WHAT IS IMPORTANCE OF WARMING UP BEFORE DOING ANY EXERCISE

WHAT IS IMPORTANCE OF WARMING UP
 BEFORE DOING ANY EXERCISE

  Since a lot of people are involved in physical exercises, it is imperative that the importance of warming up before any strenuous activity should be discussed. Many have repeatedly ignored going through the warm up stage before working out, not knowing the consequences in doing so. 

Why warm up? Several changes takes place in the body once physical activity is initiated. A person's respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one foregoes this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles. 

This is vital for older people, since they have tissues that are less supple; they have joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to older people.

How does a person warm up properly? Initially, it can be done in any procedure that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized. Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to one's current fitness level, where the activity will leave the person energized and not exhausted. 

After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) one should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity a person plans to engage to. For instance, if one is about to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion. Be certain that the major muscles groups are stretched for 8 seconds minimum. It is necessary to remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, one should only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull.



  For weight-lifters, this is what should be done after the initial warm up. Load the bar with about 50-60% of the heaviest weight to be done for the session and perform the number of repetitions that will be done for the heavy sets. For the second set, the weight will be increased to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, one can now proceed to the heavy lifting for the day. The advantage of doing the procedure is that the heavy sets will feel less daunting and can now be performed with considerably less stress. 

After warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up. 

Exercise is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.    
  

WHAT IS GINSENG

WHAT IS GINSENG

Out of all of the herbal supplements on the market today, Ginseng is the most widely used. In earlier times Ginseng went by a different name, "man root." because the root resembled that of the shape of a man. To this day many people believe in the powers of Ginseng as they believe that it has healing and mystical powers. The Ancient Chinese thought that when a plant resembles a human body part that it would have a healing effect on that part of the body. In other words if a plant resembled a hand it would have the ability to heal the hands. But since Ginseng resembles the entire body it is thought that is can bring balance and well being to the whole body. 

Ginseng contains complex carbohydrates, is an anti inflammatory, an anti oxidant, and has anti cancer elements. Notice today that many energy drinks contain Ginseng which is because it is known for creating energy, this was brought to the forefront by the Chinese but Americans have a different plan for Ginseng which is use it for mental lucidity and treating stress. There has been a growing relationship between Ginseng and its ability to strengthen physically as well as mentally and maintain good balance.

It was the Russians who actually made that discovery however the Asians have discovered that Ginseng helps mental improvement, eliminates anemia, and helps prevent diabetes, neurosis, coughs, asthma, and TB. Further they found that it can be very beneficial to the liver and can also reduce the effects significantly of a hangover. 

There has been more recent research on Ginseng than on any other herbal supplement, ever. The concern is that many times when people purchase Ginseng at various stores it may have been over processed and therefore not as effective. The best way is to make sure that you are purchasing authentic Ginseng and in order to do that you may have to purchase the Ginseng root. Oddly enough, with all of the research and studies that have been conducted on Ginseng the FDA has yet to endorse it. It is known that people who suffer from high blood pressure, heart disease, bleeding or clotting disorders, or diabetes should not use Ginseng unless they speak with their physician first.



 
While it is true that Ginseng is most widely recognized as a medicinal herb it is also used quite frequently in teas and in cooking. Most people are aware of the infamous Ginseng tea but many are not aware that Ginseng is sliced and put into soups and often boiled and mashed, added to stir fry dishes, and added to boiling water when making rice. It is much more common for cooking in Chinese, Korean, and Asian foods.

Often Ginseng is used when cooking chicken and mushroom dishes. Many people also use it in desserts for some added zing. It is often used in soups, salads, and even jellies. It seems that most people who enjoy the benefits of Ginseng for cooking are vegetarians but it might be becoming more popular since people are now learning the true benefits of this very popular herb. 

WHAT ARE THE BENEFITS OF TAKING MULTIVITAMINS

 WHAT ARE THE BENEFITS OF TAKING MULTIVITAMINS

An increasingly number of the world’s population is now eager and interested in looking after their health and in keeping tune with their well-being. It is important to note that this awareness is progressively contributing to the creation of several health supplements to benefit both the adults and the young ones. Dietary and vitamin supplements have constantly proven their worth to health conscious individuals.

An excellent daily multivitamin supplement does not only develop your general bodily functions but also improves your mental and physical condition and well being. Occasionally specification is needed in appropriately supplementing nutrients to deal with any individual needs. An example would be in heart disease patients, they would have to take in CoQ10 in preventing the said condition. Alzheimer’s disease can be effectively prevented by a regular combination of Vitamin C and E intake.

Multivitamin supplements necessarily include all the vitamins and nutrients essential for recommended daily dosage. Multivitamin supplements may also be formulated to meet the needs of individual conditions like pregnancy and specific age brackets. It is a well settled fact that multivitamins in liquid form are more efficient than the ordinary pill forms. This is due to the fact that the body can easily absorb liquid nutrients five times more than ordinary multivitamins in tablet or capsule form.



  Basically, the body needs 13 essential vitamins to function properly. In regulating the crucial performance of the body, it has to have vitamins A, B, C, D, E, K, B12, and the 7 B-complex vitamins. Majority of these vitamins are obtained by our body through the food that we eat. The danger of illness or even mortality is in the deficiency of some of the essential vitamins. This is where vitamin supplementation comes in. It counteracts the illness caused by such deficiency. With this fact, it is very unlikely for someone to refuse vitamin supplementation on a daily basis. So the question now is, why is it necessary for individuals to take multivitamins when majority of our daily diet can provide us with the basic nutrients we need? It may not be compulsory, but everyone can profit from daily multivitamins.

