Fake and impure honey have become commonplace in the market today, despite many people's preference of 100% bees' honey. The problem with this is, unfortunately, fake and impure honey can be passed off as pure very easily. When viewed on the2. helf, it is very hard to pick out what is pure, and what is not. There are, however, a few ways to figure this out.
1. Check the label. You would be amazed at how many people neglect to look closely at the label of food products before buying them, and then are dismayed to find they bought something they really didn't want. Check around the brand name, and the ingredients list (if there is one) for a mention of additives. The company should be required to list them if you are shopping in certain countries. If there are no mentions of additives, buy the honey. Taste the honey. If it seems off, and yet the label claims it is pure, there are a few simple tests you can run to check the purity of the honey.
2. The water glass test.
Get a glass of water. This and a tablespoon of honey are all you need for the first test. Empty the honey into the water. If the honey is impure, it will dissolve in the water- the most common additive to honey is syrup of jaggery, which dissolves. If it is pure, the honey will stick together, and sink as a solid lump to the bottom of the glass.
3. The flame test.
Get a lighter and a candle with a cotton wick. This test is better if you don't have as much honey to spare. Dip the cotton wick of the candle into a bit of the honey, and shake off the excess. Attempt to light the wick. If it burns, then that is completely pure honey. If it refuses to burn, then the presence of water is not allowing the wick to burn. (If there is only a very small amount of honey on the wick, though, it might still burn. It will produce a crackling sound, and it would be best to blow out the wick and try again if it does, this time with more honey.)
4. The absorption test.
Pour a few drops of honey on blotting paper and observe whether or not it is absorbed. If it's absorbed, the honey's not pure. If you don't have blotting paper, pour a little bit of honey on a white cloth, then wash the cloth. If there is any stain left by the honey, it is probably not pure.
5. The mixture test.
Mix equal part honey and methylated spirits. Stir well. Pure honey will settle to the bottom. Impure honey is more likely to remain dissolved and make the solution milky.
Sunday, June 17, 2007
Monday, April 23, 2007
Hair care
In summer, the hot and humid weather results in a lot of hair problems.
In fact, very few of us have normal, healthy hair. Good hair needs good care. If you are suffering from problems like oily scalp or dandruff or hair-fall, then have a look at these tips below and try following them. Within a month you will see results.
DANDRUFF:
* Apply neem leaves extract with lemon juice on the scalp and keep it for 30 minutes, then rinse it.
* After shampoo, apply vinegar and lemon juice mixed in equal quantities on the scalp and keep it for 5 to 10 minutes and rinse it.
* Massage the scalp with jojoba oil or coconut oil by gentle inward circulation for 30 minutes and wrap the hair with hot towel for ? an hour. Shampoo the next morning.
HAIR FALL:
* Take 2 tsp of castor oil, 2 tsp of amla, 2 tsp of shikakai, 2 tsp of reetha powder, two tsp of fenugreek (methi) powder, 2 eggs and 2 tsp paste of neem leaves. Mix all of them and apply to the roots and keep it for 45 minutes. Then shampoo.
OILY HAIR:
* Mix 3 tsp of flour, 10 crushed strawberries, 2 tsp of amla powder and 1 tsp of white vinegar in cold water. Apply this paste on the hair and leave it for 40 minutes and then rinse it. This cleanses your hair and scalp.
Hair vitaliser:
* Grind a few hibiscus leaves and flowers and mix in 2 to 3 drops of coconut milk. Rub gently on the scalp. Rinse your hair after half an hour with a mild shampoo. It can be effectively used to treat various problems like hair-fall, dandruff and premature greying.
Hair tonic:
* Juice of fresh neem leaves cures scalp disorders including dandruff. It even reduces hair loss. A regular massage with neem juice can get rid of lice as well.
Thanks to Shri Hasan Ali
In fact, very few of us have normal, healthy hair. Good hair needs good care. If you are suffering from problems like oily scalp or dandruff or hair-fall, then have a look at these tips below and try following them. Within a month you will see results.
DANDRUFF:
* Apply neem leaves extract with lemon juice on the scalp and keep it for 30 minutes, then rinse it.
* After shampoo, apply vinegar and lemon juice mixed in equal quantities on the scalp and keep it for 5 to 10 minutes and rinse it.
* Massage the scalp with jojoba oil or coconut oil by gentle inward circulation for 30 minutes and wrap the hair with hot towel for ? an hour. Shampoo the next morning.
HAIR FALL:
* Take 2 tsp of castor oil, 2 tsp of amla, 2 tsp of shikakai, 2 tsp of reetha powder, two tsp of fenugreek (methi) powder, 2 eggs and 2 tsp paste of neem leaves. Mix all of them and apply to the roots and keep it for 45 minutes. Then shampoo.
OILY HAIR:
* Mix 3 tsp of flour, 10 crushed strawberries, 2 tsp of amla powder and 1 tsp of white vinegar in cold water. Apply this paste on the hair and leave it for 40 minutes and then rinse it. This cleanses your hair and scalp.
Hair vitaliser:
* Grind a few hibiscus leaves and flowers and mix in 2 to 3 drops of coconut milk. Rub gently on the scalp. Rinse your hair after half an hour with a mild shampoo. It can be effectively used to treat various problems like hair-fall, dandruff and premature greying.
Hair tonic:
* Juice of fresh neem leaves cures scalp disorders including dandruff. It even reduces hair loss. A regular massage with neem juice can get rid of lice as well.
