Tag Archives: diet

Unlocking Your Health Through Vital, Practical Means

Standard
Unlocking Your Health Through Vital, Practical Means

When it comes to optimizing and even unlocking our best health, it can be hard to know where to begin. Sometimes, it can seem most evident in the mini-decisions we make each day. Choosing to walk up the stairs at work rather than take the elevator, for instance, can burn off a few calories and get our heart pumping in a way it might not have otherwise. Adding this up over the course of very many months, and you might be better off for it.

Yet it can be hard to measure small efforts like this, despite how worthwhile they are. When it comes to true health improvement we want to know that it’s having an effect and we want to feel the difference in advance. So, how can we do this? Furthermore, how can we be sure the pursuit we’re taking on that journey is practical, backed by the science, and also something we can sustainably commit to?

Of course, no health advice column will help you perfect your particular needs, but you can be nudged in the right direction. As always, be sure to speak to your doctor regarding any changes you make to your lifestyle, first.

Posture & Physical Care:

Your posture is important to consider, because it can mean plenty for your digestive system, how comfortable you feel during the day, and your core strength. Of course, physical care cannot be forced, sometimes you’re lacking in flexibility or sometimes you need OPA orthopedic care to help better manage your physical limits as you grow in potential. When you can better manage your body’s strength and flexibility, you will enjoy a marked increase in your health.

Reducing & Addressing Stress:

Stress can be a big problem. It can cause neurodegeneration, impact your sleep, and even affect your appetite. From taking walks in nature and reading to meditating and exercising regularly, you can manage and directly address your stress levels. If you live a relatively high-impact life with intense workloads, this can be a fantastic new set of schedule assertions to make. Stress, if managed, can be felt and then easily expressed rather than being bottled up and causing you untold physical and mental health damage.

Diet Is Everything:

You’d be surprised how much your diet can impact your life. From how it influences your gut flora to your skin condition and how well you sleep at night, a good diet can improve your life in almost every way. Calculating your macros with an app and scanning the foods you eat can be a worthwhile approach to take and you might find that good supplementation is key. Many people are vitamin D deficient, for instance, and so understanding what this means and how to remedy it can help you unlock the doors of your health and push them open just a little wider.

With these starter ideas, we hope you can further unlock your health via vital, practical, and sustainable means.

Featured Image By: Pexels

Looking After Your Physical Health In Lockdown

Standard
Looking After Your Physical Health In Lockdown

When practicing social distancing by staying at home, it can be difficult to keep your physical health in check. It’s no longer possible to go to the gym, run an organized race, or meet up with your sports team. And our normal food, sleep, and hygiene routines have gone out the window. Much has been said about how to look after your mental health in these stressful times, but your physical health is important too. We don’t know how long social distancing measures will be in place, so it is crucial that you stay on top of your fitness now and don’t wait until the lockdown is over.

If you are struggling to look after your health in lockdown, here are a few tips to help you:

Have a routine:

With your professional and social life on hold, all sense of routine has disappeared. You might feel there’s no need to establish a schedule for your days when you barely leave the house, but this may be more damaging to your health than you think. A lack of structure in your life can make you less motivated to look after yourself and promote bad habits regarding eating, sleeping, and exercise. Establish a framework to your days by getting up and going to sleep at regular times, and sticking to set meal times. Plan your days to fit in healthy activities and use the extra time productively.

Get enough sleep:

These are stressful times, and many people are struggling to sleep right now. The quantity and quality of sleep have a huge impact on your mental and physical health. If you don’t get enough, you may find yourself with weakened immunity, cognitive impairment, weight gain, and a higher risk of conditions such as heart disease and diabetes. Go to bed and wake up at regular times, and make an effort to reduce your exposure to phones and social media in the hours before bed, as these will only impact your sleep further.

