5 Effective Exercises for Gynecomastia

The abnormal enlargement of a male’s breast is medically termed as gyynecomastia. This condition is commonly linked to obesity, thus non-surgical management for gynecomastia include exercise and weight loss. The following are five effective exercises to reduce the breast size and make the chest firm:

1. Wind pulling

Stretch your arms in front of you with your palms facing the roof. From this position, Make a fist and start pulling as if you are pulling the wind towards you. Do this for two minutes and have some rest. Repeat this exercise now in a faster pace for another two minutes and so on until you reach your fastest pace. This is a good stretching exercise before moving on to a more intricate work out.

2. Alternate hand crossing

Position your arms forward with your palm facing down, open. Alternately place your hand above the other without touching it. Do this as fast as you can. This exercise is ideal to be done for three minutes. It is important to pause for a break while doing this exercise so as not to strain the arm muscles. Repeat alternate hand crossing, this time; gradually raise your hand above your head as you do it.

3. Palm-to-palm exercise

With your palms folded like in a praying position, push the base of your palms tightly against each other. Repeat this exercise at any time of the day. You can do this exercise even while at work, it will not consume more than five minutes.

4. Breast stroke (Swimming)

Breast stroke is done while the swimmer lies with breast down in the water. Extend your arm in front of your head, with palms touching and fingers closed. Hold your legs straight with your heels together and your toes slightly pointing to the sides. Turn your palm outward and in a wide sweeping motion. This action brings both of your arms down to the sides, thus propelling the body forward. Bring your hands together under your chin and thrust them forward to repeat the stroke. Simultaneously, draw up your legs with your knees bent and spread as you do a frog kick.

5. Punching bag exercise (Boxing)

With or without gloves, a punching bag exercise allows the chest muscles to be in motion. This promotes faster metabolism and fast melt-down of fatty deposits in the breast tissue. Ideally, this work-out is partnered with a skipping rope exercise. However, it may not be applicable if your weight may compromise the strength of your knees and other joints below your waist.

These exercises are meant to rid man boobs that is linked to obesity. Not all of the above-mentioned exercises might be applicable to you. There are some other factors that lead to the abnormal enlargement of breast tissue in male other than obesity. This could be a side-effect of a prescribed medication or it could be an indication of underlying hormonal imbalance. Nevertheless, these exercises are helpful to keep you fit and healthy. It is considered as the safest non-pharmacological management for gynecomastia.

Facial Rash – Seborrhoeic Dermatitis


I have a rash on my face, which is red and swollen. It is quite itchy and comes up in different areas, including my nose and chin. It’s very embarrassing. Can you tell me what it is and what I can do about it?


You have seborrhoeic dermatitis, which is an inflammatory condition of the skin. (‘Derma’ refers to skin, ‘itis’ to inflammation.) It is similar to dandruff (see column, right) and appears on the face wherever there are hair follicles.

Basically there are two types of glands which expel toxins through the skin: sebaceous glands and sweat glands. In general, sweat glands expel toxins that dissolve in water – this is what happens when you ‘detox’ in a sauna or steam bath. Sebaceous glands, however, excrete fatty, greasy toxins. Normally they would produce a certain amount of sebum, which appears in the hair or on the skin. But if there are a lot of these fat-soluble toxins in the body, the sebaceous glands become overactive and produce more sebum, which irritates the subcutaneous layer-the layer underneath the top layer of skin, which is in fact dead skin cells. This leads to the sort of rash you are experiencing, or to acne. The tip of the nose has a particularly large collection of sebaceous glands. In seborrhoeic dermatitis, the production of the toxins is so intense that the skin becomes ‘angry’ and this results in a red nose, as you describe.

Sometimes – I’m sure not in your case – this red nose is associated with excess alcohol intake. Seborrhoeic dermatitis is exacerbated by alcohol, particularly drinks that contain yeast, such as beer and stout. In some people, consuming an excess of citrus fruits, sugar or fried foods can cause a rash.

The most effective treatment is to avoid the following foods: products that contain yeast (bread, pizza, nan, pitta bread, yeast extract, artificial gravy sauces, brewer’s yeast, etc); sugar in excess (chocolate, cakes, sweets); citrus fruits; fried foods; excess alcohol (beer, lager and stout should not be drunk at all); cheese and butter; very spicy curries.

Additionally, you should make an infusion of Black Kadu, or hellebore: overnight, soak one or two twigs in a cup of hot water, then drink hot or cold on an empty stomach in the morning, for one month. This is a bitter drink and you may feel nauseous for the first couple of days. If that happens, drink a few sips at a time to get used to it. It may also make your stools soft in the first few days.

A preparation made with chickpea powder (known as besan in Indian grocers) will help suck the excess grease from the sebaceous glands. Mix one tablespoonful of chickpea powder with a little cold or warm skimmed milk. Rub this paste on the face, concentrating on the affected areas. Scrub for a while and then wash your face with warm water. This is best done at bedtime. The skin will feel quite dry. Leave it to work overnight. There is also a useful cream, called Aru Cream, which you should apply twice daily to the affected areas. Aru Cream is a blend of homoeopathic remedies and is useful in reducing inflammation, itching and any stinging sensation. In general, this advice is also useful for acne sufferers.


In the case of dandruff, the production of sebum causes the dry dead outer layers of the skin to flake off and these can be seen trapped in between the roots of the hair. They may appear on the face and ear lobes too. The treatment for dandruff is the same as for seborrhoeic dermatitis. In addition, sufferers can use an oil extracted from the red flowers of a plant known as flame of the forest which grows wild in the tropics. Apply one to two tablespoonfuls of oil on the scalp. Massage gently until it is fully absorbed and leave overnight. In the morning apply Margosa Shampoo all over the scalp, and rinse with lukewarm water.


