Healthy Tips For Better Live

Archive for July, 2010

Ask most people who are training to get fit what part of their body they would like to develop and, I’ll wager, most will say it’s their abdomen. Men will likely say they want a well defined six pack and women will say they want a trim waist. How do you achieve that goal, though? Again, most people will say that you must do crunches or sit ups. Yes, you can do those but why would you want to do such ineffective exercises? Perhaps you don’t know about other ways to develop not only the six pack but the whole core. You might think about doing the plank exercise, both front and side versions, and ab-wheel rollouts. Both excellent ways of working the core. But there are other, more effective exercises that will give you the desired six pack look, develop your core strength and improve your posture.

And did I mention that they will help you lose fat? Well, they will. With too much fat around the midsection your abs just won’t show. They might be there, hard as steel, but no one will ever know. They’ll be hidden. These other exercises will work all your core muscles, and your arms and legs, together. They will work your body as a unit with each set of muscles supporting and co-ordinating with the others. That’s how they work when you are using them during sporting events or when you are just walking and moving in your daily life.

A six pack is very desirable to have but it is really just cosmetic if you haven’t developed the other important muscles of the core. It might look good and make people feel more attractive but it will just be all show if your other muscles aren’t strongly developed too. The muscle that makes up the six pack, the rectus abdominis (RA), is just part of a larger group of muscles in the abdomen, pelvis and back that are responsible for stabilising the spine and pelvis and helping to form a link between the arms and legs to allow power to be transmitted between them.

As I said above, crunches and sit ups are rather ineffective but they can also be harmful. Doing crunches and sit ups to develop the six pack can lead to shortening of the rectus abdominis. They can also cause shortening and tightening of the hip flexors. Most of us spend too much time sitting down for long periods, and many probably already have over-tight hip flexors. When the body habitually adopts a certain position it can adapt to that position, and muscles and ligaments can settle into shortened ranges of motion. Sitting for long periods can lead to adaptations in the hip flexors so that you will find it difficult to maintain correct posture when standing and walking. Doing only crunches and sit ups could make the situation worse.

They can lead to shortening of the RA which can pull you into a stooped position, with a change to the curve in your lumbar spine. When the rectus abdominis is too strong, and there is a compensatory flattening of the lumbar curve, this can lead to lower back pain and pain and numbness that radiates down into the legs and feet due to compressive forces on nerves in the pelvis area. If the lumbar curve flattens out too much there will be the very real risk of damage to the spinal discs when heavy loads are lifted. Conversely, a rectus abdominis that is too weak can lead to an excessive curve in the lower back, which can bring its own problems.

Does this mean that we shouldn’t do abdominal exercises? No, of course it doesn’t. Strengthening the abs is vital for good health, good posture and optimum performance in sports. It does mean that we shouldn’t try to develop the abs in isolation. They are part of the core musculature and should be exercised together with the other core muscles. This way, we can have a balanced, healthy body that is not subject to the strains and pains that can result from overtraining one part of the body at the expense of another part.

One of the most important functions of the abdominal and core muscles is to maintain stability of the spine. It is advisable to do some exercises that work those muscles statically without flexing, extending or twisting your trunk. They will then become strong enough to resist movements that would flex, extend or twist the spine when you want to, or need to, keep it stable..

For an effective training regime that allows for balanced development of the core muscles and a well defined six pack, you need to pick the correct exercises. You could just select any at random from all the places where they are described but you could be picking ineffective or even dangerous ones.

There are dozens of really effective exercises for your abdominals and other core muscles, but if you have any injuries you need to be careful which exercises you pick. If they cause pain in the injured area, don’t do them. If in doubt, consult someone who is qualified and capable of assessing your particular condition regarding suitable exercises.

