Health Corner

12/08/2020

How to Keep Your Gym Body Without the Gym?

1. PUSHUPS.

2. DIPS BETWEEN CHAIRS.

3. ROWS BETWEEN CHAIRS.

4. DEEP KNEE BENDS.

5. CALF RAISES.

6. CRUNCHES.

7. ARNOLD'S GYM-FREE ROUTINE.

12/08/2020

" Stress Management: Relaxing Your Mind and Body "

1. Take slow, deep breaths.

2. Soak in a warm bath.

3. Listen to soothing music.

4. Practice mindful meditation.

5. Write.

6. Use guided imagery.

11/08/2020

why vitamins are so important?

Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy and repair cellular damage.

09/08/2020

How many vitamins can you take a day?

"Most people think it's fine to take as much as they want," says Rosenbloom. "I know people who take 10,000 mg a day." However, the upper tolerable limit is 2,000 mg a day. "People at risk for kidney stones can increase that risk; people also can get diarrhea.

07/08/2020

" 5 Natural Ways to Speed Up Muscle Recovery After a Workout "

To naturally enhance your muscles’ recovery period do the following:

1. Stay well hydrated by drinking water frequently not just when you feel thirsty.

2. Get a good night’s sleep and toss in some power naps after your workout.

3. Mind what you eat and be sure to include plenty of protein.

4. Be sure to include rest days tailored according to your personal needs and preferences.

5. Stretch frequently, particularly on rest days. Also, consider adding in a light exercise like yoga or tai chi on those days as well.

06/08/2020

How Often Should I Work Out?

Three to four times a week may be ideal, but once a week is WAY better than none a week. If you can do a full-body workout two to three times a week, awesome! You'll be rocking and rolling on your fitness journey. If you can only get yourself to train once a week, that's okay!

06/08/2020

Building Muscle Mass: More Weight or More Reps?

Training with higher reps and lighter weights led to gains in muscle size that were on par with heavier training. ... In another, Japanese researchers found that training with high reps and light weights (30-40 reps per set) builds just as much muscle as low reps (8-12 reps per set) and heavier weights.

06/08/2020

vegetarian friends! check this out

Which vegetable has the most protein?

Vegetables high in protein include lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, mushrooms, and broccoli. For more vegetarian and vegan sources of protein see the articles on beans and legumes highest in protein, and grains high in protein, and high protein nuts.

05/08/2020

what is trigger point therapy?

Myofascial Trigger Point Therapy, also known as " Trigger Point Therapy ", refers to the treatment of myofascial trigger points (MTrP) or 'trigger points' (TrP) that are found in muscles and fascia. Myofascial trigger points are painful, tense areas that are found in muscles. MTrPs affect muscles and fascia.

05/08/2020

Is it better to do cardio in the morning or at night?

When cardio is on your workout plan, it truly doesn't matter if you do that workout in the morning or the evening — at least in terms of long-term performance. ... If you do your cardio first thing in the morning, you're more likely to get it done before the day gets the better of you.

05/08/2020

" 11 best Interesting detox drinks for weight loss "

1. Orange-Carrot Ginger Detox.
2. Lemona.
3. Cucumber Mint Detox Drink.
4. Pomegranate Juice.
5. Radiant Lemonade.
6. Honey lemon ginger tea.
7. Coconut Water With Lemon and Mint.
8. Ginger Litchi Lemonade.
9. Fruit Infused Tea.
10. Aam Panna.
11. Detox Haldi Tea.

04/08/2020

" THE BEST BACK WORKOUT FOR A BIGGER BACK | Full Workout & Top Tips "

personally, I love this workout and makes me sore for the next 2 days, it targets almost every back muscle

try it

https://www.youtube.com/watch?v=MOn1NKnLEFA&t=1013s

Training Plans CROSSLIFTR Training (Conventional or Crossfit Box) Program: https://obivincent.com/ Follow me on INSTAGRAM: https://www.instagram.com/obi_vinc...

04/08/2020

" Top 5 Fruits for Your Heart Health "

1. Apples.

What to look for when buying apples: Shiny skin. Firm and free of bruises. Many varieties are available year-round.

Storing: Apples stay juicier longer in a refrigerator fruit crisper and can be refrigerated for about 5—7 days. Fuji and Gala apples last longer than Red or Golden Delicious varieties.

Using: McIntosh for salads, Red Delicious for snacking, Fuji for baking, Granny Smith for any purpose.

*Flavonoids promote heart health by reducing platelet adhesion in arteries, lowering cholesterol, and relaxing and dilating arteries.
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2. Apricots.

fresh or dried

Benefits: Vitamins A, C, E, and K; fiber; carotenoids

What to look for when buying apricots: Fresh: Firm, plump with deep orange or yellow-orange color.

Storing: Sealed in a plastic bag, they keep in the refrigerator for up to one week.

Using: Add sliced apricots to hot or cold cereal. Dried apricots give a Middle Eastern flavor to stews.
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3. Bananas.

Benefits: Vitamins B6 and C, fiber, magnesium*, potassium*

What to look for when buying bananas: Firm, with the stem intact. Size does not affect quality.

Storing: Room temperature is best.

Using: Best eaten fresh. Freeze peeled, overripe bananas to use later in baking.

*Potassium and magnesium lower blood pressure.
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4. Berries.

Blueberry, blackberry, boysenberry, raspberry

Benefits: Vitamin C, folate, fiber, manganese, potassium

What to look for when buying berries: Choose bright berries that move freely in their containers. The silver sheen on blueberries indicates freshness.

Storing: Keep in the refrigerator for about 2-3 days.

Using: Frozen berries are just as nutritious as fresh.
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5. Cantaloupe.

