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Basic Healthy Measures To Protect The Heart Against Diseases

admin — Tue, 27 Dec 2016 16:59:45 +0000

1. Maintain blood cholesterol levels within acceptable limits:

Cholesterol, the primary constituents in arterial plaque, has two main components: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL (commonly referred to as the “good” cholesterol) carries cholesterol away from the arterial wall and deposits it in the liver which excretes it. LDL (the “bad” kind of cholesterol) deposits cholesterol into the lining of the coronary arteries, a process that eventually forms plaque.

2. Quit smoking;

If you are a smoker, you have to try as much as possible to quit the act. Effective smoking blocks the vein pipes and arteries and therefore forcing these important pipes that helps in blood supply to the various parts of the body to minimize its function. Smoking is also known to be an act that contributes highly to coronary heart disease. In order to avoid this act of smoking one can isolate himself from a peer smoking gang if he has one and also visit a doctor for councels. Allso, one should be reading more articles on the internet relating to how he can quit smoking.

3. Keep blood sugar level close to normal:

People whose blood sugar level runs high (diabetics in particular), who carry an abnormally high level of body fat and who have unduly high levels of cholesterol and blood lipids (fats), are especially at risk for a heart attack.

4. Effective exercise;

Exercise is one of the best techniques to main a healthy heart. To maintain a healthy hear, one has to be active always. Dullness is a sickness on it own, a healthy heart can’t be achieved if you are always seated at one place or relaxing in bed without not exercising.

5. Avoid eating oily dishes and Take in much roughage (fibre);

Too much fatty meals like meat, palm oil and among many other fatty meals also increase the risk of developing a heart problem. Here you are advised to eat more fibre dishes oranges and apples, potatoes and yams, oaths and wheats. These above mentioned meals help to prevent constipation and allow effective flow of blood by the heart and cuts breaking down food to smaller particles for easy digestion and healthy heart growth.

6. Eat fish more than meat;

Fish such as salmon, tuna, sardines are all sources of omega-3 and by taking them as part of your balanced diet, it helps in fighting against heart disease and protect the heart from being attacked by diseases that will minimize its function.

To conclude:
Get sufficient rest. With our busy schedules, most women don’t get enough sleep.

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7 HEALTHY TIPS TO LOSE POST BABY-BELLY

admin — Tue, 27 Dec 2016 13:28:41 +0000

There are literally hundreds of different weight loss programs, fad diets, and harmful treatments (such as surgery). Too many people spend too much money on these types of fixes, only to discover that over time, they don’t work or even make the problem worse.

1. Towel Pulse:

Lie on your back, knees bent. Place a towel across your upper shins and grasp each end. Pull the ends of the towel and squeeze thighs together. Inhale, then exhale as you draw your abs in and lift your shoulders off the floor [shown]. Hold, and contract and release, your ab muscles 10 to 12 times, working up to 20. Do moves 1–4 in order for two weeks.

2. Drink Lots of Water:

Water is like the oil that keeps the wheels turning smoothly. Hydration is essential for weight loss, helping digestion and suppressing your appetite. If you can press your skin and it doesn’t spring back quickly, you might be dehydrated. Aim for eight glasses a day.

3. Eat Small, Frequent Meals:

Avoid overeating and keep your metabolism on an even keel by having five to six small meals throughout the day. Don’t wait until you’re starving before you eat a meal, you’ll likely consume way too many calories when you do so. Don’t overeat.

4. Load Up on Fiber

Keep things moving and stay full longer with a high-fiber diet. Eat lots of soluble fiber foods such as oatmeal, fresh fruits and vegetables. Choose bread with at least three grams of dietary fiber per slice, whole grain pastas and brown rice baby-tummy.

5. Run and Walk for a duration of 20mins:

Try running and walking daily in the morning for about 18-20minutes in the morning. Keep babbling with your baby! Talking is a great distraction and if you’re starting to get winded and can’t talk back anymore, then you know it’s time to take a break and drop back down to a walk. Repeat this routine 6 times: Walk for 90 seconds, run for 90 seconds.

6. Give Yourself a Break:

It takes time. Even though it seems movie stars shed their post-pregnancy pounds in a week, in reality it doesn’t happen that fast or easily. Your body has been through massive changes over the past nine months; don’t expect it to be like your pre-baby self for a while.

