Cleaning of lungs before running

lungsThe congestion of lungs is due to cystic fibrosis, asthma, alveolitis, bronchitis, cold, infections, respiratory muscles weakness and running nose. These problems can cause the difficulties during running. Due to decreased oxygenation, there may be an increase in heart rate. Because of more demand of oxygen, body tries to compensate this by increasing the load on heart. Due to less availability of oxygen to cells, it may cause the fatigue. Because of formation of mucus plug, there may be obstruction during ventilation causing the difficulty in breathing. Due to excess accumulation of secretions, there may be the chance of bacterial infection causing body ache, fever and lethargy.

Following are some techniques to clean your lings before running:

  • Coughing:

As we know that coughing is the protective reflex which protects the respiratory tract from foreign substances like dust particles, gaseous particles and chemicals.

  • Huffing technique:

This technique is helpful for moving the secretions from peripheral area to the central area. The difference between coughing and huffing technique is that air exploration is against open glottis. After the collection of the sputum from peripheral area to central area, it is removed by coughing technique.

  • Percussion:

It is a technique in which the secretions in the airways are made loose for their removal through suction or coughing.

4)Vibration and Shaking:

Vibration and shaking are done with the goal of moving of retained secretions from peripheral area to central airways. Vibration refer as contractions of the muscles of the therapist’s upper extremities to cause vibration over chest wall with the hands.

Shaking is given as stronger bouncing movement with compressive force on the chest wall by placing of the both hand over the affected lungs during peak of breath in until breath out.

For vibration techniques, the hands should be placed side by side and for shaking, one hand should be placed on another.

5)Long Breathe:

In this technique, you should take long and deep breathe through nose and fill the lungs fully. Hold the breathe for 2-3 seconds and then expel this with high force through mouth. Repeat this procedure until the whole secretion is removed from the air ways.

  • Incentive spirometry:

This device contains three plastic tubes with balls. Person has to breath in and breath out through this device to produce positive pressure in lungs. During breath out, person has to elevate 3 balls. Breath in is followed by breath hold for 3 to 5 seconds which helps to mobilize the secretions well.

  • Positive expiratory pressure techniques:

It creates a back positive pressure which force the secretions to move centrally. This method prevents the closer of the airways which ease the mobilization of the secretions from lungs to atmosphere.

  • Suction therapy

This technique is used in unconscious or patient who is on ventilator support or who can not cough effectively or who is on the high risk of infection. One tube is attached with small tank and pressure adjustment valve. This device is made to produce negative pressure at end of tube which sucks the sputum from the respiratory tracts. Device is introduce through trachea from endo-tracheal tube into lungs to clear the secretions.

Reference Link

Cardiovascular and pulmonary function in health and disease, Elizabeth dean, chapter 21; 11th edition.

Can Yoga Help Promote Good Running Health

yogaYoga has immense health benefits that include not only physical but mental too. It has its origins in one of the oldest religion known as Hinduism. Yoga is also not simply making postures for physical relaxation but it is a time-tested approach for overall human development. Those who follow yogic practices on routine basis feel energetic, cheerful and healthy even at the old age because many life processes keep functioning at its optimum level.

Yoga teaches us how to breathe, how to sit and how to meditate so as to make our life full of joy and delight. Yoga helps because its regular practice slows down the cell deterioration process. Yoga helps in curing diabetes, digestive disorders, chronic fatigue, arteriosclerosis, and heart ailments. Yoga practices work because of its ability to create a balance in the endocrine and central nervous systems that, in turn, control several metabolic activities of the body.

Stress is an evil of the modern world and there is no better way to reduce stress other than yoga. Stress increases blood pressures – systolic and diastolic both. Deep yogic inhaling and exhaling techniques help release stress and worldly tensions. Hypertension has a lot to do with stress; any reduction in stress helps reduce blood pressures. Yoga firmly believes that body and mind influences each other. Any unrest in the body affects mind; consequently, disturbed mind affects physical body. Various yoga postures increase the drainage of lymphatic fluids rich in immune cells. It is the lymphatic system that fights infection and thwarts viral and bacterial attacks.

