Stretching Exercises

What's the first thing you do when you get up in the morning? You stretch. This feels good and it's important to engage in regular stretching exercises in order to maintain a flexible and healthy body.
Some benefits to stretching include:
- Reduced muscle tension
- Greater range of joint movement
- Increased blood flow to parts of the body
- This increased blood flow adds to a greater amount of energy
First we need to define the two main kinds of stretching: These are static and dynamic. Most likely static comes to mind when you think about stretching. This is when you stretch a muscle and hold that position for a few seconds.
Dynamic on the other hand stretch your muscles with the use of movement. For example when your warming up before an exercise or physical activity and your swinging your arms back and forth across your chest you are performing dynamic stretches. Basically you are taking your arms and legs and using movement to make them reach their full range of motion.
Other stretching exercises include:
- Passive: This is similar to static except that a partner applies the stretch to the muscle.
- Ballistic: Ballistic stretching is similar to dynamic. With ballistic stretching your forcing your body part to go beyond its normal range of motion by making it bounce to a full stretch. This stretching exercise can be dangerous because it may lead to injury. Because of this only a conditioned athlete should perform ballistic stretches.
- Active Isolated: Active Isolated is when you attain a position and hold it using only the strength of your muscles. For example holding your leg up high and staying in that position for 10 seconds. The idea behind these stretching exercises is that one muscle contracts in order for you to hold the position while the other muscle relaxes.
- Isometric: When performing an isometric stretch you extend a muscle, then you begin to resist the stretch. Isometric is great with partners. For example your partner holds your leg up while you try to force your leg back down in the opposite direction.
Stretching is important for people of all ages and fitness levels. Stretching increases a joints range of motion which means your joints can move further before they are over extended and an injury occurs.
Working stretching exercises into your workout routine is a great way to increase flexibility, joint movement, and blood flow. Stretching will also help you feel better and in turn give you more energy to do the things you love. Remember, it's important for you to warm up and do light exercises before you perform stretches. Stretching cold muscles can cause injury which can delay your workouts for weeks.

Think Twice Before You Ask Your Doctor To Prescribe Antibiotics

Studies by health experts and reputed doctors have revealed that antibiotics cause more harm than good. By this, it does not mean that antibiotics do not do any good at all. They are good only if you take them when you are sick enough to need them. Of course, if you have undergone a surgery, you need antibiotics so as to ensure that no infection develops at the operated spot. Similarly, you need to take them when you have severe infections such as pneumonia or Pharyngitis due to Strep Throat. If you have common colds with cough, sneezing, etc., antibiotics are not necessary at all.
The problem is that there are many bacteria that are antibiotic-resistant also. They may survive the antibiotics you take and since they are quite strong, they may multiply more quickly than you expect.
It is true that the common cold you may be suffering from is viral. But common cold is not bacteria. So, you can not treat it with antibiotics. Further, antibiotics are capable of killing all types of bacteria in your body and this means that they will kill both the bad bacteria and the good bacteria. The gut in your system is full of good bacteria and only with their help, you are able to get your food digested. The number of such good bacteria in your body is more than the number of cells in your body. These good bacteria that are otherwise known as "intestinal flora" bestow immense health benefits on you. If you study about them, you will come to know these intestinal flora can ferment the energy substrates that remain unused, they can train body's immune system, can keep the growth of species that are harmful at bay, can regulate the gut's development, produce vitamins like Biotin, Vitamin K, etc. and also the required hormones that direct the body in the process of proper storage of fats.
By taking antibiotics when not needed, you will be killing these good bacteria. Instead, you should ask your doctor the ways to supply your body with probiotics. The best source of probiotics are fermented foods. Even fermented vegetables are good for improving the amount of good bacteria in your gut.
Simply put, you should take antibiotics only if you suffer from life-threatening illnesses or if you have undergone a surgery. You should never forget the fact that antibiotics are not capable of killing viruses. If you eat the right types of foods including fermented foods and do your exercises regularly, you may not fall sick at all and so, you may never think of taking antibiotics. Of course, your fermented foods will keep supplying your body with probiotics that may help you to have a good amount of good bacteria in your gut.

Pregnancy Week 8 Development

Being pregnant is probably one of the most exciting stages in a woman's life. As time progresses by, you are becoming aware of the changes which are happening inside and outside of your body.

What Happens In the Uterus

Your baby has improved a lot since conception. In fact, his size increases by around a millimetre everyday. He's about the size of a kidney bean now and he moves a lot but you can barely feel it. His legs, lips, nose and eyelids continue to take its forms as well.

