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A good metabolism is our best way to success in our weight loss goals. It keeps our body burning calories all day long and gives us more energy to complete our daily tasks. Therefore, if we want to get slim and sexy, we need to keep our metabolism working at optimal speed. You can guarantee that trudging along on the treadmill at half speed won't help you in that regard.
Try one of these three exercises to rev your metabolism into high gear and melt that fat off your body once and for all!
# 1 Weight Training: Weight training is the best exercise, hands down, for creating bigger, stronger muscles. Most weight training exercises focus on one major muscle group but some can target a number with just one move. You can create a weight-training workout by selecting what body part you want to target and move on from there. For example, you can make Mondays your arm day and include curls, flys, and presses in a circuit to get those guns firing! Wednesday could be leg day and you can include squats, leg press, and deadlifts.
This is an example of isolating the muscle groups, or you can go all out and work your whole body just once a week. The key is to gain muscle mass, which will boost your metabolism big time. A muscular body needs much more energy and attention than a flabby, wimpy body. It will burn up every last bit of food you eat and turn into muscle fuel.
Your body will be a furnace all day long, which is why weight training is number one on the metabolism-boosting list of exercises. If you are looking to get your metabolism pumping, it’s time to start pumping some iron.
#2 High Intensity Interval Training: High Intensity Interval Training, or HIIT, is a very popular workout because it is an anaerobic workout that takes very little time and can be done anywhere without any equipment. It can be done with weights or other exercises. The most common way for HIIT workouts to be completed is by using your own bodyweight as resistance and moving your body in short intense burst. The best moves have a plyometric aspect, or jumping is involved.
The same way weight training uses squats done with added weight, high intensity interval training uses jump squats. This pushes the muscles in the body to their limits, in effect using gravity and the weight of your body as resistance. Again, HIIT will increase muscle mass and strength but it will also increase endurance and stamina. With high intensity interval, training you will burn more calories in a shorter time than weight training and it will also boost your cardiovascular health.
HIIT is also a great exercise to boost your metabolism. It is also the best exercise to burn fat, in fact 15 to 20 minutes of HIIT burns more fat than an 1 whole hour of cardio! There is really no excuse not to include high intensity interval training in your weekly schedule. It can be done in less than 30 minutes. Do you have 30 minutes in your day to improve your health and appearance? Sure you do.
#3 Hill Sprinting: This is a simple workout but it is killer. It's as simple as finding a hill somewhere in your neighborhood and running like a zombie is about to kill you unless you reach the top before it does. Granted zombies are pretty slow but you need to get your butt up there nonetheless.
Depending on how steep and how long your hill is, you may only be able to make it up halfway before you need to jog instead of run, but the more you do these hill sprints, the easier they will become. Eventually your leg and core muscles will strengthen, your body's ability to consume oxygen will increase and before you know it, you won't have any problem getting away from that zombie or anything else running after you. This will put your metabolism on high alert and keep it going throughout the day.
The key to any results received from exercise, including boosting metabolism is consistency. Workout regularly and you will see fantastic results!
Oral Manifestations of Diabetes and Treatment Options
Millions of Americans suffer from diabetes (diabetes mellitus) each year. An estimated 30 million adults and 1.25 million children had diabetes in the United States last year. For people with diabetes, taking care of your body is essential and this includes your oral health. Type 1 and Type 2 diabetics are also at a higher risk of developing dental diseases and oral problems. This is because diabetes causes the blood vessels to thicken and halts the passage of essential nutrients flowing towards the gums. Further, toxins and waste products are prevented from being removed as easily. The reduction of blood flow weakens your gums, makes them more susceptible to diseases.
Let’s take a better look at diabetes and its types.
What is Diabetes Mellitus?
Type 1 Diabetes
Type 1 diabetes is a condition in which the body does not produce insulin. It accounts for 5%-10% of all cases of diabetes. It is usually diagnosed in children and young adults and lasts for a person’s entire life. People with diabetes take insulin daily. Their blood sugar should be kept in check by balancing insulin with a meal plan and regular exercise.
Type 2 Diabetes
Type 2 diabetes accounts for 90-95% of all cases of diabetes and most often occurs in middle-aged or older adults. People with type 2 diabetes manage their diabetes with a meal plan, being active and taking medicines, if required. Working with their healthcare team, all diabetic patients can develop a treatment plan that works for them.
The Relationship between diabetes and oral health
If you have diabetes, you are three times more at a risk of developing Periodontitis. Periodontitis is more likely to initiate, cause and or make worse diabetes. More than half of the U.S. population and two-thirds or more American adults have gum disease or Periodontitis. It is an infection in your mouth and does not just stop there. This infection goes through your entire body as an inflammatory response. And it worsens your diabetic condition. If you can control the inflammation from the gum disease, then diabetes can also be controlled.
What happens when gums are inflamed?
The bacteria found in dental plaque wedges between the gum and the tooth, to a point where the infection can no longer be reached with the bristles of a toothbrush or any other oral hygiene aid. These areas are called periodontal pockets. These pockets are measured with an instrument called ‘periodontal probe’ that are generally considered to be a concern when the gum detachment is 3 mm or more. As the bacteria under the gumline remain hidden, the surrounding gums become inflamed. It, in turn, causes the loss of tooth-supporting jaw bone.
Pocket reduction gum surgery is a procedure designed to reduce these areas by trimming away the loose detached gum, providing the necessary and improved access for daily oral hygiene. It also enables the unwanted bacterial film to be scrubbed away.
Patients who maintain the habit of inter-dental brushing sustain the most improved periodontal health. The lack of inter-dental brushing is mostly due to the re-growth of loose and detached gums. This allows bacterial bio-film to hide once again between the gum and the tooth, reforming new periodontal pockets, and subsequently defeating the improvement made with treatment.
Dental floss, toothpicks, and irrigators can be useful but are much less effective than inter-dental brushing.
Ensuring good oral hygiene and dental health will keep your gums healthy and prevent your diabetic condition from worsening today.
Emily Taylor found the perfect fit for herself as the Online Marketing Manager at Thurman Orthodontics in Fresno CA as she believes that a great smile does more than just make a person look great – it makes them feel great as well. The power of a smile has always been a mystery to Emily, and she loves researching and writing about it. She loves to write about everything to do with a healthy bite and a beautiful smile – weather is it ways to achieve it or the importance of it in the various aspects of life. What brings a big smile on Emily’s face is her family and surfing. She also likes to bake, and her children and co-workers call her the cookie fairy!
Women ages 40 and above have various metabolic necessities, so making dietary adjustments takes a lot of time. Here are the diet swaps you should make if you want to lose weight, feel great, and stay healthy.
Swap in healthy fats
Carbohydrates or protein may have high calories but Fat has higher calories that satisfy hunger – and that the key to keeping your calorie in check. People are prone to lose more weight and keep it off on a calorie-reduced diet that contains healthy fats rather than a diet that's low in fat.
