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Sunday, October 11, 2020

Covid-19 preventions and follow these guidlines for safe and healthy.

SUDHAKAR SHARMA


  • Experts say the safety protocols for reducing risk during the COVID-19 pandemic can keep you safe from colds and flu in the fall and winter.
  • They explain that colds, flu, and COVID-19 are all transmitted by droplet transmission.
  • They say that is why wearing masks and physical distancing work against these diseases.
Why mask are important ?

Experts say that droplet transmission is why wearing masks is so important.

"It is within this zone, this 3 to 6 foot breathing zone, that is where the virus is most efficiently transmitted, and since people without symptoms can shed the virus as often as people with symptoms, that's the whole rationale for wearing masks," said Blumberg.

Masks act as a barrier that prevents larger droplets from being transferred to others after you exhale, thereby minimizing the risk of spreading.

“You protect against leaving. You are really excellent at it. You can protect yourself well from what you breathe in. But they are really very effective at protecting against the runoff, ”he said. “Think about surgeons. The reason they wear face masks is to keep the germs in the mouth and nose from falling into the surgical wound. So if everyone wears a mask they are protecting themselves, but even more so they are protecting everyone else around them, and if we all did, the transmission capacity of this virus would not drop to zero, but would be cut very significantly. "

Experts are confident wearing masks and other COVID-19 prevention measures will also help reduce the number of influenza cases this winter.

“The same considerations apply between influenza and COVID-19. Wearing a mask and social distancing are the two most important things ... to preventing influenza and if people follow this for COVID-19 we can take a break this year and see less influenza, ”said Blumberg.

How to Wear mask ?

  • Wash your hands before putting on your cover 

  • Spot it over your nose and mouth and secure it under your jawline 

  • Attempt to get it cozy against the sides of your face 

  • Ensure you can inhale without any problem 

  • CDC doesn't suggest the utilization of source control covers or fabric covers on the off chance that they have an exhalation valve or vent

Wear a Mask to Protect Others


  • Wear a veil that covers your nose and mouth to help ensure others on the off chance that you're contaminated with COVID-19 however don't have side effects 

  • Wear a cover in open settings when around individuals who don't live in your family, particularly when it might be hard for you to remain six feet separated 

  • Wear a veil effectively for most extreme security 

  • Try not to put the veil around your neck or up on your temple 

  • Try not to contact the veil, and, on the off chance that you do, wash your hands or use hand sanitizer to disinfect​

Follow Everyday Health Habits





  • Remain in any event 6 feet from others 
  • Evade contact with individuals who are debilitated 
  • Wash your hands frequently, with cleanser and water, for in any event 20 seconds each time 
  • Use hand sanitizer if cleanser and water are not accessible

Take Off Your Mask Carefully, When You’re Home


  • Loosen the strings behind your head or stretch the ear circles 

  • Handle just by the ear circles or ties 

  • Overlap outside corners together 

  • Spot cover in the clothes washer (get familiar with how to wash veils) 

  • Be mindful so as not to contact your eyes, nose, and mouth when eliminating and wash hands following eliminating.




Friday, August 28, 2020

Natural steps to Finish Headache

SUDHAKAR SHARMA

 Headache is a common condition that many people deal with on a daily basis.


They range from uncomfortable to downright unbearable and can disrupt your everyday life.


There are several types of headache, with tension headaches being the most common. Cluster headaches are painful and occur in groups, or "clusters," while migraines are moderate to severe headaches.


Although many drugs are aimed at relieving headache symptoms, there are also a number of effective, natural treatments available.



1. Drink Water

Inadequate hydration can lead to headaches.


In fact, studies have shown that chronic dehydration is a common cause of tension headaches and migraines .


Fortunately, drinking water has been shown to relieve headache symptoms in most dehydrated individuals within 30 minutes to three hours .


In addition, dehydration can affect focus and cause irritability, making your symptoms appear worse.


To avoid dehydration headaches, drink enough water and eat foods rich in water throughout the day.

2.Take some magnesium

Magnesium is an important mineral required for myriad functions in the body, including blood sugar control and nerve transmission.


