Relax And Enjoy Free

Archive for the ‘Sport’ Category

Betting is something pleasuring for many people. It has become one of the characters of human; always wanting more profits and makes more money by doing any kinds of way including the betting. But the most fantastic betting for most people is the betting on sport. It is the one that starts from their hobby of watching sport competitions and then make some prizes for anyone who can guess the points.

Sports betting have been world widely enjoyed today. Many people love it and always enjoy it anytime a sport league held. Then the betting lovers join directly while watching the live show or just follow from TV or the more modern one; online sport betting websites. Sportsbettingspot.com is one of so many websites that provide sport betting media. This site provides info of best sites for online sport betting and you can choose one of them for most pleasing online betting of sport.

Any kind of sport you love to watch and betting; you can find them in this website. Some other info such as about the sport betting news is also well available here. So, if you really love sports bets just get the site and enjoy your betting time for all your favorite sport leagues.

My own personal concern with overweight children is that the children have not been taught by the school, their parents or their doctors the importance of nutrition.

Children need to be taught as soon as they go shopping with mom or dad how to pick healthy foods. Explain to them. Look at labels, tell them why you are looking at labels.

As they get older, make your child read the label of any food they would like you to buy. Help your child to be able to make a healthy choice themselves. Help them make these choices.

Teach! Teach! Teach!

Go to classes, read books and watch videos on nutrition. You do not need to go overboard,but, become aware of what you eat. Become aware of food and disease. Also, of food and health.

Obesity is defined as an excessive accumulation of body fat. Obesity is present when total body weight is more than 25 percent fat in boys and more than 32 percent fat in girls (Lohman, 1987)

The prevalence of childhood obesity in the United States has risen dramatically in the past several decades. Although 25 to 30 percent of children are affected, this condition is underdiagnosed and undertreated.

The world’s largest online library has tons of books and journals on childhood obesity. Just do a search for “largest online library”

The problem of childhood obesity in the United States has grown considerably in recent years. I know this also applies to Canada. Between 16 and 33 percent of children and adolescents are obese. Obesity is among the easiest medical conditions to recognize but most difficult to treat.

Unhealthy weight gain due to poor diet and lack of exercise is responsible for over 300,000 deaths each year. The annual cost to society for obesity is estimated at nearly $100 billion. Overweight children are much more likely to become overweight adults unless they change to a healthier lifestyle.

What is obesity?

A few extra pounds do not suggest obesity. However they can be warning signs to change to a healthier lifestyle, one that includes exercise and healthy meals and snacks… Generally, a child is not considered obese until the weight is at least 10 percent higher than what is recommended for the height and body type.

Obesity most commonly begins in childhood between the ages of 5 and 6, and during adolescence. Studies have shown that a child who is obese between the ages of 10 and 13 has an 80 percent chance of becoming an obese adult.

This is where we must start to intervene, and teach our kids how they can change the course of their life. I have noticed that food in the schools leave far to be desired. There are vending machines full of pop and junk food. Cafeterias serve French fries, gravy, and more junk food high in fats and sugars.

Children are smart, they can learn, they need to be shown and taught what is right for their bodies. They need to know they have choices! They need to know that choices can wipe out obesity.

What causes obesity?

The causes of obesity are complex and include genetic, biological, behavioral and cultural factors. Basically, obesity occurs when a person eats more calories than the body burns up.

If one parent is obese, there is a 50 percent chance that the children will also be obese. However, when both parents are obese, the children have an 80 percent chance of being obese.

Although certain medical disorders can cause obesity, ess than 1 percent of all obesity is caused by medical conditions. Contact your doctor. Get advice. Get help. Do not just sit and watch your child put on weight.

Go to nutritional seminars. Learn about nutrition, health and weight. Take your kids. Read labels. Learn what the ingredients on the labels mean. If you don’t understand even one ingredient, look it up.

Obesity can be caused by

poor eating habits
overeating or binging
lack of exercise (i.e., couch potato kids)
family history of obesity
family and peer problems
low self-esteem
when parents do not teach their child proper nutrition.
weh parents themselves set bad examples
boredom
too much television and computer.

When the body is idle, one tends to want to eat
depression or other emotional problems
And one of the biggest reasons! LACK OF EDUCATION! Lack of knowledge.

What are risks of obesity?

There are many risks, and some of the more obvious ones:

high blood pressure
heart disease
diabetes
breathing problems
trouble sleeping
emotional problems
stomach problems, taking strong medicines already at an early age

Kids that are obese feel depressed and worthless. Sure, adults do too. Children are just short little adults. They have the same feelings of shame and embarassment as adults do.

