HEALTH AND FITNESS TIPS FOR ALL

Any exercise is better than none at all, right? Well that saying is basically very true but it also needs to be said that there are some types of exercise that contribute to losing weight naturally and effectively a whole lot better than some others.

Cardiovascular (cardio) or aerobic exercises, are acknowledged as and have been proved many times over to be tops with regard to serious fat-burning weight-loss.

This particular type of exercise includes a substantial group of exercises that increases your heart rate and makes you work up a sweat i.e., brisk walks, jogging, sprinting, cycling, swimming and of course aerobics.

To put it simply, you burn away heaps of calories including all those calories that are stored in the fat that caused your excess weight - which of course is the exact reason for doing this type of exercise!

Everybody needing to lose weight knows for a fact that they must do some type of aerobic exercise but most have no experience and again because of misinformation will have no idea where and how they ought to commence, which is always frustrating and discouraging.

As you can see from the details written here, there are plenty of options and they're all dependant on your level of fitness when you start practising your chosen aerobic exercise. Just start gently and lightly at your own comfortable pace and then gradually build up the intensity level over a reasonable time. You need your exercise to become a fat-burning challenge!

Now if you've been living a seriously sedentary life-style then you'll probably want to begin with some increasingly brisk walks before building up to a gentle but short sprint and so on. I'm sure you get the picture.

Whichever aerobic exercise type you pick, keep it regular and routine for 5 to 6 days a week and ensure each fat-burning weight-dropping session lasts for a minimum of at least 20 minutes. You don't need to squander masses of time at it for it to be successful but you do have to be consistent and habitual about your routine.

I personally always finish my aerobic work-outs in no more than 20 minutes. Along with my every-other-day free-weight training sessions of 35-40 minutes, i ensure that I'm not taking too much valuable time out of my day and so I never get bored or tired.

It has been 100 per cent proven that cardiovascular exercise - that's exercise for the heart and lungs, is vital to fat-burning weight-loss as well as your vital good health. It works, so get started and you will quickly reap the rewards for your efforts.

For sure, you're going to find it tough going at first but once you get through the first two weeks or so, you won't be able to get through your day without it - it must and will form an important part of your daily routine!

In summary; even though you're bound to find your aerobic sessions a little tough at first, you'll very quickly get to a position where your day isn't complete without it. Focus, set your targets and stick to them.

Natural, speedy, and permanent weight-loss isn't and has never been about overly complicated dieting systems and/or poisonous diet pills - it's all about simplicity, a little bit of will-power and some genuine tried and tested weight-loss knowledge.

The author invites you to visit:
http://www.bestofweightlossworld.com

Article Source:
http://www.articlecity.com/articles/health/article_11727.shtm

TRAINING TO RUN:

Everything depends on your level of fitness. Lance Armstrong said running a marathon was the hardest thing he ever did, I'm just happy to finish one. His sub 3 hour marathon equate to my 1/2 marathon time give or take some minutes. The Basics of running are simple, efficiency of stride, lactic acid treshold, base training, patience and determination.

Training plan: If your just starting out, I would suggest running 3 times a week. I would also run a 3 week cycle.The first week of the cycle you train at a specific level. The second week you increase by 10-20%. The third week you scale back to lower than first week's level. This give's your body time to recuperate and prevents injuries. The first week of your next cycle should be increased by 10-15%. After 3 cycles, reduce you first week pace by 10%. This will work - you just need to be patient.
For example : Distance of every run in the week.

Cycle 1: wk1:1km - wk2:1.2km - wk3:0.9km

Cycle 2 : wk1:1.2km - wk2:1.4km - wk3:1.1km

Cycle 3 : wk1:1.4km - wk2:1.6km - wk3:1.3km

Cycle 4 : wk1:1.2km - wk2:1.4km - wk3:1.1km

Cycle 5 : wk1:1.4km - wk2:1.6km - wk3:1.3km

Cycle 6 : wk1:1.6km - wk2:1.8km - wk3:1.4km

I think you get the picture.

Beginner:
The best method to ease into running is the run walk method. Your body should adjust to running more easily using this method. The time you spend running and the time you spend walking depends again on your fitness level. If you need to walk longer or are able to run more, just do it. You run for 30-60 seconds, depending , you walk for 30 seconds. You do this for a week. The next week you increment you run by 10 seconds, but keep the walk to 30 seconds. As the weeks progress you should be able to gain substancial increase you capacity of running. The ideal for the run walk method is to get up to 10 minutes of running and 1 minute of walking, but it all depends on how you feel. Once you are able to keep a pace of 10-1 for 30 minutes you can start to increase the 10 minute run by 10-20% every week.

The pace you should be in is a Zone 1 pace. Zones are calculated by the hearth rate that is attained with physical activity. Zone 1 pace is (220 - your age) X 60 or 70% - I'm 36 , (220bpm - 36) X 70% = 130 bpm. This is a foundation building pace. This pace is used on long runs because it enables your body to manage lactic acid. A friendly fuel when absorbed properly lactic acid becomes running enemy when it is out of control. The longer you can run at this pace, the more your body will improve his capability to absorb the acid. This is endurance building, and it is the first step to having a great run.

