The Diet Of Costa Ricans And How It Keeps Them Healthy

Located between Panama and Nicaragua in Central America, Costa Rica boasts a proud culinary heritage. Many scorn Costa Rica food selections for being high in saturated fats, but in actuality Costa Ricans are far more active than other cultures.

Costa Rican’s, locally called Ticos, never eat excessively. Limiting their portions is one way they stay so healthy. Also, lunch is the most important meal of their day. In fact, like many Latin nations, businesses and schools close down for a couple of hours at lunch so that employees and students can go home and have a leisurely meal with their family. This allows both a strong focus on family life, but also on slowing down a meal. In America, a typical school lunch lasts a mere twenty minutes at most and work breaks are usually an hour tops, so many must eat at their desk or machine. A Costa Rican’s lifestyle is completely different.

Costa Rica food often revolves around rice and beans, such as Gallo Pinto, a dish that translates to “Spotted Rooster”. Gallo Pinto is a dish that includes black beans at a three to two ratio to rice. Also added are onions, garlic, and salt. Meats are eaten sparingly, while beans provide a high content of fiber. Fiber can help counteract the saturated fats. Costa Rica food choices rarely include dairy or cheese.

As Costa Rica has water on both sides with the Pacific to the west and the Caribbean to the east, fresh seafood is always available. Unfortunately, the seafood is also extremely expensive as the country exports the bulk of its seafood. Chicken, pork, and beef are the more popular meats. Costa Rica food supplies use organ meat as well; so expect to find dishes involving stomach, brains, and other organs on the menu. Other staples of Costa Rica food choices include fresh vegetables such as tomatoes and a variety of beans, fruits, including plantains, and rice.

Costa Rica’s capital city, San Jose, is packed with outstanding restaurants and cafes. In San Jose, one can experience bold foods and beverages. Staple beverages such as sugarcane soaked in hot water are second only to the nation’s delicious Costa Rican coffee. Drinks mixing corn meal and milk are also common. Plantains are similar to bananas in appearance, but they cannot be eaten raw. Plantains are pounded flat, battered, and fried tender.

As one travels to other regions, the choices for Costa Rica food also decrease and become more traditional with the beans and rice dishes. Beans and rice dishes are usually served alongside a carrot and cabbage or lettuce and tomato salad. Sometimes Arroz, (fried shrimp or chicken), are found on the table instead of beans and rice. The salads are typically larger than the portion of beans and rice and that helps the Ticos to stay fit.

It is possibly to choose healthy selections of Costa Rica food. Stick to plenty of fresh fruits and vegetables and enjoy the delightful blend of culinary flavors.



Source by Gregg Hall

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The Difference Between Promotion and Event Marketing

Understanding the role of promotion and event marketing within any campaign requires a clear knowledge of the function of promotion and it’s impact on achieving marketing goals.

By design, individual or short-lived promotions drive immediate response, while long-term, repeat campaigns are designed to build consumer loyalty to a specific product or service.

Keep It Simple!

It’s important to remember that promotions need to be simple – for the product and the consumer. The product can be anything from radio stations to a can of coffee. The goal is always to get the product into the consumer’s hand. You can achieve that goal by promotion or by event, but they have different elements that make up start to finish. Promotions are (at the shortest) two weeks long and can continue for a couple of months. Events are generally from one day to a week and serve multiple goals for the client.

Promotion and event marketing are often seen as one entity, but both require clear, precise goals that are measurable by attendance, participation and/or sales. Both are an important part of strengthening customer/company relationships. Over the course of many years working in promotions, you gain experience. Experience is what you need to keep promotions successful.

Success Strategies

Here are two examples of successful promotions that were developed for clients, such as; Jack-in-the-Box, McBride Homes, Seven Up, Wehrenberg Theaters, Chads Coalition for Mental Health…all have generated response, sales and revenue for the organizations. Here’s a brief explanation of how some of them worked and the results:

Jack-in-the-Box was participating in a Mid-West event. We developed a promotion that brought the participation to the local stores by handing out coupons for kid’s meals that were specifically designed for the big event. Jack-in-the-Box created a way to stand apart from the hundreds of other companies by making themselves kid and parent friendly. They also offered value to potential customers and to a consumer market they had not cornered up to that time. Sales increased over the first weekend by 160%.

CHADS Coalition for Mental Health was looking to develop a signature event to drive fundraising and bring awareness to their organization. We developed Kids Walking for Kids focused on youth participation and increasing awareness of death by teen suicide via teens themselves. The first year, we raised over $150,000! We took an event and added a fundraising promotion element and they have steadily grown over the past 5 years.

The examples shown are just two of many successful and sustaining promotions developed for clients to meet specific goals.



Source by Alice J Ross

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Relationship Withdrawal – Why You Feel Like You’re Going to Die

You have just broken up with your boyfriend/girlfriend and you can’t eat, sleep, feel panicky, disoriented, can’t focus at work and feel like you’re going to die. Maybe you feel nauseous, have headaches, feel depressed, can’t function at home or at work, have cravings for the person, have thoughts of suicide, feel shaky, forgetful, or a host of other symptoms that make you feel horrible.

Welcome to relationship withdrawal. Yes, the symptoms you are feeling are the same symptoms a drug or alcohol or any other addicted person feels when their “substance” is removed from their lives.

How can this be so? And why is it so intense?

I have written several articles on the effects dopamine has on the brain. Dopamine is the “feel good” transmitter that our brain produces in response to something that triggers it. The trigger can be positive: exercise, falling in love, being surprised with some wonderful gift from a loved one; and it can also be triggered by something negative: spousal abuse, an unexpected response or event, drug/alcohol abuse.

The bottom line is this: Our brains like dopamine and they don’t care what we have to do to supply it to them, as long as they get their “fix.”

When we find ourselves out of a relationship with someone, it does not really matter to the brain whether it was a healthy or destructive situation. As long as the brain was getting its dopamine needs met, it felt okay. But once that supply is gone from our lives, the brain gets cranky and starts to flood us with all sorts of physical and psychological symptoms. Sometimes these symptoms are so bad, that we will voluntarily return to whatever the supply was that we left, including horrible and painful relationships, just to get that dopamine level met and thereby quiet and quell the dreadful withdrawal. This is one of the reasons some people can’t leave a bad relationship. It is also the reason we feel like we are dying when we get dumped from what we thought was a good relationship. It is like being on a treadmill running 5 miles an hour for a long period of time and then suddenly the treadmill is turned off. We are still in motion, even though the treadmill is no longer running us. Instead of the euphoric dopamine production, we crash and burn in a dysphoric state.

