CHOLINE IS SIMILAR TO THE B VITAMINS

Choline is similar to the B vitamins

Choline is similar to the B vitamins. It can be made in the liver. It is also found in foods such as liver, muscle meats, fish, nuts, beans, peas, spinach, wheat germ, and eggs.

Choline is used for liver disease, including chronic hepatitis and cirrhosis. It is also used for depression, memory loss, Alzheimer's disease and dementia, Huntington's chorea, Tourette's disease, a brain disorder called cerebellar ataxia, certain types of seizures, and a mental condition called schizophrenia.

Athletes use it for bodybuilding and delaying fatigue in endurance sports.

Choline is taken by pregnant women to prevent neural tube defects in their babies and it is used as a supplement in infant formulas.

Other uses include preventing cancer, lowering cholesterol, and controlling asthma.
How does it work?
Choline is similar to a B vitamin. It is used in many chemical reactions in the body. Choline seems to be an important in the nervous system. In asthma, choline might help decrease swelling and inflammation.
The following doses have been studied in scientific research:
BY MOUTH:
For asthma: 500-1000 mg three times daily.
An average diet supplies 200-600 mg of choline daily. Adequate Intake (AI), as established by the Food and Nutrition Board of the National Institute of Medicine, for adults is 550 mg per day for men and breast feeding women; women, 425 mg per day; pregnant women, 450 mg per day. For children 1-3 years the AI is 200 mg per day; 4-8 years, 250 mg per day; 9-13 years, 375 mg per day; for infants less than 6 months, 125 mg per day; infants 7-12 months, 150 mg per day.

Daily Upper Intake Levels (UL, the highest level of intake that is not likely to cause harm) for choline are: 1 gram daily for children 1-8 years, 2 grams for children 9-13 years, 3 grams for children 14-18 years, and 3.5 grams for adults over 18 years of age.

MAGNESIUM is a mineral that is present in relatively large amounts in the body.

Magnesium

Magnesium is a mineral that is present in relatively large amounts in the body. Researchers estimate that the average person’s body contains about 25 grams of magnesium, and about half of that is in the bones. Magnesium is important in more than 300 chemical reactions that keep the body working properly. People get magnesium from their diet, but sometimes magnesium supplements are needed if magnesium levels are too low. Dietary intake of magnesium may be low, particularly among women.



An easy way to remember foods that are good magnesium sources is to think fiber. Foods that are high in fiber are generally high in magnesium. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats, chocolate, and coffee. Water with a high mineral content, or “hard” water, is also a source of magnesium.

CALCIUM IS A MINERAL THAT IS AN ESSENTIAL PART OF BONES AND TEETH.

Calcium is a mineral that is an essential part of bones and teeth

The heart, nerves, and blood-clotting systems also need calcium to work.
Calcium is used for treatment and prevention of low calcium levels and resulting bone conditions including osteoporosis (weak bones due to low bone density), rickets (a condition in children involving softening of the bones), and osteomalacia (a softening of bones involving pain). Calcium is also used for premenstrual syndrome(PMS), leg cramps in pregnancy, high blood pressure in pregnancy (pre-eclampsia), and reducing the risk of colon and rectal cancers.

Some people use calcium for complications after intestinal bypass surgery, high blood pressure, high cholesterol, Lyme disease, to reduce high fluoride levels in children, and to reduce high lead levels.

Calcium carbonate is used as an antacid for “heartburn.” Calcium carbonate and calcium acetate are also used for reducing phosphate levels in people with kidney disease.

Calcium-rich foods include milk and dairy products, kale and broccoli, as well as the calcium-enriched citrus juices, mineral water, canned fish with bones, and soy products processed with calcium.

Calcium can interact with many prescription medications, but sometimes the effects can be minimized by taking calcium at a different time.





How does it work?
The bones and teeth contain over 99% of the calcium in the human body. Calcium is also found in the blood, muscles, and other tissue. Calcium in the bones can be used as a reserve that can be released into the body as needed. The concentration of calcium in the body tends to decline as we age because it is released from the body through sweat, skin cells, and waste. In addition, as women age, absorption of calcium tends to decline due to reduced estrogen levels. Calcium absorption can vary depending on race, gender, and age.
Bones are always breaking down and rebuilding, and calcium is needed for this process. Taking extra calcium helps the bones rebuild properly and stay strong.
What are some effects of calcium on health?
Scientists are studying calcium to understand how it affects health. Here are several examples of what this research has shown:
Bone health and osteoporosis
Bones need plenty of calcium and vitamin D throughout childhood and adolescence to reach their peak strength and calcium content by about age 30. After that, bones slowly lose calcium, but people can help reduce these losses by getting recommended amounts of calcium throughout adulthood and by having a healthy, active lifestyle that includes weight-bearing physical activity (such as walking and running).
Osteoporosis is a disease of the bones in older adults (especially women) in which the bones become porous, fragile, and more prone to fracture. Osteoporosis is a serious public health problem for more than 10 million adults over the age of 50 in the all over the world. Adequate calcium and vitamin D intakes as well as regular exercise are essential to keep bones healthy throughout life.
Cardiovascular Disease
Whether calcium affects the risk of cardiovascular disease is not clear. Some studies show that getting enough calcium might protect people from heart disease and stroke. But other studies show that some people who consume high amounts of calcium, particularly from supplements, might have an increased risk of heart disease. More research is needed in this area.
High blood pressure
Some studies have found that getting recommended intakes of calcium can reduce the risk of developing high blood pressure (hypertension). One large study in particular found that eating a diet high in fat-free and low-fat dairy products, vegetables, and fruits lowered blood pressure.
Cancer
Studies have examined whether calcium supplements or diets high in calcium might lower the risks of developing cancer of the colon or rectum or increase the risk of prostate cancer. The research to date provides no clear answers. Given that cancer develops over many years, longer term studies are needed.
Kidney stones
Most kidney stones are rich in calcium oxalate. Some studies have found that higher intakes of calcium from dietary supplements are linked to a greater risk of kidney stones, especially among older adults. But calcium from foods does not appear to cause kidney stones. For most people, other factors (such as not drinking enough fluids) probably have a larger effect on the risk of kidney stones than calcium intake.
Weight loss
Although several studies have shown that getting more calcium helps lower body weight or reduce weight gain over time, most studies have found that calcium—from foods or dietary supplements—has little if any effect on body weight and amount of body fat.