Lactic Acid Is Not Muscles' Foe, It's Fuel - New York Times
The notion that lactic acid was bad took hold more than a century ago, but more recent research suggests that it is actually a fuel, not a caustic waste ...

If you need to do more sports during the week, cross training should be your choice. Gym work to strenghten the abs are a plus. Cycling or spinning also get your heart going without the impact on your knees.

If you are able to run for 30 minutes, my suggestion to you is to get out there and find a nice friendly 5k. This is a celebration of life , a celebration of your new found passion: Running. Turkey trot your way to the end.

Intermediate:
You've acheived your first goal and that first 5k is now behind you. You've adapted your body to running and now can run 3 times a week for 30 minutes each time and can even push this a bit further.

You now are able to move to the next level. First thing to do is add another running day to your week. This will help you put on the miles and will help you adjust even more to a runner's regiment. Second thing to do is start mixing up your running workouts. 1 slow long run (zone 1), 2 normal half hour runs (zone 1 maximized- bottom zone 2), and 1 run that is totally different from the other types of runs that your body is accustomed to do. My suggestion is either Hill running or intervals.

Hill running is simple: Find a hill - run it to the top (if you can get up there fine - if not - stop where your about to collapse) - once up there - walk back down. Do this 10 times and make sure you keep a pace that you can accomplish it 10 times. If you cannot run it - walk up the hill. This will put pressure on your big leg muscles and should bring your body close to lactic acid threshold, walking back down will help your body manage that load and will push it farther and farther as the workouts progress.

Interval: Warm up with a 15 minute turkey trot. Once you are warmed up - bolt it for 100 meters - as fast as you canb without collapsing before you done that 100 meters (85% of your max speed) - just before blowing up - walk for 1 minutes. Repeat this for at least 1000 meters (10 X 100 meters). If your body is not too broken, turkey trot your way back home for another 15 minutes ... this is great for pushing your lactic acid treshold even farther.

The point of pushing your body this way is to enable you to start picking up speed and finding a way to sustain it. Also - this is a good thing for your running body as it is called upon to adjust and find new ways of coping. Doing the same thing week after week can cause your body to adapt to it and migth inder your progression.

The goal you might have with these exercises is to improve you PR for your 5K or 10K time, enabling you to get faster and faster. Being faster and enabling your body to cope with it will help you out on your long slow runs. Your lactic acid overload might not be as great as it was before and your threshold of pain and endurance will be hightened.

Once you mastered these techniques and can now run for an hour or more on your slow long runs, a 10K or a half marathon is well within your reach.

Experts:
Elite runners are a breed on their own. They usually have a running stride that looks like a work of art and also have a cardio that can sustain 15-20 km/hour run tempo. Not everybody can acheive this type of running pace and keep it for 2 hours or more.

If your at this level and are reading this, you've humored me enough to keep going and could potentially write an article on this web site about how you go about your training. Since Deena Kastor and Meb Keflezighi are not here to add some advice, I will risk myself and add my two cents to this level of running fitness.

First thing, and expert runner should be able to run in the zone 1 range all day long, barely breaking a sweat. These athletes are fine tuned running machines and have close to the same body fat as an average model on a cat walk. That said, the muscle mass is fine tuned and the heart is usually as big as a football :0).

I have one friend who's an ultrafit retired cyclist (retired from all out competition but still competes at the fun level) - I put him on my treadmill with a heart monitor and asked him to start running. When he reached my top speed that I could sustain for more than 5 minutes (11 km/h) - his heart rate was barely beating. He could run at this pace for hours, I could barely do it for 5 minutes.

That's the difference between joe runner and Meb Keflezighi, the ability to acheive a speed and endurance that boggles the mind, strains the body, and pounds the heart.

These people usually have trained since they were kids and benefit from coaches and proper climate atmospheres (high altitude training) to enable them to reach the next level. They also have a very strict meal regiment and cannot afford to indulge in life's simple pleasures (Beer - wine - cheese cake ...) without paying a hefty price performancew wise.

If you are an elite runner and would like to submit and article - please do so right here. I will be happy to put a link back to your website.

Anyways, I Got To Run.

Author Bio
Remy-Marc Beauregard is a seasonned runner that gives advice on running, training and nutrition. www.gottorun.info
Article Source: http://www.ArticleGeek.com - Free Website Content

Cervical Spondylosis - Auxiliary Treatment - YOGA

There is a strong tendency for the symptoms of cervical spondylosis to subside spontaneously, though they may persist for several months and the structural changes are clearly permanent.

Treatment is thus aimed at assisting natural resolution of temporarily inflamed or edematous soft tissues.

