Browsed by
Category: Health

5 Simple Ways to Kickstart Your Fitness Regiment

5 Simple Ways to Kickstart Your Fitness Regiment

While virtually everyone acknowledges the importance of exercise, few have the motivation to keep it up for more than a few days. This is most noticeable at the start of a new year, when resolutions are quickly forgotten. Fortunately, there are some things you can do to make it more interesting. Here are 5 simple ways to kickstart your fitness regimen.

1) Set a Specific Goal

Stating that you simply want to “get in shape” is too vague to feel like a priority. If you’re ever forced to schedule your time, you’re likely to forget all about working out. Examples of specific goals might include running a 5K in six months or losing a specific amount of weight. Whatever you decide upon, it should be realistic enough that you know it can be achieved with time and effort. Remember that if it’s important at all, it should be important enough to know exactly what you want to get out of it.

2) Find a Partner

It’s much easier to flake out on yourself than on someone who’s waiting for you at the gym. Once you’ve made plans to work out with that person, you’ll have some explaining to do if you don’t show up. In fact, a good partner will grill you to make sure you’re not just being lazy. Find someone who’s as serious about their fitness goals as you are, work out a schedule that suits both of you, and get to it.

3) Document Your Workouts

Nothing defines a priority more than writing it down. The mere act of putting something into writing implies that it’s worth tracking and remembering. Start by scheduling workout time in your calendar the same way you would schedule a meeting and don’t let anything encroach on that time. You should also keep a notebook with a list of exercises or activities for specific days, as well as a log of what you’ve done and any progress you’ve made. The more often you look at it, the more you’ll want to beat those numbers.

4) Exercise Early

The way you start your day tends to dictate the way the rest of it will go. For this reason, it’s a good idea to get something challenging out of the way as soon as you get up. You’ll probably hate this part of the journey at first, but that’s exactly why it’s so effective. If you want to make a challenging habit stick, you need to rack up some early victories. You’ll also find you’re more productive, once you’ve won the battle against your own laziness. This can be a powerful motivator to keep at it.

5) Try Something New

There’s no quicker way to grow tired of something than to do it the same way, day after day. You have to change it up now and then to keep things interesting. One of the best ways to do this is to add something new and different to your routine, like a martial arts class or fencing lessons. As long as it’s fun, challenging, and makes you fit, you’ll find yourself wanting to do it, instead of fighting the urge to do something else.

These suggestions can help get you fired up, but you still have to get started. The longer you put it off, the sooner your mind will begin looking for excuses to quit. Remember that while getting fit might seem like a long and arduous journey, it gets easier as these practices become habits.

8 Healthy Tips for Men Over 30

8 Healthy Tips for Men Over 30

30 is a strange age for men. In modern social circles it is considered to be on the edge of old. In comparison with the general population, it is just the beginning of life’s prime. Psychologically, this age hits men in different ways. It means still having plenty of time to have fun, but signals the need to start thinking seriously about health issues.

However a man thinks about 30 and beyond, a focus on health will help him live life to the fullest. Here are eight health tips for men who are at, and past, the age of 30 to take to heart.

Start Yearly Diagnostic Health Screenings

When the male body reaches its prime, a host of changes takes place. This does not mean that health will automatically start down a path of decay. All men over 30 should get a yearly physical that not only addresses present concerns, but utilizes modern diagnostic tools to discover potential problems. Blood tests, ultrasounds, and advanced MRI can detect physical problems before they gain a grip on a man’s health.

Design an Exercise Regimen

There is one great thing about youth. It constantly creates a feeling that healing is easy, and good health is a given. After 30, men discover that it takes hard work to maintain that feeling. Beyond this age, exercise should be an imperative. This doesn’t necessarily mean training for Spartan races and marathons. Men should however, choose a type of activity they love to keep them physically active. It can be as simple as consistent morning runs, or as complex as hiring personal trainer to help lose weight and grow a stellar physique. It is proven that exercise is powerful for maintaining body and mind health.

