Much has been said about exercise and its numerous health benefits. However, not being sensible about exercising could also cause some harm to an individual or set him back from his goals. It is, therefore, important to consult your doctor and exercise well in order to achieve its full benefits.

Here is a list of common exercise mistakes that you should avoid:

Overtraining: Your body needs to recover in between exercise sessions. Overdoing exercise can cause sore muscles and fatigue. It would also set you back, instead of making you develop a better body. It is important to give your body at least a day of rest before hitting the gym. For best efficiency, visit the gym three to four day a week only, and not everyday.

Lifting too much weight: Lifting more than you can handle can cause you to sacrifice your form. This makes you vulnerable to injuries and also reduces the effectiveness of the exercise. Don’t be insecure if your gym buddies can carry more than you can. Just stick to your program and make sure you possess the right form in lifting weights. In time, as you get closer to your goal, you will realize that you can carry heavier weight little by little.

No cardio exercise: While cardio is difficult and not as appealing as other exercises, it is nevertheless important in sculpting a lean physique. Squeeze in cardio time in your exercise routine, and don’t cheat. Try to play sports like badminton or swimming to make your cardio enjoyable. Remember, cardio exercise is not just about running the treadmill.

Focusing on specific body parts: Many men love to train certain parts like the arms and the chest, sacrificing other parts like the back and legs. This results in poor development of muscle and unbalanced strength among body parts. As much as possible, prepare an exercise program that targets all of your muscles in the body for a more balanced and fir physique.
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Performing the same exercises over and over: If your muscles get used to a certain exercise, they would not develop the way you want them to. Mix up your exercise routine regularly in order to achieve the best results.

The need for protein in working out can never be underestimated. Protein is essential in rebuilding tissue broken down in working out and building new muscles in the body. It is also essential for bodybuilding and gaining more mass.

Taking the right amount of protein is essential to the success of any bodybuilding program. Building new muscle depends on adequate protein intake. It is important that you become aware of the need for increased protein intake and takes it in the right form if you aim to achieve a stronger and more powerful body.

There are varied sources of protein, and it can be taken in in different forms. Protein comes in protein tablets, protein shakes, and even protein bars. However, the best source of protein lies within a good diet, generously laden with healthy choices.

If you wish to attain more mass, you should take at least one-half to one gram of protein per pound of body weight on a daily basis. If, for example, you weigh at about 140 pounds, you must take at least 70 to 140 grams of protein everyday.

Here is a simplified guide in determining protein intake in the diet:

• 3 ounces of meat (about the size of a deck of cards) have 21 grams of protein;
• 1 100-gram portion of tuna has 17 grams of protein;
• A 250 mL or about one glass of low-fat milk (about a glass) contains 7 grams of protein;
• A whole egg with yolk provides 6 grams of protein;
• 2 slices of high-protein bread have 8 grams of protein;
• 1 cup of rice or pasta has about 2 grams of protein; and
• 1 cup of cooked vegetables contains 2 grams of protein.

Protein intake must be spaced throughout the day. Especially after working out, a meal rich in protein must be served in order to jumpstart the body’s process of repair. Small meals with protein served 5 to 6 times in a day help burn fat and build more muscle. Of course, you could explore consuming other sources of protein that are low in fat, such as tofu and soymilk. Supplements such as protein shakes, on the other hand, should not take the place of a healthy diet.

A healthy intake of protein could help you attain your desired figure. So be generous with that protein and work your way to a nice body!

Are you afraid of being suspected as swine flu patient?

Health is wealth. Keep these tips to keep you away from sickness. Common sickness they may seem, but they may threaten our health.

Common cold, is a contagious, viral infectious disease of the upper respiratory system, primarily caused by rhinoviruses (a picornaviruses) or coronaviruses. It is the most common infectious disease in humans; there is no known cure, but it is never fatal . (Wikipedia. Com). Though it is never fatal, here are some recommended tips on how to avoid and cure it.

Stop drinking cold drinks, cold water, ice cream , yogurt, chocolates etc. instead, drink warm water, ginger tea, or hot coffee.

Every 4-5 hours, drink warm milk with little turmeric, salt and butter in it. It will help to make your throat smooth which will help you to breathe properly. Gargle with warm water with little salt in it. Do it as many times as you can.

Make sure that you get plenty of fluids. They say that cold drains your body fluids. Rehydrate yourself by plenty intake of fluids. Try orange juice and hot tea with lemon and honey.

Get a plenty of rest. It will do well. If you feel your feelings get worst, seek for experts’ recommendation and follow it for easier recovery.

Acute pharyngitis or sore throat can result in very large tonsils which cause trouble swallowing and breathing. Some cases are accompanied by a cough or fever. Most acute cases are caused by viral infections with the remainder caused by bacterial infections, fungal infections, or irritants such as pollutants or chemical substances. It may also lead to serious disease if not treated well. Below are some ways to prevent and cure this.

