What Your Shoes Reveal About You: Must Know

 

http://www.howlifeworks.com/shopping/Why_are_Chic_Shoe_Clubs_So_Hot_Right_Now_320From a young age we’re told that our inner qualities matter more than the clothes we wear but did you know that your shoes can actually speak volumes to strangers? According to a study by researchers at Wellesley College inMassachusetts, people could accurately determine a strangers age, gender and income just by looking at their shoes. Participants in the study could also tell whether another person was clingy and insecure in her close relationships, or more laid-back and relaxed, based on the shoes she wore. Read more…

10 Useful Tips For Effective Control Of High Blood Pressure: To Know It

How many of you heard from your family members, or friends, colleagues that they have high blood pressure / hypertension?

“How many are telling you that they are on medication?”  

 

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How many of them are also telling you that they have other chronic diseases such as high cholesterol, high blood sugar beside high blood pressure?

And, the next reply from them that they will tell is that they started of with 1 medication previous, but now, has increased to 3 to 5 types of medication, some would have expressed with frustration and worries whether this will bring burden to their kidney, heart in the future and some would think it is just a normal habit as accepting it as part of their life. If blood pressure is not brought under control, it may cause adverse effects on the heart, kidney, and other important organs.

Actually, the lifestyle plays an important role in treating high blood pressure. You can avoid, delay or reduce the need of medication if you successfully control your blood pressure within a healthy lifestyle.

 

Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure often increases as weight increases. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you’re taking more effective. You and your doctor can determine your target weight and the best way to achieve it.

Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general:

  • Men are at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm).
  • Women are at risk if their waist measurement is greater than 35 inches (89 cm).
  • Asian men are at risk if their waist measurement is greater than 36 inches (91 cm).
  • Asian women are at risk if their waist measurement is greater than 32 inches (81 cm).

2. Exercise regularly

Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn’t take long to see a difference. If you haven’t been active, increasing your exercise level can lower your blood pressure within just a few weeks.

If you have prehypertension — systolic pressure between 120 and 139 or diastolic pressure between 80 and 89 — exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

Talk to your doctor about developing an exercise program. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.

But avoid being a “weekend warrior.” Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn’t a good strategy. Those sudden bursts of activity could actually be risky.

The best way to reduce injuries and also have amazing workouts each time

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

It isn’t easy to change your eating habits, but with these tips, you can adopt a healthy diet:

  • Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
  • Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that’s best for you.
  • Be a smart shopper. Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop and stick to your healthy-eating plan when you’re dining out, too.
  • Cut yourself some slack. Although the DASH diet is a lifelong eating guide, it doesn’t mean you have to cut out all of the foods you love. It’s OK to treat yourself occasionally to foods you wouldn’t find on a DASH diet menu, such as a candy bar or mashed potatoes with gravy.

Click here to know everything you need to know about the supernutrient for living longer, happier and healthier with Omega-3

 

4. Reduce sodium in your diet

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. The recommendations for reducing sodium are:
  • Limit sodium to 2,300 milligrams (mg) a day or less.
  • A lower sodium level — 1,500 mg a day or less — is appropriate for people 51 years of age or older, and individuals of any age who are African-American or who have high blood pressure, diabetes or chronic kidney disease.

To decrease sodium in your diet, consider these tips:

  • Track how much salt is in your diet. Keep a food diary to estimate how much sodium is in what you eat and drink each day.
  • Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
  • Eat fewer processed foods. Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium.
  • Don’t add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.
  • Ease into it. If you don’t feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

5. Limit the amount of alcohol you drink

Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and men older than age 65, or more than two a day for men age 65 and younger. Also, if you don’t normally drink alcohol, you shouldn’t start drinking as a way to lower your blood pressure. There’s more potential harm than benefit to drinking alcohol.

If you drink more than moderate amounts of it, alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of high blood pressure medications.

  • Track your drinking patterns. Along with your food diary, keep an alcohol diary to track your true drinking patterns. One drink equals 12 ounces (355 milliliters, or mL) of beer, 5 ounces of wine (148 mL) or 1.5 ounces of 80-proof liquor (45 mL). If you’re drinking more than the suggested amounts, cut back.
  • Consider tapering off. If you’re a heavy drinker, suddenly eliminating all alcohol can actually trigger severe high blood pressure for several days. So when you stop drinking, do it with the supervision of your doctor or taper off slowly, over one to two weeks.
  • Don’t binge. Binge drinking — having four or more drinks in a row — can cause large and sudden increases in blood pressure, in addition to other health problems.

