A recent study has confirmed that yoga could be just the right exercise to reduce age-related curve of the upper spine (known as dowager’s hump).
A group of elderly volunteers, who participated in study, were asked to do yoga for six months. It was noticed that they upper spine curve lowered by 5 percent, compared to those who did not do yoga, says Dr. Gail Greendale, University of California, Los Angelles.
Those with better spinal flexibility showed 6 percent improvement in their upper spine curve, which suggests that yoga could be most effective when the spine is comparatively more malleable, Dr. Greendale said.
Dr. Greendale and his team took regular measurements of the upper spine curvature of 118 otherwise healthy individuals with dowager’s hump. Men and women with more flexible spines got maximum benefit from the yoga.
The yoga group individuals took yoga classes with breathing techniques and poses, to increase flexibility and strength of their back muscles, while the remaining (the control group) attended six monthly informational luncheons.
After six months, the yoga group showed a definite decrease in spinal curvature, while the control group had increased curvature.
The study conducted by Dr. Greendale and his team was published in the Journal of the American Geriatrics Society.
Also, new research by the National Institute of Health has revealed that those suffering from chronic back pain can just head to their nearest yoga studio, as it has been found that taking regular yoga classes can reduce back pain and enhance flexibility.
A 12-week study conducted by the researchers to demonstrate this fact, revealed that, volunteers who took 90-minute yoga classes twice a week showed 42 percent reduction in pain and therefore reduced their dependency on pain medication.
Yoga increases mobility, flexibility, improves posture, and strengthens core muscles, apart from reducing stress, and improving self confidence. For those of you who suffer from back pain and have found no luck with medications and chiropractors, it is time to give yoga a try, on consultation with your doctor.
Few Hong Kong researchers have reported evidence that green tea, the most popular beverage worldwide, now considered to be the best dietary supplement, can improve bone health.
The researchers noticed that the tea contains a group of chemicals that stimulate bone development and reduces breakdown.
The beverage has the ability to prevent and treat osteoporosis and other bone diseases affecting millions worldwide, the researchers suggest.
The study lead, Ping Chung Leung and his team noted that several studies have been associated with the beneficial effects of green tea in preventing heart diseases, cancer and other health conditions. Recent studies in human and cell cultures have suggested that the tea may also be beneficial to bone health.
The scientists exposed a group of cultured bone-forming cells to three major components present in green tea. They found that one particular component Epigallocatechin (EGC) boosted the activity of a main enzyme that promotes bone health by 79 percent. The component was also found to have considerably boosted levels of bone mineralization in the cells, which contributes to strengthening of the bone. High concentrations of ECG also blocked the activity of a particular cell that weakens bones. There were no toxic side effects to the bone cells reported by the study.
Meanwhile, recent news also carried information that green tea could be a potential new treatment for facial wrinkles, which could serve as an alternative to Botox and cosmetic surgery. This was the result of a study carried out by few German scientists, whose non-invasive technique has proven that this lotion made of green tea extract works ten times faster than a similar anti-wrinkle treatment which uses LED alone. Moreover the promising results achieved in this experiment took only one-tenth of the time it took for LED therapy in reduction of wrinkles.
Men who regularly practice heart-pounding exercises are less likely to develop Cancer, reveals a new study published in the British Journal of Sports Medicine.
The main reason behind this was the higher rate of oxygen consumption among people who exercised.
Researchers in the Universities of Oulu and Kuopio in Finland studied the leisure-time physical activity, over a one-year period on 2560 men in the age group 42 and 61, with no history of cancer.
Following a period of 16 years, 181 of the subjects died from cancer, mainly pertaining to stomach, intestine, lungs, brain and prostate.
The scientists measured the metabolic units of oxygen consumption using an intensity scale or exercise, and found that men who exercised for a minimum of 30 minutes a day, were half as likely to get cancer, when compared to those who did not.
Maximum reduction was found in gastrointestinal and lung cancers, and was true even when other factors such as alcohol consumption, age, weight, smoking, were all taken into account.
The researchers concluded that the intensity of leisure-time and physical activity should be moderate, so that, beneficial effects for reducing overall cancer mortality can be achieved.
Longer and more intense physical activity can also help in maintaining cognitive skills among people as they age, the researchers pointed out.
We would have heard umpteen number of tips to beat insomnia, and would have followed quite a few of them, such as enjoying a cup of warm milk at bedtime, reading books, counting numbers, listening to soothing music, and what not. However, very few of us know that our daily diet could be the cause of poor quality sleep.
By paying a little more attention to the our daily food, such as including few herbs, vegetables, vitamins and minerals, which functions more like sleep-promoting supplements,The best part is that these are least addictive, and are natural, safe and effective solution to sleeplessness and disturbed sleep.
Our body mainly depends on the following major nutrients for restful sleep. However, before trying out these herbs, it is important to discuss with the doctor regarding any specific health conditions that one may have.
Herbs such as anise, California poppy, bergamot, chamomile, catnip, gentian root, guta kola, fennel, hops, Hawthorne berries, lavender, kava kava, marjoram, lemon balm, orange, oat, mullein, Melissa, primrose, passion flower, skullcap, rosemary, vervain, valerian root and verbena could be of much help.
