LEG CRAMPS- GET RID OF IT !

WHY LEG CRAMPS HAPPEN?

Leg cramps may happen for several reasons: lack of fluids, injury, muscle strain, or staying in the same position for a long period of time. Blood circulation problems or pressure on the nerves in the spine can also cause cramp-like pains in your legs. Other common causes include:

• Pregnancy
• Diabetes
• Decreased potassium level
• Neuromuscular disorders, such as Parkinson’s disease
• Certain medications
• Alcohol and excess caffeine use
• Several vitamin deficiencies may directly or indirectly lead to muscle cramps including thiamine, pantothenic acid, and vitamin B6.

Cramping can occur while engaging in intense physical activity. The key to the prevention of acute EAMC (Exercise-associated muscle cramping) is to protect the muscle from developing premature fatigue by being well conditioned for their activity. Perform their activity at a lower intensity and a shorter duration if they are not well conditioned and regularly stretch the muscle groups that are prone to cramping. EAMC is more common in hot and humid environmental conditions.

TREATMENT

• Walking on it
• Massaging it
• Straightening your leg and flexing your foot toward your knee until you feel the calf muscles stretch
• Applying a cold pack
• Taking a hot bath

Controlling your diet to include these vital nutrients may help stave off a big pain.

• Fluids: Water contains vital minerals called electrolytes that help facilitate proper muscle contraction.
• 
  
• Potassium: Many produce items like fruits and vegetables are loaded with potassium. Many blood pressure meds waste potassium and can contribute to muscle cramps. Check with your doc or pharmacist to see if you need to take a potassium supplement.
• 
  
• Calcium: Calcium plays an essential role in muscle contractions, so you should include some milk, yogurt, or another calcium-rich food in your diet every day !
• 
  
• Magnesium: Make sure to get your muscle-relaxing foods like oatmeal, almonds, halibut, bran muffins, pumpkin seeds, barley, buckwheat flour, low-fat vanilla yogurt, trail mix, garbanzo beans, lima beans, soybeans, and spinach!
• 
  
• Sodium: If there is salt on your skin after the sweat dries, then you’re a salty sweater, and you may need to eat salty foods before exercise. The salt helps retain fluids and delay dehydration.
• 
  
• Carbohydrate: This is more of a concern for endurance athletes as inadequate carbohydrate consumption can deplete glycogen stores in the muscles and cause cramping.
• 
  
• Vitamin E: If poor circulation causes muscle cramps, Vitamin E might be a good choice for its blood-thinning and vasodilating properties. Nuts like almonds and vegetable oils are great sources of vitamin E.

24 Ways to Lose Weight Without Dieting

Time Your Meals
Set a timer for 20 minutes and reinvent yourself as a slow eater. This is one of the top habits for slimming down without a complicated diet plan. Savor each bite and make it last until the bell chimes. Paced meals offer great pleasure from smaller portions and trigger the body's fullness hormones. Wolfing your food down in a hurry blocks those signals and causes overeating.

Sleep More, Weigh Less
Sleeping an extra hour a night could help a person drop 14 pounds in a year, according to a researcher who ran the numbers for a 2,500 calorie per day intake. His scenario shows that when sleep replaces idle activities -- and the usual mindless snacking -- you can effortlessly cut calories by 6%. Results would vary for each person, but sleep may help in another way, too. There's evidence that getting too little sleep revs up your appetite, making you uncommonly hungry.

Serve More, Eat More Veggies
Serve three vegetables with dinner tonight, instead of just one, and you'll eat more without really trying. Greater variety tricks people into eating more food -- and eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories. Cook them without added fat. And season with lemon juice and herbs rather than drowning their goodness in high-fat sauces or dressings.

Have Soup , Weight Comes Off
Add a broth-based soup to your day and you'll fill up on fewer calories. Think minestrone, tortilla soup, or Chinese won-ton. Soup's especially handy at the beginning of a meal because it slows your eating and curbs your appetite. Start with a low-sodium broth or canned soup, add fresh or frozen vegetables and simmer. Beware of creamy soups, which can be high in fat and calories.

Whole Grains are Healthy
Whole grains such as brown rice, barley, oats, buckwheat, and whole wheat also belong in your stealthy weight loss strategy. They help fill you up with fewer calories and may improve your cholesterol profile, too. Whole grains are now in many products including waffles, pizza crust, English muffins, pasta, and soft "white" whole-wheat bread.

Eyeball Your Skinny Clothes
Hang an old favorite dress, skirt, or a smokin' pair of jeans where you'll see them every day. This keeps your eyes on the prize. Choose an item that's just a little too snug, so you reach this reward in a relatively short time. Then pull out last year's cocktail dress for your next small, attainable goal.

Bacon not good for health.
Pass on those two strips of bacon at breakfast or in your sandwich at lunch time. This simple move saves about 100 calories, which can add up to a 10 pound weight loss over a year. Other sandwich fixings can replace the flavor with fewer calories. Think about tomato slices, banana peppers, roasted red bell peppers, grainy mustard, or a light spread of herbed goat cheese.

Build a Better Slice of Pizza
Choose vegetable toppings for pizza instead of meat and you may be able to shave 100 calories from your meal. Other skinny pizza tricks: Go light on the cheese or use reduced-fat cheese and choose a thin, bread-like crust made with just a touch of olive oil.

