Importance of Napping

 

A nap can help you remember things you are going to miss from your mind due to stress building with activities piling up. Napping improves motor sensing or memory accuracy and verbal recall through relaxation brought about by hormonal balance or homeostasis and seretony. Moreover, it helps you to connect things you find out while remembering. Nappers could be seen putting things together comparatively in an easier way. It relaxes you very soon and sharpens your outlook and overall personality. It enhances your mood and alertness as well. Small napping in a regular manner may have extensive benefits. It can be said that - “A couple of minutes nap is better than a cup of coffee” as napping enhances your learning ability whilst caffeine just refreshes your mind for a short notice. If you have to skip a long night ahead, better take a nap rather than taking couple of cups of coffee. Nap releases your stress and improves your immune and perception. A nap helps you recover from pressure-filled situations. They prevent you lose your creativity. A regular nap habit may improve your sleeping cycle and restrains your sleepiness. You can be happy with your little ones as well. Nap can regulate your bad emotions or anxiety. Napping improves your focus or coherence. Since napping is a type of compensation to less or weak sleep, it prevents you from adverse affects of less or weak sleep. Napping helps you to prevent your intimate relation as well. It can be a measure of relief for overweight or obese people who are struggling with losing weight or maintaining a healthy weight. It also prevents you from cardiovascular disorders. It releases your fatigue and prepares you for your follow-up. It improves your circulation. It manages your appetite. It releases you from tiredness and over-thinking. It maintains thermoregulation as well. Nap can be taken as a break from long hours of work for better follow-up. It keeps you far away from crankiness, aggressiveness, freakiness, irritation, impatience and miss-behaviors. Most importantly, it enhances your daily performance thus manages your work-life balance. Studies have said that napping improves vision as well. It keeps you motivated and improves your vigilance. It boosts your energy level.

“DIABETES AUTONOMY DISRUPTION AND MANAGING HOMEOSTASIS” - “A PERSPECTIVE ANALYSIS”

Low sugar intake increases hunger for sweet foods and food supplements, regular exercise increases appetite and increases need of glucose of muscles tissues, and following strict guidelines increases victim’s indulgence to more carbohydrates, proteins and fats intake.

 

There should be alternate replacement of water melon and salad diet in more handsome amount with programmed macros intake.

 

Intaking sugar resistant medicine in a regular basis couples with change in exercise, nutrition and life style modules and gives better results.

 

Most importantly, intaking cholesterol resistant medicine is must as more cholesterol will be released from liver for homeostasis which will speed up glucose indulgence to blood stream. Also, more load is been imposed to muscles tissues to intake more glucose through medication, exercise and precautionary measures. The organs and organs systems also realize more load in their functioning.

 

So imbalance in homeostasis is one and only cause for high blood glucose levels not going down even we exercise regularly, take balanced diet, intake medicines regularly, and follow strict life style. So maintenance of overall homeostasis with regular exercises, programmed diet, programmed life style activities and following self-precautionary measures is one and only way to control diabetes.

 

Other homeostasis like fats and lipids profile and metabolism, insulin resistance metabolism, protein synthesis metabolism, carbohydrates metabolism, sleeping mechanism, etc. should be maintained for overall homeostasis.

 

Regular medications only retard normal flow of glucose from food we intake to blood stream. They can control and stop blood glucose level to a point not to go abruptly to blood stream but cannot make blood glucose levels go down with time.

 

When we stop exercising, our food macros and intake levels, feeding habits and patterns will be scrutinized. This will lead medication inefficiency and our blood glucose levels will go up.

 

More carbohydrates, proteins, oils and fats intake will give extra load to liver causing more cholesterol release , more load to muscles tissues and more load to organs and organs systems which spoils overall homeostasis and even we take regular medications blood glucose level does not goes down.

 

Exercise, nutrition changes, life style management, self-precautionary measures, most importantly, increasing efficiency and health management of liver to avoid extra release of cholesterol, and conscience of imbalances brought about my up and downs made in different parameters of change needed intentionally or unintentionally and simultaneous adjustments is a must.

 

Medicine controls blood glucose level when you exercise, diet, change in life style and follow self-precautionary measures to main overall homeostasis in cognition.

 

Imbalance or misappropriation in controlling and managing factors and parameters may have adverse affects in diabetes management and instead of diabetes level going down will go up inevitably.

