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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!
Since ages, most youngsters (besides some adults), have been fighting to get rid of those red dark spots that appear on the face and are popularly known as acne. Acne not only takes a toll on the self confidence of a person, but also makes him feel ugly and unattractive. What many people don’t realize is that acne is actually a situation caused mainly due to lack of proper nutrition. So, the problem can be reduced considerably by following proper nutrition tips as well as taking good care of the skin.
It is a known fact that acne generally affects teenagers the most. This is because more often than not teenagers indulge in wrong and unhealthy eating habits that do not fulfill the nutritional requirements of their bodies. Teenagers who follow good nutrition tips and take a diet rich in various nutrients essential to keep the skin healthy are relatively less prone to suffer form acne.
Intake of a diet rich in vitamin A, zinc and vitamin C, vitamin E, vitamin B3, essential fatty acids is essential for not only keeping the skin nourished and infection free, but also for quick healing of any wounds and scars as well as removal of toxic elements. Following simple nutrition tips can really go a long way in keeping your skin free from any kind f infections and accumulation of impurities that might lead to blockage of pores and the creation of acne.
The most effective nutrition tips to keep the skin healthy and protected from acne include an increased intake of food rich in fiber. Increasing the intake of liquids like water and fruit juices etc, while at the same time reducing the consumption of alcohol, coffee, and other sugar rich drinks can also prove helpful in keeping acne at bay.
A balanced nutrition is important to maintain a healthy physique and weight. Today, consumers are spoilt for choice when it comes to food and beverage selection. Yet, there is a need to have better discernment in our choices to build a healthy lifestyle. A balanced diet is especially important for the elderly, children, expectant mothers and those with special dietary requirements. Yet, don’t be fooled by myths when it comes to choosing food. Your priority should always lie in choosing wholesome and nutrient-packed food. Listed here are some nutrition tips to help you make better choices.
A daily balanced nutrition should consist of whole, fresh, and unprocessed food. These include brightly colored fruits, vegetables, fiber-rich foods, and nuts. Minimize the duration in cooking these foods as the vitamins and minerals diminish very easily. Processed food containing additives, colorants, and synthetic chemicals should be avoided. They reduce efficiency of our bodily functions and may promote harm when ingested for a long period of time.
It is better to consume small meals at closer intervals than to ingest a large meal between longer intervals. Take time to eat because this aids better digestion. You are advised to snack healthily. When you are feeling the hunger pang, don’t rush for the nearest bread or cookie. Instead, choose fruits and nuts. Healthy food can be prepared easily. All you need is a sprinkle of creativity and a dash of effort. It is also very important to reduce the intake of salt, sugar, pepper and oil. These additives function to add flavor but pose danger when consumed in excessive amounts.
Supplement your diet with vitamins to ensure that your overall vitamin and mineral intake is balanced. Take time to read the labels on the package and choose food with lower calorie whenever possible. This helps you to retain healthy weight.
Start making smart food choices today. Practice eating healthily and adopt better nutrition habits to sustain your progress. It may very well dictate your overall well-being and longevity. These nutrition tips function as a guideline for better eating. Do consult your dietician for more advice on eating well.
The first thing you should do is to learn about nutrition, in order to live a healthy lifestyle. You will be able to make better choices, if you know more about food groups and how different foods impact your body. The following are some of the best nutrition tips about nutrition that you can use to get going.
Dry cereals that are loaded with sugar are not a healthy breakfast option. These kinds of cereals don’t have just sugar; they have preservatives and chemicals also, including trans fats. Wholesome oatmeal has not only fiber but soluble (cholesterol lowering) fiber and therefore is a superior choice to the refined and sweetened cereals that come in a box.
Substitute your regular choice of meat, for fish, at least twice a week for a healthier diet. The omega-3 acids in fish help to maintain blood and brain health. Avoid tuna, however, because it contains a great deal of mercury.
Good nutrition is an integral part of our health.
If you maintain a healthy, well-balanced diet, both your appearance and your physical condition will thank you. Refined sugars are not healthy for the body, so decrease or eliminate them, whenever possible. Make sure you read the labels on bottled drinks. These are culprits when it comes to being loaded with sugar. Avoid them. When you reduce the sugars in your diet, you will lose weight faster. Your body will look better, and you’ll feel better too.
Make sure that you’re getting plenty of selenium in your diet. Selenium is important because it can help the skin to stay looking young and keep its elasticity. In addition, selenium battles against free radicals and offers your skin protection from sun damage. Selenium rich foods are easy to find at the market, such as Brazil nuts, oat bran, fish and bacon.
You can improve your overall nutrition levels simply by eliminating certain food items from your diet. The first thing you should do is cut out any unnecessary sugars from your diet. Get rid of “white” foods, like bread and rice, use brown bread and rice instead, they are much better for you. Be sure to consume only the healthy fats, other fats such as saturated fats, will negatively impact your cardiovascular health.
