healthy using Computer Posture

Healthy using Computer Posture

Try using an adjustable sit/stand desk which is supporting your neutral positions. This helps you adjust your work place according to your needs.

Position your chair

• Adjust your chair height. Feet should be on the floor/foot rest and thighs parallel to floor. Remove any items if present under the desk for comfortable leg positioning and movement.

• Now, adjust your backrest so that it completely supports your back assuming a normal body curves.

Set up your computer properly

• Arrange your work space

Keep your work area at elbow height.

• Keyboard/mouse adjustments

Adjust keyboard in the center in front of you while typing. Mouse and other frequently used items also should be kept within arm’s reach. This reduces fatigue to the shoulders and arms.

• Monitor position

Monitor positioned at eye level in front of you at about arm’s length from you to reduce eye strain. Other needed documents kept in reach. Use a document holder to position your documents.

Avoid glare from your monitor by placing it away from glare producing light sources and adjust brightness and contrast of your monitor.

Clean the monitor and your glasses too if you use them.

• Hand and wrist position

Keep your wrists straight while typing and using mouse. Avoid bending/twisting your wrists. Fore arm rest can be used.

Type with light touch keeping your fingers and hands relaxed as it takes little effort to activate keyboard keys.

Click the mouse lightly with relaxed hands and don’t rest the palms/wrists on anything.

• Seating posture

Relax your arms and hands while not typing and adjust the chair properly so that it doesn’t press back of your knees and don’t rest the arms at its edges.

• Holding phone

Don’t hold the phone in-between your head and shoulder. People using phone frequently can use a head phone to avoid neck strain.

• Eye care

Mostly avoid staring at computer without blinking your eyes. Avoid looking at the computer more than 10 min at a stretch.

• While working on a computer for prolonged time, take short breaks in-between (at least 5 min in an hour). Eat well balance diet, Get adequate rest and exercise regularly.

Treatment during and Pregnancy

Pregnancy is the phase in women life, when extensive care is taken by her family and dear ones. During this phase excessive medicines and treatments are avoided if not necessary. But, anyhow if sudden toothache starts during pregnancy then 2nd Trimester is the ideal time. Regular dental checkups during pregnancy are advisable as some women develop swollen gums or gums infection due to rise in hormone level during pregnancy.  X- Rays taken in dental treatment can be avoided till birth because they can cause negative effect on baby. General care of teeth to be taken during pregnancy is as follows:

•  Always brush twice a day to keep your teeth healthy.

•  Avoid too long dental visits.

•  Baby first teeth develop during first three months of pregnancy. Try to avoid sugary food during this period.

•  Whenever you visit Dentist, do not forget to tell that you are pregnant.

• Use dental floss, twice a day as shown in figure.

•  Teeth whitening and other cosmetic procedures can be postpones until the birth.

Above are list of common dental care during pregnancy. Follow thumb rule that only 2nd trimester is safe for Dental treatment.

Oral Cancer

What is oral cancer?
Excessive cell growth results in enlarged mass known as tumor. There are no strict boundaries of tumor, it slowly and slowly extends to surrounding healthy tissues and make them infected. Oral cancer generally invades throat, head and neck. Generally all oral cancers begin in squamous cells, therefore known as squamous cell carcinomas.
What are the causes of Oral Cancer?
Excessive smoking: Cigarettes contains tar which is harmful for the system of human being. If you practically smoke cigarette on white clean surface it will turn that surface yellow. Slowly and slowly tar keeps on depositing in our lungs and makes them even difficult to work. Excessive smoking results in limited mouth opening because of bands formation in cheek area. Eventually this condition turns into carcinoma formation.
Tobacco chewing: Tobacco chewers are in habit of keeping tobacco in between the cheeks or below tongue which makes that area infected. Heavy deposition of tobacco and prolonged habit is the main cause of oral cancer.
Excessive exposure to sunlight: Excessive exposure to sunlight causes cancers of oral cavity. Normally lower lip gets infected. Before going in sunlight always carry umbrella or apply sunscreen.
Exposure to X-Rays: High duration and prolonged exposure to x - rays can cause oral cancer.
Hereditary: Hereditary is one of the major factor in causing oral cancer. Inherited genes makes cells more sensitive to exposure to sunlight, x - rays and eventually result in cancer.
Sharp Tooth: Sharp tooth which keeps on irritating the tongue, if left neglected can turn into cancer in a period of time.
What are the prevention measures of oral cancer?

• Limit the frequency of smoking and slowly and slowly stop completely. It is not at all healthy habit for oral cavity and body system as well.
• If you are sensitive to exposure of x - rays, its patient duty to priory inform the dentist so that Dentist will treat accordingly.
• If you are going in scorching heat then always carry sunscreen, apply lipstick or lip balm which has SPF in it.
• Regular follow up checkups are recommended to treat condition in early stages.

What are the methods of treatment?