Sip Smart: Cut Back on Sugar
Replace one sugary drink like regular soda with water or a zero-calorie seltzer and you'll avoid about 10 teaspoons of sugar. Add lemon, mint or frozen strawberries for flavor and fun.
The liquid sugar in soda appears to bypass the body's normal fullness cues. One study compared an extra 450 calories per day from jelly beans vs. soda. The candy eaters unconsciously ate fewer calories overall, but not so the soda drinkers. They gained 2.5 pounds in four weeks.

Use a Tall, Thin Glass
Use a tall, skinny glass instead of a short, wide tumbler to cut liquid calories -- and your weight -- without dieting. You'll drink 25%-30% less juice, soda, wine, or any other beverage.
 this works as visual cues can trick us into consuming more or less. The tests  found all kinds of people poured more into a short, wide glass -- even experienced bartenders.

Limit Alcohol
When an occasion includes alcohol, follow the first drink with a nonalcoholic, low-calorie beverage like sparkling water instead of moving directly to another cocktail, beer, or glass of wine. Alcohol has more calories per gram (7) than carbohydrates (4) or protein (4). It can also loosen your resolve, leading you to mindlessly inhale chips, nuts, and other foods you'd normally limit.

Green Tea
Drinking green tea may also be a good weight loss strategy. Some studies suggest that it can rev up the body's calorie-burning engine temporarily, possibly through the action of phytochemicals called catechins. At the very least, you'll get a refreshing drink without tons of calories.

Slip Into a Yoga State of Mind
Women who do yoga tend to weigh less than others. The yoga regulars reported a more "mindful" approach to eating. For example, they tend to notice the large portions in restaurants but eat only enough to feel full. Researchers think the calm self-awareness developed through yoga may help people resist overeating.

Eat at Home
Eat home-cooked meals at least five days a week. A Consumer Reports survey found this was a top habit of "successful losers." Sound daunting? Cooking may be easier than you think. Shortcut foods can make for quick meals, such as pre-chopped lean beef for fajitas, washed lettuce, pre-cut veggies, canned beans, cooked chicken strips, or grilled deli salmon.

Catch the 'Eating Pause'
Most people have a natural "eating pause," when they drop the fork for a couple of minutes. Watch for this moment and don't take another bite. Clear your plate and enjoy the conversation. This is the quiet signal that you're full, but not stuffed. Most people miss it.

Chew Strong Mint Gum
Chew sugarless gum with a strong flavor when you're at risk for a snack attack. Making dinner after work, socializing at a party, watching TV, or surfing the Internet are a few dangerous scenarios for mindless snacking. Gum with a big flavor punch overpowers other foods so they don't taste good

Shrink Your Dishes
Choose a 10-inch lunch plate instead of a 12-inch dinner plate to automatically eat less. Cornell's Brian Wansink, PhD, found in test after test that people serve more and eat more food with larger dishes. Shrink your plate or bowl to cut out 100-200 calories a day -- and 10-20 pounds in a year. In Wansink's tests, no one felt hungry or even noticed when tricks of the eye shaved 200 calories off their daily intake.

Get Food Portions Right
The top habit of slim people is to stick with modest food portions at every meal, five days a week or more. "Always slim" people do it and successful losers do it, too, according to a Consumer Reports survey. After measuring portions a few times, it can become automatic. Make it easier with small "snack" packs and by keeping serving dishes off the table at meal time.

Try the 80-20 Rule

Eat Out Your Way
Restaurant meals are notoriously fattening, so consider these special orders that keep portions under control:
Split an entrée with a friend.
Order an appetizer as a meal.
Choose the child's plate.
Get half the meal in a doggie bag before it's brought to the table.
Complement a smaller entrée with extra salad for the right balance: half the plate filled with veggies.

Go Meatless More Often
Eating vegetarian meals more often is a slimming habit. Vegetarians tend to weigh less than meat eaters. While there are several reasons for this, legumes may play an important role. Bean burgers, lentil soup, and other tasty legume-based foods are simply packed with fiber. Most Americans get only half of this important nutrient, which fills you up with fewer calories.

Burn 100 Calories More
Lose 10 pounds in a year without dieting by burning an extra 100 calories every day. Try one of these activities:
Walk 1 mile, about 20 minutes.
Pull weeds or plant flowers for 20 minutes.
Mow the lawn for 20 minutes.
Clean house for 30 minutes.
Jog for 10 minutes.

Celebrate
When you've kicked the soda habit or simply made it through the day without overeating, pat yourself on the back. You've moved closer to a slimming lifestyle that helps people lose weight without crazy or complicated diet plans. Phone a friend, get a pedicure, buy new clothes -- or on occasion, indulge in a small slice of cheesecake.

Peripheral Neuropathy- How exercise can help avoid/ reduce pain

Prevent Diabetes Nerve Damage

Staying dedicated to exercise may help control nerve pain or peripheral neuropathy. According to one study, people who took a brisk one-hour walk on a treadmill four times a week slowed how quickly their nerve damage worsened. The key is making exercise a regular part of your life with diabetes. But first, speak with your doctor to see which exercise is right for you.