Ways to manage obesity in children and adolescents include:

start a weight-management program Get the whole family involved
change eating habits. Go to nutritional seminars, classes, groups.
plan meals and make better food selections (eat less fatty foods, avoid junk and fast foods)

Involve the child.
go to cooking classes with your child
increase physical activity
know what your child eats at school. Make lunches. Encourage your child to help with lunch selections. Talk! Explain! Teach!
eat meals as a family instead of while watching television or at the computer
do not use food as a reward or punishment
limit snacking to healthy choices

Engage in family activities. Go swimming, bicycling, hiking with your kids.
Make good nutrition a family affair. Get a dog and go for walks. If you have a dog, take your dog and kid and go for daily walks.

Attend a support group (e.g., Weight Watchers, Overeaters Anonymous)

“What happened to my energy? I feel so flat all the time. Why can’t I lose any weight? I’m practically starving myself but pounds just won’t go away like they did a few years ago.” Any of this ring a bell? Is it true that “slowing metabolism” means that we just can’t lose weight once we pass our fourth decade? Or that the only way to lose weight is to subsist on salad greens and water?

There’s always the other side of the Great Law of Weight Loss. One side is to decrease calorie consumption, but the other one is to increase calorie expenditure. For best results, it would seem reasonable to adopt a healthful diet, not too much quantity but balanced in terms of all the nutrients. It’s essential to eat at least three servings of fruit, four servings of vegetables, five servings of high fiber whole grains or legumes, two to three servings of quality protein, and two or three servings of dairy or other sources of calcium and vitamin D every day. Interestingly, calcium itself seems to help reduce middle-aged weight gain. To keep your metabolism stoked, vary your calorie consumption so that you have a couple of “low” (1200 or so calories a day) days followed by a “regular” day when you eat approximately the same number of calories you are expending. This gives you body and your psyche relief from the idea that you’re depriving yourself. Starving yourself is a good way to get very sick, not a good way to be vibrant and slim. Another good thing to keep the fat burning fires going is to divide up your calories into five or six small meals and snacks a day, rather than just three or fewer.

One thing seems to be clear during the aging process. Activity levels decrease, in general, as does muscle mass. Those two are the prime determinants of calorie expenditure so, clearly, if we increase both of those, we can invigorate our sluggish metabolism. That doesn’t mean one has to go out and pound the pavement to train for a marathon starting today. First thing is to check with your doctor and see what level of activity you can start right now. If you haven’t been doing anything more taxing than carrying the groceries in from the car and clicking the TV remote for several years, you will need to start gently.

Pick some things you enjoy or at least don’t mind doing too much. A body needs a combination of aerobic, strength, balance, and flexibility activities. All of them. Start with small goals but work toward a regular schedule that includes 30 or more minutes of aerobic activity most days plus another 10 or 15 minutes of balance and flexibility movements. Work up to three sessions of strength training a week. It’s important to do all of these things and to do them all regularly. If you slack off for a while, the body goes right back to where it was before.

Most people know pretty well what aerobic exercise is, so I won’t go into any detail in this short article. One thing to keep in mind is that you need to keep pushing towards greater goals and even change what you’re doing from time to time or your body adapts and you won’t see any improvement. Faster, higher, longer, as they say in the Olympics. Once you’ve gotten up to a reasonable level of aerobic fitness, try inserting some high intensity exercise for a minute or so, providing your doctor agrees. Does wonders for your energy levels. Brisk walking, particularly if there are hills or stairs involved, is a great choice, as is swimming. Bicycling is very good if you go fast, don’t coast at all, there’s a stiff wind in your face, it’s all uphill, and there’s no threat from the vehicular traffic. Cross country skiing is great when you can do it. There are all sorts of variable resistance aerobic machines available if you want to join a health club.

But aerobics is only part of the story. Sure these exercises increase calorie expenditure, but they don’t do much for your resting metabolic rate. For this, as well as for all around strength and appearance, you also need some weight training to build fat-burning muscle. This doesn’t mean you have to go to the gym and lift free weights or use the machines if you don’t want to. Your own body weight can provide excellent training. You can do push ups, starting with pushing off from the wall, then a counter, then from the knees, from the toes, to having the feet elevated. You can do squats, taking care to keep the back straight, the rear end back so the knees stay in back of the toes, and not going lower than having the thighs parallel with the floor. You can do pull ups, and then reverse the hands. And so on. Build the number of repetitions slowly but steadily. And ladies need not worry about the “muscle bound” look. Takes certain hormones to get that. Both genders will note more admiring looks after they have been at this for a while. And it’s a well-established fact that you can reverse muscle loss at any age by consistent resistance training.

You can practice flexibility and balance moves as part of yoga training, which is also very good for the mental outlook. You can join a class or buy books and videos at minimal cost. These exercises help prevent injury, keep the body nice and limber, and help relieve stress.

