7 Yoga Exercises That’ll Help You Treat Thyroid Dysfunction

As most of us already know, almost any physical or mental problem can be treated with methods other than artificial drugs, but did you know that you can handle thyroid-related problems with a few simple yoga stretches? As with all other parts of the body, proper functioning of the thyroid gland is closely related to the quality of the blood in it and its components, and various yoga positions can compress the thyroid gland and surrounding lymphatic tissue to extract the blood and lymph fluid stored in it and make room for healthier fluids. This together with a diet conducive to thyroid function, can greatly benefit the thyroid. So, what are you waiting for? Lay out your yoga mat and perform the following exercises to help your thyroid function properly.

How effective is yoga for thyroid function? 

In a study that examined the effectiveness of yoga exercises for the proper functioning of the thyroid gland, hormonal changes were found that could improve its activity within one month only with the help of yoga stretches. Participants were divided into two groups; One group performed yoga exercises that help the function of the thyroid gland and the other group performed physiotherapy exercises that help it function for the same amount of time and at the same frequency. Among those who performed yoga exercises, the most significant improvement in thyroid function was seen in the shortest time. The hormonal changes experienced by the first group didn’t appear in the second group, meaning the results show that yoga exercises are more effective and recommended for those with thyroid dysfunction.

How often should the exercises be performed? 

It is recommended to perform the following 7 exercises every other day, each stretch for 30 seconds to a minute. You’ll start seeing a positive change in your thyroid function after four weeks, but if you want to enjoy the most effective and healthy activity of the thyroid gland, it is recommended that you continue with these exercises for several months. If you are taking thyroid medication, it is recommended to take blood tests after 3 months, as you may need to reduce their dosage. However, continue to consume them as recommended by your doctor while doing these exercises.

 

1. The Camel Pose (Ushtrasana)  

 

This position stretches the entire upper part of the body, and in addition to thyroid function, it also strengthens the core and spinal muscles, improving the flexibility of the thighs and shoulders.

Kneel down and try to pull your tailbone toward your stomach without pushing your pelvis forward. 

 

Lean back, press your shoulder blades together and tilt your head back. 

 

Grab the body part between the calves and heels with your hands and make sure your chest doesn’t tilt up. 

 

Stay in this position for 30 seconds to a minute. Finally, place your hands slowly on your ankles, take a breath and bring your head back down and your chest to its natural position by pushing your hips downward. 

 

Notes - Make sure your neck doesn’t drop as this is what is allowing blood supply and oxygen to your head, preventing dizziness. This exercise may cause beginners to feel a bit odd and experience a tingling or nausea, but these are known phenomena that with constant training disappear.

2. The Cobra pose (Bhujangasana)  

 

This position strengthens the spine and stretches the chest, shoulders, and abdomen. It also tones the buttocks and helps reduce stress and fatigue. Ancient writings also indicate that it increases body temperature and helps prevent various diseases. 

Notes Be careful not to stretch your neck and lower back too much. To avoid this, keep your gaze towards the floor and concentrate on the movement between the shoulder blades. 

 

3. The bow pose (Dhanurasana) 

This position strengthens the muscles of the back and abdomen, stretches the chest, neck and shoulders, tones the leg muscles, and also helps to reduce menstrual cramps and headaches, stimulates the activity of the reproductive organs and helps alleviate various kidney problems.

Notes Keep your head forward, but in this case, don’t stretch your neck too much. Look at the sky or the ceiling with your eyes only. 

 

4. The lion's pose (Simhasana)  

This position also helps to deal with stressful symptoms related to sinus problems, as well as balances blood pressure and heart rate. Sticking your tongue out during the exercise helps alleviate problems related to the vocal cords.

Crouch and balance your body with your toes and hands. 

 

Raise your knees and stay on your tiptoes only. Spread your knees apart to keep your balance. 

 

Place your hands on your knees, lower your head, stick your tongue out, and stretch it as far as you can toward your chest. 

 

Stay in this position for 30 seconds to a minute. 

 

Finally, take a breath and slowly bring your hands to the floor and then your knees. 

 

Notes This may seem strange to you, but sticking your tongue out is a very important part of this exercise and therefore you shouldn’t skip it. 

 

5. The plow position (Halasana)  

This position helps reduce neck pressure, improves blood flow in the body and helps reduce blood pressure. 

 

Lie on your back and keep your close to your sides on the floor. 

 

Bring your feet behind your head and keep your back straight at 90 degrees. 

 

Grab your toes with your hands. Stay in this position for 30 seconds to a minute. 

 

Finally, take a breath, release your feet and bring your legs back down. 

 

Notes The plow position can create pressure on the spine among those who are not used to regularly doing yoga. In order to reduce your chances of getting injured, you can do an easier version of the position, where you support your back with your hands, and you can place an object to be used as a step where your feet should reach.

6. The angel pose (Konasana) 

This position helps reduce pressure on the lower back, hips, and pelvis, and strengthens and stretches the back.

Stand with your legs wide apart. Straighten your arms to your sides, grasp your right leg with your right hand and bring your left hand over your head until you're completely bent to the right. 

 

Keep your hands and back straight throughout the movement, and keep your hips in place. Stay in this position for 30 seconds to a minute. 

 

Take a breath, and from this position move your hands the same way in the other direction. 

 

Finally, take another breath and return your back to its natural position with your arms to your sides. 

 

Notes How wide your legs are spread can affect the difficulty and comfort of the stretch. Find the width that suits you, where you feel the stretch, but it isn’t painful.

