When Affected, Get Connected
1. Visit redcross.org/safeandwell
2. Register yourself as "safe and well"
3. Search for your loved ones' posted messages
Most wonderful when / they scatter --- / The cherry blossoms. / In this floating world, / does anything endure? (Chireba-koso / Itodo sakura wa / Medetakere / Ukiyo ni nani ka / Hisashikarubeki} --- from Tales of Ise, by Narihira
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Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts
20 November 2011
03 October 2011
How to sit correctly at your computer.
Sitting correctly at your computer, by Jennifer Nelson
Hands. Keep your arms by your sides and position bent elbows slightly higher than your wrists, and your wrists slightly above your hands. Wrists should be in a neutral position. You want to be an arm's length from the screen with the keyboard directly in front of you. The keyboard should be 2 inches above your thighs.
Feet. Keep your feet flat on the floor in front of you, hips' width apart, with knees bent at a little more than a right angle. Keep an inch or two between your knees and the seat to allow for better blood circulation.
Chair. Sit so your thighs are horizontal, with your hips slightly higher than your knees. Keep your knees hips' distance apart (do not cross your legs or ankles). A 100- to 110- degree reclined angle in the chair (rather than a 90-degree angle) may be more comfortable. Rest your forearms so your shoulders are relaxed.
Monitor. Place your monitor so your eyes, looking straight ahead, are between the center and the top of the screen with your chin parallel to the floor.
Head. Your head should be in alignment with your back, not leaning forward. Position your shoulders over your hips and your ears over your shoulders.
Hands. Keep your arms by your sides and position bent elbows slightly higher than your wrists, and your wrists slightly above your hands. Wrists should be in a neutral position. You want to be an arm's length from the screen with the keyboard directly in front of you. The keyboard should be 2 inches above your thighs.
Feet. Keep your feet flat on the floor in front of you, hips' width apart, with knees bent at a little more than a right angle. Keep an inch or two between your knees and the seat to allow for better blood circulation.
Chair. Sit so your thighs are horizontal, with your hips slightly higher than your knees. Keep your knees hips' distance apart (do not cross your legs or ankles). A 100- to 110- degree reclined angle in the chair (rather than a 90-degree angle) may be more comfortable. Rest your forearms so your shoulders are relaxed.
Monitor. Place your monitor so your eyes, looking straight ahead, are between the center and the top of the screen with your chin parallel to the floor.
Head. Your head should be in alignment with your back, not leaning forward. Position your shoulders over your hips and your ears over your shoulders.
15 September 2011
How does acupuncture work?
Puncturing the Myth
Purinergic signaling, not mystical energy, may explain how acupuncture works.
National Library of Medicine
According to traditional Chinese medical theory, acupuncture points are situated on meridians along which qi, the vital energy, flows. However, I have proposed a less mysterious neurophysiological mechanism to explain the beneficial effects of this 2,000-year-old practice (Medical Hypotheses, 73:470-72, 2009). In particular, my hypothesis is based on the surprising finding that a hitherto unknown extracellular signalling system exists between cells, including nerve cells.
Adenosine 5’-triphosphate (ATP) is well established as an intracellular energy source that powers biochemical processes. In 1972 I proposed that ATP has another biochemical role: it acts as an extracellular signalling molecule between cells. The messages carried by ATP are received on the surface of cells by specific receptors, which I termed purinoceptors, because ATP belongs to a group of chemicals known as purines. Six years later, two families of purinoceptors were identified—P1 receptors for adenosine, the breakdown product of ATP, and P2 receptors for ATP. The purinergic signaling concept was rejected by many for two decades. It wasn’t until the early 1990s, when the chemical and molecular structure of the plasma membrane receptors for ATP was characterized and other downstream members of this primitive signalling pathway were identified, that the concept of purinergic signalling between cells became widely accepted, and it is now a rapidly expanding field of physiological and pathophysiological study.
