How Your Social Skills Boost Your Health!

Honestly, do you feel comfortable to talk to complete strangers? How about talking in front of an audience, do you feel just a little nervous or are you running for shelter? Well, a little shyness seems perfectly normal and not spontaneously talking to strangers may just be considerate. Then what does my innate preference to socialize have to do with my Health, if anything?

“Social Health” is one of the 6 constituents that amount to the “whole health”, or Holistic Health of a human being; and it has to be correlated in an assessment with the Physical-, Mental-, Emotional-, Spiritual- and Intellectual elements – when we want to forestall future loss of Health and Vitality, such as in Predictive and Preventive Health-care.

While the state of Physical Health is assessed and expressed by consensus by medical sciences, of what and how to include Biomarkers into a numerically normative standard – “Social Health” is ambiguous in terms and flatly ignored in contemporary Health assessments. It is noteworthy, however that the pharmaceutical industry is all but overlooking Social Health as revenue generator of significance. In order to prescribe medicine a disease condition must first be identified, thus we are now referring to “Social Anxiety Disorder”, and of course the “Attention Deficit Hyperactivity Disorder” (ADHD).

What is Social Anxiety Disorder?

Social anxiety disorder is an anxiety disorder in which people fear social situations where they might be embarrassed or judged. When put in a social situation where they might become anxious sufferers have symptoms such as a racing heart, trembling, blushing or even sweating. This anxiety disorder is not uncommon by any stretch of the imagination – some sources say it affects more than five million Americans any given year. (Source:

But that’s not the only “Social Pathology” that we know, there is Panic Disorder, Obsessive Compulsive Disorder (OCD), Trichotilomania, various Phobias and others. Some common drugs that are typically prescribed in the Social Health arena are: Zoloft (Sertraline), Paxil (Paroxetine), Lexapro (Excitalopram Oxalate), BuSpar (Buspirone), Xanax (Aprazolam), Effexor FR (Venlafaxine), Adapin (Doxepin) and Prozac (Fluoxetine).

What about Depression?

Depression may come either as a cause or the result of a Social Health condition. A depressed person is typically not interested in socializing, but that doesn’t mean a non-gregarious person is also depressed. Depression is also a common Drug side effect; for example the stimulant drugs prescribed for abating ADHD, such as Ritalin, Adderall, and Dexedrine can cause depression, in addition stimulant medication are well known to lead to nervous tics, hallucinations, and bizarre behavior – which seems to run counter to remediation of Social.Health.

Social Competence and Skills

We consider Social Competence to be the antonym of Social Anxiety: a person that is not afraid of meeting with strangers and impromptu interactions with others. An individual having the ability to adapt to a specific audience and influence it to act according to his or her will, can certainly be described as socially competent. Social skills can be learned from early childhood throughout adult life (for example: Social competence is an elusive concept however, when we try to define it within the individuals whole Health or Vitality. How is it measured and weighed against the highly intertwined Spiritual-, Emotional-, and Mental Health elements? Even if we could assess Social Health on its own, we would have to agree on some numerical normative standard, such as we use for cholesterol and blood pressure.

However vague the concept and the absence of a scientific paradigm and benchmark, it seems obvious that a “totally healthy individual” is also a socially competent person; while a socially phobic person is not completely healthy, even though the condition may be fixed with simple lifestyle adjustments such as balanced nutrition. Social competence and skills are not delivered or restored by any drugs, this is evidenced by the fact that none of the prescription drugs is known to cure the condition, they just depress the symptoms. The best therapy and enrichment in life may come from training and practicing social skills, interacting with Others positively impacts the Spiritual-, Emotional- and Mental Health elements and ultimately prevents the Body from developing disease symptoms.

Healthy Snacks for Kids, Adults and Weight Loss – An Introduction

Any diet plan which does not address our urge to snack is going to be a difficult plan for most folks to follow. Many dietitians and fat loss experts recommend eating 6 smaller meals a day rather than the 2 or 3 meals the majority of people eat. Snacking helps keep your metabolism up throughout the day, which makes it easier for your body to burn off fat.

That being said, when you do snack, there are a variety of dieting snacks which can actually boost your metabolism even further rather than adding on the extra pounds. The truth is that the main reason so many diet plans fail is because they don’t offer healthy snack recipes. Dieters left to their own devices are often all too quick to rationalize that a cheeseburger is an appropriate “snack” food because it contains vegetables.

If more fat loss programs incorporated a snacks list or recipes into their plans, they would help dieters be more successful. Programs which are too restrictive and which cut out the snacks completely set people up to fail.

