How to Create an Exercise Routine and Make it a Habit

We've all been there. We go to the gym for a few days, maybe a week, and the next week rolls around and we give in to laziness or exhaustion. We find ourselves disappointed for not going. Despite all that determination you had in the beginning, you find it difficult to make daily exercise a habit and a priority. What is wrong with these people who are able to run every day? Why can't I do that too?

The problem isn't motivation or determination. You've probably got plenty of both. The problem is that you didn't keep at it long enough for it to become ingrained in your schedule. It wasn't a habit, but rather a temporary fix. So, how do you make exercise a priority in your life rather than something you do on a whim of inspiration?

In 5 easy steps you’re ready to go

Schedule The Time: Take your day and break it into hours on a piece of paper. Now, pencil in your workout time. It's recommended by many experts that you exercise in the morning. Not only do you burn more calories at that time, but it will energize you for the day. Plus, a bad day at work or an exhausting day at school won't keep you from getting your exercise in if you do it beforehand.

Choose Your Workout: What do you like to do? Whether it's swimming, running, cycling, or lifting weights, find something you enjoy. If doing the same thing daily bores you, do something different every day. Switch it up. Make it fun!

Set Your Goals: What do you want to get out of this? Do you want flat abs, skinnier waist, more muscle and bulk? Whatever it is, write it down. Post a note by your bed with that goal written on it to motivate you to get up in the morning and actually get out the door.

Stick to Your Plan: You wake up one morning and you're feeling a little sleepy. Once you decide you're going to do something, stick to it. This will be difficult and don't think that it ever will be easy. If you can make it through the first few weeks then you're fast on your way to making exercise a habit.

Reward Yourself for Good Behaviour: Is there a new pair of shoes you've been eying? How about treating yourself to a small piece of your favourite dessert? It's okay to reward yourself for being good. If it keeps you on track to creating a habit out of exercise, then go for it (as long as it's safe, healthy, and legal!).

What exactly does building a habit do for you? Most importantly, it makes exercise a priority in your life. Just like someone who makes a habit out of drinking coffee, someone who has a habit of exercising won't feel right if they don't get in their daily exercise time. And think of it this way: what a great thing to become addicted to! Most importantly, try your best. If you fall off track, don't get discouraged. Get right back on track and don't give up!

The effects of sleep pattern disturbance you are not aware of

It is a common knowledge that sleep is essential for human beings. 6-7 hours of daily sleep is necessary because sleep helps in keeping the heart healthy, it reduces stress and also helps in improving memory. However, sometimes, people have a difficulty in falling asleep for the adequate amount of time every day. They may sleep for very short period or for too long. This is known as sleep pattern disturbance, and can be caused due to several reasons.

Sleep Disorder Causes

Due to the modern-day lifestyle, stress has become an integral part of people's lives. Stress is the number one cause of disturbances in sleep patterns in people. Increasing anxiety and stress, people have difficulty in falling asleep every day. Along with stress and anxiety, fear, depression or any illness can also cause disturbances in sleep.

Consumption of caffeine containing products like coffee, sodas also lead to insomnia or lack of sleep.

There are several sleep disorders that can cause disturbance in the sleeping pattern. For e.g., disorders like insomnia, parasomnia, dyspnoea, can also be the potential causes for this condition. Therefore, we observe that this condition can be caused by as simple a condition as lack of physical activity, disturbances in the environment; or due to complex disorders like side effects of certain medication, illness or anxiety.

It should also be noted that sleep pattern and depression are related to each other. Depression can be one of the major causes if a person suffers from sleep disorders for a long time, without any known abnormality.

Sleep Disorder Symptoms

Difficulty in falling asleep is the most common and obvious symptom of sleeping disorders. The person may also wake up very early than usual, feeling of exhausted. These symptoms are accompanied by several other symptoms like feeling sleepy during the day, irritability, lethargy, fatigue, weakness, disorientation, inability to concentrate, frequent yawning and having dark circles under eyes. They look exhausted, have a blank expression on their face; and may show short temper and agitation.