 

7. The reclined thunderbolt pose (Supta Vajrasana)  

This position helps reduce leg pain and improves digestion. It is especially recommended for people who have to spend many hours during the day standing and athletes. You can also perform it as a post-running or walking stretch, and it is advisable to finish the exercises with it.

 

Kneel down and sit with your buttocks on your heels. 

 

Support your body by placing your hands behind your back on the floor, and put your back behind you so that a straight line is formed between your knees and your head. 

 

Rest on your elbows on the floor and lift your back, all while maintaining a straight line between your knees and your head. 

 

Now support your body with the top of your head and place your hands on your thighs. 

 

Stay in this position for 30 seconds to a minute. Finally, take a breath and use your hands to get your body back to the initial position slowly. 

 

Be careful not to make any sharp movements with your head and back and keep a straight line between your knees and your head. 

 

Notes It is recommended not to perform this exercise if you suffer from knee and joint problems.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.  

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Fix Your Hips with These 10 Splendid Yoga Poses

As we get older, we are more likely to experience pain, stiffness, and possible injury to our hip muscles and joints. Caring for them with proper exercise is, therefore, essential, as these muscles provide us with stability and balance and also give us a range of motion for almost all of our daily activities. Problems within our hip area may lead to poor balance, lower back pain, misalignment in the lumbar spine, and a limited range of motion. But by incorporating these 10 simple exercises in your daily routine, your risk of hip problems can be reduced greatly. 

 

Top Tip: Should you experience any difficulty in entering a yoga pose, use a prop such as a yoga block to help you maintain proper alignment.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.  

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Why We Shouldn't Lie On Our Stomachs!

After a tiring day at work, all we desire is to reach home, put our belongings away, and relax on the couch or bed for some peace and comfort. However, the problem arises when we choose to spend this time engaging with electronic devices such as mobile phones, computers, or books. This often leads to adopting an unhealthy posture of lying on the stomach, which can cause discomfort and have a detrimental effect on health, not just while sleeping but overall.

Lying on the stomach during leisure time can harm the nervous system  

When we spend prolonged periods of time lying on our stomachs while engaged in activities like reading a book, using a laptop, or using a smartphone, we tend to contort our spine into an unnatural position, which can be harmful. The spine is responsible for safeguarding the nervous system and enabling it to manage and coordinate all the organs that contribute to the body's proper functioning. Therefore, when we put our spine at risk by assuming such hazardous positions, we can actually harm its well-being and, as a result, hinder the regular and ordinary operation of the nervous system.

Chronic problems with the back and the muscles that support it 

During leisure time, when we lie on our stomachs, we tend to stretch our necks, elevate our shoulders towards our ears, and use our hands and elbows in awkward positions while putting pressure on our pelvis. This sequence of actions can cause significant strain on the muscles that support our back, leading to future damage and worsening existing damage. A study by Temple University's Department of Public Health in the United States found that people who use their laptops while lying on their stomachs or in other lying positions experience more severe pain and greater damage to the neck and back than those who use them while sitting in front of a desk. Therefore, if you have lower back pain, it is recommended to limit the time you spend lying on your stomach and try yoga or stretches for pain relief.

Does lying on our stomach have an effect on bowel functions? 

In a 2018 study that involved 365 participants, it was found that chronic lower back pain caused by lying on the stomach during leisure time may be associated with digestive problems such as constipation. However, a previous study from four years earlier that included only 140 participants did not provide conclusive evidence regarding this relationship. Thus, more research is necessary to substantiate this claim. Nonetheless, it is important to consider that the recent study with a larger sample size found a connection between lying on the stomach, lower back pain, and digestive issues. Additionally, the original text does not mention anything about how lying on the stomach affects breathing.

How does lying on the stomach affect breathing? 

Have you ever experienced heavy breathing while lying on your stomach? This is not unexpected, as the weight of the body puts pressure on the diaphragm, a crucial muscle in our respiratory system located between the thorax and the abdominal cavity. This pressure can cause difficulty in breathing. Studies have found a link between "diaphragmatic breathing," a technique commonly used in yoga, and a sensation of physical and mental relaxation. To alleviate some of the mental and physical pressure in your body, it may be helpful to avoid prolonged lying on your stomach.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.  

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Keep Forgetting Things? Neuroscience Says These 5 Simple Habits Boost Memory and Learning

Do things like these ever happen to you?

• You put your keys in a perfect spot. "They're right here on the table," you think. "Right here on the table." Later, you spend 25 minutes looking for your keys.
• You need three things at the store: bread, milk, butter. No need to write this down: "A loaf of bread, a container of milk, and a stick of butter. A loaf of bread, a container of milk, and a stick of butter." You get to the store, grab the milk, and you can't for the life of you remember the other two items.
• Your nephew asks something like: "Uncle Billy, remember when you came to Gram's house for Thanksgiving, and Uncle Jimmy reached in front of you, and Gram took out the little toy pig you had when you were kids for when people had bad manners, and she put it in front of Uncle Jimmy, but then Uncle Jimmy noticed something Uncle Chris did and moved the pig in front of him?" Meanwhile, you're thinking to yourself: "Wait, where did I go on Thanksgiving?"

It happens to all of us. (I'll confess all three examples above are mine from real life.)