By allowing folks the option of incorporating healthy snacks for weight loss into their diet plans,this can set their clients up for success by teaching them a healthy, sustainable way of eating. Another reason so many diets ultimately fail is that they are unsustainable in the long term. Yes, they help people lose weight at first, but after a few months, people just can’t adhere to the restrictive diet and exercise routines anymore and they “slip” and eat a snack. Then they feel so awful about falling off the wagon that they tell themselves they should just give up on their dieting goals and go back to eating whatever they want. And sadly, that’s exactly what many people do.

The simple solution for losing weight and being able to keep that weight off long term is to retrain yourself to consume healthier food. You don’t necessarily need to restrict how much you eat every day, just what you eat each day. Believe it or not, there are both healthy snacks for adults and even healthy snacks for kids. That’s right, little treats that children will actually want to eat because they are more than just nutritious, they’re delicious as well.

If you are serious about dieting or committed to feeding yourself and your family a healthy, nutritious diet, then find out more about quick recipes that you can knock up for you and the family and keep fresh.

Vitamins, Minerals and Overall Health – Part 1

Everyone is well aware that a well balanced diet can provide them with they should be taking multivitamin/mineral supplement, but not many fully understand why. The minerals in your food are obtained from minerals in the soil, but if the soil is depleted there will be little to no minerals in the soil. Vitamins are formed naturally in plants, but no one food has all the vitamins you require on a daily basis. Everyone should take a supplement to fill in the gaps, and to promote health and vitality. However, not all supplements are created equal, and many forms of minerals and vitamins may not be absorbed. We will begin with the vitamins and their essential roles in human health.

Vitamins are classified into one of two groups, fat-soluble or water- soluble, and the group a vitamin belongs to is determined by how the vitamin is absorbed. How each vitamin is absorbed is complex, but can be simplified. If absorbed directly through the intestinal lumen into the blood stream, the vitamin is classified as water-soluble. If absorbed along with dietary fat, and transported to the liver before entering the bloodstream, the vitamin is considered fat-soluble. Fat-soluble vitamins can only enter the bloodstream via the lymphatic system. Vitamins are responsible for hormone production and regulation, cellular functions, and overall homoeostasis of the body. Each vitamin has a specific function in the body and if the vitamin is absent, an individual can become ill, and possibly even die.

Water soluble vitamins are more numerous than their fat-soluble counterparts and include vitamin C and the many different types of vitamin B. Many water-soluble vitamins are heat-sensitive, and can be destroyed by cooking or processing, thus eating fortified or raw foods is important to getting enough of these vitamins.

Vitamin C, or ascorbic acid, is the most well known vitamin and obtained from many fruits and vegetables, such as berries, citrus fruit, and brassica vegetables. Ascorbic acid is easily absorbed into the bloodstream and utilized by the body, thus is a highly bio-available vitamin. Vitamin C is important in collagen production and rejuvenation, keeping skin and tissues healthy, metabolism of proteins and fats, and is a potent anti-oxidant. An adult should get at least 60mg a day to prevent deficiency, which can lead to a disease known as scurvy.

Vitamin B has many different forms, each with a specific yet vital function in the human body. Vitamins B1, B2, and B3, also known as thiamin, riboflavin and niacin respectively, each play a specific but functionally different role in glucose metabolism and cellular energy production. Thiamin is found in low concentrations in many foods, and fortified in milk, milk alternatives and cereal grain products. Beri beri is the disease caused by thiamin deficiency, and can cause edema, and/or mental and cardiovascular problems. The average adult should consume 1.3mg of thiamin daily to prevent deficiency. Riboflavin has an additional function as B6 cannot be converted into a useable form without the presence of riboflavin. Riboflavin is present in milk and milk alternatives, liver and meat, and fortified grain flour. 1.6mg of riboflavin is required daily to prevent deficiency symptoms. Riboflavin deficiency is not fatal but can cause skin problems, such as lesions and dermatitis. Niacin is available as nicotinic acid or nicotinamide, the common supplemented form being nicotinic acid. Aside from niacin’s metabolic role, niacin can have a positive impact on overall cardiovascular health and has been shown to lower blood pressure. Tryptophan, an amino acid, is converted to niacin, thus the daily intake is expressed as niacin equivalents, or NE, and 1NE of niacin is roughly equivalent to 60mg of tryptophan. Tryptophan can be found in all protein sources. Taking a high dose of niacin can cause an event known as a niacin flush, a reddening of the skin caused by blood vessel dilation just below the skin. Niacin deficiency causes a condition called pellagra, the symptoms progressing from dermatitis, diarrhea, dementia and eventually death.

