What is Ultrasound?

The strength (frequency) or power of the sound that human ear can hear is measured in terms of Hertz Human can hear sound frequen cies between 20 to 20,000 Hertz. Any frequency beyond 20,000 Hertz is called Ultrasound as human cannot hear. Some animals can hear high frequency sounds (ex-Dogs and bats). In medical Ultrasound we use that we cannot hear which are measured in Mega Hertz.

Things to remember in your root canal treatment plan

Totally avoid biting from the root canal treatment (done) side; as it increases the possibility of a fracture.

Make sure to go for the outer covering of the tooth after couple of weeks of the R.C.T (at this stage since you don't have any pain or complication most probably you might neglect to go for a check up) - This step is very important if you miss this you might end up with a complication; eg; fracture of the crown part of the tooth, dislodgement of the GP points of the R.C.T)
If the Dental Surgeon advises to have a fabricated crown do not be reluctant to do so.

Since the cost of the crown is a bit high if you are unable to do so make sure to avoid biting hard substances from the particular side.

If you front tooth has undergone R.C.T make sure not to do any forceful biting. (eg: bottle opening, hard food breaking like frozen chocolates)
After many years of R.C.T you will totally forget about your R.C.T done tooth. Suddenly you might feel a part of the tooth/filling has fractured, but without pain. Make sure to go for a check up and get it attended by your Dental Surgeon. If not, you will end up with a complicaton which will lead to an extraction.

What happens to the crown part once you undergo R.C.T ?

A badly decayed tooth is cleaned very deeply when R.C.T is done. The Dental surgeon will place a good lining on top of the root filling and fill the balance part of the tooth with a filling material. Most probably you can see your tooth back to normal in shape. But while doing proper cleaning of the inner tissues the remaining enamel part of the tooth will become unsupported - without your knowledge you will bite something hard which lead to a fracture of the (crown) unsupported enamel part.

To avoid this complication what must we do ?

After completion of the R.C.T the outer covering should be strength ened by a "crown"
This crown could be in varios types.
Metal porcelain crown, Semi precious metal crown, precious metal crown, Ceramage crown.
Depending on your choice you can go for a crown. Anyway if it is a jaw tooth you can't go for a crown done in ceramage.

Fracture of the tooth after root canal treatment/nerve filling -why?

Why did you undergo root canal treatment?

As I explained in a previous issue we can preserve a glossly carious painful tooth with a root canal treatment. Once the R.C.T is completed you are very comfortable no pain, no food packing, no one side biting and you are back to normal.

What happens to the crown part once you undergo R.C.T ?

A badly decayed tooth is cleaned very deeply when R.C.T is done. The Dental surgeon will place a good lining on top of the root filling and fill the balance part of the tooth with a filling material. Most probably you can see your tooth back to normal in shape. But while doing proper cleaning of the inner tissues the remaining enamel part of the tooth will become unsupported - without your knowledge you will bite something hard which lead to a fracture of the (crown) unsupported enamel part.

Other symptoms you need to look out for

* Unusual breathlessness

* Palpitations-awareness of your beat or a feeling having a rapid and unusually forceful heart beat.

* Fainting

* Fluid retention or puffiness

* Bluish-tinged fingernails or lips

* Fatigue

How to maintain a healthy heart

Do you want to feel good on the inside, as well as look good on the outside? when your heart's in great shape, you feel you can do anything! So take simple steps to be this way.
* Keep active, You'll get maximum benefit if you take moderate physical activity for 30 minutes on most days.
* Say on to stress. When life gets too pressurised, slow down. Delegate or leave jobs that aren't urgent unti tomorrow.
* Eat a healthy diet that includes, fresh fruits and vegetables, use less of saturated fats and more of polyunsaturated fats such as those found in soft spreads for spreading, cooking and baking.
* Enjoy your food! Each week, include a wide variety of nutritious food. Try new fruits and whole grain beads, and experiment with healthier sandwich filling.
* Cut back on saturated fats. Avoid full-fat dairy products (whole milk, butter, chees etc.) and red meat.
* Try to minimise the amount of trans fat by avoiding bakery products such as biscuits, ckes made with partially hydrogenated fats.
* Be sure to include the Omega oils in your diet to help maintain good heart health. Many people know that Omega-3 is oily fish, and Flora spread now contains omega-3 oils sourced from plants. Flora is also a good source of of omega-6, which are found naturally in sunflower
* Try to quit smoking. When you're ready to stop, get expert help from your GP

Reduce the risk of heart disease

What is CHD?
Coronary heart disease is the biggest killer in Sri Lanka In CHD, the arteries that supply the heart with oxygen and nutrients become narrowed by atherosclerosis (hardening and narrowing of the arteries). This restrics the supply of blood and oxygen to the heart, particularly during exerton when there are more demands on the heart muscle.

What are the symptoms of CHD?

The main symptom is angina, caused by insufficient oxygen reaching teh heart muscle because of rediced blood flow.
Angina is a feeling of heaviness, tightness or pain in the middle of your chest taht may extend to, or just affect, your arms (especially the left). neck, jaw, face, back or abdomen.

It's most often experienced during exertion-if you run for a bus, for example, or climb stairs. It may occur in cold weather, after a heavy meal, or when you're feeling stressed. It can subside once you stop what you're doing and rest, or take medication.

Which fats are goods?

* Not all are bad. Some, such as Polyunsaturated and Monounsaturated fats as a part of your healthy diet can help to lower cholesterol.
* The cholesterol-raising factor of the saturated fats found in fatty meat-fat dairy products, such as cheese and butter, has given fats a bad time.
* Polyunsaturated fats from sunflower and vegetable oil can lower cholesterol. Today, perticular emphasis is on two of these-Omega 3 and Omega 6. Both have been proven to help maintain good heart health. Our bodies can't produce these, but you'll find both in Flora.

Limit salt intake

Although you need some salt to maintain your body's sodium balance, high intake is linked to high blood pressure, one of the main risk factors for coronary heart disease.
Try to limit your consumption of processed and snack foods, bacon and salami, nd avoid adding extra salt to your food at the table and when cooking. Eating more fruit and vegetables, which contain potassium, helps balance sodium levels.

