Wednesday, October 22, 2008

White bread breakfast very risky

White bread breakfast very risky



IN LONDON: A study said

A study from the University of Sydney in Australia suggests that having a breakfast of white bread and sugar-rich cereals may make a person susceptible to diabetes, heart disease, and even cancer.

In University,scientists evaluated 37 diet studies that involved nearly 2million people across the world, and analyzed the effect of eating foods with high glycemic index, a measure of how different foods affect blood glucose levels.

He said that high GI foods lead to constant spikes in blood glucose and, thereby, increase insulin and a related substance called 'insulin-like growth factor one', both of which increase the risk of developing cancer.


so take care your body do only home made breakfast

safe eyes safe holi

safe eyes safe holi

holi is indian festival and celebrated all around the india so
one must remember that these colours, which are bright and attractive, have a high chemical content and can do a lot of damage, especially to our eyes and skin.

Natural colours made from home-based stuff are a much better and healthier option. These can be easily made, and offer a safer option to the synthetic colours. Haldi mixed with besan or flour can give a yellow colour and work as a face-mask at the same time! White petals of tesu/palash can be used to obtain a saffron colour. Beetroot soaked in water provides a bright magenta colour. Henna powder, gulmohar, hibiscus flowers, etc, can also be used to make different colours.

Artificial colours available as powder or paste or water colours are made of chemicals which can be extremely harmful. Apart from causing irritation, they can also lead to toxicity if used in higher doses. The commonly used chemicals include copper sulphite for green colour, lead oxide in black colour, mica granules in gulal and various other heavy metals. These can cause skin allergies, dermatitis, rhinitis, asthma and allergic pneumonitis.

It is indeed unfortunate that a festival of goodwill and celebration can turn into one of grievous injury and pain if we are not careful. After Holi a lot of people have to rush to hospitals with significant damage not only to their eyes and skin but other organs too.

The eye injuries include:

  • allergic conjunctivitis
  • chemical burns
  • corneal abrasion
  • blunt trauma to the eye

If these colours enter the eye while playing, they cause mild redness and irritation which usually subsides after washing copiously with water. However, if there is intense pain and burning sensation, one must get an opinion from an ophthalmologist. Also, if the clarity of vision is affected, a eye doctor must be consulted.

The granular particles which make the colours shine brightly are quite toxic and can cause damage to the cornea in the form of a corneal abrasion. A person who gets a corneal abrasion will have severe pain and watering and, if not treated by an en expert, may develop an ulcer or infection.

Water balloons can be most dangerous and cause blunt trauma to the eyes which may lead to bleeding, lens subluxation or dislocation, macular edema or retinal detachment. This may result in a loss of vision or even loss of an eye. These are all eye emergencies and need to be looked into immediately.

Points to remember:

  • Avoid synthetic colours and use home-made ones
  • Do not use balloons AT ALL
  • If any colour goes into the eye, wash the eye instantly with clean tap water
  • Do not use any eye medication on your own
  • In case of severe pain/ reduction of vision/ persistent redness or watering, consult an ophthalmologist immediately
ENJOY WHEN HOLI CAME SAFELY

bee sting

bee-sting are very deadly

The fact is that bee-sting is deadly when massive. Medically speaking, the reaction following the sting is termed as anaphylaxis — an allergic or hyper-sensitivity reaction to a toxin, an allergen, a drug or any such “foreign” agent.

The effects of bee-sting depend upon the amount of toxins introduced in the body by the bees. It immediately initiates a cascade of immunological reactions finally resulting in dilatation and hyperpermeability of blood vessels. A single sting is generally mild with local pain, swelling and itching which subsides within a few hours. If the bees involved are many and the amount of toxin is heavy, there may be a drop in blood pressure and accumulation of fluids, particularly in the lungs.

In addition, there is an acute airways obstruction in the lungs due to bronchial constriction. All these events may occur within minutes causing an instant death. A sudden drop in blood pressure due to an anaphylactic reaction is commonly termed as anaphylactic shock. It is characterised by breathlessness, vomiting, diarrhoea and collapse. Bite by about 300 or more bees may cause death due to direct effects of the toxins.

