Category: Health

Count Your Protein

mimin January 18, 2018 Health ,

If you’re not exercising regularly, the answer to how much protein you need is pretty simple: Government recommended levels are more than adequate – around 0.3-0.4 grams per pound of body weight. However, if you’re lifting weights, running, cycling (or taking part in any kind of physical activity, for that matter) you should probably up your intake a little.

While exercising, you put more stress on the body. When you train, you damage muscle cells. Protein synthesis is the process whereby biological cells create new proteins which help repair and rebuild the tissue. Higher levels of protein help with this process as well as contributing to improved brain function and insulin response.

When endurance training, you should up your intake to around 0.45-0.65 grams per pound of body weight – depending on level of activity. If powerlifting, or looking to bulk up, this increases further to around 0.75-1 gram per pound. There are rarer situations where it is necessary to increase intake further. For example, if you are training 5 times per week, you are in a caloric deficit, you are already very lean, and you are looking to build or preserve muscle you should consume more than 1 gram per pound. Even so, the upper limit should be 1.4 grams per pound of body weight.

Complete Proteins

When planning your diet, it is important to take account of whether the protein is complete or not. Bread, for instance, contains protein but lacks certain amino acids. This means that it is “incomplete”. However, by combining bread with other foods (such as beans, which contain the missing amino acids), you can form a complete protein. A complete protein is one which contains all nine essential amino acids.

When it comes to forming complete proteins, it can be hard work trying to find foods which complement each other. For this reason, there is a great site which allows you to examine the protein profile on thousands of foods. When viewing an item, there is even an option to view foods with complementary amino acids profiles.

Calculating Daily Requirements

If you are unsure about how much protein you need while exercising and/or dieting, there are a few online calculators which can help you find the answer. This is probably one of the better protein calculators as it takes account of a wide range of criteria while including references to the research used to build it.

Avoid This During Powerlifting

mimin January 14, 2018 Health , ,

Every powerlifter belongs to a particular division, the basis for this classification is based on the lifter’s level of experience, body weight, and age. Other subdivisions are “geared” and “raw” powerlifters, this shows whether the lifter is making use of a supportive gear or not during the competition.

Powerlifting competitions take the most part of the day. The competitors usually begin with the squat, progress to the bench press, and finally end with a deadlift. Competitors are given only 3 chances for each lift, making it a total of 9 lifts per day.

Mistakes cannot be ruled out in powerlifting especially if you are a beginner, you might find it difficult to avoid some mistakes that are common with powerlifting. However, mistakes are part of the learning process, and also it makes you a better powerlifter because as you advance in powerlifting, you will be able to avoid these mistakes. Even powerlifters that have broken world records at some point in their career made mistakes. The most important thing is to learn from it, and this helps to sharpen your skills. As you read further, you will see some of the common mistakes made by powerlifters.

Here are some of the common mistakes individuals make in powerlifting:

#1 Mistake: Biting more than you can chew

Powerlifting requires a lot of strength, energy, balanced diet, and sleep. Beginners are mostly fond of attempting to carry lift that is not meant for them, this is particularly common for a lift that is not categorized within their age group and weight. As a beginner, you don’t force things to happen with dedication and training, you would eventually progress to carrying more weights.

The consequences of carrying weight that is not meant for your division is having your muscles tear apart, or breaking your wrist. This can keep you out for a complete competitive period.

If you are a victim of such circumstance, give your body time to heal before you start training again. This could be a little frustrating but don’t allow it get into your head. Now you know your limits.

#2 Mistake: Stick to your style

Often times powerlifters tend to change their altitude in a heartbeat. Mostly this could be as a result of inferiority complex, that is seeing other lifters whom you think are better than you are carrying loads in a particular way. Then, you attempt to choose their style. This can cost you a lot. Stick to your style no matter what the pressure is!

#3 Mistake: Prioritize your activities

Always remember you are a mere mortal and not a superhuman. Preparing for lifting sessions without having your priority list may put you in grave danger. You have no idea at which session you could pick up an injury, showing off in front of your friends is not beneficial and it really does not matter if you participate or not for your future career.

Final verdict

The key to being a successful powerlifter is by training hard and smart, being consistent and getting expert advice from successful people in this regard is the key. Also, you need to sacrifice a lot of stuff such as keeping your social activities at the back burner. Definitely, you will overcome these mistakes as you make progress. Happy lifting!

Tricks Workout For Beginners

mimin January 2, 2018 Health

We requested our fitness experts to put together a compact list of do’s and don’ts for every beginner to follow. So for those of you who have taken that healthy decision to get off the couch and start exercising, we say, Bravo! You have taken the first step towards a healthier mind, body and spirit.

