7 Healthy Habits

There has never been a better time to take stock of your life than right now. This moment is the beginning of the New Year. It is the beginning of resolutions to lose fat and get fit. However, 2006 promises to be another year that we grow fatter and unhealthier. Use these 7 healthy habits to go against the tide and create a vibrant year.

Habit 1- Eat Regularly. Eat small meals every 3-4 hours. Skipping meals can lead to unstable blood sugar levels which can cause fatigue or restlessness. Eating throughout the day causes stable moods and a healthier metabolism.

Habit 2- Eat Lightly. Each meal should contain a complex carbohydrate and a lean protein. Keep high fat foods or salty snacks out of the pantry. Once sugar and salt are kept to a minimum, the body begins to heal and crave fresh, healthy foods.

Habit 3- Do Not Smoke. There is not one positive fact on smoking. Cigarettes cause the human body to deteriorate at ridiculous levels. Quitting smoking is the number one way to improve health drastically. Also be aware of second hand smoke. It can be just as harmful.

Habit 4- Consume Alcohol in Moderation. A bottle of beer or glass of wine each day is realistic. However, drinking more than three servings daily is a bit much and puts the body at risk. Moderation is certainly important.

Habit 5- Sleep 7-9 Hours Each Night. Deep, peaceful sleep rejuvenates the body. It relaxes the mind and replenishes the soul. Irregular sleeping patterns can lead to mood swings and poor nutrition. The trick is to receive 7-9 hours of sleep each night as opposed to a few nights out of the week.

Habit 6- Exercise Regularly. Get active and promote health and fitness by participating in a fitness program. Combine cardio, strength training and stretching for a balanced approach. Learning how to strengthen the body will improve mood and sleep patterns.

Habit 7- Consult With the Professionals. Tackling each of the above habits can be a nightmare. That is why habit 7 is the most important habit of all. Consulting with a nutritionist or personal trainer can be motivating as well as insightful. The best way to trim the fat and get in shape is to follow the advice of industry professionals.

2006 does not have to be the same as last year. The promise of a better life is in reach. Fueling the body with healthy habits will create a happier and healthier world. Eat regularly and lightly, do not smoke or drink a lot of alcohol, sleep and exercise consistently and ask your personal trainer or nutritionist the best way to stay fit.

A Step-by-Step Guide: How to Melt the Fat & Gain a Life is a viable alternative for those without the income or desire to meet with a trainer or nutritionist. This interactive guide comes complete with over 200 exercise photos, over 160 daily meal by meal menus, over 60 secrets to motivation and tons more. It provides a jump start for weight loss seekers and those looking to get healthy and fit in 2006.

To learn more about the Melt the Fat Program, please visit http://melt-the-fat.com . Lynn VanDyke is an elite fitness trainer and sports nutritionist dedicated to helping you achieve your fat loss goals in 2006.

Melt the Fat
Melt the Fat

By Lynn VanDyke

Creating an Exercise Routine - How to Start a Habit for your Health

We've all been there: we'll go to the gym for a few days, maybe a week tops, and the next week rolls around and we give in to laziness or exhaustion. We find ourselves disappointed for not going. Despite all that determination you had in the beginning, you find it difficult to make daily exercise a habit and a priority. What is wrong with these people who are able to run everyday? Why can't I do that too?

The problem isn't motivation or determination. You've probably got plenty of both. The problem is that you didn't keep at it long enough for it to become ingrained in your schedule. It wasn't a habit, but rather a temporary fix. So, how do you make exercise a priority in your life rather than something you do on a whim of inspiration?

Let's break it down into five easy steps, shall we?

1. Schedule the time

Take your day and break it into hours on a piece of paper. Now, pencil in your workout time. It's recommended by many experts that you exercise in the morning. Not only do you burn more calories at that time, but it will energize you for the day. Plus, a bad day at work or an exhausting day at school won't keep you from getting your exercise in if you do it beforehand.

2. Choose your workout

What do you like to do? Whether it's swimming, running, cycling, or lifting weights, find something you enjoy. If doing the same thing daily bores you, do something different every day. Switch it up. Make it fun!

3. Set your goals

What do you want to get out of this? Do you want flat abs, skinnier waist, more muscle and bulk? Whatever it is, write it down. Post a note by your bed with that goal written on it to motivate you to get up in the morning and actually get out the door.

4. Stick to your plan

You wake up one morning and you're feeling a little sleepy. Ooooh, an extra hour of sleep would feel really good right now... That's probably what you're thinking, but you know what else would feel good? Exercise! Once you decide you're going to do something, stick to it. This will be difficult and don't think that it ever will be easy. If you can make it through the first few weeks then you're fast on your way to making exercise a habit.

5. Reward yourself for good behavior

Is there a new pair of shoes you've been eying? How about treating yourself to a small piece of your favorite dessert? It's okay to reward yourself for being good. If it keeps you on track to creating a habit out of exercise, then go for it (as long as it's safe, healthy, and legal!).

What exactly does building a habit do for you? Most importantly, it makes exercise a priority in your life. Just like someone who makes a habit out of drinking coffee, someone who has a habit of exercising won't feel right if they don't get in their daily exercise time. And think of it this way: what a great thing to become addicted to! Most importantly, try your best. If you fall off track, don't get discouraged. Get right back on track and don't give up!

By Janna Seliger

What are Some Good Personal Habits to Have?

We often talk about cultivating certain good habits that last for a lifetime. We often discuss the importance of having good habits, but we rarely think deeply about the good habits we need to have. Following is a list of some good habits you need to have.

Some Good Personal Habits to Have

Personal Hygiene: Personal cleanliness and hygiene is one of the determinant factors to a healthy life. A daily bath is the basic good habit that has to be inculcated in children from an early age. You need to maintain personal hygiene so that you can remain healthy.

Eat Healthy: Following a healthy and balanced diet is one of the good personal habits that you should have. Frequent consumption of junk foods and constant deviation in meal timings affect your health negatively. The most tempting of foods can be addictive and harmful. Follow a balanced diet. Do not skip meals. This good personal habit, if developed from childhood, is sure to be with the person for a lifetime.

