How to Reach an Ideal Weight?
There are useful methods for calculating your healthy weight. Reaching and maintaining it can help you control and prevent many diseases and conditions. When it comes to dieting, hitting the gym, and getting to your perfect weight, the ultimate goal should always be health.
There are many reasons that traditional diets may not help you to achieve sustainable healthy weight reduction. Keep in mind that:
- Dieting disrupts normal body processes;
- Dieting causes yo-yo effect;
- Dieting may lead to eating disorders;
- Diets do not last;
- Dieting causes preoccupation with food.
To make improvements that prompt long term ideal weight, it is important to begin with accepting your present pounds, while also grasping an inspiration for change.
Here are a few tips you can use to reach your ideal weight:
1. Make sure you are on a real calories deficit
Research shows that individuals tend to overestimate the number of calories burned and to underestimate the number of calories they consume. You need to make sure you are creating a real calorie deficit. What’s more, the best way to do this is by counting every single calorie. This will give you an unmistakable estimate of the quantity of calories you consume every day.
But you don’t have to be obsessed by calories counting for the rest of your life. Stop counting calories when you can precisely eyeball portions.
2. Change your exercise routine
Exercises turn out to be less effective as the body gets used to them. You will start burning fewer calories doing the same exercise than you were before, because your body adjusted to it.The changes you have to make to your exercise routine will rely upon your current workout. Increase the difficulty and the intensity of your exercises, if you don’t practice a lot. If you have been training overwhelmingly, lessen the intensity of your workouts for 7 days to reboot. After the break start a challenging new workout.
3. Get rid of stress and get enough sleep
Studies have found that the stress and lack of sleep can trigger high cortisol levels. This causes fat to settle around the abdominal area, because the metabolism is slowed down. The amount of sleep a person needs varies, but the National Sleep Foundation recommends 7 to 9 hours of sleep per night for grownups.
Talk to your health care provider if you are concerned about your weight. And remember – the ultimate goal is being within a normal, healthy weight range.
How to Calculate Your Healthy Weight?
Are you a couple of pounds overweight? Maybe more than a couple? Being overweight can be a serious health problem. Excess weight raises the risk of heart disease, diabetes, cancer, etc., and prevents you from dynamic life, including keeping up with your children or staying active with family and friends. Reaching your ideal weight and staying there not only improves your health, but it can change your outlook on life.
There are 3 common methods that can help you answer the question “What is my healthy weight?”
Method #1: BMI – Body mass index
Your BMI is a measure of your weight in relation to your height. You can calculate your BMI using calculator or review our chart.
Health authorities worldwide, mostly agree that:
- People with a BMI over 30 is obese.
- A person with a BMI between 25 and 30 is classed as overweight.
- A BMI of between 18.5 and 25 is ideal.
- Somebody with a BMI of less than 18.5 is underweight.
However, health authorities in some countries say the lower limit for BMI is 20 and anything below it is underweight.
Method #2: Body fat percentage
Your body fat percentage is the weight of your fat divided by your total weight. The result shows your storage fat and your essential fat.
The essential fat is the amount of fat we need to survive. Men require a lower percentage than women. Essential fat is 10%-13% in women, and 2%-5% in men. The storage fat protects your internal organs in the abdomen and chest. It consists of fat accumulation in adipose tissue. The total body fat percentage is storage fat plus essential fat.
The American Council on Exercise recommends the following percentages:
1. Essential fat: Men 2-4%; Women 10-12%
2. Total fat (total fat percentages are divided up by body type):
- Athletes: Men 6-13%; Women 14-20%
- Non-athletes: Men 14-17%; Women 21-24
Acceptable: Men 18-25%; Women 25-31%
Overweight: Men 26-37%; Women 32-41%
Obese: Men 38% or more; Women 42% or more
Many specialists say that calculating individuals’ body fat ratio is the best approach for gauging their fitness level – it is the only measurement that includes the body’s true structure.