A number of questions, doubts will creep into your head… How long should I workout? Do I need to workout every day? So we have put together this basic list to set you on the right track. Just apply these basic do’s and don’ts in your workout regimen, and enjoy a great beginning to this new way of life.

1. Easy Does It

Most experts say that for beginners, it’s good to start with 2/3 days per week, and for at least 30 minutes per session. You can then gradually crank it up from there. Don’t start with a tough daily regimen – Easy Does It! Start with 30 minutes of cardio 2/3 times a week and strength training once a week. Continue this for two to three months until this regimen becomes an integral part of your daily routine.

2. Warm Up and Stretch

Always, always, warm up first. Take your body through basic movements that will loosen and stretch your muscles. This will ensure that your body performs at an optimum level and more important, you avoid injury issues.

3. Don’t Follow the Same Set of Exercises

This is a common mistake made by many beginners. Do not stick to the same set of exercises every day. Mix it up. Alternate between the 3 main types of exercise – aerobic, anaerobic and flexibility

Aerobic exercise is exercise which requires the use of oxygen to fuel the body for exercise demands. This form of exercise is traditionally thought of as cardiovascular exercise, such as running on a treadmill or cycling. Anaerobic exercise is a form of exercise that requires glucose for short intense workloads. Strength training and sprinting are forms of anaerobic exercise.

4. Weight Training

The great thing about basic bodyweight training for beginners is that, you can, as a beginner, train from anywhere – even from home. You can even start working out at home with just a basic exercise band. There are excellent YouTube videos with basic exercise band workouts. All you have to do is choose and follow one of the better rated videos.

Dumbbells are another great way of starting basic weight training. Compared to barbells, dumbbells look far less intimidating for beginners. Dumbbells also have an added stabilization challenge, and point out muscle imbalances pretty easily. for those who wish to start weight training with a little more intensity, barbells is certainly the way forward. If your goal is strength above all else, this is the option that we recommend. Barbells allow you to progress clearly and quickly, allowing you to add small increments of weight each week.

5. Give your body adequate recovery time

Take a break, periodically. No pain, no gain. So if you find your body hurting during the initial stages after you start working out, well, that’s a good sign – you are on the right track. But, don’t make the mistake of pushing yourself to the limit and not giving your body adequate time to heal and recover. Also avoid taking painkillers, as they only mask the pain. The best way forward is to let your body recover naturally

If you do not give your body time to heal and repair itself, your performance will go down and you will get into a vicious cycle where you never fully recover. And if you are sore after a workout, that’s good (unless it hurts too much). Do not run to take a painkiller, because that can mask pain and cause you to do real damage to your body. Let yourself recover naturally.

Benefit of Water For Your Diet

mimin December 28, 2017 Health

Not everyone who overeats is depressed. Large amounts of food can also be eaten when a person is happy or might be looking forward to an upcoming event. Food can be an emotional therapist for some and helps in both times of ups and downs. This can be a hard cycle to break but what is even harder for some is acknowledging they are an overeater: it takes courage to admit this type of behavior is happening. For every person who is an overeater or has a different kind of eating disorder, it is okay to admit to yourself you have a problem. This type of problem must be addressed though as it can be detrimental to health if left.

One misconception that needs dispelling to overeaters is by drinking water, or too much water is it will cause them to put on more weight. The perceived “weight” put on by drinking water, known as fluid retention, only happens when a person is unhealthy, and their condition causes large amounts of water to build up in the circulatory system, body tissues or cavities. If this is happening to you when you drink water, then please see your doctor as soon as possible as it could be a sign of something more serious.

But for most people, drinking plenty of water is excellent for good health. Fat deposits will only arise if you deprive your body of the amount of water it needs. So, ensuring you drink enough water for your body weight will reduce the chances of this happening.

What is enough water? Drinking half your body weight in pounds – but in ounces. So if your weight is 80 lbs, then you need to drink around 40 ounces of water a day. Your body is made up of 65% water and water helps to…

  • transport nutrients,
  • keep your bowel healthy,
  • lubricate your joints,
  • boosts your brain to function correctly,
  • keeps your skin healthy,
  • purifies organs, and
  • allows nerves to communicate better with each other.

And a deficiency of water can cause headaches, joint pain, depression and constipation to name but a few serious health problems.So by paying attention to how much water you are drinking each day, you will help lessen your chances of overeating. A simple way to ensure you drink enough water over the course of the day is to pay particular attention at meal times. As some people mistake thirst for hunger, ensure you have a glass of water about 30 minutes before your meal. Doing this will not only help your body reach sufficient hydration levels but will also help fill your stomach and aid in your brain registering when your stomach is full; limiting overeating.

