What is Coughs?

A cough is the body’s response to inflammation or irritation in the throat, larynx, bronchial tubes or lungs.

Tips to Control Cough

• Breathe the steam from a vaporizer, hot shower, or pan of boiling water. The moist air will soothe the airways and loosen sinus congestion and phlegm in your throat and lungs. A few drops of the oil of eucalyptus will help this process.
  • Elevate the head of your bed. This will allow your sinuses and nasal passages to drain better and not create that “tickle” in your throat.
  • Stop smoking. Passive smoke or other irritants, such as chemicals, can be a cause. Household cleaners, new carpeting, paneling and mattresses are some of the many possible sources of chemical irritants.
  • Drink at least 8 eight ounce glasses of water. This is especially important if your cough is due to an illness. Water is the best expectorant you can take and will help thin the mucus and loosen the cough.
  • Do not use over-the-counter expectorant cough remedies as they just suppress the symptoms and do not address the underlying problem. If you have the kind of cough with mucus you want to get it out of your respiratory system, not suppress it. Try one of the natural expectorant remedies below.
  • Try eating hot chili peppers, horseradish or other spicy foods. They will help loosen mucus.
  • During the winter, if your house is dry, use a humidifier and a cool-mist vaporizer in your bedroom at night. This will help thin the mucus. Be sure to thoroughly clean the vaporizer, as it can harbor bacteria.
  • Drink hot tea to break up the mucus and open and moisten the airways.
  • Cough drops or hard candy will help stop the tickle if you have a dry cough and will moisten the throat.
  • Avoid foods that increase the production of mucus, such as dairy products, meat and fried foods.
  • Hot packs placed on your throat and chest are very soothing.

There are 13 ways to boost your chances of living a happy, healthy life. More can be added to this list, but, for simplicity’s sake, we’ll stick with this typically unlucky number.

Instead of bringing misfortune, however, the 13 habits promise a life of vigor and vivacity. There are, of course, no guarantees, but many of the practices mentioned here have been published in scientific journals. Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.

Healthy Habit No. 1: Eat Breakfast Every Morning

Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.

“That one act [of eating breakfast] seems to make a difference in people’s overall weight,” says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.

Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.

Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.

For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.

To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.

Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.

“When I’m getting ready in the morning, I don’t really want to take the time to eat breakfast because that would mean sacrificing sleep,” says Johnson. “So I bring my breakfast with me, and I know I have an hour when I’m reading emails in the office when I can eat it. By that time, I’m hungry because I’ve been up for almost a couple of hours.”

Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids to Your Diet

The AHA recommends a serving of fish two times per week.

Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids — which have been shown to reduce the risk of heart disease.

Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.

In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system, says Johnson. Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.

Healthy Habit No. 3: Get Enough Sleep

“Your body has to have enough time to rest,” says Michael Fleming, MD, president of the American Academy of Family Physicians (AAFP). Otherwise, he says you may find yourself feeling cranky and tired.

This may sound like common sense, but according to the National Sleep Foundation (NSF), more than two-thirds of older adults suffer from sleep problems and many American adults don’t get the minimum amount of shuteye needed to stay alert.

Sleep is vital to good health and to mental and emotional well-being. The NSF reports that people who don’t get enough slumber are more likely than others to develop psychiatric problems and to use health care services. Plus, sleep deprivation can negatively affect memory, learning, and logical reasoning.

Not enough ZZZs can also be hazardous. More than one-half of adult drivers — some 100 million people — say they have driven drowsy in the past year, according to NSF polls. About one out of five of these drivers — 32 million people — say they’ve fallen asleep while driving.

Each year drowsy driving causes more than 100,000 car crashes, 1,500 deaths, and tens of thousands of injuries, reports the National Highway Traffic Safety Administration. The NSF recommends taking a 15 to 20 minute nap. Because it takes about 30 minutes for the caffeine to work, taking a nap while you wait for the caffeine to kick in can help restore alertness.

To avoid the pitfalls of insufficient sleep, make sure to get at least seven to 10 hours of slumber each night. Kids need more sleep, depending on their age.

Healthy Habit No. 4: Make Social Connections

Volunteer. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study published in the March/April 2004 issue of the American Journal of Health Behavior.

