Researchers have found the wellspring of youth—it’s running. Examines keep on finding that hitting the streets enhances wellbeing and prosperity. “The greatest advantages originate from incredible practice like running,” says JoAnn Manson, M.D., head of preventive drug at Brigham and Women’s Hospital. Here are the most recent motivations to bind up.
# Look Ahead
People who run more than 35 miles a week are 54 percent less likely to suffer age-related vision loss than those who cover 10 miles a week.
# Keep the Beat
Runners who log a weekly run of 10 miles (or more) are 39 percent less likely to use high blood pressure meds and 34 percent less likely to need cholesterol meds compared with those who don’t go farther than 3 miles.
# Function Well
Men who burn at least 3,000 calories per week (equal to about five hours of running) are 83 percent less likely to have severe erectile dysfunction.
# Build Bone
Running strengthens bones better than other aerobic activities, say University of Missouri researchers who compared the bone density of runners and cyclists. Sixty-three percent of the cyclists had low density in their spine or hips; only 19 percent of runners did.
# Think Fast
British workers were surveyed on a day they worked out and a day they didn’t. People said they made fewer mistakes, concentrated better, and were more productive on the day they were active.
# Stay Sharp
A study in the Journal of the American Geriatrics Society reported that women who were active as teenagers were less likely to develop dementia later in life.
# Sleep Tight
Insomniacs fell asleep in 17 minutes on days they ran, compared to 38 minutes on days they didn’t. They also slept for an extra hour on days they exercised.
# Sneeze Less
People who exercise for an hour a day are 18 percent less likely to suffer upper-respiratory-tract infections than those who are inactive, according to a study from Sweden. Moderate activity boosts immunity.
# Breathe Easy
Researchers had asthmatics do two cardio workouts and one strength session a week. After three months, they reported less wheezing and shortness of breath.
# Live Longer
A review of 22 studies found that people who work out 2.5 hours a week are 19 percent less likely to die prematurely than those who don’t exercise. A separate study found that active people have a 50 percent lower risk of premature death.
Detox eating regimen is an extremely prominent type of eating routine to get more fit rapidly. Different superstars and the media have made a considerable measure of buildup encompassing this eating routine. The essential thought is that the greater part of the sustenance that you eat cause more damage than great in your body. Along these lines, keeping in mind the end goal to carry on with a sound life and get in shape, you have to dispose of the poisons that have aggregated in your body. While the logical confirmation supporting the claim of the detox eating routine is somewhat parsimonious, there is most likely it works in the short term. Before you choose to take after this eating regimen, you ought to know the advantages and disadvantages of the eating routine.
The word detox slim down originates from detoxification. The foundation of the eating regimen lies in option prescription. They have turned out to be tremendously prominent now and plans of detoxification including detox eating regimens are broadly promoted by models, film identities, spas and wellbeing withdraws. You may feel that this eating regimen is your most obvious opportunity with regards to disposing of those tenacious calories however you ought to know more about this eating regimen before you set out on it.
# Understanding detox diet
People who follow the detox diet swear by its effectiveness, saying that they lost 20 or 30 pounds within a week or two of following the diet. The most famous example is of course that of Beyonce who dropped 20 pounds on the detox diet for her role in Dreamgirls within a very short time. On the other hand, the scientific community categorically point out that there is no benefits of a detox diet. Zeratsky (2010) suggested that there is no evidence of accumulation of toxins in the body from foods while a program on the BBC in January, 2013 declared that detox diets are waste of time and money. Hence, you need to know all the facts before you decide to go this route.
The idea that certain foods can be harmful for the body was found in Greek and Egyptian ideas of medicine. Early research in biochemistry and microbiology in the 19th century supported these ideas. However, modern medicine soon discounted the toxin effect of foods. The idea persisted in alternative medicine and it now manifests itself through a variety of detox diets.
# The main principles of detox diets
The main principles of detox diets are as follows:
- In the course of the day we eat a number of foods which are processed or packaged. If they ever contained any nutrients, these are lost by the process of manufacture. Instead, needless sugar and fat are added to make them tasty. These calories and other ingredients actually harm your body. So, the first principle is to cut out all processed foods. For this, just check the label to see if all the ingredients are natural or not.
- The next step is to avoid any food that adds no nutritional value to your diet. This is because, if they are not adding nutrients, they are definitely adding something else which manifests itself in the form of extra calories. So, walk past those isles of fizzy drinks, biscuits, cookies, crisps and cakes.
- The third principle is to identify what your body desires and what it needs and then to cut out all the addictive elements. This means elimination of alcohol, caffeine, chocolates and sugar. A detox diet helps you to really listen to the needs of your body and supply only that which is good for it.
