15 best fitness tips for good health

 Leading a lifestyle that spells good health is a combination of different factors that includes exercise and eating right.

About a decade ago, for me, good health meant either being able to perform a certain exercise like bench press, running, etc. If you really want to assess your health, then you need to look at your overall health, which would mean mental, emotional and physical health. Here are 15 best fitness tips for good health - it's better to start as early as you can, and work on your health.

 Be active daily for mental health
Prolonged periods of inactivity are often the cause of anger, frustration, lethargy and depression. On the other hand, those who are active regularly experience a better mood, feel more energetic, and overall enjoy a better life.

Be active daily for physical health
Being active does not necessarily mean doing a 25km run daily, and nor does it necessarily mean squatting double your bodyweight daily. Even lighter activities like walking, swimming, yoga, playing with kids, cleaning up the house, riding a bicycle, etc are all examples of being active. For most people, intense activities like weight training, sprinting, etc should ideally be kept to about 3-5 times a week, and on the other days, lighter activity is recommended.

Strength train and lift heavy
Almost every month there seems to some study that comes out with the finding that strength training, including lifting heavy weights has multiple health benefits. Starting from weight management, increased energy levels, better glucose metabolism, etc there are many reasons why you must strength train. You can strength train by using your own bodyweight and lifting barbells, dumbbell, kettlebell, etc.

Do cardio
Now cardio does not necessarily mean doing painfully long and slow activities like distance jogging. It can also be done in a short time with intense activities like sprinting, circuit training, kickboxing, etc. Infact, the intense options seem to provide better results overall, in terms of cardio fitness, improving body composition, increasing growth hormone production, etc.

Maintain healthy bodyweight and bodyfat levels
The extra fat increases your chances of getting a heart attack, diabetes, hypertension, etc. Also, I would like to mention that extra bodyweight, even in the form of muscle is not necessarily healthy in the long run. Whether muscle or fat, the extra weight has to be carried around by your joints, and at a later age, that can really start telling on your joint health.

Check your BMI
A good way to calculate your ideal bodyweight is to use the BMI calculator. Now I know that a lot of people feel that the BMI is not an accurate way to measure ideal bodyweight, but in my opinion, unless someone has unnaturally huge muscles thanks to steroids, the BMI is a reasonably accurate calculator of one's ideal bodyweight. Again, it is not necessarily perfect, but is pretty close for most people.

Maintain ideal flexibility and mobility levels
Most people in their 20's have already lost a lot of flexibility that they had when they were 5 years old. So you can only imagine how much tighter they will get when they are in their 40's and 50's. The good news is that it doesn't have to be this way. You can improve your joint mobility and flexibility levels as long as you work on it. You should be able to touch your toes.
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Flexibility and mobility workouts
Start your workouts with 10-20 minutes of joint mobility work, and finish your workouts with 5-10 minutes of stretching, and focus more on your tight areas. You can also do mobility and flexibility work on your off days to get in extra activity and improve faster.

Eat a balanced diet
Our body relies on a variety of nutrients to function properly, and no matter how much someone might try to convince you that a particular food group needs to be avoided altogether, you will find that eating it, even if in small amounts, is better. For eg: without adequate carbs you will struggle to do intense workouts and perform well. Similarly a diet very high in protein can cause a lot of stress on your kidneys.

Eat a balanced diet
I would also suggest that you get your nutrients from a variety of sources. For example, don't just rely on chicken for your protein, eat fish, eggs, red meat, etc. Each source offers a different mineral and vitamin profile for you to take advantage of. And yes, don't forget to intake enough water for optimal health.

Limit junk food
Let's face it, we live in a society where we are surrounded by junk food, and trying to resist it all the time, including when we go out with friends and family is likely to drive you nuts. So once in a while your little indulgence will not kill you. In fact, many experts claim that if 80% of your calories are clean, then you can have some fun with the remaining 20%.

Source  http://articles.timesofindia.indiatimes.com/2013-04-27/fitness/38861630_1_bodyweight-good-health-bmi

CALM BREATHING - HEALTH BENEFITS

CALM BREATHING - HEALTH BENEFITS

What is “calm breathing”?

Calm breathing (sometimes called “diaphragmatic breathing”) is a technique that helps you slow down your breathing when feeling stressed or anxious.  Newborn babies naturally breathe this way, and singers, wind instrument players, and yoga practitioners use this type of breathing.


Why is calm breathing important?  

Our breathing changes when we are feeling anxious. We tend to take short, quick, shallow breaths, or even hyperventilate; this is called “overbreathing”.

It is a good idea to learn techniques for managing “overbreathing”, because this type of breathing can actually make you feel even more anxious (e.g., due to a racing heart, dizziness, or headaches)!  

Calm breathing is a great portable tool that you can use whenever you are feeling anxious.

However, it does require some practice.

Key point: Like other anxiety-management skills, the purpose of calm breathing is not to avoid anxiety at all costs, but just to take the edge off or help you “ride out” the feelings.

How to Do It  

Calm breathing involves taking smooth, slow, and regular breaths. Sitting upright is usually better than lying down or slouching, because it can increase the capacity of your lungs to fill with air. It is best to 'take the weight' off your shoulders by supporting your arms on the side-arms of a chair, or on your lap.

1.  Take a slow breath in through the nose, breathing into your lower belly (for about 4 seconds)
2.  Hold your breath for 1 or 2 seconds
3.  Exhale slowly through the mouth (for about 4 seconds)
4.  Wait a few seconds before taking another breath

About 6-8 breathing cycles per minute is often helpful to decrease anxiety, but find your own comfortable breathing rhythm. These cycles regulate the amount of oxygen you take in so that you do not experience the fainting, tingling, and giddy sensations that are sometimes associated with overbreathing.

Helpful Hints:

1. Make sure that you aren’t hyperventitating; it is important to pause for a few seconds after each breath.

2.  Try to breathe from your diaphragm or abdomen. Your shoulders and chest area should be fairly relaxed and still. If this is challenging at first, it can be helpful to first try this exercise by lying down on the floor with one hand on your heart, the other hand on your abdomen.  Watch the hand on your abdomen rise as you fill your lungs with air, expanding your chest. (The hand over your heart should barely move, if at all.)

Rules of practice:

Try calm breathing for at least five minutes twice a day.

You do not need to be feeling anxious to practice - in fact, at first you should practice while feeling relatively calm. You need to be comfortable breathing this way when feeling calm, before you can feel comfortable doing it when anxious.  You’ll gradually master this skill and feel the benefits!

Once you are comfortable with this technique, you can start using it in situations that cause anxiety.

Peanuts - Health Benefits

Peanuts - Health Benefits

Family: Fabaceae
Peanuts (Arachis hypogaea), also referred to as groundpeas or groundnuts, are an annual herbaceous legume with an indeterminate growth habit.  As these alternate names imply, this unique plant produces its fruit (peanut) below ground.  Once the small yellow flowers are self-pollinated, the fertilized ovary elongates into a “peg,” which grows downward and penetrates into the soil.  Peanuts develop underground at the ends of the pegs.  The peanut seed is referred to as a kernel and the outer shell is called a pod or hull.

