Exercise has been defined as a rhythmical activity for the purpose of improving fitness or health.
What are the different types of exercise? :-
Physical activity includes all forms of activity (occupational, recreational, or sports-related) performed without the specific purpose offitness or health.
(1)Aerobic (e.g. walking, swimming)
(2)Anaerobic (e.g. sprinting)
(3)Isometric (e.g. lifting weights)
Resistance Training involves providing some form of resistance to the contracting muscles to stimulate the body for increased strength.Equipment used for resistance training takes multiple forms, including hand weights, pulleys, hydraulic, elastic, rubber, fiberglass, and magnetic equipment.
Strength or resistance training is very important to improve ones functionality and reduce the risk of injury.As people age, the lean tissue (i.e. muscle) declines more from lack of use than from aging itself.Performing some type of resistance training on a regular basis is essential.
Safety Since the demand on the heart is generally less while strength training than when walking at a moderate pace, resistance training is regarded as safe for patients with heart conditions. It is advisable never to strain or hold breath in an attempt to lift something.Straining can adversely affect blood flow to the heart.
What are the goals of exercise?
The goals of exercise are to :-
(1)Improve oxygen delivery and metabolic processes
(2)Build strength and endurance
(3)Decrease body fat
(4)Improve movement in joints and muscles
(5)Improve sense of well-being.
(6)Slows down aging process.
Warm-Up and Cool-Down Period. Warming up and cooling down are important parts of any exercise routine. They aid the body in making the transition from rest to activity and back again and can help prevent soreness or injury, especially in older people.
(1) Warm-up exercises should be practiced for five to 10 minutes at the beginning of an exercise session. Older people need a longer period to warm up their muscles. Low-level aerobic exercise, such as walking briskly, swinging the arms, or jogging in place are the best.
(2) To cool down,one should walk slowly until the heart rate is 10 to 15 beats above resting rate. Stopping too suddenly can sharply reduce blood pressure.This is a danger for older people, and may also cause muscle cramping.Breathe deeply during the cool off phase.
(3) Stretching is appropriate for the cooling down period, but not for warming up because it can injure cold muscles. Particular exercises may require stretching specific muscles. For example, a jogger or biker might emphasise stretching the hamstrings, calves, groin, and quadriceps, while swimmers would focus on the groin, shoulders, and back. Stretching is best done when joints are lose and flexible that is in the afternoons or evenings.
It is a holistic treatment of caring for the body with pleasant smelling botanical oils such as rose, lemon, lavender and peppermint.The essential oils are added to the bath or massaged into the skin, inhaled directly or diffused to scent an entire room.
Body, face and/or scalp massage treatments that induce relaxation and improve the circulation through the use of aromatic essential oils derived from plants, trees and flowers.
The use of essential oils from aromatic plants to restore and enhance health and beauty. Essential oils used for therapeutic purposes.
Aromatherapy is used for the relief of pain, care for the skin, alleviate tension and fatigue and invigorate the entire body.
Essential oils can affect the mood, alleviate fatigue, reduce anxiety and promote relaxation.
Benefits of Aroma:-
Aromatherapy can treat the symptoms of diseases and conditions including migraines, depression, anxiety, irritable bowel syndrome, and muscle spasms.
(1)Heal wounds
(2)Improve skin tone
(3)Regulate hormones
(4)Relieve menstrual cramps
(5)Stimulate the immune system
(6)Decrease sinus & lung congestion
(7)Relieve tension headaches
(8)Energize
(9)Relax muscles
(10) Reduce inflammatio
(11) Improve sleep
(12) Kill fungal & bacterial infections
(13) Aid digestion
(14) Aid blood circulation
(15) Purification of Environment
(16) Spiritual Guidance
(17) Works with emotions
(18) Relaxation and stress relief.
(19) Mood enhancement, balance and well being
(20) Relief of minor discomforts
(21) Boosting the immune, respiratory and circulatory systems
(22) Aromatherepy is also Beneficial Essential Oils for Hair Loss.
(23) Essential oils are very effective in the treatment of stress and in the encouragement of relaxation.
(24) Scents of vanilla, orange blossom, rose, chamomile and lavender (and other floral fragrances) have a noticeable calming effect on the way you feel.
(25) Scents of lavender, sandalwood and nutmeg help you shrug off the ill-effects of stress.
(26) Aromatherapy has a broad range of application in immune system support because virtually every essential oil in therapeutic use is active against one or more bacteria, and almost all of them stimulate production of white blood cells.
It has been found that people who use essential oils regularly have a high level of resistance to illness. They catch fewer colds and other diseases and recover quickly if they do.
