Archive for the ‘Health And Fitness’ Category
Discover the Importance of a Healthy Lifestyle
We all know that a healthy lifestyle plays a crucial role in achieving and maintaining good health and the fact that the health and fitness industries are making billions every year goes a long way in highlighting the importance of a healthy lifestyle. So, if it is so widely known that a healthy lifestyle is so critical, then why is it that the health sectors of most western countries are overloaded with people suffering from illnesses that are directly related to unhealthy living? And why is it that obesity rates in many developed countries are at dangerously high levels?
The answers to these questions, I feel, are very complex and do not necessarily reflect peoples ignorance of the importance of a healthy lifestyle. I do believe, however, that the demands of modern living don’t often afford us the time to really reflect on the benefits that can be gained from healthy living, nor does it make it easy for us to live a healthy way of life on a daily basis. In this modern technological age we are also becoming more dependent on finding instant and easy solutions to life’s problems and this may have led us, as a society, to forget the basic principles behind living a healthy living.
The importance of a healthy lifestyle goes far beyond our physical health though. While, naturally, implementing healthy lifestyle practices does benefit us physically it also has a major positive effect on all other aspects of our lives. The benefits of healthy living include:
• Eliminating and reducing chronic illnesses such as diabetes, high blood pressure, heart disease and other obesity related diseases
• Reducing the risk of depression and other mental illnesses
• Increasing energy levels
• Improving fertility, sexual function and libido
The importance of a healthy lifestyle is realised in many aspects of our lives. When we improve our physical health and wellbeing we also feel the benefits mentally and emotionally and living a healthy lifestyle allows us to develop a more positive outlook on life. When we feel happier and healthier we begin feeling better about ourselves and, as our self-esteem and confidence increases, we notice a big change in our relationships with others. People are naturally drawn to individuals who have a positive radiance about them and a healthy lifestyle can certainly help us to become someone that others want to be around. This not only has a positive effect on us as individuals but can do wonders for us on a professional level as well.
When looking at how healthy living can affect our lives it is clear that we can’t afford to neglect the importance of a healthy lifestyle. But healthy living goes far beyond just improving our diet and adding some exercise to our daily routine. Changing old habits does take some hard work and commitment but not only is it possible but it is certainly well worth it.
By: Juliet Jansen
Simple Lifestyle Changes For Heartburn Cure
While the modern lifestyle offers a wide variety of comforts and luxuries, it also has its own set of problems. Heart attacks, hypertension, cancer and even heartburn are all modern-day diseases that are a result of sedentary lifestyle, improper eating habits, erratic schedules and so on. This is the main reason why doctors all over the world, recommend lifestyle modifications for treating various disorders including heartburn.
Here is a list of simple lifestyle changes that can help you prevent those ugly and painful bouts of heartburn:
Lose Weight – As is already known, overweight and obese people are at a higher risk of suffering from heartburn. This is because overeating can increase the amount of acid in the stomach. By reducing your overall food intake and by losing weight, you will reduce the amount of acid in your stomach and thus decrease your chances of suffering from heartburn.
Healthy Diet – Maintain a food diary and note down the foods that trigger your heartburn. You will notice that simply by cutting out on such foods, you can dramatically reduce your heartburn bouts – in terms of their intensity as well as recurrence. This does not mean you have to avoid all your favorite foods, just limit your intake and maintain a balanced diet. Also increase your intake of high fiber foods, as they help in binding the stomach acids together and help in both preventing heartburn and establishing a heartburn cure. Include more of apples, berries, oats and other such high-fiber foods in your diet and see the remarkable effect these have on your heartburn.
Low Carbohydrate Diet – Foods rich in carbohydrates like bread and pasta are known to trigger heartburn in certain people. While this is not clinically proven, a lot of people who followed a low-carbohydrate diet noticed improvements in their heartburn.
Quit Smoking – Tobacco is one of the biggest culprits behind heartburn as it contributes to an increase in stomach acids. Also if you have been smoking since many years, you are at a greater risk of suffering from Esophageal Cancer & Barrett’s Esophagus. Say No to smoking, if you want to get rid of your heartburn.
Avoid Alcohol – Alcoholic drinks especially wine and beer are powerful triggers for heartburn as they lead to an increase in stomach acid. If you cut down on your alcohol intake, you will notice remarkable improvement in your heartburn too.
