Muscular Dystrophy – Symptoms, Causes Types and treatment

An article about muscular dystrophy and its types.

Muscular dystrophy (MD) is a genetic muscle disease that is characterized by weakness of the voluntary muscles of the human body. It belongs to the group of inherited diseases that cause muscular weakness and loss.  In this disorder the muscle fibers are abnormally prone to injury. As a result of this phenomenon these muscles gradually become weak.

Some of these dystrophies manifest themselves in the infancy stage of and individual, whereas there are some which appear in the middle or later stage of an individual’s life.  A person with this disorder loses the ability to do things like walking, sitting upright, breathing easily, and moving his or her arms and hands. This muscular weakness can lead to other health concerns. Certain forms of MD have myocardial effects and also affect other involuntary muscles and other organs. The ones effecting the heart can cause cardiomyopathy and arrhythmias.

Genetic studies have proved that this disorder is a result of incorrect or missing genetic information that prevents the body from making the proteins needed to build and maintain healthy muscles. In this case it is the muscle protein dystrophin which is deficient.

There is currently no available cure for MD but Geneticists are on the lookout for both, ways in which genes specific to these disorders can either be prevented from being transferred to the next generation and methods which could probably cure this condition.

Symptoms

The Signs and symptoms of MD may vary according to their type. The general symptoms which may occur are as follows

Ø  Muscle weakness that slowly gets worse

•        Frequent falls, stumbling
•        Delayed development of muscle motor skills
•        Problems walking (delayed walking)
•        Difficulty using one or more muscle groups
•        struggle to get up from a sitting
•        Drooling

Ø  Hypotonia


These types of muscular dystrophies are due to a genetic defect of the protein dystrophin.

Duchenne muscular dystrophy

This is the most common and the most severe form of MD. The deficiency of this protein leads to muscle break down and makes the individuals weaker. It occurs mostly in young boys and is the most common form of MD that affects children. Girls can carry the gene that causes the disease, but they usually have no symptoms. The symptoms usually begin to surface around age 5. Most kids with this form need to use a wheelchair by age 12. Over time, their muscles weaken in the shoulders, back, arms, and legs.

Signs and symptoms of Duchenne's MD may include:

•        Frequent falls
•        Large calf muscles
•        Difficulty getting up from a lying or sitting position
•        Weakness in lower leg muscles, resulting in difficulty running and jumping
•        Waddling gait
•        Mild mental retardation, in some cases

Becker's muscular dystrophy is similar to Duchenne, but it is less common and progresses more slowly usually over decades. This form of MD affects older boys and young men. It too is caused by insufficient production of dystrophin. Those affected by Becker's MD usually are able to walk through their teens, and often well into adulthood.

Myotonic dystrophy

•        muscle weakness and wasting (where the muscles shrink over time).
•        cataracts.
•         heart problems.
•        Fainting or dizziness.
•        Weakening of muscles of hollow internal organs.
•        Mild diabetes.
•        Weakening of muscles involved in breathing and swallowing.

Facioscapulohumeral muscular dystrophy

This type of dystrophy can affect individuals of both sexes and the symptoms are visible during their teens. Also known as Landouzy-Dejerine dystrophy, this disorder is slow and has the following symptoms in the listed order.

•         First the Muscle weakness first develops in the face.
•         Then the shoulder and back muscles gradually become weak.
•         Gradually the legs and pelvic muscles also may lose strength.

Other major types of muscular dystrophy :

§  Limb-girdle muscular dystrophy

§  Congenital muscular dystrophy

§  Oculopharyngeal muscular dystrophy

§  Distal muscular dystrophy

§  Emery-Dreifuss muscular dystrophy

Treatment

There are no known cures for the various muscular dystrophies. The main aim of the various available treatments is to control the symptoms of MDs.

Physical therapy may help patients maintain muscle strength and function with the help of  regular range-of-motion exercises to keep your joints as flexible as possible. Orthopedic appliances such as braces and wheelchairs can improve mobility and self-care abilities by assisting movement. In some cases, surgery on the spine like the spinal fusion surgery may also be required to correct spinal curvature problems. Other surgeries are performed on the legs to help improve function.

