How to lead a healthy lifestyle

How to lead a healthy lifestyle                                          Home

1. Get active each day

·        Regular physical activity is important for the healthy growth, development and well-     being of children and young people.

·        They should get at least 60 minutes of physical activity every day, including vigorous    activities that make them 'huff and puff'.

·        Include activities that strengthen muscles and bones on at least 3 days of the week.

·        Parents should be good role models and have a positive attitude to being active.

2. Quit-smoking basics

Tobacco is a killer. Smokers and other tobacco users are more likely to develop disease and die earlier than are people who do not use tobacco. If you smoke, you may worry about what it's doing to your health. You probably worry, too, about how hard it might be to quit smoking. Nicotine is highly addictive, and to quit smoking - especially without help - can be difficult. In fact, most people do not succeed the first time they try to quit smoking. It may take more than one try, but you can stop smoking.

Take that first step: Decide to quit smoking. Set a stop date. And then take advantage of the multitude of resources available to help you successfully quit smoking.

3.  Eat 'prim ally' Common sense dictates that the best diet is one based on foods we've been eating the longest in terms of our time on this planet. These are the foods that we've evolved to eat and are best adapted to. Studies show that a 'primal' diet made up of fruits, vegetables, nuts and seeds, as well as meat, fish and eggs, is best for weight control and improvement in risk markers for illnesses, such as heart disease and diabetes. This 'go primal' food philosophy will enable you to cut through the marketing hype and dietary misinformation, and allow you to make healthy food choices quickly and confidently.

4. Stress management: Relaxation techniques

Relaxation techniques are an essential part of stress management. If you're an overachiever, you may put relaxation low on your priority list. Do not shortchange yourself. Everyone needs to relax and recharge.

Relaxation is invaluable for maintaining your health and well-being, and repairing the toll that stress takes on your mind and body.

Almost everyone can benefit from learning relaxation techniques. Relaxation techniques can help to slow your breathing and to focus your attention on the here and now.

Common relaxation techniques include meditation, tai chi and yoga. But there are more-active ways of achieving relaxation. For example, walking outdoors or participating in a sports activity can be relaxing and help reduce stress.

It does not matter which relaxation technique you choose. What matters is that you select a technique that works for you and that you practice achieving relaxation regularly.

5. Get enough sleep 

Sleep has the ability to optimise mental and physical energy, and optimal levels of sleep (about eight hours a night) are linked with reduced risk of chronic disease and improved longevity. One simple strategy that can help ensure you get optimal amounts of sleep is to go to bed earlier. Getting into bed by 10pm or 10.30pm is a potentially useful investment in terms of your short- and long-term health and wellbeing. Shutting down the computer or turning off the TV early in the evening is often all it takes to create the time and space for earlier sleep

Read also : Amazing Facts about Your Health and lifestyle

References:

- http://www.mayoclinic.org/

- https://www.healthykids.nsw.gov.au/parents-carers/5-ways-to-a-healthy-lifestyle.aspx

- https://www.psychologies.co.uk/body/10-tips-for-a-happier-healthier-life.html

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Are you looking for a useful application?

Are you looking for a useful application?                     Home
Try these apps

some application very helpful

1. Antidote Drugs:
Antidote is a drug or agent that counteracts the effects of poison or overdosage by another drug. It neutralizes the harmful effects of a poison.
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2. Types of Injection:
Injections can be given intravenously, intramuscularly, intradermally, or subcutaneously. Each type of injection is used for a specific health problem, specific purpose , but the procedures for preparing the injections are the same.
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3. CPR algorithm 2017:
(CPR) is a lifesaving technique useful in many emergencies, including heart attack or near drowning, in which someone's breathing or heartbeat has stopped. The American Heart Association recommends that everyone — untrained bystanders and medical personnel alike — begin CPR with chest compressions
A critical part of Basic Life Support training is understanding and properly adhering to the BLS algorithms.
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4. Spot of Health:
for blogger about health and life style 
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5. Game arranging difficult images:
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Fast facts on hypertension

Fast facts on hypertension                                                    Home 

• high blood pressure is considered to be 140 / 90mmHg or higher

• ideal blood pressure is considered to be between 90 / 60mmHg and 120 / 80mmHg.

