5 Tips to Maintain Your Health for Long

Health is something that will be with you for long only if you take care of it. Never neglect your health because it can determine your productivity and efficiency. With improvements in medicine, it is important to pay enough attention to health as well. Otherwise there will not be any use of this technological improvement. Below are 5 tips that can help you to safeguard your health for a long period of time.

1. Get plenty of restful and quality sleep

A minimum of 7 to 8 hours of sleep is required for every adult. While some might require 6 hours, for others even 9 hours of sleep might not suffice. It is recommended to sleep before 12 midnight for sufficient rest as it is better than sleeping after 12.

2. Drink clean water in plenty

Water is extremely critical for your healthy functioning as it is involved with all your organs. Without sufficient water, our bodies will become a bit sluggish and also slow both on the outside as well as inside. Thus you must aim for at least 10 full glasses of water.

3. Engage in movement activity and exercise

Exercise is extremely important for the proper up keeping of your body. It keeps your heart pumping and can also help you to avoid other cardiovascular diseases. It can also increase your strength and can keep your body flexible and fit. A minimum of 30 minutes of exercise is required on a daily basis.

4. Eat vegetables and fruits

You need to be creative and consume a variety of fruits and vegetables. You need to try your best to include these nutritional powerhouses in your diet and in every meal. These are full of flavor and fiber. They improve your digestion and have plenty of energy containing substances.

5. Protein content

Your diet must have a sufficient amount of protein as well. This means that there must be enough protein to fit in your physical needs as well as your lifestyle goals. You also need to decide whether you require a non- animal source or an animal source of protein or both. A minimum of 45 to 60 grams of protein is required in one day.

The above tips if followed can help you reap great rewards in a very less amount of time. Thus make sure you follow these tips. It is one of the important things to remember.

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Human Health, Its Importance and Contributing Factors

A close look at news headlines around the world throw up some very interesting observations.

“For some U.K. teens, sun doesn’t provide enough vitamin D.”

“Air pollution tied to high blood pressure risk.”

The underlying theme that connects these headlines is the impact they have on human health.

In the first instance, a bacterial outbreak of the E. coli strain has severely affected 38 people in 20 US states between December 2015 and May 2016. The deadly E. coli can cause dehydration and bloody diarrhea and the most affected are the elderly, infants and those with weak immune systems.

The second headline causes great concern among scientists and researchers because the study showed that nearly 80 percent of UK teens had insufficient Vitamin D levels even at the peak of summer. What is even more alarming is that the surveyed children were mostly white-skinned; as we know white skin is most sensitive to the sun’s ultraviolet B rays and need minimum sunlight exposure to produce required amounts of Vitamin D. The participants were exposed to sufficient amounts of sunlight every day and their diet included supplements and Vitamin-D fortified foods like butter, cheese, eggs, red meat and oily fish. Vitamin D is naturally synthesized in the body when it is exposed to sunlight and very little can be obtained from the foods we eat; it reinforces the fact that outdoor activity is increasingly becoming less and less important even among teenagers.

The third headline is something we read about almost on a daily basis. Researchers have been analyzing and minutely studying various reports on the relationship between ‘air pollution and hypertension’. Since the 1990s, air pollution levels have been rising all over the world. It has now been found that exposure to sulfur dioxide from fossil-fuels and particulate dust matter in the air even in the short-term besides the long-term exposure to nitrogen dioxide associated with vehicular exhaust fumes and discharges from power plants etc. can cause severe risks of hypertension and inflammation of the arteries leading to cardio-vascular diseases.

“Health” is defined as the level of metabolic and functional efficiency of a living organism. In the human context, it reflects the ability of individuals and societies to adapt and cope with situations when faced with physical, social and mental challenges. The World Health Organization (WHO) charter in its definition of health describes it as a state of complete wellbeing in all aspects, not merely an absence of disease or illness. However, there are a wide range of factors that influence human health which are known as ‘determinants of health’. These determinants, as laid out by WHO, include the economic, physical and social environment of an individual as well as his or her behavior and characteristics.

