Exercise Facts You Must Know!

Fitness-oriented gym classes were designed to make fitness and good nutrition fun and achievable and to maximize the amount of movement during the class period. Class size was limited to 14 students to allow for increased instructor attention, increased opportunity for motivation, and less time standing in line.

The key to keeping up with a resolution to get fit is finding an activity, or range of activities, that you enjoy. Not everyone sees exercise as fun, and doing something you find boring just because it’s good for you is very difficult to sustain. But you can take steps to make it more enjoyable.

Eye Exercise

Close your eyes as tightly as you possibly can. Squeeze the eyes, so that the eye muscles contract. Hold this contraction for three seconds and then let go quickly. This exercise causes deep relaxation of the eye muscles and is especially beneficial after the slight strain caused by the eye exercises. Blink the eyes a few times.

Exercise tip for an exercise benefit:

Get yourself a stationary bike. They’re easy and handy and quiet. So you can hop on it and exercise when your little one is taking a nap. Play your children’s games with them: hopscotch, kick ball, jump-rope or what ever they come up with.

Exercise facts

Evidence shows that regular exercise can:

1. increase levels of HDL or “good” cholesterol,
2. lower high blood pressure,
3. help improve body composition by burning fat,
4. promote healthy blood sugar levels,
5. promote bone density,
6. boost the immune system,
7. improve mood and reduce the chance of depression.

Generally speaking, the greater your stamina, the greater are the health benefits. If you want to improve your stamina, it’s important to start gently, increasing the frequency of your activity before increasing how hard you exercise.

Try out new sports or activities until you find something you like. When you find an activity you like, try exercising with a friend, at a pace that still allows you to talk. Activities that you can do as a family or with friends may help with motivation.

Blood Pressure Food: Healthy Recipes For A Healthy Heart

We as a whole long for good wellbeing. Hypertension or hypertension rises as a noiseless executioner. Like a prepared predator, it crawls up to us, that as well, without telling us of its essence and abruptly, at an odd minute, uncovers its lethal teeth. It is not something that hits you and vanishes like a phantom. It hits you and remains with you, and might demonstrate deadly if legitimate measures are not taken. On the off chance that you have just been brought around hypertension, the best cure is insurance. What’s more, in the event that you are yet to be hit by it, however do lead an existence that makes you inclined to it, the most ideal approach to manage it is again precautionary measure.

What’s more, where does safeguard begin? With your dietary patterns! Eating sound keeps one solid. A solid eating regimen for heart contains all such sustenance that would supply adequate nourishment while holding out all that won’t not be useful for your heart.

Sound nourishment for your heart can, along these lines, be called safe sustenance since it is most drastically averse to make any harm your heart without trading off on the nourishment supply to your body. The vast majority of such nourishment involves green vegetables and stringy sustenance things.

Common sustenances are thought to be most solid and that is the essential purpose for their perpetually expanding ubiquity. Subsequently we are seeing an extraordinary number of common nourishment saves up each other day everywhere throughout the world. An extraordinary number of books have additionally been composed, which sign gestures of recognition of characteristic sustenance.

Clearly natural nourishments are the most beneficial accessible. They are nutritious and characteristic while the quick sustenances or garbage nourishment that we have become so extremely used to is exceptionally unfortunate on the grounds that these nourishments supply next to no support to our bodies and load us with heaps of undesirable calories and unsafe cholesterol. Furthermore, destructive cholesterol is one of the significant explanations behind hypertension and even heart stroke.

Nowadays because of the rising mindfulness, organizations have begun developing natural sustenance without adding the chemicals used to improve them become speedier and. The chemicals used to upgrade the development and nature of these sustenances really wait on and take away a great part of the benefit of living on a characteristic eating routine.

Some Natural remedies for a healthy heart

A solid heart is fundamentally the way to living a long and well sound life. In the event that your heart is in state of good wellbeing, you can perform everyday undertakings much better and even thorough obligations effortlessly without getting depleted and beyond any doubt to falling sick. The heart is correct a fundamental organ of our body and should be sufficiently taken great care of else you may fall prey to get different hearts infections, for example, cardiovascular ailment and arteriosclerosis or different issue.

