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Health Magazine

Proper Breathing and How It can Effect Your Workout

Good nutrition is vital to a healthy and long life. There are a variety of ways to obtain good nutrition in your diet. Understanding the importance of it is the first step in obtaining the vitamins and minerals essential to meeting the needs of your body and mind. Here are a few great pointers on getting to grips with this vital aspect of a healthy lifestyle.

Eating a full five servings of fruits and vegetables every day is important for several reasons. First, fruits and vegetables both provide vitamins and minerals crucial for your body’s operation. Both are full of water, and foods that contain water (fruit, vegetables, beans) are much more filling than dry, processed foods.

Calcium is one of the most important things our bodies need to perform optimally. Whether you’re nine years old or forty-nine years old, everyone needs calcium. At younger ages, calcium aids in the building of healthy bones. At older ages, our bones begin to deteriorate. Calcium can slow and even stop that process.

Vitamin D is an important part of a healthy diet. It assists in bone and teeth formation by maintaining calcium and phosphorous levels in the body. Vitamin D also helps in immune function and cell growth. Lowering cancer risk is yet another benefit of vitamin D.

No one maintains perfect nutrition. In fact, to set such a goal would be to set yourself up for failure. Instead, think of nutrition as a balancing act between what you want to eat and what you should eat. Focusing too heavily on the “should” side will set you up for failure and guilt, while focusing only on what you want will pile on the pounds and make you less healthy.

Nutrition is something you should study if you are striving for good health and/or weight loss. A holistic approach points out that nutrition provides the building blocks for a healthy body: leave out some of those “building blocks” and you will not have sound health. Therefore it is important to search diligently through writings on nutrition and put your knowledge into practice.

In making decisions about nutrition, you should cast a wide net. If you take mind and spirit into consideration in other aspects of your life, you should also do so in regard to nutrition. One writer who does this is Sally Fallon in her book, “Nourishing Traditions”.

Try to substitute healthy alternatives for fatty or sugary foods you enjoy. For example, instead of a bowl of ice cream, you can have some yogurt with fruit. Instead of french fries, try half of a baked potato. You don’t have to cut out all the good tasting food in your life, just make healthier choices about what the tasty things you do eat.

Try new ways to eat foods you eat on a regular basis. Instead of just eating plain yogurt, pour a bit of honey in and experience a new taste sensation. Instead of always steaming broccoli, trying frying it up with a few other vegetables. You’ll be more likely to eat healthily if you have fun with it.

Drink skim, low-fat, or non-fat milk on a daily basis. There are less calories and fat in these types of milk, but exactly the same calcium, vitamin D, and other nutrients. Your body needs calcium to have strong bones. This is especially important in childhood while bones are forming and in old age when bone loss can occur.

Oatmeal for business is what you need to begin your day. Oatmeal is not only nutritious, but it helps you feel fuller longer.

Berries are among the best things that you can eat during the course of the day. Blueberries, blackberries and strawberries contain a very high amount of antioxidants to cure your body from the inside out. Incorporate these fruits into your regimen to cure your current acne, and prevent new blemishes from forming.

As you can see, good nutrition is easy to incorporate into your lifestyle if you make a few simple choices. You may need to tailor these tips to your personal needs. Begin today to make the positive choices you need to make. You must develop a plan to give yourself the nourishment your body and mind deserve, and stick with it. You will notice a difference.…

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Learning about Your Physical Fitness Options

Ready to begin with your own fitness routine? No? What’s the matter, you don’t know what to do or where to start with the activity known as fitness? No worries, this article has your back. Below are some tips and tricks that can get you started with the basics of fitness.

When working be wary of the kinds of exercises you are doing in relation to the kind of body you are hoping to maintain. Some exercises are most helpful to people who are trying to burn fat. Some are most helpful to those trying to build lean muscle. Some are best for those trying to build bulkier muscle. Be aware of what the exercises you are doing focus on.

Try to use free weights rather than exercise machines. While exercise machines are great a way to stay fit, your body can actually benefit more from free weights. Free weights work stabilizer muscles that most machines don’t. Not to mention, free weights are also much less expensive and bulky. It is a better choice all around to add free weights to your home gym.