Hibiscus: A Treasure Trove of Beauty and Health Benefits

Hibiscus and its versatile uses in beauty and health.

Hibiscus as a flower adorns most of the botanical gardens. This pretty looking flower also has some amazing properties that can be very useful. Along with the several beauty benefits that this flower has to offer, it has been successfully studied and had been found to be very useful in addressing several health concerns.

The beauty benefits that lie within this flower are not a surprise to us. Most of us are well aware of several ways in which these flowers can be used to achieve healthy and beautiful hair. It also finds a very special place in the practice of ancient Indian medicine of Ayurveda. It is often prescribed to promote hair growth, give your hair that luscious bounce and push back graying. Hibiscus in combination with other ingredients like honey, aloe vera, coconut milk and yogurt make for rich and organic conditioner that one can apply on their hair to achieve its benefits.

Apart from the beauty benefits this flower has several other health related benefits. A study published in the Journal of Human Hypertension has shown that drinking hibiscus tea can reduce  Hypertension. 

This also proves the ability the flower has a diuretic. Hibiscus originated in Africa and is used in several drinks in this region. Of which hibiscus tea is really popular. Hibiscus tea is also widely consumed in countries like Mexico, Sudan, Egypt, Thailand etc. studies have also revealed that the hibiscus is capable of lowering blood cholesterol levels another health feather in its cap.

A Spa Experience at Home: Tips for Healthy Skin and Hair

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Ever thought that you could enjoy the exotic spa experience at home? Well, if not then here's an easy guide that let's you do just that. Discover how easy it is to have a rejuvenating experience at home.

Increasing levels of stress and pollution are the cause of various problems pertaining to the health of our skin and hair. Being pressed for time we aren’t able to devote the required amount of time to provide our body with the care and nourishment it requires. For this reason many of us prefer visiting the nearby body clinics or spas. However these relaxing and rejuvenating experiences at these places don’t come cheap.

So the next question in your minds must be what else can be done? Well my answer would be that a lot can be done. There are a few things which we need to take care of on a daily basis that will go a long way in addressing most of our health issues.

Apart from simple daily care routines I have listed out a couple of simple weekly regimes that can be of great help in acquiring healthy hair and flawless skin.

So let’s get to the point in a step wise manner. The first thing that you will require to do is to procure the things that will replicate the spa experience. I will be enlisting a model routine that you need to follow to maintain an excellent health even amidst a tiring routine.

Daily Water Intake

Every system in our body depends on water. It forms a vital aspect of our body. If our body is not nourished with the required amount of water, our skin and hair appear dull and unhealthy. Thus one needs to ensure that they drink at least 10 – 12 glasses of water every day.  This intake will ensure that all the toxins that get accumulated in our body are washed away and we get that healthy glow.

Go Vegetarian

Including a considerable amount of fruits and vegetables in your diet will ensure that your body gets all the required nutrients and vitamins it requires.  Foods such as legumes, fruits, vegetables and fruits are loaded with the required antioxidants that play an important role in wading off many diseases and also work as anti aging factors. So make sure to include sufficient quantities of these in your diet in the form of salads which preserve the nutrients to great extent.

Now we will see a couple of weekly routines that can be followed on the weekends that can help you take care your skin and hair. Plan and execute this routine in a manner in which they are done at spas. Once you have planned which routine suits your skin type and acquired the things you will need all you need to do is to follow a step by step routine and make the most of it at home.

1.       The first step is exfoliation - To get rid of the layer of dead cells and cleanse your pores you need to exfoliate your skin with a nice body scrub.  Honey has the properties to lighten and moisturize the skin. Making this ingredient a part of your exfoliation mixture will help nourish your skin during the act of cleansing it.

Following is the recipe of a simple scrub that can be made with easily available ingredients.