The brain knows there are many ways for us to get our dopamine “kicks.” But as creatures of habit, we will seek the same thing over and over until it destroys us; or we may instead switch addictions and leave the drama filled relationship and do other things to get our dopamine needs met. With each bout of addiction comes the need to up the ante because the brain will need more and more as it gets accustomed to the ever increasing levels of dopamine. The pattern becomes a disease of the brain which is constantly talking to us and telling us to feed it more and more. This explains why people literally feel as if they are going into withdrawal when they get out of a relationship. The brain is begging for a fix.

Anyone who has ever been through drug or alcohol rehab knows that it takes time to go through the withdrawal. Time has an elegant and eloquent way of calming us down if we allow it to. If you or someone you know is going through relationship withdrawal, share this information with them. Be as supportive as you can and if you are going through it yourself, don’t isolate. Isolation will magnify the symptoms and prolong the recovery. Get active and stay busy in something positive. Start to walk, jog, volunteer to work with animals, work out at the gym or take a class so that the dopamine levels in your brain can be positively activated. And do this every day whether you want to or not. If you wait for your feelings to catch up with you, you will never get there! Get a notebook and journal about your feelings each day, then put the notebook away and get proactive doing something positive for yourself. Allow yourself only 5 minutes twice a day to cry over it and then get on with your life in between the crying spells. Seriously, schedule and time out your crying spells. Then get on with it. Learn from the relationship and make a solid plan for what you will do, won’t do, will allow, won’t allow the next time you are in a relationship. Know that in time, you will look back on your stint in withdrawal and it will be over…for good.



Source by Dr. Fayr Barkley, Ph.D.

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How Orthodox Medicine Contrasts With Alternative Medicine

Introduction

Orthodox Medicine is provider-dominated with a narrow range of choice; by contrast, Alternative Medicine is a marketplace offering a vast and growing range of choices. But the difference between Alternative and Orthodox Medicine is clear enough;Orthodox Medicine is based upon the scientific study of disease processes (or is working towards this goal), while Alternative medical systems have non-scientific approaches based on spiritual, mystical, or otherwise intuitive insights. But much Orthodox Medicine is not evidence based either.

Orthodox Medicine

Orthodox Medicine seeks to fix or repair, and not to support. Orthodox medical practitioners do an invaluable job within their area of expertise, as do holistic practitioners. Orthodox Medicine is well organized, unbelievably well funded, and has total control over the news media due to the massive amounts of advertising dollars spent by the pharmaceutical industry AKA “Big Pharma”.

Orthodox Medicine is provider-dominated with a narrow range of choices; by contrast, Alternative Medicine is a marketplace offering a vast and growing range of choices. Orthodox Medicine resembles a highly restricted but nutritionally-balanced diet; Alternative therapies are like an endless pick-and-mix banquet from which the consumer selects what they fancy, taste it, then decide whether to eat more or try something else. Orthodox Medicine has evolved from its founding principles into a model that is today, based on disease care. Orthodox Medicine treats the body (person) in isolated parts and believes it has the power and knowledge to fix an innate (natural) system by interfering in its normal homeostasis (whole body balance) using powerful man-made chemicals. Orthodox Medicine has never been a model about health.

Alternative Medicine

Alternative Medicine, on the other hand, is very poorly organized, equally poorly funded, disjointed, and severely persecuted by Orthodox Medicine. Alternative practitioners may learn homeopathy, herbalism, kinesiology, electrodiagnosis, chiropractics, osteopathy, aromatherapy, reflexology, body works, iridology, cymatics, gem therapy, electro-magnettherapy, colour therapy, nutritional therapy, naturopathy, acupuncture, stress release,counselling etc. Alternative Medicine fits very well with some of the dominant attributes of modern society because it is characterized by continual generation of choice and depends upon the mass media for dissemination of information.

Conclusion

Since the goal of Orthodox Medicine is simply to remove symptoms of disease rather than attain a condition of optimum health, the elimination of symptoms becomes an end in itself rather than a means of identifying and correcting the underlying cause of disease. The direction in which Orthodox Medicine is progressing is abundantly clear. Firstly,if Orthodox Medicine is to begin to accept responsibility for treatment of lifestyle diseases then it must cease its interventionist approach and utilise the traditional caring and supportive approach of holistic medicine.

While Orthodox Medicine is clearly superior to holistic medicine for the treatment of serious trauma and acute or life threatening diseases, holistic medicine, with its fundamentally supportive nature and its ability to embrace the importance of nutrition, is much more effective when it comes to promoting healing and preventing further illness in the future. It is in this area particularly where accurate diagnosis and a high level of co-operation between Alternative Medicine and Orthodox medicine is highly desirable.



Source by Richard Ealom

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Facts About the Healthy Benefits of Gano Coffee, Tea, Cocoa and Supplements

Research shows that it helps the human body perform more efficiently, and at its best. This research has been done by scholars, foreign as well as domestic, and also by colleges, drug companies, and hospitals. They have found that the body just works more effectively with the use of the fungi.

Other findings due to the research done on it is that it strengthens and improves the immune system. It helps the digestive system work more efficiently. It also treats many skin problems. Oxygen levels in the blood system increase with it, and the body is able to build up defenses against certain allergies. It revitalizes the human body and balances its metabolic rate, as well.

They grown on tree trunks, living or dead, and they look like hoofs or fans. They are large, woody perennials, and their woody brackets are called conks. They are also leathery, and sometimes they do not even have a stem. Their double walled spores have yellow or brown layers that appear to be ornamental. It is a fungi that grows on hardwood decaying species or coniferous ones. The enzymes within them are able to break down the wood components. Because of this, people are research whether or not the power of these mushrooms can be harnessed for industrial applications.

Used in many traditional Asian medicines, their bioremediation properties can also attack soil contaminants, chlorine, and bacteria. It is a polypore, but a different type because it has a double walled basidiospore.

The tea is also a wonderful product with health benefits. It is actually super oxide dismutase, so it is called Gano Tea SOD. It is made from the rooibos tea leaves that are found in South Africa, along with the the extract. It aggressively fights free radicals as it works as an antioxidant. And it has a unique flavor as well as a pleasant aroma to enjoy.

The tea also eliminates free radicals, and it has an anti-aging effect. It helps to prevent allergies on the skin, and is a digestive aid, as well. It also strengthens immune systems.

The coffees is also made from the extract, a higher quality coffees, creamer in a non-dairy form, and some sugar. It has about ninety calories per serving, with twenty five calories from fat. The sodium content is twenty five milligrams, or one percent, with one gram of protein, fifteen grams of sugars, and sixteen grams of carbohydrates, or five percent.

Generally energizing, the mushroom that is used for these coffees and tea formulas was discovered about four thousand years ago. They had found way back then that it reduced fatigue while providing vigor and energy. Some have cream and sugar already added, while others have a hint of chocolate or chicory. There is also a mixture of it with green tea, which will help with weight loss. Coffees and teas that keep you fit are gaining popularity because of its wonderful properties for creating health and well being.



Source by Ruth Bird

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Penis Health and Nude Sunbathing: A Testosterone Booster?