Be active every day:

The lockdown has made it harder to motivate ourselves to exercise, but that doesn’t make it any less important. Thirty minutes of moderate-intensity exercise every day will make you stronger and fitter, as well as reducing your risk of almost any health condition, including cardiovascular problems, diabetes, and cancers. Not to mention the mental health benefits. It doesn’t matter whether it’s a brisk walk or an online fitness class or a yoga session, schedule in some activity every day, and you will soon feel the benefits.

Eat well:

When you’re always within a stone’s throw of your kitchen, it can be hard to eat right all the time. Although comfort food can be beneficial now and then, you need to maintain a balanced diet if you want to avoid health problems. Avoid the temptation to order takeout and start preparing yourself nutritious meals with plenty of fruit and vegetables. Stay hydrated by drinking lots of water, and take care to reduce your alcohol and caffeine intake.

As well as taking these steps to maintain your physical health, it is also crucial that you deal with any new or existing health conditions promptly. You can talk to a doctor online about any medical concerns, so you don’t even have to leave the house. Stay well!

Featured Image By: Pixabay

Smart Tips To Help Manage Your Cat’s Weight

Standard
Smart Tips To Help Manage Your Cat’s Weight

Part of keeping your cat healthy is ensuring that they stay at a healthy weight. We might all like to laugh at and coo over a fat cat, but the reality is that cats shouldn’t be carrying lots of excess weight. They need to be at a healthy weight so that they can remain active and so that there is no extra strain put on their bodies. Managing your cat’s weight can be difficult, though, especially if you have an indoor cat that might be less active. If you’re looking for some tips to help manage your cat’s weight, take a look at the advice below:

Speak to Your Vet:

Your vet can give you plenty of helpful advice about your cat’s diet and weight. They can let you know if your cat is overweight or even underweight, and make recommendations to help keep them healthy. They might recommend a specific food, especially if your cat might benefit from a special diet to improve their health. Your vet can recommend portion sizes and feeding times and generally offer more personalized advice compared to what you would get from a packet of cat food.

Make Measuring Food Easy:

It can be tricky to get your cat’s food right, especially concerning how much to feed them and when to feed them. Measuring out the right amount and sticking to a schedule is an important part of giving your cat the right diet. Many cat owners let their cats snack on dry food throughout the day, but this can lead to them eating too much. An automatic cat feeder can help you to measure out the right amount of dry food. Some even have cameras so that you can watch your cat when you’re out of the house. If you feed both wet and dry food, you need to make sure that the combined calories don’t exceed your cat’s recommended amount.

catt1

ANGEL!

Keep Your Cat Active:

Exercise is another important part of managing your cat’s weight, particularly if you have an indoor cat. Indoor cats can be less active than outdoor cats, who will often go roaming for large parts of the day. Playing with your cat can encourage them to be more active, which helps to manage their weight. Make sure to adjust their diet to match their levels of activity too. More active cats may need to eat more.

Be Restrained with Treats:

Giving your cat treats can be a great way to pamper them and even teach them a few tricks. However, too many treats could mean that your cat is eating too much. While a few treats aren’t a bad thing, it’s important not to go overboard. It’s also important to give your cat special cat treats, which you include in your cat’s daily calorie allowance, and not human food.

Keep your cat healthy by managing their weight. Food and exercise play important roles in cat weight management.

Featured Image By: Pixabay

Feeling Stressed In Isolation? Let’s Fix That

Standard
Feeling Stressed In Isolation? Let’s Fix That

Do you feel stressed being confined to your home? Well, you’re not alone. Studies seem to suggest that while social distancing may be reducing the spread of the coronavirus, it’s also causing a surge in mental health issues and that’s a problem. However, there are ways to beat back the stress and protect your mental health in your own home. Here are some of the best options that we recommend:

Keep Your Schedule:

This one is particularly important according to the experts. You need to make sure that you are sticking to the same schedule that you were on before lock down began. If you don’t do this, you’ll throw your levels of energy and your sleeping pattern off course. This can cause you to feel more stressed because you’ll be getting less sleep at night. So rather than throwing the alarm away, make sure that you rise with the sun. Start work if you’re working and if you’re not, why not begin the day with some light exercise.

