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MY BODY

ASTHMATIC’S GUIDEBOOK TO BETTER LIVING


Asthma is an ongoing condition that needs regular monitoring and treatment. Taking control of your asthma can make you feel more in control of your life in general.

Begin by identifying and avoiding asthma triggers

A number of outdoor allergens and irritants - ranging from pollen and mold to cold air and air pollution can trigger asthma attacks. Here are steps to avoid those triggers:

 
• Clean the house at least once a week and wear a mask while doing it.
  • Wash the bedding (sheets, pillow cases, mattress pads) weekly in hot water.
  • Encase the mattress, pillows and box springs in dust-proof covers.
  • Replace bedding made of kapok or foam rubber with synthetic materials.
  • Consider replacing upholstered furniture with leather or vinyl.
  • Consider replacing carpeting with hardwood floors or tiles.
  • Use the air conditioner.
  • Keep the humidity in the house low.
  • Deal with indoor mold, get rid of water leaks in your home, and then clean moldy surfaces with the
    help of a cleanser containing bleach.
  • Non-spray poisons or traps may be used to kill cockroaches. In case a spray has been used to kill
    cockroaches, you must avoid those rooms until the smell goes away.
  • Avoid pets with fur or feathers. Even if you have one, get a helper to do the necessary chores like
    bathing the pet, combing etc.
  • Keep all food out of your bedroom and put garbage in closed containers.
  • Cigarette smoke triggers asthma attacks. It puts children at risk for asthma and damages their lungs
    for a lifetime. Don't smoke, and don't allow others to smoke in your home.

Exercise Precautions for keeping Asthma in control


Exercising is very important for keeping asthma in control, but exercising in the right fashion is even more important. Here are some essentials you must take care of, while designing your exercise routine:
 
1. Warm up before you begin
A warm-up period increases the flow of blood to the muscles and helps to prevent injury. It can also help make flare-up of asthma symptoms less likely. To warm up, walk at a slow pace for 5 to 10 minutes and then stretch your muscles.

2. Cool down when you are finished
The cool-down period allows your body (including your lungs) to adjust to temperature changes, decreasing the risk that your asthma symptoms will flare up. Do a 10-minute cool-down and include stretching to improve your flexibility.

3. Take your medications
If you are having problems with asthma symptoms during exercise, follow your healthcare professional's instructions immediately. Visit your health care professional and ask if you're inhaling your medication the right way (take your inhaler out and demonstrate). If you're not doing it correctly, the medication might not work.

4. Don't overdo it
If you can't carry on a conversation during your exercise session, you're probably working too hard. If you're not feeling well, take the day off. Start back slowly when you are feeling better, and work yourself back to your previous exercise level over several days or weeks.

5. Consider Yogic exercises
You can think of incorporating Pranayama and some other Yoga aasanas like DANDASANA, BADDHAKONASANA, UPAVISTA KONASANA, VIRASANA, ADHOMUKHA SVANASANA, UTTANASANA etc. in your exercise routine.

Asthma and exercise can go hand in hand. But remember to always talk to your healthcare professional before starting any exercise program.

   

LISTEN TO YOUR EARS!


Ever thought about the fitness of your ears? Like all our body parts, ears also need attention to stay healthy. Unfortunately, we often tend to ignore ear troubles like mild pain and also tend to neglect hygiene in this area. This can lead to serious ENT problems. Here are some basic tips that will keep your ears fit!

  • If you experience pain while you are lying down, sit up with your head held up straight. Chewing some thing like chewing gum will help to open up the clogged Eustachian tubes and thus reduce any ear pain.

  • Avoid cold food and water as low temperatures can harm your ears.
  • If experiencing discomfort, avoid getting water in your ears. Close your ears with cotton swabs while bathing.

  • Ayurvedic medicines like 'Balathailam' will also help reduce pain and flush out your ears.

  • Apply warm nutmeg oil in the area surrounding the ear.
  • Have your ears examined at least once every year by your physician, audiologist, or any hearing specialist.

  • If you have itching inside your ear canal, use an eye dropper to place a few drops of baby oil in your canal once or twice a week to lubricate. Don’t use your finger as you can end up pushing dirt deeper inside, which can ultimately harm your ear drum.

       

    A DIABETIC’S GUIDE TO HEALTHY LIVING


    Contrary to popular belief, there is no diabetic's diet. Foods that are ideal for those afflicted with diabetes are equally good for everyone. But for people suffering from diabetes, total amounts of carbohydrates consumed must be carefully supervised.

    Of the different components of nutrition -- carbohydrates, fats and proteins -- carbohydrates have the most effect on blood sugar levels. Still, for most people with diabetes, total fat consumption and protein intake must be monitored as well.

    To keep your blood glucose levels in check, you need to make healthy food choices, exercise regularly, and take the medicines prescribed by your health care provider. You could also consult a dietitian to provide in-depth nutrition education to help you develop a personalized meal plan that fits your lifestyle and activity level, and meets your medical needs.

    Here are some basic diet and exercise tips you could follow:

    Diet

    • Eat food at fixed hours.
    • Do not eat immediately after a workout.
    • Do not overeat.
    • If you are on insulin, make sure you have three proper meals with light snacks in between.
    • Do not eat fast; masticate and munch your food well before you swallow.
    • Drink a lot of water that will help flush the toxins off your system.
    • Make sure the gaps between your meals are short.
    • Avoid fried foods and sweetmeats.
    • Include fresh vegetable salad in every meal.
    • Have at least 20 to 25 grams of raw onion daily.
    • Add wheat bran to your wheat flour (50% wheat flour + 50% wheat bran). This helps increase fiber in your diet. You can also make diabetic flour by mixing wholegrain cereal, soybean, black gram (Urad dal), jowar, bajra, Bengal gram (kala chana), wheat bran and barley. You can also add flaxseed and fenugreek seeds into the wheat flour.
    • Include sprouts in the diet. Sprouts are a fountain of nutrients.

    Exercise

    • Exercise is a good way to increase calorie deficit.
    • But it is very important to take certain precautions before you exercise, especially if you lead a sedentary lifestyle. It is very important that you check with your doctor first before starting on an exercise regime.
    • Start an exercise routine that you will enjoy and stick to. Walking is the simplest aerobic activity. Cycling is a good form of exercise, too.
    • If you want to go in for other exercise regimes, please consult your doctor and fitness trainer.

    Important Precautions

    • Check your blood-glucose levels before and after exercising.
    • Avoid exercising when you have just taken your insulin shot.
    • Avoid hot tubs and saunas immediately after exercise.
    • Always carry a carbohydrate snack, candies /sweets or juice.
    • Drink enough fluids to keep your body well hydrated.
    • Avoid alcohol consumption before and immediately after exercise.
    • Wear appropriate shoes and socks while exercising.
    • Always have an exercise partner.
     


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