Sabtu, 31 Desember 2011

Go the aerobics way


Aerobics is a physical exercise that includes stretching 
and strength training routines of flexibility....



Exercise is vital to keep a person healthy. Not only does it add to health benefits but also keeps a person fit and young. Fortunately it is something that we all can do and it is never too early and neither too late to make exercise a healthy habit. Sadly, many women with their burdening responsibilities find exercise routines vigorous and time-consuming. As work, family, and other responsibilities take precedence, they find it difficult to go to the gym or to fit any form of exercises into their schedule. However, aerobic exercises are one such practice that can be done easily at home without the help of an instructor and it doesn't take up that much time either. Read on to find out more about aerobics as You! talks to aerobic instructor Sana Nazir at Gym International, Karachi.

What is aerobics?
Aerobics is a physical exercise that includes stretching and strength training routines of flexibility, muscular strength, and cardio-vascular fitness. Practically aerobic exercises stimulate the heart and lung activity by increasing the level of oxygen, strengthening both the circulatory system and physiological endurance. "Aerobic exercises are low in intensity. Due to its rhythmic movements, it is suitable for women, old people, and those who are not very fit," explains Sana. 

Benefits of aerobics
* Strengthens the respiratory system, bones and muscles
* Enlarges and strengthens heart muscles
* Normalises blood pressure
* Reduces risk in osteoporosis
* Reduces obesity and helps in weight loss
* Increases cell respiration by adding to the amount and speed of the blood flow
* Reduces the dangers of heart diseases 
* Lowers cholesterol  
* Prevents the onset of type 2 diabetes in adults
* Increases energy level
* Alleviates anxiety and depression 
* Prevents arthritis
* Improves the quality of sleep 
* Decreases the risk of various types of cancer

Aerobics at home
"If you have a hectic lifestyle that does not allow you to join a gym, you could always workout at home. For that planning is very important, so set a particular time for exercise and plan your weekly routine in advance," shares Sana. Here are some of the best aerobic exercises that Sana recommends: 
Dance: It is a popular and the most effective way of aerobics that can be done without equipment. 
Skipping: This fun exercise is easy and can be done on the spot. Skipping keeps one light on the toes and is also a very efficient fat burner.
Shadow boxing: This is an excellent way to burn calories and tone muscles. It's mostly low impact and can be done in doors. 

Aerobics for the old and the young
People in their teens are more energetic and can cope up with heavy and fast exercises while older people will find it impossible to keep up with a heavy exercise routine. According to Sana, "To avoid risks and injuries older people need to follow low impact aerobics while younger people can practice high impact aerobics."

Low impact aerobics 
Low impact exercises are designed to protect the muscle groups from being overused or stressed.
They are for older people, pregnant women or those suffering from diseases like osteoporosis and arthritis. Also, those who are completely new to exercise can start off with this routine as they may be at a risk of injury if they start high intensity exercises. Low impact aerobic exercises include walking and stair climbing.

High impact aerobics 
High impact exercises are for younger people or those who are used to working out regularly. Such exercise routines are meant to strengthen the muscles and lungs. It also helps in reducing cholesterol levels.
The different types of high impact aerobics include jazz aerobics and hip-hop aerobics etc. Hip-hop aerobics include contemporary dance steps while jazz aerobics include funky twists and some steps of yoga. 

Negative affects
Aerobics has many physical and mental health benefits but it can also harm people suffering from a number of health conditions. Aerobics can be dangerous for:
* Those suffering from heart disease
*  People who have recently had a surgery related to the heart, kidney or liver
* Women who have a weak body immune system 
*  Those suffering from arthritis, diabetes, high level of blood pressure, heart diseases, osteoporosis or any other kind of blood diseases.
It is advised to people who suffer from the above mentioned conditions to consult medical experts before starting off with any exercise routine.

The Diet
Aerobics is more effective when combined with a diet that is low in fat and calories. Reducing calorie intake and increasing active exercise will result in weight reduction. "The diet should include everything like poultry, vegetables, fruits, dairy products etc., but in small proportions. Make sure that the use of sugar and oil is decreased. Intake of ample amount of water and other fluids are also essential in improving the immune system," suggests Sana.

Jumat, 30 Desember 2011

Issues Sweating


Sweating is something everyone experiences and it is said to be good for the human body. However, there is an ailment that causes one to sweat more than required. You! takes a look...



Sweating is a natural phenomenon that is necessary to maintain the internal body temperature of an individual. However, the medical condition known as Hyperhidrosis causes a reaction in the body, leading to one perspiring far greater than the physiological needs of the body. It is a condition that usually begins in either childhood or adolescence and affects areas like the palms, soles and axillae. Hyperhidrosis is not contagious and may be idiopathic or secondary to other diseases - metabolic disorders or febrile illnesses. Unfortunately, many don't seek guidance from a doctor because they are unaware that a treatment to reduce the amount of sweat a person produces exists. Read on to find out more about the condition. 

Triggers
The amount one sweats varies from person to person and can be influenced by numerous factors such as genetics, food, weather patterns, stress levels, weight and even medical disorders. Other triggers that can cause one to sweat include warm temperatures, exercise, nervousness, fear, or embarrassment. Those with hyperhidrosis tend to produce sweat even when the surrounding temperature is cool.

Causes of Hyperhidrosis
The main cause of hyperhidrosis is overactive sweat glands. The two types of hyperhidrosis are: generalised and focal.
In generalised hyperhidrosis (also known as secondary hyperhidrosis), excessive sweating occurs over the entire body. It is often caused by a medical condition such as an infection, a chronic disease, or a disorder that disrupts the body's natural balance of hormones. It may also be caused by medications (e.g., antidepressants).
Focal hyperhidrosis (also known as primary hyperhidrosis) occurs on a specific part of the body including the armpits, soles of the feet, palms of hands, face, or other areas. Genetics also play a role in focal hyperhidrosis.

Complications:
People with hyperhidrosis suffer throughout their lives in many ways. Following are a few of the complications they face on a day-to-day basis:
*  Great emotional distress and occupational disability is caused for the patient.
*    The wetness on the surface of the hands, the face, and other areas of the body affects one's social life.
*   Those with this ailment feel self-conscious about shaking hands or hugging.
*  They may avoid physical activity because it makes them sweat.
*  Feelings of embarrassment and humiliation are common.
*  The excessive sweating may also interfere with a person's ability to do their job.

Diagnosis:
For diagnosis, your doctor will perform a physical examination to determine the presence of sweat, as well as medical tests to rule out any underlying condition that might be causing generalised hyperhidrosis.
Two common tests include:
Starch iodine test: A doctor applies iodine solution to the sweaty area and then sprinkles starch to look for a dark blue or purple colour. This colour indicates the area of excess sweat. 
Paper test: A doctor places a special paper on the area where excessive sweating is observed. Sweat absorbs into the paper and then the paper is weighed to indicate how much sweat was absorbed. 