Sleep Well: We all know the saying, "Early to bed, early to rise, makes a man healthy, wealthy and wise." We have heard of this, we think of this, but we seldom follow it. This simple statement says a lot about how a person's lifestyle should be. By sleeping well, we do not mean to sleep for long hours. The statement rather implies that habit of going to bed early and rising early keeps you fit and fine. An eight-hour sleep is sufficient for a human being. Taking excess of it and sleeping late n the morning is bound to bring laze and ill health.

Exercise: Daily exercise is one of the most important personal habits that every single person needs to have. It is one habit that applies to every phase of life and it reaps plentifully. You need to understand the importance of daily exercise and start following it with dedication. It is absolutely necessary to find some time from your busy schedule and devote it to exercise.

Meditate: Along with making physical activity an integral part of daily life, mental exercise is equally important. Rather, I look at mental well being as the most vital factor to creating an environment conducive to thrive in. A daily habit of meditation is very helpful for one’s mental health. It helps you achieve mind control and peace of mind. It is beneficial in the fostering of a positive spirit in you. Making meditation a daily habit can actually lead to enhancement of your mental strength and make you feel happy.

Read: This is one personal habit that should be developed since childhood. Children need to be made to take interest in reading during their initial years of learning to read. Once a child develops the habit of reading, it is there to stay! Reading good books opens doors to new horizons and exposes a child to new experiences. Reading is one of the most effective ways through which a child learns the values of life. Moral stories are the most effective media of cultivating moral values in a child. Reading thus proves a very good personal habit that all of us should have.

Be Humane: This personal habit is the one that makes you a human being. Humanity is one value that needs to be fostered since one's early years. Develop a helpful nature. Man is a social animal and hence needs to take everyone along. Help the less fortunate ones, help them fight their difficulties; help them wear a smile on their face.

These were some of those personal good habits that you should have. The basic understanding of bad habits helps you differentiate between the good and the bad. Make a habit of following everything that is positive. Cultivate every habit that fosters positivity. Adopt every principle that makes you a better human being.

By Manali Oak

Staying Healthy for Kids

Kid's health is an issue of prime concern for most parents. Along with underdeveloped immune system, the lack of basic hygiene knowledge makes them prone to various illnesses. Therefore, the responsibility of keeping kids healthy largely falls upon the shoulder's of the parents. For kids, staying healthy is possible only when you involve the kids in the whole process of staying healthy. The first step for attaining good health is by explaining them the importance of good health and how can one achieve it. There are many tips for staying healthy, for your kids and also for your rest of the family. More on health tips for kids.

Staying Healthy for Kids: Tips

Teach Them Basic Hygiene
Kids are extremely oblivious to basic hygiene. They'll share everything from cola to toothbrushes to half eaten candies. Needless to say, this sets an ideal environment for any kind of infection. Thus, it is imperative that your child knows the basics of hygiene such as washing hands before eating, brushing teeth at least twice a day etc. Similarly, teach her how to protect herself from other children with various kinds of infections. Tell her the importance of personal hygiene by making her bathe everyday and wearing clean clothes all the time. Make sure she understands the hazards of sharing water bottles, toothbrushes or other personal items. Read more on hygiene for kids.

Protect Them from Diseases
Isolating your child from other people is the only way you can protect your child from contracting infections, when a major epidemic breaks in. Even if any of the other family members falls ill, it would be wise to keep your child away from them. On the other hand, if your own child catches an infection, it is equally important to isolate her from other children to prevent them from catching infections. When your child falls ill, do not send her to school or playgroup. Staying healthy for kids during the holidays is comparatively easier as interaction with other children is reduced. Yet, it is better to take all the precautions such as vaccination etc. at the start of the holiday season. Know more about healthy habits.

Healthy Eating Habits
Healthy eating habits go a long way in setting the foundation for a healthy life ahead. Encourage your kids to eat healthy foods such as fresh fruits and vegetables. Explain to them the hazards of eating junk food. As a parent, pay attention to the eating habits of your child. Include variety of food items as per their availability and season in the diet of your kids. Staying healthy for kids with the seasons changing can be achieved only through proper nutrition. More on healthy diet and healthy diet for kids.

Staying Healthy Activities for Kids

You can implement various activities which aim at teaching kids the importance of staying healthy. Simple study material which explains the concept of immune system or anatomy of body can get the kids acquainted with their body. Also, setting timers for activities like brushing teeth, bathing etc. can prove to be very useful as kids find them particularly funny. Teaching them small, funny poems that underline the importance of personal hygiene and good health also go a long way in inculcating the values of healthy living. Certain group games and activities or even funny street plays can help the kids understand the importance of staying healthy.

Read more on

• Good Habits for Kids
• Making Fitness Freaks Out of Children

Staying healthy for kids is very important as our health during childhood largely affects the status of our health in adult life. Healthy childhood often leads to healthy adulthood. Therefore, we must give special attention to our kid's health.

By Florentyna K

Personal Hygiene Tips

Personal hygiene is something all of us have learnt at our homes, from our parents and also in early days of school. The good habits learned in the childhood are remembered and followed throughout the life and hence doctors, parents and teachers give a special emphasis on personal hygiene. Even adults are taught the importance of personal hygiene through several awareness programs, floated by government and private institutions. Given below are the vital tips for personal hygiene for kids as well as elders.

Personal Hygiene Tips for All of Us

The most important personal hygiene tip would be to have a shower or a bath everyday. By doing so, you will feel fresh and fine throughout the day. You can also get rid of the bad body odor by having a shower on a regular basis. Now, let us talk about the hair. Keeping your hair clean is essential to maintain their health and make them look shiny and good. You should use a good shampoo of a reputed brand to keep your hair clean. Visiting the hair cutting salon and getting your hair cut from a god barber is a good practice. Washing your face several times a day is also a good habit. By doing so, your face will get cleaned of the dirt particles which get accumulated on it when you step out of the home. More on teaching your child proper hygiene.

The clothes which you wear should be of good quality and must be clean and tidy. It is essential that you wash the clothes, so that they become free of dirt and dust. Make sure that the clothes you wear fit you well and make you feel comfortable and are not too tight. You should avoid applying very strong smelling perfumes on your clothes, as this can be irritating for you as well as the people around you. Keeping the nails of the hands and the feet in good condition is also very necessary. Use a nail cutter to cut your nails to the proper length. By doing so, you can prevent the germs and bacteria entering your mouth. If you have the habit of biting your nails, you should give it up immediately.

