Apr 07

Diet tips: Avoid missing out on ‘essential’ nutrients by following three rules

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A HEALTHY diet maintains and improves overall health but with thousands of diet tips emerging every day, it can be difficult to establish what’s best for you. A dietician has outlined three main points to prioritise when it comes to a balanced diet. A balanced diet is so important because it supplies nutrients the body needs to work effectively. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance. There are seven “essential” factors for a balanced diet – carbs, protein, fat, fibre, vitamins, minerals and water. And it’s crucial for a person to ensure they are consuming vital nutrients. These nutrients must be consumed through dietary sources to maintain ideal health standards. Leading nutritionist Jenny Tschiesche, revealed her top three tips to maintain a healthier lifestyle.   1. Be portion aware Think of a plate of food as split into 25 percent carbohydrate, 25 percent protein and 50 percent non-starchy vegetables. Healthy high-carb foods Quinoa Oats Buckwheat Bananas Sweet potatoes Beets Oranges Blueberries Good protein sources Seafood White-meat poultry Milk, cheese and yoghurt Eggs Beans Pork tenderloin Soy Good protein sources Seafood White-meat poultry Milk, cheese and yogurt Eggs Beans Pork tenderloin Soy Lean […]
Apr 07

Muscle Mass and Strength Decline in Older Women—But You Can Slow Down the Process

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With tips for getting regular physical activity, engaging in strength-training, and getting proper nutrition, Tufts exercise scientist Roger Fielding explains how to stay stronger longer If, as you get along in years, you’re finding it increasingly harder to unscrew the lids of jars or to pick up your children or grandchildren, there’s a reason for that: sarcopenia. Sarcopenia, or age-related loss of muscle mass and strength, can lead to serious consequences, explains Roger Fielding, team lead for the Nutrition, Exercise Physiology, and Sarcopenia Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts, and professor at the Friedman School of Nutrition Science and Policy. “After the age of 35, both men and women start to lose muscle mass at a rate of about half a percent per year and muscle strength at a rate of about one percent per year,” Fielding says. “For women, sarcopenia is particularly significant because the peak muscle mass and muscle strength they achieve in their mid-thirties tends to be lower than it is for men. So, when they start to decline, they generally reach a critical level earlier in their lives.” Reaching that critical level means experiencing a diminishment of basic […]
Apr 07

How to Get Muscular Without Protein Powder

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Although adding protein powder to drinks is a helpful way to build muscles, you can get muscular without making protein shakes. Protein comprises every cell and tissue in the human body, including muscles. You can obtain plenty of protein from a healthy and balanced diet. Although most Americans eat more protein than necessary, body builders may require slightly more protein.   Step 1 Lift weights or use machines to strength train most days of the week to build muscles without protein drinks. Focus on a particular muscle group, such as arms, on one day. The next day, focus on the chest and back. On day 3, work on the legs. Allow a day of rest before you begin your strength training again.   Step 2 Use higher sets and higher repetitions to get muscular. Ensure that you are using enough weight to build up muscles. Increase the weight as needed. The last few repetitions in a set should be difficult to complete.   Step 3 Increase the amount of protein you consume in your diet to add muscles. Weightlifters should consume approximately 1 gram of protein per pound of body weight daily. Eat lean proteins, such as poultry, fish, legumes […]
Apr 07

Benefits of Daily Exercise in Keeping Your Mind & Body Strong & Active

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Practicing daily workout with different fitness equipment has proven physical and mental health benefits. Read on to know about them in detail. Regular exercise has shown to have profoundly positive impact on both physical as well as mental health of a person. No matter what level of fitness your body has, regular physical exercise provides innumerate benefits that have lifelong effects and advantages. As opposed to the general and popular belief, regular physical exercise is not only beneficial for losing weight, but has various other benefits like reduced diseases, increased energy, less stress, and an overall better and improved life. Regular exercise is increasingly recommended by physicians, doctors, and mental health professionals all over the world to help reduce physical as well as mental health issues and ailments. Below mentioned are some of the top benefits of including daily exercise in your daily routine for both mental and physical well-being.   Physical Benefits   1. Maintaining strong muscles and bones: ‍Exercise plays a vital role in maintaining the strength of muscles and bones. Regular and specific physical exercise, along with adequate diet and protein intake could stimulate muscle building and strengthening of bones. This is due to exercise resulting in […]
Apr 07

5 Great Stretching Exercises for Your Spine

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Roughly 80% of Americans will experience back pain at some point in their lives, and for most of them the pain will resolve on its own within a few weeks. For millions of people, however, back pain becomes chronic. In fact, back pain is the second most frequently reported medical complaint. Board-certified orthopedic surgeon Dr. Thomas Jones II and our team at The Spine Institute of Southeast Texas understand the impact of back pain on daily life. Simple activities that most take for granted can be a struggle. It can interfere with many areas of your life, from work to social activities. Seeking medical evaluation is the first step to getting relief. Treatment for chronic back pain depends on the cause. Dr. Jones formulates a treatment plan for you after a comprehensive evaluation. Your treatments may involve steroid injections, physical therapy, pain-relieving medication, or surgical approaches.   Common causes of back pain include: A herniated disc (bulging disc) Spinal stenosis (narrowing of the spinal canal) Degenerative disc disease (arthritis of the spine) Sciatica (problems with the sciatic nerve)   Stretching exercises for back pain can help keep your spine healthy and provide relief. While these stretches are safe for most […]
Apr 07

