Strength Training - Why Do It and How to Start

It is generally well known that we lose bone mass as we age, a phenomena that affects women more than men and that far too often results in bones that are weak and prone to break, especially in the hips, wrists and shoulders. Unfortunately, although in many cases surgical procedures now produce excellent results (we have a number of clients that have returned to running after hip replacements), too many people don´t fully recover from the stress of the operation and never regain the quality of life that they previously enjoyed. In the worst cases, this leads to a sometimes rapid decline in general health and an untimely death.

It is widely accepted that weight-bearing exercise helps to slow bone loss and may even in some cases be able to reverse it, which is why "cardio" exercise such as walking and running (in moderation) can be very beneficial. However, when it comes to targeting the bones of the shoulders and arms, strength training is essential. Such exercises can also enhance the benefits of the weight-bearing cardio activity on other joints, probably because the effect of the tendons pulling on the bones stimulates bone repair or growth.

Equipment such as free weights, machines, resistance bands and medicine balls can all play a part in making strength training fun (or at least more fun!). However, you don´t have to invest in equipment or join a gym to do strength training. Body weight can also provide an effective training medium. If dedicating time to strength training really doesn´t appeal, adding a few press ups (or push ups for our American readers!) to your daily routine is a great place to start. When that becomes a habit, you can look at adding more exercises and developing your programme.

How do you start doing press ups when you can´t even do one?! Simple, do five! In my experience, it is best to avoid doing press ups on your knees, as very few people ever progress from there to the full exercise and therefore never reap all of the benefits of this "whole body" exercise. Instead, try this:

Adopt the standard press up position - Lie with the body raised off the floor, hands slightly wider than shoulder-width apart, arms extended and body straight.

• Keeping the body straight, bend the elbows and lower the shoulders and hips towards the floor - only go as low as you can to be sure that you are going to be able to do five repetitions. If that means that you only flex the elbows one inch, great! Do five "1-inch press-ups" every time you get the chance.


• With this approach, you will find that you quickly progress to making the final press up two inches, then three, then four and so on until you can do five full press ups. After that, keep adding repetitions until you can do twenty. You will be surprised how quickly you will progress with just a little bit of effort.

A few words on correct form:

• Before starting the exercises, "activate the core" by lifting the chest, drawing in the stomach slightly and tightening the muscles of the butt (the "glutes").
• When the arms are in the fully extended position, the shoulder blades should be "open". As you lower the body towards the ground, you should feel the shoulder blades move together.
• Hold the head level. Fix the gaze slightly forward and actively engage the neck muscles to keep the head from dropping.
• Breathe in on the way down and out on the way up.

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Tips for Achieving a Healthy Body

Losing weight and achieving the ideal body shape is likely to be a difficult process for many, especially with the many temptations that are constantly around us. If you are able to take action in relation to creating a healthier diet plan and including daily exercise, the desired results might not be that far away. Here are several effective steps for helping to achieve the healthier lifestyle:

Have a healthy breakfast. If you want to make certain that you start the day in the healthiest way possible, you might want to make certain that you have a breakfast that is nutrient rich and includes the right vitamins and calories for giving the body the necessary boost for the upcoming day. If you are able to include a shake, fruit, or yogurt in the morning this is a healthy way to start the day. It rarely benefits to skip on eating breakfast to lose a couple of pounds, since the body is more likely to go into a state of conserving energy by accumulating the fat from other meals eaten throughout the day.

Avoid high salt consumption. One of the more significant reasons for accumulating a large amount of fat in the midsection area is due to a high intake of salt. If you are able to avoid a diet that is likely to include a range of salty foods this is able to go a long way to avoiding the fat that might start to build up around the abdomen area. It is also highly beneficial to avoid fried foods which contain saturated fatty acids and chips and snacks, which are known as hydrogenated products.

Eat small portion meals. Rather than having one or two large-sized meals per day, it is often advised to eat 5 or 6 small portioned meals since it is much easier for the stomach to digest the smaller portions of food over the course of the day.

Include cardio and walking. In order to include a desired amount of exercise on a daily basis, you really want to take a walk each day since this is highly beneficial and is a very simple way to get some exercise. You might also want to invest some time into cardio exercises that are able to get the heart rate up. Ideally you might want to complete 3 or 4 60-minute sessions of cardio per week. Aerobics, cycling, or swimming is great choices for helping to pump the blood around the body, which is highly desirable for promoting the fat burning process.

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The Benefits of Exercise For Hormonal Health, Immune System and Joint Related Issues

We all know that exercise is important; there are many benefits of exercise like - cardiovascular health and overall stress management. But exercise is more than maintaining cardiovascular health. Studies on exercise have indicated that engaging in moderate exercise, meaning a brisk walk, 3x a week for 20 minute intervals, is beneficial for supporting hormonal balance, immune system function, cognitive ability and breathing disorders in addition to the many benefits seen for cardiovascular health. In fact, if one looked at the studies surrounding exercise, it becomes apparent that exercise may be the best preventative strategy for living a long and healthy life. Let's take a look at what a moderate exercise program can do for the human body.

Hormonal Health
Moderate 30 minute exercise programs have been shown to improve hot flashes and night sweats as well as elevate mood, decrease irritability, decrease headaches and improve sleeping patterns in menopausal women for a 24 hour time period following the exercise bout. Exercise programs have also been shown to improve stress levels and increase coping ability and these benefits seem to extend to tai chi and yoga based exercise programs and not only cardiovascular or strength based programs. Exercise also shows benefit in maintaining bone density and decreasing fracture rate for this group of women and promotes healthy cholesterol profiles, body composition and blood pressure management for those going through the menopausal process.

