• Run for your life

    According to a new study, running doesn’t only work wonders for the body, but also remarkably enhances cognitive prowess.

    In a recent study published in the Journal of Physiology, London, researchers studying the impact of aerobic exercise on human cognitive function have associated long lasting brain benefits for individuals who incorporate the habit of running into their everyday lives. Running as an exercise activates and even enhances neuron reserves in the human brain which are central to the brain’s capacity to learn, the study confirms. More intriguingly, it reveals that running can multiply these reserves much more expeditiously than any kind of high-intensity resistance training.

    Participating researcher Professor Heikki Kainulainen has said that running has positively long-lasting effects on brain structure and function, namely the generation of neurons in the hippocampus, a brain structure important in learning.

    Universally, the far-reaching life-enhancing merits of aerobic exercise such as running can scarcely be contested. For instance, a recent study had found that habitual runners were 30 percent less likely to die over the next 15 years compared to non-runners. It also revealed that nearly 45 percent of the former were less likely to experience a fatal event namely a heart attack or stroke.

    However, some of the studies have revealed that even a relatively modest amount of exercise is quite rewarding for health. The biggest reduction in mortality has, in fact, been observed in individuals committed to some form of physical activity as opposed to those with no exercise at all. For example, individuals who run up to six miles a week cut their risk of dying from cardiovascular-related causes by almost 60 percent compared with non-runners.

    Numerous other studies have concluded that running just five minutes a day can actually reduce the risk of mortality and could enhance an individual’s life-span by as much as three years.




    Incredibly Long-Lasting ‘Brain’ Benefits Of Running Revealed: New Study


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  • A healthier way of cooking rice

    A cup of cooked rice typically contains 240 calories and is made up of both digestible and resistant types of starch. Humans do not have the enzyme to digest resistant starch, which means the body is unable to convert some of that starch to sugar and absorb it into the bloodstream.

    Researchers at the College of Chemical Sciences in Sri Lanka successfully tested out their theory that using a specific heating and cooling process of cooking rice could increase the presence of resistant starch and thereby minimize the body’s calorie absorption.

    Here’s how to cut the calories in your rice by more than half, according to the researchers: Add a teaspoon of coconut oil to boiling water, then add half a cup of rice. Simmer for 40 minutes or boil for 20 to 25 minutes. The cooked rice should then go into the refrigerator for 12 hours.

    The researchers say this method of cooking rice causes the oil to enter in starch granules while it cooks and adds a protective layer, which changes the structure of the rice granules so they becomes resistant to the digestive enzyme. Ultimately, this means that fewer calories from the rice are absorbed by the body.

    Thankfully, you won’t need to eat your rice cold and gummy to maintain its lower calorie content. The scientists say reheating the rice at a later time doesn’t alter the rice’s chemical composition. Additionally, the researchers say this method of cooking rice this way won’t only help a person maintain a slim waist; it may also result in a healthier gut, since the bacteria in the rice provides a potent energy source to the “good bacteria” in the human body.

    These findings were presented at the 249th National Meeting & Exposition of the American Chemical Society.






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  • १० रोगहरुको उपचारको लागि अम्बाको पात – औषधि

    10 health benefits of guava leaves

    हामीले खाने अम्बाको पातले प्राकृतिक औषधिको रुपमा काम गर्दछ । यो पातले तौल घटाउनुका साथै तीव्रज्वरो , झाडापखाला ,आउँ जस्ता रोगहरुसँग लड्नको लागि मद्धत गर्दछ । यसैगरी निम्न १० रोगहरुको उपचारको लागि अम्बाको पातले औषधिको रुपमा काम गर्दछ ।

    guava leaves for diabetic

    १) मधुमेह रोगको लागि लाभदायक:
    जापानको याकुल्टा सेन्ट्रल इन्ष्टिच्युटमा भएको एक अनुसन्धानबाट पत्ता लगाइएको छ की अम्बाको पातमा ग्लुकोज कम गर्ने क्षमता हुन्छ । यसले शरीरको माल्टोज र सुक्रोजको मात्रालाई घटाउँछ । १२ हप्तासम्म अम्बाको पातलाई पानीमा उमालेर पिउनुहोस् यसले शरीरको चीनीको मात्रालाई कम गराउँछ ।

    guava leaves for controlling cholesterol

    २) कोलेस्ट्रोल कम गर्छ :
    ३ महिनासम्म अम्बाको पातको प्रयोगले राम्रो कोलेस्ट्रोलमा प्रभाव नगरिकनै नराम्रो कोलेस्ट्रोललाई हटाउन मद्धत गर्दछ । यसको साथै अम्बाको पातले कलेजोलाई पनि राम्रो प्रभाव पार्दछ ।

