Article # 179. Female Hair Loss

Female Hair Loss

While there are a number of men out there who have fallen victim to baldness, and are able to either seek treatments, or shave their head and pull off the sexy Vin Diesel or Bruce Willis look, when this condition plagues women, the options aren't so flexible.

There are several million women across the globe that fall prey to hair-loss - scientifically referred to as “Alopecia." This condition is further broken down into a number of different types of Alopecia from conditions like "alopecia barbae" to "alopecia areata," and more and they each vary in severity as well as causation. While some baldness may be due to hereditary factors, others may occur as a symptom of some other affliction to a woman's health.

The perception and social image associated with a woman is one that frowns upon someone with bald patched on their scalp, and for this reason a number of women suffering from these conditions seek female hair loss treatments created to address their exact situation.

These methods may differ from those practiced for male hair loss treatment but are still effective.

Allopathic Treatments

Some of the available female hair loss treatments out there include medications and/or surgical procedures recommended by a health physician. Consultants may prescribe medications like supplements of estrogen hormones for women in a bid to trigger hair growth or for females who are past menopause and at an age where there is only some or no supply of estrogen into their bodies, there are options like oral intake or injections of estrogen as a way to help with hair growth.

A popular medicine that is frequently suggested for female hair loss treatment is called Minoxydil (Rogaine). This is an FDA approved medication that has shown promise and is so effective that a higher concentration can even lead to over-growth and hair on certain areas inadvertently.

Homeopathic Treatments

Apart from medications, female hair loss treatments can also include herbal treatments or medications made up natural extracts - these alternatives claim to have lesser risk, a slower pace of progress, and consequently, no side-effects.

Saw Palmetto is one renowned herbal treatment option available for women suffering from hair loss. Its principle is to block the production of testosterone and following this procedure culminates into successful re-growth of hair.

Other options like using herbs including Sage and Rosemary and boiling them in water to create a paste, applied as a shampoo and massaging the scalp with specific oils, have also been said to help females with hair loss.

Article # 178. A Guide to Hair Loss Prevention Tips

A Guide to Hair Loss Prevention Tips

Losing hair is a common phenomenon, and most people experience moderate hairfall every day. Heredity plays an important role in determining the extent of permanent hair loss; however other factors such as poor nutrition, unhealthy lifestyle and stress are also the major contributors. A high-fat, high-sodium diet with less protein can lead to hair loss as such a diet can harm the kidneys and increase the acidity in the blood.

Useful Hair Loss Prevention Tips

The daily use of mild shampoo can help combat hair fall as it keeps the grime and dirt off. You need to keep the scalp clean and healthy. You must also drink 10-12 glasses of water every day to keep the internal system free of toxins. Reduce anxiety and stress from your life as it will lead to more hair loss.

Another useful hair loss prevention tip is to avoid ingesting foods rich in carbohydrates such as pasta, rice and potatoes. Carbohydrates get converted to glucose during the process of digestion, raising the level of blood sugar. Cutting down on such foods helps regulate the blood sugar level and minimize the hair loss.

One more hair loss prevention tip is to avoid alcohol as it lowers the level of zinc, folic acid, vitamin B and vitamin C in the body. This leads to the vitamin deficiency, affecting hair quality and growth. Alcohol is also high in calories and sugar. It is also advisable to limit caffeine intake as it also reduces vitamin B and C levels in the body. This deficiency puts a strain on the adrenal glands, increasing the levels of di hydro testosterone and inducing hair loss.

Eating an iron-rich diet is a useful hair loss prevention tip. Dried fruits, dark green leafy vegetables, eggs, liver, cherry juice, dates, raisins and whole grain cereals are rich sources of iron. Silica is another important nutrient that improves the health of the hair. It promotes hair regrowth and reduces hair loss while strengthening the hair follicles.

An important hair loss prevention tip for women with thinning hair is to use herbs such as astragalas, Siberian ginseng and licorice. However, you must consult your physician before taking any of these herbs in capsule form.

One cause of hair fall is a weakening of hair bulbs, and to strengthen these bulbs, it is essential to activate the metabolism in the hair roots. Hence, massage your scalp several times a week, and the massage must be done manually. Another hair loss remedy is to apply different nutritious masks that strengthen the hair and roots. The mixture of vegetables and fruits, vegetable oils, tea, honey, dairy products, and cognac give several nutrients to the scalp.

