A Lack Of Vitamins

Everyone knows that the human body needs a certain amount of vitamins and minerals everyday to function properly and remain healthy.  A well balanced diet can supply your body with the vitamins it needs, although problems and disorders can arise if your diet doesn’t supply your body with the vitamins it needs.  The symptoms of vitamin deficiency will normally present themselves when the lack of vitamins is at an advanced level.

Those who don’t get enough of vitamins A, B1, and B2 for example, will always feel tired, along with a loss of appetite.  Other symptoms include mental and emotional stress, chapped lips, and other annoying or painful habits.

The most common causes of deficiency include a poor diet, alcoholism, stress, a lack of vitamins, or medicine that interferes with your ingestion of vitamins.  If you are always feeling tired or feeling a lack of energy, you are probably short on the vitamins that your body needs to have on a daily basis.  If you visit your doctor and tell him the problem, he will probably recommend vitamins and supplements that will give you want you need.  Whatever you do, you should never overdo it and try to catch up on what you’ve been missing – as this will do you more harm than good.

Even though you may be following a healthy diet, you’ll still need to take vitamins and supplements.  No matter how healthy you eat, you should still use the right vitamins and supplements to give your body what it needs.  Vitamins are a great back up source, as they will provide your body with the minerals and nutrients it needs in the event of your diet failing you.

Before or after every meal that you consume, you should take vitamins or supplements.  If you have a deficiency in a certain vitamin or vitamins, you should make sure that you never miss taking the vitamin you need.  Even though you may not realize it, being deficient in a vitamin can greatly damper your performance as well as the overall health of your body.

When you look for supplements, you should always look for those that contain vitamins B6, B12, D, E, and folic acid.  Along with being considered dietary supplements, these well known vitamins will help to fight cancer and help your heart remain healthy.  The combination of these vitamins will help your body to remain healthy, boost your immune system, and keep you feeling refreshed.

To remain healthy and keep your body operating as it should, you’ll need to invest in vitamins and supplements.  You can find them online or at local nutrition stores, many of which won’t cost you much money at all.  No matter what your age may be, you’ll need to ensure that you are eating the right foods and taking the right foods.  Keep in mind that you should never replace food with vitamins, as they are more less meant to give you additional nutrients and minerals.

Anytime you aren’t able to eat the right food, you should always turn to vitamin supplements to give your body what it needs.  Supplements and vitamins are one of the best investments you can make, as everyone needs vitamins in their body.  Even though the costs may add up over time, it is more than worth it when you think about.  For what you spend in vitamins and supplements, you’ll be keeping your body healthy – and preventing a deficiency in vitamins. Although vitamin deficiency is very common these days, it doesn’t have to be.

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The Wondrous Benefits of Soy Protein

Soy protein is emerging as one of the great alternative protein sources for human consumption. Health experts are all excited about how soy protein can change the face of nutrition. What’s all the rage? Here are some great reasons to get with soy protein.

Soy Protein is Plant Protein
Soy beans contain complete protein and have one of the best protein digestibilities among all protein sources. Soy beans also contain little or no fat and have virtually no cholesterol. Lactose intolerant ones will be pleased to know that soy beans contain no lactose.

Being a plant protein, soy is free from steroids and antibiotics animal protein contains. It is also free from the parasites that contaminate some of these products. They also contain none of the diseases one can contract from mean sources such as Mad Cow Disease, and Foot and Mouth Disease.

Vegetarians love this bean as it provides a comparable – if not better – source of protein as compared to its animal counterpart. It provides a protein that is better and easier to digest and is comparable to most protein supplements.

Soy Beans are Very Versatile
Soy beans are very versatile. Various cuisines, especially Asian ones recognize the value of the humble soy bean. A variety of naturally yummy delicacies are all soy based: tofu, soy pudding, Soya milk, and meat substitutes – not to mention condiments such as soy sauce, and hoi sin sauce.

To counter the problem of world hunger, the growing of soybeans has been suggested. Not only are soybeans easy to grow and harvest, they will grow pretty much anywhere and produces much in a little time. There have been farmers reported to have replaced their entire crop line with soy bean plants. These hardy little plants produce much per harvest, and, as said earlier, can grow in even the most trying terrain.

