9 Way to Keep You Stay Healthy

1 Stay Active. Exercise at least 30 minutes a day, 3-4 days a week. Work out all parts of your body, not just cardio.

2 Eat Healthy Food. Cut down on red meats and increase the amount of fruits and vegetables in your diet. Consider following a vegetarian diet. Avoid saturated fat, salt, and sugars. It's OK to reward yourself every now and then with that slice of cake, but don't eat the whole cake.

3 Eat Smaller Portions. Portion sizes served in restaurants are much larger than what our bodies actually need and what is healthy. Get out of the habit of feeling that you always have to finish your plate.

4 Get Enough Sleep. Sleep can add up to 11 years of your life. The amount of sleep you need varies between people, but most people need to get at least get 6-8 hours of uninterrupted sleep every night in order to function at their highest capacity. There are no rules to this, so if you need 10 hours of rest to feel good the next day, then that's what you need to do. The consequences of not getting enough sleep include feeling poorly, working inefficiently, weakening your immune system, and even depression. 

5 Boost Your Immune System. Make sure you get all the essential vitamins. For vegetarians, B & D vitamins can be hard to get (there is no source of vitamin B12 in a vegan diet), as well as zinc and iron. Consider taking a daily multivitamin. Vitamin C & zinc are also important for your immune system, and eating a balanced diet will ensure that you take in a sufficient amount.

6 Practice a Good Hygiene. Brush your teeth at least twice a day, and don't skip flossing! Wash your hands regularly, and shower no more than once daily.

7 Drink Plenty of Water. Drinking 8 glasses of water a day is the minimum. Don't wait until you feel thirsty, because at that point your body may already be dehydrated. Get in the habit of carrying a bottle of water with you at all times.

8 Quitting Bad Habits. Try to stop some bad habits that actually harms your body and damage your health. Start from quitting the smoke, then stop alcoholic, stop become couch potatoes...etc. You will feel healthier after that.

9 Get Your Screen Once a Year. Try to maintain a medical check up at least once a year to keep trace of your body system. Keep an eye on your elevating blood sugar and cholesterol levels especially for the elders.

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8 Things That Happen To Your Body When You Stop Exercising

It is no hidden fact that exercise is extremely essential for the betterment of your overall health and stamina. It also improves mobility and absorption of minerals, vitamins, other nutrients, and oxygen. However, owing to your busy schedules, it is likely you might miss a workout, and then on, it becomes easier to stop exercising completely. Soon, you will fall out of the workout routine. 

You must have read about the benefits of exercising before you took to your favorite form of exercise. But, do you know what happens to your body when you stop exercising? Rapid aging, laziness, and extreme exhaustion are probably the least threatening of the consequences. Take a look at the horrible things a sudden halt in exercising can bring about.

1. Increase In Blood Pressure

People suffering from high blood pressure are asked to exercise regularly as part of the treatment. And yes, working out definitely lowers blood pressure. It goes without saying that if you stop working out, your blood pressure is sure to rise again. Your blood vessels easily adapt to the dimmer flow of an absolutely sedentary lifestyle in just two weeks after you stop working out. In a month after you begin de-training, your veins and arteries will stiffen and bring your blood pressure back to where it was before you started training.

Now that you know blood pressure is reversible, what are you waiting for? Start working out now!

2. Deterioration Of Cardio Conditioning

The cardio workout is an important part of the exercise regime as it helps improve the cardiovascular health and strengthens the lungs and heart. In a few weeks after you stop doing cardio, your body sets into a serious sedentary mode. As a result, your heart begins to weaken, and your body becomes capable of storing a lot more fat than required. You will experience breathlessness when you take short, brisk walks or if you run up the stairs. However, this is reversible too. Just resume your exercise routine and you will be fine.

