What Is Your Phobia?

We do not have  phobias  when we are still babies. We were once babies, meaning we are not born with  phobias . We learn to have  phobias . As much as we learn to walk, we learn to have  phobias .

What causes  phobias ?

The One And Only Answer Is. . . guess. . What? Our minds

We learn everything as babies so you are not born with a  phobia  but we learn to fear when we grow older. For example myself, can you believe it, it is amazing – I had a  phobia  of driving a car. What happened was I practiced well at the driving school. And I bought my first car and I went into the wall with a brand new car. That created a lot of fear in me. I started to panic when I was suppose to drive that car, I would start to have stomach bugs, I became crippled by the fear of driving and always pictured that wall. I did everything I could but I was scared to death. People started driving my car, they started talking about my fear and the more they talked the more the fear grew.

You see my mind immediately erased everything I learned from the driving lessons I took. I lost confidence I lost interest on taking trips with my own car. If I wanted something in town I will have to wait for someone to drive me there. The only person who took a decision to change the  phobia  was me. How? I started asking myself questions like :

1. What causes the fear?

2. Is this fear bigger than me?

3. What are the steps that I could take to unlearn the belief that a fear is bigger than me?You can also ask yourself these questions.

Always remember this-

-Your mind is your powerful tool so you can imagine yourself overcoming the fear with your mind. You can also imagine yourself when you were a little person when you were full of energy, just wanted to learn and experience everything in life. Just call yourself a baby the time you are faced with that fear play, laugh and fill your spirit with ever lasting energy of childhood. You can beat it by getting deep inside of the power within you. You are the most powerful force in the universe.

Wishing you the best in your journey of defeating your battles of  phobia .

A Natural Remedy For Anxiety Relief

 Anxiety  often consists of worry and fear, with many people experiencing physical signs such as chest pains or nausea. This is a complex emotion composed of a number of varying problems. Some problems involve thought processes that force the body into preparing itself to deal with external threats. The heart rate will speed up increasing blood pressure. Elevated levels of blood will now be sent to various muscles in the body. At the same time, the digestive system functions will slow down.

Uncertainty, intense fear, uneasiness, or apprehensions of a real or imagined future event are all states of  anxiety . Everyone knows the effects  anxiety  and stress can have on ones state of well-being.

 Anxiety  can be mentally and physically devastating. Depending on the perceived threat,  anxiety  is usually categorized as separation  anxiety , social  anxiety , performance  anxiety , relationship  anxiety , and many others.  Anxiety  often causes stress and stress often causes  anxiety  and therefore goes hand in hand.

There are several anti-anxiety treatments for overcoming  anxiety .  Anxiety  medications that work for some don’t always work for others. Some people try more natural cures for  anxiety  management. Included in these are herbs, vitamins, acupuncture, hypnosis and even aromatherapy has proven to be beneficial for overcoming  anxiety .

L-Theanine is a little known, unique form of amino acid which is found in the green tea plant. Drinkers of green tea often report a feeling of calmness after a cup or two of tea. This calmness is due to a high content of L-Theanine.

With no known downside green tea studies have shown a reduction of  anxiety  symptoms and an increase of concentration, immune system build up, learning performance improvement, decrease in blood pressure, and brain dopamine levels increased, and other positive benefits.

Based on toxicology studies and its historical use as a component of tea, L-Theanine is considered to be safe. After water, tea is consumed the most worldwide, and has been by billions of people for thousands of years. A heavy tea drinker, who drinks between six and eight cups daily, will ingest between 200 and 400 mg of L-Theanine.

While the dosage for stress,  anxiety  and depression remain individual, a recommended dosage for  anxiety  relief would be 100 to 200 mg taken one to three times daily. Clinical studies have shown that L-Theanine in some individuals is effective with a single dosage of between 50 to 200 mg. This suggests that people with a higher level of  anxiety  should take a larger dose between 100 and 200 mg for overcoming stress or  anxiety .

How to Overcome Terminal Insomnia

There is no guarantee in the world that tomorrow you will not have problems with sleeping, or have so called insomnia. But believe me this is not true. There are seventy million Americans that are affected by insomnia. They have restless nights, which leads to non-productive days.

Only after hour sleep you will be awaken and after that you will have a lot of difficulties falling asleep. This stage is called Terminal insomnia, and it occurs when you get up in less than 6 hours after falling asleep. It looks terrible, isn`t it?

But luckily there are some ways out of that problem. For example before going to bet you should drink warm milk and that will help you to relax and sleep better. Another option is to take some hard mental work, for example read books or do crosswords. These activities will help you to relax and will be enough to assure you a restful night.

A lot of doctors said that if you can create yourself a sleep routine or ritual that will help you to fall asleep faster and guarantee you a restful sleep. For example you go to bed in the same hour every day, and if you can keep that routine only two weeks than your body will start wanting rest in that hour.

Also if you drink coffee, cut it off especially in afternoons and never take sleeping naps in afternoons, because they will make you a lot of problems when you are sleeping at night, because your body is already rested. You can also take a warm bath before going to bed. If you do exercises be sure that you are doing them at least three hours before going to bed.

Curing Foot Pain in Children and Adults

Some of the major foot problems and treatments are:

The major foot problem is Heel Pain:

Heel pain in children generally occurs due to pain in the back or at the bottom, improper fitting of shoes, walking on toes etc. Heel pain in children is a symptom which is an indication that the child needs attention, but it’s quite different than the pain found in adults. Children experience pain generally because of their growing age which brings changes in the structure of their foot.

Plantar fasciitis:

Plantar fasciitis is an inflammation of the band of tissue -fascia. It is mainly occurs in athletes or in cases where activities around the legs increases. It causes severe pain under the foot and sometimes it is so intense that it becomes unbearable. Major symptoms of plantar fasciitis are Pain on the bottom side of the heel, pain that is usually worse on arising, Pain that increases over a period of weeks, months. The major causes of it is the faulty foot structure, high arched foot, Wearing non-supportive footwear on hard and flat surface etc. However it is important to have heel pain diagnosed properly under expert advice.

Ingrown Toe Nails and Nail Fungus:

Ingrown toenails are curved downwards and usually grows in the skin. It happens because of some trauma, or improper trimming of nails. Nail fungus occurs when a virus enters the nail through a small cut or break. The common symptoms of nail fungus are thickening of the nail and discolored nails. Treatment of toenail fungus normally includes topical creams or oral medication. Sometimes a surgery may be required.

