FEATURED ARTICLES

• essential fatty acids
• avoid the flu
• winter eating habits
• colds and flus
• boost immune system
• eat protein
• low GI carbohydrates
• herbal remedies
• illness-free

Details

Written by Lisa Jillanza

Having a strong immune system is important in maintaining our physical well being. It protects you from all types of virus and bacteria that may cause infection and other health problems. Colds and flu are only two of the most common sickness that you can get if you have a weak immune system. It may sound ordinary, but it is quite common to find people suffering from colds and flu that don't seem to go away. Hence, before you experience major medical complications, it's wise to learn natural ways to keep your immune system healthy and well-balanced.

What should be included in your diet?

Eating the right food is the perfect answer to how you can strengthen your immune system. Although there's nothing wrong with sodas and fries, it's still advisable to minimize your consumption on such food and focus on the healthier ones. Green leafy veggies should be on top of your "what to eat" list. Be extra creative when cooking meals and learn different ways incorporate green leafy vegetables on your diet. It's advisable to consume at least one meal with such vegetables.

Don't forget dairy products, as well. Milk and yogurt are only dairy products you should consume. Yogurt does not only strengthen your immune system, but it also helps you regulate bowel movement. This means you will be keeping less toxic in your body if you will consume yogurt regularly. You should also eat enough fish or other protein-rich food to keep your body well-balanced.

Fruits can never be erased. This is the other option of those who don't want to eat vegetables, and if you're one of them, it's healthy to know that you should double or even triple your fruit intake. It also wise to eat it fresh or turned into shakes, as long as limit the glucose and other flavorings. Here's a list of the top vitamins that your immune system needs.

• Vitamin C - this increases the production of bacteria and virus-fighting agents in your body. Papaya, guava, kiwi, orange, grapefruit, and strawberries are the best fruit sources of Vitamin C.

• Zinc - zinc helps in the production of T-cells which also helps in fighting various types of virus. It also slows down cancer cell metastasis and tumor growth.

• Beta carotene - beta carotene is also helpful in fighting cancer cells and balancing the immune system. It also erases the compounds that can cause aging.

Healthy habits

Living a healthy life means keeping in mind a good set of healthy habits. It may be challenging to follow all of it, but every small step can go a long way. Other healthy habits, on the other hand, sound too conventional that you may not consider it. But believe it or not, paying enough attention to such practices is a great way to spare you from cough, flu, and other health problems. Here's a shortlist of it.

• Wash your hands, especially before and after eating
• Consume enough water
• Have enough sleep
• Regular workout
• Stay happy and stress-free
• Give yourself a full-body massage

What should you avoid?

A right diet is not a license that you can already keep your bad practices. Aside from eating the right food and maintaining healthy habits, you should also know the things to avoid. This will balance all the changes you want to make. Aside from that, it will also spare you from diversified health problems.

I'm talking about unhealthy practices like, smoking, drinking, or doing drugs. All these three have negative effects to your overall health. It also weakens your immune system especially if you're doing it excessively. Drinking alcoholic liquids and smoking can be present in occasional parties, but having it a part of your daily life is a no-no. As for drugs, it's highly advisable to completely avoid it.

Extra facts you may not know

Apart from diet and habitual actions, there are more natural ways to strengthen your immune system. Making love is one of it. You read that right, having sex a couple of times a week was proven effective in increasing your immunoglobin A. this is an antibody that fights colds and flu. Eating garlic is also another way to strengthen your body. It has anti-microbial properties that blocks infections.

• Exercise
• diet
• essential vitamins
• healthy
• health

Details

Written by Lisa Jillanza

Ayurveda or the “science of life” is a system of traditional medical practices which was developed in ancient India. The practice of Ayurvedic medicine is included in the list of complementary and alternative medicine in the United States. Individual practices found in Ayurvedic medicine are applied in medical treatments such as the use of herbs, special diets, meditation and therapeutic massage techniques.

The purpose of Ayurvedic medicine is to maintain the optimum balance between the mind, body and spirit. It aims to provide a more holistic approach to treatment by not only healing the physical body but also spiritual and emotional needs of the person. This is done by a series of practices to help cleanse the body, mind and spirit to reestablish balance and harmony.

Practice in India

Ayurvedic medicine is widely used in India, 80 percent of the country's population currently uses it with conventional Western medicine in providing medical treatment to patients. The country maintains colleges and hospitals in major cities that cater to this type of alternative medicine.

The practice of Ayurvedic medicine is mainly based on information found in two ancient books. Texts written in Sanskrit on the Caraka Samhita and Sushruta Samhita book form the basis of Ayurvedic medicine practice. The books divide Ayurvedic medicine into eight main branches which are internal medicine, gynecology and pediatrics, surgery, psychiatry, treatment of head and neck diseases, care of the elderly and rejuvenation, toxicology and sexual vitality.

