#Heart and you

TAKE A CHILL PILL 
Stressful situations are accompanied by increased heart rate and blood pressure, which increase the demand for oxygen. This additional demand may lead to chest pain. Our nervous system releases hormones that raise blood pressure which can damage the lining of our arteries. So stay positive and find ways to manage stress. 
LOW FAT, CARB 
Eat a well-balanced diet that includes fresh fruits, vegetables and whole grains. It is important to keep note of the total saturated fatty acids, cholesterol, fat and sodium in your everyday menu. And follow these tips — eat fruits without peeling. Have grilled, baked or roasted fish and chicken, not fried. Steam vegetables before seasoning to reduce fat intake. Limit oil to two to three teaspoons per day. Eat 30 gm raw garlic daily. 

CHECK YOUR WEIGHT 
Extra weight raises cholesterol level, blood pressure and increases the risk of coronary artery disease. The National Heart Lung and Blood Institute defines being overweight as having a BMI (Body Mass Index ) of over 25. Those with BMI over 30 are considered obese. 
KICK THE BUTT 
Smoking increases the risk of heart disease. It causes rise in blood pressure and leads to the build-up of fatty plaque in the arteries. This accelerates the formation of blood clots which causes a heart attack. 
CHECK FOR DIABETES 
If you are diabetic, then you are three times more likely to suffer from a coronary heart disease. Control of blood sugar levels will keep your heart safe. 
GET MOVING 
Exercise burns calories, helps control cholesterol and keeps diabetes away. It also lowers blood pressure and makes the arteries more flexible. Those who actively burn about 3,500 calories a week, either at work or through exercise, live longer than those who don't. 
CONTROL ALCOHOL 
Excessive alcohol can trigger high blood pressure, strokes and can cause irregular heart beat. 
KNOW YOUR ROOTS 
If your family has a history of heart disease, precaution is a must. Risk factors such as blood pressure, diabetes, obesity are passed from one generation to another. 
KNOW YOUR BP 
Keep a track of your blood pressure and immediately consult your physician in case of heaviness in the chest, severe headache or uncommon bouts of anger. Blood pressure can vary with activity and age, but a healthy adult at rest generally has a systolic pressure reading between 120 and 130 and a diastolic pressure reading between 80 and 90 (or below). TNN