Sleep disorders can also give rise to symptoms like bed wetting, sleep talking, sleepwalking in toddlers.

Sleep Disorder Treatment

It is essential to find out the root cause of sleep disorder in order to look for proper treatment. In case, the disorder is found only in one or two instances, there is nothing to worry about. On the other hand, if it appears frequently, one should surely look for professional help to treat it.

Sleep pattern disturbance related to pain or illness can be treated by treating the underlying illness itself with proper medical help. Other sleep disorders can also be treated with the help of medications and therapy. It is advised that people should not go for sleep medications without prescription, as they can be addictive and cause several side effects.

Self-help Methods

• Stress, anxiety, fear, should be reduced by following proper relaxation techniques. Techniques like yoga and meditation help in the same.
• People should avoid having caffeine containing products like coffee as they are related to insomnia. Similarly, smoking and drinking should also be reduced and avoided before bedtime.
• You should carry out at least one physical activity every day or exercise regularly to have sound sleep.
• You should follow a proper sleeping pattern or schedule, and avoid sleeping for long hours during the day.
• Lastly, you should note that the bedroom should be peaceful and quiet so as to avoid any disturbance while sleeping.

Proper sleep is essential for overall well-being. Therefore, you should treat sleep disorders with proper methods or professional help at the earliest.

Hyperopia (Farsightedness): Definition, symptoms and more

Hyperopia is more commonly known as long-sightedness or far sightedness.  It is caused by a fault in the ability of your eyes to focus.  For most people suffering from long-sightedness they will have difficulty focusing on objects that are close to them, with the object appearing blurred.  However, they will not have problems focusing on objects that are in the distance.

How Vision Normally Works

The images we see start out as light rays that pass first through the cornea, the slightly domed surface at the front of the eye, then through the lens before being focused on the retina, the area at the back of our eyes.  These light rays then become electrical signals that are carried by the optic nerve to our brains.

When Someone Has Hyperopia

As with normal vision the images a person with long-sightedness sees start off as light rays passing though the cornea and lens of the eye, but instead of the light rays being focused onto the retina, their point of focus is behind the retina, outside of the eyeball itself.

There are several reasons this can happen.  If the eyeball itself is too short, from front to back, then the light rays will not be able to focus on the retina.  Alternatively the problem may be at the front of the eye with the cornea or lens.  If the curvature of the cornea is too shallow it will not bend the light rays to the correct angle to successfully direct them at the retina, the same is true of the lens if it is too thin.

What Are The Symptoms of Hyperopia?

Hyperopia can affect people in different ways, depending on the life we lead and the job we do.  These are some of the more common problems people with untreated long-sightedness can suffer from.

Irritable and sore eyes can be a result of the constant struggle to see nearby objects and to read and write. Your blink rate may be affected if you are constantly staring at objects trying to get them into focus, giving your eyes a dry and scratchy feeling.

Inability to focus on magazines and newspapers is one of the most commonly thought of symptoms of far-sightedness.  Many people find themselves trying to hold things at arm’s length in an attempt to bring the text into focus.

Headaches and eyestrain are common amongst people with hyperopia and are caused by the constant struggle to focus on nearby objects and perform simple tasks.  Squinting is another coping method of hyperopia and can lead to headaches and tension from the unnatural exertion.

Who Suffers From Hyperopia?

When thinking of long-sightedness many people automatically assume it as condition related to ageing. While this is true, age related long-sightedness is actually called presbyopia and is a result of decreased flexibility of the lens. While this is part of the aging process it is still important to get your eyes checked by an optician.

Children can also suffer from hyperopia and some are born with it. For some children the condition will improve as they age and the normal development of their eyes will correct the problem. Even so it is still important to get a child's eyes checked if they show any signs of being long-sighted, as left untreated in young children it can lead to other problems such as lazy eyes.