Barely any Natural solutions for keeping a solid heart:

Beet root is that one of the best characteristic solutions for keep a sound heart. You would so be able to take beet root squeeze twice every day for advancing the general prosperity of your heart and furthermore to prevent the onset of any illnesses.

An apple a day keeps the specialist away old adage enough assist keep your heart in great condition. Apple is outstanding to have various heart profiting properties and furthermore eating a crude apple regular helps keep it healthy.

Cardiomyopathy like Myocardial localized necrosis, angina, coronary vein illness, heart disappointment, hypercholesterolemia, hypertension. If there should be an occurrence of heart assault however it can not act right away like streptokinase or eurokinase, but rather common utilization of it only later than recouping from heart assault, diminishes the alternative of further assaults to an awesome level. What’s more no such poisonous quality or symptoms have been found and consequently it can be upheld to be utilized as a part of consistent schedule for a solid and well working heart.

Arjuna can help bring down Cholesterol as much as 64% – individuals taking Arjuna arrangement see their LDL levels dive by a normal of 25.6%. In creature contemplates among high blood fats, LDL levels dropped from 493 to 162, later than 60 days. That is an astounding 64 percent drop. In addition, HDL cholesterol (the well done) really expanded.

Building Self Confidence

Liberate yourself – Go out and do what you like! – How long it has been since you last went to have a walk among the pines – something that you loved as a child? How long has it been when you walked hand in hand with your friend to the bakery and tossed a coin to decide what to buy? These might seem very simple things but these simple things have the power to add on to build great confidence and fulfilment. Life if see is actually quite simple. What gets a bit too complex though is to remain simple. Isn’t it? Just as small drops of water make the mighty ocean, the little things you enjoy doing have the capability to turn you into a storehouse of confidence. When God made you, He put a desire in your heart and bestowed onto you the capability to achieve it. However, in the process of growing up, you forgot what exactly your purpose was, what is that you liked and what is that you enjoyed doing. It does happen with lots and lots of people who do feel like breaking free but are too tied up in their day to day responsibilities that it gets impossible for them to spare even 10 minutes to reflect on their lives, their direction, their dreams and goals. It’s our duty to clear the mess that prevents us from hearing to our heart. The conversations with your heart should keep getting clearer and the best way to do it is to find time to do what you enjoy. And since you enjoy doing that activity, it straightaway means that you have all the aptitude and intelligence necessary to do the job effortlessly even though you may not realize it.

Find your flock – Birds of a feather flock together. You must find out people with whom you enjoy being. They are certainly the people of your frequency and the energy flow between you and them is natural. Life becomes easy when you are among the people who are more or less on the same plane of thought as you and it’s easier to relate to them. They seem to understand you and vice versa thus creating conditions for healthy conversations. A good conversation is a very healthy exercise and an important need of our mind. We all want our ideas to be heard and appreciated and a good company provides platform for the same.

Set Achievable Goals and Go for it! – The journey of a thousand miles begins with a single step. The idea is to begin with a small single step that can then further developed into giant strides. Learn to do the work at hand rather than to overwhelm oneself by looking at the entirety of a mammoth looking task. Just like the soil underneath your foot, the top of mountain too would someday be under your step. The only way to do something is to GO FOR IT! No matter how small the progress is the focus should be on completing a task successfully even though it’s a small task. A series of big uncompleted task is a sure shot way to depression. Break a big task into a list of small tasks to be completed. Tick off from your list each job successfully completed. A completed task no matter how small it is gives a sense of achievement that boosts our confidence and equips us with more energy to try a bigger task.

