Hyperthyroidism Symptoms, Treatment,Diet

Hyperthyroidism Symptoms, Treatment,DietHyperthyroidism Symptoms, Treatment,Diet

What is Hyperthyroidism?

The thyroid gland influences almost all of the metabolic processes in your body. Thyroid disorder can be from a small harmless goitre to life threatening cancer. The most common of all thyroid problems is the abnormal production of thyroid hormones. Too much thyroid hormone results in hyperthyroidism. When there is insufficient hormone production then it leads to hypothyroidism.

Hyperthyroidism symptoms checklist

The symptoms of Hyperthyroidism can mimic other health problems also; therefore it becomes difficult for a doctor to diagnose. The signs and symptoms of hyperthyroidism are :

1. Sudden weight loss even your appetite and the type and amount of food that you eat remain the same or increase.

2. Rapid heartbeat, irregular heartbeat or pounding of your heart.

3. Increased appetite.

4. Nervousness, anxiety and irritability.

5. Fine trembling in your hands and fingers

6. Sweating

7. Changes in menstrual patterns

8. Increased sensitivity to heat

9. Changes in bowel patterns, especially more frequent bowel movements

10. An enlarged thyroid gland (goitre) which may appear as a swelling at the base of your neck.

11. Fatigue

12. Difficulty in sleeping

13. Skin thinning

14. Fine, brittle hair

Older adults are less likely to have any symptoms or subtle ones such as increased heart rate, heat intolerance or tendency to become tired during ordinary daily activities. Medications called Beta Blockers can mask many of the signs of Hyperthyroidism.

15. Graves ophthalmopathy: You can also suffer from Graves Ophthalmopathy.In this disorder, your eyeballs protrude beyond their normal protective orbits and the tissues and muscles behind your eyes swell.

Hyperthyroidism Diet

If you have lost a great deal of weight or your muscles have been wasted then you may benefit from adding extra calories to your diet and protein. Excessive weight gain can also occur when you are being treated for hyperthyroidism. It is thus important to know how much nutrition you are getting from your food without adding extra calories. In addition to these, adding enough amounts of sodium and calcium are important dietary considerations. Because hyperthyroidism can contribute to thinning of bones, it is important to get enough calcium to prevent osteoporosis.

Hyperthyroidism Treatment

Several treatments are available for hyperthyroidism. The best approach towards these treatments depends upon your age, physical condition and severity of disorder.

1. Radioactive Iodine: Radioactive iodine is supposed to be taken orally and is absorbed by your thyroid gland. It causes the thyroid gland to shrink and symptoms to subside within three to six months.

2. Anti thyroid medications: These medications gradually reduce the symptoms of hyperthyroidism by preventing your thyroid gland from producing excess amounts of hormones. These medications are propylthiouracil and methimazole.Symptoms usually begins to decrease within six to twelve weeks but treatment with anti thyroid medications can continue for a year and often longer.

3. Beta Blockers: These drugs are commonly used to treat high blood pressure. The thyroid levels can’t get reduced.But rapid heart rate and palpitations can be prevented. To make you feel better,your doctor can prescribe them until your thyroid levels are closer to normal.

4. Surgery: If you are pregnant, or can’t tolerate anti thyroid drugs or don’t want to have iodine therapy then you may be a candidate for thyroid surgery, although this is an option in few cases.

If Graves Disease affects your eyes, you can manage mild signs and symptoms by avoiding wind and bright lights and by using artificial tears and lubricating gels. If your symptoms are more severe than your doctor may recommend treatment with corticosteroids to reduce swelling behind the eyeballs. In some cases, surgical procedure can be an option.

Hyperthyroidism Causes

All types of hyperthyroidism are due to an overproduction of thyroid hormones, but the condition can occur in several ways:

Graves’ disease: When there is too much production of thyroid hormone.

Toxic adenomas: Sometimes nodules develop in the thyroid gland and begin to secrete thyroid hormones upsetting the body’s chemical balance; some goitre may have several of these nodules.

Subacute Thyroiditis: The thyroid gland gets inflammed that causes the gland to leak excessive hormones resulting in temporary hyperthyroidism that generally lasts for few weeks or months.

