Jun 30

How to increase bone density

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Learn how to increase bone density through exercise and diet Do you want to know how to increase bone density and why it’s important? We need strong bones to support us and allow us to move. They protect the brain, heart and other major organs from injury. They also store minerals including calcium and phosphorus, which help keep bones strong and healthy. We reach our “peak” bone mass in our late 20s, and we start to lose bone strength as we get older. After menopause in particular, women can become more prone to osteoporosis. Strong bones, and muscles, reduce the risk of injury and improve balance and coordination. Nutrition consultant Jenna Hope says: “Maintaining high bone density is essential in reducing the risk of age-related bone disorders, such as osteoporosis, which occurs when bones become weak, brittle and prone to fracture. If we have low bone mineral density, we have a higher risk of breaking bones later on in life. We’d also be more prone to pain and impaired posture due to brittle and weak bones.” Exercise – especially weight training – can help increase bone density, as well as a diet rich in vitamins, protein and calcium. According to […]
Jun 27

10 heart-healthy lifestyle tips to keep dad fit and happy

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A father’s role extends far beyond what meets the eye. He is not merely the provider for the family, but also a supportive spouse, a devoted son, a leader at work, a brother, and, of course, a father. Unlike women, men often internalize their burdens, feeling compelled to appear strong and unwavering, neglecting their own well-being. This reluctance to show vulnerability often results in neglect of their health, manifesting in alarming statistics. The average age for men experiencing heart issues is 53, seven years younger than the global average of 60, as reported by the American College of Cardiology. Another concerning statistic reveals that the average age for men suffering strokes is 62.2. At this stage, most fathers are on the cusp of retirement, eager to embark on the life they’ve longed for as their children have grown. As a tribute to the incredible fathers everywhere, this Father’s Day, we present 10 healthy lifestyle habits that your dad can adopt. It’s never too late to inspire your father to embrace a healthier life. 1. Regular Exercise: Many fathers with demanding jobs neglect exercise due to their busy schedules. Encourage him to engage in physical activities like walking, jogging, cycling, or […]
Jun 24

Is Eating Three Meals a Day the Only Way to Be Healthy?

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How many meals a day should we eat to achieve and maintain a healthy weight? Most of us were taught to have “three square meals” a day. But having more smaller meals throughout the day can help balance out our hunger and calories. “It is suggested that those who eat more frequent, smaller meals have learned how to limit their intake at each meal and do not have the ravenous appetite that accompanies the starve-all-day, stuff-all-night approach,” said Linda Van Horn, Ph.D., a registered dietitian and professor in the Department of Preventive Medicine at Northwestern University. “Overall, it is still the total calorie intake that determines someone’s body size,” said Dr. Van Horn, who is also an American Heart Association volunteer. “Excess calorie intake, whether spread out over the day or consumed at one meal, will still contribute to weight gain.” It may seem as if avoiding food is a good way to lose weight, but it’s not. Depriving your body of food isn’t good for you, and you typically wind up getting all those calories back — and then some — because you end up making yourself so hungry. For a healthier you, focus on spreading your calorie intake […]
Jun 21

3 Anti-Aging Exercises to Help You Stay Active

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Getting older doesn’t mean exercise is no longer beneficial.   Working out never stops being beneficial, even as you get older. If staying healthy and independent is important to you as you reach your golden years, it’s a good idea to focus on a range of exercises that help build balance, mobility and strength. In fact, keeping an active lifestyle is one of the best things you can do for yourself as you continue to add candles to your birthday cake. Regular exercise can also be the difference between relying on others for daily activities or needing assistance. The reality is that your workout routine may need to look a bit different than it did when you were younger. We spoke to experts to determine what exercises older adults should focus on to maintain wellness.   Is exercise safe for older adults? A common misconception among the aging population is that exercise is unsafe and should be avoided. This is untrue and works against older adults achieving and maintaining optimal health. Fitness is key to healthy aging. An unfortunate fact is that aging increases the risk of many diseases, per the US Centers for Disease Control and Prevention. Regular physical […]
Jun 18

4 Top Ways to Live Longer

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A Johns Hopkins-led study of 6,200 men and women over eight years found that those who adopted four smart behaviors reduced the chance of death from all causes within that time frame by an astounding 80 percent. How to live longer? Here are those four factors, all within your control.   1. Don’t smoke. Although your best plan to live longer is to adopt all four lifestyle factors, if you had to choose one, the researchers say, this is it. Smoking affects coronary arteries and lungs, and smokers also have increased rates of cancer and risk of stroke.   2. Maintain a healthy weight. The healthiest people in the study maintained a body mass index (BMI)—a ratio of height to weight that measures body mass—of less than 25. To find out your BMI, try using a free BMI calculator. To reach (and maintain) a healthy BMI, get busy on lifestyle changes 3 and 4.   3. Get up and move. Aim for about 30 minutes of activity a day most days of the week. Try breaking it into three 10-minute bouts of activity per day—a 10-minute walk in the morning, another at lunch and a stroll after dinner.   4. […]
Jun 15

