Tag Archives: Physical exercise

Exercise: An effective prescription for every joint pain


The right and proper exercises performed regularly can be a long-lasting way to subdue ankle, knee, hip, or shoulder pain. Although it might seem that exercise would aggravate aching joints, this is simply not the case. Exercise can actually help to relieve joint pain in multiple ways:

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1. It increases the strength and flexibility of the muscles and connective tissue surrounding the joints. When thigh muscles are stronger, for example, they can help support the knee, thus relieving some of the pressure on that joint.

2. Exercise relieves stiffness, which itself can be painful. The body is made to move. When not exercised, the tendons, muscles, and ligaments quickly shorten and tense up. But exercise — and stretching afterward — can help reduce stiffness and preserve or extend your range of motion.

3. It boosts production of synovial fluid, the lubricant inside the joints. Synovial fluid helps to bring oxygen and nutrients into joints. Thus, exercise helps keep your joints “well-oiled.”

4.It increases production of natural compounds in the body that help tamp down pain. In other words, without exercise, you are more sensitive to every twinge. With it, you have a measure of natural pain protection.

5. It helps you keep your weight under control, which can help relieve pressure in weight-bearing joints, such as your hips, knees, and ankles.

If all this isn’t enough, consider the following: exercise also enhances the production of natural chemicals in the brain that help boost your mood. You’ll feel happier — in addition to feeling better.

In general the following may be recomended for all normal cases.

1. Regular morning walk for 30 minutes.

2.Yoga & meditation under the guide of an expart.

Sources: Report from Harvard Medical School

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HOW TO KEEP MEMORY SHARP

By age 60, more than half of adults have concerns about their memory. However, minor memory lapses that occur with age are not usually signs of a serious problem, such as Alzheimer’s disease, but rather the result of normal changes in the structure and function of the brain. This report describes these normal age-related changes and other more serious causes of memory loss — and how to distinguish between them.

The way you live, what you eat and drink, and how you treat your body can affect your memory just as much as your physical health and well-being. Here are five things you can do every day to keep both your mind and body sharp.

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1. Manage your stress. The constant drumbeat of daily stresses such as deadline pressures or petty arguments can certainly distract you and affect your ability to focus and recall.Always negative thinking against an agenda is the bigger problem is an ongoing sense of anxiety — that can lead to memory impairment. If you don’t have a strategy in place for managing your stress, protecting your memory is one reason to get one.Positive thinking, deep breathing, meditation, yoga, and a “mindful” approach to living can all help.

2. Get a good night’s sleep. People who don’t sleep well at night tend to be more forgetful than people who sleep soundly. A good night’s sleep is essential for consolidating memories. The most common reason for poor sleep is insomnia — difficulty falling asleep or staying asleep. Unfortunately, many medicines used to treat insomnia can also impair memory and general brain function. That’s why it’s best to try improving your sleep habits first and turn to medication only if those steps don’t help. If you do need sleep aids, use the lowest dose for the shortest time needed to get your sleep back on track.

3. If you smoke, quit. Easier said than done, certainly — but if you need additional motivation, know that smokers have a greater degree of age-related memory loss and other memory problems than nonsmokers. People who smoke more than two packs of cigarettes a day at midlife have more than double the risk of developing dementia in old age compared with nonsmokers. However, those who stop smoking by midlife and those who smoke less than half a pack a day have a similar a risk of dementia as people who have never smoked.

4. If you drink alcohol, do so moderately. Drinking too much alcohol increases the risk for memory loss and dementia. People with alcoholism have difficulty performing short-term memory tasks, such as memorizing lists. Another type of memory loss associated with alcohol use is called Korsakoff’s syndrome. In this condition, long-term vitamin B1 deficiency, combined with the toxic effects of alcohol on the brain, can trigger sudden and dramatic amnesia. In some cases this memory loss is permanent, but if caught early, it can be reversed to some degree.

