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biki kal

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Testosterone decline and how to meet this challenge

Feb 24, 2017

1782

Testosterone is a sex hormone which is produced by the testicles. It is also found in the ovaries in smaller amounts. It is a very important hormone because of its effect on the sexual and reproductive functions of men. This hormone is also responsible for muscle mass, maintaining bone density, hair growth, emotional health, red blood cell production and other such important elements of your life. Your prostate gland also needs testosterone to work at optimal condition.

Testosterone level in men decline naturally with age. As you advance in years, the level of testosterone starts reducing. Such ageing induced testosterone decline happens due to over activity of an enzyme known as 5-alpha reductase. When you have lower levels of testosterone, the possibility of prostate enlargement, androgenic alopecia and cancer increases.

Environmental toxins and testosterone

Widespread use of chemicals and exposure to them also cause testosterone decline. Such decline may happen at any age. That chemicals which are released into the environment from different activities are causing disruption to animal and human endocrine systems. These are known as endocrine disrupting chemicals (EDC). The problem is that such EDCs are present everywhere. They are available in human products such as personal hygiene products, contraceptive medicines, and chemical cleansers. There are also present in your food and drinking water. And so it becomes very difficult for you to keep away from them. Even if you try to avoid them, some way or other they come into contact with you. It's a very big threat to men because it interferes with testosterone production and as a result men may start showing more feminine characteristics.

EDC can start affecting men's health starting from infancy.

How to address testosterone decline

The following methods can help you by boosting your testosterone levels. These are more effective in case of age-related testosterone decline problems.

The hormone replacement method

If you have testosterone declining problem, there are several issues associated with it such as decreased sex drive, erectile dysfunction, depression, memory issues and impaired concentration. Hormone replacement therapy can help you to boost your testosterone levels. There are several options including testosterone injections, testosterone therapy, growth hormone therapy, progesterone therapy, estrogen therapy are available. Before going for such therapy, you need to get a blood test done and find out if you really have low levels of testosterone in your body. There are synthetic and bioidentical testosterone products available for use in the hormone replacement therapy. You can use bioidentical hormones like DHEA. The natural production of DHEA reduces with age. The adrenal glands also produces the stress hormone cortisol and it competes directly with DHEA because both of them use pregnenolone, the same hormonal substrate. However, it is very important that you use such products with the supervision of a professional medical person. There are oral hormone supplementation, trans mucosal application, skin application and other types of applications available any can always decide what type of application is best for you. Your doctor can help you to find out the best treatment option for you. additional valuable infromation can also be found on�TRT Medical website

Nutrients

Nutrients can also help you to prevent decline of testosterone levels. Zinc is such a nutrient that can improve testosterone production. That's why supplementation of zinc may be necessary to prevent testosterone level decline and to increase the existing low levels. Oysters, protein rich foods like meats and fish, beans, raw milk and raw cheese, fermented foods contain high amount of zinc.

Vitamin D can help you by increasing your testosterone level and increasing your libido. Vitamin D is easily available from three different sources, which are held the sun exposure, safe tanning beds and vitamin D3 supplementation.

References

1. TRT Medical website
2. Testosterone for the aging male
3. Understanding How Testosterone Affects Men

Triple negative breast cancer solution may be available soon

Feb 23, 2017

2303

Breast Cancer

The problem

Triple negative breast cancer is a dangerous medical condition. The cells that cause these tumors do not contain three proteins and so they do not respond to customized and powerful cancer treatments. That is why, doctors are forced to use chemotherapy for treatment of patients suffering from this medical condition. The problem is that chemotherapy medicines offer long-term effectiveness only in 20% of women who suffer from triple negative breast cancer.

The new solution

Researchers at The Johns Hopkins University recently discovered the process through which the breast cancer cells resist the effects of chemotherapy. And once this is known, they have also found a method to reverse the process. The findings were published in the journal Proceedings of the National Academy of Sciences.

Triple negative breast cancer

Triple negative breast cancer amounts to about 20% of the all breast cancers. It also consists about 30% of the breast cancers in African-American women. The cells responsible for the cancer are resistant to chemotherapy. Besides, they also have a large number of breast cancer stem cells. These are the cells which are responsible for relapses and they also cause production of metastatic tumors ultimately leading to the death of the patients.

