Over time, we have caused tremendous harm to our immune system. Day in and day out, we have potentially risked our lives by being so casual with our health choices. But still, is it possible to leverage some of this burden and thus make our immune system stronger? What if we incorporate some healthy habits into our daily regime? What if we improvise on our diet? Take certain additional vitamin supplements perhaps? Make other lifestyle changes in the hope of achieving a near-perfect immune system?

What exactly is the Immune System?

The immune system in layman language can be considered as a protective cover of the human health system. We are surrounded by millions of pathogens (disease causing germs) that have the ability to enter into the body and cause damage to it. Here comes in the importance of the immune system, the body s natural shield against these pathogens.

How can you boost your Immunity?

You definitely cannot evade all the pathogens and get a top-notch, impeccable immune system, but you can at least try and listen to what your body has to say, and take steps accordingly.

The first and foremost protective measure can be to follow certain general good-health guidelines.

Do not smoke. There can be no compromise on this issue. Smoking or consuming tobacco in any form brings about a host of health complications; the most pronounced of them all is probably cancer. Smoking, in more ways than one, can spell real trouble for your immune system. So better cut down on your puffs or gear up to face the various medical banes of smoking.

Eat a diet which is rich in fruits, vegetables, whole grains and low in saturated fat. Some examples may include citrus fruits, green leafy vegetables such as spinach or lettuce, yoghurt, almonds, lean meat. Sipping on green tea thrice a day is a wise choice in this regard. These measures not only strengthen the immune system but also enhance the Immune System.

Drink plenty of water. Water keeps the body hydrated, the ultimate prerequisite for a strong immune system. It helps to flush out all the toxins and ensures that the cells get the optimum levels of oxygen. Drinking a glass of lukewarm water mixed with honey and lemon on an empty stomach after getting up in the morning can prove to be one of the best health choices that you can make for your body.

If you drink alcohol, drink only in moderation. Excessive alcohol consumption causes dehydration and it can deprive your body of the valuable immunity boosting nutrients. It also impairs the body s ability to fight off germs and infections.

Get adequate sleep. One reason behind stressing on the need to get adequate sleep is because it s so closely linked to the immune system. While you sleep, the body secretes certain hormones and substances which help better fight infections and diseases. This makes these hormones so vital and indispensable at the same time. So now you know what wonders can those 8 hours of sleep do to you.

Exercise Regularly. If you're looking for a safe and smart way to boost your immunity, regular exercise is the answer to it. But we are not talking about being an ardent, hard-core gym-junkie; rather exercising in moderate amounts would suffice. Cardiovascular exercises such as walking or swimming, performed 30-45 minutes a day, can prove to be very beneficial.

Including good hygiene habits in your daily routine, such as washing your hands properly, bathing and brushing your teeth daily, etc. can be useful as well. Good sanitary habits can be the most basic way to ward off infections at the germination stage. Keep a hand sanitizer with you all the time.

7 Healthy Habits That Keep Your Immune System Strong

Sometimes children suffer from conditions where their feet may not be in proper shape or size, something that can affect their posture. Most of the times the disorders get corrected themselves as children grow up, but there can be situations where medical attention is required. These conditions can be normal variations in the anatomy as well which don't essentially require treatment. Some of the common orthopedic disorders found in children include:

1. Flatfeet

While most babies are born with flat feet which develop arches as they grow, in some case the arches remain underdeveloped even after they grow older. Their feet may turn inwards while they walk due to their flat nature. There is no inherent problem in this condition unless it becomes painful. Doctors may recommend special footwear with arches inserted for support to reduce the pain.

2. Toe Walking

Toe walking is not a disorder while your child is just learning to walk. Toddlers who continue to walk on their toes after the age of 3 may require medical attention. Toe walking on one leg or persistent toe walking can be due to other medical conditions like muscle weakness, cerebral palsy or autism. It is advisable to take your child to a therapist for casting the foot and ankle which can help stretch the muscles.

3. Pigeon Toes

In toeing or pigeon toeing is common among babies when they are first learning to walk. Sometimes children above 3 years walk with their toes inwards which can be due to femoral anteversion. This happens when upper part of the leg bends more than it naturally should, causing inward rotation of the feet. Specially designed shoes and braces can help to correct this condition. Usually, the condition corrects on its own with age and does not interfere with sport activities which involve running.