Many men are avid fans of nude sunbathing, taking pains to ensure proper penis health by keeping the organ covered in a good, effective sunscreen. The pleasures of nude sunbathing are many, and as long as appropriate penis care is practiced, it can add an extra element of fun and freedom to one’s beach or backyard experience. And interestingly, there may be a testosterone benefit associated with tanning in the nude as well.

Testosterone

Testosterone, of course, is the male sex hormone and something about which men often have concerns. While few men ever actually know what their exact testosterone levels are, most men want to make sure that they are on the high side.

That’s understandable. In popular culture, high testosterone levels are associated with true manliness: a hairy chest, bulging muscles, a sperm-filled sack and a massive penis always standing erect and ready for action. While the truth is that there is not quite such a direct link between the hormone and these attributes, testosterone nevertheless plays an important role in both physical development and sexual issues, including the sex drive.

Sunlight

Sunlight is of great importance to the continued health of any individual, male or female. In men, sunlight can play a role in increasing the amount of testosterone produced by the body. This is one of the reasons that ancient Greeks used to exercise outdoors in the sun. While an indoor gymnasium has its advantages, the lack of sunlight is a definite detriment.

When bare skin is exposed to sunlight, there is a definite increase in testosterone production. One study found that exposure to sunlight on the back increased testosterone production by about 120%.

Even more impressive, exposure of the genitals to sunlight increased testosterone by 200%. (That might be one reason so many erections pop up on a nude beach – that and the presence of shapely nude women, of course.)

Add in some exercise

If a guy really wants to get the testosterone levels climbing, he should consider combining exercise with his nude sunbathing. Vigorous exercise also stimulates the process by which testosterone is produced, so engaging in a naked workout outdoors should have even more of a benefit.

One can bring weights to the beach if one wants, but it may be easier to just engage in more sports-like activities. A game of nude volleyball or bare basketball can get the job done and be much more enjoyable. (But do remember, men: you’re playing without an athletic supporter, so be careful.)

Another activity that can be entertaining is nude yoga. This has become more and more common in recent years. It’s worth investigating if any practitioners are in one’s area and if there is a clothing-optional outdoor space where a class could be held.

Take care

Remember, the direct exposure of the penis to sunlight results in the testosterone boost. This means that a man needs to go the full Monty to derive the maximum benefit. This also means that a man needs to limit the amount of time that the penis is exposed to sunlight without sunscreen. If the penis is making its nude sunbathing debut, lathering on sunscreen regularly is essential. If it has a bit more experience in being exposed, a man can parcel out a bit of screen-free penis time – but he must be careful not to overdo it!

Nude sunbathing can help boost testosterone levels, but it also exposes just how good one’s penis health practices are. That means men who are going natural should regularly use a first-class penis health creme (health professionals recommend Man1 Man Oil), especially if they are prone to dry or flaky penis skin. A crème that contains a combination of natural moisturizers (such as Shea butter and vitamin E) can provide the hydration to deal with common dermatological issues, making the rod appear shiny and smooth. If a persistent odor clings to the penis even after washing, a crème formulated with vitamin A can do the trick. That vitamin is equipped with antibacterial properties that attack rank member order. Employ that crème to help one’s manhood make an impact on the beach.



Source by John Dugan

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Human Resource Planning for Healthcare

The WHO defines HRH (Human resource for health) planning as “the process of estimating the number of persons & the kinds of knowledge, skills, & attitudes they need to achieve predetermined health targets & ultimately health status objectives”.

HR planning is a dynamic process, involves 3 stages; stocktaking, forecasting, & designing temporary workforce. In the first stage of stocktaking, recruitment & selection of key types of employees align with strategic business plan to achieve specific targets. The second stage of forecasting is subdivided into two phases, forecasting future people needs (demand forecasting) & forecasting availability of people (supply forecasting). The third & final phase involves flexible strategy to recruit temporary employees as per need assessment & cost-effective benefits.

1. Stock-taking: – The principle is to identify how many people are needed at every level of the organization to achieve business objectives- in line with overall strategic plans – & what kind of knowledge, skills, abilities & other characteristics these people need.

The optimal staffing of modern health services requires many different types of staff. These include; –

1. Clinical workers – doctors & nurses.

2. Technical staff for diagnostic services, such as laboratory & radiology, pharmacy staff.

3. Environment health workers, such as health inspectors.

4. Preventive & promotive staff, such as community health workers, administrative staff, etc.

In a healthcare organization, traditional quantitative approach are used to make enumerative judgments based on subjective managers prediction to allocate certain budgets for employee’s payroll expenditure & need assessment of key employee potentiating responsive to organizational system & design. Resource allocations are best executed with the help of activity based cost management, that controls cost & labor required for specific job/event & reduce wastage.

For example: Comparative rates of healthcare activity: –

Inpatient care bed days per capita

Acute care bed days per capita

Acute care staff ratio – staff per bed

Acute care nurses ratio – staff per bed

Inpatient admissions per 1000 population

Acute care admissions per 1000 population

Doctors consultation’s per capita.

The types of health staff in a particular country are dictated by the kinds of health services provided & level of technology available.

For example: –

Nature of health organization: primary, secondary, & tertiary.

Types of sector: public, private, non-profit funded organization.

Infrastructure: size of the hospital (200 beds, 400 beds, 1000 beds).

General (multispecialty) or specific care providers (cardiovascular, cancer).

2. Forecasting: –

Demand forecasting: – Planning for the medical workforce is complex & determined by relatively mechanistic estimates of demand for medical care. Dr. Thomas L. Hall (1991) proposed 5 generic methods for estimating demand for health care, such as

1. Personnel to population ratio method: – This method calculates ratio of number of health

Personnel as compared with the population count. However, with inappropriate data available, it has serious limitations, such as it is only applicable with acceptable health conditions, a stable health sector, & a limited capacity for planning.

2. The health-needs method: -This method requires & translates expert opinion about people’s health needs to staff requirements. Health needs are derived from the determination of disease specific mortality & morbidity rates. The staff requirements are evaluated from the norms for the number, kind, frequency, & quality of services,& staffing standards that convert the services into time requirements by a certain category of health workers to perform the services. This method initiates the need for sophisticated data system & survey capabilities, & a high level of planning expertise which are not readily available.

3. The service -demands method: -This method accounts the numbers & kinds of health services people will use at an anticipated cost of obtaining them, rather than their professionally determined need for such services. This specifically provides data about economical regression pertaining to utilization of private healthcare sector as compared to government funded health sector.

4. The managed healthcare system’s method: – The managed health care system’s entails a known client population who would have reasonably good access to health amenities. But flexible socio-political trends & economical recession influence healthcare reform policies.

Supply forecasting: –

Forecasting HR supply involves using information from the internal & external labor market. The calculation of staff turnover & workforce stability indices measures internal supply for HR Planning. External labor market gives detailed spectrum on tightness of supply, demographic factors, & social/geographic aspects.