5. Protect your brain from injury. Head trauma is a major cause of memory loss and increases the risk of developing dementia. Always use the appropriate gear during high-speed activities and contact sports. Wear a helmet when bicycling, riding on a motorcycle, in-line skating, and skiing. Wear seat belts when riding in motor vehicles. Car accidents are by far the most common cause of brain injury, and wearing a seat belt greatly reduces the chances of severe head injury.

Source: Advice from Harvard Medical School

Living healthy for 100 years

Living to be a 100 years old with sound health & mind is a very real possibility for many many people in the near future. After all, in present days there are sprightly 80 year olds running businesses, managing their finances and living independently (with a very little help from friends and relatives)!

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Health is the only key to a long and happy life. The only effort to maintain a healthy life allalong is to start when one is young, before disease sets in as one gain age.
A great deal of research has gone into understanding aging, as the world’s population is getting older. In one study, senior citizens were divided into three groups. The first group did an hour of aerobic activity (such as running, jogging, walking or cycling) a day combined with weight training with weights of 1-2 kilos. The second group did only little flexing and stretching exercises. The third continued with their usual sedentary life. After a period of six months, the first group was found to not only have gained muscle but also developed a positive outlook on life and become mentally strengthy & sharper. There was no noticeable difference in groups two and three. Uniformly though, they had lost muscle mass and “slowed down” mentally and physically.

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After research and several studies, 10,000 steps a day was declared a magic figure to maintain health. It works out to about five miles a day. Most people actually walk only 3,500 steps a day. The new smartphones, some watches and pedometers are able to track daily activity accurately. The other way is to get up every hour and walk for a minute. This can be added to, or alternated with, stair climbing – a 1,000 calorie per hour activity. Swimming, walking, jogging and running use about 300 calories per hour depending on the intensity, the distance covered and the speed.

Our body requires a certain amount of energy to stay alive even if we sleep all day. This can be calculated as the weight in kilos multiplied by 2.2 multiplied by 11. It works out to around 1,500 calories for a 60-kilo adult. 1,500 calories a day is a “restricted diet.” It is barely enough to enjoy a good meal or indulge even occasionally in tasty, high calorie snacks. To be able to eat more and enjoy it, you need to increase activity. Then the calories utilised in the activity can be added to the total daily consumption.

Every decade the metabolic rate falls by five per cent in men and three per cent in women. Muscles atrophy and become insidiously replaced by fat if they are not used, and with increasing age. Muscle, even at rest, consumes more energy than fat. This lowers the metabolic rate. It also reduces strength and affects balance. Weight training needs to be done. A litre bottle can be filled with water and held in each hand and the traditional school drill should be done using this. This consists of five up and down and side-to-side movements with the arms. Gradually work up to twenty repetitions of each circuit.

Mental activity like puzzles, Sudoku and learning verses by heart alone will not keep the brain sharp, it will only marginally delay the onset of Alzheimer’s and dementia. It has to be combined with an hour of physical activity a day, preferably outdoors in the sunshine. Even walking up and down a portico or around a block of flats is all right.

It is proved that a person who does regular Yoga exercise with Pranayama & Meditation, with moderate & control diet keeps and maintains long healthy life.

The effect of an hour’s effort today and everyday will make a hundred fold difference in a lifetime. The other fact – one is never too old to start.

It is modern days recommendation that the busiest person should do work out daily …one should consider it as a daily routine as one needs to sleep,get up in the morning,go to toilet, brushing teeth etc. There is a saying that persons who skip daily exercise or physical workout with the excuse they do not afford any time to do exercise will have to spent more time IN BED  when they suffer from different kind of diseases.

In the conclusion it can be said : PHYSICAL EXERCISE IS THE ONLY WAY TO KEEP ONE PERSON HEALTHY & FIT WITH  LONG LIFE
Click & learn : My 2015 Exercise Recommendations and Update by Dr. Mercola

Resources: Health article from The Telegraph (kolkata, India)

Phaceolus vulgaris

Botanical Name: Phaceolus vulgaris
Family:    Fabaceae
Subfamily:Faboideae
Tribe:    Phaseoleae
Subtribe:    Phaseolinae
Genus:    Phaseolus
Species:    P. vulgaris
Kingdom:    Plantae
Order:    Fabales

Common Names:Common bean,Kidney bean, String bean, Field bean, Flageolet bean, French bean, Garden bean, Haricot bean, Pop bean, or Snap bean

Habitat:Phaceolus vulgaris is  native of Indies; cultivated all over Europe; also said to be found in ancient tombs in Peru.