    guava leaves for diarrhea

    ३) आउँ र झाडापखालको लागि :
    अम्बाको पातले आउँ र झाडापखालाको लागि प्राकृतिक औषधिको रुपमा काम गर्दछ । झाडापखालाको औषधिको लागि ३० ग्राम अम्बाको पातलाई एक लिटर पानीमा एक वा दुई मुठ्ठी चामलको पीठोसँग उमाल्नुुहोस् । यस मिश्रणलाई दिनमा दुईचोटि पिउनुहोस् । आउँको उपचारको लागि अम्बाको पातलाई २० मिनेटसम्म ९० डिग्री सेल्सियसको तापक्रममा उमाल्नुहोस् । त्यसपछि पानीलाई छानेर पानी चिसो भएपछि पिउनुहोस् ।

    guava leaves for digestion

    ४) पाचनप्रणालीलाई बलियो बनाउँछ :
    अम्बाको पातमा पेटको समस्या हटाउने गुण हुन्छ । यस्ले पेटको हानिकारक ब्याक्टेरियालाइ हटाउँछ । र आंद्रालाई सफा बनाई राख्न मद्धत गर्दछ । विषादि खाना , वान्ता हुने स्थितिमा पनि अम्बाको पात लाभदायक हुन्छ । पेट दुख्ने समस्यालाई हटाउनको लागि ८–१० वटा अम्बाको पातलाई १.५ लीटर पानीमा उमालेर पिउनाले आराम मिल्दछ ।

    guava leaves for weight loss

    ५) तौल घटाउन मद्धत गर्छ :
    अम्बाको पातले कम्प्लेक्स स्टार्चलाई चीनीमा बदल्न दिदैंन । जस्को फलस्वरुप शरीरमा अनावश्यक क्यालोरी बन्न नदिई तौल घटाउन सहयोग गर्दछ ।

    guava leaves for cough

    ६) स्वासनलिसम्बन्धि उपचारमा लाभदायक :
    अम्बाको पातले फोक्साको बाटो राम्रो बनाई खोकी कम गर्छ । र स्वासनलिसम्बन्धि समस्याबाट आराम दिलाउँछ ।

    guava leaves for teeth problem

    ७) दाँतको र गिजाको लागि :
    दाँत दुख्ने , गिजा सुनिने जस्ता अवस्थामा पनि अम्बाको पातको प्रयोग लाभदायक हुन्छ । अम्बाको पातमा सुनेको कम गर्ने गुण हुन्छ । अम्बाको पातबाट बनेको पेस्टले सधैं ब्रश गर्नाले दाँतलाई धेरै फाईदा पुर्याउँछ ।

    guava leaves for fever

    ८) तीब्र ज्वरोको लागि पनि लाभदायक :
    अम्बाको पातमा ब्लड प्लेटलेट्स बढाउने शक्ति हुन्छ । जस्को कारणले गर्दा तीब्रज्वरोको लागि अम्बाको पात धेरै फाइदाजनक हुन्छ । तीब्रज्वरोको लागि अम्बाको ८–९ पातलाई ५ कप पानीमा राखेर उमाल्नुहोस् । पानी घटेर ३ कप बाँकी भएपछि निकाल्नुहोस् । र दिनमा ३ पटकसम्म रोगीलाई पिलाउनुहोस् ।

    guava leaves for prostate cancer

    ९) प्रोस्टेट क्यान्सरको लागि फाइदाजनक :
    अम्बाको पातले प्रोस्टेट क्यान्सरलाई रोक्नको लागि मद्धत गर्दछ ।

    guava leaves for increasing chromosome count

    १०) शुक्राणु निर्माण :
    अम्बाको पातको प्रयोगले वीर्यमा शुक्राणुको निर्माण छिटो हुुन्छ ।

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  • Snacks that regulates Blood Sugar for Type 2 diabetes

    Smart snacking is important for those who have Type 2 diabetes(a long term metabolic disorder that is characterized by high blood sugar, insulin resistance, and relative lack of insulin. Common symptoms include increased thirst, frequent urination, and unexplained weight loss.) as it helps regulate their blood sugar levels. When hunger sets in, this can cause dips and spikes in their blood sugar that can lead to irritability, dizziness, and even weakness. Having a healthy snack on hand ensures that your blood sugar level remains the same throughout the day.

    For those who want to have more control of their blood sugar level, here are some healthy options for you to consider.

    Roasted, cooked, or raw vegetables.

    Vegetables should definitely be added to your diet as they are packed with essential nutrients that can help you with your diabetes. You can add raw, cooked, or roasted vegetables to your dishes if you like. Choose low-carb vegetables like onions, tomatoes, eggplants, and Brussels sprouts for that healthy dose of vitamins and minerals to your day to regulate your blood sugar.

    Low-calorie drinks.

    Drinking plain water is all well and good but so is adding some vegetables or fruits to your drink. Cut some cucumbers or lemons and add them to your water or make some ice cubes infused with your choice of fruit. Tea drinkers can add a cinnamon stick on their cold tea for added flavor. What’s great about these drinks is that not only are they low in carb content but they can also fill you up which means there will be less cravings happening.

    Sliced avocado with lime.