Two intriguing hints prompted me to consider that inserting and twisting a needle might release ATP from the skin and form the physiological basis for the effects of acupuncture: 1) Initially it was thought that the ATP acting as an extracellular signalling molecule was merely a by-product released when cells were damaged or dying. 2) A paper published 34 years ago reported that ATP injected into the human skin stimulated sensory neurons (Pain, 3:367-77, 1977).
It is now clear that ATP can be released from many cell types (e.g., osteoblasts and endothelial, epithelial, and glial cells) in response to gentle mechanical stimulation that does not damage the cells. ATP is also released in response to heat and electrical currents—techniques used today in conjunction with acupuncture to enhance its effect. Recent evidence has also confirmed the 1977 finding that sensory nerve terminals in the skin are activated by ATP. In this way, messages can be relayed from the skin via interneurons in the spinal cord to the brain stem. Furthermore, the well-established reduction of pain by acupuncture may be explained by the possibility that the binding of ATP to purinoceptors on sensory nerve endings in the skin activates a signaling pathway which ultimately modulates pain perception in the brain’s cortex. Acupuncture’s inhibition of pain may also involve the release of endorphins.

The ATP-activated sensory nerves also lead to modulation of the activity of brain-stem neurons controlling autonomic nervous system functions of gut, lung, urogenital, and cardiovascular systems—all of which have been treatment targets for traditional acupuncture procedures. There is published evidence for the release of ATP from keratinocytes, the major cell type in the skin, during mechanical stimulation. Similarly, ATP is released from urothelial cells lining the bladder and ureter in response to stretch, and receptors for ATP are present on suburothelial sensory nerves, ready to relay messages to the pain centers in the central nervous system. In addition, release of ATP in response to mechanical stimulation (changes in blood flow) from endothelial cells that line blood vessels leads to vasodilatation. And further, ATP is released from epithelial cells lining the airways in response to stretch, leading to activation of ATP receptors on sensory nerves, in turn resulting in the activation of reflexes that protect the lung against hyperventilation.
Immunohistochemical studies have shown that the specific ATP receptor subtypes, P2X3 and P2X2/3, are located on sensory nerve endings in the skin. The same subtypes are also especially abundant in the tongue, another site where acupuncture needles are placed. An isolated preparation of tongue tissue showed that the increased electrical activity in lingual general sensory nerves in response to mechanical stimulation could be mimicked by injecting ATP into the preparation and blocked by injecting antagonists to the P2X3 receptor subtype. The cell bodies of the sensory nerve endings that supply the skin are located in sensory ganglia, which then connect with neurons in the dorsal spinal cord. A series of interneurons then mediate modulatory pathways to the brain stem and hypothalamus, which are the nervous control centers for the activities of visceral organs. (See illustration.)
I hope that this hypothesis will provoke some scientists interested in acupuncture to investigate further.
Geoffrey Burnstock is Emeritus Professor and President of the Autonomic Neuroscience Centre of University College Medical School in London. He is editor-in-chief of Autonomic Neuroscience, Purinergic Signalling, and the journals Open Neuroscience and Open Pharmacology.
Adenosine 5’-triphosphate (ATP) is well established as an intracellular energy source that powers biochemical processes. In 1972 I proposed that ATP has another biochemical role: it acts as an extracellular signalling molecule between cells. The messages carried by ATP are received on the surface of cells by specific receptors, which I termed purinoceptors, because ATP belongs to a group of chemicals known as purines. Six years later, two families of purinoceptors were identified—P1 receptors for adenosine, the breakdown product of ATP, and P2 receptors for ATP. The purinergic signaling concept was rejected by many for two decades. It wasn’t until the early 1990s, when the chemical and molecular structure of the plasma membrane receptors for ATP was characterized and other downstream members of this primitive signalling pathway were identified, that the concept of purinergic signalling between cells became widely accepted, and it is now a rapidly expanding field of physiological and pathophysiological study.