Nutrition table showing Top 25 Calcium-rich Indian All food Groups per 100 grams
All food Groups Calcium per 100 g. % of RDA
Kenkra (Crab) 1606 mg160.6 % of RDA
Til (Sesame Seeds) 1450 mg145 % of RDA
Bombil (Bombay Duck) (Dry) 1389 mg138.9 % of RDA
Doodh (Milk) Powder (Skimmed) 1370 mg137 % of RDA
Kenkra (Crab) (Muscle) 1370 mg137 % of RDA
Rhepti Fish (sole fish) (Malabar) 1072 mg107.2 % of RDA
Cheese 790 mg79 % of RDA
Maava (Khoa) (Whole Buff. Milk) 650 mg65 % of RDA
Tamda Maasa (Rohu) (Labeo Rohita) 650 mg65 % of RDA
Phool Gobhi Patta (Cauliflower Leaves) 626 mg62.6 % of RDA
Rai (Mustard) 490 mg49 % of RDA
Arvi Ka Saag (Colocasia Leaves) 460 mg46 % of RDA
Ravas Fish (Guchhai) 405 mg40.5 % of RDA
Khopra (Coconut) (Dry) 400 mg40 % of RDA
Methi Sabji (Fenugreek Leaves) 395 mg39.5 % of RDA
Halim (Garden Cress Seeds) 377 mg37.7 % of RDA
Shark(Waghsheer) 357 mg35.7 % of RDA
Torli (Sardine) Fish 357 mg35.7 % of RDA
Ragi (Finger Millet) 344 mg34.4 % of RDA
Prawns(Kolambi) Fish 323 mg32.3 % of RDA
Kala Til (Niger Seeds) 300 mg30 % of RDA
Kulthi (Horse Gram) 287 mg28.7 % of RDA
Halwa Fish (Pomfret Black Fish) 286 mg28.6 % of RDA
Charoli, Chirongi (Piyal Seeds) 279 mg27.9 % of RDA
Rajma (French Beans) (Dry) 260 mg26 % of RDA
RDA For Calcium is 1000 mg

PROTEIN IN DIET

Protein in diet

Proteins are the building blocks of life. The body needs protein to repair and maintain itself. The basic structure of protein is a chain of amino acids.
Function 
Every cell in the human body contains protein. It is a major part of the skin, muscles, organs, and glands. Protein is also found in all body fluids, except bile and urine.You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy.

Food Sources
When proteins are digested, amino acids are left. The human body needs a number of amino acids to break down food. Amino acids need to be eaten in large enough amounts for optimal health.
Amino acids are found in animal sources such as meats, milk, fish, and eggs, as well as in plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ). You do not need to eat animal products to get all the protein you need in your diet.

Side Effects
A diet high in meat can contribute to high cholesterol levels or other diseases such as gout. A high-protein diet may also put a strain on the kidneys.

Recommendations
How do you calculate protein RDA?

Protein RDA is specific to age, gender and weight, so every individual RDA will be unique.

The average recommended dietary allowances for specific age groups are:

Children 1-3: 13 grams
Children 4-8: 19 grams
Children 9-13: 34 grams
Girls 14-18: 46 grams
Boys 14-18: 52 grams
Women 19+: 46 grams
Men 19+: 56 grams

There are of course some exceptions to these average numbers. For example, pregnant or lactating women should be getting close to 71 grams of protein each day, and individuals with a vigorous fitness regime will often require a higher dose of protein.

But of course, those are simply the general numbers, in order to calculate your own personal protein RDA, follow these quick steps:

First, step on the scale. To get an accurate number, weigh yourself in the morning with an empty bladder.
Next, you will need to convert your weight from pounds to kilograms. There are 2.2 pounds per kilogram, so simply divide your weight by 2.2.
Now that you have your weight in kilograms, you can easily calculate your RDA. It is recommended to get 0.8 grams of protein per kilogram, so multiply your weight in kilograms by 0.8 to arrive at your protein RDA.
A nutritionally balanced diet provides enough protein. Healthy people rarely need protein supplements.