Some of the specific factors known to impact human health from a broad perspective are:

• Biological and genetic influences
• Early child development
• Gender
• Physical and social environments
• Culture
• Personal healthcare practices
• Education and literacy
• Working environment
• Income and social standing

In the modern world, the leading causes that affect human health are daily stress in physical, emotional and mental contexts. Good health is the central factor around which our happiness and wellbeing revolve. In the context of nations, it is also an important factor that determines economic progress as healthy populations are more productive and live longer. In simple words, good health is directly achieved by us when we follow healthy living and eating habits, are physically active and emotionally stable.

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6 Tips That Can Help You to Maintain Good Health

Maintaining good health is easy at times, but more often than not, there is a chance that you will end up failing this process. This is because, maintenance of health requires an extremely good amount of care. There is no denying the fact that health is wealth and paying attention to your health means that you are bound for success. Thus some important tips have been briefly explained below.

1. Quit habits like smoking and drinking

Drinking and smoking are two common habits that can hinder your lifestyle and put your overall health at risk. Thus it is important that you avoid these habits and if you are a current smoker, make sure that you kick the butt as soon as possible. This will increase your life span also by a significant margin.

2. Get yourself checked up regularly

Always think of your doctor as he is your ally and he can keep you in good shape and health and not just any person who treats you when you are sick. Regular screenings and checkups are extremely vital especially if your family members or forefathers have a history of deadly diseases.

3. Watch your weight

Those extra pounds on your body can cause you a lot of trouble in the long run. Your heart will face a lot of strain and this can affect your overall health. Eat foods rich in fiber along with fruits and vegetables. Also reduce fat from your diet and this can take you a long way.

4. Avoid drinking in excess

Drinking moderate amounts of alcohol can be fine. On the other hand, heavy drinking can lead to serious issues with your liver and also other similar risks to your health. Make sure you get help if you are a heavy drinker.

5. Watch your back

Arthritis and bank injuries are a leading cause of physical disabilities. Hence you can reduce your chances of injury by losing a significant amount of weight. For this purpose, you must do a gentle amount of stretching before a rigorous workout. Also practice the sound techniques of weightlifting. It is one of the important things to remember.

6. Become safety conscious

Incidents that can cause a disability arise only when you are least expecting them. Thus, be conscious while you are driving, wear seat belts and drive slowly. While walking on the roads, always keep in mind that there are rash drivers around you.

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Where to Start Your Health and Fitness Lifestyle Journey

Once we have noticed a problem in our lives or maybe something just missing and we come to the decision that the problem is that we are not living our lives quite as well or as fully as we should be living it, many of us have to step back a second and come to the realization that we do not know where to start. What changes should we make? Should I just dive right in fully submerged in this new lifestyle? How often and long should I be working out? These are all questions I am going to answer and more with specific instructions along with experiences of my own.

The first thing that you must do is decide on a goal for yourself. Do you want to lose weight? Do you just want to be living better? Both will lead to the same lifestyle later but if you are trying to lose weight your diet and exercise will need to be stricter. You should, also, not shy away from setting specific goals; goals that include time frames and are measurable and most importantly realistic and possible to be done in a healthy manner.

Next comes the mental prep. You need to prepare yourself for what is to come. You must be mentally tough in order to make a real life change. It will be hard and you will have moments of weakness, but you must be strong in will. This is why setting specific goals is important. Without specific goals people often lack the proper motivation that changing their lifestyle requires.

Now for the actions to be taken; let’s start with nutrition and diet. Firstly, you must remember that when grocery shopping never bring junk food into your home just because. Stop buying soda, chips, unhealthy crackers and snacks. Simply put, if they are not available you cannot have them. Limit or eliminate your intake of the obvious junk food. Now, I will not tell you that you must completely eliminate junk food right off the bat or even ever. I believe in balance. It is okay to indulge every once in a while. How I personally control my cravings and my indulgences is by only ever having those craving foods when I am eating out or on a special occasion. This is possible because I do not have these craving foods in my own home. That way I am consistently eating the things that I actually should be.