Treatment:
Unfortunately, there is no way to prevent hyperhidrosis, but its treatment can bring relief to those with this condition. Various types of treatment are available for focal or localised hyperhidrosis. 
The main forms of treatment include: 

Topical medications (applied to skin): Topical medications contain aluminum salts in higher concentrations than those found in regular antiperspirants. They are used to treat mild forms of hyperhidrosis. Some irritation may occur with this type of treatment including burning or stinging. 

Oral medications: Certain medications that reduce sweating by affecting the nerves may be recommended. Side effects of these medications include dry mouth, constipation, increased heart rate, urinary difficulties and blurry vision. 

Botulinum toxin A: This treatment is used for focal hyperhidrosis in the armpit area. Treatment involves injecting the affected area with a chemical that blocks the signal from the nerve to the sweat gland. Side effects include pain at the injection site, itching, and headache. 

Surgical procedures: Surgical destruction of nerve pathways that cause sweat glands may be used for people who do not respond well to other treatments. Surgery risks include infection, bleeding, and nerve damage. 

Treasure ur Bones


Osteoporosis is a condition that is characterized by a decrease in the density of bones that results in fragile bones. You! takes a look...



Every second woman and one out of six men in the world suffer from osteoporosis which is also known as a silent killer. Health experts say that there are 6.7 million osteoporosis patients in the country while the number could increase to 7.1 million in the coming year. According to a report of Pakistan Orthopedic Association, Society of Obstetricians and Gynecologists of Pakistan and Osteoporosis and Menopause Society, about 80 per cent of those with osteoporosis are women past menopause.


 What is osteoporosis?
Osteoporosis is a condition in which the bones become fragile and brittle and cause higher risk of fractures. It occurs when bones lose calcium more quickly than the body can replace them, leading to a loss of bone thickness (bone mass or density). As a result, bones become thinner and less dense, so that even a minor bump or an accident can cause serious fractures. The hip, spine, wrists, ribs, pelvis and upper arm are the most common areas of bone fractures that occur due to osteoporosis.   
Karachi-based Orthopaedic Surgeon Dr Rehana Shah says that bones in a woman's body are constantly rebuilding themselves. As a woman starts ageing, she begins to lose more bone cells than her body can make. "Two essential minerals for normal bone formation are calcium and phosphate. And calcium is an important component that gives bone its strength. Throughout youth, the body uses these minerals to produce bones. If calcium intake is insufficient or if the body does not absorb enough calcium from the diet, bone production and bone tissue may suffer. Thus, the bones become weaker and result in breaking easily," she informs.

 Symptoms of osteoporosis:
Osteoporosis can be present without any indication for decades because this disease doesn't show any signs until the bone fractures or breaks. The symptom associated with fractures due to osteoporosis (osteoporotic fractures) usually is chronic pain. 
Osteoporotic fractures can lead to changes in posture, muscle weakness and loss of height. Fractures of the spine (vertebra) can cause severe 'band-like' pain that radiates from the back to the sides of the body. Over the years, repeated spinal fractures can lead to chronic lower back pain as well as loss of height or curving of the spine due to collapse of the vertebrae. The collapse gives a hunched-back appearance of the upper back and is commonly seen in elderly women.


Osteoporosis Chart

The fracture cascade:
About 50 per cent of people with one fracture due to osteoporosis will have another. The risk of future fractures rises with each new fracture, the 'cascade effect'. This means that women who have suffered a fracture in their spine are over 4 times more likely to have another fracture within the next year, compared to women who have never had an osteoporotic fracture. People who have had two or more osteoporotic fractures are up to 9 times more likely to have another fracture compared to someone who has not had one.
Two thirds of fractures of the spine are not identified or treated, even though they all cause pain and some disability. Often people believe that the symptoms of spine fracture - back pain, height loss or rounding of the spine - are just due to 'old age'. However, to prevent the fracture cascade, it is essential that osteoporotic fractures are identified and treated as quickly as possible.

Prevention:
Low intake of calcium during childhood predicts one's chances of developing osteoporosis later in life. Building strong bones during childhood and adolescence can be the best defence against this disease. It is advised to focus on diet that is highly rich in calcium and vitamin D. The best source of Vitamin D is the sun which is very essential for stronger bones. Some rich sources of calcium include milk, yoghurt, cheese, oats etc.

What are the risk factors and causes of osteoporosis?
The following are the factors that will increase the risk of developing osteoporosis:

* Female gender
* Thin and small body frame
* Family history of osteoporosis (for example, having a mother with an osteoporotic hip fracture doubles your risk of hip fracture)
* Personal history of fracture as an adult
* Lack of exercise
* Diet low in calcium
* Poor nutrition and poor general health
* Mal-absorption (nutrients are not properly absorbed from the gastrointestinal system)
* Low levels of oestrogen in women (such as, after menopause oestrogen produced decreases greatly or early surgical removal of both ovaries accelerates the process of bone loss)
* When vitamin D is lacking or the body cannot absorb adequate amounts of calcium from the diet.

Kamis, 22 Desember 2011

Daily Cleaning increase your Natural Beauty





Natural beauty lies in a clearer looking skin. Cosmetics and makeup can surely enhance your beauty, but the skin beauty is an ultimate factor which can make you look gorgeous without any makeup. Skin cleansing is not only important for personal hygiene, but is also one of the amazing beauty tips that can simply do wonders for your skin beauty. Skin cleansing is a perfect beauty guide, which removes dirt, grime and grease from the upper layer and underneath the skin. Daily skin cleansing can enhance your beauty in some of the following ways:

Rejuvenate your Skin
Daily skin cleansing enhance your skin beauty by removing layer of dead cells from the skin which gets accumulated over the surface as a result of routine skin rejuvenation process. The beauty tips of proper skin cleansing will prevent the skin pores from getting clogged.

Glowing Complexion
Daily skin cleansing is a natural beauty tip to attain glowing skin complexion. If you really want to enhance your skin beauty, you need to keep your skin healthy with the help of skin cleansing. With these beauty tips you will be able to enjoy a clear, blemish free complexion.

Maintain the Hydration
Daily skin cleansing can also enhance your natural beauty by keeping it hydrate. In case of dry skin, daily moisturizing is needed along with skin cleansing for maintaining skin beauty, while in case of oily skin, the skin cleansing beauty guide removes excess oil, secreted from the oil glands.

