How to deal with Acne

Acne normally starts in teenage but it affects adults too.  Most of the teenagers get Acne in some form.  There are many myths about what causes Acne.  here are some of the facts and how to deal with acne.  Please do not try to pick or squeeze which may cause inflammation. 


Acne consists of spots or painful bumps on the skin.  Normally acne is noticeable on the face but it can also appear on the back, shoulders too.  

Acne is due to the way the skin reacts to hormonal changes.  There are sebaceous glands on the skin which naturally release sebum, an oily substance which helps to protect it.  During the teenage, raised levels of the hormones can cause too much sebum to be produced which can happens in both boys and girls.  The sebum can block hair follicles.  When dead skin cells mix with the blockage, this can lead to formation of spots or acne.  The bacteria in the skin gets multiplied which causes pain and swelling beneath the blockage.

You can see different kinds of acne or spots.  There is no evidence of acne is caused by what you eat.  

• The black heads are small, blocked pores
• White heads are small, hard bumps with a white center
• Pustules are spots with lot of pus visible
• Nodules are hard, painful bumps under the skin

 The inflammatory acne is when the skin is also red and swollen.  This needs to be treated early.  The spots normally will go away on their own, do not try to pick or squeeze them. But they may leave redness to the skin for some weeks or months.  If you have acne, wash your skin gently with a mild cleanser and use an oil-free moisturiser. Scrubbing or exfoliating can irritate the skin, making it look and feel sore.

Treatments for acne

Acne will usually go away on its own, but it can take many years. There are treatments that can help clear acne more quickly. Over-the-counter treatments can help with mild acne. Ask a pharmacist for advice on which treatment could help and how long you will have to use it. You may not see results for several weeks.

If over-the-counter treatments don't help, treatments are available on prescription. Your doctor can assess how bad your acne is and discuss the options with you. Don't be afraid to tell your doctor how your acne affects your life and how it makes you feel.

Mild, non-inflammatory acne consists of whiteheads and blackheads. Treatments include gels or lotions that can contain retinoids (vitamin A), topical (applied to the skin) antibiotics, benzoyl peroxide (which is antibacterial) or azelaic acid, which has antibacterial, antinflammatory and exfoliating properties.

These medications, or a combination of them, can also be used to treat mild-to-moderate inflammatory acne, which has some pustules and nodules. It can take up to eight weeks before you see a difference in your skin, and treatment may need to be continued for six months.
In women, contraceptive pills that contain oestrogen can help clear acne.
If acne is severe, your doctor can refer you to a dermatologist who may prescribe a stronger medication called 'isotretinoin' (Roaccutane).Some light and laser therapies also claim to help get rid of acne.

Do you know that frequent shopping is linked to longer life span

I was just browsing through some of the websites related to health care.  I found one interesting article which says frequent shopping is related to longer life span.  I would like to share that information here.

A study has  indicated that people who do frequent shopping are likely to live longer than people who do shopping only once in a week.  One research conducted by the University of Auckland has linked frequent shopping with longer life span.  Stuff.co.nz reported.  The Researcher Janine Wiles, who has studied 2000 elderly Taiwanese people, said that people who are on frequent shopping are likely to have lot of social contacts which is strongly associated with well-being.   Meanwhile, Massey University lecturer Juliana Mansvelt said another benefit may come from the physical activity of walking from store to store.  The study was published in the Journal of Epidemiology and Community Health

3 simple exercises for a flat tummy

Belly fat is a problem that affects most of the people.  But there are a number of exercises which you can practice to burn this fat and get yourself with a flat tummy.  This article explains about 3 simple exercises you can practice to reduce belly fat and get a flat tummy.   You can see the results within few weeks.


1. Abdominal Crunches
People normally think abdominal crunches are difficult to practice.  But it is not so.  When done properly, this is one of the most effective exercise to reduce belly fat.  Crunches are a great exercise to practice because they target the fat around your waist.  Follow the instructions given below.

• Lie down on your back on a hard surface such as floor.  Bend your knees and place your feet against the floor
• Put your hands behind your head at ear level
• Slowly arch your back up so that your shoulders are away from the floor
• Hold this position for as long as you can comfortably, preferably for 5 seconds
• Repeat this exercise several times

The abdominal crunches are very easy to practice as you do not need any special equipment. You can do these exercises any where as long as there is floor space.  If you practice these exercises every day, then you can burn the fat in no time and tone up your stomach muscles.