7. Pelvic tilt:

Do this move as early as one week after you have your baby if you had a vaginal delivery; if you had a C-section you might have to wait 8 to 10 weeks. Lie on your back with your knees bent and a pillow under your hips and another between your knees. Feet flat and your arms at your sides, inhale, then exhale and draw your abs in and tuck your pelvis under slightly, squeezing your buttocks as you do a Kegel. This Improves deep abdominal strength and stamina.

8. Snack Smart

Replace sugary snacks with fruits to satisfy that sweet craving. Keep washed and cut fruit and veggies on hand for easy picking. Try frozen grapes or apples with peanut butter for a satisfying alternative. Stock your cabinets with high-fiber and low fat snacks and dump the chips and ice cream. If it’s not there, you won’t eat it.

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5 exercises that help to reduce stress.

admin — Sat, 24 Dec 2016 11:43:39 +0000

Stress is often difficult to define because it is a very subjective problem, exercise on the other hand, reduces the stress hormone and stimulates the production of endorphins, which are pleasure hormones. Stress is suffered by all, especially in this 21st century. It can led to health disorders, anger, chronic depression and a whole lot more problems, here are 5 exercises that can help to reduce the stress.

Deep breathing –

this is one of the best exercise for stress relief. It works better in the open, with the beauty of Mother Nature and a calming environment such as the garden, park, or even on a Terrance. Take a position like you want to do yoga and just take a big inhale deeply and slowly.

Walking –

this actually works, even though it sounds surprising, taking a stroll in the park or taking an early morning jog or run really helps to clear your head and makes you forget all your worries at the moment and when you have a clear head, you can begin to think of solutions to the problem and you are keeping fit in the process.

Tai chi –

this is an ancient Chinese exercise, the movements here are easy to perform because they are graceful, slow and focused. They involve deep breathing techniques, which is a combination of exercise and meditation all in one, this helps to reduce stress and keep you relaxed. Tai chi is an art that once perfected, it keeps you focused and reduces your stress levels, and it is also beneficial to the health.

Circuit training –

this is a combination of weight training and cardio and it involves short rest intervals in between. This exercise is beneficial for pumping the body’s endorphin levels and it improves the mood and helps to reduce stress.

Pilates –

this is a very popular form of exercise, which involves both physical movements alongside meditation techniques as well. This exercise can be performed on a machine or on an exercise mat or even on the floor. It is very enjoyable and helps you stay physically fit and it helps in the reduction of the stress levels.
When doing exercises, stress doesn’t become an issue anymore, because almost half of the population is dealing with stress. Stress can lead to many complication both health wise and can affect our activities, so instead of finding unhealthy ways to deal with stress, just deal with stress the healthy way and prevent future problems.

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8 ways to control high blood pressure.

admin — Thu, 22 Dec 2016 13:46:02 +0000

The normal blood pressure for a normal individual is meant to be 120/80, anything above can lead to high blood pressure. There are different ways to control high blood pressure here are 8 of them.

Know your numbers –

you should forge the habit of a regular check-up in order to know and be acquitted with your blood pressure, this is so that if there is a change such as an increase in the blood pressure or there leading to a decrease you can easily rectify it before it goes out of hand and becomes a very serious problem.

Choose plant-based foods –

it is often rare to hear of a vegetarian complaining of a high blood pressure because vegetables are not really rich in sodium, unlike people that love to eat red meat and have a high salt intake.

Reduce salt intake –

salt is a sure source of sodium and too much of this in the diet is not good, and as such there should be a limit of how much salt one consumes on a daily basis to help and control high blood pressure and protect the heart.

Maintain a healthy weight-

it is good to maintain or even have a trim waistline, and be able to maintain your BMI between 18.5 and 24.9. A good way to ensure this is by eating plant-based foods that are low in sodium.

Exercise –

you should be at least be able to perform an exercise workout for 30minutes a day, this will help burn the fat in the body and help you to sweat out the things that you do not need in your body.

Limit alcohol intake –

your should limit the amount of alcohol that you consume, especially on a daily basis. Because too much of alcohol in the system is not good for the heart.

Avoid tobacco –

taking too much of tobacco is not healthy at all. Smoking increases your risk of heart disease twice. This also affects the lungs because you are at risk of having lung cancer and other respiratory problems.

Power up with potassium –

you should increase your potassium intake, you can do this by consuming a lot of fruits for example, peach is a fruit that is good for reducing hypertension, and fruits are also very good for our body.

To control high blood pressure you have to take your health seriously, and quit some lifestyle that is not good for you, and start eating healthy this is the only way to avoid it else you would add other problems to your list because once there is a problem with the heart the blood supply to the other parts of the body becomes stressful.

