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How a Woman Can Remain Healthy at all Times

Posted by on May 30, 2018 in Health | 0 comments

As the saying goes, prevention is better than cure. By remaining healthy at all times, women reduce the chances of suffering from many diseases. There are many ways as to which women can remain healthy at all times. All one needs to do is learn to incorporate these habits into their daily life routine till it becomes a lifestyle. If you are a woman looking for ways to remain healthy at all times, we have got you covered. Here are the tips to help you achieve this.

Exercise Daily

One of the best ways to stay healthy is by exercising daily. Exercising 30 minutes daily improves the cardiovascular health and also helps women maintain a healthy weight and body mass index. In addition, it reduces the chances of developing uterine cancer, colon cancer, and breast cancer. These diseases have been linked to obesity.

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Daily exercise also lowers excess hormones in the body which in turn decreases stress levels. Incorporate simple activities such as walking, jogging, and swimming. Once in a while, you can also have intense workouts such as weight lifting, crunches, lunges, etc.

Healthy Eating

As the saying goes, you are what you eat. Women who want to be healthy at all times should consistently eat healthy food. This does not mean that you stick to a strict diet, it means that you eat food which does not pose health risks to your body. Take fruits on a daily basis, drink water, eat wholemeal foods and vegetables much as possible. It is vital that you avoid junk, processed food and soft drinks.

Regular Check-ups

Most women are too busy such that they hardly have time for their health. It is essential for every woman to see a doctor and have check-ups annually. If you are 21 years or older, get cervical cancer test every three years. It is also crucial for women to learn breast self-examination.

For the sexually active women, it is crucial to get tests for HIV, gonorrhea, syphilis and chlamydia annually. Your doctor will also advise you on how to take preventive measure for diseases which you are susceptible to. This could be diseases which run in your family such as diabetes.

Have Safe Sex

Sex can boost your health in surprising ways. Like any other exercise, healthy sex improves your overall heart health. It also induces the body to produce more endorphin and other mood-boosting hormones thus reducing a woman’s stress levels. However, it is crucial for women to ensure that they have safe sex to protect themselves from sexually transmitted diseases. Therefore, have sex only with one sexual partner and if you can’t stick to one always use a condom.

Understand Your Body

Every woman’s body is unique. Take time and learn yourself, know what works for you and what does not. This will help you understand how to stay healthy better since specific exercise and eating habits will fit you better. You should also know how your body looks like. This will help you notice any changes and prevent any possible disease before it advances. Remember that you are unique; do not compare yourself to others.

Staying healthy at all times is not hard. All you need is to learn to incorporate the above habits into your life, and you will see the change.

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Eliminate possible injuries during a workout following our advice

Posted by on Jun 6, 2016 in Health, Workout | 0 comments

Workout is essential for body’s good health condition and overall wellbeing.
According to the words of professionals, we should work out every day, or every other day. Still, you need to be careful during workout to avoid possible injuries, which could seriously affect your health.

Being healthy and looking nice is an imperative of modern type of life. To achieve that, we need to feed healthy and regularly exercise. Many people exaggerate in their goals to become fit overnight, and their body suffers the most. That is why they are subjected to many injuries and exhaustions.

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What is the definition of exercise?

Exercise is an important natural mean which contains movements and efforts which encourage certain changes in the body. Depending on which goal we wish to achieve, we will choose the exercises according to that.

Be prepared for injuries

injury658544As we can see from the definition of exercise, the injuries are its integral part; it doesn’t matter if we are professional or armatures. To reduce injuries to a minimum, we must comply certain rules and principles. To activate our body and muscles, we must be psychologically ready and prepare our body for the effort; we must always know at what stage of readiness we are so that we could avoid serious injuries.

Warm-up

training-261179_1920A good warm-up is a key to everything. With the proper warm up, we raise the temperature of our body, ligaments and tendons, and we increase the flexibility of those structures. In this way, we will prepare our body for the effort that will come during the workout. This is especially important with the high intensive workouts.

