Tag Archives: Physical exercise

Why Stretching Is So Important

9 Oct

Stretching is important to keep the muscles well circulated and healthy, too many people neglect it – myself included. Most days we spend in the same posture, sitting at the desk all day. If we do not stretch we make or muscles short and tight. Wich will lead to health problems like a stiff neck and shoulder or a headache and a sore back. Stretching increases your blood flow and flexibility, wich makes it more comfortable to perform physical activity. Stretching will also improve your posture. If we don’t stretch regularly we will increase the risk of aches and pain, caused by short, stiff muscles. It only takes few minutes each day to stretch.

7 Steps To Detox and How Can Detox Help Your Body

29 May

It seems like everyone is talking about how healthy it is to detox and how good it is for the body.  I’m not sure if that’s something for me but since I am turning towards healthier lifestyle, I’m willing to try various things to improve my general wellbeing. So as usual I’ve started searching for information about the process of detox. Experts say that everyone should detox at least once a year.

What is Detox

Toxins are substances that can harm your body. They derive from foods, beverages, alcohol, smoking, drugs and stress, and when in excess can leave a person feeling tired, sick and overweight. Detoxifying your body may be defined as cleansing the body from poisons and toxins that may have accumulated in the colon, lymph, lungs, gallbladder, skin, blood, kidneys and liver. Basically, detoxification means cleaning the blood. It does this mainly by removing impurities from the blood in the liver, where toxins are processed for elimination.   With natural detox methods you can apply to safely and effectively cleanse your body of these harmful toxins. The body eliminates toxins through the kidneys, intestines, lungs, lymph and skin. Detox gives the body a chance to get rid of these toxins making your body more effective in doing this job in the future.  If you have frequent, unexplained headaches or back pain, memory failing, brittle nails and hair, frequent allergies, acne or overweight, then it’s a signs that detoxification is needed. Nutritionists advice is to avoid using fast and extreme detox programs, they recommend to choose a safe, natural way to detoxify your system.

Detoxifying your body is a natural method which you can use to safely and effectively cleanse your body of these harmful toxins. Lessening the burden on the detoxification organs by reducing the body’s exposure to pollutions and toxins for s set period of time. A restricted, healthy diet accompanied by certain supplements will help us eliminate these toxins in our body.

Detoxification programs can vary greatly, between restricting intake to juice only to allowing only for a diet consisting mainly of vegetables, fruit and whole-grains.

  • 1. Use whole foods, such as fruits and vegetables and healthy fats, to improve your body’s ability to cleanse itself. Whole foods include grains (such as whole grain flours, brown and wild rice, quinoa); organic or minimally treated fruits and vegetables.
  • 2. Vitamin C supplement, it is a powerful antioxidant which helps detoxify or cleanse the body from harmful substances.
  • 3. Drink water – 8 – 10 glasses daily.
  • 4. Relax – stress and anxiety have negative affect on your body.Breathe deeply to allow  oxygen to your blood circulation.
  • 5. Dry skin brushing – it stimulates skin circulation, removes dead skin cells, improves blood and lymphatic circulation, and helps remove toxins excreted via the skin.
  • 6. The diet isn’t the only thing that can help. Regular exercises brings more oxygen-rich blood to your kidneys and liver, which allows them to eliminate toxins more effectively. Sweating also helps your body to eliminate wastes through perspiration.
  • 7. Saunas have been used for centuries as an effective detoxification tool for the skin.

Benefits of Detox:

  • Elimination of toxins and poisons that have been running through your body.
  • A cleansed colon that prevents constipation that may cause fatigue, lethargy and bloating.
  • Weight loss.
  • A strengthened immune system.
  • Healthier lifestyle.

Cons of Detox:

  • Some people experience limited weight loss, or weight that quickly returns once the detox is over once old habits return.

Why is Yoga good for You?

24 Apr

English: Vrksasana, the tree position, a Yoga ...

Many women at my workplace are practicing yoga. It started with only few women, but now there is a big group that’s started taking yoga classes. My coworkers praise it and say they couldn’t be without it now, knowing all the benefits of it. They say it makes them feel so good, but never mention what it is exactly that is so great about it. Since I’m curious by nature and wondering whether I should try it out myself or not. I have been reading a lot of articles about yoga and now I’m going to share my findings here.