(27) Soothing aromatherapybaths and massages can help to easy muscle and joint pain.
(28) Choose one or more of the following essential oils to add to bath water or massage oil:basil, black pepper, elemi, eucalyptus, myrrh, peppermint, and pine.
(29) Add juniper oil or rosemary oil to bath water. Take a half-hour bath, then rest in bed for an hour to ease pain and calm the system.
The average person gets two or three colds every year.And while a cold won’t kill you, it suppresses the immune system enough so that more serious problems can ensue.
Colds are passed on in two ways; by inhaling the cold virus from someone who has it, or by touching respiratory secretions (sneeze stuff for example) through hand to hand contact or a surface like a doorknob, and then touching your eyes, nose or mouth.
Flu can affect 20 to 50 percent of the population each year. It's very contagious and is mostly spread by direct person-to-person contact.
A flu virus can linger in the air for three hours and in close quarters, like classrooms or work spaces, transmission is high.Here are some health care tips to help you through the worst of it.
1. At the very first hint of a cold or flu, take action! :-
Suck on a zinc lozenge until it melts away. Then suck another every two waking hours. Or use a zinc-based oral spray such as Thera Zinc Spray from Quantum Health.
Take the herb astragalus twice a day until you are better. A 250 mg dose is suggested. Also, Echinacea will help reduce the duration of a cold.
If it’s the flu, the herb elderberry has been shown to help reduce the duration and severity of flu.
Don’t forget the chicken soup.
2. Wash your hands often. :-
This is the most common recommendation for good reason. It’s true. The Navy did a study on 40,000 people and found that they cut their likely hood of getting a chest cold by 45%. Clean under your finger nails, too. Lots of germs get stuck there.
3. Wash your hands twice. :-
Some say antibacterial soap makes all the difference. But researchers at Columbia University found that two hand washings in a row were better.
4. Take a zinc lozenge every day. :-
A study of over 300 high school students found that one zinc lozenge a day prevented colds in over 60%. Amazing for an environment notorious for germ swapping.
5. Eat a container of yogurt or take a probiotic every day :-
One study from the University of California-Davis showed that people doing this had 25 percent fewer colds.
6. Public restroom germ prevention :-
Public bathrooms have lots of germs. If you worried, use a paper towel to touch the faucet and another to open the door on the way out. Even the Center for Disease Control agrees.
7.Rub your eyes with a knuckle:-
Eyes are an entry point for germs and you’re less likely to have virus germs on your knuckles than your fingers. Guess what? Most people rub their eyes or nose around 30 times a day.
8. Microwave your toothbrush :-
Put it in for 10 seconds and you’ll kill germs that can cause colds and more. Also replace it every month when you change the page on your calendar and after you've had a cold.
9. Pressuring yourself at work doesn’t help :-
A study of 200 people at work over three months showed that those who lacked confidence or blamed themselves when things went wrong were more likely to start sneezing. Stress lowers your immune response.
10. Let a bit of air in during the winter :-
Fresh air chases out germs. But don’t freeze!
11. Keep your house cooler by 5 degrees :-
Keeping your home too hot dries the air making breeding easier for cold viruses. It also dries out your mucous membranes which in turn makes it easier for those viruses to grow inside your nose. A humidifier helps, too. Plus, you’ll save energy.
12. Take a weekly sauna :-
People who sauna have half the number of colds. Researchers believe that the hot air kills viruses. If you can’t sauna, you can inhale hot air from a blow-dryer but make sure you set it on warm, not hot and that you hold it about 18 inches or more from your face and breathe in through the nose. Give it a good 15 minutes.
13. Meditate :-
Or if you don’t like that the idea of meditating, sit quietly and focus on one word.Choose a word that comforts you. Again, reducing stress builds immune strength.Stressed people get two times as many colds.
14. Wipe your nose :-
don't blow. Sneeze into your arm, not your hands.
When you blow, the germs go out but also shoot back in.If you have to, blow softly.Sneezing into your arm puts the germs in a place where you won’t spread them around.
15. Forget about antibiotics :-
Antibiotics are only effective against bacteria, not the viruses that cause colds or flu. As a matter of fact, taking antibiotics during a cold or flu can lower your immune defense and make the problem worse or last longer.
Cholesterol is a fatty substance which is an important part of the outer lining(membrane) of cells in the body of animals.
Cholesterol is also found in the blood circulation of humans.
The Cholesterol in a person's blood originates from two major sources; dietary intake and liver production.
Dietary cholesterol comes mainly from meat, poultry, fish, and dairy products.