Anaphylactic shock, such as due to bee-sting, may also occur following the injection of a drug or occasionally after taking food. Sudden death following penicillin injection is one of the most commonly known examples. Some other drugs may similarly result in such a reaction. This type of drug reaction is generally seen with a few antibiotics, protein-based drugs and sometimes vaccines. Unfortunately, there is no way to predict an abnormal (or anaphylactic) reaction. Even very small and insignificant amounts are known to cause anaphylaxis.

The more common honeybees and bumble bees found in India attack only when a colony is disturbed. After a bite, the bees lose their stings and subsequently die. Many other species of bees are known to behave differently. Importantly, the bees demonstrate a collective behaviour typically of a well coordinated army.

The best way to prevent bee-sting anaphylaxis is to avoid the bee-sting. This, however, may occur as an accident with an individual getting caught entirely as an innocent bystander. Individuals involved in work with or in areas with beehives need to wear protective clothing, including on the face, arms and feet. Others attacked accidentally should take steps to minimise the effects. It is better to sit with the head inside the knees and the arms covering the sides. Minimise the exposed areas as far as possible. Panic running in an open space must be avoided. As stated earlier, the bees, like an army, follow the running individual and try to pin him down.

Immediately after the attack is over, the stinging apparatus left embedded on the body should be scalped down. This can be achieved with a blunt knife, any other blade or a card with a sharp edge. Stings can also be removed with the help of finger nails or forceps when the help becomes available. But is important not to rub or squeeze the stings on the body.

Application of ice-packs on the skin causes a soothing effect and minimises the absorption of venom. It is most important to treat the anaphylactic reaction. There are a few emergency drugs which need to be administered by injection. Blood pressure is required to be restored and maintained.

Some patients may not respond to the standard treatment. This is usually attributable to a massive attack and a delay in the availability of treatment. Unresponsive anaphylaxis responsible for death remains an enigma. It strikes like a bolt from the blue. Death from drug anaphylaxis is known to occur when the syringe is still in the body, even before the injection is complete. Similarly, bee-sting anaphylaxis can sometimes be fatal at the site of bee-attack itself.


The Depression

Depression in the elderly



Though depression is not a normal or necessary part of aging, many elderly persons face the risk of suffering from this problem owing to significant changes in life. Affecting the person in totality, depression is a whole body disorder which makes the patient sick both physically and mentally.

Old age depression is a matter of concern because it turns out to be a devastating condition not only for the patient but also for the whole family. One can visualise the description of depression in ancient ayurvedic texts as “kaphaj unmada”.

Older adults with a family history of depression are more prone to be afflicted by it. Loneliness and isolation coupled with the feeling of purposelessness due to retirement or cessation of an active lifestyle many times bring depressive mood changes in elderly people. Similarly, prolonged or chronic illness and disability and some prescription medicines can also trigger depression. Fear of death, anxiety over financial burdens, health issues and bereavement in the shape of death of spouse or a close friend result in depression in many old people.

Quite often recognising depression in the elderly unless it is acute is difficult because there are many other signs and symptoms which actually mask it. The patient may simply feel sad and fatigued and lose interest in hobbies and other pleasurable pastimes resulting in social withdrawal.

The sleep pattern also gets disturbed, and many aged persons having depression feel difficulty in falling asleep or staying asleep while some others may oversleep. Loss of appetite, negative thinking, less interest in personal make-up and hygiene, worries about being a burden, self-loathing, irritability and increasing the use of alcohol are some of the important signs of depression in older adults.

Many elderly persons may deny feeling sad or depressed, still they have a major depression problem. Most of the times unexplained aches and pains, low motivation and other complaints which are incompatible with the clinical findings too have their origin in a depressive state of mind.

Another old age problem called dementia often gets confused with depression. It should be remembered that in dementia the mental decline happens slowly and the patient remains confused and disoriented even in familiar situations and his other cognitive skills are also impaired.

Depression interferes with a person’s ability to seek help besides robbing him of energy, vibrancy and, to some extent, self-esteem. Many depressed seniors, raised in an era when psychiatric illnesses were stigmatised, are too ashamed to talk about their problem. Depression is less likely to happen in the case of those who remain active and are socially interactive.