The Natural Remedy for Anxiety Relief

L-Theanine, naturally occurring in green tea, proves effective in dealing with anxiety symptoms and providing anxiety relief

Anxiety is a state of intense fear, uncertainty, uneasiness, or apprehension due to anticipation of an imagined or real threatening future event. Anxiety can be both physically and psychologically devastating to the Anxiety sufferer’s life. Anxiety is often sub-categorized according to the focus of the perceived threat. There is social anxiety, separation anxiety, dating anxiety, performance anxiety, math anxiety, etc. Stress and anxiety often go hand in hand and can result in anxiety depression as the individual feels powerless to receive any anxiety help.

There are a variety of anti-anxiety treatments to consider in overcoming anxiety. For some, anxiety medications prove to be a source of anxiety relief. Other’s prefer not to use any of the anti-anxiety drugs and opt for more natural cures for anxiety management. These may include herbs for anxiety, acupuncture anxiety treatments, anxiety vitamins, aromatherapy for anxiety relief, even hypnosis has has proved beneficial overcoming anxiety.

This article discusses the perhaps little known amino acid L-Theanine as a natural remedy for anxiety relief.

L-Theanine is a unique free form amino acid found only in the tea plant and in the mushrooms Xerocomus badius and certain species of genus Camellia, C. japonica and C. sasanqua. Often drinkers of green tea report a feeling of calmness they feel after ingesting a cup or two even though green tea has roughly half the caffeine of coffee. This is due to the high L-Theanine content.

In addition to reducing anxiety symptoms, studies have shown L-Theanine may be effective in promoting concentration, supporting the immune system, improving learning performance, lowering blood pressure, increasing formation of the inhibitory neurotransmitter GABA, and increasing brain dopamine levels among other positive benefits with no known downside.

Studies in cooperation with Taiyo Kagaku Co., The University of Shizuoka, and The Family Planning Institute of Japan have shown that women taking 200 mg L-Theanine daily have lower incidence of PMS symptoms. These symptoms include physical, mental, and social symptoms. Overall, a significant alleviation of PMS symptoms by L-Theanine was observed.

While still under investigation, L-Theanine appears to have a role in the formation of the inhibitory neurotransmitter Gamma Amino Butyric Acid (GABA). GABA blocks release of the neurotransmitters dopamine and serotonin, playing a key role in the relaxation effect.

Everyone knows the effects stress and anxiety can have on an individual’s physical state of well-being. Fascinating neurochemistry research has revealed that given a shot of GABA essentially turned back the clocks in the brains of older monkeys, whose brain function briefly operated at levels normally seen in monkeys less than half their age.

GABA, or gamma-amino butyric acid, is a neurotransmitter chemical that is essential for optimizing how brain cells transmit messages to each other and acts to put a damper on unwanted brain signaling activity. Although GABA’s age-related decline has not been documented in humans, a host of studies in mammals, including other primates, suggests that a similar process is at work in people.

Monkeys ages 26 and 32 — considered old age for monkeys — that got GABA directly delivered to their neurons responded to visual patterns, such as flashing vertical and horizontal lines, in much the same way as monkeys aged 7 to 9 years old did.

Without GABA delivery, the monkeys’ aged brains had more difficulty firing neurons that specifically gauge various aspects of depth perception, motion and color. Instead, older monkeys have more random firings that make it difficult to observe visual nuances. In younger monkeys, GABA had no effect since their brains already had optimal GABA functioning.

L-Theanine is considered to be safe based on its historical use as a component of tea and on favorable toxicology studies. Tea is the most consumed beverage worldwide after water, and has been consumed for thousands of years by billions of people. It is estimated that a heavy tea drinker (6-8 cups daily) will consume between 200 to 400 mg of L-Theanine daily.

While dosage for depression and anxiety disorder remain individual, it is recommended to take 100 to 200 mg 1 to 3 times daily for anxiety relief. Based on the results of clinical studies, it has been established that L-Theanine is effective in single dosages in the range of 50-200 mg. It is suggested that subjects with higher levels of anxiety take a dose at the higher end of the effective range (100 – 200 mg) for overcoming anxiety.

