শুক্রবার, ৭ অক্টোবর, ২০১৬
Life expectancy rises 10 years across globe, but more suffer in old age
বৃহস্পতিবার, ৬ অক্টোবর, ২০১৬
3 Methods That Will Change The Way You Train Forever
Do the same old routine at the gym long enough, and you'll stop seeing gains. To keep growing, try these 3 techniques to provide your muscles with an entirely new training stimulus!
20 small dog breeds that are the cutest creatures on the planet
Pocket-size pooches may not get as much attention as some of the bigger breeds do, but ask any small dog owner, and they'll tell you - the smaller the dog, the bigger the personality. Big things come in small packages, and the American Kennel Club tends to agree.
The Labrador retriever was (unsurprisingly) named the most popular dog in 2015, with plenty of smaller breeds nipping at its heels. Some of the AKC's most popular little breeds included Pomeranians, Yorkies and Boston terriers, and we've got a soft spot for quirky pups like the cockapoo - all of which you'll see on our list. Because size doesn't matter, here are some of the world's most adorable small dog breeds.
1. Yorkshire terrier
Lovingly referred to as the "Yorkie," the Yorkshire terrier is the ultimate cutie in small breeds. Not only are they tiny, some are even "teacup"! Adorable for dress-up or play, the Yorkshire terrier is a small breed with a big personality and perfect as a companion on the go. Yorkies have been a "fashionable" pet since the late Victorian era.
2. Papillon
Another breed that makes an excellent companion, the papillon is a loyal and loving friend. Great with kids and families, this pint-size pup makes an excellent watchdog. Calm but alert, it is extremely protective of its master. A papillon's most distinctive feature is its large butterfly ears.
3. Cavalier King Charles spaniel
Not only is the Cavalier King Charles spaniel adorable, but it loves to cuddle, too! A member of the toy group, this pup is gentle and extremely caring of its family. These dogs are considered to be very elegant, possibly the reason Charlotte York from Sex and the City had one. One of the most popular in small breeds, it's a dog worthy of all of your love.
4. Brussels griffon
Some may think that the Brussels griffon isn't the most attractive dog on the planet, but it sure is cute. A bit awkward looking, Brussels griffons are smart, adaptable and cat-friendly. What they lack in appearance they make up for with their ability to perform a variety of tricks. Not great with kids, it'll make a single owner a very happy one.
More: 10 small dog breeds that are great with children
Up next: Boston terrier
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5. Boston terrier
Just like the natives of the city it was named after, the Boston terrier is one loyal breed. It loves people, kids, cats and other dogs alike and is extremely adaptable. One of the most popular small breeds, the Boston terrier is one tiny pup that dog lovers like to have around.
6. Shih Tzu
The Shih Tzu's cuteness matches its vibrant and spunky personality. A breed known for its luxurious coat and adorable appearance, the Shih Tzu needs a lot of grooming to keep it looking good, including daily brushing. Another popular breed, this dog makes a great companion for adults and older children.
7. Bichon frise
It's cute, its white and it's super-fluffy: The bichon frise is the epitome of cuteness. A feisty breed, this little guy loves to play with its beloved owner. Despite the fact that it looks just like a child's toy, the bichon frise is not actually classified as a toy breed but rather one of the non-sporting group. A super-cuddlebug, the bichon frise is also very affectionate and loving toward adults and other furred friends.
8. Pomeranian
Another fluff ball to love up to, the Pomeranian is a compact puppy of Nordic descent. Smart and curious, this is a soft and lively breed. Excellent as a show dog, the Pomeranian is easily trained due to its incredible intelligence. Not very good with kids, this dog does amazingly well with cats.
Up next: Scottish terrier
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9. Scottish terrier
There's a reason we see the Scottish terrier adorning sweaters and holiday gear - it's super-adorable! Their thick eyebrows and stout build make them resemble old men, in the most charming way. With more than just cute looks, the Scottish terrier makes a wonderful watchdog. Witty and hypoallergenic, it's another small dog breed best suited for adults and older children.