Thanks to Shri Hasan Ali
Tuesday, April 17, 2007
11 Ways to sleep better
Studies show that far too many of us are not sleeping well, and lack of good-quality sleep can lead to more than just feeling tired: everything from traffic accidents and poor work performance to crankiness, illness, and a less-than-attractiv e appearance can be the result of sleeping poorly.
To look and feel your absolute best, you need to get approximately seven to nine hours of deeply restful, quality sleep each night. Here are eleven simple tips so you can start sleeping like a baby. Find out how to get a great night?s sleep, right here:
1. Create A Sleep-Conducive Environment
The room you sleep in is vital to getting rest. Make sure it is dark, clean and has good ventilation. Try to keep the air fresh and the room temperature between 60 and 65 degrees for the best sleeping conditions. Make sure you have the right amount of blankets and soft pillows. If it isn?t comfortable, you aren?t going to sleep. Also minimize noise and light during sleep by using ear plugs and window blinds.
2. Avoid Caffeine, Alcohol and Tobacco
Caffeinated drinks and food such as coffee, tea, sodas and chocolate will keep the mind stimulated much longer than some people think.
And while alcohol may feel like it?s putting you to sleep, its sedating effect won?t last the whole night. Alcohol is a depressant; although it may make it easier to fall asleep, it causes you to wake up during the night. As alcohol is digested your body goes into withdrawal from the alcohol, causing nighttime awakenings and often nightmares. Excessive alcohol use can lead to dependence, and the withdrawal from alcohol dependence can also affect your sleep.
Nicotine is also a stimulant and should be avoided near bedtime and if you wake up during the night. Thus, having a smoke before bed, although it feels relaxing, is actually putting a stimulant into your bloodstream. And by the way, maybe you should think about quiting smoking for good.
3. Exercise Regularly
Working at the office might make you sweat mentally, but it?s not giving your body enough work. People who work physically strenuous jobs experience fewer problems with insomnia than those with office jobs because their bodies feel exhaustion too.
Get plenty of vigorous exercise early in the day so you?ll be naturally tired come bedtime. Try working out for as little as 20 minutes and your body will feel stimulated. Exercise will also help you get more oxygen to relax more. Remember not to exercise at least a couple of hours before bed so that you have time to wind down afterward.
4. Have A Bedtime Schedule
Your life may not be routine, but your body likes it that way. Try to fall asleep and wake at the same time each day-yes, even on the weekends. Figure out how many hours your body needs to feel rested and schedule your sleep that way, even on nights you don?t feel tired-it?s good practice and your body will appreciate it. Once your body gets used to a routine, it will naturally want to fall asleep at the designated time.
Keep your biological clock going in the right direction, otherwise you will be fighting against it.
5. Keep Bed A Place For Sleep
The bed should be for only one thing: sleep ? well, two things?but only for sleep and sex. Many people tend to read, work, watch television, some even eat in their beds, but your mind should never associate it with anything else. Let your mind and body identify that comfy spot with sleep.
Also, don?t watch TV or even so much as look at a computer screen at least 30 minutes before you lie down. The light from both a television as well as a computer monitor mimic the same intensity of light as sunlight. This fools your body and brain into thinking it?s nowhere near time for sleep. Also the best way to fall asleep is to clear your mind of all thoughts-the last thing you want is to lie in bed awake and thinking. If that happens, get up and do something non-stimulating, then try falling asleep again.
6. Warm Milk Or Herbal Tea
Looks like Mom had it right when you were a kid. Milk contains calcium to help you relax, while the warmth is also soothing. Milk also has an amino acid in it called Tryptophan that increase the levels of serotonin and/or melatonin in the brain which slow down brain activity. It?s science folks.
But dairy products aren?t always right for everyone-in that case, have a cup of tea. There are many herbal types that are made specifically for sleep aide, but chamomile, anise, fennel and lavender are known for their soothing and relaxing qualities.
7. Relaxation: Massage, Warm Bath, Meditation
There are plenty of ways to relax, yet not enough people do it. You can simply take a bath in warm water containing a cup of bath salts, as long as the water isn?t too hot. A nice massage after work or even a quick back rub from your spouse can do the job. Relieving tension and stress will help you clear your mind before bed so you can concentrate on sleep and nothing else. Play soothing music-even ambient noise will drown out street noise-while aromatherapy also has relaxation qualities, so you may put a drop or two of soothing essential oil of lavender or Roman chamomile on your pillow.
Meditate. No, don?t cross your legs and hum, but focus on relaxing?if that makes sense. Take deep, long breaths. Tense each muscle one at a time from head to toe. Focusing on doing this takes your mind off of other things and you?ll be in lala land in no time. Certainly there are other benefits as well. The Transcendental Meditation technique has been shown to produce deep rest, reduced anxiety, and very effective relief from insomnia.
8. Have A ?Going To Bed? Ritual
Do you have to think about washing your hair? How about showering?
If you?re like most people, these are periods of lost time where you?re doing something but you don?t actually have to think about doing it. They?re so automatic that you can daydream about anything else and come back down to earth when the task is complete. If we can establish such a state before sleep by establishing a repeated pattern, then we?ll set ourselves up for a perfectly relaxed state.
A typical pattern may be:
1) Read for some time
2) Brush teeth
3) Turn on fan
4) Set alarm
After following such a pattern for long enough, you?ll not only induce the relaxed state, but you?ll condition yourself to make the whole process more effective. Like Pavlov?s dogs, once that fan gets turned on (for example) our pre-programmed physiological relax-sleep response will kick in.