Exercise will help too. Staying active is going to help you burn off that stress and keep your mental health in check. It will mean that you don’t have to worry about your body starting to succumb to aches and pains simply because you’re not using it enough. Remember, you can be creative with different types of exercises too. For instance, you can throw a dance party on Zoom with friends and family members.

Eat Well:

Various studies have shown time and time again that issues with your diet can cause problems with your mental health. If you don’t eat right, then there’s a good chance that you are going to feel more stressed than usual and it will impact your mood. The problem is that you might not have the energy or the motivation to cook a full meal and that’s okay. You can make this easier by using a meal preparation service. With a solution like this, you will be able to make sure that you get the delicious meal you want without having to worry about all of the issues with preparation. There are lots of great companies that offer this service. For instance, you can consider Hello Fresh vs Home Chef to find the right choice for you.

Me Time:

Finally, while it might seem odd to say, you could be finding it difficult to get the time to yourself that you need. Particularly, if you are a parent and working from home while still trying to make sure that your kids stay on top of their school work. But it’s important that you do take an hour or so out of the day to just relax, unwind, and forget about what’s going on in the world for a little while.

It’s tough to stay positive at times like this but looking after your body and your mind is always going to be a step in the right direction.

Featured Image By: Pexels

Why We’re Becoming A Healthier Society

Standard
Why We’re Becoming A Healthier Society

We may be in the middle of the coronavirus problem, but there’s much to be hopeful for. We’re the healthiest society that the world has ever seen, and by a long way. Indeed, there have been many great advances made in the past hundred years, to the point where many of the problems that plagued past generations are beginning to become a thing of the past. For instance, we’ve made a lot of progress when it comes to child mortality, which is the lowest it has ever been, and people are living longer (and better) too. So what’s driven these changes? We take a look at a few reasons why we’re becoming healthier below:

What’s Good For You:

Humans advance because we’re able to build on the knowledge of the generation that has come before us. If we all had to start from scratch, we’d be in much worse shape! Today, we know a lot of things we need to do in order to be at our best. If you can eat fresh fruit and vegetables, get your dose of minerals and vitamins, and work up a sweat, then you’ll be in a good position, health-wise. We can all be healthiest just by having the right things be a part of our lives.

What To Avoid:

And then there’s the matter of what to avoid. You’ve got to feel sorry for people who were subjected to the smoking adverts of the 1940s and ’50s; they had no idea just what a negative impact cigarettes would have on their health. Fortunately, now we do. Research has told us the things that we should avoid if we want to be our healthiest selves. For example, we know that we shouldn’t eat too much junk food, drink alcohol, or smoke cigarettes.

Medical Advances:

Of course, even if people did all of the things they were supposed to, there’s always a chance of falling ill. We’ve made great advances in this area, too, so that illness and conditions that were previously hard to treat have become much more manageable. There has been particular progress made in the fields of cancer treatment, diabetes management, heart issues, and other serious conditions. While these things still pose a threat to the general well being of society, there are many reasons why there’s cause to be optimistic.

Focus on the Mind:

We’ve also made progress because we know that the physical and mental aspects of our body aren’t separate; they’re intertwined. Whereas in the olden days, medicine focused totally on the physical well being of the patient, today we’re paying more attention to the mental side of things. We’re able to guide people who are suffering from depression and other mental health issues in the right direction.

Clean Standards:

Finally, perhaps the biggest reason why we’re becoming healthier is that we have cleaner standards. This has been the thing that has curbed coronavirus more than anything else. We take it for granted, but there were many periods in history where people didn’t wash their hands.

Despite things being scary right now, there are still many positive changes that have been made to healthcare to be proud of.