Immune System Function
Exercise is highly beneficial for immune system health and moderate exercise has been shown to stimulate immune cell production, elevate temperature to assist in the removal of bacterial agents, increase excretion of carcinogens and encourage early detection of viral infections. Exercise also modulates the stress response and controls inflammation in immune based episodes and appears to decrease both the duration as well as the severity of influenza (Flu) infections. Exercise also appears to decrease the prevalence of infections for those participating in moderate exercise and increases antibody response in response to vaccinations.

Memory and Cognitive Function
While there is a lack of research in this area, studies do indicate that moderate exercise programs reduce the risk of dementia for some individuals and that individuals with the lowest levels of exercise participation may be twice as likely to develop dementia conditions compared to those with higher levels of exercise participation. Research also indicates that exercise, in conjunction with a healthy diet, moderate alcohol intake and smoking cessation, may provide the greatest protection against the development of dementia.

COPD and Breathing Disorders
Research indicates that individuals with asthma can exercise safely providing that they are properly medicated, avoid triggers for allergic attacks and follow proper exercise protocols. For individuals with exercise-induced asthma, providing that proper prophylactic treatment protocols (ie. preventative asthma medications) are followed, these people should be able to engage in exercise programs safely. The benefits of exercise in COPD patients include increased physical capacity, decreased anxiety, greater independence in daily activities, and reduced fatigue. In studies on COPD and exercise it was found that exercise is an important component in pulmonary rehabilitation and that light to moderate physical activity is beneficial for improving the quality of life. Research also showed that COPD patients who engage in a progressive exercise program increased functional capacity from 0-80% after only 6 weeks of training.

And of course, the benefits of exercise for Cardiovascular Disease
Coronary heart disease is the leading cause of death for women despite the emphasis put on the prevention of osteoporosis and breast cancer. Cardiovascular disease is the broad name given to disorders that affect the heart and circulatory system as a whole and includes angina, heart attack, high blood pressure, arterial blockages, congestive heart failure, stroke and peripheral vascular disease. Studies indicate that women are twice as likely to die within a year of a heart attack and twice as likely to die from coronary intervention methods such as grafts and angioplasty. The research indicates that exercise programs are safe and effective for increasing strength and endurance in individuals with cardiovascular disease and while cardiovascular disease is still thought of a condition that affects mostly men, more women die each year of coronary heart disease than from any other condition. For those individuals with cardiovascular disease, exercise programs encourage cardiac muscle tone and increase the hearts ability to utilize oxygen which decreases fatigue when doing normal activity. Other benefits of exercise for this group of individuals include the following:

• decreases body weight and fat percentage
• decreases blood lipid levels like triglycerides and LDL cholesterol levels while increasing HDL cholesterol levels
• Improves insulin resistance
• Improves blood clotting ability
• Improves blood pressure control

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5 Fitness Myths and Their Origin

In the fitness and health world, there are hundreds of misconceptions, wrongful facts and myths. In this article you will discover the truth about five fitness myths and their origin.

#1 when women lift weights they become bulky

This myth is entirely false. Relax girls, lifting weights won't turn you into a giant muscular monster, no one will become huge only from lifting weights. The reason women will not gain as much muscle as men is because of their genetics. Women have a lot less testosterone in their bodies and therefore won't be able to grow muscles as men do. Testosterone is the muscle-building hormone and men are filled with it. When women lift weights they will become tighter, stronger and look more fit, but only if they don't believe in the next myth...

#2 hard workouts make up for a poor diet

Here is why this myth is false: When men and women work out, they train their muscles, tone their bodies and increase endurance and strength. But if you work out 3 times a week for approximately 1 hour, you spend 3 hours a week exercising. The rest of that week you should focus on your diet and what you put in your body. One week has 168 hours, you work out 3 of those hours, then you have to eat healthy and get enough rest between your workouts to get the best results.

#3 quitting exercise will make your muscles turn into fat.

This myth is an old one; I have no idea where it comes from or how it was ever thought of. But the real reason muscular men gain a lot of fat after they stop working out is because they often do not change their calorie intake. They keep eating the same amount of food, stops working out and then they gain a ton of fat, because they don't adjust their diet to their lifestyle.

#4 spot fat reduction

Ahh... they queen of all fitness myths. "I just want some fat off my midsection, thighs, hips, butt, etc." This is the worst myth of them all, and probably one of the most common too! The fact is that it is physically impossible to lose fat in one particular area by training it. You will get a more toned muscle, but it will not help you remove fat from the selected area only by applying an exercise. When you lose weight you lose it all over your body, from your toes to your face. You need a full body workout or a two-day split to get a nicer butt or more noticeable biceps.

#5 as you age you gain fat

This myth is also not true, the reason many older people get a belly or gains weight is from lack of exercise and poor diet choices. As you age your body will take longer to recover from working out, but this is not unnatural. Anyone who wants to become more athletic, healthy and fit can so, regardless of age and gender.

Where does these myths come from?

Workout myths comes from a variety of places, they come from supplement companies, bodybuilding magazines and podcasts. But why is there such a big difference in what all the so-called "reliable" sources tell you?

The supplement companies will dump you with untrue information and poor workouts, promising it will work as long as you consume their supplement. They do not care about your health or your results. They want you to buy into their supplements, having you believe their brand is the magic pill to get ripped.

The bodybuilding magazines loves spreading the new "routine", this is usually a 3-4 day split program. The only way a program like that will work is if you are on heavy steroids. When you use the programs it will give you the illusion of results. You might have some initial results after the first two weeks, but after that they just don't work anymore. Many people are hooked on this kind of information. That is why they sell so many magazines! People love to try the new super routine to whip them into shape in an instant.

