TO KEEP THE BODY IN GOOD HEALTH IS A DUTY…
OTHERWISE WE SHALL NO BE ABLE TO KEEP OUR MIND STRONG AND CLEAR
When it comes to achieving overall well-being, you need to balance many key aspects of health, including diet, exercise, sleep, professional care, and socialization. Even just remembering to smile is a way to stay healthy and keep your blood pressure down.
In today’s quick-fix culture, it’s more important than ever to remember that a few simple lifestyle changes can transform your overall health.
healthhelp.in has been regularly posting about health, fitness and other related topics since in a world rife with nonsense hacks and cleanses, doing so is more important than ever. Below mentioned points are basic and essential to follow for long and healthy life.
Do something active every day – You need not put in heroic efforts, but you should use your body every day, whether that’s a fast-paced walk, a hike, or an hour in the garden. Decades of studies show that just 30 minutes of moderate to intense daily physical activity lowers your risk for heart disease, Alzheimer’s, depression, and many types of cancer.
Do stay engaged in life – Involvement in activities you find meaningful and groups you care about increases both quality and quantity of life. Studies show that individuals who have a strong sense of purpose—in other words, a reason to get up every day—tend to outlive those who don’t. Other research points to robust social interaction as critical for both mental and physical health.
Don’t overeat – Keeping calorie intake in balance with calories burned is critical. Obesity is one of the gravest health threats in the world. A recent study in the prestigious Journal of Medicine found that obesity has doubled in more than 70 countries since 1980 and accounts for more than 4 million deaths every year. Another study found that obesity is now the second leading cause of early death, behind only tobacco.
Don’t drink to excess – Excessive alcohol use is associated with a number of chronic diseases, such as liver cirrhosis, throat cancer, and cardiovascular disease. Drinking too much also impairs sleep and daily function. The good news is that if you enjoy alcohol, drinking reasonably—one drink per day for women and up to two for men—carries minimal risk.
Never Smoke – At this point, it’s common knowledge but bears repeating: There is absolutely nothing more damaging to health, wellness, and fitness than smoking. It is associated with dozens of types of cancer, as well as heart disease, dementia, and chronic obstructive pulmonary disease. According to the American Cancer Association, smoking causes one out of every five deaths in the United States, killing more people than alcohol, car accidents, HIV, guns, and illegal drugs combined. If you do smoke, there is some good news: According to the Centers for Disease Control and Prevention, your body literally starts repairing the damage caused by smoking within days of stopping.
A HEALTHY OUTSIDE STARTS FROM THE INSIDEClick here for Health and fitness are usually made to seem too complex.
If you read a lot of fitness magazines and blogs (as I often do), you’re told a confusing variety of complex advice. It makes your head spin.
You’re told that eggs, butter and meat are bad for you. Then another crowd will tell you those same things are actually good. Then you’ll hear running is good for you, and the bodybuilding and primal crowds will scoff at longer-distance running. You’ll hear that lifting weights is the best way to get into shape, and others will laugh at that. You’ll hear a million variations of the best workouts, of when to time your nutrition, of how to periodize your workouts, of how to measure fitness, of what supplements you need to take ….
It’s enough to make you want to give up.
Fortunately, fitness doesn’t have to be that complex.
In fact, you can boil it down to two simple rules:
1. Get your body moving on a regular basis; and
2. Eat a moderate amount of real, whole foods (with occasional indulgences).
If you stuck to those two rules, and stuck with them for a while, you’d get fit. Doing one but not the other will result in an improvement in health for many people (not all), but it would be an incomplete health. Do both most days of the week and you’re on your way to health and fitness.
The two rules above are all you need … however, most of us need a little more detail, so here’s a more complete set of simple fitness rules. As always, remember that 1) I’m not an expert — this is just stuff that’s worked for me; 2) this is for healthy adults — people with health problems should seek the advice of professionals.
1. Get moving. Try to do some kind of physical activity most days of the week (4 or more days if possible). If you have an aversion to exercise, don’t think of it as exercise. Just think of it as a way to get your body moving in some fun way. It can be dance, yard work, hiking, a nature walk, a swim, basketball, rugby, cycling, even housework if you do it vigorously enough. And it doesn’t have to be the same thing each day. You are recommended just for the sake of simplicity, that you do find a regular time slot you could do your daily activity, most days of the week. I prefer mornings but others enjoy lunchtime or after work.
2. Enjoy yourself. Whatever activity you choose, it has to be fun. If you don’t like it, move on to something else. Focus on the fun part, not the hard part. Or learn, to enjoy the hard stuff! Again, make it fun, or you won’t keep it up for very long. To make sure it’s not too hard, start easy. Focus on just getting moving and enjoying the activity. Start small, and build up with baby steps.
3. Slowly add intensity. Once you’ve been doing an activity for a little while, and you’re in decent shape, it’s good to add some intensity. But slowly — if you add intensity too quickly you’ll risk injury or burnout. So let’s say you’ve been doing some walking for a couple months — you should be ready to add a little jogging or fast-paced walking, in small little intervals. If you’ve been running, try some faster-paced intervals (take it easy at first) or hill workouts. If you’ve been strength training, be sure to add weights (safely) or decrease rest time or add more reps or sets. If you’re playing a sport, really speed things up, or focus on explosive movements. Intensity is a great way to get yourself in shape and have an effective workout in only 20-30 minutes. Here’s a great way to do bodyweight exercises with intensity: do a circuit of bodyweight exercises (such as pushups, pullups, squats, burpees, Hindu pushups, lunges or others) and do as many circuits as you can in 10 or 15 minutes. Next workout, see if you can do more circuits. It’s great!
4. Minimal equipment. There are a million different exercise gadgets out there, from ab machines to elliptical trainers to a whole slew of weight machines at the gym. Your rule should be: keep it simple. You can do amazing things with bodyweight exercises — in fact, if you are a relative beginner, you should start with bodyweight exercises for at least 6 months before progressing to weights. You don’t need cardio machines — just go outside and walk, run, bike, do hills, climb stairs, sprint. Even if you do weights, a barbell or dumbbells are all you need — stay away from the machines that work your body at angles it’s not meant to use (although cable machines aren’t bad). Even better, get outside and do sprints, pushups, jump over things, pick up big rocks and throw them, do pullups from a tree, climb up rocks, swim, do a crabwalk or monkey walk, take a sledgehammer or pick and slam it into the ground, flip tractor tires, and generally get a great workout with very little equipment.
5. Just a few exercises. Bodybuilding routines will have you doing 3-4 different exercises per body part. That’s too complicated for most people. Keep it simple in the weight room: squats, deadlifts, presses, chinups or pullups, rows. You can do a lot with just those lifts. Of course, you’ll want to mix it up eventually with some variations, but no need for 10 different ab exercises or things that focus on your rear deltoids or use swiss balls. If you’re doing bodyweight exercises, enjoy things like pushups, burpees, squats, lunges, pullups, dips, planks. Pick a few and do some circuits with little rest.
6. Eat real foods. One of the most important rules on this list, because if you don’t eat right (most of the time), it doesn’t matter how much exercise you do — you’ll get fat and unhealthy. Aim for real, whole foods that are as close to their natural state as possible. That means stay away from processed, refined, fatty, sugary foods. Veggies, fruits, lean meats, dairy, nuts, beans, whole grains, eggs, seeds. Prepare them yourself if possible — convenience foods often have added ingredients, as well as extra salt, fat, sugar and preservatives. If you follow this diet — with the plant foods making the bulk of the diet — it’s hard to go wrong.
7. Eat less. Most people eat too much, and eventually it shows up as fat. To lose that fat, we need to eat less — it’s really that simple. Of course, if you eat the real foods mentioned above, you’ll probably consume fewer calories, but even so, it’s smart to reduce how much you eat overall, at least until you reach a healthy level of body fat (and even then, you shouldn’t let it all go). One way to do that is by eating slowly and mindfully until you’re just satiated (not stuffed). Another way is to eat smaller meals and watch the portions. A third way, is intermittent fasting. However if you do it, be sure to consume the real food in moderate amounts, and reduce your calorie intake if you’re looking to lose fat.
8. Give it time. This is what gets many people — they expect to see results immediately, within the first month or so, because the magazines they read make it seem so instantaneous. But real fitness rarely happens this way — it’s a process and a lifestyle change. If you started out in really bad shape, really overweight, begin with ring habits like quit smoking and start running. A year later, run a marathon and be vegetarian. A year after that, Start exercising regularly, so you will make progress, but still long way to go. After some time, you will be in great shape — slimmer and more muscular and much healthier. But accept the fact that it takes time. You didn’t gain the fat overnight, and you won’t lose it that way either. Learn to enjoy the process, enjoy the activities, enjoy the healthy, real food, and you’ll get healthy and fit almost as an afterthought to this new, amazing lifestyle.
YOUR FUTURE IS CREATED BY WHAT YOU DO TODAY NOT TOMORROW
Shilpa Shetty Kundra’s Fitness rules –
Live a disciplined life – Commit to a lifetime of modification. A month or week’s commitment will not help you.
Meditate Daily – Do yoga for 40 minutes, atleast five days a week. If you do no have time then go to any garden and breathe it will make a lot of difference to the day that follows.
Plan three definite meals – Breakfast should be had between 8am to 9am. Start your morning with a glass of warm water with lemon juice. This alkalizes your body. Have your lunch between 12pm to 1pm, and dinner between 7.30pm to 8pm. Make sure your dinner includes some soup. Do not eat anything raw post 6pm, not even fruits. Do not have anything post 8pm other than water. Avoid aerated drinks and junk food.
Sleep for six to seven hours – Sleep is a prerequisite. Whatever you do — study, work or exercise — will not reach its full potential if you don’t recharge your body with a good night’s sleep.
Cook food with oils made in our country – Use coconut oil, mustard oil, groundnut oil, etc. Do not cook with olive oil. That is a complete no-no.
Substitute all white items with brown. Brown rice instead of white, brown sugar instead of white, brown bread instead of white, and so on. I also recommend seeded bread and sea salt.
Substitute cow’s milk with buffalo’s milk – It has more iron content.
Have a cheat day – For me, it is Sunday, when I eat anything I want without feeling guilty. It is about looking out for your mind over your body. If you eat and are not happy, it obstructs your digestion. So, follow a strict diet, but train your mind to think that what you eat will make you healthier.
FITNESS IS NOT ABOUT BEING BETTER THAN SOMEONE ELSE …
IT’S ABOUT BEING BETTER THAN YOU USED TO BEClick here Fitness Rules
Below are rules of fitness. I believe that any one of these tips in isolation could drastically improve your health, fitness, training or physique. Try to apply as many as you can and watch on as your body transforms into the lean and strong machine that you’ve always dreamed of …
1. Log Your Workouts – Tracking your workout is essential. It’s the only way you can truly judge if you are making progress. Plus, if you ever find yourself out of shape, you can check back with the training you were doing at the time and repeat it to regain the conditioning.
2. Mobility Drills – Exercise isn’t all about aesthetics, we also have to look after our body and ensure that our muscles and joints work fluently through a full range of movement. Daily mobility drills like stretches can help keep your body working as it was intended to. This one gets more and more important with every passing year.
3. Intermittent Fasting – Skipping breakfast could be the best move you ever make. Intermittent fasting or once a week can keep your body’s natural growth hormone active for longer, offset the ageing process and help keep you lean.
4. Eat accordingly – We all know there are recommended daily allowances for things like calories, but it’s easy to forget that our actual lives fluctuate rapidly from day to day. We rarely expend exactly the same amount of energy two days in a row, so it stands to reason that we should approach food intake on a day-by-day basis. If you exercise a great deal on Monday and do nothing but chill out and relax on Tuesday, you’re going to need more fuel on the Monday than the Tuesday.
5. Ice Baths – Taking an ice bath or hitting a plunge pool after a heavy training session can significantly speed up the recovery process. It squeezes the blood out of your muscles whist you’re in the water, meaning that when you get out your hit by a flood of brand new oxygen-rich blood. It’s agony, but it’s worth it!
6. Progression – Exercise is all about progressive overload, so don’t get caught up in a rut doing the same workout over and over again with no forward momentum. People who aim to ‘maintain’ often end up going backwards. Do more each time you work out – even one extra rep over an entire session is enough to represent progression.
