What is Carpal Tunnel Syndrome?

Untreated carpal tunnel syndrome

Carpal tunnel syndrome (CTS) is a nerve injury that disables the hand. The carpal (wrist) tunnel consists of bones and the transverse carpal ligament. The median nerve runs from the neck down to the fingers and passes through the tunnel. When the nerve is pressed against the carpal bone, it becomes injured, causing pain and numbness in the index and middle fingers and weakness of the thumb.

CTS is common among people who use their hands for prolonged periods of time like textile and assembly line workers, computer users and those working with power tools, example jack hammer.

Symptoms

• Tangling burning sensation that leads to numbness or pain, from the wrist to the thumb and fingers.
• Swelling of the wrist and hand.
• Pain in the wrist at night.
• Pain in the forearm.
• Weakened grip.

Cause

• Repetitive hand motion.
• Prolonged hand use.
• Poor wrist position.
• Physical injuries:
• wrist injury resulting in tendon swelling or bone protrusion into the tunnel
• neck injury resulting in swelling of the median nerve
• Other medical conditions example rheumatoid arthritis, diabetes melitus.

What you can do

• Rest your hands for several days if swelling is slight and if hand movement is still possible.
• See your doctor at once if symptoms persist, to avoid permanent injury.

What your doctor can do for you

• Conduct a physical examination to establish the cause of pain and numbness. He may inquire on your health history and nature of work.
• Recommend an x-ray of your wrist.
• Prescribe anti-inflammatory and pain-relieving medications.
• Recommend immobilization through the use of splint.
• Perform surgery to relieve pressure on the nerve. The procedure involves cutting the transverse carpal ligament. A recently developed technique involves inserting a balloon catheter into the wrist to stretch and expand hand ligaments, relieving pressure on the nerve.

Prevention tips

• Exercise hands, wrists and fingers in between long hours of repetitive work.
• Rest your dominant hand whenever possible. When using vibrating tools, that is the sander or jackhammer for extended periods, take frequent breaks and when possible, operate the tool at the speed with least vibration.
• Maintain a neutral position while working to avoid straining the body. Adjust work position and accessories if needed.
•  Use tools and workstations that have been ergonomically redesigned to cause less stress on the body.
• Avoid flexing too far from the joint.
•  Exercise regularly to condition the body.
• Pay attention to early warning signs of CTS. Ensure preventive and immediate self-care action to avoid permanent damage.

Video
Check out the video below to learn some of the exercises you can do for Carpal Tunnel Syndrome.

Hand Exercises for Carpal Tunnel Syndrome -- powered by ehow

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How Aromatherapy Can Help To Reduce Stress And Other Ailments

Aromatherapy uses essential oils extracted from plants and flowers to treat all types of ailments. The oils can be used alone or in blends. Essential oils are absorbed by the skin and the scent can calm, uplift and invigorate. The most common forms of usage are massage, bathing, inhalation and vaporization. Aromatherapy can be used to treat menstrual cramps, depression and stress.


Warning, some oil may cause allergic reactions, not advisable for pregnant women, those with asthma, epilepsy or with high blood pressure. Consult your physician or qualified aromatherapist before using aromatherapy.

Aromatherapy Tips
Choose essential oils and experiment with aromas until what works best for you. Try some of these essential oils for common ailments in a bath, massage or vaporization.

Stress: Geranium, patchouli, ylang ylang.
Insomnia: Chamomile, lavender.
Gastric: Peppermint.
Menopause: Clary sage, geranium, lime, ylang ylang.
Rashes: Chamomile, lavender, tea tree.

1. Massage Method

You will need

10 drops of essential oil

1 1/2 tablespoon vegetable oil

Step

Mix essential oil and vegetable oil in a bowl before massaging it into the skin. Can be stored in a small bottle, shake well before used.

2. Bathing Method

You will need

Essential oil

Hot water

Step

Add up to 6 drops of essential oil into your bath water or 3 drops into a basin of hot water to reduce stress.

3. Inhalation Method

You will need

Essential oil

Cotton ball or tissue
Candle
Pillow

Onto a cotton ball

Place a few drops of essential oil onto a cotton ball or tissue. Place it near you and enjoy the power of aromatherapy to diminish stress by inhaling the cotton ball or tissue. 

Burn a candle

Burn a candle and when you see a pool of wax near to the wick, extinguish the candle. Add a few drops of essential oil, then relight the candle to diffuse the aroma.

Prepare for sweet dreams
Place 3 drops of relaxing essential oil onto your pillow at bedtime. Now, let your stress fade away and enjoy a restful night sleep with sweet dreams.




4. Vaporization Method

You will need

Essential oil

Fan diffuser or vaporizer

Cotton pad

Step

Put a few drops of essential oil onto a cotton pad, then insert it into the diffuser and activate the vaporizer.

More Tips

Use aromatic plant oils sparingly.

Enhance relaxation by listening to soothing music while you enjoy aromatherapy.