9. Don?t Nap During The Day
I know it may sound contradictory as I already wrote about the benefits of napping, but practically speaking if you sleep too long during the day, then this will disrupt night time sleep, so it?s important to find the right balance. But if you can?t find that balance you better stop napping during the day.
10. Don?t Eat Before Sleep
A light snack may be sleep inducing, but a heavy meal too close to bedtime interferes with sleep. Digestion takes lots of energy and will keep you awake. Also spicy or fatty foods may cause heartburn, which leads to difficulty in falling asleep and discomfort throughout the night. Foods containing tyramine (bacon, cheese, ham, aubergines, pepperoni, raspberries avocado, nuts, soy sauce, red wine) might keep you awake at night. Tyramine causes the release of norepinephrine, a brain stimulant.
But if you do get hungry close to bedtime, try eating something that triggers the hormone serotonin, which makes you sleepy. Carbohydrates such as bread or cereal will do the trick.
11. Medication
Insomnia stems from a number of reasons, and while it is usually due to stress or anxiety, it can be associated with physical disorders. If you find simple methods aren?t helping you fall asleep, it?s time to see a doctor.
Though doctors will probably suggest sleep tips first, they can also prescribe drugs to assist you in sleeping. Always remember that medicines have potential side effects, and though they can help some people beat insomnia, they may not always work.
These are the majority of the things I have either tried or actually do routinely. And remember that by improving your sleep you will have a dramatic impact on your body composition, performance and health. So good luck, and Sleep Well!
DEEPU VV" deepu_vv80@yahoo.com
To look and feel your absolute best, you need to get approximately seven to nine hours of deeply restful, quality sleep each night. Here are eleven simple tips so you can start sleeping like a baby. Find out how to get a great night?s sleep, right here:
1. Create A Sleep-Conducive Environment
The room you sleep in is vital to getting rest. Make sure it is dark, clean and has good ventilation. Try to keep the air fresh and the room temperature between 60 and 65 degrees for the best sleeping conditions. Make sure you have the right amount of blankets and soft pillows. If it isn?t comfortable, you aren?t going to sleep. Also minimize noise and light during sleep by using ear plugs and window blinds.
2. Avoid Caffeine, Alcohol and Tobacco
Caffeinated drinks and food such as coffee, tea, sodas and chocolate will keep the mind stimulated much longer than some people think.
And while alcohol may feel like it?s putting you to sleep, its sedating effect won?t last the whole night. Alcohol is a depressant; although it may make it easier to fall asleep, it causes you to wake up during the night. As alcohol is digested your body goes into withdrawal from the alcohol, causing nighttime awakenings and often nightmares. Excessive alcohol use can lead to dependence, and the withdrawal from alcohol dependence can also affect your sleep.
Nicotine is also a stimulant and should be avoided near bedtime and if you wake up during the night. Thus, having a smoke before bed, although it feels relaxing, is actually putting a stimulant into your bloodstream. And by the way, maybe you should think about quiting smoking for good.
3. Exercise Regularly
Working at the office might make you sweat mentally, but it?s not giving your body enough work. People who work physically strenuous jobs experience fewer problems with insomnia than those with office jobs because their bodies feel exhaustion too.
Get plenty of vigorous exercise early in the day so you?ll be naturally tired come bedtime. Try working out for as little as 20 minutes and your body will feel stimulated. Exercise will also help you get more oxygen to relax more. Remember not to exercise at least a couple of hours before bed so that you have time to wind down afterward.
4. Have A Bedtime Schedule
Your life may not be routine, but your body likes it that way. Try to fall asleep and wake at the same time each day-yes, even on the weekends. Figure out how many hours your body needs to feel rested and schedule your sleep that way, even on nights you don?t feel tired-it?s good practice and your body will appreciate it. Once your body gets used to a routine, it will naturally want to fall asleep at the designated time.
Keep your biological clock going in the right direction, otherwise you will be fighting against it.
5. Keep Bed A Place For Sleep
The bed should be for only one thing: sleep ? well, two things?but only for sleep and sex. Many people tend to read, work, watch television, some even eat in their beds, but your mind should never associate it with anything else. Let your mind and body identify that comfy spot with sleep.
Also, don?t watch TV or even so much as look at a computer screen at least 30 minutes before you lie down. The light from both a television as well as a computer monitor mimic the same intensity of light as sunlight. This fools your body and brain into thinking it?s nowhere near time for sleep. Also the best way to fall asleep is to clear your mind of all thoughts-the last thing you want is to lie in bed awake and thinking. If that happens, get up and do something non-stimulating, then try falling asleep again.
6. Warm Milk Or Herbal Tea
Looks like Mom had it right when you were a kid. Milk contains calcium to help you relax, while the warmth is also soothing. Milk also has an amino acid in it called Tryptophan that increase the levels of serotonin and/or melatonin in the brain which slow down brain activity. It?s science folks.
But dairy products aren?t always right for everyone-in that case, have a cup of tea. There are many herbal types that are made specifically for sleep aide, but chamomile, anise, fennel and lavender are known for their soothing and relaxing qualities.
