Tuesday, August 23, 2016

How to Look Fabulous and Healthy in Your 40's

Drastic changes in your body and mind can happen as soon as you reach 40. Your metabolism, muscle, bone and libido are expected to drop in rate, amount or density at this age. On the other hand, your depression and stress levels are expected to rise. While there's no escaping these realities of life, there are many things which you can do to alleviate their effects on your mental and physical health.

1) Never ever skip breakfast. According to nutritionists, eating breakfast is key to keeping weight down and calorie-burning metabolism up. Moreover, eating a healthy breakfast can help you losing weight over time. Why is that? It's because A solid meal at the start of the day works hand in hand with metabolism, which is considered to be at the highest level in the morning. A healthy breakfast fuels activity and prevents ravings that arise when blood sugar drops.

2) Awaken your sleeping metabolism. Involve yourself in strength training for half a year and you will experience a boost in your metabolism which might have taken a full rest in many years. Strength-training can help you burn more calories even when you’re not involved in any physical activity for the whole day. It can also you have stronger bones, maintain balance, and avoid injury.

3) Manage stress in your daily life. Stress makes you age faster. It increases your blood pressure, keeps energy from reaching the brain, lowers libido, and fastens cellular death. Observe proper breathing exercises. This will help your heart stay calm. Quit worrying. As the Book of Wisdom says, worrying won't prolong your life.

4) See your doctor. Here's a short list of essential check-ups you must not miss.
  • Eye exam: Every 2 to 4 years
  • Blood pressure: Every 2 years
  • Pap test and pelvic exam: Every 1 to 3 years
  • Thyroid: Every 5 years
  • Mole check: Every year
  • Mammogram: Every 1 to 2 years
  • Blood glucose: Every 3 years starting at age 45

Tuesday, August 16, 2016

Teens and Sex: Discussing Abstinence and Contraception with Your Teenager

Many parents don't want to recognize the fact that their teenagers are having sex as soon as they reach high school. There could be two reasons for this - they're not ready to accept that their kids are no longer babies and innocent about sex; and they don't know how to have an open discussion about sex with their children. This scenario can put many teenagers into potential risks of unwanted pregnancies and sexually transmitted diseases and infections.

Although we're now in the modern times, it is not late for parents to encourage their children to abstain from sex. As a parent, you may ask to your teenager to observe abstinence until she gets married or until she's mature enough to handle sexual relations appropriately and the repercussions of sex. Explain to her why you think this way. Who knows, she might adapt your beliefs and values about sex. Here are some points you can highlight during your discussion:
  • Sex is risky for teenagers.
  • You can express your special feelings for someone without sex.
  • Abstaining from sex (anal, oral, vaginal) will keep you from acquiring sexually transmitted diseases and infections and from getting pregnant.
  • Abstaining from sex will keep you safe from emotional stress and focused on your academic and life goals.
Even though your teenager decides not to have sex, it is still important that she knows about contraception. First of all, you might want to stress the importance of using condoms during sex. Besides preventing pregnancies, condom usage can keep you safe from sexually transmitted diseases and infections. Secondly, discuss the contraceptive options available in the market - intrauterine devices, contraceptive implants, birth control pills, contraceptive injection, emergency birth control etc. Lastly, discuss the natural family planning methods. Families who don't believe in the use of contraceptives use these methods to prevent pregnancies. Abstaining from sex during a woman's most fertile days is the most famous of these methods.

Friday, June 3, 2016

Top Reasons Why Parents Should Encourage Children to Exercise

Exercising has many benefits. Starting early on it allows you to enjoy its benefits at an earlier and longer time. Hence, it is important that parents encourage their children to exercise while they're young and before computer games, inactivity and laziness get the best out of them.

Lifelong commitment to fitness - Children who exercise are more likely to keep exercising until they're adult. When exercise and fitness becomes a habit, it would be difficult to remove it from your lifestyle.

Weight management - Nowadays, obesity is an epidemic that's paralyzing children aged 6 to19 years. To solve this widespread issue on kids' health, parents must monitor their children's BMI regularly and encourage them to engage in physical activities. Exercise helps kids achieve and maintain a healthy body weight

Healthy bones and muscles - Regular physical activity helps build strong muscles, bones and joints. Moreover, it improves motor coordination and enhances the development of various motor performance skills among children.

Improved interpersonal skills - Exercise aids in the development of important interpersonal skills among children. This is especially true for children who participate in team sports. With improved interpersonal skills, children are less likely to suffer from anxiety and depression.

Improved sleep - When the body is tired because of regular exercise or physical activity, it will need rest and enough amount of sleep. Children who are able to sleep well have a better overall mood. Hence, they're happier and they perform better in school.

Friday, May 27, 2016

Why Rest Day is as Important as Workout Days

Most people who are keen to lose weight in the shortest possible time usually don't adhere to experts' advice about rest. They often think that resting might make them lazy and demotivated about achieving their health and fitness goals.