Rethink Recreation

After 30, men should think about dropping college-style recreation, and replacing it with something that is beneficial. In particular, this means cutting back on alcohol consumption. As organs like the liver, kidneys, and pancreas age, they become less efficient at filtering waste and releasing hormones. Men older than 30 should take a closer look at the benefits of a lifestyle that puts alcohol on a low pedestal of importance. It is also a good time to seek help in becoming sober altogether.

Pay Attention to the T

The key factor that distinguishes men from the rest of nature is testosterone. After the age of 25, men begin losing T levels. Exercise, proper nutrition, abstaining from drugs and alcohol, and stress minimization can preserve T levels. Men with chronically low T levels will always feel less vital than they should. Have a medical professional check T levels, and adopt all methods possible to preserve male uniqueness.

Explore the Family Tree

Many men do not realize that genetics and family history have a great deal to do with their overall health. Once a man reaches early middle age, genetic health factors will be paramount. Go back and research what other male relatives battled, and what they died from. This might seem a little morbid, but discovering health propensities is key when adopting a healthy lifestyle. A history of heart attacks means a concentration on diet and exercise. A history of prostate problems indicates the need for checks that are more frequent than recommended by medical groups.

Reduce Stress

When men are stressed and suffer from anger and anxiety, massive amounts of the hormone cortisol is released into the bloodstream. Cortisol works against things like testosterone, nerve and muscle receptors, and the immune system. The age of 30 is when most men begin to delve deep into family and career. It’s also the time when stress is the greatest. Take time to identify stress sources, and how to manage them effectively. Longevity and vitality depends on it.

Increase Spirituality

It is proven that people who have an active spiritual life will experience higher degrees of overall wellness. In men over the age of 30, this means using a higher power to tackle all of those things that cause aging, or physical and mental decay. It’s not necessary to move to Nepal and become a monk, but techniques for going beyond the stress of life can help the body rest, repair, and function to its potential. Begin meditation and yoga classes. Take vigorous and reflective nature walks, or find another spiritually active gym partner.

Reinvent Yourself 

Women call this a makeover. It’s when a person works hard at changing unhealthy aspects of their life, and adopts a new personal appearance to match the positive changes. For men over 30, this means never settling for becoming the “old man” in the room. Dress a little trendier than age would dictate. Take calculated risks when it comes to physical activities and social situations. Get counseling to reverse that sense of physical self-consciousness present since youth. When a man works for health, he should then completely own the positive results.

One thing is for sure, men over 30 are still young at heart. Enjoying life is directly related to the effort put into staying healthy. It’s paradoxical, but men over 30 tend to think there is nothing wrong with their health, until there is actually something wrong. Take steps to ensure that good health continues into middle age.

How CBD is used in Medical Marijuana

How CBD is used in Medical Marijuana

Any mention of the word marijuana or cannabis can send shivers down the spine of many people! “I take marijuana? Never. What if the stuff makes me mad?” is what a lot of people would ask.

Relax for you will now know that your doctor can at times prescribe a marijuana-based medicine for you or your loved one.

First, What is Medical Marijuana?

Medical or recreational marijuana is cannabis plant extracts which you can smoke or ingest after drying. Marijuana, also called marihuana, has 70 chemical compounds that scientists refer to as cannabinoids (CBD). Each cannabinoid portrays different chemical qualities and dissimilar effects on the human body.

Researchers know that the two main marijuana chemicals, cannabidiol (CBD) and delta-9-tetrahydrocannabinol (THC) exhibit mind-altering, psychoactive properties, which is the reason people seek cannabis, the holy herb, grass, weed, or ganja. In the United States, about 20 million of the residents 12 years and above are marijuana users.

University Research on CBD and Medical Marijuana

Typically, marijuana creates euphoria, the good-feel factor, stimulate your appetite, and distort the sense of time. Healthcare providers and researchers seek to use the psychoactive qualities of cannabis to address various medical conditions.

