Hippocrates once said, “That which is used
develops, and that which is not used wastes
away.” I like to believe that he is talking
about strength training and its affect on
osteoporosis. Strength training can be
defined as any activity that places a
heavier load on the muscles than it is
typically used to. Osteoporosis is defined
as a decrease in bone mass and density
causing bones to become fragile.

Strength training has been shown to
increase bone density. It has been shown to
increase overall strength, balance and
coordination as well. Exercise is one of
the best natural defenses against this
disease.

Unfortunately, as we grow older we tend to
use our muscles less and less. This
inactivity is costing us. Falls and broken
bones are of major concern to many of us.
Strength training can help reduce the
number of serious accidents by providing a
base of strength and balance.

If you already have osteoporosis a weight
training program can still help build bone
density. Work with lighter weights and
avoid any motion that involves twisting or
bending forward. Also avoid high impact
exercises such as jumping or running.

If your main goal is to prevent osteoporosis
then work with heavier weights and increase
the intensity as you go on. This will build
your bone mass up incrementally.

In either scenario it is best to talk with your doctor or
specialist before starting any strength training or
exercise program. Your doctor will be able to tell you
about any precautions you should take. Hippocrates was
right. If we don’t use it, we will lose it.

About the Author:

Lynn VanDyke is the proud owner of
http://www.strength-training-woman.com . She is a
certified personal trainer, yoga instructor and
nutritionist. Her site is quickly becoming a breathe of
fresh air.

The purpose of a massage
after a major event is simply to aid the
athlete to recover from the activity. This
is achieved by reducing post-exercise
soreness, re-establishing full range of
motion and enhancing blood flow to tight
muscles. The length of recovery time from
strenuous competition can be dramatically
reduced with a good post-event massage.
Studies have found that correctly applied
massage in the first two hours after
activity can be critical for reducing the
effect of delayed onset muscle soreness
(1). Although they could not detect any
change in measured physiological variables,
post-event massage did lower the intensity
of delayed onset muscle soreness. Post-
event massage can also be employed after
(heavy) training sessions as well as
competition.

The primary goal of post-event massage is
very similar to that of pre-event massage
(2), namely promotion of circulation and to
lengthen tight muscles. However, the
difference is that the muscles are now in a
state of congestion and fatigue following
maximal effort and performance. Therefore
the objective is to increase the athlete’s
rate of recovery by decreasing soreness and
fatigue, speeding up the removal of
metabolic by-products and relieving the
increased tone of the muscles. Please note
that the delayed onset muscle soreness is
not caused by lactic acid build-up as is
commonly espoused. Current research
suggests that the delayed soreness may be
caused by – microtrauma of the muscle
fibres – a micro-tearing of the fascia -
the pain-ischemia-pain cycle resulting from
overuse, oedema and inflammation or – a
combination of all of these.

A post-event massage is typically administered for around 10 to
15 minutes. Even 5 minutes on the legs after a City to Surf type
event is beneficial. It is certainly not a full-body massage. For
example, a typical post-event leg routine might consist of:

- compressive effleurage to calm the nervous system
- compression for spreading muscle fibres and also
enhancing blood flow
- petrissage for easing muscle tension and
- compressive effleurage as a finishing stroke to soothe.
Depending upon the circumstances, the therapist may
consider that some gentle therapeutic stretching may be
appropriate.

When performing post-event massage, the massage therapist
is much more likely to encounter athletes that require
first aid. During the massage the therapist should watch
for cuts, scrapes, blisters, bruises and mild strains and
sprains. However, it should be noted that, depending on
the training of the therapist, providing first aid is
generally not within the scope of practice for massage
therapy. When a sports massage therapist suspects that an
athlete has a problem, they should seek the help of a
qualified medical staff member at the event.

Although most athletes carry out a warm-down routine after
training sessions, they often fail to do so after
competition because of exhaustion, elation or even
disappointment. An effective post-event massage can help
an athlete feel better immediately following a competition.
Along with a big psychological lift, it can allow the
athlete to recover mor quickly. Almost all athletes look
forward to seeing massage therapists at an event because
they know that they will enjoy a well-deserved post-event
massage.

