Top 10 Exercise Options at 40 age

Top 10 Exercise Options at 40 age

At 40, you have to realize that your joints are also 40 years old, and you might need to modify your exercise intensity and routine in keeping with the physical, physiological and hormonal changes. Also, there is a tendency to gain about 10 pounds a decade after age 40, primarily due to loss in muscle mass ( If you gain 10 pounds after 40, the net gain is from adding 15 pounds of fat and losing five pounds of muscle.). To fight this weight gain, the natural reaction is dieting which further leads to loss in muscle mass. Each lost pound of muscle depresses the body's metabolism by about 40 calories a day. An aerobic routine coupled with strength training, a healthy diet and stretching can replace the lost muscle, get the body's metabolism back up, and keep weight off permanently. The focus needs to be on weight training and and to avoid dieting.

While you're weight-train, add new muscle mass and maintain your endurance, you need to be protective of easily injured joints. A problematic knee or tennis elbow can keep an otherwise healthy and active forty-something woman on the sidelines, which can lead to weight gain, insomnia and depression, not to mention loss of flexibility.

Low-impact workouts are recommended for women at forty to allow them to burn a high number of calories, with exercises like biking or swimming. If you are bored out of your exercise routine or have you stopped seeking results. Here are top 10 exercise options to get your metabolism rolling.

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1) Walking- It is easy, safe and inexpensive. Walking is an injury-free way for the 40+ to keep fit. It burns calories, and it’s an ideal fat-burning activity. It conditions the heart, improves muscle tone and strength, relieves stress, and can help with back pain, osteoporosis, respiratory problems, diabetes, arthritis, cardiac rehabilitation and a variety of other health problems.

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2) Biking: This is a good exercise options for women with osteoarthritis of the knees can engage in stationary cycling by using a high seat adjustment, a low resistance setting, and toe clips.

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3) Swimming- for women at 40 swimming will help in strengthening the muscle, tendons and ligaments that supports the joints, and thus improve stability and flexibility. Aim to exercise for only 15 or 20 minutes at a time in the beginning.

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4) Low-impact aerobics- This is no jarring, jumping, or knee harming, heavy-duty swiveling, but rather stretching and then sustained exercise. Aerobic conditioning, is the best way to strengthen your heart rate, which will allow you to keep exercising at your full capacity as you age and may protect you from heart disease later on. This can include dancing, aerobic machines, light step aerobics, square dancing- or any other exercise which fits the guideline of always having one foot on the floor.

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5) Volleyball- Playing a game of volleyball for 30-45 minutes can add a boost to your heart & lungs and help in reducing the risks of developing coronary heart disease, hypertension, colon cancer and diabetes.

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6) Strength training - Without regular workouts, muscles shrink 1% to 2% each year. Muscle loss slows down your metabolism; if you don't sweat on a regular basis, you'll probably gain 10 pounds between the ages of 40 and 50, even if your eating habits don't change.20 minutes of weight training, three times a week is a good start. Resistance training also helps in increasing bone density.

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7) Horseback riding - Perceived physical benefits of horse riding includes improved balance, posture, strength, flexibility, stability and even walking. Other personal benefits include improved self-esteem, self-concept and socialization. There is still no data on the frequency or duration of riding that's needed to gain these results, but it is a recreational and therapeutic activity which can be enjoyed by women of all ages and abilities. To read more on horse

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8) Cross-country skiing (rather than downhill or water)- In terms of all-around aerobic benefits, cross-country skiing is the front runner. Using muscles in the shoulders, back, chest,  abdomen, buttocks, and legs, cross-country skiers can burn as many as six hundred to nine hundred calories per hour. The kick and glide technique, combined with the poling motion to propel you along, can provide a more complete workout than running or cycling, both of which emphasize lower body muscles. For more on cross country skiing.

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9) Hiking-is a great way to lose a few excess pounds, thereby improving your physical appearance. The results may not be as fast as people would like, but they will probably be far more permanent and pleasurable than any diet or weight-loss scheme. Hiking helps reverse the negative effects of osteoporosis by increasing the bone density and slowing the rate of calcium loss, thus strengthening the bones and decreasing their susceptibility to break. A slower one-hour hike, at least once a week can be a good workout. For more on benefits of Hiking.