Two intriguing hints prompted me to consider that inserting and twisting a needle might release ATP from the skin and form the physiological basis for the effects of acupuncture: 1) Initially it was thought that the ATP acting as an extracellular signalling molecule was merely a by-product released when cells were damaged or dying. 2) A paper published 34 years ago reported that ATP injected into the human skin stimulated sensory neurons (Pain, 3:367-77, 1977).
It is now clear that ATP can be released from many cell types (e.g., osteoblasts and endothelial, epithelial, and glial cells) in response to gentle mechanical stimulation that does not damage the cells. ATP is also released in response to heat and electrical currents—techniques used today in conjunction with acupuncture to enhance its effect. Recent evidence has also confirmed the 1977 finding that sensory nerve terminals in the skin are activated by ATP. In this way, messages can be relayed from the skin via interneurons in the spinal cord to the brain stem. Furthermore, the well-established reduction of pain by acupuncture may be explained by the possibility that the binding of ATP to purinoceptors on sensory nerve endings in the skin activates a signaling pathway which ultimately modulates pain perception in the brain’s cortex. Acupuncture’s inhibition of pain may also involve the release of endorphins.
ACUPUNCTURE AND PURINERGIC SIGNALING
Insertion and twisting of the needles employed in acupuncture mechanically deforms the skin, leading to the release of ATP by skin keratinocytes (1). ATP binds to specific receptors located on sensory nerve endings in the skin known as P2X3 and P2X2/3 (2). The signaling message is then relayed via dorsal root ganglia to the spinal cord (3) and subsequently through interneuronal pathways (4) to the brain stem (5) which contains motor neurons that control the functions of gut, lung, heart, arteries and reproductive organs, all major targets for acupuncture. Signals also travel to pain centers in the cortex, delivering a message to inhibit pain (6). Lucy Reading-Ikkanda
Insertion and twisting of the needles employed in acupuncture mechanically deforms the skin, leading to the release of ATP by skin keratinocytes (1). ATP binds to specific receptors located on sensory nerve endings in the skin known as P2X3 and P2X2/3 (2). The signaling message is then relayed via dorsal root ganglia to the spinal cord (3) and subsequently through interneuronal pathways (4) to the brain stem (5) which contains motor neurons that control the functions of gut, lung, heart, arteries and reproductive organs, all major targets for acupuncture. Signals also travel to pain centers in the cortex, delivering a message to inhibit pain (6). Lucy Reading-Ikkanda
Immunohistochemical studies have shown that the specific ATP receptor subtypes, P2X3 and P2X2/3, are located on sensory nerve endings in the skin. The same subtypes are also especially abundant in the tongue, another site where acupuncture needles are placed. An isolated preparation of tongue tissue showed that the increased electrical activity in lingual general sensory nerves in response to mechanical stimulation could be mimicked by injecting ATP into the preparation and blocked by injecting antagonists to the P2X3 receptor subtype. The cell bodies of the sensory nerve endings that supply the skin are located in sensory ganglia, which then connect with neurons in the dorsal spinal cord. A series of interneurons then mediate modulatory pathways to the brain stem and hypothalamus, which are the nervous control centers for the activities of visceral organs. (See illustration.)
Suggested experiments
Many tools are available to test various aspects of this hypothesis experimentally. Apyrase, a readily available enzyme that breaks down ATP, could be applied to the skin to see whether the enzyme diminishes the benefits of acupuncture. In contrast, inhibitors of ATP breakdown, such as ARL-67156, could be employed to see whether this would enhance the beneficial effects of acupuncture. There are also very sensitive assay methods for measuring ATP release, which could be used in skin subjected to mechanical deformation, heat, and electrical current. Selected blockers (antagonists) of P2X3 and P2X2/3 receptors are available, which should block the beneficial effects of acupuncture. It seems likely from experiments on the bladder and intestine that ATP-sensitive low-threshold sensory fibers mediate physiological events, while high-threshold fibers mediate pain. This will need to be clarified for the sensory nerves supplying the skin and tongue before approaches to enhancing the ATP-related responses to acupuncture are carried out, in case the enhancement results in pain.
I hope that this hypothesis will provoke some scientists interested in acupuncture to investigate further.