 

6. Avoid tobacco products and secondhand smoke

On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high.

You should also avoid secondhand smoke. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.

7. Cut back on caffeine

The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure, but it’s unclear whether the effect is temporary or long lasting.

To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly drink. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine.

8. Reduce your stress

Stress or anxiety can temporarily increase blood pressure. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what’s causing your stress, consider how you can eliminate or reduce stress.

If you can’t eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn’t work, seek out a professional for counseling.

9. Monitor your blood pressure at home and make regular doctor’s appointments

If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Talk to your doctor about home monitoring before getting started.

Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure.

  • Have a primary care doctor. People who don’t have a primary care doctor find it harder to control their blood pressure. If you can, visit the same health care facility or professional for all of your health care needs.
  • Visit your doctor regularly. If your blood pressure isn’t well controlled, or if you have other medical problems, you might need to visit your doctor every month to review your treatment and make adjustments. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have.

10. Get support from family and friends

Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low. Talk to your family and friends about the dangers of high blood pressure.

If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.

 

Source: http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974

Stress – Daily Health

 

http://dailyhealthsolution.com/2014/11/stress/It is very obvious that chronic stress and anxiety have significant tolls on us,both personal and economic. To address these notorious problem, we need to know the signs, symptoms and severity of stress, and at the same time helping people to understand and manage stress at the individual level. It is also equally important to identify new pathways to manage stress as so far there is no medical cure for stress. Read more…

Reversing Diabetes: Is It Possible – Daily Health

 

http://dailyhealthsolution.com/2014/12/reversing-diabetes-possible/Diabetes was the seventh leading cause of death in the United States in 2010 based on the 69,071 death certificates in which diabetes was listed as the underlying cause of death. In 2010, diabetes was mentioned as a cause of death in a total of 234,051 certificates.Diabetes may be under reported as a cause of death. Studies have found that only about 35% to 40% of people with diabetes who died had diabetes listed anywhere on the death certificate and about 10% to 15% had it listed as the underlying cause of death. Read more…

The best way to reduce injuries and also have amazing workouts each time

 

  

Injuries like this can be prevented.

 

I have many friends who are suffering injuries like knee ache and back pain after exercise. When I asked what happen, I had found that majority did not perform stretching or warm up before and after exercise. I started to write to highlight the importance of warm up before and after exercise.

You make-or-break your fitness regimen before you catch that barbell before it begins and before the discs are piled in by you, you must warm your body to do your best every moment up. But is the warm up currently helping you get to your full potential? On top of that, can it be “bulletproofing” the human body to withstand pains and harms?

“The largest error would be to shine on the warm up,” states Tony Gentilcore, CSCS, cofounder of Cressey Performance in Hudson, Ma.

“It is not unusual to find immediate improvements in the lift or lift,” states Gentilcore. “There is a powerful efficiency incentive to do a great warm up, as well as stacking the odds in your favour which you will not get injured.”

Steer clear of the problems of warm-ups that are inferior and just take a couple of minutes before every workout to get ready, develop more power, and prevent harms. You will be happy you did.

  

Source picture: philly.com (left) and besthealthmag.ca (right)

WHY MOST warm ups neglect?

Many men roam to the gym, do some reaches they discovered in Phys. Ed., and run on the treadmill for a couple of moments to perspiration. Then, even the guys who wander to start training and the dumbbells.

But strolling in and falsifying several exercises never prepares you for the determination of an extreme work out — a walk that is fast along with some arm shifts -lb bench-press is a formula to get shoulder operation and a bad work out.

Poor warmups make strength to the desk as you decrease your energy output, and relax your CNS never teach at your greatest potential; muscle tissue really relax.

Also, your trouble regions are neglected by them. “Most individuals have inferior glute service, inferior thoracic back mobility, feeble sides, as well as a feeble anterior center,” states Gentilcore. “Even the men that are raising lots of weight.”

Source picture: floridasportsinjury.com

In the event these problems are ignored by you, you will reveal you to ultimately traumas: poor glutes, by way of example, can cause leg malady, lumbago, while a a good thoracic spine may cause shoulder discomfort and hamstring draws.

As an alternative, utilize the warm up to bullet-proof your physique.

THE secrets into a GREAT WARM UP

A fantastic warm up enhances your motion quality, and removes your poor connections readies nervous-system and the human body to get a challenging work out. The effect? Muscle; harms that are less.

