First things first, what is acid reflux? The more technical term is GERD or Gastroesophageal Reflux Disease. This is where mucous damage exists due to the production of abnormal gastric juice content in the esophagus.Usual symptoms for "acid reflux" include heartburn that is persistent, chest pain, morning hoarseness, problems in swallowing, as well as a feeling that there is something stuck in the throat. Bad breath is also caused by GERD or acid reflux as well as cough that is dry.So now that you know you have them, what should you do to help prevent acid reflux?First things first, the most common and convenient way to relieve the symptoms that acid reflux bring are through antacids that quickly and effectively do away with the symptoms mentioned. However, a regular habit of eating appropriately and in the appointed time such as not skipping meals, not overeating and avoiding acidic food - help eliminate acid reflux as well.How should one with acid reflux eat then?Contrary to popular belief, size does matter. It therefore helps that meals taken are small yet frequent compared to large portioned meals at regular times of the day.The logic behind this concept works this way. Foods that are taken in little amounts would allow the stomach to also exert little effort in digesting it therefore requiring less secretion of acid during the process of digestion.So what foods should one eat?Those that are rich in carbohydrates are advisable to be taken in. Such foods include bread, rice, pasta. These types of meals are all easy in ones stomach and any excess acid is tied up by them.What foods should one avoid?Foods that are high in fat for instance those that one buys in fast food joints should very well be avoided. These types of food usually stay longer in the stomach and takes a lot more acid in order to digest them.How should one eat?Try not to forget that over-eating is a big no-no. Eating too many too much actually stimulates the tummy to secret a lot more acid required to digest the items one is taking in. As much as possible, do everything in moderation.Limit lifes little pleasuresOf course, having acid reflux does not mean that one should totally take out and avoid experiencing lifes pleasures. All that is needed is to limit ones intake of the following food items if total elimination would prove to be difficult: alcohol, caffeine, chocolate, even tea. It is your choice, either that piping hot coffee or the opportunity to let your stomach make and break acid. Remember that anything put in your stomach affects the way acid is produced in them. This applies to all types of beverage also. Believe it or not, beer everyones best friend - actually doubles the acid secreted by the stomach within an hour of its intake.What should be your position after eating then?As much as possible, stay upright for an average of forty five minutes after taking a meal. This allows the stomach to do its job the best way it could. However, when acid reflux has set in and you need to lie down, do so with the head elevated about six to eight inches from the bed.All in all, acid reflux disease is totally controllable provided you take care of your self, your stomach and your diet.
Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips. Free Weights vs. Machines vs. Bodyweight Exercises For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you should not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this. The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance. Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow! Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That's why you will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength. If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed. Beginners should begin with a limited combination of machine exercises, bodyweight exercises and mult-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each. Soon, bodyweight exercises will become insufficient to stimulate growth and they will need to focus on more free weight exercises. Multi-Jointed Exercises The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimuation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time. Here are the basic movements: * Bench Presses (works the chest, shoulders, tricep) * Overhead Presses (shoulders, tricep) * Pull-ups/Barbell Rows (back, bicep) * Squats (legs, lower back) * Deadlifts (legs, back, shoulders) * Bar Dips (shoulders, chest, arms) I cannot overemphasize the importance of these exercises. Do not start an advanced weight training program without them! They will overload your entire skeletal and muscular system like no machine could ever do, giving you and effective workout in a very short period of time. If you can only do a few exercises, then do these. They have been proven (and not just by me) to encourage muscle and strength gain unlike any other exercises. Lift Heavy Weight To build mass, you must weight train with heavy weights. By heavy, I mean a weight that is challenging for you -- not me, or anyone else. To consider a weight heavy, you should only be able to do a maximum of 8-12 reps before your muscles temporarily fail. A weight is considered "light" if you can do more than 15 reps before muscle fatigue sets in. Heavy weights stimulate more muscle fibers than lighter weights. It's that simple. More muscle stimulation means more muscle growth. Don't Overtrain Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential. If you are prone to train too often, several things happen: You don't give your muscles enough time to recuperate between workouts. If your muscles have not repaired themselves, you will not be at maximum strength for your next workout. Rest is essential. Other than eating, this should be your main focus. You are setting yourself up for burnout or an injury. I know you are motivated and excited about working out, but don't be careless. You must pace yourself, you want to be able to keep this up for a long time, not burnout before you reach your goals. I only weight train 3 times per week, that's all. Anymore than that and I would not give my body enough time to repair and build new muscle. Contrary to popular belief, you do not grow while working out, you only grow when you are resting. Below is an example mass workout. I did 4 heavy sets for 4-8 reps each. Wednesday (legs, abs) * Heavy Squats, leg extension superset * Seated Calve Raises, 4 strips sets * Crunches (4 sets of 20) ------- Friday (chest, shoulder, triceps, abs) * Flat bench press, incline dumbbell flyes superset * Shoulder press, side raises superset * Tricep pushdowns * Reverse incline leg raises (3 sets of 20) ------ Sunday (back, biceps, abs) * Wide grip pull-ups, latbar pulldown superset * EZ bar bicep curl, incline dumbbell curls superset * Crunches (4 sets of 20) Nothing fancy, but effective.
