The Benefits Of Exercise: Stay Fit and Healthy

Regular exercising helps you to improve oxygen delivery and metabolic processes, build strength and endurance, decrease body fat, improve movement in joints and muscles, develop a sense of well-being and slows down ageing process.

Warm up exercises: Warming up and cooling down are important parts of any exercise routine. Warm-up exercises should be practiced for five to 10 minutes at the beginning of an exercise session.They aid the body in making the transition from rest to activity and back again.

Brisk walking: It burns as many calories as jogging for the same distance and poses less risk for injury to muscle and bone. It also reduces the chances of cancer, heart disease, anxiety and depression.

Swimming: It helps to maintain the blood pressure and cholesterol and enhances the flexibility of your joints. In summer time, it serves as an excellent exercising choice, which helps you burn off calories, while cooling down your body.

Anaerobic exercise: It is a exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. It leads to greater performance in short duration, high intensity activities, which last for a couple of minutes.

Isometric exercise: These exercises help to achieve maximum muscular contraction as opposed to weight training. It also helps create endurance in your muscles to handle everyday activities. During weight lifting exercises, breathe properly. Breathe out while pushing and breathe in while bringing back.

Resistance training: It involves providing some form of resistance to the contracting muscles to stimulate the body for increased strength. Equipment used for resistance training takes multiple forms, including hand weights, pulleys, hydraulic, elastic, rubber, fibreglass, and magnetic equipment.

Flexibility training (stretching): It is recommended that one should perform stretching exercises for 10 to 12 minutes at least three times a week. It allows a wider range of motion, prevent cramps, stiffness and injuries.

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Top 24 Reasons to Get Running

Running is one of the best forms of exercise, not only for getting fit but for weight control too.


1. Running is the quickest way to cardiovascular fitness. You get fitter faster by running regularly.

2. Running is one of the cheapest forms of exercising. You only need a pair of running shoes and shorts and T-shirt to get started.

3. Running is easy to learn. Most people have run at some point in their life, either competitively or at school/college, so there is no steep learning curve involved.

4. Running makes you feel good, not only physically, but mentally as well.

5. Running is excellent for reducing stress levels. There is nothing better than a run to clear your head and concentrate the mind. Many great ideas have been formulated on training runs.

6. Running is one of the most flexible methods of training around. Wherever you are in the world, it is nearly always possible to get out for a run. You can jog, steady run or sprint depending on how you feel that particular day.

7. Running is good for your heart. It not only strengthens the heart but also reduces the actual resting heart rate.

8. Running is accessible to all. As long as you are physically able, you can go for a run virtually anytime and anywhere. There are no race barriers to running.

9. Running helps you to lose weight and tone muscles. The more your train and run, the more weight you will lose. Also by toning up, you are getting rid of the excess fat and converting it to muscle.

10. Running is for people of all ages. Old or young, everyone can benefit from running.

11. When run training, you can get away with eating chocolate and legitimately say it is part of your training program.

12. Running is a great way to recover from a hangover. A run will help clear your head faster than sitting around feeling terrible.

13. Running is a great safety aid. Being able to run away from people puts you in a much better position if you are chased.

14. You can use running to change other people's lives. Run for a charity and raise money to help the needy or less able.

15. Running with friends gives you time to catch up on gossip and get fit at the same time.

16. Running is a time-efficient way to get fit and lose weight so you have more free time after exercising to enjoy yourself.

17. Running is a challenge that can be motivational and bring great personal satisfaction.

18. Running is a great way to see a new place if you have limited time available for sightseeing. Just think how much more of a place you can see when running around it compared to walking.

19. Running improves your concentration as you are forced to concentrate more when running. This in turn improves your concentration when you have to focus in other areas of life.

20. You nearly always work better after a run because you are still on a runner's high and feel ready for anything.

21. Running is a great way to meet people, especially if you join a club or enter a race.

22. There are no monthly subscriptions with running. You just put your running shoes on and go.

23. Endurance built-up through running can be transferred to other sports.

24. If you drink alcohol you can just run a little bit further the next day to work off the extra calories.

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Prevention: Brain & Liver Damage

BRAIN DAMAGING HABITS   
   
1.No Breakfast. People who do not take breakfast are going to have a lower blood sugar level. This leads to an insufficient supply of nutrients to the brain causing brain degeneration.  
     
2.Overeating. It causes hardening of the brain arteries, leading to a decrease in mental power.  
     
3.Smoking.  It causes multiple brain shrink age and may lead to Alzheimer disease.  
     
4.High Sugar consumption. Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.  
     
5.Air Pollution. The brain is the largest oxygen consumer in our 20 body. Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency.  
     