1. Nutrients dense 
HIGHEST in folate, niacin, panthothenic acid and many amino acids (including arginine).
VERY HIGH in fiber, magnesium, phosphorus, potassium, zinc, thiamin, vitamin E, and choline.
HIGH in calcium, iron, copper, manganese, selenium, riboflavin, and vitamin B6.

2. Heart health 
May help to lower serum triglycerides, total and LDL cholesterol levels.
High in plant protein which may help reduce the risk of heart disease and to lower blood pressure.

3. Weight control and weight loss 
High protein and fiber content promotes a feeling of fullness more than high carbohydrate snacks.
Harvard researchers have shown that it may be easier to lose wright on a moderate fat diet that included peanuts and healthy oils versus a low-fat diet.

4. Diabetes 
Low glycemic index
Emerging research has shown evidence that foods with low glycemic index values may keep blood sugar and insulin levels in optimal ranges and may be beneficial in reducing the risk of obesity, type 2 diabetes, and heart disease.

5. Cancer 
Contain cancer-fighting compounds such as resveratrol and beta-sitosterol Beta-sitosterol has been shown to inhibit breast, prostate, and colon cancer cell growth.

Pistachio Facts

Pistachio Facts

Pistachios -have been know to be “royalty”. Pistachios are happy and are called “the smiling nut” or “the happy nut” in some cultures. Most people love cracking and eating Pistachios, are intrigued by their color and may say it is their favorite nut. BUT, Pistachios aren’t really nuts! Pistachios are actually “seeds” of red or yellow plum-like fruits. However, everyone calls them nuts because they look like a nut.

So much goodness packed into something so small! Bite into this tasty nut and treat yourself to a highly satisfying, body loving snack. Indulgence with intelligence.

Nutrient dense 
1. Carotenoids
2. ONLY nut that contain significant amounts of the lutein and zeaxanthin, which has been associated with a reduced risk of age-related macular degeneration (AMD). AMD is the most common cause of irreversible blindness in Americans over 65.
3. Highest fiber content (3 g/oz.). Provide 12% of Daily Value which puts it on par with oatmeal.
4. Highest protein compared with other nuts (6 gram/oz).
5. Excellent sources of copper, manganese and vitamin B6.
6. Copper is a major component of many important proteins and enzymes in the proper  development of connective tissues, nerve coverings and skin pigment.  Is also important in heart health.
7. Manganese is important for bone formation and nutrients metabolism.
8. Vitamin B6 plays an important role in the immune system, red blood cell metabolism and hemoglobin productions, and nerve cell communication.
9. Good source of phosphorus, thiamin.

Heart health 
A. No trans fat.
B. Very rich in  phytosterols (plant sterols  that compete with dietary cholesterol for absorption in the body). Plant sterols occur naturally in a variety of foods such as fruits, vegetables, grain products, vegetable oils and nuts such as pistachios.
C. According to a study from Harran University, Turkey, groups who replaced 20% of their calorie intake with pistachios for three weeks showed a decrease in total cholesterol, the  total cholesterol to HDL ratio, and the LDL to HDL ratio.

Antioxidants 
Provides 464 mg GAE (Gallic Acid Equivalents) of Phenolic in 1 ounce of pistachio nuts, which ranked second after pecans among all nuts. Phenolic is believed to account for a major portion of the antioxidant capacity of many plants foods.

Weight control and maintenance 
A research from University of California, Los Angeles showed that patients who  substitute pistachio  nuts for food such as candy bars, dairy products, microwave popcorn, buttered popcorn, and potato chips  with pistachios accounting for 20% of  total calories for three weeks, did not gain body weight.
Significant amount of protein, healthy fat and dietary fiber in pistachios promote feeling of fullness and help people maintain their weight by keeping hunger at bay.

Fun FActs
In America, pistachios were once dyed red to disguise shell imperfections and make the nuts stand out in vending machines.
February 26th is recognized by pistachio lovers as World Pistachio Day; a day to honor the historical nut.
Historically, they were considered a rare delicacy and a favorite of the Queen of Sheba.

Tips For Good Parenting

Whereas it's true that there is no single definition or correct methodology of fine parenting, some parenting tips may go a protracted method in ensuring the happiness of your kid. Let’s take a peek at 10 pointers that Sadhguru has for us on raising youngsters.

Parenting involves a bound amount of discretion. There is no one standard rule for all youngsters. Completely different children may would like totally different levels of attention, expression of affection, and toughness. Suppose I was standing in a very coconut garden and you ask me, “How a lot of water per plant?” I’d say, “At least fifty liters per plant.” When you go home, if you provide fifty liters to your rose plant, it can die. You need to see what kind of plant you have in your house and what it needs.

It is a privilege that this kid – this bundle of joy – has come back through you and arrived in your house. Youngsters don't seem to be your property; they are doing not belong to you. Simply see a way to fancy, nurture, and support them. Don’t try to make them an investment for your future.



Let them become whatever they have to become. Don’t attempt to mould them in step with your understanding of life. Your child would like not do what you probably did in your life. Your kid ought to do something that you did not even dare to assume in your life. Solely then can the globe progress.

People misunderstand that loving their kids is to cater to no matter they ask for. If you get them everything they ask for, it is stupidity, isn’t it? When you are loving, you'll do just no matter is required. When you truly love someone, you're willing to be unpopular and still do what's best for them.

It is terribly important a child remains a child; there is no hurry to form him into an adult as a result of you'll be able to’t reverse it later. When he is a child and he behaves like a kid, it’s wonderful. When he becomes an adult and behaves sort of a kid, that’s bad. There is no hurry for a child to become an adult.

What do you recognize regarding life to show your children? Some survival tricks are the only things you can teach. Please compare yourself with your kid and see who is capable of additional joy? Your kid, isn’t it? If he is aware of a lot of joy than you, who is better qualified to be a consultant regarding life, you or him?

When a kid comes, it’s time to learn, not teach. When a child comes, unknowingly you laugh, play, sing, crawl beneath the sofa, and do all those things that you simply had forgotten to try to to. Therefore it's time to be told regarding life.

Children are terribly shut to a non secular possibility if only they're not meddled with. Generally, either the oldsters, lecturers, society, television – somebody or the other meddles with them too much. Produce an environment where this meddling is minimized and a kid is encouraged to grow into his intelligence rather than into your identity of faith. The kid can become naturally spiritual while not even knowing the word spirituality.

If you set an example of fear and anxiety, how can you expect your kids to measure in joy? They will also learn the same issue. The best issue you can do is to make a joyous and loving atmosphere.

Stop imposing yourself on the kid and produce a sturdy friendship instead of being a boss. Don’t sit on a pedestal and tell the child what she should do. Place yourself below the child thus that it’s simple for them to talk to you.