Ankle Sprains:

Ankle sprain is caused when one or more of the ligaments of the ankle is torn or partially torn. Ligaments are injured when some extra force or pressure is applied to it. Ankle sprains are can cause severe pain and swelling. Pain arises because of inflammation of tissues. Treatment of ankle sprains depends on which ligaments are involved and the level of injury. A podiatrist examines your foot and then he may prescribe some medication or some foot care procedures.


Avoid walking barefoot: It is recommended that a person suffering from heel pain should not walk barefoot on flat and hard surface.

Limit activities: One should stop doing activities that put pressure on feet and causes pain

Icing: One can put an ice pack near the area where it pains severely. This helps in reducing inflammation especially in case of sprains.

Exercise: Exercise that helps stretch the muscles may help patients in recovery.

Medications: An anti inflammatory medicine like Ibuprofen which is a nonsteroidal anti-inflammatory drug is recommended to reduce pain.

Surgery: If there is a serious problem with foot and the pain is unavoidable it is important to consult the foot doctor. The type of treatment depends on the injury. It may include some combination of procedures or just medication. The aim of surgery is to completely remove the root cause of the problem.

In order to prevent these problems from happening in the future Continuous care and examination of the foot is required. For example, wearing supportive shoes and maintaining ideal weight so as to reduce pressure on the foot is generally suggested to all patients.

Nail Fungus! What Is It Exactly?

Nail fungus, which is also called Onychomycosis or tinea unguium, is an infection caused by fungus. When it comes to nail diseases or infections, nail fungus is the most popular type. Nail fungus may infect the fingernails and toenails; however, the most popular is toenail because they are more often in a dark and moist environment which provides a great place for the fungus to grow. There are four types of nail fungus which will be explained in the following article.

Distal Subungual Onychomycosis

This type of toenail fungus, which is the most popular, will start at the tip of the toenail and make its way towards the cuticle as it progresses. The meaning of distal is “distance from”; the definition of subungual means “under the nail”; while Onychomycosis is simply the scientific name for toenail fungus. Distal Subungual Onychomycosis affects the nail plate and is caused by a fungus that has adapted to live in the skin, hair and nails.

People with this type of nail fungus may experience inflammation which could cause the nail to detach from the nail bed and/or thickening of the nail. If no treatment is given to the nail this could give a space for infectious bacteria and fungus to grow making the nail appear yellow or brown.

White Superficial Onychomycosis (WSO)

This is the second most popular type of fungus, which can also affect both the fingernails and toenails. Contrary to the other types of nail fungus, the WSO will start on the top layer of the nail and will eventually affect the entire nail. One to two percent of the population have WSO and it is more common among those of Italian decent who are over 65 years of age. Studies also show that 30% of people who have HIV will be affected by nail fungus, and those with WSO can often not be treated with topical treatment.

This is sometimes the case with other people who have WSO as the fungus is growing inside the nail and the cream will not penetrate the nail. Before being diagnosed with WSO, people have often been affected with the condition for a few years without noticing anything. Some of the symptoms associated with WSO are opaque, brittle and deformed nails; however, the first thing people will notice is white spots on the nails.

Proximal Subungual Onychomycosis

This is the least popular nail fungus in people who are health, but more popular in people who are immunocompromised; meaning those who either have something that lowers their immune system such as HIV and autoimmune diseases or people who use intravenous drugs. Often times when someone gets this type of fungus and their immune system has not been affected by anything; they will test the patient for HIV. However, it is important to remember that having this type of nail fungus does not mean someone necessarily has HIV.

The fungus begins at the cuticle and will make its way to the tip of the nail as the nail grows. People may also notice a yellow or white spots near the cuticles, as well as, bumps on the nails as it grows. Finally, the skin around the nail may become red, inflamed and swollen. Sometimes, there is also pus, which causes doctors to misdiagnose the fungus as a bacterial infection and prescribe antibiotic, but antibiotic will not cure fungus. Contrary to other types of nail fungus, Proximal Subungual Onychomycosis must be treated with pills rather than topical creams.

Candidal Onychomycosis

This final type of nail fungus mostly affects the fingernails rather than the toenails. The fungus will affect the area surrounding the nail and it is the least popular type of nail fungus. Most people who get this type of nail fungus, are people who put their hands in water often and most of the time, it requires the person to have prior infection or trauma of the nail. This type of nail fungus is most often treated with topical creams.

After consulting with a doctor, if a person chooses to use a topical cream to treat the fungus, there is one type that works particularly well called Funginix. This cream is completely natural and will not only make the fungus go away, but if used for six months it will prevent it from ever coming back.

Do Not Wrap Or Brace a Sprained Ankle – Here is Why

One of the main parts of R.I.C.E. is compression. Remember, R.I.C.E. stands for Rest, Ice, Compression, and Elevation. So, in addition to rest, ice and elevating your ankle, it also suggests you compress your ankle and this is usually done with a wrap or brace. Although this seems like a harmless technique to help heal a sprained ankle, rehab experts now agree that this is not the best way to heal an ankle sprain. And, in fact, it can slow down the healing process and hurt your ankle recovery.

Why you should NOT Wrap or Brace a Sprained Ankle

When you wrap or brace an ankle sprain, you are doing it with one purpose in mind- to reduce swelling and restrict movement. The reason to restrict movement is so that you do not cause any further injury. That may sound like a good thing, so you do not cause further injury which may seem reasonable on the surface, but consider the following:

  1. A brace or wrap is not very effective at reducing swelling. There are much more effective treatments for reducing swelling. And this does not include ice. (ice is only effective at reducing swelling for 48 hours after the sprain.
  2. A brace or wrap will weaken the ligaments and reduce range of motion which slows down the healing process AND causes a much higher risk of future injury.

When you sprain an ankle, there is extensive damage to the ligaments in and around the ankle joint. In order to heal the injury, it is vitally important that you break up scar tissue, reduce swelling, and increase strength in the ligaments. A wrap or brace is a crutch that your ankle will rely on during the healing process. In effect, it will force the ligaments in your ankle to stay weak instead of fully recover. The wrap will not allow your ankle to move naturally as it recovers which will also inhibit a natural and healthy range of motion. In short, your ankle will heal unnaturally and badly. This will put you at an increased risk of injury in the future. And since most people continue to wear a wrap or tape up their ankles after the sprain, they continue to keep their ankles weak and inflexible. This is a recipe for disaster over time.