• low blood pressure is considered to be 90 / 60mmHg or lower

• Modern lifestyle factors are responsible for a growing burden of hypertension: physical inactivity, salt-rich diets with processed and fatty foods, and alcohol and tobacco use.

• Lifestyle measures are used first to treat high blood pressure, including salt restriction and other dietary changes, moderation of alcohol, and stress reduction.

• Primary or essential hypertension accounts for 90-95% of adult cases, and secondary hypertension accounts for 2-10% of cases.

• Normal: Systolic lower than 120 mm Hg, diastolic lower than 80 mm Hg
Prehypertension: Systolic 120-139 mm Hg, diastolic 80-89 mm Hg
Stage 1: Systolic 140-159 mm Hg, diastolic 90-99 mm Hg
Stage 2: Systolic 160 mm Hg or greater, diastolic 100 mm Hg or greate

• is a major risk factor for stroke, myocardial infarction, vascular disease, and chronic kidney disease.

• You're at an increased risk of high blood pressure if you:
 are over the age of 65
 are overweight or obese
 are of African or Caribbean descent
 have a relative with high blood pressure
 eat too much salt and do not eat enough fruit and vegetables
 do not do enough exercise
 drink too much alcohol or coffee (or other caffeine-based drinks)
 smoke
 do not get much sleep or have disturbed sleep

References:
- http://emedicine.medscape.com/article/241381-overview#a4
- http://www.medicalnewstoday.com/articles/150109.php.
- http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/basics/symptoms/con-20019580
- http://www.nhs.uk/conditions/blood-pressure-(high)/pages/introduction.aspx

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Signs and symptoms of insomnia

Signs and symptoms of insomnia                                   Home

Insomnia symptoms occur in approximately 33% to 50% of the adult population; insomnia symptoms with distress or impairment (general insomnia disorder) in 10% to 15%. Consistent risk factors for insomnia include increasing age, female sex, comorbid (medical, psychiatric, sleep, and substance use) disorders, shift work, and possibly unemployment and lower socioeconomic status.

Symptoms of Insomnia

According to guidelines from a physician group, people with insomnia have one or more of the following symptoms:

• Difficulty falling asleep at night
• Waking earlier than desired
• Still feeling tired after a night's sleep
• Daytime fatigue or sleepiness
• Irritability, depression, or anxiety
• Poor concentration and focus
• Being uncoordinated, an increase in errors or accidents
• Tension headaches (feels like a tight band around head)
• Difficulty socializing
• Gastrointestinal symptoms
• Worrying about sleeping
• Difficulty falling asleep at night
• Waking up during the night
• Waking up too early
• Not feeling well-rested after a night's sleep
• Daytime tiredness or sleepiness
• Difficulty paying attention, focusing on tasks or remembering
• Increased errors or accidents
• Ongoing worries about sleep

• Sleep for only short periods

References:
- http://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/dxc-20256961
- http://www.medicalnewstoday.com/articles/9155.php
- https://www.nhlbi.nih.gov/health/health-topics/topics/inso/signs
- https://sleepfoundation.org/insomnia/content/symptoms
- http://www.aasmnet.org/Resources/ClinicalGuidelines/040515.pdf

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10 Reasons Why Cellphones Are Bad For Your Health

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10 Reasons Why Cellphones Are Bad For Your Health   

1. Cancer Risk: A new study from Sweden suggests decades of cell phone use can triple your chances for brain cancer.

2. Sleep less: individuals with smartphones in the bedroom sleep less each night. In addition, microwave radiation from cell phones is much riskier for kids than originally thought. One study noted a child's brain tissue and bone marrow actually absorbs significantly more than those of an adult.

3. Disease Carriers: a recent study noted cell phones could be as dirty as public toilet seats, and that the heat phones generate makes a perfect breeding ground for bacteria.

4. Cell phones actually interfere with normal socialization: a team of researchers found cell phones actually interfere with normal socialization. The near constant use even creates learned compulsive behaviors (like self-importance).