Maintaining a healthy diet, a regular exercise schedule and staying positively connected with family members and friends and enjoying leisure time with satisfying hobbies definitely improve the life of elderly people. In case depression is increasing, professional help becomes necessary.

Since depressive illness has a complex ateopathogenesis and variable clinical presentations, ayurvedic researchers like their allopathic counterparts are trying hard to re-evaluate their approach to find an appropriate remedy for it. Apart from the panchkarma therapy and many classical medicines, combinations of many herbs like Ashwagandha (Withania Somnifera), Jyotishmati (Celastrus Paniculatus), Kapikachhu (Mucuna Pruriens) and St. John’s Wort (Hypericum Perforatum) are being worked upon to find a safe and suitable medicine for geriatric depression.so keep in touch

Here Tips to prevent neck pain

Here Tips to prevent neck pain




the Posture is defined as the attitude of the body. The first step in the management of almost all chronic head and neck pain cases is the restoration of normal posture. The following tips help achieve this goal.

Desk job: While reading/working for long hours at a desk with a forward head posture or with the neck in sustained flexion activates and perpetuates strain on neck muscles. It is advisable to do the following:

l Adjust the computer so that the monitor is at the eye level. Peering down continuously exerts a negative effect on soft tissues around the neck and the shoulder region. Take frequent breaks to stretch the neck and shoulder region. Shrug your shoulders up and down. Pull shoulder blades together and relax.
l Sit well back in the seat, supporting low back. Your head and neck should be tucked in with the shoulders relaxed and the upper back extended.
l Never slouch in the chair as it puts strain on the back of the neck.
l Use a sloping desk while working.
l While talking to a visitor when working at the desk, turn the chair (not just the head) to face the visitor squarely.
l Lie down as often as is feasible while experiencing neck pain. This relieves the weight off the spine, preventing irritation of the soft tissue and facilitating relaxation.

EYE GLASSES: Adequate focal length eye glasses should be used to achieve clear vision while holding your head in a balanced upright position.

l Bifocal insets, which are half the height of the entire lens, should be used when undertaking tasks such as reading and sewing.
l The lower portion of the rim of the frame should not occlude the line of sight when looking down. The lower rim should rest against the cheek so that one can read by turning the eyes downwards.

SLEEPING:

l Sleeping on the back is the ideal choice. If sleeping on the side, shift sides frequently to evenly distribution the weight pressure on the neck. Also try putting a pillow between the knees for added support.
l While sleeping on the back, tuck the corners of the pillow between the shoulder and the chin on each side to avoid shortening of neck muscles.
l Sleeping on the stomach puts strain on the soft tissues of the neck as the head is turned to one side.
l While sleeping, the nape of the neck should be fully supported by a pillow to avoid sagging lower than the neck. Also the neck should not be bent too forward by too many pillows. Pillows structurally supporting the natural curve of the neck are ideal.
l Avoid excessive rotation of the neck. Head rolling exercises or other movements which hold the head in extreme positions while changing the direction of stretch should be avoided. It is better to laterally flex the neck by slowly bringing the ear towards the shoulders and holding for a few seconds.
l Never strain or stretch the neck to a point where discomfort or pain is experienced.
l Reading light should shine directly on the book from overhead and not from the side as it causes the head to turn in one side, causing strain.
l Sitting directly near an airconditioner for prolonged periods — such as in an aeroplane — causes pain in the neck and the shoulder. It is good to use a scarf or neck sweater.



Now Beware of constipation

Now Beware of constipation



The Constipation is a very common problem, especially in India. Today’s lifestyle and eating habits are mostly to blame. It must be prevented as constipation can lead to many diseases.

The causes: Low fibre (roughage); not drinking enough water

l Medicines: Pain-killers (particularly those with codeine), some antacids, some antidepressants, iron tablets, morphine, etc.
l Medical conditions: An under-active thyroid, irritable bowel syndrome(IBS), and conditions that cause poor mobility, particularly in the elderly.
l Pregnancy: About one in five pregnant women become constipated. It is due to the hormone changes during pregnancy that slow down the gut movements.
l Emotion: There is some evidence to suggest that "emotional problems and stress" can lead to constipation.
l Unknown cause (idiopathic): Some people have a good diet, drink a lot of fluid, do not have a disease which can cause constipation, yet they become constipated. Their bowels are said to be "underactive". This is quite common. Most cases occur in women. This condition tends to start in childhood or in early adulthood, and persist throughout life.

