Kesilapan bersenam di gim

Pergi ke gim dengan perut kosong
Bersenam dengan perut yang lapar sangatlah tidak produktif. Memanglah ia sangat bagus untuk bersenam sebelum makan kerana ia boleh membakar lemak. Namun terdapat sesetengah orang yang datang ke gim beraa lapar, cepat marah dan kurang bertenaga. Tingkatkan sumber tenaga sebelum ke gim dengan hanya makan hidangan yang mudah dihadam seperti badam, epal atau pisang dengan satu sudu mentega badam.

Makan terlalu banyak karbohidrat sebelum bersenam
Satu tindakan yang bijak untuk makan sebelum bersenam, namun janganlah mengambil terlalu banyak karbohidrat jika mahu mendapat hasil yang memuaskan. Menurut pakar, glukosa tambahan akan digunakan untuk sumber tenaga badan anda daripada terkumpul menjadi lemak.

Mengulangi rutin kardio yang sama
Apabila anda memulakan latihan kardio, bahan anda akan membakar lebih banyak kalori dan lebih banyak kemajuan dapat dilihat. Tetapi, jika anda tidak mencabar diri anda dengan latihan baru, rutin kardio hanya akan membantu untuk mengekalkan berat badan bukannya mengurangkannya. Gabungkan beberapa rutin kardio yang berbeza untuk melihat hasil yang memuaskan.

Tidak mencabar otot anda
Untuk mendapatkan keputusan yang baik daripada senaman anda, pastikan ia dilakukan dengan menggunakan beban otot pada tahap maksima. Latihan beban berselang menghasilkan keputusan maksimum dalam masa yang minimum.

Melakukan senaman yang tidak berkesan untuk jenis badan anda
Hanya kerana seorang wanita di sbalah anda sedang melakukan 'squat' tradisional , itu tidak menjadikan latihan itu sesuai untuk anda. Kesilapan paling biasa apabila wanita pergi ke gim dan melihat orang lain melakukan sesuatu latihan dan menirunya. Terdapat senaman dan berat yang sesuai untuk sesetengah jenis badan , umur, dan objektif keseluruhan. Oleh itu, dapatkan nasihat jurulatih untuk menjalankan rutin yang sesuai untuk anda.

Anda gagal untuk berusaha dengan secukupnya
Jika anda sedang santai membaca majalah pada masa lapang, kemungkinan anda membuang masa anda. Senaman anda haruslah tidak terlalu selesa dan juga tidak sakit. Oleh itu, anda haruslah memaksa diri anda sedikit untuk mendapatkan hasil yang memuaskan.

Allergies

Assess Your Symptoms

Allergies are a hyperactive response by the immune system to something it perceives as a threat. Normally harmless, these irritants can trigger an array of responses, including runny nose, watery eyes, itchy skin, and so on. 

While millions of people suffer from seasonal allergies due to pollen levels, others are affected by the foods they eat, whether that be proteins in refined bread, peanuts, or soy. 

While the solution for most allergies is simply avoiding the troublesome irritants, it is seldom that simple. Read the following articles to determine if the symptoms you feel are being caused by an allergic reaction and what you can do to protect yourself. 

Itching

Itchy skin, also known as pruritus, is an irritating sensation that makes you want to scratch to relieve the feeling. The possible causes for itchiness range from internal illnesses, such as kidney or liver disease, to skin rashes, allergies, and dermatitis.

It is important to see a doctor for itchiness if the cause is not obvious. A doctor can find the underlying cause and provide treatments for relief. Several home remedies such as over-the-counter creams and moisturizers work well for itching. 

Causes of Itching

Itchiness can be generalized (all over the body) or localized to one spot. The possible causes are numerous and varied. It may be a result of something very serious, such as kidney failure or diabetes, or can come from something less severe, such as dry skin or insect bites.

Skin Conditions

Many skin conditions that are common can cause itchy skin. The following can affect any area of skin on the body:

• dermatitis: inflammation of the skin
• eczema: a chronic skin disorder that includes itchy, scaly rashes
• psoriasis: an autoimmune disease that causes skin redness and irritation
• dermatographism: a raised, red, itchy rash caused by pressure on the skin

Infections that cause itching include:

• chicken pox
• measles
• lice
• pinworm
• scabies

Irritants

Substances that irritate the skin and make it itchy are common. Plants such as poison ivy and oak and insects such as mosquitoes produce substances that cause itching. Some people get itchy when in contact with wool, perfumes, certain soaps or dyes, and chemicals. Allergies, including food allergies, can irritate the skin as well.

