Category Archives: Health And Fitness

Fitness Training To Take Charge of Your Lifestyle

Individuals desirous or living a healthy lifestyle have the chance to choose in-home fitness training that can take charge of their lifestyle and help them lead a healthier high quality life. In order to live a long and high quality life you don’t have to go down to the local gym and sign up for a membership. There are other smarter options for you to explore such as consider hiring the services of in home personal trainer. Due to lack of time and long transit to the gym many people avoid the fitness routine altogether. Now with option of in-home training sessions you can work out as per your schedule.

There are many reasons to put off that gym membership such as intimidating atmosphere at the gym, busy schedule and no fixed time and place for work out. You do not get that gym membership to get a personal trainer. All you have to do is sign up for a few sessions of personal training Arizona and try it out. There is no need to sign up for a year-long membership, nor do you require buying any equipment. In home personal trainers are well equipped and can work in your home to create a custom workout plan that will work for your personal situation.

The benefits offered by an in home personal trainer are immense such as

  • Weight loss training program is a persistent and long term workout schedule. With a personal trainer it is more easily achievable.
  • Senior fitness training is convenient and comfortable option with the right in-home fitness program that begins with corrective exercise to re-stimulate atrophied muscle fibers and recreate muscular balance.
  • They help you to achieve your dream fitness levels. They come to your home is to help you get in shape. A personal trainer proves as the best motivator to get fit and in shape.
  • With proper guidance on diet and proper fitness training they push you to achieve the best results possible.
  • The convenience is the biggest reasons to hire a personal trainer. You get personalized attention and customized exercise plan to achieve your specific goals.

Tips for Handle Male Menopause

It’s not just the women who go through menopause. Men do too. However, there is a catch here. The male menopause or andropause has not been ‘well-defined’ by doctors. But, patients have shown symptoms as well as response to treatments. Well, ever heard of the midlife crisis that most men go through in their late thirties to their forties? They deal with the male menopause soon after. Ever since we are born till we die, the hormonal composition in our body keeps changing. In old age, the sex hormones understandably deplete. These hormones control the physical and sexual changes in your body as you pass through stages of puberty, adulthood and old age. These are estrogen and progesterone in females and testosterone in males.

Menopause marks the decline in their levels in human body. In women, menopause occurs with noticeable changes that end their menstrual cycle. However, in men, these changes are perceived as signs of old age. This is, however, true because sex hormones are the highest during youth and naturally decline towards old age, thus, affecting sexual health. Did you know? At 60 to 70 years of age, the testosterone levels in your body are about half of what you had when you were 25 years old.

Dealing with Male Menopause
Man-opause or andropause is the mechanism of the fall in the levels of testosterone, also known as androgen, in a man on the horizon of old age. The body produces lesser and lesser quantities of this hormone, which mainly helps provide the masculine pitch to the voice during puberty, extra growth of hair on face and body as well as the development of the male reproductive system. The symptoms of male menopause are the same as exhibited during old age. Hence, it is not recognized by all doctors as menopause since women cannot reproduce post-menopause but a man as old as 100 years can father a child. As legend has it, Thomas Parr, born in 1483 and the oldest man documented to have lived, fathered a child even after he crossed the 130 years age mark. In fact, in the year 2010, a 94-year old Indian laborer had a boy with his wife. The decline in the production of testosterone in men occurs at a much slower pace as compared to the female menopause. These changes are felt by men in late forties and early fifties. They become prominent by the age of 70.

Treatment Options
If a man is suffering from andropause, he is examined by a doctor to rule out any diseases, because type 2 diabetes and hardening of arteries also trigger the andropause symptoms. A series of blood tests are required to be carried out to ascertain the testosterone level in the body. If the levels are low, a man does not have to worry as there is treatment available. A lot of men have favorably responded to hormonal replacement therapies that were administered to them to increase their testosterone levels. Since 1999, there has been about a 400% rise in the demand for testosterone therapy. But, you must note that these treatments may have some potential side effects on the body. If you are a prostate cancer patient, have undergone treatment for it, or have a tendency of prostate cancer in your family history, it is advised that you do not take such testosterone-increasing therapies as they may instigate or worsen the cancer. Other side effects include prostate enlargement, acne, thinning or loss of hair, sleep apnea and infertility. Other treatments include, making healthy lifestyle changes, adopting a nourishing diet to increase energy levels and a good exercise regime that is appropriate for the man’s age. You may also take psychiatric treatment to cure mood swings or depression. However, it is best to stay away from medications that may further disrupt the chemical changes in the body.