Smooth Makeup
Skin beauty doesn’t only reflect without makeup, but as a matter of fact, your natural skin beauty gives you a reason to look more beautiful even after you apply makeup. Though, makeup covers all the dark sides of skin beauty, but the natural beauty comes out in spotlight due to its smooth texture and sparkling complexion.

Reduce the Signs of Aging
Daily cleansing is a perfect beauty guide to enhance your anti-aging skin care regimen. If you really want to prevent your skin beauty from early signs of aging and fine wrinkles, skin cleansing is among the best and easiest beauty tips. With the help of skin cleansing, you cannot only keep your skin clean, but will also enhance your skin beauty by making it healthier and fresh.

Free 10 Diet Advice

Forget everything you’ve been told about dieting and weight loss diets. Because if you want to lose weight and change your life you must change the way you think about Dieting.




1. Stop worrying about being overweight

No matter how overweight you are, stop worrying!
Why? Because worrying keeps you fat. (It does, trust me) When you get anxious about your job or worry over a relationship, your body deals with the problem by producing cortisol or the stress hormone. Cortisol is released into the blood stream where it hastens the formation of fat deposits, particularly around the waist and more so in women. In fact, studies have also shown that on-again-off-again dieters, who constantly worry about their weight, tend to have higher cortisol levels, making weight loss even more difficult. Cortisol helps the body maintain vital processes in times of stress. However, an excess of it causes progressive loss of protein, muscle weakness and breakdown and loss of protein, muscle weakness and breakdown and loss of bone mass. This, in turn, lowers the metabolism rate. The body goes into emergency mode and stores higher amounts of fat.
The first step towards solving your weight problem is to relax. Because once you relax, you can begin to sort things out

2. Forget about quick-fix diets, or overnight cures

Why? Because they don’t exist. (Trust me) I can help you to lose weight fast and slim down to a beautiful figure, but it won’t happen overnight. WF health experts can help you analyze your diet to determine if you are getting not only the right types of food for good health, but also the right amount of food to stay lean. Question: How fast can you lose weight? Truthful answer: It depends on your present weight, your lifestyle, how much stress you’re under and several other factors.

3. Forget about being afraid of food

Why? Because food is wonderful, especially for slimmer. The best way to lose weight is to make friends with food. Eat real food. It̢۪s really tough to feel anxious about a food that you know is good for you. Choosing wholesome, nutritious foods are always an easy decision. For example, the thought of fresh carrots or a crisp golden delicious apple is anything but scary.

4. Forget about eating small helpings (portion-control)

Why? Because losing weight has nothing to do with eating small helpings The best way to lose weight is to pile your plate with good food. The first step in successful portion control is learning the correct serving size — the amount of food recommended by government agencies, such as the Dietary Guidelines for Americans put out by the USDA and Department of Health and Human Services, and the USDA Food Guide Pyramid. The serving size can usually be found by reading nutritional labels. But the portion is the amount of food or drink a person chooses to consume. In many cases, the portion eaten is larger than the serving size simply because we don’t know any better. Eat when hungry and stop when satisfied or comfortably full.
 For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards.”Other easy measurements to eyeball include:
 ½ cup is the size of an ice cream scoop
 1 cup is the size of a tennis ball
 1 ounce of cheese is the size of a domino

5. Forget about eating by yourself

Why? Because the best way to lose weight is to put the whole family on it. Instead of
separate meals for everyone, make something that fits into your weight-loss plan, then make easy tweaks to it for the rest of the family.
For example:
 Lunch:Â Sandwiches can be made open-face on one slice of bread with lettuce, tomato, onion and crunchy baby carrots on the side (for you) or on 2 slices of bread with cheese and baked chips on the side (for them).
 Dinner:Â Salads can be topped with low-cal dressing (for you) or full-fat vinaigrette, cheese, dried cranberries and slivered almonds (for them). Turkey meatballs can be served with steamed veggies (for you) or pasta (for them).
 Desert:Â Dessert can be berries topped with a dollop of vanilla nonfat yogurt or whipped cream (for you) or low-fat ice cream topped with berries (for them).

6. Forget about buying special ‘diet’ foods

Why? Because losing weight has nothing to do with special ‘diet’ foods The best way to lose weight is to buy ordinary good food. The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so eat more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren’t good for you.

7. Forget about calorie-counting or diet pills

Why? Because counting calories or eating diet pills doesn’t help you to stay slim and it certainly doesn’t help you to stay healthy Diet pills do not cure the real cause of obesity… so in virtually every case all the weight that is lost comes back. The best way to lose weight is to learn good eating habits
8. Forget about walking your butt off
Why? Because losing weight has nothing to do with walking your butt off!. Yes, exercise is very healthy. But in my experience, it tends to distract us. From more important things, like EATING properly.
If you really want to lose weight, first change your eating habits, then take regular exercise. You can achieve full-body fitness with a simple 20 min of daily cardio will build up to 1hr 40 min of cardio per week, 6 hrs. of workout a month and so on. That sounds a pretty good effort for your physical and mental health. Walk or bike to work or on errands whenever feasible. According to the league of American Bicyclists, cycling to work not only can help your health, it also can save money. At work, try to devote your lunch hour to some sort of activity; a workout at the gym or at least a walk around the block – or several blocks. If you move briskly, you should be able to cover a mile in about 20 minutes, one you’ve gotten into the walking habit.

9. Forget about drinking gallons of water

Why? Because losing weight has nothing to do with filling up with liquid. Drink to quench your thirst, not to lose weight! To maintain normal, adequate hydration, a simple calculation of bodyweight, multiplied by 0 .55 will equal the amount of water a women should drink in ounces on a daily basic. For example, a women who weighed 110 lbs, should drink 60.50 oz. (110 x .55) of water every day. If you are indulging in strenuous activities which involve more sweating, such as long-distance running or exercising in extreme heat, the water amount should be increased by multiplying the bodyweight by 0.66.

10. Forget about your past dieting failures

Why? Because the past is dead. Besides, nearly all most successful slimmer were self-confessed ‘failures’ before they lost weight on my diet.
Note that, food in general does not make you and I fat BUT it̢۪s the type of food and portion size that really does the damage.
Plan, plan, plan. It takes a little effort, but it̢۪s always worth it. Not having healthy options on hand (or in mind) makes it easier to give in to temptation and resort to eating something not-so-healthy, especially when you have hungry kids (and/or a husband!) clamoring for food.

Jumat, 16 Desember 2011

Vital signs

Intro: Though beneficial for the body, excessive vitamin intake can create several problems. You! takes a look at the benefits and side effects of a few vitamins...


