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Sunday, May 02, 2004








JUST CHATTING WITH PEOPLE : IT JUST LIGHTENS UP THE MOOD
JUST CHATTING WITH PEOPLE : IT JUST LIGHTENS UP THE MOODThere must be a reason behind every action. So, why I am here on the net looking for friends? May be you are also here for the same reason. Talk is tops , just talking to someone gives your problem a different perspective altogether .It’s a load off your chest and often works as a catharsis. Talking about anything and everything with your spouse or friend helps you fight fear and anxiety which afflicts us all at some point of time . Sharing confidences is a real healer--- it eases away the blues. Try it.To tell you the truth, I am feeling depressed, tired now after the days work. But I know how to overcome it. Anytime I feel depressed, I pick up the phone and talk with my mom, talk with my wife or just log on to the net and chat with my friends, express my emotions-anger, happiness, sorrow, irritation etc. Once I share my thoughts, I feel relived.I stay in Delhi, India with my wife and daughter alone. All my family members are back in my home state.Because of this, social interdependence of mine has decreased, support parameters have changed. And the small group of people that I know , there is less time to interact with each other in this vast metropolis of Delhi. The monotony of daily work, the irritation of the traffic, it’s the same situation for everyone. It sometimes gets on the nerves . And each has his/her own ways of dealing with stress. I find talking my heart out with friends most relieving. AND HERE IS WHY I AM WAITING FOR YOU TO HAVE A NICE CHAT. Sharing confidences is a real healer- it eases away the blues . And what is the better way than chatting online with someone whom you don’t know and don’t have any chance of meeting …to whom you can open up fully without shyness and hesitation . All of you out there , CATCH ME AT YAHOO MESSENGER as “saleemasraf” if you want and lets talk . Have a nice time .Thanks for sparing your valuable time .Officially, the term is "web log" - i.e. a record of day-to-day event of an individual maintained on the Internet. It is common for people (not many in today's fast and furious world) to keep a diary or a recording (as in "The Dracula" where the main protaganist maintained a diary using a dictaphone) of the daily happenings. With wide popularity of the Internet, it was but obvious that this hobby should invade the live of the on-line community. And a mighty invasion, it has become - evident from the large number of blogs that are currently maintained across the Internet.

Saturday, April 17, 2004

JUST CHATTING WITH PEOPLE : IT JUST LIGHTENS UP THE MOOD

There must be a reason behind every action.
So, why I am here on the net looking for friends?
May be you are also here for the same reason.

Talk is tops , just talking to someone gives your problem a different perspective altogether .It’s a load off your chest and often works as a catharsis. Talking about anything and everything with your spouse or friend helps you fight fear and anxiety which afflicts us all at some point of time . Sharing confidences is a real healer--- it eases away the blues. Try it.

To tell you the truth, I am feeling depressed, tired now after the days work.
But I know how to overcome it. Anytime I feel depressed, I pick up the phone and talk with my mom, talk with my wife or just log on to the net and chat with my friends, express my emotions-anger, happiness, sorrow, irritation etc. Once I share my thoughts, I feel relived.

I stay in Delhi, India with my wife and daughter alone. All my family members are back in my home state.
Because of this, social interdependence of mine has decreased, support parameters have changed. And the small group of people that I know , there is less time to interact with each other in this vast metropolis of Delhi.
The monotony of daily work, the irritation of the traffic, it’s the same situation for everyone. It sometimes gets on the nerves . And each has his/her own ways of dealing with stress. I find talking my heart out with friends most relieving. AND HERE IS WHY I AM WAITING FOR YOU TO HAVE A NICE CHAT. Sharing confidences is a real healer- it eases away the blues . And what is the better way than chatting online with someone whom you don’t know and don’t have any chance of meeting …to whom you can open up fully without shyness and hesitation .
All of you out there , CATCH ME AT YAHOO MESSENGER as “saleemasraf” if you want and lets talk .

Have a nice time .

Thanks for sparing your valuable time .


posted by saleem asraf on 02:20 AM 0 Comments

Wednesday, April 21, 2004


Some General health tips
· Drink 8-10 Glasses of Water a Day. Do not take extra salt except that is in normal cooking.
· Add Movement to Your Life. Park further so you walk between the car and the stores, take steps instead of elevators, and take longer routes to your desk.
· Think Positively.
· Take Time to Relax. Allow yourself to destress at least once a day.
· Sleep 6-10 hours a night (or until you are well rested).
· Wash your hands often. Minimally wash hands before eating and after using the restroom.
· Eat a large variety of fresh fruits and vegetables.
· Belief is Something. Studies have found that people who have faith live longer.
· Eat vegetables every day. Vegetables provide vitamins, minerals, and fiber. Many are known to prevent various diseases including cancer.
· Drink water before, during and after exercise. Thirst lags behind your body's need for water. So drink water early and often.
· Laugh. Let humor enter your life. One of the easiest ways of being healthier is to find a way to relax more and have more fun.
· Find a way to bring joy into your life. Treat yourself to long baths or help a neighbor. Find a way to smile and help others smile.
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posted by saleem asraf on 09:05 PM 0 Comments

Guys!

Cutting down salt intake lowers Blood Pressure much more than it was previously thought.
Daily intake should be kept at: 2400mg. 1/4 tsp=500 mg, 1 tsp=2000 mg

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For years, doctors thought the top number in a blood pressure reading was the less important measurement, and that it was normal for this number to rise with age. But now, NHLBI says the opposite is true.The agency says the top number is actually more critical -- and should be kept below 140, regardless of age.

=================================================================
High systolic pressure (top number) means the maximum pressure within your arteries during each heartbeat is great enough to eventually damage vessel walls.

High diastolic pressure (bottom number) means your heart and blood vessels don't relax well between beats.

Normal -- Less than 130/ 85 mm Hg
High-normal -- 130 to 139/85 to 89 mm Hg
Hypertension -- Consistently greater than 140/90 mm Hg A desirable blood pressure level to achieve is 120 or less (systolic) over 80 or less (diastolic).
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And do brisk walking for at least 30 minutes 2-3 times a week.
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Physical Exercise also keeps one's intelligent memory intact, in fact it gets better.
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Eat at least 5 portions of Fruits and vegetables each day. A banana or an apple is one portion each.
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Look at the ingredients on Boxes or Packaging: Even partially hydrogenated oils are very bad. They not only increase LDL the bad cholesterol, they decrease the HDL, the good cholesterol.

To increase HDL: eat apples, or a medium sized onion daily.
=================================================================
It is never too late to start eating healthy foods.