Love is what you ask for along with your youngsters, isn’t it? But several folks say, “You need to respect me.” Except that you simply came some years early, are bigger in body, and you know some survival tricks, in what way are you a higher life than him?

A child is influenced by so several things – the TV, neighbors, teachers, college, and a million alternative things. He can go the manner of no matter he finds most attractive. As a parent, you have to form yourself in a very means that the foremost engaging issue he finds is to be with the fogeys. If you are a joyous, intelligent, and wonderful person, he won’t seek company anywhere else. For something, he can return and raise you.

If you're genuinely fascinated by giving your kids a good upbringing, you ought to initial remodel yourself into a peaceful and loving soul.

PRICKS AND SCARS

PRICKS AND SCARS

A prick is a condition where there is the entry of a pointed foreign body particle (stone, thorn, glass, etc.) into the skin, giving rise to a pricking pain with bleeding and inflammation. A "scar" is a mark on the skin that is a result of the body's healing process in response to an injury (which is usually penetrating in nature), in which the normal structures are permanently replaced by fibrous tissue. In certain people there is a tendency for excessive formation of scar tissue, leading to formation of either "hypertrophic scars or keloids", which are not very pleasant to look at.  In cases of a prick, first remove the pointed particle, if it is still present and then wash the part with soap and cold water. Also in cases of a scab, it is important to ask the patient not to keep picking at the scab formed after the injury or else the scar would be deeper and more prominent. 

HOME REMEDIES 

1. Massaging the scar area with vitamin E oil can help reduce the scar mark.

2. Vitamin C speeds up the healing process and so food items rich in this vitamin should be taken during this period.

3. A mixture of quicklime and turmeric has antiseptic properties and so the mixture helps to disintegrate any speck of the foreign body that may be left inside the injured part.

4. In case of a glass splinter not completely  removed from the skin, apply a paste of potato and ginger over the spot  or  press tobacco dust and then dress the spot. This should be done repeatedly for a few times and then the speck usually comes out successfully.

5. Rub cocoa butter on the scar tissue twice daily.

6. For healthy scar formation, increase the protein and zinc intake in the diet by taking in more of fish, lean meat, low-fat dairy products, soyabeans, pumpkin seeds, sunflower seeds, whole-grain breads etc.

DIETARY ZINC

DIETARY ZINC

Zinc is vital in the absorption and action of many vitamins. It is essential for the maintenance of growth, development, cell division, protein and DNA synthesis. It is a component of insulin and is necessary for proper skin, nail and hair growth and appearance. Zinc is also very useful for the fast and healthy healing of cuts and burns because we need zinc in so many enzymatic activities in repair work. Zinc supplements are
needed in diabetes, hearing affections and brain functions.  The sources of zinc are brewer‟s yeast, egg yolk, fish, lamb chops, legumes, lima beans, liver, meat, mushrooms, oysters, pecans, poultry, pumpkin seeds, sardines, seafood, soybeans and whole grains. Indications of deficiency include:
1.   Fatigue. 
2.   Prolonged healing of wounds. 
3.   Smell and taste dysfunctions.  
4.   Stretch marks on the skin. 
5.   White spots on the fingernails. 
6.   It causes dwarfism since it retards growth and maturity and produces anemia. 

DIETARY IODINE

DIETARY IODINE 

Iodine is associated with the synthesis of thyroxine and thus is required for the proper functioning of the thyroid gland. Iodine plays a major role in regulating the production of energy and stimulates the rate of metabolism. Persons living in coastal regions usually receive an adequate supply of iodine because of its high content in seafood and kelp. Thus to protect the inland population from "goiter", a small amount of iodine is often added by manufacturers of table salt (called as iodized salt).
Iodine deficiencies may lead to:

1. Obesity.
2. Sluggishness. 
3. Slowed mental reactions. 
4. Hardening of the arteries. 

CRACKS ON THE SOLES OF THE FEET

CRACKS ON THE SOLES OF THE FEET 

The skin of the soles can crack when they dry up and leave painful slits that occasionally bleed if the cracks are deep. These cracks are ugly to look at. The cracks usually occur on the heel and between the toes and if the spot gets infected, they become very painful and suppurate. Women who wear open-backed high-heeled shoes and those who walk bare feet throughout the day are more prone to these kinds of cracks.

HOME REMEDIES 
1. Soak the feet in warm water twice daily for twenty minutes and then pat them dry.
2. The soles are massaged with sesame or castor oil (arandi) and hot water fomentation is done.
3. Oil from the shell of cashewnut is applied locally.
4. Juice of unripe mango or mango leaves is used as a dressing.

Parenting Tips For Toddlers

Dealing with very little kids can be particularly tiring. Trust me; you are not the only one who feels that method. If you are in want of parenting tips for toddlers, read this article.

Parenting Tips For Toddlers - 3 Tips to Keep Your Child Happy and Healthy

Welcoming a brand new member into your family is always life-changing and so, a little bit difficult still. Luckily, there are parenting tips for toddlers you'll be able to rely on when your baby cries unexpectedly or refuses to just accept nourishment.

Handling very little youngsters will be particularly tiring. Trust me; you're not the only one who feels that approach. If you're in want of parenting tips for toddlers, browse on!

Parenting Tip For Toddlers # 1: Prepare Yourself Mentally And Emotionally.

This is especially necessary for those that are dealing with toddlers for the first time. Even before the baby is born, you must already be ready for the fact that your life can amendment dramatically.

You'll still be the identical person, in fact, but there are a variety of things you will not be in a position to do anymore. For one, you'll be able to say sensible-bye to sleeping peacefully through the night. You can say smart-bye to self-satisfaction and thinking solely concerning yourself.

However, there are also a lot of positive changes that can come back together with your child. You'll have somebody who adores you and who needs you irrespective of what. You will be witness to a lot of wonderful firsts: walking, talking, etc.

Everyday, you may discover one thing new about yourself and your toddler that can take your breath away.

Parenting Tip For Toddlers # 2: Child-Proof Your Home.

Curious creatures that they're, toddlers will not hesitate to bit or put something in their mouth. One of the foremost necessary things to recollect is to put your child's safety initial on top of all else.

Watch out for sharp corners or toys that are too very little. Remember that everything at intervals your toddler's reach is honest game, therefore keep something that would hurt your child (even a marshmallow if you believe it to be dangerous). You'll't take any probabilities.

Parenting Tip For Toddlers # 3: Deal With Tantrums Properly.

Toddlers are vulnerable to tantrums. That's easily understandable. Toddlers get frustrated quickly particularly since they can not express themselves as clearly as adults.

A nice approach to overcome tantrums is to anticipate your toddler's mood swings. For example, it's virtually time for lunch. Might your baby be hungry? At three in the afternoon, may your kid be sleepy?

You will not figure all this out during a day, so you need to look at your toddler's routine. By anticipating these tantrums, you may be in a position to avoid stressing yourself and your kid out.