• Chemotherapy
• Radiation therapy
• Surgery

Women’s health tips

Placenta Problems

Here are few placental problems that need to be taken care of:

• Placental Abruption: This is common during pregnancy. This is when the placenta begins to detach from uterine wall even before labor and delivery. This is usually found the third trimester. In certain cases placental abruption can lead it still birth as it deprives your baby of much-needed oxygen and nutrients.

• Placenta Previa: This is when the placenta is positioned very low in the uterus, covering your cervix. This creates problems during delivery and labor as it inhibits the baby from entering the birth canal properly. This can lead to vaginal bleeding and preterm delivery.

• Placenta Accreta: This is when the placenta attaches very firmly to uterine wall. So during delivery this does not detach from the uterine wall easily. This can lead to uterine rupture or bleeding.

Uterine problems

 Here are some uterine problems that need to be taken care of:

• Uterine fibroids: These are benign fibrous growths in the uterus. The may cause bleeding or pelvic pain. This can lead to recurrent miscarriages depending on their type and location. This can be corrected by surgery.

• Endometriosis: Here the endometrial cells proliferate outside of the uterus. This can lead to miscarriage and infertility. There is no cure for the condition but as with the others, surgery may reduce pain and help facilitate a healthy pregnancy.

• Asherman's Syndrome: Here the scar tissues are formed inside the uterus. Pelvic surgery and infections can lead to this. But most cases are related to D& C procedures or previous miscariages. Hysteroscopy is the surgery recommended to treat this condition.

spa tips

Always Spa is a place where the person can get wide range of health and beauty treatments and help in the relaxation of the person from various stress and pain. Today’s modern lifestyle has made people feel more sicke [and] stressed and exhausted. Due to the extreme stress and tensions prevailing in professional as well as personal life, spa has become more popular offering relaxation techniques though at a higher prices.  

A term ‘spa’ is derived from the Latin word “solus per aqua”. It is based on the concept of immersing the body of the person in water to restore and maintain health. According to The hydrotherapy, water and herbs mixed in right combination can be used to treat various ailments.

There are The different kinds of spa:-

• Day Spa:- A person has to make an appointment and get treated;

• Resort Spa:- A person can stay here for days (just like the hotel stay) and get benefitted from the different relaxation techniques;

• Medical Spa:- These are run by medical practitioners to treat patients;

• Home Spa:-  these include facials, massage and other skin and body treatments whereas some spa are restricted to particular ailment treatment like obesity or pain treatment.

Traditional spa involves applying pressure directly on the body tissues. However, modern spa utilizes various modern techniques to give various health benefits. These modern techniques include the use of ultrasonic waves, ozone negative ions and infrared rays.

Health wises, spa accelerates the removal of metabolic wastes and toxins from the body. It enhances the oxygenation of various body parts and improves the blood circulation. It tones up the muscles for a youthful and glowing appearance.

Polio Vaccine

A Polio vaccine reduces the infection rate towards polio in the public. There are two types of polio vaccines available, the oral polio vaccine is [OPV] and the inactivated polio vaccine [IPV].

A Oral polio vaccine [OPV]:-

The Oral polio vaccine [OPV] is a live attenuated vaccine. [OPV] is developed from weekend live polio germs. It is administered through oral route as drops in the mouth that are swallowed. 

The Recommended age of administration:-

The usual schedule for infants is a series of six doses it is given at the time of birth, six weeks after birth, Ten weeks after birth, 14 weeks after birth, 6months, and nine months. And first booster dose is given at 18months and second booster at five years.

Inactivated polio vaccine [IPV]:-

This is vaccine is prepared from dead polio germs. It is a administered through intra venal route or intra muscular route. The Depending on the person’s age, the shot may be given into the leg or arm. IPV is the polio vaccine recommended in most of the common wealth countries. It can be given at the same time as other vaccines. The inactivated poliovirus vaccine [IPV] is usually given at ages six weeks, ten weeks and 14 weeks if opv is not givend.

30 Tips for Perfect Health

1.Drink eight glasses of water a day.
2.Start the day with a glass of warm water and a dash of lime.
3.Include two vegetables and one fruit in every meal. Include high fiber foods plenty of fruits, vegetables and grains in planning your diet.
4.Include one green vegetable and one yellow vegetable in every meal.
5.Begin each meal with a raw vegetable salad.
6.Make a light snack of assorted sprouts.
7.Use only fresh vegetables and meals, and not the leftovers and refrigerated.
8.Once a week have only fresh fruits until noon and make lunch the first meal of the day.
9.Go on a juice fast for a day. Start with vegetable juice, and sip fruit for lunch and dinner.
10.Kick the old coffee habit and avoid beverages like soda, coffee, colas and so on. Have a glass of fresh fruit juice instead.
11.Cut out all deep-fried foods and high sugar products like soft drinks, ice-cream, candy and cookies from your diet.
12.Never skip a meal, even if you are on diet. Eat a fresh fruit or have vegetable juice instead.
13.Use salt in moderation
14.Wash vegetables thoroughly in clean water before chopping.
15.Retain peels of potato, cucumber, carrot and tomato while cooking.
16.Don’t rush through your meals. Set aside enough time to appreciate, enjoy and digest your food.
17.Make every meal an enjoyable experience. Set dishes out attractively and chew slowly to appreciate the full flavor of the foods you eat.
18.Choose to be radiantly healthy. Keep yourself informed about the nutritive value of every food you buy.
19.Watch out for eating habits paired with emotional states, like reaching for a chocolate when you are depressed.
20.Eat popcorn (rather than chips) while watching a movie.
21.Sit at the table at meal times. Don’t read the paper or review bills while eating.
22.Get a good night sleep, every night.
23.Take a brisk, 20 minute invigorating walk each morning.
24.Do not use elevators when you can climb the stairs.
25.Learn to relax. Spend 20 minutes consciously relaxing each muscle of your body.
26.Spend 20 minutes a day in silent meditation, prayer or contemplation.
27.Learn the healing power of laughter. Watch a crazy movie, recall a joke or read a funny book and laugh out loud.
28.Balance your lifestyle. Devote equal time each week to work and fun.
29.Eat just to the point of the fullness. Don’t stuff yourself!
30.Restrict alcohol consumption and stop smoking.

