Simple Tips To Easily Improve Your General Health

Are you feeling run down? Are the muffin tops or love handles getting bigger? Are your energy levels down? Is your blood pressure on the rise? Do you wake up feeling like you need a good night’s sleep? How you look and feel is a great indicator of your general health. If you are answering “Yes” to any or all of these questions, then maybe it is time for a bit of an overhaul. Read on for some simple tips to improve your stamina and reduce belly fat.

* Diet.

The word diet need not mean food deprivation, or counting calories, carbohydrates or fat grams. However, a sensible intake of food will have you feeling a lot better in no time. Consuming foods from all parts of the food group pyramid is a great way to ensure that your body is receiving what it needs in the correct percentages.

A great diet will contain lean protein (think fish, poultry, and lean beef) to ensure you stay fuller for longer. Cutting back on the unhealthy fats (think deep fried anything, butter, margarine, and lard) will lower blood cholesterol levels and reduce your waist size.

Eating complex carbohydrates (think whole grains, breads and pastas) will provide valuable vitamins and fiber. Fresh fruits and vegetables are also a great source of fiber and essential vitamins and minerals.

Cutting back on refined sugars that are found in cookies, sweeties, and pastries will not only help with weight control, but also prevent the surges and falls in blood sugar levels that come with consuming too many sugars in the one go.

An easy to follow and healthy eating lifestyle is the Mayo Clinic Diet.  Click here for further information.

* Water.

Being less than adequately hydrated makes you feel tired and lethargic. Grab a glass of water in the afternoon when the after lunch fatigue sets in instead of a coffee. Most of us need a minimum of 8 glasses of water or herbal tea daily. Intensive activity, heat and humidity will up your fluid requirements significantly. Alcohol, coffee, and tea are all diuretics and will actually decrease your fluid levels.

* Exercise.

On of the best ways to increase your energy levels and stamina is to participate in physical activity. 30 minutes daily of any form of activity is enough to reap the health benefits. If you are unable to maintain 30 minutes in the one go, start with blocks of 10 minutes and slowly increase.

*Sleep.

Sleep deprivation is used as a form of torture. Your body needs adequate sleep to recharge and recover. People who are constantly sleep deprived have higher risks of obesity. While you are sleeping your body is repairing muscles and cells. Sleep is also essential for the correct production of your hormones. Try for 8 hours sleep and see how much more refreshed you feel in the morning.

Conclusion.

Making a conscious decision to change your general health will have you looking and feeling better in no time. A sensible diet and exercise routine, plenty of water, along with quality sleep will go a long way to improving your overall health.

What Is The Best Time To Exercise For The Maximium Results

“What is the best time to exercise?” is a frequently asked question. There are advantages and disadvantages to morning, afternoon, and evening exercise regimes. However, all experts agree that ultimately the best time to exercise is when you can regularly and reliably fit it in. For those of you with the luxury of being able to select your own workout time read on to see what workout hour is best for getting rid of you belly fat.

The Morning Workout

Advantages:
* over and done with before the constraints and distractions of the day get in the way.
* gets the endorphins, or feel good hormones, running, ensuring that you are starting the day on a natural high.
* mornings are generally cooler and a less polluted time of day for those exercising outdoors.
* mental alertness and concentration during the rest of the day will all be sharper.
* boosts the metabolism for the longest interval.
* burns more fat as fat stores need to be burned to produce the glycogen, or energy, required for the workout.
* morning exercisers are the group most likely to continue with their routine in the long term.

Disadvantages:

* probably have to get out of bed earlier.
* possible increased risk of injury if insufficient warm up.

The Afternoon or After Work Workout

Advantages:
* some research has shown that the body’s endurance, strength and performance are all marginally improved in the late afternoon making workouts slightly more effective. This can also give the perception to many of a less difficult workout.
* a great way to burn off the stress of the day.
* possible chance of eating less afternoon snacks and a big evening meal.
* decreased chance of sustaining injuries as the body is nicely warmed up.

Disadvantages:
* very easy for work and social activities to interfere.
* may just feel too exhausted or overwhelmed to workout.
* peak time of day at most gyms is straight after work, increasing wait times for equipment, and possible time constraints on equipment usage.

The Late Evening Workout

Advantages:
* may help with sleep disorders.
* can workout while the rest of the house is sleeping.
* reduce the stress of the day.
* gyms less crowded.
* great way to relax your mind.
* may reduce the size of your dinner and after dinner snacks.
* less distractions.

Disadvantages:
* gym may be closed.
* you may just be too exhausted too bother.
* outdoor workouts are less safe at nighttime.
* you may not receive the full benefits of the raise in metabolism for the same length of time after the workout because once you go to sleep, your metabolism automatically slows down.

Conclusion.

While research has shown that most people are best suited physiologically to exercising in the late afternoon or early evening daily distractions can make this time of day inconvenient and unreliable for many. Research shows that those who workout in the morning are more consistent in the long term. Basically, you should select a time of day that is going to work best for you. After all, exercise at any time is better than no exercise at all.

How To Change Your General Health From Ordinary To Fabulous

Do you honestly feel in fantastic health, or would you describe your general health as ordinary? Do you look and feel trim, taut and terrific? Or do you wake up in the morning not liking what you see and how you feel? While many of us blame stress, fast paced living, and getting older for not feeling so flash, there are many simple ways you can put some zing back into your step.

Eat Right.