Featured Image By: Pexels

Why A Balanced Diet Is The Best Method For Health And Happiness

Standard
Why A Balanced Diet Is The Best Method For Health And Happiness

We live in an age where people are following so many different diets to try and get the perfect figure or feel happier. But the big problem with this is that they are all, to an extent, fad diets. We live in a world where there’s so much fantastic food that the old expression “everything in moderation” is a far better option for everyone. But why should we avoid going for fad diets? And what can we do to make sure that we follow the rules of a balanced diet? Read on to find out!

There’s So Much Great Food Out There:

From a tres leches cake to Neapolitan ice cream, Aberdeen Angus burgers, and everything in between, there’s so much great food out there it can feel like hell depriving ourselves of these treats. Sometimes you’ve got to take inspiration from European cultures like the French. They know there’s so much fantastic food out there that they allow a little indulgence. When people opt for such a strict diet they’re doing it to make themselves feel better, but they seldom do. But if you can just follow the rule of eating healthily 80% of the time and allowing the rest for the things you really fancy, you can still eat all of that delicious food without feeling guilty.

A Diet Implies That It’s Temporary:

We’ve got to get rid of the word “diet” and think about it as a lifestyle change. When we go on a diet for a specific goal like losing weight, as soon as we end up hitting our goal it’s likely we will put it back on. You’ve got to think about the overall benefits of a lifestyle change. For example, eating the right foods can help your skin, make you feel healthier, and even sleep better. But when we go on a diet of such extremes we are pushing our psychological limits. We might even be calorie counting in our sleep! It’s far better to make a gradual swap to a new way of eating.

The Jury Is Still Out On Many Fad Diets:

Because there are many fad diets that purport to be the key to youth, a lot of these diets don’t have the evidence. The one true barometer when you change your eating patterns is to listen to how you feel. So many people go to such extremes to lose weight that they can feel the shock. A crash diet is something that people do before bikini season, but does going through all that psychological hardship make you feel happier? The one true test of eating well is a little bit of what you fancy combined with foods that you know make you feel good.

Everything in moderation is the key. And when you eat the things that your body wants it rewards you with extra energy and less need for sleep. If you can follow the 80/20 rule where you eat healthily 80% of the time and leave 20% for treats, you’re not depriving yourself mentally and will still reap the benefits.

Featured Image By: Pexels – CC0 Licence

3 Health Checks That Everybody Needs To Take Regularly

Standard
3 Health Checks That Everybody Needs To Take Regularly

The best way to treat most health problems is early intervention. But a lot of health issues don’t display symptoms until they are more developed, so you might have a serious health problem that goes unnoticed for a long time. That’s why health checks are so important, especially as you get older. There are certain checks that can pick up the signs of a serious health problem so you can start treatment before it causes you any serious issues. These are some of the health checks that you should have on a regular basis:

Blood Pressure Tests:

Changes in your blood pressure can be a sign of all sorts of health problems and if you have high blood pressure, it can be a cause of serious issues like heart disease and strokes. Most of the time, you won’t see any symptoms from high blood pressure but around a third of people suffer from it. You can get a blood pressure test from your primary care doctor, so book an appointment and get it checked out on a regular basis. If you are found to have high blood pressure, you will be asked to come in for further tests. If the readings are consistently high, you will be given advice on changing your diet to lower your blood pressure and you may be given medication to manage it as well.

Hearing And Eye Tests:

As you get older, your eyesight and your hearing are likely to suffer. But a lot of people just accept it as a part of aging and don’t do anything about it. The thing is, if you catch it early and treat it, you can preserve your hearing and your eyesight. If you want to preserve your auditory health and maintain good eyesight, you need to have regular checks. If you have a problem, you can get hearing aids and glasses early on, and you can slow down the progress of these conditions. Losing your hearing and eyesight can have a big impact on your lifestyle so anything that you can do to preserve them is very important.