- The final principle is to cut out all the foods to which your body is intolerant. You probably know very well if you have some medical condition like gluten allergy or dairy intolerance. But there may be a host of foods which are harming your body. Signs of such intolerance are bloating, gas and indigestion. It may be difficult to identify the particular food to which you are intolerant. The only way is to completely detoxify your body and then add the foods one by one. Whenever your body reacts unfavorably, you should know that the food is harmful and should cut it out from your diet.
In conclusion, it may be summarized as follows: You ingest a number of foods in your body which are harmful and they result in fatigue, obesity, sickness and headache. A detox diet enables you to cut out all those foods which are harm your body. The result is that you lose weight and feel much healthier after following this diet.
One of the main reasons why detox diet has become so popular is that a number of celebrities swear by it. Angelina Jolie, Beyonce Knowles and many others are well known examples.
# Most popular detox diets
There are a number of diet plans which can be considered as detox diets. Here are some of the most common detox diet plans.
- The most famous detox diet is the lemonade diet, also known as the master cleanser. It was devised by Stanley Burroughs in late 1940s. It is a tough regime to follow, but can be amazingly effective in getting rid of toxins and shedding extra weight, though its primary purpose is to cleanse the body. It consists of 60 oz of spring water; 2 tbsp Grade B maple syrup per glass, 2 tbsp freshly squeezed organic lemon juice per glass and about 1/10th tsp of cayenne pepper per glass. The water must be spread over 6 equal glasses throughout the day. This diet is supplemented by a laxative tea because the lack of fiber can cause constipation.
- The beauty detox solution is written by Kimberley Snyder and its aim is to make your skin glow and make you feel beautiful. This diet does not involve calorie counting and measuring. Instead, it emphasizes on fresh fruits and veggies. The consumption of animal foods are progressively reduced as most of your diet consists of green smoothie, tomato soup, kale salad, collard green, macadamia nuts etc.
- The Sugar detox diet is designed by Brooke Alpert and Dr. Patricia Ferris. It aims at overcoming sugar addiction. The diet starts with quitting sugar cold turkey for three days. You can consume lots of veggies in this diet while healthy fats from nuts, olives, avocados, coconuts and seeds are allowed. You can consume lean protein, legumes, fresh fruits and whole grains in moderation. The diet plan occupies 31 days and it replaces the bursts of energy that you got from sugar with healthy exercise.
- The Easy body cleansing diet is created by Cynthia Lechan Goodman. It is a three day diet which can flush the toxins from your body. The foods recommended in this diet includes apples, berries, spinach, kale, bananas, miso, sauerkraut, navy beans, spices, sesame oil, molasses, honey, sunflower seeds, walnuts, almonds, flaxseeds etc.
- The clean diet program is designed by Dr. Alejandro Junger for people who are very busy. It is meant to be followed for 21 days. Liquid meals for breakfast and dinner while solid meal for lunch is recommended. It removes toxins by eliminating processed and packaged foods and balances the body by adding nutrient rich foods like fruits, veggies, nuts, legumes etc. In addition, the daily exercise should be increased and lifestyle should be modified to get maximum benefits.
- The Eat Stop Eat diet by Brad Pillon has also gained a lot of popularity. He says that you should include several short periods of fasting for effortless weight loss. Incorporate fruits, veggies, spices, lean protein, herbs, spices, tea and coffee in your diet and you can also add artificial sweeteners. Eat normally till 6.00 pm. Then fast till 6.00 pm the next day and then start eating normally. This will produce the same effects as a week of very strict dieting.
- The Fruit Flush diet designed by Jay Robb is another three day detox diet. The diet largely relies on fresh fruits complemented by protein shakes and veggies. Exercises should be avoided during this time.
- The Liver cleansing diet is one of the earliest detox diet plans written by Dr. Sandra Cabot. The diet relies on veggies, most of which are to be eaten raw. In addition, liver cleansing supplements are recommended.
- The Quantum Wellness program was devised by Kathy Fareston and it became popular when Oprah followed this diet. This 21 day program is largely based on a vegan diet. Fresh fruits, veggies, gluten free bread, peanut butter, tofu, lentils, avocado, soy hot dogs and soy burgers are included. Meditation, fun work, visualization and exercise are important parts of the program.
- The Weight loss cure diet is formulated by Kevin Trudeau. Highly restricted organic diets are used in combination of other health measures to lose weight.
Apart from these, there are several other detox diets like the ultra simple diet by Dr. Hyman, the Mucus less diet by Arnold Ehert, Martha’s Vineyard detox diet, Fat flush diet by Ann Gittleman and many others.