Vitamins are vital for the growth of human body. They are also essential in maintaining good health. Keeping this in mind, health experts urge people to take a prescribed amount of vitamins everyday, either incorporated in their meals or taken as supplements. However, due to the varied range of preferences in food and a number of women opting for weight reduction diet plans, they are now misusing supplements by relying on them for the provision of required vitamins. But excess of vitamins is bad for one's health. One needs to take balanced diet and vitamins. Read on to find out the pros and corns of vitamins:

Vitamin A
Naturally vitamin A is found in many fruits, vegetables, eggs, whole milk, butter, fortified margarine, meat, and oily saltwater fish. 

Vitamin A is required for the proper development and functioning of our eyes, skin, immune system, and many other parts of our bodies. The advantages are:
1 Reduces complications of diseases such as malaria, HIV and measles
2 Improves vision and treats eye disorders including age-related macular degeneration (AMD), and cataracts
3 Beneficial for various skin conditions. 
4 Women use vitamin A for heavy menstrual periods, premenstrual syndrome (PMS). It also raises the male sperm count. 
5 Prevents and treats cancer and protects the heart and cardiovascular system

Side effects of Vitamin A supplements
Having over 10,000 units of vitamin A per day might do more harm than good. Symptoms of overdose include low grade fever, dry skin, sore mouth, bleeding gums, drowsiness, diarrhea and severe vomiting. Long term effects include hair loss, headaches, yellow pigmentation, continuous fatigue, irritability, mental changes, anorexia, excessive sweating and liver damage. Higher doses can also increase the risk of osteoporosis and hip fracture, particularly in older people and women who have passed menopause. Pregnant women must remember to monitor their intake of vitamin A from all sources during the first three months of pregnancy to avoid birth defects. 

Vitamin C
Naturally vitamin C can be found in fresh fruits, especially citrus fruits and vegetables

Vitamin C is required for the proper development and function of many parts of the body. The advantages are:
1 Prevents and treats the common cold
2 Reduces risk of gum disease, cancer, stomach ulcers, tuberculosis, dysentery (an infection of the lower intestine), and skin infections that produce boils (furunculosis). 
3 Prevents cartilage loss and worsening of symptoms in people with osteoarthritis.

Side effects of Vitamin C supplements
Though recommended by many doctors nowadays, an overdose of this vitamin (amounts higher than 2000 mg per day) can prove injurious to health as it can cause kidney stones and severe diarrhea. In some people, vitamin C causes nausea, vomiting, heartburn, stomach cramps, headache, and other side effects. Avoid taking supplements containing vitamin C or other antioxidant vitamins immediately before and following angioplasty without the supervision of a health care professional as they interfere with the healing process.

Vitamin D
Naturally Vitamin D is found in foods, including fatty fish such as herring, mackerel, sardines and tuna.

Vitamin D is required for the regulation of minerals, calcium and phosphorus found in the body. The advantages of are:
1 Prevents and treats osteoporosis, bone pain (osteomalacia), bone loss (hyperparathyroidism) and an inherited disease (osteogenesis imperfecta) in which the bones are especially brittle and easily broken.
2 Helps in conditions of the heart and blood vessels, including high blood pressure and high cholesterol.
3 Aids in curing conditions caused by low levels of phosphorous and low levels of calcium 

Side effects of Vitamin D supplements
This particular vitamin is the only one sythesised in the body with the help of UV rays from the sun, however its supplements are also available to cover up any deficiencies. Vitamin D supplements may be necessary for older people, the population living in northern latitudes, and dark-skinned people who need extra time in the sun but don't get it. Some side effects of taking too much vitamin D (doses higher than 4000 units per day) include weakness, fatigue, sleepiness, headache, loss of appetite, dry mouth, metallic taste, nausea, vomiting, and excessively high levels of calcium in the blood. It also increases the risk of 'hardening of the arteries' in people with a serious kidney disease. Excessive use of this vitamin is known to cause hypercalcemia with metastatic calcification in the kidney and blood vessels. 

Vitamin E
Naturally vitamin E is found in many foods including vegetable oils, cereals, meat, poultry, eggs, fruits, vegetables, and wheat germ oil. 

Vitamin E is required for the proper function of many organs in the body. The advantages are:
* Treats and prevents chest pain, leg pain due to blocked arteries, and high blood pressure.
* Contributes to the cure of male infertility.
* Used for diseases of the brain and nervous system including, Parkinson's disease, night cramps and epilepsy. 
* Prevents complications in painful periods, menopausal syndrome.

Side effects of Vitamin E supplements
Vitamin E is healthy when taken by mouth or applied to the skin and most people do not experience any side effects by consuming the recommended daily dose of 15 mg. A high dosage, however, might increase the chance of having a serious stroke called the hemorrhagic stroke. There is contradictory information about the effect of vitamin E on the chance of developing prostate cancer. High doses can also cause nausea, diarrhea, stomach cramps, fatigue, weakness, headache, blurred vision, rash, and bruising and bleeding. Also, vitamin E might increase the risk of bleeding during and after surgery, so stop its intake at least 2 weeks before a scheduled surgery.

Instructions for use
Remember that vitamins, minerals and other supplements aren't regulated in the same way as prescription drugs. They are designed for people with a deficiency, not people who consume ample vitamins through their diet. If you are planning to use vitamin supplements, make sure you investigate possible benefits as well as potential side effects that can occur. If you are pregnant or breastfeeding, use extreme caution when adding supplements to your diet. Consult your physician or pharmacist if you have a chronic mental or physical health condition.


Beauty tips to get rid of dark circles

Get rid of the dark under eye circles and refresh your skin with simple and easy homemade beauty tips.

In today’s busy life, the problem of dark circles or under eye circles is faced by every second person. Due to the busy schedules and hasty lifestyle, not only the adults are facing this problem, but also it is getting common among teenagers also. The appearance of dark circles makes you look older much beyond your age with a tiring and fainted look. 
There are three simple ways to cater the problem of dark under eye circles, which are beauty tips for prevention, beauty tips or remedy and beauty tips for cosmetic help.

Prevention for Dark circles:


The simple and easy beauty tips to prevent from the ghostly dark circles are following:
Have proper sleep. After a busy and tiring day, you must get enough sleep of at least 8 hours to relax your body and mind and to avoid dark circles.
Drinking a lot of water and fluids to keep your skin hydrated and smooth is among the best beauty tips. 
Try to take balanced diet. Include green leafy vegetables, citrus fruits and dairy products in your diet. You can also use iron supplements, because the deficiency of iron causes dark circles.
Always use sunglasses to protect your eyes from the sunrays. Before going out in the sun, cover areas around the eyes with the sun block.