Even if you are not a fan of plain old water, add a dash of fresh lemon or lime juice, or drink herbal teas that are free of caffeine as they will contribute to your total water intake for the day.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

How To Get Weight Loss With Healthy Way

mimin December 20, 2017 Health

Changing the way you approach weight loss can help you be more successful in the long run. Most people focus only on their overall goal to lose weight. However, setting goals to make changes in your lifestyle can be much more effective. Goals to consider include: following a healthy eating plan, watching portion sizes, decreasing the amount of time you spend sitting, increasing your physical activity, reducing stress, and getting enough sleep.

To maintain a stable weight, your energy (kilojoule) intake needs to equal the energy you use. If you use more energy than you consume, you will lose weight. On the other hand, if you eat more than you use, you will gain weight. The sensible answer to losing excess body fat is to make small healthy changes to your eating and exercise habits.

A combination of eating fewer calories and getting more physical activity is the best approach. This can help decrease the fat you carry around your middle and increase your strength and the fitness of your heart and lungs. Initially, plan to lose about 5-10% of your body weight. (For example, if you weigh 250 pounds, multiply this number by 0.10 = 25 pounds = 10%). This amount can make a big difference in your health. You can continue to lose more as needed.

People lose weight at different paces. It is important to keep your expectations realistic. Aim to lose one to two pounds per week for a period of six months (depending on how much weight you need to lose). Don’t give up. Women, in particular, have difficulty losing more than one pound per week. In order to lose one pound of weight per week, you need to eat 3500 fewer calories per week or burn up that many calories through exercise. A nutritionist can help develop a plan just for you, finding ways to eliminate 500 to 1,000 calories per day.

A healthy approach to weight loss will include some or all of the following approaches:
1) good nutrition,
2) diet or weight loss programs,
3) exercise and movement,
4) supplements and herbs,
5) medication review,
6) mind-body therapy,
7) adequate sleep,
and 8) acupuncture and hypnosis.

Recent research has shown that a low-carb diet can reduce body weight and some cardiovascular disease risk factors, but differential adherence may play a role in these effects. The meaning of “low carb” varies from diet to diet. Some diets recommend extreme restriction of all carbohydrates, while others merely limit carbohydrates to primarily whole grains. What “low carb” means really depends on the diet and how it is followed.

How To Get Body Like Victoria Secret Models

mimin December 17, 2017 Health , ,

The models of 2018 Victoria’s Secret Show just impress us again! Slim, beautiful and sexy, how I wish that I could be one of these gorgeous angels. And I bet you girls do. However, the cruel truth is that the losing weight thing is upsetting many of us. No matter how hard you had tried, only end up with a not pleasing result? Well, the precious experience from these models can revive our hope. Maybe most girls went for the wrong or difficulty ways, that’s why they could not lose pounds effectively or even just gave it up. Here come 4 effective but simple losing weight tips, which are being used by the slim models.

1. 7-8 hours of sleep every day.

Why is sleeping so important? Because it can burn our fat and bring us a good mood to deal with the regular exercise better. Models often have very fast job scheduler, so enough sleep is so important to them. Kendall once said that 7-8 hours of sleep can help her relax and face the fitness training and busy work vigorously on the next day. Sleeping is an effective and healthy trick to keep her happy and beautiful.

2. Various daily exercises.

Doing different exercises every day is the key for Alessandra Ambrosio to lose weight. Different exercises are for different parts of our bodies. Jogging, dynamic cycling and kickboxing are for areas requiring fat consumption especially. While Yoga, Pilates, trot, and pedal exercise are good for areas to build muscle lines and remodel body shape especially. Make an exercising list depends on what parts you want to exercise for and what expectation you want to achieve.

3. Purify the skin by food.

Bella Hadid advocates to strengthen and purify the body and skin by eating the correct food. If the toxins increase in the body, your belly will get fatter and your skin will get darker and rougher. To eliminate the toxins from the body, Victoria’s Secret models carry out a simple way: drink a cup of milk or eat fruit in the morning. In addition, fruit vinegar, green tea, yogurt and wax gourd are good detoxification food.

4. Breakfast is a must.

Victoria’s Secret models have attached great importance to breakfast too. As Vanessa Packer said: “the key of a healthy breakfast to supply energy to our body and the first recommendation is oatmeal.” Control calorie intake seriously. However, the truth is that people who keep breakfast habit are half as likely to be obese as those who don’t. So losing weight by not eating breakfast is really a silly option.

Prepare Paleo Diet

mimin December 5, 2017 Health , , ,

Changing your pantry, fridge and freezer will certainly set the stage for achievement while you’re shifting onto the Paleo diet, and aiming your outer natural environment with your internal goals helps to retain you on track. It’s quite a bit easier to avoid temptations once they aren’t looking you instantly in the face, nevertheless the main objective of cleaning out your kitchen is to clear away the major food causes from your diet that are prevalent causes of disease, weight gain, and inflammation which include grains: breads, rice, pastas, etc; beans: peanuts, soy, all legumes, dairy, processed sugars, certain vegetable oils, and most manufactured foods.

