Archives for April 2015

Smoking is bad for smokers lungs

When hard evidence against the harmful effects of tobacco smoking and why smoking is bad for people started pouring during 1920s and thereafter, the tobacco companies strongly defended their business by claiming that there was no conclusive proof that smoking caused lung cancer or any other health implications. By the late 1950s, they started fueling a scientific controversy by sponsoring and funding research projects that challenged the studies regarding harmful effects of smoking.

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Even today, cigarette companies spend millions of dollars to covertly oppose state initiatives like raising taxes on cigarette or making no-smoking zones. With growing awareness, people now understand that smoking is bad for their health. Unfortunately, the addictive nature of tobacco weakens the willpower of smokers, and they fail to say “No” to cigarette smoking.

In this article, we will focus on why smoking is bad for ‘smokers lungs‘ when you are actively or passively smoking a cigarette. Hopefully, you will be encouraged to stay away from cigarettes and other tobacco products.

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Reasons why smoking is bad for smokers lungs

Smoking causes damage to breathing tubes and lung tissues as can be seen in the picture above. In the picture he first set of lungs are from a non smoker and the second a smoker. Smokers are more likely to develop chronic bronchitis and emphysema. Chronic bronchitis is a condition where the smoker’s airways produce excessive amounts of mucus, and they persistently try to cough it out. Chronic bronchitis or the smoker’s cough is a long-lasting inflammation of the airways. Cigarette smoking can paralyze the cilia and lead to more severe lung infections like pneumonia.

Emphysema is a destruction of lung structure by persistent smoking or tissue damage from dust, cold air, bronchitis and infection. The breathing capacity of a smoker is compromised due to reduction of lung surface area. Our blood is oxygenated by flowing through a large surface area of the lung that is made up by tiny air sacs. When the tissues are damaged from prolonged smoking, the sacs break down and the overall surface area of the lung is significantly reduced. Emphysema patients struggle to breathe even when they are not working or doing any physical activity. All smokers suffer from emphysema, but its severity depends on the duration and amount of cigarettes smoked.

When chronic bronchitis, Emphysema or any combinations of these two conditions create breathing difficulties, the condition is referred as COPD or chronic obstructive pulmonary disease.  It’s really painful to say that COPD is one of the leading causes of deaths in the United States. COPD is mainly caused by smoking and almost 90 percent COPD deaths can be attributed to smoking. The early signs of COPD include productive coughs, shortness of breath during activities, and wheezing, rattling, or whistling noise in the chest.

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There is no cure for bronchitis, emphysema or chronic obstructive pulmonary disease because the damage to smokers lungs tissues from smoking is not reversible, but you can stop further damage by quitting your smoking habits.

Smoking is one of the main triggers of asthma. When smokers suffer from hyperactive immunity, the cigarette smoke or dust particles are more likely to trigger an asthma attack. The inflamed air passage increases the risk of asthma trigger.

The greatest controversy regarding the possible health hazards of smoking pertains to lung cancer. Despite the attempts to deliberately confuse people by funding research or using other covert methods, it’s now evident that smoking cigarettes is a major cause of lung cancer.  It hardly matters whether you inhaled tobacco smoke as a passive smoker; you still suffer from the risk of developing a lung cancer.  However, the risk depends on how deeply, how many, and how long you have been smoking.  Cigarette smoke contains many chemicals like nicotine that harm smokers lungs tissues, but tars from burning tobacco are the main carcinogenic substance. Benzpyrene is another carcinogen that is produced from tobacco combustion. In fact, there are many biologically active materials in cigarettes that are cancer causing, cancer promoting and poisonous.

Once you quit smoking, the risk of lung cancer starts declining with each passing year as a non-smoker. By the end of 10 years as a non-smoker, you benefit from almost 50 percent reduction in the risk of developing a cancer due to your past smoking habits. Many cigarette companies have acknowledged in their website that smoking is not good for smokers lungs. So, if you are a smoker, it’s time to quit as smoking is bad for you.