Stay healthy.

Jebeen











posted by saleem asraf on 09:08 PM 0 Comments

By: Dr. Nizami

Just walk, at a reasonably vigorous clip (5 km/h-6km/h) for half an hour or so, maybe five or six times a week. You may not feel the benefits all at once, but the evidence suggests that over the long term, a regular walking routine can do a world of preventive good, from lowering your risk of stroke, diabetes and osteoporosis to treating arthritis, high blood pressure and even depression. Walking, in fact, may be the perfect exercise. For starters, it's one of the safest things you can do with your body. It's much easier on the knees than running and, beyond an occasional stitch in the side, doesn't trigger untoward side effects. "Regular physical activity is probably as close to a magic bullet as we will come in modern medicine," says Dr. Joann Man-son, chief of preventive medicine at Harvard's Brigham and Women's Hospital. "If everyone in the U.S. were to walk briskly 30 minutes a day, we could cut the incidence of many chronic diseases 30% to 40%." If Americans want to do that, they have a long way to go. Fewer than a third of adults in the U.S. get the recommended amount of exercise each day, and 40% are almost completely sedentary. The result, as reported by the Surgeon General last month: a nation in which obesity may soon overtake cigarette smoking as the leading cause of preventable death. Part of the problem is that exercise always sounded so hard. Back in the 1970s and 80s, when scientists conducted a series of studies on the subject, it wasn't clear that exercise could prevent disease at all. In order to prove the point, researchers looked for the greatest effect – and found it at the top levels of performance. While the benefits of vigorous exercise are still unassailable, the initial results did not address a more basic question: Is there a lower limit of the amount of physical activity necessary to produce significant health benefits? The answer, as dozens of studies over the past five years have shown, turns out to be yes. Brisk walking provides many of the same benefits as more intense active- ties, like jogging or aerobics. Heart Disease: Brisk walking is known to be good for the heart, which makes a lot of sense. The heart is a muscle, after all, and anything that makes the blood flow faster through a muscle helps keep it in shape. But regular walking benefits the heart in other ways as well. It lowers blood pressure, which helps decrease the stress on the arteries. It can boost the amount of HDL cholesterol (the good one) in the blood. It even seems to make the blood less "sticky" and therefore less likely to produce unwanted clots. It all adds up to as much as a 50% reduction in the risk of suffering a heart attack. Stroke: Until recently, the effect of walking on the risk of stroke was unclear. Some studies showed that folks who are active are less likely to suffer strokes- particularly those strokes that are caused when a clot blocks the flow of blood to the brain. Other studies showed no benefit at all. Then just over a year and a half ago, one of the largest studies to address the issue tipped the balance in favor of walking. In an analysis of the health habits of 70,000 nurses over the past 15 years, researchers from the Harvard School of public Health found that those who walked the most – 20 or more hours per week – decreased by a 40% their risk of suffering strokes caused by a clot. Weight Control: The older you get, the harder it is to maintain your weight simply by restricting what you eat. Walking briskly for at least half an hour not only consumes a couple of hundred calories, but it also boosts your metabolic rate for the rest of the day, giving you a better chance of winning the battle of the bulge. Weight Loss: Walking is a great way to lose body fat, though most people find they have to do it for at least an hour a day in order to lose weight. The body doesn't really start burning its fat stores until after 30 minutes of activity. Exercising too intensely can actually work against you by interfering with the body's ability to pull energy from fat cells. You are more likely to maintain any weight loss you achieve if you incorporate walking into your daily routine. Diabetes: Two studies last year provided strong evidence that brisk walking 30 minutes a day can postpone and possibly even prevent the development of Type 2 diabetes in people who are overweight and whose bodies have already started having trouble metabolizing glucose. Indeed, one of those studies, sponsored by the National Institute of Diabetes and Digestive and Kidney Diseases, had to be cut short because the exercise program was nearly twice as effective as the prescription drug metformin in the prevention of diabetes. In both studies, the best results were felt by subjects who lost 5% of their starting weight. But the second study, conducted in Finland, showed that walking had at least some positive effect even in those folks who did not lose weight. Osteoporosis: Walking not only strengthens the muscles but also builds up the bones to which they are attached. Studies show that women who exercised regularly in their 20s and had a healthy intake of calcium decreased their risk of developing osteoporosis in their 70s more than 30%. Arthritis: More than 3 million Americans suffer osteoarthritis – the wear-and- tear kind of arthritis – of the knees. Walking reduces the pain by strengthening the muscles around the joint. Walking in a pool or gently lifting weights can also help. You may need to exercise every other day to give joints time to recover. Cancer: Tantalizing clues emerged last year that walking may help lower the risk of colorectal cancer, possibly because walking helps wastes move more quickly through the intestines. Further research is needed, however, to confirm the finding. Walking won't cure everything that ails you, of course, and nothing happens overnight. "People who have never exercised regularly should not think that in a week they'll solve their problems by walking," says Dr. David Curb of the University of Hawaii- But they can expect a regular walking program to serve them well into old age. When you are ready to begin, a few pointers can help you get the most out of your walking routine. First: pay attention to your shoes. If you were a runner, you may need a new pair; runners land on their heels, which is why running shoes have more cushioning at the back. Walkers spend more time with the entire foot on the ground, so shoes for walking need to have more room at the front for the feet to spread. Second: keep a record of your efforts, including how long you walked and how far you went. There's nothing like toting up the improvements to keep you motivated and challenge you to do better. Third: prepare yourself properly. The best way to avoid muscle aches is to start slowly and incorporate gentle stretches into your pre-exercise warm-up and post-exercise cooldown. Finally: set realistic goals. Some people find that walking at a specific time each day works best for them. Others shoehorn walking into their daily routines, such as parking the car a few blocks away from the grocery store, taking the stairs instead of the escalator or prodding officemates to break for walk rather than for a cup of coffee. Remember: you don't need to win any races to get healthy. The secret to success is to keep a steady course!


