Monday, June 27, 2016

HOW TO STAY FIT !!!1!


I've had a hard time staying motivated. I live out in the middle of nowhere and don't have an easy way to get to a gym or money to buy workout equipment. How can I stay fit?
– Jessie*
For some people, the hardest part of exercising isn't the vigorous physical activity, but finding a way to stay motivated enough to work out regularly. Luckily, you can try a few tricks to keep you on track. The first is to put "exercise" on your schedule — literally. Writing it down makes working out like a daily appointment.
Writing exercise down in your planner or calendar makes it harder to avoid, but it doesn't necessarily make you look forward to working out. So it's also important to make exercising fun and something that you enjoy. If you like to dance, come up with a dance routine to do a few times a week.
Living in the middle of nowhere doesn't have to be a negative thing. Take advantage of all that open space and natural beauty by biking on back roads or trails or going for a peaceful jog. Jogging, running, biking, yoga, push-ups, and sit-ups are just a few examples of exercises that can be done with little or no money involved.
Other low-cost options include exercise balls, hand weights, exercise bands, and videos and DVDs. Check out on-demand exercise programs or go online to find workouts, including yoga, zumba, and more. Whatever approach you take to working out, you'll love the results — a healthier and fitter you!

Monday, June 13, 2016

HEALTH HAZARDS IN NEPAL





Background: Health in Nepal
 Three of the major areas of development in Nepal focus on population, water
resource management, and health. The health of a nation is generally determined by a
number of indicators reflecting the major health concerns of its individuals. These major
indicators are life expectancy, infant mortality, maternal mortality, and the under 5
mortality. Once these statistics have been compiled and analyzed, questions can be asked
concerning the causes of these numbers and solutions offered based on governmental
services and primary health care offered to the citizens of Nepal. Three main factors that
impact state of health in Nepal are its high rate of poverty, illiteracy, and its physical
geography.
 The life expectancy rate for Nepal is low, estimated to be about 55 years. This
number has increased by 13.5 years in the twenty years between 1976 and 1996, but
remains the lowest in Southern Asia. Nepal is one of three countries in the world where
the life expectancy for women is lower than for men, which is an indication that health
care for men has a higher priority than for women. (1) The highest risk group for poor
health are children under five (particularly girls) and females of reproductive age. The
mortality rate for young females is significantly higher than for males (by 24%).
According to a 1996 Nepal Living Standard Survey, only 41% of households have access
to a health facility within walking distance of 30 minutes or less. (2)
 Nepal is one of the least developed countries in the world. It is estimated that 60%
of its 23 million people live below poverty level. The per capita income is around
$200.00 per year. Along with this is a traditionally high level of illiteracy. There is a
strong correlation between literacy and the health of a population. (4) Preventative health
care measures, control of communicable diseases, and nutritional programs are heavily
dependant on the education levels of a populace. Control of disease is also dependant on
the availability of safe drinking water and proper sanitation procedures and facilities.
Many of the diseases in Nepal are infectious and can be prevented by the development of
service water, sewage systems, and safe drinking water which would create a more
hygienic environment. Only about 37% of the population (34% of rural and 66% of
urban) has access to safe drinking water and only 6% have access to proper sanitation
facilities. (3)
 The overall pattern of morbidity in Nepal is dominated by reproductive issues
(both maternal and perinatal), infectious disease, and nutritional disorders. These are
responsible for approximately 68% of the disease burden. Degenerative and non-
communicable diseases account for 23% of the burden, with accidents and injuries
comprising the remaining 9%. (1)
Maternal and Child Morbidity
The maternal morbidity rate is linked to services provided for in prenatal, delivery
and post-natal care. In 2000, the morbidity rate was 539 per 100,000 live births. (4) This
number is especially high when compared to countries of similar socioeconomic status.
The number of births attended by a health care provider is a low 10.8% in 2001. Early
marriage and childbirth also contribute to maternal mortality along with weak
infrastructure and health services. Nutritional deficiencies also exist with an estimated
75% of all mothers suffering from anemia caused by iron deficiency. (5) Culturally, it hasbeen a tradition for women to have their babies at home without any health care officials
attending the birth. This cultural tradition will have to be overcome before women are
comfortable seeking health care at delivery, whether in a health care facility or attended
by a trained health care professional.
 The child mortality rate has decreased significantly in the past 30 years but
remains at a high level of 91 per 200,000 live births. (4) Gains have been attributed to
control of malaria, eradication of small pox and a reduction in cholera due to education.
Child malnutrition still exists at alarmingly high levels. The large number of people
below the poverty line, lack of nutritional education, inadequate health services, lack of
clean drinking water and proper sanitation all contribute to the child mortality rate.
Infectious Diseases
 Some of the most common diseases of concern in Nepal are malaria, kala-azar,
Japanese encephalitis, tuberculosis, dysentery, Hepatitis A and HIV/AIDS. Estimates
from the World Health Organization predict that conditions will not improve over the
next 8 years. (2)
 According to public health officials in Pokhara, an urban area 60 miles west of
Kathmandu, the main health problems are dysentery, parasites, and other water borne
diseases. In the villages outside of Pokhara, major problems are skin disease, which
results from lack of proper hygiene and sanitation, acute respiratory infection, and lung
disease that results from indoor cook fires, and malnutrition. Some people know how to
boil and filter their water for drinking, but cannot afford to or do not have the resources to
do so.
 People have been taught to treat water borne diseases with jeevan gel, used
specifically for the dehydration that is caused by diarrhea. Jeevan gel is a solution of
sugar and salt that is distributed by health care officials, or can be bought in stores.
Previously, it was common to withhold water from patients with diarrhea. There is also a
marked lack of nutritional education among the population. Officials stated that while
some people may be getting enough to eat, their diet is not nutritionally balanced.