In mild cases physiotherapy may be recommended (radiant heal, short wave diathermy, massage, traction or exercises).

In the more severe cases judicious use of a close-fitting cervical collar for supporting the neck (it should be worn for 1-3 months depending on progress) and rest to the neck is advisable.

In the exceptional cases in which the spinal cord is constricted, decompression from front or by laminectomy may be required and thereafter it may be advisable to fuse the affected segments of the spinal column by a bone-grafting operation.

Physiotherapy

Once the neck problem is diagnosed, treatment can be decided.

In most neck conditions, pressure on the neck causes pain and pain causes muscle spasms, setting up a cycle. The best way to break the cycle and stop the pain is to relieve both pressure and spasms. There are various approaches to achieve each of these goals. Many of them require daily applications, so they must be done by the patient at home.

Relief of pressure:

Lying down is perhaps the simplest way to relieving the neck of its heavy load. Bed rest gives the muscles a chance to recover. The duration of bed rest should be advised by the physiotherapist.

Not only is spinal molding a relaxing way to start and end your body, it also reshapes your spine into its natural curves. Begin by lying on the floor or g on a firm mattress with rolled-up towels under your neck and low back. Your legs may be straight or bent. Lie in this position for 15-20 minutes.

Cervical collar helps the neck muscles support the head, it also reduces neck mobility. The therapist may prescribe wearing of a cervical collar for the acute phase of neck problems and the duration of wearing it. The collar should fit snugly around the neck and be long enough to support the chin. Men can minimize irritation from the collar by shaving frequently.

Extension and flexion is especially helpful when you feel your neck and back stiffen. While sitting, place your hands on your knees and push down. Slowly arch your back and bend your back backward. Then slowly slump forward. Repeat this exercise 10 times.

Side bends increase your side-to-side flexibility. Start by placing your fingers together and pointing your elbows outward. Bend at the waist, tilting your body to one side as far as you can. Then bend your head and neck in the same direction. Repeat on your other side. Repeat this exercise 10 times.

This exercise increases the flexibility of your entire spine. To begin, place your fingers together and point your elbows outward. Slowly and gently twist at your waist, rotating your head and neck to the same side. Repeat toward the other side. Repeat this exercise 10 times.



Author Bio
Pratik Lalwani
This article came from: Cervical Spondylosis
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by: Amy Otis, BSN, RN

by: Amy Otis, BSN, RN

Kegel Exercises
A kegel is the name of a pelvic floor exercise, named after Dr. Kegel who discovered the exercise in 1948. I call them “the invisible exercise”, since you can do them when no one else can tell. Kegels are a series of exercises which can help tighten up the pubococcygeal muscles (PC muscles). These originate from your pubic bone, go under your genitals and attach to your tailbone. Both men and women have them.


After pelvic surgery, pregnancy, or even as we age, these muscles lose their tone. This can result in a loss of bladder control, also called incontinence, a loose vagina, (especially after having a child), an inability to control ejaculation in guys, and a reduction of sexual pleasure for both men and women.


There are several ways to do kegel exercises. One method requires you to have a full bladder, sit on the toilet and start to urinate, then suddenly clamp down and stop the flow. Start and stop several times in a row. If you can’t cut off the flow of urine, but dribble on, you need to start kegel exercises for sure. From now on, every time you urinate start and stop all the way. This is often called “the faucet” and is a good indicator of your progress.


You can also do kegels right at your desk, even right now. Tighten your PC muscles and hold for a count of eight, then slowly release and repeat eight times. Yes, you can do these sitting at the computer or at your desk at work or school. (But don’t let that distract you from your teacher or boss). If you can’t make it to eight or ten in the beginning, use a lower number and do those until you build up to ten.


Another good time to do kegels, is when you are the passenger in a car. Every time you stop at a red light, do some, who will know but you.


Not only does this improve bladder control, but doing kegels regularly will improve your sex life. After doing kegel exercises, a woman will be able to clamp down and grip her partner’s penis increasing both their sexual pleasures. You men should notice an improvement in the 'intensity' of your erections and ejaculations. These exercises are also recommended for guys who experience premature ejaculation. While the penis is not a muscle, the increased muscle tone will improve blood supply resulting in firmer erections and also help a man to delay ejaculation. Kegels can also help prevent leaking urine when you sneeze or cough!

By Russell Strider

If you are suffering from nail fungus you have to visit a doctor and get it cured immediately. Your nails will have an unpleasant and discolored look and can either break or grow in a deformed way. You may feel embarrassed for others to see your feet, such as when you are at the gym or swimming pool. Sometimes the nail becomes harder and gets detached after loosening. Though it may not be painful in the beginning you may experience some pain during the later stages. So it is better to meet a doctor and get it cured immediately.

This condition occurs under warm and moist environments. For example, if you have your feet in tight shoes for a whole day you may have the chances of getting the fungus. The fungus responsible for this condition can also be transmitted through water in the swimming pool and public showers. So you have to be really careful while using these places.