That’s why the best diet for women over 40 ages and above are a source of healthy fats – this includes two teaspoons of extra virgin olive oil, two tablespoons of raw nuts or seeds, or half an avocado.
Selecting the right fats is also key to staying healthy. Aging is related to increased cholesterol, triglycerides, fat mass, and BMI. While fiber is associated with reducing cholesterol levels, this is the types of fat you should eat to keep you fit and healthy as you age. Focusing on unsaturated fats, particularly omega-3s were made you feel beautiful, glowing skin, shiny hair and etc.
Research suggests that omega-3s can lower your cardiovascular risk. One study shows that omega-3s helps preserve muscle mass as you age. Seafood’s like salmon, mackerel, tuna, and fish oil supplements are a source of omega-3s. Eating at least two servings of omega-3-rich fish every week covers you for your daily recommendation of 500-1,000 mg.
Get lean proteins spaced throughout the day
The key to increasing your metabolism is to get enough protein – this also helps fill you up so you don’t have to deal with cravings. By getting enough protein you can lose weight or maintain your weight without being hungry always. Protein-rich foods like chicken, fish, lean pork or beef, tofu, tempeh, beans, and lentils, or dairy products like milk, cottage cheese, and plain yogurt are best protein-rich diet.
A study shows that women ages 40 and above who ate 30 percent of their calories from protein for 16 weeks lost more fat and gained more muscle than those who ate a lower protein diet. That's key to preventing your metabolism from slowing down. It's all about maintaining your muscle mass and even building more muscle with resistance exercise and getting enough protein.
The body can only use about 30 grams of protein per day. To meet the 30 grams of protein at each meal, try having an omelet at breakfast, 3/4 cup of plain Greek yogurt or cottage cheese at snacks, add a palm-sized serving of fish, chicken or tofu to your salad and keep the dinner portion of protein foods palm-sized.
Key to calcium
Calcium is the best diet for women. Calcium prevents osteoporosis and it also helps manage weight. High calcium diets are associated with slimming and effective weight loss.
Women ages 40 and above need at least 1,000 mg calcium and 600 IU vitamin D daily. Choosing calcium-rich foods are guaranteed fat burners such as dairy products, fortified milk alternatives like almond milk, leafy greens, and tofu.
Calcium is essential for building new bone, so getting enough nutrient is important for boosting bone regrowth as you age. You also need to get enough vitamin D to make sure you're absorbing calcium. Fatty fish and fish liver oils are the best calcium-food sources.
When you in the 40s it’s important that you keep your portions in check and control. As you get older, your metabolism decreases, so your body uses lesser calories to get through your day. That means it's vital to avoid overeating and just do small portions.
How do you practice portion control?
Read nutrition labels so you know what portion size of the foods you eat, also invest in Tupperware containers so you can pre-portion foods and stick to those servings.
Split party meals, Make a practice of eating slowly and stopping when you feel satisfied, rather than stacking your plate with food before you can think about how full you are.
Shift your macros
Balance dieting will ensure you get all nutrients to need to be full and satisfied, so keeping portion control on your meal is so much easier.
As you age, nutritionist recommends focusing on high protein and keep carbohydrates and fat at the lower end. Shifting your macronutrients towards more protein and fiber and fewer carbohydrates and fat can help you control calories and stay lean.
To achieve a great macronutrient ratio, Fill at least half of your plate with low-calorie foods such as non-starchy vegetables such as broccoli, cauliflower, lettuce, kale, peppers, zucchini, mushrooms and green beans.
Make a quarter of your plate filled with whole grains or starchy vegetables such as squash, corn or sweet potatoes, and a quarter of your plate with lean protein, side it with fruit for dessert. This ensures that you get an appropriate balance of protein, carbs, and fat from nutrient-rich, filling foods.
Fiber is your friend
The key to aging well and stay slim is getting enough fiber. It only not keeps you full so you can keep your portion in check, but it also lowers cholesterol levels and keeps the digestive system healthy.
Several studies show that high fiber intake like eating whole grains can reduce, LDL cholesterol levels, it also lowers risk for type 2 diabetes and heart disease, and help control your weight. That's significant considering that heart disease is the leading cause of death for women in the United States, meaning the best diets for women are packed with fiber.
Fiber can be found in whole grains like barley, brown rice, quinoa, oats, bulgur, millet, buckwheat, oat and wheat bran, and more. Fruits and vegetables are also great sources of fiber, as are many plant-based protein sources like beans and lentils.
Switch out the fast-burning carbs
Keeping insulin levels under control is key to preventing weight gain, especially around the belly. From a health standpoint, preventing insulin surges may help prevent type 2 diabetes and some types of cancer.
If you want a slimmer waistline, your best diet plan includes getting rid of any fast-burning carbohydrates such as sugar, white bread, rice noodles, and potatoes. For a list of carbs to avoid, check out these seven. Switch carbs like these out for slower-burning alternatives like berries, 100 percent whole-grain bread, whole-grain pasta, or pasta made from beans, lentils, or sweet potatoes. These slow carbs will provide you with slow, sustained energy and help fight sugar cravings. They'll also help to keep insulin levels low so you can stay healthy and trim through your 40s and beyond. Here are some superfoods that all women should add to their diet.
What are Metabolism and 4 ways to fight metabolism slows down
Metabolism is the process the body uses to convert food into energy. Your body either uses this fuel right away or stores it in body tissues, like your liver, muscles or as body fat. Many factors influence metabolism including sex, age, thyroid levels, the ratio of muscle to fat and your emotional state.
Oolong tea contains polyphenols that help block fat-building enzymes. This young tea is low in caffeine so you can drink it throughout the day for continued results. The research found that your metabolism will be raised for 2 hours after every cup of Oolong.
Black pepper contains the alkaloid piperine, which helps speed up metabolism. Add black pepper to tomato juice for a double metabolism boosting effect—tomatoes contain lycopene, an antioxidant that helps protect your mitochondria. Reach for the pepper mill when you’d normally use salt; you’ll boost your metabolism and reduce your sodium intake.
Beans are chockfull of soluble fiber to help lower insulin levels so you store less fat and also feel fuller. Eat 2 cups of red, white or black beans to get your recommended daily fiber intake of 25 grams.
Here’s a surprise: drinking ice water forces your body to burn calories by bringing your body temperature back to normal. Eight glasses of ice water a day works off 70 calories. Drink ice water before a meal to feel fuller quicker.
Click here to discover other metabolism-boosting foods.
The rate of metabolism can vary from one person to person. For example, men are known to be able to easily lose weight than women due to the high percentage of muscle mass found in men.
3 Key Components regarding metabolism and weight loss:
Gender Matters: Have you ever wonder why men can easily lose weight?
The simple reason for this is the fact that it’s easier and faster to lose the weight when you have more muscles and less fat. And one studies shown that men generally have more muscles and less body fat than women. That’s why this should not come surprisingly.