Internal supply: – The evaluation of the gross number of people needed for a specific job & arrange for other provisions of HR processes, such as training & developmental programs, transfer & promotion policies, retirement, career planning, & others have crucial importance in maintaining constant supply of HR in an organization.

1. Stock & flow model: – This model follow the employee’s path through the organization over time, & attempt to predict how many employees are needed & in which part of the …

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Penis Sounding: How to Preserve Penis Health

When it comes to pleasure, sometimes a man will go to truly great lengths to find the ultimate sensations. This means he won’t hesitate to try things that are a little off the beaten path, so to speak – including things that might actually lead to penis damage. Penis sounding is one of those solo adventures that a man might expect to derive great pleasure from, but he might not think about the consequences. If a man is determined to try penis sounding, these penis care tips can help ensure he stays healthy.

What is penis sounding?

Sounding is actually a medical procedure in which a thin rod or probe, called a ‘sound,’ is inserted into the urethra. It was originally designed as a way of treating sexually transmitted diseases, as it allowed the doctor to get a better look inside and deliver medication right to where it was needed most. Today, the procedure is designed to help the urologist find any obstructions in the urinary tract. It might also be used during a piercing procedure. It is a procedure only performed when absolutely necessary.

Why use it for pleasure?

As with anything else involving the penis, men simply love to experiment with what might bring more pleasure. At some point, the idea of using a sound to create pleasurable sensations led to guys trying it – and now it is considered a ‘fringe’ act for pleasure-seekers.

The idea is that inserting a thin sound into the urethra, then gently tapping it, can provide a vibration that a man can feel from the inside of his penis. Some find this quite stimulating.

The dangers of sounding

Of course, penis sounding is frowned upon for many reasons. The first is quite simple: It is just not a good idea to stick anything in the urethra. When the procedure is performed in a medical sense, the area is completely sterilized, but even that might not be enough to alleviate the infection risk altogether. Performing sounding on his own, perhaps not even with medical-grade equipment, increases the risk of infection and damage significantly.

Besides that, there is always the risk of penis pain. A man can suffer tears or damage to the urethra and penis tissue, as well as issues with the muscles of the penis. The result can be intense pain, infections, and even trouble with urinating or with holding in urine.

A must-have list of safety measures

For some men, even a run-down of the dangers will not be enough to prevent them from trying it. For those adventurous souls, the best way to avoid penis pain and damage is to follow very careful instructions when attempting penis sounding. Here are a few tips:

1. Choose a thin sound, one that will not stretch the urethral opening.

2. Ensure the sound is medical grade and sterilized before use.

3. Sterilize the penis and the area around it as well.

4. Insert the sound only when the penis is flaccid.

5. Use an exceptional amount of lubrication to help ensure no damage ensues.

6. Always keep one hand on the sound to ensure it doesn’t move too much.

7. Let the penis engulf the sound, rather than pushing it in.

8. Tap on the sound for the pleasurable sensation; never move it back and forth.

9. If the penis becomes erect during sounding, do not remove the sound until the penis is soft again.

10. Watch carefully after sounding to make sure there is no bleeding, extreme soreness, bruising, penis pain and the like. If any signs of this appear, see a physician immediately.

In addition to the good penis care that is required of a man who will be venturing into unfamiliar pleasure territory, the use of a top-notch penis health crème (health professionals recommend Man 1 Man Oil, which is clinically proven mild and safe for skin) will help ensure he has great health every day. Look for a crème that contains vitamin C for blood vessel health, as well as alpha lipoic acid to help prevent cell damage. Soothing Shea butter can help ensure a man keeps his penis skin as healthy as possible.



Source by John Dugan

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The Bladder – Urge Incontinence

STEP 0. DO NOTHING

As the majority of cases of urge incontinence are idiopathic, that is, they have no known cause, even after extensive testing, spare yourself the health risks of invasive tests.

STEP 1. COLLECT INFORMATION

  • It is estimated that 34 million Americans deal with overactive bladder, defined as an urgent and frequent need to urinate, or urinating more than 10 times in 24 hours. Most are older than 40, and one-third to one-half are men.
  • Urge incontinence comes on so quickly and so powerfully that there is no time to get to a toilet, even if you are standing right next to one! For some women, even the thought or sight of a toilet causes leakage.
  • There are many causes of urge incontinence. Invasive diagnostic tests requiring catheterizations are best refused, however, as the results are often inconclusive. In general – unless there is a known cause such as an enlarged prostate, a bladder infection, vaginal yeast overgrowth, interstitial cystitis, fibromyalgia, or multiple sclerosis – urge incontinence/overactive bladder is thought to be caused by abnormal nerve signals to the bladder, which initiate spastic muscle contractions and an often uncontrollable need to urinate, even when the bladder is not full.
  • A bladder diary lists the times of day you urinate (including leaks), the amount of urine you void, what you drink and eat and when, and medicines you took. Over a period of a week or two, patterns emerge that can help you retrain your bladder.

“About 30% of women [with overactive bladders] get better simply by understanding what’s happening and thinking about it.”

STEP 2. ENGAGE THE ENERGY

  • A powerful visualization coupled with a physical trigger can put you in control of your bladder, fast. Choose an image, visualize it repeatedly, then use it to help prevent leaks and urgency. If you visualize for even two minutes a day, you will get results faster than if you take drugs. If you use the physical trigger while you visualize, eventually it, alone, will be enough to control your urge incontinence, you won’t need the visualization any more. Sitting alone, in a tranquil environment (a bathtub is fine), close your eyes and imagine vividly, using all your senses: see the scene, taste it, smell it, feel its texture, listen to it. As in a dream, you can create whatever you want. Take many quiet sessions to make your visualization real; don’t try to do it all at once. Create your own visualization or try one of these.
  • Visualize the nerve message between your bladder and your brain as a stream of water; in your imagination, install dams and locks to slow it down. When you visualize, squeeze your fist in a slow rhythm.
  • Visualize the nerve pathway as a road; set up gates or toll booths all along it, starting at the bladder and working your way up to the brain. When you visualize this, gently bite your lower lip.
  • Imagine a large, strong hand gently pushing up between your legs and comforting you. When you do so, smile.
  • Homeopathic remedies for urge incontinence include:
    • Belladonna: if there are chronic spasms
    • Eupatorium pur.: bladder always feels full
    • Sulphura: urge is sudden and intense
    • Nux vomica: urge accompanied by pain
    • Uranium nitricum: burning pain
  • Biofeedback using electrical or pressure-sensing devices can increase awareness of the bladder, foiling urge incontinence. It is so well-studied, and so effective in relieving incontinence, that Medicare covers the cost.
  • Everyone who is incontinent has weak muscles. Those with stress incontinence “deny the problem, pay little attention to bladder signals, and are surprised when a slight physical exertion forces urine out. The urge patient, on the other hand, is preoccupied with bladder signals … and rushes to the toilet at the first signals. … the brain learns to stop inhibiting the reflexive contractions of the bladder …”