Method #3: WHR – Waist-hip ratio
A waist-hip ratio (WHR) is the measurement of the circumference of your waist to that of your hips. You should measure the smallest circumference of your waist, usually it is just above your belly button. Divide the number to the circumference of your hip at its widest part.
If a woman’s waist is 29 inches and her hips are 33 inches, her WHR is 29 divided by 33 = 0.87.
Here is a breakdown of WHR linked to risk of cardiovascular health issues.
Female WHR:
• Less than 0.8 – low risk
• 0.8 to 0.89 – moderate risk
• 0.9 or over – high risk
Male WHR:
• Less than 0.9 – low risk
• 0.9 to 0.99 – moderate risk
• 1 or over – high risk
The waist-hip ratio is said to be a better indicator of whether their body weight is healthy. Unlike the BMI, it shows their risks of developing serious health problems. Research indicates that if WHR were to replace BMI as a predictor of heart attack worldwide, figures would include many more people.
Take Care of Your Joints!
Anyone who has been working out for some time knows the importance that joints have in one’s capacity to keep training hard. The abilities to lift heavy weights and to perform body exercises becomes limited if the joints aren’t operating at their peak. Also, without taking care of your joints, your bones will hurt when rubbing against each other.
We shouldn’t wait until we have joint inflammation to take action. Use these simple tips to prevent pain and possibly even arthritis.
Use your big joints
Use your big joints to carry heavy objects. Try not to carry big shopping bag with your fingertips. Put it over your forearm or shoulder instead. Also, you should carry a large pot by putting your hands (while wearing gloves) under the handles, grasping the side of the pot, rather than the handles.
Do exercise
The pain in joints may make you hesitant to work out. However, research shows that stiffness get worse when you are not training enough. You should do aerobic exercise every day. When your heart is pumping you will boost your blood flow. Thus the cartilage will be well nourished. And there is an extra advantage – doing exercise helps you reach a healthy weight.
Don’t carry – push
When carrying objects, put them close to your body. Bend your knees rather than your back when lifting things. Don’t carry heavy objects – push them. It is better to use a shopping trolley instead of a heavy basket. Buy a suitcase that has wheels, so that you don’t have to carry a heavy suitcase. And keep in mind – don’t carry more than 25 kg.
Lose weight
You won’t simply look good, your body will feel better, as well. Each extra pound you gain puts four times the weight on your knees. On the contrary, even a small amount of weight reduction will give your knees relief. Research has shown that losing as little as 11 pounds may enhance your joint health and minimize the risk of osteoarthritis of the knee by 50%.
Stretch your body every day
Stretching will help you improve your ability to move your joints. It fights stiffness and also helps protect the cartilage from wear and tear. There are many types of stretches that can help keep your joints healthy, but the four most common are static, ballistic, dynamic and P.N.F. Ignoring issues related to the joints may cause problems not immediately, but with age sooner or later you’ll feel it.
Seriousness of joint issues.
Whether you tried too hard on the soccer playground or have been typing on the phone and writing on the keyboard for hours, there are many reasons why your joints are in pain. The joints play a major role in our body – they are the connections between bones. They support us and help us to move. Any harm to the joints (injury or disease) can be very painful.
Here are some conditions that could be making your joints achy.
Gout
Excess of protein can be hard on your joints. If you eat too much food high in protein, your body produces a lot of uric acid. Thus, the acid cannot be excreted from your body and this causes a serious inflammatory reaction. It is called gout – one of the most painful types of arthritis.
The symptoms of gout are – swelling, heat, redness, and hard pain in your big toe.
Lupus
This immune system issue can wreck all your joints if left untreated. Individuals with lupus have an overactive immune system that can target joints, blood, skin, kidneys or other organs. Along with painful and swollen joints you can develop a butterfly-shaped rash across your cheeks.
The symptoms of lupus can vary from dry mouth and eyes to memory problems and hair loss.