Next, you can never go wrong with vegetables. Eat as many as your heart desires and do not worry about calories when it comes to vegetables. Try to eat fresh produce or frozen and stay away from canned vegetables if possible as they are filled with preservatives and sodium. Of course you should be eating fruit as well, but make sure you are not just drinking fruit juices and smoothies as these contain no fiber. Do not overdo it on the fruits either as they do contain healthy nutrients and vitamins, but they are also high in sugar. Too much sugar in any form is bad.

When you are grocery shopping, be sure to look at nutrition labels. Know to watch out for high levels of sodium, fat, and sugar. Do not be fooled by non-fat items as they often include more sugar. Do not be too afraid of all fat as our body needs it to function. Just make sure your intake of fats is of unsaturated fats. One of my greatest fears in food is sugar. This is because I had no idea until the past few years how much sugar is in our foods. Women should only be taking in 25 grams of sugar per day and men should only be taking in 37 grams. Lastly, try to avoid the more middle aisles in the grocery store as the more you work your way towards the middle the more you are surrounded by highly processed foods. Stick the basics with real whole ingredients. I am not a registered nutritionist or dietician so I try not to give people advice that I personally have not experienced. So, I do recommend that you do some reading on your own from RELIABLE sources. I cannot stress that enough. Make sure all reading material you look towards is accurate information as so much of it out there, especially on the internet, is not.

Now, I am sorry but for the exercise portion I have to be a little vaguer. This is because everyone’s bodies require different things. Start by deciding where you want to be working out. Will you want to be doing it at home? Will you want to work out outside? Do you want to join a gym? This will dictate what kind of exercising you will be doing. If you want to work out at home you might try a highly rated workout program or home workout videos. There are also online subscriptions to workout videos as well as the free option of YouTube. I caution you, if you choose to work out at home it is easy to slack off so make sure you hold yourself accountable or have a friend join you so that you can hold each other accountable.

If you choose to join a gym, explore all the gyms in your area and make sure you choose the one that seems the best for you. The gym you join should feel like a safe place for you. Gyms can be intimidating at first. I think the best weapon against intimidation from the unknown is having a plan. Personally, when I was afraid to go into my gym I would look up workout routines so I knew exactly what I wanted to be doing while I was in there and so that I would not be nervous or embarrassed of looking like I don’t belong. Know that no one is judging you.

Find out if you enjoy just straight cardio, lifting weights, a combination of both, or something completely different such as dance workouts. Once you have found something that makes exercising fun your motivation will be much easier for you to maintain.

The last thing that I want to cover about your healthy and fit lifestyle journey is staying accountable. Make sure that before you start on this journey that you hold yourself accountable for your actions. For some people their internal drive is enough to keep them going, but for others it is not as easy. For these people I suggest telling one or many people about what you plan to do. Have others watching you so that you don’t slip up or if you do you have support. I also recommend going on this journey with a partner or friend. These changes are much easier to undergo if you are not going it alone. Lastly, don’t beat yourself up too much if you slip up every once in a while. You are forever learning and making mistakes and learning from them, but as long as you have a strong will and goals set, there is no reason you can’t accomplish them. Good luck!

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Health – Some Startling Facts Revealed

Human health has long been an issue of great interest and curiosity besides the subject of vast research and studies. What makes us tick?

The human body is like a well-oiled machine and functions well when all the systems are carrying out their ‘duties’ properly in conjunction with each other. But the larger ‘duty’ of managing the body well rests with us. Health is the vast sum of all functions that humans have to exercise in order to survive in a given situation or environment, the diverse the environment the greater the emphasis on health and its importance. But the irony is that besides illnesses and diseases that are the leading causes of deaths globally, factors like air pollution, water pollution, exposure to chemicals and pesticides also cause millions of deaths each year.

Let’s get in detail some information on this as well as other health related issues from around the world.

