Stress Management

Stress is common problems we face in our daily life. It may be work pressure, financial problem, exam fear, relationships etc. Too much of stress will put you in a bad mood. It also results in problems like depression, blood pressure, heart disease. Here are some ways to reduce stress:

Calming scents:
When you sniff something you like, you will breathe more deeply. Your blood pressure lowers and your heart rate gets slow all of which will relax you. Engage yourself in this fragrance when you are in stress. If you don't have your calming scents near you, then just take 4-5 deep breaths. 

Speak slowly:
When you feel surrounded by stress, speak slowly than usual. You will find yourself thinking more clearly and reacting more responsibly. Stressed people talk fast and breathlessly. Speaking slowly will make you less anxious.

Try not to allow yourself to waste energy and thoughts where it is not needed.

Have stress busting foods:
Research show that several foods boost the level of Serotonin(a calming brain chemical). They can also reduce levels of Cortisol and Adrenaline(these are stress hormones). A nutritious diet can combat the impact of stress.
   Drink Plenty of water: Dehydration may induce stress and anxiety. So stay hydrated.
   Oranges: Oranges are rich sources of Vitamin C. They can reduce levels of stress                              hormones

Exercise for better blood circulation and better health

People who lead their lifestyle inactive need to stay fit and healthy and also increase their blood circulation in the body. Sitting in front of computer for long hours leaves one fatigued to regularly exercise. Lack of exercise slows down blood circulation in the body.
Good blood circulation is very necessary to improve ones memory and concentration, preventing toxin formation in body and keeping joints of body flexible.

                   Exercise is cheap, it can even be free. You will live longer if you exercise(There is connection between exercise and heart health). Exercise reduces stress.

Here are some exercises to do on a regular basis to improve blood circulation in body:

 1.Walking
    Walking is most simplest and easiest of all exercises. Walk just for 30 minutes a day.
    After food, take a walk of 5 minutes. Don't walk fast after having food. Walk normally         after food.

 2.Swimming

    If you hate gym and want to do something different, then swimming is the great                   option. There are many styles(strokes) of swimming to enjoy. They are back stroke,             butterfly stroke, breast stroke, side stroke, dog paddle, survival travel stroke,                       snorkeling, fin swimming, flutter back finning, feet first swimming, cork                             screw swimming, turtle stroke, moth stroke and still more.

 3.Aerobics

    If you love music, you will surely love swaying to it too. Enroll for aerobic classes or             buy DVDs of aerobics available online or in market.

 4.Cycling

    Cycling is one of best exercises. It provides heart and blood vessels good work out.               Cycling tones muscles of legs and thighs. 

    
 5.Belly Dancing
    Dancing, especially belly dancing, is very effective when it comes to blood circulation.       It improves cardio-vascular health, improves abdominal muscles and bowel                           movements.

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      

Prostrate Cancer: Symptoms and Care

What is Prostrate Cancer?
Prostrate Cancer is Cancer of Prostrate gland. Prostrate gland is present only in men. It is found in pelvis. Prostrate gland secretes part of fluid portion of semen. The fluid secreted is essential for reproduction.

Prostrate Cancer Symptoms
 1.Frequent need to urinate.
 2.Difficulty to start urinating.
 3.Difficulty to hold urine while urinating.
 4.Interrupted weak flow of urine.
 5.Blood in semen or in urine.
 6.Pain or burning sensation with urination or ejaculation.
 7.Difficulty in having erection.
  Risk factors:
 1.Age
  Risk of Prostrate Cancer increases with age. People above 50 years of age are more prone to Prostrate Cancer.

2.Family History
A man whose father has or had prostrate cancer is twice more likely to get prostrate cancer. If several family members had prostrate cancer then risk is very high. If it is found within 40 years of age in father then there are more chances of inheriting it to the children.

3.Nationality
Prostrate cancer is more common in North America, Europian countries, Caribbean and Australia. It is less common in Asia, Africa and South America.

3.Genetic Factors  
Mutations in portion of DNA called BRCA2 gene can increase risk of Prostrate Cancer. The same mutation in females may increase the risk of developing breast or ovarian cancer. 

