How to stop and quit smoking

Image via Wikipedia Its no surprise that smoking is the primary cause of lung diseases such as chronic bronchitis and emphysema. Smokers thought for years about quitting smoking, they try it once or twice. but some smokers did not even close to the finish line of quit smoking.But if your thinking of not trying a little more to stop smoking, think again, quitting cigarettes can have a dramatic effect on our health for the people surrounds you and specially you.

If you have tried to quit before and don't have success, don't give up the key is work with the people that surrounds you like your family and friends, work with your doctor to develop a plan that will work for you. Here some simple tips that can maybe help you started becoming smoke free.

Start a date to stop - Choose a quit day sooner rather than later, so you'll be more likely to stick to it. Prepare for your quit day by telling friends and family.

Know your options - Talk with your doctor about quitting. Depending on your age and health, you may be a good candidate for nicotine gum, the nicotine patch or your doctor can give you new ways on quit smoking. Ask also for smoking cessation programs.

Know your motives - To help you understand what motives you to smoke, start a smoking list or notebook. when you feel the urge to pick up a cigarette, write down what you are doing and how you are feeling at that time. After a while, you may begin to see a pattern, which can help make it easier to change your habits.

Ignore the urge - When the urge hits, take a walk, grab a healthy snack similar in shape to a cigarette like pretzels, carrots or celery, have a glass of water. The urge will usually pass within a minute or two.

Make the butts disappear - On your quit day, take all your smoking related items like lighters, matches, ashtrays, and specially the cigarettes.throw them away were you cant get it back.

Bank the rewards - Find a place to cigarette money, Each time you think about buying cigarettes, put the money there instead. Just think of the vacation you can take with the savings from one smoke-free year.

Giving up smoking is not easy, but help is available, the question is are you ready???

Problem Sleeping? Maybe becasue of...

Why so many people suffer from sleeping problems? Other people doesn't realize that they have sleeping problems.Maybe because of work specially night shift workers, the appearance of big coffee bars, cable TV with channels that you cant count anymore, internet 24/7. How many times we choose not to sleep just to spend a late night with friends? or finish a TV program or a movie even if we are sleepy, or surfing and chatting on the Net? maybe this information on why we we suffer from sleep disorders can help us know why?

Nicotine: is a stimulant, so smoking in the evening is likely to make it more difficult for us to go to sleep.

Caffeine: Our brain cells produce adenosine, a chemical that serves as an off switch to slow down brain activity. Coffees, colas, chocolate, and other caffeinated substance blocks adenosine receptors, thus overriding the brains off switch for six to eight hours.

Alcohol: Taking alcohol to help induce sleep is a bad idea, Alcohol may help us fall asleep, but it results in light, fragmented sleep. After the sedative effect wears off (usually in 4 hours) there's a rebound effect that can leave you wide awake in the middle of the night.

Food or exercise too close to bedtime: Both boost the body's metabolism which can drive away sleep.

Irregular schedules: Mostly shifting workers experience this. Abruptly changing bedtimes disrupts the body's cycle. The result were wide awake when we really should be asleep and drowsy when were supposed to be alert.

Depression: People with the blues often wake up early and cant sleep again, a condition called sleep maintenance insomnia.

Stress: The most probably common cause of sleepless nights. It increases heart rate and blood pressure, raising arousal levels.

Check yourself maybe you fall with one or more in this list, no one can help you sleep soundly, only you can help yourself.

Food for the Heart

Image via Wikipedia A heart - healthy diet we will love, foods you'd eat even if they weren't good for you.

Chocolate: Everybody's favorite, but choose the dark one or dark chocolate, european kind is rich in nutrients called flavonols, which lower both blood pressure and LDL cholesterol.

Red Wine: Grape skins contain the antioxidant resveratrol, which helps prevent blood clots and the stiffenng of heart tissue. In addition, alcohol of heart tissue. In addition alcohol raises HDL or "good" cholesterol.

Nuts: Almonds, walnuts macadamias, and hazelnuts are high in monounsaturated fat, which lowers LDL or "bad" cholesterol without reducing HDL They are also rich source of vitamin E (a powerful antioxidant) and of The amino acid arginine, which helps keep artery walls healthy. Walnuts, in addition, protect against clotting and arrhythmia. But keep nut to an ounce a day: They're also high in calories.

Olive oil: As a monounsaturated fat, its good for your cholesterol numbers. In addition, dressing your salad with a little olive oil or using it to saute leafy green vegetables will help you absorb the nutrients in those vegetables

Avocados: True, they're high in fat, but it's the healthy monounsaturated fat kind. Chemicals in avocado also inhibit cholesterol absorption and protect against hypertension.

Wow these foods are not bad at all, all are good for our heart, just eat it in moderation enjoy!!!

9

Eat Banana = Baby boy

Want to have a baby boy?


