TEN BEST THINGS ABOUT RUNNING UPHILL:

Physical fitness or fitness commonly defined as the condition of being physically fit and healthy. Fitness is generally achieved through proper and balanced diet, moderate-vigorous exercise and sufficient rest. These days’ people hardly walk then how they think about running uphill’s or even inclining their treadmill. Their less physical activity not only affects them physically, but also great effects on their body. Currently they are unable to bear sun rays which causes harmful effects later their health. We start living a compact life surrounded by luxuries. We are not only adopting the way of living of developed countries but now slowly and gradually we adopt their diseases too which not only affects us but our forth coming generations. 

Exercise has countless benefits on fitness and health. Running uphill has extended benefits beyond the dominion of physical fitness. It helps to prevent non – communicable diseases, improve health, stimulate weight loss naturally not by doing strict dieting. It makes you fresh lessen the release of stress stimulating hormone, increases your enthusiasm. The benefits of running uphill are numerous but I penned down some interesting and most important ones.

·         When you incorporate running uphill in your daily routine whether you run outside or using a slight incline on machine it makes your leg muscles stronger because when you run uphill your quadriceps and calf muscles work more instead of your hamstrings resulting in more stretching and strengthening. These calves are responsible for ankle flexing need extra work to run on an incline makes leg muscle stronger and healthier.

·         Running uphill requires more energy instead of doing it on a flat surface because you move against the gravitational force. It makes you to propel forward on uphill and to resist it you use your body weight as an opposing force to make a balance. As your leg muscles works harder uses more energy. When you are using more energy in result you burn more calories. The steeper the hill you choose for your workout more calories you burn in return.

·         Running against the gravity reduces the pressure built on knees when running on flat surface. It minimizes leg shock and shin splints.

·         Running uphill requires more oxygen in result we must breathe harder. Breathing harder increases lung capacity to store more oxygen for muscles decreasing the chances to get fatigue after strenuous work.

·         Running uphill not only make your lower muscles strong but it also influences upper body. As we run over an incline surface we perform this task on rhythmic pattern which makes our arms strong.

·         Running uphill has impact on weight loss. Obese people are bulkier from their belly or stomach region. When you run on an incline surface you burn more calories and loses excessive fats. Your body come to shape faster when you incorporate running uphill.

·         Running uphill is a strong motion that activates entire body. Uphill sprints not also make your leg muscles strong but also effect on heart, lungs and skeletal system. It helps to maintain healthy weight. Hill sprints can be done anywhere whether on incline machine, on hilly streets or in park.

·         Running uphill require proper time management because you are working out on higher intensity so it require more recovery time as compare to flat surface. Slowly add hill training to your routine to avoid injury and exhaustion.

·         Running uphill will increase your stamina because you must run downhill. The tough running followed by easy moments to build your stamina. You have noticed that running uphill increases your aerobic capacity.

Running uphill reduces your stress level to enjoy life.

BENEFITS OF HEALTHY DIET:

Healthy diet is one that helps you to maintain or improve your overall health. it provides essential nutrition for body, boost your energy with a variety of food which not only include macro nutrients but also a flavor of micro nutrients. eating well only means that consuming right proportion of food at right time interval with right physical activity.

A healthy and balanced diet strengthens your body functioning. a daily consumption of fruits, vegetables, whole grains, proteins, beans, nuts and other low calorie diets fulfil your daily calorie requirement according to your age, sex and body weight. eating healthy is not always an easy task but going towards a healthy diet is smartest decision one can ever make. it not only makes you look and feel better but it also saves your money on future health related issues and medicine.

 What My Plate Needs

"Eat your food as your medicine, otherwise you will have to eat medicines as your food."


The question then arises that why you need to eat well? The answer is as simple as it can be because
• A balanced diet is necessary for organs and tissues to work effectively.
• It will increase your energy levels, strengthening your immune system and increase your focus and productivity.
• When you are healthy then you can handle your stress and issues more optimistically as compare to the ones who are on poor eating habits.
• Healthy food reduces the risk of getting non-communicable diseases like diabetes, heart disease, respiratory problems, obesity and certain cancers to less than 50 %.
As Heather Morgan, rightly his point of view on healthy diet is that
"Every time you eat or drink, you either feeding disease or fighting it."

Think Before Its Too Late......

URDU ARTICLE ON THALASSEMIA DAY

 

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MOTIVATE HYDRATION .............FEEL GREAT

  From the arrival of summer we mostly talked about heat stroke ,sun stoke and dehydration etc and due to the holy month of Muslims (Ramadan ) we mostly suffer a lot whoever know something about heat stroke or having some remedy to reduce heat stroke they share it with others like

·      move person to cool places,

·        cold water sponge,

·        shower with tap water,

·        water mixed with honey ,

·        place piece of onion under armpits etc.

