A big section of exercising is the diet that you pair it with as well as knowing what the right diet is. This can sometimes take time to work-out or learn. This article aims to look at the kinds of diet is best for someone who plans to exercise on a regular basis.
When you begin to exercise, most people believe the best diet is one of mainly protein, as protein is helps towards muscle growth and repair, but it's not actually the case. The best diet for exercise is a in fact a high carbohydrate diet. Carbohydrates are the main fuel for the entire body, not just your muscles. Carbohydrates are stored in your liver and muscles as Glycogen, the problem is that these stores are small and therefore need topping up regularly. This is not only a healthier diet for exercise, but it is also known to improve your performance. Protein is still needed by the body, but not in the quantity that carbohydrates are needed.
The bulk of your daily energy intake should be carbohydrate. This should be around 60-70% which is 6 to 10g per kg of body mass per day. Food such as pasta, bread and starchy vegetables are rich in nutrients which is perfect for this.
There are a few simple steps to enhance your exercise routine. You should have as much food and drinks with a high glycaemic index which contain a high sugar content. This could include an energy drink or even some honey before, during and after exercise. Energy drinks are ideal because, like water they replace fluids in your body, but they also contain a lot of carbohydrates and are more digested quicker than food.
It is also a great idea to stock up on carbs around an hour before you exercise to help your fuel levels and boost your motivation. You need to be careful though as your body can only take around 30-60g per hour while you exercise, so try not to overdo it. If you plan and practice you will eventually get a fuelling strategy that suits you best. A sport bar or energy drink are the best ways to keep your carbs up during exercise such as running.
Before you've even started exercising it is a good idea three or four hours before to eat a high carb meal. This will help build up the amount of carbs stored in your body. Between 1-4 g per kg of body mass is needed. Here are a few suitable examples:
- Four slices of toast with jam and a banana
- A bowl of muesli with raisins and a glass of orange juice
- A jacket potato with 200g of baked beans
When you finish exercising you should try and consume enough carbohydrates to replenish what you have used. Muscle recovery can be helped by taking protein.
It’s a fact that the stars of Hollywood all keep in shape thanks to their personal trainers. With very busy lives and little time to get to the gym, most celebritiies choose to have their personal trainers come to their home. In fact, the popularity of home-visit personal training has grown so rapidly, it is now leaving many of the gyms behind. Throughout the UK many every day people from working mums to busy business people are choosing to follow the example of the stars and get fit with the help of an in-home personal trainer. So why?
Michael Williams, a personal trainer Leeds explains, “for many people in-home personal training has become a real alternative to the gym. More and more personal trainers are also choosing to leave the gym behind and visit clients in their homes. This is because it’s proven that most people who choose to exercise feel far more comfortable training in a private setting; an environment that is familiar to them. Wall to wall mirrors, loud music and long queues is not everyone’s idea of a great place to get in shape. With the private setting of home comes the individual attention that focuses on getting clients’ real results.”But of course, there is another key reason why in-home personal training has become so popular. “Most people who join a gym have a brief honeymoon period of 3-4 weeks and then they simply lose motivation and stop attending,” explains Sarah Mornay, an experienced personal trainer Bristol who specialises in at-home personal fitness. “With in-home personal training, there is no option to stop attending, as your personal trainer comes to you. This helps clients maintain discipline and structure even on those days when they may feel a little less motivated. With this, comes results. Fundamentally that is what it's all about, delivering fitness results for our clients.”
Unlike fitness sessions in a gym which rely on big and bulky cardio and weights machines, home fitness routines with a personal trainer rely much more on functional fitness, using simple but effective training equipment such as dumbbells, resistance bands, medicine balls, kettlebells, boxing pads, jump ropes and hand weights. Emphasis is placed upon one-to-one instruction, interaction and support, as well as motivation - keeping you going when you need it the most. Most of the fitness equipment that an in-home personal trainer uses can also be purchased affordably, which allows individuals to continue with their fitness program at home, even when their personal trainer is not there. Working out in this way, it quickly becomes clear why the gym has become a much less popular choice over the last decade for those with busy lifestyles.
So if you’re keen to get into fitness and need some help staying the course, an in-home personal trainer could well be your answer. Wherever you live, there are numerous options to turn your home into your own gym and have your personal trainer come to you. This way, you can get the body you’ve always wanted without even leaving your front door.
Several studies and nutrition books have revealed that a high-protein breakfast taken within 30 minutes after you wake up can help boost your metabolism. Some nutritionists who support this suggestion state that a breakfast containing 30 grams of protein is an effective metabolism booster. Once your metabolic rate increases, your body will burn more fat faster.
Unfortunately, a lot of people are doing exactly the opposite, which is why they are having problems with their metabolism. The most popular breakfast choices are usually carbohydrate-based, while a large number of dieters also skip breakfast. Both are not ideal.
Eating breakfast is essential because it gets your metabolism up and running. That’s why it is not advisable to skip breakfast. But why choose protein?
It is true that carbohydrates are the main sources of energy. But protein is able to provide you with more sustainable energy than carbs can, which is why protein can make you feel fuller for longer. Thus, when you eat protein in the morning, you will feel full and satisfied, and will tend to eat less in your two other meals, lunch and dinner.
