Many myths continue to circulate about exercise during menstruation, but it seems in general to be beneficial. Science hasn’t fully characterized the effects of menstruation on exercise^[1], but in general, moderate exercise appears to ease premenstrual tension and menstrual cramps.^[2] Thus, there is generally no need to sit out or take it easy just because you have your period.

The Truth About Sun Exposure

The sun in small doses and at the best times of the day can have extremely good benefits. It can help clear up certain skin conditions, and has a psychological effect. It produces vitamin D in our bodies that helps with calcium and phosphorus absorption maintaining our immune system. Too much sun can cause other more severe complications in our lives, such as wrinkles as well as cancer.

What is UVA and UVB Light

Our sun gives us both UVA and UVB light. Radiation is a form of energy and the shorter the wavelength the more damaging to our skin it is. Skin cancer occurs because skin cells that are damaged by the UVA and UVB light can not regenerate. UVB is the more damaging of the two and you will find that all sunscreens protect against UVB first.

When to Avoid the Sun’s Rays

The first step you should take to avoid getting wrinkles or skin cancer is to learn the best time to enjoy the sun. Remember the shorter the wavelength the more damaging the suns rays are. This translates easily to the day when you look at what time the suns rays are at its peek. The later in the day you get the worse the suns UVA and UVB wavelengths are for you. The worst time to be out directly in the sun light is between the hours of 1 and 3pm. This is when the wavelength of the suns light is at its shortest and most directly on the earth’s surface.

Natural Sun Protection

You can choose many different options for your protection against the sun. There are many articles of clothing that are now being sold with natural UVA and UVB sun protection already in them. You may choose to wear long sleeves & pants even in the summer, as well as wearing a hat. A hat with a wide brim to protect your face and neck also helps to prevent wrinkles by limiting the amount of exposure your face gets to the sun.

Most make up and moisturizers contain some UV protection as well. You may opt for a natural powder makeup that contains zinc oxide to help protect against the sun as one layer of protection. There are some sun screens that can be found that are all natural with ingredients like titanium dioxide and micronized zinc oxide which are both natural sun blocks, one such product is called Sunbuddy.

How Does Sunscreen Work

Sunscreen works by blocking out the ultraviolet light that causes damage to your skin. The less damage done to your skin from the sun the less likely you will be to get wrinkles or cancer caused by the sun damaged cells. Sun protection factor is the industry standard for packaging store bought sun protection. The SPF rating is calculated by determining how long it would take for protected skin to burn compared to unprotected skin. All store bought sun screens have a varied shelf life but most can last between 2-3 years if properly stored.

In this world of extreme makeovers and desperate diets, there are two definitive actions that bring about effective long-term weight loss—(1) a high nutrition and high protein, low calorie meal plan and (2) consistent, regular exercise routine. Forget about magic pills that melt the fat away or sauna wraps that steam away inches. There are, however, herbs for weight loss that can supplement—not replace— healthy eating and exercise. These herbs can help increase the body’s digestive and metabolic efficiency and make easier the process of long-term health and weight management.

The principle behind weight loss is that energy intake must not exceed energy expenditure. What you eat must have fewer calories than what you put out in day to day activities. A body composed of lean muscle (built from protein and exercise) will use more calories than an unexercised body. There is every reason to maintain a solid exercise regimen and high protein consumption because you need both to turn your body into a fat-burning machine.

Some herbs that can help weight loss and make this process more efficient are Green Tea, Flaxseeds, Psyllium and Chromium.

Green Tea is not only a powerful anti-oxidant but a fat-burner as well. According to a study published in the American Journal of Clinical Nutrition (January 2005), consuming green tea rich in catechins leads to a lowering of both body fat and cholesterol. These compounds enhance nervous system activity at the level of the fat cell, causing it to release more fat. In another recent study, one group of subjects was given green tea extract (with 150 mg of caffeine) and 375 mg of catechins three times a day.