Eats lots of bananas, advises Dr. Jean Choukron, a French associate professor of obstetrics. According to some studies, couples have an 85 percent chance of choosing the sex of their offspring by following a specific diet. To conceive a baby boy, a diet high in potassium and sodium, example of it are bananas, potatoes, apricots, peaches, and meat is the key. To conceive a girl, would be parents should go for high calcium, high magnesium, and low salt intake for example milk, yogurt, nuts, seeds, and vegetables.

On the other hand scientists in Texas, discovered that men who are sexually active are more likely to have boys, while those whose sex life are sporadic or who have abstained from sex before conception are more likely to have girls. They believe this is because production of the X bearing(female) sperm is marginally increased by abstinence.

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3 simple ways to get your kids to eat healthy foods

Nowadays Kids always want junk foods, greasy burgers, MSG-laden potato chips, artificially sweetened beverages, and other flavorful but lack of nutrition goodies. How can we encourage kids to choose healthy and eat healthy? Maybe this simple tips on how to get your kids to eat healthy can help.

1. Cook food the same way as your child's favorite food is cooked. If your child doesn't like to eat vegetables but loves grilled food, try making grilled vegie patties. Simply mash carrots or peas and prepare like you would a meat patty.
   
2. Change the way food is presented by using simple arts and crafts materials scuh as ribbons, gift wrappers, colored plastic sheets, and others. Tie a ribbon around fried chicken legs, served mashed potatoes in paper cones designed with stickers, or wrapped food in gift wrapper with your child's favorite cartoon character printed on it.
3. Mix fruits and vegetables to cupcakes, cookies, and cake batter so thay also get their nutritional fix.

Hope this tips help enjoy!

12 reasons of Teenage drug abuse

Drug use in anyone can lead to health problems but these can be so much worse for teenagers who's bodies have not yet finished growing.I know some people who use drugs every day that have a mental illness because of it,drugs damage the brains ability to function normally and process information normally. they affect the chemical levels in the brain which lead to mental illnesses such as psychosis and schizophrenia these are very serious and if left untreated the psychotic symptoms of schizophrenia (such as paranoia, hearing voices, visual hallucinations, delusions) can become permanent and affect your quality of life. Here are some reasons why teenagers turn to drugs.

1. Curiosity- They want to experience new things, too bad they want to experience drugs.
2. Rebellion - Because using drugs is rebellious and its illegal and forbidden.
3. Peer pressure - They want to fit in with groups the bad thing is drugs is involve.
4. Copying significant others - If a role model is doing drugs, they might feel justified in trying it too.
5. Experimentation - They don't realize that an cation today can lead to very bad consequence tomorrow.
6. Feelings of indestructibility - Some teenagers tell themselves that they can control anything, that they can control the use of drugs, but many fails and turn to addiction.
7. Forget problems - Teenagers turn to drugs to escape their problem with the environment he lives in.
8. Increase creativity and productivity - Some interpret altered states as inspiration for creative ideas.
9. Psychiatric problem - Teenagers with mental illness like depression or a personalty disorder are more prone to abuse drugs.
10. Weight loss tool - Some drugs do suppress appetite, but addiction usually pushes the addict to place little important to health.
11. False hope - Some teenagers who losses hope turns to drugs.
12. Substitute to love - Teenagers who don't feel any love from someone turn to drugs and feel love by himself.

 

Leg Cramps Quick tip

A cramp is a painful spasm of the muscle, usually in the calf, but sometimes in the foot. Cramps may develop after prolonged exercise, particularly in hot conditions.Lack of salt is one well recognized cause of cramps. Poor circulation is another, and pregnant women are also particularly prone to cramp.

One of the most distressing forms of cramp is nocturnal (night) cramps, which often wake the sufferer, who usually elderly people. These can be often be prevented by taking quinine, either in tablet form or by drinking tonic water. Sleeping with the legs bent may also help.

Relieving cramps - Stretch the muscle. When the calf is affected, pull your toes towards you, massaging the muscle at the same time. Although they are extremely painful, leg cramps are more of a nuisance than anything else.

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Weight loss: Warm up tips

Warm up before hitting the gym or exercise is important. It is necessary to warm up before training to prepare the body for the stress ahead of it. By warming up you increase the blood circulation.
The main thing is that the warm up prepares the body for what is to come. Just as an example a cold muscle can´t lift as much as a properly warmed up muscle. Here are some list of warm up activities that may help you throughout your fitness regimen.

1. If your in a gym or own a treadmill or a stationary bike, warm up for 10-20 minutes before engaging in more intensive workouts.

2. Prepare muscles using a 5 to 10 minute stretching routine.

• Head - Extend your left arm to the side at shoulder height, and then press your head towards the opposite direction using your right hand for 20 seconds. Do the same on the other side.
• Shoulder - Raise your right arm then bend your elbow behind your head. Using your left hand, grasp the right elbow and press down for 10 seconds. Repeat on the other side.
• Chest -Extend your right arm across your chest with your right hand towards your left side. From elbow, use the left hand to pres your right elbow towards your chest. Hold for 10 seconds Do the same on the left arm.
• Biceps - Extend your right arm. forward, palm up. Bend the palm downward using the the left hand and hold for 10 seconds. Duplicate the action with the left arm.
• Legs - Bend your right leg behind the left leg and hold the right foot with your left hand for 10 seconds. Repeat with the other leg.