Chew Gums & Candies – You would have noticed that chewing a gum or a candy, greatly increases the production of saliva in your body. Saliva is a great way of neutralizing the stomach acids naturally and preventing heartburn attacks. However, these do not include nicotine-replacement lozenges or throat tablets, as they can end up increasing your heartburn.
Sip Herbal Teas – There are a wide range of herbal teas available these days, that can help prevent heartburn from occurring and reduce the intensity of symptoms. A lot of these herbs are known for their healing qualities, when taken in a diluted form and can provide quick relief to heartburn sufferers. Some herbal teas you can try are Chamomile, Peppermint, Parsley and so on.
Vitamins & Minerals – Vitamin deficiency can also be a cause of recurring heartburn, thus it is best to check if you are suffering from any such deficiencies. Increasing your consumption of vitamins such as Vitamin B12, Vitamin C etc can help alleviate heartburn and improve your overall health.
Adjust your Pillow – Many heartburn sufferers find raising their pillows by a few inches, an effective way of preventing heartburn. This may be because by raising the pillow, you are aiding gravity that further prevents the flow of stomach acids into the esophagus. You can also buy special pillows that are specifically designed for nighttime heartburn sufferers.
Drink more juices – Fresh cabbage and potato juice can help prevent heartburn to a great extent. Aloe Vera juice is another great option for reducing heartburn bouts and alleviating its various symptoms.
By following the above mentioned simple rules and adjusting your lifestyle just a bit, you can prevent heartburn to a large extent and in some cases, get rid of it completely.
By: Liz Evans
5 Easy Healthy Lifestyle Tips
Instead of picking your biggest challenge, consider starting where you know you can be effective, where you can get some lasting bang for your buck, and where you can start growing motivation and momentum.
Here are five relatively painless and struggle-free tips to help you create lasting healthy habits:
1. Get some zzzzzs. Sleep affects just about everything we do and without enough sleep, we all tend to unravel. Inadequate sleep affects your cravings, your metabolism, your energy level, mood, activity, focus and motivation. If you aren’t regularly getting seven hours of sleep a night (or more) this is the first area to address. If you are exhausted and try to keep going, you aren’t likely to be effective and you’ll probably be drawn to mindless “zoning out” activities that are really just busy work. Go to sleep instead.
2. Identify your trouble spots. Don’t just focus on what you want to do. Be smart and identify the things that have led you off track in the past. A positive attitude is great, but a proactive plan for how you will do it differently this time is even better.
3. Grow tools for managing emotions and stress. Emotional eating (including stress eating) is one of the primary causes of overeating, weight gain, and weight regain. Without the strategies you need, stressful situations can trigger very unhealthy (and self-sabotaging) responses such as overeating, smoking, alcohol use, avoidance, or numbing out in front of the computer. Hard times are also the time when many women abandon or lose track of health, fitness, and wellness goals. Instead of only focusing on what you’ll eat or when you’ll work out, invest some energy in addressing any real issues that are the trigger for the habits you are trying to kick.
4. Don’t lose yourself. One of the biggest reasons that busy women get off track is that they get distracted by other life demands.
• Designate a time to check in with yourself-at least weekly-and evaluate how things are going. Use this time to schedule the additional time you’ll need throughout the week for exercise, stress relief, meal planning, etc.
• Post your goals somewhere where you will see them and be reminded of them regularly. Make sure you identify milestones along the way to your big goal and reward yourself for reaching them.
5. Keep it positive. Don’t ignore your mindset-it has the power to impact your mood, your energy level, your choices and your progress. Focus on what you’ve done rather than what didn’t happen.
Acknowledge the accomplishments (change is difficult) and celebrate your achievements along the way. Adopt the mantra, “I’m doing my best” instead of “I have to get it perfect” and you’ll be much better prepared to keep going when the going gets tough, recognize your progress and your efforts, and take good care of yourself along the way.
By: Melissa McCreery, Ph.D.
