10 Tips to Stay Fit and Healthy

fit healthy

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Gautama Buddha.

Hectic lifestyles have tossed the health factor out of people’s lives and now humans are duty bound to prioritize depending on the kind of work they perform. Work has redefined the way humans eat, sleep and interact with their fellow beings. The end result – a diseased body, stressed mind and lost soul.

As Birthorderplus.com states, a healthy lifestyle imbibes healthy habits in all three aspects of human life: Physical Health, Mental & Emotional Stability and Spiritual Enlightenment. Without being preachy let’s focus on simple tips to lead a healthy lifestyle:

Eat Balanced Breakfast – Ever wonder why all health related tips show this on the foremost position? If not, then now is the great time to understand. Breakfast when broken down in two portions literally means Break-Fast, which is exactly what humans do by eating a breakfast. The body needs fuel to go on for the rest of the day. The gap between breakfast and dinner could be anywhere from 8 to 12 hours! The body needs to recharge for the next task and hence a healthy breakfast comprising of fruits, nuts, cereals and proteins provides the necessary nutrients to kick-start the day.

Read also: Top 5 Reasons You Should Clean Your Teeth

Drink Like a Fish – We mean water! Drink at least 8 to 10 glasses in a day to maintain normal body functions as water helps the body in circulation of blood, digestion of food, absorption of nutrients and transmission and control of signals to nerves. It is an important detoxifying agent as it removes toxic substances from the body in the form of sweat, urine, tears and mucus.

Exercise Regularly – Ironically, though humans have become busy, they are still unfit. Technically the more time a person spends on physical activities, greater are the chances of him/her being physically fit. But the reverse seems to be true. People in the rush of getting things done, have forgotten how to optimize their physical energies. Hence, they are physically tired and mentally stressed. They need to make time for exercises.

Research indicates that even moderate forms of exercise like walking or taking the stairs helps a person stay fit. Exercises not only keep a person fit but also augment energy levels. Opt for activities you enjoy doing if rigorous exercise routines are not possible. Playing outdoor games is one such fun way of exercising as it not only keeps you physically fit, but also contributes to the overall well being.

Maintain Normal Sleep Patterns – An average adult human requires 8 – 10 hrs of sleep. However, hectic lifestyles have ensured that humans on an average are now sleeping only for 7 – 8 hrs. The phrase early to bed, early to rise makes a person healthy wealthy and wise has been relegated to the land of fairy tales! Going to bed late is not an option, it has become a necessity. And due to work patterns, it has become imperative to rise early! This has ensured a discrepancy in sleeping patterns and has led to sleep disorders like insomnia.

Sleep patterns can be regulated by keeping a fixed time for bed. Our sleeping and waking time is regulated by a rhythm termed as circadian. It is like an inbuilt clock of the body that indicates when to sleep and when to get up! Thus by regulating the sleep time, you automatically regulate the wake time over a period of time.

Maintain Great Mental Health – The importance of great mental health cannot be negated when we talk about the health of an individual. In order to lead a fulfilling life, mental happiness is as good as great physical fitness. Mental health is how you feel about who you are, the kind of healthy relationships that you maintain and the way you approach problems in life and resolve them.

Mental health can be maintained by keeping the mind occupied with thoughts and feelings that contribute positively to the overall well being of a person. A highly motivated individual not only contributes to his personal goals in life but is also a great asset to the people he/she interacts with.

Express Your Feelings – The next step to mental stability is expressing your feeling appropriately. Research points out that by bottling up one’s feelings, a person is at a greater risk of health related problems like stress, heart attacks, depression, substance abuse etc. To avoid becoming ill due to underlying negative feelings it is imperative to identify the triggers and accept the accompanying emotions so that they can find appropriate expressions through either positive words or action.

Maintaining a Positive Attitude – In spite of taking a fall, many people just get up, brush off and move on! These are the people who have a positive attitude. Life does not promise to stand by and dole out only the goodies. Difficulties are and will be a part of a human life. How one deals with those makes all the difference. People with positive attitudes have the ability to rise to a challenge. They are capable of channelizing their energies in the right direction.