One of the choicest endowments of God, controlling us to the light of this magnificently made world is our vision. Vision thusly is encouraged by the gently confined sense organ of eyes. The eyes accept position of prime significance o by changing over light into proper jolt with the goal that vision is empowered. Vision or sight with its fundamental significance with regards to typical presence, involves a very much planned regimen so eyes being at the point of convergence of vision is dealt with.
Regardless of age, dangers of vision debility or impedance can be checked and potentially anticipated with due adherence to the crucial aspects of eye social insurance. On the off chance that we examine the causes prompting fractional or finish vision hindrance, one of the disturbing reasons for visual debilitation might be credited to the carelessness of refractive mistakes.
Refractive Errors leading to short or long sightedness can be duly cured with suitable lenses or glasses. But inattention leading to negligence aggravates errors caused by faulty refractive index leading one to a situation of dire unproductivity and that of blindness. Thus with an objective geared to eye health one should avail of the requisite eye care service so that possible flaws can be corrected before it acquires an alarming dimension. Particularly after the age of forty, it is imperative that ophthalmologists are consulted at least once or twice in a year. Even school going children should be made available for health oriented programmers on eyes so that vision related problems can be nipped in its bud.
Going by the maxim that prevention is better than cure, diet occupies a pivotal role in respect of eye health. Balanced diet and diet rich in anti oxidants are necessary for maintaining the health and luster of eyes. Lack of antioxidant and diet rich in fat content contribute to the thickening of blood vessel, impairing its flow. Consequently, shortage of blood supply in the macular vessel will only trigger its degeneration. In this regard diet rich in Vitamin A and that in antioxidants will definitely act as preventive measures.
Lycopene is held as one of the most beneficial antioxidants in this regard. Diet rich in fiber content such as tomato, carrot, spinach not only adds a touch of glow to the skin, but also enhances the power of sight. Sometimes requisite supplements in Vitamin A & E can also help in recuperating situations of glaucoma and other forms of degenerations. Besides carrot with its Beta Carotene content, nutritional sources rich in Vitamin A and Lutein can tremendously boost ocular health and performance, making him potentially capacitate against threatening conditions of cataract and gradual degeneration. Green tea may also be recommended as a promising booster with its ‘catechin’ content.
# Eye Health for Computer Professionals
In the modern techno savvy world eye happens to be the most strained organ with constant exposure to different sources of visual stress. If your kind of work calls for long hours before monitor, you should ensure that the room is moderately lit.
Though the work area should be well lit up, glaringly bright sources of light should be kept away. Paper work to be read on monitors should be ensured a comfortable distance. At least angular distance of fifteen degrees should be ensured so that the eyes are not excessively strained. Size of the font should be duly adjusted so that there is no extra strain on part of your eyes. One of the most viable options to inhibit rays and radiations reaching your eyes is to go for glass filter cover on monitors. Splashing water on strained is an easy way out, whereby you can ensure it the required moisture and cool. Exposing eyes to dimly flickering pictures, be it on T.V screen or that of a digital monitor should be avoided. Lenses ensuring anti reflection protection may be resorted to for long hours of work involving monitor and video screen.
One of the most damaging causes from the point of view of eye health is ultra violet rays of sun. In case of one’s over exposure to ultra violet ray proper sun protection must be ensured in form of anti glares and umbrella. The harmful ultra violet rays can also lead to gradual retinal degeneration. Sunglasses with tinges of gray and green or black and gray can safeguard your eyes from the malefic distortion of u-v rays. Intermediary lenses which change over to black should be cleared up indoors as they are prone to picking up harmful ultra violet content of the indoor lighting with fluorescence.
For those using specks or lenses, ill adjusted specks can be disastrously harmful from the perspective of optical health. Even contact lenses subject to constant use are in need for thorough cleaning and disinfection. Those with lenses should be doubly careful with regard to the use of eye drops.
Last but not the least, to relax your strained set of eyes a brief exercise regimen with circular, longitudinal and long stretching of eye muscle will be refreshingly revitalizing. Slices of cool cucumber placed on fatigued eyes can help overcome the effects of prolonged strain.
I am recuperating from back surgery (a microdiscectomy). I overlooked my torment when I ought to have tuned in. I feel stressed, maybe ludicrously in this way, about the backs of others. To such an extent that after waking from surgery one of my first contemplations was to compose a blog about back agony in the trusts of saving others the hellfire I encountered.
Here are a portion of the things I think your back agony might let you know.
