Improve Your Running with Proper Breathing

There seems to be a great deal of confusion these days over the proper way to breathe while running or jogging.

According to the text Physiology of Sport and Exercise by Wilmore and Costill the need to breathe increases in direct proportion to the intensity of work. A mild workload such as brisk walking prompts expansion of the lungs and deeper breathing. As the work becomes more difficult, the rate of breathing also increases.

With the exception of conditions such as asthma, breathing should not limit your ability to run or perform exercise, even at hard efforts. The volume of air entering the lungs is not the problem; it is the bodys inability to extract and use enough oxygen to meet the increased demand that causes you to be out of breath (inspired air contains roughly 20 percent oxygen while expired air has about 16 percent).

Many beginning runners have been misled to believe that the proper way to breathe is to inhale through the nose and exhale through the mouth. While it is true that air is dryer and cooler when inhaled through the mouth, this should not pose a problem unless you are prone to exercise induced asthma.

I call this nose breathing technique self-induced asthma, since inhaling through the nose severely limits the volume of air that can be delivered to the lungs. I suspect breathing this way has a negative impact on running performance similar to asthma, particularly as speed increases.

Runners should be inhaling and exhaling through both nose AND mouth to a set pattern or rhythm. According to Jack Daniels, a well-respected coach and author of Daniels Running Formula, most elite runners breathe to a 2-2 rhythm. They breathe in while taking 2 steps and out while taking 2 steps. At an easy pace they may switch to a 3-3 rhythm.

2-2 breathing rhythm

Left foot- begin exhale Right foot- continue exhale Left foot- begin inhale Right foot- continue inhale

One problem with this approach is the habit of always inhaling or exhaling on the same footfall, which some experts and coaches believe could lead to side stitches. If you are one of those unfortunate runners prone to side aches, try periodically switching which footfall you exhale on, or even change your breathing rhythm to exhale on alternating right and left footfalls. That gets a little tricky since you will have to adapt an uneven 3-2 or 4-3 breathing pattern (breathing out for more counts than breathing in).

3-2 breathing rhythm

Left foot- begin inhale Right foot- continue inhale Left foot- begin exhale Right foot- continue exhale Left foot - continue exhale Right foot- begin inhale

According to DePaul University Track Coach Bill Leach, uneven breathing cycles are effective because pressure in the lung is lower than the atmosphere, causing air to rush in quickly. Take a little extra time to exhale, since leaving residual carbon dioxide in the lungs can impede the delivery of oxygen on the next inhale.

It will help if you practice your breathing pattern while walking before you start running. Carry the technique over to easy jogging and finally during hard race pace running.

Before long your new breathing pattern will become second nature during races and hard training sessions.

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How to Treat Acid Reflux Naturally

Acid reflux is otherwise known as gastroesophageal reflux (GERD). It is a condition where the acid from the stomach backs up into the esophagus (reflux) particularly at the lower esophageal sphincter that connects the esophagus to the stomach. The reflux of acid in the stomach is often associated with persistent heartburn which is basically its most common symptom. Factors that cause gastroesophageal reflux (GERD) include overeating, going to bed after meals, drinking too much carbonated drinks or alcohol, bending down after eating, or having a weak esophageal muscle caused by hiatal hernia--a protrusion of the upper part of the stomach into the chest cavity through the diaphragm opening called esophageal hiatus.

Instructions

1- Make some changes in your diet. To improve your condition, you should learn to cut off foods and drinks that can trigger the occurrence of your acid reflux. If you find it difficult to make direct diet changes, you can do it gradually by setting up limitations. Some of the stuffs that you need to cut off in order to reduce episodes of acid reflux are carbonated and caffeinated drinks, alcoholic beverages, spicy foods and foods that are high in complex carbohydrates and fats.

2- Drink healthy liquids. Water is one of the best natural treatments for GERD. Drinking lots of water will dilute acid contents and help balance the pH of your stomach--which will then reduce the onset of your acid reflux. Drinking a glass of whole milk, skim milk or butter milk is another effective remedy for acid reflux that neutralizes stomach acids and provides immediate relief.

