Preventing a Migraine Attack

Believe that if you are a migraine sufferer, you sure have endured a lot of pain and discomfort during an attack, if so, you may want to know its causes, and migraine treatment tips that may provide you with the relief.

What is migraine?

A migraine is an intense, throbbing or pulsating pain, usually on one side of the head and often behind one eye or temple. It is caused by the enlargement of the temporal artery, i.e. the artery that lies on the outside of the skull and under the skin of our forehead. When this artery enlarges, it stretches the nerves around it which causes certain chemicals to be released. These chemicals are the cause of the pain.

The pain may accompanied by nausea, vomiting, numbness, difficulty in speech, loss of appetite, fatigue and extreme sensitivity to light, sound and smell. For some people, a migraine attack is preceded (or known as warning symptoms) by an aura, visual distortions such as blurred or tunnel vision and seeing stars or zigzagging lights, or an altered sense of taste and smell. A migraine attack can last anywhere from a few hours to several days and may be so debilitating that it prevents our normal activities. However, a migraine poses no significant threat to a person's overall health.

We may want to know that migraines afflict about 10% of world population, striking women far more often than men and may run in families. Episodes can vary in frequency from several times in one week to once every few years. While the intensity and frequency of migraines often subside with age, auras may continue unabated while in older people, they are sometimes mistaken for symptoms of a stroke.

What is the difference between migraine and headache?

Migraine is a disease while a headache is only a symptom. Migraine pain is caused by the expansion of blood vessels, while headache pain is caused by the narrowing of blood vessels. During a migraine attack, inflammation of our tissue surrounding the brain can worsen the pain.

What causes migraines?

The severity and frequency of a migraine attack is different for each person. You may want to know that a migraine can be triggered by controllable and uncontrollable factors. The latter include weather patterns, stress and menstrual cycles while the former include bright lights, caffeine and alcohol. What follows are some common migraine triggers:

• Allergic reactions
• Bright lights, loud noises and certain odour or perfume
• Physical or emotional stress
• Changes in sleep patterns
• Smoking or exposure to smoke
• Skipping meals
• Alcohol or caffeine
• Menstrual cycle fluctuations, birth control pills
• Food containing tyramine (red wine, aged cheese, smoked fish and some beans), artificial substances like aspartame and monosodium glutamate (MSG) or nitrates (bacon and hot dogs)

Although the uncontrollable factor such as heredity is believed to play a role, the exact underlying cause of migraines remain unknown. Medical scientists currently think migraines are the result of spasms in the arteries that supply blood to the brain and scalp. Once the affected blood vessels constrict, it caused the other arteries in the brain to rapidly dilate, thus triggering the release of chemicals that cause intense pain and inflammation. Also medical research indicates that a low level of the brain chemical called serotonin may play a role in this process.

What are the alternative medicine ways to prevent or minimise a migraine attack?

To prevent a migraine, identify and avoid the specific trigger for you. If you suffer from frequent migraines, it may help to keep a food diary to identify any food that may be a trigger. Since there is no specific cure for migraines, the goal is to prevent symptoms by avoiding triggers.

Some people find relief from their migraines through acupuncture. Getting enough sleep each night and regular exercise may help as well. Be careful with your diet and avoid artificial sweeteners and substances.
Here are some tips that may help to manage your migraine effectively and to minimise pain:

• Keep a diary for a few weeks, noting when you have migraines and any possible contributory factors. Foods such as red wine, chocolate, and cheese are common triggers. You may want to know that taking too much caffeine or cutting back suddenly on your regular intake can cause migraine too.
  
  
• Stick to a schedule - Wake up at the same time every day, including Saturdays and Sundays. By sleeping in, you are upsetting your body's internal clock which sets up a chain of reaction that can trigger a migraine. In short, try to keep to a regular sleep pattern as too little or too much sleep can trigger a migraine.
  
  
• Massage your temples - If you have throbbing pain in your temples, apply some pressure and massage the area with your fingertips to relieve the pain. What you should do is to use a circular motion, massage your temples, and then repeat in the hollows at the sides of your eyes, behind your ears, and over your neck. It is good to know that self-massage with rosemary oil can be effective to relieve a migraine.
  
  
• Eat regularly and drink 6-8 glasses of water a day. Sip water throughout the day, especially if you have been vomiting.
  
  
• Take a rest - Migraine pain can be easily aggravated by physical activities, even something as mild as taking a walk. When you are having a migraine, lie down and take a rest. If possible, lie down in a dark, quiet room with pillows to support your head and try to sleep. You may want to know that by holding an ice pack against your forehead can bring temporary relief as the cold numbs the pain and also helps contract dilated blood vessels.
  
  
• Mind your magnesium level - Some people are more prone to migraine attacks when they have magnesium deficiency. Try taking 200 mg of magnesium every day for two months to see if it helps. Take note that people with heart or kidney problems should avoid magnesium supplements.
  
  
• It was reported that consuming fish with a high content of omega-3 fatty acids, such as tuna and salmon, may aid in migraine prevention.
  
  
• Prepare for travel - A migraine attack is sometimes triggered by a change in altitude. If you are planning to go on a flight or to a high altitude place, it is advisable to take a high altitude pill to reduce the severity of the attack. Wear sunglasses if you are out in bright daylight.
  
  
• If possible try to exercise regularly, as it can help to reduce the frequency and severity of migraine headaches. 
  
  
• Stay calm and stress-free - Uncontrolled stress and anxiety can also trigger a migraine attack; allow yourself some time to indulge in a relaxing activity every day. 

Other alternative medicine approaches such as acupuncture, yoga, aromatherapy, craniosacral therapy, meditating, biofeedback and other relaxation techniques have all been shown to benefit migraine sufferers. While these alternative medicine approaches will not cure migraines, but is recommended as some of them work by promoting relaxation, and aid sleep and digestion.

What are the natural remedies and food supplements useful for migraine sufferers?

Feverfew (Tanacetum parthenium) is a garden herb that is available as supplements in the form of capsules, tablets, leaf powder, or tea. Some people find that it reduces the frequency of migraine attacks. Try taking for a few weeks to see if they help. Side effects: usually none, but rarely with mouth inflammation or ulcers. However, rebound headaches, anxiety, and palpitations may occur if taken for long periods and then stopped suddenly. Precautions: Not suitable for pregnant women (may cause miscarriage) or those breastfeeding. You should avoid taking blood-thinning drugs such as warfarin or antidepressants if you are taking feverfew.

