Textbook on Public Health and Community Medicine,free download

by: Rajvir Bhalwar
en

Textbook of Public Health and Community Medicine
RajVir Bhalwar
Published by Department of Community Medicine
Armed Forces Medical Collega, Pune with WHO India Office New Delhi
First Edition 2009

Excellent book of public health specially written in Indian context. A must for all who are interested in public health related issues in india.

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3 Exercises to lose weight fast

It is not difficult to lose your weight when you have the right information, at the right time, and the right tools to put it to use. If you will do these 3 best popular exercises on a consistent basis, week in and week out, then combined with a good diet, you will lose weight fast.


1. Interval running: Running has the potential to burn more calories per amount of time worked than any other exercise there is. No, I don’t mean jogging. Although you can use walking, then jogging as a way to prepare yourself to be able to run in the future. Interval running is just running with short breaks in between. For example: run for 30 seconds, then take a 30 second break then repeat.

2. Rowing: ..wow I love it, Rowing is a complete body workout and can be done outside on a lake, in the comfort of your own home, or at a gym. It burns a lot of calories and builds lean muscle.

3. Squat Presses: This exercise is well known to trainers and athletes alike, but not to the mainstream. It is simply taking a dumbbell or a barbell, then doing a squat. As you come to the top of your squat, you press the dumbbells (or barbell) above your head and then bring it back down and repeat. This exercise works every large muscle in the body and if done with short rest periods can be a good cardio workout (gets the heart rate up).

If you really want to lose weight, and want to do it fast, then you will have to use exercise. If you do these exercises 3-5 times per week (and be sure to mix it up), then you will reach your weight loss goals.

Traditional Chinese Medicine:Suggestions for Long Term Breast Health

# Eat as many fresh, lightly cooked vegetables as you wish. Go easy on spicy, sweet, or greasy foods

# Avoid overeating. This stagnates the stomach qi - the stomach channel irrigates the breast tissue. Stagnant qi in any form is bad for the breasts.

# Try to avoid becoming overweight. There is a known relationship between body fat, fat consumption, and breast cancer.

# Stay relaxed. Remember the "Serenity Prayer" or simply learn to know the difference between what you can and cannot change and control in your life and in the lives of those around you. Try to let go of what you cannot change and work at changing what you can.

# If you cannot relax, use relaxation tapes or meditation techniques to help you learn to do so. Stress, when not released or diffused by some method, is an enemy of breast health.

# Avoid caffeine in as many forms as you can. Stop eating chocolate except as a rare treat. Switch from coffee to black tea, or better yet, to green tea.

# If you can, get some form of exercise every day, or at least every other day. It burns fat
cells, reduces stress, increases energy, and improves self image.

# Eat meat sparingly. Use it in broths, soups, stews, and not necessarily every day. Don’t just eat chicken and fish; a variety of meats is better over the long term.

# Grains, well cooked and/or in the form of noodles, should be the foundation of any diet. Try eating something else instead of bread. Try cutting back to bread products only once per day.

# When you use oil, use olive oil. Studies show it to be a better option for breast health than other oils or fats.

#Breast massage and any form of self-massage is helpful in keeping qi and blood circulating. Learn a simple self-massage regime from a book or make one up for yourself.

Yoga as an effective treatment for back pain

New researchs from the U.S. suggests that the millennia-old therapy of yoga could benefit millions of people who suffer from back pain problems. In an article published in the Annals of Internal Medicine on December 20, researchers concluded that yoga act as a more effective treatment for back pain than conventional therapy.
A study conducted at the Group Health Cooperative in Washington State required 101 adults to follow a choice of remedial treatments – a 12-week course in yoga, 12 weeks of standard therapeutic exercise or the same period following instructions in a self-help book. The results showed yoga both expedited relief from pain and had longer lasting benefits. Lead researcher Dr. Karen Sherman said this was because “mind and body effects” were in collusion.

The article states that: “Most treatments for chronic low back pain have modest efficacy at best. Exercise is one of the few proven treatments…however, its effects are often small, and no form has been shown to be clearly better than another. Yoga, which often couples physical exercise with breathing, is a popular alternative form of ‘mind–body’ therapy…[It] may benefit patients with back pain simply because it involves exercise or because of its effects on mental focus. We found no published studies in western biomedical literature that evaluated yoga for chronic low back pain; therefore, we designed a clinical trial to evaluate its effectiveness.” Millions of people worldwide swear by yoga to improve their mental and physical health.

Mushrooms Benefits on Health

Mushrooms are gaining new respect from nutritionists and medical doctors, as scientists discover that mushrooms may play a role in fighting any number of ailments from high blood pressure to infections and even cancer. After more than 15 years of researchs, American scientists finally have access to a mushroom compound called AHCC (which stands for Active Hexose Correlated Compound), which was once available only in Japan and has been used extensively by Japanese hospitals and medical clinics since its development in the mid-1980s as a safe, natural way to help support the immune system.

AHCC is obtained from a hybridization of several species of medicinal mushrooms (including Shiitake), all organically cultivated in Japan. After extensive clinical research and significant evidence supporting its effectiveness, AHCC is gaining mainstream acceptance in the United States.

“The studies have been quite amazing,” says Fred Pescatore, M.D., M.P.H., who has recommended AHCC adjunct therapy for many of his patients. “It has been shown to work well in patients with cancer, hepatitis, immunocompromised patients and liver disease.

The immune system in our body works in part by detecting and eliminating foreign cells. For people with healthy immune systems, viruses, bacteria and abnormal cells are routinely found and destroyed before any damage is done, often before the person ever feels sick. AHCC has been shown in clinical studies to safely and naturally support a healthy immune response by activating and increasing the number of certain types of immune cells, and triggering related immune reactions in the body.

The excitement among scientists is growing as research progresses. U.S. clinical trials are underway at the More-house School of Medicine and Yale University. These studies follow a number of previous studies conducted by prestigious Japanese universities.

After one such study, a human clinical study of liver cancer patients conducted at the Kansai Medical University in Osaka, Japan and published in the July 2002 Journal of Hepatology, researchers remarked that “AHCC intake resulted in improved liver function, the prevention of recurrence of hepatocellular carcinoma (HCC), and the prolonged survival of postoperative HCC patients without any adverse effect.”