How to remove Fatness(Mootapa)...?

Mootapa Kaisay Door kiya Jai...?

How to Remove Fatness(Mootapa)...?

Home Remedies For Tooth Pain (in Urdu)

Daanth Ka Dard ka liye Ghar say Illaj.

Preventing Weight Gain...

If you're currently at a healthy weight, you're already one step ahead of the game. To stay at a healthy weight, it's worth doing a little planning now.

Or maybe you are overweight but aren't ready to lose weight yet. If this is the case, preventing further weight gain is a worthy goal.

As people age, their body composition gradually shifts — the proportion of muscle decreases and the proportion of fat increases. This shift slows their metabolism, making it easier to gain weight. In addition, some people become less physically active as they get older, increasing the risk of weight gain.

The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer.

Choosing an Eating Plan to Prevent Weight Gain

So, how do you choose a healthful eating plan that will enable you to maintain your current weight? The goal is to make a habit out of choosing foods that are nutritious and healthful. To learn more, visit Healthy Eating for a Healthy Weight.

If your goal is to prevent weight gain, then you'll want to choose foods that supply you with the appropriate number of calories to maintain your weight. This number varies from person to person. It depends on many factors, including your height, weight, age, sex, and activity level. For more, see Balancing Calories.

Get Moving!

In addition to a healthy eating plan, an active lifestyle will help you maintain your weight. By choosing to add more physical activity to your day, you'll increase the amount of calories your body burns. This makes it more likely you'll maintain your weight.

Although physical activity is an integral part of weight management, it's also a vital part of health in general. Regular physical activity can reduce your risk for many chronic diseases and it can help keep your body healthy and strong. To learn more about how physical activity can help you maintain a healthy weight, visit Physical Activity for Healthy Weight.

Self-monitoring

You may also find it helpful to weigh yourself on a regular basis. If you see a few pounds creeping on, take the time to examine your lifestyle. With these strategies, you make it more likely that you'll catch small weight gains more quickly.

Ask yourself—

Has my activity level changed?

 Am I eating more than usual? You may find it helpful to keep a food diary for a few days to make you more aware of your eating choices.

If you ask yourself these questions and find that you've decreased your activity level or made some poor food choices, make a commitment to yourself to get back on track. Set some reasonable goals to help you get more physical activity and make better food choices.

Want to learn more?

Keeping the Weight Off

Losing weight is the first step. Once you've lost weight, you'll want to learn how to keep it off.

Try the fitness challenge to find out how strong you are.

Ask 10 experts for their definition of fitness, and you’ll hear 10 different answers.

 That’s because how you define the word depends on the type of performance you expect. Some athletes need to develop a particular type of fitness over all others—powerlifters at one extreme, marathoners at another—but most of us are at our best when we achieve balanced fitness. In other words, we’re good at everything a healthy, active man needs to be able to do.

On these points the experts agree: You need core stability. You need lower-body strength and power to run, jump, and lift heavy objects off the ground. You need torso strength to lift your own body weight in repeated challenges. And you need enough endurance to run a mile without stopping for defibrillation.

That’s why we asked our experts to create seven fitness tests that will help you assess the shape you’re in. Start with the three challenges below, which measure core and upper-body strength—areas guys generally care about most. (You can see all 7 fitness tests in Are You MH Fit?) But don't just do these exercises once; make them part of your regular workout and you'll quickly broaden your shoulders, build your biceps, and chisel your torso. And become as fit as you've ever been. 

And don’t aim for average. Keep working at these exercises until you're not just fit, but Men’s Health Fit. Let the games begin.

Fitness Test #1: Core Stability

Fitness begins in the middle of your body. That’s also where it ends, if your core isn’t strong and stable. Not only do the muscles in your torso defend your spine against unwanted movements—the twists and jolts that produce injuries—but they also enable the movements you do want. They’re the linchpins that allow coordinated actions of your upper- and lower-body muscles.

So we’ll start with the plank, a fundamental test of core stability and endurance. The average guy should be able to hold a basic plank for 60 seconds, says strength coach Nick Tumminello. If you aspire to be Men's Health Fit, you should be able to do a more challenging version for the same amount of time.

You’ll need something long, solid, light, and straight, like a broom handle or dowel. Assume a basic plank position, with your weight resting on your forearms and toes. Your body should form a straight line from neck to ankles. You want your feet hip-width apart and your elbows directly below your shoulders.

Have a friend set the dowel along your back. It should make contact at three points: the back of your head, between your shoulder blades, and your tailbone. Hold that position. Stop if your body loses contact with the dowel at one of these three points.

