5 Surprising Health Benefits of Yoga

Yoga increases flexibility and reduces stress, but the practice can do more than help you twist your body into pretzel shapes and find inner peace. These hidden benefits will help you in the kitchen, office and bedroom — and will give you five new reasons to show off your yoga skills (plus recommended poses for each one!).

1. Boost Immunity

A recent Norwegian study  found that yoga practice results in changes in gene expression that boost immunity at a cellular level. And it doesn’t take long: The researchers believe the changes occurred while participants were still on the mat, and they were significantly greater than a control group who went on a nature hike while listening to soothing music. Yoga also helps to boost immunity by simply increasing overall health, says Mitchel Bleier , a yoga teacher of 18 years and owner of Yogapata  in Connecticut. “As you breathe better, move better and circulate better, all the other organs function better.”

Strike a Pose: Sun Salutation (Surya Namaskar)
This sequence of eight poses performed in a row can be found in almost any yoga class. It creates great circulation and tone, plus sweat, says Bleier. This video  breaks down each posture one by one.

2. Ease Migraines

Research shows  that migraine sufferers have fewer and less painful migraines after three months of yoga practice. The cause of migraines isn’t fully understood, but Bleier says it could be a combination of mental stressors and physical misalignment that create migraines and other issues. Hunching over a computer or cell phone with your shoulders up and head forward causes overlifting of your trapezius and tightening of the neck. This pulls the head forward and creates muscle imbalances that can contribute to headaches and migraines.

Strike a Pose: Bridge Pose (Setu Bandha Sarvangasana)
Lie on your back with your knees bent and your feet hip-distance apart on the floor. With your hands resting on the floor, begin to press down into your legs and draw your hips toward the sky. The key, Bleier says, is to keep your shoulders in line with the base of your neck, moving the back of the shoulders together so the shoulder blades are close. Lift your chest towards your chin and your chin away from your chest, so the upper trapezius muscles flow away from the head.

3. Boost Sexual Performance

Studies have found that 12 weeks of yoga can improve sexual desire, arousal, performance, confidence, orgasm and satisfaction for both men  and women . How? Physically, yoga increases blood flow into the genital area, which is important for arousal and erections, says Bleier, and strengthens the “moola bandha,” or pelvic floor muscles. Mentally, the breathing and mind control involved with the practice can also improve performance.

Strike a Pose: Bound Angle Pose (Baddha Konasana)
Sit with your feet together and your knees bent and reaching toward the floor. Slowly fold over your feet while trying to bring your knees closer to the ground while moving the groin back and engaging the pelvic floor muscles. “It’s a great hip opener, plus the pelvic floor engagement tones the muscles for orgasm,” says Bleier.

4. Sleep Better

Researchers from Harvard  found that eight weeks of daily yoga significantly improved sleep quality for people with insomnia. And another study  found that twice-weekly yoga sessions helped cancer survivors sleep better and feel less fatigued. This can be attributed to yoga’s ability to help people deal with stress, says Bleier. “Sleep issues are like anxiety. Your head can’t stop spinning, you don’t know how to relax,” he says. “Breathing and mental exercises allow the mind to slow down, so you’re going to start to see yourself sleep better.”

Strike a Pose: Corpse Pose (Savasana) with Diaphragmatic Breathing
Savasana is the final pose in a yoga class and is meant to restore the body. Lay on your back with your legs slightly apart and your arms extended at your side and your hands on your belly. Inhale and exhale through your nose, follow the breath and feel the belly rise and fall under your hands. The breath, muscles, and mind should be completely relaxed.

5. Fight Food Cravings

R esearchers from the University of Washington  found that regular yoga practice is associated with mindful eating, an awareness of physical and emotional sensations associated with eating. By causing breath awareness, regular yoga practice strengthens the mind-body connection, Bleier says. The awareness can help you tune in to emotions involved with certain cravings, and yoga breathing exercises can help you slow down and make better choices when cravings strike.

Strike a Pose: Meditation
Sit or lay in any comfortable position and bring attention to the natural breath moving in and out through your nose. Next, bring attention to the triangular area around the tip of your nose and upper lip, paying attention to your breath hitting this space as you exhale, the temperature of your breath, and which nostril you’re breathing through. Try this for two minutes, working up to five or more. “The key is to try and be still and focus just on the breath,” Bleier says. “No moving, no reacting, just stay present.”