As previously mentioned, the clear benefit of daily intake of multivitamins it to prevent vitamin/nutrient deficiency. Some personal circumstances may increase dietary needs. Pregnant women, during their first trimester, are recommended by their doctors to take multivitamins. This does not only provide the mothers with sufficient nutrition but also proper vitamins to benefit the unborn child inside their womb. Taking multivitamins everyday reduces the risk of transmitting malnutrition from a pregnant woman to her unborn baby. Other conditions such as old age, alcoholism, smoking, and exposure to excessive pollution have long-term detrimental effects to the body system which can be successfully counteracted by multivitamins.

Stress is also one risk factor which needs serious supplementation that multivitamins can provide. Especially with people who have so much to do and have a hard time in keeping up with their health needs, multivitamins are a must to keep them always on the go without any health complications in the long run. Stress formulations benefit both your mental ability and daily endurance. Aside from the mentioned benefits, daily multivitamins also minimize the risk of cancer or any cardiovascular disease.

Several people, if not all, testify to have a feeling of comfortable health in regularly taking in multivitamins. This is due to the synergistic or combined effects of the supplemental ingredients found in multivitamins. A fat-soluble antioxidant vitamin, like the Vitamin E, works to neutralize probable harmful free agents in the body. This vitamin also maintains healthy skin through protection of cell membranes, blood circulation, heart, nerves, red blood cells, and muscles. Another antioxidant is the Vitamin C which effectively fights blood cell infection and is vital in collagen formation, wound healing, and formation of bone structures, capillaries, and teeth. Vitamin is also helpful in the iron absorption from plant sources. Vitamins A, D, K and other supplemental nutrients found in multivitamins have specific functions that benefit the bodily functions.

While daily intake of multivitamins may have proven beneficial, it is not a 100% guarantee to be free of serious illness attributed to other factors. It is often a misconception that symptoms of disease may always be cured by taking multivitamins. Health experts have the better opinion of immediate medical assistance rather than  resorting to multivitamins alone.

WHAT ARE THE BENEFITS OF STRETCHING

                       Benefits of Stretching

The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf. 


 
These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

What Is Stretching?

Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs. 

How Does One Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age. 

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time. 

Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity. 

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing. 

There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements. 

Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game. 

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.

2. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.

3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured. 

4. Reduce Muscle Tension
If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems. 

5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner. 

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases. 

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy. 

WHAT ARE THE BEST BENEFITS OF FISH OIL

Benefits of Fish Oil for Fitness and Health

When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of intake of oils and fats would actually be detrimental – rather than beneficial – to their health.

The Truth about Fish Oil
Essential fatty acids must always be part of our daily diet – without them, we take one step closer to our deaths. Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.

Although there are only very slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. The good news, however, is that the opposite is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.

Omega-6 vs. Omega-3
Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.

As mentioned earlier on, omega-6 EFAs can be found in vegetable oils. This includes but is not limited to corn oil and soy oil, both of which contains high amounts of linoleic acid. Omega-3 EFAs on the other hand can be found also in marine plankton and walnut and flaxseed oils. It should be significant to take note that fatty fish and fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids that have been observed to provide many benefits to the human body. In the early 1970’s, a study on Greenland Eskimos have revealed that one of the major reasons why they rarely suffer from heart diseases is because of their high-fat diet (mainly composed of fish).

The two essential fatty acids, EPA and DHA, are also helpful in preventing atherosclerosis, heart attacks, depression and various forms of cancer. Fish oil supplemented food have also proven to be useful in treating illnesses like rheumatoid arthritis, diabetes, Raynaud’s disease and ulcerative colitis.

Other Benefits of Fish Oil
There are a lot more illnesses and situations in which intake of fish oil has proven to be significantly beneficial.


 
Making the Heart Healthier
The heart is inarguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan. Naturally, it’s in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil.

In Athens, Greece, for instance, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels. The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6, factors that are commonly used to measure likelihood of blood vessel inflammation. These benefits remained even when the various risks associated with high fish diet were taken into account.

Fish to Become Thin
In Perth, Australia, a study had revealed that fish consumption can be used against hypertension and obesity. Researchers of the UWA (University of Western Australia) have discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and improving glucose tolerance.

Fish Oil to Combat Asthma
People suffering from respiratory problems like asthma tend to be perceived as unfit and unhealthy. They should now be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened-individuals. Statistics show that approximately 20 to 25% of children today suffer one form of asthma or another at a certain point in their lives. And certain evidence reveals a regular diet of food with high linoleic acid content as the reason behind it.

Researchers of UW (University of Wyoming) conducted a study by subjecting a number of children to a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily as well.

Consult Your Nutritionist Now
Nothing is good when consumed or used excessively but complete avoidance of a particular food type is equally harmful as well. Ask your nutritionist for the right amount of fish intake for your age and health status.

WHAT ARE THE BENEFITS OF WHEY PROTEIN

WHAT ARE THE BENEFITS OF WHEY PROTEIN

WHAT ARE THE BENEFITS OF WHEY PROTEIN

In recent years, the subject of whey protein has come up often in health discussions. Know what whey protein is, its possible benefits and side effects and more as you read on.

