Treating a Hyperextended Knee

Any type of knee injury can have an effect on the surrounding ligaments. It can also effect the fluid-filled sacs known as bursae. The bursae surrounds the knee joints.

When you have a hyper-extended knee, it means that your knee has been bent out of shape the wrong way. What happens is that it then will bend backwards on itself. The damage can either be mild or severe. The hyper extended knee can also lead to a ligament tearing that is only partial, or total. Causes of a hyper extended knee can come from doing gymnastics and landing the wrong way, any accident that involves knee injury, or movement to the knee joint that is going in the opposite direction.

The usual symptoms of a hyper extended knee are felt right away a lot of times. Common symptoms are:

1. A pop in the knee area

2. Pain in the knee both on the sides and backs

3. Swelling at the site which happens soon after the injury.

4. Symptoms that linger will be pain and also your knee may look as though it was deformed.

When you have this injury, getting a pair of crutches right away will help to take the pressure off from trying to walk. This will help matters until the extent of the knee injury is known. Doctors will look at:

1. Medical background

2. The knee will be examined

3. MRI scans will be done and x-rays. The MRI scan is even more helpful than an xray since it gives the exact place of injury to the knee.

After assessing the knee damages, treatment will be in forms of some physical therapy to help gain motion back into the knee. A knee brace is also helpful too, since it helps to put the knee joint back into place and straighten it out again.

After the initial knee injury, applying a cold pack or ice may help ease the shock of pain.

Resting the knee is also very important and elevating the knee may help swelling issues.

Compression may be recommended which means the prevention of fluid buildup. You can get a compression bandage that fits your needs and doesn’t cut off circulation.

Taking anti-inflammatory drugs can help reduce the pains. This can include aspirin, Motrin, Ibuprofen,or Aleve.

If the ligament is torn, then surgery is the next option. Healing takes at least 6 months and up to as long as possibly nine months before sports can be played again.

The Benefits of Pressure Cookers

There are certain cooking equipments that can never be replaced. Substituted sometimes, maybe yes but absolutely switched, no way. The pressure cooker is one such kitchen essential for me.

There are many advantages of a pressure cooker that I experience each day in my household but I don’t have to list all. A few would be sufficient to put the point across.

Saves on time
The pressure cooker is a huge time-saver. As it works on steam and pressure, a lot gets done in lesser minutes. Depending on the size of the pressure cooker, you can also fit in two or three custom made containers in it. The result being, you can cook more than a dish in the time of one.

Doesn’t leave food dry
One of the biggest problems I have with microwave cooking is that, at times, the food turns out to be little dry for my taste. Some foods like lentils always taste better when cooked in a pressure cooker because of the same reason. With a pressure cooker, you don’t have to worry about food that comes out dry. The technique of cooking is such that it retains most of the moisture of the food.

It is healthier
The healthiest benefit of a pressure cooker is that it doesn’t need oil or any such medium to cook. You may add oil if you want to, but if you want to do without it, it will be perfectly ok. The required amount of water or liquid is all you need to put. The pressure cooker steams, which also is regarded as the healthier way of cooking any food. The way a pressure cooker works, it manages to keep most of the nutritional contents of the food intact.

No worries of food being undercooked
Since the pressure cooker can steam/cook almost even the most solid of foods effortlessly, you don’t have to worry about food remaining undercooked. That itself is a huge relief, because if you are left with an undercooked meal, there happen to be two adverse consequences. One, you have to either cook it again or cook something else, either ways you have to wait for dinner. Second, if you manage to eat that, your stomach may not be very happy with you.

Can cook a complete meal
A pressure cooker is not used to just boil or steam ingredients for the dish eventually to be prepared. There are a million recipes which give out directions to cook a complete dish in the pressure cooker itself, at one go. A simple example for this is vegetable rice. Add the vegetables of your choice, uncooked rice, herbs, spices and salt. Mix in the required level of broth or water. Cook in the pressure cooker for 20 minutes. A Delicious meal awaits you at the end of that time.

The pressure cooker has withstood the test of time and technology as far as its status in the kitchen goes. For many households, the cooking of the first meal of the day starts with the pressure cooker. That enough speaks a lot about this cooking appliance.