Instead of using a wrap or brace for a sprained ankle, rehab experts agree that you should incorporate a much more proactive rehab regimen. This does not mean going for a jog on your sprained ankle. But, it does mean, using active rehab techniques that you can do at home which will heal the injury in a natural and complete way. Instead of laying in bed, icing your ankle for weeks with a brace or wrap on it, you need to do specific exercises, stretches and other effective rehab techniques that will have far more benefit than a brace or wrap.

In effect, you will be strengthening your ankle instead of weakening it further from a brace or wrap. You will be helping the body speed up the healing process dramatically, since the ligaments will heal more naturally. Left to heal by themselves under a wrap or brace, the ligaments will heal very poorly. Rehab experts know understand that the body responds best to a more active approach. Again, it does not mean over-doing it. You want to continue to rest most of the time, but push yourself gently as you stretch and exercise the ankle.

So, what is the difference in healing time? With the typical R.I.C.E. treatment, including a wrap or brace, you can expect a recovery time of 4-8 weeks. And even once you are better, your ankle will be weak and stiff. You may feel the need to continue wearing a wrap or brace like a crutch. Of course, that will continue to keep your ankle stiff and weak and put you at a higher risk of another ankle sprain.

However, with a good active rehab program, you can expect to be walking normally and pain free in about a week. In addition, your ankle will not need the use of any kind of wrap or brace, since it will be strong and have regained its natural range of motion. Obviously, this puts you at a much lower risk of future injury and is a significantly safer and better way for you to play sports, walk run, etc.

If you are looking for an excellent at home rehab treatment for a sprained ankle, I highly recommend http://hemanklerehab.com I believe it is one of the best options out there for people of all ages, fitness levels, etc. It has been shown to be extremely effective at speeding up the healing time and reducing the risk of injury. And obviously, it does not require the use of any kind of equipment like a brace or a wrap. It is a much more natural and healthy option for healing a sprained ankle. I encourage you to learn more about it.

Krav Maga – Not Real Pretty But Real

Jason Mark is a cop. You need a sense of humor to make it as a cop, and Jason’s a funny guy. Most likely he’d chuckle at your “Bad Cop! No Doughnut!” bumper sticker, maybe ask you for a bagel instead. And you can dump the stereotypes; watch what Jason does in his spare time and you might realize that not only is this gym-rat in better shape you’ll ever be, he’s a martial arts expert capable of kicking your butt twenty which-ways-to-Sunday and you might even feel stupid for having that bumper sticker in the first place.

Thursday, 8pm, Penn Oaks Fitness Center: Nearly a dozen men and women, attired in sweats and tees, hands taped and alternately holding striking pads, whale away at each other with fists and feet, the scene overlaid with the throb of a heavy-metal CD. They’re sweating and panting, since Jason just had them doing pushups and crunches. Now he charges about amongst them excited as a bulldog set loose in a Chihuahua parade, yelling, prodding, shoving: “What was that, Kevin? You call that a punch? I kiss harder ‘n that! Put some shoulder into it! This is a punch-” he slams a hand into the mitt and the guy holding it stumbles backward. “And this is an elbow-” Wham! The guy stumbles back further. “See, that works too! Use everything you got. And whatever you do, don’t stop. If you stop, you’re dead…” Moments later he’s demonstrating escape from an up-against-the-wall strangle: “J-move…one arm up, turn and dip…good, Sue…ok, Steve’s tall…whatcha gonna do? Right -go in low! Make him a soprano…”

Let’s get something straight: Krav Maga (“krahv magah” or “Contact Combat”) is as ugly as it sounds. The official fighting system of the Israeli Defense Forces isn’t concerned with aesthetics. It’s designed to be simple and efficient, of necessity, brutal, nasty. All the stuff you’re not allowed to do in the other martial arts- groin kicks, eye gouges, elbows to the throat, aren’t only encouraged in Krav Maga, they’re taught, practiced. Sounds like street-fighting? It is.

“There aren’t any rules in Krav Maga except one: don’t get hurt,” says Ernie Kirk, owner of the busy Kirk’s Martial Arts Academy in Kennett Square, where Jason also instructs. “This is about survival, so anything goes.” Unimposing, though solid, Ernie wears glasses and is soft-spoken, evoking more his former school-teacher self, than a whup-meister who holds fourth-degree black belts in Tae Kwon Do and Hapkido, a black belt in Goju-Kai and advanced brown-belts in aikido and judo. But that’s way it should be, since ordinary folks looking for practical self-defense aren’t going to relate to a Van-Damme clone.

While Ernie lacks Jason’s constant bulldog frenzy, his ferocity-coefficient turns on a dime. “Relax,” he actually tells two students who are squaring off. “Lock into some stance, you’re gonna be too focused on one thing, and something else is gonna hit you.” A moment later he’s hollering “Follow through!” stopping a roomful of paired punchers and grabbing one of them to demonstrate. “You don’t stop at the head; you go past it, through it!” His fist whistles past the guy’s ear. “This is for keeps, not for points.”

For keeps. For real. That pretty well sums up where Krav Maga stands in relation to other martial arts disciplines. You won’t find any “kata,” grasshopper stances, leaping crescent-kicks and all that other choreographed, cinematic gee-whiz which everyone knows exists only for spectator value. Ernie, who was for years the first licensed Krav Maga instructor on the East Coast, acknowledges that a lot of the things he loves about martial arts would get him killed on the street: “There are inherent self-defense weaknesses of these other arts since they’re geared to sport and competition.” One may wonder how he’s able to separate them in practice, considering that such a level of reflex leaves little time for thought. The street demands fight or flight, maim-or-be-maimed, no second thoughts. Whatever you do, you’d better mean it.

Thus there no competitions in Krav Maga. There are no “uniforms” either, and while there are belts awarded for proficiency levels, no one wears them. Most wear tees and sweat-pants along with wraps and other protective gear. Save for a ritual bow at the conclusion, the classes are informal and eclectic. One moment you’ll be doing conditioning drills and calisthenics, the next, punching or kicking a pad held by a partner, then practicing escape from a particular hold or attack.

“Every move is based on your natural instincts,” explains Katie Bevard, a tall, attractive former school-teacher (another teacher…today’s school-kids must be a handful!) who instructs and manages at Kirk’s full-time. “So you don’t have to think about which of a dozen moves to use. If someone grabs you by the neck, your instinct is to grab his wrists. So we use that instinct -it’s called a ‘pluck-‘ (she demonstrates an abrupt grab-and-yank movement) and make it work as an escape. It works for anyone, from any direction. And it sets you up for counter-attack. All Krav Maga moves do that: one escape, multiple counters. Whatever you do must be instantaneous and followed by disabling strikes.”

