Healthy living facts.
Eating (diet)
Physical activity and exercise.
Avoid tobacco use.
Avoid excessive alcohol consumption.
Avoid high-risk sexual behaviors.
Avoid other high-risk behaviors.
Additional tips for healthy

Healthy living facts

This article is designed to give tips to readers about how they can improve or augment actions in their life to have a healthy lifestyle; it is not meant to be all inclusive but will include major components that are considered to be parts of a lifestyle that lead to good health. In addition to the tips about what people should do for healthy living, the article will mention some of the tips about avoiding actions (the don'ts) that lead to unhealthy living.

"Healthy living" to most people means both physical and mental health are in balance or functioning well together in a person. In many instances, physical and mental health are closely linked, so that a change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental "healthy living

Diet and workout tips that work

We all want to be our fittest selves, but with so much advice floating around out there, it can be hard to hone in on what healthcare tips actually work. To make your life a bit easier, we’ve rounded up a number of our go-to healthy strategies, to help you reach your most ambitious fitness goals even quicker.


Say hello to H20

Whether you're heading off to spin class, boot camp, or any other exercise, it's always important to hydrate so you can stay energized and have your best workout. Electrolyte-loaded athletic drinks, though, can be a source of unnecessary calories, so "drinking water is usually fine until you're exercising for more than one hour," says Newgent. At that point, feel free to go for regular Gatorade-type drinks (and their calories), which can give you a beneficial replenishment boost. But worry not if you like a little flavor during your fitness: There are now lower- cal sports drinks available, adds Newgent, so look out for 'em in your grocery aisles.
day-2
Find the best fitness friend

A workout buddy is hugely helpful for keeping motivated, but it's important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria, says Andrew Kastor, an ASICS running coach: Can your pal meet to exercise on a regular basis? Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you've got someone that fits all three, make that phone call.



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33 Simple Diet and Fitness Tips

Ready to get strong and slim? Use these tips to lose weight and look great in no time.
Leslie Barrie April 23, 2013
diet-fitness-tips
1 of 34 Glow Images
Diet and workout tips that work

We all want to be our fittest selves, but with so much advice floating around out there, it can be hard to hone in on what healthcare tips actually work. To make your life a bit easier, we’ve rounded up a number of our go-to healthy strategies, to help you reach your most ambitious fitness goals even quicker.

Advertisement

day-13
2 of 34
Say hello to H20

Whether you're heading off to spin class, boot camp, or any other exercise, it's always important to hydrate so you can stay energized and have your best workout. Electrolyte-loaded athletic drinks, though, can be a source of unnecessary calories, so "drinking water is usually fine until you're exercising for more than one hour," says Newgent. At that point, feel free to go for regular Gatorade-type drinks (and their calories), which can give you a beneficial replenishment boost. But worry not if you like a little flavor during your fitness: There are now lower- cal sports drinks available, adds Newgent, so look out for 'em in your grocery aisles.
day-2
3 of 34
Find the best fitness friend

A workout buddy is hugely helpful for keeping motivated, but it's important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria, says Andrew Kastor, an ASICS running coach: Can your pal meet to exercise on a regular basis? Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you've got someone that fits all three, make that phone call.
Advertisement

Stock up on these

While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals. Next grocery store run, be sure to place Newgent's top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein). "Plus, Greek yogurt also works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream," says Newgent. Talk about a multitasker!

HEALTH INFORMATION
RELATED TO YOUR DIET

A note about the different food groups
What are the benefits of a healthy diet?
What makes up a healthy diet?
A healthy diet may help to prevent certain long-term (chronic) diseases such as heart disease, stroke and diabetes. It may also help to reduce your risk of developing some cancers and help you to keep a healthy weight. This leaflet explains the principles of a healthy diet. It is general advice for most people. The advice may be different for certain groups of people, including pregnant women, people with certain health problems or those with special dietary requirements.
A note about the different food groups
Your body needs energy to work normally and keep you alive. You obtain this energy from nutrients in the food that you eat - mostly, carbohydrates, fats and proteins. Minerals and vitamins are other nutrients that are also important in your diet to help your body stay healthy.

It is important to find the right balance between these different nutrients to achieve maximum health benefits (see below). A balanced diet generally contains food from each of the following food groups:

Starchy foods such as bread, rice, potatoes, pasta, etc.
Fruit and vegetables.
Milk and dairy foods.
Protein foods. These include meat, fish, eggs and other non-dairy sources of protein (including nuts, tofu, beans, pulses, etc).
Fatty and sugary foods are the fifth food group that you eat. However, only a small amount of what you eat should be made up from fatty and sugary foods.

In addition to the above, having plenty of fibre and water in your diet is also important for your health.

What are the benefits of a healthy diet?
A healthy diet may help to prevent certain serious diseases such as heart disease, stroke and type 2 diabetes. It may also help to reduce your risk of developing some cancers. If you become sick, eating a healthy diet may help you to recover more quickly. Also, a main way of preventing obesity and overweight is to eat a healthy diet. If you are overweight or obese, eating a healthy diet can help you lose weight.

