Monthly Archives: June 2016

Fitness Tips for Men

Many people wrongly assume that fitness has something to do with stick thin bodies. The truth is that, it has nothing to do with the size of your body. You can be heavy and still be fit at the same time. So what is fitness? It is essentially a sound and healthy state of body as well as mind. Health has become an issue of concern these days, owing to our unhealthy lifestyle. Disorders such as obesity, hypertension, diabetes etc., are becoming graver by the day. The only way to cope with these disorders is by following a regular fitness regimen. Being fit does not necessarily mean expensive gym memberships and working out on hi-fi equipments. It essentially means adopting a healthy lifestyle to enhance your mental and physical endurance.

Health and Fitness Tips

Understand Your Body
Before you rush to enroll for any weight loss programs or sign up for a gym membership, it is very important to understand your body and mind thoroughly. If you are a healthy person with an average build, then you don’t need extensive work out programs. You can simply jog in the morning or perform yoga to maintain your health. A few stretch exercises coupled with a a 15 min walk on treadmill is good exercise for men who lead a sedentary lifestyle. However, if you suffer from any health issues, then it would be apt for you to get advice from a professional regarding your workout routine.

Identify Your Purpose
Most people who wish to follow a workout routine, do so only to enhance their physical appearance. They are mostly obese people who want to shed those extra pounds as early as possible. On the other hand, there are young people who wish to achieve physiques similar to their favorite movie stars. Bulging biceps, thick neck, and six pack abs are the only things they look for. Whatever your purpose may be, follow a regimen and work towards fulfilling it. You may get tips from a gym instructor who may also chalk out a workout program exclusively for you, after assessing your body.

Nutrition
Nutrition is the most important factor when you think about fitness. Eating healthy food is of utmost importance if you wish to attain mental and physical fitness. This includes eating foods less in carbs and rich in protein and fiber. You should make it a habit to have a large and healthy breakfast in the morning. Not only will it suffice your energy requirement for the day, but will also reduce your urge to snack on unhealthy foods. Eating small portions of meal at a time is a great idea to keep fit and get rid of that lethargic feeling. Also, it is essential to bid goodbye to over processed foods that are stuffed with calories.

Lifestyle
Right attitude and healthy lifestyle play a vital role in your fitness. If you start your day with a positive attitude and lot of self motivation, you are likely to remain healthy throughout the day. Learning how to de-stress yourself and keeping your cool in critical situations can go a long way in lengthening your life. Also, refraining from addictions such as alcohol, smoking etc., can have positive impact on your life. Lastly, spend time with your family and learn to laugh at small things in life. This is an ultimate key to healthy living.

Tips to Stay Healthy for Seniors

It is said that health is wealth. As people grow old, they are more prone to health disorders such as obesity, high cholesterol, high blood pressure and heart diseases. Most of these diseases occur due to inactivity and consumption of spicy foods. Aging causes several disorders such as constipation, indigestion and irritable bowel syndromes. Senior citizens may suffer from poor eyesight, hearing loss and fatigue. Therefore, it is necessary to check the blood glucose level, blood pressure level and cholesterol level for a sound health. Given below are a few tips which will help them stay fit and healthy for a long time.

Proper Diet
Food plays a vital role in maintaining a sound health. Nutritious foods like leafy vegetables, cereals, grains, fresh salads, and fruits should be a part of daily diet. It is best to opt for a low fat diet to keep the cholesterol level under control. Besides, seniors should consume lots of spinach, nuts, beans that have enough magnesium necessary to maintain blood pressure.

Adequate Hydration
Water is another important element that keeps a person hydrated and helps in curing diseases such as dehydration and constipation.

Avoid Fast Food
Fast foods or processed foods have adverse effects on the body despite their delicious taste. Therefore, seniors should minimize the intake of processed food. Instead of oily fried foods they should consume boiled, baked, steamed or grilled foods.

Regular Exercise
Exercise keeps the body fit and healthy. Therefore, one should do exercise on a regular basis. Besides, exercises like aerobics can enliven the mind with zest and enthusiasm.

Weight Loss
Senior citizens tend to put on weight because of their sedentary lifestyle. This is bad for their health and can lead to many health hazards such as obesity, unreasonable fatigue and risk of high cholesterol level. Therefore, they should try to lose excess weight by doing exercises and yoga.

Reduce Stress and Anxiety
Senior citizens face a lot of stress as they grow older. Often they are overloaded with varied tensions and insecurities. This anxiety or tension may cause heartburn, panic attacks, acid indigestion and constipation. Therefore it is mandatory for them to reduce the excess amount of stress and anxiety. Relaxation techniques like listening to music, imagining beautiful objects, watching TV, sharing sorrows with near and dear ones may help them to fight against stress. These techniques help in building self-confidence, decisive power and positive thinking.

Physical Activity
Some amount of moderate physical activities such as gardening, cooking, walking, swimming, jogging, etc., are good for health and keep the body fit to fight against diseases.

Avoid Smoking and Alcoholic Drinks
It is known to all that alcohol addiction and cigarette is injurious to health. Therefore, it is better to avoid smoking and consumption of alcoholic drinks.

Laughter Therapy
Laughter is another element that can assist in healthy living. It lifts one’s spirit and provides physiological benefits too.

Regular Health Checkup
A senior citizen should undergo medical checkup on a regular basis. It includes, measuring the blood pressure, ENT and ophthalmic checkup. Those who develop hearing loss can use hearing aids for better hearing effect.

