Hasheena Khan

Whether child or adult,it's simply a bad habit of Nail biting is annoying and a very hard to break habit which affects many people of all ages.
when you bite your nails, your nails aren't there to do those things. And by biting them, you are breaking the skin and maybe bringing germs into these openings in your skin. In fact, some people bite their nails and cuticles down so far, they bleed! When germs invade, they can get an infection.

Speaking of germs, there are germs under your fingernails, so when you bite them, those germs can go into your mouth. Think about all the icky stuff you touch all day long, like your baby sister's drool-dripping pacifier, your stinky gym socks, or slimy earthworms for your science project. You don't want those nasty germs getting in your mouth.

What cause the nail biting habit?

There are many factors causing the problem such as follows:

* Insecurity
* Nervousness
* Boredom
* Anxiety or
* Excitement

You may bite your nails in times of stress or excitement, or in times of boredom or inactivity. It can also be a learned behavior from family members. Nail-biting is the most common of the typical "nervous habits,"
Children may bite their nails more often when they are having problems at school or with friends. Talk with your child or his or her teacher about any new stress at school. Children are more likely to stop biting their nails when they understand what may trigger it. It is also important for your child to help choose a treatment method so he or she can use the treatment successfully.

You may bite your nails without realizing you are doing it. You might be involved in another activity, such as reading, watching television, or talking on the phone, and bite your nails without thinking about it.

What treatments are available for nail-biting?
*Try stress-management techniques if you bite your nails because you are anxious or stressed.
Paint a bitter-tasting polish, such as CONTROL-IT or Thum, on your nails. The awful taste will remind you to stop every time you start to bite your nails.
* Try substituting another activity, such as drawing or writing or squeezing a stress ball or silly putty, when you find yourself biting your nails. If you keep a record of nail-biting, you will become more aware of the times when you bite your nails and be able to stop the habit.

The calories we get from the food.You can also choose to eat foods, which use more calories.Foods like whole grains use more energy in their digestion and metabolism.
The result is obesity and blood pressure and it even result in heart problems. The calorie list is clearly given in the food list that has been given by the dietitians who have well versed experience in their life to advise the person. Sometimes due to some factors the food that is taken in can have allot of calories which may deteriorates the body issue to greater extent. In order to overcome this problem regular exercises and fine food habits are fine. The diet may differ from one person to another and hence the calorie list can be changed accordingly.

Carbohydrates from whole grains

Carbohydrates from whole grains are important energy source; the less processed they are, the more nutrients and fiber they contain. Nutritionists recommend eating 6-11 servings from this food group per day. For example:
Food per 100 grams or 3.5 oz Calories

Cracker bread 17 cals/slice
Rice cake 28 cals/slice
Ryvita Multi grain 37 cals/slice
Porridge oats with water 55 cals
Boiled potatoes 70 cals
Boiled Noodles 70 cals
Boiled Macaroni 95 cals
Boiled Spaghetti 101 cals
Pasta (wholemeal boiled ) 105 cals
Brown rice 135 cals
Rice (white boiled) 140 cals

Protein

Protein plays a major part in the building and repairing muscles. Lean muscles help in metabolism, thus resulting to faster weight loss. It is recommended to eat 2-3 servings of protein each day.
Food Calories per 100 grams or 3.5 oz

Cockles 50 cals
Mussels 90 cals
Prawns 100 cals
Cod fresh 100 cals
Lobster boiled 100 cals
Tuna tinned water 100 cals
Crab fresh 110 cals
Haddock fresh 110 cals
Kipper 120 cals
Trout fresh 120 cals
Halibut fresh 125 cals

Vitamins and Minerals from Fruits and Vegetables

It is recommended to eat 2-4 fruit servings and 2-5 vegetable servings per day. The nutrients we get from this food group like fiber help in cleansing the body. Other nutrients like Vitamin C, Iron, and Folic Acid helps in making our body strong and healthy.
Food Calories per 100 grams or 3.5 oz

Spinach 8 cals
Cucumber 10 cals
Celery (boiled) 10 cals
Lettuce 15 cals
Mushrooms raw 15 cals
Tomato cherry 17 cals
Courgette 20 cals
Watercress 20 cals
Leek (boiled) 20 cals
Blackberries 25 cals
Broccoli 32 cals
Grapefruit 38 cals
Apple 44 cals
Kiwi 50 cals
Banana 65 cals