Since the moves are so simple, the learning curve is minimal. Unlike other martial arts where the beginner may spend months punching and kicking the air or performing stances and other seemingly pointless rituals before squaring off with an adversary, Krav Maga emphasizes contact from day one. Punches and kicks are delivered deliberately at an opponent’s face, neck, groin…and stopped by a striking pad of one sort or another. The point is to remove inhibitions about such impolite exchanges. You can’t just indicate delivering a throat-chop or a groinward kick…to make it automatic and instinctive, you have to experience delivering it.

Since there’s no competitive hierarchy, Krav Maga classes democratize the learning process: at Kirks’ you’ll find neophytes pairing off with advanced, the instructors urging everyone to switch around and “experiment with different body-types.” A beefy kid with a shaved head glares down at a slender woman old enough to be his mom: “I want that pencil! Gimmee that pencil!” He pounds on the pads she’s holding. She recoils under his assault but continues to come back at him. A stress drill: the best way to condition yourself for physical confrontation is to indulge in it. Sometime later there’s a stress/fatigue drill where one student, surrounded by four others, must kick and punch at their pads non-stop, while harassed from behind by yet another. All take turns in the middle, all finish exhausted, dripping, happy.

And sometimes bruised. Katie nods emphatically. “We turn out the lights occasionally and fight in the dark. You get tagged sometimes. We’ve all got bruises, scrapes, cuts. Nothing serious, but it’s a great learning tool. Makes it real. Tae-Bo?” She snickers. “I remember that. Fun…good workout. But that’s all it was. And you never got these…” She proudly shows off a bruise.

Is it any wonder that Krav Maga is taking the country by storm? Initially embraced by the military and law enforcement, it has caught the attention of the media and gone mainstream, helped in no small part by recent events. Ernie says that enrollment has increased some 35% in the Philadelphia area since 11 Sept, and he’s adding new centers in South Philadelphia, Center City and Conshohocken. In many of the classes, women outnumber men. Teens and seniors joyfully swat and grapple with each other. Ernie’s even been invited to teach Krav Maga at elementary schools.

Saturday, 1pm, Kirk’s Martial Arts Academy: It’s nearing the end of a three-hour seminar. One of Ernie’s Philadelphia instructors is present, a petite 19-year-old Temple film-major named Greta who also holds a black belt in Tae Kwon Do. Though she’s suffering a cold which has left her near groggy, Ernie repeatedly calls Greta to the front to demonstrate. She’s something of a star at Kirk’s -the other instructors rave about her- and Ernie likes to show her off. He unleashes a barrage of blows at her, rapid-fire from all directions and Greta parries them off with Lara Croft-like effortlessness and precision, an awesome display of reflexes which leaves little doubt she could seriously cramp a masher’s style. Ernie lets her go and begins handing out rubber knives. “Ok, pair off! Knife-attack with wound simulation. Forget the movies -you will get wounded in a knife encounter. Guys, I apologize in advance to your wives and girlfriends. We’re putting lipstick on these. And turning out the lights…”

Ernie’s a funny guy too.

Hip Shield – Increased Protection For Elderly & Patients in Post – Operative Care

Fall management is an extremely important process for both elderly patients and patients in post-operative care. The fear for elderly patients is that a slip or fall can cause serious consequences with major bone breaks and sprains that can lead to prolonged spells immobilised in hospital and at home.

Being prepared for an accident can help save lives and serious injury. A broken hip is one of the most unfortunate but common injuries in elderly people. A   hip   fracture  is often caused by weak bones and osteoporosis, which is a greater risk for people with old age.  Hip   fractures  invariably require surgery to rectify the problem and this can create weeks and months of mobility rehabilitation.

This is where the Hip Shield comes in handy. This innovative protective shield is designed to prevent a fall becoming an injury by absorbing and reflecting the impact of a fall away from the vulnerable hipbone. The Hip Shield is most importantly extremely discreet and can be worn in a pair of protector pants beneath skirts or trousers. Catering for both male and female patients, Hip Shield pants are available in two styles based on waist measurements suitable for day or nightwear.

Patients can purchase single or triple pack Hip Shield options, with the triple pack containing three pairs of pants plus one pair of hip protectors. This is the perfect solution for independent users, with one pair to wear, one in the wash and one spare. For peace of mind and confidence when moving in and outside the home, purchase one of the best selling products from mobility specialists.

Liver Flush Is Only for Healthy People

Many people realize that liver is the primary human detoxification organ; therefore, they are looking for ways to do the liver cleansing. Hundreds of websites and thousands of people are active proponents of the liver flush, mostly, with olive oil and lemon juice. Thrilled, people find so-called gallbladder stones in their stools. They feel happy. However, not all feel so great afterwards. Some start to feel pain and cramps in the upper part of the stomach, nausea or vomiting, diarrhea, fainting, fatigue.

However, most of these post-cleansing reactions after the liver flush are mild, and people consider them as normal. In the worst-case scenario, a few are admitted to the hospital with gallbladder attacks or acute pancreatitis. Working in the intensive care unit for many years, I personally observed two fatal cases and many acute inflammations of the pancreas after fasting and liver flush with olive oil and lemon juice.

This article is not for healthy, young liver cleansing enthusiasts; their bodies can endure any liver flushes without reactions. By the way, the author of this article is not against the liver and gallbladder flush. He just wants to attract the attention of people with health problems to provide them with safer and gentler liver cleansing techniques to avoid any complications.

What happens when people fast without food and consume a large amount of the olive oil and lemon juice? Let us look from the medical point of view. Human cells mostly derive energy from glucose metabolism. Human beings do not have a high storage capacity for carbohydrates. During the famine, body burns fat tissues and proteins from the muscles. Burning of the fats produces a lot of ketones – very acidic substances which make the body become highly acidic. It is easy to prove that by measuring the saliva and the urine pH with litmus paper. If the saliva and the urine pH are less than 6.6, it can be the sign of the whole body acidity.