Oatmeal and honey body scrub

Ingredients 

1/2 a cup of yoghurt
¾ cup of roughly blended oat meal
4 tablespoons of honey
Buttermilk needed to wash off the scrub

Method

Take a small bowl and mix in the honey and the yoghurt. To this add the blended oat meal. Make a homogenized mixture and apply to your entire body.  Before you apply this mixture to your body, wet you body with luke warm water.  Leave this mixture on your body for 15 to 20 minutes.  While washing the scrub off, fill the same bowl with butter milk and use it to loosen the scrub. While washing off the scrub with the buttermilk rub each area in circular strokes. This will help exfoliate your skin

2.  Here is mix that will help you improve the shine and appearance of your hair. The citrus components of this pack will help you cleanse your hair and get rid of the dirt and grime that gets built up in the scalp.

Citrus hair pack

Ingredients

1/4th cup Club soda
1/4th cup fresh orange juice
1/4th cup fresh sweet lime juice
A drop of sage oil

Method

Mix the above ingredients in a hair spray bottle.

Rinse you hair with luke warm water and make it wet.

Now spray the mixture from the bottle onto your hair and cover the hair completely.

Just to ensure that the hair is well covered comb your hair like it is done while coloring your hair.

Leave this on for about 5 to 10 minutes

While washing it off you can follow your usual routine of washing and conditioning.

This routine can be followed once in two weeks. However for those who have severely damaged hair a word of caution as this routine being suitable for oily hair tends to have a drying effect. So for dry and damaged hair you can follow this routine once every three weeks. It will be appropriate for you to

3.  Now that you have taken care of your hair and done the exfoliation bit you need to prepare yourself for a nourishing body mask.

Papaya is a rich source of vitamin A and E and works wonders for skin. All exotic spas and resorts offer a range of body masks and many of them has this tropical fruit as its integral component. Here is the recipe for a Balinese mask which will leave your skin looking fresh and glowing.

Papaya and pumpkin mask

Ingredients

1 bowl of mashed papaya
1/4 th cup of mashed pumpkin
Milk

Method

Add the mashed papaya, pumpkin and make a consistent mixture. Beat the egg well and add it to the mixture. You can either, do this or else add all the ingredients in the blender and blend them to a nice paste.

Now once you have gone through the exfoliation routine you can now apply this mask on your body. However if you have sensitive skin make sure to test this mixture on a small patch of skin before you can apply it to your entire body

Leave it on for around 15 – 20 minutes and wash it off

The routine mentioned above will definitely do wonders for your skin and leave you refreshed. To give this routine an exotic spa touch, you could take it to higher level by ending it with an aromatic bath and the massing your body with special cream of your choice. For the spa experience, light aromatic candles in your bathroom, prepare you bath tub with the water just as hot as you like. Add lots of rose petal to you bath and get into your bath and just relax. You could also play some soothing music in the background.

So there you have it, a complete spa experience right at your home without having to shell out extra bucks.

Health and Benefits- Ginger

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Ginger or ginger root as it is widely known is used as an herb and has several culinary and medicinal properties.  It can be used fresh, dried, powdered or even as juice or oil. The Asian uses for this herb is more for meat tenderizing, adding strong flavors to spicy curries, in pickles which are also considered to good digestives and jams. In western cuisine though, we see a totally different use of this pungent spice. It is diversely used in a wide variety of sweets such as ginger ale, Ginger beer, biscuits, ginger bread, crackers, cookies etc.

People who swear by the green tea phenomenon that swept over many who are health conscious in the recent years have surely tried out the ginger variant of this beverage. Made by boiling peeled and chopped up ginger root with sugar and a twist of lemon juice this tea makes for a refreshing and rejuvenating hot beverage.

From the health perspective this herb has a lot to do with curing an array of gastrointestinal disorders such as Stomach upset, Nausea, Diarrhea and to a certain extent can even give a boost to your appetites. Ginger has also proved to be beneficial to treat Nausea and Vomiting which are part of Motion sickness.

As part of the Indian home remedies the ginger juice has always played an important role in curing coughs and common colds. This is simplest remedy that can be easily concocted at home rather than battering your immune system with broad-spectrum antibiotics.
The important antiemetic property that ginger has can also prove to be useful to counter the nausea experienced post Chemotherapy. From research perspective there’s a lot more that needs to be discovered about this Dr Herb. Ginger is known to have several medicinal properties that are just waiting to be established.