(1) “Massage decreases intensity of delayed soreness”. J.E.
Hilbert, G.A. Sforzo and T. Swensen. British Journal of
Sports Medicine 2003. Issue 37. pp72-75.
(2) “Sports Massage – Pre-Event”. R. Lane.
http://www.innerwestmassage.com.au/sports_massage_pre_event.
php

About the Author:

Richard Lane is a qualified remedial and sports massage
therapist, with a mobile massage practice in Sydney’s Inner
West (www.innerwestmassage.com.au). Health fund rebates.
ATMS 13020. Phone 0421 410057

Picture this; the snow-white clear skin that you have been proud of since your teen years has suddenly poofed into a wicked witch’s warty face upon reaching the age of 30! “Acne, at my age?” This is often the distressed statement of pockmarked men and women in their 30′s to 40′s afflicted with adult acne.

This problem is surely not the work of a vengeful sorcerer. Acne vulgaris is what this most common skin disorder in the United States is scientifically called. Statistics has it that 15 million people in US alone are afflicted with acne. It is an embarrassing problem among teenagers. But this condition is not only limited to those awkward years. Adult acne is also prevalent, especially among people in the age group of 25 to 40.

Acne is a disease that resulted from the accumulation of sebum, a highbrow term for oil, underneath the skin. When this happens and the desquamation (human’s way of molting) process goes wrong, the pores become clogged. Aggravation will continue and soon infection sets in. A bad bug called Propionibacterium acnes causes this infection. Overproduction of oil and mismanagement of the process of shedding cells equals bunged pores. Clogged pores plus P. acnes, the scoundrel, equals breakout. Those pesky zits are produced just as easy as that

One of the pushing forces that may cause the occurrence of acne includes the elevation of levels of testosterone among adolescents. No, it’s not Toblerone misspelled. No matter how many anecdotes you’ve heard about chocolate addiction causing zits to dominate your face, there’s really no enough scientific basis to prove this. Testosterone is a chemical produced by the body that increase sebum production and change the keratin of the hair follicles. Testosterone is an androgen. Androgen is a hormone produced in high levels among males. This is the reason behind the worse cases of acne among teenage boys more than girls.

Adult acne is called acne rosacea. It is characterized by the following: unsightly thick, red skin on the nose and cheeks, pus-filled blisters, small red bumps, and small red blood vessels seen on the skin surface. It is more commonly linked to increased levels of stress. Isn’t it interesting how the body reacts to this stimulus? NOT. When exhausted, like Gizmo getting wet, our skin could actually give birth to little monsters! Though they are not as troublesome as gremlins, they could be just as annoying as well. Seriously, pimples can be difficult to deal with, and can cause depression and anxiety in an adult the same way it can in a teen. Pressure from work and family responsibilities is thought to possibly affect the normal balance of our hormones. And hormones messed up means having to put up with bumpy complexion caused by adult acne.

Aside from stress-triggered hormonal imbalance, hot foods alcohol consumption, and smoking are also considered to exacerbate adult acne. This may help you reconsider your food preferences and habits.

Acne lesions are commonly found on the face, but they can also pop out anytime on the neck, chest, back, shoulders, scalp, and upper arms and legs. Adult acne is more persistent than teen acne. It is because adults are consistently exposed to the many factors that cause breakouts. Another hitch of adult acne is permanent scarring. It is an evidence of the inevitable reality that with the coming of age, the skin loses its erstwhile ability to repair itself. As if there’s a need to be reminded of that when your face starts to wrinkle already. Now here’s more to shriek in terror for, especially those in their mid-20′s: adult acne causes PREMATURE AGING. Isn’t that just nerve-wracking?

Enough of the endless yada’s regarding how adult acne could further destroy us. As how master Yoda puts is, educated we must be with the crusade towards clearer AND younger skin. Or at least skin that is just our age we must maintain.

At the first sight of those wicked pimples together with gray hair and wrinkles (talk about aging signs overkill), just like with teenagers, impulse dictates squeezing. But you very well know that squeezing is a big no-no. How old are you? You surely don’t need any more marks of time’s passage.

In severe cases, consulting a dermatologist would best help in dealing with adult acne. The dermatologist may prescribe an antibiotic, vitamin A derivative like Isotretinoin or other acne drug available. More women may be afflicted with adult acne than men. Pregnancy is another story if you are prescribed anti-acnes, especially Isotretinoin.

Proper skin care may not guarantee a flawless complexion. But a good skin care regimen may aid in warding off bacteria that worsen adult acne. If you love scrubbing for its squeaky-clean feel, think twice. It can render more damage to your already-blemished skin.

