healthy life

health information blogs, links & other web resources for health care providers and individuals wanting to improve their health and health care.


Saturday, 25 May 2019

May 25, 2019

Mental health benefits of exercise

Mental health benefits of exercise

Exercise prescription for depression, anxiety and stress

I know that regular exercise is good for my body. But exercise is one of the most effective ways to improve mental health. Regular exercise can have major effects on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps sleep better, and improves overall mood. And you do not have to be a fitness fan to get the benefits. Studies show that modest momentum can make a difference. Regardless of your age or fitness level, you can learn to use your workout as a powerful tool to improve your mood.

What are the mental health benefits of exercise?

Exercise is not about aerobic capacity and muscle size. Exercise can improve physical fitness and physique, reduce waist circumference, improve sex life, and add years to your life. But that's not to motivate most people to stay active.
People who exercise regularly tend to do so because they give a great sense of well-being. They are more active all day, sleeping well at night, having a keener memory, and feeling more comfortable and positive about themselves and their lives. And it is also a powerful medicine for many common mental health problems.

Exercise and depression

Studies have shown that exercise can effectively treat depression from mild to moderate depression, but it is as effective as antidepressant treatment, but it has no side effects. In addition to relieving symptoms of depression, research shows that keeping a workout schedule can prevent recurrence.
Exercise is a powerful depression fighter for many reasons. Most importantly, it promotes all kinds of brain changes, including new activity patterns for nerve growth, inflammation reduction, calmness and health promotion. It also emits endorphins and powerful chemicals in the brain that stimulate the mind and make you feel better. Finally, exercise can also act as a distraction that allows us to find a quiet time to escape the cycle of negative thoughts that lead to depression.

Exercise and Anxiety

Exercise is a natural and effective anxiety treatment. It relieves tension and stress, improves physical and mental energy, and improves well-being through the release of endorphins. Everything that moves you can be helpful, but you can get bigger benefits if you pay attention instead of zoning.
For example, feel the sensation of foot, the rhythm of breathing, and the feeling of skin wind. By adding this mindfulness factor to your body as you exercise, you can not only improve your physical condition faster, but also interfere with the flow of ongoing worry that moves your head.

Exercise and stress

Have you noticed how your body feels when you are under stress? Muscles can become strained. Especially on the face, neck and shoulders, you may feel pain in your back or neck, or you may have a headache. You may feel tightness in your chest, pulsating pulse or muscle cramps. Problems such as insomnia, heartburn, abdominal pain, diarrhea or frequent urination may occur. The worries and discomfort of all these physical symptoms eventually lead to more stress, creating a vicious circle between the mind and body.
Exercise is an effective way to undermine this cycle. In addition to releasing endorphins from the brain, physical activity relaxes muscles and relaxes the body. I think so when my body gets better because my body and mind are so closely connected.
May 25, 2019

Diet and Nutrition Tips for Women

Diet and Nutrition Tips for Women

Eating to see and feel the best in every stage of life

Balancing the needs of the home, the workplace, or the school and coping with media pressures to see or eat in a certain way makes it difficult for every woman to maintain a healthy diet. However, the right diet can help you maintain your mood, promote energy and maintain a healthy weight, and can be of great help through the various stages of a woman's life. Healthy foods can help reduce PMS, increase fertility, make pregnancy and nursing easier, relieve menopausal symptoms, and keep bones strong. Regardless of age or situation, using a healthy and nutritious diet will give you the best view, feel, and life possible.

How is the nutritional needs of women different from men?

Childhood The boy and girl diet are generally similar. However, when puberty begins, women begin to develop unique nutritional requirements. As we age and our bodies undergo more physical hormone changes, our nutritional needs are evolving and it is important that our consciousness evolves to meet the changing needs.
Women tend to require less calories than men, but our requirements for certain vitamins and minerals are much higher. Hormonal changes associated with menstruation, eye-bearing, and menopause indicate that women are at higher risk for anemia, weakened bones, and osteoporosis that require more nutrients such as iron, calcium, magnesium, vitamin D and vitamin B9 (folate) .

Why are not many women reaching nutritional guidelines?

As a woman, many of us tend to neglect diet. You are too busy to feel that you do not eat properly, fill your family's needs first, stick to the extreme diet, lack essential nutrients, be frightful, hungry, and have less energy. The specific needs of women are often ignored in dietary research. Studies show that male hormone levels are more stable and predictable, so the outcomes may be inadequate or misleading for women's needs. All of this can cause serious deficiencies in your daily nutrition.
The best fit for a woman is not always the best choice for other women, but the important thing is to make dietary choices around critical nutritional needs. Working to improve energy and mood, fight stress or PMS, increase fertility, and help prevent healthy pregnancies or menopausal symptoms, this nutritional therapy can help you maintain a healthy and vibrant lifestyle through constantly changing lives.