Health Benefits Of Swimming

Swimming can offer anyone of any age a huge range of health benefits. You might just feel and look younger, have stronger muscles, and (according to a long time swimmer) better hair. Although you might not have awesome, shiny and chlorine enriched hair, you can find at least ten other reasons to swim.

Swimming gives your body the workout minus the harsh impacts. Another awesome benefit is the living longer factor. You prolong your life and have higher brain activity with a regular swimming program. Control your weight and have a healthier heart plus lower your risk of diabetes, stop asthma symptoms and have a higher quality of life.

LIVING LONGER

Swimming has been proven to be the fountain of youth. The University of South Carolina surveyed and studied 40,000 men for more that thirty-two years. This study found those men who swam regularly had a fifty percent lower death than their non-swimming peers. Following 40,000 men for over 32 years old is a very impressive study. With those types of numbers, swimming is definitely becoming more attractive.

EXERCISE STRONGER

You can work your body in a swimming pool without high impact to your bones and muscles. As you submerge in water you automatically become pounds lighter. If you are immersed just to the waist your body bears only 50% of your weight. Sink to your neck and let the water bear up to 90% of your body weight. How awesome is this! While you are partially submerged, do aerobic exercises. Take a water aerobics class. If you are stiff and sore in muscles and joints or if you are overweight and suffer from arthritis, water is the perfect place to exercise.

That Arthritis Foundation suggests that stretching and strengthening muscles in a pool brings on quick relief. Try swimming a few laps in the pool, do aerobics and see how great you feel. One young lady with rheumatoid arthritics claimed she was pain free when in the water.

Swim and exercise in a heated pool and the warm water will help arthritis sufferers loosen up tight and stiff joints. Those with rheumatoid arthritis do receive huge benefits to health when they swim and participate in hydrotherapy. Swimming also reduces the pain of osteoarthritis.

STRESS REDUCTION AND BRAIN BUILDING

No one in the world is immune from stress and everyone needs to build brain power. As you merrily swim laps and do water aerobics you are also gaining the advantage of feel-good chemicals releasing throughout your body. These endorphins are one of swimming’s happiest side effects. You can relax, enjoy a “natural high” and feel good all at the same time. Swimming brings on the relaxation response that is also found in yoga class. The constant stretching and relaxing of muscles combined with rhythmic deep breaths is the key. Mediate as you swim laps with only the sound of your own breathing circling your brain. The splash of the water acts as a chant and drowns out distractions.

Change your brain for the better by hippocampal neurogenesis. If you are stress free or in the process of reducing stress by swimming, the brain is replacing those stressed and dead brain cells. Build stronger brain cells by participating in stress-relieving swimming. “Nothing is better than swimming laps,” states a former high school swimmer. “All the boy problems, the school problems, and the life problems just go away when I am in the pool.”

CONTROL YOUR WEIGHT

Swimming is one of the most recognized calorie burners around. It is awesome for keeping your weight issues under control. It is difficult to determine the number of calories you burn when swimming; this depends on your own physiology and the intensity you swim. A general rule: for every ten minutes of intense swimming you burn up to 150 calories. Swim the freestyle and burn 100 calories and the backstroke will take away 80 calories. To increase calorie burn utilize interval training in your workout. Work hard for short bursts of time and then rest. Swim fifty yards, rest, swim 100 yards rest, and so on. Keep the pattern going until you can swim up to 300 yards. If you think you will never reach this goal; think again. Swimming tends to come easier than you think.

MUSCLE TONE IMPROVEMENTS

If you think that swimming is purely recreation, think about the dolphin and competitive swimmers. You have probably never seen a flabby dolphin or a fat competitive swimmer. Swimming is one of the best ways to increase strength plus muscle tone. A physical trainer recommended swimming to an overweight man to improve his stomach line. This man argumentatively said, “I don’t want to change my clothes and get wet.” Oh come on now! When was exercise ever perfectly convenient?

Running might be drier, but when a runner runs around a tract your body is charging through air. A swimmer is propelling through a medium that is ten times denser than air. Every stroke and kick is a resistance exercise. Resistance exercises are the best ways to build up strength and muscle tone. If you are menopausal, swim! It will improve your bone strength.

