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  MEN`S HEALTH MORE
Tips for men wanting flat abs
Are you ready for the healthy year ahead?
Weight gain and prostate cancerOne of the hormone therapies involves increasing the production of LH-RH. Luteinizing Hormone-Releasing Hormone (LH-RH) is a hormone which is produced by your body. This lessens the production of testosterone. The drug given induces the generation of this hormone. One of the side effects of this therapy is weight gain. Along with this, breast pain, hot flashes, nausea, and growth of male breast tissue might occur. Apart from hormone therapy side effects, the presence of fatigue can also stop a patient from regularly exercising, thus, resulting in gaining weight. However, it is important that this weight gain is averted as the chance of cancer returning is a possibility. You can keep your weight in check by following these tips: Ask your doctor if your hormone therapy can lead to weight gain. If you receive an affirmative answer, then ask for a diet chart to be followed. You can also keep a food and activity journal to get an idea of how your body is reacting to the treatment. Inculcate physical activity in your schedule. This will not only help to reduce fatigue, but also keep at bay the chances of becoming constipated or feeling nauseous. Medical studies have shown that cancer patients must have at least 2-1/2 hours of moderate physical exercise per week. Have about 2.5 cups of fruits and vegetables every day. Also, shift to whole grain food items. You should also consume at least a cup of legumes, for example, beans, to keep up your protein levels. It is best to opt for lean protein snacks like yogurt and chicken. You must stay adequately hydrated during your treatment. Drink about 10 to 12 glasses of water everyday. Do not consume excessive amount of sweetened beverages like coffee and cola. Have a small portion of nut and nut seeds. If you feel distressed due to the therapy, go for a massage. These have been proved to reduce anxiety and stress caused during the treatment of cancer. Most importantly, keep up with your appointments with the doctor and convey the bodily changes that you may notice. Have an optimistic outlook towards the treatment and do not repress any emotional disturbance. Weight gain in men who had been previously healthy often leads to depression regarding weight issues. Being proactive and focusing on keeping your weight under check is the key here. You could also approach a psychologist if you have been feeling low. The LH-RH therapy is also known as Androgen Deprivation Therapy (ADT). This therapy leads to a weight gain of around 9 pounds within a year of starting treatment. You can make sure that your weight is controlled by altering your lifestyle and getting adequate physical exercise everyday.
Making the 30 the new 20 - Some healthy tips for men over 3030s for most men is the age of making money, a firm career and preparing a good and luxurious retirement plan. But in this race of minting money, getting a house, buying a new car, don't you feel you lose the verve to be young in body, health and spirit? Result, you are in the lap of one or the other lifestyle diseases. Well guys slow down and ponder a bit.Your age can be on your side when you try to maintain it not when you extract all energy and fill it with monotony and laziness. 30s can turn into new 20s for each one of you but that can't happen by sitting in front of the TV set watching your favourite game and gulping down a beer. So you need to put your mind and heart together and try to work out options to keep your mental and physical health optimized. Let's discuss few such ways which can be the key to your health post your 30s. Be a part of the maddening crowd Post 30s men have a habit of engaging themselves totally into their work, that very little time remains to socialize and meet people. Studies prove that people who are part of a big social group have fewer chances of heart diseases as they are supposed to be happier and stress-free compared to their counterparts who spend their time in their office files and TV. Be healthy, wealthy and always wise with exercise Hitting the gym would be a trend amongst teens and those in twenties, but you need it the most at 30 as this is the age staying fit is essential to keep all diseases away. If you are not a gym fan then you can try any of the other methods of exercise: Morning walks Joggings Yoga Aerobics Options can be innumerable but you need to choose what suits you and your lifestyle best. Avoid the idiot box Do you spend your evenings in front of the television set? Well that is definitely one of the unhealthy habits you are nurturing then. Television sets make you dependent, which mean very few body movements. The only exercise you get is when you reach for the popcorn or when you fiddle with the remote for the mute button in-between commercial breaks. Also it takes up your time which is meant to be spent with family and friends. So next time you get home from office, try and grab a game with your kid or a nice chat with your wife or walk down the road to your friend's house and go out for some fresh air instead. Say NO to the puff A very common habit which catches hold among men especially since their teenage is smoking. Men who have been smoking since their teens don't feel a need to change their ways and it just seems to get worse. Now in your middle-age you don't smoke for effect but rather as a refuge from all tensions and tribulations or sheer force of habit. You are aware that smoking