Why are not supplements enough?

In the past, women often used vitamins and supplements, but tried to make a deficit in diet. However, supplements can sometimes be a useful safeguard against malnutrition, but can not compensate for unbalanced or unhealthy foods. Aim for a diet rich in fruits, vegetables, high-quality protein, healthy fats, processed, fried, and sweet foods to get all the nutrients you need from your food.

Calcium for strong bones during life

Above all, calcium is what makes healthy bones and teeth, keeps them strong at age, controls heart rhythm, and helps the nervous system function properly. Calcium deficiency can cause or exacerbate mood problems such as irritability, anxiety, depression, and sleep disturbances. If you do not consume enough calcium in your diet, your body can absorb calcium from your bones to maintain normal cellular function, resulting in weakened bones and osteoporosis. Women are at greater risk than men with osteoporosis, so it's important to consume enough calcium and magnesium to maintain bone health
May 25, 2019

Senior Exercise and Fitness Tips

Senior Exercise and Fitness Tips

It is too late to start because it is too old.

There are a number of reasons why we tend to age and slow down and sit more. It may be due to health problems, weight or pain problems, or worries about falls. Or I think exercise is not just for you. However, as you get older, an active lifestyle is becoming more important to your health. Moving helps you to increase energy, maintain your independence, protect your heart, manage your symptoms as well as your illness or pain, as well as your weight. And regular exercise is good for your mind, mood, and memory. Regardless of your age or current physical condition, these tips can show you a simple and enjoyable way to improve your health and prospects more aggressively.

What are the benefits of exercise for the elderly?

According to recent Swedish studies, physical activity is the most important factor of tenure, adding an extra life to your life, even if you do not start exercising until you get longevity. But being active is not just adding a few years to your life, but adding life to your life. Not only do you not see better when you exercise, but you can also experience more vivid, energetic and well-being.

Physical health benefits

It helps to maintain or reduce weight. Maintaining a healthy weight is difficult because the metabolism slows down naturally as you get older. Exercise can help stimulate metabolism and increase muscle mass to burn more calories.
Reduce the effects of diseases and chronic diseases. People who exercise have improved immune and digestive functions, blood pressure and bone density and tend to reduce the risk of Alzheimer's disease, diabetes, obesity, heart disease, osteoporosis and certain cancers.
Improve mobility, flexibility and balance. Exercise improves balance, coordination and strength, flexibility and posture to help reduce falls risk. Strength training also helps alleviate the symptoms of chronic symptoms such as arthritis.

Mental health benefits

Improves sleep. Sleep quality is essential to your overall health. Through regular activities, you can sleep faster, wake up deeper and feel more energetic and refreshing.
It increases mood and confidence. Exercise is a great stress reliever and the endorphins produced actually help reduce sadness, depression or anxiety. Feeling naturally and aggressively helps you build confidence.
I do amazing work on my brain. Activities such as Sudoku and Crossword Pairs can help maintain brain activity, but they have little beneficial effect on the brain. It can help a variety of brain functions, such as multitasking and creativity, and help with amnesia, cognitive decline and dementia prevention. Active activity can slow the progression of brain diseases such as Alzheimer's disease.

Overcoming obstacles according to ages

Starting or maintaining regular exercise routines can be difficult for all ages, and getting older is not easy. You may feel disappointed by health problems, pain and pain, or worries about injury or falls. If you have never exercised before, you may not know where to start, or you may think you are too old or weak. It may not meet the standards you set when you were a child. Or you might think exercise is boring.
These things may seem like a good reason to slow down and use easily as you get older, but it's a better reason to move. Being more active can boost your mood, relieve stress, help you manage your symptoms of illness and pain, and improve your overall well-being. And getting the athletic rewards does not have to involve heavy exercise or travel to the gym. You can benefit from adding more exercise and activities to your life in a small amount. Regardless of age or physical condition, it's never too late to move your body, improve your health and prospects, and raise your age.
May 25, 2019

Top 20 Fitness Tips

Top 20 Fitness Tips.

Light exercise interchange for interval exercise

The road that fits better with your body is not a slow and long march. This is a high intensity effort combined with a slow recovery time. Interval training from 15 to 20 minutes can burn as many calories as 1 hour of continuous cardiovascular exercise. And unlike slow activity, interval training keeps your body burning well after the exercise series is over.

Keep your body warm before exercising.