A great way to help you get fit is to find a workout buddy. Workout buddies are great because they can lend you motivation when you need it and they can spot you when you’re lifting weights. If you’re going to be lifting heavy weights, a workout partner is strongly recommended.

If you are attempting a dead-lift exercise and want to protect your joints, mainly your knees, you should never max out with the weight you’re lifting. Attempting to lift too much weight will cause you to bounce and jerk upon lifting, and this can easily damage your knees and other joints. Going easy on the weight helps you go easier on the joints.

One tip to live a healthier lifestyle is to make sure you get the recommended seven to eight hours of sleep every night. Sleep is needed to keep your immune system healthy and control stress. Studies have shown that not getting the proper amount of sleep is linked to obesity.

Bike riding is a wonderful past time for many americans. When they think of riding bikes, they think of wonderful memories from childhood. Riding a bicycle can also be a wonderful activity for any adult trying to lose weight. You will work up a sweat while on a bike ride, and be able to lose many calories-all while having a good time.

To relieve pain from arthritis, do finger exercises. Finger exercises work the small muscles in your fingers and hand to relieve stiffness and pain. Although it may seem silly, doing finger exercises is an important part of any fitness workout plan if you are an elderly or young person with arthritis.

Increasing the amount of eggs one eats will increase the amount of protein the body takes in. It is very important for the development of fitness that the body has enough protein to build new muscle tissue. Choosing high protein foods will provide the materials the body needs.

If you are having a hard time fitting in a workout, set up a time to get in some exercise and stick with it. Even if you only have a few minutes to commit to it, you will feel better knowing that you stuck to your guns and got some exercise.

A great fitness tip is to count repetitions backwards. This will assist you in doing more reps because when you approach the end of a set, you will not be thinking about how many reps you have done. Instead, you will be thinking about how many you have left, which can help you squeeze out those last few reps.

Improve your basketball dribbling skills by practicing dribbling with gloves. Leather or canvas gloves work best. The glove’s thickness causes your fingertips to become more sensitive to touch so that you can have better hand control of a ball when the gloves are removed from your hands. You can even achieve ball handling mastery this way.

With the previous tips floating through your thoughts, you ought to be ready to create your own personal fitness routine! It does take some research and some work, but if you keep at it, it is indeed achievable. So, go out there, enjoy yourself, and achieve all of your fitness goals!

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General Article

Building Muscle Tips: Preventing Muscle Fatigue

Building Muscle Tips: Preventing Muscle Fatigue

Anyone who has performed a vigorous and strenuous workout for building muscles is sure to have experienced muscle fatigue. Muscle fatigue is characterized by complete exhaustion, with the muscles and limb feeling weak, limp and utterly drained of energy. Sadly, however, muscle fatigue has detrimental effects especially if your goal is to build bulkier, stronger muscles. For one, your muscles recover more slowly after your workout. It can also prevent you from performing a full workout.

Take special note of these tips on how to prevent muscle fatigue so that you can continue to enjoy doing a complete workout.

First of all, it is recommended by a medical study commissioned by Bloomsburg University that you take creatine supplements six weeks prior to starting a muscle building workout. The study showed that taking a low dose of creatine (2.3 grams) per day can give you greater resistance to muscle fatigue whenever you perform high-intensity exercises. Creatine has the added benefit of increasing both muscle strength and mass.

Secondly, contrary to popular belief, you need to consume more carbohydrates prior to working out. Since your muscles utilize glycogen for energy, your workouts will cause you to deplete this substance much faster. It is recommended that you increase your carbs constitute 55 percent of your total caloric intake seven days prior to exercising. Increase this value to 70 percent three days before starting your workout.

Thirdly, you have heard advice that you should eat more proteins. The best proteins to eat in your balanced diet are complex proteins, such as those found in meat, eggs and dairy products. Complex proteins contain branched chain amino acids which will inhibit muscle tissue breakdown and prevent muscle fatigue.

The fourth tip is that you should keep yourself hydrated by drinking lots of fluids. A well-hydrated muscle is not prone to fatigue, is less susceptible to irritation, and is able to contract more efficiently. Athletes are advised to take AT LEAST 6 glasses of fluids daily. Make sure that you have water or other fluids with you when you work out. If you are concerned about weight, don’t go for high-cal drinks and instead take low calorie or low sugar beverages instead.