Risk factors

Health studies and medical data provide the startling fact that air pollution from industry and vehicle exhaust lead to the premature death of over 3.5 million people each year. When you find that that number is more than the combined deaths from Aids/HIV and Malaria, it is a rather grim picture indeed!

Particulate matter and gases like nitrogen dioxide and sulphur dioxide from vehicular emissions and burning fossil fuels are the leading causes of suppressed lung growth in young children, asthma, diabetes and heart disease. Fetal brain growth is affected severely when pregnant women are exposed to air pollution. Even in countries that have strict legislation in place and have long histories of tackling air pollution, the solution does not seem to be in sight. Globally, several countries are involved in long-running legal tussles with world environmental agencies and pollution control boards over their failure to cut pollution levels. The ill-effects of global warming and the severity in weather patterns is something we have been witnessing for over a decade now.

Nationwide statistics

A recently concluded report on the health and lifestyle habits of Australians has thrown up some very worrying facts. Australian Health Policy Collaboration released ‘Australia’s Health Tracker’ which examines the health of the people in relation to chronic illnesses and associated risk factors. The report concluded that Australia ranks as one of the most obese countries in the world with every fourth Australian being obese or overweight. An overwhelming 92 percent of teenagers had virtually no physical activity while in the adult category nearly 50% were found to have no regular exercise pattern resulting in high blood pressure, diabetes, high cholesterol and record-high suicide rates. The report also found that even when Australians were drinking less overall, the culture of binge-drinking was influencing young people to consume alcohol in excessive amount.

Over 50 public health organizations who are signatories to the report have set targets to be achieved by 2025 for individually listed health factors – 25 percent reduction in country-wide mortality rates from common cancers, diabetes and cardio-vascular diseases.

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Proper Care for Prosthetics

Building the perfect prosthetic takes hard work. Proper limb care and skin care is essential to your health and mobility. To avoid swelling, discomfort, abrasions, trapped sweat, bacterial and fungal infections, here are some tips on how to take care of your extremity and skin. These tips are helpful in preventing or avoiding any further damage.

How to take care of your artificial limb:

• Your limb tends to swell in hot water as it dangles when you when you sit or stand in the shower. This will make it difficult to put on your prosthetic. That is why taking a shower at night will help to avoid swelling by raising the limb.

• If you have a prosthetic which is placed below the knee. It is vital never to sleep or sit with a pillow under the knee. This will lead to an inability to straighten the knee.

• For an artificial limb which is placed above the knee, it is important not to sleep with it on. When the limb is resting on a pillow, this promotes hip flexion or inability to straighten the hip. The best way is to place a pillow between your legs. This will help to lengthen the inner thigh muscle and shorten the outer thigh muscle so when you walk you can stand with your feet apart.

• Do not rest your limb over the handle piece of your crutches.

• It’s important to stay active by doing stretching exercises. This can help to straighten your knee and hip. It’ll make it easier for you to walk and lay in bed and will increase overall comfort.

Skin Care Tips for Prosthetics Patients:

• To avoid fungal growth, it is important to wash your prosthetic with soap and water.

• Only use softening creams if the skin is extremely dry and at risk for cracking.

• Do not use alcohol or unknown chemicals on the limb.

• Check your limb for red pressure patches that last more than a few minutes after you remove your extremity; these may be a sign that the socket needs checking. If left untended, these red patches may result in skin breakdown.

There are many people and resources readily available to help with your prosthetic limb and adjusting it for optimal comfort. These specialists can answer any questions as well as give you tips on how to make things more comfortable for your individual situation. If you have a prosthetic limb, don’t live in discomfort get a specialists advice on how you can achieve the optimal fit.

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5 Basic Tips on Working Out

When it comes to working out, the “right” way to work out varies from person to person. However there are a few basic tips that most people who work out follow. I will list out 5 basic tips that are used as common guidelines when starting to workout.

Safety First – Safety being probably the most obvious is also probably the most important. When you are a beginner to lifting it is crucial you learn the proper technique and the correct weight your body can handle. Many people who have looked past safety when lifting cannot lift properly now due to an injury in the past from not lifting smart.