It makes sense, says C. David Jenkins, PhD, author of Building Better Health: A Handbook of Behavioral Change. He says social ties have many benefits, including:

• Providing information. You may think for instance your frequent nosebleeds, coughing, and sneezing episodes are trivial, but when a close friend or relative hears of it, he or she may encourage you to go to a doctor. If the symptoms turn out to be a serious condition, the social tie could have saved your life.
• Instrumental help. Friends and family can provide physical support in time of need. They may help with cooking, cleaning, running errands, doing grocery shopping, and driving to the doctor’s office.
• Emotional support. Sharing a problem with a trusted person can help alleviate an internal burden. “It’s a load off your chest,” says Jenkins.
• Offering a sense of belonging. This feeling not only helps reinforce a person’s identity, it also assists in preventing and overcoming depression and anxiety.

Community ties also help improve mental functioning, says Fleming. Group activities can help keep the mind active and maintain desirable levels of serotonin — the brain chemical associated with mood. “Lack of social interaction will [decrease] serotonin levels,” says Fleming.

Healthy Habit No. 5: Exercise for Better Health

We already know that physical activity has a bounty of benefits, which makes it so puzzling why so many people just don’t do it. According to the CDC, more than 60% of Americans do not get regular exercise.

In case you needed an incentive, here is a review of the advantages of exercise, per the National Cancer Institute:

• Helps control weight
• Maintains healthy bones, muscles, and joints
• Reduces risk of developing high blood pressure and diabetes
• Promotes psychological well-being
• Reduces risk of death from heart disease
• Reduces risk of premature death

Studies have also shown a link between exercise and a reduced risk of certain cancers.

Besides its long-term effects, moving your body has immediate benefits, says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. The short-term results of exercise include helping people to think and move better, manage stress, improve mood, and get an energy boost.

The excuses that people often give to not exercise are the precise reasons to exercise, says Bryant. People who say they are too tired or don’t have time to workout don’t realize that exercise gives people more energy and allows them to be more productive with the rest of their time.

Healthy Habit No. 6: Practice Good Dental Hygiene

Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities — along with exercise and quitting smoking — that could extend life span.

Roizen’s calculation may raise some eyebrows, but the idea that oral health is connected to overall health isn’t far-fetched.

The mouth, after all, is an integral part of the body. “Teeth have a blood supply, and that blood supply comes from the heart,” says Richard Price, DMD, consumer advisor for the American Dental Association (ADA).

Researchers suspect that the bacteria that produce dental plaque enter the bloodstream. They say these bacteria are somehow associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease.

Other researchers have found links between oral bacteria and stroke, diabetes, and the birth of preterm babies and those that have low birth weight.

In addition to preventing disease, flossing and brushing can help keep your pearly whites intact for more than just cosmetic reasons. Teeth help you chew food, speak properly, and smile — which, according to Price, can help you keep your dignity.

Healthy Habit No. 7: Take Up a Hobby

Look up the word “hobby” in the Merriam-Webster’s Collegiate Dictionary, and you will find the definition as “a pursuit outside one’s regular occupation engaged in especially for relaxation.”

Since they are relaxing activities, hobbies are usually enjoyable. Some people find joy in craftwork, bird watching, sports, going to flea markets, walking in the park, or playing cards.

The joy may help people live healthier and recover better from illness. For one thing, taking part in hobbies can burn calories, more so than just sitting in front of the TV.

In a study of people who had undergone surgery, Jenkins found that people who were involved in hobbies before their operation had better recovery six months later, compared with people who did not have hobbies.

The participants with hobbies tended to have more drive and interest in things and other people, says Jenkins. “It was a more active orientation to life.”

Healthy Habit No. 8: Protect Your Skin

Our skin starts to age as soon as we are born and, according to the American Academy of Dermatology (AAD), the best way to protect it and look younger is to stay out of the sun.

The sun has harmful ultraviolet (UV) rays that can cause wrinkles, dryness, and age spots. Overexposure can cause sunburn, skin texture changes, dilated blood vessels, and skin cancers.