Video

How to Reduce Stress with Aromatherapy on Howcast

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LUPUS, what you should know and the prevention tips

Lupus is a chronic autoimmune disease that causes inflammation of various parts of the body, especially the skin, joints, kidneys, heart and nervous system. the immune system loses its ability to tell the difference between foreign substances or antigens, and its own cells and tissues.

Lupus can occur at any age and in either sex although it is 10-15 times more frequent in women than men.

There are three types of lupus:

1. Discoid Lupus which affects only the skin.
2. Systemic Lupus Erythematosus (SLE) which is more severe and affects almost any organ or system of the body.
3. Drug-induced Lupus which occurs after the use of certain prescribed drugs and has symptoms similar to those of systemic lupus. Most often when 'lupus' is mentioned, the systemic form of the disease, SLE, is referred to.

Symptoms

There are 11 signs and symptoms used for the diagnosis of SLE, some of which can only be detected by your doctor by performing various tests. A person is diagnosed as having lupus if any four or more symptoms are present. The symptoms do not all have to occur at the same time.

1. A rash over the cheeks also called 'Butterfly Rash'.
2. Raised red circular rashes.
3. Reaction to sunlight resulting in the development of, or an increase in skin rashes.
4. Ulcers in the mouth, usually painless.
5. Arthritis involving two or more joints.
6. Serositis - Pleuritis or pericarditis. That is inflammation of the cavity surrounding the lungs or heart.
7. Renal abnormalities, such as excessive protein in the urine and/or cellular casts.
8. Neurological disorder, such as convulsions and/or mental disturbance.
9. Haematological disorder, such as low red or white blood cell or platelet counts.
10. Positive LE (Lupus Erythematosus) cell and other diagnostic tests.
11. Positive anti-nuclear antibody test.

Cause

The cause of lupus is not known. It is believed that factors such as genetics, ciruses, ultraviolet light, and drugs may all play a role in activating autoimmune disturbances.

What you can do

• See a doctor if you have any four of the above signs and symptoms.
• See a doctor if you have a cold or more serious infection that does not get better.

What your doctor can do

• Examine you and perform diagnostic tests to confirm lupus.
• Minimise symptoms, reduce inflammation and maintain normal bodily functions based on the specific needs and symptoms of the individual. Medications such as non-steroidal anti-inflammatory drugs (NSAIDs) example, aspirins, corticosteroids, anti-malarial or cytotoxic drugs are commonly used.
• Refer you to a specialist when unresolved questions arise or complications develop. For example, you would see a nephrologist for a kidney problem or a dermatologist for a skin problem. Most often, a rheumatologist specialising in lupus is recommended.
• Follow you up regularly.

Prevention Tips

• Avoid sun exposure as ultraviolet light can precipitate and worsen the skin condition.
• Wear clothing that covers the extremities.
• Apply sunscreen.
• Avoid stopping your medications abruptly, especially corticosteroids.
• Report to the doctor if there is any unexpected fever or symptoms, such as chronic cough. Patients with systemic lupus are at an increased risk of infections.
• Maintain regular contact with the doctor to allow monitoring of symptoms, disease activity and treatment of side effects.

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Top 3 Better Sex Foods

The secret to a better sex life? You won't find it in the bedroom. Head to the kitchen for foods that can put you in the mood, give you stronger orgasms and improve overall sexual health.

6oz. Sirloin Steak is a powerful tool that can help produce your sex life. The protein in the meat will naturally boost the level of dopamine and norepinephrine, two chemicals in the brain that heighten sensitivity during sex. Steak is also packs with zinc, a mineral that boosts libido by reducing the body's production of a hormone called prolactin, which may interfere with arousal.

Watermelon is full with amino acids called citrulline. Research shows that citrulline relaxes blood vessels throughout the body the same way that Viagra and other drugs meant to treat erectile dysfunction.

Cucumbers and cantaloupes also contain  citrulline but they have far less than watermelon.

Avocado, also called as 'testicle tree' by the ancient Aztecs, is rich in vitamin B6. Research shows that vitamin B6 is one of the nutrients necessary to maintain normal testosterone levels. The potassium in avocados also helps to regulate the women's thyroid gland. Juicy one avocado has 26% of the daily recommended value of vitamin B6 and 975 mg of potassium.

For a nutritious Avocado Milkshake recipe, you can check our post How To Make Avocado Shake in this site.

So, if you want to zest your love life, heat up the pleasure in the bedroom, why not include this three in your menu.

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Four Coffees A Day Can Prevent Womb Cancer?

I am a coffee addict and I can drink two to three cups of coffee a day. Sometimes, I wonder if I drink too much coffee and do I need to cut back on my coffee intake. Well, all that is about to change and put my mind at peace when I read this latest news.

If you are coffee lovers, like me, you will be happy with this good news!

New research shows that women who drank four or more cups of coffee daily were 25 per cent less  likely to develop endometrial (womb) cancer as compared to those who limited their daily intake.