Heart Attacks, Silent And Deadly

Heart disease is one of the nation’s deadliest killers taking the lives of almost one million Americans each year. Each of us has a different susceptibility to cardiovascular disease. Your fitness level and what you eat plays a major role. Approximately 64 million Americans have cardiovascular disease, and here’s the shocker; as many as 40 percent of those who suffer a heart attack have no symptoms. A heart attack may occur due to heart disease but not always and although it is the leading cause of death it can be prevented. Women usually have fewer heart attacks than men but after menopause women catch up to men in the number of heart attacks experienced.

So, what are the factors that lead to heart disease?
The most commonly recognized risk factors are:

1 Stress
2 Smoking
3 High levels of LDL cholesterol (bad cholesterol)
4 Low levels of HDL cholesterol (good cholesterol)
5 High Blood-pressure.
6 Obesity
7 Diabetes
8 Destructive form of amino acid called homocysteine
9 Heredity

The heart is the most crucial organ to sustain life and to keep it ticking efficiently, our priority should be to prevent its deterioration. The simplest Mantra for prevention of heart disease is; eat well, exercise and adopt a healthy lifestyle. This has been said countless times before and the simple truth is that those who do follow through with the advice enjoy a much healthier and longer life.

NOTE: Always check with your physician first before changing or implementing any sort of a diet or exercise program especially if you’re taking prescription or over the counter medicines.

Some factors to consider when adopting a healthier lifestyle include but not limited to: (also check with your physician)

1 Cut down on dietary fat and cholesterol

2 Check your blood pressure regularly

3 Don’t smoke (fortunately there are a lot of resources available for those wanting to quit).

4 Learn to meditate, this will lessen stress.

5 Exercise – Being sedentary is one of the biggest risk factors for heart attacks.

6 Control your weight – If you’re obese

7 Control your diabetes

Symptoms of a heart attack

NOTE: These symptoms may or may not indicate a heart attack. In any case medical help should be sought immediately because some heart attacks are the ’silent type’.

The American Heart Association lists them as:

-Uncomfortable pressure, fullness or squeezing and excruciating pain in the chest.
-Pain spreading to shoulder, neck, and arms. Specifically left sided neck and arm pain.
-Light headedness, fainting.
-Shortness of breath with little exertion.
-Profuse sweating.

The first hour is very critical. So, don’t waste time thinking its gas or flatulence. Act immediately and call 911 don’t waste time calling your doctor, he’ll most likely ask you to call 911 anyway. Heart disease can be easily prevented it’s just a matter of implementing a healthier lifestyle.

How To Eat For Your Healthy Heart

Your heart and nourishment. We know these things without a doubt – an eating regimen high in soaked fats will help raise your cholesterol, which is a hazard factor for coronary illness. Individuals that are large are more inclined to coronary illness. An eating regimen high in sodium may lift your circulatory strain, prompting aggravation and even coronary illness.

To help forestall coronary illness and enhance your wellbeing, put the tips underneath to great utilize.

Eat a lot of fish. Herring, sardines, and salmon are for the most part incredible wellsprings of Omega 3 fundamental unsaturated fats. Other fish are extraordinary to, in spite of the fact that Omega 3 may get your cholesterol down to a more beneficial level.

Picking solid fats and oil. Immersed fat will build the danger of coronary illness. It’s found in meat, margarine, and even coconut oil. You ought to evade them until the point when your cholesterol levels are down and you are at a solid weight. Indeed, even those that adoration red meats can appreciate fish and nuts for their principle wellsprings of protein.

Monounsaturated fats, for example, olive oils will help you to secure your heart. Olive oil is a perfect decision for cooking, dressing, or even as a plunging sauce.

A lot of fiber. Fiber can enable you to control your cholesterol. You can discover fiber in entire grain items to enable control to sugar assimilation also, which will enable you to keep your stomach related framework sound.

Picking sugars. Eating for your heart includes avoiding sugary nourishments, for example, treat, treats, cakes, and baked goods. Eating a great deal of sugar isn’t useful for your coronary illness by any stretch of the imagination. Sound sugars include entire grain breads, entire grain pasta, dark colored rice, and a considerable measure of vegetables. You should make foods grown from the ground the primary part of your eating regimen.

