Thursday, February 27, 2014

Medicinal Seasonings

from http://www.healthyfellow.com



Certain herbs and spices are widely acknowledged as possessing medicinal properties. Common examples include cinnamon extracts, echinacea tea and turmeric formulas standardized for curcuminoids. Others such as basil, coriander, dill, ginger and rosemary are primarily thought of as means of adding complexity to international recipes. And, while that is undeniably the case, it is not a complete representation of their potential.

Recently, prestigious medical journals from around the world have defined an amazing and unexpected breadth of properties in common culinary herbs and spices. As a devout foodie and natural health researcher, this is very exciting news! However, these intriguing findings will only have meaningful influence if we spread the good news. So, have a look at the following summary of studies and, if interested, dig deeper by clicking on the links at the bottom of the column. Then, share what you’ve learned and report back with your own personal experiences.

When cooking chicken or lamb at home, we almost always include fresh rosemary to the recipe. Two new trials report that a supplement containing the powdered leaves of Rosmarinus officinalis may be a powerful adjunct for those trying to free themselves from opium addiction. A reduction in bone pain, insomnia and perspiration was noted in those taking rosemary, in addition to methadone, as opposed to a placebo. Also, inhaling the essential oil of R. officinalis has been shown to assist with the management of low blood pressure or hypotension. Another trial describes the success of an aromatherapy blend, containing basil, helichrysum and peppermint, in relieving symptoms of mental burnout and fatigue. The next time you add dill to salmon, you might be interested to know that this “weed” was recently demonstrated as having the ability to reduce triglycerides, a form of blood fat that can increase cardiovascular risk. Finally, cilantro (aka coriander) and ginger, likewise make current appearances in the medical literature. The trials in question reveal that cilantro essential oil is an effective antifungal agent when applied topically. Specifically, it may be useful in the eradication of tinea pedis, popularly known as “athlete’s foot”. In the case of ginger, a study appearing in the

December 2013 issue of the Journal of Holistic Nursing, reports that a ginger compress “relieves symptoms, improves the overall health, and increases independence of people with chronic osteoarthritis”. All of this is to say that just because a food or seasoning has a pleasant aroma or taste, doesn’t mean it shouldn’t be taken seriously as a natural medicine.

Wednesday, February 26, 2014

Why do women have such stronger immune systems than men?

by



Tuesday, February 25, 2014

Every Minute Of Exercise Could Lengthen Your Life Seven Minutes

by

Saturday, February 22, 2014

Thursday, February 20, 2014

The Science of Recovery

By Alex Hutchinson;

http://www.runnersworld.com


Figuring out whether a recovery aid really works is trickier than you'd think. After all, how do you measure the subtle difference between feeling "good" and "just a little off" the day after a big workout? Here's what scientists have come up with so far.

1. ANTIOXIDANTS


Hard running triggers a cascade of "reactive oxygen species" that cause oxidative damage to your cells. Antioxidants can neutralize some of this damage, which is why some studies have found that dosing up on vitamin C in the weeks before and after a marathon can boost immune function. A caveat: Reactive oxygen species also play a key role in triggering repairs and adaptation after exercise, and some studies have found that prolonged antioxidant use can delay muscle recovery and interfere with fitness gains. For this reason, it may be best to limit antioxidant use to a few weeks at a time, during periods of particularly heavy training or racing.

2. JOGGING


Let's clear this up to start--lactic acid doesn't cause muscle soreness. Cooling down after a workout will boost your mileage, but it won't "undamage" your muscles or protect them from lactate. A Norwegian study published in 2012 found that a 20-minute warm-up was more effective than a 20-minute cool-down for reducing next-day soreness. The message: When it comes to muscle damage, prevention is better than cure.