Make sure you always do this routine before hitting the gym, exercise, or do some sport.



Related article: Weight loss reality check
Why losing weight is good
Weight loss how to start

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Acne: Simple understanding and prevention

Image by slopjop via Flickr Understanding Acne - is a common disorder that occurs when glands secrete too much oil in the skin. The excessive oil causes pimples that are usually found on the face, but sometimes also on the back, shoulders, and chest.

Pimple attacks are common among teenagers. But acne may persist in adulthood because of hormonal imbalance or too much estrogen (maybe that's why i still have some). During menstruation and menopause, stress due to emotional problems, and a bad diet.

A more direct cause of acne is dirt and dead skin that accumulates inside oily pores, clogging them and causing a raise buildup.When a bacteria enters the picture, pimples occur. Other causes can include allergies, dehydration, heredity, and weakened immunity.

Simple Prevention - First treat the surrounding skin area, not just the spot where the pimple is. This will not just heal the pimple but also prevent recurrence. And second do not over wash. Excessive washing will make skin even oilier and more likely to break out again. Also resist the temptation to pop your pimples. Touching causes inflammation making it more infected than it already is. Follow a sensible skin care regimen, including a mild toner that maintains the PH-balance of your skin and keeps it from dying out or getting too oily. Use the toner after washing with a medicated facial wash.

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Healthy Eating Plans to protect from Cancer and other diseases

Its really not that difficult to make the right food choices. we might already did some of it, but we need to introduce a wider variety of plant based foods into our diet. Add lots of fruits and vegetables to your meals brown rice and whole wheat bread are better. Keep in mind that plant based foods such as vegetables, fruits, grains,legumes, pasta, nuts, and seeds are always good for us.

Dr. Florentino scientific director of the International Life Services Institute. A leading authority on nutrition and a long time advocate of healthy eating, has devised an easy to follow healthy eating plan which will help protect us from cancer as well as other lifestyle diseases.

Eat the following foods liberally:

• Dark green leafy and yellow vegetables.
• Vitamins C-rich fruits and vegetables.
  
• Legumes (peas, beans, lentil, barley and others.)
• Other fruit and vegetables.
• Whole grain cereals such as oatmeal unpolished rice, and corn.

Eat the following food moderately:

• Lean meat, fish poultry (all fatty portions removed).
• Milk and milk products cheese and eggs.

Eat the following foods in limited amounts:

• Medium fat meats such as beef flank, brisket, plate fish, and poultry.
• Sausage, hotdog, ham, bacon, corned beef, canned and pickled vegetables
• Charcoal broiled foods.
• Smoke foods
• Peanuts
• Fats and oils
  
• Butter and margarine
• Table salt and other salty condiments

Eat the following foods sparingly:

• Alcoholic drinks
• Softdrinks and candies they are empty calorie foods
• High fat foods such as cream and whipped cream, gravies , pastries, rich cakes, coconut, and deep fried foods.

Eat right, Eat healthy.

Alzheimer : treatment or potential prevention

Image by sheilaz413 via Flickr The risk of developing this degenerative brain disorder steadily increases with age. It significantly impairs only three percent of the population at age 65, but affects nearly half the population by age 85.

Sadly, current therapies cannot halt or prevent Alzheimer's though some can slow its progression. Therapies considered for treatment or potential prevention include the following:

• A wide array of medications is used to handle depression, anxiety and severe agitation or psychotic behavior in Alzheimer's patients.
• Ginkgo Biloba, a Chinese herbal remedy that has anti oxidant and anti-inflammatory properties. Ginkgo raises the risk of bleeding problems, especially when combined with other drugs and supplements that affect clotting, such as heart medications, aspirin and substantial does of vitamin E.
• Non steroidal anti-inflammatory drugs (NSAIDS), which have shown promise in preventing Alzheimer.
• Estrogen replacement therapy has so far proven disappointing for treatment. But it may prove to be more promising in preventing the disease.
• Vitamin E, which may help slow the progress of symptoms when taken in doses raging from 400 IU to 1600 IU . Experts do not know the optimal amount to take and doses at the high end of that range can cause bleeding complications.
• Selegiline (Eldepryl)), an anti oxidant first approved for treating Parkinson's disease that raises level of certain neurotransmitters and may retard symptom progression.
• Tacrine (Cognex), Donepezil (Aricept), Galantamine (Reminyl) and Rivastigmine (Exelon), which aim to improve memory by boosting levels of acetylcholine
  

Quick Tip: Simple Eye Bag Remedy

NO its not cucumber slices. Not tea bags either. These popular eye bag remedies have minimal effect.Your best bet is getting to bed early. Late nights tire out the eye muscles and loosen their hold on the eyeball. result? The eyes protrude more than usual, dragging their fat along with them.