What is Whey Protein

Whey protein is actually a term used to describe a group of globular proteins that can be separated from whey. When cow’s milk is used to manufacture cheese, it also leads to the production of whey, which may or may not be discarded. It is a mixture of lactoglobulin, alpha-lactalbumin and serum albumin.
Similar to protein found in egg white, whey protein can also be irreversibly changed by heat. When made part of the pasteurization process, it becomes less bio-active. If not, whey protein naturally becomes bio-active which basically means it contains a high concentration of cysteine and consequently glutathione, an antioxidant that is essential to improved fitness and health.
Bio-active whey protein is an active source for protein but exposure to extreme heat can easily reduce the amount of cysteine in it without affecting its protein content and basic food value. Native whey protein 

What Makes It Good for the Body

Because whey protein contains an inordinate amount of essential and non-essential acids, it frequently plays a prominent role in most low-carb and high-protein diets. Another reason for this is because of its low content of fats and of course, carbohydrates.


 
Why Pregnant Mothers Love Whey Protein

A number of OBs have advised their gravid patients to increase their intake of whey protein because it will provide the basic amount of amino acids needed by the growing infants inside their bodies. An increased intake of whey protein will naturally improve and speed up the development of the baby. Also, increased intake of whey protein will indirectly improve the immune system of the baby. In its growing stages, it is highly vulnerable to different types of illnesses. With the help of whey protein, it grow faster and better and more equipped to defend itself against any health complication.

Whey Protein for Bodybuilding Enthusiasts

For bodybuilders, muscle growth is everything and that’s why they love whey protein so much. Studies have satisfactorily proven that whey protein can lead to acceleration of muscle development. This is welcomed news especially for bodybuilders who are only a few weeks away from the date of competition but is still in high need of muscle growth.

How it Helps Athletes Busy Recovering from Old Injuries
In this case, whey protein saves the day once more because it can be used to supplement diets of individuals who are suffering from compromised immune systems. Basically, it helps athletes heal faster and feel better.

A Weapon against Degenerative Diseases

Although you can’t truly say that any disease is less painful than the other if both have life-altering consequences, it is an inarguable fact however that degenerative diseases are one of the worst health complications to suffer from. These illnesses tend to subject people to a protracted form of suffering and with symptoms with increasing levels of severity. They commonly affect three systems in particular: the nervous system, the muscular system and the skeletal system.

Although rarely curable, degenerative diseases can be treated through chemotherapy, surgical operations and the proper diet. Whey protein is often a part of this diet because of its rehabilitative benefits especially when it comes to muscle growth. Cancer, diabetes and AIDS have symptoms that causes muscle strength and growth to deteriorate – an undesirable effect that can be combated with increased intake of whey protein.

Where to Buy Whey Protein

Are you sufficiently convinced of the benefits of whey protein then? If so, you should be happy to know that you can avail of commercial whey protein product in most supermarkets and specialty food stores specializing in healthy food.

Ending with a Warning

Whey protein is good for the body – no doubt about it – but too much consumption of anything is never beneficial. Too much intake of whey protein can lead to unnecessary complications of your liver. And need we remind you that the liver is the next most important organ in the body? Lastly, lactose intolerant individuals must consume whey protein isolate rather than the normal variety as the former has less lactose content.

DRINKING TOO MUCH ALCOHOL CAN DAMAGE YOUR BRAIN

HOW ALCOHOL AFFECTS THE BRAIN. 

I once had the unusual, though unhappy, opportunity of observing the same phenomenon in the brain structure of a man, who, in a paroxysm of alcoholic excitement, decapitated himself under the wheel of a railway carriage, and whose brain was instantaneously evolved from the skull by the crash. The brain itself, entire, was before me within three minutes after the death. It exhaled the odor of spirit most distinctly, and its membranes and minute structures were vascular in the extreme. It looked as if it had been recently injected with vermilion. The white matter of the cerebrum, studded with red points, could scarcely be distinguished, when it was incised, by its natural whiteness; and the pia-mater, or internal vascular membrane covering the brain, resembled a delicate web of coagulated red blood, so tensely were its fine vessels engorged. 

I should add that this condition extended through both the larger and the smaller brain, the cerebrum and cerebellum, but was not so marked in the medulla or commencing portion of the spinal cord. 

The spinal cord and nerves.
-------------------------- 

The action of alcohol continued beyond the first stage, the function of the spinal cord is influenced. Through this part of the nervous system we are accustomed, in health, to perform automatic acts of a mechanical kind, which proceed systematically even when we are thinking or speaking on other subjects. Thus a skilled workman will continue his mechanical work perfectly, while his mind is bent on some other subject; and thus we all perform various acts in a purely automatic way, without calling in the aid of the higher centres, except something more than ordinary occurs to demand their service, upon which we think before we perform. Under alcohol, as the spinal centres become influenced, these pure automatic acts cease to be correctly carried on. That the hand may reach any object, or the foot be correctly planted, the higher intellectual centre must be invoked to make the proceeding secure. There follows quickly upon this a deficient power of co-ordination of muscular movement. The nervous control of certain of the muscles is lost, and the nervous stimulus is more or less enfeebled. The muscles of the lower lip in the human subject usually fail first of all, then the muscles of the lower limbs, and it is worthy of remark that the extensor muscles give way earlier than the flexors. The muscles themselves, by this time, are also failing in power; they respond more feebly than is natural to the nervous stimulus; they, too, are coming under the depressing influence of the paralyzing agent, their structure is temporarily deranged, and their contractile power reduced. 