Dehydration & effects on performance

Dehydration & its effects on performance

Fatigue toward the end of a prolonged sporting event may result as much from dehydration as from fuel substrate depletion. Exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. Losses in excess of 5% of body weight can decrease the capacity for work by about 30% (Armstrong et al. 1985; Craig and Cummings 1966; Maughan 1991; Sawka and Pandolf 1990). Sprint athletes are generally less concerned about the effects of dehydration than are endurance athletes. However, the capacity to perform high-intensity exercise, which results in exhaustion within a few minutes, is reduced by as much as 45% by prior dehydration corresponding to a loss of only 2.5% of body weight (Sawka, Young, Cadarette, et al. 1985). Although sprint events offer little opportunity for sweat loss, athletes who travel to compete in hot climates are likely to experience acute dehydration, which persists for several days and may be serious enough to have a detrimental effect on performance in competition. Even in cool laboratory conditions, maximal aerobic power ( .VO2max) decreases by about 5% when persons experience fluid losses equivalent to 3% of body mass or more, as is shown in figure 8.6 (Pinchan et al. 1988). In hot conditions, similar water deficits can cause a larger decrease in .VO2max. The endurance capacity during incremental exercise is decreased by marginal dehydration (fluid loss of 1% to 2% of body weight), even if water deficits do not actually result in a decrease in .VO2max. Endurance capacity is impaired much more in hot environments than in cool conditions, which implies that impaired thermoregulation is an important causal factor in the reduced exercise performance associated with a body-water deficit. Dehydration also impairs endurance exercise performance. Fluid loss equivalent to 2% of body mass induced by a diuretic drug (furosemide) caused running performance at 1,500, 5,000, and 10,000 m distances to be impaired (Armstrong et al. 1985). Running performance was impaired more at the longer distances (by approximately 5% at 5,000 and 10,000 m) compared with the shortest distance (approximately 3% at 1,500 m). A study investigated the capacity of eight subjects to perform treadmill walking (at 25% .VO2max with a target time of 140 minutes) in very hot, dry conditions (49° C [120° F], 20% relative humidity) when they were euhydrated and when they were dehydrated by a 3%, 5%, or 7% loss of body mass (Sawka, Young, Francescone, et al. 1985). All eight subjects were able to complete 140 minutes walking when euhydrated and 3% dehydrated. Seven subjects completed the walk when 5% dehydrated, but when dehydrated by 7%, six subjects stopped walking after an average of only 64 minutes. Thus, even for relatively low-intensity exercise, dehydration clearly increases the incidence of exhaustion from heat strain. Sawka et al. (1992) had subjects walk to exhaustion at 47% .VO2max in the same environmental conditions as their previous study. Subjects were euhydrated and dehydrated to a loss of 8% of each individual’s total-body water. Dehydration reduced exercise endurance time from 121 minutes to 55 minutes. Dehydration also appeared to reduce the core temperature a person could tolerate, as core temperature at exhaustion was about 0.4° C (0.7° F) lower in the dehydrated state. REASONS:- • Reduction in blood volume • Decreased skin blood flow • Decreased sweat rate • Decreased heat dissipation • Increased core temperature • Increased rate of muscle glycogen use A reduced maximal cardiac output (i.e., the highest pumping capacity of the heart that can be achieved during exercise) is the most likely physiologic mechanism whereby dehydration decreases a person’s .VO2max and impairs work capacity in fatiguing exercise of an incremental nature. Dehydration causes a fall in plasma volume both at rest and during exercise, and a decreased blood volume increases blood thickness (viscosity), lowers central venous pressure, and reduces venous return of blood to the heart. During maximal exercise, these changes can decrease the filling of the heart during diastole (the phase of the cardiac cycle when the heart is relaxed and is filling with blood before the next contraction), hence, reducing stroke volume and cardiac output. Also, during exercise in the heat, the opening up of the skin blood vessels reduces the proportion of the cardiac output available to the working muscles. Even for normally hydrated (euhydrated) individuals, climatic heat stress alone decreases .VO2max by about 7%. Thus, both environmental heat stress and dehydration can act independently to limit cardiac output and blood delivery to the active muscles during high-intensity exercise. Dehydration also impairs the body’s ability to lose heat. Both sweat rate and skin blood flow are lower at the same core temperature for the dehydrated compared with the euhydrated state (see figure 8.4) (Nadel et al. 1979 1980; Sawka and Wenger 1988). Body temperature rises faster during exercise when the body is dehydrated. The reduced sweating response in the dehydrated state is probably mediated through the effects of both a fall in blood volume (hypovolemia) and elevated plasma osmolarity (i.e., dissolved salt concentration) on hypothalamic neurons. As explained previously, as core temperature rises towards about 39.5° C (103° F), sensations of fatigue ensue. This critical temperature is reached more quickly in the dehydrated state. Dehydration not only elevates core temperature responses but also negates the thermoregulatory advantages conferred by high aerobic fitness and heat acclimatization. Heat acclimation lowered core temperature responses when subjects were euhydrated. However, when they were dehydrated, similar core temperature responses were observed for both unacclimated and acclimated states (Pinchan et al. 1988). A person’s ability to tolerate heat strain appears to be impaired when dehydrated, so the critical temperature for experiencing central fatigue is likely to be nearer 39.0° C (102.2° F) when dehydrated by more than about 5% of body mass (Sawka et al. 1992). The larger rise in core temperature during exercise in the dehydrated state is associated with a bigger catecholamine response, and these effects may lead to increased rates of glycogen breakdown in the exercising muscle, which, in turn, may contribute to earlier onset of fatigue in prolonged exercise.

HYDRATION

First Thing's First: Are You Properly Hydrated?
There are two simple ways to measure your hydration status. One method can be used anytime and the other is useful after performing physical activity. The first way to measure your hydration status is to examine the color of your urine. If you're hydrated, your urine will appear to be a very pale yellow--almost clear (keep in mind the water in the bowl will dilute it some). If your urine is much darker--like the color of apple juice or tea--this means that your body is dehydrated. 

The other method is used to determine your sweat rate. To do this, weigh yourself naked before performing any exercise. Once you've finished exercising, weigh yourself naked again (sweat-soaked clothing will give you inaccurate results). For every pound lost, drink 16 fluid ounces to replace it.  