Avoiding the sun, however, is not always ideal or practical. To reduce the risk of skin damage, the AAD offers the following tips:

• Always wear sunscreen with SPF 15 or higher.
• Don a hat with a brim and wear other protective clothing.
• Don’t deliberately sunbathe.
• Try to avoid sun exposure between 10 a.m. and 3 p.m.

Healthy Habit No. 9: Snack the Healthy Way

The ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet. These plant foods can do many things to boost good health, including:

• Reduce the risk of some cancers
• Beat the signs of aging
• Improve memory
• Promote heart health
• Enhance the immune system

One way to incorporate fruits and veggies into your diet is to have them as snacks. “If you can do one thing [to improve your health], concentrate on getting fruits and veggies,” says Johnson. “They are low in calories and high in nutrients.”

She says baby carrots and cut-up produce make tasty, convenient munchies. Other healthful snacks include low-fat yogurt and nuts (in moderation).

The best time to snack is when you are hungry between meals, says Johnson. But beware: Cravings could easily be mistaken for hunger cues, especially for people who are dieting.

Healthy Habit No. 10: Drink Water and Eat Dairy

Water and milk are essential fluids for good health, but they can also help with shedding pounds.

The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.

If you don’t get enough water, the body goes into emergency mode, and clings to every single water molecule it can find, reports the University of Minnesota Water Resources Center. The stored molecules appear as extra weight. The weight is only released once the body gets enough water.

The calcium in dairy, on the other hand, is known to be important for strong bones and teeth. Studies have also shown it can help prevent high blood pressure, kidney stones, heart disease, and colon cancer.

In the weight loss arena, three 8-ounce glasses of low-fat or fat-free milk appear to encourage body fat loss while maintaining muscle mass, according to the ADA. The dairy consumption must be part of a balanced reduced-calorie meal plan.

Healthy Habit No. 11: Drink Tea

“Decaffeinated tea is better,” says Fleming, noting that the caffeinated variety can be dehydrating, and sugary drinks can lead to weight gain.

There is some evidence that tea may help in improving memory, and preventing cavities, cancer, and heart disease. Fleming says, though, that the overall research is still inconclusive.

“There may well be some beneficial effects of tea, particularly the potential antioxidant effect, but we don’t have great data on that right now that is that specific.”

However, there’s no doubt that a cool iced tea can be a refreshing treat during hot days. Try flavoring your tea with juices, fruits, cinnamon sticks, ginger, and other condiments.

Healthy Habit No. 12: Take a Daily Walk

We already mentioned the merits of exercise in habit No. 5. Now, here’s a tip on how to incorporate physical activity into your daily life: WALK.

We’re not talking about taking the time out of your busy schedule to work out — that’s important, too — but infusing life- and limb-saving movement into your waking hours.

“Just move. Pace during phone calls, while you’re brushing your teeth, while watching your son’s soccer game,” says Bryant, noting that every 20 steps a person takes is 1 calorie burned.

An eight-year study of 13,000 people also showed that people who walked 30 minutes daily had a significantly reduced chance of premature death compared with those who rarely exercised, reports the American Council on Exercise.

And there are plenty of opportunities to move those legs:

• Take the stairs instead of the elevator.
• Walk to the store.
• Window shop at the mall.
• Leave your desk and visit your co-worker instead of sending him an email.
• Walk and talk with friends instead of meeting for a meal

Healthy Habit No. 13: Plan

There is, perhaps, no better word in the English language to better illustrate how you can incorporate healthy habits into your everyday life.

“A little planning goes a long way,” says Johnson. “Eating healthy never happens by accident.”

For the most part, neither do good fitness, skin protection, healthy teeth, weight loss, and social ties. Many of these habits take effort that need to be scheduled into busy lives.

To eat healthy, for example, it would help to set aside time to draft a menu, make a grocery list, go to the store, prepare meals, and pack breakfast and lunch.

Recovery from alcohol abuse or dependence means finding a way to stay sober while changing your attitudes and behaviors. You will work to restore relationships with your family and friends and people at your job or school. You will need to find meaning and happiness in a healthy lifestyle that doesn’t include alcohol.

