Eating Healthy food and having well balanced diet is one of the most important part of your life that can help you a lot in maintaining health, fitness and happiness. This is a common sentence that you might have come across many times in your life. But, how many of us realize its actual importance and incorporate a diet regime wherein we are eating right? Even though we are trying hard we are not able to get it right.
This might be because we do not know how to eat right or we are not putting efforts in the right direction. Some of us are failing because we cannot control our mind to listen to the alarms. Yet, some of us are failing because we are not seeing the results of our efforts thus leading to depression and more bad eating habits. So, how does one eat right and manage to live a life of good health and fitness? Exercise Self-control to Avoid Over-Indulgence Eating right can be correlated to both over eating and starvation.
You should not be either over eating nor should be starving yourself to death fearing gaining of weight. You should train your mind to eat right and avoid both the extremes as both can be harmful. If you are overeating, it leads to obesity and if you are starving yourself, the body might not be receiving adequate nutrition and this will lead to deleterious effects. Eat small sized meals It is best to divide your meals correctly and eat in small proportions through the day. The ratio of eating should be correct so that the body is getting the right nutrition while it is not subject to starvation.
Eat Wholesome Foods Whole foods are a great source of nutrients and dietary fiber which are very important for good health and fitness. So, it is best to use more of whole foods and less of processed or canned foods in your diet. Avoid Junk Foods Junk foods contain lots of unwanted calories that the body will tend to store as fat as this cannot be utilized by the body readily. So, even though you might have a tendency to gobble up these junk foods, it is necessary to exercise control and avoid junk to eat right. Good Protein Intake and Reduced Fats A good protein intake is essential for the body as this will help in the maintenance of the body and in muscle buildup and repair.
Watch the intake of fats and reduce fat intake although it is not good to go total zero as this too can have bad effects on health. In addition, the body should receive good intake of vitamins and minerals. So, make sure to include foods that are rich in these to meet the requirements of the body. It is not easy to plan to eat right. One should have the determination to eat right and stick with it. Unless you do this, no matter what you try in terms of achieving fitness, you will fail, we dont want that, we want to help you to getfiturself with tips and useful info.
If you once go to doctor and he discovered that you have high blood pressure, or as they name it in science “Hypertension” and this conditions keep with you for long time, so you must immediatly lower your blood pressure becouse it may lead to heart attacking or stroking. And from ways to lower your blood pressure you may have to do some exercise.
Most of studies ths days found that most aerobic excerises that keep large muscles in use for long period like “workouts brisk wallking” is good way for lowering blood pressure bt it take several months.as a fact from the “National Institutes of Health conference” results, they found that erobic exercise reduces resting blood pressure in people who have hypertension by about 11 points of the top number and 9 points of the bottom number and. That for sure enough to lower blood pressure to normal.
Every one has his specific needs upon how high is his blood pressure so, before doing any exercise, you have to talk to your doctor, they may want to supply your program with so changes or add some type of drugs.
Some thing to take care about that any exercise in begaining lead to diverts lot of blood to muscles and that couse highering in blood pressure but that effect is temporary so dont be afraid and people who have very high blood pressure there doctor may give them some drugs before exercise for that.
So, after what you know, you may ask what us best exercise to do to lower your blood pressure? Let me tell you then.
For sure most one can help you find your best type of exercise is your doctor who know what exactly is your case, BUT no two of doctors have differant thoughts that walking is not good for all cases, all bast studies show that walking is effective in lowering blood pressure than any other type of hard aerobics exercises, but for advise take it step by step dont begain it with high distances, begain it with little and increase it from time to time and may make it daily exercise.you can also try jogging, stationary or outdoor bicycling, swimming, rowing, using a stair-stepper, or low-impact aerobics, any of them can work out but you chose that due to your fitness level.
You may also chose to make exercises for upper part of body, sure its ok, you can use it in lowering your blood pressure, but take care of that any hard exercises may lead to highering blood pressure to dangrous level like lift heavy weights.