5. Spinal Misalignment: constant tilting down to look at your phone screen can take its toll, leading to neck and back pain as well as migraines.

6. Negatively affects emotions: The presence of a cell phone while two or more people are talking face-to-face can generate negative feelings toward the person who has his or her device visible. In two studies conducted at the University of Essex in the United Kingdom, researchers studied the effects of a mobile device during a nose-to-nose conversation. In the first study, 37 pairs of strangers were asked to spend 10 minutes talking to each other about an interesting event that happened in their lives within the past month. Half of the participants were seated in a secluded area with a mobile device present on a desk nearby whereas the other half remained without a cellphone. The results of the study showed that those who had a mobile device nearby were perceived less positive by the stranger, compared to the other participants without a cell phone presen

7. Ncreases stress levels: In a study researchers found high mobile phone use was associated with stress and sleep disturbances for women, whereas high mobile phone use was associated with sleep disturbances and symptoms of depression in men. Overall, excessive cell phone use can be a risk factor for mental health issues in young adults.

8. Increases risk of eye vision problems: Screens on mobile devices tend to be smaller than computer screens, which means you are more likely to squint and strain your eyes while reading messages.

9. Road accidents: studies show that using a mobile phone while driving greatly increases the risk of traffic accidents.

10. Scientists in countries around the world have published their own results on other health problems that appear to be a result of increasing cell phone usage. the following health problems connected to cell phone radiation:

• salivary gland tumors
• dizziness and migraines
• less sleep and poor sleep quality
• changes in production of specific proteins in human cells
• decreased sperm count and quality
• skin irritation, especially on the face (this is a condition known as electrohypersensitivity)
• behavioral problems and increased chance of cancer tumor development in children.

References:
- http://center4research.org/healthy-living-prevention/products-with-health-risks/can-cell-phones-harm-our-health-2/
- http://www.medicaldaily.com/5-reasons-why-cellphones-are-bad-your-health-247624
- http://www.globalhealingcenter.com/natural-health/5-ways-cell-phones-harm-health/
- https://www.betterhealth.vic.gov.au/health/healthyliving/mobile-phones-and-your-health

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Irritable Bowel Syndrome (IBS) ... Symptoms ... What not to eat and What to eat ?

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Irritable bowel syndrome (IBS) ... Symptoms ... What not to eat and What to eat ?

Irritable bowel syndrome is a condition that affects the function and behavior of the intestines. Normally, the muscles lining the intestines intermittently contract and relax to move food along the digestive tract. In IBS, this pattern is disturbed, resulting in uncomfortable symptoms. More than 40 million people are affected by IBS. It is important to remember that patients with IBD can also have IBS.

Risk factor
• Age> 50 years
• Short history of symptoms
• Documented weight loss
• Nocturnal symptoms
• Male sex
• Family history of colon cancer
• Anaemia
• Rectal bleeding
• Recent antibiotic use

Symptoms
• Cramping
• Abdominal pain
• Bloating
• Gas
• Diarrhea
• Constipation

The hallmark of IBS is abdominal pain or discomfort associated with either a change in bowel habits or disordered defecation. The pain or discomfort associated with IBS is often poorly localized and may be migratory and variable. It may occur after a meal, during stress or at the time of menses. In addition to pain and discomfort, altered bowel habits are common, including diarrhea, constipation, and diarrhea alternating with constipation. Patients also complain of bloating or abdominal distension, mucous in the stool, urgency, and a feeling of incomplete evacuation. Some patients describe frequent episodes, whereas others describe long

symptom-free periods. Patients with irritable bowel frequently report symptoms of other functional gastrointestinal disorders as well, including chest pain, heartburn, nausea or dyspepsia, difficulty swallowing, or a sensation of a lump in the throat or closing of the throat. Patients with IBS are generally classified according to the type of bowel habits that accompany pain. Some patients have diarrhea-predominant symptomatology, others constipation-predominant, and still others have a combination of the two. Some patients alternate between different subgroups.

Symptoms may vary from barely noticeable to debilitating, at times within the same patient. In some patients, stress or life crises may be associated with the onset of symptoms, which may then disappear when the stress dissipates. Other patients seem to have random IBS episodes with spontaneous remissions. Still others

describe long periods of symptoms and long symptom-free periods.