Homemade Beauty Tips for Dark Circles:


To attack the problem of dark circles and puffy eyes, always opt for the best of homemade beauty tips which can solve your problem without hassle. Following are some of the quick and easy beauty tips that can give your under eye skin a younger and healthier look. 
Dip cotton pads in the cucumber juice and place on eyelids for 15 minutes.
One of the easy beauty tips is to dip cotton balls in rose water or chilled water and keep it over the eyes for 5-10 minutes. 
Try one of the classic homemade beauty tips by placing two slices of cucumber over the closed eyes for 15 minutes. You can also apply the same beauty tip with thin slices of potato. 
The use of squeezed and chilled tea bag over the closed eyes for 10 minutes is also one of the magical beauty tips that can do wonders.

Easy Beauty Tips for Cosmetic Help:
One of the magical beauty tips to hide the dark circles with the cosmetic aid is the use of lighter shade concealer, which will surely assist you in defeating the under-eye evils until you get rid of them.


Kamis, 15 Desember 2011

Labour Inspectorate - ensuring health and safety

Various external sources, such as chemical, biological, or physical hazards, can cause work-related injury. Hazards may also result from the interaction between worker and environment; these so-called ergonomic hazards can cause physiological or psychological stress.



Chemical hazards can arise from the presence of poisonous orirritating gas, mist, or dust in the workplace. Hazard elimination may requirethe use of alternative and less toxic materials, improved ventilation, leakagecontrol, or protective clothing. Biological hazards arise frombacteria or viruses transmitted by animals or unclean equipment and tend tooccur primarily in the food-processing industry. The source of thecontamination must be eliminated or, when that is not possible, protectiveequipment must be worn. Common physical hazards include ambient heat,burns, noise, vibration, sudden pressure changes, radiation, and electric shock
If the physical, psychological, or environmental demands onworkers exceed their capabilities, ergonomic hazards arise. This type of hazardfrequently occurs in the area of materials handling, where workers must lift orcarry heavy loads. Poor working posture or improper design of the workplaceoften results in muscle strains, sprains, fractures, bruises, and back pain.These injuries account for 25 percent of all occupational injuries, and theircontrol requires designing the job so that workers can perform it withoutoverexerting themselves.
At anyworkplace, the employer carries full responsibility for any failure ofcompliance with the regulations pertaining to health and safety conditions intheir entirety. The Labour Inspectorate enjoys the right of access at all times and inall places to work locations, to monitor the proper implementation of healthand safety regulations.
However inpractice, there are many examples of places where for purely material reasons,the Inspectorate is unable to be present, such as oil platforms and logging inthe Far North. To overcome this problem, since late 1970s, Norway has developeda policy of transferring the obligation to undertake preventive measures in thefield of health and safety at work to the firms themselves. As a result of thisstep, the Inspectorate has been in a better position to target and adapt itsmonitoring of firms in the light of their internal health and safety policies.
Under Norwegian legislationconcerning the work environment, it is incumbent on employers to takesystematic steps to improve the working environment of every work station. In1992, regulations were introduced concerning internal monitoring of health andsafety at work by firms themselves. These new measures give priority to asystematic approach to health and safety at work, in contrast to thetraditional approach based on monitoring visits by the Labour Inspectorate. The1992 law renders this approach obligatory for employers.
This regulation was revised onJanuary 1, 1997 so as to facilitate the implementation of internal checks insmall and medium enterprises, which are less advanced in this field than the largestfirms. These texts are in their turn harmonised with EFTA's framework, which iscoordinated with European directives in the field of health and safety at workin the frame of the European Economic Area-agreement.
The underlying requirement of the newregulations gives emphasis to the responsibility of employers and this processdemands a democratic dialogue with the employees. The concept ofself-regulation of health and safety at work by firms is grounded in theintegration of these issues with the internal organisation of the firm,converting it into a contribution to the firm's overall productivity and makingit a management issue rather than a problem of extra costs.
Its basic objective is to encouragea shift away from a method of inspection led by the Labour Inspectorate whichbecomes increasingly detailed and burdensome as a result of the growingcomplexity in technology. It leads towards an assumption by the firm ofresponsibility for the establishment of a self-regulating health and safety environmentat work.
This also brings with it the needfor a documentation comprising elements such as a description of the aims of afirm's health and safety at work policy, a description of roles andresponsibilities in relation to health and safety at work, safeguards to be setup on the basis of a risk assessment, routine procedures for an internalself-monitoring system, and routine procedures for the undertaking ofcorrective measures. The action is set in motion by the Labour Inspectorate,but is implemented by the firms themselves.
In other words, the firms areobliged to produce an outcome, for which they need to define their own themeans whereby they achieve that outcome. These means must however be explicitlylaid down in internal monitoring reference manuals. As a result of theselegislations, the relationship between Labour Inspection and the firms hasundergone a profound transformation over the years as Labour Inspectorate nolonger checks machines, but instead monitors a firm's health and safety at workpolicy.
The implementation of thisconception brings about a significant change in the methods of labourinspection; specifically the process of inspection begins with an examinationof the documentation prepared by the firm. Thus, in the chemical industry for example as in all sectors,the law on workplace environment makes the employer responsible for theorganisation of health and safety at work policy. The employer must thereforemake it possible to assess risk factors at every work station and take thecorresponding technical preventive measures. It is also the duty of theemployer to inform his staff and worker representatives of the risks they faceand the preventive measures they should take in order to ensure health andsafety. Firms should restrict the amount of dangerous chemical products used atany one work station, and provide health and safety at work trainingspecifically adapted to the work station.
For the Inspector's part, he or she,by undertaking a systematic audit, would be able to ask questions concerningthe list of dangerous chemical products and the internal monitoring system. TheLabour Inspectorate therefore, as a matter of priority, examines thedocumentation on the organisation's health and safety at work policy as definedby the employers themselves. A certain amount of time is needed to set up thisnewly established system of inspection, but firms have gradually beenincorporated into it.
This process of change has hadconsequences for the planning of the monitoring activities of the LabourInspectorate, which is now in a better position to target its interventions inaccordance with extent to which firms are committed to an internal health andsafety policy.
Firms are categorised in four groupsaccording to the extent of their compliance with this new mechanism, and aspecific approach to intervention is defined for each category. The firstcategory embodies firms possessing the means and exhibiting effectivecompliance with new guidelines. Such firms in principle are no longer in needof technical monitoring. Firms falling into the second category are those whichare desirous to comply but, especially on account of their small size, lackingthe resources to do so. Such firms receive advice and assistance in the establishmentof inter-firm internal health and safety at work inspection services. Firms inthe third category are those having neither the desire nor the means to comply,while those in the fourth category are the ones which possess the necessaryresources but have yet to embark on the process. Firms in the last category arethe subject of in-depth internal technical monitoring, and risk incurringpenalties amounting to twice the estimated cost of establishing aself-monitoring system.
The procedure followed by the LabourInspectorate is very articulate and systematic. If a visit to a firm shows thatthe internal health and safety monitoring system is not in place, or if asystematic audit reveals deficiencies in the existing system, the LabourInspectorate notifies the firm that it must set one up or remedy the existingdefects. After each monitoring visit the firm receives a list of observationsand must remedy any defects within six months. The financial penalty fornon-compliance is calculated at least at double the cost of establishing theself-monitoring system. However, there has been no change in the structure ofthe Labour Inspectorate itself, although the training of Inspectors has beendevised so as to enable them to modify their monitoring methods.
Self-monitoring of health and safetyhas had organisational effects in the larger firms because they have needed tomake it an internal objective of each department. The opportunity to recruitinter-firm technicians in health and safety has been developed for the benefitof small and medium enterprises. The information received by firms has beenchanged.
Within firms, a condition for thesuccessful self-monitoring health and safety policy is the active participationof the social actors. Workers are supposed to be kept informed of the risksthey can be subjected to, and of the procedures which enable them to avoid orreduce those risks. They must adhere actively to these procedures since it isthey who will, at least in part, have to put them into practice.
The firms themselves have had torelease the resources needed to set up this policy, but it is believed that thesavings arising from the internalisation of monitoring procedures, especiallythrough a decline in work stoppages, are well in excess of the initial costs.In 1996, sixty nine percent firms who had set the system up reckoned that theimplementation of the health and safety at work policy could save themsignificant sums, while most firms expected to achieve positive economicreturns from a systematic approach to these issues.
The results of the establishment ofthis integrated monitoring methodology into firm activity can be evaluated onthe basis of two principal indicators. The first being the development of thepreventive methodology in the field of health and safety at work, and ofworking conditions within firms. Between 1993 and 1996 the number of firmscompleting the adoption of this methodology grew from eight per cent to fortyfive per cent. The second indicator is that the rate of workplace accidentsseems to be closely correlated to the adoption of the new methodology. Thus ina firm which had established this procedure since 1988, days lost per yearthrough accidents at work declined from an average of eighty in 1981-87 totwenty since 1991. The very small increase in recent years indicates that thepolicy has doubtlessly been less aggressively pursued.
The fact that the internalmonitoring of risk to health and safety at work has mainly been applied by thelarger firms has led the authorities to reexamine the mechanisms of applicationof the process. The changes introduced in January 1997 were based on theprinciple of adaptation of the methodology to the size of a firm, so that theefforts required of small and medium enterprises were only those which weretruly necessary and not the entire range more suitable to larger concerns.
The existence of a hardcore ofrefractory firms, who have resisted the introduction of the self-monitoringmechanism, has led the Labour Inspectorate to tighten up traditional monitoringprocedures on them after an initial period of tolerance. The approach describedhere is a particularly innovative one, based on sustained commitment on thepart of employers and also on the ongoing involvement of the staff of the LabourInspectorate.