Interestingly, magnesium has also been shown to be a safe and effective headache remedy.


There is some evidence that magnesium deficiency is more common in people with frequent migraine headaches than in people without migraines .


Studies have shown that treatment with 600 mg of oral magnesium citrate per day helped reduce both the frequency and severity of migraine headaches .


However, taking magnesium supplements can cause digestive side effects such as diarrhea in some people. Therefore, it is best to start with a lower dose when treating headache symptoms.


You can find magnesium supplements online.

3.Limit Alcohol

While a mixed beverage may not cause a cerebral pain in the vast majority, considers have demonstrated that liquor can cause headaches in about 33% of the individuals who have visit migraines . 


Liquor has likewise been appeared to cause pressure and group migraines in numerous individuals . 


It's a vasodilator, which implies that it enlarges veins and permits blood to stream. 


Vasodilation can cause migraines in certain individuals. Actually, migraines are a typical reaction of vasodilators like circulatory strain drug . 


Likewise, liquor goes about as a diuretic, making the body lose liquids and electrolytes through incessant pee. This loss of liquids can prompt lack of hydration, which can cause or exacerbate cerebral pains.

4. Use essential oils

Essential oils are highly concentrated liquids that contain aromatic compounds from a wide variety of plants.


They have many therapeutic benefits and are most commonly used topically, although some can be ingested.


Peppermint and lavender essential oils are especially helpful when you have a headache.


Applying peppermint essential oil to the temples has been shown to reduce the symptoms of tension headaches .


Meanwhile, lavender oil is highly effective in reducing migraine pain and related symptoms when applied to the upper lip and inhaled .


Buy peppermint oil and lavender oil online.

5.Try an Elimination Diet

Studies suggest that food intolerance can cause headaches in some people.


To find out if a particular food is causing common headaches, try an elimination diet that removes the foods that are most related to your headache symptoms.


Aged cheese, alcohol, chocolate, citrus fruits, and coffee are among the most commonly reported food triggers in people with migraines .


In one small study, a 12-week elimination diet reduced the number of migraine headaches. These effects started after four weeks.


Read more about how to properly follow an elimination diet here.

6 .Drink Caffienated Tea or Coffee

Sipping caffeinated beverages like tea or coffee can help relieve headaches.


Caffeine improves mood, increases alertness, and narrows blood vessels, which can have a positive effect on headache symptoms .


It also helps make common headache medications such as ibuprofen and paracetamol more effective .


However, caffeine withdrawal has also been shown to cause a headache when a person regularly consumes large amounts of caffeine and suddenly stops.


Therefore, people who get frequent headaches should watch their caffeine intake

7. Relax With Yoga



Practicing yoga is a great way to reduce stress, increase flexibility, relieve pain, and improve your overall quality of life .


Taking up yoga can even help reduce the intensity and frequency of your headaches.


One study looked at the effects of yoga therapy on 60 people with chronic migraines. The frequency and intensity of headaches were reduced more in patients who received both yoga therapy and conventional care than in patients who received only conventional care .


Another study found that people who practiced yoga for three months had significant reductions in the frequency, severity, and associated symptoms of headaches compared to those who did not practice yoga

8. Avoid Strong Smells

Strong odors, such as those from perfumes and detergents, can cause headaches for certain people.


A study of 400 people who experienced migraines or tension headaches found that strong smells, especially perfumes, often caused headaches .


This over-sensitivity to smells is known as osmophobia and is common in patients with chronic migraines .


If you think you may be sensitive to smell, avoiding perfumes, cigarette smoke, and highly fragrant foods can help reduce your chances of getting a migraine                                                   

9. Try an Herbal Remedy

Certain spices, similar to feverfew and butterbur, can help alleviate migraine side effects. 


Feverfew is a blossoming plant with calming properties. 


A few investigations recommend that taking feverfew supplements at portions of 50–150 mg for each day can lessen the recurrence of cerebral pains. Be that as it may, different examinations have discovered no advantage . 


Butterbur originates from a perpetual bush in Germany and, similar to feverfew, has a mitigating impact. 