There is no one way to raise or be sure of a kid. Everyone has their own version of parenting tips for toddlers. Besides these three, I'm sure you can return up with a heap additional as you pay more time getting to know the newest member of the family.

FEVER - HOME REMEDIES

FEVER - HOME REMEDIES

Source: http://creativecommons.org/licenses/by-sa/3.0/deed.en

Fever is the body's natural defense mechanism and a good sign to indicate that the body is fighting against invading organisms, but it can also occur from overexposure to heat or cold. When the body temperature goes over the normal level (which is 98.6 degrees F in the mouth and 97.6 degrees F in the armpit), it is termed as 'fever'. Some of the other symptoms which indicate that a person is suffering from fever are - hot, dry or flushed skin, chilliness, shivering, a rapid or slow pulse, malaise, bodyache, decreased appetite, thirst, headache, cold and cough etc.  If the person feels hot and sweaty, taking a lukewarm bath will help the body to cool off slowly. Consult your doctor, if the fever lasts for more than three days or if the temperature is more than 101 degrees F or if the fever is associated with severe headache, stiff neck, rash, confusion, back pain, excessive vomiting, excessive diarrhea, painful urination or in cases where the patient becomes vague or comatose along with the fever.  

HOME REMEDIES 

1. Eat minimum if required, but drink more fluids. Light coffee and tea are useful beverages to bring down the fever and increase the perspiration, because of the caffeine content in it. Give more of warm soups (preferably vegetable and onion juice), ginger ale and diluted fresh fruit juices (especially ones made from apples, oranges, grapes, cherries and pineapple).

2. The juice of half a lemon and a tablespoonful of honey when mixed with some warm water provide energy to the person.

3. Orange juice is the ideal liquid food in fevers, since it provides energy, increases the urine output and thus helps to flush out the toxins from the body naturally. In the start of the fever it is useful to keep the person only on  warm orange juice, given every two hours for a period of twelve hours and then slowly start giving the person all kinds of fruits for a day or two, followed gradually by a well-balanced food diet.

4. Half a glass of fresh grapefruit (chakotra) juice should be taken with an equal quantity of water twice daily. It not only quenches thirst but will also remove the burning sensation produced by the fever.

5. Soak about twenty-five raisins in half a cup of water and then crush them in the same water. They are then strained and the skin discarded. The raisin-water thus prepared becomes a tonic, to which half a teaspoonful of  limejuice is added to enhance its taste and usefulness. This should be taken twice daily.

6. Mix half a teaspoon of turmeric powder in a glass of warm milk and take it twice daily.

7. Tea made from fenugreek (methi) seeds is to be taken twice daily. It acts as a useful cleanser and is a soothing drink during fever.

8. Coriander seed (dhania) decoction with little milk and sugar is also useful.

9. Chew a few garlic cloves or have a little bit of garlic juice three to four times daily to decrease the fever.

10. Cumin seeds (jeera), preferably in the powdered form, in combination with old jaggery are given in the form of small pills at bedtime to induce perspiration.

11. Mix a quarter teaspoonful of pepper powder with a teaspoonful of honey and a teaspoon of ginger juice and give it to the patient three to four times daily.

12. The juice of holy basil (tulsi) leaves mixed with some ginger juice should be taken twice daily for relief. Adding crushed ginger to tea during its preparation also helps.

13. Mix a few teaspoonfuls of onion juice and honey in equal quantities, and add a pinch of black pepper to it and take it thrice daily.

14. A liberal intake of rice starch (liquid) acts as a diuretic and thus reduces the fever after increasing the urination.

15. The juice of tender leaves of tamarind (imli) tree is useful.

CATARACT - HOME REMEDIES

CATARACT - HOME REMEDIES

Source :http://creativecommons.org/licenses/by-sa/3.0/deed.en

The gradual loss of transparency of the lens of the eye, resulting in cloudy or distorted vision (because of blockage of the passage of light through it) due to lack of proper nourishment to the lens, optic nerves and muscles is termed as "cataract". Cataracts are usually common in the elderly but can also occur in newborn babies as a result of some infection. Other causes of cataract are stress and strain; excessive intake of alcoholic drinks, sugar and salt; dietetic errors; smoking; certain physical ailments like gastro-intestinal or gall-bladder disturbances; diabetes; vitamin deficiencies; fatty acid intolerance; aging; radiation; side-effects of drugs like steroids; etc. The first sign that the patient comes with is of blurred vision, which is better in twilight and worse in full daylight. As the disease progresses, the patient may complain of double vision, spots  in the area of vision or both. In advanced stages, objects and persons may appear as mere blobs of light and there is a grayish-white discoloration in the pupil. Avoid exposure to excessive heat and sun.

HOME REMEDIES 

1. The patient is advised to  include the following items in daily diet -rice, wheat, moong dal, banana (both ripe and green), methi, spinach (palak), patola, drumsticks (saijan ki phalli), ladyfingers, grapes, pomegranate (anar), apples and oranges. Pungent, bitter, sour and salty food preparations should be avoided. Do not use sea-salt; use only rock salt and that too in small quantities. Cow's ghee, milk and butter in limited amounts are useful. Potatoes (especially if boiled), white bread, cream, refined cereals, alcoholic drinks, strong tea or coffee, pickles and sauces should be avoided.

2. Taking a lot of fresh fruits (especially citrus fruits like oranges, grapes and lemons) and vegetables (like carrots, broccoli) help in providing the necessary vitamins, which prove to be useful.

3. Increase your intake of Vitamin E (found in vegetable oils, wheat germ and nuts); beta-carotene (found in yellow, orange and green leafy vegetables) and selenium (found in whole-grain cereals, brown rice and oatmeal).

4. In the initial stages, when the cataract starts developing, use juice of lemon as an eye drop twice a day for several days.

5. A mixture of carrot and beetroot juice, taken twice daily, is an efficacious remedy for cataract.

6. Garlic cloves if chewed raw daily can clear the crystalline lens of the eye.

7. A few drops of pure unprocessed honey if taken orally or if put in the eye tends to be useful.

8. Spread the peeled, grated raw potato between pieces of gauze and place it over the eyelid for an hour or more each day.

9. Place two drops of linseed oil or cod liver oil in the affected eye each night.

10. Take about seven to eight kernels of almonds and ground it into a powder along with half a gram of black pepper in half a cup of water and add a teaspoonful of sugar to it. This drink will help regain the vision to some extent.

11. An equal quantity of aniseed (saunf)and coriander powder is mixed with one teaspoonful of brown sugar and taken twice daily to improve vision.

STYE - HOME REMEDIES

STYE - HOME REMEDIES

A 'stye' is a small, painful, red boil or abscess, which is the result of an inflamed and infected hair follicle or an infection of one or more of the sebaceous glands lining the edge of the eyelid. This condition can occur by itself or it can be associated with inflammation of the conjunctiva or the iris. The staphylococcus organism is the one of the most common causative factors for this condition.  