At the same time, as your body tries to digest and break down protein, it burns more calories in the process since protein is harder to break down than carbs. Thus, your metabolism increases and you won’t feel tempted to add new calories.
Here are some suggestions for a protein-rich breakfast: a high-protein cereal, eggs, sausage, turkey bacon, whey protein shakes, oatmeal, whole grain bread, protein bars, and milk.
If you experience signs of hearing loss or you care for some who you suspect might be affected, it is important to understand hearing loss and age-related hearing loss in particular. In most cases, it is a manageable condition, and with the right care quality of life of the person with hearing loss can remain high.
10 Facts About Age Related Hearing Loss
1. One of the organisations that look to 'push' the hard of hearing agenda in the UK is called 'Action on Hearing Loss'. In 2005, Action on Hearing Loss (then the RNID - The Royal National Institute for Deaf People) published survey results about the estimated number of individuals with hearing loss in the UK. 9 million hard of hearing was the estimated figure!
2. Amongst the 9 million people with hearing loss, 6 million were found to be over the age of 65. The most common reason for hearing loss was found to be age related or presbycusis by its medical term, followed by hearing loss caused primarily by prolonged exposure to loud noise (noise-induced hearing loss).
3. Age related hearing loss is not only exclusively seen in people over the age of 65; signs of age-related hearing loss can be seen in younger individuals; some age-related deterioration in hearing ability can be observed as early as some people's 40s. The gradual deterioration in hearing over the years makes this type of hearing loss perhaps easy to ignore until the effects are very noticeable.
4. It would appear that the majority of us will experience some degree of hearing loss as we age, however the degree of hearing loss varies from one person to the next based on family history, exposure to noise during the years, life style choices and overall health. For some, the degree of hearing loss will have little impact on quality of life, for others a profound one.
5. Hearing loss that is left unmanaged can lead to other well-documented issues including social exclusion and reduced interaction with others, feelings of anxiety, worry or even depression; all contributing to diminished quality of life. Age-related hearing loss should never be accepted as a condition that someone has to just live with.
6. To relieve any concerns about a possible hearing loss, a hearing test should be undertaken. The relatively quick and non-invasive test is available through the NHS, via a referral from your GP (or care home physician) or by attending a local private hearing centres directly.
7. It is good practice to have ones hearing tested every 2-3 three years. Some professionals may also recommend that those over the age of 65 or who already wear a hearing aid should aim for an annual check. Frequent tests will ensure that any hearing loss or change of hearing loss is picked up relatively soon and suitable management offered.
8. Once the reason for and degree of hearing loss is established, a number of options will be presented. Age related hearing loss is an irreversible condition. Treatment options offer means to manage the condition and limit the effect on ones quality of life. They are not means to cure the condition.
9. The most common solution offered are hearing aids. Hearing aids are micro-computers which are enclosed in a variety of shapes and styles to fit in or around the ear of the wearer. At a basic level, hearing aids aim to amplify within the frequency areas where the hearing loss exists. They are light and, for the most part, a lot more discreet than many people may think.
10. Over 1.4 million people in the UK wear hearing aids on a daily basis. These are available privately and from the NHS. The UK is one of the most advanced nations when it comes to the supply and use of hearing aids, mainly due to the continued free provision of hearing aids within the National Health Service.
If you have any further questions about hearing loss, you should contact your GP. Article written by Joan McKechnie, BSc Hons Audiology & Speech Pathology of hearing aid company Hearing Direct, Hampshire based company.
High-intensity training can dramatically improve an existing exercise routine and help an individual avoid hitting a plateau. The main goal of high-intensity training is to elevate the exerciser’s heart rate beyond where it would normally go with low-intensity exercise like walking or jogging. Quick bursts of activity at a high heart rate burn more calories per minute than a sustained effort at a lower intensity and can even improve metabolic function so that the exerciser continues to burn more calories after the workout has ended. Any existing fitness routine can be adapted to incorporate principles of high-intensity training.
For cardiovascular activities like walking, jogging, cycling, or swimming, adding intervals to a typical workout will increase the intensity, burn more calories, and make the workout more beneficial. After a 10-to-15 minute warm-up, alternate between one minute of higher speed (practically a sprint) and one minute of recovery (a very easy pace) for five cycles, or ten minutes total. Finish the workout with a 10-to-15 minute cool-down at an easy pace. Over time, increase the number of cycles to ten so that the workout never becomes too easy. This will ensure that the exerciser consistently achieves positive results.
Another way to add high-intensity training to a cardiovascular workout is to add basic strength training calisthenics like sit-ups and push-ups. During a 30-minute walk or bike ride, stop every ten minutes and do a set of 20 sit-ups and 10 push-ups. This will increase the heart rate and thereby the intensity of the workout and will also help increase strength and improve muscle tone. High-intensity training does not require any specialized equipment beyond a pair of walking or running shoes and a desire to increase the benefits of exercise. Unlike some fitness programs, it is based on perceived effort and individual heart rate and can be adapted for all individuals. To achieve a higher level of health and fitness, try incorporating high-intensity training into your current fitness routine.