 

Inefficiency and deregulation in homeostasis of each and every organ, organs system, muscles tissues and muscle groups will have relational, exponential or cumulative effects on overall homeostasis of body which in turn affects diabetes level directly.

 

So exercising, dieting, maintaining life style, following self-precautionary measures just aid medication. So, all controlling measures without medication and medication without them are worthless.

 

High cholesterol levels, high lipids and fats profile, high glycogen storage, high blood pressure levels, imbalances and weak functioning of organs and organs systems, and muscular atrophy disrupts relative and overall homeostasis and aids the autonomy as a disease.

 

High amino acids and ATP profile will give extra load and effort to muscles tissues and organs and organs systems which in turn disrupts homeostasis.

 

Going through strict routines of exercise, diet and life style management can have negative effects instead so variations is needed with clear conscience of changing circumstances and changing need of improvements.

 

Cholesterol levels rise due to compromise and measures taken for diabetes management and imbalances and misappropriation brought about by it is a most significant factor in increasing blood glucose levels. Increase in cholesterol level is a secondary factor that causes rise in blood glucose levels.

 

Maintaining homeostasis in general for diabetes control and management is not sufficient because relative variations in homeostasis can spoil overall homeostasis in cognition.

 

Disrupting of autonomy of diabetes as a disease is still impossible even we go high or low over exercise, diet, life style management and self-precautionary measures just we can maintain overall homeostasis of body by having greater knowledge and understanding of sciences of anatomy, morphology and philosophy of different muscles tissues, organs and organ systems and their relative-homeostasis. Also, we should pave our own way through instinctive measures of whatsoever is good or bad for us. Diabetes management and control takes time and is possible through progressive improvements and variations in exercises, proper diet plan, balance in life style, and having clear conscience over changing circumstances.

 

Obesity lowers metabolic rate or lowers hunger of cells for glucose intake. Slowly cells become insulin tolerant.

 

Inheritance of genetic disorder or disease like obesity, medical history from ancestors, prevailing medical conditions cause plasma membrane dysfunction, plasma membrane dysfunction brings up cellular dysfunction, cellular dysfunction brings up insulin dysfunction, and insulin dysfunction brings up pancreatic dysfunction. This will initiate dysfunction of other organs and organs systems.

 

Small intestine directly absorbs glucose and sent back unabsorbed glucose to blood stream. Muscles cells use oxygen to convert glucose into energy. Unconverted glucose is stored in muscles tissues, liver and fat tissues as glycogen. Unconverted food into glucose present in excess amount is stored as visceral fat in epidermis of skin.

 

Plasma membrane dysfunction disallows insulin to pass over glucose partially or completely through it to muscles cell for oxidation. This partial or wholesome glucose goes directly to blood stream. This slowly makes cells insulin intolerant and develops insulin resistance. This brings insulin dysfunction. Insulin dysfunction leads to pancreatic dysfunction. Pancreatic dysfunction leads gradual dysfunction of other organs and organs systems.

 

Obese people have low metabolic rate thus store glycogen, fats cells and visceral fat. They have to eat more because they have to feed increasing numbers of adipose cells. They are not physically active so cellular respiration is hampered causing muscles cells not to take enough glucose to convert into energy for normal functioning of body. They also live a sedentary life style. They have very high chance of diabetes because most of glucose is sent to blood stream.

 

Due to cellular dysfunction, when muscles cells receive energy directly from glycogen storage, protein cells and fat cells because metabolic rate of muscles cells has run down and all glucose goes to blood stream, ketones are released as byproducts which are harmful to body if present beyond threshold.

 

When body is in stressful situation or body is in need of more energy and muscles cells have very less amount of glucose receipt, muscles tissues receive energy by catabolism of stored glycogen, protein fibers and stored visceral fats cells. This makes to lose lean muscle mass, lose stored glycogen and lose stored fats. Thus sudden drop of body weight is liable. On other hand, more and more storage of glycogen and visceral fat may lead to obesity.

 

Cellular expenditure of energy increases with exercise so cells take more glucose for oxidation. This makes cells hungry for glucose. Insulin activity increases and insulin resistance decreases with exercise. A1C decreases which is maintained by increase in quantity of counter regulatory hormones which maintain blood glucose level through glycogenesis.