2. Torso Twist
This is also a simple exercise.  Here is the procedure.

• Stand on a floor with your feet separated.
• Place your hands on your waist and start twisting your torso from left to right without moving your legs or knees
• Repeat this for few times
• Once you have done a few repetitions like this, you should try to twist and stretch your arms to reach the opposite foot at the same time
• When you have done all this perfectly, you can then raise your arms above your head and do the twists.  

 The torso twist will help to remove any fat around your torso.
 3. Cardio exercises
In order to tone up your stomach, you need to burn all the fat around your belly. You can practice cardio exercises like jogging, swimming, walking to achieve this goal.  While these exercises are not specially targeting belly fat, they are very easy to do and will burn fat in your whole body.  So you should be very active to start burning belly fat.

By combining all of the above exercises, you can get a faster results to achieve a flat tummy.

Diabetes diet for Indians

It is very important to know what to eat and what not to eat for controlling diabetes.  It is very important to follow a diabetic diet in order to prevent or control diabetes.  So it is very much essential to have a healthy diabetes diet along with exercise to have a healthy living.  Do you know what makes up a good diabetes diet for Indians?  You can see a lot of diabetes diets published online but let us what are the foods locally available in India for a good diabetic diet.   I have gone through various websites and checked the diabetes diets for Indians.  Here is a summary of diabetes diet for Indians.

Diabetes diet for Indians

A duabetes diet should be high on fiber and must contain milk without cream, butter milk, fresh fruits, green vegetables etc.  The diabetes diet for Indians must be in the ratio of 60:20:20 for carbohydrates, fats and proteins.  The calorie intake per day should be between 1500 to 1800 calories with the proportion of 60:20:20 as indicated above.  The diabetes diet should have at least two seasonal fruits and three vegetables in the diet plan.  Here is a list of diabetes diet for Indians as shared by a doctor.

-  One teaspoon of methi seeds soaked in 100 ml of water overnight.
-  Drink tomato juice with salt and peppar every morning on empty stoamch
-  6 almonds soaked overnight each day is also helpful for keeping a check on diabetes


Here is  a diabetes diet for Indians as suggested by experts

- Grains, oats, channa atta, millets and other high fiber foods should be included in your meal. 
-  Milk is the right combination of carbohydrates and proteins.  Two servings of milk daily controls blood sugar levels
-  High fiber vegetables like peas, beans, broccoli and spinach and leafy vegetables should be included in your diet. pulses and sprouts are a healthy option in the diet
- Vegetables rich in fiber help in lowering blood sugar levels
- Good fats like Omega 3 and MUFA should be consumed as they are good for body.  The natural sources for these are  canola oil, flax seed oil, fatty fish and nuts. 
- Fruits high in fiber like papaya, apple, orange and guava should be consumed. Mangoes, bananas, grapes contain high sugar and hence can be consumed in lesser quantities.


The diabetes diet for Indians includes carbohydrates, proteins and fats. As always, a balanced and planned diet can build and improve personal health. A controlled diabetes diet may seem like a drag and bore, but a good cook can add life to a diet. Time to call up mom and experiment with diabetes diets!

Causes of High Blood Pressure

Before going into the details, let us see what is Blood Pressure?  Blood pressure is nothing but the measure of the force with which the blood is pushing against the blood vessel walls.  The heart pumps the blood into the arteries which carry the blood throughout the body.  High blood pressure is very dangerous because it causes your heart to work harder to pump the blood to the body and causes hardening of the arteries and may develop into heart failure.

Let us now see what is the normal blood pressure readings before going into the causes of high BP.  A blood pressure reading has a top number (systolic) and a bottom number (diastolic).  The range of values of blood pressure are listed below.

•  Normal blood pressure : 120 over 80 ( 120 / 80 )
• Pre hypertension : 120 - 139   over 80-89
• Stage 1 high blood pressure :  140-159  over 90-99
• Stage 2 high blood pressure :  160 and above over 100 and above

If your blood pressure is above the normal range, you should immediately consult your doctor about the steps to be taken to control it and bring to normal.