As well as healthy eating, regular physical exercise is also very important for health and to avoid or reduce obesity. See also separate leaflet called Physical Activity for Health.

What makes up a healthy diet?
As a general rule, vegetables, fruits and starchy foods should provide the bulk of most of your meals. The remaining part of your diet should be made up from milk and dairy foods and protein foods. As mentioned above, you should limit the amount of foods and drinks that are high in fat or sugar. The dietary guidance to reduce your risk of heart disease is as follows:

Intake of saturated fat to less than 10% of total fat intake (preferably in lean meat and low-fat dairy products):

Replace saturated fat with polyunsaturated fat where possible.
Eat at least five portions of fruit and vegetables per day (new research has suggested that we should all aim for seven portions per day).
Eat at least two servings of fish (preferably oily fish) per week.
Consider regularly eating whole grains and nuts.
Keep the amount of salt in your diet to less than 6 g per day.
Limit alcohol intake to less than 14 units per week for men and less than 14 units per week for women. See also separate leaflet called Alcohol and Sensible Drinking.
Avoid or reduce the following in your diet:
Processed meats or commercially produced foods (including 'ready meals') which tend to be high in salt and trans fatty acids.
Refined carbohydrates, such as white bread and processed cereals.
Sugar-sweetened drinks.
High-calorie but nutritionally poor snacks, such as sweets, cakes and crisps.
Below, the principles of a healthy diet are explained. It is general advice for most people. If you have a specific health problem, or specific dietary requirements, this advice may not apply to you. If in doubt, you should check with your doctor. There are also some changes that pregnant women need to make to their diet. See separate leaflet called Planning to Become Pregnant for more details.

NEWSLETTER

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Health Tips for Healthy Living

View the Fat-Fighting Foods Slideshow
Fat-Fighting Foods
Food Frauds Slideshow
Take the Nutrition Quiz
Medical Author:
Charles Patrick Davis, MD, PhD
Medical Editor:
Melissa Conrad Stöppler, MD
Medically Reviewed on 3/9/2016
Table of Contents
Healthy living facts
Eating (diet)
Physical activity and exercise
Avoid tobacco use
Avoid excessive alcohol consumption
Avoid high-risk sexual behaviors
Avoid other high-risk behaviors
Additional tips for healthy living
1/7

Healthy living facts

This article is designed to give tips to readers about how they can improve or augment actions in their life to have a healthy lifestyle; it is not meant to be all inclusive but will include major components that are considered to be parts of a lifestyle that lead to good health. In addition to the tips about what people should do for healthy living, the article will mention some of the tips about avoiding actions (the don'ts) that lead to unhealthy living.

"Healthy living" to most people means both physical and mental health are in balance or functioning well together in a person. In many instances, physical and mental health are closely linked, so that a change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental "healthy living."


Eating (diet)

Readers Comments 1
All humans have to eat food for growth and maintenance of a healthy body, but we humans have different requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every four hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.

Tips:

Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts).
Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.
Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.
Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.
Avoid heavy meals in the summer months, especially during hot days.
A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their food.
Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.
Avoid eating raw or undercooked meats of any type.
Tips for special situations:

People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible.
People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.
People who prepare food should avoid using grease or frying foods in grease.
People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products.
Seek medical advice early if you cannot control your weight, food intake,

Physical activity and exercise

Physical activity and exercise is a major contributor to a healthy lifestyle; people are made to use their bodies, and disuse leads to unhealthy living. Unhealthy living may manifest itself in obesity, weakness, lack of endurance, and overall poor health that may foster disease development.

Tips:

Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly. Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength.
Regular exercise can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars.
Regular exercise can help increase self-esteem and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health.
Regular exercise can help control weight gain and in some people cause loss of fat.
Thirty minutes of modest exercise (walking is OK) at least three to five days a week is recommended, but the greatest health benefits come from exercising most days of the week.
Exercise can be broken up into smaller 10-minute sessions.
Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day.
People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise.
Almost any type of exercise (resistance, water aerobics, walking, swimming, weights, yoga, and many others) is helpful for everybody.
Children need exercise; play outside of the home is a good beginning.
Sports for children may provide excellent opportunities for exercise, but care must be taken not to overdo certain exercises (for example, throwing too many pitches in baseball may harm a joint like the elbow or shoulder).
Exertion during strenuous exercise may make a person tired and sore, but if pain occurs, stop the exercise until the pain source is discovered; the person may need to seek medical help and advice about continuation of such exercise.
Most individuals can begin moderate exercise, such as walking, without a medical examination. The following people, however, should consult a doctor before beginning more vigorous exercise:

Men over age 40 or women over age 50
Individuals with heart or lung disease, asthma, arthritis, or osteoporosis
Individuals who experience chest pressure or pain with exertion, or who develop fatigue or shortness of breath easily
Individuals with conditions that increase their risks of developing coronary heart disease, such as high blood pressure, diabetes, cigarette smoking, high blood cholesterol, or having family members who had early onset heart attacks and coronary heart disease
Individuals who are morbidly obese
Consequences of physical inactivity and lack of exercise:

Physical inactivity and lack of exercise are associated with heart disease and some cancers.
Physical inactivity and lack of exercise are associated with type II diabetes mellitus (also known as maturity or adult-onset, non-insulin-dependent diabetes).
Physical inactivity and lack of exercise contribute to weight gain.
Mental health

Healthy living involves more than physical health, it also includes emotional or mental health. The following are some ways people can support their mental health and well-being.