A few examinations have demonstrated that taking butterbur remove in dosages of 50–150 mg decreases cerebral pain side effects in the two grown-ups and youngsters . 


Feverfew is commonly viewed as sheltered when taken in suggested sums. Notwithstanding, butterbur ought to be taken care of with alert in light of the fact that unpurified structures can cause liver harm and the impacts of their drawn out use are obscure

10. Sip Some Ginger Tea



Ginger root contains many beneficial compounds, including antioxidants and anti-inflammatory substances .


A study of 100 people with chronic migraines found that 250 mg of powdered ginger was as effective as the traditional headache medication sumatriptan  in reducing migraine pain.


In addition, ginger helps reduce nausea and vomiting, common symptoms associated with severe headaches .


You can take ginger powder in capsule form or make a strong tea with fresh ginger root.



Sunday, August 23, 2020

Why we experiencing weakness in daily life ?

SUDHAKAR SHARMA

 Introduction

Weakness is also known as Asthenia , otherwise called shortcoming, is the inclination of sleepiness or weariness in your body. An individual with shortcoming will be unable to move a specific piece of their body appropriately. Asthenia is best depicted as an absence of vitality to move certain muscles or even the entirety of the muscles in the body. 


A few people have asthenia in a particular territory of their body, for example B. on arms or legs. Others may encounter all out body shortcoming, frequently because of a bacterial or viral disease, for example, flu or hepatitis. 


Shortcoming can be transitory, yet now and again it is incessant or constant.



There are following causes  :-


 Flu

certain muscle diseases

a lack of sleep

Aneamia

congestive digestive

medication side effects, which often occur when taking mild tranquilizers to treat anxiety

poorly managed or undiagnosed diabetes

Depression anxiety

Vitamin B12 Deficiency

some more other causes :

       Cancer

       Heart attack

       Stroke

       Poison

      vitamin overdose

      medication overdose


There are numerous treatment choices for shortcoming. Deciding the hidden reason enables your PCP to decide the best treatment strategy. 


At the point when you visit your primary care physician, they'll go over your side effects. They'll ask you when you started encountering side effects. This will enable your primary care physician to more readily comprehend what might be making you feel feeble. 


Your PCP may demand that you give a pee test. They may likewise demand a blood test and send it to a lab for testing. The lab will test these examples for indications of disease and conceivable ailments that may cause shortcoming. 


In case you're encountering torment, your primary care physician may likewise arrange an imaging test to view the zone. Imaging tests may include: 

X-beams 

X-ray examines 

CT examines 

Ultrasounds

What are the treatment options for Weakness?

When your primary care physician analyze the reason for your shortcoming, they'll talk about treatment choices with you dependent on their conclusion. 

Here are some basic causes and their individual medicines:

Lack of fluid or water

in case you're dried out, expanding your liquid admission can help. In any case, in case you're demonstrating serious side effects of lack of hydration, you may require medical clinic treatment. 

At the medical clinic, you'll get liquids through an intravenous  line. You may likewise require drug to build your circulatory strain. Now, the shortcoming may start to die down.

Anemia

In the event that your shortcoming is because of sickliness, you may require iron supplementation on the off chance that apparently you're iron lacking. 

You may require a blood bonding if your frailty is serious. On the off chance that you need a blood bonding, you'll get one in the emergency clinic. This treatment comprises of getting giver blood through an IV line. 

Cancer

On the off chance that malignant growth is the reason for your shortcoming, your primary care physician will talk about your treatment alternatives. The stage, area, and body structure included all assistance to decide the best course of treatment. Treatment choices for malignant growth include: 

chemotherapy 

radiation treatment 

medical procedure 

Chemotherapy and other disease medicines can likewise cause Weakness. 

Heart attack 


In the event that a coronary failure caused your shortcoming, your primary care physician will examine treatment choices with you. 

Not all instances of shortcoming require treatment. In the event that your shortcoming is because of a cold or this season's cold virus, treatment may not be essential.


Saturday, August 22, 2020

How to strong your legs ?