Rheumatoid arthritis
Rheumatoid arthritis is different than the wear-and-tear kind (osteoarthritis) that usually develops with age. Rheumatoid arthritis (RA) is an immune system disorder, and it disproportionately targets women. Of the more than 1.3 million individuals who have it, 75% are ladies.
The symptoms of RA are tender joints, fatigue, weight loss and feeling stiff.
If you feel pain in the joint that persists more than a week, it ought to be examined by a healthcare practitioner. Keep in mind – the severe pain in the joint should be medically evaluated as soon as possible.
Understanding the nail diseases
Your fingernails and toenails protect the tissues of your fingers and toes. They are made up of layers of a protein called keratin, which is also in your skin and hair. The look of your nails can be a mirror to your health. Good looking nails are typically smooth and consistent in colour. Particular types of nail discoloration and changes in the development rate can be indicators of heart, lung, liver, and kidney diseases, as well as anemia and diabetes.
Signs of Nail Diseases
Some changes in your nails are because of medical conditions that need consideration, such as:
- Redness or swelling around fingernails and toenails
- Thickening or thinning of the nails
- Nail separation from the skin
- Bleeding around nails
- Brittle or pitted nails
- Pain around fingernails and toenails
- Discoloration or changes in nail shape
Consult your doctor if you have any of these issues!
Types of Nail Disease
Here are the 3 most common types of nail disease:
Pseudomonas
This is a bacterial infection that can occur between an artificial nail coating and the natural nail plate or between the natural nail plate and the nail bed. It is believed that the classic green discoloration of this type of infection is some type of mold. But mold is not a human pathogen. The discoloration usually is caused by iron compounds and it is because of the infection. Pseudomonas feeds off the dead tissue and bacteria in the nail plate. The moisture levels help it to grow. That’s why the nail plate becomes dark and soft underneath an artificial coating. The infection can also cause the nail plate to lift from the nail bed.
Yeast/Fungal infection
This type of infection is characterized by nail plate division with apparent debris under the nail plate. Usually, it appears yellowish or white in colour. The fungal infection is also characterized by changes in the shape and texture of the nail. Thus the keratin protein (of which the nail plate is madeof ) is digested by the fungus. Organic debris accumulates under the nail plate and this leads to discolouration of the nail. Other infectious organisms may also be included. If left untreated, the nail plate may separate from the nail bed and crumble off.
Onychogryposis
Typical for the disease is the claw-type nails because of the thickened nail plate. If you are struggling with the disease, your nail plate will curve inward, pinching the nail bed. The condition will get worse with time, and can also cause other infections and ingrown nails. Sometimes onychogryposis requires surgical intervention to relieve the pain.
And remember: when you notice the first symptoms of nail diseases, start to take measures before the situation becomes serious and complicated to manage.
Get Rid of This Belly, Man
Women tend to gain fat in the thighs and hips (especially during childbearing years), but men are doomed to gain weight in their bellies. And the male belly comes in all shapes and sizes. That’s why fighting the bulge takes different approaches and strategies depending on your metabolism, your genetics, your will power, etc. Here are some simple rules you should follow if you want to get rid of this annoying belly fat.
Watch what you eat!
The weight loss plan for bellies includes healthy carbs, such as fruits, vegetables, whole grain and lean sources of protein – poultry, seafood, beans and lean pink meat. The diet must be low in trans and saturated fats. Avoid soda, white bread and sweets. You should eat three times a day, with each meal about the same size, plus one snack. Eating often boosts your energy levels and controls hunger.
Do the right training!
The best way to lose belly fat is with a suitable balance of muscle-building and fat-burning exercises. The most effective training includes:
- Lunge Twist
- Lunge Reach
- Step Hop
- Hands-Up Hop
- Squat Jump
15 minutes a day is an effective start, but as a minimum half-hour a day (ideally 45-60 minutes), 5-6 times a week produces the greatest result.
Change your lifestyle!