What causes high blood pressure?

 The exact reasons for high blood pressure are not known, but there are several factors and conditions which play a role for development of high blood pressure.  These factors responsible for High Blood Pressure include :

• Smoking 
• Over weight
• Lack of physical activity
• Too much salt in the diet and too much alcohol consumption
• Stress and old age
• Genetics
• Family History
• Old Age
• Kidney disease
• Thyroid disorders 

 There are two types of high blood pressure.  1.  Primary ( essential ) Hypertension   2.  Secondary Hypertension

1. Primary Hypertension : There is no exact cause for high blood pressure.  This type of high blood pressure is called as Primary or Essential Hypertension.  This tends to develop gradually over many years.

2. Secondary Hypertension :  Some people has high BP caused by a certain underlying condition.  This type of high blood pressure is called as Secondary Hypertension. This kind of high blood pressure tends to appear suddenly and cause higher blood pressure than does primary hypertension.  There are many conditions and medications which can lead to secondary hypertension which include:

• Adrenal gland tumors
• Kidney problems
• Defects in blood vessels
• Some medications like birth control pills, cold remedies, decongestants, pain relievers and some other drugs
• Illegal drugs like cocaine and amphetamines
  

Home remedies for High Blood Pressure

High blood pressure or hypertension is very common in this modern era of fast life style.  Hypertension is also called as silent killer.   The main causes of hypertension are Stress life, smoking, lack of physical activity, obesity, kidney diseases, old age and also family history of high BP.   There are some home remedies for curing high blood pressure.   For more details of how to cure high blood pressure by home remedies please visit the following link.

Home remedies for hypertension

What is arthritis

Arthritis is nothing but an inflamation  of joints. You can see the inflamation by an indication of swelling, redness or warmth in the joints. The word "Arthritis" is derived from Greek word "Arthron" meaning "joint" and the latin word "itis" meaning "inflamation".  The Arthritis affects the musculoskeletal system especially the joints.  Normally people above the age of 50 years suffer from arthritis.  There are nearly 100 different types of arthritis. 

A joint is a place where one bone moves on another bone.  The ligaments hold the two bones together. Any part of our body can become painful due to arthritis.  Here are some of the symptoms of arthritis.

• Very high fatigue
• Loss of flexibility in the joint
• Lack of energy

A person with arthritis normally avoids physical activity and simply takes rest.  But it should be understood that the joints become stiff and lose flexibility if there is no exercise.

Preventive tips for Acne

 We all know that pimples are tiny inflammations on the skin.  The pimples often develop after black heads become clogged and infected.   Pimples often appear as deeper lumps on the face, neck, chest, back and also on shoulders.

Preventing Acne is really a difficult thing to do.  There is no cure for Acne but you can minimize it and control the condition.  Effective acne prevention requires using the correct acne treatments and hygiene habits.  Please look at the following tips to get rid of acne and pimples.

• Don't pick pimples : It is really a very bad habit to pick the pimples on your face or body.  This can permanently scar your skin.  This will cause more infection.  If you must pick, immediately apply a topical antibiotic to help yourself.
• Wash your skin gently:   It is very important when you wash your face, you should be very careful about how hard you press or rub your face.  It will irritate your skin if you press hard while washing your face.  This can break open the pimples on your face.  So you should be careful to see that you wash your face lightly.  
• Avoid Stress:  Try to avoid stress.  Make sure you get enough sleep, eat healthy and spend some time to have fun. Stress will definitely trigger acne.  So try to avoid stress.  Exercise regularly so that this will reduce stress and increase the blood circulation which will definitely help in preventing acne.
• Drink at least 2 to 3 liters of water every day.
• Try to avoid hot and humid environments like poorly ventilated kitchens, gyms and stay away from cooking grease or machine oil that can contribute to black heads.
• Always wear loose clothing :  Where ever possible try to wear loose clothing and avoid friction against the skin caused by helmets, straps, and hand bags etc.
• Eat plenty of fruits and vegetables.

Follow the above tips to prevent acne.