You must also take sufficient sleep as the amount of sleep has been linked to the level of testosterone in the body. Did you know? If you have abdominal fat around your belly, you will suffer from andropause sooner than your slimmer friends or colleagues.

Keep your healthy eating resolution

How healthy are you? A survey reveals a disconnect – or gap – between how healthy Canadians think they are and their actual nutritional habits. According to the Centrum National Supplements Survey, while fruits and vegetables should make up the biggest portion of a healthy diet, well above caffeine, Canadians’ daily caffeine consumption is actually on par with fruit and vegetable intake. In addition, Health Canada reports that more than 10 million Canadians aren’t getting all of the vitamins and minerals they need from diet alone.

Nutritional consultant Theresa Albert says it’s important to take control of these nutritional gaps early.

“It takes a long time for nutrient insufficiency to show up. I like to compare it to wear and tear on your favourite sneakers. When you use cells over and over again without replacing the building blocks, it will eventually lead to holes that can, in turn, lead to other problems. A simple thing like an eye twitch, for example, could be the result of stress, but it could also mean your body is too low in magnesium, the nutrient that helps release muscle tension. Prevention of little warning signs like these are much easier to manage before they become a deficiency.”

Vitamins and minerals are essential for good health—supporting everything from maintaining immune function and muscle function to eyesight and bone health. While there is no magic bullet, Albert says a multivitamin, like Centrum, can help counteract these shortcomings and help ensure we are getting the small but crucial nutrients missing from our diets.

Making your nutritional heath a priority is a resolution worth keeping – and it can be easier than you think. Here are five tips from Theresa Albert, nutritional consultant and author of Ace Your Health, that you can start incorporating today, to maintain your healthy eating resolution all year long.

Go raw. Incorporate raw vegetables each day along with your usual cooked favourites. Rotate colours to make sure you hit all of the phytonutrients.

A handful a day. Nuts, seeds and beans contain many of the nutrients hard to obtain from fruits and vegetables like zinc, magnesium and vitamin E.

Make each mouthful matter. Focus on nutrient-dense superfoods so that each mouthful matters. My favorites are: chia seeds, blueberries, Brussels sprouts, cranberries and eggs.

Incorporate a daily multivitamin. Support filling in the gaps in your diet with a multivitamin, such as Centrum, to help get the nutrients that might be missing.

 

Best effective fitness habits for the office

How many healthy work lunches, office workouts and desk yoga asana have you attempted lately? If you’re still grappling with how to practice fitness in the office, then take a look at these simple, yet effective, fitness habits. These habits are at the very root of a great work-fitness balance for many fitness enthusiasts. We begin with the popular habit of desk stretches.

Avoid dehydration that causes unreasonable hunger pangs – get drinking:

Most people drink water when eating or right after a meal. However, your body needs a constant supply of water, a few sips now and then, through the day. So keep a bottle of water with a small cup at your desk.

Sip a cup of water every 45-60 minutes. You could include this with the desk stretches. Try this out for a few days and you’ll notice that you stop craving unhealthy snacks every few hours.

Sit straight – adjust your chair, desk, computer screen and keyboard:

Do whatever it takes to avoid poor posture at work. Poor posture causes slouching, which leads to an entire chain of unhealthy outcomes. Slouching places strain on the wrong joints, primarily those around the thoracic and lumbar spines. This could be caused by a lower chair, a higher desk, a keyboard that doesn’t have elbow desk space around it, or a computer screen that’s either too close, too far, or too low.

Ensure that your knees are at 90 degrees with the floor. Your back should be straight. Your elbows should be places on a support (desk or armchair), and your computer screen should be at eye level, i.e., so that you don’t need to bend to see the screen clearly.

Eliminate food that makes you feel uncomfortable:

This covers the entire gamut of advice regarding eating healthy at work. No matter how strong the attraction towards unhealthy junk food in the office canteen or friendly neighbourhood fast-food cafe, you do realize that certain foods just make you feel sick.