Low-Impact Exercise

Swimming or water aerobics can be gentle forms of exercise. Water supports your body, putting less pressure on feet affected by nerve pain. Yoga and tai chi may also be good choices. Their movements may help with balance and relaxation.

Overcome Fear, Start Slow

Starting exercise can be challenging. Make it easier by starting slowly. Try five minutes of extra movement a day and add a little more time each day. 

If you have nerve damage and are concerned about falls, start with some moves to build your balance.

Working on Balance

Build your balance by practicing rising out of a chair. Do it three times in a row. At first you can use your arms to help and steady you. Work towards doing it unassisted. This is one of several moves to try to improve your balance.

Balance on One Leg

Slowly raise one foot off the ground so that you are standing on one leg. Try holding for 30 seconds, then switch. As you get better, try and balance for a little longer. You can practice this move most anywhere -- at the sink in the morning, in line at the grocery store, or while talking on the phone. Your goal is to do this hands-free. In case you need to steady yourself, have a stable object nearby.

Walk a Tight Rope

No high wire needed for this move -- just follow the same motion. Practice walking heel to toe. Line one foot up directly in front of the other as you step forward. Leave some bend in your knees and spread out your arms to help you balance. For an extra challenge, reverse and try taking a few steps backwards.

Tippy Toe

Stand near a chair, railing, or other object for support. Slowly rise up onto the balls of both feet and hold. Do three times. Each time try and hold longer.

Balance moves can be done every day. With more confidence in your balance you can add other activities.

Get Checked Before You Start, 

Get your heart, eyes, and feet checked out by your doctor before starting a new form of exercise. After each workout look for injury to feet, and other areas prone to injury. When you have diabetes blisters, cracks, cuts, and scrapes should be treated with extra care to avoid infection.

Proper Footwear and Pack a Snack

Having a good fitting pair of athletic shoes is especially important for people with diabetes. They can help you avoid foot injury. When shopping, look for a roomy toe box to prevent unwanted rubbing and blisters.

On your way to exercising, pack a quick source of carbs in case your blood sugar drops. Hard candy and raisins may be good choices.

Blood Sugar and Exercise

Check blood glucose before and after exercise. It can help you learn exercise's effect on your blood sugar to help you manage it. The safe range for exercise is between 100 and 250 mg/dL.

If your average blood sugar is over 250 mg/dL and you have type 1 diabetes, you'll want to check for ketones in your urine. If it is moderate or high, delay exercise until it lowers.

Make Fitness Fun

By making exercising something you enjoy, you'll be more likely to keep it up. Did you like a certain activity as a teen or child? Try picking it back up again. Having fun can boost your fitness and your spirits. You don't need to work up a major sweat to gain benefits.

Make a Date

Make plans with a buddy to work out. A friend, neighbor, your partner, or even your pet are great options. You and your buddy can help each other stay committed to exercising. Making it social may provide extra motivation. And picking a workout buddy at your fitness level can also help you to feel comfortable. Other ways to work out with others include group classes at the gym or recreational teams.

Try Something New

Mix up your routine. Try a new sport or take a lesson to learn a new activity, such as golf, badminton, bowling, kayaking, or ballroom dancing. Or check out a new exercise DVD or video. The idea is to fight boredom and keep physical activity interesting.

HOW TO WARD OFF DEMENTIA !

Most of us start worrying about dementia after retirement - and that may be too little, too late. Experts say that if you really want to ward off dementia, you need to start taking care of your brain in your 30s and 40s - or even earlier.
  
More and more research is suggesting that lifestyle is very important to your brain's health. If you want to live a long, healthy life, then many of us need to start as early as we can.

TIPS TO WARD OFF DEMENTIA

1.  Join clubs or organizations that need volunteers. If you start volunteering now, you won't feel lost and unneeded after you retire.

2.  Develop a hobby or two.  Hobbies help you develop a robust brain because you're trying something new and complex.

3. Practice writing with your non-dominant hand several minutes everyday.  This will exercise the opposite side of your brain and fire up those neurons.

4. Take dance lessons. In a study of nearly 500 people, dancing was the only regular physical activity associated with a significant decrease in the incidence of dementia, including Alzheimer's disease.  The people who danced three or four times a week showed 76 percent less incidence of dementia than those who danced only once a week or not at all.

5. Need a hobby? Start Gardening.  Researchers in New Zealand found that, of 1,000 people, those who gardened regularly were less likely to suffer from dementia!  Not only does gardening reduce stress, but gardeners use their brains to plan gardens; they use visual and spatial reasoning to lay out a garden.

6  Walking daily can reduce the risk of dementia because cardiovascular health is important to maintain blood flow to the brain.  or...Buy a pedometer and walk 10,000 steps a day.

7 Read and write daily. Reading stimulates a wide variety of brain areas that process and store information.  Likewise, writing (not copying) stimulates many areas of the brain as well.

8. Start knitting. Using both hands works both sides of your brain.  And it's a stress reducer.

9. Learn a new language. Whether it's a foreign language or sign language,you are working your brain by making it go back and forth between one language and the other.  A researcher in England found that being bilingual seemed to delay symptoms of Alzheimer's disease for four years.  And some research suggests that the earlier a child learns sign language, the higher his IQ - and people with high IQs are less likely to have dementia. So start them early.

