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Summer is the time to go out and play. The sun is shining and as much as possible, you want to soak all the warmth before it gets cold again.

But part of the summer heat is the different health problems that come with sun exposure. Here are 5 common health problems that happen during the sunny season.

1. Dehydration

The first on the list is dehydration. Dehydration refers to the condition where your body releases more water than it consumes. This is why you feel that your throat is dry, you lack saliva, or you are starting to get weak.

Dehydration is a common problem when it’s summer because people tend to sweat and urinate more often. When this happens, your body needs replacement of the liquids it excreted. But the problem is that people don’t drink water as often as they should.

When you are dehydrated, the best way to fix it is to drink more fluids in general. The best drink is water since it doesn’t have the sugar that will also make you feel dehydrated. You can also stock up on coconut juice because it helps you feel less dehydrated.

2. Sunburn

Another popular health problem during summer is no other than sunburn. Sunburn occurs when there are red and peeling parts of your skin. This is caused by too much exposure to ultraviolet rays. This is often the result of staying too long under the sun and you didn’t put any sunscreen.

To avoid sunburn, make sure to apply liberal amounts of sunblock all throughout the day. It’s not enough to just apply once because sunblock gets used up after 30-60 minutes of sun exposure.

It would also help if you try to cover your skin with light clothing. This will help you avoid direct exposure to UV rays and it will not feel heavy and hot underneath.

3. Food Poisoning

It’s not obvious, but food poisoning is experienced by a lot of people during the summer. This is because the heat reinforces the spread of bacteria. So if you leave your food exposed on the table during the day, it has a high chance of getting contaminated.

Food poisoning can affect people in different ways. Some vomit, some get allergies, while some get a fever. The best way to avoid food poisoning is to keep food stored properly.

If you are going to cook outside, make sure to eat the food right away. You can also just put them in covered containers while they’re outside.

4. Prickly Heat

Prickly heat is a skin problem that is experienced by people who sweat a lot. They can also be experienced by children whose sweat glands are not yet fully developed. This occurs when you sweat and your sweat glands are blocked.

In effect, your skin gets infected and gets rashes. Most of the time, these rashes will be very itchy that you are tempted to scratch until your skin bleeds. However, you shouldn’t give in to the itchiness.

When you scratch prickly heat, you will be adding more bacteria to the rash. This can make it more severe. Moreover, if your skin starts to bleed, you will have to worry about a fresh wound exposed to the air and sun.

So to avoid having prickly heat, make sure that you keep your body cool. Since sweating is involuntary, what you can do is to avoid situations that will make you sweat profusely. And if you already have prickly heat, apply powder over the infected area and wear loose clothing.

5. Heat Stroke

And finally, you have heat stroke. Among the health problems listed here, heat stroke is the most severe. This is a form of hyperthermia where your body has absorbed so much heat that it affects your internal organs.

Symptoms of heat stroke are vomiting, headache, and exhaustion. Because it is hotter during the summer, more people can experience heat stroke.

The best way to avoid this is to keep away from direct sunlight. Staying indoors or in a cool room will help your body absorb the cold. Taking showers is also a good idea to release the heat that has been trapped in your body.

Being aware of these five health problems during the summer can help you take care of yourself despite the high temperatures. This will also help you to look for ways to prevent experiencing any illness that the heat can bring.

The post Protect Yourself from Sickness: Know These 5 Common Health Problems During Summer appeared first on Health Constitution.

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Performing regular exercise is one of the most important ways to maintain your state of health and improve well-being. Regular exercises strengthen the heart and allow for the more efficient delivery of nutrients and oxygen.

It also strengthens one’s ability to fight infections. There are instances, however, when we cannot perform our regular exercise. One of them is when we get a bout of flu. Individuals who are down with flu often ask themselves how soon they can get back to their normal exercise routine.

Answering this question requires a basic understanding of how flu occurs and what happens to the body when one has flu. This health condition is brought about by a virus that produces a number of signs and symptoms. \

These can include general body weakness or feeling of tiredness, pain, and headaches. Most will have fever, muscle spasms, and sore throats as well.

Viral infections cannot be confused with bacterial infections, although they may follow the same disease process. Viral infections like flu are self-limiting. Bacterial infections, on the other hand, are not.

This means that even without treatment, flu can resolve by itself. The human body is fully capable of addressing the infection using the cells of the immune system.