Are E-Cigarettes a safer alternative?

Recent statistics show that there is an increasing tendency for smokers concerned with the dangers to their health from smoking cigarettes to switch to e-cigarettes. The reason for this is that that e-cigarettes may be safer for their health than normal  cigarettes. The greatest danger from tobacco is inhaling the smoke, and e-cigarettes don’t burn. Scientific tests show the levels of dangerous chemicals given off by e-cigarettes are a fraction of what a smoker would get from a real cigarette.

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Jed E. Rose of the Duke Center for Smoking Cessation at Duke University says e-cigarettes appear to be effective—and far less risky than tobacco cigarettes. Pamela Ling says there are better and safer ways to quit smoking. Some potential health related problems that scientists have noted in e-cigarettes are chemicals contained in them such as formaldehyde, a known carcinognen, and diacetyl, a flavouring substance which has been linked to lung disease.

SUMMARY

If you need help to quit the bad habit of smoking to improve your health there are many reference books available on the internet which will give you loads  of information  on steps to take to eliminate the nicotine addiction. The one that I would recommend is the EasyQuit System that has a sensible approach to the subject effective because it not only teaches you how you can quit smoking, it actually stops you ever wanting to smoke again in the future. It turns off your desire to ever smoke cigarettes again! Try it out today.

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia, 6057

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Yoga poses for beginners

If you are looking for a fitness plan that takes care of your physical as well psychological well-being, there can be nothing better than Yoga. Yoga exercise routines have gained tremendous popularity for its effectiveness in restoring the harmony of your body mind and soul. Modern research has confirmed that Yoga can relieve you from stress, anxiety, depression, and chronic pain while imparting flexibility and toning your muscles. Nothing can promote your fitness in a holistic manner the way Yoga does with yoga poses for beginners or regular devotees

In this article, we will discuss some simple yet beneficial yoga poses for beginners.

Sukhasana or Crossed leg Pose: in this asana, you are supposed to sit in a crossed-leg meditation posture while placing your hands on the knees. This position improves your back flexibility and introduces to the spiritual world of Yoga. Practice deep breathing with closed eyes. This posture is very good for relieving your stress.

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Vriksasana or Tree Pose: this posture is very effective in improving your balance and flexibility. Many Yoga gurus have praised this posture for its stretching potential. According to Shea Vaughn, this pose can stretch your body from the toes to the fingers. In order to practice this pose, stand in a prayer posture and stretch your hands over the head. Now, bend your right knees and bring your leg to the inner thighs of the left leg. Hold this position for 30 seconds and repeat the same process by alternating your legs.

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Chakravakasana or Cat-Cow Pose Another one of the very simple yoga poses for beginners that will strengthen your back muscles and spine. Start this posture on all fours like a cat. Your hands should be straight to the shoulders. Similarly, the knees should be directly below the hips. Inhale while slightly arching your back as you lower your chin towards the chest. Make sure that this stretching movement from the neck is passed to the tailbone. Now, Exhale and restore your back while lifting your head in the same tilted position. Repeat this process to learn the intricacy of the movements.

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Adho Mukah or Downward facing Posture: in this asana, keep your weight on the legs and raise your hips to make an inverted V shape. Keep your head in line with the hands and lift your buttocks while stretching the heels towards the floor. If you face any problem in your hamstring, you can slightly bend your knees. Try to hold this position for five or six breaths and improve your stretch with each exhalation.

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Virbhadrasana or Warrior Pose: this posture is known as the warrior pose. The posture requires you to spread your legs in a wider stance. The stretching is almost similar to lunge, but you should learn the right movements to benefit from this Asana. When moving to warrior II pose, both hips and shoulders open to the side.

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Tadasana (mountain) or Dandasana (Staff) Pose: the mountain or tandasana is all about the body alignment. You are supposed to maintain a perfect standing alignment, right  from the head to the toes. The shoulders and pelvis are stacked along your Bodyline. This posture improves the balance in your shoulders. Dandasana or staff posture is a similar pose that can be practiced in a sitting position. This posture helps you in sitting straight with absolutely flat butt on the floor.