The study

A research team directed by Gregg Semenza, M.D., Ph.D.,�decided to study about the cancer tied and tried to see if HIF inhibitors were able to improve the effectiveness of chemotherapy. The study found that chemotherapy turns on HIF, which improves the survival of breast cancer stem cells. These are the cells which are responsible for the relapse and metastasis and they should be killed to save the patient. There are medicines available that can block HIF and thereby stop the circle.

The study treated lab grown triple negative breast cancer cells using the chemotherapy drug paclitaxel. The researchers look for the changes in HIF levels. After a few days HIF protein and activity levels increased and along with that the percentage of breast cancer stem cells also increased. When the cancer cells were genetically altered to have less HIF, chemotherapy could destroy the cancer stem cells. It meant HIF was necessary for the cancer stem cells to avoid the effects of the chemotherapy drug.

HIF increases the survival of the stem cells by increasing multidrug resistance protein 1 (MDR1), a protein. This protein works like a pump and expels chemotherapy medicine from cancer cells. When the chemotherapy drug was administered along with the HIF inhibitor digoxin, MDR1 levels went down.

The study done on mice found that if treatment is done with digoxin and paclitaxel, the tumor size reduced by 30% compared to the treatment done using only paclitaxel. Besides reducing the levels of MDR1, the combination treatment also reduces the number of breast cancer stem cells. When digoxin and another chemotherapy drug gemcitabine was combined in a treatment, the tumor volumes came down to 0 within three weeks. It also revealed that the relapse that was generally seen after the completion of the treatment.

Patient database�analyses also revealed that women who were suffering from triple negative breast cancer and were treated with chemotherapy showed different death rates. Patients with higher than average HIF activities in the tumors had higher risk of dying of breast cancer than patients with lower than average HIF levels.� HIF inhibitor digoxin is already approved by the FDA for treatment of heart failure. Scientists have already identified several other drugs switch work as HIF inhibitors and they’re currently being tested for their capacity to help in the treatment of cancer. Positive clinical trial results will ensure that triple negative breast cancer patients will have more effective therapies soon.

How to get rid of cellulite on legs

Feb 22, 2017

1391

Finding out how to get rid of cellulite on legs can help you to avoid the discomfort and embarrassment in front of people. It is not impossible to know how to get rid of cellulite on legs. There are different ways of getting rid of cellulite and you need to know which of these methods will help you to do that fast.

Walk it off

If you want to know how to get rid of cellulite on legs, you need to know about this method. This is the most natural and easy method of removing cellulite from your legs. Start taking brisk and regular walks. Besides helping you with removing cellulite, it will also improve your general health. This is very simple and you can start it today itself.

To get the best results, you need to know the right place and route, as it will help you to burn more than 300 calories every hour. You need the correct technique to tone your bottom and thigh muscles and remove the cellulite from your legs. If you walk 1 to 3 miles every day for 6 days every week, it will help you to remove cellulite from your body.

Cardio

Since cellulite is one type of fat, you can get rid of it by burning it off with cardio. You will need intense cardio workouts to burn the cellulite. Hiking, running, cycling are some of the Cardio types that you can take up. However, like other workouts and exercises, cardio will take some time to show any difference.

Drink lots of water

If you want to get rid of cellulite on legs, you need to drink more water. If possible you should drink 3 litres of water every day. Water helps in reducing cellulite in the body. If you add little bit of lemon in your water it will remove cellulite faster. As soon as you get up, you can drink water with a few drops of lemon. During the day you should bring the rest of the water to make it at least 3 litres. More water will ensure that your body is well hydrated. It will also remove toxins and other unnecessary things from your body. The more important aspect is that after about a week, you will start seeing reduction in cellulite amount.

Get a cellulite diet for yourself

This is a very important step. If you want to know how to get rid of cellulite on legs, you need to know that you need a special cellulite diet to do so. The cellulite diet includes fresh vegetables, fruits and protein.

Fresh vegetables may consist most of your diet. If you add more vegetables, you will be able to remove cellulite fast your body. About half of your diet should at least be fresh vegetables. You have to be little careful with fruits because they contain sucrose, which is a sugar.