Neglecting oral hygiene can cause a lot of problems in your future life. Brushing the teeth twice or thrice in a day is necessary for good dental care. It has been observed that many people lack the knowledge of brushing the teeth properly. You can visit your dentist and learn the proper techniques for your own benefit. You should also ensure that your gums are in good health. The age old problem of tooth decay can be prevented by taking certain precautions on a daily basis. You should not forget to rinse your mouth at regular intervals during the day. More on healthy living.

Washing your hands clean with the help of an antiseptic soap or hand wash of a good brand, is one of the most important personal hygiene tips for kids and adults. You should wash your hands before and after eating your food, after coming home from outside, after having done work, to make your hands free from disease causing germs. Failure to do so can invite infections and diseases, which may require many days of treatment for complete cure. Read more on importance of washing hands and washing hands after bathroom.

You should be very careful about the kind of food you eat. Ensure that it is clean and has all the essential nutrients for nourishment of the body. You should also make sure that the water which you drink is clean and pure, because contaminated water can cause many water borne diseases. Clean the surroundings around you and your locality to avoid suffering from diseases. Do your regular exercises to stay fit and fine.

Read more on:

• Healthy Habits
• Healthy Eating
• Health and Wellness

Bad habits like chewing tobacco and smoking should be given up as early as possible. By following the personal hygiene tips, you can live a long and peaceful life.

By Charlie S

How Many Calories Should I Eat

A healthy diet which consists of all the necessary nutrients, can provide you sufficient calories required by your body for normal metabolism. Calories need to be taken into consideration while thinking about health, fitness, weight, etc, if you want to keep yourself fit and active. Calorie is a unit of energy. Calories are wrongly considered as enemies, as if they are responsible for the excess weight. Calories are nothing but ENERGY that fuel your body, much like gasoline fuels your car. Adequate number of calories are essential for proper working of the lungs, normal beating of the heart, prompt functioning of the brain, efficient processing of the food, etc. Most of us have no idea how many calories our body needs just to exist. Before answering the question, ' how many calories should I eat ', here is some important information about what a calorie is.

Calorie Count
By definition, "a calorie is the energy required to raise the temperature of 1 gram of water by 1 degree Celsius." The number of calories required to maintain health, may vary from person to person, owing to various factors. But in general, it can be estimated that an adult body requires at least 1000 to 1400 calories to have sufficient energy for the proper functioning of important organs like the brain, heart, and lungs. This minimum number of calories which you need to survive, is known as your resting metabolic rate (RMR). Resting metabolic rate varies greatly, depending upon age, sex, weight and muscle mass. For day to day activities, you need more number of calories than your resting metabolic rate (RMR). This extra energy required can be about 400 to 600 additional calories per day. These numbers are general averages and a dietitian can help you determine exactly how many calories your body needs. You may get an exact answer for your question ' how many calories should I eat ' after the physical examination of your body. Dietitians usually recommend an increase or decrease of about 500 calories per day according to the need. There are 3500 calories in one pound. Five hundred calories a day amounts to one pound per week. The amount of calories required by a person to be fit and active, may vary according to the basal metabolic rate and the body mass index.

How Many Calories Should I Eat to Gain Weight
Each day, if you consume more number of calories than those required by your body, you will eventually gain weight. An excess of 3500 calories is required to gain 1 lb of fat. For example, if your body needs 2000 calories a day to maintain its current weight and every day you consume 2500, in one week you would gain 1 lb. Remember, one day of overindulging does not result in instant weight gain. Read more on weight gain diet chart.

How Many Calories Should I Eat to Lose Weight
Obesity is a constant concern today as maximum percentage of the population consumes extra calories, than the amount actually required by the body. If these extra calories are not burnt with proper exercises, they are converted into fats. This leads to increase in weight and other health problems. People who are facing the problem of obesity, are always in search of weight loss diets. As seen above, if you reduce 500 calories from your daily diet, you can lose one pound per week. Both losing and gaining weight is not easy. There are no shortcuts, you should have patience. Consistency in exercising, control over mind while following a balanced diet, lifestyle changes are expected from you. Burning calories without exercising is also possible. Read more on how many calories should I eat to lose weight.

How Many Calories Should I Eat a Day
The following information about the daily calorie intake may provide you answer for your question, how many calories should I eat a day. The recommended calories per day for people in the age group between 19-50 years are almost the same. For women belonging to this age group, the recommended calorie intake is about 1,940 calories per day. Of course, this depends upon the age, lifestyle, health and activity level of the woman. The recommended calorie intake for men is about 2,550 calories per day while for children in the age group of 4 to 10 years, it is around 1,500 calories per day.

The daily calorie intake drastically increases in the age group 11-14, as the body undergoes some changes. The daily calorie intake of boys increases to a gigantic 2,220 calories per day and for the girls it increases to 1,845 calories per day. A similar increase is again observed for the age group of 15-19 where the daily calorie intake for boys is about 2,755 and for girls it is about 2,110.

If a pregnant woman asks me the question, 'how many calories should I eat while pregnant ', I would tell her that on an average, a pregnant woman needs to increase the amount she eats daily, by about 300 calories. Generally, it is noticed that a pregnant woman gains about 25 to 35 pounds by the time her due date rolls around. Read more on normal calorie intake for females.

If you ask me the question, 'how many calories should i eat for breakfast ', I would like to tell you that, for breakfast, you should eat about 20-25% of your total day's caloric intake. Read more on zero calorie foods.

Read more on:

• Average Daily Calorie Requirements
• Daily Calorie Intake for Women to Lose Weight
• Recommended Calorie Intake for Women

Through this article, I have tried to answer the question ' how many calories should I eat '. Remember, you are supposed to choose healthy foods to make sure your calories are packed with disease fighting nutrients to keep you healthy and young!

By Leena Palande

Diagnose Yourself

There are different reasons why you may want to diagnose and treat yourself. Sometimes it may be an embarrassing health problem that you are not comfortable confronting, or perhaps the lack of finances that may prevent you from visiting a professional to find the root cause of the problem. Another reason why you tend to diagnose yourself is because you may fear visiting a doctor, and for the fear of discovering something that may be more serious than you can imagine. Whatever the reasons, you must know that diagnosing yourself can do you more harm than good. In some cases, you may be right, but in some, what you may assume is the problem, may actually be something else. In any case, if you are looking for information on how to diagnose yourself, there are some ways to do it.