and nicotine dependence whether through smoking to chewing tobacco can put you at risk of lung cancer, hypertension, heart valve blockages and much worse? Being a bit more sober than you were in your 20s is essential here. Stop the smoke and try to look into the clear air around you. Less alcohol, more life Alcohol not only hits your liver and takes you away from the real pleasures of your life but also makes you prone to all the diseases which starts showing its symptoms in the middle-age only. Increase in anxiety, blood pressure, high cholesterol or other cardiovascular diseases come into forefront more with age. Does that mean you should stop this within a day or two? No, you need to limit the number to one or two pegs maximum a day and you will be fit for a healthy life. Go fishing Now this does not mean you need to hunt for your own food or dangle the bait or go hungry. Just make fish a part of your daily diet. Fish or sea food after stepping in your 30s makes you able-bodied and increases immunity to fight diseases. The necessary proteins, vitamins, essential oils, zinc, selenium etc. can be had through just one source-fish! Bone mania Calcium deficiency a common disease in women in their 30s causes joints pain primarily, now this should never be neglected by men as well because with changing lifestyle, men also are falling prey to it. Declining calcium concentration in your bones post 30s makes them prone to more fractures and bone damages. The right balance between physiotherapy and food habits makes you more agile and keeps the joints squeaky clean! More sunshine Research prove that spending 15-20 min in the sun everyday helps one to keep away from diseases like osteoporosis, back pains, arthritis etc. Requirement for Vitamin D is fulfilled and all readily bodily deficiencies get mitigated. Thus step out in the sun for some time and experience the results yourself. Avoid the junk Pot bellies are a common sight among men as they hit their 30s. You don't have to live with it! Obesity is the starting point of most diseases. Thus what you require is just focus on a healthy diet plan. The burgers and pizzas which might be irresistible to you in your teens should be only looked at dispassionately without bringing your mouth a mile near them. Extra cheese and butter are now not to be served on your platter. A bit hard-hitting but to stay healthy needs to be done without any second thought. Thus the above mentioned pointers can be followed by guys at any age but should be followed rigorously when you hit 30! So, live your life healthiest and to the fullest!  
  WOMEN`S HEALTH MORE
Tips to prevent osteoporosis in women
Excellent exercise options during pregnancy
Just how sporty is your sports bra?Very few women in the world really know the right size of their bra and end up using wrong size bra all their life. A study shows that all over the world only 2 women out of 10 wear the right sized bra due to which they can never get the look they want. Since there is lot of difference in sports bra of different brands, you need time and patience to find out the most suitable one for you. You should keep on measuring yourself every year, and especially if you have added weight or lost weight. It is also necessary to check your bra-size after pregnancy.  On an average, the size of sports bra range from A to H and most women find a comfortable fit among either of this size. A good sports bra should always offer three things- support, comfort and breathability to the breasts. Choosing a Bra with a Good Fit Most of the elite bra shops offer good range of different sports bra. But it is important to know which one suits you or is of your size. A well fitting bra gives you the liberty to exercise or move with confidence and comfort. One thing you should keep in mind while purchasing a sports bra is your life style and preferences. Some like it padded, some like it embroidered, while some may like it simple. So apart from correct measurements, your style should be given preference while buying a sports bra. Moreover, you also should take into consideration the dress you are wearing on this bra. Here are some tips that can help you in selecting the right bra when you will go to the lingerie shop. Support   A good bra should offer your breast complete support, irrespective of whether they are small, medium or even big. If you have breasts ranging in between A to C cup, you should choose a compression bra that offers more comfort and support. If you are looking for a bra that also encapsulates and gives proper shape to your breasts then you should choose a bra accordingly. These bras offer more support than the compression bra. For getting both comfort and support, you can choose a compression bra that also encapsulates your breasts properly. Comfort You should feel comfortable when you wear a bra. It should stay in place and should not chafe. If possible, try one of the samples in the changing room and check whether the straps dig into your shoulders or whether the bands provide comfortable support to the breasts. The bra should hold the breasts comfortably without being restrictive. A good bra is one that holds your breasts in place even when you are performing all the jumping, running and swinging acts. Breathability The fabric of the sports bra should be good enough to wick away the sweat from the skin so that it dries quickly and allows the skin to breathe properly. The bra should allow excess heat and perspiration to pass through the fabric keeping you dry and cool during summer &  warm and dry during winter.  