All of us rely immensely on our hands. While they may be one of the most visible parts of our body, they tend to be subjected to plenty of abuse. From water, cleaning agents to polluted environments and overuse, our hands encounter all these everyday hazards. As such it is hardly surprising that the skin on our hands tend to lose the suppleness and glow way before the rest of our body shows any signs of ageing.Too much water and chemicals is an ideal combination of rough and chapped hands. Chapped hands are the result of the skin on your hands becoming too dry and losing its intrinsic. Sometimes these symptoms are accompanied by excruciating pain. And as we age, skin loses its ability to retain moisture, becoming more porous and losing its natural elasticity. With "chapped hands" , the biggest problem is that the chapping further reduces your skin's moisture retention capacity. So it is a Catch-22 situation that can be quite a painful experience for the sufferer, not to mention making for unsightly hands.Hence, it is always important to protect your hands whenever you have to do any sort of cleaning.A good pair of gloves can do wonders but do make sure you dry your hands thoroughly after rinsing, as improper drying is one of the main causes of chapped hands. Practicing proper care can keep chapped hands at bay. Caring For Chapped Hands Since moisture retention is the biggest problem for chapped hands, the solution is to seal moisture into the skin. Applying moisturizer does hydrate the skin cells and alleviate dryness, but you have another problem retaining the moisture.You may want to try recommended moisturizing treatments, such as the Balneum range of products that can restore the skin's elasticity and facilitates the healing process to retain moisture. Religious application of such healing balms will soon give you soft, smooth, and silky skin.Here are some quick treatments for chapped-hands:Aloe Vera is a great solution. Break open a piece of the plant and rub the gel over your hands before sleeping. You'll wake up to great hands. Adding a little almond oil to the dishwater will soften your hands while you do the dishes. A solution made of sea salt and lemon brushes onto your hands twice a week with an old toothbrush will slough off dead skin cells, soften hands and remove discoloration. A concoction of honey and olive oil will do wonders for chapped hands. Rub clean hands with a coarse washcloth, apply the mixture and place hands in a pair of cotton gloves for 30 minutes. Soak your hands in a warm cup of milk for five minutes to strengthen nails and hydrate skin. Milk is loaded with lactic acid, a natural alpha hydroxyl acid that gently exfoliates dead skin and will give your hand a gentle glow.
During my internship I have met and interacted with a lot of special children and their parents. These children, because of their condition, have then become my patients. As part of providing an affective management for them, it is important for me to know the congenital history of their condition. Thus, I am required to ask their parents, usually their moms, regarding the details of their pregnancy. Most of the children's conditions such as autism, cleft of the lip or palate, cerebral palsy, hearing impairment and mental retardation are congenital in origin and thus can be related to the events that had occurred during their conception. A number of previous researches have indicated that most women who get pregnant beyond the age of 35 may have a higher risk of having children who have mental retardation or have Down's Syndrome. Some studies also show that exposure of pregnant women to teratogens such as rubella virus and radiation, has caused their children to have hearing impairment or cerebral palsy. Unfortunately, most of the mothers I have talked to are not aware of the risks they encounter during pregnancy as well as the various effects of these risks on their babies.Congenital problems of children may be caused by various factors or the interaction of those factors. Some problems such as mental retardation and congenital malformations may have compounding causes, while some conditions, like autism, may not even have a definite, proven cause. Most parents I have talked to, especially those that have not yet consulted with any doctor, are surprised to learn that their children's conditions are a consequence of something that they had done or had taken (in cases of medication in-take) during their pregnancy. Some of them even mentioned that they had hoped to have known earlier about the risks of being pregnant, back when they can still do something to prevent it from affecting their children. Other, on the other hand, have expressed their fear of having another child with the looming possibility of their next baby having the same condition.I felt that as part of my profession it is my responsibility to help inform parents, especially mothers or soon to be mothers, about the risks they face during pregnancy and what they can do about it. I have identified three most common risks; namely, stress, in-take of medications, and smoking and alcoholic drink in-take, that may adversely affect the congenital development of infants. I have also included some options that pregnant women can choose to follow to avoid the said risks and their effects.Stress During PregnancyResearchers have been contending about stress among pregnant women and its effects to infants. A previous research has claimed that stress during pregnancy does not affect the condition of the baby in any way. However, recent studies show that this can actually cause pre-term labor among women and low birth weight of infants. The feeling of being stressed may be due to different reasons. Among pregnant women this may be attributed to hormonal and physical changes they experience as well as changes in their lifestyle. There are a lot of things that pregnant women can choose to do to avoid feeling stressed. Among these stress management activities is learning to plan their activities and taking note that those are achievable relative to their current situation. Setting activities that cannot be attained may only frustrate them. Also, they need to remain in control of their lives, but be open to some changes as well. Never take for granted communicating with their husbands or families and learning more about pregnancy as a condition. Lastly, they should always take time to relax and reflect.Taking Medications During PregnancyDuring my encounters with my patients' mothers, they have mentioned that they