Tips:

Get enough sleep daily; the CDC recommends the following by age group (naps inclusive); 12-18 hours from birth to 2 months, 14-15 hours from 3-11 months of age, 12-18 hours for 1-3 years of age, 11-13 hours for 3-5 years of age, 10-11 hours for 5-10 years of age, eight and a half to nine and a half hours for 10-17 years of age and those 18 and above need seven to nine hours of sleep. Elderly people need about seven to nine hours but do not sleep as deeply and may awaken at night or wake early, so naps (like kids need) allow them to accumulate the total of seven to nine hours of sleep.
Take a walk and reflect on what you see and hear at least several times per week.
Try something new and often (eat a new food, try a different route to work, go to a new museum display).
Do some mind exercises (read, do a puzzle occasionally during the week).
Try to focus on a process intensely and complete a segment of it over one to several hours, then take a break and do something relaxing (walk, exercise, short nap).
Plan to spend some time talking with other people about different subjects.
Try to make some leisure time to do some things that interest you every week (hobby, sport).
Learn ways to say "no" when something occurs that you do not want to do or be involved with.
Have fun (go on a trip with someone you love, go shopping, go fishing; do not let vacation time slip away).
Let yourself be pleased with your achievements, both big and small (develop contentment).
Have a network of friends; those with strong social support systems lead healthier lives.
Seek help and advice early if you feel depressed, have suicidal thoughts, or consider harming yourself or others.
People taking medicine for mental-health problems should not stop taking these medications, no matter how "well" they feel, until they have discussed their situation with their prescribing doctor(s).
Avoidance behavior is another key to healthy living. Below are described some of the major items to avoid if a person is seeking a healthy lifestyle.

Avoid excessive alcohol consumption

Adverse consequences of excessive alcohol consumption:

Chronic, excess alcohol consumption is the major cause of liver cirrhosis in the U.S.
Liver cirrhosis can cause internal hemorrhage, fluid accumulation in the abdomen, easy bleeding and bruising, muscle wasting, mental confusion, infections, and in advanced cases, coma, and kidney failure.
Liver cirrhosis can lead to liver cancer.
Alcohol accounts for 40%-50% of deaths from automobile accidents in the U.S.
Alcohol use is a significant cause of injury and death from home accidents, drowning, and burns.
Comments and recommendations (tips):

There are many treatments for alcoholism. But the crucial first step to recovery is for the individual to admit there is a problem and make a commitment to address the alcoholism issue. The 12-step-style self-help programs, pioneered by Alcoholics Anonymous, can be one effective treatment. Psychologists and related professionals have developed programs to help individuals better handle emotional stresses and avoid behaviors that can lead to excess drinking. Support and understanding from family members are often critical for sustained recovery. Medication can be useful for the prevention of relapses and for withdrawal symptoms following acute or prolonged intoxication.

5/7
View the Fat-Fighting Foods Slideshow
Fat-Fighting Foods
Food Frauds Slideshow
Take the Nutrition Quiz

Avoid high-risk sexual behaviors

High-risk sexual behavior can lead to the acquisition of sexually transmitted illnesses such as gonorrhea, syphilis, herpes, or HIV infection. High-risk sexual behavior is also known to spread human papillomavirus infection, which can lead to cervical cancer in women and other anogenital cancers in both men and women. High-risk sexual behaviors include the following:

Multiple sex partners
Sex partners with a history of the following:
Intravenous drug use
Venereal disease (sexually transmitted diseases or STDs)
Adverse consequences of high-risk sexual behavior:

Transmission of HIV and other sexually transmitted diseases (chlamydia, gonorrhea, syphilis, genital herpes)
Transmission of hepatitis B (50% of hepatitis B infections are due to sexual transmission) and, in rare instances, hepatitis C
Transmission of human papilloma virus (HPV), which can cause genital warts and anogenital carcinomas, most commonly cancer of the uterine cervix
Unplanned pregnancy
Recommendations (tips):

Avoid unprotected sex (sex without barriers such as a condom) outside an established, committed, monogamous relationship.
If you plan to have sex and are unsure of your partner's health status, use a condom.