10. Play board games such as Scrabble and Monopoly.  Not only are you taxing your brain, you're socializing too.  Playing solo games, such as solitaire or online computer brain games can be helpful, but Nussbaum prefers games that encourage you to socialize too.

11. Take classes throughout your lifetime.  Learning produces structural and chemical changes in the brain, and education appears to help people live longer.  Brain researchers have found that people with advanced degrees live longer - and if they do have Alzheimer's, it often becomes apparent only in the very later stages of the disease.

12. Listen to classical music.  A growing volume of research suggests that music may hard wire the brain, building links between the two hemispheres. Any kind of music may work, but there's some research that shows positive effects for classical music, though researchers don't understand why.

13. Learn a musical instrument. It may be harder than it was when you were a kid, but you'll be developing a dormant part of your brain.

14. Travel. When you travel (whether it's to a distant vacation spot or on a different route across town), you're forcing your brain to navigate a new and complex environment.  A study of London taxi drivers found experienced drivers had larger brains because they have to store lots of information about locations and how to navigate there.

15.  Pray. Daily prayer appears to help your immune system.  And people who attend a formal worship service regularly live longer and report happier, healthier lives.

16 Learn to meditate.  It's important for your brain that you learn to shut out the stresses of everyday life.

17. Get enough sleep. Studies have shown a link between interrupted sleep and dementia.

18. Eat more foods containing Omega-3 fatty acids: Walnuts (which are higher in omega 3s than salmon) and flaxseed. Flaxseed oil and walnut oil are good sources too

19.  Eat more fruits and vegetables. Antioxidants in fruits and vegetables mop up some of the damage caused by free radicals, one of the leading killers of brain cells.

20. Eat at least one meal a day with family and friends.  You'll slow down, socialize, and research shows you'll eat healthier food than if you ate alone or on the go.

EXERCISE VERY IMPORTANT TO CANCER PATIENTS

Even though numerous studies have shown the powerful effect that exercise can have oncancer care and recovery, many patients are reluctant to exercise, and few discuss it with their oncologists, researchers say. 

In the study, which is part of a series of investigations looking at exercise habits among cancer patients, researchers found that patients who exercised regularly before their diagnosis were more likely to exercise than those who had not. 

Many patients considered daily activities, such as gardening, sufficient exercise. 

There was a real sense of 'What I do every day, that's my exercise'," said a  Dr. 

Most were not aware that inactivity can contribute to weakening of the body and greater vulnerability to problems, including symptoms of cancer.

In addition, researchers found that patients took exercise advice most seriously when it came directly from their oncologists, but none of those studied had discussed it with them. 

Generally, patients are not being given concrete advice about exercise to help them maintain functionality and to improve their outcomes. 

Exercise can improve patients' mobility, enable them to enjoy activities and keep them from becoming isolated in their homes. 

It can contribute to overall feelings of strength and physical safety, ease cancer-related fatigue and improve sleep. 

SOME WAYS TO LOWER CANCER RISK

1) Be Smoke Free.

Lung cancer kills more women and men  than any other cancer

every year. The vast majority of those deaths are due to

smoking.

And that’s just lung cancer. Smoking has also been linked to more than a dozen other cancers and accounts for 30% of all cancer deaths overall.

That's why many doctors will tell you that the biggest anti-cancer step you can take is to stop smoking, or never start. But even if you’re having trouble quitting entirely, you can reduce your cancer risk significantly by just cutting back.

A study  found that smokers who cut back from about 20 cigarettes per day to less than 10 per day reduced their lung cancer risk by 27%. It’s a good first step, but don't stop there; quit completely for your health's sake.

Even if you’re a nonsmoker, don’t assume smoke isn’t permeating your life. About 3,000 cases of lung cancer each year occur as a result of exposure to secondhand smoke, and there are strong indicators that other cancers may be linked to secondhand smoke as well.

If you’re in a closed bar or nightclub and 100 people in there are smoking, you might as well be . When you leave a bar and your clothes are smelling of tobacco, you’ve inhaled a lot of cigarette smoke.

So think twice before spending regular nights out in smoke-filled clubs, or letting your child ride home regularly with someone who smokes in the car.

2 ) Being obese isn't good

Many people probably know that carrying too much weight around isn’t good for your heart, but did you know that it’s a major risk factor for cancer as well? Obesity is the culprit behind some 14% of cancer deaths, and more than 3% of new cancer cases, every year.

No. 1 recommendation for cancer risk reduction is to stay as lean as possible within a healthy weight range. This may be one of the most important ways to prevent cancer.

 Being overweight, is linked to a wide variety of cancers, including oesophageal, pancreatic, gall bladder, breast, endometrial, and kidney cancers.

3) Exercise daily

All forms of physical activity help to prevent many forms of cancer. You may not get six-pack abs with 30 minutes of moderate exercise every day, but a number of studies have found evidence that just this much physical activity can cut your risk of many common cancers by 30% to 50%.

It doesn’t matter that much what kind of exercise you do, or when -- just do it

.

4 ) Eat more veggies

Here are a number of different foods that may help to prevent certain types of cancer. For example, tomatoes, watermelon, and other foods containing lycopene have evidence showing that they probably reduce the risk of prostate cancer.

