Friday, 12 January 2018

[www.keralites.net] Ease Aches With This 5-Minute Foam Roller Workout

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Ease Aches With This 5-Minute Foam Roller Workout

If your muscles are feeling tight, achy or just plain stiff, you may want to give a foam roller a go. It can also be used as a great prop after a workout. To help you get started on using your foam roller here are five exercises that will make you feel better and less sore. So, whenever you are in need of some relief, grab the roller and do each of these moves for one minute. Bear in mind that the harder the roller, the more pressure it will put on your muscles.

1. Kneel and roll

Start with your hands on the floor, keeping your shoulders, elbows, and wrists aligned and the roller parallel to your shoulders. Slowly bring one shin at a time on top of your roller and keep your abs pulled in so you can stabilize. Carefully roll back and forth to massage your shins and keep your core firm to ensure the pressure stays on the tops of your legs and not in the back. Maintain pressure in your hands. If you're looking for something extra, rock side to side in addition to front and back.

2. Crossed Calf foam rolling

Sit on your backside keeping your hands firmly pressed into the floor just behind you. With your legs outstretched bring one leg on top of the roller and cross the other ankle over the top of that leg. Now, push your backside up and off the mat without sinking into your shoulder and roll back and forth. When you feel one side loosen up, switch to the other side.

3. Inner Thigh Release

Turn your roller vertical placing it to the side of you. Lie on your mat face down with your forearms underneath you. Bend one knee up towards your armpit placing your inner thigh on the roller. Roll away and back towards your hips, massaging that inner thigh. When you are ready, switch sides.

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4. "T" Chest Opener

Keep the roller vertical and turn to lie on top of the roller facing up. Ensure that your head and tailbone are fully supported. Reach your arms up towards the ceiling and slowly open your arms out to a 'T' position. Keep your spine on the roller and only go as far as you can without letting your ribs go. Practice this move if you sit down all day or feel tight in the shoulders.

5. "I" Shoulder Release

Start in the same position as the previous exercise, ensuring that your head and tailbone are fully supported. Reach your arms overhead, shoulder distance apart. Then, lower your arms to the floor behind you without losing your torso connection to the roller. Watch your range of motion and try to keep your shoulders down as you reach. If it feels painful stop and hold whatever feels good. As your muscles begin to release you might be able to lower your arms more.

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Thursday, 11 January 2018

[www.keralites.net] Beware of Signs of Depression

BEWARE OF SIGNS OF DEPRESSION

A devastating illness, affecting one in four women
and one in 10 men at some point in their lives

Black dog, the blues, down in the dumps, the vapours " whatever you call it,
it™s a rare human who doesnt feel low from time to time. But occasional sad days
are a million miles from true depression.
Though many casually use the term œdepressed to describe their glum moments,
the condition is much more than simply feeling melancholy.

The fact is that depression is an illness, where sadness is persistent
and intense and feelings of helplessness and hopelessness are accompanied
by debilitating physical effects.As Depression Alliance notes, these include
disturbed sleep, loss of energy and even physical aches and pains.

Contrary to what some may believe, œsnapping out of a true depression is impossible:
the only way to escape its clutches is to seek proper medical advice.

œSometimes people may not realise how depressed they are, especially if they have
been feeling the same for a long time, if they have been trying to cope with their depression
by keeping themselves busy, or if their depressive symptoms are more physical than emotional,
explains Depression Alliance.

œAs a general rule, if you have experienced four or more of these symptoms,
for most of the day nearly every day, for over two weeks, then you should seek help.

They include:
Tiredness and loss of energy
Persistent low mood or sadness
Loss of self-confidence and self-esteem
Feeling hopeless and helpless
Difficulty concentrating
Feeling tearful
Feeling guilt-ridden
Not being able to enjoy things that are usually pleasurable
Sleeping problems - difficulties in getting to sleep or waking
much earlier than usual.
Avoiding other people
Finding it hard to function at work/college/school
Loss of appetite
Loss of sex drive
Physical aches and pains
Thinking about suicide and death
Self-harm

The symptoms of depression can have a knock-on effect on daily life, with work suffering,
social contact falling away and increased difficulties in home and family life.