Take a glass of water and put it in the microwave and heat for 40 seconds. Add two teaspoons of salt to the warm/hot water and stir. As the water is still hot and tolerable to you, gargle the salted water. Gargle for five seconds and repeat till the water in the cup is gone. Repeat this process four times a day. This makes the pain of the sore throat subside moderately.

Avoid sweets. But preferably, try hard candies or cough drops. Eat fruits and drink plenty of water.
Just like common colds, it is advisable to get plenty of sleep. Take a rest until you can get through the pain.

Flu keeps you stocked in bed. Influenza or flu, can be transmitted though cough or/and sneezes. The most common symptoms of the disease are chills, fever, sore throat, muscle pains, severe headache, coughing, weakness and general discomfort. Fever and coughs are the most frequent symptoms. It may get serious if not aided immediately. Here are some tips to avoid the virus from spreading.

Since it can be transmitted, avoid sharing drinking and eating utensils with people who are sick. Wash your hands before eating to keep germs away.

Eat plenty of fresh fruits and vegetables, preferably those with Vitamin C to boost your immune system.

Plenty of water. Drink at least eight glasses of water a day. Herbal teas and diluted fruit juices are good options for increasing your water intake.

Get enough sleep, plenty of sleep. Stress and lack of rest are mere causes of flu because it weakens your immune system.

Take a multivitamin every day to make sure you are getting enough vitamins and minerals.
Regular exercise is proven to enhance your immune system and to avoid you from getting these diseases. Schedule yourself from mild exercise to hard. It will help you stay physically and mentally alert.

June 1 will be the start of classes for elementary, high schools and some college and universities. Parents, especially of elementary students, are scared about the spread of the virus in the country. They are concerned about their children’s health. Senator Edgardo Angara called the attention of the Department of Education to postpone the opening of classes this coming first of June.

If ever the opening of classes will be postponed, the senator also said that the public must be informed about detecting symptoms of the AH1N1 virus, and what to do should when symptoms be spotted.

De La Salle University- Manila, had its first AH1N1 case. It caused other private universities to postpone classes last Monday.

Parents must also be aware of what swine flu really is. The two positive cases in the country possibly turn to hundreds. But, if every one will cooperate, definitely it will not spread drastically. As the saying goes, “an ounce of prevention is better than a pound of cure”.

But how to prevent the AH1N1 virus?

It is a must that all of us should be well-informed about the flu. Otherwise, it’s hard to detect if we are already affected by the virus. Let us be resourceful and knowledgeable.

Everyone is encouraged to observe proper hygiene. Make it a practice to wash your hands with soap and water regularly especially after eating and after contact with other people. If you’re unable to wash hands, alcohol based sanitizer will work just as well.

The AH1N1 virus spread through coughing and sneezing of infected people. So it would be a good practice to always use a tissue while coughing and/or sneezing. If you feel the symptoms are already clings you, please stay home to prevent the spread of the virus to other people. It would be better if students will be responsible to report about his /her condition.

School is naturally a crowded place. We can’t avoid having even just a simple contact with the crowd. It is advisable to just stay at home especially when there is swine flu outbreak in the country. We are thankful that there is still no red alerts raised by the government in the country. But the government conducted seminars on how to detect symptoms of the virus to the children. Our president herself led a seminar about the prevention of the virus.

However, the government is doing its best to avoid the virus to spread. If ever the opening of classes will be rescheduled, students should make their time worthwhile by consuming their times in worthy things.

World Health Organization Raises Pandemic Alert level to Phase 5
Due to an intensifying outbreak in the US and internationally caused by a new influenza virus of swine origin, the World Health Organization raised the worldwide pandemic alert level to Phase 5 on April 29, 2009.

Technically, a Phase 5 alert is a “strong signal that a pandemic is imminent and that the time to finalize the organization, communication, and implementation of the planned mitigation measures is short.”

The United States Government has declared a public health emergency in the United States. CDC’s response goals are to reduce transmission and illness severity, and provide information to help health care providers, public health officials and the public address the challenges posed by this emergency. CDC is issuing and updating interim guidance daily in response to the rapidly evolving situation. CDC’s Division of the Strategic National Stockpile (SNS) continues to send antiviral drugs, personal protective equipment, and respiratory protection devices to all 50 states and U.S. territories to help them respond to the outbreak. The swine influenza A (H1N1) virus is susceptible to the prescription antiviral drugs oseltamivir and zanamivir. In addition, the Federal Government and manufacturers have begun the process of developing a vaccine against this new virus.

