Trainer » Health

Three Weeks to Summer Shorts Plan

Jack collins — Tue, 16 Apr 2019 14:28:31 +0000

Let’s face it, the thought of stripping off the layers and revealing, pale, bare flesh is enough to make most of us a little anxious.

Scrubbing, buffing and a little fake tanning will help with the summer body of course. But what about if you could go on your hola a good few pounds lighter? Most of us would feel better and have a bit more confidence on the beach.

So we asked our favorite dietitian Juliette Kellow for a plan to make the most of those last few weeks before the holiday, here’s the plan.

Three Weeks to Summer Shorts is an easy-to-follow three-week diet that’s designed to help you lose half a stone (7lbs / 3.5kg). Better still, it’s suitable for most people.

You can add the Summer Shorts Plan straight into your Food Diary in WLR (take a free trial if you want to try this), once it’s where you can easily change bits of it to suit your tastes whilst still keeping on track to lose the weight.

How to Lose the Most Weight in 3 Weeks

How much it’s possible to lose will depend on your starting weight. Heavier people will lose weight more quickly on this plan because of the relatively low number of calories in comparison to what’s needed for maintenance.

You can maximize weight loss by burning up some extra calories through exercise, or simply moving more. (Think to pace around the kitchen while you’re waiting for the kettle, or always using the upstairs loo, etc.)

Whether you’ve come to WLR to lose weight for your summer holiday or want to kick start a longer-term eating plan to help you shift several stones, this 3-week diet plan provides an easy way to get started.

The plan will also be useful if you’re already on the road to losing weight, but feel your motivation beginning to slip. The 3 weeks of focus will help you get back on track and leave you feeling inspired, as well as half a stone lighter!

How to Lose a Stone

If you want to use this easy diet plan to lose a stone, most people will need to follow it for 6 or 7 weeks. It’s very healthy and has plenty of variety to help you stick to it.

Heavier people may find it only takes a month or so, for the reason stated above.

So forget about hiding those bulges under long baggy clothes. Instead, start following our plan today and in just three weeks you’ll feel cool, comfortable and more confident in shorts, t-shirts, and swimsuits.

Here’s what to do…

It couldn’t be easier! Over the next three weeks, simply follow the daily menu plans. It’s fine to swap the order around to fit in with your lifestyle – for example, you may prefer to start your diet with the meals given for day 3, followed by day 6 and so on.
You may repeat your favorite daily menu in place of one of the others or swap individual meals from one daily menu to the next if you don’t like some of the choices given.
In addition to the daily meal plans, choose ONE snack every day. You may choose from either the SAVE (100 calories) or SPLURGE (250 calories) snacks – remember though, the more times you choose the SAVE option, the more weight you’ll lose!
Each day, have 275ml/½pint skimmed milk to use in tea and coffee, to drink on its own or to make into a smoothie using fruit from the menu plans. Milk is packed with calcium, needed for strong, healthy bones so it’s important to have this every day.
Remember, portion size matters! All teaspoon and tablespoon measurements should be level, one small can is equivalent to around 200g, and jacket potatoes should weigh around 175g/6oz.
Add plenty of vegetables or salad to meals. You should eat five different servings of fruit and veg every day to boost your intake of fiber, vitamins, and minerals. It’s fine to sweeten fruit with a little artificial sweetener if liked.
Drink eight glasses of water each day, water really helps with weight loss. It’s also fine to drink tea, coffee, herbal tea, and sugar-free squashes.
For even more focus on eating to get your body ready for the beach, see my holiday body diet tips.

How many calories does the diet provide?

Each daily menu, together with the milk allowance, adds up to 1,150 calories. Choosing a SAVE (100 calorie) snack takes this up to 1,250 calories; choosing a SPLURGE (250 calories) snack takes it up to 1,400 calories.

It’s up to you whether you choose SAVE or SPLURGE, but as a general guideline, if you have less than 1st to lose you should opt for the SAVE snack, while if you have more than 1st to lose, you should choose the SPLURGE snack.

Finally, as this is a short-term three-week plan, you may find it contains fewer calories than you’ve been having each day. Once you’ve completed the diet, you should go back to your usual daily calorie allowance recommended by WLR.