Calcium

Try to have 2-3 servings of dairy products daily because it provides us with stronger bones and healthier teeth, thus helps in preventing osteoporosis and bone breakage when doing workouts or sports.
Food Calories per 100 grams or 3.5 oz

Milk Soya 36 cals
Milk skimmed 38 cals
Yogurt reduced fat 45 cals
Yogurt natural 60 cals
Cottage cheese low fat 80 cals
Cottage cheese 98 cals
Fromage fries 125 cals

Fats

Eat fats in moderation as this contains very high calories. It is recommended to use low fat alternatives like non-stick cooking spray when cooking food. Avoid foods that are high in saturated fat as they raise the bad cholesterol level; instead eat fats that are high in monounsaturated which lowers the bad cholesterol.
Food Calories

Non-stick cooking spray 0 calories
Low Fat Mayonnaise Dressing 15 cals/tbsp.
Fat free Ranch Dressing 48 cals/2 tbsp.
Avocado 50 cals/30 grams
Margarine 75 cals/tbsp.
Canola Oil 120 cals/tbsp
Extra Virgin Olive oil 125 cals/tbsp

Use the above as a guide in planning your daily meal. It is highly recommended to plan your meal a night or a week before so you can calculate the amount of calories you will take in ahead of time thus avoiding over consumption of calories. You may use free online food calculators in case the food you are planning to eat is not listed here. With commitment and discipline, you will achieve the lean and healthy body you always wanted in no time.

When you are trying to lose weight you will most surely come across many weight loss tips that offer you advice on what you should and shouldn’t do to burn fat and lose weight. There are hundreds of tips and tricks available on weight loss websites online and in health & fitness magazines in stores, but
which ones should you follow and which ones should you avoid?
The first step you need to take is to understand exactly what the weight loss tips are telling you to do and to see if they really make sense.
Not all the information you read in magazines and on websites is necessarily true,
so verifying the reliability and truth of what you are reading is extremely important before you make any changes in your life.

There is a huge amount of information on weight loss and tons of weight loss tips.
1.Eat a lot of water daily and do not rush to the fridge as soon as you think that you are hungry. Eat a class of water first and your hunger may go away.
2.Start moving. Find every excuse you can to move your body and be more active. Walk around the house, dig your garden, paint your house, do anything that makes your body move and spend calories. If you do like join a gym or buy a bicycle and take regular rides.
3.Make fruits and vegetables your friend and sweets and fatty food your enemy. Trust your friends better than your enemy.
4.This exercise could help you lose 500 to 1000 calories/hr depending on how fast you go and how much resistance you put in it. And since developing a rhythmic pace is easier with stationary bikes, you’ll have better chance of burning more fats.
If problems with your knees, hips, back, and joints prevent you from working out, an elliptical trainer might be the best option you have. It has little to no resistance compared to the traditional treadmills and stationary bikes.

You may at first think the meals are a little on the small side, especially of you are used to eating really big meals. Well, that’s probably why you’re overweight in the first place! The meals are designed to help you lose weight, so its something you are going to have to get used to if you want to have a slimmer, great looking body!

Unfortunately, high heels can also gradually damage one’s health even when the pain is not immediate. Surprisingly, wide-heeled shoes are believed to be more harmful than narrow stilettos, according to a Harvard research team led by Dr Casey Kerrigan. The former may be more dangerous simply because women feel more comfortable and stable wearing them, so they will spend a longer time in these shoes without realizing the risks.

Osteoarthritis is one of these risks which are not felt until it is quite possibly too late. Constant use of high heels cause the body to develop an awkward, unnatural gait, as the weight of the body is not evenly distributed.

This can cause the feet to lose the ability of absorbing the shock of impact, which is then transferred to the knee. The articular cartilage between the leg bones in the knee joint will eventually break down after too much shock absorption, which will lead to symptoms of pain, swelling and decreased motion.

Knee pain is common when high heels are involved. The heel height causes increased strain on the knee joint and associated tendons. The quadriceps muscle group in the front of the thigh works harder, increasing pressure on the kneecap by up to 26%. This can ultimately increase the incidence of osteoarthritis of the knee and quadriceps tendinitis.

