The Health Benefits of Meditation

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Meditation is like a seed. When you cultivate a seed with love, the more it blossoms.

The thought that mindfulness and meditation can bring compassion, focus, and joy is thousands of years old. Thankfully, experts have bounced back to it.

We’ve all heard that “meditation is good for you”, but good in what terms?

Meditation, in a way, is like exercise for our mind. It’s been known to assist in mental health maintenance, improve our memory, empathy, and sense of self — similar to how exercise boosts our resilience, muscle strength, cardiovascular health, and blood pressure/cholesterol. It’s almost like our minds have their own bodies, which need to be exercised too.

Here’s what exercising the mind can do to our body:

Immunity

Relaxation boosts immunity in recovering cancer patients. Progressive muscular relaxations, when practised daily, abridge the risk of breast cancer recurrence. Relaxation exercises boost natural killer cells in the elderly, giving them a greater resistance to tumors and to viruses.

Blood Pressure

Meditation lowered blood pressure by making the body less receptive to stress hormones, in a similar way to blood pressure-lowering medication.

Emotional balance

Emotional balance means to be at no cost of all the neurotic behavior. This is very hard to achieve fully, but meditation surely is the way to cure such neurosis and unhealthy emotional states.

Calmness

The simple difference between those who meditate and those who do not, is that for a meditative mind the thought occurs but is witnessed, while for an ordinary mind, the thought occurs and is the boss.

Other benefits also include:

  • Meditation helps reduce symptoms of panic disorder
  • Mindfulness meditation helps treat depression in mothers to be
  • Meditation improves your focus, attention, and ability to work under stress
  • Meditation improves learning, memory and self-awareness
  • Meditation relieves pain better than morphine
  • Mindfulness practices decreases depression
  • Meditation helps manage ADHD (Attention Deficit Hyperactivity Disorder)
  • Meditation helps reduce alcohol and substance abuse
  • Meditation prevents you from falling in the trap of multitasking too often
  • Meditation improves your mood and psychological well-being
  • Meditation reduces stress and anxiety in general
  • Meditation prepares you to deal with stressful events
  • Mindfulness training decreases inflammatory disorders
  • Meditation and meditative prayer help treat premenstrual syndrome and menopausal symptoms
  • Meditation helps us allocate limited brain resources

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Meditation can wipe away the day’s stress, bringing with it serenity and resilience. Inner peace does so much more for our body than we think.

Meditation can help to resolve the deepest of neuroses, fears and conflict which play their part in causing stress and ill health.

If you’re a beginner, practicing meditation will be easier if you’re in a silent spot with a few distractions, including no television, radios or cellphones. From there, you can center all attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently return your focus to your breathing.

You can experiment, and you’ll likely find out what types of meditation work best for you and what you enjoy doing.

References:

http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858?pg=2

http://www.healthandyoga.com/html/meditation/objectives.aspx

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Foods Thats Burn Belly Fat

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Some of your fat is right under your skin. Other fats are deeper inside, around your heart, lungs, liver, and other organs. Too much belly fat can have an effect on your health in a way that other fat doesn’t.

When you look at the mirror, do you wish for a flatter stomach?

When it comes to losing fat, especially from your belly, there are two things that you can do: the first is exercising every day and the second, eating a healthy, balanced diet.

Here are some foods that are said to help burn belly fat:

  • Almonds and Other Nuts. Nuts slim your tummy by keeping it full.
  • Oatmeal. Fiber-rich oatmeal stays in your stomach for hours. Enjoy a delicious barley side dish instead of white rice with dinner and you could be on your way to shedding dangerous belly fat. Oatmeal and barley are predominantly good choices because they’re rich in soluble fiber and don’t naturally raise blood sugar.
  • Olive Oil. Basically, our body needs a little fat, because it controls hunger. Go for monounsaturated fats like olive or canola oil. They will help keep your cholesterol beneath control and satisfy cravings.
  • Blueberries. Anthocyanins—phytonutrients in blueberries—may have an outcome on genes that regulate fat metabolism.
  • Whole Grains. The right kinds of carbs are actually good for you. Choose whole grains — their fiber keeps you from getting hungry.
  • Lemon. Our liver loves lemon. Lemon water can help to thin out bile and keep toxins flowing throughout your liver, then out of your body. As a result, fat metabolism becomes more optimal.
  • Avocados. In addition to containing lots of heart-healthy monounsaturated fats, avocados are a wonderful source of filling fiber making them a great food for staving off hunger.
  • Apples. Apples are possibly the most widely studied fruit. Apples are jam-packed with powerful vitamins and nutrients that appear to go a long way in keeping metabolic processes firing on all pistons. Plus, apples are a good source of fiber.
  • These veggies: certain vegetables such as broccoli, cauliflower, brussel sprouts, kale and cabbage contain special phytonutrients, which help battle environmental estrogens that can add belly fat.

