Archive | May, 2017

How Diet And Lifestyle Can Reduce The Lower Back Risk

Lower back pain can be as a result of accidents and falls. But usually, the pain and issues attacking the lower back are from everyday activities that are done incorrectly. When you twist reaching for something or sit in the same position working on your computer for hours or even carry heavy things you could end up with lower back pain. Apart from the activities, what you eat may be contributing to the pain because there are foods that increase inflammation. Inflammation is one of the major causes of lower back pain so you may need to check your diet as well.

With this in mind, it is clear that you can easily reduce lower back risk by being more diet alert and making a few lifestyle changes. The dietary and lifestyle changes do not only reduce the risks but can also help in alleviating pain that already exists. It is always better to find natural ways of dealing with health issues before turning to medications to enjoy the relief.

Diet

Fresh vegetables and fruits make some of the best diet remedies to reduce risks of lower back pain. Deeply colored vegetables and fruits are especially good anti-inflammatory food and can include cherries, beets, carrots, watermelon, sweet potatoes and berries, kale, broccoli and spinach. They are nutrient loaded and will reduce the pain. You can also consider spices and herbs like garlic, oregano, turmeric, rosemary, ginger, basil and cinnamon as they are rich in anti-inflammatory agents.

Plan a based diet that includes chia and flax seeds is also very good. You can combine with omega-3 from fish like sardines, tuna, herring and salmon among others. Other foods you should include in your diet to beat the pain are pecans, almonds, lean proteins and avocados.

Calcium and Vitamin D are also very important in reducing the risks of the lower back. This is because they maintain bone mass, but they should also be taken in moderation. Natural food sources of calcium include cheese, yoghurt and milk and leafy green vegetables.

Lifestyle

When it comes to lifestyle changes that can help you reduce lower back risks, there is so much you can do. Some of the easiest changes include:

• Modifying daily activities so they do not include heavy lifting

• Improving your posture, especially when sitting on your computer for long periods

• Creating an exercise program that is easy to follow

• Managing weight and losing the excess pounds so you do not end up straining the back too much

• Sleeping sideways to keep stress off your back or using supportive pillows where necessary

• Keeping stress levels down to avoid muscle tension that contributes to the pain

• Quitting smoking as it raises risks of persistent back pain, heart disease and even cancer

If you observe the right diet and make necessary changes to your everyday life, you will be sure to see tremendous changes with your back health. If the changes do not yield the expected results and the pain gets worse or persistent, then it could be time to see a doctor.

Watching your diet and keeping up with an active lifestyle is one of the best ways of keeping health issues at bay. Always try natural remedies before turning to medication.

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Vertical Jump Test

An athlete’s vertical Jump is a milestone in his sports career; in sports like basketball and volleyball, the player with the highest jump is the most feared score winner and defender of all. For Generations, people have been trying to figure out ways of enhancing the explosive power of a person’s vertical jump. Aside from the great bout on unlocking the limits, it has also been a problem measuring the accurate progress of a person’s vertical jump during his training.

Wall Nut

The most basic way of measuring the height of a person’s vertical leap is by standing beside a wall while raising one of your hands as high as possible, feet lying flat on the ground;afterwards, put a line or marker on the tip of your finger. This is known as the “standing reach”. Put oil or powder at the tip of your fingers then jump several times and touch the wall so marks would be left behind to indicate your highest reach upon jumping. Measure the distance between your standing reach and the highest point you have made. This is the height of your vertical jump.

Kinematics

Some people use a more scientific and accurate way of measuring the vertical jump, by using a pressure pad, laser beams and kinematic equations. This is measured by taking note of the time an athlete can complete a jump before he falls back to the ground. The equation for this is h = g*t2/8, where (h) is for height, (g) is for the pull of gravity which is equal to 9.81 m/s2 or 32.2 ft/s2 and (t2/8) for the time an athlete can complete the jump from the ground and back to the ground in milliseconds. This equation if usually calculated by a software installed to a computer where the pressure pad and laser beams are connected.

