Archive for November, 2011


Have you ever experienced sudden lower back pain due to bending over to pick up something? it can be dangerous if you are doing it with a rounded back. Lower back pain is one of the most prevalent musculoskeletal problem in our society today. As i have always said prevention is always the best remedy.

Master Hwangssabu with 2NE1’s fresh voice DARA have demonstrated us of the exercise that can strengthen our lowerback muscle, also toning glutes and hamstring muscles.

here’s the demo video Master Hwangssabu and Dara prepared for us:

credit: http://www.youtube.com/user/Hwangssabu

Good Morning Exercise with kettlebell

1. hold the kettlebell with both hands placing it at the center of your base of support

2. feet should be placed shoulder width apart

3. Brace the abdominals and remember to breathe normally — out with exertion and in on recovery.

4. Keeping the back straight, bend at the hips until the hamstring muscles at the rear of the thigh start to limit your movement. Bend a little further to give them a stretch, but not so that you feel pain or discomfort.

5. Maintain a similar sort of straight back as you would when lifting from the floor: don’t curl the back over.

6. The legs should be kept straight: do not bend the knees.

7. repeat the exercise for 12 times with 2 set and 30 secs rest interval

p.s.

How low you can go with this exercise depends on your flexibility across the posterior chain of muscles including the hamstrings, gluteals (butt) and lower back. Don’t push this exercise too far beyond your inherent capability.

credit: http://weighttraining.about.com

HEALTH WATCH- Liver Cirrhosis

Have you seen the commercial of the food supplement Sylimarin tablet? Well most of the commercial focused on people who have high dosage of alcoholic drinks and their risk of having Alcoholic Liver Cirrhosis and portions of it shows a person “pigging” out with foods high in cholesterol which can cause fatty liver.

Let me tell you this, everyone who ignores to watch his/her diet are  the persons high risk in being obese with a bonus of having LIVER CIRRHOSIS.

What is LIVER CIRRHOSIS?

Liver Cirrhosis is a condition in which our liver slowly deteriorates and started to malfunction due to chronic injury. It is when a scar tissue replaces the healthy liver tissues, which resulted to blockage of the blood flow through the liver. Scarring also impairs the ability of our liver to control infections, excrete bacteria and toxins from the blood,process nutrients, hormones ans specially DRUGS, makes protein and regulate blood clotting and lastly produce bile to help absorb fats including cholesterol and fat soluble vitamins.

Liver Cirrhosis is said to be the 12th leading cause of death by disease, men are more prone than women. (http://www.cdc.gov/nchs/data/nvsr/nvsr55/nvsr55_19.pdf)

What causes Liver Cirrhosis?

1. Due to Chronic Alcoholism – Alcohol can poison all living cells , causing liver cells to become inflamed and die.

2. Hepatitis – Hepatitis is the inflammation of the liver, which is usually said to be caused by viral infection. ( hepatitis B,C,D all causes cirrhosis)

3. Biliary cirrhosis –  Bile duct blockage can cause damage to the liver leading to cirrhosis.

4. Autoimmune Cirrhosis –  in Autoimmune Hepatitis, the body’s immune system attacks the liver, causing cell damage leading to cirrhosis.

5. Inherited diseases – genetic diseases such as Wilson’s dse, Cystic fibrosis, Alpha 1 antitrypsin deficiency, hemochromatosis, galactosemia, and glycogen storage dse.

6. drugs and toxins

7. NON ALCOHOLIC FATTY LIVER-  this is a condition in which FATS builds up in the  liver, eventually causing scar tissue to form. This kind of cirrhosis is linked to other health conditions such as diabetes, OBESITY, coronary artery disease,protein malnutrition ( notice that most of the said conditions can also be due to unhealthy food intake?) and treatment with corticosteroids.

NAFL exact cause was said to be unknown. However both OBESITY and insulin resistant plays a strong role in the disease process. the exact mechanism was also unknown.

Let’s focus more on NAFLD which is by the way can be due to our lifestyle and food intake.

NAFLD symptoms:

  1. fatigue
  2. malaise
  3. dull right-upper quadrant  abdominal discomfort
  4. mild jaundice (yellowish skin)(uncommon)
LIFESTYLE MANAGEMENT:
  •  Nutritional counseling- it is said that diet changes have shown significant improvement of the liver tissue.
  • Weight Loss – gradual weight loss may improve the process in obese patients, RAPID weight loss MAY WORSEN NAFLD.
  • food supplements such as Sylimarin tablets  aids in preventing further injury to the liver.
CORRECTIVE ACTIONS: (prevention of cirrhosis)
  • religious exercise – a daily exercise fights fat deposition preventing obesity
  • diabetes control – strict management of diabetes with diet, medication or insulin.
  • cholesterol control – Controlling elevated levels of cholesterol and triglycerides with diet, exercise and cholesterol-lowering medications may help stabilize or reverse nonalcoholic fatty liver disease.
  • avoid toxic substance – alcohol elimination is needed, it is also important to avoid medications and other substance which can cause damage to the liver
  • antioxidants – Vitamins E and C, alpha-lipoic acid and N-acetyl cysteine are antioxidants that may reduce liver damage caused by oxidation, a process where unstable oxygen molecules damage cell membranes.
  • milk thistle (sylimarin)- aids in the protection, healing and repair of the liver
  • omega 3 fatty acid- help protect the liver and reduce inflammation.
author’s note: Due to high prevalence of Non- alcoholic fatty liver disease progresses to liver cirrhosis, LIFESTYLE CHANGE is the best remedy in reducing  the occurrence of this disease. Always remember a lifetime commitment to a healthy diet and excise is the best prevention in all health risk problems. ^^