Common Sports Related Injuries and How To Prevent Them

1.Sprains - Sprains, which are injuries to the ligaments occur when the ligament is suddenly stretched past its limit, causing it to deform or even tear. To prevent strains make sure you warm up and stretch joints (don't stretch too far) to increase strength and range of motion.

2.Strains - Strains are injuries to muscle fibers or tendons. Tendons work by holding the muscles to the bones. Strains can be caused by over-stretching or overusing a muscle, causing tears in the muscle fibers. When participating in any physical activity, make sure you warm up properly then stretch. Avoid any bouncing movements while stretching as this may cause strains or muscle pulls.

3.Stress fractures - Stress fractures can be avoided by completing a proper warm up which includes stretching, and a proper cooldown. Make sure to warmup and cooldown all parts of the body. Remember that rest is very important and try not to put too much stress on one body part.

4.Cramps - Cramps aren't necessarily an injury, but they are very common, and definitely cause problems with athletic performance. A cramp is often brought on during moments of physical exertion. They can be very painful, and can form in many parts of the body. Cramps can cause an athlete to have difficulty breathing, walking, or a variety of other things that limit performance. To prevent a cramp try to drink plenty of fluids, as cramps can be cause by dehydration. Also, make sure you have warmed up and stretched before exerting your body. To relieve a muscle cramp try to drink more water, rest, apply an ice pack to the muscle, and follow this up with light stretching. Avoid massaging the muscle.

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5 Health Benefits of Dark Chocolate

You've probably already heard of chocolate improving the mood, but there are more health benefits to chocolate that you may be unaware of. Before you go raiding the candy jar, keep in mind that these health benefits pertain to DARK CHOCOLATE only. That is anything with a cocoa content over 65%. Milk chocolate is probably what you are used to, but if you are interested in eating healthy it might be a good idea to give dark chocolate a try.

1. Good for the Heart - Due to the presence of antioxidants in dark chocolate, studies have found that in individuals with high blood pressure, a stick of dark chocolate a day can lower blood pressure levels. In addition, dark chocolate has been known to lower cholesterol levels by up to 10%.

2. Improves Mood - Dark chocolate stimulates endorphin production which in turn provides the brain with feelings of pleasure. A substance called theobromine which provides you with caffeine-like stimulation is also present in dark chocolate. Dark chocolate contains serotonin which is known to act as an anti-depressant.

3. Low fat - Unlike milk chocolate or white chocolate, dark chocolate contains very little fat that will affect your cholesterol. Of the small amount of fat in dark chocolate, 1/3 of the fats are actually good fats which are healthy for the body. The remaining 2/3rds are made up of a neutral fat, and a saturated fat.

4. Stress Reducer - A study found that eating an ounce of dark chocolate a day for two weeks drastically reduced stress levels in the bodies of people who were feeling highly stressed.

5. Stabilizer - Not only does dark chocolate regulate and stabilize the mood, but it's also been found to help regulate the body's metabolism

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5 ways to Break the Fast Food Habit

Many of us eat fast food regularly due to it's availability and convenience. Even though you know it's not the best thing to be putting in your body, the addicting tastes and affordable prices are enough to keep you coming back for more. However, Eating large amounts of fast food will eventually cause your body harm. Fast food does not contain the essential vitamins and minerals your body needs to get out of a meal. Problems with cholesterol and obesity could occur in those who eat fast food regularly. Here are some tips to help you break your fast food habit.

1. Plan ahead - For the most part, we tend to opt for fast food when we are in a hurry and need a quick meal. If you plan ahead you not have to stop at McDonalds on the way home from work for dinner. Always have an idea about what you are going to have for breakfast, lunch, and dinner before you start the day.

2. Pack Snacks - If you carry healthy snacks with you when you go out, they will hold you off until it is time to have a meal. Pack things like trail mix, carrots and dip, or crackers and cheese. This way you will not be tempted to grab a small bite of greasy food.

3. Try once a month cooking - There are recipes online and in books that teach you how to cook enough meals to freeze so that they can be re-heated if you need a quick dinner solution.

4. Healthy Restaurants - find out if there are any healthy restaurants or cafes in your area and try eating there instead of fast food joints when you need a quick meal.

5. Reward yourself - If you are successful in cutting back on fast food, its okay to reward yourself every now and then. Having fast food a few times a month will satisfy your fast food cravings, but won't bring you back into the habit!




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Top States For Insufficient Sleep

In the day and age, many people are finding it very difficult to really get the proper amount of sleep. The reason can vary, in some it is wanting to progress in their work, spending countless extra hours at the office, even working when they get home. Other people may not have an excuse and just stay up late watching television or playing video games. The list of these reasons goes on and on.

However, what most people don't know is the damaging effects that can occur without the proper amount of sleep. Without sufficient sleep we can start to develop physical and mental problems. Among the most common results of insufficient sleep is lack of energy and concentration. However, if you go too long without the proper amount of sleep serious problems, such as insomnia, chronic fatigue, hallucinations, and even death may result.

For those that have a hard time getting enough sleep there are some states you may want to stay away from. A recent study shows the top states that suffer from insufficient sleep. What I was stunned about was the fact that California was very low on the list with only 8% of the population reporting insufficient sleep.

These are the top states for insufficient sleep.

1.West Virginia

2.Tennessee

3.Kentucky

4.Oklahoma

5.Puerto Rico

6.Florida

7.Georgia and Missouri were tied

8.Alabama

9.Mississippi

10.Louisiana and North Carolina were tied

11.New Jersey

12.Arkansas

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Do you have Vitamin D Deficiency?