Vitamin B6 is a multifunctional vitamin, being utilized in many roles in the human body. The primary role of B6 is the breakdown of proteins into amino acids, which can impact niacin status as previously discussed. Vitamin B6 is essential to the human nervous system, as B6 is involved in the synthesis of neurotransmitters, chemical signal hormones, such as serotonin, dopamine and epinephrine. Vitamin B6 is also involved in the production and regulation of steroid hormones. The process to convert glycogen to glucose occurs during fasting and strenuous exercise. Another important function of B6 is red blood cell formation, particularly the formation of heme, the oxygen carrying component of haemoglobin. Finally, B6 also plays a small role in immune function regulation, a process which is still under investigation. Vitamin B6 is found in many meats, grains, nuts, vegetables, and bananas, and the average adult requires 1.8mg a day to prevent becoming deficient. As vitamin B6 has many functions, being deficient has many symptoms, such as sleeplessness, dermatitis, irritability, and depression.

Folate, also called folacin and folic acid, is another vitamin with many functions throughout the body. Folate is critical to DNA and RNA synthesis and repair, required processes in every cell that actively divides, such as skin, blood cells, intestinal lumen, and sex cells, such as sperm. Folate is especially important to children and women attempting to get pregnant or are pregnant, as there are many repidly dividing cells in need of DNA and RNA. Deficiency during pregnancy leads to neural tube defect and can cause loss of life. Folic acid is the best absorbed and adults should get at least 220 mcg a day, more if trying to conceive. Symptoms of deficiency in adults include anaemia, weakness and depression. A cobalamin deficiency may be masked by a folate deficiency because the same type of anaemia is cause and separate testing must be used to determine the cause. Folate can be found in fruits, veggies, seeds, and legumes

The largest and most structurally complex B-vitamin is B12, or cobalamin. Cobalamin is the only vitamins to require a receptor, or ‘helper’, to be absorbed into the body. Due to the need for a receptor to be absorbed, cobalamin absorption can be inhibited by gastric disorders, such as pernicious anaemia, colitis or atrophic gastritis. Cobalamin plays a role in metabolism, and neurological function, but the largest role fulfilled by cobalamin is the formation of red blood cells. The average adult requires 2mcg a day to avoid deficiency, and sources include meats, including fish and eggs, and some forms of algae. Cobalamin deficiency is characterized by memory loss, tiredness, weakness and dementia and can take up to 7 years to occur. A cobalamin deficiency can also be masked by a folate deficiency.

Biotin is a B-vitamin important to cellular growth and renewal, and cellular processes. Many enzymes are biotin-dependent and without biotin, cellular growth and renewal, and cellular functions would not occur. Biotin is found in many food sources, but is bound to a protein that inhibits its absorption. Pancreatic enzymes can remove the protein and allow biotin to be absorbed. Symptoms of biotin deficiency include hair loss, dermatitis, depression, lethargy and even hallucinations. To avoid deficiency, the average adult requirement for biotin is 30mcg a day.

Our final water-soluble vitamin is pantothenic Acid, also called vitamin B5. Pantothenic acid is very important in metabolism of carbohydrates and fatty acids, and is also very important to cellular energy production and the synthesis of cholesterol in the body. Pantothenic acid has been shown to aid in accelerated wound healing and even lowing cholesterol. Similar to biotin, pantothenic acid must be freed from a protein before it can be absorbed and used in the body. Pantothenic acid is widespread and found in meats, dairy, whole grains, and legumes, allowing the average adult to easily acquire 7mg a day. Deficiency is rare but presents as burning sensation in the extremities, known as Burning Feet Syndrome.

There are four vitamins considered fat-soluble; vitamins A, D, E, and K. Vitamin A has several different forms and the compounds are known as retinoids. Retinyl ester is the form that is found in food and also stored in the liver. Foods rich in retinyl ester include fish, meat, dairy, and egg yolks. In plant food sources, compounds known as carotenoids supply retinyl ester. Carotenoids can be found in orange and yellow fruits and vegetables, dark green vegetables and tomatoes. Once absorbed into the body, vitamin A is used for several functions. Retinal is the form of vitamin A responsible for vision and the ability to adjust to changes in brightness. Retinoic Acid is the form of vitamin A responsible for reproduction, growth, immune system function and cellular health. Vitamin A deficiency can lead to a condition called Night Blindness, where vision recovers slowly after a bright flash of light. Night blindness is an early indicator of developing deficiency and continuing deficiency can lead to complete loss of vision. Deficiency also causes retarded growth, failure to reproduce and decreased immunity. As vitamin A is stored long-term in the body, toxicity can be caused by consuming too much of this vitamin. Excess can cause headache, vomiting, liver damage, hemorrhage, and even coma. Vitamin A is also a teratogenic, causing birth defect if too high in pregnant mothers. The recommended daily intake for vitamin A is 600mcg a day for adults, 700 for pregnant mothers.

