Safety Tips for Long Distance Bike Riding

Long distance bike riding is becoming increasingly popular as more and more cyclists join the touring craze. Cycling over extensive distances is a very different sport from short trip cycling and requires more than a basic bike. For comfort, convenience and safety there are a few things that you will need to consider.

Safety Tips for Long Distance Bike Riding

Clothing
For long distance cycling you need the correct clothing. Padding cycling shorts are a must and a cycling jersey will make a huge difference to the ease of your ride. Take a long bike ride in standard shorts and you will soon understand the attraction of cycling shorts. The padding helps to protect sensitive groin areas and also keeps the body cooler as well as drier by acting as a wick to draw the sweat away from the body. Bike shorts will help you to avoid some pretty nasty sores created by friction and moisture. Bike shorts are worn without underwear and keep everything firmly in place!

Jerseys can be tight or loose fitting depending on personal tastes. They are designed to create the moisture wicking benefit and also come in really visible colours to increase your safety, particularly in conditions where visibility is poor.

Get Kitted Out
As you will be travelling distances it’s also important to be correctly kitted out. You will need to carry a bike pump as well as a puncture repair kit. You can find everything you need at http://99bikes.com.au/bikes/road-bikes

You should also carry a mobile phone and a general tool kit in case you need to carry out side of the road emergency repairs. It’s also a good idea to have a solid understanding of how your bike works. Taking the time to read the manual will prove invaluable in the event of a breakdown.

Snacks
It is also important to carry plenty of water and some high energy snacks; things like muesli bars, protein snacks and bananas are good. Be wary of energy drinks as these can contain a lot of sugar which can actually dehydrate you.
Ease into It
Another important safety tip is to ease into long distance riding. Start by taking short trips close to home and gradually increase your distance over time. If you are new to the sport or haven’t been on your bike for a while, you may find a few kilometres enough to start with. Ease into it and you will avoid injury. You can also use these short stints to road test your equipment.

Make sure you spend time warming up before you ride. Do some leg stretches and also some cardio warm ups, things like jogging on the spot and star jumps. You will need to spend about ten minutes doing this to ensure you are warmed up enough to ride safely.

Pace Yourself
It is important to cycle at a pace that suits you and your level of fitness. Find your pace and stick to it. Change down to lower gears on hills. It is important to maintain a consistent pace that works for you to avoid injury. Take regular breaks. It’s a good idea to check your bike during breaks to prevent anything going wrong while you are cycling.

Do you have any tips for riding long distance? Leave your thoughts in the comments below.

Tips For Temporary And Fast-Relief For Back Pain

Is it frustrating when you are suffering back pains and you seriously need a good therapy but you do not have the luxury of time to get a good massage? The truth is, a lot of people are suffering from back pains every day, especially those who are focused on their computer the whole day. But the good thing is that there are ways to relieve you of such troubles even if it is a temporary solution.

  • Do Some Stretching: One reason why people tend to have body pains in general is because they lack exercise. This is true when it comes to back pains. The fastest and easiest way to remedy this is by doing some stretching on a daily basis. Doing so relieves spasms and muscle tensions which causes back pains.

Back Pain - Stretching

  • Take Vitamins: Taking a good amount of B Vitamins can help keep you from suffering chronic pain and also supports your nervous system. This also helps strengthen your immunity system. Having a good dose of Omega-3 fatty acids is also good because it has properties which can lessen inflammation in the body’s muscles.
  • Have Decent Rest: The thing is that people tend to neglect the importance of having a good rest. The human body is frail and it gets strained on a daily basis regardless of what you are doing. This is why it is important to let your muscles rest for a while so it can recover. Try relaxing your back by lying on soft pillows. You can also roll a hot towel and place it under your neck to make it feel more comfortable.
  • Use Ice: This is effective especially when you are injured since blood rushes fast to the injured area which can cause it to swell. By putting ice packs on it, you can reduce the swelling of the inflamed area. This also helps the body heal the injured area. Though ice can only numb the pain for a short time, it still does lessen the pain and helps you from experiencing them. Just be careful in how you are applying it. What you do is to dip a warm towel in a slightly hot water then wring out the excess. After that, place an ice pack or some ice cubes on it. Then immediately apply the towel over the inflamed body part for around twelve to fourteen minutes. You can repeat this process as many times as you need.