YOGA-LIKE FLEXIBILITY

Exercise machines only work on one part of your body at a time. Swimming gives you a wide range of motion to keep your joints and ligaments flexible. Your arms move in a wide arch, hips are engaged and legs cut through the water. You also twist your head and spine from side to side as you swim. With every stroke, you are reaching forward and lengthening your body. Body length makes our body more efficient in the water and gives a good stretch from your head down to your toes.

Stretch before and after swimming. The more you swim the more you will be able to balance, be flexible and swim longer. If you want to take a yoga class, your swimming exercises will help you look much more graceful.

ASTHMA AND SWIMMING

If you have asthma, take up swimming. The moist air gives your lungs a chance to work out in an asthma friendly atmosphere. Lung volume and proper breathing techniques are some of the reasons asthma symptoms disappear with a swimming regimen. If you want you or your child to have a better quality of life without the snoring, mouth breathing and emergency room visits due to the inability to breathe during cold and allergy seasons, take swimming lessons.

HEART HEALTHY

One of the most important muscles in your body is the heart. Swimming is an aerobic exercise and provides life-giving exercise to the heart. It gives the ability to pump more efficiently which in turn leads to improved blood flow. Aerobic exercises have also been proven to combat the body’s inflammatory responses that lead to heart disease.

It is advised that you exercise at least thirty minutes a day and you can use swimming. If you only swim for thirty minutes per day your coronary heart disease is cut by almost 40%. Blood pressure, according to the Annals of Internal Medicine, is also improved by swimming aerobically. Swim away high blood pressure, live longer, and avoid coronary heart diseases.

NO MORE CHOLESTEROL

The perfect ratio of good and bad cholesterols in your blood can be provided with swimming. The aerobic power of swimming will raise HDL (good cholesterol levels). In reverse, the bad cholesterols of LDL will be reduced. For every one percent increase in HDL, the risk of heart disease drops by 3.5 percent.

The thin layers of cells that line your arteries (endothelium) have an easier time remaining flexible when you do aerobic exercises and particularly when you swim. Those in their sixties who work out or participate in aerobic exercise have endothelium functions that are similar to those in their thirties. Arteries expand and contract as you swim and keep their hosts healthy and fit.

LOWERS DIABETES RISKS

Diabetes is rapidly becoming a disease of epidemic proportions. Nothing works better on relieving diabetic symptoms and the actual disease than aerobic exercise. By burning only 500 calories a week, men reduced diabetes risk by 6%. Only thirty minutes of swimming the breaststroke three times a week would burn up to 900 calories. You now have reduced your type 2 diabetes risk by over 10%. Women could reduce their risk by over 15% with the same aerobic swimming program.

If you already are experiencing type 1 or 2 diabetes, swim to increase insulin sensitivity. The American Diabetes Association urges every diabetic to get at least 150 minutes per week of moderate physical activity to augment glycemic control.

With the benefits of swimming in mind, hit the pool, bring your friends and family and make it a friendly competition to see who can swim the farthest and healthiest.

Top 5 Shopping Tips for Men

Men who buy into the image of being non-fussy shoppers often end up buying the wrong clothes. It is wise to keep in mind a few things before you hit the stores to benefit the most from merchandise.

BODY TYPE

Are you tall and lanky; or muscular; or slightly rotund? Every man is different and must invest in a bit of Googling over what prints, style and fabrics suit you the best. For eg: Short men should avoid nautical stripes as it makes them appear even smaller. Muscular men would want to get shoulder pads removed from readymade formal jackets to appear less stiff. Those who are lean and tall should stay away from narrow vertical stripes that make them appear even slimmer.

CLASSICS

Wardrobe must haves such as white shirts, blue jeans, black Oxford shoes and black V neck tee shirts are classics that never go out of style. The question is, do you have too many of the same? Most men don’t realise that they keep shopping for the same stuff over and over again. Break the habit and experiment a little. The next time you reach for those Aviators or Wayfarers ask yourself if you really need another pair. If you take stock of your stock you might discover an undetected pattern.

