I advise against ankle weights for runners. They won help you run faster or longer. In fact, they would be counterproductive as they increase the risk of injury.

With ankle weights, you have to raise your legs with more force than without them. This forceful raising works more on your quadriceps muscle, which is in front of your thighs.

When you practise with ankle weights, your quadriceps will be strengthened and could become too strong for the hamstring muscle. This can result in your hamstring muscle getting injured.

In sports, training has to be specific. If you want to run fast in a marathon, you need to run fast during practice. Ankle weights will slow you down, so you won be prepared to run faster during the actual event. Nor will you be able to run longer by practising with ankle weights only tire your legs. To run longer, increase your time span daily in the run up to the marathon. All the best.

I have fibroids in my uterus, and have a severe flush out during my periods for 2 3 days. I do yoga regularly, am vegetarian,
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Fibroids are made of fibrous and muscle tissue, and may occur due to an over reaction of the uterus to estrogen, the female sex hormone. First,
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Since heavy flush outs can cause anaemia and weakness,
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The heartening news is that fibroids shrink after menopause as estrogen levels fall. Meanwhile,
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Avoid wheat and milk as much as possible.

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Add turmeric and cinnamon to as many dishes as possible,
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I also recommend a healing visualisation practice twice a day. Sit comfortably with your neck supported. Release all tension from the toes and relax them. Move upward ankles, calves, knees, stomach, reproductive system, and so on thinking and relax Now, visualise a stream of golden light entering through the crown on your head and filling every part of your body. Visualise this golden light dissolving all the fibroids in its healing energy. Silently seal this inner action with the thought,
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I 172 cm tall and weigh 90 kg. Please give me a plan to reduce my weight to 75 kg. Also, I suffer from pain in the area from my neck to shoulder to left hand. Please suggest a remedy.

Eat low fat foods. Have oil free, ghee free,
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Snack on cucumber,
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Walk daily. Make the 30 minute brisk walk as much a revered ritual as a bath. This will not just help burn fat but send health enhancing oxygen to cells in your shoulder, neck, and hand.

Exercise your neck. For two weeks,
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Slowly tilt head forward as far as possible. Then move back head as far as possible.

Keeping shoulders still, tilt head to your right shoulder, then to your left.

Slowly turn your head from side to side.

Continue these exercises and add one more: Hold light weights say, 5 pounders in each hand and keeping arms straight,
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Avoid bending your neck for long periods over desk bound work. Keep your chin parallel to the floor and bring your books or computer monitor up to your eye level. Before sleeping, float into a meditational trance by doing the 8 8 8 breath inhaling, holding, and exhaling to a count of 8. Relax more,
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