3- Do not gorge and eat smaller meals instead. Take your time when you eat and do not swallow too much food. Taking in smaller amount of food at a time will help reduce the pressure on your digestive tract and will prevent the acid from your stomach to back up into your lower esophageal sphincter.

4- Manage your weight. Being overweight is one of the main causes of constantly experiencing acid reflux. The excess fats on the area of your abdomen can push up to your stomach and will cause some of its acid contents to back up into your lower esophageal sphincter. So change your slow lifestyle into an active one. Exercise daily along with proper diet to not only get rid of your acid reflux but to also keep your whole system healthy.

5- Avoid inappropriate body positions or applying any pressure around your abdominal area after meals. After eating, refrain from doing stuffs that can trigger acid reflux including lying down, bending and stooping. You should also loosen your belt to avoid pressure on you abdomen after eating. If your belt is tightly fastened around your waist when you're full, there will be a huge tendency for it to build pressure around your abdominal area which can cause stomach acids to flow back into the lower esophageal sphincter.

6- Go for herbal teas and aloe vera juice. Herbal tea is known for its soothing effect when it comes to GERD. Some known teas that provide good relief for acid reflux are chamomile tea, fennel tea, and the bitter chicory root tea. You can boil any of these teas for a few minutes, let it stand until it is moderately warm enough to drink. It is best to sip these teas and not gulp it to avoid pressuring your esophageal muscles. Aloe vera juice is another natural remedy for gastroesophageal reflux. Take ¼ cup of this juice 20 minutes before meals--it may not have a pleasant taste but it sure does help in alleviating symptoms.

7- Use cinnamon to treat your acid reflux. Cinnamons are not only known for its antiseptic effects to treat colds and flu, but it is also a potent agent that neutralizes acidity. You can use cinnamon by adding it as a topping on your bread. Toast a raisin bread, butter it up, and sprinkle cinnamon on top of it. When eating the bread, try to chew it well before swallowing to allow your stomach to digest it effectively.

8- Alleviate your acid reflux with grapefruit skin. If you go for this treatment, make sure that you are using the skin of an organic grapefruit. Finely scrape the skin of an organic grapefruit with a grater, spread them evenly on a spacious flat dish, and leave them there to dry. The skins will appear wrinkly when they are completely dry and by then you can store them in a properly sealed container. When your acid reflux sets in, you can chew and eat these dried grapefruit skins to help relieve your stomach. Eat a few of these skins at a time until you feel relieved.

9- Try chewing garlic or almonds. Both of these agents are effective natural remedies for acid reflux. If you opt for using garlic as treatment, you should use those that are fresh. Just chew a clove of garlic when your acid reflux occurs or you can also crush the clove with a spoon before chewing and swallowing it. For almonds, chew and eat some in the morning or after every meal.

Tips & Warnings

- Make sure to check with your physician first before trying any of the natural remedies mentioned here. They may all be effective but remember that not all acid reflux conditions are the same. It is possible that some of the natural treatments may be effective on the case of others but not on yours.

- You can have gastroesophageal reflux (GERD) without heartburn. But you may experience other symptoms such as constant clearing of your throat, swallowing problems, chest pains and burning sensations in your mouth.

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How to Keep Healthy

A lot of people, when they come to college, don't realize how bad their diets are until they start gaining the infamous "freshman 15". Here are a few steps anyone can follow to stay or become more healthy.But it takes you just a few seconds to know something, maybe so useful.
1. In years ago people said heath is just not being ill. But nowadays it has an other definition."Being healthy" is more than just not being ill. It has many parts as body health & mental health. Mental health is just as important as physical health.

2. Being healthy in past years was to have the health of each cell by whole body, but now we search and try to have each cell's health and whole body's health is a result!