6.Sleep Deprivation. Sleep allows our brain to rest... Long term deprivation from sleep will accelerate the death of brain cells...  
     
7.Head covered while sleeping. Sleeping with the head covered increases the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects.  
     
8.Working your brain during illness. Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain.  
     
9.Lacking in stimulating thoughts. Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage.  
     
10.Talking Rarely. Intellectual conversations will promote the efficiency of the brain.  
   

The main causes of liver damage.   
   
1.Sleeping too late and waking up too late are main cause.

2.Not urinating in the morning.

3.Too much eating.

4.Skipping breakfast.

5.Consuming too much medication.

6.Consuming too much preservatives, additives, food colouring, and artificial sweetener.  

7.Consuming unhealthy cooking oil. As much as possible reduce cooking oil when frying, which includes even the best cooking oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit.  
     
8.Consuming raw (overly done) foods also add to the burden of liver. Veggies should be eaten raw or cooked 3-5 parts. Fried veggies should be finished in one sitting, do not store.  
     
We should prevent this without necessarily spending more. We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to 'schedule.'  
     

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Eat Healthy Food

We all know that we’re supposed to “eat healthy” but what does that really mean? New fad diets show up every couple of weeks, endorsed by some twig of a celebrity, and then disappear just as quickly. Then there’s the health professionals who seem to change their minds every year or so. How do we, as the general public, know what kinds of food are really good for us? Let’s take a look at the two main categories: processed foods and whole foods, starting with processed.
Simplified, processed foods are whole foods that have been broken down into their constituent parts, leaving them exposed to air and light which leads to decay. Most of the fiber and nutrients are then removed and replaced with preservatives, additives and bleaching agents. Finally, they are fortified with only a fraction of the nutrients which were removed. The result is a product that is significantly inferior to the original whole food, and leads to a host of health problems.
For example, obesity is still on the rise in America and, you guessed it, processed foods play a role. Because they are nutritionally deficient, your stomach says you’re full but your cells are still hungry. The brain then sends a signal to the stomach to keep eating which causes over-consumption. Ever heard the phrase “obese yet starving”? Tack on to that the fact that processed foods are highly addictive and you have quite a force for destruction. Don’t believe me? Try cutting them out, cold-turkey, for one week and watch the myriad of withdrawal symptoms you go through, the greatest being the intense craving for junk food.

So how do we combat this unhealthy downward spiral that is so prevalent in our country? The answer is simple: go back to the source. Whole food is food found in nature, either raw or minimally processed. It is “living food”. It contains nutrients, fiber, and enzymes in their natural state and perfect balance, which are uniquely qualified for human consumption. Our bodies recognize it, our digestive system is designed for it, and our cells get fully fed by it. Plus, whole foods are the ultimate immune system booster. A regular diet gives your body all the necessary nutrients to battle bacteria, viruses, mange stress and deal with the myriads of toxins we face each day. Whole foods have both the power to feed and to heal.
Now I know that a change like this can seem daunting, but there are many things you can do to start where you’re at. The first step is to change your perspective toward food. Try to eat as close to “nature” as you can. For example, instead of reaching for applesauce or apple juice, enjoy a whole apple with the skin on it. A great way to start is to get acquainted with your local organic food market and farmers markets. They can show you the wide variety of whole foods available to you, many of which you may not even know exist! Remember, one of the secrets to an optimal diet is variety. And shopping locally has a positive impact on the environment, since produce generally travels 1300-2000 miles to get to you. You can even grow some of your own produce saving money and ensuring the freshest possible fruits and veggies. Also, acquire some whole food cookbooks and you may just find that healthy eating is more than just good for you, it’s delicious!

If you want a healthy diet, one that won’t change with Hollywood or “need further testing”, whole food is your answer. It’s great for you, can reverse the damage of poor eating habits and is good for the earth. Day in and day out, what you put in your body directly affects every part of you for good or bad. Remember, you’re worth the work to obtain great health. Take care of yourself! You’ll be glad you did!

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Top 10 Foods for Healthy Hair !!!

When it comes to foods for healthy hair and beauty, variety is the best way to go. "An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like salmon and low-fat dairy will help keep hair healthy," Giancoli says.

Shampoo and Conditioner Alone Won't Give You Healthy Hair

"Lather, rinse, repeat" may be standard advice, but shampoo and conditioner alone won't give you the healthy hair you crave. For the most luxurious locks possible, you'll need to step out of the shower, and into the kitchen. "Your hair grows about 1/4 to 1/2 inch every month, and the foundation of all of our new hair, skin, and nail growth is the nutrients we eat," says Dawn Jackson Blatner, RD, a Chicago-based dietitian. "If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body -- inside and out."