Are You Keeping Hydrated During Exercise?

To maintain proper hydration, it's important to drink before, during, and after exercise. When heavy sweating is expected, drink two to three cups of water two to three hours before exercise. Thirty minutes before exercise, drink five to ten ounces. During activity that causes a lot of sweat loss, drinking every 10 to 20 minutes can be beneficial. Those who sweat less can drink every 20 minutes. After exercise, weigh yourself to determine how much you will need to rehydrate adequately.



Are Sports Drinks Good for Rehydrating?

Water is generally the best drink to rehydrate with. However, sports drinks are appropriate after 60 to 90 minutes of intense activity or heavy sweating. Drinking sports drinks casually (when no exercise has been performed) may lead to weight gain since these drinks typically contain calories.

7 Great Tips to Staying Hydrated

If you're living a busy life, even simple tasks--like staying hydrated--can be difficult. So here are seven easy ways to keep your juices flowing.

1. Fruits and vegetables are great sources of water. Be sure to eat these daily, not only to stay hydrated, but to maintain optimal health.

2. Keep a large water bottle handy to encourage you to drink water wherever and whenever.

3. Have a glass of water before each meal.

4. After each trip to the restroom, drink a glass of water to replenish your fluids.

5. Set reminders on your phone, watch, or email to drink every hour.

6. Track your intake of fluids to make sure you get enough daily.

7. Add a slice of lemon, lime and/or basil to your water to give it some flavor without adding any extra calories.

BAD BREATH

HOME REMEDIES FOR BAD BREATH

Emergency measures for bad breath

• Dry mouth is a haven for the bacteria that cause bad breath. So find a tap, and swish the water around in your mouth. Water will temporarily dislodge bacteria and make your breath a bit more palatable.
• At the end of your power lunch or romantic dinner, munch the sprig of parsley that’s left on your plate. Parsley is rich in chlorophyll, a known breath deodorizer with germ-fighting qualities.
• If you can get your hands on an orange, peel and eat it. The citric acid it contains will stimulate your salivary glands and encourage the flow of breath-freshening saliva. If there are no oranges in sight, eat whatever is available, except known breath-foulers like garlic, onions or a stinky cheese. Eating encourages the flow of saliva, which helps remove the unpleasant, odour-causing material on the back of your tongue.
• Vigorously scrape your tongue over your teeth. Your tongue can become coated with bacteria that ferment proteins, producing gases that smell bad. Scraping your tongue can dislodge these bacteria so you can rinse them away.
• If you have a metal or plastic spoon, use it as a tongue scraper. To scrape safely, place the spoon on the back of your tongue and drag it forward. Repeat four or five times. Scrape the sides of the tongue as well, with the same back-to-front motion. Don’t push the spoon too far back, however; you may activate your gag reflex.
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Raid the spice shelf

• Cloves are rich in eugenol, a potent antibacterial. Simply pop one into your mouth and dent it with your teeth. The pungent aromatic oil may burn slightly, so keep that spicy nub moving. Continue to bite until the essence permeates your mouth, then spit it out. Don’t use clove oil or powdered cloves; they’re too strong and can cause burns.
• Chew on fennel, dill, cardamom, or anise seeds. Anise, which tastes like black licorice, can kill the bacteria that grow on the tongue. The others can help mask the odour of halitosis.
• Suck on a stick of cinnamon. Like cloves, cinnamon is effective as an antiseptic.
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Choose your breath fresheners

• The most obvious brand-name products advertised as breath-fresheners are rarely, if ever, effective in the long run. But with a therapeutic oral rinse, you can rid yourself of the compounds that are responsible for breath odour. These products are available both at your local drugstore and over the Internet. 
• Use a toothpaste that contains tea-tree oil, a natural disinfectant. If you can’t find it in the pharmacy, look for it in health-food stores.
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Home remedies to prevent bad breath