At the same time, I've had the chance over the past few years to explore quite a few things that people can do to improve and sustain their memories, often based on research in neuroscience. Because, if there's one thing successful business leaders seem to share as they get older, it's that fear of losing their memory and other cognitive abilities is at the top of the list.

Before we forget some of the best of these, let's revisit them in one place.

1. Eat specific foods

This is a good one to start with, especially because I like the simplest bits of advice, and adding or emphasizing things in your diet is a pretty simple one. Specifics:

• Mushrooms. Writing in the Journal of Neurochemistry, Australian scientists reported last month that a specific type of mushrooms contain an active compound that "boosts nerve growth and enhances memory." Separately, Pennsylvania State University researchers found that other types of mushrooms -- porcini may be the best -- contain antioxidants that fight medical conditions associated with aging, like cancer, coronary heart disease, and Alzheimer's disease.
• Dark chocolate and cinnamon. Just to keep going, a few other tasty foods (albeit largely dissonant ones): dark chocolate (an Italian study suggests dark chocolate provides as much as three months' cognitive benefit) and cinnamon (a review in Nutritional Neuroscience of more than 2,600 studies found that cinnamon significantly improves cognitive function.)
• Vegetables of all kinds. A Harvard study followed the eating habits of 27,842 men over 20 years. Their conclusions? The ones who ate the most vegetables and fruit -- even fruit juice -- had less memory loss late in life.

Honestly, the mushrooms alone would be enough good news for this article for me, because there's practically no food I don't think it goes with.

2. Build good relationships

We've seen many times that the key to a happy and fulfilled life is very likely to focus first on your relationships. And there are so many simple, practical ways to improve relationship quality.

Perhaps most surprising: Make a habit of auditing your relationships. Write them down, and categorize the ones that provide value, and the ones you'd like to improve. It's a lot easier to improve things if you measure them.

Now, there's research suggesting memory is also impacted by relationships, and that (according to a Baylor College of Medicine study reported in the journal, Neuron), during periods of social isolation, the most prevalent cells in our brains, known as astrocytes, "become hyperactive, which in turn suppresses brain circuit function and memory formation."

3. Improve your environment

Another easy one: Michigan State University researchers studying Nile grass rats say they found that rats kept in dimly lit environments lost nearly a third of capacity in the part of their brains devoted to leaning and memory, compared with those in brighter environments.

As the study authors put it: "Dim lights are producing dimwits."

And, I think we can associate this one with the above: A study at the Chronobiology and Sleep Institute at the University of Pennsylvania found that even a small sleep deficit leads to correlative "deficits ... in vigilance and episodic memory."

Perhaps what's most fascinating about the last point is that at a certain level of sleep deficit, the brain loses the ability to sense just how tired you actually are.

4. Spend your time wisely

A variety of cognitive-based activities seems to help, among them:

• Detailed hobbies, like bird-watching, that require you to process and recall information.
• Reading for pleasure. Researchers from the Beckman Institute for Advanced Science and Technology at the University of Illinois Urbana-Champaign found that reading for pleasure, 90 minutes at a time, "strengthened older adults' memory skills."
• Doing brain games and crosswords. Researchers from Columbia and Duke universities found that study participants who did crosswords improved "cognition, function, and neuroprotection."

5. Walk backward

Let's end on this one. I love it because it's so unexpected and quirky. But, researchers at the University of Roehampton in London came up with the idea of testing whether simply walking backward could trigger better recall.

Sure enough, it worked. "Motion-induced past-directed mental time travel improved mnemonic performance for different types of information," said one of the study leads. "We have named this a 'mnemonic time-travel effect.'"

Ironically, I have to point out, "walking backward" is easier to remember than "motion-induced past-directed mental time travel."

Is It Possible to Treat Infections with Probiotics?

The danger of antibiotic-resistant bacteria is nothing new. A decade following the discovery of penicillin in 1928, reports of E. coli strains resistant to the first antibiotic have been published. Today, antibiotic resistance has given rise to "superbugs" - bacteria resistant to most or all existing antibiotics. Staphylococcus aureus is one of them. One potential way to fight these dangerous bacteria is through probiotic supplements. Early evidence confirms that a specific type of probiotic can treat and prevent staph infections. 

 

A 2023 study published in the medical journal Lancet Microbe tested the effectiveness of this approach on humans in a Phase 2-clinical trial. Read more about this research paper below.

S. aureus infections – both widespread and dangerous

Methicillin-resistant S. aureus is the culprit behind MRSA, a worrisome bacterial infection. Usually, S. aureus leads to skin infections, but when the skin barrier is broken or the immune system is weakened, the bacterium can enter the bloodstream and lead to potentially fatal infections affecting the bones, lungs, and blood. 

 

A little-known fact is that S. aureus often lives in humans' noses, skin, and guts without harm. Around a third of the world's population has an established colony of S. aureus in their body. 

 

When a person is at high risk of developing a serious MRSA infection, such as when hospitalized, researchers have attempted to eradicate S. aureus from the skin and nose using topical antiseptics and antibiotics. However, such attempts to reduce the risk of dangerous infections have been largely unsuccessful. This is particularly because the gut has a much larger colony of S. aureus, and the bacteria quickly reestablish themselves on the nose and skin too. 

 

 Using oral antibiotics is dangerous because the lengthy therapy required would harm beneficial gut bacteria – explained the lead author of the study in question, Michael Otto, Ph.D., a National Institute of Health (NIH) senior investigator at the National Institute of Allergy and Infectious Diseases.