Five Portions a Day

To make sure you get your day's supply of fruit and vegetables, aim to eat three fresh fruits either at mealtimes or as snacks, plus a substantial portion of vegetables and/or salad with at least two of your main meals a day.

Eat more fibre
A high intake of fibre helps lower cholesterol levels. The fibre thought to be the most helpful is 'soluble' fibre, found in fruits, vegetables, oat bran, barley, dried beans, peas, pulses and lentils. Some starcy foods such as potatoes and sweet potatoed also contain soluble fibres.

Fresh fruit and vegetables

Fresh fruit and vegetables are rich sources of antioxidants, nutrients that help to prevent the oxidation of LDL cholesterol, one of the main triggers of atherosclerosis. Increasing your intake of antioxidants can significantly decrease build up of plaques in the arteries.

Three important antioxidants are vitamins C,E, and beta caroteneoften referred to as the ACE vitamins because beta carotene is converted into vitamin A in the body.

* Beta carotene is found in yellow. orange and green fruit and vegetables, such as mangoes, oranges, apricots, crrots, red peppers, sweet potatoes and spinach, asparagus and kale.
* Vitamin C is found in most fresh fruit and vegetables, especially citrus fruits and tomaties.
* Vitamin E is found in nuts, seeds, wheatgerm and broccoli.
* Other antioxidants include a group of nutrients called flavonoids, found in tea, red wine, apple skins and oranges among many other foods.
* Folic acid, a type of B vitamin, along with vitamin B6 and vitamin B12, are also important for a healthy heart. Most people with a raised homocysteine level, which has been linked to heart disease, have been found to have a low intake of these nutrients, which are thought to be necessary to proces homocysteine, so that it does not build up in the blood.
* Sources of folic acid are green leafy vegetables, offal and fortifield cereals, B vitamins are found in fish, egg yolk, whole grain cereals, sprouted seeds, offal, pulses and eggs.

Eating for a healthy heart

Improving your diet can make a tremendous difference to your heart.

The best diet for a healthy hearts is one that includes sufficient servings of fruit and vegetables. wholegrain varietites of cereals and pulses the provide fibre and unrefined carbohydrates rather than foods that are high is sugar and saturated fats.
The good news is that, unlike in the past when the emphasis was only an avoiding certain foods, nowadays the emphasis is also very fimly on choosing the right type of foods that you can eat to improve the health of your heart blood vessels.

To avoid this complication what must we do?

After completion of the R.C.T the outer covering should be strength ened by a "crown"

This crown could be in various types
* Metal porcelain crown

* Semi precious metal crown

* Precious metal crown

* Ceramage crown

Things to remember in your root canal treatment plan

Totally avoid biting from the toot canal treatment (done) side; as it increase the possibility of a fracture.

Make sure to go for the outer covering of the tooth after couple of weeks of the R.C.T. (at this stage since you don't have any pain or complication most probably you might neglect to go for a check-up) - This step is very important if you miss a complication;eg:fracture of the crown part of the tooth, dislodgement of the GP points of the R.C.T)

If the Dental surgeon advises to have a fabricated crown do not be reluctant to do so.
Since the cost of the crown is a bit high if you are unable to do so make sure to avoid biting hard substances from that particular side.
If you front tooth has undergone R.C.T make sure not to do any forceful biting. (eg: bottle opening, hard food breaking like frozen chocolates)
After many years of R.C.T you will totally forget about your R.C.T done tooth. Suddenly you might feel a part of the tooth/filling has fractured, but without pain. Make sure to go for a check up and get it attended by your dental surgeon. If not, you will end up with a complication which will lead to an extraction.

Why did you undergo root canal treatment?

Fracture of the tooth after root canal treatment/nerve filling-why!
Why did you undergo root canal treatment?

As I explained in a previous issue we can preserve a glossly carious painful tooth with a root canal treatment. Once the R.C.T is completed you are very comfortable no pain, no food packing, no one side biting and you are back to normal.

What happens to the crown part once you undergo R.C.T?

A badly decayed tooth is cleaned very deeply when R.C.T is done. The Dental Surgeon will place a good lining on top of the root filling and fill the balance part of the tooth with a filling material. Most probably normal in shape. But while doing proper cleaning of the inner tissues the remaining enamel part of the tooth will become unsupported-without your knowledge you will bite something hard which lead to a fracture of the (crown) unsupported enamel part.

Orthodontic treatments

Concentrate al the spaced out teeth together leaving a gap or space in one place of the arch.

After effects?
If your proclination not corrected is not dental surgeon, there can be complications.

a. After a couple of years of the treatment specially front teeth become non vital (dead) and become discoloured.

b. Relapses can take place after sometime of the correction of the discrepancy, the teeth will be shifted back to the earlier positions.

What is the most suitable age for Orthodontic treatment?

In children's orthodontic treatment plans 75%-80% of cases start at the age of 10-14 years. But there are some cases which could be handled earlier than that age too.

Apart from clildren's orthodontics adult orthodontics also could be done. Especially in cosmetic dentistry related orthodontics will be carried out in adult's mouth. Adult's medical history should be closely observed if doing orthodontic treatments.
Eg, Correction of the spaced teeth due to tongue thrust. (Bimaxillary proclination)

How is Orthodontic treatment done?

Very simply explaining, there are 2 types of methods:

1. Removable appliances -commonly known as wearing of a plate. Patient an remove it and clean it and bear less cost. Mild discrepancies could be treate with this.

2. Fixed appliances as wearing of braces. Since it is fixed on to the teeth patient finds it a bit difficult to clean the mouth. Quite expensive and severe discrepancies could be treated with this.

Possibilities of Orthodontic treatment

1. Correction of the jutting out (proclination) teeth.
2. Correction of clustered (crowded) teeth.
3. Correction of traumatic bite.
4. Correction of the discrepancies due to unerupted teeth, trapped inside the jaw bone.
5. Habit intervention and correction of teeth, eg, Thumb sucking, pencil/tie biting and sucking of the soother.
6. Correction of the discrepancies which arises due to loss of guidance to the permanent teeth by early extraction of milk teeth.
7. Correction of the deformities which arise as a result of cleft lip plate surgeries.

What is mean by orthodontic treatment?

