Tips Handling Leg Injuries because Running

Leg Injuries

Jogging with green scenery around adding to the vibrant atmosphere of exercise. But If not careful can result in injury to the leg. This can occur due to two factors. First, the internal factors are : Overtraining, body condition, and recurrent injury. Second, external factors, usually caused by shoes that do not fit, age of shoes, running barefoot or socks.

Here's how to deal with that and recommended by Dr.Michael Triangto, SpKO :

Handle Injury

The first thing to do when an injury is to listen to your body. "If the pain is not common in previous exercises, you must first stop the practice and began to check," explained Dr. Michael.

In general, the injury will cause inflammation and should be anticipated. Signs of inflammation are :

Tumor (lump)

Calor (hot)

Dolor (pain)

Rubor (reddish color)

Fungsiolesa (interference function)

If there are signs above on your feet when running practice, that means there is a tear in the muscle tissue, or ligaments, or tendons. "Torn can cause bleeding that occurs underneath the skin," explains Dr. Michael. As first aid, you can use the system to relieve the inflammation with RICE methods : Rest, Ice, Compression, and Elevation.

Rest : Immediately stop the exercise if there is any sign of the above, "... does not extend to injury," explained Dr. Michael.

Ice : Give an ice pack on the injured area for 30 minutes as often as possible, depending on the weight or severity of injury. "It could freeze and stop the bleeding that happens," he explained.

Compress : wrap the injured area using elastic bandage, ",,, to reduce the existing lump, so that the blood that has entered the area of ​​inflammation under the skin had returned to its original blood vessels," he explained.

Elevation : Elevate the position of your feet, "... so that blood and fluid can flow back and pulled the heart easily," he explained.

Do the RICE treatment last for two days to actually stop the inflammation process, after which the injury will blue. If you already like it, give it a warm compress for 30 minutes, so that the blood flow the better, "Blood flow that will carry the waste out of the location of the injury was and bring new blood to give food to the places which had been injured," Clearly, Dr. Michael. If you do not want to get hurt, you can follow the trick healthy running as previous post

Tips Shrink Stomach After Childbirth

For the mother that confused with the problem of enlarged waist circumference after birth, there are tips to shrink stomach after childbirth. Many woman confused in choosing the most appropriate way to restore its original shape. Most of the mothers doing diet program, but that is not good for postpartum mothers, because postpartum mothers need adequate nutrition to breastfeeding, it is very important for maintaining the health of mothers and babies.

According to health expert Prof Raul Artal of Saint Louis University. Effort to restore its original shape with a strict diet is not good, can even lead to a variety of statement, such as diabetes and heart problems. And based on some survey that women retain weight after giving birth it will make a distended abdomen.

Then how do I shrink the stomach after giving birth to the most safe and effective? Actually there are many methods without having to undergo a strict exercise and diet. Here are some tips to shrink the stomach after delivery of the safest and effective because it has been recommended by experts.

1. Breastfeeding

Besides highly recommended by doctors, breastfeeding may help the mother in losing weight. Because while breastfeeding, a woman can burn fat up to 600 calories per day or same as cycling for an hour said Dr. Raul.

2. Fruit and Vegetable Consumption

A mother who breast-feed needs high nutritional in order to meet the needs of the baby and the mother herself. Therefore, a mother should consume lots of fruits and vegetables to your baby's nutritional needs met. Do not forget to measure the food into the body so the baby can stay healthy.

Here are some fruits and vegetables are good for your consumption :

Apples for healthy diet, Seaweed for Weight Loss, Carrots to Help a Success Diet.

3. Drink Mineral Water

Mineral water is very good for ordinary people and good for mothers who are breastfeeding. Water capable of removing toxins in the body. Take a look if your urine have yellowish color that means you have not consume lots of water. Therefore try to consume approximately 10 glasses of water every day.

4. Fair and Balanced Eating

All you have to remember is that you are currently breastfeeding your baby. You should eat 3 times a day with a considerable portion in order to maintained ASI nutrition. This is better than you eat once a day but with large portions. Try to avoid unhealthy foods such as chocolate or fried foods.

5. Interacting With Babies

This is the most fun thing in terms of burning calories. Encourage your baby walk every morning and evening with a stroller. Besides the streets in the morning is very good for the baby. This method does seem trivial, but the effect is quite significant.

6. follow the treatment Classes

This one is optional because it required a separate fee to attend these classes.

OK, that is tips for you, hopefully useful for you.

