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biki kal

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How good is swimming for you?

Oct 15, 2021

450

Whether or not you like swimming, it can be good for you. If you know it, you can practice regularly and if you do not know it, you can always learn it. Simply getting into a pool and making a few laps can help you tremendously.

You can take simple laps or go for water aerobics or even pool walking can I help you improve your health.

Swimming is a fun exercise which will help you keep fit and make friends at the same time. It is a healthy activity that you can continue for a lifetime. It is also a low-impact activity that can offer you many physical and mental health benefits. Learning to swim is very easy and it will take just a few weeks for you to learn it.

Muscle work

When you push water out of the way, it tunes every muscle you move. Water offers very good resistance and it can offer 12 times more resistance than air. Every move that you make while in the water can strengthen your body because it is like a strength training move. Moving water is like weightlifting and if you are not into lifting, then swimming can help you work out your muscles more.

It is joint friendly

Your joints will enjoy swimming. Water offers buoyancy, which reduces your body weight up to 90%. That is why it is an excellent exercise for people who have hip or shoulder problems. You can get a lot of workouts done without having to put too much pressure on your hip, joint, or shoulder. The wet workouts are great for people having arthritis or fibromyalgia.

Enhance your life duration

By learning to swim, you will live longer. Compared to walkers and runners, swimmers who swim a few times a week are more likely to live longer. A recent study involving 40,000 people and which continued for 32 years found that people who get into the pool a few times a week were 50% less likely to die compared to runners and walkers.

You can continue it forever

The water workouts are so easy on your body and so it is possible to continue performing this exercise forever. You won't have to retire the way many runners do. It is possible to continue swimming until a late age. In a recent example, swimmer Dara Torres won three silver medals at the 2008 Olympics at 41.

It will keep you slim

Swimming regularly will keep your body in shape and will help you reduce fat from different parts of the body. There are some rumors that when you swim regularly in freezing water, it can increase your appetite and that can make you fat because you are going to eat more. However, you don't have to worry about it because most indoor pools are kept at 80� Fahrenheit.

Swimming can be done for recreation and to get health benefits. If you are good at swimming, you can also take part in different competitive swimming programs.

Bloating and gas

Oct 14, 2021

631

Many people are worried about bloating and gas. It may surprise you to know that the average adult produces about 1-3 pints of gas each day. This gas is passed from below 14 to 23 times per day. Burping before or after a meal is also quite normal.

Where does the gas come from?

There are two sources of intestinal gas �

Gas that is ingested (swallowed air)
Gas produced by bacteria in the colon

Burping vs passing gas

Most of the swallowed air can be eliminated by burping. It means that only a small amount of air passes from the stomach into the small intestine. When you set up, most swallowed air passes back up the esophagus and out of the mouth. That is why you burp.

When you lie down, swallowed air pass into the small intestine and it can cause you to pass gas.

Burping foods

There are some foods that cause burping more than others. These foods relax the sphincter at the lower end of the esophagus and result in burps. Peppermint, chocolate, and high-fat foods are some of such foods.

Passing gas

The colon Contains billions of harmless bacteria. Since the stomach cannot digest certain carbohydrates, the bacteria present in the colon have to do that. Search foods will cause you to have more gas because the colon bacteria are working hard.

Why do farts smell?

Farts smell because even though a minor component of gas, trace amounts of sulfur are also present. This sulfur causes the smell.

Can you get gas and bloating with dairy?

It is possible. Some people may get gas and bloating when they consume dairy products. Some people cannot digest certain carbohydrates. Lactose is the major sugar in dairy products and some people cannot digest lactose. In those people eating dairy or lactose can cause increased gas production and cramping and diarrhea.

Bacterial overgrowth

Some people, ty harbor large numbers of bacteria in their small bowel. These people are more prone to developing excessive gas. However, the reason for such bacterial overgrowth in the small bowel is not yet known.

Why do some people burp more than others?

Some people tend to burp more than other people. That may happen because of more swallowing of air. In that case, it is important to pay attention to the causes of increased swallowing. Such causes may be chewing gums and smoking. If it happens to you, you need to eat slowly without gulping and you should also avoid carbonated beverages.