Prevention: Constipation is best avoided. It can be done in the following manner:

l Eat plenty of fibre: By eating plenty of fruit, vegetables, cereals, fruit juice, wholemeal bread, etc.
l Have plenty to drink: At least two litres (about 8-10 cups) of fluid per day. Most sorts of drink will do, but alcoholic drinks can be dehydrating and may not be so good.
l Exercise regularly if possible. Keeping your body active helps to keep your gut active.
l Toileting: Do not ignore the feeling of needing the toilet. Some people suppress this feeling if they are busy. It may result in hardening and backlog of faeces that may become difficult to pass later.

Treatment: Treatment with a laxative is needed only if the measures above (fibre, fluid, etc) do not work well. There are four main groups of laxatives that work in different ways:

l Bulk-forming laxatives (fibre supplements).
l Stimulant laxatives.
l Osmotic laxatives.
l Faecal (stool) softener laxatives.

As a rule, a laxative should be used only for a short time, when necessary, to get over a bout of constipation. Once the constipation eases, you should normally stop the laxative. Some people get into the habit of taking a laxative each day "to keep the bowels regular" or to "prevent constipation". This is not advised, except for bulk forming (fibre ) laxatives.

Bulk-forming laxatives (fibre supplements): These increase the "bulk" of your faeces similar to fibre. They can have some effect within 12-24 hours. However, their full effect may take some days to develop. Unprocessed bran is the cheapest. Alternatives are ispaghula husk (Isabgol), methylcellulose and sterculia.

Stimulant laxatives: These stimulate the nerves in the large bowel which causes the muscle in its wall to squeeze harder than usual. This pushes the faeces along and out. Stimulant laxatives include senna (Softovac), bisacodyl, phenolphthalein, castor oil, sodium picosulphate (cremalax) and dantron. Their effect is within 8-12 hours. Therefore, a bedtime dose is recommended so that you have the urge to go to the toilet the following morning.

Stimulant laxative suppositories act more quickly (within 20-60 minutes). Possible side-effects from stimulant laxatives include abdominal cramps, and a "weakened" bowel (lazy bowel) with long-term use.

Osmotic laxatives: These work by retaining fluid in the large bowel by osmosis (so less fluid is absorbed into the bloodstream from the large bowel). A commonly used one is called lactulose (Loose). However, this can take up to two days to have any effect, so it is not suitable for rapid relief in constipation. Possible side-effects of lactulose include abdominal pain, bloating and an unpleasant taste. Another osmotic laxative is called polyethylene glycol (Peglec). This usually has a rapid action.

When tests need to be done for constipation

l If regular constipation is a new symptom, especially in people above the age of 40 years and there is no apparent cause such as a change in diet, lifestyle or medication.

The Flossing makes teeth healthy

Flossing makes teeth healthy



Here Many of us think that we have good and healthy teeth, whereas 95 per cent individuals above the age of 35 years have gum (periodontal) disease. Dental caries is present in 65-70 per cent of children, even at 12 years. People think they have no dental disease even though they are harbouring it is because both dental caries and gum disease begin painlessly.

Dental caries and gum disease are preventable by simple means. An important measure is thorough cleaning of the teeth using toothbrush, dental floss and an inter-dental brush. Normally when we brush we take care of the front, back and top surfaces of the teeth, and stress more on the visible parts. These surfaces of the teeth, where we usually concentrate, in fact also get partially cleaned by the rub of fibrous food.

The sides of the teeth, adjacent to the adjoining teeth — mesial and distal surfaces (proximal surfaces) — are not cleaned by routine brushing nor by the friction of the food. These surfaces, which are often missed and ignored, gather more dirt - bacteria. Bacteria multiply in this protected environment inflicting by both dental caries and gum disease on these surfaces, even in the most diligent toothbrush users.

To clean the sides of the teeth, dental floss and inter-dental brush are required. Dental floss manufactured by various firms is available most chemist shops.