As the NHS Livewell site notes:
œDepression can come on gradually, so it can be difficult to notice something is wrong.

Often it takes a friend or family member to suggest there may be a problem.
And while there is no single cause, it can be triggered by a host of different factors "
from bereavement to divorce, illness, job worries, money issues or a combination of things
that lead to a œdownward spiral.
There are some genetic factors, too, and hormonal changes, such as giving birth,
can lead to increased instances of depression.

But what can you do if it is blighting your life ?
The key thing is to see a Doctor: while there may seem no way out of the mire,
the fact is that the sooner you seek help the sooner the depression will lift.

Treatments vary from simple exercise and talking therapies for milder depression,
to antidepressants or a combination of the above if symptoms are more severe.
As Patient UK points out: œTreatment takes time to work but has a good chance of success.

There are also some simple self-help tips to follow that can stop depression from getting worse.

They include:
Don™t bottle things up " tell people close to you how you feel
Don™t despair " most people with depression recover
Try to distract yourself with simple things such as watching TV or listening to the radio "
especially if sleeping is a problem
Eat regularly and healthily even if your appetite is lacking
Try to take regular exercise in the open air, even if just a brisk walk
Don™t drink too much alcohol, which can make problems worse
Avoid making major decisions while depressed " for example quitting a job,
moving house or finishing a relationship. Seek treatment first
Tell your doctor if you feel you are getting worse, and particularly if
suicidal thoughts are troubling you.

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[www.keralites.net] Low Vitamin E levels can increase risk of Alzheimers

Low vitamin E levels can predict your increased risk of degenerative neurological diseases such as Alzheimer's, according to one important study from the 2013 Journal of Internal Medicine. And the shocking thing is that taking vitamin E supplements is not going to help this problem because there are different types of vitamin E, which fall into two main groups. Most Americans get plenty of one and little of the other, that's why there is such a worrying amount of Alzheimer's affecting our populations.
This fascinating article will explain the importance of vitamin E types and also show you how to improve your vitamin E balance to substantially increase the likelihood of you not suffering from Alzheimer's in the future.

Tocopherols and tocotrienols

Alzheimer's, vitamin E
According to nutritional biochemist and researcher Dr. Shawn Talbott, PhD, there are actually 8 isoforms of vitamin E, all of which our brains need to function healthily. Talbott thinks it's useful to divide these 8 into two nearly equal groups of antioxidants, which are named tocopherols and tocotrienols. The reason this is a problem is that almost all the vitamin E supplements on the market don't include any tocotrienols.
So, even though you might be commendably taking vitamin E pills for your health, Talbott believes that you are not actually giving your brain all the antioxidants it requires to perform at its best. Another scientist active in this field, Chandan Sen, PhD, and associate dean for research at Ohio State University, says that most Americans' blood probably shows a low level of tocotrienol, since we are not generally getting enough of these antioxidants in our diets either.

Alzheimer's, vitamin E
This is particularly important when it comes to brain health because Sen's research seems to show that tocotrienols are even more important for it than tocopherols. These isoforms have neuroprotective benefits, cholesterol lowering and cancer stopping qualities. A further study has found that they are also incredibly important for fighting inflammations too.
Sad to say but, according to Sen, tocopherols and tocotrienols seem to fight for supremacy in our diet, so that taking too much of the former effectively blocks your absorption of the latter. Taking supplements that are rich in tocopherols (up to 100% of your RDA) can really mess up your body's antioxidant balance, says Dr. Talbott.
How to Get More Tocotrienols

Alzheimer's, vitamin E
Talbott maintains that only those who only ever seem to eat meat lack tocopherols, so the issue to be resolved is getting enough tocotrienols. He prefers that we maintain a better diet, rather than relying on pills and powders. So, since we can rely on a good measure of fruits, veg, seeds and nuts for our tocopherols, where do we get enough tocotrienols to be able to more confidently fend off debilitating diseases like Alzheimer's?
Though they are a little tougher to find, there are plenty of foods where we can get tocotrienols from, such as:

• Whole-grain wheat
• Whole-grain rice
• Whole-grain barley

Talbott is a fan of the palm-oil industry and recommends both Red palm and rice bran oil as fine sources for tocotrienols, which he says can typically be found at either health food stores or Asian grocery stores. His tip is to search for 'enriched' red palm oil.