Vitamin D is synthesized in the presence of sunlight but is also available in fish and fortified milk and milk alternatives. As a multifunctional vitamin, an individual should make sure to consume the recommended 5mcg a day to maintain good health. Vitamin D has not toxicity linked to higher dosages and many now take up to five times the recommended intake daily. Vitamin D is critical to calcium and phosphorus homoeostasis in the body by assisting the kidneys in recovering calcium and phosphorus if needed. Vitamin D aids in bone growth and maintenance, and ensured healthy bone density. Vitamin D is also shown to help regulate immune function and aid in disease prevention. Vitamin D deficiency can lead to improper bone formation in children, a condition known as Rickets, or loss of bone density in adulthood, a condition called osteoporosis. Both conditions are link to low dietary calcium and lack of physical activity.

Vitamin E, also known as tocopherol, contributes in many roles in the body, the best known function being its potent anti-oxidant ability. This vitamin protects cells and molecules from oxidant damage that may cause harm to the body or inhibit the functions of cells. Vitamin E also contributes to gene expression and immune function, but most commonly scavenges for anything that may cause oxidative damage. Vitamin E can be found in seed oils, and some fruits, such as avocado and pumpkin and the average adult should consume 10mg a day.

Vitamin K is available in three forms for absorption; phylloquinone, menaquinone and menadione. Phylloquinone is the form found in plants, menadione is the synthetic form found in supplements, and menaquinone is the form made by intestinal bacteria, which is also the form used in the body. The first function of vitamin K is blood clotting. Vitamin K, along with calcium, is responsible for initiating the cascade to form a blood clot. Without vitamin K, an individual would not be able to stop blood flow if injured or if a blood vessel ruptures. Secondly, vitamin K is used to synthesize bone proteins and thus supports the growth and maintenance of bones. There are no toxic effects associated with vitamin K, but deficiency can cause hemorrhages. Infants are the most susceptible to deficiency as breast milk is low in vitamin K and intestinal bacteria are not yet established to make menaquinone. The daily intake recommended for adults id 80mcg.

Many vitamins are essential to several functions in the human body. Minerals too have many functions and many vitamins rely on minerals to carry out cellular functions. Part two will explore the use of minerals in the human body and identify the best sources of food.

Exercise – How to Strengthen Your Body and Improve Your Health

“You are never too old to become younger.” – Mae West

One of the mistakes often made by adults is to relate most health complaints in the later years to the aging process. While it looks “reasonable” to think so, it is a very fatal error.

This warped attitude and reasoning, stems from human nature in always wanting to put the blame of the woes affecting him or her on other people or things, when unable to explain certain phenomena or decipher the reasons for the happenings within or around him or her.

Use It or Lose It

It may look or sound strange to the uninformed, but it is true and very real. When we are young, our “restlessness” in actively engaging in a number of physical activities (whether programmed by our parents, school or not) helped greatly in keeping us healthy and physically fit.

For this reason, you will come to understand why athletic people, who exercise regularly, are usually healthier than most folks. The only exception being those who engage in the use of steroids or psychotropic drugs to enhance performance. This group, sooner than expected, pay an unusually high price for their indiscretions and fizzle out . . . like the airy breeze.

The important point to note here is the role of physical exercises in strengthening and revitalizing our body organs to keep them strong, healthy and functional at optimum levels. The more regularly you exercise, the healthier you become.

You either use your body well or you loose it. Put in another way, you either learn to always keep your body organs healthy, active and energized or you will gradually loose the ability to use them properly as the years go by. That should be enough food for thought.

Malaria and Exercise: What Is The Connection?

So what has this (exercise) got to do with the prevention, treatment, cure and eradication of malaria? And how can it help you to Be Malaria-Free For Life?

A lot. And the reason many people don’t recognize the importance of exercise in maintaining optimum health, is because of its simplicity. It has no fanciful names, jaw-breaking nomenclature or complicated gadgets to use nor procedures to follow.

Your body as a natural rule only requires that you keep its organs functioning at the best possible level through good nutrition and regular exercises. And to ensure that this simple requirement is met, your role is to give just a minuscule amount of your time, say ten to thirty minutes each day to exercise. That’s all. No big deals or hassles.

Now, is that too much to ask in order to keep you perfectly healthy and in addition make you to Be Malaria-Free For Life? If you consider that too much, what will you say of having to pay USD1,000 (one thousand US dollars) every time you are hospitalized for a malaria attack?