    This superfood is actually a good choice for healthy snack as it is packed with monounsaturated fats that can fill your belly easily. You can top your avocado slices with some lime juice and a bit of salt for added flavour. However, take note that avocados are calorie dense so you should practice portion control. About half a cup of avocadoes contains 120 calories which is enough to tide you over until your next meal.

    Leafy greens.

    Eating salad is good for you but you need to broaden your horizons when it comes to eating leafy greens and add kale, chard, and spinach as they are not only delicious but they are also healthy not to mention low on carbs.


    This nut is a perfect choice for snack as it has protein, and a combination of polyunsaturated and monounsaturated fats that can help lower your cholesterol while at the same time reduce your risk of suffering from health complications due to your diabetes. One ounce of this nut amounts to 50 pieces at least. You can have some in your bag for those times when you’re feeling hungry.

    These are just a few healthy snacks that you can prepare to help regulate your blood sugar level. These are easy to put together and can bring you sufficient nutrients that will not only help keep your blood sugar balanced but at the same time provide you with other important vitamins and minerals for overall health.

    Source : healthybuilderz.com

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    Hypocalcaemia, also spelled hypocalcemia, is low calcium levels in the blood serum.The normal range is 2.1–2.6 mmol/L (8.8–10.7 mg/dL, 4.3–5.2 mEq/L) with levels less than 2.1 mmol/L defined as hypocalcemia. Mildly low levels that develop slowly often have no symptoms.Otherwise symptoms may include numbness, muscle spasms, seizures, confusion, or cardiac arrest.

    Common Causes includes….

    • Hypoparathyroidism and Vitamin D deficiency
    • Kidney failure,
    • Pancreatitis,
    • Calcium channel blocker overdose,
    • Rhabdomyolysis,
    • Tumor lysis syndrome,

    The natural aging process can cause calcium deficiency disease. Most of the calcium in your body is stored in your bones. As you age, your bones begin to thin or become less dense. This increases your daily calcium requirement.

    symptoms of calcium deficiency disease

    Severe symptoms of calcium deficiency disease include:

    • confusion or memory loss
    • muscle spasms
    • numbness and tingling in the hands, feet, and face
    • depression
    • hallucinations
    • muscle cramps
    • weak and brittle nails
    • easy fracturing of the bones
    • Diagnosis of Hypocalcemia

    Measurement of calcium level in the blood

    Hypocalcemia is often detected by routine blood tests before symptoms become obvious. Doctors measure the total calcium level (which includes calcium bound to albumin) and the albumin level in blood to determine whether the level of unbound calcium is low. Blood tests are done to evaluate kidney function and to measure magnesium, phosphate, parathyroid hormone, and vitamin D levels. Other substances in blood may be measured to help determine the cause.

    Before treating hypocalcemia:
    ƒ We should check these three things also

    • Magnesium serum concentration should be checked in hypocalcemic patients becausehypomagnesemia can induce hypocalcemia (due to end organ resistance to parathyroid hormoneand possibly impaired PTH secretion).
    • Phosphate serum concentration should be examined, as hyperphosphatemia can induce
      hypocalcemia due to metastatic calcification of calcium phosphate in the soft tissues and lungs
      (usually associated with renal disease).
    • ƒ Arterial pH should be assessed because alkalemia can induce hypocalcemia due to increased
      protein binding of calcium.

    Treatment of Hypocalcemia

    Calcium supplements

    • Intravenous supplementation of calciun: Calcium Gluconate 10% given through slow IV push
    • Oral calcium supplementation

    Treatment of underlying  cause

    • If caused by hypomagnesemia,normalize the level of magnesium to resolve the presence of hypocalcemia.
    • If vitamin D deficiency is the cause giving of vitamin D supplements orally is advised

    Continuous monitoring and treatment of symptoms

    • Asssessment and treatment of symptoms such as tetany and seizures are necessary to prevent high -risk complications.
    • Frequent checking of the serum calcium level throughout the duration of treatment.

    Physical Therapy Management

    • Detection and assessment for the presence of hypocalcemia sigh and symptoms.
    • Management of the present manifestations.
    • Doing appropriate referral of these conditions as needed

    Diet modification

    • Diet highin calcium is advised to replace the deficient level of serum calcium in the body. Food rich in calcium are:
    • Green leafy vegetables such as spinach
    • Dairy products
    • Dried herbs: Rosemary leafs (दौनी पात ), Poppy seed (अफीम बीउ), Oregano(रामतुलसी)
    • Grains
    • Herrings







    • http://im-mmc.synthasite.com/resources/Hypocalcemia%20guideline.pdf http://emedicine.medscape.com/article/241893-treatment
    • http://howshealth.com/hypocalcemia/
    • http://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/hypocalcemia-low-level-of-calcium-in-the-blood
    •  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2413335/
    •  http://www.healthline.com/health/calcium-deficiency-disease#Overview1

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  • Vericos vein

    Varicose veins

    Varicose veins are gnarled, enlarged veins. Any vein may become varicose, but the veins most commonly affected are those in your legs and feet. That’s because standing and walking upright increases the pressure in the veins of your lower body.For many people, varicose veins and spider veins — a common, mild variation of varicose veins — are simply a cosmetic concern. For other people, varicose veins can cause aching pain and discomfort. Sometimes varicose veins lead to more-serious problems.