Vegetarians are able to get enough essential amino by eating a variety of plant proteins.

The amount of recommended daily protein depends upon your age and health. Two to three servings of protein-rich food will meet the daily needs of most adults.

Bombil (Bombay Duck) (Dry) 61.7 grams110.2 % of RDA
Soyabean (White) Seeds 43.2 grams77.1 % of RDA
Surmai Dry 38.6 grams68.9 % of RDA
Doodh (Milk) Powder (Skimmed) 38 grams67.9 % of RDA
Methi (Fenugreek) Seeds 26.2 grams46.8 % of RDA
Moongphalli (Groundnut) (Roasted) 26.2 grams46.8 % of RDA
Halim (Garden Cress Seeds) 25.3 grams45.2 % of RDA
Moongphalli (Groundnut, Peanut) 25.3 grams45.2 % of RDA
Masur (Lentil) 25.1 grams44.8 % of RDA
Moong (Green Gram) Daal 24.5 grams43.8 % of RDA
Chavli (Cow Peas) 24.1 grams43 % of RDA
Cheese 24.1 grams43 % of RDA
Udad (Black Gram) Daal 24 grams42.9 % of RDA
Moong (Green Gram) (Whole) 24 grams42.9 % of RDA
Kala Til (Niger Seeds) 23.9 grams42.7 % of RDA
Matki (Moth Beans) 23.6 grams42.1 % of RDA
Rajma (French Beans) (Dry) 22.9 grams40.9 % of RDA
Chana (Bengal Gram)(roasted) 22.5 grams40.2 % of RDA
Singhala (Arius Dussumieri) Fish 22.5 grams40.2 % of RDA
Arhar, Tuar (Red Gram) Daal 22.3 grams39.8 % of RDA
Ravas Fish (Guchhai) 22.2 grams39.6 % of RDA
Kulthi (Horse Gram) 22 grams39.3 % of RDA
Shark(Waghsheer) 21.6 grams38.6 % of RDA
Kaaju (Cashew) 21.2 grams37.9 % of RDA
Sardine(Pedva) 21 grams37.5 % of RDA
RDA For Protein is 56 grams

JOINT PAIN LIKE KNEE PAIN

I discussed joint pain

The aching, tightness, popping, and swelling that can make everyday activities a chore. Your knees are often your most aching joint. This is because they are literally caught in the middle of the leg and not only experience their own pain, but can be painful because of referred injury from the feet and hips. 

There are many reasons for your joints to ache, including weakness, injury, excess body weight, but many people have joint pain because of cartilage damage. When people are diagnosed with arthritis this means their cartilage is damaged.

Cartilage is normally the glistening…smoother than ice…biomechanical wonder….that lines the ends of our bones….until it starts to break down. Technically, the definition of cartilage wear is osteoarthritis…yes, I said the awful word. For most of you this cartilage break down is most problematic in the knees and hips.

PAIN IN THE BACK OF THE KNEE ??

Top 3 Reasons Why You Suffer From Pain In The Back Of The Knee

1. Possible Arthritis

This is one of the most common causes of pain in the knee. In fact, if you are over the age of 65 one in two of you have arthritis with the knee been one of the most common joints involved.

The pain of arthritis is usually a dull tooth ache pain that is occasionally sharp with sudden movements. The pain is usually located over your joint line (where the tibia meets the femur) and in the front of the knee. Mild and sometimes severe swelling is associated with this pain. The pain is worse when you exit a chair or car. It is also worse with any prolonged walking or standing. The pain is usually better with rest, heat (sometimes ice), wrapping the knee and pain medication.

Occasionally the knee may catch on the rough uneven surfaces of your cartilage. Patients often complain of grinding in the knee, and occasional popping.

2. Minor Tear of the Cartilage Surface

Rather then a cyst or fluid build-up, the causes of the pain behind the knee might simply be slight micro tears in the cartilage. This can be treated with the same solutions at the end of this article. Tears, if minor, require no surgery and will heal on their own depending on the time allowed for healing and if the activity that aggravates it is avoided.

3. Baker's Cyst

The cyst usually occurs due to some other problem in your knee such as arthritis or even a tear of your meniscus. The swelling from this problem causes fluid to build up in your knee. This fluid pushes out the weakest point of your joint capsule surrounding your knee. This is usually to the back portion of your knee capsule, and a cyst forms. The cyst has a valve made out of your joint capsule tissue. This valve can sometimes become clogged and the fluid becomes trapped in the cyst. Thus, even when the injury has resolved, you still have the swelling in the back of your knee. This is associated with pain usually described as dull and aching. The pain is worse with prolonged walking or standing. It is sometimes improved with rest, elevation and taking pain medication.

Many people agree that when it comes to pain behind the knee, the best plan of action is Control, Avoid, and Rehabilitate.