7. Learn how to time your workouts – You have to be able to predict when you’ll get the most out of your training sessions. It’s an individual thing: you may find that you just don’t have the same output in the evening as you do in the morning, or vice versa. Experiment with different training times and find what works for you.
8. Use of supplements To Preserve Muscle – Usually supplements are not recommended, but there might be one that helps to protect your hard earned muscle that seems like a no-brainer. You can take one supplement in the mornings (due to intermittent fasting) as well as pre and post workout to prevent catabolism. Its such a small price to pay for ‘muscle insurance’
9. Train Your Legs – Don’t be the ‘every day is upper body day’ guy. So many make the mistake of never training their lower body and end up with an unbalanced physique, both aesthetically and functionally. Training your legs properly will raise your testosterone and growth hormone production and actually make your whole body more anabolic.
10. Train Your Glutes ( muscles of the buttock ) – So now you will start training your legs. But are you really training your whole leg? Do you realise how important your glutes are to your athletic performance, not to mention how attractive they are to the opposite sex? Ladies like a pert, toned bottom just as much as men do. Hit your glutes hard and regular. Use weighted lunges, deadlifts and hip extensions to develop the perfect man butt.
11. Train You Calves – After training glutes start with your calves. Nobody likes calf training, because, well, it hurts. There are so many nerves down there that genuine calf training if pretty painful- but when all is said and done, that’s no excuse to leave them off your agenda. Weighted calf raises once a week should be enough to bring them up. People notice calves, believe me!
12. Talk To Experts – Guess work is the worst thing you can do in the gym: it leads to poor results, and a lot of wasted time and money. If there’s a question you don’t know the answer to, just ask a pro. You don’t have to sign up with a personal trainer, just ask one in the gym or via email. Most love what they do and are pretty happy to help.
13. Get Your Mind Right – I once read a study that up to 13pc of gains from a workout can be the result of simply performing it mentally. Be focused and think about what you want to achieve. Get your mind in the game. Know your outcome for every workout and what your overall fitness goal is; your brain is more powerful than you think.
14. Avoid Crash Diets – Unless you have been at your ideal weight for some time and regularly eat balanced, healthy meals, you really have no business at all doing any kind of diet. And even then it would be to achieve an advanced goal like competing in an event or doing a photo shoot. Crash diets tend only to lead to a loss of muscle and are, by definition, temporary. Avoid diets at all costs and just focus on the basics of healthy eating.
15. Drop Your Ego – Nobody cares how much weight you lift. Nobody is watching and nobody is tracking. What does draw attention is terrible lifting technique. Lifting well beyond what you can handle just to look good in front of other people is pretty much the same as tattooing “I’m insecure about my strength” on your forehead. If you can’t bench, squat, deadlift and curl with immaculate technique, it may be time to drop down a weight, develop authentic strength and come back to lift heavier another day. If it really is respect you’re after, that’ll be how you earn it.
16. Get Outside – You don’t have to be cooped up in the gym for every workout. There are plenty of opportunities to get outside and train in the fresh air. Sprints, circuits and TRX workouts all provide a great opportunity to head to your local park and enjoy the fresh air.
17. Have A Mantra – When times get tough in the gym and you just don’t feel like you have the will to train, you need yourself a mantra to get you through. “You Never Know Your Limits Until You Push Through Them”.
18. Dress To Impress – Dressing well in the gym can make a big difference to how you feel. Feeling good in your gym kit adds motivation and makes you feel that all the effort you are putting in is worthwhile. You can also use it as an intrinsic motivator: if you only have tight fitting gym wear its pretty clear for all to see when you aren’t in shape, so you won’t stay there long.
19. Don’t Look For Shortcuts – Don’t go by philosophies about whether performance enhancers like steroids and potent thermogenics are inherently right or wrong. Neither should even be considered without truly earning your right to say that you have reached your natural potential the old fashioned way. If you are hoping to find the perfect physique in the bottom of a pill box, you are setting yourself up for a lot of disappointment.
20. Train In Phases – Your body gets used to the same exercise stimulus after about four to six weeks, grinding your progress to a halt. Switch stimulus by training in six week phases. For example, this could mean switching from a hypertrophy phase to a muscular endurance phase followed by a fat-loss phase. Plan your training 24 weeks in advance and always switch up to a new phase after six weeks. This is how athletes and bodybuilders train. Success leaves clues; follow what the pros do and you won’t go far wrong.
21. Get Over Setbacks Quickly – Everyone experience setbacks in life. Health and fitness is no different. The most common exercise setbacks are typically injury and illness. When you get struck down, rest up, recover, and when you feel like you can train again, return with vigor. Never get down in the dumps about a setback. Yes it’s frustrating, but time is going to pass anyway so the sooner you get back on the horse the better.
22. Oil The Machine – Exercise takes its toll on your muscles, joints and tendons so be sure to take steps to repair the damage. These might include using a foam roller, getting a sports massage, using cold showers and saunas for hot and cold therapy and just making sure you get enough sleep.
23. Basic Supplementation – There is a lot of debate as to whether supplements are worth the money we pay for them, or if they even work. The way I see it, the cost to benefit ratio is just too highly stacked in our favour to ignore. Because of modern transportation and supermarket logistics, by the time our food reaches us it often no longer contains the full spectrum of vitamins and minerals that nature intended. To account for this you are recommended that everyone take a multivitamin and a multi-mineral supplement. At such a low cost, why would you not want to take your shot at optimal health?
24. Cultivate Your Environment – Making progress isn’t just about what you do in the gym. It’s just as important to cultivate a living environment conducive to your fitness goals. Aim to create a system for healthy food delivery, make your supplements easy to reach for those early morning training sessions and make sure you have enough training kit on constant rotation. There’s no worse excuse for not training than having no clean kit!
25. It’s You vs You – Never be disheartened by the progress or condition of others. Everyone has their own genetic make-up, their own goals and their own demons. All you need to concentrate on is being better than you were yesterday.
26. Be A Mentor – Remember what it was like to be young and starting out in fitness? Or your first day in the gym? The experience you accumulate over time may feel unimportant to you, but it represents small nuggets of gold for someone starting out. Be available to those that need encouragement, help and guidance.
27. Don’t Get Boring – Sure, it’s great having a totally ripped physique and being the most muscular guy in the room. But don’t get so obsessed that it’s all you think and talk about. If you can’t lead a normal life because of your exercise goals, it may be time to stop and think. Dedication is one thing but obsession is never healthy.
28. Never Let Anyone Hold You Back – Peer pressure is a powerful thing, but you have to overcome it in pursuit of personal fitness. Remember that when people try to make you feel guilty for not drinking or for staying at home on a Friday night, they’re mainly doing it out of a sense of jealously. If you’ve decided that your fitness goals have number one priority in your life, don’t let the carping of others detract from them.
29. Get Compound – Never substitute tried and tested compound exercises in the name of isolation or the latest exercise craze. The classic exercises have earned their status because they’ve been tried and tested over time. Be sure that your strength training regime includes exercises such as squats, deadlifts, barbell rows, shrugs, lunges cleans and presses.
30. Avoid Over training – Over training occurs when you train too hard, too frequently and don’t get enough rest. Over training literally feels like having the flu and will completely take you out if you let it grab hold of you. Be sure to take adequate rest between workouts, especially when attempting intense programmes or coming back after a lay-off. If you start to feel fatigued, experience an elevated heart rate while resting, or feel like your workouts are deteriorating for no reason, it’s time to take a break.
31. Get Tested – The more you can learn about your body the more information you can act on to get the results you are looking for. Body composition, hormone analysis, food intolerance and metabolic gas exchange tests are all available relatively inexpensively given how much they can aid your training efforts.
32. Get A Training Partner – Enlisting the help of a friend to keep you focused and accountable can pay dividends over time. A great training partner gets you to the gym when you least feel like it, motivates you to train past failure and celebrates your achievements with you.
33. Relationships Do Not Spell The End – There is a curious phenomena which has been observed while working in the fitness industry: when men enter a long-term relationship, they let their training, physique and diet go to ruin. If you were in shape when you met your partner and you aren’t now, something is wrong. Think about it like this: if you were only in shape during the dating process, you were effectively erecting a facade. Obviously life hands us family demands and unforeseen circumstances than can affect training.
34. Avoid Ab Obsession – Revealing a rippling six pack is all about having low body fat. Too many people spend way too much time training their abs to oblivion and wondering why they never show. Truth be told, you need 10pc body fat or lower to have visible abs and that is best achieved through a clean diet and a steady mix of total body strength training and well planned cardio. Work your abs as frequently as you would any other body part; no more, no less.
35. High Intensity Cardio – When trying to get lean you are recommended two types of cardio: high and low intensity. High intensity provides a great way to increase the amount of calories burned throughout the day. Intervals, sprints and high intensity workout drills are all great options for that metabolism spike
36. Low Intensity Cardio – Low intensity cardio is defined as exercise that keeps your heart rate between 105-120 BPM. At this heart rate you might not burn as many calories as with the high intensity stuff, but you do burn a higher proportion of those calories from fat. Low intensity provides a great tool in your quest for leanness that won’t affect how you recover from your other workouts.
37. Sport Specific Training – We’ve come a long way from the days of one-size-fits-all resistance training. If you take part in a sport at any level you can vastly increase your performance by training specifically for it. For example runners may want to work on strengthening their legs and core to support them through a long run, whilst rugby players should be doing extra work on speed agility and quickness to improve their game.
38. Acknowledge Age, But Don’t Be Limited By It – No one can ignore the passing of time, but it’s simple enough to adapt training and account for changes in your body as the years pass. For example, it takes a little longer to recover in your forties and fifties than it does in your twenties, and you start to lose some muscle if you don’t actively work to maintain it. That being said, age is no reason not to have great health. Be the outlier and don’t allow the idea of ‘age’ detract from your goals.
39. Experiment – Don’t be afraid to experiment on yourself. Change your training stimulus and try new workout programs to see what works for your body. Do you respond best to jogging, sprinting or walking when trying to get lean? If you don’t know, you should find out – you may stumble on the blueprint to your perfect physique.
40. Train On An Empty Stomach – If training on an empty stomach can work for your schedule, you may stand to benefit from an instant increase in performance and gain an ace up your sleeve in the battle against body fat. It sounds counter intuitive, but fasting before exercise really can help: without a store of food to turn into energy, your body turns to its own fat cells, burning away some of the excess blubber. It also delivers a huge insulin spike after training, kick-starting the recovery process right when you need it.
41. Range Of Motion – Aim for a full range of movement with every exercise you perform. This allows more muscle fiber to be stimulated and damaged, meaning greater muscle growth. Controlling the pace of movement will also help.
42. Hydration – Perhaps one of the most overlooked principles of fitness. Even the smallest degree of hydration can significantly affect your exercise performance, mood and ability to problem solve. Remember that every single ailment humans are subjected to can be improved with water. So, it stands to reason that if we want to perform, we must stay hydrated.
43. Drop The Weight Worry – Unless you’re a boxer, what you weigh when you stand on a set of scales doesn’t really matter. Instead, the important aspect, in terms of feeling fit and looking good, is your body composition. Is your weight comprised of a lot of blubber or good, toned (and heavy) muscle?
44. Prepare For Running – While probably the lowest barrier to entry in terms of picking an exercise pursuit, running is not as simple as just heading out of the door – at least not if you want to optimise your body to perform. Running demands a lot of your body, especially over long distances. Head to the gym to develop your quads, glutes, hamstrings, calves, core and shoulders to make sure your body can withstand the strain running puts on it.
45. Visualise – Have an idea of what you would like your body to look like and hold that image in your mind. You can revisit the image whenever you need extra inspiration. It’s a very powerful technique that has worked for many of the world’s best bodybuilders – and, because it’s all in your head, no one has to know what you’re thinking.
46. Keep Nutrition Simple – Great nutrition doesn’t have to be complicated. Always opt for the highest quality food sources you can get your hands on. The closest you can get your food to the way it occurs naturally the better. Keep protein high to maintain muscle, opt for low glycemic index carbohydrates, try to get plenty of unsaturated fats and eat as many leafy greens as you like. Simple!