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Rajakapotasana or Baby Pigeon Pose: start on all fours and move your one leg between the hands while extending the other leg in a backward motion as if you are doing a lunge. Now, rotate the knee, which is moved between your hands, in such a manner that the calf muscles are flat on the floor and the foot is resting under the groin of the extended leg. Lower your upper body all the way to folded leg or the elbows of your hand. Maintain this position  for five or six deep breathings. Repeat the same process with the other side.

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Balasana or Child Pose: this pose is considered as the most healing of all poses. You can assume this posture at any time when you feel tired or need a break. In this posture, you bend your knees and lower your butt from a downward facing dog position. The chest should rest on your knees, and your shoulders and head are lowered to the floor. In a variation, you can fold your arms  and place it under your forehead. Practice deep breathing and relax as long as you want.

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SUMMARY

If you are interested in learning more about yoga exercise and its health benefits from yoga poses for beginners there are many reference books available on the internet which will give you a wealth of information  on how yoga can improve health and wellbeing in your lives. Two that I have found to be personally beneficial are ‘Brilliant Yoga‘ and ‘Clubbell Yoga – Primal 12

 

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia, 6057

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Workout routines for women

Unless the desire to regain a fabulous look overpowers everything else, women generally don’t commit to a fitness regime involving workout routines for women. Even if they plan to follow some workout routines, it is never materialized due to their dedication to the kids or the pressure to adjust between the family and working environments. Those who are lured by fads, that offer a swimsuit sexy body within a few weeks, give up their efforts out of dejection because it takes time to reshape your body. Others may feel intimidated by the high tech machines in the gyms.

In this article, we are going to explore workout routines for women that you can easily incorporate into your daily schedule without the need to visit a gym.

workout routines for women

However, you should consult your doctor before committing to workout routines for women, particularly if you are more than 50 years of age or suffering from some health issues. In any case, you should avoid high-impact  activity unless your fitness level is restored. A 15 – 30 minute training session will be sufficient to maintain your fitness level.  If you are pressed for time, you can do aerobics and resistance training on alternate days. Strength or resistance training is very important for reshaping your body. There is no need to fear that resistance training will build Arnold like muscles because women don’t have that much testosterone, and the female bodybuilders get that kind of body after many years of hardcore dedication.

AEROBIC EXERCISES: Any exercise that is performed at low or moderate intensity for more than 90 seconds in a continuous stretch is called aerobic exercise. The examples of aerobic exercises include walking, jogging, cycling, swimming or other workouts that you can perform on the elliptical or cross trainers. These exercises are also known as cardio workouts because they engage the cardiovascular system for burning fat through enhanced metabolism. You can choose any aerobic activity that suits you, and exercise for 15 – 20 minutes. Aerobic exercises also warm-up your body and prevent injury. You should never perform any exercise without warming up associated muscles.

Here are the specific aerobic exercises to be carried out in workout routines for women:

Squats: once you are warmed-up, perform 10 squats. Squats are very good for tight muscles.  If you are a beginner, you can use an exercise ball to support yourself. Bend your knees and lover the back portion as if you are sitting on a chair. However, maintain a straight spine and back. There should be shoulder-width distance between your legs. Learn correct motions to avoid undue strains on your knees. Once your fitness improves, you can gradually add three sets of 10 repetitions. If required, you can target more muscle groups by holding dumbbells in each hand.

workout routines for women

Forward Lunges: maintaining a hip-width distance between your feet, use one leg to step forward. Now, lower your body towards the floor while keeping your weight on the heels. Make sure that your front knee remains aligned to the ankle. The closer steps of your forward lunges work on quadriceps muscles, and bigger steps work on  buttocks and hamstrings. Perform 10 lunges on each side. As your fitness improves, you can hold a dumbbell in both your hands.

workout routines for women

Deadlift: maintain a standing position with hip-width distance between your legs and holding a suitable bar or free weight in your hands. Moving your hips slightly backward wards while bending, lower your upper body until the weight reaches just below your knees. Make sure that your legs remain straight and knees don’t get locked while bending. Perform 10 repetitions. Once your fitness improves, you can increase the weight.