Eye bags are more noticeable in the mornings because they hold the the accumulated fluid of nights sleep. A fat cell is made up mainly of water. So anything that causes water retention such as salty foods and premenstrual hormonal changes, expands fat, including those beneath the eyes. Tears, whether from crying or allergies, produce the same effect.

What Michael Phelps want to Eat

"Big Fat cheese burger one thing i want it the most and some french fries" says Michael Phelps, that's the only thing he can think of after winning 8 gold medal in Beijing Olympics.

"Eat, sleep and swim. That’s all I can do,” says Phelps.

This is what i heard and read the news going around about what the typical daily food intake is for the new World Record-Setting 8 gold medal for Beijing and 14 gold medal for his career Olympian Michael Phelps?

Michael Phelps’ recipe for success is to eat 12,000 calories a day (4,000 per meal) resembles that of a reckless over eater rather than an Olympian.

here are the list:

Breakfast:

• Three fried-egg sandwiches with cheese, lettuce, tomatoes, fried onions and mayonnaise
• Two cups of coffee
• 1 five-egg omelet
• 1 bowl of grits
• Three slices of French toast topped with powdered sugar
• three chocolate-chip pancakes

Lunch:

• a pound of enriched pasta
• two large ham and cheese sandwiches slathered with mayo on white bread
• 1,000 calories in energy drinks

Dinner:

• 1 pound of pasta
• 1 entire pizza
• 1,000 calories in energy drinks

Yes this is lots of food, only people who are too hungry can eat this so much food, but i understand Michael Phelps in swimming you can really get very hungry every time you come out of the swimming pool, its the only exercise that makes you hungry, other exercise can lessen your appetite but not swimming. and i think he s metabolism is fast as he swim so eating so much food for him is absolutely OK!

Treat the Sweat: funny utube video

There are several options available to help control perspiration. One option is using deodorant. Deodorants reduce body odor but do not prevent perspiration. They conceal the odor with a pleasing scent and lessen the interaction between the bacteria and the sweat glands. here is a funny video from utube:



Another option is an antiperspirant (but some claim this might have cancer causing effects due to the blockage of sweat), which reduces the amount of sweating by temporarily shrinking the sweat glands. As a result the sweat is prevented to flow freely from the glands, Antiperspirants can only limit mild to moderate perspiration. If you do not want to use deodorants or antiperspirants, you can use bacterial soap.

Simple solution for breast skin disorders

Are you annoyed by visible veins, pimples and stretchmarks that is popping on your boobs? many women are because its really not nice to see this skin disorders on your breast, specially if your wearing a very sexy outfit. so here are some simple tips to fix those problems.

Visible veins - The paler your skin tone is, the more likely you are to notice. the bluish veins crisscrossing beneath the skin of your upper chest and even on your breasts. Although you can get rid of them, applying a self tanner will disguise them.


Pimples - You should treat a breast breakout the same way you would deal with zits on your face, Apply a benzoyl-peroxide cream, then if necessary, dab on concealer. To help prevent new pimples from popping up, wash your breast area daily with gentle acne scrub that contains salicylic acid.

Stretchmarks - These red and white streaks develops when breast skin grows or shrinks rapidly, such as during puberty or after losing weight or having a baby. Unfortunately the longer you have them, the lower the odds are they'll fade, but you may be able to make them less apparent by using a prescription Retin A cream or a lotion with glycolic acid each night before going to bed.

Flu: not a common cold

Many people believe that of "flu" is the same disease as the common cold and that is relatively harmless condition. This is a misconception, since every year millions of people around the world are infected by the flu virus, which causes thousands of people to die as a result of its complications.

Flu is a highly contagious viral disease, which spread quickly by small airborne particles through talking, coughing and sneezing. A flu episode could result in minimum of five days bed rest as well as a two-week recovery period. Characteristics of flu symptoms are coughing, headache, fever, muscle aches and extreme fatigue. influenza can lead to serious pulmonary complications including pneumonia, croup,asthma and bronchitis and can cause death among high-risk people

By comparison a cold is transmitted in a similar manner to flu and may have similar symptoms, but is a milder form of respiratory infection and usually less severe symptoms. It is also not as dangerous as flu.

Everyone is at risk for contracting influenza, however those at risk of developing complications from flu include people of 65 years of age or older with underlying chronic heart and lung disease including asthma, with metabolic disease like diabetes and renal failure, children on aspirin therapy and those who are immuno- suppressed. Persons who come who come in contact with such high-risk individuals. such as caregivers and household contacts shroud also be vaccinated.

Flu treatments are not always satisfactory. Antibiotics are ineffective against the virus although they may help with the treatment of complications and secondary infections like bacterial pneumonia. On the other hand, vaccination against flu has been repeatedly shown to reduce the incidence of flu or at least reduce its severity, and remained the most effective method of controlling it

Exercise is the key

Exercise so we dont have to go through things like what we about to see in this video. enjoy!