There are cases, however, where other problems can occur. These complications can produce other problems that can increase the number of days that we are sick. For example, pneumonia may follow after flu because of the accumulation of secretions in the pulmonary tree.

If the flu progresses without any complications, then you can expect to be back on your feet after 5 to 7 days. If there are complications that may arise, this number of days can also be increased to 14 days or even 21 days. This depends on the resulting complication and its severity.

Just because there are no more signs and symptoms of flu doesn’t mean you can start resuming your daily exercise. Keep in mind that the body is capable of fighting the flu virus.

It does this by mobilising immune system cells like immunoglobulins and other leukocytes. It is possible that these cells become depleted in fighting the infection. As such, the body will replenish these substances once the infection has already been managed.

Replenishing the body’s immune system cells takes time. This will also require other affected body organs to start repairing or healing themselves. All of these processes require energy. Given that your body is still weak from the bout with flu, it may take a much longer time for the body to completely heal itself.

It is for this reason that you need to rest for at least two to three more days after the symptoms of flu have subsided. This is to make sure that your body has sufficient time to heal properly.

If this period of healing is compromised, you can further damage the tissues. For instance, if you get back to exercising the first day that there are no more flu symptoms, you will still feel very weak.

The muscles will not be able to perform their functions very well since they are still trying to recover. And if you still have minor throat irritation, this can get in the way to more effective breathing.

Additionally, since you still feel weak, you will not be able to accomplish your regular exercises with the same intensity prior to having flu.

It is for this reason that allowing several days of complete rest after a bout of flu is important. This allows your body to recover. To help you with this, you can increase your consumption of protein-rich and high-calorie foods.

These will provide the necessary elements for tissue repair. They can also help boost energy levels to allow the different organs to heal completely.

So, when should you go back to your regular exercises? Conventional wisdom states that you should wait up to 5 days after all the signs and symptoms of flu have dissipated. Only then can you resume your normal activities of daily living including exercises.

Resuming exercises even before complete recovery can lead to health problems. Not only that, you will also not be able to maximise the effort you put into each exercise.

The post How Many Days after Flu Can I Resume Exercising? appeared first on Health Constitution.

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Valentine’s Day is one of those days where you’ll be focusing on dates, gifts, and love. But just because you’ll be busy with preparations doesn’t mean that you should miss a day in the gym. Why not do something different this year and bring your partner for a full workout?

Now you might think this is crazy because who in the world would go to the gym on Valentine’s Day? If you haven’t heard of it, the gym is now the new bonding place of couples who love to stay fit.

This is even the place where some partners started their romance. So if you want a different kind of date, here is a power workout for you and your love.

Squats with Rotational Pass

Squats may be a great exercise for women, but that doesn’t mean that you shouldn’t have a toned butt. Try doing squats with a rotational pass with your partner for a more challenging take on squats.

To do this, use a medicine ball that you will pass to your partner. Position yourselves behind each other and start passing the ball from one side to the other. This added movement will also help tone your lower torso.

Push-Ups with Hand Taps

If you want to get your core muscles working, you can try this twist on a push-up. Instead of your conventional push-up, add a high five with your partner every time you rise from a push-up. Make sure that you are facing each other and doing the exercise at the same rhythm.

Wheelbarrow Push-Ups and Squats

A push-up and a squat are two of the most common exercises you’ll ever encounter. Using these two workouts, you can bond with your partner by asking him or her to lift up your feet while you do a plank. Then, lower your body for a push-up while your partner squats to keep your back parallel to the floor.

Partner Heel Taps

This exercise requires you to use a resistance band. Resistance bands are very helpful if you want to do resistance training. If you don’t have equipment at home, you can take advantage of having a partner holding the other end of the band.

For heel taps, lie on the ground while your partner stands just above your head. Push one end of the resistance band to the floor using your feet while your partner holds one end just in front of their hips.

Side Lunge with Ball Throw

And now you can focus on your legs. Because you have a partner, you can do more types of lunges. For this exercise, you will need a ball to pass to your partner. Face each other with a meter’s distance in between you. Then, both of you lunge to each other’s right side. When you get back to starting position, throw the ball to your partner. Do this for the other side as well.

Triceps Kickbacks

Another exercise where you can use a resistance band is a triceps kickback. A triceps kickback works by having you and your partner face each other while each of you will hold one end of the resistance band.