But if you’re aiming to slice your risk of many cancers across the board, load your plate with plants, particularly non-starchy vegetables and fruits. That’s why it is recommended  to eat mostly foods that come from plants -- at least 14 ounces every day. The Mediterranean diet, St. Tropez diet, and the green diet all are based on a diet rich in fruits and vegetables. Diets that tend to prevent cancer are rich in plant-based foods.

 Fruits, vegetables, beans, and whole grains should cover two-thirds of your plate; the other one-third should contain lean meats, fish, and low-fat dairy.

5 ) Be Alcohol free

When it comes to health, alcohol wields a double-edged sword. There is plenty of evidence to suggest that light alcohol consumption, especially red wine,may be beneficial for heart health.

But on the other hand, it appears that any alcohol consumption can raise your risk of cancer.

 The more you drink, the greater the risk, especially for certain cancers like those of the mouth, throat, and esophagus. And if you smoke, too, the combined effects of drinking and smoking shoot your risk for these up even higher.

6)  Be Stress Free

There’s no convincing evidence that, by itself, stress is an independent risk factor for cancer. But what it cando is lead people to engage in unhealthy behavior in an effort to cope with stress. If you’re overeating, drinking, or smoking to self-medicate your stress away, those behaviors all raise your cancer risk.

So instead, finding healthy ways of coping with stress, like exercise (which helps to reduce cancer risk), meditation,  yoga, being with family, developing a hobby, all helps.

7) Take Screening Tests Regularly

Many screening tests for various cancers, like mammograms and prostate-specific antigen (PSA) testing, don’t actually prevent cancer -- they just catch it at a very early stage, when it may be more treatable.

But other tests, like Pap tests and colonoscopies, can help detect precancerous changes that, if left untreated, can turn into cervical cancer or colon cancer.

There are many confusing messages about what screening tests different people should use, and when. Instead of trying to figure it out on your own, talk to your doctor about your individual situation.

Take screening mammograms, for instance. The question isn’t “Should women under 50 get mammograms?” but “Should I,given my own personal situation and family health history, start mammograms before 50?”

Things about your health situation change, and so does  knowledge about cancer and screening. Ask your doctor about it this year, and next year, and the year after that.

8) KNOW YOUR FAMILY HISTORY

Family history is where we can really create a personalized strategy for cutting cancer risk and catching it early. But it’s a piece I don’t think people bring up nearly often enough.

The Surgeon General’s family history initiative lets you create a personalized diagram that you can download to keep on your own computer, or copy and share with other family members to keep the info flowing.

9). Aspirin  with  Caution.

Should you take aspirin to prevent cancer? The jury’s still out, but at least some evidence points that way. A large study published in 2010 found that daily use of low-dose aspirin can cut the risk of death due to certain cancers (primarily lung, colorectal, and esophageal cancer) by as much as 21%.

But regular aspirin use can come with side effects, especially stomach bleeding and irritation. Most experts say it’s way too soon to recommend a cancer-fighting aspirin a day.

“We’d all like preventing cancer to be as easy as taking a little pill, but the fact is that you’ll reduce your cancer risk much more by maintaining a healthy weight, exercising, and eating fruits and vegetables than you will by taking aspirin,” Ruffin says.

Talk to your doctor before you start taking aspirin on a regular basis for any reason

A BALL POINT TO NUMB ARTHRITIS PAIN !

Researchers have developed a new 'pen' which they claim can shock nerves into blocking pain signals and can be used to treat millions crippled by arthritis and those suffering from headaches and facial pain.

The gadget has a tip ¿ like a ballpoint pen cooled to -20C using liquid nitrogen. The small, hand-held device is inserted a few millimeters under the patient's skin against a nerve, causing it to "hibernate" and block pain signals.

Early tests show that the pen, which has been approved for use in Britain, gives instant relief with each treatment session taking just 30 to 45 minutes.

The device  works using cryotherapy.The rsearchers claim it could be used to treat a host of pain-related conditions from arthritis to headaches and even facial pain.

Cryotherapy is used to treat many diseases and disorders from freezing off warts to helping athletes' muscles recover after competition and training.

Exposure to extreme cold is thought to boost the immune system, relieve muscle pain and even depression.

It is believed it can work on pain by slowing and even stopping the signals traveling along our nerves.

The MyoScience 'pen' works by putting cold liquid inside the device under high pressure when turned on transforming it into an extremely cold gas which cools its metal tip.

The tip, which is the same thickness as a needle, is then inserted into the skin by a doctor which takes just seconds to cool the tissue.

Sensors within the device monitor the temperature of the skin throughout the treatment.

This ensures the tip stays cold enough to 'hibernate' the nerves, but not so cold that it causes damage.

At present, there is no cure for arthritis, but there are a number of treatments that can help slow down the progress of the condition.

BANISH THOSE MOOD SWINGS

Most of us have varying moods from time to time. Now there is evidence that small things can help you take control of your emotional & physical health. avoiding even mild or temporary depression does more than improve your outlook, it helps you side-step added risks for fatal heart attacks, stroke, diabetes & premature cell ageing.

Be Alert-  if for 2 weeks or more, you've trouble concentrating & your zest for life's gone missing, have much trouble sleeping or sleep too much, lose/ gain weight, don't try to manage your moods on your own. Talk to a Dr. about getting therapy & medical treatment. Clinical depression is a physical ailment, not a matter of attitude.