10. Cockapoo
A designer breed, the cockapoo is a mix of the English cocker spaniel and the poodle. Small and cute, this breed hits every mark for a great dog. A cockapoo will never leave your side, as it loves to show affection and follow its owner. Good with kids and other animals, the cockapoo is intelligent and adaptable.
More: 200 adorable names for little dogs
11. Pekingese
A member of both the toy and companion groups, the Pekingese is a charming and delightful dog to be around. An intelligent pooch, it's a watchdog that prefers adults and kitty friends. These pups are usually between 7 and 14 pounds, yet they are mighty and quick to defend themselves. With a lot of fur, the Pekingese's luxurious coat requires regular grooming.
12. Maltese
The Maltese is a breed that loves to shower its owner with affection. Lively and energetic, this breed also enjoys playing with its adult owner and fur-covered friends. The Maltese loves its owner so much, however, that it often suffers from separation anxiety when left alone too long. Covered with white, fluffy fur of its own, the Maltese requires daily brushing.
Up next: Lhasa apso
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13. Lhasa apso
Small yet assertive, the Lhasa apso is a companion breed that was bred to protect its family. Good with all kinds of people and pets, it makes a great addition to any family. Fearless and devoted, the Lhasa apso is a pretty pup that enjoys a good pampering, requiring lots of grooming, and cuddle sessions at the end of a busy day.
14. Skye terrier
Made famous by Queen Victoria herself, this versatile breed can get fiercely protective or just be a friendly companion. Don't be fooled by its small size - the Skye terrier is an excellent watchdog. Smart, friendly and outgoing, this is a happy pup to have around. Fearless and loyal, the Skye terrier is a breed suited for a one-pet-only household.
15. Sussex spaniel
A sporting and gun dog, the cute Sussex spaniel makes an excellent hunting and family pet. Reliable and a lover of dogs and kids, the pup is friendly, lovable and notoriously slow. Looking a bit somber, the Sussex spaniel is actually a very happy and good-natured dog and loves the company of other dogs.
16. Petit basset griffon Vendéen
A hound breed, the petit basset griffon Vendéen loves to be active and will often keep itself entertained by getting into a little trouble. Adorable with its furry features, this dog requires a lot of grooming and playtime. Smart and easily trained, the petit basset griffon Vendéen makes a great family dog with its friendly and outgoing nature.
Up next: Havanese
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17. Havanese
There isn't a furry friend or human the Havanese doesn't like. A charming little pup, the Havanese has a soft, easy-maintenance coat. A pup that loves to cuddle, this lovable pooch enjoys the company of its owner 24/7, which is why it's nicknamed "Velcro dog."
More: Top 10 best hypoallergenic dog breeds
18. Japanese chin
Another toy breed, the darling Japanese chin also falls into the category of a companion breed. Well-mannered, affectionate and extremely loyal, this dog believes its life goal is to be at the service of its owner. Beware, however, of these pooches' jumping skills, as they can leap up great distances in just a single bound. A bit on the sensitive side, the Japanese chin does best with adults and feline siblings.
19. Chihuahua
Still sometimes referred to as the "Taco Bell dog," the Chihuahua is one of the most well-known small breeds on the planet, ranging from just 3 to 6 pounds. Filled with a feisty personality and watchdog abilities to boot, this pooch is a confident and sassy breed. Best as a one-human kind of pet, the Chihuahua gets along best with cats and adult humans.
20. West Highland white terrier
The West Highland white terrier is arguably the cutest dog on the entire planet. White, fluffy and a great therapy dog, there's no denying this breed's awesomeness. A "Westie" is good with kids, families, cats and pretty much everyone. Perhaps their best quality is how easily they are house-trained due to their preference for cleanliness.
Don't forget to pin this list!
Originally published February 2016. Updated October 2016.