Health & Benefits - Garlic

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Garlic is one of the most ancient spices used by civilizations way back in time. Garlic is mentioned in the Bible and the Talmud. Hippocrates, Galen, Pliny the Elder, and Dioscorides all mention the use of garlic for many conditions, including parasites, respiratory problems, poor digestion, and low energy. Its use in China dates back to 2000 BC.

Its culinary use is mostly for the rich pungent flavor it imparts when used as seasoning. The cloves are the part of the garlic that has the most intense flavor. However there are other parts of the garlic that are also used for subtle flavors for instance its leaves and the flowers on the head. This herb is the main component for cooking around the world. The flavors it imparts to the classical breads such as garlic bread, garlic toast, bruschetta, crostini and canapé it’s simply amazing.

Apart from chopping up the cloves to add flavor to cooking the latest trend is to use small amounts of strongly flavored Infused oils. These do the same trick only save you the time of cleaning and chopping up. As pickles form a key accompaniment in the Indian cuisine there hardly any vegetables that are spared from being picked. Pickled Garlic is another way to enjoy the tasty pungency that this herb has to offer.

Medicinally Garlic has a lot of properties and known to cure disease related to the heart and blood system. Problems like high blood pressure, high cholesterol and coronary heart disease are some where this herb is being used from time memorial as a natural cure.

Garlic is rich in antioxidants. Now research has proved that antioxidants harbor properties that help destroy free radicals, particles that can damage cell membranes and DNA, and may contribute to the aging process as well as the development of a number of conditions, including heart disease and cancer. Thus the inclusion of garlic in the diet can definitely help prevent these health conditions.

It also enjoys being part of useful home remedies like its counterpart ginger in treating fever cough, sinus congestion and the common cold. Just remember not to overdo it or you suffer from the dreadful Garlic Breath…..                  

Health and Benefits – Flax seeds

                                                                                      Image Courtesy of Internet.

Flax seeds are extremely nutritious and a rich source of fiber and omega 3 fatty acids. They are relatively small and come in variants of yellow and brown colors. In India we know by the name of Alsi. They have crunchy texture and a subtle nutty flavor.


As they say good things come in small packages, these small seeds harbor the most powerful nutritional components of proteins, vitamins, minerals and essential amino acids. They are like the one stop shop for all your health needs. Flaxseeds are also a good source of fiber which also vital to the healthy functioning of the alimentary tract.


Flax seeds are known to be beneficial in fighting cancer. Their anti cancer properties are attributed to the high amounts of lignin and omega 3 fatty acids present in them. Certain studies have indicated that the essential fatty acids have the capability to retard the growth of tumors or cancerous growths.


There have been several clinical trials to study the benefit of Flax seeds on lowering cholesterol levels in the blood. These studies have gone on to prove that flax seeds do have cholesterol lowering properties there by reducing the risk of arteriosclerosis and acting as a prophylaxis for coronary artery diseases.


For women struggling with infertility issues inclusion of flax seeds to their diet could prove to be beneficial in producing a good sized ovarian follicle there by adding to their chances of successfully conceiving.  Just like in the case of Soya, flax seeds are a good source of phytoestrogens. As the name suggests these naturally occurring estrogens can be used to supplement and address the issues of declining estrogen levels experience by women going through menopause. They help alleviate the symptoms of menopause and also reduce the risk of developing osteoporosis during the post menopausal phase.


Finding ways to include these wonderful nutritive seeds of gold and bronze in your diet can be a bit of a challenge. Here are just a few ways by which you can uniquely incorporate and enjoy the benefits they have to offer. One popular technique is to incorporate ground flaxseeds into your muffin, cookie, or bread recipes. It could also be added to cooked cereals. If baking is not your thing the simplest way would be to eat a handful of this rich omega fatty acid source a day. This way you could also ensure you don’t lose out on any of the nutrients that might get destroyed by processing it.

Health & Benefits – Know Your Tomato

                                           

No matter how you pronounce it the good old tomato is far from just another boring fruit. Yes you hard me say that right. The Tomato is indeed a fruit and not a vegetable which I guess all are pretty much aware of now.