Woman, look below your face too!Skin problems are not restricted to the face alone. There are several places where there could be problems. You don't have to grimace and bear it always! Moles: A mole is formed when the skin grows out in a crop or cluster. Moles can be quite harmless. At times, moles are also precursors to serious melanomas. If your mole suddenly grows big or changes colour or starts to bleed, see your dermatologist right away. He will advice a biopsy to rule out anything serious. It is always safe to be in the clear! Rosacea: This is an irritating skin condition that is brought on by specific triggers. It is usually manifested as red spots on the face, flushing or small red eruptions on the face. This condition has multiple triggers, the most common one being the sun. With no cure being available for rosacea, avoiding the triggers like sun, alcohol and extreme temperatures is the only solution. For moderate to severe cases, topical or oral antibiotics are prescribed. Depending on the severity, laser treatments that zap the blood vessels that cause the flushing can also be opted for. Ingrown hair: Too much of waxing and shaving results in the hair growing haphazardly. It results in hair curling up and growing up backwards. It can be a painful condition, especially if it gets infected. Wipe the skin with a cloth dipped in warm water to soften the skin so that it can grow freely. If the pus has already found its place, dab a bit of benzyl peroxide on it. Stretch marks: When your skin stretches with rapid weight gain, as in pregnancy, the result is unsightly stretch marks. Stretch marks, though a proud and happy achievement, can be an embarrassingly reality too! Treatment for them is possible when they are still fresh and pink. Applying a vitamin A or retinoid based cream regularly helps reduce the visibility of the stretch marks by making the skin more pliable. White spots: White spots can be anything from PMLE to Vitiligo. Polymorphous Light Eruptions are the typical whitish spots that come up on the exposed parts when you are out in the sun too much. It occurs due to the damage to the melanocytes by the harsh rays of the sun. In some cases, there are antibodies that the body produces against the melanocytes that go around killing the melanocytes in random places. This causes large white spots at random locations on the body which typically spread. So use a sunblock every time you step out into the sun. If you find the spot growing in size, consult your dermatologist. He may determine whether it is vitiligo. Vitiligo has no cure, there are oral medications available, which along with the sunrays help restoring some color to the skin. Birthmarks: These are pigment cells that are overgrown. Most birthmarks fade over time. However, if yours starts growing and changes to a dark brown color, get yourself checked by a skin specialist. Chances are that it could be a melanoma. Birthmarks are usually harmless and do not require removal except for cosmetic reasons. However certain medical conditions like melanoma also warrant their removal. Varicose veins: When blood in the legs isn't unable to pump up against gravity or if the valves of the leg veins are faulty, the blood starts stagnating in the leg. This causes the legs to swell and the veins to look prominent. This painful condition occurs in obese people, at times in pregnancy and in people with jobs that requires them to stand all day. Resting with the feet above chest level is a solution for mild to moderate cases. In severe cases, the solution is laser treatment. Scars: As a child, you burnt your leg by accidentally placing it on the hot silencer of daddy's bike? You may still have a scar to remind you of that incident! Scars happen after an injury to the skin's collagen and elastin. If scarred, you may have to live with it. However, there is no reason why the new injuries have to have reminders for life. Skin discolorations, keloids or pockmarks from acne attacks, whatever the scar, there are multiple creams and laser options available to treat them. Age spots: Also called Liver spots, they have nothing to with either your age or liver. They are caused when your skin produces extra melanin to cope with your sun exposure. Alternate application of a bleaching cream like hydroquinone and an exfoliating cream like a retinoid based cream can help lighten the spots. Do this under your dermatologist's guidance only. Other options include chemical peels and microdermablasion. Lasers are last option treatments for stubborn old spots. Eczema: This is a long-term skin disease, also known as atopic dermatitis. Most common symptoms include dry and itchy skin, rashes on the face, inside the elbows, behind the knees, and on the hands and feet. Currently, there is no single test to diagnose eczema, so doctors rely on information about you and your family. Treatment options do not include cure, only immediate relief from the inflammation and itching can be obtained. Hives: Hives are the red and sometimes itchy bumps on your skin. They usually appear as an allergic reaction to certain foods or drugs. People who have some form of other allergy are more likely to get hives than people who don't have any allergy at all. Other causes include infections and stress. Hives usually go away on their own, but if you have a serious case, you might need medical help. Skin is the largest organ of our body. It is the protective barrier between our body and the outer harmful world full of bacteria, viruses and other dangerous microbes. Hence, it becomes extremely essential that caring for our skin should find top spot on our health care list.