Orthodontics is one of the most advanced treatments in Dentistry. Very simply speaking it is the treatment for the correction of teeth due to discrepancies by birth, to the jaws, teeth, tongue or surrounding oral tissues. This treatment also could be used to correct disfiguration due to bad habits (eg.. Thumb sucking).
Experience is that parents are most concerned about justing out (proclination) of the teeth more than clustered or spacing of the teeth.

It is very essential to visit your family dental surgeon regularly (every six month). As during this period if she/he notices any discrepancy in your child's teeth he.she would immediately take necessary steps to correct it or else he/she would refer your child to a qualified consultant orthodontist.

8. Do intense exercise

On the exercise side of thing, being in good cardiovascular shape plays a large role in helping to ward off heart disease and maintaining a healthy heart. When it comes to this cardiovascular conditioning, however, you will reap the most benefits from intense short-duration physical activities, such as running sprints.

A good way to tell how at risk you are is to perform an intense activity, slow down and see how long it takes for your heart to return to normal. The longer it takes, the greater you risk (as this is associated with not being in good shape).

The more aften you sprint, the better your body will adjust to returning to its baseline heart rate after the exercise. Aim to perform 20- to 30-second bursts with 1- to 2-minute rest periods in between, repeated 6 to 1 times at least twise a week.

If you are not currently in the shape to do such a workout, work on building your cardiovascular base through more moderate sessions first, then promptly move to this when you are ready.

7. Drink in moderation

While you don't necessarily have to remove alcohol from your diet to protect yourself against heart disease, you definitely do need to keep it within moderation. Those who drink in moderation actually tend to show decreased rates to heart disease, especially when wine is the beverage of choice. Moderation here would be classifield as one drink a day women or two drinks a day for men.
Also, keep an eye out for your caffeine consumption, as too much of this can also be problematic for your heart. Since caffeine does act as a central nervous system stimulant, it will put additional stress on the heart.

6. Reduce your cheese intake

One major culprit when it comes to the rising increase in saturated fat intake is cheese. Unfortunately, unless you are consuming low-fat cheese products, this detary choice is not going to work with you in your effort to help reduce heart disease. With today's increaase in restaurant eating an the fact that many meals come with cheese either baked into the dish or sprinkled on top, consumption is increasing. Try as hard as you can to eliminate cheese from your iet, While it is a good source of protein and calcium, there are many other heart-healthy methods that meet these requirements with more nutritionally smart options.

5. Up your soluble fiber content

If you take the step point three you should already be increasing your soluble fiber content, but make sure you make an even further concentrated effort to do so. Beans are a terrific source of soluble fiber, as is oat bran, barley and non-sweetened oatmeal.

Do take note, though, that you should avoid using processed fiber, especially if you have traditionally been eating a low-fiber diet for a long period of time. These are not the healthiest products to be putting in your body in comparison to ral food, so try your best to get fiber from natural sources. These natural sources will also provide you with so many other nutrients that you would be missing out on if you chose to take a processed fiber.

4. Make your own meals

Rather than relying on eating out all the time or purchasing ready-to-eat meals, do your own home cooking. This allows you to really control what gows nto your dishes so you can be sure you are using nothing but the best ingredients.

Furthermore, consider avoiding storebought salad dressing as these are often very high in saturated fat and calories. Instead, make your own by combining heart-healthy olive oil with your hoice of balsamic vinegar, a small amount of wine, soy cauce and any variety of spices you prefer. Spices are another thing to watch out for to maintain an healthy heart as aften these contain as high salt content. Try out some of the salf replacement pices that are out on the market today like Mrs.Dash, for example.

3.Control your insulin levels

One of the best ways to prevent large spikes in insulin levels followed by rapid crashes iis to omit all the "white" grain type of foods from your diet. Rather, focus on products that come straight from the ground and are the least processed as possible. Potatoes, dry oats, brown rice, and quinoa sprouts are all better choices than white bread, pasta and dry, cold cereal.

2. Up your consumption of dark coloured fruits and vegetables

It cannot be stated enough: A diet that is loaded with fruits and vegetables is going to be your single best protection when it comes to fighting off disease.
When making your selections, always go for the ones that are deepest in colour in color as they will most often contain the higher concentration of antioxidants, which are critical in preventing cancer.

1. Cut back on red meat

If you are a big red meat eater, you may want to rethink you choices. While some red meat in your diet is beneficial to ensure you are getting enough iron and protein. limit yourself to consuming it two or three times a week, and make sure when you do eat it you only eat lean sources.

For the remaining days, get your protein from sources like fish(especially fish rich in omega-3fatty acids), poultry, beans, and low-fat dairy products.

Ingredients to a healthy heart

While it's easy to get caught up in the aesthetic component of creating a good workout and nutritional program, you really must not overlook the importance of exercise and healthy eating when it comes to maintaining good health. Even more important is ensuring you have a healthy heart because cardiovascular disease is rising at an increasing pace.

While there are certain factors you simply cannot control, such as a genetic predisposition to heart disease, there are some you can and should control. The sooner you start taking measures to prevent heart disease, the better you'll fair later in life.

That being said, here are the top ingredients you need to keep you ticker working the way it hould, as we take a look at the eight ingredients to a healthy heart.

Garlic

Worshipped by ancient Egyptians, chewed by Greek Olympian athletes and considered essential for keeping vampires at bay, garlic has been used for thousands of year to treat everything from leprosy to common colds and flue. Garlic helps reduce the risk of heart attack and stroke and it could also help reduce high blood pressure and high cholesterol levels. Recent studies show that people who consume at least one clove a day have a lower risk of stomach or bowel cancer.

Tip

Try having roasted garlic like the good old days;just toss them in the microwave or oven.

Sweet Potato

contain more vitamin E than any other low-fat food and about 50 times more than ordinary white potatoes. They also contain vitamin A, C, B6, iron, potassium and copper.

Tip
Should be stored in a cool, dark and frost free place but never in the fridge.

Broccoli

It is known that broccoli wards off colds, flue and help fight off harmful free redicals which cause cancers and aging. One medium serving of broccoli contains well oner 50% of your daily requiement of vitamin C and about half of your recommended intake of the B vitamin folate.