These tips may not permanently solve your back aches but then again, it should relieve you of your ailing for a short time.

The Two Kinds Of Leukemia And Their Symptoms

There are two types of leukemia: Acute leukemia and Chronic Leukemia.

Acute Leukemia: This is kind of leukemia is common in children and is characterized by the rapid growth in number of immature blood cells. Because of this, the bone marrow will not be able to generate healthy blood cells. Because of the rapid spread of the cancer cells in the body, this requires immediate attention.

Symptoms:

  • Anemia: The person suffers anemia. This is because bone marrow abnormalities cause a low number of blood cell production.
  • Fever: Leukemia can cause a person fever even without the patient contracting any opportunistic infection or pathogen. And because of this, the human body’s immunity system will weaken making the body more susceptible to other infections.
  • Bleeding: Because of the large number of cancer-infected cells passing through the blood vessels as well as the decreased number of platelets and other infections in the human body, the afflicted person will have red spots throughout his or her body.
  • Gastrointestinal Failure: This is often caused by radiation therapy the patient goes through.

Chronic Leukemia: This on the other hand can affect any individual regardless of his or her age. Unlike Acute Leukemia, Chronic Leukemia is monitored first before treatment is done. This type of leukemia takes months and even years for it to completely progress and for this reason, health professionals take their time before taking action so as to make their actions effective. This is characterized by an over-production of mature but abnormal white blood cells.

Symptoms:

  • Early Stage: This does not show any visible symptoms however routine check-up reveals an abnormal blood picture of an enlarged spleen.
  • Secondary Stage: The patient afflicted by the said ailment experiences one or all of the following: fatigue, excessive sweating especially in the evening, gradual weight loss and hyperthyroidism.
  • Advance Stage: The person’s complexion becomes pale as well as his or her lips. There will also be small red spots under the skin, mucous and will develop mass in the tissues of the eye sockets and skull.

Leukemia is a dangerous ailment but then again, it can be treated.

Pain Management Tips

When the body is exposed to physical trauma or there is an illness ravaging the body, a person experiences pain. And most people commonly deal with pain by administering drugs or pain relievers which may temporarily relieve the body’s pain but fails to deal with the root cause. The good news is that there are methods that people may undergo that are healthier and safer for the human body and which gets rid the root cause of the problem such as:

  • Acupuncture: This is perhaps one of the oldest practices of curing an individual’s ailing. Acupuncture originated in China and is still practiced up until the present and basically is about professional utilizing thin needles by inserting them in different vital points of the body to help regulate the body’s energy properly.
  • Chiropractic Care: Though there are experts across the globe who are skeptical of the effectiveness of this method, chiropractic care still shows relevant data and valid results. The main idea behind this that most clinics utilize is healing a person through alternate medicine and chiropractic care mostly focuses on the diagnosis, treatment and prevention of irregularities in the neuromuscoskeletal system and its general effects on the body.
  • Massage Therapy: This is perhaps the most common method that people undergo when it comes to pain management. Different clinics and massage parlors have countless methods of relieving stress felt in the body such as massaging a part of a person’s body in a circular motion, or through the use of different parts of the body in addition to hands like the elbows, the feet and many more.

So before you even take drugs or medicines to relieve your body of pain, you may want to consult a pain management doctor. These days, you cannot afford to entrust your body health on random drugs.

What Are The Side Effects Of Constipation?