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The key to burning belly fat isn’t that complicated – drink lots of water, get some exercise and get your hands on some good fermented foods. Take a minute to digest all these information. Then start adding these to your diet!

Adding these foods as part of your lifestyle will see you well on your way to destroying that belly fat.

References:

http://bodymizer.co/foods-that-burn-belly-fat/

Watermelon: It’s More Than Just A Perfect Summer Fruit

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Watermelons have turned out to be synonymous with freshness, summer and picnics, all for a good reason. This post will make you want a watermelon shake after reading! Their refreshing quality and sweet taste help battle the heat and they also offer a guilt-free, low maintenance dessert for kids and adults to indulge in.

Fun fact: Did you know that watermelons are part vegetable and part fruit?

Talk about an overachiever!

Watermelons are mostly water, about 92 percent of, but this refreshing fruit is soaked with nutrients. This must be so good for hydration!

Watermelon has moved up to the front of the line in recent research studies on high-lycopene foods. Lycopene is a carotenoid phytonutrient that’s particularly vital for our cardiovascular health, and an increasing number of scientists now believe that lycopene is important for bone health as well. Remember that the redder your watermelon gets, the higher the concentration of lycopene becomes.

Here are the most common benefits of watermelon:

  • Blood pressure: Watermelon extract supplementation reduced ankle blood pressure, brachial blood pressure and carotid wave reflection in obese middle-aged adults with prehypertension. Diets rich in lycopene, including watermelons, may help defend heart disease.
  • Cancer: As an outstanding source of the strong antioxidant vitamin C as well as other antioxidants, watermelon can help battle the formation of free radicals known to cause cancer.
  • Skin: Watermelon is also wonderful because of the vitamin A that it contains!  Vitamin A is essential for the growth of all bodily tissues, including skin and hair. Watermelon’s content of vitamin C also contributes to overall hydration, which is vital for having healthy looking skin and hair.
  • Asthma prevention: The risks for developing asthma are lesser in people who consume a high amount of certain nutrients.
  • Kidney disorders: Watermelons are full of a lot of potassium, which is very supportive in cleaning or washing out the toxic depositions in the kidneys.
  • Muscle soreness: Watermelon and watermelon juice have been revealed to diminish muscle soreness and improve recovery time following exercise in athletes.
  • Inflammation: Choline is a very important and versatile nutrient in watermelon that aids our bodies in sleep, muscle movement, learning and memory.
  • Digestion and regularity: Watermelon, because of its water and fiber content, helps to put a stop to constipation and help regularity for a healthy digestive tract.
  • Hydration: Of course, since it is made up of 92% water and full of important electrolytes, watermelon is a great snack to during the hot summer months to put off dehydration.

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Watermelon is by far, one of the most powerful, delicious, body-healing fruits out there! The astonishing health benefits of watermelon wrap everything from your brain all the way to the cells in your feet. It’s not just for summer, although watermelons always complement summer time.

Make sure to look for a watermelon that is firm, heavy and symmetrical without soft spots or bruising – to enjoy the most of it along with the benefits it can offer!

Reference:

http://www.whfoods.com/genpage.php/genpage.php?tname=foodspice&dbid=31

http://news.health.com/2014/07/01/5-things-you-didnt-know-about-watermelon/

Our Body Needs Selenium

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You may not know it, but your body needs selenium. Selenium is a mineral found in the soil. As weird as that sounds, selenium naturally appears in water and some foods, too. While people only require a very small amount, selenium plays a key role in the metabolism.

A single nutrient – selenium – has been shown to hold great promise in the war against cancer and because of its antioxidant properties.

Selenium is one of the “necessary” nutrients for humans, meaning that our bodies cannot make it, and so we have to add it from our diet. Without it, the heart, joints, eyes, immune system or reproductive system can suffer.