3. Hike In Blood Sugar Levels

Being sedentary increases your blood sugar levels, and increases the risk of contracting diabetes and heart diseases. When you don’t exercise, the tissues and muscles cannot absorb the sugar from your blood for sufficient energy. Therefore, the blood sugar rises rapidly. This can happen within five days after you quit working out. Your metabolism slows down rapidly. Only a week after you start exercising, you will notice a drop in your blood sugar levels. Even type 2 diabetes is reversible. All you need is 30 minutes of non-stop exercise everyday.

4. Loss Of Strength

Only three weeks after you stop working out, your physical endurance and strength face a major setback. The muscular strength that was built owing to all the exercise starts to decrease. The good news is, all the strength can be regained, but it will take longer to rebuild the lost strength than it took to lose it. So, without any further delay, start working out, and build your endurance again.

5. Muscle Degeneration

When your body starts to get into the sedentary mode after you stop working out, you are still considered fit, but deconditioned for a few weeks. That is a big negative; it’s like your body in limbo. Your muscles begin to degenerate, and all sorts of ligament and joint problems begin to set in, especially if you were into resistance training. The rate of deterioration of the muscles is directly proportional to your age. The older you are, the faster your muscles weaken. It begins with the swift shrinking of your biceps and quads. Once you begin exercising, it will slow the muscle atrophy, but will definitely not halt it.

If you stop working out, the muscles will lose their potential and slow your metabolism down, andit won’t convert the muscles into fat altogether. But, there will be a clear decline. Therefore, exercising is a must!

6. Mood And Brain Changes

Lack of exercise causes lack of regulated oxygen supply to the brain, which fails to release the required chemicals to reduce depression. Therefore, you will notice you feel excessively tired, irritated, and are unable to concentrate. You will also feel extremely gloomy, and will suffer from low self-esteem. This, like the other problems, is reversible. As soon as you start exercising, you will feel energized and happy.

7. Increased Body Weight And Fat

When you stop exercising and don’t stop or reduce your food intake, your cells will be loaded with all the extra calories, and your body weight will surge rapidly. Less or no exercise also means a decrease in metabolism and lesser fat burning. All this will cause you to gain a lot of weight. Once you start exercising again, in about two weeks time, you will notice your metabolism has increased, and your weight has decreased.

8. Withdrawal Symptoms

While most addictions like drugs, sex, gambling, and alcohol are bad, some people are addicted to the better things in life, like a strenuous physical workout. When all physical activity ceases, withdrawal symptoms are guaranteed. Energy levels and sleep patterns will change for the worse. There will be increased aches and pains and zero concentration.

Sounds bad enough? You need to get off the couch and begin exercising pronto! Every ailment is sure to be at bay. How hard can it be? After all, your body needs only 30 minutes of your time everyday. It’s a fair bargain – 30 minutes for great health.

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Detox Your Body for a Healthier You!

Nowadays, everyone wants to stay fit and healthy for better lifestyle. Whether to loose weight or to stay fit, we have tried doing many physical activities like gym, yoga etc. But have we ever tried or thought of detoxifying the body. Well, I guess not, even though we have heard about it.

Many of us don’t know that one of the best ways to rid ourself of harmful toxins from our body is by drinking lots of water.

Detoxification has become very important as it is a vital component of natural health because the toxins are the reason behind so many chronic illnesses.

So, start detoxifying your body to lead a healthy lifestyle. Here are some of the benefits of detoxifying the body:

Strong immune system

Detoxifying the body strenghthens our immune system as organs are clean and free to function as they should. While on detox diet, our body is able to absorb nutrients including Vitamin C as we consume more of herbs which helps in circulating lymph fluid through the body.

Weight loss

A good news for those who want to lose weight. Detoxifying the body helps in losing weight in the short term. Detox diet is a healtheir way to establish good eating habits and get rid of unhealthy habits. But one needs to be very regular while doing it as you are more likely to regain your weight once you stop doing it. So, ensure that you eat healthy food, exercise more and be more active overall.

Improved skin

One of the most important benefits of detoxifying the body is that it makes your skin smoother and glowing. Detox programs recommend that taking a sauna bath helps the body sweat out additional toxins. It can also help with acne though the condition may worsen before but it gets better once the toxins are released.

