For a full detailed explanation of how to calculate your BMI score or what your score means, visit our BMI Information page.

Alternatively, use our BMI calculator. Simply select your height and weight to find out your BMI.

Roberto Garcia (Health and Fitness Specialist)
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including: DVDs and Supplements.

The knee is composed of two bones ( the femur and the tibia)  balancing on one another and lashed in place on all sides by muscles and connective tissue.
It is the only weight-bearing  joint in the body with this design.  And that makes the knee prone to arthritis, injuries,  and pain.

While it is important to check with your doctor about any suspected knee injury or long lasting pain to rule out serious damage to the knee, effective treatment may not necessarily need to focus on the knee joint.

Proper pain-free function of the knee relies on the balance of all muscles, tendons and ligaments that wrap the knee joint.

When one or more of these elements is tighter or more restricted than the others,  knee pain is often the result.

First evaluate the alignment and balance of the ankle joints. If the ankle joints do not support the weight of the body evenly, by rolling either inward or outward, the bone of the lower leg becomes twisted,  leading to strain in the soft tissues at the knee joint.

This leaves the knee at particular risk for injury, especially in sports activities that put unusual strain on the knees, such as tennis, basketball and jogging.
When ankle alignment  problems are evident, choosing the following exercise of how to walk property and to help restore balance to the soft tissue of the knee.

Exercise:  walk a Tightrope-On the Floor

This exercise helps align the ankle over the foot and the knee over the ankle, eliminating the type of structural misalignment that can cause knee pain.
Use a long area in your home,  like the hall or lounge and put 2 parallel lines of masking tape 6 inches apart on the floor.

In your bare feet, walk on the lines of tape.  As you take each step,  align the centre of each heel and and the second toe of each foot with the inner edge of the tape.

Just walk back and forth for 5 minutes two or three times a day.

This gently corrects knee pain by educating you in a walking style that transfers weight more appropriately through the knee joint.

WALKING:  Watch Your Step

When you’re out for a walk,  look down every once in a while to see how your feet are “tracking”.Are your toes pointing outward ( a common habit) Consciously use the foot position that you use when you “walk the tightrope”.

REFLEXOLOGY:  Treat the Knee Reflex Point

Your feet have many reflex points, each of which corresponds to a particular part of the body.” Stimulating a reflex point with a therapeutic-grade essential oil can relieve pain in the corresponding body part”.

To find the knee reflex point,  run your finger down the outside edge of your foot. You’ll encounter a protruding bony area midway between your heel and little toe;  the reflex point is right below that spot on the bottom of the foot.

For ligament pain, mix 1 drop of lemongrass essential oil with 4 to 5 drops of vegetable oil.
Or to regenerate nerve tissue, substituting geranium oil for the lemongrass.
On the foot on the same side as your painful knee,  put a drop of the oil mixture on the knee reflex point and rub it in by gently rolling your fingertips over the oil.

If you have trouble finding the reflex point, you can apply the diluted oil all over your foot.
Use the oil once or twice a day until the pain has gone. After a few days,  the pain should be gone for good.

ACUPRESSURE:  Keep Your Pain-free

An acupressure point in the middle of the crease in the back of the knee, called the commanding middle point, releases a lot of inflammation from knee injuries,  speeds healing, and helps prevent subsequent injuries in people who have already injured a knee.

The results people have been getting with this point are tremendous,  lots of snowboarders,  who twist and turn more than most people and usually run into knee problems. When they use this point, their injuries heal more quickly, and they’re less likely to re injure themselves.

To find the point, bend your knee and place your thumb in the crease located exactly between the two sides of the knee. Apply firm,steady pressure-not so hard that it’s painful but not so gently that you don’t feel it- for 30 to 60 seconds.

You can also use your fingertips to rub gently in small circles around the area of the point. You should treat the points on both knees.

Do this throughout the day as needed to relieve discomfort.

Roberto Garcia (Health and Fitness Specialist)
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including: DVDs and Supplements.