Infrared Laser

This is also an accurate way of measuring the vertical leap of a player, where he is required to stand and jump in between two infrared laser planes facing each other. How does it work? Well, not as complicated as computing kinematic equations; in fact, it just works like jumping beside a wall and subtracting your standing reach off your maximum jump reach. The only difference is that first, it is using infrared laser beams and second, it is a way lot more expensive than the regular jump and reach beside the wall.

Whatever method it is you are using, as long as you are sure that your vertical is gaining more and more power and you can feel that there really is progress in what you are doing, you are surely getting somewhere. Question is, are you? If you are not pretty sure that there is ascension in your vertical jump training, I would advise you to seek help from vertical jump professionals.

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Use Black Tea to Get Rid of Spots and Acne

Spots, pimples, acne, breakouts, bumpy – uneven skin… it’s a nightmare for anyone of any age.

I used to suffer dreadfully with it, nothing worked for me… apart from a small number of products (face washes, scrubs etc) – but only temporarily.

A reason that they don’t work and why I no longer used them is because they drastically alter the PH levels on your skin, stripping away essential oils.

This leaves your skin sore and brittle; causing easy damage to it.

After using them, your skin is left without its natural oils and PH balance, and so your skin tries to compensate by excreting more oils.. in an attempt to re-balance them.

This means a higher level of oil/grease on your face, clogging up your pores and causing dirt to get trapped in them. This turns into sebum (the white substance which appears in spots) and contains bacteria which can spread – causing more spots to form.

You’re skin needs something which isn’t going to strip away any layers of skin or cause a sharp alteration of your natural oil level or PH balance.

This is where black tea comes in.

Natural compounds found in black tea are excellent for your skin, soothing but strict.

The caffeine content in the tea is high, meaning its a great source for you to use – especially on your eyes.

The skin around your eye area is thin, and I mean paper thin. This means it is easy for stuff to get absorbed into the skin and deeper down – which can be both bad and good!

The bad is that any dirt or grease will likely get trapped quite easily here and cause spots to form. Not only that, but stress, lack of sleep, diet, skin care: these can all cause those dark circles under your eyes (usually called ‘black bags’).

The good is that the caffeine in tea can help promote and enforce higher levels of blood flow, meaning more blood to return to the eye and will flush out the darkness.

Tea is a natural astringent, meaning it will dry up and tighten skin. This is really important when dealing with spots, acne, pimples etc…

This is because, drying out the spot will effectively get rid of it and tightening the skin will cause the pores to close and prevent any dirt or grease getting into them, which gets trapped and causes more spots.

The other compounds in the black tea act as a soother, reducing and removing the blotchy/red patches which can appear on your skin; sometimes these are bumps on the skin which aren’t quite spots but aren’t flat.

Black tea is a great way to treat your spots because it works quickly and used as part of a daily skin care routine will leave you with cleaner, healthier and brighter looking skin.

How to apply black tea to spots

You’ll need:

  • A tea bag
  • A cup
  • Hot water
  • Cold water
  1. Find a cup, fill with warm water (A mix of 2 parts hot water and 1 part cold water works best).
  2. Dip the tea bag into the water, leaving it to saturate the water for a few minutes.
  3. When the water is a dark brown, take the tea bag out and a dab it onto the spots or acne area.
  4. Repeat this for a few minutes; the tea will dry quite quickly and so you can use a lot of the water.
  5. Leave overnight, don’t wash off straight away!
  6. In the morning you can now use a plain face wash to remove any tea residue which might be left.
  7. You’ll notice your skin feels firmer, softer, your spots will reduce and any red marks will fade.

*OPTIONALLY*

You can use the tea bag (or two) on your eyes after apply to the spots. You can do this by place them on your eyes and leave for a good 15 to 30 minutes.

Do this nightly and you’ll see a big difference! The darkness will fade underneath your eyes.

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Hair Extensions and Excess Shedding Issue

Hair Extensions Shedding

Getting hair extensions can be very involved. There are many different methods available, many different types and qualities of hair to use and many different stylists to choose from. Hair Extensions are not something that you should rush into without thoroughly checking things out. Many things can go wrong if they are not properly attached, removed and maintained.