Healthy hair

Flushing out toxins from the body is not only good for health but makes our hair healthy too. With proper eating habits and diet, one can get healthy hair. Detox diets have an impact on your hair by making them healthier, thanks to the herbs, vitamins and minerals you consume during the diet.

Increase energy level

Detoxifying means flushing out all the toxins from the body which makes us more energetic and lively. While you are on a detox diet, you eat more of fruits and vegetables thereby reducing the intake of sugar, caffeine, trans fat and saturated fat.

Feeling light

At the end of the detox diet, a lighter feeling is bound to happen as we have included more of fruits and vegetables in our diet rather then foods that weigh us down. While on detox diet it is important not to overeat. With the help of a good diet, our body naturally replenishes the energy.

Happy detoxification!

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Do you have Thyroid Problems?

Could you have an overactive or under-active thyroid and not even know it? Millions of Women—and a high percentage of women in menopause and perimenopause (the decade or so before menopause during which hormonal, emotional, and physical changes begin)—do. A thyroid imbalance is not always easy to recognize. Physicians continue to argue whether a minimal thyroid imbalance affects mental and physical health. But the truth is that it does—and big time.

Do you have any of the following symptoms?

• Always fatigued or exhausted
• Irritable and impatient
• Feeling too hot or too cold
• Depressed, anxious, or panicky
• Bothered by changes in your skin or hair
• At the mercy of your moods
• Inexplicably gaining or losing weight
• Losing your enthusiasm for life
• Sleeping poorly or insomniac

Are you feeling burned out from having acted on an excess of energy for several months? Are you listless, forgetful, and feeling disconnected from your friends and family? Are people telling you that you've changed? Are you taking Prozac or a similar drug for mild depression but still feeling that your mind and mood are subpar? Or have you been treated for a major depression in the past five years?

If you suffer from more than one of these symptoms or answered yes to one or more of these questions, you could be one of the many people with an undiagnosed thyroid condition. Although some of these symptoms may seem contradictory, all of them can be indications of a thyroid imbalance.

A simple blood test can help you screen for thyroid problem

Why Thyroid Imbalances Are Frequently Unsuspected

Stress, depression, anxiety, tiredness, and other emotional or mental states can mask a thyroid imbalance. 

Your doctor may perceive symptoms caused by a thyroid imbalance as trivial, primarily because many of us complain of varying degrees of tiredness, lack of interest in life, and weight problems. Quite often, thyroid imbalance makes you suffer from symptoms of depression, but the symptoms and what is causing the symptoms are not addressed by your physician. Depression is the most common condition seen in general medical practice and the most common mental effect of thyroid imbalance. Researchers estimate that, at any given time, 10 percent of the population suffers from depression; over a lifetime, the prevalence may be as high as 17 percent. Most patients with mental health problems seek help from primary care physicians rather than psychiatrists. Quite often these physicians have received no training or inadequate training in assessing, detecting, and managing subtle mental disorders. Internists and family practitioners may feel uncomfortable dealing with mental anguish and may stick to the familiar territory of performing a physical examination, performing laboratory tests, and prescribing medications.

I have no mood at everything

When obvious stress is present, such as a difficult divorce, a stressful job, or other personal problems, your doctor is unlikely to consider a thyroid dysfunction as a possible cause of or a contributing reason for your symptoms. He may tell you, "You're doing too much, it's all stress!" if you complain about tiredness, feeling down, anxiety, and weight gain. Yet, stress itself can trigger a thyroid imbalance and contribute to depression.

So stressful

The wide range of physical symptoms can mask a thyroid imbalance. 

If your symptoms are predominantly physical, your doctor may focus on the organ or organs involved instead of searching for a general body imbalance and an underlying condition. He or she may end up treating you for specific symptoms and fail to diagnose the thyroid condition that is causing the symptoms. For instance, rapid heartbeat is a common symptom of an overactive thyroid that often leads physicians to consider heart disease. But if the heart evaluation is normal, doctors often dismiss the patient as anxious.