So there is a basic blueprint for removing that flat and fat feeling. Let’s get moving! See you later.

Cause of Shin Splints

Whether you’re running after a soccer ball, jogging around the neighborhood park or training for a marathon, you’re at risk of running-related injuries. One of the most common injuries is shin splints (medial tibial stress syndrome).Shin splints is a common term used for a half a dozen lower leg problems ranging from nerve irritations to tendonitis to stress fractures.  The most common type that is experienced involves the tearing away of the muscle tissue that attaches to the front of the lower leg. 

Risk Factors of Shin Splints
The first risk factor is overtraining. Evaluate your schedule to determine what training errors you may have made. Mechanically, pronation is most likely to be the culprit. When the foot pronates the medial structures of the leg are stretched and put under stress, this increases the likelihood that they will become injured.
Running in worn-out footwear,Engaging in sports with frequent starts and stops, such as basketball and tennis

A primary culprit causing shin splints is a sudden increase in distance or intensity of a workout schedule. This increase in muscle work can be associated with inflammation of the lower leg muscles, those muscles used in lifting the foot (the motion during which the foot pivots toward the tibia).
Anterior compartment syndrome affects the outer side of the front of the leg.

Stress fractures usually produce localized, sharp pain with tenderness 1 or 2 inches below the knee. A stress fracture is likely to occur 2 or 3 weeks into a new training program or after beginning a harder training program.

Symptoms of Shin Splints
Shin splints (an inflammation of tendons and muscles of the shin) is typically brought on by the impact forces of exercise.Shin splints are a common, often seasonal injury that usually occurs when you start to run after a long layoff. They can also result from playing a sport (such as tennis) on a hard surface, changing your style of workout shoes, dramatically increasing workouts, or gaining a substantial amount of weight and then exercising.

Anterior shin splint is due to a muscle or tendon injury (that help to lift the front of the foot) and results in pain and tenderness on the front outside of the leg. Posterior pain (a soreness that radiates along the back and inner side of the lower leg or ankle) is typically caused by stressed muscles that help support and stabilize the arch of the foot.
Stress fractures should be taken seriously, so if you suspect you have one, you should consult a physician before continuing to engage in any exercise or activity.

Treatment of Shin Splints
If pain is severe or you suspect a stress fracture, contact your physician for an examination. After a medical history and examination, he or she may suggest x-rays to detect any minute cracks in the shin – the sign of a stress fracture.

Rest. Avoid activities that cause pain, swelling or discomfort — but don’t give up all physical activity. While you’re healing, try low-impact exercises, such as swimming, bicycling or water running. If your shin pain causes you to limp, consider using crutches until you can walk normally without pain.

Cholesterol, a yellowish fatty substance, is one of the essential ingredients of the body. Although

it is essential to life, it has a bad reputation, being a major villain in heart disease. Every person

with a high blood cholesterol is regarded as a potential candidate for heart attack, a stroke or

high blood pressure.

Cholesterol is a building block of the outer membrane of cells. It is the principal ingredient in the

digestive juice bile, in the fatty sheaths that insulate nerves and in sex hormones, namely,

estrogen and androgen. It performs several functions such as transportation of fat, providing

defense mechanism, protecting red blood cells and muscular membrane of the body.

Most of the cholesterol found in the body is produced in the liver. However, about 20 to 30

percent generally comes from the foods we eat. Some cholesterol is also secreted into the

intestinal tract in bile and becomes mixed with the dietary cholesterol. The percentage of

ingested cholesterol absorbed seemed to average 40 to 50 percent of the intake. The body

excretes extra cholesterol from the system through bowels and kidneys.

The amount of cholesterol is measured in milligrams per 100 millimeters of blood. Normal level

of cholesterol varies between 150- 250 mg. per 100 ml. Persons with atherosclerosis have

uniformly high blood cholesterol usually above 250 mg. per 100 ml.

In blood, cholesterol is bound to certain proteins – lipoproteins which have an affinity for blood

fats, known as lipids. There are two main types of lipoproteins : a low density one (LDL) and a

high density one (HDL). The low density lipoprotein is the one which is considered harmful and

is associated with cholesterol deposits in blood vessels. The higher the ratio of LDL to the total

cholesterol, the greater the risk of arterial damage and heart disease. The HDL on the other

hand plays a salutary role by helping remove cholesterol from circulation and thereby reduce the

risk of heart disease.