# You need to address ignored emotional or relationship problems, and/or better manage your stress.
Some believe back pain is a somatic symptom created by the unconscious to distract us from emotional issues that we want to repress. Physician John Sarno says that tension from internalized pressure and rage leads to oxygen deprivation of the muscle and that’s where the pain comes from. I suppose it’s possible that unexpressed emotions can seek expression in our bodies, or that we can generate pain to force changes that are consciously unacceptable to us. At the very least, poorly managed stress and unaddressed relationship or emotional problems can lead to muscle tension and subsequent back pain.
It’s a good idea to consider possible emotional causes of your back pain. And if you’re stressed, more effective coping strategies will surely help. Problem-focused coping strategies involve addressing the actual source of the stress (like cutting back on your work hours, changing jobs, or ending a relationship). Emotion-focused strategies, like meditation, exercise, and healthy eating, are about increasing resilience so we can better weather stress. A good counselor can help.
# You need to lower your standards or adjust your goals, and give your body more rest and recovery.
My early pain signaled injury and overwork. I needed to rest and heal. But I stubbornly refused to let go of responsibilities, lower my standards, pull back on my care of others, or make time for treatment. My condition worsened to the point where surgery and a long recovery were the only effective treatments. You too may be stubbornly refusing to reduce the activities that are worsening your condition and preventing recovery. I would just tell you to snap out of it, but you may need cognitive behavior therapy (CBT) to treat the stubborn thinking leading to injury and resistance to self-care and treatment.
# You need to adjust your body mechanics and your physical environments.
Back problems often arise because the environments in which we live, work, transport, or play don’t support good body mechanics or otherwise increase physical stress on the spine. Ergonomic adjustments, such as shock-absorbing floor mats, lumbar support for our car seat, ergonomic furniture, and reconfiguring physical spaces so we can work or hobby without spinal compression, can prevent and reduce back pain.
The way we stand, sit, and carry out tasks, and even just too much sitting, can also compress our spinal discs. Learning good body mechanics is sometimes the key. A good physical therapist can advise. Many people benefit from reducing sitting and getting up every 30 minutes for a short walk or stretch that elongates and decompresses the spine. Improving posture can make a big difference too.
# You need to improve your physical health and conditioning.
Being overweight can lead to spinal compression and being out of shape can lead to weak stomach and back muscles, which also strain the spine. A weight loss or exercise program may be what you need to reduce your back pain. One recent study found that exercise was the most effective way to prevent a recurrence of back pain. If you smoke, quitting may also help since smoking dries out the discs, leading to compression.
# You need medical attention.
I know a handful of people for whom back pain was their first symptom of cancer or osteoporosis. In my case, unremitting leg pain was a symptom of a herniated spinal disc that was pressing on a nerve root. No amount of physical therapy, meditation, medication, chiropractic care, epidural injections, or ergonomic adjustments could take care of my problem once that happened.
Your back pain may be telling you any or many of these things. The benefit of listening is that by taking control now you can avoid the extreme loss of control that comes with severe back pain. You may never need surgery or pain medication if you improve your health practices and body mechanics, consider ergonomics in task environments, and address stress and your emotional issues now.
It’s nothing unexpected. Governmental issues and lawmakers can surely bring about numerous restless evenings. In any case, a sleeping disorder can likewise be created by rest apnea and move work; hypothyroidism and hyperthyroidism; despondency and nervousness; liquor and weed; unending lung ailment; and congestive heart disappointment. Pretty much as there are several reasons for a sleeping disorder, a great many people who experience the ill effects of restlessness do as such because of various causes. The COPD patient is put on medications that guide breathing, yet these fortify the heart and excitement. The heart disappointment patient is given meds like beta-blockers that reduction the measure of work the heart does, yet these generally wake individuals up. The move specialist has a fall that adds bear and back torment to the natural clock-related causes as of now keeping her conscious. More awful, for all intents and purposes any individual who can’t rest can create psychophysiologic a sleeping disorder—a dread of restlessness that can initiate a sleeping disorder independent from anyone else.
Recently, cognitive behavior therapy of insomnia (CBT-i) has been endorsed by national clinical groups and experienced a boom in online therapies. Some meta-analyses declare the online treatments as good as face-to-face therapy; others find the opposite is true. But there are things you can do when faced with sleeplessness. Here are 5 ways to get to sleep, even when your insomnia is caused by numerous factors:
# Get up at the same time every day
Many people tell me that’s impossible. Shift workers can’t do it if they want to keep their jobs. Kids’ school schedules conflict with adults getting to work. Other people tell me that waking up to an alarm violates their freedom. Tell it to your biological clock. Time rules life—pretty much all life on this planet.