47. Take A week Off – Sometimes the best thing you can do for your body is nothing at all. After a really hard six week training phase, it’s usually a good idea to take a complete week off training. This allows your body to fully repair and recover from the gruelling demand you’ve put on it. If you really can’t bear to be away from the gym, opt for a 50pc week. No one can keep going full pelt for ever.
48. Pre & Post Workout Nutrition – Pre and post workout meals are probably the most important meals of the day. At least, they are the meals that should be most thoughtfully constructed. Ensure that your pre workout meal is going to provide enough energy to get you through the exercise by consuming high G.I food sources (like white rice and pasta) that will provide an immediate burst of energy. Post workout, you need to kick-start the recovery process so keep the high G.I carbs, but add protein and additional supplementation to start the repair process.
49. Have A Plan – Every time you enter the gym you need to have a plan. You should know exactly what exercises you are going to perform, for how many sets and how many reps you are aiming for. Without this you will waste time and possibly select the wrong exercises. The same applies to nutrition: every day you should know how many calories you need to consume.
50. Consistency Triumphs In The End – With all the advanced training principles, dieting secrets and magic bullet supplements at our disposal, the people who really succeed in fitness are the ones that keep things simple and consistent. After great workout and clean meal will trump any genetic or synthetic advantage over time. Decide where you want to be, take the first step and don’t stop until you achieve it. Honestly, it really is that simple.
IF YOU THINK THE PURSUIT OF GOOD HEALTH IS EXPENSIVE AND TIME CONSUMING, TRY ILLNESSClick here for Basic rules for healthy long life -
Being truly healthy is not just the absence of disease or illnesses. Good overall health is a balance of many aspects in life: a healthy diet, regular exercise, getting enough sleep, professional and personal care, and healthy social interactions. But with the many stressors in life, it can be quite challenging to maintain good health. Following fundamental steps will help you achieve better health and fitness.
Stay hydrated – Keeping yourself hydrated does not only fuel your cells, it also helps in regulating body temperatures and heart rate. Water is one of the main things you lose if you are doing an exercise and it is important to replenish what is lost to keep your body hydrated.
Calories do count – Calories in and out sums up a lot how well a diet works. General rule of thumb – if your goal is to lose weight you need to burn more than you are consuming every day.
Get to know your macros – Protein, fat, and carbohydrates. They all matter, and affect how quickly you see results. If your goal is to lose weight, stick to high protein and lower carbohydrate diets. When you do eat carbs, eat them after a workout. Get your fats from good sources like healthy oils and quality meats.
Food should be a nutrient, not a drug – Think of your body as a Ferrari. You want ot put in the best fuel you can atleast 80%-90% of the time. People often use food as an anti-depressant, and choose treats with little nutrient value that they think will make them feel better. Foods containing high-fructose corn syrup as well as sugar, fat, and taste enhancers can lead to behavioral reactions similar to those caused by drugs such as cocaine.
Your mind and brain need a breather – Taking a few moments out of the daily grind is essential to reduce stress, which makes you vulnerable to illness. Ways to give your mind and brain a “time out” include breathing exercises and meditation. You can elicit a “relaxation response” by performing diaphragmatic breathing, in which you hold your breath for a second, then slowly exhale through the mouth while focusing on a word or phrase
Recovery is as important as exercise itself – During exercise, recovery is an essential component that enables the body to adapt to the stress created by exercise, helps restore muscle glycogen, and allows for repair of body tissue. If you don’t recover, your pulse rate is going to go up every morning instead of down, and then you’ve got a problem.
Be Social – Social people are predisposed to better health. There are health benefits to being pro-social as opposed to focusing socially on the self. Social support and expressing love can improve overall resiliency, and your capacity to give social support also has a tendency to feed back to you and pay dividends to your own health.
Keep attainable, realistic goals – Mix some reality into your training plans as well as your aspirations for healthy living. Setting goals that aren’t attainable is a recipe for disappointment. When setting up a diet or exercise regimen, striving for an A+ rather than a B isn’t the best option. Getting a B+ is pretty damn good in healthy living.
Think long term, not short – It doesn’t matter about your weight or fitness a month from now or two months from now; it matters a year or two from now. Long-term health is more important than setting an arbitrary weight-loss goal for two months from now. People take these really short-term outlooks. They try hard and then quit.
Keep healthy snacks handy – Keeping a handy snack wherever you go is essential for your fitness goals. This is a very important reminder especially when you are traveling. The tendency to get hungry and overeat during pit stops when you drive for long hours or when you travel is a high risk. Just make sure to prepare or keep healthy snacks and always avoid junk foods when traveling.
Protein and nutrition are good for you – Protein is one of the major building blocks of the human body. Microscopically, your muscle breaks down after working out, but over the next 24 hours it rebuilds. The rebuild of muscle is where you gain strength, making protein a crucial part of this process. Proteins assist in speeding up recovery from the previous intense exercise. Lean meat is always a good source of protein. Green, leafy vegetables, and nuts are also good options if you are on a vegan or vegetarian diet.
ITS NOT A SHORT TERM DIET. ITS A LONG TERM LIFESTYLE CHANGE
ITS NEVER TOO EARLY OR TOO LATE TO WORK TOWARDS BEING THE HEALTHIEST YOU
THE BODY ACHIEVES WHAT THE MIND BELIEVES
DON’T FOCUS ON LOOSING WEIGHT , FOCUS ON BEING HEALTHY
DEAR UNHEALTHY SNACK, I’M STRONGER WITHOUT YOU
DON’T WISH FOR IT WORK FOR IT
Click here for Health and Fitness Myths -
Myth #1 – Thinner people are healthy, heavier people are not : You can’t tell how healthy someone is just by looking at them. It’s totally possible for a thin person to be completely sedentary (or a chain-smoker…or both). And it’s also possible that someone who technically has an “overweight” body mass index (BMI) to work out regularly, eat lots of healthy fruits and vegetables, and otherwise follow healthy habits.
Myth #2 – You need to drink 8 glasses of water a day : Nope. OK, yes, you should be drinking water throughout the day, and you’ll definitely be healthier if you drink water instead of drinks with a lot of added sugars (like soda, juices, and other sweet drinks). But everyone’s hydration needs are a bit different, and the specific number of eight glasses isn’t based on any actual research. General rule of thumb about staying hydrated: Drink enough water throughout the day so that your urine is pale yellow. The darker your pee, the more dehydrated you are.
Myth #3 – Natural is healthy, and chemicals are bad for you : Cyanide is found in nature, and water is a chemical compound (H2O, anyone?). Don’t pay too much attention to buzzwords. Instead, if your goal is to eat healthily, focus on eating more vegetables and fruits, ideally ones that aren’t covered in pesticides, as well as other whole foods. Less processing is generally better, because it means you’re eating more nutrients per calories. But the occasional processed food is also totally fine as part of a balanced diet.
Myth #4 – Breakfast is the most important meal of the day : The research on this is mixed, actually. Probably a better way to look at breakfast is: Are you hungry in the morning? If not, then don’t force food into your body when you’re not feeling it. If you are hungry, then you should eat — and if you choose something healthy (with a good combination of protein, fiber, healthy fats, and some carbs), all the better.
Myth #5 – You can ‘spot target’ certain body parts for weight loss – like blasting your belly fat by doing crunches : Unfortunately that’s not how it works. Working out specific muscle groups can make those muscles stronger, but doing a large number of crunches isn’t going to do anything to your belly fat. Ditto lunges and your thighs, and tricep dips and your upper arms. And so on. That’s because muscle doesn’t turn into fat: It grows and gets stronger underneath whatever fat you have. And you also can’t do any exercises that target particular areas of fat.
This all means that if you are trying to lose weight in a particular spot, you’ll need to reduce your total body-fat percentage through a mix of exercise and a modified diet.
Myth #6 – You shouldn’t exercise if your are pregnant : Actually, it’s perfectly healthy (and even recommended) for pregnant people to get regular exercise throughout their pregnancies, as long as they’re not pushing themselves harder than they did before they were pregnant.
Myth #7 – Taking vitamins and supplements will make you healthier : There’s growing evidence that you don’t need to take all the vitamins and supplements you think you need to take. You do need vitamins, but if you’re eating a balanced diet, you are likely getting what you need from your food.
Myth #8 – Doing hours of cardio – such as running : is the best exercise to do to loose weight : If you get on the treadmill in a steady state, your body will get back to its normal metabolic rate within a couple hours. That means you’ll return to burning the normal amount of calories that you usually do. But if you do metabolic resistance training, your “after burn” lasts a lot longer — for 24 to 36 hours (or more) after you stop exercising. Metabolic resistance training is actually a much more efficient way to burn fat than running or elliptical-ing for hours.
Myth #9 – Women who lifts weight gets bulky : Everyone’s body has a different response to different types of workouts, and some people are more prone to getting bigger, more noticeable muscles than others. But you’re not going to get incredibly jacked (like, muscle-mag jacked) unless you’re actively trying to. Metabolic resistance training with weights is actually a way more efficient way to burn fat than just doing cardio. And not to mention: Lifting weights is great for your health, for your heart, for your strength, and more.
Myth #10 – You are eating for two when you are pregnant : Most doctors recommend that you only eat about 300 extra calories a day when you’re pregnant — not enough food for two whole people.
Myth #11 – If you have a cold, you should take vitamin C to make it go away : While regularly eating foods rich in vitamin C before you get sick might shorten the duration of your colds, taking vitamin C after you’re already sniffling won’t do a damn thing.
Myth #12 – Detox diets or cleanses will purify your body of toxins : Nope. That’s what your liver and kidneys are for. As for detox diets that involve actual food — they may force you to eat more fruits and vegetables and whole foods than you normally do (which is good for you!), but you’re not flushing impurities out of your system. You’re just adding a lot more fruits and vegetables. And potentially not enough calories, depending on the diet.
Myth #13 – Working out will make you lose weight : Most studies show that working out alone, without dietary changes, won’t actually have any noticeable weight-loss effects. That being said, fitness + eating fewer/more nutritious calories is the healthiest and smartest way to burn fat and get in shape, if that’s something you want to do. But if you’re looking at which is more effective at losing weight — only working out or only eating less — eating less will win.
Myth #14 – Antibiotics will help a cold or the flu : Colds and flus are caused by viruses. Antibiotics only work on bacterial illnesses, and will be completely ineffective at making you feel better or shortening the length of your cold or flu. The only reason your doctor should prescribe your antibiotics for cold or flu is if your illness has progressed to a bacterial infection (such as pneumonia, for instance).
Myth #15 – Low-fat products are better for you than full-fat products : A lot of low-fat products might have added sugars or carbohydrates to make the food taste better (since so much of the good taste comes from the fat). Also, more and more research is finding that fat (at least the kind that isn’t trans-fat) isn’t the enemy anymore. As long as you’re not eating too much of it, a little fat in your diet can be good for you.
Myth #16 – Yoga is so gentle it won’t cause injuries : Be careful or you might be saying ouch instead of om. Researchers found that yoga can causes injuries often than anyone thought if not done rightly. Yoga has many benefits—from increased flexibility and strength to lower blood pressure. To avoid trouble, make sure you’re doing your poses safely, listen to your body, and let your instructor know about any existing injuries or limitations.
Myth #17 – Stretching before a workout is necessary : Reaching for your toes before a workout—aka static stretching, the stuff we were all taught to do in gym class—can actually cause injury. You should save that type of stretching for after your workout. Before working out, warm up with some light cardio and then do movement-based, dynamic stretches, like arm and leg swings, which properly prime your muscles and will provide the foundation for a better workout.
Myth #18 – machines are safer than free weights : Sure, with a machine, you won’t drop a barbell on your foot (or worse), but you could still hurt yourself. Machines that restrain the form can lead to chronic pain in the joints. Make sure that your range of motion is not compromised. No matter which technique you use, a pro should give you a lesson.
Myth #19 – Rest days aren’t necessary : You need recovery days for those muscles to rest, just like you need sleep every day. Think of your recovery days as days for your muscles to sleep. In addition to increasing your potential for muscle strains, stress fractures, and joint. Working out without the proper rest and recovery can lead to bigger issues like extreme fatigue, hormone imbalance, and mood swings. So take a day or two off after an intense workout, but make sure to incorporate movement in those days to stay limber and active.
