START CARDIO TODAY . CARDIO  KEEPS YOUR HEART HEALTHY

START CARDIO TODAY . CARDIO KEEPS YOUR HEART HEALTHY

What is Cardio?

Cardio is a type of  aerobic exercise. This  is physical exercise of low to high intensity that involves or requires utilisation of  free oxygen to meet energy demands during exercise through aerobic metabolism.

What are the different types of exercises?

Isotonic  Exercise – increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples : brisk walking, jogging, swimming, and biking.

Isometric  exercises make your muscles stronger. Some examples are lifting weights and using a resistance band.

Balance exercises – help prevent falls. To improve your balance, try tai chi or exercises like standing on one leg.

Flexibility exercises stretch your muscles and can help your body stay limber. Yoga and doing various stretches can make you more flexible.

What are the aerobic exercises?

Examples of aerobic exercises are

Indoor :Stair climbing , Elliptical trainer , Stationary bicycle,Treadmill , Aerobic gymnastics

Outdoor: Walking , Cycling, Running

Does Cardio help to reduce weight?

Health guidelines recommends:

Continuous moderate exercise  should be performed for at least 30 minutes five times a week. This will reduce obesity by 19% versus no activity at all.

What are the health benefits of doing cardio or aerobic exercise  ?

Benefits of  regular aerobic exercise are:

  • Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
  • Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning
  • Improving circulation efficiency and reducing blood pressure
  • Increasing the total number of red blood cells in the body, facilitating transport of oxygen
  • Improved mental health, including reducing stress and lowering the incidence of depression, as well as increased cognitive capacity.
  • Reducing the risk for diabetes. One meta-analysis has shown, from multiple conducted studies, that aerobic exercise does help lower Hb A1Clevels for type 2 diabetics.
  • It prevents Depression and keeps a good mood.

Click here to Read How Exercise Prevents Depression

 

What are the limitations of cardio ?

Limitations of  aerobics or cardio  include:

  • Overuse injuries.
  • Doesn’t help for building muscle.
  • Only effective for fat loss when used consistently.

 

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Stress Management

Stress Management

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What is stress?

Stress is a feeling of strain and pressure. Also this is one type of psychological pain.

Is stress always harmful?

No , It is not always harmful . Small amounts of stress may be desired, beneficial, and even healthy.

What is positive stress?

Positive stress helps improve athletic performance. It also plays a factor in motivation, adaptation, and reaction to the environment. It helps to improve the quality of a person.

What can be the bad effects of stress on health ?

Excessive amounts of stress, however, may lead to bodily harm. Stress can increase the risk of strokes, heart attacks, ulcers, and mental illnesses such as depression.

What is ‘Eu stress’ and ‘Distress’ ?

Eu stress is when a person perceives a stressor as positive.  Distress is when stress gives discomfort and pressure. When  demand vastly exceeds a person’s capabilities he fells discomfort and dis stress.

What are the behavioral changes  seen with stress?

Behavioral changes can be smoking and eating habits and physical activity.

What is ‘Chronic stress’ and how it comes?

When stress is constantly present and not avoidable body starts adapting to it. This is a chronic stress. Example : Living in a unfriendly environment . Working in a place with high levels of discomfort.

What are relaxation techniques  and how to practice them ?

Relaxation techniques include some activity that takes you away from the world of stress. Some activity that helps you is best for you .Some examples of relaxation technique are : meditation, progressive muscle relaxation, tai chi,listening to music  and yoga.

More-active ways of achieving relaxation include walking, jogging, outdoors games that interests you or participating in sports activities.

Select a technique that works for you and practice it regularly.

What are steps to be corrected to avoid stress in daily life?

Take care of your Health – Stay healthy .

Good Sleep – Regular sleep of 8 hours keeps you stress free .

Deep Breathing , yoga , Meditation are some techniques to be practiced to avoid stress.

Eat Healthy and Stay Hydrated : Read about healthy foods and try to take healthy foods which includes fruits and vegetables.This gives you a lots of anti-oxidants and vitamins.

Have a positive attitude to analyse the events . Negative attitude brings more stress.

Get some free time for yourself and your relaxation. Practice some Stress relieving techniques like Yoga , Meditation , walking and sports activities .

Is depression related to stress?

Yes, it gives more stress. Stay healthy and happy.

Read about depression.

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Cholesterol and Heart

Cholesterol and Heart

What is cholesterol?

Cholesterol is a fat-like substance that’s found in all the cells in your body.

Where Cholesterol comes from?

Cholesterol occurs naturally in the blood. It stays in a limit. It is essential for the body within normal limits.  If the cholesterol level exceeds normal limits then it causes harmful effects.

Liver makes cholesterol in the body. It is present in some foods, such as meat and dairy products.

What are the foods that increase  cholesterol levels in blood ?

Your body needs some LIPIDS  or Cholesterol to work properly. But if you have too much in your blood, there is  a higher risk of atherosclerosis and coronary artery disease.

Eating large amount of saturated fat increases cholesterol levels. This is why it is better to avoid foods   that are high in saturated fats .

Foods that are high in cholesterol are:

Butter, Ghee, Hard margarines ,Fatty meat and meat products such as sausages

Full fat cheese, milk, cream and yogurt , coconut and palm oils .

How do you measure cholesterol levels?

A blood test called a lipid profile can measure your cholesterol levels. Before the test, you’ll need to fast (not eat or drink anything except water) for 9 to 12 hours.

What are the tests included in lipid profile?

The test of lipid profile gives information  about –

Total cholesterol – a measure of the total amount of cholesterol in your blood. It includes the two types – low-density lipoprotein (LDL)  and high-density lipoprotein (HDL) cholesterol.

LDL (bad) cholesterol – the main source of cholesterol buildup and blockage in the arteries

HDL (good) cholesterol – HDL helps remove cholesterol from your arteries

Non-HDL – this number is your total cholesterol minus your HDL. Your non-HDL includes LDL and other types of cholesterol such as VLDL (very-low-density lipoprotein).

Triglycerides – another form of fat in your blood that can raise your risk for heart disease, especially in women.

 What are the foods that naturally help to lower cholesterol?

Oatbran , oat breakfast cereals , bread made with 50% oat flour or oat bran , baked beans , black beans, black-eyed peas, chickpeas , red lentils, green lentils .

Vegetables rich in soluble fibre such as citrus fruits, turnip, sweet potato and mango , Soya alternative to milk , Tofu , Almonds, pistachios, walnuts, pecans, cashews, peanuts (always unsalted).

Should I take Egg?

There is no reason to limit the egg intake . Eggs contain medium amounts of fat.  However the white contains hardly any.  One average egg (60g) contains around 4.6g fat; about a teaspoon. But only one quarter of this fat is saturated fat, which is the type of fat that increases cholesterol levels in the body.

Eggs are packed full of high quality protein.  The protein in eggs is not only easy to digest it also contains all the building blocks of essential proteins (amino acids) and in the right proportions.

Eggs are a good source of many important vitamins and minerals including the B vitamins riboflavin, vitamin B12 and folate and vitamin D.

Most of the people don’t require to limit or stop egg intake . If you are diagnosed as FH (familial hypercholesterolaemia) then you should restrict egg intake and consult the doctors for further management.

 

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OATS : GOOD FOR HEART

OATS : GOOD FOR HEART

OATS AND CHOLESTEROL :  Oat bran is the outer casing of the oat. Its daily consumption over weeks lowers LDL (“bad”) and total cholesterol, possibly reducing the risk of heart disease. …

Source: OATS : GOOD FOR HEART