How to get fit and healthy

Do you know people who’ve suddenly had a brilliant brainwave and decided to go on a crash diet and survive on a little more than water? We all do, and honestly, it is anything but a brilliant brainwave. We humans beat ourselves at the kind of things we do. We create a problem, and then break our heads trying to solve it.

While the perfect model like figure for everyone has been widely criticised, it is a known fact that overweight is a bad thing, as is an unhealthy lifestyle. An unhealthy lifestyle would be something that is primarily sedentary, does not have the right food intake, no exercise, terrible sleep patterns, terrible eating patterns and all that.

Millions go to gym, visit various dieticians, and try all sorts of possible measures to shed some extra weight. We are not saying any of them is good or bad, we’re just saying an extreme of anything is never good. Losing weight requires a combination of changing food patterns to suit individual bodies and metabolism rates, and changing lifestyle a bit to include some activity or the other, once again differing from person to person.

Zone diet is s special kind of diet that focuses on weight reduction and a healthy food intake. It has been widely popularised by Dr. Barry Sears, a biochemist who has done an immense amount of study in this field. The zone diet promotes a fixed proportion of carbohydrates, proteins and fats in ever meal; the ratio being 40:30:30 respectively. Research has said that this proportion, if followed can produce satisfactory weight loss results without being too drastic. It does not allow fat to be stored, and instead uses up the stored fat for energy, resulting in reasonable weight loss.

Many celebrities are known to have followed the zone diet and found it successful. It is all about balancing your hormones, most importantly, insulin levels. It consists of, in the above mentioned proportions, low-fat proteins, low glycemic-load carbs, and heart healthy monosaturated fats.

For those who wish to try the zone diet, there have been many many successful cases of weight reduction, and the diet is fairly simple to follow once you set your mind to it. There are enough recipes that could be looked up to go about making the perfect zone diet meal.

Today, a whole load of people are affected by hypertension (high blood pressure). Hypertension is often called the silent killer because you have no early significant symptoms. High blood pressure is a major risk factor for heart attack, stroke, and renal failure.

What causes hypertension?

Heredity: If your parents have high blood pressure, you have a greater chance of inheriting it.

Age: The older we get, the greater the risk of developing high blood pressure.

Obesity: Overweight people are at a higher risk of developing high blood pressure.

Heavy alcohol consumption: Several studies have found that intake of excessive amounts of alcohol can raise your blood pressure. Keep in mind that heavy drinking and high blood pressure may damage the heart and can lead to heart attacks.

Diabetes: People with diabetes often have high blood pressure. Having both diabetes and hypertension will increase the risk of developing heart related problems.

Research has proven that an hour of exercise a week can reduce high blood pressure. With regular exercise, you can reduce the risk of developing hypertension by 19 to 30 percent. So there is that ray of hope for all those who have given up on it; it really is not very hard.

Regular exercise makes your heart strong. A strong heart can pump more blood with less effort. Therefore, the pressure on your arteries decreases, and lowers your blood pressure.

If you are diagnosed with high blood pressure at some point, engaging in regular exercise will help you maintain and achieve a healthy blood pressure level. You don’t need to spend hours in a gym every day. Simply adding moderate physical activities to your daily routine like walking, cycling, swimming etc will help you reduce hypertension and lead a healthy, happy life.

You can also do some Yoga for reducing hypertension; asanas such as, Surya Namaskar Asana, Santulam Asana, Pawanmukta Asana, Uttanpada Asana, and Shava Asana are immensely helpful.

It is however, best to check with your family doctor before you jump into an exercise program, especially if you’re unsure about your health, or feel any warning signs like chest pain, dizziness, shortness of breath, an irregular heartbeat etc.

Today, Asthma is a common disease that affects many people. The number of people affected by Asthma is now increasing all over the world. In the United States, over 22 million Americans have asthma.

So, what exactly is asthma? Asthma is a chronic, inflammatory respiratory disease that makes patients to find difficulty to get air in and out of the lungs. When a person is affected by asthma, the breathing tubes (alveolar tubes) become sensitive and inflamed. The muscles around the airways tighten and become narrow, thus making it difficult to breathe fresh air in and exhale air out.

The most common symptoms of asthma are wheezing, constant coughing, and chest tightness during the cold weather and shortness of breath.  Things like smoking, pollen, environmental pollutions, etc can trigger asthma.