Whole body acidity badly influences bodily functions. Two alkaline digestive glands are affected the most. First, the liver that produces the alkaline bile. Second, the pancreas that releases the alkaline pancreatic juice. Whole body acidity causes harmful biochemical changes in the pH of pancreatic juice and possible activations of digestive pancreatic enzymes inside the pancreas. Activated pancreatic enzymes begin digesting own pancreatic tissues, which can lead to pancreatitis.

If bile is turning acidic, it becomes extremely aggressive, irritating, and damaging for the gallbladder, bile ducts, sphincter of Oddi and duodenum. It can cause spasmodic motions of the smooth muscles of the gallbladder, bile ducts, sphincter of Oddi and duodenum. Person can feel pain, nausea, vomiting, reflux when the aggressive mix of bile and pancreatic juice goes up into the stomach or even further in the esophagus. Drinking a lot of plain water or better, Karlovy Vary healing mineral water during the fast is the smart idea to reduce acidification.

Small amounts of lemon juice have an alkaline effect. Contrary, lemon juice, in large amounts, may have a reverse action. It can acidify the body, stimulate the production of the stomach acid, and create an acidic environment in the duodenum. Pancreatic lipase that digests fat stops working in the acidic condition; thus olive oil will be not digested in the duodenum and can result in diarrhea.

Many people do not know much about bile. Liver uses bile sort of like a garbage truck that removes fat-soluble toxic substances, heavy metals, medications, pigments, bile acids, which liver filters from the blood. Bile is an aggressive fluid with the action similar to laundry detergent that removes fats and oils from our clothes. Liver flush, in reality, is a gallbladder flush because during this procedure nothing comes out from the liver. Liver constantly release liver bile and this process cannot be speeded up by olive oil. Large amounts of the olive oil cause strong contraction of the gallbladder, intensively squeezing its content out through the bile ducts and the sphincter of Oddi into the first part of the small intestine- duodenum.

Sharp, uneven contractions of the gallbladder after drinking olive oil cause a quick release of copious amounts of the toxic, acidic, irritating gallbladder bile possibly with bile sludge and gallbladder stones into the bile ducts. In predisposed people, it can cause spasms of the sphincter of Oddi-the strategic valve between the gallbladder, bile, pancreatic ducts, and duodenum. Back up of the aggressive bile can raise the pressure in the pancreatic duct. Bile can activate digestive enzymes inside the pancreas; thus, resulting in pancreatitis.

Olive oil is a natural trigger of the strong contraction of the gallbladder. Is it good or bad? For healthy people, it may be good. Why? It can decrease the gallbladder congestion. For the last fifty years, fats have had a bad reputation due to the false propaganda. The slogan – no fat = no cholesterol, scares people, prevents them from eating butter, eggs, vegetable oils, which are all natural bile releasing substances. Congested bile can be the key factor in the gallbladder stones epidemic in the United States.

Real liver detoxification is a process that can include many healing approaches. The goals of the liver detox include:

• Increasing production of the alkaline bile

• Making this bile easy to eliminate

• Decreasing amount of the fat deposits in the liver

• Supporting proper function of the liver cells

• Decreasing amount of the toxins that go into the liver, etc

For the liver and gallbladder health, we need some dietary changes. First, we have to avoid the acid-formed foods such as sugars, red meat, white flour and white rice, and alcohol. Second, normally, to promote elimination of the bile, bile sludge, toxic waste and chemicals, and small gallbladder stones we need to eat some non-processed vegetable oils such as olive oil, flax seed oil, fish oil, avocado, and egg’s yolk. Animal fats have to be restricted. Third, we need to avoid dehydration. Drinking pure water, herbal teas, Karlovy Vary healing mineral water, and eating vegetable soups can do the job.

Let us look at the Europeans practices. For hundreds of years, doctors in Europe have sent their patients with the liver, gallbladder and pancreas disorders to the healing mineral spas. Drinking healing mineral water is a long standing, healing practice in Europe. The famous healing mineral water is from Karlovy Vary thermal spring. Because the demand for this water was high, doctors suggested evaporating the water to get the genuine Karlovy Vary thermal spring salt 250 years ago. To obtain the healing water for home use, one just needs to dissolve this salt in pure water. Karlovy Vary healing mineral water consists of minerals, bicarbonate, trace elements, which are part of the pancreatic juice and bile. This healing mineral water promotes the production of the bile, alkalizes the bile, and makes it more fluid. It also creates gentle contraction of the gallbladder with simultaneous opening of the sphincter of Oddi; thus helping safely to remove the toxic stuff, bile sludge and gallbladder stones from liver and gallbladder.

Herbal remedies are the oldest medicine in the world. Some of the herbs are called hepatic. Hepar is the term meaning liver in Latin. Hepatic herbs are divided into three categories:

1. Cholagogues stimulate the flow of bile

2. Choleretics are plants that support the bile production and excretion by the liver

3. Hepatoprotectors are plants that support liver function and aid detoxification

Many hepatic herbs have all three actions overlapping each other.

Hepatic herbs, which have scientific, and evidence based back up are barberry, burdock, dandelion, fennel, ginger, corn silk, licorice, milk thistle, peppermint, St. John’s wort, turmeric, etc.

For people with whole body acidity, excess weight, digestive problems, diabetes, older age, chronic diseases, etc, liver flush with olive oil can be risky business. These people need gentle liver cleansing techniques including dietary changes, herbal remedies, drinking Karlovy Vary healing mineral water, restoration of the friendly intestinal flora with probiotics and colon hydrotherapy, therapeutic exercises, and nutrition supplementation.

If you need to repair your TV, car or computer you go to a specialist. By analogy, for safety, all detoxification and cleansing have to be performed with the supervision of the knowledgeable licensed medical professionals.

The information on this article is presented for informational, educational purposes only. It is not intended as a substitute for the diagnosis, treatment, and advice of a qualified licensed professional.

Digestive Wellness – The Ultimate Health Article!

What is the foundation of a tree? The roots right? Well in the same way you can kill a tree by killing the roots, you can kill a human by going straight to the digestive system; the digestive system is the mother of all systems. There are 11 systems in total and the other 10 all relate back to what’s going on with your digestion! Now that we’ve established our focus here, lets break it down…

* The modern food habits of the masses

Firstly I don’t mean to scare anyone here, or maybe I do, but only to get you to act. We are currently in the rise of a powerful epidemic with 85% of men and women destined for obesity by 2022 and the most common cause of death is heart disease and cancer.