Fried, cheesy, greasy, fattening, salty, sugar-heavy food and drink; these are all foods that leave you bloated, gassy, stuffed and plain unhappy. This could also include lunch debacles like yogurt that warms up and continues to ferment, eventually making you feel bloated when you eat it. It could also include home-cooked food that’s not conducive to packing and storing, like ghee-heavy dal or cereal-loaded tiffins. Identify these foods and arrive at your work comfort foods through the process of elimination.

Be active – use your phone calls for brisk walks and off-the-chair time

This is the simplest stay-fit-at-work advice you’ll ever get. What it boils down to is just any excuse to get off your office chair. Got a phone call? Walk around or stand up. Have an informal gathering or meeting? Remain standing for the entire duration. Need to call a colleague? Walk over to his or her desk instead of using instant messaging. Need to re-fill you water bottle? Walk over to the water cooler instead of asking housekeeping to do the job.

Stretch, walk, do a couple of quick lunges, (maybe a couple of push ups, if you have a cubicle), but get active.

Rely on to-do lists – yes this is related to fitness

To-do lists are a wonderful way to tell your mind and body that you have done what you were supposed to do at work. Don’t let unnecessary gossip sessions, lengthy lunch and tea-time breaks, obsessive tweeting, or Facebook stalking eat into your productive time.

Lists will ensure that you value all that unhealthy sitting down. Lists will also keep you mentally proactive and this goes a long way in disciplining your mind in following effective fitness habits in the office. Attach fitness to-do actions against each job/task completion. Finished that powerpoint presentation? Take a 5 minute walk while discussing the next project over the phone. Finished writing another article? Go refill your water bottle and get started on the second liter for the day.

Avoid smoke breaks

If this is an addiction for you, then replace with other strong flavours. It’s a well-known fact that most business decisions happen over smoke-breaks or unhealthy food and drink. Luckily, this cycle seems to be breaking. Some offices have completely banned smoking within office premises, but some others can only restrict this ban to the building and not the grounds.

This is where your lists and other replacement-habits come in. When you see how much work you need to complete, you’ll be motivated to avoid wasting time with smoke breaks. When you taste that delicious, strong cup of coffee, you might even resist the urge to light one. However, this is a tough cycle to break and one that you can only fight alone. Befriending non-smokers is a good way to start.

Maintain office hygiene

Don’t wait for the HR department to initiate desk and workstation hygiene. Since you spend most of your day in the office, you need to ensure that everything you touch is clean. Wipe your keyboard, armchair rests, desk top and screen often. Ensure that the water bottle you drink from everyday is rinsed at least once a week.

Maintain a steady supply of hand-wash, tissue, lotion and other hygiene-related goods at work. If you eat at the office canteen, insist that the canteen staff wear gloves and caps. If you find any issues with eating utensils, bring it to your administration staff’s attention.

Pack and carry at least one nutritious meal from home

Well-meaning advice will instruct you to carry mini-meals to work – made up of snacks for different times of the day. To attempt all 4-5 such mini-meals might be daunting. If you feel unable to do this, ensure that you pack and carry at least one nutritious meal from home to the office.

Carrying a healthy home-cooked meal will add many health benefits to your day. In fact, if you use this meal for lunch, you can get away with a couple of not-so-healthy snacks in the mid-day or mid-evening eating times.

Be proactive about avoiding stress in everyday office life

Stress affects fitness quite drastically. It interferes with sleep, heightens your body’s stress-response by way of hormonal imbalance, causes emotional cravings for unhealthy food, and puts your mind off healthy pursuits. Learning to say no and accepting, rather – forming, limits in the day’s assigned duties is important. Stay in control of your work day and you’ll be able to free your mind of unnecessary obstacles and practice a fitness-first lifestyle.

Tips Increase Testosterone Levels Naturally

Testosterone is a fundamental hormone primarily secreted by the testes in males and ovaries in females, although small amounts are also produced by adrenal glands in both males and females. It is the principal male sex hormone that increases stamina and builds mass, whereas, its deficiency causes many problems like obesity, brittle bones, muscle loss, and even impotence.

In the human bloodstream the normal level of testosterone is between 350 to 1,000 nanograms per deciliter (ng/dl). However, with age, the level starts depleting. About 1% of these hormone levels deplete as old age approaches (above 40). Even men in their 30s fall prey to low levels of this hormone, which can even lead to a heart attack. There are natural ways to boost the production of testosterone, but you need to follow them religiously to see noticeable results.