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5 ways to build your tush muscles.

admin — Sat, 17 Dec 2016 16:10:35 +0000

If you feel like you need a makeover at your backside, you can make that happen but partly on your body type and genes. But almost everyone can shape up to look better in their jeans. Here are 5 targeted exercises that can build you the best butt ever.

1: The Chair Squat –

this squat is one of the best exercises you can do to engage your glutes, and using a chair helps to ensure that you use a full range of motion with great form. Stand in front of a sturdy chair with your feet slightly wider than wider than hip distance apart, holding a dumbbell in each hand, shift your hips backward and pretend like you’re going to take a sit. When doing this don’t lock your knees when you stand up, always keep them soft

2: The Stationary Lunge –

this is another classic butt lifter, the split stance of a lunge also adds an additional balance challenge, making sure your buns work even harder. Start standing, feet together, holding a dumbbell in each hand. Take a big step behind you with your left leg, lifting your left heel off the floor, keeping most of your weight in your right leg. Be sure to keep your heel pressed into the ground and avoid lunging forward.

3: The Inn’ Out Plyo Squat –

this is a very challenging move that is aimed at making your heart pumping and work your fast-twitch fibers, to help shape your booty fast. This one does not require dumbbells, you start standing with feet slightly wider than hip width apart. Bend your knees and sit hips back into a low squat. Using your arms, jump straight up until both feet leave the ground, land softly with your feet together and sit back into a narrow squat position. If you have a back or knee injury, you can omit the jump and just take steps.

4: The Curtsy Lunge –

a variation on the classic lunge, curtsy lunges are a great way to tone your glutes and legs. You start standing with your feet hip-width apart, and then, keeping your weight in your left foot, take a big step back with your right leg, crossing it behind your left leg. As you lunge, keep your front knee over your ankle and don’t let it roll in or out.

5: The Plie Squat –

this is a ballet-inspired plie squat, this is why ballet dancers have such great backsides. You start standing and hold one dumbbell at either end in hands, with your feet slightly wider than hip-width apart, and your toes turned about 45 degrees. Be sure to keep your abs drawn in tight to help with your balance during this move.

This is all basic exercises that will help your tush muscles, and they can be done at the comfort of your home, all you need are some dumbbells and ta-da you can start working out to get the awesome booty you want.

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7 BEST WAYS TO REDUCE ARM FAT

Jacqueline Yawson — Thu, 15 Dec 2016 11:24:41 +0000

Arm fat refers to the fat present in the arms of the human body or the bottom of the shoulder and below.
Normally it is found within the obese people or fat people. Arm fact is a big challenge that most obese people face in life. They feel so heavy in lifting their arms.
But the arm fats or the fat present in the arm can be burnt down through the following exercises:

COUNTER PUSH UPS:

The counter pushups is an amazing exercise to tone arms that can be done using a table or kitchen counter, as the focus of this exercise is on stability. You need to face the counter with your arms on the edge of it and your feet touching the base of the counter. Move back from the counter until you feel your body leaning forward on tiptoes.

TRICEP KICKBACK:

Choose some weights that are suitable for your fitness level and hold one in each hand. Stand with your feet shoulder width apart, bend your knees and hinge your back forward slightly so that you are looking at the floor in front of you and your back is at a 45-degree angle. Bend your elbows at a 90-degree angle, so that your hands are in front of you and keep your arms tightly tucked into your sides.

KEEP STRETCHING:

Stretching tones the arm muscles and brings them back in shape. Make sure you stretch your arms all time and to be waiting you wake up in the morning or feeling sleepy but rather stretch your arms at any given opportunity period.

ARM CIRCLES:

This is yet another classic exercise for arms that are included in most exercise regimes in order to tone and shape the flabby arms.
Stand with your feet placed shoulder-width apart and arms extend straight to your sides, raised at shoulder height.

PUSH-UPS:

Even if you have to do these with your knees bent low to the ground suspending, push-ups are a great way to tone your arms with great results. Push-ups brings about a big difference. You can do 25 push-ups in the morning and you same method in the evening. Within a couple of days and weeks, you will see the difference that has taken face.

WALKING:

Walking is one of the best exercise used naturally to burn down fat. You will need to work each part of your body in order to get rid of that fat. Cardiovascular exercises, such as walking is the best step to the reduction of arm fat.