Recovery is not a cure. It is a lifelong process. It begins in treatment, but it doesn’t end when your treatment ends. There are 10 principles of recovery that can help you reach your goals and learn new things to help yourself. They help you gain self-confidence and respect for yourself. They make clear that you’re in charge of your recovery. How far you go is up to you.

To stay sober after treatment, focus on your goals. Find things to do, such as sports or volunteer work. Learn how to say no to alcohol and drugs.

Support

An important part of recovery is being sure you have support. You can:

• Develop and use social support and support groups. Support comes in many forms. You can find it in seminars and groups led by professionals, 12-step groups made up of others with drinking problems, and your relationships with family and friends. You can make support groups more helpful by being an active member.
• Connect with family and friends. They can help you stop drinking and stay sober by encouraging positive steps. For them to do this, you have to be honest with them about your problems and help them by trying.
• Take part in recovery group activities. You may have used alcohol to make friends or be with a social group. Your counselor or doctor can help you learn skills to make friends without drinking. For example, your counselor may help you find a social skills training class.
• Find a sponsor and work with this person. A sponsor is someone who has been in recovery for a long time and helps you stay alcohol-free.

Lapse and relapse

Stopping alcohol use is very hard. It’s not unusual to have setbacks, even years later. Very few people succeed the first time they try. Many people who are trying to recover from alcohol addiction will have lapses or relapses along the way.

• A lapse is the first time you use alcohol again after you have quit or brief episodes of alcohol use at later points.
• A relapse is not being able to stay sober over time. It can occur if you have a series of lapses close together or a lapse that leads to heavier alcohol use over a longer period.

A lapse or relapse doesn’t mean you or your treatment has failed. It may mean that you just slipped up. If this is true for you, accept the mistake and move on. Try to find out why you relapsed and make changes in your life so that it won’t happen again. You also may need more treatment or another type of treatment or more time in support groups such as Alcoholics Anonymous.

A relapse is most likely to occur in the first few months after you stop drinking. It’s smart to plan for a relapse before it happens. Your doctor, family, and friends can help you do this.

Coping with stress

Some people find that relieving stress helps them during recovery. Although there is little research to show that managing stress helps you stay sober, you may find that it helps you feel better overall.

Here are some things you can try:

• Write. Expressing yourself in writing can be a good way to reduce your stress level.
• Share your feelings. Talking, laughing, crying, and expressing anger are normal parts of the emotional healing process and help relieve stress.
• Do something you enjoy. A hobby or other healthy leisure activity can help you relax. Volunteer work or work that helps others also can be a powerful stress-buster and help you stay sober.
• Relax physically. This includes breathing exercises, massage, aromatherapy, yoga, and traditional Chinese relaxation exercises, such as tai chi and qi gong.
• Relax mentally. This includes imagery exercises, listening to relaxing music, self-hypnosis, meditation, and humor.

A healthy lifestyle

When you abuse or are dependent on alcohol, you often get away from some of the basics of good health. Part of recovery is finding your way back to a healthy lifestyle.

• Exercise and be active. This may give you something to do instead of thinking about alcohol, and it also can help reduce stress. People who are fit usually have less anxiety, depression, and stress than people who aren’t active.⁸
• Get enough sleep.
• Eat a balanced diet. This helps your body deal with tension and stress. Whole grains, dairy products, fruits, vegetables, and protein are part of a balanced diet

To rest the eyes, lift them occasionally from close work and look into the distance.
Give rest to your tired eyes by applying two thin slices of cucumber as cool compress and relax as you do so.

Splash cold water occasionally to eyes to relax them and bring back the sparkle to tired eyes.
Prevent the glare of light which has a fatiguing effect on the eyes. Light fixtures in the bedroom should reflect light upwards as well as outwards and not direct on the eyes.
Dip gauze. pads in light tea and keep on the tired eye for 15 minutes.
To fade away -dark circles below the eyes, make paste of three almond kernels and milk. Apply this paste: and leave till it dries.
When applying cream or make up around the eyes use the ring finger (as it exerts less pressure).
Dark shadows and tiny lines under the eyes can be disguised by applying a light coloured foundation under them and smoothening them.
To remove puffiness under the eyes, use raw potato paste sandwiched between two thin pieces, of (for each eye) and keep on the eyes for 20 minute.