Cancerous growths in the thyroid gland or Pituitary gland malfunctions: Although rare, but several cases of hyperthyroidism can develop from this cause.

Hyperthyroidism during Pregnancy

Hyperthyroidism is relatively common in pregnancy and is important to treat. The thyroid gland releases hormones that regulate your metabolism, heart and nervous system and weight.

If you have pre-existing hyperthyroidism, you may require more medical expertise especially in the first trimester. If the pregnant lady have the symptoms including rapid heart beat, loss in weight and constant vomiting, then she should contact her physician.

Untreated thyroid diseases in pregnancy may lead to premature birth, preeclampsia, miscarriage and low birth weight among other problems. It is important to consult a doctor if you have any history of hyperthyroidism so that the treatment can be adjusted accordingly.

Hyperthyroidism and Home Remedies

1. Graves’ Disease: The following suggestions can cool or soothe your eyes or skin:

a. Apply cool compresses to your eyes.

b.Wear sunglasses.

c.Use lubricating eye drops.

d.Elevate the head of your bed.

e.Try over the counter creams for swollen skin

2. Get regular exercise.

3. Learn relaxation techniques.

Hyperthyroidism and Weight Loss

The basal metabolic rate (BMR) in patients with hyperthyroidism is elevated, many patients with overactive thyroid do experience some weight loss.Thus, if the thyroid is extremely overactive, the individual’s Basal Metabolic Rate increases which leads to increased caloric requirements to maintain that weight. If the calories consumed are not increased to match the excess calories burnt, then weight loss will occur. The severe the hyperthyroidism, more severe will be the weight loss.

Hyperthyroidism and infertility

The thyroid makes two important hormones triiodothyronine (T3) and Thyroxine (T4).These hormones regulate a person’s body metabolism, the body’s process of using energy. Metabolism practically affects every function of the body.

The function of the thyroid can affect a woman’s ability to ovulate, thus making it harder to get pregnant.A woman’s natural menstrual cycle can get disrupted when the thyroid gland either produces too much thyroid hormone (hyperthyroidism) or too less (hypothyroidism). This in turn affects her ovulation cycle and can impede her ability to get pregnant.But, mediaction can bring back thyroid to start functioning normally.

Hyperthyroidism Hair loss

Loss of hair can occur in severe or prolonged cases of hyperthyroidism. The loss involves the entire scalp rather than discrete areas.Regrowth takes place with successful treatment of the thyroid disorder but it usually takes months time. Mild hyperthyroidism cannot result in loss of hair.

Hyperthyroidism and Diabetes

Diabetic patients have a higher prevalence of thyroid disorder. Thyroid disorders are more common in females suffering Type 1 Diabetes. The presence of thyroid disorder may affect diabetes control. Hyperthyroidism is associated with worsening glycemic control and increased insulin requirements. There is underlying increased hepatic gluconeogenesis, rapid gastrointestinal glucose absorption and increased insulin resistance.

Hyperthyroidism and Hypertension

Hyperthyroidism can invite a case of hypertension in some cases where the case is severe. In such a case both the systolic and diastolic are both elevated.

Hyperthyroidism and Depression

Several cases of hyperthyroidism can accompany with depression. Or it can be vice versa that is, the depression can be an underlying cause of hyperthyroidism in one’s body. It can be treated with correct medication at the right time availability.

Hyperthyroidism and Back Pain

Back Pain is not a common symptom of hyperthyroidism, but it can occur. Hyperthyroidism can result in the weakening of bones which can lead to compression fractures in spine. Complications related to hyperthyroidism can also result in upper back pain and pain in the neck.

High Blood Pressure – Symptoms,Causes,Effects,Treatment

High Blood Pressure - Symptoms,Causes,Effects,Treatment

High Blood Pressure – Symptoms,Causes,Effects,Treatment

What is High Blood Pressure?

If you have high blood pressure (a systolic pressure – of 140 or above or a diastolic pressure – of 90 or above) you might be looking towards taking medications for the same.

High Blood Pressure Symptoms

It is a common misconception that people with high blood pressure will have symptoms such as anxiousness, sweating, facial flushing and difficulty in sleeping. Generally high blood pressure is a symptomless condition.