    The National Institutes of Health estimates that 60% of all men and women suffer from some  of vein disorder. A quarter of varicose vein sufferers are men, although Dr.Robert A. Weiss, MD, assistant professor of dermatology at the Johns Hopkins School of Medicine in Baltimore notes that it is almost always women who seek help for spider veins.Spider veins, the more delicate red or blue tracings that can pop up on the skin’s surface like kinky spider webs, are a minor form of varicose veins and can precede development of the more unsightly variation or cause cosmetic concerns of their own. Sun exposure can make spider veins worse by breaking down collagen under the skin.


    • Varicose veins may not cause any pain. Signs you may have with varicose veins include:
    • Veins that are dark purple or blue in color
    • Veins that appear twisted and bulging; often like cords on your legs
    • When painful signs and symptoms occur, they may include:
    • An achy or heavy feeling in your legs
    • Burning, throbbing, muscle cramping and swelling in your lower legs
    • Worsened pain after sitting or standing for a long time
    • Itching around one or more of your veins
    • Bleeding from varicose veins

    Causes of varicose veins can include:

    Age. As you get older, your veins can lose elasticity, causing them to stretch. The valves in your veins may become weak, allowing blood that should be moving toward your heart to flow backward. Blood pools in your veins, and your veins enlarge and become varicose. The veins appear blue because they contain deoxygenated blood, which is in the process of being recirculated through the lungs.

    Pregnancy. Some pregnant women develop varicose veins. Pregnancy increases the volume of blood in your body, but decreases the flow of blood from your legs to your pelvis. This circulatory change is designed to support the growing fetus, but it can produce an unfortunate side effect — enlarged veins in your legs. Varicose veins may surface for the first time or may worsen during late pregnancy, when your uterus exerts greater pressure on the veins in your legs. Changes in your hormones during pregnancy also may play a role. Varicose veins that develop during pregnancy generally improve without medical treatment three to 12 months after delivery.

    How Are Varicose Veins Treated?

    Varicose veins are treated with lifestyle changes and medical procedures. The goals of treatment are to relieve symptoms, prevent complications, and improve appearance.

    Lifestyle Changes

    Avoid standing or sitting for long periods without taking a break. When sitting, avoid crossing your legs. Keep your legs raised when sitting, resting, or sleeping. When you can, raise your legs above the level of your heart.Do physical activities to get your legs moving and improve muscle tone. This helps blood move through your veins.If you’re overweight or obese, try to lose weight. This will improve blood flow and ease the pressure on your veins.Avoid wearing tight clothes, especially those that are tight around your waist, groin (upper thighs), and legs. Tight clothes can make varicose veins worse.Avoid wearing high heels for long periods. Lower heeled shoes can help tone your calf muscles. Toned muscles help blood move through the veins.

    Compression stockings

    Wearing compression stockings all day is often the first approach to try before moving on to other treatments. They steadily squeeze your legs, helping veins and leg muscles move blood more efficiently. The amount of compression varies by type and brand. You can buy compression stockings at most pharmacies and medical supply stores. Prices vary. Prescription-strength stockings also are available.

    Medical Procedures

    Medical procedures are done either to remove varicose veins or to close them. Removing or closing varicose veins usually doesn’t cause problems with blood flow because the blood starts moving through other veins.You may be treated with one or more of the procedures described below. Common side effects right after most of these procedures include bruising, swelling, skin discoloration, and slight pain.The side effects are most severe with vein stripping and ligation (li-GA-shun). Rarely, this procedure can cause severe pain, infections, blood clots, and scarring.


    Sclerotherapy (SKLER-o-ther-ah-pe) uses a liquid chemical to close off a varicose vein. The chemical is injected into the vein to cause irritation and scarring inside the vein. The irritation and scarring cause the vein to close off, and it fades away.This procedure often is used to treat smaller varicose veins and spider veins. It can be done in your doctor’s office, while you stand. You may need several treatments to completely close off a vein.Treatments typically are done every 4 to 6 weeks. Following treatments, your legs will be wrapped in elastic bandaging to help with healing and decrease swelling.


    Microsclerotherapy (MI-kro-SKLER-o-ther-ah-pe) is used to treat spider veins and other very small varicose veins. A small amount of liquid chemical is injected into a vein using a very fine needle. The chemical scars the inner lining of the vein, causing it to close off.

    Laser surgeries. Doctors are using new technology in laser treatments to close off smaller varicose veins and spider veins. Laser surgery works by sending strong bursts of light onto the vein, which makes the vein slowly fade and disappear. No incisions or needles are used.