Cholesterol Tests:

High cholesterol is very common, especially if you don’t eat a good diet. Having high levels of cholesterol has been linked to an increased risk of heart attacks and strokes, so it’s important that you manage it properly. A lot of people don’t realize that they have a problem and they continue with the same unhealthy lifestyle choices, and that puts their health at risk. That’s why you need to get a test with your doctor and they will be able to tell you whether you have healthy levels of cholesterol or not. If you don’t, they can give you advice on how to change your diet to reduce your cholesterol. They may also offer you medication to help bring the levels down.

Taking these three tests on a regular basis will help you to stay in good health and avoid any serious problems so schedule an appointment with your doctor today!

Featured Image By: Pixabay CCO License

How To Find The Cause Of Your Health Concerns

Standard
How To Find The Cause Of Your Health Concerns

Dealing with any health issue can be easier when you know the reason for it, for example, if you know that your health problem has been caused by your genetic make-up, you know that your parent suffers from something and you know there’s a chance you will suffer from it too. Or it could be lifestyle behaviors, like smoking or exposure to toxic substances such as asbestos where you can see a clear cause and reason for your struggles.

If it’s not obvious, then while there might be a sticking plaster you can put on the problem for a while, you won’t know the cause of the issue. Just because you are treating your symptoms doesn’t mean you’re healthy as your doctor really needs to address the underlying imbalances that perpetuate illness. It’s important when you speak to your doctor to tell them about all of your symptoms because they are the clues to deeper imbalances and once you find and correct them, the symptoms go will away.

If you have multiple health problems, one illness or its treatment could have lead to another. The reason for a disease might become clear after a long period of uncertainty or after going through a large number of tests or being referred to many different health professionals.

Keep it in mind that nutrition is a very powerful thing that can have a huge impact on creating or curing illness. If you are feeling depressed or anxious, remember that it could be related to a number of different causes such as vitamin deficiencies, essential fat deficiencies, or too much sugar or stimulants in your diet. Try different things such as acupuncture, which takes a holistic approach to your health and takes into consideration your whole body. Practitioners will look to treat your whole self, not just symptoms, to find the cause of your health concerns.

You could try a detox diet that gets you on whole food and off of caffeine, sugar, alcohol, processed foods, gluten, and dairy — and see how many of your health issues go away. Start taking a good multivitamin, fish oil, calcium, magnesium, and vitamin D as the right amounts of these nutrients can take care of many problems. If this doesn’t work, then get help and remember that you might need someone who can look a little more closely into what’s going on. Look for a specialist in what it is that you’re going through.

Seeing different health professionals, especially an expert, could help find a more definite cause as they can often see what was going on where others had not. Sometimes people never know why they have one or more illnesses. If a medical reason cannot be found, then many people form their own ideas and might just put their illness down to “bad luck” – don’t let this be you, get to the bottom of it so that you can treat it better and prevent it from happening again.

Featured Image By: Myriam Zilles from Pixabay

Eco-Friendly Beauty: Saving The Environment By Upgrading Your Routine

Standard
Eco-Friendly Beauty: Saving The Environment By Upgrading Your Routine

Beauty comes in different forms and can be seen in various places, and appreciating it means that you should be aware of these shapes and sources. One of these is the environment that we all live in and live with. This is not just something that we can take a look at and admire, but this is also where we get important materials we need to make the products that we use to improve our appearances. Sometimes, we abuse nature in our pursuit of beauty, but that doesn’t have to be the case.

Pick Eco-Friendly Products:

A beauty regimen is not without your trusted products, but this is often where the problem lies, environment-wise. Many commercial brands use chemicals that may be okay for your skin or hair, but can be harmful when they reach the soil and water and the rest of nature. You can do your part in helping the environment by being selective with your beauty products. Find brands that use mostly natural and eco-friendly ingredients and don’t harm animals during production. For example, if your scalp is less than healthy, there is the herbal shampoo for hair loss available in the Philippines. There are also soaps and cosmetics that use natural essences to beautify your body.