Selenium is a trace element that is naturally present in many foods, added to others, and available as a dietary supplement. Whole foods are the best sources of selenium. The mineral may be destroyed during processing, just as any other nutrient and mineral.

Selenium deficiencies are uncommon. It’s is rare worldwide, often takes years to develop and is usually only found in regions with severely low selenium content in the soil.

Selenium is able to play such a protective role in the body because it increases antioxidant capabilities and the eminence of blood flow, thus, enhancing the body’s battle against diseases and stress. Here’s a list of its most common benefits:

  1. Acts as an Antioxidant & Defends Against Oxidative Stress

Selenium benefits include the ability to fight the aging process and help the immune system by reducing free radical damage. Selenium has a synergistic effect with other antioxidants like Vitamin E, enabling the body to battle oxidative stress and to protect against cancers like prostate and colon cancer.

  1. Helps Defend Against Cancer

Selenium is particularly helpful if you have a weak immune system or a history of cancer in your family. Interventions using selenium treatments at high doses have revealed that selenium benefits anti-cancer abilities within the body.

  1. Boosts Immunity

According to studies, selenium is needed for the proper functioning of the immune system, and can also be a key nutrient in counteracting the growth of viruses including HIV.

  1. Improves Blood Flow & Lowers Chance of Heart Disease

Low selenium concentrations are associated with an increased risk of cardiovascular disease. Selenium supplements or a boost of selenium-rich foods may be able to help put a stop to coronary heart disease.

  1. Helps Reduce Asthma Symptoms

Observational studies have demonstrated that patients with persistent asthma may have lower levels of selenium. According to studies, when people with asthma took selenium supplements, they experienced less asthma related symptoms.

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The health benefits of selenium are great for many conditions. Even in food sources, which will be mentioned soon in another article, the amount of selenium is largely reliant on soil conditions that the food grew in, therefore even within the same food, levels of selenium can vary differently for each one. Selenium benefits are usually found in crops grown in certain locations more-so than others.

Selenium supplements are available, but it’s best to obtain any vitamin or mineral through food. It is not the individual vitamin or mineral alone that make certain foods an important part of our diet, but the combination of those foods and nutrients working together.

References:

https://ods.od.nih.gov/factsheets/Selenium-healthProfessional/

Fresh Wheatgrass Juice: Why It Is The King Of Living Juices

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When wheatgrass is consumed fresh, it is a living food and has bio-electricity.

Recent research shows that only living foods and juices can reinstate the electrical charge between the capillaries and the cell walls which boosts the immune system.

Wheatgrass may seem like a simple grass, but it is essentially among the most powerful natural detoxifying agents. The above-ground parts, roots, and rhizome are used to make medicine.

Wheatgrass juice is nature’s finest medicine and one of the most potently nourishing substances on Earth.

Many alternative health practitioners trust wheatgrass as being extremely beneficial, and it is claimed that these benefits are so clear and felt so quickly. These benefits include:

  • Among other things wheatgrass juice is predominantly high in chlorophyll. Chlorophyll is the first product of light and consequently contains more healing properties than any other element. All life on this planet comes from the sun.
  • Wheatgrass juice is an effective healer. Interestingly enough, it contains all minerals known to man, and vitamins A, B-complex, C, E, l and K. It is extremely rich in protein, and contains 17 amino acids, the building blocks of protein.
  • These powerful nutrients can also prevent DNA destruction.
  • It also contains quite a lot of active enzymes which play a key role in breaking down fats, assisting hugely in weight loss.
  • Wheatgrass juice is a superior detoxification agent in comparison to carrot juice and other fruits and vegetables.
  • Wheatgrass contains a full spectrum of vitamins and minerals, including the thirteen essential ones, combined with dozens of trace elements and enzymes.
  • Wheatgrass juice is an outstanding skin cleanser and can be absorbed through the skin for nutrition. Pour green juice over your body in a tub of warm water and soak for 15 to 20 minutes. Rinse off with cold water.
  • Wheatgrass has more vitamin C than oranges and twice the vitamin A as carrots.
  • It also contains 19 amino acids, the building blocks of protein, which makes this one of the most remarkable single sources of nutrients on Earth,
  • Wheatgrass is also highly regarded for its capability to cleanse the blood, organs and gastrointestinal tract.