  KIDS CARE MORE
Tips for teens to lose flab and look fab
Tips to prevent thumb sucking
Bedwetting in children: Causes and treatmentBed wetting or nocturnal enuresis is very common in childhood. Bladder control is achieved in children by the age of 4 years. Night-time bladder control takes longer in some children and is achieved between 5 to7 years of age. Delayed bladder maturation in some kids, history of nocturnal enuresis in children, hormonal problems (reduced vasopressin), deep sleep and emotional problems in kids are some of the problems. Constipation and irregular bowel movements can also be the cause in some kids and it should be reported to the physician immediately. Bed wetting should be dealt with using motivational therapy, bladder training, fluid management, behavioural alarms and sometimes medications. Child's willingnessand ability to participate in the treatment and counselling is important. Motivating kid and parents in important. Treatment can be lengthy. Here are a few simple tips to get rid of bedwetting: Cut down a kid's water intake or other liquids few hours before going to bed. Inculcate habit of going to the loo to pee before he/she goes to sleep. Wake the child up from sleep once during night-time, if required, to empty bladder. Ensure to keep the child warm. Use warm clothing. Cold temperature increases urge and frequency of urination. Try using diapers to reduce the kid's embarrassment.
Bow legsCauses: Physiological - As mentioned before, bow legs are normal below 18 months of age. Thereafter as the child continues to grow the bowing begins to improve slowly. By the age of 3 to 4 the deformity usually gets corrected. Blount’s disease - This disease results in bowing of legs due to abnormality of the growth plate of the upper part of shinbone known as tibia. Growth plates are the growing end of the bones. It is diagnosed after the child is 3 to 4 years old. Rickets - Rickets is a group of diseases that occurs due to deficiency of vitamin D. Rickets is characterized by bow legs and other bony deformities. Most commonly rickets occurs in children due to deficient intake of vitamin D. Signs and symptoms: The bony deformity becomes visible when the affected child walks or stands. The uncommon walking pattern of the child is the commonest symptom. Bow legs usually do not cause any pain. However, persistent and severe bow legs cause discomfort to other bony structures like spine and hip. Test and diagnosis: The doctor at first asks questions to the parents regarding the development of the child. This is followed by physical examination of the child. Physical examination often suggests bow legs. If the doctor suspects an underlying disease, necessary laboratory tests are done. The doctor always asks for an x-ray of the affected legs to evaluate the severity and extent of bowing. Treatment: If the bow legs persist after 3 to 4 years or an underlying disease is detected, treatment is undertaken. Medical and non-surgical treatment- In cases of physiological bow legs, no treatment is required. The parents are reassured by the doctor and spontaneous resolution takes place by the age of 2 years. Continuous followup is advised for borderline cases. Children with Blount’s disease need treatment with a brace. Children with rickets need medical management by a specialist doctor. Additionally, they need advice and regular followup by an Orthopedic surgeon. Surgical treatment  - If the bony defects persist in children with bow legs even after medical and nonsurgical treatment, surgery is required to correct the bowing. Two types of surgery is advocated to correct bony deformity of the legs. Guided growth:  Growth of the healthy part of the growth plate is stopped and that of the abnormal part is promoted. This allows straightening of the legs. Tibial osteotomy: The shinbone (tibia) is cut and reshaped to correct the deformity. Then bone is fixed with screws and plate. In both surgeries a cast is applied to promote healing of the bone. Crutches may be required for a few weeks to prevent weight bearing on the limb. Later, physical therapies are advised for complete recovery of range of movements and regular activities. Prevention The parents need to be vigilant about appearance of any bony deformity in legs of their child. The child must be given adequate amount of vitamin D in diet or vitamin D supplementation to prevent development of rickets.
  MENTAL HEALTH MORE
Nutrients for mind and body
9 Significant reasons why you should never miss out on your sleep
Building self confidence by improving body languageSo what have they told you? That only physically attractive people have the right to self-confidence? That you either have it in you or you don't? Let's face it, confidence is the key to anything and everything. Right from driving a car to handling work to dating, confidence is what separates the proverbial wheat from the chaff. What you need to remember is that the mind speaks the body language. Conversely if you change your body language, then it has an impact on the mind as well. Mr.Hunched Over This guy is the classic example of a person who just doesn't like himself. The world is a mighty dangerous place for him. Just look at the way he walks. Shoulders all hunched over, head down as he shuffles rather than walk. Mr. Hunched Over generally finds it difficult to look people in the eye as he speaks and he last is handshake is as limp as his mind. He crosses his arms tightly, touches his nose all the time to see if it has grown since he lied through it. Mr. Walk the Walk and Talk the Talk This chap is diametrically the opposite of the first kind. He exudes an air of confidence in his walk, manner and speech. He has a confident stride which is helped by the fact that he stands to his height with his head held high, chin tucked in and shoulders squared back. This is what gives him the confidence as this posture is designed for efficiency. Mind you, he isn't ram rod straight, just straight enough so that his ears are in line with his shoulders and hips. The chest is also out since the shoulders are drawn back towards the hip. This facilitates deep, even and diaphragmatic breathing which prevents anxiety. His hand shake is firm. As he offers his hand, he exerts just the right pressure on the other person's hand to indicate a strong grip. This is no wrestling bout, so the confident man always exerts just the right kind of pressure in a hand shake.  He maintains eye contact with the person he is talking to; not a staring about, but normal eye contact, one which won't make the other person conscious of being stared at. He looks away from time to time to give his eyeballs a rest. This is why he comes across as genuine and not shift eyed and restless. To be Mr.-Or- Ms. Walk the Walk Always square your shoulders and keep your head held high when you walk. You might seem imperious or high handed at first, but then it will work wonders on your self-esteem and you will begin to feel differently about yourself. You needn't even be a tall person to come across as cool and confident-just stand up to your own height and see the miracle. Breathe slowly steadily and deeply. Use your abdominal muscles to draw in your breath rather than engaging your neck muscles which end up making you a shallow breather and plus you also tend to hunch easily if you don't feel your rib cage and stomach expand as you breathe in. Practice standing and speaking in front of the mirror. It will show you exactly how you appear to others. Practice your walk in front of a video camera and keep a record of your metamorphosis.
