Author: Mukul

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Exercise Healthy Tips

8 Secrets to Optimizing Your Exercise Plan

Simple ideas you can use to meet fitness goals in less time.
We’d be lucky if having the motivation to move was all it took to make exercise a part of our daily activities. When it comes to making motion an aim we often find ourselves face-to-face with the most persistent of obstacles. Here are some tips for conquering time when it threatens to bump exercise plans from your date book:

1. Book yourself. Don’t have time for all this exercise? Sometimes it’s a matter of perception — other people’s. If coworkers, friends, or even family can’t understand why you take time for exercise but not for what they think is important, keep your priorities to yourself — but schedule your exercise in your date book. That way, when sticking to your guns on workouts, you can merely say you’re keeping a prior appointment.

2. Keep it interesting. Some people have a high tolerance for routine — and may even elevate it to ritual. But if your attention span is closer to monkey than monk, try to introduce variety into your workout on a regular basis. One way to do it: Change two things about your routine every week. It could be as simple as adding repetitions, resistance, or sets — or substituting one exercise for another. Change isn’t just an antidote to boredom, it allows you to continually challenge muscles in new ways, which makes you stronger faster.

3. Try slow motion. Want to try a difficult challenge that’s easy on joints? Lift a light weight only one time — but do it very slowly. Pick out a weight about half what you’d normally lift 10 times. Take 15 to 20 seconds to lift the weight, hold for another 15 to 20 seconds, then take another 15 to 20 seconds to bring it back down. The constant stress through the entire range of motion will work muscles in an entirely new way.

4. Judge gym transit time. Made the decision to join a health club? When choosing, follow the golden rule of gym location: Keep it within a 15-minute drive. Any farther and your chances of actually getting there for a workout drop considerably.

5. Spread the effort. If doing an entire full-body workout all at once is too fatiguing or demanding on your time, try doing only one part of the workout each day. If your workout has 12 exercises, for example, do the first three on Monday, the next three on Tuesday, and the rest on Wednesday. On Thursday, start the routine again. That way, you’re still doing each exercise three times during a one-week period without exhausting yourself with your routine.

6. Hold on to your gains. While giving your muscles a chance to rest is important to making them stronger, there’s inevitably a point of diminishing returns when it comes to slacking off. How much rest is too much? A good rule of thumb is to expect about a 10 percent loss of your strength gains after about 10 days. The more training you’ve done, the slower your strength will decline. The bottom line: To maintain your gains, you need to keep exercising regularly.

7. Count backward. Problem: Strength exercises are no fun when the last repetitions are tough to do. Interpretation: If you’re challenging your muscles enough to want to quit, you’re probably doing them at just the right intensity. Mental trick: Your final repetitions will seem easier if you count backward from your target instead of forward from zero because you’ll be thinking about how few you have left, rather than how many you’ve already done.

8. Get off the floor safely. For exercises and stretches that require you to get on all fours, it’s easier to get back up again if you walk your hands back until you’re in a kneeling position, place one foot on the floor in front of you with your knee bent at about 90 degrees, then use your leg as a support for your hands as you stand or ease yourself into a chair.

From : The Everyday Arthritis Solution

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Positive thinking

Allowing Our Children To Be

Practicing Nonattachment
Parenting asks us to rise to some of the most difficult challenges this world has to offer, and one of its greatest paradoxes arises around the issue of attachment. On the one hand, successful parenting requires that we love our children, and most of us love in a very attached way. On the other hand, it also requires that we let go of our children at the appropriate times, which means we must practice some level of nonattachment. Many parents find this difficult because we love our children fiercely, more than we will ever love anyone, and this can cause us to overstep our bounds with them as their independence grows. Yet truly loving them requires that we set them free to have a beautiful life of their own and do atleast something for this great universe.

Attachment to outcome is perhaps the greatest obstacle on the parenting path, and the one that teaches us the most about the importance of practicing nonattachment. We commonly perceive our children to be extensions of ourselves, imagining that we know what’s best for them, but our children are people in their own right with their own paths to follow in this world. They may be called to move in directions we fear, don’t respect, or don’t understand, yet we must let them go. This letting go happens gradually throughout our lives with our children until we finally honor them as fully grown adults who no longer require our guidance. At this point, it is important that we treat them as peers who may or may not seek our input into their lives. This allows them, and us, to fully realize the greatest gift parents can offer their offspring -independence.

Letting go in any area of life requires a deep trust in the universe, in the overall meaning and purpose of existence. Remembering that there is more to us and our children than meets the eye can help us practice nonattachment, even when we feel overwhelmed by concern and the desire to interfere. We are all souls making our way in the world and making our way, ultimately, back to the same source. This can be our mantra as we let our children go in peace and confidence.