As reported in the Cancer Epidemiology Biomarkers & Prevention journal, the 26-year study showed almost 70,000 women who drank both caffeinated and decaffeinated coffee can ward off the disease, although tea has no effect. Coffee, drunk regularly can lower levels of hormones believed to fuel the cancer.

Endometrial cancer currently effects 6,400 British women a year in the UK and kills an estimated 1,000 annually. Risk increases in age, weight and if your mother had the disease.

Senior researcher Professor Edward Giovannucci said, "Coffee has already been shown to be protective against diabetes due to its affect on insulin, so we hypothesized that we’d see a reduction in some cancers as well."

He also added, "Laboratory testing has found that coffee has much more antioxidants than most vegetables and fruits."

As suggested by researchers from Harvard, the most important methods of prevention is by regular exercise and maintain a healthy body weight. However, additional strategies are needed and dietary habits such as coffee drinking could provide one option.

Unfortunately, do take note that adding sugar and cream to your coffee could cancel out the benefits.

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How To Reduce Your Risk Of Alzheimer's Disease

There are several lifestyle changes you can make to possibly lower your chances of getting this disease. And none are difficult to do.

Eat the right foods
Eat a Mediterranean diet: Lots of fruits, vegetables, fish, legumes, and whole grains, with olive oil being the main source of fat. Moderate amounts of turmeric, the spice used in curry, seem to offer a protective benefit too. Avoid saturated fats, which have been indirectly linked with an increased risk of Alzheimer’s.

Tip: Moderate wine drinkers in particular, both red and white, have been linked with lower levels of Alzheimer’s.

Enjoy coffee
Drink caffeinated coffee every day, if you have no other health conditions that prohibit doing so. One study reported that people who didn’t consume caffeine were more likely to develop Alzheimer’s, and research suggests coffee may even help reduce some of the symptoms in those who already have Alzheimer’s.

Watch your cholesterol
If you have high cholesterol, lower it through diet and exercise. Research shows that people in their 40s with even moderately high cholesterol raised their risk for developing Alzheimer’s by 50 percent.

Keep moving
Be active. Studies have indicated that people who exercise regularly reduce their risk of developing Alzheimer’s. Get at least 30 minutes of aerobic activity three times a week.

Tip: People who follow a Mediterranean diet and exercise reduce their risk of developing Alzheimer’s by 60 percent, according to one study.

Be a social butterfly
Be a social butterfly. In one study, people with extensive social networks were less likely to develop the disease. But don’t let your socializing lead to frequent sleep loss: Researchers have found a link between chronic sleep deprivation and the development of Alzheimer’s.

Video

Credit : How To Reduce Your Risk Of Alzheimer's Disease on Howcast

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How to Get Rid of Foot Odor

Are you suffering from a raging case of stinky feet? Do people wince when you walk by? Do your dogs avoid chewing on your shoes? Here are some suggestions that may help tame that fearsome foot odor.

Step

1. Wash your feet
Wash your feet with soap at least once a day. Use washcloth or scrub to rub between your toes and exfoliate the entire surface of your foot. The idea is to get rid of bacteria and any dead skin cells that bacteria love to feed on.

2. Dry your feet
After bathing, thoroughly dry your feet with clean towel. Tip, use hair dryer to completely dry your feet. Again, don't neglect the space between your toes. Note: Putting shoes on damp feet will accelerate bacteria growth.

3. Apply powder
Apply generous amount of talcum powder on your feet before putting on shoes. This will help to keep your feet dry. Tip, if your feet sweat excessively, apply a thin layer of antiperspirant onto your feet.

4. Wear cotton socks
Wear cotton socks, which helps your feet to sweat less. Moisture, whether it's water or sweat, is what creates a fertile breeding ground for foul-smelling bacteria. Tip, change your socks daily, and never, ever wear a pair of socks more than once without washing them.

5. Rotate your shoes
Wear shoes made of natural materials, and avoid wearing the same pair two days in a row. Be sure that your shoes are dry out completely so that bacteria won't grow.

Tip:

• Wear sandals or open-toe shoes so your feet stay cool and you don't produce as much sweat. If you can't wear sandals, go for leather or canvas shoes, which allow your feet to "breathe". Note, steer clear of rubber and plastic shoes.
• Wash your shoes regularly. Just make sure they dry thoroughly before you put them on.
• Put special cedar soles in your shoes. The cedar wood reduces sweat and odor very effectively. Alternatively, lightly powder shoes and socks with fresh baking soda daily, guaranteed to eliminate the stinkiest foot and shoe odor, and is a simple and economical solution.

6. Soak your feet in tea
At night, steep 2 bags of black tea in 2 cups of hot water for 15 minutes. Pour into a plastic tub, add 2 quarts of cool water, and soak your feet for up to 30 minutes. The tannic acid in the tea is said to temporarily inhibit sweat glands. Repeat as often as necessary.