Swine flu in humans
If your working with poultry and swine, especially people with intense exposures, are at increased risk of zoonotic infection with influenza virus endemic in these animals, and constitute a population of human hosts in which zoonosis and reassortment can co-occur. Transmission of influenza from swine to humans who work with swine was documented in a small surveillance study performed in 2004 at the University of Iowa. This study among others forms the basis of a recommendation that people whose jobs involve handling poultry and swine be the focus of increased public health surveillance. The 2009 swine flu outbreak is an apparent reassortment of several strains of influenza A virus subtype H1N1, including a strain endemic in humans and two strains endemic in pigs, as well as an avian influenza.

Sources:
Wikipedia, Centers for Disease Control and Prevention (CDC)

Quitting smoking brings a host of health benefits.

Do you know that in as fast as two hours within quitting, you can regain a full sensation of taste? Quitting smoking also substantially increases cardiovascular fitness and lung capacity. Within a few years after quitting, an ex-smoker regains lungs comparable to non-smokers. The probability of dying from cancer and other smoking-related diseases also decreases with quitting early.

Though the benefits of quitting are many, it is acknowledged that doing so is never that easy. Although it is difficult to quit, it is not impossible. Therefore, as long as you have the right motivation to quit, you can actually do it!

Here is a guide that would help a smoker kick the bad habit of smoking:

1. Don’t go cold turkey. According to the American Cancer Society, less than five percent of quitters that go cold turkey succeed. Failing to quit cold turkey actually increases feelings of frustration that lead one to smoke again. Hence, have a plan for quitting. It would substantially increase your chance to succeed.
2. Gradually cut back on cigarettes. This would help in increasing your margin of success in quitting. Try decreasing your cigarette consumption by a stick or two for a given week until you completely kick out the habit. An alternative way is to smoke the same number of cigarettes but only consuming half of the stick. This would cushion withdrawal effects and help one succeed in quitting.
3. Involve family members and friends in your effort. Making quitting a team effort considerably increases one’s probability for success. Try talking to family and friends about your effort and involve them by taking you to alternative activities that would wean you from smoking.
4. Exercise. Nicotine found in cigarettes target pleasure centers in the brain, leading to feelings of relative well-being after smoking. Do you know that exercising also mimics these effects? Hence, when quitting smoking, you can try a new sport or start by taking long walks home. Nevertheless, you must check your health status before embarking on an exercise routine by consulting your doctor.

Quitting smoking, though hard, is worth the effort. Quit smoking now and regain your health.

Rabies is one the most dangerous diseases known to man. Common in the tropics, rabies is a viral infection that can be transmitted through animal saliva, especially those coming from dog bites. Hundreds are killed from rabies every year, especially in regions where medical infrastructure is not very good.

Rabies is a disease that causes brain inflammation or encephalitis in humans. Generally, bites from infected animals, such as dogs, and occasionally cats and monkeys, spread rabies to humans. The incubation period, which is the time from where a person is bitten to the development of signs and symptoms, take about 20-90 days.

The rabies virus enters the peripheral nervous system, which gradually makes its way into the brain. At the onset of the illness, a patient may initially feel general body pain and weakness, fatigue, and headache. There are two forms of the disease. One, which is more common, is the rabid, furious form. A patient eventually becomes “mad”, turning overexcited, hallucinating, agitated, and has difficulty in swallowing. There is a fear of water (hydrophobia), and intense seizures might result from taking in water. A patient gradually develops a coma. In the second, less common form, a patient becomes paralytic. He becomes confused and develops a coma. This is present in the remaining 20 percent of patients.

In either case, rabies is always fatal. Death results from dehydration and complications like cardiac arrest or respiratory failure. At the onset of rabies symptoms, not much can be done to help the patient. Hence, rabies is a feared illness, due to its grotesque effects on a sufferer.

It is, therefore, essential to prevent rabies, as prevention is much more effective than cure. In preventing rabies, it is important to stay away from unfamiliar dogs. One must handle animals with care – not holding them at the neck, ears, and tail, causing them to get startled and bite as defense. Children must be trained to handle animals with care and adults must supervise their children at play with animals.

In the event one is bitten by a dog, the wound must be immediately washed with soap and water. Also, he should proceed right away to the nearest hospital in order for a doctor to prescribe treatment. In under no circumstance must self-medication be attempted. The animal must be captured and observed, as well.

Rabies is a highly preventable disease. Hence, utmost care must be taken and measures be done to ensure a perfect health and rabies-free life.

Many women around the world face the problem of having unwanted body hair. Though largely an aesthetic problem, having too much body hair could contribute to lowered self-esteem through a negative view of the self, being the butt of jokes, and topic for gossip. For many women, these reasons are behind their efforts to find the ways and means to remove unwanted body hair.