7. Relaxation: Massage, Warm Bath, Meditation
There are plenty of ways to relax, yet not enough people do it. You can simply take a bath in warm water containing a cup of bath salts, as long as the water isn?t too hot. A nice massage after work or even a quick back rub from your spouse can do the job. Relieving tension and stress will help you clear your mind before bed so you can concentrate on sleep and nothing else. Play soothing music-even ambient noise will drown out street noise-while aromatherapy also has relaxation qualities, so you may put a drop or two of soothing essential oil of lavender or Roman chamomile on your pillow.
Meditate. No, don?t cross your legs and hum, but focus on relaxing?if that makes sense. Take deep, long breaths. Tense each muscle one at a time from head to toe. Focusing on doing this takes your mind off of other things and you?ll be in lala land in no time. Certainly there are other benefits as well. The Transcendental Meditation technique has been shown to produce deep rest, reduced anxiety, and very effective relief from insomnia.
8. Have A ?Going To Bed? Ritual
Do you have to think about washing your hair? How about showering?
If you?re like most people, these are periods of lost time where you?re doing something but you don?t actually have to think about doing it. They?re so automatic that you can daydream about anything else and come back down to earth when the task is complete. If we can establish such a state before sleep by establishing a repeated pattern, then we?ll set ourselves up for a perfectly relaxed state.
A typical pattern may be:
1) Read for some time
2) Brush teeth
3) Turn on fan
4) Set alarm
After following such a pattern for long enough, you?ll not only induce the relaxed state, but you?ll condition yourself to make the whole process more effective. Like Pavlov?s dogs, once that fan gets turned on (for example) our pre-programmed physiological relax-sleep response will kick in.
9. Don?t Nap During The Day
I know it may sound contradictory as I already wrote about the benefits of napping, but practically speaking if you sleep too long during the day, then this will disrupt night time sleep, so it?s important to find the right balance. But if you can?t find that balance you better stop napping during the day.
10. Don?t Eat Before Sleep
A light snack may be sleep inducing, but a heavy meal too close to bedtime interferes with sleep. Digestion takes lots of energy and will keep you awake. Also spicy or fatty foods may cause heartburn, which leads to difficulty in falling asleep and discomfort throughout the night. Foods containing tyramine (bacon, cheese, ham, aubergines, pepperoni, raspberries avocado, nuts, soy sauce, red wine) might keep you awake at night. Tyramine causes the release of norepinephrine, a brain stimulant.
But if you do get hungry close to bedtime, try eating something that triggers the hormone serotonin, which makes you sleepy. Carbohydrates such as bread or cereal will do the trick.
11. Medication
Insomnia stems from a number of reasons, and while it is usually due to stress or anxiety, it can be associated with physical disorders. If you find simple methods aren?t helping you fall asleep, it?s time to see a doctor.
Though doctors will probably suggest sleep tips first, they can also prescribe drugs to assist you in sleeping. Always remember that medicines have potential side effects, and though they can help some people beat insomnia, they may not always work.
These are the majority of the things I have either tried or actually do routinely. And remember that by improving your sleep you will have a dramatic impact on your body composition, performance and health. So good luck, and Sleep Well!
DEEPU VV" deepu_vv80@yahoo.com
Sunday, March 4, 2007
Heart Attack Survivors
Dealing with depression By S. M. Acharya
Depressed heart-attack survivors may not follow
medical advice as per study results that were
published in the Archives of Internal Medicine's June
26, 2000 issue. Depression does affect survival of
those recovering from heart attack. Fear psychosis is
the main reason for depression after heart attack.
Hence, it is very important for patients to study
about his heart problems and exchange notes with other
similar patients and also discuss the same with his
doctor. The doctors should also give enough time to
hear the patients' problems and give them proper
advice to build their confidence. Instead, some
doctors issue warnings about minor lapses on the part
of the patients which make the latter further
distraught leading to more depression.
My own experience as a heart-attack survivor is that
the remaining life should be considered as bonus years
which the survivors can enjoy by engaging in some
useful activity as social service which strengthens
both the heart and the head by the sheer pleasure of
doing good. Such survivors should do some things that
interest them the most or take to some hobby depending
on their ability, experience and knowledge. As for
example, a survivor may take to letter writing on
subjects in which he has rich experience. The
newspapers are full of news pertaining to corruption,
social turmoil and what not. The pen is said to be
mightier than the sword; so why not wield it?
The human mind is very creative. In my own case, one
of the reasons why I got heart attack was my nagging
backache due to which I used to be bed-ridden for days
together without much activity which made me
over-weight. When large scale degeneration in the
spinal area was noticed, the doctors' prognosis was
that even if spinal surgery was done, I could not hope
to be normal except that I would be able to do some
work but not as before. Hence it was no use to get
operated because with advancing age, the degeneration
was going to increase further.
So after studying every thing possible about
backaches and observing the instinctive behaviour of
animals and birds, I could devise some simple nature
cure exercises which cured me completely of repeated
attacks of backaches. That gave me so much confidence
that I could help many other persons to cure
themselves with the same exercises. Similarly, the
heart-attack survivors can find some such pastime
which can engage them in useful social service
activity which strengthens the heart. That would also
ward off any chances of getting depression too.
S. M. Acharya
155 St. Patrick's Town,
Pune 411013, Ph: +91-20-2687020, Email:
smacharya@yahoo. co.uk
Depressed heart-attack survivors may not follow
medical advice as per study results that were
published in the Archives of Internal Medicine's June
26, 2000 issue. Depression does affect survival of
those recovering from heart attack. Fear psychosis is
the main reason for depression after heart attack.