The band should only be on one side. With your knees a little bent, start by pulling the resistance band away from each other. This exercise will strengthen both your triceps plus your core muscles.

Sit-Ups with Ball Pass

If you haven’t had enough of core exercises, then a twist on a sit-up might be good for you. This sit-up version needs a medicine ball because you will pass this ball to your partner for every rep.

To start, both of you should be in a sit-up position with your ankles side by side. Together, do a sit-up and the one that has the ball should pass it to the other.

Jump Squats and High Fives

This is by far the easiest exercise, but it’s a full body workout that will keep you on your toes (literally). Simply do a squat and whenever you go up, jump high in the air and give a high five to your partner. Simple as that!

There are still so many exercises you can do with your partner. And even if the exercise can be done individually, having someone with you while working out makes a good bonding idea for Valentine’s Day.

The post Stay Fit on Valentine’s Day: Here are 8 Couples Workout to Try appeared first on Health Constitution.

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Your ankles are one of the most hardworking parts of your body, despite the fact that very few people tend to overlook them. That is until they sprain an ankle and realize how difficult it is to move around.

In fact, when your ankles are strong, they allow you to be flexible so that you can walk, jump, run, and dance, too. In fact, any movement involving your feet will rely on this joint.

Strong ankles are necessary for active people so that they are able to do sport or exercise without any untoward injuries. But people who are inactive and thus, overweight will also require strong ankles to support the extra weight. These are the reasons why ankle sprains are so common.

Ankle pain and other problems are also common in Australians who have conditions like arthritis and tendonitis. Inactive lifestyles, being overweight, and old age increase the risk of these medical issues and thus, weak or sprained ankles.

If you think you have an ankle sprain or if it hurts in any way, you should immediately talk to a doctor to have it checked. Until it heals, you will need to avoid physical activity. Otherwise, you increase the risk of making the injury even worse.

The Role of Exercise In Strong Ankles

Specific exercises that target the ankles benefit everyone. If you are active, it will prevent sports injuries. If you have had an ankle sprain, it helps you to strengthen them. If you suffer arthritis, you can avoid issues with your ankles. Make sure you include these 5 effective ankle exercises that will keep them strong and happy.

  1. Peroneal Stretching Or Strengthening

On the outside of the ankle, the peroneal tendons can be found. They are important for support and strength. In fact, athletes who play ball sports, or those who run and dance need to warm them up for at least a minute before their routines.

Doing so is quite easy. All you need to do is to roll gently on the outside of feet and take a minute to walk around. This simple step helps with ankle strength and flexibility.

Lastly, it affects ankle proprioception (or being aware of where the ankle is and what it is doing) in a good way, so that ankle sprains can be avoided.

  1. Ankle Circles

Doing this exercise will make the muscles around and in the ankle stronger, and also making it more stable. To do it, you need to sit on a chair and lift your right leg, keeping the knee straight.

Move the right foot in a clockwise direction between 10 and 20 times, letting it rest for 5 seconds before raising it again. Then move the foot in the opposite (counterclockwise) direction for 10 to 20 reps as well. Alternate exercising the legs, doing about 3 to 4 sets for every side.

  1. Dorsiflexion Stretch

It sounds complicated, but dorsiflexion is simply bringing the toes close to the shin. Doing this stretch will keep the tendons and muscles protected.

Start by sitting on the floor, the left leg crossed in your front and the right leg straight. The sole of the left foot should be resting inside the right leg.

Put a band or towel around your right foot’s ball before pulling the toes gently toward you. This stretch can be felt in the entire thigh, the calf, and Achilles tendon. Hold this position for 15 seconds and repeat 4 times before switching to the left leg.

  1. Write the Alphabet

This is another simple exercise that you can do even on your office desk. All you need to do is to trace out the letters of the alphabet with your big toe while sitting on a chair. Though the exercise is simple, the exercise is challenging for the ankle. Start with capital letters before doing them in lower-case. Switch to the other foot and repeat the exercise.

  1. Achilles Stretches

As you age, changes in your Achilles tendon will make it more likely to rupture it. This is why regular stretches will do wonders for its flexibility. Start by standing up straight with one leg kept straight and with the heel grounded on the floor.

Push forward the hips while you bend the knee of the leg in front at a 45-degree angle. Hold the position for 15 to 30 seconds before doing the other leg. Aim for 2 to 4 sets on every leg.

