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Showing posts from July, 2019

STRESS MANAGEMENT

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Healthy ways to deal with stress..!! Take a common clues to stress Headaches, indigestion, sleeplessness &s palms seriously. Learn to manage stress using these techniques: Change the factors you can  You may not be able to walk away from a stressfull job or Home situation, but you can develop new responses to Defuse  anger OR conflict. You can also learn to manage ur time better with stress-lowering techniques from the delegating Ho usehold responsibilities to just saying no. Exercise regularly:   The natural decrease in adrenaline production after exercise  may counteract the stress response. People who are physically fit handle the stress better. Relax:  Learning the techniques such as guided imagery, Meditation,  muscle relaxation & relaxed breathing can help you relax. Your Goal is to lower your Heart Rate & blood pressure while  reducing muscle tension. You can also focus on hobbies Or  activities you find calming, such as reading, listening to music, playing with

Do’s and don’ts for avoiding infections

Follow these tips to help lower your risk of infections: • Do practice good hygiene  Wash ur hands before handling food, after using the bath room & after handling pets.  Wash ur hands often when  you have a cold. • Don’t share eating Or drinking utensils   That’s a one way to spread infections. • Do cook certain foods Thoroughly especially  ham_burger to kill  /Bacteria. Don’t eat raw or undercooked meat or poultry, raw seafood o  raw eggs. Don’t drink or cook with unpasteurized milk.  • Don’t drink water that’s likely contaminated  That includes, for example, water from streams or lakes near  campsites or hiking trails. • Don’t put your fingers in your mouth or eyes  Doing so transmits germs. • Do avoid contact with ticks and rodents  Stay away from these & other disease carriers. • Do keep up to date with vaccinations  They can protect you from life-threatening infectious diseases. • Do recognize signs of generalized infections  Signs & symptoms i

Choosing disease-fighting foods

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Research indicates that eating of certain foods can help lower  your risk of several diseases. ● Eat at least four servings of vegetables every day Vegetables are loaded with vitamins & minerals, contain fiber,have no cholesterol, & are low in fat and calories.  ●They are  agreat source of phytochemicals, substances that appear to help reduce the risk of chronic diseases such as heart disease, cancer & diabetes. Eat a variety food to get all the health benefits. ●Eat at least three servings of fruits everyday  Fruits are filled with vitamins, minerals, antioxidants & fiber.  ●Except for few, such as avocado & Coconut, they’re virtually free of fat. Fruits are a major source of flavonoids, substances that may help lower the risk of cardiovascular disease & Cancer. Choose a variety of fruits to get the most health benefits. ●Eat food high in omega-3sEating at least two servings about 3 ounces each a week of fish that are rich in [omega-3 fatty acids} such as

Controlling painful leg cramps

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Controlling painful leg cramps   Several factors, including dehydration, use of diuretics or   overuse of your muscles, can trigger leg cramps. They usually occur during rest or sleep. Your doctor may prescribe quinine or a muscle relaxant if you have frequent leg cramps. To prevent leg cramps: Stretch daily :  At least three times a day, including before bedtime, stretch your calves and feet. Stand two to three feet from a wall,placing your hands on the wall. Keep your heels on the floor.Lean toward the wall and bend one knee. Hold for 15 to 30seconds. Straighten your leg. Repeat with the other knee. Stretch each leg at least three times. Drink :  Drink plenty of liquids daily Fluids help your muscles contract and relax. To relieve leg cramps :  Stretch and massage Straighten your leg and point your toes upward while you gently rub the cramp to help the muscle relax. Stand up :  For a calf cramp, put your weight on the cramped leg and slightly bend your knee. For a thigh cram

Treating back pain at home

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Treating back pain at home Back pain usually resolves within two to three weeks by taking the simple self-care measures noted below. But contact your doctor immediately if your back pain is the result of a fall or blow to your back, it causes weakness or numbness inbone or both legs, or it causes new bladder or bowel problems. • Apply cold, then heat Apply ice four times a day — but no longer than 20 minutes at a time. Put ice in a plastic bag, then wrap the bag in a cloth or towel to keep a thin barrier between it and your skin. After acute pain subsides, usually within the first two days, try a heating pad (low setting), heat lamp, warm compress or take a warm bath. Limit each heat application to 20 minutes. To avoid burns, don’t fall asleep while using a heat source.Consider setting a timer to turn off the heat source or to awaken you if you do happen to fall asleep. • Use over-the-counter medications if needed Acetaminophen may help control pain. Nonsteroidal antinflammatory d

Do’s and don’ts for diarrhea

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Do’s and don’ts for diarrhea Diarrhea ordinarily clears up on its own. For a mild case of   diarrhea, here’s how to manage your discomfort at home •Drink certain liquids Try broth diluted fruit juices (except prune juice) and beverages containingelectrolytes, such as Gatorade. Drinks thath have electrolytes help replace the fluids and body chemicals lost during diarrhea. • Drink enough liquids Drink enough liquids daily so that you urinate about every four hours. If you have diarrhea and your urine is dark, you may be getting dehydrated. This is a clue to drink more fluids. • Eat low-fiber foods   (only when you have diarrhea) As your symptoms improve or your stools become formed, start to eat low-fiber foods, such as soda crackers, toast (whitebread), eggs, rice or chicken. Don’t consume greasy or fatty foods, milk, or highly seasoned foods for a few days. • Avoid medications Short-term diarrhea doesn’t require antibiotics. And for most cases, you don’t need an over-the-cou