 

In case, when carbohydrates metabolism, protein metabolism and fats metabolism is boosted through modular changes, more glucose is manufactured from food we intake. This will certainly increase blood glucose levels than normal. This is maintained by increase in amount of regulatory hormones basically, insulin. Modular changes decrease insulin resistance and increase insulin activity. This will again drive in more glucose to muscles tissues for oxidation and blood glucose level is again maintained.

 

Glycogen storage decreases, fat is metabolized and lean muscles mass is added up with change in exercise regimen, nutrition regimen and life style regimen.

 

Insulin is a key for shutter opening of plasma membrane of muscles cells to provide glucose to muscles cells for their respiration to release energy for normal body function.

 

Blood stream delivers glucose to different parts of body. Extra glucose from muscle cells is restored as glycogen in muscles tissues, liver and adipose tissues.

 

Metabolic disorder causing diabetes can disrupt shutter opening mechanism of plasma membrane of cells and cells do not receive glucose. This glucose directly goes to blood stream causing high blood glucose levels. Insulin is an aiding hormone for surpassing glucose to cells through plasma membrane. Slowly cells get habitual of not receiving glucose at all or not in enough amounts and this bring up insulin resistance. Insulin resistance after a while causes dysfunction of beta cells to release insulin. Slowly insulin release is hampered. This brings dysfunction of muscles tissues, and organs and organs systems dysfunction. Not enough consumption of glucose by muscles tissues due to insulin inability and resistance brings obesity due to high visceral fat accumulation. This triggers production of high levels of glucagon for glycogenesis which again gives extra load to pancreas and misbalances homeostasis of pancreatic secretions.

In the sense, insulin not only helps in providing glucose to muscles cells but also helps in glucose consumption. Liver, fats cells and muscles tissues store extra glucose in the form of glycogen.

 

Insulin tends to send extra glucose to cells to metabolize for glucose homeostasis. Glucagon converts stored glycogen to glucose and sends directly to blood stream.

 

Metabolic disorders of body cause muscles cells less hunger for glucose or energy. This cause muscles tissues inactivity of conversion of glucose as energy. Since production of glucose is hampered, muscles tissues glycogen storage is heavily boosted.

 

Glucagon affects increases when glycogen storage is boosted. Glucagon and other counter regulatory hormones activate when blood glucose levels drop beyond threshold.

 

When body cannot receive enough energy from cells for proper functioning, the energy compensation runs directly on protein metabolism and/or fat metabolism rather than carbohydrates metabolism. Thus, glycogen storage in muscles tissues, liver, adipose tissues and visceral fat tissues are consumed abruptly causing sudden weight loss and weakness. This also increases ketones in blood stream which is an indicator of diabetes.

 

Modular resuscitation aims at reversing diabetes affects so that autoimmune affect can be restored and blood glucose levels may come to normal.

 

High blood glucose or high A1C is characterized by depressed metabolism and low metabolic rate of muscles cells.

 

Diabetes medicines increase insulin levels. Exercise induces endorphins. Proper diet increases estrogen and testosterone levels.

 

Diabetes Homeostasis is a negative feedback loop in which counter-regulatory hormones especially, glucagon work antagonistically to regulatory hormones especially, to insulin. Homeostasis is a balance between insulin and glucagon levels and their activity.

 

Physiological stress brings up with a disease increase levels of counter-regulatory hormones. Blood pressure increases with exercise which in turn can increase blood glucose levels. Decrease in intake of foods or intermittent dieting may have adverse affect to diabetes due to homeostasis disruption.

 

These may be causes for more glycogen storage and more fat reserve during diabetes leading to obesity:

-          Glucose cannot reach muscles cells,

-          Glucose is not metabolized properly by muscles cells, and

-          More hunger due to increase in adipose tissues and lack of energy of muscles cells for respiration

·         Obesity may be caused due to positive feedback loop between insulin and glucagon during diabetes

This may be a cause for weakness felt due to depletion of glycogen storage of muscles cells, liver and fats cells:

-          Glucagon affect stands more than insulin due to disrupted homeostasis of insulin secretion. Thus, cut-off of glycogen reserves is triggered due to inactivity and insufficiency of insulin

Three factors that affect glucose balance are:

·         Glucose Index: Increase or decrease in blood sugar level per unit volume of blood,

·         Glucose Load: Extravagant amount of blood glucose per unit volume of blood, and

·         Insulin Index: Increase or decrease in insulin level per unit volume of blood

In diabetics, brain sensing or feedback loop of muscles cells and adipose tissues to CNS is low causing obesity, nerves imbalance and fatigueness or low energy level enabling metabolic disorders and genetic diseases in long run.