3. ICE BATH


Every few months, a new study proclaims that ice baths do or don't work. In 2012, researchers from the English Institute of Sport combined the results of 14 of the best studies to get a more complete picture. The measurements of muscle damage and strength recovery were inconsistent, but ice baths made athletes feel better. One explanation for the results is that everyone has different ice-bath recipes. The evidence suggests that contrast baths, alternating hot and cold every minute or two, aren't as effective as sustained cold baths. Shona Halson, the head of performance recovery at the Australian Institute of Sport, suggests 10 minutes at below 60 degrees Fahrenheit as a sufficiently long and cold (but not too painful) dose.

4. MASSAGE


If massage wasn't helpful, would you really want to know? Fortunately, the news is good. To get around the placebo problem, researchers at Ohio State University have been putting rabbits in a machine that administers "massage-like compressive loading." They find that the massage reduces swelling and accelerates the return of strength after strenuous bunny exercises--and this effect is greatest if the massage is administered soon after the exercise rather than waiting a few days. Other (human) studies using muscle biopsies have found that massage reduces inflammatory markers in the muscle, possibly in response to internal sensors that detect when cells are being physically pushed and prodded. Book your massage secure in the knowledge that it's a training aid, not a frivolous indulgence.

5. CRYOSAUNA


If ice water is good, then swirling nitrogen vapor at minus 200 degrees Fahrenheit must be even better. Er . . . right? The idea is that your blood vessels constrict in response to the cold, combating inflammation and muscle pain. From the few studies that have tested cryosaunas, it's clear that the blast of cold provokes a physiological response from your body. Whether this response is any better than an ice bath (or better than nothing, for that matter) remains to be seen.

6. COMPRESSION


Like ice baths, compression garments suffer from a profusion of conflicting studies searching for different effects. So far there's little evidence that wearing them while you run will make you faster, but the case for accelerated recovery is more encouraging. While no one has directly tested the effects of wearing compression socks during or after a Sunday long run, evidence from other sports suggests that compression really does reduce next-day soreness and accelerate strength recovery. The key: starting the compression as soon as possible after exercise. Get the socks on as soon as you get out of the shower, and keep them on for an hour or so.

OTHER RECOVERY AIDS


The list of products on the market is long, and many of them are plausible, even if they lack independent testing. Be open to new ideas, and experiment to find what works for you. But remember that no recovery aid yet invented is capable of substituting for the original post-workout miracle recovery technique: rest.

Wednesday, February 19, 2014

Tuesday, February 18, 2014

Fasted Workouts

from http://www.marksdailyapple.com

The real beauty of a good workout is not the mechanical consumption of calories that occurs during the workout itself. It’s that your ability to oxidize fat for fuel is upregulated and enhanced. Your mitochondria become more adept at burning fuel, your muscles become more sensitive to the effect of insulin (thus requiring less of it), and the food you do consume gets partitioned as lean, rather than fat, mass. And, with regular workouts, that ability to oxidize body fat and preferentially store energy substrates stays elevated (or rather normalized).
The problem with insisting on fasted training is exactly what you’re experiencing – lack of energy is common. I recall one of our worker bees here who got really into fasted training and ended up feeling like working out with food in his stomach was a waste. Problem was he often ran out of energy – just like you – for workouts and his workout consistency and progress dropped off a cliff because he didn’t want to train with food in him. It wasn’t until he divested himself from the “fed training = wasted training” mindset that he was able to resume progress and get stronger and fitter.
It’s a tricky balance, because workouts on an empty stomach are effective in their own way, and fat oxidation is generally favored over glycogen oxidation since there’s not as much of the latter to go around, but you have to do the workouts. If you don’t have the energy to do them, you don’t get the benefit. Ironically, I bet if you made sure to fuel up before your workouts for the next month or so, your fat-burning machinery would be humming along enough that you could then do workouts in a fasted state without feeling depleted. Even though I don’t make it a point to work out in a fasted state, I can do it without much of an issue if I have to because my fat burning ability is optimized.
In my experience, the best activities to do in a fasted state are really low level movement type stuff, like walking, hiking, cycling, maybe some yoga or real short, real simple body weight exercise routines. The folks who try to consistently lift heavy, run intervals, or go for distance on an empty stomach every single workout tend to crash and burn in the long run, at least from what I’ve seen and heard (in emails and messages from readers). There are outliers, vocal ones, but you might not be one of them.
In short, eat whatever you have to eat to initiate and complete the workout! Try the fasted training again later when you’ve got more of your ducks in a row.