See if the following description – either all or some of  it-sounds familiar.
You’re overweight and have been for many years,in spite of your best efforts to shed pounds.
You feel sluggish a lot of the time, especially first thing in the morning.
Your hands and feet often feel cold. Your skin and hair are dry. You’re constipated. You have trouble concentrating. You’re depressed.
All of those symptoms and many more can be caused by an underactive thyroid gland, or hypothyroidism.
The hormones pumped out by the thyroid gland regulate your body’s temperature, so when thyroid hormones are low
so is your temperature, usually by a degree or two.
When your temperature is low, many of the body’s energy producing enzymes can’t do their job.
When they don’t work, your body doesn’t work very well, either,and every system, from your brain to your bowels, is stuck in first gear.
Blood tests, which are used by doctors to screen for underactive thyroid, are not reliable for ruling out the problem.
Often people who have normal blood tests but who do have an underactive thyroid.
Healing your thyroid requires professional care, but there are alternative home remedies that you can use to assist your physician in the healing process.

ENERGY EXERCISE: Express Yourself
The thyroid gland,  one of the seven organs of the hormone-generating endocrine system,is located in the throat just below the larynx, or voice-box.
This is also the location of the throat chakra, one of the seven centers of subtle energy in the body whose locations correspond to the endocrine glands.
To really bring the thyroid gland back into balance, a person must be willing to balance the energies associated with the throat chakra, which are the energies of expression.
Here’s a simple energy exercise to do just that.
Lie flat on a comfortable surface such as a bed or a blanket folded on a carpeted floor.
Relax and warm your diaphragm-the source of your breath and your voice-by gently massaging your upper abdominal area for a minute or so.
Next put one hand over your throat and as you exhale, start to make a sound-any sound-allowing it to emerge from your throat.
It might start as a groan or a grunt,like something constricted and caught that wants to be free. Continue to make a sound (it’s very important to remember that any sound is okay) with every exhalation.
At the same time, imagine that the sound is coming directly out of your thyroid and that the cells of the organ are vibrating with the sound like the strings of an instrument.
Do this exercise for 5 to 10 minutes every day.

People with hypothyroidism often suppress their speech and natural expressiveness, fearing what others may think about them.
By doing this exercise, the suppressed energies of the voice are loosened and released, and the thyroid is nourished at a deep level.

SUNLIGHT: Catch it Early
In early morning, go outside and look at the sun.
Light stimulates the pineal gland (the endocrine gland in the center of the brain), which in turn positively affects the thyroid as well as all the other endocrine glands.
Go outside within the first hour after sunrise and look towards the sun (not directly at it) for 10 minutes.
This technique won’t work if you look through a window or through your glasses; the light has to directly enter your eyes.

FOOD:Choose Organic or Free Range
Most meat, dairy products, and eggs contain synthetic hormones that can affect the balance and functioning of the thyroid.
Choose free range or organic meats, dairy products and eggs which don’t contain synthetic hormones.

PROGESTERONE: Ease the Symptoms
If you have premenstrual syndrome or have entered perimenopause ( when periods are irregular but haven’t stopped), using a cream that contains natural progesterone can help reduce the symptoms of hypothyroidism.
(The hormones progesterone and estrogen control the menstrual cycle.)
A deficiency of progesterone,which is very common, can affect the thyroid gland and vice versa.
Follow the application instructions and dosage recommendations on the label, starting about 14 days before the start of your menstrual period.

TYROSINE: A Balance Approach
The amino acid tyrosine combines with iodine to make thyroxine, a thyroid hormone.
You should get 500 to 1000 milligrams of tyrosine from a pure amino acid supplement balanced with good protein in your diet,  since tyrosine by itself can cause side affects in large doses.
Use tyrosine for 3 to 6 months and then being re-evaluated by your doctor.

FATTY ACIDS: Help for Hormones
These components of fat are involved in the production of thyroid hormones.
Take either flaxseed oil or fish oil, both of which are rich in fatty acids.
Follow the dosage recommendations on the label, between 3000 and 6000 milligrams a day.
In colder weather you should take the higher dosage.

TAKE THE AT-HOME-TEST
Only a doctor with experience in treating  hypothyroidism can tell you for sure whether you have an underactive thyroid.
But if you have many of the common syptoms, such as overweight, constipation, dry skin and hair, fatigue, depression and cold hands and feet,  you can conduct a simple at home test to see if a thyroid problem is the likely cause.
Just take your body temperature every day for a few days.
Your thyroid regulates body temperature, so a temperature that’s consistently a degree or two below normal is a sure sign that your thyroid may not be functioning properly.
First you’ll need a glass mercury thermometer.
Before you go to bed shake it down and put it on your bedside table.Then when you wake up in the morning, don’t move; simply reach over, get the thermometer and tuck it in your armpit for 10 minutes.
This is the best measurement you can get of your body temperature.
Do this every morning for 6 days. If your temperature is consistently low-in the low 97 or 96 degrees range,  it’s a good indication that you have an underactive thyroid, even if previous blood tests have indicated that your thyroid is normal.
It’s time to see a knowledgeable doctor about treatment.