posted by saleem asraf on 09:33 PM 0 Comments

By Vivian bint Joan Taylor

More than 1,400 years ago Allah and His messenger sallallahu aleyhe wa sallam (peace be upon him), told us that honey can heal a variety of medicical problems. Allah says in the Qur'an, "And the lord inspired the bee, saying: Take your habitations in the mountains and in the trees and in what they erect. Then, eat of all fruits and follow the ways of your Lord made easy (for you)'. There comes forth from their bellies a drink of varying colors wherein is healing for men. Verily in this is indeed a sign for people who think." [16:68-69] The Prophet (SAWS) has also told us of the healing found within honey for a variety of medical problems, including stomach ailments. One hadeeth, reported by Bukhari, states that a man came to the Prophet (SAWS) because his brother had a stomach disorder. The Prophet said "Let him drink honey." The man returned a second time and again the Prophet (SAWS) responded again, "Let him drink honey." The man returned again, and said "I have done that." The Prophet then responded, "Allah has said the truth, but your brother's stomach has told a lie. Let him drink honey." He drank it and was cured. Tirmithi, Ibn Majah and Baihaqi also reported that the Prophet (SAWS) said, "Make use of the two remedies: honey and the Quran." Modern medicine is only just learning of this fact. Traditional uses of honey have included honey mixed with lemon for sore throats. Honey coats the throat and reduces throat irritation. Research has already shown that honey blocks the growth of oral bacteria. Honey has also been used for stomach pains and problems. Modern research shows that honey is effective when used in the treatment of gastric or peptic stomach ulcers. Research has also revealed that honey is effective in the treatment of various wounds and infections because of its antimicrobial (antibacterial, antiviral and antifungal) properties. Researchers are not absolutely sure why honey heals but they are learning new things about honey everyday. We do know that honey contains a variety of sugars and minerals. Honey is also considered an antioxidant. This means it allows the blood to circulate better and provide more oxygen to areas of the body such as the brain. Honey can also be used externally to promote healing when applied to wounds, even postoperative wounds. Honey has also been effective in its use to treat burns. It has even been shown to be low in calories and useful as a sweetener for diabetics, people with heart disease or those overweight. Although there is healing in honey for a variety of medical disorders, certain precautions should be taken: 1- Childern under the age of one year never be given honey due to the possibility of infant botulism. This type of food poisoning can be deadly, however, it only seems to affect infants under one year of age. 2- If you have any known allergies to specific plants, then you should make sure the honey you are using is not made from that plant. 3- People with allergies to bee stings should be careful when using other bee-related products such as propolis or royal jelly. However, if these precautions are followed, then honey may provide healing for you. As Muslims, we must acknowledge and accept that Allah and His Prophet (SAWS) know better and have revealed the truth. We should, therefore, study the research that is available, not to confirm or deny the truth that has been revealed by Allah and his Prophet but to learn of new ways we can use honey.




posted by saleem asraf on 09:35 PM 0 Comments

[21/04/2004 21:36:29] | saleemasraf@yahoo.com ]
message
The sense of touch is a powerful and highly sensitive form of communication. All of us respond to each other mostly through this natural reaction. A bonding develops unknowingly, when a mother cuddles her baby, or through caress, or while stroking pets etc. Now, due to the increasing popularity of various touch therapies, we are discovering the healing powers of therapeutic massage. Along with the feel-good factor, research indicates that massage helps in reducing the heart rate, lowering blood pressure, increasing blood circulation and lymph flow, relaxing tensed muscles, increasing endorphins, the body's natural painkillers etc. At the same time, therapeutic massage enhances medical treatment and helps people feel less anxious and stressed.

History

The Chinese were among the first to recognize the healing powers of massage at around 3000 BC. Physicians mostly of the Greek and Roman era, prescribed it both for its restorative powers and for general preservation of the body and mind. Thus, the art of massage slowly became part of a daily ritual for relaxation. Herbalists from various eons have used massage to heal body and soul. Massage became popular throughout Europe, due to the work of Henrik Ling (1776-1839) during the eighteenth and nineteenth century. Ling who was a Swede, traveled to China and mastered their massaging methods. The massaging methods was based on a variety of movements, involving pressure, friction, vibration and rotation. As the techniques of massage spread, medical as well as non-medical professions worldwide began exploring the benefits of massage. Eventually the basis of massage was established.

A scented oil massage is all that one needs to feel rejuvenated, at the end of a tiring day. Massage should be given in such a way that it flows from one movement to the next, calming down the tensed muscles. As with any new skill, massage too involves lot of practice. For a massage to be relaxing and revitalizing, certain important factors have to be considered like a perfect setting, comfort level and the right blend of oils.
Perfect Setting | Comfort Zone | Fussing Over | Oil Massage



A perfect setting would involve a peaceful, quiet and warm room with subdued lighting, having plenty of space to spread out. One can opt for a massage couch or work on the floor, but you will need to pad the floor with a lot of blankets and a cushion, for providing warmth and comfort. Try and change your position often for a more effective massage.



While giving massage, wear loose and comfortable clothing. Make sure your nails are short, so as not to hurt the person. Pre-requisite for a good massage is total concentration, deep breathing, and enjoying the rhythm of the movements. Keep your back as straight as possible during the massage, and use your body weight, instead of force, to vary the depth of the movements. Learn to be sensitive and listen with your hands.



While performing massage on your friend, concentrate on the general health. Ask for your friend's suggestion as to how exactly s/he wants to feel after the massage. After deciding her likes and dislikes, then select an appropriate blend of essential oils, ensuring that he or she likes the aroma. If you are going to perform full body massage cover your friend's body with plenty of large towels to keep in the warmth and enhance the feeling of comfort.



Oil helps the hands glide smoothly over the body. About 20ml (4 tsp) of carrier oil with a few drops of essential oil added to it, is needed for a full body massage. The amount of oil varies from person to person. Shake the bottle, then warm a little oil between your hands and stroke it on to the body. Take care not to apply oil directly on to the skin.
Massage is not all vigorous pummeling and slapping as is usually assumed. In reality, firm massage is highly beneficial as it creates a combination that alleviates tension and muscular aches whilst energizing and invigorating the body, without causing any discomfort.

Common Terms | Basic Technique



Cranio-Sacral

A technique used for finding and correcting cerebral and spinal imbalances or blockages that may cause sensory, motor or intellectual dysfunction.

Deep Tissue

It releases the chronic patterns of tension in the body through slow strokes and deep finger pressure on the contracted areas, either following or going across the grain of muscles, tendons and fascia. It is called deep tissue, because it also focuses on the deeper layers of muscle tissue.

Effleurage

This smooth, gliding stroke is used to relax soft tissue and is applied using both hands.

Friction

It causes the underlying layers of tissue to rub against each other due to deep, circular movements that are applied to soft tissue. This results in an increase in blood flow to the massaged area.

Myofascial Release

Long, stretching strokes are utilized to release muscular tension and rebalance the body.

On-site Massage

This massage is also known as chair massage or corporate massage and is administered while the person is seated in a specially designed chair that slopes forward allowing access to the large muscles of the back and lasts for 15 to 30 minutes. It helps in relaxing and improving blood circulation.