Preventing constipation

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To help prevent constipation: ●Don’t skip meals Balanced, regularly scheduled meals promote regular bowel function. ●Eat high-fiber foods Emphasize fresh fruits, vegetables and whole grains at every meal. Increase fiber even more by adding 2 to 3 tablespoons of wheat bran to cereals, casseroles and baked goods. ●Drink plenty of fluids Drink eight or more 8-ounce glasses of liquid daily in the form of water, juice, milk, tea or soup. ●Increase your physical activity Try to get at least 30 minutes of exercise such as walking,   biking or swimming on most days of the week. ●Answer the urge When you feel the urge to go, don’t delay. Holding a bowel movement can foster constipation. ●Be flexible about ‘normal regularity’ Don’t fret if you’re not a once-a-day person. Some people have bowel movements several times daily, while others have them only three times a week. ●Ask your doctor about fiber supplements If you’re having difficulty getting enough fiber in your diet, your doctor

Avoiding heartburn

Heartburn results from a backup of acid-containing stomach contents into your esophagus. Here are tips for prevention: • Eat smaller meals Too much food expands your stomach and puts pressure on a band of muscle (the lower esophageal sphincter) that helps keep food and acid from backing up into your esophagus. • Avoid alcohol, fatty foods, chocolate, spearmint and peppermint These foods can relax your lower esophageal sphincter and promote upward flow of stomach contents. • Consider using an antacid or H-2 blocker Antacids such as Maalox, Mylanta, Tums and others help neutralize stomach acids temporarily. Over-the-counter histamine(H-2) blockers such as Pepcid AC, Tagamet HB, Zantac 75 and others reduce stomach acid production, which may relieve or prevent symptoms when taken before a meal. But overuse of antacids or H-2 blockers can cause side effects. • Don’t eat before sleeping Wait two to three hours after eating before lying down. This allows enough time for increased st

Exercising for a healthy heart

If you exercise regularly, you may lower your risk of a heart attack and stroke. If you’re middle-aged or older and haven’t been exercising regularly or have a chronic health problem.  Work with your doctor to develop an exercise program. To condition your heart safely: • Start at a comfortable level of exertion Try walking five to 10 minutes over a short distance indoors. Increase five minutes a session, as tolerated. • Schedule regular exercise Aim for 30 to 60 minutes a day of low- to moderate-intensity physical activity. • Include variety Combine three types of exercise — stretching (flexibility),endurance (aerobic) and strengthening (weight training) and three levels of intensity — warm-up, workout level and cool-down  in each exercise session. • Cross-train to reduce your risk of injury Alternate among exercises that emphasize different parts of the body, such as swimming, bicycling and walking. • Don’t overdo it Start slowly and build up gradually, allowing time

Reducing your risk of stroke and heart attack

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One of the best ways to protect yourself against a stroke or heart attack is by not smoking. Here are other ways. Maintain a healthy weight Being overweight increases your risk of high blood pressure, high cholesterol levels, cardiovascular disease and diabetes  risk factors for a stroke and heart attack. So eat a nutritious diet and aim for 30 to 60 minutes of physical activity on most days. • Limit fats and cholesterol Limit meat to a total of 6 ounces daily. Choose fat-free or low-fat dairy products. Limit saturated fats and avoid trans fats. Instead of solid fats (butter, margarine, shortening), use monounsaturated oils (canola, olive and peanut) and polyunsaturated oils (corn, safflower, sesame, sunflower and soy). • Eat fish that have omega-3sEat fish that have omega-3 fatty acids, such as salmon and trout. (See “Eat foods high in omega-3s. • Eat plenty of fruits and vegetables Produce contains nutrients such as potassium, folate and antioxidants that may protect against

Five Health and Nutrition Tips That Are Actually Evidence-Based

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Five Health and Nutrition Tips That Are Actually Evidence-Based 1. Don’t drink sugar calories Sugar drinks are among the Most fattening items you can put into your Body. This is because ur brain doesn’t measure calories from the Liquid sugar  same way it does for solid foods . Therefore, when you drink Soda, you end up with eating more total calories Sugary drinks are strongly associated with obesity, type2 diabetes, heart disease, & many other health problems Keep in mind that some fruits and juices may be almost as bad as soda in this regard, as they sometimes contain just as more sugar. Their small amounts of antioxidants do not negate sugar’s harmful effects . 2. Eat nuts Despite being high in fat nuts are incredibly nutritious & healthly. They’re loaded with magnesium, & vitamin E, fiber, & various other nutrients Studies demonstrate that nuts can help you lose your weight & may help fight type 2 diabetes & heart disease I