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You can purchase wheatgrass shots at health food stores or juice shops, or ask for wheatgrass as a smoothie ingredient. They also come in supplements – powdered greens, condensed down, that you simply mix with water and drink. Yep, these exist. There are many, many, grass supplements out there so make sure you pick one that works for you. Just make sure it is organic. Also, you may plant this grass on your own backyard.

Put most simply, whether you are aiming to cleanse your body, or if you’re just simply trying to add more nutrition to your diet – these reasons are more than enough to think about adding wheatgrass to your daily diet.

By taking wheatgrass juice, you may feel a boost in strength and stamina, improved health and spirituality, and experience an overall sense of well-being.

References:

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/wheatgrass/faq-20058018

http://www.webmd.boots.com/healthy-eating/guide/wheatgrass

The Power Of Goji Berries

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You might not have heard of goji berries, but their claimed health benefits could persuade you to check them out. They are presently gaining reputation in the food industry. Some claim that the goji berry is a fountain of youth.

The goji berry, also called the wolfberry, is a brilliant orange-red berry that comes from a shrub that’s native to China (Yep. Most herbs are always from China). In Asia, goji berries have been eaten for generations in the hope of living longer. Goji berries have a natural tinge of sweetness with an incredibly slight herb-like aftertaste. They also contain tiny seeds (which contain fiber) that add a nice texture to your meals.

Interesting? Read more to decide if you should mull over on adding these appetizing berries to your healthy diet.

As with all berries, goji berries have vitamins and other antioxidants that can help keep the body healthy.  Eating two or more servings of fruit a day is usually suggested for the best possible health benefits, and goji berries are a great substitute to other more traditional berries. Here’s a list of the most common benefits that goji berries are known for:  

  1. Provides healthy, glowing Skin

Comparable to the benefits you get from eating other berries, goji berries are overloaded with beta-carotene (a pigment found in plants and fruits) which helps support healthy skin.

  1. Protects the overall health

Goji berries have also been known to help increase the immune system and protect the eyes — yep, talk about a super fruit. And like other berries, goji berries are also an outstanding source of vitamin C and can decrease rough cold symptoms.

  1. Packed with antioxidants

Goji berries are an exceptional source of antioxidants because of their oxygen radical absorbance capacity (ORAC) value.

  1. Contains omegas

This is what makes this berry unique from all the other berries. Goji berries are high in essential fatty acids, the healthy omegas, which are necessary for the body’s production of hormones and the smooth performance of the brain and nervous systems. In particular, linoleic acid is abundant.

  1. Helps in weight lose

You can add goji berries to your healthy weight loss plan. Their rich, sweet taste, along with their high fiber content, provides a feeling of fullness that can keep you from overeating and packing on the pounds.

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Goji berries are a nutritional powerhouse, packing healthy food energy even into small servings.

It frequently seems like there’s a new miracle food being announced every week, and not all of them taste very good. You might stumble on yourself holding your nose as you wish to benefit from some of these wonder-workers, but goji berries have a distinct advantage over tasteless (or worse) health food. Their bright color is delicious, their flavor is appealing, and they can be eaten in many ways.

Normally, goji berries are found in dried packages or sold by weight at bulk food stores, specialty food stores, and herbal stores or at markets, usually in places like Chinatown. They make a great snack eaten as is, added to trail mix, muesli or oatmeal.

Goji berries are very easy to be added to your diet!

Have you tried eating goji berries? How did you like it?

We’ve love to hear it! Feel free to comment below.

References:

http://www.naturalnews.com/044316_goji_berries_superfoods_antioxidants.html

http://www.bodybuilding.com/fun/goji-berry-benefit-secrets.htm

http://www.livestrong.com/article/341738-what-are-the-health-benefits-of-dried-goji-berries/

Monosodium Glutamate: How Is It Harmful?

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The problems associated with processed food continue to grow. We have all heard this, and we’re aware of it.

Monosodium glutamate (MSG) is a flavor-enhancer generally added to Chinese food, canned vegetables, soups and processed meats; it’s also found in sausages and potato chips. MSG does not occur naturally in whole and natural foods, so you do not have to fret about it in apples or bananas. Many believe that MSG should be avoided at all costs, however, clever labeling practices and deceptions serve to camouflage its presence.