If you can hold your position for 60 seconds, stop and rest for two minutes. Then do the plank with your feet on a bench. (You won’t be able to use the dowel, because it will slide off.)

Nailed it? Rest two minutes and try this version: With your feet back on the floor, move your arms forward so your elbows are beneath your eyes instead of your shoulders. If you can hold this one for 60 seconds, congratulations: You’re Men's Health Fit.

Planks are a big part of the 2012 Spartacus Workout, which readers are calling their favorite workout ever. The best part is its simplicity—all you need are dumbbells, a stopwatch, and some serious grit. Are you tough enough to try it?

THE SCORECARD

Below average: You can’t hold a basic plank 60 seconds

Average: You go 60 seconds

Above average: You can hold a plank 60 seconds with your feet elevated on a bench

Men's Health Fit: You can hold a plank with your arms extended for 60 seconds

Fitness Test #2: Pushups

The bench press is the best size- and strength-building exercise for your chest. And yet the lowly ground-based pushup actually works more muscles, even if it doesn’t allow you to hit certain ones with maximum intensity.

Like the bench press, the pushup works your chest, shoulders, and triceps to exhaustion. It’s also a core exercise, forcing muscles in your abdomen, hips, and lower back to work hard to keep your spine in a safe position. But the biggest benefit of the pushup may be the way it forces the web of muscles surrounding your shoulder blades to man up and support your shoulder joints, which can become dysfunctional on a steady diet of bench presses.

This test, courtesy of Martin Rooney, one of the world's top strength and conditioning coaches, may be humbling for you, particularly if you’re at your best with your back on a bench and a barbell in your hands. Assume a pushup position with your hands directly below your shoulders, your feet hip-width apart, your weight resting on your hands and toes, and your body in a straight line from neck to ankles.

Lower your body until your chest is about an inch above the floor, pause for 1 second (this is essential), and then return to the starting position. Complete as many consecutive pushups as you can while maintaining strict form.

THE SCORECARD

Below average: Fewer than 15 pushups

Average: 16 to 29 pushups

Above average: 30 to 44 pushups

Men's Health Fit: 45+ pushups

Fitness Test #3: Chinups

Just as the bench press has replaced the pushup in many exercise programs, so has the lat pulldown replaced the chinup. And that’s a shame. Both exercises hit the featured muscles in the upper and middle back—the lats, lower trapezius, and rear deltoids—but the chinup goes lower and deeper. Because you’re hanging from a bar rather than sitting on a padded seat, you force muscles in your middle back to work with the muscles in your hips and lower back to keep your spine in a safe position.

“Chinups are a great test of upper-body strength and endurance, core stability, and spinal stabilization,” says Men’s Health advisor Alwyn Cosgrove, C.S.C.S., coauthor of The New Rules of Lifting for Abs. Pulldowns are certainly easier, but as with so many things in life, limited effort produces limited rewards.

Grab a chinup bar using a shoulder-width, underhand grip. Hang at arm’s length. Pull your chest up to the bar, pause for 1 second, and then slowly lower your body back to the starting position and repeat. A repetition counts only if you start from a dead hang with your arms straight.

THE SCORECARD

Below average: Fewer than 3 chinups

Average: 3 to 7 chinups

Above average: 8 to 10 chinups

Men's Health Fit: More than 10 chinups

The lethal 'C'

Gynecologists have made it necessary for all expecting mothers to get themselves tested for Hepatitis C. 

According to National Programme for Control and Prevention of Hepatitis (NPCPH), there are about 5 to 6 per cent of hepatitis C patients. But the number of those with hepatitis C could be significantly higher if the entire Pakistani population were screened for the disease. Karachi-based general physician Dr Abu Talib explains about the disease.

"Hepatitis C is an infectious disease that affects the liver. It stops it from functioning properly and leads to swelling of the liver. The infection is often asymptomatic, but once established, chronic infection can progress to scarring of the liver (fibrosis), and advanced scarring (cirrhosis) which is generally apparent after many years. 

Every human being requires a healthy liver as it fights against infections and stops bleeding. It also removes drugs and other poisons from your blood, storing energy for whenever it is needed." 

Who is at risk?

According to Dr. Abu Talib, hepatitis C infection is caused due to the hepatitis C virus (HCV). People at risk may include:

* Long-term kidney dialysis

* Regular or direct contact with blood at work (for instance, if you are working as a health care worker)

* Have unprotected sexual contact with a person who has hepatitis C 

* Share a needle with someone who has hepatitis C

* Receive blood or organs from a donor who has hepatitis C

* Share personal items such as toothbrushes and razors with someone who has hepatitis C (less common)

* Born to hepatitis C infected mothers (this occurs in about 1 out of 20 babies born to mothers with HCV).