Bridge: lying on your back, bend your knees and maintain a hit-width between your legs. Now, raise the hips to peel off your spine from the floor, making a diagonal position. Hold for a few seconds and then return to normal position. Repeat this action for 10 times.

Pushups or Chest Press: pushups can be a bit difficult for women, but if you can perform this exercise, it will tone your triceps, shoulders, chest and core muscles. Keep your hands a bit wider than the shoulders and maintain a smooth body line on all fours. Slightly bend your elbow to lower your body (almost reach the floor level) and then lift your body. If it’s difficult to lift your body line from the toes, touch the knees on the floor to reduce the intensity. Perform 10 repetitions or pushups. Alternatively, you can tone your chest muscles by performing 10 repetitions of chest press. For chest press, use a bench to lie in a face-up position. You can bend your knees or place them on the floor. Hold dumbbells in each hand and slowing raise them towards the ceiling, without locking your elbows. Make sure that your spine is maintained in a relaxed position.

workout routines for women

Bent Over Row: start with a bent-over  position in such a manner that one side of your palm and knees is braced on a bench. Hold a dumbbell in your other hand and move the weight towards the hip so that your upper arm is slightly extended beyond its horizontal position. Repeat the exercise for 10 times on each side.

Shoulder Press: you can perform this exercise in a standing or sitting position. So, if you need support for your back, you can use a bench. Take dumbbells in both hands and bend your elbows so that weight is sustained by your shoulder. Slowly raise your hand towards the shoulder. Your elbow should be away from the ears. Perform 10 repetitions.

Bicycle crunch: while lying down on your back, fold your knees. Place your hands behind the head and touch your right elbow to the left knee with a tilted crunching movement. Make sure to extend your right leg while pulling your left knee towards the chest. Similarly, make a rotating motion and touch your right knee with the left elbow while extending the left leg. Make sure to move your shoulder towards the knees rather than bringing folded knees towards  the chest. Perform  10 repetitions.

Side Plank: this is a very good exercise for tightening your waistline. Lying on your left side, place your elbow on the floor and lift your body using the forearm that should form a direct line with the shoulder. Now raise your hips until the body retains a perfectly straight line. Hold this position for 30 seconds before returning to normal position. Perform as many repetitions you can and then repeat the same movements on the right side.

CONCLUSION

When carrying out these workout routines for women, it is important that you wear the right clothes and shoes. You should wear clothes that will allow your body to move easily and your shoes should be comfortable enough to keep you well balanced during your workout routines. While working out at home you may need some help in selecting the proper equipment to purchase for use in your workout routine as well as guidance on the scope and nature of exercises to be carried out. Good quality equipment can be purchased at AMAZON and although there are numerous educational books on workout routines for women that can be purchased online these are the top top quality ones that I would recommend:-

The Modern Woman’s Guide to Strength Training

The Undergound Workout Manual

FULL-BODY-LICIOUS Workouts

Thrive90 Fitness

Keep fit and enjoy a happy, healthy lifestyle.

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia,6057

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Tension headaches treatment home remedies

Our brain tissues lack pain receptors, but we feel headaches when adjoining pain receptors intercept pressure or contraction in the eyes, ears, sinuses,  mucus membranes, or associated nerves, veins, arteries, subcutaneous tissues and muscles.  Almost 90 percent of all headaches occur due to pressure or muscle contraction in the region of the head or neck. These types of headaches are known as tension headaches. Tension headaches cause tightness or pressure all over the head as if some sort of steel armor is wrapped around your head. The pulsating types of headaches that may occur on one or both sides are known as migraines. In case of migraines, the throbbing pain in your head can be very crippling as may also experience nausea, vomiting and dinginess. Females are more likely to suffer from migraines and often require regular tension headaches treatment.

