Posts Tagged ‘health tips’

Adjust Your Lifestyle to Avoid the Flu

With winter comes the holidays, colds, flus and other events that wreak havoc on our immune system.  To boost our immune systems, we need to make some minor adjustments in our diet and lifestyle to help curb the impact the season has on our body.  Try these small adjustments this year:

 

 

 

 

 

 

 

 

 

 

Adjustment 1:

Get your Essential Fatty Acids

Because essential fatty acids are the key to building super hormones, make sure that you get enough of these fatty acids from nuts, seeds, fish, cold pressed oils and supplements.

Adjustment 2:

Eat Enough Protein

Protein is important for your optimal health no matter what season it is.  Nutritionists suggest .75 to 1.25 grams of protein per pound of your body weight depending upon your physical activity.  But, because our body can only absorb 30 to 35 grams per meal, we need to spread our protein intake throughout the day.  Be sure to eat some sort of protein in every meal and in every snack.  Getting some of that protein through soy-based products is also recommended by many nutritionalists.

Adjustment 3:

Choose low GI carbohydrates

GI or glycemic index, is the measure of how fast blood sugar rises after eating.  One good example is that white sugar has a glycemic index of 100, where peanuts have a glycemic index of 15.  That means that peanuts raise the blood sugar levels at 15% of the rate of white sugar.  Fast rising blood sugar means the pancreas produces and sometimes overproduces insulin.  These spikes in insulin can weaken the immune system and interferes with the production of super hormones.  By choosing low GI carbohydrates, combined with eating the appropriate levels of protein you can better control your insulin.

Overall, the best way to adjust your immune system this winter is to avoid too much supplementation, get enough protein and essential fatty acids, and avoid those sugary carbohydrates to make your way through these next couple months illness-free.

Creating a Healthier You

The road to a slimmer and healthier body is a difficult path. But overcoming these roadblocks only require a simple lifestyle overhaul. Liposuction is surely the quickest path to slashing pounds of fats accumulated through years of physical neglect. But this is neither the safest or most effective method of ensuring a healthier you in the future.

The best weight loss treatments are those that reinforce a healthy lifestyle. It is those daily habits that given time helps you get rid of those stubborn love handles but more importantly keeps it away forever.

 

 

 

 

 

 

 

Replace Fat with Muscles

Easier said than done but if done right it rewards you with healthier and shapelier figure. Whether it’s walking a few extra blocks to the office or spending a couple of hours at the gym, getting rid of fats the natural way is devoid of risks and complications that surgery brings.

Building and toning your muscles is the next logical step after losing those unwanted fat deposits. So why wait when you can build those muscles while losing weight.

Build your Cardio

Cardio exercises such as high intensity training or running is a good way to burn fats. It is also a good way to naturally increase your body’s metabolism. Living a sedentary lifestyle lowers your metabolism simply because your body does not require transforming fats into energy. When your body becomes accustomed to strenuous activity regularly, it prepares itself by increasing metabolism. This is to make energy readily available throughout the day.

Eat Healthy

Unhealthy eating habits is perhaps the biggest culprit in the overweight problems we face today. The overabundance of processed and fatty foods makes it easier for us to store those unwanted pounds.

Lower your calorie intake gradually

The best diets are those that work for you. Lowering your calorie intake suddenly only brings more troubles than solutions. You still require a considerable amount to maintain your normal body functioning. Cut your calories gradually. This gives your body the time to adjust to changes.

Load up on proteins

Increasing your protein intakes is essential when building muscles. But it is another good way of burning calories since more energy is required to breakdown protein. Replace those high calorie food with protein loaded meals. Satiate your hunger and help build those muscles.

Fortify with Iron

A well-rounded diet that focuses on all essential vitamins and minerals is essential. Iron improves blood flow. Better blood flow also increases metabolism. When you’re trying to burn fats and live a more active lifestyle it is important that your body’s supply of nutrients and oxygen is maintained with good blood circulation.