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12 scientifically proven reasons Pilates is an all-inclusive ticket to your peace of mind

Jack collins — Fri, 01 Mar 2019 14:14:54 +0000

After practicing Pilates for 5 years and teaching it for 3 years I’ve seen changes in my body and mind as well as observed the same transformations in my clients. Most people come to a Pilates class to get a flat tummy, ease joint pains and discomforts, rehabilitate after surgery or improve their athletic performance. And Pilates can do all of that!

But the most amazing part happens when students start seeing changes not only in their bodies but also in their minds, in their emotions and in their lives altogether. I’m partial, of course, but Pilates is a true miracle tool.

The modern world is full of distractions, stresses, and chaos. Each one of us is looking for a personal state of peace and tranquility that would help us make sense of everything that is going on in our lives. When searching for that inner balance we usually consider popular self-improvement techniques like meditation, simplifying, affirmations etc. but we rarely consider any form of exercise as a viable tool to help us balance our lives.

12 scientifically proven reasons Pilates is an all-inclusive ticket to your peace of mind

The Pilates Method of Body Conditioning is complete coordination of body, mind, and spirit.

Pilates improves your memory and makes you smarter.

Beginning in our late 20s most of us start losing about 1% of the volume of our hippocampus, a portion of the brain responsible for memory and cognitive function. Our brains are literally shrinking.

For a long time scientists thought that we were born with a certain number of brain cells but recently they discovered that our brains could create new cells thus slowing down or reversing brain shrinkage. What will it mean to you? It means better memory, lower risks of Alzheimer’s disease, better learning and problem solving, a higher IQ and more.

Pilates trains your brain.

Learning new activities is a proven brain-training technique. If the neurons are formed but they don’t connect then eventually they die without any benefit to brain health so this white matter is extremely important.

Learning a new activity is an important part of brain fitness. But most of us don’t have extra several hours a week to learn how to juggle (that is what Heidi Johansen Berg used in her research) or take on a new hobby.

An exercise program, however, can be just the right way to multitask – benefit our body and our mind at the same time. If you start to automatize your workout (like running on a treadmill while watching TV, doing reps at the gym without focusing on your form or flying through the same Yoga sequence every week) you cut the benefit of your workout in half (not even mentioning that you double the risk of an injury.)
According to Anne Bishop, a Pilates instructor, and researcher, learning a new movement or a new modification in a Pilates routine provides just the effect we are looking for by challenging the body and mind at the same time.

Deeper muscle activation means a better function of the nervous system.

Every time we move we use several specific areas of our brain. The brain then sends an impulse through the spinal cord to muscle fibers (the process is more complicated than that and requires a bunch of words that my spell checker doesn’t even know.)

When you learn to voluntary engage certain muscles (like deep core activation in Pilates) you fire a movement chain that might have been asleep for a long time. Did you know that your core consists of 29 muscles and not just a six-pack? Learning to use them is a cleansing rinse for your nervous system.

A healthy nervous system means better communication between your brain and other parts of your body as well as the release of stress-fighting and mood-boosting hormones.

Calm mind and emotions with Pilates.

You have probably heard a lot about the benefits of mindfulness meditation for your mind and body. To sum them up, meditation:

Relieves anxiety and depression,
Bits of help treat insomnia,
Sharpens the mind,
Uncovers creative thinking,
Relieves stress,
Helps with chronic pain management,
Reduces negative emotions,
helps fight addictions and instill positive habits,
Lowers blood pressure and improve cardiovascular health.

When most of us think about meditation we imagine a Buddhist monk or a New Age person chanting in solitude. But perhaps we are wrong as we envision only one way that mindfulness can enter our lifestyle.

Though the concept originates in ancient Buddhist, Hindu and Chinese traditions, when it comes to experimental psychology, mindfulness is less about spirituality and more about concentration: the ability to quiet your mind, focus your attention on the present, and dismiss any distractions that come your way.

Pilates lets you concentrate your attention on one thing – your body. Whether you want it or not, you have to clear your mind of any distractions if you are performing Pilates coordination work on the Reformer or if you are just visualizing an inner spring in your core that your instructor is talking about.

Pilates lets you reap all the benefits of meditation without actually sitting still and feeling like you are wasting your time.