There are several nail fungus remedies which can be tried at home. The best nail fungus remedy which is believed to be very effective is vinegar. It is found in almost every home and hence can be used easily. Some people who have tried it have found it to be very useful. Another ingredient which can be used is the mouthwash Listerine.

Though the effectiveness varies from person to person, all the home remedies for this condition generally do not cause any side effects. Several other natural remedies which can be purchased commercially are tea tree oil, oregano oil and many other essential oils. Apply the oil to the affected area and leave it on for awhile. Some people, however, feel that the home nail fungus remedy is not very effective when they use ingredients available at home. So many of them look for over-the-counter medications like pills and other topical creams.

If you are not able to get any positive results using these remedies you should visit a doctor. He will be able to tell what medications you should use to cure the condition. Usually you will be given one type of nail fungus remedy from the different options usually available. It could be the pills or the topical creams which can be purchased from the drug store.

Most of these do not require a prescription but you need to look into the ingredients before buying. You can also try the home remedies which include the use of ingredients available at home like vinegar, bleach, mouthwash, and even Vicks Vapor Rub. And finally, you can try the natural products from homeopathic medicine like the essential oils, tea tree oil and oregano oil.

Are you looking for a toenail fungus cure? Be sure to visit my site to find the best toe fungus treatment.

Article Source: http://EzineArticles.com/?expert=Russell_Strider

By Russell Strider

Fungal infections are never welcome occurrences, most especially if they affect a part of the body that makes the person afflicted with the condition unable to function properly or uncomfortable with his actions. Toenail infections that are due to fungi cause the destruction of your nail, inflammation, pus formation, foul smells and general discomfort.

This occurrence is known as onychomycosis or paranoychia. This form of infection happens gradually and starts off with hardly noticeable visible symptoms and eventually progresses to the turning of your nails black, thickening and crumbling of your nails and, if left untreated, can progress to changing the color of your nails to yellow or brown, enlargement of your toe and eventually the removal of your nail. Most of the time, it is your big toe and your little toe that get infected with this condition.

The reason why such conditions arise is mainly due to the lack of good hygiene and the prolonged, constant wearing of tight fitting shoes without any form of ventilation. The proper pH level of your toes is essential to ward off the growth of fungi. At the same time, you should avoid sharing footwear and socks with other people as well as wearing sweaty socks.

Tea Tree Oil

The first on the list of toenail fungus home remedies is the use of tea tree oil. This substance has natural antiseptic properties and also serves as a fungicide that will help to stop the growth and destroy the fungi. All you have to do is to apply the tea tree oil mixed with olive oil to the toenail with the fungal infection. You can also use the mixture of olive oil, tea tree oil and thyme oil, all in equal amounts, rub the mixture on the nail, leave it on for 10-15 minutes, and then scrub the affected site with a toothbrush. Keep applying the mixture until the infection has stopped.

Listerine Mouthwash

Another of these toenail fungus home remedies makes use of mouthwash in a very creative manner. There are a lot of compounds that come with your regular mouthwash including alcohols that help in the treatment of fungal infections. Mix together mouthwash and a heavily acidic natural substance like lemon juice. Add this mixture into a tub with adequate amounts of water where you can soak your feet for a total of 20 minutes. Do this at least once a day every day until the nail improves.

Oregano and Olive Oil

Oregano and olive oil are considered one of the more popular toenail fungus home remedies. The method involves only the mixing of two drops of Oregano essential oil to one teaspoon of olive oil. Apply the mixture on the site every day for a total of three weeks. If you are suffering from this problem, try one of these 3 remedies and you should see good results.

Are you looking for a nail fungus remedy? Be sure to visit my site to find the best toenail fungus home remedies.

Article Source: http://EzineArticles.com/?expert=Russell_Strider

By Kathryn Lively

As the weather gets colder, you may see snow on the ground where you live. Depending on your region, you could be in for several freezing days and nights, and it's important to keep warm and comfortable to avoid getting sick. Whether you stay at home or venture out daily for work, you must do your best to stay healthy and avoid any risks for the flu or other related illnesses. Here are some tips to stay well in winter, especially if this is your first year in a colder place.

1) Stay Hydrated. This may sound like sager advice for the summertime, when you expected to be out in the hot sun, but it's vital to get your eight glasses of water a day even in the cold. Hydration keeps you alert and your body balanced, plus it helps with your skin so it doesn't dry easily in the cold. Make sure you have plenty of good drinking water on hand if you suspect you may be home-bound for a day or two.

2) Keep Your Home Well Heated. You don't have to set the heater to high and roast indoors, but keep the temperature at a comfortable level, and have warm blankets for sitting on the couch or sleeping. If you own space heaters, be sure to read the instructions for use so you don't risk a malfunction that could lead to a fire.