Another hint especially for women: use NON-COMEDOGENIC products. Non-comedogenic basically means anything that does not clog skin pores or cause acne. Do your homework and look for as many non-comedogenic versions of the skin care products you use. It’s worth it, you’ll see.

If stress is linked with adult acne, then, disengaging yourself from stressful activities might work wonders, right? A day away from work or catching up on one of your hobbies won’t hurt.

There’s this bold Jean Kerr reacting on a classical quotation.

“I’m tired of all this nonsense about beauty being only skin-deep. That’s deep enough. What do you want, an adorable pancreas?”

It doesn’t mean the depreciation of a pleasing personality. Such reaction only imparts a message of giving value to what boosts your self-esteem. If it’s a clear complexion along with your aging gracefully, so be it. No adult acne should put a shame on your face and get in your way of becoming more confident.

About The Author: Charlene J. Nuble 2005. For up to date links
and information about acne, please go to:
http://acne.besthealthlink.net/ or for updated links and
information on all health related topics, go to:
http://www.besthealthlink.net/

According to the American
Academy of Dermatology, each year 10 to 50
million Americans develop an allergic rash
after contact with Poison Oak, Poison Ivy
and Poison Sumac Plants. The invisible oily
resin called urushiol causes the ill
effects of these poisonous plants.

Poison ivy, oak, or sumac is found in every
state except Alaska and Hawaii. These
plants are important to the eco-systems
where they thrive. The small, white or
bluish berries found on the ivies feed a
number of birds and small animals. The
irritants found in urushiol oil do not
effect most animals and the tangles from
the plants serve as shelter.

This oily resin can stay on pets, shoes,
hiking boots, clothes, toys, garden tools,
lawn mowers and anything else that has made
contact. In fact, the oil stays active on
any surface, including dead plants, for up
to 5 years.

Symptoms

After making contact, the reaction (called
dermatitis) may include a rash followed by
bumps and blisters that itch. Scratching
does not spread the outbreak but may cause
infection because it allows bacteria from
dirt on the hands to enter the skin.
Symptoms can last ten days to several weeks
to heal.

Mild Symptoms

* Severe redness
* Signs of infection, such as pus
* Rash in mouth, eyes, or genital area
* Rash on a large portion of your body or face
* Mild symptoms can be treated with simple and natural home
remedies. See below.

Severe Symptoms

* Swelling of the throat, tongue, or lips
* Difficulty breathing or swallowing
* Weakness or dizziness
* Bluish lips and/or mouth
* Unconsciousness
* Severe Symptoms need immediate emergency medical care.

Caution

NEVER burn poison ivy. Burning these poisonous plants puts
the urushiol resin in the air and can get in your lungs and
possibly your neighbor’s lungs. If you get poison ivy in
your lungs, you will need to go to the hospital.

Pet Alert

The only threat to resin on our pets is if it is rubbed off
onto other things or people. If your pet merely has the
bumps and is itching, you can not catch it from them.

Treatment

Because urushiol is a oily resin and not a water based
fluid, it will not evaporate and it can linger for several
years.

Use mild soap and cold or cool water to wash off the resin.
Do not use hot water because it opens your skin pores and
thus absorb more of the oil.

You may want to apply rubbing alcohol to the affected
area(s) with cotton balls, and then rinse again with cold
water. You can apply calamine lotion, a zinc oxide
ointment, or baking soda paste (3-tsp. soda to 1-tsp.
water) to the affected area(s), or soak in an oatmeal bath,
to relieve the symptoms somewhat.

Generally, the best treatment is time — the rash and
itching should go away on its own in one to two weeks. Try
to keep your hands away from your eyes, mouth, and face,
and scratch as little as possible, as this will irritate
the rash further and may introduce infection.

This article is for general information only and not
intended for or to replace any medical advice. Always check
with your doctor for treatment of any health condition.

About the Author:

Wayne McDonald is a health care professional and public
speaker for safe natural treatments of annoying and
burdensome health challenges. Learn more at

http://www.OurFamilysHealth.com/poison-oak

Many people suffer from herpes. Share your experiences or read those of others.

Visit the Forum on Herpes

Cold Sores – A Pandemic?
Cold sores virus infects an
incredible 89% of the world population, the
World Health Organization (W.H.O.)
estimates.

YES – and 67% of those infected with the
cold sores virus will have at least one
cold sore event in the next 12 months.

And 47.5% of those folks will have multiple
cold sores episodes during that period.