Even if you have no injuries, you should be careful not to do any exercise that causes pain. I don’t mean the expected pain that comes from actually exerting yourself and making your muscles work harder than they are accustomed to doing. What I mean is a pain that stops you functioning properly, one that causes great difficulty walking, bending or moving your arms. If any exercise causes that, stop doing it. It might seem obvious but some people think they can push through the pain and that the body will adapt. If it’s the kind of pain we are talking about here, continuing to do whatever causes it could lead to serious injury. Because of our differences due to existing injuries, body proportions or posture, some exercises that are suitable for one person could be unsuitable or dangerous for another.

Try each new exercise carefully. Only do a few reps or sets to see how you feel. If you aren’t happy with it, do something else. There are more than enough to choose from. After a time doing other exercises you could return to the one that hurt or felt uncomfortable. It may feel better if your injury has healed, your posture improved or muscles have become stronger.

Laser dentistry offers plenty of advantages compared to the traditional form of dentistry. Some patients request to not have anesthesia at all since the process is painless although some may experience minimal discomfort, treatments heal faster and do not need stitches, and the chances of you getting a bacterial infection are less to none since the lasers kill bacteria.

Below are laser dentistry procedures for the teeth:

o Detection of Cavity – lasers help in detecting cavity, even at the earliest stages. Lights on the laser gives signals to the dentist when a cavity is present, allowing your dentist to treat it as soon as possible.
o Tooth Fillings – lasers will soon replace the drill when it comes to the application of dental fillings. The fillings are not only applied precisely, but bacteria is also eliminated and destroyed in the process.
o Treatment for sensitive teeth – say goodbye to teeth sensitivity when it comes to drinking hot or cold drinks as laser dentistry offers treatment for sensitive teeth.
o Teeth whitening – laser dentistry offers lasting and instant results when it comes to whitening teeth. Teeth can be whitened up to 10 shades, and it only takes one trip to the dentist.

Below are laser treatment procedures for the gums:

o Treatment for gummy smile – get the smile you always wanted with the help of lasers. Lasers help show more teeth instead of gums by reshaping the gums.
o Frenula – this is a treatment for children who are tongue tied or children who are having trouble breastfeeding.
o Crown Lengthening – lasers can help reshape both the tooth and gums for healthier looking teeth.
o Epulis – laser dentistry can help in the treatment of skin tissue folds that are caused by dentures that are ill fitting.

Those who suffer from Anemia either have a reduced number of red blood cells or a reduced amount of hemoglobin (the component of red blood cells that attaches to oxygen and transports it in the blood). Since there is less oxygen available to the cells in the body, Anemics have less energy to perform normal functions. The most common cause of Anemia is iron deficiency… iron is used to make hemoglobin. Most Anemics are on medication for life. We are interested in fixing the nutritional deficiencies underlying the condition to heal the ailment completely.

Iron is a trace mineral of vital importance to the body. Although there is only about a teaspoon of it in your body at any one time, it is essential in the formation of Hemoglobin, the red pigment of blood. There are two types of iron: Heme and Non-Heme. Now, Heme is more easily absorbed by the gastro-intestinal tract (10-30%) while Non-Heme is only about1-10% absorbed. Heme is available in the tissues of animals. That’s right, the more available source of iron is found in meats and dairy than in plants. But we suggest only obtaining your iron from vegetable sources. Why?

The interesting fact is that despite a less absorbable form of iron, vegetarians are no more likely to suffer from iron deficiency than non-vegetarians. Draper and Wheeler have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Anderson found the iron status of long-term vegetarian women to be adequate, despite a high intake of fiber and phytate which INHIBITS the absorption of iron!

In fact, because iron can be stored in the body, too much iron can cause problems. Too much iron consumption leads to the production of free radicals (a molecule with an extra electron that will steal a negatively charged hydrogen electron from DNA, tissues, or organs which causes disease and aging). High levels of iron have also been found in association with heart disease and cancer. The buildup of iron in the tissues has been associated with a rare disease known as hemochromatosis, a hereditary disorder of iron metabolism that causes bronze skin pigmentation, cirrhosis of the liver, diabetes, and heart disorders. All of this leads us to the conclusion that despite animal foods, you should never get your iron from a supplement. First, the pill will not have all of the other organic nutrients (copper, manganese, molybdenum, Vitamin A, and the B complex) necessary to absorb the iron safely. Second, in pills, you will get something like ferrous oxide (oxidized iron: In other words, RUST).