One issue that may come up with hair extensions is shedding. Shedding starts at the point of attachment. There are many different ways that the hair extensions can be attached. When the point where they were attached becomes loose, the hair extension will slip and fall out of the hair. Sometimes the natural hair will come out as well. Some shedding is to be expected. Here is a question from a woman that had this issue.

Hair Extension Question:

I have extensions that were fused into my hair using the strand method. I have had hair extensions before and it seems that I always have problems with excess shedding for some reason. I don’t have a hair thinning problem and my hair is fairly thick. I was wondering if maybe my stylist should use the hair with the glue that is already on the tips along with the regular glue she uses in the gun. Would this make the extensions more secure? I love having hair extensions, but within 3 weeks I am ready for a fill. I don’t think they should shed this much

Answer:

I’m sorry that you are having problems with your extensions falling out. This can be a very common problem with some hair extension methods. I am not a professional cosmetologist, so I cannot offer you a professional opinion. But I have done extensive research on hair extensions and I can share with you some of the information I have learned.First of all, it is normal to lose some extensions and need filling in. Most hair extensions methods require monthly maintenance visits to address this type of problem. However, if you are losing a lot of the extensions, something else may be wrong.There can be 3 reasons why your extensions are falling out.1. Your hair is not strong enough to hold the hair. (You did not mention whether the extensions are pulling out your natural hair when they fall out.)2. Your hair for whatever reason (perhaps too oily, dry, etc.) is not working well with the glue that your stylist has used.3. The extensions are not being put in properly (Did you thoroughly check out your stylist’s qualifications and training for hair extensions?)

Some of the pre-tipped hair extensions available today are with certain distinct hair extension methods that the stylist must be trained and certified to attach. The chemical makeup of the pre-tipped extensions may be different than the glue that your stylist is using. I wouldn’t think that mixing two types of glues would be good for your hair. Is your stylist concerned about too many extensions falling out? A trained hair extension stylist will know when too much shedding is taking place and some action must be taken.If you are not satisfied with your stylist, perhaps you could schedule a hair extension consultation at several other salons in your area so that you can have another professional opinion about your hair extensions. Some salons charge a nominal fee for the consultation. For more information on hair extensions, visit http://www.hairextensionsexposed.com

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Cure Depersonalization Disorder and Symptoms of Derealization

In order to truly cure depersonalization disorder (including symptoms of derealization) you have to attack it at a number of different levels. If you don’t heed this advice, you could be stuck with the disorder for years, or even decades.

Depersonalization is caused by disorganized attachment, emotional abuse, dysfunctional family systems, interpersonal trauma, chronic stress, exposure to traumatic events, obsessive and distorted thought patterns, and use of specific drugs such as marijuana and hallucinogens. A number of these factors (but not necessarily all) will be present in anyone who acquires depersonalization disorder (DPD).

Each level needs to be addressed in order for full recovery to take place.

Let’s start with the first item on the list:

Develop Earned Security

A disorganized attachment style is caused by suboptimal parenting during a child’s early infancy. This pattern of attachment creates a tendency inside of a child towards dissociation when faced with stressful circumstances. When this child grows older, he will likely dissociate if he encounters a strong enough stressor.

You may be wondering, “if I have disorganized attachment, can I doing anything about it?”. The answer is absolutely yes.

You have to acquire secure attachment. Secure, also known as autonomous attachment, can be acquired in adulthood. This is known by attachment therapists as “earned security”.

Engage in Emotional Expression to Overcome Emotional Abuse

In order to overcome emotional abuse, you must first become aware of the fact that you suffered emotional abuse in childhood. Many sufferers of emotional abuse are not even aware that this occurred. Second, you must engage in emotional expression, also known as emotional discharge. Expressing suppressed emotions can often instantly get rid of feelings of derealization.

Overcome the Legacy of Your Dysfunctional Family System

Most people with depersonalization come from dysfunctional family systems. In the most general sense, a dysfunctional family is one in which one parent has a problem and all other family members are forced to adapt their thinking, feeling, and behaving to conform to the problem of this one person. These ways of being become ingrained in each family member, so that even if they leave the family system, they have dysfunctions in their thinking, feeling, and behaving. Most people with depersonalization have suffered from these environments, and still haven’t corrected these problems.