Avoid other high-risk behaviors

Driving under the influence of alcohol or drugs
Driving while sleep-deprived
Reckless driving and speeding, "road rage"
Driving while using cell phones, texting, or performing other tasks
Motorcycle (and bicycle) riding without helmets
Possession of firearms and guns without proper training and storage
Smoking in bed
Adverse consequences of high-risk behaviors:

Motor vehicle accidents account for 40%-50% of accidental deaths.
Motorcycle accidents are a major cause of serious head injuries.
Firearms and guns account for a significant proportion of deaths among adolescents due to male suicide and homicide.
Smoking in bed can lead to burn injury and death.
Recommendations (tips):

When driving, use seat restraints on all passengers, both front and rear seats.
Do not drink and drive.
Do not drive if sleep deprived.
Avoid unnecessary distractions and focus on the road and traffic while driving (avoid texting, talking on cell phones, eating, applying makeup, or other distractions).
Use helmets while riding bicycles and motorcycles. Helmet use reduces deaths from motorcycle accidents by 30% and serious head injuries by 75%.
Obtain proper training in the use and storage of guns and ammunition.
Use smoke detectors; avoid smoking in bed

Physical activity and exercise. Physical activity and exercise is a major contributor to a healthy lifestyle; people are made to use their bodies, and disuse leads to unhealthy living. ... Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure.

*MEDICAL ALERTNESS *
PLEASE SHARE THIS WITH FAMILY AND FRIENDS, IT'S VERY IMPORTANT AND CAN SAVE SOMEONE'S LIFE.

A group of Japanese Doctors confirmed that warm water is 100% effective in resolving some health problems. Such as:
1 Migraine
2 High blood pressure
3 Low blood pressure
4 Pain of joints
5 Sudden increase and decrease of heartbeat
6 Epilepsy
7 Increasing level of cholesterol
8 Cough
9 Bodily discomfort
10 Golu pain
11 Asthma
12 Hooping cough
13 Blockage of veins
14 Disease related to Uterus & Urine
15 Stomach problems
16 Poor appetite
17 Also all diseases related to the eyes, ear & throat.
18 Headache

HOW TO USE WARM WATER
Get up early in the morning and drink approximately 4 glasses of warm water when the stomach is empty. You may not be able to make 4 glasses at the beginning but slowly you will.

NOTE: DO not eat anything 45mins after taking the water.

The warm water therapy will resolve the health problems within reasonable period such as:
✔ Diabetes in 30 days

✔ Blood pressure in 30 days

✔ Stomach problems in 10 days

✔ All types of Cancer in 9 months

✔ Blockage of veins in 6 months

✔ Poor appetite in 10 days

✔ Uterus and related diseases in 10 days

✔ Nose, Ear, and Throat problems in 10 days

✔ Women problems in 15 days

✔ Heart diseases in 30 days
✔ Headache/migraine in 3 days

✔ Cholesterol in 4 months

✔ Epilepsy and paralysis continuously in 9 months

✔ Asthma in 4 months

COLD WATER IS BAD FOR YOU
If cold water does not affect you at young age, it will harm you at old age.
* Cold water closes 4 veins of the heart and causes heart attack. Cold drinks are main reason for heart attack.

* It also creates problems in the liver. It makes fat stuck with liver. Most people waiting for liver transplant are victims of cold water drinking.

* Cold water affect internal walls of the stomach. It affects the large intestine and results in Cancer.

PLEASE DON'T KEEP THIS INFORMATION TO YOURSELF
Tell someone to tell someone, IT MAY SAVE SOMEONE'S LIFE.

From
Dr. D. Mensah-Asare

Total Health, Fitness, and Well-Being

total health
Today, with an astounding number of reports about increasing obesity rates, diseases and conditions related to being overweight and out-of-shape, it is impossible to ignore the importance of fitness and well-being in our lives. Health professionals attribute cancer, diabetes and mental issues such as depression to deficiencies in fitness and well-being.
While concentrating on exercise and diet can help people suffering from these diseases, you shouldn't wait until you develop an illness to begin a health and fitness routine. Recent studies have identified as many as 75% of adults as overweight or obese. Only about 26% of American adults participate in vigorous physical and/or leisure activities three or more times a week.
Obese people have a 10–50% increase in premature deaths from all causes compared to individuals with a healthy body weight. The majority of these premature deaths are attributed to cardiovascular causes.
However, diabetes rates are climbing in parallel with these obesity statistics. The five years between 1997 and 2002 saw a 27% increase in the number of diabetes cases. In addition, while diabetes is affecting more and more individuals, it is also affecting individuals at a younger age as well.
With the constant threat of numerous health issues caused by obesity, it is obvious that everyone should be conscious of their personal fitness and mental well-being. The only way to achieve a healthy and fit lifestyle is to make the necessary changes to your everyday life. These changes do not have to be drastic to begin with, and should be things you enjoy and look forward to doing. The most important thing is to make an effort at improving all areas of your personal fitness and well-being, even if changes are gradual.
As introduced at the beginning of this section of our website, there are seven key components associated with the physical and mental aspects of health, fitness and mental well-being. Each contributes to overall health and fitness in its own way. To achieve total physical health and fitness, you must be aware of and work at achieving each of the seven key components. The seven key physical components to overall good health, fitness and mental well-being are:
Cardiovascular/Aerobic Conditioning
Strength Training and Muscular Development
Stretching - Muscles, Ligaments and Tendons
Core Stability
Nutrition and Supplementation
Mental Rest and Relaxation
Sleep
Cardiovascular and Aerobic Conditioning