The Great Substitute
Soy is low in fat and can be used to substitute most protein sources. When cooking, you may use soy substitutes instead of flour for a low fat alternative. This makes it a great protein source for those that are looking to lose weight without compromising their protein requirements.

Body builders are considering how this can make their jobs a lot easier. Without the fat and with all the protein goodness – easily digestible at that – body building has just received a great blessing of a food.

Although these body builders are currently debating how soy can be a help to body builders, it doesn’t take away anything from what soy can contribute to the overall health of a person.

It is very advisable to stick to natural protein rather than processes protein if possible, as processed foods typically have some risk attached to them. The best use of this food can be attributed to how it perfectly fits into anyone’s low-fat, high-protein diet.

Soy products can be incorporated into shakes and drinks. And being lactose-free, lactose intolerant people will still be able to get their milkshake fix without having to suffer so.

Soy products are also a great source of other nutrients such as saponins, isoflavones, and phytosterol. Saponins help support a healthy immune system. It also combines with cholesterol to avoid increased absorption of cholesterol in the body. Phytosterols also help reduce the absorption of cholesterol in the body in the same way saponins do.

Isoflavones are powerful antioxidants and prevent the effects of free radicals in the body. They prevent many of the signs of aging and have been known to help prevent cancer. This alone makes soy a miracle protein source in its own right.

Isoflavones, along with vitamins A,C, and E are among the front liners in the fight against such disease – they also counter the effects of pollution, and stress.

How Much is Too Much
Unlike other protein sources, it is pretty safe to consume a wide amount of soy products. While allergies to soy products exist, cases are few and far between. When changing to a soy diet, however, it would be best to consult your physician or your nutritionist. Ask specifically if the soy interferes with any prescription drugs you are taking.

Soy can be great blessing for people who are looking for a great source of protein that does not entail the side effects of most of the other sources. It would be advisable for one to explore how it can improve one’s diet.
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Millions at Risk from Dental Mercury

When the mercury is successfully removed from their systems, individuals begin to significantly improve due to a cessation of the destruction and denudation of the neurofibers, as evidenced by steady improvement in cognitive function. Mercury is the ‘spark’ that causes the ‘fires’ of autism as well as many other neurodegenerative diseases including PDD, ADD, ADHD and Alzheimer’s. Autism is the result of high mercury exposure early in life versus Alzheimer’s where there is a chronic accumulation of mercury over a lifetime. A doctor can treat ALL the ‘fires,’ but until the ‘spark’ is removed, there is minimal hope of complete recovery with most realized improvements being transient at best.

‘Mercury is the underlying common denominator of all the problems from which these children suffer due to impairment of their excretory pathways. And the only solution for these non-eliminators is to effectively remove the mercury while repairing and enhancing the damaged elimination and detoxification pathways. Concomitantly addressing the GI tract is vital if the goal of treatment is to achieve permanent recovery.

‘Once the process of mercury removal has been effectively initiated, the source of damage is now curtailed and full recovery becomes possible. Complete recovery can now be attained and further enhanced by utilizing various additional essential therapies including nutrition.’

Physicians treat heavy metal toxicity in a number of ways that can be quite confusing. The field of detoxification and chelation is a strange one where wars are fought over whose method is better. My approach through Natural Allopathic Medicine is comprehensive, using basic substances like magnesium, iodine and sodium bicarbonate to support detoxification, chelation and healing. Magnesium Oil is both necessary in detoxification and protective against mercury damage in autism and diabetes.

I even use super nutritional substances like Rejuvenate whose backbone is made from chlorella and spirulina for there is nothing like it or better tasting to support overall cell physiology and recovery.

For those who are new to the concept that nutritional maximization has a lot to do with the removal of heavy metals we can look to mercury compromised children with autism. Traditionally there are several nutrients that children suffering from autism (mercury toxicity) are routinely lacking at the proper levels. They include calcium, zinc, vitamins C and E, varied amino acids, selenium, magnesium, taurine, and essential fatty acids.