How to Diagnose Yourself

Before you read this method of diagnosing yourself, you must understand that it is not a sure shot way of putting a finger on the problem. Secondly, these methods might work for smaller conditions such as allergy breakouts. It cannot be used to diagnose more serious health conditions. However, if you still think it is something you need to do, here are the basic rules that are involved in diagnosing yourself.

• Understand the Symptoms: Check for your normal vital signs before you attempt to diagnose yourself with symptoms of the problem you think you may be suffering from. This could take some time. For instance, if you break out into allergies suddenly, you have to take time to understand the triggers of the symptoms. What is it that is causing an allergy? Is it food, or something you are exposed to? This is going to take a couple of days to understand. This will probably help you come up with an answer to your problem.
• Understanding Family History: In some cases, a gene that runs in the family may be the reason why you are facing a particular problem. For instance, a condition such as a back problem may be one that your mother or father's side is prone to. This however, does not mean that the condition cannot be controlled. Though you may be prone to it, you can definitely reduce the intensity with which it affects you.

Diagnosing yourself will take some time. You must diligently maintain a diary and note the changes that are taking place as and when you are trying to treat it. This will help you get to the bottom of the problem.

The Dangers of Diagnosing Yourself

As mentioned before, this is not a sure shot way of diagnosing yourself. In many cases, what you consider to be a small problem may be a symptom of a bigger problem. For instance, a headache could be a symptom of a condition of the brain, mild pain in the left arm may be the symptom of a heart condition or heart disease, and a rash on the skin may also be a symptom of the development of skin cancer. The point here is not to scare you, but to make you realize the potential dangers of diagnosing yourself.

When you ignore certain symptoms, or take medication to eliminate them, you are not treating the root cause of the problem. This problem can further go ahead and become severe, and if you don't prevent it, curing it may become difficult. For instance, one of the common symptoms of diabetes is tiredness and exhaustion. When you diagnose yourself, you may assume that the exhaustion is from not getting enough sleep, not eating right, stress, etc. You will try to correct all of these, but you are not aware of the fact that you 'may' be diabetic. This will cause the condition to worsen, and diabetes has the ability of slowly affecting all other organs of the body such as the eyes, the kidneys, the brain, etc. Though a lot of websites enable you to diagnose yourself online, it should be avoided for the reasons mentioned here.

It is now up to you to keep these considerations in mind when you try to diagnose yourself. Do keep in mind that this article is not an attempt to replace the diagnosis of a professional. In any case, getting a professional consultation is extremely essential, so that relevant tests can be conducted and the actual condition identified. Do not take your health lightly. Good health is the only way you enable you to enjoy the little things in life.

By Puja Lalwani

What do We Need to Survive

In this modern world, having enough food, clothing and shelter is not sufficient to lead a happy life. We need much much more than this. No, I am not talking about materialistic needs. There is no end if you go on adding items like modern cars, bikes, luxurious homes, designer clothes, latest security systems, five star holidays, and so on... will you be able to enjoy all these things if you don't have anybody to share your thoughts, anybody to love and anybody who takes care of you? Will you be able to enjoy life with deteriorating physical and mental health? So, let us try to find out the answer to the question 'what do we need to survive'.

What Do We Need to Live?

Love and Relationship Need
Apart from physiological needs like healthy and balanced diet, regular exercises, clothes, shelter, sex, heat, water, air, medical facilities and security, all living things, especially human beings want to be loved and want to be related to others. Healthy living involves enjoying social life, having healthy relationships, taking care of parents, raising children, having a life partner of matching wavelength, and so on. We are social animals and cannot live alone. We all want to be recognized by our loved ones. A new born infant also feels safe in the arms of mom and dad. But as we grow up, only 'love' cannot help us lead a happy life. For inner fulfillment, we want others to give us importance. We cannot survive if we are neglected or being humiliated by our family members, neighbors, friends, colleagues, etc. Self esteem is as important as love when answering the question 'what do we need to live?'

Self Realization Need
Human beings need to understand themselves and see the value in themselves. Finding oneself through religion and through spiritual guidance is very very essential. This is the area which makes our life meaningful. As the world famous serenity prayer says, we need to have serenity to accept things we cannot change, courage to change the things we can, and the wisdom to know the difference. We need to have patience for the things that take time, appreciation for all that we have, and tolerance for those with different struggles. We need to learn and improve through our past failures. We need strength to get up and try again even when things don't work out as expected. We need to admit the existence of a crisis and we need to deal with it successfully. Religion should bring all together, religion should not be the cause of terrorism.

Gratitude Towards Nature
Drinking, sanitation and hygiene are some of the main basic human survival needs for water. We eat fish, algae which need water to survive. Nature provides us food, air, water and heat. Conservation of nature is our responsibility. We need wood for housing, fuel, furniture, etc. We get most of our medicines from the forests. Rainforests are the biggest source of oxygen and medicines. Deforestation is the main reason behind extinct of some of the plant and animal species. Endangered animals, plants, birds, fish etc. can lead to imbalance in nature which can seriously affect human life. Air, water and noise pollution can make our life miserable. Frugal living can help conserve nature. We should often ask ourselves, "what do we need to survive?" We should often check whether we are wasting what nature has offered us. We need to take proper action to save our earth from severe effects of global warming.

Everybody knows about the rule which tells us about the survival of the fittest. If you want to be one among the fittest, flexibility of mind is very important. If the question 'what do we need to survive' is lingering in your mind, then you should keep it in mind that understanding the changing needs of the modern world, fitting yourself in the changed circumstances can make a lot of difference. Education can create awareness about world problems and can help lead a healthy and peaceful life on this green earth.

By Leena Palande

Cold Shower Benefits

Some of us find it hard enough to get up in the morning and push ourselves to go and take a nice long bath. And if someone were to tell you that at six in the morning you're supposed to take a cold shower, surely, you'll jump out of your skin! Well, look on the bright side, it will wake you up like nothing else! Jokes apart, there are many cold shower benefits that exist and reading on them, may just make you change your mind about your taste in your water's temperature.