A second group was given just 150 mg of caffeine alone and a third group was given a placebo. These subjects spent three 24 hour periods in an energy chamber during which they received their green tea, caffeine or placebo 3 times a day. Results show definitely that the green tea group burned the most energy—by almost 5 percent more when compared with those who received the placebo alone and 3.2 percent more than those who received the caffeine alone. In addition, fat burning was increased in the green tea group.

Researchers speculate that a special antioxidant compound in green tea called EEG may trigger fat oxidation and thermogenesis (fat burning). What is also interesting is that the maximum fat-dissolving capacity of green tea comes from the tea in concentrate form, which provides the benefits of 5-6 cups of tea in a single dose of tea powder. Green tea is an herb that has demonstrated effectiveness in encouraging weight loss.

There are thousands of “experts” out there trying to sell you their weight loss solution, which usually involves a huge calorie reduction in order to see results. It is impossible for me, having been in the fitness industry so many years, to justify starving yourself as a healthy practice. I am exercise advocate; I don´t believe in dieting. Nutrition, however, IS a very important component in maintaining a balanced lifestyle. Simple choices often make the difference and I´d like to offer up some easy tips for you to use everyday.

First, it´s important to understand the reason we gain fat weight. When more calories are consumed than the body has current use for, it converts those extra calories to fat for storage. It was an evolutionary survival necessity; when food was plentiful we ate in abundance and when times were lean survival depended on having enough fat stored. If we want to lose excess fat we need to consume fewer calories than our body needs—this is called energy deficit. If one were to consume 100 less calories everyday, or burn 100 more, it would result in over 10lbs of fat loss in a year´s time. If we want faster results, we have to make the energy deficit greater.

Tips to Creating a Daily Calorie Deficit

Avoid Liquid Calories:

A can of Coke has 139 calories; an average latte with regular milk has 180 calories; a 471 mL (16 fl oz) bottle of orange juice can have 225 calories…I´m sure you get the point. Opt for water (0 calories) and tea (5 calories per 250mL). Just for comparison, a plain donut has 185 calories, and a Subway roast beef deli sandwich has 215.

Read Food Labels: Find out how much a serving size is; it is often less than we think. Products that boast of being low-fat or fat free are not necessarily low calorie. Just as a label that proclaims low-carb or sugar-free doesn´t mean a low fat or calorie count.

Don´t Skip Your Meals:

Try and eat 5-6 times per day. If you eat smaller amounts more often it will keep your metabolism revved up, keep you from over eating at meal times, and help balance your blood sugar level. If you are used to eating only 2 or 3 times a day, try gradually increasing your meal frequency so it doesn´t seem so overwhelming.

Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:

* Learn to recognise true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don’t have a rumbling stomach, you are probably not really hungry. Give the craving a few minutes to pass.

* Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you are feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.

* Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.

* Don’t keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don’t influence your decisions at the store.

* Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.

* Eat a balanced diet. If you are not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don’t skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you are more likely to feel fuller, longer.

* Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it is fit and well rested.

If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience, and make a plan for how you can prevent it in the future. Focus on the positive changes you are making in your eating habits and give yourself credit for making changes that ensure better health.

• To avoid diseases like hepatitis and Typhoid, eat 5 basil leaves everyday.

• For tooth ache, keep a clove on the affected area.

• Have a mixture of gingelly oil and egg, for 3 days, for menstrual disorders.

• You will get a great relief from menstrual pain , if you have a gooseberry daily.

• Boil the leaf of Malabar nut, squeeze its juice and add egg white. It subsides cough.

• Eat the powder of dried ginger and cumin with sugar for relief from cough.

• Have the mixture of mustard paste and honey for good relief from cough.

• For a good relief from cough, mix equal quantities of basil juice, honey  and ajwain juice and drink on an empty stomach.

• Are you suffering from urinary infection? Drink a glassful of water with a pinch of cardamom powder.

• Chew some cumin and sugar for relief from stomach pain.

• Have a mixture of lemon juice and honey when you are suffering from cold.

• If you have bad breath, drink at least five glasses of water in the morning.