Description:
Phaceolus vulgaris is a herbaceous annual plant grown worldwide for its edible dry seed or unripe fruit that are both known as “beans”. The common bean is a highly variable species with a long history. Bush varieties form erect bushes 20–60 cm (8–20 in) tall, while pole or running varieties form vines 2–3 m (7–10 ft) long. All varieties bear alternate, green or purple leaves, which are divided into three oval, smooth-edged leaflets, each 6–15 cm (2–6 in) long and 3–11 cm (1–4 in) wide. The white, pink, or purple flowers are about 1 cm long, and they give way to pods 8–20 cm (3–8 in) long and 1–1.5 cm wide. These may be green, yellow, black, or purple in color, each containing 4–6 beans. The beans are smooth, plump, kidney-shaped, up to 1.5 cm long, range widely in color, and are often mottled in two or more colors. The wild P. vulgaris was native to the Americas and was domesticated separately in Mesoamerica and in the southern Andes region, giving the domesticated bean two gene pools which remain separate to this day.  Along with squash and maize (corn), beans are one of the “Three Sisters” central to indigenous North American agriculture…...CLICK & SEE THE PICTURES

Edible Uses:
Dry beans:
Similar to other beans, the common bean is high in starch, protein, and dietary fiber, and is an excellent source of iron, potassium, selenium, molybdenum, thiamine, vitamin B6, and folate.

Dry beans will keep indefinitely if stored in a cool, dry place, but as time passes, their nutritive value and flavor degrade and cooking times lengthen. Dried beans are almost always cooked by boiling, often after being soaked in water for several hours. While the soaking is not strictly necessary, it shortens cooking time and results in more evenly textured beans. In addition, soaking beans removes 5 to 10% of the gas-producing sugars that can cause flatulence for some people. The methods include simple overnight soaking and the power soak method in which beans are boiled for three minutes and then set aside for 2–4 hours. Before cooking, the soaking water is drained off and discarded. Dry common beans take longer to cook than most pulses: cooking times vary from one to four hours, but are substantially reduced with pressure cooking.

In Mexico, Central America, and South America, the traditional spice used with beans is epazote, which is also said to aid digestion. In East Asia, a type of seaweed, kombu, is added to beans as they cook for the same purpose. Salt, sugar, and acidic foods such as tomatoes may harden uncooked beans, resulting in seasoned beans at the expense of slightly longer cooking times.

Dry beans may also be bought cooked and canned as refried beans, or whole with water, salt, and sometimes sugar.

Its leaf is also occasionally used as a vegetable and the straw as fodder. Its botanical classification, along with other Phaseolus species, is as a member of the legume family Fabaceae, most of whose members acquire the nitrogen they require through an association with rhizobia, a species of nitrogen-fixing bacteria.

The common bean is a highly variable species that has a long history of cultivation. All wild members of the species have a climbing habit, but many cultivars are classified as “bush beans” or “pole beans”, depending on their style of growth. These include the kidney bean, the navy bean, the pinto bean, and the wax bean. The other major types of commercially grown bean are the runner bean (Phaseolus coccineus) and the broad bean (Vicia faba).

Beans are grown in every continent except Antarctica. Brazil and India are the largest producers of dry beans, while China produces, by far, the largest quantity of green beans. Worldwide, 23 million tonnes of dry common beans and 17.1 million tonnes of green beans were grown in 2010.