In general, the symptoms of IBS wax and wane throughout life, but the majority of patients seen by physicians is 20-50 years old. In approximately 50 of patients, symptoms begin before age 35. The disorder is also recognized in children, generally appearing in early adolescence. Many patients can trace the onset of symptoms

back to childhood. The prevalence of IBS is slightly lower in the elderly, and in this patient population organic disorders must be excluded.

WHAT NOT TO EAT
According Stanford Primary Care Clinics:

FOODS'TO'AVOID
1. Raw fruit
2. Raw vegetables: (Esp. Broccoli, cabbage, Brussel sprouts, cauliflower, onions, radish, eggplant, celery).
3. Popcorn
4. Fried Foods
5. Nuts and seeds
6. Tomato Sauce, Spicy'foods
7. Mayonnaise, Miracle Whip
8. Most "fast foods" (e.g. Frenchfries, hamburgers, hotdogs, potatochips)
9. Rich foods (e.g. chocolatecake, cookies)
10. Beans (pintobeans, redbeans, chili, burritos)
11. Salads (orany foods that contain lettuce, cucumbers, etc.)
12. Whole wheat product
13. Sugarless products (candy, gum)
14. Fructos' containing products

 DRINKS'TO'AVOID:
1. Soda (esp. From a bottle)
2. Milk, Ice Cream
3. Alcohol
4. Caffeinated beverages (i.e., coffee, tea, etc.)

 MEDICINE'TO'AVOID:
1. Aspirin
2. Non - steroidal medication (i.e, Advil, ibuprofen, alleve, etc.).


WHAT TO EAT

Foods:

1. Cooked canned vegetables (except cabbage)
2. Meat, poultry and fish (not deep fried, beef Rarely).
3. Dairy-Chesse, Yougurts, etc. (Limited amount)
4. Toast, rice, muffins, bagels
5. Soup
6. Most sandwiches (turkey, chicken, bread)
7. Tofu

Drinks

1. Juice (without pulp).
2. Water
3. Iced tea

Medication
1. Acetaminophen (Tylenol)

References
- http://sim.stanford.edu/resources/smg_patient_info/IRRITABLEBOWEL09-09.pdf
- http://s3.gi.org/patients/gihealth/pdf/ibs.pdf
- http://www.hopkinsmedicine.org/gastroenterology_hepatology/_pdfs/small_large_intestine/irritable_bowel_byndrome_ibs.pdf
- http://www.ccfa.org/assets/pdfs/ibd-and-irritable-bowel.pdf
- http://www.healthline.com/health/irritable-bowel-syndrome/causes-risk-factors#1

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People at High Risk for Flu Complications

People at High Risk for Flu Complications                       Home

Influenza (also known as the flu) is a contagious respiratory illness caused by flu viruses. It can cause mild to severe illness, and at times can lead to death.

According (CDC, 2016). Factors that may increase your risk of developing influenza or its complications include:


 *  Age
• Asthma
• Neurological and neurodevelopmental conditions
• Blood disorders (such as sickle cell disease)
• Chronic lung disease (such as chronic obstructive pulmonary disease (COPD) and cystic fibrosis)
• Endocrine disorders (such as diabetes mellitus)
• Heart disease (such as congenital heart disease, congestive heart failure, and coronary artery disease)
• Kidney disorders
• Liver disorders
• Metabolic disorders (such as inherited metabolic disorders and mitochondrial disorders)
• Extreme obesity (with a body mass index [BMI] of 40 or more)
• People younger than 19 years of age on long-term aspirin therapy
• Weakened immune system due to disease or medication (such as people with HIV or AIDS, or cancer, or those on chronic steroids) 

Other people at high risk from the flu:
• Adults 65 years and older
• Children younger than 5 years old, but especially children younger than 2 years old
• Pregnant women and women up to 2 weeks after the end of pregnancy
• American Indians and Alaska Natives


Read More: 
- Cold or Flu
- flu Symptoms 
- What is H1N1

References:
https://www.cdc.gov/flu/protect/habits.htm.

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