3) Watch Your Winter Weight. It's enough that winter brings the heavy eating holidays of Thanksgiving and Christmas, but the cold weather also tends to wear on us and tempt us to eat on off days as well. Keep the pantry stocked with fruits and baby carrots, low-calories teas and foods light on cream and sugar. Try to cook light in rather than take out dinners.

4) Exercise. The snow may stick, but using that as an excuse not to exercise won't. Find a nearby gym or mall that's open to the public and keep up a walking routine to get your heart pumping and avoid the winter blahs.

Short of moving to a tropical island, there's not much one can do to avoid cold weather. However, if you know what to do you can stay healthy until spring and be energized for fun in the sun!

Kathryn Lively is a freelance writer specializing in articles on Norfolk hospitals and Virginia Beach healthcare.

Article Source: http://EzineArticles.com/?expert=Kathryn_Lively

By Eric Simon

The world of health and nutrition has many options to offer consumers. How do you know if what you are getting is really best for your body and health? Maybe you regularly work out, or just have a busy lifestyle and want to add some additional nutrition to your diet. You should be aware of the advantages that occur when you buy whole food vitamins and organic multivitamins. When taking and utilizing whole food vitamins into your daily diet, you can be assured that you are using the most absorbable substances, made with only organic and plant based ingredients.

Ingredients in whole food vitamins often include superfood powders, herbs, and mushrooms. These have the maximum possible nutritional value and content. They are not the ordinary vitamins you grab on a trip to the grocery store. Organic multivitamins naturally help the body use its own sources to heal itself. There are no harmful additives like sugar, preservatives, flavors, or colors. Our bodies need pure nutrition such as those found in organic multivitamins. When you buy organic multivitamins, you enable your body to maintain better overall health. This in turn helps with energy levels and healthy digestion.

Natural protein is much better for your body than animal protein. Animal proteins are linked to disease, ageing, and poor health. Natural vegan and vegetarian proteins are easily digested and assimilated by the body. Entirely natural and organic, you may use these powders as a great supplement for extra protein in your daily diet. When you buy all natural protein, it should be entirely plant based. This is as absorbable as mother's milk. It also naturally enhances insulin and leptin functions within the body. Natural protein is a living substance, unlike animal protein, which causes acid accumulations in the body when digested.

Raw vegan protein is not heat treated. It is entirely alkaline, which means it does not add any acidity to the body. When you buy raw protein powder, you are getting highly digestible 85% protein that is gluten free. It is also hypoallergenic, which means you will experience no gas or bloating. A complete amino acid profile is provided in raw vegan protein, with zero sugar, and low fat. Vegan and raw protein powders give your body a supreme advantage for fat loss and gaining lean muscle mass. When you buy vegan protein powder, you help your body achieve optimum fitness levels. Immunity is strengthened, antioxidant functions are enabled, and good HDL cholesterol is built.

HolistikHealth.com is a forward thinking website and company that gives people access to the world's best supplements, such as all natural protein powder, so people can enhance and better their lives through natural nutrition. Visit holistikhealth.com to learn more about raw protein powder, vegan protein powder, and hundreds of other products.

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by: A. Evans

Running should be an enjoyable and stress-free activity. Many runners experience pain and discomfort because of wrong gear, form, and hydration. Read about the most common mistakes made by runners and how to fix them!

Shoes
Many runners have a favorite pair of running shoes they don�t want to give up. That comfortable, broken-in pair of shoes can be hard to give up. Running shoes need to be discarded (for running purposes) every 300-400 miles, depending on weight and where you run. Heavier runners (over 160 pounds) should change earlier than lighter runners, and outside/trail runners should change shoes at an earlier mileage than treadmill runners.

Also, make sure that you are wearing shoes that fit properly. Some runners have specific wear or strike patterns that can cause pain. However, these problems can be easily addressed by ensuring your shoes are the right fit. Learn how to purchase the proper athletic shoes here. Changing and wearing the correct running shoes is essential to avoiding the most common running injuries such as knee, hip and other joint problems.

Happy Feet
There�s no doubt that races are exciting and exhilarating experiences. Almost all runners have a story about starting a race at a faster pace because of the excitement and anticipation. Inevitably, they hit a wall somewhere along the way and are zapped of their energy. The best way to prevent a runner�s crash is to be aware of your pace before the race starts and start slower than usual. This way, by the middle of the race, you will have plenty of energy to finish off strong. Also, it's best to start off in the middle or back of the corral. This way you aren't tempted to keep up with speed demons.

Overstriding
Overstriding is when runners land on their heel, with the entire foot ahead of the body's center of gravity. This type of stride seems to be a good way to increase speed, but in reality, it slows you down. Overstriding wastes precious energy since with each foot strike, there is a braking motion. It is also one of the leading causes of running injuries
.

The best way to correct this problem is to pay close attention to your running form until the motion becomes natural. Try not to lunge
forward with your feet, especially when running downhill. Keep a short, slow arm swing to help keep your stride short and close to the ground.

