Take Your Vitamin E Supplement

Recent research concludes that antioxidants such as vitamin E may indeed be the best protection against free radicals that contribute to diseases such as cancer and even arthritis. Exact RDA’s are still in controversy but it’s safe to take 400 International Units daily.

Measure Progress

An extremely significant part of your fitness program is being able to measure your progress. Body fat testing is not painful, nor is it expensive. You can get it done at most any gym or any fitness center. Simply ask if they have an expert who can measure body composition. It’s also a good idea to take before and after photos and post them somewhere you’ll see them every day.

R.I.C.E For Injuries

If you suffer from a sports related injury, use R.I.C.E. which stands for Rest, Ice, Compression, & Elevation.

Rest - Take a break from exercise or any type of movement that may stress the injured area. A minor injury should be rested for one or two days, while more severe injuries may need longer.

Ice - Ice the affected area. Icing reduces pain, limits swelling and bleeding, and encourages rapid healing. Wrap ice in a towel to avoid direct contact with the skin.

Compress - Compress the injury with a stretch bandage. Make sure not to wrap it too tight, just enough to support the injured area comfortably.

Elevate - Elevate the limb. If possible, try to keep the injured part above the level of the heart. At the very least, try to keep it higher than the hips. This helps limit swelling and also prevents movement of the area that is injured.

Optimize Your Heart Rate

Depending on your age, level of conditioning, and your fitness goals, you should train in a particular heart-rate zone. Beginners should try to elevate their heart rate to 50-60% of their maximum while intermediates and advanced should shoot for 70-85% of their maximum. The higher your heart rate, the more calories you will burn and the more fit you can become. To figure your maximum heart rate, simply subtract your age from 220. For example, if you’re 30 years old, you would have a maximum heart rate of 190. To work at 70% of your maximum heart rate, you would shoot for a heart rate of approximately 133 beats per minute (0.7 x 190).

Climbing Stairs

To add strength to leg muscles and get a cardiovascular workout at the same time, try climbing plain old stairs. This can be done at home, in your office, apartment building, or on stair-climbing machines in the gym. Climbing two steps at a time is good for building the quadriceps (thigh muscles) and the gluteus (butt). Going down steps builds strength in the quadriceps and to a lesser extent, the hamstrings.

Eat Your Beans

Nutrient compounds called ‘flavonoids’ have been found to be effective antioxidants that help protect against heart disease and cancer. These flavonoids are found in the coating of such beans as navy, pintos, kidney, great northern and black beans.

For a Total Workout, Include Body, Mind and Spirit

According to top trainers and fitness experts the best workout is one that includes the mind and spirit as well as the body. Consider some of the alternatives to your regular weight and cardio training. For the change of pace, try yoga, Pilates or tai chi, all of which engage your mind, body and spirit. Include these alternatives mind/body disciplines on a regular basis. Add them to your workout regime and just feel the difference.

Careful with that Alcohol

Alcohol add hundreds of calories to your daily intake, which makes the difference between weight loss, maintaining your current weight, or gaining weight. A single glass of beer or wine may contain at least 100 calories. Thus, having a few drinks 3-4 nights a week could be adding 1,000 unforeseen calories to your diet. Alcohol may also act as an appetite stimulant, and hence lead you to eat or crave foods that are not within your weight-loss plan. Hence, if you are dieting or are simply having trouble getting rid of that last little bit of fat, keep your alcohol intake to minimum.

Fight Cancer with Tea

The American Institute for Cancer Research (AICR) conducted a research study that turned up some surprising results. Tea contains antioxidants which neutralize “free radicals” that are thought to cause cancer.

Soy Can Help Prevent Cancer

Recent studies have shown that eating soy products has helped protect Asian women against certain types of cancer. Scientists at the Cancer Research Center of Hawaii and Vanderbilt University in Nashville, Tennessee conducted a study of 120 Asian women. Results produced more evidence that a long-term diet rich in soy can be linked to a reduced risk of breast cancer.
The soybean is used in foods and beverages, including tofu, soymilk, miso, soy coffee, butter, veggie burgers, crackers, cookies and flour. Low in cholesterol and high in isoflavones, thus the benefits of the soybean are many.