Bone Structure: have you ever heard the words “big and small boned”?
Age: Metabolism slows down with aging. As our age increases, your metabolism decreases. This is due to the different changes that took place in the body system and body structure.
Regardless of the 3 above components, following a workout routine would help you lose weight.
Stay away from Short Cut Diets:
Avoid taking shortcuts like doing yo-yo diets and taking diet pills this is not a wise thing to do. These are quick diets that have a short-term effect and the weight normally returns back.
These shortcut diets are also unhealthy because they cut out the normal healthy lifestyle. There is a change for the quick fixes to cause the body to go into a preservation mode because of inadequate calorie taking.
Be aware, not to fall for diets that assert they have a solution for every kind of weight loss. No such diet exists because every human is unique and different due to genetic makeup, body structures, metabolism rates, and etc.
And remember that a healthy weight loss does not happen overnight.
Habits for achieving Successful Weight Loss:
We’ve been through that enticing foods and snacks at the grocery stores that grabs your attention.
And I’ve always wondered why grocery stores would put those fattening, unhealthy foods at eye level. I’m guessing it is because they don’t want me to miss it!
I once listened to an interview where a TV personality says, he never makes any important decision when he is weary. Since bad decisions are usually made when we are tired or feeling weary. What we are experiencing and how we feel at any point in time can influence our food choices.
Mindset - The first thing to do before you lose weight, is to change your mindset and plan to have a successful weight loss result.
With the right mindset, it will be a lot simpler to get rid of unnecessary foods and snacks and not feel bad.
Size of your Plate – Control the portion of your place. If you don’t how to, then you might want to start by measuring out your portions. The size of the food we consume can be easily overlooked when we are under stress.
Check yourself - You should ask yourself “If you want to eat because you’re hungry or just want to relieve stress?” If you want to eat just for comfort, it’s time to change your hobby. Take something as easier as taking a walk in the park or even yoga or meditating.
Healthy Lifestyle Habits - A healthy lifestyle habit should be part of your daily eating lifestyle. These habits should not only be utilized at home but anywhere you go. It is important to practice the habit of saying “no” to a party or event without the feeling of guilt.
A very important note is never to feel guilty for making a choice not to eat those tempting foods serve all around and can’t be avoided.
Secure a Weight Loss Plan:
A great way to start your weight loss story is to have an ideal weight loss plan. This plan would help you have an idea of your progress as you go along. It gives you a good track of your goal and your daily schedule.
The Internet has a lot of information and advice regarding weight loss plan. But be sure to choose wisely the best and ideal weight loss plan for you. The worst case to happen is to give up in the middle of your plan because It’s no longer working.
Be acceptable that you are different and unique from the other person on the same weight loss story with you. Because weight loss plan A works for your friend does not mean it will work for you too.
The key to achieving great success in any weight loss plan is to keep it easy. Do not overthink of losing weight. You want to make it as enjoyable and fun.
There is a plenty of resources available both online and offline to choose from. The goal is to get the one you believe would work with your schedule and go for it, making sure you enjoy the journey.
As I said earlier, a successful weight loss diet plan would include a great workout routine, in addition to healthy eating and the portion you eat.
Workout exercise that helps you Lose Weight:
Workout exercise is fresh, fun and energetic. A good workout exercise can boost energy.
Workout exercise doesn’t have to be boring. You can customize your weight loss exercise by trying different types of styles into your workout exercise, so it doesn’t become repetitive and boring.
The best thing about a great workout regimen is that you don’t even have to step into the gym to lose the weight. You should be able to do it right in the comfort of your home or office.
With the access to new technology, you can now download workout routines on mobile apps that make working out at home fun, effective and exciting.
As mentioned earlier, the key to a great workout is to keep it fresh and energetic. You can add other various physical activities like Zumba, hiking, boxing, biking, walking, jogging, and other fun activity that gets your heart rate pumping.
Riding a bicycle can help you tone your muscles while dancing can be a workout that helps you lose weight.
My point is, if you can choose and make your workout routines something that you look forward to, you stand a better chance of continuing with it to get the result you desire.
Tools That Can Utilize Weight Loss in Women:
You don’t need expensive tools when starting your weight loss journey. Basic tools like weight measurements, home exercise equipment, essential oils, even stimulating bracelets, and journal to keep track of your record and weight loss is all you need.
Weight measurements are vital since this can be used to check if you’ve lost weight. Tracking and keeping records in a journal is also a great motivator that encourages you to keep going.
If you can afford, purchase a good home exercise equipment. This will save you extra money on gym memberships, and able you to work out of your own home.
Regarding of choosing the right equipment.
Be diligent enough and check out each one’s benefits and limitations. Check the product reviews, before purchasing. Choose the one you believe is the most practical and suitable for you.
Acne is one of the common skin problems affecting more than 85% of teenagers which starts at puberty and reduces when a person reaches their 20s. However, there are some people who continue to suffer having acne in their mid 30’s and 40s. Cystic acne is different. It is a rare form of acne which can affect only two in every 1,000 people.
There are a number of remedies, therapies available to get rid of these, however, despite available cosmetics and solutions, its effect can go serious and can go deeper than the surface of the skin. A progression of acne can turn into a Cystic Acne. This form of acne is the advanced form of acne and will not disappear on its own, sometimes a week or two.
While Cystic acne is the rarest form and more common among men although it can affect any gender, age or race. The cause of cystic acne remains unknown. It starts with whiteheads (closed comedones) which then progress and turn into blackheads (open comedones). When you pick or pop these, they would only cause scarring.
And as it progresses and left untreated, it will go the final stage called Cystic acne. Cystic acne is a serious type of acne in which infection Once this cystic acne are manipulated and left untreated it can form deep, painful inflamed nodules and worst- scars.
This is seen as red or pinkish nodules on the skin. This happens when a follicle blocks up with sebum, the dead skin cells, and bacteria buildup, the pressure causes the cell wall to break that surrounds it.
This is observed as a yellowish or whitish head at the skin surface. Pustules is similar to a papule without the presence of the white blood cells. Pustules cause to build up and form a pimple or zit.
An acne cyst referred to as the “cyst acne”, consists of a deep cavity or sac in which fluid and liquid forms. These are generally softer than nodules. Cystic acne is usually felt deep within the skin before they become visible.
What Causes Cystic Acne?
Hormones called androgens to play the part in the production of acne. However, some reasons are uncertain. Androgens increase during teenage years. These changes can cause clogged pores and acne in your skin. It is usually women who get affected by this condition, others are due to menstrual cycles, menopause and a condition called polycystic ovarian syndrome.
Facts on Cystic Acne
Here are some common facts on cystic acne that you must know. Supporting information and more analysis is found in the rest of this article
Cystic acne is common and more severe than acne.
Cystic acne inflammation happens when there is an excess oil and dead cells formation.
Hormonal changes for teen puberty and adult individuals are the main factors behind cystic acne.
