How To Avoid DVT

How to avoid DVT

DVT is a serious condition where blood clots develop in the deep veins of the legs. It should be distinguished from blood clots in superficial varicose veins in the legs, called phlebitis, which is much less serious.

One in every hundred people who develop DVT dies. The cause of death is usually a blood clot, travelling from the legs to the lungs. This is called pulmonary embolus or PE. When PE is severe it causes the lungs to collapse and heart failure.

What causes DVD?

Flying causes fluid in the blood to move into the surrounding blood vessels and the clotting mechanism gets switched on. Eating foods rich in saturated fat can encourage this process. As does any alcohol and caffeine, which are all dehydrating. Think of what is on your meal-tray during the flight – cheese, pats of butter, creamy sauces, sausage, bacon, croissants, all rich in saturated fats. Some airlines are taking steps to offer lighter options – but it is up to you to make your own choices, complain to airlines, eat before you fly etc.

What are DVD-friendly flight options?

If you can, take your own food with you on board. Oily fish (salmon, sardines, tuna); soups, fruits and vegetables; butter free, salad sandwiches are ideal (use a olive oil based dressing instead; also water, (a glass every hour); fruit salad and anything water-rich.

Treatment

Aspirin in low doses, can act as a blood thinning drug and is used to prevent clotting conditions in the arteries like coronary thrombosis. Its benefit in preventing DVT is debatable however and if you are unsure ask a qualified medical doctor. DVT combined with PE or other blood clots is often referred to as Venous Thrombo-Embolism or VTE.

According to government sources, DVT has been associated with any form of long distance travel, whether by air, car, coach or train. In particular long-haul air travel (flights lasting longer than five hours) where passengers remain immobile in the seated position for long periods of time, may be associated with an increased risk.

Who is most at risk?

People with heart conditions.

Pregnant women.

Women taking HRT or anything containing Oestrogen compounds (ie contraceptive pill).

Anyone with a family history of DVT.

The risk of DVT and PE is greater in those...

over 40

if you have had blood clots already

with a family history of blood clots

suffering from or who have had treatment for cancer

with certain blood diseases

being treated for heart failure and circulation problems

who have had recent surgery especially on the hips or knees

who have an inherited clotting tendency.

Consult your doctor before travelling if you have:

ever had a DVT or PE

a family history of clotting conditions

an inherited tendency to clot (thrombophilia)

cancer or had treatment for cancer in the past

had major surgery in the last three months

had hip or knee replacement within the last three months or

ever suffered a stroke.

Some airlines are introducing simple instructions during your flight to encourage movement during your journey. These are usually movements of the feet that stretch the calves, many people ignore this advice.

Yoga Exercise

If you can, stand up and do some yoga stretches, even if you have to queue for the toilets and do them in there.

Preferably standing in bare feet, lift the heels off the floor and come up on the toes. At the same time rise the arms in the air, overhead. Do this 20 times in all, using the in-breath to rise and the out-breath to lower.

Next, pointing the toes away from the body lift the leg a few inches off the floor and rotate the ankle, 10 times in a clockwise direction and 10 in an anti-clockwise direction, change feet and repeat on the other side.

If possible, do these every hour, as well as practicing periodically in your seat, avoiding the arm raises!

Turn your head to the extreme right, 3 times and 3 times to the extreme left, with your shoulders pressed against the back of the seat. Hold the arms straight out in front, one at a time. Make twisting movements from the shoulders, 10 times each side.

Flight socks:

These are next to useless unless they have been measured specifically for you. Some people buy the socks at an airport, and make the mistake of thinking they can eat what they like and not make any movements for several hours.

This reply was written with the help of the British government website on this important subject.

[doh.gov.uk/blood/dvt/index.htm]

Dee Lawton is a yoga teacher and writer on health and fitness related subjects.

Great Fitness Results From P90X

If you are an individual who is interested in health and fitness you are very likely aware of one of the hottest home workout programs out there. P90X or Power 90 Extreme is an extreme home exercise program that was developed by Tony Horton in conjunction with Beachbody. This best-selling fitness program debuted in 2004 selling via infomercials on TV. In April of 2008, P90X became the best-selling infomercial product of any type ever sold in the United States.

This extreme fitness program promises an improved and "ripped" physique in just 90 days if you commit to and follow the program. The program consists of 13 weeks of 6-day routines with an optional stretch on the 7th day. It emphasizes a balanced full-body workout and consists of strength training, stretching and cardiovascular routines. You will find a great variety in the fitness routines from the program ranging from strength training for all the different muscle groups to plyometrics or "jump training", along with Yoga and Kenpo.