Protein is also essential for you and at least half of your calories should come from protein. Different protein sources like chicken, salmon, turkey breasts, egg whites, cottage cheese are good for your cellulite diet.

Exercises

Specific exercises can help you to get rid of cellulite on legs. With the right exercises, it is possible to reduce your cellulite, which will make your lower body look form and smooth. The exercises you choose should work all the lower body muscles. That will help you by reducing the underlying fat stores. It will also replace lost muscle tissues and so you will get a toned and taut appearance for your legs.

You need to exercise at least three days a week. Before performing the exercises, please do warm-up thoroughly. The most important exercises to get rid of cellulite on legs are side to side, all fours kickback, lying inner leg lift, squat and site lift, v-leg pull, and one-legged lunge. All these exercises focus on your lower body and especially the legs.

References
1. 21 Day Cellulite
2. Treatment of Cellulite
3. Cellulite

Muscle building tips for beginners

Feb 6, 2017

1957

The following tips will help you to build muscles, if you are a beginner bodybuilder or fitness enthusiast.

Sleep

Sleep is very important for building muscles. If you not sleeping enough, you will not be able to build muscles. Whether you are taking lot many protein shakes or you are working out for a longer duration, nothing will help you if you are not able to sleep properly and for the duration required. You may need 7 to 10 hours of sleep depending on your body type. You grow when you sleep. Your growth will be hampered, recovery, and energy levels, mental acuity and hormone levels will suffer if you do not sleep for the required time.

Eat

One of the most basic but the most important thing that you will need to do is to eat. How much and which foods you are consuming can make a huge difference. That's why, you need to know what you should eat and how much you need to eat. You will need 1 g of protein per pound of bodyweight and then gradually you will need to increase it. Eggs, steak, whole milk, cottage cheese, salmon, Kefir, ground beef are some of the important sources of protein for you. Even though people may talk about soya proteins or bean and rice combos, but animal proteins will help you more. You will need to consume saturated fats and cholesterol to become stronger and to keep your testosterone levels higher.

You will need high quality animal proteins as protein sources. Avoid heavy fat foods such as cheese, bacon, hot dogs, mayonnaise and fast food etc. because they will fully your system with fat and not much protein and they will also force you to skip your next meal. You also need to avoid the fast food meats. You will need 40 to 50 g of protein in five meals per day. That can be your starting goal and you can progress from there. Once your metabolism increases, you can eat more food. It is always good to start with what you can eat and then gradually progress from there. Your diet should include more protein and fats and you will also need some carbohydrate so as to prevent catabolism. Oatmeal is, rice and potatoes are healthy and good for you. You will need to gradually increase the number of calories you are eating to increase your mass and muscle.

Drink water

Drink more water if you really want to get more muscle. Water along with a little bit of salt can help you tremendously. It will not only keep your body hydrated but will also help you to improve your metabolism and digests most of the food that you eat. Drinking enough water is very essential because if you do not drink the necessary amount, it will be very difficult for you to add more mass and muscle to your body.

Lift hard

Without lifting how can you expect to get more mass and muscle? In the gym you break down muscle tissue and the growth will come from your recovery phase. So, eating and sleeping is very important. Lifting is also important to activate your muscles. You should focus on lifting heavy weights for a few sets. Multi-joint muscle building exercises like squats, dips, deadlifts, chins, and bench are some of the exercises that you should always include in your lifting program. You need to lift for an hour a few times a week and that will help you to grow bigger. All you need to do is consistently lift hard and ensure your eating and sleeping programs are on the track.

References
1. Beta No Nonsense Muscle Building 2.0 System
2. Healthy Muscles Mater
3. Exercise, protein metabolism, and muscle growth

Home remedies for snoring and sleep apnea

Feb 6, 2017

2822

Some simple lifestyle changes and home remedies can help you to get relief from snoring and sleep apnea.

Steam

Because of nasal congestion snoring and sleep apnea happens and if you can treat your nasal congestion, you can get immediate relief from both snoring and sleep apnea. When you inhale steam, it will open your nasal passage. You will be able to breathe more easily. Simply add some hot boiling water in a large bowl and then add 3 to 4 drops of essential oil. You can use eucalyptus or tea tree oil. Now inhale the steam through your nose. Do it for 10 minutes and while doing it hold a towel over your head. You may need to repeat this every day until your nasal congestion goes away.