It is not caused by eating nuts or greasy food nor poor hygiene. But it is important that you eat healthily and you keep your hands clean.
Cystic acne can be extremely painful as well as it gives anxiety and emotional disturbance because of its facial appearance.
Is Cystic Acne Inherited?
There are claims that if your parents or older sibling had severe acne, you are also most likely to develop one yourself. Some experts claim heritability at almost 80 percent in first family degree members. However, there is still a trend that genetics or family history does not apply to all. Increase in production of testosterone, either its intrinsic or extrinsic while taking anabolic steroids may worsen a cystic acne condition.
For women, it is sometimes caused by the hormonal imbalance, which happens around menstruation irregularities and other factors.
What Are The Signs And Symptoms?
A long-standing, painful bud on the face, nape, chest, and back characterize cystic acne. When the swelling decrease, they usually have markings or scars. This is likely to occur often on the cheeks. For some, they think acne is just pimples. But a person with an acne can have any of the following acne signs and symptoms:
Blackheads (open comedones)
Whiteheads (closed comedones)
Pimples or Pustules
More than skin blemishes, studies explored on the people who have acne can experience:
Low self-esteem. Women, in particular, say that their acne makes them feel bad about themselves. It lowers their self-confidence and affects their performance at school or at work. Socializing can also become a drag as their skin becomes the center of attention.
Dark spots and blemishes. These appear when the acne gradually heals. Sadly, it can take months or even years for dark spots to eventually heal and disappear.
Permanent scars: People who had cystic acne often see scars when the acne is healed. Luckily, you can get rid of these scars by setting an appointment with a dermatologist. If you get an acne at age, say between 8 to 12 years old, it is best to consult early for prevention and treatment.
Depression: Aside from low self-esteem, a person can also suffer a mental health condition called depression. This is threatening to anyone who is diagnosed to have this is likely to commit suicide. Researchers show that teens are prone to suicidal ideation due to bad acne and other facial problems.
Cystic acne is not as simple as your pimple. This humungous acne is probably the most severe and traumatic. Aside from concealing it, the pain they cause makes it impossible to pay no attention to. But whatever you do, don’t pop or prick it.
Here Are Simple Ways You Can Get Rid Of Cystic Acne Without Popping:
Gently exfoliate your skin with salicylic cleanser. This gets rid of the excess oil and leaves a smooth finish.
Ice helps constrict blood vessels, wrapping the ice cube in a piece of cloth and press it against the nodules to lessen the redness and irritation. It will also bring down the swelling a little bit. (You can do this right after washing your face).
Kill the bacteria with benzoyl peroxide. This soothes through the skin and kills the bacteria trapped within that are causing the redness and inflammation around the follicle. Make sure to use a light moisturizer first then apply a super thin amount of benzoyl peroxide. Wash it off immediately if the burning or stinging comes too strong.
Over-the-counter hydrocortisone cream
Reduce the redness and inflammation with hydrocortisone cream that contains a low amount of steroid just enough to shrink pimples and ease redness.
As with any type and form of acne, the best way to get a real result is to prevent it. Normally, diet factors play a minor role in the prognosis of acne. Stick to a diet that does not aggravate the condition. Some usual misconception that particular food such as fried food, fatty food, chocolate, and nuts make acne worse. There is still no factual evidence to prove these relationships. However, if a person relates a worsening effect to a certain food, that it can be avoided.
Acne is not caused by poor hygiene, so frequent washing of the face will not prevent or lessen the acne. Scrubbing with soap obsessively may actually make the condition worst. However, washing the face whenever it is oily and approximately twice a day with mild soaps are preferred.
Taking unprescribed medication can aggravate the severity of cystic acne, including birth control methods (brands that composed of progesterone only), lithium, phenytoin and other drugs. It is recommended to talk to a doctor or dermatologists about any acne skin issues before taking any medication.
Today, trends in cosmetics are capable of agitating acne. Make-up can be avoided. If you are a frequent make-up user, select water-based products instead of occlusive. Try oil-based cosmetics but use it in moderation.
There is a new and latest trend in the management of acne. It is primary that the mechanism of the acne formation and treatment plans must be explained well to the patient. Every individual has its own severity of the inflammation of acne and scarring.
The goals of the acne treatment are to provide the best possible treatment, minimize scarring and to come out with the best appearance.
The aim of the skin therapy is to limit follicular hyperkeratosis, lessen acne production, prevent sebum secretion and fatty acid buildup and terminate comedones.
There are many products available, some of them are the over-the-counter treatment of cystic acne, but many of them do not claim any scientific-proven effect. Some are complicated and expensive and sometimes lead to more skin irritation and swelling. Patients should consult their dermatologists first before using or applying any treatment.
Most skin experts recommend going deep within the skin to treat the cystic acne from mild to severe form. Most topical treatments are used to treat the problem, however, they do little compare to intensive treatments leaving the sufferers helpless and feeling frustrated as the skin condition will keep on recurring. Those with severe cystic acne who have undergone treatments from dermatologist have even resorted to treating the problem by taking oral antibiotics, birth control pills, prescription pills and cortisone shots.
In summation, a healthy diet and a systemic treatment combined is the best deal for a long lasting relief. There are now available organic cystic acne treatment that works from within the layers of the skin, directly affecting the hormones and sebaceous glands. These preventative measures can bring positive effect and reduce the production of sebum while it is safe, effective and you can have a peace of mind. So take a deep breath and don’t stress yourself. Do whatever measures you can to keep hormones level. Remember that cystic acne is the result of having a hormonal imbalance.
Cystic acne affects anyone with slightly different symptoms. Cystic acne must be treated at its source as it is the result of a hormonal imbalance that will not go away on its own. Resist the urge to pick or pop to prevent scar and spread of contamination. Contaminated pores can extract the other surrounding pores which can lead to a more serious acne problem.
Did you know after the age of 35 your body changes and you start to gain weight easier?
This is because the youth-enhancing hormones in our body start diminishing as you age. Not only that, you also begin to lose lean muscle tone, making you weaker. (check out what is high metabolism)
When you hit 40, you might wonder what’s the ideal workout program for those on their 40’s and above?
Most women in their 40s assume that they need to adopt new sets of routine workout to fit the changing needs of their body, but contrary to what most women assume, it doesn’t need to change that much.
It’s important for women at the age of 40 and above to have a good strength training exercise.
Because at this age, you are at a high-level risk of losing lean muscle mass. So if you’re not putting sufficient stress on your muscles, the slower your resting metabolic rate will become, which leads to weak muscle and weight gain. (check out how to speed up metabolism)
That’s why women begin to notice to gain weight into their 40’s is because they are losing the lean muscle that helped keep their daily calorie burn higher.
Cardio training may also help to burn fat, but weight lifting will help you reshape your body, adding curves and muscle in all the right places.
Plus if your stress since life can get stressful at this age between family and work. A good yoga session will release a dose of endorphins that help you relax your body.