Cholesterol has been the subject of extensive study by researchers since 1769, when French

chemist, Polutier de La Salle purified the soapy-looking yellowish substance. The results of the

most comprehensive research study, commissioned by the National Heart and Lung Institute of

the U.S.A. were announced about four years ago. The 10-year study, considered most elaborate

and most expensive research project in medical history, indicates that heart disease is directly

linked to the level of cholesterol in the blood and that lowering cholesterol significantly reduces

the incidence of heart attacks. It has been estimated that for every one per cent reduction in

cholesterol, there is a decrease in the risk of heart attack by two per cent.

Causes

Hyperchjolsterolaemia or increase in cholestrol is mainly a digestive problem caused by rich

foods such as fried foods, excessive consumption of milk and its products like ghee,butter and

cream,white flour, sugar, cakes, pastries, biscuits, cheese, ice cream as well as non-vegetarian

foods like meat, fish and eggs. Other causes of increase in cholesterol are irregularity in habits,

smoking and drinking alcohol.

Stress has been found to be a major cause of increased level of cholesterol. Adrenaline and

cortison are both released in the body under stress. This, in turn, produces a fat metabolising

reaction. Adrenal glands of executive type aggressive persons produce more adrenaline than

the easy going men. Consequently they suffer six to eight times more heart attacks than the

relaxed men.

The Cure

To reduce the risk of heart disease, it is essential to lower the level of LDL and increase the level

of HDL. This can be achieved by improving the diet and changing the life style. Diet is the most

important factor. As a first step, foods rich in cholesterol and saturated fats, which lead to

increase in LDL level, should be reduced to the minimum. Cholesterol -rich foods are eggs,

organ meats and most cheese, butter, bacon, beef, whole milk, virtually all foods of animal origin

as well as two vegetable oils, namely coconut and palm, are high in saturated fats and these

should be replaced by polyunsaturated fats such as corn, safflower, sobayeans and sesame oils

which tend to lower the level of LDL. There are monosaturated fats such as olive and peanut oils

which have more or less neutral effect on the LDL level.

The American Heart Association recommends that men should restrict themselves to 300 mg. of

cholesterol a day and women to 275 mg. It also prescribes that fat should not make up more

than 30 per cent of the diet and not more than one third of this should be saturated. The

Association, however, urges a somewhat strict regimen for those who already have elevated

levels of cholesterol.

The amount of fibre in the diet also influences the cholesterol levels and LDL cholesterol can be

lowered by taking diets rich in fibres. The most significant sources of dietary fibre are

unprocessed wheat bran, whole cereals such as wheat , rice, barley, rye; legumes such as

potato, carrot, beet and turnips; fruits like mango and guava and green vegetables such as

cabbage, lady’s finger, lettuce and celery. Oat bran is especially beneficial in lowering LDL

cholesterol.

Lecithin, also a fatty food substance and the most abundant of the phospholipids, is highly

beneficial in case of increase in cholesterol level. It has the ability to break up cholesterol into

small particles which can be easily handled by the system. With sufficient intake of lecithin,

cholesterol cannot build up against the walls of the arteries and veins. It also increases the

production of bile acids made from cholesterol, thereby reducing its amount in the blood. Egg

yolk, vegetable oils, whole grain cereals, soyabeans and unpasteurised milk are rich sources of

lecithin. The cells of the body are also capable of synthesizing it as needed, if several of the B

vitamins are present.

Diets high in vitamin B6, cholin and inositol supplied by wheat germ, yeast, or B vitamins

extracted from bran have been particularly effective in reducing blood cholesterol. Sometimes

vitamin E elevates blood lecithin and reduces cholesterol presumably by preventing the essential

fatty acids from being destroyed by oxygen.

Persons with high blood cholesterol level should drink at least eight to 10 glasses of water every

day as regular drinking of water stimulates the excretory activity of the skin and kidneys. This in

turn facilitates elimination of excessive cholesterol from the system. Regularly drinking of

coriander (dhania) water also helps lower blood cholesterol as it is a good diuretic and

stimulates the kidneys. It is prepared by boiling dry seeds of coriander and straining the

decoction after cooling.

Regular exercise also plays an important role in lowering LDL cholesterol and in raising the level

of protective HDL. It also promotes circulation and helps maintain the blood flow to every part of

the body. Jogging or brisk walking, swimming, bicycling and playing badminton are excellent

forms of exercise.

Yogasnas are highly beneficial as they help increase perspiratory activity and stimulate

sebaceous glands to effectively secrete accumulated or excess cholesterol from the muscular

tissue. Asanas like ardhamatsyaendrasana, shalabhasana, padmasanaand vajrasana are useful

in lowering blood cholesterol by increasing systemic activity.

Hydrotherapy can be successfully employed in reducing excess cholesterol. Cold hip baths for

10 minutes taken twice every day have proved beneficial. Steam baths are also helpful except in

patients suffering from hypertension and other circulatory disorders. Mud packs, applied over the

abdomen improve digestion and assimilation. They improve the functioning of the liver and other

digestive organs and activate kidneys and the intestines to promote better excretion.