Recommendations to clean out your freezer, fridge and pantry.

The Paleo diet removes these metabolism wrecking foods and eliminates them with healthful and empowering foods that offer your cells with the nutrients they require to repair your damaged metabolic equipment. In general, eating Paleo requires eating veggies, fruits, meats, fish, certain fats, nuts, and seeds. The following recommendations will assist you in cleaning up your freezer, fridge and pantry to clean the metabolism-wrecking foods and maintain only the foods that will assist your voyage towards attaining optimal health. Change Your Kitchen into a Destination for Healthy Food Storage. Being desired with food is substantially easier when your pantry, fridge and freezer reveal your motives. It doesn’t have to be a large project to turn your kitchen right into a haven for healthful food storage; all it requires is a little planning and purpose! Preparation is a key component in creating enduring change in your diet and way of life, and a great place to start the purpose to action adjusting is in your kitchen.

What you’ll require to do for the Paleo Clean:

  • Cleaning supplies if you’re being extra encouraged.
  • Vacuum sealer, vacuum sealed foods maintain their nutritious value for much longer in the freezer.
  • The kitchen can easily be an especially intimidating place to clean, as we typically stuff things in to the deep back corners that we had full motives of using, but have long lost their healthy value. There may well be guilt or confusion connected with throwing out these foods, and I’m here to aid you on the process of tossing out that which usually is no longer needed, which usually includes feelings of remorse and to take the foods that will support your body to flourish! So take a profound breath, and get set to change your kitchen into a safe place for healthy food storage.
  • Freezer healthy Ziploc bags.
  • Garbage can for getting rid of old foods.
  • Around 30 minutes per task: fridge, freezer, pantry.
  • Sharpie pen, for writing on Ziploc and simply vacuum covered bags.

Basic guidelines of the kitchen clean, clean it if:It’s on the list of Foods to Steer clear of our Paleo diet Food List.

List of Foods to Clear away for the Paleo Clean.

  • It’s even more than a few months old.
  • You are not able to identify what it is.
  • It’s expired.
  • Your instinct says to Clean it.

Tips for Cleaning up Your Kitchen.This may well also be a great time to profound clean your pantry drawers, refrigerator and freezer. If you have the time, you may possibly consider tugging everything out of your refrigerator and giving it a comprehensive scrub down. Or why not really defrost and profound clean your freezer to retain it energy efficient and to increase food preservation? Clean the crumbs away from the edges of your pantry. A clean kitchen creates for a motivating new start as you adopt your new clean eating practices.

If you are sharing kitchen space with somebody who eats foods that you are staying away from, consider establishing different areas or cabinets that have obviously defined limitations. There are organization containers and Tupperware containers obtainable that are beneficial for subdividing shared storage space.

I make it a behavior to write the date immediately on the package once I open a perishable food container for products that must be used within a certain amount of days after opening. The fresher the food, the more nutrients it includes.

My freezer is the security net of my refrigerator, conserving my butt when I don’t possess time to shop for or put together fresh food! Every single week I freeze leftovers from my healthy meals that may be later promptly thawed when I’m in a pinch. Making use of my freezer to its maximum capability saves me considerable time and cash, and helps maintain me on track with eating the correct foods to enhance my general health.

I preserve a small calendar in my kitchen to monitor the dates I cook numerous meals, so they don’t end up lingering in my fridge for too long. If there’s still leftovers after 2-3 days, I make use of my vacuum sealer to make an air tight and evidently labeled/dated package to freeze for long term use when I don’t have the time frame to cook new food.

You can take away one food at a time from your fridge, yet a faster and more effective technique is to take out all the foods at once, and after that put back foods that will support your Paleo quest. This will support you work faster too, as you don’t need perishable foods to be out of refrigerator or cluttering your counters for too much time.

Donating perishable and iced foods is allowed at many food banks, as is the donation of some ended foods. Check with your localized food bank earlier about what they can certainly and cannot accept as donations. Even though, there’s some thing to be said for not passing your poison on to one other human, and simply putting it in the garbage where it belongs! Use your discretion.

Label your refrigerator goods with both a date and information. You may possibly think that you’ll keep in mind when you froze it and so what it is, nonetheless things appear quite distinct when they’re frozen!

Decide upon the healthiest food:

Our hope is that you are capable to choose foods that are free of pesticides, antibiotics, animal abuse, hormones and that the food the animals were fed was suitable for their varieties. You should preferably clean poor quality produce, meats, and seafood and change them with top quality, health-promoting foods, nevertheless, I identify that this isn’t usually possible. So do your best and most of all, don’t strain!

The greatest produce.

The very best produce is organic, local, and in-season. The most awful produce is called conventional.