Control:

Cryotheraphy which involves putting ice on the area for 5 minutes at a time. This will help reduce the pain. Do not continue to apply ice if a burning sensation is felt.

Heat from a heating pad for 10-20 minutes on a lower setting may help reduce pain. Alternative methods include creams that create a heating sensation like Icy-Hot or AST BioFreeze gel.

Bracing from a comfortable knee brace can provide some needed relief and stability to the area, reducing the pressure on the area and thus; reducing the pain. There are many knee braces available that can be worn during activity or at any time where the area becomes bothersome.

Avoid:

There's nothing special about this old saying. Simply avoid the activities that aggravate the pain and participate in ones that seem to help it. Making a list of things NOT to do and a list of things TO DO will be helpful in determining what makes the pain worse. Avoid activities that continue to make the pain worse or no better. This is typical advice. Pain is a warning signal.

Rehabilitate:

Talk to a Doctor/Physiotherapist and make a plan of action to rehabilitate the knee thru controlled motions. Rehabilitation includes motivation to do the prescribed exercises. The correct exercises as prescribed and the proper equipment to keep the motions in controlled.

Pain behind the knee is very common in some many sports that you can suffer from this by doing almost anything from snowboarding to racquetball. By taking precautions in your sports and understanding what might cause this, will allow not only enjoyable sports activities, but a lifetime of activity.

PAIN IN THE FRONT OF THE KNEE ??

Pain in the front of the knee 

Pain in the front of the knee is a very common complaint. The pain usually originates from the tissue around the kneecap including the tendons, bones and cartilage surfaces. These tissues are put under high forces during many common activities and especially during sports. Running, jumping, hiking, squatting and lunging can place up to six times an individual's body weight through these tissues. Repetitive high loading eventually leads to tissue breakdown and subsequent pain. Women are more susceptible to these problems because their kneecaps are smaller and often "track" abnormally. High forces in a small distribution area leads to painful "chondromalacia" (chondro=cartilage; malacia=bad).
The most common medical finding is damage to the cartilage behind the kneecap (patella). The cartilage covering, or articular cartilage, that covers the knee cap bone is the thickest cartilage covering in the entire human body. The reason the cartilage covering in this area is so thick is because the knee cap takes more pressure per unit of area than any other joint in the body. With squatting and lunging activities up to six times the body weight is placed into the small bone of the knee cap and the cartilage. With activities this cartilage can begin to breakdown and produce pain.
The thigh muscles (quadriceps) help keep the kneecap (patella) stable and in place. Weak quadriceps increase the risk of patellar tracking disorder.

Ligaments and tendons also help stabilize the patella. If these are too tight or too loose, you have a greater risk of patellar tracking disorder.

The goals of nonsurgical treatment of patellar tracking problems are to decrease symptoms, increase quadriceps strength and endurance, and return to normal function. Exercises for patellar tracking disorder are not complicated and can be done at home in about 20 minutes a day.

Most patellar tracking problems can be treated effectively without surgery. Nonsurgical treatment may include rest, regular stretching and strengthening exercises, taping or bracing the knee, using ice, and short-term use of nonsteroidal anti-inflammatory drugs (NSAIDs).1
Quadriceps strengthening is the most commonly prescribed treatment for patellar tracking disorder. Exercises to increase flexibility and to strengthen the muscles used for hip rotation can also help.1
Patience and dedication are essential. The slow progress and improvement can be frustrating, but most people can be spared a surgical procedure by closely following a conservative therapy program.

IMPORTANCE OF MORNING BREAKFAST ??

IMPORTANCE OF MORNING BREAKFAST

Breaking your fast in the morning should not be negotiable, and here are just a few reasons why:

• The breakfast meal is necessary to fill our minds and bodies after going without food during the hours we were asleep. Countless studies have shown that adults who race out the door without a morsel in their mouths don't perform as well at work as when they're fueled. The same goes for kids who go to school hungry.


• Without food, your blood sugars levels could resemble a roller coaster, leading to fatigue and irritability. It will also be harder to make decisions and stay level-headed ... not a pretty picture in the workplace or at home.

• Skipping breakfast often leads to a high-calorie, mid-morning snack or sends an invitation to indulge in a heavier lunch. And that can quickly cause your pants to get tighter.

• Breakfast can help keep disease at bay. A recent study suggests that starting your day with a solid breakfast helps keep diabetes in check, and certain choices, like a bowl of oatmeal, could curtail cholesterol levels.

• Good habits are contagious. A sensible morning meal sets the tone for the choices you'll make the remainder of the day.

Don't give yourself the option of making excuses that lead to skipping the meal that could dictate your day. Squash cravings and satisfy hunger by combining foods rich in protein -- such as egg whites, eggs, almond butter, reduced-fat cheese, low-fat or skim dairy products) -- with whole-grain carbs (high-fiber cereal and whole-grain bread) and healthy fats (nuts, avocado and olive oil). Those three nutrients -- protein, whole-grain carbs and healthy fats -- are like the three legs of a stool. They support and enhance each other while providing a strong foundation for your body.

SIGNS OF A HEART ATTACK ??