Aerobic exercise is any activity that elevates your health rate and increases your oxygen consumption. In addition, this type of exercise is one of the best ways of improving and maintaining good overall health. The heart, vascular system, lungs, muscles, joints, brain, and nervous system all benefit. Regular aerobic exercise will help you to sleep better, have more energy, be more relaxed, and maintain a more positive outlook. In fact, aerobic exercise is considered an excellent treatment for mild depression, anxiety, and stress-related problems. In addition to all of those benefits, regular aerobic exercise can increase the levels of natural painkillers in the nervous system, making it a good way to control common types of pain.

When combined with a proper diet, aerobic exercise is the most effective method to control your weight. Many people would be happy to shed a few pounds, but for people with pain, weight loss may also mean an improvement in their condition. extra weight puts an extra stress on spinal joints and vertebral disks. If you are overweight, aerobic exercise will not only help to relieve your pain but may also help to control your weight.

Aerobic exercise is good for people with many different health conditions, as long as they start at a reasonable level and build up gradually. However, if you are over age 40 or have a medical condition that you think might be affected by aerobic exercise, be sure to check with your doctor before beginning such a program.

According to exercise physiologists, effective aerobic exercise should increase the rate of your pulse to roughly 70% to 80% of your predicted maximum heart rate. Before beginning to exercise, you should calculate your target heart rate. While exercising, you may want to monitor your pulse to make sure you stay within the target zone. A simple guide to remember is that you should not exercise vigorously and breathe so hard that you cannot carry on a conversation as you are exercising.

If you are taking certain medicines for high blood pressure, your heart rate will not increase with exertion as it normally would. In that case, you should use your breathing as a guide.

Although many jobs are physically demanding, very few will provide you with an aerobic workout. Better options for aerobic exercise include walking, jogging, swimming, bicycling, dancing, playing basketball or tennis, and engaging in any other activity that gets your heart rate into your target zone and maintains that rate for the time you are exercising.

Some people do only one type of aerobic exercise, but it is generally better to alternate among two or more activities. This so-called cross training will make you physically fit for a wider variety of activities and keep you from getting bored.

Exercise fitness is a wonderful way to start getting your body back into shape. It is also a way to reduce the amount of stress you have and feel better mentally. Studies show those who participant in exercise fitness are healthier, happier, and sleep better. Those all sound like wonderful reasons to get involved in an exercise fitness program right? Exercise fitness involves a combination of cardio and stretching exercises to improve your overall health. You can find out about various exercises online and in magazines. Both will even explain the results you can expect from the exercise and the proper way to do it.

The great thing about it is you get to choose the exercises you participate it. Choose from sports, swimming, bicycling, walking, aerobics, yoga, and many more. The possibilities are endless. The goal is to find a variety of activities that you enjoy doing and implement an exercise fitness plan with them. Make sure you consult with your doctor first before you start a new exercise fitness program. You need to make sure you are physically able to do the exercises you choose. It is also important that you know how to do them properly. Aerobics and weight lifting are both effective parts of exercise fitness, but they can do more damage than good for your body if you don’t do the activities correctly.

Regardless of your current activity level and fitness level, you can come up with an exercise fitness plan that will improve your health. Don’t expect it to be easy and don’t expect to see results overnight. Implement small changes and continue to add to them. If you enjoy walking then set a goal to walk 15 minutes each night. Increase your walking time by 5 minutes each night until you reach 30 minutes. Next try walking at a faster pace. Still walking 30 minutes each night, try to walk further in that amount of time.

For the best results have a variety of activities in your exercise fitness plan so you won’t get bored. This will also help you accommodate the weather. Have a variety of exercises you can participate in both indoors and outdoors. For some people going to the gym is a great motivator and the only way the will participate in exercise fitness. This is perfectly acceptable as long as you go to the gym faithfully and get some exercising time in.

In the United States, obesity is a huge problem affecting millions of individuals of all ages. It all stems from a sedentary lifestyle and not eating properly. The time is right to start an exercise fitness program for yourself. Take advantage of the opportunity you have now while you are still healthy enough. The choices you make today in regards to your exercise fitness program will determine your overall wellness and physical health in the future. With heart disease, diabetes, high blood pressure, and high cholesterol being the price most of us will pay for not getting fit, it seems like implementing an exercise fitness program is the safest choice available.

Cardiovascular disease is thought to be our number one killer, as just less than 1,000,000 Americans die from cardiovascular related illnesses each year.