Myth #20 – You can burn off last night’s fast food with a trip to the gym : Calories are not interchangeable, because foods aren’t all the same. So, unfortunately, those fries will be staying with you a lot longer than the side salad you probably should have chosen instead. The type of food you’re eating will cause your hormones to store or burn fat, boost or crash metabolism, and build or break down muscle.
Myth #21- No pain, No gain : There’s a difference between post-workout soreness and pain. The former is something called delayed onset muscle soreness (DOMS), which happens when you get microscopic tears in a muscle and inflammation. Do not push past the pain—listen to the pain to understand what your body needs. If you have tightness in your soft tissue, work on mobility on your recovery day. If your legs are sore, try upper body or cardio. And if you’re experiencing sharp, shooting, or persistent pains in your muscles, joints, or ligaments, it’s time to see a doctor.
Myth #22 – Hot yoga is the best yoga workout : People practicing hot yoga say they reap more benefits than they would with traditional yoga. But when you’re exercising for 90 minutes in a room that’s 105 degrees and 40 percent humidity, things can go really wrong. In fact, a recent study found that some participants’ core body temperature rose to 103 and one reached 104.1, which is medically concerning. As a result, the Council advised that participants increase their water intake and that instructors take more care to gradually adapt people to the heat of the room. So, be aware of the risks, and take a break to hydrate if you start feeling overwhelmed.
Myth #23 – The lower the lunge, the better the results : Lunges strengthen and tone your legs and butt, and they can actually help you avoid knee injury if done properly. If done improperly, you can extend too far and hurt your knees. The correction is simple: Don’t let your knee go out of alignment past the ‘toe line.’ Instead, keep the knee stationary over the ankle.
Myth #24 – Mental fitness has nothing to do with physical fitness : Your body affects your brain more than you may realize, especially as you get older. Researchers have found that older adults who did well on cardiorespiratory fitness tests also experienced more brain activity while learning and did better on memory tasks than their less-fit peers. And the more fit participants were, the more brain activity they exhibited.
We have posted many articles and posts related to health for benefit of all. In this posts we will show pictures related to health tips and quotes to inspire all and the same is for all ages.
Lets begin with tips and quotes for Newborn and babies !!
A STAR IS BORN !!!
A NEW BABY IS LIKE THE BEGINNING OF ALL THINGS WONDER, HOPE, A DREAM OF POSSIBILITIES
IF YOU CARRY YOUR CHILDHOOD WITH YOU, YOU NEVER BECOME OLDER
THE LITTLEST FEET MAKE THE BIGGEST FOOTPRINTS IN OUR HEARTS
THE MOST PRECIOUS JEWELS,YOU ‘LL EVER HAVE AROUND YOUR NECK, ARE THE ARMS OF YOUR CHILDREN
The Kitchen :
- Install Door Cabinet and Appliance lock
- Consider natural alternatives to chemical cleaning products
- Store plastic bags and foil out of reach
- Lock multivitamins and supplements away
- Keep breakables dishes and cutlery high up
- Watch for any dangling chords
- Cover exposed electrical outlets
- Keep small magnets off your refrigerators
The bathroom :
- Keep the toiled lid or invest in a toilet lid lock
- Remove toilet bowl cleaner
- Keep razors out of reach in the shower
- Lock medicines and supplements away
- Reduce your water heater temperature less than 120 Degrees
- Get a non-slip mat bath
- Check the screw covers on the base of the toilet
- Keep soaps and toothpaste out of reach
The Stairs :
- Get a baby gate
- Teach your child how to safely walk stairs
- Make sure you have a handrail
- Consider some carpeting or non-slip mats
- Keep stairways well lit
The Living areas :
- Consider carpeting to cushion fall blows
- Safeguards sharp coffee table corners and edges
- Check furniture sturdiness
- Make sure there’s nothing dangerous baby can climb
- Check window chords do not dangle too low
- Close off the fireplace
- Remove dangling cords around TV & Music systems
- Install electrical outlets an door know covers
- Install window locks
The Nursery Bedroom :
- Invest in a baby monitor
- Be vary of second hand cribs
- Put up a window guard
- Look at the crib with fixed sides
- Your baby doesn’t need a pillow
- Toy chests are dangerous for little fingers
- Keep the walls around the crib free of decorations
- Consider a glider over a rocking chair
- Take mobiles down as your baby becomes more mobile
Around the homes :
- Remember to keep doors closed
- Anchor wobbly furniture
- Keep heavy items safely
- Use a vacuum to help find small dangerous objects
- Keep pools and tubs covered when not in use.
Tips for babies –
D.Help your baby bond with dad – Make sure your baby has ample time alone with Daddy. His touch and voice are different than yours, and this will begin a bonding process and give you a break. Plus, it gets the baby used to being with someone other than you. The first few times can be hard. Make sure your baby is fed and well rested, as this will give you at least one or two hours before you’re needed again. Then leave Dad and the baby alone. If you stay nearby, make sure the baby can’t see or hear you, By allowing this time, your child will learn there is more than one way to receive comfort, which will help immensely when you leave your baby with a sitter or another family member for the first time. You could have your partner bathe her, put her to bed or just read or talk to her.
E. Crib Comfort – When your baby is about 2-3 weeks, she likes to sleep only on mom. Every time mom puts her in her bassinet ( crib or cradle ) after she fell asleep, she would wake up. She probably liked the warmth. So started wrapping a blanket around a heating pad and letting it warm up her bed while you fed her. After she was done and had fallen asleep, remove the heating pad and slip the baby between the folds of the warm blanket. She would snuggle right in. Pre-warming a blanket in the dryer also works.
F. Sleep Trick – When baby is about 2- 3 weeks old, she would cry and fuss because she was having a hard time falling asleep. Start rubbing her nose, and it will work. In fact, it will work every time. Start rubbing at the top and stroke it straight down to the tip, over and over. Her eyes would grow heavy and eventually close.
G. Let your baby lead the way – Being a first-time parent can be stressful – especially when everyone wants to put in their advice and what they’re telling you doesn’t feel right. It’s nerve-racking, but learn to ignore it and remember that this is your child. Naturally you couldn’t bear the thought of hearing him cry in hunger because it hadn’t been three hours since his last feeding. If you let your baby – not someone else – tell you when he is hungry or tired, you will find that he (and you!) will be much happier and healthier.
H. Baby’s first bath – After the baby’s umbilical cord stump falls off (generally by week 3), you’ll finally be able to give her a real bath. To keep the baby warmer, more comfortable and less likely to cry, place a warm washcloth over her tummy during the bath. It makes all the difference between a happy water baby and a miserable one. Your baby will start loving bath time.
J. Layer your baby’s crib – When a baby has a diaper blowout or upset tummy in the middle of the night, it can be hard on both mom and baby to have to completely unmake the crib or bassinet and change all the sheets – and all the fussing makes it that much harder to get the baby back to sleep. So put two layers of sheets and waterproof mattress covers on the crib mattress at a time (mattress cover, sheet, mattress cover, sheet). That way, just pull off the top two layers, change her and put her back in bed. No fumbling for clean bedclothes – and no 2 a.m. laundry detail!
T. Health Tips –
- Plan your first visit to the pediatrician to be within your baby’s first three to five days and then again when he is two weeks old.
- Expect your baby to lose between five to ten percent of his birth weight during his first week; he should return to his birth weight by the time he is two weeks old.
- Watch for common newborn problems such as jaundice, thrush, reflux, cradle cap, heat rashes, and baby acne.
- Avoid letting your baby stay in the same position for too long when on his back to avoid getting a flat head and learn about the importance of tummy time.
- Until your baby’s immune system is stronger (at least two to three months old) it is probably best to keep him from large groups of people (including daycare, malls, sporting events, etc.) or other sick children to minimize his exposure to infections.
- Know the signs and symptoms of illness: fever, decreased appetite, vomiting, irritability, and lethargy.
If nothing else, remember that everyone makes it through. Soon enough you’ll be rewarded with your baby’s first smile, and that will help make up for all the initial craziness.
TIPS AND QUOTES FOR TEENS
Road Map For Teens Health
3. Moisturizing – After toning, apply a moisturizer. Moisturizing keeps your skin healthy and prevents dryness. These three steps together are the very first and one of the most important steps to achieve flawless skin. Follow this routine every day for glowing skin.
4. Scrubbing – Scrub your face once a week with a gentle scrubber. This helps you get rid of the dead skin cells and promotes cell regeneration. It is best to use a homemade scrub with sugar as it is gentle on your skin.
9.Moisturize your lips – Do this as frequently as you can. This helps in avoiding drying them out. Avoid licking your lips as it makes them dry. And don’t peel the dry skin.
10. Oil your hair – Hot oil massages are extremely good for your scalp and hair and are relaxing as well. Do this twice a week to keep your hair healthy.
11. Don’t forget the conditioner – You might want to skip conditioning after the shampoo, but don’t do that. Conditioning protects your hair from UV damage and pollution.
12. Go easy on hair color – you are tempted to try the latest hair color trends – blond highlights, silver bangs – everything seems tempting. But straying too far from your natural hair color is not good for your hair. Try to keep it close to your natural hair color.
13. Clean your hair properly – Shampoos are meant for your scalp and conditioners for the shaft of your hair. No matter what your age is, this rule does not change. Shampooing the tips will end up stripping away too many natural oils, and applying conditioner to the scalp will make your hair greasy.
14. Look always before your leap – Don’t buy anything without testing it first. Different brands and types of makeup contain different ingredients. Always try it on your skin to find out whether it suits you or not. If possible, ask for samples at the store. Check if it is causing breakouts.
15. Consider your age – Some makeup tricks look good only on grown-ups. For instance, the gothic look with smokey eyes and dark lips suits the runway models, but at your tender age, and on your young face, it will look tacky.
16. Identify your best feature and enhance it – Have pretty eyes? Line them correctly to highlight them. Have full lips? Why not line them and put on some gloss or lipstick?
17. Avoid overdoing your foundation – Firstly, you should not use too much foundation on your skin. This is because your skin is tender and needs to breathe. Too much foundation clogs the pores and makes your makeup look fake and cakey. Secondly, if you have acne-prone skin, using foundation can worsen your condition. Ideally, you should use a concealer to hide the blemishes and a tinted moisturizer on your face.
Believe in ‘simplicity is the best policy’. But then, it’s not bad to experiment with fashion and makeup just a bit. Of course, overdoing anything will make you appear like a clown instead of a diva.
18. Know what suits you and stick to it – Those who blindly follow trends and are slaves of fashion can never be classy and chic. Know what suits you and stick to your signature style.
19. Try to strike a balance – Being a teenager gives you the liberty to experiment with styles and colors. While you can color your hair electric blue and wear a canary yellow shirt with lime green pants, and yet not get punished for it, rather learn how to strike a balance. Avoid mixing more than three colors in a dress. Also, if you are wearing printed or embroidered tops, wear solid skirts or pants.
20. Accessorize- Because they are your best friends! A pendant, earrings, bracelet, a watch or a hairpin adds a personal touch to your personality. Keep them handy and mix and match whenever possible. However, don’t overdo it. For instance, if you are wearing a blingy watch, avoid wearing any other accessory. Let it be the focal point of your ensemble.
21. Try layering – This is a fashion trend that never goes wrong and is easily customized. You can try layering funky and colorful clothes. For instance, a dark vest with a bright (floral and printed) jacket or a shirt with denim pants can never go wrong.
22. Belt it up – A suitable belt can transform the most mundane outfit into something chic. And if you use the belt in the right way, it will accentuate your figure and make your waist appear slimmer. A chunky wide belt over a cardigan or a low slung belt on a maxi dress or layered with a boyfriend sweater adds an eccentric touch to your attire.
23. Embrace the half tuck style – Tucking your tees and shirts in the right way is an art. And the half-tuck style is a favorite of all fashion-conscious teens. For the right impact and effect, tuck the front of your tee and let the tail hang.