Tip

Look out for the tender stem broccoli

Super Veggies

You should include lots of fruits and vegetables in your meals daily but vegetables could be included at least once a week.

Onions

They belong to the allium family which means they are rich in powerful sulphur containing compounds that are responsible for pungent odours and also for their many health-promoting effects. It is said that when you include onions in your meals it helps to keep the heart healthy. I also remember, when we were small our grandma used to it cleans the blood as well. In our country all our dishes contain onions but just remember the small red ones are slightly better than the big ones.

sunscreen

Wear sunscreen dailybut if you don't on your face never forget under your eyes. As your skin picks up color, the dark areas seem to fade bcause, they are not getting as tan as the surrounding skin. When you go to the beach apply numerous times during the day. Eventually most won't need concealer and you are protecting it form sun damage.

Luckly there any many effective treatments available for dark circle today. Look for treatments and eye creams containing cucumber, caffine, vitamin C, Red sea weed extract and mild fruit or milk acids.

Cucumber slices have long been used to reduce puffiness and refresh the appearance of skin around the eyes. A sluggish circulation is another causes for Dark circle. Therefor product containing caffine and red sea weed helps stimulate the blood veseles. Vitamin C is one of the most popular ingredients for skin lightening and is extremely effective to combat dark circles as well. While the fuit and milk acids (AHA's) aid in gently exfoliating and lightening the skin around the eyes. Don't compromise on quality when choosing your eye care. Remember the tissue round the eyes are delicate and reflect the first signs of ageing.

Quit smoking

Smoking causes vascular (blood vessel) problems that can not only threaten your life, but also make your blood vessels appear more prominent and bluer beneath the skin.

Reduce salt intake

Excess salt causes the body to retain water in unusual places, and this can result in puffiness under the eyes. Too much salt can also impair your circulation, and cause the blood vessels under the skin to appear bluer.

Identify allergens

Allergies may be the most common cause of skin discoloration and puffiness under the eyes. If allergies the root of your problem, you simply neet to treat them or remove the allergen (i.e., the thing to which you are allergic). If your dark circles or puffiness are constant, you may have an undetected food allergy or an allergy to a chemical in your home or workplace. Talk to a dermtologist for help determining what you may be allergic to.

Get plenty of sleep nightly

It's not entirely clear why inadequate slep results in dark circles under the eyes. For one thing it reduces circulation. A lack of sleep, coupled with poor vitamin absorption also tends to reduce adrenal function. The less adrenal function you have the less B6 you tend to absorb, the less B6 you absorb, the less well your adrenal glands work and alas you end up in a vicious circle. Good calcium/magnesium suppot in the form or milk or good mineral supplement restore adrenal function.

Establish whether or not this condition runs in the family

Dark circles in particular are believed to frequently be hereditary. This doesn't mean that you can't do anything about the conditions, but you should be prepared for minimal success actually trying to get rid of them. Dark circles under the eye may also. In fact, be light carbon deposits that rsult from incomplete protein digestion. Incomplete protein digestion may result from insufficient hydrochloric acid in your stomach that may be caused from a lack of primarily B6 and Folic Acid. About 30% of the population does not absorb regular B6 (pydroxine) or folic acid and need to take in these vitamins in a different form or another way.

Combating under eye dark circles

Puffiness or skin discoloration under the eyes affects just about everybody at some time or another. For some of us, however, these bags or dark circles are a near-constant bother. While these conditions are occasionally symptomatic of other illnesses, the usual cause is allergies, tiredness, or, unfortunately, heredity. No matter what the cause, you can still reduce the appearance of puffiness or dark circles, and in some cases, you may be able to get rid of them altogether.

Drink Water to Live Longer

It is a well known fact that to drink water immediately after waking up in the morning is a habit that has been taught to us by our parents. Even scientists have proved the value of this exercise.
Drinking water on an empty stomach has been found to cure several ailments. There are ample records to show that drinking water has cured headaches, body aches, malfunction of the cardiac system, epilepsy. obesity, broncho, asthma, tuberculosis, urinary diseases, gastric, diarrhoea, pils, diabetes, constipation and eye diseases.

It is a popular practice in Japan to drink water immediately after waking up in the morning and it is said that water treatment also fights cancer and diseases of the ear, nose and throat in addition to correcting menstrual irregularities. The method of treatment includes drinking four glasses of water before brushing one's teeth and clean the mouth but no food or diet ought to be taken thereafter for about 30 minutes.

Those who are old or ill are unable to drink four glasses of water at once may drink the water little by little at a time, gradually increasing the amount. But the four glasses of water ought to be consumed. The above treatment will cure diseases and also save a healthy, disease free life.

Drink 8 cups of water a day

They've been drilling this healthy habit into our heads for ages, but it still stands true--sort of. The truth is, drink enough water every day. Depending on where you live (the desert or the tropical rain forest), you may need more or less. If you exercise a lot and sweat in the process (you already have healthy habits), you'll need more water. Nonetheless, about 8 cups (1 cup is equal to 8 oz.)of water a day is a good goal. You should drink enough water to keep your urine fairly clear, just a tad yellow. That will give your body enough water to regulate body temperature, flush out wastes, and carry oxygen and nutrients to cells and more.

Brush and floss two times a day

It's hard to enjoy a healthy body if you have to gum your way through every meal. Brush and floss your teeth every day, without exception. The simple procedure will keep your chompers in top condiition, which means that you'll be able to tear into barbecued ribs and sweet corn until the day you die. There's also mounting evidence that the bacteria in you mouth may play a role in heart disease. Higher levels a bacteria in the mouth, it seems, correlates directly to higher rates of cardiovascular disease. Researchers are still torn over what exactly causes the relationship, but it's still a good idea to keep your teeth gleaming white.

Drink just one soda per week

Soda can have serious health affects. Firstly, it's nothing but pure empty calories sugar without any nutrients. And those calories won't go anywhere but your waistline. Secondly, most sodas contain high fructose corn syrup, which is a super sweet syrup that can spike your blood sugar and even trick the liver into producing more artery clogging chemicals. If that weren't enough to convince, consider the fact that there's evidence that the common soda preservative sodium benzoate can directly damage DNA and disable mitochondria, the powerhouse of the cell.

