Maintaining cardiovascular health is essential for a long and full life. There are five simple ways to ensure that the heart functions perfectly. It includes getting adequate exercise, eating a well-balanced diet, avoidance of bad habits, taking dietary supplements and allotting time for relaxation.
Getting enough cardiovascular exercise tops the list for maintaining great cardio health. Experts recommend doing thirty minutes of cardio exercise, three times a week. Anything less than that and you're not getting enough. Cardiac diseases can develop early in people with sedentary work and lifestyles, so take every opportunity to get up and move.
A well-balanced diet is a must for good heart health. Fill your plate with fruits, vegetables, complex carbohydrates and other low fat, high fiber options. Go easy on the grease and salt, and only consumer fatty foods rich in good fats, such as Omega-3’s, which help promote cardiac health.
This is easier said than done but to e,nsure good cardio health, getting rid of alcohol and smoking habits is necessary. From prescription medications to hypnosis, there are many ways to quit smoking if you need help. Alcohol in excessive amounts is harmful to the heart. Moderate drinking is acceptable but if you exceed two drinks per day, you'll need to cut back.
Dietary supplements support cardiovascular health by filling up the gaps on your diet. The vitamins and minerals that are contained in a multi-vitamin preparation keeps heart muscles healthy and should be included as part of your daily regimen.
Stress affects everyone but to enhance cardiac health, you have to learn how to cope with it well. One way to counteract stress is through exercise. But be sure to follow it up with some down time to make your body recuperate. Learn to relax your mind as well as your body to keep your heart working at its best. You can achieve excellent cardiovascular health with these five simple tips. Following these, you'll not only get a strong heart, you'll look and feel good in the process.continue...
Good posture can do wonders, from enhancing one’s appearance (and confidence) to improving overall health. Good posture helps us function well, lessens stress and strain on joints, and wards off fatigue. Ideally, developing good posture should start at an early age. Maintaining good posture means knowing what correct posture is. A lot of people are challenged by poor posture because certain lifestyles and work-related tasks involve sitting for long hours.
Good sitting posture requires that feet should be flat on the floor with the back of your buttocks against the back of the chair. You should be as upright as possible without overcompensating, and armrests of your chair should be between 70 and 90 degrees to help keep you upright. Holding a good sitting posture can help prevent lower back pain and related muscle tightness.
To ensure that you have good standing posture, stand against a wall with the back of your head, shoulders, buttocks and the back of your heels touching the wall. You can maintain it by visualizing yourself as a marionette with a string on top of your head. Draw yourself up as tall as possible and be conscious of it. Proper standing posture protects your spine and guards against weakening and shortening of the muscles.
Both men and women are challenged by the same posture issues and it gets harder to improve as one gets older. Years of incorrect sitting and standing make muscles shorter and weaker and you will observe that you feel easily fatigued if you stand and sit up straight for a period of time. However, as you get used to it, maintaining correct posture becomes second nature. Maintaining good posture offers many benefits in terms of appearance and muscular and skeletal health. Taking steps to correct errors in your posture now will ensure that you'll have lesser aches and pains when you get older. It is said that standing up straight makes other people perceive you as ten pounds lighter - an added bonus which many of us can hardly disregard.continue...
Running is one of the most popular ways to achieve a slimmer body. But aside from burning calories and losing weight, there are several benefits to running that many individuals are unaware of. Running provides a wide range of health advantages, from improving one’s physical and biological processes to enhancing one’s sex life.
In most cases, people run to manage their weight. Compared to other forms of exercise, running is an activity that expends a lot of calories in little time. This makes it a great avenue to maintain or reduce one’s weight.
Almost immediately after starting a running program, most newcomers experience tremendous sensations that correlate to better health and overall well-being. This is primarily the result of how running improves cardiovascular health by lowering blood pressure and strengthening heart muscles. This promotes better blood circulation, and therefore, better delivery of oxygen to the various vital organs of the body. Because of this, many health benefits are derived, including mental alertness and better sexual health.
As people age, mental alertness can noticeably diminish. Running regularly can significantly enhance mental health in many ways. The deliverance of adequate amounts of oxygen to the brain keeps brain cells constantly active, and thus healthier. As result, individuals can counter mental degeneration and sustain a sharper, more alert sense in spite of advancing age.
Also a physical benefit of running is the ability to better one’s emotional health. Endorphins, which are dubbed the body's “feel-good hormones”, are released in full-force during and after a run. This natural release of endorphins, which is often referred to as the “runners high,” helps individuals cope and manage stress, fend off depression, and live more happy and uplifting lives. Running also helps people realize a better sense of control in their lives, and therefore, acquire a better perspective to living.
In accordance to the cardiovascular benefits of running is the ability for runners to enjoy an enhanced sex life. Studies have revealed that older men who run regularly perform better as well as participate more often in sexual activities (as opposed to men who do not run.) In addition, similar studies have found that older women who run have higher libidos, and thus experience better orgasms.
Most people who take on running are not only looking to improve longevity and health for their future, but also maintain a better quality of life in the way that they currently live. Running as a form of exercise offers enormous benefits to health, which in turn can improve attractiveness and self-confidence. So if you want to enjoy what life has to offer with a lighter step and a youthful bloom on your cheeks, consider taking up running as your preferred form of exercise.continue...
Today, Americans consume a much higher amount of food compared to several hundred years ago. In addition to the ease of access, much of the “food” consumed in Westernized cultures is artificial and extensively manufactured.
The result of this shift in diet (from whole, natural foods to more man-made, chemically induced foods) is source-disputed disease and widespread obesity. The prevalence of these major concerns alone is enough to promote and practice more nutritious dieting behaviors.
Juice fasting is a healthy discipline that is often overlooked, and unbeknownst, in Western cultures. Unlike traditional water fasting, juice fasting allows the body to absorb a high amount of nutrients without the risks of malnutrition. This offers a safe and healthy method for short and longer-term fasting, which promotes optimal health in many ways.
So what does juice fasting do to our bodies that makes the practice so powerful?
In essence, any form of fasting “gives the stomach a rest” from having to break-down the foods we eat. With respect to our volume consumption society, that reason alone is enough to give juice fasting a 24-hour trial. However, there is more to juice fasting than a time-out for one of our most vital organs.
The stomach requires a fair amount of blood to break-down the solid foods we eat. Hence the explanation of why we get tired after we eat a large meal – blood flows away from our brains and into our stomachs. During a fast, the lack of blood needed for the stomach to its job is a significant reserve. The availability of more blood brings more life and healing power to other parts of the body. This leads to deeper restoration and healing to certain ailments.
Juice fasting for weight loss is one of the healthiest forms of calorie restriction. In addition to consuming less and more nutritious calories, when the stomach is on reserve, food cravings and the temptation for sweets is much more controllable.
As the stomach expands and contracts meal after meal, our minds are triggered to know when it is time to eat and when we are full. During the contraction phase, or when or stomach begins to reduce in size hours after eating, we feel a growing sense of hunger. However during a juice fast, the stomach remains at a semi-consistent size. This makes the onset of hunger less extreme. In addition, this also helps to reduce the intense cravings we may experience several hours after not eating (which can often lead to over eating.)
When you take a look back to our Paleolithic ancestors, they would go days, sometimes weeks without eating. Only for the past few hundred years have humans become accustomed to eating regular meals throughout the day. And even more so today, humans are eating foods that are unrecognizable to our “still Paleo bodies.”
Juice fasting is a healthy way to rejuvenate and restore ourselves. Not only as a common method for physical detoxification and healing, juice fasting can help us appreciate and respect what we put into our bodies.
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