Magnesium and calcium - should be taken long term by anyone who gets migraines as they help to maintain healthy blood vessels. It is good to know that magnesium supplementation is specifically effective in individuals with low tissue or low ionized levels of magnesium, which is something quite common in patients with migraine.

B vitamin such as riboflavin and folic acid - may provide some significant relief for people who average four migraine attacks per month as it helps in ending or preventing migraine headache.
Fish oil - can help individuals with migraines by suppressing inflammation to reduce the frequency, duration, and severity of headaches.

Butterbur (Petasites hybridus) - is commonly use in Europe for treatment of migraine due to its antispasmodic effects on smoothing muscle and vascular walls, as well as have the anti-inflammatory effects by inhibiting leukotriene synthesis. Patients should look for butterbur extracts that do not contain pyrrolizidine alkaloids, which are carcinogenic and can cause liver and kidney damage.

Melatonin - a hormone best known as a sleep agent for people with insomnia, looks promising for cluster headaches and might be considered when other options fail. Some preliminary research has suggested that taking a dose of 3 mg every evening might reduce the frequency, the duration and intensity of episodic migraine.

Caffeine - although excessive caffeine or caffeine withdrawal can cause headaches in some people, a combination of caffeine and analgesics can help decrease pain related to tension and migraine headaches because caffeine enhances the analgesic activity of non-steroidal anti-inflammatory drugs (NSAIDs).

How about prescription and non prescription drugs treatment and prevention for migraine sufferers?

I would say that if your migraines are mild or infrequent, you may be able to get sufficient relief from an over-the-counter pain reliever such as aspirin, acetaminophen, paracetamol, or ibuprofen, that is provided you take the pain reliever during the first 30 minutes of an attack or taken as soon as migraine symptoms or aura begin to develop. A combination of paracetamol and codeine which provides stronger painkilling effects than the single aspirin, acetaminophen, paracetamol, or ibuprofen alone, are usually available in non-prescription headache formulations to help relieve the pain of severe migraine in some people. CAUTION: Don't give aspirin to anyone under 16 years, unless on doctor’s advice, as there is a risk of rare but potentially fatal, a condition called Reye’s syndrome. Don’t take remedies containing painkillers with other painkillers due to risk of overdose.

For those who get frequent migraines (two or more disabling attacks per month), prescription medications may be the only way to prevent or reduce symptoms. Prescription drugs used for this purpose include beta-blockers (such as Inderol and Toprol, which relax blood vessels), antidepressants (such as Amitriptyline), and special antimigraine drugs, i.e. Anticonvulsants such as Depakote and Topamax, which were recently approved by the FDA for preventing migraines. You may want to know that there are some drugs  available for halting migraine symptoms once they begin, these include so-called triptan medications, such as sumatriptan.

It is also important to know that your doctor may give painkillers and an anti-nausea drug in one tablet for general pain relief and for controlling nausea that usually resulting from migraine itself or as a side effect of other migraine drugs. Alternatively, take prochlorperazine tablets, which are dissolved on the gum to relieve nausea and vomiting.

Arrange to see your doctor if:

• Your migraines are not getting better with those natural and alternative medicines/self help or prescribed drugs and treatments as mentioned above;
• You are having frequent or severe attacks.

Medication for the Elderly

Do you think it is a challenge for older people to constantly adhere to instructions on the consumption of their medication?

As we get older, our use of medicines will often increase as we treat ailments that occur as a result of ageing. As we know, medicines (be it prescription or none, or herbal and natural remedies) are taken to ease, control or cure ailments and safe with little side effects provided we use it correctly. But for elderly people, they are at increased risk from medicines for various reasons.

The ageing body can be more susceptible to the side effects of medicines, more so for elderly people with multiple diseases which often end up taking multiple medicines at the same time. With multiple medicines, there is an increased chance of side effects, interactions between different medicines and the problems taking them correctly.

For example, the physical effects of ageing, such as arthritis and failing eyesight and memory, can cause issues in taking medicines the way our doctor intended. To ensure the medicines provide the desired effect, there are a number of things a patient, especially elderly people should take note of. As a matter of fact, four out of five people aged over 75 years take at least one medicine, and 36% from this age group take four medicines or more on a daily basis.

Hope you will find the following suggestions helpful:

General advice
Discuss your medication with your doctor or pharmacist. Try to learn the names of the medicines you are taking and find out why they have been prescribed that way. It is important to know how often you should take them, and for how long. If your pharmacist gives you a medicine that looks different to the one you are used to, make sure you ask for an explanation before leaving.

Taking medicines (be it prescription or non-prescription drugs and medicines)
Always take your medicines as intended by your doctor. It is good to read the label before you take the medicine and check the expiry date. To avoid mistake, never take medicines in the dark.

Storage
Try not to mix different medicines in one container as we may not be able to identify them or when they expire. Good practice is to store your medicines in the containers they were supplied in. You may want to know that the stability of certain medicines can be affected if they are transferred from their specially designed packaging.

Side effects
Talk to your doctor or pharmacist about possible side effects of your medicines so you know what might be expected. You may want to know that some side effects may disappear after a few days, while others may indicate that your existing dose needs to be reduced. If there are any side effects troubling you, do not hesitate to talk to your doctor or pharmacist. Also, always keep a permanent record of any allergies you have to the medicines.

Herbal medicines/Natural remedies
Always check with your pharmacist before taking any non-prescription, or herbal medicines alongside your prescribed medicines. It is important to know that some medicines should not be taken together because they affect each other.

In the longer-term
At least once a year, ask your doctor or pharmacist to review all your medicines to see if they are still needed, especially if you are taking more than four medicines at any time. If you are admitted to hospital, make sure you know whether any changes have been made to your usual medical treatment before you are discharged and why, i.e. discontinued medicines, dose changes or need new medicines.

How can ageing cause problems using medicines?

Declining liver and kidney function
As we age, our livers become less efficient at breaking down medicines, i.e. kidneys less efficient at excreting them. This means that normal adult doses of certain medicines may be more likely to cause side effects. To avoid this, your doctor should prescribe you with a lower dose of a medicine.

Brain and nervous system
The brain and nervous system become more sensitive to certain medicines as we get older. Think you will agree that as we age, we tend to become more forgetful and may have trouble remembering what medicines are for, or whether we have taken them that day, right? To overcome this, we may use medicine reminder charts and pill boxes that can be filled with all the daily or weekly pills needed.

Eyesight
Be aware that our failing eyesight due to ageing can cause problems with reading small print labels and information leaflets supplied with medicines.