Ankle exercises make this joint strong and prevent injury in the first place, which means there is no reason for you to wait until you feel pain to do these very simple but quite effective moves.

The post Want to Strengthen Your Ankles? Here are 4 Effective Ways appeared first on Health Constitution.

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When you’re starting out to become physically fit, a lot of people will recommend that you go to a gym or a fitness studio. They will tell you to try different kinds of physical activities and even encourage you to try a new sport.

While there are so many things you can do to be fit, knowing the difference between a gym or a fitness studio is a step towards the right direction.

Fitness Studio vs. Gym

Gym

A gym is the shorter term for the word “gymnasium”. The latter was first used in the Ancient Greek civilization. Back then, the Greeks used an open space where people practiced different physical activities. Boxing and self-defense are just some of them.

Fast forward to today, gyms are places where people do strength training and cardio exercises. They also have a wide array of machines and equipment that cater to different types of people.

It also has personal trainers that you can pay to create a program for your individual needs. They will also be the ones guiding you to make different exercises.

Although gyms used to focus on physical training alone, some of them are starting to offer different kinds of activities. Most of them are in the form of classes like yoga, aerobics, and Zumba.

Fitness Studio

On the other hand, a fitness studio is a smaller version of a fitness center. It is a place where people do all sorts of physical activities.

It has the same amenities as with a gym, but it can also have outdoor activities like sports. They also hold events to encourage more people.

Fitness studios can also focus on one physical activity. For example, there is a Pilates fitness studio and there is also a cycling fitness studio.

Equipment found in these places varies depending on the kind of physical activity they are offering. It is also possible to not have weights in a fitness studio.

How to Know Which Venue Suits You

Based on the definitions of fitness studios and gyms, both offer different experiences in terms of fitness experience. To know which one suits you, here are a few things to consider.

Purpose

The first thing you have to think about is the reason why you’re going to a fitness place. If you want to burn calories and to lift weights, the gym is a better choice for you since they always have equipment meant for those things.

But if you want to do a specific physical activity, say, Pilates, then going to a Pilates fitness studio should be the place for you.

Personal Trainer

If you have a personal trainer in mind, that could be a consideration on whether you go to a fitness studio or gym. Personal trainers can often be commissioned to help you train in the comforts of your home, but if you don’t have the equipment, it’s best to go to them. Gyms always have personal trainers ready to assist you and the same goes for fitness studios.

Budget

Most gyms offer membership fees so that you can get unlimited use in their facilities. You can also pay for a personal trainer that works in the gym.

A membership fee could cost from $10 to $100 a month depending on the kind of gym you go to. Elite gyms would cost more because they offer more services exclusive to their members.

But if you are willing to spend on a certain sport or activity, going to a fitness studio would be better. In this way, you have people who actually specialize on the sport you want to do.

For example, you want to go boxing. Applying for a membership in a boxing studio would cost more, but then you get free use of boxing-related amenities and equipment.

At the end of the day, you will be able to decide if a fitness studio or a gym is best suited for you. Some people who just want to get on a treadmill would prefer going to the most convenient gym out there.

But there are also some people who look at the cleanliness, the number of people, the discounts, and a few more extras that a gym or a fitness studio offers.

The post Fitness Studios Versus Gyms: Which Venue is Fit for You appeared first on Health Constitution.

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It is no secret that technology is changing the lives of so many people. It has even changed the way people approach fitness. With technology, the once expensive trainers and gyms have become accessible to a lot of fitness enthusiasts and newbies alike.

They don’t even have to go to the gym anymore. To know more about the fit-tech evolution, here are four of the most famous breakout technologies.

The 4 Technologies that Changed Fitness and Health

Wearable Devices

When you say wearable devices, the Fitbit and the Apple Watch come to mind. These devices are in the form of watches that track all sorts of things. They track your heart rate, the calories you’ve burned, the kilometers you jogged, and more. But what separates these wearable devices from the app trackers is that they double as a watch and a phone.

These wearable devices are slowly replacing personal trainers because you no longer have to go to them to get checked. The technology these devices use goes beyond sensors. They can even calculate the needed calorie and water intake so that it gives you a more accurate idea on your body’s nutritional needs.

Online Fitness Guides

Goodbye personal trainers and hello fitness apps! Thanks to smartphones, people are starting to create fitness apps for everyone to use.