You can gain mindfulness benefits only if you are comfortable with what you are doing. Some enjoy the peacefulness of a traditional meditation while others get better results from a mindful movement that cleanses the mind while exercising the body.

Pilates relieves stress tension in our body.

You have probably heard about the famous “fight-or-flight” response to stressful situations. When confronted with a stressful situation (real, like almost getting in a car wreck or imaginative, like fear of public speaking) our body releases a wave of stress hormones to prime our body to fight or flee.

In a stressful situation, our body is ready to move at its peak performance but in most modern-day scenarios we can’t run away when stuck in a traffic jam and can’t pick a fight with our boss. Physical activity is supposed to metabolize the buildup of stress hormones but instead, we try to keep everything inside and work our way through it.

The result? Stress hormones settle in our body causing hypertension, muscle spasms, and pain.

Pilates relieves tension built up in the muscles through gentle stretching and gradual conditioning. An energetic Jump board workout will let you metabolize stress hormones built up in your muscles. And facial release techniques that many Pilates instructors use in their classes today will help you loosen tight muscles that are not responsive to passive stretching. When you get stress out of your body, you also get it out of your mind.

A body free from nervous tension and fatigue is the ideal shelter provided by nature for housing a well-balanced mind, fully capable of successfully meeting all the complex problems of modern living.

Pilates and Yoga tame your stress.

While it’s important to drive stress out of your body, it’s even more important to prevent stress from entering your mind. If you don’t address the cause of stress (the way you perceive situations and respond to them) you won’t be able to have lasting stress relief.

Research about the benefits of Pilates to tame stress is pretty much non-existent but Yoga has been proven time and time again to be a powerful stress reliever. While Yoga and Pilates are quite different (and that’s a subject for another article) they still share several similarities especially if taught as a mindful movement practice and not just as a fast-paced gym workout.

Several recent studies have found the positive effects of regular Yoga practice on stress reduction and improved wellbeing.

Yoga and Pilates pose embody steadiness and ease, they teach you to find opposition inside your body and use it to gain greater control of the body.

Another group of studies published in the Yoga Journal showed the stress-reducing benefits of regular and even a one-time Yoga session. According to the authors, the physical challenge of a pose becomes the equivalent of a stressor. The same happens during a Pilates class that incorporates intermediate and advanced Pilates moves or is focused on the flowing transitions. When physical demands are met with steady breathing and mindfulness the nervous system responds by maintaining activation while keeping an underlying sense of calm. This response lets us face our day-to-day stress with clarity and respond to it without getting overwhelmed.

Pilates makes you happier.

If you love Pilates then it will make you happier.

When our body is positively stressed, like when you go through a favorite workout, endorphins are released into the body that makes us feel good. If you enjoy your workout and stay focused on it instead of letting your mind wander somewhere else you will feel happy and calm at the end.

Physical fitness is the first requisite of happiness.

Pilates makes you more creative.

A creative and open mind lets us experience life fully and come up with inventive ways to deal with life’s challenges.

Exercise and mindfulness meditation each have proven to improve creativity. When you combine the two in a Pilates workout you get even better results for your mind and your body.

Pilates lets you control your emotions.

Our emotions and breathing are closely connected. A recent study by Pierre Philpot (as cited by Psychology Today) showed that different emotional states are associated with distinct breathing patterns. Think of how your breathing changes when you face something frightening as opposed to something pleasant. There is no major breakthrough in this finding, just common sense.

However, the interesting part of the study was that different breathing patterns evoke certain emotions. You can basically breathe yourself into calmness or anxiety.

Above all, learn to breathe correctly.
~Joseph Pilates

Breath is one of the six fundamental Pilates principles. Learning to control your breath is probably the biggest benefit of Pilates since many of us are “lazy-breathers”. The techniques that you learn in a Pilates class can also be used in different life situations to calm your mind or get through a stressful situation.

Mindful Movement helps release emotional tension.

Any mind/body professional can tell a lot about your personality by simply looking at your posture and observing your movement. Over time we store our emotions and anxieties in our body. We clench our jaws when we want to yell, slouch when we feel inferior or shy, and tighten our hips to suppress emotions of sadness and fear.
Pilates practice lets you release your muscles and gain control of the deep core muscles that tend to be closely connected to your emotional baggage. When you release muscles that hold your emotional tension you also let go of the emotional baggage that you’ve been carrying around for who knows how long.