I have a very interesting health tip that I would like to share. A lot of diets state that complex carbohydrates such as bread causes weight gain. I find this to be an absolute myth. Sure some breads may cause weight gain such as white bread which has been highly processed. I have found wholegrain bread doesn't cause weight gain. Eating half a loaf is a bit silly. It is important to limit the portion size. Two pieces of bread is the absolute maximum to be had during meal times. With each meal I include lean protein such as chicken or lean beef. I always trim the fat from the meat. I find it curbs my desire to overeat, particularly in the evening. When I decided to go on a diet which omitted carbohydrate I was always hungry and found I was constantly eating. It was pretty miserable. I found that it is vital to start the day of with toast and to stay away from highly refined sugar as they are high GI, which causes a huge rise in blood sugar levels. Thirty minutes later you will most likely be starving. I find organic bread to be the best and is often lower in carbohydrate. I have found that if all refined sugar is omitted from the diet you will notice a huge difference in your weight. Without exercising you will notice weight loss. Previously I had included numerous foods which contained huge amounts of sugar such as ice-cream and sweets. I constantly had excess weight even when I exercised and found it difficult to get rid of as I kept on eating the wrong food. When I stopped eating junk food it was so much easier to lose weight. My body even looked toned. It is incredible how food can have a negative effect on our weight.
Doctors recommend that adults eat at least 5 servings of fruits and vegetables every day. Even though we know this is the right and healthy thing to do it certainly can be rough for most people. Fresh produce can be costly and many people are uncertain when it comes to preparing certain fruits and vegetables. Some adults find fruits and vegetables to be boring, and the sheer volume of five servings (typically consisting of a half-cup of fresh fruit or vegetables, a quarter-cup of dried fruit, a cup of juice or two cups of greens) can be quite overwhelming.
The key to fitting five or more fruit and vegetable servings in your day is to start early. Make sure to include at least one produce serving during your breakfast and the rest of your daily intake should come much more easily. There are a number of fun ways you can enjoy fruit or vegetables in the morning. One of the easiest is to prepare a smoothie. Blend lowfat milk or yogurt with your favorite frozen fruit. For an extra health boost you can even add a handful of spinach... it blends with the fruit so you'll never know it's there, plus you'll have knocked out two produce servings before noon. Another way to enjoy vegetables in the morning is in a delicious omelet. Use eggs, egg whites or egg substitute and fold in your favorite veggies. Some good choices include onions, peppers, tomatoes, broccoli, mushrooms or spinach. Pair the omelet with a glass of fruit juice and again you'll have eaten two produce servings in your breakfast. If you need a quick breakfast solution you can whip up a quick breakfast parfait with fresh fruit, yogurt and granola. You can also mix in some tasty dried or fresh fruit with a packet of instant oatmeal.
For times when you're really in hurry grab-and-go fruits like apples, bananas and oranges are a must. Consuming these fruits and vegetables at breakfast will give you energy and vitality and the rest of your day will be a breeze.
Saunas have been used in many cultures for centuries to help people feel better, look better, be healthier and live longer.That’s because sweating is good for you. Although we are bombarded with advertisements telling us “Never let ‘em see you sweat”, the fact is that sweating is one of the healthiest things you can do.
I’m not talking about nervous sweating that leads to under-arm stains and clammy palms. I’m talking about pouring-out-of-your pores sweat. Literally. The skin is the body’s largest organ. It is responsible for many functions that keep us alive and healthy. One of the important functions it serves is to eliminate toxins from our body. Sweat not only helps cool us, it also carries normal biological waste as well as environmental toxins out of our cells. Helping this process by using a sauna on a daily basis, or as close to daily as you can, is one of the best ways to get your body clean and vibrant. Using a sauna every day will make your skin glow, help you lose weight, help you sleep better, improve your immune system, improve circulation and help you relax. If you are new to using a sauna, it is important to check with your medical professional first to make sure it’s okay for you to start using this life-enhancing tool. You can buy a pre-made sauna, or build your own, or use one at a local gym or health club. What’s important is to do it. You can gently stretch in the sauna, increasing the many benefits of using the sauna. Do a few easy twists, a mild forward bend, and some shoulder stretches. Make sure to drink plenty of water, during and after the sauna and add some fresh squeezed-lemon to the water to multiply the detoxifying effects of the sauna. Start slow, 10 minutes a day for the first 4 or 5 days is fine. Then move up to 20 minutes for another few days, and add 10 minutes every 2-3 days until you can comfortably stay in the sauna for an hour. Listen to your body and take breaks whenever you need them. You won’t believe how good you feel when you start to sweat every day!
Mom was right, who knew? The most important thing you can do for your health overall is to sleep. Maybe mom just did need some "mommy time," but she did have the doctor to back her up.
Physical Health Benefits of Sleep
Weight Control/Reduces Cravings: When your muscles are tired, they crave fuel. That fuel is found in higher concentrations in foods with high carbohydrates and fat. The more sleep you get, the less your body craves these types of food.
Reduces Risk for Sickness
Getting 8 hours of sleep a night reduces your risk for such sicknesses as the common cold. In one study, the results showed that participants who got this much sleep were 3 times less likely to get a cold than participants who got less than this.
Tons of damage is done to your body during the day. You are exposed to elements such as the sun, wind, and chemicals in the rain. You get stressed. Your muscles cramp. While you sleep, your body makes the cells necessary to repair the damage done, but you should get 8 hours of sleep for the full effect.