Method to use floss: Take about six inches of floss, hold it between two hands and roll it on one or both fingers so that about two inches remain between the two hands. This portion is passed between the teeth. Use short see-saw strokes so that the floss does not enter the proximal area with a thud, but softly. The floss is rubbed vertically on the mesial and distal surfaces individually.

Move it from the gum downwards for the upper teeth and gum upwards for the teeth in the lower jaw. This movement of rubbing is performed at least six to seven times on each surface like the repeated brushing of the front surfaces of teeth. It should be remembered that flossing of teeth is not just passing the floss between the teeth and taking out, but is meant to clean the mesial and distal surfaces of the teeth by rubbing the action described above.

Initially, it feels difficult and should be practised in front of a looking glass. Each time floss is taken out of the mouth after cleaning the mesial or distal surface, some material sticks to it. This material is a part of dental plaque and should be wiped or washed off each time. The rubbing action of floss on the teeth is repeated till the time the floss comes out clean. Gradually, with practice, the use floss becomes easier and easier and can be performed without the help of a mirror.

The trick to learn flossing is to start from the space where we got stuck last time. Another important point is to start from the front teeth and sequentially go to the back teeth. The reverse movement is not desirable because the bacteria in back teeth are anaerobic (harmful) and when we floss from the back to the front teeth there is a likelihood of infecting the front teeth with harmful anaerobic bacteria.

Another important point to remember is that if the gums bleed during flossing, do not stop flossing. Rather increase the frequency.and the bleeding will stop. In case it does not even after flossing twice a day for three-four days, this means there is gum disease and a dentist should be consulted.

Interdental brushes look like mini-bottle brushes. These are also meant to clean the mesial and distal surfaces (proximal surfaces). The method consists of entering the inter-dental area and brushing against the mesial and distal surfaces by the to-and-fro movement of the interdental brush with at least six to seven stokes each side. Floss is meant to be used during the early ages of life when the inter-dental spaces are narrow. In the later ages, when the gum recedes with advancing age or due to gum disease, the inter-dental brushing can be started. The use of dental floss should also be continued at this age as it helps clean the contact areas of the teeth.

Comprehensive tooth cleaning involves the use of toothbrush, dental floss and inter-dental brush. Remember, inter-dental cleaning with dental floss and inter-dental brush is more important than the routine brushing of the teeth.



New HIV drug

New HIV drug can tackle treatment


A new drug for HIV sufferers was launched in the UK recently. Studies show that 75 per cent of patients receiving the drug raltegravir have a reduction in HIV viral load in their blood, compared with 40 per cent taking a dummy drug.

The groups were taking raltegravir or the dummy pill in combination with other therapies. Raltegravir is for patients who have failed on other treatments and works by blocking an enzyme essential for HIV to replicate itself.

Its effectiveness is noted by its ability to drive down levels of HIV genetic material (RNA) in the blood. Raltegravir is the first in a new class of HIV treatments called integrase inhibitors.

Scientists hope this new family of drugs will get round the problem of treatment-resistant HIV strains.

Dr Mark Nelson, director of HIV services at London's Chelsea and Westminster Hospital, said it could provide a lifeline for patients failing on existing treatments.

"For these people, the emergence of new classes of drugs such as integrase inhibitors will offer new hope," he added.

During the trials, patients were taking raltegravir or the dummy drug plus Optimised Background Therapy (OBT).

OBT is a regime of antiretroviral drugs tailored to individual patients.

One study published in The Lancet medical journal in April 2007 was based on 178 patients with advanced HIV.

They had been taking regular antiretroviral HIV drugs for about 10 years but were failing to respond to them.

Researchers measured the amount of viral load - or HIV RNA - in their blood after 24 weeks of treatment with their usual HIV drugs plus either raltegravir or a dummy drug.

Patients taking raltegravir had an average of 98 per cent drop in their HIV RNA count, compared with 45 per cent drop in the dummy drug group.

The number of CD4 cells, an indicator of the immune response, was also boosted in patients taking raltegravir.

A recent report from the National Aids Trust showed that more than a quarter of Britons did not know that HIV could be caught as a result of unprotected sex between two men.