Read more: http://www.marksdailyapple.com/wheat-germ-agglutinin-leptin-early-allergen-introduction-fasted-training-green-bananas-sunchokes/#ixzz2tdRWg5DE

Saturday, February 15, 2014

Friday, February 14, 2014

Misunderstanding Orange Juice as a Health Drink

Juice is, nutritionally, not much better than soda. How did U.S. consumers come to believe that oranges, in any form, were an important part of a healthy diet?
Read More  http://www.theatlantic.com

Thursday, February 13, 2014

Wednesday, February 12, 2014

Super Salad Smoothie Recipe

from http://www.healthyfellow.com/


During my recent health crisis, I began looking into new ways of getting more fresh fruits and vegetables into my daily diet. One option that immediately came to mind was eating salad. This isn’t my favorite way of enjoying vegetables, but, admittedly, it is a healthy and practical way to eat more of them. After a few days of having salad after salad, I began to wonder: Could I get more nutrition from similar ingredients if I blended them up? A crazy idea, I know. However, in theory, the end result could be something like a combination of a salad and soup. In practice, it became known as my “Super Salad Smoothie”.
By now, I think most of you know about the long list of health benefits associated with green leafy vegetables. So, instead of recounting the virtues of these powerful foods, I want to focus on several of the other ingredients I’ve carefully selected for this recipe. But, before I move on, I want to share some pertinent information about the types of green leafy vegetables I’ve chosen to use. For the sake of simplicity, I use organic, triple washed salad blends which are commonly available at health food stores and markets. In my neighborhood, I found two candidates which I think are excellent choices and listed below. They contain a wide array of nutrient dense, popular and uncommon salad ingredients including: organic baby arugula, red chard, spinach, green swiss chard and tat soi.
  • Taylor Organic Power Greens (the least expensive option)
  • Organic Girl Super Greens (pricier, but equally nutritious)
Healthy Fellow’s Super Salad Smoothie
5-6 oz Organic Greens
1 Organic Garlic Clove *
1/2 Organic Lemon
1 Tbs Organic Extra Virgin Olive Oil ** 1 Organic Button Mushroom
5 Organic Black Peppercorns
6-8 oz Purified Water
Nutritional Content: Calories: 185. Protein: 5 grams. Fat: 14 grams. Fiber: 7 grams. “Net” Carbohydrates: 8 grams. *** Vitamin A: 340%. Vitamin C: 160%. Vitamin K: 1,080%. Percentages are based on Percent Daily Values.
* Smashing garlic causes an enzymatic reaction which results in the formation of allicin, a phytochemical with potent antioxidant, anti-cancer and antimicrobial properties.
** 3-4 tablespoons of organic, extra virgin olive oil can be used if weight gain is desired.
*** “Net” Carbohydrates indicate the number of non-fiber carbohydrates.
Start by packing, yes, packing the greens into a high-powered blender cup. You want as many greens as possible! Personally, I use a NutriBullet with the large cup measure. Smash the garlic and allow to sit for 10 minutes or so prior to throwing it into the mix.** Add the half lemon with or without the peel. Even if you choose not to include the yellow skin, at least consider retaining the white pith underneath the skin and the seeds – sources of healthy bioflavonoids. Next, chop and drop the cleaned button mushroom. Then, put in the black peppercorns, olive oil and purified water. Finally, place the smashed garlic on top of everything else and blend until perfectly smooth. If the mixture is too thick, simply add more water.
If you’re wondering why you might want to add this recipe to your regular diet, keep the following in mind. Firstly, this smoothie is a good source of dietary fiber, healthy fats, numerous minerals (calcium, iron, magnesium, manganese and potassium) and an excellent reservoir for essential vitamins, including folic acid, Vitamins A, C and K. But, the real beauty of this formulation, according to the medical literature, is that it may very well confer nutritional protection against a variety of cancers. For starters, recent studies reveal that button mushrooms support mucosal immunity and have been linked to a lower risk of breast cancer. An interesting side note is that eating button mushrooms alongside garlic helps to minimize the likelihood of garlic breath. Speaking of raw garlic, its intake is associated with reduced incidence of colorectal, lung and stomach cancer. And, naturally occurring chemicals in the peel, pith and seeds of lemons likewise possess anticancer, antifungal and antiviral activity. Finally, the addition of black peppercorns and extra virgin olive oil enhance the absorption of both fat and water soluble nutrients (Vitamins A and K), and phytochemicals (chlorophyll, lutein, zeaxanthin) – which may benefit everything from bone to ocular health. Not bad for a simple, green drink, eh?
Note: If raw garlic isn’t right for you (or your co-workers, friends or mate), you can use a one inch piece of fresh, organic ginger root instead. Like raw garlic, fresh ginger may offer powerful protection against a variety of cancers: Update on the Chemoprotective Effects of Gingerhttp://www.healthyfellow.com