Simple Home tips to minimize allergic attacks

Preventing allergy specially in our own home is very important for our family's health and well being. Eliminate, as much as possible all the allergens you can, from your home, especially domestic animals and dust mites. Here are some simple home tips to minimize allergic attacks:

• Avoid exposure to cigarette smoke, dont let anybody to smoke inside your house specially if a member of the family has an allergy.
• Don't let an allergic person to have a excessive home exercise
• Don't let an allergic person to experience stress at your own home
• If the dust sensitive person is a child, avoid stuffed toys that accumulate dust. Use only washable toys made of wood, rubber, metal, or plastic and store them in a closed toy box.
• Add an air filter to reduce the levels of allergens in your home.
• Clean the room thoroughly and completely at least once a week, clean the floors, window frames and other parts of the house that accumulate dust. Clean it with a damp cloth, air the room thoroughly.
• Avoid to use upholstered furniture and venetian blinds. because they accumulate dust.
• Use only washable materials on the bed. Wash sheets frequently in water that is at least 130 F. Use Dacron mattress pad and pillows Avoid fuzzy wool blankets that trap dust.
  
• Keep animals with fur or feathers out of the room. People allergic to dust mites often allergic to cats, dogs and other animals.
• Remove fitted carpets specially shag carpets and replace with hardwood, tile or linoleum floors.
• Repeatedly treat all removable carpets with tannic acid to eliminate dust mites.
  

7 skin bad habits

Our skin is very important. It covers and protects everything inside our body. Without skin, people's muscles, bones, and organs would be hanging out all over the place. Skin holds everything together. It also protects our bodies,helps keep our bodies at just the right temperature and allows us to have the sense of touch.I have listed seven skin bad habits that we do and might do to harm our sensitive skin and some tips to avoid the bad habits for our skin.

1. Addicted to coffee - Coffee is a fantastic perk me-up; but having too much has been said to cause a variety of diseases. Also coffee's main component caffeine, is a known diuretic, meaning that its main function is to basically drain fluid from your system. and we know lack of fluids can be bad to our skin.

Tip: Try apples instead, they are little known as alternative to caffeine, which rely on to wake them up.

2. Addicted to alcohol - Consuming alcohol in moderation is said to provide some protection against heart disease, but it can do various unmentionables to your face. Too much of it constricts blood vessels, resulting in a splotchy-looking face the day after your beer binge.

Tip: Try an occasional glass of wine, and a face cleansing regimen that includes a detoxifying mask.

3. Lack of sleep - We all know there are many factors why we experience the lack of sleep and sometimes we don't pay attention to what it can cause to us. One of it is for our skin, it brings out dark under eye circles, and results in a blotchy complexion the morning after.

Tip: Try taking power naps in the middle of the day, if you do really have trouble falling sleep at night.

4. Addicted to smoking - smoking is the worst thing that you can do ever do to your skin. it not only dries it up, but exacerbates the appearance of pimples and wrinkles, the latter more than 80%.

Tip: Nibbling on a organic banana or potato chips to keep you occupied.

5. Lack of water intake - Not getting enough water daily is a known cause for premature aging. Dehydration causes dry skin and a sallow complexion that, when prolonged can cause wrinkles and infinitely more skin allergies.

Tip: Try to drink more water please its for your own good.

6. Too much make-up - Make-up and beauty products can do wonders for your complexion. But too much of it, specifically for those that are not hypo-allergenic tend to cause unsightly breakouts.

Tip: Try to use always a hypo-allergenic products, and always cleanse your face in the morning before putting make up and at night before you sleep. Exfoliate can do some good things too.

7. Too much Sun - We all know we can get vitamin D from the sun but don't over it, because UVA and UVB rays care seriously damaging our skin, and can lead to ailments to our skin like premature aging and skin cancer.

Tip: Try fake tanners if you really want to have a tan. best time for vitamin D from the sun is before 10 am and the best time to get tan is 2 to 4 pm.

4 Breast Facts

Breast is one of the most sensitive body part of a woman, we easily get anxious and scared whenever we notice something different with our breast. So here are some 4 breast facts and solution that we women should know about are breast and not to worry too much if we find something different with our breast.

1. No breast are the same size - In fact it's not unusual for a woman's breast to vary by as much as half a cup size.

Solution - If your set is more asymmetrical, buy a bra with a removable pads that fit your smaller breast, then take out the pad on the bigger size.

2. You don't have to suffer to sore boobs - The monthly breast tenderness that strikes the week before you flow shows up because by normal hormonal changes.

Solution - Zap the ache by taking 400 IU of vitamin E or a painkiller with ibuprofen at the first twinge of discomfort. Cutting out caffeine can also quell the swelling.

3. Eighty percent of all lumps are benign - If you detect a growth in one in your boobs, odds are it's totally harmless. Only 5 percent of breast cancer cases occur in women under 40.

Solution - But if you want to play safe visit your gynecologist.

4. Stretch marks aren't bad sign - It's common for these reddish or white streak to appear. after your skin stretches due to weight gain, pregnancy, or puberty.