This is one of the most diversely used fruits right up from eating it raw as part of a basically tossed up salad, to being part of various delicious gravies, to accompaniments, dips, pickles and how can we forget the sinful Bloody Mary. In its many forms this magically tangy ingredients never fails to pack a punch.

While we’ve relished the tomato in every form it’s discover the treasure trove of health benefits wrapped up in that bright red dollop. The main nutritive derivate found in the Tomato is the carotenoid, Lycopene which is a potent natural antioxidant. It also happens to be the one that imparts the luscious red colour to the tomato. Animal studies also indicate that lycopene possesses certain anti-proliferative properties which could well go on to prove the benefits this could have in the field of oncology. Certain studies also indicate that people who include a lot of tomatoes in their regular diet have lesser known occurrence of cancers of the prostate, stomach and lung.

Apart from lycopene, tomatoes also contain a fair amount of Vitamin A, C, folate and potassium. Vitamin A plays an important role to protect and maintains the vibrancy of the skin. It also helps maintain a healthy metabolic function of the body. Vitamin C is the all essential Vitamin to help build a strong Immune system so that your body can effectively fight against various predatory infections. Potassium is known for its prophylactic uses against heart diseases and strokes.

We’ve just seen the many benefits that the good old tomato has to offer. There are some things however that one needs to be cautious about while enjoying them. Tomatoes tend to be highly acidic so people with history or pre-existing conditions of acid sensitivity should stay clear of them. They could aggravate c pre-existing conditions of gastric ulcers due to their acidic nature.

They have been associated with salmonelosis. However this is very rare and usually occurs due to improper packaging. This can be averted by thorough disinfection and a good amount of washing before they can be processed.

Tomatoes are definitely a healthy addition to any diet and far too many benefits than drawbacks. So go ahead enjoy them in whichever way you like and think of the healthy boost you’re giving your body with every bite of this humble fruit.

Pranayama: The Key to Good Health and a Fit and Fabulous Body

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Pranayama is the ancient Indian art or breathing in the right manner so that your body can benefit from it.

Pranayama’s Sanskrit translation simply means restricting ones breath. Prana in Sanskrit stand for life and energy derived mainly by breathing and Ayama means restricting. So this union of these two words is an ancient form breathing technique that is said to have many uses which we will discover in the course of this article.


Pranayama is often used in yoga which is well known Indian exercise routine that is a scientific, healing and one of the best ways to keep oneself fit. Pranayama teaches you the right techniques to breath whereby you can benefit from this daily taken for granted activity. You might wonder that is there a right technique to breath, we do every second and since the time we are born and can there be any other way? Well pranayamahas the answer to all those questions and much more.


However words of caution before you actually decide to adopt the technique. It is very essential to learn the art of pranayama from someone who is an expert. This activity is highly beneficial but only when it is done in the right manner and under the watchful guidance of a teacher or guru. You could also refer to several instances and mentions of the technique in various traditional Hindu literatures pertaining to yoga and other ancient healing routines.


Believe it or not there are different ways in which we breathe. The different types of breathing are High Breathing, Low Breathing, Mild Breathing, and one Complete Breath. It is really important to recognize the way in which we breathe in order to cure the different ailments that result out of faulty and incomplete breathing. It is only when we breath in the right manner that we will be able to free ourselves from ill effects of stress and other underlying illnesses. One should also note that while practicing pranayama one should always breathe only through their nose and not their mouth.


High breathing is an activity that mainly involves the use of the upper part of the chest and lungs. This kind of breathing is often witnessed in patients with respiratory diseases whereby they are short of breath for example patients with asthma. This form of breathing is often a cause of various ailments related to digestion like constipation etc. and also certain gynecological problems as this type of breathing has been highly witnessed among women. Thus is type of breathing should be avoided.


Low breathing involves the use of the lower part of the chest and lungs and is a more beneficial for of breathing. While practicing this form of breathing which is also termed as abdominal breathing due to the use of the abdomen in this form, more air is supplied to the lungs and also aides in better overall circulation of blood. It also has positive effects on the important nerve centers. Middle breathing is also a rather shallow type of breathing and is undesirable.