4.Other Reasons
Diets high in red meats and fatty foods and less in vegeterian food can increase risk of developing prostrate cancer. Obesity can also increase the risk of Prostrate Cancer.

Diagnosis of Prostrate cancer
  1.Physical examination(Digital Rectal Examination)
     In physical examination doctor will insert gloved and lubricated finger into the rectum        to feel hardened areas or bumps or lumps on prostrate that might be a cancer. This              test should be carried out after the age of 50. If your family background has                        prostrate cancer then this test should be conducted after age of 40.
                                                                                                                                           2.Prostrate Specific Antigen (Blood) Test
      The PSA test measures the blood level of PSA(Prostrate specific antigen), a protein               that is produced by the prostate gland. This test is carried along with Digital Rectal             Examination(Physical examination). PSA test is carried for different intervals (say                 weekly) and if PSA level is increasing in blood, there is chance that patient is                       developing prostrate cancer. If there is high level of PSA in blood(in first                              test), it does not mean there is prostrate cancer.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                          






  

Pimple Care

Get Summer Ready

Summer season is most torturing season because of hot weather. We can prepare for this season and stay healthy.

Effects of Hot Sun
Heat Stroke
Staying in hot sun for longer period can cause dangerous health problems. It can cause sun stroke which is a serious medical condition. Body temperature rises too high due to excessive heat exposure. The body looses ability to cool itself and body temperature rises above limits. Body temperature increases and no sweat is produced.

         Symptoms of heat stroke are
         1)High body temperature, above 40'C(104'F).
         2)Sweating that abruptly stops. Due to severe dehydration, body cannot sweat                     anymore and skin becomes dry. The body has no way to cool.
         3)Confusion.
         4)Dark colored urine.
         5)Rapid pulse.
         6)Fainting.
         7)Rapid, Shallow breathing.
         8)Headache
         9)Skin becomes hot, dry and red.
       10)Nausea
       11)Vomiting
       Lets divide our treatment for heat stoke int two. One, if the person is conscious and the other, if the the person is unconscious. 

Steps to reduce body temperature if the person is conscious are:
1)By taking cool shower or bath.
2)Stay hydrated by drinking enough water. Don't re hydrate your body with sugary, alcoholic, cold beverages.Sugary and alcoholic drinks may reduce your bodies ability to reduce heat. Don't drink cold water or beverages in summer as they may cause stomach cramps.
3)Get into a shady or air conditioned place so that it will reduce heat.
4)Don't move out in sun in between 11 am to 4 pm as radiations will be intense at these times.

If the person becomes unconscious, follow these steps.
1)Shift the person to shady area and spray water on the body.
2)The patient can be kept under the fan.
3)Use ice packs to cool the body.
4)Alert emergency services if patients condition does not improve.

Tanning effects
Sun can tan your skin and turn you black. So apply a sunscreen lotion or cover your body with cloth. Sunscreen lotions will protect you only for 1-2 hours. So if you are getting exposed to sun for longer time, cover your skin with cloth.
   

Benefits of Swimming

Swmming is a good activity because almost all muscles of our body are put into work.
It improves heart health.
It improves muscle tone.
It will reduce body fat, I mean it will reduce weight.
It increases height in children.
It keeps your body flexible.
It improves lungs health.
Swimming produces same relaxation as yoga.

Smoking Side Effects

Cigarettes contain about 600 ingredients. After burning they generate over 4000 chemicals amongst which 69 are carcinogenic(cancer causing).
Smoking generates huge amount of free radicals that attack immune system.

1.Premature Ageing

Smoking is main reasons which cause premature aging. Skin turns leathery and deep wrinkles happen.Biochemical changes in body due to smoking speed aging process. Smokers live 8-10 years less than non smokers.

2.Impotency

Smoking can lead do decreased sperm count in men.

3.Effect on Skeleton(bones)
Smoking reduces blood supply to bones.
Nicotine slows down production of bone forming cells and even it kills bone forming cells(osteoblasts).
Smoking decreases absorption of Calcium from food.
Smoking fastens bone calcium loss during menopausal years. It adds to bone loss which is    already happening.
Smokers have risk of fracture 2 times more than normal person.