Finally, you will probably be surprised to learn that one effective way to combat muscle fatigue is to lift heavier weights. The rationale behind this is that muscle fatigue occurs more often in individuals who lift light weights but performs many repetitions. Ideally, you should lift weights that are so heavy that you can only do two sets maximum consisting of 12 to 15 reps.

Learn more tips on how you can combat muscle fatigue while building muscles today!…

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General Article

Feeling Constantly Tired – Serious Illnesses Involved

Feeling Constantly Tired – Serious Illnesses Involved

Fatigue is characterized by weakness and a feeling of exhaustion. In most cases, this feeling comes from physical and mental exhaustion from jobs and other activities. In some cases, however, tiredness comes from a more serious source. Come and let’s see what these sources could be.

The first in the list of serious causes is coeliac disease. This disease is characterized by an intolerance to some foods particularly those that are rich in gluten. Gluten is usually the substance found in pastries such as cakes and breads. Although it is very important for the dough, some people just cannot tolerate it in their system. Coeliac disease results to tiredness because the body encounters difficulty in digesting a substance. The condition can be mild but it can also be severe especially if symptoms like anemia and diarrhea have already appeared.

The second serious cause is anemia. Anemia is a placid condition of the blood. It happens when there is not enough iron in the blood that helps the red blood cells perform different tasks. It causes tiredness because lack of iron means lack of oxygen to be held by the blood cells and transported around the body. Although it is most of the time treatable, there are cases when anemia becomes real problem. When the number of red blood cells totally decreases, it can escalate to more serious conditions such as leukemia and other blood problems.

The third serious cause is CFS or chronic fatigue syndrome. This syndrome is considered serious as the cause and treatment are unknown. No one has really pointed out what causes this condition therefore they are also having difficulties in finding out what can cure it. CFS has different stages. Each stage is more severe than the previous one. Some people suffering from it can still work but their tasks are limited by their energy level whereas others need to be complete bed ridden because of the condition.

The fourth one in our list is sleep apnea. Generally, this condition is mild in itself. However, once it became a reason for sleep problems such as insomnia and narcolepsy, it becomes serious. In addition to this, sleep apnea involves obstruction in breathing during sleep. This obstruction can become a worry once the person experiences difficulty in breathing at night. Immediate treatments are necessary as soon as you have the hint that you are suffering from this condition.

The fifth one is diabetes. A big percentage of people around the world are suffering from this condition. A very high level of sugar in the blood is not good for several reasons. In connection with tiredness, it is not good because glucose particles blocks the nutrients from being absorbed. This means that the body cannot get an optimum amount of essential nutrients it needs. As a result, it will not be able to produce the necessary energy. It will also have a difficulty to perform important system processes. In fact, this can affect a large part of the body including vital organs such as the liver and the kidneys.…

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General Article

Chronic Fatigue Syndrome Without Pain

Chronic Fatigue Syndrome Without Pain

Chronic Fatigue Immune Dysfunction Syndrome – A Definition

Chronic Fatigue Immune Dysfunction Syndrome (CFS), is a complicated medical condition that causes severe fatigue that becomes worse with physical activity. CFS fatigue symptoms do not improve with rest. Usually, patients who have CFS cannot sustain the same amount of activity as before they developed the disorder.

In addition to fatigue, chronic fatigue syndrome may cause other generalized symptoms such as muscle weakness and pain, insomnia and impaired ability to concentrate.

The medical profession has defined the following two criteria for for chronic fatigue syndrome:

Severe, debilitating fatigue for six months or longer, with an exclusion of other medical conditions. Coexisting with this fatigue, at least four of the following symptoms: sore throat; tender lymph nodes; multi-joint pain without swollenness or inflammation; muscle pain; headaches not experienced before in pattern or severity; awakening from sleep and not feeling rested. These symptoms must not have been experienced before chronic fatigue. They also must have recurred or persisted for at least six months.