Doctor, My heart is beating fast.

Gynecological and hormonal symptoms can mask a thyroid imbalance. 

Women with a thyroid imbalance frequently seek help from their gynecologists because their symptoms, both physical and mental, have evolved concurrently with the onset of heavy or irregular menstrual periods or loss of menstrual periods. Their symptoms, including the menstrual problems, are often attributed to gynecological or hormonal changes. They are often told that they are becoming menopausal or are perimenopausal.

My hormone went up and down, so do my mood

Thyroid symptoms are often dismissed as unimportant "female complaints." 

Women are more likely than men to have their thyroid disorders misdiagnosed, perhaps because many doctors often attribute women’s complaints to anxiety. Doctors may misperceive the emotional effects of a thyroid imbalance as "typical female complaints." Or they believe the symptoms are hypochondriacal. Such prejudices can result in failure to diagnose a thyroid imbalance.

Oh no doctor, what happen to me?

If you suffered from the symptoms above, then you might at risk of Thyroid problems. Please consult your family doctor and get a thyroid screening done at nearest health screening centre.

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Top 10 Cholesterol-Fighting Foods

Snack on nuts. Drizzle a little olive oil on your salad. Dine on salmon. Have a little chocolate—guilt-free! These eating strategies (and more) can help reduce your cravings for high cholesterol foods and lower "bad-guy" LDLs, maintain "good-guy" HDLs, and help you reduce your risk of heart attack and stroke. If you're already eating plenty of them, keep up the good work. If not, begin adding them into your diet today.

Soy: The Smart, Delicious Alternative

Reducing saturated fat is the single most important dietary change you can make to cut blood cholesterol. Used as a replacement for meat and cheese, soy foods help your heart by slashing the amount of saturated fat that you eat.

Why is saturated fat so bad for your heart? The liver uses saturated fat to make cholesterol, so eating foods with too much saturated fat can increase cholesterol levels, especially low-density lipoproteins (LDL)—the bad cholesterol. Saturated fats are usually found in animal products such as whole milk, cream, butter, and cheese, and meats, such as beef, lamb and pork. There are some plant-based saturated fats you should avoid too, notably palm kernel oil, coconut oil, and vegetable shortening.

Beyond replacing saturated fat, research suggests that compounds in soy foods called isoflavones may also work to reduce LDL cholesterol.

Beans: The High Fiber Solution

Except for your morning wheat bran, no food is more fiber-rich than beans. And beans are especially high in cholesterol-lowering soluble fiber. Eating a cup of any type of beans a day—particularly kidney, navy, pinto, black, chickpea, or butter beans—can lower cholesterol by as much as 10% in 6 weeks.

Soluble fiber forms a gel in water that helps bind acids and cholesterol in the intestinal tract, preventing their re-absorption into the body. This may be why soluble fiber helps to lower cholesterol levels (and decreases the risk of heart disease). Soluble fiber is also found in oats and oat bran, barley, brown rice, beans, apples, carrots, and most other fruits and vegetables.

Salmon: Amazing Heart-Friendly Fat

Research has shown certain types of fat actually protect against high cholesterol. Omega-3 fatty acids—found in salmon and other cold-water fish—help lower "bad" LDL cholesterol, raise "good" HDL cholesterol, and lower triglycerides.

Salmon is an excellent source of protein because it is high in omega-3 fatty acids called EPA and DHA that are good for your heart while low in cholesterol and saturated fat.

Avocado: Healthy Fat Superfood

Avocados are a great source of heart-healthy monounsaturated fat. It is a type of fat that may actually help to raise levels of HDL ("good"cholesterol) while lowering levels of LDL ("bad" cholesterol). And these delectable green orbs pack more of the cholesterol-smashing beta-sitosterol (a beneficial plant-based fat) than any other fruit. Beta-sitosterol reduces the amount of cholesterol absorbed from food. So the combination of beta-sitosterol and monounsaturated fat makes the avocado an excellent cholesterol buster.