Health Care Issues Directly Linked to Water Quality
Cholera is a severe infectious disease caused by the bacterium Vibrio cholerae.
The symptoms of cholera are diarrhea and the loss of water and salts in the stool. In
severe cholera, the patient develops violent diarrhea with vomiting, thirst, muscle cramps,
and sometimes circulatory collapse. The mortality rate is more than 50 percent in
untreated cases, but falls to less than 1 percent with proper treatment. The means by
which a person can be infected is from food or water contaminated by bacteria from the
stools of cholera patients. Prevention of the disease is a matter of sanitation and proper
hygiene practices.
Typhoid Fever is an acute infectious disease caused by the typhoid bacillus
Salmonella typhi. The bacillus is transmitted by milk, water, or solid food contaminated
by feces of typhoid victims or of carriers, that is, healthy people who harbor typhoid
bacilli without presenting symptoms. Prevention of the disease is, again a matter ofsanitation and proper hygiene practices.
 Hepatitis A is an acute viral infection that causes inflammation of the liver.
Symptoms begin with fever, usually followed by extreme weakness, loss of appetite,
nausea, vomiting, and muscle pains. The upper abdomen may be painful and tender. The
virus will usually run its course in about two weeks. Hepatitis A is caused mainly by poor
sanitation and lack of hygiene. It is transmitted by food or water contaminated by excreta;
by other objects taken into the mouth; from person to person. Outbreaks often occur in
refugee camps and in institutions where small children are crowded together.
Dysentery is a severe inflammation of the intestine characterized by passage of
loose feces, severe abdominal pain and cramps, diarrhea, and mucus or blood in the stool.
The two most common causes of dysentery are infection with a bacillus of the Shigella
group, and infestation by an amoeba, Entamoeba histolytica. Both bacillary and amoebic
dysentery are passed from one person to another and spread by fecal contamination of
food and water. They are most common where sanitation is poor.
Health Issues Directly Linked to the Use of Human Waste in Agriculture
Use of human waste as an agricultural fertilizer has been in practice since ancient
times. Human excreta is a rich source of nitrogen and other nutrients required for plant
growth, it encourages the formation of humus, improves soil structure making it easier to
cultivate, and contains trace elements which naturally control plant parasites and disease.
There are health risks associated with this practice, so in many countries chemical or
other organic fertilizers have replaced the use of human excreta. In Nepal, many farmers
have no other alternative; they have a choice of using human waste as fertilizer or
nothing, and therefore, a reduced food output.
 Health risks are associated with use of human waste as fertilizer; pathogens can
remain viable for extended periods of time on the crops and in the soil. The dangers exist
for people who work with the fertilizer, the soil, or with unwashed crops. Parasitic eggs
and cysts may exist in the soil, the water, or on plants for many months, creating ongoing
hazards. Burning eyes, burning lungs, skin rashes and other symptoms of illness have
been found in rural farmers and residents who use human waste as fertilizer. Some of the
same diseases found in unsanitary water can be spread through untreated human waste;
polio, typhoid fever, amoeba, giardia, hook worm, pin worm, round worm, tape worm,
and trichina worm.
 The excreta can be treated in various ways to eliminate disease-causing
pathogens. Composting is an option as is the use of a double-pit latrine. Composting
encourages biological decomposition of solid organic matter and produces a humus
substance which can then be used as fertilizer. The process can be aerobic or anaerobic.
If oxygen is present, bacteria will consume the organic matter, carbon dioxide is
produced, and energy is released in the form of heat. The temperature of a compost can
reach temperatures of over 70°C. At this temperature there is rapid decomposition of
protozoa, worm eggs, and pathogenic bacteria. All fecal microorganisms, including high temp.
Geographic and Economic Challenges
A major problem with treatment of health issues is the geography and lack of