Many people have tried the P90X fitness program and the success stories abound. It is largely successful because it is based upon the concept of "muscle confusion". Muscle confusion adds variety to your fitness plan by using cross training and periodization. There are three 30-day phases at which time new exercises are incorporated and the order of exercises is switched up. This forces your body into continual improvement because you will not hit a plateau because your body never has time to adapt to the workload.

While you will need a few pieces of equipment to complete the program many of the exercises are based upon the resistance of your own bodyweight. However, you will need a few dumbbells, a pull-up bar or some resistance bands and a sturdy chair. You will probably also want to invest in a heart-rate monitor for the cardio workouts and a yoga mat for Yoga. Optional equipment would include push-up bars to increase your range of motion and protect your wrists while working out your chest muscles.

The workouts are all approximately an hour in length, with the exception being the Yoga workout, which is 90 minutes long. There is also a 15-minute abdominal workout, appropriately called "Ab-Ripper X". The Ab program is recommended on the three days a week that you do strength training.

The first phase consists of weeks 1 through 3 and during this time you will be doing strength, cardio and Yoga. The mid-phase of the program are weeks 5 through 7 and they consist of a different version of the strength, cardio and Yoga programs. Weeks 9 through 12 are the "extreme muscle confusion" weeks and during this last phase you will be doing a hybrid version of the first and mid phase. Week 4, week 8 and week 13 are "recovery and ab focus" weeks, but that does not mean these weeks are any easier. Weeks 4 and 13 feature a workout called "core synergistics", which many feel is one of the most challenging routines of the program.

Many people have had great success with the P90X program. Over 1,000,000 copies have been sold and if you want to see some of the results firsthand you can just do a search on YouTube. Right now, there are over 7000 testimonials on video that you can watch. People of all ages and all fitness levels have had success with the program. You don't have to be fit to start but you will be fit when you finish.

P90X is probably the most successful home workout video series in history because you can't argue with results. If you want to get fit in 90 days and you can make the commitment to work the program you will see results.

For more information about the my-health-n-fitness.com/3170/p90x-review-does-px-90-deliver-as-promised P90X Extreme Home Fitness Program visit my-health-n-fitness.com my-health-n-fitness.com

Yogic Powers

In the current scenario, various forms of exercises, diet regimes and gyms are deemed to be popular options for weight reduction. However, Yoga is fast gaining popularity, as it not only translates into fitness regime, but aims at complete well-being of the person. In our fast life, where hardly anytime is devoted to self, yoga brings in a sense of stability and peace to its practitioners.

The concept of yoga goes far beyond the early ages and is a much wider concept than mere exercise or asanas. It cleanses the body, mind and soul from impurities and evil thoughts. The best time to perform yoga is early morning at dawn. It is recommended that you work-out under the proper guidance of an instructor, who will train you, taking into consideration, your requirements, health and ailments you are suffering from. Once you perfect the asanas, you can practice it on your own.

There is misconception that yoga is meant for people with health or weight issues. Pranayama, a form of yoga helps in correct breathing, to ensure that body gets right amounts of oxygen. It helps to imbibe discipline in oneself. Unlike crash diets, yoga focuses on long term benefits like increasing stamina, immunity, eliminating anger and improving eye-sight.

Meditation is an inherent and integral part of yoga. In today's world, where we are surrounded with chaos and noise pollution, we are unable to read our own thoughts, asanas like Shavasana and Padmasana, help you in regaining your mental balance and make you feel relaxed and at peace.

So go ahead and enroll yourself at the nearest yoga center to lead a healthy and balanced life

Yoga Teacher Training Aspect - The Motivation to Improve

There is a myth, which makes its way around alternative healing circles. Basically, there is a massive proliferation of the belief that visualization and wishful thinking are enough to succeed in life. The words work, motivation, and action, are not "in style" or "politically correct." Sorry to say it, but motivation, action, and work, are required to be successful at anything, especially teaching Yoga classes.

Motivation is a spark, which causes action and creates success through work. Yet, what if we have been taught that abundance and success are not spiritual pursuits? If you have that much abundance and success, you can always help others. There is no shortage of worthy causes, which need financial help and volunteers.

If success is still an issue, and you have taken a pledge to live in poverty as a reflection of your spiritual growth, there is still a reason to take action. Improvement in your actions and life skills is a major part of spiritual growth.

The first step in improving our practice as Yoga teachers is to read. This requires all of us to read daily. Reading more about Yoga, holistic approaches to health, and inspirational views of life, will improve our performance as a Yoga instructor.

There are more Yoga magazines and books than ever before. It was not that long ago, when public libraries had only a few Yoga books on hand. There are also many audio books available. Some people download MP3's from the internet for use during the day.

The audio learning option gives you much more flexibility than ever before, because you are not wasting time in commuter traffic, in transit, while waiting in line, or while waiting at the doctor's office.

You will be much more patient during what is perceived as "waiting time," than ever before, because you are learning and improving any time you wish. You are turning waiting time into "fun time."