An international team of researchers with a coordination center at the Vanderbilt University discovered the amygdala cannabinoid receptors. The amygdala is the human body brain region responsible for flight-or-fight response and anxiety regulation. One of the researchers and professor of Psychiatry, Molecular Physiology, Biophysics, Dr. Sachin Patel, M.D., Ph.D., says that the discovery of the amygdala-cannabinoid receptors connection is a major step in using cannabis to address behavioral disorders. The study on CDD, “Multiple Mechanistically Distinct Modes of Endocannabinoid Mobilization at Central Amygdala Glutamatergic Synapses” appeared in the journal Neuron of March 2014.

Medical Benefits of Marijuana

Marijuana can help to relieve the symptoms of poor health conditions. Studies indicate that CBD has a link to how the brain receptors work. Cannaboid can activate serotonin, vanilloid, and adenosine and aid in the following body functions:

• Serotonin receptors that play a major role in mood control

• Vanilloid receptors whose responsibility is to meditate on pain.

• Adenosine receptors that help to control the body sleep-wake cycle

Scientific experiments show that CBD is potentially the cure for the diseases and conditions below:

• Psychiatric disorders, including anxiety, depression, psychosis, and schizophrenia.

• Drug-resistant epilepsy, motor, and neurological disorders.

• Obsessive compulsive disorders.

• Nausea and vomiting.

• Diabetes.

• Cancer.

• Osteoporosis.

• Dystonia.

• Select pediatric conditions.

• Lupus.

• Chronic and neuropathic pain.

• Parkinson’s disease.

• Nicotine addiction and substance abuse.

In Florida, for example, patients with “debilitating medical conditions”, can access FDA-approved drugs specified in the Florida Medical Marijuana Legalization Initiative. The best thing about CBD-based drugs is that they do not cause addiction.

5 Reasons to Exercise at a Gym Instead of Home

5 Reasons to Exercise at a Gym Instead of Home

Some people buy expensive gym equipment with the intention of working out at home. While heading into a gym can be inconvenient at times, you should know that there are definite advantages to exercising in a gym. Following are 5 reasons why exercising at a gym is better than exercising at home.

1. Better variety of equipment available
Using the same equipment day after day can get boring quickly. When you go to a gym the variety of equipment inspires you to try something different every day, mixing up your workouts so you won’t get burned out and bored. In addition, many gyms have pools, classes, and spa areas in addition to personal trainers to help keep you motivated.

2. Most up-to-date fitness equipment available
Gyms are constantly upgrading their equipment to provide the newest and best equipment for a safe and total workout. Many of the modern machines include a heart monitor which makes it easier to stay in your target heart zone. A great list of the best gym equipment can be found here.

3. Social connection with other gym attendees
Working out around other people provides motivation to work harder than you would just exercising by yourself at home. It’s easy to make new friends in a gym because you know you have similar hobbies and goals. You can always people watch when you get bored.

4. Instructors and spotters
When you go to a gym you can ask for help the first time you use a piece of equipment. That way you know you are using it correctly and safely. When you just work out at home you never know if you are using your equipment correctly or actually getting the maximum benefit from your workout. In addition there are usually plenty of people around to help “spot” you so you won’t hurt yourself if something goes wrong.

5. Gyms can provide a financial incentive 
Sometimes joining a gym is just the incentive you need to start working out. In addition, if you are paying monthly fees you will also have a financial incentive to keep going.

Before you invest in gym equipment thinking it’s easier to just exercise at home, make sure you are considering all the pros and cons to both. A great list of pros and cons of joining a gym can be found here. Most people realize that the benefits of joining a gym far outweigh the convenience of exercising at home. The most important thing is to get those workout sessions in, whether you are at home or at your favorite gym.

6 Mistakes to Avoid When Choosing a Plastic Surgeon

6 Mistakes to Avoid When Choosing a Plastic Surgeon

In the year 2015 alone, there were 1.7 million cosmetic operations carried out in the United States. In the year prior, the total spending on Botox in America exceeded $2 billion. There are plenty of key indicators to tell that a plastic surgeon is dependable, but it is even more essential to make sure that you don’t make the wrong choice. The following are some of the biggest mistakes to avoid when weighing your options for cosmetic surgery providers.