Flatulence (Intestinal Gas): Overview of causes and treatment

Flatulence is the medical term for expulsion of intestinal gases through the rectum. It occurs when excess gases build up in the intestines and the rest of the digestive tract. These gases are then transported out of the body through the rectum and this condition is nothing but flatulence. There can be a number of reasons responsible for flatulence and bloating, the most common being the chemical reaction between certain foods we eat that stimulate the production of excess gas in the intestine. Flatulence is a part of digestion and is a perfectly normal condition. However, excessive flatulence can be the cause of a lot of discomfort and may call for medical intervention. Chronic flatulence can sometimes be a result of some underlying medical condition such as irritable bowel syndrome, constipation, and other digestive disorders.

What are the causes of flatulence?

There can be several reasons that can cause flatulence. Swallowing excess air and the breakdown of certain undigested food that is not digested naturally can result in excessive gas and bloating. Foods that are difficult to digest, such as starch and fibres, pass in the undigested form, from the small intestine into the large intestine. When this undigested food reaches the large intestine, a number of intestinal bacteria act upon it and produce several gases. These gases exit the body through the rectum resulting in flatulence. Other conditions responsible for bloating and flatulence include lactose intolerance, gluten intolerance, fat malabsorption, and constipation. Gastroenteritis, colorectal cancer, irritable bowel syndrome, and some other digestive disorders may also have flatulence as one of their symptoms.

What are the treatment options for flatulence?

Flatulence is a normal digestive condition and does not require any treatment. There are several natural treatment options that can be used to prevent excessive gas and bloating. Every person's body reacts in a different way to different foods. Certain foods may trigger flatulence in your case but a friend of yours may enjoy the same foods without any discomfort. So, the most important thing to do is to identify your gas trigger foods and avoid them. This list of foods that cause bloating can help you in doing so. Simple changes in the diet and lifestyle can help in preventing this condition to a great extent.

• If you are affected by excessive flatulence, you should avoid overeating and go for smaller meals that are easy on the stomach.
• Simple exercises such as brisk walking and jogging can provide great comfort and relief.
• If lactose intolerance is the cause for this condition in your case, remove all dairy products from your diet for some days to assess the effect on flatulence.
• Ginger and lemon juice works wonders for relieving bloating and is commonly used as a flatulence remedy. Some other home remedies for flatulence include cinnamon, basil, garlic, nutmeg, fennel seeds, cumin, and coriander.
• Drinking tea made with chamomile, fennel, caraway, dill, or peppermint after a meal also proves as a great flatulence cure.

These were some home remedies to prevent bloating and flatulence. There are a number of over-the-counter medications that are effective in treating flatulence. Antacids and certain digestive enzymes are the most common non-prescription remedies used to curb flatulence and bloating. They are available in both chewable forms as well as in the liquid form. Medications containing digestive enzymes may prove useful for those affected by flatulence problems due to lactose intolerance. Probiotics encourage the growth of friendly bacteria in the digestive system and can improve digestion, thus, reducing the problem of stomach bloating and gas. Another common over-the-counter medication that is believed to be effective against this condition is charcoal tablets. Charcoal absorbs the gas from the digestive system and thus reduces symptoms of flatulence. However, charcoal tablets should be avoided if you are taking any other medications.

One more thing that can help in relieving the symptoms is drinking plenty of water as it aids in the process of digestion. However, you must consult the doctor as soon as possible, if the symptoms of this condition persist for long and none of the remedies seem to be working.

Symptoms of Vitamin B12 deficiency you should watch out

Just like several other vitamins that our body requires for better functioning, vitamin B12 plays a pivotal role in producing and maintaining healthy nerves and blood cells. It also plays an important role in carrying oxygen from the red blood cells. So, vitamin B12 deficiency can lead to health problems that could have been easily avoided if you have had a proper diet that can provide you all the necessary vitamins levels including vitamin B12 levels. Now that you know how valuable vitamin B12 is for you, the important question that arises is how much dosage of vitamin B12 does a normal healthy person require on a regular basis? You need at least 2.4 mcg of vitamin B12 to keep the nagging ailments at bay that might be connected to the deficiency of B12.