Plucking the infected eyelash or applying warm, moist compresses usually helps to break open the stye and drain out the pus. Avoid applying any eye makeup since that will hamper the healing process. The patient should give proper rest to his eyes and not remain awake for long at night. He should avoid reading and straining his eyes too much. 

HOME REMEDIES

1. Take a lot of fresh juicy fruits and raw  or  lightly cooked green vegetables and some nuts and dry fruits like walnuts, dates, raisins, figs (anjeer), etc.

2. Soak a few almonds overnight and then the next morning grind it into a paste and take this regularly after meals for a few days.

3. Adding a few drops of rose water in the eye proves to be soothing.

4. Make a poultice of black tea and place it moist over the eye especially at night on going off to sleep.

5. Applying a paste made from cloves (lavang) over the stye helps.

6. A paste made from red sandalwood known as raktachandan when applied locally over the stye, acts as an astringent and has a cooling effect.

7. A paste made from red lead (sindoor) moistened with water should be applied locally on the stye.

8. Aloe Vera gel can be applied to the stye several times daily.

MYOPIA - SHORTSIGHTEDNESS

MYOPIA - SHORTSIGHTEDNESS

Myopia or shortsightedness refers to the inability to see or hazy or blurred vision on seeing things that are at a distance; e.g. the blackboard at school, the screen in a cinema hall or the TV screen may start looking blurred and the eyes of the sufferer may start watering due to the strain on the eyes. There may be itching and heaviness in the eyes and the patient may complain of a mild headache due to the eyestrain. Myopia may
result especially in cases where the child or the person is reading in dim light, reading in moving vehicles or from watching too much of television. The other causes of myopia are mental strain, wrong food habits and improper blood and nerve supply. Mental strain correspondingly puts physical strain on the eyes, their muscles and nerves.

EYE MUSCLE  EXERCISES

A. All eye muscle exercises should be performed while being seated comfortably and in a relaxed atmosphere.

B. Move the eyes up gently and slowly in a circle, then move them down in the reverse direction. Do this four times and then rest for a second or two and repeat the movement two to three times, using minimum effort. Do this a few times daily.

C. Rotate the neck in circles and semi-circles. Move the shoulder clockwise and anti-clockwise briskly, drawing them up as far as possible several times. Bend the head forwards and backwards as far as possible several times. Turn the head to the right and to the left as far as possible several times. These exercises help to loosen up and relax the contracted neck muscles that may restrict blood supply to the head.

D. Keep the head still and relaxed and gently move the eyes up and down six times. Repeat the same movement 2-3 times at two-second intervals. The eyes should move slowly and regularly as far down as possible and then as far up as possible.

E. Move the eyes from side to side as far as possible, without any force or jerky movements six times. Repeat this two to three times daily.

F. Sit on a bench facing the sun with your eyes closed and gently turn the head from side to side several times for about ten minutes. Then open the eyes and blink about ten times at the sun and then look at some greenery. This helps to relieve shortsightedness.

G. Hold the index finger of the right hand about eight inches in front of the eyes, then look from the finger to any other large object ten or more feet away (e.g. the door or  the window). Look from one to the other ten times. Do this exercise frequently throughout the day.

H. Splash plain, cold water several times on the eyes when closed. This helps to cool the eyes and boosts its blood supply.

HOME REMEDIES

1. Natural, uncooked foods especially fresh fruits (like oranges, apples, grapes, peaches, plums, cherries) and fresh green vegetables (like lettuce, cabbage, spinach and turnip tops), root vegetables (like potatoes, turnips, carrots, onions and beetroots), nuts, dry fruits and dairy products should be taken liberally. Jams, pastries, refined and processed products, white bread, tea, coffee, meat, fish and eggs are better to be avoided. Genuine wholemeal bread is useful.

2. Having  a diet rich in vitamin A is of utmost importance. The rich sources of this vitamin are raw spinach (palak), lettuce, carrots, cabbage, tomatoes, turnip tops, green peas, soya beans, cod liver oil, fresh milk and its cream, cheese, butter, egg yolk, liver, wheat germ, oranges and dates. If the person wants to just take a supplement, 25,000 IU of Vitamin A is recommended.

3. Two glasses of carrot juice should be taken daily for a few months.

4. Instill two drops of black holy basil (tulsi) juice into the eyes daily at bedtime.

5. Bilberry is a well-known herb for poor vision. It can be taken in the capsule form -one capsule thrice daily or 15-40 drops of the extract of the herb is taken in water or juice thrice daily.

6. Putting a few drops of castor oil (arandi) into  each eye and rubbing some on the top of the scalp before bath helps.

BED WETTING - HOME REMEDIES

BED WETTING - HOME REMEDIES

Bed-wetting or sleep wetting refers to involuntary passage of urine in sleep, which is usually at night and then is termed as 'nocturnal enuresis'. This is a common problem in children upto the age of five years, but it can occur in children upto the age of fifteen years or more. Women may become incontinent after hysterectomy or after numerous pregnancies (due to the weakened pelvic muscles). An enlarged prostate is often responsible for enuresis in the males. Bedwetting in a child occurs either because of genetic inheritance or because the nervous system is not yet mature enough to control the bladder; but the usual causes of bedwetting  in a child is some kind of fear, stress, anxiety or some other emotional or psychological disturbances. About 5-10% of the cases can result from some pathology like childhood diabetes, paralysis of the spine, epilepsy, urinary tract infections, threadworms, etc. Treating the cause of the enuresis is of utmost importance to stop the habit completely.

Reduce the amount of fluid just before the child goes to bed. Make the child urinate before he goes off to sleep and also wake him up in the middle of the night to urinate. Do not punish the child or be too overanxious about the problem. Whipping the child or punishing him is no solution to the problem. He should not be humiliated in front of other family members since that will only increase the problem. The child doesn't do it in purpose and has often no control over this problem. He should be shown affection and an atmosphere of friendship should be created amongst his brothers and sisters. The child should be talked to and taken for a walk by the parents every evening to help him overcome any fear if present and make him feel more secure and loved. In cases of bed wetting in elderly children, make them learn exercises and gymnastics to make their will stronger and to make them exercise better control over their bladder.


HOME REMEDIES 

1. The children should not be given food that can increase the quantity of urine, especially in the night; like asparagus, celery, cucumbers, watermelons, etc. Also avoid giving chocolates, tea, coffee, milk, soft drinks and spicy or sour food.

2. Give a small piece of jaggery or jaggery laddoos at bedtime to the child who bed wets.

3. Give a tablespoonful of pure, raw honey at bedtime regularly for a month.

4. Chewing cinnamon (tuj) sticks just before retiring is thought to have an astringent effect on the urinary system and thus prevents any bedwetting.

5. Make a powder from one tablespoonful of black sesame seeds (til) and one teaspoonful of aniseeds (saunf) and mix it with two tablespoonfuls of jaggery and give it to the child twice  daily. This helps to strengthen the bladder.