Organic Foods

Most of the people do not have clear cut idea regarding the organic foods. Organic foods are those foods that are produced, processed and packaged without using chemicals. Organic foods are free of pesticides. They doesn’t have any synthetic additives. They are natural foods have grown with more conscious for health of soil, the plants and people who consume them. They have significantly higher levels of nutrients and supply to the body when we eat . Organic foods retains the nutrients for longer periods of time. The problem with today’s diet they are filled with refined and junk foods which contain more amount of empty calories and harmful chemicals. And so your body nutritional requirements are not met and it ends up with obesity and diseases. The quality of health and quantity of life can be improved by organic foods.


Health Benefits of organic foods:


>Organic foods are more nutritious as they supply high level of nutrients required by the body. They are richer in vitamins, minerals and essential fatty acids.


>Organic foods contain more antioxidants: Fruits and vegetables grown organically show higher levels of cancer-fighting antioxidants. These fresh Fruits and vegetables are more juicy and full- flavored. They also taste better than non - organic foods.


>Organic foods ensures environment safety as these foods doesn’t contain any harmful chemicals in farming , there is minimal soil, air and water pollution.


>Organic foods are free of additives, flavourings and preservatives used in processing.


>Eating organic foods reduces the amount of toxic substances that you are exposing to your body. It reduces your susceptibility to cancer, Parkinson’s ,allergies etc.


>Organic meat, eggs, dairy products are produced from animals that are fed organic feed. Livestock and poultry are given all organic feeds. No antibiotics, feed grown with pesticides and hormones given to animals.


>Organic foods do not contain genetically modified organisms.


>Children are more susceptible to the harmful effects of chemicals, and prone to various diseases as their immune system is not at developed .Eating organic foods provides health benefits to children.


IMPORTANT ORGANIC FOODS TO EAT AND THEIR MAIN NUTRIENTS ARE PRESERVED:
As we know we are what we eat. Eating safe foods, free from pesticides keeps us healthy. Here are some of the foods which we may have to choose organic -


1.Milk: In today’s some of the commercial brands available are loaded with growth hormones and antibiotics. Make sure milk and other dairy products is from organically fed cows.
2.Apples: still pesticides are used are on apples .Eat only organic apples. The main nutrient of apple is vitamin c.
3.Straw berries: The main nutrient vitamin C.
4.Spinach: The main nutrient iron, vitamins A and C.
5.Peaches: The main nutrient A and C.
6.Cherries: The main nutrient Vitamin C.
7.Pears: Main nutrients are Vitamin A, Potassium
8.Green Beans: Carotenoids ,potassium


Above mentioned are only some the examples that we should eat organic foods. As organic foods are free from pesticides the main nutrients like Vitamin A, C, Iron, Potassium, Carotenoids etc. are not destroyed.

Amazing facts on dream

One third of every person’s life is spent in sleep. Dreaming is a mysterious feeling that we experience while sleeping.  During the Roman era, people considered dream to be messages from gods and so they attempt to interpret them. Many artists have got a lot of beautiful ideas from such dreams. But there are lots of facts about dreams that we are unaware of.  Here are few amazing facts regarding dreams.


90% of dream is forgotten:  By the time we wake up most of us tend to forget about 50% of our dream and slowly the whole dream is forgotten with only a wage remembrance. 


Blind people’s dream: For a person born blind, dreams about senses like touch, smell and emotions. People who have lost their eyesight after their birth are able to see images.


Do all living being dream? : All mammal including animals are known to have process that are involved with dream. It is found that women are able to remember more details of their dreams than men.


We dream what we know: We usually see many imaginary strangers in our dreams, but it is not true. We dream of real faces that we would have come across in our life time, we do not remember.


Not every dream is colorful: In 12% of people dream are in black and white.  While for majority of people dreams are colorful.


Recurring dreams: Though most of the dreams are dreamt only once, few people experience recurring dreams.