    Catheter-assisted procedures using radiofrequency or laser energy. In one of these treatments, your doctor inserts a thin tube (catheter) into an enlarged vein and heats the tip of the catheter using either radiofrequency or laser energy. As the catheter is pulled out, the heat destroys the vein by causing it to collapse and seal shut. This procedure is the preferred treatment for larger varicose veins.

    Endovenous Ablation Therapy

    Endovenous ablation (ab-LA-shun) therapy uses lasers or radio waves to create heat to close off a varicose vein. Your doctor makes a tiny cut in your skin near the varicose vein. He or she then inserts a small tube called a catheter into the vein. A device at the tip of the tube heats up the inside of the vein and closes it off. You’ll be awake during this procedure, but your doctor will numb the area around the vein. You usually can go home the same day as the procedure.

    Endoscopic Vein Surgery

    For endoscopic (en-do-SKOP-ik) vein surgery, your doctor will make a small cut in your skin near a varicose vein. He or she then uses a tiny camera at the end of a thin tube to move through the vein. A surgical device at the end of the camera is used to close the vein. Endoscopic vein surgery usually is used only in severe cases when varicose veins are causing skin ulcers (sores). After the procedure, you usually can return to your normal activities within a few weeks.

    Ambulatory Phlebectomy

    For ambulatory phlebectomy (fle-BEK-to-me), your doctor will make small cuts in your skin to remove small varicose veins. This procedure usually is done to remove the varicose veins closest to the surface of your skin. You’ll be awake during the procedure, but your doctor will numb the area around the vein. Usually, you can go home the same day that the procedure is done.

    Vein Stripping and Ligation

    Vein stripping and ligation typically is done only for severe cases of varicose veins. The procedure involves tying shut and removing the veins through small cuts in your skin. You’ll be given medicine to temporarily put you to sleep so you don’t feel any pain during the procedure. Vein stripping and ligation usually is done as an outpatient procedure. The recovery time from the procedure is about 1 to 4 weeks.




    http://www.webmd.com/skin-problems-and-treatments/features/new-treatments-for-varicoseveins http://www.mayoclinic.org/diseases-conditions/varicose-veins/symptoms-causes/dxc-20178128 http://www.emedicinehealth.com/varicose_veins/page8_em.htm                                                       https://www.nhlbi.nih.gov/health/health-topics/topics/vv/prevention http://www.merckmanuals.com/professional/cardiovascular-disorders/peripheral-venous-disorders/varicose-veins http://www.mdlsv.com/Conditions-We-Treat/Varicose-and-Spider-Veins

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  • Treatment of COPD

    Many people don’t recognize the symptoms of Chronic Obstructive Pulmonary Disease (COPD) until later stages of the disease. Sometimes people think they are short of breath or less able to go about their normal activities because they are “just getting older.” But shortness of breath is never normal. If you experience any of these symptoms, or think you might be at risk for COPD, it is important to discuss this with your doctor.

    COPD is actually an umbrella term that includes
    Chronic Bronchitis

    Symptoms of COPD

    • Chronic cough
    • Shortness of breath while doing everyday activities (dyspnea)
    • Frequent respiratory infections
    • Blueness of the lips or fingernail beds (cyanosis)
    • Fatigue
    • Producing a lot of mucus (also called phlegm or sputum)
    • Wheezing

    If you’re willing, there are many ways to treat and reduce your risk of chronic obstructive pulmonary disease (COPD) with your own efforts and natural treatment. But first, you must realize you have COPD symptoms to begin with — then you can pinpoint exactly how to treat them.

    Natural Treatments for COPD Symptoms

    1. Avoid Smoke in Every Way
    The most essential step in conventional and natural treatment plan for COPD is the same stop any and all forms of smoking. You should also avoid air pollution as much as possible. If you’re not a smoker, then you definitely need to avoid places where others smoke.

    2. Stay Active
    Staying physically active is the second most important thing you can do at home to help manage symptoms of COPD. There are techniques for breathing that can help you breathe more efficiently with COPD. These breathing techniques can also help improve breathing for people with asthma as well as people who don’t currently have lung issues but want to optimize their breathing.

    3. Eat Right
    A healthy diet can help manage and improve COPD symptoms. Some foods in particular should be mainstays when it comes to an anti-COPD diet while others should be majorly or entirely avoided.Your diet should definitely have plenty of fresh vegetables and fruits to ensure you’re getting lots of vitamins, minerals and fiber. Citrus fruits are especially helpful because they contain quercetin.
    If you’re suffering with COPD symptoms, you definitely want to steer clear of conventional dairy since pasteurized dairy is mucus-producing and can plug the airways in the lungs.

    4. Increase Water Intake Inside and Outside the Body                                                                                        One of the common and frustrating COPD symptoms is having mucus collect in your airways. This mucus can be difficult to clear and result in persistent and uncontrollable coughing. One internal way you can improve this mucus problem is by drinking plenty of water throughout the day. Drink at least eight glasses of water daily to thin mucus and stay hydrated.