Suicides under crisis services lead to concerns over pressures on mental health care
•New report on suicide also highlights role of economic factors, recent migration, and alcohol
বুধবার, ৫ অক্টোবর, ২০১৬
Time for tea
From a delicate cup of Earl Grey to a strong, wake-me-up builder's, there's nothing quite like a good old cuppa, is there?
Tea is the most highly consumed beverage in the world after water and has been sipped by Brits for more than 350 years. Today, a staggering 80 per cent of British adults drink tea and there is now more evidence than ever recognising the role of the beverage in a healthy diet. 'Drinking black, green, oolong and herbal infusions all tick a lot of boxes when it comes to our health – from reducing diabetes, cardiovascular disease, stroke, arthritis and obesity risks, to protecting against cancer, as well as having oral health and hydration benefits,' says Dr Tim Bond of the Tea Advisory Panel (TAP). We decided to take a look at the ways tea can be more than just the nation's favourite drink...
Drink tea for...
the antioxidants
Antioxidants – the molecules that help prevent the damaging effects of oxidation on cells in the body – play an important role in our diet. And while all teas contain respectable levels of antioxidants, some go the extra mile. 'The primary health-boosting quality of green tea is undoubtedly its content of antioxidants,' says Cassandra Barns, a nutritionist and health writer. 'These include a type of flavonol called catechins, of which the most abundant is epigallocatechin gallate (EGCG). Catechins have been found to have anti-inflammatory activity, anti-cancer and anti-ageing properties, among others.' Looking for a real antioxidant hit? Matcha comes out on top with the content of EGCG available more than 100 times greater than that found in a standard green tea.
Drink tea to...
reduce your risk of disease
A mug of tea may look fairly unassuming, but growing research suggests it can actually help tackle some of the biggest health dilemmas we face today. 'Data pooled from a recent “super study” [by the Department of Neurosurgery, Shanghai Seventh People's Hospital, China] found that regular tea consumption [three cups of black tea daily] reduces the risk of coronary heart disease by 27 per cent, and the risk of suffering a stroke by 21 per cent,' Dr Bond explains. Further research by the European Prospective Investigation into Cancer and Nutrition (EPIC) found that drinking three cups of tea, three cups of coffee or a combination of both daily reduced the risk of type 2 diabetes by approximately 42 per cent. Paula Grainger and Karen Sullivan, authors of recipe book Infuse: Teas to Cleanse, Nourish and Heal maintain that the use of cinnamon in tea could help stave off the disease, too: 'Recent research suggests that cinnamon can lower blood sugar levels and help prevent type 2 diabetes.' But it doesn't stop there. Dr Stephen Hsu, a cell biologist in the Medical College of Georgia Department of Oral Biology, has determined that compounds in green tea called polyphenols help eliminate free radicals (which can cause cancer by altering DNA) while safeguarding healthy cells.
Drink tea for...
weight loss
From weight maintenance to weight loss, black, white and green tea have all been hailed as heroes when it comes to our waistline. Researchers from Germany, for example, labelled white tea a 'natural source of slimming substances' after it was found that an extract of the tea effectively inhibits generation of new human fat cells (adipocytes) and stimulates fat mobilisation from mature cells. Green tea has also been found to be effective. 'Green tea may support weight loss in several ways: increasing thermogenesis (calorie burning), increasing fat oxidation (burning of fat for energy), reducing fat absorption, and even reducing appetite!' says Cassandra. Black tea, too, was found to significantly inhibit weight gain by an average of 0.64kg and reduce waist circumference by 1.88cm, according to the Department of Nutrition at the University of Oslo.
Drink tea to...
protect your bones
Did you know you can support bone health with a cuppa? 'It's been found that EGCG can decrease our numbers of the cells that break down bone – and increase the numbers and activity of the cells that build bone,' explains Cassandra. And it's not just green tea that gives our bones some TLC. According to Dr Bond, black tea can also reduce the risk of osteoporotic fracture, particularly in women.
'In an Australian study, the consumption of three or more cups of black tea daily was associated with a 30 per cent reduced risk of osteoporotic fracture,' he explains. How does the humble black tea do it? 'It's thought that the flavonoids found in tea may have contributed to these benefits,' adds Dr Bond.