Petrissage

It involves squeezing, rolling and kneading the muscles and usually follows effleurage.

Reflexology

Based around a system of points in the hands and feet thought to correspond, or "reflex," to all areas of the body.

Rosen Method

Gentle touch and verbal communication is used to help clients to release suppressed emotions and muscular tension.

Sports Massage

It is a therapy that focuses on muscle systems relevant to a particular sport.

Swedish Massage

A system of long strokes, kneading and friction techniques on the more superficial layers of the muscles, combined with active and passive movements of the joints.

Tapotement

This technique is executed with cupped hands, fingers or the edge of the hand with short, alternating taps to the client.

Trigger Point Therapy

It is also known as Myotherapy or Neuromuscular Therapy and is applied using concentrated finger pressure to painful irritated areas in muscles (trigger points) to break cycles of spasm and pain.

Massage is very effective in stimulating and relaxing the body and the mind. Through regular massage, the skin, blood and lymphatic systems are stimulated, which in turn boosts circulation, aids cellular renewal and removes toxic wastes. Thus it helps in tending an all over feeling of relaxation and well being.

Effect on the Skin

Massage helps in increasing the blood circulation, exfoliating dead skin cells, toning, maintaining the collagen fibers, increasing the activity of the sweat and sebaceous glands, and encouraging its renewal process.

Muscular Effects

Massage helps in circulating the bloods vital nutrients more efficiently, improves muscle tone, restores mobility, heals strains and sprains more rapidly and ensures the elimination of waste products. Before an exercise session it helps in loosening and warming up of the muscles, and afterwards helps in easing the sore, aching limbs.

Effect on the Nervous System

The various massage movements help in stimulating as well as soothing the nerve endings of this highly complex network, which relays messages from the brain to the rest of the body.

Effect on the Circular and Lymphatic System

Massage increases the blood circulation by dilating the blood vessels, which in turn results in the efficient supply of the blood constituents, including oxygen and nutrients, to the billions of individual cells; that is vital for the healthy functioning of the whole body.
The increase in blood circulation also helps in accelerating the lymphatic system, encouraging a more effective filtering and elimination of waste throughout the body thereby providing the body with a strong immune system to fight against inflection and disease

Effect on Digestion

Massage stimulates the digestive system so that the process of assimilation and elimination are improved thereby curing problems related to constipation and flatulence
Massage can be quite rewarding on its own. It has various physical as well as mental benefits which have been enumerated below:

Physical Benefits

· Helps relieve stress and aids relaxation. · Helps relieve muscle tension and stiffness. · Fosters faster healing of strained muscles and sprained ligaments. · Reduces pain and swelling. · Reduces formation of excessive scar tissue. · Reduces muscle spasms. · Provides greater joint flexibility and range of motion. · Enhances athletic performance. · Promotes deeper and easier breathing. · Improves circulation of blood and movement of lymph fluids. · Reduces blood pressure. · Helps relieve tension-related headaches and effects of eye-strain. · Enhances the health and nourishment of skin. · Improves posture. · Strengthens the immune system.


Mental Benefits

· Fosters peace of mind. · Promotes a relaxed state of mental alertness. · Helps relieve mental stress. · Improves ability to monitor stress signals and respond appropriately. · Enhances capacity for calm thinking and creativity. · Caters to emotional needs. · Satisfies needs for caring and nurturing. · Fosters a feeling of well-being. · Reduces levels of anxiety. Increases awareness of mind-body connection
Massage would be interesting and fun to perform if you concentrated on learning just a few basic strokes at a time. The most convenient way of massage is to face the area you are massaging, and keep your back as straight as possible. Remember that for the massage to be effective, both the receiver and the giver should be comfortable. The more comfortable you feel, the more smooth the flow of the strokes will be.

There are a number of strokes that are used in massage. Some strokes have been traditionally followed since ancient times while some strokes have been enhanced for better results. One of the commonly used stroke is the Thumb stroke wherein the thumbs are used to apply pressure on certain areas. The other fingers act as a support while stroking firmly with the thumbs.

In fan stroking, even pressure is applied through the palms and heels of the hands by using the weight of the body. The back is kept straight and one has to lean forward on to the hands for applying pressure. Whereas in basic kneading the fleshy parts of our body like the hips is kneaded with both the hands. Flesh is grasped with one hand and released into the other. This type of stroking is extremely beneficial; in relaxing tight muscles. For different parts of our body there are different types of kneading, depending on the flesh in that area or part.
The other type of stroke is knuckling where the stroke is performed by clenching the fists and stroking with the knuckles firmly on the skin. Then there is circular stroking where circular as well as semi-circular movements are used for massage. Pressure is applied gradually by pressing the areas for a few seconds. This stroke helps in releasing tension from tight knotted muscles.
There are many other forms of stroking like cat stroking wherein you need to stroke the body as if you were stroking a cat , then by simply holding you concentrate on the area by just holding it for sometime. Then there are deep stokes as well as side strokes. Whatever the type of stroke the main aim of massage is to relieve tension from the muscles and to give a soothing and relaxing effect on the body as well as the mind. The person who performs the massage as well as the person on whom the massage is being performed, both should at the end of the day feel satisfied and relaxed.
Self massage is easy to perform and you can do it whenever you feel the need for relaxation. It can be performed on the face and scalp, legs, hands, shoulders, abdomen etc. but on each and every part pressure is applied in a different way. For massaging the face and scalp you need to stroke the entire face, starting from the forehead to the temples, under the cheekbones, nose, ears, mouth, jaw line etc. Gentle strokes are applied around the eyes and eyebrows with circular strokes at the temples slowly moving on to the scalp. The ears are massaged by gently pulling them. The scalp can be massaged by combing your fingers through the hair from the roots to the ends. Gentle pressure can be applied while working all over the head.