We then come down to the last type of breathing which is known as complete breathing. This type of breathing makes use of the body’s complete respiratory apparatus. This breathing technique is that is widely in used in other yoga sciences and needs to be well mastered before learning the rest.


For a better experience one can practice the art of pranayama at locations that provide you fresh and revitalizing oxygen supply. Locations like the beach or gardens have plenty to offer in terms of the above. Several people who practice pranayama swear by it and claim that they have been cured of the various illnesses they were suffering from. Pranayama is also very useful in loosing those extra pounds that we tend to pile on owing to our sedentary lifestyles. It is a technique that one should learn, master and practice on a daily basis to experience the marvels it is capable of doing.

Obesity & 10 Ways to Ensure You Cut That Undesired Flab

The article brings focus on the health hazards that overweight and obese people are susceptible to and suggests some simple but useful ways to battle this issue.

Obesity is slowly creeping on to be a raging health issue, of serious concern. Having both immediate and long term impacts, it is one critical issue that we as individuals, the society and the government need to tackle at the earliest so that we can successfully nip it in the bud. The health hazards associated with it range from diabetes, hypertension, respiratory disorders, infertility and the list can just go on. Considering these hazards, one can just imagine the amount of economic burden a nation will have to bear, in terms of mounting healthcare costs.

The current phenomenon of Globalization and Urbanization, which I feel is more like the east blindly aping the west, has drastically altered the lifestyles of people in this part of the Globe. Most of the jobs today are desk jobs, with little or no physical activity involved. In addition to that, our busy schedules and increasing levels of stress at work have altered our eating habits and the level of adequate physical activity.
With little time on our hands we often turn to quick fix or ready to eat food, which are not always the healthiest of options. Even the Kids today, spend most of their pocket money and most of the time, prefer to binge on junk food and Colas rather than eat a healthy meal. Even certain surveys carried out by different educational institutions in India, indicate that 30% of the adolescents today in the urban areas are overweight and going forward this group of individuals are going to add to the growing population of Diabetics and Cardiovascular patients in the country.

Sedentarism seems to be the new trend that's really catching on these days. With most of our daily chores being substituted by maids and sophisticated machines, we are left with a lot of inappropriately utilized time. We often spend this free time, by either being glued to the television sets or to our latest obsession our ‘mobile phones.'

Thus all or most of the above discussed factors seem to taking a huge toll on our health status. Following a sedentary lifestyle and being careless about what we eat, is just making it very easy for us to pile on those extra kilos of weight and extremely difficult to lose it thereafter.
Often when we realize that we have gained a considerable amount of weight or gone out of shape, we tend to fall prey to the ‘Lose Fast' gimmicks that are part of most weight losing advertisements. We register ourselves for rigorous weight loss exercise programs, go on crash
diets which promise to help lose weight in a weeks time and some even turn to easier but not so safe options of fat metabolizing drugs.

To what extent the above mentioned options really work, is your and my guess. Needless to say, once you stop with these routines you are simply headed back to square one. All these quick fix options only give you temporary results and if you can't keep the momentum going then its just like being caught up in a vicious cycle. Thus its very important to realize the vital role that a simple thing like Motivation can play in all of this. By just thinking positive and motivating oneself to achieve the set goals, one can not only beat those extra kilos gained but also maintain a healthy lifestyle going forward.

So it finally just boils down something as basic as motivation. You don't have to refer to different catalogues or go shopping for it. It's a force within you. All you have to do is learn to use it to for your benefit.
Through this article I mainly wanted to bring to your attention the health hazards that overweight and obese people are susceptible to and some simple but useful ways to battle this issue. I have enlisted 10 simple ways, that I think can really help you get back into shape and maintain a healthy and fit lifestyle. I call them;

The 10 simple mantras of change

1. Maintain a food log

Carry a small pocket diary with you all times. Every time you eat or drink anything, pen it down in the diary. You can then analyze this log and identify the times that you have literally gone overboard on your binging spree.