experienced having urinary tract infection during their pregnancy and their doctors have prescribed some medications for them to take. However, when asked what those medications are, they cannot recall the exact prescriptions anymore. The same story is reported by some moms who had experienced having a fever or flu instead during their pregnancy. Some medications are really dangerous to be taken during pregnancy and doctors will probably not prescribe medicines to pregnant women if those are known to be harmful. Illegal drugs are out of the questions because those are definitely dangerous even to women who are not pregnant.What women should do during their pregnancy is to consult their doctors regarding any medications that they plan to take for any illness. Avoid taking unprescribed medications, if possible. Also, note down or record every medication that has been taken; the name of the medicine, when it was taken, how long it was taken, for what illness or condition and the name of the physician who prescribed it. Through this, they can have a source for future references. Also, a list of safe medications are indicated in various sites in the internet and they can easily search for it. However, doctors are still the best persons to consult regarding matters of medications.Smoking and Taking Alcoholic Drinks During PregnancyTobacco and alcoholic drinks are among the most common teratogens that often cause abnormalities in infants. Other famous teratogens include rubella virus, radiation and illegal drugs. Women who have a history of smoking and drinking during their pregnancy are most probably also the mothers of children who have congenital malformations and cognitive problems. These teratogens can also cause low birth weight or premature deliveries of babies. In some cases, infants even die before they are born because of those substances. Aside from direct smoking, constant or regular exposure to secondhand smoke can also affect pregnancy in the same way as firsthand smoking, thus, should be avoided.The option to this risk is quiet simple. Avoid such activities that are definitely harmful to pregnancy. There is no other possible, good option. Also, be aware when in doubt of possible pregnancy. Some mothers I have talked to reported that they were not aware of their pregnancy when they were still smoking or drinking. When they finally learned about their condition, it was already too late. Therefore, women should carefully take note if they suspect of their possible pregnancy.Throughout the nine months of a child's conception, it is therefore necessary to learn much about being pregnant. A lot of people, places and books may be consulted or used as resources or references for this. One common mistake I have noted among all the mothers I have talked to is their lack of knowledge regarding pregnancy. The risks may not so much affect the mother herself but they will definitely have a negative effect on their babies. Like all other problems or illnesses, it is important to bear in mind that prevention is better than cure. Rather than provide a solution to the conditions of their children as an outcome of being exposed to various risks, it is much better if they initially avoided letting their children be at risk of having those conditions.
Face it. Not all relationships last forever. Some are meant to last, and there are those that are simply short-lived. Even marriage is not excluded from the dramas and hassles of breaking up. When married couples finally call it quits, that is when the subject of divorce comes in. However, when married couples agree to pursue a divorce, the decision is oftentimes based on their emotions and not by logical thinking. Many people tend to become emotional when facing a divorce; they are not entirely thinking or taking into consideration the effects of their decision, especially upon their children. Soon-to-be-separated couples with no children are lucky, for the process of divorce will be a lot easier for them. Apart from the hassle of haggling with lawyers and surviving the emotional stress of the entire divorce process, parents with children still need to think about the welfare of their kids. In fact, the children should be the first thing that parents should consider when thinking about ending their marriage. For some couples who intend to get a divorce, they sometimes forget to ask their kids how they feel about it. They fail to see that their children may experience emotional abuse on the entire divorce process. With the separation as a start of a new life for divorced parents, they should try to know their new responsibilities, and this include trying their very best to protect their kids from the negative effects of divorce. The following are the common effects of divorce on children: 1. The child may feel fear and anxiety on the issue of divorce.If the children are too young to understand the concept of divorce, then it is most likely that understanding and accepting the whole situation will be a lot easier. However, if teenagers or adolescents are the ones involved, then divorced parents may have to deal with more serious emotional issues. It is possible for teens to be afraid or be anxious about the whole divorce process. They may feel ashamed and conscious on how their peers may react on their new family status or they may scared and unsure of what the future lies for them. 2. The child may feel torn between two parents.It is very common among divorce issues wherein the child may feel torn between his parents. Divorced couples oftentimes overlook this trauma on their children, for they become obsessed about whom their child should spend the most time with. The child, of course, may feel guilty when choosing between his parents whom he both loved and respected. To protect children from the negative effects of divorce, parents should: 1. Try to be selective and careful about the information they share with their children.Remember that every child has different ways to cope with their parents divorce. Some may take it lightly and others may take it very seriously. This commonly happens when the parents themselves fail to spare their kids from the dirty works of the divorce. Hence, it is best not to include the children in the issues the divorce process. 2. Always be available whenever their child needs them.Although the divorce requires a lot of time and attention, parents should not forget to spend more time with their children. It is a must for parents to be always present whenever their child wants to talk to them.