Thursday, 5 September 2019

[www.keralites.net] Yoga for Back Pain *

 




    
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Does your back pain due to sitting or standing for long hours?  Do this simple yoga exercise anytime, anywhere and be free from back pain in just five minutes with All Direction Back Stretch!

How to do the All Direction Back Stretch?

You can comfortably practice this yoga exercise anywhere as a part of office yoga on your chair at the work desk, airplane yoga, in front of your television during a break or on the yoga mat.
Sit comfortably in Sukhasana (cross-legged pose). Keep your back straight and shoulders relaxed. Most importantly, smile. If you prefer to practise these yoga postures while standing, keep your feet parallel.
 
 
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Lengthening the spine

  1. Breathing in, slowly lift your arms up from the sides.
  2. Interlace your fingers so that the thumbs touch each other gently.
  3. Stretch up as much as you comfortably can. Keep your elbows straight and ensure that your biceps touch your ears.
  4. Hold this posture for 2-3 long deep breaths.
Tip to deepen the back stretch: Gently pull the navel (inwards) towards the spine.
 
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Twisting the spine to right and left

Your fingers continue to remain interlaced above your head.
  1. Breathing out, gently twist to the right side. Hold this position for 2-3 long breaths.
  2. Inhale, come back to the center.
  3. Exhale, turn to your left side and again hold this position for 2-3 long breaths.
  4. Inhale and return to the center.
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Bending the spine right and left

Your fingers continue to remain interlaced above your head.
  1. Exhale and slightly bend to the right side. Hold and keep breathing.
  2. Breathe in and come back to the center.
  3. Exhale and bend a little to the left side. Ensure that you are not bending to the front or back, and that one hand is not stretched more than the other.
  4. Breathing in, come back to the center.
Tip to deepen the back stretch: Engage your abdominal muscles during the stretch.
 
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Bending the spine forward and backward

  1. Breathing out, stretch your hands out to the front.
  2. Breathe in and as you now breathe out, stretch forward from your lower back.
  3. Breathe in and as you exhale, turn to your right side. Ensure that both the hands are parallel to each other and stretched equally, else gently correct the posture.
  4. Breathing in, return to the center.
  5. Exhale and repeat the stretch, turning to the left.
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  6. Return to the center as you breathe in, and slowly bring your arms up.
  7. Unlock the fingers and stretch back.
  8. Inhale and come back to the center. As you exhale, slowly bring your arms down from the sides.
How this back stretch helps? Gives a nice massage to the lower back.
 
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Twisting the spine from side-to-side

  1. Keep your left palm on your right knee. Take a deep breath in and as you exhale, slowly twist to your right side. You may keep the right hand on the floor beside your right hip.
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  2. Stretch upward by pressing the right palm on the floor. Do not lean back or forward.
  3. Inhale and return to the center.
  4. Exhale and repeat the stretch on the left side. Keep your right palm on your left knee and left palm on the floor. Remember to keep your back straight and stretch tall.
  5. Breathing in, return to the center.
  6. Change your cross-legged position. If your right leg was placed over the left, now place the left leg over the right and repeat the stretch as explained above to the right and left sides.
 

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[www.keralites.net] : 9 Signs You Might Be DEPRESSED...

 




    
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Subject: Re:  9 Signs You Might Be DEPRESSED...

 
I think most  people have one or the other symptoms out of these 9 !


 
1. Depressed Mood / Inescapable Sadness : Depression may be indicated when a person feels extremely sad most of the time, nearly every day during at least a 2 week period. A depressed mood may be observed by others or expressed by the individual. In children and teens, depression also may present as an irritability. 
2. Diminished Interest in Activities : Strong feelings of apathy or an inability to experience pleasure in most previously-enjoyed activities, along with a depressed or irritable mood can indicate depression. In a person who is depressed, these feelings are present most days during at least a two-week period.

3. Unexplained Weight Loss or Gain : Significant (more than 5 percent of body weight in a month) unintentional weight loss or gain, or decrease or increase in appetite nearly every day may be a sign of depression. Children who are depressed may fail to make expected growth-related weight gains. 
4. Insomnia or Extreme Sleepiness : A person who is depressed may have difficulty falling asleep or may wake frequently during the night. Excessive sleepiness nearly every day for at least 2 weeks also may be a sign of depression.