Symptoms:

Weakness, fatigue, overall pallor, dizziness, pale lips and eyelids, depression, pale and brittle nails, and coldness of the extremities

Recommendations:

An all natural whole food supplement can be helpful. VITAFORCE(TM) is extremely abundant in organic iron and has extraordinary blood building properties. Iron is up to 16 times more absorbable if taken with Vitamin C and this is properly balanced naturally in VITAFORCE(TM). It is also extremely rich in all the other nutrients necessary for healthy blood. If you are anemic, then drink juices rich in chlorophyll. Chlorophyll is responsible for the green pigment in plants (called the “blood” of plants). Chlorophyll has almost the exact same chemical makeup of hemoglobin (less one iron molecule), both are responsible for carrying oxygen in the blood. Since the chemical makeup is almost identical, chlorophyll can quickly and easily be converted to hemoglobin. If the juices are rich in organic iron, then you have all the qualities for a blood transfusion. For example, the fresh organic juice of carrots, beets and beet greens dramatically increases the red blood cell count in the body. Dark leafy vegetables and especially They have extraordinary blood-building properties. Other foods that contain iron are asparagus, bananas, beets, dulse, kelp, whole grains (esp. millet & kamut), leafy greens, raisins, parsley, peas, plums, squash, prunes, purple grapes, broccoli, and yams.
Things to Avoid:

All inorganic supplemental forms of iron; none of the iron supplements use organic iron, so you cannot absorb any of it and it gets pissed away or lodged in your tissues where it can cause disease. Caffeine and tannins (in tea), and calcium inhibit iron absorption. So, avoid coffee and tea. Beer, candy bars, dairy products (milk, cheese, butter, ice cream, etc…), and soft drinks. Additives in these foods interfere with the absorption of iron. Foods containing oxalic acids inhibit the absorption of iron. Eat only in moderate amounts; almonds, cashews, chocolate, cocoa, soda, and most nuts and beans.
References:

1) James F. Balch, M.D, Phyllis A. Balch, C.N.C, “Prescription for Nutritional Healing,” (1997)

2) Anderson, B. et al. The iron and zinc status of long-term vegetarian women. Am J of Clin Nutr v.34 (6),(1981):p.1042-1048.3) Draper, A. & Wheeler, E. The diet and food choice of vegetarians in Greater London. Center of Human Nutrition, London.(1989)

Even though September is the ‘official’ month for ovarian cancer awareness, women of all ages need to be known about the disease. That’s right… women of all ages. Why would ovarian cancer awareness matter for women who are not at the age for which there is a greater risk for getting the disease? Well, first of all there are pre-menopausal women who get ovarian cancer, though such a situation is not as common. Secondly, with proper ovarian cancer awareness, a young woman can make lifestyle choices that may help decrease her chances of getting the disease later on in the future.

So, what are some issues that should be of concern when it comes to ovarian cancer awareness? Well, the first element to proper ovarian cancer awareness involves the preventative measures a woman can take to reduce the her risk of developing the condition. These preventative measures include: having babies in one’s 20s, breastfeeding, taking birth control pills, avoiding talcum powder both on oneself and when changing a baby’s diaper and eating a healthy diet with a limited number of saturated fats and dairy products. Women who are at greater risk can also consider getting their ovaries removed or getting a hysterectomy when they get elderly.

The next are of concern when it comes to ovarian cancer awareness involves educating women of the symptoms associated with the condition. These symptoms involve urinary incontinence and abdominal pain in the disease’s very early stages. As it progresses these symptoms will become worse and may be accompanied by other symptoms such as increased abdominal girth, digestive problems, post-menopausal bleeding and painful sex. By knowing these symptoms, (which tend to be mistaken for other less serious conditions), women can at least consider the possibility that they may be suffering from ovarian cancer.