Make sure to thoroughly cook mushrooms if you’re going to eat them. Cooking them properly breaks down their carcinogens, which can damage the body. If you are aware of your health and follow general guidelines, you ensure that you will have a much easier time losing weight and burning fat.
Eat your meat. To maintain strong, healthy muscles, you should consume more proteins. It doesn’t matter if you eat beef, pork or chicken. Just make sure you get the nutrients that you need. Try to consume around 10 ounces per day.
Nutrition for pregnant and lactating women is a top priority. Protein is one of the top nutritional needs for pregnant women. A smoothie prepared with egg whites is an excellent way to get protein even when you’re feeling ill. Pregnant women should consider eggs as an excellent source of protein and a way to get a healthy meal with low calories and no fat. Use pasteurized eggs to avoid any possibility of salmonella.
Just as a healthy diet is something that should continue throughout your life, your education on nutritional topics needs to be ongoing. The best nutrition tips discussed in this article form just the tip of the iceberg of nutrition information available. Applying them can quickly kick off your new journey to healthier eating habits. Take the time to do some more in-depth research on the nutrition topics that are interesting to you. Feed your brain, not just your body.
Being a bride is a wonderful experience, yet fraught with a thousand worries. From – has everyone been invited? or, did we choose the right decor? to, will the bouquet go with the flowers and the dress? Each little detail will be under the strictest scrutiny.
Running from pillar to post, the first casualty in the bride-to-be’s frenzied life is her fitness regime. After all, with so much planning and organizing to do, who has the energy or time for the hated workout.
Unfortunately, neglecting the gym will also mean piling on the pounds and spilling out of your beautiful dress. Planning the menu for the wedding also makes it difficult to keep your cravings under control, with the sampling and constantly thinking about food. Add to that, the cocktail parties and frequent lunches, and you just get a ticket to muffin-top-land.
But don’t worry. This article has some tips that are easy to follow, even on the busiest and most stressful days. Here they are…
The period near D-day is bound to be extremely hectic and stressful. Minimize the strain by starting a fitness plan from six months before the wedding. By starting early, you don’t just avoid the crash diets and boot camps which drain energy and the glow on your face, but might also bless yourself with a higher metabolism. Which means, you can get away with a few more occasional treats over the course of time.
Work Out Together
Schedule your workout plan so that both of you can do it together. Besides boosting the fitness of you both, it will also keep you motivated and give you an opportunity to spend time with your partner. Look at the workout session as a date, where you have an excuse to not look your best, be yourself, and have some great time together.
Improve Your Posture
A good posture makes you look confident and gives you a regal air. It will also make sure the heavy gown doesn’t weigh you down. High heels can also be more uncomfortable if you have a bad posture. Do some Pilates – they are a great way to straighten the back and pull back the shoulders, giving you that perfect posture. Plus, doing these stretches in an open space is a great stress-buster.
Focus on Your Upper Body
Unless you are going for a mini, your dress will reveal only your shoulders, arms, and perhaps your back. So, choose a workout that concentrates on these areas. Try pushups or weight-lifts for long-lasting results, though yoga and Pilates are also effective in sculpting.
Buy a Pedometer
Buy a pedometer and wear it all the time – from the moment you get up till you hit the bed. Decide on a realistic goal – say 10,000 steps a day. If on a certain day you don’t reach it, take a quick walk around the block after dinner. Sticking to small, easily achievable goals is a sure way to boost your motivation and spirits.
Work Out on the Morning of D-day
A high-intensity workout before breakfast will drive away the groggy morning feeling. It will improve your blood circulation and give you a warm, vibrant glow. A quick workout also means that you start the day on a positive note, bringing down the anxiety, and will make you feel all the more confident.
Drinking enough, preferably water, is especially important on the day of the wedding. The excitement of the wedding means many brides scarcely eat anything, so make sure you have a good breakfast and drink water or a low-sugar fruit juice, throughout the day. Avoid carbonated drinks, as they can cause bloating. Also, try not to eat anything too sugary or salty on that day, as it can cause water retention and make you look puffy.
These simple tips are sure to make you look and feel fabulous on your wedding day, and beyond. Try to follow them after the wedding too, as a fitter and healthier you will also be a happier you.
Men like women, know how important it is to be healthy, however, even they conveniently ignore this aspect of life. Men seem to harbor an odd concept of strength (a throwback of the stone age, I guess!), they actually believe that their strength is not going to diminish, they may have a few bad days, but will never really get weak, or suffer the problems, women do. Well, here is a news flash – the hectic lifestyles men lead, takes a toll on their body as well as mind. And the only way to manage through all the days and ensure good health in the old age is to give priority to health.
Useful Tips for Men to Stay Healthy
Eat Well: What you eat now will determine the state of your health in the years to come. A good healthy meal should consist plenty of fruits, vegetables, nuts, whole grains, milk (whole or skimmed), lean and/or white meat like poultry and fish, red meat in proportion, etc. Make sure the food is low-fat, carries very little trans fat, and cholesterol, and wherever possible avoid pre-packed and processed refined foods.