Peppermint

If you can get a natural peppermint toner, it will help you in getting relief from snoring and sleep apnea. It has anti-inflammatory properties, which will reduce the swelling of membranes in the linings of your nostrils and throat. That will help in smooth and easy breathing. It is more effective against temporary snoring resulting from allergy, dry air or cold. If you add two drops of peppermint oil in a glass of water and then gargle with it just before bed, that will also help you to get relief. You can also use a peppermint mouthwash.

Olive oil

This is a very good natural snoring treatment. You can use olive oil to sooth inflamed tissues in your nasal passage. It will reduce the swelling, it will also reduce the soreness. Olive oil will help you by clearing the nasal passage and as a result, you will be able to breath easily and normally. You can makes one and a half teaspoon of extra virgin olive oil and honey and then drink this mixture every night just before bed. It will stop your snoring by eliminating the vibrations in your throat.

Ghee

Ghee or clarified butter is actually helpful and good for your health, when you consider sleep related problems like snoring and sleep apnea. Clarified butter or ghee provide several medicinal benefits. It works as an anti-inflammatory agent and so it is effective against sleep apnea. It can open up your blocked nasal tract. After using it, you will be able to sleep better and snoring will reduce.

Simply warm a teaspoon of ghee in your microwave and let it cool down a little bit. Use a dropper and port 2 to 3 drops of ghee in each nostril. Use ghee before going to bed and after waking up and you will be surprised to see the benefits.

Ghee will also boost your immune power, improve your digestive tract health and will stimulate appetite.

Turmeric

Turmeric is a spice that has powerful antiseptic and antibiotic properties. It is a very well-known sleep apnea remedy that is effective. It works because it can reduce inflammation of the nasal passage thereby reducing heavy snoring. Add some turmeric to your milk and that will help you to sleep better. Just adding to teaspoons of turmeric powder to your warm milk glass and drinking it before going to the bed will help you sleep better and get rid of snoring and sleep apnea.

Honey

Honey has healing properties. It is effective against difference skin and hair problems. The can also help you to get rid of snoring and sleep apnea. Honey can reduce the swelling in your throat region. If there is a swelling of your throat region, it can block your airways and that can cause snoring. Honey will lubricate your throat and thereby prevent snoring vibrations.

References

1.Snoring & Sleep Apnea No More
2.Snoring
3.Sleep Apnea

Prevent bacterial vaginosis with your diet

Feb 5, 2017

3357

If you change your diet, add new foods to it and eliminate some foods from it, your that can help you to fight and prevent bacterial vaginosis. Let's find out what you should eat to prevent bacterial vaginosis problem.

Lactobacillus acidophilus

Bacterial vaginosis happens due to an imbalance in the vaginal ecosystem. Now, you need to balance the ecosystem to prevent it from coming back and to cure yourself. You need to eat foods that contain lactobacilli for balancing it. If you consume foods with LA, then the possibility of vaginosis decreases. Yoghurt, acidophilus milk, kefir are some of the products that you should consume.

Garlic

Garlic is a known for do with antibiotic properties and this natural antibiotic properties can be used for prevention of vaginosis. Anyone who is prone to bacterial vaginosis should regularly consume garlic. Garlic is effective against bacteria and it can be used as a food and also as a vaginal suppository.

Foods that you should eat

You need a healthy diet to prevent bacterial vaginosis. When you have a healthy diet, your immune system will be stronger and a stronger immune system will reduce the possibility of vaginosis. You need more flaxseed products, whole grains, fish, meat and poultry, fresh organic produce in your diet to make it healthy for you. You will also need to include lots of water to avoid bacterial vaginosis and its re-occurrence.

Avoid these foods

Some foods can promote bacterial overgrowth. They do so by creating a favourable environment in the body and in such an environment, the bacteria only thrives, but grows exponentially.