Senin, 12 Desember 2011

What's the secret to a long and healthy life?

Over the last 200 years, the life expectancy of the average human being has doubled 
and research has shown that in each passing year, 3 months can be added to the 
worldwide estimation of 65 years for men and 70 for women. 

Longevity canhave a marked difference in where a person lives; Japan currently leads the way withtheir women living on average to 84 years of age and the men 77. And yet, it isa universally known trend fact that people are desperately seeking to find theelixir of life. The masses’ dream to stop the ageing process and find theability to live forever has created countless industries who supply everypotion, herb and pill.
Science does notlag far behind either, and many studies are being conducted that inform thepublic of ways to keep fit, remain healthy, and enjoy life. In this regard,some surveys were also conducted with Centenarians whose advice and personalrecommendations were as different and individual as they were. Their suggestionsranged from cold showers, yoga, keeping an active body and mind, and abstinencefrom alcohol.
It would appearthat apart from maintaining a healthy lifestyle with a balanced diet, frequentfresh air and exercise, one of the most important aspects to living a long lifeis to remain stress free. Stress is known as the silent killer and cantragically lead to a heart attack.
That iscertainly one common factor that all people living healthy share, and that isthe ability to remain calm in any situation. Everybody at some time has a majorevent in their lives, often involving major upheavals or a crisis of some sort,but some people are able to stay relaxed and take things in their stride. Thisstress free style of living keeps the working components of the body inexcellent shape.
Take theItalians for instance. They are the longest living Europeans. They believe ingoing home for lunch followed by a short sleep. Their relaxed attitude to lifeis proof to their longevity. If an opinion poll were taken, worldwide, it isdoubtful if many people would be found who do not desire to live a long andhealthy life. Effective stress management has been known to work wonders forpeople’s health. Maybe its time we tried it out also.


Minggu, 11 Desember 2011

Beating the Blues with Exercise...

Exercise as an antidote to depression and anxiety is 
not a new concept.




Exercise as an antidote to depression and anxiety is not a new concept. In the 18th century Scotland, doctors in mental hospitals prescribed heavy farm chores as "the best medicine" for their patients and documented marked improvements in mood and behavior. Now scientists are studying the link between exercise and mood changes at close range and coming up with some fascinating results.

One expert in the field says "exercise is clearly associated with mental-health benefits." And moderate exercisers show lowered blood-pressure levels and a resultant positive mood. The key is moderate exercise, performed a minimum of 30 minutes, three or four times a week. Brisk walking, swimming, lifting weights, and bicycling - all achieve good results.

People who exercise regularly, even at something as simple as walking or bicycling, are more flexible. They experience less stress on the muscles and joints when they do bend down the wrong way. Conditioned muscles recover faster, too. It's the couch potato who hauls himself erect one Saturday afternoon to rake the leaves or shovel snow who has trouble

Sabtu, 10 Desember 2011

Understanding health promotion...


The United Nations recognises that the enjoyment of the highest attainable standard of health is a fundamental right of all people.