Planking too strengthens core which helps fend off back pain. Not only has it worked on the abs it also tones all of the core muscles of the body especially the chest and those surrounding the spine.
Strength Training Exercise For Women ages-40 with a Low Metabolism (try 2 to 3 times per week)
Focus on the first eight moves, then you can add (if you’d like) other exercises such as tricep extensions, bicep curls, lateral raises, leg extensions, or hamstring curls.
Remember to take a break around 30-60 seconds between sets.
Additionally, you don’t want to take a break for too long or you’ll lose some of the metabolic boosting effects. (check out how to boost metabolism)
Cardio Training Exercise For Women ages-40 with a Low Metabolism (try 3 to 4 times per week)
Based on the recent study of National Health and Nutrition Examination Survey, female at the ages of 40 to 59 suffer from coronary heart disease.
So how can you stay fit and healthy?
Simple, do the most common exercise that keeps the heart muscle strong. The “cardio”, short for “cardiovascular”. This type of exercise includes running, spinning, boxing, dancing, rowing, and swimming.
But doing cardio exercise can be a little tricky since you need to exercise at least 80% of your max heart rate for at least 30 min for 3 – 4 times per week.
So, If you really want your heart health to benefit from your cardio workouts, take a step back, increase your pace and effort, if you barely break a sweat from taking walk or doing your favorite Zumba classes.
Weight Lifting For Women ages-40 with a Low Metabolism (try 2 to 3 times per week)
Many women between the ages of 40 and above fear to do weight lifting, but believe me, you can do it.
Lift heavy weights that are heavy enough to challenge your muscles and resistance.
Start slow – it’s really important to start slow as a beginner, especially when you are older; you can injure yourself or burn out pretty easy, so be careful.
2 to 3 times a week – the total number of days you’re training shouldn’t be more than 3, but not less 2; this is because your recovery process happens slower as you’re getting older.
Stretching – You should not skip stretching in the beginning and at the end of your training because you could really use flexibility.
Take vitamins and minerals – Calcium should be on your everyday menu; they prevent muscle cramps and help your muscles and bones stronger.
Utilize workout bands – knee bands, ankle bands, weight lifting belt; these things are an essential part of your workout since they prevent injuries.
Yoga Session For Women ages-40 with a Low Metabolism (try once per week)
Depression can be lethal, women between the ages 45 to 65 are susceptible to this condition. Though any type of exercise can help fend off depression, a growing body of research shows yoga may be particularly beneficial for reducing stress and regulating mood.
One study found that yoga increases levels of GABA, a mood-regulating neurotransmitter that's typically deficient in those with depression and anxiety.
Perkins from the National Health and Nutrition Examination Survey says, "Women suffering from mental distress were less stressed after participating in a three-month yoga class. We know that yoga is so good for stress reduction, and we know there's a correlation between stress and mood disorders," he added. "Even better, certain styles of yoga are also a great weight-bearing strength workout and even offer some cardiovascular conditioning, making it a win all around."
Plank for 90 seconds For Women ages-40 with a Low Metabolism (try 3 times per week)
To get started with the plank position, stack your wrists under your elbows, position your elbows under your shoulders, and push the floor away from you with your feet.
Your legs should be outstretched behind you, and your feet should be shoulder-distance apart. Also, be sure to pull your bellybutton in towards your spine to turn "on" your abs.
Stay still for 30 seconds, take a short break, and then repeat the exercise two more times. As you get used to it, try holding the position for 90 seconds without a break.
It’s better to set your goals for what you want to achieve, it helps you motivated and keeps on track.
If you want to weight loss and get your heart and breath high up, you'll probably want to focus on cardio workouts. If you want to relieve stress try doing yoga.
But if you're more concerned about getting stronger muscles, you might focus on strength training of your own body by doing squats, Leg Press, lunges, and etc.
Most exercise trainers suggest you get a mix of both strength training and cardio workouts, but the balance depends on your goals.
So if you have not yet started, make this article as your basis to formulate your workout strategy.
Although diabetes has no cure, you can take steps to manage your diabetes and still enjoy traveling and be healthy at the same time. We will tackle more on this article in just a moment but first, we need to understand what is diabetes and its signs and symptoms.
What is Diabetes?
Diabetes is a chronic, incurable illness that occurs when your blood sugar is high. Blood sugar is your key source of energy and comes from the food you intake. A hormone made by pancreas called Insulin, helps glucose from food get into your cells to be used for energy. At times your body doesn’t make enough or any insulin – or doesn’t use insulin well. Glucose then stays in your blood and doesn’t reach your cells.
Symptoms & Signs of diabetes
As of 2015, 9.4 percent or 30.3 million people in the United States had diabetes. Diabetes affects 1 in 4 people over the age of 65. About 90-95 percent of cases in adults are type 2 diabetes.
Who is more likely to have type 2 diabetes?
If you are age 45 or older you are more likely to develop type 2 diabetes. If you have a family history of diabetes or are overweight. Physical inactivity, race, and certain health problems such as high blood pressure also affect your chance of developing type 2 diabetes.
Diabetes is a serious problem and over time having high blood glucose may cause health problems such as:
If someone has type 1 diabetes, your body does not make insulin. People with type 1 diabetes need to take insulin pretty much every day to stay alive. Type 1 Diabetes is usually diagnosed in children and young adults, although it can appear at any age.
Type 2 Diabetes
The most popular type of diabetes is perhaps the type 2 diabetes. If you have type 2 diabetes, your body does not make or use insulin well. Type 2 diabetes usually occurs at any age. But mostly it occurs in middle-aged and older people.
Gestational diabetes develops in some women when they are pregnant. Most of the time, this type of diabetes goes away after the baby is born. However, if you’ve had gestational diabetes, you have a greater chance of developing type 2 diabetes later in life. Sometimes diabetes diagnosed during pregnancy is actually type 2 diabetes.
Other types of diabetes
Less common types include monogenic diabetes, which is an inherited form of diabetes, and cystic fibrosis-related diabetes.
Type 2 Diabetes Diet
Picking the right foods to eat when you have diabetes can help lower your blood sugar or keep it stable.
Following a type 2 diabetes diet doesn’t mean you have to surrender all the things you love and it's not the end of the world for you-you can still enjoy a wide range of foods. Creating a diet for diabetes includes various healthy carbohydrates, fats, and proteins. The trick to enjoying your food is choosing the right combination of it.
Find out what to put on the menu when planning your diabetes diet.
Eat Foods Containing Protein, Fiber, And Healthy Fat on every Meal
Eat lean Proteins such as meats, eggs, legumes, fish, nuts and seeds provide building blocks for the most components in the body.
Add in as many vegetables as you can at every meal and snack on them too, include loads of colors and variety. Vegetables are packed with nutrients and fiber.