What does obesity, heart disease and cancer all have in common? They are SYMPTOMS of poor health and specifically a polluted or poisoned digestive tract. To break that down even further, rotting matter, fermentation, dysbiosis and clogged villi. Whichever angle you at it from these origins all create an acidic blood stream. The blood is considered as the river of health OR sickness, and it all depends what you put into to it from upstream! We are continuously polluting our bodies with ‘non food’ items, most of which I’m sure most people believe to be actual food.

Which foods from this list are you eating every day? Sugar, dairy, wheat, alcohol, commercially grown meat (grain and corn fed), stimulants, artificial sweeteners, cooked or processed matter?

Furthermore, have you taken antibiotics, paracetamol (or any other ‘pain killer’), drunk tap water in fluoridated communities or taken any pharmaceutical drug?

If you’ve answered yes to at least one or more of these things then my suggestion is that you make some drastic changes!

The above listed are all acid forming in your blood stream and you are currently making that red river, a river of sickness. What is the first thing that happens when you have an acidic blood stream and what are some ways of improving the situation?

Your blood does everything it can to keep in the range of neutral when it comes to acidity and alkalinity. This is approximately 7.36 on the scale. Though when we force our blood into acidity, what’s the first thing that gets attacked? Our bones! Our bones are the most alkaline part to our body so alkaline forming minerals get stolen from our bones causing the bones to become weak, brittle and in severe cases like fibromyalgia the bones actually become painful!

How do we stop this from happening?

* Your new diet

First of all, when I say ‘diet’, I do not for one minute believe one should go on a diet as this is something in the industry that I spit on! Diets are a title so that the lazy can go ON one or go OFF one. Don’t become a statistic of the FAD! I do not prescribe diets and I am not a nutritionist. I am a health coach who has studied and been absorbed with health research and practises my entire life. I know what’s good for the human digestive system and what is not. You can sit there in your nutrition class and tell me it’s the fat consumption and I’ll tell you it’s the sugar. There are the people who have done some research and had no experience, there are people who have done a bit of both and there are the wise who are extensively well read and actually been a practitioner at the same time. The latter is the origin of advice you should listen to.

Fill your diet with at least 51% uncooked, plant based matter. Please, I cannot stress stress enough the words ‘at least’. 51% minimum. On top of that if your food is organically grown then that’s even better. The amount of journal articles I’ve read on the benefits of organic food are extensive. The need for chemicals to be sprayed on plants are not applicable what so ever. Plants have protective mechanisms called antioxidants which protect them from bugs. However! The plants will get eaten if they are in a mono environment. That is an environment which doesn’t allow all of nature to reside in that immediate community. Mass produced corn is a great example. Corn is the only thing seen for miles, of course it needs to be sprayed! It’s got no protection!

Decrease or eradicate sugar, wheat, foods with soy, high fructose corn syrup and artificial sweeteners. Drink non fluoridated, non chlorinated water and when you do eat meat (yes I believe in flesh), make sure it is properly raised, organic, free range, fed properly, no chemical intervention what so ever. How do I make sure of that? Get off your bottom and go and meet your farmer, you’ll learn something!

* Supplementation

Probiotics, why do we need them? There is 100 times more bacterial DNA than human DNA in your body. If you believe that your DNA is what makes you YOU, think again. The health of the bacteria in our body is one of the most vital elements of health. Our gut is loosely coined as the term ‘the second brain’ for two major reasons. 1. The bacterial DNA that resides there dictating to the rest of the body what’s about to happen next. This wad of bacterial DNA is called the micro biome, almost considered to be an organ itself. 2. There are more neurotransmitters created in the gut than in the brain. This further proves the need for endocrinologists and digestive professionals to work together as these systems are so heavily intertwined like lifelong friends from birth until death.

The difference between a probiotic and a prebiotic: Easy to remember, a probiotic is a supplement which is pro formed healthy bacteria usually from two families; lactobacillus and bifidobacteria. These guys come and and set up a better nutritional profile in your small and large intestine, improving the function of your other systems like the endocrine system that creates more balanced hormones through the healthy cholesterol that the bacteria has produced. (Probiotics are a healthy alternative to statins) The parasympathetic nervous system also benefits because healthy bacteria assist in peristalsis which is the contraction of smooth muscles like your oesophagus. Peristalsis is very magnesium depleting though having enough healthy bacteria in your body slows magnesium depletion. These are just SOME of the benefits of probiotic supplementation.

Prebiotics: These are the non digestible elements of real whole food and plant based supplements that stimulate bacterial growth. It is my opinion that we combine prebiotics and probiotics because then we have two pathways for healthy bacterial growth.

Mechanical digestion – chewing the food well increases surface area which then means we absorb more nutrients

Chemical digestion – enzymes, hormones, hydrochloric acid, bile etc.

Enzymes, why do we need them? There are two main types of enzymes needed to digest your food. Pancreatic (animal) enzymes and plant based enzymes. Don’t take me too literally here though, our body is responsible for about 50% of the enzymes needed to break down our food, these are the pancreatic enzymes. The other 50% comes from food. Here’s the thing though… If your food is cooked to temperatures of 47.7 degrees or above your plant based enzymes are 100% dead. By the same token, all packaged, processed food also has no enzymes. This is of course unless you’re taking a supplement range like YOR health which has NDS. The patented nutritional delivery system, packed full of enzymes! Enzymes switch our food on, making it recognisable to the body and absorbable into the blood stream. One of the big reasons we need to supplement with probiotics is because we need to supplement with enzymes. There is a synergy there! If enzymes are not assisting us in breaking down and assimilating our food then the food in our gut starts to ferment (go off!) and the need for probiotics presents itself again to clean the villi.

What if I just eat whole food and don’t cook it? Our food has the lowest amount of nutritional value ever in the history of plants unless, as I said you go to organic farms or eat wild plants. Then there’s cold storage. Even the most organic of apples loses 50% of its enzymes 30mins after its been picked, so you can imagine how much enzyme depletion there is after 10 months of cold storage!

In summing up: For a healthy digestive system and long energetic life, lived to its full potential; my recommendation is to eat plants from the richest of soil, eat ethically grown, free range flesh and to supplement with the worlds highest quality digestion products.

Multivitamins and Supplements: How It Helps With Your Menstrual Cycle

One often unwelcome visitor that a woman has would be her menstrual cycle. Whether if it comes on a monthly basis, every other month, or on irregular instances, these biological phenomenon sends women to a plethora of often unpleasant experiences. Rather than just toughing it off, multivitamins fortified with various nutrients and other supplements can help get you through the struggles you have with your menstrual cycle.