Number of sequences: On an average, we have about 4 to 8 dreams in a single night. We dream for about 2 hours every night.


Some interesting facts:
 • When you snore, you do not dream.
 • Babies up to 3 to 4 years do not dream about themselves.  An 8 years old baby experience more nightmares when compared to adults.
 • The word “dream” derived from dreme meaning joy and music.

Honey - Sweet treat in a natural way

Honey is a natural sweetener used as a substitute for sugar. The basic elements of honey are sugars like fructose and glucose, minerals like magnesium, potassium, calcium, chlorides, sulphur, iron and phosphates and also include vitamins like vitamin B1, B2, B6, B5, B3 and vitamin C. Honey is found to have amino acids, traces of copper, zinc, iodine and few hormones.
Health benefits of honey are as follows:


• Honey has high nutritive value and is an instant energy booster.


• Its antioxidant properties help to build the immune system.


• Honey acts as a natural antiseptic because of its anti bacterial and anti fungal properties. It fastens the healing of wounds, skin allergies and burns.


• It is a remedy for many ailments like yeast infections, athlete foot and prevents infections.


• The antimicrobial properties of honey help in the treatment of sore throat and cough.


• Consumption of honey at night was found to release stress and promote restful sleep.


• Honey, when taken in empty stomach at mornings regularly, help to reduce weight.


• Honey helps to maintain the skin soft, fresh, well nourished and delays ageing.


• Honey is found to be a good treatment for infertility. It is found to strengthen sperms in males and uterus in females.
• Honey helps in digestion with the aid of enzymes present in it. It also relives stomach upset, gas problems and stomach pain.

Healthy Cooking Techniques Cooking Techniques

BARBECUE:  To roast slowly, usually basting with highly seasoned sauce. It can be done on a stationary or rotating skewer.

BASTE: To moisten meat or other foods while cooking by covering surface with melted fat and fruit juice or sauce.

BATTER: A mixture of flour and water thick enough to stir and thin enough to drop from a spoon.

BEAT: To make a mixture smooth by introducing air with a brisk regular motion.

BRAISE: To cook slowly in a covered pan, with a small amount of liquid. can be used for meat or vegetables.

BLEND: To mix thoroughly two or more ingredients.

BLANCH: To partially cook vegetables in a boiling water. This may serve to soften the skins of vegetables of easier removal, or to prepare vegetables for canning or preserving.

BOQUET GARNING: A French cooking method of trying whole herbs into a piece of cheese cloth, securing it with cotton string and using it flavor soups, sauces and other dishes.

CANDIED: A process of cooking in a syrup or in sugar .Sometimes the syrup is kept moist and sometimes is dried and crystallized.

CHOP: To cut to small even pieces with a knife.

CASSEROLE:  A vessel usually with a cover in which food can be baked and served.

CHUTNEY: A curry accompaniment which may be raw or cooked made of fruit, vegetable or nuts.

CARAMELIZE: To cook until the sugar in the food has browned, but it is not burnt. This process brings out sweetness and color in the food.

CREAM: A method used in baking, in which sugar and butter are combined in small amounts, mixing thoroughly between additions. This method incorporates air into sugar/butter mixture and makes for a tender baked product.

COAGULATION: To change from a fluid to a thickened jelly, clot or curd.

CUT IN: To distribute solid fat or cheese into dry ingredients by use of pastry blender.

DOUGH: A mixture of flour and liquid thick enough to knead or roll but too stiff to stir or pour.

DASH: Less than 1/8 teaspoon of an ingredient.

DOUBLE BOILER: A set of two saucepans so made that one pan can be inserted in the other to allow space between pans.

DREDGE: To coat meat or vegetables in a dry mixture such as flour or breadcrumbs, prior to cooking.

DEGLAZE: To pour water or wine into a hot pan where meat has been cooked. The process loosens the browned crumbs in the pan, and may provide a base for gravy or sauce.

FLAMBE: To ignite warmed spirits in a pan of food, often a dessert, for effect, and to caramelize the dish.

FOLD: To gently incorporate the ingredients together, usually with a scraper or spoon. Often used to blend whipped cream with other ingredients.

GRIND: To reduce to particles by cutting or crushing.

GRILL: To cook by direct heat.

GLACE: To coat with a thin sugar syrup cooked to the crack stage.

HOMOGENIZE: To break into regular sized small particles.

HYDROGENATION: A process in which hydrogen is combined with an unsaturated compound to form a solid.

ICING: Coating of finely ground sugar and water or white of egg for cakes.

JULIENNE: Food cut in long thin strips.

LUKEWARM: To heat to 95 F or when sprinkled on palm side of the wrist , will not feel warm.

MALT: Sprouts of moist grains which have been heated, dried and ground into a flour.

MARINATE: To make food stand in a liquid like vinegar or curd before further processing.

MINCE: To cut or chop into very small pieces.

MIX: To combine ingredients in any way that effects a distribution.

MONOSODIUM GLUTAMATE: A chemical added to food enhance flavor.

PARCH: To brown by means of dry heat.