Pilates teaches you to be yourself.

The modern world puts us under a lot of stress because we constantly feel the need to conform to certain standards. We constantly have to push our boundaries to meet a deadline, be a better parent or look an act according to modern-day standards.

Pilates teaches us to respect our body and be content with it. Pilates practice is focused on working within your range of motion and building up your strength and flexibility gradually. Interesting enough, once we become confident in what we are doing we find strength and motivation to move to the next level. However, our progress is not propelled by comparing ourselves to someone else but rather by setting our personal standards and priorities that are meaningful to us.

When we learn to respect our bodies this way we also learn to do the same with everything else in our lives. We start living according to our priorities and desires, instead of keeping up with the Joneses.

Become more confident.

In her TED Talk, social psychologist Amy Cuddy discusses how the “power” posture boosts confidence levels. I hope you listened to your Mama when she told you to sit up straight and straighten up because it is the exact posture that makes us more confident.

Pilates is all about good posture and proper body alignment. Of course, good posture is important for your health but you will also gain the confidence benefit from it.

Through the Pilates Method of Body Conditioning, this unique trinity of a balanced body, mind, and spirit can ever be attained. Self-confidence follows.
~Joseph Pilates

If you didn’t have enough reasons to try Pilates or to fit another class into your schedule then hopefully you do now.

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Experts Reveal Popular Treatments That Don’t Make A Difference

admin — Thu, 29 Dec 2016 17:15:03 +0000

When you swallow medicine or undergo a test, you do so in the belief that it will be doing you some good. Yet for many of these things there is little – if any – evidence that they are worth doing.

HIGH-FIBRE DIET FOR IBS

For many years increasing the amount of bran in the diet was the main advice given to those with irritable bowel syndrome. Yet there was no evidence it worked.
‘In fact for many patients it made the symptoms worse. There was never any evidence that it would work – it just became a widespread belief,’ says Professor Chris Hawkey, a gastroenterologist at Nottingham University who is also chairman of CORE, the charity for those with diseases of the gut, liver and pancreas.

ASPIRIN FOR A FAULTY HEARTBEAT

Around one million people have atrial fibrillation, an irregular and often abnormally fast heartbeat. It can raise the risk of blood clots forming in the heart’s chambers, causing a stroke.
Even though research shows aspirin is not beneficial in atrial fibrillation patients, some are still given it, says cardiologist Klaus Witte. ‘Aspirin does have a marginal blood-thinning effect but this is probably ineffective in preventing the type of clot that causes a stroke in atrial fibrillation.’
These patients should instead be prescribed an anticoagulant – medicines to prevent clots – such as warfarin, or one of three newer drugs, apixaban (Eliquis), dabigatran (Pradaxa) or rivaroxaban (Xarelto).
Yet the results of a small survey last year by the Atrial Fibrillation Association suggested 200,000 patients are still being given aspirin.

FLOSSING YOUR TEETH

An emerging body of research suggests flossing makes no difference to oral or dental health, says Professor Damien Walmsley, scientific advisor to the British Dental Association.
A review last year in the Journal of Clinical Periodontology concluded: ‘The majority of available studies fail to demonstrate that flossing is generally effective in plaque removal and in reducing gingival (gum) inflammation.’
Professor Walmsley admits that he continues to floss anyway as it makes him ‘feel better’ and it helps to dislodge bits of food, but says: ‘If you are not flossing, don’t worry too much about it as there may be no need.’
Flossing may still be part of recommendations from your dentist because, as Professor Walmsley says, it can take a long time for a body of opinion to take on new findings and modify recommendations.
‘We still recommend floss because if used correctly, it’s unlikely to cause harm,’ he adds.
In contrast, the recommendation to brush your teeth twice a day is well supported by studies, he says, as it disrupts bacteria build-up and prevents sticky biofilms developing, which can lead to plaque and tooth decay.