Eat just one cookie per day

If you have a sweey tooth, try to cut back. Sugar is loaded with calories and it's often paired with fats (in cookie or candy form), which is also packed with calories. Additionally, excessive sugar (land weight) throughout your lifetime can lead to type 2 diabetes, a serious disease that can have dire consequences. So take it easy with the sweets; if you really need that cookie after lunch, have just one.

Take Three breaks a day

It's tough to tear yourself away from those spreadsheets, but talking a few breaks during your workday can slash stress and really help your health. We all know that work causes stress, and when you get stressed, cartisol courses through your system tp prepare your body for an all-out-fight-or-flight situation. And as your body revs up for something else, it pauses "secondary" system, such as your immune system, digestive tract and reproductive system. If you're really stressed, your body will release adrenaline, which increases blood pressure and heart rate. Over time, excessive cortisol and adrenaline will lead to serious health problems. So, step away from that computer and take in a breath of fresh air. Your body will thank you.

Walk 30 minuts each day

Your body is one of the only machines that will actually improve with use. Think about it: Any other machine you can think of degrades the more you use it. But if you exercise, you'll feel better, get stronger and breathe easier.
Walking is probably the easiest healthy habit and most convenient exercise you can get. To structure more walk time into your day, try parking at the far end of the parking lot when you go shopping and schedule two 15-minute walks a day (one during your lunch break and another after work or dinner) Walking improves your cardiovascular health and adds years to your life. A 2005 study by the Erasmus M.C. University Medical Center Rotterdam in the Netherlands found that those who walked 30 minuts a day gained about 1.3 years of life.

Eat 10 fruits and veggies servings a day

sounds like a lot, but you'll be counting servings, not apples and orranges, ten servings translates to about five cups of fruits and veggies, You can tick off two servings if you eat whole apple, and you can get another two if you gobble up a cup of cooked spinach, Popeye. In the end it comes down to eating fruits and vegetables at every meal anf for snacks, which is definitely an easy healthy habit to incorporate. What's the payoff?

A harvard study on diet found that people who ate five to eights servings of fruits and veggies a day were 30% less likely to have a heart attack. All that good stuff will also keep you regular, give you more energy and help you maintain a healthy weights. So, the next time you reach for your 3p.m.snack, make it a banana or orange.

Health checks on pupil's lunches

School lunchboxes in the UK could soon be monitored by dinner ladies to ensure children are eating healthy meals, according to a report. Under the Government's obesity strategy, all schools will be expected to design a 'healthy lunchbox policy' on what makes a nutritional packed lunch over the next year. Some parents may even be asked to sign a form agreeing to ban unhealthy foods from their children's lunches. If a packed lunch is demed to contain too much fat and ugar, parents could be sent warning letters or their children's meals confiscated (teken by authority). Although the government has already unveild proposals to make canteen lunches much healtheir, it is concerned many parents do not have clear advice about what should be included in a healthy packed lunch.

Health secretary alan johnson and schools secretary Ed balls praised a hertfordshire school which has designed lunchbox menu ideas for parents. These include falafel and houmous pitta bread with a tomato and avocado salad, followed by fruit yoghurt. The government has also called on heads to stop children from leaving school-grounds during lunchtimes.

But critics have attacked the plans, claiming it is a gimmick (trick). Norman Lamb, the Liberal Democrat's health spokesman, said: "childhood obesity begins in the home, so the proposed lunchbox police won't tackle the problem's root causes". Margaret Morrissey, of the National confederation of parent Teacher Association, said: "Many parents will say these are our children and we know what we're doing. We don't need politicians to tell us what to put in our lunchboxes.

Back pain and drinking water

patient's medical history relative to the cause of their back pain is essntial but I also normally delve into their health status. This health status involves their psychological state and their lifestyle activities. Obviously, smokers, alcoholics, and couch potatoes are more prone to back pain than active, healthy individuals. It also sems that everyone is more prone to episodes of low back pain when they are dehydrated and/or under extreme amounts of stress.

After an initial history and examination, I set out to determine a comprehensive chiropractic treatment regime, patients suffering with back pain. This regime includes proper hydration levels by recommending increased water intake.

My water drinking recommendations for patients with back pain.
At this time, I recommend that my patients who are sedentary peratures (over 85 degrees Fahrenheit) consume 40-50 percent of their body weight in ounces of water. So, a patient weighting 150 pounds should consider the consumption of 60-75 ounces of water per day. Water sources include food and certain beverages, so an individual should be able to gain 20 percent of their water needs from a balanced diet. I do not consider soda, coffee, alcohol, and black teas to be good sources of water because of their diuretic effects. There are various opinions about the water content values of beverages, but I won't entertain those discussions in this article.

How to Avoid Back Pain by dringking water.

If you want to avoid painful back spasms, I suggest that you consume more water before, during, and after you begin your gardening chres or any increased physical exertion. Don't wait until you are thirsty to drink water. You may avoid painful and sometimes expensive episodes of back pain at any time of the year by drinking more water.

Dr. James Lehman is a board certifield chiropractic orthopedist who practiced chiropractic medicine in New Mexico for 33 years. His chiropractic practice involved the evaluation and management of musculoskeletal conditions. Dr,. Lehman currently seves on the faculty of the University of Bridgeport College of Chiropractic and continues to srve as a guest faculty member at the University of New Mexico School of meicine within the Integration Medicine section of the International medicine Department. Hydration is a topic of special interest, which the plans further research efforts.

Why drink more when dieting?

* Drinking a big glass of water whenever you feel hungry and before a meal or snack fills the stomach briefly and makes you feel fuller and stop eating sooner.
* Breaking down body fat and body muscle during weight loss produces wastes that must be eliminated through the kidnys. Drinking enough water is important to keep the kidneys functioning to remove these wastes.
* Popular high-protein diets produce more waste products from digestion, let alone from breaking down stored fat. Kidney function is even more important when on a high-protein diet.
* Drinking more water does not "flush fat".
* If the dieter is drinking plain water, he/she is less likely to be drinking somethng with calories in it.