PARE: Cut off outside covering.

PARBOIL: To boil until partially cooked.

POACH: To cook in hot liquid in a way that the shape of food is retained.

PICKLE: Fruit or vegetable which is preserved in vinegar, lime or oil with salt and spices.

PRESSURE COOKER: An airtight container for cooking food under steam pressure at a high temperature.

SAUCE PAN: A covered cooking utensil with one handle.

SAUTE: To brown or cook in a small amount of fat.

SCALD: To dip food in boiling water.

SCALLOP: To bake food with a sauce pan.

SEAR: TO brown meat all over to create a crust, to be finished with another cooking method.

SOLUTION: Uniform liquid blend containing a solid and a liquid.

STIR: To mix food materials with a circular motion.

STEEP: To allow a substance to stand in liquid.

SKEWER: To string on wooden or metal rods for cooking.

SEASONING: To add spices or herbs to food to provide flavor and make it more palatable.

SHERBET: A frozen dessert composed of fruit juice or pulp, sugar and water or milk .Egg white or gelatin may be added to improve the consistency.

STERILIZE: To destroy the microorganisms by use of high temperature with steam or boiling liquid.

SPECIFIC GRAVITY: The weight of a volume of substance in relation gravity to the weight of an equal volume of water.

SWEAT: To slow cook vegetable in a covered pan until they are soft, but still hold their shape. This is often done with Garlic or onions.

TOAST: To brown by means of dry heat.

TEMPER: To gently heat a food, often before adding it to a hotter substance. One example is adding a teaspoon or so of hot sauce to beaten eggs. The mixture is blended and then added to the sauce. This keeps the eggs from curdling. The method is also used in candy making chocolate.

ROLLING BOIL: When a liquid is boiling and cannot be stirred down to below boiling point.

ROUX: A mix of flour and oil together until the flour is browned. Used a s abase for cajun dishses such as gumbo.

WARM: To raise temperature to 105- 115 F

WHEY: The liquid residue of milk after removal of the casein and most of the fats.

WHIP: To beat rapidly to incorporate air and produce expansion

Soyprotein and health benefits

Soy protein is generally regarded as the storage protein held in discrete particles called protein bodies, which are estimated to contain at least 60–70% of the total soybean protein. The Soybean is a legume that contains no cholesterol and low in saturated fat. Soybeans contain all essential amino acids. Soybeans are good source of fiber, iron, calcium, zinc and Vitamin B. Soybeans also contain biologically active or metabolic proteins such as enzymes, trypsin inhibitors, hemagglutinins, and cysteine proteases very similar to papain. Due to its functional properties like emulsification and texturizing it has been used as an ingredient in a variety of foods such as salad dressings, vegetarian foods and soups.

Soybeans are processed into three kinds of modern protein-rich products: soy isolate, soy concentrate, and soy flour.

Soy Isolates:

Soy protein isolate is a highly refined or purified form of soy protein with a minimum protein content of 90% on a moisture-free basis. It is made from defatted soy flour which has had most of the non-protein components, fats and carbohydrates removed. Because of this, it has a neutral flavor and will cause less flatulence due to bacterial fermentation.

Soy isolates are mainly used to improve the texture of meat products, but are also used to increase protein content, enhance moisture retention, and as an emulsifier. Flavor is affected, but whether it is an enhancement is subjective.

Soy Concentrates:

Soy protein concentrate is about 70% soy protein and is basically defatted soy flour without the water soluble carbohydrates. It is made by removing part of the carbohydrates (soluble sugars) from dehulled and defatted soybeans.

Soy protein concentrate retains most of the fiber of the original soybean. It is widely used as functional or nutritional ingredient in a wide variety of food products, mainly in baked foods, breakfast cereals, and in some meat products. Soy protein concentrate is used in meat and poultry products to increase water and fat retention and to improve nutritional values (more protein, less fat).

Soy Flours:

Soy flour is made by grinding soybeans into a fine powder. It comes in three forms: natural or full-fat (contains natural oils); defatted (oils removed) with 50% protein content and with either high water solubility or low water solubility; and lecithinated (lecithin added). As soy flour is gluten-free, yeast-raised breads made with soy flour are dense in texture.

The Soy Protein health benefits:

>According to studies, Soy protein reduces the cholesterol and help to reduce the risk of stroke and cardiovascular disease.

>Daily intake of Soy protein may show positive results in people with high blood pressure.

>Research studies suggest that consuming soy protein may protect against osteoporosis.

>Soy protein helps in controlling hyperglycemia and reduced body weight, hyperlipidemia, and hyperinsulinemia. Thus its helps in the control of obesity and blood sugar to both nondiabetic and diabetic persons.

>Genistein, one of the phytochemicals found in soy, can reduce the risk of cancer, including breast cancer and prostate cancer.

>It boosts the immune system of the body.

>Soy protein contains calcium, along with magnesium and boron, all of these are essential in keeping bones strong and healthy. Also helps in preventing loss of bone mass which is a serious issue for woman in menopause and perimenopause.