Tuesday, February 11, 2014

Resistant Starch

Resistant starch is resistant to digestion by the host organism (that’s you), acting more like prebiotic fiber (food for your gut flora) than anything else. More and more, we’re beginning to understand the necessity of feeding our gut flora, which don’t just impact our digestion, but also our immunity and cognition.

The cool part about resistant starch in relation to digestible starch is that its fermentation yields butyric acid, a short chain fat that actively improves insulin sensitivity and blood glucose control. In other words, it helps you become more tolerant of the carbs you can digest.

Unless you’re heating up your resistant starch past 140 ºF, which would turn it into fully digestible regular old starch, resistant starch doesn’t convert en masse into glucose in the body.


Read more: http://www.marksdailyapple.com/sprints-blood-sugar-resistant-starch-carbs-pufa-coconut-oil-cycling-chronic-cardio-morning-sickness/#ixzz2syJQbV4j

Monday, February 10, 2014

Is It Time for the Biggest Loser to Disappear?

by
http://blog.fooducate.com

The web is buzzing with conversation following the final episode of “The Biggest Loser”. The season ended with a jaw dropping win by Rachel Fredrickson, who shed 60% of her body weight. The young contestant is a former competitive swimmer and went down from 260 to 105 pounds in a matter of months. She took home  $250,000 jackpot.
But what did the viewers take home. How does an overweight person feel when she watches the program? Does it motivate, or does it create negativity?
There’s not one single answer, that’s for sure. But some things are for sure:
  1. NBC produces this show to make money, not to improve anyone’s health.
  2. The Biggest Loser pimps various products and foods targeting  dieters. Some of these are healthy, others are crap.
  3. There is an excess focus on exercise as the means to lose weight, whereas scientific research has shown that food choices account for 80% of weight loss.
  4. Rapid weight loss does not mean sustained weight loss. In fact, most diets fail because they are a temporary period of suffering to achieve a goal. True and sustained weight loss should never be about sustained suffering, but rather about healthy habits you can keep with for years.
  5. Many of The Biggest Loser contestants have regained all their weight loss and suffered physical and emotional problems as a result of the show.
While the idea of a prime time TV show that encourages people to take control of their weight and improve their health sounds promising in theory, it appears that its manifestation in today’s extreme TV culture is fraught with problems.

Sunday, February 9, 2014

Saturday, February 8, 2014

All-Natural DIY Dusting Spray

from http://www.onegoodthingbyjillee.com


For some reason I have had a LOT of requests for a homemade dusting spray lately. I think I have been dragging my feet on it because on the big list of household chores, this is probably one of my least favorite…if not my VERY least favorite! It’s not even that hard to do, I just have such an aversion to it. Go figure.