Below are some of the vitamin B12 deficiency symptoms you need to watch out for:

Numbness

Deficiency of B12 may cause your nerves to shrink making you feel numb. You may not be aware of an interesting fact that this vitamin helps create myelin, which is the protective covering for your nerves. Therefore, if you have been feeling sudden numbness lately, it could be one of the signs of vitamin B12 deficiency.

Exhaustion

Do you feel extremely tired or weak and run out of breath just after a few minutes of walking or sometimes without evening doing anything at all? Well, it could be because you are missing on vitamin B12. Lack of this nutrient makes it difficult for the red blood cells to supply enough oxygen which eventually makes you feel weak.

Makes you look pale

Another common sign that indicates that you don’t have enough vitamin B12 is having a pale looking skin. If you are vitamin B12 deficient, your skin may start losing its healthy glow. Some researchers have also found that severe deficiency of B12 could result in jaundice. So it's advisable to get yourself checked as soon as possible.

Diabetes

Not every diabetic is vitamin B12 deficient. But if you have type 1 or type 2 Diabetes, chances are that you may be deficient in Vitamin B12.

Depression

You may probably know that serotonin is a neurotransmitter that keeps you happy and low levels of serotonin may lead to depression. But what you may not know is that vitamin B12 helps in the production of this neurotransmitter. Therefore, if you notice any signs ofdepression or frequent moods swings, you may want to check your vitamin B12 levels.

Being forgetful

Vitamin B12 plays a key role in your brain's functioning and its deficiency may affect cognitive functions resulting in memory loss and dementia, especially in senior citizens.

Natural Remedies for the Treatment of Runny Nose

Increase in the levels of air-pollution has given birth to various triggers that cause runny nose. Runny nose occurs when there is an excessive accumulation of mucus in the nasal and sinus passage. Exposure to common cold, an allergic reaction, extreme cold and hot weather can also trigger the runny nose. Many medicines are taken to treat the runny nose, but these medicines have side effects such as drowsiness. Moreover, medicines do not give you a long-term relief; it just dries the excessive mucus, which is not healthy for the body, as mucus should come out of the body. Using natural remedies can give you instant relief without any side effects. 

Here are some effective natural methods that can help in the treatment of running nose

1. Garlic 

• The antibacterial and antiseptic properties of garlic have the potential to cure numerous problems like respiratory infections, cough, cold, sore throat.  
• Allicin, which is the prime ingredient in garlic, plays the vital role in killing the unfavorable bacteria inside your body and prevents running nose.
• You can swallow a piece of raw garlic empty stomach and drink water. You can also use garlic paste in your daily food or drink garlic soup daily. 

2. Steam

• Steam opens the nasal passages blocked due to overflow mucus and provides relief from the irritation due to runny nose. 
• Fill a bowl with boiling water, cover your head with a towel and bend down little to allow the steam to enter your nose properly.   
• Steam can ease the several symptoms of allergy. It revives the proper flow of breathing and settles the infuriation due to sinus.

3. Ginger

• Ginger is loaded with antioxidants, antiviral, and antifungal properties, which are very effective in the treatment of the runny nose.
• You can eat small pieces of a raw ginger, or make a ginger tea. Ginger can be, also taken with honey to get better results. 
• The antitoxic ability of ginger kills all the bacteria and other harmful toxins in your nose and lungs. 

4. Turmeric

• The antioxidant properties of turmeric increase the flow of oxygen in the blood and anti-inflammatory properties of the turmeric reduce the inflammation caused due to excessive runny of the nose. 
• Mix a pinch of turmeric in a glass of warm milk and drink it every night to neutralize the triggers that causes the runny nose.
• Turmeric is not only effective in treating the runny nose, but it can also give you relief from the other symptoms of cold, cough, and chest infections.

5. Honey

• Honey contains strong anti-inflammatory, antiseptic, and antimicrobial properties, which gives you an instant relief from the symptoms of running nose.  
• Honey also contains hydrogen peroxide, osmotic effect, and has high sugar concentration, which fights infection at multiple levels. 
• To increase the strength of your immune system, mix one tablespoon of honey in warm water. Drink this empty stomach or just after waking up.