Article # 177. Treadmill Running VS. Road Running

Treadmill Running versus Road Running

Is there a big difference between treadmill running and road running? We all know the benefits of using running to help with weight loss but does where you run make a difference?  I have been doing many researches on my own and tried analyzing the differences, though I could not able to figure out many differences as much bigger, but still there are lot many technical aspects involved when compared treadmill & road running.

So I thought why not we differentiate so that people also will know about the difference between treadmill and road running as I have come across many questions on this topic.  I use to run on treadmill during the week and on track during the weekends (sometimes in YMCA, chennai & MPT quarters ground (port trust ground Tondiarpet – Chennai). As keeping in mind to elaborate I have also taken the reference of WLR’s personnel trainer from UK. Combining both of our experience I have furnished some importance points with differences of the running on both forms.

There is no doubt about it; running is one of the best forms of exercise.  Just in case you need reminding, here are some of the benefits of running: 

Benefits of Running

·      Increases bone density, reducing the risk of osteoporosis

·      Strengthens and tones the leg and core muscles

·      Improves cardiovascular health, reducing risk of heart disease

·      Assists in reducing body fat percentage

·      Improves circulation

·      Aids the digestive process

·      Improves immune function

·      Improves mood and reduces stress by releasing endorphins in the brain

But where should you do it, inside or out?  The availability of treadmills means that we can exercise at vigorous intensities without leaving the comfort of our own home.  However, the quality of treadmill training compared to hitting the road is a contentious issue.  So which is best, treadmill or track? 

Road Running:

Variable Routes

A great thing about road running is that you have an endless number of routes to choose from.  Obviously some will be better than others, but you may like to do different routes depending on your mood that day.  When I’m running outside I prefer circular routes that mean I am always running towards my end destination, rather than a linear route that means you have to run back on yourself.

Top Tip:  If you want to continue to improve your fitness and burn an optimum number of calories you should change your route regularly to prevent your body from getting used to your routine.

Variable Surfaces

Running outside offers more unpredictable surfaces than running on a treadmill.  This has the added benefit of challenging your balance and coordination.  On uneven terrain you have to work hard to counter balance that crack in the pavement or mound in a field. 

·      Roads and pavements are relatively predictable surfaces.  If you are a beginner or are running in low light conditions these surfaces are probably the safest.  Ensure that you are mindful of traffic and have dressed in high visibility clothing.

Top Tip: If you can, stay on the pavements.  If you are on the road swap sides depending on sight lines. It is important to read the road ahead and keep positioning yourself to give the best sight-line to you for any car drivers approaching.

·       Cross country routes can be unpredictable and will challenge your balance and coordination thereby strengthening your joints and muscles.  More predictable cross country routes are ideal for post injury rehabilitation and those who are prone to injuries as running on soft surfaces such as grass and tracks reduce the impact of running on your joints.        

·       Sand is a very testing surface to run on as it is difficult to push yourself forwards.  The softer the sand the harder the run.  Sand is great for a really challenging work out.  It will test your endurance and burn lots of calories.

Functionality

Running is a practical way of exercising and our bodies are designed for this form of activity.  It can be very satisfying to travel from A to B using nothing but your own steam. 

Weather Conditions

When you want to run outside, the weather is often the deciding factor.  A few drops of rain, a grey cloud can have you cancelling your planned outing.

For exercise to be effective you have to do it regularly; once a week is not enough.  Jogging in the elements can be invigorating.  Your sense of achievement increases the greater the challenge that you have overcome. 

Top Tip: Always ensure that you are dressed for the elements.

Cost

One of the main advantages of running outside is that once you’ve got a comfortable pair of trainers it is free.  There is obviously the option to introduce running accessories if you wish, but it is a lot cheaper than joining a gym or buying a treadmill.

Escapism

These days there are very few ways left of getting away from it all.  Mobile phones and laptops mean that we are connected to everyone all of the time.  And not negating the obvious benefits of such an extensive system of communication, sometimes it’s good to get away from your boss, your mum and yes sometimes even your better half!

Availability

We are all fantastic at making excuses about why we can’t possibly exercise today, but running outside requires little more than 20 to 30 minutes and a smidgen of motivation to get you out of the front door.  It is the simplest way to exercise and therefore it is easy to do it regularly.

Treadmill Running

Constant Environment

Although some may see this as a disadvantage, the treadmill offers a constant environment in which to exercise.  Whether you are in the gym or your living room, the temperature, humidity and running surface remain the same.