While a microfiber cloth all by itself usually will take care of the dust in my house, there are occasions when a dusting spray is called for. Like when there are streaks of grease or dirt MIXED IN with the dust.

DIY Citrus Dusting Spray

What You’ll Need:


  • 1 cup water
  • 1/4 cup vinegar (cuts through grease and grime & disinfectants)
  • 2 tsp olive oil (shines and protects wood)
  • 10-15 drops of Lemon essential oil* (makes your home smell naturally fresh and clean!)
  • Spray bottle

Friday, February 7, 2014

Sugary Drinks Worsen Performance

by
http://breakingmuscle.com/

Drinking sugary beverages before a workout is a common practice for athletes of all disciplines. The idea is that sugar will help to fuel the muscles and thus improve performance. This practice was put to the test in a recent study from the Journal of Strength and Conditioning Research.


Glycogen is a form of carbohydrate that is stored in your muscles and liver. It’s a limiting factor in anaerobic and intense aerobic exercise. In fact, when distance runners refer to “hitting the wall,” a state that makes their legs feel like they've been weighted down by lead, the culprit is the depletion of their glycogen stores. Glycogen depletion also reduces the body’s ability to convert macronutrients into energy.

Ensuring adequate carbohydrate intake, either before or during exercise, is one method athletes frequently use to keep their glycogen levels going strong. In the Journal study, the researchers compared two groups of athletes who consumed sugar to a control group of athletes who didn’t consume any sugar. One group consumed a drink with glucose (also called dextrose), which is plain old table sugar. The other group drank a beverage containing galactose, a slightly less-sweet monosaccharide. Both of those groups consumed what amounted to forty grams of sugar taken thirty minutes prior to exercise. The control beverage was sugar-free flavored water, and those athletes could not tell the difference. The control group therefore represented training in a fasted state.

Thirty minutes after consuming their drink, the athletes underwent a pretty rugged routine on an exercise bike. First, intensity was gradually increased over twenty minutes. Then, the athletes did an intense interval session. They completed the workout by maintaining a steady pace at 90% of their max power output. On average, the workout took a little over an hour to complete, which is the length of time many athletes would work out or participate in sports.

On average, glucose worsened performance compared to placebo, and galactose improved performance over placebo. This trend makes sense when we think about the difference between the two types of sugar. The body absorbs table sugar rapidly, which creates a rebound effect. The resulting insulin spike leads to lower blood sugar than our initial resting values. This hypoglycemic state is likely what caused the reduction in performance. In fact, one of the athletes was more sensitive to this effect, and his time in particular was significantly decreased after drinking the glucose version.

Galactose, on the other hand, is often broken down into glucose prior to being utilized by the body. Although this tends to happen quickly, the extra step apparently creates enough of a delay that it allows for greater stability in blood sugar and a favorable condition for endurance. While there was a trend toward galactose being superior to a fasted state, it was not significant.

Ultimately, for intense exercise that lasts more than an hour, the common habit of consuming sugary beverages might be a bad idea. The relative stability of a fasted state yields greater performance, roughly similar in values to galactose. Since beverages containing galactose may be difficult to find, you’re probably safe sticking with old-fashioned cold water as your performance-enhancing beverage of choice.

Thursday, February 6, 2014

Calorie Restriction for Endurance Athletes: Why It's Not Always A Good Idea

by
http://breakingmuscle.com

 Everyone knows that the way to lose weight is by using a simple formula where the calories out are greater than the calories in. What a lot of people forget is that your results in triathlons or other endurance events are based on one simple metric: your time. I have yet to find a triathlon where they weigh the athletes and use that as a factor for determining your placing.
 
Besides, simply reducing calories does not mean you will lose weight. The storage of fat is based on the work of insulin to manage blood sugar. In fact, two studies on super low-calorie diets - one in which participants ate only a thousand calories and the other where participants fasted - showed that people on a thousand calorie diet could actually gain weight:
 
In 1956, Keckwick and Pawan conducted a study of subjects consuming thousand-calorie diets. The subjects were divided into three groups. One group obtained 90% of their calories from protein, another group got 90% of their calories from fat, and the last group got 90% of their calories from carbohydrates. Those on the high-fat diet lost the most, the high-protein dieters lost somewhat less, and the high-carbohydrate dieters actually gained weight on average.
 