SUDHAKAR SHARMA

 Easily get stronger your legs everyday 

1. Squats

The squat is one of the best exercises to tone your legs. It also shapes the glutes, hips, and abs.

Squats are great if you have a bad back. As they are done standing up and without extra weight, they will not strain your back.

For balance or extra support, squat with one hand on the object next to a wall or next to a chair or edge of a table. Resist the urge to pull or push away from him.

2. Lunge steps

The lunge steps work the thighs, buttocks, and stomach. This move uses both legs at the same time, making it a great exercise for strong legs.

3. Plank Leg Raise

Regular planks target the upper body, torso, and hips. You can add leg lifts to strengthen your glutes and thighs.

4. Deadlift with one leg

The one leg deadlift shapes your glutes, hips, and thighs. Place your hands against a wall or a chair for balance.

5. Stability ball squats

Squatting on a stability ball is a quick exercise for the legs. Works on calves, shins, and abs. For this exercise, you will need a stability ball that is properly inflated.

6. Step-ups

Step-ups are like one-legged squats. Repetitive motion affects your thighs, hips, and buttocks.

You will need a knee-high plyometric box or elevated platform. To limit stress on the knee, always step in the center of the box.

7. Cash jumps

You can also do box jumps on a plyometric box. This explosive workout is one of the best ways to train your legs, glutes, and abs.

When you land on the box, drop your hips to absorb the force. Don't lock your knees or quadriceps. This can injure your knees.

8. Speed ​​skating jumps

Speed ​​skater jumps or side jumps will strain your leg muscles. This high intensity exercise also improves the strength and capacity of your lungs.

Start with small jumps. Over time, you can try bigger jumps.

9. Leg press resistance band

You can use a resistance band to mimic the movement of the machine's leg presses. This exercise targets your glutes, quads, hamstrings, and calves.

Use a thicker or shorter band to challenge yourself.

Tenth bridge
The bridge tightens the hips, thighs, buttocks and trunk. To make it harder, wrap a resistance band around your thighs.
There are following activities to grow faster your legs
1. Walk more

Aerobic activities like walking are one of the best exercises for toning your legs.

Go whenever you can. Here are some tips:

As you get stronger, you can try jogging or running. Or you can add more of your day of walking and walking uphill.

2. Indoor cycling

Indoor cycling is one of the fastest ways to tone your legs. It's a high-intensity workout, but it is easier on the joints than jogging or running.

Always adjust the bike as needed. This prevents injuries and painful positions.

3. Mountain sprints

Mountain sprints get your legs to work. This powerful exercise builds muscle strength and improves your running pace.

To do mountain sprints you will find a steep hill. Do 4 to 6 sets of sprints of 10 to 20 seconds. Take a 3 minute break.

4. Dance

Dancing is a fun and quick way to tone your legs. You can take a class at home or follow videos. There are many styles of dancing including salsa, hip hop, and line dancing. Choose your favorite!

Dancing also increases your heart rate, improves balance, and improves your memory Trusted Source.

Look for organized dances in your area, such as a guided country line dance, salsa class, or aerobic dance. Or just turn on music at home and move.

5. Jump rope

Jump rope also shapes your leg muscles. It acts on the calves and increases the heart rate at the same time.

Jump rope for 20 seconds to start. Aim for 60 seconds over time.

Some diet plans for your legs
1. Stay hydrated

The body stores carbohydrates as glycogen. Glycogen is used for energy during exercise. Poor hydration also accelerates glycogen consumption.

Low glycogen levels can lead to muscle fatigue and decreased performance.

Stay hydrated to get the most out of your leg workout. This is especially important on hot days.

2. Eat enough calories

Eating enough calories is the key to building muscle. Provides energy and maintains strength in legs and body.

Your calorie intake will depend on your specific activity level and needs. You can speak with a nutritionist or dietitian to determine the recommended intake.

3. Eat a balanced diet

To achieve maximum strength in your legs and body, you must maintain a balanced diet. This includes adequate hydration and an intake of macronutrients.

After your workout, focus on carbohydrates and protein. Carbohydrates replenish muscle glycogen, while protein helps in muscle repair.