But during Hypertensive crisis i.e., (systolic of 180 or higher or diastolic of 110 or higher) the person can experience:

1. Severe headaches

2. Severe anxiety

3. Shortness of breath

4. Anxiety

High Blood Pressure Chart

A blood pressure reading has a top number (systolic) and bottom number (diastolic).The ranges are:

Normal: Less than 120 over 80 (120/80)

Prehypertension: 120-139 over 80-89

Stage 1 high blood pressure: 140-159 over 90-99

Stage 2 high blood pressure: 160 and above over 100 and above

High blood pressure in old age(60 and above): 150 and above over 90 and above

High Blood Pressure Causes

The correct causes of hypertension are not known but certain conditions and factors can play an important role in its development:

1. Smoking

2. being overweight or obese

3. Lack of physical activity

4. Too much salt in the diet

5. Too much alcohol consumption

6. Stress

7. Older Age

8. Genetics

9. Family history of High Blood Pressure

10. Chronic Kidney Disease

11. Adrenal and thyroid disorders

High Blood Pressure Effects

High blood pressure can effect brain, eyes, arteries, kidney and heart.

Brain: High blood pressure is the most important risk factor for stroke. Very high blood pressure can cause a breakage in the weakened blood vessel which then bleeds in the brain. This can eventually lead to stroke.

Eyes: High blood pressure can cause blood vessels in the eyes to burst. It can also result in complete blindness.

Arteries: As the person gets old, the arteries become harder and the high blood pressure has to deal with these stiffer arteries.Thus, heart and kidneys have to work harder.

Kidneys: The kidneys filter the body waste and eliminate it out of the body. Over a time period the high blood pressure can thicken the blood vessels of the kidneys. As a result, the kidney filters less fluid and the waste builds up in the blood. The kidneys may fail all together. Dialysis or a Kidney transplant may be required in this case.

Heart: Heart attack can occur if the flow of the blood is blocked. High blood pressure is the number one risk factor for congestive heart failure.

High Blood Pressure Diet

By starting new food habits such as counting calories and taking care of portion sizes, you can control the high blood pressure and reduce the medications for the same. A high blood pressure diet should include :

1. Track what you eat

2. Avoid salt (Sodium).

3. Know what to eat: Potassium, magnesium and fibre rich foods can help in controlling high blood pressure. Fruits and vegetables are high in potassium, magnesium and fibre and they are low in sodium. Stick to whole fruits and veggies. Juices are less helpful as there is no fibre in them.Also, nuts, seeds, legumes, lean meat and poultry are good source of magnesium.

High Blood Pressure remedies

1. Lose those extra kilos and watch your waistline.

2. Exercise regularly.

3. Eat a healthy diet.

4. Reduce sodium in your diet.

5. Limit the consumption of alcohol.

6. Avoid tobacco products and passive smoking.

7. Cut back on caffeine.

8. Reduce your stress.

9. Monitor your blood pressure at home and make regular doctor’s appointment.

10. Get support from family and friends.

Low Blood Pressure – Symptoms,Causes,Diagnosis,Treatment

Low Blood Pressure - Symptoms,Causes,Diagnosis,TreatmentLow Blood Pressure – Symptoms,Causes,Diagnosis,Treatment

What is Low Blood Pressure?

Many people believe that it is better to have a low blood pressure than a high blood pressure.However, for many people low blood pressure can cause dizziness and fainting. In severe cases low blood pressure can be life threatening. A blood pressure reading of 90 millimetres of mercury or less systolic blood pressure or 60 mm Hg or less diastolic blood pressure is generally considered low blood pressure.