Lifestyle Changes to Prevent Hemorrhoids
Preventing hemorrhoids is the best way of dealing with them. They can be one of the most embarrassing and frustrating health problems to have. With that, there are a number of things that can be done to prevent hemorrhoids. You will first want to understand if you are vulnerable to them. Obese males over 50 years of age with digestive problems are most susceptible to getting hemorrhoids. Those who also spend a lot of time standing or lifting heavy objects are vulnerable. Regardless of your profile, it is a good idea to take preventative steps to promote a healthy lifestyle that can reduce your risk for getting hemorrhoids.
Changing your diet can help to prevent hemorrhoids. Nutritionists and doctors alike, will recommend a fiber rich diet to help prevent hemorrhoids. Fiber is important because it adds bulk to the stool making it softer and easier to pass. Dry, hard stool is difficult to pass through the anal canal, which leads to straining and enlarged blood vessels. The increased blood vessel size is involved in most types of hemorrhoids.
Hemorrhoid diets include lots of fruit, vegetables and water. Fiber supplements are also a good idea if you are vulnerable to hemorrhoids. There are several over the counter supplements available to keep stool soft and bowel movements. Stool softener is also a choice, though a doctor should be consulted before its use. They should be used with care as too much fiber without enough water may cause gas and increase constipation.
Hemorrhoid sufferers are often afflicted with Irritable Bowel Syndrome (IBS). Having severe constipation makes you vulnerable to hemorrhoids as it leads to severe straining. Bowel movements need to be as painless and free from strain as possible. One should not strain or hold off bowel movements. Stool can become hard and difficult to pass when it is held on to. Your bathroom habits can help in preventing hemorrhoids.
Regular exercise can be very important in preventing hemorrhoids. The primary risk factor for getting hemorrhoids is being overweight, so an exercise program designed to lose weight can be an important prevention tool. Obesity causes strain on the body’s blood vessels and can cause then to be become enlarged and result in hemorrhoids. Incorporating physical activity into your daily schedule will significantly reduce your likelihood of preventing hemorrhoids.
By: Elizabeth Radisson
Fast Action Weight Loss Versus Lifestyle Maintenance
For many people, dieting is a part of life that they have come to accept as part of their daily grind. However, there are some diets that can do more harm than good so it is important to make wise decisions around your dieting choices. It is crucial to choose a diet that is going to be healthy and effective for you rather than bad for your body, thus helping your body instead of harming it.
Firstly, you need to choose a diet that you can live with so that it is sustainable for you in the long term. You need to be able to still enjoy special treats with family and friends so you could look at how you can build your diet around some of your favorite foods rather than going for complete deprivation. Look at the food groups and make sure you are having enough of each one. To find the diet that best suits your needs, you must look at all of these factors.
Diets to avoid are:
• Any diet that restricts you to eating only one food e.g. the raw cabbage diet…no one food can provide all of the nutrients your body needs.
• A diet that cuts out an entire food group…definitely not healthy
A healthy diet will have you eating foods from all main food groups and will advise you to avoid unprocessed and low nutrient foods. You also need to be drinking at least 2 litres of water each day.
It is okay to use meal replacement shakes and energy drinks but remember that you should not use these for your entire nutrient intake.
Of course, the other important component of a healthy diet is exercise. If a diet says you can lose weight very quickly without dieting, be wary. it isn’t healthy to lose the weight too quickly
Remember, exercise should complement your diet, and you need to be consuming sufficient nutrients to maintain this extra exercise. For instance, if you are running or lifting more weights than normal, you can have more meals or larger portions. Also remember that this requires you to drink more water.
By following a healthy diet you can burn fat and gain muscle but just be sure that what you are doing is what is best for you and is a sustainable way of living. Don’t make the mistake of being so obsessed with dieting that you miss out on the truly important aspects of life such as family and fun.
By: A. Wolski
Prevent Acne by Maintaining a Healthy Lifestyle
Longing for the blemish free skin you’ve always dreamed of? Tired of using different products and acne preparations, one after the other, to help counter the problem? If you are having acne problems, you are not alone. Studies show that at least 80% of all people suffer from cases of acne at least once in their lives.
Acne is more common in teens and young adults. It tends to go away as people reach their 30s. However, there are cases when acne refuses to go away and persist even in people in their 40s!
You are familiar with that old adage, “prevention is better than cure”. How true that is, more so in this case! Preventing acne can save people from the mental anguish brought about by acne outbreaks. In our society where first impression and physical appearance counts, it is a must to avoid acne at all costs. How? Here are some tips in preventing acne and maintaining a blemish-free skin.