Beneficial aerobic activities are defined as exercises that raise your heart rate to your target heart rate and maintain that level for a minimum of 20 minutes. While the most important aspect of aerobic exercise is sustained cardiovascular activity, there is an optimal heart level you should target.
For a cardiovascular workout, 70–85% of your maximum heart rate is the ideal range. Your maximum heart rate will depend on your age. You can easily find this number and pick your target heart rate based on your fitness level.
Aerobic exercise has many benefits. In combination with a healthy diet, it helps you lose weight and keep it off, reducing all the risks associated with being overweight. It strengthens your heart so it doesn't have to beat as fast, lowers blood pressure and reduces bad cholesterol, lessening the risk of heart attack. Aerobic conditioning also controls blood sugar, helping to manage diabetes.
For additional information related to cardiovascular and aerobic conditioning please see our top level section entitled Cardiovascular.
Strength Training and Muscular Development

Strength training is a musculoskeletal exercise type that progressively increases the resistance muscles can overcome. Over time, this enlarges and strengthens the muscle themselves. Strength training improves your health in several ways. More muscle mass increases your metabolism, helping you burn more calories. This makes it easier to control your weight. Stronger muscles reduce the risk of injury during daily activities or other exercise.
work out partner
Weight training also helps bone health. Bone density is at its height at about age thirty. By stressing the muscles, strength training increases bone density, which reduces the risk of developing osteoporosis and fractures.
Without regular strength training, you are probably losing muscle mass right now. A person loses half a pound of muscle every year after age 20, if not actively training. This rate of loss doubles after the age of 60. If you are not actively working on muscular development, you are losing the benefits associated with your metabolism and increasing the risk of injury due to strain and over-exertion.
Strength training and muscular development are critical to true health and fitness. Hence, we have dedicated an entire section of our website, Weight Training, to articles related solely to these areas of physical fitness.
Stretching - Muscles, Ligaments and Tendons

girl stretching
Stretching is another important component of your fitness and well-being. Stretching should be done along with weight training or aerobic exercise at least three times a week.
In addition, stretching should be done when muscles, tendons and ligaments are properly warmed up. This means it is best to stretch just after a brief physical warm-up routine. You should hold each stretch for a minimum of 30 seconds and extend to the point of tension, but stop before pain.
Stretching works by increasing the muscles', ligaments' and tendons' ability to elongate. By taking the time to stretch, and hence elongate your soft tissue, you can increase your flexibility.
While most exercises tend to tighten muscles, ligaments and tendons, stretching assists in keeping them flexible. This makes daily activities and exercise easier and safer. Stretching also improves your range of motion. Good range of motion makes moving limbs in their joints easier, including ones that could prevent or lessen the severity of falls or accidents.
Flexibility and the elongation of your body's soft tissue will also improve blood circulation. This, in turn, will keep your muscles, ligaments and tendons supplied with oxygen so that they are able to recover more quickly from workouts or injury. Finally, stretching can relieve stress by relaxing the tense muscles that often accompany mental tension.
Core Stability

core exercise
Core stabilization involves strengthening the muscles that line your spine and make up your abdomen and pelvic floor. These muscles help control your posture, balance and the power and efficiency with which you move.
Since it is so important to posture and balance, many of the best exercises for core stability involve maintaining body positions. More specifically, core strengthening typically involves placing the body in a position where the core muscles are required for the body to maintain that position for a certain time interval.
Having strong core muscles makes athletic exercise easier and safer, since power comes from the trunk of the human body and greater core stability creates smoother, more coordinated movement. Core strength training is also excellent in correcting bad posture. This can minimize and even prevent injuries associated with general physical activity. Finally, core strength is required for most explosive movements that are performed across most active sports.
Nutrition

The importance of providing our bodies with the proper nutrition cannot be overstated. Simply put, the human body requires the appropriate balance of vitamins, minerals, carbohydrates, proteins and fat on a daily basis to function optimally and disease-free. In other words, we are what we eat.
Pune-based nutritional therapist, Dr. Vijaya Sathe, a medical doctor in Natural Medicine and founder of the Commonwealth Institute of Acupressure and Natural Medicine in London, says “give the body what it needs and the body heals itself.” Furthermore, Dr. Vijaya Sathe believes “it is the hurry and worry of modern life, compounded by improper eating habits, stress and pollution, which is telling on human health”. The food we consume, as stated by Hippocrates, “is our medicine.”
Nutritional Food Items
Several medical professionals believe that virtually every illness is based on some form of nutritional deficiency. When the human body is consistently deprived of one or more nutrients, the human body breaks down and is more susceptible to contracting a disease or, at a lesser level, a group of unhealthy symptoms (i.e. fatigue, muscle soreness, indigestion, etc.).
However, when nutritional deficiencies are eliminated through appropriate changes through dietary intake and the addition of vitamin and mineral supplementation, the symptoms either disappeared or were severely diminished. This being said, it only makes sense that the body requires a high level of nutrients to efficiently perform the various bodily functions that are required to sustain life, ward off disease, and support proper mental function.
Consuming the appropriate nutritional foods facilitates the human body’s ability to strengthen its immune system, hence allowing the body to perform optimally, free of disease, and at an increased level of energy. Finally, by allowing the human body to heal itself through a healthy, nutritious and fit lifestyle, the body will operate at a level that does not require the continuous use of medical drugs.
Mental Rest and Relaxation