The abdomen is more than a set of muscles divided into six buds hidden under the abdomen. It is a muscle system that wraps the body, stabilizes the body, and keeps it straight without damaging the spine. Before you start exercising, warm your muscles to keep your back healthy, balanced and stiff. You will do additional isometric exercises to reveal the abdominal muscles that you all want to see.

Machine change for free weights

The machine is made with a specific path where the weight must move. It was not for you. If it is not too high or too low, or if the limbs are not the same size, then this fixed path is not physiologically viable and there is a greater risk of injury or weakness. Replace the machine with a dumbbell and a medical ball to increase your strength in a more specific way and to activate small muscles that the machine can not reach.

Pull down the shoulder bone.

This tip is great for picking up bars, but it gets better. Pulling the shoulder blades back and forth before exercise can improve results and prevent injury. It activates the back muscles for exercise during pulling, works more on the chest muscles during push exercises, relieves pain on the wrist while keeping the chest up and lifting the dumbbell during the crouching.

Expansion of exercise range

Give more weight to each iteration and increase the range of movement, ie, the distance the movement moves to complete the repetition, increasing the efficiency of the exercise. You lower your weight until you are several inches in your chest, lift your ankles or lift your feet from the front of your feet. Your body will appreciate you if you do more for each exercise.

Blow repeatedly.

The "slow-lifting" craze should be limited to the "lowering" part of any exercise. Lift your weight (or body) as quickly as possible while lifting. Even if your weight does not move too fast, the intent is to move fast, using fast twitch muscle fibers to train your body to exercise and use more fat as fuel.

Use multiple joints for each movement.

Exercises that use a single joint, such as bicep threading and triceps push-ups, build muscle but progress slowly. Unless you are a bodybuilder who spends hours in the gym, you can do more in less time. Exchange this less effective exercise with other muscle groups and joints at once. For example, crouching is used for legs and back, curved paddles are used for forearm and back, and narrow support bench presses training triceps and chest.

Exchange for more contacts

When lifting or bending the ground, if your hands and upper arms are tired in front of your waist and legs, change the grips. When one palm faces and the other hand touches, hold the bar and exercise. In the next series, I change hands. Alternately, you can rest your hands while working with the opposite hand. In other words, the back and legs determine when the series actually ends.

Push the body to one side to move it.

Because the abdomen stabilizes your body, making instability means you have to work harder. This also means that you can work your abdomen without using sit-ups. So: Load one side of your body. While weighing suddenly on one shoulder, while lifting the shoulders, lift one dumbbell or pull the cable with one arm at a time.


Push-ups are one of the most effective exercises in the world, and the right way is as simple as this tip. Stand straight from head to toe when bending. Knowing this, you can not lift your hips on your back without bending. When lowering the body, point your elbows to the side, and then hold your whole body firmly and pull it up.

Lift up heavy loads.

Putting more weight in a bar is not "bulging." It will increase bone density and make osteoporosis stronger and more distant. For maximum benefit, increase from 60% to 70% of maximum weight per repetition for each exercise. Instead of breaking your head with calculations, choose a weight that can be repeated 8-12 times. The last one is more difficult, but not impossible.

Learn to loosen your waist.

If you lower your body from a crouching or ground survey variant, it is often recommended to "push back" to further lower your body. To make it right, imagine that you have to open the door to your hips. This helps to activate the hind limb muscles without erasing the back.

Drink milk chocolate after exercise.

By mixing carbohydrates, proteins and fats with exercise after exercise, your body can make muscles, relieve pain, and train again soon. If you do not have time or nothing after your workout, a cup of chocolate milk is ideally mixed with the nutrients you need.

Lift and run.

If you do strength training before cardiovascular, you will fall on the road and burn more fat. According to Japanese studies, people trained in this way have burned twice as much fat as people who have not exercised.

Run over the hills to burn fat and reduce bruising.

The more muscles, the better the result, and climbing the hill activates more than 9% of the running muscles, rather than doing the same on a flat surface. It also helps to strengthen the knee. Raising about 3% can reduce your foot impact by 24% or more.

Do not stretch and warm up.

Static stretching before physical activity can reduce strength and increase the risk of accidents. Take an active preheating exercise to do exercises that do not exercise, raise your heart rate, prepare the nervous system, and prepare yourself to get used to your muscles. For an easy routine, take five minutes of weight shift, such as squat, thrust, and push-up.

Explosion for greater power

Explosive exercises are flying. This includes weight from the hand, such as when the body pops out of the ground (eg leaps) or throws a bench press. This movement also greatly increases the strength. One study found that people with explosive breast movements increased 5% more than those who performed similar routines without ballistic exercises.