By this time, your baby's webbed toes and fingers are now poking out from his feet and hands. His tail is almost gone and his nerve cells now begin to connect with each other. His genital is not yet full developed at this point in time. The heart has already divided into four chambers and it is beating around an impressive rate of 150 beats per minute. The elbows are now present and the legs and arms have become longer.

What Happens To Your Body

At this point in time, your doctor may have commented that your uterus is pretty larger than normal. Before your pregnancy, it takes the size of your fist but today, it can be as large as a grapefruit. Morning sickness should be well expected this time. But there's nothing to worry about. Morning sickness is a good indication that your pregnancy is going along well.

Aside from the usual morning sickness, some pregnant women may complain about the pain sensation or cramping in the lower abdomen. There are others who can feel the contractions or tightening of uterus. This shouldn't alarm you since it caused by the growing size of the uterus.

By this time, you might be in need for a larger bra to support your growing breasts. Your waistline is expanding as well. The most common pregnancy symptoms which you are more likely to experience this week include fatigue, vomiting, nausea, flatulence, food cravings and food aversions.

You might also have occasional headaches, increased smell sensitivity, bloating, constipation, and occasional dizziness or faintness. There is an increased vaginal discharge due to the surge of oestrogen which introduced leucorrhoea. It is a thin and milky vaginal discharge which helps in protecting the vaginal canal against infections by maintaining a healthy and balance of good bacteria.

A Healthy Lifestyle for Pregnant Women

Avoiding alcohol and quitting cigarette smoking are essential components of a healthy lifestyle for pregnant women. When paired with adequate amount of sleep, appropriate exercise and healthy diet, it would surely bring highly satisfactory results to the health of the mother as well as the baby.

A diet for pregnant women should contain healthy foods which are primarily composed of fruits and vegetables. Eating these fresh farm produce are beneficial to the body as they contain high levels of substances and chemicals that play vital roles in optimizing the health and development of the foetus inside the uterus. Mango is one of the best fruits to take during pregnancy.

Go For Mango!

Just like most tropical fruits, mangoes are lucky to contain loads of nutritional benefits for the human body. Aside from its Vitamin C content, mangoes contain pectin and other B Vitamins which are beneficial in addressing certain health issues including indigestion and constipation. It also helps in cleansing the intestines and clearing off indigestion.

It's Vitamins E and A content help in enhancing hormonal system. Aside from its ability to ward off scurvy, mangoes are fortified with antioxidants and phenolic compounds which are known to have anti-cancer properties. Mangoes, through its mangiferin content, are known to contain anti-inflammatory, chloretic, cardiotonic, diuretic and antibacterial effects to the body.

Mangoes are also rich in potassium, copper, magnesium, beta-carotene, astragalin, quercetin, riboflavin, niacin, panthothenic acid, thiamine, folate, Vitamin K, selenium and calcium, and each has its own profound benefits to the body.

The fruit contains Vitamin A which is beneficial in preventing the development of Xerophthalmia and measles. Since the fruit is rich in fibre, pregnant women are less likely to suffer from constipation, spastic colon, piles, cancer, heart ailments and some degenerative diseases.

Mangoes And Its Benefits to Pregnant Women

Worried about morning sickness? Mangoes can be a great solution to your problem. These fruits are said to be an excellent remedy for debilitating morning sickness. It actually helps in addressing nausea in pregnant women. Its iron content also helps women during pregnancy. At this crucial stage, a woman's iron requirement is very essential, thus mango helps in preventing the onset of anaemia.

Mangoes are fortified with Vitamin A which performs an essential role in the development of the foetus and the placenta. It actually exerts a great influence on the growth of the mucus membranes, retina and teeth as well as skin metabolism.