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10) Water aerobics- Running, jogging and walking underwater in a pool not only strengthens the leg and hip muscles - the quadriceps, hamstrings and gluteals - but helps to develop cardio-respiratory fitness. Water aerobics has an added benefit -- it enables you to burn up calories much more efficiently. Other benefits of water aerobics include increasing strength, flexibility and aquatic capacity. The key is to take it easy at the start. At first, lightly exercise in the shallow end -- walking at this stage will be enough. As your confidence improves, move gradually move to thigh-deep then chest deep water, increasing your speed your speed as you do so. Once you have developed a good technique which is comfortable for you, aim to walk or jog underwater for between 20 to 40 minutes per exercise session.

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Try to incorporate these activities into you exercise routine for variety & to keep your body fit and healthy as you move towards 40's. Make sure to take permission of your doctor before starting on a cardiovascular routine.

Top 10 Yoga Asana to relief Asthma & Benefits

Top 10 Yoga Asana to relief Asthma & Benefits

In this condition, the airways of the lungs are constricted, causing tightness in the chest, bouts of coughing, wheezing, and breathing difficulties. The inflammation of the air passages can become chronic. Asthma is usually caused by allergies or stress. Yoga has come a long way to heal and manage asthma.

Ten yoga exercises indicated below:

1. DANDASANA:

1. Sit with your spine erect and your knees bent. Position the blocks on their broad sides on either side of your hips. Then place your palms on the blocks.  Sit on your buttock bones.

2. Straighten each leg, one at a time, and join the inner sides of your legs and feet. Lengthen the calf muscles, and stretch your knees and toes. Keep your knees straight. Press your palms down on the blocks and stretch your elbows and arms.

3. Lift your abdomen, freeing the diaphragm of tension. Hold the pose for 1 minute. Beginners may find it easier to separate their feet slightly, and should hold the pose for just 30 seconds.

BENEFITS

• Improves digestion

• Tones the kidneys

• Helps to prevent sciatic pain

• Stretches and activates the muscles of the legs

• Prevents tiredness in the feet by stretching the muscles of the feet

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2. BADDHAKONASANA :

1. Sit on a bolster placed at right angles to your body. Place a side of your hips. Sit in Dandasana. Bend your knees and join both soles together. Pull your heels closer to the bolster. Beginners may find it easier to use a bolster positioned parallel to the hips.

2. Push your knees away from each other and lower them gradually onto the blocks. Open out your chest and draw in the abdomen. Initially, hold the pose for 1 minute. Gradually increase the duration of the asana to 5 minutes.

BENEFITS

• Stimulates the heart and improves circulation in the entire body

• Tones the spine, and the abdominal and pelvic organs

• Prevents hernia

• Alleviates sciatica and varicose veins

• Reduces menstrual pain, irregular periods, and leukorrhoea

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3. UPAVISTA KONASANA :

1. Sit against a wall. Then sit in Dandasana with your shoulders and back touching the wall. Keep your back erect. Sit on your buttock bones. Place your palms on the floor, beside your hips, fingers pointing forward. Look straight ahead.

2. Press your palms down on the floor to push your torso upward. Exhale, and spread your legs as far apart as possible. Use your hands, one by one, to help you push your legs even further out to the sides.

3. Move your hands behind your buttocks, and place both palms on the floor. Press your heels and highs down on the floor. Lift your waist and the sides of your torso. Rotate your thighs to the front so that the kneecaps face the ceiling. Shift your weight from the buttocks to the pelvic bone. Stretch each leg from thigh to heel. Hold the pose for 30 - 40 seconds.

BENEFITS

• Helps to treat arthritis of the hips

• Relieves sciatic pain

• Helps to prevent and relieve hernia

• Massages the organs of the reproductive system

• Stimulates the ovaries, regulates menstrual flow, and relives menstrual disorders

• Corrects a prolapsed uterus or bladder

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4. VIRASANA :

1. Place 2 bolsters parallel to each other on the floor. Kneel on the bolsters, keeping your knees together. Place the rolled blanket on your shins, and the folded blanket under your buttocks. Sit with your back upright.

2. Keep your chest stretched out. Imagine you are squeezing your kidneys and drawing them into the body. Place your palms on your knees. Look straight ahead. Stay in the pose for 30 - 60 seconds.