Sleep Helps You Live Longer
Since scientists don't know much about sleep and how it works on the body, they don't know exactly why people who sleep more seem to live longer. They can only assume that it has to do with the same reasons it heals, makes you less likely to get sick, and helps reduce the risk of obesity and the health problems associated with it.
Sleep does more than help your physical health. It is also proven that it has a substantial affect on the brain. It helps to sharpen your memory and intellect. It decreases the risk for depression and calms nerves and emotions. Were you cranky when your mom said, "Just go to bed, already!?" Not that you would admit it at the time. But if you are now grown up enough to admit that you could have been tired, then you are grown up enough to admit that mom had some merit in her demands
As with most women, my weight often moves up and down. I would lose a pound and the next day find out I gained two. I have tried so many diets and never understood what exactly I was doing wrong. I soon realized that I would go on diets rather than making an overall lifestyle change. What you do for a few weeks or even months can soon be forgotten when you decide to get off of your diet when you finally reach your ideal weight. You not only gain weight faster but, you are often left feeling disappointed especially after all the hard work you just worked so hard to accomplish.
First off you need to decide what is really important in your life, what you are willing to go without and what you think you can have scarcely. For me, I absolutely love to have ice cream day or night. Unfortunately ice cream is not always as good for you as everyone especially me would like. I decided I would look for healthier ice cream to eat. There are many different brands and some that are specifically made to be healthier than others. As we all know it is quite expensive to make the healthier choices so I often looked in the local newspapers for coupons for the products that I am adding into my life.
After making the necessary accommodations to your everyday diet, it is best to think of ways to stay active. I never had time to go to the gym. So I would walk the dog and go outside and play with my kids. They would be apart of my daily routine every single day. These ideas not only helped me get down to my goal weight but, I have been able to maintain it ever since.
Water is essential to life. Water is also essential to staying healthy, fit and to even lose weight. Surprised? You shouldn't be. Water is necessary to keep your body moving, everything flowing, and without an adequate amount of water on a daily basis, health problems can be avoided. In my experience, water has helped me eat healthier and stay healthy, and even has helped me in my constant battle with my weight and body concerns.
I try to drink at least four glasses of water in the morning, often before I eat breakfast. I also try to drink water before a meal, because it helps me to eat less food, and really think about what I am eating. Water is helpful as a diet companion, because it has zero calories and you can drink it all day without feeling guilty or bad about yourself. I find that water is the most useful when I am trying very hard to focus on what I am eating on a daily basis. It's easier to feel full after a glass of water and to turn a piece of cake down when you've filled up on your dinner and water.
My goal is to drink a minimum of eight glasses of water a day; I usually exceed that amount. I find it less of a challenge than most people, because I don't mind not having a fruity or carbonated beverage with my meals. In fact, I find that drinking water helps me taste everything better and savor all of the flavors of a meal easier. Water is necessary when I work out, as well. It's important to exercise, but just as important is drinking water and staying hydrated. Water is so crucial to life, and especially on a daily basis, and we need to do a better job at remember it and using it every day!
I always thought that drinking a lot of water was just a way to cut calories and that drinking water was not nearly as important as it is...then I realized that it has many other benefits. Drinking water does many things, gets you moving, keeps you hydrated, and helps you keep off the pounds. Drinking water is a staple to living a healthier and more energized lifestyle.
Once you introduce more water into your lifestyle, a healthier and more fitness friendly lifestyle will follow. Of course, drinking soda and sugary drinks are bound to help you add on the pounds, this is no secret, but no one ever realizes the other effects it has on your body. The sugary drinks are weighing you down, literally. A soda has more sugar and calories then are necessary, and most people reach for a soda when they are thirsty. In actuality, this soda is causing you to be more dehydrated. It is an endless cycle that will add calories, extra weight, and could lead down the road to diabetes and other heart related illnesses. By adding more water into your diet, the body is refreshed.
Once the calories are cut, and the water is in the system, we can move on to the other benefits of drinking water. By drinking water, it does save calories, but it also helps your skin get that hydrated glow. Dehydrated skin is going to make you look older, and lets face it, no one wants that! Drinking water helps with hydration on the insde, as well as the outside. Drinking water also helps with headaches, and moodiness. It balances out your body and helps you feel better. Many people confuse hunger with dehydration. These same people, then overeat, and feel lethargic. Drinking water does the opposite, it energizes you. Once you feel better and have more energy, you are more willing to get out and do things.
By being properly hydrated, you can feel good, look good, and finally live your life to the fullest. It seems silly...but it is true, drinking water is the best fitness tip there is.
The importance of eating breakfast cannot be overstated. We've heard it for our entire lives, but for most of us, breakfast is a cup of coffee (or six) and nothing else. If you're looking to maintain your current weight, breakfast is a must.
Think of it this way... if you skip breakfast you are effectively starving yourself from the night before until lunch. Your body responds by slowing your metabolism to compensate. Your energy suffers and those calories you take in from lunch and afternoon snacking affect you even more. Not to mention that skipping breakfast makes it more likely that you'll overdo it with lunch and afternoon snacking. The problem is that most people aren't hungry when they wake up, or they're too busy to stop and eat something. So eating something for breakfast is important.