Symptoms:

Some of the common symptoms of the disease include abdominal pain (right upper abdomen) and swelling (due to fluid called ascites); bleeding from the oesophagus or stomach (due to dilated veins in the oesophagus or stomach called varices); dark urine;

fatigue; fever; jaundice; loss of appetite and nausea. 

Women and hepatitis C:

Hepatitis C does not spread through casual contact such as sneezing, coughing, hugging, or sharing drinking glasses. She suggests that women who have undergone a C-section or some other sort of surgery that requires blood transfusion should be tested for HCV, as blood transfusion is one of the main causes why this disease spreads. Many expectant women who are diagnosed positive for HCV have to wait till the baby is born, as the drugs are supposed to harm the foetus. Transmitting the virus to their babies during pregnancy or birth is one of their biggest concerns. 

Studies consistently show that the rate of transmission is low, about 5 per cent or 1 in 20 pregnancies; transmission only occurs when the women are diagnosed HCV RNA positive. Women who have chronic hepatitis C (that is, they still have HCV after six months of birth) do not tend to develop liver cirrhosis (scarring), liver cancer, or liver failure as rapidly as men. The female hormone oestrogen is said to protect women from liver damage. But the protective effect of oestrogen may diminish after menopause, as women's bodies produce fewer hormones.

Although HCV has been detected in breast milk in some studies, there is no indication that breastfeeding transmits the virus. Most experts do not discourage HCV-positive women from breastfeeding. But women who have cracked or bleeding nipples should be careful and consult the physician before breastfeeding. HCV is not transmitted from mothers to children through normal household contact. 

Ribavirin (medicine for hepatitis C treatment) is known to cause miscarriages and birth defects, so women should not use this drug during pregnancy. Most doctors also recommend that interferon (another hepatitis drug) should not be taken during pregnancy because of its effects on the foetus. 

Don'ts for people with hepatitis C:

Be careful not to take vitamins, nutritional supplements, or new over-the-counter medications without first discussing it with your health care provider. Try to avoid any substances that are toxic and affects the liver (hepatotoxic). Even a moderate amount of toxic substance speeds up the progression of hepatitis C, and reduces the effectiveness of the treatment.

This week for You....Women

This week You! takes a look at the health problems that are most prevalent in women all around the world... 

Osteoporosis: 

The word osteoporosis literally means 'porous bones', or in other words, bones that are filled with tiny pores, or holes. Our bones change constantly - breaking down and being rebuilt as part of the living process. If the rate of renewal does not equal the rate of breakdown, bone loss occurs. If this continues over the years, this results in osteoporosis.

There are a number of factors that can contribute to the development of osteoporosis including heredity, premature menopause, lack of exercise, smoking, irregular menstrual cycles and weight.

Low intake of calcium during childhood predicts one's chances of developing osteoporosis later in life. It is advised to focus on diet that is rich in calcium. Some rich sources of calcium include milk, yoghurt, cheese, oats etc. Many other nutrients like magnesium, vitamin C, vitamin D, zinc, folic acid and boron are equally essential for healthy bones. 

Exercise is also extremely important for the prevention of osteoporosis. Doing some weight-bearing exercises such as brisk walking, running, stair-climbing or aerobics can be beneficial.

Breast cancer:

Every year, over 40,000 women worldwide lose their lives to this disease which isn't only curable but is also preventable. Breast cancer can be stopped if it's detected early. Some estimates suggest that an early detection pushes the chances of survival up to 90 per cent. 

A healthier lifestyle automatically translates into a lower risk for breast cancer. However, for women who lead erratic lives, breast cancer may be a possible problem in the future. For anyone who wants to decrease their chances of getting inflicted with breast cancer, the first step would be to control their diet and weight. 

The first thing all women need to do is make sure that they get their breasts examined on an annual basis. For women who have passed the 40 year mark, getting regular mammograms is essential for keeping breast cancer at bay. Both mammograms and clinical screenings are equally important. If one misses the cancer, the other might detect it. This is true for both procedures as there are cases where mammograms become useless and a clinical screening is vital and vice versa.

Factors that place women at a higher risk are:

* Women who have a family history of breast cancer

* Those that started their menstruation cycle at a later age

* Women who have a history of consanguineous i.e. marriages within the family

* Those with a body mass index that is equal to or greater than 30 (women who are overweight or obese)

* Women whose birthing trends show a higher parity (number of times a female gives birth)

* Along with women who gave birth to their child at a later age and have a positive history of abortion.