Over hundreds of millions of years we have evolved to internally respond to the changes in the sun and moon, stars and seasons. When people get up at the same time every day, they anchor their biological clock in a place that makes them function properly.
Do you want your car engine to work without a timer? There’s plenty of evidence that disrupting your inner clock can lead to multiple diseases, weight gain, increased risk of infection, and early death. Don’t you want to listen to your body when it tells you it’s time to sleep? Well, it can’t tell you to go to sleep if it doesn’t know the time. To make everything work better, you should also try to go to bed at a standard hour. That really keeps your biological clock healthy.
There will be plenty of obstacles. But shift workers can try to keep to a schedule on the days they’re off work. Parents can discuss this with athletic coaches who want their kids practicing in the early morning hours (when injuries are more likely). College students can tell school administrators they don’t want study or social sessions that begin at midnight.
You’ve got to start somewhere. Clocks control when you sleep: They’re innate. Let them help you; please don’t fight them.
# Get light
One of the most abundant drugs on the planet, light can work better than Prozac to treat depression. Light increases alertness, literally enlightening us. Exercising in light may create bigger muscles. Light quickly turns on different parts of the immune system.
Light is the biggest zeitgeber, or “time giver” in our biological clock system. People who get morning light sleep better. They have better moods. They wake up faster—and many of us can take one or two hours to fully wake up.
# Make a list of all the drugs you take and check whether they induce sleeplessness
Preferably you’ll do this with your doctor, although you can find some useful information online. And I mean all drugs. Not just prescription drugs, but anything that might change your sleep. That includes everything over the counter, including supplements that promise youth, beauty, better skin, and thinner thighs. Don’t forget the alcohol served at dinner, the chocolate in the dessert éclair, the smoothie laced with caffeine-like alkaloids, and the cigarettes and marijuana you like to smoke.
The great French gastronomist Brillat-Savarin said, “Tell you me what you eat and I’ll tell you what you are.” Replace “eat” with “ingest” and he wasn’t that far wrong.
Your body is built to walk, saunter, roam, and climb. If your legs don’t move, use your arms. If you can’t afford an athletic machine or gym membership, put a book (preferably not one of mine, though they work fine) in front of your TV set. Use it as a stair-stepper while you watch your favorite programs. If you’re tied to a desk at work, briskly walk to the bathroom or around your building. If you’re stuck inside, use the stairs for short bouts of interval training. The fitter you are, the better you’ll sleep. Many possible forms of exercise are part of everyday life. Use them whenever you can.
Train your brain to think in terms of solutions, not just problems. Cognitive behavioral treatment works for many things, in addition to insomnia. It can aid treatment of anxiety. It’s probably the best therapy for depression (and a third of Americans will end up depressed).
But cognitive behavioral therapy can also become part of a worldview that will help you get through lots of stuff every day. If the world looks scary to you right now, that is another reason to think about ways to solve the problems we face. Writing down problems—and their plans for resolution—can do a lot more than aid sleep. We can train our brain to see what can be done to fix things, including intractable problems like insomnia. And by writing for a few minutes every day, we can find new ways to help ourselves and the people around us.
Parents regularly stress over how gaming, online networking, or presentation to se or savagery will influence their youngsters’ mental advancement. Be that as it may, how frequently do you consider how it influences them (and us!) physically? Not on account of we’re sitting and not circling, but rather likewise as a result of the way we position and utilize our bodies.
In the event that you close your eyes at this moment, would you be able to feel it? Are there little purposes of pressure in the back of your neck? In your teeth or jaws? In your wrists? What about your legs? I once invested months with throbbing legs before I understood that while sitting at my PC, I was squeezing my legs against a crossbar around my work area. Just about 15 years after the fact, despite everything I experience the ill effects of vascular issues created by that straightforward negative behavior pattern.
Kids put in hours a day at school utilizing PCs, telephones, and tablets. At that point they get back home and utilize them some more. Helping them grow great propensities can have a long haul effect in their wellbeing.
You’ve probably seen in the news how the angle you hold your head has a huge effect on the muscle strain in your neck and back. It used to be that physical therapists were mostly treating older people for back pain. Now it’s young people. The culprit? Cell phones.
The Cleveland Clinic’s Dr. Bolash notes three things that happen when you drop your head forward to look at your phone or laptop :
~ Your neck moves forward.
~ Your shoulders round forward or lift up toward your ears.
~ Your neck and shoulder muscles contract.
~ Take out your cell phone and try it. First hold it in your lap and look down. Now raise your head up straight and keep your phone in front of your eyes. You’ll feel your shoulders drop. You will notice that your jaw changes how it sits in your skull, reducing pressure. You will feel a muscle change at the junction of spine and skull.