This means that you no longer need to go to the gym to know which moves will tone your legs or your arms. All you need to do is to pick the right fitness guide on the app and it will give you a full workout program.

Fitness guides are not just limited to apps, too. If you go to YouTube, there are personal trainers posting vlogs about their training programs.

You will see different guides on how to get abs or to slim down. There is even a fitness guide on how to have a body like a Victoria Secret Angel.

High-Tech Gym Equipment

For those of you who still go to the gym, technology has a treat for you. Machines and equipment now are more high-tech than ever with so many sensors found in them. These sensors are able to track your heart rate, the calories burned, and your body’s overall health with just the touch of your hand.

Although this is old news for treadmills, it isn’t for the rest of the gym equipment. Stationary bikes are starting to populate the gym that there are already gyms for these bikes alone.

But wait, there’s more! Part of the new age of gym equipment is the VR. Knows as virtual reality, VR has changed the way people work out.

In a nutshell, VR gives a virtual world to the gym goers. They simply wear the headsets and they can start a full-body workout that brings them to different worlds. Think being in a game except that you can actually move in it.

Social Groups and Forums

Working out can also be a group thing, too. With the help of social media and blogs, social groups for fitness-minded people can easily be formed.

You will see people posting their workout routines and when you scroll down to the comments section, there’s a whole forum there that gives tips and advice on doing your own routine.

Some even get invites to join training and workout sessions. Technology not only helped you to have easier workout methods, but it also brought you closer to people who are as health-conscious as you.

A Few Things To Note

While there are so many ways technology changed workout behaviors, it is important to remember that there is no substitute for human knowledge. Yes, an app could calculate your needed water intake, but it cannot give you the most accurate diagnosis for your health.

In much the same way, fitness trainers are still important if you want to have a workout that is specially made for you. Not only will they have more equipment for this, but they also check your posture during your workouts.

If there is anything that devices miss, it’s the feedback you get from doing a workout. With actual personal trainers, you will know right away if you’re doing something wrong.

So when you work out, always remember to strike the balance between technology and human knowledge.

The post Smart Training: Workout with the Aid of Technology appeared first on Health Constitution.

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With the summer in full blast, now is just the perfect time drink a cold mouth-watering fruit shake. While most health-conscious people squeeze it in their diet every now and then, everyone else thinks fruit shakes are made for the summer season.

So now that summer is at its peak, let your blender work harder and create the best 5 fruit shake recipes for a cool summer.

Mint Watermelon Smoothie

Watermelon is always a great idea for the summer. Aside from its subtle sweet taste, a cold watermelon has a lot of water in it that gives a juicy effect when you bite.

To prepare this mint watermelon smoothie, you’ll need a fourth of a watermelon, a cup of ice, a fourth of any milk you want, half a teaspoon of mint extract and a teaspoon of honey.

All you have to do is to cut the watermelon into smaller pieces and put it in the blender. Put all the ingredients inside (including the mint extract) and just blend everything else. This drink will definitely be a thirst quencher.

Raspberry Mango Fruit Shake

Aside from watermelons, raspberries (or any kind of berries) are perfect for the summer. It has this juiciness in it while still having a mix of sweet and sour in every bite. If you’re a fan of raspberries, you’ll find that pairing it with mango will bring a different kind of delicious.

To make this fruit shake, mix 1 ½ raspberries, ⅔ cup of orange juice (without pulp), 1 ½ sweet mangoes, a cup of ice, and ⅔ cup of milk. Because of the sweetness in the mango and orange juice, you don’t have to put any sugar. Put everything in the blender and mix it until it becomes light and frothy.

Banana Smoothie

And for the original smoothie, you have the banana smoothie. Banana is one of the healthiest fruits out there which can give you a good dose of potassium and vitamin C. Eating a banana a day might not be filling for everyone, so to spice it up, turn it into a smoothie.

For banana smoothies, all you need is half a cup of Greek yogurt, 2 tablespoons of honey, a cup of milk, and one banana.

Just like all other smoothies, put all the ingredients in the blender including a peeled and chopped banana. Make sure to remove the dark spots in the banana before you mix all of them.

Orange Fruit Shake

Just like the banana smoothie, the orange fruit shake is on the top of the list for the most refreshing summer drinks. Oranges are rich in Vitamin C and eating an orange a day helps reduce the chances of getting stroke.

