ROAD SAFETY TIPS

ROAD SAFETY TIPS

DO’s

·         Be alert and vigilant.

·         Follow principles of defensive driving.

·         Observe lane discipline.

·         Drive with care for yourself and others.

·         Two-wheeler riders should compulsory use rear-view mirrors.

·         Cyclists and two-wheeler riders should go from left lanes.

·         Use helmets for safe and careful driving.

·         Use dipper lights at night.

·         Cyclists should check brakes.

·         Follow the maximum speeds prescribed for different vehicles.

·         Give proper indicator before turning.

·         Park vehicles properly in parking areas.

·         Pedestrians should cross roads safely.

·         Help children, old and disabled people to cross the road.

·         Be responsible citizens.

DON’T’s

·         Don’t drive casually and recklessly.

·         Don’t jump traffic signals.

·         Don’t honk.

·         Don’t drink and drive.

·         Don’t drive parallel to each other

·         Don’t overtake from the left.

·         Don’t overtake on narrow roads.

·         Don’t drive in wrong direction and against traffic flow.

·         Don’t stop, halt or park vehicles at road end corners.

·         Don’t park vehicles on the pretext of waiting.

·         Don’t spit from buses, cars and two-wheelers.

·         Don’t take risk while crossing the roads.

·         Don’t use mobiles while driving or crossing roads.

DEALING WITH ARTHRITIC PAIN

DEALING WITH ARTHRITIC PAIN

CAUSES OF ARTHRITIC PAIN

·         No season is good for a person suffering from arthritis, being worse in winter.

·         Wide changes in barometric pressure can cause an inflamed joint to swell up, causing pain and stiffness.

·         This happens because the cartilage that protects the ends of the bones slowly weakens and the synovial or joint fluid loses its ability to absorb shock.

·         Moreover, during winter people tend to confine themselves, adopting a sedentary lifestyle.

TYPES OF KNEE PROBLEMS

·         Stiff knees – especially when getting out of bed in the mornings or after sitting for a long time.

·         Inflammation – of the knees is common during winter, which might be due to changes in barometric pressure or the way the body’s receptors react to changing temperatures.

·         Aching knees – especially for those who are middle-aged or older and those who have had past knee injuries or who suffer from arthritis.

·         Swollen knees – especially to those people who are sensitive to cold, or whose knees have been injured in the past.

PREVENTION PLAN

·         The best way to avoid cold-related aches and pains is to stay warm by dressing appropriately.

·         If your body is warm, your joints won’t stiffen up and hurt.

·         Warm muscles and joints are less likely to spasm or snap which can lead to pain or injury.

·         Take enough fluids as dehydration causes muscle cramps and soreness.

·         Drink hot beverages often to stay warm and hydrated.

·         Stick to a regular exercise routine for increased joint mobility, muscle strength and healthy bone density.

LATEST NON-SURGICAL TREATMENTS

·         Knee osteoarthritis can now be treated by using series of newer injections to reduce pain, inflammation and increase joint lubrication.

·         Also, to some extent cartilage regeneration can be achieved and breakdown of cartilage can be stopped with oral supplemens.

·         Some of the non-surgical spine treatments are:

o        Ozone discectomy

o        Ozone therapy

o        Spinal decompression therapy

o        Manipulation therapy.

·         Multimodality approach can be used to approach complete relief of spinal problems without surgery.

FOODS FOR A HEALTHY LIVER

FOODS FOR A HEALTHY LIVER

·         Liver is one of the most important organs in the body and plays a vital role in overseeing almost all bodily functions.

·         Its main function is to digest fat and clean the blood.

·         It produces bile, for fat digestion in the body.

·         Liver is also responsible for breaking down therapeutic ingredients in medicine, so that it can be quickly absorbed by the body.

·         Its supportive role in building coagulation capability helps in forming blood clots, which stops blood flow during injury.

1. Garlic

·         Garlic activates liver enzymes that flush away toxins from the body.

2. Green leafy vegetables

·         Spinach, mustard greens, broccoli and cabbage are high in chlorophylls and great detoxifiers.

·         Others like chicory and bitter melon help in increasing bile production.

3. Turmeric

·         Turmeric has high anti-carcinogenic properties, and boosts liver detoxification by flushing out known dietary carcinogens.

4. Lemon and lime

·         They contain very high amounts of Vitamin C, which aids the body in synthesizing toxic material into substance that can be absorbed by water.

·         Drinking freshly-squeezed lemon or lime juice in the morning helps stimulate the liver.

5. Beets and carrots

·         They help the liver by eliminating toxins like heavy metals.

·         They are also high in plant flavanoids and beta-carotene that improve overall health.

STEPS TO LOSE WEIGHT FOR A WORKING PERSON

1. Stop your 3-meals daily eating.

2. Instead, divide this food and eat small portions at regular intervals throughout the day.

3. Reduce food with carbohydrates and fats, and increase protein food.

4. Change your cooking oil to that with high MUFA (mono unsaturated fat), like canola or olive oil.

5. Do some desk and chair exercises, and take a walk at lunchtime too.

6. Go shopping with a written list only, and when you're not feeling hungry.

7. Skip junk food, fried food and dessert totally.

8. Be surrounded by people who like your intentions and also want to lose weight.

9. Eat more fruits and vegetables everyday.

10. Don't resort to dieting for losing weight.

AVOIDING INFERTILITY IN WOMEN

AVOIDING INFERTILITY IN WOMEN

·         In today’s lifestyle, many couples suffer from infertility in either partner, or sometimes both.