• Use an oral irrigator, which is a handheld device that rapidly pulses a small jet of water into your mouth, to flush out the bad bacteria, which can go deeper than a brush or floss string can reach.
• Carry a toothbrush with you and brush immediately after every meal. With prompt brushing you thwart the development of plaque, the soft, sticky film that coats the teeth and gums.
• To keep your toothbrush free of stink-triggering bacteria, store it, head down, in a lidded plastic tumbler of hydrogen peroxide. Rinse the brush well before you use it.
• If you wear dentures, it’s possible that they are absorbing the bad odours in your mouth. Always soak them overnight in an antiseptic solution, unless your dentist has advised you otherwise.
• Don’t skip meals. When you don’t eat for a long period of time, your mouth can get very dry. It becomes a perfect breeding ground for bacteria.
• Some things can sour your breath even if there are no bacteria in the neighbourhood. These include cigarettes, alcohol, onions, garlic and especially strong cheeses like Camembert, Roquefort, and blue cheese. In situations where sweet breath is a must, use the commonsense approach—just say no.
• Ask your doctor if a medication could be fouling the air you expel. Any drug that dries out your mouth, thereby depriving it of saliva, is suspect. These include over-the-counter antihistamines, decongestants, diet pills, and prescription medications for depression and high blood pressure.

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HOME REMEDIES : ARTHRITIS

Apply heat and cold to arthritis pain

• Applying heat to a painful joint can provide significant relief. For heat sources, you can use electric blankets and mitts, heating pads, or hot packs. Heat things up for 20 minutes. Simply taking a hot bath or shower can also be soothing. 

• Cold treatments may work equally well when joints are inflamed. Wrap an ice cube in a towel or washcloth, and press it to the sore joint. Alternatively, you can use a bag of frozen peas or corn.

Wear gloves to bed

• If you frequently have stiff, swollen hands in the morning, wear a snug-fitting pair of gloves to bed. They’ll keep the swelling in check.

Oil aching joints

• Eat more cold-water fish. Many people who supplement their diets with omega-3 fatty acids—found in cold-water fish like salmon—discover that pain and stiffness are lessened. These substances seem to discourage inflammation in the body.

•  If you dislike fish, get the healing oils in capsule form. The recommended dose is 2,000 milligrams of an omega-3 supplement three times daily. If you take blood-thinning drugs, check with your doctor before taking fish-oil capsules.

• As an alternative to fish-oil capsules, take one tablespoon of flaxseed oil a day. It’s loaded with the same type of omega-3’s. Take the oil straight, or add it to your salad dressing.

• If you like nuts, indulge in them a bit. They also contain beneficial oil.

Rub on relief

• Capsaicin is a substance that gives hot peppers their “heat.” Rub on a store-bought capsaicin cream and let it go to work. It irritates nerve endings, diverting your brain’s attention from arthritis pain.

• Oil of wintergreen and eucalyptus oil are also effective. Put a few drops on the skin and rub it in. Be cautious with wintergreen, however, since some people develop a skin reaction. Also, don’t use either of these oils under a heating pad or hot compress, as the additional heat can cause them to burn or irritate the skin

Identifying Headaches

 Many of us fail to give much importance to our daily headaches. It is most likely to be considered as a minor disturbance, which can be healed with a dose of aspirin and some rest. However, this is not a long term solution for your headaches because when this worrying pain in your temple gets worse and becomes a documented routine pattern, it takes a lot more than popping fills to find some relief. One must understand that all headaches are unique and thus, each kind requires a unique treatment. If your headache is making you miss your school or office, then you must surely term it into an unbearable thing. But it just doesn't end there as the common symptoms accompanied with headaches are nausea, vomiting, dizziness and visual disturbance. But what’s the reason? There can be numerous causes for your throbbing headache.

#1: Tension Headaches

The most common there is. Caused due to stress, or some muscles in the neck or face, though irregular, they have become much frequent due to the increasing stressful lives. 

Symptoms: Feeling pressure or constriction around the head

Cure: Can be cured with a good sleep, or some exercise. But at worse, we recommend you seek experts

#2 Migraines: Another popular, and usually severe than the previous one. Caused by abnormal brain activities, which can be triggered by genes or sound, which further affects the blood vessels in the brain.

Symptoms: Moderate to severe pains, usually 1-4 times a month. The other symptoms which are associated with migraines are sensitivity to light and noise, vomiting, loss of appetite, dizziness and blurred vision.

Cure: A person with throbbing headache should meet a doctor at its earliest to avoid later problems.

#3 Cluster headaches:  the pain can go so grave that a person can actually try killing themselves. It usually occurs in clusters, which occurs at the same time every day.

Symptoms:  Bad throbbing pain on one side of the face, accompanied by red eye and running nose.