Expression forbidden! - Human emotionsSome people have a perpetual 'bee in their bonnets'! They maintain a demeanor and a mask which is virtually impenetrable. They are generally highly competent and efficient and occupy high positions of authority. They believe in living life set to a routine, and the worst part is that they expect others to adhere to it as well! God help those who have a boss like that, as their immediate liberty is at stake, and unless they are honing to be perfectionists, life is going to be a series of disasters with Captain Ice around! Nothing wrong with perfectionism per se, but when someone is a hard task master then he could well earn himself the epithet of being "a crashing bore," especially if he doesn't allow others to express themselves properly. Take a more intimate scenario - Mr. Bright Harry meets tepid Sally. The sparks fly only on Harry's side with Sally stonewalling his every effort to get to know her mind, body, and soul. A tough ask for poor Harry, as he is yet to touch first base with Sally. Know what? They have been married 5 years and she seems to be fond of him, yet has never as much admitted it to him. Quite frankly, the two could pass off for siblings rather than 'man and wife.' Why are some people such rotten spoilsports, especially where emotions are concerned?  It may well be a natural mindset for some to have an emotional guard up and emote, or have an emotional connect only with certain types of people. Fair enough and good show, we say! After all one can't be wearing one's emotions on a sleeve or you end up been taken advantage of. That's a mask that most 'tough guys with soft centre' wear anyway. Nowadays with the rules being somewhat relaxed with men been given liberty and allowances to display their gentler feminine emotional side, we find men going over the top with the sheer display of emotional expression. One is at sea wondering which one was worse off-the tough, cynical cop look or the "let me weep my heart out for you" kind of contrived emotion. That apart, it is bad enough for us having to contend with a person who has difficulty with expressing himself properly. We don't mean articulation or even well-developed linguistic ability - we mean being able to be spontaneous and congenial and a little forthcoming and nice to be with sort of an emotional person. So, unless someone has a romantic angle towards this guy (there are weirdoes all over the world, who go asking for it!) or girl, he is going to be feared, hated, despised, unloved, and uninvited by everybody. So why do people behave like they are going to be flogged for even attempting a ghost of a smile or a cheerful greeting to a fellow co-worker? Why do some people find it difficult even to open up on a psychiatrist's couch? The Mask The most common reason for Mr. or Ms. Grumpy is that they have probably been emotionally brutalized in their formative years by an authoritative parent and this has caused them to lock themselves up double quick in a shell and throw away the key. Now, that can be tough and extremely painful. It is a prison of their own making through which nobody can see that once bright-n-chirpy personality frozen, much like the curse of the wicked witch in those fairy tales we read. The person is dying to let his emotions out and let people see who he is, but since very little light escapes out due to the tough mask and veneer, that it is an uphill task. Then the sheer anger at not being understood, subconsciously plays havoc and then he gets to be the more demanding boss at work or that sullen wife or lone stranger staring in to nothingness on the park bench. These are the people that have a series of relationship disasters as their defence mechanisms are too solid to be penetrated. Some people may be naturally distant, and for them the finer and higher emotions probably don't register as much as they do in the average person. These guys are cut out for careers ranging from lighthouse keepers to morgue attendants to hangmen, where being emotional has no place. There are still others who swing the other extreme by showing so much of emotion that it is scary for others to take them on. Their emotional side is so overwhelming and demanding that it is actually a clever subterfuge on their part to drive people away as they subconsciously do not want people to get to know their real side. They generally don a mask of humor and good cheer and are great fun to be with. In reality, they are alone and scared and perhaps hurt emotionally. So, they feel safe to display emotions to masses rather than individuals. These people make good evangelists and rock stars as they can safely display and get an emotional discharge without running the risk of a one-on-one emotional exchange where they are afraid they would be hurt. If you encounter such a person who looks askance at you displaying your emotions, then it is better for you to talk things out and maybe put things in perspective. Of course, this all depends on whether you are emotional enough to maybe give someone a chance by understanding what drives them to do the things they do. Let me assure you the ice will thaw if the intention is genuine and well meant.