BENEFITS

• Reduces stiffness in the hip joints.

• Reduces inflammation in the blood vessels of the legs caused by standing for long periods.

• Alleviates pain or inflammation in the knees and tones knee cartilage

• Relieves gout and rheumatic pain

• Tones the hamstring muscles

• Strengthens the arches of the feet, and relieves pain in the calves, ankles, and heels

• Helps to correct calcaneal spurs and flat feet

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5. SUPTA BADDHAKONASANA :

1. Sit in Dandasana. Place a bolster behind you, its short end against your buttocks, and place a folded blanket on its far end. Place 2 wooden blocks on their broad sides on either side of your hips. Bend your knees, and join the soles of your feet together. Draw your heels toward your groin. Buckle the belt and loop it over your shoulders.

2. Bring the belt down to below your waist. Pass it under both feet to stretch it over your ankles and the insides of the thighs. Move your feet closer to your groin. The belt should feel neither too tight nor too slack, so adjust the buckle accordingly. Make sure that the end of the bolster touches your buttocks. Position a block under each thigh.

3. Place your elbows on the floor, and lower your head and back onto the bolster.  Make sure that the bolster comfortably supports the length of your back and your head. Your spine should be on the centre of the bolster. Stretch your arms out to the sides, with the palms facing the ceiling. Relax, and extend your groin out to the sides. Feel the expansion of the pelvis, and the release of tension in your ankles and knees. Initially, With practice, increase the duration to 5 - 10 minutes.

BENEFITS

• Regulates blood pressure

• Prevents hernia as the hips and groin become more supple

• Relieves varicose veins and sciatica

• Reduces the pain caused by haemorrhoids

• Relives indigestion and flatulence

• Tones the kidneys

• Improves blood circulation in the ovarian region, and is particularly beneficial during puberty and menopause

• Alleviates menstrual pain and leukorrhoea

• Corrects a prolapsed uterus

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6. SUPTA VIRASANA :

1. Kneel in Virasana and place a bolster behind you, the short end touching your buttocks. Place a rolled blanket on the far end. Make sure that the inner sides of your feet touch hips. Keep your back straight. Place your fingers on the floor beside your toes.

2. Press your palms on the floor, bend both elbows, and lean back toward the bolster. Place your elbows and forearms, one at a time, on the floor. Gradually lower your back onto the bolster. To avoid strain in the pelvic area or the thighs, ensure that your knees remain firmly on the floor.

3. Once you lower your back onto the bolster, rest the back of your head on the rolled blanket. Keep your chest fully expanded. Press your shoulder blades down on the bolster to lift your chest . Extend your toes and ankles toward the bolster. Push your feet closer to your hips with your hands. Extend the pelvis, and press your thighs close together.

4. Move your arms out to the sides, with the palms facing upward. Extend your neck, but keep your throat relaxed. Drop your eyelids down gently. Experience the relaxation of the thighs and the abdomen, and the lift of the chest. Feel the continuous stretch from the cervical spine to the tailbone. Initially, stay in the pose for 1 minute. With practice, increase the duration to 5 - 10 minutes.

BENEFITS

• Helps to prevent arterial blockages by gently massaging and strengthening the heart and increasing coronary blood flow

• Increases the elasticity of lung tissue

• Enhance the elasticity of lung tissue

• Enhances resistance to infections

• Relieves indigestion, acidity, and flatulence

• Corrects a prolapsed uterus, and tones the pelvic organs

• Reduces inflammation in the knees, and relieves gout and rheumatic pain

• Relieves pain in the legs and feet and rests them, alleviating the effects of long hours of standing

• Helps to correct flat feet

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7. SETUBANDHA SARVANGASANA :

1. Place a folder blanket on one end of the bench. Place a bolster on the floor in line with the bench, and touching one end of it. Place a folded blanket on the bolster. Then sit on the blanket on the bench, with your legs stretched out. Place a yoga belt under your thighs and bind it round the middle of your thighs.

2. Exhale, and lower your back toward the bolster. Press each palm down on the floor on either side of the bolster, your fingers pointing forward. Both arms should support your upper back. Keep your thighs, knees, and feet close together, your heels on the bench, and your toes pointing upward. Lower your arms to the floor.