 
This modification of the animal functions under alcohol, marks the second degree of its action. In young subjects, there is now, usually, vomiting with faintness, followed by gradual relief from the burden of the poison. 

Effect on the brain centres.
---------------------------- 

The alcoholic spirit carried yet a further degree, the cerebral or brain centres become influenced; they are reduced in power, and the controlling influences of will and of judgment are lost. As these centres are unbalanced and thrown into chaos, the rational part of the nature of the man gives way before the emotional, passional or organic part. The reason is now off duty, or is fooling with duty, and all the mere animal instincts and sentiments are laid atrociously bare. The coward shows up more craven, the braggart more boastful, the cruel more merciless, the untruthful more false, the carnal more degraded. ' In vino veritas ' expresses, even, indeed, to physiological accuracy, the true condition. The reason, the emotions, the instincts, are all in a state of carnival, and in chaotic feebleness. 

Finally, the action of the alcohol still extending, the superior brain centres are overpowered; the senses are beclouded, the voluntary muscular prostration is perfected, sensibility is lost, and the body lies a mere log, dead by all but one-fourth, on which alone its life hangs. The heart still remains true to its duty, and while it just lives it feeds the breathing power. And so the circulation and the respiration, in the otherwise inert mass, keeps the mass within the bare domain of life until the poison begins to pass away and the nervous centres to revive again. It is happy for the inebriate that, as a rule, the brain fails so long before the heart that he has neither the power nor the sense to continue his process of destruction up to the act of death of his circulation. Therefore he lives to die another day. 

WHY YOUR MUSCLES GETS SORE

Why Muscles Get Sore

As people age, they begin to complain more of pains in their muscles and joints. They seem to stiffen up with age, and such commonplace activities as bending over for the morning paper can make them wince.

Such pain can grip so fiercely that they are sure it begins deep in their bones. But the real cause of stiffness and soreness lies not in the joints or bones, according to research at the Johns Hopkins Medical School, but in the muscles and connective tissues that move the joints. 

The frictional resistance generated by the two rubbing surfaces of bones in the joints is negligible, even in joints damaged by arthritis.

Flexibility is the medical term used to describe the range of a joint’s motion from full movement in one direction to full movement in the other. The greater the range of movement, the more flexible the joint.

If you bend forward at the hips and touch your toes with your fingertips, you have good flexibility, or range of motion of the hip joints. But can you bend over easily with a minimal expenditure of energy and force? The exertion required to flex a joint is just as important as its range of possible motion.

Different factors limit the flexibility and ease of movement in different joints and muscles. In the elbow and knee, the bony structure itself sets a definite limit. In other joints, such as the ankle, hip, and back, the soft tissue—muscle and connective tissue—limit the motion range.

The problem of inflexible joints and muscles is similar to the difficulty of opening and closing a gate because of a rarely used and rusty hinge that has become balky.

Hence, if people do not regularly move their muscles and joints through their full ranges of motion, they lose some of their potential. That is why when these people will try to move a joint after a long period of inactivity, they feel pain, and that discourages further use



What happens next is that the muscles become shortened with prolonged disuse and produces spasms and cramps that can be irritating and extremely painful. The immobilization of muscles, as researchers have demonstrated with laboratory animals, brings about biochemical changes in the tissue.

However, other factors trigger sore muscles. Here are some of them:

1. Too much exercise

Have you always believed on the saying, “No pain, no gain?” If you do, then, it is not so surprising if you have already experienced sore muscles.

The problem with most people is that they exercise too much thinking that it is the fastest and the surest way to lose weight. Until they ache, they tend to ignore their muscles and connective tissue, even though they are what quite literally holds the body together.

2. Aging and inactivity

Connective tissue binds muscle to bone by tendons, binds bone to bone by ligaments, and covers and unites muscles with sheaths called fasciae. With age, the tendons, ligaments, and fasciae become less extensible. The tendons, with their densely packed fibers, are the most difficult to stretch. The easiest are the fasciae. But if they are not stretched to improve joint mobility, the fasciae shorten, placing undue pressure on the nerve pathways in the muscle fasciae. Many aches and pains are the result of nerve impulses traveling along these pressured pathways.

3. Immobility

Sore muscles or muscle pain can be excruciating, owing to the body’s reaction to a cramp or ache. In this reaction, called the splinting reflex, the body automatically immobilizes a sore muscle by making it contract. Thus, a sore muscle can set off a vicious cycle pain.

First, an unused muscle becomes sore from exercise or being held in an unusual position. The body then responds with the splinting reflex, shortening the connective tissue around the muscle. This cause more pain, and eventually the whole area is aching. One of the most common sites for this problem is the lower back.

4. Spasm theory

In the physiology laboratory at the University of Southern California, some people have set out to learn more about this cycle of pain.

Using some device, they measured electrical activity in the muscles. The researchers knew that normal, well-relaxed muscles produce no electrical activity, whereas, muscles that are not fully relaxed show considerable activity.

In one experiment, the researchers measured these electrical signals in the muscles of persons with athletic injuries, first with the muscle immobilized, and then, after the muscle had been stretched.

In almost every case, exercises that stretched or lengthened the muscle diminished electrical activity and relieved pain, either totally or partially.