It’s hard to miss the changes that a dietary change will bring about in your child. Potentially, the severity of your child’s behaviours can be reduced, and they may also improve in the area of social interaction if you feed them the rocket fuel provided by super concentrated nutritional substances.

But we do need to go after the heavy metals and especially mercury very specifically and pointedly. I will report on this more in my upcoming book Toxicity Syndrome, but for years I have been recommending HMD (Heavy Metal Detox) developed by Dr. George Georgiou in Europe along with the internal and external use of clay.

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Millions of Americans at risk from dental mercury, report says.

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The Importance of Working Your Core Muscle

Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.

Why does ageing contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles. This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.

What Are Core Muscles?

Core muscles pertain to the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.

What people do not know is that core muscles are actually the “core” or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individual’s core muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is working out and moving.

Strengthening Core Muscles

The main responsibility of the core muscles is to provide enough power to the body in order to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.

For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core muscles than with the other muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.

For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day.

Why? Because muscles that are included in the group of core muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.

So, for those who wish to know and understand why it is important strengthen the core muscles, here is a list of some of the benefits that you can use as references:

1. Strengthening core muscles improves posture and prevents low back pain of muscular origin.

This means that as you incorporate stretching exercises in your routine, taking a particular focus on the muscles of the upper and front part of the trunk, including the abdominal and trunk muscles, the activity has the tendency to strengthen the muscles of the back that extend to the spine.

2. It will help tone the muscles, thereby, avoiding further back injury

Exercising your core muscles will strengthen and tones your lower back muscles and buttocks while stretching the hip flexors and the muscles on the front of the thighs.

Achieving this state will deter you from any serious lower back injury.

3. Improves physical performance

Exercising the core muscles with slow, static stretching is just as effective in relieving stiffness and enhances flexibility. Once the flexibility of a person has improved, it follows that he will be able to perform his physical activities at a better state.

4. They do not cause sore aching muscles

Static stretching for core muscles is best for the muscles and connective tissues. And because it employs slow stretches only, it will not cause any soreness, as do the quick, bouncing exercises that rely on jerky muscle contraction.

5. Lengthen muscles and avoid unbalanced footing as you get old

Core muscle exercises lengthen the muscles that have contracted as a result of pain. It also prevents pain from vigorous exercise if they are included at the end of each workout.

Health and fitness experts highly recommend starting core work out immediately and repeating the routine at least 2 times a week. The process can be done after the workout or even during the activity, for about 10 to 20 minutes only.

Indeed, core muscles are absolutely important in determining the good posture of the body. Strengthening them can absolutely eliminate those nuisances of back pains.

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Your Thyroid and Weight loss – The Connection is Real

Your thyroid dictates much of your metabolism, any malfunction or disease afflicting this area may cause you to have problems in metabolism leading to a drastic problem with your weight – you may either gain weight, lose weight, or may find that losing weight is harder than usual.

Those that plan diets do not take into consideration how their thyroids and metabolism may affect their weight loss program. Most experts and even the media pitch in and recommend that the best way to lose weight is cut calories.

Those with a condition called hyperthyroidism suffer from an overactive thyroid leading to one having his or her metabolism skyrocket. If this is the case, then you will probably lose weight fast. This is a nice proposition for some who wish to lose weight. However, this is actually hazardous to the health.

Aside from the medical difficulties such a disease brings, one will also notice weight problems as a result. These people have trouble keeping on weight and may notice weakness and bulging of the eyes. This disease may need special treatment from doctors.

Hypothyroidism on the other hand works in the other direction – slowing metabolism until the body gains weight at an incredible rate. Like hyperthyroidism, hypothyroidism causes a general weakness in the body. It too may need special treatment and may cause serious health problems if left unattended.

While cutting calories in itself can be very hard for most people – imagine, the people involved in life and death struggles at the supermarket regarding whether to buy that extra box of sweets, some have exactly the opposite problem.

Instead of eating too much calories – which is a problem in itself, they eat too little calories instead.

Problem? What Problem

The problem with some is that they believe that since the experts say that they have to cut calories, cutting calories to an inordinate amount will reap greater results. Unfortunately, it doesn’t work that way. While cutting calories helps diets, consuming too little calories pushed the body into a hoard mode, the body’s metabolism slow to adapt to the lesser amount of available energy.