Periods:

Painful Periods (Dysmenorrhoea)

It is estimated that between 50 to 70 per cent of women endure some degree of period pain and cramping. Every month many women suffer from pain around the time of their periods. For some women the pain can be so debilitating that they are forced to take time off work or can only get through their periods by dosing themselves with painkillers. 

Obviously pain is the overriding symptom in dysmenorrhoea, but many women will experience other symptoms, including nausea, diarrhoea/constipation, fainting/feeling dizzy, light-headedness, headaches, exhaustion and lethargy

Vitamin B6 is needed to produce 'good' prostaglandins which help in relaxing and widening the blood vessels. This vitamin has been shown to significantly reduce the intensity and duration of period pains. So it is worth taking a good B-complex supplement. Other nutrients like magnesium, vitamin C and E, zinc and Essential Fatty Acids (EFAs) are quite helpful in relieving the pain. 

If you want to ease the pain, include pineapples and berries of any kind (such as blackberries, blackcurrants, strawberries and even grapes) in your diet. The intake of fish or linseed oil capsules will also aid in keeping the 'bad' prostaglandins under control. 

Irregular Periods:

Suffering from irregular periods is a fairly clear indication that your cycles have become imbalanced. Irregular periods can be extremely difficult or even impossible to track.

Many women are unconcerned about having irregular cycles until they begin trying for a baby. Minor cycle irregularities are common. For example, you may have your period on day 23 of one month and then the next month on day 35.

The following symptoms are characteristic of irregular periods, and you can experience a combination of any or all of these:

* Large gaps with no periods

* Some gaps and then periods coming too frequently for a while (for example, two in one month) followed by gaps again.

* No periods for a long time and then bleeding continuously for a few weeks.

Stress and imbalances in thyroid function can be an important factor in causing irregular periods. Vitamins B2, B3 and B6 are necessary for thyroid hormone production and B5 (pantothenic acid) is essential for optimum adrenal function. The easiest way to make sure you are getting a good supply of these vitamins is to take them in the form of a good B-complex tablet. 

It is also believed that antioxidants have the ability to prevent cells from mutating. In other words, they prevent cells from becoming 'abnormal'. Antioxidants include vitamins A, C and E; so, make sure you are getting enough of these valuable nutrients.

Fibroids:

Fibroids are non-cancerous growths in or on the muscular wall of the womb and affects almost 20 per cent of women over the age of 30. They can vary in number and size, depending on the individual. Some fibroids can be as small as a pea, but others can be as large as a seven- or eight-month-old foetus. 

The main symptom of fibroids is heavy periods. Some women experience pain with fibroids - not necessarily intense period pains, but a feeling of pressure and a dragging sensation in the abdomen. In some cases the first indication that there may be fibroids is when there is trouble conceiving (infertility) or maintaining a pregnancy (miscarriage).

What you eat is very important because it can help to control excess levels of oestrogen that can encourage the fibroid to grow. It is essential that you start taking vitamins A, B, C and iron. Try to avoid drinking regular black tea with your meals; this blocks the intake of iron from your food. Similarly, phosphates, found in fizzy soft drinks, will also prevent iron from being absorbed by the body. Herb teas and fruit juices are fine.

Polycystic ovary syndrome (PCOS):

Polycystic ovaries are ovaries that are actually covered with very small follicles in which the egg develops. In each menstrual cycle, follicles grow on the ovaries. Within those follicles the eggs develop, one of which will reach maturity faster than the others and be released into the fallopian tubes. This is known as ovulation. The remaining follicles (sometimes hundreds) will degenerate. 

In the case of polycystic ovaries, the ovaries are much larger than normal, and there are a series of undeveloped follicles that appear in clumps, rather like a bunch of grapes. Polycystic ovaries are not particularly troublesome and in many cases they will not even affect one's fertility. However, the actual problem starts when the cysts cause a hormonal imbalance. 

With the most extreme form of PCOS, you would tend to be overweight, have no or very few periods, be prone to acne, grow unusually heavy body hair, often on the face, breasts and inside of the legs, and be susceptible to mood swings. And can also result in problems with fertility and often recurrent miscarriages. Women with PCOS may be seven times more likely to develop diabetes because of problems with blood sugar balance. 

It is vital for women with polycystic ovaries to lose weight. This will help the hormone levels to return to normal and the symptoms of PCOS will start diminishing. 

Miscarriage:

Suffering a miscarriage is one of the most devastating things that can happen to a woman. Many women conceive easily and are not emotionally or physically prepared for the shock of losing a baby. 