Treatment and Management

The aim of Ayurvedic medicine is to ultimately cleanse the patient's body of impurities to provide cure and relief from the different symptoms of a disease. It promotes a healthier lifestyle by restoring harmony in mind and body. This is done through the different Ayurvedic medicine practices which include the following:

• Reducing worry and increasing harmony

The practice of Ayurvedic medicine places great stress in a person's mental and spiritual state. Emphasis on mental and meditation relaxation techniques are done to reduce the level of stress on the person's mind and body, allowing them to live a more harmonious life.

• Reducing symptoms

Various lifestyle changes are introduced by the practitioner to eliminate symptoms. This includes the use of physical exercises, meditation, massage, breathing exercises, stretching and dietary changes to introduce lifelong changes in health habits. Examples of dietary changes exclusive to Ayurvedic medicine is taking in minute amounts of metals and minerals such as iron to the diet.

• Eliminating impurities

“Panchakarma” is the method of cleansing the body by removing “ama.” This substance is described as one which interferes with the normal functioning of the body by sticking to the tissues which causes disease. “Ama” is driven out by a series of treatments and exits the patient's body via the digestive and respiratory system.

• Increasing resistance to disease

Decreasing the patient's susceptibility to a disease is done with the use of a wide range of treatments. Different Ayurvedic practices include the use of tonics like proteins, vitamins, minerals and herbs to increase appetite and boost immunity.

Use of Herbs and Plants

The “pharmacy” of Ayurvedic medicine currently lists more than 600 formulas and 250 single plant drugs. They provide patient's relief from numerous medical conditions or promote health. Plants and herbs are divided into categories with regards to their effects on the patient. Herbs and plants are sometimes mixed with metals to produce their desired effects.

Toxicity and overdose are the main dangers of using Ayurvedic medicines. Because some types of Ayurvedic medicines use metals in combination with herbs and plants the danger of toxicity is great. These medications are not considered as drugs but dietary supplements, thus they don't fall under the scrutiny of conventional medicines.

“An NCCAM-funded study published in 2004 found that of 70 Ayurvedic remedies purchased over-the-counter (all manufactured in South Asia), 14 contained lead, mercury, and/or arsenic at levels that could be harmful. Also in 2004, the Centers for Disease Control and Prevention reported that 12 cases of lead poisoning occurring over a recent 3-year period were linked to the use of Ayurvedic medications.” National Center for Complementary and Alternative Medicine NCCAM

• spring allergies
• spring allergens
• seasonal allergies
• spring is in the air
• plants
• allergy treatments

Details

Written by Lisa Jillanza

Now that the long, cold winter is behind us, spring is in the air, as are allergens, ragweed, pollen, and mold.  For those with seasonal allergies, spring can be quite a hard season to get through.

According to a study on www.health.com, the best action for fighting your spring allergies is to avoid the plants that make your coughing, sneezing, and watery eyes worse.

But many people aren't sure exactly what combination of allergens that are affecting them.  Here is a list of some of the most popular plants and their allergens.

• Ragweed : It is common along riverbanks and in rural areas. Almost 75 percent of people with allergies are sensitive to ragweed.

• Mountain cedar :This tree is commonly found in mountainous regions and, causes some of the most severe allergy symptoms around.

• Ryegrass : This grass is common in dry lawns, meadows and pastures. This, along with other grasses, is often very problematic for allergy sufferers.

• Maple : These trees are found along streams and in woods all through the eastern United States and Canada. The maple produces potent allergens.

• Elm : Common in the wetlands, these trees will most likely aggravate your allergies.

• Mulberry : This pretty tree can be very deceiving.  Found in woods and river valleys, it is often associated with contributing to hay fever.

• Pecan : Although it makes many good desserts, the pollen from pecan : found in woods and orchards : is second only to ragweed as the most severe source of allergens.

• Oak : It may have less potent pollen, but it produces very large quantities of it.  Avoid the woods just for this one.

• Pigweed/Tumbleweed : This common weed is found in lawns and along roadsides, but beware that it will not do your sinuses any good.

• Arizona cypress : Found specifically in warm climates and well-drained soil areas, this tree can contribute to pollen problems almost all year round, according to the study.

• Mold : Allergies acting up in the spring could be because of mold levels rising with wetter, warmer air.  The study contributes various types of molds to producing significant allergy symptoms throughout the United States.

While this only touches on a few possible plants and their related allergens, every day researchers are finding more and more possible allergens that people are dealing with in their lives.

Always seek medical advice when dealing with the treatment of seasonal allergies.

• burning calories
• gym membership
• no equipment workout
• tone your body
• do exercises
• workout equipment

Details

Written by Lisa Jillanza

Going regularly to the gym is a great way for getting a toned, trim body.  But gym workouts should match with your specific fitness goals. Exercise can prevent diseases, reduce weight, lower blood pressure, lower high blood sugar and cholesterol levels, increase energy levels, improve endurance and make us live longer. However, exercising may also make us prone to injuries.