If your eyes are on the smaller side, open the using subtle grey, beige or brown shades of shadow, using a darker shade on the crease of the lid.
Apply a pale shade of eye shadow on the lid and deeper shade below the brow for deepest eyes.

When applying mascara, brush with an outward sweep to the underside of the top lashes and allow it to dry before giving a second coat. After this, use a small comb or a small brush to separate them.
Remove mascara from the eyes by rubbing a little moisturizer on the lashes or by dipping a bit of cotton wool in hot water and wiping them. Or place a roll of cotton wool under the top lashes and wipe from above with another piece of damp cotton wool.

If your brows are thick, pluck hair from inner corners with a pair of clean tweezers and pluck from the middle to make an upward arch and let the brow end in a thin line.
Before you start plucking the hair from the brows, draw the sort of eyebrows you have in mind with an eyebrow pencil and pluck from beneath.
When tweezing hair from the eyebrow, pull in the direction of the hair growth with a quick flick of the hand.
Never pluck from above the brow or the re-growth will give a greenish appearance.

For a long face, give the brows a shape by extending them past the outer corners of the eyes to give the illusion of width.

For a square face, pluck above the inner eye-corners curving gently out.

For a round face pluck hair giving a straightest arch.

If the eyes are deepest, pluck the hair from under the brows to give the illusion of large eyes.

Check eye wrinkle cream

Simple everyday eye exercises

• After every hour before a computer screen, close your eyes gently for 30 seconds to relax them.

• Yoga experts recommend you to rotate your eyes often to relax muscles. Move your eyeballs from extreme left corner to the right corner.

• Hold a pencil at arm’s length and slowly bring it towards your nose, keeping eyes focused at all times. This helps prevent blurred vision.

When to see a doctor

• If you have persisting headaches see a doctor and well light your work area and correct your reading/writing posture. · If you have sties often, they may indicate refractive error.

• If you squint every time you read a book or watch television.

• If you have dryness of the eyes, check out if it’s due to antihistamines, decongestants, diuretics, muscle relaxants, tranquilizers that you may have taken.

• If you plan to take oral contraceptives they may decrease tolerance of the eye.

• Even if you have no complaints it’s important to see a doctor and have a routine eye check up.

Don’ts of eye care

• Don’t wear contact lenses for extended periods of time or overnight as this leads to complication.

• Don’t rub eyes frequently as this can cause an eye infection as few of us bother to wash our hands before touching our eyes.

• When you splash water do not do this furiously believing doing this will take away tiredness instead wash gently as splashing may hurtle the smallest dust particles or an allergen which may minutely damage the cornea.

• Use disposable tissues instead of handkerchiefs to wipe eyes, as they are more hygienic.

• Don’t sit near than 15 feet from the television and keep your book at least two feet away for stronger eye muscles.

• Use cream based eye makeup as powdery eye shadows can enter eyes and, cause irritation. Be very gentle in case you wear lenses.

• Avoid using aerosol products like hairspray if you wear lenses.

• Don’t use your mascara for more than a year.

Hair loss can affect both women and men; even though baldness typically affects men it is still very worrying. Baldness can cause men to look much older than they really are; this means that their confidence is damaged as a result. There are however many hair loss drugs, and other natural remedies to treat baldness.

Normally people suffering from a loss of hair will opt for using cosmetic treatments; these simply make the person look although they have a head of healthy hair. There are many simple cosmetic treatments, including hairpieces and weaves. There are also more invasive techniques such as surgical implants; these do however create permanent lasting effects.

Hair pieces are fairly popular because they are so easy to use, you can find these made out of synthetic hair or real hair. Nobody will be able to tell the difference between this and your real hair as long as you choose carefully. Many have netting which lets the hair continue, this makes it look much more natural and realistic. You can also use some pretty strong adhesives which will prevent your hair taking off in the wind! There are also plenty of shampoos, supplements and lotions which can be used.