How To Shrink Stomach Without Diet and Sports

To have a good body and beautiful, always identified with regular exercise and a strict diet. In general, women who often do so even though men also had much to do such a thing to shrink the stomach. Various means adopted to obtain a proportional body, such as going to the gym, go to the doctor a nutritionist, to the strict diet is not necessarily suitable for their own self. Well, if you want to try something different, consider the unique way to shrink the stomach without exercise and diet are the following :

1. Acupuncture

Acupuncture

Alternative treatments like acupuncture is already rife. Ranging from acupuncture to beauty, treatment, until acupuncture for slimming has been found. Acupuncture itself is good for health because it can balance your body's organ systems so that the body will stay healthy. In doing acupuncture, there are two points which pierced the body, the first point of the desire to continue eating and the second is the point of metabolism. Acupuncture works to maintain the health of organs such as liver, spleen and stomach. Everyone is equal in acupuncture techniques and of course must be fully committed by the professional.

Massage

2. Massage

Almost everyone loves a traditional medicine. Ranging from teenagers to adults, men and women like massage. Massage can make blood circulation and oxygen to be smooth. In addition massage can help the circulation of oxygen and nutrients between blood and tissue cells in the body so as to restore and strengthen muscles. With the massage will certainly minimize the deposition of fat in the body and with an emphasis on certain points can encourage weight loss.

3. Laughing

Do you believe laughing can be able to shrink stomach? That sounds pretty unique way, but laughing is proven to help burn fat and calories in the stomach because of the stimulus provided by the abdominal muscles when we're laughing. The other effect when the laugh is that it can soothe the nerves and of course make our hearts to be happy.

Laughing

How to Cope Tomcat Bites

Indonesia, Surabaya city and a number of areas recently rumored to have an attack of Tomcat insect that is harmful. Attack of this Paederus Insect species can cause dermatitis or skin irritation. However, do you know if Tomcat was beneficial insects for farmers?

Aris Sutrisno, an insect expert from LIPI reveal insects Tomcat is useful to repel pests. Leafhoppers are insect prey for Tomcat. Haris said the attacks are said to be a plague Tomcat was just an act to defend themselves from enemy threats. Tomcat is not actually hostile to humans. So, maybe there is a human activity that interferes with activities of Tomcat. In metropolitan cities like Jakarta and Surabaya, Tomcat insects normally live in areas that are have trees or plants such as city parks. Tomcat fly with a body that "standing", not lie face downward. Wings did not cover the whole body, in contrast to insects that we usually encounter. Residents who are bitten by an insect Tomcat will typically experience itching. When severe, the skin may blister-like victim of Surabaya. However, residents are expected to not panic face an attack Tomcat because the poison is not deadly. To treat bites Tomcat, namely by applying ointment Acyclovir 5 percent. This ointment can be found in pharmacies. Skin that have Bitten can be washed with soapy water for first aid antiseptic.

The characteristics of the affected skin bites Tomcat :

1. Appear reddish color of the skin

2. The skin will feel itchy

3. Irritation or inflammation of the skin

4. Skin will appear blistered from the irritation

5. If severe, then there will be pus in the skin

To overcome this, we also have prepared the way to cope tomcat bites :

1. Avoid direct contact with these animals.

Direct contact with animals is tantamount to attach the skin to the poison. Usually the skin will feel the heat followed by the appearance of spots itchy, watery and black marks on the skin. If you want to get rid of that animal, use paper or blow it, do not hold it by hand.

2. Rinse with running water and soap

if your skin got contact immediately put your skin under tap water and wash with soap. If it feels like burns, immediately compresses the skin with cool antiseptic and make sure there is no more insect tomcat and was given one percent hydrocortisone ointment. However, the patient better immediately checked by a doctor.

3. Pairs of mosquito netting and also close the windows and doors to prevent entry of these beetles, make sure there is no room for him.

4. Do not rub the skin or eyes if you get contact with tomcat, because the poison on the skin can infect other areas that you touch. Wash your hands before touching other parts of the body.

5. Make sure the home environment clean

Remove plants that are not maintained and ensure cleanliness of your garden so that animals will not nest there. This is a powerful way to cope with the disease tomcat. Prevention is better than cure so make sure your home is clean and comfortable so that you are not distracted from tomcat problems. Although insects are useful to farmers, we also must remain vigilant.