Drink tea for...
oral health
High levels of fluoride make tea a brilliant way to maintain good oral health. 'Tea is a natural source of fluoride, as the tea plant absorbs fluoride present in the soil of tea-producing countries,' explains Professor Robin Seymour, a periodontologist and an advisor to TAP. A recent study published in Nutrition Bulletin reviewed fluoride levels in 49 different tea bags and found that levels ranged from 0.72-1.68mg per serving – a quarter to a half of the European recommended daily allowance. Why the difference? 'The level of fluoride in tea leaves will depend on where the tea is grown, with countries such as Kenya being particularly good for fluoride-rich soils,' Professor Seymour adds. Green tea has also been recognised as having potent antibacterial activity against several of the bacteria that cause gum disease and tooth decay – so much so that it can even be used as mouthwash. What's more, 'several studies have found that green tea can help reduce bad breath thanks to its natural disinfectant and deodorant activities,' adds Cassandra.
Drink tea for...
digestive woes
When it comes to digestive issues, herbal tea can help restore balance. 'Almost all herbs work to detoxify the body to some extent, improving and soothing digestion, and ridding your organs of toxins to ensure they work at optimal level,' explain Paula and Karen. 'When you're feeling sluggish, tired and run down, a cup of healing herbal tea may be all it takes to get you going again.' Peppermint, for example, has now been proven to be an effective pain reliever for IBS. Fennel can help relieve bloating; ginger is extremely effective for nausea, indigestion and motion sickness; while rooibos has been praised for improving digestion. Suffering from constipation? 'Rhubarb root and yellow dock gently stimulate movement, while cramp bark, chamomile and aromatic spices prevent pain,' say Paula and Karen.
Drink tea for...
a calmer mind
Feeling stressed? Can't focus? Worried about your memory? Tea is on hand! 'The primary reason that tea is a better choice when we're stressed is thanks to its content of a natural substance called L-theanine, which is virtually unique to the tea plant,' Cassandra explains. 'L-theanine has been found to have a relaxing effect on the mind, reduce anxiety, and help with concentration. It's thought to do this by increasing alpha waves in the brain, which are associated with being 'calm but alert' – i.e increasing relaxation without causing drowsiness.' (Matcha is thought to be particularly high in L-theanine.) Studies have also suggested that catechins in green tea can reach the brain and help protect the neurons (nerve cells), as well as reducing decline in brain function. 'It's been reported that the catechins in green tea can help prevent the build-up of both amyloid plaques and phosphorylated tau proteins – processes that occur in people with Alzheimer's disease, and lead to a decline in memory and cognitive function,' Cassandra says. Moreover, herbal tea is wonderful for calming the mind. 'Many herbs can have a dramatic effect on emotional health, easing anxiety, depression, sleep problems, mood swings and symptoms of stress,' say Paula and Karen.
Article
Oct 5, 2016
শুক্রবার, ৩০ সেপ্টেম্বর, ২০১৬
The Best (and Worst) Exercises for Pregnant Women
It's important to keep moving when you're expecting, experts say, because moderate exercise is good for you and baby too. For mom, the perks include a lower risk of pregnancy-related diabetes; for baby, a reduced risk of obesity and a boost in brain development. But because every pregnant woman is different, it's best to run your fitness plans by your doc, says ob-gyn Melissa Walsh, MD, an attending physician in the Department of Obstetrics, Gynecology, & Women's Health at Montefiore Health System in New York. She also suggests taking it slow, especially as you enter the third trimester, so you don't overexert.
Another good rule of thumb: Skip any movement that makes you feel off-balance, says Dr. Walsh. "Your body's sense of the center of gravity changes during pregnancy," she explains.
Here, we've found up six exercises that are considered safe for moms-to-be-plus, a few activities you should put on hold during pregnancy.
RELATED: 6 Things You Must Know About Working Out During Pregnancy
It's okay to do...