OPPOSITE LEG AND LEFT ARM LIFT:

This is an amazing exercise for toned arms that strengthens both the arm and leg muscles and stretches the back. Therefore, it should be included in the ectomorph workout plans for better muscle growth and formation. This exercise is also beneficial for enhancing balance and perfecting the posture.

EXERCISE YOUR ARMS:

Try focusing on movements that mimic everyday tasks. Sculpting your arms can be as simple as placing books on a shelf! Try to do exercises that are consistent with your body’s needs. If your job requires you to lift objects throughout the day, then getting strong through stretching and exercise can make your day easier. Building strong biceps, triceps and shoulders will give you muscle definition and rid you of an arm that continues to move long after you stopped waving.

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5 Simple Exercises to lose Belly Fats

Oluwatosin Faith Kolawole — Tue, 13 Dec 2016 15:12:25 +0000

Belly fats come with a lot of challenges; physical, emotional, and health-wise. You will hardly feel comfortable in your own skin, with this condition and sadly, it opens you to so many risks that may lead to death. Are you trying to fit into a normal shape? Have you been depressed for so long due to belly fats? Continue reading to get enlightened on how to get rid of it.

1. Crunches

Crunches, known to be one of the best exercises to burn fats, works mainly on the abs. To do this, start by lying down flat with knees bent and feet on the ground. Now, interlock your two hands behind your head or you can choose to place them on your chest, whichever one is convenient. Inhale, slowly yet deeply, then exhale, and lift your upper torso off the floor. Your back should be 30 to 40 degrees with the ground. Inhale as you return to the original position, and exhale when you lift your torso. Keep repeating that till you no longer can.

2. Bicycle exercises

Unlike its name implies, you don’t need a bicycle to get this done; it also works on the abs. Get started by lying on the floor, with your two hands by the side or behind your head. Now, lift your two legs off the ground, and keep your knees bent. After you have done that, take your right leg away and move your left leg closer to your chest. Keep alternating ways, like you are paddling a bicycle.

3. The stomach vacuum

The stomach vacuum exercise focuses on breathing. Get down on your hands and your knees, then inhale deeply and loosen your abdomen. Now exhale, and tighten your abs. Maintain this pose for 15 to 30 seconds, then repeat. There are also other types like seated stomach vacuum and functional stomach vacuum.

4. Bending side to side

This may not be an easy exercise for anyone with so many fats on belly, but it’s definitely worth the try. Stand upright, with hands on the sides, feet together, and legs grounded. This is your starting position. Like its name, you will have to bend from side to side while you still have your body fixed to the ground. Now, bend your body as much as you can, towards the right; if you do this well, you should feel a strain on your left side. Your right hand should be on your right hip as you do this. Hang on for 15seconds or more, then switch to the left side and keep repeating.

5. Cardio exercises

Cardio is also a great way to get rid of fats, and not just that, it helps to reduce stress, gives you better sleep, improve your lung capacity, and so many other benefits. Some cardio exercises you can engage in are: walking, jogging, running, and swimming.

Conclusion

If you are really determined to get rid of your belly fat, you will have to be consistent with the exercises mentioned above, until there is a change.

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How to Do Concentration Curls

Oluwatosin Faith Kolawole — Mon, 12 Dec 2016 11:05:08 +0000

Concentration curls is a variation of exercise that targets the long (lateral) head of the biceps brachii to a greater degree than the short (medial) head. If you need an exercise to keep your muscles toned and strong, concentration curl is an exercise you should definitely give a try.

Below are steps to perform this exercise

Step 1:

Sit on a flat bench, and keep your legs stretched out, with both knees bent. With your feet resting on the floor, grab a dumbbell and keep in front of you, between your legs.

Step 2:

Still, in the step 1 position, pick up the dumbbell with your right arm, and place the back of your right upper arm on your inner thigh. Now, rotate your right palm gently, such that it faces forward away from your thigh. You should also ensure that your arms are extended and the dumbbell is slightly above the floor.

Step 3:

The next step is to curl the weights to the front, while you contract your biceps as you exhale slowly. Keep contracting and exhaling, till you feel your biceps are fully contracted and the dumbbells can now be seen at the shoulder level. While you do this, your pinky finger should be higher than your thumb, to ensure good contraction.

Step 4:

After contraction, you are to bring the dumbbells back to the starting position, as in step 2, while you inhale.

Step 5:

After following the first four steps, you can then repeat for as many times as you can, on that same arm.