Bones and joints
Arthritis is a common problem affecting elderly people, and it can cause problems such as in getting medicines out of childproof containers and to administer medicines like eye drops and inhalers. Therefore, it is important to request non-click lock containers from your pharmacist, who can provide devices to make using medicines such as eye drops and inhalers easier.

Swallowing
Many elderly people have trouble swallowing tablets and capsules, as such they always take them with plenty of water. If you have difficulty swallowing, ask for medicines that come in liquid or soluble forms that are easier to swallow.

Advice for specific groups of medicines

Diuretics
Diuretics are used most commonly to treat high blood pressure and conditions such as heart failure and cirrhosis of the liver. Because diuretics are designed to draw water out of our body, which means we may need to go to the toilet more frequently, hence, diuretics is best to take in the morning to avoid disturbing our sleep, i.e. with trips to the toilet at night. Do take note that the possible side effect of diuretic medication is that it can cause a drop in our blood pressure, which this may make us feel dizzy or light-headed when up from lying down or sitting.

It is important to know that the aim of diuretic medication is to remove fluid from the body; we should try not to counter its effect by drinking too much, i.e. just drink enough to satisfy our thirst. For your info, some forms of diuretic medicine also remove salts (potassium and sodium) from the body.

Sleeping tablets
Sleeping tablets should only be used as a short-term treatment. Common side effects of sleeping tablets such as unsteadiness and feeling drowsy the next day are more common in the elderly. Because of this, sleeping pills may increase the risk of falls in elderly. Please do not drive if you are affected by the side effects of sleeping medication.

Painkillers
Pain and stiffness in the back and joints is common in old age. Simple painkillers such as paracetamol can be effective for arthritic pains, while weight reduction, warmth and exercise may all help.

However, many stronger painkillers can cause constipation as a side effect, while aspirin and non-steroidal anti-inflammatory drugs can cause bleeding from the stomach or bowel. Elderly people are at particular risk from this side effect, particularly those with heart and kidney problems. It is advisable not take more than one NSAID at a time. If the pain does not settle, see your doctor.

The Systems of the Body

Do you think our human body is like a complex machine?

But unlike a machine, it has the capacity to feel pleasure and is sensitive to pain, right? No machine, however futuristic, could match our body's ability to grow and to repair broken bones and damaged tissues, or its even more remarkable ability to generate new life.

We may want to know that our body contains trillions of microscopic structures called cells. Cells which have the ability to absorb nourishment, grow, excrete wastes and increase in numbers by dividing in two. Not only that, the various collections of cells make up our body tissues such as skin, muscle and bone. It is interesting to know that tissues are further grouped to form organs, such as the heart, lungs and stomach. Therefore, a set of organs make up a system, and the ultimate physical aim of the systems, working together, is to convert food into energy to keep our body working in its optimum position!

DIGESTIVE SYSTEM
When food has passed through the mouth, it is broken down in the digestive system into smaller units by the action of chemical substances called enzymes. It is then absorbed into the body where they are partly used as fuel.

RESPIRATORY SYSTEM
A supply of oxygen is needed for the burning of fuel in the body. Oxygen is taken in from the lungs, a major function of the respiratory system, and is distributed to the tissues by the blood, carried in the blood vessels and pumped by the heart.

CIRCULATORY SYSTEM
The blood vessels and the heart make up the circulatory system, which also conveys foodstuff and waste products around the body. The body gets rid of waste products formed by the release of energy by a process known as excretion.

URINARY SYSTEM
Carbon dioxide and some water are excreted from the lungs in the air that we breathe out. Water and salts are lost from the skin through sweat, and water and salts, together with complex waste products such as urea and uric acid are excreted from the kidneys.
The urinary system also includes connecting tubes known as the Ureters (from the kidneys to the bladder) and the urethra (from the bladder to outside the body). The bladder is a reservoir for urine until it is released from the body. Fibrous wastes and indigestible food residues pass out of the body in the form of faeces (also known as fecal or feces).

MUSCULO-SKELETOL SYSTEM
Some of the energy produced by the body keeps the various systems working while the rest is used for movement. This is achieved by the locomotor system, which consists of muscles, when it acts on the bony skeleton. The bones provide a framework for the whole body while protecting the vital organs, such as the lungs and the brain from injury.

ENDOCRINE SYSTEM
Acting on information provided by the sense organs, such as the eyes and ears, the brain and the rest of the nervous system can control a variety of bodily processes, either directly or by causing various glands to release hormones, which in turn act on the tissues. The release of the many types of hormones into the blood stream is controlled by the endocrine system, a series of glands in different parts of the body that regulate growth.

REPRODUCTIVE SYSTEM
The body also has the ability to perpetuate the species by reproduction through the reproductive system. This involves the creation of new life by the merging of two sex cells, namely, a sperm from the male and an egg from the female, and the subsequent development while protected inside the female body.

NERVOUS SYSTEM
The nervous system is divided into two main systems, the central nervous system (CNS) and the peripheral nervous system. The spinal cord and the brain make up the CNS. Its main job is to get the information from the body and send out instructions. The peripheral nervous system is made up of all of the nerves and the wiring. This system sends messages from the brain to the rest of the body.

With this understanding, would you agree with me that our body is such a marvelous machine?

Hay Fever – Immune Disorder & Allergic Rhinitis

Hay fever is an immune disorder characterized by an allergic response to pollen or mould. Also known as allergic rhinitis, there are two types, i.e. seasonal, which occurs only during the time of year in which certain plants pollinate, and perennial, which occurs all year round.

When pollen grains or mould spores get into our eyes, nose, or airways, they cause symptoms such as sneezing, a runny or blocked nose, itching in our eyes and nose, watery, red eyes and a cough. Some may also develop wheezing, i.e. a high-pitched whistling as they breathe out. Symptoms can develop at any time from early spring to early autumn, depending on which pollens or moulds trigger the allergy. We may want to know that hay fever tends to run in families that have a high incidence of allergic conditions such as asthma and eczema, but what has been noted is that many people seem to grow out of the problem as they get older.

On the other hand, the doctor may be able to diagnose hay fever based on a physical exam and observation of your symptoms. In this case, Skin tests may be recommended to determine which pollens cause the most sensitivity. The doctor will apply drops that containing a small amount of possible allergy-causing substances to your arm or back using small plastic toothpicks. The procedure is painless and draws no blood. If your skin becomes red, raised, and itchy after 20 minutes, the test has pinpointed the offending allergens. Also, a radioallergosorbent test, or RAST, may be used to check your blood for elevated levels of the antibodies produced by the immune system to guard against specific allergens.