5 Home Treatment that Approved by Doctor

Treat several diseases with household materials has been done for generations. This practice exists not only because of suggestion, but some treatments are proven effective. "If you're having a runny nose, stomach ache, or itchy rash, it helps to immediately open kitchen shelves. Some home remedies that are still maintained from generation to generation is a sign of powerful treatment that enough to use," said Dr. Philip Hagen, and preventive medicine specialist at Mayo Clinic .

As reported by CBSNews, Wednesday (21/03/2012) The following are some healing ingredients to help alleviate the disease.

Honey

1. Honey

Used to treat minor cuts, burns and cough or sore throat. The study found that honey helps heal minor to moderate burns. A Dutch study recently found a protein content of honey, called defensin-1, which has antibacterial properties. Apply warm honey in small cuts or minor burns, and attach the gauze bandage on it. Replace the gauze bandage every day.

Salt

2. Salt

Used to treat nasal congestion and sore throat. Mix salt into the water with more viscous than the concentration of salt water in the body. This mixture will help to draw fluid from the tissues. For sore throat, dissolve the salt without iodine as much as half a teaspoon in 8 ounces of water and use to rinse. To relieve nasal congestion, fill a bottle of neti pot with salt and then pour the mixture into the nostrils. Use boiled water to make a saline solution to avoid infection.

Peppermint Tea

3. Peppermint tea

Used to treat indigestion and abdominal pain. Oil contained in the leaves and twigs of peppermint can soothe the digestive tract muscles in the stomach so that gas out easier. Do not use peppermint tea if you have pain caused by stomach acid reflux or rise into the esophagus.

Meat Tenderizer

4. Meat tenderizer

Used to treat bee stings and spider bites non-toxic. Meat tenderizer contains papain, an enzyme that breaks down protein. Papain can also break down the poison from insect bites and reduce itching. Use a meat tenderizer on mosquito bites, bee stings, spider bites and non-toxic. Marinate meat tenderizer with water and apply water to the affected part. Leave for 10-15 minutes then rinse with warm water.

Oatmeal

5. Oatmeal

Used to treat eczema, sunburn and itching. Chemical content in oats contain anti-inflammatory substances that can soothe itchy and inflamed skin. This statement is supported by a study published in the journal Archives of Research. If using regular wheat, grind corn into a fine powder. Put a cup of oats into the water until dissolved. Pour the solution into a bath of warm water and Soak in it for 15 minutes.

6 Unexpected Ways that Can Prevent Wrinkles

Many ways in which women can prevent the arrival of wrinkles to keep it looking youthful, ranging from low-cost therapies to the most expensive though. But there are some unexpected ways that can also prevent wrinkles. Normally as the age increases little by little wrinkles or wrinkles on the face will arise. This condition does not necessarily make a person look young again, so various methods are used to prevent the arrival of wrinkles.

Here are 6 unexpected ways that can prevent wrinkle comes, as reported by WebMD, Monday (3/19/2012) :

1. Sleeping on your back

American Academy of Dermatology (AAD) cautions that certain sleep positions can cause 'sleep lines', ie wrinkles etched into the surface of the skin and does not go away once you're awake. Sleep on their side increases wrinkles on cheeks and chin, while sleeping face down make a furrowed brow. To reduce the formation of wrinkles, the AAD recommends to sleep on her back.

2. Eat more fish

Cold water fish like salmon is not only a source of protein, but also an important source of essential fatty acids known as omega-3. Dermatologist Nicholas Perricone, MD, tells that the essential fatty acids nourish the skin, so keep him young, and also helps to reduce wrinkles.

3. Don't squinting

AAD says repetitive facial movements such as squinting will make overworked facial muscles, forming a groove beneath the skin surface. This groove eventually becomes wrinkles. Make your eyes still wide, wear reading glasses if you need it. If necessary use the sunglasses as outdoor activities, which can protect the skin around the eyes from sun damage and prevent you from squinting.

4. Consumption of coffee or chocolate

In a study published in the 2006 edition of the Journal of Nutrition, researchers found that cocoa (chocolate) contains two types of flavonols (epicatchin and catechin) which can protect skin from sun damage, improved circulation to skin cells, improve skin hydration and make visible and feels smooth.

5. Don't over often wash your face

According to dermatologists at the University of Maryland Medical Center, frequently wash your face with tap water can make skin of natural oils lost and moisture that protect against wrinkles.