A study conducted in 1965 at the Naval Hospital Oakland in Oakland, California used a diet of a thousand calories per day that was high in fat and with carbohydrates limited to ten grams (forty calories) daily. Over a ten-day period, subjects on this diet lost more body fat than did a group who fasted completely.
 
So, simply restricting calories may not help with weight-loss goals. Furthermore, the issue for athletes is that they typically want to achieve three things with their training and diet
 
  1. Improve performance
  2. Achieve the ideal racing weight
  3. Improve performance
 
While restricting calories may cause a reduction in weight, extreme calorie reduction has a greater impact on performance and actually creates a body composition that is often the opposite of what an athlete is trying to achieve. Over a period of time, extreme calorie reduction places the body into what is labeled “starvation mode.” The primary fuel source for the brain is ketones that are derived from body fat (which is why a ketogenic diet “works”). But if the brain believes that the volume of calories being burned far exceeds the amount being consumed, then it starts to worry and a number of things happen:
 
Reduced cardiac output. Your brain will physically slow you down through the vagus nerve, which is why you may feel like you have no energy when training.
 
Low glycogen stores. We can store about 1,500 calories of glycogen and this is our primary fuel source for high-intensity training. If we are not consuming enough calories to reload this, then our tank empties and we have no fuel to push our hard efforts. Ever been in a race or a hard session and you try and push harder, but your heart rate is dropping and you just cannot push?  This is because the glycogen tank is empty. Glycogen takes about 24 hours to reload.3 If you run out during a race, it's going to be a long day.
 
Reduced ability to store glycogen. In addition to not having enough glycogen to support the training session, reducing calories can also reduce the amount of glycogen the body can store effectively, reducing the size of the tank come race day.4
 
Muscle Breakdown I. Hard efforts cause muscle breakdown. We need energy to rebuild this muscle. No fuel means no muscle rebuild and we effectively lose strength.
 
Muscle Breakdown II. If not enough energy is taken in through diet, then the body will use protein from its own muscle mass to meet its energy needs, leading to muscle wasting over time. If the individual does not consume adequate protein, then muscle will also waste as more vital cellular processes (such as respiration enzymes) recycle muscle protein for their own requirements.
 
Nutrients. People who restrict calories typically restrict nutrients essential for endurance sports such as iron, calcium, magnesium, and zinc. This is also the issue with techniques like gastric banding where the ability to consume enough nutrients is reduced.
 
So the effect of a large gap between calories consumed and calories expended can be summed up in two statements:
 
  1. You don’t improve or you get slower.
  2. You maintain fat and lose muscle tone.
 
Both are the exact opposite of what most people set out to achieve. So, the question becomes, “How many calories should I consume if I want to lose weight without impacting performance?” 
 
First ask yourself, do you need to lose weight? I hear so many endurance athletes say they want to lose 5kg (five seems to always be the magic number for some reason). Why? Is it a super hilly course? Are you trying to reduce stress on joints? Look at the performance reason before the number. I often say that this number is derived using the REM technique - the rectal extraction method.
 
If you do determine that you want to lean down use this method:
 
  • Start with 1,700 (the average base metabolic rate for men, use 1,410 for women).
  • If you have a hard session of one-hour in duration, add 800.
  • If you have an easy session (long run/ride), add 600 per hour.
  • If you are doing weights, add 600.
 
So, for a day when you have a swim and an interval set it looks like:
1,700 + 800 + 600 = 3,100
 
Reduce this number by 400 – and no more:
3,100 - 400 = 2,700
 
Take your weight in kilograms and multiply it by 4.8 (i.e. 70 x 4.8 = 336). This is the amount of protein you must have. The remaining calories (2,764) are energy - whether this is derived from good fats in a ketogenic diet or low-glycemic carbohydrates. 
 