Low Blood Pressure Symptoms

The signs and symptoms of low blood pressure are as follows:

1. Dizziness

2. Fainting

3. Lack of concentration

4. Cold, pale skin

5. Nausea

6. Rapid shallow breathing

7. Fatigue

8. Depression

9. Thirst

Low Blood Pressure Causes:

The normal blood pressure is as lower than 120/80 mm Hg.Conditions that can cause low blood pressure is as follows:

1. Pregnancy

2. Heart problems

3. Endocrine problems

4. Dehydration

5. Blood Loss

6. Severe infection (septicaemia)

7. Severe allergic reaction (anaphylaxis)

8. Lack of nutrients in your diet

There are certain medications too that can lead to low blood pressure.Also, there are different types of blood pressure like:

1. Low Blood pressure on standing up

2. Low blood pressure after eating

3. Low blood pressure from faulty brain signals

4. Low blood pressure due to nervous system damage

Tests and Diagnosis of Low Blood Pressure

The goal for testing a low blood pressure is to find the underlying cause for the same. This helps in determining the correct treatment and identifies any heart, brain or nervous system problem. Your doctor can recommend the following measures:

1. Blood Pressure test

2. Blood tests

3. Electrocardiogram

4. Echocardiogram

5. Stress test

6.Valsalva Maneuver

7. Tilt table test

Low Blood Pressure Treatment:

When one experiences brief episodes of dizziness when standing, then it rarely requires treatment. If you have symptoms of low blood pressure, then doctor would like to find the underlying cause for the same – dehydration, heart failure, diabetes or hypothyroidism. When low blood pressure is caused by medication then the doctor will advise you to change the dose or stop it immediately. You can follow the following steps and raise your low blood pressure:

1. Use more salt

2. Drink more water

3. Wear compression stockings

4. Take Medications

Low Blood Pressure Remedies:

You may like to take certain steps into account for raising your low blood pressure:

1. Drink more of water, less alcohol: Alcohol leads to dehydration and can lower down your blood pressure. On the other hand, water hydrates the body and increases blood volume.

2. Take a healthy diet: Take a healthy diet comprising of whole grains, fresh fruits and vegetables, lean chicken and fish.

3. be slow when changing body positions: Be slow when you rise from your bed in the morning. Or stand in a different pose slowly while standing only.

4. Eat small, low carb meals: To help preventing your blood pressure dropping sharply after meals, eat small portions several times a day and limit the intake of high carbohydrate foods such as potatoes, rice, pasta and bread.

Obesity – Causes,Symptoms,Treatment,Prevention

Obesity-Causes, Symptoms, TreatmentObesity- Causes, Symptoms, Treatment

what is obesity definition

An excessive amount of body fat is the first symptom of obesity. It increases the risk of diseases and health problems such as heart disease, diabetes and high blood pressure. A change in diet, doing physical activity and doing behavioural changes can help you in losing weight.

Symptoms of Obesity

Obesity’s major symptom is when one’s body mass index is 30 or higher. One can calculate body mass index by dividing your weight in kilograms by your height in metres squared.

Causes of Obesity

Obesity occurs when you take in more calories than you can burn through exercise and normal daily activities. These excess of calories get stored in body as fat. The causes for obesity are as follows:

1. No physical activity: If you are not active then you don’t burn calories that need to be burnt. If you have a sedentary lifestyle then you tend to accumulate fat in the form stored calories that the body store.

2. Unhealthy diet and eating habits: Taking a diet that is high in calories and no fresh fruits and vegetables and high in junk food leads to accumulation of fat thus resulting in fast weight gain.

3. Pregnancy: During pregnancy a woman gains weight.But, some women find it hard to lose that weight after the child is born. It can result in the development of obesity.

4. Lack of sleep: Lack of sleep can trigger major hormonal changes that can increase appetite. You can crave for food that is high in calories and carbohydrates that can result in weight gain.

5. Certain medications: Certain medicines can also be the cause of one’s weight gain.

Effects of Obesity

If you are obese then you will develop more serious health problems including:

1. Type 2 Diabetes

2. High Blood Pressure

3. Heart Disease

4. Stroke

5. Cancer

6. Breathing Disorders

7. Gall Bladder Diseases

8. Gynecological Problems such as infertility and irregular periods

9. Erectile Dysfunction and Sexual health issues.

10. Nonalcoholic fatty liver disease.

11. Osteoarthritis

12. Skin conditions including poor wound healing.

Other weight related issues that may hamper your social life include:

1. Depression

2. Disability

3. Social isolation

4. Shame and guilt

5. Sexual problems

6. Lower work achievement.

Obesity Treatment

The treatment generally includes:

1. Taking your health History: The doctor will review your health like reviewing your weight history, weight loss efforts, exercise habits, eating pattern, medications, stress levels and other issues about your health. He can also review your family’s health history to see if you may be predisposed to a certain condition.