infrastructure in Nepal. With 80% of the people living in agricultural areas, there is a lack
of distribution not only of medicine and medical supplies, but of food itself. In many
rural areas, people eat only potatoes supplemented with small amounts of green
vegetables. Many infants are breast fed for up to two years with no food supplements.
This results in malnutrition for babies. The widespread poverty in Nepal prevents the
country from large-scale expenditures on public sewer systems.
Nepal is a country of hills, mountains, and low-lying regions. Infrastructure is
weak, with very few roads. The roads that do exist are in poor condition. This prevents
the effective allocation of medical staff and medicine throughout the country.
National Health Policy (1991)
 A National Health Policy (NHP) was developed in 1991 to address the health of
the nation. It addresses delivery of health care services as well as information and
administrative issues. Its prime objective is to approach health care at the district level
and below. The policy emphasizes community involvement, encourages participation of
the private sector, and national and international NGO’s. The 8th Health Plan (1992-
1997), the 9th Health Plan (1997-2002), and the Long Term Health Plan (2002-2017)
have since been developed, all in keeping with the objectives of the National Health Plan.
All plans focus on implementation and development at the community level, using
district health systems as a means of health care delivery.
 The people of Nepal realize that improvement in health care for its citizens is
closely tied to reducing poverty, improving literacy, reducing the rate of population
growth, successful management of its water and natural resources, and an improved
infrastructure for delivery of services. In planning for the development of Nepal, officials
and citizens will work together in all of these areas. The fundamental relationship among
these factors will influence the future of improved health care in Nepal.
Obstacles to Success of a National Health Policy
• A lack of funds to service and maintain health cares facilities.
• Shortages of medicines and instrumentation along with the uneven distribution of
medicines and facilities.
• A mitigating circumstance that must be considered is the culture and religious
traditions of the Hindu people that believe human excreta should be kept away
from the house. This would prevent the use of an enclosed bathroom in the home.
Also they do not believe that human excreta should be kept in one place, which
would preclude the use of a bathroom inside and the use of a public latrine in a
village setting.
• The physical geography of Nepal and lack of good roads prevent the availability
of accessible services, especially for those living in villages in the mountains, and
hill regions.
• High level of illiteracy among the population.
• A lack of decision-making and implementation by the government with regard to
training skilled health care workers.
 Solutions to problems with health care in Nepal are closely linked to education,
poverty, a governmental commitment to improved services, the Hindu religion and its
culture, and the infrastructure to support change. Water resources management and solid
waste management are two of the most critical issues that must be dealt with as Nepal
plans to develop its vision of a society where all of its citizens have access to proper
health care and education.
Works Cited
1. Karki, Yagui, “Status Review: Health, Population and Drinking Water &
Sanitation Sectors”, National Strategies for Sustainable Development, 15
November 2003. http://www.nssd.net/country/nepal/nep05.htm
2. Wagner, Klaus and Aung, Lin, “Country Health Profile: Nepal”, Deputy Regional
Director: World Health Organization. 11 November 2003.
http://w3.whosea.org/drd/hlth_sit_nepal.htm
3. An Introduction to Health in Nepal: NepalNet an electronic networking for
sustainable development in Nepal
http://www.panasia.org.sg/nepalnet.health/medicine/health.htm
4. Ligal, Rithivi Raj, Vice Chairman, National Planning Commission, “Millennium
Development Goals: The United Nations System in Nepal” United Nations. 11
November 2003. http://www.un.org.np/
5. Savada, Andrea, “Nepal: Country Studies”, Library of Congress, Federal
Research Division. 5 November 2003, http://lcweb2.loc.gov