Women use many ways to remove body hair. So, if you have the same problem as most of the self-conscious women in the world, you may want to try one or some of these methods that are being used to eliminate unwanted hair in the body:

1. Shaving – This is the most inexpensive way of removing unwanted body hair. If you decide to do with shaving, you should invest in a razor and shaving creams or lotions. In this method, hair must be shaved with the grain in order to prevent irritation. Shaving is effective in instantly removing hair and is painless. However, in just a few days time, the hair would grow back and is much thicker than before.
2. Waxing – In this hair removal method, warm wax is applied over the body part with hair and is removed when it cools down. Waxing is not exactly the most painless way in removing hair, though hair removed by this method is finer when it grows back.
3. Depilatory lotions – Depilatories remove hair by dissolving them using the active ingredients of these lotions. Depilatories are commonly sold in supermarkets and drugstores. They work fast and remove hair in about 5-10 minutes without any pain. However, care must be exercised in using these products, as some may irritate the skin.
4. Electrolysis – This hair removal method employs electric current to get to the root of the hairs, and kill them. Electrolysis is a more permanent method of removing unwanted hair. However, this is quite expensive and must be done by a professional.
5. Laser treatment – This is the newest way to remove unwanted hair. As the name goes, laser beams are used to kill hair roots in order to prevent them from growing back. Like electrolysis, laser hair removal treatment is also expensive, and one must have this done in accredited establishments.

Working in front of a computer for more than three hours everyday is not really healthy. It could lead to computer vision syndrome (CVS) or more popularly known as computer eye strain. Students, professionals, and even children who are fond of computers are prone to it. In fact, CVS is the leading computer-related health complaint in all age brackets.

Symptoms of computer vision syndrome or computer eye strain include blurred or double vision, burning or tired eyes, loss of focus, muscle spasms, and pain in the shoulder and neck.

And so, in order to prevent further damage to your vision due to frequent and prolonged computer use, follow these seven easy tips on how to screen your eyes from computer eye strain:

1. Take a yearly comprehensive eye exam and get a doctor who specializes in computer vision care.

2. Remember that the recommended distance between your eyes and the monitor is 18 to 28 inches. Make sure that the workstation you are working on is arranged to suit your preference.

3. Minimize interior lighting by using fewer and lower intensity light bulbs and fluorescent tubes. Too much bright light can actually cause eye strain.

4. To avoid dryness, blink as often as possible. Blinking is your eye’s natural way of re-wetting the eyes and getting rid of the dryness. You may also use artificial tears or eye drops.

5. To prevent reflections and glare, put an anti-glare screen on your monitor. If possible, replace your bright wall paint with matte finish.

6. The ideal text size should be three times the smallest text on a white background, so remember to adjust text display. Also, modify the brightness of your computer screen to match the environment. You’ll sense that your computer monitor is too bright if the white background on your computer looks like a light source.

7. After every hour of staring and working in front of the computer, take a 10-minute break and exercise, which means getting out of the workstation and doing some stretching of the back, neck, shoulders, arms, and legs.

Your eyes would need some “stretching” too, not only to prevent computer eye strain, but to stretch your focusing muscle, as well. Do this by looking away from the computer monitor and focusing on a distant object for five to ten seconds, or by rocking your eyes back and forth between a near and a far object.

Everybody very well knows the importance of immunizations.

Yearly, millions of adults and children get vaccines to protect themselves from the different diseases. However, getting immunization is not a breeze. Often, parents get a hard time because most children are afraid of needles. In addition, there are rumors about serious health problems vaccines can cause. The internet, for example, is a convenient source of such wrong information. Numerous websites present convincing yet unproven information about the risks of vaccines. This information overload not only confuses the parents, but the wrong information may prove fatal, as well.

The first step to avoid the risks of vaccines is to gather information on vaccine safety. You must always turn to your physician or pediatrician. He or she, more than anybody, would know your child’s health and medical needs. They are mandated by law to provide you with comprehensive information on immunization. Another source would be your local health center or the websites of your country’s government health organization.

Below are the answers to some of the questions parents ask about their child’s immunization.

Why do I need to immune my child from rare diseases like polio and mumps?

Immunization is still needed for very rare diseases because their germs and viruses still thrive in other parts of the world. Traveling might cause these germs to spread in the country.

Are immunizations safe?

Keep your minds at ease for all vaccines are fully tested by government health agencies before being approved for use. Vaccines have dead or weakened toxins or disease-causing bacteria and viruses that make the body produce antibodies that protect the child from the said diseases.

Will giving multiple vaccines to babies lead to overload or overdose?

Many studies show that that multiple vaccines do not cause harm. Researchers say that the small amount of germs present in vaccines could not cause harm in children.

Will vaccines cause any harmful side effects?

Some children might suffer from side effects like swelling at the injection site and slight fever during vaccination. There are rumors that vaccines could cause sudden infant syndrome, autism, or other diseases although they were NEVER really proven by scientific studies.

References:

John A. Molinari, PhD, “The Importance of Immunization”, Dental Products Report
Terri Mauro, “Before You Vaccinate Your Child”, About.com