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Headache is considered as a non-specific symptom. Stress, fatigue, sleep disturbances, common cold and viral infections, dental or sinus problems,  and side effects from food articles or medications are some of the most common reasons of headaches. It’s very important to understand the potential triggers in your case because every person may have different headache trigger patterns. You have to watch everything related to your lifestyle and environment. Right from altitude or weather changes to aromas that you smell or refreshing drinks that you consume, anything can trigger headache or migraines. Successful headache treatment depends on the awareness about the possible reasons on your headache.

 

If you are already having a headache and want a natural alternative, you can use the following home remedies for tension headaches treatment:-

 

1. Tulsi and Basil Leaves

Tulsi leaves (Ocimum tenuiflorum) are known for their effectiveness in tension headaches treatment, inflammation, common colds and several other health issues. A cup of tea prepared using tulsi leaves can provide immediate relief from headache. In fact, this home remedy is very popular in the Indian subcontinent. Basil leaves (Ocimum basilicum) are also very effective in tension headaches as they work as a muscle relaxant.

2. Lavender or Peppermint Oil

You can expect some relief from this fresh smelling oil. Peppermint oil contains vaso-constricting and vaso-dilating properties. It reduces headache or migraine pain by improving the blood circulation within the affected areas. Lavender oil is another very popular home remedy for its great smell. When it is topically applied or inhaled as vapor (putting two or three drops in steaming water), it can provide relief from headaches.

3, Feverfew

Following a study report in Great Britain, Feverfew became a very popular home remedy for headache treatment. It has been reported that regular intake of feverfew in combination with white willow provides a very effective headache treatment.

4. Omega-3 fatty Acids

Regular intake of fish or flaxseeds can prevent inflammation-related  headaches. Omega-3 fatty acids are known for their anti-oxidant properties and rejuvenation effects.

5. Scalp massages

If you know the right techniques, a self-massage of your scalp can do wonders in headache or migration pains.

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6. Headache diary

It has been observed that some food articles and medications can trigger headaches, particularly the more crippling migraine type of headaches. Maintaining a headache diary can help you in tracking the food articles or medications that cause headaches. For example, Tyramine which is found in nuts, seeds, chocolate, beer, ale, red wine and pickled foods trigger a headache in some people. Similarly, tannins can cause headaches when you enjoy your tea, coffee, chocolate, blackberries, apple juice, or red wine. Some nitrates or other ingredients that are used as food preservatives can silently trigger recurring headaches. Unless you maintain a diary, you never know what is causing a headache because it can be as simple as salts and chilled water. Depending on your headache trigger patterns, avoiding foods that contain nitrates, tyramine and monosodium glutamate can be effective in tension headaches treatment.

7. Stress Management

Stress and anxiety can cause muscle contraction around the head and neck. You have to take care of tight muscles that result in recurring headaches. Try to incorporate regular exercise and meditation in your daily schedule. Some Yoga exercises and meditation postures can be very instrumental in managing your stress level. Exercise and meditation can also restore the hormone levels within your body and prevent migraines that are often triggered after menopause.

8. Relax and Sleep well

Irrespective of your busy schedule and responsibilities, don’t try to work late night or cut down your sleeping hours. At least 6 – 8 hours sound sleep in 24 hours is extremely important for preventing fatigue related headaches. Try to relax in a peaceful environment because noisy surroundings may also cause headaches.  If you are already having a headache, a little nap can relieve you. Don’t try to oversleep as it can rebound your headache.

9. Don’t Overstrain your eyes

Eye strains are one of the well-known causes of headaches. Cut down your activities before a television, computer screen or other sources of bright light. If your profession requires you to use a computer screen for longer durations, take some precautions to protect your eyes. If your ciliary muscles are weak, honestly follow the exercise recommended by your eye specialist.

10. Manage Accompanying Conditions

If you are facing recurring headaches due to your dental or sinus problems, follow your doctor’s recommendations to address these accompanying conditions. Headaches can be a sign of high-blood pressure. So, monitor your blood pressure and if recommended by your doctor, regularly take your medications to prevent headaches.