Choosing a plastic surgeon whose clinic is infamous for poor customer service

Though it may not be immediately apparent when examining the surgeon’s past work and credentials, the quality of customer service in their clinic is a crucial factor. Be sure to look up reviews of different patients’ experiences and pay special attention to any comments that mention the attentiveness and friendliness of the staff.

Failing to account for the safety of the facility

A dependable plastic surgeon is not only skilled, but makes sure that their facility is up to standard; this is more than just a matter of professionalism on their part, but also your safety. Make sure to determine just how highly the surgeon’s operating room has been accredited.

Failing to ask about the credentials of the anesthetist or anesthesiologist

There are patients who have had to face the consequences of an incompetent or inadequately-credentialed staff member handling their anesthesia administration during the procedure. No matter what, make sure to confirm that a Board Certified anesthetist or anesthesiologist will be involved in the operation.

Choosing a surgeon with whom you have no real rapport

Getting cosmetic surgery can easily be one of the biggest personal decisions and riskiest medical procedures of your life; naturally, you will want a plastic surgeon that you can openly trust and feel comfortable with on a personal level. In addition to their skill level, consider just how comfortable you feel in the surgeon’s company.

Choosing a surgeon with an opinion of attractiveness that differs from your own

Positive aesthetics are a subjective matter, and there is too much at stake in a cosmetic procedure to assume that a surgeon’s idea of beauty is identical to yours. Before settling on any facility, make a point to confirm that both your ideal outcome and the results that they have produced are in alignment.

Choosing a surgeon who has never performed the operation you want

No cosmetic surgeon can be too experienced the specific type of procedure that you desire. No matter what the quality of their unrelated operations might be, make sure the confirm that the surgeon can be counted on to provide results for your specific procedure.

Choosing the right plastic surgeon means paying close attention to everything that isn’t immediately visible. The above suggestions will not only help to ensure that you get the results that you want, but they could also potentially save your life.

Jump to top
6 Benefits to Gain from Joining A Fitness Class

6 Benefits to Gain from Joining A Fitness Class

If you are looking to lose weight, get toned or just get in better shape overall, there are a number of physical fitness activities that you will be able to participate in in order to achieve these goals. But which route should you take?

Many people tend to resonate more with specific types of physical fitness. For example, some people may like to play team sports like basketball, baseball or soccer while others feel more comfortable exercising alone and on their own. These latter individuals would then mostly likely be the ones to exercise with weights, on a treadmill or with an exercise video in the comfort of their own homes.

The physical fitness activities listed above can all be great forms of exercise. With that being said, there is also something to be said for taking a physical fitness class. If you like to meet new people, hold yourself accountable and make sure that you get physical fitness in absolutely every week, a fitness class may be just what you need. Let’s look at six of the benefits you can gain from taking this route toward a healthier you.

1. You’ll be held accountable.

You’ve paid for your classes. This holds you accountable every week.

2. You’ll get professional physical training.

Many people don’t realize this, but taking a physical fitness class is like going to a personal trainer. The only difference is that your personal trainer in this case is training many people at once. Fortunately, this isn’t a downfall. You will still be getting the same physical training that you would be getting if you were working one-on-one with a trainer.

3. Your routine will be changed up every week.

As you know, useful exercise requires changing routines frequently, and this is done for you when you take a class.

4. You’ll meet new people.

One of the many benefits of taking a physical fitness class is that you will meet new people. Taking a physical fitness class at your local gym or community center can be particularly beneficial if you are new to town. It will help you get acquainted with other people in your area.

5. You’ll be personally helped with your form.

Even if your class has 30 people in it, your teacher will help each individual in the class achieve top form.

6. Fitness classes are lots of fun.

Fitness classes can be a lot of fun. You be able to work out to upbeat, fun music with a group of motivated people who will cheer you on just as you cheer them on. The environment is made to be fun, and it truly can be as long as you are game for anything!

5 Tips for Runners to Prevent Knee Pain

5 Tips for Runners to Prevent Knee Pain

These days, many runners are interested in optimizing their fitness abilities. Whether you’re doing so for personal or professional reasons, preventing knee pain is a wonderful way to help accelerate your fitness aptitude and avoid inconveniencing injuries. With that idea in mind, consider implementing the following 5 tips to prevent knee pain.