Alzheimer's, vitamin E
Finally, he says, if you are still keen on maintaining your usage of vitamin E supplements, stick to those that contain less than 100 IUs of tocopherols from vitamin E, otherwise, your body will not be able to take on board much tocotrienol.

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[www.keralites.net] Treating Stiff & sore Muscles

Treating Stiff and Sore Muscles

Have you ever woken up in the morning and stretched, only to feel your neck or shoulder (or both) become stiff and painful? Suddenly, every movement hurts, and you can't turn your head without pain shooting down through your back. So why on earth does this happen?
Stiff Muscles
Why do muscles get stiff?
In order to relax, muscles require magnesium, and for them to contract they require calcium. When the two are imbalanced – it can lead to muscle spasms and contractions.
Dehydration can also lead to stiff muscles. Muscles are active tissues, which is the kind of tissue that requires the most water in the body. The water contains electrolytes that help transfer orders from your nerve-system to your muscles and back.. Without enough water in the muscles, they lose the ability to communicate with the brain.
Stiff Muscles
Inactivity is another culprit – leaving your muscles in one state for a prolonged period (sleep, sitting in a chair for an extended period, etc.) can cause them to stiffen.
Another cause can be related to stress – when we're in a state of stress, our bodies tighten up as preparation for a "fight or flight" situation. Prolonged stress can lead to a person maintaining a tight posture, resulting in strain on the muscles.
The final cause of muscular pain is also the most common one – exercise. After a prolonged state of inactivity, the muscles lose mass, and exercising them leads to micro-tears, which cause muscle pain and stiffness.
How to treat stiff muscles
1. Exercise – adding a set of exercises for 30 minutes every day (or every other day) can prevent most cases of muscle stiffness. Exercise keeps your muscles relaxed, and can even improve your mental state.

2. Soda bath – A variation of heat application involves adding 2-4 heaping tablespoons of baking soda to a hot bath, guaranteed to ease your muscles almost immediately. You can replace the soda with a ¾ cup of Epsom salt to calm your mind.
3. Take supplements - Balance your magnesium/calcium levels, and consider adjusting your diet to a healthier one.
4. Massage therapy – Getting a good massage can work wonders for a stiff muscle. A licensed masseuse will be able to relieve stiff muscles within a session, sending you home pain-free and much more relaxed. (Consult with your massage therapist about the best treatment)
Stiff Muscles
5. Heat application – heat causes tissues to expand and increases the blood flow in the heated area. A good shower can also help you relax, making it easier for the muscles to loosen as well. If you have a heating pad, warm it up and apply it to the stiff area.
6. Relax & meditate - Calm yourself down. By reducing the level of stress in your life, your body will relax as well, reducing the likelihood of tight and stiff muscles.
Stiff Muscles
7. Take an NSAID – Nonsteroidal anti-inflammatory drugs, such as ibuprofen, aspirin, or naproxen are your best choices. Do not exceed the daily dosage or use it for more than a couple of days. (Medication abuse can be dangerous)
8. Make sure you're hydrated – drink water or isotonic drinks (such as "Gatorade"). Keeping your hydration and electrolytes levels in check. Men require 13 cups (3 liters) of water per day, while women need 9 (2.2 liters)..
9. Stretch – stretching your muscles when you wake up and after a few hours of inactivity can prevent muscles from stiffening. It increases blood flow throughout your body, and prepares the muscles for the daily movements.