There are several changes that are essential for losing belly fat. First of all, quit smoking – it increases visceral fat. Also sleep well, because studies found that constantly getting less than 6-hours sleep can result in greater abdominal fat in people around 40. And most of all – limit your stress levels. The “burnout syndrome” can cause you to pump out the hormone cortisol, which is the main reason for the visceral fat gain.
A flat belly is a badge of honour. It’s an outstanding sign that you keep fit. So get rid of this belly fat, man!
How Many Hours Sleep Do You Need?
Sleep is the key indicator of well-being and good health. We spend up to 1/3 of our lives sleeping and the general condition of our sleep health is an essential question through our life. Getting plenty of rest each night is important to make your entire day more productive.
But how many hours of sleep do you actually need?
Researches cannot pinpoint an exact measure of sleep needed by individuals at different ages, but the chart of the National Sleep Foundation, which features maximum and minimum ranges for health as well as “recommended” windows, identifies the “rule-of-thumb” amounts specialists agree upon.
- Older adults (65+): Sleep range is 7-8 hours
- Adults (26-64): Sleep range did not change and remains 7-9 hours
- Younger adults (18-25): Sleep range is 7-9 hours
- Teenagers (14-17): Sleep range widened by one hour to 8-10 hours
- School age children (6-13): Sleep range widened by one hour to 9-11 hours
- Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours
- Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours
- Infants (4-11 months): Sleep range widened two hours to 12-15 hours
- Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day
To open a new chapter where healthier lifestyle and healthier rest are a priority, start by assessing your individual needs.
Ask yourself: How does my body respond to the different amounts of sleep?; Am I experiencing sleep problems?; Do I depend on caffeine to get me through the day?; Do I feel sleepy when driving?; Am I productive after 7 hours of sleep?
If you are experiencing symptoms such as insomnia, sleepiness during the day, difficulty breathing during sleep, leg cramps, snoring, gasping or other symptoms that is preventing you from a good sleep, you should consult your primary care physician.
Above all, listen to your body and mind and make sleep a priority. You should plan sleeping like some other daily activity. So put it on your “daily agenda” and check it off each night.
Superfoods for Stronger Nails and Bones
Did you know that your fingernails mirror your bone health? Believe it or not, the most important indicators of your bone health are your nails. Researchers found out that individuals with osteoporosis had weaker fingernails than those with normal bone density.
So look at your nails and find out whether everything is alright with your bones.
- Dry nails can indicate a lack of calcium… or a lack of hydration.
- Curved or rounded nail ends can be an indicator of Vitamin B 12 deficiency.
- Spoon-shaped nails (the nail end curves up) can indicate a lack of iron.
- Nail fungal infection indicates a lack of the “friendly” bacteria in the gut our systems need.
- You need more Vitamin B if your nails are fragile, with vertical and horizontal ridges.
- White spots a potential indicator of zinc deficiency.
- Very white, pale nails can indicate an anemia.
- Frequent hangnails could mean lack of sufficient folic acid, Vitamin C or protein.
Of course, the nail issues listed above, can have many causes and should be checked out by a health practitioner.
Feed your nails and bones
You can support strong nails and healthy bones by increasing your intake of certain foods. “Feeding” your nails and bones with food rich in calcium, selenium, iron, protein, zinc, beta-carotene and copper is essential to your health.
Salmon
Fatty fish like salmon offers bone boosting ingredients like Vitamin D, Vitamin B 12 and Omega 3 fatty acids. So eat up for your nails and your bones.
Oats
Oats include: potassium, magnesium, biotin and other B vitamins, anti-inflammatory properties, and protein. They are also filled with antioxidants and fiber. All of these promote healthy bones and fingernails.
Leafy Greens
Let’s not forget about the importance of our greens for our bone health. Leafy greens are possibly one of the top foods for your fingernails. They contain copper, magnesium, protein, zinc, Vitamins A and E, along with biotin and other B vitamins. Leafy greens contain raw, easy to assimilate nutrients that feed your nails, bones and skin.