    5. Exercise                                                                                                                                                                           When you’re having trouble breathing, exercise might seem like a terrible idea, but being sedentary won’t do anything to help your COPD symptoms. By regularly getting exercise, especially cardio workouts, you can strengthen your respiratory muscles and improve your overall endurance.

    6. Use Eucalyptus Oil
    Eucalyptus oil can be very helpful for people with COPD. A study in Respiratory Research showed that cineole, the main constituent of eucalyptus essential oil, actually reduced exacerbation’s in people with COPD. It also reduced dyspnea (shortness of breath), and improved lung function as well as health status overall. Furthermore, the research suggested that cineole is an active controller and reducer of airway inflammation in COPD.

    7. Avoid Cold and Crowds                                                                                                                                              When you have COPD symptoms, it’s important to avoid things that make them even worse. I already told you that smoke and pollution are absolutely key to avoid. Another thing to be aware of is the fact that cold air can trigger bronchospasm, a sudden constriction in the muscles of airway walls that leads to shortness of breath. If the weather is really chilly, it’s a smart idea to avoid or reduce your time outdoors. You can also help your symptoms by putting on a face mask before going out into very cold temperatures.

    8. Develop Good Medication-Taking Habits                                                                                                          While your doctor is the one who decides which medications you should take, your actions at home can ensure that your treatments are as effective as possible. Before you leave your doctor’s office, be sure that you understand why you’re taking the COPD medications you’ve been prescribed.

    9. Reduce Stress
    Stress can exacerbate COPD symptoms like shortness of breath, so it’s important to manage the level of stress in your life. You cannot avoid all stress, but you can work on reducing the stressors you’re exposed to and make an effort to practice being more calm and relaxed. Taking some time each day to unwind, both physically and mentally. You can relax by napping, listening to soothing music

    10. Protect Yourself
    When you have COPD, it’s important to avoid situations that can aggravate your symptoms. Cold air can trigger bronchospasm, a sudden constriction in the muscles of airway walls that leads to shortness of breath. Avoid going out in the cold if possible, or put on a cold-air face mask before leaving the house. Respiratory infections can cause COPD symptoms to worsen, so stay away from crowds if possible.If you must be in a crowded area.




    http://www.lung.org/lung-health-and-diseases/lung-disease-lookup/copd/symptoms-causes-risk-factors https://draxe.com/copd-symptoms

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  • Tips: Stay Healthy in Winter

    Who wants to exercise when it’s cold and dark outside? But even in winter getting outdoors can put you in a better mood. It may even improve your concentration.

    So bundle yourself and your kids up in layers. Be sure everyone’s heads and hands are covered. And, take some extra time warming up before you exercise in the cold. Then, try these fun activities to keep you and your family in motion through the winter months.

    1. Avoid the Handshake
    It’s becoming more common—and less socially awkward—to skip hand-to-hand contact (and the subsequent germ exchange) during cold and flu season. “Fist bumps and elbow bumps are replacing the handshake in many settings,” says William Schaffner, M.D., professor of preventive medicine and infectious disease at Vanderbilt University Medical Center in Nashville, Tenn. “Among my infectious disease colleagues I see a version of the South Asian ‘Namaste,’ where we put our hands together at our chests, make eye contact and give a little bow.”

    2. Cover Your Coughs and Sneezes Properly
    If you’re the one who’s spewing germs, one way to keep them to yourself is to sneeze or cough into the crook of your elbow. “When you cough or sneeze, that air comes out with a good degree of force, spreading virus particles to anyone within a 3- to 6-foot range,” says Lisa Grohskopf, M.D., a medical officer in the Influenza Division at the CDC. Sneezing or coughing into your hand will help keep the germs from going airborne, but if you don’t wash your hands immediately, you’ll spread the germs the minute you touch anything or anyone.

    3. Be proactive about preventing ear infections
    Warm up garlic oil (sold in natural health food stores) to body temperature and put a dropper full into each ear canal.

    4. Keep Your Distance
    Respiratory viruses, like colds and flu, can spread easily through the air. “When someone who’s sick exhales, they breathe out microscopic droplets of fluid containing the virus,” Schaffner says. “And anyone else within their ‘breathing zone’ can then breathe in that infected air.” To stay safely out of reach, keep about 6 feet between you and any sick person who is likely to breathe, cough, or sneeze in your direction.

    5. Clean Often-Touched Surfaces
    Because those nasty bacteria and viruses stick around on surfaces for hours or even days, cleaning is key. “I recommend an approach called ‘targeted hygiene,’” says Elizabeth Scott, Ph.D., co-director of the Simmons Center for Hygiene and Health in Home and Community at Simmons College in Boston, and co-author of the 2012 study. “This means targeting cleaning and disinfection practices when and where there is a risk of infection transmission.” For example, if someone has a respiratory infection or gastrointestinal infection in a given setting, such as at home or the office, that would be the time to target those common touch surfaces or a regular, at least daily, basis. At the office, wipe down shared work spaces and equipment, such as copy machines that the whole office touches. At home, focus on the hard surfaces—like doorknobs, faucets, and TV remotes—on which bacteria live the longest. Just as with hand-washing, you can skip the anti-bacterial cleaning products. Experts say any household cleaner—or a diluted bleach solution—will do the trick.