Then coming down to your neck, massage the shoulders by starting from the base of the neck pressing along the top of the shoulders. After reaching the bony part of your shoulder, slide your hand back to the base of the neck, and repeat. Keep working round the base of the skull. Squeeze the shoulders with light movements. Try to relax and work on the areas where you feel the pressure of tensed nerves.
Then comes the hands that are the most used part of our body and needs utmost care. By squeezing the hand firmly, stroke it firmly from the wrist to the shoulder. Keep stroking on the different parts of the hand. Move to the shoulders and keep kneading covering the elbows and the forearm. Squeeze and gently stretch each finger. Work up each furrows from the knuckle to the wrist and keep stroking the hands smoothly. Apply gentle pressure while working on the palm and keep stroking the wrist. Stroke up and down the whole arm several times before massaging the other arm.
Moving on to your back, the best way to massage is to lie on your back and fold your legs, then by clasping your knees gentle rocking is to be done both backward and forward. The you can smoothen your hands gently on the abdominal area, over the hips and the thighs in a long, slow movement. Massage your hips and buttocks by squeezing and releasing the muscles firmly and slowly, working from the top of the thigh over the buttock. Work on the entire upper leg by kneading the muscles. Start stroking right from the knee up to the thigh with both hands to soothe the leg.
The kneecap does a lot of work in enabling free movement of the lower part of our legs, hence it needs to be massaged daily using firm circular pressure around it. The thigh and the calf muscles can be kneaded working on all the areas with alternate hands. Then finally while massaging your legs, sit down and stroke the leg one at a time with both hands from ankle to thigh. Repeat several times stroking each and every part of the leg.
All of us are sensual beings who need time to relax and tune in to our senses. Our sensuality is governed by a basic factor i.e. by the sense of smell . Pheromones, chemicals secreted from human sweat, act as the most basic trigger to sexual attraction. Similarly natural aromatic plant oils are used to relax, heighten our awareness, excite the senses and create a mood for love. Thus massage can prove to be a highly pleasurable and a sensual experience for one and all. The most obvious erogenous zones that bring pleasure are - the back of the neck, scalp, solar plexus, inside of the elbows etc.
Before starting the massage, the atmosphere created should be calming and sensual. Dim all the lights and light a few scented candles for the romantic effect. A few drops of essential oil evaporated in a fragrancer will be enough to turn on the heat. It is always better to store scented balls in your drawers where you keep your lingerie or bed linen. Finally apply perfume to the erogenous zones of your body and wait for your partner to discover these secret scented areas.
The loving touch of partner massage is always enjoyable. Using plenty of effleurage all over will do the trick, deeper kneading for tense areas and light feather strokes with the fingertips should be done to excite the surface of the skin.
One of the most sensitive area is the back, hence, sit back-to-back and move gently together feeling the contours of your partner’s back against yours. Press against each other in such a way that you can feel the pelvis, the spine and the shoulders. Rest your head back on your partner’s shoulder, and enjoy the feeling of your backs exchanging warmth and energy.
Now, let your thumbs gently stroke down from the nape of the neck to each side of the spine. Then working with slightly more pressure return up each side of the spine. Repeat this process two or three times. Concentrate next on the lower back area. Using the heel, of the hand, knead the buttocks, then come back to the start and work over a different area. The nerves that cross this area relate to the man’s groin, and the woman’s uterus.
Moving towards the thighs, curl your third and fourth fingers under, place your hands towards the top of the upper legs and circle your first and second fingers outward, one hand alternating with the other. Then while supporting your partner’s leg across your thigh, circle your thumbs over the calf, alternating the thumbs and applying firm pressure. Raise your partner’s foot and knead the instep firmly, using the thumbs to apply the pressure. Work all over the ball of the foot up toward the big toe. Finally, with the thumb and first finger of the hand, stroke round the ankle using circular movements.

Imagination plays an important role in sensual massage and it is for you and your partner to keep on experimenting to make it more relaxing and exciting. Last but not the least, keep in mind to be tender, loving, playful and creative

posted by saleem asraf on 09:43 PM 0 Comments

Monday, April 26, 2004



posted by saleem asraf on 08:29 PM 0 Comments

Tuesday, April 27, 2004

sent by jebeen@aol.com
As desired by the President of India, this paper is for circulation.
Thanks
President's Office
The President of India
DR. A. P. J. Abdul Kalaam's Speech in Hyderabad