7. Let your feet breathe
Whenever you can, go barefoot and let your feet breathe.

8. Consult a doctor
If odor persists, consult a doctor. There may be a medical reason for your smelly feet.

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What is Autism?

An autistic person is always absorbed in self-centered mental activity (eg. daydreams, delusions, fantasies, hallucinations), exhibiting a marked withdrawal from reality, and the inability to relate to people and situations. Autistic children appear to live in a world of their own, in some cases using language or vocabulary only they understand. Adults often show a stubborn resistance to change. The condition is rare, however, occurring only about two to four persons in every 10,000.

The Signs in children:

• Delayed in development, particularly in the milestones of social behaviour (eg. smiling and talking).
• Solitary play and withdrawal from the rest of the family and other people.
• Apathy (indifference) toward other peoples attempts at communication.
• Dislike for cuddling.
• The lack or absence of eye contact.
• Rote (fixed routine) and compulsive behaviour which, if interrupted, may provoke temper tantrums.
• Mental retardation, in most.
• In some, extraordinary talent or brilliance in a specific field (eg drawing, mathematics, music, painting)

Read my previous post on How To Recognize the Early Signs Of Autism.

Repetitively stacking or lining up objects is a behavior
 occasionally associated with individuals with autism.

Complications
Injury due to self-mutilation, or to the lack or absence of response to painful stimuli.


Common Causes
The exact cause has not yet been pinpointed, but the disorder is attributed to:

• Genetic predisposition (hereditary).
• Failure of the section of the brain that processes stimuli.

What you can do

• Consult a doctor if you think your child is autistic.
• Stay positive and be supportive towards your child with autism.

Video

What is Autism

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How To Stop Nose Bleed

The condition of nose bleed is common and occurs often in children. People who consume large amounts of alcohol or take anticoagulants (drugs that prevent clotting) are also prone to nose bleeds. Most types of nosebleed can easily be treated at home but some may be symptoms of serious underlying diseases (example high blood pressure, dengue hemorrhage level).


Symptoms
Bleeding from one or both nostrils.

Common cause

- Damage to the delicate blood vessels in the nose resulting in rupture due to:

• Blowing, picking, or rubbing the nose, and sneezing too frequently.
• Injury (example a hard impact on the nose).
• Breathing very dry air.

- Nasal or sinus infection, which makes the nasal mucous membrane even more fragile.

- Dilated blood vessels (example in alcoholics) in the nose, which are more prone to bleeding.

- Certain drugs (example anticoagulants, aspirin), which cause spontaneous bleeding.

What you can do

Take the following step:

1. Sit down and lean forward slightly. This prevents blood from running down the throat, and any clots from blocking the air passages.
2. Pinch the lower part of the nostrils just below the bony part of the nose for 10 minutes while breathing through the mouth.
3. Release the nostrils slowly. If bleeding continues, repeat the procedure.
4. After the bleeding has stopped, do not touch or blow the nose for about 24 hours. Do not pack the affected nostril with cotton or gauze unless you are adept at it, as you could further damage the blood vessels.
5. Go to the emergency room of the nearest hospital if the bleeding does not stop after applying the recommended procedure; if plenty of blood has been lost (about 250 cc); or if there is pain and severe swelling, as the nose could be broken.
6. Consult a doctor if the nosebleed frequently recurs.

Video

Tip

• If you get a lot of nose bleeds, talk to your doctor.
• To prevent problems in the future, raise the humidity level in your living quarters by using a humidifier. Most nosebleeds occur when nasal blood vessels become dry and cracked.
• Use diluted eucalyptus oil (one drop oil to one quart/ 4 cups water) as a preventative measure to moisten the nasal membranes. Apply with a cotton bud one to three times per day.
• Avoid eating dry, deep fried, baked or crispy foods.

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How To Relieve Menstrual Cramps With Acupressure

Don’t suffer through one more bout of period pain. Instead, try this trick from the ancient Chinese healing art acupressure.

Warning: If you feel pain when using acupressure, stop immediately. Pregnant women should not use acupressure.

Step 1: Find the sweet spot

Find the acupressure spot SP-6, called the Sanyinjiao point. Located four finger widths above your inner ankle bone, just behind the shinbone, it helps relax the cervix, according to Chinese medicine.

Tip: If you feel pain when you press down, you’re on the wrong spot.

Step 2: Press it with your thumb

Take your thumb and press on the point for six seconds, then release it for two seconds. Keep this up for five minutes.

Step 3: Switch feet
Switch to the other leg and repeat.

Step 4: Repeat
Repeat once more on each leg.

Tip: This acupressure move can also help new mothers deal with the cramps they experience for several days after giving birth.

Step 5: Feel good
Feel good knowing you have a powerful new weapon against menstrual cramps.

Note: In one study, 87 percent of participants who tried acupressure to relieve their menstrual cramps said they found it helpful.