  BEAUTY AND FITNESS MORE
Milk - Which type suits you best?
A yoga exercise every day keeps the troubles away
Exercise, a healthy way to deal with hypertensionYou have not exercised for a long time. You took it easy when it came to physical activity. Now that you are diagnosed with high blood pressure, you will do anything to control it. Even exercise! Exercise, weight management, and a healthy diet are important ways to help prevent high blood pressure and lower the blood pressure that is already high. Benefits of exercise for people with hypertension include: Improve blood and oxygen circulation in the body Promotes sound sleep Improves stamina and endurance Keeps heart healthy Reduces stress and promotes mental health Exercise enhances the effectiveness of medication So how much should one exercise? An exercise session of atleast 30 minutes per day is important. Get started Start slowly and increase gradually. Start with 10 to 15 minutes of exercise and increase it, as youget comfortable. Choose exercises you enjoy and will do consistently. Avoid sudden vigorous activities; they can cause injuries and hamper the routine. Warm up Warming up helps the body adjust slowly from rest to exercise. A warm-up will reduce stress on the body muscles, increase heart rate and respiratory rate, and body temperature slowly. It will also decrease soreness of muscles. Best exercises for lowering blood pressure Stretching: It is the best. It relaxes and helps prepare the body and muscles for activity and prevents injury and muscle strain. Stretching regularly will make you flexible and improve motility. Aerobic exercise: This helps to improve circulation to the entire body. It improves heart function. It gives maximum benefits to the heart. They also help to reduce heart rate and blood pressure by improving breathing pattern thus lowering blood pressure. Walking, swimming, jogging, and skipping are all aerobic activities. Do aerobics for at least 30 minutes three times a week. Strengthening exercises: These include exercises that have repeated muscle contractions till the muscles are tired. These include side balance crunch, climbing a rope, and push-ups. Join a gym. Here are some  exercise guidelines for a better exercising routine in the gym:  Schedule a fixed time for exercise. Find a buddy to exercise with you. Select an exercise that you like. Make variations to avoid getting bored. Boredom can make you stop exercising. Start slowly and increase gradually, especially if you do not exercise regularly. You should wait for an hour after eating before you exercise. Ten minutes of warm up and ten minutes of cool down sessions are must Keep a record of daily exercise.
5 Mistakes yoga beginners makeYoga is a science that has been developed by the ancient Indian sages after a lot of research and study. That is why yoga is difficult to master immediately and one needs a lot of practice to achieve every posture or asana in the perfect manner. So, it is very important to learn the yogic techniques from an expert and one must avoid performing yoga on your own, at least in the initial stages to ensure that you do not suffer from any physical injuries by wrongly straining or stretching your muscles during practice. Yoga can benefit you only if you perform the asanas according to right techniques. Hence, you should try to avoid mistakes right from the beginning. Here are the five most common mistakes people make while performing yoga as beginners: Learning How to Breath Inhalation and exhalation, some say is the most important process that you need to control while performing yoga. While trying to achieve certain asanas, you have to hold your breath for a while and because of this, your muscle fibers are deprived of oxygen for that time. And one needs to do this while holding one's body in that particular posture. With less strength in your muscles, there are chances that you may fall down or get injured. Hence, as a beginner, when you do not have proper control over your breath, it is best to inhale in short breaths, instead of going for the full belly breaths. Just as you slowly inhale, remember to exhale slowly as well, so that the rhythm of the yogic posture is not disturbed. Do not push Yourself Too Hard Most of the contemporary exercises are based on the principle of 'more pain, more gain'. These exercises tell you to stretch more and push harder to get the best results from your workout routine. However, in the case of yoga, the opposite holds true. If you push yourself beyond your limits to attain a particular posture in yoga, you might actually end up straining and injuring your muscles instead. . So, when you are doing yoga come what may, do not push yourself beyond your natural limits. Do Not Compare Some people are naturally gifted with super-flexibility, while the rest of us may not achieve it despite practicing yoga for years together. Each of us has a different type of body and hence, you should not try to compete with those who are highly flexible, especially, if you are trying yoga for the first time or after a long time. You must give your body some time to loosen up its rigidness and become flexible enough. Trying to compare your body's abilities with others and forcefully pushing yourself to perform postures, just to match up, will hurt you eventually. Where to Place the Mat? The best place to put the mat is at the back of your yoga class, especially if you are new to yoga. If you keep your mat at the front, you will become more conscious and will never be able to concentrate on the asana. Instead, if you are at the back, you will always have the front row to follow, just in case you miss the instructions by the instructor. Go easy on the Food! Yoga postures can be intense and if you go into class with a full belly, you will, most definitely find it difficult and uncomfortable to perform the asanas. The key is to eat about an hour before and almost half the size of your usual portion; so that you can perform the asanas comfortably and get the exact fuel necessary for performing them.