3. Slide further down, until the back of your head and your shoulders rest on the bolster. Straighten your legs, keeping your feet together. Stretch the heels and toes away from the torso to increase the stretch of the legs. Extend your arms to the sides on the floor, with the palms facing the ceiling. Hold the pose for 3 minutes. Gradually increase the time to 5 - 8 minutes.

BENEFITS

• Helps to prevent arterial blockages or cardiac arrest by resting the heart muscles and increasing blood circulation to the arteries

• Combats fluctuating blood pressure, hypertension, and depression by soothing the brain and expanding the chest

• Relieves eye or ear ailments, migraine, stress-related headaches, nervous exhaustion, and insomnia

• Improves digestion and strengthens the abdominal organs

• Relieves backache, strengthens the spine, and relieves neck strain

• Helps to rest tired legs and prevent varicose veins

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8. ADHOMUKHA SVANASANA :

1. Stand in Tadasana facing a wall, about 1m (3.5 ft) away from it. Place 2 of the blocks on their broad sides, shoulder- idth apart, against the wall. Place the third block on its long side, 45cm (18in) away from the wall. Separate your feet to a distance of 45cm(18in). Kneel, and place your palms on the two blocks against the wall.

2. Press your palms down on the blocks and walk your feet back, until they are 1.2m (4ft) away from your hands. Make sure that your feet are in line with your hands and the same distance apart. Raise both heels, stretch your legs, then lower your heels to the floor. Stretch your arms fully.

3. Consciously stretch each leg from heel to buttock, and from the front of the ankle to the top of the thigh. Raise your buttocks, stretch your chest, and push your sternum toward your hands. Exhale, then rest your head on the third block. Press your hands down on the blocks,extending your arms fully. Stretch your spine and expand your chest. Keep your throat soft and elongated. Relax your eyes and keep your brain passive.

BENEFITS

• Tones and relaxes the nervous system, helping to relieve depression and anxiety

• Cures breathlessness, palpitation, extreme fatigue, and sunstroke

• Stabilizes blood pressure and heart rate

• Helps relieve chronic constipation, indigestion, and excess bile formation

• Relieves arthritis in the shoulders, wrists, fingers

• Reduces lower backache

• Increase the flexibility of the hip, knee, and ankle joints, and strengthens the ligaments and tendons of the legs

• Counters the damage to the cartilage of the knee or hamstring muscles, caused by jogging, walking, and other sports

• Strengthens the arches of the feet and prevents calcaneal spurs

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9. UTTANASANA :

1. Stand in Tadanasana. Separate your legs to a distance of 30cm (1ft). Keep your feet parallel to each other, with the toes pointing forward. Pull up your kneecaps.

2. Inhale and raise your arms toward the ceiling, your palms facing forward. Push your spine up.

3. Bend from the waist toward the floor. To increase the stretch of your spine, vital for correct practice, press your heels down on the floor.

4. Rest the crown of your head on the blocks in front of you, and place your palms on the blocks beside your feet. Pull in your kneecaps. Extend your hamstrings and pull your inner legs upward. Feel one single stretch from the crown of your head to your heels. Hold the pose for 1 minute.

BENEFITS

• Reduces depression if practiced regularly

• Cures insomnia and relieves fatigue

• Increases blood flow to the brain, soothing the brain cells and sympathetic nervous system

• Regulates blood pressure

• Relieves migraine and stress-related headaches

• Tones the abdominal organs

• Relieves stomachache by neutralizing acidity

• Strengthens and stretches the hamstring muscles

• Increases the flexibility of the hip joint

• Strengthens the knee joint and its surrounding tissue and muscles

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10. TADASANA SAMASTHITHI :

1. Stand in your bare feet on a smooth and even surface. Keep your feet together, with your heels touching the wall. Beginners may find it easier to keep their feet 5 cm (2in) apart.

2. Stretch your arms along your sides, with the palms facing your thighs, and your fingers pointing to the floor. Stretch your neck upward, keeping the muscles soft and passive.

3. Distribute your weight evenly on the inner and outer edges of your feet, and on your toes and heels. Tighten your kneecaps and open the back of each knee. Turn in the front of your thighs. Tighten your buttocks. Pull in your lower abdomen, and lift your chest.