Valerian root, particularly, is a popular and safe sleep aid, although it should only be used to suit individual needs.
Deficiency of calcium and magnesium could be the main reason for disturbed sleep among women. While calcium when present in right amount helps in calming the nervous system and in promoting high quality sleep, magnesium has a calming effect on the brain and nervous system which are essential for good sleep. Even insufficient iron levels and imbalanced copper levels could be the reason for poor sleep.
Some good sources of calcium are diary products, nuts (particularly almonds), soya milk, tangerines, lemons and onions. Magnesium is found in plenty in seafood, dark green vegetables, nuts, whole grains, dairy products, legumes, seeds, and fruits. Few excellent sources of copper and iron are seafood, molasses, nuts and eggs.
Further, whole grains such as brown rice, whole wheat, and oats have a calming and soothing effect on the nervous system and in the mind. Carbohydrates also boost serotonin promoting better sleep. Foods such as crackers, bread, and bagels are high in complex carbohydrates and have sleep-inducing effect.
A glass of warm milk with honey is one of the oldest and best remedies for insomnia. Lettuce could be made an integral part of evening diet, to gain relief from disturbed sleep.
Follow the meal plan which promotes eating more at breakfast and lunch, and little at dinner.
Although on an experimental basis, once the body begins to gain the right combination of nutrients for proper functioning, a good night’s sleep will no longer be a distant dream.
With India reporting a total of 36 A(H1N1) influenza deaths, and with the total positive Swine Flu cases in the country standing at 2,401, the Central Ministry in India said that Ayurveda and Unani interventions could be used to bolster immunity to combat several flu-like conditions.
The Union Health and Family Welfare Ministry at New Delhi, arrived at this decision, after taking into account the expert opinion received by the Department of AYUSH. The department has formed group of experts for suggesting interventions through Indian systems of medicine, which could be used in the prevention/treatment of flu-like diseases. The group includes Ayurveda experts, physicians from government hospitals and private sector, and from research councils.
The experts are of the opinion that viral epidemics are classified under the Vaata Kaphaja Jwara category, as mentioned in Charak Samhita and such other Ayurvedic text books, and that several types of flu and viral fevers fall under this category.
As a preventive measure and for building immunity and to protect from Vaata-Kaphaja diseases, Ayurveda has advised avoiding kapha-provocative diet such as cold food, cold drinks, curd, fruit juices, particularly citrus fruits, fermented food and ice-cream.
People are advised to drink warm water, decoction made of any one, or combination of tulsi, ginger, black pepper, guduchi and long pepper in the morning. Also Ayurvedic medications such as Sudershana Churna, Sudershanghanavati, Samshamani Vati (Guduchi Ghanavati) have been advised, as they work by improving host defence mechanism.
Vamana (Emesis) procedure of Panchakarma may also be used under observation of an expert, if required.
The Central Council for Research in Unani Medicine has also come out with suggestions of preventive measures. Unani experts have suggested drinking a decoction or tea of Unnab, Sapistan, Bahidana and Dal-chini.
These interventions could be adopted by normal healthy people, and those with mild symptoms such as cold, cough and body pain. However, those with severe symptoms have been advised to visit the designated screening centers for clinical diagnosis and take specific drugs advised by doctors.
When tired with still nerves and aching joints, Reflexology, a simple natural therapy, which gives complete relaxation and refreshment, could be of help. Reflexology is an alternative therapy that helps balance the body, and stimulates organs, while also offering relaxation and improving circulation and generating feeling of wellness. It works on the principle that there are reflexes located on the soles of the feet, which corresponds to every organ in the body.
In other words, Reflexology is the physical act of applying gentle pressure on specific pressure points of hands and feet with thumb, finger or hand techniques, without the use of any oil, lotion or cream. The application of this pressure is assessed on the basis of ten longitudinal areas and zones, reiterated on the feet in the body’s image, linking foot to body, with a promise that such work brings about a physiological change in the body.
As said by Reflexologist Habiba Bijapuri, these pressure points are gateways to vital energy centers in the body. These energy centers could get blocked due to daily stress. Using reflexology technique, these energy centers could be cleared and the balance to the body is restored.
Procedure: During a reflexology session, the reflexologist relaxes your feet and cleans them first. Then the thumbs or a blunt instrument is used for application of gentle pressure to a particular point on the sole of the foot, which is connected to certain organs. The feet are gently massaged. This massaging helps in breaking up uric acid crystals that develop on the feet, thereby reducing gout and improving circulation. The process helps in bringing in more oxygen to the tissues, so that they get more functional.
It should be noted that reflexology is not another form of massage. It works through nerve endings, while the massage is applied to body muscles.
Benefits: This technique is believed to relive stress, pains, aches and tension, while promoting digestion and bowel actions and aids sleep patterns. It is a great remedial practice that helps stimulate nerves of the hands, feet, and ears, so as to affect the corresponding organs of the body. Foot Reflexology helps in healing the whole body, apart from foot problems. It is a good remedy for headaches, sinus congestions, back pain and other minor health problems.