Well, how can you treat asthma? Breathing exercises have become a very popular solution to reduce Asthma. Researchers from the UK University found that breathing exercises reduces the severity of asthma and improves quality of life with the help of anti-inflammatory medication treatment.

Effective breathing exercises commonly followed are:

• Pranayama (A Breathing exercise in Yoga)

• Buteyko (A Russian method of breathing exercise)

Pranayama: The regular practice of Pranayama helps us breathe deeply from the stomach. Pranayama is the art of breath control.  The word ‘Prana’ signifies’ breathe’ and ‘yama’ means ‘control’. Thus, the word Pranayama can be understood as “Control of breath”. There are four stages of breathing in pranayama.

1. Inhalation

2. A pause before exhalation

3. Exhalation

4. A pause before inhaling again

Repeat these four steps fifteen to twenty times. With the regular practice of Pranayama you can reduce asthma disease.

Buteyko: Buteyko exercise will reduce and control asthma and other respiratory disorders. In Buteyko techniques, you must inhale through the nose (not mouth), and exhale for as long as possible. You can repeat the process for 5 to 10 minutes and achieve better results.

Alcohol is a part of everything, from family dinners to parties, and business deals. We’ve heard that drinking alcohol helps you gaining weight. Well, this is true. Do you know how? Like any other food or beverage, alcohol contains calories. The average twelve ounce beer has around 130 calories, a 5 oz glass of wine contains 115 calories, and a 11/2oz shot of 80 proof liquor contains 100 calories. So if you consume too much wine, you will automatically gain weight.

Do you really think that gaining weight with over consumption of alcohol is good for health? The answer is no, as alcohol contains empty calories, which means it provides very little or no nutritional supplements like minerals and vitamins which are necessary for good health. Alcohol consumption has been linked with cirrhosis, cancer in liver and stomach, fertility difficulties, heart attacks etc.

Studies have shown that, alcohol stimulates food intake because it increases your blood sugar levels which makes you feel hungry. As a result of this you may gain weight. So Alcohol is not considered a necessary component of a healthy diet. It is better to follow a healthier way to gain weight. Most experts agree that having regular meals, especially breakfast, are important to gain weight.

Eat healthy food frequently. Exercise regularly to keep fit. Some thin people think that exercise is not effective for them. This is not true; exercise keeps your metabolism high. Remember that eating alone is not sufficient to be healthy, so exercise regularly as well.

According to a research, consuming a moderate amount of alcohol may protect against Coronary Heart Disease and type-2 diabetes. It is still not entirely clear how alcohol reduces the risk of CHD and diabetes. But remember it is harmful, if consumed in large amounts. So keep it as moderate as possible.

Do you want to improve your health and fitness? If so, then maintaining a healthy diet plan will help you achieve this. There are hundreds of “fitness foods”, “fitness drinks”, available in the market which will help you boost your body fitness, manage fat/muscle ratio and control your weight. The suggestions in this article may help you switch to a proper diet to maintain your fitness.

It is important to remember that there are 22 vitamins and minerals which are essential for the control of our weight and metabolism. The most important ones are: Vitamins B2, B3, B5, B6, Vitamin C, choline, and inositol, and minerals such as chromium, manganese and zinc. When you eat a wholesome meal and your overall diet is healthy, all of these go into your body in some form or the other.

Have omega 3 fatty acid food such as oily fish like salmon, tuna, mackerel etc at least twice a week. It protects your heart as they contain certain anti-inflammatory substances which help in preventing inflammation of the arteries.

Use olive oil while preparing salads as it reduces the ‘bad’ LDL cholesterol levels and thus helps in reducing the risk of heart disease and getting rid of excess weight as well.

Include nuts like walnuts and almonds in your diet, but in moderation. It will raise HDL (high density lipoprotein — the good cholesterol) levels in your body.

To reduce your hunger between meals, drink a lot of filtered water and frequently chew sugarless gum. It will greatly minimize the feeling of hunger and reduce the desire to snack.

Consume green leafy vegetables. These contain folate, a nutrient that reduces homocysteine levels (homocysteine is a molecule that’s a risk factor for cardiovascular disease).

Have green tea. A recent study proves that green tea could reduce body weight by increasing energy expenditure and oxidising fat.