  LIFESTYLE PROBLEMS MORE
All about cholesterol
Top 5 reasons for foot pain and tips to fix them!
All you need to know about angioplasty!Why would you need coronary angioplasty? The walls of the arteries are being constantly lined with a fatty material called plaque. This plaque increases in certain conditions like atherosclerosis. When the build-up is too high, the artery gets blocked and the subsequent tissue receives very less or no blood, causing it to die. The plaque at times may be dissolved by medicines but if it is too big, medicines prove ineffective. This is manifested outwardly as a heart attack. This is the time when the doctor would recommend the coronary angioplasty as a treatment for you. How is it done? A thin catheter with a deflated tiny balloon at one end is inserted into the affected artery. Once the exact location of plaque build-up is reached, the balloon is inflated causing the plaque to get pushed against the artery wall and creating free space for the blood to flow. A small mesh called a stent may be placed to hold the artery in place. Some stents are coated with medicines that prevent the scar tissue formation following the angioplasty procedure. The procedure may be done as an emergency or it may be planned. If it is a planned procedure: You will have to get hospitalized and stop eating or drinking 6 to 8 hrs before the procedure. Once the procedure is done, the doctor would prefer you staying in the hospital overnight to watch for any adverse events that may happen. What happens after the surgery? The surgery lasts for 1 to 2 hours and you would be allowed to go home the next day. You will be advised not to undergo vigorous and strenuous exercises and to rest adequately. Most people are fit to return to work a week after the surgery.
How to communicate with a patient who has a strokeThe first and the most important thing to communicate with the patient, is to give undivided attention. Give attention to his activities, gestures, his facial expressions through which he may try to communicate so his feelings could be understood. Eye contact is also important but the patient having stroke may look at you square in the eyes but he may not respond to your conversation. While communicating with the patient you should always stand in front and tune out all the other sights and sounds in the room. Maintain full silence around the patient in the room, turn down the volume of the television, radio and ask other people in the room to be silent. You may communicate with the patient by making contact by touching the hand, chin, cheek or areas which are not affected by stroke. As the side which is affected by stroke, does not have any sensations. You may communicate with the patient through his family member by telling the family member to communicate with patient by saying, "Look at my face"; through this we can gain the patient's concentration. You should always speak clearly with the patient in a normal soft volume. Express your ideas in simple terms, form simple sentences, do not use complex words. You may repeat the sentences or an important term again. For example to ask if the patient wants tea, repeat the word 'tea'. More complex thoughts can also be similarly conveyed and repeated. You may also use hand gestures with clarification like doing Hello by waving your hand or through your hand action, you may ask questions like, How are you? Are you ok? What do you want? Through this both caregiver and stroke patient can benefit. You may ask your patient to point out whatever he wants or if he needs anything. And gradually he will develop the habit of pointing the daily items like television, newspaper, remote, eyeglasses radio, drapes an uncomfortable foot, the patient can indicate any pain or headache. Through this communication we can make the patient learn, use mechanical lifts to get in and out of the bed, and with the help of the attendant by demonstrating the patient how to use it. Sometimes when the communication does not work, take a break, give it time and try again, do not get frustrated and reassure the patient that yes, he or she can do it. Good communication with the patient is very important as they cannot speak their basic wants and needs clearly. The patients suffered a stroke also have slurred speech. There is a deviation of the angle of mouth. They are mostly bed ridden and could not carry out the routine activities.