Men tend to get sensitive skin in the beard area, usually with small lumps which become red and angry after shaving. The same treatment plan as for seborrhoeic dermatitis (above) will work for this ‘barber’s itch’.

That Sore Penis May Be Due to a UTI

No guy really likes having a sore penis, although many will use the opportunity to brag (not always truthfully) about how all the sex they have had to bring the condition on. But when the sore penis comes about because of a urinary tract infection (UTI), that’s a different story. No one goes around announcing that their UTI is making their member burn like crazy – instead, they should be seeking help from a doctor to prevent complications. Therefore, exercising good penis care can help a man to treat this problem properly if it does become an issue.

A women thing.

Most men with a UTI are surprised to learn that they have come down with this condition. It’s popularly assumed that UTIs are a “women thing,” something that doesn’t happen to men. While it is much more common in women, a UTI becomes increasingly more likely as men age. Still, it can strike a male of any age under the right circumstances.

What is it exactly?

A UTI means that bacteria is present in appreciable quantities somewhere in the urinary tract – the bladder, the kidneys, or the urethra. In the male, there are many natural defenses set up in the urinary tract to prevent the presence of bacteria or to remove bacteria when they sneak in – but no system is perfect. Most of the time, bacteria enter through the urethra – meaning they are present on or near the penile opening and find their way inside through that route. Sometimes, however, an infection can start out in the kidneys or bladder – often due to blockage caused by an unpassed kidney stone or bladder stone.

When a UTI develops, it can cause a sore penis and promote pain throughout the entire tract. It is often accompanied by a burning sensation when urinating – which, because this is a common symptom associated with sexually transmitted infections, often causes a man to panic. Usually a man finds he needs to urinate more often and passes a significantly smaller quantity of urine when expelling. Sometimes, urine may seep out of the penis unintentionally. It is also not uncommon for pain in the stomach or back to be present as well.


So how does a guy get a UTI? Well, as mentioned, sometimes bacteria get into the urethra from the penis – another reason to keep the equipment clean. Other contributing factors may be kidney or bladder stones, diabetes, or immune system issues.


A man who suspects he has a UTI should see a doctor, who may prescribe antibiotics to kill the bacteria. Most treatment plans also include drinking plenty of water (or possibly cranberry juice), to help flush out the system.

Of course, prevention is better than treatment. Among the things a man can do to help prevent UTIs are:

– Stay hydrated. Drinking plenty of fluids increases the likelihood that stray bacteria will be voided.

– Use protection when having sex, to avoid getting infected by a partner.

– Intact men should wash thoroughly and regularly underneath the foreskin in order to remove bacteria that may be lingering there.

– Use gentle cleansers on the penis and the surrounding areas. Soaps with chemicals may damage the skin, making it easier for bacteria to accumulate.

A man can also help avoid a sore penis caused by a UTI by maintaining the overall health of his penis, and that requires dedicated daily application of a superior penis health creme (health professionals recommend Man1 Man Oil). Vitamin A has known anti-bacterial properties, so the wise man will select a crème that is rich in vitamin A, as well as in such complimentary vitamins as B5, C and D. Protecting the penis skin from harsh soaps requires extra hydrating assistance, which can be found in a crème with a high end emollient such as shea butter. And a crème with a potent antioxidant like alpha lipoic acid is well poised to keep oxidative stress in the penis at bay. An appropriate crème like Man1 Man Oil can be a fine aid to a sore penis.

Blood Purifying Herbs And Foods – How It Is Good For Health

Do you know blood purifying herbs and foods can help you in a number of ways? Eliminating toxins and other unwanted substances from the body can definitely be a great boost to your health. A proper blood cleansing effectively removes toxins from your body, improves the conditions of your skin, increases your energy, and aids you ward off skin conditions like acne, rashes, skin infections, eczema, and psoriasis. There are a number of methods that are seen to be highly effective in flushing toxins out of the blood.

You can purify or detoxify your blood by adding blood cleansing foods and herbs to your diet. Do you know blood purifying herbs and foods are easily available and inexpensive? Here are some foods and herbs that can act as natural blood purifiers and are beneficial to cleanse your body of toxins and impurities.

Carrot Juice: A simple way to remove toxins from your blood is to drink a glass of carrot juice with your breakfast. As everyone knows, carrot is a rich source of vitamin A, which helps eliminate toxins from the body.

Beet or beetroot Juice: Beet is another vegetable that is well known for its strong blood purifying properties. It is a rich source of many nutrients, such as flavonoids, amino acids, folic acid, magnesium, calcium, potassium, vitamin A, and vitamin C. Beets are found to be helpful to reduce blood pressure, purify blood, and support the production of red blood cells. Beet juice is very strong and so it is recommended that you should drink only a quarter cup of beet juice or you should mix it with juices of other vegetables like carrot, spinach or cucumber.

Lemon: This common fruit is an effective blood cleansing agent. Add some drops of lemon juice and a tablespoon of honey to a glass of warm water and drink it on an empty stomach in the morning. Do you know blood purifying herbs and foods have several health benefits? Lemon warm water also helps lose weight, strengthen immune system, improve the glow of your skin, enhance digestion, and treat respiratory problems, toothache, and gum bleeding.

Garlic: This is a further common kitchen ingredient that has the ability to cleanse the blood of toxins. Garlic can lower your blood pressure, and eliminate plaque from arteries. This medicinal herb is also useful to improve the flow of blood and relax blood vessels. Eat a few cloves of garlic everyday to purify your blood. Garlic supplements are also available on the market.