Oranges are fairly easy to eat and they’re so refreshing too. But having a cold orange fruit shake on a warm day is a lot better when you just want to lounge on your chair and read a magazine. The citrusy taste of the orange will keep the drink light and sweet which makes it a perfect afternoon drink.

To make an orange fruit shake, simply use an orange concentrate or 1 ½ juiced oranges, a cup of milk, half a cup of sugar, ½ teaspoon of vanilla extract and ice. Mix it all up in a blender until it has a light consistency.

Green Colada Smoothie

And finally, for some green drinks. If you want to stay fit and healthy during the summer, you can complement your workout with this Green Colada smoothie. It needs a cup of green leafy vegetables (usually spinach), half a banana, and a cup of chopped pineapples. Plus, you should add half a cup of coconut milk, ¼ cup of aloe water and a tablespoon of chia seeds.

This very healthy smoothie is meant to make you feel energized all throughout your workout. It’s also a rich source of antioxidants and nutrients for your physical exercises.

If you’ve noticed, these fruit shakes and smoothies are made with healthy ingredients. The summer might be too hot to go out, but it is also a great time to start being healthy. If incorporating too many fruits, oats, and veggies in your diet is a struggle, you can always start with a simpler alternative like fruit shakes.

The post 5 Most Refreshing Fruit Shakes to Cool You Down appeared first on Health Constitution.

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With the dawn of the healthy lifestyle, people are considering different ways to stay fit. One of them is boxing. Boxing has come a long way since the days of men throwing punches in dark-lighted, sweaty rooms. Today, you can see elite boxing gyms where even the hottest female celebrities throw hundreds of punches.

Boxing Workouts at Home

If you’ve never been to a boxing gym, you would think that it’s intimidating to be around people who know how to box. But don’t fret, this workout is not about hitting your opponent. And most probably, a lot of people haven’t mastered the right punches and stances in boxing either. So, to help you prepare for that first day in the ring, here are a few boxing workouts that can help you.

1. Stretching

The first step to getting into shape is through stretching. Stretching helps condition your muscles and joints for the workout you have to do. Spend at least 5 minutes doing different kinds of stretches, from arm stretches to lunges. Put enough focus on your legs as you do, too.

2. Jump Ropes

After stretching, get your jump rope and do three sets of this exercise. If you can, allot a minute for every set just to get your heart pumping. The importance of doing jump ropes is to improve on your agility and quickness. In boxing, it’s important that you get your leg muscles all ready before throwing punches so that you prevent any torn muscles later on.

The best way to do jump ropes is to start the first set with jumping on two feet at the same time. After a minute, switch to jumping with your right leg at the lead. This exercises your hamstrings and quadriceps. When this is done, do the same thing with your left foot leading.

3. Push-ups

Push-ups sound like the perfect exercises if you want abs. But did you know that it’s also beneficial for those who box?

Push-ups help in conditioning the core so that you won’t have a hard time ducking and slipping. It specifically strengthens the shoulders, chest and the arms so you have more power once you start throwing punches. Do this for three sets, with 10 push-ups for every set.

4. Bicycle Crunches

Bicycle crunches is also a great exercise to create more strength on your core and shoulders. It’s also a good way to tone the legs. A bicycle crunch can be modified to mimic a boxing stance by placing your hands beside or below your face. As you bring your left knee towards your forehead, lift your shoulders and lower back off the ground. Do this for 3 sets with 5 lifts of each leg.

5. Jab

To get things started on your actual boxing moves, practice the jab first. A jab (also referred to as “1” on the ring), is the first type of punch you’ll learn. To do this, go to a boxing stance with your dominant foot at the back. Your hands should be in fists and should be just by each side of your chin.

To throw a jab, you extend your dominant arm to the front while turning your wrist. When your arm is fully extended, your wrist should be parallel to the ground. This move is a quick punch and it is a great way to get you into the boxing mood.

6. Uppercut

Next is the uppercut. The uppercut is done by dropping your dominant shoulder while your knee goes down to meet the movement. Then, throw a punch going up. As you do this, the dominant side of your body should also twist as you bend your knee and throw the punch up. The opposite fist should stay still at the side of your cheek.

7. Duck

To complete your boxing workout, practice ducking. When you duck, your hips, core, and legs are targeted because they will be supporting your body weight. A duck is like a squat except your fists should stay still by your face. Also, imagine someone throwing a punch directly at your face.

When you duck, your goal is to avoid that punch so you have to lower your squat while moving your body to the side opposite the punch.