    6.Keep stress to a minimum
    Studies have linked high stress levels to making a person more susceptible to catching colds and flu. Minimize your stress by working reasonable hours at your job. Aim for at least one night per week to spend with friends and family. If your stress is out of hand and you feel like you need some help, let me know. Frequently, I work with people who have stress or emotional challenges and utilize Bach Flower Remedies to bring their emotional health back into balance.

    7.Eat a healthy diet
    Maintaining a good healthy diet full of fresh fruits and vegetables and minimal amounts of organic meats is another way to keep your body clean and in good working order. Try eating an extra piece of fruit or veggie every day too!

    8.Get the right amount of sleep every night
    The average person needs 6-8 hours of sleep per night. If you’re not getting enough sleep, your body is extremely vulnerable to illness. Sleep is very much like fuel that recharges your batteries! You’ve got to do it to keep the machine running.

    9.Wash your hands regularly
    Keep the bacteria and viruses off your hands and out of your mouth and eyes. Keep a bottle of hand sanitizer close-by for those instances where you can’t get to soap and water.

    10. Don’t smoke
    Most of you already know this, but it bears repeating because smoking significantly weakens your immune system. If you want to quit and have tried everything else, let me know. I have some nutritional recommendations that can help you quit!

    11. Protect your skin
    Sunscreen is more important in the winter. There are two types of ultraviolet (UV) light from the sun that damage your skin: ultraviolet A (UVA) and ultraviolet B (UVB) light. UVB light penetrates the superficial layers of the skin and causes skin to redden; it’s responsible for sunburn and can also lead to skin cancer over time. But UVB rays are at least blocked by window glass from the house and car and are less intense in the winter months. UVA light, on the other hand, penetrates top and deeper layers of skin, causing cell damage that can lead to cancer. UVA light is tough to avoid because it passes through window glass and stays the same strength all year—so keep up your sunscreen routine.

    12. Drink more milk
    You are 80% more likely to get a cold in winter, so making sure your immune system is in tip-top condition is important. Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of protein and vitamins A and B12.

    13. Have a hearty breakfast
    Winter is the perfect season for porridge. Eating a warm bowlful on a cold morning isn’t just a delicious way to start your day, it also helps boost your intake of starchy foods and fibre.

    14. Keep moving
    While it’s a little harder to find the motivation to exercise when it is cold outside, remember that keeping active during winter is essential to support our health and wellbeing. Moving your exercise indoors during winter will help to keep you warm as well as fit and healthy. Be sure to spend time warming up before you start your exercise as it can take a little longer for your joints to loosen up in the cold weather.

    During winter our hands and feet can often feel cold. Our hands and feet are at the extremities of our bodies which means they are the furthest from the heart which is pumping blood around our body to help keep us warm. Vitamin E and the herb Ginkgo help to support peripheral blood circulation, thereby alleviating cold hands and feet. Keep moving with gentle exercise to help improve circulation to the extremities of the body and don’t forget your socks and gloves! If you can’t seem to keep your hands warm (and it’s not bothering you excessively) take solace in the old saying “Cold hands, warm heart”

    16. Hiking
    Hiking affords many of the same benefits as walking, and gives you the chance to explore new vistas.

    17. Running
    Vigorous exercise like running slows the effects of aging and appears to help fend off disease and disability.

    18. Yoga or Pilates
    Yoga is a great way for adults and kids to keep muscles limber and take a stress break. Pilates builds strong core muscles and can improve posture. You can find yoga and Pilates classes at a gym, in a studio, or get a DVD you can follow at home.

    19. Swimming
    If you have access to an indoor pool, jump in for your mental and physical health. Not only is swimming the most popular athletic activity in the U.S., swimmers tend to live longer and have better moods than people who do not exercise.
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    Take These Steps for Your Home

    Many people prefer to remain indoors in the winter, but staying inside is no guarantee of safety. Take these steps to keep your home safe and warm during the winter months.
    -Winterize your home. ◦Install weather stripping, insulation, and storm windows.
    -Insulate water lines that run along exterior walls.
    -Clean out gutters and repair roof leaks.