What is Hypervigilance

Hypervigilance is a large word, but it is easy to understand, and all anxiety-sufferers engage in this act to some degree. So, what is hypervigilance? I’ll spare our readers from a difficult-to-understand book definition of the word and boil it down in this way: hyprevigilance is when an anxiety sufferer is excessively aware of certain things that are anxiety-provoking to that particular sufferer.

Hypervigilance, for the socially anxious person, according to Actforlibraries, means that person is keenly aware of certain things that would provoke his or her social anxiety. For example, that person may be walking down the street and looking at other people’s eyes. When this person sees people looking at him or her in different ways, that person thinks those other people are thinking about “how stupid” (or other negative things) that person is. Hypervigilance means that this person spends way too much time looking for these types of “signs” from other people.

Hypervigilance can vary widely between different types of anxiety sufferers. I do not have as much expertise in regard to panic disorder and generalized anxiety, but my guess is that panic disorder sufferers will be hypervigilant for signs that a panic attack is coming on, which only serves to strengthen the probably that the attack will actually happen. Generalized anxiety suffers may be hypervigilant for certain thoughts, situations, or events such as a small mistake at work, which the anxiety-sufferer may take to mean that he or she is going to be fired.
Hypervigilance, as a concept, is somewhat difficult to explain; however, I hope that these examples have helped to demonstrate what it actually is.

As anxiety sufferers, we are all hypervigilant for certain people, events, or situations that provoke our anxiety. It can play a big role in strengthening one’s anxiety. So, what is a possible solution for hypervigilance?

Easy, all that needs to be done is to shift one’s attention to other things. Instead of attending to the stranger’s scary glance on the street, one can instead attend to the car, the stores, or perhaps a bird flying by. Or, one could become more introspective and think about different things one has to do during the day.

Another strategy one can use to reduce hypervigilance is to instead try more realistic interpretations of certain events that provoke anxiety. For example, instead of taking the stranger’s scary glance in a personal manner and thinking, “My gosh, that person thinks I am an idiot,” one could instead try thinking this: “perhaps that person is just having a bad day and happened to look in my direction,” or “perhaps that person is an anxious person just like myself and is worried by the presence of others.” There are millions of different ways to interpret any situation; if none of these interpretations work for the reader of this article, or if one simply does not like them, the reader can simply come up with his or her own realistic interpretation, so long as it is in fact more realistic and anxiety-reducing.

Hypervigilance is a problem which all of us anxiety-sufferers struggle with on a regular basis. It has a lot to do with magnifying our anxiety levels. The best thing to do is to find one’s own way of interpreting anxiety-provoking cues in a more realistic and anxiety-reducing away, or to instead shift one’s attention to other things. I do not think that it is possible to completely eliminate one’s hypervigilance, however, it is very possible for one to reduce his or her hypervigilance, which will in turn reduce one’s anxiety level.

Good luck to the reader as he or she strives to manage this aspect of anxiety!



Hypervigilance and Highly Sensitive People | Highly Sensitive

How to Whiten Teeth

There are various teeth whitening products which can help you to whiten your teeth. However, the product you choose will depend on the kind of teeth you have and your budget as some of the teeth whitening products are expensive.

Also, the selection of these products also depends on the kind of white teeth you want as different products provide different results. We will look at the different products that will help you to whiten your teeth.

Difficulty level: Maintaining the whiteness of teeth is difficult as you need to take proper care. However, not many people have the time to take care of their teeth. Thus, if you want whiter teeth you need to take proper care and give up the habit of smoking and drinking. Here are some products that will whiten your teeth

Mouthwashes: These are pre-brush rinses that can be used just before regular brushing. They are not abrasive and contain hydrogen peroxide, which acts as a bleaching agent. You need to swish vigorously for about a minute, and then spit the rinse out.

Teeth whitening Toothpastes: Toothpastes are the cheapest and most preferred teeth brightening products. They have effective bleaching agents (which are not present in standard toothpastes) that help in cleaning teeth stains and preventing teeth discoloration.

Teeth Whitening Pens: These are becoming increasingly popular but are a bit expensive. A teeth whitening pen carries out the task of dental bleaching as it usually contains 12–35% carbamide peroxide or hydrogen peroxide as the bleaching agents.

Hydrogen peroxide gets straight into the teeth and flushes all the external strains. Apart from this, it palliates the internal pigments that cause teeth discoloration.