Eat a healthy and well-balanced diet. Although there are still no conclusive studies defining the role of diet in the outbreak of acne, it is best to maintain a healthy and well-balanced diet. Load up on foods rich in beta carotene such as carrots, cantaloupe and other yellow-orange fruits and vegetables. As much as possible, go for organic fruits and vegetables! These contain additional nutrients essential in maintaining a healthy skin. Drink plenty of water. Water is vital in maintaining the skin’s natural elasticity and suppleness. It is also essential in helping the bodily systems to properly eliminate wastes. Go for that 8 glasses of water a day and help flush the toxins in your body! Incorporate exercise in your daily routine.
Move your body! Flex those muscles! Regular exercise brings tons of benefits to our heart and body. The physical exertion from exercise increases blood circulation and provides enough oxygen to every cell in the body. We all know how important oxygen is to our body, don’t we? Sweating also helps in eliminating toxins accumulating in the body. Do away with smoking and alcohol. Alcohol intake causes the blood vessels to expand resulting in the production of red spots and itchiness in the skin. Smoking, on the other hand, destroys the vitamin C in the body and damages the elastic tissue that maintains the suppleness of the skin. Maintain a regular skin cleansing regimen. It is important to cleanse the face regularly to promote the overall wellness of the skin. Clean your skin ever so gently to prevent the accumulation of dead skin cells, bacteria and dirt, which may clog the pores. Remember also to tone, moisturize and exfoliate your skin regularly.
Use sun block when going outdoors. Protect your skin from the harsh elements of the outside environment. The sun, the wind and environmental pollutants can severely damage your skin which may lead to irritation and infection. So be sure to always wear your sunscreen.
Finally, have adequate rest. Stress is known to cause an imbalance in the hormonal system. When it goes unchecked, stress may lead to various health-related problems including acne outbreaks. Be kind to your body. Give it a chance to rest.
By: Michael Russell
How to Live a Successful Fitness Lifestyle
Dear Deborah
Question From Ann, NewYork City: Every time I begin a fitness program, life gets in the way, I start stalling and before I know it I’ve fallen off the wagon and gained 5lbs. I can’t really afford a personal trainer but I can see how they can help you stay on track. I’ve tried DVD’s and classes with no success. Is there anything out there that can help me?
Answer : Thank you Ann for your honesty, I know many women have similar frustrations while pursuing their fitness lifestyle. There’s a lot of new research out there in the Fitness world and from that dearth of research is a new hybrid of personal trainers. They’re called Fitness Lifestyle Coaches, they can provide both exercise and behavioral guidance and they are a cheaper alternative to a Personal Fitness Trainer. I will address your question in the mindset of a Fitness Lifestyle Coach so you will catch a glimpse of how the lifestyle fitness coaching process can work.
So, lets get down to basics and define fitness, which includes three elements. First you need a cardio challenge where the heart and breathing rate are significantly raised. The second ingredient is strength training where the muscles are challenged with resistance work. Thirdly is Flexibility, muscles need to stretch to maintain mobility. Remember, you get stiff then you get old. Trying to take on all 3 elements in the beginning may feel daunting, so don’t.
Pick one element you enjoy; all three are equally important so choosing one can be the key to starting a lifestyle in which you can consistently participate. Once one element becomes a habit, because you enjoy it, which usually takes 28 days, you can add another. Add each element gradually and in small doses so as not to overwhelm your self. Of course, if you enjoy two or even all three fitness elements, dedicate a small amount of time to each so you experience success with the designated time for each element. Be realistic in your time allotment, if you can’t live up to it you’ll feel like a failure, so choose smaller time frames and experience success. Think ‘do a little less and emphasize success’ and it builds self-confidence.
You need to find what motivates or turns you on, so to get motivated you need a Fitness Vision. This vision entails using your imagination to project into your future. Ask yourself what it would look like to see yourself living your fitness lifestyle successfully after a year or two? Visualize how you’ll look, act, eat, sleep etc. until you can feel it, see it, smell it, breathe it. By making it as real as possible to yourself you’ll start to feel the excitement bubble up in you. Now that’s getting your mojo working for you.