The ideal meats.

The greatest meats are grass-fed and pasture-raised, free-range, organic, hormone-free, and regional. The most severe meats come from animals that are conventionally raised, and are commonly fed grains generally genetically altered, given hormones, and cured very badly.

The very best seafood.

The ideal seafood is wild seafood, that by no means spent any kind of portion of its life in a fish farm. The most detrimental seafood is farmed seafood.

The greatest healthy fats sources.

Pastured grass-fed animal fats, olive oil, coconut oil, avocado oil, macadamia nut oil, avocado, nuts & seeds and their butters, olives, pastured eggs, seafood. Go for organic, extra-virgin, and cold pressed types when ever possible. The most detrimental fat sources are nonorganic, hydrogenated, and likewise refined: vegetable oil, corn oil, canola oil, cottonseed oil, margarine, soybean oil, safflower oil, sunflower oil, grapeseed oil.

Fridge and also Freezer Clean, foods to clear away:

  • Egg replacements.
  • Soda, incorporating diet soda with unnatural sweeteners.
  • Fruit juice sweetened teas, sports drinks,, milk, other non-Paleo beverages.
  • Cheese.
  • Coffee creamers.
  • Any meats made up of nitrates or nitrates.
  • Margarine and different butter substitutes.
  • Frozen prepared meals.
  • Milk, incorporating milk from beans and grains just like soy milk and rice milk.
  • Tofu and all soy items.
  • Hummus.
  • Butter.
  • Condiments: ketchup, mayonnaise, salad dressings, etc.
  • Yogurt and all various other dairy products.
  • Ice cream.

Pantry Clean, particular foods to take away:

  • Cookies.
  • Crackers.
  • Peanut butter, try almond butter rather.
  • Slim Jims or any various other jerky containing nitrates, grains, corn, preservatives, or unnecessary materials.
  • Vegetable oils: corn, soy, sunflower, canola, etc.
  • Cheese solutions: Cheese Whiz, etc.
  • Corn merchandise: tortillas, popcorn, flour, corn chips, cereal, etc.
  • Many energy bars: they contain oats, soy, refined sugar, etc.
  • Beans: black, garbanzo, pinto, lentils, etc.
  • Chips: potato, tortilla, pita, etc.
  • Oatmeal.
  • Cake and brownie baking mixes, even the gluten-free kinds.
  • Pasta.
  • Candies.
  • Processed olive oil.
  • Soups made up of flour, beans, corn, or dairy.
  • Bread.
  • Grains and Grain flours: white, all-purpose, whole-grain, oat, rice, quinoa, millet, wheat, etc.
  • Granola bars.
  • Sugar: cane sugar, brown, etc.
  • Cereals.
  • Rice: wild, white, brown, etc.
  • Bagels, English muffins, and pastries.

You’ll need to buy.In some instances, adopting the Paleo diet makes it required to upgrade a few of your kitchen gear. A few points I’ve discovered are helpful once you’re eating clean.

  • A good grater.
  • A garlic press.
  • Parchment paper.
  • A food processor or commercial grade blender.
  • An immersion blender.
  • A lemon juicer.
  • A slow cooker.
  • A spiral noodle maker, which turns veggies into pasta.

With these substances and tools available, you’ll be all set to start an effective Paleo diet experience. If you continue to keep these products in your kitchen and pantry, you’ll be prepared to combat cravings and generate yummy, healthy meals, actually when you’re forced for time.

Why You Have Poor Eyesight

mimin November 16, 2017 Health

One of the most overlooked health care concerns relates to paying attention to taking care of the health of our visual system. A few health issues that are of vital concern include the maintenance of your heart health, maintaining healthy blood sugar levels and keeping your weight at healthy levels. However, due to the fact that these health factors are given a greater level of priority we often become complacent about what we need to pay attention to in terms of taking care of the health of our visual system. You may be asking the question: What are the root causes of your vision problems. If this is a subject of vital concern to you here is some information that you will find useful in determining what are the factors that are responsible for your vision problems.

Poor Diet: the lack of attention to eating a healthy diet is one of the main factors that play a role in the worsening of your eyesight. The American diet is deficient in foods that consist of omega 3- Fatty acids. The typical American diet is rich in saturated fat and consists mainly of simple carbohydrates such as white bread, macaroni and fast foods that are high in saturated fats.

Lack of Attention To Practicing Eye Relaxation Techniques: One of the main causes of poor eyesight is associated with excessive close up work on the computer whereby the eyes are not receiving the care that they need that is essential in relieving stress and tension in the visual system. Often, this is associated with the excessive use of technological devices such as smart phones, computers, tablets, ereaders and laptops. This problem that is associated with eye strain is something that is a major contributing factor to the worsening of your eyesight and can be relieved by taking regular periodic breaks from your close up work.