Factors causing diabetes with time are:

Ethnicity,

Age,

Obesity,

Genetics,

Medical History,

Past Injury, and

Medications

 

Diabetes is a disorder or condition in which food is not sufficiently oxidized into glucose or energy by muscles tissues due to metabolic disorder or homeostasis imbalance caused by insulin intolerance, high amount of visceral fat triggering glycogenesis rather than glucogenesis due to imbalance in pancreatic secretions of insulin and glucagon from beta and alfa cells causing pancreatic hormonal homeostasis imbalance triggering insulin inactivity. Beta cells get damaged and cannot produce insulin.

 

Diabetes autoimmune is an autoimmune attack due to disruption of glucose metabolism or glucose homeostasis. It is a degeneration affect which ruins health of any part(s) or organ(s) of body or overall health of body cumulatively, bringing physical, mental and emotional complications in short run and bringing metabolic changes causing genetic disorders in long run. Diabetes autoimmune can cause organ dysfunction and failure in long run. Thus, it is a measure cause of death from diabetes.

Autoimmune in diabetes is caused by malfunction, dysfunction or fault inside the body due to homeostasis imbalance, pathogenic effects, sedentary life style, over nutrition or under nutrition, less or weak sleep, physical inactivity, prevailing medical conditions, disorders, and genetics.

 

There are three types of Homeostasis: Normal, Diabetic and Disruptive. Disruptive Homeostasis aids Diabetic Autonomy.

 

Homeostasis maintained through exercise, nutrition, and life style management change attributes is inversely proportional to A1C levels. A1C level should go down when strict regimens of exercise, nutrition and life style is undertaken and its liable that A1C level goes up normally when above regimens are compromised.

 

Diabetes Autonomy is a diseased level of glucose metabolism or disrupted glucose homeostasis causing diabetes.

Diabetes autonomy means blood glucose levels remain up the threshold margin in each and every sample(s).

-          Disallows opening of shutter of plasma membrane,

-          Overloads insulin activity and enhances glycogen storage,

-          Dysfunction insulin activity,

-          Cause insulin resistance,

-          Hamper insulin secretion,

-          Damage beta cells,

-          Cellular respiration is hampered leading muscles dysfunction, and

-          Toxic wastes or ketones accumulate from muscles cells cause energy is restored from protein and/or fat metabolism(s) as carbohydrate metabolism is disrupted

Until and unless diabetes homeostasis is not normalized, diabetes autonomy is maintained. Diabetes Homeostasis can be normalized through modular resuscitation. Influential changes and chances of adherences disrupt diabetes autonomy and normalize glucose metabolism and homeostasis.

 

During modular resuscitation, increased blood or decreased glucose levels (A1C) should be maintained by antagonist affects of regulatory and counter regulatory hormones. When diabetes autonomy is on run to some level, homeostasis is maintained by insulin and glucagon. Glucagon will influence more when blood glucose level is low during influential changes and insulin will influence more when blood glucose level is high during influential changes (influential changes and adherences maintained through sustainable exercises, sustainable nutrition and sustainable life style).

 

Moderate weight moderate intensity circuits of compound exercises and compound movements with aerobic or cardio exercises, flexibility or stretching exercises, strength or weight training, mobility exercises and mostly resistance training for decreasing insulin resistance by muscles cells, liver, fat cells and other parts of the body. Normal rest periods between sets are recommended.

 

·         Limit sedentary activities such as television or computer time,

·         Do stretching exercise, or leg lifts while watching TV,

·         Take the stairs,

·         Get off the elevator one flight away from your destination and walk up the last flight,

·         Do errands by food or bicycle,

·         Park your car at the far side of the parking lot,

·         Get off the bus one stop away from your destination, and walk the rest of the way,

·         Take an after-dinner walk with family or friends,

·         Spend part of your lunch hour walking,

·         Walk around the perimeter of the mall before shopping, and

·         Schedule family time doings something active

 

Insulin and Glucagon: Hormonal Elements Regulation  

ANS and CNS: Neural Regulation      

Right M & E of exercise module, nutrition module and life style module lowers effects of counter regulatory hormones and increases effects of regulatory hormones that help in normalizing hbAC1 levels.