Tips for simple and healthy life –
A. Things that inspire you
B. Things that make you happy
C. Your priorities for : Life, This year, This month, This week, Today
D. A meal plan for the week
E. Words of wisdom when times get tough
F. Things you love about yourself
G. Your To-Do List
H. Gift ideas for …
I. Things that are causing you stress
J. Key Dates – Birthdays, appointments, & more
K. Your happiest memories – So far
L. Your Bucket list
M. Who are your favorite people and why
Yoga Asanas for teens –
Yoga is a holistic exercise regimen that works well on the body, mind, and breath. Teenage is a time when there is a rapid growth spurt, and yoga only makes it better and easier by making the teen’s body strong and flexible. Yoga will not only help the kids develop a good posture, but also help them focus better and keep random thoughts at bay. Above all, yoga will empower the self-detesting teenagers to love themselves more.
Teenage is not easy. Body image issues, low confidence, and constant pressure plague the kids and bring their morale down. They must be trained to overcome these problems and take on tougher challenges. Yoga is an ideal training tool to help them fight off the demons, – Click here for yoga asanas that could help them do so.
Eat less CRAP -:
C – Carbonated Drinks
R – Refined Sugar
A – Artificial Sweeteners and Colors
P – Processed Foods
Eat more FOOD -:
F – Fruits and Veggies
O – Organic lean proteins
O – Omega 3 fatty acids
D – Drink Water
Healthy eating tips for your guidance –
Your health depends on the metabolism of your body. Digestion is one important factor that affects your health. What you eat and how you eat is very important for your health and proper growth and development.
A. Eat only if you feel hungry – If you eat only when you’re hungry, it helps in the secretion of gastric juices and digestive enzymes in the body. Wait for your body to feel hungry and then eat. You also need to make sure that you do not neglect your hunger.
B. Eat at regular intervals – Eating at regular intervals helps the body set its own time to release digestive enzymes. This makes digestion easier.
C. Wait for proper digestion of food – The wrong combination of foods can lead to indigestion. If you eat before the food that you had consumed earlier gets digested, it can create further complications in your body.
D. Eat a balanced diet – By a balanced diet, it means that you should include all the six tastes in your food – sweet, sour, salt, pungent, bitter, and astringent. An ideal and balanced diet is a perfect combination of all these tastes.
E. Have a pinch ginger and rock salt before your meals – It is suggested to have a small amount of rock salt along with a dash of lemon and ginger before you eat. This helps in proper secretion of digestive enzymes. Thus, it aids digestion and also stimulates the digestive fire. A dull digestive fire (Agni) is not capable enough to absorb the nutrients from the food.
F. Avoid cold beverages – Drinking cold beverages right before you eat extinguishes the digestive fire (Agni). Avoid drinking cold beverages such as iced tea, cold coffee, aerated drinks, and even chilled water before having your meals as they cause an imbalance in the digestive fire. Hence, it is best to have liquids either in the warm state or at room temperature.
G. Eat Calmly and comfortably – The speed of consuming food also has an effect on the quantity of food that you eat. If you eat fast, you will end up eating more, whereas if you eat slowly, eventually, you will eat less. Thus, you should eat neither too fast nor too slow. Maintain an average speed. However, if you’re on a weight loss program, you should eat slowly. Whenever you eat, make sure that your stomach and mind are relaxed. Your focus must be on the smell and taste of the food.
H. The quantity of food matter too – The quantity of the food should vary according to what you eat. For example, if you eat oily food, which is heavy to digest, eat only half the capacity of your digestive strength. But, if you’re eating light food, you can eat till you feel full. Do not overeat.
I. Eat at the right time – Make sure that you maintain proper meal timings. Try to finish your lunch at noon as during that time of the day, the digestive fire is at its peak, which will enhance digestion. Similarly, finish your dinner before sunset as late night dinners lead to indigestion and build-up of toxins in the body.
J. Drink water in between – Never eat food while you’re feeling thirsty. At the same time, you should never drink water if you’re feeling hungry. Similarly, you must not drink water immediately before or after the meal. However, you can sip a small amount of water while having food, but make sure the water is warm.
K. Give a finishing touch – Preferably you must finish your meal with a dairy product as it helps in reducing pitta. Thus, you can have a cup of yogurt or a glass of warm milk.
Try to incorporate these habits in your daily lifestyle and stay healthy!
Simple Tips to Stay Healthy –
We’ve been hearing the statement “Health is wealth” since our childhood. However, not all of us are acquainted with its literal meaning. It means that no matter how wealthy you are, if you are not healthy, there is nothing you can cherish in life.
Important tips for daily routine –
- Reduce sugar
- Eat lean protein
- Move your body
- Increase green leaf tea
- Manage stress
- Drink lemon daily
- Eat balanced meal every day
- Limit your screen time
- Get regular doctor checkups
- Get enough sleep
- Physical activity is very important
- Eat less salt
- Eat lost of fruits and veg
- Don’t skip the breakfast
- Drink water 8-9 glasses
- Eat less salt
- Wake up 15 minutes earlier
- Read for 20-30 minutes
- Write your daily to-do-list
- Maintain a good body weight
- Become happy and active
- Nourish your body
- Never stop learning
- Help others
- Be grateful
- Watch calories to maintain healthy weight
- Choose beverages wisely
- Choose a whole grain foods as a good source of fiber
- Don’t snack after dinner
- Don’t grocery shop hungry
- Exercise regularly ( 5 days a week at least 30 minutes)
- Eat plenty of raw food
- limit toxin exposure
- Avoid all genetically engineered foods
- Breathe deeply
- Stop eating when you feel full
- Go Organic
- Improve your posture
- Drink fruit and veg. smoothies
- Cut down on processed food
- Go for brown carbs Vs. white carbs
- Don’t drink alcohol
- Avoid trigger foods
- Avoid smoking
- Appreciate what’s good in your life
- Build and enjoy your relationships
- Learn from your mistakes
- Do not give up
- Discover and nurture your talents
- Cherish the ones you love
- Take short mental breaks
- Love yourself
- Live a life with purpose
- Live life with gratitude
IMPORTANCE OF HEALTH
Eating healthy foods and exercising regularly are challenges for almost everyone.
Its tough to find the time and motivation to devote to a healthy diet and workout
routine, and to balance those factors with other activities.
However, the mental and physical benefits of following a healthy lifestyle are significant,
and the bottom line is that consistently healthy choices leads to a healthy longer life.
Best Doctors in the world –
Want Glowing Skin ? Eat water
Fitness tips for Women –
Consistency is the key
Keep track of your daily routine
Strengthen your core
Don’t compare yourself to other women
Get a workout buddy
Follow a well rounded routine
Just get moving
Think of self care.Think of self compassion
Do more of what you love – hobbies, Interests, Sports Etc.,
Eat regularly nutritiously
The right supplements can help your heart, sharpen your immune system, and even improve your sex life. The wrong ones, however, can be ineffective or even harmful. You run into problems because most men are ‘prescribing’ these things themselves. Don’t take supplements with abandon. They should be used carefully, because taking in too much of certain nutrients can cause problems.
Whether it’s your weight, spotty skin, or those fine lines threatening to turn into full-blown wrinkles, we all have those nagging body issues that we wish we could get rid of by snapping our fingers or popping a pill. While the right supplement could very well fix those little flaws you see when you look in the mirror or feel when you step out of bed in the morning.
Although many of the miracle weight loss cures and wrinkle-fighters gathering dust on the shelves of your local drugstore are likely little more than well-packaged snake oil, plenty of the supplements on the market can actually help you shave off that spare tire, slow the aging process, or heat up your sex life — that is, of course, if you find the right one to suit your needs.
Fortunately, you don’t have to shell out half your paycheck testing every vitamin at the store to find out what will actually work for you — that’s where Eat This, Not That! comes in. Best supplements for every health issue, from heart disease to less-than-lustrous hair, making it easy to figure out what to purchase and what to pass up on your next shopping trip. Before deciding on any one take advice from your own doctor, since many supplements can interact with other medications—to fine-tune your strategy.
A dietary supplement, as defined by the Dietary Supplement Health and Education Act (DSHEA), is a product that:
- Is intended to supplement the diet
- Contains one or more dietary ingredients (including vitamins, minerals, herbs or other botanicals, amino acids, and certain other substances) or their constituents
- Is intended to be taken by mouth, in forms such as tablet, capsule, powder, softgel, gelcap, or liquid
- Is labeled as being a dietary supplement.
Click here for Supplements : A Scorecard
Dietary supplements are wildly popular. Million of people take at least one supplement, running up a collective tab of over billions of Dollars. It’s easy to see why supplements are such big sellers. The public has a legitimate desire for good health, and the supplement industry has a strong desire for good sales.
Medications are regulated by the FDA. Before a prescription or over-the-counter drug can be sold, the manufacturer must submit data supporting its safety and efficacy, and after the medication is approved, the FDA continues to monitor adverse reactions. Even with all these safeguards, problems still occur, prompting the FDA to withdraw many medications and to require strong warning labels on others.
Manufacturers can sell these products without submitting evidence of their purity, potency, safety, or efficacy.
For most claims made on product labels, the law does not require evidence that the claim is accurate or truthful. In fact, the FDA’s first opportunity to weigh in comes only after a product is marketed, when it can take action against products that are adulterated, misbranded, or likely to produce injury or illness. Since nearly all supplements are used without medical supervision or monitoring, most of the estimated 50,000 adverse reactions that occur in the United States each year go unreported.
How do we really know –
If a supplement’s label or ads won’t give you reliable information, how can you find out if a supplement can help — or, for that matter, hurt? Although it’s a slow process, careful, objective medical studies provide the guidance that counts.
In most cases, scientific investigations of supplements start with simple observational studies, in which researchers compare the health status of folks who take a particular supplement with the health of people who don’t take the supplement. It’s an important effort, but the results don’t always hold up. So the next step is to conduct randomized clinical trials, in which volunteers are assigned by lot to take either the supplement or an identical-looking placebo (“dummy pill”) while researchers track their health. In the best studies, neither the volunteers nor the researchers know who is getting the real thing until the code is broken at the end of the trial.
What do we know
Everyone wants to know if supplements can help. It’s a good question. Here’s where we stand today — but you should keep an eye out for new results, since recommendations will change as scientific studies trickle in. Unfortunately, in most cases, the studies have failed to confirm our hopes, though there are exceptions.
Many people take supplements in the belief that they will preserve health or ward off illness; many others use supplements in an attempt to treat specific conditions that have already developed. We’ll have a look at popular supplements in both categories, starting with preventive supplements used principally by healthy people.
Click here for What supplements should I take ?
It’s easily one of the most common questions, as supplements transformed from a niche market into a perceived quick fix for everything from fat loss to increasing your strength. Stop taking diet pills as supplements instead following effective supplements can help you reach your health and fitness goals faster.
1.Weight Loss – Your Goal : You want to lose that spare fat, feel better about yourself, and show those skinny jeans who’s boss. – GREEN TEA EXTRACT
Fighting the battle of the bulge can often feel like a futile effort when you see those pounds creep back on just months, weeks, or mere days after you lost them. Fortunately, there is a supplement that can actually help you shed those unwanted weight and keep them from coming back: Green Tea Extract. The results reveal that supplementation with catechin-rich green tea yielded a 12 percent increase in fat oxidation over a 24-hour period. If you’re worried that the potential caffeine jitters you get from green tea will outweigh the supplement’s benefit, never fear; research suggests that green tea has plenty of fat-burning potential in both its caffeinated and decaf forms.
- More Energy – That second (or fifth) cup of coffee isn’t cutting it and you need some energy fast. – VITAMIN B12
There’s no denying we’re in an energy crisis — and we’re not just talking about oil prices. Adults are sleeping less and working longer. While you could just hand over your credit card and open up a tab at your local coffee house, taking some B12 might just help you get the energy you need without all that extra caffeine. B vitamins have long been heralded for their energizing properties, and it’s no wonder why; B vitamins help your body extract nutrients from your food, turning them into usable energy. Even better, vitamin B12, or cobalamin, can help you fend off iron deficiency anemia, a major cause of energy suppression.
3.Lower stress – Your job is stressful. Your family’s stressful. Your finances are stressful. You need some serious decompression. – MAGNESIUM
While you can’t pop a pill due to workload at office or lighten your workload, you may still be able to find some stress relief in a bottle (and one that doesn’t contain any alcohol, at that). The results of a study found that, among a group of 264 patients, those given magnesium and plant extract supplementation reported significant improvements in their anxiety.