Internal Disorders

Some internal diseases that may be very serious cause itching. The following diseases cause generalized itching, but the skin appears normal:

• liver disease
• anemia
• leukemia
• thyroid disease
• lymphoma
• kidney failure

Nervous System Disorders

Other diseases can cause itching as well, especially those that affect the nerves. These include:

• diabetes
• multiple sclerosis
• shingles
• pinched nerves

Medications

The following common medicines often cause rashes and widespread itching:

• antifungals
• antibiotics
• narcotic painkillers

Pregnancy

Some women experience itching when pregnant. It usually crops up on the breasts, arms, abdomen, or thighs. Sometimes this is due to a preexisting condition, such as eczema, that is made worse by the pregnancy.

Home Care for Itching

At home, there are several things you can do to prevent and relieve itchy skin, including:

• using a good moisturizer to keep your skin hydrated
• avoiding scratching, which can worsen the itch
• staying away from soaps, detergents, and other substances that contain perfumes and dyes
• taking a cool bath with oatmeal or baking soda
• trying over-the-counter anti-itch creams
• taking an oral antihistamine

Cough

A cough is a common reflex action that aims to clear the throat of mucus or foreign irritants. Coughing to clear the throat is typically an infrequent action, although there are a number of other conditions that can cause more frequent bouts of coughing.

In general, a cough that lasts for less than three weeks is known as an acute cough.

A cough that lasts between three weeks and eight weeks, improving by the end of the period, is known as a sabacute cough.

A persistent cough that lasts for over eight weeks is known as a chronic cough.

Most coughs will clear up, or at least significantly improve, within two weeks. If you cough up blood or have a “barking” cough, consult with a doctor. Any cough that has not improved after a few weeks may be serious and you should see a doctor.

What Causes a Cough?

A cough can be caused by a number of conditions, both temporary and permanent.

Clearing the Throat

A cough is the standard way of clearing the throat. When the airways become clogged with mucus or foreign particles such as smoke or dust, a cough is a reflex reaction that attempts to clear the particles and make breathing easier.

Usually, this type of coughing is relatively infrequent, but coughing will increase with exposure to irritants such as smoke.

Viruses and Bacteria

The most common cause of a cough is a respiratory tract infection, such as a cold or flu. This is usually caused by a virus and may only last for a few days or a week. Caused by the flu may take some extra time to clear up.

Smoking

Smoking is the second most common cause of coughing. A cough caused by smoking is almost always a chronic cough, with a distinctive sound. It is often known as “smoker’s lung” or a “smoker’s cough.”

Asthma

The most common cause of coughing in young children is asthma. Typically, asthmatic coughing involves wheezing, making it easily identifiable. Mild cases of asthma may just be observed, but more severe cases will require treatment using an inhaler. It is possible for children to grow out of asthma as they get older.

Other Conditions

Other conditions that may cause a cough include; damage to the vocal cords; post-nasal drip, bacterial infections such as pneumonia, whooping cough and croup; and serious conditions such as pulmonary embolisms and heart failure. Another common condition that can cause chronic cough is gastro-esophageal reflux (GERD). In this condition stomach contents flow back into the esophagus. This backflow stimulates a reflex that involves the large tube leading to the lungs as well as the esophagus, causing the person to cough. (CHEST) Some coughs are diagnosed as being psychological.

Medicines

It is possible that some medications will cause coughing, although this is generally a rare side effect. ACE inhibitors, which are commonly used to treat high blood pressure and heart conditions, can cause coughing which stops when the medication is discontinued.

How Is a Cough Treated?

Coughs can be treated in a variety of ways, depending on the cause of the cough. For most healthy adults, most treatments will involve self-care.

Self-Treatment

A cough that is the result of a virus cannot be treated with antibiotics. You can, however, soothe it in the following ways;

• keep hydrated by drinking plenty of water
• elevate your head with extra pillows when sleeping
• use cough drops to soothe the throat
• gargle hot saltwater regularly to remove mucus and soothe the throat
• avoid irritations, including smoke and dust
• add honey or ginger to hot tea to relieve the cough and clear the airway
• use decongestant sprays to unblock the nose and ease breathing

Medical Care

Typically, medical care will involve your doctor looking down your throat, listening to the cough, and asking about any other symptoms.

If the cough is likely to be due to bacteria, oral antibiotics will be prescribed. You will usually need to take the medication for a week to fully cure the cough.