There are also prescription baldness drugs which have been developed by scientists, these work by slowing down the rate at which you lose hair. Two examples of well known baldness drugs are Rogaine and Propecia; these are commonly used by a number of different people. Both of these drugs have FDA approval for peace of mind.

It’s even possible to purchase Rogaine over the counter without a prescription; the FDA has declared that this is an effective treatment for slowing down hair loss while helping you to re-grow hair that you have lost. The active ingredient in Rogaine is Minoxidil; this is applied directly to the scalp and should be put on twice per day. This is a very popular medication as it not only slows down the rate at which you lose hair, but it also helps you to re-grow your hair. It normally takes a couple of months for your hair to re-grow fully. Rogaine is an effective treatment for genetic baldness; however it may not be suitable for other causes.

Propecia is another drug; however this requires a prescription from your doctor. This is another effective drug for treating male hair loss; it does not work for female loss of hair. This works by reducing the levels of chemicals in the body which damage the growth of hair. This drug was initially developed to manage prostate problems; however this drug has actually seen to be more effective than Minoxodil. This is a great solution for male pattern baldness.

Both of these prescription drugs will slow down the loss of hair, however they don’t normally help you to re-grow any hair.

BIO: Author is an expert in the field of hair loss vitamins and products, hair loss shampoos and hair loss vitamins due to many hours of research. You can learn more about hair loss remedies and hair loss control by visiting HelloHair.org

Changing temperatures mean a change of routine, no matter which part of the world you live in. Knowing a little about how skin functions in the winter, and tweaking a few habits, can make all the difference between a dull winter complexion and glowing radiance.

Moisturise Your Skin

During winter, always keep the skin moisturised. Even oily skins need moisture, as the outer layer can get very dry.

Those with oily skins should use light moisturising lotions, especially after cleansing.

After a bath, apply a body lotion while the skin is still damp. It helps to seal off moisture.

Look after your Lips

And don’t forget about your lips. Chapped lips are often the most noticeable problem for a lady in the winter.

Use a highly moisturising lip balm which provides a protective barrier against the elements.

Exfoliate

At least once a week. This will remove dead cells and allow the skin to absorb extra moisture.

The oil which we all complain about in the summer is no longer being produced because of cooler winter temperatures and central heating. Therefore the skin looses the water which should be retained in the lower dermis of the skin. This can lead to premature aging of the skin and fine lines.

Beauty sleep!

Money can’t buy the benefits of a good nights’ rest. Your oxygen levels will drop if you don’t get enough sleep, meaning that your cells will not be renewed as quickly.

This is when degenerative skin aging sets in. Try to get seven, if not eight hours of rest a night to achieve absolutely gorgeous benefits!

By Cristina Masci

Exercise should be a part of any long-term beauty enhancement program. With a good diet, stress management, and plenty of exercise, you can have a naturally toned face and body that will amaze your friends and family.

Stretching

As an important part of any workout routine, stretching increases muscle flexibility, reduces your chances of injury, and can improve your posture.

Stretching before your workout warms up your muscles and prepares them for more vigorous exercise; stretching after your workout cools down your muscles and can prevent soreness and stiffness later.

Your muscles and joints should feel relaxed when you stretch so if you experience any pain, ease yourself out of your stretching position and move on to less demanding positions.

Yoga and Pilates provide structured stretching techniques that can benefit your body’s various organ systems and functions, and if you prefer to exercise your artistic side, ballet is a wonderful way to stretch and focus your creative energy.

Cardiovascular Fitness

Conditioning your cardiovascular system can help you decrease your risk of heart disease, stroke, high blood pressure, and other life-threatening diseases.

When you condition your cardiovascular system, your body’s demand for oxygen increases and your heart becomes bigger, stronger, and more efficient.

Aerobic exercise (steady, prolonged motion of large muscles) is an excellent way to improve your cardiovascular system; walking, jogging, running, swimming, and cycling are all forms of aerobic exercise.

For best results, you will want to increase and sustain your heartbeat to a target rate between 60-80% of its maximum capacity for at least 20 minutes a day, three times a week.

If you are just starting an aerobic conditioning routine, start out slowly and, as your body becomes more fit, gradually increase your workout until you work up to your target heart rate.