Source:Daily Om

Categories
Healthy Tips

Stomach Soothers

A user-friendly guide to herbs that can help settle your tummy.

If you’re the type of person who keeps Rolaids in her pocket and Pepto-Bismol in her desk drawer, consider adding herbal teas to your stash. Since what we eat and drink (especially dairy products, sugar, alcohol, and coffee) often triggers gas, bloating, indigestion, heartburn, constipation, and diarrhea, how better to treat these common gastrointestinal problems, herbalists say, than by ingesting herbs that naturally offset the culprits?

But with the ever growing variety of herbal teas and home remedies clogging the shelves of health food stores, it’s hard to know which ones will really help. There are numerous herbs that can affect the gastrointestinal system, according to Walter Kacera, Ph.D., an herbalist at the Apothecary Clinic in the Garden in London, Ontario. Luckily, you don’t need to buy out the entire store to get relief. Peppermint, chamomile, and ginger are the three herbs most commonly used to soothe abdominal symptoms. “They’re versatile and a good place to start,” says Jill Stansbury, N.D. (doctor of naturopathy), chair of the botanical medicine department at the National College of Naturopathic Medicine in Portland, Ore.

Peppermint (Mentha piperita) can do a lot more after dinner than just freshen your breath. The herb’s essential oil contains menthol, a volatile substance that has a direct antispasmodic effect on the smooth muscle of the digestive tract. In addition, the pleasing smell of peppermint tea may help soothe nerves (and thus a nervous stomach). The ability to calm cramping stomach and intestinal muscles makes it a superb treatment, herbalists say, for symptoms of indigestion including heartburn, gas, stomachache, and the “I ate too much” feeling. It also makes peppermint a popular alternative treatment for irritable bowel syndrome (IBS), an intestinal disorder that causes abdominal pain, bloating, and irregular bowel movements in about 5 million Americans, most of them women.

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Science is starting to back up some of mint’s claims. A study published in the Journal of Gastroenterology in 1997 found that IBS patients taking peppermint-oil capsules for symptom relief experienced an approximately 40% greater reduction in abdominal pain and a 50% greater reduction in bloating and flatulence than those patients receiving a placebo.

A carminative (gas-relieving) herb, peppermint in the form of tea has long been used as a home remedy for flatulence. A 1996 German study validates this usage, finding that patients with chronic indigestion not caused by an ulcer who were treated with an herbal preparation of peppermint oil combined with caraway oil (a bitter herb also believed to relieve gastrointestinal ailments) experienced about half as much abdominal pain due to gas as did people who received a placebo.

Even in the absence of abdominal symptoms, some herbalists recommend regular consumption of peppermint tea, saying it allows the entire gastrointestinal system to function more fluidly. But, despite the enthusiastic reports, many doctors say that peppermint can lower the sphincter pressure of the esophagus, actually causing some people to have more heartburn. Even Dr. Stansbury avoids treating heartburn with peppermint. If, however, people do experience relief from indigestion with peppermint or any other herbal therapy, Col. Peter McNally, D.O. (doctor of osteopathy), a gastroenterologist at the Evans Army Hospital in Colorado Springs, Colo., sees no harm in continuing to use the herb. “At the very least, the extra consumption of water (through the teas) can be quite helpful in aiding digestion,” he says.

Chamomile (Matricaria chamomilla), considered to be one of the safest medicinal herbs, is frequently recommended as a gentle treatment for common gastrointestinal problems. In Germany, where herbalism has long been considered conventional, tradition holds chamomile to be so useful that it has been dubbed alles zutraut, or “capable of anything.” Indeed, for gastrointestinal ailments, it’s somewhat of a superherb. Antispasmodic, anti-inflammatory, and carminative, chamomile can act upon the digestive system in a number of healing ways. It relieves flatulence and heartburn by mildly sedating and soothing the mucous membrane of the digestive tract. Its natural sedative properties can also relax the entire body, which may help if your digestive discomfort is caused by stress or worry.

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A caveat: While some research has found chamomile to be effective in relieving diarrhea in young children, Dr. Stansbury strongly cautions against self-treating diarrhea with herbal remedies (for children or adults) until you have consulted with a medical professional. “The body may be trying to rid itself of a toxin or harmful substance, and you don’t want to interrupt that process,” she advises.

Though widely used and highly praised as a safe natural remedy, chamomile may cause allergic reactions in individuals with sensitivities to ragweed, asters, and chrysanthemums.

Ginger (Zingiber officinale),:  like peppermint and chamomile, is a carminative and can be used to treat gas, along with its associated bloating and pain. In botanical medicine it’s considered a warming herb, one that causes the inside of the body to generate more heat. Herbalists say this can help regulate sluggish digestion, though Dr. Stansbury points out that some find this extra warmth uncomfortable and may instead prefer peppermint or chamomile teas.