The four main types of dysfunctional families are the alcoholic or chemically dependent family system, the emotionally or psychologically disturbed family system, the physically or sexually abusing family system, the religious fundamentalist or rigidly dogmatic family system. The four “rules” shared by each of these systems are rigidity, denial, silence, and isolation. In these families, it is hard for the children to develop a strong sense of self. Dissociation is often a way for children of these families to cut off from the pain.

Co-dependence, enmeshment, perfectionism, low self-esteem and narcissistic grandiosity are other problems for people from dysfunctional families. All of these problems contribute immensely to duration and intensity of depersonalization and derealization.

Become Assertive to Avoid Future Interpersonal Trauma

Interpersonal trauma is frequently more severe than traumatic events. Interpersonal trauma is also seen in people who suffer Borderline Personality Disorder (BPD), which is frequently co-morbid with depersonalization disorder. Assertive communication is important for people with DP to learn. By becoming assertive, rather than submissive or aggressive, you can learn to interact with the social world in a healthy way.

Learn to Eliminate Chronic Stress

Anxiety is intricately related with DP. Learning relaxation techniques such as abdominal breathing, progressive muscle relaxation, peaceful visualizations, and paying attention to your emotional needs are essential skills in avoiding stress, which acts like fuel for DP. In modern society, stress is chronic. It’s extremely important to take a break from goal-related activity. 20 minutes of mindfulness meditation can be extremely therapeutic. Eliminating caffeine and other stimulants is important in reducing stress.

Likewise, increase your consumption of protein, and eat more whole vegetables and fruits. It is also important to combine aerobic and anaerobic exercise regimens to optimize the stress-reducing benefits of exercise.

30 minutes of moderately intense running 3 times a week, in addition to a weightlifting schedule can drastically reduce levels of stress hormones (cortisol, adrenaline, etc.). Studies on mice have found that exercise produces resilience against stress, which can help reduce anxiety.

Heal a Wounded Self

In Depersonalization Disorder, there is a rupture in a person’s sense of self. When this missing piece becomes brought back into a person’s awareness, they can feel repersonalized. Co-dependence is where a person is addicted to changing others, rather than changing themselves.

There is a case reported in the literature of an African-American woman becoming depersonalized due to growing up in a white family and never talking about being black. There is likely an element of the self that has been disowned or suppressed because it causes shame or pain. This element of the self must be brought into awareness and reintegrated into a person’s sense of self.

The self could have been wounded in a traumatic event, or by doing something that was interpreted to be shameful, or out of character.

Correct Obsessive and Distorted Thought Patterns

Depersonalization is on the obsessive-compulsive spectrum, and is often made worse by obsessive self-rumination and distorted thought patterns. Learning distraction techniques can help eradicate self focus.

Self-focus makes depersonalization worse. Obsessing about philosophical issues such as the meaning of life, eternity, questions of space, and contemplating insoluble existential issues makes depersonalization worse. These issues are actually ways for people with DP to avoid and ignore their own true needs.

It’s crucial to focus on your life goals, and not on existential issues.

Cognitive Behavioral Therapy (CBT) is also helpful for overcoming illogical thoughts. Emotional reasoning is the most common thought distortion among people with depersonalization. This is where feelings are used as justifications for thoughts. For example, if you feel unreal, you then may assume that you in fact aren’t real and will question aspects of your existence. This is illogical.

Perceive the World as Normal

People with depersonalization find things “strange” and “weird”. When you view everything as normal, you eliminate this source of anxiety. Everything is normal. Nothing is strange or weird. Things are only perceived as strange or weird when they go against our preconceptions.

If your preconception is that the earth is flat, then you realize is is in fact round, you may think this is “weird”, when in fact it is normal.

If your preconception is that matter is completely solid, and you find out that atoms are mostly empty space, you may conclude that this is “weird”.

Realizing that everything in the universe is in fact normal can help eliminate existential fear and anxiety.

Develop Goals and Accomplish Priorities

It’s extremely important to work on developing personal goals and to set priorities. By adopting an optimistic attitude and focusing on things you truly want to accomplish, you can generate a sense of purpose inside yourself that repels feelings of depersonalization.