6. Make the child swallow half teaspoonful of gingelly with quarter teaspoonful of ajwain with a little water.

7. Give two walnuts (akhrot) and a few raisins daily to the child.

Parenting Advice

Individuals are always willing at hand out parenting advice. Many times you are doing not even ask for it. Generally handling parenting advice will be difficult, however it is vital to remember that the majority of the time people are only attempting to assist you out, not put down your method of parenting or your skills as a parent. You should simply learn the most effective ways that to handle parenting recommendation.

Unsolicited Recommendation

The commonest form of parenting advice is that that you are doing ask to induce. Folks can typically feel the necessity to share their parenting tips with you and you actually don't care to listen. However, for the sake of being nice and not being rude, you listen.

The best manner to handle unsolicited parenting recommendation is simply that - listen. You'll actually be shocked now and again and learn something you'll be able to truly use. Thank the person for sharing and move on from there.

If someone becomes quite annoying, though, you'll have to say one thing. You can still be polite, though. You'll be able to simply say that you appreciate the actual fact they're making an attempt to help, however you've got your own methods and they're working out fine for you.

Friendly Recommendation

Friends are there for you through anything. That includes parenting where your friends are sure to wish to share all the parenting recommendation they will with you. Your friends, though, grasp when you need it and when you don't. You may notice that your friends may not simply offer up recommendation, but rather stay up for you to raise. Keep that in mind and when you would like help from your friends - ask them for it.

Friendly recommendation is a number of the simplest recommendation as a result of they apprehend you and your youngsters. They recognize if one thing might work for you or not and they sometimes are up front with things. They are usually sometimes not pushy and do not care if you employ their advice or not.

Professional Recommendation

Professional parenting recommendation is some of the best recommendation you'll get. Professionals, like doctors or psychologists, know what they're talking about. Not only have they been educated on parenting, however they need additionally had plenty of experience with youngsters. They will give you concepts and advice that job which are tried before. They can offer you an objective source of advice that you'll be able to trust.

Train your Brain (Brain Health)

Train your Brain to makes it healthier

Our brain, always present, always listening, always learning, and obeying each of our orders, solving all our problems, attending all our emotions and desires, remembering our joys and sorrows, our brain is our best friend. However, environmental conditions such as depression, increased stress, drug and substance abuse, neurological disorders such as multiple sclerosis, learning disabilities and Alzheimer’s, as well as development processes such as aging, can affect the brain's ability to meet, reason, learn or remember.

 Despite our technological advances and increased educational levels, are increasingly observed in all age cognitive impairment or decline in levels of cognitive function, and the latter may be the result of not only the neurological or development, but also of drug intake and drug abuse, obesity and lack of exercise. Because cognitive impairment affects the performance of daily tasks, including productivity at school, at home, and at work, researchers are trying to maintain or improve cognitive function, using enrichment techniques to enhance the experience of learning. To carry out this task, they rely on the abundant scientific evidence showing brain plasticity and cognitive neural level. A form of enrichment is cognitive training or, as sometimes called, brain training. Brain training, systematic training of cognitive ability, aims at conservation, improvement or development of cognitive abilities such as memory, executive control or coordination, in the same way that physical training develops muscle strength or flexibility. Depending on the circumstances, brain training can be applied in isolation or in combination with medications.

The literature on cognitive training recommends that to be most effective, training must be provided with a scientifically sound theoretical basis. Thus, the training process should be solidly grounded in scientific theory of human cognitive development throughout life. For example, a brain training program aimed at older people should consider the theory of processing speed, which provides a general perception and a decrease in processing speed with age, and executive control theory, which establishes a decline in fluency skills such as attention, inhibition, multiple tasks and working memory.

A second requirement for the researchers is that a cognitive training program should always present a personalized approach to learning, so as to take into account the ability of each person to adapt to the training system. Studies based on a training system show that when operating in training adaptive feedback mechanism, cognitive function can be improved significantly. Research indicates that to improve performance and maximize learning through training, feedback should be appropriate for the student, as well as easily applicable to the practice of task.

The main goal of cognitive training is to allow greater ease in performing real-world tasks, such as driving, managing personal finances, taking medications to control or maintain the capacity for social interaction. Because a large number of cognitive processes operate together when performing daily tasks, researchers have posted a third condition, namely, the design of a multi-domain cognitive training to enhance those activities that integrate several cognitive processes (for example, processing speed or memory).

When these three important requirements are conducted with rigor in the development of scientifically validated brain training, a wide range of diverse people were helped greatly. This training program improved cognitive ability in healthy elderly. Improved memory, attention and processing speed in people with Multiple Sclerosis. Improve understanding and reading speed in people with reading difficulties (dyslexia) and improved gait and mobility in people at risk of falls.

The science of brain training is an exciting journey of discovery that leads to intense debate. Thanks to increasingly sophisticated technology and improved interdisciplinary knowledge, we explore what are the best conditions and circumstances to preserve our mental health. In this way we observe the training related to brain activity at the cellular level and macro-cell. We study neurogenesis (the creation of new brain cells) after cognitive training. We discover how neural mechanisms of compensation occur after the formation of the brain (brain regions that have not been damaged learn to carry out the functions supported by brain regions with a deficiency), and this knowledge will be increasing. Today we know that cognitive training increases cognitive reserve capacity and together the accumulated knowledge and experience of an active brain is a powerful protective factor against cognitive decline. In future we will expand this knowledge and be able to introduce in areas of the brain and neurological diseases increasingly concrete.

However, future research on brain training will also address other important issues for humanity. For example, we will investigate whether the human brain can be trained, as well as to preserve and promote cognitive function, for emotional and social resilience. Likewise, we must ask whether the brain can be trained to distinguish between good and evil, peace and violence, justice and injustice. Or if the brain can be trained to like or not to be agree or disagree. The debates in education, philosophy and ethics flourish as the study of the brain go entering the school system and the only goal is no longer optimal mental health and intellectual, but also the assimilation of moral and social values.

Kid Development

Kid development psychology is the study of why and the way youngsters change over time. Researchers who study kid development issues are known as developmental psychologists. In kid development psychology there's an attempt to identify and describe a kid's behavior and justify why a child develops in a explicit method.

Child development psychology also uses behavior intervention in an try to direct a kid's behavior in a positive method.

One of the important goals of child development psychology is to identify and justify bound behavior patterns of youngsters, in addition to describe the most probable manner that kid is possibly to grow and develop. Child development psychology makes it potential to identify if a child isn't meeting his developmental milestones, and then counsel ways that to urge the child back on the right track.

A major goal in kid development psychology is to clarify why developmental changes happen in youngsters. Child psychologists use three sorts of explanations to elucidate a child's behavior, which are behavior explanations (a child's genetic inheritances) psychological explanations (involving a kid's temperament, and their needs, needs and motivations) and social explanations (the impact a child's atmosphere has on his development.)

