Monthly Archives: September 2016
Heart disease claims many lives every year throughout the world. The rate of early mortality is also very high amongst people suffering from this disease. Unhealthy and modern lifestyle can be considered as the prime cause of it. There are several risk factors associated with it. If these risk factors are avoided, then it can be controlled at an early stage and can also be prevented.
Obesity is considered as one of the primary causes. Obese people are at a higher risk of developing heart disease than average people. Hence, if you are overweight, you should immediately take measures to keep your weight within normal range. Belly fat makes you prone to heart disease, hypertension, and diabetes. Fortunately, it is also one of the easiest part to get rid of fat.
Smoking is yet another leading cause of heart disease. Besides, it also exposes you to other diseases such as lung cancer. It constricts the vessels of the heart. Thus, your heart has to work more to pump the blood and circulate it. Also, it releases toxins in the bloodstream, which deprive the heart cells of valuable oxygen. Hence, smoking should be quit as early as possible to protect your heart. Even low nicotine cigarettes are as harmful as normal ones in the long run.
Inactive and sedentary lifestyle is the bane of technology to mankind. People rarely have the time or need to exert their bodies. Moderate exercises for about 30 minutes is needed to free yourself from the risks of heart disease. Walking, jogging, or gym workouts can help in alleviating the risks. It should be noted that, although Japan has one of the highest smoking rates in the world, it also has the least incidences of heart disease. This is contributed to the very active lifestyle which Japanese people lead.
Diet is an important factor which decides the susceptibility to any disease. The high fat diet that we mostly follow does a great deal of damage to the heart. High levels of LDL cholesterol from these foods accumulate in the arteries and constrict them. This increases your susceptibility to a heart attack. Low fat diet rich in fresh fruits and vegetables is good for the heart. One can also exchange high fat oil with virgin olive oil or other light vegetable oil such as canola, soy, sunflower, etc., and include natural vitamins in the diet.
Stress is termed as a silent killer. It can have a bad impact upon your heart’s health. Hence, try to eliminate stress from your life. Be tactful while handling stressful situations if it is not possible to completely evade them. One can also consider practicing yoga and meditation everyday in the morning for stress relief.
If you are a person above 40 years of age, it is strongly recommended that you get a routine medical examination done. People suffering from diabetes and hypertension should be even more diligent about their medical examination. Regular checkups can help you detect any symptoms of heart disease at an early stage itself. This will enable you to seek proper treatment and take due care of your heart.
Like we all know, there are many benefits of jogging. Hence, these days we observe many people have taken up this exercise in a big way. As a woman jogger, there are some health and safety issues you must not neglect.
Jogging Techniques for Women
Great that you have chosen jogging, which is considered to be one of the best aerobic exercises. An important point to note is to know the area you are jogging in. If you are traveling and staying at a hotel, you can ask the hotel staff for information and directions. They will be able to tell you whether it is recommended to go for a jog in that area. Always be on guard, and remember muggers and sexual predators always look for easy targets. If you are listening to music as you jog, there is a possibility that you won’t pay attention to your surroundings and become an easy prey. At the same time, you will not be able to hear vehicles passing by, which will increase your chances of getting into an accident. For these same reasons, it is advisable not to jog at night.
You can choose a jogging partner if you want. Your spouse, neighbor, pet dog, etc., can become your partner. Stick to the main roads as much as possible, and always jog on the opposite side of traffic. If you notice a large dumper or truck, avoid going near it. These are perfect hiding places for people with wrong intentions. As a woman jogger, it is recommended that you carry a safety device, like a small bottle of pepper spray, to protect yourself. You can also think of learning some self defense techniques to guard yourself.
Tips for Beginners
Now, let’s turn our attention towards jogging tips for beginners. Before you start jogging, it is always recommended to talk to your health care professional. Once your doctor gives you the green signal, you can start with this exercise. You may need to start with a brisk walk or power walk so as to bring your fitness level to a certain point, from where you can start jogging. Also, you should buy the shoes that are most appropriate for jogging.
It is common to experience aches and pains as a result of bad shoes. When you are new to jogging, there is a possibility that you will push yourself over the limit. This is the biggest mistake. Never push your body beyond its limit, as chances are high that you will injure yourself. Always carry water while exercising, and have a sip after small intervals to keep your body hydrated. Maintain consistency in your training. You can chalk out a training program for yourself. It can be a 30 minute training thrice a week. When you come to the end of your training session, always taper down your practice so that your muscles relax and cool down. The last tip is to enjoy your jogging sessions.
Tips to Lose Weight
Jogging is no doubt a very good way of losing weight. As a matter of fact, it is a very good cardiovascular exercise. It is more intense than swimming and rowing, hence the number of calories burned are much more as well.
