Performing knee stretches correctly can help to prevent your knees from injury and help to strengthen them. Anyone who works out regularly will know that taught muscles can change how forces pass through the knee, which can lead to knee pain.
The knee is one of the most commonly injured joints amongst people who exercise as it is especially susceptible to damage during athletic activities. Stretching and strengthening the knee muscles and tendons can help reduce risk of injury. If a muscle is tight, the compositions of that muscle can overlap too much resulting in a lack of flexibility which will limit the amount of movement in the knee and lead to pain. Unfortunately stretching exercises are not pain free, you will find if you are stretching properly that the actual muscle feels uncomfortable but the pain should stop when the stretching stops. If you do not feel some element of pain, then your stretches are not going to be effective, so you need to try harder, and stretch further.
If you have recently damaged a muscle then you should not start stretching too early, you must wait until your muscles are pain free before starting your knee stretches. People frequently make the mistake of starting their stretches too early, if you suffer from muscle weakness, then other muscles around the knee will counteract the damaged muscle which will only tighten up your movements. If you begin your stretches with weak knee muscles, you will cause yourself more knee problems in the long run as you will make your knee less stable by putting unnecessary force through it. It is advisable to begin with knee strengthening exercises and move on to knee stretches at a later date.
Specialists have spent a long time researching the best way to stretch, it is now common practice to recommend that stretches should be performed once or twice daily, the stretches should be held for 30 seconds, and repeated 3 times.
The most effective stretch is called the Ilitotibial Band Stretch, this stretch is performed in a standing position you should cross your injured leg behind your other leg and lean to the non-injured side, you are leaning sufficiently far when you can feel a stretch across the outside of your thigh. Another good stretch is the Quadricep Stretch, for this stretch you will need to stand up and stabilise yourself by holding on to the back of a chair, bend your knee back, holding your ankle with one hand. This all is done in order to strengthen the muscles of the knee. Finally for a Hamstring Stretch, you can sit down on the floor with both of your legs stretched out straight in front of you, with your arms outstretched lean forward as far as you can from the waist and keeping your legs out straight. Performing these knee stretches at the intervals recommended by specialists will help to strengthen your knees and keep you fit in the gym.
Blurry eyes can be frustrating an unwelcomed experience, there can be a number of reasons for them some serious and some not so serious. Sometimes blurry eyes are simply down to the fact that your glasses replaced with stronger lenses or you have deposits on your contact lenses. Wearers often end up wearing their contact lenses past the date that they should have been changed which means that over time; residue can build up on them and make your vision appear blurry, just as people often carry on wearing the same pair of glasses for far too long without having an eye test and updating prescriptions. Vision can change or deteriorate over time; simply getting the stronger prescription for your lenses is enough to put the blurred vision right.
A weakness of the eye muscles which can cause your natural lens to change shape is one of the most common causes of blurry vision. The loss of elasticity in the lens, which does occur naturally with aging, can also cause blurry eyes. Hyperopia and Myopia and Hyperopia, otherwise known as being far sighted and near sighted are also common causes of blurred vision. In Myopia, this occurs because the cornea has an increased curve to it, whereas with Hyperopia, it can happen when the eye is reduced in length. With either of these conditions blurry eyes can be relieved instantaneously with prescription contact lenses or glasses. If you vision is only blurred at night it is probably due to cataracts. Cataracts occur layer on in life and can make bright lights including car headlights, difficult to look at in the dark because they can become blinding.
A less serious cause of blurred vision can be dry eyes. Eyes need to produce tears in order to stay moist, sometimes your eyes do not make enough tears, or the tears that they do make or not adequate which leads to them drying out. As well as blurry eyes, you can also suffer from awkward irritations and dehydration. To relieve this condition you can buy eye drops in any good pharmacy. If you find that your eyes go blurry when you have a headache you might be suffering from a migraine. Blurry eyes can also be a symptom when your body is suffering from dehydration, so drink plenty of water, it also worth bearing in mind that blurred vision can be a symptom of diabetes.
The average teen age girl has much to contend with. Not to say that the average teenage boy does not have a surmountable challenge to face head on (and persevere), but this article is directed to the parents of young teenage daughters and about healthy eating habits for teenage girls.
