"My basic tips for health"
HealthYour health should be the number one priority in your life. Health is the general condition of a person in all aspects. It is also a level of functional and/or metabolic efficiency of an organism, often implicitly human. The physical environment is perhaps the most important factor that should be considered when classifying the health status of an individual. This includes factors such as clean water and air, safe houses, communities and roads all contribute to good health.Jogging:For heart health, the benefits of jogging is no need to be doubted. However, to reduce fat and weight, it is not effective. Why is hard to loose weight by jogging?Here is an explanation of why a body remain fat despite jogging every day.Constant movement during jogging including aerobic activity can strengthen the heart and respiratory muscles. The impact on health is that breathing becomes more healthy and cardiac pressure will go down so that the risk of hypertension decreases.However, to burn fat, jogging is less effective. The body will only process the fat into energy if the calories needs obtained from sugar and carbohydrates are not sufficient.One way to reduce fat is through exercise. Jogging is an exercise which requires lots of energy, so many people do it with the expectation of energy reserves in the form of fat will burned more efficiently. In fact, some people fail to lose weight despite jogging every day."The body is like the best machine that constantly adapts to anything. The more often you jog, the body will be more prepared for the next jog."Jogging which is done frequently will only cause energy metabolism becomes more efficient. Adaptation which is performed by the body reduce the energy needed so not a lot of calories are burned.Besides not being effective in loosing weight, jogging is also not good for your joints. When you jog, the joints will have to take 2.5 times the weight so vulnerable to injury.The joints which are most prone to acute pain attack due to jogging, are the ankles and the knees. If often experience repeated pressure, these joints wear out faster.Jogging is always considered as an exercise that can increase your metabolism and effective for weight loss.5 Signs of a Healthy Heart:If your heart stops beating for just a few minutes, followed by the stop of blood circulation, than your valuable life will end. That is why the prevention of heart disease and blood vessels are very important and highly stressed. Generally there are five vital signs of a healthy heart, which are:1. CholesterolPretend that the LDL or bad cholesterol is a fire and HDL or good cholesterol as a fireman. "A good firefighter is usually able to prevent long term damage."The higher the HDL cholesterol level, the lower the risk of ateroklerosis occurrence. For healthy heart, the bad cholesterol's target is no more than 130 mg / dl and HDL should be higher than 40 mg / dl. HDL cholesterol levels tend to increase with exercise, lose weight, and eating lots of fiber2. Blood pressureIf left unchecked in recent years, high blood pressure can damage arteries throughout the body so that the blood vessel wall will be thickened and rigid and clogged so blood flow to vital organs are blocked. Optimal blood pressure are lower than 120/80 mmHg.Variation of various foods with different combination's of the right nutrients will be beneficial to blood pressure. Various studies have also shown an effective stress reduction also lowers blood pressure. Spanish researchers say, the consumption of aspirin every day also decreased the systolic pressure of 6.8 mmHg and 4.6 mmHg diastolic pressure.3. HeartbeatLife is not in your hands, but in your heart. Knowing the number of heartbeats per minute (resting heart rate) is one way to predict the age. In a study published in the New England Journal of Medicine stated, a man who has a resting heart rate above 75 beats per minute (bpm) have three times greater risk of heart attack. Normal pulse is 65 bpm."When you do a cardio workout with low intensity and add a high intensity every two weeks, the heart rate per minute will be reduced." Do exercise at least 30 minutes with 60-80 percent of the maximum amount of heart rate.4. Fasting blood sugarFasting blood sugar levels is a sign of whether there is any risk of diabetes. The higher your blood sugar levels, the greater the risk of developing diabetes. "People with diabetes have a greater risk of heart disease, kidney, and eye disorders."To reduce levels of fasting blood sugar, we need to increase the body's ability to use blood sugar, or in other words to increase insulin sensitivity. The best way to achieve this is to reduce weight.5. C-reactive proteinC-reactive proteins or CRP is a plasma protein produced by the liver in response to infection, injury, and inflammatory processes. High levels of CRP indicate inflammation in the body. Because heart disease is due to inflammation in the arterial wall, CRP can be used as a common marker of heart disease risk.Elevated levels of CRP are usually accompanied by increased cholesterol. A high CRP level, more than 1 milligram per liter, also associated with an increased risk of prostate cancer. CRP measurement is done by taking blood from the elbow or the back of your palms.To Improve Sleep:1. Sprinkle just-washed sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.2. Buy a new pillow. Katz says that studies show that pillows with an indent in the center can enhance sleep quality and reduce neck pain. Also, try a "cool" pillow -- one containing either all-natural fibers or a combination of sodium sulfate and ceramic fibers that help keep your head cool.3. Eat a handful of walnuts before bed. You'll be giving yourself a boost of fiber and essential fatty acids along with the amino acid tryptophan -- a natural sleep-inducer.To Improve Stress Control:1. Give your partner a hug every day before work. Studies show this simple act can help you remain calm when chaos ensues during your day, Katz says.2. Have a good cry. It can boost your immune system, reduce levels of stress hormones, eliminate depression, and help you think more clearly.3. Twice a day, breathe deeply for three to five minutesTo Improve Nutrition:1. Buy whole foods - - whether canned, frozen, or fresh from the farm -- and use them in place of processed foods whenever possible.2. Reject foods and drinks made with corn syrup, a calorie-dense, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.3. Start each dinner with a mixed green salad. Not only will it help reduce your appetite for more caloric foods, but it also will automatically add veggies to your meal.To Improve Physical Fitness:1. Do a squat every time you pick something up. Instead of bending over in the usual way, which stresses the lower back, bend your knees and squat. This forces you to use your leg muscles and will build strength.2. Every time you stop at a traffic light (or the bus does), tighten your thighs and butt muscles and release as many times as you can. (Don't worry, no one will see it!) This will firm leg and buttock muscles, improve blood flow -- and keep you mildly amused!3. Whenever you're standing on a line, lift one foot a half-inch off the ground. The extra stress on your opposite foot, ankle, calf and thigh, plus your buttocks, will help firm and tone muscles. Switch feet every few minutes.