Health News

There are many factors that are responsible for skin damage. Skin also gets damaged by external factors. Sunlight is the main external factor that ages the skin. Ultraviolet radiation is electromagnetic radiation and can cause long term damage.

A harsh detergent is the general name given to ionic detergents, which can be harmful to the skin. These detergents are called ionic because their molecule gets charged up when they come in contact with water. Avoid using these products or look for similar products that have non-ionic detergents. Most quality vendors will supply these.

The hotter the water, the greater the chance of damaging the skin, as the rate of chemical reactions increases with temperature i.e. the molecules scatter at very high speed when the temperature rises. Hence it is advisable to take a bath with water that is warm and not hot and also you should not soak your body for too long and use bath softeners when possible.

Irritants can damage your skin in two ways. First, they have the capability to directly infect or damage cells of the skin. Second, they can cause an allergic reaction in the skin, which can release destructive free radicals and also metalloproteinase’s or MMP. Choose gentle cleansers whenever possible.

Excessive cleansing strips the layer of the skin sebum and the skin may become dry, it may also lead to skin sensitivity and other problems. You should avoid cleaning and washing the face with hot water and also don't wash your face more than two times a day. Use quality moisturizers often.

All the cosmetic stuff contains potential skin irritants. To keep your skin healthy, avoid the use of makeup when possible. If you have to use it, use a moderate amount, especially around the eye area. If you spend some time in finding the right product for you, you'll save money as well as reduce the possibility of damaging your skin.

You are never too old to start running for fun and as a means of achieving and maintaining physical fitness. Running is also the most effective way of reducing weight and cholesterol and allows you to eat a healthy diet without having to starve yourself. And, we all know running improves the cardio-vascular system and increases libido and appetite.

The benefits go further than just improved health. A regular running schedule, accompanied by a healthy diet, contributes to a much healthier life style, which, in turn, leads to more confidence and self-esteem and reduces lethargy and tiredness. You can run in the street, the park or in the country. You can run around a soccer pitch or the local school track. There are no rules to running. You can start at one mile or two miles, up to you. With time and experience you can start varying your runs to include interval training or Fartlek, or you can start racing. It's totally in your hands how much and how far you want to take your running. Running alone provides an opportunity to de-stress, think over problems or visualize tomorrow's presentation. Joining a running club allows you to meet new friends and be involved in social events or charity organizations.

Where do you start?

Regardless of how old you are, go and visit your GP for a check up. He or she may recommend a cardiovascular stress test if you smoke, are overweight or have had heart or breathing problems in the past. Plan your first run in a place you know well. This will ensure you are always orientated
and you'll be able to pace yourself better. Running in a strange location can confuse you as you may not realize how far you've run or how far away your car is parked. If possible, drive around the route first and check how far it is on the car's trip meter.

As a distance, 3 to 5 kilometers or 2 to 3 miles is a good starting point. If you start to labor, stop running and walk the rest of the distance. Or you can run for time instead of distance, it doesn't really matter. For example, you could start at 20 or 30 minutes. Aim at running three times a week and as you get stronger, you can increase your distance or time gradually.

Be sure to warm up for five minutes before your run. A warm up should consist of warming the muscles you're going to use through dynamic motion exercises like walking on your toes, hurtle steps and long strides. Ask your doctor or a fitness instructor for a chart or demonstration. Avoid stretching though! Stretching cold muscles is dangerous. Although you see hundreds of people doing it everyday down the park, they're more likely to cause an injury than prevent one. Stretching comes after the run. Stretch all the main leg muscles and your hips and waist. Again, see your doctor for advice.

Gear

Before you start you've got to buy the right gear. Running shoes will be your first priority. Do some research and get the right pair for you. Running vests and shorts come in numerous different styles and prices. For summer running, the lighter the better, but be sure to use a sports sun-cream before setting off. For colder climates, Polypropylene (Coolmax or Thermax) gear is excellent. Be sure to wear gloves and a hat if it's really cold. Be sensible though, if it's freezing, why not use a running machine instead?

Food and drink

The type of diet that is good for runners is no different than the one doctors recommend for everyone: high in carbohydrate, low in fat with a reasonable amount of protein. Pre-hydrate by drinking a litre of water one to two hours before you run and re-hydrate thoroughly afterwards. In hot and humid conditions, electrolyte drinks are useful. There is no need to drink sports drinks before you run, as this can cause a glucose crash while you're running. Again, seek your doctor's advice concerning nutrition before you start.

By Colin Harlow

Physical Education Instructor

Fartlek Training

If you are bored with your running routine and are looking for something to add balance to your schedule, Fartlek training could be for you.

What is Fartlek?

Redeveloped in the 1930s in Sweden, Fartlek means "Speed Play". Fartlek enables you to combine continuous and interval training and can last from between 15 minutes to one hour, running at whatever distance and speed the runner wishes. This allows the runner to vary the intensity of his or her running and add greater balance and variety to your training program.

Who is it for?

Another plus for Fartlek is that any level runner can utilize it. The advanced runner can use it to run at a significantly higher pace than usual and thus increase cardiovascular strength and racing options. The lower level or beginner can use Fartlek as a diagnostic activity to see how he or she copes with a higher pace. It is also a great way to improve stamina and cardio fitness.

How is it done?

Fartlek is close in technique to interval training. Alternating short, fast runs with slower recovery runs or recovery intervals. The runner uses his or her own pre-determined schedule, or can create one while running, depending on how he/she feels. A track isn't needed and Fartlek was designed to be used on the road or in parks etc. Here is a basic schedule:

1. 10 minute warm up or your normal warm up routine.