1. Cross Train.

As noted in Wikipedia, cross training is engaging in a form of physical activity other than the exercise you regularly complete. The goal of cross training is improving the athlete’s overall performance, but using different limbs and muscles can also prevent individuals from putting too much pressure on one bodily area, including the knee. With this idea in mind, make sure you incorporate some cross training activities like swimming or cycling into your fitness routine.

2. Do Yoga.

As noted in Prevention magazine, doing yoga is a wonderful way to prevent knee pain. This is the case because the yoga poses bring the individual’s body back into a place of balance and alignment. Many of the poses stretch and strengthen the ankles, calves, and hamstrings. This work keeps the kneecaps strong and stable. Holding the poses through practice sends blood through the connective tissues and muscles, thereby delivering oxygen and nourishment to those regions of the body. This activity helps repair damage, speed up healing, and reduce inflammation.

3. Attain And Maintain Your Ideal Weight.

Losing weight can help prevent and alleviate knee pain. With each step we take, two to four times our body weight is delivered through the joint of the knee. The more you weigh, the more profound the knee joint impact will be. As such, utilize sound strategies to attain and maintain your ideal weight so you can avoid placing unnecessary stress and pressure on the knee.

4. Wear The Right Shoes.

Wearing the right shoes is key to preventing knee pain. Runners should replace their shoes at least once every six months, more if necessary. You can attain assistance regarding which size and type is ideal for you in the shoe store. You can also do research via Internet to learn more about the different options available to you.

5. Stand Up Straight.

Standing up straight is important for individuals who wish to prevent knee pain. When we slouch, we become bent at the waist and thereby develop a posture that can contribute to knee pain. The ideal posture incorporates keeping the shoulder centered over the pelvis and abdomen while also centering the head over the shoulders.

If you want to make the most of your running activity, know that avoiding knee pain at all costs will help you do so. You can use some or all of the tips outlined above to keep your knee in excellent condition throughout your running career!

What to Expect During Your First Few Days with Braces

What to Expect During Your First Few Days with Braces

When most people get braces, they do so with the expectation that their teeth will eventually become straight, resulting in a winning smile. However, while getting braces applied to one’s teeth is not a painful process, there are some things that do occur during the first few days once the braces are in place. If you’re getting braces soon and want to know what to expect, take a look below at some of the most common occurrences.

Mouth Sores
For people who get metal braces, a very common occurrence is mouth sores. While they may be a little uncomfortable initially, they are usually nothing to worry about. Since the gums and inside of the mouth are not used to having all that metal to deal with, it’s natural for a few sores to pop up along the way. To help alleviate any discomfort, orthodontic wax can be applied to the parts of the braces that are causing the sores. In most cases, the sores will disappear within a few days and more than likely not return.

Food Sensitivity
As a person’s teeth begin to move once the braces are applied, there may be many foods that may have to be off limits for a few days. Crunchy foods, or in fact anything that requires significant chewing, should probably be avoided for the first several days after getting braces. To play it safe, most orthodontists recommend eating soft foods such as soup, mashed potatoes, mac and cheese, and yogurt.
Difficulty Talking
Since most people generally don’t talk with their mouth full, it may take a few days to get used to speaking well with a mouth that now has lots of metal inside it. But by practicing at home with family and friends, most people rapidly learn how to navigate their new mouth hardware and speak as well as they did before they got braces. For people who really want to challenge themselves, trying their luck with a few tongue twisters can not only help them speak much better, but also provide some fun along the way.

While getting braces can take some getting used to for a few days, the benefits they provide over time far outweigh any initial discomfort. By making sure to follow all instructions provided by the orthodontist, such as avoiding certain foods and brushing one’s teeth regularly, it’s a virtual guarantee that within a year or two all that metal and hardware will produce a beautiful smile that nobody will be able to resist.

How to Prevent Sports Injuries: 6 Helpful Tips

How to Prevent Sports Injuries: 6 Helpful Tips

From a sprained ankle to a torn knee ligament, there are several painful injuries that can occur on the field of play. The good news is that some injuries can be prevented. Here are some proven ways to avoid getting hurt while playing sports.