As the typical nine year old begins to sense changes going on in her body, things begin ti change in her world. Hormonal changes have crept up and threatens to snatch away her childhood days. Some are more then ready, but most are not eager to hand over their care free child hood days. Here are a few of the symptoms that raging hormones cause in a pre-teen growing into to being a teen:
1) the introduction of a menstrual cycle that will not be going away any time soon
2) irritability without a tangible reason
3) mood swings
4) water weight gain
5) awkward period of growing breast
6) negative self awareness and a deep desire to look a certain way … ironically, almost no teen is pleased with their appearance, yet compare themselves to one another
With all of this going on in their bodies, it is imperative that she maintain a healthy diet to ensure that the proper nutrients are being administered to all growing body parts. More often than not, the western civilized teenager has an image of a size 0 – 2 Barbie Doll embedded in their head. For most, only plastic surgery will result with such a figure. Thank you, media!
As the teen strives for her image in the mirror to match what she envisions in her head coupled together with so many unasked for changes in her body, no wonder no one can keep up with her mood swings from one second to the next. No wonder there is a big problem with teen health and diet. While trying to match reality with the unattainable, some young ladies even slip into anorexia or bulimia to try an maintain a low wait. What they are missing is that eating steadily and healthily throughout the day can actually help you maintain your physically healthy weight for your height and body type. In layman’s terms, here is how it works:
The organs in the stomach become programmed to the time of day and amount of food that is administered to it. It actually gears up and prepares to be fed and ready to take the nutrients and spread them to where most needed by the body. If nothing is received, it gets lazy because no work on its’ end is required. Without healthy food diet it automatically slows down the body’s metabolism. The metabolism is the process that speeds up to take the nutrients where they need to go, and leave the rest to become waste products. Thus, helping the body to maintain a naturally healthy weight.
However, when the digestive organs have been tricked into thinking food is coming when there isn’t any, it gets accustomed to not being fed and compensates accordingly. Thus, when the body does finally receive food, the metabolism is slower and does not work as quickly as it use to. It is out of training, so to speak. Ultimately, unhealthy weight gain happens as a result of two things:
1) The metabolism slowing down, and
2) the body has waited so long to eat that it is beyond hungry, and is now famished, thus the likelihood to over eat is probable. When this occurs, the stomach stretches out to make room for the food that the organism would have otherwise digested.
Four simple steps can help keep our teen girls healthy:
1) eat three healthy meals a day in moderation (morning,noon, and early evening)
2) have healthy snacks in between meals (fruit, vegetable, multi-grain crackers, etc)
3) eat dinner at least two hours before going to bed
4) exercise regularly (does not have to be strenuous, just consistent)
Another excellent idea is to discourage the use of weight scales. Because of the cycle of a females’ body, weight is shifted from one place to the other almost daily. For the average healthy teenager girl, fluctuation in weight is caused by water weight gain needed for her body to produce properly. You can prepare healthy breakfast on a daily basis to meet the nutrition she requires.
Help your teenage daughter love who she is (not to be confused with in love with who she is … AKA conceited). Try to get some healthy snacking tips for her better health. The best way that Moms can do this is by being a good example yourself, however, noting the maintaining a middle aged body is vastly different from maintaining a teenage one. Perhaps that will be covered in one of my next articles.
Our entire body is covered with skin, so having healthy skin not only is aesthetically pleasing because we want to look nice, but it hopefully serves as an outer layer to a healthy body underneath. Recipes for beautiful skin can help you achieve the look and feel that you want for your skin, paving the way for you to look and feel better and more vibrant.
It is a pretty safe bet to say that there is not a doctor out there who doesn’t recommend drinking water every day. It is the principal component of the body, making up roughly 60 percent of the human body composition. Water flushes toxins out, carries nutrients throughout the body, keeps you hydrated, and — you guessed it — assists you in having healthy skin. Though it is not a food for healthy skin per se, it is arguably the most important single thing you can ingest to give your skin a healthy, young look.
A balanced diet containing foods for skin health has to be full of fruits and vegetables. There are few elements of your body that fruits and vegetables don’t benefit, so it is a good idea in general to eat loads of them. The antioxidants in these foods have been proven to help the skin on a cellular level. Some good food for healthy skin to incorporate into your diet from this category include berries, artichokes, and beans.