Training for Medical Emergencies Is Important

There are numerous reasons why people prepare for medical emergencies. Many men and women today do not believe that we live in safe, prosperous times. They want to make sure that they can take care of themselves and their loved ones. These individuals realize that there might come a day where they may no longer be able to afford a doctor, or medical help is simply not available. Others take training classes because someone close to them has been diagnosed with a life-threatening disease. They want to help during crisis situations. Keen hunters and campers should also practice medical preparedness in case someone in their party gets hurt during an outing or trip.
Taking CPR and first aid courses is a great start. Once you are familiar with the basics, you can move on to more in-depth training. At least one person per household should have certification. Is this necessary? Absolutely! People are vulnerable creatures. Even if everyone you know is vibrant and healthy, the reality is that you never know when disaster may strike. The list of reasons why you need medical training is extensive. Your expertise may be actively required in situations, such as:
• Criminal invasions
• Terrorist attacks
• Traffic accidents
• Earthquakes, and other natural disasters
• Extreme weather conditions, like hurricanes and tornadoes
• Work accidents
• Train derailments
• Airplane crashes
• War
Just listen to the tragedies mentioned on the news every day. It will soon become clear that everyone should acquire medical skills, know how to use a personal trauma kit, and take self-defense classes. Learn how to recognize and treat various injuries. In critical situations, you do not have the luxury of time. Your friend could bleed out from his wounds before the EMT arrives. Prevent this from happening by taking classes and having the necessary equipment at hand, such as a medical emergency kit or a D.A.R.K. (Direct Action Response Kit). Be prepared for the unexpected by buying essential tools. Know how to use them in a myriad of situations and stresses. You need supplies in your medical pouch, like quality gloves, Israeli bandages and battle dressings, pressure wraps, QuikClot gauze, and trauma shears.
The secret to preparing for medical emergencies is knowledge and training. Many organizations in your area offer courses. Some programs are completed in a few hours, while others take up an entire weekend. Prices vary. Learn as much as you can, and re-take those classes every few years. Techniques change and evolve. New and improved medical supplies continue to hit the market. Practice as much as you can. It will give you confidence, and helps you to remain calm when your know-how and skills are required to save someone's life.

Aging And Wrinkles

Skin becomes thinner with age and loses its ability to retain moisture, making it dry. At the same time, aging reduces the production of collagen and elastin, which are responsible for keeping the skin firm and elastic so that it snaps back into shape when stretched. When these elements break down, the skin loses its ability to repair itself, so there is a vicious cycle of skin sagging and wrinkling as it dries out. The cycle continues unless we intervene to repair and rejuvenate our skin.
Sun Exposure is a Major Cause of Wrinkles
One of the main causes of wrinkles, other than aging, is sunlight. Many of us grew up without knowing how harmful the sun could be or that people with fair or light skin were even more susceptible to the sun's rays than others. We spent endless hours soaking up the sun with little or no sunscreen so that our bodies were unnecessarily exposed to the UVA and UVB rays that at the very least can cause premature aging- and could potentially cause skin cancer as well.
Photo-aging occurs when there is skin damage from the sun. It is usually prevalent on the most exposed parts of the body (e.g., the face). It creates wrinkles, fine lines, sagging skin, and skin keratosis or liver spots, along with really rough, dry skin. Continued exposure over time makes the skin especially vulnerable to photo-aging if steps are not taken to prevent further damage.
Sunscreen and the New Government Guidelines
Very recently the Federal Drug Administration (FDA) and the U.S. Government changed the guidelines regulating sunscreen products.
For the first time in over thirty years, the FDA has submitted new guidelines for the use of sunscreen products. Consumers will start to see changes on the labels of these products by the summer of 2012. If the product does not protect the user from both Ultraviolet A (UVA) and Ultraviolet B (UVB) radiation, the label cannot state that the sunscreen protects against skin cancer or premature aging.
Sunscreens will no longer be allowed to advertize sun protection factors (SPF) above 50. Instead, the label can only indicate that the SPF is 50+, since there is no evidence to demonstrate that protection is improved above 50 SPF.
In order to be considered a broad spectrum sun protectant, a product has to provide both UVA and UVB protection. At present, UVB protection is displayed on most sunscreen or sun block products. UVB rays can cause cancer, aging, and sun damage, but UVB rays can be blocked--by the windows in your home or the windshield in your car--because they cannot penetrate as deeply as UVA rays. UVA rays do penetrate and do cause skin damage, and both types of sunrays can cause cancer. The FDA has therefore determined that sunscreen products must protect against both.
Another change is that products will no longer be able to promote themselves as waterproof since no product is completely waterproof, nor can it be marketed as "sun block" since nothing can completely block the sun's rays. Labels must now use words like "water resistant," and they must state how long, in minutes, the product will resist water before it must be reapplied.
The newer guidelines are meant to help consumers avoid confusion about which sun care products actually protect them from cancer and premature aging. A sun product that provides broad spectrum protection against both UVA and UVB rays with an SPF of 15 or higher can state that it will protect against cancer and premature aging. If a sunscreen is not a broad spectrum protectant (e.g., only protects against UVA OR UVB rays--not both), it cannot state that it will help prevent cancer or skin aging.
Steps to Take to Deter Wrinkles
Many people have occupations that keep them outdoors all the time--farmers and fisherman for example--and they are constantly exposed to the sun. Recreational activities like swimming, sailing, and other outdoor sports like golfing, tennis, baseball, and soccer expose participants to the sun and the weather. It is therfore essential that people participating in these types of activities be well protected.
An adequate broad spectrum sunscreen is essential for anyone that spends a lot of time outdoors, particularly those with sensitive or fair skin that is more prone to sunburn. An SPF of 15 or more provides good protection against the sun's harmful UVA and UVB rays.
Clothing plays a major part in protecting the skin and minimizing the risks of exposure to the sun. Wearing a hat protects the top of the head, which is especially vulnerable if you have short or thin hair. A hat with a wide brim protects the face as well. Long sleeves cover the arms and pants or long dresses limit exposure to the legs. All of these precautions help deter wrinkles and fine lines.