Hence, it is very important for patients to study
about his heart problems and exchange notes with other
similar patients and also discuss the same with his
doctor. The doctors should also give enough time to
hear the patients' problems and give them proper
advice to build their confidence. Instead, some
doctors issue warnings about minor lapses on the part
of the patients which make the latter further
distraught leading to more depression.
My own experience as a heart-attack survivor is that
the remaining life should be considered as bonus years
which the survivors can enjoy by engaging in some
useful activity as social service which strengthens
both the heart and the head by the sheer pleasure of
doing good. Such survivors should do some things that
interest them the most or take to some hobby depending
on their ability, experience and knowledge. As for
example, a survivor may take to letter writing on
subjects in which he has rich experience. The
newspapers are full of news pertaining to corruption,
social turmoil and what not. The pen is said to be
mightier than the sword; so why not wield it?
The human mind is very creative. In my own case, one
of the reasons why I got heart attack was my nagging
backache due to which I used to be bed-ridden for days
together without much activity which made me
over-weight. When large scale degeneration in the
spinal area was noticed, the doctors' prognosis was
that even if spinal surgery was done, I could not hope
to be normal except that I would be able to do some
work but not as before. Hence it was no use to get
operated because with advancing age, the degeneration
was going to increase further.
So after studying every thing possible about
backaches and observing the instinctive behaviour of
animals and birds, I could devise some simple nature
cure exercises which cured me completely of repeated
attacks of backaches. That gave me so much confidence
that I could help many other persons to cure
themselves with the same exercises. Similarly, the
heart-attack survivors can find some such pastime
which can engage them in useful social service
activity which strengthens the heart. That would also
ward off any chances of getting depression too.
S. M. Acharya
155 St. Patrick's Town,
Pune 411013, Ph: +91-20-2687020, Email:
smacharya@yahoo. co.uk
Simple Yogic Exercises
Three minutes a day;
"Keep the doctor away"
AND
When ever too tired; just lie down and do the same
relaxing exercises for about three minutes to come
out:
"FRESH LIKE A FLOWER"
each abd every time whether it is day or even dead of
night.
The following are the simple yogic exercises for
spinal health which is the master-key to all round
health of the body; mind and the soul:
1. Lie straight on a hard bed facing upwards, palms
under the head, relax and jerk up both the feet
towards the head without moving the heels. Rotate both
the feet, right foot to the right and left to the left
to join them again as before. Repeat ten or more
number of times.
2. Do the same movements in the reverse direction,
also 10 times or more and relax.
3. Jerk up the feet upwards as in 1 above and release
the pressure to go back to the original position, also
ten times.
4. Draw both the feet about two feet towards you, the
way it may be most convenient, as one normally does,
knees raised and feet on the bed, the way one keeps
them many times. Then lift up both the feet suddenly
keeping the heels there only. Then strike the knees
together quicly but softly and jerk back the feet with
a mild thud on the bed to the original position.
Repeat 10 times or more.
5. Lastly, draw back and straighten both the feet
together slowly at a snail's pace and when one is
fully stretched, take a deep breath and yawn to relax
completely. Get up sideways using the hands as the
lever without giving jerk and start walking normally.
By S. M. Acharya
(The writer is the Director of Nature Cure and Spinal
Rehab Centre and the founder of the new nature cure
technique, ATBSNR and can be contacted on 020-26870204
or by email at smacharya@yahoo. co.uk ; website
www.atbsnr.com)
"Keep the doctor away"
AND
When ever too tired; just lie down and do the same
relaxing exercises for about three minutes to come
out:
"FRESH LIKE A FLOWER"
each abd every time whether it is day or even dead of
night.
The following are the simple yogic exercises for
spinal health which is the master-key to all round
health of the body; mind and the soul:
1. Lie straight on a hard bed facing upwards, palms
under the head, relax and jerk up both the feet
towards the head without moving the heels. Rotate both
the feet, right foot to the right and left to the left
to join them again as before. Repeat ten or more
number of times.
2. Do the same movements in the reverse direction,
also 10 times or more and relax.
3. Jerk up the feet upwards as in 1 above and release
the pressure to go back to the original position, also
ten times.
4. Draw both the feet about two feet towards you, the
way it may be most convenient, as one normally does,
knees raised and feet on the bed, the way one keeps
them many times. Then lift up both the feet suddenly
keeping the heels there only. Then strike the knees
together quicly but softly and jerk back the feet with
a mild thud on the bed to the original position.
Repeat 10 times or more.
5. Lastly, draw back and straighten both the feet
together slowly at a snail's pace and when one is
fully stretched, take a deep breath and yawn to relax
completely. Get up sideways using the hands as the
lever without giving jerk and start walking normally.
By S. M. Acharya
(The writer is the Director of Nature Cure and Spinal
Rehab Centre and the founder of the new nature cure
technique, ATBSNR and can be contacted on 020-26870204
or by email at smacharya@yahoo. co.uk ; website
www.atbsnr.com)
Tuesday, February 27, 2007
Jumping Ropes
Get Up and Jump Rope
Jumping Rope is a portable workout that can provide a moderately intense, high-impact cardiovascular workout and assist you in maintaining or improving both health-related and skill-related fitness components.
What are the benefits?
Health-related fitness benefits of jumping rope include improved cardiovascular endurance, muscle strength, muscle endurance and body composition. Skill-related fitness benefits include improved coordination, speed, power, balance and agility. Jumping rope is an ideal option when inclement weather drives your workout indoors. For travelers, jump ropes are an inexpensive, easy to pack and lightweight to carry as an exercise alternative.