Increasing Testosterone Levels Naturally

It’s an absolute need to exercise vigorously when in one’s 20s, but it’s more important to rest and have a proper night’s sleep. At least 7-8 hours a night of shuteye is imperative. Altering your circadian cycle will have an adverse effect on testosterone levels if this habit isn’t maintained.

If a man has a large protruding belly, he must sign up for a weight loss program pronto. The reason is that excess body fat elevates estrogen levels which causes testosterone levels to dip. Also, starving the body when trying to lose weight for less calorie intake, shuts down the production of this hormone.

Regular compound (weightlifting) exercises will help boost its production. These exercises tone several large muscles and not just the smaller ones. Such exercises include squats, bench press, back rows, deadlifts, chin-ups, dips, lunges, and military presses which have been found to increase the levels of this hormone.

Heavy weightlifting and interval training from a young age can do wonders for the body, since one is able to maintain high levels of testosterone in his 20s and 30s, and will have no problem maintaining it later on. Keeping obesity at bay is of critical importance.

Get a relaxing massage now and then to help alleviate stress from tensed muscles including the mind. Take time away from stressful situations or practice the art of either yoga or meditation to control this occurrence. Cortisol is a secretion that the body produces during high levels of stress, thus nuking testosterone levels in the process.

A diet that lacks the nutrient zinc has been found to decrease levels of testosterone, so be sure to stock up on foods rich in this vital element. Supplements unfortunately do not boost testosterone levels beyond what is normal. For a healthy dose of this nutrient, incorporate foods like roast beef (lean), peanuts, wheat germ (toasted), pumpkin seeds (roasted), lamb, or oysters.

Carbohydrates mustn’t take a backseat in one’s diet. Consuming at least the minimum requirement of carbohydrates that the body needs in a day is sufficient. While protein does build muscle mass, it will not help testosterone levels stay elevated. Eating protein in controlled amounts is essential, which is about 16% of your total dietary needs in a day.

Vitamin D has been proven to increase testosterone levels successfully, so even a walk in the sun for five minutes every day can help. Vitamin D supplements can maintain this intake when included in one’s regimen.

Alcohol must be consumed in limited amounts, sticking to three lightly-spiked glasses per sitting. It can kill testosterone levels dramatically while delaying an erection or not getting one at all. Moderation is key when it comes to alcohol.

Increase the intake of cruciferous vegetables, like broccoli, cauliflower, radish, turnip, cabbage, and Brussels sprouts since these foods reduce the level of estrogen.

Monounsaturated fat has been found to increase the levels of testosterone significantly, so stocking up on foods rich in this essential nutrient is beneficial. Nuts are a high source of this kind of good fat, including canola oil, olive oil, and peanut butter.

Testosterone benefits a man’s body in increasing muscle mass and their strength, decreasing body fat levels, improving one’s mood, killing bad cholesterol, and enhancing sexual endurance.

How to Effective Diet

healthyA wholesome diet incorporates maximum amount of nutrients, which can help the body to carry out its functions smoothly. A diet which doesn’t provide nutrition cannot be healthy no matter how tasty it is. In fact, most of the tasty food items that one consumes these days are shallow in terms of nutrients. The diet that we follow should neither result into a body infested with diseases nor an undernourished, anemic one. The food that we consume should provide us with the required amount of energy and make us feel enthusiastic. Depriving the body of calories does not help in the long run. Fasting for a temporary period is okay, only if the body is strong enough to sustain it. There are many such facts related to diet which need to be understood.

Dietary Guidelines

The food we consume affects not only our body, but also the mind. Therefore, the careful selection of the foods that we are going to consume becomes necessary. A person who does not eat carefully is bound to be affected by various types of health problems. According to a popular saying, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Here are some effective diet tips that could help.