Reducing cholesterol in particular LDL, the “bad cholesterol” (which creates plaque in our arteries which then impedes blood flow to the heart and the brain) – can significantly improve your overall cardiovascular functioning.

The causes of higher than normal cholesterol are ingesting too many animal products, in particular red meat & dairy products, and ones liver itself producing an excessive amount of cholesterol.

So how can one go about reducing cholesterol levels safely?

Non-dietary factors can have an influence. Lets examine a few of these first. These include making sure you get out in the sun everyday and maintaining a regular schedule of exercise of around 30 to 45 minutes duration, such as swimming, bicycle riding or walking, to help strengthen your cardiovascular system. In addition, you should try to lose any excess pounds that you are carrying around on your body. Even losing 10 pounds can result in a definite lowering of your cholesterol. And, of course, both smoking and alcohol consumption should be eliminated or kept to a minimum. With regards to alcohol, men should restrict themselves to two drinks per day, and women just one.

Equally important in reducing cholesterol is focusing on your diet. First some basic advice. Try to drink at least 6 glasses of water each day. Limit the quantity of animal and dairy foods you eat on a regular basis to no more than ten percent of your calorie intake. Try to eat lean cuts of meat and skim milk. Some species of fish, including tuna, halibut and cod, contain significantly less cholesterol than red meat. Other fish products such as mackerel and salmon contain high levels of certain acids which help your cardiovascular functioning. Try to eat more foods rich in dietary fiber, as well as vegetables and fresh fruits and stay away from hydrogenated oils and fried foods.

Well now set out a few of the natural foods we can eat to help lower cholesterol. The fiber contained in whole grains can aid in preventing the cholesterol contained in the foods we ingest from entering our blood. Select pastas and breads made from whole grains, and eat brown rather than white rice. You should also try to eat more nuts and soy foods, sprouts and seaweed as well.

Some vitamins may be very useful specifically C, B6 and E. Other natural supplements that can aid in lowering cholesterol include garlic (raw), chromium, grape seed extract, soy, carnitine and pantothine. These increase the levels of the good cholesterol (HDL), which can help significantly. Both plant sterols and Omega-3 fatty acids also can benefit your cardiovascular health. Blueberries, too, are very useful in reducing cholesterol. And try to drink every morning a nice blended natural fruit drink with spirulina and soy protein mixed in.

If you take the time and make the effort to follow the simple tips outlined above, you should be able to reduce your cholesterol levels . But if you find that your cholesterol levels continue to be high, you should speak with your doctor about it you may require medication or a natural supplement to help lower your cholesterol levels.

Major depression is a serious medical illness affecting 9.9 million American adults, or approximately 5 percent of the adult population in a given year. Many people suffering from depression are not aware that there are natural remedies for depression that are a safe and effective alternative to psychiatric medication. Lifestyle changes such as dietary modifications, stress reduction and exercise can also have a positive effect on depression symptoms.

Common symptoms of depression are:

Feeling sad, blue, incapable of feeling pleasure.

Change in appetite. Eating too much or not enough.

Sleep disturbance, sleeping too much or too little.

Feeling hopeless, worthless, guilty, low self esteem.

Loss of energy, no motivation, no interest or pleasure in activities.

Persistent physical symptoms such as aches, pains, headaches, stomach aches, and pain which no physical cause can be found can also be a form of depression.

Thoughts of death and suicide.

Causes of Depression

Depression can be triggered by traumatic life events, poor diet, nutritional deficiencies, blood sugar imbalances, allergies, medical illness, lack of exercise, drug and alcohol use, and digestive difficulties. These triggers are known to cause or contribute to neurotransmitter imbalances and depletion.

Finding the cause of depression means addressing the biochemistry of the brain. This can require testing such as Neurotransmitter testing, blood chemistry panels, thyroid and hormone testing.

Proven Natural Depression Remedies

Targeted Amino Acid Therapy (TAAT)

Targeted Amino Acid Therapy or TAAT is designed to address neurotransmitter deficiencies or imbalances. Neurotransmitters are synthesized from various amino acid precursors. Serotonin, for example, is synthesized from 5-HTP, and oral doses of 5-HTP have been shown to significantly elevate serotonin levels.

A non-invasive neurotransmitter lab test is available to measure your neurotransmitter and hormones levels. This test will determine which neurotransmitters are too high or to low. If an imbalance is present targeted amino acid therapy can help bring them back into balance thereby reducing or eliminating symptoms such as anxiety or depression. The program uses a combination of specific amino acids, vitamins, and minerals that will increase your body’s production of neurotransmitters. These formulas can be used alone or in conjunction with other therapies your practitioner may prescribe. The right balance of these chemicals can set the stage for restoring your health. You brain and nervous system will once again send strong signals to the rest of your body.