In this day and age most people own a computer and many have microphones, so it is not hard to start a podcast about fitness, or any other topic for that matter. But not everyone is really qualified to give out advice, and even if they are they might accidentally spread wrongful information and it will be carried on for god knows how long. I am not meaning to bash podcasts, but you should double-check your facts

Before you cite them as facts.

What have you learned today?

You have learned the truth about a variety of different fitness myths and how they might have occurred. Next time you read an interesting fact in a magazine or hear it on the radio or anywhere else, I urge you to double check it before citing it. I wrote this article to inform you and help you make informed decisions before you buy some silly product from a television infomercial or something similar!

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Taking Precautions in Your Outdoor Sports and Activities

Outdoor sports can be exciting and entertaining, coupled with the fact that it is good for your health. But statistics show that more people get injured doing outdoor games and activities than when doing it indoors. It's not very hard to understand why this is so, and there is no sense in saying people should not play outdoor because of the safety risks. But then you should take precautions to protect yourself and eliminate the possible instances of danger.

Generally all outdoor sports can be grouped into three categories with respect to where they take place including water, land and snow. This grouping is necessary because outdoor sports in the same group have similar precautionary measures. Playing in the snow can be very dangerous because your body continues to struggle to keep you warm. This is why you need to make sure that you wear enough thick clothing to prevent you from losing body heat. Before you go out skating make sure your skateboard decks are in good shape and not damaged in any ways. Make sure that you wear strong footwear, helmet and eye goggles when going for skiing, ice fishing, ice sailing and Bobsledding.

Water games in the outdoors are also something you should always try out with the entire family. But before you step outdoors make sure you have a life jacket for yourself and every other member of your family. Use life jackets designed for children on your kids since they provide greater protection than the ones made for adults. The life jacket should always be there whether you're skiing, skating, kayaking, canoeing, jet skiing, rafting or yachting. If the weather is cold then you need to wear thick clothing, but if it's hot you can put on light clothing so you don't feel the heat. Wear simple clothing that can protect you from sunburns if it is sunny. Fishing can also be fun for those who don't want to get wet, but make sure that you have the necessary fishing tackle equipment so you can make a good catch.

Outdoor activities in the land need greater precautions as people are more likely to get serious bruises and injuries on land than in any other places. Drink enough water before you go out cycling or running on a hot day to prevent dehydration. You should also have water bottle filled with water to cool your thirst. Wear proper footwear and protective helmets and clothing to prevent bruises and head injuries in case you fall. Climbing and caving can be very tense. You need to make sure you have all the right equipment and check that they are perfectly okay before you go out. Wear the right shoes for climbing and put on gloves to protect your hands against lacerations.

Use a very good backpack to pack all your equipment so you don't develop back injuries as a result of your physical activities. Wear socks and the proper footwear for the kind of outdoor sports you're doing to protect you against foot blisters and ankle sprain.

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What Are You Doing to Prevent Sarcopenia? Use It or Lose It!

Have you ever had major surgery? If you have, you will know that once the anesthesia has worn off, the first thing the doctors and nurses require of you is to "get out of bed" and move! But, "wait a minute," you cry, "I just had major surgery--let me rest." Thankfully, however, for you, that request is denied. Otherwise, severe complications in all body systems can occur, as well as death.

Prolonged bedrest effects all body systems, but it especially effects the cardiorespiratory system (heart and lungs are major muscles) and the musculoskeletal system (such as decreased muscle mass and strength, and bone loss). The older an individual is, the more pronounced and serious the consequences.

• Did you know that for every two days of bedrest, the heart rate increases one beat?

• Did you know that in healthy men, the rate of bone loss increases 50 times with bed rest? (Although bone mineral is gradually restored after bed rest, the rate of restoration is 4 times slower than the rate of loss.)

• Did you know that for every week of complete bedrest, muscle strength declines by 10-15%?

• Did you know that within 8 hours of immobilization of a muscle in the shortened position, muscle fibers begin to shorten, limiting full range of motion? (Ever have a hard time getting those legs to move again, after sitting in a movie theatre for just two hours?)

So what does this have to do with "Sarcopenia," and WHAT is Sarcopenia?

What is Sarcopenia?

Sarcopenia (pronounced sarko-peen-ya) is the "age-related" loss of muscle. The word comes from the Greek, for "flesh reduction." It can have the same serious musculoskeletal consequences caused from bedrest. Just like osteoporosis and arthritis, "sarcopenia is a serious degenerative condition that increases ones risks for falls and makes one more vulnerable to injury."

Less obvious consequences are metabolic effects that result when muscle-the body's most metabolically active tissue---diminishes. Metabolism is altered when there is less muscle, and many other consequences result, such as obesity, impaired glucose tolerance, and changes in the ability to regulate body temperature. In addition, since muscular contractions help keep bones strong, muscle loss can also weaken bones.

Sarcopenia generally starts to set in around age 45, when muscle mass begins to decline at a rate of about 1 percent per year. As muscle mass begins to decline, so does muscle strength. Studies have revealed that muscle strength declines by approximately 15 percent per decade in the sixties and seventies and about 30 percent thereafter. As strength goes, so does physical functioning---the ability to do chores, take walks, climb stairs, or the accomplishment of other activities. This loss of strength can create a vicious cycle. Since it takes a great deal of physical effort and discomfort to perform daily tasks, one naturally avoids it, which creates even more weakness. Even some activity, no matter how limited, can help maintain muscle mass.

Sarcopenia occurs in people of all fitness levels, however physically inactive adults will see a faster and greater loss of muscle mass than physically active adults. Women, however, face a greater risk than men, because women have less muscle than men, and those who have less muscle to begin with, generally have a greater loss.