Gels: These are relatively new teeth brightening products, and they have excellent bleaching properties. They not only remove stains from your teeth, but they also prevent them from further discoloration.

Teeth Whitening Strips: These are thin pieces of plastic that are used to cover both the upper and lower arch. They are pre-pasted with a suitable whitening gel that acts as a bleaching agent.

You need to leave this strip on for about 20–30 minutes, and then peel it off. For better results, you use these strips 4–5 times a week. These teeth whitening products can help to whiten your teeth.


10 Teeth Whitening Tips

How to Whiten Teeth with Hydrogen Peroxide

10 Oral Hygiene Tips for Healthy, White Teeth | Reader’s Digest

Advance Solution for Destructive Hair Loss found in Laser Hair Growth

Have you seen all those ads about laser hair growth solutions? They are always pictures of attractive young men or women with the promise of youth, deep eyes and lots of hair. If you are a balding man in your 40s or 50s, these ads will really get to you and might even follow you in your dreams. And when you wake up, you’ll go spend your money on the variety of products offered by the hair loss industry such as lotions, breakthroughs, empty promises and many others. The ads are very appealing and people with hair loss problems will not have second thoughts throwing away their hard-earned money. And then they will realize that it didn’t live up to its promise. They move on with their lives thinking that they will not do the same mistake again, but when the next miracle cure comes along, they will just repeat the cycle.

But of course not all hair loss treatments are scam. A lot of them are real, and the trick is just to find that product or service which will work for you. Know how to separate fact from fiction so that you can find the extraordinary advances that the industry has to offer.  More importantly, you should learn how to isolate the truth from exaggeration so that you can move past the misleading ads.

What is a laser hair growth treatment?

This treatment is non-invasive and it uses a low level therapeutic laser made specifically for hair restoration. The light energy from the laser increases blood circulation so that the right amount of blood flow will reach the scalp. This treatment is highly recommended for both men and women regardless of age. With 10-20 treatments, you’ll notice improvement in hair shaft quality by targeting damaged hair. It also treats hair so that it becomes shiny and strong from scalp to tip which is visible after 6-12 session. Aside from giving volume to existing hair, it also protects and accentuates hair color by maximizing color absorption by making hair more permeable. And of course, as we are all most interested in, this treatment improves hair retention therefore reducing hair loss in earlier session, and eventually stopping it. Does it sound too good? In some ways, yes, because there are no side effects at all. There is no reported lag time or headaches or anything. It has been approved and re-approved by FDA and millions are living proof of its efficiency. Maybe a little bit of problem can be pointed at the number of sessions before you can see results. At the minimum, you should go to the clinic for 6-10 sessions and this is money and time we are talking about.

Yes, hair can still be restored so stop mopping around and do some research about laser hair growth treatment and how it will really work for you or what clinic should you visit for a diagnosis. Choose the specialist you are most comfortable with because you will be spending several sessions together.

B Vitamins Prevent Radiation Damage During Air Travel

Last year I did a piece speculating that jet lag may actually be caused, at least in part, by exposure to higher levels of ionizing radiation while in the air as opposed to being on the ground. Sure, changing time zones messes a person up, but so does exposure to high levels of radiation. The study I mentioned in that piece found that pilots with higher levels of antioxidant nutrients like vitamin C, E and beta carotene in their diets had less damage to their DNA from the radiation exposure than those with lower levels of those nutrients.

Well, the search for nutrient protection from ionizing radiation during air travel continues. A new study published in the British Journal of Nutrition found that B vitamins may protect pilots and passengers from DNA damage due to radiation exposure. The researchers believed the vitamins may be instrumental in DNA protection since niacin (vitamin B3) plays an important role in the formation of a particular co-enzyme (NAD), involved in the repair of DNA strands after they break.

Like the last study, this one was done on airline pilots since they make for an easy test sample. 83 US airline pilots were chosen and filled out food frequency questionnaires (unfortunately, this methodology is problematic since it invites so much inaccuracy, but lets go with it for now). The researchers took blood samples from the participants, allowing them to measure DNA damage.