Organ meats,such as liver, are especially high in cholesterol content,while foods of plant origin contain no cholesterol.
After a meal, cholesterol is absorbed by the intestines into the blood circulation and is then packaged inside a protein coat. This cholesterol-protein coat complex is called a chylomicron.
There are two type of Cholesterol.
(1) HDL Cholesterol
(2) LDL Cholesterol
HDL cholesterol is called the "good cholesterol" because HDL cholesterol particles prevent atherosclerosis by extracting cholesterol from the artery walls and disposing of them through the liver.
LDL cholesterol is called "bad" cholesterol, because elevated levels of LDL cholesterol are associated with an increased risk of coronary heart disease.LDL lipoprotein deposits cholesterol on the artery walls, causing the formation of a hard, thick substance called cholesterol plaque.
Lower Your Cholesterol :-
The higher your level of cholesterol, the higher your chances of developing coronary heart disease.
A surprising number of people have very high levels of cholesterol in their blood without realising it. If you thought cholesterol was only a problem if you are middle aged or overweight, think again.Even extremely thin and young people can have elevated cholesterol levels.
The best way to combat cholesterol levels is to fight to keep the level under control.
Cholesterol and fat deposits clog the arteries, which carry blood to the heart. As a result, oxygen supply to the blood gets hampered slowly.There are no symptoms, and the only symptom really is a heart attack. By then it may be too late to start the fight against cholesterol.
Don't wait for the disease to hit you before you start taking some action. It is best to be proactive at the outset and work on preventing cholesterol levels from increasing. Cholesterol is mainly a lifestyle disease, and bringing it down naturally calls for some changes to your way of life. So if you have high cholesterol or if you want to prevent developing high cholesterol, here's what you can do.
Foods which are high in saturated fats and cholesterol include animal products like meat, cheese, milk and eggs. If you eat a diet which includes a lot of these products, it makes sense for you to get a blood test. Anyone over the age of 20 should go in for a blood test at regular intervals.
You don't need to go in for any surgery or extensive medication to lower cholesterol levels. All you need to do is improve your lifestyle - which will be better for your general health as well. It is the same advice any other doctor, nutritionist or fitness expert would give you: Exercise regularly and eat low-fat, high fibre foods.
Asthma symptoms include wheezing, coughing, out of breath, and other breathing difficulties.
These symptoms are triggered by allergens or non- allergens.
Allergens include seasonal pollens, dust, mould, pets, insects and non-allergens could be a cold, smoke, exercise, anxiety, humidity.
Asthma is not a physiological problem stress and anxiety could increase the intensity of the symptoms.
Asthma is caused by a variety of factors. It may be due to an allergy caused by weather conditions, food,perfumes, and other irritants. Allergies to dust are the most common.
Asthma Cures :-
Asthma treatment using Honey :-
Honey is one of the most common home remedies for asthma. It is said that if a jug of honey is held under the nose of an asthma patient and he inhales the air that comes into contact with it, he starts breathing easier and deeper.
Asthma treatment using Figs :-
Among fruits, figs have proved very valuable in asthma.They give comfort to the patient by draining off the phlegm.Three or four dry figs should be cleaned thoroughly with warm water and soaked overnight.
Asthma treatment using Lemon :-
Lemon is another fruit found beneficial in the treatment of asthma.The juice of one lemon,diluted in a glass of water and taken with meals, will bring good results.
Asthma treatment using Indian Gooseberry :-
Indian gooseberry has also proved valuable in asthma. Five grams of gooseberry mixed with one tablespoon of honey forms an effective medicinal tonic for the treatment of this disease. It should be taken every morning .
Asthma treatment using Bitter Gourd Roots :-
The roots of the bitter gourd plant have been used in folk medicine for asthma since ancient times. A teaspoon of the root paste, mixed with an equal amount of honey or juice of the tulsi leaves, given once every night for a month, acts as an excellent medicine for this disease.
Asthma treatment using Drumstick Leaves :-
A soup prepared from drumstick leaves, and taken once daily, has been found beneficial in the treatment of asthma.This soup is prepared by adding a handful of leaves to 180ml of water and boiling it for five minutes.
After being allowed to cool, a little salt, pepper, and lime juice may be added to this soup.
Asthma treatment using Ginger :-
A teaspoon of fresh ginger juice, mixed with a cup of fenugreek decoction and honey to taste, acts as an excellent expectorant in cases of asthma.The decoction of fenugreek can be made by mixing one tablespoon of fenugreek seeds in a cupful of water. This remedy should be taken once in the morning and once in the evening.