COMPARTMENTALISE

Before setting out to buy yourself new clothes and accessories divide your wardrobe into categories and sub-categories. This will help you decide how much you need to spend. Broad sections will be casuals, formals, casuals bending towards formals, vice versa, sports, and club wear. Each category will speak of its requirements. If you’re more the outdoorsy person you will want to invest in that department. Maybe it is vital to choose another pair of sports shoes over a formal shirt.

BRANDS

It’s never a good idea to appear like a page from a particular brand’s Look Book. If your shirt, jeans and accessories were all bought from one store you are more likely to end up as an mannequin for the same. Be bold enough to trust your own instincts about what might go with what. It would be doubly refreshing to pair a cheap, off the footpath tee shirt with expensive shades and designer jeans. A little bit of creativity goes a long way.

It's most convenient to head straight to the mall where you have a variety of brands under one roof. However, you might miss the real pleasure of finding a great bargain from the ever burgeoning markets that sell factory rejects with unnoticeable defects such as a single loose thread. If you have a little patience you can even find a tailor who makes by measure. Let’s face it; mass produced clothes do not fit everybody after all. A compulsion to wear ill fitting clothes can be disheartening. It’s time to listen in on this piece of shopping advice and change.

Sleep Management: How much Sleep do you Need?

The night time ritual of shutting the eyes to enter the world of dreams has often been considered to be one of the most important things. This is because the body needs rest, but the question is how much?

To sleep means to throw away all worries and care and rest, unfettered, and undisturbed, and opinions vary on the amount of sleep that a human body requires. The most important thing to understand here is that you need to find your own ideal sleep and wake cycle. Therefore, you have to set your body clock in accordance to this and make sure that you allow your body to have the most of it. But generally speaking, adults need about seven to nine hours of sleep each night. Then again just like less sleep, spending too much time in bed could mean that something has gone amiss in your body.

Results of Good SleepResults of Lack of Sleep

You do not really require findings from a study to tell you that you will be in poor health if you do not sleep well. You can in fact feel thins every time you have a bad sleep. A British study however found that people who are consistently deprived of sleep, by which we mean sleeping five hours or less each night, are at a greater risk of high blood pressure and cardiovascular problems.
Additionally, insufficient sleep could raise your risk of obesity, diabetes, depression, alcoholism and automobile accidents. You will find yourself not very focused, and may experience mood swings. There are very many other problems that occur due to lack of sleep, such as kills your sex drive, ageing your skin, you tend to forget more, and you will gain unwanted weight.

Now all that we have pointed out above can be reversed if you sleep well, and the best part is that your brain is working even while you are asleep. The truth is that sleep makes you feel better and you boost your health by sleeping well, also improving your looks by reducing dark circles from under your eyes! By getting adequate sleep you will help your heart, weight, mind and all the organs in your body. Here are some sure health benefits of sleeping well at night:

- You may live longer; as a 2010 study of women aged 50 to 79points out that more deaths occurred in women who got less than five hours or more than six and a half hours of sleep per night.

•  You can reach your creative best by getting a good night’s sleep, as your emotional and components get strengthened.

•  You could improve your grades if you sleep well, and therefore remember that late night studies never work. Less sleep could lead to functional impairment in school.

•  Every diet and exercise will fail if you do not get good sleep, and so sleeping well will help you to lose weight.

•  Stress is a major concern for cardiovascular disease, and sleeping well can make you stress free and allow you to feel good.

Remember that for all the good things your body gives you, you owe your body a good night’s sleep. Never wake up before six hours of sleep, keep it within six to nine.

11 Proven Health Benefits of Quinoa

Quinoa is the world’s most popular “superfood.”

It is loaded with protein, fiber and minerals, but doesn’t contain any gluten.

Here are 11 proven health benefits of quinoa.

1. QUINOA IS INCREDIBLY NUTRITIOUS

Quinoa is a grain crop that is grown for its edible seeds. It is pronounced KEEN-wah.

It technically isn’t a cereal grain, but a pseudo-cereal (1).

In other words, it is basically a “seed” which is prepared and eaten similarly to a grain.

Quinoa was an important crop for the Inca Empire back in the day. They referred to it as the “mother of all grains” and believed it to be sacred.

It has been consumed for thousands of years in South America, although it only became trendy and reached “superfood status” a few years ago.