4. Knock-Knees

It is a common tendency among children aged between 3 and 6 to develop knock-knees (genu valgum), since their bodies go through natural shift in alignment. Usually, treatment is not required as the legs straighten out eventually. Knock knees on one side or persistent knock knees may require medical attention. Children with this disorder may suffer from pain hence in some cases surgery is recommended after the age of 10.


Common Orthopedic Disorders In Children

The human immunodeficiency virus or hiv is a virus which causes hiv infection and leads to" acquired immunodeficiency syndrome" or aids. Hiv is transmitted by different means and ways.


Unprotected sex is a primary mode of transmission of the hiv virus from an infected person to a healthy person. Unprotected sex refers to having sexual intercourse without using a condom or any other mode of protection. It leads to hiv transmission along with other sexually transmitted infections.


How does hiv occur from unprotected sex?
While having sex without protection, the hiv present in the body fluids such as blood, sperm, vaginal fluid, pre-cum or anal mucus of an hiv infected patient can pass on to the body of his/her partner. The transmission occurs through the membranes of the penis in men, vagina in women, the rectum and also through mouth and throat. It is more likely for an hiv patient to pass on the virus during the first few months after getting infected. This is because the virus spreads over body fluids during this stage.


Which types of sex are more risky?
Hiv is transmitted the most by having vaginal or anal sex. Anal sex accounts for being the riskiest because the lining present in the anus is much more delicate than the vaginal lining. It is prone to more damage, easily. There are two types of anal sex: receptive anal sex and insertive anal sex. Receptive anal sex is more risky.


Hiv can also be acquired from oral sex. This can happen in case the person giving oral sex has ulcers in the mouth, sore and bleeding gums. In case the person receiving the oral sex is already infected, the other person gets hiv.


A person who has sex with multiple partners regularly is at a high risk of getting hiv because of unprotected sex.


Prevention
Getting hiv from unprotected sex can be avoided if you use these precautions:


- condoms
Condoms offer the precaution against hiv infection from anal or vaginal sex. They should be used by men before any kind of sexual contact to restrict the passing of semen or fluid, which may be infected by hiv.


- lubricants
Sex is made easier by using lubricants and reduces the risk of tearing in the vagina or anus due to friction. The risk of a condom breaking is reduced using lubricants.


- dental dams
This is another precautionary device, which is a small sheet of plastic. It has to be placed to cover the mouth of the vagina or anus and reduce the risk of hiv transmission.
Unprotected sex is the primary cause of hiv and people who do not take precautions before sex are likely to be infected by hiv.

HIV and Sex

8 Foods To Never Eat Before Bedtime
    
Hunger before bedtime is common esp. when you are used to staying up late. The craving to eat something before going to bed makes a person consume anything that is available. Bedtime hunger is not wrong, but there certainly are foods that shouldn't be consumed before going to sleep as they can create health issues. 

Avoid these 8 foods before going to bed.

1. Dairy fat - Having calorie rich cheese or butter for dinner or even before bedtime ensures that your digestive system is going to have a hard time at the night, thus disrupting your sleep.
2. Caffeine - Caffeine from the coffee doesn't let you sleep. It is used to kick our sleepiness so it should never be consumed before bedtime.
3. Spiced/Oily foods- Spices cause flatulence and oils lead to indigestion, ensuring incomplete and disturbed sleep.
4. Red meat - Dinner should always be the lightest meal of the day. If you make your digestive system work heavily overnight, it’s difficult for you to get sound sleep! Red meat being a very heavy, must be avoided to ensure a good night’s sleep.
5. Beans- Beans before bed simply fastens the process of flatulence! Avoid it to have a trouble free night.
6. Sugars- Sugars give you instant energy. That’s exactly what you don’t need before a good night’s sleep so avoid it before bedtime.
7. Aerated drinks- These drinks have acidic content with a lot of sugar and caffeine. Drinking them can destroy you sleep for the whole night so keeping it for the day is wiser!
8. Alcohol- Alcohol makes you drowsy and in a way bogs you down. But that’s really not the kind of sleep you’d like to have. Avoid alcohol to invite the perfect sleep!