If you find out that some foods or drinks cause burping more, you need to avoid those foods and drinks. Likewise, if you find out that some particular foods cause you to pass gas more, you can always avoid such foods.

There are some over-the-counter medications that can help you with gas and bloating. Over-the-counter medicines containing simethicone can help with gas and bloating. People who need help to reduce the odor of unpleasant-smelling gas can try Pepto-Bismol.

Exercising during pregnancy

Family and Pregnancy

Oct 12, 2021

521

You probably know that exercising regularly is a very good habit that you can build. It offers you many physical and mental health benefits which will last long. But, is it the same for pregnant women? Is there any risk involved in exercising while being pregnant?

If you are a woman who exercises during pregnancy, it will not increase the risk of preterm birth in your case. It is also likely that you are going to avoid a C-section compared to women who do not exercise.

A recent scientific study done on pregnant women with healthy weight found that exercising regularly can also benefit pregnant women. The study found that 22% of pregnant women who were not active had a C-section but less than 18% of active women did. This means regular physical exercise and activity reduce the number of women who needed to go for a C section. Only 2.4% of active women had gestational diabetes but 6% of inactive women didn't have this problem. The study also found that less than 2% of active women had high BP problems but more than 5% of inactive women did have those blood pressure issues.

The exercise routine

According to the study moderate aerobic exercise for 35 to 90 minutes The exercise routine

According to the study, moderate aerobic exercise for 35 to 90 minutes 3 to 4 times every week is beneficial for you. If you have normal weight, it can help you to have a single tone pregnancy and and and completed gestation.

You can talk to experts about how to go for exercising during You can talk to experts about how to go for exercising during all three trimesters. If you are not working out before pregnancy, then you need to take it slowly.

If you want to start an exercise program when you're pregnant, you need to take it easy. Do not go to the point of recklessness. You and your baby both need oxygen and that is why your heart rate should not go very high.

Simple exercises are always better for you. You can start walking, gentle swimming, gentle biking, and other such exercises. But you should not go for race swimming, race biking, or heavy aerobic activity.

You can go for pregnancy prenatal yoga classes because they are slow and rhythmic and they will help you to improve your breathing as well. Whether you are a first-time mom or an old pro, yoga can help you. There are big cakes, restless nights, poop troubles and cankles and yoga can help you to take care of all these. You just need 30 minutes of regular yoga on most days of the week and that will help you to stay healthy and provide you with the resilience to fight the issues associated with pregnancy and childbirth. Calming yoga poses are good for you when you want to come down. However, this is not the time to get adventurous with your workout.

It is a good idea to talk to experts and your doctor before you start your exercise program.

Exercising during pregnancy is a good idea but you need to know what you should do to ensure the safety of yourself and your baby.

By exercising regularly you are also becoming a good role model for your children to be born, who are likely to follow your footsteps towards a healthy and happy life.

The signs of constipation

Oct 11, 2021

633

The feeling of constipation is uncomfortable but you're likely to encounter it at some point in your life. Millions of people around the world suffer from constipation. It is one of the most common digestive disorders that are present everywhere.

Even though constipation does not mean a serious health problem, it can indicate some issues in the body. Let's know more about constipation and find out what it is, the causes of this problem, and how you can get relief from symptoms of constipation.

Are you constipated?

How do you know if you are constipated?

Constipation is delayed emptying of the stomach. If you have less than 3 bowel movements a week, you are medically constipated. However, it is difficult to define it because normal bowel movement may mean different things for different people it can be once every 2 days to 3 times a day.

There are some signs which can help you to know if you are constipated.

Signs of constipation

If you notice one or more of the following symptoms, you may be constipated-

fewer than 3 bowel movements in a week
bowel movements that are hard, dry, or painful
bloating and pain in the abdomen
problem and have been bowel movements, feeling the need to strain or bear down
feeling as if you have not completely gone
nausea and vomiting

Causes of constipation

What causes constipation?

There are several reasons and factors that can cause constipation in different people.

Medication

There are some medicines that can result in constipation. Antidepressants, anticonvulsants, pain medicines, aluminum antacids, and blood pressure medications can cause constipation. If you take any of these medicines and you are feeling constipated, you need to talk to your doctor about it. Some changes or adjustments in your prescription may be necessary.