Wear the Appropriate Footwear
Some people have a bad habit for wearing the wrong shoes for the specific sport. For example, attempting to play a game of basketball in running shoes is far more likely to cause an injury. Furthermore, you need to choose a shoe that provides the best possible fit. According to ABC News, it is a good idea to get a biomechanical assessment before buying a new pair of athletic shoes.

Get in Shape
In an effort to satisfy their passion for playing sports, some people opt to participate in local recreational leagues. Unfortunately, not everyone is in the best physical condition. Research shows that out-of-shape individuals are more likely to get injured. If you haven’t been active for quite some time, prepare your body for the upcoming sports season by training for at least a few weeks.

Warm Up Beforehand
Whether you are preparing for a tennis match or getting ready to play tag football, it is essential that you warm up your muscles and tendons. As mentioned in an article posted in the Boston Herald, the primary purpose of a general warm-up is to increase blood circulation. Lightly jogging in place can actually make a big difference. This is especially important for the athletes who are dealing with an old injury.

Rest Your Body
You must make it a priority to get enough rest. While you are sleeping, your body effectively repairs itself. Ideally, you should be getting at least seven hours of sleep every night. If you are experiencing insomnia, pay close attention to your daily caffeine intake. The caffeine in a single cup of coffee can remain in your bloodstream for several hours.

Consume Enough Water
Never underestimate the importance of consuming enough water. A lot of muscles injuries actually stem from dehydration. Try to drink fresh water throughout the day. While sports drinks are good for replenishing your electrolytes, stay away from sodas at all costs. If you want a post-game beverage that is loaded with nutrients, consider drinking chocolate milk.

Don’t Play Through the Pain
While there is nothing wrong with putting forth your best effort, never ignore the signs of pain and discomfort. Your body is telling you that it needs some immediate attention. Being hard-headed can definitely create an even bigger issue.

How to Relieve Delayed Onset Muscle Soreness (DOMS)

How to Relieve Delayed Onset Muscle Soreness (DOMS)

What is delayed onset muscle soreness or DOMS?

Delayed onset muscle soreness or DOMS is the soreness you may feel after doing exercise. This phenomenon often occurs when you first begin a new workout program, and it is especially common when you go from being almost completely sedentary to working out on a regular basis.

Because the workout program may be quite a challenge for you in the beginning, your muscles will be shocked at the new work they have to do. Delayed onset muscle soreness often occurs between one and two days after you have done the initial activity.

One thing to remember is that you should not be afraid of delayed onset muscle soreness as it is completely normal when you start a new exercise routine. There’s no need to stop working out. With that said, you may want to do a few things to prevent this muscle strain.

Stretch before working out

Stretching is a great way to prevent delayed onset muscle soreness, but don’t expect it to fully prevent this normal occurrence of pain in your muscles.

When you do stretch before your workout, make sure you actually do a little warm-up before the stretching even begins. Try jumping jacks or running in place. Even stretching can be hard on your muscles. Do not stretch your muscles to the extent that you feel pain, but you should feel a little strain on them to know the stretching is working.

Start slowly with your new routine

If you have a lot of motivation, it may be tempting to jump right into your new exercise program. Having motivation is definitely good, but make sure you treat your body kindly and start slowly with your new routine. For example, if you want to work on getting leaner legs and thighs, don’t jump into doing 50 squats with weights all at once. Instead, work up to 50 squats by starting your first week with 20 to 30 a day and ramping it up 10 additional squats each week.

Vary your workout routine

Finally, remember to vary your workout routine as you move ahead. Do not work only your arms for a week or two at a time, but switch between your arms and legs, for example.

You also might consider switching between cardiovascular workouts and strength training workouts. For example, you might switch between running on the treadmill and lifting weights or using weight lifting machines in the gym.

Most physical fitness experts agree that you should work out between five and six days per week and leave at least one day for rest. Having these one or two days for rest will definitely lessen the degree to which you feel delayed onset muscle soreness.