In general, I would say that for hay fever, the best approach is to avoid those known allergens and triggers such as smoke and dust. We may want to practise the following alternative medicine ways:

• Try to avoid substances that can further irritate our nose and eyes, such as tobacco smoke or dust, perfumes, or some strong-smelling chemicals.
• Have a shower and wash your hair before bed to remove pollen that has built up during the day.
• Dry clothes inside if possible, however, if you do dry washing outside, bring it in before the evening.
• When the pollen count is high on those hot, dry, windy days at mid-morning and early evening, it is suggested to stay indoors as much as possible and by keeping windows and doors closed. If you are in a car, keep the windows and air vents closed. The good news is that some modern cars can have pollen filters installed.

You may want to know that most people are able to control their symptoms using over-the-counter remedies as well as certain prescription drugs. You may want to try the following to see what works best for you.

Antihistamine – is commonly used to control allergic symptoms such as sneezing, runny nose and itchy eyes. We should take the tablets or liquids as soon as allergic reaction occurs, or to prevent one. It is a convenient treatment that can be used on a one-off or regularly basis, or with nose sprays or eye drops if antihistamine doesn't ease the symptoms by itself. They should quickly relieve most hay fever symptoms, including sneezing, although they may not as effective as steroids for a blocked nose.

Non-sedating over-the-counter antihistamine shall contain loratadine or cetirizine while sedating type likely will contain diphenhydramine, promethazine or chlorphenamine. Side effects: Sedating types may cause drowsiness.

Steroid nasal spray - is particularly effective in helping to prevent or relieve sneezing, watering, itching, and stuffiness in your nose. You can use the spray either alone or with an antihistamine. Steroid nasal sprays relieve nasal symptoms more effectively than antihistamines. They can take several days to reach their full effect, so try to start the treatment before the hay fever season begins, and use the spray daily. Steroid nasal spray will contain a steroid drug that prevents or relieves hay fever attacks, and a runny nose due to other allergies as it works by reducing irritation and swelling in the nose.

Prescription nasal sprays included Rhinocort, Beconase, Flonase, Veramyst, Vancenase, Nasonex, Nasalide, Flixonase and Nasobec Hayfever. These prescription drugs will have active ingredients such as beclomethasone, flunisolide, budesonide, fluticasone and others. Side effects: may dry and irritate nasal lining.

Sodium cromoglicate nasal spray - can be used as an alternative to a steroid nasal spray for mild symptoms although it is not generally as effective when compared with a nasal sprays containing steroids, which have stronger anti-inflammatory and help with many allergy symptoms. On the plus side, it can be used for long-term treatment and has few side effects. Side effects: may briefly irritate the lining of your nose. Common brands included Rynacrom, Nasalcrom.

For itchy and red eyes due to hay fever and other causes of allergic conjunctivitis, i.e. allergy to house dust mites, use sodium cromoglicate or antihistamine eye drops. Eye drops containing sodium cromoglicate or antihistamine can prevent or relieve symptoms, although they take a few days to have a noticeable effect by using them continuously. Side effects: may briefly irritate your eyes. Precautions: don’t wear contact lenses while using the eye drops.

Decongestant drugs - can be used in the short term to clear a blocked nose. They can also be used to help clear your nose when starting a course of a steroid nasal spray. Decongestants are available in nasal sprays, drops and in tablets, and will act quickly to relieve symptoms of hay fever, colds and sinusitis. They are good for occasional use. Do not use them for more than 7 days as they may make you feel more blocked up when you stop. You may want to know that some over-the-counter nasal sprays may contain both a decongestant and an antihistamine, which are used to help with pain and itching by opening clogged nasal passages and reducing inflammation.

Side effects: occasional stinging, itching or sneezing. Precautions: consult a doctor if you are taking prescribed drugs or have diabetes, heart disease, or high blood pressure. Common Sudafed decongestant may have active ingredient such as xylometazoline, pseudoephedrine, or oxymetazoline in Vicks Sinex.

Allergy Shots - if you have extreme hay fever, you may want to try allergy shots, or what we called immunotherapy. This treatment involves a series of injections of increasingly larger amounts of the allergen until your system becomes desensitized to it and no longer overreacts in response to it. Immunotherapy has shown positive results in up to 75% of sufferers with extreme cases of hay fever. Standard treatment usually last from one to three years.

Arrange to see your doctor if there is no improvement or your hay fever becoming worse after following any treatment as suggested here for 2-3 weeks.

Hair thinning and hair loss

Whether we realize it or not, every day we lose some hair and our body will replace it with some new strands as part of the many renewal processes that are built into our systems. However, as we age, the reappearance of new hair gradually slow down, and is more noticeable in men than women.

Temporary hair loss often occurs after an illness or a period of stress, or could be of a skin infection such as ringworm. Factors that contribute to hair thinning and hair loss included:

• Periods of increased stress
• Nutritional deficiencies
• Hormone shifts
• Childbirth
• Environmental factors
• Underactive thyroid
• Chemical hair treatments and hairstyles
• Immune disorders
• Cancer chemotherapy
• Exposure to radiation
• Side effects of medications and drugs
• Long-term illness
• Genetic disposition

It is good to know that permanent hair loss is usually hereditary, and can begin to affect men as early as in their twenties. Women who inherit the trait develop thin hair later in life but do not usually become bald. For women, hair normally thins after age 50, and significant hair loss before that age is rare.

What you can do yourself?

There is little we can do to prevent hereditary hair loss, but treatments may reverse some of its effects. For temporary hair loss, there are some simple preventative measures, supplements, and home remedies that may help.

Typically, our hair grows an average of an inch every two months, and average head can shed up to 100 of its 100,000 hairs every day. The discarded strands are usually replaced by the same number of new hairs growing in. We may want to know that our hair is made up of keratin, the same fibrous protein in fingernails and toenails, hence a constant supply of nutrient-rich blood is needed to nourish the follicles in the scalp from which each hair grows.

You may want to try the following to slow hair thinning and encourage regrowth:

Simple preventative and self-care remedies

• Fad diets and crash diets may contribute to hair loss, however, diet that contain plenty of protein and iron in your diet will help as protein helps to build and repair our hair while iron helps to maintain healthy hair.
  
  
• Avoid using hair dyes and treatments to perm or straighten your hair. They contain chemicals that may make hair brittle and liable to break at the roots. If you use perms, straighteners, or dyes, you may compensate for the damage they cause by babying your hair with gentle shampoos and extra conditioners.
  