Diet

Your diet decides a lot about your physical and mental health. It also has a direct and big impact on your digestive tract. For a healthy digestive tract, it should get enough and the right nutrients. It needs lots of fiber. The colon needs fiber to stimulate it and help it contract. Your diet should have lots of fiber in it.

But how much fiber do you need?

According to experts, adults need 25 g to 31 g of fiber every day depending on their age and sex.

Water intake

It is very important to stay hydrated throughout the day to avoid many health issues and also to ensure that you stay healthy.

The job of your colon is to reabsorb water. But if you are dehydrated, your body will try to automatically reabsorb water, which will make you more constipated. That is why you need to ensure that you are drinking enough water every day.

Certain medical conditions

Diabetes, irritable bowel syndrome (IBS), Parkinson's disease, hypothyroidism, multiple sclerosis, inflammatory bowel diseases, spinal cord injuries, muscular dystrophy, or some of the medical conditions that can result in constipation. If you suffer from any of these conditions and you are also experiencing bubble movement problems, you need to talk to your doctor.

Changes in routine

If you get out of your routine, it can be difficult to have a good Bowel movement, especially in an unfamiliar environment. When you go out and travel, you are eating irregularly and so you may become constipated.

Heart rate during exercise

Sep 18, 2021

787

You probably already know that regular exercise is very important for you and you need to exercise moderately for 150 minutes every week or vigorously for 75 minutes every week. However, you also need to know how to exercise. When you hear the words moderate� and vigorous�, what do you understand? The answer lies in your heart rate.

You need to know about your heart rate during exercising. Then you'll be able to understand what vigorous and moderate means for you.

Maximum and target heart rates

To know about the heart rate for yourself, you need to take your age and subtract it from 220. That is an estimation of your maximum heart rate. There are other ways that can help you find this number but this is the easiest method. For example, if you are 50 years old, your maximum heart rate will be about 170.

The target heart rate during exercise is a percentage of your maximum heart rate. The target heart rate needs to be about 75%. For example, for the 50-year-old person, the target heart rate would be about 130 beats per minute. You can take your pulse to find out your heart rate. You can also find that out just going by how you are feeling. You should breathe heavily and have a light sweat going.

While 75%?

A heart rate of about 75% of your maximum heart rate is an excellent target. It's so because that place will help you burn fat. If your heart rate is above or below the target heart rate, you are burning carbohydrates.

The energy for our bodies comes mainly from 3 sources-carbohydrates, fat, and protein. Carbohydrates usually burn first. At about 75% of your maximum heart rate, the ratio of fat to carbs burned is highest. The burning of fat reduces the closer you get to your max heart rate.

Recommendations for exercise

According to the recommendations, you need 150 minutes per week of moderate cardiovascular exercise. The bare minimum is 30 minutes 3 times per week. Since the heart is a muscle, we need to condition it to improve blood flow to the brain and the skeletal muscles. That is why regular exercise is very important for us.

The recommended 150 minutes of exercise can be reduced with the help of interval training. If you do not have time for 150 minutes every week, you can include interval training in your workout to reduce the total time but get the same benefits. Interval training is also called high-intensity interval training (HIIT). It simply means increasing your base and heart rate for a brief period and then reducing the energy back for an active rest.

With this, you're trying to create hypermetabolic conditions. In such a condition, you are breathing fast, your heart is beating fast, and the body is eliminating waste products fast. Different scientific studies done on the subject found that HIIT can improve metabolic health. This is also beneficial for people who are at risk of diabetes. If you do not have enough time for a one-hour workout every day, you can still accomplish a lot using interval training.

A brisk stroll is also useful. It can help you lose weight, decrease your risk of heart disease and diabetes, reduce stress, slow mental decline, and help you sleep more soundly.

If you are feeling low, this may be the reason

Sep 17, 2021

436

Many people feel low but you do not know what is causing that. Many people experience this without even realizing it. If you suffer from hypoglycemia, then also you may feel low. If you do not recognize the symptoms of hypoglycemia, it can be dangerous for you. Why? Untreated mild-to-moderate hypoglycemia can cause unconsciousness, diabetes, and sometimes death as well.

However, you can prevent hypoglycemia and you can manage it as well. There are a few simple steps that will help you keep your blood sugar levels under control.