I would like to tell you that although jogging for weight loss is a good idea, you should avoid it if you do not have the required fitness level, as it can lead to injuries. It is always good to chalk out a routine for yourself. At the same time, sticking to it is equally important. A warm up is necessary before you start jogging. Stretching helps a great deal in this regard. You can start with a brisk walk and then start jogging. Pay attention to your posture, as a wrong posture can cause injury. At the end of the exercise session, always perform a few exercises for strength training, as it will help you in weight loss.
If you reach a plateau in your weight loss, you can make changes to your routine. You can start jogging with some weights. The other variation to derive maximum benefits of jogging is to sprint for a couple of minutes in between. It will also help you increase your endurance and stamina.
The mantra to be followed along with all the tips is consistency. Do not skip your routine. If you are diligent, you will certainly achieve your target. There is nothing better than the feeling that one experiences after a good sweat-filled workout, so go ahead, grab a pair of jogging shoes, and hit the track.
You must have noticed that no matter what you ate, how much you slept, or how occasionally you exercised, your body always retained its shape. But then unanticipatedly, once you touched 40, the same diet plans didn’t work out for you. Hormonal changes (menopause) played havoc with your system.
While mostly bodily functions remain the same, a woman does not produce eggs anymore and her metabolism rate reduces. The reduction in metabolism is the reason why most women gain weight after menopause. But, with the right diet and a healthy lifestyle, you can avoid this weight gain and loss of health.
Diet Tips for Women Post 40
Drinking More Water is the Right Choice
Water retention is a problem that most women face around the age of 40. If you think that drinking lesser water is the answer to the retention, you are wrong. The reason why your body bothers to retain so much water is because, it needs water and is not sure if it will get regular supply.
Water retention becomes more serious after the age of 40, due to the hormonal imbalance and fluctuations that come with menopause. Water retention has its own set of side effects. It can cause severe joint pain, kidney problems, etc. Acute water retention can also reach a high level, causing heart problems.
Avoid or get rid of the retention issues, drink more water. Yes, it is paradoxical, but true. But drinking more water will make your body realize that there is no scarcity of water. This will force it to flush out the water from the body, as well as the toxins. Your body will stop retaining a lot of water.
Having a lot of oranges and other vitamin C-rich foods will help your body get rid of the retention faster. Excessive salt in the diet has a tendency to leave a person feeling bloated. This is because, salt is a cause of water retention as well. Reduce the intake of salt in your diet to the bare minimum, to keep water retention at bay. There are several detox diet plans that revolve around this principle.
Smaller, Healthier Meals are Recommended
Eat smaller but more meals in the day. This is the most effective diet plan for women post 40 years. When the metabolism is low, you need to give it more work. The body metabolism tends to reduce when the body feels the need to store more energy. This is because of the natural human tendency of keeping reserves for the worst-case scenario.
A very important part of diet plan for women, is that you give your metabolism a good workout; make sure that you eat at a three-hour time interval. Stick to a healthy diet plan with a lot of vitamins and fiber content. Eat 5 to 6 small meals in the day. In case you feel hungry midway, have a small healthy snack. Avoid eating fatty or cholesterol-rich foods and stick to fruits for snacks. This will increase your metabolism, keep you healthy and strong, and prevent you from overeating.
If you have kids at home, you might face some problem. Rather than orienting the food preparation according to your children’s whines and whims, why not train them to eat like an adult? Bring in boiled and steamed foods instead of fried stuff. Instead of plenty of oil/butter, add enough seasonings and spices as per your taste and sprinkle oil, so that you cut down on the fat content. Get into a routine of drizzling, lightly spraying, or dabbing butter or oil.
Cut Back on Caffeine
It is impossible for many women to resist coffee. I know that many women vouch for the fact that a cup of coffee early in the morning keeps them up and going, thus helping them get through the chaotic situations (involving their spouse and children).
Coffee is a toxin booster for the body. While you could handle it perfectly at 30, give it a rest, now that you are hitting 40. Basically, the positive effects of the coffee (which are all in your head) will camouflage the negatives. While coffee is high is calories, it also has a tendency to reduce the glow in the skin, has adverse effects on the hair, causing hair loss, makes one sweat more, leading to body odor and skin rashes, etc.
One never feels full after a coffee, leaving its impact on the body ignored. If you really need a refresher, go for an apple. While an apple is a great metabolism booster, and contains essential nutrients, it is also a very effective refresher. Remember, “an apple a day keeps the doctor away”.
Happiness Improves Health
Laughter and happiness are important. Many women around the age of 40, get depressed because of the aging process (which is inevitable) and get into the depression rut. They only focus on the family and their work. They stop caring about things that make them happy. They stop focusing on things that make them smile. This leads them to pay no heed to their own health. Don’t let this happen to you.