The perfect foods to stay young

Do you want to stay healthy and young?  Here are 8 perfect foods which help you to stay healthy and young.  You can also lost weight, have longer life span, improve memory, strengthen cardiovascular etc. with these foods.
Let us see what are these foods.

1. EGGS :   Each egg has 72 calories and each large egg has 6.3 grams of high-quality protein and a full load of vital nutrients.   The main benefit of eggs is that you can lose weight by taking eggs.
2. GREEN TEA : The main benefit of green tea is that your life span increases by taking green tea.  Taking green tea reduces the risk of cancer by 60%.  Green tea can help to prevent tooth decay too.  Green tea has bacteria killing abilities that help prevent food poisoning and it also kills bacteria that cause dental plaque.
3. GARLIC:  Here are some of the health benefits of garlic.  Raw and crushed garlic is a powerful anti biotic.  Garlic fights cancer, strengthens the cardiovascular system and decreases fat storage and fights acne inflammation.  There are claims that garlic helps in cholesterol management. Garlic can help in normalization of body functions.  For example garlic can reduce the blood pressure in high blood pressure sufferers and can increase the blood pressure in case of low BP sufferers. Garlic is powerful against tumor formation including cancer.  Garlic helps against fungal or bacterial infection.  Garlic also helps in nomalization of blood sugar.
4. ALMOND:  Almonds improves your memory.  Some of the health benefits of almonds include getting relief from constipation, respiratory disorders, cough, anemia, impotency and also diabetes.  Almonds also help in hair care and skin care (psoriasis) and dental care.  Almonds induce high intellectual levels and is considered as an essential food for growing children. Almonds also help in reducing bad cholesterol.  Almonds also reduce the risk of heart diseases. The presence of magnesium in almonds helps reduce the risk of heart attacks. Almonds also help in reducing weight.
5. AVOCADO:  Avocado fruit reduces the risk of heart disease. Avocado contains Oleic Acid which helps lower the cholesterol levels.  Avocado also has potassium which helps in regulating blood pressure.    Adequate intake of potassium helps in guard against circulatory diseases like high blood pressure, heart disease or even heart stroke.  Avocado fruits are a source of glutathione which is an important anti oxidant which is very important in preventing aging, cancer and heart disease.  
6. GREEK YOGURT : Greek Yogurt has many health benefits which include promoting intestinal health, strengthening of bones, lowering blood pressure, reduction of weight, and anti cancer properties.
7. BELL PEPPERS :  Bell peppers are packed with several nutrients.  Bell peppers are good source of vitamin C, vitamin B6 and folic acid.  Bell peppers have been proved to be protective against cataracts. Bell peppers also help prevent blood clotting and reduce the risk of heart attacks and strokes.  Bell peppers also help prevent lung cancer.
8. GRAPEFRUIT:  Grape fruit is very rich in vitamin C. Consumption of grape fruit can help increase metabolism.  Grape fruit also helps in prevent occurance of tumors and cancers. Grape fruit is a natural anti septic for wounds when used externally.  Grape fruit also helps in improving complexion.  It also helps in reduction of weight.

Diet for Hydertension

High Blood pressure or Hyper Tension has become a common in today's lifestyle.  Many people are suffering from High Blood Pressure in recent days.  High blood means high pressure in arteries.  . Arteries are vessels that carry blood from the pumping heart to all the tissues and organs of the body. High blood pressure does not mean excessive emotional tension, although emotional tension and stress can temporarily increase blood pressure. Normal blood pressure is below 120/80; blood pressure between 120/80 and 139/89 is called "pre-hypertension", and a blood pressure of 140/90 or above is considered high.

What makes liver unique?

Liver is the only organ in human body that can regenerate itself after large portions of it is removed.  Even if 80% of the liver is removed,  it will grow back to normal size within a few weeks.   This is the reason why it is safer to remove large portions of liver from living donors and persons with liver tumors.

All the functions of the liver remain normal even if 70 to 80% of the liver is removed ( provided the remaining 20 or 30% is healthy).  So in persons with liver cancer, large portion of the liver is removed even then the patient is safe without any harm or compromise to liver function. At the same time more than 50% of the liver can be removed from a donor for transplant purposes without causing any problem to the donor.   Liver is the only organ in human body that grows even if large portion of it is removed.