Now set goals for you to make that vision happen. Where am I now? How can I get closer to that vision in 3months/ 6months? On a weekly basis, what do I do? Start with small weekly goals, so you can feel a sense of accomplishment every time you meet your goals. Then every week, add a little more challenge and because you are living up to your goals successfully, your self-confidence grows.
We all know how life gets in the way, that progress is never linear. So get creative and for see possible problems. In your mind play out how these obstacles can stop you and how you can find ways to work around them. This way when the problems come up your not caught off guard and you’ll be better prepared to deal with the situation and stay on track with your fitness lifestyle.
Yes, hiring a trainer makes it easier to stay on track with your fitness, but doing it yourself can be satisfying, rewarding, and even more empowering because you have thoughtfully come up with your own solutions instead of just following orders.
A Personal Trainer shows up with exercise programs that challenge you and keep you progressing to higher levels of fitness. Where as a Lifestyle Fitness Coach challenges you to get creative, problem solve, know yourself better and break through barriers, helping you break old habits, building confidence to develop healthier new ones so you can maintain a fitness lifestyle independently.
A Lifestyle Fitness Coach will also give a training session once a week and address specific exercise needs. You can find a fitness coach by going to http://www.wellcoaches.com or just google Lifestyle Fitness Coaches.
I would love to hear from you, questions, comments, problems, accomplishments email deb@vitalsignsfitness.com. Now go out there and get your mojo working!
Deborah Caruana RN, MES, CPT, FLCoach. web: http://www.vitalsignsfitness.com
By: Deborah Caruana
Jump Into A Healthier Lifestyle
A rebounder trampoline can do wonders for your health. This is a proven fact – just ask any health conscious person. A rebounder trampoline provides people of all ages with a great outlet for their energy, and also provides for many beneficial healthy related activities.
Exercise on a rebounder trampoline
If one was so inclined, one could do a lot of good exercising on a trampoline. A rebounder trampoline can provide a place for a person to get almost all of their vigorous activity. It is recommended that in order to be healthy, one should have 30 minutes of vigorous activity about three times a week. If you were to do this on a rebounder trampoline, you could sustain the 30 minutes of activity by continually jumping on the trampoline. The vigorous activity allows for the heart to beat faster and help the blood to pump throughout the body. A person jumping on a rebounder trampoline can expect their heart rate to rise and therefore can strengthen their heart. By jumping continuously, a person can expect that they will be better able to handle stress on their heart because they have strengthened it.
Muscle Strength due to a rebounder trampoline
By jumping on a rebounder trampoline, a person can tone and perfect their muscles. Continuous jumping will help to strengthen the muscles in the legs and back, and will also improve a person’s overall muscle tone. By improving your muscle tone, you will be able to lift heavier things, use your muscles for an extended period of time, and will also be able to have an overall better health. Overall better muscle strength in all kinds of muscle groups is very important because it helps your body to be better toned and in generally better shape.
Increased Endurance
Of course, one of the best parts of cardiovascular exercise is that it helps to increase your endurance overall. It’s not the direct muscle growth that makes you feel so much better, but the ability to run for more than thirty seconds and not lose your breath. At first, you might not be able to spend more than a few minutes on a trampoline exercising, but with the persistence and practice that you’ll put in, you’ll find that soon you’ll be able to spend a great deal of time on there, jumping for as long as you like. This in turn affects your endurance for many other physical activities, including swimming and jogging.
Rebounder trampolines can be a great way to have fun while getting exercise at the same time. Make sure to do your homework when shopping for a trampoline to find the one that is best for your needs, since there are numerous different types on the market.
By: Christopher W Smith
Vegetarian Lifestyle – A Lifestyle With Many Benefits
Some people may tend to see vegetarians as cult-like people, roaming the streets to convince people to be the same, savers of chickens and cows and discriminated people in the society. But the truth is, the vegetarian culture does differ much with any other culture present in the society.
Actually, chances are that you may know some people in work, school or community who are silently enjoying the vegetarian lifestyle. Now, you can help dispel some of these negative thoughts about vegetarians and vegetarianism itself.
You can easily distinguish a vegetarian from others by simply looking at what that person eats.
Obviously, meat is a definite ‘no’ on a vegetarian’s plate.
