Healthy Fitness Zone

Archive for October, 2011

A yellowish discoloration on the white part of the eye, skin, palms, and soles is the feature. Jaundice can occur at any age right from the newborn period. Jaundice is invariably due to “viral hepatitis”. There are a variety of them starting from hepatitis A to E and more are being added to the list. The most important of them are Hepatitis A and Hepatitis B.

The most common type of jaundice is due to hepatitis A. this is due to the consumption of contaminated food or water. It is transmitted by the fecal-oral route. This emphasizes the need to practice hygienic methods of preparing, storing and consuming food. ‘Food vending’ done in unacceptable standards should not be encouraged. It is always advised not to have junk food. Fortunately after contracting jaundice if proper food restrictions and conservative treatment is taken most of the cases improve. The doctor’s advice and his monitoring of the situation is important. If properly followed the complications are rare and few. Preventive vaccinations are now available.

Hepatitis B is the dreaded type of hepatitis. This can be transmitted from mother to baby or through unscreened blood and blood products and by sexual route and direct inoculation. The complication of chronic liver disease- liver failure is more frequent. Effective treatment is unlikely. Prevention by vaccinating everybody against this is the most sensible approach and ought to be practiced by all concerned.

Have you ever felt a bizarre sensation in your ear after a swim, something like a bug trying to get out of the ear? Well Swimmer’s ear is an ear infection which causes in the ear canal or outer ear. It got its name because this infection occurs to people who indulge in swimming, but it is also obtained after a shower too as when water gets trapped in the canal one acquires Swimmer’s ear. The water when gets into the ear washes the protective wax which in the long run leads to the growth of fungi or bacteria

How to prevent this infection.

• Clean your ears with a soft cloth when the ears are wet
• You can also use a blow dryer at the lowest setting but be cautious to use them and make it certain that it is several inches from your ear
• Say a big ‘no’ when it comes to swimming in polluted waters
• Do not allow excessive  wax to mount up inside your ear as water comfortably stays in it when the wax is more
• Hair pins are for hairs and it is not meant for cleaning your ears.
• Do not use your finger nails or cotton swab to clean them
• A cut may lead to infection so be careful not to use safety pins or sharp objects
• Ear infection can be prevented by using ear drops before and after swimming. Well you can make your eardrops at home. Add one part of white vinegar with one part spirit. Pour this solution into your ear and allow it to drain.

Imagine you want a muscular body and you work out day and night, after few days, you find large biceps, no triceps, muscular abdomen poor chest and slim thighs with poor muscle mass. You would look like a person with swelling in random location than a muscular figure. Thus, to achieve a balanced muscle mass growth and prevent disfiguration, proper sequencing of weight training for different muscles must be done. It was always recommended to change your workout every time to avoid monotony but people ignore that, it also includes following the correct sequencing.

Thumb rule to a work out is that large muscles must be worked upon before small muscles. Hence, once should understand which muscle group is worked upon by which exercise. For example, you think that you are working on your arm by pulling a bar down to your chest, as in the lat pull down but the fact is that the exercise strengthens your back. The point is you should understand what are you working upon and visualize the specific muscle growing stronger. While sequencing your work out, split your body into upper, middle, and lower zones. Follow the same order but you can mix both upper and lower exercises. Most importantly keep workout for your middle zone at the last of the upper or lower zone exercises as it help you to keep you injury free. Thus, it is often said train smart for better benefits!

How great it would be if you go to sleep wanting six packs and the next morning you get a seven pack abs?  Don’t dream, it takes years to get a beautiful pot belly and it takes double time and effort to get a flat tummy.  The point to be noted here is it takes time for result and there is nothing called overnight results. Periodically planned weight training with proper diet gives you incremental results. This fact is mostly disregarded by all inexperienced people who indulge in weight training. Proper work out and adequate rest is mandatory for reaping full benefit of weight training. Over working is no good for effective muscular growth.

Muscle fibers which break due to weight training, re-grow because of proper nutrition and rest. Hence work put plan should be short and intensive. It should not be more than three or four days a week and the whole schedule should not be more than an hour during a day. Cardio exercises are best in the morning as blood sugar and insulin levels are the lowest at that time. This is the best method to reduce fat in comparison to any other diet or supplement plan. Supplements are mandatory for reducing fats but only once the basic building blocks of you fitness is ready. Thus, working harder alone is insufficient but smarter approach and planning is required for better results.

Tell me honestly; don’t you want to have a flat tummy like that of a Hollywood actress? Even if you say no, a little part of your heart will say, “Jeez I would love it”. It takes years to develop a well shaped pot belly and the same way there is no magic portion to get a flat tummy instantly. It is also a slow process but outcome of some dedicated and concerted efforts combining diet and exercise.

People desirous of getting a flat and well toned tummy should chalk out a well planned exercise program. Doing only crunches for 10 years will not help you, the exercise program should be concentrating on the overall development of the muscular system. The exercise program should contain aerobic exercises, cardio exercises, abdominal exercise and some anaerobic exercises like resistance training too. The program should also include strength training involving push-ups, squats, lunges, yoga arm balances and handstands. They should be evenly spaced with adequate rest sessions and rightly sequenced.

Exercises must be complimented with a good diet plan. The trick is eating healthier and cut down on junk food. You should stay away from high fat dairy products and switch over to a balanced diet. Space your meal evenly in a day till you feel just full and never over eat. Eating raw foods help you to prevent loss of nutrient in cooking vegetables. Ensure that you dinner is completed at least before 2 hours before you sleep as late dinner become fat in your body. Most of all never cut down on water; drink plenty of water at specific intervals. Lemon drink increases your metabolic rate aiding detoxification.