The United Nations recognises that the enjoyment of the highest attainable standard of health is a fundamental right of all people. Health promotion is based on this critical human right and offers a positive and inclusive concept of health as a determinant of the quality of life, encompassing mental and spiritual well-being. Health promotion is the process of enabling people to increase control over their health and its determinants, so ultimately to improve their health. It is a core function of public health and contributes to the work of tackling both communicable and non-communicable diseases and other threats to health. Health promotion not only embraces actions directed at strengthening the skills and capabilities of individuals, but also action directed towards changing social, environmental and economic conditions so as to alleviate their impact on public and individual health. Therefore, health promotion is not just the responsibility of the health sector, but goes beyond to embrace how different sectors can contribute to healthy life-styles and overall well-being. As an integrated and multi-sectoral approach, health promotion draws on strategies from multiple fields of study including anthropology, epidemiology, sociology, psychology, public health, political science, education Health promotion emerged in the 1980s as an integrated approach to health development for achievement of the Alma Ata goal of “health for all by the year 2000”. The health promotion perspective advocated focusing more attention on addressing the broad, underlying determinants of health as opposed to the manifestations of ill health. A health promotion approach recognises that people’s health is affected by a broad range of factors (determinants) beyond their individual genetic makeup, including the conditions in which they live and work, personal habits, environmental factors, and social and cultural norms. Unless the health care sector fully recognises these broad determinants of health through policy directions and through how health services are planned and delivered, health care interventions run increased risks of not improving people’s health in a sustainable way. 
The Ottawa Charter for Health Promotion, adopted in 1986 at the first International Conference on Health Promotion, identifies three basic strategies for health promotion. These are advocacy for health to create the essential conditions for health, enabling all people to achieve their full health potential, and mediating between the different interests in society in the pursuit of health. These strategies are supported by five priority action areas:
1. Build healthy public policy: Health promotion goes beyond health care. It puts health on the agenda of policy makers in all sectors and at all levels, directing them to be aware of the health consequences of their decisions and to accept their responsibilities for health. Health promotion policy requires the identification of obstacles to the adoption of healthy public policies in non-health sectors, and ways of removing them. The aim must be to make the healthier choice the easier choice for policy makers. 
2. Create supportive environments: Heath is critically linked to and affected by other social, economic and developmental sectors. Health promotion action works to generate living and working conditions that are safe, stimulating, satisfying and enjoyable. 
3. Strengthen community action: Health promotion works through community action in setting priorities, making decisions, planning strategies and implementing them to achieve better health. At the heart of this process is the empowerment of communities - their ownership and control of their own endeavours and destinies, including developing flexible systems for strengthening public participation in and direction of health matters and health services. 
4. Develop personal skills: By providing information and education for health and for enhancing life skills, we increase the options available to people to exercise more control over their own health and over their environments, and to make choices conducive to health. This has to be facilitated by all levels of the health system, as well as in schools, home, work and community settings. 
5. Re-orient health services: The role of the health sector must move increasingly in a health promotion direction, beyond its responsibility for providing clinical and curative services. This mandate should support the needs of individuals and communities for a healthier life, and open channels between the health sector and broader social, political, economic and physical environmental components. 
Health promotion and effective management systems
There are five basic ways in which embracing health promotion can also serve to strengthen health sector management systems and structures, particularly at the district level. First, strengthening staff skills and mandate in health promotion can contribute to improved quality of care and client-responsiveness of care. Part of the measurement of effective management systems is their ability to ensure that services are being utilised by those who need them, and community perceptions of service quality is a major factor in decisions to use particular service providers.
Second, open and transparent communication is a crucial process in health promotion, as well as a critical management skill. Strengthening supervision processes rests substantially on communication skills and enabling interactive sharing and learning from both supervisor and supervisees.
Third, implementing a health promotion approach as described above requires the formation and effective functioning of networks both within the health sector (such as between public, NGO and private providers), and across multiple sectors (education, agriculture, community development and others). These networks can also help in providing information relevant to a variety of district health management decisions (particularly for sectoral planning and monitoring), and for helping decisions to be implemented.
Fourth, health promotion can contribute to enhanced cost-effectiveness. Helping people to understand the causes of ill-health and how to protect against illness will save resources that might otherwise be spent on treating recurrent cases of illness. This is particularly true where partners are involved in health promotion messages. For example if teachers providing messages about sanitation or nutrition can positively influence family practices, a health benefit is achieved with little direct cost to the health sector. A health promotion approach, particularly when combined with analysis of HMIS data and other information sources, can also help to ensure more effective allocation of limited resources (including human, financial, and pharmaceutical) between primary, secondary and tertiary services.
Finally, good management at a district level includes appropriate implementation of national and provincial policies, part of internal responsibility or accountability within the health sector. As noted below, there is a strong foundation for a health promotion approach within the national health policy framework in Pakistan.
Health promotion in Pakistan
GoP policy documents are strongly supportive of embracing a health promotion perspective in the public health system in Pakistan, particularly the PRSP and the MTDF which set the road-map for future health interventions in the country. The overall health sector vision for 2005-2010 outlined in the MTDF is for a healthy population practicing a healthy lifestyle, with a sound health care system that is effective, efficient and responsive to the health needs of low-socio-economic groups especially women in the reproductive age. Several strategies are proposed to “make the paradigm shift in the policy from curative services to preventive, promotive and primary health care”. The following excerpt from the PRSP also highlights this shift: “Pakistan, being a signatory to MDGs, needs to improve the performance of the health sector significantly to ensure good progress towards reaching the MDGs. With this in view, the medium term health strategy is focused towards raising public sector health expenditures through a focus on prevention and control of diseases, reproductive health, child health, and nutrient deficiencies. The thrust of public expenditures is geared towards primary and secondary tiers. The approach provides a clear shift from curative to preventive health care and focuses in disadvantaged, weaker sections of society especially those belonging to rural areas. It aims at promoting gender equity through targeted interventions….”
However, while these policy documents at national (as well as provincial) levels have endorsed a health promotion approach, how to make this shift in practice is still very little understood. Furthermore, “health promotion” is usually equated with the narrower “health education”, and particularly with creating widespread public awareness on health issues through the use of mass media. Currently, responsibilities for health promotion are not clearly laid out, and the training of most health care workers does not emphasise communication skills or client-oriented approaches. Health workers are not trained to help people understand and then respond proactively to the diverse factors in their own environments and communities that affect their health. Lady Health Workers, the backbone of preventive health services for women, are perhaps the only cadre whose responsibilities fully embrace client-focused health education, but even LHWs have little in the way of time or tools or materials to help them convey broad messages around nutrition, hygiene, or infection control on top of their responsibilities related to family planning provision and advising on pregnancy care. District government officials recognise that the best and most cost-effective way to improve the health of poor women and men in rural Punjab is to help them prevent or avoid illness, yet this is not explicitly the mandate for public health workers at BHUs, nor is it integrated into how health workers are monitored and managed. In part, they are hampered by a lack of information about how communities themselves understand health promotion and what traditional knowledge suggests about illness prevention, which should be a starting point for crafting effective health education messages as well as for health worker efforts to mobilise community action.
Capacity building and systems strengthening for health promotion
Based on a research it was concluded that a more systematic approach is required to build broad-based capacity for health promotion across a wide range of cadres, and to build recognition of the central role that a health promotion in effective and efficient primary health care among planners, managers and policy makers at various levels. 
The focus on health worker training needs to be supplemented with advocacy and awareness building among managers. Systems for health promotion, or even for health education, are not well defined at any level of the public health service in Pakistan. A social work organisation recognises that, starting from this base, it will be difficult to achieve strong systems development within a comparatively short timeframe of five years. One key objective at the systems level will be to identify an appropriate institutional or operational home for Health Promotion within the Department of Health and the Department of Population Welfare in Punjab. Consequently, we are proposing to focus on strengthening the “orientation”, first of managers and staff, and then of policies and procedures towards gender-sensitive health promotion. These are the necessary first steps in systems strengthening, which should be viewed on a ten to fifteen-year timeframe.
The strategy to improve health in Pakistan should have a dual focus on health promotion and on management systems. With the goal of increasing access to health services by poor women and men, these two themes are more like two sides of a single coin. Social audits and poverty assessments have shown that poor women and men are often not choosing to use public health services in Pakistan because they are treated badly by service providers and do not feel that the services really respond to their needs, or have experienced the lack of responsibility within the system (absence of providers during working hours, charging inappropriately for services). Implementing a health promotion orientation in health services can help to ensure that services are seen as relevant by poor women and men, addressing the first deficiency, while the focus on management systems, particularly related to supervision, responsiveness and responsibility or accountability, will help to address the second deficiency. In implementing this strategy an  analysis of the district-level management capacity and systems through a “health promotion lens”  is needed in order to ensure that systems strengthening promotes the intended shifts from curative to preventive care and tertiary to pro-poor primary care as outlined in the national policy frameworks. 
Strengthening management capacity in areas such as evidence-based planning and supportive supervision and monitoring in turn will facilitate implementation of a health promotion approach within primary and secondary-level facilities.
Capacity development, and over time systems development for health promotion needs to take place in several directions. At the fourth international conference on health promotion in Jakarta in 1997, five priorities for health promotion in the 21st century were identified:
promoting social responsibility for health 
increasing investments for health development 
expanding partnerships for health promotion 
increasing community capacity and empowering individuals 
securing an infrastructure for health promotion 
These priorities were again embraced in the 2005 Bangkok Charter on Health Promotion in a Globalised World. To date all five of these priorities are immediately relevant for Pakistan  Action in these areas will be critical for achieving the policy objectives, including for the achievement of the MDGs for health.