Cure: A person with throbbing headache should meet a doctor at its earliest to avoid later problems.

# 4: Mixed headache syndrome:  This type of headaches is a combination of migraine as well as tension headache. The pain can be too intense and excruciating.

 Cure: A good sleep in a dark room and a cup of green tea can give great benefits to the sufferer. 

# 5: Hangover headaches: Too much alcohol consumption can widen the blood vessels in the brain which can alter the serotonin on nerve endings which can further cause very bad headache.

Cure: The pain can go after some good sleep.

 # 6: Sinus headaches: The headache usually starts when; the sufferer gets a sinus attack. The headache can be caused due to running nose, which abrupt the blood flow to the brain vessels.

Symptoms: The symptoms of sinus headaches are intense pain in the cheekbones, throbbing headache and pain at the bridge of the nose. The headache is accompanied with other symptoms like nasal discharge, buzzing of the ears and red eyes.

# 7: Medication overdose headache this type of a headache is very difficult to diagnose. The main cause of the headache is using a particular medicine over a long period of time.

 Symptoms The symptoms of this headache are similar to tension headaches and occur when a person uses a certain painkiller for more than 15 days a month

 Cure: The best way to get rid of this type of headache is by stop depending on painkillers for quick relief. 

# 8: Hormone headaches: This type of headaches can be seen in both males as well as females. It usually occurs more in females due to constant hormonal changes in the body. The changes in the hormone levels which trigger headaches can be caused due to natural reasons like menstruation, pregnancy and menopause or by popping birth control pills regularly. 

 # 9: Brain tumour: At times brain tumour can also cause headaches. The headaches can be caused due to the pressure exhibited by the tumour within the skull which can affect the brain blood vessels. The headaches can also be accompanied with vomiting and dizziness.

 Symptoms: Weight loss

Cure: Seek medical help immediately

# 10: Chronic progressive headaches: It is a very uncommon headache and affects very few people. The real cause of this type of a headache can be some illness or disorder of the brain or skull. 

 Symptoms: The symptoms of this type of a headache are pain in the forehead and red eyes. It is also known as inflammatory headache.

# 11: Ice cream headaches: Does your brain freeze after taking a bite of ice cream or gulping cold water? Then probably you are a victim of ice cream headache. The headache occurs due to the cold sensation being felt in the mouth which increases the blood flow to the brain blood vessel. 

 Symptoms: The symptoms are shooting pain in the head and face after eating something cold.

# 12: Acute headaches: These types of headaches occur suddenly and subsidises after some times. If the symptoms are severe, then the possible cause of this type of headaches can be respiratory or sinus infection. 

# 13: Temporal arthritis: People who cross the age of 50 usually are a victim of this type of headache. This headache occurs due to inflammation in the temple arteries.

Symptoms: The symptoms of this headache are tender pain in the temple while chewing food.

 Cure: It is important to receive timely treatment to avoid vision problems.

# 14: Meningitis: The common symptoms of meningitis headaches are high fever, stiffness of the muscles around neck and face and skin rashes. 

# 15: Eyestrain headaches: If your eyes are strained due to certain activities like too much monitor time or reading a book in a dark, it can make your head hurt badly. The reason for this is straining our eyes for a long time.

Cure: The best treatment for this type of headache is taking frequent breaks while you use your monitor. Lastly, if your strained eyes cause headaches then it is best to meet an eye specialist immediately to know the hidden cause of the problem. 

 # 16: Caffeine-withdrawal headaches: People, who are habituated to a cup of coffee every day and suddenly miss it, may end up holding their head in their hands in pain. The reason for your severe headache is when you miss your cup of coffee, the blood flow to the brain increases due to caffeine withdrawal, which causes the swelling of the blood vessels. 

Symptoms: fatigue and dizziness

 # 17: Dental headaches: Certain dental problems like bruxism and temporomandibular joint disorder (TMJ) can cause serious headaches or face pain. Headaches can also be caused due to intense pain in the muscles of teeth, as muscles are connected to the brain as well. 

 # 18: Orgasm headaches: These types of headaches are usually caused after having an orgasm. This usually occurs in men. It usually starts after intercourse and though it is rare, but it is important to see a doctor to avoid disturbance in your sex life. 