4. Keep your head erect and look straight ahead.Breathe evenly and with awareness. Experience your body and mind as an integrated whole and feel the surge of energy. Stay in the pose for 30 - 60 seconds.

BENEFITS 

• Helps to treat depression

• Improves incorrect posture

• Strengthens the knee joints

• Revitalizes the feet and corrects flat feet

• Reduces sciatic pain

• Prevents haemorrhoids

• Improves bladder control

• Tones and lifts the pelvis and abdomen

Top 10 HIGH SUGAR FOODS TO AVOID | HEALTH TIPS

Top 10 HIGH SUGAR FOODS TO AVOID | HEALTH TIPS

When you eat food, your body changes the food you eat into sugar and uses the sugar for energy. When you have diabetes, your body is not able to use the sugar for energy. The sugar floats around in your blood. That is why people with diabetes have too much sugar in their blood.
 
Too much sugar in your blood over the years can lead to serious complications, like blindness, amputations, foot problems, and kidney problems! That is why your health care provider is always checking your blood sugar. Regular exercise and eating less fat and less sugar will lower your blood sugar and prevent or delay these bad problems. It can also prevent or delay diabetes in our family or friends.
 
We do not have to consume white, refined sugar to be consuming sugar. Sugar includes glucose, fructose (as in fruit sugar), lactose (as in milk), sucrose (as in table sugar), maltose or malts (as in rice malt and honey), jam (contains concentrated juice, which is high in fruit sugar), maple syrup, corn syrup, palm sugar (traditionally used in macrobiotic cooking), and the very deceiving organic brown sugar, which is not all that different from white sugar. Even alcohol is a sugar. All of these sugars are problematic in many different ways.

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1. White Flour
All the good substances (bran and germ) is removed from flour during processing. Then it is bleached with a deadly chemical called "alloxan", a bleaching agent similar to Clorox. This compound destroys the beta-cells of the pancreas, leading to type 2 diabetes. Finally, some coal-tar-derived (carcinogenic – cancer causing) vitamins are added and sold to the unsuspecting public as “enriched”. White flour makes your blood sugar rise almost as much as refined sugar. Intestinal infections are a direct outcome of white flour consumption. It is hard to chew, puts pressure on the digestive system and is extremely low on fiber. Be wary of things made from  white flour, e.g. bread, cakes, pancakes, pasta, pies etc. If you must eat them, eat them sparingly. Things made of flour has no nutritional value at all, and cause more harm to your body than any good. Combine this with sugar and high heat baking, you have the perfect combination to all kinds of degenerative diseases.

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2. Soda/Carbonated Drinks
If you drink soda/carbonated drinks regularly, you would do yourself a great favor to eliminate them from your diet—the sooner the better. A can of soda/carbonated drink contains up to 15 teaspoons of sugar, 150 empty calories, 30 to 55 mg of caffeine and is loaded with harmful artificial food colors, flavorings and preservatives. All these but with zero nutritional value. Some soda drinks labeled as "diet soda" where dangerous sweeteners like aspartame are added. Numerous health side effects are associated with aspartame ingestion, including brain damage, diabetes, emotional disorders, decreased vision, ringing in the ears, memory loss, heart palpitations, shortness of breath and many more.

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3.French Fries and Doughnuts
French fries and doughnuts are deep-fried starches. Before they’re even fried, they’re simple sugars. Then they’re fried, only compounding their dwindling nutritional value. One French fry is worse for your health than... one cigarette, so you may want to consider this before you order your next ‘Biggie’ order. An average doughnut contains about 200-300 calories, mostly from sugar, and few other nutrients.
Nearly all commercially fried foods are:

• high in trans fat (potatoes cooked at high temperatures in vegetable oils)
• high in free radicals harmful to the body
• high in acrylamide (up to 82 mcg per serving), a potent cancer-causing chemical formed as a result of unknown chemical reactions during high-temperature frying or baking. 

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4. Energy and Meal Replacement Bars
In this fast paced world, energy and meal replacement bars might seem like an easy way to pack in some important vitamins and minerals while giving a little lift. Sure, they have more nutritional value than a candy bar, but most also have just as many calories and just as much sugar as those same candy bars. The high sugar content causes a sugar rush and then crash, leaving you unsatisfied and hungry for more. Carry a piece of fruit with you for moments when you need a pick-me-up.