Constipation is an icky word to some, and a problem most of us think will go away over time. However some cases are hard to expel and can cause a lot of pain and grief for the sufferer. Let’s take a look at the symptoms of constipation , what actually causes it and the side effects of what can happen if you leave it for too long.

What is constipation?
Toilet BowlConstipation is a digestive health syndrome that occurs due to a decrease in the frequency of bowel movements. It’s commonly associated with a low fibre diet, little fluid intake and lack of exercise, but there is actually many other causes that may surprise you. Constipation may occur is you have undiagnosed hyperthyroidism, an abundance of dairy in your diet, overuse of laxatives, currently take many medications including antacids and antidepressants, are going through pregnancy or suffer from diabetes. Constipation is mainly categorised as an incomplete excretion of the bowel passage of hard and dry faeces. Without proper treatment, the following severe conditions may arise.

Anal Fissures
The name alone sends fear deep into our hearts, they are exactly what you think they are. Anal Fissures are painful splits or tears in the skin of the anus or anal canal. Yikes! They often occur when an oversized, hard stool is passed and is mostly common in infants, children and adults. So how do you know when an anal fissure happens? Well besides the obvious pain, you may notice some blood in the toilet or on the loo paper. If you see this, don’t ignore it; anal fissures can be difficult to heal and a trip to your doctor is advised. They may suggest sitting in a warm bath, applying a cool compress and soothing it with petroleum jelly. Your doctor will also give you some useful tips to soften the stool, and prevent any further issues.

Haemorrhoids
When you think of the type of people who get haemorrhoids, it’s usually the older generation. Sorry to disappoint you, haemorrhoids can happen to anyone, regardless of sex or age. For those playing at home, haemorrhoids are swollen, irritated veins in the rectal area that are caused by pressuring and straining. Symptoms include pain, itching and possible bleeding; once one has developed, they are likely to go through periods of remission and exacerbation, which means the will come and go as they please. It is possible for the vein to return to its regular size and condition if it is not continuously strained. Severe cases may require surgery.

Faecal Impaction
Be prepared, the explanation of this side effect is not for delicate eyes and worrisome minds. Faecal impaction occurs when so much stool is backed up in the colon that it becomes physically impossible to excrete. Signs you may have faecal impaction include, soiling of clothes, distended abdomen, loss of appetite, vomiting or fever. If you think you may have faecal impaction, an immediate trip to your doctors or the emergency room is suggested.

Although constipation is common, make sure you treat it swiftly to avoid any of these serious conditions occurring.

Understanding Thinning Hair and Hair Loss

Hair grows just about everywhere on the body except the palms and soles. It consists mainly of keratin, a protein produced in the hair follicles. As new hair cells grow, they push the old ones out.

A strand of hair is really a string of dead protein cells that “grow” about six inches a year. The average head has more than 100,000 strands and loses nearly 100 a day. A few stray hairs on a brush or comb is normal. Clumps of hair on a pillowcase or in the shower drain is cause for concern.

Hair Growth Phases
About 90 percent of scalp hair is growing hair. A follicle life cycle is influenced by factors like age and disease. The life cycle has three phases: anagen, catagen and telogen.

The anagen phase involves hair growth and can last up to six years. The catagen phase is about three weeks of transitional hair growth. Telogen is a resting phase that can last up to three months. New hair replaces shed hair at the end of telogen.

As people age, their hair thins due to slower hair growth. Some people experience hair loss at a faster than normal rate. Excessive scalp hair loss is called alopecia.

Hair Loss Types
There are several different hair loss types. Telogen effluvium is temporary thinning of scalp hair. Other types include involutional alopecia, androgenetic alopecia, alopecia areata, alopecia universalis and trichotillomania.

Telogen effluvium results from changes in the hair growth cycle. It occurs when several strands of hair enter telogen at the same time. Eventually, new hair replaces the hair loss.

Involutional alopecia is the gradual thinning of hair that occurs with age. As hair enters the resting phase, new hair does not grow back as long or thick. This causes natural hair thinning.

