9 Winter Health Myths Busted

Winter does have its downsides. It’s cold, dark and the days just seem to disappear – where did the summer go? That being said, this super-cold season isn’t as bad as people believe.

If we catch a cold or put on a few pounds, we’re quick to blame winter. But in many instances, the season is wrongly accused. From oldwives tales to common misconceptions, we’re separating winter fact from fiction. 

   

Myth 1: You can’t exercise in winter

This would be a great excuse to kick off the running shoes and sit in front of the TV, but the truth is, exercising in winter is perfectly fine.  Research published in Medicine & Science in Sports and Exercise claims that it’s actually better for you than running in warmer climates. The cold forces us to pick up the pace, encouraging a faster, harder workout. It burns calories and increases endorphin levels, resulting in a healthier, happier you.

Myth 2: The cold air makes you sick

A classic line from mum – ‘wrap up warm or you’ll catch a cold.’ And whilst the drop in temperature can exacerbate feelings of sickness, there’s no definitive proof that it causes a cold directly.  Only by coming into contact with the germs themselves can you become sick. Flu expert Doctor Thomas Tallman of Cleveland Clinic says we’re “more likely to catch a cold indoors, where it's warm and crowded than outdoors in the chilly air. 

Myth 3: Less sunlight causes depression

The combination of bad weather and shorter days can make us feel down in the dumps. However, there’s nothing to suggest that the lack of sunshine during winter causes widespread depression. Some do suffer from Seasonal Affective Disorder (SAD) during this time – a condition that triggers depression-like symptoms such as lethargy, tiredness and withdrawal from family and friends. But this only tends to affect a small percentage, 3-6% of people in the UK. Family and financial stresses are more likely to cause winter blues than a shortage of sunlight.

Myth 4: You can drink less in winter

Whilst you might not feel the need to drink as much water during winter, it’s important to always stay hydrated, whatever the season. During the summer months, the hot and humid climates make us sweat, and naturally we reach for an ice-cold drink. But as you’ll agree, this is less tempting when the temperatures hit freezing outside. Hydration effects everything from energy to concentration, so be sure to top-up the hot teas and water during winter.

Myth 5: Sun cream in winter? Don’t be silly

Despite the lack of sunshine, you still need to apply some level of protection to your skin during the colder months, especially if you’re jetting off for some winter sun. Even skiing and snowboarding trips come with risks. The UV rays reflect off the snow, and this can cause skin damage.

The sudden exposure to sunlight after being wrapped up indoors can have a huge impact on your skin, so it’s better to be on the safe side.  By using an SPF all year round, you reduce the risk of skin cancer and keep your skin looking smooth and healthy.

Myth 6: Winter = weight gain

As much as we’d like to blame the change in season for weight gain, research proves that we’ve no reason to eat more during winter. Medical Director of the Bariatric Institute in Ottawa, Dr. Yoni Freedhoff says “We do know that in hibernating animals there will be seasonal changes in hunger hormones, but there is nothing to suggest that that’s true in people.” The sudden desire for comfort food and cosy nights in comes from our wish to avoid the winter – the cold, the stress, the dark nights – not because we have a biological need to increase our calorie intake.

Myth 7: Winter makes the allergies disappear

If your winter cold won’t budge, it could be allergies. There’s a common misconception that summer is allergy season. However, winter brings its’ own irritants. Being stuck indoors; in warm, temperate climates can flair up itchy eyes, tickly throats and constant sneezes. The best way to distinguish between the two is the length of your symptoms – common colds only tend to last a few days, a week at the maximum. If your symptoms persist for a long period of time, it’s likely to be allergies.

Myth 8: Winter makes your hair fall out

The stress of winter might cause your hair to fall out, but the season itself isn’t the culprit. Research even suggests that summer could potentially be the worst season for hair loss.  A 6-year study conducted by the University Hospital of Zurich found that the ladies tested lost the least amount of hair during winter. The cold can make hair dry and brittle, and reconditioning treatments can help with this.

Myth 9: Alcohol makes you warm

Winter is a great time for socialising, but remember: alcohol doesn’t increase your body’s temperature. The warm feeling you experience when enjoying a glass of wine or beer is the blood dilating and rushing to your cheeks, making them nice and rosy.  This is only temperamental and can be dangerous, as your body isn’t actually as warm as you think it is. You may misjudge the icy-cold temperatures because of the instant feeling alcohol provides – so be careful.

https://uk.lifestyle.yahoo.com/9-winter-health-myths-busted-090000505.html

7 Quick Housework Tricks for a Healthier and Happier You

For many, housework is a necessary evil that takes up too much time. Parents will agree; you can spend hours polishing and preening your house till it sparkles, but the mess always finds its way back again.