The Negative Effects of Blue Light from Digital Devices: digital devices such as smartphones and tablets and laptops emit blue light that can have a negative effect on the macular of the eyes which is the part of your visual system that controls central vision and also enables you to read fine print and recognize details in faces.

Lack of eye exercises: when we think about exercise we only focus on a certain type of physical activity that is associated with weightlifting, aerobics, jogging and running. While such regular fitness routines develop and build muscle that improves physical performance there is another type of exercise that improves visual performance.

However, did you know that your eyes also need exercise in order to function efficiently so that you can see near and distant objects clearly? The accumulation of strain resulting from excessive close up work over a prolonged period of time in our colleges and universities weakens our eye muscles that are responsible for helping us to focus on both near and distant objects. These eye muscles can be restrengthen by pursuing an effective eye exercise program to improve your vision naturally.

Major health factors such as heart health, diabetes and weight control are the main priorities in terms of the maintenance of our health care. However, in the process of paying attention to these health problems we should not neglect the care of our visual system due to the fact that everything that we do in this life depends on having healthy eyesight. Therefore, it is necessary to examine the various factors that are associated with poor eyesight that require attention so that we can improve the quality of our lives. These factors include poor diet, lack of relaxation techniques to relieve stress and tension in the visual system, lack of eye exercises and the negative effects associated with blue light emitted from digital devices. A comprehensive and effective program of eye exercises can enable us to achieve the goal that we need to accomplish for better natural vision.

First Thing To Do When Get Eye Injuries

mimin November 5, 2017 Health , , ,

The eyes are a direct extension of the brain and their surrounding tissues are among the body’s most delicate and complex structures. This is why an injury to the eye, however innocuous it may appear, could be a sight-threatening emergency. Here’s what you can do before you get to medical attention:

Poets may think of the eyes as a window to the soul, but from a more practical standpoint, they are also our window to the world. And, to a physician, they are a window to the rest of the body since general health/ill-health is reflected in the eyes.

Though the reflexes of the eyelids are very well-developed, and despite the protection offered to the eyes by their bony sockets called the orbits, the eyes are highly vulnerable to injury – the prime cause of one-eyed blindness, especially among children.

What makes quick medical attention imperative is that often there is much more to an eye injury than meets the eye. An apparently minor injury with minimal evidence of tissue damage or vision disturbance can turn out to be a sight-threatening crisis. This is especially so in case of a small, unrecognisable foreign body which brings on a hidden penetrating wound to the globe of the eye says ophthalmic microsurgeon and contact lens specialist. “Even if there is no cosmetic disfigurement or vision impairment after an eye injury, it requires quick medical attention as the time factor plays a crucial role in the prognosis (outcome). In case of an injury to the retina (which could detach spontaneously), every moment’s delay could reduce the chances of sight-saving repairs.”

Here are some of the injuries you should keep an eye out for:

FOREIGN PARTICLES

The incidence of this type of superficial injury is higher among children who play in dusty environment and among factory workers like welders and grinders who are susceptible to injuries from metal particles.

Symptoms: Pain, sometimes a shooting pain, a blurring of vision, watering, redness; or the injury could be asymptomatic.

DO NOT rub the eye as this may force the foreign body in deeper. Do not scratch the eyelid or eyeball.

What to do: If the object is visible, lift it out carefully with corner of a moistened clean cloth or ear bud. If the object is visible, lift it out carefully with the corner of a moistened clean cloth or ear bud. If the object still remains, flush the eye with water. If it cannot be dislodged or seen, lightly cover the eye with a 2”x2” sterile gauze (preferably a sterile eye-pad available at the chemist) and seal it with a plaster or cellotape. Take the person to an ophthalmologist.

CONTUSION (BLACK EYE)

This is the result of an impact with a blunt object like a fist or stone, or a collision against a hard surface like a door or a person. If a retinal tear occurs in an elderly person (those with innately weak retinas, the near-sighted and those suffering from hypertension are more susceptible) quick detection and sealing of the tear by laser or cryosurgery could prevent a calamity like retinal detachment. In young persons, the retina takes longer to detach itself – it could take a couple of weeks or months after the injury for the vitreous, the jelly that holds the retina in place, to liquefy.

Symptoms: The eyelid and the surrounding tissues begin to swell and look bruised (blue). The eye may be bloodshot which indicates a haemorrhage below the conjunctiva (the colourless membrane that covers the globe) or the breakage of a superficial blood vessel. In case of a retinal tear, victims may report flashes, floaters, loss of vision or a “veil” over part or all of the visual field. If the person reports double vision, the damage may be very serious.