What is hypoglycemia?

Normal blood sugar levels are easily over 70 mg/dL. Even when you fast, the blood sugar levels do not drop below this. If your blood sugar levels drop below the normal range, you will be considered hypoglycaemic. It can result from skipping meals, leaving too much time between meals, not eating enough, diarrhea, vomiting, vigorous exercise, drinking too much alcohol, incorrect medicines, and other reasons. Hypoglycemia can occur but it is most common and night and early morning.

Signs and symptoms

Symptoms of hypoglycemia include

hunger
confusion
irritability
sweating
fatigue
weakness
nausea
increased heart rate
shakiness
anxiety

You can easily come from hypoglycemia by checking your blood sugar.

Without treatment, you might get some serious symptoms, including-

Poor coordination
Poor concentration
Numbness
passing out
nightmares
Coma

Diet and hypoglycemia

You may get lower blood sugar if you take too much insulin. If you are taking more insulin, but the amount of carbohydrate you eat or drink is less, then also you may have low levels of blood sugar.

Sometimes it can happen

After you eat a meal that has a lot of simple sugars
If you miss a snack or if you do not eat a full meal
If you eat later than usual
If you drink alcohol eating no food

Treating mild-to-moderate hypoglycemia

A very simple way to treat hypoglycemia is to restore your blood sugar levels. You can do that by using the Rule of 15.�

You can use a glucose meter to find out if your blood sugar level is below 70 mg/dL

If the blood sugar is below 70 mg/dL, you need to eat 15 g of simple, concentrated carbohydrates. You can eat in a teaspoon of sugar, 2 tablespoons of reasons, or 5 to 6 hard candies.

Then wait for 15 minutes

Now check your blood sugar in

If your blood sugar is low, eat or drink an additional 15 g of carbohydrates.

Follow up with a light snack or with a meal if it is mealtime.

Immediate treatment of severe hypoglycemia

Hypoglycemia is considered severe if you need help from someone to recover from it. If you cannot eat, in that case, you may need a glucagon injection or intravenous glucose. People who use insulin for controlling diabetes should have a glucagon kit for emergencies. Family and friends should also know where to find the kit and how to use it in case of emergency.

Treatment of the underlying condition

Preventing recurrent hypoglycemia is necessary for your own safety. Your doctor can help you by identifying the underlying condition and treating it. The treatment depends on the underlying cause.

Medication

If because of a medicine you're suffering from hypoglycemia, your doctor will change or stop the medication or adjust the dosage.

Tumor treatment

If you're suffering from hypoglycemia because there is a tumor in your pancreas, it can be treated by surgically removing the tumor. Sometimes partial removal of the pancreas making asses.

Is being tired all the time normal?

Living Healthy

Sep 16, 2021

401

Do you often feel exhausted and feel extreme fatigue? If this is something that happened to you regularly, there may be something else than normal tiredness and fatigue. It’s because of hypothyroidism or an underactive thyroid.

What is hypothyroidism?

Hypothyroidism is a problem with your thyroid gland. This is a gland that is in the base of your neck. It controls your metabolism. If you suffer from hypothyroidism, your body or the thyroid gland is not making enough thyroid hormone. It may happen because of an infection and it can be a transient problem. It may also result from an autoimmune disease known as Hashimoto's disease. People who suffer from this problem cannot make enough thyroid hormone in the body.

Symptoms of hypothyroidism

Some of the most common symptoms of hypothyroidism include 80, decreased energy, weight gain, depression, dry skin and hair, and constipation. Women may suffer from fertility issues and abnormal menstrual cycles.

Why I'm so tired?

You can be too tired because of hypothyroidism. If the common things that can cause fatigue such as not getting enough sleep, nutritional issues, and multitasking are ruled out and even after that you do not feel better after a few weeks, then hypothyroidism can cause your tiredness. It is necessary to seek a medical evaluation from a doctor.

Treatment for hypothyroidism

The typical treatment for hypothyroidism is using a thyroid hormone formulation. Levothyroxine is such a common formulation. There are many other formulations that can provide your body with high. Your doctor or the endocrinologist will help you find the right formulation for you.