In addition to consuming fewer calories, you have to indulge in some form of exercise as it burns off calories and increases the metabolism rate.

The food style that is adopted today is the main cause for belly fat. Almost 80 % of food contains fat, and the proportions of vitamins and proteins in the food are reduced. Work stress, family issues and health troubles are the other reasons. The belly fat may lead to diabetes, hypertension, cardiovascular problems and numerous other health problems collectively known as metabolic syndrome. Metabolic syndrome increases the risk of developing cardiovascular disease and Type 2 diabetes.

Doctors suggest that through a balanced, healthy diet and regular exercise, one can lose belly fat and reduce excess body weight.

Jeffrey Woods, a professor at the University of Illinois (U-I) led the study on belly fat along with his colleagues. Mice were given high-fat diet to induce obesity. An Illinois release on the study says that after six weeks, mice were assigned to either a sedentary group, an exercise group, a low-fat diet group, or a group that combined a low-fat diet with exercise for six or twelve weeks so the scientists could compare the effects in both the short and long term.

‘The surprise was that the combination of diet and exercise didn’t yield dramatically different and better results than diet or exercise alone,’ said Vicki Vieira, study co-author.

Woods said that it is a promising finding. ‘The benefits of exercise were apparent even if the animals were still eating a high-fat diet. That tells me that exercise could decrease or prevent these life-threatening diseases by reducing inflammation even when obesity is still present.’

He exclaimed about the exercise carried out by mice - ‘The good news is that this was a very modest exercise programme. The mice ran on a treadmill only about one-fourth of a mile five days a week. For humans, that would probably translate into walking 30 to 45 minutes a day five days a week,’ he noted.

Here we have listed the correct walking postures suggested by specialized doctors.

1. Extend inner knee
2. Touch the ground with your heel first
3. Keep walking in a straight line

Do this simple exercise regularly, and get rid of that extra fat. Lead a healthy life!

Self-improvement plays a major role in life. In infant stage, we do exercises like crawling, running which keeps us active through out the day. During childhood, we are not much pressurized with work. But as we grow, we are dumped with a lot of work.

The activities that made us energetic are reduced due to occupation of pressures like studies, work, in our life. In order to lead a healthy life, we need to be energetic throughout the day. Self-improvement will help you to accomplish this.

First learn to manage your time such that you have time for doing some physical activities. Exercise will help to clear the mind and produce essential chemicals necessary in life. If your mind is clear and body is active, you will complete your work effectively within scheduled time. So that you will get more time to spend with your family which is must to lead a healthy relationship which forms the basis of life.

Interacting with the world is the most effective way to burst out your pressure. Try to spend time with your family. Spending time doesn’t mean to have dinner together or watch favorite TV show. You should talk with your family and share your thoughts with them. Your partner can give right solutions for problems.

Most people are looking for an effective equipment to get in to shape and lose weight. One of the options to consider is buying an exercise ball. It is also known as ‘Swiss ball’ which is constructed using elastic soft PVC (polyvinyl chloride) of diameter 35 to 85 centimeters and filled with air. It allows you build your abs, obtain stronger core muscles and improve balance and flexibility of your body. In 1900’s, the fitness balls were used by physical therapists to address neurological disorders of their patients.

If you’re new to the exercise ball, this post will help you learn how to do a variety of advanced balance ball exercises. But keep in mind that before you get into the exercises it is better to consult your family doctor if you have any injuries or health problems and if it is safe for you to use this kind of equipment.

Just like any other exercise, you have to warm up before ball training.

Back extension

Place your ball under your hip with the knees straight and stabilize yourself with your hands. Then extend your left arm and your right leg simultaneously, hold them for two seconds, and return to the starting position. Repeat with the opposite arm and leg combination. Make sure that your head, neck, shoulders and back are in a straight position. This exercise helps you strengthen your lower back.

Abdominal rolls

Lie on the floor and bend your knees. Place the ball on your thighs and your hands on the ball. Lift your shoulder from the floor and roll the ball to the top of your knees, then go back to the starting position. Try to support your back as far as possible. It strengthens your abs and provides trunk stability.