But with that said, not just any breakfast will do. Obviously donuts or fast food breakfast sandwiches won't help you maintain your weight. So what's a good breakfast option? This may seem like an odd choice, but string cheese sticks make for a great breakfast food. One or two sticks in the morning will satisfy your stomach, and keep your metabolism burning until lunch. And the protein and good fats you find in dairy products will keep your energy levels steady. For people who don't feel hungry when they wake up, a cheese stick is a light, easy to eat option. They're also relatively cheap and require no preparation. For most people, the easier a food is to prepare and eat, the more likely they'll choose it in the morning before work. If cheese isn't your thing, or you're lactose-intolerant, there are any number of other foods you can choose from. The important thing is to have an easy, healthy snack on hand to start your morning off right. Granola bars, a handful of trail mix, even low-salt pretzels are all fine choices. Just think of something light, easy to eat, and not too heavy or sweet.
Remember, breakfast doesn't have to be a chore, and it's way too important to skip. If you want to maintain your weight, eating at least breakfast snack is crucial, instead of skipping breakfast altogether.
Hula hooping can be tons of fun and great for your health. Many people think of hula hoops as a children’s toy, or something outdated, but adult sized hula hoops can be great exercise. Not only are they tons of fun, but they provide a great cardio and abdominal workout, and are good for your back. The workout is low impact, so you don’t need to worry about your knees, ankles or other joints. The motion used to hula hoop also requires you to use many muscles in your back which makes it loosen up. So, if other cardio activities cause you pain or discomfort, hula hooping may be a great option for you.
Hula hooping helps to increase the flexibility of your spine, which can help eliminate back problems and discomfort as well as avoid future injury. You can also work other muscle groups such as your legs and arms by hooping on your legs or learning new techniques. The cardio benefits of hula hooping can also help to regulate blood pressure and improve your hearts performance. Also, since hula hooping is fun, it makes exercise less of a chore. Improving your skills and learning new techniques provides entertainment and presents new challenges for hula hoopers.
Hula hoops are also inexpensive when compared to many other fitness choices such as treadmills or joining a health club. Going to the gym may also be inconvenient or simply difficult to motivate yourself to do. Investing in a hula hoop generally only costs between $20-$40, and is more enjoyable than going to the gym. In my own experience as a hooper of a year, it has eliminated my back pain, improved my cardio performance and helps me continue to lose weight. When I first started, I could simply hoop on my waist, but after practicing, I can hoop on my neck, knees, elbows, and do many tricks which help keep hooping enjoyable and challenging. Try one out today!
Many people today struggle with health issues. Many of these issues would be resolved if people would exercise more often! Going running is an amazing solution. I go running every morning and I absolutely love it! It helps with so many things. It helps to keep unhealthy weight gain to a minimum by burning calories. It keeps your heart pumping hard and really active.
Heart disease is a very scary cause of death. Running keeps your heart healthy and strong. It can help improve your breathing. Running also gives more energy! It may seem weird that working so hard can make you feel less tired, but it is so true! After I go for a run, I have so much energy and I am ready to do anything with my day. Running can also strengthen your muscles. It helps tasks become easier because your body is physically stronger. I love to garden, and I have longer endurance to be outside pulling weeds or hauling bags of soil because I run so frequently. Running can even help your mental health. People who struggle with depression are encouraged to exercise. It helps to get the chemicals in the brain balanced. It also helps you feel productive and to feel like you have accomplished something.
I believe also helps people to reach their goals. When you are able to do something physically, like run every day, it shows you how strong you really are. Then, when you have goals at work that you want to reach, you feel like you have the strength to do it. Running can even become a lifestyle. It helps you to feel like you can be active and involved. It helps you to know that you can accomplish a lot with dedication and diligence. I absolutely love to run every day!
My biggest health tip is to stay ahead of colds before they can grab hold of you because then your life is on hold for a week or so and you have to curtail your activities without even feeling good enough to do anything fun. What I do is stay alert to how I am feeling. I pretty much know which sneezes and sniffles are normal parts of my life and am aware of when I start to sneeze a bit too much or feel tired or ache a lot.
At the first little sign of illness, I grab the echinacea, the zinc, and the vitamin C. I usually take a multi vitamin and some calcium every day, but when I feel that a cold might be coming on, I take two or three echniacea tablets during the day, about 1500 to 2000 mgs of vitamin C during the day, and one small tablet (about 20 mg) of zinc during the day. I also take it a bit easier and give myself a rest during the day when I can and try to eat a lot healtheir, meaning that I will eat a couple of pieces of fruit for lunch and stir some vegetables into my whole wheat pasta in the evening.
Just following this plan for a day or two means that I very rarely if ever get a full blown cold and so I'm hardly ever feeling so bad that I have to miss work or some fun thing that I have on my schedule. I consider it to be an exercise in awareness akin to meditation to stay on top of my own health without getting obsessive about itso getting to know myself in this way is not just about staying physically fit, although that is certainly a big plus, but is as much about staying mentally fit and aware of what is going on with the body, mind, and spirit connection.
For many years, I suffered from nasal congestion. When I developed seasonal allergies at about the age of 30, I could hardly breathe, and my eyes would water and almost swell shut. The approach I took for decades was to use over the counter medications, usually antihistamines. These medications offered brief relief, usually made me extremely drowsy and dehydrated my system.