What is Liver Dialysis

Liver Dialysis is a process in which toxins are removed from liver to sustain the patient till a liver transplant is done to him/her.   Liver dialysis is only a temporary solution and it is not like kidney dialysis which keep patients alive for months or years.  The filtration can be effective for several weeks. Liver dialysis has been approved for use in patients with chronic hepatitis C and some other liver diseases.  This procedure is used for patients who have no other options except liver transplant.  So liver dialysis is done till the patient gets a liver for transplant.  It is better if a donor is found to donate liver.  Many liver dialysis patients get the donors from their family members.  Only a portion of the donor liver is taken so that patient and the donor survive the surgery.  This is also called as live organ donation.

Bad habits that cause pimples

Here are some of the bad habits which cause  pimples or acne.  You can avoid these habits so that you will not get acne.  So you can stop the bad habits to prevent acne and enjoy a healthy glow of clear skin.

The acne or pimples occur when oil, bacteria, and dead skin cells clog hair follicles.  The people with oily skin are more prone to get pimples but if you can break some bad habits, you can prevent pimples.  Here are some of the bad habits which can cause pimples and you can avoid them.

• Washing your skin very often :  It is important to keep your skin clean, but washing it too often will only make the acne worse.  Instead of that you can just wash your face in the morning when you wake up and  at night before sleeping./
• Scrubbing your skin vigorously : Scrubbing your skin vigorously with a wash cloth will cause significant irritation — and may worsen your acne-prone skin.  To prevent acne, always wash with only lukewarm water and a gentle cleanser.
• Picking at your skin and popping your pimples : Some times it may be irresistible to pick or pop pimples,  this behavior can cause increased redness from squeezing the pus deeper into the skin and sometimes even scarring. Instead, keep your hands off your face and let pimples go back down to size with the help of an anti-acne lotion or cream.
• Not cleaning sweaty skin :  Your skin will be covered with sweat after having a tough work or have been outside in the sun.  Please do not allow the sweat to dry on the skin.  Instead, always  bathe or wash your skin promptly after sweating.
• Skipping the shampoo : If you have oily hair, that oil can seep down to your face and can cause pimples. So you make sure that you wash your hair each day to keep excess oil off your forehead.  
• Getting hair products on your face :  It is very important to keep hair spray, gel, or other hair products away from your face to prevent them from clogging up your pores.  You should cover up your face when applying these hair products on your hair and off your skin.
• Eating greasy food : Greasy foods can make acne-prone skin worse because of the excess oil and grease that can get on to the skin from the food itself.  So have a healthy diet without greasy and fried food to spare your skin. 
• Using cosmetics containing oil :  If you have acne-prone skin, you should avoid using oily skin products.  Look for oil-free options labeled with the terms "non-acnegenic" or "non-comedogenic" to help prevent acne.

How to improve your memory

Memory is the ability of remembering the things and facts and recall them back whenever required. In simple words, memory is the mental activity of recalling the information that you have experienced or learned in the past.

We can say that memory is the process of 1)encoding, 2)storing and 3)retrieving information that we collected in the past. Memory gets affected when we fail to do any of these three.

Surveys have indicated that the first memories are formed at the age of four. Just like health and beauty, a good memory is a gift of God and we can improve the memory only by natural way. Here are some tips to improve memory.

• Proper nutrition is very important to improve the memory.  You should have better nutrients in your diet which is very much essential for a good memory.
• Have enough sleep.   If you do not sleep for the correct time, this may interfere with memory.  To have good memory power,  you should always have a sound sleep and that too for correct number of hours. Normally students sleep less because of their busy schedules with school activities, and extra curricular activities.  If you have a problem of sleeplessness, then take 10 to 15 minutes of meditation to energise yourself.
• Getting enough sleep. Lack of sleep can interfere with memory. . Today, students have very busy schedules with school activities, sports and extra curricular activities that the only time left for studying is late at night or they end up cramming for tests and finals at the last minute.
• Rehearsal is another thing to improve memory.  The basic principle behind rehearsal is to repeat something over and over again until we know it. Regular brain exercises:  Regular brain exercises like doing maths with out calculator, attempting various puzzles, baffles etc. will sharpen your memory.
• Regular physical exercise: Regular physical exercise will improve the blood supply to your brain thereby improving the memory power.  
• Managing Stress: Cortisol, the stress hormone will damage the hippocampus which plays an important part in processing information in your memory.  Stress makes it difficult to concentrate.  
• Drink plenty of water : Toxins can have an adverse effect on memory. Drinking plenty of water helps to flush away toxins from your body.
• New research indicates that walking six miles to nine miles every week can prevent brain shrinkage and memory loss.  
• Do not take alcohol. Over medication can lead to memory problems as we get older.