  
• Don't wear your hair in a style that pulls on your scalp, or wear a cap or hat continuously unless you have to wear headgear for your work. For protecting and preventing: 
  
  
1. Scalp and hair from damaging sun rays – try to wear a comfortable hat.
2. Hair to rub off (called friction alopecia) - don't wear tight wigs or hats.
3. Hair fall out due to tight pulling (called traction alopecia) - keep braids or ponytails   loose. 
   
   
• Let your hair dry naturally if possible, rather than using a hairdryer. Don't pull on your hair with a brush or comb when it is wet. 
  
  
• If your hair is thinning, especially for women, a good haircut for a short hair style can make a difference. Short, blunt cuts can make hair appear thicker and fuller. Some men prefer to cut their hair very short, or shave it off, to disguise a receding hairline. Use only a small amount of mousses, gels, and hairspray to lend extra body and hide thinning hair, so that the cells and hair follicles can breathe.
  
  
• Use a mild shampoo and gently towel hair dry and use a conditioner.
  
  
• Massage your scalp weekly to stimulate blood flow and to relieve stress. Sluggish blood flow and stress can both cause hair loss.
  
  
• Quit smoking. Medical researches have found that smokers were four times more likely to have gray hair than nonsmokers and were more prone to hair loss. 

Natural remedies & supplements

In general, they work by deliver the needed nutrients to the hair roots and help build stronger, healthier hair. They can safely be taken with each other and with prescription hair-restoring drugs such as minoxidil too.

Protein and iron - is essential for building, repairing and maintain healthy hair. Foods that are rich with protein included meat, fish, cheese, and nuts; iron-rich foods included cereals, beans, fish, poultry, meat, and leafy green vegetables.

Flaxseed oil - contains omega-3 fatty acids that can make hair more glossy and healthy looking. It may soothe the itching and flaking of dandruff and help get rid of psoriasis and eczema on the scalp.

Evening primrose oil (or borage oil) – can act as a hair and scalp moisturizer.

Grape seed extract - is a high-potency antioxidant capable of protecting virtually every cell in the body from free-radical damage, and works to increase hair growth too.

Mineral zinc - builds healthy hair and may slow hair loss. Because mineral zinc can stimulate the thyroid, thus it is especially helpful to people whose thinning and brittle hair is due to an underactive thyroid. If you're taking zinc long term, it's wise to take with copper for absorption reason.

Copper - is an essential component of melanin, the pigment in our hair and skin. It is helpful to those whose gray hair is caused by a copper deficiency, taking copper may restore hair to its natural color.

Selenium – work to promote hair growth, but you should follow the prescribed amount usually not exceed 200 mcg of this mineral a day as higher amounts may be toxic.

Vitamin A – is an antioxidant that can remedy a flaky scalp if we have a deficit of this nutrient. What you need to take note of is that more isn't always better, e.g. too much vitamin A (more than 25,000 IU a day) taken over a long time can actually cause hair loss, liver damage and birth defects, among other bodily problems.

Biotin and vitamin B complex – help to strengthen the hair, as a hair and scalp conditioner, and to slow down hair loss. Biotin may even stimulate new hair growth if the hair loss is caused by a biotin deficiency. Para-aminobenzoic acid (PABA), a B vitamin, may protect hair roots, reverse graying and help prevent hair loss if the cause is due to a deficiency of PABA or other B vitamins.

Saw palmetto and pygeum africanum – helpful in conditions of male pattern baldness in either men or women.

Chinese herbs - such as dong quai, polygoni multifiori radix (ho-shou-wu) and Siberian ginseng have been used traditionally in China to prevent the hair loss and graying that come with age.

Drug and medication remedies

Minoxidil preparations (in solution and foam) can slow down or prevent hereditary hair loss in a proportion of men and women. Generally, Minoxidil solution and foam are used to help hair growth in the treatment of male pattern baldness and to help hair growth in women with thinning hair, but is not used for baldness at the front of the scalp or receding hairline in men, for sudden/patchy hair loss, unexplained hair loss (e.g. no family history of hair loss), or hair loss after giving birth.

The treatment is usually applied twice daily to clean, dry hair and scalp, and needs to be used continually, as its effect starts to wear off as soon as it is stopped. You may have to wait for a few months before you notice any improvement. Side effects: brief scalp irritation, and hair loss may increase slightly at first. Precautions: avoid eyes and sensitive or broken skin and do not use this product if you are 18 years old or younger.

However, If your condition does not improve or worsens after using this medication for 4 to 6 months, or if you think you may have a serious medical problem, tell your doctor.

We may want to know that Minoxidil belongs to a class of drugs known as vasodilators.

Another popular hair drug, finasteride, is a pill that is to be taken once a day. This medication is used to treat male pattern baldness (i.e. androgenetic alopecia) at the crown and in the middle of the scalp. It should be used by adult men only. This medication works by decreasing the amount of a natural body hormone (DHT) that will lead to increased hair regrowth and slower hair loss. Hair growth on other parts of the body is not affected by finasteride. You may want to know that finasteride must be taken daily, if not any regrown hair will gradually be lost, and within 6 to 12 months your scalp will most likely appear the same as before treatment. Side effects: sexual related, such as reduced desire for sex. Precautions: women and children should not use this medication.

Make an appointment to see your doctor if:

• You are pulling your hair out;
• You have been losing hair rapidly or in patches in recent weeks; and 
• You have a serious medical condition or are taking medication, it’s always a wise idea to talk to your doctor before starting any hair remedy program.

What are Trade-Name and Generic Drugs?

It is important to know that drugs often have several names. When a drug is approved by a government agency, such as Food and Drug Administration (FDA) in the United States, it is given a generic (official) name and a trade (proprietary or brand) name. The trade-name is developed by the company requesting approval for the drug and identifies it as the exclusive property of that company. For example, minocin is the trade-name and minocycline is a generic name for the same drug.

In practice, when a drug is under patent protection, the company will market it under its trade-name. However, when the drug is off-patent (no longer protected by patent), the company may market its product under either the generic name or trade-name. Other companies that file for approval to market the off-patent drug must use the same generic name but they have the option to create their own trade-name (but not the trade-name used by the original patent-holder). As a result, the same generic drug may be sold under either the generic name or one of many trade-names.

In general, the generic version of the off-patent drug is usually at a lower price than the original trade-name drug as the generic manufacturer does not have to recover the original costs of drug development and usually spends much less on marketing, nevertheless, the drug has to be approved by the concerned government agency before introducing to the consumers.

Can generic drugs interchangeable with their trade-name counterparts? And are they as effective as the original version?