Balanced pushups

Place your hands on top of the ball and your body should be at a 45-degree angle with the floor, by balancing yourself on the tips of your toes. Bend your elbows and lower your upper body to a few inches from the ball then push yourself back to the starting position. This exercise will improve your balance by strengthening and shaping up most important muscle groups in your body.

Seated wall roll

Stand with your back to a wall, feet shoulder-width apart, and place the ball between the wall and your lower back. Roll the ball along your back, until you come to a sitting position a few inches above the ground level. Rise slowly and return to the starting position. Seated wall roll will strengthen your leg muscles and back.

Elevated pushups

Place the front of your knees on the ball and your hands flat on the floor. Look down at the floor and lower your face to within a few inches of it, then go back to the starting position. It offers the benefits of weight lifting, stretching and cardio vascular training all in one exercise.

With life going at the rate it is, the number of people suffering from diseases like diabetes and heart problems is on the increase. Obesity is another factor of major concern. All of these have now extended their hands to children as well. It is not rare to find a case of juvenile diabetes, or find overweight kids.
Like we all know, exercise can do us a lot of good. Everybody needs exercise of some kind, to save us from the couch potatoes and the zombies that stare into computer screens all day long that we are becoming.

Since diabetes is sadly one of the more popular diseases, irrespective of age, let’s briefly look at some important information about it –

Diabetes is a disorder, where your body does not produce enough, or does not use insulin properly. Insulin is the hormone that converts all kinds of sugar that you consume, into energy. It may be caused as a result of stress, hypertension, poor diet, obesity, old age, heredity factors or a sedentary lifestyle, which is why it’s evidently on the increase. It can affect your eyes, your feet, your kidneys, but most importantly, if unchecked, you will have to completely change your lifestyle and perhaps let go of a lot of things that you love.

Below, we have listed for you some of the exercises you can do if you suffer from diabetes. It will help you keep healthy, feel good about yourself, and even help check increase in your problem. Also remember, that you cannot do all kinds of exercises when you are diabetic.

Walk for diabetes

It’s the best thing you can do. Even though each patient might need to follow a different kind of exercise pattern, walking does everyone good. Weave walking into your routine, do anywhere between 1 – 2 miles of brisk walking everyday.

Aerobics for diabetes

If you feel upto it, join an aerobic class, or try your gym. Jumping and dancing around with the right moves and stretches will make your heart beat faster, stretch your muscles and make you more active.

If your feet have been adversely affected, the above might not be good ideas. Stressing your feet out is the last thing you want to do. Rowing, cycling or swimming would be good exercise for diabetes patient.

It is imperative that no matter what kind of exercise you do, you warm up first. Do not jump to the exercise straight away, you are guaranteed to pull a muscle.

Don’t continue an exercise if it makes you uncomfortable in any way. Take care of your diet, and follow your doctor’s instructions. Your doctor is not your enemy, she is your friend, and she is only restricting you for your own good. Each person might need specific kind of exercise, as mentioned before, so make sure you talk to your doctor about it as well.

There is a risk of injury with any type of physical activity. Prevention is much better than cure; by following these tips, you can reduce the risk of exercise injury and continue to gain health and fitness benefits.

• If you are feeling dizzy, feeling pains in joints and muscles, pain in the chest and shoulders, you should stop exercise and consult your healthcare professional.

• Have a medical checkup before doing a new exercise program as any new activity can stress your body. If you have diagnosed heart diseases or other conditions, you should modify your exercise accordingly. Follow your doctor’s advice in order to prevent any health problems.

• Before doing exercise, a proper, gradual warm up like jogging, walking or simply doing your regular activity is must. Warm up is the best way to avoid injury and prepare your body for any physical exercise.

• A good pair of shoes is vital to prevent injuries, provide support and absorb shock. You can select shoes based on your workout.

• Stay away from clothing that is tight and restricts your movements. You should be able to move freely.

• Drink enough water - Your body should be well hydrated before doing any workouts.

• Wipe the exercise equipments with disinfectant sprays provided by the gym, before and after use. Try to wash your hands thoroughly before and after exercise. It helps you avoid germs at the gym.

• Towards the end of an exercise session you will often feel that some of your muscles feel very sore. Decrease the intensity of your workout to avoid muscle injury.

• Lack of flexibility is a major cause for muscle strains, sprains and tendonitis, particularly for older people. For this reason, it is important to stretch after exercise.