These days, you can find Quinoa and products made with it all over the world… especially in health food stores and restaurants that emphasize natural foods.

There are three main types of quinoa… white, red and black.

This is what they look like:

Here is the nutrient breakdown for 1 cup of cooked quinoa, or 185 grams (2):

• Protein: 8 grams.
• Fiber: 5 grams.
• Manganese: 58% of the RDA.
• Magnesium: 30% of the RDA.
• Phosphorus: 28% of the RDA.
• Folate: 19% of the RDA.
• Copper: 18% of the RDA.
• Iron: 15% of the RDA.
• Zinc: 13% of the RDA.
• Potassium: 9% of the RDA.
• Over 10% of the RDA for Vitamins B1, B2 and B6.
• Small amounts of Calcium, B3 (Niacin) and Vitamin E.

This is coming with a total of 222 calories, with 39 grams of carbs and 4 grams of fat. It also contains a small amount of Omega-3 fatty acids.

Quinoa is non-GMO, Gluten Free and usually grown organically. Even though not technically a grain, it still counts as a “whole grain” food.

NASA scientists have been looking at it as a suitable crop to be grown in outer space, mostly based on its high nutrient content, ease of use and how easy it is to grow (3).

The year 2013 was actually called “The International Year of Quinoa” by the United Nations (UN), based on its high nutrient value and potential to contribute to food security worldwide (4).

2. QUINOA CONTAINS POTENT BIOACTIVE SUBSTANCES CALLED QUERCETIN AND KAEMPFEROL

The health effects of real foods go way beyond the vitamins and minerals we’re all familiar with.

There are thousands of trace nutrients in there… and some of them are extremely healthy.

This includes interesting molecules called flavonoids, which are plant antioxidants that have been shown to have all sorts of beneficial effects on health.

Two flavonoids that have been particularly well studied are Quercetin andKaempferol… and they happen to be found in large amounts in Quinoa (5).

In fact, the quercetin content of quinoa is even higher than typical high-quercetin foods like cranberries (6).

These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects… at least in animal studies (7, 8, 9, 10).

By including quinoa in your diet, you will significantly increase your total intake of these (and other) important nutrients.

Bottom Line: Quinoa contains large amounts of flavonoids, including Quercetin and Kaempferol. These are potent plant antioxidants with numerous health benefits.

3. IT IS VERY HIGH IN FIBER… MUCH HIGHER THAN MOST GRAINS

Another important benefit of quinoa is that it is high in fiber.

One study that looked at 4 varieties of quinoa found a range of between 10 and 16 grams of fiber, per every 100 grams of uncooked quinoa (11).

This equals 17-27 grams per cup, which is very high… more than twice as high as most grains. Boiled quinoa contains much less fiber, gram for gram, because it absorbs so much water.

Unfortunately, most of the fiber is insoluble fiber, which doesn’t appear to have the same health benefits as soluble fiber.

That being said, the soluble fiber content is about 2.5 grams per cup (or 1.5 grams per 100 grams), which is still decent.

There are numerous studies showing that soluble fiber can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss (12, 13, 14).

Bottom Line: Quinoa is much higher in fiber than most grains, with one source finding 17-27 grams of fiber per cup of uncooked Quinoa.

4. QUINOA IS GLUTEN FREE AND PERFECT FOR PEOPLE WITH GLUTEN INTOLERANCE

According to a 2013 survey, about a third of people in the U.S. are currently trying to minimize or avoid gluten.

A gluten-free diet can be healthy, as long as it is based on foods that are naturally gluten free.

The problems arise when people eat “gluten free” foods made with refined starches instead.

These foods are no better than their gluten-containing counterparts, because gluten free junk food is still junk food.

Well… many researchers have been looking at quinoa as a suitable ingredient in a gluten-free diet, for people who don’t want to give up staples like breads and pasta.

Studies have shown that by using quinoa instead of typical gluten-free ingredients like refined tapioca, potato, corn and rice flour, it can dramatically increase the nutrient and antioxidant value of the diet (15, 16).

Bottom Line: Quinoa is naturally free of gluten and using it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of a gluten-free diet.

5. QUINOA IS VERY HIGH IN PROTEIN, WITH ALL THE ESSENTIAL AMINO ACIDS THAT WE NEED

Protein is made out of amino acids. Some of them are termed “essential” because we can not produce them and need to get them from the diet.