According to one source, 10 minutes of jumping rope is equal to 30 minutes of running at a 5.7 mph pace. It is also estimated to be an efficient calorie burner at approximately 12 calories per minute for a 150 lb. person jumping at 120 turns per minute.
How to begin?
Start with as little as 60 seconds of continuously jumping rope. As you increase conditioning you can gradually increase your time spent continuously jumping. Once you are better conditioned, you can continue to work out in either a continuous fashion by increasing time, or in an interval fashion by interspersing jumping rope with periods of walking, marching or stepping. As you continue to advance, you can also incorporate more advanced jumping patterns.
Beginner pace - 30 to 60 turns per minute
Intermediate pace - 60 to 120 turns per minute
Advanced pace - 120 to 180 turns per minute
What do you need?
A jump rope and an area that allows plenty of room to swing the rope without interference. Cushioned athletic shoes are also recommended.
Who should do it?
Since continuous jumping rope is a moderately intense, high-impact workout, beginners should start slowly mixing shorter bouts of jumping with longer periods of lower-intensity options such as walking or marching in place. Since it is a high-impact activity, it is not recommended for those who experience joint discomfort.
Training Tips
The following tips will help you jump safely and effectively.
o Start slowly and take breaks between jumping intervals when you become winded.
o March in place or step up and down on a step in an interval fashion to maintain a cardiovascular workout.
o Keep your upper arms down at your side and swing the rope using your wrist and forearm.
o Try to stay light on your feet and keep a slight bend in your knees to lessen jarring.
o To progress toward more advanced jumping patterns, practice swinging the rope off to one side of the body with both handles in one hand to maintain the rhythm of jumping.
o Stretch before you begin to jump to lessen tightness in your calves.
o As you jump, concentrate on aligning your hips directly under your shoulders and over your feet. Often calves get tight because they are taking on most of the workload for every move. Stay relaxed, move from your center, and avoid landing on tense legs, ankles and feet.
Thanks to Shri Shenoy Seshagiri
Jumping Rope is a portable workout that can provide a moderately intense, high-impact cardiovascular workout and assist you in maintaining or improving both health-related and skill-related fitness components.
What are the benefits?
Health-related fitness benefits of jumping rope include improved cardiovascular endurance, muscle strength, muscle endurance and body composition. Skill-related fitness benefits include improved coordination, speed, power, balance and agility. Jumping rope is an ideal option when inclement weather drives your workout indoors. For travelers, jump ropes are an inexpensive, easy to pack and lightweight to carry as an exercise alternative.
According to one source, 10 minutes of jumping rope is equal to 30 minutes of running at a 5.7 mph pace. It is also estimated to be an efficient calorie burner at approximately 12 calories per minute for a 150 lb. person jumping at 120 turns per minute.
How to begin?
Start with as little as 60 seconds of continuously jumping rope. As you increase conditioning you can gradually increase your time spent continuously jumping. Once you are better conditioned, you can continue to work out in either a continuous fashion by increasing time, or in an interval fashion by interspersing jumping rope with periods of walking, marching or stepping. As you continue to advance, you can also incorporate more advanced jumping patterns.
Beginner pace - 30 to 60 turns per minute
Intermediate pace - 60 to 120 turns per minute
Advanced pace - 120 to 180 turns per minute
What do you need?
A jump rope and an area that allows plenty of room to swing the rope without interference. Cushioned athletic shoes are also recommended.
Who should do it?
Since continuous jumping rope is a moderately intense, high-impact workout, beginners should start slowly mixing shorter bouts of jumping with longer periods of lower-intensity options such as walking or marching in place. Since it is a high-impact activity, it is not recommended for those who experience joint discomfort.
Training Tips
The following tips will help you jump safely and effectively.
o Start slowly and take breaks between jumping intervals when you become winded.
o March in place or step up and down on a step in an interval fashion to maintain a cardiovascular workout.
o Keep your upper arms down at your side and swing the rope using your wrist and forearm.
o Try to stay light on your feet and keep a slight bend in your knees to lessen jarring.
o To progress toward more advanced jumping patterns, practice swinging the rope off to one side of the body with both handles in one hand to maintain the rhythm of jumping.
o Stretch before you begin to jump to lessen tightness in your calves.
o As you jump, concentrate on aligning your hips directly under your shoulders and over your feet. Often calves get tight because they are taking on most of the workload for every move. Stay relaxed, move from your center, and avoid landing on tense legs, ankles and feet.
Thanks to Shri Shenoy Seshagiri
Exercises
There's no denying the powerful health benefits of regular exercise. The Mayo Clinic has identified eight critical ways in which moderate exercise can positively influence health: strengthening the cardiovascular and respiratory system, keeping bones and muscles strong, managing weight, preventing and managing diabetes, fighting depression, pai n and stress, reducing the risk of certain cancers, and improving sleep.
How much exercise is needed to achieve these benefits? Aerobic activity (which increases your heart rate) should be performed for a minimum of 30 minutes, three times weekly. The Health by Numbers program encourages you to walk 10,000 steps each day or doing the equivalent of 30 minutes of aerobic activity. Some ways to fit in your steps or exercise include using the stairs rather than the elevator, walking or bicycling instead of driving or traveling by bus or taxi, and taking walks just to relax or as you catch up with a friend.