Cultivation:     
Requires a warm sunny position in a rich well-drained preferably light soil with plenty of moisture in the growing season[27, 37, 200]. Dislikes heavy, wet or acid soils[16, 37]. Prefers a pH in the range 5.5 to 6.5[200]. The French bean is commonly cultivated in the temperate and subtropical zones and in montane valleys of the tropics for its edible mature seeds and immature seedpods. It is often grown to provide a major part of the protein requirement[183, 269]. A very variable plant, there are more than 1,000 named varieties ranging from dwarf forms about 30cm tall to climbing forms up to 3 metres tall[183, 186, 200, 269]. Plants are not frost-tolerant, air temperatures below 10°c can cause damage to seedlings[200]. When grown for their edible pods, the immature pods should be harvested regularly in order to promote extra flower production and therefore higher yields[200]. Yields of green pods averages about 3kg per square metre, though double this can be achieved[200]. French beans grow well with strawberries, carrots, cauliflowers, cucumbers, cabbage, beet, leek and celeriac[18, 20]. They are inhibited by alliums and fennel growing nearby[18, 20]. This species has a symbiotic relationship with certain soil bacteria, these bacteria form nodules on the roots and fix atmospheric nitrogen. Some of this nitrogen is utilized by the growing plant but some can also be used by other plants growing nearby[200]. When removing plant remains at the end of the growing season, it is best to only remove the aerial parts of the plant, leaving the roots in the ground to decay and release their nitrogen.

Propagation:  
Pre-soak the seed for 12 hours in warm water and sow in mid spring in a greenhouse. Germination should take place within 10 days. When they are large enough to handle, prick the seedlings out into individual pots and plant them out after the last expected frosts. The seed can also be sown in situ in late spring though it may not ripen its seed in a cool summe

Constituents:  Starch and starchy fibrous matter, phaseoline, extractive albumen mucilage, pectic acid, legumin fatty matter, earthy salts, uncrystallizable sugar, inosite, sulphur

Medicinal  Uses:
Cancer;  Diuretic;  Homeopathy;  Hypoglycaemic;  Hypotensive;  Miscellany;  Narcotic.

The green pods are mildly diuretic and contain a substance that reduces the blood sugar level. The dried mature pod is used according to another report. It is used in the treatment of diabetes. The seed is diuretic, hypoglycaemic and hypotensive. Ground into a flour, it is used externally in the treatment of ulcers. The seed is also used in the treatment of cancer of the blood. When bruised and boiled with garlic they have cured intractable coughs. The root is dangerously narcotic. A homeopathic remedy is made from the entire fresh herb. It is used in the treatment of rheumatism and arthritis, plus disorders of the urinary tract.

When bruised and boiled with garlic Beans have cured otherwise uncurable coughs. If eaten raw they cause painful severe frontal headache, soreness and itching of the eyeball and pains in the epigastrium. The roots are dangerously narcotic.

Other Uses:
Biomass;  Dye;  Fungicide;  Miscellany.

A brown dye is obtained from red kidney beans. The plant contains phaseolin, which has fungicidal activity. Water from the cooked beans is very effective in reviving woollen fabrics. The plant residue remaining after harvesting the dried beans is a source of biomass.

Bean leaves have been used to trap bedbugs in houses. Microscopic hairs (trichomes) on the bean leaves entrap the insects. From ancient times, beans were used as device in various methods of divination. Fortune-telling using beans is called favomancy.

Known Hazards:     Large quantities of the raw mature seed are poisonous. Children eating just a few seeds have shown mild forms of poisoning with nausea and diarrhoea, though complete recovery took place in 12 – 24 hours. The toxins play a role in protecting the plant from insect predation.

Resources:
https://en.wikipedia.org/wiki/Phaseolus_vulgaris
http://www.pfaf.org/user/plant.aspx?LatinName=Phaseolus+vulgaris
http://www.botanical.com/botanical/mgmh/b/beakid21.html

Exercise on an Empty Stomach is good or bad

There is a misconception that if exercising without “fuel” you’ll burn more fat and calories. Turns out that this is actually probably not the best decision. According to the fitness experts at sparkpeople.com, if you do this, then “your body does not have enough adequate fuel to workout at it’s optimum level.” Here’s some more information about exercising on an empty stomach from Spark People‘s Exercise Tip of the Day.