So, is it really worth it? The angel on your shoulder says ‘do it, you’ll feel better once it’s finished’ whilst the devil tells you to pick up the remote. Yes the TV provides instant relief – no stress of dust and dirty dishes here! But the nagging need to tidy up soon returns.  

If you’re torn between a comfy couch and clean floors, listen up. We’ve 7 quick housework tricks that promise a healthier and happier you.  

Housework Workout

Some argue that housework isn’t intense enough to be classed as exercise, but we disagree. You can work up a sweat without a gym membership.

With headlines like ‘sitting’s the new smoking,’ it’s clear that physical activity of any capacity is better than none. So why not multitask with housework? We’re advised to complete 30 minutes exercise each day to stay fit and healthy, which can be easily achieved thorough a housework workout.

First up: don’t stand around. If you’re waiting for the kettle to boil, fill the time with squats or push-ups. Always choose manual over automatic. Ditch the food processor and use a knife to chop up vegetables for toned, trim arms.  Push your thighs to the limit by running up and down the stairs 5 times every time you need to use them. Dumbbells? Reach for 2 bean tins and give us 10 – 15 reps.

Or stick on your favourite feel-good music. Cranking up the volume and completing chores as fast as you can is a great way to get the adrenalin pumping. If you’re out of breath, you’re doing it right. 

Make it Routine

Take control of your time by getting into a healthy routine. For families especially, assigning specific tasks to a certain time each day can really help increase productivity and reduce stress.

Whether that’s by drawing up a chart to say ‘who does what and when’ or setting alarms for your own use, having a routine is incredibly time-effective. Regular mealtimes/ bedtimes provide children with the structure they need day-to-day.

Routine tasks soon become habit, ensuring that the housework is done and dusted, and you can relax guilt-free.

Keep it clutter free

Nip clutter in the bud. If you’re a self-confessed hoarder, try to keep your collections of keepsakes and ‘potentially useful’ junk to a minimum before it gets out of control. We’ve all seen laundry on the floor/dishes in the sink and thought ‘I’ll sort them later.’ But when they start to remain a permanent feature of your home, you need to reconsider your clutter habits.

Clutter is chaotic and can contribute to stress levels. Live by the mantra ‘don’t put off till tomorrow what you can do today’ and you’ll be much happier.

Keep it Simple

If housework isn’t your forte, don’t worry about cleaning every inch of your home – it will only put you off. Instead, dedicate short bursts of time to each task; 10-15 minutes max. This way it doesn’t become tedious, but still gets done.

Colleen Madsen from 365 Less Things maintains a tidy home by choosing to throw one thing away each day; a quick and easy way to deal with clutter.

Minimalist decor

There’s an emphasis on the emotional connection tied to housework. As a nation of perfectionists, there’s a pressure to clean. But don’t fear it, just do it– a healthy home is a healthy mind.

Minimalist interiors tick two boxes; they project a calmer, clutter-free environment and are easier to clean.  Creator of Zen Habits, Leo Babauta suggests healthy housework habits lie in clear surfaces – worktops, walls and floors. He believes that by concentrating on the essentials (only buying and using what you really need) you become more efficient in all areas of your life, not just the home.

Cheap and cheerful

Don’t waste the pennies on cleaning products you’ll never use. Think back to those oldwives tales your grandma used to tell you – they’re just as effective, and at a fraction of the price.

White vinegar works wonders. Instead of buying wood polish, apply a drop of vinegar to a cloth to rub down your worktops – its great at clearing away water stains. If your bin needs cleaning or the dishwasher is starting to smell, try bicarbonate of soda. Its deodorising effect is a cheap and cheerful way to eliminate bad smells. And to get rid of grease? Eucalyptus oil, every time.

Get everyone involved

A problem shared is a problem halved, so share the workload. Cleaning is a timely process and it’s good to have an extra pair of hands. It’s also the perfect way to introduce the little ones to new responsibilities. Asking them to do chores and rewarding their efforts teaches them skills that they can transfer to other areas of life.

https://uk.lifestyle.yahoo.com/7-quick-housework-tricks-healthier-happier-090000323.html

Benefits of exercise

Step right up! It's the miracle cure we've all been waiting for.

It can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.

It’s free, easy to take, has an immediate effect and you don’t need a GP to get some. Its name? Exercise.

Click on the links below to find out if you're doing enough for your age:

• early childhood (under 5 years old)
• young people (5-18 years old)
• adults (19-64 years old)
• older adults (65 and over)

Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Our health is now suffering as a consequence.