Signs of a heart attack

Many people think a heart attack is sudden, like a "movie" heart attack, where someone clutches her chest and falls over. But the truth is that many heart attacks start slowly as mild pain or discomfort. These feelings may even come and go. A heart attack is very serious and you should get to the hospital right away by calling 108. Learn what to expect at the hospital when you're having a heart attack.

For both women and men, the most common sign of a heart attack is pain or discomfort in the center of the chest. The pain or discomfort can be mild or strong. It can last more than a few minutes, or it can go away and come back. See the figure, "Signs of a Heart Attack," for a full list of heart attack signs.
Women are more likely than men to have the "other" common signs of a heart attack. These include shortness of breath, nausea or vomiting, and pain in the back, neck, or jaw. Sometimes the signs of a heart attack happen suddenly. But they can also develop slowly, over hours, days, and even weeks before a heart attack occurs.

The more heart attack signs that you have, the more likely it is that you are having a heart attack. Also, if you've already had a heart attack, your symptoms may not be the same for another one. Even if you're not sure you're having a heart attack, you should still have it checked out.

BAREFOOT OR HEEL PAIN ??

*Avoid going barefoot. Wear a shoe or slipper around the house. I often recommend Crocs to be worn in the house. Your foot needs support. Walking barefoot in the house, especially if you have hardwood floors or your home is built on a concrete slab foundation, will aggravate an already inflamed plantar fascia.

*Stretch your calf. A tight achilles tendon can cause heel pain. There are several stretching exercises that you can do to decrease tightness and pain.

*Avoid wearing worn out shoes. Often times it is the favorite pair of old shoes that causes plantar fasciitis.

*Try using an insert in the shoe to support your arch.


*Don't avoid seeing a physiotherapist for foot pain. Would you go to the mall for heart problems? Of course not. Then why do so many people go to a shoe store for foot problems? The clerk there is most likely not a doctor. I hate seeing a patient come in who has spent a lot of money on an insert purchased from a local store. Avoid the advertising scam! Podiatrists have years of training and, in most cases, can quickly diagnose and treat most foot problems.

*Use ice. I recommend my patients use a 16 ounce water bottle. Freeze it. Roll it in the arch. The ice helps decrease inflammation and the motion of the bottle on the arch helps stretch out the plantar fascia. Try this for 5-10 minutes twice a day.

*If you have heel pain, arch pain, or "heel spurs" for longer than 3-4 weeks, go see a physiotherapist. Don't let this become a chronic problem. The sooner heel pain is treated the quicker it will respond. It will go away with the correct treatment.

If you need to see a physiotherapist, they may treat you with a cortisone injection, xrays, ultrasound, physical therapy, a night splint, a custom orthotic, other types of braces or supports, shock wave therapy, or even a new procedure called dry needling. Surgery is rarely needed for heel pain. Remember, heel pain is never normal. It can be effectively treated. A physiotherapist is the expert when it comes to foot and ankle care.

BELL'S PALSY ?

What is Bell's palsy?
Bell's palsy is a paralysis or weakness of the muscles on one side of your face. Damage to the facial nerve that controls muscles on one side of the face causes that side of your face to droop camera. The nerve damage may also affect your sense of taste and how you make tears and saliva. This condition comes on suddenly, often overnight, and usually gets better on its own within a few weeks.

Bell's palsy is not the result of a stroke or a transient ischemic attack (TIA). While stroke and TIA can cause facial paralysis, there is no link between Bell's palsy and either of these conditions. But sudden weakness that occurs on one side of your face should be checked by a doctor right away to rule out these more serious causes.

What causes Bell's palsy?
The cause of Bell's palsy is not clear. Most cases are thought to be caused by the herpes virus that causes cold sores.1

In most cases of Bell's palsy, the nerve that controls muscles on one side of the face is damaged by inflammation.

Many health problems can cause weakness or paralysis of the face. If a specific reason cannot be found for the weakness, the condition is called Bell's palsy.

What are the symptoms?
Symptoms of Bell's palsy include:

Sudden weakness or paralysis on one side of your face that causes it to droop. This is the main symptom. It may make it hard for you to close your eye on that side of your face.
Drooling.
Eye problems, such as excessive tearing or a dry eye.
Loss of ability to taste.
Pain in or behind your ear.
Numbness in the affected side of your face.
Increased sensitivity to sound.
How is Bell's palsy diagnosed?
Your doctor may diagnose Bell's palsy by asking you questions, such as about how your symptoms developed. He or she will also give you a physical and neurological exam to check facial nerve function.

If the cause of your symptoms is not clear, you may need other tests, such as blood tests, an MRI, or a CT scan.

How is it treated?
Most people who have Bell's palsy recover completely, without treatment, in 1 to 2 months.This is especially true for people who can still partly move their facial muscles. But a small number of people may have permanent muscle weakness or other problems on the affected side of the face.

You may need to take a corticosteroid as per doctor advice. This medicine can lower your risk for long-term problems from Bell's palsy. Your doctor may also have you take antiviral medicine, such as acyclovir. Antiviral medicines used alone dont help with Bell's palsy.
How can you care for yourself at home?
Facial exercises as per physical therapist

advice. As the nerve in your face begins to work again, doing simple exercises-such as tightening and relaxing your facial muscles-may make those muscles stronger and help you recover more quickly. Massaging your forehead, cheeks, and lips with oil or cream may also help.