Live Healthily:

Looks don’t just depend on the products that you use. The various rituals and procedures that you do are also important, and this is not just limited to how you put on your makeup. When you adopt a healthy lifestyle and habits, you improve your appearance as well. Instead of just putting moisturizer on your skin, keep yourself hydrated, and drink enough water. Make sure that you eat a wide variety of fruits and vegetables and exercise, which will definitely help you achieve a better body overall, both physically and emotionally.

eco1

Support From the Kitchen:

You might be thinking that eco-friendly products are going to cost you a lot more than the conventional ones. They might, but the extra you pay for is small compared to the good that it will do for your body and the environment. In case you’re in a financial pinch, you can go the DIY route and whip up some treatments from the natural ingredients that you have in your own kitchen and pantry. There are plenty of recipes that you can find online. In fact, even if you do buy some products, you can use some of these in conjunction with them.

These are but a few of the simple upgrades that you can apply to your everyday beauty regimen. And even if they’re small changes, they can make a bigger positive impact on the environment than you think!

What You Should Know About Pre-Diabetes

Standard
What You Should Know About Pre-Diabetes

While having pre-diabetes does not mean that you’ll automatically develop Type 2 diabetes, it is still a serious health problem. This is because it means that your blood sugar levels are higher than normal (although not high enough to be classified as diabetes), which then raises your risks for developing not just Type 2 diabetes, but stroke and heart disease.

According to the Centers for Disease Control and Prevention (CDC), more than one out of three American adults (approximately 84 million) have pre-diabetes. The sad part, is 90% of people with this condition don’t even know that they have it. Pre-diabetes often goes undetected as you can still have this condition for years but experience no clear symptoms.

Borderline diabetes and its risk factors:

Pre-diabetes refers to the stage right before developing full-blown diabetes. It increases your risk of developing Type 2 diabetes (five to ten times higher than those normal blood sugar levels) within ten years unless you change and improve your lifestyle. Diabetes management centers in American Fork note that this means losing weight if you are overweight and getting more exercise.

Pre-diabetes has no clear symptoms, but there are some risk factors you need to be aware of. This makes it important to consult your primary care physician and have your blood sugar tested, especially if you have the following risk factors for pre-diabetes and Type 2 diabetes:

  • Being overweight or obese
  • Family history of diabetes
  • Being 45 years or older
  • Having high blood pressure
  • Have had gestational diabetes (diabetes that occurs during pregnancy) or have given birth to a baby weighing nine or more pounds
  • Being physically inactive habitually
  • Having polycystic ovary syndrome (PCOS)

Identifying pre-diabetes:

If you are at high risk for diabetes, your doctor can conduct a test to confirm the diagnosis. These include:

  • A1C – Measures the average of your blood sugar levels for over three months
  • Fasting Plasma Glucose (FPG) – Checks blood sugar levels after not consuming anything other than water for the last eight hours
  • Oral Glucose Tolerance Test (OGTT) – An optional two-hour test that measures your glucose levels two hours before and after consuming a syrupy glucose drink

You can learn more about the recommended tests for identifying prediabetes from the National Institute of Diabetes and Digestive and Kidney Diseases (NDDKD).

Preventing or delaying diabetes:

If your doctor tells you that you have pre-diabetes, do take note that this does not necessarily mean that you’ll eventually be diagnosed with diabetes. It is best to engage in positive lifestyle changes or ask your doctor for recommendations in delaying or reversing the course of diabetes. Some of the things that can help include:

  • Quitting smoking if you do
  • Working with a dietician to eat healthily
  • Losing weight if you are overweight (losing about 5 to 10%  your weight can significantly lower your risk of developing Type 2 diabetes)
  • Working with a trained coach to get more exercise or physical activity
  • Managing stress
  • Getting support from those with similar challenges

pd1

Learn more about diabetes and your risk of developing it by contacting your primary care physician. You should also make an extra effort in adopting positive lifestyle changes to lower your risk of diabetes and other serious health problems.