MSG has been used as a food additive for decades.  It is claimed to cause asthma, headaches, and even brain damage. While MSG’s benefits to the food industry are rather apparent, this food additive could be gradually and silently doing major damage to your health.

Although it’s said to be generally safe by FDA, it cause unfavorable reactions — known as MSG symptom complex — this include:

  • Headache
  • Flushing
  • Sweating
  • Facial pressure or tightness
  • Numbness, tingling or burning in the face, neck and other areas
  • Rapid, fluttering heartbeats (heart palpitations)
  • Chest pain
  • Nausea
  • Weakness

The glutamate industry is fully aware of the harmful effects of MSG, that it is a toxic substance. They know that ingesting their toxin can cause diabetes, adrenal gland malfunction, seizures, high blood pressure, excessive weight gain, stroke and other health problems. If you eat MSG and experience any of these conditions, then you need stop adding MSG to your diet right away.

MSG does more than improve flavor. It noticeably stimulates appetite and causes binging. If you’ve ever experienced eating a potato chip and just couldn’t get yourself to stop, MSG is most likely the reason.  MSG is activating the part of your brain telling you to eat some more. Food manufacturers use MSG to make their foods addicting – of course, so they can earn more money. MSG contributes a lot to obesity all over the world.

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Everyone will not be affected the same by MSG, and possibly some will experience no problems at all. The vague and somewhat terrifying feature of this compound is that it can cause a variety of symptoms over time that can lead to much larger, more permanent problems. It could also be argued that small amounts in any one food will not be a problem, but if small amounts are in several common foods that are consumed every day, the problem moves to a much graver scale.

The problem is packaged and processed foods have it, especially the food you buy at fast food restaurants. The only way to avoid MSG in rather large amounts is to not eat those foods.

In general, if a food is processed you can suppose it contains MSG.

Making a decision to keep away from MSG in your diet as much as possible is an intelligent option for nearly everyone. Admittedly, it does take a bit more planning and time in the kitchen to prepare food at home, using fresh, locally grown ingredients. But knowing that your food is pure and free of toxic additives like MSG, you know it’s worth it.

MSG is bad news in the food industry and is to be avoided at all costs, if you want to take care of your body.

If you think you are responsive to monosodium glutamate or any other food ingredient, the best advice is to check with your doctor or with a dietitian.

References:

http://www.eufic.org/article/en/artid/monosodium-glutamate/

http://www.iflscience.com/chemistry/whats-msg-and-it-bad-you

Osteoporosis: Preventions

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Osteoporosis can be prevented, and if you start in childhood – it can protect your bones throughout your life. But don’t worry if you weren’t able to do so when you were younger, you’re never too young or too old to improve the health of your bones.

Prevention is very important for the reason that treatments are available for osteoporosis but no cure currently exists. Effective interventions for the prevention and early intervention of osteoporosis have not been delivered as widely as they should be.

Whatever your age, the habits you adopt now can affect your bone health for the rest of your life. Now is the time to take action.

Eating the right foods is vital for good nutrition. Our bodies need the right vitamins, minerals, and other nutrients to stay healthy.

Three factors necessary for keeping your bones healthy throughout your life are:

  • Adequate amounts of calcium
  • Adequate amounts of vitamin D
  • Regular exercise

Regular exercise

Weight-bearing work outs and resistance exercise are mainly important for improving bone density and helping to prevent osteoporosis. Aerobic exercise also do  muscle-strengthening – by working on all the muscle groups, together with the including the legs, hips, back, abdomen, chest, shoulders and arms.

Healthy eating

Of course! This is what our body needs the most. Eating a healthy balanced diet is for everyone. It can help put a stop to many serious health conditions, as well as heart diseases, diabetes and many forms of cancer, as well as osteoporosis. Sometimes, this is even all our body asks for.

Calcium

Calcium and bones – they always go together in advertisements, that’s because almost 99% of the body’s calcium is found in the bones.  It combines with other minerals to form hard crystals that give your bones strength and structure. Not only for the bones is calcium is essential, but it also works for the healthy functioning of the heart, muscles, blood and nerves.

Calcium-rich foods include leafy green vegetables, dried fruit, tofu and yoghurt.

Vitamin D

This is also important for healthy bones and teeth, because it helps your body absorb calcium. Vitamin D can be found in eggs, milk and oily fish. You can also get it from sunlight. Short exposure to sunlight without wearing sunscreen (10 minutes twice a day) throughout the summer should provide you with enough vitamin D for the whole year.