# 19: Early morning headaches: If you get up with an intense headache, then there is possibility of a fading effect of medicines in your body as you sleep. People with sleep apnea are at a great risk to this type of headaches. Hence, make sure that you get a sound sleep at night. 

Cause and Home remedies for DIARRHOEA

Cause and Home remedies for DIARRHOEA

Common Causes of Diarrhoea

• • Stress or anxiety
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• • Infection caused by virus or bacteria
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• • Infected food 
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• • Infected water
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• • Drinking too much alcohol
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• • Side effect from some medicines
  
  

Home Remedies for Diarrhoea

Tip 1:

Mash a ripe banana. Mix with 1 tsp of tamarind pulp and a pinch of salt. Take twice a day.

Tip 2:

Drink a cup of strong black tea or coffee. It is very effective in controlling diarrhea.

Tip 3:
Powder 1/4 tsp of cardamom seeds. Boil this in thin tea water. Add a bit of sugar for taste and drink.

Tip 4:
Soak 2 -3 tsp coriander seeds overnight in half a cup of water. Make a coarse paste mix in a glass of butter milk and drink.

Tip 5:
Make a paste of 15-20 tender curry leaves. Mix in 1 tsp honey and drink.

Tip 6:
Mix 1/4 tsp nutmeg powder with 1 ripe banana and eat.

Tip 7:
A tsp of date paste mixed with 1 tsp honey. To be taken 4-5 times a day.

Tip 8:
Mix 1 cup pomegranate juice with 1 cup of sugar cane juice. Have 4 times a day.

Tip 9:
Have 1 cup of fresh Pomegranate juice 3-4 times a day.

Tip 10:
Dry Mango seeds in the shade for 3-4 days. Powder and store in a bottle. Take ½ a tspn of this powder with either sugar or honey.

REMEDIES FOR NOSE BLEEDING

REMEDIES FOR NOSE BLEEDING

• The simplest remedy for a bloody nose is the time-honored pinch cure. Sit up straight with your head tilted slightly forward (to keep the blood from running down your throat). Gently blow out any clots that could prevent a vessel from sealing. Then pinch the soft part of your nose and press firmly toward your face. Hold that position for at least 10 minutes.

• Tired of pinching? Use a clothespin.

• Still dripping? Wad up a small piece of tissue or gauze, then stick it between your gums and upper lip in the area right under your nose. Leave it there for 5 to 10 minutes. The tissue puts pressure on the blood vessels that are sending blood to your nose. There are countless versions of this remedy—pouring vinegar, witch hazel, or lemon juice on the tissue; using a small square of brown paper from a bag sprinkled with salt; even placing a dime or a small, flat button under your upper lip instead of a tissue.

• Apply an ice pack alongside the bleeding nostril. The cold narrows the blood vessels in the nose to slow the spurting.

• If your nose still doesn’t stop dripping, sniff some nasal spray. Like ice, it will constrict the vessels in your nose, stanching the flow of blood.

The power of prevention

• If you want to avoid nosebleeds, keep your mucous membranes moist by drinking eight 250-mL glasses of water a day. You are well hydrated if your urine is pale, not dark.

• Don’t overdo the AC. Air-conditioning dries out the air, leaving you more prone to nosebleeds.

• In winter, add moisture indoors by running a humidifier.

• Dab the insides of your nose with petroleum jelly, or spritz your nostrils liberally with a saline nasal spray. Either method will help keep nostrils moist. This approach is helpful if you’re about to take a plane flight, if you’ve just recovered from a cold or sinus infection, or if you live in a very dry climate.

• Watch your aspirin intake. Aspirin can interfere with blood clotting, and of course that’s not a good thing if you get frequent nosebleeds.

• If you have nasal allergies, treat them promptly. Between the constant irritation caused by allergens and the damage done by blowing your nose, nasal membranes take a real beating when you’re having an allergic reaction.

• If you often have trouble with nosebleeds, take 1,000 to 1,200 milligrams of vitamin C every day to help prevent them. Vitamin C helps strengthen capillary walls and is also a vital component of collagen, a substance that gives your nostrils a moist, protective lining. Along with vitamin C, take 500 milligrams daily of a bioflavonoid supplement such as grape-seed extract, pine-bark extract, pycnogenol, or proanthocyanins. Flavonoids are known to heal capillaries.