In order to achieve what you want to achieve, it’s necessary that you break tasks into small, manageable pieces, and that you tackle the most important priorities before less important goals. By having a sense of direction in your life you will feel much more grounded in reality.

By following the above advice, you will develop a fully integrated sense of self, which will lead to the eradication of the symptoms of both depersonalization and derealization.

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Is Penis Rash From a Latex Allergy or Diet?

Penis sensitivity is one of the reasons why stimulation of the penis is so effective. The skin is very thin and filled with nerve endings – but that thinness also leaves it prone to the development of a penis rash. Penis health practitioners know that determining the cause of the penis rash is important. For some men, that cause may be latex. But interestingly enough, men with a latex allergy may also have a food allergy that needs to be taken into consideration.

Latex allergy is real

Although it is sometimes joked about, latex allergy is indeed a real thing and can have an impact upon those who regularly use latex condoms. Both men and women can be affected by such an allergic reaction. While statistics are hard to come by, it is estimated that between 1% and 3% of American men and women have a reaction to latex. (In some subcategories, the percentage is higher. For example, about 6%-7% of people who come into contact regularly with latex in their working lives develop an allergy to it.)

Reactions

So what happens when a man with a latex allergy wears a latex condom? That really depends upon how allergic the man is, on the amount of latex in the condom and on the length of time the condom is worn.

The most common reaction is the appearance of a penis rash, often severe, and typically presenting within 6-48 hours after exposure. The rash is frequently a source of considerable itchiness as well. The skin of the affected area may become quite dry and eczema may develop as the reaction progresses. In some extreme cases, welting or blistering may appear, which can be quite uncomfortable and very worrisome.

But more alarming – and thankfully rarer – is wheezing or difficulty breathing, often accompanied by scratchiness in the throat and possibly with nausea. This may indicate anaphylactic shock. Again, such situations are rare with latex allergies, but they can occur. Anyone who suspects this is the case should consult with a doctor immediately, as this can be quite dangerous.

Diet

The latex allergy is caused by a certain protein within the latex. The reason why a man with a latex allergy may also have a food allergy is because that same protein is found in some foods. The most likely culprits to contain this protein are:

– Tomatoes

– Chestnuts

– Kiwi fruits

– Bananas

– Avocados

A man with a strong latex allergy should limit his exposure to these foods, as well as to foods in which they are main ingredients. For example, avocados are the primary ingredient in guacamole. Marinara sauce is primarily tomatoes. Working with an allergist to determine how much of these foods may be safely consumed is advisable if a known latex allergy is present.

Of course, men still need to find alternatives to latex condoms as well. Fortunately, there are other options out there. Probably the most widely available is a polyurethane condom. Some form of protection is needed, both to avoid unwanted pregnancy and to protect against STIs.

A penis rash from a latex allergy without open welts, blisters or sores may respond to use of a top drawer penis health crème (health professionals recommend Man1 Man Oil, which is clinically proven mild and safe for skin). While such a crème cannot treat an allergy, it can provide soothing treatment for skin stressed from a penis rash and resultant dry skin. Be sure to find a crème that is a potent moisturizer, which means it should include both a natural hydrator (such as vitamin E) and a high-end emollient (Shea butter is one of the best). The crème should also be packed with vitamin D, the “miracle vitamin” that fights disease and helps maintain healthy penile cellular function.

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Effective Skin Care Habits

The largest organ in the body are not your intestines, it’s your skin! The skin faces so much every day that it deserves more than just normal skin care. What it need are effective skin care habits.

For regular people, skin care is similar to taking a bath every day or washing the face before sleep. But there is so much more than just washing. Skin care can start from the little habits we have to the little details of the food we eat.

Right Way of Washing

The first effective skin care habit that we all know is washing. There’s a reason why that is the most common answer when asked about skin care. There’s a right way to washing the face and the body.

Washing takes place twice a day, not just before sleep. This includes using a facial cleanser to scoop out the dirt in your pores. Make-up remover is recommended for those who wear makeup. If you are in a skin whitening regimen, follow this up with toner and moisturizer. The neck is often overlooked when washing the face. Don’t forget it next time.