>Soy proteins reduce the development of skin discolorations, wrinkles, & lines as soy protein is rich of protein and antioxidants.

Food and Stress

Food that reduces stress has got important role in stress management. A high fiber rich food acts as natural tranquillizers. Vitamins and minerals are helpful in relieving stress. Vitamins namely, Vitamin B complex, C and E. Minerals like selenium, zinc and magnesium.

Food essential for relieving stress:

• Fresh fruits, vegetables, soups, skim milk, fish, and yogurt. 

• Fruits and vegetables provide vitamins and minerals. They also provide fiber which helps in relieving stress. For example constipation which is a long term stresses. Yogurt contains minerals as calcium which helps in stress relieving. For example peptic ulcer. Whole wheat flour and yeasts provide B complex vitamins including pantothenic acid which is often described as anti stress vitamin. Sprouted grams and citrus fruits are rich source of vitamin C which acts as antioxidant and helps in relieving stress. Dark chocolate relives stress.

• Nutrient-dense nuts such as almonds are amazing stress fighters thanks to high levels of magnesium, zinc, vitamins B and E, plus healthy oils.

• Animal foods; although some can help relieve stress, don't go overboard, as high amounts of protein increase levels of stress-causing dopamine and nor epinephrine in the brain.

• Most types of fish are replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the "happy" brain chemical serotonin; a vitamin B12 deficiency can even lead to depression.

• Almonds are rich with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.

• Bananas are packed with vitamin B, a nutrient that keeps blood pressure and stress hormones in check during high-tension situations.

• Avocado lowers blood pressure thanks to high contents of potassium and healthy fat (monounsaturated).

• Milk also contains antioxidants that help destroy free radicals associated with stress.

• Blueberries are also a good source of fiber, which can help relieve the cramps and constipation that can occur in times of stress

Foods to avoid in stress:

Food items like Tea, coffee, cocoa, junk foods, egg yolks, butter, cheese, meat, coconut oil, cashews, beverages like soda, chocolate, sugar, alcohol etc. which aggravate the signs and symptoms are to be avoided.

Sports Nutrition

Eating a balanced diet is key to sports nutrition. Sports nutrition is different from normal nutrition because the athlete requires more amounts of macro and micro nutrients in order to perform well. Fluids are also important as athletes lose a lot of fluids, and dehydration is common. Because of their heavy training and strenuous activities the right nutrition should be provided.

Energy: Energy requirements vary with weight, height, age, sex and metabolic rate with the type, intensity, frequency and duration of training and performance. Persons who exercise 30 to 40 minutes per day, three times a week and the nutritional needs they can meet are 25 to 35 kcals/day. An athlete weighing 50 kg doing intense training of 2 to 3hours per day five to six times a week spends 600 to 1200 kcals energy a day. Thus the energy requirements are increased to 50 to 80 kcal/day. For heavier athletes calories needs can be increased to 100 to 150kcals/day.

Carbohydrates: The amount of carbohydrates required by the athletes depends on the total daily energy expenditure, type of training and sports, environment etc. Carbohydrate intake ranges from 5 to 7g/kg /day. Increased needs can demand to 7 to 10g/kg/day. Commercial sports drinks providing easily digested high carbohydrate fluids are popular with athletes. Foods high in fat, fiber and lactose should be avoided as they may cause gastrointestinal distress. Appropriate pregame meals are bagel with jam or jelly, dry cereal, baked potato, spaghetti, fruit smoothie prepared with a protein powder.

          

Protein:  The average adult requires 0.8 to 1gm/kg/day of protein. Athletes need protein to rebuild muscle and for tissue repair. Protein intake also allows for proper utilization of carbohydrates for energy. Strength training athletes actually require high amounts of carbohydrates than fats or proteins. As proteins cannot be oxidized rapidly enough to meet the demands of high intensity exercises. Strength training athletes need 1.4 to 1.8 g/kg/day. Endurance athletes need 1.2 to 1.4 g/kg/day. The main sources of proteins are meat, eggs, milk, soy, beans.

Fat: Fat also provides energy; 1 gm of fat provides 9 kcals. This is almost double to energy provided by carbohydrates and proteins. Apart from providing calories it also supplies essential fatty acids that are necessary for skin, hormones and transport of fat soluble vitamins. Fat is a valuable metabolic fuel for muscle activity. Athletes should consume 20 to 30% of their calories from fat.

Vitamins: Vitamins and minerals in exercise have an important role. Deficiencies of vitamins are supplemented in the diet. If athlete meets requirements for increased energy, the vitamin and mineral requirements also be met. In exercise metabolism is increased and this increased needs demand for B vitamins. B vitamins should be supplemented for some athletes such as rowers, wrestlers who consume low calorie diets. If a athlete is a vegetarian then deficiency of vitamin B12 may occur so it should be supplemented. Folic acid should also be supplied through diet , and eat foods rich in folic acid such as fortified foods, whole grains , fruits and vegetables. Vitamin C and E acts as antioxidants and have protective effect against exercise induced oxidative injury and the acute immune response changes the exercise produces.