4.Increased brain function – Boost your brainpower and channel your inner genius. – RESVERATROL
If given the choice, who wouldn’t opt to be a few IQ points smarter, or retain their mental focus as they age? While we can’t promise that any supplement will help you figure out cold fusion, resveratrol seems like a pretty great choice when it comes to boosting your brainpower. A study by researchers reveals that resveratrol helped reduce memory loss and preserved cognitive function in Alzheimer’s patients. Resveratrol has also been linked to reduced belly fat and reduced overall weight, which links to improvements in the brain’s metabolic rate.
5.Softer Skin – Skin so soft babies will be begging for your secrets. – ALPHA LIPOIC ACID
Forget shelling out hundreds of bucks for skin products; the right supplement could be all you need to get that soft, smooth skin you’ve always wanted. Research suggests that ALA can attract and help your body filter out free radicals that can cause skin damage, and a study found ALA effective at increasing blood flow, potentially plumping up your skin and making it appear healthier and more youthful. Get the luminous complexion you’ve always wanted today by adding the Healthy Foods That Give You Glowing Skin to your menu!
6.Fewer Wrinkles – You want stop fine lines and wrinkles before they start and make those existing indicators of the aging process disappear. – VITAMIN C
We can’t turn back the clock, but we can make sure that the years aren’t being etched into our skin as we age. Research suggests that vitamin C may be an effective means of boosting skin’s natural collagen production and increasing the linking of fibroblasts, improving skin’s firmness and texture, too. Fortunately, Nature Made’s vitamin C supplements contain more than enough of the stuff to keep your smooth —just one pill packs as much vitamin C as you’d get in 20 oranges.
7.Better Heart Health – A healthier heart so you can stay active well into your golden years – OMEGA 3S
Heart disease is the number one cause of death in the world, killing more people than Alzheimer’s disease, diabetes, respiratory infections, HIV/AIDS, and car accidents combined, according to WHO data. Fortunately, fighting back is easy: just add some omega-3s to your routine. Research suggests that omega-3 fatty acids are an effective means of improving heart health and reducing your risk of heart disease. Even if you’re already dealing with heart disease, omega-3s may still provide some relief; omega-3s reduce the risk of hospitalization and death among people with heart disease by as much as 9 percent.
8.Healthier Teeth – Getting a smile so bright your friends will have to wear shades. – FOLIC ACID
While we’d never suggest you replace regular dental check-ups with a supplement, a little folic acid in your routine may make those trips to the dentist a whole lot more pleasant. Research suggests that supplementation with folic acid can help aid healthy tissue growth in the mouth while reducing the risk of oral lesions, thrush, and gum disease. For those who are trying to become pregnant, folic acid is particularly important; not only can it reduce the risk of spina bifida and neurological issues, it can also foster the development of healthy teeth and gums in utero.
- Lower Cholesterol – Getting your cholesterol in such good shape that your doctor high-fives you on the way out of your visit. – GARLIC
It may be less-than-ideal for your breath, but when it comes to your cholesterol, garlic can’t be beat. Fortunately, you don’t have to risk scaring off others with your garlic breath to get those benefits; garlic pills will do the trick, too. Research published suggests that garlic can help lower bad cholesterol, slashing your risk of heart disease and stroke along the way. And when you’re ready to get those cholesterol numbers down even further, add cholesterol-lowering Foods with Fiber to your menu.
10.Silky hair – Hair so silky and shiny you could use it as a mirror. – VITAMIN E
Those lush locks you’ve always wanted can be yours before you know it —no pricey shampoos or salon treatments required. Popping a couple vitamin E capsules can help promote the growth of healthy scalp tissue and reduce inflammation that can lead to flaking, dryness, and dull hair. Even better, you can break open those capsules and rub the vitamin E directly on your hair for a deep conditioning treatment that can help ward off split ends.
11.Less Acne – Skin that’s clear, calm, and bears no resemblance to the hormonal mess you were dealing with in high school. – VITMIN B2
From hormones to sweat to environmental pollutants, there are countless factors that can keep even the most vigilant face-washers seeing spots pop up on their skin. The good news? Vitamin B2 might just be what you need to heal what ails you. A deficiency in B2 (also known as riboflavin) has been linked to breakouts, as well as redness and inflammation of the skin.
12.Improved Gut Health – A healthier gut, improved metabolism, and a stronger immune system, to boot – LACTOBAILLUS ACIDOPHILUS
Hosting 70 percent of your immune system, your gut is a major control center in your body, but not everyone knows how to keep their gut bacteria happy and fruitful. Fortunately, supplementing your usual food with some lactobacillus acidophilus can help you keep your immune system, belly, and metabolism healthy by promoting better gut health. Lactobacillus is a beneficial bacterium which promotes the growth of healthy bacteria in the gut, making your body more effective at digesting your food, improving your immune health along the way as the good guys in your gut grow in number.
13.A Healthier Vegan Diet – A complement to your vegan diet that ensures you’re getting all the nutrients you need. – IRON
Yes, you can get all the nutrients you need from a vegan diet, including protein, despite all the family members, significant others, and strangers on the internet who insist that’s not the case. However, a vegan diet can leave some adherents low in iron, putting them at risk for energy-sapping iron-deficiency anemia and other health issues. The good news? A vegan-friendly iron supplement, can help boost your iron levels, your energy, and keep you feeling healthy and strong.
14.Less Depression – Some relief for those blues that have been getting you down. – VITAMIN D
That low mood may be an easier fix than you expected. Not only has vitamin D deficiency been linked to low, depressive moods, research that study subjects provided vitamin D supplements had significant improvements in their mood over just a five-day period as compared to a placebo group. While vitamin D supplementation may help some, if your depression is feeling too big for you to handle on your own, make sure you consult your doctor.
15.Better Sex – A sex life so hot you can barely drag yourself out of bed for work. – L-Arginine
The only thing that can spice your relationship up more than some lacy lingerie and a little mood music? L-arginine. A study reveals that L-arginine can help fight erectile dysfunction, and other research links it to reduced stress, helping you relax and get in the mood. And make sure you’re not killing your sex drive before you get things started by nixing the Foods That Kill Your Sex Drive from your routine.
16.Reduced Cravings – The ability to walk past a bakery window and not give those croissants a second thought. – CITRUS POLYPHENOLS
A little spritz of citrus in your water can help you fight those cravings, and adding a citrus polyphenol supplement to your routine can help you say no to those salty and sugary snacks tempting you, too. Studies suggest that the scent of citrus can help reduce food cravings, and even if you’ve already indulged, those polyphenols may be able to reduce the impact of your less-than-perfect food choices. Research reveals that citrus polyphenols can actually help reduce the damage caused by diet-induced obesity.
17.Fewer Headaches – The ability to break free of those headaches, whether triggered by hours spent at your computer… or a bar – NIACIN
While it may be impossible to eliminate headache triggers entirely, you can head them off at the pass by adding some niacin to your routine. Niacin can help dilate blood vessels, reducing your headache symptoms along the way.
18.Better Eyesight – Clearer vision and a reduced risk of macular degeneration as you age – BEAT-CAROTENE
Keep those peepers clear and bright by adding a vitamin A supplement today. Beta-carotene is not only an effective means of lowering blood pressure, thus lowering your risk of cataracts, the 2001 Age-Related Eye Disease Study found beta-carotene effective at slowing the rate of age-related macular degeneration, so don’t bust out those bifocals just yet.
19.Improved Fertility – An easier time conceiving so you can start on the road to parenthood stat. – SELENIUM
Having kids can be stressful, but making them shouldn’t be. To improve your chances of conceiving, try adding some selenium to your supplement round-up. Researchers found that selenium supplementation increased sperm motility in more than 52.6 percent of study subjects with fertility issues.
20.Better Sleep – A better night’s rest so you feel refreshed, recharged, and ready to face the day – MELATONIN
Sleep is relaxing, it’s energizing, it’s great for your metabolism, but every year, the amount of sleep the average adult gets is waning. Before you go to your doctor for a prescription pill, head to your local pharmacy and grab some melatonin instead. Multiple studies confirm melatonin’s effectiveness at increasing sleep quality and duration, so if you’re finding yourself tossing and turning at night, it’s high time you pick up a bottle.
Click here for Top Supplements
An abundance of pre-packaged convenience foods, hours spent on devices such as computers and cell phones, more time sitting and less time spent outside. Our modern, on-the-go lifestyle often includes fast food, less sleep, more stress, and abundant amounts of coffee. Most of us need a little help.
The 21st century has brought with it some unique health challenges. Stay healthy in the modern world with these supplement strategies, designed with millennials in mind.
Even healthy diets contain nutrient gaps. Thankfully, you can count on a daily multivitamin to help fill in those gaps and provide your body with some valuable nutritional insurance. Gender and age-specific formulas make the right multivitamin choice for your specific needs even easier.
2) Fish Oil
If oily/fatty fish like salmon and anchovies are not a part of your regular diet at least twice a week, then it may be worthwhile to supplement with fish oil—a source of the heart healthy EPA and DHA omega-3 fatty acids. EPA and DHA also help support flexible cell membranes.
3) Vitamin D
Vitamin D is an essential fat-soluble nutrient that supports bone, teeth, muscle and immune health. However, due to the limited food sources rich in vitamin D, over 80% people fail to meet their daily intake needs for vitamin D, making it a “nutrient of public health concern”.* A simple blood test can help you determine what your vitamin D level is and whether a supplement would be beneficial. At the next appointment with your health care professional, be sure to discuss your current vitamin D level and supplement needs.
Your bones contain 99% of your body’s calcium, and meeting the recommended level of calcium intake daily is important for bone health––now and as you age. Milk, yogurt, green leafy vegetables and cheese are great sources of calcium, and approximately three servings a day are needed for you to meet the Recommended Dietary Allowance (1,000 mg to 1,200 mg for adults). This can be challenging for many individuals; therefore, a calcium supplement can help fill in this key nutrient gap.
Probiotics are live bacteria that help support a healthy digestive system, which is important to overall health. They are often referred to as “good” or “beneficial” bacteria based on their beneficial activity in the body. They naturally exist in cultured or fermented foods such as yogurt and certain cheeses. Dietary supplements containing live probiotics are a way to help support regularity and healthy digestive balance.
6) Vitamin C
Sixty percent of adult men don’t get enough vitamin C in their diets, according to Clinical Nutrition study. Vitamin C helps protect your cells from the tissue-damaging free radicals produced by exercise. It also helps heal wounds, and it’s key to production of the collagen found in ligaments and tendons.
7) Vitamin D3
Vitamin D3 is the most bio-available form (most readily available for absorption in the body). The sun’s rays, when absorbed by the skin, convert to D3 in the body; however many countries do not get enough sun year round. Studies have shown that high doses of vitamin D3 supplements – more than 800 IU/day – can have great benefits.
8) Coenzyme Q10
CoQ10 is well-known as an inflammation fighter. Inflammation in often the root cause of excess pounds, arthritis, headaches and heart disease. Daily doses of 100 mcg of CoQ10 have been shown to improve many of these conditions – but be sure to choose a soft gel over the powder capsule.
9) Eye-Health Anti Oxidants
Consider this: the average American now stares at screens for a total of 10 hours per day. Computers and cellphones have brought us the world at our fingertips and allow us to communicate like never before. However, our electronic devices also emit blue light, which causes free radical damage and, over time, may cause serious damage to the eyes. Protect your peepers with antioxidant supplements designed for eye health. One of the best: Ocuguard Blutein Protection contains lutein, zeaxanthin, astaxanthin, and fucoxanthin, derived from kelp; these eye-specific antioxidants have been shown to fight free radicals, absorb blue-green light, and protect the eyes from damage.
Nutrient-dense mushroom formulas are great to take daily for energy, immune health, and mental stamina. Two standouts for millennials: Lion’s mane, particularly amyloban, one of the mushroom’s active ingredients, has been shown to support memory, mental focus, concentration, and brain nerve cell health. Cordyceps, a medicinal mushroom rich in health-boosting polysaccharides, has been used as an effective energy booster in traditional Chinese medicine for centuries. Japanese researchers at the University of Fukui reported that cordyceps contains anti-fatigue properties.
