ⓒ iStockPhoto - ktaylorg

The barometer is showing fluctuations. The days may be hotter than the evenings and nights. At this particular time it is very likely that you catch cold and flu viruses. The cold and flu season typically begins as early as October and usually continues until April. Here are few self- care tips to help you and your family members prevent cold and flu, and recover from them sooner. Note: It is always a good idea to consult your physician in case you exhibit any of the symptoms of cold or flu.

Check symptoms for common cold like runny nose, sneezing, nasal congestion, sore throat, cough and/or mild fatigue. It is usually caused by a virus. (continue reading…)

©iStockphoto.com - marcelmooij

Many of us spend a lot of time sitting in our chair at a desk or near the computer table. People say that they have a 9 hours job and spend a lot of time in commuting so they don’t find enough time to do exercise or stretch their body. But finding a break in between your work and doing some stretching can be a very good and easy way to remain fit and away from many health issues. You body gets stiff and starts aching if you remain in the same position for a long time. If your work requires you to remain in the same posture all the time, you might develop some orthopedic problems over the time. Thus, getting a couple of breaks and doing some stretching at work place is a good idea. The stretching exercises will give your joints mobility and make them more stable. At times you may find it difficult to bend and tie up shoes or zip up a dress. These stretching exercising can help you in maintaining the simple range of motion of your body and tasks easier.

Always keep in mind not to over stretch beyond the point of pain. For more tips on stretching read: Exercise mistakes (continue reading…)

ⓒ iStockPhoto - belterz

Have you ever gotten a feeling that your resources are just going to end and there is nothing left you can use for going on further in life? Stress has become an essential part of our lives just like eating, drinking and breathing. Our body’s energy bank needs to do intensive rebuilding when it is in a situation of stress. Rest and relaxation comes into play at that time. Our bodies have the parasympathetic nervous system which works during the day and stimulates the activities associated with “fight or flight” reaction when we work. It is in “rest and digest” mode that we renew our energy stores during sleep or relaxation. But if you are continuously under stress at home and in workplace, you may develop tension and frustration. (continue reading…)

ⓒ iStockPhoto - kirza

The holiday season and the celebration time is around the corner. You would have a lots of parties, gatherings, potlucks and eating out plans with your friend and family. This togetherness will bring the lasting joy and happiness but this may also bring you to an excuse of staying away from fitness and healthy lifestyle. Here are some tips that will keep you on the track of your a healthy routine:

Stay active no matter what: Remain active throughout the holiday season. Consider your exercise, workout or walk/run time as an appointment. You have to workout at least a 30 minutes 5 days a week. If you are pressed for time, divide your workout in two sessions according to your convenience.

Focus on people: The holidays are all about meeting people and family friends, spending time with them, chatting and laughing. Its not only about food. At times the focus remains only on food. Instead focus on your loved ones, activities and the traditions. (continue reading…)

©iStockphoto.com - pidjoe

I am here with a story of my friend, Nicole, who is my next door neighbor. This friend of mine had a perception that she is out of shape. During her routine check up, her physician told her that she has got just the perfect weight and BMI and she is good. But, the numbers on the scale never matched her expectations so she decided to cut back the fat from her diet altogether. The result was that within a few days she ended up having depression and a few other problems related to vitamin deficiencies.

Yes that’s true! Having a diet too low in fat can have a negative effect on your overall health. Consumption of less that 20% of the calories from fat from your food intake for a long a time can lead to some serious health issues. The Dietary Guidelines for Americans recommend 20% to 35% of your daily calories should come from fat if you are a healthy adult. It is always a good idea to keep a check on the fat intake so as to mange weight and reduce the risk of heart disease but you should make sure that you are taking the minimum amount of healthy fat from food sources like almonds, avocado, tuna, salmon, flax seeds, olive oil, canola oil. (continue reading…)

©iStockphoto.com - webphotographeer

Alcohol is both a tonic and a poison. More than half of all adults drink, but, not everyone who drinks is an alcoholic. It is said that moderate alcohol consumption helps to protect against heart disease by raising HDL (good) cholesterol and reducing plaque accumulations in your arteries, and also has mild anti-coagulating effect, which helps keep platelets from clumping together to form clots.

The effect of alcohol depends upon the person’s size, weight, sex and age. Drinking more than three drinks a day has a direct toxic effect on the heart. The immediate effects of alcohol intake may cause talkativeness, dizziness, nausea and vomiting, if taken in larger quantity. Heavy drinking over the time can damage the heart and lead to high blood pressure, enlarged and weakened heart, congestive heart failure and stroke. Health experts recommend that women should not take more than one standard drink a day, and men take no more than two standard drinks; standard drink is 12 ounces of beer, five ounces of wine, or 1.5 ounces of 80-proof liquor. Women should have no more than 12 ounces of beer a day and men no more than 24 ounces —whether the beer is regular or light. By nature, a woman’s body metabolizes alcohol differently so that 1 alcoholic beverage in a woman is equal to 2 in a man. Alcohol remains in a woman’s body longer than in a man’s.

(continue reading…)

ⓒ iStockPhoto - LajosRepasi

You might be just a beginner or may be experienced in your exercise regimen, but there are many mistakes most of us make while workout. These mistakes become a part of our exercise routine like bad habits, and can lead to injury, joint pain and delayed or no results. In order to get maximum benefit out of the hard work you put in during exercise to remain fit, it is very important that you identify problem areas.

Avoiding the Warm Up

Warming up before beginning the strength training or other work out may sound so boring and like a waste of time, but the warm up is a very important part of the exercise regimen, with many benefits. It should be the base of any fitness plan. Warm ups prepare muscles and connective tissue to loosen up and bear with the stress during the exercise. Your muscles work better because of blood flow toward the muscles, giving better results. Joints are lubricated, which decreases the chances of joint pain. If you skip warming up consistently, you are at high risk of injury and delayed result gains. (continue reading…)