Aromatherapy better known as flower therapy or Pushpa Ayerveda, is gaining momentum especially among health conscious people. Flowers, very delicate and rich in fragrance,have huge potential and immense importance on account of their aroma.The aromatherapy gives relief in stress, headaches, migraines, allergies, neck pains, shoulder pains, menstrual problems, anxiety, nausea, isomeric, chromic conditions, back strains, menopausal imbalance, gastro intestinal problems, fatigue/ tiredness etc.

Aromatherapy is an art and science of using essential oils from flowers and plant parts for health and well bieng. Essential oils have been used in healing since ancient times. They are obtained from various plant parts like- petal(rose), leaves(eucalyptus), roots of grasses(vetiver), heartwood (sandal wood) and resin(frankincense).

Through aromatherpy we can improve our emotional and physical health. The essential oils if applied on our skin act as an anti- bacterial, anti- viral and anti-fungal.The aroma affects our emotional senses because the olfactory nerves pass directly from our nose to the limbic system, the emotional center of the brain. To enjoy the smell of essential oils it is very essential since this gives us emotional balance.

The practice of true aromatherapy consists of inhalation and application of essential oils, volatile essences of plants, obtained through steam distillation, from various parts of certain plants. The tools of holistic aromatherapists are both essential oils and hydrosols. The aromatherapists also use carrier oil- fixed oils freshly cold- pressed from fruits, nuts or seeds- in which essential oils are diluted before applying to the skin.

Flower waters, also known as hydrosols, hydroflorates or distillates are products from direct steam distillation of whole plants. Unlike their “essential oil added to water” counterparts, true steam distilled hydrosols contain all the beneficial components that whole plant matreials have to offer, and are more true to their scent. They are wonderful and inexpensive as a facial splash, as a deodorant, and freshner for skin application, during massage, as in your body care recipes, and most may be used in culinary creations. They are moisturizing, fragrant, cooling and contain poroperties as essential oils in much less concentration, which makes them lovely alternative to those with sensitiveness.

A no. of hydrosols are used and marked for their beneficial effects. They are basil hydrosols ( for spraying halls, kitchens, refrigerators etc) ; calendulla hydrsol (refreshing , soothing, sweet with mild floral activity) is a perfect facial toner, may be used to bathwater; chamomile hydrosol (known for its ability to calm and ease the anxiousness et); celery sage hydrosol (cosmetics and body care formulations) ; cucumber hydrosol (refreshing cooling, crisp aroma) ; lavender hydrosol(relaxing and balancing) ; lemon balm hydrosol(calming effects on mental stress and fatigue) ; rose geranium hydrosol (cosmetic uses); orange flower hydrosols( various uses); sandalwood hydrosol (body perfume and aphordisiac); yarrow hyrdosol(beneficial in menestrual cycle) etc.

In massage, aromatherapy helps relax our muscles and encourage our mind to take a break from its usual frenetic activity. The massage oil extends massage into a therapy which gives profound effect on mind affecting emotional and physical behavioral of the people having learning difficulties. The massage with essential oils reduces stress level in certain type of patients.

A lady with pregnancy induced hypertension gets relief with lower blood pressure if she is asked to a massage her feet with a cream added with three drops each of Canarage odorate and Lavenderanqustifolis.

Aromatherpy also helps in postnal scars relieving problems like caesarean section wounds, emotional imbalance, fatigue and hemorrhage. A large number of essential oils are stress reducing and they can be used on a paper tissue, in the bath and in a vaporizer.

Cleanser for dry skin:

To a tablespoon of cold milk add 2 drops of any vegetables oil (olive, or til or sunflower oil). Mix well. Dip cotton wool in it and use it to wipe the skin. You can make this in a larger quantity for 2 or 3 days, but keep it in he refrigerator.

Honey:

Mix honey with one teaspoon orange juice and apply on the face to make it soft and smooth. wash off after 20 minutes. Honey suits all skin types. For oily and acne prone skin, mix one teaspoon curd and a little turmeric.