 

Fight against Osteoarthritis

 

Damage of articular cartilages with other adverse affects may cause breaking and scattering of joint(s) causing permanent disability.

Degeneration in General is degradation and gradual deterioration of specific bone and muscles tissues due to fault, fracture, injury or disorder in a specified area(s) of body due to progressive overload, aging, unbalanced life style, inheritance, physical deformities, lack of nutrients or weakness in some part of body.

Symptoms of autoimmune disease are:

• Fatigueness,
• Joint degeneration,
• Skin diseases,
• Abdominal depression,
• Inflammation,
• Thyroids,
• Erectile dysfunction,
• Addictism,
• Loss in appetite,
• Depression, and
• Loss in stimuli

Autoimmune is directly related to:

• Inheritance: Disorders carried from ancestors to parents and parents to children through genetics of medical history, medications and diseases. It is a primary cause of autoimmune.
• Obesity: Overweight and obesity raises risks of metabolic disorders and diseases due to low activity and sedentary life style.   More weight puts more stress on joints, and fat tissues and muscles cells misappropriation or BMI deregulation brings metabolic diseases.
• Addictism: Smoking, alcohol, marijuana and weeds accumulate to a number of autoimmune diseases as immune codons get mutation and neurotransmission is adversely affected.
• Medications: Medications, antibiotics and especially, steroids trigger drug-induced physical, mental and emotional complications like high cholesterol, high blood pressure, high blood sugar, osteoarthritis and muscle weakness. Medications and regular visit to your doctor makes you emotionally weak leading to anxiety and depression.

Osteoarthritic Degeneration is an immunological insurgence to a particular fault, fracture, injury, disease, lack or weakness in a body for homeostasis which is felt as an abrupt stimulus or pain”. Chondrocytes, the cells forming matrix of articular cartilages and being embedded in it, are forced to move and be collected into the subchondral bone due to fault or facture or injury. This escalates chondrocytes senescence and its proliferation protrudes as an attached bone to the subchondral bone filling the inter-space between two bones. This triggers friction between two bones cause there is lack of chondrocytes due to insurgence and articular cartilage get deteriorated. In a similar way, synovial fluid is also forced to be collected intro the subchondral region and lack of synovial fluid due to insurgence triggers friction between two bones. Also, bone cells collected as bone spur called osteophytes form around affected area(s) and trigger stiffness, inflammation and causes bone remodeling. The inflammation of synovial membrane is called synovitis. A change in peripheral tissues due to muscular-skeletal disorder associated with osteoarthritis is called synovial hyperplasia or synovial hypertrophy.

Degeneration is caused due to fault or facture in a specified area(s) in body which escalates immunological impulses or Degenerative Sequences in General. The amminoacid(s) chain is coded by more than one codon for needed homeostasis. There is only one codon of amminoacid(s) normally.

This escalated immunological response is felt as a sharp and indefinable pain which is obvious sign of osteoarthritis. The mechanism of degeneration is development and decoding of long strands of degenerative immunological impulses due to addition of extra codons in amminooacid(s) chains for needed homeostasis. These amminoacid(s) chains are longer than normal resulting in escalated immunological impulses or Osteoarthritic Degenerative Sequences.

Homeostasis is an autoimmune regulation proportional to level of restoration needed. It maintains total body fluids, hormones, enzymes and other essential elements content and retention. Homeostasis maintains deficit and surplus created inside body. It is a balance or homogeneous state after osmosis or a balance or homogeneous state after reverse-osmosis in particular cases. Homeostasis is an optimization, balance and control of total body fluids, hormones, enzymes and other essential elements. Homeostasis creates alarm for adverse effects and response for affirmative effects. “Homeostasis is a phenomena - it is autonomous and doesn’t needs direct assistance.”

Homeostasis is regulation of autonomous nervous system for changes in tissues and organs.

(Autonomy - Homeostasis - Chances of Adherence - Influential Changes)

Regenerative Homeostasis Autonomy is restored and transferred to CNS and higher levels to disrupt osteoarthritis autonomy. Normally, Osteoarthritis Autonomy is equivalent to Osteoarthritis Homeostasis.