Minerals: Iron has one of the most critical implications for sports performance. Iron deficiency anemia limits aerobic endurance and the capacity for work. The factors which affects the low iron levels are poor diet, calorie restricted diet, a female athlete with heavy menstrual losses. All athletes should be screened on regular basis of their hemoglobin levels. Heavy training also causes decrease in serum ferritin and hemoglobin specially in conditioning phase known as sports anemia. Especially for female athletes osteoporosis is common this is due to calcium deficiency. Diet should be modified and should include calcium rich foods. Also vitamin D should be in proper. Calcium foods such as calcium fortified milk, soy milk tofu, ragi are all good sources.

Fluids: Fluid balance should be maintained properly. Because exercise produces heat regular fluid intake is essential for maintaining a body temperature that maximizes. Approximately 20% of water comes from water found in foods. Remaining 80% comes from plain water, juice, milk, tea, soup etc.  Fluid intake should be adequate. Drinking after, before and during any kind of sports activity is to prevent overheating and dehydration. There are many sports drinks available to keep healthy and active.

Supplements: Amino acids and immune boosters like glutamine can be provided. Supplements such as high energy drinks, Nutrition bars, high protein powder diets and immune booster powders can be given. Muscle consists of 60% of pool as glutamine and to build muscle athletes need glutamine and it also acts as immune booster.

Importance of healthy breakfast

A healthy breakfast is necessary every day. Breakfast is a right way to start the day’s nutrition in right way. Eating regular and healthy breakfast maintains a healthy weight and improves overall health. But most of the people think that if they skip breakfast they can lose weight, but in fact it is not true. Breakfast means you are breaking the fast after a long night of sleep; eat breakfast like a king is what you should always remember. You should eat within an hour of getting up. If you skip your breakfast your body metabolism becomes slow. Higher energy levels are maintained if you eat breakfast. Glucose the sole source of energy for brain and the continuous supply of glucose is necessary to improve concentration and memory. If you skip the breakfast this may lead to poor memory and decreases the concentration, low blood sugar levels are maintained. While you skip your breakfast you may have high craving for the food you eat at lunch time and this may lead to weight gain. Instead of skipping its always better to eat in a smaller portion. It is good to include variety of foods in your breakfast. A healthy breakfast is that which contains variety of foods like cereals, fruits, milk and vegetables. It is always good to include complex carbohydrates or whole grains in your breakfast and this may give u satiety. Your healthy breakfast boosts your body metabolism. Many types of breakfast items are available according to the region. But a healthy breakfast is the meaning for what good foods we choose to maintain our health.

Cure for dark circles

1. Dip a cotton pad in cool water and keep it on eyes for 20 minutes.


2. Dip a cotton pad in cucumber juice and then keep it on the eyes for some time.


3. Keep a cool used tea bag on your eyes.


4. Wear sunglasses while going out in sun.


5. Almond oil is a best cure for discoloration. Massage eye with 1 drop of almond oil before going to sleep.


6. Apply dark circle removing cream that is rich in vitamin E and C. Apply a light coat.


7. If you need to go to a party and don’t want to show of your dark circles, use a concealor.


8. Keep crushed mint leaves for 20 mins in the under eye area.


9. Eat diet rich in Vitamin C and Iron. This will help reduce dark circles.


10. Apply a past of turmeric and pine apple juice in the dark circle area of the eye to get rid of the dark circles

Cricket Injuries

Introduction

Most common cricket injuries are Fractures, Sprain and Strain of the ligaments and muscles, Bruising etc.

Injury may happen due to blow on the face, hands, thigh etc from a ball with high speed. Teeth injuries, Jaw injuries occur when ball hits the face.

Adult cricketers may get injured to Upper limbs, Lower limbs and head. In children, face and head injuries are common.

Common cricket injuries

• Bowling injuries

 Bowling injuries may be 41.3% of overall cricket injuries.

 Back Injuries

      - They occur due to repeated stress to spine area during bowling action.

      - Bowling involves Repetitive twisting, Extension and Rotational movements of the body in a minimum period.

 Body soft tissues and footwear are prone to ground reaction forces due to force landing on legs while bowling.

 Hip Injuries

      Quadriceps and Hamstrings (thigh front and back area) muscle is affected.

 Knee Injuries

      Hyperextension, Lateral flexion and Thoracic-lumbar rotation with jerk force occur while landing during bowling action cause knee injuries.

 Ankle Joints Injuries/Pain

      Metatarsal bones, Fibula and Tibia bone fractures - Due to pressure on legs while landing during bowling

 Shoulder Injuries

      Rotator cuff injuries may occur while throwing the ball with speed and force during bowling.

• Fielding Injuries

Fielding injuries may be 28.6% of overall cricket injuries.

Out Fielding injuries

     Shoulder injury (While throwing the ball accurately with certain speed)

     Elbow pain/injury (Due to throwing ball)

     Hand injuries (Common as they catch the fast balls)

     Minor avulsion/Breaking fractures of peripheral joints and bones.