If no cause can be found for the cough, your doctor may order additional tests. This could include a chest X-ray to assess whether the lungs are clear, along with blood and skin tests if an allergic response is suspected. In some cases, phlegm or mucus may be collected to be analyzed for signs of bacteria or tuberculosis.

It is very rare for a cough to be the only symptom of heart problems, but a doctor may request an ECG or echocardiography to ensure that the heart is functioning correctly and is not causing the cough.

Difficult cases may require additional testing. A CT examination offers a more in-depth view of the airways and chest, and it can be useful when determining the cause of the cough. If the CT scan does not show the cause, you may be referred to a G.I. specialist (gastrointestinal) or a pulmonary (lung) specialist to have esophageal pH monitoring looking for evidence of gastroesophageal reflux (GERD) or other testing performed.

Cough suppressants are typically not used except in cases where treatment is either not possible or extremely unlikely to be successful.

Nasal Congestion

Nasal congestion is another term for a stuffy nose. It is often a symptom of another health problem, such as a sinus infection, but it may also be caused by the common cold. Nasal congestion is marked by:

• a stuffy or runny nose
• sinus pain
• mucus buildup
• swollen nasal tissues

Home remedies may be enough to alleviate nasal congestion, particularly if it is brought on by the common cold. However, if you experience chronic (long-term) congestion, you should seek medical treatment.

Causes of Nasal Congestion

Minor illnesses are the most common cause of nasal congestion. For instance, a cold, the flu, and sinus infections can all cause stuffy noses. When your nose becomes stuffed up and inflamed, this is congestion. According to the National Institutes of Health, illness-related congestion usually improves on its own within one week. (NIH, 2011)

Congestion that lasts for longer than one week is often indicative of an underlying health issue. Some explanations for long-term nasal congestion may be:

• allergies
• hay fever
• nasal polyps (noncancerous growths on the nasal passages or sinuses caused by inflammation of those areas)
• chemical exposures
• environmental irritants
• chronic sinusitis (a long-lasting sinus infection)
• tumors (usually benign, or noncancerous, masses that can cause congestion if they grow in the nasal passages)
• a deviated septum (the structure that separates the two sides of the nose is not located in the middle of the nose)

Nasal congestion may also occur during pregnancy, beginning most often during the end of the first trimester. This nasal congestion may be caused by the hormonal fluctuations and increased blood supply that occur during pregnancy. These changes may affect the nasal membranes, causing them to become inflamed, dry, or to bleed.

Medical Treatment for Nasal Congestion

Sometimes, home remedies are not enough to relieve congestion, particularly if your symptoms are caused by another health condition. In this case, prompt medical treatment may be needed, especially if your condition is painful and interfering with your everyday activities.

If you have or have had any of the following, see your doctor right away:

• congestion that has lasted longer than 10 days
• congestion that is accompanied by a high fever that has lasted more than three days
• green nasal discharge along with sinus pain and fever (You may have a bacterial infection.)
• a weakened immune system, asthma, or emphysema
• a recent head injury, and you are now having bloody nasal discharge or a constant flow of clear discharge

Once your doctor has determined the cause of chronic nasal congestion, he or she can then recommend a treatment plan. Treatment plans often include over-the-counter or prescription medication to resolve or alleviate symptoms.

Medications used to treat nasal congestion include:

• oral antihistamines to treat allergies, such as loratadine (Claritin) and cetirizine (Zyrtec)
• antihistamine-containing nasal sprays, such as azelastine (Astelin, Astepro)
• nasal steroids, such as mometasone (Asmanex Twisthaler) or fluticasone (Flovent Diskus, Flovent HFA)
• antibiotics (for infections, such as sinusitis)
• over-the-counter or prescription strength decongestants, such as Sudafed

If you have tumors or nasal polyps in your nasal passages or sinuses that are keeping mucus from draining out, your doctor may recommend surgery to remove the tumors and improve your symptoms.

Tips untuk menambah ketinggian secara semulajadi

Kira-kira 20% atau lebih daripada ketinggian badan kita bergantung kepada persekitaran, aktiviti dan pemakanan. Oleh itu, kita boleh meningkatkan ketinggian kita dengan secara semulajadi dengan mengikut beberapa perkara dalam kehidupan seharian kita.