Step 6:

Now, repeat the process on your left arm, and keep doing it until you feel a strong contraction on your biceps.

Conclusion

Concentration curls can be done in several ways; like standing with torso bent forward, and arms in front of you. Your legs aren’t needed in this case, and it is quite challenging compared to the one explained above.

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How to Do Concentration Curls

Oluwatosin Faith Kolawole — Mon, 12 Dec 2016 10:34:24 +0000

Below are steps to perform this exercise

Step 1: Sit on a flat bench, and keep your legs stretched out, with both knees bent. With your feet resting on the floor, grab a dumbbell and keep in front of you, between your legs.

Step 2: Still in the step 1 position, pick up the dumbbell with your right arm, and place the back of your right upper arm on your inner thigh. Now, rotate your right palm gently, such that it faces forward away from your thigh. You should also ensure that your arms are extended and the dumbbell is slightly above the floor.

Step 3: The next step is to curl the weights to the front, while you contract your biceps as you exhale slowly. Keep contracting and exhaling, till you feel your biceps are fully contracted and the dumbbells can now be seen at the shoulder level. While you do this, your pinky finger should be higher than your thumb, to ensure good contraction.

Step 4: After contraction, you are to bring the dumbbells back to the starting position, as in step 2, while you inhale.

Step 5: After following the first four steps, you can then repeat for as many times as you can, on that same arm.

Step 6: Now, repeat the process on your left arm, and keep doing it until you feel a strong contraction on your biceps.

Conclusion

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5 Exercises to Lift Breasts Naturally

Oluwatosin Faith Kolawole — Sun, 11 Dec 2016 15:03:39 +0000

Are your breasts saggy? So much that you feel bad when you are with other female friends and they show off their portable breasts? Or you keep searching for the best-padded bra to look presentable? Good news! We have found you a solution; we aren’t referring you to a chemical product with adverse effects, but rather a natural means to help keep those breasts in place.
We have put together some effective exercises that will make your breast look better. Keep reading to know more.

1. Push-ups

You have probably heard of push-ups several times but have never thought of it as an exercise for the breast, but rather to tone the body and keep your abs in shape. In addition to what you think push-up does to the body, it is also great for the chest. To do this, get into the plank position and ensure that your body is straight. Once that is done, lower your body till you feel your chest touching the floor, and your arms are at a 45-degrees angle. Then, push your body back up to the starting position, and repeat for about 10 times. If you can keep up with this daily, you will observe the changes on your breasts.

2. Apply pressure

Pressure also helps to plump the breasts, and it is done with the chest muscles, majorly the pectoral muscles that support the breasts. To do this, stand upright, facing a wall. Now, rest your two hands on the wall and apply pressure, as much as you can, like an attempt to move the wall out of place. Keep applying pressure till you can’t anymore, then relax, shake your hands to permit effective blood circulation, and try again. Keep repeating for as many times as you can.

3. The T-plank

Also referred to as the front plank, the T plank works effectively on the chest muscles. Start by holding up your body in a pushup position; keep your legs hip-width apart, and your right arm up, holding a weight. Now, open your body all the way to the right, such that you are able to make a letter-T-shape with your body. Maintain this pose for few seconds and return back to the first position; then switch to the left side. Repeat both sides for 5 to 10 times.
If you are a beginner with this exercise, holding the pose for 10seconds might be difficult. In this case, place your knee or knees on the ground; it will be easier to hold on for long.
Additional benefits of this exercise are that it strengthens the chest, arms, back, glutes, and legs too.

4. The dumbbell fly

This is yet another exercise to lift breasts. You will need two weights and a medicine ball or bench to do this. Lie on the bench or medicine ball; keep your torso balanced on it. Allow your elbows to bend gently, then lower the weights till they are even with your chest. Once that is done, bring the weights back up again and repeat 10 times. Relax and try again.

5. Inverted wall push-ups

You can easily do this at home. Like its name implies, you are to invert your body straight up on a wall. Start by bending down with both arms on the floor, then lift your body upwards, supporting yourself with your arms. Don’t rush it, move up gently. Now, rest your feet on the wall to take the support of it, and slowly bring your head in contact with the ground. Maintain this pose for a while, then return to the starting position.

Conclusion

There are more exercises to lift the breast but above are some effective ones that should be considered. You might not be able to achieve your aim in just one trial, which is why consistency is important. Keep exercising and observe the changes in your breasts. It’s time to look absolutely great with those breasts!

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