According to research studies, reflexology helps relieve health conditions such as asthma, chest pain, back pains, constipation, pre-menstrual syndrome, gout, headaches, exhaustion and migraine.
Reflexology is not advisable for pregnant women and for those with cardiac problems, although there is no evidence to prove that it is harmful.
According to the latest study published in the journal Neurology, it has been confirmed that high blood pressure in people can lead to memory loss over a period of time.
A large-scale study, involving nearly 20,000 people over the age of 45, found that high diastolic blood pressure (the lower reading when measuring blood pressure (BP) is more likely to cause cognitive impairment or memory problems and thinking skills, compared to people with normal blood pressure.
The study found that for every 10 point increase in diastolic blood reading, the chances of the patient developing cognitive problems were 7 percent higher. The results were judged after taking into account other factors such as smoking, age, diabetes, cholesterol levels and exercise levels.
However, the biggest challenge with hypertension is that it is asymptomatic, and therefore, several people are not even aware of the problem. In severe hypertension, patients may experience headache, nose bleeding or blurred vision. Most patients discover about hypertension when they undergo a routine clinical examination. Therefore, it is important to check BP regularly. On timely diagnosis of hypertension, cognitive impairment, a precursor to dementia, can easily be prevented, says Georgios Tsivgoulis, University of Alabama, Brimingham.
Hypertension is not necessarily caused due to stress or strain, as is often believed. Stress is an inevitable part of life, and may slightly aggravate a pre-existing hypertension. Just as is the case with any other disease, hypertension can also be managed with medication and life-style modifications, says Dr. Manju Aggarwal.
Recommended food for BP patients:
Apples, due to their rapid and considerable diuretic effect, help in increased secretion of urine, thus bringing blood pressure down to normal levels.
Lemons, being a rich source of Vitamin C, strengthen the arteries when consumed in moderate amounts.
Garlic, is no-doubt, the most effective remedy for lowering blood pressure and cholesterol levels. Its benefits double when consumed raw. It helps modify the heart rhythm, relieves dizziness, shortness of breath, and widens the blood vessels, thereby reducing the pressure.
Brown rice, due to the presence of calcium content, soothes and relaxes the nervous system, therefore lowering blood pressure.
Beetroot, an excellent solvent for calcium deposits, can be helpful in treating hypertension.
Amla (Indian gooseberry) and aloevera juice, when taken daily in the morning, helps flush out body toxins.
Increase intake of vegetables and fruits. Potassium present in fruits and vegetables helps counteract the effects of sodium that causes high blood pressure.
Fasting on coconut water and fresh fruits for a minimum of 2 to 3 days every two weeks can help. Consuming raw/boiled vegetables or soups are also recommended. Make sure to have dinner at least 3 hours before sleeping.
Foods to Avoid:
The most important aspect in controlling high blood pressure is to reduce the salt intake. Sodium in salt increases the contractility of blood vessels.
Ayurveda recommends avoiding pulses, gram, milk, milk products and cereals for the initial three months of detection of BP problems. Thereafter once the digestion improves, and BP normalizes, begin taking cereals, milk etc., but, in moderation.
Avoid fried, processed and refined foods, tea, coffee and soft drinks.
On adopting the recommended diet plan, high blood pressure will get back to normal within 3 months.
Want to stay off dementia? Drink a glass or two of apple juice everyday, recommends a new study.
Researchers at Massachussets University in their study noticed that drinking fresh apple juice on a daily basis can delay the onset of Alzheimer’s and several other age-related cognitive declines.
For their study, the researchers carried out several laboratory experiments which demonstrated that drinking apple juice helped mice perform better than normal in maze trials and prevented decline in performance, otherwise observed in aged mice.
They found that mice receiving human equivalent of two glasses of apple juices a day, for a month, produced less of beta-amyloid, the protein fragment responsible to form senile plaques commonly found in brains of individuals suffering from Alzheimers.
The studies further suggested that regular consumption of apple juice apart from keeping one’s mind functions at its best, also delays onset of Alzheimer’s disease and augment therapeutic approaches.
People with Alzheimer’s disease have abnormal levels of plaques and tangles in their brain cells. An earlier research in the Loma Linda University, US, revealed that daily consumption of pomegranate juice helps in cutting down risk of Alzheimer’s by fifty percent, as it prevents degeneration of brain cells.
Meanwhile a previous Scandinavian study showed that drinking at least 3 cups of coffee everyday in mid-life can prevent onset of Alzheimer’s in old age. The mice bred with Alzheimer’s when given equivalent of 5 cups of coffee per day, showed better memory and half the beta amyloid plaques, otherwise noticed in decaffeinated mice with the disease.
Alzheimers is the most common form of dementia, affecting elderly population across the globe. The Chief Executive of Alzheimer’s Society, Neil Hunt, said that it is vital for people to lead a healthy lifestyle with balanced diet rich in antioxidants. The best way out is to exercise regularly, eat a balanced diet and monitor blood pressure and cholesterol levels regularly.