Benefits of Cold Shower

Pumps Up Circulatory System
Many people claim that cold water works wonders for them. When cold water falls on our skin, it leads to cutaneous vasoconstriction, which means, one of the effects of cold shower is to make the blood vessels on the surface of the skin contract and push blood to the inner organs. This helps improve circulation to vital organs. This circulation rate then helps to push toxins out from the body and then, makes the heart work more efficiently. Some people say that alternating between hot and cold water helps to maintain circulation in both inner organs as well as on the skin.

Healthy Skin and Hair
Very hot water tends to dry up the skin and hair. The hair and skin is protected by excessive drying by a layer of sebum, which is secreted by glands on the skin. When we take a bath with hot water, we tend to strip the skin of sebum. This makes the skin dry and the hair brittle and dandruff prone, and if you continue with this habit, you can kiss your dreams of perfecthealthy hair goodbye. Also, when hot water directly falls on the skin, then the pores on the skin open up. There are higher chances of landing with clogged pores if these open pores are exposed to air and dust without closing. Clogged pores are a far cry from healthy skin and you may even end up getting acne because of this.

Wake up Call
The chill of the cold water will initially wake you, especially when you are new to this practice. Thanks to the increased circulation in the body, you are bound to feel energetic and ready to set out for the day once you take a cold shower.

Improve Fertility
Did you know that one of the cold shower benefits is that it increases fertility in men? Well, as you know, the testes are outside the body for the reason that the sperms cannot stand the heat of the body temperature. So, when a person takes a hot bath on a regular basis, it leads to a decrease in the number of sperms and their motility rate. Thus, if you've been having problems with your sperm count, you may want to try taking a cold shower on a regular basis, as this is said to be one of the most important cold shower benefits for men.

This was all about the various cold shower benefits. This may seem a bit uncomfortable and in fact, a very strange proposition for you initially, however, once you get used to it, you'll find it hard to switch back to warm baths. If you can't directly start with a cold shower, then start with warm water and then, slowly, at least for the last few minutes that you are bathing, stand under cold water. There are some conditions where you may not want to take cold showers, like if you live in a cold surrounding, you should never take a cold shower and then step into a cold room. Also, if you happen to be a heart patient or suffer from arteriosclerosis, then do not opt for cold showers. Well, the cold shower vs hot shower debate is an endless one. However, if you are hale and hearty and wish to be yet more healthier, then these cold shower benefits will definitely help to convince you to make this small change, which could change your health in a big way!

By Dr. Sumaiya Khan

Cold Shower vs Hot Shower

On a hot summer day all you want to do is have a cold, cold shower and when the winter makes way, the prospect of taking a steaming hot shower is definitely quite appealing. Now while most of us follow this phenomenon of switching over to different temperatures of water according to how the weather is or how one is feeling, it is said that a cold shower is a much healthier choice to make. Is that true? And if so, how and why? To understand this factor in totality and to reach a consensus of the same, there needs to be a proper analysis done of the cold shower vs hot shower factor. Only then will one be able to deduce whether there are more cold shower benefits than a hot shower. In order to learn more on the same then, continue reading the following article on cold shower vs hot shower.

Hot Shower - Advantages

There are many advantages to taking a hot shower, and I mean other than the fact that having streams and jets of hot water traveling down your body makes you feel so, so good. Here are the main advantages that a hot shower has to offer.

Chest Congestion and Respiratory Problems
A hot shower will help to clear out nasal blocks, chest congestions and other respiratory problems. The hot steam, especially if mixed with eucalyptus or any other essential oil, has the capacity to soften the mucus and help get it out.

Sore Muscles
A hot shower helps to relieve sore muscles instantly. It acts as a hot pack over the painful areas and helps to relive the tension and knots. It also helps to increase the circulation in the body and thereby makes you more healthy.

Sleep Inducing
A hot shower will help to ebb away the stress and tension and calm your frazzled nerves. It brings the heart rate to a slow pace and therefore leads to calm and peace. That is the reason why that hot showers are known to induce sleep.

Skin Care
Hot showers help to open out the pores of the skin and therefore help in softening the skin and leading to healthy skin. It is usually recommended that one takes a hot shower to open the pores of the body such that moisturizing becomes more effective. This also lends to deep cleansing because the clogged pores are open.

Increases Libido
Hot water over the body can have a very sensuous effect on a person. It has been seen that an aromatic hot shower can increase the libido of a person tremendously.

Hot Shower - Disadvantages

While there are some advantages that a hot shower offers, there are also some disadvantages. Here are some of them:

Affects Cardiovascular System
For people suffering from any cardiovascular diseases, a hot shower can prove to be very detrimental. It has been found that a hot shower can lead to hypertension, arrhythmia and other problems.

Depresses Physiological Systems
It has been studied that a hot shower can increase the heat in the body (and therefore the acidity level) and bring the varied physiological systems of the body down. Therefore there is a compromise in the health.

Effects on Skin and Hair
A hot shower will open out the pores and if they aren't closed, they can attract dirt and dust to enter the body and cause acne. Along with that, having a hot shower can lead to making the hair very brittle and weak. Thus the hair can break very easily.

Cold Shower - Advantages

Ayurveda, the ancient science of India, strongly urges the usage of cold showers in place of hot showers. Over the years, the benefits of cold showers have been duly found and studied. Here are some of the benefits of the same. These have been given keeping in mind the cold shower vs hot shower debate.

Improves Circulation
Cold water improves circulation in the body by taking the blood to your organs. And in that way it is different from a hot shower, because a hot shower will rush the blood merely to the skin. A good circulation helps to combat several problems of the skin and heart and allows for overall health. A cold shower will bring the temperature of the body down and therefore help combat the heat.

Heart Health
Since there is improved circulation, the blood is reached throughout the body and the arteries pump out the blood better thus increasing heart health. This helps to keep the heart health in a great condition. It lowers the blood pressure, clears blocked arteries and helps to stabilize the circulatory system as well. As a result it improves the immune system in the body.

Skin and Hair
Cold water allows to close the pores on the skin and scalp and thereby prevents the dirt from getting in and leads to effective skin care. It increases the capacity of the hair follicles to grip the scalp and thereby makes the hair stronger, cleaner and shinier and leads to healthy hair. It also soothes sunburned and inflamed skin, thereby providing relief.

Cleanses the Body
Not only does a cold shower lead to cleansing the external body of dirt and grime, but it also cleanses the internal organs. This it does by contracting all the muscles, which then leads to the elimination of all the toxins and wastes.