These numbers may be slightly incorrect when it comes to your individual factors. This can be adjusted based on how your body responds, but always try and keep within the range of around 400 calories maximum deficit.
 
A focus on reducing calories is extremely common with triathletes who focus on weight as a metric of progress. But a focus on fueling the training with the right nutrients and a small calorie reduction where needed can produce a far greater overall outcome.

Tuesday, February 4, 2014

Normal physical activity obliterates the deleterious effects of a high-caloric intake

from  http://m.jap.physiology.org

A high-caloric intake combined with a sedentary lifestyle is an important player in the development of type 2 diabetes mellitus (T2DM). The present study was undertaken to examine if the level of physical activity has impact on the metabolic effects of a high-caloric (+2,000 kcal/day) intake. Therefore, healthy individuals on a high-caloric intake were randomized to either 10,000 or 1,500 steps/day for 14 days. Step number, total energy expenditure,  . Both study groups gained the same amount of body weight. However, the inactive group accumulated significantly more visceral fat compared with the active group. Following the 2-wk period, the inactive group also experienced a poorer glycemic control, increased endogenous glucose production, decreased hepatic insulin extraction, increased baseline plasma levels of total cholesterol and LDL, and a decreased cognitive function with regard to capacity of attention. In conclusion, we find evidence to support that habitual physical activity may prevent pathophysiological symptoms associated with diet-induced obesity.

Home care for sore feet


 from http://diyhealth.com


There are many medical reasons like arthritis, tissue injury, etc for foot or heel pain and in case they are present for a long time or appear unbearable, it is better to get yourself evaluated. However, as a routine care for your feet, to keep them healthy and fresh, there are many things that you can do yourself at home.
Most of the regular complaints of the feet are due to improper blood circulation and overstrain. Hence some activities and therapies that can improve the blood circulation or provide a general massage to the foot muscles will be of great help.

Do it yourself
Some of the activities that can be performed are:

  • Place your bare foot over a tennis ball and roll your foot back and forth. Do the same thing with the other foot and alternately continue it for some time. This can be done once or twice a day.

    • Place your feet over a sensory apparatus, like a sensory ball or an acupressure board and allow it to remain for some time. If the ball or board can roll, you can roll your feet and feel the spokes of the ball or board poking the surface of your feet. This helps to stimulate the senses and also helps to relax your mind.
    • Fill up warm water in a tub and cold water in another tub. Clean your feet and place in cold water for 5 to 7 minutes. Then remove your feet and place it in the tub of warm water. This helps in stimulation and relaxation of your muscles and senses.
  • Exercises like stretching your legs and feet on the floor and making movements from the ankle can be performed. Toes can also be stretched and tightened alternately.

    • Apply ice pack if there is pain especially in the heels and give some rest to your feet.
    • Immerse your feet in essential oils like peppermint oil, eucalyptus oil or others to obtain relief.
    Most importantly, check your footwear as they could be a major reason for discomfort. Choose footwear with good cushion and that best fits your feet.http://diyhealth.com

    Sunday, February 2, 2014

    Saturday, February 1, 2014

    9 Effective home remedies for removing warts

    from http://diyhealth.com
    Green tea

    Rich in antioxidants that help in removing free radical damage to the skin, green tea is also an excellent remedy for treating warts on the skin. Take 2-3 cups of green tea every day to increase the antioxidant supply to the skin and reduce the action of HPV on the warts. For external application, take a teabag and add to a cup of boiling water. Allow it to steep for five minutes. When the tea bag has become cold, apply on the wart and allow it to remain there for 10-15 minutes. Repeat every day thrice along with internal consumption of green tea. The warts will soon start drying and fall off. Green tea helps in repairing the cell damage and prevents further free radical damage to the skin, making your skin glowing and beautiful from within. The polyphenols that are present in green tea also reduce skin inflammation.

    Read More