Healthy Hair Food No. 1: Salmon

When it comes to foods that pack a beauty punch, it's hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron. "Essential omega-3 fatty acids are needed to support scalp health," says Andrea Giancoli, MPH, RD, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. "A deficiency can result in a dry scalp and thus hair, giving it a dull look."

Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.

Healthy Hair Food No. 2: Dark Green Vegetables

Popeye the Sailor Man didn't eat all that spinach for healthy hair, but he could have. Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner. Dark green vegetables also provide iron and calcium.

Healthy Hair Food No. 3: Beans

Beans, beans, they're good for your...hair? Yes, it's true. Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair. Blatner, who is also a spokeswoman for the American Dietetic Association, recommends three or more cups of lentils or beans each week.

Healthy Hair Food No. 4: Nuts

Do you go nuts for thick, shiny hair? You should. Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair sheddig, so make sure nuts are a regular on your healthy hair menu.

Healthy Hair Food No. 5: Poultry

Chickens and turkeys may have feathers, but the high-quality protein they provide will help give you the healthy hair you crave. "Without adequate protein or with low-quality protein, one can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color," Giancoli tells WebMD. Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.

Healthy Hair Food No. 6: Eggs

When it comes to healthy hair, it doesn't matter whether you like your eggs scrambled, fried, or over easy. However they're served up, eggs are one of the best protein sources you can find. They also contain biotin and vitamin B-12, which are important beauty nutrients.

Healthy Hair Food No. 7: Whole Grains

Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.

A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon, and you've still got hours to go before dinner.

Healthy Hair Food No. 8: Oysters

Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair -- and who doesn't love that? The key to their love and hair-boosting abilities is zinc -- a powerful antioxidant. If oysters don't make a regular appearance on your dinner plate, don't despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.

Healthy Hair Food No. 9: Low-Fat Dairy Products

Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources. For some healthy hair foods "to-go," try throwing a yogurt or cottage cheese cup in your bag when you head out in the morning to snack on later in the day. You can even boost their hair benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.

Healthy Hair Food No. 10: Carrots

Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision. Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you'd be wise to include carrots in your diet as snacks or toppings on your salad.

Beware of Dietary Supplements

Dietary supplements often marketed to thicken hair or make it grow faster may backfire. "Even though you can find beauty supplements on the shelves of most stores, try to get the nutrients you need from foods whenever possible," Paradi Mirmirani, MD, a dermatologist in Vallejo, Calif., tells WebMD. "In rare instances, excess supplementation of certain nutrients, such as vitamin A, has been linked to hair loss."

Beware of Diet Fads

If you're tempted to drop pounds fast with the latest fad diet, it could leave you with less-than-healthy hair -- along with a growling stomach. Low-calorie diets are often low in some of the most important nutrients for healthy hair, including omega-3 fatty acids, zinc, and vitamin A. In addition to stunting hair growth and leading to dullness, super-low calorie plans may even cause hair loss.

"Crash diets can affect the hair cycle," Mirmirani tells WebMD. "Losing a significant amount of weight in a short amount of time can affect that normal hair rhythm. Two to three months later, you might notice a significant increase in shedding. This is a temporary problem that you recover from with a well-rounded diet."

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Junk food on health!!!

Regular consumption of junk food is one of the leading factors responsible for obesity.

Consumption of soft drinks (containing sugar) has been associated with excess weight gain and an elevated risk for the development of type 2 diabetes.

High cholesterol resulting from junk food puts undue strain on the liver, causing long-term damage to this essential organ.

Junk food diet is a major cause of heart diseases.

Research has suggested that diets high in fat may also impair essential brain functions, like concentration and memory.

Fast food is grossly filled with refined foods, sugars and salts. If you have high blood pressure or cholesterol, it is probably one of the worst things you

can have.

Junk foods don't provide you with any essential nutrient, even though they can be very much sufficing, you feel weakened.

Lack of vital oxygen, nutrients and proteins particularly can stale your grey (brain) cells temporarily.

High cholesterol from junk food and diet strains liver damaging it eventually.

Fried foods taste good, but they are terrible for you, especially foods fried in partially hydrogenated or trans fat oils. These oils lower good cholesterol

and increase bad cholesterol.

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HealthCare 360' | by TeamHello

HealthCare 360' 

Your free guide to live a healthy life. Daily health tips and fitness guide. Easy to do Yoga technics and helpful articles on healthy food, seasonal care and stress management.
Health and nutritious food for good health, fitness and excercise technics, Tips and technics for maintaining good health, Seasonal diet body and skin care, Yoga technics and methods, lose weight and stay fit with easy technics

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