Repeated bloodwork measurements, especially TSH (thyroid-stimulating hormone) may be necessary because it is the best marker of thyroid function. There may be some other test necessary depending on what your doctor thinks.

When you take thyroid hormone replacement medications, you need to take them at approximately the same time every day. That will help you get a consistent and stable level. It is also important to ensure that you have a regular schedule of sleeping at approximately the same time.

Lifestyle modifications

There are some lifestyle modifications that you need to do if you want to improve your hypothyroidism problem. Regular physical activity or exercise for at least a minimum of 30 minutes a day and 5 days a week will definitely help you. Regular physical exercise will also improve your health and body composition. It will improve your muscles and strengthen them. It will help you to feel more energetic and fit.

You also need to follow a well-balanced diet that should include a variety of fruits and vegetables. Regular exercise and a well-balanced diet will improve some symptoms that result from hypothyroidism. However, only diet or exercise may not increase the production of the thyroid.

Your sleep is also important for improving your condition. You need to sleep enough and get restful sleep. If you are waking up multiple times at night, then you will need to work on sleeping better.

Are you killing your knees?

Living Healthy

Sep 16, 2021

419

Are you nice to your knees or are you putting too much stress on them? There are some bad habits that can hurt your knees and may cause chronic pain and disability. Let's see what these bad habits are and why you should avoid them.

By asking yourself the following questions, you'll be able to find out if you are killing your knees.

How much weight are you carrying?

Your knees are carrying your body weight and so it is important for you to ensure that you have a healthy body mass index or BMI. When you have the right weight, your knees will not have to carry the extra weight whenever you are walking or standing. Every extra pound you carry in your body weight can add up to 3 pounds of pressure on your knee joints when you walk. When you run, your body is taking 10 pounds of extra pressure for every extra pound of your body weight. If your BMI is 25 or more, you may compromise the health of your knees. Obesity is one of the biggest risk factors for developing osteoarthritis as it results in speeding up the process of cartilage breakdown.

Are you exercising?

If you want to maintain your knees straight, you will need to exercise regularly. Without regular exercise, your muscles will weaken and the joints will not have the support. When that happens, your muscles, bones, tendons, ligaments, and joints will be vulnerable to misalignment.

You can always choose exercises with a lower risk of a knee injury. If you suffer from a knee injury, it can double the risk of developing osteoarthritis. When you perform moderate and regular exercise, it will help your knee joints better than occasional strenuous exercises. Low-impact activities are better for you because they will build stamina, strength, and flexibility. Such activities include yoga, biking, walking, swimming, and weightlifting. These exercises will also enhance circulation and improve your range of motion and will help you build the muscles around your knee joints.

Are you overusing some muscles and joints?

By staying active, you can protect your knees. However, you need to avoid repeated trips strain on muscles and joints. If you are performing the same activity for work, recreation or exercise can lose and tendons or damage cartilage and may eventually result in injuries and arthritis. If you are overusing a joint, your body will show some signs. If you feel pain or discomfort during or after exercise all while performing daily chores, it may mean that you are overusing some muscles and joints. If that is happening, you need to take a break until the pain goes away.

Is your body properly aligned?

If your body is not properly aligned, your joints and ligaments, and muscles may experience more strain than they can endure. You need to have the correct standing and sitting posture to avoid the strain on your knees. While standing, the correct standing posture means that your back is straight and you're not slumped forward at the shoulders or your waist. Your knees should be slightly bent but not locked, your abdominal muscles need to be light, your head should be centered over your body and your weight needs to be evenly distributed between your feet.

Risk of lice

Sep 15, 2021

598

Head lice are most common in school-aged children and millions of children ages 3 to 11 contract lice each year.

Lice are not only common but also difficult to get rid of. A recent study published in the Pediatric Dermatology journal found that common over-the-counter (OTC) lice treatments and not effective anymore. They included products containing pyrethroids and insecticides.

So, what to do? Let's find out what you can do to get rid of head lice.

What are lice?

The head lice is a small parasite inside there is found on the head, eyelashes, and eyebrows. They can crawl but cannot fly jump. They feed on human blood. They stay close to the scalp. Besides kids, they can also infect adults.

You will find them in 3 forms-lice eggs or nits, baby lice or nymphs, and adult lice. The eggs are tiny yellow, tan or brown speckles that look similar to dandruff. The white or clear shell becomes easier to spot after the eggs hatch.