Friday, June 10, 2016

5 Benefits of Laughing हाँस्नुको ५ फायदाहरु Health Tips in Nepali

5 Benefits of Laughing हाँस्नुको ५ फायदाहरु Health Tips in Nepali

स्वस्थ शरिर हो सबैभन्दा ठूलो सम्पत्ति

1. आधुनिक जीवनशैली (Modern lifestyle)

आधुनिक जीवनशैली (modern lifestyle) को तेज रफतार एवम् भागदौडले भरिएको जिन्दगीमा स्वास्थयको विषय धेरै पछि रहिरसक्यो र नतीजा result यो निस्कियो कि आज हामी युवावस्था youth मा नै ब्लड प्रेशर (blood pressure), डाइबिटिज (diabetes), हृदय रोग (heart disease), कोलेस्ट्रोल (cholesterol), मोटोपन (fatness), गठिया, थाइराइट जस्तो रोगहरुले पीडित हुन लागेछौँ जुन कि पहिले प्रौढावस्था एवम् वृद्धावस्थामा हुने गर्दथ्यो र यसको सबैभन्दा ठूलो कारण हो खानपान र रहनसहनको गलत बानी। it’s only because of bad lifestyle and lack of balanced diet. आउनुस हामी स्वस्थयको यी नियमहरुको पालन गरेर आफू पनि स्वस्थ रहौँ र परिवारलाई पनि स्वस्थ राख्दै अन्य मानिसहरुलाई पनि राम्रो स्वास्थ्यको बारेमा जागरुक बनाऔं ताकि एक स्वस्थ एवम् बलियो समाज र देशको निर्माण हुन सकोस्, किनकी भनिएको पनि छ, पहिलो सुख निरोगी शरिर ।
photo by yuliyaryvkina.wordpress.com

2. भोजन होस् सन्तुलितः Have balanced diet

घ्यू, तेलबाट बनेको चीजहरु जस्तो पुरी, पराठा, छोला, भटुरा, समोसा, कचौरी, पकौरी, जंक फुड, काँफी, चया, कोल्ड डि्रंकको धेरै सेवन गर्नाले स्वास्थ्यको लागि घातक छ । यसको अधिकाम मात्रामा नियमित सेवन ब्लड प्रेशर (blood pressure), कोलेस्ट्रोल (cholesterol), मधुमेह (sugar), मोटोपना (fatness), एवम् हार्ट एटैक (heart attack) जस्तो रोगहरुको कारण बन्छ र पेटमा गैंस (gastric), अल्सर (Ulcer), एसीडिटी (Acidity), लिभर खराब हुनु जस्तो कठिनाइ हुन लाग्छ । यसको सटामा खानामा हरियो तरकारी (green vegetable), मौसम अनुसारको फल, दुध, दही, अंकुरित अन्न र सलादलाई समोवश गर्नुपर्छ । जसले भिटामिन, खनिज लवण, फाइबर एवम् जीवनीय तत्वहरुले भरपुर हुन्छ र शरिरको लागि धेरै फाइदाजनक हुन्छ ।
चीनी एवम् नुन (sugar and salt) को अधिक मात्रामा सेवन नगर्नुहोस्, यो डाइबिटिज, ब्लड प्रेशर, हृदय रोगको कारण हो ।
बदाम, किशमिश, अंजीर, अखरोट, मेवा स्वास्थ्यको लागि धेरै लाभकारी हुन्छ, यसको सेवन अवश्य गरौँ ।
 photo by youthkiawaaz.com
पानी एवम् अन्य तरल जस्तो की फलहरुको ताजा जुस, दुध, दही, मही, कागती पानी, नारियर पानी धेरै सेवन गर्नुस्, यसले शरिरमा पानीको मात्रामा कमी हुन दिदैन । शरिरको त्वचा एवम् अनुहारमा चमक ल्याउँछ तथा शरिरको दुगन्धीत पसिना र पिशाबको माध्यमले बाहिर निकाल्छ ।