5 Natural Ways to keep your Eyes Healthy and Beautiful

Your eyes tell many things about yourself. Healthy and beautiful eyes enhance the face look and overall personality.  Sparkling and clear eyes are the sign of contentment and good health. 

However, unhealthy lifestyles, lack of proper sleep and the excessive use of mobile phones, laptops, and computers have adversely affected your eyes. Unhealthy eyes create many eye problems such as blurred vision, dry eyes, dark circles etc. 

Here are best 5 ways to keep your eyes always healthy and beautiful. 

1. Maintain water level

• Drinking sufficient amount of water and eating green leafy vegetables can keep your eyes hydrated. Increase fluid intake ensures proper blood circulation in the eyes. Consuming fresh fruit juice also keeps the eyes hydrated.
• Splash your eyes with normal water a few times a day to keep the water level in the eyes maintained. This also helps to re-energize the tired and dull eyes.
• Do not look on your computer or a smart phone screen for too long, frequently blink your eyes to maintain water level and to prevent them from drying. 

2. Eye exercise 

• Doing simple eye exercise can enhance the blood circulation to the eyes and gives you relief from eyestrain.  
• Move your finger in front of your eyes, vertically and horizontally. Move your eyeballs along with the movement of your finger. Regularly do this exercise for 10 minutes.
• Close your eyes, squeeze them, and then open your eyes swiftly and as wide as possible. Follow this exercise until water starts coming from your eyes. This drains the excessive fluid from your eyes. 

3. Rose water

• Rose water is the best natural cleanser for the eyes. It reduces the pressure around eyes and gives you soothing effect. 
• The antibacterial and antiseptic properties of rose water, reduce the stress, fatigue, and cool down your eyes. Rose water also reduces the puffiness beneath the eyes.
• Dip cotton in rose water, close your eyes and clean the area around your eyes with it. You can also soak cotton ball in rose water, place it on your closed eyes and leave for 10 minutes.

4. Eye massage

• Tenderly massage your eyes to improve the blood circulation and get relief from eyestrain.
• Rub the palm of your hands together aggressively to make them warm, now close your eyes, place warm palm on your close eyes, and feel the warm and soothing effect.
• Lightly dip your fingers in coconut oil, massage the area around your eyes using your finger. Massage inner and outer eye circles, eyebrows, and area under your eyes.

5. Cucumber 

• The presence of caffeic and ascorbic acid in the cucumber helps in storing the water in your eyes for a long time. 
• Cucumber reduces the puffiness, swelling and dark circles beneath your eyes and provides a glow to your eyes and skin.
• Lie down, place the two thick slices of cucumber on both the eyes and leave it on your eyes for at least 20 minutes to get the best results.

Top 5 Natural Antibiotics to Fight Bacteria

Antibiotic is a medicine that slows down the growth or destroys the microorganisms, especially bacteria. If growth of bacteria is not stopped, it can lead to an acute infection in ear, stomach, skin or scalp. Various types of antibiotics are used to treat and prevent bacterial infections. However, antibiotics are not effective in treating fungal infections, which are caused by the virus. 

Nowadays, most of the people tend to take antibiotics for every other small issue as a result antibiotics have become one of the over-prescribed medicine today. If an antibiotic is, taken without any medical consultation, it may kill essential defensive bacteria in your bowel area and lead to side effects such as indigestion, nausea, vomiting, and diarrhea. The natural antibiotics not only fight with bacteria, but also give you numerous other benefits in the long run. 

Here are 5 best natural antibiotics, which can help you in combating harmful bacteria, without any side effects.

 

1. Honey

• The anti-inflammatory, antiseptic, and antimicrobial properties of honey make it one of the best natural antibiotics.
• The presence of acid, hydrogen peroxide, osmotic effect, high sugar concentration fights the bacterial infection at various levels. 
• Replace your daily intake of sugar with honey to boost your immune system and to fight harmful bacteria. 