"I have three visions for India.
In 3000 years of our history, people from all over the world have come
and
invaded us, captured our lands, conquered our minds. From Alexander
onwards.
The Greeks, the Turks, the Moguls, the Portuguese, the British, the
French,
the Dutch, all of them came and looted us, took over what was ours. Yet
we
have not done this to any other nation. We have not conquered anyone.
We have not grabbed their land, their culture, their history and tried
to
enforce our way of life on them. Why? Because we respect the freedom of
others. That is why my first vision is that of FREEDOM. I believe that
India
got its first vision of this in 1857, when we started the war of
independence. It is this freedom that we must protect and nurture and
build
on. If we are not free, no one will respect us.
My second vision for India is DEVELOPMENT. For fifty years we have been
a
developing nation. It is time we see ourselves as a developed nation.
We are
among top 5 nations of the world in terms of GDP. We have 10 percent
growth
rate in most areas. Our poverty levels are falling. Our achievements
are
being globally recognized today. Yet we lack the self-confidence to see
ourselves as a developed nation, self-reliant and self-assured. Isn't
this
incorrect?
I have a THIRD vision. India must stand up to the world. Because I
believe
that, unless India stands up to the world, no one will respect us. Only
STRENGTH respects strength. We must be strong not only as a military
power
but also as an economic power. Both must go hand-in-hand. My good
fortune
was to have worked with three great minds. Dr. Vikram Sarabhai of the
Dept.
of space, Professor Satish Dhawan, who succeeded him and Dr.Brahm
Prakash,
father of nuclear material. I was lucky to have worked with all three
of
them closely and consider this the great opportunity of my life.
I see four milestones in my career:
Twenty years I spent in ISRO. I was given the opportunity to be the
project
director for India's first satellite launch vehicle, SLV3. The one that
launched Rohini. These years played a very important role in my life of
Scientist.
After my ISRO years, I joined DRDO and got a chance to be the part of
India's guided missile program. It was my second bliss when Agni met
its
mission requirements in 1994. The Dept. of Atomic Energy and DRDO had
this
tremendous partnership in the recent nuclear tests, on May 11 and 13.
This
was the third bliss. The joy of participating with my team in these
nuclear
tests and proving to the world that India can make it, that we are no
longer
a developing nation but one of them. It made me feel very proud as an
Indian. The fact that we have now developed for Agni a re-entry
structure,
for which we have developed this new material. A very light material
called
carbon-carbon.
One day an orthopedic surgeon from Nizam Institute of Medical Sciences
visited my laboratory. He lifted the material and found it so light!
that he
took me to his hospital and showed me his patients.
There were these little girls and boys with heavy metallic calipers
weighing
over three Kg. each, dragging their feet around. >He said to me: Please
remove the pain of my patients. In three weeks, we made these Floor
reaction
Orthosis 300-gram calipers and took them to the orthopaedic centre. The
children didn't believe their eyes. From dragging around a three kg.
load on
their legs, they could now move around! Their parents had tears in
their
eyes. That was my fourth bliss!
Why is the media here so negative? Why are we in India so embarrassed
to
recognize our own strengths, our achievements? >We are such a great
nation.
We have so many amazing success stories but we refuse to acknowledge
them.
Why? We are the first in milk production. We are number one in Remote
sensing satellites. We are the second largest producer of wheat.
We are the second largest producer of rice. Look at Dr. Sudarshan, he
has
transferred the tribal village into a self-sustaining, self-driving
unit.
There are millions of such achievements but our media is only obsessed
in
the bad news and failures and disasters. I was in Tel Aviv once and I
was
reading the Israeli newspaper. It was the day after a lot of attacks
and
bombardments and deaths had taken place. The Hamas had struck. But the
front
page of the newspaper had the picture of a Jewish gentleman who in five
years had transformed his desert land into an orchid and a granary. It
was
this inspiring picture that everyone woke up to. The gory details of
killings, bombardments, deaths, were inside in the newspaper, buried
among
other news.
In India we only read about death, sickness, terrorism, crime. Why are
we so
NEGATIVE?
Another question: Why are we, as a nation so obsessed with foreign
things?
We want foreign T.Vs, we want foreign shirts. We want foreign
technology.
Why this obsession with everything imported. Do we not realize that
self-respect comes with self-reliance?
I was in Hyderabad giving this lecture, when a 14 year old girl asked
me for
my autograph. I asked her what her goal in life is. She replied: I want
to
live in a developed India. For her, you and I will have to build this
developed India. You must proclaim. India is not an under-developed
nation;
it is a highly developed nation.
Do you have 10 minutes? Allow me to come back with a vengeance. Got 10
minutes for your country? If yes, then read; otherwise, choice is
yours.
YOU say that our government is inefficient.
YOU say that our laws are too old.
YOU say that the municipality does not pick up the garbage.
YOU say that the phones don't work, the railways are a joke, The
airline is
the worst in the world, mails never reach their destination.
YOU say that our country has been fed to the dogs and is the absolute
pits.
YOU say, say and say.
What do YOU do about it?
Take a person on his way to Singapore. Give him a name - YOURS.
Give him a face - YOURS.
YOU walk out of the airport and you are at your International best. In
Singapore you don't throw cigarette butts on the roads or eat in the
stores.
YOU are as proud of their Underground links as they are. You pay $5
(approx.
Rs.60) to drive through Orchard Road (equivalent of Mahim Causeway or
Pedder
Road) between 5 PM and 8 PM.
YOU come back to the parking lot to punch your parking ticket if you
have
over stayed in a restaurant or a shopping mall irrespective of your
status
identity. .
In Singapore you don't say anything, DO YOU? YOU wouldn't dare to eat
in
public during Ramadan, in Dubai. YOU would not dare to go out without
your
head covered in Jeddah. YOU would not dare to buy an employee of the
telephone exchange in London at 10 pounds (Rs.650) a month to, "see to
it
that my STD and ISD calls are billed to someone else."
YOU would not dare to speed beyond 55 mph (88 km/h) in Washington and
then
tell the traffic cop, "Jaanta hai main kaun hoon (Do you know who I
am?). I
am so and so's son. Take your two bucks and get lost."
YOU wouldn't chuck an empty coconut shell anywhere other than the
garbage
pail on the beaches in Australia and New Zealand.
Why don't YOU spit Paan on the streets of Tokyo?
Why don't YOU use examination jockeys or buy fake certificates in
Boston???
We are still talking of the same YOU.
YOU who can respect and conform to a foreign system in other countries
but
cannot in your own. You who will throw papers and cigarettes on the
road the
moment you touch Indian ground. If you can be an involved and
appreciative
citizen in an alien country, why cannot you be the same here in India?
Once in an interview, the famous Ex-municipal commissioner of Bombay,
Mr.Tinaikar, had a point to make. "Rich people's dogs are walked on the
streets to leave their affluent droppings all over the place," he said.
"And
then the same people turn around to criticize and blame the authorities
for
inefficiency and dirty pavements. What do they expect the officers to
do? Go
down with a broom every time their dog feels the pressure in his
bowels?
In America every dog owner has to clean up after his pet has done the
job.
Same in Japan. Will the Indian citizen do that here?" He's right. We go
to
the polls to choose a government and after that forfeit all
responsibility.
We sit back wanting to be pampered and expect the government to do
everything for us whilst our contribution is totally negative. We
expect the
Government to clean up but we are not going to stop chucking garbage
all
over the place nor are we going to stop to pick up a stray piece of
paper
and throw it in the bin. We expect the railways to provide clean
bathrooms
but we are not going to learn the proper use of bathrooms.
We want Indian Airlines and Air India to provide the best of food and
toiletries but we are not going to stop pilfering at the least
opportunity.
This applies even to the staff who is known not to pass on the service
to
the public. When it comes to burning social issues like those related
to
women, dowry, girl child! and others, we make loud drawing room
protestations and continue to do the reverse at home. Our excuse? "It's
the
whole system which has to change, how will it matter if I alone forego
my
sons' rights to a dowry." So who's going to change the system?
What does a system consist of ? Very conveniently for us it consists of
our
neighbours, other households, other cities, other communities and the
government. But definitely not me and YOU. When it comes to us actually
making a positive contribution to the system we lock ourselves along
with
our families into a safe cocoon and look into the distance at countries
far
away and wait for a Mr. Clean to come along & work miracles for us with
a
majestic sweep of his hand or we leave the country and run away.
Like lazy cowards hounded by our fears we run to America to bask in
their
glory and praise their system. When New York becomes insecure we run to
England. When England experiences unemployment, we take the next flight
out
to the Gulf. When the Gulf is war struck, we demand to be rescued and
brought home by the Indian government. Everybody is out to abuse and
rape
the country. Nobody thinks of feeding the system. Our conscience is
mortgaged to money.
Dear Indians, The article is highly thought inductive, calls for a
great
deal of introspection and pricks one's conscience too.... I am echoing
J.F.Kennedy's words to his fellow Americans to relate to Indians.....
"ASK WHAT WE CAN DO FOR INDIA AND DO WHAT HAS TO BE DONE TO MAKE INDIA
WHAT
AMERICA AND OTHER WESTERN COUNTRIES ARE TODAY"
Lets do what India needs from us.
Forward this mail to each Indian for a change instead of sending Jokes
or
junk mails.
Thank you,
Dr. Abdul Kalaam
(PRESIDENT OF INDIA)