How probiotics can fight S. aureus

In the study, the researchers chose a different tactic for targeting S. aureus in the gut. Instead of wiping out all bacteria – both good and bad – they used a probiotic called Bacillus subtilis. This specific beneficial bacterium was mindfully chosen based on the team’s previous findings that people with Bacillus in their stool never had S. aureus too. Dr. Otto discovered that compounds called "fengycins" produced by Bacillus prevented S. aureus’ sensing system, which precluded it from multiplying.

One criticism you often encounter in probiotic research is that it’s unknown whether probiotics stay viable once they reach the gut. Bacillus subtilis survives in the gut when introduced orally. Importantly, Bacillus spores don’t harm the gut microbiome; the probiotic targets S. aureus without touching other gut bacteria. “The probiotic we use does not ‘kill’ S. aureus, but it specifically and strongly diminishes its capacity to colonize,” Dr. Otto explained in a news article for NIH. “We think we can target the ‘bad’ S. aureus while leaving the composition of the microbiota intact.” 

 

The results of the study

The experiment was conducted in Thailand in conjunction with the Rajamangala University of Technology Srivijaya and Prince of Songkla University. The study recruited 115 healthy adults who were permanent carriers of S. aureus, meaning their nasal and stool samples contained the bacterium. The participants were randomly divided into two groups: 55 participants took one capsule of Bacillus every day for 30 days, whereas the remaining 60 people took placebo capsules. 

 

After the month of treatment, the researchers evaluated the presence of S. aureus in the nose and gut again. As expected, there were no changes in the control group. However, participants who took the probiotic had a 96.8% reduction in S. aureus in stool and 65.4% in the nose. Crucially, the researchers also didn’t find any signs that the probiotic harmed the gut microbiome. Naturally, these impressive results show a massive drop in S. aureus after just four weeks of treatment.

 

What does this mean for everyday consumers?

Potentially, this means S. aureus infections could be prevented and treated with this specific probiotic. For consumers, however, there’s no use in taking Bacillus supplements. That’s because Dr. Otto and his colleagues are yet to establish whether or not probiotics continue to be effective and safe when taken for a longer time. The authors also note that a single month of treatment is probably not enough. Nor do they know whether Bacillus supplements available in stores are effective, given that food supplements are not regulated by the US Food and Drug Administration (FDA). 

 

The next step for Dr. Otto and his team is conducting a larger and longer trial using Bacillus probiotic supplements available on the market. In a statement to Verywell Health, Otto shared some preliminary findings, stating that “not all strains on the market produce the molecules that are key to the desired effect on S. aureus.” Still, the research is quite exciting, as it may find a solution to the antibiotic resistance crisis – even if only for one specific pathogen.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.  

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com     is my latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.  

 

Habits that Secretly Cause Heartburn

If you experience a burning sensation and discomfort in your chest after every meal, it's likely that you have chronic heartburn or gastroesophageal reflux. This is a common occurrence that most of us experience at some point in our lives. However, it can be more frequent and consistent for some individuals due to medical reasons such as obesity or pregnancy. Additionally, some everyday habits that seem harmless and insignificant could actually exacerbate heartburn and make the condition unbearable.

1. You wear tight clothes

These days, tight clothing may be preferred for its fashionable appeal, but it may not be the healthiest choice due to its negative impact on blood circulation and potentially causing gastroesophageal reflux. Wearing tight jeans and belts can also lead to uncomfortable symptoms like heartburn.

2. You don't elevate your head when you sleep

Many people believe that sleeping without a pillow in certain positions benefits the neck and spine. However, this is not necessarily true for heartburn and gastroesophageal reflux. Medical professionals recommend elevating the head during sleep to approximately 8 inches (20 cm) from the center of the body to encourage the normal flow of stomach acids and alleviate heartburn. This is especially helpful when lying down to rest after meals. Continuing this practice for several nights can ease heartburn symptoms. 

 

3. You lie down after heavy meals

It is a well-known fact that heavy meals can make us tired and sluggish, leading us to rest on the couch or bed. However, for individuals experiencing persistent heartburn, this habit should be avoided. Lying down after eating causes the food in the stomach to push against the valve connecting the esophagus and stomach, worsening heartburn symptoms. It is advisable to maintain a balanced state after meals and wait for 2-3 hours before lying down or sleeping.

4. You drink too much during meals

There are various opinions on the recommended daily intake of water. However, regardless of the specific amount, we all recognize the significance of drinking water. When it comes to digestion and heartburn, water consumption timing is crucial. Drinking liquids during a meal may seem tempting, but it can worsen heartburn. Overconsumption of liquids during meals can dilute stomach acids required for digestion, diminishing their effectiveness. This becomes even more critical with the addition of ice cubes to cold water, which can solidify fats and make food harder to digest. 

 

5. You're working out too hard

Physical exercise plays a vital role in maintaining our well-being. However, the choice of sports activity can significantly impact our feelings after engaging in it. If you frequently experience gastroesophageal reflux, engaging in high-intensity activities such as weightlifting, cycling, or exercising can trigger symptoms of heartburn and bloating. While it is not a reason to give up on exercise, it is worth considering adjusting the intensity of your workout periodically to alleviate these discomforting symptoms.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.  

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com     is my latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.  

This Great Exercise Guide Will Improve Your Balance

In our younger years we often take our balance for granted. But for anyone who has ever lost their footing, losing your balance can be pretty frightening. Our balance tends to decline as we age, primarily due to weaker hips and legs which make it harder to walk (try these 12 great leg strengthening exercises) as well as poor posture and an inability to lift our feet, which can often cause us to stumble. 