Due to meniscal degeneration, osteochondral degeneration, synovialarticular degeneration, articular cartilage degeneration, inflammatory changes, changes in peripheral tissues, formation of osteophytes, and bone remodeling; Biomarker of ECM homeostasis is underestimated.

Through modular changes in exercise, nutrition and life style, and most effective treatment plans, the biomarker can be changed to restore osteoarthritic homeostasis. This is called Homeostasis of Osteoarthritic Degeneration.

Reactivation of neurotransmitters through muscle mind connection and proper nutrition hypes autonomous homeostasis to central nervous system or ever higher levels which is more profound to fight with changes in body. Regeneration is a reflex process of degeneration. Rejuvenation through muscular hypertrophy, healing and repairing will stop additional coding of amminoacid(s). This will stop degenerative sequences thus will stop inflammation and risks of osteoarthritis. “Muscular hypertrophy repairs as well as rejuvenates degenerative cells through putting on pure and healthy muscle cells through growth and development”.

Modular Resuscitation aims restoring and sustaining life from degenerative osteoarthritis through modular changes in exercise, nutrition and life style. Aim is to induce extracellular matrix biomarker through proper monitoring and modular resuscitation. Biomarker is a measurable autonomy of extent of extracellular matrix in a normal body or extent of extracellular matrix in an osteoarthritic body which is reflected by pertinent level of homeostasis.

Regeneration is needed for:

Regenerating deteriorated articular cartilages,

Disposal of osteophytes,

Reforming deformities or restoring bone remodeling,

Reversing changes in peripheral tissues,

Controlling inflammation, and

Retarding chondrocytes senescence or proliferation and replacing senescenced or proliferated cells

Until and unless osteoarthritic homeostasis is not normalized, so called autonomy is maintained. Diabetes Homeostasis can be normalized through modular resuscitation. Influential changes and chances of adherences disrupt so called autonomy and normalize metabolism and homeostasis. 

With perspective changes in modules, it is recommended that we have to define time of change, improvements needed and perceived, inherited instinctive approaches for change or development and precautionary measures to run the process up to needed end-results.

The perspective change in modules is targeted to initiate so called regenerative process.

Blasts workouts are exercise sessions in total of around one hour straight. Blasts workouts are supersets of circuit exercises for proper hypertrophy. Circuit exercises with nominal rest periods between supersets means having nominal rest periods between sets of workouts to enhance extra intensity, strength, endurance and functionality to fight with repercussions of degeneration which is highly recommended. Three days straight exercise is for proper muscular hypertrophy and only two minutes provided for each exercise is for people who inevitably need rest periods between sets so that hypertrophy can be maintained. Blast workouts here mean supersets of different exercises for same muscles and muscles groups or for different muscles and muscles groups. Very less rest periods is highly recommended to disrupt degeneration sequences for serotonin and encapsulation of affected area(s).Emphasizing on right posture, technique, load and range of motion is a must.

“Right repetitions than progressive overload with time” is a mantra for strength training for people having degenerative issues. 10-12 repetitions with moderate load should not be compromised at beginning phase of this program. High repetitions with lower load can worsen the condition.

Avoid cardiovascular and aerobic exercises not to lose lean muscles mass, and avoid balneotherapy.

Incorporating resistance exercises only in long run to provide extra tension, nutrition and biomechanics for degenerative restoration is a must.

As when we perform full body toning and strengthening exercises with most of the exercises more emphasizing on muscles and mind connection, we can tailgate impulses of degenerative sequences for more understanding of its integrity and how well we can set protocols or modules for controlling the repercussions.

With degeneration, workouts that give extra load to body and body parts, and that strain brain are not recommended because it will worsen the condition. OR using an exercise plan or module that better fits with brain health and well-being is highly recommended.

Activation exercises should be incorporated to involve multiple muscles at one time that multiply strength relatively.

 

Variations in exercises, nutrition and nutritional habits, and life style changes will change algorithm of projected modules.

 

Circuit and Compound exercises should be avoided. Body weight exercises will help in strength building.

Muscle(s) and mind connection: Visualizing and targeting muscles by reconnecting brain with momentum of exercise performance so that neurotransmitters get reactivated and hypertrophic responses can be realized.

Running, sprinting, jumping, over passing, highly-intensive exercises, and hyper-movement exercises to be avoided.