ANTIBIOTICS FOR EARACHE

One in four children suffers an ear infection (otitis media) by the age of ten. Research carried out at Southampton University shows ear infections are the most common reason for children being prescribed antibiotics by their GPs.
In fact two in three ear infections are caused by viral infections, which antibiotics are powerless to treat, says Professor Tony Nerula, president of the ear, nose and throat specialists’ body ENT UK. Only about one in three is caused by bacteria.
A viral infection usually clears up on its own within 48 hours, and patients are advised simply to take paracetamol or ibuprofen.
‘The problem is GPs have no way of knowing if a virus or bacterium is the cause,’ says Professor Nerula.
‘So most issue a deferred prescription for antibiotics dated for a couple of days’ time. The parent is told to collect the prescription if the infection does not clear up by then.’
Conclusion: In fact there are many treatments that also have little or no evidence to support their use – but doctors may prescribe them because ‘you make a decision that sometimes it is worth a go

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6 Things That Tell You That You’re Unhealthy

admin — Wed, 28 Dec 2016 16:14:47 +0000

Normally, people do not seem to notice when they are unhealthy. We often wait till we’ve been diagnosed with an illness before we believe that we’re actually unhealthy. The beauty about the human body is that it gives you ealry signs immediately there’s a problem somewhere. It’s upto you to be able to notice these signs and treat the problem before it gets any worse. And that is what we intend to help you with in this article.

Below are 6 ways your body tries to tell you that there’s something wrong somewhere.

1.Poor sleep habit

You find it very difficult to sleep at night. This is because there is way too much production of cortisol, which normally is meant to be low at night to allow your body to rest but your body is on constant flight or fight mode. Once this happens your body’s natural repair response mechanism gets turned on and you get sick.

2.You get shorter

You begin to notice that you’re getting shorter, for instance if you were 5’7’’ and now 2 years later you then become 5’6’’. The reason why you are shrinking is probably because your bones are beginning to degenerate as a result of osteoporosis. May be your bones whispering to you to take healthier measures before it’s too late.

3.You snore

This may be the only early sign of sleep apnea, which is a sleeping disorder usually characterized by obstruction in the airways. This usually increases the risk of pulmonary hypertension and subsequently leads to heart failure

4.You’re always anxious

Sometimes people just think that it is just in their head. This sometimes might be true, but other times is not. Anxiety can begin as a feeling in your mind that can translate to your body’s physiology and it exposes you to diseases like heart disease and other life-threatening illnesses.

5.You’re always itchy

Sometimes, it may just be nothing serious, like allergies or any order skin disorder. But also excessive itching may also be a sign from your body that you are suffering from liver disease.

6.You’re always tired

Fatigue might be from a lot of reasons, probably working extra hours or it could be as a result of your thyroid not functioning properly.

Conclusion

Paying attention to even the tiniest detail, or even the smallest hint our body gives to us can actually save our lives, it is very important that once you notice that your body is acting up, you should see a specialist before it’s too late. It is important to stay hydrated, it helps to maintain a healthy body.caffefine, or alcoholic beverages are dehydrating so it’s better to stick to water, green tea or coconut water.

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5 NEGATIVE HEALTH IMPACT OF CLIMATE CHANGE

admin — Wed, 28 Dec 2016 12:36:42 +0000

Climate change brings with it an increase in malnutrition, mental health conditions, infectious disease spread and even death.
Changes in the greenhouse gas concentrations and other drivers alter the global climate and bring about myriad human health consequences.
Environmental consequences of climate change, such as extreme heat waves, rising sea-levels, changes in precipitation resulting in flooding and droughts, intense hurricanes, and degraded air quality, affect directly and indirectly the physical, social, and psychological health of humans.
For instance, changes in precipitation are creating changes in the availability and quantity of water, as well as resulting in extreme weather events such as intense hurricanes and flooding.
Rising greenhouse gas levels are triggering climate and environmental changes that will affect human health in many ways.

Direct and indirect consequences:

The first major health impact of climate change is the rise in rates of mortality and diseases caused by extreme weather events. These include floods, droughts, tsunamis, heat-waves and other disasters which kill thousands of people in both the developed and developing worlds. Over 280,000 people were killed by the Asian tsunami of 2004, for example, while the 2003 European heat-wave killed 15,000 people in France alone.