Menstrual Cramps

The medical term for menstrual cramps is dysmenorrhoea. These are painful cramps that happen before or during menstruation. It is caused by contractions of the uterus, which is a hollow pear-shaped organ located below the abdominal area, that serves as a home for a developing fetus. When contractions become too strong the organ compresses nearby blood vessels which impedes oxygen supply. A brief loss of oxygen of the uterine muscles causes the pain. Some women are able to manage the pain, while others can’t even stand due to its intensity. If your diet is low on zinc, calcium, Vitamin E and B vitamins, especially B6, a good multivitamin supplement would help you relieve the cramps along with the bloating.

Mood Swings

When hormones goes out of whack during the menstrual cycle that is when mood swing happens. You could become sensitive, irritable, depressed or anxious. Getting cranky when your period comes is a normal thing, but this can be managed with vitamin B6, vitamin E and herbal supplements such as Black Cohosh, Dong Quai and Chaste Berry.

Delayed & Irregular Menstruation

There are times when your menstruation can be delayed or comes at irregular cycles. It can be caused by temporary hormonal imbalance, depression, stress and weight issues. Some multivitamin supplements contain the herbal extracts from a plant named Black cohosh. It is a uterine stimulant which promotes menstruation. This however should be avoided in pregnancy. That is why it is very important to check with your OB-GYN to know the things to avoid and what to take in.

A diet that is also deficient in vitamin B6 and zinc can also cause irregular menstrual periods. You might need to take supplements to correct your blood levels of these vitamins and minerals.

Confusion/Difficulty Concentrating

When temporary hormonal changes happen it’s highly likely that your nervous system also gets affected. B vitamins and some herbal extracts in plants such as Feverfew can help in managing confusion and problems with concentration. Magnesium can also help manage your oversensitive nervous system during this phase.

Excessive Bleeding

Some women suffer excessive bleeding during their period causing them to feel fatigued, cranky and pale due to the loss of iron in the blood. Maintaining a supplement with iron, along with vitamin C for better absorption will help restore iron into your system.


It is common to see occasional acne growth when you menstruate. You can either blame pollutants, but in this case you can put it on your hormones going a bit haywire. Aside from maintaining good hygiene, Vitamin A, C, E can has antioxidant which also helps clarify your skin.

These are just a few of the many menstrual issues commonly faced by women. But you can always prepare your body to manage it with a good brand of multivitamin supplement. One that gives extensive nutrients that helps a woman manage her own body issues.

Heartburn Diet for the Holiday Season

The holiday season is upon us, joyous festivities surrounded by family and an abundance of good food. Unfortunately, for those of us that suffer from chronic heartburn, acid reflux, or GERD, it is a time of potential discomfort and pain. Fear not! A heartburn diet for the holiday season need not be overly restrictive. You may be surprised at the foods you can enjoy in this festive season.

I love the holidays. The colors of autumn signal the abundance of the harvested fields. We all partake of the bountiful summer harvest and fill our bellies with its many delicacies. It is as if we must fill our bodies with sustenance in anticipation of the cold blue wintry winds that strip the land of its life.

Fats and Cholesterol

Those of us that suffer from indigestion and acid reflux know all to well the consequences of our feasting. But, there are holiday foods that we can safely ingest that are beneficial to our condition and that reduce our suffering.

We all know that lowering our cholesterol levels is good for reducing the risk of heart disease, heart attacks, and diabetes, but it also helps curb gastroesophageal reflux causes as well. Do not confuse cholesterol with fat. It is not a fat. Cholesterol is vital to producing some of the body’s hormones and cells.

Many of the foods we consume during the holidays are high in fats and some are high in cholesterol. Fried foods and foods high in fat content tend to slow digestion and increase the potential for acid reflux and heartburn.

Yet, we must consume some fats, if only to protect us from those long cold winter months ahead. Our bodies require the intake of fats. Fats are essential for some vitamins to dissolve in and for building cells in the body.

Saturated and Unsaturated

Fats are a combination of carbon and hydrogen atoms. If all the carbon atoms are linked to hydrogen atoms the fats are said to be “saturated”. If some of the carbon atoms are not linked to hydrogen atoms the fats are known as “unsaturated”. Not surprisingly, most foods contain both kinds of fat, saturated and unsaturated.

So, which fats are good and which are bad?

Generally, foods with unsaturated fats are more helpful for your body. Many processed foods and oils contain “hydrogenated” fats. These are unsaturated fats that have been artificially forced into a saturated state or into a state with more hydrogen atoms than normal (partial hydrogenation).

Partial hydrogenation results in “trans” fats that are not healthy at all. Avoid synthetically created trans fat foods like margarine, potato chips, and other processed foods.

The Mayo Clinic recommends that your total consumption of dietary fats be limited to no more than 20-35% of your total calorie intake based on a recommended intake of 2000 calories per day.

Foods To Eat

Foods with saturated fats also contain cholesterol. It is best to limit your intake of these fats to no more than 10% of your daily calorie intake.

Saturated fats are found in foods like butter, cheese, lard, bacon, ham, and tropical oils.

The remainder of your daily consumption of dietary fats should be from unsaturated fats.

Foods that contain unsaturated fats include almonds, walnuts, and turkey (a Thanksgiving Day staple).

All fruits and vegetables contain some fat, but the fat content is of such negligible amounts that the benefits of the nutritional value of fruits and vegetables far outweigh any concerns about fat content.

Check the labels of store bought food. Hydrogenated oils (bad fat) used to produce these items must be listed in the ingredients.

Any heartburn diet for the holidays should consider the fat content. It is more a matter of common sense. You can enjoy the holidays, be festive and enjoy good food, just be mindful of your indigestion and acid reflux condition. It all comes down to moderation.

One of the many temptations during the holiday season is the abundance of leftovers and that tempting late night snack. Not a good idea for a reflux diet! Eating late night snacks is a major contributor of acid reflux. If you don’t want to wake up in the middle of the night with that burning in the middle of your chest, don’t be tempted by that fridge full of delectable goodies.

How To Reduce Fat In Your Liver – Foods That Help

Learning how to reduce fat in your liver before it becomes a problem is critical if you want to avoid fatty liver disease (FLD). If you’ve already been diagnosed with FLD, then identifying foods that help in reducing fatty liver problems can be extremely beneficial in slowing, improving, and even reversing the condition. In its beginning stages, FLD is asymptomatic, but it can become life threatening if not caught early and monitored closely.