If you’re at risk of not getting enough vitamin D because of your diet and lifestyle, you can take a vitamin D supplement. Consult your general physician for more information.

Avoid alcohol, caffeine, and salt intake

Drinking alcohol excessively (more than two drinks a day) can increase the risk of fracture due to an increased risk of falling, poor nutrition, etc., so it should be avoided. Your liver will thank you for it.

Avoid falls! Avoid breaking a leg, or an arm!

A loss of bone density makes you more susceptible to breaks, and we lose bone density as we age.

Maintain a healthy bodyweight.

Low bodyweight is a risk factor for osteoporosis.

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It’s never too early to invest in bone health. The prevention of osteoporosis begins with optimal bone growth and development in youth. You can take action to maintain and improve your bone health at every stage of life. What’s important is the lifestyle you live – sufficient calcium intake, proper vitamin D levels (to help absorb calcium) and specific exercises are all important for healthy bones.

How have you helped your body with your bone growth?
Let us know!

References:

http://orthoinfo.aaos.org/topic.cfm?topic=a00315

http://www.prevention.com/health/health-concerns/12-ways-prevent-osteoporosis-and-broken-bones-0

http://www.webmd.com/osteoporosis/tc/osteoporosis-prevention

Osteoporosis: Symptoms and Causes

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Osteoporosis develops when our bodies don’t construct new bones as quickly as they eliminate old bone. Bones become weak and brittle and are more likely to fracture or break.

Bones provide the framework for our bodies, and it’s necessary to maintain bone health for our bodies to continue to function properly and remain pain and injury-free, especially as we age.

In its earliest stages, osteoporosis often shows no symptoms.

Signs of osteoporosis:

  • Sloping shoulders
  • Curve in the back
  • Height loss
  • Back pain
  • Hunched posture
  • Protruding abdomen

It’s one of the most widespread problems of aging, striking more than half of all adults over age 50.

The fact is, bone loss that leads to osteoporosis frequently occurs with no any conspicuous symptoms, so by the time you have a fracture, feel pain, or develop curvature of the spine, osteoporosis may already be present. Although sometimes symptoms still emerge.

Find out how to identify signs of bone loss before osteoporosis symptoms appear.

Fracture

A fracture is one of the most general signs of fragile bones caused by osteoporosis. Fractures can occur with a fall or even a minor movement such as stepping off a curb. At some causes, osteoporosis fractures can even be triggered by a strong sneeze or cough.

Back or Neck Pain

Osteoporosis can cause compression fractures of the spine. These can be very painful because the collapsed vertebrae may pinch the nerves that radiate out from the spinal cord. The pain symptoms can range from minor tenderness to debilitating pain.

Loss of Height

The compression fractures in the spine can also cause a loss of height. This is one of the most noticeable symptoms of osteoporosis. Unfortunately, if your bones are small and thin to begin with, you have less bone to lose. People with small, delicate frames are likely to develop osteoporosis at a younger age. This doesn’t mean that heavy or big-boned people don’t get osteoporosis; just that people who are thin or small-boned don’t have as far to go before they’re at risk for fracture.

Stooped Posture

The compression of the vertebrae may also cause a slight curving of the upper back. A stooped back is known as kyphosis, or more commonly as dowager’s hump. Kyphosis can cause back and neck pain and even have an effect on breathing due to extra pressure on the airway.

How likely you are to develop osteoporosis relies partly on how much bone mass you attained in your youth.  What causes osteoporosis?

Smoking.

You can sure get loads of diseases when you regularly smoke. Experts don’t know exactly how smoking sabotages bones, but it’s apparent from numerous studies that it does. Smoking has a high statistical correlation with osteoporosis, so if you’ve been a smoker throughout your adult life, chances are high that you’ve compromised your bones. It’s never too late to quit. You can still harvest the health benefits of being a nonsmoker and give your body the chance to recuperate.

Drinking two or more alcoholic drinks a day.

Alcohol is a bone-weakener; it leaches calcium, magnesium, and other minerals from your bones. The more you drink, the more likely it is that it’s happening. Women are more vulnerable to this type of bone loss than men, perhaps because they’re more vulnerable to the effects of alcohol in general.