Symptoms of Chronic Fatigue Immune Dysfunction Syndrome

Symptoms of chronic fatigue syndrome often last for years and vary. In most cases, the disability affects daily living in a significant manner. The symptom of key importance is the unrelenting, severe fatigue that persists for at least six months. This fatigue worsens with activity, and does not improve with rest.

In some cases, CFS symptoms become worse for a time and then symptoms get better for a time. This suggests a pattern of relapse and remission. It is thought that becoming too active during remission can bring on a relapse of symptoms.

Other common symptoms of Chronic Fatigue Immune Dysfunction Syndrome include:

– Fever – Headaches (type not previously experienced- Joint pain without swelling or inflammation – Generally feeling unwell, that lasts for at least 24 hours.- Difficulty concentrating- Loss of memory- Painful muscles and joints- Unrestful sleep- Sore throat- Sore lymph nodes

To make a CFS diagnosis the following criteria must be present in the patient:Severe, debilitating fatigue for six months or longer, with an exclusion of other medical conditions.Simultaneously, at least four the following symptoms: sore throat; tender lymph nodes; multi-joint pain without swollenness or inflammation; muscle pain; headaches not experienced before in pattern or severity; awakening from sleep unrefreshed. These symptoms must not have been experienced before chronic fatigue. They also must have recurred or persisted for at least six months.

A thorough physical examination must be carried out to detect other symptoms of CFS, such as fever and swollen lymph nodes and to rule out other medical conditions with similar symptoms. Laboratory tests that may be used to rule out other conditions include blood tests (e.g., white blood cell count) which could indicate a similar disorder, mononucleosis. Imaging tests such as MRI must be carried out.

The following medical conditions must be ruled out:

– Autoimmune disorders- Mononucleosis- Dependency on drugs- Fatigue related to psychological factors alone (depression)- Cancer- Heart, kidney, or liver disease- Hypothyroidism- Infection- Muscle or nerve diseases (multiple sclerosis)

Since symptoms vary, patients with CFS need medical treatment that addresses the patient’s individual symptoms. Most often, treatment programs are devised by a team of health care providers, such as a team of physicians, physical therapists, mental health personnel and dieticians. Over-the-counter and prescription medications may be used to reduce symptoms of Chronic Fatigue Immune Dysfunction Syndrome such as pain and depression.

Patients must learn how to manage and monitor activity levels and rest and sleep periods. Usually the correct level of activity and rest will improve symptoms. The aim of treatment is to correctly balance periods of activity and rest, lower pain and stress and improve sleep.

Different types of treatments that may be beneficial include the following:

– Deep breathing techniques- Muscle relaxation- Massage- Yoga- Tai chi (type of movement therapy)…

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General Article

Benefits of Eating Healthy – 5 Most Sought After

Benefits of Eating Healthy – 5 Most Sought After

The benefits of eating healthy are many, especially in the long term. Eating healthy when young keeps organs functioning efficiently, which enhances quality of life later on. Good health is a blessing and should not be taken for granted. Many of the benefits of eating a good daily diet are readily apparent within days or months. Let’s take a closer look.

Beautiful Skin Tone: When we receive adequate nutrition through a balanced diet, our skin lets us know. It glows with radiance and wrinkle lines diminish. Eating the right foods supports proper elimination of toxins, which makes us look and feel better. Eating right is the greatest beauty secret there ever was.

Ideal Weight: Eating healthy for several years and living a healthy lifestyle brings us to an ideal weight. As long as diet remains balanced through the eating of natural foods, ideal weight will be maintained. Remember that denatured foods from the factory are the main reason for weight gain, obesity, and disease.

Plenty of Energy: Eating a proper diet provides the body with energy and vitality throughout the day. Good energy foods are complex carbohydrates such as whole grains and raw fruits and vegetables. Foods that deprive us of energy are refined carbohydrates such as white flour and sugar foods.

Balanced Hormones: Did you know that diet plays a huge role in emotional and mental well-being? Eating the wrong foods such as refined flour and sugar products can wreck havoc on our emotional health. Hormones in our brain need essential nutrients so our mental outlook remains balanced and happy.

