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Healthy Tips

7 Diet Misconceptions

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Confused about how to lose weight? All the common diet myths are debunked here!

Weight loss can be difficult, no thanks to popular misconceptions that have the ring of truth but can actually work against you. Among the more common myths:

1. Desserts are forbidden.
The truth is, there’s room in your diet for any kind of food, especially the ones you love most — as long as you control your total caloric intake (and grams of carbohydrate, if you tally them). Denying yourself your favorite foods can lead to binge eating and, ultimately, discouragement.

2. You have to lose a lot of weight to make a difference.
The closer you can get to an ideal weight, the better, but small, sustained improvements at the beginning of a weight-loss program have the biggest impact on your health. Studies show that losing just 5 to 10 pounds can improve insulin resistance enough to allow some people with type 2 diabetes to quit medication or injections.

3. What you eat matters more than how much.
Both matter, but recent research finds that the number of calories in your food is more important than where they come from. Example: A bagel might seem healthier than a doughnut hole, but dense bagels have the calorie content of six slices of bread. As long as you’re not eating too much fat in other foods, the doughnut hole wins.

4. If you work out, you can eat whatever you want.
That’s robbing Peter to pay Paul. You can’t lose weight if you reduce calories in one way but increase them in another.

5. Skipping meals makes you lose weight fast.
Actually, studies show that people who skip breakfast tend to be heavier than people who don’t. And skipping meals tends to make you overeat later. If you have diabetes, it’s important to keep up a steady intake of small portions of food throughout the day to keep your blood-sugar levels stable and reduce the risk of hypoglycemia.

6. Starches are fattening.
If you are insulin resistant, your body may find it easier to convert carbohydrate calories to fat than to burn it as energy, but the fact remains that starches (and other carbohydrates) are less dense in calories gram for gram than other types of food. The main issue is calories, so if you load starchy foods with fat — sour cream and butter on a baked potato, for instance — or eat them in large quantities, the caloric load can add up.

7. You should never eat fast food.
Never say never. Fast food can be worked into your meal plan if you choose well. Opt for grilled foods instead of fried, avoid or scrape away high-fat condiments like mayonnaise, and share those French fries to keep portion size down.

Source:Reader’s Digest

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Pregnancy & Child birth Therapetic treatment

Getting Back In Shape After Childbirth

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Following the birth of a child, a new mother is often overwhelmed by the tasks of parenthood. Besides adjusting to her new lifestyle, the mother must turn her attention to her own body. Hormonal changes during pregnancy and the growth of the fetus in the uterus have tremendous effects on the mother’s body. The pelvic floor, which is a group of muscles which support the abdominal organs, is often weakened and stretched during pregnancy and childbirth. To restore strength to these muscles a woman must perform a series of exercises..…CLICK & SEE

During the nine months of pregnancy, the woman’s body continues to change and evolve to meet the needs of the unborn baby. However, within weeks after the baby is born, the mother can take steps to enhance the healing in her body. With proper exercise, a new mother can speed her recovery time and simultaneously feel better about herself.

A Post Partum Exercise Regimen

Strengthening of the abdominal and pelvic floor muscles represent the foundation of a post-partum exercise program. During childbirth, the abdominal muscles are often stretched and the pelvic floor muscles traumatized. Although the uterus will return to normal size within six weeks, specific strengthening exercises are required to restore the tone to the abdominal muscles.

Specifically, patients need to practice a series of four exercises designed to promote the strength of the affected muscles. First, identify the pelvic floor muscles by partially emptying the bladder and stopping the urine flow. This exercise promotes the strength of the pelvic floor muscle. Secondly, while laying supine, flatten the stomach and hold for five seconds. (Don’t forget to keep breathing). The third recommended exercise is called the “straight curl up.” To perform this exercise, the woman should lay on the ground with her feet flat on the floor. Then, she should reach forward toward the knees, lifting her shoulders off the floor. During each motion, the woman should pause and slowly return to the starting position. Finally, the diagonal curl up will boost the strength of the abdominal muscles. To perform this exercise, the woman should again rest on the back with the knees flexed and the feet flat. Then, to complete the exercise, the woman must diagonally reach across her body with her right hand extending toward her left knee. Then slowly return to the starting position and resume the exercise, only this time reaching her left hand to her right knee. The performance of these exercises will allow the new mother to restore healthy and strong muscles.

click to see the pictures

Restoring Back Strength

As a mother gets back on her feet following delivery, moderate exercise is important. Experts often recommend walking (and pushing a stroller) because it restores back strength and posture. During pregnancy and childbirth, the muscles of the back tend to shorten, leading to a rotated pelvis. Physical therapists call this forward rotation a lordosis, “sway-back” position.

To correct this condition after pregnancy, a woman can perform several other exercises. The first exercise referred to as a “bridge,” requires the woman to rest on the back with her knees bent and feet flat. Then, she must gently lift her hips toward the ceiling. A second exercise designed to improve posture center on pelvic tilting. In this exercise, the woman must rest on her back and contract the abdominal muscles while simultaneously flattening the arch of the back into the floor. This exercise will strengthen the abdomen and reduce the possibility of the “sway back” position. Finally, women who just gave birth to a baby must guard against awkward lifting positions that can cause back complications. The mother must instead remember the proper lifting techniques of bending at the knees and keeping the head and chest high. By practicing these and other post partum exercises, women can maintain their health and enjoy their new bundle of joy.