  • The foods (carbohydrates) with high glycemic index need to be avoided. These foods produce glucose by breaking down quickly. This glucose directly enters the bloodstream. Insulin is released in excess due to high sugar levels in the bloodstream; the rise in the level of insulin results in fat storage.
  • Drinking plenty of water is recommended for proper functioning of the body system. On an average, one should consume 2.5 liters of water everyday. For people who indulge in rigorous physical activities (sports persons), the water intake should be double of the aforementioned quantity.
  • It is recommended to have minimum amount of liquids during meals. This is because the acids that play an important role in the process of digestion, are diluted by the intake of high amounts of liquids.
  • A hefty breakfast triggers the metabolism action of our body for the day, and packs us with the energy to face the challenges of the day head on. One does not feel the depletion of energy with a breakfast under the belt, even if the lunch timing does vary a bit. This is because the effect of a heavy breakfast would last for a longer time.
  • It is advisable to avoid eating foods that contain high amount of sugar. The food items which contain a high
  • proportion of sugars include chocolates, carbonated drinks, pastries, etc. Calories can be obtained from carbohydrate-rich foods and not necessarily the sugar-filled food products.
  • Consume organic food as much as possible. These foods contain less amounts of preservatives (chemicals), which may have an adverse effect on the smooth functioning of our body systems.
  • Inclusion of fiber in our diet helps in cleansing the digestive system. Undigested food begins to rot if not removed from the intestinal tracts in a timely manner; accumulation of digestive waste (which is not disposed efficiently) is the cause of many health problems.
  • It is necessary to refrain from emotional eating. A person can become habitual to emotional eating in times of depression, and in case of similar problems. This kind of eating habit could lead to an addictive behavior that is harmful for the health of our body.
  • Eating frozen fruits is a practice that many people follow in order to improve the process of metabolism. The logic behind consuming frozen fruit is that our body has to work harder to bring the food at a temperature for proper digestion. The metabolic rate gets increased in the process. Rise in the metabolic rate helps burn greater amount of fats.

A balanced diet helps in satisfying most of the nutritional needs of our body. Most of the time, one follows diet plans without the proper know-how of our body system. Depriving the body of nutrition cannot be termed as ‘dieting’. Understanding the needs of the body with the proper guidance of a medical practitioner, clears most of the misconceptions or doubts about what a healthy diet is. Finally, it is the implementation of a strict and healthy routine of balanced diet that matters.

Diet Coke Ingredients and Nutrition

When it comes to carbonated beverages, Diet Coke has always be the first choice among health-conscious consumers. The sugar content in Diet Coke is nil, making it a better alternative to regular Coke. Its lower calorie count too appears to make it a wiser pick. However, replacing sugar with artificial sweeteners like aspartame has not gone down well with some health experts. The inclusion of chemical preservatives like phosphoric acid and potassium benzoate is also a cause for concern. No wonder the beverage is often referred to as a ‘chemical cocktail’. Let’s put all assumptions to rest, and check out the ingredients of Diet Coke, along with its nutrition and calorie content.

Caffeine

A 330 ml serving of Diet Coke provides around 42 mg of caffeine. The increased alertness after drinking Diet Coke is due to the presence of this caffeine. This is slightly higher when compared to other beverage brands that are available in the same size. For instance, 354 ml Diet Pepsi contains around 32 mg of caffeine. However, in case you are sensitive to caffeine intake, you can always choose the caffeine-free formulation of Diet Coke.

Preservatives

Preservatives are added to protect the beverages from deterioration caused by micro-organisms like bacteria and fungi. In the case of Diet Coke, the preservatives that keep the beverage safe from microbial effects are phosphoric acid, citric acid, and potassium benzoate. However, this phosphoric acid can be damaging to bone health, as it draws out calcium from the bones, eventually making them weak and brittle.

Artificial Sweeteners

Sugar is not added to elicit a ‘sweet’ flavor. The sweet taste of Diet Coke comes from aspartame, an artificial sweetener. Aspartame is so sweet (200 times sweeter than sugar) that infinitesimally tiny amounts is added to emulate the sweetness of sugar. However, it is this addition of aspartame that has courted lot of criticism among health experts. Although approved by the FDA, studies have linked long-term use of aspartame to increased risk of a wide range of medical conditions, including seizures, birth defects, headaches, and gastrointestinal problems.

Nutrition

Nutrition depends on which formulation of Diet Coke you are consuming. The regular Diet Coke is a nutritional failure, as it does not contain any vitamins or minerals. So, having a can of regular Diet Coke is like filling your stomach with empty calories. However, in case you opt for the new formulation, known as ‘Diet Coca-Cola Plus’ or Coca-Cola Light Plus, you won’t be disappointed. This new formulation of Diet Coke launched in 2007 is added with vitamins B3, B12, and C. Another variant of Diet Coke Plus is fortified with different ingredients, namely antioxidants, green tea, and vitamin C.