Nutrition can also be a factor in the development of sarcopenia if one is not consuming adequate energy intake. Many older individuals may not be consuming enough calories and/or protein, thereby depleting muscle protein to sustain energy requirement.

Can Sarcopenia Be Treated and/or Prevented?

Along with proper nutrition, a powerful intervention in the prevention and treatment of sarcopenia is resistance training (weight-lifting or strength training). Resistance training works to build muscle by forcing the body to heal the damage to muscle cells that occur with use. When the intensity is high enough, microscopic tears occur in the muscle, which then rebuild protein and make the muscle stronger.

Although it has been known for decades that resistance training increases muscle mass and strength in young adults, many thought that muscle loss in older people was inevitable. However, it is now known that past studies done on older people using weights, did not show a positive response because the studies were not using the correct exercise intensity. Instead, subjects were lifting weights that were too light.

More current studies, using higher intensity workouts have shown that "strength could be doubled in only 12 weeks of training, and that even frail nursing-home residents in their 90's could build muscle and strength."

But I Walk and Swim... Isn't that Enough to Prevent Sarcopenia?

When most people start a fitness program, they do an aerobic activity, such as walking or swimming, in order to strengthen their heart muscle. But, before one can walk, they must first be able to get out of a chair and maintain an erect posture and balance while walking, and that requires muscle power.

The American College of Sports Medicine, in its guidelines on exercise and physical activity for older adults, says that aerobic conditioning should follow strength and balance training, which is, unfortunately, the opposite of what is usually done. Aerobic exercise, while it strengthens the heart and lungs, is not sufficient by itself to prevent sarcopenia.

It's easy to understand why older adults participate in aerobic activity for exercise rather than resistance training. Walking doesn't require a lot of planning to incorporate it into the day, and swimming or biking are familiar activities. Resistance training, however, is less familiar and it requires one to set aside extra time. However, as little as 40 minutes a session, or an hour and a half a week, is enough to see significant results.

Are there other benefits of Resistance Training?

In addition to building muscle, one also builds vigor and self-esteem, which ultimately leads to one staying active and doing things they enjoy. Preserving muscle mass also impacts the ability to withstand disease. The body burns protein faster than usual, when sick, which then causes protein components to be pulled from the muscle to be delivered to the immune system, to help fight the illness. Sarcopenia reduces the amount of protein available to fight disease.

"If you don't use it, you'll lose it." That saying has never been more true than for the use of our "muscles." When we lose our ability to use our muscles, we lose independence, and quality of life diminishes. Let's choose to not take for granted our ability to move around, and incorporate resistance training, into our exercise routine. Length of life is insignificant without quality of life!

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How Often Do We Need Sex, and Will It Have a Negative Affect on Us Before a Workout?

Sex and testosterone levels

It is no secret that increased libido and a constant desire of sex is associated with increased levels of the hormone testosterone. Testosterone is the main hormone for muscle growth, and when you have low levels of it, building muscle is almost impossible.

Playing a sport increase testosterone levels, which leads to an increase in sexual activity and spontaneous erections and desire for sex is a direct indicator of high levels of this hormone.

How many times a week do we need sex?

Studies by Zhejiang University, carried out on 28 students showed that the absence of ejaculation for 6 days produced stable testosterone levels, and then sharply decreased on day 7 and decreases significantly with each subsequent day.

This suggests that a healthy male body requires weekly ejaculation - in other words, sex or masturbation.

Effect of masturbation on the muscle

High levels of testosterone and a related desire for sex without realization of that desire leads to an increase in the stress hormone cortisol, which destroys muscle. It is produced during sex, but hormone prolactin stops this process.

Given that prolactin is produced after sex or orgasm, it does not matter if you have sex or masturbate, as long as you orgasm. Actually, this is yet another confirmation of the fact that masturbation is not harmful, but even useful!

Influence of sex on muscle

Male semen contains a lot of zinc, which the body loses during each ejaculation. Given that zinc is involved in the production of testosterone, without sufficient intake of this mineral, testosterone levels will decline.

The recommended daily intake of zinc - from 10 to 30 mg per day, depends on age and activity. Large amount of zinc are found in bran and germinated wheat grains.

Is sex useful before a workout?

As we mentioned, after sex, men produce hormones prolactin and oksitatsin - they have relaxing effects on the body, improve mood, relieve depression, but, unfortunately, lower libido and testosterone levels.

It is not recommended to have sex or masturbate in the period of 4-5 hours before playing sports and especially not before strength training. Lethargy, weakness and low testosterone levels are not the best assistants!

Sex after training

There are scientific studies, which show that the body needs a male ejaculation about an hour after the end of training. The theory is that it helps improve the immune system and speeds up recovery.

In addition, testosterone levels at this time are at their maximum, which has a positive effect on sexual desire.

Having sex to lose weight?

One of the most common issues associated with sex - is how many calories are burned when doing it. In fact, during sex, not many calories are being spent- only about 300 calories per hour.

But, as already mentioned, sex has a positive effect on male hormone levels, which are responsible for muscle growth and fat-reduction. Thus, sex can be very helpful.

***
Scientific studies show that even a week-long abstinence from sex or masturbation has a negative impact on testosterone levels. Therefore, it is important to ejaculate and reach orgasm at least every seven days.

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Ways to Take Care of Your Heart

Some people don't pay much attention to their own heart health unless they experience chronic chest pain. After a severe chest pain, your doctor might recommend a few changes you need to make. At this point, it has become increasingly obvious that you definitely need to think about your own heart health before these unwanted issues develop.

Here are some ways on how to take care your heart:

1. Regular exercise. You should know that regular exercise is good for your heart. Exercising does not only help you shed excess ponds, but it can also protect you from heart disease. Taking care of your heart through regular exercise does not necessarily mean you have to hit the gym everyday. Any form of exercise with a heart rate between resting and maximum is good for your heart health.