Turn up the heat with spicy food

Sweat is a clear indication that something in our body is heating up and eating spicy food is a good start. Eating spicy food gets our body heated up and so does our metabolism. It’s a great way to bring something different into your daily diet without sacrificing your hard earned gains.

Stick to healthy fats

Yes, there’s such a thing as healthy fats. Eating healthy does not mean eliminating one type of food or in this case staying away from fats. Fats are essential to our body’s normal functioning so taking it off the table can do more harm than good. Fish is a good source of healthy fat. Salmons for example are rich in Omega 3 which actually reduces levels of cholesterol in the body.

Weight Loss and You

The first step towards achieving a healthier body is accepting that change is necessary. Even the best weight loss treatments are useless if you are not dedicated to the process.

Women’s Health – Through the Decades

Women of all ages need to make sure to stay healthy and most experts break down women’s health routines by their age.  Here are some different checks and measures that should be met as women age, through their 60s.

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In your 20s…

Kick your unhealthy habits.  Sure we all drank too much, ate too much, and maybe smoked too much during our college days, but those days should be left at college. Many habits that you form in your 20s stick with you throughout your life, so let go of the bad ones!

Plan for an annual physical.  Schedule an annual check-up into your life and stick to it.  You will thank yourself and will be assured that you are doing as well as you feel.

Get your fill of calcium and vitamin D.

In your 30s…

Keep an eye on the scale as many women begin to deal with weight struggles in their 30s.

Get your sleep – all eight hours – if you can!

Pay attention to irregular periods as they can be telling you something about your ovaries or thyroid as you age.

In your 40s…

Get a mammogram.

Have a diabetes screening done, as your chances of having Type II diabetes is more common in your 40s.

Try to get at least 20 to 30 minutes of exercise in per day.

In your 50s…

Pay attention to your heart and your risk factors like cholesterol and blood pressure.

Schedule a colonoscopy.

Get the flu vaccine every year.

In your 60s…

Have a bone density test done.

Make sure to increase your intake of vitamin B12, which helps to produce healthy red blood cells.

Inquire about getting a shingles vaccine and be careful of your risk factors for catching pneumonia.

Snore-free Night’s Sleep!

Studies show that 30 to 40 percent of the general population snores… which means there are an awful lot of people out there not getting a good night’s sleep.  Whether you snore, or your partner, there are some easy ways to alleviate snoring and catch some zzzz’s before you know it.

snore free

Tongue exercises – believe it or not there are exercises that you can do with your tongue that will help “train” your tongue where to stay in your mouth while you are sleeping to prevent snoring.  One good tongue exercise to practice is making the “t-t-t-t-t” sound – sort of like you are scolding someone.  This strengthens the tip of the tongue.  You can also let your tongue hang out relaxed, then tense your tongue by pointing it and holding this position for three seconds.

 Buy a mouthpiece – one of the most effective anti-snoring techniques is using a “boil and bite” mouthpiece.  These mouthpieces form to your upper and lower teeth and pull your lower jaw and the back of your tongue forward.

This process allows your airway to be opened and you to breathe easier.

Nasal sprays – there are quite a few nasal sprays on the market that claim to help curb snoring, so it may have to be a trial and error process in finding one that works for you.   Some studies say that eliminating yeast overgrowth in your nostrils may reduce inflammation and nasal congestion, but it also causes snoring.

Sleep with a tennis ball – say what? Hear us out on this one… because most people snore while sleeping on their back if you provide a barrier between your body and your back while you are sleeping you will be less likely to sleep on your back throughout the night… thereby reducing your snoring.  Some people suggest putting a tennis ball in a pocket T-shirt then sleeping with the T-shirt on backwards.  You can also put the tennis ball in a fanny pack and then wear that backwards.  If you happen to turn onto your back during the night, the ball, whether it is in your shirt or in your fanny pack, will cause discomfort and you will roll onto your side.