Ten thousand steps a day: A great way to get on the road to fitness and health.
10-A-Day Tips
You don't have to go to the gym to be active and healthy! The Walk 10 A Day Program is designed to encourage an active lifestyle which is important to maintaining good health. By wearing a pedometer that counts your steps all through the day, you'll see how close or far you are from achieving the daily physical activity you need for better health.
Walk 10 A Day - Easier Than You Think
If you have an average stride, it takes a little over 2000 steps to walk one mile ( 1.6km). Wearing a pedometer is an easy way to track your steps each day. Put it on when you get up in the morning and wear it until you go to bed. You might be surprised how many (or how few) steps you get in each day. Twenty minutes on the treadmill (at 4 miles/6 km per hour) can add approximately 4000 steps, depending upon your stride length.
Take it to the Next Step
If you are currently inactive, start with short walks on flat ground. A walk from 1â„2 to 3â„4 of a mile (or roughly one kilometer) can easily add a thousand steps, depending upon your stride length. Gradually increase the length and intensity of your walks until you reach the next level of activity.
If you are currently moderately active, continue to increase the duration and intensity of your activity. Find the walking pace that's right for you - maintain a brisk, comfortable pace and "walk with a purpose." Don't let yourself get out of breath; walking should never be pai nful.
If you are currently active, keep it up and spread the word. You are a role model for others. Enjoy your active lifestyle and the health benefits it brings. Record your progress during the year by downloading our handy walking log. Always drink plenty of water while exercising. If you will be out and about in the sun, wear a hat and carry water with you.
Tips for Adding Steps at Work
o Park your car further away from your building.
o Take the stairs rather than using the elevator.
o Use the facilities on another floor.
o Invite a co-worker for a quick 5 or 10 minute walk.
o Do a lap of your working area every hour.
o Take a walk break instead of a snack break or a cigarette break.
o Take a walk at the airport while you're waiting for your plane.
o Make use of fitness trails or walking areas if your site has them.
o Don't sit down for your next meeting - take the team for a gentle stroll and discuss business as you go.
Tips for Adding Steps at Home
o Take the family or the dog for a walk.
o Walk to a nearby shop rather than driving.
o Park further away from the store when you do drive.
o Do some window shopping.
o If you use public transport, get off a stop early and walk the extra distance.
o Instead of meeting a friend for a coffee and chat, suggest a walk and chat.
o In bad weather, go for a mall walk around an indoor shopping center.
o Explore parks, gardens and other places of interest near your house.
o Waiting in the car for someone? Hop out and stretch your legs.
o Enjoy an after dinner stroll with someone you love - after all, you care about their heart, too.
Walk 10-A-Day
Adults should engage in at least 30 minutes or more of at least moderate intensity physical activity on most, preferably all, days of the week. This will help prevent coronary heart disease, stroke, diabetes, hypertension, colon cancer, and other chronic diseases.
The Recommendation
Public Health Experts at the Centers for Disease Control make this challenge to Americans: Integrate Physical Activity and Healthy Eating into Your Daily Lives.
An obesity epidemic - fueled by "supersized" portions, unhealthy diets, and lack of physical activity - contributes to 300,000 premature chronic disease deaths each year. Most alarmingly, the percentage of American children who are overweight has more than doubled since the 1960s - from 5% in 1964 to nearly 13% in 1994. These children are more susceptible to diabetes and the changes that occur in the early stages of heart disease and stroke.
This trend needs to be reversed, but will require broad societal changes in current views about food, eating habits, and exercise. Physical activity, whether walking, gardening, or more strenuous activity, must be integrated into daily routines.
The Help
Regular physical activity will help you in the following ways:
o Reduce your risk of dying prematurely.
o Reduce your risk of dying prematurely from heart disease.
o Reduce your risk of developing diabetes.
o Reduce your risk of developing high blood pressure.
o Or, if you already have high blood pressure, reduce your blood pressure.
o May reduce your risk of developing colon cancer.
o Reduce your feelings of depression and anxiety. (Physical activity promotes psychological well being.)
o Help control weight.
o Help build and maintain healthy bones, muscles and joints.
o For older adults, help increase strength and balance to be better able to move about without falling.
10,000 steps
The Health Care Team at GE supports the belief that to increase walking to an average of Walk 10 A Day will help everyone meet the current physical activity recommendation for healthy adults.
The Research
The 10,000 step recommendation has been used with a group of obese diabetic patients to reduce body weight and improve insulin sensitivity. (In this group the patients actually exceeded the recommendation and walked, on average, more than 19,000 steps each day.)
A group of obese children were given rewards for accumulating additional steps on their pedometers. It was found that the children significantly increased the amount and intensity of physical activity.
Though there is variability in activity patterns, pedometers provide a useful indicator of daily step counts.
Employees at a Nottingham (UK) industrial company were encouraged to follow a short, self-directed walking program utilizing pedometers. Small but statistically significant improvements in physical condition, as well as modest increases in customary activity, were reported.
Recommended by:
The US Surgeon General; The National Institutes of Health Consensus Development Panel on Physical Activity and Cardiovascular Health; The Centers for Disease Control and Prevention; and The American College of Sports Medicine.
How much exercise is needed to achieve these benefits? Aerobic activity (which increases your heart rate) should be performed for a minimum of 30 minutes, three times weekly. The Health by Numbers program encourages you to walk 10,000 steps each day or doing the equivalent of 30 minutes of aerobic activity. Some ways to fit in your steps or exercise include using the stairs rather than the elevator, walking or bicycling instead of driving or traveling by bus or taxi, and taking walks just to relax or as you catch up with a friend.