Jumat, 09 Desember 2011

“Health, the greatest of all we count as blessings.” -- Ariphron

“Health, the greatest of all we count as blessings.” 
--Ariphron



The saying may be true but in Pakistan this blessing still needs to be worked upon in order to increase the efficiency of the system. One of the key reason as to why the western countries are ahead of the Pakistan and similar countries in the area of health is the presence of the appropriate infrastructures and policies. 
It should however be pointed out that at present much work with regards to health is being done in Pakistan at grass root level along with international NGOs and agencies also participating and funding various health projects in order to improve health in all Pakistani communities ranging from the rural to the urban and from the lower to the higher classes of Pakistan. 
Apart from the work that is already being done presently, there is a need to establish an infrastructure for health research in the provincial health departments with the collaboration of Pakistan Medical Research Council centres. Along with this, the personnel should also be trained for the purpose and deployed with special incentives. Policy- and decision-makers, planners and managers then also need to understand health research and recognize its importance. With regards to this orientation workshops are a great help to introduce health systems research and illustrate its importance to the planners, policy-makers and health managers. If properly executed then The Health Services Academy of the Ministry of Health and the Pakistan Medical Research Council could be the forum where regular interaction and coordination could be organised for policy-makers and health managers. 
Decision-making in the health sector takes place at the macro-level whereas implementation takes place in the regions, going down to the village level through different stages. Health policy is the responsibility of the Federal Ministry of Health with the assistance of the attached health departments. 
The main objective of health systems research is to bring about improvement in the health of the people by increasing the effectiveness and efficiency of the health care system. In Pakistan, the research can be initiated on the basis of the available data on the financial and physical position of the health sector. In Pakistan, health systems research has the potential to play an important role in the achievement of health for all.
Decline in the incidence and impact of infectious diseases and awareness of chronic diseases have raised the public's expectations of the health system. However, only a small portion of the gross national product is spent on health in the public sector. Low economic and high population growth and demand for resources by other sectors have left little prospect of increasing the budget for the health sector. In this situation, the improvement can only be achieved through greater efficiency, which includes data collection on the inputs and outputs of the health sector, which will provide feedback for planning, implementation, monitoring, evaluation and strengthening of concerned management and administration. 
In the recent years, Pakistan has been following a plan of action to achieve the goals of health for all through the establishment and improvement of the primary health care network. This includes providing medical equipment, staff and medicine to the primary health care facilities through enhanced allocation, skill development of staff in the outlets and employment of lady health workers in the country. Assessment of the present progress of the primary health care facilities for the sake of improvement in the future is of considerable importance. Some of the most important indicators for measuring the progress of health for all are as follows. 
Health policy indicators: These include resource allocation, degree of equity of distribution of resources, community involvement, degree of decentralisation in decision-making and organizational framework, and the managerial process. 
Indicators of the provision of health care. These include progress in availability, accessibility and use of the health care services and the quality of care. They should be related to the specific types of services that the national health strategy aims at providing. 
Health status indicators: These include changes and trends in the health status of the population. 
Social and economic indicators: These include demographic and economic trends, income distribution, education, housing and food availability. 
It should be noted here that, in all the plans, health targets and indicators have been set at the levels of other regional countries without comparing resources. The absence of a research-based approach to allocating resources in line with the targets ultimately creates problems. As a result, the decision-makers are provided with incomplete feedback which results in a gap between targets and achievements. An example from a five-year plan illustrates the problem. The infant mortality rate for 1993 was taken as 86 per 1000 live births. In the Eighth Five-year Plan, the target was to reduce this rate to 65 per 1000 live births by 1998. The infant mortality rate in the country was reported to be 95 per 1000 live births. There is an open question of how to bring down the infant mortality rate by 21 points during the five years of the plan. Were there sufficient resources, i.e. funds, personnel, and other infrastructure available to achieve this target? What was the basis for calculating all these variables? Were these variables based on past trends, and do they provide consolidated ground for the policy-makers to approve the same targets? Were there adequate data available to support the targets and achievements? Most of the questions have no answer because of the absence of health systems research in the country. 
Health systems research aims to discover new ideas for the benefit of the people. It is time to introduce and implement the strategy of national objectives of health through a well established system of health research. Only such an approach will lead to truly achieving the goal of health for all.