This Is the Best Time of Day to Work Out, According to Science

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Finding time to exercise can be challenging, and the most important thing is to squeeze in any amount of it whenever you can. But if you want to optimize your workouts to get the widest range of benefits, you might want to try exercising in the morning. Here’s what the science says about the best time of day to exercise — and what to expect if you opt for later workouts.   Morning workouts have an edge Working out in the morning — especially on an empty stomach — is the best way to burn stored fat, making it ideal for weight loss. That’s largely because the body’s hormonal composition in the morning is set up to support that goal, says Anthony Hackney, a professor in the department of exercise and sport science at the University of North Carolina Chapel Hill. “In the early morning hours, you have a hormonal profile that would predispose you to better metabolism of fat,” Hackney says. People naturally have elevated levels of cortisol and growth hormone in the morning—both of which are involved in metabolism—so you’ll “draw more of your energy from your fat reserves,” Hackney says. That can potentially help with weight loss. Research also suggests that […]
Apr 07

5 Ways to Revive a Workout Routine

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Whether you are watching the sun go down early every day, unable to hit your regular gym, or busy with work or kids, it’s easy to miss a few workouts and then more than a few. After all, exercise thrives on routine. In a 2019 study, researchers found that people who maintained a weight loss tended to time their workouts similarly each day. During the winter especially, it’s common for exercisers to shirk their typical regimen, says Lee Jay a personal trainer, mat Pilates instructor, and nutrition coach, specializing in clients new to fitness. The days are shorter, meaning if you are working out before or after work, it’s likely to be in the dark, she says. Couple the short days and increased obligations with the need for tons of layers during outdoor workouts, and you have got the perfect recipe for an excuse. When we are committed to a routine, our minds are physiologically prepared to take on this workload, and our bodies are revved up to go, Jay says. Once we break this momentum, it takes immense energy, on the mental and physical front, to get things going again. Once you get over the hurdle, motivation tends to […]
Apr 07

Does your mind wander during meditation? Yoga expert shares 5 tips to prevent it

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If you keep bringing your attention back to meditation every time your mind wanders, here are 5 health tips by Yoga expert to tackle mind wandering and achieve this evolution of consciousness where we are more alert, self aware, sensitive and relaxed.   Mind wandering during meditation is very common where an unintentional and unrelated spontaneous shift of attention occurs and the mind tends to regale in varied thoughts which can disrupt the primary task of developing a healthy relaxed and stable mind set. If you keep bringing your attention back to meditation every time your mind wanders, fret not as we got you sorted with 5 health tips by a Yoga expert to tackle mind wandering and achieve this evolution of consciousness where we are more alert, self aware, sensitive and relaxed. In an interview with HT Lifestyle, Yoga Master and Spiritual Guru – Grand Master Akshar – shared, “The purpose of meditation is to evolve our consciousness as humans living on this planet. In order to achieve this evolution of consciousness we need to build ourselves to become more alert, self aware and sensitive to the environment around us. For the purpose of meditation we need to find […]
Apr 07

12 ways to keep your brain young

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Every brain changes with age, and mental function changes along with it. Mental decline is common, and it’s one of the most feared consequences of aging. But cognitive impairment is not inevitable. Here are 12 ways you can help maintain brain function.   1. Get mental stimulation Through research with mice and humans, scientists have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological “plasticity” and building up a functional reserve that provides a hedge against future cell loss. Any mentally stimulating activity should help to build up your brain. Read, take courses, try “mental gymnastics,” such as word puzzles or math problems Experiment with things that require manual dexterity as well as mental effort, such as drawing, painting, and other crafts.   2. Get physical exercise Research shows that using your muscles also helps your mind. Animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought. Exercise also spurs the development of new nerve cells and increases the connections between brain cells (synapses). This results in brains that are more efficient, […]
Apr 07

5 Workout Tips For Beginners

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With 2022 here, it’s the time of year when millions of people begin exercising to meet their resolution of losing weight or getting healthy. When beginning any exercise program, it’s important to pace yourself and not risk injury by overexerting yourself from the get-go – especially if it’s been a while since you worked out. To prevent that, here are some tips and tricks to get you started on your journey towards a healthier life. Tip 1: Start Slow Don’t just jump right in and start exercising five days a week — that’s a recipe for disaster, says John Higgins, MD, Director of Exercise Physiology at the University of Texas Health Science Center in Houston. It’s better that you gradually work up to exercising several days per week while you see how your body responds. “Start low and go slow,” Dr. Higgins said. “The current recommendation is 2-3 days per week, for at least 30 minutes per day. But for someone who is just starting out, we recommend that they start at 1-2 days per week and ramp it up from there.” Tip 2: Know When to Stretch Stretching right before a workout may seem like the best thing to do, […]
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