Increases in Ozone:

Smog in Los Angeles decreases visibility and can be harmful to human health. Source: California Air Resources Board (2014). Scientists project that warmer temperatures from climate change will increase the frequency of days with unhealthy levels of ground-level ozone, a harmful air pollutant, and a component in smog. People exposed to higher levels of ground-level ozone are at greater risk of dying prematurely or being admitted to the hospital for respiratory problems.

Malnutrition:

In the developing world, malnutrition is rising because crops are failing, and that’s happening because of extreme weather. Cycles of drought and flood in West Africa are making it harder and harder for subsistence farmers to grow enough food to feed their families. And when the rain does come, it washes the topsoil away, degrading the land, so it becomes even more difficult to cultivate crops in the future. As a result, people go hungry and children in particular suffer from malnourishment

Mental health:

The impact of climate change on mental health is a relatively new field of enquiry, but it should not be underestimated. People who have survived droughts, floods, tropical storms and similar extreme weather events often lose their homes and their families. As a result, they can experience post-traumatic stress disorder, severe depression and other mental health problem

Changes in Allergens and Asthma Triggers:

Climate change may affect allergies and respiratory health. Allergic illnesses, including hay fever, affect about one-third of the U.S. population, and more than 34 million Americans have been diagnosed with asthma.

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Will Drinking Lemon Water Help You Lose Weight?

admin — Wed, 28 Dec 2016 11:36:13 +0000

Water Melon is typically known as a healthy light snack that pretty much everyone loves. But have we heard that it can help you lose weight? Here’s what nutritionist have to say about how water melon can be used to effect weight loss.

Drinking lemon water is regarded by many professional nutritionists as having real and palpable weight-loss powers. Far from a weight loss myth, but, rather, a weight loss reality, drinking lemon water helps to speed up weight loss. In addition to possessing properties that are favorable to weight loss, drinking lemon water also ensures that some of the toxins in your body are cleaned out, promotes quick bursts of energy and even cleans out some of your internal waste. If you drink lemon water in the morning especially, it will help to activate your body’s detoxifying process and also its natural cleansing process. This principle works proportionally, so the more lemon water you drink, the more you ought to speed up weight loss.

Advantages to Drinking Lemon Water

Drinking lemon water has shown demonstrable results in terms of weight loss, and the reasons for that are very easy to understand. First of all, the combination of lemon and water is one that is made up of natural ingredients; natural substances (those without any kind of additives, preservatives or processed elements) are the healthiest for the human body. Due to lemon water being natural, it adds no calories to your body each time you drink it. Think of it in this way: Let’s say you replace whatever you enjoy drinking daily with lemon water. This could be anything as innocuous as fruit juice or really unhealthy stuff like soda. Even fruit juices contain calories, but lemon water has zero. Imagine further that you replace the drinks with lemon water every day for months or even a year. This absence of calories you would otherwise take in from other kinds of drinks will go a long way to helping you lose weight.

Cleans out Your Waste Better

If your colon is not cleansed properly, there is lingering waste that can build up and, among other things, contribute to raising the risk of colon cancer over time. This buildup of lingering waste also adds weight to your body, so if you drink lemon water regularly, it’s cleaned out of your bowels with greater frequency. The result of this is that you will lose some weight just from the removal of this lingering waste. Lemon water also helps out the digestive system by reducing the chances for diarrhea and constipation, because it promotes fluid bowel functions.

Reduces Hunger Cravings

Because of pectin fiber’s presence in lemon, lemon water has the effect of reducing your hunger. If you have tried to kill your appetite in the past with such drinks such as coffee or tea, try lemon water from now on, and also get the benefit of zero calories when you drink it. Together with its property of cleaning out your colon, lemon water’s effect on your hunger cravings is a one-two combination in the effort to help you reduce weight.

Conclusion: From everything we have gathered here, it’s safe to say water melon has some weight loss properties. And so given that it’s a food liked by most, it wouldn’t hurt to give it a try.

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6 Benefits Of Staying Hydrated

admin — Mon, 26 Dec 2016 11:40:26 +0000

From your biology class back in high school, you might have been thought that water accounts for 60 percent of your body and is essential to every cell.

A recent study done in Britain showed that drinking water could improve students’ thinking and/or help students stay calm and quell their anxiety, both of which could hinder their test performance

Other researches have suggested that staying hydrated keeps your memory sharp, your mood stable and your motivation intact. You can also think through a problem more easily.