    Check your heating systems. ◦Have your heating system serviced professionally to make sure that it is clean, working properly, and ventilated to the outside.
    -Inspect and clean fireplaces and chimneys.
    -Install a smoke detector. Test batteries monthly and replace them twice a year.
    -Have a safe alternate heating source and alternate fuels available.
    -Prevent carbon monoxide (CO) emergencies. ◾Install a CO detector to alert you of the presence of the deadly, odorless, colorless gas. Check batteries when you change your clocks in the fall and spring.
    -Learn symptoms of CO poisoning: headache, dizziness, weakness, upset stomach, vomiting, chest pain, and confusion.
    Take These Precautions Outdoors

    Many people spend time outdoors in the winter working, traveling, or enjoying winter sports. Outdoor activities can expose you to several safety hazards, but you can take these steps to prepare for them:
    -Wear appropriate outdoor clothing: wear a tightly woven, preferably wind-resistant coat or jacket; inner layers of light, warm clothing; mittens; hats; scarves; and waterproof boots.
    -Sprinkle cat litter or sand on icy patches.
    -Learn safety precautions to follow when outdoors. ◦Work slowly when doing outside chores.
    -Take a buddy and an emergency kit when you are participating in outdoor recreation.
    -Carry a cell phone.



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  • Make Stress Work For You, Instead Of Stressing You Out

    Stressed out about your new job, new assignment, or new day at school? It is very hard to shake off stress and be cool about certain situations. Here are few ways in which you can make stress work for you:

    1. Say It Again: “I’m Excited!”
    Motivate yourself instead of being stressed. Tell yourself that you’re excited for the change, or challenge. Stress is also an enhancing way of growing, and can improve your performance at job interviews. Positivity changes the way stress hormones react in your brain.

    2. Keep Your Eye On The Prize
    Encourage yourself to go through the challenge by keeping your eyes on the long-term benefits. This way, you will gain more control on your life. So when you’re freaking out about a presentation, just remember this tip.

    3. Make A Stress Playlist
    Heal your mind with the power of music. Music can cheer you up, and motivate you to forget about your stress for a while. Make a playlist of songs which can help you manage the moment well.

    4. Remember That Too Much Is Too Bad
    You tend to make wrong decisions under too much stress. You need to look at the purpose and meaning of the stress that is bothering you to keep it in control. And you will enjoy when it ends. You will be proud that you handled it well.

    5. Love your Body
    When one exercises, one actually activates body chemicals that reduce stress, thereby reducing its cumulative effect on the body and mind. Exercise also helps one sleep better throughout the night, which is another key factor in a healthy lifestyle.

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  • बिपन्न नागरिकहरुले यी संस्थाहरुबाट नि:शुल्क औषधी उपचार सेवा लिन सकिन्छ

    सरकारले विभिन्न आठ प्रकारका रोग – मिर्गौला, मुटु, क्यान्सर, स्पाइनल तथा हेडइन्जुरी, अल्जाइमर्स र पार्किन्सन्स् र सिकलसेल एनिमियाका बिपन्न बिरामीहरुलाई यी संस्थाहरुबाट नि:शुल्क औषधी उपचार सेवा प्रधान गर्दछ.

    १. वीर अस्पताल
    २. परोपकार प्रसूति तथा स्त्रीरोग अस्पताल, थापाथली
    ३. मानव अङ्ग प्रत्यारोपण केन्द्र, भक्तपुर
    ४. पश्चिमाञ्चल क्षेत्रीय अस्पताल
    ५. नारायणी उपक्षेत्रीय अस्पताल, वीरगञ्ज
    ६. जनकपुर अञ्चल अस्पताल
    ७. कोसी अञ्चल अस्पताल
    ८. निजामती कर्मचारी अस्पताल
    ९. सेती अञ्चल अस्पताल
    १०. नेपाल मेडिकल कलेज, जोरपाटी
    ११. शिक्षण अस्पताल, महाराजगञ्ज
    १२. स्वास्थ्य विज्ञान प्रतिष्ठान, पाटन
    १३. बिपी स्वास्थ्य विज्ञान प्रतिष्ठान, धरान
    १४. मनमोहन कार्डियोथोरापी भास्कुलर एन्ड ट्रान्सप्लान्ट केन्द्र
    १५. सहिद गङ्गालाल हृदय केन्द्र
    १६. बिपी कोइराला मेमोरियल क्यान्सर अस्पताल, भरतपुर
    १७. भक्तपुर क्यान्सर अस्पताल
    १८. क्यान्सर केयर नेपाल, जाउलाखेल
    १९. राष्ट्रिय मिर्गौला उपचार केन्द्र
    २०. चितवन मेडिकल कलेज, चितवन
    २१. कलेज अफ मेडिकल साइन्सेज, भरतपुर
    २२. चितवन मेडिकल कलेज, चितवन
    २३. कलेज अफ मेडिकल साइन्सेज, भरतपुर
    २४. गण्डकी मेडिकल कलेज, पोखरा
    २५. मणिपाल शिक्षण अस्पताल, पोखरा
    २६. विएन्ड वि अस्पताल, ग्वार्को, ललितपुर
    २७. युनिभर्सल कलेज अफ मेडिकल साइन्सेज, भैरहवा
    २८. नेपालगञ्ज मेडिकल कलेज, बाँके
    २९. आरोग्य स्वास्थ्य प्रतिष्ठान, ललितपुर
    ३०. नेशनल डायलासिस सेन्टर, वसुन्धरा

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