If your body enters this mode, your body will work at such slow metabolism that losing weight becomes impossible.  The technique here should be to reduce calories without the body slowing its metabolism. Only then can losing weight become easier.

Another problem that can arise from decreased metabolism is that when your metabolism slows due to a drastic reduction in metabolism, and then you suddenly eat a good, hearty, calorie-filled meal, you are bound to gain more weight owing to the increased surplus of energy.

This is why an imbalanced meal is highly discouraged among those that seek to lose weight. The sudden loss and increase of calories will cause an imbalance in one’s energy consumption directly affecting fat deposit.

Here is a simple computation to help you get to the right amount of calories you will need per day so that you get your nutrients in the right balance.

First of all, multiply your weight in kilograms by 30. If you only know your weight in pounds, divide it by 2.2 to get to its English equivalent. We divide this number by 30 because that is the number of calories you need to maintain your weight per pound of weight.

For example if your weight in pounds is 150, divide it by 2.2. That will give you a figure of 68.18. This is your weight in kilograms. Multiply this by 30 and you will arrive at the amount of calories you will need per day to maintain 150 lbs.

You may consult a nutritionist to help you come lose weight. In the end it all comes down to math. If you consume more that your body needs, it stores it as fat. Now is probably a good time to start studying the back of those grocery cartons.

Try to keep your diet at a 40% protein, 25% fat, and 35% carbohydrate meals at 300 calories per meal. Spread out these meals in a day for optimum results.

While it may be simple computation to get at numbers, do not forget the earlier mentioned fact that the body adapts to its condition. Expose it to extreme ones and you may find yourself getting results you never wanted. Consult a nutritionist for more advice.

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Staying Motivated to Exercise

Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to have those motivating factors so that a person who is into exercise in order to lose weight will hang about.

This is what people who are overweight should learn to understand. However, even if it so easy to set for instructions and easy to follow, this is not the same case for almost 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.

In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.

However, people who try to lose weight tend to believe that weight gain is likely to happen if they will not take forward-looking steps to stop it.

The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.

Ways to Lose Big

1. Have an explicit goal

A simple statement like, “I want to lose some weight,” is an ambiguous and an indefinite statement. It will not the least motivate you to start doing exercises right away.

What is important is to be precise on your goals. It would be better if you will set some detailed amount of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.

2. Develop a strategy

Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two.

Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?

3. Make out little, calculable measures

Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else.

The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.

4. Produce monitoring that has an important effect

It would be better to have somebody willing to take note of your progress or development. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.

Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believing on what you do is one of the greatest motivations to keep you exercising for more.

5. Construct a vigorous, sensible timeline

What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap.

The bottom line is that in order to stay motivated to exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle because it is only through this way that they will absolutely change their weight…for the better.

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Importance of Warming Up Before Exercise

Since a lot of people are involved in physical exercises, it is imperative that the importance of warming up before any strenuous activity should be discussed. Many have repeatedly ignored going through the warm up stage before working out, not knowing the consequences in doing so.

Why warm up? Several changes takes place in the body once physical activity is initiated. A person’s respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one foregoes this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.

This is vital for older people, since they have tissues that are less supple; they have joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to older people.

How does a person warm up properly? Initially, it can be done in any procedure that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized. Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to one’s current fitness level, where the activity will leave the person energized and not exhausted.

After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) one should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity a person plans to engage to. For instance, if one is about to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion. Be certain that the major muscles groups are stretched for 8 seconds minimum. It is necessary to remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, one should only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull.

For weight-lifters, this is what should be done after the initial warm up. Load the bar with about 50-60% of the heaviest weight to be done for the session and perform the number of repetitions that will be done for the heavy sets. For the second set, the weight will be increased to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, one can now proceed to the heavy lifting for the day. The advantage of doing the procedure is that the heavy sets will feel less daunting and can now be performed with considerably less stress.

After warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up.

Exercise is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.

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How to Read Food Labels

You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.

Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”

However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients.

3. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.

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Exercise and Pregnancy

Prescribing a medication for pregnant women is a complex process.