Ten thousand steps a day: A great way to get on the road to fitness and health.
10-A-Day Tips
You don't have to go to the gym to be active and healthy! The Walk 10 A Day Program is designed to encourage an active lifestyle which is important to maintaining good health. By wearing a pedometer that counts your steps all through the day, you'll see how close or far you are from achieving the daily physical activity you need for better health.
Walk 10 A Day - Easier Than You Think
If you have an average stride, it takes a little over 2000 steps to walk one mile ( 1.6km). Wearing a pedometer is an easy way to track your steps each day. Put it on when you get up in the morning and wear it until you go to bed. You might be surprised how many (or how few) steps you get in each day. Twenty minutes on the treadmill (at 4 miles/6 km per hour) can add approximately 4000 steps, depending upon your stride length.
Take it to the Next Step
If you are currently inactive, start with short walks on flat ground. A walk from 1â„2 to 3â„4 of a mile (or roughly one kilometer) can easily add a thousand steps, depending upon your stride length. Gradually increase the length and intensity of your walks until you reach the next level of activity.
If you are currently moderately active, continue to increase the duration and intensity of your activity. Find the walking pace that's right for you - maintain a brisk, comfortable pace and "walk with a purpose." Don't let yourself get out of breath; walking should never be pai nful.
If you are currently active, keep it up and spread the word. You are a role model for others. Enjoy your active lifestyle and the health benefits it brings. Record your progress during the year by downloading our handy walking log. Always drink plenty of water while exercising. If you will be out and about in the sun, wear a hat and carry water with you.
Tips for Adding Steps at Work
o Park your car further away from your building.
o Take the stairs rather than using the elevator.
o Use the facilities on another floor.
o Invite a co-worker for a quick 5 or 10 minute walk.
o Do a lap of your working area every hour.
o Take a walk break instead of a snack break or a cigarette break.
o Take a walk at the airport while you're waiting for your plane.
o Make use of fitness trails or walking areas if your site has them.
o Don't sit down for your next meeting - take the team for a gentle stroll and discuss business as you go.
Tips for Adding Steps at Home
o Take the family or the dog for a walk.
o Walk to a nearby shop rather than driving.
o Park further away from the store when you do drive.
o Do some window shopping.
o If you use public transport, get off a stop early and walk the extra distance.
o Instead of meeting a friend for a coffee and chat, suggest a walk and chat.
o In bad weather, go for a mall walk around an indoor shopping center.
o Explore parks, gardens and other places of interest near your house.
o Waiting in the car for someone? Hop out and stretch your legs.
o Enjoy an after dinner stroll with someone you love - after all, you care about their heart, too.
Walk 10-A-Day
Adults should engage in at least 30 minutes or more of at least moderate intensity physical activity on most, preferably all, days of the week. This will help prevent coronary heart disease, stroke, diabetes, hypertension, colon cancer, and other chronic diseases.
The Recommendation
Public Health Experts at the Centers for Disease Control make this challenge to Americans: Integrate Physical Activity and Healthy Eating into Your Daily Lives.
An obesity epidemic - fueled by "supersized" portions, unhealthy diets, and lack of physical activity - contributes to 300,000 premature chronic disease deaths each year. Most alarmingly, the percentage of American children who are overweight has more than doubled since the 1960s - from 5% in 1964 to nearly 13% in 1994. These children are more susceptible to diabetes and the changes that occur in the early stages of heart disease and stroke.
This trend needs to be reversed, but will require broad societal changes in current views about food, eating habits, and exercise. Physical activity, whether walking, gardening, or more strenuous activity, must be integrated into daily routines.
The Help
Regular physical activity will help you in the following ways:
o Reduce your risk of dying prematurely.
o Reduce your risk of dying prematurely from heart disease.
o Reduce your risk of developing diabetes.
o Reduce your risk of developing high blood pressure.
o Or, if you already have high blood pressure, reduce your blood pressure.
o May reduce your risk of developing colon cancer.
o Reduce your feelings of depression and anxiety. (Physical activity promotes psychological well being.)
o Help control weight.
o Help build and maintain healthy bones, muscles and joints.
o For older adults, help increase strength and balance to be better able to move about without falling.
10,000 steps
The Health Care Team at GE supports the belief that to increase walking to an average of Walk 10 A Day will help everyone meet the current physical activity recommendation for healthy adults.
The Research
The 10,000 step recommendation has been used with a group of obese diabetic patients to reduce body weight and improve insulin sensitivity. (In this group the patients actually exceeded the recommendation and walked, on average, more than 19,000 steps each day.)
A group of obese children were given rewards for accumulating additional steps on their pedometers. It was found that the children significantly increased the amount and intensity of physical activity.
Though there is variability in activity patterns, pedometers provide a useful indicator of daily step counts.
Employees at a Nottingham (UK) industrial company were encouraged to follow a short, self-directed walking program utilizing pedometers. Small but statistically significant improvements in physical condition, as well as modest increases in customary activity, were reported.
Recommended by:
The US Surgeon General; The National Institutes of Health Consensus Development Panel on Physical Activity and Cardiovascular Health; The Centers for Disease Control and Prevention; and The American College of Sports Medicine.
Subscribe to:
Posts (Atom)