Vitamin A is another critical and fundamental part of a diet that bolsters skin health. Foods for skin health that are a good source of Vitamin A fall mainly into the low-fat dairy product category. A healthy dose of low-fat milk, cheese, and yogurt can help you get the Vitamin A that your skin needs. As far as meat goes, salmon is a good choice because it is high in omega-3 fatty acids. Studies show that salmon can decrease clogged pores and even help prevent wrinkles.
There are some obvious foods to avoid if you want to maintain healthy, young-looking skin. Fatty, sugary, and salty foods all inhibit good skin by increasing the odds of getting acne. Eating foods like these should be done in moderation for skin health as well as overall physical health. You can easily integrate recipes for beautiful skin into your diet, because chances are they will help the rest of your body stay healthy as well!
In a world where most of us use computers on a regular basis it is not surprising that more than 50 per cent of computer users experience headaches, irritated or dry eyes, blurred vision eyestrain and other irritating symptoms as a result of overdoing it at the computer screen. More and more of us are seeking help with computer eye strain. Eyestrain is an increasingly common symptom, as are poor posture and muscular strains.
Vision exercises are easy to perform and can be carried out anywhere and at any time of the day. For best results you should carry them, out several times a day. Let us try some steps eye exercises for strain here…
To relax your neck, head and face muscles perform some simple head rolls. Breathe in and close your eyes, take a deep breath and breathe out whilst slowly dropping your chin down in to your chest and relaxing your shoulders and neck. As you breath in again, roll your head gently around to the left, then back, keeping your shoulders still and relaxed. Repeating this exercise will relax your muscles in no time. You can also place a bowls of hot and ice cold water in front of you. With a face cloth for each bowl alternate the cloths on your eyes for 30 seconds each, and then massage you closed eyes with a dry cloth for a couple of minutes.
If you find that you are one of the many who spend far too much time at your computer screen, I hope you can gain some help with computer eye strain by using the exercises above.
Potassium is one if the vital minerals in the body. It is of particular importance in that it helps to balance the pH of body fluids by virtue of its alkaline nature. This makes it imperative that you adopt a diet that includes many potassium rich foods. Also, potassium helps in the regulation of blood pressure, bone growth and adrenal function. It also plays a very significant role in regulating muscle growth and kidney function.
A deficiency of potassium in your body can lead to dangerous consequences due to the many vital roles it plays in the body, some of which have been mentioned. However, you need not worry or nurse any unnecessary fear as you are not likely to fall short of potassium if you maintain a balanced diet at all times. In other words, if your diet contains many foods which are high in potassium, you stand a very little chance of having low potassium levels in your body.
One important point you should note is that there is a very little chance that you fall short of potassium despite taking a potassium rich diet regularly. Yes, this is possible in the case of athletes and bodybuilders. This is because, when you subject yourself to rigorous exercise and other physical activities during which you lose lots of water from your body through sweat, some of the potassium in your body also get eliminated through the sweat. This is the main reason why marathoners, when being given water to drink during races are given water which has magnesium and other minerals dissolved in it so that they will quickly replace the lost body nutrients.
Another instance in which you may fall short of potassium, despite having an adequate dietary intake of the mineral is when you are on a long-term placement on diuretics. Remember that diuretics are drugs which increase the rate at which you lose water through urine. When you lose large amounts of water, you also lose some potassium. In short, one can conclude that the more water you lose, the more potassium you lose. Ironically however, the fact that you drink much water in return cannot ordinarily replenish the lost potassium. You must take diets rich in potassium.
Foods which are packed with antioxidants such as fruits and vegetables have very high potassium content. Bananas and cantaloupes are particularly very rich in the mineral. Other sources include apricots, tomatoes, cucumbers, squash, oranges, Brussels sprouts, cabbage, chard and strawberries. Animal sources include fishes such as tuna.
Even though the body does not require very large amounts of potassium in order to function well, its deficiency, as stated earlier could be very dangerous. You can consult other internet resources in order to know the symptoms and complications of potassium deficiency so that you will get more understanding of how important potassium is.
Arthritis is typically associated with the process of growing old. Many people did not consider it possible for a younger person to suffer from arthritis. It is accepted as a part of growing old, but is nearly dismissed as a possibility in younger children. Teens and children can suffer from juvenile arthritis and they can suffer from a form of juvenile rheumatoid arthritis (JRA) too. However, just because it has the word arthritis in it does not mean that it is the same disease that occurs in adults.