2. Include low-fat meals in our diet. Eating foods that contain essential vitamins and minerals will help you maintain a good heart health. Make sure you include fruits and fresh vegetables to your daily diet. Try to curb your fat intake because it is not good for your heart. Include fish and lean chicken on your daily meal for these are foods that contain low fat.

3. Get enough sleep. Getting enough sleep is good for your overall health. Many studies show that lack of sleep can lead to certain heart conditions. According to experts, 7 to 8 hours of sleep at night is good while 5 hours or less can be detrimental to your heart health. Try not to get too much sleep for it can also lead to heart problems.

4. Reduce your level of stress. According to studies, stress can lead to heart problems. It can also deplete the level of your hormones in the body. When you are stressed or burned out, you tend to lose your appetite. You no longer focus on exercising or even eating healthy foods. You can improve the health of your heart by taking time to relax every time you are feeling strained or exhausted.

5. Don't forget your fish oil supplements. Studies show that omega-3 fish oil supplement is good for your heart. If you happen to have high triglycerides in your body, you may develop heart problems. With omega-3 fish oil supplement, you can lower the triglycerides in your body and keep them at a healthy level.
Remember that it is never too late to take preventive measures in taking care of your heart. It is crucial that you consult your doctor as early as possible before heart problems develop. These 5 tips can help you maintain a good heart health.

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What to Expect From Partial Knee Replacement Surgery

What are the advantages of a partial knee replacement?

There are many research studies available that support how a modern partial knee replacement performs superbly for a vast majority of patients. There are many advantages to having a partial replacement versus a total replacement of the knee. These include a quicker recovery time, less blood loss during the procedure, and less pain after surgery. Many report that a partial knee replacement feels more "natural" than a total replacement and the range of motion is often reported as "better".
 
Who is a candidate for a partial knee replacement?

The orthopedic specialist may recommend this procedure if you have severe osteoarthritis of the knee and have tried and failed with nonsurgical treatment measures. A partial knee replacement is only considered if your knee problems affect your quality of life and interfere with your daily routine. Also, your arthritis should be limited to one compartment of the knee, not the entire knee as seen with inflammatory arthritis. Those patients with significant knee stiffness or ligament damage are not ideal candidates.

What should I expect before the surgery?

Your orthopedic specialist, working closely with your family doctor, will determine which type of procedure you need. He may test your range of motion, the ligament quality, and assess your activity status. Patients who have pain located entirely on either the inside portion or outside portion of the knee are good candidates for a partial knee replacement. Those who have pain throughout the entire knee or in the front aspect are usually better qualified for a total knee replacement. You may have additional imaging tests on your knee to determine which surgery suits you best.

Before your operation, a member of the anesthesia team will evaluate you. Anesthesia will either be spinal (you are awake but numb from the waist down) or general (you are completely asleep). The choice will depend on your surgeon's preference and your health needs.

What happens during the surgery?

A partial knee replacement generally lasts 1 or 2 hours. The orthopedic specialist makes an incision at the front of your knee in order to explore the three compartments of the joint space. He uses a special saw to remove the damaged cartilage and knee components and caps the ends of the femur (thighbone) and tibia (lower leg bone) with metal coverings. These metal pieces are connected to the bone with a special type of cement. To create a smooth gliding surface, the doctor places a plastic insert between these two metal components.

What happens after surgery?

After your procedure, you will be taken to a recovery room and closely monitored. Expect to have an IV for around 24 hours to receive medicines for pain control and antibiotics. Once you are awake, you will notice a bandage on your knee and a small drain that collects fluid from the joint space. Some patients may be candidates to have this procedure on an outpatient basis, but most will need to be admitted to the hospital. You can expect to go home 1 to 3 days following a partial knee replacement.

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Basic Healthy Lifestyle Tips

You may have a great career and a good job, but all of your achievements are due to your performance and good health is a great part of it. Keeping fit and healthy is a very broad topic, but in this article, we'll just tackle the basic information that an individual should know to start a healthy lifestyle.

Keeping physically and mentally fit doesn't mean slogging it out to the gym and participating in massive strength training to maintain a slim and healthy body. The general idea is leveraging one's activities everyday from a simple walk to simple resistance training afterwards.

Men and women have different necessities when it comes to beauty and health. Women are more particular when it comes to beauty, however, they cannot be completely beautiful if they are not in good health. This is why women are researching natural healthy ways to keep them healthy and looking beautiful. There's no such magic pill to help you achieve a desired figure instantly. The pathway to optimal health has no shortcut. It is a slow and steady process that also has some challenges. This means that determination is the key to its success.

Most people today have a major concern about maintaining a healthy heart. Why? Without the heart everything else stops since blood flow is critical to living. People today are starting to realize that by taking a few extra steps into consideration like a healthier diet and moderate exercise that they can decrease the risks of having a heart attack.

Exercise is a huge factor to a healthy lifestyle. It is a big misconception that we have to participate in high intensity aerobic workouts to maintain a healthy heart. This is a contradiction based on a study done by the National Institute of Health. The research shows that exercising which stays at a low-intensity level activity (less than the targeted heart rate) is much healthier. This is the reason why athletes are advised not to overdo their training which can produce heart scar development.

Eating fruits and vegetables like broccoli, spinach, and tomatoes are shown to be good for the heart. These types of foods contain omega 3, vitamins, and minerals which help keep the heart tissues healthy.
According to an American school of cardiologists, getting about six to eight hours sleep a day is found to reduce risks of acquiring heart disease. A good night's sleep greatly contributes to a sound and peaceful mind.