4.Effect on hair
Smoking will cause hairfall. So if you dont want to loose your hair quit smoking.

5.Effect on eyes
Smoking can induce cataract at an early ages.

Eye Health

-Leafy greens like spinach, kale, collard greens, brussels sprouts can help improve vision.

-Dark berries like blueberry and blackberry are best for eye health.

-Carrot is good old vegetable which helps eyesight.

2. Vitamin A  

-Deficiency of vitamin A can cause night blindness. It can also cause severe dry eyes, which can lead to eye infections and vision loss.

3. Eye Exercise

    - Roll your eyes clockwise and anticlockwise. Repeat for 8-10 times.

   
   - Close your eyes tightly for 4-5 seconds. Open them for 4-5 seconds.Repeat 8-10 times.

    
    - Lightly press three fingers of each hand against your upper eyelids. Hold them there for 1-2 seconds, then release. Repeat 5 times.

    
   -Hot and Cold Compress: Soak one towel in hot water, and the other in cold. Take one and lightly press it to your face, focusing on your eyebrows, closed eyelids, and cheeks. Alternate between the two as desired, making sure to end with a cold compress.

    

    -Eyelid Massage: Close your eyes and massage them with circular movements of your fingers for 1-2 minutes. Make sure you press very lightly and have washed your hands to avoid damaging your eyes.

    

    -Lightly press three fingers of each hand against your upper eyelids. Hold them there for 1-2 seconds, then release. Repeat 5 times.

4.Give your eyes a rest

-If u spend lot of time at a computer or focusing on any one thing, you sometimes forget to blink and your eyes can get fatigued. For every fifteen minutes, look away about twenty feet infront of you for twenty seconds. 

5.Quit Smoking

    Research has shown that smoking can lead to cataract. It also increases the risk of developing age realted macular degeneration. It may also lead do optic nerve damage. It also results in dark circles around your eye. Quit smoking.

Brain Boosters

1.Gotu kolaConsumption of 5-10 leaves of gotu kola daily will help boost your memory power. It is also used to treat Alzheimer's disease. Gotu Kola is a rejuvenative nervine recommended for nervous disorders, epilepsy, senility and premature aging. As a brain tonic, it is said to enhance intelligence and memory. It strengthens the adrenal glands and cleanses the blood to treat skin impurities. It is said to combat stress and depression, increase libido and improve reflexes.2.Ginko BilobaGinko Biloba tree leaves are used to boost brain functionality. These leaves help reduce loss of memory and other brain disorders like Alzheimer. Ginko Biloba is also called as Maidenhair tree or Balkuwari tree(Hindi).3.Vitamin E and BThe most powerful brain antioxidant is vitamin E. Vitamin E decreases inflammation in the brain, scavenges free radicals, and helps stop degeneration of cognitive function.         Degeneration of cognitive function leads to parts of brain not to work. It also leads to deceases like Alzheimer's and Parkinson's deceases.         Take a good B-complex supplement that includes B6 and B12. Vitamin B helps to overcome mental fatigue.4.Food enriched with Folate(Folic acid) boost brain. Folate deficiency is linked with depression. Make sure your food is enriched with folates. Leaves which contain folate are spinach and lettuce. Vegetable like beetroot is rich in folate content. Even jaggery is rich in iron content. Nuts(almonds, walnuts, cashewnuts) and legumes(all daals and peas) are rich sources of folate.

Yoga and Meditation benefits

Benefits of Meditation

- Lowers high blood pressure.Increases blood flow and reduces heart beat rate.

-Reverses heart disease.

-Lowers the levels of blood lactate, reducing anxiety attacks.

-Reduces pain and enhances bodies immune system.

-Decreases any tension-related pain, such as, tension headaches, ulcers, -insomnia, muscle and joint problems.

-Reduces feeling of depression, anger and confusion.

-Increases serotonin production that improves mood and behavior.

-Increases the energy level, as you gain an inner source of energy.

Benefits of Ujjayi pranayama

(video link-  https://www.youtube.com/watch?v=d8dd8gAxLDI)

-It has tremendous healing effect on thyroid problem.

-It controls snoring.

-It heals asthma and tonsils.