2. Garlic 

• Garlic is loaded with antioxidants and is very potent in fighting with intestinal parasites. 
• Allicin, which is the prime ingredient in garlic, plays the vital role in killing the unfavorable bacteria inside your body and protecting you from dangerous infections.
• Vitamins, nutrients and minerals present in the garlic protect you from the chest and digestive infections.  
• You can swallow a piece of raw garlic empty stomach and drink water. You can also use garlic paste in your daily food.

3. Turmeric

• Turmeric is full of bioactive compounds and has rapid healing properties. Turmeric is often used as a spice in foods, and can be taken by mixing it with milk. 
• Turmeric reduces inflammation in the body caused by the bacteria and increases oxidants in the blood making to more healthy and pure.
• It lowers the risk of cancer and brings a glow on your skin; turmeric can also be, used as an anti aging supplement.

4. Ginger

• Ginger gives relief to your stomach from inflammation and reduces your urge to vomit.
• Ginger is the best supplement in treating indigestion due to bacteria as it absorbs nutrients easily and kills pathogens in the gut. 
• One can eat raw ginger, or in the form of juice mixed in water, drinking ginger tea daily can also be effective.

5. Neem 

• Neem is packed with antimalarial, antifungal, antibacterial, antiviral, and antioxidant, antimutagenic, anti-inflammatory and antihyperglycaemic properties.
• Neem helps in fighting acne, pimples, eczema, skin rashes and psoriasis.  Neem also builds immunity to fight against cavities, gingivitis and other oral problems.
• A couple of raw neem leaves can be taken daily with lukewarm water, you can also take neem tablets or neem juice daily until the bacterial infection in gone completely. 

4 most common birth defects in India

Birth defect is a condition that occurs when a baby is still developing in the mother’s womb. Birth defects can be defined as non- development of any body part or problem in working of any bodily organ. There are several types of congenital disorders ranging from minor to major disorders. Most of the birth defects can be treated with medications and surgeries. Heart defects are the most common type of birth defects. Some of the birth defects can be prevented by providing healthy and stress free environment to the pregnant woman. There are nearly 2 million cases annually of birth defects in India.

Cleft lip or palate- Cleft lip and cleft palate is a disorder relating to the jaws and face. Cleft lip appears when there is a split in the lip. The split may vary in size and connects the upper lip and nose. A cleft palate appears when the baby’s upper lip is not developing in the mother’s womb. The palate consists of two parts, the hard palate and the soft palate. The soft palate is located inside the mouth and is made up of a soft tissue. The hard palate is the bony portion, which is visible due to the absence of the upper lip.

The treatment of Cleft lip and cleft palate includes a surgery that closes the opening and re-builds the lip. Cleft lip surgery is performed within 12 months of age and surgery of cleft palate by the age of 18 months.

Congenital Heart Defects- Congenital heart defect is a condition in which the heart of the baby is not fully developed. A congenital heart defect includes defects in arteries and veins, underdeveloped heart walls, and defect in the heart valves. Symptoms of congenital heart defect are abnormal heartbeat called a murmur, breathing problems, swelling around eyes.

A congenital heart defect can be treated with surgery, medicines, or a mechanical aid like a pacemaker.

Missing or Underdeveloped limbs-The exact cause of this birth abnormality is not known. Exposure to a hazardous chemical or virus during pregnancy can cause underdeveloped limb. That chemical or virus may not have an impact on the mother, but can create serious complications for the baby.

An artificial body part (prosthesis) may be fitted in the place of underdeveloped limb. It is advised to fit prosthesis as early as possible to make baby more habitual to it. After some years, the baby undergoes a physical therapy, which helps the baby in controlling the prosthesis.

Sickle cell disease- Sickle cell disorder is a group of diseases that results in the breakdown of red blood cells affecting the ability of red blood cells to transfer oxygen throughout the body. This disorder is also known as sickle cell anemia. Sickle cell disorder leads to deformity in the red blood cells; these cells generally live up to 120 days, but due to this disease red blood cells dies early resulting in lack of oxygen supply in the body. If sickle cell anemia is not treated in time it may damage some vital organs of the body.