Nutrition – Eating properly is crucial when it comes to getting the results you want from working out. Some even say nutrition is more than 50% of the battle when it comes down to getting results. So make sure your feeling your body the right way!

Sleep – Sleep is extremely overlooked when it comes to fitness. It is very important that you are logging in around 8 hours of sleep per night to let your body recover from intense training. Less sleep results in less recovery and less energy which leads to weaker performance and overall weaker results.

Rest Days – Kinda going along with sleep, it is very important to take 1 or 2 days off (some might need more) to really let your muscles heal and grow. A lot of people think they need to lift heavy 7 days a week with no days of to get better results. When in reality, not letting your muscles recover with a day off can harshly slow down results.

Mind set – Upon starting your workout you must have the right mindset. If you go to the gym or where you go to workout and are just going through the motions and just trying to get it over with, you are not gonna come close to the results you want. You gotta want it and get after it when your working out. Focus on each rep and each exercise, know you are in there to make a change and that you know you will.

If you follow these 5 basic tops, you will be where you want to be in no time. Of course once you become more experienced, you can mold your own sort of regiment with these basic tips.

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Finances, Relationships, and Health

Three life areas are critical to building success: Finances, relationships, and health. Following are ideas concerning building success in these critical areas.

Finances: Put aside ten percent of your monthly income into a savings account. This will help you manage the finances part of finances, relationships, and health. Set up a special account for the purchase of your next car. Once a car is paid off, put the amount that you paid monthly on that car in your account. Don’t wait until the end of the month to save that ten percent. Saving at the beginning of the month will force you to cut back on spending.

Relationships; Learn to incorporate active listening in your relationships. Exercise the value of compassion and empathy. Finances, relationships, and health can all be sources of great happiness or great stress. Success can be impeded when money is scarce, when relationships are strained, and when health is poor. learn to incorporate active listening in your relationships. There’s a great deal of validation when one’s views are heard.

Health: Take time for daily exercise. Be sure to have a diet that is rich in alkalizing foods. Take probiotics daily and be sure to include a variety of vegetables in your diet.
The greater part of your diet should be vegetables, followed by fruits and small amounts of protein. Be sure to eat three to four servings of fish per week.

Set aside daily time for tai chi. Tai chi helps build chi energy, which is important in maintaining health.

Finances, relationship, and health are all critical when in the process of building success. Poor people skills can impede the ability to get along with co-workers. Financial insecurity can spill over to work situations, and poor health can interrupt every area of life.

Secure your finances, take care of your relationships, and build your health. All are important in building success. It’s hard to be successful when money is scarce, when relationships are draining, and when health is challenging.

Be sure to incorporate some weight building exercises two or three times a week. This will strengthen muscles and bones.

Eliminate all sugar, all gluten, and all dairy. Your body will say thank you for this.

Self care in all three areas is important in creating a life of happiness, joy, and fulfillment.

Take care of your finances, relationships, and health. Life fulfillment will be guaranteed.

I will sign off for now. I have some tai chi to do.

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5 Simple Tips For Faster Leg Surgery Recovery

Foot surgeries can be daunting with feelings of not being able to get around and feelings of dependence on other people in cases where you should be going around your daily life in a productive way.

Here are 5 simple tips to help you recover faster from your leg surgery and get you going and back on your feet faster than you thought possible.

1. Your doctor is your best friend

Listen to everything your doctor says! This looks like a simple and straight forward advice but in actual fact, it can get tough to follow this advice where your movement and ability to get around is hampered.

However, in other for you to get back up fast and start getting around quickly, you must listen to your doctor because right now, your doctor is your best friend.

You must take your meds at the prescribed time, take rests, do your physical therapies in the recommended doses and at the recommended time to ensure the fastest possible recovery time.

2. Pay attention

Mostly, after leg surgery, surgeons will want to take weight off the foot or limit weight bearing to the affected leg.