Credit: How To Relieve Menstrual Cramps With Acupressure on Howcast

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Achilles Tendinitis Symptoms and Prevention Tips

Achilles tendinitis (also known as Achilles tendonitis or Achilles tendinopathy) is inflammation of the Achilles tendon. The Achilles tendon is the point of attaching the calf muscles to the heel. Its main function is for plantar flexion of the feet, such as pushing off during running. The tendon can become inflamed as a result of repetitive stress or in some medical conditions, such as gout. Although a relatively common condition among runners, it can also occur in other sports such as high jumping and gymnastics.

Symptoms:

• Swollen tendon, associated with warmth and tenderness
• Pain, worsening when the ankle bends upwards (dorsiflexion)
• Tightness of the Achilles tendon resulting in a 'toe-tough' gait (inability to stand on tip-toe with the affected toe).

What you can do:

• Rest the affected ankle in an elevated position.
• Ice compress may help ease the pain.
• Avoid weight bearing for days to weeks depending on severity. Use crutches to help relieve the stress on the affected joint. As symptoms resolve, normal activities may resume gradually.
• Add heel pads to both shoes to help reduce tension on the tendon.
• Consult a doctor if pain persists.

Video:

Watch the following video, credit to injuryrehabadvice for more Achilles Tendinitis exercise tips:

Prevention tips:

• Proper and adequate stretching and strengthening exercises prior to any sports. The push wall method is particularly useful in this aspect as it really stretches the Achilles tendon.

• Gradual increase in the intensity and duration of training for all sportsmen.
• Allow adequate recovery time before the next game. This is to allow the tissue sufficient time to repair as there is a lot of wear and tear to muscles and tendons after each exercise session.
• Consult a doctor is you feel persistent pain over your heels after high impact exercise.

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How To Relieve Nausea With Acupressure

Stop that horrible sensation with a form of traditional Chinese medicine known as acupressure.

Warning: If you feel pain when using acupressure, stop immediately. Pregnant women should not use acupressure.

Step 1: Press near your wrist

Take one of your thumbs and press it on the inside of the opposite wrist, between the two large tendons, about three-quarters of an inch below the point where your inner wrist meets your hand. This targets acupressure point PC 6, also known as Nei Guan, which affects nausea.

Tip: You can also press this point to relieve motion sickness.

Step 2: Keep the pressure on

Keep the pressure on for about a minute, and then move your thumb up to where your wrist meets your palm and press for another few seconds.

Step 3: Get a band
Find wristbands that press on the anti-nausea pressure point online or in some pharmacies. It’s a hands-free way of achieving the same results.

Credit: How To Relieve Nausea With Acupressure on Howcast

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Scabies A Seven-Year Itch

Scabies is derived from the Latin word, scabere meaning "to scratch", also known as the seven-year itch. Scabies is a contagious skin infection that occurs among humans and other animals, marked by small gray or red lines on the skin that are intensely itchy, especially at night. The lines are burrows made by a tiny and usually not directly visible parasite, the mites Sarcoptes scabiei , where the females lay their eggs and the entire reproductive cycles takes only five days. The mites like moist areas such as armpits, in between fingers and genitals. Direct contact with an infected person easily spreads the parasite, although the condition is not serious. Scabies is thus common in overcrowded living quarters.

Symptoms
Symptoms typically appear 2–6 weeks after infestation for individuals never before exposed to scabies. For those having been previously exposed, the symptoms can appear within several days after infestation.

• Tiny, red lumps on the fingers, hands, wrists, armpits, upper back, groins, genitals, buttocks and toes.
• Gray or red lines on the skin (burrows where the mites lay their eggs).
• Intense, generalised itch, which is often worse at night.
• Sores and scabs due to scratching. 

Crusted scabies in a person with AIDS

The elderly and people with an impaired immune system, such as HIV and cancer sufferers or transplant patients on immunosuppressive drugs, are susceptible to crusted scabies, formerly called "Norwegian scabies". On those with a weaker immune system, the host becomes a more fertile breeding ground for the mites, which spread over the host's body, except the face. Sufferers of crusted scabies exhibit scaly rashes, slight itching, and thick crusts of skin that contain thousands of mites. Such areas make eradication of mites particularly difficult, as the crusts protect the mites from topical miticides, necessitating prolonged treatment of these areas.

A street dog , suffers from sarcoptic mange.

Scabies may also occur in a number of domestic and wild animals. However the mites that cause these infestations are of different scabies subspecies. The most frequently diagnosed form of scabies in domestic animals is sarcoptic mange, which is found on dogs. Domestic animals that have gone feral and have no veterinary care are frequently afflicted with scabies and a host of other ailments. Non-domestic animals have also been observed to suffer from scabies. Do not be alarm though, when canine or feline mites land on human skin, they fail to thrive and produce only a mild itch that goes away on its own.