Cold Shower - Disadvantages

There aren't many negative effects of cold showers. The only instance when cold showers are not recommended is when a woman is menstruating. This is because, her system is already weakened and under duress. At such a time, the organs and muscles need to be relaxed.

And that is all that the topic cold shower vs hot shower includes. Even though it might not be possible to switch over to a cold shower completely, it has been seen that alternating between a cold and hot shower over finishing the bath with a cold shower also helps remarkably to provide all the benefits that have been mentioned above. Here's to great health and wellness then.

By Rujuta Borkar

Decreased Lymphocytes

Lymphocytes are white blood cells of the immune system which can be further classified into various types that combat different types of infections. Sometimes even though you may feel perfectly normal, your blood differential tests may indicate a low lymphocyte count. There are many reasons for this condition. This article will tell you the reasons behind a decreased lymphocytes in a blood test. Before this, you need to know the importance of these lymphocytes.

Lymphocytes
Lymphocytes are a class of white blood cells which are the first mode of combat in case of a viral or bacterial infection. They are further classified as Natural Killer (NK) cells, T cells and B cells. Of these, T cells are involved in something known as cell mediated immunity, B cells are involved in humoral immunity which is mainly immunity from antibodies. NK cells are part of innate immunity that defends the body against tumors and virus. All these lymphocytes are extremely important in fighting of bacterial and viral infections and therefore a decreased lymphocyte count indicates that a person is more susceptible to an infection. Decreased lymphocytes in blood causes a condition known as lymphocytopenia, which simply means a decreased lymphocytes count. The table below will tell you more about the types of lymphocytes and their function.

Class of Lymphocytes	Function
NK Cells	Lysis of tumor cells and virally infected ones
Electrical Conductivity	None
Helper T Cells	Release cytokines and growth factors to regulate the production of other immune cells
Cytotoxic T Cells	Lysis of tumor and virally infected cells and allografts
Gamma T Cells	Cytotoxicity
B Cells	Antibody Mediated immunity

Decreased Lymphocytes Causes
The primary reason for decreased lymphocytes is viral infections, due to which there is a drop in the count of lymphocytes where the virus sometimes infects the lymphocytes as seen in an HIV infection. The HIV attacks the T cells of the lymphocytes due to which a blood differential will always show a low lymphocyte count.

Another reason for a low lymphocyte count may be a problem in the production of lymphocytes. Lymphocytes are formed in the bone marrow thus if the bone marrow is not functioning properly the lymphocytes decrease. This happens in conditions such as aplastic anemia symptoms where the production of all three types of blood cells is drastically reduced.

Certain drugs used in chemotherapy or then radiation therapy leads to a temporary reduction in lymphocyte count. Thus people undergoing this treatment are more susceptible to infections. Other reasons for a lowered lymphocyte count may be diseases such as multiple sclerosis or Guillan Barre syndrome. Certain cancers and autoimmune disease such as rheumatoid arthritis are also a cause for this condition. Decreased lymphocytes in children is a cause of concern as these are the major cells of the body that fight against infections in children unlike adults, where the neutrophils also play an equally important role.

As mentioned earlier there are no particular symptoms for lymphocytopenia, it can be diagnosed by conducting a blood differential test that gives the count of all the blood cells. The treatment for the decreased lymphocytes is mentioned in the next section.

Treatment for Decreased Lymphocytes
The treatment of lymphocytopenia mainly depends upon the cause of the disease. If the cause for the condition is HIV/AIDS then the individual is treated with a combination of three antivirals of different classes. This increases the number of T cells in the blood. In other cases Gamma globulin treatment is given to individuals to prevent infections in people with a low B cell count. In case of an autoimmune disorder a bone marrow transplant is done. More often a repeated test is recommended by doctors after a gap of a week to see whether the count is normal before beginning any medication.

Thus decreased lymphocytes may be a manifestation of various diseases. Do not jump to a conclusion if you have a reduced count of lymphocytes or any other blood cells. Confirm your results with a doctor.

By Ashlesha Bhondwe

Muscular Dystrophy Symptoms

Muscular Dystrophy, abbreviated as MD, is a disease that involves gradual and progressive weakening of the muscles. Considering the fact that muscles are responsible to bring about movement of organs and locomotion, deterioration of these basic bodily tissues can lead to a wide array of medical conditions. Indeed, muscular dystrophy symptoms are many, and vary according to the affected muscle types, and the region where these weakened muscles are present.

Symptoms of Muscular Dystrophy

Before we jump to muscular dystrophy symptoms, let's try to understand the basics regarding what is muscular dystrophy. It is a genetic disease, in which the root cause is abnormality in the genes that code for muscle protein synthesis. Upon study, MD is found to be a sex-linked genetic disease (defects in X gene). It may become pronounced in childhood, teenage or adulthood stages. Some of the commonly reported muscular dystrophy types along with their manifested symptoms are highlighted below.

Duchenne Muscular Dystrophy Symptoms
The most common type identified in children and also, the most severe form is Duchenne MD. It is diagnosed in young boys who are between 2-3 years old.

• Weakness of lower leg muscles
• Increased fatigue
• Difficulty in standing up from a sitting position
• Inability to jump and run
• Frequent falls
• Waddling gait (or walking on toes)
• Mental retardation (in some patients)
• Enlargement of tongue and calf muscles

You can learn more on Duchenne muscular dystrophy life expectancy.

Becker Muscular Dystrophy Symptoms
Generally, it is also a boy's disease (exhibited at age 12 or later), but less severe as compared to Duchenne type. Affecting the muscles of the pelvis and legs, the progression rate of thisgenetic disorder is relatively slow.

• Difficulty walking
• Wasting of muscles
• Difficulty with motor skills
• Loss of body coordination
• Frequent falls
• Breathing difficulties
• Inability to walk (as the disease progresses)
• Cognitive problems

Myotonic Muscular Dystrophy Symptoms
As the name signifies, this form of muscular dystrophy involves problems in muscle relaxation. Myotonic dystrophy symptoms usually occurs in adults, and some patients walk normally and succeed in leading an independent life.

• Difficulty in relaxing grasps
• Drooping eyelids
• Onset of diabetes
• Dizziness and fainting
• Sleep apnea
• Cataracts and other eye problems
• Low IQ
• Irregular heartbeat (if cardiac muscles are affected)
• Frontal balding in men

Facioscapulohumeral Muscular Dystrophy Symptoms
Also called Landouzy-Dejerine dystrophy, this rare genetic disorder affects muscles of the face, upper arms, lower arms, shoulders, abdomen, pelvic area and feet. The symptoms are manifested during teenage groups or adulthood.