These experiments led to the “spasm theory,” an explanation of the development and persistence of muscle pain in the absence of any obvious cause, such as traumatic injury.

According to this theory, a muscle that is overworked or used in a strange position becomes fatigued and as a result, sore muscles.

Hence, it is extremely important to know the limitations and capacity of the muscles in order to avoid sore muscles. This goes to show that there is no truth in the saying, “No pain, no gain.” What matters most is on how people stay fit by exercising regularly at a normal range than once rarely but on a rigid routine.

WHAT ARE THE CAUSES OF BAD BREATH

BAD BREATH

Causes of bad breath ?

Bad breath is a common health problem which greately affects the daytoday activities of somany people. The offenssive odor from the mouth is unpleasent to those who come in close contact with bad breathers. The problem will be doubled by psychological trauma leading to depression. The sufferers from this problem wil be isolated from the society. This can even lead to marital disharmony.

Literally speaking all humanbeings are badbreathres. Oral cavity contains millions  of  anaerobic bacteria like fusobacterium and actinomyces which acts on the protein of food materials and putrifies them. This process results in the formation of offenssive gases like hydrogen sulphide,methyl mescaptan,cadaverin,skatol,putrescine ect causing bad odor. If oral hygiene is not maintained properly all will suffer from  bad breath. Most of us control this by regular brushing,tongue cleaning and gargling. Even after maintining cleanliness in the mouth some individuals suffer from offenssive smell due to various causes which has to be diagnosed and treated properly.

Some common causes of bad breath.

1) Poor oral hygiene:

If oral hygiene is not maintained properly the mouth becomes the seat for millions of bacteria which produce offenssive gases by degrading the food debris. Bad breath is severe in those who do not brush their teeth regularly and clean their mouth after every food. Snacks taken inbetween meals can also produce bad breath because of improper cleaning.

Badbreath is common in almost all people in the morning on waking. During sleep there is less production of saliva .Saliva  has got some antibacterial properties which help to keep the mouth clean. Saliva conains oxygen molecules which is needed to make oral cavity aerobic. So the reduction in it's quantity during sleep makes a favourable condition for anaerobic bacteria.

2) Food habits:

The main cause of bad smell is due to degradation of protein by the bacteria and hence all food products rich in protein favours bad breath. Meat,fish,milk products, eggs,cakes,nuts,pear and ect can cause bad breath. Some food articles can produce particular type of smell which may be unpleasent. Raw onion can produce typical bad smell. It is said that an apple a day keeps the doctor away,a raw onion a day keeps everybody away. Eating groundnuts can also produce bad smell. However if proper cleaning is done smell can be reduced irrespective of the nature of food.  Irregularity in timing of food can also produce bad breath. Small food articles taken in between the meals can also produce bad smell.

3) Biofilm: 

There is formation of a thin sticky coating  called biofilm on the tongue and oral mucosa. This coating is thick on the posterior aspect of the tongue where millions of gram negative bacteriae are seen .The thick coating on the tongue is always associated with badbreath. Even a  thin biofilm can make anaerobic condition favourable for bacterial proliferation.

4) Dental caries:

This is a destructive process causing decalcification with distruction of enamel and dentine resulting in cavitisation of the tooth. These are produced mainly by the lactobacilli . Food particles are deposited inside these cavities and are putrified by the anaerobic bacteria producing bad smell. Normal brushing will not remove the food debris easily and hence they are putrified completely. Caries are common in schoolgoing children and in those who donot maintain proper oral hygiene .Calcium and vitamin deficiency can also predispose caries.



5) Gingivitis:

Gum is a mucus membrane with supporting connective tissue covering the tooth bearing borders of the jaw .The main function of gum is protection .Gingivitis is the inflammation of the gum .Due to various causes gum tissue get infected resulting in swelling,pain and discharge. If the condition become worse the infection spread towards peridontal area leading to continuous discharge called pyorrhoea. Some times the infection goes deep producing alveolar abscess with discharge of pus. Infection can even reach the bone causing osteomyelitis.All these conditions can produce offenssive smell.

6) Gum retraction:

When the gums retract from the teeth a gap is developed which will lodge food particles and cause bad breath.

8) Ulcerative lesions& coatings:

Almost all ulcerative lesions of the mouth are associated with bad breath. These lesions may be caused by bacteria,viruses,food allergies or due to autoimmune disorders. Apthous ulcer is the commonest amoung ulcerative lesions. Others are herpes,fungal infections,vincents angina,infectious mononucleosis,scarlet fever,diphtheria,drug reactions  and ect. Cancerous ulcers produce severe bad breath. All fungal infections produce white coating(candidiasis). Leucoplakia is a white thick patch on the mucus membrane of the mouth & tongue. It is considered as a precancerous condition. Offenssive breath is associated with these conditions. 

9) Diseases of the salivary glands:

Saliva is very useful to supply oxygen to all parts of the oral cavity. Even a thin film of coating called biofilm can provide an anaerobic condition in the mouth. Saliva can wet these layers and make an aerobic condition which is unfavourable for the bacteria .Any condition which reduces the production of saliva can increase bacterial activity.  Some times the salivary duct is obstructed by stones or tumors.Cancer of the salivary gland is associated with offenssive odor. In suppurative parotitis purulant dischrge in to the mouth causes bad breath.