What Triggers- constant thought of helplessness, hopelessness, purposelessness, worthlessness, powerlessness, loneliness, emptiness & or meaninglessness.

Solution- focus on gratitude & meaning. A daily gratitude diary saying thank you & connecting with the most meaningful forces in your life reminds you of the good stuff when the going gets tough.

What Triggers- inflammation isn't bad just for your arteries. It can fuel brain changes that affect mood. This explains the link between depression & health issues like heart diseases.

Solution- More plant based meals, less junk foods. A steady diet of burgers, fries & sugary baked goods laced with salt boosts depression risk perhaps because these foods fuel inflammation. Fill your plate with fruits, veggies & good fats found in nuts, olive oil & fish- salmon & trout.

Trigger- bad sleep/ sleep apnoea can trigger high blood pressure, diabetes & depression. Do does bringing the glare of a TV, computer monitor & iPad or a street light into the bedroom.

Solution- close the shades, turn off all screens & wear an eye mask. If you're tired despite a full night in bed or if your partner says you snore loudly & gasp while sleeping, check for sleep disorders.

Trigger- Stress, Chronic tension paves the blues boulevard to chronic depression.

Solution-
 just 1 session of yoga raises levels of the depression fighting brain chemical, GABA. Or take a 30 minute walk to bust stress, boost your mood & slim your hips.

IMPORTANT SIGNS IN THE TONGUE

When everything is fine, the tongue is pinkish. But sometimes, the tongue changes. 3 disorders, with no serious health consequences but lots of risk factor includes- black hairy, yellow & geographic tongue. The last causes smooth red patches with raised edges. These may be due to bacterial overgrowth, an immune system glitch or an allergy.

Other tongue problems- small ulcers on the edges pop up due to stress, lesions could indicate oral cancer & thrush , a yeast infection, turns the tongue white.

Solutions- antibiotics or other medication may be needed but first try salt-water rinses along with brushing & flossing a lot. Stop using mouthwash or toothpaste with peroxide or with astringents such as menthol. Don't smoke. If symptoms, especially a hard & white lesion, stays for 20 days, see your dentist or ENT. It may save your life/

ONE DRINK A DAY CAN INCREASE CANCER RISK

One drink a day increased the risk of cancer of the oesophagus by almost a third.

Low alcohol intake increased the risk of oral cavity and pharynx cancer by 17 %, and breast cancer in women by 5 per cent.

Alcohol increases the risk of cancer even at low doses, say the researchers.

Given the high proportion of light drinkers in the population, and the high prevalence of these tumours, especially of breast cancer, even small increases in cancer risk are of great public health relevance.

Evidence suggests that drinking in moderation may decrease the risk of heart disease, type-2 diabetes and dementia, leading many to believe a glass of wine a day is good for you.

But the damaging effects of drinking are well known. An estimated 2.2 million deaths a year worldwide are linked to alcohol, according to the report, and 3.6 per cent of all cancers are attributable to drinking alcohol.

10 SELF CHECKS WHICH WOMEN SHOULD DO EACH MORNING

Your Nails 
If you see dark lines on the nail beds 
It could mean Texas-sized moles aren't the only red flags for skin cancer--the disease can also develop under your nails. Yellowish, brown, or black stripes are a sign of cell damage, possibly from melanoma, the deadliest form of skin cancer.

With early detection and treatment, though, about 95 percent of cases are curable, so have your dermatologist take a second look. 


If you see bright white stripes 
It could mean everyone gets white spots on their nails from time to time (usually it's a sign that you banged your finger in a drawer), but If you see long horizontal bands of discoloration on the nail's surface and you've been feeling fatigued lately, it could be bad news for your kidneys. 

These bands can be a signal that the kidneys aren't able to filter out protein from your urine. That means your body is losing protein faster than you can shovel in filet mignon--and that can lead to kidney failure. Visit your doctor ASAP for a urine test. 

Your Armpits 
If you see a patch of rough, dark skin 
It could mean Unless you've been going overboard with the self-tanner, you could have diabetes. Excess insulin in your bloodstream can cause skin cells to multiply abnormally fast, leading to a buildup of tissue and melanin. 

This makes the skin look darker and feel thicker. It most commonly occurs in the armpits, neck, or groin. A simple blood test can determine whether you have the disease.


Your Eyelids, Knees, And Elbows 
If you see small, soft lumps that look white or waxy 
It could mean the good news: It's not a zit. The bad news: These are small deposits of cholesterol. 

Unfortunately, "by the time they appear, your cholesterol levels are probably sky high; this is a serious risk factor for heart disease." Yet reducing your numbers by just 10 percent slashes that risk by as much as a third. 

See your doctor for a cholesterol check, and ask her about lifestyle changes or prescription drugs that can get your levels down. 


Your Scalp 
If you see thinning hair 
It could mean could you fashion one of Britney's weaves out of the hair clogging your drain? Excessive hair loss is a common indicator of a thyroid disorder.

When your thyroid (a gland in the middle of your neck) is out of whack, it can disrupt the balance of male and female sex hormones. The result: More strands in your brush and hair that feels coarse and brittle.