To maintain, or regain good health, it is important to eat a well balanced and nutritious diet. Pizzas, alternated with Chinese takeout, and a Starbucks run in the morning, do not count. Overly refined fatty and salty foods are clogging your arteries, increasing your blood pressure, and playing havoc with your weight.

Aim to consume some fresh and colorful fruits and vegetables on a daily basis. Select low fat, high quality proteins such as fish, poultry, tofu, eggs, etc. Cut any visible fat off meats that you eat. Ensure the carbohydrates that you are consuming in breads, pastas, and grains, are whole and not overly processed to ensure the maximum nutritional content.

Avoid sugary foods and drinks as that instant sugar high is quickly replaced by the dreaded sugar slump. The refined sugars in the cakes, cookies, and sweets, are just increasing your chances of gaining pounds and type 2 diabetes.

Workout.

Incorporating some aerobic exercise into your daily activity will have you losing inches and feeling better. Even a 30 minute brisk walk around the block each day will provide good cardiovascular fitness, lower your blood pressure, and decrease your chances of diabetes type 2. The extra exercise will increase the oxygen traveling around your body, and you will instantly have more energy.

Sleep.

Your body needs good quality sleep on a regular basis to recover and heal. Recent studies have shown that those people who make a habit of sleeping less than 5 hours a night have a much higher incidence of weight gain and mood disorders. So an easy way to reduce belly fat is to make sure you are getting enough sleep.

Hydration.

Water contains no calories, carbs, or fat grams. Drinking water speeds up the process of eliminating nasties out of your body. Being in a perpetual state of dehydration is bad for your kidneys and shows in your skin. One of the first signs of needing to top up the water tank is feeling tired and lethargic. So when the afternoon fatigue kicks in, reach for a glass of water before you reach for yet another coffee. Caffeine, tea, and alcohol are all diuretics, which means that they are actually drying you out. Most experts recommend drinking at least 4 good sized glasses of water daily. For those who exercise, the fluid requirements are much higher.

Conclusion.

Eat better, sleep better, workout, and drink plenty of water. 4 simple and inexpensive steps to improve your general health. You too can reinvent yourself from grumpy and ordinary to cheerful and feeling fantastic.

Are There Any Dangers Or Benefits Of Antioxidants As Supplements?

The many benefits of antioxidants have been well documented over recent years. Antioxidants have been promoted as anti-aging, anti heart disease, repairing cell damage, scavenging up free radicals, fighting off cancers, and preventing many other disorders. We have all been told that consuming antioxidants will make us look younger, feel younger, and increase our longevity.

As a result of this, the promotion and sale of antioxidant supplements have risen dramatically. Until recently, everybody assumed that taking antioxidant supplements would benefit their health. However, recent medical studies have shown that antioxidant supplements, as opposed to natural antioxidants found in foods, may actually be a danger to your health.

While there is no health problems associated with eating naturally found antioxidants in foods, it would appear that exceeding the daily recommended doses of supplemented, or synthetic, Vitamins A and E, and beta carotene can be extremely detrimental to your health. Vitamin C and selenium, which are also considered to be antioxidants do not appear to be detrimental.

These highly regarded US medical authorities have the following to say about synthetic antioxidants:

The Mayo Clinic website: “… There’s no proof that antioxidants in pill form can improve your general health or extend your life. In fact, they can have the opposite effect.”

The American Diabetes Association (ADA) does not advise antioxidant supplements due to long term safety concerns and insufficient evidence to prove their effectiveness.

The American Heart Association (AHA) recommends obtaining antioxidants from food sources, and not from synthetic supplements.

Maximum daily recommendations of supplements are 1000mg Vitamin C, 800 micrograms Vitamin A, 540 mg Vitamin E, and 350 micrograms selenium.

However, there is even more ongoing medical research to suggest that consuming antioxidants in their natural form is extremely beneficial for your health. These foods listed below are well known for containing naturally high levels of antioxidants.

* Fruits high in antioxidants include: blueberries, cranberries, blackberries, strawberries, raspberries, plums, apples (especially Granny Smith, gala, and red delicious), dates, cherries, peaches, figs, oranges, apricots, pears, mango, tomatoes, kiwi fruit, pineapple, and grapefruit. Dried fruits such as dates, prunes, figs, raisins, apples, and peaches are also rich in antioxidants.

* Vegetables
high in antioxidants are: artichokes, broccoli, carrots, spinach, cabbage, asparagus, beetroot, avocado, lettuce, sweet potato, squash, potatoes, brussel sprouts, kale, peppers, spinach, parsley, eggplant, and corn.

* Nuts are a great source of antioxidants: almonds, cashews, macadamia, hazelnuts, walnuts, pistachio, and pecans.

* Beans high in antioxidants include: kidney, black-eyed peas, red, black, and pinto.

* Beverages such as tea and green tea are well documented as being rich in antioxidants. Just remember that the minute you add milk the antioxidants are lost. Other drinks include juices such as pink grapefruit, pomegranate, tomato, apple, and cider. The great news is that beer and red wine also contain antioxidants (always remember to drink your alcohol in moderation).

* Other foods including oats, legumes, barley, and sunflower seeds are also great for antioxidants.

Antioxidants can be found in many forms and varieties of foods. Look for fresh and colorful fruits and vegetables for the highest levels of antioxidants. If you are concerned about the health benefits of antioxidant supplements, why not consume antioxidants in their natural form? Fresh quality foods are always going to be better for your health than something out of a bottle which is synthetic and manufactured.