Once a kid development psychologist has described and explained a kid's behavior they compare this with info gathered from descriptions of other children. This permits the professional to see if a kid is growing and developing at a traditional rate.

It also allows professionals to recognize and establish developmental delays in a very kid, and intervene therefore that a child is supported and given the intervention she needs to support her unique growth and development.

The scientific methodology that's used to review child development involves five steps. Child development psychologists observe a kid's behavior, and then predict the end result of that behavior primarily based on past studies. They take a look at their hypothesis through observations, interviews and case studies, and then they draw a conclusion based mostly on the results of their check results. The final step is to publish their findings, thus that others will analyze the results.

In an attempt to understand a child's growth and development there are some ongoing theoretical and philosophical controversies in child development psychology. One of these controversies is the character/nurture controversy. This could be a dialogue centering on that influence has the foremost impact on a kid's behavior; nature (their genetics) or nurture (their atmosphere).

Another controversy in kid development psychology is that the maturation/ learning controversy. This could be a dialogue that queries whether or not a kid's behavior has modified as a result of he has biologically matured or as a result of he has learned a brand new ability. A behaviorist could be a kid development psychologist who believes that learning is the foremost vital influence on a kid's development.

The activity/passivity controversy debates whether or not a kid learns in an exceedingly passive manner, as a result of the environment they are presented with, or because they actively obtain out learning experiences.

Research is done in child development psychology for different reasons. Basic research in child development psychology is research done so as to feature to our data of kid behavior.

Applied analysis in child development psychology is finished so as to resolve a explicit kid development downside. Both of these varieties of research are essential so that we have a tendency to can still perceive how our youngsters grow and develop.

Conjunctivitis

Conjunctivitis

Source: http://creativecommons.org/licenses/by-sa/3.0/deed.en

'Conjunctivitis' (or pinkeye) is a term used to signify an inflammation of the conjunctiva (a thin membrane covering the white part of the eye) resulting in red, itchy, watery eyes and is also accompanied by a yellowish, crusty discharge. The common causes are entry of some foreign body into the eye like dust or some polluting factors; or an infection resulting from some bacteria or viruses; or some kind of allergy.  It can spread by hand-to-hand contact and so it can be contagious. Also remove the contact lenses once you feel that you have an irritation in the eye since it could aggravate the condition. Wear glasses instead of the lens. Applying a cold compress over the eyes is very soothing and also decreases the irritation in the eyes. In cases where there is some discharge oozing from the eyes make it a point to wash or wipe the eyes with a wet cloth every few hours. The crusty, sticky margins can be cleaned by dipping a cottonball in a solution made by dissolving a quarter teaspoonful of salt in a tablespoonful of warm water and rub it along the eyelash.

HOME REMEDIES

1. Food items rich in Vitamin A (like carrots, green leafy vegetables, mangoes, milk and milk products, papayas, pumpkin, tomatoes, etc.) and Vitamin B2 (almonds, bananas, citrus fruits, green leafy vegetables, milk, tomatoes, etc.) should be taken in more quantities. Avoid excessive intake of starchy and sugary foods.

2. Drink a glass of lemon juice before breakfast. Also instilling a few drops of limejuice in the eye is useful.

3. Placing a thin slice of raw cucumber  or  raw potato over the eyelids proves to be soothing.

4. A drop  or  two of honey is poured into the inflamed eyes to give immediate relief.

5. Drinking a glass of carrot and spinach (palak) juice in equal quantities daily is useful for the eyes.

6. Apply a cloth-wrapped poultice of warm, cooked apples over the eyelids.

7. A decoction made from coriander seeds (dhania) in water is useful to relieve the burning pain and swelling of conjunctivitis.

8. Applying compresses of moistened, cold tea bags proves to be useful.

9. The juice of Indian gooseberry (amla) mixed with honey is useful when taken twice daily.

10. A decoction of turmeric is cooling to the eyes and so is used as eyewash or as a compress over the eyes.

11. Clear coconut water is a useful eyewash because of its nutritive, non-irritant and soothing effect.

12. For soothing eyewash, stir a quarter teaspoon of baking soda or honey in half a cup of water.

13. An infusion is made from the herb Eyebright and taken in small glassful doses thrice daily.

IRRITATION IN THE EYE

IRRITATION IN THE EYE

source: http://creativecommons.org/licenses/by-sa/3.0/deed.en

Irritation of the eye can result from presence of a foreign particle in the eye or due to straining the eye for long. If you are wearing contact lenses, take them out immediately. Do not itch or rub the eyes vigorously since that will only increase the itching and the irritation and lead to further complications. Press gently on the inner corner of the eye towards the nose and at the same time draw the outer corner downwards; this will make the tears flow and wash the foreign substance towards the inner corner, from where it can be easily removed. If the irritation persists for long or if it is associated with watering from the eyes and redness of the eyes, it is better to get it checked by an ophthalmologist as soon as possible. 

HOME REMEDIES 
1. First of all wash the eye with cold water and then apply a cold compress over the eyes, made by wetting a small gauze-piece with cold water. This compress should be used as frequently as possible and for as long as possible.

2. Splash cool water in the eye till the time the irritation decreases and if it doesn't go, then a few drops of rosewater can be instilled in both the eyes.

3. One drop of ghee or honey in each eye is a good cleanser.

4. In cases of burning in the eye, first rinse it with cool water as described above and then rinse the eye with tea after allowing it to cool upto room temperature. The eyes should then be covered with cold, wet tea bags. The tannic acid in the tea bags will soothe and cool down the itch and the irritation. Wrap the teabags with paper towels to avoid any staining of the eyelid.

5. The eyes can also be covered with slices of raw potato (which help draw the toxins out of the eyes) until the pain reduces.

INSECT STING OR BITES

INSECT STING OR BITES

Insect bites rarely require medical intervention, except in cases where the bite can be poisonous or where the person reacts immediately to the insect bite and goes into an anaphylactic shock. Usually only minor complaints like swelling, itching, redness, mild pain and slight nausea may occur.

First of all wash the insect bite thoroughly with soap and cool water and try not to scratch the part as this can cause them to become infected. In cases where the swelling and itching is intense a local application of ice every few minutes helps to decrease the inflammation. It is necessary to see a doctor immediately in cases where the bite becomes infected with some pus oozing out or when the patient suddenly develops symptoms like breathing trouble, rash all over the body or if you feel faint.

HOME REMEDIES 

1. Holy basil leaf (tulsi) juice diluted in water is given to drink to the person and also apply the fresh tulsi juice on the spot of the sting or bite.

2. To relieve the itching, dissolve one teaspoon of baking soda in a cup of water, soak a piece of cloth in the solution and bathe the bites.

3. Apply garlic juice externally over the affected part.

4. In cases of a huge swelling of the part due to the insect sting or bite apply a warm paste made by mixing dry ginger and curd.