Green Leafy Vegetables: It has been noted that chlorophyll contained in the green leafy vegetables has excellent blood purifying properties. It helps remove toxins from the blood and intestine. In fact, juice fasting is considered to be one of the best means to purify or cleanse the blood. Drink juices of green vegetables like wheat grass, barley grass, spinach, parsley, alfalfa, and cilantro to get rid of toxins from your blood.

How to Cure Chronic Hives – 8 Tips For Treating Chronic Urticaria Naturally

Dealing With Chronic Idiopathic Urticaria

Chronic Idiopathic Urticaria, also known more commonly as Hives is an allergic reaction to one or more allergens which may never become apparent hence the word idiopathic (reason unknown).

Urticaria-A Quick Description

Symptoms of the condition vary in appearance and size, for example urticaria hives can be round and resemble small bumps or nettle rash, or they manifest as rings or big patches which can resemble ring worm. These swelling or rings often grow and swell into one another, in numerous cases the swelling may grow particularly to the head area, this is often a secondary more serious condition called Angioedema (angioedema is a swelling deeper in the derma or skin). Hives can occur on most parts of the body and in several cases the entire body, however urticaria does not usually affect the palms of the hand or the soles of the feet. The exception to that being pressure or vibratory urticaria.

The term chronic describes the variation of the skin condition which has become ongoing or re-occurring and is usually categorised as chronic after being apparent for a term of two to six weeks. Many chronic urticaria sufferers suffer with the condition for years with daily outbreaks, myself included.

Simple Allergy or Life Altering Condition

It’s fair to say the traditional medicine is lagging behind with any sustainable relief for sufferers of chronic idiopathic urticaria, and I guess that’s because most people view the condition as nothing more than an allergy.

It is true to say that simple acute cases of urticaria (hives) are indeed a simple allergic reaction, studies indicate that most people will at some time in their life experience symptoms of urticaria, and for such cases a short dose of antihistamine or a quick jab of cortisone will usually do the trick, but not so for chronic urticaria sufferers.

A lifetime of Daily Antihistamine is Not The Answer

Taking Non-sedating antihistamines, including Allegra, Claritin, Clarinex, and Zyrtec, are all well and good for acute symptoms of Urticaria but as explained they offer little or only short term relief for chronic idiopathic sufferers. Having been a long term urticaria sufferer myself is looked high and low for some effective relief and for any of you in the same position you may find some of the following natural methods helpful in relieving your urticaria symptoms:

8 Natural Tips For Treating Chronic Idiopathic Urticaria

  • Take a high dose of Vitamin D (use d2), this is the nutrient the skin absorbs through sun light, dosage should be left to the individual, but as a hint I use quite a high dose.
  • Reduce swelling by using cold packs or ice packs ( if their straight out of the freezer wrap them in a towel before you place on skin.
  • Calamine lotion applied to the area will help some, this tends to be more affective for the smaller more common hives, mine tend to be the rings and deeper swelling so calamine doesn’t work that great for me.
  • Cats Claw (not a real cat’s claw), actually it’s a herb or root or something?, anyway you can get it in supplement form, & it does reduce the swelling or at least speeds everything up.
  • Herbal teas can be good, even if you just use them instead of your normal tea or coffee when your experiencing an attack of urticaria. I believe the reason is because they contain natural antioxidants. Green tea is also used to reduce swelling (inflammation)
  • Vitamin C is often referred to as offering relief to urticaria sufferers, I cant be sure if that’s the case but I take it anyway as it can only be a good thing.
  • Aloe Vera gel, Peanut or Vitamin E oils are also widely used to offer some relief, if my memory serves me, your supposed to apply your chosen liquid twice daily.
  • Keeping a diet sheet is something you should consider, although this isn’t technically a hives remedy it can help you distinguish specific allergens which may be the cause of of trigger of your chronic urticaria. Just keep a list of the food and drink you consume over a period which might end at an episode, then you can check back and see which items might be at fault. Try cutting one thing at a time to see if it helps and reduces the frequency of urticaria attacks.

How To Stop Having Urticaria Outbreaks

This is obviously just a small list of natural methods of addressing chronic idiopathic urticaria, without doubt the best outcome for all of us is to not have the constant outbreaks in the first place.. But How.

Depression and Rage – A Painful Psychological Partnership

Depression and rage are intricately intertwined with one another. Both depression and rage are predisposed, although the exact calculus is still unknown. Beneath depression, whether it is readily observed or darkly obscured, there is rage. Rage can wait decades to erupt. Rage lies at the bottom of the psyche and appears to be dormant or non-existent. When the timing is right, it moves with the force of a psychological juggernaut.

Most of us admit that from time to time that we are depressed. We have low energy, are aggravated with ourselves and others, have problems getting motivated and feel sad and listless. There are many legitimate reasons to be depressed in our high stress, demanding, fast-paced, often alienating contemporary world.

Clinical depression is different. It is a psychophysiological state that is characterized by some of the following symptoms and behaviors:deep sadness, insomnia, problems with concentration, low motivation, fatigue, a sense of isolation, and emotional irritability. The experience of clinical depression is deep and disruptive to our relationships, our work and our lives.

Anger is “a feeling of displeasure resulting from injury, mistreatment, opposition, etc., and usually showing itself in a desire to fight back at the supposed cause of this feeling.” Anger is specific to a particular issue and is generally time limited. Rage travels a different trajectory. Rage is an intense volatile, unrestrained anger that appears to have no redress.