2. Checking for other health problems: The doctor can also check for other health problems such as diabetes and high blood pressure.

3. Calculating your BMI: Your doctor will check your body mass index to see whether you are obese or not. This also helps to give an idea to doctor to what treatment should be taken to address the issue.

4. Measuring your waist circumference: Your waist should be measured to see whether it is more than 35 inches in women and 40 inches in men as this will be a risk to your health if it is on higher side.

5. A general physical exam: A general physical exam can be done by the doctor.

6. Blood Tests: Blood tests such as cholesterol tests, liver function test, fasting glucose and a thyroid test can be suggested by doctor to check your overall health. He can also ask you to do an electrocardiogram of your heart as well.

Other treatment tools include:

1. Dietary changes

2. Exercise and activity

3. Behaviour change

4. Prescription weight loss medications

5. Weight loss surgery

Prevention of Obesity

1. Eat a well balanced healthy diet including fresh fruits and vegetables. Include fibre to it as well.

2. Exercise a lot. Exercise at least for 45 minutes daily five times a week.

3. Make yourself happy by staying positive and thinking positive.

Strengthen Central Nervous System

Strengthen your Nervous System

Strengthen your Central Nervous System

Depression is a common problem that affects young and old alike. In order to find relief from this, many turn to meditation, not realizing that this practice may not help them at all. Meditation slows down various functions of the body and causes a depression in the central nervous system. This may be beneficial and even necessary for most people with over stimulated nerves but not where the central nervous system is already depressed, as is the case with people suffering from depression.

Furthermore, with their minds already brooding over the cause of their problem, meditation can make them still more introverted – leading to an imbalance in their personality as well as their energy system. People with depression should first strengthen their central nervous system through:

1. Balancing asanas such as ekapada pranamasana:

(a)Stand on one leg for 1-2 minutes with hands folded in front.

(b)Repeat on the other leg. All pranayams (except bramhari, which has a similar effect on the central nervous system as in meditation, though in a lesser degree.)Pranayams bring in extra prana to the system and energise the nerves.

2. Neti: Irrigates and stimulates the vast number of nerve endings present in the nose, soothing and energising the central nervous system. It is a simple practice and if done correctly, gives no discomfort whatsoever. You only need a special pot with a spout that fits in the nostril and two neti pots of warm saline water, one for each nostril. The water should be a little above the body temperature taste like a teardrop. By bending and adjusting the head suitably, pour water from one nostril to flow out through the other till the pot is empty.

Some commonly overlooked important steps that should be followed strictly:

(a)Breathe from the mouth throughout the practice.

(b)After washing, blow nose gently or water may go to the ears leading to an ear infection.

(c)Dry up the nostrils with Kapalbhati pranayama or else it may lead to sinusitis.

3. Have fun: This is the easiest way to strengthen the central nervous system as it relieves the brain from stress. It means spending time with kids, cooking, climbing mountains and talking with your spouses. It’s your job to schedule fun time as you schedule your meetings.

4. Correct breathing: It is very important to breathe in the right manner. The high breathing or the collarbone breathing is not the correct form of breathing. Low breathing is the best possible form of breathing. It is done from the lower abdomen and diaphragm. Controlled breathing is a great first step to have a strengthened central nervous system.

Brain Rest Therapy

Brain Rest Therapy

Brain Rest Therapy

Anything that labours be it a machine or a body part, needs rest to survive and function properly. The brain is no exception, yet it rarely gets any rest. Even during sleep, when the other body parts get rest, the brain continues to process data and repair the body’s damages. Complete rest for the brain may not be possible but it has been seen that trataka ensures almost no work for the brain during the duration of this practice.

Trataka involves gazing at an object for some time. After the brain processes the data, there is nothing for it to do as the fractioned does not send any new images. The brain gets bored and goes to sleep, which does wonders for it. The rest strengthens the brain and helps prevent it degeneration. Many brain ailments including the dreaded Alzheimer’s disease are thought to be prevented by trataka.