5. Place a piece of raw apple on the bite.

6. Fresh leaves of Plantain tree when rubbed on the insect stings and bites afford instant relief.

7. Rubbing fenugreek (methi) powder or a piece of raw onion or onion juice or a lime slice over the bite or sting is supposed to remove the harmful effect of the poison.

8. Taking an oatmeal bath in lukewarm water helps to relieve the itching and the swelling.

9. In cases of bee sting, first remove the honeybee stinger and put an ice cube on the sting site. Salt water is applied over the stings. Apply a paste made from baking soda and water over the site. In cases of stings in the mouth  or  the throat, let the patient swallow some salt water or rinse and gargle with it and then suck on some ice.

10.In case of wasp stings that are alkaline, apply vinegar or lemon juice over the bite to neutralize it. Also application of salt water over the bite helps.

11. In cases of mosquito bites that are very painful, apply lemon juice.

12. In case of rat bites, holy basil leaf (tulsi) juice or the juice of Margosa leaves (Neem) is an effective remedy  or apply a mixture  of juice of radish and coconut.

13. In cases of a spider bite, chew a tablespoonful of tiny coconut pieces. The digestive juices that are secreted by the system tend to assimilate any poison that gets into the system.

14. In cases of a scorpion sting, the application of fresh milky juice from an unripe papaya fruit brings instant relief or a thick paste of tamarind (imli) seeds is applied over the sting or apply onion juice to soothe the irritation  or  apply paste made from powdered cumin seeds (jeera), ghee, salt and honey for quick relief.

15. In cases of a snake bite that is not poisonous, rub some salt into the wound. In cases where the bite is poisonous, tie a ribbon, rope or some cloth tightly around the limb, two inches above the bite, to prevent the blood with the poison from going to the heart, and leave it as long as the patient can bear it. Along with a sterilized knife or blade make a cut at the site of bite to let the poison flow out along with the blood. Apply hot iron or coals as close to the wound as the patient can bear. Smear oil, ghee, soap or saliva around the wound for three  or  four inches, and when absorbed, renew it. Whatever is oozing from the wound should be wiped away carefully. Then rub some salt or cigar ashes  or wood ashes onto the wound. Internally some salt water and garlic should be given to the patient. If the patient doesn't get better, give half a teaspoonful of wine  or brandy every two to three minutes, until the symptoms improve.

16. Copper sulphate, which is commonly available in the market, is applied over an insect sting to remove the poisonous effect.

Tips for Gaining Weight- the HEALTHY Way

Tips for Gaining Weight- the HEALTHY Way

Gaining weight should be “simple.”  Eat more calories than you expend and you’re sure to gain weight, right?  Gaining weight in a healthy way, though, can be a bit more challenging.  Here are 11 steps to help you assure that you are doing what’s best for you and your body as you pursue your weight gain goals.

1.  Set attainable goals.  Face it, very few people are destined to appear on the cover of a fitness magazine.  Our body shape and size is determined primarily by genetics and secondly by our lifestyle.  Healthy weight gain is a slow process that requires patience and realistic goal-setting.

2.  Eat breakfast.  Every day.  A well balanced breakfast is an excellent way to wake up your metabolism and your appetite.  Make sure you have a grain, some protein, and a fruit to start your day.  Try a yogurt berry parfait with granola OR a bagel sandwich with eggs & cheese and some juice.  In a hurry?  Grab a fruit smoothie OR cereal with milk and
berries.

3.  Follow basic nutrition recommendations.  Contrary to popular belief, living on fast food, pizza, and milkshakes is not the best approach to weight gain.  Although these foods can be incorporated into your meal plan, be sure to balance them with fruits, vegetables, whole grains, and a variety of protein sources, such as meat, nuts, beans, and dairy.    

4.  Plan to eat 5-6 times/ day, at least.  Prevent excessive fullness by eating reasonable portions spread throughout the entire day.  Plan to have 3-4 meals each day with several snacks in between.  At the end of the day, your “energy in” must be greater than your “energy out” in order to gain weight.

5.  Vary your diet, especially the protein.  Eating the same foods every day can be boring.  Get creative and try something new.  Start with a variety of protein sources: cheese, nuts, beef, fish, yogurt, pork, beans, chicken, yogurt, turkey, cottage cheese, lamb, eggs, etc.

6.  Pack snacks to-go for extra calories.  Trail mix, granola bars, fruit with peanut butter, chips, dried fruit, veggies and dip, cheese and crackers, nuts, smoothies, sunflower seeds, and cookies are portable options that can help you keep up with your needs throughout the day.  Cereal with milk, ice cream, and hot chocolate can be great snacks to end your day.

7.  Choose caloric beverages.  You’re going to drink something, so pick fluids with calories.  Juices, milk, and even an occasional soda (non-diet, of course) will do the trick.  Drink plenty of fluids that supply calories like juice, milk, milkshakes, and sports beverages. For example, drinking 1 quart of grape or cranberry juice supplies 1000 calories. 1 quart of 2% milk supplies 720 calories.

8.  Consider high-calorie nutritional supplements.  Energy-dense, high-quality nutrition can be hard to come by, but Ensure Plus, Boost Plus, and Carnation Instant Breakfast provide quick and easy calories with the added bonus of vitamins and minerals.  Consider using these products as your “nutrition medicine” on the days you’re not feeling hungry, but know you still need to eat.

9.  Balance cardio, flexibility, and strength-training exercises.  Exercise, especially cardio work-outs, burns calories that you must replace by eating more.  However, it can help to stimulate your appetite and assure that you build an appropriate amount of muscle.  3-5 days of physical activity each week can assure optimal outcomes.
(Note: Severe malnutrition can require a period of inactivity as the body heals and repairs.  Consultation with a medical provider and/or dietitian can help to establish a safe plan in these situations.)

10. Get regular sleep
The human body needs adequate rest in order to “keep up.”  On average, most people need 8 hours of sleep/ night.  However, some people function well on 6 hours/night while others need 10+ hr/ night to feel fully rested.  Bottom line, listen to your body and get the sleep you need.

11. Set realistic goals
Genetic factors can play a large role in physique. You are not going to look like Arnold if your parents look like Pee Wee Herman.

Ten commandments to prevent alcoholism

Ten commandments to prevent alcoholism

Offered by psychiatrist Dr. William B. Terhune. 
These are :
1. Never drink when you ‘ need one’
2. Sip slowly 
3. Space your drinks, taking a second drink 30 minutes after the first and a third an hour after the second 
4. Dilute your alcohol
5. Keep an accurate and truthful record of the amount and number of drinks you take 
6. Never conceal the amount of alcohol you drink ;
7. Do not drink on an empty stomach ;
8. Stop drinking on ‘signal ‘ ( signals are lunch, dinner, fatigue, sex stimulation, boredom, frustration and bedtime);
9. Make it a rule never to take a drink to escape discomfort - either physical or mental  and
10. Never, never take a drink in the morning thinking it will cure a hangover.