Causes in women

·         In women, fallopian tubes, which carry eggs from ovaries to uterus, may get blocked due to infections like sexually transmitted diseases (STD) and tuberculosis (TB), preventing the eggs from meeting the sperm and the fertilized egg from reaching the uterus.

·         Polycystic ovarian disease, where the androgen or male hormone is in excess in women, can be another cause of infertility.

·         Some women get their periods but they don’t ovulate.

·         Obesity is also a cause of infertility and miscarriages.

·         Being underweight also causes anovulation, in which the egg is not released from the ovary, leading to infertility.

·         Remember that just 300 mg per day of caffeine can lead to anovulation – a cup of coffee has 150 mg of caffeine.

·         A stressful and hectic modern lifestyle also leads to anovulation, due to neurochemical changes in the body.

Precautions

·         The weight BMI of 21-25 should be maintained in women for pregnancy.

·         The new size zero body obsession should be avoided.

·         Marriage and conception should not be delayed beyond 30-35 years, as it may lead to infertility, gynecological conditions like fibroids and endometriosis, and child disorders like Down syndrome.

·         Addictions, like alcohol, smoking and caffeine should be avoided as it may lead to infertility and foetal growth retardation which can lead to disorders in the child.

·         With increasing promiscuity, it is very important to use condoms to protect against HIV and STDs, especially in teens.

Treatment

·         Most conditions in women can be reversed through surgery, medication and lifestyle changes.

·         Lifestyle medication can help to control polycystic ovarian disease.

FLAT-BELLY FOODS

FLAT-BELLY FOODS

·         You can have a flat stomach without hitting the gym.

·         Your diet and eating habits can take care of this problem area.

1. Flax seeds

·         Flax seeds (linseeds or alsi) are nutritious seeds packed with monounsaturated fats (MUFAs), which are very diet-friendly.

·         Monounsaturated fats, unlike saturated fats (the "bad" fats found in junk food), lower cholesterol levels and reduce body fat.

·         Flax seeds provide high levels of fibre and can banish bloating, constipation and other digestive problems to keep the digestive system running smoothly.

·         Add a tablespoon of flax seeds to your morning cereal, lunch salad, or a smoothie for belly-flattening benefits.

2. Berries

·         For reducing belly fat, eat fruits that are blue or red in colour (such as cherries, red grapes and many types of berries).

·         In fact, it is the chemicals that are responsible for giving these fruits their colour (anthocyanins) that, also burn abdominal fat.

3. Yoghurt

·         Yoghurt is low in fat and calories, so good as a weight loss food.

·         Many types of yoghurt also contain active cultures (probiotics) which promote the growth of good bacteria in the gut and help with digestion, excess gas and bloating.

·         Yoghurt can be fitted into any diet plan, as part of a meal or a snack between meals.

·         It can also be combined with berries and flax seeds in a smoothie or bowl of cereal, as morning breakfast.

4. Whole grains

·         Whole grains are a low-fat source of slow-release energy.

·         Due to their high levels of fibre, they also help to regulate the digestive system and keep you feeling fuller for longer.

·         Eating whole grains also helps to lower the levels of cortisol (the stress hormone) and insulin in the body, both of which cause fat to be stored around the belly.

·         However, instinctively opting for wheat as their primary source of whole grains, is often not the best choice.

·         Wheat is difficult to digest, causing bloating,

·         Good alternatives are brown rice, oats, buckwheat and spelt.

·         Quinoa - although technically a seed - is also a nutritious alternative that can be used in the place of grains such as pasta and couscous.

5. Water

·         While it's not technically a food, a lack of water in your diet could hinder your aim of a flat stomach.

·         Drinking water will help to flush toxins out of the system, curb hunger, improve the digestive system and reduce fluid retention, all of which will leave your stomach looking flatter.

·         If you are aiming for a flat belly, it is important to drink a minimum of eight glasses of liquids a day.

·         Besides water, liquids that are naturally still (fizzy drinks can cause bloating) and low in calories can also be consumed.

·          A good alternative is green tea, which has fat-burning benefits, or fennel, dandelion or peppermint teas, which prevent bloating.

6. Take fish oil supplements

·         Fish oil supplements burn fat and supply essential fatty acids.

7. Always have breakfast

·         Eat within 1 hour of waking up.

·         If you don’t have time, just grab a piece of fruit and a few nuts.

8. Don’t eat after 8 pm

·         Eating a large meal in the late evening, when your body is slowing down or sleeping, is a bad idea for your digestion and weight.

HOW TO BELIEVE IN PEOPLE

HOW TO BELIEVE IN PEOPLE

1. Believe in them before they succeed.

2. Emphasize their strengths.

3. List their past successes.

4. Instill confidence when they fail.

5. Experience some wins together.

6. Visualize their future success.

7. Expect a new level of living.