Sound cooking strategies. Mix browning and sautéing with olive oil or canola oil are both awesome techniques, as you shouldn’t plunge your nourishment in hitter and broil it any longer. In the event that you cook chicken, expel the skin and heat it in the broiler in thwart.

Rather than browning your fish you ought to dependably prepare it. Steaming your vegetables can help keep up the most supplements. You should utilize cream sauces or bunches of margarine any longer either. When you eat vegetables, have a go at crushing lemon squeeze on them or utilizing your most loved seasonings.

Exercise with best results

The problem of setting the training at a certain moment in the day is more serious than it appears to be. The choice of the period when we train depends on more factors.

It’s clear from the start that we cannot consider the period of three hours after every main meal, because this interval must be allotted to digestion only. Considerable physical effort is totally unadvisable in this period (blood must not be directed to the muscles, since gastric digestion has priority).

More exactly, people should train when their stomach is empty, but the level of glycemia must be constant. Considering a normal awake – asleep rhythm, there are two favorable moments when we can set fitness programs and training in general: one in the morning, between 10-12, and the other one in the afternoon, between 16-19.
Current practice in most of the sports confirms these periods as best for training.

Another argument for choosing one of these intervals for training is the body temperature, which now gets to its maximum. The second period (16-19) is even better than the first one from this point of view, because the temperature is higher and this enhances sport performance.

It is not advisable to train very early in the morning, right after waking up and before breakfast. However, there are authors who support the idea of having the training in this period. The reserves of glycogen are limited after the lack of food during sleeping and this is a reason for using the adipose tissue earlier in training than in other cases.

Unfortunately, at the same time, the stress hormones (cortisone) are secreted abundantly, so besides the adipose tissue, there is the risk of losing precious muscular tissue.

Another argument against this is the fact that body temperature is very low in the hours of morning, so no motion parameters (force, resistance, speed, mobility, skill) can be fully activated. Thus, a prolonged and tiring warming up would be necessary, hindering the actual training.

Everybody agrees that training before bedtime is not advisable at all, because they delay sleep a few hours, given growth of cortical activity and of body temperature.

This schedule can be adapted to any biorhythm and time zone and once automatism installed, effectiveness of training will definitely increase.

Heart Failure: Frequently Asked Questions

According to the American Heart Association, nearly five million Americans are living with heart failure and 550,000 new cases are diagnosed each year. Heart failure is a serious condition that often is misunderstood. The questions below are intended to help clear up some misperceptions about this condition and its complications.

Q. What is heart failure?

A. Heart failure does not mean that your heart has stopped or is about to stop. It is a serious condition in which the heart doesn’t pump blood through your body as well as it should.

Your heart still beats, but it pumps less nutrient- and oxygen-rich blood to the rest of your body. Because of this, heart failure can make you feel tired or weak. Heart failure also can cause swelling and fluid buildup in your legs, feet and even your lungs. Fluid buildup in your lungs often is referred to as “congestion,” which is why heart failure is sometimes called “congestive heart failure (CHF).” At times, patients may require hospitalization to treat a worsening, or an acute episode, of their heart failure symptoms.

Q. What are the symptoms of heart failure?

A. Some symptoms of heart failure include shortness of breath, frequent coughing, increased heart rate, heart palpitations (your heart may feel like it is racing), fatigue, weakness, swollen ankles and legs, loss of appetite and weight gain. Patients who experience acute episodes of their heart failure symptoms also may have extreme shortness of breath that leaves them gasping for air. Since they may have fluid buildup in their lungs, they may feel as though they are drowning.

Q. How are acute episodes of heart failure treated?

A. There are some common intravenous (IV) drugs that are commonly given to patients in hospitals to treat acute episodes of heart failure. They include diuretics, inotropes and IV vasodilators.

Please talk to your healthcare professional for more information.