Body’s fitness has a lot to do with toned and flexible muscles for performing daily work duties. Sitting in one posture for a long time (for example, in front of computers) during working hours make muscles weak and inflexible. Daily yoga practices help counter the inflexibility of muscles and make them strong. This also helps in the long run to keep body pains without any medications. Yogic exercises improve body posture while standing, walking or sitting. Yoga provides a miraculous cure to the asthma patient. Inhaling and exhaling breathing exercises increase oxygen supply to blood enhancing hemoglobin. Those who suffer from asthma can either reduce their drugs doses significantly or free themselves from the medicine completely.

All relationships between people largely depend upon the state of mind. A happy and relaxed mind is a basic necessity in forming and maintaining a good relationship with anyone and yogic exercises help in developing healthy and cordial relationship with colleagues, spouse, friends, boss and parents. After all, a healthy relationship is a corner stone of success in life.

Time-bound schedule makes everyone fully exhausted in routine life. In the world full of complexities, every one finds difficult to maintain high energy levels; everyday 20-30 minute yoga sessions can help a lot in rejuvenating and recharging the physical body. Yoga has established itself as an alternative branch of treatment to curing several ailments where traditional medical science has failed to provide relief. Obesity is a chronic issue across the world. Breathing technique called ‘Kapal Bharti’ along with Sun Salutation can help lose body weight. With United Nations along with 170 nations adopting June 21 as World Yoga Day, Yoga will now play a larger role to enhancing people’s health.



Benefits of Yoga. The Art of Living. Retrieved January 26, 2015

Yoga Journal. Health. Retrieved January 26, 2015

Added Fructose: Avoid Them To Prevent Diabetes

fructose_diabetes  In the year 1980, there were 153 million people having diabetes mellitus, and in 2008, the number of diabetic patients reaches to 347 million. Only in United States, one in 11 people have type 2 diabetes while one in three has prediabetes. In the whole world, one in ten adults suffers from this condition.

Insulin is the hormone produced by pancreas. It maintains the normal blood glucose levels in the body. It works by removing extra glucose from the blood by promoting its absorption in the fats tissues and skeletal muscles.

Insulin resistance is a condition in which body cells does not produce response towards insulin. In the condition, body is producing insulin but cells of the body don’t respond. Insulin resistance leads to the disturbance in the metabolic system of the body. The condition can lead to the increase cardiovascular disease risk.

Added sugars like high-fructose corn syrup may lead to the development of diabetes and other metabolic conditions that can decline overall health.

Added fructose increases health related troubles. Fructose in the whole foods on the other hand does not harm your health. There are studies that suggest that reducing quantities of added sugar in your diet can help you to lower the risk of diabetes associated morbidity and mortality.

How Fructose Influences the Body?

In the Paleolithic times, fructose was only available seasonally but now it is present in all seasons and in very high concentrations in the food we process, which is not normal for our body.
In the soft drinks and other processed foods, we add high-fructose corn syrup which is 65% fructose, whereas if we compare fresh peach fructose, it will only account for one percent weight of the fruit.
Fructose inside the body can do the following things:

  • Lowers adenosine triphosphate content in the liver that affects insulin binding which in turn leads to insulin resistance
  • Triggers inflammation in liver
  • Augments accumulation of fat in the liver
  • Decreases insulin secretion from pancreas
  • Increases glucose levels in blood by influencing liver functioning

When a person eats increased quantity of added sugar, his liver and systemic metabolism get affected greatly. A study finds that other sugars produce less harming effects on the body. Sucrose – that is the fructose and the glucose combination- also affects liver’s health and can lead to insulin resistance. Other than these ill effects, there are studies that showed that increased corn syrup in the diet may lead to kidney damage.

If you want to stay healthy and fit, then going for natural sugars is what you should do. There are numerous adverse effects that added fructose can produce to your body. The single way to reduce the outcomes of added-fructose is to lower its intake as much as possible. Add some amino acid instead.

There are different dietary recommendations related to the consumption of fructose:

  • American Diabetes Association does not restrict any specific level of the added sugars
  • The Institute of Medicine suggests to reduce added fructose sugars to 25% of the total calories.
  • The World Health Organization recommends to lower added-fructose intake to 5% of total calorie intake.


Mayo Clinic Proceedings, Article S0025-6196%2815%2900040-3