Relief for restless legs

Do you often sit down, only yo have an urge to get up again and move your legs? If so, you could be suffering from Restless Leg Syndrome.

The exact cause is still unknown, though health issues such as diabetes, iron deficiency and pregnancy, which can affect the peripheral nerves in your feet, may contribute. Some 60% of sufferers who control these other issues find their symptoms lessen, say Kailash Bhatia, professor of neurology at the University of London.

If you only experience it when traveling, Bhatia advises keeping a small face cloth with you and, when needed, dampening it and putting it on your legs. "Or a foot massage can relieve it," he says.

For many sufferers, there is effective medication. It works well, but it can cause drowsiness. Bhatia advises it's most suitable for people who are kept awake at night involuntary leg jerks.

Read more »

Smaller babies don't mean more heart risk

The danger of low birth weight and later heart risk may have been over-estimated, according to a review by The George Institute for International Health in Sydney.

The study review found only a small association between birth weight and the future risk of heart disease. "We found a 1kg difference- going from 2.5kg to 3.5kg in birth weight- was associated with just a 10-15 percent reduction in the risk of heart disease in later life, "say Dr Rachel Huxley, the study's lead author. "Some report have suggested a kilogram difference carries a 24-4- percent greater risk."

Huxley says effort to increase early fetal growth can change birth weight only by as much as 100g, which translate to just a 1-2 per cent lower risk of heart disease. Risk factors operating in later adult life, such as smoking and obesity, are more important, she say.

Read more »

5 easy ways to keep in shape

1-Calf raise. Stand with feet shoulder-width apart, arms by sides and dumb-bell (or two small bottles of water or cans of soup) in each hand. Exhale as you raise you heels off the ground. Inhale as you return heels slowly back to the ground.

2- Abdominal crunch. Lie on back-legs bent, feet flat, hands behind ears. Exhale as you curl up slowly. Only lift your shoulders and upper back off the floor. Don't pull on your head or neck. Inhale and slowly uncurl until you are lying back on the floor.

3- Tricep kickback. Kneel on all fours. Hold dumble-bell in hand and bend arm at the elbow (upper arm should stay in line with side of body). Exhale as you straighten your lower arm behind you. Inhale as you bring it back down.

4- Leg press. Stand with feet shoulder-width apart and a dumb-bell in each hand. Inhale as you squat slowly down. Keep your back straight. Don't bend your knees past a 90degree angle. Exhale as you push back up. Don't lock your knees.

5- Lateral raise. Stand with feet shoulder-width apart, arms by sides and a dumb-bell in each hand.Keep elbows slightly bent. Exhale as you raise arms, inhale as you lower them.

Read more »

Introducing flexercise

What it is: Flexercise is a resistance band exercise that contracts and extends our muscle. Regular flexercise workout can improve our physical coordination, range of motion and flexibility.

How it works: Flexercise is a progressive resistance training programme designed to increase muscle mass and strengthen bones. By stretching the resistance band, you put progressive stress on the various muscle groups and help strengthen your bones. It can be used on all major muscle groups and body parts.

Why it works: Flexercise is effective, safe and convenient. You can feel your muscle tone improve just after one round of workout. The intensity of your workout can be easily varied according to you fitness level. Flexercise is convenient- you only need a resistance band which is small enough to fit into your pocket. It is virtually portable gym which you can use anywhere and anytime.

Read more »

Exercise your way to stronger bones.

Most of us try to fit some exercise into our weekly routine for different reasons. Some people exercise to keep trim and fit; other to release stress or socialize. If you do not have an exercise routine, here's another good reason to get one going: Exercise helps to build strong bones.

It is scientifically proven that weight bearing exercise (eg. brisk, walking and running), strength training exercise (eg. lifting weights) and resistance training exercise (eg. using a resistance band) can help to strengthen the bones. A study from Texas Woman's University in Denton shows that lifting weights during adolescence can help dealy the onset of osteoporosis in women. A related study from the University of British Columbia shows that lifting weight strengthens the bones of women in their late 60s.

Regular strength and resistance training also help decrease the risk of falls in older persons as their sense of balance, coordination and flexibility are improved. Therefore it is important that all of us adopt an exercise program early in life and incorporate bit strength and resistance training to take care of our bones.

How exercise actually builds strong bones
When we exercise, we put stress on our bone as the muscles, tendons and ligaments push and pull the bones. This stress stimulates the bones to retain calcium and produce higher bone mass, resulting in stronger bones.

Strength and resistance training exercise use gravity and tension to strengthen the body. Walking, running and stair-climbing are weight-bearing exercise that can easily taken up. However, these forms of exercise tend to benefit only he lower body and do little to strengthen the bones at our elbows, wrists, shoulders or upper back.

Using free weight and resistance bands can help to strengthen all our muscles and bones. According to a University of Maryland (Department of Kinesiology) study, such regimens have proven to increase bone density and bone remodeling- the natural process in which old bones are replaced by new ones- middle-aged and older men.

Exercise is an effective and inexpensive way to build strong bones. In addition, the bone-strengthening benefits of exercise calcium intake for a comprehensive bone care program. Each of us needs at least 1000mg of calcium each day. Calcium supplements can readily make up for any shortfalls.

Read more »

The slice is right

Hungry for a healthier pizza? It's all in the fermentation and baking of the dough, say researchers. University of Maryland food chemists have found that by baking wholegrain pizza dough for longer times and at higher temperatures, its antioxidant level get boosted.

Diets rich in antioxidant may help reduce the risk of cancer, heart disease and various other health problems.

In the experiment, the researchers baked wholegrain dough at temperature ranging from 204 degree celcius to 290 degree celcius and for times of seven to 14 minutes. They found the antioxidant levels increased by much as 60 percent during longer baking times and by as much as 82 percent during higher baking temperatures.

Longer fermentation times for dough also boosted the antioxidant levels by up to 100 percent in some cases, possibly due to reactions induced by yeasts. The results don't mean it's OK to go crazy on the top-pings. Fatty extras like sausage cancel the benefits of the dough.

Read more »

Slow down and enjoy a slimmer waistline

Eat slowly and you'll consume less and enjoy your meal more.

Researchers at the University of Rhode Island in US have new scientific data to back-up this long-touted theory.

In their study, 30 women were told to eat a huge plate of food as quickly as possible until they felt full, without pausing between bites. On a return visit, they were instructed to take smaller bites, pause often and to chew each mouthful 15 to 20 times.

It seem eating fast and furiously impacted both on meal satisfaction and in kilo-joules. When eating quickly, the women consumed 2705kJ in nine minutes, compare to an average of 2324kJ in about 29 minutes when eating slowly. They also had a greater feeling of satiety.

Spread over three meals a day, the difference will really add up.

Read more »