Jogging Tips for Women

Before you start with jogging, I will recommend some jogging tips for women. They will save you from illnesses and injuries, keep you safe, and help you to lead a healthy life.

Like we all know, there are many benefits of jogging. Hence, these days we observe many people have taken up this exercise in a big way. As a woman jogger, there are some health and safety issues you must not neglect.

Jogging Techniques for Women

Great that you have chosen jogging, which is considered to be one of the best aerobic exercises. An important point to note is to know the area you are jogging in. If you are traveling and staying at a hotel, you can ask the hotel staff for information and directions. They will be able to tell you whether it is recommended to go for a jog in that area. Always be on guard, and remember muggers and sexual predators always look for easy targets. If you are listening to music as you jog, there is a possibility that you won’t pay attention to your surroundings and become an easy prey. At the same time, you will not be able to hear vehicles passing by, which will increase your chances of getting into an accident. For these same reasons, it is advisable not to jog at night.

You can choose a jogging partner if you want. Your spouse, neighbor, pet dog, etc., can become your partner. Stick to the main roads as much as possible, and always jog on the opposite side of traffic. If you notice a large dumper or truck, avoid going near it. These are perfect hiding places for people with wrong intentions. As a woman jogger, it is recommended that you carry a safety device, like a small bottle of pepper spray, to protect yourself. You can also think of learning some self defense techniques to guard yourself.

Tips for Beginners

Now, let’s turn our attention towards jogging tips for beginners. Before you start jogging, it is always recommended to talk to your health care professional. Once your doctor gives you the green signal, you can start with this exercise. You may need to start with a brisk walk or power walk so as to bring your fitness level to a certain point, from where you can start jogging. Also, you should buy the shoes that are most appropriate for jogging.

It is common to experience aches and pains as a result of bad shoes. When you are new to jogging, there is a possibility that you will push yourself over the limit. This is the biggest mistake. Never push your body beyond its limit, as chances are high that you will injure yourself. Always carry water while exercising, and have a sip after small intervals to keep your body hydrated. Maintain consistency in your training. You can chalk out a training program for yourself. It can be a 30 minute training thrice a week. When you come to the end of your training session, always taper down your practice so that your muscles relax and cool down. The last tip is to enjoy your jogging sessions.

Tips to Lose Weight

Jogging is no doubt a very good way of losing weight. As a matter of fact, it is a very good cardiovascular exercise. It is more intense than swimming and rowing, hence the number of calories burned are much more as well.

I would like to tell you that although jogging for weight loss is a good idea, you should avoid it if you do not have the required fitness level, as it can lead to injuries. It is always good to chalk out a routine for yourself. At the same time, sticking to it is equally important. A warm up is necessary before you start jogging. Stretching helps a great deal in this regard. You can start with a brisk walk and then start jogging. Pay attention to your posture, as a wrong posture can cause injury. At the end of the exercise session, always perform a few exercises for strength training, as it will help you in weight loss.

If you reach a plateau in your weight loss, you can make changes to your routine. You can start jogging with some weights. The other variation to derive maximum benefits of jogging is to sprint for a couple of minutes in between. It will also help you increase your endurance and stamina.

The mantra to be followed along with all the tips is consistency. Do not skip your routine. If you are diligent, you will certainly achieve your target. There is nothing better than the feeling that one experiences after a good sweat-filled workout, so go ahead, grab a pair of jogging shoes, and hit the track.

Disease Prevention

Root cause of all diseases is unhygienic living conditions and an unhealthy lifestyle. The two may either coexist or may overpower one another. A few precautionary steps can go a long way in protecting you from falling ill.

Germs and unhygienic surroundings are the main cause of diseases. Once you are caught up in the vicious cycle of sickness, your immunity weakens and the body gets susceptible to a list of other unwanted troubles. All it takes is following simple rules of hygiene which can save a stitch in nine. Disease prevention tips focus on maintaining a healthy and clean environment to keep all the maladies at bay. Your age, sex and family history also plays a vital role in determining the course of disease prevention.

Prevention is always better than cure. Thus, it is imperative that one needs to understand the importance of a healthy lifestyle to prevent irreparable damages to body, later in life. Many lose a lifetime’s savings in treating medical conditions which could have been avoided in the first place. No wonder that they say, health is wealth! So, take a look at some of the basic tips to prevent disease which can go a long way in keeping your body fit as a fiddle.