Happy Long Life: Healthy eating, coupled with a healthy lifestyle provides us with a good outlook on life. There is no running to doctors all the time with ill health. And there is no suffering with nutrient deficient and debilitating diseases. Eating healthy when you are young will definitely benefit your standard of living as you age and get older.

Benefits of Eating Healthy:

To get the most benefits of eating healthy, try these tips to get you started on the right track to good health.

Make these tips a part of your daily eating schedule.

Eat only natural whole foods. If the food has been stripped of its goodness, don’t eat it.

Drink fresh fruit and vegetable juices every other day. Tip: Add a clove of garlic or two in the juicer to keep sickness at bay.

Sprout seeds at home in jars. Sprouts are very nutritious and can be added to sandwiches, soups, salads, and stir-fries. Alfalfa, wheat berry, and sunflower are excellent seeds to sprout.

Eat five to seven different/colorful vegetables and or fruits daily.

Eat a dark leafy green salad of kale, spinach, mustard, greens, or chard every moderate (20 minutes) amounts of sun (Vitamin D) on your skin. Do not wear sunscreen.

Get eight hours of sleep per night.

Become involved in a hobby or activity you enjoy.

Exercise one hour every day. Brisk walking, swimming, biking, jogging, and calisthenics are all good physical activities.

Drink lots of pure water every day.…

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Fighting Fatigue Naturally Through Simple Lifestyle Changes

Fighting Fatigue Naturally Through Simple Lifestyle Changes

Fighting fatigue naturally through simple lifestyle changes can work better than taking medications or drinking caffeine for the millions of people struggling with being tired each day. Making certain dietary choices and taking supplements have been shown to be helpful.

Fighting fatigue naturally can resolve many of the causes of fatigue. Origins of fatigue include anemia, an under-active thyroid, a cold, sinus infection, or a virus. However, in many cases it is simply a lifestyle issue rather than a medical one. All too often we’re just not taking care of ourselves. Here are some simple steps to take to get you started to avoid that rundown feeling.

Drink more water: The amount of water you drink can drastically affect your energy levels. Many people suffer from dehydration without knowing it. If you are thirsty, you’re likely already dehydrated-so try to get the recommended 8 or more cups of water, especially if you are a highly active individual. Replace those sugary beverages with water to prevent blood sugar spikes. Drinking more water also curbs some food cravings-including fatty and greasy foods, which also cause fatigue.

Exercise regularly: Moderate and consistent sessions of aerobic exercise, 3 or 4 times a week for 30 to 45 minutes, will help increase your energy level. Overdoing exercise is counter-productive to your goal of increased energy and decreased fatigue. Exercise reduces stress, which is a serious cause of fatigue. Higher-intensity exercise and cardio also reduce stress, providing an outlet for frustrations and releasing endorphins-which also fights off fatigue.

Adapt a regular sleeping pattern: Inconsistent sleeping patterns or not getting enough sleep at all is another major contributor to being tired. Going to sleep and waking up at regular times every day will help you avoid this, and prevent fatigue during the day.

Adjust your diet: Eating a proper breakfast can serve as an energy booster. Skipping breakfast drains your energy, contributing to the fatigue problem. It’s important to eat nutritiously at every meal, but focus on breakfast to start your day off right. What you eat has a serious bearing on what your energy levels are like throughout the day. Eating large amounts of fatty, greasy foods will make you sleepy. Avoid eating foods stocked with a high amount of sugar because these cause a spike in glucose levels. The best approach is to eat a balanced, healthy diet low in junk food. It is even better if you avoid large meals, and opt for more frequent, smaller meals during the day.

Stop fatigue with vitamins and supplements: Simple lifestyle changes discussed above can beat fatigue and boost your energy. Supplements such as Vitamins B6, B12 and C are all important for well-being and fill the void caused by low nutrition foods such as fast foods and processed foods that make up a large portion of our diets.