The roots of depression and rage begin to fuel in early childhood. Infants and children who are emotionally and/or physically deprived, neglected and abused, believe that no one cares about them because they are unwanted, worthless, or defective. In many instances the child turns himself inside out to become the perfect little person that the disturbed parent expects him to be. In order to fulfill parental demands, the child unconsciously disregards the core of his authenticity, the real self. The child is forced to live behind a false self that is acceptable to the parent to avoid abandonment and abuse. This false identity that the small child is forced to play to survive, returns to consciousness and is acted out in the parallel dance of depression and rage.

Out of the depression that is enervating and immobilizing, unexpressed unconscious rage that has been waiting at the bottom of a pool of conflicting emotions, rises to the surface and depression and rage coalesce to create a psychologically toxic mixture.

When depression persistently intrudes on an individual’s personal and professional life, it is vital that he/she seek professional psychological consultation. There are a variety of effective ways to treat depression today. Depending on its severity, some individuals benefit from different forms of psychotherapy, including psychoanalytic psychotherapy and cognitive behavioral therapy. Other patients require the advice of a psychiatrist who is an expert in psychopharmacological medications. The new serotonin re-uptake anti-depressants have shown to be very effective in treating many patients suffering from clinical depression. Treatment requires patience and cooperation between psychiatrist and patient. Finding the exact medication and dosage may take some time. The knowledge, understanding and empathy of the therapist is essential to successful treatment together with the cooperation and positive attitude of the patient.

Relocation "Treatment" for Seasonal Affective Disorder

Moving to one of America’s sunniest spots may help those suffering from SAD

Seasonal affective disorder emotionally impacts millions of Americans every year (between 4-20% of the population, depending on who you ask), with women outnumbering men four to one. Also called “winter depression”, it usually begins in the autumn and last through the winter (although it can also occur during the summer). It frequently hits people in their early 20s and 30s, and will more often affect people living in latitudes north of 30°N, or south of 30°S (i.e. colder places with harsh winters and less sunshine). According to Wikipedia.org, “SAD is rare, if existent at all, in the tropics.”

People who find themselves losing interest in their usual activities, withdrawing from social activities, feeling sad or anxious, sleeping or eating more, or feeling irritability or heaviness in the arms and legs may have SAD. A variety of therapies exist to combat this disorder, including adding more vitamin D to a diet, using light therapy, and exercise. Another option may simply be to move to a sunnier city or town. If you’re just graduating from college or are close to retirement, why not consider moving to one of America’s sunniest spots?

According to Marcelle Pick, an OB/GYN nurse practitioner, getting outside every day “is one of the simplest ways to quickly ease the symptoms of seasonal depression.” Even spending as little as 15 minutes “connecting with nature” can be helpful, she says. Thus, folks who are not outdoorsy and typically don’t generally exercise outside, may find that if they move to the sunniest spot in the country, Yuma, Arizona, for example, they won’t need to change their routine that much—walking from the car to the office may offer enough exposure to offset winter depression. Direct sunlight through office windows is also beneficial. Or, if you’re an avid nature lover, you’ll find more opportunities to be outside if it’s sunny year-round.

To help you decide where the right spot is for you, the Internet relocation company, http://www.FindYourSpot.com, has come up with a list of 25 of the best sunny places to live in the United States. All excellent places to live and work, these top spots are ranked in order of highest percentages of sunny days for this article. Many of these cities and towns lie in the Southwest—Arizona, New Mexico, Utah, and Colorado—desert regions, where annual precipitation is low. However, there are a few surprises, notably in California, Texas, and even Alabama.

Yuma, AZ: 90% sunny days;

Las Vegas, NV: 85% sunny days;

Phoenix, AZ: 85% sunny days;

Tucson, AZ: 85% sunny days;

El Paso, TX: 83% sunny days;

Flagstaff, AZ: 79% sunny days;

Reno, NV: 79% sunny days;

Sacramento, CA: 78% sunny days;

Albuquerque, NM: 76% sunny days;

Long Beach, CA: 73% sunny days;

Honolulu, HI: 71% sunny days;

Santa Barbara, CA: 85% sunny days;

Los Angeles, CA: 80% sunny days;

San Diego, CA: 73% sunny days;

Miami, FL: 70% sunny days;

Denver, CO: 69% sunny days;

Grand Junction, CO: 68% sunny days;

Salt Lake City, UT: 66% sunny days;

Cheyenne, WY: 66% sunny days;

Columbia, SC: 64% sunny days;

Boise, ID: 64% sunny days;

Rapid City, SD: 63% sunny days;

Little Rock, AR: 62% sunny days;

Charlotte, NC: 62% sunny days;

Topeka, KS: 61% sunny days;

Jackson, MS: 61% sunny days;

Birmingham, AL: 57% sunny days;










Causes, Symptoms and Treatments for Atelophobia

Atelophobia is a fear related to imperfection. People with this fear; try to achieve perfection in everything from school, work, family and friends. Instead of trying to accept and live with the perfect things they have, they tend to fear about the loss they are going to face due to the imperfections they have. People with atelophobia try hard to stand perfect in every walks of their life. Even a small failure may cause fear resulting in doubting their ability to do that task.

Cause of Atelophobia

Most often this fear can be the result of some distress related to imperfection faced by any individual. The degree of fear depends on the pain suffered by that individual. People with Atelophobia lack self-confidence and have thought that nothing except perfection is accepted by this world. Therefore, they try hard to reach perfection spoiling their life as well as their acquaintances demanding the same. They might have had a demanding childhood forcing to achieve impractical targets or competing with tasks that do not allow imperfection. Whatsoever be the reason, even a normal interruption in the daily routine may cause fretfulness or emotional pandemonium to person suffering from Atelophobia.