If you see rest or rest day in the same way, read these simple reasons which can make you understand how it plays a big role in your health and fitness plan.

Rest allows the repair and growth of muscles. Muscle fibers are torn whenever you engaged in any form of work out or training. Your immune system will need enough rest and time to heal torn muscles and allow them to grow.

Rest prevents injury. Rest days prevent you from overusing your body. This involves all kinds of physical training - from walking to running to lifting. If you push yourself too hard, your muscles and joints suffer from overuse. This results to unwanted injuries.

Rest promotes good sleep. Over-training can cause your body to be restless. It can also keep your alert level and heart rate always high. With all these, sleeping at night would be very tough. Having rest days will allow you to sleep well and enjoy its many health benefits.

Rest promotes mental strength. As rest keeps your mind and body from being dead-tired, you will experience a renewed passion to workout or train again. Being mentally and psychologically charged through proper rest can keep you more motivated to work hard towards your fitness goals.

Understand that your body needs days off in order to perform well during your training or workout sessions. Make adjustments on your mindset and daily schedule based on this new found faith in rest. Do whatever you can do to have meaningful rest days. Find an accountability partner if it's difficult for you to make adjustyments.

Friday, May 20, 2016

Sweat Trivia - Things You Don't Know About Sweat

Many people hate sweat because of its unpleasant smell, the uneasiness it brings and for many other reasons. But, did you know that sweat or sweating is important to human existence because of the many benefits that come with it? Here are some

It promotes weight loss. Water-soluble fat molecules are released together with water whenever you sweat especially during workout. This results to a permanent decrease in weight.

It relieves pain. Intense workout can be painful. You can successfully complete such workout by sweating in the process. Why? It's because sweating enables the release of beta endorphins which promotes a feeling of well-being and a euphoric high during physical activities.

It rids the body of harmful toxins. Heavy metals like lead, mercury, cadmium, arsenic, and chemicals stored in your body fats are all eliminated when you sweat. The same is true for cancer-causing phalates.

It raises cortisol levels and increases sex drive. The scent of androstadienone in male sweat can raise cortisol levels for up to an hour and increase a waning sex drive when in women. High cortisol levels also allow people to set goals and be driven to achieve them.

Sweating is a good thing except when it makes you stink. If you're not confident about the scent of your sweat, consider changing your diet. Studies show that the sweat of a meat-eater smells worse than the sweat of a vegetarian. Going vegetarian can also help you manage your weight.

Tuesday, May 10, 2016

The Daily Benefits of Having Great and Strong Abs

Having great abs is more than just looking good. It comes with other benefits that can affect your health on a daily basis. If your abs are in good condition, they're deemed to be strong and capable of providing stability to your whole body during any type of physical activity.

A strong core or abs can improve your posture. It does this by distributing the weight evenly through out the body. Bad posture happens when the pelvis is tilted forward and the spine is curved in an exaggerated manner. By strengthening the walls of your abdomen, you will be able to maintain a great posture.

A strong core or abs eliminates back pain. When your abs are in great shape, you can experience mobility and strength in your hips, thighs, glutes and back. These, in return, will cause your back pains to decrease and be gone in time. With strong abs and without back pain, you can perform daily activities with ease like sitting at a desk in correct posture, gardening and lifting items off the floor. 

A strong core or abs promotes better breathing. Breathing muscles like the diaphragm and the intercostals work more effectively when you have stronger abs. Enough supply of oxygen inside the body helps all your internal organs to perform at their best daily.

If you're looking for ways to have better and stronger abs, watch this video. (Note: I don't own this video, all credits to the owner/publisher).

Tuesday, May 3, 2016

A Few Thoughts on Having a Flatter Stomach

Almost all women dream of having a flat stomach. Many women are unable to achieve this dream because they lack the determination, effort and time to perform ab-shaping exercise routines. Are you one of these women? Yes? Don't fret because there are other ways by which you can achieve a flat tummy without exercise.

1) Straighten up. In a Good Housekeeping post, The Biggest Loser trainer Kim Lyons shared that correcting your posture doesn't only make you look good. It also helps tone your stomach muscles. Make it your habit to sit straight and stand straight to have a flat stomach.

2) Stay away from salt and sugar. Researches show that salt or sodium causes the stomach to bloat. It also makes you feel puffy. Instead of making your food tasty by adding salt or soy sauce, try using fresh herbs and spices in every dish you cook. Sugar also increases the accumulation of belly fat. There are hidden sugars in both healthy and unhealthy food items sold in the supermarket. Take the time to read the labels before buying any of them.

3) Drink green tea. Green tea contains an antioxidant called EGCG which boosts metabolism and helps the body to utilize fat. Make sure to drink 2-3 cups of green tea a day for best results.

4) Avoid dehydration. When the body is dehydrated, it tends to store water in the midsection. This will make your stomach look bloated. Drink six to eight glasses of water each day to keep your body hydrated and your cells performing well.