It should be practiced on an empty stomach in early morning hours or late evening hours just before going to bed.

Technique:

(a)Sit cross-legged with the spine erect.

(b)Place a lighted candle at eye level and at an arms distance.

(c)Ensure that there is no wind to blow out the flame.

(d)Close your eyes and sit still.

(e)Concentrate on your breath for a minute or so.

(f)Keep it natural.

(g)Open your eyes and gaze at the brightest spot in the candle flame.

(h)Continue gazing without blinking your eyes for 2-3 minutes. (But if they start watering before that, close them)

(i)After that close the eyes gently and you will be able to see the clear after-image of the flame.

(j)Concentrate on it till it fades.

(k)Repeat the process 3 times. Each round should be of 5 minutes.

(l)In the end, rub your palms till they are warm and gently place them on the closed eyes.

(m)Repeat 3 times. This will remove the tiredness from the delicate optic nerves.

Doing trataka with a bright object like a candle flame for more than a month is not advisable. Use some other object such as a black spot or an image of your favourite deity.

Benefits of Trataka:

1. Improves vision and eyesight.

2. Improves concentration, intelligence and memory.

3. Excellent preparation for further mantra meditation.

4. Boosts self-confidence, will power and patience.

5. Influences a greater productivity.

6. Provides inner peace and silence.

7. Helps in decision making ability.

8. Helps in overcoming emotional, mental and behavioural ailments.

9. Provides relief from stress and deep relaxation.

10. Provides sound deep sleep and cures sleep-related disorders such as insomnia, nightmares and headache etc.

 

Food for New Mothers

Food for New Mother

Food for New Mothers

As a new mother you are full of apprehensions whether it is regarding your baby, your diet, your health or your baby’s health. But, the best thing you can do for yourself and for the baby is to eat a well balanced diet. You are also constantly worried of your overweight appearance and want to shed those extra kilos from yourself. On the contrary you should eat those foods that boost up your energy and gives you stamina as a new mum. Eating nutrient-rich food will help you in maximizing your energy levels.

Tips For Food for New Mothers

And, for breastfeeding mothers it is important to know what kind of food will help the newborn to develop fully. That’s because if you are not getting enough nutrients from your diet then the baby will get it from your body’s storehouse. Thus, it is important to obtain the nutrients that the baby requires for its development. If you make sure that the following foods are the part of your diet plan then the baby and your body will thank you for the same.

1.Salmon : One of the best breastfeeding foods available and rich in a type of fat called DHA which is good for the infant’s growth and development ,salmon is a preferred food.DHA is good for the baby’s nervous system.DHA present in salmon also helps in uplifting your moods and postnatal depression.Also,salmon is considered to have a low mercury content.

2. Low fat dairy products: Dairy products whether yoghurt, cheese or milk constitute the important plan for all nursing mothers. They are rich source of calcium Vitamins and Vitamin D.It is important to take enough calcium in your diet as this will help in growing the bones of the baby.Therefore,take at least three servings daily in your diet plan.

3. Lean Beaf: A deficiency of iron can drain your energy level. Thus, take  iron-rich foods such as lean beaf.Lean beaf is also an excellent source of protein and Vitamin B12.

4. Pulses: Especially for vegetarians, black beans and kidney beans are a major source of iron and high quality non-animal protein. They form a great part of breast-feeding mother’s nutritional needs.

5. Brown Rice: You are tempted to lose that baby weight posts your childbirth. This will include cutting on carbohydrates. This will not only reduce the production of breast milk but will also leave you sluggish and lethargic.Therefore,to avoid this situation it is better to include brown rice to keep the energy levels up.Also,it provides the best quality milk for your baby.

6. Blueberries: Breast feeding mothers should take at least two servings of fruit or fruit juice every day. Blueberries are good for new mothers as they are packed with vitamins and minerals are antioxidant-rich and will give you good level of carbohydrates to keep your energy levels up.

7. Oranges: Nursing mothers required more vitamin C than pregnant mothers. So whenever you want to have snacks sip some orange juice. It’s a great breast feeding food and will meet your all Vitamin C requirement.