It doesn’t just stop there, staying hydrated has a whole host of health benefits and here are some of them:

1.Water Helps Prevent Dry Mouth

One of the major causes of bad breath and/or unpleasant taste is dry mouth. It could also promote cavities. One way to deal with dry mouth and hence prevent all these from happening is by staying hydrated always. Water keeps your throat and lips moist and prevents your mouth from feeling dry.

2.Water Promotes Cardiovascular Health

Dehydration lowers your blood volume, so your heart must work harder to pump the reduced amount of blood and get enough oxygen to your cells, which makes everyday activities like walking up stairs–as well as exercise–more difficult.

3.Water Keeps Your Body Cool

Your body releases heat by expanding blood vessels close to the skin’s surface (this is why your face gets red during exercise), resulting in more blood flow and more heat dissipated into the air. When you’re dehydrated, however, it takes a higher environmental temperature to trigger blood vessels to widen, so you stay hotter.

4.Water Helps Muscles and Joints Work Better

When you’re well hydrated, the water inside and outside the cells of contracting muscles provides adequate nutrients and removes waste efficiently so you perform better. Water is also important for lubricating joints. Contrary to popular belief, muscle cramps do not appear to be related to dehydration, but, instead, to muscle fatigue, according to Sam Cheuvront, Ph.D., an exercise physiologist.

4.Water Keeps Skin Supple

When a person is severely dehydrated, skin is less elastic. This is different than dry skin, which is usually the result of soap, hot water and exposure to dry air. And, no, unfortunately, drinking lots of water won’t prevent wrinkles.

6.Water Cleanses Toxins from Your Body

Your kidneys need water to filter waste from the blood and excrete it in urine. Keeping hydrated may also help prevent urinary tract infections and kidney stones. If you are severely dehydrated, your kidneys may stop working, causing toxins to build up in your body.

Conclusion

If you’ve ever had doubts in regards to staying hydrated, the aforementioned benefits should put an end to all those doubts.

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5 foods that help to prevent ischemic heart disease.

admin — Sat, 24 Dec 2016 13:45:27 +0000

Generally, for you to be able to survive or prevent any heart threating disease or illness is to always eat healthy and exercise and go for a check-up as often as possible. Combing a healthy diet with regular exercise, is the best way of maintaining a healthy lifestyle. The single most important step that you can take towards the health of your heart is by what you put on your plate. Here are 5 foods that will help prevent ischemic heart disease.

Oranges –

this help to reduce the blood pressure, cholesterol, and heart failure. Oranges are known to contain a pharmacy’s worth of salves for the heart. The fibre called pectin acts like a giant sponge, which sucks up the cholesterol in the food you eat and blocks its absorption. And the potassium that is contained in the orange helps to fight off the salt, thereby keeping the blood pressure under control.

Kale –

this prevents atherosclerosis. Kale is a dark leafy green and it contains everything that you want in a super food. Kale boasts a bumper crop of heart healthy antioxidants omega-3 fatty acids, fibre, folate, potassium and vitamin E. it also contains a compound called glucoraphanin, which activates a special protective protein.

Garlic –

this reduces blood pressure and plaque. Garlic notches down an enzyme called angiotensin, which constricts the blood vessels.

Red wine –

this boosts the good cholesterol HDL (high density lipoprotein) and it reduces unwanted clotting. Usually any alcohol boosts the HDL which helps to prevent plaque, but red wine offers additional benefits. They contain a compound called polyphenols that help keep blood vessels very flexible and reduces the risk of unwanted clotting. They also have analgesic properties as aspirin should bn. Alcohol consumption should be in moderate levels, because consuming large quantities of it is really harmful to the heart.

Dark chocolate –

this reduces the blood pressure. A researched found out that the Kuna Indians off the coast have very low blood pressure. It was thought they had a rare genetic trait in them, but it was revealed that they drink large quantities of processed cocoa, which is very rich in a compound that is called flavanols, this improves blood vessel flexibility. And dark chocolate is found to have more of this compound because it starts with a higher cocoa content.

Heart disease is one of the major killers of men and women worldwide. Lifestyle can greatly affect one’s health condition, and some people believe that diet can be used to reverse cardiovascular diseases. Living a disease free and healthy life depends on dieting alongside exercise.