What you can do

• Consult a doctor if you suspect scabies.
• Apply anti-scabies lotion available from pharmacies from below the neck to the soles of the feet, avoid getting it into your eyes. Leave the lotion for 24 hours, then wash off thoroughly. Repeat the treatment for 2 more days.
• For neonates or small infants, an 8 to 10 hours application may be sufficient.
• Wash an infested person's clothes, bed linen, and towels thoroughly in hot water.

Prevention Tips

Avoid direct contact with any person who has scabies. Do not share or use an infected person's belongings such as clothes, bed linen, or towels. If you come in direct contact with the infested person, apply anti-scabies lotion even if you do not have the symptoms.

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Benefits of Cardio Boxing Training for Fitness

You may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.

Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.

Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae Bo workout videos also popularized these boxing and kickboxing exercises. You can search in YouTube to see examples of Tae Bo workouts videos.

Cardio boxing training classes and the innovative variations of the sparring jabs, power punches, defense, and fitness has all blends of aerobics exercises. You will learn the proper execution of the punch and kick combinations for a more intensive workout that can help you become stronger and more confident.

The combinations you perform on the blocks, jabs, and kicks are executed to an imagined opponent. You may see classes where participants throw punches and kicks on the air. You will also find training camps that have quality equipment such as punching bags and you may also have the option of getting a partner that has padded hands.

You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good and is the recommended range if you are exercising or into training.

Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring and jogging while you punch helps your arms and legs gain strength and power.

These workouts also enable your joint movements to build very efficient fitness results. These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.

These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you may use in case of unwanted instances. You will also feel the satisfaction when you punch or kick. Relaxation and self-motivation is also developed.

You will feel a sigh of relief and feel that you are released from stressed. It also helps you to get rid of that anger that is inside of you. Once these things are releases, you may feel lightness into your body and peace of mind as well.

Many aerobic and fitness experts recommend boxing training lessons for beginners. It allows you to workout on your desired pace and body condition. Boxing classes let you to push yourself to the limit as long as you are safe and well conditioned.

Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.

The video above is great for beginners. For more advance routine you can visit Billy Blanks - Tae Bo Get Celebrity Fit Cardio video in YouTube.

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How To Do Kegel Exercises

Incorporating kegel exercises into your everyday routine can help ward off pelvic floor problems, including urinary incontinence, and is beneficial for women who have difficulty achieving orgasm. Many things can lead to weakened pelvic muscles, but if you do kegels regularly they can regain strength. It takes some effort and time to learn how to do kegels properly.


1. Find your pelvic muscles.

• While urinating, try to stop the flow. This tightening is the basic move of a kegel. However, don't use this as your regular kegel exercise routine. Doing kegels while urinating can actually have the opposite effect, weakening the muscle.P
• Place your finger in your vagina and squeeze your muscles. You should feel the muscles tightening and your pelvic floor move up. Relax and you'll feel the pelvic floor move back again.

2. Tighten and relax these muscles daily. Try and work up to 100-200 times a day. Or you can choose a certain thing to associate with them - for instance, kegel at every red light you come to, or every time you open the fridge.

3. Get into a comfortable position. You can do these exercises either sitting in a chair or lying on the floor. Make sure your buttock and tummy muscles are relaxed.

4. Concentrate only on the pelvic floor muscles and try not to tighten any other area of your body. Breathe normally during the exercise.

5. To do a quick kegel, quickly squeeze the pelvic floor muscles and release 10 times in a row. This should only take about 10 seconds.

6. To do a slow kegel, squeeze the pelvic floor muscles for 5 seconds and release. Do this 10 times. It should take about 50 seconds to complete a slow kegel.

7. To perform a pull-in kegel, think of your pelvic floor muscles as a vacuum. Tense your butt and pull your legs up and in. Hold this position for 5 seconds and then release it. Do this 10 times in a row. It should take about 50 seconds to complete.

8. Imagine you are trying to hold back urine; lift and squeeze from the inside. Try and hold that action for the count of three. Imagine that you are trying to stop yourself from passing wind; lift and squeeze your anus and hold for a count of three. Combine those two movements into one fluid movement. Starting from the front, lift and squeeze, don't let go, follow through to your anus, lift and squeeze. Relax. Hold this position for 10 seconds. Rest for 10 - 20 seconds and repeat.

• Work towards 12 strong holds and as it starts to become easier, try holding for longer, and repeat as many times as you can.

9. Ask for help if you don't think you're doing kegels properly. Your doctor can help you identify and isolate the correct muscles to perform the exercise.

• If necessary, your doctor can provide biofeedback training. This involves placing a monitoring device inside your vagina, and electrodes externally. The monitor can tell you how successful you were in contracting your pelvic floor muscles and how long you were able to hold the contraction.
• A doctor can also use electrical stimulation to help you identify the pelvic floor muscles. During this process, a small electrical current adheres to the pelvic floor muscles. When activated, the current automatically contracts the muscle. After some use, you'll most likely be able to reproduce the effect on your own.