Drinking water briefly increases metabolism. Drinking 500ml, of water (a half-liter or about a pint)increased the study participants' metabolism briefly-for about a half hour. In that time they burned an extra 25 calories. That's about a quater of a piece of sliced bread, or 5 M&Ms. The researchers theorized that most of the effect comes from warming the water in the stomach. In the male participants the calories came mostly from stored fat, in the woman it came from stored carbohydrates.

Drinking more water burns a few more calories

Does drinking more water really help deiting? A small tudy says it may help you burn a few more calories each day. How many? About 50 calories per liter or quart of water. About 25 calories per water bottle-full of water. Mind you, that's only 5 M&Ms plain, not peanut.

Can Back pain be due to not drinking enough water?

Five years ago, during a very hot spell in Albuquerque, new mexico, I discovered that my patients who had back pain were negatively affected by not drinking enough water every day. It became obvious to me that certain patients were more sensitive to palpation of their spinal muscles that I expected during their initial examination. In addition, they were more uncomfortable after their first chiropractic treatments than I would have expected Normally, people have a tendency to experience some temporary muscle soreness and myofascial pain after their initial chiropractic spinal manipulation. This muscle soreness is caused by the change in posture that occurs after an initial chiropractic spinal manipulation because the chiropractic teatment affects the length of the involed muscles.

During this hot spell, several patients exhibited this muscle soreness not only after their initial chiropractic treatments, but after their follow-up chiropractic treatments as well. This response to chiropractic care concerned me because it was so unusual. Normally, patients with back pain respond quickly to chiropractic care. Consequently, my inquisitivenss stimulated me to research hydration (water intake) date.

Drink enough water

It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavor. There are some brands of flavored water avalable, but watch for extra calories.

How much water do you need to drink?

A food estimate is to take your body weight in punds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weight 160punds, you should drink at least 80 ounces of water per day. If you exercise you should drink another eight ounce glass of water for every 20 minuts you are active. If you drink alcohol, you should drink at least an equal amount of water.

When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another two servings per day. As you can see, your daily need for water can add up to quite a lot. Twenty percent of water ned will come from the foods you eat. The rest of your water need should come from the beverage you drink. Water is that best choice. Sodas have a lot of sugar in them, so if you drink sodas, you may take in more calories than you need. Herbal teas that aren't diuretic are fine. Spots drinks contain electrolytes and may be beneficial, just look out for added sugar and calories that you don't need. Juices are good because they have vitamins and nutrients.

Caffeinated beverages will also add to your daly water need. Even though caffeine is a diuretic, if you regularly consume caffeine, your body will regulate itself to that diuretic effect.

Signs of Dehydration

You lose water through urination, respiration, and by sweating. If you are very active, you lose more water than if you are sedentary. Diuretics such as caffeine pills and school result in the need to drink more water because they trick your body into thinking you have more water than we need.

Symptoms of mild dehydration include chronic pains in joints and muscles, lower back pain, headaches and constipation. A strong odor to your urine, along with a yellow or amber color indicates that you may not be getting enough water. Note that riboflavin, a B vitamin. Thirst is an obvious sign of dehydration and in fact, you need water long before you feel thirsty.

Why you need to drink water

You body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells removes waste, and protects your joints and organs.

Drinking water to maintain good health

Drinking water is so important for good health. When you were a kid in school, you learned that each molecule of water is made up of two hydrogen atoms and one oxygen atom. You may also have learned that it was great fun to fill up your squirt guns with water, at least until the principal caught you. What you may not have learned, however, was how much water you needed in order to be a healthy human being.

Healthy eating with weight loss resources

Your Weight loss resources food diary keeps a tally of your fruit and vegetable servings each day. Our calculation is based on the principle that 80g fruit or vegetable one serving. Whilst, for simplicity, this is an approximation, it proves to be a good indication of your fruit and vegetable intake, and will help get to 5 a day.

What is a Portion of fruit and veg?

* A apple, banana, pear, orange or other similar sized fruit

* 2 plums, satsuman, kiwi fruit or other similar sized fruit

* 1?2 a grapefruit or avocado

* 1 large slice of melon or fresh pineapple

* 3 heaped tablespoons of vegetables, beans or pulses

* 3 heaped tablespoon of fruit salad or stewed fruit

* 1 heaped tablespoon of raisins or sultanas

* 3 dried apricots

* 1 cupful of grapes, cherries or berries

* 1 dessert bowl of salad

* 1 small glass (150ml) of pure fruit juice

Healthy eating out

* Order a pure, banana unsweetened fruit or vegetable juice

* Request a side salad or vegetables instead of ships

* Order a fresh fruit salad for dessert

Healthy Snacks

* Look out individual, portions of carrot batons, dried apricots, raisins and grapes at the supermarket grab these instead of chocolate/crisps

* Make some crudites-carrots batons, celery sticks, baby sweetcorn, asparagus tips- to enjoy with a low calorie dip

* Keep a piece of fresh fruit on hand and ensure you eat it before you reach for high sugar/calorie snacks healthy lunch

* Add tomatoes, cucumber, mixed salad leaves to your sandwiches

* Tos a selection of fruit/vegetbles and salad leaves together for a delicious alternative drizzle with a low calorie dressing and enjoy with a crusty wholemeal roll

* Make your own vgetable soup for colder weather, Healthy evening weather

* Try to include at least one vegetabl with your evening meal

* Add sliced vegetables to stir fries and disguise grated carrot in homemade dishes

* Make a fresh fruit salad for dessert

Healthy Breakfast

* Have a glass of 100% pure, unsweetened fruit juice

* Slice some fresh fruit over your breakfast cereal or toss in a handful or dried apricots/raisins

* Try a banana sandwich make with wholemeal/granary bread for extra fibre too

* Make a delicious fruit smoothie from fresh fruit. Or add some skimmed milk/low fat yoghurt for a more creamy consistency.

Working your way to five a day

Make it a mission to start working to your five a day quota. Remember you don't have to include all five portions overnight your body probably won't thank you fot it! (A sudden change can cause uncomfortable bloating and gas).

Also don't rush out and buy a heap of fresh fruit and vegetables to watch it rot in the fridge/fruit bowl over the coming weel! Build up gradually, make it a habit and remember each extra serving is a step in the right direction. Try these healthy eating tips for including more fruit and vegetables.