Solution - In time, they likely fade, but if you cant wait it to fade there stretch mark medications out in the market or you can visit your gynecologist.

Related Article: 4 tips to prevent breast from sagging

12 tips for a youthful lifestyle

Obviously, no one can expect to remain young forever without old age eventually catching up sooner or later. Here are some good tips to stay young and fresh.

1. Feel good about yourself - By thinking good thoughts, feeling good emotions, and doing good deeds, you will radiate a peaceful and calm influence that will benefit others as well as yourself.

2. Exercise daily - Regular physical workouts of some kind, that are simple and easy to do, will tone up your whole body. By exercising more often, you will feel recharged.

3. Meditate often - Silence put us in tune with the infinite.

4. Live outdoors - Do as much living outside the walls of your home as possible. take a walk in the evenings. If possible, have a patio and spend time there every night in good weather.

5. Pursue pet therapy - It doesn't matter if its a dog or a cat, pig, turtle, gold fish or even a monkey, as long as you can love and communicate with them.

6. Live a simple life - It will keep the nervous system functioning smoothly.

7. Eat live food - By consuming as much as raw foods as possible, you will be renewing your physical body each and every day.

8. Find peace - Work in your flower or vegetables garden. There is much contentment to be found in working in the bosoms of mother earth.

9. Love people - Forget yourself and help someone each and everyday. Selfishness represents contracted feelings and narrow-mindedness. It also makes a person older. Caring for others make you feel young all over.

10.Be cheerful - Let your heart be filled with sunshine. It is better than any tonic.

11.Be closer to God - God can do things that nobody cant do thank god for everyday life that he gave to us, so he will give us more day in our lives.

12 Play with Babies - Playing with babies makes us feel young and happy

Osteoporosis: Risk factor and Prevention

Prevention is the key to Osteoporosis and there are two basic steps to achieve this, know your risk factors then find out what you can do about them. To help you out I have listed the major risk factors for Osteoporosis and some tips on how to counter them.

Insufficient Calcium intake - Have you been getting enough calcium? Insufficient intake of calcium, particularly during childhood and early adulthood, leads to Osteoporosis in your latter years.

Prevention - It is crucial for you to take sufficient amounts of calcium from your childhood through early adulthood in order to attain greater bone mass level. It is equally important for you to take adequate amounts of calcium by the time you reach your latter years in order to ensure you compensate the calcium you lose. Vitamin C rich foods are fruits and vegetables.

Caffeine - Excessive intake of caffeine-containing beverages, like coffee, tea and cola are known to increase both urinary and fecal calcium loss and also lead to Osteoporosis.

Prevention - Make a conscious effort to substantially reduce your caffeine intake Now. Try to drink Beverages without caffeine like fruit juices.

Hormonal Change - Hormonal change like menopause can significantly reduce the body's ability to absorb calcium. When estrogen level decreases during and after menopause, women absorb calcium less efficiency.

Prevention - If you going through menopause, make sure you get your required daily calcium intake as well your required vitamin D intake. You must also exercise regularly and eat a healthy and balanced diet.

Inadequate Intake of Vitamin D - Vitamin D is essential in the absorption of calcium into your bones. Lack of Vitamin D can lead to poor calcium absorption and to Osteoporosis.

Prevention - Take sufficient amounts of Vitamin D to increase calcium absorption. you cab get your free Vitamin D from 30 minutes of sunlight exposure and food rich in Vitamin D such as fortified milk, oily fish, liver and eggs.

12 reasons why swimming is good for our health

We all know that it takes years of practice to be like Michael Phelps who is collecting golds in the Olympics and breaking world records, but like Michael Phelps we too can enjoy swimming as our sport and benefit from it specially in our health. So we should start a sport like swimming here are 12 reasons why swimming is good for our health: 1. Swimming supports our health, boosts our immune system - The water temperature, which is in all cases of swimming training, lower than the average body temperature of humans which should be 36 to 37 degrees Celsius. The difference in temperature loads the work rate of the cardio-vascular system. With the ability to adapt to those temperatures, We achieve a solid resistance to diseases, like flu and colds. It also influences our breathing (the colder the water the harder the breathing), which is a health benefit especially for patients (or swimmers) with asthma problems. 2. Improve Breathing -The water pressure, which is exerted onto the human body (skin) increases with greater depth of the water.This effect will influence the blood circulation through the human body and improve one's breathing as this pressure concerns the lungs. 3. Swimming is a sport for rehabilitation of injuries, and after operations, as the special gravity condition in water allows people to execute movements with lesser body weight 4. Stress Management - We are experiencing a more and more hectic daily life and swimming supports the relaxation and recovery, which leads to a more balanced lifestyle 5. It's part of the physical education and water safety - In schools swimming is a part of curriculum. Everyone who wants to Scuba Dive or do White Water Rafting has to be able to swim. 6. It's a social sport - we can swim with friends or family enjoy the water and bond with your friends and love ones. 7. Swimming is a full body exercise - It tones our entire muscle spectrum and it works as our fitness. 8. Job requirement - Some jobs require the know-how to swim. 9. Low risk of injuries - It is a sport where, if we are a beginner or an expert, there is very little risk of injuries. 10. It's an affordable sport. - specially if you are near the beach 11. It's a substitute to other sports - especially to running as it trains one's upper body. 12. It's a competitive sport - Master's, Open Water, Triathlon.