    Leslie Talcott, director Perineometer Research Institute

    STEP 3. NOURISH AND TONIFY

    • Retrain your bladder to relieve urge incontinence. Since the bladder is only half full when urge begins, countering the urge to urinate, and gradually lengthening the time between visits to the toilet can work wonders. With practice, the threshold of urge is raised and the nerves no longer signal so frequently.
    • Food additives such as MSG, potassium sorbate, aspartame, and food colorings aggravate urge incontinence.
    • Vitamin B12 deficiency – common among vegetarians and epidemic among vegans – can mimic MS, including causing uncontrollable bladder spasms or urge incontinence. Vitamin B12, in its usable form, is available only from milk, eggs, fish, and meat.
    • Including at least 25 grams of real fiber from whole grains, beans, and nuts in the daily diet may significantly ease urinary overactivity and urge incontinence.

    STEP 4. STIMULATE/SEDATE

    • For men with overactive bladders, herbalist Terry Willard uses a tea of
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    Top 10 Healthiest Alkaline Diet Foods

    Ever heard of alkaline diet foods? If not, it is high time you do. Work pressure, home making, maintaining personal and professional relations is taking a toll on everyone’s food habits, resulting in more than 70% of the present generation suffering from acidity and heartburn. Every third person seems to be complaining of gastric problems, indigestion and acid reflux. All of this is due to the imbalance in the acid-alkaline pH of foods that consumed these days, where you simply grab something and rush to work. Fast foods, sodas and the like are being consumed left, right and center by the young generation, thus giving rise to deficiency in minerals, vitamins and nutrition.

    Alkaline diets have been found to be extremely beneficial for optimum health. You can keep chronic ailments such as acidity, osteoporosis, and generalized weakness at arm’s length with foods rich in alkaline content. Alkaline foods are important since the pH of human blood is slightly more alkaline. This makes it necessary that we have more of alkaline pH than acidic content in the body.

    What are the benefits of Alkaline Diets?

    Alkaline diet foods have a plethora of benefits such as:

    • Improved resistance
    • Vibrant temperament
    • Increased Alertness
    • Strong teeth and Bones
    • Easy Digestion

    Alkaline diet foods are vital to maintain the pH levels of blood at an optimum of 7. Alkaline foods are mostly vegetarian foods consisting of fresh foods and vegetables.

    Listed here are the top 10 healthiest alkaline foods for nutritional benefits:

    1. Spinach and Greens – Spinach has been found to contain maximum benefits and is highly alkaline. It can be consumed raw or cooked with equal effect. Other leafy green vegetables such as lettuce, fenugreek leaves, basil etc. also are extremely good as alkaline foods. They also contain a lot of minerals and vitamins as an added advantage.
    2. Cucumber – Raw cucumber is not only a zero-calorie vegetable, it is highly alkaline when consumed raw. It is delicious and contains a host of nutritional benefits. Cucumber improves overall digestion and keeps your skin fresh and glowing. It contains healthy alkaline water that helps in flushing out unwanted wastes from the body.
    3. Banana – Banana can be considered a whole food due its numerous dietary advantages. It gives instant energy and is hugely alkaline. In fact, if you are suffering from severe acidic problems, a banana diet can work wonders in reducing the burning sensation and indigestion remarkably. Bananas have healthy sugar content and can be consumed by anyone irrespective of his health condition.
    4. Celery – Celery is a delicious alkaline food that can help you immensely in keeping your pH levels at normal range of 7. When half-cooked, it gives maximum nutritional value and can be eaten as fresh salad too.
    5. Broccoli – Broccoli is one of the most nutritious and alkaline foods that has proved itself time and again. It is easily digestible and is a rich source of valuable minerals such as carotene and calcium. These minerals help in improving immunity and combat diseases in a remarkable manner.
    6. Avocado – This wonder fruit is a rich source of alkaline food and has an overall benefit in maintaining good health. Avocado improves your hemoglobin content and is extremely beneficial in restoring normalcy in a disease affected body.
    7. Capsicum – Capsicum, also known as bell pepper is a rich anti oxidant and can be useful whether eaten cooked or raw. It is not only of high alkaline and nutritional value, it is also very delicious and adds taste to any dishes that are prepared with capsicum for flavor.
    8. Potato Skin – Although potato is found to be acidic in nature, potato skin is very rich in alkaline content. Raw potato juice is found to be very useful in reducing the acidic content in the stomach.
    9. Soy beans – Soy beans and soy milk are greatly alkaline and can be used as nutritional alkaline foods.
    10. Cold Milk – Cold milk is found to have high alkaline content and is often recommended to combat heartburn and acid reflux disorders.



    Source by Rachel M Turner

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    Can You Trust Condoms?

    Condoms come in a variety of styles and colors. Some have a reservoir tip to catch semen while others – the so-called “ticklers” – have rubber projections which supposedly increase vaginal stimulation.

    There are colorless, transparent and brightly colored condoms. But all of them are used the same way. Before intercourse, the condom is rolled onto the erect penis to prevent sperm from entering the vagina.

    How effective are condoms in preventing pregnancy? This thin rubber sheath is about 70 to 90 percent effective, depending on how it is used and the kind of condom you have. But accidents do happen. That’s because the condom may either break or slip off. As the editors of Consumer Guide’s “Family Health & Medical Guide” pointed out:

    “Several problems may occur with the use of the condom. For example, tiny holes or tears may develop in the sheath, causing leakage of sperm. Also, when the penis is withdrawn from the vagina as intercourse is completed, the condom sometimes breaks or practically unrolls inside the vagina, releasing its contents.”

    “How often do condoms tear or slip off during intercourse? Surprisingly, no one is sure. About 12 percent of condoms made in the United States and 21 percent of those made abroad fail the (Food and Drug Administration’s) periodic spot checks for defects. And in the very few studies of actual use, the condom either slipped or broke from four to 15 out of a hundred times during vaginal intercourse,” added Deborah Franklin in Health magazine.

    Things were much worse in the past. In the 1930’s, prior to rigid standards set by the FDA, as many as three-fourths of all condoms in the market were found to be defective. When the FDA stepped into the picture by examining all kinds of condoms – both local and imported – these defects were minimized and manufacturers themselves started improving their stocks.

    One test used by the FDA to check the condom’s quality and strength is the standard water test. In this test, a condom is filled with water and is examined for leaks or bulges which indicate thin spots that could break later.