Head to head contact

the head lice latch onto the head. Preschool and elementary-aged children are more likely to get them. Young children are more at risk because they spend a lot of time in contact with other children who may have a head lice infestation. Your kids may also get them from sharing clothing or other belongings like brushes and hats.

Symptoms

If your kids have had lice, you will see a few symptoms, which include

itchy scalp
tickling or a feeling of something crawling on the scalp
Head sores from scratching
irritability and trouble sleeping

Effective medical treatment

Effective medical treatment for head lice is present. The doctor may prescribe a medicated shampoo, lotion, or cream for killing the insects. After starting the medication, you may still have an itch for a few days. Sometimes, oral medication is also used if the topical treatments do not work.

With children aged 2 months and under, removing the head lice by hand is necessary. There are some home remedies that are used by many people. Such home remedies include using petroleum jelly, essential oils and mayonnaise may work but most of the time they are not effective. They are also not good for you because they can irritate the skin and may make symptoms worse.

Wet combing or repeated hair combing using a rinse, olive oil, or vinegar is used with younger children. It is an effective method of removing head lice. However, you will need to repeat this every 3 to 4 days for up to 2 weeks.

Preventing infestation

You can take a few steps to prevent infestation of head lice-

Wash is all the clothing and bed linens in hot water. Also used the hottest setting of the machine to dry them.
If there are some stuffed animal toys and other items that cannot be washed, you can take them to the dry cleaner. You can also store them in airtight bags for 2 weeks.
You can vacuum all carpets in your home and cars. You can also vacuum any upholstered furniture.
Take combs, hair ties, and brushes and soak them in hot water for 5 to 10 minutes

Lung cancer causes other than smoking

Sep 14, 2021

778

Smoking is a known factor in causing lung cancer. However, lung cancer in non-smokers is also going up. What causes that?

A different lung cancer

Scientific studies found that up to 20% of people who die from lung cancer are non-smokers. Researchers also found that lung cancer in non-smokers is an uncommon disease altogether. There are some other environmental factors that can be the causes of lung cancer in people.

What causes cancer in non-smokers?

There are some risk factors that can lead to lung cancer in people who do not smoke. These factors may include

family history
secondhand Smoke
previous cancer diagnoses
air pollution or other environmental dangers

Lower the risk of lung cancer

How can you lower the risk of lung cancer? Lung cancer is unexpected in non-smokers and that is why it is usually found in later stages. That makes it harder to treat. Prevention is always better in this case. If you do a few things, they can lower the risk of getting lung cancer.

Radon test your home

Radon is a naturally occurring carcinogen and it can be present in home basements or even in crawl spaces. You can easily buy a radon test kit at your local hardware store and use it to confirm your home is safe. However, do not stress about radon testing as it may not be so dreaded. You will need to spend a pretty high proportion of hours in the day in an enclosed environment to get exposure levels that can cause lung cancer.

Avoid secondhand smoke

Do not become a secondhand smoke out. If a loved one is a smoker, you can always encourage them to quit. Or you can at least stay away from them while they smoke. You can avoid colleagues and unknown people who smoke so that you can avoid secondhand smoke going into your body.

Avoid carcinogens

Sometimes some people are exposed to asbestos, and other harsh pollutants while performing their jobs. If your job needs you to work in such an environment, you can make sure that your employer is following OSHA and other guidelines. You also need to wear gear like face masks and suits to limit inhalation.

Get screened for lung cancer

If you're really worried about your lungs, you can get screened for lung cancer. Most insurance companies cover these tests only for people with a history of smoking. However, your doctor may help you get screened for lung cancer to ensure that you do not have it.

Talk to your doctor

If anyone in your family has had lung cancer, you should regularly visit your doctor. The doctor can help you become extra vigilant in spotting early signs of lung cancer.

If you find any odd and not so odd symptoms, talk to your doctor about it. A persistent cough that doesn't go away should not be ignored. Many symptoms of lung cancer may be very common symptoms that people get in their lifetimes. A cough, little pain in the chest, and feeling a little bit short of breath maybe some of the common symptoms of this problem. In that case, talking to your doctor will definitely help.

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