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Sunday, May 21, 2017

Healthy Lifestyle - Advices For a Healthy Living

Healthy Lifestyle

Nowadays, many of us are more concerned about our health conditions.  We get a lot of tips from people who themselves are not aware on how one can live a Healthy Lifestyle. Considering the fact that we too are stubborn to follow most of these advices, we end up with all the frustration and regret that we did not choose to live a Healthy Lifestyle at an early phase.



The earlier you practice to drink and eat healthy foods the better. Mother nature has given us a lot of options to choose from, so we could maintain a very good health condition, we should all make use of it.

Look into these drinking and eating habits that you should try starting from this day on:

1. Select food that are of great value, meaning that it contains vitamins and minerals that the body needs. Make sure that what you look into are food selections that would also fits your lifestyle, like for instance you are losing weight and you frequently workout, you would be needing foods rich in protein, so you have to select the foods that are rich in protein.

2. Drinking eight to twelve glasses of water a day is what you may hear or read all the time but there is more to it that you should know. What you should be drinking is purified drinking water that is at a room temperature and not ice-cold water. Most of us do this without knowing that this would actually intervene with the normal conditions in the digestive system.

3. What you need to eat are green leafy vegetables as well as fruits. Fruits and vegetables which contains the essential nutrients need by the body. Vitamin C and antioxidants from fruits, while omega fatty acids needed by the body to rebuild cells and replenish lost energy in our body.

4. Keep a balanced diet and make sure that you do not consume much food that produces too much cholesterol in the body like for instance dairy products, lard,  and other foods that produce saturated fats. Saturated fats unlike omega fatty acids are non-essential fats, it is considered junk in the body and harmful as well.

5. Speaking of fats, you can acquire non-essential fats from eating too much greasy foods which can result to your body having the difficulty in digesting these food together with other dishes. If this is the case then you will have more fats stored in your body which, eventually would lead to other health complications.

6. Your digestive system is the one responsible in distributing the nutrients that you get from the food you eat. Digesting your food properly, helps your system to distribute the nutrients throughout your body's other organs accordingly. To do this, you need to chew your food slowly .

These are only few of those options available for you to take advantage of. To live a healthy lifestyle is not mainly eating the right foods and avoiding the wrong ones. Food intake would also be accompanied by frequent exercises as well as enough rest and sleep.

Monday, August 22, 2016

Combat Belly Fat With Exercise

 Belly Fat

This society is paying the price for leading a more or less sedentary life. This is a life where people do little physical activity. This, coupled with high fat diets, has spawned a nation of overweight people, not to mention that there are about 350,000 deaths each year in the United States due to obesity. In a way, we cannot blame the people themselves because society has really changed since the 1st century.



So in a way, we cannot blame ourselves after pizza when we reach for the candies, cookie and chocolate. Have you ever tried to fast and been any where near a TV? The food ads alone will have you rushing to the fridge in no time.

Society has really changed a great deal in the last 100 years. Our ancestors used to be extremely active, men hunted, built houses and fought wars. Women on the other hand had to tend the home and the till the land. At the end of the day the whole family would sit down to a hearty meal, but all members would have done a day of hard physical work.

In today's working environment, we work in offices, drive there and drive to most of our destinations. Most of us spend our working day sitting behind a desk. We then spend our days feeding our body's with snacks and other foods that are full of chemicals and trans-fats. 

We drive home to then sit in front of the television.This inactivity just compounds an already bad situation. Here we have a sure fire recipe for obesity and that is what almost 40% of the US population is grappling with right now.

Belly Fat


There are other reasons why people end up with belly fat and being obese. The main one being genetics, some peoples bodies cannot process food efficiently and either digests it slowly and stores a lot of fat or their bodies simply fails to generate the needed metabolic combustion rates to burn most of the fats that is consumed. 

Poor eating habits can leave you feeling lethargic making you reluctant to take part in any kind of strenuous activity ending up with the same problem. Thyroid imbalances or inactivity can also cause fat storage around the belly and body.

As said before exercise is the best way to combat belly fat. You do not need a complicated routine, just be committed, consistent and regular with the exercises you do.

One way is to be knowledgeable especially on what you are eating. This means that before you eat something you determine that it is good for you by either reading the label or asking about the ingredients. This will also drive you to shop smart whenever you go grocery shopping.

Another way you combat obesity is to become more active. This may mean joining a gymnasium or jogging and running. Many apartments in the US also have free gymnasiums which you can use in your free time. Sometimes simple exercise when done consistently and diligently can go a long way.

Belly Fat

Friday, August 5, 2016

High Blood Pressure? Natural Alternatives Can Help!