There are a number of good books that you can also read on the subject of tension headaches treatment. One that I recommend has the title of ‘The Migraine And Headache Program‘. Check it out from the above link if you are interested.

 

Keep fit and enjoy a happy, healthy lifestyle.

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia,6057

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Probiotic rich foods for inner health

Probiotics are bacteria and yeasts that thrive in our digestive system. Although, bacteria have acquired a bad connotation due to associated diseases, our digestive system is full of good bacteria that support smooth digestion of food in a symbiotic relationship. Probiotics are good bacteria that naturally occur in our body or introduced through probiotic rich foods such as yogurt, sour pickles, gouda cheese and sauerkraut or various forms of probiotic tablet supplements. Probiotics are mainly classified as Lactobacillus and Bifidobacterium. Lactobacillus is the most common probiotics that occur in yogurt and fermented food articles. These probiotics belong to different species, but they provide a very instrumental role in supporting digestion and preventing diarrhea. Bifidobacterium is also found in dairy products and help in easing different types of irritable bowel syndrome.

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Why are probiotic rich foods needed for inner health?

Although, yogurt has been traditionally used for promoting good digestive system, modern research on the health implications of probiotics began during the mid 1990s. The researchers believe that probiotics compete with available resources and severely restrict the amount of bad bacteria that produce toxins or cause health problems. They also restore natural balance within your body by propagating good bacteria and minimizing the effects of bad bacteria. Probiotic foods and supplements can be used for treating irritable bowel, infection or inflammatory conditions in the gut and diarrhea. Some researchers have reported that probiotics can also be used for easing skin conditions, preventing allergies, and maintaining oral, urinary or vaginal health. Some experts have also claimed that probiotics can revive or replace the damaged part of the digestive tract. No clinical evidence is available to support their claim, but probiotics can form temporary associations with similar functionality and help the recovery of damaged areas.

Irrespective of these claims, the researchers unanimously agree that probiotic foods or supplements are very instrumental in boosting immunity. Our inner health depends on the health of the digestive system because it can virtually dictate how effectively we can resist infection or fight illness. In fact, about seventy percent of our immune system is located in the digestive tracts where the first line of defense is required against the invading micro-organisms. Probiotics are very instrumental in maintaining the good health of our digestive system, and this is the reason why nutritionists recommend probiotic supplements as part of a balanced diet program.

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A perfect harmony between different systems is required for maintaining good health because the nervous system reinforces a cause and effect relationship between different systems, and problem in your digestive tracts can lead to psychosomatic illnesses. The use of probiotic rich foods or supplements can prevent the buildup of toxins and reduce stress that causes high blood pressure, insomnia and other health complications. When people are stressed due to any reason, cytokines (an immune factor), serotonin (neurotransmitter), and protease (digestive acid) are released, causing gastrointestinal problems. Gastrointestinal issues, in turn, affect their immune system and the harmony for inner health is disrupted.

It has been observed that stress and psychological problems increase the adherence of harmful bacteria to the lining of the digestive system, and the immune system is triggered.  When probiotics were ingested among the rats, the stickiness of bacteria within the stomach cells was significantly reduced, and fewer chances of immune response were noticed. The composition of gut bacteria can affect the response of the brain to a stressful situation. It has been reported that serotonin levels in the brain can be regulated by changing the composition of gut bacteria during the early stages of anxiety and depression.

Most people understand that ‘probiotic rich foods‘ and supplements are very instrumental in restoring the delicate balance of good bacteria in our digestive system to impart immunity and maintain a healthy digestion and metabolism, but only a few of us know that any disruption of this delicate balance in gut bacteria can cause emotional stress and change our perception, cognition and other behaviors. According to a research published in Nature Reviews Neuroscience, probiotics can be very useful in modulating gut bacteria, so that people can benefit from reduced anxiety, stress and depression-like behaviors.

 

Keep fit and enjoy a happy, healthy lifestyle.

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia,6057

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