 

Did You Know? When we rise from a chair, climb stairs and walk outside on uneven terrain, there is cooperation between the brain, nervous system, muscles and bones that keeps us from falling. Balance activity and elderly balance exercises can reduce falling over and improve your performance. Training your body balance can improve your overall upper and lower body strength. These exercises will challenge your balance system with activities that require the use of the brain, nervous system, muscles and bones. 

 

Before You Start: While balance exercises are fun, they can also be challenging. When performing these exercises have a helping hand to hold, this will allow you to better focus on maintaining your balance as you get used to the exercises. 

 

Disclaimer: These exercises are intended for normal imbalance and unsteadiness in seniors due to inactivity and disuse. If you suspect a more serious balance problem, involving vertigo, ear infections, Meniere's disease, chronic dizziness or drug interactions, consult with your doctor.

1. Single Limb Stance 

 

Benefits: 

• This exercise will train your brain to become more aware of where your center of gravity is located. 

• It will strengthen your ankles and hips for improved stability. 

 

 Instructions: 

• Stand by a chair with your feet together and arms at your sides. 

• Lightly holding onto the chair, lift one leg up and balance on the other. 

• Hold for 10 seconds and repeat with the other leg. 

• Maintain a steady, normal breath. Breathing in through the nose and out through the mouth. 

• For a little extra challenge, look straight ahead.

Tips: 

• Use a chair to hold onto while standing. Depending on how comfortable you feel with balancing on one leg, hold onto the chair with your finger, one hand or two hands. 

 

• Throughout the exercise, don't close your eyes or hold your breath. 

 

• If you are not using the chair for any support, but would like to maintain a little extra balance, hold your arms out to the sides.  

 

2. Eye Tracking 

 

Benefits:  

• Eye tracking exercises help our visual and vestibular systems. 

• They are also important in maintaining our postural ability.

Instructions: 

 

• Hold your thumb comfortably in front of your face with your elbow bent. 

• Move your thumb to the right as far as is comfortable. 

• Move your thumb to the left as far as is comfortable. 

• Try not to move your head - follow your thumb with your eyes only. 

• Repeat the exercise, this time moving your thumb upwards, then downwards.

Tips:  

• Keep your chest lifted, neck long, chin parallel to the floor, shoulders away from your ears. 

• If you get dizzy, stop. Should you wish to try again, hold onto a chair. 

 

 3. Clock Reach 

 

Benefits: 

  • Clock reach helps improve your static or standing balance. 

• It also strengthens your ankles and hip muscles while adding to your shoulder and upper body range of motion. Instructions: 

• Hold onto a chair with your left hand. 

• Visualize a clock with 12 in front of you and 6 behind you. 

• Stand on your left leg and bring your right arm to 12 o'clock. Reach to 3, then 6 o'clock. 

• Repeat on the other side, standing on your right leg. 

• Keep your breath normal, inhaling through the nose and exhaling through the mouth.

Tips:  

• Lift your chest and stand tall. 

• Keep your gaze fixed on a point, at eye level. 

• Reach out as far as you feel comfortable. 

• If reaching to 6 o'clock is painful, stop at 3 o'clock. 

 

 4. Staggered Stance 

 

Benefits: 

• This exercise will help improve our static or standing balance. 

• It strengthens our ankles for greater ability to maintain our center of gravity.  

 

Instructions: 

• Begin with your feet together, hands at your sides. 

• Step forward with your right foot and hold this position for 10 seconds. 

• Alternate, this time with the left foot in front.

Tips:  

• Keep your gaze fixed on a point in front of you. 

• If needed, hold on to a chair. 

• For more accuracy, practice with tape on the floor.  

 

5. Single Limb with Arm 

 

Benefits: 

• Besides improving static, or standing balance, this exercise improves our leg, hip and arm strength. 

• It also orients us to maintaining our center of gravity over our ankles.  

 

Instructions:  

• Stand with your feet together, arms at your sides. 

• With your right hand, hold onto a chair for support if needed. 

• Raise your left arm over your head, and raise your left leg off the floor. 

• Hold for 10 seconds, and repeat exercise, with your right arm and your right leg.

Tips: 

• Maintain a steady, normal breath - breathing in through the nose and out through the mouth. 

• Depending on your level of stability, hold onto a chair with your finger, one hand or two hands. 

• Keep your eyes focused on a point for better balance.  

 

6. Knee Marching 

 

Benefits:  

• Knee marching will strengthen your ankles and hips. 

• It will also improve your dynamic or moving balance.  

 

Instructions: 

• Stand with your arms at your sides, feet shoulder width apart. 

• Raise one knee up as high as comfortable. 

• Lower, then raise the other knee. Repeat for a total over 20 times. 

• Throughout the exercise breath normally, inhaling through the nose and exhaling through the mouth.

Tips: 

• Use a chair for extra support. 

• For extra balance, raise your hands out to the sides.  

 

7. Body Circles 

Benefits:  

• Body circles will enhance the work that your ankles need to do. 

 

Instructions:  

• Stand with your feet, shoulder width apart, hands at your sides. 

• Keep your body straight and slowly sway in a circle. 

• Continue for 1 minute, ensuring that you breathe normally throughout (in through the nose, out through the mouth).

Tips: 

  • Stop the exercise if you get dizzy. 