These exercises are the basics for when you do your first boxing class. Even if you aren’t at the gym, practicing these moves will help strengthen your core and your legs for a more toned body.

The post Boxing Workouts: Feel Like a Fighter and Feel Fit at the Same Time appeared first on Health Constitution.

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This is a guest post by Dr Chris Campus.

It is well established that good nutrition is necessary for the healthy growth and development of the body. Unfortunately, when we talk about maintaining a healthy body, we are consumed with managing our weight, looking after our skin, taking care of our hair, etc. But very few people take their dental health seriously. This is unfortunate because good dental health can have a significant impact on one’s overall health.

Most people don’t understand the link between nutrition and oral health. Nutrition is also vital for the healthy development of teeth and gums. If our diet is deficient in certain minerals like calcium, phosphate or vitamins, our jaw bone can become weak, gums can become inflamed, and our teeth can develop poorly or remain underdeveloped. More importantly, when nutrition is poor, the oral cavity is more prone to developing problems such as infections and tooth decay.

When Should You Start Eating A Nutritious Diet?

It is important to understand that when your dental health is good, it generally means that your overall body health is good. People who have poor dental health like cavities and gum infections also tend to have heart disease, are more likely to be overweight, may have difficulty with indigestion and may suffer from other associated medical problems. It is thus important to maintain good dental health if we want to be healthy overall.

To ensure that the teeth, gums and jaw bone grow healthy, it is important to start good dietary habits early on in life. As soon as children are able to eat solid foods, one should encourage the consumption of healthy foods. This means their diet should include a healthy blend of fruits and vegetables, meat and poultry, dairy, whole grains, and fibre. This does not mean you should deprive yourself and your children of consuming sugar altogether. As long as you keep things in moderation and do not make cookies, chocolates, cakes, and pastries a daily part of your diet, you should be able to maintain good oral health as well as eat a nutritious diet.

What Type Of Foods Are Recommended For Good Dental Health?

First of all, there is no such thing as a dental diet. You simply need to use common sense and your basic knowledge of foods to determine what would and would not be harmful to your teeth. There is no restriction as such on what food you can eat as long as you consume these items in reasonable amounts.

To get the nutrients that you need for good dental health, eat veggies, fruits, nuts, almonds, cereal, whole wheat, fish and some red meat. Avoid sugary foods because they attract bacteria. Water should be the beverage of choice. Avoid or limit the number of cola beverages because they not only contain sugar but also contain unnecessary calories, which quickly make you gain weight. If you feel hungry in-between meals, avoid going for that cookie jar but instead opt for a vegetable snack or fruits. Limit the amount of coffee as it can stain your teeth. If occasionally, you eat sugary or acidic foods, make sure you rinse your mouth with water afterward. The important thing is to keep a balance and consume the necessary nutrients on a daily basis. If you do so, then a piece of chocolate cake once in a while will not destroy your dental health.

Food items that will provide you the necessary nutrients are those that contain ample calcium, minerals, and vitamins. The types of vitamin that you need for healthy teeth include vitamins C and D. A good source for Vitamin D is dairy foods like cheese, milk, and yogurt. Remember, a diet that is deficient in vitamin D can lead to tooth decay and premature tooth loss.

Other vitamins that you still need in small amounts include Vitamins A, K, and E. These fat-soluble vitamins can be found in vegetables, meat, and fish oil.

Should I Take Supplements To Improve The Health Of My Teeth?

In general, for people who eat a healthy diet and have no medical problems, there is absolutely no need to take any type of supplement. However, supplements may be necessary if you are unable to eat, unable to absorb the minerals and vitamins from your gut or have problems with your intestine like Crohn disease, Celiac disease or Cystic fibrosis. In such cases, speak to your healthcare provider to determine which supplements you need to take.

There are some people who are picky eaters. This is especially true for children. If you have a child that is too fussy about food, you might use supplements to ensure they are getting the necessary nutrients. But in the long run, it is always a good idea to develop the habit of eating food items that naturally provide you the nutrients you need.

What Else Is Important For Healthy Teeth?

It is important to remember that nutrition is just one part of good dental health. You should brush your teeth at least twice a day and floss them once a day, Use a toothpaste that contains fluoride as there is good evidence that this mineral can prevent cavities and strengthen bone. In general, after a meal, develop the habit of rinsing your mouth with a fluoride-containing mouthwash.