But in case you are a vegetarian and your family is not, you can still comfortably dine with them.
With a vegetarian is in the family, you are more likely to see more soy, fruits and vegetables in the refrigerator. But the idea that vegetarians cannot go well with meat-eaters is definitely a big misconception. There are plenty of ways for a vegetarian to co-mingle with meat-eaters and most are so easy to do.
Shopping with a vegetarian is completely an enlightening trip… and a quite different experience as well. Being a vegetarian is not just about the food you do not eat but the food that you eat.
Vegetarianism is all about new approaches in choosing and preparing foods and dietary plans, which means that a vegetarian will not be buying the same foods as other people. Vegetarians are more likely to spend most of their shopping time in the fresh foods section.
Shopping with a vegetarian does not always mean the place would be the grocery store; there are so many more opportunities for a vegetarian. Vegetarians may go to a local warehouse and purchase grains and beans to replace meat for the protein requirements of their body. A visit to a farmer’s market and even to a vegetarian specialty store are also favorite alternatives to the traditional grocery store shopping.
There are always Vegetarian communities and groups that help promote the vegetarian lifestyle. With just a bit time spent being around a vegetarian will truly be a unique experience and open up your mind to vegetarianism and you will further understand why they have decided to choose the lifestyle.
By: T. J. Lashley
High Blood Pressure: Genetics, Age and Lifestyle
So is high blood pressure really genetic? Yes, hypertension is inherited, but this does not automatically mean that you will develop it yourself if most of your family members have it. However, it is not yet known exactly how it is inherited. Some characteristics and some rare diseases can be caused by inheriting single genes. But it is also known, with certain rare exceptions, that high blood pressure is hardly ever inherited in this simple way.
In most cases, high blood pressure depends on the interaction of various inheritable factors, which may only become activated only in the presence of certain environmental conditions. This is known as genotype-environment interaction. The most important of these conditions is probably prematurity, obesity in adolescence and as a young adult, sodium intake and alcohol intake particularly in early adulthood. In any case, however, it is pointless to argue about nature versus nurture, or environment versus inheritance. It is more essential to acknowledge that there may be a possibility pf developing high blood pressure and that one should be sensible about what one eats and drinks and the amount of exercise that one does.
High blood pressure may begin in childhood. Nevertheless, knowing this is of little practical use. There is already evidence that weight control in case of childhood obesity, perhaps on a vegetarian diet, may be a good prophylactic against later high blood pressure in adulthood, but not much data to support any other specific preventive actions. Generally, screening children for blood pressure is essentially a method of research, not a useful procedure in general practice and, if done at all, it must be done by highly trained medical personnel. The fact that high blood pressure begins with inheritance or in childhood does not mean that you actually had high blood pressure in childhood – just that the tendency for you to develop it as you grow older is already there. Screening is not useful for finding the equally rare cases of secondary high blood pressure, where blood pressure rises rapidly over a short period and is caused by some other illness, which is usually a kidney disorder. Knowing that a child has high blood pressure is not a very useful predictor of what will happen as the child ages. Although there is a general tendency for newborns with high blood pressure to become adults with hypertension, the association remains debatable. In a study of fourteen year olds with untreated high blood pressure (170/100 mmHg) examined twenty years after, only 17% had hypertension twenty years later.
The causes of high blood pressure in people in their 30s are generally the same as in those individuals who are older, regardless of smoking and drinking behavior. In such cases, it should be noted that most causes of high blood pressure in middle age and later life are still uncertain. The main difference is that in younger adults, there are more cases of secondary high blood pressure caused by other conditions, often those disorders involving the kidney and the adrenal glands. Everyone aged under 40 found to have high blood pressure should be referred to a consultant for individual examinations to see if it is being caused by such conditions. For the occasional person with very high blood pressure (sustained diastolic pressure of 120 mmHg or more), physicians should still monitor these individuals closely. For most people in this age bracket with raised blood pressure but below this level, routine referral for these medical examinations is not necessary – providing that the physician organizes a few simple tests and make a careful evaluation of responses to treatment. Most people who then need a medical specialist, not just for routine tests but a comprehensive and detailed search for the causes of raised blood pressure, can then usually be identified so that these individuals can get the attention they deserve, as many of these underlying causes are very difficult to find.
By: Michael Russell