Garlic: The Ancient Herb for Heart Health

For thousands of years, garlic has been used in nearly every culture in the world, and not just to repel evil. Its nutritional value and flavor have made it a kitchen staple. Ancient Egyptians ate garlic for stamina; in modern times, garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Now research has found that it helps stop artery-clogging plaque at its earliest stage (called nanoplaque). How? Garlic keeps individual cholesterol particles from sticking to artery walls.

Spinach: The Heart Healthy Green Giant

Spinach contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a "golden" reputation for guarding against age-related macular degeneration, a leading cause of blindness. Now research suggests that just a ½ cup of a lutein-rich food daily also guards against heart attacks by helping artery walls "shrug off" cholesterol invaders that cause clogging.

Margarine: Best Spreads for Your Breads

Two margarines are proven to help lower your cholesterol numbers: Take Control and Benecol. They do so by blocking the absorption of the cholesterol contained in your food and bile.

Take Control margarine is made with plant sterols that are proven to lower both total and LDL cholesterol by up to 14%. The plant stanols in Benecol margarine work the same way. Both the National Cholesterol Education Program and the American Heart Association recommend these margarines.

Tea: The Hot and Cool Superdrink

Tea, whether it's iced or hot, delivers a blast of antioxidant compounds. Studies prove that tea helps to keep blood vessels relaxed and prevent blood clots. Flavonoids, the major antioxidants in tea, have been shown to prevent the oxidation of LDL cholesterol that leads to plaque formation on artery walls. These powerful antioxidants may even reduce cholesterol and even lower blood pressure.

Walnuts, Cashews, and Almonds: Go (Mixed) Nuts!

A moderate-fat diet that's rich in the healthy monounsaturated fats found in nuts may actually be twice as good for your heart as a low-fat diet. Nuts also have vitamin E, magnesium, copper, and phytochemicals that have been linked to heart health. And walnuts are also rich in omega-3s. People who eat nuts regularly have less heart disease and other illnesses than people who don't. The heart-healthy monounsaturated fats they contain are also better for your joints than the polyunsaturated fats found in corn and safflower oils.

Dark Chocolate: The Sweet Heart Bonus

Want to help your heart the next time you indulge in chocolate candy? Choose the dark or bittersweet kind. Compared to milk chocolate, it has more than three times as many antioxidants. These flavonoid antioxidants work to keep blood platelets from sticking together and may even help keep your arteries unclogged. Milk chocolate is good too, having as much antioxidant power as red wine. And what about white chocolate? Sorry, it has no flavonoids at all.

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Stop Cleaning Your Ears Too Often

It’s most likely that you do not bother too much with your ear wax, but the ear wax can say much about you. And we are not referring only to your personal hygiene. In fact, there are less known theory, which is good to know because of health reasons.

Prevents itchy ears

The ear wax keeps ears moist, as tears make eyes moisture, thus is preventing drying and itching in the ears.

Maintains Ears Hygiene

The wax is a combination of secretions from the ears, dead skin cells and dirt and dust that reached your ears. If you clean the wax out of your ears, you can do more harm than good by pushing it deeper into the ear. The wax will disappear by itself, so the experts advise to clean the wax only if there is a lot of it so that it starts to affect your hearing.

It speaks a lot about Your Sweat

Some people have wet and some dry wax. White and fluffy wax tells you about the absence of certain chemicals in the sweat, which can lead to bad body smell.

Stress Affects the Production of Wax

The glands in the ears, which are responsible for the secretion of wax, are listed in the apocrine glands, which are responsible for the bad smell of the sweat. Not only that the stress stimulates sweating, it also affects the increased production of wax.

Do not use Ears Sticks

According to some experts you shouldn't clean your ears with ear sticks. It’s better to just wash your ear with warm water.

Well, it is just a piece of advice and not to be taken seriously as there are still many argument regarding personal hygiene and health issues. Read wisely!

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