No associations with DNA protection were found with dietary intake of B vitamins folate, riboflavin (B2), B6 or B12. But it was found that the highest dietary intakes of niacin were associated with a big reduction damage — 42 per cent reduction in the frequency of “chromosome translocations” (DNA damage), compared with pilots with the lowest dietary intakes. And the dietary intakes of the highest groups weren’t even that big — an average of 28.4 mg per day as compared to the lower intake groups at an average of 20.6 mg per day. Considering your average B complex vitamin has 50 to 100 milligrams, this is peanuts.

So let’s add vitamin B3 to our list of supplements that can help minimize the damage from air travel. You can also get it from food sources. The best sources for niacin are mostly meat sources like chicken, salmon, tuna, turkey, lamb and halibut, but you can also get it from vegetables like crimini mushrooms, leafy greens like mustard greens, collards and spinach, peas, broccoli and eggplant. If you do decide to supplement, remember to go with a complete B complex instead of niacin on its own to avoid an imbalance.

Ask a Fitness Expert: No Pain, No Gain?

Dear Sarah,

Is there any truth to the old adage: No Pain, No Gain?


Dear Marg,

“No pain, No gain” is a catchphrase that emerged from the one and only Jane Fonda in the 1980’s. The army would tell you that pain is weakness leaving the body; however, I will tell you that pain is a signal not to be ignored.

Pain is your body’s way of speaking. Exercise can be intense, and some level of discomfort may occur; however, pain is not required for a successful workout. Muscle discomfort is a normal response to exercise and leads to increased strength and stamina.

During exercise it’s important to differentiate between pain and fatigue. The feeling that you can’t push anymore is fatigue; if you experience sharp or dull pain during exercise, then you should stop.

If you experience sore muscles 24-48 hours after exercise it is called D.O.M.S. (delayed onset muscle soreness). This type of pain comes from small tears in the fibers that make up your muscles, as well as in the connective tissue surrounding the muscles. Although the tears are petite, the pain can be colossal. These tears are what allow you to build muscle; they occur whenever you perform strength-building exercises. The best way to deal with this is rest, and then moderate exercise and lots of stretching.

Different types of pain, after the jump.

If your pain is extremely uncomfortable and lasts for more than three or four days, then this is a signal that you may have more than just muscle soreness. Your muscles have repaired themselves at this point however your body is telling you something is not right.

Use the following to establish if the pain or discomfort needs medical attention:

Can’t get out of bed?
Pain is so severe that it is interfering with your daily life, i.e. can’t sleep, or unable to perform daily tasks.

Pain in the joint!
Joint pain should not be ignored. The ankle, knee, elbow or wrist joints are not covered by muscles, which means that if you are experiencing pain here, it is not muscle- related.

The pain that won’t go away
For pain that persists longer than two weeks or is getting worse, see a healthcare professional-especially if the pain doesn’t respond to standard treatment methods (e.g., rest, ice, over-the-counter pain medication)

If you can see your pain
Not in the expression on your face, but if you are experiencing swelling in or around the area of pain, then this is a injury and should never be ignored.

The bottom line is work through muscle fatigue and pay attention to your pain. Remember pain is your body’s way of alerting you.

Are Hidden Food Allergies Making You Fat?

Jonny Bowden, author, nutritionist and weight loss coach cuts through all the misconceptions about diet and fitness to help you transform your body, your health and your life. 

Having trouble losing weight just by counting calories? You’re not alone. And one of the reasons might be that you have some undiscovered food sensitivities.

According to a new study from Dubai, patients unable to lose weight were largely helped when they avoided foods that had been shown to excite their immune response.

The authors, led by Dr. M. Akmal of the Dubai Specialized Medical Centre, pointed out that hidden food allergies, or food sensitivities, are unique to each individual and can cause inflammatory diseases, and an inability to lose weight.

Food sensitivities often provoke delayed and chronic symptoms like irritable bowel syndrome, migraines and arthritis that are not as obvious as the dramatic and immediate onset of “true” food allergies, such as peanut anaphylaxis.

But over the long term, these reactions can be just as devastating and are more difficult to detect.

The only “treatment” the patients underwent during the 12-week study was to avoid all foods that showed up (in testing) as being problematic. The results were substantial.

By just eliminating the foods to which they were sensitive, study participants dropped an average of 37 pounds in 12 weeks — a very impressive amount. They also dropped an average of six points on their BMI (body mass index) and reduced their body fat by a stunning 30 percent.