I did try one prescription antihistamine, but found it didn’t work as well as the over the counter medications, plus it has serious side effect I would rather avoid. I would use some environmental strategies to avoid the congestion. I stopped hanging laundry outside to limit the pollen that got on my clothing. Smoky areas were also avoided. Frequent showers during the times of the year when the pollen count was high helped some, as did staying inside with the air conditioning on. These solutions, although somewhat effective, were not entirely satisfactory, as I began to withdraw for activities and place where I would encounter the pollen. Gardening, a passion of mine, became almost a dangerous activity. I dreaded when my children would have outdoor sporting events, especially in the late summer and fall.
Finally, I noticed if I swam, I got some long lasting relief from the symptoms. I did some research, and discovered that the mechanism for this relief was probably cleansing of the nasal passages with the treated pool water. One claim I kept reading about was that saline rinsing of the sinuses was recommended to control and prevent the effects of allergies. There was a variety of ways to accomplish this cleansing; I chose to try a saline cleansing system with a squeeze bottle using treated water to rinse. What a difference! I now use the saline rinse at least daily, usually during my morning shower. It is a strange sensation, and one that I would not have thought to seek but for the juxtaposition of the swimming pool relief and the research. Although I still need an occasional antihistamine during the height of the ragweed season, the rinsing has simply acted to remove the offending pollen for my nose, which is where it lurked in the past, tricking my body into the allergic reactions. I highly recommend a neti pot or a bottle saline rinse system for everyone—it is just one more way to keep a vital area clean and limit or eradicate allergy symptoms without ingesting chemicals.
Have you ever suffered from severe heartburn after over indulging on your favorite meal? Or possibly you have been pregnant and suffered from the dreaded morning sickness? Maybe you have been infected with strep throat or had pain from post nasal drip? For each and every one of these problems there is a man-made medication that you could purchase from any pharmacy. Yes they may help... but what are the ingredients that make up these man made medications? Wouldn't you rather try a remedy that is not only harmless and natural but also a tasty treat?
If you are anything like me you would prefer not in put toxic chemicals into your system, and although the medications are approved by the FDA they are still toxins that can potentially harm your body. Next time you are suffering from, heartburn, sore throat or morning sickness simply consume some peppermint. It can be in the form of tea or peppermint extract, or the hard candy peppermint... which is my personal favorite. Within minutes you will start to feel your heartburn subside. If taking this to remedy a sore throat you will feel relief in just a few seconds!! For morning sickness it will take just a few moments...It is simply amazing! If only everyone knew that they could use such a simple food item to fix so many issues inside your body. No more need to ingest harmful chemicals just to feel better.
Although certain forms of peppermint are better for each symptom, if you are suffering from a sore throat the best remedy would be a hard candy peppermint, which will work as a lozenge of sort. If the issue is morning sickness or heartburn the tea with peppermint would be your best bet because it is warm and soothing and travels quickly to the Esophagus and stomach. Whatever your choice it will be helpful and completely natural.
It's hard to deny the sweet, juicy goodness that is a blueberry. What's even more fascinating, however, is how this simple blueberry is unknowingly becoming known as the "brainberry". The health benefits of the blueberry are honestly mind-boggling. For starters, the antioxidants in blueberries are extremely high. They help keep your immune system up and running to the fullest of its" capability. These berries contain an extremely high Vitamin C count. Because of this simple fact, blueberries are often used by people to assist with the prevention of certain types of cancers.
It goes beyond that, though.
New studies are beginning to also show that blueberries can improve memory. Blueberries are also very beneficial to the cardiovascular system inside of your body. Blueberries can also benefit someone who is suffering from type 2 diabetes. It plays a positive role on one's blood sugar, therefore making it safe to incorporate this delicious fruit into the diet. In order to be able to receive the full benefits that blueberries have to offer, it is often suggested that these little guys be eaten organically. While it is still immensely beneficial to eat them from any old grocery store, those blueberries are often sold in huge bulk, and sprayed with pesticides before being shipped to the market. About two cups of blueberries are usually recommended for a healthy dosage of the good stuff, however, scientists have found that there is a huge, and positive, difference between someone who has consumed two cups of blueberries, and someone who consumed three. This brainberry is considered one of the healthiest foods in the entire world. With a reputation like that, it's no wonder that the benefits are out of this world. And it certainly doesn't hurt that they are absolutely delicious!
Enjoy some blueberries today – you and your body will certainly not regret it!
Acupuncture can help just about everyone, regardless of what their health problem is. A lot of people think of acupuncture and Chinese medicine as a new form of healing, but it is actually over 5,000 years old. It is one of the oldest systems of medicine in the world, and they’ve had a long time to observe what works and what doesn’t work.
Acupuncturists treat patients using thin filament needles and supplementing with traditional Chinese herbal formulas in either a raw decoction, granules or teapills (which look like small brown pills). The Chinese system of medicine is based on observation and common sense - if a treatment doesn’t work, they don’t continue it. Their system of treatment progresses from less invasive to more invasive. They start with diet and exercise, and if these approaches don’t solve the problem, then herbs and acupuncture are used to get to the root of the problem, and not just treat symptoms. Each person is interviewed about their issues from head to toe, then diagnosed with a “pattern” not a disease. By treating this pattern, acupuncturists can treat the individual and the unique way the patient expresses disease, instead of giving everyone with the same “disease” the same treatment and getting individual results. For example, in Chinese medicine, there are three different patterns of “wasting and thirsting” disorder that correspond to the western disease of diabetes.