5HTP

5-Hydroxytryptophan (5-HTP) is an amino acid. It is found in high concentrations in the brain and acts as a building block for the brain to make serotonin. Under the proper stimulus the brain will turn 5-HTP into serotonin and/or melatonin. Because of this mechanism, 5-HTP is a very gentle yet powerful product to support mood. 5-HTP may work synergistically with certain nutritional supplements to support mood. This nutritive amino acid may also support a healthy sleep cycle. Serotonin is involved in mood regulation, sleep, and appetite control.

L-Carnitine

L-Carnitine is an amino acid that has been reported to safely alleviate depression in some people in doses of 1000 mg twice a day. Acetyl-L-carnitine is a form of carnitine that has shown superior absorption effects to regular L-carnitine.

L-Tryptophan

L-Tryptophan is the precursor to Serotonin, a neurotransmitter in the brain, which is deficient in depression. L-Tryptophan is a natural relaxant and helps alleviate insomnia by inducing normal sleep. L-Tryptophan reduces anxiety & depression; helps in the treatment of migraine headaches; helps the immune system; helps reduce the risk of artery & heart spasms.

SAM-e

SAM-e is involved in more than 35 biochemical reactions involving enzymatic transmethylation. Methylation is the process by which the body rids itself of compounds, synthesizes neurotransmitters, makes components of cartilage, regulates enzyme activity within the cell, and maintains the flexibility of cell membranes. Serotonin and other brain chemicals require methylation to be synthesized. SAM-e promotes healthy joint function and comfort , boosts mood and emotional well-being. The suggested dose of SAMe to treat depression ranges from 400-1600 mg a day.

St. John’s Wort

Numerous scientific studies have addressed the effectiveness and safety of standardized St. John’s Wort extract. There are many biologically active components in St. John’s Wort, including: naphthodianthrones (hypericin and pseudohypericin), xanthones, phloroglucinols, and various flavonoids, including flavonols and proanthocyanidins. It is thought to work by inhibiting the reuptake of dopamine, serotonin, norepinephrine, and GABA. Hypericin extract appears to inhibit serotonin uptake by postsynaptic receptors and increase synaptic dopamine concentration. Recommended dosage 300 mg three times a day.

Natural remedies for depression can provide persons suffering with depression a safe and effective alternative to taking pharmaceutical medications or enable them to reduce the dose.

If you are taking an antidepressant, don’t stop taking it on your own. Supplements can be used to reduce dosages of prescription medication or provide an alternative, but this should be done under medical supervision.

Dietary Remedies

Folic acid

Folic acid is needed to make the neurotransmitter group called the catecholamines including dopamine, norepinephrine, and epinephrine. Research suggests that folic acid depletion may help contribute to depression, anxiety and panic.

Sources: Asparagus, Beets, Brussels sprouts, Bok choy, Peas, fresh, Beans, dried, Chick-peas, Soybeans, Lentils, Oranges, Turkey, Cabbage, Savoy, Spinach, Broccoli, Avocados

Magnesium

Magnesium may be beneficial for depression by helping in the formation if certain neurotransmitters and because it helps muscles to relax.

Sources : Spinach, Avocados, Chocolate, Pumpkin seeds, Oysters, Sunflower seeds, Brazil nuts, Buckwheat, Amaranth, Quinoa, Almonds, Barley.

Niacin

Niacin is needed for nerve cell function. Niacin helps the body to release energy from carbohydrates, control blood sugar, and maintain proper nervous system function.

Sources: Rice, brown, Lamb, Pomegranates, Tuna, Chicken, Turkey, Wheat

Omega-3 fatty acids

Omega-3 fatty acids are involved in the cell signaling, and compose part of the cell membrane making it fluid. It reduces inflammatory processes, and is involved in several aspects of neurotransmitter function. Low levels of omega-3 fatty acids have been found the diet and cell membranes of depressed individuals. Sources: Salmon, Trout, Tuna.

Vitamin B6

Vitamin B6 is a cofactor vitamin required for the manufacture of brain chemicals (neurotransmitters), such as serotonin. Serotonin is one of the neurotransmitters that promotes feelings of wellbeing. Vitamin B6 may also help boost the immune system during times of depression and anxiety.

Sources: Sweet potatoes, Avocados, Bananas, Mangoes, Sunflower seeds, Tuna, Chick-peas, Salmon, Pork, fresh, Potatoes, Turkey, Chicken, Bok choy, Rice, brown, and Barely.

Vitamin B12

Vitamin B12 is involved in the synthesis of neurotransmitters. It works in concert with other B vitamins. B12 supports the nervous system and assists the body in converting food into energy.