It is only ignorance and laziness that make people to procrastinate or feel reluctant to take action promptly when they ought to. And I define ignorance as the refusal to learn, when the opportunity is given. I implore you, please, don’t be ignorant by default; which has become a very common phenomenon these days.

Clearly, the choice is yours. One will cost you nothing and is absolutely FREE; and only requires that you put in a tiny fraction of your time and effort to guarantee an optimum state of health. The other will drain your resources, financial et al, and does not guarantee that you will not be hospitalized again. Choose whichever you think is safer, healthier, more reasonable and cost-effective.

You can learn a lot more about the connection between Exercise and the prevention, treatment, cure and eradication of Malaria by reading “The Real Causes And Cure Of MALARIA” (Second Edition), a.k.a. The Malaria Eradication Bible.

Prescription: Exercise

Therefore the prescription for this first month of the year is: E-x-e-r-c-i-s-e!

You will do well therefore to incorporate an exercise schedule in your resolutions for this year. The benefits are many and will astound you if you are persistent enough to allow them become manifest in the next few weeks.

And if you do, the results will further encourage you to improve on the efforts that you have made. The “January gains” will propel you to achieve higher goals right through the other months till December. By then a definite pattern that is peculiar and beneficial to you would have been set; and you can then capitalize on these “gains” . . . ad infinitum.

But not withstanding all that have been said, take note of this very important tip. If you have not been exercising for a long time, don’t be under any illusion whatsoever that “exercise” is all fun. Not at the beginning. You have to get used to the process of your muscles, nerves, sinews, tissues and bones to be “reborn” or “revitalized” through the stretching and pressure you will put them through.

This procedure will invariably and unavoidably mean that you will feel some initial (recommencement) pain. This is normal and temporary. It is the price you have to pay for the many years of body inertia and indolence, when you refused or were reluctant to exercise. It could therefore seem like “hard work” to begin with. Take heart, it is not. Your rusted “nuts” and “screws” need to be “oiled”, “loosened” and made free to perform their functions more efficiently.

If you are persistent and regular in your exercise schedule, the pains ease off in a few days when your body has become more flexible and responsive to your new resolve and command to it. Good practice makes perfect results. Then, it really becomes fun and enjoyable to exercise.

Tips for Chronic “Non-exercisers”

Secondly, if you belong to the group of “non-exercisers” of long years standing, I advise that you begin by consulting your Healthcare Provider to determine the suitability of an exercise programme; and one that is tailored to meet your exigencies. This is an important first step for you to take in order to weigh the options available to you regarding your current state of health vis-à-vis a suitable exercise programme.

Thirdly, if you have been certified fit to start an exercise programme or that you have considered it safe and proper to introduce same in your regimen, then you should take this precautionary step: Start Slowly but Steadily.

This means, whatever exercise programme you choose, should be introduced in a methodical, sustained and timely manner. No half-hazard or half-hearted attitudes will work. You must be disciplined and keep a definite time schedule. Start with a five to ten minutes period of exercising in the first few days, in order to “test the waters” and confirm your ability to go through the programme. Make adjustments that may become necessary.

If everything goes well, by the end of the first week, you would have been able to determine your “threshold point” and whether or not to increase the time duration for exercising. It is not uncommon for many people who started out on this “ten minute” recommendation, doing a “one to two hour work-out” by the end of the first month.

Please Note: You are not to do this to “please” anybody or think that you are preparing for a competition or contest with anyone. There are no golden, silver or bronze medals to be won here. It is all about YOU and Your Health. Therefore, do only that which will strengthen and fortify your body and improve your overall health. Don’t overdo anything; be moderate and rational and above all, be consistent. That is the key to achieving the best results.

Good Health and Longevity – These are the prizes you win from exercising regularly and they are worth much more than diamond, gold, silver and bronze medals or what money can buy. It only requires a very tiny fraction of your time, effort and the determination and patience to go through it.

By the way, exercise can be real fun, if you know how and decide to make it a daily routine.

A Remedy To Soothe Pain From the Strain of Exercise

Adults who last exercised in their primary or secondary school days are always an amusing group to watch. You need to see the gyrating postures and hear the “Ummhm” and “Aaah” sounds after the first few minutes of the attempt to re-introduce exercise into their lives.

Half-hearted individuals or those not really serious to make a positive change in their lives quit at this stage. They are unable to bear the “recommencement pain” which is only temporary. Even when this has been explained in detail before the exercises began. What a pity. For the majority of those really serious persons who would need some assistance to overcome the initial “recommencement pain”, there is a Mother Nature’s Home Remedy to the rescue.