Washing the face is different with the body. Using lukewarm water is better and relaxing than hot water. The natural skin moisture and oils are washed off with hot water. People with dry skin will have worse conditions with it.

Post-washing Habits

Some people are in a rush when it comes to drying themselves off after washing. They tend to scrub the towels onto their face and body. The right way to dry the skin is by gentle pats. Drying all the water completely will prevent the skin to absorb excess moisture. Leaving the skin with a little moisture let it rehydrate after a lukewarm bath.

Facial cream, moisturizer, and lotions are applied after drying. This will make the absorption of the ingredients better and make the product more effective.

For products that are used for daytime, choose the ones with SPF. The skin benefits from sun protection all the year round. The sun is getting harsher every season. Packing up with SPF is a good preventive measure.

Every once a while, do some exfoliation. Remove the dead skin cells that settle on top of the skin. This will make way for the new skin cells to come out. Exfoliating can come in the form of creams, scrubs, or loofah.

The face can be exfoliated as well but in a gentler manner. Exfoliating can scrape off oils and moisture so keep a moisturizer to use after.

Right Eating and Drinking Habits

Eating and drinking is a vital part of our lives. Without care on what we eat, we only let toxins and harmful ingredients enter our body. These come out in our skin, one way or another.

When the body lacks the right amount of water intake, the skin will dry up. It will also become more dull and lifeless. The water does more than just cleansing the body from the inside.

Not all delicious foods are healthy. Depending on your skin needs, you may need to take more of certain fruits and vegetables.

If you face stress, dirt, or pollution on a regular basis, pack up with foods that are high in antioxidants. This includes apricots, blueberries and its sister berries, oranges, kale, spinach and more. Avocados grow in select seasons so get some to help in hydrating the skin. Tomatoes, pumpkin, and carrots are also great for the skin.

Fats always sound bad for some reasons. But some of them are actually good for the body. There are good kinds that make the skin look more youthful. Olive oil is one good example that is also versatile in the kitchen. There are also healthy fats found in nuts, fatty fish, and eggs.

These skin care habits are easy to adapt to our daily lifestyle. Follow these steps to take much better care of your body.

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Should I Burn My Leg Hair Off?

Before you go running for a lighter and some inflammable fluid, let’s make it clear that this title was just a way of calling your attention to a well-known hair removal system that uses laser light to burn the hair follicles and stop hair from growing back. Or at least, make it go from dark and fast growing into almost invisible and slow-growing hair. While you will be burning your leg hair off, laser is a considerably safer alternative to trying to get third-degree burns yourself, and much less painful.

Laser hair removal is a minor cosmetic procedure where a qualified technician, or yourself if you choose to use one of the home laser hair removal machines approved for that purpose, beams small areas of your skin with high energy laser light. This energy is absorbed by the melanin in the skin and hair, heating them up and burning the hair follicle to deactivate or kill it. Since the skin has less melanin than the hair, the skin only gets uncomfortably hot and no blistering or burning occurs (unless the safety procedures are disregarded). The result: body and facial hair that falls on its own after a few days, and is replaced by either no hair, or a thinner and lighter version.

The decision of whether you should let laser burn your leg hair off comes down to three factors:

  • Are you suitable?
  • Can you afford it?
  • Can you deal with about 8 months of treatment?

Not all skin types are suitable for laser hair treatment, and while the best clinics have access to equipment that can burn dark hair on dark skin, the best results are usually accomplished on dark hair set against fair skin. So if the hair you want to remove is very light, or your skin is medium to dark, laser hair removal may not be suitable for you. If you tan easily, but your original skin tone is fair, you will need to let that tan fade in order to start your treatment. This may mean keeping your pins under wraps during the entire summer, or using sunscreen.

You will also need to take into account the cost and requirements of an extended laser hair removal treatment, as legs often require at least 6 to 8 sessions, split about 6 weeks apart. That can mean both quite a lot of money, and about 8 months where your legs aren’t allowed to be exposed to sunlight. You are also not allowed to remove leg hair by waxing or plucking or even worse, bleaching it, as the laser needs dark hair to function. This can be quite inconvenient if you enjoy sports such as swimming or want to wear short clothes during the summer, so keep it in mind before committing to it.