Hold your phone up. Your phone should be at least shoulder level. The slighter angle is much less stressful.
Arch your back. People used to associate stooped shoulders with bookishness. Now it’s with texting. Arch your back and raise up your ribcage. You’ll open up your lungs and relax those back muscles.
Straighten up. Your ears should be directly over your shoulders. If they’re not, you’re stooping forward.
# Posture, Laptops, and computers
The same principle applies to computers. Are you reading this on a laptop or desktop computer? Are your ears directly over your shoulders? Mine are not, and I can feel it in my neck. If you spend a lot of time on the computer, spend five minutes thinking about your setup. I’ve written extensively about that before in Taking Control Of the Little Things: Your Computer. I’ll be briefer here.
You want your monitor square in front of you at eye level. You need to be sitting square to it, not twisting. This sounds obvious, but isn’t.
Take your chin off your hand. It dislocates your jaw, grinds your teeth, cocks your head, puts pressure on your wrist, and reduces circulation in your arm. ‘Nuff said.
Keep wrists straight and relaxed. If you cock your wrists, it tightens your hand and arm muscles and strains your tendons. That spreads up and brings tension to your neck and shoulders – bad. The height of the surface supporting your computer is correct if when you are sitting up straight with your hands on the keyboard, when your arms hang loose from your shoulder, there’s a 90 degree angle at the elbow.
Get a good chair and push your bottom back. You want a chair you don’t slouch on. I use one of those Pilate ball chairs. It forces you to sit up straight and strengthens your core muscles. For me, it strengthened my core enough that I don’t even lean back when driving. My son uses a wooden chair. You can use a roller, but you need to sit in it with your back STRAIGHT.
It is really easy to push your bottom forward, round your back, and keep your arms forward on the keyboard so you look like a comma. This systematically weakens your stomach and back muscles over time, making it easier to hurt yourself and throw your back. Sitting straight and walking are good exercises that should be part of every person’s life.
Use opposing fingers and thumbs. People used to spend a lot of time on the mouse and get serious irritation in their elbows and shoulders. If that is still you, use the same principles discussed with keyboards to minimize tension and get the angle right.
But many of us now spend a lot of time with track pads. You will significantly reduce hand and arm strain if you use use BOTH hands to press multiple keys. If you ever took a formal typing class, you were taught to use the right shift key to make capitals on the the left side of the keyboard. This minimizes strain. Many keyboard shortcuts use Control, Option, and Command keys combined with letters. You should be using two hands to do those (thumb on right, finger on left or vice versa). It reduces strain in your hands and all the way up to your shoulder.
# Pay Attention to Tension Points
Relax your jaw. Another thing you want to look for is whether you are tightening your jaw or grinding your teeth when looking at the screen. This irritates facial muscles and is a habit you have to consciously break.
Open your mouth slightly and drop your jaw. Relax your jaw so the tip of your tongue naturally lifts to the roof your mouth. This will relax your jaw and facial muscles. You’ll feel an immediately difference both physically and psychologically.
# Don’t Forget Your Eyes!
You ALSO want to think about your eyes, because eye strain is a significant cause of headaches and muscle strain. When you look at screens, you blink much much less than normal.
Look up once an hour. If you spend a lot of time looking a screen, you are weakening your eye muscles because they are maintaining a constant focus. Who wants flabby eye muscles? Look up and out of a window or down a corridor at least once an hour. This will maintain flexibility in your eye muscles so you don’t get eye strain and reduce the likelihood of needing glasses because of muscle degeneration.
Use eye drops. As mentioned previously, we blink less when we look at screens, so our eyes get dry. Using artificial tears will help maintain flexibility of the lenses, particularly as you get older.
Any activity you engage in many hours a day will change the way your body develops over a lifetime. Small changes can improve the way your body works over time rather than progressively weakening it.
It’s healthy to socialize, exercise, help other people—all activities that might make it seem less-than-healthy to stay home by yourself and read a book.
But reading books is good for your health as well, a new study indicates
After taking account of age, sex, race, education, illnesses, self-rated health, wealth, marital status, and depression, a team at the Yale School of Public Health concluded that book-readers lived 23 months longer than people who read newspapers and magazines or not much at all.
The data came from 3,635 participants in the nationally representative Health and RetirementStudy who provided information about their reading patterns.
In fact, book readers cut their chance of dying by 20 percent during the 12 years of follow-up.
Reading literary novels is also good for you–helping foster empathy. And other science has found that reading short stories makes us less in need of “closure,” more open-minded.