3. व्यायामको गर्नुस् नित्य अभ्यासः  Do exercise daily
सुर्योदयभन्दा पहिले उठी पार्क जानुस्, हरियो घाँसमा नांगो पयरले घुम्नुस्, दौड लगाउनुस्, वाक गर्नुस्, योगा, प्राणायाम गर्नुस् । यी उपायहरुले शरिरमा पसिना निस्किन्छ, माँसपेशीहरुलाई ताकत मिल्छ, शरिरमा रक्तसंचार बढाउँछ, अनेक शरिरीरक एवम् मानसिक रोगहरुबाट बचाउँछ । पुरै दिनभरि शरिरमा फुर्ति ल्याइरहन्छ, भोक मज्जाले लाग्छ । यसैले नियमति रुपमा व्यायाम गर्नुस् ।
 photo by wellbeingstadium.com

4. गहिरो निन्दा पनि छ जरुरीः Deep Sleeping is necessary

शरिर एवम् मनलाई स्वस्थ राख्नको लागि प्रतिदिन ७ घण्टाको गहिरो निन्द्रा एक वयस्कको लागि जरुरी छ । लगातार निन्द्रा पुरा नभएमा वा बारम्बार निन्द्रा खुल्नु अनेक रोगहरुको कारण बन्न जान्छ ।
health is wealth tips Nepali exercise diet food yoga
photo by wsimg.com
राम्रो निन्द्राको लागि यो उपाय गर्नुस्ः Use this tips for sleep well
सुत्ने कोठा साफसुग्घर, शान्त एवम् एकान्तमो हुनु आवश्यक छ । रातीमा अधिकतम १० – ११ बजेसम्म सुतिहाल्नु र विहान ५, ६ बजेसम्म उठिहाल्नु स्वास्थ्यको लागि राम्ो मानिन्छ । सुत्नुभन्दा अघि शवासन गर्नाले राम्रो निन्द्रा आउँछ । खाना सुत्नभन्दा  २-३ घण्टा पहिले नै खाइसकेको हुनुहपर्छ । एवम् साँझको खाना खाएपछि २०-२५ मिनेट अवश्य पनि घुम्नुहोस् ।

टेन्सन लाई भन्नुस बाइ बाइ bye bye Tension

हरेक दिनको जिन्दगीमा आउनेबाला समस्याहरुको लागि चिनतन गर्नु सही हो तर चिन्ता गर्नुहोइन । चिता त मानिस मरिसकेपछि जलाउने गर्छ तर लगातार अनावश्यक चिन्ता गर्दा जिउँदो नै शरिरलाई जलाइदिनछ । यसैले तनाव हुदाँखेरि भाइ, साथी एवम् विश्वास पात्र मित्रहरुसँग सल्लाह सुझाव लिनुहोस् । यदि समस्या फेरि पनि सुल्झेन भने विशेषज्ञसँग सल्लाह लिनुस् ।
photo by hypnosolutionscd.com

6. नशाबाट रहनुस बचेर ः Be Safe from Drugs

युवा पिढीको लागि कुनै सबैभन्दा खतरनाक बिमारी छ भने त्यो हो नशाको जालमा फँस्नु, रक्सी (alchohal), धुम्रपान (smoking), खैनी, गुटखा यो सबै स्वास्थ्यको लागि दुश्मन हो । कुनै पनि स्थितिमा नशाको लतदेखि बच्नुस् । यदि नशाबाट बच्नुभएको छ भने धेरै राम्रो तर यदि कोही नशा गर्नुहुन्छ भने जति चाँडो हुन्छ यसलाई टाढा भगाइहाल्नुस् । यो यस्तो रोग हो जो अबलअभच र ब्ष्मस भन्दा पनि खतरनाक हुन्छ र एकसाथ केयौ परिवारहरुलाई बरबार गरिदिन्छ तथा शारीरिक (physical), मानसिक (mental), आर्थिक (Economically) एवम् सामाजिक प्रतिष्ठा (Social prestige) लाई नाशको कारण बनिदिन्छ, यसैले नशादेखि बच्नु नै राम्रो उपाय हो ।
स्वास्थ्य health को बारेमा माथि भनिएको नियमहरुको पालन अवश्य गर्नुस् किनकी कतै भनिएको पनि छ कि health is wealth.

Wednesday, June 8, 2016

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