Fungal Infection – Causes, Types and Treatment
A fungus is an organism which lives in soil, in water, on plants and… in the human body. Only about 50% of all types of fungi are harmful, but most of them are really hard to kill. Some fungi are resistant to anti-fungal drugs, there are bacterial contaminations that no longer respond to antibiotics.
Causes
The infected skin has flakes and if other skin contacts flakes’ spores, there is a probability a new fungal infection to be developed. Public spaces like swimming pools, toilets, saunas and showers are places where fungal infections can strike up.
Here are the most common reasons for fungal infections:
- Diabetes
- Weak immune system
- Steroid use
- Overweight or obesity
- Antibiotics
- Have suffered from fungal infections on previous occasions
Types
The most common types of fungal infections are jock itch, athlete’s foot, and ringworm that can affect any part of the skin. Other wide-spread diseases are candidates (that can infect the vagina, mouth, and urinary tract) and onychomycosis that affects the nails. The seriousness of a fungal infection may vary from individual to individual.
Diagnosis
Fungal elements are sometimes hard to find, particularly if the tissue is extremely inflamed, so a negative result does not discover a fungal infection. Early fungal diagnostics are critical for effective treatment. Your GP will examine the infection and ask you about your symptoms. To confirm or establish the diagnosis of a fungal infection, hair, nail and skin tissue is collected for microscopy and mycology. For persistent infections, several other tests may be used for monitoring and diagnosis.
Treatment
Many patients suffering from fungal infection are using natural treatments. Unfortunately, there are some disadvantages from the usage of these home remedies. It is proved that their effectiveness is much lower than the one of chemical products and many people do not have the patience in order to complete the natural treatment. On the other hand, drugs used for systemic infections usually include highly toxic ingredients. It is essential to read the information leaflet that comes with your medicine for a full list of possible side-effects and cautions.
In conclusion, the best advice you can get is from a specialist. He will tell you the pros and cons of virtually every method of treating fungal infection. This way you will choose the safest method for your problem.
How to overcome the connection between sight decay and headache
Do you feel muscle pain in the neck and shoulders? Perhaps, you are experiencing blurry vision and dry eyes or a constant headache? These are all symptoms of computer or digital eye strain, experienced by more than 65% of Americans.
Causes
The continuous use of the computer, improper viewing distance and poor seating posture are the main reasons for digital eye strain. With so many of us using computers at work, the vision problem has progressed toward becoming a major job-related complaint. But working adults are not the only ones affected by digital eye strain. Kids and teenagers who stare at tablets and computers during the day at school can have issues, too.
Viewing the computer screen often makes your eyes work harder. They react to changing images on the screen and send signals to your brain so you can process what you are seeing. PC users with minor refractive errors may not notice any visual problems. But without proper vision correction, their performance on a particular task can suffer significantly. Improving the visual status of workers is essential for greater productivity, as well as improved visual comfort.
Treatment
We live in a technology-driven world. It might be difficult to limit the use of digital devices in our daily lives. But there are some important factors in reducing and preventing the symptoms of computer eye strain.
Here are 5 easy steps:
- To limit your chances of developing dry eye when using a PC, try to blink frequently. Blinking keeps the front surface of the eyes moist.
- The proper location of the computer screen will give comfort to your eyes. It should be 15-20 degrees below eye level.
- Position the computer screen to avoid glare, particularly from windows and overhead lighting. Use drapes on windows. You should also replace the light bulbs with bulbs of lower wattage.
- Get the right seating position – chairs should be comfortably padded. Their height should be adjusted so your feet rest flat on the floor. Your wrists should not rest on the keyboard when typing.
- To reduce the risk of tiring your eyes by constantly focusing on your screen, you should look away from your PC at least every 20 minutes and gaze at a distant object for at least 20 seconds.
Consult with a local optometrist or ophthalmologist who can tell you about additional factors that may impact your eye comfort while on the computer.