Fiber from vegetables, seeds, nuts, and legumes plays a big part in keeping you full (without loads of calories), supports detoxification and helps balance blood glucose by slowing the rush of sugar into your bloodstream. Additionally, these foods provide the carbohydrates your body needs without the empty calories of processed grains and sugars.
Healthy Fats such as fish, avocado, olive oil, nuts and seeds, eggs, coconut oil, butter and ghee increase satiety and balance blood glucose.
Stay Away From Sugar
If you have type 2 diabetes it necessary that you avoid sugars. Sugar from foods and drinks such as confectionery, soda, flavored milk, fruit juices, biscuits and cakes enters the bloodstream rapidly and causes extreme elevations in blood glucose. If you need a sweetener you can try stevia or a small amount of pure honey.
Avoid Processed Grains In Your Diet For Diabetes Type 2
Avoid gluten-containing grains and white wheat flour products such as bread, bagels, pretzels, cereals, and crackers. All grains break down into sugars and have the potential to severely spike blood glucose. The gluten in these foods causes the gut to become inflamed and can have an effect on hormones that regulate blood glucose.
By removing all grains initially, you are steering your diet toward the foods that won’t spike blood glucose – proteins, fats and high-fiber foods. Whole grains can be slowly added back in after a few weeks once your blood sugar is back under control.
You can find daily and weekly breakfast, lunch and dinner plans and diabetic meal recipes using the tips on our website and enjoy wholesome eating without compromising on taste and a little bit of indulgence.
How to prepare for travel if you have diabetes
Having diabetes does not mean you should be confined to your home. By doing some planning ahead of time and preparation, you can go anywhere whether it is a camping, a cross-country adventure, luxurious cruising, or a trip to different countries. Although vacations can be fun and exciting, you have to be aware that traveling can be stressful for your body as which can disrupt your daily routine and diet plan.
So how do you prepare for travel, which can disrupt your diabetes care routine?
Whether you’re traveling by plane, train, or automobile, make sure your diabetes supplies and comforts are easily accessible. If you’re flying, be sure to put all of your supplies in your carry-on bags. Backup insulin should also be kept in your carry-on because checked baggage can be exposed to extreme cold or heat that can spoil insulin, and ruin glucometers. If you're using a device to keep your insulin cool, be sure it is a cold pack, and not a freezer pack--freezing insulin destroys its efficacy. The same rules apply for storing supplies while driving or on a train.
In addition, diabetes experts recommend that people with diabetes don’t require specific 'diabetic' meals on board; however, the non-diabetic meals may include sweet puddings.
Eating the right food can be even more difficult when you are stuck on an aircraft with a restricted menu.
If in doubt, it may be worth contacting the airline in advance.
Airline meal portions do have a tendency to be quite small and this, together with the long wait times between meals on long-haul flights, means that people with diabetes should go prepared.
Although, some airlines may provide a ‘diabetic’ meal option. If the airline does not specify what the options are, you may need to call the airline in advance or take the best guess at which option will be better for you.
When it comes to dessert, the diabetic option may provide fruit instead of a sweet dessert.
For the main meal, the diabetic option may be lower in fat which may or may not be a better option depending on which diet you follow.
stick to your routine plan
Traveling can really throw people with diabetes off schedule, and at no fault of their own. The delay of a flight may mean sitting on the runway for hours, or if you’re traveling out of your time zone, it may mean feeling hungry when you should be asleep. When you have diabetes, you need to think ahead and stick to your routine.
If you pack extra snacks for the plane, you may want to store them in an insulated bag with an ice pack.
Get documentation prepared
Carry a note from your doctor stating that you have diabetes, and need to have your medication with you at all times. If you’re going to a country where they speak a language other than your own, translate the note into that language. Make a few copies of the note and distribute to those traveling with you, so you will have documentation at all times.
Inform airport security you have diabetes
When flying, remember to put your diabetes supplies in a quart size plastic container that is separate from the other non-diabetes liquids you’re bringing on board; this way, screeners can immediately separate diabetes medications from other liquid items in your carry-on baggage. Sometimes it is helpful to carry your insulin bottles or pens in their original packaging to prove the prescription is your own. Lastly, always check out the site of the Transportation Safety Administration.
Always be prepared to treat low glucose
When you travel, you may disrupt your normal routine for both eating and dosing insulin; you may also be sightseeing or increasing your physical activity in general. Because of these changes, you need to be prepared for low glucose whenever it strikes, so pack plenty of glucose tablets—these are usually the best because they won’t melt, explode in heat, or leak and become sticky.
Check the food you eat
"If you take mealtime insulin, do your best to figure out the carbohydrate grams in the foods you’re eating so that you take the right pre-meal insulin," advises from the report on the myths of diabetes type 2. This free report (click here) allows you to search for the nutrition information for foods you may not know a great deal about prior to your trip.
In addition, test your blood glucose before and after meals to see how new foods are affecting your control. It's crucial to keep your glucose numbers in check to avoid problems.
Airline food tends to be highly processed and may include added sugars and other additives. In truth, they usually don’t taste great and they’re generally not that good for you. You may, therefore, want to consider bring your own healthy food with you.
If you are following a low carb diet, you can, therefore, choose to bring a meal with minimal starch (e.g. bread, cereal, rice, crackers, pasta) and consume only modest amounts of fruit and only in the form of berries, (which contain the least amount of fructose).
Increase your stash of supplies
You may be traveling to Hawaii for only a week, but it’s wise to pack diabetes supplies as if you were staying twice as long. Check out the list at left for what you should bring. If you're using a pump, should also remember to bring extra supplies. Andrea Penney, RN, CDE, suggests asking for a back-up loaner pump for your trip in case there's a problem with the one you're wearing. "Simply call the pump company [you use]. You might have to leave a credit card number as a deposit, or you may have to pay a 'rental fee'. The arrangement differs with each company."
Consider time zone changes
If you’re wearing an insulin pump and will be traveling to a location that is in another time zone, be sure to adjust your insulin pump’s clock to reflect the change. If you have questions about how to handle the change, be certain to speak with your diabetes care team beforehand.
Test your blood sugar
Travel can have all sorts of effects on diabetes management. For example, when en route to your destination, you may be sitting for prolonged periods of time. Keep in mind that the lack of activity may prompt your blood glucose levels to become elevated; conversely, sightseeing and other physical activity may lower glucose.
Because of the changes in your schedule, it is very important to test glucose before and after meals. If you're unsure how to correct for highs, ask your healthcare team for more information.
Tell others that you have diabetes
While it may not always be comfortable, it is important to tell the people with whom you are traveling that you have diabetes. Let them know what you have to do to stay healthy and active on your journey, and what they should do in case there is an emergency. Always wear a medical identification bracelet when you’re traveling (although you should be wearing one all of the time anyway)—and be certain that it states you have diabetes if you take insulin, and if possible, list an emergency contact number. If you’re bringing your cell phone with you on vacation, be sure to enter a contact in your phone book entitled, "Emergency Contact"—many first responders are trained to look for this in a cell phone in the event that you are unable to communicate due to an emergency situation.