8. Eggs: Eggs help you to meet your daily protein needs. Egg yolk is rich in Vitamin D – an essential Vitamin to help the growth of the baby’s bones. Try scrambled eggs for breakfast, a hardboiled egg in to your salad at lunchtime or have an omelette for supper. You can also opt for DHA fortified eggs to increase the level of this fatty acid in your milk.

9. Wholemeal Bread: Wholemeal bread is a rich source of folic acid and fibre and iron. It is a vital food to be included in any nursing mother’s dietary plan.

10. Green Leafy Vegetables: The list of benefits that you get from eating green leafy vegetables like spinach and broccoli is long. They are rich source of Vitamin A and non dairy source of dietary calcium. They are a good source of Vitamin C and iron. On top of that they are filled with heart healthy antioxidants, low in calories and tasty as well.

11. Wholegrain Cereal: One of the best foods to stir up some energy in the morning is wholegrain cereal. Wholegrain cereals are packed up with fortified essential vitamins and nutrients.

12. Water: Drink loads of water as dehydration is one of the biggest energy drainers. To make sure that your milk production is of good level drink at least eight glasses of water every day. You can also supplement your fluid intake with fruit juice and milk but avoid tea and coffee.

Tips For Better Memory

Tips for better MemoryTips for better Memory

Memory is crucial to our daily lives. It is important to note that people from all age groups have memory problems and that some are better at remembering things than the others. Several factors contribute to the ability to remember. For instance, better concentration helps you learn things faster. Memory also depends on better understanding – the more you try to understand things, the longer you will remember them. Loss of memory can be due to unnecessary use of vital energy. You may have observed that certain bad habits like swinging our legs and cracking our fingers lead to wastage of vital energy.

Tips to improve for better memory:

1. Relaxing yoga or other relaxation techniques will improve your attention span and ability to recall. Practice of ‘Tratak’ (i.e. gazing at an object without blinking and then closing your eyes and visualising the object in our mind) for some time daily, improves concentration.

2. One easy exercise is designed to help students trying to improve grades, adults seeking to bolster memory in their senior years and patients with Down syndrome.

Procedure:

(a)Face east. For old people face north.

(b)Connect tongue to upper surface inside the mouth.

(c)Invoke blessings of the divine.

(d)Spread feet shoulder width apart.

(e)Squeeze right ear lobe with left thumb and left index finger.

(f)Squeeze left ear lobe with right thumb and right index finger.

(g)The thumb must be on the outside and the index finger must be on the inside while pressing the ear lobe. Maintain this position throughout.

(h)The left arm must be inside and the right arm outside.

(i)Squat while inhaling.

(j)Rise while exhaling.

(k)Repeat steps (i) and (j).

(l)Release fingers from ear lobes.

(m)Say a short prayer of thanksgiving.

Precautions:

(a)Do not over-practice this technique. One can do about only 2-3 sessions in a day.

(b)Frail people can do semi-squat version of the above, about 50-70 times per session.

(c)Women must not perform this yoga 2 days before, during and 2 days after menstruation.

(d)Keep the body clean. Avoid smoking, drinking and non-vegetarian food.

Benefits: Other benefits of this yoga include greater psychological stability and ability to regulate the sex drive.

3. Exercise increases blood flow to the brain, which energises the mind and helps reduce stress. Stimulate your brain by reading, playing chess or doing crossword puzzles etc.

4. being confident is the key to improve memory.Also, always focus on developing a positive attitude.

5. Poor nutrition can affect memory too.So; you need to take a well-balanced diet to keep your brain cells sharp.

6. Organise your life. Learn to get rid of stress and find the joy of relaxation in daily life itself.

Healthy Backbone Tips

Healthy Backbone tipsHealthy Backbone Tips

Here, we look at some more day-to-day activities, which if done correctly, will help prevent back problems or injuries to self. We show you the following Healthy Backbone tips to take correct measures during various activities done on daily basis.