Interesting Facts about Human Blood

1) A woman has approximately 4.5 litres of blood in her body, while men have 5.6 litres.

2) The kidneys filter over 1515 litres of blood every day.

3) If you could stretch out all of a human's blood vessels, they would be about 96,560 km. long. That's enough
to go around the world twice.

4) Blood accounts for about 7% of a human's body weight.

5) A newborn baby has about 0.23 litre of blood in his/her body.

6) Two million red blood cells die every second.

7) By donating just one pint (1.75 litres) of blood, four lives can be saves.

8) One unit of blood can be separated into several components: red blood cells, plasma, platelets and
cryoprecipitate.

9) Red blood cells carry oxygen to the body's organs and tissues.

10) Red blood cells live about 120 days in the circulatory system.

11) Platelets promote blood clotting and give those with leukemia and other cancers a chance to live.

12) Plasma is a pale yellow mixture of water, proteins and salts.

13) Plasma, which is 90 percent water, makes up 55 percent of blood volume.

14) Healthy bone marrow makes a constant supply of red cells, plasma and platelets.

15) There is no substitute for human blood.

Healthy Fruits and their benefits

1. Olives :

Hindi Name - Jaitun
Correspond with: Female reproductive organs, especially ovaries
How they benefit : Olives are rich in mono unsaturated fatty acids which are useful to raise good cholesterol, calcium and iron. The Vitamin E, hydroxytyrosol, and Oleuropein (all phytochemicals) present in olives are healthy for the female reproductive process. They help maintain healthy hormone levels and unobstructed blood flow to the pelvic area which is essential for sexual performance. Combine with: Cranberries. It will help prevent urinary track infections. Moreover, cranberries contain flavonoids that prevent forma tion of cysts in ovaries.


2. KIDNEY BEANS:

Hindi Name – Rajma
Correspond with: Kidneys. Its resemblance is all too obvious.
How they benefit: Kidney beans contain flavonoids and glucosinolates that regulate the creatinine level in the kidney. It has also a trace of mineral called molybdenum which is responsible for detoxifying sulphides and help in management of creatinine.
Combine with:
Black urad daal. The daal helps the chemical content get absorbed fully in the body

3.FRESH FIGS:

Hindi Name - Anjeer
Correspond with: Male reproductive organs
How they benefit: Figs, which are high in sugar content, give energy and vitality to the scrotal sac. They help maintain proper temperature inside the scrotal sac which is essential for sperm mobility, thereby leading to proper erections as well. Including figs in your diet helps battle fatigue and depression, a common reason attributed to poor performance in bed.
Combine with: Pumpkin seeds that are a good source for zinc. Zinc is important for sex drive and is also needed by the body to make sperms.

4. TOMATOES

Hindi Name - Tamator
Correspond with: Heart. A tomato has four chambers and is red. Ditto for your dil.
How they benefit: Tomatoes have fibre and lycopene, a type of phytochemical which is a powerful anti-oxidant. They also have Vitamin K which regulates blood flow.
Combine with: Lotus stem, which resemble arteries. Okra is a good combo too since it's known to purify blood capillaries. Tomatoes are best consumed through soups and sauces (without preservatives). While the raw form is healthy, cooked tomatoes are more advantageous as the heating process makes lycopene easily absorbable.

Walking can keep you healthy

If a daily fitness walk could be put in a pill, it would be one of the most popular prescriptions in the world. It has so many health benefits. Walking can reduce the risk of many diseases — from heart attack and stroke to hip fracture and glaucoma. These may sound like claims on a bottle of snake oil, but they're backed by major research. Walking requires no prescription, the risk of side effects is very low, and the benefits are numerous:


Managing your weight : Combined with healthy eating, physical activity is key to any plan for long-lasting weight control. Keeping your weight within healthy limits can lower your risks of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis.