Eye care. If you can't blink or close your eye fully, your eye may become dry. A dry eye can lead to sores and serious vision problems. To help protect the eye and keep it moist:

Use your finger to close and open your eyelid often throughout the day.
Use eyedrops ("artificial tears") or ointment. Those that contain methylcellulose are a good choice and don't require a prescription. You may want to use drops during the day and ointment at night while you sleep. Ask your doctor how often to use the drops.
Wear an eye patch while you sleep, and wear glasses or goggles the rest of the time.
Mouth care. If you have no feeling and little saliva on one side of your tongue, food may get stuck there, leading to gum disease or tooth decay. Brush and floss your teeth often and well to help prevent these problems. To prevent swallowing problems, eat slowly and chew your food well. Eating soft, smooth foods, such as yogurt, may also help.

MUSCLE CRAMPS ???

What are muscle cramps?

A muscle cramp is a strong, painful contraction or tightening of a muscle that comes on suddenly and lasts from a few seconds to several minutes. It often occurs in the legs. A muscle cramp is also called a charley horse.

Nighttime leg cramps are usually sudden spasms, or tightening, of muscles in the calf. The muscle cramps can sometimes happen in the thigh or the foot. They often occur just as you are falling asleep or waking up.

What causes muscle cramps?

The cause of muscle cramps isn't always known. Muscle cramps may be brought on by many conditions or activities, such as:

Exercising, injury, or overuse of muscles.
Pregnancy. Cramps may occur because of decreased amounts of minerals, such as calcium and magnesium, especially in the later months of pregnancy.
Exposure to cold temperatures, especially to cold water.
Other medical conditions, such as blood flow problems (peripheral arterial disease), kidney disease, thyroid disease, and multiple sclerosis.
Standing on a hard surface for a long time, sitting for a long time, or putting your legs in awkward positions while you sleep.
Not having enough potassium, calcium, and other minerals in your blood.
Being dehydrated, which means that your body has lost too much fluid.
Taking certain medicines, such as antipsychotics, birth control pills, diuretics, statins, and steroids.
How can you stop a muscle cramp when it happens?

You may need to try several different ways to stop a muscle cramp before you find what works best for you. Here are some things you can try:

Stretch and massage the muscle.
Take a warm shower or bath to relax the muscle. A heating pad placed on the muscle can also help.
Try using an ice or cold pack. Always keep a cloth between your skin and the ice pack.
Take an over-the-counter pain medicine, such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin), or naproxen (Aleve). Read and follow all instructions on the label.
If your doctor prescribes medicines for muscle cramps, take them exactly as prescribed. Call your doctor if you have any problems with your medicine.
Drink plenty of fluids. Sports drinks, such as Gatorade, will often help leg cramps.
Here are some things you can try for a leg cramp:

Walk around, or jiggle your leg.
Stretch your calf muscles. You can do this stretch while you sit or stand:
While sitting, straighten your leg and flex your foot up toward your knee. It may help to place a rolled towel under the ball of your foot and, while holding the towel at both ends, gently pull the towel toward you while keeping your knee straight.
While standing about 2 ft (0.6 m) from a wall, lean forward against the wall. Keep the knee of the affected leg straight and the heel on the ground. Do this while you bend the knee of the other leg. See a picture of how to do this calf stretch.
If you think a medicine is causing muscle cramps:
Before you take another dose, call the doctor who prescribed the medicine. The medicine may need to be stopped or changed, or the dose may need to be adjusted.
If you are taking any medicine not prescribed by a doctor, stop taking it. Talk to your doctor if you think you need to continue taking the medicine.

How can you prevent muscle cramps?

These tips may help prevent muscle cramps:

Drink plenty of water and other fluids, enough so that your urine is light yellow or clear like water.
Limit or avoid drinks with alcohol or caffeine. These can make you dehydrated, which means your body has lost too much fluid.
Make sure you are eating healthy foods (especially if you are pregnant) that are rich in calcium, potassium, and magnesium.
Ride a bike or stationary bike to condition and stretch your muscles.
Stretch pop out your muscles every day, especially before and after exercise and at bedtime.
Don't suddenly increase the amount of exercise you get. Increase your exercise a little each week.
Take a daily multivitamin supplement.
If you are taking medicines that are known to cause leg cramps, your doctor may prescribe different medicines.

STRETCHING ??

What is stretching

Stretching, or stretching said Romanian is actually a thing that you can do almost anywhere, whether you are at work, watch television, or simply sit in the office. More specifically it is about some simple exercises or positions rather simple as you can, positions that will help to stretch the muscles and tendons so that you become more flexible. This will be useful in any dance style, you will be able to use whenever you need flexibility, and last but not least you will be able to perform dance steps that many can not do because of stiffness.
Some benefits of stretching.