Your doc can measure the amount of thyroid-stimulating hormone in your blood--if you have too much or too little, you'll need medication to regulate it. 

If you see your scalp shedding like a snake 
It could mean If skin flakes have suddenly made your shoulders look like the Alps in February, it could be due to your to-do list. An intense load of stress causes your body to produce excess amounts of the hormone cortisol. "In addition to wreaking havoc on your immune system (making you more vulnerable to colds) and your metabolism (making you pack on pounds), cortisol can also dry out your scalp." 

A drugstore dandruff shampoo will deflake your locks, but unless you want a permanent case of shoulder snow, try to get more sleep, breathe more deeply, and loosen up your overpacked schedule. 



Your Belly 
If you see thick, dark hair (or stubble) in a diamond shape 
It could mean is that forest sprouting on your abs thick enough to hide a family of hobbits? Dense, coarse hair that extends up toward your belly button (rather than growing downward from the top of the pubic bone) could be a sign of polycystic ovarian syndrome (PCOS).

Caused by overproduction of androgens, the condition can lead to irregular or heavy periods, weight gain, acne, and thick, dark hair on the belly, face, chest, and back. As many as one in 10 women have PCOS, which can be a risk factor for serious problems like infertility and heart disease. 
If you have symptoms, see your ob-gyn; she might prescribe birth control pills to get your hormones back in check. 


Your Tongue 
If you see a white, yellow, or orange coating 
It could mean if your licker looks as if someone painted it with bright-colored gunk, you could be spilling your gut in your sleep, Fryhofer says. Normally, a one-way valve at the bottom of the esophagus makes sure that whatever goes down doesn't come back up. Acid reflux occurs when this valve opens spontaneously and the contents of your stomach make a break for your throat, leaving your tongue coated in digestive acids and you with a serious case of Godzilla breath. 

Most reflux can be treated with OTC antacids or simply by avoiding acidic and spicy foods; if those measures don't work, see your doctor. You may need prescription meds to reduce your body's production of stomach acid. 

Your Eyes 
If you see undereye circles that won't go away 
It could mean unless you've taken a second job at the midnight trucking radio network, a sudden onset of dark rings could be chalked up to allergies. The chain reaction,  goes like this: An allergen hits your body, which in response releases histamine; this chemical makes blood vessels swell with blood and other fluids, and voila: Dark patches show up where the skin is thinnest. 

A skin test can determine which allergen is causing your symptoms. 


If you see a yellowish bump on your eyeball 
It could mean no, you haven't developed a rare case of optic acne. Instead, a slightly raised nodule on the white of your eye is a symptom of a harmless condition called pinguecula. It's nothing more than an overgrowth of collagen triggered by damage from sun, wind, or dust.

Keep your eyes moist with lubricating drops and don shades anytime you're outdoors (make sure your specs offer 100 percent protection against UVA and UVB rays) to prevent the bump from growing larger. 

TYPE 2 DIABETES- SIGNS, MANAGEMENT, RISK FACTORS, DAMAGES

Diabetes Warning Signs: 

1)Headaches
As blood sugar levels become more abnormal, additional symptoms may include headaches, blurred vision, and fatigue.

2) Infections
In most cases, type 2 diabetes is not discovered until it takes a noticeable toll on health. One red flag is troubling infections, such as:
Cuts or sores that are slow to heal
Frequent yeast infections or urinary tract infections
Itchy skin, especially in the groin area.

3) Sexual Dysfunction
Sexual dysfunction is common among people with diabetes. Diabetes can cause damage to blood vessels and nerve endings in the genitals, leading to a loss of feeling and making orgasm difficult. Other complications can include vaginal dryness and impotence in men. It's estimated between 35% and 70% of men with diabetes will have at least some degree of impotence in their lifetime. And about 1 in 3 women with diabetes will experience some form of sexual dysfunction.

Risk Factors You Can Control
Some health habits and medical conditions related to your lifestyle can increase the odds of developing type 2 diabetes, including:
Being overweight, especially at the waist
A sedentary lifestyle
Smoking
A diet high in red meat, processed meat, high-fat dairy products, and sweets
Abnormal cholesterol and blood fats, such as HDL "good" cholesterol lower than 35 mg/dL or a triglyceride level over 250 mg/dL

Risk Factors You Can't Control
Other risk factors are out of your control, including:
Race or ethnicity: Hispanics, African Americans, Native Americans, and Asians have a higher than average risk.
Family history of diabetes: Having a parent or sibling with diabetes boosts your risk.
Age: Being 45 and older increases your risk of type 2 diabetes.
The more risk factors you have, the greater your odds of developing type 2 diabetes.

Risk Factors for Women
Having gestational diabetes when you're pregnant puts you at higher risk for developing type 2 diabetes later on. Women who give birth to a baby weighing over 9 pounds are also at risk. Having a history of polycystic ovary syndrome can also cause insulin resistance that can lead to diabetes.

How Does Insulin Work?
In a healthy person, insulin helps turn food into energy -- in an efficient manner. The stomach breaks down carbohydrates from food into sugars, including glucose. Glucose then enters the bloodstream, which stimulates the pancreas to release insulin in just the right amount. Insulin, a hormone, allows glucose to enter cells throughout the body, where it is used as fuel. Excess glucose is stored in the liver.