Androgenetic alopecia is the most common type of hair loss. The hereditary condition causes a sensitivity to dihydrotestosterone (DHT), a testosterone byproduct. Too much DHT in the scalp causes a receding hairline and gradual thinning at the crown.

Alopecia areata is a sudden loss of scalp hair that occurs in patches and may end in complete baldness. Regrowth occurs in about 90 percent of the cases. Alopecia universalis causes complete hair loss throughout the body including the scalp, pubic hair, eyelashes and eyebrows.

Trichotillomania is more common in children than adults. A psychological disorder causes this type of hair loss. People with this condition pull out their own hair.

Hair Loss Treatments
There are many hair loss treatments, and the best one depends on the cause. Hormones, genetics, medications, diet, stress, injury and disease are common causes of thinning hair and hair loss.

Most treatments focus on hiding hair loss, preventing further loss or regrowing hair. The Food and Drug Administration (FDA) has approved two drugs, finasteride and minoxidil, to treat hair loss. Some people prefer nutritional supplements as an alternative to drugs.

Surgical procedures can help people make the most of the hair they have. Hair transplants, scalp reductions and scalp extensions are three common hair loss surgeries.

Some people choose to let nature take its course. Instead of treating hair loss with medications, supplements or surgery, they hide their thin hair or baldness. Hats, scarves, wigs, toupees and hairpieces are popular alternatives to medical treatment.

First Aid: Choking

Choking takes place when there is something blocking the air flow to the lungs. This may be due to a foreign object that a person unintentionally swallowed or a food which was too big for the person to swallow as a whole. Even some respiratory diseases can cause a person to choke. And the fact is that people do die because of choking. If you find someone choking, you can do the following first aid treatment:

Step 1: Give the choking person five consecutive back blows between the shoulder blades using the heel of your hand.

Step 2: If the person is still choking then the next thing you should do is abdominal thrusts. Stand behind the person and wrap your arms around the person’s waists. Then clenched your fists and place it above the person’s navel while grabbing it with your other hand. The quickly pull inward and upward at the same time.

Abdominal thrust - choking

Do at least five successive back blows and five abdominal thrust until the swallowed object has been coughed out. However, this is not applicable to obese individuals or pregnant women.

Step 3: If the person choking is an obese or a pregnant woman, stand behind them and wrap your arms around them then instead of positioning your hands on the waists, position them at the base of the breastbone. Then quickly pull inward and upward until the object is coughed out.

Step 4: If the person is no longer breathing or unconscious, then it is time to provide the victim CPR.

Step 5: Make sure to call for help if the situation is not improving.

Knowing how to handle this kind of situation can potentially save someone’s life however, it is also important to know if the victim needs immediate professional medical attention.

Setting The Right Mindset In Freeing Yourself From Alcohol Addiction

The sad truth is that a lot of people in this world are addicted to alcohol. For one, a lot of these people were introduced early in their younger years how to enjoy alcohol, not to mention the fact that youngsters tend to party a lot. Of course, when there is a party taking place, then it is likely that the main beverage of the evening would be a beer or any alcohol-filled cocktail. Though there is nothing wrong in enjoying oneself with a drink or two, the problem is that not all people have the will or self-discipline to learn when to stop and as they continue to drink, they eventually develop alcohol addiction. If you are someone who is currently experiencing some drinking problem, or you know someone who may be addicted to alcohol, you may find the following tips useful.

Commitment: Just like with romantic relationships, you have to commit yourself into working out a solution when it comes to freeing yourself from alcohol addiction. When you say commit, it means actively keeping oneself from drinking alcohol regardless of the urge to do so. Though it is not an easy thing to be able to commit to the change, it is important that you or the person addicted to alcohol recognize the dangers of alcohol addiction and be the one to choose to want to change for the better. They have to first admit that they have a drinking problem. One way to help a person or yourself from realizing the value of stopping from drinking is by comparing the benefits of continuous drinking and permanently stopping. Also considering the cost of drinking can also help a person realize what he or she may lose if he or she keeps on drinking.