My friend Dr. Fred Pescatore, author of The Hamptons Diet and former medical director of the Atkins Center commented: “I’m not surprised by these results, dramatic as they may appear.”

“Now we know that chronic inflammation, caused primarily by exposure to incompatible foods, is at the root of metabolic problems like diabetes, cardiovascular disease and obesity. The immune system chemicals block insulin receptors; so, guess what happens to the sugars we eat? They get stored as fat. Cut the inflammation, cut the fat storage,” said Roger Deutsch, co-author of the excellent book, Your Hidden Food Allergies Are Making You Fat.

So if nothing’s worked for you, perhaps it’s time to try some experimentation. A rotation diet or an elimination diet is one low-tech way to see if certain foods are contributing to weight loss resistance (or even to vague symptoms like headaches, fogginess, aches and pains and low energy). I explain how to do it in Most Effective Natural Cures on Earth.

13 Bean Vegetarian Chili Recipe

During the winter months we often crave “stick to your ribs” food such as oatmeal and chili. And while I like the idea of a meal that warms me to the core, I tend to associate these rib-sticking dishes with also being waist-thickening. I can assure you this chili is far from fattening, and it will so thoroughly satisfy you that you won’t have the desire to indulge in any fattening snacks a few hours later. If you have a family to feed and a busy life, then think about cooking this on the weekend and then warming it on weeknights for a fast, healthy meal.

Ultimately, this bean recipe is a classic, but with one key difference that I encourage you to adopt and thus avoid the uncomfortable flatulence that typically comes with chili: say goodbye to canned beans and hello to dried ones. Beans are superstars when it comes to fibre, minerals and protein. And the practice of soaking dried beans is is great as the process releases enzyme inhibitors that are present in canned beans and phytic acid which can prevent the absorption of minerals.


1-1/4 cup of Bob’s Red Mill 13 Bean Soup Mix
1 large onion, chopped
3-4 garlic cloves, finely chopped
2 large carrots, chopped
20 grape or cherry tomatoes chopped in half
1 can of drained whole tomatoes (low sodium, organic)
2 tbsp dried Italian herbs: oregano, basil, thyme
Dash of sea salt and pepper.


Soak the beans overnight. Drain the next day and cover with water in a large pot and simmer until tender on the stove, about 3 hours.

Sauté the onions and garlic on medium heat with walnut, sesame or coconut oil. Once tender, add the carrots, cherry tomatoes and canned tomatoes. Allow to simmer for about 20 minutes and add the herbs. Once the beans are tender, add them to the tomatoes and mix together. If you want the chili thicker you could add a few tablespoons of tomato paste, but then you may need to kick up the herbs a knotch because tomato paste has a strong flavour.

Here’s my little trick for the ultimate chili: If you let the chili sit overnight in the fridge, you will find the flavours enhance greatly by the next day. It will be that much more delicious and enJOYable. I like to put my chili on a bed of quinoa and, of course, garnish it with something green like parsley or cilantro. If you need basic instructions for cooking quinoa, please check this recipe for quinoa salad.

5 Exercises to Relieve Neck and Shoulder Pain

If sitting at a desk all day has left you feeling like work is a real pain in the neck, you’re not alone. According to a team of Danish researchers, repetitive strain injuries are have become quite common, particularly among office workers. In fact, a recent Danish survey found that more than half of female office workers reported some experience with neck and shoulder pain. Thankfully, the team’s latest findings offer a simple solution that can mean big relief for pain sufferers.

After randomly splitting a group of 42 women into three groups — specific strength training, general fitness training and reference (control) — researchers found that after 10 weeks, women who engaged in strength training with dumbbells reduced their pain levels by 50 percent. The strength training included five specific exercises: one-arm row, shoulder abduction, shoulder elevation, reverse fly and upright row.

How does it work?

Simply put, the strength training exercises improve the function of the trapezius muscle — the large muscle that extends from the back of your head, down your neck and into your upper back — which reduces pain and helps your body activate the muscle more quickly. (And less pain certainly makes for a more enjoyable work day!)

Ready to give it a try? To complete the five exercises, you’ll need dumbbells ranging in weight from 2 lbs to 25 lbs (depending on the exercise, as well as your personal comfort level). Detailed instructions on how to properly perform these exercises can be found here, courtesy of the National Research Centre for the Working Environment. They also provide a strength training diary so you can track your success.