Injuries you don't want to happen if you are in a Olympic game

The Summer Olympic games in Beijing, China are now starting and every games are very important because every win the athletes make is for the glory of every country that an athletes represent. And every athletes don't want to be in injured list. Know that majority of sports related injuries are caused by the overuse or misuse of a muscle joint. But keep in mind that there are methods of prevention athletes can do that considerably lower the risk of athletes in getting injured. Here are list of common sports injuries and tips on how to prevent them.


Shin Splits

The tissue that attaches the muscles of your lower leg to the shin bone may be lulling away from the bone, or it may be inflamed from overuse.

Symptoms - Pain down the front (inside or outside) of your shin when you run, walk, or point you're toes.

Treatment - Rest and apply ice for 20 minutes, 4 times a day for 3 - 4 days following injury. Anti inflammatory medication s may also be helpful. If pain persists consult a physician.

Prevention - Ease into you're running regimen. Stretch properly before and after exercise. Stick to grass or dirt or try cross training by mixing bicycling, swimming or other non- impact sports. Add exercise to strengthen you're ankles and legs to take on the pressure of you're shins. Well cushioned shoes with good shock absorption. Orthotics should be considered to lift your arch support can prevent excessive jarring muscles. If possible, exercise on soft surfaces like wood or grass and avoid working out on hard surfaces like pavement or concrete. Warm up slowly and stretch after participating in a rigorous activity.

Ankle Sprain

The ligaments in your ankle that hold the bones together have been over stretched.

Symptoms - Swelling, tenderness, and throbbing pain in your ankle while walking.

Treatment - Dont try to walk it off. Rest the ankle and apply ice for 20 minutes, 4 times a day for 3 - 4 days following injury. Wrap your ankle ( not too tightly ) with an ace bandage, beginning at your toes. Elevate your ankle. Anti Inflammatory medications may also be helpful.

Prevention - Wear supportive shoes and strengthen your ankles. Improve your balance by standing in one leg for 30 second with eyes closed, gradually building up to one minute, then 6 to 8 times, then 3 to 4 times a week.

ACL Sprain

The anterior cruciate ligament (ACL) is a ligament involved in knee stabilization. An ACL rupture can occur when the foot is planted and the knee twists to change direction.

Symptoms - An ACL rupture is commonly characterized by a pop in the knee followed by immediate swelling, loss of range of motion and knee stability.

Treatment - First, immobilize the knee and follow the by RICE treatment ( rice, ice, compression and elevation). Treatment from a physician will be required.

Prevention - Due to nature of this injury, prevention techniques are limited to strengthening of the thigh muscles (hamstrings and quadriceps) along with proper technique and training in running and jumping. Bracing can be used to reduce re-injury of the ACL.

Tennis/Golfer elbow tendinitis

Tendons in the elbows have been stretched beyond their capacity and have become inflamed. Usually caused by repetitive activity. Not limited to tennis and golf players.

Symptoms - Tenderness in the elbow specially when gripping and turning items. pain may run downward from you're elbow to the thumb side of you're forearm (tennis elbow) or to the pinkie side (golfer's elbow).

Treatment - Rest the elbow and apply ice 20 minutes 4 times per day 3 to 4 days following injury. Use a wrist extension splint or an elbow brace for comfort. Anti-inflammatory medications may be helpful.

Prevention - Strengthen your elbow and wrist through exercise. Warm up and cool down prior to playing. Get your tennis or golf club assessed by a pro. Build forearm strength by doing reverse curls with light weights or by squeezing a rubber ball.


Groin Pull

A groin pull is a strain or rupture of the inner thighs muscle ( the muscle which runs from the pelvis to the knee and allows you to swing your leg inward).

Symptoms - Pain with motion or stretching at the hip joint, swelling in the groin area, loss of strength , or a crackling feeling and sound when the injured area is press with fingers.

Treatment - Rest and apply ice for 20 minutes 4 times a day for 3 - 4 days following injury. Anti - Inflammatory medications may be helpful. Avoid stairs and hills during your recovery.

Prevention - Warm up before you work out and stretch thoroughly. Work on exercises to strengthen inner muscles. When returning to your sport after the injury, you may try wrapping the entire thigh area with ace bandage or wearing a Neoprene sleeve or sports girdle / pants for support.

Separated Shoulder

Ligaments near the end of collar bone are stretched or torn. The injury is usually caused by a direct blow to the tip of the shoulder or a fall on a outstretched hand.

Symptoms - Tenderness over the joint, painful and shoulder movement. A moderate to severe injury will have an obvious deformity or step off.