• Weakness of facial muscles
• Thin upper arms
• Difficulties in pursing lips
• Abnormal heart rhythm
• Retinal abnormalities
• Hearing loss
• Weakening of stomach muscles
• Shoulder ache and weakness

Limb-girdle Muscular Dystrophy Symptoms
In this genetic disorder, the muscle tissues of the upper and lower limbs deteriorate in a progressive manner during childhood or early adulthood phases. Weakening of muscles is observed in the shoulder and hips first, which later progresses to the trunk portion.

• Waddling walk and abnormal gait
• Frequent falls
• Pseudohypertrophy (enlarged calves)
• Loss of muscle mass
• Lower back pain
• Respiratory problems
• Trouble in standing up
• Weakness of the heart muscle
• Irregular heartbeats

Congenital Muscular Dystrophy Symptoms
Another in the list of severe muscular dystrophy is congenital type, in which muscle wasting becomes pronounced as early as the neonatal period. Consequently, symptoms of muscular dystrophy disease are manifested in babies.

• Difficulty in breastfeeding
• Difficulty in swallowing food
• Weakness of the diagphragm which leads to breathing problems
• Cognitive impairment
• Frequent respiratory infections

Of all the muscular dystrophy types, the occurrence rate of Duchenne MD is the highest. As per estimation, 2 persons out of 10,000 are diagnosed with this disease. In addition to the above listed types of muscular dystrophy, there are other less common forms, like Emery-Dreifuss, oculopharyngeal, myofibrillar and distal muscular dystrophy. Similar to other genetic disorders, muscular dystrophy life expectancy is influenced by certain factors, such as muscles getting wasted, severity of disease and treatment approaches. You can learn more on basic facts about muscular dystrophy.

In a nutshell, the percentage of boys getting affected with this chronic disease is higher than that of girl patients. If a child manifests suspected muscular dystrophy symptoms, parents should not delay in getting their child examined by a qualified doctor. After confirmation, the doctor will suggest therapeutic approaches specific to the type of disease. For any case of muscular dystrophy, early treatment is indicated to provided quality life to patients, who have been affected with this chronic disease.

By Ningthoujam Sandhyarani

Signs of Gingivitis

Gingivitis is a gum disease caused by bacterial infection of the tissues surrounding the gums and teeth. The growth of bacteria in these areas is mainly triggered by lack of proper oral hygiene. The sugary and starchy components present in our foods react with the bacteria present inside the mouth to form a soft, sticky, colorless film known as plaque. Regular brushing and flossing helps to eliminate this plaque. In case, it is not cleaned up properly, it hardens to form tartar which becomes a breeding ground for bacteria. Hormonal changes is responsible for pregnancy gingivitis. Other factors that can contribute towards gingivitis are poor nutrition and side effects of medicines. Early signs of gingivitis are not painful but as it progresses, the gums may hurt a lot.

Signs and Symptoms of Gingivitis

The bacteria that grow in tartar tend to irritate the gum at the base of the teeth called gingiva, which in turn, gives rise to a number of annoying gingivitis symptoms. They are as follows:

• Gingivitis is commonly known as bleeding gums. Therefore, one of the most obvious gingivitis signs is that the gums starts bleeding easily. It is a common occurrence particularly while brushing or flossing.
• Red and swollen gums is another clear indication of gingivitis. If the gums are badly inflamed, then it turns soft and puffy.
• Occasionally, gums may become extremely tender and sensitive.
• When the gums are in healthy condition, then its tissue is firm and it is pale pink in color. If it get infected, then the color of the gums change to bright red or purplish red.
• Receding gums is another problem faced by people suffering from gingivits.
• Sometimes, mouth sores may develop on the gum surface.
• All the above mentioned symptoms could be accompanied by bad breath or a bad taste in mouth due to the growth of bacteria in the mouth.

Treatment for Gingivitis

When you observe the signs of gingivitis, you must visit the dentist as early as possible for proper treatment. The first step of gingivitis treatment is deep dental cleaning for removal of plaque and tartar hidden under the gums. Various specialized dental instruments are used for this purpose and the technique is called scaling. It may cause a little bit of discomfort as the gums are already tender because of tartar build up. Sometimes, misaligned teeth or poorly fitted crown makes it difficult to clean up the plaque with brushing. If any such problem is responsible for causing gingivitis, then it need to be corrected in order to cure gingivitis. The treatment should be followed by adequate dental care at home. Your dentist may even suggest some changes in brushing and flossing techniques. He may also prescribe antiseptic mouth rinse to control any further growth of bacteria. You should also eat right kind of foods. Crispy fibrous foods such as apples and carrots can massage the gums well and keep them healthy. Eat foods that are rich sources of vitamin C such as citrus fruits as it can cure gingivitis. You must stay away from sugary foods and high fat foods because they promote plaque formation.

The signs of gingivitis are often mild and we tend to ignore them. If it is left untreated, then it can lead to more serious form of gum disease and may even lead to tooth loss. Recurrence of gingivitis signs can be prevented with good oral care. Brush your teeth with a soft bristled toothbrush twice a day. Regular flossing is also important as it removes trapped food particles from those areas where a toothbrush cannot reach. Thus, the chances of plaque formation is reduced to a great extent.

By Bidisha Mukherjee

Signs of Gonorrhea

One of common Sexually Transmitted Disease (STD) is gonorrhea. This infection is caused by a bacteria called Neisseria gonorrhoeae. This bacteria grows and multiples in moist areas of the body like the reproductive tract, cervix, uterus, fallopian tubes in women as well as the urethra in both men and women. The gonorrhea infection is not just limited to the reproductive organs, it can spread to other organs of the body like the mouth, throat, eyes and the anus. It can spread through sexual contact involving the vagina, penis, mouth and anus. It also spreads to a new born baby from the mother during vaginal delivery. Signs of gonorrhea are not very commonly observed in women as compared to men. These signs of gonorrhea in women are often observed after the infection spreads to other parts of the body. Let us have a look what are the signs of gonorrhea in both men and women in detail by reading through the following paragraphs.