What to do:

  • If the person wears lenses remove them first because the lens may jeopardise the oxygenation (breathing) of the cornea especially if there is a large contusion in the conjunctiva which could lead to impaired circulation and damage to the cornea.
  • Apply an ice compress by placing crushed ice in a clean handkerchief and applying it over the affected eye.
  • Take the person to an ophthalmologist as soon as possible to rule out internal eye bleeding, vitreous haemorrhage (bleeding into the vitreous) and retinal injury.

In the event of internal eye bleeding in the front portion of the eye (hyphema), regular – perhaps daily – visits to the ophthalmologist may be needed to check the eye pressure (the pressure of the aqueous fluid movement in the eye). If the internal bleeding is accompanied by persistently high pressure, it may lead to permanent clouding of the cornea (called ‘blood staining’) which is irreversible and may result in blindness unless corneal grafting (grafting of a donor cornea from a dead person) is done.ABRASIONS

These are scratches on the surface of the cornea caused by a blow from a blunt object, by fumes from burning food, by spluttering oil or by a stray, airborne foreign particle.

If a contact lens wearer suddenly develops severe pain, photophobia (an intolerance to light), watering and redness, it could be due to an abrasion caused by the lens especially if the symptoms are uniocular (occurring in one eye).

Pregnant and lactating women who wear contact lenses should always be watchful of abrasions as they are more prone to corneal oedema (swelling of the cornea due to hormonal changes) and abrasions.

Symptoms: Pain, sometimes a shooting pain, pricking (foreign body sensation) watering and redness; or the injury could be asymptomatic.

DO NOT rub the eye as the action may worsen the abrasions or force the foreign particle in deeper.

Do not scratch the eyelid or eyeball.

What to do: Contact lens wearers should remove the lenses as soon as possible. If the particle is visible, lift it out carefully with the corner of a moistened clean cloth or ear bud. If the object still remains, irrigate the eye with clean water from the inner corner of the eye (near the nose) in an attempt to flush out the foreign body. If the object cannot be seen, use an antibiotic eye ointment if available. Lightly cover the eye with a 2”’x2” sterile gauze and seal with a plaster or cellotape. Do not use corticosteroids as they could aggravate the abrasion or result in corneal ulceration (pits). Take the person to an ophthalmologist.

LACERATIONS

These result from an injury by a blunt or by a sharp, penetrating object. They constitute an eye emergency and require immediate hospitalization and treatment. Lacerations on the sclera (the white, opaque, outer coat of the eye) are worse than those on the accessible cornea because scleral tears are usually accompanied by damage to the choroid (the dark, vascular membrane between the sclera and the retina), the retina and the vitreous – all vital performers.

Symptoms: these depend on the size and extent of the laceration. If the laceration is large (as in case of a major accident) the eyeball may appear mutilated and there might be external haemorrhage (blood pouring out of the eye), accompanied by severe pain.

What to do: Lightly pad the eye with clean gauze and rush the person to an eye hospital. In all cases of lacerations, immediate hospitalization is required. If the optic nerve is involved, it could invite infection to the brain.

PUNCTURE

A wound or hole caused by the lodging of a foreign object in the eye is common among children playing with missiles such as darts, needles, pellets and arrows, and among factory workers.

Symptoms: pain, watery eye, blurring or loss of vision. The puncture caused by the object may or may not be visible.

DO NOT venture to remove an impaled object such as a needle or a sharp piece of metal from the eye as it could bring on infection. Besides, if the vitreous leaks it cannot be restored or replaced by the body and may cause blindness. The object should be detached within the aseptic confines of an operation theatre.

What to do: Lightly cover the affected eye and preferably the other eye as well because, when one eye moves, the other eye duplicated the movement (sympathetic eye movement), which could worsen the damage. Rush the person to a hospital as any delay could trigger an infection not only to the eye but also to the brain via the optic nerve (especially if it is served) which may bring on brain abscess or meningitis.

At the hospital, sophisticated tests like sonography or a CAT scan may need to be done to pinpoint the extent of damage and to detect any hidden object is not visible and hence left in, it could lead to sympathetic ophthalmia, a condition which brings on violent inflammation in the uninjured eye weeks to months after the injury.

BURNS

Heat (fire) is the commonest cause of eye burns, other culprits being electric shock, chemical (acids and alkalis), and fumes.

Symptoms: Severe pain photophobia, swelling of the eyelids and surrounding evidence of burns.

What to do: Chemical burns: Vigorously irrigate the eyes for 10 to 15 minutes. Liberally smear an antibiotic ointment in the eye, cover the eye with a loose moist dressing, and seal with cellotape or a plaster.

Rush the person to the nearest hospital, preferably a burns hospital if there is one in the vicinity. Often, when burns over the rest of the body are serious, the eyes are neglected as the attending team tends to concentrate on the skin burns especially if they are third-degree. But,, adding the eyes to the list of permanent burns deformities can be avoided. Quickly cover the eyes to protect the cornea from drying from exposure and absence of tear secretion (if the tear glands are damaged). Symptoms of ‘dry eye’ can be treated by frequent installation of artificial tears (Moisol) and lubricating ointments.