Sources: Beef, Yogurt, Tuna, Lamb, Oysters, Trout, Crab, Clams

Lifestyle Changes

Have a home environment that provides natural light

Use as much natural lighting in your home as possible. Unnatural florescent lighting can be especially aggravating. Seasonal affective disorder is a type of depression caused by insufficient natural light. People who live in areas with a prolonged winter are prone to this type of depression. If you are not getting at least 15 minutes of exposure to natural sunlight consider purchasing full spectrum lighting for the rooms you spend most of your time.

Physical Exercise

Exercise can be one of the safest and most effective methods of decreasing depression. Cardiovascular exercise combined with calming exercise such as walking several times per week can be very beneficial. Try walking, swimming, bicycling, jogging, yoga, tai-chi, skiing, and tennis; even golf burns calories.

Sufficient sleep

Many people cannot sleep with depression. A restful night is a key ingredient to help many deal with the daily stresses of life. If you have depression and anxiety getting a good night’s sleep is very important. Avoid stimulating activities before going to bed, like reading a book, or exercising. Some dietary supplements that are helpful in establishing sleep are melatonin and kava kava. Alcohol is a depressant, and it can greatly interfere with your sleep patterns. Avoid alcohol and cigarettes before going to bed.

Stress-Reduction Techniques

Stress depletes neurotransmitter levels. Mind/body breathing exercises, physical exercise, yoga, tai chi, self-hypnosis, massage, meditation, and biofeedback are just some of the stress reduction techniques used for depression. Listening to music, relaxation CD’s, and visual imagery are also effective stress reducers. Meditation is a great tool to prevent those negative thoughts from taking over.

The term shin splints is a common misnomer in sports medicine. It does not imply a specific diagnosis, rather it is the symptom of pain over the front of the tibia bone. The pain from shin splints can be due to either problems of the muscles, the bone, or the attachment of the muscle to the bone. Therefore, ’shin splints’ is simply the name given to pain over the front of the lower leg.

Shin splints is a common term used for a half a dozen lower leg problems ranging from nerve irritations to tendonitis to stress fractures. The most common type that is experienced involves the tearing away of the muscle tissue that attaches to the front of the lower leg.

Risk Factors of Shin Splints

The first risk factor is overtraining. Evaluate your schedule to determine what training errors you may have made. Mechanically, pronation is most likely to be the culprit. When the foot pronates the medial structures of the leg are stretched and put under stress, this increases the likelihood that they will become injured.

Muscle trauma (exertional compartment syndrome) is often related to overtraining or excessive running on hard surfaces. Repeated use makes the muscles swell and puts pressure on the fascia that covers the muscles in the lower leg leading to pressure and pain.

A primary culprit causing shin splints is a sudden increase in distance or intensity of a workout schedule. This increase in muscle work can be associated with inflammation of the lower leg muscles, those muscles used in lifting the foot (the motion during which the foot pivots toward the tibia).

Anterior compartment syndrome affects the outer side of the front of the leg.

Stress fractures usually produce localized, sharp pain with tenderness 1 or 2 inches below the knee. A stress fracture is likely to occur 2 or 3 weeks into a new training program or after beginning a harder training program.

Symptoms of Shin Splints

You have pain over the front part of your lower leg. You may have pain during exercise, at rest, or both. Stress fractures of the tibia will give you pain directly over your shinbone. It will hurt to touch the part of the bone that is fractured. Stress fractures of the fibula will cause pain on the outer side of your lower leg. With medial tibial stress syndrome, you will have pain and tenderness along the edge of the shinbone, especially along the muscles. With compartment syndrome the muscles in that area will be painful.

Shin splints are a common, often seasonal injury that usually occurs when you start to run after a long layoff. They can also result from playing a sport (such as tennis) on a hard surface, changing your style of workout shoes, dramatically increasing workouts, or gaining a substantial amount of weight and then exercising.

Anterior shin splint is due to a muscle or tendon injury (that help to lift the front of the foot) and results in pain and tenderness on the front outside of the leg. Posterior pain (a soreness that radiates along the back and inner side of the lower leg or ankle) is typically caused by stressed muscles that help support and stabilize the arch of the foot.

Stress fractures should be taken seriously, so if you suspect you have one, you should consult a physician before continuing to engage in any exercise or activity.

Treatment of Shin Splints

If pain is severe or you suspect a stress fracture, contact your physician for an examination. After a medical history and examination, he or she may suggest x-rays to detect any minute cracks in the shin – the sign of a stress fracture.

Rest. Avoid activities that cause pain, swelling or discomfort — but don’t give up all physical activity. While you’re healing, try low-impact exercises, such as swimming, bicycling or water running. If your shin pain causes you to limp, consider using crutches until you can walk normally without pain.