10) Tonsillitis:

Tonsils are a pair of lymphoid tissue situated  in the lateral wall of oropharynx. Inflammation of the tonsil is called tonsillitis. Bad breath is seen in both acute and chronic tonsillitis. Quinsy or peritonsillar abscess can also produce bad breath.

11) Tonsillar plaques & tonsillar fluid:

If bad breath persists even after maintaining proper oral hygeine there is possibility of this condition. Serous fluid secreated from the folds of tonsil is very offenssive. Some patients complain that they hawk some cheesy materials from the throat;which are very offenssive in nature. These are formed inside the tonsillar crypts which contain thousands of bacteriae. In such conditions tonsillectomy gives noticiable relief from bad breath.                

12) Pharyngitis& pharyngial abscess:

Pharynx is a fibromuscular tube which forms the upper part of the digestive & respiratory tract. Inflmmation of the pharynx is called pharyngitis, caused mainly by bacteria and viruses. Bad breath is present in pharyngitis along with other signs like cough and throat irritation. Abscesses in the wall of pharynx can also produce offenssive discharge of pus in to the throat.

13) Dentures:

Denture users may complain about bad smell due to lodgement of small food debris in between. Proper brushing may not be possible in denture users especially fixed dentures. 

14) Tobacco:

Tobacco chewing is associated with bad breath. The smell of tobacco itself is unpleasent for others. Tobacco can irritate the mucus membrane and cause ulcers and coatings. Gingivitis and pyorrhoea are common in tobacco chewers. Tartar is deposited on the teeth mainly near the gums. Tobacco chewers get gastric acidity with eructations. All these causes offenssive smell.

15) Smoking:

Smokers always have  bad smell. It can also produce lesions in the mouth & lungs causing bad breath.Smoking increases carbon dioxide in the oral cavity & reduces oxygen level,causing a favourable condition for bacteria. Smoking reduses appetite & thirst hence acid peptic disease is common in chain smokers.

16) Lesions in the nose & ear:

Bad breath is occasionally seen in sinusitis(infection of para nasal sinuses). In case of post nasal dripping bad breath is common due to the presence of protein in the discharges. These proteins are degraded by the bacteria. Infection in the middle ear with discharge of pus in to the throat through the eustachian tube(passage from middle ear to the throat)can also cause offenssive odor. Chronic rhinitis(infection of mucus membrane of nose) and forign bodies in the nose can also produce bad smell in the expired air.

17) Diabetes mellitus:

Mostly all diabetic patients suffer from bad breath. Coated tongue,ulcers &coatings in the mouth ,increased sugar level in tissues ect are responsible for bad breath.Bacterial growth in diabetic patient is very faster than non diabetic individuals.

18) Fevers:

Bad breath is common in almost all fevers. Even an acute fever can produce bad breath. Severe bad breath is seen in typhoid .Other infectious diseases like Tuberculosis , AIDS ect produce bad smell. 
  
19) Fasting & dehydration:

Dry mouth favours bacterial activity. So any condition which produce dryness in the mouth makes the breath offenssive. Eventhough the food particles are known to produce bad breath, fasting can also produce the same. Production of saliva is also reduced during fasting. Chewing and swallowing also helps to keep the mouth clean.

20) Bedridden patients:

Bedridden patients suffer from offenssive breath due to thick coating on the tongue. water intake is also limited in these patients. Regurgitation of food aggravates the condition. Since they talk less aeration in the oral cavity is reduced which favours anaerobic bacteria to become active.

21) Diseases of stomach & esophagus:

Eructation of gas and food produce unpleasent smell. Abnormality in the function of lower sphincter can allow the food to regurgitate upwards causing bad breath. Bad breath is also common in gastritis,gastric ulcer and cancer of stomach.

22) Intestinal diseases:

Bad breath is common in patients suffering from ulcerative lesions of intestine like ulcerative collitis..Other diseases are malabsorption syndrome intestinal tuberculosis, peritonitis ect.

23) Diseases of lungs:

Lung diseases like pneumonia, lung abscess,chronic bronchitis,bronchiectasis,tuberculosis, lung cancer ect can produce bad odor during expiration.

24) Liver disorders:

Liver diseases like hepatitis, cirrhosis,can  cause bad breath.Gall bladder diseases with vomiting also causes unpleasent odor.     

25) Psychiatric  patients:

Bad breath is common in psychotic patients due to poor hygiene,irregular food habits,less water intake and ect.

26) Somatisation disorder:

This is a psychiatric disorder charecterised by the presence of a physical symptom that suggest a medical illness .These patients come with physical complaints like pain,nausea difficult respiration, bad smell ect. This condition is diagnosed after detailed examination of the patient with all investigations.Since this is a psychiatric disorder it has to be managed with a psychological approach. 

[ THE POINTS MENTIONED IN THIS ARTICLE IS FOR GENERAL INFORMATION. ANY PERSON HAVING BAD BREATH SHOULD CONSULT  A QUALIFIED DOCTOR ]

WHAT ARE THE HOME REMEDIES OF GREEN TEA FOR BETTER HEALTH AND WELLNESS

Home Remedies of Green Tea

For more than millions of years, sciences have been finding effective ways of preventing and treating every kind of disease. Diseases that are categorized under those that can be cured only through Divine Intervention. There have been so many discoveries on how to treat a particular ailment and many alternatives have already been developed. It comes from eliminating heartburn by using brown sugar through the intake of corn syrup for controlling nausea and other remedies. But nothing can beat green tea as one of the most effective home medicine.