    “Since April 1987, (FDA) inspectors have shown up unannounced at condom factories to review records and sample condoms at random, checking for cracks, mold, dry or sticky rubber, and the like. Chiefly, however, the agents run a standard water test – filling condoms with about 10 ounces of water – to spot pinholes. If they find leaks in the equivalent of more than four per 1,000 condoms in a production run, that entire lot must be destroyed – often tens of thousands of condoms or more. Imports are inspected, too, at their port of entry,” according to the editors of Consumer Reports.

    “The standard test involves the introduction of 300 milliliters (ml) of fluid, suspending the condom for one to three minutes, and testing for leaks. The average ejaculate (semen) is only 3 ml so 300 ml goes a long way in assuring that the condoms are strong enough,” added Dr. Michael Lim Tan, executive director of the Health Action Information Network, in Health Alert. (Next: How to use a condom.)



    Source by Sharon A Bell

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    Penile Rash Treatment – Quick Tips for Curing Penis Rash

    A penis rash can appear as a reddened area of the skin or as small, red bumps that may be accompanied by inflammation, itching and soreness. In some instances, the bumps may rupture, or they may be covered by a scab-like crust. Men who are affected by a penis rash should be aware of the potential causes and risk factors. In addition, a penile rash treatment containing penis-specific vitamins and minerals may help clear up minor skin rashes and prevent further outbreaks.

    Common Causes of Penis Rash

    Contact dermatitis – The penis skin may react to the chemicals in certain plants, as well as detergents and cleansers, resulting in an itchy, reddened rash on any part of the penis or scrotum. The itching may be mild to severe. However, scratching at the affected area should be avoided, as this can tear the skin and prolong the healing process. Vitamins and minerals that support healing and contain skin-rejuvenating properties are often all that is needed to help clear up this type of rash.

    • Allergies and skin sensitivities – Many men have skin allergies or sensitivities that may cause a rash, swelling, soreness and itching of the penile skin. The latex used to make most condoms is a frequent cause of allergic reactions. Spermicides, lubricants and even the bodily fluids of sexual partners may also cause an allergic response in some men. Avoiding these substances is necessary to prevent skin reactions that cause rash and itching. When a rash does occur, healing nutrients such as vitamins A and D can help to clear the problem quickly, while moisturizing agents such as shea butter and vitamin E can soothe the discomfort caused by an allergic reaction.

    • Infections – Bacterial and fungal infections of the penis are common, as the warm, moist environment of the genital area allows these microbes to thrive. Natural anti-bacterials such as vitamin A can help to eliminate harmful bacteria, while vitamins D and B5 are indicated for healing minor skin irritation. In addition, keeping the penile skin clean and moisturizing frequently can prevent tiny cracks and fissures from developing on the skin’s surface and allowing harmful environmental agents to penetrate the outer dermal layer.

    • Hot weather – Most men are familiar with heat rash, which occurs as a result of sweating and chafing in the area of the penis. While heat rash generally clears up on its own, maintaining healthy skin through nutrient support and proper hydration can promote more rapid healing. In addition, moisturizing treatments such as shea butter and vitamin E can calm itchy, irritated skin and leave it feeling soft and smooth.

    • Acne, eczema and psoriasis – Like the rest of the body, the penis can be affected by these common skin issues. Dermatologists often use preparations containing vitamin A, or retinol, to clear up blemishes, soothe irritated skin, and reduce the appearance of redness and peeling.

    Tips for clearing up a penile rash

    The following tips can help to clear up an unpleasant penis rash and minimize the risk of developing irritated, inflamed penile skin:

    1. Wash the area regularly – at least once a day is best – using an all-natural cleanser or soap product.

    2. Dry the penis skin and surrounding area thoroughly before putting on clothing.

    3. Wear non-restrictive clothing that allows the skin to “breathe.”

    4. For men with latex sensitivities, non-latex condoms should be used for protection during sex.

    5. Treat the penis skin daily with a penis health cream that contains natural ingredients that are indicated for maintaining healthy penis skin.

    Effective penile rash treatment for all skin types

    Vitamins such as A, B5, C, and D, as well as certain amino acids and natural moisturizers, are indicated for improving the tone and texture of the skin, reducing the risk of minor skin issues, and boosting the body’s immune response, resulting in more rapid healing.

    A specially created penis health formula (most health professionals recommend Man1 Man Oil) containing these essential nutrients may help to soothe irritation and itching, reduce the risk of developing uncomfortable skin conditions, and restore the penis skin to its normal, healthy condition.



    Source by John Dugan

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    Health Benefits of Activated Carbon Air Filters – They Can Do More Than You Think

    There has been a lot of discussion lately regarding whether activated carbon (charcoal) air filters really do provide any measurable health benefits. Well, the answer according to research is definitely ‘yes’, but for the sake of our health, we’d better take their word for it and err on the side of caution. Why? The type of indoor air pollutants that activated carbon removes are of the chemical, gas, and odor nature, and it’s those types of pollutants that can cause a range of problems, both in the short term and over time-problems such as allergies, asthma, COPD, heart disease, cancer and more.

    Ever wonder how some illnesses or just ‘looking older’ just seems to ‘suddenly’ appear, out of nowhere? Truth is, research shows that most illnesses, bodily dysfunction, even aging don’t just ‘show up’ one day. They are the result of a buildup of pollution in the body, and over time, this pollution gets in the way of normal cell function. And when cells don’t function properly, they change, lose their shape, and often die. And if the air we breathe on a daily basis isn’t being cleaned of the chemical and vapor-based pollutants found in most homes and offices with a quality air purifier with activated carbon (charcoal) filters, that means our bodies are absorbing those pollutants that cause our cells to change and die off prematurely. And that means, at some point, after enough cells have mutated or started working improperly, we’re going to have health problems.

    The good news is that most of these health problems can be prevented by properly cleaning up or indoor air, specifically by using activated carbon or charcoal air filters. Why indoor air? Well, since we breathe about 3000 gallons of air per day and it’s been proven that most homes & offices have polluted air–if we use a quality air purifier with an activated carbon filter to absorb the toxins, our bodies won’t have to absorb them. Does that mean that we might feel better, look younger, have fewer allergies, asthma and other health problems? Recent research says ‘yes’!

    And if you have an air purifier or filtration system in your room, home, or office, it’s very important to buy the replacement carbon air filters for the units on a regular basis. That’s because as carbon or charcoal absorbs pollutants, eventually the carbon becomes ‘saturated’, meaning that it has lost its ‘stickiness’ and can’t absorb any more, which means it will now allow the chemical and gas polluted air to pass directly through-and get blown out into the air even more than it would if you didn’t have an air cleaner! Most people don’t realize this, but not changing a carbon air filter can actually increase allergies, asthma, and can speed the development of serious health problems, again, simply because polluted air is being circulated more.