• Keep your body straight. 

• If you need more support, hold your arms out to the sides. 

 

 8. Heel to Toe 

 

Benefits: 

• This exercise improves balance with narrow stance position. 

• It also assists your dynamic or moving balance. 

 

Instructions:  

• Begin by standing with one foot in front of the other. 

• Step forward, placing one foot in line with the other. 

• Continue moving forward, placing the right foot in front of your left, left in front of your right. 

• Retain a normal breath throughout the exercise, inhaling through the nose, exhaling through the mouth.

Tips: 

• This is the hardest exercise on the list and should be attempted when you feel comfortable enough to hold your balance without the support of a chair. 

• As a first attempt, try this exercise in your kitchen, holding onto the kitchen counter for support. 

• Alternatively, you may hold someone's hand. 

• Once you can manage on your own, use a tape on the floor to guide you in the exercise.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.  

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All You Need to Know About Pneumonia

Pneumonia is a prevalent infectious illness that can affect people of any age group. Its symptoms include breathing difficulties, high fever, and severe cough, which can lead to hospitalization and even dependence on a ventilator. This disease is particularly rampant during the winter months and poses a threat to many individuals. To help you safeguard yourself during this cold season, we have compiled all the necessary information about pneumonia, including its symptoms, causes, natural remedies, and preventative measures.

What are the symptoms of pneumonia? 

Symptoms of the disease may appear quickly, but in some cases - similar to other respiratory diseases (such as the novel coronavirus) - they take longer to develop and manifest. The speed at which they appear depends to a large extent on the scope and severity of the inflammation, its causes, and the general health of the sick person. Among the common symptoms are: 

 

A general feeling of tiredness 

 

Fever 

 

Difficulty breathing 

 

A cough 

 

Fast respiration 

 

Chills

 

Chest pain.

In cases of severe illness, all the symptoms mentioned could occur simultaneously. However, in the case of mild inflammation, the primary symptoms will be coughing and high fever. These symptoms are a consequence of the immune system's hard work in battling inflammation. This takes a toll on the body's energy levels and restricts airflow to the tissues, resulting in breathing difficulties and fatigue. It's important to note that these symptoms are not to be taken lightly!

As inflammation worsens, the body's ability to absorb oxygen becomes greatly reduced, which can result in serious complications like pulmonary embolism, pleural effusion, hypoxemia (low oxygen levels in your blood), and hypoxia (low oxygen levels in the tissues). To effectively treat these conditions, medical attention is necessary for proper assessment and the use of antibiotics to eradicate bacterial infections. 

 

The causes of pneumonia according to age groups  

Pneumonia can be caused by more than 100 different pathogens in humans, and the most common ones often vary depending on factors such as age. Babies, children, and adults may be infected with different pathogens, and unborn babies can also contract pneumonia from contaminated amniotic fluid or infections in the uterus. As individuals grow older and encounter new microorganisms, the pathogens they are susceptible to change. By the age of 5, the pathogens that children are susceptible to become more similar to those of adults.

Pneumonia can be caused by a variety of factors in adults, with bacteria being the most common pathogen. Other pathogens, such as viruses like Covid-19 and SARS, account for about 20% of pneumonia cases. Those with underlying health conditions or risk factors, such as chronic lung diseases or weakened immune systems, are more likely to contract the infection. They may experience more severe symptoms. Diagnosis, treatment, and recovery from pneumonia are also significant considerations. 

 

Diagnosis and treatment 

The diagnosis of inflammation involves multiple steps such as a doctor's questioning about symptoms, physical examination, chest x-rays, and blood tests to confirm the presence of inflammation. If the patient is diagnosed with pneumonia, antibiotics are usually given for a short period, orally or by injection, to eliminate the causative pathogen and prevent complications. In some cases, the patient may need to stay in the hospital for observation, and in severe cases, they may require ventilator support for breathing difficulties. It is imperative to note that the ventilator only provides oxygen to the lungs and is not a treatment for the disease. 

 

The recovery time from pneumonia varies according to the extent of the disease and its severity - mild patients who did not need hospitalization and experienced only a few symptoms are expected to recover in most cases after 5 days, but those who suffer from severe inflammation and are required to be hospitalized and connected to a ventilator are expected to experience a longer recovery period that may even reach several weeks.

What are the natural ways to relieve symptoms of pneumonia? 

Cough relief 

In a study conducted in 2011, it was found that plants such as spearmint and eucalyptus can relieve the throat of people suffering from upper respiratory infections. These plants, which can be consumed in hot tea, help to efficiently break down mucus congestion in the lungs and relieve the inflammation caused by the disease. Also, in a review from 2018, it was discovered that the seeds of Greek fenugreek (fenugreek) are also able to effectively break down mucus, and the preparation of herbal tea based on ground fenugreek is able to reduce coughing. 

 

Relief from FEVER 

When we experience a high fever, it is very necessary to drink plenty of fluids to prevent dehydration since our body tends to release a lot of fluids. It is also recommended to take a lukewarm bath or shower instead of a cold one, as it may worsen the chills and make us feel uncomfortable. Taking a lukewarm shower will help the body gradually and healthily lower its temperature, making it easier to manage sickness. pneumonia

Two ways to ease breathing 

1. A study conducted at the University of Cambridge found that using a fan or electric hand fan directly on the face or legs can decrease the sensation of breathing difficulties among the participants. 