Stay Away From Stress – As maintained earlier, life is not easy. There will be challenges. An individual with positive attitude knows how to rise to the challenge. They know how to keep stress at bay as it contributes to the negativity of the situation. Stress also causes great harm to the physical health of a person. Avoiding stress may not be easy. But by identifying stressors, a person can be better prepared to keep his/her cool during stressful situations. Meditation is a great way to control stress, which incidentally is the next tip.

Try Meditation – Meditation for some is chanting. However, nothing is far from the truth. Meditation involves controlling the breathing patterns. People due to various reasons breathe really fast which leads to lesser oxygen intake. The lack of oxygen causes physical as well as mental disturbances. Hence it is imperative to breathe right.Breathe like babies. They intake deep breaths and release it slowly thus optimally utilizing the oxygen for their body! By meditating a person learns how to control his breathing patterns. He/She relearns how to take a deep breath and release it slowly. Try it.

Reinforce Your Faith – Scientific discoveries have ensured that people are moving on from spiritual enlightenment to material wealth. The matter of the fact is that the society that encourages spirituality is happier than its materialistically rich counterpart. Albeit, and ironically so, scientific studies have arrived at a conclusion that spiritually aware humans are happier than those who have low or no faith.

Practically it is impossible to keep the spiritual quotient always up. However by reinforcing your faith in something that you believe in will work wonders for your overall wellbeing.

Take a pledge to lead a healthy lifestyle so that a phrase like ‘He who has health, has hope; and he who has hope, has everything is not just part of the quotes that we keep coming across!

5 Best Foods That Help the Body Heal After Surgery

after surgery care

Although a medical procedure, surgery essentially creates wounds where damage is done to the skin, bones, muscle and other components of the body. For these to heal well, a mixture of protein, vitamins A, C and zinc are needed to efficiently repair the damage. However, what’s eaten makes all the difference in the world. In addition, water and fiber play a vital part of the recovery process as well.

Carnitine and Zinc

Zinc and carnitine are found in large amounts of meat and beans. Meat assists in wound and muscle repair. Zinc assists in building protein. Carnitine provides protein to the body. Oysters and red meat contain the most amount of carnitine. However, vegetarians are able to eat large amounts of zinc by eating legumes, beans and nuts. Dairy products are also an excellent source of protein.

Vitamin C

Vitamin C is especially important for skin damage. Vitamin C also assists in forming collagen in cartilage and bones. It also helps to clear out toxins from the body, which speeds up recovery time. High amounts of vitamin C can be found in strawberries, broccoli, green and red bell peppers and cabbage greens. Other foods, such as mango, pineapple, guava and grapefruit have considerable amounts of vitamin C in them. Swelling and bruising can be decreased by eating pineapple.

Read also: 10 Tips to Stay Fit and Healthy

Vitamin A

Vitamin A also helps to repair the skin. Vitamin A can be found in great amount in carrots, spinach, kale, turnip greens and sweet potatoes, amongst other leafy greens. Fruits with vitamin A in them include: papaya, mango and tangerines. Swelling and bruising can also be decreased by eating papaya.

To kill 2 birds with 1 stone, eat mango, which has both vitamins A and C. However, vitamin C is water soluble meaning that any amount can be taken. Additional vitamin C that the body does not need will be flushed out of the body in the urine. Vitamin A, on the other hand, is not water soluble and gets stored within fat cells. This does not flush out of the body and it is possible to overdose on vitamin A.

Fiber

After surgery, it may be difficult to have a bowel movement. Before surgery, the doctor will usually recommend that water and food not be ingested for up to 8 hours. Also, post operation, a patient can be severely dehydrated. Pair this with pain and it may be difficult to impossible to have a bowel movement.

A lack of bowel movement simply increases the pain and will inhibit the healing process due to toxins within the body. Eating fiber before the surgery and after will greatly aid in the body’s riddance of waste products. The colon naturally pushes waste outward if everything is running optimally. Fiber helps this process along without the body’s need to push it along.