AVULSIONS

Ina serious accident in which the orbital roof or the orbital floor is fractured, the eye-ball may pop out of the socket.

Symptoms: The patient is usually unconscious. The eye may pop out partially or hang out of the socket.

DO NOT venture to push the eye back into the socket.

What to do: If the person is unconscious, close the uninjured eye if it is open as an unconscious person has no involuntary blinking action to sweep tears across the exposed portions of the eyes. An unprotected eye will dry out quickly and become susceptible to permanent damage. Even if only one eye is avulsed, cover both the eyes with gauze and rush the person to a hospital.

EYELID INJURIES

These occur when the lids are either lacerated or contused by a collison, stray stone or an accident.

Symptoms: The lid is swollen and bruised. There may be bleeding from the tear.

What to do: Close the affected eye. Apply a cold compress to stop the bleeding. Pad the eye with clean gauze and take the person to an eye specialist. The tear would require stitching in layers for a good alignment with minimal scarring. If the tear duct has been damaged, it may need to be reconstructed.

Severe lacerations of the lower eyelid may lead to interruptions of the tear drainage system, so do not delay treatment.

DAMAGE TO A FALSE EYE

This may be caused by a severe blow.

What to do: Separate the eyelids and manually remove the loose pieces.

Transport the person to a hospital. If the injury is severe and the socket has been lacerated, it may need to be sutured.

ARTERIOSCLEROTIC INVADERS

Small chips breaking off the wall of arteriosclerotic (plaque-thickened) blood vessels elsewhere in the body can lodge in the central retinal artery or in smaller blood vessels.

Symptoms: Total blindness if the lodgement is in the central retinal artery; and blurred vision if it is in the smaller vessels.

What to do: This is a dire emergency and the person should be rushed to a hospital without delay. If the fluid from the anterior (forward) chamber of the eye is aspirated promptly, i.e. within 30 minutes of the occlusion, it may restore some vision. But this is rare, and the usual outcome of central retinal occlusion is complete and permanent loss of vision.

There are millions hits on the internet search drive for Wellness – from mental to physical health, cardiac fitness, cancer, yoga, how to overcome certain ailments such as diabetes, hypertension, obesity, stoke, and tips on weight loss and how to grow taller, with many other ideas getting honorable mention. It takes quite a bit of research to find any one site that has so much to offer on all these fronts, let alone one that can combine all the needs for your innermost wellness – joy, bliss and beyond. For wellness’ sake you can stop looking out there, and take some time for yourself, a sort of one-stop-shop: BalancedLifestyleWikipedia.

The Reason Why Almonds Is Good For Our Health

mimin November 3, 2017 Health

Almonds are the oldest and most widely grown nuts in the world. Incorporating them into your diet will add value to your total wellness and this piece tends to expose the great benefits you can derive from doing this.

Almonds contain healthy fats that give your body the necessary energy and fuel it needs for daily activities. It is important to note that not all fat makes you fat. There are bad fats like trans fats (found in fried, fatty foods) which are not that good for the body. But there are good ones that are very essential for your survival and wellbeing.

Furthermore, eating almonds lowers your risk of having a heart attack. They help in reducing bad cholesterol levels and prevent dangerous blood clotting. They contain flavonoids which prevent the artery wall from damage and work with other vitamins to boost the cardiovascular system. Research shows that the consumption of nuts at least five times every week reduces the risk having a heart attack by 50%.

It has also been proved that almonds help in keeping the blood sugar levels regulated and prevent the insulin from spiking when they are taken after meals. They are a great snack for those who want to stay away from sugary, processed foods. They can also help you to reduce your craving for sugary snacks if you take them during the day.

In addition, almonds contain phosphorus which is very essential in building as well as maintaining strong bones and phosphorus also helps in strengthening your teeth. Almonds are also good for your brain. They contain vitamin E, riboflavin and L-carnitine which are nutrients that help in maintaining cognitive abilities through aging. They boost the overall brain activity and reduce the risk of Alzheimer’s disease.

It is generally agreed that diseases cannot thrive in an alkaline environment, hence, your body needs to be slightly more alkaline than acidic and maintaining this pH is very vital for feeling good and living free of illness. The good news here is that almonds are one of the only nuts that have an alkalizing effect on your body.

Almonds can be taken raw, soaked and in powdery form. Their oil is well-known in ayurvedic cooking because of its smoothness and soft flavour. Their flour is a great alternative for cooking as well as baking because it bakes more easily and has a great taste. Their milk can also be an alternative for you if you really need to stay away from animal milk.

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