The last thing you want after a leg surgery is a re-injury because you were careless. This is why you must pay attention not only to yourself, your habits but also to your environment after a leg surgery.

For instance, you want to make sure that you do not leave things lying around the house and you pay attention when out in the open.

Be careful. Be attentive. This will do you a whole lot of good.

3. Eat Well

Your body will do its best to heal itself and will eventually do in the course of time.

It is your duty to help your body do this by the choice of foods you take into your body in other to provide fantastic nutrition that encourages a greater and smoother rate of rebuild.

Proteins are the building blocks for tissue. Vitamin C is an antioxidant that can protect cells from toxins as they help and which replace damage tissues with strong scar tissues that help in wound healing and helps with inflammation. In essence, eat fruits.

The general idea is that when you eat good, your body does good. So to get rapid recovery from your leg surgery, eat in that direction.

4. Find Alternatives To Crutches

Okay. Understood. Crutches are making you feel clumsy. You just can’t seem to get around as much as you like and you are just tired of it and want to shift some weight to the leg and just get around.

Relax. You will heal faster when you don’t put too much weight on your leg too fast after a surgery. Yes, exercise of the limb is great and aids recovery but you cannot just afford to overdo it and this is why if you feel like it, you should go for alternatives to crutches.

Some examples are seated scooters, knee walkers, steerable knee scooters, hands-free crutches etc

5. Ask for help

Yes, you want to resume normal activities but you need to do it slowly and this is the time you need to understand that you require a lot of help and that you cannot do everything you normally do by yourself for now.

After a leg surgery, one of the mental re-configurations you need to go through is that of asking for help.

It will only take a while, so keep calm, ask for help and let your leg heal itself faster instead of risking re-injury because you wanted to be a macho.

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Preventing Dehydration in Kids

All human bodies are made up of water, and this is why staying properly hydrated is so important. This is especially true for kids. With the heat of the summer upon us, hydration is essential for good health and well-being. This article will examine some of the causes of dehydration, why it is important to hydrate the body, and what you can do as a parent to avoid dehydration in your kids.

Causes of Dehydration

Quite simply, dehydration occurs when there isn’t enough water in the body. Sweat is what our bodies use to cool us down, and sweat is made up not only of salt and microscopic toxins that our body is trying to release, but a majority of sweat comes out as water.

One of the main causes is because of viral infections, with symptoms that include a high fever and diarrhea. It is especially important to remember that infants and young children depend upon others to provide them with water and proper nutrition. Babies cannot tell an adult when they are uncomfortable or if they are thirsty, but they will fuss, cry, become listless and in severe cases may become very hot and not produce sweat.

Any time a child-whether an infant or an older child-does not produce sweat during intense heat or intense bouts of physical activity, this is a sign for concern. It is important to get water and electrolytes into the body before the child passes out or before other symptoms, such as listlessness, high fever, or a sense of being disoriented or dizzy occur.

Symptoms of Dehydration

Some of the symptoms include:

• Dry or sticky mouth-this is especially obvious in babies and very small children
• Irritability-this is also obvious in babies, and if this, along with a dry mouth, occur, give the baby water immediately
• Little to no urination-any urine that occurs in extremely dark in color
• Sunken eyes
• Restlessness at night or trouble sleeping
• Low blood pressure
• Rapid heartbeat
• Rapid breathing
• In extreme cases, unconsciousness may occur

Effective Prevention

Rather than rely on sugary drinks such as sodas and other cold drinks, it is better to give your child bottles of water, or if they are playing outdoors near home, have kids come inside to get some water. A drink that helps balance electrolytes within the body can be extremely beneficial.

Make sure kids drink plenty of water. It is equally important to make sure they come in from the extreme heat or after extreme physical activities and cool down periodically. Get them to take water breaks as often as possible. Water should be everywhere, make sure there’s lots to drink!

Dehydration occurs when the body doesn’t have enough water to function properly. Make sure your kids stay safe and hydrated with lots of water this summer!

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