Tips to Prevent Disease

Basic Hygiene

✍ Basic rules of hygiene are taught to us at a very young age. However, as we grow older, they are reduced to just a forlorn memory. Let’s recapitulate some of those important lessons from first grade.

✍ Taking a warm water bath and brushing your teeth twice a day is the most easiest thing to do. This cleans your body from all the sweat, germs, dirt, grime and remnants of food particles which are stuck between your teeth. This the simplest way of keeping away from fungal infections and maintaining oral hygiene.

✍ Prevent exchange of clothes and preferably wear a clean set of clothes everyday. This will keep your skin healthy and clean.

✍ How many of us actually wash our hands before starting a meal? Answer this honestly and do remember to wash your hands before and after the meal with soap and water. This disinfects your nails and hands, thereby preventing entry of worms or germs in the body.

✍ Keeping your surroundings clean such as cleaning your bathrooms, cleaning and washing the utensils immediately after using them, sweeping the floors and vacuuming every crevice of the place is very important. Living in clean spaces determines your health in more ways than one.

Right Cooking

✍ You are what you eat. Thus, you need to cook your meals well, to eat the right kind of food. Improving your cooking methods will ensure that you do not fall prey to instances of food poisoning.

✍ Before you start cooking, wash your hands with soap and water. Then, clean all the utensils with a dry cloth. If the vessels have been lying around for a while, wash them with dish washing soap and water.

✍ While cooking any kind of meat, make sure that they are fresh cuts. Fresh meat is always better than the stale one and healthier for the body too. Clean it thoroughly with water and only then begin cooking them.

✍ While cooking vegetables, ensure that they are washed. If you accidentally consume pesticides or insecticides, it can lead to serious damage.

✍ After you are done with cooking, remove the cooked food in washed containers and preferably serve it hot, as chances of it being infected by bacteria are less.

Exercise Regime

✍ Exercise is an important part of preventing diseases of any kind. A little exercise every day can helps you build a healthy body over the years.

✍ A 20-30 minute cardiovascular exercise everyday is good enough to prevent common colds and fevers. Additionally, exercises such as running, jogging or playing a sport helps in relieving congestion.

✍ It tones your body and strengthens muscles, keeping problems such as obesity, diabetes and even osteoporosis at bay.

✍ Small efforts to be fit in young age, pays off heavily in the old age. So, start early to reap high profit dividends of health!

Improving Diet

✍ Small changes in your diet habits can prevent diseases. For instance, avoiding junk food or street food, will avert chances of obvious food poisoning.

✍ Instead of eating fried food, loaded with unwanted fats, switch to a healthier diet consisting of green leafy vegetables and fresh fruits.

✍ Include a lot of citrus food items in your meal, as they help in building a strong immune system. Their inherent anti fungal properties help the body deal with lack of immunity towards certain fungi.

✍ Snack on nuts and fruits in between meals if you get hungry. These are rich sources of antioxidants which salvage the body from cancerous effects.

Strengthening Immunity

✍ The most important part of disease prevention is, building an unfaltering immune system.

✍ To improve your immunity, following basic rules of hygiene, eating right, following a fitness regime and sleep right is very important. All of this contributes to make the body resistant to common diseases.

✍ Stay away from cigarettes, alcohol and other intoxicants to make your immunity weak. In case you do get a little indulgent, make sure you drink about 6-8 glasses of water everyday to flush out the toxins.

Most of these are conveniently ignored by us in our everyday lives. A small change everyday is an excellent way of making a healthy lifestyle change.

Aloe Vera Plant Care

One of the popular medicinal plants, aloe vera is now widely grown for both therapeutic as well as ornamental purposes. Though this plant does not require diligent care, some basic requirements have to be met if you want to grow healthy ones.
Aloe vera plants are native to Africa and grow well in arid climates. With a little care, you can grow them in your home garden. Even though it is best as an outdoor plant, aloe vera is good for indoor gardening too, provided it gets sufficient light to grow. While those grown indoors may not flower, some of the outdoor plants may produce white, yellow, or orange blooms during summers.

How to Care for Aloe Vera Plants
It is not difficult to grow aloe vera at home, if you know the right methods. Aloe Vera plants can be bought from local nurseries or garden stores. Make sure to get healthy ones with no marks, blemishes, or spots. Those with dropping leaves must also be avoided. Older plants can be identified with overcrowded roots that may sometimes grow out of the pot. Avoid such plants too. Once you choose a healthy aloe vera, the next step is to plant it in a container. Some of the vital factors that affect the healthy growth of these plants are sunlight, water, and soil type.