A miscarriage, also known as 'spontaneous abortion', occurs when a baby (foetus) is lost spontaneously before the 24th week of pregnancy. In the case of a threatened miscarriage, where the risk of losing the baby is increased, one may experience:

* Bleeding from the vagina, often containing clots

* Blood in the vaginal mucous

* Abdominal pain and/or cramping

* Back pain

The nutrients that can be beneficial in preventing miscarriages are folic acid, vitamin E, selenium. Vitamin E is quite beneficial in thinning the blood and also prevents blood from clotting. While folic acid is essential for expectant mothers, it is extremely important for women who experience miscarriage.

To lead a healthy lifestyle you need.....

Salads are the healthiest way to go for anyone who is bent on achieving a fit and vigorous lifestyle. However, there are some ingredients included in salads that you need to steer clear of. You! takes a look...  

To lead a healthy lifestyle you need to make serious life changing decisions about your attitude towards food, exercise, and maintaining a healthy lifestyle. Adding fresh salads to the diet is something that is necessary as there are many benefits related to it. Fresh, raw vegetables contain vitamins, minerals, and fibre. However, you still need to be careful about the salads you consume. 

Salad bars in restaurants might seem like a good way to eat more vegetables but based on what you choose, you may just end up adding a lot of extra fat and calories to your meal. For instance, many dishes are loaded with mayonnaise, which turns your healthy meal into a fat fest. Read on to discover which foods you can eat as much as you like, foods that have some health benefits but should not be over consumed, as well as foods that one has to avoid at all costs.

Eat fest

Following are the ingredients used in salads that are healthy and can be consumed without you fretting about gaining those extra pounds. Before devouring a salad make sure it includes the following ingredients. 

Tomatoes

Tomatoes are rich in betacarotene, Vitamins C and E. They are a good source of lycopene; an anti-oxidant that helps in protecting the body against cancer. Tomatoes are also very low in calories.

Rice and vegetable salad

This can prove to be a great filling dish that is full of fibre and nutrients, especially if the salad is made from brown rice. The vegetables that the salad contains are good sources of vitamins and minerals, however, be sure to steer clear of oily dressings as they can be packed with hidden fat. 

Carrot and salary sticks

Both these vegetables are low in calories so, as long as you are careful not to dip them into anything high fat, you can eat both as much as you like. Celery is a good high fibre choice and carrots contain betacarotene, which the body uses to make Vitamin A. Betacarotine is also a powerful antioxidant and high intakes of it can help reduce the risk of heart disease as well as certain cancers.

Mixed lettuce leaves

The darker the leaves the more nutrients they contain, such as Vitamin C, folic acid and potassium. Here also one needs to watch out for oily salad dressings. Instead opt for balsamic vinegar or lemon juice to add flavour.

Be careful

Following are the foods that have some health benefits but you should be careful not to eat them in large quantities as they can prove to be unhealthy if consumed more than required.

Bean salad

As beans are high in fibre, bean dishes can be really filling. Pulses are also a good source of iron, making them an important food for people who don't eat meat. If the beans are in an oily dressing, drain off as much oil as you can before transferring them to your plate.

Pasta salad

Although pasta salads are a good source of starchy carbohydrates, make sure you only choose dishes with a tomato or vinegar based sauce. Also using mayonnaise in it will make it high in fat and calories.

Cottage cheese

This is a rich source of protein for vegetarians and contains calcium, which is important for healthy bones. Cottage cheese also includes Vitamin B, which helps maintain a healthy nervous system and is also low in fat. Always choose cottage cheese rather than potato salad or coleslaw if you are craving for something creamy.

A definite no no!

Following are the foods that have to be avoided at all costs if you dream of being fit, slim and healthy:

Croutons

Croutons might taste nice but when you spot them in a salad bar, we suggest that you keep walking. Croutons are usually cooked in either oil or butter, making them a very high-fat choice. In place of croutons to add a crunchy flavour to the salad, opt for carrots or seeds. That way you won't waiver from your healthy diet regime.

Coleslaw

Having coleslaw might sound healthy with all that carrot and cabbage but it includes a lot of mayonnaise, which makes it a bad choice if your motive is to reduce weight. If you cannot resist the consumption of mayonnaise then go for a small amount of it and choose calorie-reduced varieties if possible.

Potato salad

Unless the potato salad is of a low fat variety be sure to avoid eating it if you are watching your weight. This is because potato salads are usually packed with ample mayonnaise to turn your healthy diet regime upside down.