At last what i want to say that after chose type of exercise according to your interest, you and your doctor must arrange the exercise programs and schedule to be effective and safe. At above of all you’ll feel healthy and good shape during exercise time that take months to lower to the blood pressure you want.
To avoid physical pain, most people usually avoid engaging in strenuous activities and vigorous movements of the body. However, inactivity may actually worsen the condition and result in more pain in the long run. Since the human body is designed to be in motion regardless of your health condition, making your body inactive will lead to muscle degeneration. Through regular exercise, people can avoid pain or, at least, have an effective means of attaining pain relief therapy.
Once the muscles start to deteriorate, other problems may soon develop such as diminishing bone density, depression, and a weakened heart. On the contrary, regular exercise can help keep joints flexible and strong. Moreover, physical activity promotes pain relief by releasing mood-enhancing chemicals in the body that help deal with arthritic pain and lessen pain perception.
The three types of exercise recommended for arthritis patients involves the following:
Flexibility workouts involve stretches that can help enhance range of motion. Cardiovascular includes aerobic workouts, walking, water exercises, and cycling. Strength conditioning, includes isometric or isotonic workouts. Isometric workouts are static exercises that involve applying resistance without moving the joint. An example of isometric workout is pressing your hands against the wall while standing. It works out your chest muscle without joint movement. Isotonic workouts, on the other hand, use the full range of motion such as bicep curls and leg extensions.
Different exercises work for different individuals. A certain exercise that works for you may not work for your buddy. Always remember to apply appropriate effort in proper form to avoid further injury and minimize pain. Consult a doctor or a well-trained fitness instructor before engaging in a fitness program.
While regular exercise promotes natural pain relief by releasing mood-enhancing chemicals in the body that reduce perception of pain, being overweight can takes its toll on the joints due to the excess poundage they have to carry. A variety of weight loss programs are available everywhere but a nutritionally-balanced diet, besides regular physical activity, is a proven method for weight loss.
On the other hand, weight loss with a poor diet may result to being underweight that leads to inactivity. When the hormone levels are off, it can aggravate pain. While limiting intake of animal protein and saturated fat is ideally healthy, people need not become vegetarians to avail of pain relief benefits from proper nutrition. Instead, beef up on foods rich in omega-3 fatty acids, antioxidants, vitamins, and minerals. Eating whole grains and organically produced foods rich in fiber substantially help reduce your consumption of carcinogens and other harmful chemicals usually present in processed foods. These chemicals in preservatives may negatively stimulate the immune system.
Some studies are exploring on the pain relief properties of two dietary supplements, chondroitin and glucosamine, in relation to osteoarthritis. However, there is much research to be done on their long-term safety and effectiveness. While chondroitin side effects may be rare, it may include headache, motor uneasiness, euphoria, hives, rash, photo-sensitivity, hair loss, and breathing difficulties. Those with bleeding disorders or taking blood thinners should consult with their doctor before taking the supplement.
Some glucosamine products may be made with shellfish, and may cause adverse reaction in people with shellfish allergies. Side effects include upset stomach, drowsiness, insomnia, headache, skin reactions, sun sensitivity, and nail toughening.
Carpal tunnel Syndrome (CTS) is one of many musculoskeletal injuries listed under the broader terms of Repetitive Strain Injury (RSI) or Cumulative Trauma Disorder (CTD). A number of other injuries listed under these terms, but that are not exclusively caused by a repetitive strain injury or cumulative trauma disorder include Guyon’s Syndrome, Tendonitis, Cubital Tunnel Syndrome, Medial and Lateral Epicondylitis and Trigger Finger.