Overall wellness doesn't come along without community involvement. Being socially connected with your friends and loved ones is found to build a positive outlook in life, thus helping to reduce the stress in your life. Laughing, smiling, and doing some recreational activities is the best idea to be stress-free and being in a good mood state. Meditating before going to bed will also help to reduce stress so that you can rest soundly.
All of these are natural strategies that can keep a person healthy Start out by incorporating at least 30 minutes of exercise a day with eating healthier meals and meditating before going to bed and see what results you get.

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Common Shoulder Injuries Related to Sports

Clavicle Fracture (Broken Collarbone)
A broken collarbone (clavicle) is a very common fracture that occurs in people of all ages but occurs more commonly with sports related injuries. The clavicle is located between the ribcage and the shoulder blade and it connects the arm to the body. The collarbone lies above many vital structures, such as nerves and blood vessels.

What causes a clavicle fracture?
Clavicle fractures are most often caused by a direct blow to the shoulder area. These types of injuries occur during a fall on an outstretched arm, a contact hit (when a football player collides with an opponent), or any other type of direct impact to the shoulder that can occur during sporting activities.

What are the symptoms of a broken collarbone?
These types of fractures can be very painful and make it difficult to move your arm. Other symptoms include a sagging shoulder, inability to lift the arm due to pain, a grinding sensation with arm movement, a deformity or "bump" along the collarbone area, bruising, swelling, and tenderness over the broken area.

How is a clavicle fracture treated without surgery?
Broken collarbones do not always require surgery. If the bone ends are not shifted out of place and line up correctly, you may be treated with an arm sling and rest. Basically, the orthopedic specialist will have you wear this to keep your arm in proper position while the collarbone heals. Once your bone begins to heal, your doctor may order physical therapy for you to help you strengthen the muscle of your shoulder. The therapist will teach you exercises, too, to help prevent weakness and stiffness.

What is involved with surgical treatment?
If your bones are displaced (out of alignment) your orthopedic specialist may recommend surgery to align the bones. This is done to hold them in position while they heal.

During the procedure, the bone fragments are repositioned into normal alignment and held in place with special screws and metal plates that attach to the outer surface of the bone. After your surgery, you may notice a small patch of numb skin below the incision but with time this is less noticeable. You will also be able to feel the plate through your skin. These plates and screws are not removed until long after the bone heals.
Dislocation of the Shoulder

Many athletes who play tennis, baseball, or football tend to experience a dislocated shoulder. The shoulder joint is the body's most mobile joint, turning in many directions. This advantage puts this joint at risk for dislocation. A complete dislocation means that the humerus (upper arm bone) is all the way out of the socket.

What causes dislocation of the shoulder?
Your shoulder can become dislocated by throwing, hitting, and overuse. Many people who play softball or baseball injure their shoulder this way.

What are the symptoms of a dislocated shoulder?
Symptoms include numbness, weakness, bruising, and swelling of the shoulder area. Some dislocations are severe enough to tear tendons and ligaments and to damage nerves. The shoulder joint can be dislocated forward, backward, or downward. The muscles of the shoulder area may have spasms from the disruption, as well, leading to pain and stiffness.

How is a dislocated shoulder treated?
Your orthopedic specialist will have to place the ball of the humerus back into the joint socket. This procedure is called a closed reduction and no surgery is necessary. Once the shoulder is back in place, the pain stops immediately.

Shoulder Impingement (Rotator Cuff Tendinitis)
The rotator cuff is made up of tendons and muscles that allow for a great range of motion of your arm. This is a frequent source of pain for athletes and an area that is at risk for injury during sporting activities. Shoulder impingement is often referred to as rotator cuff tendinitis and is one of the most common causes of shoulder pain.

What causes rotator cuff tendinitis?
When you raise your arm to shoulder height, the space between the bone and rotator cuff narrows. The bone can rub against (or impinge on the tendon and the bursa, causing irritation and pain when the arm is used repeatedly. Young athletes who use their arms for overhead action are particularly vulnerable. This includes those who play tennis, softball and baseball, and swimmers.

What are the symptoms of shoulder impingement?
When the rotator cuff is irritated this can lead to local swelling and tenderness in the front aspect of the shoulder. You may also have pain and stiffness when you lift your arm. There is also a sensation of tenderness when the arm is lowered from an elevated position. Other symptoms include sudden pain when reaching or lifting, pain radiating from the front of the shoulder to the side of the arm, minor pain at rest, and pain when throwing or using the arm.

How is rotator cuff tendinitis treated without surgery?
Your orthopedic specialist wants to reduce your pain and restore function of your shoulder. He will consider your activity level, your age, and your general state of health. Many times shoulder impingement can be treated with medications and rest. It is not uncommon for athletes to be ordered physical therapy to help restore normal motion of the shoulder. Your therapist will teach you specific stretching and strengthening exercises to relieve your shoulder pain and help you get back to normal activities.

What is involved with surgical treatment?
The goal of surgery is to create more space for the rotator cuff and this involves removing a portion of the inflamed bursa. Your orthopedic specialist will perform an anterior acromioplasty, where part of the bone is removed to allow for movement of the rotator cuff. Many times, the surgeon opts to perform this procedure by way of arthroscope.

The arthroscopic technique allows for use of small thin surgical instruments to be inserted around puncture wounds around the shoulder. The doctor can see inside the shoulder through a small camera inserted into the joint that displays images onto a computer TV monitor.

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Getting Heart-Strong With Stats, Warning Signs, and Health Tips, Too

In case you missed it, red was the color of choice when choosing what to wear last Friday, as the first of February marked the tenth anniversary of the American Heart Association's National Wear Red Day. Its purpose: to help raise awareness of heart disease in women, while at the same time, launching American Heart Month.