1. Sleeping: People who sleep on their back are more likely to develop back problems – this is a fact unknown to many. Sleeping on your back puts around 25 kg of pressure on your back. Hence, it is better to avoid doing so. Instead, you can try lying on your side with a pillow placed between your legs. This will decrease the pressure on your spine. If you cannot sleep on your side, then for optimum pressure relief put a few pillows under your knees while lying on your back. And of course, you need to be careful in your choice of a mattress. Always remember that these seven to eight hours of sleep help you prepare for the busy day ahead. A good night’s sleep is the criteria of how productive you are for the next 16 hours.

2. Standing: With your knees slightly bent and keeping one foot slightly in front of the other makes the correct standing position. Don’t bend forward at the waist as this decondition the muscles of the lower back which can result in pain.

3. Sitting: To make sure that your back is stress-free, ensure that you do not slump in your chair. Placing your feet on a small box/footrest on the floor can help you achieve this position. In office, change positions frequently. Do not sit for more than 30 minutes at a stretch – stand up, stretch or take a short walk around your room/office.

4. Lifting: If you are using one hand to lift an object, always kneel on one knee, with the other foot flat on the floor, as near as possible to the object. Lift with your legs, not your back, keeping the object close to your body at all times. While lifting an object with both hands, bend the knees and take the effort on your legs rather than your back.

5. Carrying: Follow nature’s law of balance. Distribute the weight evenly on both hands, if you are carrying multiple objects. If it is one large object, hold with both hands and keep it close to your body. Take small steps while moving. Wherever possible, push heavy objects rather than pulling them.

6. Reaching: For reaching out to things above your shoulder level, use stool.

7. Quit Smoking: Nicotine restricts the flow of blood to the discs that cushion your vertebrae as a result of which smokers are more prone to back pain than non-smokers.

Tips To Control Cholesterol

Tips to control Cholesterol

Tips to control Cholesterol

The cholesterol level in the body is determined by different factors. The factors can be genetics, lifestyle factors such as diet and exercise and even stress. Without showing any symptoms a body can have high cholesterol build-up.

Tips to lower Blood Cholesterol:

Cholesterol Diet : Overweight people should concentrate on dietary reduction of saturated fat, exercise and weight loss for the treatment and prevention of any heart ailment.  Change  your diet and lifestyle  so that the cholesterol levels lower down naturally.

1. Reduce total fat and cholesterol from your diet.

2. Eat foods rich in fibre.

3. Don’t eat more than six ounces of lean meat, fish and poultry per day.

4. Consume skim- milk and low-fat dairy products.

5. High-quality proteins from vegetable sources like soya are good substitutes for protein.

6. Walk at least 45 minutes a day.

7. Maintain a healthy body weight.

8. Find ways to de-stress.

Exercise affects cholesterol levels:

1. Brisk walking, jogging and swimming help reduce risk of hypercholesterolemia.

2. When one exercises sufficiently,triglycerides and  bad or LDL-cholesterol  levels  reduce and the good or HDL-cholesterol levels increase.

3. Do yoga. In yoga, all the benefits of vigorous physical exercise are derived in a very different manner. The mild dynamic asanas, flush out  the toxins out of the cells, while static asanas flood a target area with fresh oxygenated blood. It is a well-known fact that when extra blood is given, any part can be revived. Though dynamic asanas speed up the heartbeat, the number of rounds for each asana was fixed by the yogis to ensure that the heart is not strained in any manner. The relaxed state of the heart can be gauged from the fact that oxygen consumption of the body is seen to increase during normal physical exercises, while it reduces considerably during asana practice.

Shalabhasana is static asana that brings concentrated blood to the heart and rejuvenates it. The technique is as follows:

(a)Lie on your stomach with the forehead touching the ground.

(b)Keep the hands under the thighs with palms facing down.

(c)Inhaling, lift the legs up without bending the knees.

(d)Hold the posture till you can hold the breath.

(e)Exhaling, bring them down.

(f)Repeat 10 times.

Caution: This asana is not for people with high blood pressure, heart ailments, hernia and peptic ulcers.

4. If you maintain a frequent and sufficient level of exercise, it is possible that your physician will reduce your cholesterol-lowering medication and in some cases stop it altogether.

5. Weight loss, especially fat lost around the waist and abdomen, is associated with an increase in HDL-cholesterol .