The final element of ovarian cancer awareness should involve giving a voice to the women that do have the disease. Too often in ovarian cancer awareness campaigns so much emphasis is placed on preventing the disease or even diagnosing the disease that the women who actually have the condition are forgotten. These women should be encouraged to speak about their condition, so other women who have it can develop strategies for which they can better deal with living with such a deadly illness.

So, how can a woman increase ovarian cancer awareness? She can make a donation to any ovarian cancer awareness causes as well as participate in any fundraisers such organizations might be having. A common fundraiser could be a walkathon. Additionally, women who already have ovarian cancer can increase awareness by writing about their condition on message boards or on networks that accept articles from individuals. She can also consider starting a website or a blog about her condition, so the world can know that even if you are unfortunate enough to get the disease, it doesn’t mean your life has to end. All in all if ovarian cancer awareness is going to be successful, both ovarian cancer sufferers and women who are not at risk need to find ways to contribute to such causes.

Many people mistake the condition of insomnia and confuse it with any normal sleeping disorder such as just not being able to fall asleep or waking up during the night.

There could be a number of factors why someone suffers from insomnia and most of the time you will find a clue as to why they have this sleeping problem. Research has shown that if you drink a certain amount of alcohol then this maybe the reason why your suffering from this illness. People do use alcohol a way to escape some kind of bad memory and it will help them fall asleep but then find themselves woken up at night in more of a state than when they first fell asleep. Simply by drinking alcohol when you have a problem will just make the rest of the night restless.

Dealing with alcohol insomnia is never easy for the person that is stressed and is trying to deal with there problems. Before you know it the problem turns full circle and then the problem with alcohol and insomnia really kick in. You will begin to get less sleep and even if you do get two to three hours, its really never going to be enough and with the added strain of horrible dreams why would you even want to sleep.

The real way to deal with this is by eliminating the alcohol all together if you can. You can find ways of dealing with the anxiety problems and you should learn to find a number of ways of dealing with your problem. You don’t have to stop drinking alcohol altogether but limiting your self to a glass of your favourite drink compared to a bottle will make a world of difference. Every one at some time in there life has suffered from some kind of sleep disorder, by just being nervous for an up and coming appointment can keep you up at night.

Insomnia is coined as a condition when one experiences sleeping difficulty. Insomnia symptoms can differ in individuals. Usually people who have insomnia also experiences lack of energy during the day as they typically have a difficulty falling asleep at night. Many would lie in bed for hours, trying so hard to fall asleep and end up in frustration after all the tossing and turning.

Insomnia symptoms in some individuals may not be as obvious as the above. Some may not have a hard time falling asleep, but they display insomnia in a different way. Some may wake up in the middle of the night and have difficulty going back to sleep. Most of the time, insomniacs have very unsatisfying and poor quality sleep.

Then there are some individuals who have their sleeping pattern reversed. They are sleepy during the day and have the tendency to take naps. This translates to little sleep at night. They do not include those displayed by old people who need less sleep than what they used to when they were younger. This is a natural progression and should not be viewed as an insomnia symptom.

As everyone requires different amount of sleep in order to feel rejuvenated, by not having the recommended amount of sleep does not mean that a person has insomnia. As long as one feels energized and rested during the day, chances are the person is not suffering from insomnia. There are many people who mistaken poor sleeping habits or aging as insomnia when in fact it is not. However, if an individual is having poor sleeping patterns due to depression or poor health, then it is advisable to seek treatment before the problem becomes chronic.

Insomnia is a very frustrating experience because the person is anxious to fall asleep at night but is unable to. At the same time, he or she suffers from sleepiness and lack of energy during the day that would most probably interferes with normal activities.

It is therefore vital to know what constitutes as insomnia symptoms in order to proceed with the best treatment so that one can get back to normal life as soon as possible.