Hydration
Many runners don't realize how much fluid they lose during a run and don't drink enough fluid. Some choose not to drink because they worry about getting cramps. Getting side cramps from drinking water is a myth. Cramps can be prevented by deep mouth breathing and warming up properly.

It is important to drink before, during and after exercise. An hour before exercising, try to drink between 16-24 ounces of water or a sports drink. During a run, the general rule is to drink 6-8 ounces of fluid every 20 minutes. If you workout more than 90 minutes, you should supplement your water with a sports drink. After a run, rehydrate with 20-24 ounces of water for every pound lost.

Overtraining
Runners who are focused on training for a race or a personal goal are often extremely dedicated to the challenge, maybe even a little too much. The thought process tends to be: more miles = better performance. In fact, this is not true! Taking the time to recover is one of the most important parts of improving speed and efficiency.

Running everyday or running too many miles causes burnout and injury. If you are building up to a longer race, build your mileage incrementally. Don't increase your weekly mileage by more than 10% to reduce your chances of overuse injuries. After a harder run, take a day off to allow your muscles to recuperate. Every 4th week, drop your weekly mileage by 50% (rest week) so that you don't burnout. Schedule days off from running just as you would schedule a run.

A. Evans is a writer and editor for http://www.fitandfabliving.com. Sign up for free newsletters to receive all the latest health, beauty and fitness tips delivered straight to your inbox!

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by: Garry Nixon

Enzymes are a type of protein which helps to catalyze a chemical reaction. Individual enzymes have unique chemical structures which can speed up the reaction of specific substrates. All body functions involve enzymes including digestion, respiration, transportation and detoxification. If some critical enzymes experience deficiency or malfunction it can lead to serious illness or death.

There are two types of enzymes which are particularly important to our health, the digestive and antioxidant enzymes. Digestive enzymes help to break down food, enabling our body to absorb the nutrients necessary to sustain life. Antioxidant enzymes help to protect the body from attack by free radicals. Free radicals are linked to degenerative diseases such as aging, cancer, heart disease and other major illnesses.

There are three further categories for digestive enzymes: amylase, protease and lipase. Saliva, pancreatic and intestinal secretions contain amylases. These work to break down sugars or carbohydrates. There are different types of amylase which break down different types of sugar. For example, there is lactase which helps to break down lactose while sucrase helps to break down sucrose. Stomach acid as well as pancreatic and intestinal secretions contain proteases which help to break proteins down into amino acids. Lipases are found within pancreatic and intestinal secretions which help to digest fat.

Superoxide dismutase or SOD is the most important antioxidant enzymes in our body along with catalase. SOD helps to breakdown superoxide into hydrogen peroxide while catalase helps to breakdown hydrogen peroxide into water and oxygen. SOD, catalase and other antioxidant enzymes are more powerful free radical scavengers than Vitamin C and E since they won�t turn into free radicals themselves while performing their functions.

Our body naturally synthesizes both digestive and antioxidant enzymes. You can find these enzymes in a variety of foods such as fruits, vegetables, sprouts and fat containing foods. Although enzymes are sensitive to heat and therefore are destroyed by cooking. Several studies have shown that our body�s ability to produce these enzymes decreases as we age. This is why enzyme supplements can help the elderly or those who eat mostly cooked food to assimilate more nutrients from their foods and protect them against free radical damage.

Remember to read the label carefully when purchasing enzyme supplements. First consider the source of the enzymes; whether they are plant-based, animal-based or extracted from microbes. Vegetarians want to find enzymes that are extracted from a plant or microbial source in a vegetarian capsule. Next you want to consider whether the enzyme supplement is made up of a single enzyme or a mixture of enzymes. Single enzyme supplements like bromelain can also be used for other purposes such as anti-inflammatory. If you need the enzymes for a digestive aid then it is better to use a mixture of enzymes including amylase, protease, and lipase which can help break down starch, protein and fat. Also having a mixture of antioxidant enzymes such as SOD and catalase can give you better benefits than a single enzyme.

Learn more on enzymes at Weight Loss Wand

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by: Veronica

No matter the gender, we all want to stay sharp as we age. One of the biggest stressors people have about getting older is thinking about how we’ll be able to maintain our memory and more importantly, our overall function as we age, and not burden the kids. Well, it seems that once again, we’ve got a serious health concern seriously helped by regular exercise. Recent studies are showing that our memory may also depend on how fit we are physically. Here’s what that means. It is the brain’s hippocampus that is vital to certain types of memory, and like some other things, its size matters: studies have shown that a bigger hippocampus is better. Researchers have found that elderly adults who are more physically fit tend to have bigger hippocampi and better spatial memory than those who are less fit. A study published in Hippocampus journal shows that the hippocampus size in physically fit adults accounts for about 40 % of their advantage in spatial memory.