Yoga Exercises under the guidance of some expart is the best way to rejuvenile yourself and mentain good health,mind and soul all along.

Source:Therapy Services Associates

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WHY CORNER

Why do people snore while sleeping?

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Snoring  happens  to all of us: tossing and turning sleeplessly while the person in the next room snorts and snarfs his way through the night. Why is it that a perfectly normal, healthy person makes such an awful noise?

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While breathing during sleep, structures like the palate, uvula (fleshy conical lobe at the back of the mouth) and tonsils may flap against each other as there may be excess tissue in this region. The vibration of relaxed floppy tissues that line the upper airway causes the sound that you hear when someone is snoring. This is because when you sleep, all the muscles in the body are relaxed and muscle tone decreases.

The upper airway is lined with muscles that keep the airway open. When these muscles relax during sleep, the diameter of the airway decreases and, in some people, this partially blocks the airflow, leading to turbulence.

Instead of air flowing smoothly down the airway into the lungs, it flows with gusts and bursts. Travelling through such an airway, the air picks up speed and gets whipped around in different directions. As the air bounces around, it hits the relaxed, floppy tissues lining the throat and causes them to vibrate, like a flag in the wind. This produces the snoring sound.

People don’t make a snoring sound when they are awake because the muscles in the throat hold the airway open wide enough for a smooth flow of air into the lungs.

Also, we snore more as we get older because our muscles become increasingly flaccid with age. Gaining weight also adds to the chances of snoring as fat deposits accumulate in the tissues of the airwaymaking them heavier so they fall more into the line of airflow.

Source:The Telegraph (Kolkata,India)

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News on Health & Science

Obesity Is Found to Make Ovarian Cancer Deadlier

 

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Ovarian cancer is fairly common. ”About one in 60 American women will develop ovarian cancer,” said Dr. Andrew J. Li, the senior author of the study, a faculty physician at the Cedars-Sinai Medical Center and an assistant professor of obstetrics and gynecology at the University of California, Los Angeles. Each year, about 20,000 new cases are diagnosed and about 15,000 women die of the disease, according to the American Cancer Society.

It is well known that obesity is associated with various malignancies, including kidney, throat, breast and colon cancers. Findings about obesity and ovarian cancer have been somewhat less clear, the researchers say, but evidence from previous studies suggests that obesity predicts a worse outcome for ovarian cancer patients as well.

The scientists wanted to know whether excess fat, apart from any other health problems it might cause, had direct effects on tumor growth. They reviewed the medical records of 216 patients at Cedars-Sinai who had surgery for epithelial ovarian cancer. The data included information on height, weight, age and any other diseases. The cause of death was presumed to be cancer related if the patient had advanced recurrent disease at the time of death.

Half the patients had ideal weight, with a body mass index from 18.5 to 24.9, and 8 percent had a B.M.I. of less than 18.5, considered underweight. Twenty-six percent were overweight, with indexes exceeding 25, and 16 percent were obese, with indexes higher than 30.

The overweight and obese differed little from normal and underweight people in age or in health status, except that they had more hypertension and diabetes.

But among patients with Stage III or Stage IV disease, the most advanced stages, those with B.M.I.’s greater than 25 survived disease free for an average of 17 months, compared with 25 months for people with indexes lower than 25.

For each increase of one unit in the index, the researchers found a 4 percent increase in the risk of recurrence and a 5 percent increase in the risk of death.

This ”dose response” effect strongly suggests that obesity alone is responsible for the decreased survival time, Dr. Li said.

The researchers acknowledge that their study, published yesterday in the journal Cancer, has certain weaknesses.

They found that a slightly lower dose of chemotherapy relative to body surface was given to obese patients, and it is possible that this underdosing may have had a role.

In addition, fluid in the body cavity, a symptom of the disease, may have artificially increased the B.M.I. of some patients. And it is possible that other diseases like hypertension and diabetes, more prevalent among the obese, could have decreased survival among those patients.

The study was also limited by its retrospective method and small sample population.

The researchers said they believed that it was unlikely that those factors could have accounted for the decreased overall survival time of obese women. More likely, they said, is that the presence of fat tissue encourages tumor growth or increases resistance to treatment.

”There may be some factor secreted by adipose tissue that makes tumors less sensitive to chemotherapy,” Dr. Li said, referring to fat tissue. ”We have some ideas, and we’re working on looking at those factors now.”

Dr. Li said obesity did not increase the risk of developing ovarian cancer, but did affect the chance of survival when a person developed it.

”Reducing obesity and maintaining an ideal body weight,” he said, ”is important for many reasons. This is just one more health problem in which obesity plays a role.”

Source:The New York Times

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Suppliments our body needs

Calcium

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Why do you need calcium?

Calcium is the most common mineral in the human body. Calcium is essential to the growth and maintenance of strong, healthy teeth and bones. It is also necessary for regulating the heartbeat and lowering cholesterol levels.

What are some good sources of calcium?

Dairy products and vegetables are the main sources of calcium; meat, fish, eggs, cereal products, beans, and fruits can also be good sources.

What can happen if we don’t get enough calcium?

Aching joints, dry, brittle nails, tooth decay, high blood pressure/high cholesterol levels in the blood, and muscle cramps have all been associated with calcium deficiencies. Perhaps the most significant potential complication from inadequate calcium intake is bone loss, often leading to osteoporosis and increasing the risk for one fractures.

Source:ChiroFind.com

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