Symptoms of Atelophobia

The symptoms range from perspiration, nausea to panic attacks depending upon the situation and the mind state of the individual.

Other Indications:

– Fast heartbeat

– Dehydrated oral cavity

– Giddy feeling

– Sensitive mind

– Muscle strain

– Hyperventilation

– Feeling unsteady

– Strong fear of forthcoming tragedy

– Feeling of losing self-control

– Fear of inability of escaping from ambush

How to Identify Atelophobia?

The individual with fear of failing can identify his problem by self-analysis. Noticing their reactions when they face any failure can be the first step. These people can consult a general practitioner to exclude any medical reasons behind this fear. The doctor may then recommend a therapist for further treatments.

Solution to Control the Fear of Imperfection

Try destroying your enemies. Your enemy is your fear and the failure. Make a list of things and people who made you feel bad and shred that paper into pieces. Your mind will get relaxed as you have mentally overcome your defeats. Though temporary, the solution works well even for bigger failures.

Treatments for Atelophobia

The therapist discusses the problem with the patient and provides steps to control the fear. Hypnotherapy, self-control therapies, relaxation therapies, mingling with group undergoing treatments for the same issue and therapy to understand the behavior are practiced to treat the fear. In severe cases, medicines are prescribed to control nervousness.

Atelophobia can be a serious issue when the fears interfere with your personal, social and professional life. Timely treatment is required to avoid serious conditions. It may totally obstruct the individual’s capability to perform their routine.

Vitamin Supplements – A Natural Approach to Fighting Anxiety

For most anxiety suffers, traditional treatments (including drug therapy and psychotherapy) serve as a Band-Aid, but never fully correct the physiological imbalance that causes anxiety in the first place. Fortunately, natural approaches exist to fight stress by replenishing the body of essential vitamins and supplements missing from the brain or nervous system.

Anxiety may surface in a variety of forms, ranging from brief discomfort and uneasiness to full-blown panic disorder. Depending on the patient’s condition, sufferers will generally be prescribed SSRI’s (selective serotonin-reuptake inhibitors) such as Zoloft or Lexapro, in addition to a tranquilizer such as Xanax or Ativan to control attacks.

Unfortunately, the side effects that accompany these treatments can be just as life altering as the disorder itself. Anti-anxiety medicine has been known to cause drowsiness, short-term memory loss, severe weight gain and nausea. Furthermore, tranquilizers such as Xanax or Ativan are only temporary fixes for intense periods of panic. These drugs have no impact on the essential vitamins and minerals naturally found in the body that can cause anxiety when depleted.

Fortunately, there are a variety of natural vitamins and anxiety supplements that can be utilized to restore the body to optimal performance. Each vitamin or supplement listed below is a safe and natural alternative to traditional SSRI treatment or tranquilizers utilized for stress disorders:

GABA (gamma-aminobutyric acid)

GABA is naturally occurring amino acid that is produced by the brain and acts as a neurotransmitter (the same way SSRI’s are intended to do by blocking nerve impulses related to stress and anxiety). When GABA is depleted in the brain due to poor diet or stress, the nerves tend to “over-fire,” thus causing anxiety, panic and stress.

The simple way to correct this condition is by taking GABA supplements found at any health food store or vitamin supplier. In addition, research shows that replenishing GABA to the brain can also help fight depression, insomnia or other neurological conditions.

B Vitamins

Supplementing the body with B-vitamins is essential for any person suffering with anxiety on a regular basis. Research shows that low levels of B-vitamins such as B-9 and B-12 are directly linked to mood changes and depression.

Furthermore, B-vitamins enhance and support the neurotransmitters in the brain such as serotonin, norepinephrine and dopamine – all which have a direct effect on stress.

Complete B-vitamin supplements can be purchased at your local health food store or obtained naturally by eating whole-grain cereals, bread, red meat, egg yolks, green leafy vegetables, legumes, sweet corn, brown rice, berries and yeast.

Calcium and Magnesium

Calcium and Magnesium are natural remedies for brining the body back to a calm and de-stressed state. Calcium is a natural tranquilizer, while low levels of magnesium in the body is have been linked to increased stress, tension, nervousness and intense periods of anxiety and panic.

Because calcium and magnesium promote relaxation and calmness, supplements should be taken before bed to avoid drowsiness. Likewise, calcium and magnesium can be naturally added to the body by consuming dairy products, green leafy vegetables and whole-grain cereals.

Methamphetamine and Ecstasy Similarities

Methamphetamine is a white, odorless, bitter, crystalline powder. It dissolves easily in water or alcohol and is taken orally, smoked, snorted or injected. It is an extremely addictive stimulant drug that directly affects the central nervous system.

Even in small doses, Methamphetamine results in increased wakefulness and physical activity, decreased appetite, increased breathing, heart rate and blood pressure and irregular heartbeat.

Long-term abuse results in extreme weight loss, acute dental problems, anxiety, confusion, mood disturbances, insomnia and violent behavior. Chronic abusers display several psychotic features like paranoia, hallucinations, both visual and auditory, and delusions.

Ecstasy is the street name for MDMA or methylenedioxymethamphetamine. MDMA has a lot in common with Methamphetamine. They are both stimulants and chemically similar. Ecstasy produces feelings of euphoria and emotional warmth. It distorts time perceptions and promotes tangible experiences. It also has an energizing effect.

Unlike Methamphetamine, MDMA comes in a capsule or tablet form and is taken orally. It may produce insomnia, depression, severe anxiety and confusion. While these symptoms may be immediate, sometimes they might occur days or weeks after taking the drug. Like Methamphetamine, Ecstasy is addictive and creates a craving.