Roberto Garcia (Health and Fitness Specialist)
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including: DVDs and Supplements.

Food or chemical sensitivities may also contribute.  While short-term fluid retention isn’t necessarily serious, a long standing problem could be a sign of a hormone imbalance or even acute heart or kidney failure.

If  it isn’t part of a monthly menstrual cycle or if it’s accompanied by shortness of  breath, pain in the calf muscles,  or a decrease in urination, see a doctor straight away.

Maybe your legs look thicker than they should, your belly has suddenly got larger,  or your breasts feel swollen and tender.

These are all symptoms of fluid retention, also called edema, which occurs when fluids that normally flow through your body pool in tiny spaces between the cells.

It is more common in women than in men because women have larger spaces between cells, which is natures way of allowing for expansion during pregnancy.

Almost every women is familiar with the extra fluid that accumulates and then disappears over the cause of the menstrual cycle.
But some women have fluid retention all the time, and it may be caused by serious health problems.
That’s why it’s important for everyone who has fluid retention that lasts for more than a week to see a doctor for diagnosis and treatment.

Conventional doctors usually try to control the condition with diuretics, drugs that flush water out of the body.
The problem is,  diuretics also flush out potassium and magnesium,  minerals that keep your muscles contracting, your heart beating, and your nerves communicating with one another.
The drugs also have plenty of other nasty side affects,  like raising sugar levels and lowering sex drive.
No wonder alternative doctors recommend  other,  all natural methods to relieve fluid retention, starting with the most natural substance of all.

WATERgo – A specific herbal formula for excess stored water retention – Contains 8 active herbals which work together to gently remove excess fluid.

WATER: Flushes the Kidneys
It’s hard to believe that drinking more water would help fluid retention. Isn’t the problem that you already have too much fluid in your body? Well ,when you’re dehydrated because you’re drinking too little water to meet your body’s needs, your kidneys may decide to conserve water. This is one cause of bloating and fluid retention. To stop your kidneys from treating your body like a reservoir, drink  8  eight ounce glasses a day.

FOOD: Try Natural Diuretics
A number of foods act as natural diuretics by removing excess fluid from the body,  parsley, celery and watermelon are the best. Other good choices include asparagus, carrots, artichokes and alfalfa sprouts, try to have at least one serving of these foods every day.

DANDELION: Nature’s Best Medicine
The leaf of a dandelion is considered nature’s best natural diuretic, and unlike pharmaceutical diuretics, it doesn’t rob your body of potassium. People with fluid retention should take 250 milligrams of dandelion leaf extract 3 times a day.

You can take dandelion indefinitely if you’re using it to relieve fluid retention from high blood pressure.

For water retention during pregnancy or for leg swelling due to water retention, take the recommended dosage until the symptoms are under control, then cut the dosage in half.

VITAMIN B6: Help for the Liver
The liver manufactures proteins that combine the water and escort it out of the body, but if it isn’t working effectively, you can develop fluid retention, take 100 milligrams of vitamin B6 a day can help strengthen the liver and reduce edema.

The best way to get vitamin B6 is by taking B-complex supplement, which will give you a balanced intake of all the B vitamins.

EXERCISE: Jumping Jolts Fluid Movement
Bouncing on a mini-trampoline is thought to stimulate the lymphatic system, the series of vessels that moves and drains fluids.
The up and down motion may help rid your body of excess fluid. Do it for 10 to 15 minutes every day as long as the fluid retention is present, remember to bend your knees while jumping.

Roberto Garcia (Health and Fitness Specialist)
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including: DVDs and Supplements.

High blood pressure reading means your heart is working harder than it should to pump blood,  and your arteries are stressed.

You face an increased risk of stroke,  heart attack,  kidney disease and other deadly illnesses.

You are considered to have high blood pressure  (hypertension)  when the systolic pressure  (top number)  is 140 or higher or  the diastolic pressure (bottom number) is 90 or higher.