Dislike All Fruit and Vegetables

With such variety of tastes, it's hard to believe anyone can dislike them all. Also remember that tastes change as you age and therefore things you detested in your youth (like brussel sprouts) may be a lot more palatable now! Try a different fruit / and vegetable each week until you find some you enjoy.

5-a-day is too expensive

Don't be fooled, you could find healthy eating better for your budget. Fruit and vegetables (excluding exotic imported ones) are surprisingly cheap. An average banana costs 20p-less than most bars of chocolate / crisps from the vending machine and provides more in the way of nourishment for less calories.

Choose fresh fruit and vegetables in season, not only are they cheaper they will also be most flavoursome and at their best.

Markets also tend to be cheaper than supermarkets, particularly if you catch them when they packing up for the day.
Alternatively opt for supermarket branded tinned or frozen fruit and vegetables.

Lack of time for healthy shopping

Look out for canned, frozen and juiced fruit and vegetables. They are just as nutritious. Buying your fruit and vegetables in this way also means you have plenty to hand when you need it without having to spend time stocking up with fresh produce every few days. Healthy eating doesn't mean you can't make use of convenience foods.

5 A DAY Fruit and Vegetables

The Health BenefitsFor the last eight years the Dept. of Health has been trying to drive home the "5-ADay" message. Research proves that eating at least 5 portons of fruit and vegtables each day has very real health benefits. It can help to prevent heart diseases and some cancers. Evidence shows however, that many of us are not listening to this healthy eating advice. Recent research shows that only 1 in 7 of us achive the 5 a day quota.

To further drive home the healthy eating message, the Dept.of Health is introducing a new 5-A-Day logo initiative in spring 2003. The Dept. of Health' logo will clearly indicate the fruits and vegetables that contribute towords the 5 portions recommends you to eat each day. The logo will appear on fresh, frozen, tinned or dried fruit fruit and vegetables and will indicate how many portions the food will count as.

The criteria to use the logo is strict and aims to encourage you to eat a variety of fruits and vegetables. In an effort to encourage healthy eating more research is being done by the Dept. of Health to help clear up confusion about what counts towords 5 a day and what doesn't several procesed foods with added salt, sugar and fat, despite containing fruit or vegetables will not at present qualify for the logo.

What stop you from getting 5 a day Time, Money, Dislike All fruit and vegetables?

Vitamin C

What does it do for our skin?Vitamin C helps slow down skin aging. It encourages production of callagen and elastin in the skin. If collagen is not produced, your skin will sag and appear dull. With more collagen and elastin, the skin looks healthy, young and radiance.

Vitamin C is a very good anti oxidant and kills free radicals. Free radicals damage our body and cause rapid aging. Vitamin C also helps in sun protection, reduce sunburn damage and wrinkles. Use skin care products that contain vitamin C will improve your overall skin quality and appearance.

Vitamins

# Vitamin A will give you a healthy scalp, because it's great for the skin! You can get vitamin A from foods like vegetables-in particular, in carrots. (So it's good for the waistline too!)

# Vitamin B and care important for good circulation, hair growth and hair color. If you ensure that you have enough vitamin B and C, you'll have strong, supply strands of hair that do not split. You can get these vitamins from eating foods like fruit, vegetables, cereals, eggs, milk and bread.So follow this healthy guide.. be sure to add in a hefty does of daily exercise to keep that blood pumping then add proper hair care on the surface! Go ahead and try it!

Minerals

# Iron helps to carry oxygen to the hair. Without enough iron, hair and its follicles get starved of oxygen. This means that the 'goodness' in the root of your hair is much less effective along the length of the strand. You can increase your iron intake by eating red meat and dark green vegetables, or by iron supplements.

# Zinc builds hair protein which helps to prevent hair loss. Meat and seafood are the foods highest in zinc.

# copper is involved in the pigmentation of hair. You can optimize your natural color with a diet with plenty of copper. Who needs hair dye and fake color! Shellfish, liver, fresh, vegetables, nuts, seeds and meat are all high in copper.

Protein

Protein is the building block of hair, so a diet for healthy hair contains an awful lot of protein! Protein will give the shaft of your hair more strength, and will reduce the likelihood of dame through snapping and splitting. You can get protein from foods like fish, meat, milk, cheese and cereals.

How to have healthy hair

So follow this healthy guide..

be sure to add in a hefty dose of daily exercise to keep that blood pumping then add proper hair care on the surface! Go ahead and try it!Shiny, healthy hair is a reflection of a healthy body, so it's like two for the price of one. Just like your body, your hair needs a balanced, nutritious diet to stay healthy. So follow this recipe for healthier hair, and be amazed at the difference it makes!

Ridges

Potato chips aren't the only things that can have ridges. Nails that have even, vertical ridges are totally notmal-a sign not of any health problems, but of age (they tend to become more accentuated as you get older). But a condition called Beau's lines is a sign of a more systemic health issue. "If a person has been very sick or gone through a lot of stress, the nail may stop growing," Kleinsmith explains. 'When it starts growing again, an indentation occurs at that spot on the nail. " As the nail grows out over the next several months, these indentations (probably in about the same place on each nail) will become visible.

A single deep ridge in just one nail may indicate that there's a small wart or syst at the base of the nail that is putting pressure on the nail matrix and affecting the way the new nails grow.

The half moon

Officially called the lunula, that little crecent at the base of the nail is where the nail matrix (the birthplace of new nail cells) lies. Normally the lunula is most prominent on the thumbs, and it gets progressively less visible on each finger as you move from thumb over to pinky. It's a normal variation to see more of it on some fingers than on others," says Kleinsmith. "And whether it's visible or not isn't indicative of health." A fun nail fact: the shape of the lunula determines the ntural shape of the nail edge.

Turning colors

The most common cause of fingernails that suddenly take on an unhealthy tinge is some type of fungal infection. Both yeast infections and bacterial infections can easily be picked up at an unsanitary nail salon-usually caused by the use of unsterilized tools. "A yeast infection can cause the nail to sperate from the underlying skin," says Kleinsmith. "The nail can start lifting up and a crumbly, white fungus can appar underneath it."