10. Perform kegel exercises regularly, about 3 or 4 times a day.

11. Expect results in a few months if you do kegels regularly. For some women, the results are dramatic; for others kegels prevent further urinary tract problems.

12. You can practice more complex Kegels after mastering the basics. Tighten up and down the vaginal barrel progressively.

Video

Tips

• Imagine your lungs are in pelvis and relax perineum on inhale and draw up on exhale.
• Try not to hold your breath, squeeze your buttocks or thighs, pull your tummy in tightly, or push down instead of squeezing and lifting.
• As you become more confident with these exercises, you will find that you will be able to do them standing up. The important thing is to keep practicing throughout the day and you can do them while you're washing the dishes, waiting in a queue, or even sitting at your desk in the office, during television show commercials, or when you are stopped at a stoplight while driving.
• Pregnant women can perform kegel exercises.
• You can preform slow and quick kegel exercises any time and no one will be aware of what you are doing. Some women find it easy to incorporate them into their routine while driving, reading, watching TV, talking on the phone or sitting at a computer.

Warnings

• Don't do Kegels while using the bathroom, except to locate the muscles initially. Interrupting urine flow can result in urinary tract infections.
• Always do kegels with an empty bladder. Doing kegels with a full bladder can weaken your pelvic floor and increases your risk of contracting a urinary tract infection.

Article by WikiHow

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How To Cure Athlete's Foot

Athlete's foot is a fungal skin infection not exclusive to athletes. The fungus thrives in areas that are always moist and warm, but the skin between the toes (toe webs) is most susceptible to it, especially in hot humid weather. Feet in poorly ventilated shoes soak the socks in sweat and become breeding grounds for infection. In an advance stage, the disease may become chronic and painful.

Symptoms

v  Mild to severe itch, usually on the feet.

v  Cracked, scaling and peeling skin, particularly in the toe webs, which sometimes spreads to the soles.

v  Blisters.

v  In advanced stages:

Ø  White, soggy skin in the toe webs.

Ø  Unpleasant odour.

Ø  Oozing from blisters.

Ø  Crumbly white and thickening toe nails, if left untreated.

Ø  Pain in the affected areas.

What you can do

v  The infection heals spontaneously, if you carefully dry your feet before wearing socks and shoes. Foot wear must be kept thoroughly dry. Thick cotton socks or sandals are recommended. Use foot powder to keep the feet dry.

v  Apply antifungal cream or powder for about two weeks, even if the infection disappears sooner.

v  Consult a doctor if symptoms persist after two weeks of antifungal use.

Home Remedies

v  For immediate relief of burning and itching, try using any one of the following: 

Ø  Soak feet in mouthwash such as Listerine. While it may be functional, due to cultural differences, some would advise against soaking your feet in Listerine.

Ø  Soak feet in warm salt water.

Ø  Soaking your feet in water and white vinegar twice daily will start to rid off the infection. The solution should be one part white vinegar to four parts water and soaking should last twenty minutes. Don't use the mixture more than once.

v  Accompanied with the application of tea tree oil, the fungus will clear up. The tea tree oil needs to be applied to the affected areas of the foot in small amounts.

Prevention Tips

v  Always keep your feet clean. Dry your feet, especially the toe webs, before putting on footwear. Make sure that your socks and shoes are likewise thoroughly clean and dry.

v  Do not go barefoot in public showers or locker rooms, and on soil.

v  Alcohol and sugars along with processed foods should be avoided while fresh fruits and green vegetables should be added. These measures can help fight off infections.

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Nutritional Sources of Antioxidants

Antioxidants are compounds that prevent or slow a chemical change called oxidation. A commonly recognized oxidation reaction is the rusting of iron, in which iron reacts with oxygen to form iron (ferrous) oxide. Similar reactions take place within foods and within the human body itself. Heat is often released in the process of oxidation.

In the Human Body

Oxidation that occurs in the human body can lead to improper functioning of the body. Substances known as free radicals, which are highly reactive (have a strong tendency to take part in chemical reactions), undergo oxidation that can result in cell damage. This general process is thought to be a contributor of many undesirable conditions: cancer, aging symptoms, alcohol-induced liver damage, Parkinson's disease, senile and drug-induced deafness, schizophrenia, Alzheimer's and the iron-storage disease hemochromatosis.

While many studies have suggested benefits for antioxidant supplements in laboratory experiments, clinical trials on humans have failed to clearly demonstrate a benefit, while strong antioxidants, such as oxalic acid and phytic acid can have anti-nutritional effects due to their binding to dietary minerals in the gastrointestinal tract and preventing absorption. While antioxidants supplementation is widely hypothesized to prevent the development of cancer, antioxidants may, paradoxically, interfere with cancer treatments.