• Stop nose bleeds by putting a few drops of pomegranate juice into your nostrils.

• For nagging cough and chest congestion, boil 3 cups of water with 2 fresh betel leaves and 4 crushed peppercorns, till the water is reduced to half. Strain and drink every morning and night with a teaspoon of  honey.

• For relief from toothache.. Take two basil leaves, a grain of salt and a pinch of pepper powder and press against the affected tooth.

• For minor rashes on the skin.. add few basil leaves in your bathing water before you bathe.

• To get a fair baby, Mothers can drink saffron added to milk during  pregnancy.

• For  fever and cough of children, give some honey mixed with water.

• The juice of carrot and tomato, mixed with a little honey is good tonic for children.

• A teaspoon of the powdered pomegranate skin taken with water early in the morning will not only purify the blood but also will serve as a good de- worming agent

• Chewing raw guava leaves is an excellent quick fix for diarrhoea

• If you are suffering from acidity, drink a glass of water with a piece of jaggery dissolved in it, after meals.

• Drink basil water everyday, it helps in keeping throat infection and cough at bay.

For good Health

• Add vegetables and fruits in your diet chart.

• Drink 12-16 glass of water daily.

• Avoid excess eating of fried things.

• Try to buy meat which contain less fat.

• Avoid excess sugar in tea and coffee.

• Slice vegetables into big pieces, so that it won’t loose vitamins.

(Women) Weight loss exercise for different parts like hips, thigh, stomach, back, lower back, biceps,

However, Bodybuilding exercise woman is the simplest and fastest way in improving female physique. Women have more body fat than men do. Although developing muscles could actually gain you weight, these muscles will help in the burning of fats.

The best way to burn these fats is by performing isolation exercises, which targets the thighs, hips, arms, biceps, chest, abdominals, and back. Nevertheless, before practicing these workouts, make sure to consult your doctor which best exercise for woman will fit your condition.

For instance, exercises for pregnant woman are performed slightly different for active females. Because of this, doctors recommend yoga exercise for pregnant woman rather than weight lifting. You could also purchase an exercise video for pregnant woman to ensure proper posture and form.

Isolation exercises are responsible for the small muscular features of a female bodybuilder. These exercises are also a large part of weight loss and weight gain process. Let’s take a look at the common problems of women and the exercise needed for each.

* Hips, thigh and buttocks
Firm hips, thigh and buttocks make a woman. These three parts can be your worst nightmare or your best of friend. They are the favorite area of fats to build up. However, when performed with Bodybuilding exercise, woman could be more flexible in doing other workouts.

* Legs
To strengthen your lower body, make sure to target the four major muscles of the legs – quadriceps, hamstrings, calves and anterior tibialis, which all help in cardiovascular exercise for women such as running, walking, climbing, cycling, jumping and pedaling.

* Abdominals
The abs consists of several muscle groups – transverse ab muscle, oblique ab muscles and upper, middle and lower abs. It is important that an abdominal exercise for woman be included in your program because it allows you to perform daily activities without injuring your back (which is common for women).

* Back
Both the male and female backs are made up of three muscle groups – latissimus dorsi (lats), rhomboids (upper-middle back) and the erector spinae (lower back). These three important muscles play a huge part in every thing you do. By performing back exercise for woman, it could prevent osteoporosis by developing strong backs.

* Chest
The chest has two pectoral muscles – pectoralis major (shoulder movement) and pectoralis manor (shoulder rotation and flexion). Chest exercise for woman helps by developing the upper body and preventing diseases.

* Arms
The arms, which consist of the biceps and triceps, work in performing the pulling and pressing movements from the chest and shoulders. Basic arm exercise for woman is performed daily in small tasks such as stretching and carrying heavy objects. However, developing big arms could allow the body to move flexibly and strengthen your chest and shoulders.

For some beginners, performing this exercise for woman is hard because the body has been stagnant for a while. Exercise equipment for woman could help you increase or decrease intensity while having a good workout.
Once you have mastered how to train all these female parts, weight loss will be inevitable.