Arnica Montana (Leopard’s bane, Fallkraut)

The signature of this natural herbal remedy is in the habitat of the plant from where it is produced. The arnica plant is found growing mostly in mountainous regions.

Ancient herbal literature has it that Shepherds who were also Herbalists, observed while they grazed their sheep in the mountain slopes, that whenever any of their sheep or ewe fell and got injured or bruised, the injured animals quickly found their way to where the arnica plant was and devoured its leaves. In a few days, they got well with the limping, bruises and swellings all gone. Fantastic!

It was from this source that the arnica remedy was proved extensively on healthy human beings to justify its efficacy and scope of usefulness. It is the amazing results from these scientific provings by ancient homeopaths that led to its introduction in Homeopathic medical practice with astounding results. Its benefits are now legendary and used all over the world till today.

Remedy For Traumatic Pains Par Excellence

Arnica is the natural remedy for traumatic pains par excellence; and should be an essential item in any Family Home Remedy Kit. You never know when you are going to need it, especially in a domestic emergency; say a fall from bed, a slip in the bathroom or kitchen.

You may laugh but it does happen when you least expect it. I had two cases of such domestic accidents (all arising from activities in the bedroom) to handle this holiday. And arnica was the remedy they both needed. In three days, they were all fine and well again.

During the process of exercising, the trauma experienced by the stiffened muscles, nerves and other body parts in trying to stretch out and be more flexible, give rise to the pains that people feel; sometimes very acutely. There are also the falls, missteps and bruises that occur during exercises.

The homeopathic remedy called Arnica Montana (Leopard’s bane, Fallkraut) or Arnica for short, helps to relieve these pains and the trauma associated with this process. It is a natural remedy that is also excellent for mechanical injuries and blows that have the muscles and body tissues traumatized.

You will find it readily available in Homeopathic Pharmacies, Natural and Holistic Healthcare Chemists Shops and Stores; and some Departmental Stores. It comes packaged in amber-coloured bottles in the form of granules, tablets or potentized liquids for internal use; and as creams and ointments for external use; while the tincture is mostly used in herbal baths for massaging, if the skin is not broken.
Note: The tincture must NOT be used on open wounds or broken skin; or taken orally.

Directions: In acute cases of pain after the exercise, take seven granules (or two tablets) and lick them on the tongue. Repeat every two hours for a maximum of six doses on the first day. From the second day, take thrice daily for three days. Additionally, for faster relief, rub Arnica cream or ointment on the strained painful parts of the body, twice daily until relieved. If pain has disappeared, stop further medication. Repeat only if pain reoccurs at subsequent exercise sections.

Don’t Panic: It is also good to remember that these pains, sometimes, do not start immediately after the exercise, but several hours later. More often than not, when the body has had some rest after the exercise. Therefore don’t panic but remain calm and take the most appropriate action to relieve the pains as advised. If you are not sure of what to do, consult your healthcare provider.

For emergencies/extreme acute cases: There are instances where the pain may have arisen from a fall during the exercise or an accidental blow from a partner in a group programme. In such a case, the remedy can be repeated more often to nip in the bud, all unpleasant effects that may follow if not attended to quickly. Suggested frequency which has been very effective from my experiences, is to repeat the dose every ten minutes for three times; then every fifteen to twenty minutes (3ice); then every thirty minutes (3ice) and so on. Each time increasing the time interval as the condition is improved. When you have reached the two-hourly interval, follow the directions for acute cases in the preceding “Directions” paragraph.

Note: Homeopathic remedies cannot be abused the way conventional allopathic drugs are. The Arnica remedy has a wide range of other related conditions that it is used for. The information provided here should therefore be used as a guide only for the specific condition (pain from exercise) discussed. It does not in any way replace your right to professional healthcare or medical advice. As with all medications, always consult a qualified healthcare provider conversant with the remedies you intend to take. Individual discretion is counseled.

Some Suggested Exercises

Here are a few of the exercises that can help improve your overall health. This is only a guide and should not be considered an exhaustive list or limitations. If you are the City type and can afford it, you may also wish to join a good Sports Club or Gym where there are Instructors or Guides who teach their members exercise techniques or help with customized exercise programmes. But I assure you, the simpler, the better. There are many innovative ideas about exercising these days which incorporate mental, emotional and physical procedures. Take your pick and use the ones that suit you best.

Aerobics, Jogging, Swimming, Tai-Chi, Tennis and other Physical Exercises – such as indoor or outdoor games that can make you sweat.

Deep-Breathing and Sun-Bathing – Learn the correct way to breathe-in and breathe-out. Increase your lung capacity through guided exercises and take the deep-breaths very early in the morning on rising and last thing at night just before going to bed. Expose your body to the early morning and late evening sun when the rays are a purplish-orange hue, to absorb the vitamin D benefits that it provides.