Get Healthy, Stay Healthy With Chiropractic

When you think of chiropractic, do you think only of injuries and athletes? Think again. Chiropractic has health benefits for everyone--including you!
During National Chiropractic Health Month, chiropractors across the country are promoting, "get healthy and stay healthy with chiropractic." Join the nearly 21 million Americans who already know how chiropractic care can greatly improve health and wellness and create a better quality of life.
Do you have trouble falling asleep at night? Do you have trouble waking in the morning? Do you find yourself tired and running out of energy before the day is over? Do you have aches and pains that frustrate you? Do you have acid reflux or digestive problems? Are allergies or asthma making you feel bad? Do you feel like there are things you could be doing to improve your health but you aren't sure where to start? If you answered yes to any of these questions, chiropractic can help you address your concerns and improve your health and wellness.
One of the many ways chiropractic can help improve overall health is to balance the body, tackle fatigue, and increase energy and stamina. And who doesn't want more energy? We all want to be more productive in life. Chiropractic care can put you on a path to increased energy and improved health. Under your chiropractor's care you may receive spinal manipulation, nutritional counseling, exercise programs, and lifestyle advice as part of an integrated and balanced plan of care for improved health and wellness.
To start your path to a healthier you, create a health and wellness goal. Do you want to lose weight and be slimmer? Do you want to build muscle and increase your strength? Do you want to train for your first 5K run? Do you want to improve your posture and appearance? Do you just want to sleep better and have more energy during the day? Whatever your goal or goals are, discuss them with your chiropractor and make sure he or she knows what you want to achieve. Your chiropractor can even help you develop and outline your goals. Your framework, timeline, and plan of care will be individualized to you, according to your background, level of activity and stated goals. Once you achieve your first goal with the help of your chiropractor, you will be hooked on setting and striving for more health and wellness goals.
Get healthy, stay healthy with chiropractic and join the millions of people living healthier, happier lives.

Permanently Lose Weight Following These Easy Steps

One of the most common New Year's Resolutions that Americans make is to lose weight in the coming year. Many people, though, find it a struggle to follow through, especially if they do not approach it with well-tuned plan in hand.
Before you start obsessing over calories, work to cut down your portion sizes. The current perceptions of a healthy diet seem to include a lot of chemistry and focus on individual ingredients. The most important thing to consider is portion sizes. You will make major changes to your diet if you just eat less.
Dancing is a great way to exercise and have a good time. Most cities offer less expensive dance classes through the Parks and Recreation office. There are usually several styles of dance offered.
The most common reason people quit trying to lose weight is a failure to be properly motivated. Your excitement is high in the first weeks of a gym membership, but the excitement can quickly fade. Find ways to keep yourself motivated and re-evaluate your goals often.
Do not surround yourself with junk food. If you often go out and shop at fast food restaurants, bakeries or candy stores, this will prove to be a difficult task. Instead, go to health stores and farmer's markets.
Try drinking eight glasses of water each day in order to lose weight. If you fill up on water, you won't be tempted to drink sugary soft drinks when you're thirsty. Drinking water also helps you to feel full, so you end up eating less.
Green vegetables should be incorporated into any weight loss plan because they are regarded as "super foods". This means they're full of minerals, fibers, nutrients and other great things the body needs. Some great examples of vegetables you should eat are green beans, asparagus, broccoli, spinach and kale. These foods should be added to your diet.
It is helpful to weigh yourself on a regular basis in order to remain motivated to lose weight. This isn't best for everyone, but many will benefit from this strategy. Weigh yourself around once a week. Weighing yourself once each day is ideal.
A great way to lose weight is to join an organization like Jenny Craig. There are others who are on the same journey and you can also get meals delivered. If you are able to afford it, joining one of these organizations can really help to make weight loss easier.
When beginning to monitor your diet, try to stick to no more than 2,000 calories daily. Research every meal to know exactly what vitamins and nutrients you are receiving, and make sure you are getting enough of everything! If you realize that you are not getting a specific nutrient in your diet, consider changing it or adding some sort of supplement.
If you want to lose weight, this is the place to be! Now you should have a good place to start with your weight loss plan and be on your way to a new and healthy you. Best of luck to you!