Being lactose intolerant or other reasons for not drinking milk.

Milk is one of the best bone-builders, and not just because of the calcium. Vitamin D, an important ingredient in fortified milk, is even more important.

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No matter how young or old you are, it’s never too early or too late to be concerned about thinning bones and to take steps to avoid it. The good news is that in many cases, thinning bones can be avoided through proper nutrition and regular exercise.

If you think you or your loved one may have osteoporosis, talk to your doctor about how to attain an accurate diagnosis, and about treatment options that can improve both your bone health and your quality of life.

By knowing your symptoms, risk factors and getting early screenings and diagnosis, you will be taking important steps toward managing your osteoporosis risk, especially being able to get early treatment.

References:

http://www.mayoclinic.org/diseases-conditions/osteoporosis/basics/risk-factors/con-20019924

http://www.webmd.boots.com/osteoporosis/guide/osteopenia-early-signs-of-bone-loss

Improving The Cardiorespiratory System

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When you execute any type of “cardio” exercise, you are not only burning calories but also improving your cardiorespiratory fitness.

Cardiorespiratory fitness is a measure of how well your body is able to transport oxygen to your muscles during prolonged exercise, and also of how well your muscles are able to absorb and use the oxygen. Essentially, your cardiorespiratory fitness level is a measure of the strength of your aerobic energy system.

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To improve cardiorespiratory endurance, engage in walking, running, biking, swimming or rowing workouts.

The cardiorespiratory and energy systems are at work even when you are at rest. That’s because sitting up requires some of your muscles to contract.

Muscular fitness is composed of the useful parameters of strength, patience, and power, and each improves consequent to an appropriately designed resistance training regimen.

Benefits of Regular Exercise Include:

  • Improved muscle mass, joint mobility and bone density
  • Management of weight
  • Improved psychological well-being
  • Reduced risk of heart disease
  • Reduced risk of diabetes
  • Help in controlling high blood pressure
  • Being functionally fit as you age

How to Improve Cardiorespiratory Fitness

You can improve your cardiorespiratory fitness by performing any type of prolonged exercise that recruits your aerobic energy system. Any exercise activity that gets your heart rate up and keeps it up for a prolonged period of time qualifies as legitimate cardiorespiratory exercise and is beneficial for your aerobic fitness. However, to achieve optimal results from your cardiorespiratory fitness training you should select your activity type, intensity, frequency, and duration according to the guidelines discussed below.

  1. Combine strength days with cardio days.

It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiorespiratory system.

  1. Reduce your amount of rest.

“Only take a break if you physically cannot continue.” It’s advisable to do three rounds of the series back to back, taking as minimal a break as possible – but don’t forget to drink your water. That could be considered as your break.

  1. Do fast-paced, high-intensity lifting.

This is one of the best ways to set fire to your metabolism. When people do an excessive amount of endurance-only training, they actually slow down their metabolism because it starts to eat away at your muscle tissue.

  1. Choose compound movements over isolation.

Compound moves that require using more than one joint—like squats, step-ups, push-ups and pull-ups—will improve your stamina more so than exercises in isolation.

  1. Remember: Routine is the enemy.

Switching up your workout is essential to building endurance and stamina. According to Torres, the human body gets used to a workout after two weeks. So if you’re always running, start doing Muay Thai instead. Or if you’re an avid cyclist, change it up by running stairs. “You need to move the muscles in a different way so that you don’t develop overuse. Plus, it becomes more motivating,” he says. “It’s important to keep the mind guessing.”

Improvement in cardiovascular and respiratory function:

  • Increased VO2 max (maximal oxygen uptake)
  • Increased stroke volume
  • Stronger heart
  • Decreased heart rate (HR) and blood pressure at submaximal workloads
  • Increased capillary density in skeletal muscle
  • Increased anaerobic threshold
  • Increased stamina, endurance, energy

Also, studies show that physical inactivity and low cardiorespiratory fitness boost the risk of developing type 2 diabetes and are connected with higher rates of cardiovascular disease and mortality in people with type 2 diabetes.

We believe that cardiorespiratory fitness is a more accurate measure of habitual physical activity.

So, get out there and start doing these wonders for your body!

How about you?  What exercise routines do you do for your body?

References:

http://www.peandhealth.com/ProgramDesign.html

http://www.medscape.com/viewarticle/745450_10