As you can see, there is a lot that you have to know in order to be perfectly healthy and Be Malaria-Free For Life! But let’s take them one at a time and most importantly, implement them correctly. That wraps it up for this month.


Now is your turn to put into practice, what you have learnt. You are now well on your way to strengthen your body, improve your health and eradicate malaria from your life and our World.

Until next month, when a new powerful Malaria Eradication Secret will be revealed,

This is to your Perfect Health and Be Malaria-Free For Life!

With Love and Affection.

Do What You Love and Your Health Will Follow

If you loved to play volleyball in high school, then you should keep playing as an adult. Since we all have very busy schedules and limited energy, the precious time we spend exercising should be enjoyed. If you were on your high school or college tennis or basketball league, you should think about taking it up again even in your more mature years. Follow these principles:

1. Even if you do have an existing exercise regimen, your body needs a change from the norm from time to time so be sure to switch it up. If you are used to running on the treadmill, add another activity that you enjoy about once a week or so. Think about joining a dance or step class at your local rec center, or even a volleyball league. Buy a new fitness DVD to follow, incorporate intervals into your work out or try a cycling class to switch things up a little.

2. Any activity that you participate in burns calories, so don’t think that you are cheating yourself. For example, for a 160 lb person, racquetball burns approximately 156 calories, skiing at 4 mph burns approximately 158 calories, and tennis burns approximately 120 calories all in only 15 minutes of activity. Do you enjoy hiking or mountain biking but haven’t incorporated either into your lifestyle? What better time than the present? Join a hiking club, rent a mountain bike and hit the trails! Switch things up and actually enjoy your workouts!

3. Doing new activities could work your muscles in a different way, therefore achieving different results. You might notice that after swimming for the first time in many years that your muscles are sore the next day. The old cliche applies here: Don’t expect different results from doing the same thing that you’ve always done. A trainer can help you narrow down the best options for you in order to achieve the best results with the safest game plan.

4. If you are bored with your current routine, you MUST do something NOW! You will achieve greater benefits when you challenge your muscles in a new way, AND you will likely find a new hobby that doesn’t involve sitting! Additionally, you will find that the excuses will start coming more and more easily as you settle into a routine that is the same every time. Even incorporating light hand weights while you take your walk, or doing lunges and squats during your jog on the trail (or treadmill) will seem a little more interesting and provide different results.

Water and Your Health

A simple way to plan out a minimum of how abundant baptize you should alcohol per day is to accumulate your physique weight in kg by.033.

So if you counterbalance 80kg again – 80 x.033 = 2.64 litres (minimum)

The animal physique can survive weeks afterwards food, but abandoned canicule afterwards water. The boilerplate physique is fabricated up of up to 50-60% baptize with males getting afterpiece to 60% and females getting afterpiece to 50%. As the physique cannot abundance baptize we charge beginning aliment every day to accomplish up for losses from lungs, skin, urine and faeces. The bulk we charge depends on our metabolism, the weather, the aliment we eat and our action levels. A lot of adults lose about 2.5 and 3 litres in a day that doesn’t blot arduous exercise or hot weather. This accident needs to be replaced or you are traveling to be dehydrated. A aqueous accident agnate to 2.5% of bodyweight has been apparent to abate concrete achievement accommodation by 45%. At about 6-10% of physique weight absent through water, calefaction achievement and calefaction burnout can become activity threatening.

Exercise causes baptize loss, rehydration is capital to recovery. The action of homeostasis is the systems central the physique acclimation its centralized ambiance so as to advance a stable, connected condition. If you exercise your physique gets hot so to air-conditioned it down it makes you sweat. The diaphoresis again evaporates and cools the skin. This accident of baptize needs to be replaced. Although it varies from being to being with the intensity, duration, bodyweight, acclimate and abounding added variables of exercise a asperous adviser is to alcohol 400-500ml of baptize about 15 – 20 account afore exercise starts. Again advance to alcohol 150 – 250 ml of baptize every 15 account during the exercise. A acceptable way to barometer how abundant baptize should be drank afterwards exercise is to weight yourself afore and afterwards exercise, for every lb of bodyweight absent alcohol 500ml. Once you accept done this a few times you will apperceive how abundant baptize to alcohol according to how abundant exercise you accept done.