2. Invest in a pedometer

This is one investment which you really won't regret. A pedometer basically tells you the number of steps you walk. It has been proven that walking is one of the best possible exercises the body can have. On an average, walking around 3000 to 3,500 steps a day can do a great deal to the body. While in the market looking for a pedometer you have some good options to choose from. You can either, hit your local China Goods Market, go to a gym equipment store or just opt to order one online.

3. Buy yourself a Blue plate

Various Color studies have suggested that the color blue acts like an appetite suppressant. And that's why you find that it has little or no place on adverts of food chains. Thus going by the research done, I think you could successfully try to control the amount of food you eat at your meals.

4. Put up a huge mirror in your bathroom

Examining the way you look in the nude will help you a great deal to identify your flaws and focus on them specifically.

5. Chant positive thoughts in the morning

Positive thinking can take you a long way in all that you do. By merely telling yourself that you can lose the extra weight you have put on and that you will walk or exercise for certain amount of time, will take you step forward in achieving it.

6. Challenge yourself

Set yourself a weekly target as to how much weight you plan to lose. Let it be a realistic one so that you can motivate yourself to achieve it.

7. Buddy up

Many a times, people find it difficult to do things by themselves and simple love the idea of company. If you fall in that category, then buddy up with a friend of yours who has the same concerns. This way you can both push one another to achieve your goals.

8. Chart out a tight weekly Budget

This step will ensure that you be careful on the amount you spend on junk food and unnecessary binging sprees. Make this deterring fact work in your favor.

9. Make appropriate comparisons

At regular intervals compare yourself to individuals similar to you, but those who are in better shape than you. This can be a great way to motivate you to keep up the good work done so far.

10. Put on a motivation ring

It can be any ring that you like, or in case you don't have a favorite one then you can simple go shop for one. Every time you see the ring or fiddle with it, it will remind you about your resolve and will simply act as a motivator to keep going at it.

Whats Your Caffeine Quotient

The article throws light upon the facts and myths about caffeine consumption and how we should monitor its intake.

Tea, coffee, soft drinks, chocolates and a variety of other things that we consume on a daily basis, contain varied levels of caffeine. On account of the versatility of its presence in our dietary components, monitoring its levels of intake is rather difficult. Thus many a times unknowingly perhaps we tend to consume high levels of this psychoactive stimulant.

When it comes to caffeine consumption moderation seems to be the right approach. Thus like any other drug, if consumed in the right amounts it can produce the desirable effects of increasing your levels of alertness, giving you a boost in your energy levels and increasing you concentration ability.

Its due to the above mentioned attributes that coffee which is a rather concentrated source of caffeine, is the choice of most jet setting travellers embarking on long distance travels or even people who work in erratic shifts. Its ability to prevent sleep and effects of enhancing concentration are reasons why students turn to caffeine containing refreshing drinks of tea and coffee to keep them company while they burn the midnight lamp.

Amidst all these favourable effects that caffeine has to offer, one should also be aware that like any other drug it shouldn't be abused. If consumed in high concentrations it can produce some really undesirable effects. Like its rightly been said "Too much of any thing is bad".

Research has shown that high levels of caffeine consumption have shown to cause anxiety, restlessness, tachycardia and insomnia in normal individuals. Individuals who are sensitive to caffeine have demonstrated the above mentioned effects of a greater intensity.

Various studies were carried out to investigate if this potent drug had anything to do with causing cancer or pregnancy related problems. However the results of these independent studies haven't been able to establish any such link.

Even the US FDA and the American Medical Association have gone on record to vouch that moderate caffeine consumption does not cause any significant health hazards. However this holds good provided ones diet, lifestyle and alcohol consumption are also moderate.

So how much of caffeine should one restrict ones self to? Is it safe to consume uncontrolled levels of caffeine to in order to keep adjusting our cardinal clocks so that we can keep going?

The answer to the above and all other questions that must be clouding your minds is a simple word "moderation". On an average, 200mg of caffeine which is equivalent o 2 cups of coffee is a moderate amount. However for those again who are sensitive to caffeine need to consult their physicians or health care providers about its consumption.