 The main reason of this is heat exhaustion which is also called heat syncope.It is a collapse with or without loss of consciousness suffered in condition of heat and high humidity.largely resulting from loss of fluid and salt by sweating if the surrounding air becomes saturated heat stroke will ensue.as heat stroke is a final stage in heat exhaustion,when body is unable to lose heat,hyperpyrexia occur which may result in death.

  
  We all know much about heat stroke but can we guess who the victims are?the one who engage in so much activity consume much water (teenagers) or the one with the passage of time unable to consume much water due to different diseases (old age) but i think all those suffer from this deadly heat stroke emergency who are dehydrated when the fluid intake fails to replace the fluid loss.beside heat stroke dehydrated person suffer from number of diseases and deficiencies as water is an essential nutrient of body because it is required in amount that exceed the body's ability to produce it .

Here are some symptoms which are alarming sign of dehydration with their remedies to cope it.

1.    Dehydrated person easily tired up with strenuous exercises even with the little work like walking in house causing restless breathing and if we drink water immediately then it goes to respiratory tract and it becomes very lethal (remedy is first sit at comfortable place and when breathing is normal then drink water gradually sip by sip).
2.    Dehydrated person mostly suffer from chronic constipation because when body gets dehydrated it uses the water mix with food product present in intestine resulting in painful constipation(remedy drink 2 glass of water in early morning as a bed tea gradually decreases constipation ).
3.  Dehydration makes the problems like hypertension ,high cholesterol,kidney diseases or diabetic more worse because the person suffer any of these disease have more urge for urination then normal so need to consume more water then normal(remedy take these medicine with plenty of water or always drink water after every urine pass).
4.    Some dehydrated person suffer from severe headache which resembles migraine but it is due to dehydration as brain cell is made up of 80% of water so in less water intake they get shrink causing stiffness and tightness of neck and forehead(remedy is when you feel headache drink some water sometime it subsided with it and you should avoid frequent use of painkillers by this remedy).
5.      Dehydration can also increase weight because deficient body cell also deficient in energy so they eat much more than normal but they do not need food they need water by this wrong selection they gain weight(remedy for smart body and glowing skin drink as much water as you can.you can also drink oral re -hydrating solution at least one bottle in 24 hours which balances your electrolyte imbalance).
6.     Some people suffer from joint pain due to dehydration (drinking water at the time of pain decreases the pain).

We all know that body requires at least 8-10 glass of water per day and number increase upon work load but how many of us follow it ,for proper and healthy life water intake is essential drinking water at proper timing brings a positive change in your life.

GETTING TO KNOW YOUR THYROID GLAND

 Before knowing your thyroid gland, you first have to know about certain basic things like

·         What is thyroid gland?

·         Where is it present in our body?

·         Its functions and its abnormalities.

·         Its cure and counseling.

According to medical dictionary 13^th edition by Churchill is

“Thyroid is a ductless gland found on the both sides of the trachea. It secretes

Thyroxine (mainly) which controls the rate of metabolism.”

Thyroid function is controlled by Thyroid Stimulating Hormone (T.S.H.) which is synthesized by anterior pituitary gland. T.S.H. secretions by pituitary gland is stimulated by hypothalamic thyroid releasing hormone (TRH). Thyroxine (T4) is a hormone (a chemical substance secreted by endocrine gland to regulate the function of tissues and organs elsewhere in the body). Predominately thyroid gland secretes T4 and only less amount of T3 (triiodothyronine).99.9% of T4 is converted to T3 as per requirement of the body tissues to perform the metabolic function.

                               

The amount of hormones can be detected by test to know the disease before it become lethal. The measurement of thyroid hormone is done by test known as Thyroid Function Test (TFT). It is assessed by the measurement of

11. Serum Thyroid Stimulating Hormone (T.S.H.) concentration.

22.   Serum free T4 or T3 concentration.

Thyroid diseases can be managed by

·         Thyroid hormones: used in hypothyroidism, non-toxic goiter, Hashimoto’s thyroiditis and thyroid carcinoma.

·         Anti thyroid drugs: used in hyperthyroidism either prepare patient for thyroidectomy or for long term treatment.

·         Thyroidectomy: is surgical removal of all or part of thyroid gland used in thyroid cancer, hyperthyroidism or goiter.

·         Food: when a person being diagnosed of hypothyroidism certain food can decrease the increase levels of serum T.S.H like cabbage, mayonnaise, iodized salt, fish corn, ginger, lemon, vitamin D and vitamin B.

·          

HOME REMEDY WHICH HELPS TO CURE HYPOTHYRODISM AND DECREASES THE LEVELS OF T.S.H. AND PATIENTS NO NEED TO TAKE THYROID HORMONE FOR LIFE LONG BUT IT CAN BE BENEFICIAL WHEN THE PERSON TAKE IT BEFORE STARTING THE THERAPY FOR AT LEAST 3 MONTHS REGULARLY AS A MEDICINE NOT AS A FOOD…...