5. Psychomotor Symptoms : These signs of depression are characterized by unintentional and purposeless motions, like pacing, hand-wringing or hair-twirling, or by a noticeable slowing of the thought process, emotional reactions or movement. Psychomotor agitation and psychomotor retardation observed by others nearly every day for at least 2 weeks may indicate depression. 
6. Fatigue : Unexplained feelings of fatigue or a lack of energy nearly every day for a period of at least 2 weeks can be a sign of depression. Depression-related fatigue is not associated with another cause, such as an increase in physical activity or another medical condition.

7. Feelings of Guilt or Worthlessness : Excessive or inappropriate guilt or strong feelings of inadequacy can signal depression. In a person who is depressed, these feelings occur nearly every day and can be extreme enough to be delusional. Guilt is not merely self-reproach or related to being sick. 
8. Diminished Ability to Concentrate : A sharp decrease in focus or concentration can be a sign of depression. People who are depressed often notice an inability to think clearly. In some cases, a lack of focus is observed by others, such as family members, friend or co-workers.

 




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[www.keralites.net] Sharath Somanna with an investment of Rs 46,000 whose company executed projects worth Rs 20 crore last year..

 




Sharath Somanna with an investment of Rs 46,000  whose company executed projects worth Rs 20 crore last year.

From dribbling for Karnataka to teeing at the greens, it has been a giant leap for the young Coorgi

As a final year college student, Sharath Somanna bagged his first contract in 2013 by approaching a building owner who had stopped construction mid-way. Five years later, he has grown into an accomplished builder and interior designer, whose company executed projects worth Rs 20 crore last year.

He is now focusing on turn-key projects instead of taking mere contractual work and is all set to turn his company, Blue Oak Constructions & Interiors Pvt Ltd, launched in 2014 with an investment of Rs 46,000 into a pan India firm and also has plans to go global soon.




"Clients today are not in favour of a separate designer, a separate contractor and so on. We are trying to give them that one solution," says the 27-year-old Somanna. "Since we come from a contracting background, and with a great team of in-house designers, we do the best execution. And, we don't charge for the designs."

But it has not been a smooth sailing for the son of an army man from Kodagu district, whose lack of formal training in civil engineering or interior designing did not deter him from winning big projects, ranging from residential buildings to commercial structures to corporate offices to industries.

full article in the link below 
http://www.theweekendleader.com/Success/2833/perseverance-pays.html



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Wednesday, 4 September 2019

[www.keralites.net] PROSTATE simplified

 




    
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Hands that serve are Holier than Lips that Pray









Subject: PROSTATE simplified
 

 MEN - MY CHILDHOOD; MY MANHOOD; MY PROSTATE.. MUST READ!!

 Ladies and Gentlemen
      
 I am here to speak with you on Prostate. The topic is misleading. Is prostate strictly for men? Yes, ONLY men have prostate and ONLY men over 40years but the healthcare enlightenment is for everyone. There is no woman who does not know a man 40 years and above – father, uncle, brother, son, friend, neighbor, colleague …

 Essentially what I will be doing today is health promotion. Responsible health promotion must provide three things:

1.      Information
  Reassurance
  A plan of action.

2.    Let me start with a background on prostate health.

     Everyone has a pair of kidneys. The job of the kidney is to remove waste. It is the LAWMA (waste management company) of your body. Everyday your blood passes through the kidney several times to be filtered. As the blood is filtered, urine is formed and stored in a temporary storage tank called the urinary bladder.

3.     If there were to be no urinary bladder, as a man walks on the road, urine will be dropping.
       Now think of the plumbing work in your house. Think of the urinary bladder as the overhead storage tank. From the storage tank, a good plumber will run pipes to other parts of the house, including the kitchen. God in His wisdom ran pipes from our urinary bladder to the tip of the penis. The pipe is called the urethra. Just below the bladder and surrounding the urethra is a little organ called the prostate gland.

4.        The prostate gland is the size of a walnut and weighs about 20grams. Its job is to make the seminal fluid which is stored in the seminal vesicle. During sexual intercourse, seminal fluid comes down the urethra and mixes with the sperms produced in the testicles to form the semen. So semen technically is not sperm. It is sperm + seminal fluid. The seminal fluid lubricates the sperm.

5.     After age 40, for reasons that may be hormonal, the prostate gland begins to enlarge. From 20 grams it may grow to almost 100 grams. As it enlarges, it squeezes the urethra and the man begins to notice changes in the way he urinate.

6.     If you have a son under 10, if he has a little mischief like we all did at that age, when he comes out to urinate, he can target the ceiling and the jet will hit target. Call his father to do same, wahala dey. His urine stream is weak, cannot travel a long distance and sometimes may come straight down on his legs. So he may need to stand in awkward position to urinate.