What are the Signs of Gonorrhea

The gonorrhea symptoms tend to differ in men and women. We shall have a look at signs of gonorrhea observed in men and women individually.

Signs of Gonorrhea in Women
As mentioned above, it is very commonly observed that there are no early signs of gonorrhea in women. The gonorrhea symptoms for women are much milder than those observed in men. Signs of gonorrhea in women generally go unnoticed till the infection leads to serious complications. The gonorrhea signs seen in women are as follows:

• Painful urination
• Anal itching
• Bleeding or discharge from anus
• Abnormal bleeding from vaginal during or after an intercourse between menstrual cycles
• Genital itching
• Lower abdominal pain
• Irregular menstruation
• Fever
• Swollen glands near the vaginal opening
• Pelvic pain
• Painful intercourse
• Increase in vaginal discharge

Most of these early signs of gonorrhea in women resemble a vaginal infection or bladder infection. Therefore, treatment sought is much later when the infection has spread to other parts of the body.

Signs of Gonorrhea in Men
The gonorrhea symptoms in men are more prominent than in women. Some may experience a few mild gonorrhea signs and may not recognize the infection early on. Some of the signs of gonorrhea in men are as follows:

• Thick white, yellow or green discharge from the tip of the penis
• Pain and burning sensation while urinating
• Anal itching
• Bleeding or discharge from the anus
• Pain or swelling in one testicle

Signs of Gonorrhea in the Throat
In rare cases, one may observe signs of gonorrhea in the throat. The infection spreads to the throat causing signs and symptoms that include a sore throat and swollen lymph nodes. Sometimes, pus-like formation may be observed on the back of the throat or on the tonsils.

Complications Related to Signs of Gonorrhea

It is important that one understands the gonorrhea signs, especially he or she belongs to the sexually active age group. This is because untreated gonorrhea can lead to many health complications in men and women. When untreated, it can lead to infections of the uterus and fallopian tube in women. Thus, leading to the serious pelvic inflammatory disease (PID). This disease can lead to complications during pregnancy as well as may cause infertility in women. Men who do not seek treatment are also at risk of developing epididymitis. This is the inflammation of the testicles that can lead to infertility in men. This infectious disease can spread to other body parts through blood stream. Thus, leading to swelling, stiffness and pain in joints as well as skin rash, sores and fever. This infection can lead to scalp sores as well as blindness in the new born. Gonorrhea also makes one susceptible to an infection of HIV/AIDS.

Treatment for Gonorrhea

The treatment for gonorrhea signs includes use of antibiotics. These antibiotics are given either in form of an injection or tablet. These antibiotics includes cefixime, ofloxacin, ciprofloxacin, etc. Most of these antibiotics require only a single dose.

This was all about the early signs of gonorrhea. The best way to prevent gonorrhea signs is by having protected sex. You should use condoms and indulge in a monogamous relationship to avoid any type of sexually transmitted diseases. For more information on signs of gonorrhea and treatment, speak to your health care provider for details.

By Batul Nafisa Baxamusa

The 3 Necessary Components of a Healthy Diet During Pregnancy

Folic acid, omega-3, calcium, iron and protein top the list as some of the most important vitamins and minerals to have when you’re expecting. If your diet during pregnancy consists of a variety of healthy foods, you are sure to get the nutrients you need for your baby thrive.

Importance of Folic Acid and Omega-3 in a Pregnancy Diet

Medical professionals recommend women of childbearing age add folic acid to their diets, even before pregnancy. Folic acid helps reduce the risk of having a baby born with a neural tube defect known as spina bifida.

Spina bifida can cause varying degrees of paralysis, incontinence and mental disabilities. This condition usually develops in the first three weeks of pregnancy. If you are pregnant, it is recommended that you get 600 micrograms of folic acid per day.

Prenatal vitamins usually contain all the folic acid you need, but it’s still important for you to eat folic acid-rich foods like leafy green vegetables and citrus fruits.

Omega-3 is important for your unborn baby to develop his brain and nervous system. Fish is one of the richest sources of this nutrient. Although fish is an essential part of a diet during pregnancy, some types contain high levels of mercury and should be avoided.

Eating too much mercury-tainted fish can damage to your unborn baby’s nervous system. Large predatory fish like swordfish, shark, tilefish and king mackerel contain the highest levels of mercury and are a definite no-no for you to eat when you’re pregnant.

Mercury is an element that is found naturally in the environment. When this substance is released into the air, it falls into the water and settles to the bottom. When this happens, the mercury converts to methylmercury and becomes toxic. When the fish that live in contaminated waters feed on other fish, the methylmercury enters their bodies, and accumulates over time.

Safe fish choices during pregnancy include:

- anchovies
- scallops
- wild salmon
- ocean perch
- whitefish
- shrimp
- herring
- catfish
- butterfish
- rock lobster
- sole
- squid
- tilapia
- sardines

Importance of Calcium and Iron during Pregnancy

Calcium is important for your baby to develop a strong skeletal frame. When you don’t get enough calcium in your body, your fetus will pull the calcium from your bones and leave them weak and brittle. If you believe that dairy products are the best way to get calcium in your diet, you’re wrong.

Vegetables like broccoli, black beans, green beans, cabbage, cauliflower and okra are rich sources of calcium. The calcium obtained from these sources get absorbed more efficiently by the body than calcium from dairy products. You can also get calcium from oranges, salmon, almonds and hazelnuts.

Iron builds hemoglobin that helps transport oxygen to the cells. Lack of this nutrient can lead to anemia. When you suffer from anemia, you may be weak, pale and have cold hands and feet. Lean meats, green vegetables, lentils, beans, chick peas and pumpkin seeds are all excellent sources of iron.

Importance of Protein during Pregnancy

During the second trimester of pregnancy, your baby is growing rapidly; so it’s important for you to get enough protein in your diet around this time. Protein is essential because it helps your unborn baby develop his internal organs, fingers, toes, hair and nails. Poultry, fish, nuts, whole eggs and beans are all excellent sources of protein.

Folic acid, omega-3, protein, iron and calcium are among the most important nutrients to have during pregnancy. If you fill your diet with vegetables, fruits, beans, legumes, lean beef, poultry, whole eggs and fish, you’ll get all of these nutrients, plus the additional vitamins you need for a healthy baby.

By Isabel De Los Rios