These three patterns can be divided in the Upper, Middle and Lower Jiaos (think upper, middle or lower body). So the acupuncturist would diagnose the pattern depending on where the diabetic symptoms concentrate, then treat accordingly. That does not mean, however, that diseases like diabetes should be treated with acupuncture alone. Healthcare works best when it is a blend of modalities tailored to what the patient needs. Chinese medicine excels at treating chronic conditions and is an excellent adjunct to western medicine, however, many medical conditions still need to be monitored by western medical doctors.
Neither east nor west is best, but by treating from both directions the patient can be steered towards better health and greater balance.
Americans spend millions each year on expensive diet plans and gym memberships when they could simply follow a few simple steps in maintaining a perfect figure. While most people stress strenuous exercise and a well-planned out diet, this is not necessary. All you need to lose a significant amount of weight is a computer, internet, and the food you already own.
I lost 25 pounds this past year by doing just that. My daily regiment began with 5 minutes of stretching every morning. Then I would go on youtube and find Winsor Pilates 20 minute abdomen and stomach Pilates routine every morning except Friday and Sunday. Other 20 minute Winsor Pilates workouts will do but make sure you feel some burning in your abdominal region. None of these exercises should cause you to be out of breath or cause much sweating. The workout should make you feel refreshed and awake. Drink plenty of water after the routine and eat a cup of yogurt or a whole grain fruit bar for breakfast. You should plan on eating 5 times a day every 3 hours. Make sure the meals are small. Try cutting down everything you normally eat to half that amount and continue your snacks in between. For instance, eat half a tuna sandwich instead of eating a whole tuna sandwich for lunch. 3 hours later eat an apple or a small salad. If you get hungry drink plenty of water. This might be very difficult in the beginning but it gets much easier after a week. If hunger is too much of an issue in the beginning, bring a couple of saltines and eat 2-3 or bring a bag of dried fruit and snack on a couple while at work. After a while your body will grow accustomed to the schedule and you won’t have to cheat with saltines or berries any more. Try to at least find situations in which you can walk around for at least 15 minutes 3-4 times a week. For instance, walk around your house while talking on the cell phone or during lunch breaks or to the store down the street.
It may sound basic, but the best tip I have is to take the proper amount of vitamins to help your body stay healthy. When I began taking the recommended dose of vitamins for women, I experienced a lot of changes that surprised me. I began to feel a lot better, and I felt an increase in energy. The increase in energy is worth its weight in gold, because I was experiencing a lot of weight gain due to lack of activity because I was tired all the time. I have an extremely stressful job, and when I would get off work I would feel so beat that I began to lead a sedentary lifestyle of sitting on the couch, barely cleaning up, and watching television. It was terrible! I knew that i would only keep gaining weight if I did not make a change, and the first thing that a friend told me about was vitamin B12. I began to take it, and I felt the results immediately. Vitamins help your body work as good as it can, and as efficiently as it can. I never realized how unhealthy it is to not supplement your diet with vitamins until I started taking vitamins. It is almost incredible to see how much better your body operates with the correct amount of water everyday, and the recommended dose of vitamins for either men or women. I began to take a cocktail of vitamins that were included in a multivitamin that I purchased at the drug store. It is my best health tip because it is so easy to do, and also because it hardly costs anything to buy a bottle of multivitamins. Your body is a machine, and to get the best operation from it you have to nurture it and give it what it needs.
Everyone has probably heard about Yoga; it's a great way to release stress and to strengthen your core muscles. However, not everyone has to be Yoga enthusiasts to benefit from the following exercise. The following exercise is especially helpful to those who suffer from Anemia, Anxiety, or any general circulation problems. What you will need is a generally open space (so your arms have enough room to be fully extended to your sides) and a large towel. The towel needs to be long enough to be held shoulder-length apart, straight in front of you. Now, you may think it's silly that a towel is involved, but its actually what will help you get through this stretch movement. When you have the space and towel ready, you hold the towel in front of you (tightly) shoulder-width apart. Next, you gently move your arms up (so now your arms are above your head, still strongly holding the towel). This is when you finally realize the reason for your strange exercise companion; now you slowly move your arms (as straight as can be) behind your head, towards the back and then towards the floor. Your arms should have rotated completely around your head and now back to your sides, from the behind. I would suggest repeating the movement 2-4 times, slowly; doing the movement too fast may lead to the pulling of a muscle, which no one would want! This exercise is great for opening the heart muscle, and increasing circulation. It's also beneficial for getting rid of tense shoulders and arms. Repeating this exercise once a day will refresh and increase blood flow from your heart, chest, arms, and shoulders. When doing it the first couple of times you may experience a sort of tingling sensation in your arms, however, that can be reduced by holding the towel a little farther than shoulder length apart. This exercise can be done as part of your general warm up and/or cool down for exercise routines, or done on it's own as a stretch movement when needed.