Green tea is not just your typical beverage. It’s more than a liquid being coordinated with every meal. With these trying times, it had become an integration to remedies of body illness'. For most people who consume green tea, they believe that it is a kind of miracle drink. It benefits almost all of the body’s functions. From teeth to skin care, green tea has already been a kind of general measure for preventing certain diseases.

To prove that green tea has become an essential part of a person’s health, below are just some of the many benefits of tea when it comes to health.

Oral Indication

Green tea is said to have certain compounds that can kill bacteria in a person’s mouth, thus eliminating high chances of cavity accumulation. Cavities can be good source for halitosis or bad breath to form. Before that happens, drink green tea. With just a few green tea gargles, you can protect your teeth from having tooth decay. Of course you have to lessen or eventually get rid of sweets to totally protect your teeth from destruction.

Green tea has the properties of fluoride which can strengthen gums and teeth and aiding in the prevention of decay formation. Commercialized green tea mouthwashes are being sold that comes in different tingling and intriguing flavors.

Skin Indication

Regarding skin diseases, green tea is said to have exhibited positive outcomes in treatment and further care of skin. Two of the most irritating skin diseases are being discussed – eczema and acne. If you have acne, you can use it as an astringent that can be combined to other elements to produce concoction and is applied to the skin with a cotton ball. It is an alternative to expensive astringents and toners. Should you choose to drink it instead, the effect will still be the same but you risk yourself in taking the caffeine too. Mixing green tea with other ingredients like olive oil can help treat eczema.

Medicinal Indication

There have been a lot of intriguing knowledge about the medicinal contribution of green tea to the body. It is said that daily intake of green tea can provide further prevention for easy-accumulated diseases and infections. Because of the free radicals that are circulating around a person’s body, it has become more prone to disease but not until the discovery of antioxidants which helps in flushing out free radicals inside the human body. Free radicals can cause terrible cell damage which can affect the body negatively.

With these benefits mentioned, no wonder a lot of households trust the wonderful effects of green tea. It has proven a lot of medical result that are exceptionally elaborate and more so, being effective in almost all aspects of health and fitness.

HOW GREEN TEA CAN CURE HIV

Green tea to Cure HIV

For thousands of years, green tea has been widely used by the Chinese not only for its taste but also because of its medicinal properties. Today green tea is a very popular drink among all ages the world over because of its proven efficacy on minor and even major health problems, and because of its proven medicinal properties, complimented by growing numbers of testimonies and therapeutic claims, scientists now see green tea to be a promising cure for HIV.

HIV is a major issue on health nowadays because lots of people have been diagnosed of having this deadly disease.  And the search for the cure against HIV and including AIDS has proven to be very difficult. 

Researchers from Purdue University had its study on the nature, property and health benefits of green tea. They have succeeded on identifying epigallocatechin gallate (EGCg) a compound found on green tea which inhibits the growth of cancer cells. University of Tokyo had made a separate study on green tea and the result of their research is that, EGCg binds with CD4 cells which action is to prevent HIV binding processes and later destroys the cell. The studies suggest that green tea have substances like EGCg that could help open new frontiers on the battle against HIV and even cancer.

It also proved that drinking 4 to 5 cups of green tea a day can help slow down the pathogenesis of HIV because of the potent content of EGCg. Scientists also revealed that the results could lead them to the development of an HIV cure. However they also revealed that the concentration of EGCg present on 4 to 5 cups of green tea is not enough to totally destroy cancer cells. 

People often ask if other types of tea have the same benefits as green tea. The fact is green tea has more health benefits compared to other types of tea. Although all tea comes from a single source which is Camellia sinesis plant, all tea have their own characteristics when it comes to taste, color, smell, and even benefits. Green tea leaves are processed differently. Leaves are steamed then dried allowing the components not to be oxidized in the process. These makes green tea ten times more potent and effective remedy against illness compared to other tea.

Green tea is proven to be helpful on the following medical conditions:

• Rheumatoid arthritis

• Helps to lower cholesterol level of the body 

• Helps maintains a normal blood pressure preventing hypertension 

• Cardiovascular disease and stroke

• Helps fight against infection due to bacteria and viruses

• Helps improve impaired immune response

• Destroys free radicals

• Helps maintain healthy fluid and electrolytes balance

• It helps prevent tooth decay by killing bacteria that causes dental plaque

• Helps relieve stress and fatigue

• Toxin prevention in the liver

• Stops thrombosis which is the leading cause of heart attack

• Green tea also has fat burning benefits

• It helps burn fat and makes the body feel more energetic

• Green tea is also used to calm the mind

Presently scientists are still making rigorous studies on green tea hoping to find some headway on how to determine the exact mechanism of EGCg binding with CD4, with positive results people can now stand a chance against a deadly disease through enjoying the relaxing, soothing and delicious taste of your favorite green tea.

WHY YOU SHOULD DRINK GREEN TEA

Green Tea: Reasons Why You Should Start Drinking It

Everybody wants to have a healthy body. But, with today's very comfortable lifestyle, it can be quite difficult to do. It seems like everyone is becoming unhealthier and unhealthier every single day. You might eat the right kinds of food, and you might be exercising regularly, but your doctor may still say that it's not really enough. So, what's missing? To answer this question, you may want to start drinking green tea.