 

2. According to research, a small amount of caffeine can have positive effects on the respiratory tract by functioning similarly to theophylline (a medication used to treat airway blockages and asthma). The benefits of caffeine can last for up to four hours and alleviate symptoms of pulmonary diseases. 

 

Relieving chest pain  

Turmeric tea has also been found to have anti-inflammatory properties that can reduce pain, potentially including chest pain. Additionally, turmeric contains antioxidants and antimicrobial properties that are especially useful in preventing pneumonia, which is often caused by exposure to bacteria.

 

Can pneumonia be prevented? 

The bacteria that cause pneumonia are highly likely to occur in the environment, which makes it difficult to avoid. However, it has been found that following a healthy lifestyle may offer some protection and lower the risk of developing a severe illness. 

 

1. A healthy lifestyle includes avoiding smoking as it is one of the main contributors to pneumonia. Not only does it harm the smoker, but it also puts those around them at risk of respiratory infections. Therefore, quitting smoking is crucial for improving one's health and protecting others. 

 

2. Regular physical activity is a crucial aspect of a healthy lifestyle, recommended for individuals of all ages. Engaging in aerobic or cardio exercises like running, walking, cycling, or swimming can enhance oxygen consumption and elevate the heart rate. This leads to enhanced lung, heart, and immune system function.

3. A wholesome and diverse diet that includes plant-based foods, complex carbohydrates, and dietary fiber while limiting sodium and sugar intake can assist in building a stronger body and fighting off illnesses. 

 

4. When it comes to preventing the spread of bacteria from contaminated areas, personal hygiene plays a crucial role. To avoid spreading bacteria, it's important to sneeze into a handkerchief instead of the air and regularly wash your hands, especially after coming into contact with contaminated areas.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.  

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Pressure Points to Relieve Leg Cramps

Muscle cramps in the legs can strike at any time, whether after exercising or during the night. These are unpleasant occurrences that affect many of us, but daily stretching can help prevent them. Unfortunately, not everyone has the time or motivation to stretch regularly, leading to chronic cramping. To provide an easy solution, we're sharing five effective pressure points for alleviating leg cramps that will help ease this pain and discomfort. 

 

1. ST-34 - Relieve pain and swelling

If you experience cramps at the front of your thigh, you can find relief by applying pressure to the ST-34 pressure point. This pressure point runs along the longitudinal line of the stomach and can effectively treat digestion-related issues, as well as swelling and knee pain. Locate the pressure point by placing your fingertips on the outer edge of the patella and moving upward three fingers. Once you reach the point, gently massage it to reduce the pain.

2. BL-37 - alleviate spasms in the hamstring muscle

 

The point situated at the back of the thigh, known as "BL-37," is aimed at treating issues related to hamstring muscle contraction. It has been observed that this point can also effectively address lower back pain and strengthen the lower limbs, which can ultimately alleviate back problems. To access this point, place your fingertips in the center of the back of your thigh, as indicated in the figure. While massaging this point, it is important to be gentle as it can be sensitive for some individuals. 

 

3. KI-1 - Relieve the discomfort in the feet and toes

If you experience muscle spasms in your legs, particularly in the feet or toe area, KI-1 is the ideal point for massage. This point not only helps alleviate leg muscle spasms but also offers relief from other ailments like headaches, neck pain, dry throat, constipation, and nausea. To locate KI-1, stretch your foot until you see two curved lines on either side of the central part at the bottom of your foot. KI-1 can be found exactly where these lines meet. Apply moderate pressure with one finger and gently massage the point after relaxing your foot. 

4. ST-36 - alleviate muscle tension in the calves

The most common type of leg cramp is the hamstring muscle spasm. Fortunately, an ST-36 point massage can alleviate this issue. Furthermore, this point is effective in treating various conditions like vomiting, diarrhea, cough, asthma, shortness of breath, insomnia, dizziness, lack of appetite, and depression. To find this point, locate the lowest point on your knee, and move your finger 2.5 cm downwards. Then move about 7.5 cm until you reach the marked point in the picture. Finally, gently massage the spot.  

 

5. GB-34 - Relieve lower limb numbness and much more...

The final pressure point on our list is similar to the ST-36 point and can help alleviate muscle spasms affecting both calves as well as spasms causing shoulder pain, lower limb numbness, and vomiting. Additionally, it is one of the most effective pressure points for relieving knee pain. To locate this pressure point, place a finger on the side of the leg parallel to the knee line. Move slightly more than 1 cm toward the foot until reaching a bony prominence. This prominence indicates that the correct point has been reached, and it can be gently massaged to help alleviate symptoms.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.  

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Over 60 & Struggling with Focus & Memory? It Could Be ADHD

Attention deficit hyperactivity disorder (ADHD) is a mental health condition typically associated with young boys. Most people don’t realize that ADHD is a lifelong condition with a strong hereditary component, meaning there are many (often undiagnosed) adults with this condition. Medicine is now catching up, but still, up to 75% of all adults and nearly 100% of seniors are undiagnosed according to the AARP. 

 

Why is this significant? Given that most of these adults are undiagnosed, one may think they wouldn’t benefit from a diagnosis. However, that is not the case, namely because many adults end up being misdiagnosed and mistreated. Crucially, ADHD is often confused with Mild Cognitive Impairment (MCI) and even dementia in senior adults.

How does ADHD manifest in older adults?