# Glucose is the easiest and most convenient source of energy. If your body does not get the energy from the glucose, it will turn to the protein in your diet which can no longer fulfill its usual functions like creating, repairing and maintaining new cells, creating new antibodies or boosting the immune system.
# The other source of energy in your diet is the fats. In the absence of carbs, fats are metabolized in an incomplete fashion producing a group of compounds called ketones. Ketones accumulate in the blood causing ketosis. This leads to a decrease in appetite. Your body thinks that you are living in a famine condition. Hence the appetite is suppressed. However, prolonged accumulation of ketones in the bloodstream can lead to health complications.
# As the body cannot get good energy, nausea and headaches are commonly experienced.
# Carbs are also the richest source of fiber. When you cut out carbs, you are also eliminating fiber from your diet. This leads to constipation.
# Extreme low levels of energy hamper your normal activities. You may not be able to complete even normal chores.
# Most diets which cut down carbs increase the amount of proteins in the diet. This is done so that the body does not break down your muscle mass in search of energy. However, eating too much protein leads to the synthesis of a substance called purines. They may affect the ability of the kidneys to metabolize the protein. It leads to the production of uric acid. Too much uric acid hampers proper kidney function. If uric acid begins to accumulate in the blood, they join together to form needle like crystals which can cause gout.
# As the kidneys are affected and also more and more ketones are produced, possibility of kidney stones increase.
# High protein and low carb can also lead to loss of calcium which affects the bone health of the body.
# Fruits and vegetables often contain simple carbs like fructose. If you cut out all fruits and veggies from your diet in a bid to eliminate carbs your body will also miss out on important vitamins and minerals which can lead to a number of health problems.
Carbohydrates are a major food group in your diet. So, before you eliminate it completely, it is necessary to know the functions that these compounds perform in your body :
# Carbohydrates are the main source of energy in your body. released into the bloodstream. All carbs – simple and complex are ultimately broken down into glucose which is then released into the bloodstream. This glucose is absorbed as and when required to provide the body with energy. The excess amount is converted into glycogen and stored in the This glucose is absorbed in the tissues of liver and muscle so that they can later be utilized as necessary.
# Carbs promote the secretion of a hormone called serotonin which helps to prevent anxiety and depression. According to one study from the Archives of Internal Medicine, it was seen that consuming even half a cup of rice and a slice of bread can markedly reduce anxiety, depression and moodiness.
# In spite of its bad public image, carbs can actually help you to lose weight. In a study in Utah it was found that women with more dietary fibers in their food lost weight more rapidly than did those who consumed a low amount of fiber. It is good quality carbs which can supply high amount of fiber to your diet.
# Certain types of carbs can promote better health for your heart. Increasing your soluble fiber intake by only 5 to 10 grams per day can increase the HDL cholesterol in your body and lower the LDL cholesterol, leading to healthier cardiovascular system.
# Carbs may influence your memory functions though the exact mechanism is still a matter of research. In a study from Tufts University, the memory functions of two groups of overweight dieting women were tested. Those who went for low carb diet performed poorly in respect to memory as compared to those who opted for low calorie diet.Slow release carbs can actually maintain a steady level of insulin and prevent storage of fat in your body. This is why nutritionists recommend a breakfast of such slow releasing carbs like oatmeal or bran cereal.
The outline of the sample diets clearly show that they are not the easiest diet regimen to follow. So, before you embark on one, you need to know about the pros and cons of the detox diets:
The pros :
# Weight loss definitely occurs as evinced by a number of celebrities. If you are worried whether you are going to fit into a particular dress, then the most effective option is to follow one of these detox diets.
# As you cut off processed foods, alcohol and other addictive elements, they do have a positive impact on your health. Of course, the best results are seen when you completely eliminate these elements instead of reintroducing them in your diet after the program.
# Detox diets emphasize eating organic. This also helps to prevent harmful chemicals from entering your body.
# The toxins that have accumulated in your body from years of eating wrong are flushed out from your system leaving you feeling healthy and energetic.
# Your body system turns alkaline instead of acidic. Glowing skin, strong hair and nails and more efficient digestive system with no gas, indigestion or bloating are the main benefits of detox diets.
# Eating organic and less reliance on animal based foods has positive impact on the environment as well.
The cons :
# They are difficult to follow and many people leave before completing the regime.
# There is no scientific basis of any detoxification.
# As the metabolic rates are slowed down too much, when you go off the diet, you tend to regain the lost weight very fast and keep on adding more pounds.