Ecstasy gained popularity with teenagers at weekend-long rave parties and the nightclub scene to keep them awake and create a feeling of euphoria. It is now commonly used by urban gay males.

MDMA increases the heart rate and blood pressure, and has other symptoms like muscle tension, involuntary teeth clenching, nausea, blurred vision, faintness, and chills or sweating. MDMA can also be dangerous to overall health and, on rare occasions, lethal.

Cardio Kickboxing Top 10 Questions

1. What is Cardio Kickboxing?

Cardio kickboxing is a hybrid of boxing, martial arts and aerobics done rhythmically to music. Cardio kickboxing is also known as aerobic kickboxing or fitness kickboxing. Offering an intense cross-training and total-body workout it utilizes the training routines used by martial artists in the sports of boxing and kickboxing. The objective is not to make a “fighter” out of you, but rather to give a balanced overall program that combines a cardio aerobic workout with the techniques for self-defense. There is no physical contact in the class – it is offered as an alternative to conventional aerobics.

Unlike a traditional martial arts class, the music adds to your stimulation and motivation. Unlike an aerobics class, there are numerous techniques you can learn beyond the basics to maintain your interest level. Classes go by fast because there is so much going on.

2. What are the benefits of Cardio Kickboxing?

These classes give you a full body workout and improve your physical fitness, flexibility, coordination, and balance. If you do the punches with precision and power, you will strengthen your upper body and eventually see more muscle definition. The kicks will strengthen your legs. And kneeing moves (a strike in which you thrust your bent knee upward) will firm your abdominal muscles; in fact, all of the moves, when done correctly, will make your torso into a solid base that lets you do day-to-day tasks more easily. Many cardio kickboxing classes also include bagwork that provides additional fitness and strength training benefits because of the “resistance” when punching or kicking the heavy boxing bags.

Your cardiovascular system will benefit, too. Cardio kickboxing is a truly aerobic workout – it keeps you bobbing, weaving, and jumping amidst the punches and kicks, so that your heart rate stays elevated for most of the session. A good class will leave you drenched in sweat and energized. And your increased conditioning will be accompanied by an increased metabolism meaning you will burn more calories even when you aren’t exercising.

A lot of people find cardio kickboxing a great way to release stress. The stress relief and the channeling of aggression can be as beneficial as the actual physical workout itself. The physiological difference between this workout and other cardiovascular workouts such as running or participating in an aerobics class can’t be explained with just the simple “release of endorphines”. A natural high is experienced after a class that lasts for hours. Civilized, as we’ve all been not to hit each other (which is, of course, a good thing), we’re still equipped with some natural aggression. You may find that planting your heel in the torso of a phantom foe 10 or 20 times leaves you feeling wonderfully tranquil.

3. Who should take a Cardio Kickboxing class?

Anyone who wants to get in better shape. Although primarily designed for adults, cardio kickboxing classes can benefit teens too. Student athletes can train to improve their physical fitness and conditioning. And the resulting boost in self-confidence gives a mental edge when it comes to getting more playing time and performing well during actual games.

Students who are home-schooled or who do not like to participate in conventional athletic programs can derive health and fitness benefits too. Exercise is important. And, because of the added self-defense benefit that comes as a by-product of the program, it improves a student’s self-esteem, channels aggressiveness, and enhances assertiveness.

It’s recommended you check with your health-card provider before taking the class if you have not exercised regularly recently, and come in and talk to a teacher and watch part of a class if you have other questions or concerns.

4. What should I expect in a Cardio Kickboxing class?

A typical class is a little over an hour-long. If you are going to hit bags, prior to the class, participants wrap both hands with cloth handwraps to help protect the knuckles and support the wrists (the instructor will show you how). Then with everyone facing the mirror, a teacher leads the group through specific punches and kicks, to the beat of dance-club music. The class starts with a warm-up period, moves to fast shadowboxing and kicking drills, then to heavy bag work, and ends with some strength building exercises and a cool-down stretch. Intermixed with this are aerobic conditioning drills such as high-knees, grapevines and jumping jacks.

Be prepared to feel a little clumsy and lost at times – but don’t let yourself feel discouraged. Even if you’re a highly conditioned runner or you’ve been doing step aerobics for years, these moves may be new to your body. Pay attention to what feels right to you. Don’t do a move that hurts, and take breaks if you feel tired. Your muscles need time to develop their “memory”, and your reactions as the teacher calls out what to do (“jab, cross, hook, roundhouse”) will be slow at first. By the second or third class, the awkwardness will start to dissipate.

5. What will I learn?

The first thing you’ll learn is the stance — a way of standing that maximizes balance and puts power behind your moves. Your feet are about shoulder-width apart and at a slight angle, one foot set back from the other. Your fists are up around your cheek-bones to guard your face (Don’t hunch your shoulders). This is the position you’ll return to after every punch and kick.

You will also learn how to move, which is important because you use your momentum to generate power. This involves keeping in motion while staying up on the balls of your feet, which enables you to act or respond much more efficiently. The general rule for a powerful strike is to use your body’s weight and momentum, not just your arms. Engage your abdominal muscles and exhale the breath as you rotate and punch.

The punches generally taught are the jab, cross, hook, and uppercut. The kicks will include the front kick, side kick, back kick, angle kick and roundhouse. But punches and kicks just don’t come in multiples of one. You will learn kickboxing sequences, how the jab sets up the cross, sets up the hook, etc. Each strike sets up the next so you can generate much more power by combos of two or more. The torque of your body helps to create this momentum. The individual moves are worked into swiftly executed combinations (for example: jab, cross punch, hook, uppercut, front kick).