It is a simple salad which everyone loves to eat. Take it in noon time before lunch or take it as lunch.

NOTE: BEFORE & AFTER THIS REMEDY YOU HAVE TO PERFORM THYROID FUNCTION TEST (WHICH INCLUDES TSH, T3 OR T4).

SALAD RECIPE:

Cabbage……………. 1

                Corn.......……….1/2 cup of seeds

Mayonnaise…………3 Tbsp.

Iodized salt………1 pinch

Sugar……………1 pinch

Black pepper……1 pinch

Lemon………….2-3 drops

Mix all ingredients and enjoy YUMMY!!!!! Take fish once a week is also beneficial.

STRONGER BONES......... STRONGER YOU......

 OUCH!!!!!!

                                                       

Osteoporosis by medical dictionary is defined as

   “loss of bone density due to excessive absorption of calcium and phosphorus from the bone due to progressive loss of the protein matrix of bone which normally carries calcium deposits.”

Osteoporosis is derived from Greek word osteon-bone, porous-passage and osis –condition. It may be primary and secondary. Primary osteoporosis is a metabolic bone disease due to low bone mass and gradual weakening of bone tissue leading to enhanced bone fragility and increased fracture risk. Secondary osteoporosis is due to various chronic conditions which are either because of bone mineral loss, effect of medication and other nutritional deficiencies.

Generally osteoporosis is considered as a post menopausal disease or disease related to women but as it is a bone disease associated with a gradual thinning and weakening of bone as estimated that 1 out of 2 women and 1 out of 4 men suffer from osteoporosis after 50 years and Asians and whites are more susceptible to it than blacks.

Calcium is important constituent in bone formation .99.5% of total body calcium is used in bone formation and vitamin d promotes calcium absorption in gut and maintains adequate serum calcium and phosphorus concentration to enable normal mineralization of bone to prevent hypocalcaemia. It is needed for bone growth and remodeling by osteoblast and osteoclast .in early research on vitamin d the best source is sunlight as 5-30mins sun exposure between 10a.m.-3p.m. at least twice a week is enough to form active vitamin d .as vitamin d undergo two hydroxylation in the body for activation, first in liver as calcidiol and second in kidney and forms calcitriol.other sources of vitamin d are egg yolk and fish, fortified cereals etc.. For calcium the rich source is milk but people who suffer from milk intolerance so we can get it from other dairy products like yogurt, cheese and in vegetables are spinach, okra, soybeans etc and in fruits are banana, dates plums etc...the daily recommended doses of calcium for men or women (1000-1200mg) and for vitamin d (400-1000 IU).the natural sources for calcium and vitamin  d is good for osteoporotic patient because if taking too much calcium from supplements lead to stones in kidney and if patient suffers from kidney problem then the condition become more worst. The gland which is responsible to regulate calcium in blood is parathyroid gland by releasing its hormone although thyroid gland does not involve in maintenance of calcium but in metabolism. The condition known as hyper parathyriodism and hyper thyroidism is associated with an increase in excretion of calcium and phosphorous in urine and stool which result in decrease bone minerals causing hyper calcaemia with a decrease in bone calcium and increase in blood calcium resulting in osteoporosis.

Our life style also contributes increasing rate of developing osteoporosis day by day. We all love to eat fast food, foods that have high content of fats, salt with lots of cola yummy!!!! They drastically increase the number of osteoporotic patient. Its estimated that 1glass (240ml) of soft drinks consumes approximately 6-8  glass of milk’s calcium from our body .but now a days we use it instead of water ,energy drinks are also more lethal than these colas. The disease with come after 50s now come before 20s early menopause, bone pain ,sprain back ache ,ligaments tearing and other joint pain are the sign and symptoms of osteopenia,osteoporosis and other bone diseases. Beside this alcoholism, cigratte smokers, patient on long term steroidal therapy are more prone to this disease with low body weight, lack of physical exercise and genetic factor.

The precaution and counseling taken to avoid early osteoporosis are

·         Certain test like bone density test which is based on T-score (a measure of how dense patient bone is and how much it is susceptible to disease.

Ø  Normal bone mass T-score is between (0 to -1)

Ø  Osteopenia ( low bone mass)  is between ( -1 to -2.5)

Ø  Osteoporosis (very low bone mass) is < -2.5.

·         Thyroid test levels of T3, T4 & TSH are check to know if patient suffer from hyperthyroidism or not.

·         Serum calcium and vitamin D values are normal or not.

·         Bone X-rays.

            After these precautions if patient suffer from osteoporosis then

·         Proper checkup with osteoporosis therapy under the supervision of physician.

·         It can better control by schedualized your diet pattern with proper milk intake, fruits, vegetables proteins etc.

                              IT'S NO COINCIDENCE THAT FOUR OF THE SIX LETTERS IN              HEALTH ARE "HEAL".

                                                                  
                                                                                              AFFAF SHEIKH