# Organic fruits and veggies make these diets expensive.
# Your flexibility is hampered. These diets are difficult to follow if you lead a busy life.
The term wretchedness alludes to a sentiment pity which everybody encounters sooner or later or other. In any case, clinical sorrow or real depressive issue is a disposition issue where a man experiences sentiment extraordinary trouble or despondency joined by low self regard and withdrawal from typically agreeable exercises. It might even prompt self-destructive inclinations. Gloom might be brought on by a mix of hereditary and natural variables and are regularly seen in mix with other disposition issue like uneasiness, ADHD and post traumatic push issue. Treatment frequently incorporates sedates and in addition guiding and psychological behavioral treatment. In the event that somebody around you is discouraged, it is imperative to loan a thoughtful and loving hand keeping in mind the end goal to help him battle the circumstance.
Depression or major depressive disorder (MDD) is described as a mood disorder in which a person feels sad, blue and down. The intensity of the feeling may vary. They fail to enjoy or take interest in normal enjoyable activities. They may feel that life is not worth living and in extreme cases, may develop suicidal tendencies. Some people are efficient at masking the signs of depression. They appear a little too happy, full of energy and jumping from one subject to another. Others use alcohol or drugs to fight the symptoms of depression.
It is estimated by United States Centers for Disease Control and Prevention that 121 million people in the world suffer from clinical depression and Americans constitute 30% to 36% of that number. More than 80% of depressed people are currently living without any treatment. Recent data shows that number of diagnosed cases of depression is increasing by 20% every year. A depressed person incurs twice the amount of health related expenses as compared to a person of comparative health not suffering from depression. All these data clearly show that depression is actually a serious condition that needs immediate attention.
# Causes of depression
Several theories try to explain the causes of depression. These are as follows:
- Slavich in 2004 theorized that depression may be brought about when stressful life events activate a preexisting vulnerability.
- In a Swedish study by Kendlar et al in 2006, depression was found to be linked with genetic differences ranging from 30% in women to 40% in men.
- Depression can be caused as side effects of certain drugs like steroids.
- A hyperactive Hypothalamus Pituitary adrenal axis (HPA) can simulate the symptoms of stress leading to depression.
- Poverty, social isolation, alcohol and drug abuse increases the risk of depression.
- According to the Attachment theory developed by Bowlby in 1960s, negative relationship with caregiver in early phase of life may later lead to the development of depression.
# Symptoms of depression
Some of the common symptoms of depression are as follows:
- Unexplained feeling of sadness and dejection
- Agitation, irritability and anger
- Difficulty in concentration
- Feeling of hopelessness
- Atypical eating and sleeping behavior
- Loss of interest in activities once thought to be pleasurable
- Thoughts of suicide
- In extreme cases hallucinations or delusions may develop
# Treatment of depression
Clinical depression is a sickness, not a choice. It cannot be solved with a simple buck-up speech. Some of the following treatments are used for depression:
- Medications are used to treat depression. They are quite effective in severe cases, but not very useful in mild cases. selective Serotonin Reuptake Inhibitors (SSRI) are mostly prescribed.
- Psychotherapy and cognitive behavioral therapy with the help of support groups, counselors and mental health professionals have been found to be useful.
- In case of severe major depression where the above methods have failed to produce satisfactory results, electroconvulsive therapy may be used. Pulses of electricity are send to the brain of the depressed person under general anesthesia. This method is also used to treat emergencies when the person has stopped eating or talking or is severely suicidal. The downside of the method is that it has high rate of relapse within the first six months after the treatment.
In addition to the above, several natural methods have been prescribed to treat depression. These are as follows:
- Regular exercise
- Exposure to regular doses of sunlight can be especially effective in dealing with seasonal depression
- Maintaining a routine though it may seem hopeless and moot
- Set goals and achieve them
- Take on responsibilities and challenges
- Try new activities which can trigger chemical changes in the brain
- Modify your diet to include plenty of vitamin B6, Magnesium, folic acid and omega 3 fatty acids
- Stick to a strictly regulated sleep pattern
# How to handle a depressed person
If someone around you is depressed, the worst thing that you can do is to ignore the problem or joke it away. This makes the person feel more insignificant and misunderstood and in teens and young adults, it can even trigger suicidal tendencies. The best way to handle a depressed person is to lend a willing and sympathetic ear and listen to his problems even if they do not make much sense to you. A hug or a simple “I am there for you” can work wonders. Love and affection are best ways to approach depression. But if you find the person to be suicidal, it may become necessary to arrange for hospitalization.
Dealing with a depressed person is not easy. Remember to maintain your own mental equilibrium. Simply transferring the stress from him to you is not the best solution.