Aloe vera plants need bright light for their growth, but harsh sunlight can sometimes damage the leaves. Dark brown or orange spots may appear on the leaves, indicating sunburn. These spots may be flaky and in some cases, the entire leaf may turn orange. Hence, it is better to keep the plant in a shaded location with indirect sunlight. If you want it as an indoor plant, then make sure that it gets sufficient bright light. You can keep it near an east- or west-facing window. If the pot is placed on a windowsill, then try to avoid direct sunlight. During winters, keep the plant indoors and ensure that it gets enough bright light.

The soil for planting aloe vera should be well-drained. A potting mix with sand, pumice, and perlite is suggested. Nowadays, commercial potting mixes are also available. You can go for pre-packaged ‘cacti and succulent mix’, as it facilitates good drainage. Diluted plant foods can be used (once a year) during spring. For indoor plants, an organic kelp fertilizer or worm castings will be beneficial.

Aloe vera has fleshy leaves, which enable the plant to store water. Hence, the water requirement of this plant is very low and over-watering can cause rotting. Water this plant only when the soil is dry. You can water it once or twice a month and very scarcely during winter. Always grow this plant in pots with drainage holes, as these holes help to drain out excess water.

A healthy aloe vera plant grows very fast and produces many shoots. If the plant has outgrown the pot and the pot is filled with roots, then you can start repotting. Don’t allow the new shoots to grow beyond 3 to 4 inches, as these shoots suck energy from the mother plant. This affects the health of the mother plant, which develops horizontal growth of leaves. Hence, remove the shoots when they are 3 to 4 inches long and replant them. It is beneficial to use terracotta pots, as they are porous and allow water drainage. It is better to go for wider pots rather than deeper ones, because the roots of this plant do not grow deep.

Water aloe vera plants at the time of replanting and avoid watering for the next three weeks. It is normal for these new plants to change their color to gray or brown, during the initial stages of replanting. If the leaves are growing flat, try to provide bright light. If the growth rate of the plant is very slow, then change the potting mixture and stop using fertilizers. Aloe vera plants cannot stand frost or snow. Hence, keep it indoors during such conditions.

Aloe Vera Problems
Though it is easy to grow aloe vera plants, unfavorable conditions may cause different problems-

  • The most common among them are discoloration and/or drooping of leaves. In such cases, you must suspect improper drainage, problems with access to light, or exposure to cold weather.
  • Though these plants need less water, total lack of hydration may make the leaves thin and curled. A slow-growing aloe vera may indicate over-watering or excess feeding.
  • Even lack of light and highly alkaline soil may slow down the growth of this plant.
  • If you want to harvest the leaves, go for the ones which are closest to the ground. However, make sure to use the clear gel inside the leaves, as the yellow sap beneath the green skin is toxic.
  • It is said that the yellow sap of aloe vera leaves may cause contact dermatitis in some people. So carefully remove the green skin and the yellow latex, before using the inner gel.
  • Ingestion of the yellow juice of aloe vera may cause abdominal cramping, diarrhea, and red urine. This plant (if ingested) is also toxic for pets like cats and dogs.

Prevent Pulmonary Edema

597104-32131-59Though pulmonary edema is not always preventable, certain measures taken at the right time, and in the right way, can reduce the risk to a great extent. Here, we will know the causes, symptoms, and some useful tips to prevent the leading cause of pulmonary edema.
Edema is a condition characterized by accumulation of fluid in the cavities and tissues of the body. Pulmonary edema is a buildup of fluid in the alveoli (air sacs) of the lungs. Air sacs are those parts of the lungs, that are associated with absorption of oxygen from the inhaled air and release of carbon dioxide from the blood. So, fluid accumulation in these parts will hinder respiration and lead to trouble in breathing along with other symptoms.

Without proper and timely medical attention, acute pulmonary edema can lead to complications that may sometimes result in death. Prevention of this condition may not be always possible. However, proper management of the underlying cause is the most practical thing to do, apart from switching to a healthy lifestyle. This Buzzle article will provide you with some tips to prevent pulmonary edema.

Causes

The most common cause for pulmonary edema is heart problems. The oxygenated blood from the alveoli reaches the left atrium of the heart through the pulmonary veins. From the left atrium, the blood passes to the left ventricle. When the left ventricle fails to pump out this blood to different parts of the body, the pressure inside the atrium, pulmonary vein, and the blood capillaries inside the lungs increases. This pressure causes flow of serous fluid in the blood to the alveoli or air sacs, thereby impairing the respiration process.