High Blood Pressure

High blood pressure (hypertension) is a dangerous condition that can lead= to stroke, enlarged heart, congestive heart failure, kidney and eye damage, atherosclerosis hardening of the arteries, and premature death.



According to a recent report released in The New England Journal of Medicine of 16,000 adults surveyed over the age of 24, nearly 30 percent had blood pressure of at least 140/90 and more than one-third of them were unaware of their condition.

Blood pressure refers to the force of the bloodstream against the walls of the arteries as they deliver blood from the heart to the rest of the body. Normal, healthy blood pressure ranges from about 110/80 to as high as 140/90. The higher number refers to systolic pressure, which is the hearts contractions. The second number, the diastolic pressure, measures the rests between heartbeats. Here are the categories to consider when evaluating blood pressure:

-Normal - Less than 140/90
-Borderline - 141/91 to 159/94
-High - 160/95 or more

What Causes High Blood Pressure?


Although there are still questions about the roots of essential hypertension, many researchers name two culprits: The typical American diet and lifestyle factors. Following are 9 major factors that can contribute to this potentially deadly condition:

1. High-fat, high-sodium diet . . . Interestingly, vegetarians who normally eat a low-fat, low-sodium diet have a profoundly lower incidence of hypertension than non-vegetarians.

2. Fat imbalance . . . Too much saturated fat in the diet. We need more essential fatty acids to help clear the system of fat solids.

3. Nutritional deficiencies . . . People whose diets are low in potassium, magnesium, calcium and vitamin C are at greater risk of hypertension.

4. Obesity . . . High blood pressure is almost six times more common among overweight people ages 20 to 44, and twice as common in those 45 to 74

5. Smoking . . . Chronic smoking decreases blood flow to the brain, increasing the risk of stroke.

6. Alcohol . . . Heavy drinking is another indicator of high blood pressure.

7. Stress . . . In many instances, stress can be the major factor causing high blood pressure.

8. Atherosclerosis . . . A buildup of fatty deposits can narrow the blood vessels, leading to a rise in blood pressure. The increased resistance means the heart has to work harder to pump blood through the body, placing it under strain.

9. High sugar intake . . . People who had more sugar in their diet had markedly increased blood pressure.

High Blood Pressure


Anti-Hypertensive Diet Guidelines


The following recommendations can help you keep your blood pressure at healthier levels:

-Follow a low-fat diet.
-Increase your intake of potassium, magnesium and calcium.
-Reduce your intake of salt.
-Restrict your consumption of refined sugars.
-Exercise more often. Since excess body fat is a primary risk factor in hypertension, it is critical to maintain a healthy weight. The importance of regular exercise cannot be over-emphasized.

Essential Nutrient Intake


What you eat has a powerful influence on your blood pressure as well as almost every other aspect of your health.

For most people, the sodium/potassium ratio is more significant than sodium alone. We should be consuming about five times more potassium than sodium (5:1), but the typical American diet includes half as much potassium as sodium (1:2).

By eating more POTASSIUM-rich foods, you can reverse the ratio and promote healthy blood pressure. Foods such as bananas, oranges, tangerines, beans, dried peas, and potatoes provide a wealth of natural potassium.

MAGNESIUM is another vital nutrient for blood pressure. It is believed that magnesium activates the bodys cellular membrane pump, which pumps sodium out and potassium into the cells. Some clinical trials have shown that magnesium supplementation reduces blood pressure. Magnesium- rich foods include nuts (especially almonds, cashews, and pecans), rice, bananas, potatoes, wheat germ, kidney and lima beans, peas, soy products, molasses, oat, bran, and fish.

CALCIUM is important. People with high blood pressure are advised to increase Calcium intake and to eat more calcium-rich foods such as nuts, salmon, sardines, low-fat dairy foods, watercress, kale, broccoli, turnip greens, collard greens, and mustard greens.

Here is a list of other nutritional supplements that can help prevent high blood pressure: 

-HAWTHORNE is an herb that has been shown to widen blood vessels, especially the coronary arteries.
-CAYENNE reduces the risk of atherosclerosis, which can lead to hypertension.
-VALERIAN has sedative activity, which has a beneficial effect on blood pressure.
-VITAMIN C supplementation has exerted a valuable blood-pressure-lowering effect in people by promoting the excretion of lead, which is linked to hypertension.
-COQ10 shows promise for hypertensives. Coenzyme Q10 is a nutrient that naturally occurs in our bodies and can be supplemented to assure adequate daily intake.
-GARLIC helps reduce cholesterol as well as blood pressure.

Summary 


The consequences of untreated high blood pressure are too serious to go untreated. By making smart choices about the foods you eat, the intake of beneficial nutritional factors and your exercise regimen, you can help control your own blood pressure.

High Blood Pressure

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