6. Consumption of soy foods

Research shows that soy may help protect or heal some skin from sun damage. One study published in European Journal of Nutrition, says that supplement based of soy (whose ingredients contained vitamins, fish protein and extracts from white tea, grapeseed, and tomato) can improve skin structure and firmness in just 6 months.

Tricks Stay Healthy Although Lack of Sleep

Sleep is very important to maintain one's health overall. But there are some people who get a little amount of sleep time. How to stay healthy despite the lack of sleep?

If someone does not get enough sleep, then he will feel tired, lethargic, depressed, have difficulty concentrating and there is the possibility of more frequent illness because the immune system is down.

Even so there are some things one can do to stay healthy body despite getting less sleep, as quoted from Livestrong, Monday (3/19/2012), namely :

1. As much as possible to get time for a nap

If it does not get a good night's sleep, then try to get a little time to take a nap even though only 15 minutes. This can help recharge the body and brain as well as prepare for the next several hours.

2. Exercise every day

Exercising does not need heavy or powerful, but can by jogging or cycling around the neighborhood for 30 minutes. This will help you release excess energy in the body so it can go to bed early and get enough sleep.

3. Avoid eating before bed

Try to eat or snack last performed at least 2 hours before bedtime. This is to ensure that during sleep, the body will break and no severe digestive process, so you sleep better and feel more refreshed when you wake up in the morning.

4. Do not consume stimulants before bed

One cup of coffee including stimulants, if you want coffee consumption should be six hours before bedtime. This is because if consumed too close to bedtime can interfere with the quality and quantity of sleep.

5. Relax before bed

Try to turn off computers, televisions and other electronics for 1 hour before bed looking at the screen or the light can trick the brain into thinking that it was still awake. Meanwhile, dim the lights and turn off electronics can calm the mind and body and sleep quality will improve.

Tricks to Healthy Running

Leisurely walk or run is a simple and inexpensive things you can do to help improve health. But how to healthy walk for the body?

A healthy body can not be achieved magically or quickly. But walking is a good thing to do for health such as blood pressure and lose weight. If you choose to walk as the main type of exercise, it is important to know how the proper gait. Here are some things you can do, as quoted from Lifemojo, Friday (03/16/2012), namely :

1. Try to keep the eyes focused forward and not up or down too often

2. Chin in a fixed position and somewhat withdrawn slightly to maintain a neutral neck position so as to prevent neck pain and can support the head properly.

3. Keeping the shoulders so as not to bend and stay relaxed. You do this by bending the arms and elbows form a 90 degree angle and swing to the center of the body and should not bend more than 90 degrees. If you bend it right will burn more calories and engaging more muscles.

4. The back of the body remains straight so that the natural curvature of the bone remains. Should be slightly bent slightly forward when walking in the hills.

5. The position of the chest slightly raised so that it can take a deep breath, expanding your stomach muscles and try to breathe in rhythm with the steps.

6. The heel should touch the ground, short steps will give you a better workout and easier on the joints.

By following running techniques, it can significantly improve performance. This could help increase the benefits of the body such as increasing efficiency, using supply energy more better, lower the risk of injury, increase comfort, faster, increasing calories burned, good for muscle and body shape.

Besides, running this trick will not cause chronic pain in the body, avoiding poor posture and prevent the buildup of fat in the stomach so it looks better.

Overcome Menstruation Pain with These Foods

Normally, woman would have guests once a month which is called by menstruation. Not infrequently, menstruation is often accompanied by excruciating pain and very annoying.

Most women reduce the pain by taking drugs or herbs. Do not worry, there are natural ways to relieve menstrual pain.

Complex Carbohydrates

Before and during menstruation, appear overwhelming desire to consume sugars and simple carbohydrates. You should be observant to the type of carbohydrates consumed.

"The best is to eat complex carbohydrates to maintain energy in order to remain stable. There are some foods that can be selected, such as oatmeal, sweet potatoes or whole wheat pasta and brown rice can be relied upon," said Marissa Lippert, a nutrition expert. These foods not only contain fiber, but also a source of magnesium which is needed by the body as the menstrual cycle.

Nuts or Seeds

Choose nuts as a snack at the time of menstruation. These foods contain vitamin B6 are helpful to reduce symptoms of premenstrual syndrom (PMS). Nuts are not only good for the digestive system but also help stabilize the emotions, because the grains are rich in complex carbohydrates that increase serotonin, a chemical that causes pleasure and relaxation.