Full ROM during exercise performance recommended for Osteoarthritis. Full ROM enhances full extension and stretching through full concentric and eccentric movements.

Stretching, Mobility, Flexibility and Straitening exercises should be incorporated to prevent from potential locking and interlocking of joints.

Gentle warm-up exercises relax muscles and provide preparedness for weight and resistant training.

Reaching and maintaining a healthy weight is a must.

Full body myofascial releases is needed for relaxation and mood change. Foam Roller is great equipment for this.

Resistance exercises help in release of serotonin and other associated hormones, enzymes, fluids and essential elements.

Red meat escalates degeneration sequences. Milk and Dairy products may have healing effect.

Those struggling with protein intake can intake egg whites in a bulk.

Olive oil, avocado and peanut butter work best during degeneration. 

Oats is best option as a complex carbohydrate.

Metabolism boosting foods, anti-inflammatory foods, strength boosting foods, hypertrophy enhancing foods, foods helping in injuries, foods helping in restoring deformities, foods helping in releasing fatiqueness, foods helping in healing and rejuvenation, gut friendly foods, foods helping in neurotransmission, foods rich in fluids, antioxidants rich foods; endurance, mobility and work enhancing foods are highly recommended.

Experimenting in meal plan and keeping track record of mood change related to foods and feeding habits is a good practice.

Guidelines should be set for what should be eaten and what should not be eaten.

Paying attention to when and how to eat rather than how much to eat is necessary.

High blood sugar levels aids osteoarthritis.

Skipping meal can be dangerous.

Whey Protein: Isopure Dutch Chocolate brand has plenty of micronutrients, minerals and essential elements;

Fish Oil: Nature’s Bounty;

Multivitamin: Kirkland Daily Multi;

BCAA: Best BCAA Shredded bpi sports;

Creatine: Best Creatine bpi sports; and

Glucosamine Chondroitin Sulfate: Vitamin Shoppe

·  Garlic and ginger are retro-active to degeneration,

·  Brown rice is better than parboil rice,

·  Adding one more spoon of olive oil will be beneficial for lubrication of joints,

·  Almond milk better than skimmed milk,

·  Onion aids in immune management,

·  Red meat be avoided,

·  Add yogurt in diet,

·  Reduce tomato intake,

·  Reduce red chili intake,

·  Add turmeric and cinnamon in diet,

·  Reduce beans, peas and chick peas in diet,

·  Add berries in diet,

·  Avoid junk, grilled, fried and roasted foods,

·  Cut sodium intake,

·  Avoid fasting as it will boost degeneration,

·  Avoid intake of lots of pasta,

·  Avoid intake of caffeine and soda,

·  Avoid intake of donuts and high sugar containing pastries and delicacies,

·  Reduce alcohol and beverages,

·  Avoid dressings and mayonnaise. Use olive oil instead;

·  Banana is a good source of serotonin;

·  Avoid pickles; and

·  Avoid much spices and condiments

Minimum eight hours sleep in a day is a must for regeneration. Those who take enough sleep at one time in a day should compensate cannot sleep anytime they get leisure time for sleep. Sleep may be more than one time in a day.  Sleep can be resumed in different slots in off days or holidays.

Over-engagement at home in normal days or off days will escalate degeneration. Being cozy at home worsens the condition. Recreating with kids, cooking delicacies you like, cluttering, going parks and outdoors with family, going for cinema, going for groceries, going out for food in restaurants, outdoor entertainment, light gardening, etc. can be a great idea to think on other side of osteoarthritic degeneration.

Conservative way of exercising, cooking and eating, sleeping, and conservative life style should be self-programmed with instinctive approaches and modular changes. Multivitamins will compensate any lack of vitamins during degeneration. Active engagement means recreating while engagement. Over-engagement increases stress levels. Monitoring sleep, returning to normal life, monitoring changes of weather, and monitoring occupational risks are matters of concern.

Upper, middle and lower body parts and muscle(s) and muscles group(s) are connected and in relationships.

Life style module brings:

Relationships Mgmt.,

 

Work-Life Mgmt.,

 

Well-Being Mgmt.,

 

Stress Mgmt.,

 

Sleep Mgmt.,

 

Recreation Mgmt.,

 

Sexual Mgmt.,

 

Event Mgmt., and

 

Tours and Outdoors Mgmt.