In this respect the treadmill could be considered a more comfortable form of exercise than running outside.  You don’t have to consider the weather, light levels or traffic.  Once you are on the treadmill there are minimal external factors to interfere with your work out.

Pace

The treadmill enables a runner to set a pace and to maintain it.  This is useful if you are training for a specific event.  It is also helpful to keep you going when your determination is waning.

On a treadmill you have to make a conscious decision and press a button to slow yourself down, whereas outside you might reduce your pace in response to fatigue without even realizing it.

Variety

Most treadmills have different profiles that you choose from depending on your goal:

Manual Profile

As the name suggests, this profile allows you to manage your own work out.  Treadmills are very versatile; unlike the great outdoors you can create your own terrain depending on what you are trying to achieve.  For example if you want to burn calories you could increase the gradient of the treadmill.  The information in the table below is from the running website and represents an individual weighing 10 stone.

Treadmill speed	Time	Incline	Calories Burnt
6mph	30mins	0	340.4
6mph	30mins	1	354.2
6mph	30mins	2	368
6mph	30mins	3	381.8
6mph	30mins	4	395.6
6mph	30mins	5	409.4

Hill Profile

This setting gives you a variety of hill profiles to choose from and automatically adjusts the incline of the treadmill accordingly.  Running on hills is more challenging and will ultimately improve your fitness and burn more calories in the process.

Fat Burning Profile

This profile is typically designed to ensure that you keep your pulse between 50 to 65% of your maximum heart rate (MHR) to burn an optimum number of calories from fat.

To do this you need to use a heart rate monitor (link to: scales-monitors/heart-rate-monitors.htm) so that the treadmill can regulate your speed and gradient to get you into your target heart rate zone.

Top Tip: Although you will burn more fat calories by working at 50 – 65% of your MHR you are not burning an optimum number of total calories.  If you want to burn maximum calories and achieve optimum weight loss you should aim to maintain 65 – 85% MHR.

Cardiovascular Profile

This setting is aimed at improving your heart and lung function. It requires the use of a heart rate monitor and chest strap.  Once the treadmill is receiving your heart rate it regulates the intensity of the workout to maintain your heart rate at 65 – 85% of your MHR.  Working at this level will burn an optimum number of calories and assist with weight loss.

Less Impact on Joints

Running on the treadmill is easier on the joints than running on roads or concrete pavements.  If you run regularly, including some treadmill workouts will reduce the impact on your joints and may reduce the risk of injury.  If you are recovering from an injury or have problems with your joints, a treadmill offers a way to gradually build up your training.  

Information Displays

I enjoy running on a treadmill because it easy to monitor your progress with the speed, distance and calorie displays. Although the accuracy of this information may be challenged, it motivates me to see the figures increasing as I sweat and pant my way through a session

Treadmill Running versus Road Running: The Question of Calories

Although there are many different opinions on the merits of running on roads versus a treadmill, there is a general consensus amongst fitness professionals that more calories are burnt running outside than on a treadmill.

The number of calories you burn when exercising is determined by the intensity of your workout and therefore the rate of oxygen that you consume.  It is easier to cover distance on a treadmill than over ground; therefore, road running will require a greater rate of oxygen consumption and burn more calories.

The reasons that treadmill running is marginally less challenging than running outside are:

·      The real world isn’t as flat or as straight as a treadmill. 

·      If you are running outside you are moving forwards and have to combat wind resistance.  On a treadmill you run on the spot and wind resistance isn’t a factor. 

·      The rearward motion of the treadmill belt assists a runner with his rhythm and stride pattern, reducing the requirement to drive your weight forwards to cover ground. 

Therefore at a set speed over a comparable gradient you will burn more calories running over ground than on a treadmill.

However, if you want to burn a greater number of calories on a treadmill all you have to do is crank up the pace or increase your gradient.  To make up for the lack of wind resistance when running on a treadmill you can increase the gradient to a 1 degree incline.

The ability to increase the gradient on a treadmill means that you could burn more calories than outside; a run outside would comprise of down hills and flat terrain and you can’t create a hill outside by pressing a button!

Top Tip:  If calorie counting is important to you try using a heart rate monitor for all of your runs whether on a treadmill or outside.  Work out what heart rate level you can sustain (preferable between 65 – 85% of your MHR) and alter your speed or incline to maintain that intensity.