Anxiety and depression are more prevalent in our modern-day society. The American Psychological Association reports that 12 percent of millennials have an anxiety disorder, and 19 percent have been diagnosed with depression. And between work, money, and job stability, Gen-Xers have their fair share of stress too. L-theanine, an amino acid found in green and black tea, has a measurable calming effect on the brain, increasing the body’s production of GABA and dopamine, neurotransmitters that induce feelings of well-being. Other stress-busting supplements to consider: tulsi, also called holy basil, reduces stress and anxiety; magnesium is a natural muscle relaxant and can reduce stress and improve sleep; and passionflower has been shown to effectively treat nervousness and anxiety.
Potassium can lower your risk of stroke and heart disease, and counteract the effects of too much sodium. It’s found in bananas, raisins, leafy greens, oranges, milk, and more. Bottom line: Consider a supplement if you’re taking potassium-depleting diuretics for a heart condition, or if you’re African American, a group that’s at higher risk for hypertension and heart disease. Keep in mind that too much potassium can be harmful to older people and people with kidney disease.
13) Vitamin E
Vitamin E is an important antioxidant that plays a role in protecting cells from free radicals, strengthens your immune system, and can help slow macular degeneration. It’s found in foods like wheat germ and sunflower seeds.
Once upon a time, researchers thought this antioxidant could protect the heart, but newer research hasn’t found that it can prevent cancer or lower risk of heart attack or stroke. And too much vitamin E through supplements can increase risk of bleeding in the brain.
Forget the supplements and get E your vitamin E from food (oils like safflower, peanuts, eggs, fortified cereals, fruits, and green, leafy vegetables).
14) Take a pass on Plastic
Plastic is ubiquitous in the modern world. It encases nearly everything we consume, from water bottles to convenience foods. What’s alarming is that these plastics contain phthalates, chemicals that leach out into our water and food. These phthalates mimic estrogens, which can cause hormone imbalances in the body. They can affect reproductive organs and hormones, especially in prepubescent males. Some have been linked to breast and other cancers, allergies, obesity, thyroid, and other hormonal disruptions. Phthalates disrupt the endocrine system, which is responsible for hormone production and metabolism, among other important functions. Aside from avoiding bottled water and making sure not to microwave or store foods in plastic containers, help to flush phthalates out of the body by taking glutathione. Glutathione is known to aid in the metabolism and detoxification of endocrine-disrupting compounds. Also be sure to assist your body in detoxifying these chemicals by eating a lot of organic cruciferous vegetables, and sweat out toxins with exercise and/or a session in a sauna.
15) Vegan Protein Powder – 1 Scoop per day – To round out your daily dose of supplements, a heaping scoop of Vega (or another vegan protein powder) to fill in any nutritional gaps in your diet. Any brand that packs 20 to 25 grams of plant-based protein is ideal, so you can enjoy this extra boost in a post-workout cookie, your morning smoothie, or these bliss bites.
Support your health by enjoying the benefits of essential nutrition from vitamins, minerals and supplements. Consult with your health care professional to learn how these top supplements can support overall health.
Click here for Best Supplements for Women –
Is your day to day schedule getting tiresome? Feel tired on a day you have barely done anything? This could mean that your body is not getting its required amount of vitamins from your daily diet.
While a balanced diet is certainly the best way to nourish your body, popping those colorful pills can also help make you feel fresh and energized. Dietary supplements provide your body with the requisite nutrients and minerals in the form of vitamin pills and capsules.
Dietary supplements can never replace a normal diet. They must be taken with your regular diet to boost health, replenish lost nutrients in the system and boost overall fitness of the body. It takes at least fifteen days before the effects of a dietary supplement manifest itself, so the course has to be followed strictly if you are to derive any benefit from a diet supplement. Listed below are the best vitamins and minerals supplements available in the market today that claim to boost immunity, improve body metabolism and give you overall fitness.
It is advisable to consult a nutritionist or your general physician to pick the right supplement for you.
Supplement your diet – Women of every age, height, weight, and activity level have at least one thing in common: We need certain nutrients that our bodies don’t make, but require to function properly.
Most experts agree the best source of essential nutrients is whole food: We get a wide variety of nutrients from eating fruits, vegetables, whole grains, and healthy fats, often in perfect proportions, We rarely over or under do it.
That being said, it’s difficult to know with 100 percent certainty that we’re getting precisely enough nutrients to fend off symptoms of deficiency and related illnesses. Stage cue, supplements! Taking specific supplements is like insurance for those instances when you accidentally consume your weight’s-worth of sweets and call it dinner. And if you have or are at risk for a vitamin and/or mineral deficiency, as may be the case for pregnant women or vegetarians, then your doctor may need to intervene by recommending a supplement.
Your choice to take a supplement depends on your diet and doctor’s recommendation. “When considering supplements, women need to think bones, babies, and bellies, Sufficient bone density is needed to prevent osteoporosis, an adequate store of folate is essential for fertility and fetal development, and a healthy waistline lowers the risk of cardiovascular disease and other chronic diseases. Women must also load up on the nutrients that are essential to prevent chronic diseases in the future.”
We recommend best supplements for women. Show the list to your doctor to determine which supplements are right for you.
Iron – What it does
Carries oxygen in the body; aids in the production of red blood cells; supports immune function, cognitive development, and temperature regulation; is essential for proper cell growth.
Why you need it
Slacking on your iron intake causes your body to reduce the production of red blood cells, causing anemia. This can lead to unrelenting fatigue and shortness of breath while doing activities that aren’t very strenuous, as well as difficulty maintaining body temperature and decreased immune function, which increases susceptibility to infection. What’s more, blood loss during your period depletes your body’s iron stores, so it’s particularly important for women with heavy periods to eat iron-rich foods or take supplements.
Where to find it
Lean red meat, chicken, turkey, fish, cereals, beans, whole grains, and dark-green leafy vegetables.
CALCIUM – What it does
Makes and keeps bones and teeth strong; helps muscles and blood vessels contract and expand; secretes hormones; and sends messages through the nervous system.
Why you need it
Your body needs calcium to build and maintain strong bones. Thus, calcium consumption is important for aging adults, particularly postmenopausal women whose bone breakdown exceeds formation, resulting in bone loss and increased risk of osteoporosis over time. “Women start losing bone density in their twenties,” says nutrition professor. “Calcium is your single best defense, and you should start taking it now.”
Where to find it
Dairy products such as milk, cheese and yogurt, and dark-green leafy vegetables such as broccoli and kale.
MAGNESIUM – What it does
Maintains normal muscle and nerve function; keeps heart rhythm steady; supports a healthy immune system; keeps bones strong; helps regulate blood sugar levels; promotes normal blood pressure; may play a role in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes; and is known to be involved in energy metabolism and protein synthesis.
Why you need it
Magnesium is needed for more than 300 biochemical reactions in the body, but there are other reasons you won’t want to run low on it, including deficiency symptoms such as chronic or excessive vomiting and diarrhea, and migraines. “Blood vessels in your brain constrict, and receptors in the feel-good chemical serotonin malfunction. If you suffer from Crohn’s disease or another gastrointestinal disorder that makes it difficult for your body to absorb nutrients, you may be at risk for magnesium deficiency.
Where to find it
Green vegetables (like okra), some beans, nuts, seeds, and unrefined whole grains.
BIOTIN – What it does
Aids in the formation of fatty acids and blood sugar, which are used in the production of energy for the body; and helps metabolize amino acids and carbohydrates.
Why you need it
While a lack of biotin is rare, getting sufficient amounts staves off signs of deficiency including hair loss, brittle nails, and a scaly, red facial rash. Luckily, these you can alleviate these symptoms by boosting your biotin intake, which also helps neurological symptoms, such as mild depression, in adults.
Where to find it
Cauliflower, liver, avocado, and raspberries.
OTHER B VITAMINS – What it does
Help the body to convert food into fuel for energy; contribute to healthy skin, hair, and eyes, and proper nervous system functioning; maintain metabolism, muscle tone, and a sharp mind.
Why you need it
Deficiency of certain B vitamins, often referred to as B complex vitamins, can cause a host of awful symptoms: It can cause anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor growth in children, and birth defects. You don’t want that.
Where to find it
Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many cereals, and some breads.
VITAMIN C – What it does
Facilitates normal growth and development and repairs bodily tissues, bones, and teeth; helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels; and functions as an antioxidant to block some of the damage caused by free radicals.
Why you need it
Vitamin C’s healing and antioxidant powers make it essential. Signs of vitamin deficiency include dry and splitting hair; gingivitis (inflammation of the gums) and bleeding gums; rough, dry, scaly skin; decreased wound-healing rate; easy bruising; nosebleeds; and a decreased ability to fight infection. A severe form of vitamin C deficiency is known as scurvy. Despite its rep as a cold fighter, C has never been proven to prevent or cure the sniffles, but the antioxidant is believed to boost your immune system. It is also often used as an ingredient in skincare products since vitamin C can boost your body’s collagen production to help reduce wrinkles and can also firm up and moisturize your skin.
Where to find it
All fruits and vegetables, particularly citrus fruits, red pepper, and broccoli. The synthetic variety is known as ascorbic acid.
VITAMIN D – What it does
Promotes calcium absorption necessary for bone growth; modulation of cell growth; neuromuscular and immune function; and reduction of inflammation.
Why you need it
Without sufficient vitamin D, bones can become thin, brittle, or misshapen, leading to osteomalacia, or a softening of the bones, which can weaken muscles, too. Vitamin D deficiency has also been shown to play a role in the development of type 1 and type 2 diabetes. In good news though, evidence suggests that vitamin D may provide some protection against colorectal and possibly other cancers.
Where to find it
Flesh of fatty fish, such as salmon and tuna, and fish liver oils, with small amounts in beef liver, cheese, and egg yolks; and vitamin-D-fortified milk and orange juice.
Note: While vitamin D occurs naturally in very few foods, most people actually meet at least some of their vitamin D needs through exposure to sunlight.
GRAPE SEED EXTRACT – What it does
Treats health problems related to free radical damage, including heart disease, diabetes, and cancer.
Why you need it
Stay young from the inside out! Preliminary animal research has shown that it may protect brains in ways that fight against future age-related dementia, as well as decrease the development of skin cancer due to UVB radiation exposure. In pill form, it also helps maintain collagen and elastin, two building blocks of smooth skin.
Where to find it
Capsules, tablets, and liquid form.
FLAX SEED – What it does
Used as a laxative; helps reduce total blood cholesterol.
Why you need it
Flax seed is said to lower cholesterol levels, boost the immune system, and protect against cancers, including breast cancer. Note that flax seed oil contains only omega-3 fatty acids and not the additional fiber or lignans available through the seed, but its health benefits are undeniable, so make sure you are getting enough.
Where to find it
Click here for Herbal Supplements
Echinacea to prevent colds. Ginkgo to improve memory. Flax seed to lower cholesterol. The list of herbal remedies goes on and on. Herbal supplements, sometimes called botanicals, are one type of dietary supplement available for purchase. Herbal supplements aren’t new — plants have been used for medicinal purposes for thousands of years.
But herbal supplements generally haven’t been subjected to the same scientific scrutiny and aren’t as strictly regulated as medications. For example, although makers of herbal supplements must follow good manufacturing practices — to ensure that supplements are processed consistently and meet quality standards — they don’t have to get approval from the Food and Drug Administration (FDA) before putting their products on the market.
Yet all herbs — including herbal supplement products labeled as “natural” — can have medication-like effects. Anything strong enough to produce a positive effect, such as lowered cholesterol or improved mood, is also strong enough to carry risk.
So it’s important to investigate potential benefits and side effects of herbal supplements before you buy. And be sure to talk with your doctor, especially if you take medications, have chronic health problems, or are pregnant or breast-feeding.
Are herbal supplements safe?
Herbal supplements are regulated by the FDA, but not as drugs or as foods. They fall under a category called dietary supplements. The rules for dietary supplements are as follows:
- Manufacturers don’t have to seek FDA approval before selling dietary supplements.
- Companies can claim that products address a nutrient deficiency, support health or are linked to body functions — if they have supporting research and they include a disclaimer that the FDA hasn’t evaluated the claim.