This is no snake oil. Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and even happier life.

People who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.

“If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” says Dr Nick Cavill, a health promotion consultant.

Health benefits

Given the overwhelming evidence, it seems obvious that we should all be physically active. It's essential if you want to live a healthy and fulfilling life into old age.

"If exercise were a pill, it would be one of the most cost-effective drugs ever invented"

Dr Nick Cavill

It's medically proven that people who do regular physical activity have:

• up to a 35% lower risk of coronary heart disease and stroke
• up to a 50% lower risk of type 2 diabetes
• up to a 50% lower risk of colon cancer
• up to a 20% lower risk of breast cancer
• a 30% lower risk of early death
• up to an 83% lower risk of osteoarthritis
• up to a 68% lower risk of hip fracture
• a 30% lower risk of falls (among older adults)
• up to a 30% lower risk of depression
• up to a 30% lower risk of dementia

What counts?

Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.

Examples of moderate-intensity aerobic activities are:

• walking fast
• water aerobics
• riding a bike on level ground or with few hills
• playing doubles tennis
• pushing a lawn mower

Daily chores such as shopping, cooking or housework don't count towards your 150 minutes. This is because the effort needed to do them isn’t hard enough to get your heart rate up.

A modern problem

People are less active nowadays, partly because technology has made our lives easier. We drive cars or take public transport. Machines wash our clothes. We entertain ourselves in front of a TV or computer screen. Fewer people are doing manual work, and most of us have jobs that involve little physical effort. Work, house chores, shopping and other necessary activities are far less demanding than for previous generations.

We move around less and burn off less energy than people used to. Research suggests that many adults spend more than seven hours a day sitting down, at work, on transport or in their leisure time. People aged over 65 spend 10 hours or more each day sitting or lying down, making them the most sedentary age group. 

Sedentary lifestyles

Inactivity is described by the Department of Health as a “silent killer”. Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health.

Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down.

Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music – and such behaviour is thought to increase your risk of many chronic diseases, such as heart disease, stroke and diabetes, as well as weight gain and obesity. 

“Previous generations were active more naturally through work and manual labour, but today we have to find ways of integrating activity into our daily lives,” says Dr Cavill.

Whether it's limiting the time babies spend strapped in their buggies, or encouraging adults to stand up and move frequently, people of all ages need to reduce their sedentary behaviour.

“This means that each of us needs to think about increasing the types of activities that suit our lifestyle and can easily be included in our day,” says Dr Cavill.

Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down. For tips on building physical activity and exercise into your day, whatever your age, read Get active your way.

http://www.nhs.uk/Livewell/fitness/Pages/whybeactive.aspx

Because Gyms Are So Last Season! (Stomach, Glut, and Leg Exercises You Can Do At Home!)

How many times have you enrolled at the gym, never to go? How many times have you gone, and just lingered in the background, too ashamed to get on any of the machines, or take any of the classes?

Fortunately, you don't have to worry about exposing your bulge to the outside world anymore. Gyms are so last season, and there is a new set of effective, vibrant, and yes, enjoyable exercises that you can do in the comfort of your home!

Gone are the days of heavy equipment and that confused look that you give this apparatus when you're too embarrassed to ask for help. You can now get the benefits of a full gym workout from your living room, and you never have to neglect your cat or goldfish, or miss that episode of How I Met Your Mother ever again. These exercises can be done from any room in your house, and at any time. You simply need to commit to making a few changes, and pretty soon you will be rocking that sexy, summer body you've only ever dreamed of.

Where Do You Start?

The laws of physics do not change. Neither do the laws of physical exercise. Stretching and getting your muscles warm and ready before you proceed with any form of exercise is, therefore, a given. You cannot just throw yourself into a workout, regardless of how mild it is, and regardless of your levels of fitness. So warming up before you start is imperative, and here are a couple of ways that you can do this.

• Head Rolls - Bend your head forward, then roll it gently to the right side, then hang your head back so that you look up, and then roll your head gently to the left, before you return it to the starting position, head bent forward, eyes facing the floor. Repeat in the opposite direction. Repeat on both sides until your neck is warm and stretched.

• Shoulder Rolls - Let your arms hang gently at your side. Roll your shoulders forward for five counts, and then backward for five counts. That is one repetition. Two or three repetitions should warm up your shoulders. Try marching on the spot while you do this warm up for an overall effect.

• March On One Spot - Starting by marching on the spot, you can then march forward and then backward. Move your arms in a pumping motion up and down, and in rhythm with your steps. Keep your elbows bent, and your fists soft throughout the warm-up!