If you are consuming 500-600 0f caffeine on a daily basis and seem to be having any of the above mentioned undesirable effects, its time to cut down that consumption and control your caffeine intake.

Lets just take a look at the caffeine levels in the food and beverages we consume on a daily basis.

Soft drinks

Soft drink brand (12 ounces)	Caffeine (milligrams)
7Up	0
A&W Creme Soda	29
Barq's Root Beer	23
Cherry Coca-Cola, Diet Cherry Coca-Cola	35
Coca-Cola Classic	35
Code Red Mountain Dew	54
Diet Barq's Root Beer	0
Diet Coke	47
Dr Pepper, Diet Dr. Pepper	41
Diet Pepsi	35
Diet Wild Cherry Pepsi	38
Fanta	0
Mello Yellow	53
Mountain Dew, Diet Mountain Dew	54
Pepsi	38
Sprite, Sprite Zero	0
Sunkist Orange Soda	41
Tab	47
Wild Cherry Pepsi	38

Sources: The Coca-Cola Co., 2007; Dr Pepper/Seven Up Inc., 2007; Journal of Food Science, PepsiCo 2007; Inc., 2007

Coffee

Type of coffee	Caffeine  (milligrams)
Caribou Cappuccino, 12 oz.	160-200
Decaffeinated, instant, 8 oz.	2
Decaffeinated, brewed, 8 oz.	2
Espresso, 1 fluid oz.	64
Instant, 8 oz.	62
Plain, brewed, 8 ounces (oz.)	95
Starbucks Caffe Latte, 16 oz.	150
Starbucks Coffee Grande, 16 oz.	330

Sources: Caribou Coffee Co., 2007; Starbucks Corp., 2007; USDA National Nutrient Database for Standard Reference, 2007

Tea

Type of tea	Caffeine  (milligrams)
Black tea, brewed, 8 ounces (oz.)	47
Decaffeinated, black tea, 8 oz.	2
Green tea, brewed, 8 oz.	30-50
Lipton Brisk Iced Tea, lemon flavored, 12 oz.	10
Nestea, sweetened or unsweetened, 12 oz.	17
Snapple Iced Tea, 16 oz.	18
Sobe Green Tea, 8 oz.	14
Starbucks Tazo Chai Tea Latte, 12 oz.	75

Sources: Center for Science in the Public Interest, 2007; The Coca-Cola Co., 2007; PepsiCo Inc., 2007; Starbucks Corp., 2007; USDA National Nutrient Database for Standard Reference, 2007

Sports/Energy drinks

Sports/Energy drink brand	Caffeine (milligrams)
AMP Tall Boy Energy Drink, 16 ounces (oz.)	143
Enviga, 12 oz.	100
Full Throttle, 16 oz.	144
Full Throttle Fury, 16 oz.	144
Monster Energy, 16 oz.	160
No Name (formerly known as Cocaine), 8.4 oz.	280
Red Bull, 8.3 oz.	76
Rockstar, 16 oz.	160
SoBe Adrenaline Rush, 16 oz.	152
Sobe No Fear, 16 oz.	174
Vault, 8 oz.	47

Sources: Beverage Partners Worldwide, 2007; The Coca-Cola Co., 2007; Monster Beverage Co., 2007;  PepsiCo Inc., 2007;Redux Beverages, 2007; Rockstar, 2007; USDA National Nutrient Database for Standard Reference, 2007

Food and other products

Product name	Caffeine (milligrams)
Excedrin, Extra Strength, 2 tablets	130
FooshEnergy Mints, 1 mint	100
Haagen-DazsCoffee Ice Cream, 1/2 cup	30
Hershey's Chocolate Bar, 1.55 ounces (oz.)	9
Hershey's Special Dark Chocolate Bar, 1.45 oz.	18
Jolt Caffeinated Gum, 1 stick	33
NoDoz Maximum Strength, 1 tablet	200
Starbucks Coffee Ice Cream, 8 oz.	50-60

Sources: Center for Science in the Public Interest, 2007;Haagen-Dazs, 2007; The Hershey Co., 2007; Vroom Foods Inc., 2007