Summer Health Tips—7 Ways To Get (And Stay!) Healthy & Fit
Summer often has us thinking more about fitness, doesn’t it? The weather is warming up, and getting outside for some exercise sounds pretty good. Not to mention, don’t we all want to look as good as possible at the beach or poolside? Here are 7 things to focus on this summer in order to get and stay healthy and fit.
Drink Plenty of Fluids
Drinking enough water seems like common sense, but staying hydrated is often overlooked. Most people need more water during warm weather, but sometimes the temperature rises faster than our mind catches up with our bodies’ changing needs.
Make sure that you stay hydrated this summer by carrying a water bottle with you everytime you go out and guzzling often. Pay particularly close attention to water intake when engaging in any physical activity.
Wear Sunscreen
Be sure to wearing sunscreen every day to protect your skin from sun damage. UV rayscan cause melanoma (skin cancer) and premature aging. Plus, sun burns just plain hurt. Protect yourself by using sunblock daily with SPF (sun protection factor) of 15 or higher. Be sure to reapply it often throughout the day, especially if you’re swimming or engaging in physical activity that causes you to sweat it off.
Protect Your Eyes with Sunglasses
Your eyes need protection from the sunlight, too. Sunlight causes damage to the cornea and can be the start of a whole slew of chronic eye diseases – don’t take your eyesfor granted! Choose shades with 100% UV protection. Large frames offer the most protection and Continue reading
Why Your Daily Run Is Worth Sweating For
Ever since physical education class in elementary school, we have all been told that running is good for us; but why? All you need for running are your own two legs and feet. Shoes are optional these days as we have seen a rise in the trend of barefoot running.
It is the most accessible and effective form of exercise and anyone can do it, but there are many people that still don’t take advantage of all the health boosts a little jog can provide. Perhaps knowing exactly what those benefits are, aside from the fact that it can quite simply help you live longer, would provide that extra push that we need to get outside and get healthy. Well here they are. No more excuses.
Physical Health
Running regularly helps to strengthen your bones. When you are inactive, your bones become brittle and soft and break more easily as you get older. Running regularly creates a resistance that your bones are working against and in turn over time makes them stronger Continue reading
The Character Of Fitness And Nutrition For Achieving Wellness
Wellness is defined as the overall state of well-being with the absence of physical, mental, and emotional illness. Wellness can only be achieved when people practice healthy living. Non-modifiable risk factors for diseases such as genetics, race, sex and age cannot be reversed; however, modifiable risk factors such as diet and lifestyle can be used to prevent illness. Nutrition and exercise are essential in achieving a healthy body and wellness.
The role of Nutrition
Almost all of the essential substances and chemicals in the body that are used for various body processes come from the diet. Likewise, almost all of the substances that are very detrimental to the body come from food as well such as fats and excess salt. In this regard, it is very essential to consume proper diet in order to maintain health. The following are the most essential nutrients that should be taken in by people in order to maintain health:
Carbohydrates
Carbohydrates are the chief source of energy for the body. Carbohydrates are very essential for the body because it gives energy to perform various daily activities. Carbohydrates can be found in most starchy foods such as bread, root crops, corn, whole grains and rice. Increase the intake of carbohydrate rich foods to supply the body with energy.
Proteins
Proteins are the building blocks of the body. Proteins are responsible for growth of all cells that is very essential for wound healing and organ maintenance. Increase intake of protein rich foods such as meat, grains and legumes.
Fats
Fats should be taken minimally from polyunsaturated sources such as vegetable and fish oil. Fats are used as a fuel in cell processes. However, when taken in excessive amounts, it may lead to increased cholesterol levels that may contribute to atherosclerosis and hypertension.
Vitamins
Vitamins are also important nutrients from food that is used in various body processes such as prevention of infection, formation of red blood cells, maintaining eye health, and maintaining healthy skin. Vitamins are found mainly in fruits and vegetables, but may also be found in other food sources.
Minerals
Minerals are needed by the body in order to maintain normal electrolyte levels. Calcium and phosphorus are important minerals for bone health. Sodium, potassium, magnesium and chloride are responsible for impulse transmissions that regulate muscle contraction including the cardiac contractility.
The role of Fitness
Fitness or exercise is as equally important as nutrition in achieving wellness. When people exercise, there is increased wellness of the musculoskeletal, cardiovascular, digestive and respiratory system. It is also important for the metabolic process because it aids in the utilization of glucose. Without exercise, there would be problems related to sedentary lifestyle such as heart diseases, circulatory problems, constipation, reduces bone density and others. Exercise also enhances the quality of the bones, muscles, tendons, and ligaments, thereby preventing musculoskeletal injuries such as torn ligament, sprains and strains.
Since nutrition and fitness play a role in achieving wellness, be sure to undertake measures in order to promote these things to maintain health and youthfulness throughout life.
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About the Author:
Amarendra, the author of this article is doctor by profession. Apart from fitness, wellness, he likes to write on medical insurance. Find out more on medical insurance.
Don’t Forget to Eat Your Brain Food
I always wondered if that extra banana or handful of almonds in the morning was the deciding factor between getting an A versus a B in school. Perhaps it wasn’t all those hours wasted playing video games and trying to light snails on fire with a magnifying glass instead of studying that kept me from academic greatness. Maybe the valedictorian at my school knew of secret brain food, while my mother just fed me Wonder Bread, mayonnaise, and tomato sandwiches. Regardless, I was curious about what exactly constituted brain food and where I could get it by the truckload.
Scientists are still learning about how nutrition affects cognitive performance, but it is clear that certain foods possess long-term and short-term benefits in the brain. The brain makes up two percent of a human’s body weight, but requires 20% of our daily caloric intake. If you neglect to eat the correct foods in optimal quantities, your memory and ability to solve complex problems will be impaired. Here are some tips for fueling your brain for peak performance:
1) Regulate glucose levels with frequent small meals
The fundamentals of feeding the brain for optimal performance are similar to fueling the rest of your body. You know that sluggish paralysis you experience after a pleasurable but gluttonous lunch?
You’ll experience the same sluggishness in your thinking if you overload your brain with sugar.
The best way to give a short-term boost to your brain is to regulate your fat and sugar intake. The brain relies upon fat and sugar, which are then converted to glucose, for most of its energy. If you withhold these fats and sugars from your diet, your brain will cease Continue reading