Controlling your blood pressure : Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Staying fit is just as effective as some medications in keeping down blood pressure levels.


Decreasing your risk of heart attack : Exercise such as brisk walking for three hours a week — or just half an hour a day — is associated with a 30% to 40% lower risk of heart disease in women. (Based on the 20-year Nurses' Health Study of 72,000 female nurses.)


Boosting "good" cholesterol – the level of high-density lipoproteins (HDL) : Physical activity helps reduce low-density lipoproteins (LDL or "bad" cholesterol) in the blood, which can cause plaque buildup along the artery walls — a major cause of heart attacks.


Lowering your risk of stroke : Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a week, can cut the risk of stroke in half, according to a Harvard study of more than 11,000 men.


Reducing your risk of breast cancer and type 2 diabetes : The Nurses' Health Study also links regular activity to risk reductions for both these diseases. In another study, people at high risk of diabetes cut their risk in half by combining consistent exercise like walking with lower fat intake and a 5% to 7% weight loss.


Avoiding your need for gallstone surgery : Regular walking or other physical activity lowers the risk of needing gallstone surgery by 20% to 31%, found a Harvard study of more than 60,000 women ages 40 to 65.


Protecting against hip fracture : Consistent activity diminishes the risk of hip fracture, concludes a study of more than 30,000 men and women ages 20 to 93.


The list goes on and on. Many other studies indicate a daily brisk walk also can help:


• Prevent depression, colon cancer, constipation, osteoporosis, and impotence
• Lengthen lifespan
• Lower stress levels
• Relieve arthritis and back pain
• Strengthen muscles, bones, and joints
• Improve sleep
• Elevate overall mood and sense of well-being.

Good tips for a Good Heart

Please the following points and follow them to have a healthy heart.


1. Drink eight glasses of water a day.
2. Include two vegetables and one fruit in every meal.
3. Begin each meal with a raw vegetable salad.
4. Make a light snack of assorted sprouts.
5. Start the day with a glass of warm water and a dash of lime..
6. Use only fresh vegetables.
7. Once a week have only fresh fruits until noon, make lunch the first meal of the day.
8. Eat only freshly cooked meals, not refrigerated leftovers.
9. Include one green vegetable and one yellow vegetable in every meal.
10. Go on a juice fast for a day. Start with vegetable juice, and sip fruit for lunch and dinner..
11. Kick the old coffee habit. Have a glass of fresh fruit juice instead.
12. Cut out all deep-fried foods from your diet.
13. Cut down on high sugar products like soft drinks, ice-cream, candy and cookies in your diet.
14. Never skip a meal, even if you're on a diet. Eat a fresh fruit or have vegetable juice instead.
15. Avoid beverages like soda, coffee, colas and so on.
16. Include high fiber foods and plenty of fruits, vegetables and grains in planning your diet.
17. Use salt in moderation
18. Wash vegetables thoroughly in clean water before chopping.
19. Stream or boil vegetables (rather than fry or saute).
20. Retain peels of potato, cucumber, carrot and tomato while cooking.
21. Do take a moment off to mentally list out the nutritional value of the food you're about to eat.
22. Don't rush through your meals. Set aside enough time to appreciate, enjoy and digest your food.
23. Make every meal an enjoyable experience. Set dishes out attractively and chew slowly to appreciate the full flavor of the foods you eat.
24. Choose to be radiantly healthy. Keep yourself informed about the nutritive value of every food you buy.
25. Shop for groceries yourself. Notice the look, feel and smell of fresh fruit and vegetables and enjoy their intrinsic goodness.
26. Watch out for eating habits paired with emotional states, like reaching for a chocolate when youre depressed. Resist the urge and eat fruit instead.
27. Eat popcorn (rather than chips) while watching a movie.
28. Sit at the table at meal times. Don't read the paper or review bills while eating.
29. Make it a point to have dinner with the entire family at the table, and not in front of the TV.
30. Eat just to the point of the fullness. Don't stuff yourself!
31. Stop smoking.
32. Restrict alcohol consumption.
33. Get a good night's sleep, every night.
34. Enroll today in an exercise programme.
35. Take a brisk, 20 minute invigorating walk each morning.
36. Spend 10 minutes every morning and evening doing basic stretches.
37. Do not use elevators when you can climb the stairs.
38. Enroll in a TM programme today.
39. Focus on your breathing. Take a deep breath, then exhale slowly. Repeat a couple of times a day.
40. Learn to relax. Spend 20 minutes consciously relaxing each muscle of your body.
41. Spend 20 minutes a day in silent meditation, prayer or contemplation.
42. Learn the healing power of laughter. Watch a crazy movie, recall a joke or read a funny book and laugh out loud.
43. Tap the powers of your sub-conscious. Relax your body for 20 minutes and project the Perfect You're on your mind screen.
44. Balance your lifestyle. Devote equal time each week to work and fun.
45. Join kids in a sports activity and rediscover the joys of childhood.
46.. Do keep in touch with friends. Call up or visit them and be at peace with the world.
47. Enroll in an activity (like dancing, swimming or roller skating...) you never indulged in because you were afraid of what people might say.
48. Forgive someone who you think has done you wrong and cleanse your spirit of rancor.
4. Do a nice turn to someone you don't know too well, but who could do with a friend.
50. Spend a quiet half-hour chatting with your family.
51. Listen to soothing music for 15 minutes at least each day.