Water

Water is beneficial to drink after surgery. It will aid in total body repair and health. Fruit juices, because of vitamins, fiber and their water content are excellent to drink because they aid in digestion, heal and provide water to the body.

The body area that surgery was done makes a big difference in the degree of constipation one could experience. It’s better to drink juice and allow the body to take care of itself.

What is eaten after surgery is important, but so too is what is eaten beforehand. It is always better to ingest vitamins through the foods that are eaten; however, if this cannot be accomplished, a supplement is best. However, doctor recommendation of a supplement is wise as some supplements can cause problems post operation.

5 Unexpected Symptoms That Women Must Not Ignore

woman health

When something is wrong with our body, it sends us different signals. Here are the 5 unexpected symptoms at which you should pay particular attention.

Symptom: Your mind starts to spin arround because of physical activity .

Best Scenario:  Problems with the inner ear or sinus hampered channels may just have gone too far with today’s training.

Why It may be serious:  If you drink enough water and exercise in normal conditions (temperature and humidity), and you have not previously had such a problem, it might be a problem with the heart.

Two possible reasons:

  • The most common reason why your mind is spinning during physical exertion is that your heart is unable to pump enough blood to the rest of the body, said Dr. Leslie Cho of the Cleveland Clinic.
  • Irregularly heartbeat is fairly common and generally harmless, but in some cases, such as arterial fibrillation can increase the risk of heart attack and stroke. The same applies to the pressure.

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Symptoms: Diarrhea in the middle of the night.

Best Scenario:  If it is for single diarrhea, probably just about instantaneous digestive obstacle.

Why it may be serious:  While we sleep, the intestinal tract should be quiet because we are relaxed and because we are not consuming anything that might create us problems. If you often going to wake up with diarrhea, it is possible to suffer from infection, inflammatory bowel disease, ulcerative colitis or neurological problems associated with the colon.

Symptom:  Menstruation is normal, but change pads or tampons every hour.

Best Scenario: There is almost no such. Menstruation is not normal to be so abundant to have to constantly change the inserts, every hour, and it is not only hygienic reason.

Why it may be serious: When your menstruation comes regularly but is very abundant, is more likely to cause uterine fibroids – tumors that attack 20 to 80 percent of women before age 50. These are benign, but have serious consequences, such as anemia, severe fatigue, and depending on their position and size, they can cause difficulties for the pregnancy or increase the risk of complications during pregnancy.

Heavy bleeding too It can be the result of thyroid problems or blood clots, so ensure an appointment with your gynecologist, who through ultrasound can confirm whether it is fibroids. If the problem is such that it can be resolved through drug therapy, surgery or hysterectomy that doctors usually recommend.

Symptom: You lost significant weight without ever tried to.

Best Scenario:  weight loss without the intention is almost always a bad situation and can refer serious (but rarely fatal) diseases, such as Crohn’s disease that prevents the body to fully absorb nutrients from food. Or, if you urinate more than usual, you can suffer from type 1 diabetes, which usually affects children and young people as possible in each adulthood. In that case, the cells can not use sugar to produce energy because the body burns fat and muscle, and it leads to sudden weight loss.

Why it may be serious: The unexpected loss of 5 kg or more may be the first sign of cancer, usually associated with cancer of the pancreas, stomach, esophagus and lungs. Cancer cells derive energy from the body as food for their own growth, which explains the Reduction of the number of kilograms.

If your normal weight is reduced by at least 5 kilos in the last 6 to 12 months without making any change in exercise habits or diet, schedule an appointment with your doctor and tell him about your condition.

Symptom: View (eyesight) changes.

Best Scenario:  If gadget screens that you use you create vision problems, it is probably due to your age in which it is customary to such changes occur . Most people have difficulty seeing small letters and figures at a short distance, starting from the 40th year of life.

Why it may be serious: unexpected, painless loss of peripheral vision may be a sign of stroke, which are more susceptible women. You should note that stroke does not affect only the older people. In fact, between 1988 and 2004, the occurrence of stroke tripled among women aged 35 to 54 years.