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5. High Sugar Cereals
Many common breakfast cereals are packed with simple sugars that might start your day with a jolt but lead to trouble down the line. An example would be one popular choice that has 13 grams of sugar per serving while only providing 1 g of dietary fiber and 2 grams of protein. These cereals end up being empty calories. These cereals are—candy bars with milk on top. Instead, try heartier choices like oatmeal or whole grain cereals topped with fruit.

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6. Cookies and Candy
They are basically empty calories, full of sugar while providing little benefit, but most of them contain those awful trans fats. Once in a while, will not make a great difference but, if you’re eating them with any regularity, you would be better served by healthier munchies like dried fruits and nuts to snack on. The sugar content may range from 37-66.6 grams per 100 grams of cookies or candies.

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7. Ice Cream & Desserts
Many commercial ice creams today are simply chemical concoctions presented in appealing packaging designed to sell a product that is not fit for human consumption. Everything from hydrogenated oils, high fructose corn syrup, and dry milk solids are used to produce something called ice cream. One ice cream bar contains approximately 17 tsp of sugar.

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8. Jell-O
You probably remember the slogan, "There's always room for J-E-L-L-O." Depending upon your dietary needs and restrictions, though, there may or may not be room in your diet for this sweet treat. Most varieties of regular JELL-O gelatin contain 19 grams of carbohydrates, all of which come from sugar.

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9.Fruits vs. Fruit juice:
The sugar in fruit is known as fructose. Fructose is slowly broken down in the body and does not cause the same wild fluctuations in blood sugar levels as table sugar (also known as sucrose) does. Some fruits are higher in sugar than others, and the easy and obvious way to tell is by taste--the sweeter the fruit, the higher the sugar. Some fruits that are high in sugar are dates, bananas, figs, persimmons, grapes and mangos. Lower sugar fruits include cranberries, grapefruit, lemons, passion-fruit and strawberries. The sugar content in dried fruit or in fruit juice is much higher than in whole, fresh fruit. When a fruit is dried, the water is taken out, leaving the sugar in a highly concentrated little parcel, and when fruit is juiced the fiber is removed. The water and fiber content in whole, fresh fruit helps contribute to a "full" feeling. Eating fresh, whole fruit is a perfect, natural way to limit your sugar intake. After all, how many oranges can you eat in one sitting?

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10. White Sugar
Studies have indicated that, today's women consume much more sugar than their grandparents did 50 or 60 years ago. This added sugar is mostly in the form of refined, white sugar. It is high in calories and almost devoid of nutrients. It's not just white sugar that needs to be consumed in moderation; brown sugar, powdered sugar, honey, and syrup are all sources of refined sugar. Eating too much sugar is part of an addictive cycle. When you eat sugar, it's quickly digested and burned, and it causes peaks and valleys in your energy level that leaves you craving more.

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Note that excess sugar is harmful to human health! Unfortunately, many people are actually addicted to sugar and this includes grains, which are rapidly broken down into sugar in your body.
 
In order to free yourself of the physical addiction, avoid overeating of all sugar and grains is necessary.

Top Meditation Techniques and Pain Management

Top Meditation Techniques and Pain Management

Researchers agree – meditation can help with a host of health problems. “Relaxing and quieting your mind by focusing on your breathing can reduce stress – even the stress that comes with arthritis flares,” says David E. Yocum, MD, director of the Arizona Arthritis Center in Tucson. His studies, as well as others, found that patients who meditated responded to stress with lower heart rates, better hormonal changes and improved immune function; and that meditation, in combination with traditional medicines, appears to help arthritis patients. People who meditate tolerate pain better, he adds.

Want to try some easy meditation techniques? Here are some you can do every day. Sit or lie in a quiet room, imagining your body is flowing with energy – feel it flowing through your fingers, up and down your back and all over your body. If there are places where you feel pain, concentrate on imagining the energy flowing through those areas easily, until you can feel energy flowing freely all over your body.

Yoga breathing. Each morning and evening, start and end your day with a two-minute session of focused breathing. Sit in a comfortable chair that supports your back, relax, inhale for four seconds and then exhale for six seconds.    