Yoga is nothing new it has been practiced for more than 5,000 years.  Yoga usually include some form of breathing technique, physical poses and possibly a meditation technique. Yoga combines both body and soul. The main focus is to maintain balance between your body, mind and spirit. There are many different types of yoga styles such as Pilates yoga, Bikram yoga, Power yoga, Ashtanga yoga, Hatha Yoga and Hot yoga. These are just few of the many different styles of yoga being taught today.

The Health Benefits of Yoga:

    • Improves muscle tone, flexibility, strength and stamina – regular yoga practice stretches and tones the body muscles and makes them strong.
    • Mental health and physical energy improves – by practicing yoga you will not just get physically fit but also mentally and emotionally balanced.
    • Reduces stress, tension and anxiety levels – creates sense of well-being and calm.
    • Boosts self-esteem – when the body and mind are balanced you feel better about yourself.
    • Improves concentration – yoga gives mind and body harmony through combination of meditation and breathing technique.
    • Weight loss – more vigorous yoga styles can provide a better workout than gentle yoga to lose weight. Yoga increases persons mindfulness and the way one relates to their body. Therefor  individuals will become more aware of what they are eating and make better food choices.
    • Improves blood-circulation one of the benefits of doing yoga is the overall improvement in blood circulation. The focus on proper breathing during practice increases the flow of oxygen-rich blood.
    • Stimulates the immune system – Yoga poses massage organs and strengthen muscles; breathing techniques and meditation release stress and improve immunity.
    • Sleep improves – teaches you relaxation techniques, including breathing exercises and meditation which is very useful to help sleeping.
    • Pain decreases – long-term benefits include reduced back pain and improved posture.
    • Balance improves – yoga helps to improve the imbalance caused by incorrect use of our body parts by improving your posture.
    • Gastrointestinal function normalizes – because of improved blood circulation and the massaging effect of surrounding muscles speeds up the digestion.

Tree

How to Gain Optimal Health – step by step!

28 Feb

English: A picture of a collection of healthy ...

Are you determined to improve your health but you don’t know where to start – then you should read this. Here I’m going to summarize for you the best ways to gain your optimal health and reach your goals. Do you have what it takes to improve your lifestyle? If you follow these steps your health will improve gradually. You will notice the difference, not only will you look better, but also feel better about yourself.  It’s all up to you!

Every food we eat contains calories. The calories you consume in cannot exceed the amount of calories the body uses up. Many find it helpful to write down their daily diet in a food journal.  CalorieKing is a website which logs the calorie amounts for food you’ve eaten. You can put your recipes into this Calorie Count tool and then you will see how many calories each recipe contain. If you are not sure how many calories you require, then you can use this Calorie Calculator. The calorie calculator can be very useful for weight management.

  • Set your mind on it! You need to make a decision and be determined  YOU CAN DO IT!
  • Set reasonable goals for the week. Just take it week by week. Set goal for each week that help you reach your long-term goals. You can’t do it all at once, but you can add, little by little, good habits to your daily routine.
  • Drink 8 – 10 glasses of water each day. Other fluids count too, like green tea, milk and juice, but water is the best because it’s so clean from all chemical that it helps your body to flush out toxins. Eliminate soda and sugary drinks such as sports drinks and alcoholic beverages.
  • Exercise for at least 30 minutes each day. Walking, running, cycling and swimming are great to improve your endurance and burn calories. Exercising will give you muscles, which boosts your metabolism and helps you burn more calories.
  • Eat healthy, meat, poultry and fish with vegetables. You should eat vegetables and fruits every day. Remember you can’t gain weight from eating fruits and vegetables.
  • Healthy snacks. You should have things like small carrots, tomatoes, grapes, apples and bananas to eat when you feel need for some snack.
  • Keep daily food and exercise journal. This helps you to keep track of what you consume and exercise each day. Weight in at the end of the week and write it in the diary. This way you will see the result for each week.

Good luck to you on your way towards healthier lifestyle – gaining your optimal health.

How to Get Rid of Cellulite

31 Jan

English: Larger scale uneveness of the skin of...Cellulite is caused by a collection of fat that pushes into the skin’s upper layer giving a dimpled look. About 80% of women have cellulite, but men can also get it, although it’s not as common. Getting rid of cellulite can be tricky and takes both patience and time. There are two things that works against cellulite, that is to stimulate your circulation and diet. There is no need to buy expensive Anti-Cellulite Cream because researchers have discovered that none of these work – even though the producers claim they do miracles.