yoga meditation
Proper rest and relaxation are important to give the mind and body time to recuperate. Like muscles that become sore due to use, the brain needs time to cool down. Without this time, function and performance decrease and complications arise. Inadequately rested muscles can lead to injury and a tired brain can create stress and confusion. Be sure you are taking enough time to relax between activities.
The human body cannot achieve an optimum level of health and fitness without the mind being of a centered and balanced nature. As mental rest and relaxation is one of the seven key components of good health and fitness, it is important that you become familiar with the approaches and techniques associated with balancing the mind.
For this reason, we have dedicated an entire section of our website to Yoga and another to Meditation, with articles that are solely focused on this topic.
Sleep


Sleep is necessary for your overall health, fitness and mental well-being. Experts recommend eight hours of sleep to obtain the maximum benefits, which are many. Lack of sleep has been proven to lower the efficiency of your immune system. It has also been implicated in contributing to heart disease and Type 2 diabetes. Recent studies suggest that not getting enough sleep can prevent people from losing weight.
Sleep also gives your brain time to sort out the information it has collected during the day. This reduces confusion, improves memory and makes you more alert. Sleep also positively affects coordination and appearance.
Beginning to Increase Your Level of Fitness and Well-Being

One easy step is to make an assessment of your current fitness level and increase your activity appropriately. The U.S. Heart, Lung, and Blood Institute recommends adults have a body mass index (BMI) of less than 24. You should also consider cardiovascular health when making your health assessment. Though it depends on many factors, a good resting heart rate is between 60 and 80 beats per minute, and a healthy blood pressure is less than 120 over 80 mmHg. You should seek the advice of a health professional to determine your current state of health and receive recommendations for a fitness program.
For many people who get very little exercise, adding more activity to their lives can begin with simply walking more. If possible, you may decide to walk to work rather than drive, or simply go for a walk in your neighborhood in the evenings. Some take up a new activity such as dancing. Those who already have a pastime such as golf may add more active elements to it, such as forgoing the use of a golf cart.
Taking a good look at your diet and bringing it within the limits of your nutritional needs is another important basic element to becoming healthier. Dietary requirements vary for people of different ages, sexes and activity levels. In general, the USDA recommends a 2,000-calorie diet and no more than 65 grams of fat per day. This is a good place to start, but there are many diet options to assist you with maintaining a healthy weight level. Losing even a small amount of weight will make being active easier, and motivates people to work even harder on their health.
Adding a Fitness Plan to an Active Lifestyle

Individuals who are already active will still see benefits from increasing their level of fitness and well-being. It will make the activities they already participate in easier to perform and more enjoyable. For these people, the best thing to do is to implement a fitness plan.
A good fitness plan takes many aspects into account. Among other things, it should involve regimented exercise, diet and nutrition, as well as time for mental and physical rest. It is recommended that you consult fitness experts to assist in developing a fitness plan. Fitness experts have the necessary knowledge, experience and training to appropriately evaluate your current fitness level, and thereafter make recommendations regarding your fitness routine as your fitness level progresses.
total health
Active people and athletes need structured fitness plans because their tolerance for exercise is much greater. They need to focus and target workouts more acutely than those just beginning to get fit. Since they are already within a healthy body weight range, cutting calories and fat is probably not the primary goal of their dietary regimens.
Consuming proper nutrition every day is the most important aspect on an active person's diet. This means eating whole, unprocessed food for the right balance of vitamins and minerals, fiber, and other essential nutrients without excess sugar and fats.
Fitness and mental well-being are too important to ignore. The benefits of an active, healthy lifestyle are undeniable. Whether you decide to increase your activity level slightly or develop and participate in a thorough fitness plan, any attention you allocate to fitness and well-being will pay off in the long run. Consult professionals to evaluate your physical condition and recommend a fitness approach that is ideal for you.

Studies show that some types of psychological stress may trigger temporary or long-term inflammatory processes.

If you went to your doctor and they said that there are no relevant causes to your pain, continue reading to find out 12 distinct types of pain that tell a lot about your emotional state.

1. Pain in the Upper Back

If you do not have enough emotional support, you may experience a pain the upper back. Sometimes, when you feel unloved, you may experience this type of pain. So, if you feel lonely or unsupported try to reconnect with people.

2. Headache

If you often experience headaches, it means that something in your life overwhelms you. A good way to ease the pain is to relax by meditating, hot bath, or just lying for a while.