Cabbage & Carrot:

cabbage is rich in vitamins and minerals. Boil cabbage in enough water.Cool the liquid and use it to wash the face. Cabbage is rich in minerals and is good for all skin types. Then grate carrots and apply on the face for 15 to 20 minutes. Wash off with plain water. Carrot is rich in Vitamin A and good for winter skin problems.

For Dry Skin:

Mix half teaspoon honey, one teaspoon rose water and one teaspoon dried milk powder. Mix into a paste and apply on the face. Remove after 20 minutes with water. Applying mayonnaise or egg yolk on the skin also helps to relieve dryness.

Body Massage:

Hands:

For hands and nails, mix almond oil, honey in equal parts and massage into the nails and cuticles. Leave on for 15 minutes and wipe off with a moist towel. Mix together 3 tablespoons of rose water with one tablespoon of glycerin. Apply on hands and feet and leave for half an hour. Wash off with plain water.

Hair Care:

Heat pure coconut, til or olive oil and apply on the scalp and hair. Then dip a towel in hot water, squeeze out the water and wrap the towel around the head, like a turban. Keep it on for 5 minutes. Repeat the hot towel wrap 3 or 4 times. This helps the hair ans scalp absorb the oil better.

To add shine and softness to dry, dull hair, take a cup of honey, half cup of olive oil and two tablespoons of lemon juice. Stir very well and keep it overnight. Then store in jar. Massage a little of this mixture into your hair before your shampoo. Use the hot towel wrap method for better penetration. Shampoo hair after an hour.

For dry and damaged hair, use Castor oil. Add one teaspoons Castor oil to two tablespoons pure olive oil or coconut oil. Massage it into the scalp and hair. Comb the hair to make sure it has been properly distributed. Follow the hot towel wrap procedure 3 or 4 times.

Applying mayonnaise on the hair helps to nourish and soften it. It can be applied half an hour before washing hair. Or, beat two egg yolks ion one-fourth cup warm water. Massage it into the scalp. Rinse out thoroughly after half an hour.

Pneumonia is a serious infection and inflammation of the lungs. We may have cough, run a fever, and also have a hard time breathing. For most people, pneumonia can be treated at home. It often gets cleared in 2 - 3 weeks. But older adults, babies, and people suffering from other diseases as well can become very ill. They may be needed to go to the hospital. During pneumonia, the air sacs in the lungs fill up with pus and other liquid. Oxygen has a great trouble in reaching the blood. If there is too little oxygen in blood, the body cells can not work properly because of this reason and spreading infection throughout the body pneumonia can cause serious death.
Till 1936, pneumonia was supposed the no.1 cause of death in the U.S. Since then, the use of antibiotics brought it under control. In 2004, pneumonia and influenza combined ranked as the 8th leading cause of death. Every year, more than 60,000 Americans die of pneumonia. A recent, joint UNICEF-WHO report has drawn attention to the threat of pneumonia. Pneumonia kills billions of people, particularly children, ever year. It kills more children than any other disease - more than AIDS, malaria and measles combined. Pneumonia causes almost 1 in 5 out of the under-five deaths worldwide and the death of more than 2 million children each year. The stated report says that 15 countries account for 3 quarters of childhood pneumonia cases world wide, in India, the number of cases is the highest.
Pneumonia is just a general term that refers to an infection of the lungs, which can be caused by a variety of microorganisms, including viruses, bacteria, fungi, and parasites.
Pneumonia normally starts when we breathe the germs into your lungs. You might be more likely to get the disease after having a cold or the flu. These sicknesses make it hard for your lungs to fight infection, and so it is easier to get pneumonia. Having a long-term, or chronic, disease like asthma, heart disease, cancer, or diabetes also makes you more expected to get pneumonia.
Pneumonia often begins after an upper respiratory tract infection (an infection of the nose and throat). As this happens, symptoms of pneumonia begin after 2 or 3 days of a cold or sore throat.
Symptoms of pneumonia vary, depending on the age of the person and the cause of the pneumonia. Some common symptoms include:

cough
chills
unusually rapid breathing
fever
breathing with grunting sounds
vomiting
abdominal pain
decreased activity
chest pain
loss of appetite (in older children) or poor feeding (in infants)
in extreme cases, bluish or gray color of the lips and fingernails