  • Drink water:  Drink six to eight glasses of water per day. Water keeps the skin hydrated and flushes out toxins.(which ultimately causes cellulite). You can also try herbal teas.
  • Eat foods that provide Lecithin and Protein:   Lecithin rich foods, so they’re great for getting rid of cellulite. Eat these foods daily as they restore the strength of dermal cells. Foods that is rich of lecithin are eggs, apples, soy, spinach, cauliflower, peanuts and Iceberg lettuce. Protein stimulates and strengthens the production of collagen and elastin which keeps cellulite at bay. Water retention can be part of the cellulite problem, but protein can help as it contains albumin, which helps absorb excess fluid. Therefore you should eat foods that contains protein, like  lean meats, poultry, fish, nuts, skimmed milk, pulses and tofu.
  • Cardio exercise:  It is proven to help you get rid of cellulite. Do exercises that target the buttocks, hips and thigh areas. Walking is one of the very best ways to slim your thighs and improve your general health and well-being. You should start walking at the pace that is right for you and then gradually quicken up your pace. Walking can burn off more than 300 calories an hour. You can walk to work, pop out at lunchtime for a brisk stroll or on a treadmill. Cycling, swimming and running are also great.  Use every opportunity you get in everyday life to be physically active, remember to take the stairs instead of the elevator,  to keep off the pounds and to get rid of cellulite as it stimulates circulation and keeps your skin smooth.
  • Use Scrub: Use a scrub every time you shower   Scrubbing your skin helps remove dead skin cells, stimulates circulation and boosts your lymphatic flow. It increases circulation and helps out the poor drainage in fat cells that causes cellulite. For the best results brush daily, using long strokes towards your heart.
  • Massage:  Good massage increases circulation and lymphatic drainage and breaks down adhesions, it also reduces stress. As a result in the skin tissues gets smoother and the body eliminates of excess fluid. Self massage for cellulite on the thighs or troubled areas, to stimulate circulation and break up fluids beneath your skin. Use your hands to knead the problem area. If you perform this on regular basis may be pleasantly surprised at the results.
  • Endermologie: This is a mechanical massage technique which is used to treat cellulite reduction and skin toning. It combines very firm massaging, rolling and sucking at the skin’s surface in an attempt to break up the fat cells that cause cellulite, boosts blood circulation and stretches the collagen fibres. A visible improvement can be seen after few session. The only downfall is that this treatment is expensive, but it works. I’ve tried it and it is gives very nice massage and is not painful, except around the joints. The result was great, I was very pleased with it and would go again if my wallet would allow it.
  • No smoking: Smoking can worsen cellulite as it cuts off your skin’s food supply and floods your body with toxins.

Deutsch: Cellulite am Oberschenkel

This is why sleep is so important

28 Jan

My sleeping beauties

 

The benefits of good sleep impact almost every area of our daily life. Adequate sleep is essential for performance and general health. Adults  need about 7 and 9 hours of sleep each night. Children need more sleep. Between the ages of 3 and 5 they should be getting 11-13 hours of sleep a night for optimal growth and development. Many researches has been done on the effects of sleep and the findings are the same. Good, deep sleep is crucial for physical renewal, hormonal regulation, emotional well-being and growth.

 

1. Keeps Our Heart Healthy:  Lack of sleep has been associated with increased blood pressure and cholesterol levels, both of which can lead to arteriosclerosis, which can cause heart attacks and stroke.

 

2. Reduces Stress:  Sleep can help lower blood pressure and elevated levels of stress hormones in your body. Therefor you feel more relaxed after a good night’s sleep.

 

3. Reduces mood swings: Insufficient sleep during the night can cause irritation and mood swings the following day.  If lack of sleep becomes a chronic issue it can lead to long-term mood disorders such as depression or anxiety. You’re even more likely to smile and be in a better mood when you’re well-rested.

 

4. Makes Us More Active: Energy levels are higher after good sleep and your mental awareness is more acute. You will be more likely to become physically active.

 

5. Can Help Us Lose Weight: People who sleep for less than seven hours per night are more likely to be overweight or obese, according to the National Sleep Foundation‘s.  If we lack sleep then the leptin levels in the brain lowers and raises ghrelin levels in the stomach. These hormones are responsible for regulating our appetite. Therefore we eat more, but this increase in appetite doesn’t lead to a craving for fruits and veggies.  Unfortunately the body craves for foods that is high in calories, fats, and carbohydrates when you lack sleep. If we, on the other hand, get enough sleep we balance those hormones and the cravings will stop. If you’re trying to lose weight then you should consider the benefits of sleep on weight control and make sure that getting enough sleep each day.