When a company develops a generic version of a trade-name drug, they must figure out how to make their version to be bioequivalent to the original drug, i.e. that the generic version releases its active ingredient (the drug) into the bloodstream at virtually the same speed and in virtually the same amounts as the original drug.

The concerned government agency, such as FDA will approve a generic drug if their studies indicate that the original trade-name drug and the generic version are essentially bioequivalent. In this respect, they need to make sure that a new generic drug contains the appropriate amount of the active (drug) ingredient, and that it is manufactured according to federal standards (Good Manufacturing Practices). In addition, the generic version needs to be differed from its trade-name counterpart in size, color, and shape.

Theoretically, any generic drug that is bioequivalent to its trade-name counterpart may be interchanged with it. In order to limit costs, many doctors write prescriptions for generic drugs whenever possible. Even if the doctor has prescribed a trade-name drug, the pharmacist may dispense a generic drug unless the doctor wrote on the prescription that no substitution can be made.

We may want to know that sometimes generic substitution may not be appropriate. For example, in cases in which small differences in the amount of drug in the bloodstream can make a very large difference in the drug's effectiveness, in this case, generic drugs are often not substituted for trade-name drugs, although bioequivalent generic products are available. Warfarin (trade-name: coumadin), an anticoagulant, and phenytoin (trade-name: dilantin), an anticonvulsant, are examples of such drugs. Another thing is that, a generic version may not be appropriate if it contains an inactive ingredient that the person is allergic to.

To sum thing up, drugs that must be given in very precise amounts are less likely to be interchangeable, because the difference between an effective dose and a harmful or an ineffective dose (i.e. the margin of safety) is small.

Cold sore

Cold sores, also called fever blisters, begin with tingling near the mouth, followed by a cluster of small, painful blisters on the lip and around the mouth. For some people cold sores can be very painful that caused them to have difficulty in eating, drinking, and sleeping.

Although cold sore is harmless but many regard it as something “annoyance” (just like dandruff or hemorrhoids) as no one wants to go through the day with a large, unsightly sore on the lip, more so if it appears on the days you're set for an interview or an important photograph.

The skin around the blisters is often red, swollen, and sore. The blisters may break open, leak a clear fluid, and then scab over after a few days but normally heal on their own within 14 days.

Cold sores are caused by the herpes simplex virus, which lies dormant in our body after a first infection. The herpes simplex virus usually enters our body through a break in the skin around or inside the mouth and is usually spread when a person touches a cold sore or touches infected fluid-such as from sharing eating utensils or razors, kissing an infected person, or touching that person's saliva. It is common for a parent who has a cold sore to spread the infection to his or her child in this way.

What is important here is that to prevent the transmission of cold sores in the first place, we have to avoid close contact with anyone who has active cold sores, and that kissing is a major transmitter of cold sores.

In general, after an initial outbreak, the next outbreak can occur when our immune system is weakened by a cold or fever (What is immune system? This is our body's natural defense system that helps us fight infections. It is good to know that an impaired immune system does not work properly and cannot effectively protect us against infection). New outbreaks can recur as frequently as every few weeks or as rarely as every few years. The triggers for cold sores can be attributed to colds and flu, tiredness, stress, menstruation, cold, wind, or strong sunshine that usually reactivate the virus, thus causing another cold sore.

What are the symptoms?

The first symptoms of cold sores may include pain around our mouth and on our lips, a fever, a sore throat, or swollen glands in our neck or other parts of the body. As for small children, they sometimes drool before cold sores appear. For some people, cold sores can be very painful.

What are the treatments available?

Sadly to say that there is no cure for cold sores, nor is there a cure for the herpes simplex virus (HSV) that causes them. But good news is that most cold sores will go away on their own, i.e. within 14 days and that the following measures may help to reduce the duration of cold sores and sometimes prevent a future outbreak/flare-ups.

Medicine and Drug Remedies

Treatment with medicines and drug depends on whether we are having a first outbreak or a recurrent outbreak or are trying to prevent future outbreaks.

For treating a first outbreak of cold sores, oral antiviral medications such as acyclovir, famciclovir and valacyclovir may reduce pain and improve the healing time.

As for treatment of recurrent cold sores, the following medicines may reduce the severity and duration of the outbreak:

Topical creams or ointments - available with or without a prescription, can work to reduce pain, itching, and healing time. Prescription creams and ointments included penciclovir cream (such as Denavir) and acyclovir ointment or cream; nonprescription creams and ointments included tetracaine cream (Viractin) and Lidocaine (Zilactin-L), Docosanol 10% (Abreva), Benzyl alcohol (Zilactin) and Dimethicone with sunscreen (Herpecin-L).

Oral antiviral medications (i.e. acyclovir, famciclovir, valacyclovir) - are available by prescription should be used when the first symptoms (such as burning or itching) develop. It is useful for people who have frequent and painful outbreaks and have little effect once the cold sore develops.

Home Treatment

• Placing a cool, wet towel on the sores or apply a small ice pack (a packet of frozen peas or crushed ice in a plastic bag, wrapped in a face cloth) to the area a few times a day for 10 to 15 minutes each time to help reduce redness, swelling, pain and dry out the sore.
   
• Take ibuprofen (such as Advil or Motrin) or acetaminophen (such as Tylenol) if you find your cold sore is very uncomfortable and want to reduce the pain. However, never give aspirin to anyone younger than 20 as it may link to Reye's syndrome, i.e. a very rare but serious disease that targets the brain and liver and can cause drowsiness, confusion, seizures, coma, and in severe cases, death.
   
• Using nonprescription ointments that can relieve pain, prevent cracking and bleeding or help heal the cold sore. Some products, such as Abreva, Zilactin, and Ziladent, can speed the healing of cold sores or prevent them if applied early enough. Other products such as Orajel and Anbesol can numb sore areas in the mouth or on the lips.
   
• Avoid sharing towels, razors, silverware, toothbrushes, or other objects that a person with a cold sore used.
   
• To avoid spreading the virus, don't touch active blisters or if after touching a sore, wash your hands to avoid spreading the virus. Don't pick or squeeze sores.
   
• If sunlight triggers cold sores, use sunscreen or a lip balm with sunscreen when you spend time in the sun. In this case, you may also want to wear a hat to help shade your mouth.
   
• If stress or fatigue is triggers, get plenty of sleep, and try deep breathing and muscle relaxation exercises.
   
• Cold sores are contagious, therefore it is advisable to avoid close contact (such as kissing) with people who have cold sores or genital herpes (also called HSV infection, is a viral infection caused by the herpes simplex virus (HSV) and a sexually transmitted disease (STD) that may cause skin blisters and sores in the genital area).
  