Simple but very useful Health Tips

Use aloe vera gel to soothe skin rashes and irritations. It contains 18 amino acids that can cure most form of skin damages.

· To make protein rich and low fat paneer at home, use skimmed milk. Add a few drops of fresh lemon juice and wait for the milk to curdle.

· Rub your palms for a few minutes and place them on your eyes. This helps reduce the strain caused by staring at the computer screen for too long.

· Drink fresh pear juice to calm tense nerves and prevent throat infections.

· Include Vitamin C rich food like Spinach in your diet to reduce dark circles.

· To increase calcium levels, lower intake of sugar apart from taking in high calcium foods.

· To minimize the damage by bleach to your skin, apply a layer of petroleum jelly before bleaching.

· To condition hair naturally, mash a ripe banana and spread the puree through your hair. Leave on for 15 minutes and wash off after 15 minutes.

· Get rid of a tan by mashing a ripe papaya and applying the puree on your face. Leave it on for 10 minutes and wash off your face with cold water.

· Pregnant women are advised to include tomatoes in their everyday diet. A regular intake of the juicy fruit helps in dealing with morning sickness.

Become Medical Assistant through online courses from St. Augustine School of Medical Assistants

St. Augustine School of Medical Assistants is now providing online training with their Certified Medical Assistant Program. This program from St. Augustine School is very convenient and will allow one to study online at our own pace and convenience. This program can be completed within 6 to 8 weeks by most of the students. But there is no limit to the time period to complete the course. The Job opportunities for medical Assistants is growing day by day and is the fastest growing occupations in the next decade.

These programs are very affordable and the fee is very less (%645) and learning is very easy. There is no need to go to any school, just stay at home and just take the classess any where and any time through online. All the classes and labs are online with self-paced study. Complete online support is provided to answer all the queries. The procedure to take up this program is as follow:

1. Register online
2. You will receive your user name and password
3. Complete the online classes at your convenience
4. After finishing the classes take the online Medical Assistant exam
5. We will then send your certificate and transcripts

The fee need not be paid at one time lumpsum amount but can be paid in instalments of $285 per month. There is a special discount rate of $485 for groups of two or more students.


These Medical Assistant courses are very convenient that the entire program can be completed at our own pace and study all classes online at anytime around the world.


Medical assistants as healthcare professionals perform administrative and clinical tasks to keep the offices of physicians, podiatrists, chiropractors, and other health practitioners running smoothly. Medical assistants find employment in private and public hospitals, as well as inpatient and outpatient facilities, medical doctors, etc. Given their role as healthcare professionals the demand for medical assistants is only on the rise.

So start enrolling for the program for a bright future as Medical Assistant in just 6 to 8 weeks.


Enroll in this program today and become a professional Medical Assistant in just 6-8 weeks!