Carpal tunnel syndrome and other repetitive strain injuries are caused by excessive overuse of a muscle or group of muscles in a unidirectional movement pattern. Examples would include typing, wringing a washcloth and using a computer mouse. All of the movement patterns involve motion against resistance in one direction – flexion. This one-way motion does not actually have to involve “repetitive” movements as the term “repetitive strain injury” implies, as it is just as common for an individual to become afflicted with a repetitive strain injury while performing activities that involve no movement of the hands at all. Examples of this would include holding onto a steering wheel, gripping a pen or a tool such as a hammer all day. With these types of activities, no repetitive type motion is involved at all, but instead, “static flexion” is utilized, which involves the overuse of these muscles, but in a manner that is stationary.
Since Repetitive strain injuries are most often caused by unidirectional patterns, the best way to counteract each specific overused motion is the implementation of an exercise program that involves the implementation of resistance exercises to the opposing muscle or group of muscles that is being overused. An example training program for carpal tunnel syndrome would include resistance exercises for the muscles that open (extension) the hands in order to counteract the overuse of the muscles that close the hands (flexion). This principal of “balancing” muscles groups so that there is a more natural equality of strength between muscles that surround a specific joint, whether it is the wrist, elbow, shoulder or neck, is basic common sense and integrated into training programs by the top practitioners and therapists in the industry today. Here are a few examples of practitioner responses regarding the implementation of restoring balance between muscle groups in order to prevent and rehabilitate repetitive strain injuries including Carpal tunnel syndrome.
“Muscle balance must be restored with specific exercises. Otherwise, the already strong and overused muscles get stronger, and the weak and underused muscles remain weak. Individuals get good at using the overused muscles and must be trained specifically to recruit and strengthen the weak underused muscles.” Philip E. Higgs, M.D. and Susan E. Mackinnon, M.D. Department of Surgery, Washington University School of Medicine, St. Louis, Missouri. Annu. Rev. Med. 1995. 46:1-16
“If certain muscle groups are underused, opposing muscle groups will be overused. Muscles in either a lengthened or shortened position will be at a mechanical disadvantage and weak. The overused group will hypertrophy, and the underused group will continue to be weak. This combination produces a self perpetuating condition that maintains the abnormal posture and muscle imbalance.” Philip E. Higgs, M.D. and Susan E. Mackinnon, M.D. Department of Surgery, Washington University School of Medicine, St. Louis, Missouri. Annu. Rev. Med. 1995. 46:1-16
A strong example of how important it is to properly balance muscle groups is seen in the following statement regarding the balancing of the in the hands and forearms.
“All of the extrinsic hand muscles become involved in a power grip, in proportion to the strength of the grip.”…….. “Strong agonist-antagonist interactions are needed between the flexors and extensors of the hand and fingers to produce forceful hand-grip. Powerful flexion of the distal phalanges requires strong activity also of the finger extensors.” Janet G. Travell, M.D. and David G. Simons, M.D. Myofascial Pain and Dysfunction-The Trigger Point Manual. Volume1 Upper Extremities, Ch:35, pg. 501. Copyright 1983.
Performing corrective exercises in order to prevent and rehabilitate carpal tunnel syndrome and repetitive strain injuries is of the utmost importance. In 95% of most cases, there is no need for invasive techniques like cortisone injections or surgery in order to eliminate carpal tunnel or other repetitive strain injuries. It is one thing if you have an actual structural anomaly that needs to be corrected, but since most cases of carpal tunnel and repetitive strain injury occur in later years, it is quite obvious that a physical anomaly does not exist as this would be experienced by the individual in their younger years. Instead a structural or joint imbalance exists that has developed due to long-term overuse, or sudden trauma due to overuse, and is a result of overly strong muscles pulling one direction while the opposing weak muscles try unsuccessfully to counteract and pull the other direction.
Muscle imbalances can be corrected with simple exercises. By performing a sensible, active stretch / exercise program that focuses on keeping muscles balanced, individuals can stay healthy and symptom-free!
NOTE: Be sure to be aware of any pain that is experienced ‘while’ performing stretches or exercises. If pain is experienced while performing any particular motion, stop immediately. Post exercise soreness is normal. Always be sure to consult a physician before beginning any stretch / exercise program.