If a food contains all the essential amino acids, it is seen as a “complete” protein.

The problem is that many plant foods are deficient in certain essential amino acids, such as Lysine.

However… quinoa is an exception to this, being particularly high in in all the essential amino acids. For this reason, quinoa is an excellent source of protein. It has both moreand better protein than most grains (17).

Top five: surprising health benefits of cranberry juice

The top five health benefits of Cranberry Juice are surprising.

 

History of the cranberry

A native American plant, cranberries were first harvested by native Americans and quickly thereafter, European settlers. Though the health benefits of the cranberry were not scientifically understood, sailors of those times consumed cranberries while aboard ship to ward off “scurvy” (a disease now understood to be an extreme deficiency in vitamin C.)

 

Real juice, not "juice cocktail"Studies for unsweetened (NOT sugar-free), not-from-concentrate cranberry juice have shown many surprising health benefits. But keep in mind, real cranberry juice is the dark red, unsweetened juice made from whole cranberries. You can find it in most stores that sell organic vegetables and other health foods. It is not “cranberry juice cocktail.” Be sure to always read the labels before you purchase any juice. You might be buying what amounts to be little more than sugar-water, labeled as a healthy juice drink.

For those who have never tasted the “real stuff,” real cranberry juice might taste quite strong and very tart. I recommend diluting the juice with water to your taste. When mixed with half a glass or more of regular water, it is much less tart, and tastes almost exactly like the sugar-sweetened unhealthier “juice cocktail” varieties.

Top 5 Health Benefits of the Cranberry

1. Prevents painful urinary tract infection 

Did you know that modern preservatives in foods have been linked to the rise in urinary tract infections? Cranberry's anti-adhesion properties—or the proanthocyanidins minerals found in the fruit—helps to avoid such infections.

2. Reduces Dental Plaque

This natural beverage has nothing but good news for the teeth and gums. Experts say cranberry juice inhibits the growth of mouth bacteria that causes plaque. So, drink up!  A healthy dose of cranberry juice ensures your teeth are fresh and clean all the time.

3. Kidney Stone Prevention 

This is still under active medical research, but the presence of quinic acid have experts saying it is possible for cranberry juice to help prevent the development of kidney stones. It makes sense since the cranberry helps rid the body of wastes and bacteria—anything that doesn't belong there.

4. Deter Cancer

Cranberry juice is a good source of polyphenol antioxidants and phytochemicals, both of which are possible deterrents against cancer and disorders of the cardiovascular and immune systems. That's a lot of benefits coming from a small fruit.

5. Yeast Infection

What is yeast infection?  It is an overgrowth in the body of a type of naturally occurring bacteria. Yeast infection and fungi overgrowth in Americans has been estimated by the experts to be present in 85% of the population and goes largely undiagnosed, especially in men and children. Surprisingly, doctors estimate that up to 85% of men are affected. They usually suffer in the form of digestive problems and other symptoms and later in life, prostateproblems.

Doctors and scientists believe that the cranberry and its juice are very effective in preventing yeast infection. Cranberry juice contains substances that render bacteria unable to cling on the walls of the mouth, intestines, and even the urinary tract. Fresh cranberry juice is effective in flushing out Candida yeasts and other excess cells and fungi from the body.

Sealing Out Tooth Decay

When you eat or drink foods that contain sugar, germs in your mouth use the sugar to make acids. Over time, the acids can cause tooth decay, or cavities.

Fluoride in toothpaste and drinking water can protect the smooth surfaces of teeth, but back teeth need extra protection. Food and germs get stuck in their rough and uneven chewing surfaces, and toothbrush bristles can’t always get them clean. That’s where sealants come in.

Sealants are thin, plastic coatings painted on the chewing surfaces of back teeth to keep out germs and food. They prevent cavities from forming. And if a small cavity is accidentally covered by a sealant, the decay won’t spread because new germs are sealed out and germs trapped inside are sealed off from their food supply.

Many people still don’t know about sealants. In fact, only 30% of children in the United States have sealants on their teeth.