3. Pain in the Neck

According to researchers, pain in the neck may be a result that you have a problem with forgiving someone in your life (or even yourself). You need to consider this situation and realize what you should let go. Remember, you need to focus on the present.

4. Pain in the Shoulders

This pain is a result of carrying a heavy emotional load. It means you are keeping a lot of problems to yourself. And, it can be really exhausting. So, you should find someone to talk to.

5. Pain in the Calves

Resentment may be the cause of your calf pain. Spending too much time thinking about what other people have, makes you feel bad and unable to attract good things. Instead, find a way to be thankful for what you have.

6. Pain in the Elbows

If you experience pain your elbows, you may be rejecting changes in your life. So, you should remind yourself that changes bring growth and new opportunities. And, the Universe brings us changes when we are prepared to receive them.

7. Pain in the Lower Back

Constant worry about your financial situation may cause you a chronic lower back pain. If this is true to you, you should try to find a way to get more financial support. But, if it is not because of money issues, then it may be because of lack emotional support.

8. Pain in the Feet

When you experience pain in your feet, it means that you are feeling depressed and negative. You should find out why are you feeling that way, and if you are maybe absorbing negative energy from other people. Do not be afraid to seek help if you need to.

Otherwise, you can try doing things that make you happy.

9. Pain in the Knees

This type of pain may be connected to distinct emotional problems. So, you should try to find out what is happening in your subconscious mind. One of the causes is stubbornness; not wanting to get rid of something that is nor right for you.

10. Pain in the Hands

Pain in the hands has been connected to feelings of isolation. So, you should not be afraid to reach out to people. When you find out what makes you feel shy or avoiding contact, you may know what to do to relieve the pain.

11. Pain in the Hips

When you are feeling indecisive and afraid to move, then you may experience pain in the hips. If you are standing in front of two distinct ways, and you have no idea what to do, you should make a list of advantages and disadvantages.

Also, you should consult your heart; it probably knows which one is the best choice.

12. Pain in the Ankles

When you do not take proper care of yourself, your ankles begin to ache. So, you should remember that taking care of yourself is essential for a healthy and happy life. Find time to do what you love, and your pain will be relieved.

Healthy tips for kids

Raising a family isn’t always easy. You are busy, and so are your children. There is a lot to do in little time. But the stakes are high. Today, many kids are overweight or obese. A healthy, active lifestyle can help maintain weight. It also can prevent health issues, such as diabetes, heart disease, asthma, and high blood pressure.

It is important to create healthy habits early on. These will help you make smart choices for your family. Children imitate their parents, so it’s important to set a good example. The tips below can help your family be healthy and happy.

Path to improved health
Eating better (for children and families)
Start the day with a healthy breakfast. It refuels the body and provides energy for the day.
Let kids help plan and prepare 1 meal each week.
Eat together as a family as often as possible.
Take time eating, and chew slowly. It takes 20 minutes for the brain to tell the body that you are full.
Eat more vegetables and fresh fruits. Aim for a total of 2 cups of fruit and 2 1/2 cups of vegetables each day.
Eat more whole grains. Examples include oats, brown rice, rye, and whole-wheat pasta. Try to eat at least 3 ounces of whole grains each day.
Drink plenty of fluids. Choose water, low-fat or nonfat milk, and low-calorie beverages.
Serve a variety of foods.
Serve food in small portions.
Eating better (for parents)
Reward children with praise, not food.
Do not demand or reward “a clean plate.” Let your children ask for more if they are still hungry.
Read nutrition labels for serving size and This information can help you select foods that fit your family’s needs.
Bake, broil, or grill foods to reduce
Avoid cooking with butter or vegetable oil. Use healthier versions like olive, canola, or sunflower oil.
Choose snacks that provide nutrients and energy. These are essential for active, growing children.
Ask your doctor about vitamin supplements for you and your children.
Being more active (for children and families)
Move more. Try to get between 30 and 60 minutes of physical activity each day. Short sessions of movement throughout the day add up.
Include physical activity in your daily routine. Walk as a family before or after meals.
Make playtime with your family fun. Be active by shooting hoops or playing tag.
Be active in the home. For example, you can dust, vacuum, garden, or walk the dog. These activities are good ways to burn calories.
Include activities, such as hiking or biking, when you go on vacation.
Know your daily calorie needs. Balance calories you consume with calories you burn.
Limit TV, computer, and video game time to less than 2 hours per day. Encourage physical activity instead.
Being more active (for parents)
Park the car farther away at work or stores.
Take the stairs instead of the elevator.
Get off the bus one stop earlier and walk the rest of the way.
Exercise while watching television at home. Use a machine, lift weights, and stretch.
Walk to do errands.
Be a role model for your children. Do something active every day.
How active are you?
Use the examples below to measure your level of activity. Get a mix of levels and try increasing over time.