In 2000, the figure was just 12 per cent. Over a fifth were also not aware that HIV could be spread by sex between men and women, compared with 9 per cent in 2000.

manifestations of HIV

manifestations of HIV



HIV infection begins with the injection of the virus directly into the blood stream by the exposure of broken skin or mucous membrane to HIV-contaminated fluids, or by perinatal transmission from an infected mother to an infant.

The first thing that starts developing is a flu-like illness with swollen glands in the neck and armpits. The average period from infection with HIV to the development of AIDS is estimated to be more than eight years.

HIV disease progresses from a variable symptom-free period to the AIDS symptoms stage when the immune system starts to break down and the patient is unable to fight infections and presents with glands in the armpit and neck which remain swollen for more than three months, a simple boil or warts which may spread all over the body, patient may feel tired all the time, have high temperatures, drenching night sweats, lose more than 10 per cent of their body weight and have diarrhoea lasting more than a month.

Infection of a special type of white blood cells in the blood called CD4 lymphocytes and macrophages leads to failing resistance and susceptibility to infections and malignancies characteristic of AIDS.

In addition, direct effects of HIV, particularly on the CNS, can cause encephalitis, HIV encephalopathy and AIDS dementia complex. Eye disorders are common in HIV and occur in approximately 75 per cent of HIV patients during the course of this disease. They include various opportunistic infections (of the retina, cornea and ocular adnexa) and tumours (including the eyelids, conjunctiva and orbital structures).

The most common eye problem of HIV-infected patients is, in fact, visual field defects (can see only half the page), floaters or flashing lights due to abnormalities of the small vessels of the retina called HIV retinopathy which does not progress.

In HIV-infected adults there is dry eye problem which can cause intermittent eye pain, blurred vision that clears with blinking and worsens with extended reading and computer use. In a child infected with HIV often the only symptom is that he or she cries without tears. This condition, called keratoconjunctivitis sicca, is due to the damage to lacrimal gland and is treated with artificial tears.

The HIV-infected patient may complain of eye pain, decreased vision, irritation and difficulty to open eyes in bright light when they have corneal infections due to virus (most commonly herpes), bacteria and fungus (most frequently by candida) which have to be treated with medical therapy.

When a HIV-infected patient complains of diminished vision with the loss of peripheral vision (“looks like I am in a tunnel”) he/she may have retinitis due to Toxoplasma (in patients with CD4 counts of <100cells/microlitre)>

The HIV-infected patient may develop deep purple-red nodules on the eyelid skin or a bright red lesion in the conjunctiva like a subconjunctival haemorrhage, both being a common presentation of Kaposi’s sarcoma. The lesion has to be treated with excision, radiation or medical therapy.

The HIV-infected patient may develop viral warts to nerve palsies of the eye, but most HIV-infected persons can expect to be asymptomatic for three to five years after infection. When T4 cell counts fall below 200 cells/mm3 prophylaxis is advised. Combination pharmacotherapy — highly active antiretroviral therapy (HAART) for HIV-infected individuals — has resulted in a dramatic improvement in function by reducing the rate of newly diagnosed (from 6.1 per cent to1.2 per cent) and relapses (from 36 per cent to 17 per cent) of CMV retinitis and has reduced the rate of progression to AIDS or death by 86 per cent. All HIV-infected patients should have regular ophthalmic care because many illnesses may first manifest in the eye and in some cases the ophthalmologist may be the first to suspect HIV infection or to diagnose AIDS. this is very dangrous

look younger

look younger
Take care your body
your body is your real income


START

“Me and Run! Are you crazy?” That’s what my colleague told me when, a year ago, I asked her if she would sign up for a 7-km run. I now find her hyper charged, after running a half marathon of 21.1km!! Her motivation — she saw some quick stamina gains – being able to run from 6 minutes, to over 30 minutes at a stretch, a month later.

I have lost 9 kg in two months, reduced two inches off my waist to fit back into my jeans, and reduced my cholesterol from 260 to a level of 180, primarily through running. My motivation – doctor’s orders, my favourite jeans, and quick results.

The health benefits of running are mostly known to be related to weight loss but let me give you a longer, yet still partial list which goes further, and you’ll be amazed at what running can do for you.