On power, athletes raise heavy-weights and stack at Cressey Performance. But throughout the initial couple of moments of each program, the trainers orchestrate motion preparation made for optimum operation, powerful exercises, and a cautious assortment of initial exercises.

This starts your body, and provides liquids to your own joints clears waste out of your muscles gets the blood moving — frequently, sportsmen who feel emptied ahead find relief with a warm up that is good. Re-search also demonstrates that warm up with dynamic stretches, which positively move your joints through the full array of movement, improves muscle performance.

Below, walking lunges as part of a warm up before jogging.

 Source picture: chronicle.augusta.com

Below, plyometric lunge is improve muscular stamina, coordination, balance and endurance.

Source picture: ace-pt.org

Find out the “Most Important to Know Your Eating in the Magic Hour”

Additionally, feel place muscle tissue in the correct place of the warm up like getting the vehicle aligned — the proper combination of exercises will improve your stance, and help you to stay secure. “Do not quit with simply getting your pulse rate up,” states Gentilcore. “Right such things as position or unbalances and tackle that which you would like to enhance in the weight room.”

Click Here for FREE Warm Up Guide

Author: Shawni, fitness consultant

Eating in the magic hour: What Need to know

 

  Unhealthy food should not eat and should be avoided.

 

It is very important to know that you have to eat in between 3 to 5 pm and this should be a healthy snack which contains protein and less sugar.

Because it boosts your metabolism and balances your blood sugar. In this was your blood sugar will remain lower, and your body has less insulin to release, however, if your snack is not protein based, you can easily store fat.

 

You must be wondering, what snack you should eat in this magic hour? Pick up a protein bar, a piece of low-fat cheese, or some almonds with an apple.

It is better to eat (smaller size portion) every 3 to 4 hours to keep your blood sugar balance rather than stay more than 4 or 6 hours without eating.

Get to know best way to reduce injuries and enjoy great workout each time.

 

 

 

Right Way to eat healthy food.

 


Free Health Meal Plan

Author: Shawni, fitness consultant

 

Symptoms and Signs of Stress

 

http://dailyhealthsolution.com/2014/11/symptoms-signs-stress/

Initial period of the Exhaustion:                                                       

  •  In Advanced Stage of Exhaustion:Muscle tension
  • Loss of focus/concentration
  • Headaches
  • Increased heart rate
  • Having a short temper
  • An edgy personality
  • Irritations (Rashes)
  • Loss of appetite

Find out what are the in advanced stage of exhaustion via dailyhealthsolution.com

100 Tricks To Help You De-Stress

 

http://dailyhealthsolution.com/2014/11/100-tricks-help-de-stress/Who doesnt get stressed every now and then? The key is knowing when its happening and being proactive about putting an end to it.Luckily, there are a lot of ways to keep those stressors in check. In honor of Stress Awareness Day, we rounded up 100 expert and research-backed ways to relax, whether you have five minutes, five hours or five weeks. Read more…


Protein: What We should Know

Proteins: 

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  • Proteins are the source of amino acid. After eating proteins, proteins are converted into amino acids inside our intestine. All proteins are made of amino acids. Amino acids are the building block of the body. For example, bricks are the building blocks of a building. There are many types of amino acids. Some amino acid body can produce by itself, some cannot. Those amino acid body cannot produce are called essential amino acids and to get these amino acids we have to eat proteins. All enzymes, majority of hormones and antibody cells are made of proteins.
  • One gram of protein gives 4 Kcal (calorie). Protein is the 3rd source of energy. We do not want energy from protein, because to get energy from protein, body will break down muscle. This is very unhealthy. We want body store protein and build up muscles.

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There are 2 different types of protein:

  1. Complete proteins: Proteins that contains all essential amino acids we need are called complete proteins

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Example: Animal proteins (fish, meat, egg, milk). But problem is animal proteins also contains high fat.

  1. Incomplete proteins: Proteins that does not contains all essential amino acids we need are called incomplete proteins

http://dailyhealthsolution.com/2014/11/proteinsweshouldknow/

Example: Plant based proteins (soybean, legumes)

See full story at dailyhealthsolution.com

Fats / Lipids : What Should We Know

 

http://dailyhealthsolution.com/2014/11/fatswhatshouldweknow/However, body does not use fat as a source of energy as long as body has stored or available carbohydrate in the body One gram of fat gives 9 Kcal (calorie) energy Fat is also very important nutrient. As mentioned earlier, cell membrane is made of fat. Our nerve also has covering made of fat. Read more…