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7 ways to reduce the risk of heart disease.

admin — Sat, 24 Dec 2016 12:41:06 +0000

Heart diseases present themselves in many ways, and it is rated as the number one killer for both men and women. Heart disease is as a result of narrowing of the arteries that supply the heart with its needs like oxygen, blood.etc. There are a lot of risk factors that are also related to our daily activities and what we eat and the kind of company we keep. Here are 7 ways that you can reduce the risk of heart diseases.

Don’t smoke –

aside the fact that, as you smoke you are prone to having lung cancer, cigarrete smoking is the number one cause of cardiovascular disease, and also with more than 50% of heart attack for the middle aged women. Risk of getting a cardiovascular disease reduces as you stop smoking.

Lower your cholesterol –

when you have a lot of cholesterol in your body, it increases your chances of developing a coronary heart disease. Extra cholesterol in the body allows the fat deposit to rest on the arteries and causes narrowing of the arteries.

Maintain a healthy weight –

obesity is the leading lifestyle epidemic that contributes to the increased cardiovascular heart disease. This is an important risk factor for women.

Arm yourself with risk- reducing vitamins –

antioxidant vitamin supplements, particular the vitamin E and homocysteine lowering agents such as have good effect in reducing the risk of cardiovascular disease.

Avoid trans-fat –

trans-fat have an increased risk of cardiovascular diseases. This is contained in most margarines. The role of other fatty acids are controversial.

Give yourself some new stress management tool –

poorly controlled stress may have a serious adverse effect on blood lipids. An attitude of hostility has been associated with higher incidence of cardiac events. Meditation improves tolerance and decreases electrical charges that is associated with poor circulation. Some relaxation methods aside meditation are yoga and breathing exercises that help to rid the body of stress.

Ask health professionals about herbs and nutritional

supplements that may be useful in preventing and also useful in treating cardiovascular diseases, these may include blueberry, ginger, turmeric, garlic etc.

The best way to help reduce the risk of heart disease is mostly by reducing your stress levels and exercise and watch out for the type of diets that we eat, because they have a lot of influences on our life.

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7 Amazing Benefits Of Green Tea

admin — Thu, 22 Dec 2016 16:45:34 +0000

Green is by far known as the world’s healthiest drink and has been used as medicine for thousands of years and helps in keeping the body safe from a lot of fatal diseases. Here are 7 of these amazing benefits when you drink green tea.

1.Brain enhancement

Taking green tea helps to enhance memory, green tea drinkers have shown an increase in the connective key parts of the brain that are associated with memory and also improves performance on working memory tasks.

2.Cancer fighter

Green tea has been shown to activate our internal detoxification enzymes, which are likely to hinder tumour growth in the body. There is a relationship between cancer prevention and the tea consumption. Evidence has shown that both sexes can enjoy the cancer fighting effect of green tea, because it slows down the protein that are a part of the tumour growth in breast and prostate cancer.

3.Anti-anxiety and relaxation

Green tea contains i–theanine, which helps in anxiety. This theanine is a neurotransmitter that increase the alpha brain wave which have been considered as an indicator of relaxation.

4.Anti-oxidant

When we eat, our food turns into energy, this generates into by products and forms free radicals. This produce chemicals that are very dangerous to our body. This negative effect caused by the free radicals can be combated by the anti-oxidants and a great way of getting them is by consuming your cup of green tea. It also helps to fight off viruses, prevents inflammation and helps with allergies.

5.Cholesterol control

Having high cholesterol levels is pretty common, about 74 million adults have high LDL cholesterol. Not only those green tea have other amazing benefits, it can also help with the cholesterol levels in the body. According to research about 10 cups of the green tea a day has a large effect on the cholesterol.

6.Nectar of youth

Since green tea is packed with anti-oxidants, and one of the major causes of aging is oxidation by the free radicals and green tea shows longer life span.

7.Oral health

Eating is good, the problem with that is that it tends to leave bacteria in our mouth that may cause cavities. And eating sugar causes there to be a lot of bacteria in the mouth, green tea has anti-bacterial effects that prevents cavities and also prevents tooth loss by reducing the enamel loss.

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