It is very important for senior citizens to keep fit, physically as well as mentally. It is equally important to be realistic and maintain a happy sexual relationship. Here, love, understanding and mutual co-operation between the couple play a major role.

Fitness Tips for Kids

There is a widespread misconception that a fitness regime should be carried out only by teenagers and adults. On the contrary, kids and children should be also made to follow these methods in order to stay fit. Childhood obesity is one of the most alarming issues these days and its rate is found to be increasing day by day. The modern-day lifestyle of fast food, frizzy drinks, and computer games is very unhealthy. Therefore, as a parent or a guardian, it is essential to look for ways to maintain proper health and fitness of children.

Health and Fitness Tips for Children

If you wish your children to remain healthy, you need to inculcate healthy ways of eating and exercise in them. It is not practically possible to subscribe a gym membership for your kid and expect him to slog there every day. Similarly, it is not possible to keep children away from tempting foods. So, how to make children make healthy lifestyle choices?

Diet

  • Involve children in the daily or weekly planning/shopping for meals as much as possible. In this case, you should not force your choices on them, but rather take your child’s suggestions into consideration. You can definitely alter them to make healthy meals.
  • Try and encourage children to make healthy food choices. Extra cheese, creamy sauces can surely be avoided. You can opt for veggie burgers, pizza with lots of veggies and no cheese, in place of the unhealthy ones. White bread can be substituted with whole wheat version.
  • If the child insists on having a double cheese burger for lunch, you can ask him to have vegetables/whole grain bread/fish for the other meal of the day to balance the calorie intake. Also limit the amount of sweets and sugary drinks you child consumes.
  • All kids love snacking and you simply can’t prevent it. You can have healthy snacks like finger sandwiches, cut fruits and vegetables, animal crackers, dried fruits, milkshakes, fresh fruit juices, popcorn, homemade pudding, etc.

Exercise

  • Children should be encouraged to get involved in the physical activities conducted at school. If not, you can also subscribe to private sports’ clubs and encourage your children to attend it.
  • One of the best tips is to plan fun physical activities like trekking, hiking, jogging, swimming, cycling, etc. Other members of the family and friends can also accompany to make it an enjoyable activity.
  • Parents can take children along for walking, jogging, or cycling every day. This way you can bond more with the child and also take care of his fitness.
  • You should set a time limit for the number of hours your child watches television or plays on the computer. You should arrange for other fitness activities like building a trampoline, playing table tennis, arranging for a swimming pool, etc., so that children do not get bored, yet remain fit.

Parents are expected to follow healthy lifestyle themselves so that children can be motivated to follow it. Lastly, as one of the most important tip, you should remember that children tend to get bored very quickly and hence, you should try to bring a variety in the diet and exercise pattern. Take care!

Hair Growth Tips for Women

Hair growth in many women is very slow and this is a constant cause of distress. However, if your hair growth is generally slow, and you are looking for ways to encourage its growth and improve its health, then this article provides some tips for you. The average growth rate for hair is 6” every year, most of which takes place in the summer. There is no magic remedy to get long hair instantly, and maintaining long healthy hair takes time and commitment. Another point to keep in mind is that, not all kinds of hair can be grown very long and therefore, if you have fine, thin, or damaged hair, it is advisable to keep it at medium length.

Water
Among the various tips for long and healthy hair, one factor that affects both body and hair the most is water intake. To keep your hair healthy and encourage its growth, drink sufficient amount of water. Dehydration makes hair dull, dry, and brittle, which will consequently cause it to break easily and therefore, lead to hair loss. Drink at least eight glasses of water every day, for glowing, beautiful skin and hair. With proper hair care, you can encourage your hair to grow faster and also reduce the occurrence of split ends.

Diet
As hair is basically a type of protein filament, it is needless to say that a protein-rich diet will encourage hair growth. At the same time, certain foods like saturated fat can slow down natural hair growth. Foods that must be included in your diet are eggs, yogurt, almonds, cashews, and milk, as they have a high-protein and low-fat content. However, a balanced diet is more important than a protein-rich, as vitamin and mineral deficiencies adversely affect scalp and hair health. Vitamins A, B, C, and E, as well as the minerals, zinc, and iron, which are found mainly in beef, spinach, yogurt, and fish are all necessary to promote growth of hair.

Exercise
Exercise improves blood circulation through the entire body, including the scalp. This translates into your scalp and hair follicles receiving more blood and nutrients, which helps in healthy growth of hair. If you are unable to keep up a daily exercise routine, you may mimic the effect of exercise by gently massaging your scalp to improve blood circulation.

Hair Growth Tips for African-American Women
There is no denying that African-American women have a tough time managing their hair because of its texture. Excessive hair treatments and use of hair-styling products just adds to the problem. Apart from the aforementioned tips, there are certain other things that should also be kept in mind:

  • Avoid the use of traditional petroleum-based hair greases and mineral oil-based hair lotions. Instead make use of natural oils, like coconut, olive, or jojoba oil. Many have found shea butter to be effective too. Check for good quality, over-the-counter natural moisturizing products meant for African-American women.
  • Try to shampoo your hair twice a week and use a shampoo and conditioner meant especially for African-American hair. Ideally, use a leave-in conditioner.

Apart from the aforementioned measures, sufficient sleep (eight hours), regular trims (once in two months at least), and haircuts, are very important for healthy hair. While you may hate trimming your hair if it grows slowly, it is an important step to keep your hair healthy. A few other tips include minimizing the use of harsh chemicals and styling tools such as hair straighteners, hair dryers, and hot rollers as they damage the hair. Cover the hair while going out in sun, and massage your scalp regularly for maximum benefits.