Calories

The calories in Diet Coke are substantially less as compared to regular Coke. For instance, a 150 ml can contains around 0.5 calories (2.092 kilojoules). Whereas, the same amount of regular Coke contains a whopping 63 calories (263.592 kilojoules). This is the reason why it has become so popular among weight watchers.

physically healthy understanding

When they hear someone say, “physically fit,” What do they think about? Today physical fitness has become an important almost essential factor that needs to be incorporated in their daily lives. There are more and more health problems that are due to the lack of physical activity that people don’t seem to make time for. Diabetes, and high blood pressure are on the rise and what is even worse is that children are suffering from these health complications as well. They all know how expensive and costly going to the doctor’s office can be. By being active and eating healthy they will feel better, look better, and will be less likely to have any serious health issues.

Cardio workouts and fitness is also needed to maintain their body in a healthy state. Cardio fitness has to do with overall body composition and endurance. Cardio examples are: running, jogging, swimming, bike riding, and walking. The Department of Human Services determined physically fit involves; flexibility, muscle strength, body composition, and cardiorespiratory fitness.

Body Mass Index (BMI) is used to find out how fit or unfit their body is and what they need to work on to change and avoid any serious health issues down the road.  Body mass is set by the height and weight of a person. On average a healthy weight is between 18.5 and 24.9 body mass, underweight is body mass under 18.5, and larger than 25.0 means overweightness. If they are overweight, their body is at a disadvantage. Determining their BMI does not take into account the muscle or the fact that women in general carry more fat than men, and that women’s metabolism works slower than a man’s, which makes it more difficult for a woman to control and keep their body weight leveled.

A person’s fat is mostly stored around the organs, and under the skin, and fat is piled up in the abdomen, knees, inner thighs (mostly in women), upper arm, and buttocks. Another important factor in physical fitness is cholesterol, that most people suffer from but can be monitored by being physically active and eating healthy. Cholesterol comes from what we eat (meats, dairy, cheese, butter and eggs). When a person has high cholesterol, cholesterol has built up in the arteries and causes them to tighten, your blood pressure increases and their blood flow deteriorates, and they are more vulnerable to having a heart attack or stroke; it is recommended to take no more than 300milligrams of cholesterol a day to avoid heart problems.

There are many ways to keep your body fit and healthy and avoid any health related issues. Aerobic activity will help keep your blood pressure and cholesterol leveled, control their weight and strengthen their muscles. Strength workouts help substitute body fat with muscle. Stretching exercises help with circulation and is also a stress reliever. Exercising 30 minutes out of the day 5 times a week will make them feel good, give them energy, improve their mood, improve their health, and live a longer and healthier life.

Make Your Own Personal Food And Stay Healthy Life

Having a healthy diet is easier said and done. Most of us are not cautious of the food to take, we are enticed to less healthy foods because they might eat to prepare. Learn to live in a good way, start planning a healthy food pyramid in your system together with a daily exercise is the most important things to achieve overall health benefits. And here are some very good tips for heart-healthy eating:

Choose your fish well

Try to have at least two servings of fish a week, and go for fish with omega-3, an essential fat necessary for good health that can’t be manufactured by the body. The best sources of omega-3 are oily fish like tuna, salmon, sardines, mackerel, and herring. Omega-3 can help blood pressure, regulate blood sugar levels, and prevent blood clots, if you have an aversion to scaly stuff, well, you can try getting omega-3 from tofu, soybeans, and walnuts, but still, fish is the best of it.

Decrease your fat intake

You don’t have to eliminate your favorite crackers or cookies during snack time. Just remember to eat fatty foods (especially commercially deep-fried and/or baked products) in moderation. Go for food with unsaturated and low saturated fats. These includes fruits, vegetables, whole grains, and low-fat or nonfat dairy products.

Avoid using salt

Salt is sodium chloride, an element needed for good health. In a normal healthy person, the kidneys help get rid of excess sodium to keep the correct balance of sodium and water. Although your body needs sodium, too much salt in your system is harmful because it needs leads to high blood pressure, which in turn causes heart disease and stroke. Try using herbs instead of salt for seasoning. Be sure to read the labels of seasoning mixes because foods such as instant soups, processed meats, and canned vegetables as there are all loaded with salt

Watch your weight

Reducing fat intake helps you lose weight and improve your blood cholesterol. Overweight or obese people actually have higher blood cholesterol than people who maintaining a healthy weight. By reducing your fat intake, you cut down on your calorie intake as well.