- Companies aren’t allowed to make a specific medical claim. An example of a specific medical claim might be, “This herb reduces the frequency of urination due to an enlarged prostate.”
- Manufacturers must follow good manufacturing practices to ensure that supplements are processed consistently and meet quality standards. These regulations are intended to keep the wrong ingredients and contaminants out of supplements, as well as make sure that the right ingredients are included in appropriate amounts.
- The FDA is responsible for monitoring dietary supplements that are on the market. If the FDA finds a product to be unsafe, it can take action against the manufacturer or distributor or both, and may issue a warning or require that the product be removed from the market.
These regulations provide assurance that:
- Herbal supplements meet certain quality standards
- The FDA can intervene to remove dangerous products from the market
However, the rules don’t guarantee that herbal supplements are safe for anyone to use.
These products can pose unexpected risks because many supplements contain active ingredients that have strong effects in the body. For example, taking a combination of herbal supplements or using supplements together with prescribed medications could lead to harmful, even life-threatening results.
It’s important to talk with your doctor before using herbal supplements.
How do you know what’s in herbal supplements?
The FDA requires that the labels of all herbal supplements include this information:
- The name of the herbal supplement
- The name and address of the manufacturer or distributor
- A complete list of ingredients — either in the Supplement Facts panel or listed beneath it
- Serving size, amount and active ingredient
If you don’t understand something on a supplement’s label, ask your doctor or pharmacist for an explanation.
An easy way to compare ingredients in products is to use the Dietary Supplement Label Database, which is available on the National Institute of Health’s website. The database has information on the ingredients for thousands of dietary supplements sold in the United States. You can look up products by brand name, uses, active ingredient or manufacturer.
How do you know if herbal supplements’ claims are true?
Manufacturers of herbal supplements are responsible for ensuring that the claims they make about their products aren’t false or misleading and that they’re backed up by adequate evidence. But they aren’t required to submit this evidence to the FDA.
So be a smart consumer. Don’t just rely on a product’s marketing. Look for objective, research-based information to evaluate a product’s claims.
To get reliable information about a particular supplement:
- Ask your doctor or pharmacist. Even if they don’t know about a specific supplement, they may be able to point you to the latest medical guidance about its uses and risks.
- Look for scientific research findings. Two good sources are the National Center for Complementary and Integrative Health and the Office of Dietary Supplements. Both have websites that provide information to help consumers make informed choices about dietary supplements.
- Contact the manufacturer. If you have questions about a specific product, call the manufacturer or distributor. Ask to talk with someone who can answer questions, such as what data the company has to substantiate its products’ claims.
Who shouldn’t use herbal supplements?
If you have health issues, it’s essential that you talk with your doctor before trying herbal supplements. In fact, in some high-risk situations, your doctor will likely recommend that you avoid herbal supplements altogether.
It’s especially important that you talk to your doctor before using herbal supplements if:
- You’re taking prescription or over-the-counter (OTC) medications. Some herbs can cause serious side effects when mixed with prescription and OTC medications, such as aspirin, blood thinners or blood pressure medications. Talk to your doctor about possible interactions.
- You’re pregnant or breast-feeding. Medications that may be safe for you as an adult may be harmful to your fetus or your breast-feeding infant. As a general rule, don’t take any medications — prescription, OTC or herbal — when you’re pregnant or breast-feeding unless your doctor approves.
- You’re having surgery. Many herbal supplements can affect the success of surgery. Some may decrease the effectiveness of anesthetics or cause dangerous complications, such as bleeding or high blood pressure. Tell your doctor about any herbs you’re taking or considering taking as soon as you know you need surgery.
- You’re younger than 18 or older than 65. Few herbal supplements have been tested on children or have established safe doses for children. And older adults may metabolize medications differently.
Safety tips for using herbal supplements
If you’ve done your homework and plan to try an herbal supplement, play it safe with these tips:
- Follow supplement instructions. Don’t exceed recommended dosages or take the herb for longer than recommended.
- Keep track of what you take. Take only one supplement at a time to determine if it’s effective. Make a note of what you take — and how much for how long — and how it affects you. Stop taking the supplement if it isn’t effective or doesn’t meet your goals for taking it.
- Choose your brand wisely. Stick to brands that have been tested by independent sources and having FDA certification.
- Check alerts and advisories. The FDA maintains lists of supplements that are under regulatory review or that have been reported to cause adverse effects. Check the FDA website periodically for updates.
Click here for Beware before buying ( Caveat Emptor )
We are proposing a conservative, evidence-based approach to evaluating supplements. It’s sound advice, but it’s often hard to balance sober scientific judgments against simple, forceful claims for health in a pill. In the final analysis, the decision is yours, so we’d like to offer a few additional cautions:
- Beware of extravagant claims; if it sounds too good to be true, it is usually not true.
- Beware of testimonials and endorsements, especially from celebrities. Even the most sincere, well-meaning success stories offered by friends and relatives without financial incentives can’t establish a product’s safety or efficacy.
- Beware of the idea that if a little is good, more is better. Although vitamin A is essential for health, for example, doses that exceed the RDA (3,000 IU a day for men, 2,330 IU for women) increase the risk of fractures. And as noted above, a high intake of folic acid may increase the risk of certain tumors.
- Beware of meaningless terms. The list includes all-natural, antioxidant-rich, clinically proven, anti-aging, and other vague but seductive claims that a product will promote heart health, prostate health, sexual prowess, energy, weight loss, fat loss, muscle power, and the like.
- Beware of interactions between supplements and medications. Always tell your doctors and pharmacists about any supplements you take and ask specifically about potential interactions with your prescription and over-the-counter medications.
- Beware of adulterated products. The FDA has withdrawn over 140 products that were laced with undisclosed pharmaceutical ingredients. Perhaps the most shameful example was PC-SPES, a supplement that was heavily promoted to treat prostate cancer. PC-SPES is long gone, but other advertised supplements are still at large. Products touted for sexual performance, weight loss, and athletic performance are the most likely to be contaminated with medications.
- Beware of products that contain less — or more — than they claim. Since you won’t have the protection of FDA oversight, it’s hard for you to know what you’re actually getting. In general, products that are voluntarily submitted for approval by private organizations like the United States Pharmacopeia (USP) or NSF International are your best bet.
Supplements, not substitutes –
Until (or unless) better oversight is available, supplements are likely to remain the Wild West of American health. At present, only a few are likely to help, some may do more harm than good, and most will be little more than expensive disappointments. But false hopes can be toxic in their own right if they keep you from taking good care of yourself or getting the medical care you need. So even if you take supplements, be sure to eat well, exercise regularly, and work with your doctor to keep your cholesterol, blood pressure, and blood sugar in good control. And while you’re seeing your doctor for check-ups, screening tests, and treatments, be sure to tell him about all your supplements. Many men are reluctant to tell physicians that they use alternative or complementary therapies, but full disclosure is important for health, particularly since supplements can have adverse interactions with medications.
Myths about Supplements
Every day we’re bombarded by information about healthy eating and nutrition from friends, family, the media and web sites. But when it comes to nutrition, misinformation is everywhere. It’s important to separate fact from fiction.
Following points sets the record straight on common myths about vitamins and supplements.
Myth #1 – Dietary supplement aren’t regulated : Dietary supplements live in the middle ground between conventional foods and drugs. This special niche is subject to a set of strict and detailed regulations, the government agency is responsible for protecting the public’s health. Dietary supplement manufacturers are required, by law, to make sure their products are safe, meet specific quality standards, and are labeled accurately.
Myth #2 – Vitamins, Minerals and Supplements are ‘Magic Bullets’ for good health : If only there were a few pills we could take to prevent all diseases and guarantee good health for a lifetime! While a lovely dream, the reality is that wellness requires a multi-prong approach over time. Vitamins, minerals and supplements may provide important benefits for certain people, but, taken alone, don’t guarantee good health.
Myth #3- Everyone can get the nutrients they need from diet alone : Experts state the best way to get the nutrients we need is through food, but it’s not always possible to accomplish this – even with planning, patience and knowledge about micronutrients. That’s why millions of people rely on vitamins and supplements to obtain the nutrients they might be missing from their meals.
Myth #4 – All Multivitamins are the same : There’s no legal definition for “multivitamin.” Manufacturers apply the term to any product supplying two or more vitamins (minerals, phytochemicals and herbs too). Nearly 70 percent are “one-a-day” types; 16 percent, B-complex blends; and 14 percent, “antioxidant” mixes. Products in the same group (e.g., B-complex) varied wildly; many provided megadoses of some nutrients. Read labels to find a “multi” that doesn’t exceed 100 percent of the Daily Value (DV) for any nutrients.
Myth #5 – What’s listed on the label is what’s really in the product : Supplement manufacturers must list each ingredient (and its quantity) in a product, but they don’t have to prove the accuracy of these lists. Limited in resources, the FDA doesn’t check that what’s inside a product jibes with what’s on its label, either. Often labels don’t match contents: 30 percent of “multivitamins” tested by an independent nutrition product testing service and consumer watchdog group, were “off” for at least one ingredient. Some delivered doses well below those listed on the label; one was tainted with potentially dangerous levels of lead. Buy products with a certified seal-such as the USP seal or certification from an established brand.
Myth #6 – Calcium is calcium : Vitamins and minerals occur in different forms-all of which may not function equally. A 2005 study showed that an orange juice fortified with calcium citrate malate was absorbed 48 percent better than one fortified with the same amount of calcium in a different form. Manufacturers don’t have to prove that nutrients they add to foods are actually absorbed. A dietitian can help you pick products likely to be well absorbed.
Myth #7 – Structure / Function claims are backed by solid science : Structure/function claims (e.g., “Zinc helps maintain immunity”) describe what an ingredient is intended to do in the body. Often, the research behind the claim has no scientific consensus. “Claim-featured” nutrients sometimes are included purely for marketing. Watch out for “buzz word” nutrients and claims that appear too good to be true.
Myth #8 – “Studies have shown.” Means that clinical research conclusively showed whatever statements follows : Most studies that “show” a vitamin/mineral supplement provides a health benefit are observational ones, which survey people about various behaviors (e.g., diet, exercise, supplement use), then use statistical analyses to id Surveys show that supplement users tend to practice other healthy habits, too-eating lots of vegetables, shunning cigarettes and exercising regularly-so it’s hard to tease out a single protective factor. Identify links with disease. Supplement makers don’t have to say how scientifically conclusive their studies are.
Myth #9 – The Food and Drug Administration approves all Dietary supplements : Supplements do not need to be proven safe by the Food and Drug Administration. In fact, the FDA’s role takes place after the supplement is on the market. Dietary supplement companies are required to report adverse events to the FDA, and then the FDA may take action. There are examples of supplements, which was taken off the market after serious adverse events were reported.
Myth #10 – Most people need to take supplement : Most adults can get all their needs through a well-balanced, healthy diet, full of fruits, vegetables, lean proteins and whole grains. However, in cases of deficiency that cannot be solved through food alone, taking the specific vitamins and minerals in which you’re deficient can help fill the gaps. If you are deficient in a vitamin or mineral, you may need to add supplements. However, if you are in the normal ranges, there is no need to spend money on supplements.
Myth #11 – More supplementation is always better : With supplements, the adage “too much of a good thing” applies. Toxicity can occur with water-soluble vitamins, fat-soluble vitamins and minerals. How much you need of any given vitamin or mineral should be determined by your health care provider. Typically, patients don’t require taking any more than the recommended daily amount of that nutrient.
Myth #12 – Supplements never interact with drugs : There are some supplements, especially herbal supplements, that can interfere with medications, making your medications more or less effective, that taking some medications and supplements together could cause unwanted side effects. However comprehensive drug interaction information does not exist for all supplements.
Myth #13 – Supplements always contain what their labels say : A supplement can claim it contains 100 percent of your RDA needs, but in fact it can contain as little as 10 percent, when choosing supplements, you opt for ones that have undergone third-party testing. Finding supplements that are third-party tested is doable, but it can prove challenging.
Myth #14 – Supplements always do what they say they do : Supplements can improve health in those with deficiencies, but not every available supplement carries the benefits it claims. Currently, dietary supplements cannot lawfully claim to treat or prevent a disease, according to the FDA. However, some supplement companies skirt the line of what is allowed.