     Middle phalanx dislocation

     Mallet fracture (Dorsal base of the distal phalanx of hand/foot get fractured and cause flexion/dropping of the part)

     Ligament fractures of hands

     Thumb injuries

Close- Fielding injuries

     Eye injuries, Face injuries and soft tissue injuries occur

     In close fielding injury, occurs to all parts of the body because fielders stop fast travelling balls and rapidly return them to the wicket.

• Head, Neck and Facial injuries

    Sometimes the fielders occasionally collide with each other/boundaries/fence causing head, neck and facial injuries.

• Batting Injuries

  Batting injuries comprise of 17.1% of the total cricket injuries.

  Batting injuries are mainly  

      Overuse injuries

      Running injuries

      Injuries due to collision of ball to the player

      Cracked rib injuries

      Eye injuries

      Knee injuries

      Leg injuries

      Hand and soft tissue injuries

      Shoulder injuries

• Other Common Injuries

All the bowling, Batting and Fielding include running long distances throughout the play. These may lead to

      Overuse injuries of legs

      Stress fractures of legs

      Shin injuries/pain (Injury to leg bone)

      Patellar tendinitis

      Muscle tears etc.

Physical Therapy Treatment

• Physical therapist helps in Restoring of normal activities, Strength and Movement following injury, trauma or surgery.

• They teach specific techniques of Exercises, Stretches, Movements to reduce the problem and improve Range of motion, Strength and Flexibility.

• Physical therapist knows about the surgical procedures and treatment goals and program in a way to improve to improve your well-being.

• Shoulder Injury

Pain management

     Rest to the injured limb

     Ice therapy

     Compression bandage

     Elevation of the injured part if needed

     Medicines like pain killers

     Modalities like heat, straps, and supports.

Passive movements - To prevent stiffness early mobilization

Active movements - To improve strength resistive exercises are done.

Muscle Strengthening Exercises

Free-weight training Exercises

Stretching exercises

• Finger Injuries

Pain Management

     Rest to the injured limb

     Ice therapy

     Buddy strapping is done (The near-by finger is also strapped for support)

     Elevation of the injured part if needed

     Medicines like pain killers

     Modalities like heat, straps, and supports.

Passive movements - To prevent stiffness early mobilization

Active movements - To improve strength resistive exercises are done.

Muscle Strengthening Exercises

Isometric Exercises of fingers

Stretching exercises

• Cracked Rib Injuries

• Knee Injuries

• Start sporting activities only after getting 100% recovery.

• Psychological counseling is to be done to avoid depression, anxiety and negative attitudes which may develop during injury.

• Orthopedic and surgical treatments are to be undertaken at appropriate situations.

• Recovery phase includes aims to regain normal active and passive movements, Scapular control, and upper limb strength.

• Functional phase promotes increased power, strength in UL with increase in neuromuscular control and introduction of sports specific activity before return to active play.

• While batting players wear knee pads, shin pads, box over scrotal area, helmet to face. In spite of these also sometimes injuries may occur.

Prevention

Injury prevention methods are similar to all most all the sports but slight variations regarding protective equipments and conditioning exercises should be taken care of.

• Warm-up Program

  - It should consist of 5 min Cardio/Pulse raising exercises like Jogging, Cycling, and Skipping etc.

  - Stretching exercises (Static and Dynamic). They include Running, Marching with high knees etc.

  - Specific sports exercises.

  - Benefits

       Increasing temperature of muscles.

       Increases blood circulation and oxygen to muscles.

       Increase the speed of nerve impulses making the muscle action faster.

       Increase the range of motions of the joints.

       Improves the performance of the joint action.

• Stretching Exercises

    All muscles and joints stretching to be done. This helps in preventing injuries.

• Cool-down Program

It consists of gentle jogging followed by light stretching.

Benefits

     - Gradually lower your heart rate

     - Restoration of blood and oxygen to muscles as they were before exercise program

     - Removes toxic and waste products

     - Reduces muscle soreness present after activity.

• First Aid Kit

  - Adhesive bandages, Adhesive tape, Ace bandages

  - Ice packs

  - Pain killers

  - Sterile gauze pads,

  - First aid cream/Disinfections cream/Analgesic cream

  - Scissors

  - Cloth swatches for making slings in case of emergency

• Sports Massage

  - Regular sports massage help in flushing of toxic and waste products.

  - Relaxes the muscle stress.

  - Releases tight lumps and bumps in the muscles.

• Dress Appropriately

  - Proper fitted equipments should be worn.

  - Good batting helmets with face guard

  - Batting gloves

  - Forearm guards

  - Wicket keeping gloves

  - Leg guards

  - Scrotal pads

  - Footwear should be appropriate depending on the need of the player. Fast bowlers, especially with flat feet/high arches should seek professional advice about their shoes design and orthotics.

• Correct techniques of bowling, batting and fielding are to be practiced.

• Good fitness training and trainer are also necessary.

• During practice also wear good and protective equipments.