If you want to prevent bacterial vaginosis, you will need to keep away from some of the foods. Diet has a very big role to play in preventing BV. First of all, you need to avoid sugar. If you consume more sugar, it may create a vaginal environment which is conducive to the bacteria. Sugar is the biggest culprit. It helps in inflammation. You also need to avoid caffeine, fermented foods, alcohol, processed foods etc. You need to avoid foods that are high in carbohydrate. Braid, pasta are some such foods that contain high amounts of carbohydrates and so you should avoid them as well. Also avoid foods that includes mold. Peanuts contain mold and so you should avoid it. Foods that dehydrate your body, saturated fats and refined flour products are some of the foods that you should always avoid if you want to prevent vaginosis. Cyprus fruits, fruits weight high glycaemic indexes like bananas should always be avoided.

Herbs that you need

Echinacea is very important if you want to prevent bacterial vaginosis. Different experts prescribe this herb in prevention and treatment of BV. You can use this herb to make tea or a tincture. Pau d'arco is another herb which is beneficial against this problem and it can be made into a tea.

Food allergens

There are some food allergens which can cause allergy in your body. The most common allergic foods are dairy products like milk and cheese, eggs, wheat and gluten, corn, nuts, soy etc. You should avoid them if you want to prevent vaginosis. If you are allergic to dairy products, you should not take yoghurt even though it contains lactobacilli. Lactobacillus is good for prevention of bacterial vaginosis but if you are allergic to dairy products, you should not take it. Instead, you can always use a probiotic supplement formulated with lactobacilli and get help in prevention of vaginosis.

If you eat the rich diet with whole foods and avoid sugars, food allergens and refined carbohydrates, you can prevent bacterial vaginosis.

References

1.Bacterial Vaginosis Freedom
2.Bacterial vaginosis
3.Bacterial vaginosis

Why you need to strengthen the core muscles

Feb 5, 2017

1471

You will need core exercises in any of your exercise programs. Many people ignore core exercises and core muscles. On the other hand, people who understand the importance of core muscles, always provide the same importance to core exercises like any other major exercises.

Improve your balance and stability

If you want to improve your balance and stability, you will need core exercises. These exercises can help you to improve your balance and stability because they work on the muscles in your hips and abdomen, pelvis and lower back. When you perform these exercises, although muscles mentioned will work in harmony. You will get the benefit in your daily activities and also in other activities, including in the playground. Your performance will enhance because stable core muscles will help you to move better and do better.

No equipment or gym membership necessary

If you want to walk on your core and you performing core exercises, you don't have to go to a gym. You also don't need any specialised equipment to walk on your core muscles. The core exercises include exercises that use the abdominal and back muscles in coordination. You can use simple weights or even your body weight to train your core muscles. Different types of specific core exercises are available which will help you to stabilise and strengthen your core.

In Yoga, there are different types of exercises specifically meant for strengthening your core. A bridge is considered as a classic core exercise, which can be done on the floor without using any type of equipment. If you do it regularly, only this exercise can help you to improve your core strength and balance.

Get toned abs

Core exercises are also beneficial for you because they can help you get toned abs. You cannot only lose the extra flab and fat present around your abdomen, you can also tone your abs. Toned abs make you look wonderful. People have been trying different things to get toned abs. You can get them with core exercises. Well-defined abdominal muscles are the products of different types of core exercises. If you want to tone and strengthen the underlying muscles of your abdomen, so as to get a toned ab or a six pack, then you will need the core exercises.

Achieve your fitness goals

If you want to achieve your fitness goals, you will need help from core exercises. Many programs may focus more on muscular fitness and some others may focus on aerobic exercises, but if you want a well rounded fitness program, you will need to include core muscles in your exercise program. It is necessary for both new people and people who are on advanced workout programs. Without the core exercises, your body will not be able to reach the fitness level you expect it to achieve.

Strong core means better physical activities

If you have a strong core, you can easily do most of the physical activities. Whether you want to swing and dumbbell or a golf club or you want to box, a strong core will help you in all of them. It will even help you in your daily activities at home. If you have weak core muscles, you are likely to have poor posture, muscle injuries and lower back pain. You can avoid all of them by increasing the strength of your core muscles. If you want to improve your day-to-day physical activities and not feel tired, you will need to improve the present condition of your core muscles and core exercises can help you to do that.