 

6. Memory aid: Sleeping time is the most important time for our brain to shape memories and make the connections, which can make it easier for us to retrieve those memories in the future.

 

7. Get Smarter: After a good sleep our mind regains focus and we can better tackle those tricky mental challenges. Studies show that a good night’s sleep improves learning.

 

8. Reduces Risk of Depression:  Good sleep helps us regulate serotonin levels in the body. Serotonin is a neurotransmitter that affects our mood. High serotonin levels create the feeling of happiness,  but low serotonin levels can create the feeling of sadness.

 

9. Helps Our Body to restore:  Sleep is the time for our body to restore and healing any damage caused by stress and other harmful exposures.

 

10.  It maintains a strong immune system: Ongoing sleep deficiency can change the way in which your immune system responds which  makes you more vulnerable to disease.

 

 

Tips to Reduce Stress on Busy days.

23 Jan

English: Watching a comedic television show he...

 

It’s a fact that being busy can burn you out. Therefor you need to look after yourself specially when your schedule is full, so that you can stay relaxed and healthy. Here are some tips to help you to reduce the stress, that don’t take much time out of your busy day.

 

  1.  Take 5 minutes in the morning to relax, stretch and breathe.  If you start your day in a stressful way, then you’ll probably feel stressed for the rest of the day as well. Therefore it is important to make sure your morning starts with 5 minutes of silence and ease.
  2. Breathe in and breathe out.  Remember deep breath, fill your lungs with air. While you’re sitting at the traffic lights or waiting for the bus, at work or in the store – just focus on breathing calmly and rhythmically. Studies have shown that deep-breathing is very effective in handling depression, anxiety, and stress-related disorders.
  3. 5 minutes time out.  Before you go home from work and start the engine of your car, just pause for few minutes. Clear out your mind, refresh your mind and then continue. If you travel on the train or bus then you can use the time for this.
  4. Try to walk few minutes every day.  Not only will the exercise be good for you, you also get some important fresh air and daylight. The lunch hour is ideal for this. Afterwards when you start working you will feel more focused and energetic. This is also an opportunity is to build exercise into your daily activities so you don’t have to stop for extra exercise at the gym later in the day, so it can save you some time.
  5. Ask for help or employ help.  Remember that those who share your household can also help with the cleaning and other tasks needed to be done. You don’t have to do everything yourself. You can even pay someone else to clean your home so you can have some extra time with your partner or family.
  6. Keep a planner. It makes your life less chaotic if you keep a planner. Make sure to write down every appointment you have and  make sure to schedule time for yourself.
  7. Laughter and fun is important.   It is important in busy life not to forget to have some fun. Laughter is also very important and can dissolve stress. Go out of your way to have laughter in your life. You can watch DVD’s of comedy or read some jokes. Play silly games with your children or share funny stories with friends or family.

 

How TV Affects your Child

12 Jan

English: A child watching TV.

I’ve been reading articles about how TV can have negative effect on children. According to the U.S. Health and Human Services news release, a study done by a doctoral candidate at Johns Hopkins Bloomberg School of Public Health has shown that too much television before the age of six could lead to possible behavioral problems later in life. According to them most kids like to watch TV and movies or play video games and use the computer. They often find it relaxing or entertaining. But too much time spent in those activities affects kids health and athletic ability. Kids who view violent acts are more likely to show aggressive behavior. If children who spend more than 4 hours per day watching TV, in the first years of life, the more likely to be overweight and less muscular according to a study by the University of Montreal. It will also affect how physically active he will be as an adult. TV watching can leed to obesity not only because it reduces children’s physical activity but also because it subjects them to ads wich are promoting foods with high fat and sugar content.

TV steals time from activities that actually develop the brain, like language, creativity, motor, and social skills. A child learns more efficiently from real interaction – with people and things, rather than things she sees on a video screen. School kids who watch too much TV also tend to work less on their homework.  When doing homework with TV on in the background, kids tend to retain less skill and information.

Adults must ensure that their children are watching appropriate programs. Parents needs to monitor the content of TV programs and set viewing limits to ensure that your kids don’t spend too much time parked in front of the TV. The American Academy of Pediatrics (AAP) recommends that kids under 2 years old should not watch any TV and those older than 2 should not watch more than 1 to 2 hours a day of quality programs. TV isn’t all bad. Kids can get help learning on public television, f.ex. about wildlife on nature shows. No doubt about it — TV can be an excellent educator and entertainer – if you choose the quality programs.