Asthma treatment using Garlic :-
Garlic is another effective home remedy for asthma.Ten garlic cloves, boiled in 30 ml of milk, make an excellent medicine for the early stages of asthma.This mixture should he taken once daily by the patient.Steaming ginger tea with two minced garlic cloves in it, can also help to keep the problem under control, and should be taken in the morning and evening.
Asthma treatment using Bishop's Weed :-
The herb bishop's weed has been found valuable in asthma. Half a teaspoon of bishop's weed should be mixed in a glass of buttermilk and taken twice daily.It is an effective remedy for relieving difficult expectoration caused by dried-up phlegm.A hot poultice of the seeds should be used for dry fomentation to the chest twice daily. The. patient can also inhale steam twice a day from boiling water mixed with ajwain. It will dilate the bronchial passages.
Asthma treatment using Safflower :-
Safflower seeds are beneficial in the treatment of bronchial asthma. Half a teaspoon of powder of the dry seeds, mixed with a tablespoon of honey, can be taken once or twice a day in treating this disease.This acts as an expectorant and reduces the spasms by liquefying the tenacious sputum.An infusion of five grams of flowers mixed with one tablespoon of honey, taken once daily, is also useful in this disease.
Diet for Asthma :-
carbohydrates, fats and proteins.
The patient should avoid common dietetic errors. Ideally, his diet should contain a limited quantity of carbohydrates, fats and proteins which are 'acid-forming' foods, and a liberal quantity of alkali-forming foods consisting of fresh fruits, green vegetables, sprouted seeds, and grains.
The patient should avoid foods which tend to produce phlegm, such as rice, sugar, lentils, and curds. He should also avoid fried and other difficult to-digest foods, strong tea, coffee, alcoholic beverages, condiments pickles, sauces and all refined and processed foods.
The patient should also follow the other laws of nature.Air, sun, and water are great healing agents.Regular fasting once a week, an occasional enema, breathing exercises, fresh air, a dry climate, light exercises, and correct posture go a long way in treating the disease.
The eye is the most vital and delicate organ of our body.Without eyes all the materials gains and achievement are useless and life becomes burdensome and meaningless.
Prevention is always better than cure and eye care is superior to eye cure.
Vitamins are extremely important to maintain good vision.
Vitamins minerals and many food items play major role in maintaining good vision. There seems to be a direct link between nutrition and healthy vision.
Plenty of vitamin A can reduce chances of cataracts and night blindness. Similarly Vitamin E reduces the risk of cataracts and macular degeneration.
Vitamin C is needed to reduce the pressure in glaucoma, to resists the onset of cataracts.
Wearing sunglasses is one of the best way of protecting your eyes from UV(ultraviolet rays) rays that can damage the eyes.
There are seven 7 Vitamins,Minerals and Herbal Supplement.
Chromium :-
Low levels of chromium are a major risk factor for increased intraocular pressure.
Chromium plays a large role in muscle contraction which is why this occurs when deficiencies are present.
Proper amounts of chromium in your diet, focusing may be easier and less stressful to your eyes.
The body does not make chromium naturally, so it must be obtained through your diet.
The best sources of chromium are beef, liver, eggs, chicken, oysters, wheat germ, green peppers, apples, bananas, and spinach.
Vitamin C :-
Vitamin C's importance as an antioxidant cannot be overstated.
Vitamin C has been linked to the prevention of cataracts.
Taking 300 to 600 mg supplemental Vitamin C reduced cataract risk by 70 percent - the delay of macular degeneration, and eye pressure reduction in glaucoma patients.
It's an interesting fact that, while most animals produce their own vitamin C, we humans do not have that ability.
In addition, we can't store this vitamin in our bodies for very long, so it needs to be constantly replenished to obtain its benefits.
Most of us think of orange juice as the quintessential source of vitamin C, but many vegetables are actually even richer sources: chili peppers, sweet peppers, kale, parsley, collard, and turnip greens are full of vitamin C, as are broccoli, Brussels sprouts, watercress, cauliflower, cabbage, and strawberries.
Lutein and Zeaxanthin :-
Lutein, found in our retinas, is essential for healthy vision.
Lutein and a related dietary carotenoid, zeaxanthin, accumulate within the retina and imbue a yellow pigment that helps protect the eye.
It lowers the risk of cataracts and macular degeneration (low lutein intake is implicated as a risk factor in age-related macular degeneration), and may also help to prevent or slow down atherosclerosis.
Lutein is found in the red, orange, and yellow pigments of fruits and vegetables; for example, tomatoes, carrots, and squash. Green leafy vegetables such as spinach also contain high amounts of lutein.