4. Avoid added sugar

Foods with added sugar provide lower calories. This can lead to unwanted weight gain in the legs.

Limit or avoid foods with added sugar. This includes sugary drinks, breakfast cereals, and packaged snacks. Instead, eat more whole, unprocessed foods.

Tuesday, August 18, 2020

Milk's Benefits or why should we take it .. ?

SUDHAKAR SHARMA

Despite their kids mendicancy and posing for soft drinks or juice, several folks ne'er serve something aside from milk at dinner. “Drink your milk,” they say. "It's smart for you."

As adults, we have a tendency to area unit all acquainted with this concept. Milk is nice for North American nationhowever on the far side this obscure notion and therefore the well-known milk hair media campaign, confusion obscures the small print of precisely why this can be thus. What concerning milk that's smart for us? however is our health very improving? consultants share the buildup of milk and dig deeper into the small print that make milk a staple food for a lot of Americans.


Milk makeup

According to the National dairy farm Council, milk is filled with 9 essential nutrients that profit our health:

Calcium: strengthens the health of bones and teeth; maintains bone mass
Protein: is a supply of energy; build / repair muscle tissue
Phosphorus: helps strengthen bones and generate energy
Vitamin D: helps maintain bones
Vitamin B12: maintains healthy red blood cells and animal tissue.
Vitamin A: maintains the immune system; Helps maintain traditional vision and skin
Riboflavin (B2): converts food into energy
Niacin: metabolizes sugars and fatty acids
In alternative words, milk contains a huge impact on nutrition, and you do not need to drink a gallon to reap the advantages, says the National dairy farm Council. In fact, the recommendation says that simply AN eight ounce glass of milk provides an equivalent quantity of cholecarciferol that you simply would get from three.5 ounces of hard-baked salmon, each atomic number 20 and a couple of 1/4 cups of broccoli, at an equivalent time. times metallic element and atiny low banana, the maximum amount fat-soluble vitamin as 2 little carrots and the maximum amount phosphorus as a cup of beans!


Milk and weight loss

All of those nutrients contribute to our overall health and well-being and should even play a task in weight loss, says Dr.  of applied health sciences at Brock University in North American country.

Dr.  revealed a study on the impact of milk on the body when exercise. whereas he admits that there's some contestation concerning the influence of milk on weight loss and overall body fat, he conjointly shares that recent studies have shown that once young adults consume milk when weight coaching, they were losing a lot of. body fat and gained a lot of muscle mass than those that consumed totally different drinks with an equivalent energy and macronutrients.

“The vital message that comes out of this can be that it's in all probability vital to incorporate many servings of milk in your daily diet,” says Dr. Roy. "However, merely adding a lot of milk to your diet can increase your total energy intake. Therefore, if you add a lot of milk to your diet, it'll doubtless be a lot of economical if you replace alternative sources of energy in your diet, to form positive you are doing that. do not consume excess calories. "


Learn about the stunning impact of milk on illness.
Milk and illness

Ready for a stunning statistic? per analysis conducted by faculty member Peter Elwood of Cardiff University, drinking tin cut back your possibilities of dying from diseases like coronary cardiovascular disease and stroke by 15-20%.

This analysisa scientific review of proof from 324 revealed studies, is if truth be told the primary time that the chance of ill health related to milk consumption has been analyzed in relevance deaths from these diseases.

However, there area unit conflicting studies that claim that milk truly contributes to illnessparticularly cardiovascular disease. And them? "The incontrovertible fact that drinking milk will increase sterol levels is, for several individualsproof that milk may be a reason behind cardiovascular disease," says Elwood. "But sterol is merely one mechanism in cardiovascular diseaseforce per unit area is another relevant mechanism, and drinking milk is related to lower force per unit area. Therefore, it's all unreasonable to base conclusions on milk and cardiovascular disease on the impact on sterol alone. "

Heart disease isn't the sole factor that may be full of milk. Elwood says analysis of hugelong-run studies shows that consumption of milk and dairy farm product is related to atiny low reduction in deaths from cardiovascular disease, stroke, new cases of kind a pair of polygenic disordercarcinoma and probably cancer. 



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