The common cardiogenic causes for pulmonary edema are cardiomyopathy, cardiac artery disease and heart attacks, valve problems, high blood pressure, etc. Other causes include pneumonia, kidney disease, lung damage, acute respiratory distress syndrome, sepsis, exposure to toxins, etc. Drowning may also cause pulmonary edema. Another cause is exposure to high altitudes. Mostly, this happens at higher elevations of more than 2,500 meters. Some people may develop the condition in lower altitudes too.

Symptoms and Treatment

As the condition interferes with respiration, breathing trouble is the most common symptom of pulmonary edema. Apart from that, the affected person may develop:

» A frothy sputum tinged with blood
» Wheezing
» Excessive sweating
» Coughing up blood
» Pale skin
» Rapid heartbeat

Some people develop the condition gradually, and in such cases, symptoms, like swollen ankles, frequent urination during the night, etc., may be seen. They may also experience difficulty in breathing while lying down and breathlessness during nighttime.

The mode of treatment for pulmonary edema is decided mainly on the basis of the underlying cause and severity of the condition. The accumulated fluid may be sucked out of the lungs using tubes or through an open surgery. Medication, like diuretics and narcotics are often administered to relieve the symptoms. Steps will be taken to control the blood pressure too. Oxygen may be given through a facial mask or nasal tube, or with the help of machines.

How to Avoid Pulmonary Edema

Treating the Underlying Cause: As mentioned above, there are certain medical conditions that can be considered as risk factors for pulmonary edema. Those with such medical conditions must make sure that they get proper treatment to cure or control the same.

Maintain Heart Health: As the main causes for pulmonary edema are heart problems, it is advisable to maintain the health of the organ in a proper way. Visit your doctor regularly, and adopt a healthy lifestyle.
Control your blood pressure and blood cholesterol levels. Both the conditions carry the risk of cardiovascular diseases that could cause pulmonary edema. While a healthy lifestyle can help you to prevent these problems, medical treatment may be required to control the same.

Have a balanced diet that is low in salt and fat. A diet that is rich in both is a definite cause for heart diseases in the long run. So, limit your intake to prevent such diseases and reduce the risk of pulmonary edema. Include fruits, vegetables, and whole grains in your diet.
Exercise regularly for at least 30 to 60 minutes daily. Aerobic activities are said to be the best for heart health. Consult your doctor, and adopt an exercise regimen that is suitable for you.

Maintain the ideal body weight. Being overweight is a risk factor for a host of medical conditions, including heart diseases and diabetes. So, it is highly necessary to maintain your ideal weight to prevent such medical conditions and the related complications.
Minimize stress and anxiety. Whenever it comes to heart health, stress is one of those factors that is often discussed. High levels of stress are linked to various medical conditions. Avoid stress, or else indulge in stress-relief activities, like meditation. Make sure to get enough sleep and rest.
Avoid smoking, alcohol, and illegal drugs. Smoking and excess alcohol intake are not considered good for the health of the heart as well as lungs. Illegal drugs may sometimes cause adverse reactions, like pulmonary edema.
Avoid Rapid Ascent to High Altitudes: According to experts, slow climbing, especially at higher altitudes, is always better to avoid pulmonary edema (high altitude pulmonary edema). Once you reach higher altitudes of around 2500 meters, avoid climbing more than 500 to 600 meters a day. There are certain medications that may prove beneficial in preventing pulmonary edema while climbing higher altitudes. Consult your doctor, and take the medicines as per his/her instructions.

Vaccination: Certain types of vaccines may help you in reducing the risk of pulmonary edema caused by some underlying diseases (that can be prevented with vaccination). As pneumonia is one of the possible causes of pulmonary edema, a vaccine against the disease may prove beneficial for those who are at a risk of developing the same. Even the flu vaccine is recommended in some cases.

Prevention of pulmonary edema may not be possible in some cases, but those in the high-risk group can try these precautionary measures. Otherwise too, a healthy lifestyle is considered as the most important factor for prevention of a host of medical conditions. If you happen to develop any of the symptoms mentioned above, contact your healthcare provider. Immediate medical attention must be sought in case of severe chest pain, excessive sweating, rapid heartbeat, pale skin, and breathing trouble.