Waiting commonly causes stress, anger, anxiety, tension, and tends to wear us out physically, emotionally, and mentally. With the use of audio books, you can turn this time into an incredibly positive experience.

As a result of the way you take advantage of waiting time, your health is improved, and you will be motivated when reading or listening to inspirational materials. There is no limit to the topics you can choose.

Affirmations are useful, but what if you could find a book full of them? What if you could find an audio recording full of them? The result would be an overwhelming wave of positive energy.

Lastly, visualization is powerful; especially, after reading a book or listening to an audio book. Once you have reached this level of motivation, you should act upon it or write your intentions down. You are guaranteed to bring motivation with you anywhere you go.

© Copyright 2008 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. aurawellnesscenter.com aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive a Free Yoga e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

Train Your Dog Or Puppy Like a Professional

We've all been there - completely frustrated because after weeks of training, your dog or pup still does his business on your carpet. You go through the yellow pages or you Google and look for 'professional dog trainer'. Up pops tens of thousands of trainers in your area...which one to choose? How much will it cost? How long will it take?

Worry no more about this headache inducing scenario because you can train your dog like a pro in just a few steps. Just remember to remain calm; you didn't learn how to go to the bathroom on your own in one day either!

Speak the Same Language - Obviously you can't decipher his woofs, but with a little bit of help he can understand your commands. However, it is up to you to help him learn these commands efficiently. Keep the commands short and easy for a dog to comprehend, like STOP, HEEL, NO, or SIT. It's easy to say these commands loud enough to get his attention without yelling. Teach by Association - Dogs learn best by association, so don't just bark an order without any context. A good example of this is the 'yelp & shun' technique to stop nipping in pups. The pup nips and you scream in pain, then ignore the pup so he knows he's done something wrong that has consequences. This same theory applies to training of any sort which is what separates good trainers from average ones.

- When your dog chews up shoes, don't punish him without showing him the offense...the shoe.

- Trainers suggest using a leash to help dogs understand when it's time for a walk or the bathroom

- Treats and Rewards are a perfect way to help your pet associate positive things with certain activities.

Start With the Basics - Before you start training your puppy to do tricks, professional trainers know that you have to start with the basics. You can't be a race car driver if you can't drive a car, and your dog can't play dead until he knows Being a Doggy 101. The first commands your pup or dog should learn are;

- COME

- SIT

- STAY

- DROP (or another word to drop things from his mouth)

- and QUIET

Manners - This one may sound a little crazy, but all pro trainers know that teaching your dog manners will make training him much easier. When you take your pup or dog for a walk, does he run far ahead, pulling you with him and frightening passers by? If so you've got a dog with bad walking manners. Correct this behavior by walking your new puppy during odd hours at first when very few people and animals are around. As he improves carrying out commands, change walk times gradually introducing your dog to more stimuli. As with all things, it is a step-by-step process.

Keep Him Calm - Dogs are generally pretty stressed out creatures, mostly because they need time to adjust in our world filled with sights, sounds, and smells. This is why many trainers sound like yoga instructors, it keeps the dogs calm and makes them less anxious about performing new tasks.

Your dog or puppy wants nothing more than to make you happy, but trying new things can be stressful and often scary. Start slowly, using a calm but strong voice and give a command. If he seems hesitant, speak calmer but not softer and more upbeat. You must give your pup the confidence he needs to complete the tasks until he has it on his own.

The pros have studied canines for years, and we've given you these tips to make training your pup the fun and exciting experience it should be.

Andrew Daigle operates many successful websites including Dog Training Advice and Tips [dog-training-advice-tips.com/], a website to learn how to train dogs and puppies with proven techniques with audio and lessons and Secrets to Dog Training [dxout.com/programs/sitstay.html] for more puppy and dog training material.

The Power of Stretching

Stretching is no new phenomenon. There are many forms of it being pursued that have long since been around such as Yoga and Pilates. However, it gives our body new life, energy and a better sense of wellness. Our body naturally craves stretching. What is the first thing we do after sitting on a plane for hours? Likewise we all stretch in the morning and it feels good. Do you know the best times to stretch? Listed are the three best times to Stretch.

1. First thing in the morning - This sounds obvious but many of us don't take it past the brief yawn and arm stretch we make first thing when we wake. One of the best reasons is to start your day off right. When you stretch you feel a slight pull in the muscle, not to the point of utter pain but a gentle pull that you hold for about 30 seconds. Doing this daily helps to stretch out our muscles as to not be stiff and tight. Everyday tasks such as carrying groceries, working out in the gym, carrying around and playing with children as well as lifting need your flexibility as well as your strength.