If you are diagnosed with hypertension,  make sure you follow the advice your doctor has given you.

Whilst medication is required in many cases,  the milestones of any treatment are exercise and diet changes.

Start tackling the problem in the kitchen

• The gist of the diet is this:  Foods low in saturated fat and cholesterol and high in fruit,  vegetables,   whole grains and low fat dairy foods.   A diet based on these principals can produce positive results -  a reduction in blood pressure in as little as two weeks.

• Reduce your salt intake.  Eating to much salt causes your body to retain water.  The effect is the same as adding more liquid to an overfilled balloon pressure rises.

• Even if you don’t add salt to your food during cooking or at the table,  you may still be getting a considerable amount of   “hidden”   salt in packaged and processed food,  especially snacks,   meat products and tinned soup.    So read the labels carefully to find out the sodium or salt contents.  Look for low salt soups and biscuits and rinse beans and other foods canned in brine before using them.

• Try making your own bread.  If you have a bread maker,  it takes less than 5 minutes a day to tip in the ingredients and  two hours later there’s the bread.  Why bother?   Because most shop bread contains high levels of salt and you can control exactly how much salt – and fat – goes into a home made loaf.

Other dietary do’s and don’ts

• Even if you don’t  follow a special diet,  you’ll see major benefits if you make sure you eat plenty of  fresh fruit and vegetables -  raw or cooked.  The goal is to eat   5  servings a day – more if you can manage it.   Fruit and vegetables are important sources of potassium,  magnesium and fibre, all help to keep your arteries healthy.

• Porridge is good in two ways-it help lowers blood pressure and well as cholesterol.  It’s beneficial effect seems to come from a form of soluble fibre known as beta-glutcan.

• Cut back on alcohol.   Heavy drinkers tend to have high blood pressure.  If you do drink limit yourself to one a day for women and two a day for men.

Lose some excess baggage

• Carrying to much weight forces the heart to pump harder.  That’s why blood pressure rises as body weight increases.   If you’re overweight,  losing as little as  5  kilos can lead to a significant reduction in blood pressure.

Stamp out those cigarettes

• If you smoke give it up now.   Compounds in tobacco smoke contribute to a  hardening of the arteries by causing injury to blood vessels.  And the nicotine in cigarettes cause blood to constrict.   That’s bad for anyone,   but it is especially bad for people who have high blood pressure.

Shake a leg

• At least three times a week-and preferably five-take  30  minutes of  brisk exercise.  This advice might seem unwise as most  forms of exercise temporarily raise blood pressure.  But when you work out regularly,  you help to keep your resting blood pressure at a safe level.   Running,  brisk walking,  cycling and swimming are excellent choices

Seek peace

• Consider getting a pet.  Whether walking a dog,  sitting with a cat on your knee or even gazing at a tankful of fish,  interacting with animals has been shown to bring noticeable decreases in blood pressure

• Learn to meditate.  This isn’t New Age silliness.  Research shows that meditation really does affect blood pressure,  apparently by lowering levels of stress hormones in your body.  To begin,  choose a simple word or phase to focus on.  Close your eyes and relax all your muscles.  Breathing slowly and  repeat your word or phase every time you exhale.  As you do this,  try to assume a passive attitude.  Don’t try to evaluate whether you’re relaxed or doing well-just concentrate on your words  and breathing.  Do this once or twice a day for 10 to 20 minutes.

• Engrossing hobbies such as gardening,  playing a musical instrument or tapestry making may be just as beneficial as meditation.

Supplement your efforts

• Take magnesium.  The mineral helps to relax the smooth muscle tissue that lines blood vessels,  allowing them to open wide.  Magnesium is especially effective at reducing high blood pressure associated with pregnancy but always consult your doctor before any supplements when you’re pregnant.  If you are taking magnesium , be sure to take calcium as well – but take the supplement at least 2 hours apart for  maximum absorption.

• Garlic helps to lower blood pressure,  although it’s not known why.

• Take fish oil supplements to boost your intake of omega  3   fatty acids.  Omega 3s  inhibit the body’s production of substances,  such as propagandists, that narrow the arteries.

Roberto Garcia (Health and Fitness Specialist)
http://www.newhealthandfitnessdvds.co.uk

Specialist provider of Health and Fitness information and products including: DVDs and Supplements.