Cold sores are one of our most contagious
viruses – and one of our oldest. Even in
ancient Rome, an epidemic of cold sores
caused Emperor Tiberius to outlaw kissing
in public ceremonies.

As a global epidemic, or “pandemic”, there
is no better example than cold sores.

NO – cold sores, unlike bird flu, aren’t
life threatening. But, let’s be frank, cold
sores are hideous – and they’re painful. On
top of that, cold sores cause flu like
symptoms such as fever and swollen lymph
glands in a lot of people.

Cold sores last 3 to 4 weeks on average – a
long time for you to be socially sidelined!
They shout “I HAVE HERPES” to the entire
world.

And cold sores cost us money in lost days
at work and constant purchase of medications.
Always hoping to finally find something
– ANYTHING – to stop our cold sores curse.

Check out these little known facts about cold sores – and
what you can do right now to get rid of your cold sores
problem.

Cold sores are caused by the reproductive cycle of a herpes
virus. There are currently 8 known human herpes viruses.
Of these, only 2 are a major cause of cold sores.

Herpes Simplex Virus Type 1 (HSV1) is responsible for about
80% of facial cold sores – and about 20% of genital herpes
lesions. Herpes Simplex Virus Type 2 (HSV2) causes about
20% of cold sores and 80% of genital herpes blisters.

HSV1 is most often referred to as the “cold sores virus”,
“fever blister virus” and “oral herpes” – and some others
that I can’t mention in a public article.

Cold sores virus may be latent (asleep) for weeks or years
in the nerve ganglia near the back of the jaw close to the
brain stem.

More specifically, the cold sores virus hides inside your
cells – making it very difficult for your body defenses to
locate and deal with them.

When your body’s defenses weaken, due to physical or
emotional stress, the cold sores virus leaves these cells,
travel down the nerve fibers, like a super-highway to the
lip or nose surface – to create cold sores.

There are 8 cold sore stages. The first is the latent
inactive stage. The next 7 cold sore stages are the ACTIVE
stages. From the first tingle to the last red spot, your
cold sores are extremely contagious.

Cold sores are most often spread by physical contact – but
can even be transmitted by coughing or sneezing during the
active stages of your cold sores.

Medical science is working around-the-clock to find a cure
for common cold sores. They’ve had a few minor
breakthroughs that may lead to some real solutions in the
next couple of years.

Basically medical scientists are approaching the cold sores
virus on 2 levels.

1. A VACCINE preventing you from actually contracting the
cold sores virus in the first place. One such vaccine is
currently being moved into human testing. Downside is – it
only works on people who have never been exposed to cold
sores virus. Since nearly everyone on the planet has been
exposed, it seems of very little value even if approved.
But it’s an encouraging move forward.

2. AN ANTI-VIRAL to kill the cold sore virus already in our
body. This is difficult since it has to find and kill the
virus without damaging the nerve cells they are hiding in.
The prescription anti-viral medications scientists have
come up with so far have not worked very well at all – at
least on cold sores virus.

Acyclovir, for example, is an anti-viral that’s being
promoted as a cold sores wonder drug. In real life
studies, however, a course of acyclovir only reduced cold
sores by 2 days. And it only worked for 47.8% in the
trials. No big deal here.

Acyclovir topical cream came in even worse – no noticeable
help at all. Medical scientists agree and have publicly
stated that the actives in acyclovir don’t get through the
skin to the infection. Don’t waste your money on this.

COLD SORES NATURAL SCIENCE TO THE RESCUE!

Did you know – medical knowledge has more than doubled in
the past 5 years alone? Worldwide internet communication
has made it possible.

More important – natural home remedies, such as effective
cold sores treatments, are coming in from all corners of
the globe.

In fact, many doctors are now advising their patients to
check out these natural remedies for cold sores.

Data studies have shown these natural remedies to reduce
suffering time of cold sores by an incredible 79% – plus
actually PREVENTING future cold sores from happening
altogether (they don’t kill the cold sores virus – but they
do keep it inactive indefinitely).

If you’re a cold sores victim, your best choice – fact is,
your ONLY choice today – is to buy and apply one of these
excellent natural remedies.

There are several solidly proven remedies for you to look
into on this site or other sites – and the best news is
they’re available right now for your cold sores.

About the Author:

Denny Bodoh is a newspaper publisher and has been a health
and nutrition writer for 33 years. To learn more about
cold sores, fever blisters and oral herpes visit his
popular web site at:
http://www.be-cold-sore-free.com