But what makes ginger a standout among herbs is its effectiveness in treating nausea and vomiting. (Remember Mom giving you ginger ale when you had a stomachache?) Herbalists now know that ginger works against both nausea and vomiting, making it an excellent preventive against motion and morning sickness. And unlike its drug counterparts, ginger doesn’t cause drowsiness. Perhaps that’s why it’s a favorite in many a sailor’s first-aid kit.

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Teas to Ease an Aching Stomach
“Teas are the best way to take herbal gastrointestinal remedies,” says Jill Stansbury, N.D. (doctor of naturopathy), chair of the botanical medicine department at the National College of Naturopathic Medicine in Portland, Ore. The warm liquid is easy to digest and allow the remedy direct contact with the stomach and intestinal walls. Herbs in pill form can be hard to digest, and most tinctures contain alcohol, causing them to be absorbed largely in the mouth. The one exception: Irritable bowel syndrome sufferers may use peppermint or chamomile tea and may also take peppermint in capsule form. The capsule allows the mint to maintain its potency until it reaches the intestines, where it calms the spasms characteristic of IBS. Look for enteric-coated capsules containing .2 milliliter of oil; take one or two, up to three times a day between meals.

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How to Choose Tea
When selecting a tea, Walter Kacera, Ph.D., an herbalist at the Apothecary Clinic in the Garden, recommends looking for aromatic herbs: Can you smell the peppermint or ginger through the teabag? If not, the herb is probably past its prime. Look for a tea that has the date the herbs were harvested on the box; aromatic herbs should be less than a year old.

Next time your digestive system flares up, try one of these teas:

Peppermint
For a minty fresh herbal aid, the Herb Research Foundation in Boulder, Colo., recommends the following ratio of peppermint to water: Steep one to two teaspoons of dried peppermint leaves, or one tablespoon of fresh leaves, in one cup of hot water for five to 10 minutes; sweeten as needed with honey; and drink in the morning and after dinner.

Chamomile
Substitute dried or fresh chamomile flowers for the peppermint leaves in the above tea preparation.

Ginger
Steep ¼ to ½ teaspoon of dried gingerroot powder in one cup of hot water. Sweeten with honey and drink at night as a digestive aid, or prepare as needed to prevent motion sickness.

Fresh ginger is delicious and just as effective as the dried kind. Dr. Stansbury suggests simmering three ¼-in. peeled slices of the root in one cup of water for 10 minutes, or to desired strength. Flavor with lemon and honey.

If you need immediate help on hand for your next trip to the amusement park, dried or candied ginger will also do the trick.

As written by:Patty Onderko (Reader’s Digest)

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Categories
Yoga

Anti-Rheumatic Yoga Exercises

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How to practice the Yoga Exercises:-
———————————-

Base Position:
————–

1.Sit with the legs outstretched.

2.Place the palms of the hands on the floor to the sides and just behind the buttocks.

3.The back, neck and head should be straight.

4.Straighten the elbows.

5.Lean back slightly, taking the support of the arms.

6.Close the yes and relax the whole body in this position.

Toe Bending:
———–

1.Sit in the base position with the legs outstretched and the feet slightly apart. Place the hands beside and slightly behind the buttocks.

2.Lean backs a little, using the arms to support the back.

3.Keep the spine as straight as possible.

4.Be aware of the toes. Move the toes of both feet slowly backward and forward, keeping the feet upright and the ankles relaxed and motionless.

5.Hold each position for a few seconds.

6.Repeat 10 times.

Breathing

———-

Inhale as the toes move backward. Exhale as the toes move forward.

Awareness:
———

On the breath, mental counting and the stretching sensation produced by the movement.

Ankle Bending:
————-

1.Remain in the base position. Keep the feet slightly apart.

2.Slowly move both feet backward and forward, bending them from the ankle joints. Try to stretch the feet forward to touch the floor and then draw them back towards the knees. Hold each position for a few seconds.

3.Repeat 10 times.

Breathing:
———

Inhale as the feet move backward. Exhale as the feet move forward.

Awareness:
———-

On the breath, mental counting and the stretch in the foot, ankle, calf and leg muscles or joints.

Ankle rotation:
————–

1.Remain in the base position.

2.Separate the legs a little keeping them straight. Keep the heels on the ground throughout the practice.

3.Slowly rotate the right foot clockwise from the ankle 10 times and then repeat 10 times anti-clockwise. Repeat the same procedure with the left foot.

4.Place the feet together.

5.Slowly rotate both feet together in the same direction,

6.Keeping them in contact with each other. Do not allow the knees to move.

7.Practice 10 times clock and 10 times anti- clockwise.

8.Keep the feet separated.

9.Slowly rotate both feet from the ankles together but in opposite directions.

10.The big toes should touch each other on the inward store of each foot.