posted by saleem asraf on 07:50 AM 0 Comments

Average Male Sexual Intercourse
Question: I would like to know the number of times that the average male has sexual intercourse at age 30 versus age 60. Thank you.
Answer: A person's sexuality is best viewed along a continuum. Just as each person's sexual needs vary with his or her personality, sexuality will vary with age. If a male enjoys sex as a thirty-year-old, he will hopefully be able to continue sexual practices as he grows older. Health and illness have a greater affect on sexual functioning then age itself. However, some people have more illnesses as they grow older, which can greatly affect the frequency of their sexual activities. At age thirty, one of the greatest determining factors of the amount of sexual intercourse a male may have is his martial status. Rather than age, martial status is a more important indicator, with research showing that married and cohabiting men have a greater frequency of sexual intercourse than the single bachelors do. On average, 43 % of married men have sexual intercourse a few times a month- cohabiting men, 36%. Around 37% of married and cohabiting men have sex two to three times a week, whereas only 19% of single men have sex two to three times a week. Similarly, by age sixty, men who are married still have sexual intercourse more frequently than single men do. Unfortunately, illness and death may leave a married man without his sexual partner. The good news is that research has shown that 91% of men 60-69 years old remain sexually active. The thing to remember is that sexuality is part of every human, no matter what his or her age may be.

Sensate Focus
Sensate focus is a therapy that is commonly used as one technique among several for to treating sexual problems such as anorgasmia, erectile difficulty, and hypoactive sexual desire disorder. Namely, it can help both females and males who have a hard time becoming sexually excited and reaching orgasm. This technique is designed to reduce anxieties about reaching orgasm by focusing more on what feels good to you and your partner. People often mistakenly believe that the "goal" of sex is to reach orgasm. When individuals get anxious about reaching that goal, they often miss out on the joys of simply being with their partner and taking their time to experiment with touching and feeling many parts of their partner’s body.
Sensate focus is designed to increase communication between partners: Each person gets the opportunity to slowly explore touching their partner’s body, listening to their partner as he or she tells what feels best. This technique is not limited to sexual therapy and problems: Couples can participate in sensate focus at any time to strengthen their relationship, communication skills, and rediscover each other.
How to Practice Sensate Focus

The first step to practicing sensate focus is to set up the right environment. A couple might use candles, play soft music, and do whatever makes them relax and feel comfortable. Couples should undress, with one partner lying down on a bed in a comfortable position. Let us assume that the couple is heterosexual, though the technique works equally well for homosexual couples. Let us also assume that the woman takes the role of the "toucher," thought she and her partner will switch roles later. First, the woman begins to explore her partner’s body as he lies on his stomach, back, or side. The "toucher" should not try to sexually arouse her partner. She should merely explore, touching many parts of his body, noticing the textures and sensitivities of his body. During the early phases of sensate focus, the "toucher" does not try to sexually arouse her partner, hence eliminating the element of performance anxiety and the pressure of reaching the goal of orgasm. The partner who is lying down should make suggestions to the "toucher," telling her what feels good and what is uncomfortable for him. After doing this sensate focus exercise for several minutes, the partners switch roles, and now the man touches many parts of the woman’s body.
The first few times that a couple practices sensate focus they should not touch the breasts and genitals or attempt to engage in intercourse. Couples may also participate in simultaneous sensate focus, where each partner touches the other at the same time. After several sessions of sensate focus, both partners are allowed to begin touching their lover’s breasts and genitals. As each explores the other’s body, good communication helps each learn what their partner likes best. Over time both will gain skill in stimulation the other in more exciting ways than they knew before doing sensate focus. These new skills tend to increase the sexual excitement of love making and solve the problems of becoming aroused and reaching orgasm. As each partner learns what is most pleasurable to their significant other, they can incorporate what they have learned into their sexual encounters on a regular basis—and continue exploring various sexual positions and types of stimulation.
The G Spot
What is it?
The Grafenberg Spot, also known as the G-spot, is a very sensitive area in the vagina. In some women, stimulation of the G-spot may lead to orgasm. When unstimulated, the G-spot is generally small and flaccid, approximately the size of a bean. When a woman is aroused, however, this area becomes more pronounced: It swells and may more feel more like a ridge than does the surrounding tissue in the vagina.
Where is it?
The G-spot is located approximately two or three inches inside the vaginal canal on the anterior (or front) wall of the vagina. It can be found below the place where the urethra meets the bladder.
How do I find my G Spot?
According to http://www.g-spot.cc/, it is usually easiest for a woman to find her G-spot by taking a position where she is either squatting or laying on her stomach, then inserting one or two fingers into the vaginal canal, and exerting pressure on the vaginal wall closet to her navel. A popular way of stimulating the G-spot is to make rhythmic motions inside the vagina that look like the gesture "come here". It is important to remember that every woman's body and sexual preferences are unique. Some women may enjoy G-spot stimulation while others may not. Also, some women's G-spots may be somewhat insensitive and harder to arouse. If stimulating it starts to feel uncomfortable, explore other methods of self-stimulation or use a water-based lubricant, such as KY jelly or astroglide.
Tips for Couples
While G-spot stimulation can be an extremely pleasurable, lubrication is often vital for a woman to have an enjoyable experience. Before approaching this sensitive area of a woman's body, it is important for her partner to make sure that she is sufficiently aroused to be naturally moist. If not, a water--based lubricant should be inserted into the vagina.
Do not neglect the clitoris and areas surrounding it. Often times, rubbing the clitoris in a circular motion can be very pleasurable and can increase vaginal lubrication.
When you insert your finger or fingers into the vagina, explore the front side and listen to feedback from your partner. You might want to try the "come here" gesture or rub the G-spot in a circular fashion. Another technique is to rotate your fingers within the vaginal canal. While it is usually easiest to stimulate the G-spot with the fingers, it is also possible to stimulate this area with sex toys or during intercourse. For suggestions, see http://www.g-spot.cc/nav-stim-intercourse.htm
When the G-spot and clitoris are simultaneously stimulated, some women experience a "blended orgasm," in which the orgasmic contractions are linked with feelings from both the clitoris and G-spot. This can result in an extremely powerful, pleasurable climax.
When you or your partner is stimulating the G-spot, remember to do only what feels comfortable. Being able to communicate about what feels good and what feels unpleasant plays a huge part in obtaining sexual satisfaction and enjoyment.
The G-Spot is located on the front of the vaginal wall .During intercourse in the missionary position, By lifting one of her legs her leg and tilting her pelvis & tipping her hips upward, the woman has a better chance of having her G-Spot stimulated by the tip of the man's penis during intercourse in missionary position..
Alternative Methods of Stimulation
 Fisting- having all or most of a hand in the vagina
 Using a vibrator or dildo to stimulate G-spot
Controversy
Is there only one type of female orgasm? Or could there be two or more types? The nature of female orgasm has been debated for many years, and it remains a controversial issue. Freud believed that there existed two types of orgasms--the "immature" clitoral orgasm and the "mature" and more pleasurable vaginal climax. Master and Johnson later refuted this argument by asserting that all female orgasms stem from rythmic contractions of the genital muscles. Earnest Grafenberg, who introduced the term "Grafenberg Spot" believed that stimulation of the G-spot led to orgasmic contractions around the uterus.
Female Ejaculation
During G-spot simulation, it is common for women to feel the need to urinate. To minimize this feeling of needing to urinate during stimulation, you may want to try emptying your bladder before sexual activity. A substantial number of women have been known to ejaculate fluids after having their G-spots massaged. Because this fluid is expelled through the urethra, often times people believe it to be urine. When tested by scientists, however, the contents of these ejaculated fluids have varied and their exact nature is still being debated. Some experts claim that this fluid is very similar to the solution that men ejaculate. For more info, see http://www.g-spot.cc/nav-over-keyorgasm.htm. Another study suggested that this solution varies from woman to woman. In some cases the fluid emitted was all ejaculate, in others it is a mixture of urine and ejaculate, and in others it is all urine. For more info see http://www.the-clitoris.com/f_html/ejacula.htm.
There is some evidence that the female ejaculate comes from thepariurethral (Skene) glands, which are considered analogous with the male's prostate gland. It should be noted that the female ejaculate differs from lubrication, which is produced by the walls of the vagina.