This might not be the most interesting tip for healthy living, but it is guaranteed to lead to a better lifestyle. And, it is simple. In order to be healthy, one needs to regularly schedule time to run. I am sure that most people are aware of the healthful benefits of running. It is a cardiovascular exercise, in that it raises your pulse and gets your blood flowing. It also strengthens your muscles, particularly in your legs. And, it is aerobic exercise, because it gets people breathing hard. All of these benefits lead to a more healthy life. Take my life for an example. I spend my days at work, sitting at a computer. I tend to overeat, and I tend to focus more on meat and sweets, instead of fruits and vegetables. Because of my lifestyle, I was at risk of high blood pressure and high cholesterol, and becoming overweight. But, I decided to do something about it, and I started to run. I don’t run every day. I only run about three to four times each week, and that is only dependent on the weather. And, running only takes about twenty to thirty minutes in the morning. It was difficult starting out. I found that I was not able to run that far, or for that long of a time. But, after several weeks, I began to notice that I was not as tired, and that my lungs were not as strained. So, I pushed myself further and harder. I don’t plan to run marathons, but I do want to do something active to keep my lifestyle healthy. And, while there are many health benefits to running, the best reward is that feeling that one gets when they get back home from a run, and they feel good. It is worth running just to have that sense of accomplishment every morning.
Carrot juice is high in fibre and nutrients which help to burn fat, and a glass a day could help you lose a pound in 3-4 weeks. Cinnamon, another fat burner, sprinkled onto your daily yoghurt could burn an extra lb or two a month. Not to everybody's taste, but swapping your normal cow's milk based cheese for cheese made from goat's milk will help your weight loss as it contains 30% less calories. Getting up earlier so you have time for breakfast can help your diet - it will kick start your metabolism thus lowering your calorie intake during the day. Make time during your busy daily routine to sit down for your meals. Doing this means you'll eat less calories than you would if eating on the move. And finally, having sex is good exercise, pleasurable, and calorie burning. And you don't need a gym.
Vitamins and minerals are an essential part of our daily diet. For our wellbeing the Government sets a recommended daily allowance (RDA) to encourage us to get a minimum of basic nutrients. In the U.S. the recommended amount of vitamin C is 90-100mg; in Europe it is 80mg; but here in the UK it is just 60. As usual, the experts appear to be divided.
One thing not in dispute is the fact that this particular vitamin is vital to our wellbeing. And as it is water soluble and cannot be stored in our bodies like some vitamins, we need to take it in some form on a daily basis. It can be found in citrus fruit, brocolli, red cabbage, tomatoes and orange juice. Essential for collagen formation, it strengthens skin tissue and assists in the healing of wounds.
A healthy lifestyle doesn't just happen - it requires a constant input from us. So here are a few snippets of hopefully useful information to help you on your way. You can help lower your blood pressure and reduce muscle tension by practising deep breathing - no equipment required, so no excuse. Try and adopt a more positive and optimistic outlook on life. Try to be more sociable. Laugh more, preferably when there is something to laugh at or someone to laugh with, as this can boost your immune system. Stroking a pet cat or dog is beneficial as it can very quickly lower stress levels. Reduce your BMA to a recommended level for your height and weight. Over a quarter of a million deaths each year are attributed to poor nutrition and lack of physical activity. So learn to eat sensibly and get regular exercise. In summary, try to adopt as many of these tips into your daily routine as you can - and you will have a healthier lifestyle.
It can be very difficult to avoid a diet of fast food. Whenever we go out we are surrounded by burger bars, pizza parlours, chippies, and supermarkets - all selling the stuff they know we crave. And if we are not out and about we are indoors where our tv's are bombarding us with ads for takeaway type food. Because it is all so readily available and affordable it can quickly become a habit.
Processed foods contain various combinations of sugar, salt, and fats. According to research these tend to make us want and eat more sugar, salt, and fats. So we need to redress the balance by cutting back on our weekly intake of these fast foods and replace them with fresh fruit, vegetables, and meats. We can, of course, indulge ourselves with the occasional ready meal or takeaway.
Did you know that the RDA - Recommended Daily Amount - of physical activity for adults is only half an hour of 5 or more days a week? (And it's one hour for children). Fortunately you do not need to do the entire thirty minutes of exercise in one session, shorter bouts of activity are apparently equally as effective. This physical exercise is necessary to help promote and maintain a healthy lifestyle.
The really good news is that even moderate physical activity such as brisk walking is beneficial to good health. So, wherever and whenever possible opt for the stairs rather than the lift or the escalator. Park the car a little further from the shops and walk the last bit. If you use the bus, walk to the next stop along, or get off the bus a stop or two sooner. You don't need a dog or a gym to get your exercise - though these are more sociable options.
If you want to prolong your life (and who doesn't?), then here are a few tips. Five actually, in no particular order. Reduce the stress in your life. It's OK in moderation but people who live their lives highly stressed are increasing their risk of heart problems. Stop smoking. If it has any benefits they are vastly outweighed by the known health problems caused by the effects of smoking. The Mediterranean diet is best for your heart according to research. That doesn't mean quitting your job, selling up, and moving to Italy or Spain - nice idea though it is. It does mean eating lots of fruit and vegetables, more fish, and using olive oil for cooking. And a small amount of red wine is permitted.
Sleep. A good night's sleep is very beneficial and will help prolong your life. Try to get about seven to eight hours a night, and take your evening meal at least three hours before you go to bed. And finally - exercise. Research has shown that you can reduce the risk of a coronary by up to 50% by taking regular weekly exercise. Swimming, walking, cycling - just a few of the options open to you.