Before obstetricians and gynaecologists decide which dose of which drug can best treat a condition without putting any harmful side effects on the mother and the baby, they consider the patient’s age, general health, the number of months before delivery, tolerance for medications, and any other drugs the pregnant patient may be taking.

Prescribing exercise for pregnant women has to be just as scientific and precise. The type, intensity, frequency, and duration of a “dose” of exercise are all critical. One person’s healthy, vigorous workout could be hazardous to another. These dangers may be greater in pregnant women because they are more likely to have strains and other serious side effects for the would-be mother.

However, if exercise will be implemented and carried out in a normal, average range, exercise will not have a detrimental effect on the overall condition of the pregnancy and especially on labour or delivery.

Pregnancy

Quality prenatal care should be given to a mother during her pregnancy. She should be prepared for the normal delivery of a healthy baby. Complications should be prevented at all costs.

All of these things are boiled down to the fact that a pregnant woman should be cared in such a way that she will not be compelled to do vigorous work but should not also stay in bed and be inactive until she gives birth to her baby.

Consequently, a pregnant woman’s condition varies in relation to the growth and development of the baby in side her womb. Therefore, it is necessary that proper health guidance be provided by her physician during her visit.

Moreover, it is important to keep the pregnant woman’s life active in order to promote good health, not only for her but also for the baby most importantly.

Physical conditions like blood pressure, weight and health status is usually monitored during the pregnant woman’s visit to her doctor. For this reason, it is significant to note that exercise can be the number one factor in order to keep these aspects in good condition.

As the health experts contend, adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy.

Hence, for mothers or would-be mothers who are not yet aware why they should exert some effort in engaging into moderate, normal exercise, here is a list of some of its benefits so that you will be able to understand the reason why pregnant women have to exercise regularly:

1. Defence against fatigue

As muscle becomes fatigued, it produces less force. To accomplish a task like climbing the stairs, for example, or shovelling snow, more units of muscle must be called into play to back up the wearied muscles.

The tired muscles are both less efficient and less effective. Hence, this will just put more strain on the pregnant woman because of the weight that is continuously adding up each day. That is why tired muscles will usually result to leg cramps or sore muscles.

What every pregnant woman must know is that exercise improves the condition of the muscles and their ability to work longer without fatigue.

2. Reduce backaches

Even when you sit or stand, some muscles are working, and such relatively easy postures can tax some muscles and cause fatigue. The muscles of the lower back, for example, can be exhausted and worn out by the effort of keeping erect when a pregnant woman stand still for several hours.

With exercise, a pregnant woman can correct this error by developing her posture.

3. Increase the amount of oxygen

Work and exercise rely on glycogen, a substance produced by the body from complex carbohydrates and stored muscles and liver. The supply of glycogen in the muscles determines and limits the duration of activity. Exercise depletes the glycogen in the muscles and leads to tiredness.

However, when glycogen is depleted by strenuous activity, it is replaced in quantities greater than before, as if the body recognized the need to lay in a larger supply of fuel.

Hence, oxidation is essential for converting glycogen to the energy that pregnant women need to wiggle a finger, flex a muscle, or practice the lungs and heart for some blowing action during normal delivery.

These are just some of the many benefits exercise can bring to pregnant women. Besides, nothing is completely wrong for a pregnant woman doing some moderate exercises. The only important thing to remember is that before starting an exercise program, whether pregnant or not, it is best to consult your doctor. As they say, doctors know best!

Increasing muscle mass not just losing weight, decreases diabetes

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Exercise and Hypertension

It seems as though many are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older Americans have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of the folks who have hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.

The human heart basically, supply blood to an area of the heart damaged in a “myocardial infarction.” A heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factor.

What Causes Hypertension?

Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.

If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor

Check with your doctor before beginning an exercise program. If you make any significant changes in your level of physical activity — particularly if those changes could make large and sudden demands on your circulatory system — check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise is an excellent starting point if you wan tot prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.

Increasing muscle mass not just losing weight, decreases diabetes

They Told You It Was Impossible To Lose Fat and Gain Muscle At The Same Time…

They Were Wrong!

Click The Pic!

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