Preliminary research suggests that the symptoms of ADHD can change throughout one’s lifetime. Drastic life changes, such as illness, menopause, and retirement, can upset one’s coping mechanisms, and further exacerbate the symptoms of ADHD. As one ages, this can lead to serious challenges, such as: 

 

Trouble with time management, maintaining a daily routine, and time awareness. 

 

Procrastination and difficulties with self-discipline and prioritizing. 

 

Irritability, anxiety, and moodiness. 

 

Excessive talkativeness, inability to understand social cues, and other social challenges. 

 

Individuals with ADHD are also more likely to get into traffic accidents, have marital disagreements, and get divorced more often than their peers, and they are at a higher risk of developing complications or being diagnosed with physical illness later due to problems with self-organization. 

 

In a piece for The American Association of Retired Persons (AARP), writer Theresa Sullivan Barger describes a typical story for an adult with ADHD: “I hit midlife feeling totally overwhelmed. I couldn’t concentrate, couldn’t prioritize. I chalked it up to menopause, or maybe just a series of “senior moments.” But then I found a therapist who understood exactly my problem: I had ADHD,” Sullivan Barger writes. “I’d been living with it all my life — but the drop in estrogen caused by the onset of menopause amplified its impact, and the coping methods I’d always relied on could no longer keep my racing mind in check,” she continues. 

 

Some adults may only seek a diagnosis or begin suspecting that something is up once their kids or grandkids get diagnosed with ADHD. They may recognize the same patterns and symptoms in themselves. That said, older adults have some unique symptoms that may not appear in kids or young adults.

What symptoms are prevalent in older adults who have ADHD?

Additude Magazine, a leading information source about ADHD, outlines the following symptoms in older people with ADHD: 

 

So-called “Swiss cheese memory,” where a person can remember some things but not others. This is unpredictable and renders one’s memory completely unreliable. 

 

Your brain goes “blank” from time to time. 

 

 Forgetting specific words and names. 

 

Not finishing a task because you are distracted by other tasks or events. 

 

A disorganized home 

 

Losing items 

 

Trouble learning new information 

 

Being distracted in a conversation 

 

Interrupting others in a conversation 

 

Not keeping in touch with close friends and relatives 

 

Poor time- and money management. ​

 

Harvard Health also has a useful PDF checklist that may be helpful for those considering the possibility of them or a loved one having ADHD. You can download it here - Adult ADHD Self-Reported Scale.

What are the differences between ADHD, MCI, and dementia?

As previously mentioned, particular ADHD symptoms in seniors, especially those related to executive functioning and memory, are treated as red flags for MCI or dementia by most doctors. This, in turn, can result in a misdiagnosis

Mild cognitive impairment (MCI) is a state between dementia and normal cognitive changes in aging adults. It can cause gaps in memory, impulsivity, and a drop in executive functions. All of these symptoms can also appear in seniors with ADHD who don’t have MCI. Even patients with an existing ADHD diagnosis are often diagnosed with MCI – either because the two conditions coexist, or the patient is misunderstood by the diagnosing clinician. The Mayo Clinic reports that over 10% of MCI patients end up developing dementia.

In order to understand if the symptoms are attributed to dementia and MCI or ADHD, a qualified professional will look at the timing of the symptoms. Are the issues with focus and memory new, or have they persisted throughout one’s life? “Of utmost importance, to further rule out ADHD, clinicians should determine whether symptoms are new or span a lifetime — which is certainly not indicative of mild cognitive decline,” writes Kathleen Nadeau, Ph.D., a psychologist and one of the leading ADHD specialists in the world. 

 

Your medical family history may also be a valuable clue. “ADHD is one of the most heritable disorders in medicine, so having children, grandchildren, or siblings with this diagnosis should increase a doctor’s suspicion that their patient’s symptoms may be the result of ADHD,” wrote Dr. Stephanie Collier, the director of education in the division of geriatric psychiatry at McLean Hospital, in an article for Harvard Health Publishing. 

 

Diagnosis and treatment

If you suspect that your symptoms may be related to ADHD, especially if you have a family member with the condition, discuss it with your physician or a specialist. Note, however, that many clinicians are not well-versed in the area because there are currently no guidelines for what ADHD looks like later in life. 

 

It’s also crucial to keep in mind that not all ADHD medications may be available to seniors, even if they were known to take them earlier in life. Stimulant medications, in particular, may increase the risk of cardiac issues and may not mix well with other prescription medications. Still, there are now a few alternative non-stimulant treatments that may be available to adults over 60 as well. 

 

Tips for managing ADHD in middle age and beyond

1. Use tools to get organized. Your phone, calendar, daily planner, and alarm clocks may be really helpful in getting more organized. Use them. 

 

2. Try behavioral therapy or ADHD coaching. These professionals can help you cope with anxiety and boost your productivity and self-organization. 

 

3. Exercise can help restore the levels of brain chemicals involved in ADHD, such as dopamine and norepinephrine. 

 

4. Stick to a steady sleep schedule. 

 

5. Don’t hesitate to get help from friends and family members. They can restore a sense of control and structure in your daily life. 

 

6. Feed your brain plenty of protein and healthy fats from fish and nuts, vegetables, and fiber. Nutrition will both reduce the risk of dementia and help ADHD.

 

7. Exercise the brain too with quizzes, crossword puzzles, learning new skills, and active reading. 8. Maintain connections. Social interactions have been shown time and again to boost brain health. Stay in touch with close friends and family, even if you have to add writing to them to your weekly planner. You can also join a new club or hobby to meet new people.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.  

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com     is my latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.