Balanced progression

If you have balanced progression during your workout, you will save your muscles and tendons from injuries. It’s important to know how much you can load your body and always go from lighter to harder workout. If you decide to go another way around, you won’t make any results, but only hurt yourself.

Stretching

Stretching your muscles is a really important part, in this way, you will recover your body and prepare it for the next session. With the stretching, our muscles become flexible and resistant to the efforts we give them.

Pain

sport-1260817_1920Pain should be your limit. Every person is different and so is the body, that’s why we should always listen to it. Our body has its defensive mechanism, and you shouldn’t do anything when you reach the pain limit because our body use that limit to notify us that we should stop.

Amino acids

Intake of amino acids protect your muscles and helps them recover from high intensive workouts. You can find amino acids in every well-equipped pharmacy; they come as pills, or as a powder.

Post workout meal

salmon-518032_640Post workout meal is a popular term and by default, it means compensation after the workout. This compensation has three stages: immediate intake of fluids, electrolyte and glucose, the charge of glycogen pockets and intake of proteins. This all should be done in no more than two hours after the workout. In a period of two hours, our muscles are still stimulated by the workout, and it is the best time to charge them with these substances because they start all metabolic processes.

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Is it healthy to eat meat?

Posted by on Jun 6, 2016 in Health, Nutrition | 0 comments

Meat has always been an important part on our food menu due to its great health benefits.
Meat is well-known for strength that gives you for performing hard tasks and endurance, which cannot be accumulated without a regular meat intake.
However, there are some researches that claim that meat is not that healthy. It is not if you eat it too much, of course.

Zinc, iron, vitamins, and underweight are good enough reasons to start implementing meat into your regular nutrition. You should only beware of processed meat products, which are usually made with lots of additives and too much salt. Anyway, meat is a most common ingredient of every kitchen in the world, no matter how much vegetarian people speaks about bad side effects of using it in nutrition.

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What is bad about meat?

Before we say something about the benefits of eating meat, which is all about widespread excesses, we should keep in our mind that there is the possibility of side effects that too much eating of meat products can cause. The worst side effect is cancer of the colon, which is highly connected with the amount of red meat that one uses in weekly nutrition. There are some researches, which report there is 30 percent more chance to develop bowel cancer for those who use to eat meat often than twice a week  (about 100g).

Processed meat products

sausage-621848_1920Products like sausages, hams, etc. carry a risk of cancer because, in the course of making those products, it releases carcinogenic compounds – heterocyclic amines, which are familiar to the science as the ones that cause many cancers.

What is good about meat?

Meat that we use in our nutrition is a muscular mass of pigs, cattle, and chickens. We all know that best ingredients of our food are the muscle tissue ingredients, so, the best way to intake it is to “steal” it from the animal that has

Vitamins

Meat is an excellent source of various B vitamins, including niacin, thiamine, riboflavin, vitamin B6 and B12. Vitamins of B complex play a huge role in the formation of tissues, production and maintenance of red blood cells and the nervous system. It also helps in the process of obtaining energy from other food.

Minerals

blood-75302_1280Meat is very good source of various essential minerals, such as iron, zinc and magnesium. Our body needs iron for hemoglobin, which is the protein in red blood cells that conducts oxygen to tissues and organs, and its healthy function dictates the health of the whole body. Zinc plays a significant role in the proper functioning of the immune system, and magnesium helps in bones formation and releasing the energy from muscles.

Proteins

Proteins are essential for our organism because they are helping in maintaining healthy bones, muscles, cartilage, skin, blood, enzymes and hormones. Proteins are an important source of calories and energy. You probably have heard that everyone that tend to get muscle mass eats a lot of meat, and combining it with proper exercise, they gain desired results in mass building. Meat contains many essential amino acids that our body can’t produce itself. For instance, plant proteins can’t provide such proteins as the meat.

glass-1379822_1280Daily protein portion for both gender

Women older than 19 years should intake 46g of proteins daily and men older than 19 years should intake about 56g of proteins daily, no matter if plant or animal origin.

Best source of proteins

As we said, the best source of proteins is fresh meat of cattle, chicken and swine. There is also a lot of proteins in milk products, especially in whey (milk whey).

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