Lutein along with zeaxanthin are two naturally occurring carotenoids present in the macular segment of the retina.
The concentration of these two is so high in the macula (the retinal region responsible for fine visual activities), that the carotenoids are visible as a dark yellow spot, called the macular pigment, in normal, healthy retinas. They act like sunglass filters to protect the eye.
People with higher lutein/zeaxanthin levels have reduced risk for advanced stages of macular degeneration.
Blue-eyed individuals need more lutein and zeaxanthin because they have less of these protective pigments in their retinas.
Again, dark, leafy greens are the dietary winner here, along with corn, nectarines, oranges, papaya and squash.
Zinc:-
Our eyes actually contain the greatest concentration of zinc in our body. Just like you need a bulb to convert electricity into light, your body needs zinc to convert beta-carotene into vitamin A.
Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet.
Selenium :-
Selenium is a trace mineral that our bodies need to boost immunity and fight off infections. It can also help prevent cataracts and macular degeneration by acting as an antioxidant that neutralizes free radicals that can damage the eye's lens and macula; studies have identified low selenium levels in cataract sufferers.
Selenium also helps your body to absorb vitamin E.
Fish, shellfish, red meat, grains, eggs, chicken, liver, and garlic are all good sources of selenium, as well as brewer's yeast and wheat germ.
Glutathione :-
Glutathione is an amino acid that protects the tissues surrounding the lens of the eyes.
It also has potentially widespread health benefits because it can be found in all types of cells, including the cells of the immune system, whose job is to fight disease."
Numerous studies link glutathione with the prevention of cataracts, glaucoma, retinal disease, and diabetic blindness. Foods that increase glutathione levels include sulfur-rich foods such as garlic, eggs, asparagus, and onions, and glutathione-rich foods such as watermelon, asparagus, and grapefruits.
Ginkgo Biloba :-
The ginkgo is the oldest living tree species, growing on earth for 150-200 million years. No surprise, then, that it's one of the most well-researched herbs in the world.
Ginkgo, a powerful antioxidant increases blood flow to the retina and can slow retinal deterioration which results in an increase of visual acuity.
Retinal damage has a number of potential causes, including diabetes and macular degeneration.
Gingko may help preserve vision in those with macular degeneration.
Now,Here is Some Common Points(eye health care tips),really helpful to prevent dark are around eyes.
(1)Get Enough Sleep :-
It can't be anymore obvious than this. But if you really want to banish tired-looking eyes, your best bet is to get enough sleep. For many people, it's easy to sacrifice bedtime hours for other things like homework, late-night movies, and non-stop partying. No wonder then that a lot of women -- and men -- are bothered by dark eye circles and under-eye bags.
But with ample sleep, you should see your eyes improve. Experts suggest around nine hours of sleep every night to remedy tired looking eyes and strengthen your overall health.
(2)Eat a Balanced Diet :-
Everybody knows that eating a balanced diet is essential for a stronger body.
But did you know that eating right is important for beauty as well? By eating a healthy diet, your body gets all the necessary vitamins and minerals it needs to become, among other things, more efficient in eliminating toxins and wastes that make you look tired and wasted.
And part of a healthy diet is the reduced consumption of salt. You see, salt allows your body to retain excess amounts of water which consequently triggers the puffiness in many areas like your tummy and eyes.
To avoid having eye bags, you can try to take the salt shaker out of your sight.
(3) Increase Intake of Fresh Fruits :-
This can easily be included in your quest to eat a balanced diet. But your increased intake of fresh fruits deserves a special mention.
As most fruits contain healthy amounts of copper and Vitamin C, they are excellent sources of nutrients that restore cells damaged by free radicals.
In a nutshell, fruits can help you delay the signs of aging such as fine lines, bags, and skin discoloration in your eye area. So eat more fresh fruits.
(4) Drink Plenty of Water :-
Water is an essential agent in cleansing away toxins and other unwanted materials that ruin your skin and make you look old and tired.
It doesn't matter how much fruits and vegetables you eat or how healthy your diet is, if you lack water in your body, harmful elements inside you will not be eliminated such that they remain to wreak havoc in your body and in the way you look.
Doctors actually recommend drinking at least eight glasses of water everyday.
(5)Teabags and Cucumber Slices :-
Putting on a couple of cucumber slices on your eyes before you sleep.
Cucumber has been known to ease puffiness in the eyes.
You can also opt for tea bags whose tannin compounds have been proven to also remove swelling and skin discoloration in the eye area.
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