• Touch Your Toes - Let me set your mind at ease from the word go here: you will not be successful on your first try. Start by comfortably touching your knees, breathing throughout the stretch. As you exhale, you should reach for your toes until you feel a light stretch up the back of your legs. After you have gone as low as you can, come up slowly and reach for the ceiling. You should be breathing in and out until your hands are resting by your side again. Repeat! A couple of times!!!

• Knee Lifts - Stand tall, imagine you're a tree. Or a skyscraper! Bring alternate knees up, so that they touch the opposite hand. Keep your back straight throughout, and imagine that you are trying to connect your naval with your spine. Your supporting leg should be slightly bent. You should aim to complete 30 knee lifts in 30 seconds, at least!

• Knee Bends - Ten repetitions of this warm up exercise should do the trick. Starting with your feet shoulder-width apart, your hands reaching out in front of you, lower yourself about 10 cm and then slowly come up.

• Heel Digs - Keep your front foot pointing up, and place the heel of the pointing foot out in front of you. Punch out on each dig, keeping your supporting leg bent slightly throughout the exercise.

• Hundreds - After you have lowered yourself to about 10 cm, as you did for knee bends; stretch both hands out in front of you. With your hands facing the floor, do one hundred pulses, before you raise yourself back up to standing. It helps to do this exercise with your back against a wall. Just one set is enough. Maintain a naval to spine connection throughout the exercise.

These are just a few warm-ups, but they are sufficient to get you warmed up and ready for the real workout. Depending on your level of fitness, once you have completed the exercises above, you will feel like you have already had a solid workout. It is, however, only the beginning.

Areas of focus are your core, butt, and legs, as these are the most common problem areas for anyone. Male or female, we could all do with a firmer butt, a more toned midsection, and killer legs. The following Stomach, Glut, and Leg Exercises are some of the most effective around. You can also do them while you catch up with your soapies or that series you just haven't been able to get to!

The great thing about leg and butt exercises is that they usually work together. So, when you do one exercise, say, for your legs, it automatically benefits the other muscle growing out of where your legs meet just below your waist. Stomach exercises, however, are usually done in isolation. You can fit all these exercises into one routine, however.

After you warm up, you will be ready for the hard part. And the next part is just that, HARD!

Scintillating Squats:

For a firmer butt and thighs, then you will be hard-pressed to find a better exercise. It might help you to do this exercise using a firm dining room chair to begin with. Stand in front of the chair, almost like you are about to take a seat. Place your feet shoulder-width apart, and you can relax your arms at your side or stretch them out in front of you for extra balance. Lower yourself from the knees, bending them until they form a right angle, or until your butt touches the chair. DO NOT SIT DOWN ON THE CHAIR! Imagine instead that there is a fire in the seat, and as soon as you touch it, come back up to standing. You should feel the effects of this after about two sets of 24. Feel free to do more!

Languid Lunges!

This exercise is also very good for firming your Gluteus Maximus and your thighs. Imagine you are going to do the splits, right leg forward, and left leg back. Lower yourself into a lunge, until both your legs form 90-degree angles. With your weight firmly in your heels, slowly come back to begin, or the split stance. Maintain a naval to spine connection throughout, with your back straight. Never place your knees over your toes. Repeat this 24 times for each leg.

Raising Cane (oops, Calves)

Standing straight, move slowly onto your toes. Without locking your legs, lift the heels off the ground. Then, lower your heels slowly back to the ground again. For added resistance, try doing this exercise with light weights in your hands. About 24 reps should do!

Building Bridges

Lying on your back, you bend your knees. Keep your heels close to your butt and bring your hips up off the floor until a straight line forms from your knees to your shoulders. Keep your feet shoulder-width apart, and they should also be kept flat on the floor. Squeeze your butt as you come up, and maintain a constant naval to spine connection. Do at least two sets of 20 reps each, and try not to let your knees point outwards!

Stomach Crunch Time

Still on your back, bend your knees, keeping your hands behind your ears. Your lower back should be kept pressed into the floor as you raise your shoulder blades about 3 inches off the floor. Lower them slowly. Avoid tucking your neck into your chest on the upward movement, and never use your hands to pull up your neck! At least two sets of 24 reps each should suffice!

Oblique What?

On your back, knees bent and together, lift your feet off the floor. With the right hand behind the right ear, you extend your left arm out. The lower back should be pressed into the floor as you lift your shoulder blades off the floor, curling the upper body diagonally across the chest towards your left knee. Lower down slowly. One set of 24 on each side will create a serious burn. Burning is very good!

