HURT YOUR ANKLE? OR TWEAKED YOUR ARM?

Whenever you or your friend or anyone helpless person sprained his/her ankle,or tweaked his/her arm,then what to do next??????
 Do  RICE....
WHAT  IS  RICE???
The acronym RICE  stands for Rest,Ice,Compression and Elevation.
REST THE PART....
Rest the injured part for atleast 2 days..the main motive behind this is to immobilize or off loading the injured part so that the problem is not aggravated.
COOL  IT  WITH  ICE..
Cool the injured part with ice cubes,but care is taken not to apply directly on skin(may cause frostbite),so apply with a cloth underneath,or you can use a chemical cold pack.
Direction of use:-you can use on and off 10 min or 20 min directly.Apply for first 48 hrs.
COMPRESS IT..
 Compress the injured ankle or other part with an elastic bandage,not too tight or not too loose,so that atleast we can slip two fingers within it..
 ELEVATE IT...
 Sleep on the bed, Elevate the extremity above your heart level...its simple..elevation can be done by keeping the legs over 2 to 3 pillows..
 CAUTION..
Dont overuse it,dont do it more than 2 to 3 days,even after 3 days u dont feel any change,contact doctor immediately..do it moderately...,

TIPS FOR PREVENTING OSTEOPOROSIS........

1) DRINK MILK..
2)GO FISH
3)EAT GREENS WITH GUSTO.
4)SERVE YOURSELF PROTEIN
5)DONT OVERDO PROTEINS.
6)LIMIT CAFFEINE
7)EAT ONIONS
8) CHOOSE CALCIUM:-Both women and men need 1,000 mg of elemental calcium a day during midlife. The need rises to 1,500 to 2,000 mg daily after menopause in women and after age 65 in men.
9)QUIT SMOKING.
10)AVOID EXCESSIVE ALCOHOL.
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