Steps

1. Focus on today. You may think, that you'll never stick to being healthy, but if you focus on today, not tomorrow or next week or next month, you can do it.
2. Incorporate a little Coconut Oil into your diet by purchasing a jar at a healthfood store. Lauric acid is a medium chain fatty acid which is abundant in coconut oil and is considered responsible for many of its health benefits. Coconut oil is about 50 percent lauric acid. The only other abundant source found in nature is in human breast milk. Coconut oil can help you achieve a healthy body weight level just by cooking with it a few times per week.

3. Eat between 3 and 5 meals a day. Stick to portions and you will be hungry when your body is ready for the next meal. Remember: Food = Fuel. Too much Fuel = Fat. Not enough Fuel = Empty tank + Fat (because when your tank is empty, your body is tricked into thinking that because you're not putting any more fuel in, it's time to store up as much fuel as possible to save for later, hence creating more fat).
4. Don't overdo Carbs! Try eating heavy carbs one night and see how much you'll be starving for more the next morning. Carbs are turned into insulin, and if not burned off will tell your body to store fat.
5. Get your air as clean as possible. The military, midwesterners, Indians, and probably several people you know, all have 3 things in common about being naturally healthy. They spend a lot of time outdoors, sleep with the windows open, and eat vegetables at least once a day. While a certain reporting magazine says that air filters are only decent at best with the motor on high, there are now university reports of air purifiers that kill surface bacteria including Staph and MSRA, and eliminate air contaminants as well as airborne particulates. These are machines that are made to be kept on LOW! Ever notice how astronauts don't get sick like they used to? Remember- Hospital odors are chemicals they use to clean everything. Studies show many people get sicker the longer they stay in one. The EPA has long been quoted saying that over 50% of all illnesses can be attributed to the air you breathe in your home. So- Get a good nights sleep with clean air, it's when your body regenerates.
6. Exercise for at least 30 minutes a day. If you do not have a gym or karate membership and can afford one, get one! If you can't afford it, just go for a jog or bike ride. If you have a bad back, a reclined bike may be best.
7. Nutrition is key. Anything "fast-food" is probably too fast to contain anything good for your body, anyway. Also avoid other cholesterol-rich foods. Take the time to prepare your meals and include plenty of vitamin rich vegetables in every meal. Not doing this robs your body of essential elements that keep you healthy and sickness-free. You need to eat a lot more fruit and vegetables.
8. If you're taking vitamins, know that there are good, and there are great. Don't expect great vitamins in giant cut-rate chain stores. Ask a health food store or Google "best vitamin forum". You'll find people who are bragging or complaining. You'll be amazed at just what some companies have for you. ADHD? Diabetic? Safe Sleep-aid? Vegan or Vegetarian? Short memory? Energy? They're out there.
9. When choosing soft drinks or sweets, DON'T go with diet or sugar-free options. Sucralose and aspartame, the two most common artificial sweeteners are FDA-approved and while they say they are completely safe there are non-industry funded studies that show different results. There is Stevia, but it's hard to find, there's not a lot of studies yet, but we know our bodies can break it down naturally. All the artificial sweeteners, unlike natural sugars, have almost zero calories but put stress on our liver. It’s your liver’s job to distinguish between the nutrients you need to absorb and the dangerous or unnecessary substances that must be filtered out of your bloodstream. When the liver is clogged and overwhelmed with toxins, like artificial sweeteners, it can’t do a very effective job of processing nutrients and fats. If your liver can not process the nutrients and fats that your body needs, this may cause weight gain, cravings and poor health.
10. Diet soft drinks? Many doctors are now telling us to stay away from ALL sodas, period. Need the pick-me-up? Try vitamins and water, or an apple.
11. Lifestyle is a huge factor, too. If you do not have access to at least an hour of sunlight, every day, you can become deficient in vitamin D which can lay the tracks for common types of cancers. There's even a popular doctor advising his clients and readers to get 15 minutes of full nude sunlight at around noon every day. Or take extra vitamin D supplement.
12. Come up with a time table for your plan. It is not only easy for you to control, manage the time, but also to push down the presser on your work. It makes you feel better and no depression in work. You are happy, of course, you will healthier.
13. Take enzymes!!! We don't always produce enough enzymes to properly digest our food including our nutrients. A healthy body begins inside the intestines.
14. Stop smoking & reduce your consumption of alcoholic beverages. If you have to drink, drink for quality, not quantity. If you want to know what it can do to you, just look at older people who have done both for a long time. Try an experiment: Stop smoking and drinking for a day, clean up, and go talk to people who don't smoke, about people who do. Try the opposite sex. And get into a 12 step program just in case. It doesn't hurt and it can ad spiritual and/or psychological strength to your life.
15. Have a job or school to go to every day that is placed a couple of kilometers from your home. Buy a road bike (your size) and bike there every day as fast as you can. That gives you abut 10 minutes of hard training every day.
16. When you have run out of things to do - go work in your yard, wash your car, run the dog, chase the kids, rearrange your living room or just plain exercise!
17. If you are having a hard time starting a healthy habit or giving up an unhealthy one, try using Monday as the day to recommit to your new routine. Healthy Monday is a national public health campaign in association with Columbia University’s Mailman School of Public Health that makes Monday the day for all things healthy. It can be the day to recommit to eating healthier, start exercising, or quite smoking.
18. Each and every moment is a brand new one. A fresh start. The mere realization of a fresh start at any moment can help stimulate the mind and body to become more energetic. By realizing we can wipe the slate clean, start over again and again actually boost our mental outlook. This motivates us to improve on any given moment and one runs into the next. Then one day we find ourselves living a healthier lifestyle.
19. Remember to always keep clean by taking a shower everyday, washing your hands, brushing your hair and teeth, and using mouthwash and floss. When you do this, you have a better chance of not getting sick. Also be careful about the germs in public areas. When you leave a public place, always wash your hands when you get home. Our hands have natural oils that act as a barrier against germs but they are one your hands and must be hygenically removed to insure cleanliness. Try to avoid hand sanitizers as they are harmful if ingested. Also, rinse antibacterial soaps completely.
20. Remember, our bodies are amazing! It's what we put in it that makes the difference.