    Bottom line? For the sake of your health, disease prevention, even premature aging prevention, our recommendations are 1) if you don’t have a quality air purifier or carbon air filtration system in your home, room, office or anywhere you spend time indoors, definitely get one or as many as required to thoroughly clean the air, and make sure it has a good amount of activated carbon (Blueair, Austin Air or Aller Air brands are the best), and 2) if you DO have an air purifier with a quality carbon air filter, be certain to buy the replacement filters on time, or sooner to prevent polluted air from being blown around. Carbon air filters are very powerful for preventing illness and safeguarding the health of your family-but only if replaced regularly and used properly. Also, be sure that your air purifier has enough carbon in the filter to handle the square footage of your indoor area for at least a year.

    Cheap carbon air filters typically don’t have enough carbon to handle much square footage. And if there’s too little carbon, it will get used up quickly and can cause you to have to replace the filters too often, which can be a hassle, and costly. And that also means, if you need more than one air purifier with carbon filters to handle the square footage of your home, room or office, definitely get what you need the first time as you’ll get cleaner air, and it will save you money in the long run. And this is even more critical for industrial or commercial air filtration situations: make sure to get an air cleaner with the output capacity and enough carbon to handle the situation properly-your health, your employees’ health, and preventing OSHA fines could depend on it.



    Source by Rex Murphy

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    5 Super Health Benefits Of Oranges

    Oranges are a tasty fruit that are often associated with Christmas but are available all year round. In addition to this, oranges are extremely healthy and support your body in numerous ways. In this article I will be outlining 5 of super health benefits of oranges.

    1) ANTIOXIDANT PROTECTION: One of the main health benefits of oranges is that they are rich in flavonoids, phytonutrients and vitamin C which all act as protective antioxidants within the body. Antioxidants fight dangerous free radicals (harmful by-products of oxygen related reactions) in your body and stop them damaging your body’s cells. In addition to this, antioxidants reduce the signs of ageing and prevent inflammation within your body’s cells.

    2) ARTERIOSCLEROSIS PROTECTION: Another health benefit of oranges is that the vitamin C within this fruit helps to keep your arteries soft and supple and prevents the onset of arteriosclerosis (a condition where your arteries harden and lose their elasticity). In the long term arteriosclerosis reduces the flow of blood within your body which leads to pain and increases your heart disease risk.

    3) CANCER PROTECTION: Oranges are rich in dietary fibre, vitamin A and vitamin C which all have cancer fighting properties. Cancer is a very serious health condition which leads to rapid, uncontrollable growths within your body and in the worst cases can be fatal.

    4) HEALTHY BLOOD: Oranges contain high levels of multiple blood boosting nutrients. The dietary fibre and vitamin B1 within each orange helps control blood glucose levels (which is particularly good news for diabetics). In addition to this, the calcium and potassium found within oranges can help reduce blood pressure. Finally, the vitamin B1 in oranges promotes the production of strong, healthy blood cells.

    5) HEART DISEASE PROTECTION: Another fantastic health benefit of oranges is that they lower your heart disease risk. The numerous antioxidants in this fruit help to directly reduce your heart disease risk by protecting it from oxygen related damage. In addition to this, the improved blood health that comes from eating oranges indirectly lowers your heart disease risk by reducing the strain that high blood pressure places on your heart.

    SUMMARY

    As you can see, oranges are a highly protective fruit. So if you do not eat this fantastic fruit already make some changes and incorporate oranges into your diet today. Swapping a chocolate bar or a bag of crisps for this fruit can make a big difference and help you unlock the health benefits of oranges.



    Source by Thomas Parker

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    Improve Sex Drive Naturally – Penis Benefits of Alpha Lipoic Acid

    Alpha lipoic acid may not be a well-known nutrient the likes of vitamin C or calcium, but it is still a heavy hitter in the health department. It has many health advantages, perhaps the most surprising of which involve the penis. Unfortunately, many men overlook the penis in their daily health care regimen; however, proper penis care is an essential component of a man’s overall well-being. A simple routine that includes daily use of a penis health creme containing alpha lipoic acid, along with other essential vitamins and minerals, can not only rejuvenate the skin of the penis, but improves the overall health of the penis, which in turn may translate to an improvement in sexual performance.

    What is Alpha Lipoic Acid?

    Found naturally in the cells of the body, alpha lipoic acid is a fatty acid that the body needs to covert glucose into energy, helping the body function at a high level. It is also a powerful antioxidant that works to eliminate chemicals and other harmful agents known as free radicals from the body.

    In addition to being made by the body, alpha lipoic acid can also be found in small amounts in certain foods including broccoli, spinach, peas, Brussels sprouts, organ meats, brewer’s yeast, and rice bran. Though maintaining a healthy diet is important, it is not always possible to get all vital nutrients from food alone, thus a supplement is a good option for certain vitamins and minerals. It can be taken in capsule form, or for maximum penile benefits, absorbed directly through the skin when applied in creme form.

    How does Alpha Lipoic Acid benefit the penis?

    1) Sex drive: Alpha lipoic acid helps to fuel the body through the production of energy; one outlet for energy that many men enjoy is sexual intercourse. Thus, it may provide the happy benefit of increased stamina and energy, allowing for a longer romp in the hay.

    2) Protects an aging penis: As men age, the penis becomes more susceptible to injury due to decreased elasticity of the skin and tissue. Peyronie’s disease, a condition in which scar tissue and plaque build up on the shaft of the penis, causes painful bends and arcs in an erect penis. While the condition is most common in older men, it can appear in men of any age in a slow, gradual onset, or virtually overnight, as in the case of an impact injury. It may help in the prevention of the plaque build up and eventual hardening of the penile tissue, making it a key element in any man’s penis care regimen.

    3) Improves the appearance of the penis: It is common knowledge that as the human body ages, so to does the skin. Wrinkled skin is an inevitability of old age, and the skin of the penis is no more immune than any other part of the body. Alpha lipoic acid, having antioxidant properties, helps attack free radicals that damage the cells of the body. Harmful free radicals not only contribute to more serious diseases such as cancer, they are also primarily responsible for premature aging and wrinkles.

    Caring for the penis with alpha lipoic acid

    To achieve maximum benefits of alpha lipoic acid, direct absorption into the skin of the penis is recommended. Oral supplements, while beneficial, may not be absorbed into the body fully. Topical application, such as in creme form, allows the user to target specific areas of concern like the penis, ensuring the powerful benefits of the ingredients are not lost. A penis nutrient creme (most experts recommend Man 1 Man Oil) contains alpha lipoic acid, in addition to other vital nutrients, which helps to nourish dry, unhealthy penis skin and restore it to its original, youthful luster. Not only will the skin take on a better appearance and feel silky smooth, the correct combination of nutrients can help make the penis more sensitive to touch, thereby enhancing the sensation and pleasure of even the simplest touch.



    Source by John Dugan

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    Get Healthy Now: Tips For Fitness Success

    Fitness should not seem like a part of your everyday life. You don’t have to put it off until you will eventually get around to it. You can work towards your fitness plan that works for you by using this easy to read article.