Frequency of Sexual Intercourse May be Linked to Lower Stroke Risk in Men
Journal of Epidemiology and Community Health

01/16/2002
By Harvey McConnell

Frequent sexual intercourse by middle age men does not increase their risk of stroke and, in fact, may reduce their risks of sudden death.

On the basis of current evidence, assuming a lifetime average of sex once a week over 50 years, only one in 580 men might die as a result of the exertions of sex, declares Dr. Shah Ebrahim, and colleagues at the Department of Social Medicine, University of Bristol, Bristol, United Kingdom.

The findings emerge from a 20-year follow-up of 914 men aged 45-59 years at time of recruitment in 1979 to 1983 to the Caerphilly study, which takes its name from a former mining town in South Wales. The main outcome measures were ischaemic stroke and coronary heart disease, all first events and fatal events.

According to the researchers, a recent Japanese study of 42 patients with haemorrhagic stroke reported that in 23 cases, prior extramarital sex was a suspected causal factor. These findings received considerable media attention despite the study's methodological weaknesses.

"The high levels of recent and past media interest in reported relations between sexual intercourse and cardiovascular disease do not reflect a merely prurient interest. Rather, given the very meager scientific literature available, media stories provide almost the only source of information to support or refute lay epidemiology."

As strokes occur quite commonly at night and in the early morning, coincidence with sexual activity may result in survivors and their partners assuming a causal association. None of the conventional risk factors vary between patients having a stroke at night or in the morning compared with other times, the researchers add.

Their study showed that, 197 of 914 men (21.5 percent) reported having sexual intercourse less often than once a month, 231 (25.3 percent) reported having sexual intercourse twice or more a week, and the remaining 486 (53.2 percent) men fell into the intermediate category. Frequency of sexual intercourse was not associated with all first ischaemic stroke events: age adjusted odds ratios (95 percent confidence interval [CI]) for intermediate and low frequency of sexual intercourse of sexual intercourse of 0.61 (0.32 to 1.16) and 0.71 (0.34 to 1.49) respectively, compared with the reference category of high frequency.

A graded relation with fatal coronary heart disease events was observed in events recorded up to 10 years. The age adjusted relative risk of fatal coronary heart disease contrasting low frequency of sexual intercourse (less than monthly) with the highest group (at least twice a week) was 2.80, which was not attenuated by adjustment for a wide range of potential confounders.

Longer follow up to 20 years showed attenuation of this risk with odds of 1.69 (95 percent CI 0.90 to 3.20), contrasting low frequency of sexual intercourse with the highest group.

During the monitoring period, 65 men had a stroke, and in 26 this was fatal. Although the chances of a stroke were slightly lower among men having sex the least often, there was no clear evidence of increased risk with greater frequency. Stroke tended to be more common among men who did not answer the questions about sexual activity.

Dr. Ebrahim and colleagues write: "This is the first study, to our knowledge, to examine the relation between frequency of sexual intercourse and risk of ischaemic stroke. The absence of any robust relation is reassuring for the public who might reasonably believe that sexual activity can cause strokes, although it must be acknowledged that the number of stroke events studied was small and confidence intervals were wide."

They conclude: "Overall, middle aged men should be heartened to know that sexual intercourse is not likely to result in strokes, and that some protection from fatal coronary events may be an added bonus. Efforts to promote life prolonging and enhancing activity are central to much public health promotion. But without a clear understanding of the lay epidemiology of common, chronic diseases, rejection of health promotion activities is all too common by those with potentially most to gain."
Journal of Epidemiology and Community Health 2002;56:99-102.


posted by saleem asraf on 07:52 AM 0 Comments


Some General health tips
 Drink 8-10 Glasses of Water a Day. Do not take extra salt except that is in normal cooking.
 Add Movement to Your Life. Park further so you walk between the car and the stores, take steps instead of elevators, and take longer routes to your desk.
 Think Positively.
 Take Time to Relax. Allow yourself to destress at least once a day.
 Sleep 6-10 hours a night (or until you are well rested).
 Wash your hands often. Minimally wash hands before eating and after using the restroom.
 Eat a large variety of fresh fruits and vegetables.
 Belief is Something. Studies have found that people who have faith live longer.
 Eat vegetables every day. Vegetables provide vitamins, minerals, and fiber. Many are known to prevent various diseases including cancer.
 Drink water before, during and after exercise. Thirst lags behind your body's need for water. So drink water early and often.
 Laugh. Let humor enter your life. One of the easiest ways of being healthier is to find a way to relax more and have more fun.
 Find a way to bring joy into your life. Treat yourself to long baths or help a neighbor. Find a way to smile and help others smile.
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posted by saleem asraf on 07:53 AM 0 Comments