Water cleanses, your physique needs baptize to even toxins and waste. Baptize assists in the bloom or abatement of adverse toxins from the body. If the physique does not accept acceptable water, again metabolic wastes will not be removed as calmly as they should. In essence, the physique would be captivation in toxins instead of expelling them as is appropriate for able health. Abundant of this adulteration abatement is performed in the kidneys. Therefore, the account of bubbler baptize in this case is to acquiesce the kidneys to accomplish their assignment properly.

Avoiding constipation. Baptize and fibre are important for a advantageous stool. The ample civil absorbs baptize from the decay aqueous and about-face it into solid waste. The ample civil can blot too abundant baptize if the being is dehydrated which will could could cause dehydration. Bubbler aqueous abandoned will not advance accustomed bowel function. It is best to amalgamate a top aqueous assimilation with a diet top in fibre, contrarily humans will just defecate more.

Less aqueous retention. No added aggrandized feet, legs, easily or aggrandized face. Abounding humans accept that bubbler baptize causes aqueous retention. In fact, the adverse is true. Bubbler baptize helps the physique rid itself of balance sodium, which after-effects in beneath aqueous retention. The physique will absorb aqueous if there is too little baptize in the cells. If the physique receives abundant baptize on a approved basis, there will be no charge for it to conserve baptize and this will abate aqueous retention.

Biochemical processes in your physique charge water. Baptize provides our bodies with the all-important foundation from which all biochemical reactions occur. If a being is dehydrated their systems become added acerbic or alkaline. This can agitate the accustomed amount at which these actinic reactions yield place. This can be the could could cause of asthma, obesity, allergies, diabetes, angina, arthritis, backache, stress, top cholesterol, hypertension and abounding more!

Making abiding you are appropriately hydrated will stop your physique ambagious aridity with hunger. How can you acquaint the aberration amid the two? Alcohol a bottle of baptize if anytime you feel hungry. If that satisfies you again it was thirst. If you are aggravating to absent balance physique fat again ability for baptize afore candy and about bisected an hour afore commons and you are acceptable to bead some fat through not over eating.

Over hydration is something you may accept heard about that ability be arena on your mind. This is alleged hyponatremia which is a concoction of salts in the physique generally consistent from a actual top assimilation of baptize annihilative the capital minerals. Symptoms can cover disorientation, affliction and in attenuate cases death. It is added acceptable to action in a chase or triathlete. A contempo abstraction has apparent that it is a lot of acceptable to aftereffect a changeable chase agent who runs at speeds slower than 8-9km/h who drinks about 15 litres of aqueous during the 5 – 6 hour race. It isn’t something you charge to anguish about as you apparently wont be appliance for 5 – 6 hours and even if you did run a chase you would attempt to alcohol 15 litres of water!

How Your Health Affects Your Kids

Your bloom is not just something which affects you. While you ability anticipate that bloom is just a claimed matter, the way you feel can affect your ancestors as well. Your accouchement attending up to you to acquaint them what is appropriate and what is amiss – and that includes your health. If you yield affliction of yourself, your accouchement will apprehension and they will activate to do the same. Realizing that your bloom and your bloom practices will accept an appulse on your accouchement can advice to actuate you to accept wisely.

Spreading Acceptable Bloom Genes

There is a hotlink amid genes and health. If you yield affliction of your body, the kids you accept will accede your genes, from both parents. While genes are not an complete augur of approaching bloom in abounding cases, if you yield affliction of your health, you accord your kids the best accessible gene history you can. This gene history will cover a able allowed system, a lower accident of affection disease, and beneath adventitious of cancer. Anticipate of the way you amusement your physique as addition bequest your accouchement will accept from you, whether they wish it or not.

Children Mimic Adults and Adopt Advantageous Habits

Children attending to their parents to see how they should act in the world. While it ability assume as admitting accouchement are blank all that you are saying, they are not. If they see that you are spending hours on the couch watching TV, they will activate to anticipate they charge to do the aforementioned thing. But if they see that you accomplish time for exercise and that you eat advantageous foods, they will do the same. While accouchement are apprenticed to rebel, you can activate to advise them that getting advantageous is something that is important to you – and that they ability wish to accomplish their bloom important.

Everyone Can Be Advantageous Together

Together, you can plan with your accouchement to advise them about advantageous habits and why you do assertive things. This way, even if your accouchement are out with their accompany who may not accept advantageous habits, they will be able to accomplish the best decisions possible. Accouchement like to do things which accomplish them feel good, so instilling in them the accent of action and acceptable foods if they are adolescent will acquiesce them to abound up healthy.

Your bloom choices will affect the bloom choices your accouchement accomplish and they will affect how advantageous your accouchement are in the future. Each time you wish to skip the gym or you wish to eat a tub of ice cream, maybe you charge to accede what your accouchement anticipate and what they ability be acquirements if they watch you.