Yoga
Gentle yoga is a-okay for pregnancy, according to research and experts. In a recent study published in Obstetrics & Gynecology, researchers concluded that yoga poses do not place undue stress on mom or baby. "Yoga will help with joint flexibility, limit your chances of injuries, and work on total body toning," adds personal trainer Jenn Mathis, a regional fitness director at Gold's Gym. "Not to mention, it will help mental clarity and focus."
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However, Dr. Walsh recommends that pregnant women avoid hot yoga classes. And for any poses that require putting your head upside down, ask the instructor about modifications, she says, since "the normal changes the body undergoes for pregnancy will make you more prone to dizziness." You can also check if your local studio offers prenatal classes, which include sequences specifically for moms-to-be.
RELATED: The Best Yoga Moves for Anxiety, Pain, and More
The quadruped move
For this exercise, start out on your hands and knees in tabletop position. Raise your right arm in front of you and your left leg behind you (while keeping them both straight). Pause, then lower and switch to lift your left arm and right leg. "This move is great for getting a total body stretch, while activating your back muscles and controlling your breathing," says Mathis.
Planks
With your elbows on the floor, directly beneath your shoulders, hold your body in a straight line. If that's too difficult, try moving onto your hands, in push-up position. Focus on your breathing, squeezing your glutes, and pulling your shoulder blades toward your back pockets. (Watch this video to see How to Do a Perfect Plank.)
"This will work on total body endurance, while toning your core, upper body, and legs-which you'll need throughout your pregnancy and delivery," says Mathis. "Just make sure to keep your belly from sagging to the floor by keeping your spine in a straight line."
RELATED: 5 Fresh Ways to Do a Plank
Swimming
Whether it's a few laps in the pool or a low-intensity water aerobics class, "water is great for adding resistance to a full-body workout or cardio session," says Mathis. Another perk: Because your weight is supported by the water, your joints are protected from impact.
The elliptical
Now's the time to become BFFs with the elliptical: This machine offers full range of motion for your legs, sans the heavy impact that comes with running on pavement or a treadmill, making it a great cardio workout for moms-to-be. No gym membership? Dr. Walsh recommends going for a brisk walk to get your heart pumping.
Body weight exercises
Good news: You can continue to do basic strength training moves-such as squats, push-ups, rows, raises, and curls-during pregnancy. "Strength training will make it easier for you to lose the baby weight and get back into shape after pregnancy," Mathis points out. However, Dr. Walsh recommends using a lighter set of free weights (no heavier than 20 lbs.), especially for women who are new to strength training.
RELATED: 9 Things Every Woman Must Know About Her Fertility
It's probably better to skip...
Overhead weight-training moves
Because your balance can be off during pregnancy, you should stay away from any moves that require you to push weights up over your head. "This puts you at a fall risk and there's also the potential for dropping [the weights]," says Mathis. "Plus, your core isn't as strong, and neck and back injuries happen more frequently when your arms are in the overhead position."
Supine exercises
When you're in the second and third trimester, it's common sense not to lie on your stomach. But you also should avoid laying on your back, according to Mathis. "The additional weight in your belly can compress organs and vessels that could cut off blood flow to parts of you and baby," she explains. Instead of laying on a bench or the floor, she recommends choosing alternative exercises that let you stand or sit down. This way, you can "keep your core engaged without overdoing it," Mathis says.
Contact sports
Needless to say, Dr. Walsh suggests skipping sports that involve a risk of getting hit in the belly, like soccer, baseball, volleyball, and basketball.
Anything too adventurous
Same goes for sports where there's a good chance of falling. Save the skiing and surfing until after your little one has arrived.
বুধবার, ২৮ সেপ্টেম্বর, ২০১৬
Your Guide To Preventing Nearly All Joint Injuries
Your knees, shoulders, and back need more love! Don't be another sad-sack lifter complaining about constant pain. Do something about it with this complete guide to integrating prehab into your warm-up, finishers, and working sets!