-It enhances capacity of respiratory systems and digestive system.

Hair Health

1.Egg

For silky hair, take egg white from 1 or 2 eggs according to your hair length, apply to hair, leave it for 1 hour. Rinse hair with mild shampoo. Egg white will be containing protein which will nourish your hair. Do it once in a week.

2.Scalp massage

Massaging scalp can help stop your hair fall. Massaging scalp will increase blood flow to hair follicles, condition the scalp and enhance the strength of hair roots. Use of nourishing oils will increase the benefits of scalp massage.

2.Hibiscus

Hibiscus leaves and flower extract act as Hair conditioner. Take some 20 hibiscus leaves and 4-5 hibiscus flowers, wash them, put them in a cloth like handkerchief, squeeze. You will get jelly from squeezing. Wash your hair with shampoo. Now apply this jelly, leave it for 5 min. Rinse hair. Your hair root will be nourished and hair become smooth.

3.Nail rubbing

Nail Rubbing is Indian culture. We can get long, dense hair from nail rubbing technique. You should do it while you are empty stomach or 2 hours after food.

Pregnant woman and people with Blood Pressure should not do this technique. 

4.Use of Wooden Comb

Use wooden comb to comb your hair. It does not produce static electricity, where as plastic combs produce static electricity. Static electricity is not good for hair and scalp.

5.Reduce use of hot dryers and straighteners.

Hair is mainly made up of proteins. Using heating straighteners and dryers will damage hair cuticle and protein. Cuticle is outer most layer of a hair strand. Once the cuticle is damaged, the moisture balance is disrupted and your hair is more prone to breakage. So use straighteners and dryers only on special occasions.

6.Quit smoking

Smoking may result in hair loss. So quit smoking.

Digestion Health

Baking soda
If your stomach is upset by over eating or by fast eating, add 1 tablespoon of baking soda to a glass of water add  lemon juice(from 1/2 lemon), drink it. Do this for every 3-4 hours until you feel relaxed. This is not for breast feeding mothers and patients with blood pressure.

Aloevera
Daily consumption of 2 to 3 inches of aloevera's pulp helps to reduce acidity, gastric problem and constipation as well as it reduces cholesterol.

Stay hydrated
Drinking too little water slows down your digestive system significantly.

Kidney Health

   One of the most crucial organs in your body is the kidneys. This is because the kidneys function in not only enabling your body to detox, but get rid of impurities from our blood stream in addition to waste products from your urine. Unfortunately, these vital functions of the kidney can be hampered by numerous ailments. Kidney stone is one of the kidney ailments that affect millions of people worldwide.

Some tips for kidney health are:

1.LEMON JUICE

Extract lemon juice from 1 lemon, mix it in a glass of water. Drink the mixture. After drinking make sure that you will drink water for every half an hour.

2.WATER

Drinking 7-8 glasses of water every day will make kidney function well.


3.WATERMELON AND GRAPES

Watermelon and grapes act as diuretics. Consume these fruits in abundance to get rid of kidney stones. 

Oral Health

-Foods that eliminate bad breath are Ginger, Cinnamon, Avocado, Mint & Spearmint, Apple Cider Vinegar, Cumin seeds, Citrus fruits.
------------------------------------------------------------------------------------------------------------   -To test if you have bad breath, simply lick the inside of your wrist, let it dry and sniff. If the smell is bad, you can be fairly sure you have bad breath.
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-Brush twice a day.

-After brushing, massage your gums. This will make teeth longevity.

-Don't forget to brush your tongue, or use a tongue scraper.

-Children usually swallow the tooth paste due to its taste. This may lead to fluorosis                which effects teeth and bones  

Skin Health

1.Dark Chocolate
Eating Dark Chocolate can help make your skin glow. Coca holds hydrating nutrients and is loaded with anti oxidants, which work to make your skin brighter and clearer.

2.Quit Smoking

Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health.

Smoking also damages collagen and elastin — the fibers that give your skin strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — can contribute to wrinkles.

3.Green Tea
Since green tea has antioxidants, it slows down ageing process. It keeps skin young. Green tea boosts collagen(fibers that give strength and elasticity to skin) production.