Now, there are certain activities are believed to modify hippocampus size in humans; previous studies also have found that the hippocampus shrinks with age and coincides with cognitive declines at a rate that differs from person to person. In addition, earlier studies have shown that exercise increases hippocampus size and spatial memory in rodents. But most amazing is this new Hippocampus study which is the first to demonstrate that exercise can affect hippocampus size and memory in humans.

The researchers found a significant association between an individual's fitness and his or her performance on certain spatial memory tests. This is pretty clinically significant because it supports the idea that your lifestyle choices and behaviors may influence brain shrinkage in old age—keeping you independent for longer! So folks, we shouldn’t have to hear it from anyone again, we just need to stay moving on a regular basis for optimal health, all around.

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by: Veronica

Every woman with a head on her shoulders knows about the importance of calcium for strong bones to prevent osteoporosis, a serious disease affecting older women. I myself have been a long time consumer of low-fat dairy products for this very reason (plus I love cottage cheese with almost anything). But now we have an added reason to wolf down the calcium.

New research has shown that women with higher intakes of calcium appear to have a lower risk of cancer overall, and both men and women with high calcium intakes have lower risks of colorectal cancer and other cancers of the GI system (this is from the February 23 issue of Archives of Internal Medicine).

The Institute of Medicine currently recommends 1,200 milligrams of calcium for adults age 50 and older, and the 2005 dietary guidelines for Americans recommend 3 cups per day of low-fat or fat-free dairy products. In the study, the decrease in risk for women was with intake of up to 1,300 mgs per day, after which no further risk reduction was observed. In both men and women, dairy food and calcium intakes were inversely associated with cancers of the GI and one-fifth of men who consumed the most calcium through food and supplements (about 1,530 mg per day) had a 16 percent lower risk of these types of cancer than the one-fifth who consumed the least (526 mg per day). For women, those in the top one-fifth of calcium consumption (1,881 mg per day) had a 23 percent lower risk than those in the bottom one-fifth (494 mg per day) with a most pronounced decrease for colorectal cancer. So what is it about dairy that is so protective against cancer?

Dairy is relatively high in anti-carcinogenic nutrients such as calcium, vitamin D and conjugated linoleic acid. Calcium has been shown to reduce abnormal growth and induce normal turnover among cells in the GI tract and breast and it binds to bile and fatty acids, which may reduce damage to the mucous membrane in the large intestine. So the bottom line is: even if you’re dieting, be sure to include that lowfat dairy to protect yourself against disease!

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Energy drinks have become quite popular, especially for our young people. These beverages are usually sweet, which encourages people to drink them in abundance. The question that arises is about safety. Can these beverages do more harm than good?

The answer depends on the health of the consumer, how much is consumed and what is consumed with it. Young people can usually get away with it better than those of us who are older, as aging tends to add medical complications to the mix. Here are some reasons to approach these beverages with caution:

Alcohol: There are some popular new cocktails out there using energy drinks as the base. It gives the illusion that the alcohol is not changing how we think, drive or do other activities. Unfortunately, that is dangerous. The FDA has even banned the production of these drinks in bottled form.

Anxiety Disorders: The entire gamut of disorders associated with the brain, whether it's depression, anxiety or bipolar can be made worse by energy drinks. They also interact with the medications needed for those who have the problem. This holds true of herbs as well. Taking them simultaneously will negate any benefit you might otherwise have had.

Heart Disease: A lot of studies have been done on the relationship between caffeine and heart disease. While scientists don't believe it is a primary cause of these diseases, it can make all of them worse. Caffeine raises blood pressure, causes angina attacks and can cause difficulties in those who have murmurs.

Vitamins: There is one fact about energy drinks that goes across the board. It also applies to caffeinated sodas, tea and coffee. If you take your vitamin/mineral tablet with them, you will lose about sixty percent of the value. You will quite literally be flushing it down the toilet. Caffeine is a tannic acid, and will block absorption of nutrients. It is also a diuretic, meaning it increases urine production.

There is one other thing to consider when it comes to these products. Why do you need them in the first place? If you are constantly drained and you don't know why, it could be a serious health issue. It would be far wiser to find out what the problem is and address that.

If the problem is simply a lack of adequate sleep, you are not doing your body a favor. Lack of sleep does more than make you drowsy. It can cause obesity, heart disease and car accidents. Rather than dose yourself with the beverages, it would be far wiser to get the sleep your body is craving.

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Childhood Obesity.............Page 19

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Article Source: http://EzineArticles.com/?expert=Mary_Bodel

Is Fasting For Fitness A Good Idea?

by Owen Jones


A lot of people do not understand their bodies. That much is obvious because they think that fasting will help them become fitter. They feel convinced that their bodies will burn off their excess fat and that they will lose weight as a result. They also appear to think that they will automatically end up with more muscle, just in the right places too. Some take up fasting for fitness because they believe that it will rid them of the toxins in their bodies.

Another belief that these fasters have is that they are will be able to flush out all of the toxins in their bodies by drinking plenty of water at the same time as not eating food. Even if this is true, it would be a long procedure that would mean that you would have to fast for at least five to seven days though in order to conclude the detox process, although it is still not clear scientifically whether fasting is the right approach for those that desire fitness.