As with any other exercise program, you will want to consult with your healthcare professional to make sure that it is the right program for your needs.

Weight Training

If you’re apprehensive about weight training because you don’t want to look like the guys and gals in bodybuilding magazines, the following information should alleviate many of your concerns.

Lifting weights has become one of the most popular fitness activities for people of all ages, sizes, and backgrounds.

Even if you’ve never touched a weight, education and implementation of the right strength training program can help you increase muscle, tendon, bone and ligament strength, improve your metabolism, and lower your risk of injury.

Generally, if you’re a beginner, machines such as universal gyms are the best because they are convenient, tested for safety, and usually come with tapes and booklets that will help you begin a new strength training program.

Machines tend to be on the expensive side, so you will want to do some research before you purchase any home exercise equipment.

Free weights can be used to supplement conditioning provided by machines, and if you are involved in sports that demand strength training, you may actually prefer to use free weights since they allow you to work on certain areas that many exercise machines are not able to target.
Again, you will want to consult with your healthcare professional before you begin an exercise program or make significant changes to your existing program.

Follow these tips to help keep your brain—and your body—vibrant and healthy throughout your life…

Do:

• Exercise your body regularly and get involved in physically active leisure pursuits
• Keep your mind exercised! Engage in active learning throughout life and pursue new experiences
• Stay socially engaged with friends, family and community groups
• Maintain a positive attitude and a sense of control over your life
• Take steps to manage stress
• Eat a balanced diet, and focus on brain-healthy foods that are rich in antioxidants and omega-3 fatty acids, and consider taking a multivitamin supplement that includes antioxidants and folate
• Mind your numbers: Lose any extra pounds, lower your cholesterol if it is high, and keep your blood glucose and blood pressure under control
• Get adequate sleep
• Get proper medical attention and treatment for any underlying health problems

Don’t:

• Drink to excess, smoke, or use illicit drugs
• Ignore sudden changes in mental status (but don’t be overly concerned about normal slips of memory like forgetting names or where you put the keys)
• Avoid going to the doctor if you notice changes in your physical or mental health
• Overlook the possibility of drug interactions that can affect mental functioning, especially if you are taking more than one prescription medication
• Become isolated in your home
• Think you’re too old to take up something new!

DIARRHEA

Diarrhea is characterized by an increase in the number of bowel movements (going to the bathroom) that contain an increase of liquid. Diarrhea is a way in which the organism rids itself of toxins and bacteria, which is why it should not be stopped suddenly. Instead, it should be allowed to flow for one day in adults.

Symptoms: Stomach inflammation, stomach aches, and frequent visits to the bathroom to defecate. Some fever and dehydration may occur.

Causes: Diarrhea may be caused by bacteria, parasites, viruses, nerves, stress, incomplete digestion, decomposed food and colitis. Milk intolerance is one of the main causes of this illness, especially in small children.

Suggestion: The most important area to treat is dehydration, especially in small children that don’t know how to explain what is happening to them. They should be given plenty of serum-ORS (drugstore) or prepare it at home in the following manner. Put a table spoon of sugar or honey and a teaspoon of salt in ½ liter of water and mix well. Drink every half hour. After treating dehydration, you should begin to eat, slowly at first, consuming easily digested foods and avoiding those that irritate the intestine.

The following is suggested when suffering from diarrhea:

1. At least six hour fast, drinking liquids or the previously mentioned serum, drink rice water or hot tea several times a day.
2. Begin eating a little boiled rice without seasoning. Start with a few spoonfuls, increasing the amount every 3 or 4 hours.
3. If your stomach feels okay, take thin kichidi (Rice + Dal). The next day you can add white bread to the same diet, a little curd, boiled potatoes, carrots, and lightly mashed boiled apples etc. eat light food for few days.

You should eliminate the following:

1. Foods high in fiber.
2. Milk, greasy foods and cold cuts, since they take longer to digest.
3. Spices and seasoning that irritate the mucous membranes.
4. Sweetened orange juice.

Warning! If diarrhea persists it can cause dehydration of the body which is dangerous if not cared for, especially in children. consult your physician.

Suggested food supplements.

Suggested vitamins and minerals