Even if you have diabetes, it is good to know the ways to prepare for travel. By doing some planning ahead of time and preparation, you can live a happier life with your family, friends and loved ones. Be happy and be sure to keep safe :).
Constipation suffered from indigestion, stomach ache or other digestive problem, we know how terrible that feels. Although there are plenty of treatments and chemical man-made cures available, the best way to treat digestive distress is thru nature.
Peppermint is a “must have” essential oil to your aromatherapy kit, since it has 5 dozens of chronicled essential oil applications.
A revitalize antiviral, antibacterial, anti-inflammatory, and antiseptic, Peppermint essential oil fights bacterial infections that cause digestive problems. Peppermint is also great for fighting constipation and stomach cramps, diarrhea and gastritis.
How To Use It: Add a drop of peppermint oil on your cup of tea to help with normal digestion. Massage a couple of drops directly over your abdomen. Use this oil in aromatherapy to soothe minor stomach discomfort.
A study shows that 3 dozen applications have found that you can benefit from Lemon Oil. Lemon is a very resourceful essential oil, from treating allergies to cleaning and purifying water are among its users. It's excellent for water purification purposes and ensuring you do not get sick or nauseous.
How To Use It: Use in the morning to set the day for comfortable digestion by adding 2 to 3 drops to an 8-ounce glass of water. Use at the same mixture at bedtime to maintain digestive health while you sleep. For bloating or heartburn or bloating place 3 drops of lemon oil at the back of your throat. You can also add lemon oil to hot tea and food to boost digestive health.
Oregano Oil delivers powerful anti-fungal, anti-parasitic, and anti-bacterial properties. It is known to be more effective than over-the-counter antibiotics and prescribed drugs for combating pathogens, which cause many digestive problems as well.
How To Use It: Take orally 1 to 3 times per day. Visit UandHealth.com for a pure and natural essential oil.
This essential oil is not one of the most commonly used. Tarragon essential oil can be used as a deodorant and a stimulant and is also great for treating digestive problems.
It actually speeds up your digestion of food, preventing gastrointestinal problems before they develop.
How To Use: Massage a couple of drops on the stomach; add a few drops to a hot compress and apply to the abdomen; place a few drops in a warm bath to support your digestive system and kill intestinal worms like hookworms and roundworms.
Rosemary essential oil has been used across the world for centuries to treat gastrointestinal problems. It is widely known as an herb that does wonders for memory and recall. However, it also calms your muscles, meaning that it is excellent for digestive problems associated with bloating and constipation.
Rosemary essential oils are also used for constipation relief, especially by those who do not want to take chemical laxatives or medicines.
How To Use It: Infuse 2 to 4 grams of oil in 1 liter of boiling water to make a tea, strain, and drink throughout the day; place a few drops in a warm bath and soak. For constipation combine with a carrier oil, and massage on the stomach area.
This essential oil is a very effective digestive tonic. Fennel eases pain from bloating, cramps, and gas, and can relieve nausea. It carries both antiseptic and anti-spasmodic properties. In addition, it is an effective laxative benefits both acute and chronic constipation and has no side effects as some synthetic laxatives do.
Fennel Oil is also a carminative, which means it aids the escape of gases from the intestines and is ideal for people with chronic gas trouble. It can also provide relief for stomach pain, indigestion, and hypertension. It also has another benefit of not letting additional gases form.
Furthermore, fennel oil is used to relieve menstrual cramps and discomfort.
How To Use It: Rub a few drops on the stomach or the bottom the feet to help ease menstrual or digestive discomfort
Applications, Precautions, and Recommendation
Not all oils can be used internally. Blend essential oils with a carrier oil because undiluted essential oils can burn the skin. Simply add 12 drops to 1 ounce of carrier oil, like Olive or Jojoba oil and rub on the stomach. You can also add undiluted essential oil to a warm bath to ease digestive problems.
Essential oils have been in use across a variety of ancient cultures for thousands of years. However, it wasn’t until the 50s that the western civilizations started using them for treatment purposes.
The oils are taken from a variety of different sources in nature, including the fruit, leaves, seeds, and sap of a plant as well as the roots and bark, too. Each essential oil is unique and has its own healing properties.
Some essential oils have antibacterial properties while others are wonderful for reducing inflammation. There are also essential oils, which are helpful for boosting mood, burning fat, suppressing appetite, and alleviating cravings.
Harmony Between Body And Mind
The true purpose of essential oils is to bring about harmony between your mind and body – and this works by stimulating parts of the brain to impact certain parts of your mental and/or physical state.
You might not realize just how powerful your sense of smell is – based from the up-nature.com, the nose is capable of distinguishing between a trillion scents and actively communicates with the brain’s amygdala and hippocampus, the regions of the brain that are responsible for memories and emotions.
When you inhale these essential oils, the stimulation then influences your mental, physical, and emotional state. This, of course, has an influence on your stress levels, mood, blood pressure, motivation, heart rate, and even your mood.
So, yes, using essential oils can do incredible things for anxiety and stress, but it can also help you in your attempts to lose weight and keep your appetite at bay.
Whether it’s constant cravings for fatty, sugary foods or you deal with mood swings and poor digestion, essential oils can play a key role.
For more info about how essential oil helps anxiety and stress, click here.
How to Harness the Power of Essential Oils
A study presented by UandHealth, suggests that inhaling certain aromas can inhibit your desire to eat. Scents like eucalyptus, peppermint, and grapefruit are particularly helpful.
Just deeply inhaling their aroma a few times in each nostril should be enough to curb even the greatest craving or hunger. Experts do suggest that you avoid using the same essential oil two days in a row as you may become too used to them. So, for the greatest impact change your chosen scent on a daily basis.
Choosing The Right Oils And Precautions
As with all essential oils, it is vital that you are purchasing therapeutic-grade oils as these are completely pure, toxin and additive free and totally undiluted. The bottle should indicate that the product you are purchasing contains 100% pure essential oil and that includes listing the scientific name of your ingredient.
For example, Citrus Paradise is what should be listed on grapefruit essential oil – if the bottle says fragrance then you aren’t buying the real deal.
Please note that essential oils are incredibly powerful and while yes, they are natural, there will be people who experience allergic reactions. Before you start regularly using a new essential oil do a skin patch test on your leg or arm to ensure you aren’t allergic.
If you are pregnant or breastfeeding, you should speak to your doctor before starting to use any essential oils (especially if you intend to take them orally). You should also speak to your doctor if you take any medications regularly or you are being treated for a diagnosed illness.
4 Top Essential oils you definitely need to have in your gym bag!
With summers just around the corner you know, everyone is going to think about getting that ideal summer body. But if you are planning to go to the gym, your gym bag should have all the basics.