This condition cannot be treated. However, intake of vitamin and mineral supplements and folic acid medicines can prevent this disorder from getting severe and provide relief from the general symptoms.

Five Natural Remedies for Foot Pain

Foot pain has become one of the most common problems nowadays and people of every age complain about it at some point in their lives. Foot pain can happen anywhere in the foot be it ankle, heel, sole, arch or toes. There are a number of factors that lead to foot pain; factors such as injury, uncomfortable shoes, old age, and excessive burden on foot. Other health conditions such as deficiency of minerals, #diabetes or some kind of weakness may also cause foot pain. There are several things you can do at home to get rid of foot pain. Here are some best remedies for foot pain.

1. Ice pack

• Ice therapy is an effective way of reducing the pain in the foot. The freezing temperature soothes your painful nerve providing instant relief from the pain.
• Massaging an ice cube on the affected area reduces the swelling or inflammation and slow downs the blood flow.
• You can use an ice pack or directly use crushed ice or an ice cube to treat the affected area. 

2. Epsom salt (Sendh Namak) 

• Using Epsom salt is one of the oldest methods to reduce the pain and swelling of the foot and giving instant relief from foot pain.
• Fill a half bucket of hot water mix two teaspoonful of Epsom salt in it and soak your painful feet in Epsom salt water for at least 15 minutes or until the water cools down. 
• Combination of heat and Epsom salt, creates same as effect as magnesium, which helps in easing the foot pain.

3. Vinegar 

• Vinegar is highly potent in treating foot pain and other body aches. Use of vinegar increases blood flow, reduces inflammation and provides instant relief to your foot pain due to strain and sprain. 
• Add two tablespoons of vinegar in hot water and soak your feet in it for 20 minutes. You can also soak paper towel in vinegar mixed hot water, keep that paper towel on your feet, and repeat again.

4. Hot and cold water

• The combination of hot and cold-water therapy work as, an instant pain reliever.  The cold water helps in reducing the inflammation and hot water promotes the blood flow.
• Fill two tubs or buckets, one with hot water and another with cold water. Dip your painful feet first in hot water for 2-4 minutes and then dip your feet in cold water for 1-2 minutes. Repeat this process a couple of times. One can apply heat pad for 5 minutes, followed by an ice pack. 

5. Massage 

• Use a massage roller primarily designed to massage the soles of your feet or roll your bare foot over a tennis ball. You can also use hot oil to massage on your sore feet.
• Massaging the affected area stimulates the blood flow. Massage reduces the stress, pain, and tension in the muscles. Apply pressure with your thumb on points with excessive pain. 

Cerebrovascular Diseases: Symptoms, causes, diagnosis and treatment

Diseases related to our blood vessels are known as vascular diseases. Cerebrovascular disease is also vascular disease associated with the cerebrum of the brain. This disease hinders the supply of blood to the brain leading to the shortage of oxygen in the brain resulting in stroke. Cerebrum part of the brain is responsible for the control heart beating and other higher functions of the brain such as thought and action. 

Some common types of cerebrovascular diseases

• Cerebral Embolism- It occurs when blood flow to the brain is blocked due the presence of air, plaque or a clot.  
• Cerebral Thrombosis- It is a blood clot that appears in the blood supply to brain.
• Cerebral Hemorrhage- It is a type of stroke causing internal bleeding and damage to the brain cells.
• Aneurysm- It is a disease leading to the swelling in the artery, which occurs in the brain, back of the knee or intestine.  

Symptoms of cerebrovascular diseases

• The symptoms of cerebrovascular disease are dependent on the location of the person’s embolism, hemorrhage or thrombus and the level to which the cerebral tissue has been destroyed.
• Patient may not be able to cough properly and loses his gag reflex. 
• Difficulty in swallowing, poor hand-eye coordination, speech impairment.   
• Vomiting
• Dizziness
• Fever
• Sudden Weakness
• Loss of balance
• Paralysis and Coma

Causes of cerebrovascular diseases

• Stroke occurs when a blood vessel that transports blood to the brain is jammed due to plaque or a blood clot which causes brain cells to die leading to stroke. 
• On the other hand, it is possible, a clot may have formed in some other part of the body and travelled to brain and blocked the artery through which the blood is transported to brain.
• Some lifestyle diseases that are major risk factors of stroke include diabetes, hypertension and obesity.