Benefits: Vitamins A, B6, and C; folate; potassium; fiber

What to look for when buying cantaloupe: Pick melons you can smell that yield slightly to pressure on the blossom end. Most affordable in the peak season (June—September).

Storing: In the vegetable crisper, cantaloupe can last 5 days.

Using: Freeze slices between sheets of waxed paper and seal in plastic. Best served slightly frozen.

04/08/2020

" 8 tips to protect yourself from the heat "

1. To avoid heat-related illnesses, wear light-weight, light-colored clothing made of breathable material, like cotton.

2. Stay hydrated by drinking water throughout the day.

3. Avoid strenuous outdoor activity on hot days.

4. If you're outside, take frequent breaks in a cool place.

5. Air-conditioning is the best way to protect against heat-related illnesses. If you don't have any in your home, spend time in air-conditioned locations such as a shopping mall, public library, or public shelter.

6. Know the symptoms of heat exhaustion: heavy sweating, headache, dizziness, nausea, rapid heartbeat, skin that feels cool and moist, and muscle cramps.

7. If you suspect heat exhaustion, move to a cooler location, apply cool wet cloths to your body, and drink cool water.

8. If you or someone you know vomits or refuses to drink, call
911 Heat exhaustion can lead to heatstroke.

04/08/2020

What is the first aid treatment for a shock?

Seek emergency medical care

Lay the person down and elevate the legs and feet slightly, unless you think this may cause pain or further injury. Keep the person still and don't move him or her unless necessary. Begin CPR if the person shows no signs of life, such as not breathing, coughing, or moving.

04/08/2020

" 10 tips to look after your teeth "

Good oral hygiene and regular visits to the dentist will help you maintain healthy teeth and gums.

- Here are some tips to help you look after your teeth.

1. Brush at least twice a day.

2. Use fluoridated toothpaste.

3. Brush thoroughly.

4. Floss your teeth daily.

5. Limit acidic drinks like soft drinks, cordials, and fruit juices.

6. Limit sugary foods.

7. Protect your teeth from injury.

8. Try to save a knocked-out tooth If possible.

9. Avoid using your teeth for anything other than chewing food.

10. See your dentist for regular check-ups.

03/08/2020

" 9 Tips to Protect Your Skin This Summer "

Ultraviolet (UV) rays from the sun can cause skin damage in as little as 15 minutes. Prolonged exposure and damage can lead to various forms of skin cancer, many of which, thankfully, are preventable. The sun isn’t the only skin-damaging predator — tanning beds, smoking, and an unhealthy diet can also have ill effects on the body’s outer layer.

The key is to be sun savvy and know how to keep your skin healthy. Tammy Losee, Mayo Clinic Health System nurse practitioner, offers nine tips to help protect your skin.

1. Avoid the sun between 10 a.m. and 2 p.m. This is when the sun is most intense and produces the greatest chance of sunburn. If you must be outside during these hours, seek shade by using an umbrella, a tree or other type of shelter. Use protective clothing and sunscreen even when in the shade.

2. Use sunscreen when outdoors. Higher SPF numbers indicate increased protection. The American Academy of Dermatology recommends using at least SPF 30. Use sunscreen even on cloudy or cool days as damage from the sun’s rays can still occur. Re-apply every two hours or after swimming or when sweating. Also, check the expiration date — shelf life is typically three years, less if it has been stored in high temperatures.

3. Wear sunglasses with UVA and UVB protection. Proper, protective sunglasses help prevent damage to the sensitive skin around your eyes, as well as cataracts.

4. Don the right headgear. A wide-brimmed hat can protect your face, ears, and neck. If wearing a baseball cap, don’t forget to apply sunscreen to your neck and ears. Wear protective clothing that covers exposed areas.

5. Be aware of medications that increase your sensitivity to the sun. Some antibiotics and over-the-counter medications can make you more sensitive to sunlight. Common drugs include antihistamines, such as Benadryl; nonsteroidal anti-inflammatory drugs (NSAIDs), like aspirin or ibuprofen; certain antibiotics, including Bactrim or Tetracycline; antidepressants; antipsychotics; and some oral diabetic medications. Check with your pharmacist regarding your medication side effects.

6. Protect the youngsters. Children younger than six months should not use sunscreen but should be protected from the sun’s rays with protective clothing and shade. Children six months or older should have sunscreen applied regularly when outdoors.

7. Perform regular skin checks. Look for any changes to moles, freckles or birthmarks. Additionally, monitor any new skin changes that have occurred. Use a mirror to evaluate hard-to-see areas, and have regular skin evaluations by your health care provider or dermatologist.

8. Avoid the use of tanning beds. Tanning beds produce harmful UVA and UVB rays, which increase the risk for skin cancer, including melanoma — the deadliest form of skin cancer. There is also no proven evidence that the use of tanning beds to obtain a base tan decreases your risk of sunburn. Beyond that, use of tanning beds increases the chance of developing cataracts and ocular melanoma.

9. Make healthy lifestyle choices. Maintain healthy skin by not smoking. Smoking damages collagen and elastin in your skin. Treat your skin gently by using mild soaps and daily moisturizers. Limit hot showers as this can strip essential oils from your skin. Pat dry after bathing to retain moisture in your skin. Eat a healthy diet full of fruits, vegetables, whole grains, and plenty of water. Engage in stress-reducing activity, and get regular sleep.

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03/08/2020

" Back Pain Relief Exercises & Stretches - Ask Doctor Jo "

https://www.youtube.com/watch?v=2VuLBYrgG94

These back pain stretches and exercises are for general back pain like soreness from overworking your back or if you've pulled a muscle. If you know your spe...