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Importance of sex educationOur society is beset with a lot of myths about Human Sexuality and hence the family relationships are affected adversely. A man is considered (mistakenly) as a man only when he performs effectively in bed. In other words a man hangs his self-esteem on his male organ. Hence whenever there is a problem in performing sex, he becomes frustrated and depressed. In order to cover up his inadequacy he may blame his wife for his problems. This attitude will adversely affect the martial relationship, leading to unhappiness in nonsexual aspects of marriage. He may become violent when the wife retaliates. Marital break down, even if not ending in legal separation will be a very messy affair. Sexual behavior is determined by information or knowledge one has on hand and the parameters of comfort zone. Unfortunately we are dealing with a behavior that is besmirched with myths and misconceptions, and a breeding ground for stigmas and taboos, which leads to unhealthy sex life. These barriers have to be broken; otherwise healthy sexual and family life cannot be achieved. It is guesstimated that one in every three couples have some sexual problem or other and they do not know how and where to seek help. The media gives them anonymity and guides them in proper direction. The three main enemies of sexual satisfaction are guilt, anxiety and fear. All these stem from ignorance. Due to the stigmatization sex education is not available. Hence the streets have become not only the libraries for knowledge on sex but also the laboratories. When one of the dimensions (recreation) becomes problematic it impacts the health of the other two dimensions (procreation and relation). Magazine columns endeavor to dispel sexual ignorance and empower people with scientific knowledge. The aim is twofold: First, to inform in simple language, the scientific aspects of sexual problems and clarify myths surrounding sexuality; Second, to help people become comfortable with their own sexual life and elaborate on various treatment options available. People will thus be empowered to take responsibility for their own health and happiness. Have an open mind. All dimensions of human life are important. To consider one as unimportant and attach a stigma will hamper the development of the full potential of an individual. Understanding sexuality will enrich our lives and relationships.
How to talk about STDsThese are dangerous times that we live in. Just the sheer number of people affected by sex related problems, diseases and conditions all over the world is simply terrifying. AIDS, venereal infections like syphilis and gonorrhea, herpes, HPV etc. are rampant and it calls for some responsible sexual behavior. However, that's a utopian world where humans will be monogamous and will behave responsibly. Even single people might get exposed to these diseases through indulging in risky sexual contact. Imagine doling out $750,000, as a woman in the US got from her husband because he gave her herpes. Even if you are not held legally accountable, what about moral responsibility to own up and discuss a possible STD infection with your partner! Take the case of Jack a happily married man for ten years who had casual sex when out of town on an official trip. He showed no obvious symptoms of any infection but in a month, his wife showed signs of herpes and his marriage crumbled as his wife struggled to come to terms with her husband's obvious infidelity and his callous manner in exposing her to a serious sexual infection. Call it ignorance but sometimes a person might engage in sexual intercourse and contract a disease which he might even not be aware of until the symptoms start appearing. (Refer article on Syphilis on www.topdoctorsonline.com) By then, he might have, in all probability, passed it on to his regular sexual partner or spouse. Or perhaps, there is another possibility that the person knows that he has contracted a sexual infection but doesn't know how to break the news to his partner.  If a person is aware of his infection, yet exposes another person knowingly, it is akin to premeditated murder. Yes, it is going to be a difficult thing to tell your partner which might even signal the end of the relationship or cause severe strain on it. So, if you are caught in a situation like this, what would you do? The option would be to visit a sex therapist and confide in him and then take an appointment for both and let the professional break it to the partner. That is of course if you are in a stable relationship. For those who both party to casual sex, the infected person generally won't be that open about his infection and may even choose not to care particularly if the other person is a complete stranger. A report in MedlinePlus news reveals some more shocking statistics: Many people said they occasionally, rarely or never got tested before having sex with casual partners (50 percent) or long-term partners (39 percent). Of the people who did discuss STD testing, very few discussed concurrent sexual partners or when partners' testing occurred in relation to their last sex act. Only half explained what types of STDs their partner had been tested for. These issues are important components of assessing STD risk, the researchers said. About one-third of participants reported telling a partner they didn't have an STD even though they hadn't been tested since their last sexual partner. One U.S. woman was awarded $750,000 in court from her ex-husband because he gave her herpes, and the legal trend is to make people accountable. (http://www.dummies.com/how-to/content/how-to-talk-to-a-partner-about-stds.html) Remember even wearing a condom is not a 100% guarantee that the infection won't pass on to the other person but that's the least that you can do if you don't have the courage to spill the beans about your condition. If you feel that your partner may be indulging in sexual activity with multiple partners and if you feel he might be infected, then you are well within your rights to decline to have sex with him until he/she gets tested. If you notice sores around the genitals do not indulge in oral or anal sex or any kind of sex and insist on a condom always; it could save your life.
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