The good news for fatty liver patients is reducing fat in your liver doesn’t usually require any drastic surgeries or medications. Although prescription medicine is sometimes recommended to aid the process, in many cases, diet and exercise are all that are needed if the condition is caught early enough. However, it must be the right diet and the right exercise. And this is where many people fail.

Since the disease is often asymptomatic, it can be difficult to find the motivation to continue to follow a proper diet and exercise program. Another potential pitfall is the temptation to try and reduce fat too quickly. For example, people will opt for gastric bypass surgery or go on an extreme diet and exercise program that causes them to drop pounds seemingly overnight. These can be dangerous situations for fatty liver patients.

When your body senses a drastic and sudden loss of fat, it compensates by increasing the production of fatty acids. These then compound the fat congestion already taking place in the liver and only serve to worsen the problem.

Since FLD is commonly associated with obesity, losing weight is a big step forward in reducing fat in your liver. However, it must be done gradually to prevent your body from going into starvation mode and increasing production of fatty acids. Shoot for a weekly goal of shedding 1 to 2lbs.

A good fatty liver diet plan will reduce fat consumption without starving your body of the vitamins, minerals, and energy it needs to remain healthy. Fruits and vegetables are extremely important as are high fiber foods. Fatty meats and processed foods should be avoided.

Here is a quick sample menu of foods that help in reducing fatty liver problems. Use this as a guide to come up with a 1200 to 1500 calorie diet that works for you.


  • 2 slices of whole wheat toast with low-fat butter
  • 1 cup of strawberries or other fruit with or without 1 tsp of sugar
  • A small cup of fat free yogurt
  • 1 glass raw fruit or vegetable juice

Morning Snack

  • Low fat cottage cheese or whole wheat crackers


  • Peanut butter and jelly sandwich (use whole wheat bread and just 1 tbsp each of peanut butter and jelly)
  • One medium sized citrus fruit (orange for example)
  • 1 cup of skim or low-fat milk (or substitute with water or raw fruit and vegetable juices)

Afternoon Snack

  • Low-fat cottage cheese, whole wheat crackers, rice cakes, or ½ cup baby carrots


  • 3 to 5 ounces of lean white meat such as chicken, turkey, or fish
  • Baked potato with low-fat butter used sparingly
  • 1 cup broccoli or other vegetable
  • Light dinner salad with 1 tbsp or less of low-fat salad dressing

Cardiovascular System Diseases – Treatment and Prevention

Cardiovascular disease, along with various cancers rank among the first death factors in the modern world. Cardiovascular system problems from year to year affect a growing number of young people. In order to prevent a terrible trend you are given information about the main types of diseases. Treatment of cardiovascular diseases is mainly to take preventive measures; otherwise it will go under the surgeon’s scalpel, as very few diseases treated by medical methods.

Ischemia. Coronary heart disease is a seal or vasoconstriction of the arteries delivers oxygen to the heart. The overwhelming reason for the restriction of blood vessels is atherosclerosis – the gradual process of accumulation of cholesterol on artery walls. Causes of coronary heart disease may also be metabolic, inflammatory and allergic processes and other types of vascular pathology. Therefore, in order to reduce the risk of developing coronary disease should first develop proper diet habit.

Treatment of cardiovascular disease Arrhythmia. Irregular heartbeat – random or acceleration (tachycardia – more than 120 beats) heart rate. Arrhythmia can be caused by heart disease (the cardinal reasons), the influence of drugs, smoking, excessive alcohol consumption, stress and sedentary lifestyles. To prevent the development of arrhythmias you should go ahead a healthy lifestyle, eating more healthy foods and exercise, which normalize the natural rhythm of the heartbeat – morning exercise and fresh air.

Heart failure – a complex disorder in which the heart pumps blood less than it should. Most likely to occur when fatigue and overload of the heart, or for violation of its blood supply. To avoid the development of cardiovascular disease need to be able to fully rest and recover.

Heart defects (congenital or acquired) a structural change in the ventricle, atrium, valve or the main vessels of the heart, blood circulation in the body or the heart. Causes of congenital heart disease (occurring before birth) person is not fully understood, but much can be caused by viral diseases, overweight, drug use, alcohol by the mother during pregnancy. Acquired heart often develops as a result of diseases – rheumatic fever, sepsis, atherosclerosis, syphilis. Unfortunately heart disease is one of those for cardiovascular disease for which there is not one hundred percent of preventive measures which reduce the likelihood of disease. Treatment of heart disease as congenital or acquired, in most cases is only possible during surgery.

For more rare cardiovascular diseases include cardiomyopathy (disease of the heart muscle) and pericarditis (inflammation of the tissues surrounding the heart). A cause of cardiomyopathy associated with genetic diseases, but for sure is not known. Pericarditis can cause infections (viruses, bacteria, rickettsia, fungi, protozoa), rheumatism, joint diseases, autoimmune diseases, myocardial infarction, renal failure, radiation, cancer, parasites.

Lymphedema Bandages

One of the most effective treatment processes of dealing with lymphedema is the usage of lymphedema bandages. When these bandage are worn well it functions as a compression garment that is custom made every time it is used. Bandaging is excellent and adapts to your body or contours of your limbs easily, unlike a custom made or even ready made garment that is used for compression. With lymphedema bandages, the individual can experience almost 50% of reduction in swelling of the limbs. This is therefore a very effective technique that can be used in treating lymphedema.

A few effects that good bandaging possesses are:

o It can be reduced in size, as the skin reduces in size, since it supports the skin.

o Because it increases the tension on the limbs that are affected it aids in decreasing ultra filtration.

o The muscle pump mechanism gets even effective because of proper bandaging.

All lymphedema bandages are multi layered as well as low-compression bandages. This is because the bandages are quite thick as it is consists of atleast 8-10 layers of material. Each of these layers is made of different materials which aid in their individual function. The three basic layers in these bandages include equalization, absorption, and compression.

Lymphedema bandages are a bit expensive, however the price of these bandages usually depend on the extremity of the case it is required to treat. These bandages are particularly effective in treating patients who suffer from stage 1 and stage 2 of lymphedema. This helps in controlling the swellings that the limbs are subject to. They are effective and can be worn even during the nights when the bandages apply a gentle compression on the limbs especially when the muscles are relaxed and inactive. Bandages are also effective in continually reducing the swelling in the limbs which is its main aim.