Essential tips for staying healthy this summer

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Explore easy and effective ways to stay healthy during this scorching summer   As a severe heatwave sweeps across the world, people everywhere are desperately searching for ways to escape the blistering heat. Amid soaring temperatures, prioritizing health becomes crucial. However, with the right precautions, you can enjoy the season to the fullest without worrying about illnesses or allergies. From proper hand hygiene to nourishing your body with wholesome foods, there are plenty of ways to stay healthy and active this summer. Let’s dive into some simple yet effective tips to ensure you make the most of the sunshine while maintaining your health.   Practice good hand hygiene: A really good way to stay healthy this summer is by keeping your hands clean. Washing them with soap and water removes germs and stops viruses from spreading. If you can’t wash your hands, using hand sanitizer with alcohol works well too.   Eating right: Alongside washing hands, keeping a healthy lifestyle helps prevent sickness in summer. Eating lots of fruits, veggies, lean meats, and whole grains boosts your immune system, fighting off viruses and allergies.   Get plenty of sleep: Getting enough sleep is key to a strong immune system. Aim […]
Jun 09

Simple everyday habits to keep your brain young and healthy

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There are some crucial aspects of brain health we all may be ignoring. Here are expert tips to keep our brain active and healthy. ‘It’s never too late to learn something new’. This adage not only inspires one to stay enthusiastic for life but also practically applying it could keep you brain active and agile as you grow older. The more you make your brain work, the better and longer it will stay healthy and young. Learning a new language, a hobby, or an activity is an excellent workout for your brain. There are also simple everyday things that can keep our brain in top shape and we should never eliminate them from our routine. Regular exercise, eating a balanced diet, a good night’s sleep and staying socially connected with friends are basics we should remember for better brain health.   Learn a new language or musical instrument We all work out to stay in shape and something similar is required for your brain too. Let your brain explore an unfamiliar territory by giving it an opportunity to get out of comfort zone and learn something new. “Try to learn a language you haven’t learned before or learn a new […]
Jun 06

How to Wake Up Early in the Morning: 8 Tricks That Help

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If ‘rise and shine’ in your life is more like ‘hit snooze and whine,’ try these tips for making friends with your alarm clock.   You set your alarm clock the night before with the best of intentions. Maybe you’ve got a spin class, a commute to work, or early-morning meetings. But if you’re hitting snooze on repeat and struggling to get out of bed, something’s got to give. “Some people have an easy time falling asleep earlier in the evening, and they’re most likely to wake up in the morning naturally. But this doesn’t apply to everyone,” says John Cline, PhD, a licensed clinical psychologist specializing in sleep medicine who is based in Cheshire, Connecticut. The key lies inside your body. Within your genetic makeup is your chronotype, or your natural sleep schedule and inner circadian rhythm. And these schedules run from one end of the spectrum (“early birds”) to the other (“night owls”) — and everything in between, according to Michelle Drerup, PsyD, a psychologist and director of the Behavioral Sleep Medicine Program at the Cleveland Clinic. Dr. Drerup also notes that generally, everyone has a circadian rhythm that’s slightly longer than 24 hours: on average, about 24 […]
Jun 05

5 tips for staying healthy as a student

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The early morning alarm signals the imminence of an 8:15 class. With jam-packed social lives, students find themselves juggling various commitments throughout the day. Driven by the pressure of impending 11:59 deadlines, students often embrace late-night study sessions as a matter of routine. As the cycle never seems to end, the pursuit of a healthy lifestyle as a university student is no easy undertaking. However, by incorporating a few simple habits and easy recipes into your routine, you can prioritize your well-being. Embracing a healthy lifestyle doesn’t just make you feel better about yourself; it’s a key factor in managing stress, enhancing academic and social performance, and even improving sleep quality. The best part is, the journey to living a healthier life is simpler than you might think. Here are five tips for eating healthy as a university student.   1. Rise and dine! Without a doubt, breakfast is the most important meal of the day. The breakfast meal jump-starts your metabolism and provides essential energy to use throughout your day. Experts from WebMD connect breakfast to better memory, concentration and overall health. To start your day off right, consider a nutritious breakfast such as a bowl of mixed berries […]
Jun 02

5 Simple Tips for Fitness Success

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Congratulations on taking a forward step to get in shape and feel great. Many people are guilty of wishing they could get a sculpted body from eating junk food and watching TV all day. But that is just not going to happen. Even though getting in shape sounds like a long, time-wasting process, the effort put towards being in shape has many positive effects. If you want to start your journey to having a better body to feel great, here are some tips:   1. Exercise Daily Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you’re looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Make sure you’re not in severe pain during your workout. Just a warning, your muscles will ache after a high intensity workout. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, […]
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