Back Raises

This exercise helps a lot with your posture. You lie chest-down on the floor, placing your hands at your temples. You can extend your hands out for more of a challenge. Keep your legs together, and your feet raised off the ground. Raise your shoulders off the floor, about 3 inches, and then slowly lower them down. Keep your neck long and your eyes to the ground as you do two sets of 24 reps each.

Cooling Things Down!

Cooling down should take you at least five minutes, but you can take all the time you need to recover. If you cannot do all of them at one sitting, don't worry, it will get better. You just need to be committed, and know that you will reap what you sow.

The most effective cooling down exercises are those that involve stretching. You will feel like you have reset your internal clock, and that you have prepared your body adequately for recovery after exercise. Caring for your body in this way will ensure that it will carry you well through this life, and look good doing it too.

Here are a few suggestions:

• The Buttock Stretch - Held for 15 seconds, you lie on the floor, your knees to your chest. You then cross your legs, right over your left thigh, clasping your hands around the back of your left thigh. You then slowly pull your left leg towards your chest and hold for 15 seconds. Repeat for the other leg.

• Hamstring Stretch - Still lying on the floor, you raise your right leg, left leg bent with your left foot placed firmly on the floor. Then you pull your right leg towards yourself, keeping it straight all the time. Hold it closer to your thigh and not at your knee.

• Thigh Stretch - Still on the floor, you lie on your right side. Holding the top of your left foot, you pull this foot gently towards the left buttock. Keeping the knees touching, this stretches the front of the thigh. Repeat on the other side.

• Inner Thigh Stretch - Sitting down on the ground, keep your back straight. Then you bend your knees, touching the soles of your feet together. With your hands firmly on your feet, lower your knees towards the ground.

• Calf Stretch - Keeping your left leg straight, step forward on your right leg, keeping it bent and leaned forward slightly. Lift your heel off the ground, although this should happen naturally. Now try to place your left heel back on the ground. Repeat for your other heel.

So you see, you don't need the gym at all. You do not need that fancy equipment that they advertize on TV to get a real workout too. You just need to be comfortable, and have a bit of space, about the length of your body, and you're good to go.

There is no need for those awkward shower scenes anymore or that unnecessary pressure to 'do something' every time someone throws a gaze your way. Just put in your favorite CD or DVD, roll out a yoga mat (entirely optional), have some water and a towel handy, and start working your way to the body of your dreams.

Again, don't expect to be able to do all these exercises the first time, and that is quite alright. You just start, make the first move, and keep on going once you've started. Soon enough, you will be doing them like a pro. They will become second nature to you, and you will start to see the rewards, and feel them, in no time.



http://ezinearticles.com/?Because-Gyms-Are-So-Last-Season!-(Stomach,-Glut,-and-Leg-Exercises-You-Can-Do-At-Home!)&id=8826463

7 things that make you terrible in bed

How to make your sex better
Need some tips on being better in bed? Then look no further than this lesson in love. Avoid these seven things that make you terrible in bed and you’ll soon be a sex champ:
Tear jerker movies

What do you do for date night? If you tend to ditch the action movies and the raunchy flicks for soppy, tear jerkers like The Lion King, maybe you’ve found the root to your sexual problems. Sad or violent films can turn people off because they make you stressed, anxious and less aroused. Watching something hot and erotic will do the opposite and get you in the mood. Next date night, rent movies like The Secretary or American Pie.

Your boss

Ever wondered why men have more wet dreams on the weekend? Okay, so in part it’s because of that extra long lie in, but it’s also because everyone’s stress levels tend to decrease when they are away from the office. Stress is the number one, all-time nemesis to good, passionate sex. So next time you think you’re underperforming in the boudoir consider booking some time off from the nine to five slog.

Stress can have an impact on your sex life

Skipping the gym

Swapping your lycra for your lounge pants may sound like a great plan, but skipping your date with the cross-trainer could be making you terrible in bed. If you skip regular exercise your sex drive is lower, your self-confidence may be affected, plus you miss out on that great mood enhancer you get after being active. Researchers found that men who exercise for one hour three times a week have improved sexual function, more sex and better sexual satisfaction.

Smoking

Smoking makes you stink. That much is obvious. What you might not have known though is that smoking also hinders the body’s blood flow, and therefore makes you less sensitive. For the guys who smoke, be warned, your erections won’t be as good. For the ladies, you may find it more difficult to have that blinding orgasm and you may even want sex less. Extinguish the cigarette, not your love life.