2. Run for 10 minutes at your normal running pace for a chosen distance.

3. Pick a point about 400 meters in front of you, such as a street lamp, and increase your speed steadily until you pass the marker. Then reduce your speed steadily to well below your normal running speed until you have recovered. Then follow this same procedure later into your run.

The intensity and speed of each interval is up to you. You can increase or decrease the distance and add more intervals into the run as you seem fit. On the slow down, you can decrease your speed all the way to a fast walk if it's comfortable for you. The key is to use Fartlek to suit your own speed and distance. You can juggle with the intervals and speed as you like as there is no real structure to the activity, unlike true interval training.

What are the benefits?

An increase in the stress of both the aerobic and anaerobic energy pathways makes you fitter and faster. Also great for varying your workout and pushing your endurance levels and developing your racing technique.

(ARA) - We all know someone with high blood pressure or may even have it ourselves. Hypertension, or high blood pressure, affects more than 65 million people -- that's one in three adults in the United States alone. According to the National Institutes of Health, an additional 59 million are now classified as pre-hypertensive, having blood pressure measurements slightly higher than the norm.

Hypertension usually has no symptoms and, in fact, almost a third of people with hypertension don't even know they have it, which is why it's often called the "silent killer." If left untreated, hypertension can lead to several life-threatening conditions, including heart disease, stroke and kidney failure.

Hypertension has traditionally been treated with medications, such as beta blockers, ace inhibitors or water pills (diuretics). However, seven out of 10 patients can't reach their lower blood pressure goals with medication alone. And some antihypertensive drugs can cause troublesome or dangerous side effects, such as impotence, emotional distress, insomnia, tiredness and depression.

Lifestyle changes, including adopting a healthy lifestyle, proper diet and regular exercise, are often recommended for the treatment of high blood pressure. There has also been much attention focused on the reduction of salt intake as one step in the fight against hypertension. Ongoing changes to our diets and exercise routines have great health and fitness benefits overall, but can be difficult to incorporate into a busy schedule.

For the 70 percent of people with hypertension for whom medication alone is unable to adequately control the condition or those who experience intolerable side effects from the medication, finding a non-drug option that will work for you and your schedule is critical.

"When treating patients for high blood pressure, physicians need to explore all treatment options," said Joseph Marek, M.D., Clinical Cardiologist, Midwest Heart Specialists. "Since medications alone don't lower blood pressure in many hypertensive patients, lifestyle modifications and newer treatment options, such as device-guided paced breathing should be considered."

One such option available today is RESPeRATE, a safe, non-drug over-the-counter treatment for hypertension. This portable electronic device consists of a computerized unit, about the size of a paperback book, a breathing sensor that is fastened around the abdomen, and a set of headphones. It works by interactively guiding the user to slow their breathing rate and change their breathing pattern. The result: muscles around the body's small blood vessels relax, allowing blood to flow more easily, thus reducing high blood pressure.

Diana DeAngelis, a RESPeRATE user, says she loves the time of day when she gets to use the device. She says, "Besides lowering my blood pressure, I feel more relaxed. The device is very calming. My results have been amazing, and I recommend it to anyone struggling with their blood pressure since it really works!"

The RESPeRATE device works by using rhythmic tones to pace breathing intuitively. Some people actually refer to the device as "meditation on batteries," and some users report that it enhances their meditation technique. So, while unaided breathing techniques may have a relaxing effect, only http://www.resperate.com has been proven through more than seven clinical studies to deliver a greater and lasting effect. Find out more at www.Resperate.com.

Copyright © 2006, ARA Content

What is the best way to overcome the addiction of smoking naturally, and fight the terrible withdrawal symptoms caused by nicotine?

There are many ways of fighting nicotine withdrawal symptoms including; pills, patches and gum. However, I want to take a look at the natural ways you can fight nicotine cravings and beat smoking for good. It is important to try and use natural methods to quit smoking rather than chemical methods, otherwise you are only transferring from one method of ingesting an extremely harmful chemical to another! I know that nicotine patches, pills and gum may be marginally are better than smoking cigarettes because the latter has tar and many other additonal chemicals, but it is best to stop smoking naturally to get the full benefit from quitting.

Now let’s look at a couple of things that you can do to help you keep your cravings to a minimum. First there's exercise. This is a great way to help you quit smoking as it will get rid of stress, and it will also help your body heal itself from the effects of cigarettes. There are many different types of exercise you can try. You can go to the gym or maybe even go running. Try playing football or basketball as these types of competitive sports are good for fitness and they're also fun! If you’re not up to vigorous exercise, you can simply try mild aerobics or brisk walking.

The exercise will lessen the feeling of the need to smoke, and also keep you in a good mood thus preventing you from smoking.

The second way to help cut the craving for a cigarette is to take up a hobby. This piece of advice might not sound like it can help, but taking up your time will help you overcome the need to smoke. Cravings for cigarettes always kick in worst when you're bored. A hobby can also give you other things to spend your money on rather than cigarettes i.e. rewards for quitting smoking.

Two other final pieces of advice. Try and stay away from other smokers, as they will -- even if they don't mean to -- tempt you to take up smoking again. Additionally, cut out excessive drinking of alcohol -- especially in bars and clubs -- as it’s a well known fact that people are more likely to smoke if they are drinking.