Be aware, too, that The Million Hearts™ national initiative sponsored by the American Heart Association and others is also making headlines right now. Introduced by the Department of Health and Human Services in September, 2011, its aim is to prevent 1 million heart attacks and strokes in the U.S. over a 5-year period. To that end, this month Walgreens has engaged "its 26,000 health care providers to offer free blood pressure testing in consultation with a Walgreens pharmacist."

Is the need great? You bet. Just take a look at these unsettling facts of life about cardiovascular disease, the umbrella term for all heart and blood vessel diseases, including heart attack, stroke, high blood pressure, coronary artery disease, and aortic aneurism:

1. Heart disease is the leading cause of death for both men and women.
2. About 600,000 people die of heart disease in the U.S. every year-or one in four.
3. Every year, some 935,000 Americans have a heart attack; about 610,000 first-timers.
4. Coronary heart disease is the most common type of heart disease, killing more than 385,000 people every year and costing the U.S. $108.9 billion annually in services, medications, and lost productivity.

Meanwhile, recognizing the warning signs is key to survival; experience any of them and call 911 immediately:

• Chest pain or discomfort
• Upper body pain or discomfort in arms, back, neck, jaw, or upper stomach.
• Shortness of breath.
• Nausea, lightheadedness, or cold sweats.

Know, too, that while the most common sign is chest pain or discomfort, women are somewhat likelier to feel short of breath, nauseous, and/or experience jaw pain.

Meanwhile, be advised that lifestyle is a determining factor, so be forewarned if you don't exercise, enjoy a high fat, sodium, and/or sugary diet, smoke, are overweight/obese, and/or have diabetes. To be in the know, head to your primary care doctor for a physical and make it an annual event. These are the numbers you'll want to hear:

• A blood pressure reading less than 120/80
• A total cholesterol that's less than 200 mg/dl
• An LDL ("bad" cholesterol) that's less than 100 mg/dl
• An HDL ("good"cholesterol) that's more than 50 mg/dl for women and 40 mg/dl or higher for men
• Triglycerides that are less than 150 mg/dl
• Blood glucose levels that are less than 100 mg/dl

To get you there, take time to de-stress every day, allowing yourself some "chill" time to meditate, garden, walk, and so on. You get the idea. And then:

• If you smoke, promise to stop. There's lots of quitting help out there, everything from gums and lozenges to patches and hypnosis. Online assistance is right at your fingertips, too. Need motivation? Quitting before 40 reduces the risk of death by about 90% finds an American Cancer Society study. Plus, smokers die, on average, about 10 years earlier than non-smokers.
• Get moving, aiming for at least 30 minutes a day of low to moderate intensity activity. The upside: lower blood pressure and triglyceride numbers, as well as higher HDL levels. Do it all in one outing or break it up into 10- or 15-minute workouts that can include walking, jogging, dancing, gardening, even playing outside with the kids. Then add just two weight training sessions a week-about 20 minutes or so each-and you're on your way.
• Start every day with a heart-healthy breakfast, as in oatmeal, a smoothie made, for example, with frozen berries, a banana, yogurt, and skim milk, a veggie-filled egg-white omelet, or even peanut butter on whole wheat toast sprinkled with ground flaxseed. Tempted to skip it and go right for the coffee? Keep in mind that eating breakfast cancels out the need for a mid-morning pick-me-up or heavy lunch, thus helping prevent weight gain.
• Eat a heart-healthy lunch and dinner, too, ones that are rich in fruits, veggies, fiber, whole grains, low-fat, calcium-rich dairy, and lean protein. Aim for two servings of fish each week, too. Not sure how much produce you should be consuming every day? The CDC has the answer for you.
• Take an inventory of what's on your pantry shelves when it comes to snacks, soups, salad dressings, etc. and consider tossing a few of them. As you read the nutrition labels, keep in mind that you want to limit your daily sodium intake to less than 1,500 mg and less than 150 mg of cholesterol. Then opt for better-for you alternatives like baked chips, nutrition-dense granola bars, heart-healthy soups and frozen dinners, and so on. While you're at it, put away the salt shaker and replace sugary drinks with plain water or sparkling water with a spritz or two of lemon juice.
• Be heart-savvy when eating out, too. Need some help as you peruse the menus of your favorite restaurant chains? There's actually an app for that, and it's called "Restaurant Nutrition."

In the meantime, need an easy, heart-healthy recipe to get you started? 

You will need:

• 1 cup halved walnuts or pecan (unless allergic)
• 1 cup dried cranberries or cherries
• 1/2 cup crumbled feta or blue cheese (unless allergic)
• 2 cored, thinly sliced apples or pears
• 1 bag of pre-washed spinach (or salad greens)
• 1/4 cup of balsamic vinegar
• 3/4 cup of virgin olive oil

Steps to Take:

1. Place spinach or greens in large salad bowl.
2. Add nuts, dried cranberries/cherries, sliced fruit & cheese.
3. Toss.
4. Add the olive oil and balsamic vinegar and toss well.
5. Season with salt and pepper to taste.

As they say in France, à votre santé.

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How Natural Soaps Help Keep Your Skin Beautiful

Proper skin care is essential to having a great complexion. The first step to having a great complexion is having clean skin. It is important to cleanse your skin daily because every day your skin is faced with dust, dirt, cosmetics, and air pollution. It is important to get rid of impurities every day, but many soaps and cleansers can contain ingredients that can actually damage your skin instead of improve it. There are certain chemicals that can have an adverse effect on a person's skin. It can be difficult to find the right product that will cleanse your skin without damaging it.