Parents needs to realise that the mind of their kids is like clay. It forms early impressions on what it sees, and these early impressions determine how they see the world.

The conclusion is that as kids get older, too much screen time can interfere with activities such as being physically active, reading, doing homework, playing with friends, and spending time with family. Quality, educational programs can be informative for your kids but parents needs to monitor the programs and set time limits.

How to Change Everyday Situations into Exercise

28 Nov

The cross trainer can be used to warm up muscl...

In everyday life it can be very difficult to find time for regular exercise. How can you find time to exercise for thirty minutes a day when you have so much to do already? Now there is no excuses left. If you don’t find time to exercise then you can use everyday situations to stay on track. Remember that you can split that 30 minutes into more sessions which you might find more manageable.

Housework can get your heart pumping and increase your blood circulation. Turn your housework into exercise by putting more effort into them. Clean the house, wash the car, sweep the sidewalk or patio with a broom, gardening –  all those activities can increase your daily exercise activity.

Watching TV. You can stretch while watching TV, do push-ups, sit-ups or lift light weights while you watch.

Fidgeting is one form of physical exercise that makes the body burn more calories. All of that spontaneous physical activity – the wiggling, shifting and pacing actually burns calories.

Exercise in the morning. If you wake up twenty or thirty minutes earlier than usual, then you can squeeze in some sit ups, a brief walk, jog or some weight training into your daily routine.

Increase your physical activity. Try to use every situation that you can to increase your physical activity. Use the stairs instead of the elevator and park the car further away the entrance so that you have to walk further. Walk fast towards the entrance instead of slowly. Those extra steps counts.

Use your lunch hour. Perhaps you could take a few minutes walk during your lunch hour. Walking is great for the heart, it relieves stress and helps to manage weight gain. You will also feel more refreshed and content with yourself afterwards. This will increase your effort at work.

Playing with your children can burn calories. This will not only give you some quality time with your kids, this can also be a great way to exercise. You can take them for a bike ride in the park or play some games requiring physical activity, for example basketball or play tag with them in the yard or you can even play exercise video games.

It doesn’t matter which form of exercise you choose or if you do it in sessions or not. Just remember – a little is better than nothing.

How my journey towards healthier lifestyle is going

24 Nov

Weight-walkingEver since october I have been on a journey towards healthier lifestyle. Little by little I have been adding healthier ways to my lifestyle by improving both my diet and physical activity. These are not quick fix solutions. I’m going towards a new lifestyle that will last. My goal is to keep those healthy habits for life.

I try to drink 2.5 liters of water each day. Fluids like tea, milk, sugar-free soda and juice counts too. This was a bit difficult for me at the beginning to remember to drink all that fluid. But now I always make sure to keep water bottle nearby so it’s going much better now.

I started drinking 1 – 2 cups Green Tea each day. Ever since I was pregnant with my first child I have been dealing with excess water in my body. Some mornings I woke up with swollen eyes and my ring didn’t fit my finger because they where so swollen and my feet too. Ever since I began drinking Green Tea I’m always peeing as the body is getting rid of all that excess water and I’m feeling better. I don’t wake up swollen like before. The conclusion is that Green Tea  works very well for those who have excess water in their body – I recommend it.

I have eliminated sugar and sweets from my diet. I really thought that this would be very difficult to follow through since I love the taste of sweets and pastries. Actually it wasn’t at all like that. As long as I eat 3 – 4 fruits each day and make sure to eat my all my meals on approximately the same time to keep the blood sugar balanced. If the blood sugar is balanced when the cravings for something sweet will automatically stop – at least that’s my experience.

Every day I try to exercise for 30 minutes but I usually do not do it all at once – just add it together at the end of the day. It has been quite challenging to find time for exercise, since I am a mother of four young children I do not have much time for myself. That’s why I try to make physical activity a part of my everyday life. I take the stairs instead of the elevator, I try to walk few minutes during my lunch hour and park the car further away from the entrance. This all adds up to 30 minutes each day.

I’m very relieved that I’ve started this journey. I feel that I am more energetic now than I was before I started this. I’ve lost 11lbs, since October since I began this journey,  which is a great plus especially since Christmas are coming soon.I look better and feel better. People are telling me that I do not look so tired like I did before. I will surely continue to improve my lifestyle for this is not a quick fix approach – this is about improving my health for the future.

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