Tips For Lifelong Health And Fitness

healthy living 2If you would like to live a contented, healthy and long life, then the key to total well-being is eating healthily, getting plenty of rest and getting some exercise.

 

The United States Centers for Disease Control and Prevention recomends that all adults get a half-hour or maybe more of physical exercise no less than five days every week.  The American College of Sports Medicine agrees, so if you want lifelong well-being, it is actually time to start thinking holistically about your health and fitness.

 

Prior to deciding to undertake any new exercise, you should discuss your plans with your doctor. If there are no contra- indications then you can start by  remembering that exercise does not have to hurt you or your muscles to show that it is working. It doesn’t have to be painful.

 

Your doctor can make recommendations for you in case you have any limiting factors like certain health or physical problems. He or she might even have the ability to recommend various exercises that are right for you. Aquatics tend to be a good solution for people with arthritis. In addition there are variations on Pilates that can be done by individuals with limited mobility.

 

Whichever form of activity you decide on, realize that being active reduces the risk of cardiovascular disease, high blood pressure levels, diabetes and even cancer. Diabetics who get some exercise regularly may sometime see that  they can decrease the level of medicine they have to take.

 

Exercise helps raise good types of cholesterol and helps strengthen your bones so you can lessen your chance of osteoporosis. Physical activity also helps you focus on balancing yourself to help you reduce chances of taking a fall as you age. Moreover, there are many mental benefits to exercising including reducing anxiety and depression.

 

There are two main ways to increase the amount of movement in your day. You are the only person who can choose to take control of your health and to choose to be more physically active. So, you can use the stairs rather than the elevator or walk towards the corner store as opposed to jumping into the car. In fact walk instead of driving wherever you can. Do lots of gardening, or dancing or any other type of physical activity that you might enjoy.

 

Another way to increase the movement is by trying out specific exercises. Exercise is targeted towards helping us all get fit, but even something as simple as a brisk 30-minute walk equates having a decent exercise regime. Try and increase your daily walks both time and speed wise over a period of weeks rather than months and you will see the benefits both in increased lung function and reduced waistline. A weight loss program like customized fat loss which is geared to a personalized approach to getting fitter is worth looking at.

 

Bike rides, running and using gym machines like treadmills may also be great exercise methods. See what classes are available close to you. Yoga classes and Zumba are fantastic additions to your weekly routine and quite often it is possible to take one class at one time.

 

Do not forget that variety can help you reap much more health benefit than doing the same thing over and over.. Vary your activities from gardening one day to walking the next and adding a cardio workout into your weekly routine if you are able.

 

Activities that build endurance help you raise your breathing rate, your heart rate and assist you to improve circulation and heart and lung performance. Strength activities improve the muscles, ease your joints and look after bone strength. Gain balance and enhance your concentration by using a Tai Chi class.

 

Whichever you decide on, start on the road to on-going personal well-being by exercising more today. Your  health does depend on it.

Neck Pain Pillows – Treat Your Pain & Posture Problems

neck pain pillowsWondering how neck pain develops? Well, any activity that strains your neck will cause pain on it. Furthermore, injuries, depression, anxiety and many other factors can also contribute to the development of pain in and around the neck area. So, what’s the treatment for such a pain?

That’s where neck pain pillows come in. They are nothing other than specially designed pillows that help correct the problem when incorporated into other treatment routines. Again, matters that have to do with poor shoulder compression and skeletal support require these pillows as part of an essential treatment plan. They simply offer comfort, while alleviating pain, thus speeding up recovery.

But neck pain, whether it’s mild or chronic will need some sort of treatment. Other than seeking regular medical attention, neck pain pillows are a must-have for anyone suffering from such pains.

There are many types of these pillows in the market, and all of them come with unique specifications and benefits. It’s important to understand the key details involved especially if you’re a victim of neck pain.

The Pillow Types

The most common types of these pillows are chiropractic pillows, memory foam, orthopedic, neck support and neck traction. But as you can see, each name suggests something different. Here are a few things worth noting down.

(a) Chiropractic Pillow

This is a foam-based pillow with soft ages. It features a special chiropractic foam that offers added support. It also contains a memory foam that offers more comfort.

In most cases, this pillow is divided into 4 parts. The first part is a narrow contour edge with a shorter path to the soft fibre in the middle. There’s a a wide contour edge on the other side, whose main job is to create a longer path to the center. Finally, there is a medium fiber placed at the base of the pillow.

The design of this pillow is such that you can rest your head in 3 different ways. You can rest your neck on the medium fiber, a soft edge and soft fibre, or a wide edge and soft fibre.

This type of pillow is ideal for people suffering from neck alignment issues. They are also excellent for people who want added support for the head. Again, unlike some high density pillows for neck pain, chiropractic pillows don’t aggravate ear problems. These pillows are often prescribed to people who have suffered from tension headaches, whiplash or even back pain.

(b) Memory foam pillow

This pillow will follow the contours of the head and neck, ultimately arching on the part that supports the neck, thus cupping on the head and arching again at the back to make a special border for the top of the head.

Expensive ones are made of pure foam will cheaper ones will feature a mixture of foam and sand fillings. A good memory foam pillow will always conform to the posture of the person using it. If it doesn’t, they won’t be advisable to use it. Also, a pillow which conforms to the posture but needs break-in-period is not good either.