Different instructors have different takes on what they teach and the subtleties of techniques, but the basics that you learn from one teacher will hold up in all the classes.

6. What should I wear?

Sweats, shorts and a T-shirt, an aerobic-dance outfit — whatever keeps you comfortable and cool. Wear well-made athletic shoes that aren’t too worn. Running shoes aren’t ideal because they’re not constructed for side-to-side movements. Basketball, tennis or other shoes designed for pivots and lateral movements are better. It is also very important that your shoes are clean. Barefeet are OK too.

7. Could I hurt myself?

Yes. If you’re not careful, you could end up with a sore elbow or wrist, a pulled muscle, or one of the injuries that commonly occur in aerobics classes such as a sprained knee or twisted ankle. So adopt a protective attitude toward your body.

If you can spare the time, arrive a few minutes early to get your handwraps on and warm up by gently stretching your legs (especially the fronts and backs of the thighs) and shoulders. Make sure you are and stay well hydrated.

During the class, make sure that you stop the motion of each punch or kick before the joint is fully extended. Never kick or punch so far that you lock the elbow or knee joints. Also, start out focusing on kicking low and with control. Respect your body’s limits. Sure, you can change those limits — but it’ll take time, dedication, and a realistic attitude.

8. Will Cardio Kickboxing give me skills to defend myself?

Since you will be working out anyway, learning basic self-defense skills at the same time is an added benefit. Over time you will develop strong kicking and punching abilities and learn the practical application of techniques practiced in the air on the heavy bag. It takes bagwork practice to gauge distance and effectively landing your punch or kick flush on a target. You just can’t just shadow-kickbox, you need the feedback of hitting something. Be aware though that the focus is on conditioning and not on self-defense, if you really want to learn self-defense tactics, take a martial arts or self-defense classes.

9. How can I get the most out of the classes?

As with any other exercise, if you want to improve your cardiovascular condition or trim an inch here and there, you’ll have to do it regularly. Two to four sessions a week is probably optimal; in between classes it is good to mix things up. For example take a brisk walk or run, do some stretching or yoga to increase your flexibility, or simply take a day to rest.

10. How can I learn more?

Go to a class!

Insanity Workout Aches and Pains – Should You Continue to Exercise?

Perhaps you have been doing an extended round of P90X and you have a aching shoulder. Or you have been doing the Insanity workout and your knees are sore. Maybe you added running to your routine and feel shin splints coming on.

Is it time to visit the doctor’s office or dial it back a notch and keep up the good fight?

There are a few things to consider before you rush off to see the good doctor. Many general doctors do not know a lot about specific sports injuries. Even if you go to a reputable sports doc, he or she will just tell you to stop doing whatever workout program you are involved in. If you want to see the doctor, you may as well save yourself some time and just stop doing your workout until you’ve fully recovered. Most likely, they will prescribe rest as the solution.

The aches and pains we are talking about are the normal aches and pains that most every person who exercises regularly experiences. There are certain types of pain or injury that should receive medical attention. If you have joint swelling, pain when you rest or sleep, pain that progressively gets worse or bruises that do not heal. Also, if any of your joints feel unstable or lock , you should seek out a good doctor.

Unless you are under the age of 25, the Insanity workout is going to cause a few aches and pains and it’s expected. After a week that has several Insanity Plyometric workouts, my knees ache. By following the 60 day workout schedule, I move on to different workouts and my knees get a chance to recover and the pain goes away. As long as you know your body and know how you typically recover, you should be ok. When your body is not recovering as it normally does, you should see a specialist.

The typical sports injury involves pain or soreness in muscles or tendons and there is little doctors can prescribe for treatment and nothing that will make them heal faster. Ibuprofen and rest is the usual prescription or cortisone shots for pain which can actually make the healing period longer.

If you are feeling aches and pains from your P90X or Insanity Workout, understand that it is normal and expect to get sore from these high intensity workouts. Usually the workouts vary enough to give over worked muscles a break long enough to recover. In the fifth week of Insanity, you get a much need recovery week which allows you to recharge and hit the second month hard again.

If you do feel like you are not getting enough recovery time, go back to the recovery workout DVDs for a few days until the soreness has passed.

Practicing these sensible guidelines and learning how your body recovers is key to getting through the Insanity or P90X workout successfully. Most experienced athletes know their bodies and know how their body responds to injury. If your body is responding normally, you can avoid a visit to the doctors office.

Ovarian Cysts – Symptoms You Can’t Ignore

Ovarian cysts range from not noticeable to annoying to excruciatingly painful. Fortunately, most are harmless and clear up on their own. In rare cases, you could experience more serious complications. You need to be aware of the symptoms of these complications and be prepared to push for action if your doctor seems not to care.

Ovarian cyst symptoms can look like a number of other diseases. In fact, a story out of the BBC publicized that a woman in England was sent home “seven times with constipation medication and a diagnosis of “trapped wind” before her doctors figured out it was ovarian cancer.” If you are having stomach pain, a distended stomach, a feeling of pressure or fullness in the lower abdomen, you need to get an ultrasound done. This will show if there is anything going on with your ovaries.

If you have been diagnosed with ovarian cysts, symptoms you can’t ignore include:

  • A sudden increase in pain.
  • Sudden bleeding.
  • Symptoms of shock – pale, clammy skin, chills
  • Fever

These symptoms can indicate two potentially dangerous complications with your cyst. First, your cyst may have burst. When this happens, you usually have a sudden, sharp pain in your lower abdomen on the side your cyst is located. This is followed by a more general pain, as the fluid released by cyst will irritate the surrounding areas. A ruptured cyst needs to be treated with antibiotics to prevent infection and monitored to make sure that the bleeding stops.