A bacterial infection can cause the affected nail to turn slightly green. And getting too vigorous with the cuticle pusher or nippers can lead to either a yeast or bacterial infection in the lcuticle surounding the nail. "If you notice sudden swelling or pain in the cuticles a day or two after a manicure, see a doctor to get on antibiotics," she recommends.

White spots

Tiny white splotches dotting otherwise healthy-looking pink nails are not normally a sign of anything serious. Most often, those spots are the manifestation of some type of trauma to nail.

If you injure the nail matrix-the area at the base of the nail where new nail cells are created you'll see the results of that trauma show up as white spots as the nails grow out. But since it takes several weks for those new nail cells to grow out to a place on the nail plate where the injury is visible, chances are that by time you notice a white spot, you may have forgotten the nail-slamming incident that caused it. But if you're certain you didn't injure your nails and you are noticing recurring white spots, there are several other causes including the skin conditions psoriasis and eczema, or a diet that's deficient in the mineral zinc (found in whole grains, poultry and seafood).

Looking yellow

A healthy nail (with healthy skin beneath its bed) has a pretty, pinkish hue. When it doesn't that may be a reason to worry. "When all of the nails turn yellow it can be a sign of lung disease or diabetes," says Dr. Arielle Kauvar, a New York City dermatologist. "Yellow spots on the nails can be an indicator of fungus or psoriasis. "Since any of these conditions warrants treatment by a doctor, it's worth seeing a dermatologist by a doctor, it's worth seeing a dermatologist if yellow nails persist.

Women who frequently wear very dark nail polish for long periods of time (especially without using protective basecoat underneath it) may also notice a slight yellowing of their nails, but it's no reason to panic. The nails are merely stained from the polish and will return to their normal shade if they are left unpolished for a while.

Brittleness

By some estimates, about 20 years of women suffer from a condition called "brittle nail syndrome." While it may sound like just a fancy name for nails that break easily, the causes go deeper than that. Brittle nails are ones that can't hold on to moisture, so the layrs of the nail plate dry out and crack.

Medically speaking, it's possible for an under-active thyroid to cause both dry skin and brittle nails. Nutritionally, a diet low in iron can cause nails to become thin, brittle and easily broken (eating more green, leafy vegetables, red meat and eggs will help boost your iron intake). Biotin supplements (a Bcomplex vitamin) have also been shown to improve the condition of brittle nails. And your habits play a role as well. The main culprit: excessive exposure to water. Constantly wetting and drying your hands (and nails) can make brittleness worse.

Peeling

The nail plate is made up of several layers of kerain (a protein). Ideally, those layers are sealed together to form a unified, strong nail. But when nails aren't protected your hands are in water a lot, or exposed to cold, dry air those layers tend to delaminate. The result is nails tht are likely to peel.

Desides being and indication that you need to take better care of your nails polish can help seal the layers and moisturizing them several times a day will keep the layers supple peeling nails can mean a diet that's lacking in linoleic acid. The easiest way to up your intake is to increase your use of vegetable oils (add some to your salad dressing or drizzle aome on streamed veggies).

Spoon shaped

A healthy nail has a specific shape slightly raised in the middle, then curving down a bit at the tip. So when you see a nail with the exact opposite configuration, that should be a clue that all is not right, "it's called a spoon shaped nail, and it's a symptom of iron deficiency anemia," says Dr. D'Anne Kleinsmith, a spokeperson for the American Dermatological Society.

As with many health problems, it can take months of iron deficiency before the problem shows up in the nails. And when the anemia is corrected, it will take awhile for normal shaped nails to re grow. Search for images of spoon shaped nails.

The pits

When the normally smooth surface of the fingernail has several small dents or pits in it, that can be a signal that something is going on beneath the nail. Most often, the cause of those dents is psoriasis.

The inflammatory skin condition-it shows up as red, scaly patches on the skin-can also affect the skin cells in the nails. Instead of growing out smoothly, the surface of the nail takes on a dented appearance. Once the psoriasis is treated and under control, nails will slowly return to normal. (Since nails only grow about a millimeter per week, it will take a few months for the old, pitted nail fully grow out and be replaced with a healthy one.) Search for images of pitted nails.

What your nails are telling you about your health

A perfectly manicured hand is one where the nail are strong and smooth, with no discoloration, jagged cuticles or other signs of abuse. But what about nails that are less than perfect? since many health problems have an impact on the nails, it's worth listening to what your hands have to say.

Top 10 tips for caring for your contact lenses.

1. Do not wear your contact lenses to sleep-this practice increases the chance of infection by 10 times.

2. Take your lenses out of your eyes at night, after washing your hands. Rinse and Rub each one in the palm of your hand with a aterile multipurpose solution or hydrogen peroxide. This removes most of the microbes and perticulate matter on your lens after wearing them so allowing the disinfectant to work.

3. Place your lens in your storage case with Fresh multipurpose solution or peroxide.

4. In the morning, Remove your lens from the solution in your storage case and place it in your sys (if using peroxide remember to neutralize it).

5. THROW AWAY the solution from your storage case (never reuse it) and shake the case until it is dry or allow it to air dry ( a paper tissue may be needed to wipe it dry)

6. Leave the storage case Dry all day. This kills many contaminating bacteria.

7. CHANGE the storage case every month WHEN you change your disposable contact lenses so that a RESH new lens is used with each NEW storage case. Wearers of nondisposable contact lenses should CHANGE their storage case every month.

8. NEVER wash your storage case or lenses with tap water this predisposes them to contamination which can cause infection. Only wash the lens or storage case with STERILE solution.

9. NEVER store your lenses fresh saline solution or tap water!

10. If you develop a sore red eye, Stop wearing the contact lens at once! The inflammation usually resolves itself but if pain persists for more then 24 hours, visit a dostor or eye-care prefessional and advise them that you have been wearing contact lens. Take your lens, storage case and cleaning solution with you-it will Help them establish what has happened. Carefully follow the instructions that you are given. if you have any of the following:

* an eye disease
*a dry eye
*are using regular drugs for your eyes
*diabetes
*suffer from repeated infections
*are aged under 15 or over 65 you must discuss your suitability for wearing contact lenses with your option, optometrist or eye care doctor.