There are many other routes to fitness that do work well though. For example, you can cut back the amount of food that you consume. Cutting back is not fasting, it is dieting and it is not only far more effective, it is also far less painful. This, combined with drinking plenty of water and increasing your level of physical activity will help you to become fitter.

If you drink a lot of soda like cola or lemonade, which are full of sugar, like a lot of kids do, or lots of cups of sugared tea or coffee, like a lot of adults do, then just replacing those drinks with water or weak tea will help you lose weight quite rapidly even if you do not make any other changes to your diet or your level of exercise.

It is also possible to damage your body if you embark on a strenuous exercise routine only relying on body fat to keep you going. Your body probably will not be able to deliver enough energy to fuel such a change, because your metabolism will be too low.

Someone going about it in this way, can become very weak and light headed. It is not a good idea to run the risk of injury because you have not given your body all the fuel it needs to accomplish the tasks you are asking it to perform.

It is better to consult a doctor before you make any alterations to either your diet or your fitness routine. Confer with your doctor about your thoughts on fasting and fitness. They will be able to inform you whether they feel it is something you can try or whether it is just too risky.

Fasting is all right if you have do it for religious reasons, but do not take on much physical exertion. Ask a Muslim how he or she feels during Ramadan! Fasting for long periods can lead to high blood pressure and even liver damage. So, be very careful before trying to fast yourself fit, there are much better ways.



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Source: http://www.PopularArticles.com/article231259.html

How To Enjoy Walking Services in Round Lake, NY

by Vonda Mckay

There are many benefits associated with walking. It can be relaxing, fun and a health way to keep the body in top condition. According to walking services Round Lake, NY, there are a few things one can do to make sure that they have a good time. Find out how you can you can walk safely and have a good experience by following some of these tips.

Whichever reason you choose to take a walk, the following tips allows you to make the most of it and enjoy it fully. Be sure to start with a plan. You can ask for maps or a tour guide depending on what part of the lake you want to visit. This allows you to have a well thought out path that you can used to enjoy the scenery and the landscape in the area.

Do not forget to make plans to be safe. It is wise to walk as a group of people instead of doing it alone. People are also encouraged to pay attention when walking on some of the paths that have traffic. Obey traffic rules by walking facing oncoming traffic. Be sure to put on reflective clothing if you are walking very early in the morning or in the evening.

It is important to be comfortable when walking. Always wear sports shoes that are a good fit. They protect your feet and ankles when walking. Be sure to dress depending on prevailing weather conditions. If it is too hot, make sure to dress light to avoid carrying too many things when waking.

There are certain ways one should posture the body while walking. Make sure that the chin is up and the shoulders back. The fist part of your feet to step on the ground should be your heel followed by rolling your weight forward.

Walking services Round Lake NY also advice people to learn how to walk properly. Make sure that your chin is up and the back is straight. It is always advisable to start and finish by warming up.

Be sure to start your walk by doing some stretching and warm up exercises. According to walking services Round Lake NY, this helps to prepare the body for the exercise. It is important to start off slowly followed by a fast-paced work. One can finish the walk by doing it slowly.

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5 Steps You Can Take Right Now To Improve Your Health, Fitness And Longevity

by Katherine Crawford


Knowledge becomes useless unless applied quickly. And so many people fail to get the body of their dreams because of a lack of application, not a lack of knowledge. Maybe you are stuck with an undesirable body because you haven't taken action yet.

After all, you are bombarded with so much information on a daily basis that unless you apply it you will forget it.

Thus, here is how to revamp your health and body today:

1. Revamp your immediate environment: The biggest change you should make is completely restocking your kitchen. Dump all the junk and processed food, and restock with healthy food. Don't rely on self control to not eat bad food-you will eventually give in.

2. Get a snapshot of your current state: This is essential for tracking progress and for jump starting your motivational juices. Pictures work best here since they are very accurate. You can also take tape measurements, body fat measurements and flexibility measurements if needed.

3. Identify the top 3 sources of stress in your life: If you are subjected to chronic stress, building a better body will be like pushing a boulder up a hill. You see, stress hormones alter your physiology in very powerful ways. So identify your top sources of stress and then attack them one by one.

4. Make a public commitment: Tell all your friends about it, and you will be more likely to stick with it. You see, making public commitments is a great way to ensure adherence. After all, nobody wants to look like a fool!

5. Practice one day of extreme dieting: Anybody can do an extreme diet for one day. And if you subject yourself to this temporary torture, you will be able to readjust your palate and your psychological limitations. This is a very effective technique for gaining the confidence and willpower necessary for long term healthy eating.

Action is the key to success. And most people are stuck with bodies they don't want because they simply don't take action. So make sure you follow these tips today, not tomorrow!



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Source: http://www.PopularArticles.com/article263003.html