References
1. See Your Abs – By Best Selling Author & Celebrity Trainer Bruce Krahn
2.Ways to strengthen muscles
3.Exercise and Physical Fitness

Few diet tips for weight loss that actually work

Feb 4, 2017

1619

Never get too hungry

Don't wait till you get to hungry. When you are very hungry, it's likely that you are going to eat more. If you go hungry, you won't be able to watch your portion sizes and as a result you will eat more. When you are famished, you don't have time to see whether the food is healthy on not. And if you do not watch your food, it is directly going to have impact on your body. If you plan meals and snacks, it is better for you because you can decide beforehand what you want to eat and what are the healthy options you have. It is always possible to keep healthy snacks like pistachios, hard cooked egg and whole grain crackers, raisings ready at your home and in your office. If you do that, you can save yourself from eating things that you should not it even when you are famished. If you plan meals properly, you can always save yourself from the too hungry� phase.

Follow the red, orange and green rule

Your every meal should include one food that is any of these colours. If you include any of these foods, it will mean that you will not have much space on your plate for high calorie foods. Also, colourful fruits and vegetables will help you by making your skin look healthier and younger.

Eat Right after workout

Take a look at the number of calories you have burnt during your workout and make sure that the calorie number you are consuming right after your workout is lesser than what you lost. If you eat more calories than you burn it, it will be very difficult to lose weight. Calorie deficit is very important for you when you want to lose weight. Whether you completed a high intensity exercise routine or strength training, you need to make sure that you are creating a calorie deficit with your workout. If you find that high intensity exercise is making you hungrier, probably the best key for weight-loss in your case is moderate exercise. If you are not taking note, you can easily wipe out the benefits of a workout with just a few extra nibbles.

Drink more

You should drink more but drink only water. Water is very much essential for maintenance of a healthy body and it is also essential when you are trying to lose weight. You need to keep your body hydrated and if you don't do that, weight-loss can be very difficult for you because you will retain water weight.�

You will need about 64 ounces of water daily. What will help you to feel full and consume fewer calories?

Reduce salt intake

This is a very important tip when you want to lose some weight. Sodium or salt helps in weight gain and that's why it is not a very good friend of yours when you are trying to lose weight. There is a limit of salt you should consume every day and if you go beyond it, you will gain weight, you will suffer from bloating and will not be able to lose stubborn body fat. Salt also have some other negative impact on your health. It makes you hungrier and thirstier. It is very important for you to ensure that you are not consuming more sodium than necessary. Check the nutrition levels of different foods. Also, if possible try to reduce the eating out events because you do not have any control over their foods and ingredients. Choose more natural and healthier foods.

References
1.6 Minutes To Skinny
2.Tips for losing weight healthily
3.Dieting: Information for teens

How can you prevent kidney stones?

Feb 4, 2017

1826

Kidney stones can be prevented and all you have to know is how to do that. Let's find out how you can prevent kidney stones.

Take a look at your sweat

Heavy exercise, saunas and hot yoga causes you to sweat a lot and they may sometimes cause kidney stones. If you lose too much water through sweating than it may lead to kidney stones. However, only exercise may not be the cause of it. Even if you sweat excessively in the heat of summer, it may lead to less urine production. If you urinate less, and you sweat more, stone causing minerals may settle and bond in your kidneys and that can result in kidney stone. That is why it is very important for you to keep yourself hydrated with water. Drink plenty of water, which will lead you to lots of you urination and kidney stone causing minerals will be thrown out of your body.

Calcium is not your enemy

Even though calcium is thought to be responsible for causing kidney stones, calcium is not your enemy. It is not behind the calcium oxalate stones or the kidney stones. If you are on a diet of low calcium, it actually increases your chances of developing kidney stones. So, do not reduce your calcium intake. Cut back on the sodium in your diet but add more calcium rich foods to the diet.

Oxalate

Oxalate is naturally available in different types of foods including vegetables and fruits, grains, nuts and seeds, legumes and chocolate and tea. There are certain foods that contain high levels of oxalate. Such foods include� peanuts, spinach, rhubarb, beets, chocolate and sweet potatoes. The leading type of kidney stones is calcium oxalate stones. According to a common misconception, if you reduce consumption of oxalate rich foods, it will reduce the possibility of forming calcium oxalate kidney stones. This is not true. In fact, if you are having calcium oxalate kidney stones, you need to consume high oxalate foods in moderation. Kidney stones are formed while urine is produced by the kidneys, when oxalate binds to calcium.