There are many forms of pneumonia ranging in seriousness from mild to life-threatening.
Pneumonia is not a single disease. It can have over 30 different causes. There are 5 main causes of pneumonia:
1. Bacteria
2. Viruses
3. Mycoplasmas
4. Other infectious agents, such as fungi - including pneumocystis
5. Various chemicals

Bacterial pneumonia can attack anybody from infants through the elderly.Pneumonia bacteria are present in some healthy throats. When body defences are weakened in some way, malnutrition, by illness, old age, general debility or impaired immunity, the bacteria can breed and cause serious damage. Signs and symptoms which are likely to come on suddenly, include shaking chills, a high fever, sweating, shortness of breath, chest pain, and a cough that produces thick, greenish or yellow phlegm.

Half of all pneumonias are believed to be caused by viruses. Increasingly viruses are being identified as the cause of respiratory infection, and although most attack the upper respiratory tract, some produce pneumonia, especially in children. Infection with the influenza virus may be severe and occasionally fatal. It usually starts with a dry cough, fever,  headache, muscle pain & fatigue.

Mycoplasma pneumonia was once believed to be caused by one or more undetected viruses and was called “primary atypical pneumonia.”
Identified during Second World War, mycoplasmas are the smallest independent agents of disease in humankind, uncategorized as to whether bacteria or viruses, but having features of both. They mostly cause a mild and widespread pneumonia. They affect all age groups, occurring most frequently in older children and young adults.This type of pneumonia is often called walking pneumonia because the person in this case may not be sick enough to stay in bed or to seek medical care and may never even know that he/she had pneumonia.

Pneumocystis carinii pneumonia (PCP) is caused by an organism thought to be a fungus. PCP may be the first sign of illness in many persons with AIDS. PCP can be successfully treated in many cases. It may get back a few months later, but treatment can help to prevent or delay its return.
Other less usual pneumonias may be quite a serious and are occurring most often. Varied special pneumonias are caused by the inhalation of food, liquid, gases or dust, and by fungi. Foreign bodies or a bronchial blockage such as a tumor may promote the occurrence of pneumonia.The signs and symptoms of Pneumocystis carinii pneumonia include a cough that does not go away and also the fever  accompanying the  shortness of breath.

Pneumonia can make you feel very sick. But after you take antibiotics, you should start to feel much better.Call the doctor immediately. Even with the many effective antibiotics, early diagnosis and treatment are important.There are things you can do to feel better during the treatment. Also get plenty of rest and sleep, and drink lots of liquids. Do not smoke.Proper rest and a diet rich in fruits, vegetables and whole grains along with moderate exercise can help keep your immune system secure and strong .If you have pneumonia, try to stay away from anyone with a compromised immune system. If you are older than 65 or you have a heart or lung problem, you may want to get a pneumonia vaccine. It may not keep you from getting pneumonia.You can also lower your chances of getting pneumonia by staying away from people who have the flu, colds, measles, or chickenpox. You may also get pneumonia after you have one of these illnesses.

Wrist Strain Injury occurs due to repetition of a physical movement such as typing, gardening, weight training or any other activity that involves repetitive action of wrist. The rise of computer use, sitting in wrong posture (that leads to pressure on wrist) or typing at high speed can increase the chances of suffering a wrist injury.

Repetitive tasks often place inordinate strain on muscles & nerves in the hand and wrist and induce a musculoskeletal disorder, tendinitis, ganglion cysts, and tenosynovitis. These are all serious hand and wrist troubles that are turning up in striking numbers amidst workers in all industries.

Least discussed activity that results in wrist injury is Masturbation. One needs to be cautious with this activity and should go at slow pace and not over do the things. Change hands and find different styles. As advised by someone, best would be to find someone to accommodate you.

Treatment:

1. Find out the activity that could have caused the injury and stop that activity completely at least for few weeks.

2. Use Pain killers and Anti Inflamation tablets/drugs.

3. Use wrist braces for 3 - 6 months.