Improvement of the cardiac muscles, making the arteries a bit more flexible, reducing LDL (bad cholesterol) levels while increasing the HDL (good cholesterol) levels.

Strengthening the skeletal system by enhancing bone strength, promoting bone development via the high impact nature of running on the joints, reducing the chances of osteoarthritis, and reducing the incidence of osteoporosis.

Blood sugar management, helping those with type 2 diabetes, and also keeping those on the verge of diabetes, to manage their risks better.

Reducing the incidence of sinusitis – I had acute sinusitis when I was based in Singapore, started running, and found that with a 20-25 minute run, my sinus cavities would get drained and I would be absolutely fine.

Keeping the common cold and mild fever at bay – I used to always have a lump in my throat followed by a couple of days of fever and a cold, twice a year with a change of season. But that’s unfortunately a thing of the past, thanks to my running regimen. Unfortunately, because I lost one excuse to take a day off during my corporate career.

Running is a great way to de-stress, and even perhaps plan what you need to do during the day. It’s one of those rare “me” times during the day. Even Anil Ambani, who started running only a few years ago, finds this a great way to spend time with himself on what he needs to.

A study among 2400 twins in the UK found that regular vigorous exercise of three-four hours a week, was found to make you younger by nine years. Now who can argue with that? Who doesn’t want to feel and look younger?

Another study done in the UK suggests that people need to run, not walk, for enhanced health benefits. They have even cited the impact of running as a means to lower the risk of breast cancer.

Very often – the lethargics among us would say – “but walking is the best for our health – this is what we have been doing for centuries in India”.

While walking is good exercise, it is not great in isolation, especially for those of us with otherwise sedentary lifestyles. If that was the case, India would not be the global capital of cardiac and diabetic ailments!!

So, let’s accept that a simple thing of putting one foot in front of the other, quickening the pace, and doing it for 30-45 minutes a day, four-five days a week, is good for us.

And the good news is that all of us have run at some point in our lives, and we can again. Fauja Singh ran his first marathon in the UK at the tender age of 89, and continued to do so post-94.

I could barely run a km without getting out of breath and now, at 47, am readying myself for my 23rd full marathon. I know if I, as a non-athlete, could start so late in life, anyone can start running. So, go ahead and start.

But try not to get addicted! And while others may think you’re crazy, you’ll know that you’re not. thats it

low-back pain

Proper treatment of low -back pain

Proper treatment of low -back pain entails finding out the cause. Preventing further agony and discomfort also requires undergoing appropriate treatment and rehabilitation. Inadequate rehabilitation leads to the recurrence of back-pain, resulting in physical limitations. Even slight improvements in day- to-day life — posture, etc — also helps a lot. Using a different chair, supporting the back while sitting can also bring relief. Rehabilitation in the form of physical exercises can improve circulation, lead to stronger muscles and thereby functional ability of the back muscles. Certain do’s and don’ts also help:

DO’S
l Your bed need not necessarily be hard but the mattress should be firm. A soft/sagging bed causes strain on the muscles and ligaments of the back. If possible, a plywood piece as big as the mattress should be placed between the mattress and the bed.
l While sitting, the lower back should touch the backrest of the chair, enabling the spine to remain straight. Using a lumbar roll above the belt line (i.e. in the hollow of the back) facilitates a correct posture.
l During long drives, using a pillow or a rolled-up towel behind the small of the back also relieves strain off the back muscles. stop often and walk around for a few minutes to relieve muscle stiffness.
l While sleeping on the back, it is advisable to place a pillow under the knees or sleep on the side with a pillow placed between the bent knees.
l Wear comfortable low -heeled flat shoes to avoid back pain.
l Obesity during pregnancy makes an individual vulnerable to back pain. In such cases, excessive weight pulls the pelvis forwards, straining the lower back. Ideally, remaining slim and active is the key.
l Individuals afflicted with lower-back pain should continue to exercise all through their lives as they are four times more prone to recurring back pain as compared to others.
l While doing a desk job, standing, stretching and walking at least for a minute or two every half an hour relaxes the ligaments/muscles and joints.
l Ideally, while picking up an object from down below, one should bend the knees keeping the back upright. This transfers the load from the back muscles to the hip and knee.