Go for low or no-cholesterol food

Eat fruits, vegetables, whole grains, low-fat or nonfat dairy products in increasing quantities. Consume moderate amounts of lean meat, poultry (avoid the skin, which is loaded with cholesterol) and fish. Go also for oatmeal, beans, peas, rice bran, and citrus fruits. They all contain soluble fiber, which helps lower your blood cholesterol. Eat also whole wheat breads, kidney beans, carrots, broccoli, cauliflower, and green beans. These are all rich in insoluble fiber, maintaining healthy bowel function.

 

 

Conditions linked To Health

We might sometimes ignore a small tooth ache or might oversee the light tooth stain but these can be a matter of serious concern. Very few of us know that our gum health can tell a lot about our general physical condition. Problems in your mouth can influence your overall health. We need to understand the close connection between our dental and overall health and also the ways by which we can protect ourselves from the problems caused due to unhealthy gums.

Just like our other body parts, our jaws are also teeming with bacteria. Usually natural body mechanisms and good gum care like brushing and flossing your teeth twice daily can keep the harmful bacteria at bay. However, the bacteria content in your gums can increase and might result in oral illness causing tooth decay and other gum ailments. In accumulation to that, there are some medications like decongestants, antihistamines, painkillers and diuretics that can lead to reduction in the saliva flow. Saliva tends to wash away food and counteracts acids formed by the bacteria present inside our mouth, helping you to safeguard yourself from the microbial incursion or overgrowth that may result in harmful ailments.

Cardiovascular Diseases- Cardio vascular diseases are briefly referred to as heart diseases. Harmful bacteria from the swelled gums and periodontal ailment can go into your bloodstream and can pass through to the arteries in the heart and cause hardening of the arteries also known as atherosclerosis. Atherosclerosis leads plaque to grow on the internal walls of arteries. This condenses and reduces or may obstruct blood flow through the body. This can lead to an increased danger of heart attack or stroke. This can also lead to a condition called Endocarditis where the internal lining of the heart can become infected and inflamed.

HIV/AIDS – It has been noticed that most of the HIV/AIDS patients suffer from oral problems. Painful mucosal lesions are the most common gum diseases amongst the HIV/AIDS patients.

Dementia-The bacteria from gingivitis can go through the entire brain either in the course of nerve channels in the head or through the bloodstream, this can also pose other hazardous risks and can lead to Alzheimer’s disease.

Respiratory Infections- The Journal of Periodontology advises that ill oral health can also lead to harmful infections in your lungs, including pneumonia. Breathing in bacteria from bad gums or infected teeth over a prolonged period of time may prove hazardous to our respiratory system.

Diabetes- Diabetes decreases the body’s resistance to illness — putting the gums in danger. Gum diseases come out to be more recurrent and harsh amongst the diabetic patients. Various studies reveal that patients suffering from gum diseases have a difficult time in managing their blood sugar levels.

Pregnancy and Birth- Bad oral health leads to Periodontitis when there is inflammation of tissue around the teeth and that results in shrinkage of gums and loosening of the teeth. This condition has a direct link to premature birth and low birth weight.

Conditions linked To Oral Health

Your oral health is a window to many serious health problems. There are many studies and researches that have suggested that oral bacteria and irritation is linked with a harsh form of gum ailment called periodontitis. This disorder might play a significant role in diseases like diabetes and HIV/AIDS and can lower your body’s resistance to infection worsens the oral health problems. We have listed the other serious aftereffects of poor oral health.


Osteoporosis- Osteoporosis leads to weak and fragile bones and may be associated with periodontal bone and tooth loss.

Sjogren’s Syndrome — This leads to immune system disorder and leads to dry mouth and a lot of other eating disorders. 

Strengthen Your Gums and Stay Healthy

The message is loud and clear: Maintaining proper dental care is important in many ways which you might not have ignored or might have never thought of before. For healthy gums, you need to keep certain important points in mind.

  • Brush your teeth twice daily
  • Floss Regularly.
  • Keep your diet healthy and don’t indulge in between-meal snacks.
  • Change your toothbrush every three to four months or if you notice your bristles getting frayed.