A high heeled shoe forces the posture into an unnatural position that significantly stresses the joints. The spine, which in flat shoes is reasonably straight, forms more of an 'S' shape with the chest and lower back pushing forward and the hips pushed back. The height of the heel also changes the amount of weight on the forefoot. A 1-inch heel will increase the pressure by 22%; a 2-inch heel by 57%; and a 3-inch heel by 76%. This increased pressure puts the forefoot at risk for injuries such as stress fractures, bunions, and hammertoes.

The changes in posture and overall imbalance will lead to instability when walking and a resulting risk of ankle sprains. High heels, especially stilettos, will lead to instability and a major increase in ankle sprains result. An ankle sprain is caused from the twisting of the ankle and results in a tear of the ligaments that connect the foot and leg bones and stabilize the ankle. When the heel is balancing on a narrow stiletto heel, if the heel shifts outward slightly a sudden twist may occur to sprain these ligaments. Swelling, bruising and pain will result. At worst, it is possible for the ankle to fracture, a ligament can pull a piece of bone off, or even a bone in the foot can break due to the pull of a tendon.

When the heel is constantly elevated, the calf muscle and Achilles tendon can contract and shorten. Wearing high heels habitually can result in a woman no longer able to tolerate a flat shoe. On occasion, this can even require surgery to lengthen the Achilles tendon. Most often, however, this will increase the chances of Achilles tendinitis or shin splints.

High heels are enjoyed by most women because they are "cute." They are narrow and are contoured to make the foot look slender. The tight fit of many heels will force the toes to conform to its shape. The added pressure on the toes can exacerbate bunions and hammertoes. The pressure of the shoe itself can cause corns to form. Furthermore. The compression of the metatarsal bones can cause pressure on the nerves that run between them. A Morton's neuroma, which is a growth and inflammation of the nerve, can form due to the pressure. Remember, a shoe is meant to fit the foot, not squeeze it relentlessly.

By Dr. Andrew Schneider
(Dr. Andrew Schneider is a podiatrist in Houston)

"In pregnancy this puts extra pressure on your joints when they are already under strain, which can result in a host of foot, leg and back problems and could increase the likelihood of falls."

Parents have also been warned against buying high heels.

Here are some correct postures which should be used while using a computer to reduce stress and other ill effects.

















Please take good care of your wrist while using the keyboard and mouse of your computer.

The following exercises may be prescribed by your healthcare provider in conjunction with Low Level Laser therapy. In the photos you will see below, the right wrist is the one being exercised. If your left wrist is affected, do the same exercises with the left hand.

When doing each of these exercises, the hand should be flexed until a sensation of stretching is felt in the arm. The position should be held for 10 to 15 seconds for each of 10 repetitions. Try to this set of exercises three times a day.
Exercises 1 and 2 flex and extend the hand and stretch the wrist. Bend the hand as shown in the photos and apply moderate pressure to it with the other hand.


Exercise 1 - Wrist Flexion Bend the hand being exercised backward (palm away from you ), as shown in the photos. With the fingers of the other hand, apply pressure.




Exercise 2 - Wrist Extension Bend the hand being exercised forward ( palm toward you) as shown in the photos. With the fingers of the other hand, apply pressure.



Exercises 3 and 4 are similar to 1 and 2 except that an object, such as a pad provides the resistance to the hand, instead of your other hand.
Exercise 3 - Wrist Flex ion against surface With your arm held vertically, press your hand, palm down, on a firm surface, as shown in the photo.



Exercise 4 - Wrist Extension against surface With your arm held vertically, press your hand, palm up, on a firm surface, as shown in the photo.


Exercises 5 and 6 involve the side to side range of motion of the hand.



Exercise 5 - (Radial Deviation) Place your hand palm downward. Grasp the fingers of the hand to be exercised with your other hand (as shown in the photo) and twist the hand toward you. Keep the hand horizontal.


Exercise 6 - (Ulnar Deviation) Place your hand palm downward. Grasp the fingers of the hand to be exercised with your other hand (as shown in the photo) and twist the hand away from you. Keep the hand horizontal.

Correct timing to drink water, will maximize its effectiveness on the Human body.
Two (02) glass of water - After waking up - Helps activate internal organs
One (01) glasses of water - 30 minutes before meal - Help digestion
One (01) glass of water - Before taking a bath - Helps lower blood pressure
One (01) glass of water - Before sleep - To avoid stroke or heart attack