  
• Children who have a fever and many mouth sores are encouraged to drink water and other fluids to prevent dehydration (i.e. loses too much fluid from the body and is very dangerous for babies, small children, and older adults. It happens when there is an illness that causes a high fever, vomiting, or diarrhea). 

Alternative complementary medicine

The amino acid lysine - is considered a leading anti-cold sore supplement due to its ability to inhibit the growth of the cold sore virus. It’s most effective when used at the first sign of a cold sore. It is available in oral or cream formulation.

Melissa (Melissa officinalis) - is a powerful antiviral herb. Melissa cream, or lemon balm can help cold sores heal more quickly and prevent it recurrences. What a lovely name!

Vitamin C with flavonoids - this antioxidant combination can help to promote healing and boosts our body viral-fighting immune system cells.

Echinacea - is good for those whose cold sores caused by a weakened immune system that often make them have frequent outbreaks of cold sores.

See your doctor if:

The cold sore is getting worse, or is not getting better after about 10 days despite treatment;
You have frequent cold sores; and
You have developed a cold sore in or near your eye.

The Right Contraception for Pregnancy

According to statistics, each year, approximately 210 million pregnancies occur around the world. Of this figure, 38% are unplanned pregnancies and 22% of this ends in abortion. It is important to know that modern contraceptive methods allow women and men to enjoy a sexually fulfilled life and a loving and affectionate partnership, independent of their decision to become a mother or a father. 

But in the first place, why do people use contraception?

People choose to use contraception for various reasons, but the majority of them are due to:

• Wish not to have children or to delay parenthood;
• Require contraception to help space the timing of the births of their children; or
• They may feel their family is complete and to guard against the possibility of becoming pregnant again.

Therefore choosing the right contraception is important here, as some contraceptive methods are simply more reliable than others, and that the choice of contraceptive method impacts the ability to avoid an unintended pregnancy as well. Different methods suit different people, thus it is advisable to examine the advantages and the disadvantages of each method before making a decision. Nevertheless, we should also take into consideration the factors such as our age, our health and our medical condition and relationship status.

The choice of methods of contraception can be broadly divided into:

Hormonal

- The combined pill (micropill)
- The progestin-only pill (mini-pill)
- Intrauterine system (IUS)
- Implant
- Injection
- Contraceptive patch
- Vaginal ring
- Emergency pill

Barrier

- Intrauterine device (IUD, coil)
- Male condom
- Female condom
- Diaphragm plus spermicide
- Cervical cap plus spermicide

Alternative

- Male sterilisation
- Female sterilisation
- Withdrawal (Coitus Interruptus)
- Natural family planning (Fertility awareness)

Hormonal contraception

Most hormonal methods of contraception contain a combination of estrogen and progestin, which act by preventing an egg from a woman being released each month and thickening the mucus at the entrance of the womb, thus making it difficult for man’s sperm to get through. Other methods contain progestin only, which also work by thickening the mucus but also by changing the lining of the womb. In some women, it may also prevent ovulation. The methods are:

The combined pill - Contains estrogen and progestin. The woman is given one pack for each 28-day cycle. There are a number of different types of combined pills available. But please note that fertility will quickly return to normal when the pill is no longer taken.

The progestin-only pill - Only contains progestin. The woman takes one pill every day. Suitable for women who cannot tolerate estrogens. Further, it can be used while breastfeeding.

Intrauterine System (IUS) - A small plastic-shaped device with a cylinder containing progestin is inserted into the cavity of the womb. The tiny dose of progestin is released slowly. Suitable for women who prefer not to think about birth control on a daily basis. Can also be used by young women.

Implant - A small plastic rod containing a progestin reservoir is inserted in the upper arm. The progestin is released in tiny doses. Implant is particularly suitable for women who want long-term contraception, women who are breastfeeding and those who do not tolerate estrogen.

Injection - The injections contain progestin only or a combination of estrogen and progestin. It is given either once every month or once every three months. Suitable for women who are breastfeeding and those do not tolerate estrogen.

Contraceptive patch - Contains estrogen and progestin and is affixed to the abdomen, thigh, buttocks or upper arm. The hormones are released continuously and the patch has to be changed weekly.

Vaginal ring - Contains estrogen and progestin combination and is inserted into the vagina. It is replaced once a month.

Emergency pill - Works by delaying or inhibiting ovulation. Can contain either a combination of estrogen and progestin, or progestin only. Do note that emergency pill should not be used regularly.

Advantages of hormonal contraception

1. Hormonal methods are the most reliable form of protection against unintended pregnancy. 
2. Hormonal methods are easy to use. 
3. Hormonal methods are a reversible form of contraception; a woman can get pregnant again once she stops using it.
4. There are a number of options available to suit different needs, for example, different mixes and doses of hormones, and different application forms.
5. Added health benefits e.g. women may see noticeable improvements in their skin and hair condition, lighter and shorter periods too. 

Disadvantages of hormonal contraception

1. Hormonal methods do not protect against sexually transmitted diseases (STDs). 
2. Some women may experience side-effects.

Barrier Methods

Barrier methods are designed to stop sperm from entering the womb. The methods include:

Male condom - Latex or polyurethane sheath that fits over the penis when it is erect. It is closed at one end with a 'teat' at the top to hold the sperm when the man ejaculates. Provides protection against STDs if used properly.

Female condom - A polyurethane sheath which fits inside the vagina. The closed end covers the cervix and the open end is positioned at the entrance of the vagina. Provides protection against STDs if used properly.

Intrauterine device (IUD) - A small plastic and copper (usually T-shaped) device is inserted in the cavity of the womb. Prevents pregnancy by preventing sperm and eggs from meeting. Not recommended for women who have not given birth or for women with anaemia. Regular use is also not recommended.

Diaphragm plus spermicide - A dome-shaped circle made of rubber or silicone that is inserted into the vagina to form a barrier between the sperm and the entrance of the womb. It is important to have the diaphragm checked every 6 months.

Cervical cap plus spermicide - Cap made of rubber or silicone, similar to the diaphragm. Not recommended for women who have already given birth.

Advantages of barrier contraception

1. The condom is the only form of contraception that offers protection against STDs if used properly.
2. Barrier methods is most suitable for women who cannot or do not want to use hormonal contraception.
3. The IUD is a long-acting method which means it does not interfere with spontaneity.
4. Barrier methods offer protection against unintended pregnancy without acting on the natural hormone and fertility cycle, thus avoid the risk of pharmacological side effect.