Milk or Yogurt

Both are sources of calcium. Research has shown that women who consume 1,200 mg of calcium per day can decreased menstrual pain by 30 percent. "If there is one nutrient that women need to beat menstrual pain is calcium," said Karen Ansel, a spokeswoman for the American Dietetic Association.

Save Money with 8 Healthy Habits

Healthy habits are simple can make changes that provide great health benefits in the long run. Implement healthy daily habits can improve your health without spending a lot of money. So for those who have not implemented a healthy daily habits, you should immediately to try Healthy habit. About healthy habits everyday what can be good for your health and can save money?

Follow 8 healthy habits in below that can save your money, as quoted from FoxHealthNews, Friday (03/16/2012), among others :

1. Make a list of foods that are consumed daily

"Write down everything you eat throughout the day that can help limit caloric intake and avoid weight gain," the researchers said.

2. Vacation (in mind)

Relax on the beach may be able to make extravagant daily budget, but a mental vacation would not spend any money. The results indicated that, to imagine something that could create a relaxed mind can have the same effect with experience. Close your eyes and imagine to be in place and a comfortable and relaxed atmosphere.

3. Tidying stuff

Spruce up any goods regularly and neatly. Allow 5 minutes every day to return the goods in place and smoothing out the items on the table, in order to keep a neat desk without having to rearrange.

4. Breathing from the stomach

Most people breathe from the upper chest that deliver air about 1 cup of tea into the lungs. Ensuring the stomach expands when breathing can help to provide 8 times the amount of oxygen to the brain that stimulates the brain waves for longer, slower associated with relaxation and peace of mind.

5. Phone a friend

Leisure time can be used to call a friend or close friends. Oxytocin, a hormone released when women befriend each other. The hormone works to calm the body and fight the effects of stress.

6. Wear the pedometer all day

Pedometers are inexpensive exercise equipment that is useful to calculate the number of steps a person. Pedometers can help increase the number of steps you can take from morning till night. Should do the walking 1000 steps per day for daily physical activity.

7. Build a support group

Exercising with a friend can help maintain a physical exercise program better.

8. Flossing every day

One healthy habit that can save the cost of dental treatment is to use dental floss (flossing) every day. Flossing can prevent disease in the tissues supporting the teeth (periodontal tissue). The study found that cumulative health care costs about 20 percent higher for patients with severe periodontal disease. Precautions to brush your teeth 2 times a day, and flossing once a day and visiting your dentist for a cleaning every six months can prevent many problems in the oral cavity.

Tips To Eliminate Your Smoking Habit

Previously we have been talking about smoking habits is bad for health, have you thought to quit smoking because the habit was not good. Review and authentic evidence about the dangers of smoking are well informed. Maybe for some smokers who have known the dangers of smoking began to think to stop these bad habits. But they do not know how the first step to quit smoking easily. Because as we know, to quit smoking cigarette is not easy. Here are some steps and how to stop smoking.

The first and most important stages is the intention of the great and truly want to quit smoking. Maybe without the intention is impossible of the person can quit smoking.

Many people claim to be heavy smokers and acknowledge that they have very great determination to quit smoking. But when they came out and reunited with his friends who smoke, the desire came back. This is why the intention and determination of the most important when you want to really quit smoking.

The next step, find an easy way to quit smoking you think. Since each individual must have a different idea. For example, by filling in more healthy activities, such as sports or gardening. Or maybe go into your hobby to divert attention to the desire to smoke.

Reduce the number of cigarettes you consume slowly and gradually. Do not force yourself to quit smoking overnight, because the next day the desire to smoke could be much greater. This can cause you stress, feel depressed to irritable. However, if your routine and discipline will eventually get used to.

Inform your friends and family about your decision to quit smoking. Why? Because someone who has a strong desire to quit smoking need support from people around him. They can help monitor and alert when you begin to not discipline.

Looking for food or objects that can replace the craving for cigarettes. You must be creative to replace cigarettes with other things that can eliminate and cure your longing for the thinking about smoking. For example, by eating chewing gum. This could be an alternative when the urge to smoke was unbearable.

The point is the most effective how to stop smoking is inside yourself. How strong the desire and intention that lies within you. If you want positive results, efforts should also be positive and stay disciplined. Start living healthier by quitting smoking today !

There is no easy way to quit smoking. But some ways can be taken to help you overcome the addiction to cigarettes.

That is tips / how to stop smoking can be tried, if done with discipline and continuously, cigarette addiction can certainly be reduced and even eliminated altogether. Good luck.