All vitamins are essential in order to maintain our bodies balance. Vitamin D in particular is important because it helps maintain bone density which allows healthy bone growth. Calcium is useless without vitamin D. Vitamin D allows calcium to be absorbed into the body. Studies have found that a lack of vitamin D in the body can lead to osteoporosis. Moreover if you have a high vitamin D intake, you can lower your risk of developing breast cancer, prostate cancer, and colorectal cancer.

Vitamin D Deficiency Symptoms

If you are vitamin D deficient you may experience some of the following symptoms:

Muscle pain and weakness, Muscle cramps, joint pain, fatigue, chronic pain, weight gain, high blood pressure, sleeplessness, trouble concentrating, headaches, bladder problems, constipation or diarrhea.

Not everyone who is vitamin D deficient suffers from the same symptoms. Sometimes their deficiency can even go unnoticed.

How to incorporate more Vitamin D in your life

1. Spend time outdoors - the sun is the best source for vitamin D.

2. Eat more fatty fish (salmon and herring), shrimp and oysters, shitake mushrooms, beef, and liver. These foods are rich in vitamin D

3. Use supplements. Take vitamin D supplements or multivitamins to ensure that you are getting all of the vitamins and minerals your body needs.

If you think you may have a vitamin D deficiency, visit your doctor and ask for a 25-hydroxyl-Vitamin D test. This is the only test that will test for a vitamin D deficiency.


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Impact of flu infection lessened by statin drugs

Research lead by Meredith Vandemeer of Oregon's Public Health Division with the help of the US Centers for Disease Control and Prevention studied 2,800 hospitalized people with the flu in 2007/2008. It was determined that those taking statins (cholesterol-lowering drugs) were 50% less likely to die from the infection than those who were not taking any form of statin.

Of the patients studied, 801 were taking statins anyway and continued taking them while hospitalized. Seventeen H1N1 patients who were taking statins died either while in the hospital or several weeks later, compared to 64 who were not taking statins, Vandermeer said.


The conclusion gives concerns about H1N1 because they suggest that statins reduce the inflammatory symptoms common in both pandemic and seasonal flu. These results may spark the attention of the pharmaceutical industry hoping to extend the revenue of top selling drugs through new disease indications. Meredith Vandemeer suggests that "there may be a role for statins in influenza treatment".


This is not the first time a group has studied statins' dual anti-inflammatory and anti-influenza benefits. In 2006 a paper was published in the Journal of Clinical Infectious Diseases "Pandemic Influenza: A potential role for statins in treatment and prophylaxis" suggested that statins had protective effects in bacteriamia, sepsis and pneumonia.

Research teams are now performing analysis to test the effectiveness of one brand over another. It is also suggested that statins may help patients by lowering inflammation. When a flood of chemicals and cells are summoned to fight viral and bacterial invaders, inflammation is part of the body's immune response.

Statin drugs include Crestor, Pravachol, Lovastatin.

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Swine Flu Myths You Need To Know

When you think of myths you probably think of something like Sasquatch or some other random creature that has never really been found. Most of the people who report actual "sightings" of such creatures are quite... interesting individuals. For the most part I'm sure that alcohol or some other substance was involved.

However, when it comes to H1N1, or commonly known as Swine Flu, there are many myths that have recently spread faster than the virus itself. Some of these myths though, unlike Sasquatch, can actually result in serious consequences.

1.Only People With Weak Immune Systems Die From Swine Flu- While having a weak immune system doesn't help defend against the virus, people with strong, healthy immune systems have also been victims of fatal Swine Flu attacks.

2.If You Get Swine Flu You'll ALWAYS Get A Fever- While Swine Flu and the regular seasonal flu do share many of the same symptoms, and fever is one of them, you do not ALWAYS get a fever. In fact only about half of the people with Swine Flu actually experience a fever.

3.Swine Flu Is Just A Mild Form Of The Flu, It Doesn't Even Kill As Many People As Seasonal Flu- The death toll isn't as large as seasonal flu, but the Swine flu is fatal. The main problem with this myth is that seasonal flu is more likely to cause death in the elderly, whereas Swine Flu targets the young, who should have a stronger immune system.

4.I Can Avoid Swine Flu By Taking Vitamins, Wearing A Mask, Washing My Hands, And Drinking A Lot Of Fluids- This may HELP avoid the swine flu, but it isn't necessarily the best and most effective way to prevent Swine Flu. Getting vaccinated is the most effective way of defending against Swine Flu. However, don't just stop doing things like washing your hands regularly as this cuts down on the transmission of Swine Flu.

5.I Don't Have To Worry About Swine Flu Now That There's A Vaccine- Yes, getting vaccinated is the most effective may to prevent Swine Flu, however it does not GUARANTEE that you will not get Swine Flu. Take precautionary measures to avoid transmission.

6.If Swine Flu Hasn't Become Deadlier By Now, It Never Will- Nobody knows what the virus will do. It could stay in its present form forever, but it could just as easily change into a deadlier virus. The only thing we can do is try to limit the transmission of Swine Flu, and be prepared if it does change. You shouldn't just expect the best-case scenario. It's better to be ready for the worst outcome and have nothing change than expect the best and have the virus transform into something like the Spanish Influenza that killed millions.

DoctorSolve Healthcare Solutions Inc., a Canadian Internet-based pharmacy intermediary (license #BC X23), offers low cost, long-term prescription drugs. A professionally registered pharmacist fills all Canadian prescriptions. A certified member of the Canadian International Pharmacy Association, DoctorSolve is ranked as one of the best online Canadian pharmacies by PharmacyChecker.com.

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