Like adult rheumatoid arthritis, juvenile rheumatoid arthritis is an autoimmune disease. In this disease the body cannot tell the difference between its own healthy cells and other invaders that must be destroyed. Under normal circumstances the autoimmune system protects the body from invaders such as bacteria and viruses. In JRA and adult rheumatoid arthritis, when there are no invader cells to attack the body releases chemicals that can cause damage to healthy tissues. This is the main source of pain and inflammation in juvenile arthritis.
Juvenile arthritis can be a debilitating disease and has many of the same life limiting affects as adult arthritis. Juvenile rheumatoid arthritis can be divided into several different categories. The first category is the type that appears between the ages of 6 months and 16 years. They present many of the same symptoms as adult rheumatoid arthritis sufferers. They will complain of joint pain, swelling, redness, or warmth in the joints.
Juvenile arthritis can cause many other problems in children. They are limited in their activities and often cannot interact with children of their own age in play activities. This can affect the mental health of the child. The goal of treatment in juvenile RA is to make the disease go into remission. When many joints are affected it is more difficult to make the disease go into remission. Oligoarticular JRA affects four or fewer joints. An inflammation in the iris of the I eye might also be present in this type of juvenile arthritis. Polyarticular arthritis affects the small joints of the hands and the weight bearing joints such as the neck, knees, ankles, and feet. Systemic arthritis can affect the whole body. This type of juvenile arthritis makes the child feel ill, turn pale, and develop a rash that comes and goes.
Juvenile arthritis is serious, but it is not same as adult arthritis. Juvenile rheumatoid arthritis is more likely to go into remission when treatment can begin when only one are two joints are affected. Many times parents and physicians will dismiss the early stages of juvenile arthritis as growing pains. Juvenile RA can be diagnosed through blood tests and it should be ruled out before unusual joint pain and arthritis symptoms are dismissed in children.
Parenting is not easy. Don’t get startled with this amazing statement. Ask mothers and fathers of a child and they would, in all probability, support this assertion. Child health is always of primary concern to all mothers and fathers. And when it comes to eating, mothers are most likely to vouchsafe that the child does not eat healthy and balanced food in spite of coaxing or sweet-talk. This is, by and large, a worldwide phenomenon.
Let us now consider the eight ways of helping your child eat healthy and balanced food. The focused age-group for this is 2-12 years or extendable till the age 15.
Firstly, try to involve your child when you are planning about and cooking meals. Ask your child about his or her choice to make sure he or she knows the food items well.
Secondly, ensure that the child takes breakfast regularly. It will raise the energy level for school and home work. For breakfast, give soft or light items such as popcorns, dry fruits, yoghurt or something that the child would definitely relish in the morning.
Thirdly, cook all food items with less oil and salt. Both oil and salt are considered to be detrimental to the health of children as well as adults. If possible, prefer to consume baked or roasted food items, not fried ones.
Fourthly, coax your child to eat 4-5 times every day. There should not be a big gap between two meals. Also make sure he or she does not eat too less or too much at one time. Let it be balanced diet. Nevertheless, baby healthy diet tips differ from this that you can learn here in another post.
Fifthly, allow the child to decide sometimes only on the quantity of snacks to eat at one time. Remember, the child will never starve in the growing age, unless angry. Also, teach the child to eat slowly. This will help him or her to relish the food item better and also facilitate easy digestion.
Sixthly, try to make a healthy recipe for children with good variety of vegetables including green and leafy ones. It will increase the level of calcium and iron content in the body. The simplest way of goading the child to eat these vegetables is by setting an example. If you demonstrate liking for these vegetables, the child will do so, sooner than later. Inversely, if you keep on eating spicy and oily food items, the child would certainly demand that, too.
Seventhly, remember that the entire family needs to consume the same meal in the presence of the child. When you eat something different, the child is most likely to show displeasure or revolt.
Eighthly, and more importantly, avoid sitting on the sofa watching television while taking meals. It will invariably divert your attention on what your child’s eating, both quantity and manner.
Above all, keep in mind that proper growth and development of the child needs to become a top priority. Consult your family physician to know more about the calcium, protein and more in food items that can make your son or daughter healthy. Remember that proper child health cannot be achieved in a day or two. It is a long and continuous process till he or she reaches the age of 15 years and becomes self-reliant.