Tidur yang cukup
Ia adalah satu fakta yang diketahui bahawa badan kita membesar dan menghasilkan tisu ketika kita berehat. Tidur yang betul dan cukup adalah benar-benar penting dalam badan yang semakin meningkat. Ia dipercayai bahawa hormon pertumbuhan manusia dihasilkan secara semulajadi dalam badan kita semasa gelombang bunyi yang perlahan semasa tidur. Pertumbuhan kanak-kanak dan remaja perlu mempunyai sekurang- kurangnya 8 - 11 jam masa tidur setiap malam untuk mencapai ketinggian maksimum. Di samping itu, mandi air panas sebelum tidur boleh meningkatkan kualiti tidur.

Senaman yang kerap dan bersukan
Salah satu cara terbaik untuk meningkatkan ketinggian secara semulajadi adalah fizikal yang sihat dan aktif sebagai kanak-kanak. Senaman dan aktiviti sukan meningkatkan ketinggian. Apabila anda aktif , badan anda memerlukan nutrien yang lebih sihat dan kesannya, peningkatan dalam pengambilan nutrien dalam pertumbuhan.

Penglibatan dalam aktiviti-aktiviti sukan seperti berenang, senamrobik, tenis, kriket, bola sepak atau beberapa senaman regangan adalah cara yang baik untuk memastikan badan kita semakin membesar. Otot akan mempertingkatkan prospek pertumbuhan di samping pembersihan dan detoksifikasi badan kita melalui berpeluh. Oleh itu, pastikan senaman atau sukan sebahagian daripada aktiviti-aktiviti harian kita.

Yoga
Yoga adalah cara yang baik dan agak kurang tekanan bagi menambah ketinggian secara semulajadi. Beberapa pergerakan yoga akan memudahkan pengeluaran hormon yang mendorong pertumbuhan dalam badan. Tambahan pula, latihan regangan yang terlibat dalam yoga juga menguatkan otot dan memperbaiki postur badan juga.

Mengekalkan postur yang betul
Perhatian perlu diberi ke arah mengekalkan postur yang betul dari zaman kanak-kanak lagi. Perkara-perkara mudah seperti duduk tegak di kerusi, pastikan bahu lurus, dagu tinggi, dan tulang pinggul betul ketika berjalan atau berdiri benar-benar boleh memberi kesan yang baik ke atas ketinggian anda.

Bahkan juga, tulang belakang yang lurus dan kuat adalah sangat penting dalam pertambahan ketinggian anda. Mempunyai bantal yang empuk dan tilam yang mesra badan adalah sama penting dalam menjaga tulang belakang anda supaya selesa. Postur badan yang baik membuat anda kelihatan tinggi , bijak dan yakin.

Diet seimbang
Diet yang seimbang adalah amat penting untuk mendapatkan nutrisi yang betul. Justeru itu, anda disarankan untuk menjauhkan diri daripada memakan makanan ringan. Badan anda memerlukan semua vitamin dan mineral untuk berkembang dengan ketinggian maksimum anda. Antaranya:

• Vitamin D dan protein membantu dalam mencetuskan hormon pertumbuhan dan dikehendaki untuk pertumbuhan gigi dan tulang. Contoh makanan seperti keju, putih telur dan tauhu.

• Pengambilan zink juga sangat penting kerana kekurangan ini boleh membawa kepada pertumbuhan terbantut pada kanak-kanak. Contoh makanan seperti asparagus, tiram dan kacang.

• Kalsium diperlukan untuk pertumbuhan dan perkembangan tulang. Ia terkandung dalam produk tenusu dan sayur-sayuran hijau.

Sistem imun yang kuat
Beberapa penyakit yang menyerang kanak-kanak juga boleh menyebabkan pertumbuhan terbantut. Walau bagaimanapun, ini boleh dielakkan dengan imunisasi biasa dan mengambil banyak vitamin C yang terdapat dalam buah-buahan sitrus seperti oren, anggur dan lemon. Sistem imun boleh dikukuhkan lagi dengan makan makanan yang segar dan elakkan makanan yang diproses dan hidrogenasi seperti marjerin.

Elakkan faktor yang membantutkan pertumbuhan
Mengambil dadah dan alkohol pada usia muda boleh menjadi sangat berbahaya dan boleh menyebabkan pertumbuhan terbantut serta menghalang anda dari mencapai ketinggian maksimum anda. Seperkara lagi, pengambilan kafein harus dihadkan terutamanya di kalangan kanak-kanak untuk memastikan mereka tidur dengan nyenyak dan teratur. Selain itu , steroid juga telah didapati menghalang pertumbuhan tulang pada kanak-kanak muda yang mana boleh menjejaskan ketinggian mereka.