Vitamin D and Calcium 4 your bone

May be hundreds of times you hear the importance of calcium and vitamin D for bones and teeth strength. Calcium is a mineral that most are in the human body, namely 99 percent is in the skeleton, while the other one percent is in the body tissues and in the fluids that will be widely distributed throughout the body. To avoid having rotten bones in old age, consumption of adequate calcium should be performed since the age of five. Because the bone formation begin in the children time and reached its peak in the age of 35 years. Research also shows calcium can increase the height level of the child. The recommended standard of the world health body (WHO) for calcium consumption, namely 800 mg / day for children under five and 800-1000 mg / day for people aged 15-65 years.
Unfortunately, most people are reluctant to drink milk and eat cheese because no body wants to be fat. It is not surprising prevalence of osteopenia (early osteoporosis) in this country of 41.7 percent. However, many businesses do not do anything to replenish their daily calcium needs. The easiest way to get calcium in a pattern of eating is the day-to-day with consumption of products made from milk, yoghurt, cheese, green vegetables, wheat, and grains.

In order to calcium be able to work well in the body, we also need vitamin D. Without vitamin D, human gut is able to absorb only 10-15 percent of calcium in food. When people have sufficient vitamin D, calcium is able to be up to 30 percent. Various research shows, sun exposure can increase the production of vitamin D in the skin. However, even though we live in a country with the rich sunlight, vitamin D deficiency risk remains high. Style of life in urban communities who leave work and go home the morning after the sunset makes us less exposed to sunlight.

Activities that are largely conducted in a closed room and practice wear that cover most of the body also contribute to prevent entry of ultraviolet radiation rays to the skin. Not to fear, the women of the sunlight that can discolor the skin. Therefore, take some time each day for the "bath" the sun, especially in the morning and afternoon. The sun can also help us to improve mood. When you're glum or angry, try bask in the sun, the heart certainly frisky again.

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A Bigger, Stronger Chest

The Muscles that Make an Impact

Your chest is composed of two muscle groups: the pectoralis major and a smaller, deeper group called the pectoralis minor. Changing the angle of your body during classic chest exercises can challenge different parts of these muscle groups for maximum development. The anterior deltoids--the front of the shoulders--and the triceps assist your pectoral muscles. Strengthen them and you can use heavier weights for even more growth.Goal 1: Impressive Power!

The bench press is typically--though incorrectly--considered the true measure of a man's strength. A powerful chest will give you an impressive answer to the classic question "Whaddaya bench?" And people will think you must be equally strong in other exercises.


Goal 2: A Thinner Waistline!

Building a bigger, stronger chest also adds size to your shoulders and triceps, widening the top of your body. The larger you are on top, the smaller your waistline appears. So if your diet and aerobic plan are lagging, building a larger upper body will create the illusion of a thinner midsection.


Goal 3: More Fat Burning!

Swimming burns an astounding 280 to 400 calories in 30 minutes, depending on the stroke--with little risk of injury. Stronger pectoral and shoulder muscles give you more pulling power with every stroke and can keep your upper body from tiring out before your legs do. So you can stay in the water for a longer workout.


Goal 4: An Edge in Sports!

A strong chest is a big advantage in sports: setting picks in hoops, pushing off in football. Extra muscle packed onto your upper body also protects you against errant elbows and intentional punches. Build a bigger chest and you'll dominate.
Build the Perfect Chest

More Size, Greater Strength

There are two approaches to building an impressive chest. "The classic method is to isolate the pectoral muscles and minimize the involvement of other, secondary muscles," says celebrity trainer Steve Lischin, M.S., NASM, C.P.T. "However, a smarter plan for more strength and power begins with teaching your chest, shoulders, triceps, and other upper-body muscles to work together." Compound exercises that involve your upper body and incorporate functional core strength will get your muscles working together. This plan gives you exercises that isolate your chest muscles for size and exercises that integrate your shoulders and triceps for strength.



The Workout

You'll start the routine with a bench-press superset: a barbell bench press immediately followed by a dumbbell bench press. (The dumbbell press can be performed on a stability ball to develop core strength.) Then you'll follow with exercises from the other four sections of the workout. This mix places your body in various positions to thoroughly train your middle, upper, lower, inner, and outer pectoral muscles, as well as your shoulders. The workout finishes with a power move for your triceps, the weakest of the muscle groups that contribute to chest strength.

Muscles must rest to grow. Perform the workout twice a week, but listen to your body--if you feel sore, do the routine only once a week.