Children should get sealants on their permanent molars as soon as the teeth come in, before decay attacks them. Teenagers and young adults who are prone to decay may also need sealants. Sealants can save you time and money in the long run by helping you avoid the fillings, crowns and caps used to fix decayed teeth. Talk to your dentist about sealants for your family.

Acupuncture May not be Easing your Knee Pain

If you have been undergoing an acupuncture therapy to eliminate knee pain from your life, the findings of a new study will reduce your belief to `sham’.
According to authors of the study "among patients older than 50 years with moderate to severe chronic knee pain, neither laser nor needle acupuncture conferred benefit over sham for pain or function. Our findings do not support acupuncture for these patients."

                                                                                                                                                                                                                                                             

                                                                                                                                                                                      What is Sham Acupuncture?

Any form of fake acupuncture which is used so that the researchers can test the benefits of traditional acupuncture is known as sham acupuncture. The researchers wanted to check if the effect was created due to a placebo effect or it was a result of acupuncture. A placebo effect is when a person believed that his symptoms have improved despite undergoing a fake treatment or medication.

"Subjective measurements such as pain are particularly subject to placebo responses," said study co-author Kim Bennell, a professor of physiotherapy at the University of Melbourne in Australia. "This can be attributed to factors such as the treatment setting, patient expectations and optimism, the physician's confidence in the treatment, and how the physician and patient interact."

The Study

Around 300 adults who suffered from chronic knee pain received either needle acupuncture, laser acupuncture, sham laser acupuncture or no treatment at all. Participants who did not receive any treatment were categorized as the control group. For sham treatment, a machine was pre-programmed to not to deliver the laser. Nor the patient neither the acupuncturist knew that it was a fake treatment.

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                      These participants were given 20-minute sessions up to twice a week for three months. They were made to fill questionnaires about their knee pain at the beginning of the study, after three months and one year later.

Three months later, the participants undergoing the needle, laser and sham acupuncture experienced similar reductions in knee pain while walking compared to the control group. According to the authors, the pain improvement was not there after a year and the short-term improvements were too small to make significant changes in the study.

Also, neither the needle nor the laser acupuncture gave significantly higher relief than sham laser acupuncture, says the study.

The patients who underwent needle acupuncture also experienced little improvement in physical function in their knees after three months compared to the control group. However, this improvement did not last a year and a similar improvement was seen in the sham group.

So, what kind of treatment you must receive to alleviate the knee pain is easy to comprehend now.

How to Overcome Fear of Giving Child Birth

How to Overcome Fear of Giving Child Birth

 

hild birth can be an immensely fulfilling as well as an equally overwhelming experience for a would-be mother. According to recent studies, an intense fear of child birth can often lead to miscarriages or C section deliveries in certain cases. Therefore, along with caring for your growing bodily needs, you would also have to keep your mind in control. A positive mind-set will certainly help to overcome fear of giving child birth.

SOME EFFECTIVE TIPS TO OVERCOME FEAR OF GIVING CHILD BIRTH

Some of the following tips can help substantially to overcome fear of giving child birth.

1. Do not discuss the experiences you mother or anyone else might have undergone. Remember, no two deliveries are the same. Just because your mother had a painful experience to deal with, does not mean that history would repeat itself. Every pregnancyis unique.
2. Quite often, your subconscious fears might be causing the problem. In case you are extremely scared of the prospect of child birth and cannot put a finger on the underlying causes, consider visiting a counsellor. He will help in unravelling your hidden fears and provide remedies for them. Hence it would be easier for you to overcome fear of giving child birth.
3. Most often, the actual cause of fear and worry would beOf motherhood. Most expecting women are concerned about their capabilities. They also continue to worry about the several problems which might arise while nurturing the newborn and so on. If such is the case, you need to talk it out with your elders and friends and sort all misconceptions for effective respite.
4. You should assess all your options and discuss it out with the doctors, way ahead of time. If you have any doubts pertaining to the process of childbirth, have a discussion with your doctor.
5. Make sure, you have plenty of support around you when the bigday arrives. Having your partner around during the child birth process could be especially helpful. If you are keen on a natural delivery, make sure your midwife is around as well. Communicate with your doctor as often as you can. It is important to trust him completely.

Consider making childbirth an enjoyable experience by learning to overcome fear of giving child birth through simple yet effective measures.