(c) Orthopedic pillows

These pillows are available in variety, though the ones designed to treat neck pain feature a cupped center to support the head. Some brands even have a neck roll placed on the edges of the lower part. The neck roll enhances comfort and support, plus some manufacturers claim the neck roll has therapeutic effects.

These pillows are ideal for people who have suffered from neck alignment problems. Furthermore, poor neck alignment can cause insomnia and snoring in some cases. So if these symptoms are present in you, this is the pillow to go for.

An Orthopedic pillow also lets the head rest at a specific height, thus discourages tension. This way, the person won’t experience neck stiffness or arthritis.

(d) Neck support pillow

The natural curve of the neck is affected by daily activities that force people to bend or twist their necks in awkward angles. This type of pillow was discovered back in 1895, and has been actively used by neck pain sufferers up to this date. It simply prevents or treat pains or headaches caused by poor neck posture.

(e) Neck Traction pillow

It’s small and inflatable, plus it forms a U-shape that can easily be wrapped around the neck. It corrects problems associated with reversed or reduced neck curves. That’s because it alleviates neck muscle tension. When using this pillow, you should wrap it around the neck while deflated before inflating until the desired level of traction is achieved.

Final Tip

A good neck pain pillow should be comfortable. However, keep in mind that the more the comfort it offers, the more costly it becomes. But in general, costly neck pain pillows are ideal for people who don’t want to cause the slightest pain or interference with their necks. In fact, a good pillow should facilitate a good posture for the neck, the back and the shoulders, so choose wisely.

Health Benefits of Turmeric

turmeric health benefitsTurmeric has that warm, bitter flavor and is particularly used to add color to curries, mustard and cheeses but turmeric also has many health benefits because of its main active ingredient – curcumin – a very powerful antioxidant and anti-inflammatory.

 

 

Wards Off Alzheimer’s Disease.

One crucial aspect of Alzheimer’s disease is accumulation of protein tangles known as Amyloid Plaques. Research shows that curcumin can assist in clearing these plaques so it can cross the blood-brain barrier and it has been proven to steer numerous enhancements within the pathological process of Alzheimer’s disease.

Lowers the Risk of Heart-Attack

While it should not be substituted for medication, research has proven that curcumin contributed to as much as 65% reduced probability of heart attack among bypass patients. The study was done on 121 patients who been undergoing coronary artery bypass surgical procedure and had been randomized to either placebo or 4 grams of curcumin daily several days prior to and right after the surgical procedure.

It prevents the build up of bad cholesterol (LDL) in the blood vessels and consequently cease plaque build-up (atherosclerosis) which can block arteries and trigger heart attacks and strokes.

Cancer Prevention

Curcumin’s antioxidant actions allow it to safeguard the colon cells against free radicals that can destroy DNA – a substantial advantage specifically within the colon exactly where cell turnover is fairly fast, occurring around every 3 days. While not enough human studies have been done yet, animal and lab studies have shown promising results of curcumin in the battle against cancer. There is also evidence that when taken with a healthy diet, the health benefits of turmeric include preventing breast, pancreatic and skin cancer, multiple myeloma and childhood leukemia.

A Potent Anti-Inflammatory

Curcumin is as powerful as some of the anti-inflammatory over-the-counter drugs like ibuprofen as well as phenylbutazone and hydrocortisone without the side effects. Early research exhibits it may well assist with multiple sclerosis, inflammatory bowel disease and inflammation of the eye (uveitis).

Arthritis Relief

A lot of people with joint disease discover relief once they start using the turmeric spice consistently because of its blend of antioxidants and anti-inflammatory effects.
Alleviates symptoms of depression

The antidepressant activity of curcumin has been associated with its 2 main effects. That it boosts the levels of brain-derived neurotrophic factor and it is responsible for neurogenessis in the hippocampus. Stress, anxiety and depression are generally the consequences of Reductions within the neurogenesis in the hippocampus and levels of brain-derived neurotrophic factor (BDNF). The underlying healing power of curcumin is that it reverses and protects hippocampul neurons from further deterioration caused by chronic stress.

Helps With Indigestion And Weight Loss

Curcumin stimulates the gallbladder to produce bile, which then helps to improve digestion and control weight. It also reduces symptoms of gas and bloating caused by indigestion. curcumin can regulate cholesterol levels by balancing sugar/glucose levels and stop accumulation of fats that are harmful to the human body. Thus managing concerns of obesity and unwanted weight gain and protecting against the onset of diabetic issues.

Fights Off Colds And Flu

Turmeric helps lessen the harshness of bacterial and viral infections as shown by preliminary studies. Its ability to stop replication of microbes and viruses offers therapeutic benefits in treating colds and the flu.

Controls diabetesIn a recent study on the reduction of development of fatty deposits within the arteries, which can be a danger for type 2 diabetes sufferers, it was discovered that curcuminoid extract can stop this.

The anti-glycaemic ability of turmeric aids in maintaining the proper function of the pancreas, control and stabilize insulin levels. It prevents insulin resistance in the body and lowers the blood sugar levels therefore treating diabetes effectively.

How To Take It

Turmeric does not appear to have any harmful effects when utilized in food. However, researchers do not have ample evidence to know whether turmeric may produce harmful activities or side effects when taken medicinally. Some supplements, including those made from turmeric, can interfere with other medications. For instance, Turmeric may slow down blood clotting, so people taking medication with a similar effect, like anticoagulants, ought to be very cautious concerning taking turmeric supplements, according to the National Institutes of Health. It is always best to consult your health care professional first before embarking on any nutritional supplement program to rule out any possible dangers.