Your pet

Thought your dog was your best friend? Think again. That pooch might be the reason you can’t satisfy your guy or girl. According to Dr. Herbenick a dog can change people’s sleep cycle, which can affect their sex life. Also, having your dog or cat watching you in bed can be a big turn off. A surprisingly high number of people state that their pets regularly put them off getting intimate and ruin the mood for them and their partners.

Coffee

You may need a pick-me-up in the morning, but if you want to impress in the bedroom guys you should skip your coffee fix and opt for a less pungent energy boost. Coffee is one of the things that make your semen taste bad. Other things to avoid are: garlic, onions and red meat. However, for the girls coffee may not be such a bad thing. According to a US study coffee could help boost women’s sex drive.

Your phone

Shockingly, one third of respondents in a TeleNav study said they would give up sex for a week rather than their phones. If you’re one of these techno geeks then just take a minute to consider how your phone habits affect your love life. As soon as you get a new message through you’ll be tempted to read it. As soon as that email arrives, you won’t be able to relax. Make sure you silence your phone before it silences your night of passion.
http://www.realbuzz.com/articles/7-things-that-make-you-terrible-in-bed/

Exercising with diabetes

Introduction to exercising with diabetes

Despite the seriousness of diabetes, if you are a sufferer, a carefully controlled exercise program can significantly help your condition and improve the overall quality of your life.

In addition to the general health and fitness benefits that everyone enjoys from exercise, structured training will help your diabetes in a number of ways.

Exercising with diabetes can help:

• Help control blood sugar
• Help weight management
• Help avoid further diabetes complications
• Reduce stress
• Improve quality of life with diabetes

So, if you suffer from this disease, follow the realbuzz.com step-by-step guide to exercising with diabetes and improve your quality of life. This guide includes advice on:

• How to kick-start your training program
• Training precautions
• Correct training protocols
• Exercise tips

Safety first before exercise

Before you begin your exercise program there are a couple of basic precautions that you should take. Once they’re completed, you’re ready to improve your fitness.

Get a check-up before exercising

Book a check-up with your doctor to discuss your plans. Your doctor will actively support your actions and will also be able to offer you further advice pertinent to your condition.

Get a professional

Next, to maximize the benefits of your training, it is wise to link up with an exercise professional who is qualified to advise you on training with diabetes. Time spent at this stage will reap continual rewards because focusing on the correct training for you will result in faster and long-term progression.

Now you’ve got the all clear to begin exercising, follow the realbuzz step-by-step guide to preparing for your exercise sessions.

Eating before exercise

Several hours before your session, eat a high carbohydrate, low fat meal that also contains protein. The exact time will depend on your own particular rate of digestion so experiment with different eating times to find out what suits you best. The addition of protein in your meal will help the ‘slow release’ of energy as opposed to energy peaks that will upset your insulin balance.

Additional eating for exercise

Between one hour before you exercise and actually starting, you may benefit from additional carbohydrate — typically up to 15 grams. Similar to your main meal, experiment to find out what is best for you.

Energy drinks for exercise

Throughout your workout, keep a sports energy drink close at hand in case you experience hypoglycaemia. A sports drink will be rapidly absorbed and is easily portable, whether your workout takes place in the gym or outdoors.

Wear identification when exercising

Always wear identification in the form of a wrist band, necklace or similar, detailing your condition, contact details and any instructions.

Think safety when exercising

For safety reasons and as a psychological boost, advise the gym staff and friends and family that you are exercising. This is particularly important at the start of your program when your body is gearing up to the new challenge of exercise.

http://www.realbuzz.com/articles/exercising-with-diabetes/

5 health facts you don’t want to hear

Tough health truths you need to know

Healthy living is tough, especially with the amount of misleading myths and products that surround the industry. These facts might not be encouraging, but you need to know them if you are serious about living healthily. Here are the top 5 health facts you don’t want to hear.

There is no quick fix

Nowadays we are constantly bombarded with promises from the next big thing in fad dieting, with claims of ‘instant results’ or ‘dropping pounds overnight’. As much as we’d like these boasts to be true, they sadly aren’t at all. Studies actually show that fad diets result in weight gain. Research published in the New England Journal of Medicine found that the majority of participants who went through fad diets instantly gained weight following the diet due to lowered levels of the hunger suppressing hormones peptide YY and leptin.

Science aside, ask yourself this – are you really going to keep up with those ridiculous eating habits in the long term? Diets with such severe results are 99 per cent of the time completely unrealistic, and the sooner you accept that the sooner you’ll start learning healthy eating habits that actually work.