Treatment - A moderate or severe injury will require treatment by a physician. protect and rest the area by wearing a sling. Apply ice 3 - 5 times a day for 15-20 minutes. anti inflammatory medications may also be helpful.

Prevention - Strengthen the shoulder area and wear properly fitted equipment.

Scientific eating of Olympic athletes

As Beijing, China takes center stage as the Summer Olympics gets underway. The real story here is the athletes that will represent there countries for pride and glory, And everyone wants to win the elusive Olympic gold. Many factors comes into play to spell victory, and one of them is good, adequate and correct sports nutrition practices. Sports nutrition is the scientific eating of Olympic athletes to meet the needs of his specific sport. Eating right is a part of winning. What Olympic athletes eat, how much they eat and when they eat can definitely affect them from getting the gold this coming Olympics. The three important eating practices the Olympic athletes must do are: 1. To energized himself correctly during training and competition - Muscle's that are exercising largely draw there strength by storing carbohydrates for energy. However, this carbs stores can be rapidly and preferentially depleted, depending on the type and duration of the sports. Maintaining adequate nutrition to support and sustain these carbs needs is the one of the foremost goals of an athletes diet regimen. Enough calories and the right nutrients (carbohydrates, protein, and fats) in the right amounts and proportions are essential boosters of performance. The nutrients ratio of carbohydrate, protein and fats is carbohydrates = 60 - 65% protein = 15 - 20 % fats = 20 - 25% The pre exercise meal is best consumed 3 to 4 hours before the workout or competition begins, pre competition meals should be low in fat and should include familiar foods that are well eaten by the athlete. Snacks eaten closer to the time of the game should be smaller and low in fat. Complex carbohydrates are the star nutrients for peak performance. example of it is rice, bread, and potatoes. Glycogen which is the form of sugar are needed to provide strength and endurance, example of it are noodles, pasta, corn, vegetables, and fresh fruits. 2. To re energized himself fast during the game - Because competitions and game use up a lot of stored energy, re energized meals must be taken to replace lost and used up energy. Recovery must begin at once. Thus carbohydrate-rich foods and beverages should be taken1 to 2 hours after the game. The target intake is 0.5 gms of carbohydrate per pound of body weight, to replace the lost glycogen. This should take place within 30 min. up to the first 2 hours and then repeated with another 75 grams of carbohydrates, all within 2 to 3 hours after a game. This is important, to make sure the lost energy during training and competition is properly restored. Recovery drinks replenish calories and body fluids, water, mineral water, fruit juice soft drinks coffee, tea milk, watery foods likes soups, oranges bananas and watermelon, are all recover fluids. 3. To hydrate fully before, during the game and after every practice - For pre exercise , adequate hydration is vital for optimal performance. Olympic athletes should be sure to stay hydrated between exercise sessions. in addition drinking 400 - 600 ml of fluid 2 to 3 hours before exercise should allow for adequate hydration while giving the body enough time to rid itself excess fluids before exercise. If tolerated drinking 150-350 ml of fluid every 15-2- minutes during exercise can help Olympic athletes keep up with water losses caused by sweat. Post exercise re hydration must check body weight before and after workouts and competition to determine body water losses. 16 - 24 ounces for every pound of body weight lost.Post exercise fluid replacement should contain fluid to reduce urinary fluid losses, maintain thirst, and decrease the risk of dehydration.

8 lucky tips to be healthy this august 8, 2008

To some of us this coming august 8, 2008 is a lucky day, but i think if really want to be lucky this day we have to do something for ourselves, not just waiting for that miracle to happen to us, so i decided to do a list of 8 healthy things that we can do on this coming lucky day. Maybe, it can help us not just on that lucky day :)


1. Have an 8 minute exercise - After you wake up do some stretching and some basic exercise for 8 minutes or if you want, run on the treadmill for 8 minutes.

2. Eat 8 Healthy foods -Try to eat this foods for the rest of your day tuna, eggs, beans, cocoa, citrus, cereal, banana, and brown rice. why? because all this food have the best vitamins and minerals you can have on that day, and they are all good for our diet.

3. Drink 8 glasses of water - I know this is a very common thing in a healthy tips but does everybody do drink 8 glasses of water? maybe not, maybe we can start to this lucky day and do it everyday.

4. Laugh 4 8 seconds -Laughing releases endorphins. Endorphins make you feel good. "Laughter is the best medicine"

5. Hug your love ones for 8 seconds - Hugging is the best way to tell someone that you care for them. So lets Hug

6. Relax for 8 minutes - If you have a busy day try to relax for 8 minutes, Its good to have a peace of mind on this lucky day

7. Tell yourself 8 good things about you - Go to the mirror and tell yourself 8 things you like about yourself. It helps us to appreciate on what and who we are, and can build us some self confidence.

8. Get 8 hours of sleep - Last but not the least after we accomplished the lucky healthy tips its for us to gets some rest and 8 hours of sleep is a good way to have that lucky sleep.

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