Set A Goal: When you set a goal, it is important that you make realistic and specific goals. This will make sure that you know what you plan to achieve and that you can achieve it. If for example you just want to lessen your drinking addiction, then you have to program yourself to only drink on certain days or maybe only during special occasions. It is also a matter of telling yourself that you cannot drink the same number of glasses or bottles you used to. You also have to discipline yourself into doing it or else, setting a goal is useless. Another important factor when you are setting a goal is setting a timeframe. When will you start working on this? And for how long will you work on this to see the results of your efforts?

If you think you need professional assistance when it comes to changing for the better, then it would be best to go to a rehab center.

Tips for Gardening with Your Kids

The summer season is here, which means you can start doing a lot more gardening. If you have kids, you should consider getting them involved. Most kids love dirt, so yours will likely enjoy gardening. If you teach them how to garden, they will want to do it every week. Here are some tips on gardening with your kids.

Read Children’s Books About Gardening

Before you bring your children out to the yard, read them some children’s books about gardening. Reading books to your children will help them learn about growing food and plants. It will also make them more excited about working in the garden. Try to read your kids one or two gardening books before you have them garden with you.

mother and child gardeningMake Gardening Part of Your Everyday Routine

It will be easier to get your children involved in gardening if you make it part of your everyday routine. For example, if you do gardening every day at 10 a.m., your children will look forward to it. They will get used to this routine.

Take Your Kids to the Nursery

If you buy your plants and seeds, make sure to take your kids to the nursery with you. Allow them to choose some of the seedlings and seed packets. They will absolutely love picking them out because they will feel like they are helping you.

Create a Garden Bed for Your Children

Children are not experienced with gardening and might not plant in perfect rows. That is why you should create a garden bed just for your children. If you establish a garden bed for them, you will give them a space to experiment. Your children will also love having a space of their own.

Give Your Children Smaller Garden Tools

Make sure to give your children child-sized garden tools. If you give them garden tools that are too big for their hands, they will have difficulties gardening. Giving them smaller garden tools will help them work in the garden with ease.

Bring Sunscreen and Hats

Working out in the garden all day can cause a major sunburn. You have to protect your kids from the sun’s harmful rays by applying sunscreen to their skin. Make sure to apply sunscreen on your kids’ skin 30 minutes before you go outside. Also, give your children hats to wear. Hats will also prevent sunburns and keep the sun out of their eyes.

If your garden area is in poor shape you may want to first consider having a Brisbane landscaping professional get it in working condition and then maintaining it with your kids.

If you follow these simple tips, both you and your children will enjoy gardening together. Gardening together is not only fun; it will also bring you all closer together. If you teach them how to garden at a young age, they will likely enjoy gardening when they get older.

Healthy Drinks for You

Let us admit it. People can sometimes be picky when it comes to what they drink but the truth is, most of these drinks that people tend to avoid are healthy for the body. Instead, they opt for drinks which are often unhealthy like too much soda, energy drinks which most contain too much artificial flavoring and artificial sweeteners which can be harmful if consumed in large amounts. Rather than go for the typical soda to refresh you, why not try something healthier for the body like:

  • Orange Juice: Not only does orange juice taste good but it contains a significant amount of Vitamins A and C which helps strengthen your immunity system as well as keep you from getting heart ailments.

Healthy Orange Juice

  • Cranberry Juice: Cranberry juice is commonly known for its antioxidant qualities. It is also recommended as a treatment for people who are suffering from urinary tract infections.
  • Water: Water will always remain as one of the world’s healthiest beverage. Although the water intake depends on the overall condition of a person. People who are suffering constipation are encouraged to drink a lot while people who have high blood pressure are only advised to have at least four times a day.

So the next time that you feel thirsty after eating, you may want to go for either of these three drinks than the soda.

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