Visit a dentist regularly because there is no substitute for it. The American Dental Association recommends that healthy adults and children should see a dentist at least twice a year. Those who have any type of dental disease should see the dentist more frequently. During the dental visits, the dentist can check for oral cavity disease and the health of your teeth and gums and can identify any potential issues before they become worse. When dental problems are identified in the early stage, they can be treated more effectively without too much damage to one’s dental health.

It is high time that people gave as much importance to their teeth as they do to their weight and skin. Just like we try different diets to maintain our weight, we should also try to ensure we are consuming nutritious and healthy food so that we can improve our overall physical health as well as our oral health.

Dr. Chris Campus is a dentist at Sorrento Dental Care. He loves sharing his knowledge with his patients so they can make better decisions about their oral health.

The post Nutrition And Dental Health: Does It Make A Difference? appeared first on Health Constitution.

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People who suffer from excessive sweating are constantly looking for ways to prevent this, especially when the warmer weather comes along. If you are the type of person to sweat through a lot of shirts, then you know that this could make you feel really self-conscious.

This could also cost you a lot of money if your armpit stains ruin your clothes. To ease the stress that these problems bring, here are a few tips to relieve sweating.

Put on Some Deodorant

You could begin by regularly putting antiperspirant on. You should put deodorant on after drying your armpits to make sure that it sticks to the skin. You should also make sure that it dries off first before you put on clothes.

Not doing so can leave yellow stains on white clothes and white stains on black clothes. Mineral salts and all-natural powders are other effective ways to ease your body from sweating.

Try to look for a deodorant with silver in it, as this is the ingredient that helps remove unwanted odors. Meanwhile you should avoid deodorants that have parabens, triclosan, and aluminum compounds.

If you sweat a lot, you should also make a habit of putting on antiperspirant in the night. This allows the active ingredients present to work while you get some much-needed shuteye.

The lower temperatures at night also help deodorants work their magic better. This is also the time where most people are less likely to engage in physical activities that could make them sweat.

You should also make sure that your antiperspirant has maximum contact with your skin. This is true whether you use a roll-on, a stick, or a spray on variety.

If you have hairy armpits, you may want to trim or shave that area to make sure that the deodorant you use sticks to it as much as possible. However, you should not apply antiperspirant directly after shaving. You should wait at least a full day before doing so.

Wear an Undershirt

One more thing you can do is to wear an undershirt. Even though these could be pricey at the start, they are a worthwhile investment, especially if it means that your shirts don’t get ruined.

Most undershirts these days are made with special fabrics such as bamboo, which help deodorize and absorb sweat. If you feel that undershirts are too bulky then you could also try underarm guards or shields. These are cotton pads that are meant to be put directly over the armpit area to avoid sweating.

Wipe the Affected Area

If excessive sweating leaves you with a sticky feeling, try wiping the affected area with a towelette. Using ones with natural ingredients not only help make you feel fresher and cleaner, but it also lessens the chances of skin irritation happening.

A lot of towelette varieties also feature fragrances such as fresh cucumber and lemon, which helps remove, or at least lessen, the scent of your sweat. Spraying on essential oils on your underarms can work to the same effect.

Dress Accordingly

Dress appropriately for the season as well. For example, do not pile on the layers when the temperatures skyrocket. On the other hand, during colder seasons, you can wear sweaters and hoodies to hide your sweat.

In terms of colors, try wearing breathable fabrics in light colors if you sweat a lot. You should also avoid wearing light colors such as blue and gray, as these can make your pit stains extremely obvious. Try wearing darker colors, as these conceal sweat. Only do so if the weather permits it, because darker colors retain heat.

Use a Stain Remover

If sweat still manages to penetrate your clothes after following these tips, then you can also invest in stain remover sprays. Try to get one made with natural ingredients, as this is less damaging to garments.

Some types of all-natural stain removers are also more effective compared to chemical ones. They don’t only get rid of pit stains, as they could also work for almost every blemish from wine to tomato sauce, and even mud.

Whether you sweat profusely because of warmer weather or if it just happens naturally, following these tips and tricks could help alleviate these problems. Just remember that these are no instant solutions, so make a habit out of them. Sooner or later, you will be able to see the difference – a decrease in how much you sweat.

The post Summer Fashion Tips To Ease Your Body From Sweating appeared first on Health Constitution.

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