Geoffrey Burnstock is Emeritus Professor and President of the Autonomic Neuroscience Centre of University College Medical School in London. He is editor-in-chief of Autonomic Neuroscience, Purinergic Signalling, and the journals Open Neuroscience and Open Pharmacology.
25 August 2011
How to Do the Perfect Pushup
How to Do the Perfect Pushup
By Bill Phillips and the Editors of Men's Health
Aug 15, 2011
When was the last time you did a pushup? Choose the most applicable answer:
A) “Gym class, sixth grade.”
B) “Why would I ever do a pushup?”
C) “Yesterday.”
Scoring: If you answered A or B, you’re like most men. If you answered C, you probably work at Men’s Health.
Most guys abandon the pushup for the bench press sometime around puberty. That’s a shame—pushups have a lot going for them. You can do them anywhere. They don’t require any equipment. And they’re more effective at building rippling muscles than you probably realize.
In fact, researchers recently discovered that performing pushups as quickly as you can is one of the best ways to build explosive upper-body strength, according to The Journal of Strength and Conditioning Research. This pushup method was more effective than doing plyometric pushups (think: clapping between each pushup), and fall pushups, where you drop from a kneeling position and try to push your way back up to the starting position.
Why is quicker better? Take a look at a vertical jump: “If you do a quick knee bend before jumping, you’ll always jump higher than if you don’t,” explains N. Travis Triplett, Ph.D., one of the study’s researchers. The same type of action occurs when you do pushups as fast as possible. Dropping your chest toward the ground and pausing ever so slightly enhances the motion of pushing yourself back up—and ultimately helps you build more explosive strength, says Triplett.
You won’t be able to maximize your strength if you don’t perform the pushup correctly, though. Here’s the right way to perform the move:
Get down on all fours and place your hands on the floor so that they’re slightly wider than shoulder-width apart.
Straighten your arms and legs. Your body should form a straight line from you head to your ankles. Brace your core and squeeze your glutes. Hold these contractions for the entire exercise. This keeps your body rigid and doubles as core training.
Next, lower your body until your chest nearly touches the floor, then push yourself back up to the starting position as quickly as possible.
Don’t let your hips sag at any point during the movement. If this is too hard, you can place your hands on an elevated surface, such as a step, bench, or even a counter (picture below). This reduces the amount of your body weight you have to lift. The higher the surface, the easier the exercise becomes.
There’s no reason not to include pushups in your workout routine. “You can train your core, pecs, front deltoids, and triceps at the same time,” says Men's Health fitness advisor Bill Hartman, P.T., C.S.C.S. “Plus, they’re great for shoulder health.”
To achieve the benefits seen in the study, Hartman suggests doing 3 sets of 6 to 8 repetitions at maximum speed, resting 3 minutes between sets. (You can do a lower-body exercise—such as lunge—while you wait.) Do this one or two times a week, which is all you need for boosting upper-body strength and power.
Of course, you might have other goals in mind. Example: "Pushups are a great way to judge how strong you are relative to your body weight," says Martin Rooney, P.T., C.S.C.S., author of Ultimate Warrior Workouts.
Test yourself by doing as many pushups as you can in 3 minutes. Rest whenever you want, but keep the clock running the whole time. Fifty-five is average, but if you can't reach 75—what strength coaches consider "good"—then you need to either gain strength or lose weight. (Our 14 smart pushup variations will help you do both—simply weave them into your daily workouts to build strength, power, and sleeve-busting muscle.)
Or maybe you just want to be able to do more pushups. In that case, try this simple ladder routine, from Men’s Health Fitness Director Adam Campbell. Time how long it takes you to do as many pushups as you can. Then rest for the same time period, and repeat the process two to four times. So if you do 20 pushups in 25 seconds, you’ll rest 25 seconds, and repeat. Let’s say on your next round, you complete 12 pushups in 16 seconds. You’d then rest 16 seconds before your third set. And so on. Use this method once every three or four days to quickly raise your totals.
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