Moderate
Vigorous
More vigorous
Walking
Jogging
Running
Treading water
Swimming laps (light effort)
Swimming laps (heavy effort)
Bicycling (10 mph)
Bicycling (12 mph)
Bicycling (more than 14 mph)
Dancing
Low-impact aerobics
Step aerobics
Yard work/gardening
Mowing lawn with hand mower
Digging a ditch
Hiking
Playing doubles tennis
Playing singles tennis
Vacuuming
Moving furniture
Playing basketball or soccer
Playing with children
Weight lifting
In-line skating
Things to consider
Follow these additional tips to create a healthy lifestyle for you and your family.

Keep a food journal. Track what you eat, how much, when, and why.
Keep an activity log. Track your exercise: type, time, and level.
Eat at the kitchen table. Avoid eating in the car or while watching TV. This helps you focus on how much you eat, and can help prevent overeating.
Put workouts on your calendar so you keep them. Set exercise clothes out the night before.
Set goals you can achieve. For example, aim to eat more vegetables and less high-calorie foods.
Eat only when you’re hungry. Do not eat because you are bored, tired, or stressed. Instead, create other habits. For example, take a walk, play a game, read a book, or call a friend.
Try not to overeat. Once you aren’t hungry anymore, push the plate away.
Shop for groceries on a full stomach. This will help you make healthier food choices. It is harder to resist impulse or poor choices when your stomach is empty.
Be smart about what you drink. Most drinks are empty calories.
Choose water or low- or no-calorie drink options. A 32 oz. regular soda has up to 400 calories.
Limit how much alcohol you drink.
Questions to ask your doctor
How many calories should my kids and I eat each day?
What types of physical activity do you recommend?
Obesity and weight-related conditions run in my family. Does this mean my children are at increased risk?

13 Common Health Conditions That Affect Men and Women Differently

For years, the treatments for various illnesses were one-size-fits-all, but researchers have recently discovered stark differences in the ways that men and women experience disease. Here's what you need to know.


Common Conditions that Affect Men and Women Differently
THARAKORN/SHUTTERSTOCK
Heart disease is the number one killer of both men and women in the United States, but men are more at risk at an earlier age. On average, women develop heart disease about a decade later due to the protective effects of the female hormone estrogen. Heart attack symptoms are often less vague and specific in women, often including shortness of breath, nausea, jaw, neck or back pain, and fatigue rather than classic chest pain. The traditional risk factors for heart disease are generally the same for both genders: family history, smoking, diabetes, hypertension, obesity, and diabetes or metabolic syndrome. “Ironically, however, women have a higher mortality from heart disease than men due to both underdiagnosis and undertreatment,” Poulina Uddin, MD, a cardiologist at the Scripps Women’s Heart Center in San Diego. Women are also more likely than men to develop small vessel disease, a condition where blockages occur in the tiny vessels within the heart muscle rather than in the large, surface arteries. “Postmenopausal women, in particular, are subject to a sudden and unusual change in the shape of the heart muscle known as Takotsubo cardiomyopathy that occurs in response to severe emotional stress,” says Mehran Movassaghi MD, urologist and men’s health specialist at Providence Saint John’s Health Center in Santa Monica, California. “Also called ‘broken heart syndrome,’ the condition is characterized by chest pain and changes in the heart’s electrical activity that mimic a heart attack.” These are the heart disease risk factors you might now know about.

Hypertension
Common Conditions that Affect Men and Women Differently
SEASONTIME/SHUTTERSTOCK
Another name for high blood pressure, hypertension affects around 85 million people each year. This number is growing, according to the World Health Organization, which points the blame at processed foods and their high levels of salt. While hypertension is more common in young men than young women, a new study published in the journal of Biodemography and Social Biology showed serious gender disparities when it comes to diagnosing hypertension between the sexes. The findings suggest that regular medical visits are critical for improving hypertension awareness among both men and women and encourage healthcare providers not to assume that women are in the clear.

Breast cancer
Common Conditions that Affect Men and Women Differently
AFRICA STUDIO/SHUTTERSTOCK
Most women are well aware of their risks of breast cancer: About 1 in 8 U.S. women (12 percent) will develop invasive breast cancer over the course of her lifetime, according to breastcancer.org. But men get breast cancer to, and they typically receive a much worse diagnosis than women. “Any woman living in the U.S. has been told a thousand times that she needs to have breast examinations and mammograms,” says Lee Loewinger, MD, a cardiologist at Brooklyn Cardiovascular Care, PLLC, in New York. “However, there is very little education for males about this cancer, so men tend to be less proactive about getting a breast lump examined.” When it is diagnosed in men, the cancer is much more likely to be more advanced, more dangerous, and more difficult to treat. Adding to these issues, Dr. Loewinger points out that males have less breast tissue than females, and male breast cancer is more frequently found under or near the nipple, which makes it easier to miss on exam.

Online also known as online therapy or video calling therapy is another platform that allows you to access our great services from the comfort of your home. Online Counselling

Panax Ginseng is a perennial plant with a long history of usage in the traditional Chinese medicine erectile dysfunction Ginseng is known for improving mental and physical performance, which is why it is combined with Maca in Willdstud coffee..

I am quitting smoking, the thing is too expensive these day. Win/win for health and finance.