If you have severe, lasting pain, you may have ovarian torsion. This is where the cyst has grown so large that it causes the ovary to twist around on the fallopian tube. This cuts off the blood supply to the ovary. If it’s not treated quickly, the ovary dies and can cause additional problems. This condition is treated surgically.

If you have a cyst, it’s important to treat it before it develops into a more dangerous condition. Most of the time, cysts dissolve on their own, which is why doctors will wait two to three months to see what will happen. In those months, you could experience complications.

Instead, you need to work on getting your body to take care of the cyst. This can be done through detoxifying and eating the right foods to encourage the cyst to be reabsorbed. Many women are able to completely remove their cyst simply by treating it through these methods.

Get Rid of Ringworm With Effective Ringworm Treatments

Getting infected with ringworm is quite an irritating experience. Ringworm usually manifests itself as red circular rashes that have healthy skin in the middle. The skin around the rash is usually dry and crusty. The rash by itself is by no means painful, but it is the itching that is usually the problem. The itching is what makes the ringworm spread to other parts of the body. Ringworm treatments not only cure the itching, but it also kills the fungi that cause the rashes.

Ringworm is a fungal infection that usually affects the scalp, skin, nails, and feet in humans. It is a very contagious disease, spreading rapidly from one person to another through contact with infected body parts. The fungus not only affects humans, it can also affect animals like your pet dogs and cats. It can also be contracted from infected soil.

For ringworm treatments to be really effective, it is best to treat the infection as early as possible. When you start seeing the signs and symptoms of ringworm, you could simply start with over the counter medicines. You could use creams and ointments designed for eliminating ringworm. These topical agents are usually applied twice a day after taking a bath. You should see positive results within a few days of treatment. Don’t stop the treatment until after the recommended application period. Otherwise, the ringworm may come back.

Some of the more popular topical ringworm treatments include Terbanafine, Miconazole, Tolnafate, and Undecylenic Acid. These are quite effective in treating mild ringworm treatments. All you need to do is to apply these on your skin regularly.

You should only use over the counter medicines to cure mild infections. If the infection goes on for more than two weeks or do not disappear despite application of topical medicines, oral medication is in order. These medications are usually coupled with antibiotics. Oral medications can have faster effects that creams and ointments since it is released directly into the bloodstream. You should follow the prescribed dosage so that the ringworms would no longer recur.

You could also use oral treatments if it is difficult to apply treatment to the area affected by ringworm topically. If the ringworm occurs on your scalp or inside your nails, using oral ringworm treatments may be the only solution for your condition.

If you want natural ways of treating ringworm, there are some home remedies that you could try. Though not scientifically proven, they may sometimes get to cure the ringworm infection. Some of the examples of home remedies include vinegar, garlic, ginger, lemon, iodine, salt and even vicks vaporub. These treatments can minimize the itching and also aids in the healing of the skin affected by the ringworm.

To be absolutely sure about your ringworm treatment, you should first consult your dermatologist. Better yet, you should visit your doctor even before beginning treatment. Although treating ringworm as soon as possible is important, having an expert examine your particular case of ringworm can assure you that you get the best ringworm treatments.

Mono Treatment – Stress and Adrenal Exhaustion

Stress is a well-known factor in suppressing immunity and activating the Epstein Barr virus that causes mononucleosis. Mono treatment needs to address stress and adrenal fatigue in order for you to make a full and complete recovery from this illness.

Your adrenal glands produce hormones like cortisol and DHEA to help your body cope with stress. Measuring the levels of these hormones during mono treatment is a good way to assess your progress and how well your adrenal glands are functioning. Saliva testing of these hormones appears to be more accurate than blood tests.

In the early stages of adrenal fatigue there is normally high levels of cortisol and low levels of DHEA. Physically you may still feel OK.

Stage 2 of adrenal fatigue is marked by low DHEA and decreasing cortisol levels as the adrenals become exhausted. Feelings of tiredness and stress overload start to appear.

Stage 3 of adrenal exhaustion is indicated by low levels of both cortisol and DHEA. Physical symptoms may include low energy, poor immunity, headaches, brain fog, hormonal imbalances like PMT and low sex drive, unrefreshing sleep and cravings for sugar, salt and stimulants like coffee and alcohol.

If you suspect your adrenals are exhausted or if your tests come back showing that your adrenals are fatigued then there are a number of strategies you should include in your mono treatment plan to help them recover.

  • Firstly quality sleep is a priority in repairing your adrenals, particularly during mono treatment. Aim for 8-10 hours a night of unbroken sleep, plus an afternoon nap if you need one.
  • Nourish your adrenals with nutrients including vitamin C, the B complex, magnesium and the Omega 3 fats like those found in fish oils.
  • Herbs like ginseng and licorice are traditionally used to strengthen the adrenals and help you cope with stress.
  • Your diet during mono treatment and for adrenal repair should revolve around small, frequent meals. Focus on quality proteins like free range chicken, fish, lean red meat, eggs, legumes and cheese. Each meal should include plenty of fresh vegetables or low carb fruit plus some natural oils either through nuts, seeds, avocado or a cold pressed oil. Try and cut down your intake of stimulants like coffee and alcohol plus eliminate sugar and refined white flour products.
  • Gentle exercise like walking, swimming, cycling, yoga and tai chi are recommended to help you cope with stress during mono treatment. Start off gently and build up to at least half an hour five times a week.

Lastly remember that it is how you respond to stress that counts. If you learn to go with the flow, maintain a positive attitude and look after yourself with the above strategies, then you should find that your stress can be managed.