For many, the rewards of laser depilation far outweigh the cost and discomfort. It also beats other hair removal methods such as waxing senseless in terms of convenience and, while some discomfort is to be expected, it is considerably less painless than other permanent hair removal methods such as electrolysis. If you are so tired of the hair on your legs to consider burning it off, check out laser hair removal clinics in your area and you may be pleasantly surprised.

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Swim Training For Fighters (Part 1)

Swimming for conditioning is little used, little known or incorrectly used by most fighters and coaches. Not that they the coaches don’t have a plan, or goal but a lot of coaches take standard gym work into the pool and stay at one end, doing partner carries and jump squats, all great stuff but if they really understood the benefits of swimming they could put together a swim specific programme from circuits to aerobic, anaerobic and endurance sets.

Swimming is a great exercise and will increase lung capacity if used properly by a fighter which obviously has benefits in the ring in relation to hydrogen conditioning, swimming also puts 25lb of pressure on the whole body when swimming and is also a weightless form of fitness.

Obviously the benefits can only be reaped if the fighter can swim and is comfortable in a pool environment. The exercises below can be changed at anytime and are only a suggestion.

There are many swimming aids out there from paddles to pull buoys and all can be utilised, however one of the easiest and cheapest is to wear a t-shirt and extra swim shorts during training for extra drag, however caution should be exercised and only use this extra drag every few weeks. If you don’t your body will adapt and you will require more and more clothing for drag.

Pool Circuits are probably the easiest to start with and understood so below are a few circuits to start of with

Circuit 1

You will require access to swimming widths (deep end) for this circuit and require two mats one at either side for certain exercises, ensure a warm up is conducted prior to the start.

Swim 10 widths front crawl as fast as you can.

Pull yourself out the pool and do twenty press ups, slide into the pool swim a width underwater on the opposite side conduct nineteen press ups, then repeat until you have completed the set.

On completion swim 10 widths front crawl again then conduct double leg v sits as above on completion repeat the process and conduct double squat thrusts

Circuit

10 widths front crawl sprint

Press ups 20 -1 swimming a width underneath taking 1 press up off each side

10 widths front crawl sprint

Double leg v sits 20-1 swimming a width underneath taking 1 V sit off each side

10 widths front crawl sprint

Double leg squat thrusts 20-1- swimming a width underneath taking one squat thrust off each width

Rest is up to an individual between the sets but no longer than a minute.

Circuit 2

As above but run between width’s, this can be done in the shallow end or at the deep end if using the deep end use an aqua jogger which is a blue support belt which goes around the waist and is normally used for rehabilitation work in the pool.

Circuit 3

As above but swim lengths and only one front crawl sprint length is required between the exercises

Circuit 4

Make sure you have a partner for this set.

Both sprint from the shallow end until the deep end starts then back ten times.

Partner 1 piggy backs number two for ten sprints above then change

Partner 1 sprint’s same distance backwards for 4

Partner 2 squat jumps until partner 1 finishes (head under water back straight bum touching heels then explode upwards)

Swap over

1 minute rest repeat once more

Circuit 5

Partner squat jumps 30 seconds on 15 rest for 3 minutes

Swap over

Band punches standing with shoulders under water partner 2 holding band at rear for extra tension

30 seconds on 15 rest for three minutes (no bands use aqua dumbbells)

Swap over

Front crawl sprints* 30 seconds on and 15 rest for 3 minutes

Partner holds your ankles whilst you swim hard for 30 seconds on front crawl

Swap Over

Rest 1 minute repeat

Again the above are a suggestion however I feel these are the better exercises a fighter should be using in the pool for conditioning, as the lungs need to be overloaded in order to increase oxygen up take.

The last circuit should only be used with fighters who are competent in the water and are able to swim at a reasonable standard.

Deep end access will be required

The fighter treads water with their hands for two minutes, then feet for two minutes hands in the air.

The fighter then has their hands placed together behind their back using an elastic band, he then sinks to the bottom of the pool as soon as his feet touch the bottom he explodes to the surface sucks in a breath of air and submerges again, complete this for five reps.