Many do not know but stretching is useful both for dance, sport and for everyday life. After a few hours you will notice that you feel much better in your skin, you are more flexible, increases mobility, and another important benefit is that you can avoid pain and heavy movements in old age, those who believe that no one wants them. Besides, stretching help people who do not do much sport or exercise, giving them a chance to "no rust" making even a few minutes a day. These stretching exercises can be very relaxing and can help relieve stress.

Active stretching 

Active stretching actually are some movements and stretching exercises that are done before starting the training itself, and has meant to prepare the muscles you are going to use them during the course of dance for example. During the dance, an inadequate heating can lead to injuries and muscle pain simply by doing a move more abruptly. Active stretching is exactly all movements made by the person executing them without any outside help.

Passive stretching 

This time stretching has proven to be one that gives a little more than the above mentioned results. Passive stretching does not actually other movements or exercises that actually means how do these stretches. In the passive stretching movements executed person is helped by another person that helps the person to get into position. For example, sit with your legs apart and try to bend but fail due to muscle or tendon, the person who can help you push a little helping you to reach the desired position. Also you can also use elastic bands or mechanical.

Tips for stretching

A very important tip for those who want to do stretching exercises is not to make quick or sudden injury that may very easily. Stretching exercises are easy and relaxed. Remember one thing during exercise is normal to have sore tendon or muscle that do not have to stop or panic. Spore to work!

REFLEXOLOGY

Use of Health Points and Share your friends

Reflexology is the application of pressure to areas on the feet, hands and ears. Reflexology is generally relaxing and may be an effective way to alleviate stress.

The theory behind reflexology is that these areas correspond to organs and systems of the body. Proponents believe that pressure applied to these areas affects the organs and benefits the person's health.

Reflexologists use foot/hand charts to guide them as they apply pressure to specific areas. Sometimes these practitioners use items, such as rubber balls, rubber bands and sticks of wood, to assist in their work. Practitioners of reflexology include chiropractors, physical therapists and massage therapists, among others.

Several studies funded by the National Cancer Institute and the National Institutes of Health indicate that reflexology may reduce pain and psychological symptoms, such as anxiety and depression, and enhance relaxation and sleep. Studies also show that reflexology may have benefits in palliative care of people with cancer.

Reflexologists claim that reflexology also can treat a wide variety of medical conditions, such as asthma, diabetes and cancer. However, scientific evidence is lacking to support these claims.

Reflexology is generally considered safe, although very vigorous pressure may cause discomfort for some people.

ANKLE PAIN ?

What Is Ankle Pain?

What Is Ankle Pain?

Ankle pain refers to any type of pain or discomfort in your ankles. This pain could be caused by an injury, like a sprain, or by a medical condition, such as arthritis.
According to the University of Illinois, an ankle sprain is one of the most common causes of ankle pain—making up 85 percent of all ankle injuries. (UL) A sprain occurs when your ligaments—the tissues that connect bones—tear or stretch.
Most ankle sprains are lateral sprains, which occur when your foot rolls in and causes your outside ankle to twist towards the ground. This action stretches or rips the ligaments. A sprained ankle often swells and bruises for about 10 days to two weeks. However, it may take a few months for the injury to fully heal.
Once healed, the sprained ankle is sometimes permanently weaker and less stable than the other ankle. According to the University of Illinois, a sprained ankle is 40 to 70 percent more likely to be sprained again compared to a healthy ankle.
A sprain is a common cause of ankle pain. Pain can also be a result of:
arthritis
gout
nerve damage or injury, such as sciatica
blocked blood vessels
infection in the joint
A sprain is generally caused when the ankle rolls or twists inward, tearing the ligaments of the ankle that hold the bones together. Rolling the ankle can also cause damage to the cartilage or tendons of your ankle.
Gout occurs when uric acid builds up in the body. This higher than normal concentration of uric acid can deposit crystals in the joints, causing sharp pain. Pseudogout is a similar condition where calcium deposits build up in the joints. Symptoms of both gout and pseudogout include swelling and redness.
Arthritis can also cause ankle pain. Arthritis is the inflammation of the joints. Multiple types of arthritis can cause pain in the ankles, but osteoarthritis is the most common. Osteoarthritis is caused by wear and tear on the joints, and is often a symptom of aging