Laughter helps a lot. But it isn’t easy to just laugh and be cheerful, when all your time is spent in managing your home. Join a laughter club, or if time doesn’t permit, join your old friends and have a laugh over the fun things you did during your school/college days. You could also watch some comic capers/comedy movies, just to make you feel rejuvenated. Do something that will take the load off you; something that’ll give you pleasure.
You stick to your diet and regimens religiously on a daily basis, you can afford to take a weekly off. On a Sunday, feel free to dig into the ice cream with your family. If movies make you happy, make it a point to watch movies as often as you like. Let your husband know, that 40 is just a number, and like wine, you get better with age. If you can’t do this alone, talk to your family and ask them to pitch in and help you out. You can also try following the zone diet with the help of this tip.
Exercising Keeps you Slim
You might have to make a few lifestyle choices when you hit 40. Fitness should be a priority when you are approaching menopause. Just like puberty and pregnancy, the body goes through hormonal changes around menopause. Hence, it is best to make the body fitter. Exercising helps the mind and body by increases your stamina, and helps you maintain good health, so that the remaining work around you runs smoothly.
Make a practice that once you roll out of bed, go in for push-ups, sit-ups, squats, lunges, etc., which will help you burn calories. Half an hour to forty minutes of these floor exercises and you have managed to do a good job to keep your frame in check. Alternatively, take a brisk 30 minutes walk every day, or swim or cycle for around an hour. These workouts will help you stay in a good mood despite the mood swings. This will help you lose weight faster after 40.
After the age of 40, your diet and lifestyle go hand in hand. You cannot have a great diet and a terrible lifestyle. Things won’t work out. Adopt real easy weight loss diet programs, and exercise for decent hours. Avoid anxiety, get a good night’s sleep and stay happy. These diet plans are also effective for women over 50. All you have to do is keep tabs on what you eat, exercise a bit, and the rest will fall in place.
Cardiovascular exercises such as running and jogging have immense health benefits on the human body. As women age, they require a good exercise routine to keep fit, and to prevent several health problems that they are prone to. As such, some running tips have been presented in this article, which can contribute to overall fitness and a healthy lifestyle.
Why Running is Important
Before you begin running, take a look at why it is so important for you.
- It is a universally known fact that running plays a very important and effective role in weight loss. Not only that, it helps build up stamina, and increases the basic metabolic rate of the body.
- Running on a regular basis can help strengthen the body joints, which tend to degenerate in the process of aging. Running keeps them moving and strong. If you think that running is a cause of knee problems, it is so only because your knees are already weak. In order to keep them going, and prevent the onset of problems such as osteoarthritis, running regularly is a good solution.
- Runners swear by the stress-busting powers of running and jogging. It loosens the tension accumulated all over the body, and enhances clarity of thought. Notice the ‘high’ you feel after a good run. It has also been used as part of treatment for clinical depression and drug rehabilitation.
- The risk of developing heart disease, diabetes, stroke, and cancer can be reduced by running. It also controls blood pressure, and enhances the body’s immunity to various diseases. All this means you’re definitely going to live longer and better.
Do you still need more reasons to get into those shoes and head out for a run?
Tips for Women Runners
Take a look at these tips to be able to make running a part of your daily routine.
- Before you begin running, ensure that you warm up. A warm up is very essential, as it prevents the sudden shock that the body might receive on being subjected to sudden vigorous exercise. Moreover, beginning suddenly will also make you prone to an injury of the knees. Warming up elevates the heart rate and prepares the body for further exercise.
- Warm up with a brisk walk or by jogging.
Wear appropriate gear for running. That means comfortable clothes, a well-fitting sports bra, and more importantly, comfortable shoes. Wearing the wrong shoes can definitely give you a good excuse to stop running. Have your shoe size checked, buy the right pair, and wear them with thick cotton socks.
- Don’t try to run a long distance immediately. Initially, run only as much as your body allows you to. Slowly increase the time and the distance. This is an effective way of building up your resistance and stamina. Don’t overwork your body, as it will demoralize you if you are unable to meet your own high expectations.
- Run on an even surface, such as grass or a specific running track. An uneven track is not only going to hurt your feet, but can also result in injury of the joints, mainly the knees.
- An interesting way to spice up your running program is to do it with a partner, or with some music. Running to beats is a great way to attain a good rhythm and speed. Listen to fast music to get you into the groove. We all know the benefits of group workouts. The results are better when you have someone to motivate you all the time.
- Ensure that you perform a good stretching routine or practice some yoga later on to loosen those tight muscles, and tone the body.
- It is also important that you give your body adequate nutrition and rest. The human body is very sensitive to these factors, which we generally tend to ignore. However, it is only when you pay attention to these ‘little’ factors that will you be able to notice the overall difference it is making in your lifestyle. As such, a combination of a healthy diet, adequate rest, and good exercise is the key to a healthy life.
Hope you are ready to gear up and hit the road!