DON’TS
l Avoid lifting heavy loads like a TV set, a child or a large dog by a quick stooping movement.
l Do not keep a wallet full of currency notes and credit cards in the hip pocket to avoid sciatica pain.
l Individuals suffering from low-back pain should avoid wearing high heels.
l Avoid slouching while sitting to remain free from back-related pain.
l Wrong abdominal and back exercises put an undue load on the low back. Hence exercises which suit the specific problem should be done, and not routine exercises.
l Prolonged bed rest should be avoided as it results in deconditioning and bone mineral loss.
l Avoid prolonged standing to relieve strain on the back. Rest one foot on a low stool to rectify the problem.
l While carrying weights, divide the load into two equal halves, close to the body to avoid straining the back.
l Avoid performing certain activities for a long duration if this causes strain on the joints. Among such activities are gardening, kneeling, squatting, etc.

so take care about your back donot do risky work

brushing makes teeth healthy


Daily brushing makes teeth healthy


“A tooth in socket is worth like as diamond in pocket”

In this diagramme see all parts

In fact, a healthy tooth in the mouth is worth even more than a diamond: a diamond can be bought with money but a tooth, once lost, can never be got again. There is nothing like a natural tooth; this realisation in fact comes only when one starts losing them. A clean neat tooth will stay healthy in the mouth, whereas a dirty tooth will develop dental cavities and gum (periodontal) disease, leading ultimately to its loss. The most important measure to keep teeth healthy is to clean them every day; a tooth brush, dental floss and inter-dental brush are required.

First of all, why do we brush? The main concept behind brushing is to reduce the number of bacteria (micro-organisms) in the mouth. Are bacteria really present in our mouth? The answer is “yes”. Bacteria stick on the teeth in large numbers and their collection on the teeth is called dental plaque. Using a colouring dye, the dental plaque on the teeth can be seen with the naked eye.

If the number of bacteria is less in the mouth, most of these would be oxygen loving bacteria (i.e. aerobic), which are not harmful. However, as they multiply and the total number of bacteria increases, they pile on one another. There is resultant depletion of oxygen and not enough for all. With the result, facultative and anaerobic organisms — the bacteria that can live and multiply in limited or in the absence of oxygen — take birth. These bacteria are harmful for the teeth and gums and produce cavities and gum/periodontal disease.

Brushing reduces the population of bacteria to low levels and then the environment in the mouth and around teeth remains aerobic and anaerobic bacteria do not get favourable conditions to arise and grow. Half-hearted and insufficient brushing does not make sense as the bacteria will get dislodged from one surface and deposited at another surface. So, for that reason even repeated brushing, five to six times or even more, cannot keep the bacterial population low.

In the normal brushing routine, if one is using tooth paste, one cannot brush for more than one or two minutes as the mouth becomes filled with foam and one gets a feeling that one has brushed thoroughly well. The minimum time required for brushing is five minutes: dry your brush first without tooth paste and as the mouth becomes filled with spit, it can be spat out; this is continued. This way the bacteria are dislodged slowly and thrown out of the mouth along with each spit.

After this, apply tooth paste and brush again for 20 to 40 seconds. One can also use the toothpaste twice to get a good effect. It is like greasy hands get cleaner after second scrub with soap.

A question that is often asked is: would over-brushing lead to wearing out of enamel? The answer is “no”. Enamel is the hardest substance in the human body with a mineral content of 96 per cent, and brushing will not erode it. The recommendation is to use a soft brush and repeated movements. Just remember to brush all the sides of teeth — outer that face the cheeks and lips and inner facing the tongue.

The time of brushing is very important, after dinner and breakfast are the best times. Of these two timings, at least once a day thorough brushing of a five-minute duration should be done, and the ideal time for this is after dinner.

Thorough brushing at night time is important because the mouth remains closed at night during sleep, the salivary secretions lessen and the mouth acts as an ideal incubator for multiplication of bacteria. So, if their number is reduced to the minimum at bed time before sleep, the bacterial counts in the mouth in the morning will not be large enough to cause dental disease. If one has skipped thorough brushing at night, it may be performed any time of the day. It also helps to keep the mouth fresh.

Then what are you thinking , don't think do brush daily


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