Write down everything.

To increase strength, you have to listen to "progressive resistance." This means "more work over time". You can see the results because you hear more heavier weights or more repetitions of the same practice. Continue to watch your way through the exercise journals. Research shows that people reporting progress can get better results than people who do not.

Aggressive restoration reduces pain

Laying in bed is not the best alternative to muscle. Small activities can reduce pain. Metabolites in the most painful areas are dispersed by activity and increased blood flow towards muscle tissue, resulting in a 40% recovery rate. After a workout, play a quick game of basketball or other sports a day or get a light beauty gym at home.
May 25, 2019

54 tips to help you lose weight

54 tips to help you lose weight

1. It is a good idea not to set up a great plan. And stick your plans in the fridge or bathroom mirror.
2. The scale is just a machine that records your diet trends. Do not use it as a device to criticize your body.
3. Take an after-photo. It will be a great motivation.
4. If the diet is successful, buy a new one that you want to wear. It is good to remind yourself of your goals by placing them where you can see them day by day. It is also desirable to reward small achievements by using new exercise equipment.
5. Even if it is the final goal to subtract 5 kilos and 50 kilos, concentrate on subtracting 1 kilo now. It is much more efficient to set a microscopic goal.
6. Try on jeans once a week.
7. Keep people or things around you that can support your diet. Friends, family, fitness apps, photos that stimulate the diet, and so on.
8. Create a wish list and achieve one by one. It will be your own 'success list'.
9. Imagine how you want to look
10. Get rid of negative thoughts. Let's try to develop a positive mind. Like training your muscles.
11. Look for partners who can lead your accomplishments.
12. Share your accomplishments with others through Facebook, Twitter, and Instagram.
13. Do not reprove yourself that you have eaten food that you have fallen out of exercise one day. It is necessary to understand oneself and become generous. Because you are human.
14. Do various exercises.
15. Do not train for specific muscles, including strength training, for two consecutive days.
16. Record your momentum. If you use the app, your achievement will be immediately felt.
17. It is good to warm your body. Likelihood of injury is also reduced.
18. Prepare a workout DVD in case it is difficult to get out of the rain or snow, or to go to the gym.
19. Download the new fitness app. Please refer to 8 of my favorite apps .
20. At least 3 times a week should exercise enough to sweat.
21. Do not exercise too much to cause irritability, tension, or pain.
22. Do body weight exercises every week .
23. Stretch when your body is still warm after exercise.
24. Register your 5K running program.
25. Try our Flank exercise .
26. Conquer the short-term exercise. If you have only 10 minutes, you can use 10 minutes wisely.
27. When you are at home, use a lightweight weight or band.
28. Breathe deeply when you exercise. Oxygen is needed for effective exercise.
29. Set your exercise time as you make your appointments.
30. Have fun with your family at least once a week.
31. Increase the intensity of your exercise by adding time, speed and effort.
32. When using a treadmill, press the 'Tilt' button or shake your arm sharply.
33. Listen to group fitness classes.
34. Let's eat foods rich in fiber such as beans, broccoli, avocados, bananas and so on.
35. Calories are so important in diet. Let's check carefully how much you are eating.
36. Write a food diary. I know what I am eating all day.
37. Natural food is recommended. Rather than eating packaged food, eat food from nature.
38. Eat healthy food with 'Slow Cooker' which makes cooking easy with one-button click.
39. I have to break the soda. No carbonated drinks for diet.
40. Eat healthy fats like olive oil, peanuts, and avocados.
41. Sometimes I encourage you to raise your luxury. Throw away all guilt.
42. Take the day and prepare food materials in advance. Vegetables, chicken and other food ingredients that can be used to make salads make life easier and healthier.
43. Add protein to your diet. Beans, quinoa, eggs, fish and so on.
44. Once you leave it at home, make a list of foods you can not eat without eating. And do not look at the food.
45. If you want dessert , let's prepare a more healthy dessert .
46. ​​Drink water all the time. How about starting your day with lemon water?
47. Fill the playlist with your favorite music. Music gives a great motivation to the diet.
48. Take a minimum of 7 to 8 hours of sleep
49. Standing is better than sitting. If your job is primarily to sit and work, try to get up from your seat once an hour.
50. Empty your heart and enjoy the tranquility.
51. Let's turn dieting behavior into daily habits. Diet is temporary, but life is perpetual.
52. Regularly check your blood pressure and cholesterol levels. If the numbers are good, it is evidence that you are doing well on your diet.
53. Stay in nature for your mental health, and keep indoor space clean.
54. Follow fitness experts on Facebook, Twitter, Instagram, and other social media.