Type 2 Diabetes: Metabolism Mishaps
In type 2 diabetes, the cells cannot absorb glucose properly. That means glucose levels in the blood become elevated. If you've developed a condition called insulin resistance, the body makes excess insulin, but the muscle, liver, and fat cells do not use or respond properly to the insulin. With long-standing uncontrolled type 2 diabetes, the pancreas will reduce the amount of insulin it produces.

Diagnosing Type 2 Diabetes
A simple blood test can diagnose diabetes. The A1C test gives a snapshot of your average blood glucose level over the past 2-3 months. An A1C level of 6.5% or higher may indicate diabetes. With a fasting plasma glucose test, a result above 126 is considered diabetes. Your doctor may order an oral glucose challenge test with a two-hour blood test. In people with classic symptoms of diabetes, a random blood glucose level of greater than 200 can help 


Managing Diabetes: 
1)Diet
Fortunately, controlling blood sugar levels by changing diet can also cut your risk of complications. People with type 2 diabetes should carefully monitor carbohydrate consumption, as well as total fat and protein intake, and reduce calories. Ask your doctor for a referral to a registered dietitian to help you with healthy choices and an eating plan that will work for you.

2) Exercise
Routine exercise, such as strength training or walking, improves the body's use of insulin and can lower blood sugar levels in people with type 2 diabetes. Being active also helps reduce body fat, lower blood pressure, and protect against heart disease. People with type 2 diabetes should try to get 30 minutes of moderate exercise on most days of the week.

3) Stress Reduction
Stress can cause blood pressure to rise. It can also increase glucose levels in your blood as part of your "fight or flight" response. Or you may turn to food to cope with stress. All are bad when living with diabetes. Instead of letting stress take its toll, try practicing relaxation techniques such as deep breathing, meditation, or visualization. Sometimes talking to a friend, family member, counselor, or member of the clergy can help. If you're still battling stress, reach out to your doctor.

4) Oral Medication
When people with type 2 diabetes are unable to control blood sugar sufficiently with diet and exercise, medication may be added. There are many types of diabetes pills available, and they are often used in combination. Some work by stimulating the pancreas to make more insulin, and others improve the effectiveness of insulin, or block the digestion of starches.

5) Insulin
Your doctor may prescribe insulin early on in your treatment and in combination with pills. Insulin is also used in people with type 2 diabetes who develop "beta-cell failure." This means the cells in the pancreas no longer produce insulin in response to high blood sugar levels. In this case, insulin therapy -- injections or an insulin pump -- must become part of the daily routine.

Glucose Testing
Testing your blood glucose level will let you know how controlled your blood sugars are and if you need to take actions to change your treatment plan. How often and when you test will be based on how controlled your diabetes is, the type of therapy used to control your diabetes, and whether you are experiencing symptoms of fluctuating sugars. Talk with your doctor to find out how often you should use a glucose meter to check your blood sugar. Some common testing times may be when waking up, before and after meals and exercise, and at bedtime.
Continuous glucose monitor (GGM) may be useful to those with type 1 diabetes to help lower their blood glucose.

Long-Term Damages:
1) Arteries
Over time, untreated type 2 diabetes can damage many of the body's systems. About two out of three people with diabetes die of heart disease. Having diabetes also puts you at a two to four times higher risk for stroke. People with diabetes are likely to develop plaque in their arteries, reducing blood flow and increasing risk of clots. This hardening of the arteries (atherosclerosis) raises the risk of heart attack and stroke.

2) Kidneys
The longer you have diabetes, the greater the risk of developing chronic kidney disease. Diabetes is the leading cause of kidney failure, accounting for 44% of new cases in 2008. Controlling risk factors such as uncontrolled diabetes, high blood pressure, and high cholesterol reduces your risk of developing this complication.  Annual screening for kidney disease and medications, which slow the development and progression of kidney disease, are used to reduce your risk of kidney failure.


3) Eyes
High blood sugar can damage the tiny blood vessels that bring oxygen and nutrients to the retina, a critical part of the eye. This is known as diabetic retinopathy, and it can cause progressive, irreversible vision loss. It is the leading cause of new cases of blindness in people between the ages of 20 and 74. Pools of blood, or hemorrhages, on the retina of an eye are visible in this image.

4) Nerve Pain
Over time, uncontrolled diabetes and elevated blood sugars create a very real risk for nerve damage. Symptoms can include tingling, numbness, pain, and a pins and needles sensation -- often in the fingers, hands, toes, or feet. The damage is not reversible, but treatments can help with the pain and numbness. And controlling your diabetes can help prevent further damage.

5) Feet
Diabetic nerve damage can make it difficult to feel your feet and detect injury.  At the same time, hardening of the arteries results in poor blood flow to the feet. Foot sores and gangrene can occur, even from small injury. In severe cases, infections can go unchecked and result in an amputation.

Preventing Type 2 Diabetes
One of the most astonishing things about type 2 diabetes is that such a life-altering condition is often preventable. To lower your risk, follow the same guidelines for warding off heart disease:
Eat a healthy diet.
Exercise for 30 minutes, five days a week.
Maintain a healthy weight.
Talk to your doctor about being screened for prediabetes.
In people with prediabetes, lifestyle changes and medication can help prevent the progression to type 2 diabetes.