Diagnosis of Cerebrovascular diseases

The treatment of cerebrovascular diseases is conditioned upon the natures of individual disease. There may be different types of strokes and due to various reasons, before the treatment is necessary to know the problem associated with particular patients. 

• A doctor often diagnoses a stroke using a stethoscope, noticing abnormal sounds of blood flow or a through physical examination of patient is done.
• MRI-Magnetic Resource Imaging or MRI is the scan done for detecting strokes. MRI examines your blood vessels using magnetic and radio frequency waves to generate a comprehensive view of organs and system inside your body.
• CAT Scan- Computerized axial tomography is a painless procedure done to identify the origin of hemorrhagic strokes and shows the bleeding in the brain and damaged cells due to stroke. 

Treatment of Cerebrovascular diseases

• The treatment for cerebrovascular diseases comprises of medication and changes in the lifestyle of the patient. 
• The emergency treatment of cerebrovascular diseases involves injecting medicine into the brain or discarding clot with surgery.
• Surgery is done for the treatment of aneurysm, hemorrhage, thrombosis embolism and occlusive vascular diseases so that oxygen and nutrients can be delivered to brain without any obstruction.

Eat fruits to get a flat tummy

Apart from working out in the gym, healthy diet also plays a vital role in getting flat abs. There is a saying; Abs are made in the kitchen not in the gym. Maybe we are doing many abdominal exercises, but, what gives shape to our tummy is a diet full of nutrients. Eating certain foods helps us to achieve our fitness goals faster and aids in reducing bloating and slim down body.

Here are some foods that will burn your tummy and make your belly flat.

1. Apple

• Apples are loaded with essential antioxidants, dietary fiber and falavanoids. Apple reduces the risk of heart diseases, cancer, hypertension and diabetes.
• Pectin fiber present in apple is a natural fat burner. Polyphenosis found in an apple makes it, low in sugar and calories.
• An apple is a daily snack for flat abs, research shows that people who eat an apple daily reduces excessive weight much faster.
• Caffeine present in an apple provides more energy for your core out. Eat an apple, every time before workout.

2. Berries

• Fibers present in the berries traps the food particles and flush the harmful toxins out of your body before they proliferate in your internal system.   
• Berries are rich in antioxidants, boost your immunity and digestive system, and keeps blood sugar and stomach bloating under control.
• Eating strawberries, raspberries and blue berries improve blood flow in your body and help muscle contract more effectively. 

3. Nuts

• Nuts like almonds, pistachios, walnut and cashews provide all round health benefits to your body. Eating these nuts maintains the level of daily protein intake.
• A handful of almonds are a healthy way to get essential daily fats in your body. You can add nuts to your morning breakfast, evening snack or make a milkshake of it.
• Nuts provide you with high levels of fiber and help combating against indigestion, bloating, constipation and other diseases related to the digestive system.

4. Eggs

• Eggs are an abundant source of protein, amino acid present in the egg is responsible for the development of muscle fiber.
• Eating eggs in the breakfast keep you energized throughout the day. Eggs have some unique feature which makes them weight loss friendly.
• A large egg contains about only 80 calories only, but is full of healthy nutrients.

5. Yogurt

• Yogurt is one of the best sources of calcium and keeps your digestive system healthy. 
• The probiotics present in the yogurt reduces the chance of constipation, bloating and gas and promotes the growth of healthy bacteria for better motions.
• Yogurt is catalyst in the burning of fat and promotes weight loss.

6. Fish

• Eating seafood, especially salmon fish increases the rate of metabolism in your body; eating fish also lowers down your cravings for unhealthy food.
• Salmon and tuna fish are a major source of omega-3 fatty acids and besides making your metabolism more efficient, it also improves the glucose insulin response.
• One can also take fish oil capsules to for muscle building and weight loss.