    Lifting weights is the most common way people try to achieve their fitness goals.There are six exercises that you need: bridges, handstand push ups, squats, pull ups, push-ups, handstand push-ups and bridges.

    You need not worry if the standard workouts don’t suit your lifestyle. You can also try bicycling as a means of becoming more fit. Biking is a great way to burn some calories and save some money on gas.

    Exercise during your television shows to keep your weight loss momentum. You can use commercial or do an exercise when there is a break in the action. Lift small weights instead of vegging out on the couch. There is always another opportunity to get some more exercise in during the day.

    Donkey calf raises are a great way to aid you in building your calf muscles when trying to become more fit. These exercises effectively build your calf muscles quickly. You need a buddy willing to rest on your back and all you do is raise your calves upward.

    If you are aiming to increase your speed and endurance, emulate the Kenyans. The Kenyan method is to go slow for the first third of a run. Your pace is going to increase bit by bit over the run should gradually be increased. When you are on your last leg, your speed should be your fastest pace.

    One way to check this is to read your pulse as soon as you get up on the morning after a workout.

    If you are looking to putt a golf ball more accurately, aim about 17 inches past where the hole is for putts that are straight on. The reason is because the 17 inch area surrounding the cup. The grass is much thicker and your ball will roll more slowly.

    Rollerblades can still be found in sporting good shops.

    Strengthening your core is among the best ways to optimize your fitness. Sit-ups are a popular way to tone your abdominal muscles.

    Your involvement will hopefully encourage your child to become more involved.

    When you are starting your route towards reaching your fitness goals, remember to schedule a check-up with your doctor before throwing yourself into vigorous exercise. Even if you’ve already begun a fitness routine, your physician can offer you some expert advice.

    You should not feel worn out after a workout, not exhausted or tired. Make sure you take part in cardiovascular exercise as part of your workout, running and aerobics. You also need to incorporate exercises which strengthen the muscle groups throughout your energy level.

    You should always change your exercise regime. There are quite a few different reasons why variety is important. You can get bored by repeating the same exercises. If your body grows accustom to the same workout, your body will have adapted to it, and thus not burn as many calories. Keep changing your routine fresh with a challenge!

    Eating more apples or oranges can be an easy step towards health. Eating a tried and true method of attaining greater health.

    Yogurt is a great for diets. Yogurt has hundred of benefits including promoting a healthier digestive system. Yogurt contains a good source of calcium and calcium. People who consume dairy tend to have better health reports.

    Video games have become a great fitness tool. The Wii gaming system has a variety of games to get you moving around in no time!

    One great tip concerning tennis players is that you can train the eyes to get into focus more quickly. If you stay close to the net, you’ll force your eye to adjust and focus on the ball quicker or you risk getting smacked with it.This can also help you hasten your reaction times.

    It’s important to be flexible as possible if you want to be fit. You should make sure to incorporate enough stretching program into your routine to ensure that your muscles loose and limber.

    You may need to see a physician if you notice any unusual fatigue or joint pain. Keep a diary of pain you can log any problems.

    A useful bit of advice for people that mountain bikes is leaning the body forward when they ride their bikes uphill. This will help you even out your weight evenly distributed and the front wheel firmly planted.

    Bend your wrist to improve effectiveness when engaging in bicep curls. Since your biceps must work harder than when you curl your wrists, your muscles will grow at an accelerated rate.

    Reward yourself for doing a good behavior. Set short term …

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    Six Ways Stairs Can Boost Your Health

    Did you know that regularly using stairs could save your life? Studies show that climbing just eight flights of stairs a day can improve your health and lower your risk of early death by as much as a third. So popular has this form of exercise become that you can even get free smartphone apps to count the number of steps you climb and record how many calories have been burned off.

    Here are six ways that climbing stairs on a regular basis can benefit you:

    1. Builds bone and muscle strength

    Stair climbing is basically a more strenuous form of walking. Because you have to pull against gravity, it demands greater effort, so you get more of a workout. The exercise is great for your body, increasing your bone density, strength and muscle tone – so the likelihood of developing osteoporosis is considerably reduced.

    2. Helps your heart

    By raising your heart rate, stair climbing helps prevent blocked arteries and high blood pressure. This boost to your cardiovascular system lowers the risk of succumbing to serious conditions such as heart disease, diabetes and vascular dementia.

    3. Aids weight loss

    This surprisingly vigorous form of exercise actually burns more calories per minute than jogging. And the good news is that the heavier you are, the more calories you will expend. Even when you go upstairs at a normal pace, you’ll use at least double the amount of energy than if you were walking briskly on level ground – so you may soon find your waistline shrinking if you use the stairs regularly.

    4. Relieves stress

    Going up stairs will also improve your mental state, as the physical exertion releases pain-killing endorphins – the feel-good hormones that release tension and give your spirits a lift. The regular exercise will raise your energy levels, making you generally feel better about the world.

    5. Fits in with busy lifestyles

    Unlike going to the gym, climbing stairs is convenient, flexible and time-efficient. You can begin with just one or two flights if you like, and increase gradually. Even if you’re a busy commuter, you can use staircases in public places such as train stations, office buildings and multi-storey car parks. Of course, unless you live in a bungalow or ground-floor flat you will also be able to practise in the comfort of your own home.

    You don’t have to be a fresh-air fiend to enjoy climbing stairs. No special skills, sporting ability or training is required – and you won’t have to share a sweaty changing room with strangers.

    Because stair climbing is relatively easy to build into your life, you should be able to incorporate it into your routine without too many problems. Regular exercise can make a real difference to people’s long-term health, so finding an activity that you are able to sustain over the years will be invaluable for your fitness levels.

    6. Costs nothing

    One of the best things about stair climbing is that it’s free. No sports club fees or gym subscription, no equipment or special clothing to buy… it’s just you, and as many steps as you feel able to tackle.

    A few tips…

    So, which types of stairs are best for climbing? Any long flight of stairs provides the opportunity for a good workout, although some are better than others. Wooden stairs are more comfortable than metal or concrete ones as their treads provide more shock absorption, and carpeted staircases are better still. Curved stairs are just as good as straight ones for providing exercise. Even loft stairs and space saver staircases have their uses, as long as you hold on to the handrail and don’t try to go too fast. If you have to use an escalator, walk all the way up it. As the steps are deeper than those in an average staircase, it will still do you good.

    Aim for between three and five stair-climbing sessions a week to get the most from your new regime. If you’re not used to exercise you should start slowly, perhaps just climbing for five or 10 minutes at first. You can work up to 30 minutes or even an hour eventually, if you feel confident.

    Can anyone exercise this way?

    People with knee or hip problems are not advised to climb stairs unnecessarily as the stepping action can aggravate their condition. This is particularly true when going down, as the joints come under extra strain. Anyone concerned about their health should have a word with their doctor before going ahead.



    Source by Victoria Fisher

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