The best way to cleanse your skin is by using natural soaps, as these use naturally available ingredients that provide many benefits to the skin and they don't contain harsh chemicals as many other soaps and facial cleansers do. The ingredients used in these type of soaps are from herbs and plants that people have used for thousands of years to care for their skin; the benefits of these ingredients have been time tested and proven to be effective. After you make the switch to natural soaps you will begin to notice how great your skin looks and feels.

Natural soaps do not contain toxins because the natural ingredients used to produce them are grown without pesticides, herbicides, or chemical fertilizers. Such soaps do not contain dyes or synthetic fragrances and are not produced using chemicals. There are some soaps on the market that contain natural ingredients, but the difference is that although some soaps incorporate naturally found ingredients, they do not leave out the harsh ingredients or may use natural ingredients grown with pesticides or other chemicals. Such products are not only made with natural ingredients, but also adhere to a strict code regarding the method of production.

Using natural soaps can improve your skin and will help you to avoid many skin ailments. Many of the problems you encounter with your skin could be from a reaction to the chemicals and toxins found in regular soaps. The first time you use an natural soap, you will notice that your skin feels different; you won't feel any residue as you would with other soaps. After using this type of soap for a couple of weeks, you will see overall improvement and your skin will begin to heal from the previous damage done by other soaps.

Once your skin has healed from the problems caused by other soaps, you need to continue to use the natural soaps to keep it soft and smooth. When you have good skin, it improves your overall appearance. Avoiding chemicals and toxins will keep your skin healthy and looking great. The benefits of the natural ingredients used in the natural herbal soaps will do wonders for your complexion. You will be treating your skin to its very own little health spa when you wash with natural soaps.

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Get Your Queries Cleared on Human Hair Wigs

How long do these human hair wigs last?

If one is wearing on a daily basis, they should last typically 2 to 3 months.

What are the different types available?

The different types available are lace front, full lace wigs, remy wigs etc.

Things to know on their proper usage:

How long can I wear them each day?

It is recommended that you remove them every night. This is because the adhesive that is used to fix these to the skin is quite strong. As such, your skin would require a soothing cream to moisturize and soften it. This can be applied during night time.

Can these be worn while taking a bath or at the pool?

No. Never wear them while at the shower or while swimming. The adhesive that binds the piece to your head is water proof but the adhesive that binds together the piece itself is not water proof.

Once this is put on, will the web mesh be visible?

Once the adhesive is applied and the piece put on your skin, the mesh will not be seen. Even if others watch closely, all they will see is individual strands jutting out from pores.

Are these wigs suitable even for brown hair?

This will depend on where the brow is. In case of large vacant areas between the brows, these can be trimmed and only a portion attached. But if the brow area is a continuous and long one, then the adhesive can potentially get stuck to the strands and be pulled out while you remove the head piece. In such a scenario, a brow stencil or powder or an eyebrow filling in kit would suit the purpose.

Which color is suitable for me?

Pick a color that is closest to your natural hair color. In case you have a dark coloring, pick a dark one or a slightly light colored one than your own shade. You can always lighten them with the help of cosmetics. Note that a very dark colored piece cannot be lightened easily.

What are these made of?

They are made out of 100% human hair. Each strand is attached to a thin web mesh by hand. Then they are knotted around and combed into position.

What are the things to do for proper maintenance of these pieces?

Proper care includes washing and shampooing at regular intervals. Use the right or prescribed materials. Follow the instructions provided by the manufacturer carefully. Also keep your piece on a proper stand that will ensure that the styling is not lost.

Can these be altered to better fit the contours of my head?

Yes. This is possible with the help of adjusting the Velcro tabs on the hind side. If it is too ill fitting, you can consider the help of gripping accessories that would help to keep them in place.

What is the difference between these and synthetic ones?

Synthetic fibers are used to make the synthetic ones, while human hair wigs are made from natural hair. Thus they have a much closer to natural, look and feel.

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Why We Should Treat Our Hair Professionally

Our hair is probably one of the most important things that reflect who we are and how we express ourselves. Shiny and healthy hair always makes women feel better about themselves and shows others that we are really taking care of our bodies! But, most people don't realize what actually happens to their hair when it doesn't get properly treat.

Here are five reasons that you should go and treat your hair professionally instead of in a quick do it yourself way.

The damage

Chemicals in our store-bought shampoos ultimately damage your hair. These chemicals poured into every bottle essentially strip away the natural fatty acids our hair creates to keep it strong and healthy. When you get your hair treated most stylists use natural made products or deep conditioners that will help repair the damage done.

Dying your hair at home could be a horrible decision

Sometimes this is one of the biggest mistakes people make. Although it is cheaper and faster in the long run you're just hurting your hair. Most of the time after a home dye disaster many people end up going to a hairdresser to fix it anyways. So save the trouble and just go in and get it done professionally.

Cutting your hair by yourself turns into a huge regret

A lot of people pick up a scissors and just start snipping away for a new hairstyle... But, with not using the right type of scissors you are causing loads of split ends and a style you'll dislike! In the end after cutting your own hair you will probably regret having done it until your hair grows back. This could take months or years even. Better safe than sorry by just heading down to your salon.

Maintenance For Long Hair

If you have a hairstyle for long hair your hair actually needs trimming and thinning every 7 to 12 weeks to help your hair keep growing correctly. Only professionals can do this properly to keep the entire hair growing process running smoothly. Hairdressers use a special technique to treat your hair that would be nearly impossible to do at home.

Feel better In Better Environment

Lastly, everyone needs a day once in a while to treat themselves. It's proven that when you feel good about yourself you are in a better mind-set. Going and getting your hair treated will make you feel good and look good, too. It'll also help keep your hair healthy and shining.

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