7.     Not many men will be worried their urine stream cannot hit the ceiling. Toilets are on the floor and not on the ceiling. But other symptoms begin to show.

 TERMINAL DRIPPLING: 

     The man begins to notice that after urinating and repacking, urine still drops on his pants. This is the reason why after an older man urinates, he has to ring bell. A younger man simply delivers to the last drop and walks away. Just see an older man coming from the bathroom. Sometimes he may clutch the newspaper closely to hide the urine stains, particularly on plain colored trousers.

 HESISTANCY
     
At this point you wait longer for the urine flow to start. There are 2 valves that must open for you to urinate – the internal and external sphincters. Both open but because of obstructions in the urethra, you wait long for the flow to start.

INCOMPLETE EMPTYING

You have this feeling immediately after urinating that there is still something left.

      As all these things happen, the bladder begins to work harder to compensate for the obstruction in the urethra. The frequency of urination goes up. Urgency sets in. sometimes you have to practically run into the toilet. Nocturia also becomes common. You wake up more than 2 times at night to urinate. Your wife begins to complain.

      Men being men may not talk to anyone even at this point. Then the more serious complications start.
     Stored urine gets infected and there may be burning sensation when urinating.

      Stored urine forms crystals. Crystals come together to form stone either in the bladder or in the kidney. Stones may block the urethra.
     
     Chronic urinary retention sets in. The bladder stores more and more urine. The size of the bladder is 40 - 60 cl. A bottle of coke is 50cl. As the bladder stores more urine it can enlarge up to 300cl. An overfilled bladder may leak and this leads to wetting / urinary incontinence. Also the volume may put pressure on the kidney and may lead to kidney damage.
     
What may likely bring the man to hospital is acute urinary retention. He wakes up one day and he is not able to pass urine.

       Everything I have described above is associated with prostate enlargement, technically called benign prostate hyperplasia.

      There are other diseases of the prostate like:
    
     1. Prostatitis – inflammation of the prostate
     2. Prostate cancer – cancer of the prostate.

    This discussion is on prostate enlargement.

 I have bad news and good news.

     The bad news is that everyman will have prostate enlargement if he lives long enough.

    The good news is that there are life style changes that can help the man after 40 to maintain optimum prostate health.

    Nutrition

     Look at what you eat. 33% of all cancers, according to the US National Cancer Institute is related to what we eat.

     Red meat everyday triples your chances of prostate disease. Milk everyday doubles your risk. Not taking fruits / vegetables daily quadruples your risk.

     Tomatoes are very good for men. If that is the only thing your wife can present in the evening, eat it with joy. It has loads of lycopene. Lycopene is the most potent natural antioxidant.

    Foods that are rich in zinc are also good for men. We recommend pumpkin seeds (ugbogulu).

   Zinc is about the most essential element for male sexuality and fertility.

    Men need more zinc than women. Every time a man ejaculates he loses 15mg of zinc. Zinc is also important for alcohol metabolism. Your liver needs zinc to metabolize alcohol.
  
 ALCOHOL CONSUMPTION

    As men begin to have urinary symptoms associated with prostate enlargement, it is important they look at alcohol consumption. More fluid in means more fluid out.
 
Drink less. Drink slowly.

 EXERCISE

    Exercise helps build the muscle tone. Every man should exercise. Men over 40 should avoid high impact exercise like jogging. It puts pressure on the knees. Cycling is bad news for the prostate. We recommend brisk walking.

 SITTING
 
    When we sit, two-third of our weight rests on the pelvic bones. Men who sit longer are more prone to prostate symptoms. Do not sit for long hours. Walk around as often as you can. Sit on comfortable chairs. We recommend a divided saddle chair if you must sit long hours.

 DRESSING

           Men should avoid tight underwear. It impacts circulation around the groin and heats it up a bit. While the physiological temperature is 37 degrees, the groin has an optimal temperature of about 33 degrees. Pant is a no - no for men. Wear boxers.  Wear breathable clothing.

 SMOKING

      Avoid smoking. It affects blood vessels and impact circulation around the groin.

     SEX

      Regular sex is good for the prostate.

      Celibates are more prone to prostate illness. While celibacy is a moral decision, it is not a biological adaptation. Your prostate gland is designed to empty its contents regularly.

       Thought: When someone shared something of value with us and we benefit from it, we have a moral obligation to share it with others because someone in our friends list might be saved.







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