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8 Foods To Never Eat Before Bedtime

The problem of morning back and neck pain may be due to the position of sleeping or it may be related to inflammatory arthritis which can be familial. Morning back pain is largely related to wrong sleeping posture and less commonly due to arthritic conditions like Ankylosing Spondylitis or Rheumatoid Arthritis. Whatever be the cause- this condition requires attention by an Orthopedic doctor as it may worsen in due course of time and should not be taken lightly. 

Some common factors causing this are: 

Mattress: Too soft or too hard a mattress might induce back ache after sleep. For people with waist and hips of equal proportion, a firmer mattress would do well. For those with narrower waist than their hips, a flexible and softer mattress that can move with the pelvic weight would be a perfect choice. Refrain from using old hardened mattresses. 
Pillow: The pillow you use must be able to render support to your neck naturally. Instead of using excessively firm or soft pillow, try substituting it with memory foam pillows, refillable water pillows or cervical support pillows. 
Posture: Not changing your position while sleeping or sleeping on the belly exerts strain on the back muscles, causing pain. On the other hand, sleeping on the back or on the sides causes comparatively less strain on the spine. 
Other causes such as strenuous workouts or physical activities or sitting at a stretch during the day might cause pain while sleeping or after getting up from bed. 
Remedies for Morning Back Pain: 

Fortunately, there are some home remedies to cure the morning back pain. 

Switching your mattress is a more expensive remedy for back pain, but may often be the ultimate cure. Most people sleep the best on medium-firm mattresses. Be sure to try out the mattress before you buy it. 
For occasional back pain after sleeping, apply heat to your back to relax your muscles before you go to bed and when you get up in the morning. 
Massage your back with pain relieving creams and apply heat on it with a heating pad for quick relief. 
Specific spinal stretching exercises and Planks (a type of exercise) can greatly help in easing back pain, if done on a regular basis. 
It is always recommended to CONSULT an Orthopaedic doctor if you suffer from morning back pain.

Morning Back Pain And Neck Pain

Exercise has a considerable number of benefits to offer people who have diabetes. As a result of doing exercise on a regular basis, the blood sugar level stays in check. Managing diabetes without indulging in any physical activity is near to no good as exercise is the backbone of diabetes treatment. Here are the ten exercises that prove to be great for people with diabetes.

Walking: Walking is considered to be one of the best exercises for treating diabetes and the most prescribed physical activity for people with Type 2 diabetes. A daily brisk walking of at least 30 minutes can be the easiest way of increasing one s physical activity level.
Running/jogging: By jogging or running daily, people can control their blood pressure and ensure good heart condition. It proves to be extremely beneficial for diabetes people who often develop risks of heart attacks or high blood pressure.
Weight training: As regular weight training helps in building the muscle mass, opting for this becomes necessary for people with Type 2 diabetes. Because losing muscle mass means difficulty in maintaining the blood sugar levels.
Tai Chi: Tai Chi helps in relaxing the body and mind as well as ensures trouble-free body movements. Tai Chi plays a crucial role in reducing stress and nerve damage, which is a common complication in diabetes.
Swimming: Swimming helps in relaxing and stretching the muscles, without exerting any pressure on the joints, which is why it is a great exercise for diabetic people. Often diabetic people lose sensation in their feet, which makes swimming the best option for them.
Yoga: Helping in lowering the body fat, improving the nerve function, and fighting the insulin resistance, yoga can benefit people suffering from diabetes in a lot of ways. By controlling the stress, it indirectly helps in lowering the blood sugar levels.
Stationary bicycling: A form of aerobic exercise, stationary bicycling ensures a strong heart and well-functioning lungs. Burning lots of calories, it improves the blood flow to the legs, which is important for diabetic people.
Water aerobics: Water aerobics, too, has a lot of benefits to offer to the diabetic people in terms of regaining the right body balance and strengthening the muscles.
Playing: For those who enjoy playing tennis or basketball, treating diabetes with exercise can be an easy job. All one has to do is play rigorously on a daily basis, and the body will stay fit and the blood sugar levels well controlled.
Dancing: Dancing can be a great way of doing exercise for the diabetic people as it helps in improving the flexibility of the body, reducing stress and lowering the blood sugar levels.
By including exercise as a regular part of their daily life, people with diabetes can not only experience positive effects on their diabetic condition but can also achieve an overall good health with desired fitness.

10 Exercises That Will Surely Help Diabetic Patients!

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