Conclusion: Fighting fatigue naturally helps you avoid feeling tired all the time. How often do you wonder to vending machines and coffee pots to fend off the energy crash during the day? But this caffeine fix is only a temporary solution that leaves us even more tired and unproductive. Therefore, it is important to understand ways in which we can stop fatigue naturally to increase energy levels without a chemical dependence. Therefore, drink more water, exercise, get a good night’s sleep and eat healthy foods.…

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General Article

8 Symptoms of Chronic Fatigue Syndrome in Women

8 Symptoms of Chronic Fatigue Syndrome in Women

Most women today multitask in a major way. They generally run their homes and their husband’s and children’s lives with the precision of an army general, while holding down a job, which helps with the family finances, and still manage to cook, clean, shop and be a wife and mother, too. It is, therefore, not surprising that there are times when women just feel that we cannot go on at such a frenetic pace any longer, because of simple tiredness or extreme fatigue.

Unfortunately, for many women world wide, the option of lying down and putting their feet up while all their daily chores are done by someone else is simply a dream which does not come true. Ladies, therefore, continue to do are their motherly and wifely duties, without taking into consideration all those little aches and pains which seem to crop up the more tired we become. As they continue to pay little attention to what their bodies are trying to tell them, the list of damages which they are causing becomes longer and longer – until they are forced to take a step back, slow down and pay a visit to our doctor. The simplest diagnosis they will be given, after all serious illnesses and disorders have been ruled out, is that of Chronic Fatigue Syndrome – which is not simple at all.

The following 8 symptoms, over and above being really physically and mentally exhausted, are what the medical profession look for when making a diagnosis of Chronic Fatigue Syndrome:

1. Loss of memory and/or a loss of concentration.

2. Enlarged or swollen lymph glands in the armpits and/or neck.

3. A sore throat.

4. Severe headaches which are unusual in their severity or pattern.

5. Painful joints which do not display the typical redness and/or swelling of arthritis.

6. Sore muscles.

7. Waking up from sleep still feeling very tired.

8. Extreme exhaustion from minor physical or mental activity which lasts for more than twenty four hours.

Chronic Fatigue Syndrome is treated in various ways to try to alleviate the symptoms and give the sufferer some relief. The most commonly prescribed medication to treat this syndrome is anti-depressant drugs. This is because many women who suffer from Chronic Fatigue Syndrome often become very depressed and feel that they are not able to cope. These drugs also calm the sufferer and creating a ‘feel good’ situation which, together with also helping the patient to sleep, is seen as the best treatment option.

Sleeping pills are also often prescribed, because the medical thinking is that a good night’s sleep will go a long way to making the patient feel better; and thus in a better position to cope with her extreme fatigue.

Special stretching exercises designed for patients by a physiotherapist should be done each day, starting off with just a few minutes exertion and gradually building up the amount of time and the type of exercises patients are able to do, until they recover their strength.…

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Shift Work Sickness – How a Change in Attitude Can Help Boost Your Immune System!

Shift Work Sickness – How a Change in Attitude Can Help Boost Your Immune System!

If you are someone that suffers from shift work sickness, have you ever considered that your attitude might be partly to blame? I’m thinking probably not, so you might be interested to know that optimistic people actually have stronger immune systems.

In fact optimistic people are 77% less likely to die of heart attack or stroke than pessimists, are less stressed, more resilient, tend to age better and even live longer.

Sounds pretty good doesn’t it?

You see as shift workers it’s really easy to be negative and miserable because we’re always feeling so darn tired all of the time, but it certainly doesn’t have to be that way.

Negativity drains people of energy which is not good – most shiftworkers are desperately crying out for more energy!

Negative thoughts are toxic. They release chemicals that are harmful to the immune system, deplete energy, speed aging and damage brain cells.

So as you can see, a negative attitude can literally make you sick!

Studies have also revealed that at least 75% of illness originates in the mind. Prolonged negativity leads to depression which releases more toxic hormones that further weaken the immune system and lower the body’s ability to fight disease.

Instead, people with a positive attitude bounce back faster when things get them down. Positive thoughts release serotonin which makes us feel good, aids memory and can even prevents brain damage.

Now the good news is that a positive attitude can be developed. Since we can change our thoughts, we can certainly change our attitude.

So stop complaining, criticising, and judging. It’s only going to make you prone to shift work sickness – and a person that nobody wants to hang around with.

If you’re constantly getting sick all of the time when you’re working shift work, try changing your attitude – you might be pleasantly surprised with the results!…