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5 Common Misdiagnoses for Men

The scary truth is that sometimes your M.D. is just plain wrong. Take these five common misdiagnoses for men, some of which could lead to facing the knife unnecessarily. A better plan? Protect yourself with the strategies outlined here, and feel better faster.1. Diagnosis: Allergies
What you might really have: Vasomotor rhinitis

Doctors usually blame congestion, watery eyes, and serious bouts of sneezing on allergies, but unless you recently moved or changed jobs, it's rare to develop allergies in your 20s and 30s. Instead, your symptoms may be the result of vasomotor rhinitis, a condition triggered by nonallergen irritants, such as perfume, smog, and cigarette smoke, that inflame your nasal mucous membranes, says Patricia Wheeler, M.D., an associate professor of family medicine at the University of Louisville. The allergy medicines you're prescribed won't provide relief.

Your strategy: Schedule a skin-prick test to identify any allergies. No dice? Then it's time to go over potential triggers with your doctor.

2. Diagnosis: Torn Meniscus
What you might really have: Iliotibial-band friction syndrome

The average doctor's first step in diagnosing severe knee pain is an MRI. The test is so sensitive that it almost always reveals tears in the meniscus, the cartilage in your knee joint. "Nine times out of 10, it's normal wear and not the source of the pain," says Ronald Grelsamer, M.D., an orthopedic surgeon at Mt. Sinai Hospital of New York. Surgical treatment "will lead away from the real problem." An MRI won't reveal injuries to your IT band—fibers stretching from your hip to your knee—a source of knee pain that's treated with physical therapy or orthotics.

Your strategy: Request an Ober's test, a physical exam that reveals injuries to the IT band.


3. Diagnosis: Sinus Headache
What you might really have: Migraines

Researchers at the American Headache Society examined 100 people with brain pain and found 86 percent of those who thought they had sinus headaches actually had migraines. "If a doctor hears 'facial pressure,' he'll assume sinus headache," says Craig Schwimmer, M.D., an otolaryngologist in Dallas, Texas. But sinus meds can't defeat the heavyweight of headaches.

Your strategy: Mark every headache you have on your calendar. If they occur regularly for more than 2 weeks, call a neurologist.

4. Diagnosis: Bronchitis
What you might really have: Asthma

If you hack it up hard after each cold you catch, the culprit could be "hidden" asthma, says Sidney S. Braman, M.D., a professor of medicine at Brown University medical school. "You shouldn't develop a nagging cough with every cold," he says. "If so, a bug may be triggering asthma you didn't know you had."

Your strategy: Set up a pulmonary-function test to measure lung strength. Lung capacity lower than 80 percent may signal asthma.

5. Diagnosis: Appendicitis
What you might really have: An inflamed lymph node or stomach virus

Despite advances in diagnostic screening, 16 percent of appendectomies are performed on patients who don't need them, according to a recent University of Washington study. Appendicitis can be deadly, so doctors are quick to remove the 6-centimeter organ before doing a CT scan to confirm the diagnosis. An inflamed lymph node or virus could produce similar symptoms (and not require surgery).

Your strategy: If blood tests reveal that your white-cell count is over 10,000 cells per microliter, ask for a CT scan of your stomach.

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Healing Aids

It's about as thin as a sheet of paper, yet your skin is the first line of defense against everything from thornbushes to steak knives. Something's got to give, and most of the time it's you. Sure, your body's biggest organ can bounce back from injury better than almost any other part of the body. But even after your skin looks sealed on the outside, there's still a lot left to fix underneath.

"A wound that's been closed for 2 weeks is only 5 percent healed," says Hayes Gladstone, M.D., director of the division of dermasurgery at the Stanford University school of medicine. The dermal layer underneath, which provides nutrients and support, is still under construction.
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"Scar remodeling goes on behind the scenes-the fibroblasts and collagen start reworking themselves, strengthening the scaffold and the wound underneath the skin."
The smarter you treat the wound, the better you'll heal. Three high-tech healing aids that can help:

Seal it up Stitches work because they keep the healing surfaces in constant contact. A "second skin" bandage like Johnson & Johnson's Advanced Healing Bandage will do the same thing, keeping the cut sealed against movement in all directions, not just along the fault line. Without this support, "the tension might just stretch the skin enough that it will widen the scar and it will take longer to heal," says Dr. Gladstone.

Get Creamed

Copper peptides in creams such as ProCyte can help your wound heal faster at first, according to recent research by Dr. Gladstone. Amino acids in the cream act like tugboats, steering copper molecules into the skin, where they're thought to boost blood- vessel formation.

Another tip: Wear sunscreen over the wound when you're outdoors. You'll keep the vulnerable exposed edges from being nailed by UV light.

BYO Skin

Patches created from a patient's own skin are being used by doctors in Great Britain to drastically reduce recovery times. The Myskin bandage duplicates a sample of the patient's skin cells hundreds of times, then places these cells on a thin nutrient surface.

Doctors apply the mixture to the wound, releasing the cells and prompting new layers of skin to grow.


By: Matt Bean

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