6 First-Aid Steps for a Sprained Ankle

A sprained ankle is the most common ankle injury, and it occurs when one or more of the ligaments have been twisted, torn, or stretched. With a minor sprain, some of the fibers within the ligament are stretched – but with more serious sprains, the ligament might be torn.

 

Most minor sprains can be treated at home, but anything more than that needs prompt medical attention and might even require surgery. If you’re in doubt, you should get yourself to the hospital for an X-ray.
Below are 6 first aid steps that you should take if you suspect that you have sprained your ankle.

1. Rest the Leg
You should immediately stop the activity that caused the injury, sit down, and rest the ankle. Make sure to support it in a raised position.
2. Cool with Ice
Cool your ankle with some ice to help reduce swelling and pain. Ideally, you should wrap a bag of ice or frozen peas in a cloth and place it on your ankle. Don’t put the ice straight onto the skin, as this will cause a cold burn. Leave the ice in place for around 20 minutes.
3. Apply Pressure
Leave the compress in place if it’s small, or wrap a layer of soft padding, such as some cotton wool, around your ankle. Apply pressure with a compression support or compression bandage to help limit the swelling. This should extend from the toes to the knee.
4. Elevate the Ankle
Raise and support your ankle so that it’s higher than your hip to help prevent swelling – and make sure to get adequate rest. If your injury seems serious, get to the hospital.
5. Check Circulation
Make sure that the bandage is not too tight. Press on one of your toenails until it turns white, then let go. The color should return very quickly. If it doesn’t, the bandage is too tight; remove it and reapply. Recheck every ten minutes.
6. Reapply the Cold Compress over the Bandage Every 2-3 Hours
Remove the bandage at night and don’t sleep with an ice pack on the injury.
 

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Prevent Alzheimer’s with a Healthy Lifestyle

While the medical world has urgently been seeking to cure Alzheimer’s disease with pharmaceuticals, studies in this field have discovered that prevention is also worth exploring. Researchers have found that everyday behaviors, which unlike genetics are within our control, can boost brain reserves and therefore help delay or even prevent the onset of Alzheimer’s or dementia.

 

1. Exercise regularly

 Research reveals that your risk of developing Alzheimer’s disease can be reduced by 50% with regular exercise. Exercise also helps slow down deterioration when you have already begun developing cognitive problems.

Start small: Exercise can be overwhelming for those who don’t do it regularly. You can start by taking the stairs or walking when you are talking on your cell phone.
10 minutes, 5 times a week: This seems like a lot, but it can include activities that get your heart pumping, such as cleaning, gardening or doing laundry. You can also walk, try an aerobics class, or swim.
Protect your head: Trauma to the head increases your chances of developing cognitive issues. Sports such as football and boxing are more extreme examples, but even a fall from a bicycle can have an effect. Wear the correct headgear and fasten your seat belt in cars.
Balance and coordination: Similarly, you can help prevent future head injuries caused by falling, by including exercises that help you focus on balance and coordination. Yoga, Tai Chi, or any exercise using balance balls or discs can help keep you agile. 

2. Be well-rested
 Restful sleep on a regular basis helps your brain work best. Deep sleep is necessary for memory formation and retention. Sleep deprivation slows your thinking and has been shown to increase the chances of Alzheimer’s disease symptoms.
Regular sleep schedule: Our brain’s clock responds well to regularity. Make sure to go to sleep and wake up at a similar time each day to correspond with your natural circadian rhythms.
Smart napping: Napping can interfere with your regular sleep and make your insomnia worse. If you do nap, make sure it’s for no more than 30 minutes and do so in the early afternoon.  
Bedroom sanctity: Ban computers and televisions from the bedroom as these stimulants distract you from sleep.
Relaxing bedtime routine: Having pre-bedtime activities such as having a bath, light stretching, dimming the lights, praying, or writing in a journal can help signal your brain that it’s time for restorative sleep.

 3. Keep mentally stimulated

 People who are mentally active have been found to be more protected against developing Alzheimer’s and dementia. Any activities requiring communicating, interacting or organizing have proven tremendously helpful.

Learn a new skill: Learning a new skill helps make larger deposits in the brain reserves. Try studying a new language, learn to play an instrument, read, or take up a new hobby.
Memory exercises: Memorization builds your memory connections. Start with memorizing something small like capital cities or a rhyme, then progress to poems and mnemonics.
Brain games: Try riddles, crossword puzzles or strategy games. Play board or card games, word games like Scrabble or Boggle, or number puzzles like Sudoku. All of these help build your capacity to retain cognitive associations.
The 5 Ws: Keep your neurons firing by asking yourself ”Who, what, where, when and why?”. Follow this up by writing down your daily experiences.
Go off routine: Varying habits helps create new brain pathways. Take a new route, use your non-dominant hand, or rearrange a storage system in your home. 

4. Eat healthily

 A nutritious diet optimizes your brain’s performance. Changes to your diet can help keep you protected against brain deterioration.

Skip trans-fats and saturated fats: Choose lean meats, less processed foods, skim or fat-free dairy products, and reduce your intake of fried foods.
Adopt a Mediterranean diet: This diet, consisting of fish, nuts, whole grains, olive oil, fresh fruit and vegetables, with the occasional glass of wine or piece of dark chocolate, is good for your heart. A healthy heart helps lower the risk of developing Alzheimer’s disease.
Eat fish and avocado: Both are filled with omega-3, a good fatty acid, which researchers have discovered may help prevent Alzheimer’s disease and dementia. 
Opt for 4-6 small meals: Eating more regularly helps maintain a consistent blood sugar level. 
Think rainbow: Eat an abundance of colorful fruits and vegetables to achieve a diet high in antioxidants and vitamins. Reduce the white shades of your diet too: Carbohydrates high in sugar or refined flour lead to higher glucose levels which can inflame your brain.
Drink tea: Green tea has been shown to be excellent for a focused memory and mental alertness which can slow the aging of the brain.

5. Maintain an active social life
 Research has found those with a socially active life are better protected against Alzheimer’s. Often as you get older, your support system shrinks and you’re unlikely to seek new relationships: 

1. Call or email your friends. If you’re more tech-savvy, connect via social networks like Facebook.
2. Make weekly dates to see your friends, and partake in a shared hobby, go for a walk together or chat over a cup of tea.
3. Take group classes at a local college or gym.
4. Get your partner or family members to try something new with you.
5. Join social clubs or go to the local community or senior center.
6. Get out of the house: volunteer, go to the park, visit museums or other public places.
   6. Limit Stress Stress can lead to the brain shrinking in the hippocampus, where memory is retained, and impede nerve cell growth, increasing your chances of Alzheimer’s or dementia.  
   Take a breath: when you’re feeling stressed your breathing rate changes, which can impact the brain’s oxygen levels. A good practice to lower a rapid heart beat is to focus on restorative breathing.
   Schedule daily relaxing activities: making sure to engage in enjoyable activities can help keep your stress levels low. These can be simple activities such as going outside for a walk, playing with a pet or attending a yoga class.
   Get some inner peace: studies have found that a strong mind-body connection makes for better brain health. Activities involving religious practices or reflection, prayer, and meditation help protect you from the damaging effects stress causes. 
    
   
   
   this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
   
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