Question: I heard that when you exercise on an empty stomach (such as first thing in the morning) you’ll burn more fat. Is this true?

Expert Answer:
In the morning, your body has gone 8+ hours since eating or drinking anything. Your blood sugar levels are lower at this point, and your body doesn’t have adequate fuel to workout optimally. Usually, experts recommend eating something–even if it’s just a small snack–within 2 hours before working out. When your body doesn’t have proper fuel in it, many problems can result, the lesser being that your workout performance suffers, and the greater being something like passing out during exercise.

However, every body is different. Some people can workout on an empty stomach with no problems, while others would end up very sick and feel the negative effects of it. When I workout in the morning, I always eat (and drink) something first thing after I wake up. Usually by the time I start my workout it doesn’t hurt my stomach to exercise with a bit of food on it.

Also, I think there might have been a bit of confusion here about metabolic rates in the morning. Eating breakfast in the morning has a positive effect on your metabolism, but exercising on an empty stomach does not. Some people say that it will burn fat stores, but overall, the number of calories your burn during a workout (regardless of where they come from) is much more important. Plus, fat burns in the carbohydrate flame. This means that exercising without eating (such as after “fasting” during sleep) your body does not burn fat efficiently, or sometimes at all.

Of course you should always check with your physician before starting any kind of exercise/workout routine, and try to eat something, like a banana, before hitting the gym or going for a cold, morning jog.

Disadvantages of exercising on empty stomach  exercise…

If you exercise on an empty stomach you’re more likely to get a shorter and less effective workout, due to:
*Unnecessary fatigue
*Lethargy
*Dizziness
*Dehydration

As a result, you burn less calories because you can’t keep going as long as you should have been able to.

It’s also thought that exercising on an empty stomach leads to eating more following the workout, which is counter productive in the end.

Advantages of eating before you workout:
*Helps energise your workout
*Prevents low blood sugars, which can make you feel dizzy, nauseous, and lethargic
*You can exercise more intensely
*Your workout will be more enjoyable overall
*Can boost your recovery time

So, what should you eat before exercise?

In his report, Eating for Peak Performance, Dr Derek Schramm states,

“Low-glycaemic index foods, such as rice, pasta, and bananas, should be consumed before exercise because they are absorbed into the blood stream at a lower rate, which will help sustain energy.

In studying the relationship between carbohydrate and fat metabolism during exercise, exercise physiologists have found that during the first 15 minutes of exercise, carbohydrates help to prime skeletal muscle for efficient fat burning. Thus, eating small amounts of low-glycaemic foods before exercise can help a dieting exerciser to lose fat.”

The bottom line is, we each have to find a system that works for us. You may be fine doing cardio without a meal in the morning, but strength training may require more fuel to really challenge your muscles. The best answer to this is to do what works for you. Don’t go hungry just because you think you’re burning more fat…after all, if you cut it short or lower the intensity because of low energy, how much fat are you burning anyway?

If you do eat before a workout, make sure you give your body time to digest. The larger the meal, the more time you’ll need. But, if you choose a light snack (100-200 calories) and stick with higher carb fare, you can probably exercise after about 30-60 minutes. Pre-workout snack ideas:
•Banana (or other type of fruit)
•Yogurt
•Oatmeal
•Energy bar or gel
•Fruit smoothie
•Sports drink

It is best to have a banana before working out. Some people like to have a cup of tea or coffee before exercising. The caffeine probably helps them to kick-start the regimen. You could carry water and a banana with you while exercising. If you prefer exercising during the day, make sure to schedule it at least two hours after a meal.

Ultimately, it is entirely up to you whether you do your morning workout on an empty stomach, or not.

But, if you have to cut your exercise routine short because your energy levels are so low, it is suggested a small snack beforehand, so you can get the most out of your exercise time.

Resources:
http://exercise.about.com/od/weightloss/f/emptystomach.htm
http://sports4allfoundation.blogspot.com/2011/12/exercising-on-empty-stomach-good-or-bad.html
http://www.telegraphindia.com/1130218/jsp/knowhow/story_16573126.jsp

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