Tips

Counting calories is annoying, so instead of doing that, just eat the portion size and when ordering a large portion of something, save the rest of it for another meal. The food will not disappear!
Some foods, like celery and gum, help you burn calories by chewing.
Snacking on vegetables fills you up quicker than snacking on sugar substance and tastes better, too.
Too much sugar is the devil. Too much soda is the devil. Avoid the Devil by drinking water and staying away from sweets. Those are bad for you.
Eat fruits when craving something sweet. The thought of fresh fruit may not sound as satisfying before you bite into it but it actually is more satisfying than junk food. And then your mind craves the real foods again not the junk.
Jog up and down stairs in your house if there is no park close to where you live.
Make an attempt to walk to work or school if it is not too far away. You can do this everyday or just twice a week.
Pack your lunch instead of buying one out.
Never skip a meal. It can really mess with your metabolism. It will also cause you to overeat later on in the day and that makes you fat.
Drink lots of water to help keep you hydrated
Make sure you are getting enough sleep as little as it seems about 8 hours of sleep is just right.
Try to have a good serving of each food group a day.
Avoid pasturized milk. Eat yogurts as they contain many wonderful healthy beneficial bacteria that strengthens the ammune system. Make sure it is the kind with the fruit in the bottom or plain yogurt.
Try and find a local Certified Raw milk source. It is unhomogenized, which studies say is better for you; the small fat globules resulting from homogenization are unnatural to your body and may not be digested properly. Raw milk also contains vital nutrients and enzymes that are destroyed by the pasturization process that normal 'store brand' milk have undergone. You'll need to go online to search for a source, as Raw milk dealers cannot advertise in some states.
Become more aware of what you eat. Try to eat sugars 20 minutes before proteins and heavy starches like potatoes, breads and pastas. Otherwise it takes the sugars too long to digest and they ferment in the stomach and can cause bloating and fatigue.+


Warnings

Look around you: Most people don't have a clue as to how to treat their bodies. You're surrounded by either horribly unhealthy people or those that treat their bodies as beautiful temples of love. Which are you?
Starving yourself will NOT help you lose weight. Eventually when you start eating again, you'll retain more fat. If you have the temptation to induce self-vomiting, seek professional help quickly.
Remember to visualize your body in a way that makes you happy. Picture your body in a state of health! Vitality! And make sure you love your body and you will have a better one!!!