Exercising doesn’t mean you can eat what you like

Whilst it’s true that exercising frequently means you can enjoy the odd guilt-free treat once in a while, it should by no means be an excuse to eat to excess. In half an hour of running the average person will burn around 250 calories. You can eat the equivalent amount in any range of snacks in a matter of minutes. You’ll notice these time scales don’t balance out, so if you continue to eat unhealthily you’ll soon find that the effects of exercise simply can’t keep up.

A simple way of avoiding this temptation is by counting the calories you burn and consume. Once you see how much effort you have to put in to burn off even small snacks, you’ll realise exercising isn’t a free pass to stuff your face with junk.

‘Health foods’ can be unhealthy

Many supposedly ‘healthy’ foods aren’t quite what they’re made out to be. For example, if it claims to be fat free it’s probably packed with sugar. Sugar free? You can bet it’ll be full of artificial sweeteners. Take cereal bars as an example. This popular ‘healthy’ breakfast choice can contain around four teaspoons of sugar per bar, as well as high amounts of saturated fat. A survey conducted by consumer magazine Which? showed that an alarming 97 per cent of cereal bars on the market contain added sugar.

Drinks aren’t much better either. ‘Diet’, ‘light’ and ‘sugar free’ versions of your favourite drink can seem like a great healthy alternative, but according to a study conducted at the Texas Health Science Center, people who frequently consume diet drinks are 41 per cent more likely to be overweight. It’s thought that this is because the concoction of artificial flavourings and sweeteners found in these drinks can spark the appetite, whilst simultaneously inhibiting the brain cells that tell your body it’s full.

You can’t target an area of your body to lose weight

‘Spot training’, as it’s often called, is a health myth that sadly isn’t true. Losing weight on a particular part of your body with targeted training is not a realistic goal. Yes, that’s why those thousands of crunches you’ve been doing haven’t dented your beer belly. There are plenty of studies that have proven this to be the case, including one carried out at the University of Massachusetts. Participants who ‘targeted’ their stomachs by only doing abdomen exercises were found to lose weight equally across their abdomens, upper backs and buttocks.

Instead of worrying about a certain target area when you work out, you should focus on losing weight all over your body. That means there’s no way of quickly ditching that flabby stomach other than good old-fashioned exercise and healthy eating.

Fruit and veg aren’t what they used to be

It’s a well-known fact that eating fruit and vegetables is a great way of keeping your diet healthy and nutritious. But did you know the fruit and veg available today isn’t as healthy as it once was? Go back just 50 years and you’d find fruit that is higher in six major nutrients including protein, calcium, iron and Vitamin C. This was revealed in a study at the University of Texas, with some modern-day fruits seeing as much as a 38% reduction in certain nutrients.

The researchers put this down to modern farming methods, including hybrid breeding of crops to make them larger, and the range of pesticides being used which have stripped some of the nutrients from soil. However, fruit and veg are still a great source of nutrition in your diet, so until a time machine is invented you’ll just have to make do with what we have available today.http://www.realbuzz.com/articles/5-health-facts-you-don-t-want-to-hear/

5 ways to burn fat while you sleep

Lose weight while you slumber

Wouldn’t it be great if you could lose weight while catching a bit of shuteye? Good news – you can! Here are five handy ways you can burn fat while you’re asleep.

Drink a casein shake

Whilst proteins such as whey are perfect for a post workout boost, their rapid-absorbing nature means they’re not as effective before you hit the hay. Instead, choose casein protein if you want to boost your overnight fat burning. Casein is a gradually digested protein that can take your body around six to eight hours to break down. This means your metabolism will be kept active throughout the night, and you’ll wake up feeling energetic instead of starving.

Casein’s fat burning credentials were confirmed in a Dutch study, which discovered a boost in overnight metabolic rate following consumption of the protein. Similarly, researchers at Maastricht University found that casein enhances overnight protein synthesis, which helps to repair and strengthen muscles. When you consider that every extra pound of muscle burns 30-35 calories every day, this is an added bonus of this super-protein that should not be ignored.

Sleep more

That’s right; one of the most effective ways to shift those pounds while you sleep is to quite simply get more of it. With our hectic schedules nowadays sleep is often neglected, but if you want to lose weight that needs to change. Don’t believe us? A study published in the Archives of Internal Medicine found that overweight people on average got 16 minutes less sleep per day than their regular-weight counterparts. It doesn’t sound like very long, but over time that difference builds up.

So why does sleep help keep you slim? It’s all to do with the hormones leptin and ghrelin. Leptin helps to regulate your energy levels and keep your appetite low, while ghrelin stimulates hunger and often initiates the need to eat. The results of a study conducted at the University of Wisconsin found that participants who got more sleep had reduced ghrelin and increased leptin levels, which helped to control their appetites throughout the day.