If the band breaks the fighter starts again, for a more advanced workout tie the legs with an elastic band as well.

This drill develops the CV system and allows the fighter to go hypoxic as the hydrogen will start to soar through the body.

Give them a go and see how you get on, we have tried to minimise the amount of kit required, if you have no bands or aqua dumbbells to pull buoys will suffice for a start.

Next time we will look at swim sets to develop the fighter and add additional training to their arsenal.

If you try them please get back to us and leave a comment.

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The Cancer Prevention Diet: Lower Your Risks Today

Fighting cancer is hard, so why not do something to prevent it from occurring in the first place? More and more people are finding out that simple changes in diet and lifestyle are enough to drastically reduce their chances of getting all types of cancer. This can also work for those who have already been diagnosed by the disease and are seeking help from a naturopathic doctor.

In this case, the physician will tell you to remove foods that feed cancer and consume foods that boost your immune system and cleanse your body. This way, you can enhance your health and your ability to combat cancer.

The Ties Between Cancer and Your Diet

There’s plenty of evidence that links together what you eat with the development of cancer. This is great news for people who don’t mind exercising their free will to pick and choose better foods and drinks to consume. Your lifestyle choices also greatly affect your risks of getting cancer. Obviously, drinking too much alcohol and smoking cigarettes can also increase your chances of getting cancer.

If you don’t workout, this is inviting cancer to take over. You need to exercise to keep your vital organs doing what they do best – keeping you alive. Sedentary lifestyles lead to obesity, heart disease and diabetes, among other illnesses.

Eating organic foods is essential to keeping away harmful chemicals that can contribute to cancerous growths. Pesticides and herbicides are dangerous and accumulate in your body. This toxic buildup is what eventually allows cancer to form. Once it does, you will need to start eating and living better. You can also get help from one of the qualified alternative cancer treatment centers near you.

Do GMOs Cause Cancer?

There’s a lot of talk in the conventional and naturopathic doctor community regarding the dangers of genetically modified foods. This consists of plants and animals that have had their DNA altered to allow it to withstand droughts, cold weather and grow larger. They are also are designed to produce an insecticide to keep bugs from eating them.

The FDA insists that GMOs are safe for human consumption, however, these foods have only been placed in short-term studies. Animal tests have been done by independent scientists that reveal otherwise. It shows that GMOs can cause certain types of cancer. It also showed that even small amounts of pesticide can increase your risks of certain cancers, like breast cancer, leukemia, brain tumors, lymphoma, prostate cancer and brain tumors.

Now, let’s review what you can do to improve your diet to lower your risk of cancer.

Eat More Cancer-Fighting Fruits and Veggies

There’s no particular food you should be eating, but an assortment of fruits and veggies that help to combat cancerous growths is recommended. Eating a well-balanced whole food diet is still crucial. However, the following should definitely be implemented into your daily meals:

  • Broccoli
  • Spinach
  • Brussels sprouts
  • Carrots
  • Beans
  • Dark leafy greens
  • Tomatoes
  • Guava
  • Watermelon
  • Peas
  • Oranges
  • Berries

Eat Plenty of Fiber

Keeping a clean colon is essential for maintaining a healthy body. One way to do this is to consume lots of fiber. There are a variety of foods you can add to your breakfast, lunch, snacks and dinner to increase your intake of fiber, which can stem from whole grains, fruit, legumes and vegetables, such as the following:

  • Bran muffins
  • Brown rice
  • Apples
  • Pears
  • Bananas
  • Carrots
  • Celery
  • Bell peppers
  • Beans

Water should also be added – drink plenty of this to keep your body flushed of toxins and waste.

Cut Back On Processed and Red Meat

The number one issue with meat is that it processes through the body very slowly. This is because it lacks fiber, which as we see is essential for fighting cancer. Those who consume a lot of processed meats tend to have a higher risk of colon cancer. Then most processed meats are contaminated with pesticides, herbicides, GMOs and hormonal injections, which further increase your chances of developing cancer. Naturopathic doctors recommend choosing non-processed meat that is organic, grass-fed and contains no injected hormones or antibiotics.

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