You should drink and eat calcium and oxalate rich foods together. When you do that, calcium and oxalate will bind to one another in the stomach and intestine and that will happen before your kidneys start processing. So that will reduce the possibility of kidney stones formation.

Make some lifestyle changes

To prevent kidney stones, you will need to make some dietary changes. Besides taking prescription medications. Lifestyle changes will make big impact on your life and health and it will help you to avoid the causes that result in kidney stones.

Potassium citrate is used in treatment of kidney stones. Lemon and other fruits and juices that contain high amount of natural citrate can offer you the same benefits by preventing kidney stones. However, do not include sugar in your drinks because sugar may increase possibility of kidney stones. Always buys sugarfree lemonade and juices. You can also create your own lime or lemon juice at home by squeezing the juice in water. Citrate is also beneficial because it can prevent binding of crystals present in the kidneys and that can stop them from getting bigger.

One and done

Passing a kidney stone is very painful and but that experience may not be a one-time event. If you have one stone, it increases the possibility of having another. That is why, it is very important to prevent them from the very first time. Instead of making the necessary changes after kidney stones have formed in your kidneys, it is very important to make those changes before having kidney stones for the first time.

References

1.The Kidney Stone Removal Report
2.Kidney Stones
3.Kidney Stones

How to prevent shoulder pain and injury

Feb 4, 2017

1865

The following tips will help you to stay injury free even when you are performing different types of shoulder exercises.

Strengthen external rotators

If you look at shoulder injuries, one of the most common injury is a subacromial impingement. When you have this, you will feel pain during internal rotation. As a result, you won't be able to do even simple things like throwing a ball. If you strengthen your external rotators, it will reduce the chance of shoulder impingement and so pain. There are different types of exercises which will help you to strengthen the external rotators.

Be careful with your upright row

Subacromial impingement can also be caused by improper upright row. Upright row is very effective and safe as an exercise in shoulder building, but you need to understand the necessity of a safe range and good form. While doing an upright row, your elbows should not go beyond your shoulder height. You also should be careful with the form.

Avoid specific lateral raises

You should avoid lateral raises above 90 degrees. If you do lateral raises too high, it may result in subacromial impingement. That's why, even though your instructor may instruct you to raise it above 90�, to ear level, you probably should not do it. A simple caution can help you to avoid possible pain and suffering.

Stand tall

Standing up straight and erect has its benefits. It not only makes you look taller, but it also helps you with long-term shoulder health. If you performing any shoulder workouts, ensure to make good posture. Keep your shoulders stable throughout the exercise so as to reduce the possible risk of injury.

Elbow position

If you performing a dumbbell military press or behind the neck pulldown, it is a good idea not to bend your elbows 90 degrees. Otherwise, you may suffer from anterior instability. This is a condition that can cause posterior tightness and other shoulder injuries and they can be serious than impingement syndrome. Instead of a 90� angle, you can always do shoulder presses with a neutral grip in which your elbows are pointed towards the mirror. You can also go for let pulldown is in front of the neck to reduce the possible risk of injury.

Stretch well

If you want to keep your mobility intact, stretching is very much important for you. Stretching you will also help you to avoid any possible shoulder injury during and after any workout. Stretching becomes more important after exercising. During exercises, when you use a muscle, it contracts and shortens and so, after a workout, you may lose your mobility for some time. Stretching can help you to get your mobility back and at the same time prevent any injury. Stretching and warming up are very important before you start any workout.

Slow down

Eccentric muscle action are also called as negatives and they can help in building better and bigger muscles. Eccentric training is likely to offer a greater anabolic response, which is very important for recovery and repair. So, while lowering the weights you can slow down to increase strength, size and stability. It will decrease the possible risk of injury to your shoulders.

It is seen that most of the injury and pain of shoulder are associated with bad form, rather than any specific exercise. That is why it is important to learn the exercises correctly and then follow them accordingly. You should also ensure that your body and shoulders are stable when you are performing different types of shoulder exercises.

�

References

1.Simple Shoulder Solution
2.Shoulder Injuries and Disorders
3.Shoulder pain

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