Injury increases with a lot of factors. Some of these factors include unqualified staff, equipment malfunction, improper exercise, falls, sprains and strains, and infections. We can avoid these risks for injury if we take certain precautions, as said in the tips that follow:

Train with a Professional

If you are new to the gym, walk around and familiarize yourself with the equipment. It is a good idea to meet with your trainer to discuss your personal goals and exercise programs, and the usage of specific pieces of equipment. With proper safety procedures for using gym equipment in mind, you can prevent injuries to your body and work on the correct set of muscles. Do not let go off machines too quickly as this may cause accidents.

Warm Up Before and Cool Down After

These are the important steps of any exercise the regimen. Warm-ups and stretching increases blood flow, loosens your muscles, and prepares your body for a workout. If you do not warm up, you will end up putting a strain on your muscles, resulting in injuries. Similarly, once you have done a rigorous workout, you need to cool your body for 3 to 5 minutes so that your heart rate normalizes and your muscles relax.

Gradually Move to a Higher Gear

Do not let the drive for toning your body put you in a position of carrying on high intensity workouts when you are not used to it. You will merely end up hurting yourself and eventually falling back on your exercise schedule. Rather than burning up quickly, you should ease into your workout schedule gradually and listen to your body.

For strength training, you can start with lighter weights and increase the reps and sets before increasing the weights which shouldn't be more than 10% of what your body can handle. Cardio exercises require you to increase the work and time on your body before increasing your exertion level and speed.

Maintain a Straight Posture

When you are at gym, see if you can workout in front of a mirror. Doing so will help in maintain a good posture while you exercise. Straighten out your shoulder blades and do not hunch while exercising. Your knees and elbows should be soft through the workout so that they are not hyper-extended.

While Lifting Weights

Strength training exercises require certain safety tips including:

• Do not hold your breath while lifting weights

• Do not lock your joints as this would put them under strain

• Keep both hands at an equal distance from the center of the bar when using free weights

• Have a spotter tell you how well you are doing the exercise

• Avoid putting pressure on your teeth

• Pay attention to your breathing

• When pick up the weight from the ground, you should squat down, bend at the knees and bring your butt down. When you lift up the weight, push it up with your legs. This will prevent you from any back injuries.

Before you can concentrate on exercising at the gym, get a check-up from your doctor to see which exercises would suit your health.

Choose Your Gym

Make sure that the gym that you go into has properly trained personnel. Some gym staff members who call themselves fitness trainers or instructors actually have no training. You should ask if their certificates and degrees are current. The staff should also have training on CPR and first aid.

Check Your Equipment

Injuries sometimes stem from improper equipment. Remember that there are a lot of people who use equipment aside from you so that these cannot escape every day wear and tear. Wear and tear may later on lead to malfunction, and you could be at risk for injuries. To avoid the risk for injury, ask gym staff if damaged equipment is repaired as soon as possible and whether they do quality checks on their equipment every now and then. You can also play a role by reporting to staff when you see damaged equipment.

Do Proper Exercise

Choosing improper exercise can also lead to injuries. Ask the help of a personal trainer in choosing what exercises are best for you and your goal. You should also warm up before exercise and cool down after exercising. Warming up should be done for 30 minutes and may consist of light exercises such as walking, jogging or stretching. Cooling down also takes up 30 minutes after exercising and also consists of light exercise. Also, talk to your doctor whether the exercises you plan to do are right for you and your health condition.

Be Prepared

You should wear proper apparel while exercising. Also, wear shoes which will prevent you from tripping over and getting sprains or strains. You should also bring a water bottle with you and hydrate before, during and after exercise. Be careful when you go around showers, pools and hot tubs. Keep keys or other objects away from you while you exercise.

Prevent Infections

The risk of infection may increase in crowded places. This is because disease-causing fungi or bacteria may breed in wet areas such as showers and swimming pools. Towels, locker room floors, cardio machines and benches may also serve as breeding grounds for these microorganisms.

Exercising indoors is not a guarantee that you will be safe from sprains, falls and other injuries. There are also some factors which increase injury even when you are working out inside the gym.  Following these simple tips however, ensures that you are able to

• cardiac stress test
• physical stress
• diagnose heart problems
• chest pains
• shortness of breath
• arrhythmia

Details

Written by Lisa Jillanza

You may have heard of your friends, family or coworkers having a cardiac stress test done, but do you know what that means or measures?  A cardiac stress test measures how well your heart is able to perform when it is under physical stress and it is used to help diagnose heart problems.

While February was Heart Awareness Month, every month is important to take care of your heart.  That's why the National Heart, Lung and Blood Institute list some of the following reasons why you may need a cardiac stress test:

• You have experienced symptoms of reduced blood flow to the heart, including shortness of breath and chest pains.
• You have arrhythmia symptoms during exercise, including a fluttering sensation in the chest, irregular heartbeat or feeling faint.
• You have shortness of breath without chest pain following exercise.