Exercise: Fitness tips include exercising regularly up to four times a week for an hour, to help improve the overall condition. A good fitness regime can prevent the incidence of back injury, and in the longer run, lower the risk of osteoporosis. Cardiovascular exercises combined with aerobics will improve blood circulation, and prevent heart disease. Simple activities like walking, jogging, sprinting, swimming, bicycling, etc., can help to improve muscle strength, and tone the body.
Manage Weight: A good body weight doesn’t just make you look good, it also helps to optimize your health. Ensuring a good weight will ensure that your blood pressure and cholesterol stays in check and blood sugar does not escalate. Also, the risk of heart disease, diabetes, hypertension, and obesity (unless genetically prevalent) does not get added in your list of woes. A healthy weight range is not that difficult to achieve. A healthy diet and exercise followed with dedication will do the job for you. And looking good will definitely make you feel good, boosting your morale along the way.
Alcohol and Smoking: It would be best to avoid both these harmful elements, though it’s easier said than done. If you can’t get rid of these habits, ensure to keep them in moderation. While smoking increases the risk of cancer, drinking can spill out of control and turn you into an alcoholic, which will simply ruin your health, and ultimately your life. Well, I guess this is like carrying a bit too far, but consequences of prolonged and excessive drinking and smoking do have adverse effects on the overall health.
Regular Check-up: Going for a regular medical checkup is not a ‘woman and child thing’ alone, men need to do it too, for most diseases come without major announcements in men. Regular screening tests for obesity, blood pressure and sugar, cholesterol, diabetes, sexually transmitted diseases, and prostate cancer is essential. In men over the age of 40, cancer can develop in the male reproductive gland; prostate, due to numerous reasons. An active sexual life too, is imperative for maintaining good health.
Managing stress with the help of your family and friends, has proven to be an effective tool to keep depression at bay. A happy life with ways to de-stress yourself, combined with the given tips will definitely help you lead a healthy life, something that we all yearn for!
In today’s times, health problems like diabetes, cholesterol, and high blood pressure are not restricted to adults, but have become a common phenomenon among children too. The main culprit for this can be attributed to their inclination towards fast food and lack of activity. Kids love to gorge on fast foods like burgers, pizzas, etc., and with the introduction of video games and a host of interesting programs on television, they are more than happy to watch television instead of playing outdoor games.
Due to this lack of activity and no control on the food they eat, many children suffer from the problem of obesity at a very young age, which further leads to other serious diseases or illnesses. Hence, it becomes the responsibility of the parents to teach children important ways to remain healthy.
Healthy Tips for Your Children
The three most important factors that are necessary for the kids to remain healthy include:
- a healthy diet
- regular exercise
- proper rest
Habits we learn during our childhood stay with us throughout our life; it is thus necessary that parents teach these three factors to children as soon as possible. However, you do not need to force them to learn these habits; set an example for them by following these things yourself. Let us look at each factor in detail.
Nutrition for a Healthy Diet
At a very young age itself, teach the kids to eat all types of food, like fruits, vegetables, meat, poultry, dairy products, etc. Their meals should be divided into five or six small meals throughout the day, rather than just three meals. Cultivate the habit of eating breakfast as it is said to be the most important meal of the day. Eating a healthy and nutritious breakfast helps their body to develop energy for the physical as well mental activities of the day.
Parents should also see to it that children have a healthy lunch while they are at school. Though there are many schools which provide lunch, its nutritious value is a topic of controversy. Hence, it will be best to pack them foods that are high in vitamins and minerals. Other than lunch, also make sure that you provide them with a healthy after school snack, as this is a time where they are likely to indulge in junk food. Dried and fresh fruits, yogurt, cereal bars, etc., are good choices for a healthy snack. Next comes the dinner, or evening meal, which should be converted to time spent with the family. Eating together at least once in a day will help the parents interact with their children and also to keep control on their eating habits. Talking to them about the nutritional facts of healthy foods is a good way of instilling healthy food habits in children. Though too much of junk food does harm a child’s body, there is no need to restrict it completely.
Fitness and Exercise
Indulging in daily outdoor games with friends is more than enough physical exercise for children. Parents should see to it that their kids do not spend their entire time in front of the television or playing video games. They should encourage them to take part in sports and other physical activities like dancing, etc., so that their body gets the required exercise. Arranging games for them and their friends regularly at home, in which they have to run around and play, is a good idea. On weekends, take them out walking, jogging, swimming, or cycling, at least for an hour, and you’ll be preventing childhood obesity.
Health and Proper Rest
Rest and sleep are two important factors to keep children healthy. Children require 9-13 hours of sleep, depending on their age group. Lack of sleep in children can cause problems like lack of attention at school, feeling sleepy during the day, poor academic performance, etc. Hence, parents must ensure that their children receive sufficient sleep.
Other than these tips, it is important to teach kids proper hygiene rules like regular washing of hands, brushing their teeth, etc., so that they are not affected by infections. Explain the importance of eating the right food and exercising to your kids. Remember, by doing this you are not only providing them a hale and hearty childhood, but also ensuring a healthy future.