One of the top things that you must have are essential oils that will come in handy after your gym sessions. After all, your muscles are under considerable stress during the intense workout routines and need to be massaged and pampered afterwards.
So to help you out, we have gathered some of the best essential oils for workout routines you can use and have in your in gym bag.
Lemon oil is another essential oil that you can add into your gym bag. The oil is created using both the fruit and its plant and is known for its powerful invigorating properties that helps the user stimulate their senses.
Using this oil inhibits any chance of distractions since the aroma keeps you awake and focused, boosting your concentration power.
Here’s another thing about lemon oil, it is also an excellent remedy for stress. That’s right! When it comes to exercising, you simply cannot do it with stress. Stress takes away your focus and concentration and can even lead to injuries!
Also, after exercise your muscles and joints needs to be taken care off and you can do it with Lemon oil.
There is no doubt that when it comes lavender, the benefits make up a long list. It is one of those plants that is often used in households for variety of reasons. The most prominent benefit of essential oil, lavender is its ability to induce calmness and create feelings of happiness. Lavender oil is perfect for those that are looking to have positive feelings and thoughts and want to remain calm and peaceful.
Considering this, lavender oil is perfect for those that are thinking about doing yoga, barre exercise and pilates since these are practiced by those that want to get calm focus.
Doing these exercises while using lavender oil is going to double the effect. You will be able to use the healing effect of lavender oil in conjunction with your exercise and allow your mind to get peaceful feelings.
And that’s not it – the smell is pleasant and those around you working in the gym would not only appreciate it but also ask about it.
Peppermint oil is quite similar to lemon oil. It offers an amazing energy boost – both physically and mentally. When using peppermint oil, you will notice that you are not getting tired and or losing your focus. In fact, some say it also helps you fight fatigue and increase your workout time!
During your workout, your breathing plays an important role since you need as much oxygen as you can get. With peppermint oil, you can open up your sinuses which will encourage healthy breathing. Since its aroma is soothing to our lungs, it is recommended to use it if you are going to do exercises where you need to breathe faster.
If you are choosing another oil its fine as you can also opt for peppermint as deodorant or even as an air freshener. So if you feel you are sweaty after a tense workout or want to freshen up yourself, a peppermint spray can work as well.
Last but not the least is Geranium which is a floral plant its oil is soothing to the senses. What we love about geranium oil is that it can be used with other oils that we have listed here. And since its has a nice, pleasant aroma, you can add it to others to make scented oils.
Since it’s a natural deodorant, you can use geranium to freshen up your workout area along with your gym bag, making them smell good during your exercise.
Geranium oil also helps you in creating an uplifting feeling that allows you to push yourself and exceed your personal bests. It pushes you to simply do more. Which means during your workouts, you will be working harder, faster and better.
So there you have it. Exercising is awesome for your mind and body but it is important that you complement it with other things like oils. These are four essential oils that you need to add to your gym bag. If you have any suggestions, do share them with us.
A health condition such a thyroid disease, can make exercising a painful or even an unbearable routine.
A thyroid gland may be small but it plays a significant role in how well the body functions regularly. It is because the thyroid regulates metabolism by producing a hormone and processes and converts the food and drink consumed to energy.
Hypothyroidism is a condition or event that cause the deficit to the functioning of the gland from the destruction of the cells of the thyroid. Hashimoto thyroiditis is one cause of hypothyroidism. It is a condition that resulted from the attack of the thyroid gland by the body’s immune system. In some cases, some women acquire hypothyroidism after giving birth. One of the major cause of hypothyroidism is intensive treatment such as medication, radiation, and surgery of an overactive gland – thyroid. Whatever the causes, the risk of developing hypothyroidism increases as one age and is generally higher for a female. A reduced production of regulating hormones of the body's process can be caused by the impaired thyroid gland.
When you have an underactive thyroid or hypothyroidism, your metabolism performs slowly that causes increased gain weight and thus can feel fatigued and sluggish.
Not enough thyroid hormone can also mean too much portion of a bad fat or LDL cholesterol present in the bloodstream. The thyroid hormone functions as it helps break down the cholesterol that circulates in the blood and other enzymes to get rid of the body's triglycerides which are known as another type of blood fat in the liver.
Hypothyroidism also affects mood negatively. The thyroid glands act as a neurotransmitter to your brain as it communicates with other glands. When the thyroid is not functioning properly, neurotransmitters can be distressed leaving you feeling anxious and depressed.
Hypothyroidism and its effect on exercise
Some may not experience any signs or symptoms of hyperthyroidism until the disease develops and progress through ages. One of the many signs of the conditions is feeling increased fatigue during physical activity. Other symptoms that affect the ability to exercise include the general feeling of weakness and drastic weight gain despite having a balanced diet and exercise. Some experience depression due to the low motivation to engage in exercise and other physical activities.
So what is the best type of exercise if you have a hypothyroidism? Low-Impact aerobic exercises and strength training program are strongly recommended by endocrinologists. Studies say that low impact aerobicscan increase heart rate and your lungs healthier without much pressure on the joints. This is relevant as joint pain is another common symptom of hypothyroidism, too.
The Best Fitness Exercises That Can Help Combat Hypothyroidism
People with hypothyroidism are recommended to do a cardio and a strength-training exercise that includes these six exercises.
While balancing, hold on to something (while standing on one leg for support). Put one hand in front of your thigh in a relaxed position. As far back as you can, push your hips until you can reach and touch the ground with your hand. Stand up. This exercise should be felt in the rear (gutes or butt muscles). The back should stay straight as it should not curve and not upright.
While standing, bend your hips and knees until you are in a sitting position. Lower your position.
Similar vertical push or overhead press move
Get a pair of dumbbells and raise it to a shoulder height. Turn your arms facing forward. Lift the dumbbells until your elbows are facing a straight position, then lower them both back down to your shoulders.
Similar vertical pull or lat pull-down move
With palms facing away, grab a pull-down bar and pull it close to your collarbone. Keep back straight and ensure that the bar gets close your face possible.
Similar horizontal pull or rowing move
Sit on the bench while rowing your hands in a machine and holding the handle attached to the cable. While your back is on a straight position, lean about 10 to 15 degrees back then pull the cable inwards until it touches the mid-stomach. Release it under full control.
It is best to start with 15 repetitions of each of these exercises and gradually increase up to 20. The routines are known to be easy on the joints. It may take 15- 20 while you are starting out complete this routine.
Adjust the number if repetitive routines as you progress. Try these routines in just two weeks and you can also try a different routine. The more you are getting in shape, the faster the progress will come.
If there is quite a challenge doing it on your own, find a personal trainer who can recommend and show you how to lose weight through the exercises you prefer.
However, always consult your doctor before starting any exercise routine. These exercises should never make a substitute for any thyroid medication. You should feel better with the right medication within three to four weeks.
With the right exercise and motivation, you can fight hypothyroidism symptoms or lose and maintain weight. Medication and keeping fit will make you start feeling much better.