Take Good Care of your Bones

Saturday, July 18, 2009

The skeleton is losing strength as you grow old. Here are some tips to protect the bone and keep you from injuries in doing everyday chores.

Sit down straight - sit down in a relax position, the vertebrae aligned and your back is comfortable.

Do your household chore properly - take good care of yourself when mopping floors, or sweeping the deck. Bend your knee as well as the hip, and not the waist. Do not twist, push things instead of pull.

Do some regular exercise, at least half an hour per day and some days in a week. Do something that you find relaxing and enjoyable when using various activities like weight lifting, walking, aerobic workout, etc.. Eat lots of vegetables and sufficient amount of protein. Try including some soy products to your dietary plans with isoflavones because it helps make a strong bone.

Lift things carefully - when you lift heavy objects your spine can be fractured because it place some pressure in your vertebrae. Its good to ask help from someone to lift that object.

5 Reasons Why You Should Get More Sleep

Busy people and hectic schedule is the trend nowadays. We all need to get more sleep, sleeping has an effect to your health than you ever think of.

It can make people thin - when you sleep less, your BMI tends to become higher. Studies show that a person who is sleeping for only 5 hours at night time had increased their hormone grelin ( it boost up hunger) to the body and another 15 leptin ( suppressing it) than people who sleep in 8 hours.

It can boost up the memory- sleeping plays a major function in our memory. According to a study in Harvard University, people who was experimented had been taught of the complex movement of the fingers in piano scales, had better recalling power than those who sleep for less than 8 hours.

Fights cold, cancer and ulcer- sleeping boosts up your immune system. The hormone melatonin is produced during sleeping period, it is an antioxidant that fights cancer. People who work for night shifts has a greater risk in getting breast cancer. The chemicals that repairs damage in the lining of our stomach is better secreted when you sleep, when you stay awake at night time it raises the risk in getting ulcer.

It slows down the ageing- sleeping in less than the average 8 hours can affect your carbohydrate metabolism as well as the function of hormones in ways that increase severeness of any age related disorders. According to a study, a person sleeping for 6-7 hours have a longer life span than a person who sleep for only 4 hours.

It can maintain orderliness- when you are a kid. Depression as well as low self confidence is associated to people who has shortage of sleep. Children who has poor sleeping habits might take alcohol or drugs during puberty.

Healthy Eating Habits

Wednesday, July 15, 2009

Healthy eating habits of people are accompanied by nutritious foods that promotes growth, repair and maintenance. Nutrients like lipids, proteins and carbohydrates are what makes up our daily eating meal. Similarly with minerals and vitamins for our health, its necessary in small amounts.

Dietary plan for healthy eating habits do consists of food that is selected in the 5 food groups , which includes fruits, grains, meats, fish, and vegetables as well as milk product, it usually guarantee small amount in every essential nutrient.

1. Eat whole grains instead of refined grains - a whole grain is really advantageous on your healthy eating habits. It's filled with minerals, vitamins and fibers.
2. We all should eat vegetables and fruits. These fresh vegetables or fruits are providing the body with fibers as well as vitamins.
   
3. Switch from whole milk to low fat dairy. Everything from milk to cheese is available in low fat form, be sure to make the switch. Switch to a low fat milk instead of the whole dairy milk. It shows that a low fat milk has the available milk-cheese form.
   
4. Keep in mind that protein isn't found only at meaty products. You must eat fish as well as beans even once per week. If you will eat meat, make sure its lean or skinless.