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Encyclopedia of Foods (eBook)

Encyclopedia of Foods
A Guide to Healthy Nutrition
The Encyclopedia of Foods: A Guide to Healthy Nutrition is a definitive resource for what to eat for maximum health as detailed by medical and nutritional experts. This book makes the connection between health, disease, and the food we eat. The Encyclopedia describes more than 140 foods, providing information on their history, nutrient content, and medical uses. The Encyclopedia also describes the “fit kitchen”, including the latest in food safety, equipment and utensils for preparing fit foods, and ways to modify favorite recipes to ensure health and taste.

Download:
http://rapidshare.com/files/203924971/Encyclopedia.of.Foods.rar

Links:
http://www.easy-share.com/1903841512/Encyclopedia.of.Foods.rar

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Hot Cup of Tea can cause Throat Cancer Risk

British Medical Journal has published a new study that the people who drink hot cup of tea has higher risk of throat cancer than who prefer a cool cup. Generally alcohol and smoking are linked with oesophagus cancer but study shown that hot drinks can also be a reason of throat cancer.

To get more detail about it, Iranian researchers visited to Golestan province. This area has one of the highest rates of oesophageal cancer in world. People drink large quantities of hot black tea more than a litre (1.8 pints) per day per person. Reza Malekzadeh lead a team of Digestive Disease Research Centre at Tehran University of Medical Sciences who diagnosed 300 people with a throat cancer and a matched group of 571 healthy people of same area.

Result

People who drank hot tea (between 65-69 degrees Celsius) were likely to develop a throat cancer twice in comparison with those who drank warm tea (temperature less then 65 C). Those who had very hot tea (70 C, 158 F) was leading to an eightfold increased risk.

Previous studies show that average temperature 56-60 C to drink a cup of tea. You should wait at least four minutes before drinking a boiled cup. The study has proved that there is no link between the consumed amount of tea and the risk of throat cancer.

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effective Solution To Hair Loss

Is your hair loss giving you sleepless nights? I understand how horrible it can be for you, but you really ought to be happy that you were born in this era of advanced medical technology because hair loss now has solutions that work to restore your hair.

Many people still carry their bald hairs around and do nothing about it because they don't know a solution exists. That's one of the sad aspects of life. People continue to do things the old way because they don't know any other way of doing them. That shouldn't apply to you. If you feel threatened by hair loss, there's a whole lot you can do about it. You don't have to live the rest of your life with the condition. A whole lot can be done.

First, there are several many hair loss treatment out there that really work. While not all of them work, lots of them do work and can help you get rid of hair loss, if you try them. I know you might have a friend who insists a certain hair loss treatment worked for them, but that doesn't mean it must work for you. It all depends on your hair type and the cause, level and type of hair loss you are suffering from. That's why it's always highly recommended that you seek your doctor's help and guidance when it comes to the right hair loss solution.

Secondly, if you have tried all types of hair loss solutions and they fail, you can consider going for hair transplant. It's very expensive I know, but it will be worth it for you, especially if you can afford it. If you have suffered bald hair for a long period of time, such solutions can be very wonderful for you. Within a short time your previously bald hair will be with hair once again. Isn't science and technology wonderful? I think it is and I do not know why anyone shouldn't take advantage of the awesomeness of such medical breath through. Anyone that doesn't take advantage of such is just kidding themselves.