GLUTEAL STRAIN

Gluteal Strain
What is a gluteal strain?
Your gluteal muscles are the muscles in your buttocks. A strain is a stretch or tear of a muscle or tendon. People commonly call such an injury a "pulled" muscle.
How does it occur?
A gluteal strain usually occurs with running or jumping. It often occurs in hurdlers or dancers.
What are the symptoms?
A gluteal strain causes pain in the buttocks. You may have pain when walking up or down stairs and pain when sitting. You have pain moving your leg backward.
How is it diagnosed?
Your healthcare provider will examine your hips, buttocks, and legs and move them to see if movement causes pain. Your provider will examine the injured area and find that the muscle is tender.
How is it treated?
To treat this condition:
Put an ice pack, gel pack, or package of frozen vegetables, wrapped in a cloth on the area every 3 to 4 hours, for up to 20 minutes at a time.
You could also do ice massage. To do this, first freeze water in a Styrofoam cup, then peel the top of the cup away to expose the ice. Hold the bottom of the cup and rub the ice over the area for 5 to 10 minutes. Do this several times a day while you have pain.
Take an anti-inflammatory medicine such as ibuprofen, or other medicine as directed by your provider. Nonsteroidal anti-inflammatory medicines (NSAIDs) may cause stomach bleeding and other problems. These risks increase with age. Read the label and take as directed. Unless recommended by your healthcare provider, do not take for more than 10 days.
Follow your provider’s instructions for doing exercises to help you recover.
After you recover from your acute injury, use moist heat for 10 to 15 minutes at a time before you do warm-up and stretching exercises. Do not use heat if you have swelling.
While you are recovering from your injury, you will need to change your sport or activity to one that does not make your condition worse. For example, if running causes you pain, change to swimming.
How long will the effects last?
The length of recovery depends on many factors such as your age, health, and if you have had a previous injury. Recovery time also depends on the severity of the injury. A mild gluteal strain may recover within a few weeks, whereas a severe injury may take 6 weeks or longer to recover. You need to stop doing the activities that cause pain until the muscle has healed. If you continue doing activities that cause pain, your symptoms will return and it will take longer to recover.
When can I return to my normal activities?
Everyone recovers from an injury at a different rate. Return to your activities depends on how soon your muscle recovers, not by how many days or weeks it has been since your injury has occurred. In general, the longer you have symptoms before you start treatment, the longer it will take to get better. The goal is to return to your normal activities as soon as is safely possible. If you return too soon you may worsen your injury.
You may safely return to your normal activities when each of the following is true:
You have full range of motion on the injured side compared to the uninjured side.
You have full strength of the injured side compared to the uninjured side.
You can walk straight ahead without pain or limping.
How can a gluteal strain be prevented?
Gluteal strains are best prevented by warming up properly and doing stretching exercises before your activity.
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YOGA IS GREAT... ITS GIVES HEALTH AS WELL AS SOUL FOOD

Yoga is Great....Its gives health as well as Soul food

THE ULTIMATE GOAL OF YOGA

The Ultimate Goal of Yoga

On the mat, the serious yoga practitioner is the embodiment of focus, discipline, and unwavering concentration. He or she is devoted to the perfection of the asana (poses) and he or she challenges mind and body to achieve a ‘higher state of being’.

On the mat, the serious yoga practitioner is the embodiment of focus, discipline, and unwavering concentration. He or she is devoted to the perfection of the asana (poses) and he or she challenges mind and body to achieve a ‘higher state of being’. Sure, this sounds legitimate and rather impressive, but what does it really mean? What is the ultimate goal of yoga?

This is a complicated question. Arguably, each practitioner has a goal (or goals) individual to him or her. However, yoga has been practiced in various forms for hundreds of years all over the world. There must be a grand design, an ultimate goal…There is. It is called: Moksha.

Moksha is the liberation from worldly suffering and samsara (the cycle of birth and death through reincarnation). This release from sequential lives on earth leads to an enlightened relationship with a creator. Different schools of yoga have differing beliefs about this enlightened relationship.

For example, according to Hindu monist schools (such as Shaivism and Jainism), at the point of moksha, there is a realization of identity with the Supreme Brahman. For bhakti schools of Vaishnavism, the realization of identity is made with Vishnu.

However, in all schools of yoga, the goal of the practitioner is the attainment of perfect tranquility and spiritual insight while meditating on Brahman (the Hindu concept of divinity). It is this state that will lead to moksha and eternal peace.

For serious practitioners of yoga, moksha is worth more than just sweat on the mat and a few classes every week. It requires an austere, self-disciplined life based around the Five Principles of Yoga (proper relaxation, proper exercise, proper breathing, proper diet, and positive thinking and meditation). The rules and guidelines of this self-disciplined life are called yama and niyama. Yama (social ethics) and niyama (personal practices) are the first steps to building a conscious relationship with the world and with yourself. They are considered the first part of the Eightfold Yoga Path of Patanjali (individual development of the body, mind, and soul). Many contemporary yogis and yoga instructors simply refer to them as the " do's and don't's " of being human.

The disciplined life is guided by the understanding that many of life’s problems are self-imposed limitations. Poor habits, frivolous living, and unfounded beliefs all contribute to a confusing, murky world. Yama and niyama help practitioners prioritize their inner and outer worlds so that balance and proportion are restored to all aspects of life.

Some yoga masters have described the ultimate goal of yoga as being ‘consciously conscious’—meaning that the sense of a ‘personal self’ and the sense of ‘unlimited spirit and consciousness’ are united. They consider the union between the practitioners’ various parts into a whole as the most important aspect of yoga. It is reflected in the asana where all the ‘parts’ of the practitioner’s body are in sync with one another. They are all situated in the most effective way for maximum circulation and meditation. Every part has a place in the whole.

Moksha is a noble ambition that has been shared by billions of people throughout history and the yama and niyama still guide the lives of thousands of yoga practitioners today. Although this is historically considered yoga’s ultimate goal, yoga is a highly personal endeavor with many rewards. So, perhaps the question needs re-phrasing: What is YOUR ultimate goal of yoga?