11.Do 10 rotations in one directions in one direction and then 10 rotations in the opposite direction.

Breathing:
———

Inhale on the upward movement. Exhale on the downward movement.

Awareness:
———-

On the breath, mental counting and rotation

Source:Allayurveda.com

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Featured

Maintain Good Health And Longevity Of Your Dog

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According to the American Veterinary Medical Association‘s (AVMA) U.S. Pet Ownership & Demographics Sourcebook, 58.3% of all American households have at least one pet. There are more than 60 million pet dogs in America and the average pet dog visits its veterinarian almost twice as many times as the average dog. Pet owners are now spending more than ever before on their companions with four legs (approximately US $19 billion annually in 2006 nearly doubled from US $11.1 billion in 1996).

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In the past, dietary recommendations for dogs were largely drawn from nutritional management of diseases common to the aging process. Research, however, has shown that special nutrition can proactively prevent health problems common in dogs, such as the following:

* Obesity
* Loss of Muscle Mass
* Inappropriate Elimination Behavior
* Changes in Interactions
* Changes in Activity Patterns
* Unexplained Weight Loss or Gain
* Changes in Food and Water Consumption
* Changes in Grooming
* Signs of Stress
* Bad Breath or Odor

Despite continued advances in canine healthcare, behavior problems are still the most common reason for dog euthanasia. While diseases pose a threat to your dog, misunderstanding its behavior can be just as dangerous. Research shows negative behavior (like destroying furniture and unexplained aggression) is the primary reason that dogs are euthanized. Often these behaviors are associated with curable illnesses.

Patches of hair loss or a greasy or matted appearance can signal underlying diseases. A decrease in grooming behavior is associated with fear, anxiety, obesity, or illnesses. An increase in grooming may be a sign of a skin problem. Your dog can be stressed despite having an “easy” life because the social organization of dogs is different from that of people. Changes in the family, such as adding a new pet, should be done gradually. A stressed dog may spend more time awake and scanning its environment, withdraw from society, and exhibit signs of depression like fluctuating appetite.

Anemia is commonly associated with specific diseases in dogs like chronic renal failure. A hormone called erythropoietin (EPO) is produced by the kidneys and stimulates the bone marrow to produce new red blood cells to replace old and worn ones in circulation. In diseases such as chronic renal failure, EPO levels may be decreased and anemia may develop as a result. Typical signs associated with anemia are decreased activity and poor appetite.

Parasites exist internally and externally in dogs. Intestinal parasitism exists in all ages of dogs with the greatest frequency in puppies. Types and incidence of parasitism varies with geographic regions. Additionally, age and immune status are significant factors influencing gastrointestinal (GI) parasitism. Most parasites are diagnosed by a microscopic fecal examination using various chemicals to help concentrate the population of parasite eggs. Some parasites are visible to the naked eye although they are not consistently shed into the feces.

Inflammatory bowel disease (IBD), the most common cause of chronic vomiting and diarrhea in dogs, is a disease in which diet may have an important role. The intestinal wall becomes thickened by inflammatory cells, and the microscopic and gross surface folds of the intestinal lining are flattened, leading to a great loss of surface area. As the surface area is reduced, the ability of the dog to digest and absorb nutrients is reduced, leading to weight loss in the face of normal or increased appetite. The stools often become looser and in some cases, more odorous.

Western medicine relies on aggressive prescription drugs and surgery to deal with many problems related to canine health. Unfortunately, these methods often result in unwanted and even dangerous side effects.

Ayurveda, the science of life, prevention and longevity, is the oldest and most holistic and comprehensive medical system available. Its fundamentals can be found in Hindu scriptures called the Vedas – the ancient Indian books of wisdom written over 5,000 years ago. Ayurveda uses the inherent principles of nature to help maintain good health in dogs by keeping the canine body, mind, and spirit in perfect equilibrium with nature.

India Herbs has a seasoned group of Ayurvedic doctors specialized in Vajikarana, one of the eight major specialties of Ayurveda. Vajikarana prescribes the therapeutic use of various herbal and tonic preparations geared towards rejuvenating your dog.

India Herbs’ Vajikarana scientists combine a proprietary herbal formula based on centuries old wisdom with advice on diet and exercise to help your dog attain optimal health, appearance, and longevity through safe and natural means.

If you want to maximize your dog’s longevity or your dog suffers from fluctuating weight, molting fur, bad odor, anxiety, aggression, or sluggish behavior, there is proven help available. India’s domesticated animals have been reaping the powerful benefits of Ayurveda Medicine for the past 5,000 years!

Unless there is any emergency it would be a good advice to depend on Ayurvedic medicines rather than modern agerssive prescription drugs for maintaining a good health and longivity of your dog.

Ayurvedic Drug for Dog Health.

Source:secure.india-herbs

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