Disadvantages of barrier contraception

1. Some methods need practice to be used correctly and effectively. 
2. Some methods such as the male and female condom can interfere with spontaneity, sensation and pleasure. 
3. Barrier methods are less reliable at preventing unintended pregnancy compared to hormonal methods.

Alternative methods

Alternative methods are less reliable than hormonal and barrier methods, particularly for inexperienced individuals. This is by:

Withdrawal method - When having sex, the man has to remove his penis from the vagina before ejaculation. The reason behind is to stop sperm from entering the vagina.

Advantages of alternative contraception

A natural alternative to barrier methods and hormonal methods.

Disadvantages of alternative contraception

1. Requires a high level of control from the man 
2. Frequently fails because small drops of sperm can escape from the penis into the vagina before the man ejaculates 
3. Causes impairment of sexual climax 

Natural methods

These methods involve some means of finding out when a woman is at her most fertile, so that she can be extra careful or to avoid sex altogether at these times. The women should practice to keep a daily record of their body temperature by using a special fertility thermometer.

Advantages of natural contraception

It is a natural alternative to barrier methods and hormonal methods based on the natural hormone and fertility cycle.

Disadvantages of natural contraception

1. This technique requires a significant level of motivation and a clear understanding of how to monitor fertility. 
2. Natural methods of contraception do not take into account fluctuations in the cycle. 
3. Many circumstances in everyday life can influence the rhythm of a woman menstrual cycle, making reliable calculation of the fertile and infertile days difficult and sometimes impossible.

Sterilisation

This method is only for people who have decided they definitely do not want children, either presently or in the future. It is very important to be aware that this is a permanent, non-reversible method of contraception. This can be performed by a surgical procedure to cut or block the fallopian tubes (female sterilisation) or the tubes that carry sperm (male sterilisation).

Acne – the Cause and Symptom

Acne is a skin condition that caused pimples on our face and is also common on the shoulders, back, and upper chest. In fact, acne is characterized by pimples, cysts, and sometimes abscesses. Both cysts and abscesses are pus-filled pockets, but abscesses are somewhat larger and deeper.

Acne happens through an interaction between hormones, skin oils, and bacteria, resulting in inflammation to the hair follicles. The sebaceous glands that are attached to the hair follicles will secrete an oily substance, i.e. sebum, when sebum passes up from the sebaceous gland and hair follicle, along with dead skin cells to the surface of the skin through the pores, this process will somehow clog the hair follicles and blocking the sebum from leaving through the pores. The consequence of this is that the blocked sebum-filled hair follicle will promote overgrowth of Propionibacterium acnes in the hair follicle that are responsible to cause skin eruptions commonly known as acne pimples. Deeper inflammation produces cysts and sometimes an abscess.

In short, acne is caused by a buildup of dead skin cells, bacteria, and dried sebum that block the hair follicles in the skin.

If the blockage is incomplete, a blackhead (i.e. open comedone. Blackhead is flesh-colored bumps with tiny, dark dots at center) develops; and if the blockage is complete, a whitehead (i.e. closed comedone. Whitehead has similar appearance as blackhead but lack the dark dots) develops.

Why acne occurs during puberty? This is because during this time, the sebaceous glands are stimulated by an increased hormone levels, especially the androgens (i.e. testosterone), that caused excessive sebum production. However, hormone production will stabilize and acne usually disappears when a person reach mid-20s.

Nevertheless, any conditions that involve hormonal changes might cause the occurrence of acne. For example, acne may occur with each menstrual period in young women and may clear up or substantially worsen during pregnancy. Also, the use of certain drugs, particularly corticosteroids and anabolic steroids, can cause acne by stimulating the sebaceous glands. It is also true that certain cosmetics may worsen acne by clogging the pores.

In fact, it is quite difficult to pinpoint the exact cause of acne outbreak since it varies in severity (i.e. mild, moderate, and severe) for most people, nor there is a direct relationship between acne, foods and with a person daily activity. What is known is that acne is often worse in the winter and better in the summer, this can be attributed to the anti-inflammatory effect of sunlight.

For those with mild acne, they usually will develop a few non-inflamed blackheads or whiteheads, or a moderate number of small, mildly irritated pimples. The pimples are mildly uncomfortable and have a white center surrounded by a small area of reddened skin.

On the other hand, people with moderate acne have more comedones and pimples and sometimes larger, more inflamed pimples (i.e. pustules).

People with severe (i.e. deep or cystic) acne will have numerous large, red, and painful pus-filled lumps (nodules) that sometimes join together under the skin into giant, oozing abscesses. The nodules and abscesses of severe acne often rupture and might leave scars after healing.

Common acne treatments shall include topical antibiotics for mild acne, oral antibiotics for moderate acne, and oral isotretinoin for severe acne. It is good to know that there are various ways to tackle acne, and I will deal with it in my later post.

A word of warning is that you should never try to squeeze or open your pimples as this will likely increase inflammation and the depth of injury to your skin, making acne scarring more likely. For your information, acne scars can last a lifetime.

Grow Taller Exercises - Learn it Yourself

By Richard P Jenkins

Having problems in overcoming your height problems? Want to grow taller but don't know how? This article will help you to grow taller in just a few weeks by filling your brain with some information about grow taller exercise.
These exercises to increase height are very essential even if you are a lazy person. You may find information about some exercises that just do not seem to help you but these exercises are really useful.
The first exercise is bar hanging. Just hold a bar that is at a minimum of 7 feet from the ground. This is to avoid your feet from touching the ground while your arms are straight. Then, swing your body while hanging to the bar. However, do not swing with the help of your wrist. You have to keep your spine straight while swinging.
Besides bar hanging, you can also give a try on spot jump. First of all, keep your legs close. Stand on your toe ( tiptoe) and start to jump. Make sure your hands are straight up in the air for a minimum of 2 minutes.
Forward bend is another popular grow taller exercise. You need to stand straight with your legs spread wide. Then, keep your hands up straight and then bend down forward and touch the floor with your fingers. Make sure you do that without breaking your knees. After that, you can slowly return back to your original position.
It's that simple and easy. Just try your best to follow the simple steps and carry out the exercises. Wait and you will see the difference in your height. All these grow taller exercise includes the stretching of your spine and bones.

Besides the three exercises above, there are many more grow taller exercises that could help you in increasing the height such as super cobra, cobra, and the table. Check them out at http://www.secretstogrowtaller.blogspot.com. Keep yourself updated with many other methods to increase your height!

Article Source: http://EzineArticles.com/?expert=Clark_Josh_Anderson