Conclusively, hair loss is indeed not a big problem anymore. With the many hair loss treatments out there and hair transplant, you can get your hair back and full whenever you want to. It's all about whether or not you can afford to get your hair back, not whether it is possible!

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How To Lower Your Cholesterol Levels

Getting Down high cholesterol levels will lengthen your life and raise the quality of life because it reduces the hazard of heart disease and stroke. Whenever possible it's safest to control cholesterol points without medicine, first. Constantly consult with your primary care physician about this. Even if you feel yourself demanding medicine to lower cholesterol, you may ask less if you can reduce the degrees about without medicine. The methods to get down cholesterol without medicine:

1. Diet
2. Working out


DIET


Diet exchanges can be hard and challenging, but once you develop recent eating usage and begin feeling healthier, it will bring fewer attempt. The methods to switch your food eating habits to aid in decreasing cholesterol levels :

Eliminate and cut foods that are higher in cholesterol - some suggest that cholesterol that occurs from food should be fewer than 300 mg per twenty-four hours. For those with high cholesterol who wish to take down their cholesterol may need to keep down the amount to 200 mg. Foods which have high cholesterol levels:


1. Eggs (mainly the yolk)
2. Chicken
3. Liver
4. Beef
5. Hotdogs
6. Butter
7. Sponge cake
8. Ice cream
9. Processed and deep fried foods

Limit foods that take trans fat or saturated fats- your human body will produce cholesterol from both saturated fats and trans. The government has intervened and implemented rules regarding trans fat. Most fast food eating places adopted voluntarily with the recent guidances while others were forced to. Some needed a little longer due to the desire to have exchanges but didn’t desire to convert the taste of their products. The head requires some fats for proper function, so be certain you don’t wipe out every fat from your diet.

Upgrade soluble fiber- it binds with fatty acids and gets the stomach to empty more slowly so that the rate of sugar release and absorption is prolonged. Soluble fiber shrinks the cholesterol that is absorbed in the intestines. Sources of soluble fiber:

1. Oats/bran
2. Nuts
3. Barley
4. Fruits
5. Vegetables
6. Flaxseed

Increase healthy foods to take down your fish, cholesterol-fruits, whole grains, vegetables, and lean meats will aid cut cholesterol.

Converting the direction you eat may get the beneficial side impact of weight loss. This is advantageous because sometimes even a 5-10 lb weight loss can take down cholesterol levels. Decreasing cholesterol too drastically will cause the body to produce its own cholesterol and that is more complicated to control and often will take medication.

Cholesterol is wanted for the following :

1. Fixing cell and broken tissue
2. Antioxidant properties
3. Part of every cell
4. Necessary for correct brain use and memory
5. Bile (aids in digestions) portion
6. Shaping of hormones
7. Keeps inflammation
8. Portion of vitamin production

Consume a high protein immune globulin supplement – a report released in the American Journal of Clinical Nutrition (2005 81 (4) p 792) discovered that men and women who carried reasonably high cholesterol, between 210 and 270 whole calculate, experienced a 6% drop in all cholesterol after only 3 weeks of having an immune globulin supplement.

Of importance to mark, the LDL cholesterol point dropped 7% while the HDL cholesterol degree stayed constant.

EXERCISE
HDL (positive cholesterol) raises with exercise and will contribute to taking down high cholesterol degrees.
Doing exercise at least 4 days out of the week- when the workout is mild activities ; it's advisable to strain to do it every twenty-four hours. Conventional exercises, weight lifting, and running aren’t the only exercises you can do to aid reduce cholesterol; the following activities can be part of cholesterol taking down workout habits:

1. Walking
2. Gardening
3. Chores
4. Dancing

Exercise at least thirty minutes per twenty-four hours- the minutes can be separated into lesser workout sessions as long it amounts thirty minutes by the end of the day.

Life-style exchanges like eating right and exercising take time to become portion of a daily act. Stick with it and the benefits will be valuable. When efforts to take down your cholesterol haven't been successful, your doctor may decide to put you on medication to take down your cholesterol levels.

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