Walking meditation. If your doctor has OK’d a walking program, you can turn it into a meditation routine, suggests Andrea J. Cohen, MD, associate professor of medicine and director of the Complementary and Alternative Medicine Research Program at the University of Colorado Cancer Center in Denver. Instead of listening to pop music through headphones, thinking about your to-do list or chatting, focus intently on your body’s movements as you walk, she says. It’s that simple.    

Guided imagery. Relax in a comfortable position as you listen to a voice that helps you focus on a beautiful scene or visualize your “helper” cells healing your joints. Dr. Cohen recommends the guided imagery tapes and CDs at www.joanborysenko.com and www.healthjourneys.com. Focus on a word, phrase, prayer, sound or piece of music. Meditate for a few minutes but aim to work up to 20 minutes per session and two sessions per day. This focusing meditation can be done while you’re walking or sitting in a comfortable chair.          

Mindful meditation. Focus on being in the moment, or on a specific feeling. Many hospitals have programs that use this method of quieting thoughts. It’s a good idea to have at least one lesson to learn how to do it, says Dr. Cohen. After that, books and CDs like Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life (Hyperion Press, 1994) by Jon Kabat-Zinn, PhD, can be helpful.  

Transcendental meditation. People with arthritis who learn to use transcendental meditation are likely to have milder and easier-to-control flares, says D. Edwards Smith, MD, rheumatologist and president of the Maharishi College of Vedic Medicine in Fairfield, Iowa. The learned meditation is performed while sitting comfortably with the eyes closed for 15 to 20 minutes in the morning and evening. During this state, the mind “transcends” all mental activity to open the state of consciousness.

Top 10 Foods to boost your Good Life

Top 10 Foods to boost your Good Life

A good life doesn’t just happen – it requires a little help, which means a balanced and nutrients diet combined with regular moderate exercise and a positive attitude. These are all key elements in helping to keep your sex drive high and your reproductive system in good working order. It cannot be ignored that there are certain nutrients which have the power to regulate the levels of sex hormones in your body, and some can even help to protect your reproductive system from the potentially damaging effects of infection or disease.

For example:

• A lack of zinc can cause infertility and impotence, and while moderate amounts of alcohol can help people to feel relaxed.

• Caffeine in coffee, tea and cola drinks can reduce libido.

Being either overweight or underweight can reduce the libido and impair fertility. A certain level of body fat is necessary ovulation and menstruation, and when fat drops below a certain critical point, ovulation and menstruation both cease. At the other extreme, obesity can impair ovulation in women.

A negative attitude to your weight or body shape can dent your confidence in sex and relationships

There are certain foods that are not only delicious but also contain the necessary nutrients to maintain your reproductive health and your libido. These will contribute to your healthy sexuality by maintaining your system in good condition, helping you to regulate your hormonal cycles and boosting your fertility. Besides, the fast pace of modern life leads to stress, tiredness and sometimes a lack of sexual energy. Foods indicated below can help to combat this.

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Vitamin A :

Maintains the health of the epithelial tissues which line all the external and internal surfaces of the body, including the linings of the vagina and the uterus in women. Liver, egg, yolk, cheese, butter and carrots are good sources.

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Vitamin B :

 

Deficiencies of both vitamin B2 and folic acid have been linked with infertility, and women planning a pregnancy should ensure that they eat plenty of foods rich in folic acid well before conception. Watercress is a particularly good source of folic acid. Lean meat, chicken, fish, wheat germ, brewer’s yeast, beans and pulses, peanuts and bananas provide B6. These foods are all rich in folic acid. Dark green leafy vegetables such as spinach and cabbage, liver, oranges, avocado, beetroot and broccoli are all rich in folic acid.

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Vitamin C :

Increasing vitamin C intake may be helpful in boosting fertility, particularly for men; tests have shown that taking 500-1000 milligrams a day can increase the number and quality of sperm produced and reduce abnormalities. This vitamin may also help to prevent the condition known as ‘agglutination', in which the sperm becomes stuck together and are unable to reach the egg. All fruit and vegetables – particularly kiwi fruit, peppers, blackcurrants, strawberries and citrus fruits – contain abundant quantities of vitamin C.

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Vitamin E :

A powerful antioxidant, vitamin E helps to protect the ova from damage. Sunflower, safflower oils and some vegetable oils, nuts and seeds, margarine, wheat germ and avocados contain high levels.