Nutritional Sources of Antioxidants

Some foods guard against the negative effects of free radicals in the body, and are commonly referred to as antioxidants. These foods include the following:

• Fruits- Cranberries, blueberries, plums, peaches, blackberries, raspberries, apples, strawberries, red currants, figs, cherries, gooseberries, pears, guava, peaches, oranges, apricots, mangoes, grapes and pomegranates plums, raisins and dates. Dried fruits are especially high in antioxidants (more so than fresh), because the concentration means more antioxidants per serving.
• Vegetables- Artichokes, cabbage, broccoli, asparagus, avocados, beetroot, radishes, potatoes, lettuce and spinach.
• Spices- Cinnamon, turmeric, cumin, curry powder, mustard seed, ginger, pepper, chili powder, paprika, garlic, coriander, onion and cardamom.
• Herbs- Sage, thyme, marjoram, tarragon, peppermint, oregano, parsley, savory, basil and dill weed.
• Cereals- Sorghum bran, crude rice bran, corn flakes, oats and granola.
• Nuts- Pecans, walnuts, hazelnuts, pistachios, almonds, cashews, macademia nuts and peanuts (though not technically a nut).
• Other- Red wine, tea, fungi, essential oils and cocoa.

Vitamin C, vitamin E, and lycopene are noted antioxidants.

In Foods
In foods, oxidation generally contributes to spoilage, and therefore the canning process preserves food by reducing available oxygen (as well as by killing microorganisms that contribute to spoilage).

Some food preservatives are antioxidants, such as sulfur dioxide, which is often added to dried apricots, and BHT (Butylated hydroxytoluene) which is often added to breakfast cereal packaging.

CreativeCommon

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Benefits of Using a Stability Ball in Your Training

If there is one equipment you should not miss in your training, it is the stability ball. The market comes up with new training tools every now and then. Yet you are not sure if they do work and if they are safe. So for one that is guaranteed to work, use the stability ball.

What Is a Stability Ball?
This is a large and inflatable ball used as an exercise equipment. Despite being air-filled, it is generally heavy-duty and capable to hold 600 to 700 pounds of weight. It is comfortable and gives good support. It perfectly suits the trainee as it easily goes with the structure of the body.

This exercise tool is also sometimes called as the physio ball or the Swiss Ball.

The good thing about using the stability ball is it reduces the perception of ‘working’ in training, especially for beginners. It gives some element of ‘play’ as you get rough with the training. It adds some fun and excitement as you advance in the movements and techniques.

Another good point with the ball is that it can be used by anybody. No fitness level is required. It is very portable and light weight, easy to bring along even when traveling. It is also inexpensive compared to other exercise equipment and it could last for a very long time.

How Stability Balls Came About?
The use of the stability balls for training can be traced in rehabilitation. As early as the 1900’s, physical therapists have been using balls in addressing the neurological disorders of their patients.

Then, in the early 1960’s, Aquilino Cosani, an Italian toy maker, made the ball and sold it, known then as the ‘Gymnastik.’ Two decades after, Cosani came up with a company called Gymnic and became the major supplier of the stability ball to most rehabilitation programs and centers.

The ball then shifted from the rehabilitation to the athletic area, in the 90’s. It was used to condition the body of professional athletes. From then on, the ball became very prominent in the fitness community.

At present medical specialists and fitness professionals very much recommend the use of the stability ball by the public. It serves more than solving physical problems. It is good in preventing you from having one.

What Are the Benefits of Using a Stability Ball?
The stability ball definitely is best to improve the strength of the abs and the lower-backs. It improves as well the functional strength, balance and flexibility of the body.

1. Proper Alignment
Using the ball during training will test the body to make use of the different parts to maintain the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the body as different muscles are utilized in movement, especially the ones that are not usually used. The challenge posed by the ball is to maintain balance. As one aims to get the proper balance, the alignment of the body parts is also improved.

2. Great Abs
For people working out to achieve great abs, this ball can definitely target the abdominal areas. The abs and the back muscles are simultaneously moved as you work in your balance. Just imagine the good feeling of having a flat stomach area and you will definitely love this ball.

3. Muscle Strength and Endurance
The stability ball can help in alleviating any back pain and preventing one in the future. As all the major muscle groups are exercised, the muscle tone, strength and endurance are also improved. Thus it gives the body flexibility, stability and resistance.

4. Core Stability
This concerns the major muscles that helps stabilize and support all of the body movements. This is made up of back and the deep abdominal muscles. With the ball, no matter how ‘deep’ or ‘into the core’ these muscles are, they are still exercised. This is something only the stability ball can guarantee.

5. Stretching
The ball is a good companion during stretching exercises. With this, you can easily move into and move out of different stretching positions.

6. Losing Weight
Of course, with all the good benefits of using the ball, you will not miss out on the aspect of losing weight. With regular exercises and trainings done with the stability ball, a person can lose some unwanted pounds as the body is firmed.

Health is definitely your most important asset. So do your regular exercises and maintain a healthy diet. Check out below video for 3 Core Stability Ball Exercises.  Furthermore, have a happy and fun training with the stability ball.

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