So, just what's all the hype about this centuries old brew that it made everyone absolutely crazy about it? From scientists, to health buffs, to regular people, what it is about green tea that is so great that it seems that almost everyone is drinking it?

First of all, this brew existed for thousands of years. The Chinese and the Japanese have been drinking this for centuries, and is still part of their daily life, and they even said that this tea can keep your body healthy.

Today, scientists have found that there is more to green tea than your average everyday tea. To start, it has antioxidants that are known to help fight off or prevent cancer, and it is also full of certain vitamins and minerals that contribute to making your body healthier.

To name all the benefits, here are 7 reasons why you should start drinking this miracle brew:

• Cancer

As mentioned before, green tea is filled with antioxidants that helps counter the effects of oxidants or what we commonly know as free radicals. By fighting off free radicals, it will help prevent cancer.

• Diabetes

Most people who are diabetics have been found to have low metabolism rate. This means that they cannot get rid of carbohydrates easily which will be stored as fat in the body. This will also increase the blood sugar levels in your body. With green tea, it will increase your metabolism rate and increase your energy levels, which will help in preventing diabetes. Studies on lab rats have found that it is very effective in preventing diabetes and also proves to be an inexpensive way to do so.

• Bad breath

Green is known to help in keeping the teeth and gums healthy. Also it helps in keeping the mouth clean and free from odor-causing bacteria. If you have a bad breath, then this brew can definitely help give you a fresher and nicer smelling breath.

• Acne

Because green tea has antioxidants, it can help in preventing acne as well as treating it. Also, it helps in reducing the inflammation that is associated with acne. By drinking this brew, you will definitely see it as an inexpensive way to treat acne and help you get a smoother skin.

• Alzheimer's disease

Another benefit that green tea provides is that it helps in protecting the brain from Alzheimer's disease. Green tea has been found to prevent plaque deposits in the brain, which is the cause of this very serious disease. With green tea, you will definitely have a healthier brain and a sharper mind.

• Cholesterol
 Studies have found that green tea can help in fighting and reducing bad cholesterols. It is also a natural anticoagulant. All in all, it will help in keeping your blood pressure low, as well as prevent heart diseases and strokes. Green tea is also about giving you a healthy heart.

• HIV

Last but not the least; green tea has been linked to help in preventing HIV. Because green tea naturally increases the body's immune system, studies have found that the EGCG that is naturally found in this brew can boost your immune system. Therefore, it may not be very far in the future that green tea will contribute a lot in HIV prevention and cure researches. 

These are 7 reasons why you should start drinking green tea. Indeed, this brew can do miracles to the body. If you want a healthier body, then this brew is definitely for you.

BENEFITS OF GREEN TEA

Top 10 Green Tea Benefits

Green tea have been present since ancient times. According to studies, compared to any other drink, green tea give several benefits to health. Chinese have the knowledge on how medicinal green tea can be. It can be the answer for almost every ailment – from physical to mental or emotional problems. This has been the secret ingredient for a longer life passed down by the Chinese. Green tea have been helping numerous ailing people for almost 4,000 years now.

Drinking green tea is a traditional treatment. But even so, it’s paving its way into helping out a lot of people regarding their weight, diet and health. There are a lot of studies that shows how green tea has inhibited or reduced the growing risk of cancer.

China’s health history was pretty much a breakthrough because of green tea.  It is considered as a very important historical plant that can from the leaves of the Camellia Sinensis and is produced through special processing.

What so special about green tea? The secret lies in catechin polyphenols which contains a very powerful antioxidant called epigallocatechin gallate (EGCE). This specialized antioxidant not only inhibits cells causing cancer but also kills it in the process without even harming adjacent healthy tissues. It has also been proven that green tea can be very effective in decreasing cholesterol levels and inhibits  the abnormal accumulation of blood clots.

Aside from those mentioned above, here are some of the numerous benefits derived from green tea.

1. Researchers have claimed that green tea can be the reason for cancer prevention and even the treatment of disease.

2. Can be able to teat cardiovascular diseases and rheumatoid arthritis.

3. Reduces the risk of the effects of esophageal cancer.

4. Used traditionally to treat multiple sclerosis.

5. Treat immune function that is impaired.

6. Used to prevent having Parkinson’s and Alzheimer’s disease.

7. It is claimed through intensive research that daily consumption of green tea can prevent tooth decay. It is found out that green tea can fight and kill bacteria that are one of the leading causes of plaque. 

8. It can result to decreased risk of heart attacks and heart diseases by reducing thrombosis formation.

9. Improves the ratio of good cholesterol against bad cholesterol.

10. Lastly, it is said to increase fat oxidation and metabolism inside the body. That is why it is used by many who wanted to lose weight without even compromising the health.

The difference of green tea apart from other Camellia Sinensis plant extracts is the way it is processed. Leaves of green tea are steamed or brewed that gives more reason for EGCG not to be oxidized. Black tea, on the other hand, is made through fermentation. The process of fermenting the leaves of black tea can covert EGCG into compounds that aren’t even close to the effectiveness of the original compounds found in green tea in terms of fighting and preventing numerous diseases.

Caffeine in green tea?

Aside from its many advantages, green tea can have one slight so-called "disadvantage" and that is its caffeine content. Caffeine can cause a sleeping disorder that makes a person experience difficulty in sleeping which is also known as insomnia.

However, compared to coffee, green tea has less caffeine. With proper consumption, people can decreased the undesired caffeine content in their green tea.