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Zinc :

There is probably more than a grain of truth in the theory that oysters are good for your sex life, as they are the richest food source of zinc, and zinc is known to be one of the key nutrients involved in enhancing libido & the production of sperm. Low levels of zinc have been linked both with poor libido in women and with a low sperm count in men. You can obtain zinc from shellfish (particularly oysters), whole meal bread, brown rice, dark green leafy Vegetables, lean red meat and turkey.

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Selenium :

This mineral is vital to ensure the production of healthy ova & sperms. Learn meat, offal, brown rice and porridge oats are good sources.

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 Manganese :

The metabolism of the female hormone oestrogen depends on manganese. It follows that a deficiency of manganese will significantly reduce fertility in women. Spinach, chestnuts, tea, oats, wholegrain cereals, wheat germ, raisins, pineapple, beans, peas and nuts are all good sources of manganese.

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Essential fatty acids :

Linoleic acid is important for sperm production. Sunflower and vegetables oils and nuts contain plentiful amounts.

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Phytoestrogens :

Chemical of plant origin that resemble the female hormone oestrogen are abundant in Soya bean and Soya products such as Soya drinks and tofu. They may also help protect against prostate and other cancers by preventing the growth of tumors

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Antioxidants :

Fruits and vegetables are high in antioxidants which may lower the risk of cervical cancer. They neutralize the harmful substances produced by the body.

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TOP TIPS for Diabetic - Forget pills, pop ALMONDS

TOP TIPS for Diabetic - Forget pills, pop ALMONDS

As India grapples with a major public health problem, being home to an estimated 50.8 million diabetic population, the largest in the world, experts say "consuming a few almonds daily can help combat the lifestyle disease."

"Eating almonds has a positive effect on reducing low density cholesterol and also improves insulin sensitivity; so it does help in pushing diabetes away," says Ritesh Gupta, head of clinical operation at Fortis C-Doc Hospital.

"It is a healthy source of fibre, protein and calories and has been found to have a positive effect in reducing bad cholesterol and improved insulin sensitivity," Gupta told.
Diabetes is caused when there is deficiency of insulin hormone, which controls blood sugar level. Its symptoms include fatigue, excessive thirst and frequent urination.

"With an estimated 50.8 million people living with the disease, India has the world's largest population of diabetics in the world, followed by China with 43.2 million," says the World Health Organisation (WHO).

The number in India is expected to go up to 87 million - 8.4 per cent of the country's adult population - by 2030.

With India staring at a major public health threat due to diabetes and other lifestyle diseases, almond is now being hailed as the health nut.

"Indians are more prone to lifestyle diseases like diabetes. The increasingly sedentary lifestyle and fast food double up the risk. Almond, which has traditionally been part of our diet, is a high source of nutrition and helps push these diseases away," says Anoop Misra, director of Diabetes Foundation (India).

"A handful of almonds contain 164 calories and 7 gm of protein, which helps in fighting hunger pangs and helps you control what you eat. Almonds also help growing children in developing strong bones," he adds.

A study done by scholars from the University of Medicine and Dentistry of New Jersey, West Chester University, Pennsylvania, and Loma Linda University of California, all in the US, and published in the Journal of the American College of Nutrition also confirms that the nut can control diabetes if consumed regularly.

"A diet consisting of 20 per cent of calories as almonds over a 16-week period is effective in improving markers of insulin sensitivity and yields clinically significant improvements in LDL-C (low density lipoprotein cholesterol) in adults with pre-diabetes," the study said.

CLEAN YOUR KIDNEYS IN LESS THAN $1.00

CLEAN YOUR KIDNEYS IN LESS THAN  $1.00

Years pass by and our kidneys are filtering the blood by removing salt, poison and any unwanted entering our body. With time, the salt accumulates and this needs to undergo cleaning treatments and how are we going to overcome this?

It is very easy, first take a bunch of parsley (MALLI Leaves) and wash it clean.

Then cut it in small pieces and put it in a pot and pour clean water and boil it for ten minutes and let it cool down and then filter it and pour in a clean bottle and keep it inside refrigerator to cool.

Drink one glass daily and you will notice all salt and other accumulated poison coming out of your kidney by urination also you will be able to notice the difference which you never felt before.

Parsley is known as best cleaning treatment for kidneys and it is natural!

Please forward to all your friends!