2. During your workout - Yes you heard me correctly. Stretching before you do some exercise certainly won't hurt you but it hasn't been proven to be necessary. It is not the stretching you need before a workout but rather a warm up session of about 5-7 minutes using about 50-60% of your heart rate instead of the usual 85% for cardio workouts. What you want to do is stretch between sets of weights. When we lift weights the muscle get tighter. To help create a nice fluid motion it is important to do a stretch in between different exercises and their sets. Most people just sit and catch their breath with a sip of water, why not add some stretching to your waiting time.

3. After your exercise session is complete - This is one of the most crucial times to stretch. This is the time that your muscles need the release from their tension. I personally find most tension in the hips, buttocks, chest and biceps but it will be different from person to person. Remember to stretch your abdominal muscles by lying on your tummy face down and lifting your arms to make them perpendicular with the floor and your back arch. Most people forget this one.

Please note how to stretch properly. For optimum results you will want to stretch twice per day or at the very least once per day. Not doing so for weeks and months results in those tight muscles that make us feel unmotivated to stretch again for fear of discomfort. Also, for health reasons I tell you it is not wise to bounce back and forth. I see this one a lot with hamstring stretches. If you cannot touch your toes, that is okay. Daily if you are diligent you will get there. Simply hold each stretch you do for 30 seconds, at first it may feel like an eternity, however after the first few times it will become more comfortable. For each stretch that you do, biceps for example do 2 sets of stretches for each arm so that each body part gets 1 full minute total. Stretching for a count of 3 seconds and releasing will not do much for you, I assure you of that.

**Remember the three key areas of fitness are cardiovascular, resistance training and flexibility, which comes through the form of stretching. I guarantee you will find not only your workouts more effective, but your daily life and tasks too when you decide to stretch!

Karla Davis is a Certified Personal Trainer who has spent over 4 years focusing on Nutrition and Health. She also specializes in Staging and Organizing homes and office spaces as a Professional Organizer and is also a Public Speaker. Karla has over 10 years of experience and success within inside/outside Sales and Marketing, and is the wife of Author, Paul Davis. Karla too is now writing her own books as her life mission is to positively transform the homes and lives of everyone she meets.

Please contact Karla for your Home Staging, Interior Re-design, Professional Organizing or Nutritional needs at:

Karla Davis
Florida Home Staging & Redesign
Professional Home Stager
P.O. Box 684
Goldenrod, FL 32733
Tel: (407) 284-1705

Exercise Smarter - 3 Techniques to Increase Weight Loss

You already know you can increase your chances of achieving permanent weight loss if you exercise consistently. But doing hours and hours of cardio will not lead to a corresponding increase in weight loss. Instead, cut your time in the gym and burn more calories by exercising smarter not longer.

Modern Strength Training

Are you already doing strength training? Then you are experiencing the benefits of building muscle. Muscle burns more calories than fat, so increasing your lean muscle with regular weight lifting jump starts your metabolism and lets you burn more calories even when you're sleeping.

The old way of lifting weights meant long sessions in the gym. Traditionalists and aspiring body builders may still train this way. But for the rest of us, we can cut our time in the gym significantly with new training methods.

The new methods involve working all the body parts two to three times per week with at least one rest day in between. Alternate an exercise for upper body and lower body. For example, you might do a set of bench presses followed by a set of squats. This keeps your heart rate up and eliminates the need to rest between sets, reducing your workout time. The resulting workout is high intensity and fun.

To jump start your muscle building even more, use different equipment on different days. This keeps your muscles confused, burning even more calories. For example, train with free weights on Monday, weight machines on Wednesday, and kettlebells on Saturday.

It's best to hire a personal trainer for a few sessions to learn how to train using proper technique. He or she can put together a series of workouts that will tone all of your major muscle groups.

High Intensity Cardio

What should you do on the non weight training days? Increase the intensity of your cardio. If you run, mix in a few sprints or uphill segments. If you use a cardio machine like the elliptical or stairmaster, set it for interval training to alternate high energy bursts with a moderate pace. These strategies will burn more calories than increasing your minutes at a steady, comfortable clip.

Yoga

Finally, add yoga at least once a week. That's right yoga. You may wonder how yoga, a relatively sedate form of exercise, can help you lose weight. Yoga's benefits go beyond calories burned, and involve reducing stress and massaging your internal organs. Too much stress increases your propensity to retain fat, and massaging your internal organs eliminates the toxins that build up in your cells, making it easier to shed fat. Don't knock it until you try it - yoga helps fat loss.

Consistent exercise leads to permanent weight loss. But if you exercise smarter by mixing in modern weight training, high intensity cardio, and yoga, you can obtain even more of the benefits of exercise in a shorter amount of time.

Looking for more exercise and weight loss tips? Visit Diane's site lose-weight-for-life.com lose-weight-for-life.com for a different approach to getting fit and losing weight in a healthy way.