Eat cottage cheese before bed

Eating food before bed is often seen as taboo when it comes to dieting, but this is actually dependant on what kind of food you choose. Avoiding food completely before sleeping can actually have the opposite effect, as people who wake up feeling hungry are far more likely to binge on food at breakfast. A small snack of cottage cheese before bed is a great choice as it is rich in – yep, you guessed it – casein protein.

As an added bonus cottage cheese contains the amino acid tryptophan. A study published in the Journal of Psychiatric Research found that tryptophan improves quality of sleep, and reduces the amount of time it takes to fall asleep. This means cottage cheese will keep hunger at bay throughout the night, and ensure you sleep for a decent amount of time. What’s not to like?

Resistance training

Whilst sleep alone is great for encourage weight loss, there are some exercises you can do before bed that will help the process along. One of the best approaches is some pre-slumber resistance training. Burning fat is all about boosting your metabolism, and resitance training is great for this. In fact, according to a journal published in the International Journal of Sport Nutrition, subjects who performed resistance exercises enjoyed a higher resting metabolic rate for an average of 16 hours following their workout.

This resistance training session doesn’t need to be excessive. A simple weight lifting routine will suffice, even if it doesn’t push you to the limit and leave you breathless. It’s well worth following this up with a casein shake; as mentioned earlier this will ensure consistent muscle recovery throughout the night while you sleep.

Eat small meals throughout the day

‘Eat little and often’, is a favourite tip of trainers and dieticians the world over, and you’ll be glad to hear this is a great way of boosting your nocturnal weight loss. Eating small meals frequently throughout the day serves to keep your metabolism ticking over, and will ensure your body continues burning fat throughout the night. Of course, these meals need to be healthy and nutritious for this technique to work!

As well as boosting your metabolism while you’re asleep, this frequent eating method will ensure your appetite is kept in check, which should reduce any cravings you have when you wake up in the morning.

http://www.realbuzz.com/articles/5-ways-to-burn-fat-while-you-sleep/

Hypothyroidism in Women - What You Need to Know?

While hypothyroidism can, and does, affect both men and women, women are more likely to suffer from an underactive thyroid gland than their male peers. Furthermore, because of the differences within the male and female body, hypothyroidism can impact a woman in different ways than it impacts a male. These are the topics and issues to be addressed within this article, and they're extremely important topics and issues for women with an underactive thyroid, or women who suspect they may have one.

General Hypothyroidism Symptoms

Knowing the symptoms of hypothyroidism, and what to look for is extremely important. Because the thyroid gland regulates and/or affects so many different functions in the female body, being aware of all the symptoms associated with hypothyroidism can help you to be more aware of if or when you have an issue. It is also important to note that hypothyroidism is a slow onset condition. Instead of setting in all at once, or over a couple days like a common cold, hypothyroidism often sets in over several years.

Initial symptoms of an underactive thyroid present at tiredness or fatigue. As your condition progresses, you may experience weight gain, constipation, depression, joint or muscle pain, muscle weakness, increased cold sensitivity, heavy periods or periods that increase in duration, pale and/or dry skin, a hoarse voice, puffy skin (especially in the face), and increased fatigue.

If you're experiencing these symptoms, have your doctor test your thyroid function, as well as your bad cholesterol levels (LDL). High LDL levels are often associated with hypothyroidism, and can cause additional issues in conjunction with your underactive thyroid symptoms.

Unique Impact of Hypothyroidism on Women

In addition to the above general symptoms of hypothyroidism, an underactive thyroid impacts women in some very unique ways. The thyroid gland as a great deal to do with the reproductive system of a woman, and thus, having an underactive thyroid creates a number of different reproductive and puberty issues.

The thyroid is extremely important in the regulation of puberty, and individuals that experience early or late onset of puberty are generally able to attribute that irregular onset to their thyroid levels. An underactive thyroid will cause late puberty, and may also stunt other areas of growth. Along with puberty onset, an underactive thyroid can also cause issues with the menstrual cycle, making a women's periods very heavy, or longer than usual. Hypothyroidism can also cause irregular periods, or the disappearance of periods entirely. Because of this wide variance in the impact of menstruation, it is important to seek the assistance of your gynecologist if you experience changes in your menstrual cycle, even if they seem minimal in nature, and especially if they are accompanied by other symptoms that may signal an underactive thyroid issue.

As you may expect from the impact on menstruation, hypothyroidism also causes reproductive issues in women. An underactive thyroid impacts ovulation, and may impair or prevent ovulation, thus decreasing fertility. It also increase the risk for ovarian cysts, but oddly enough, increases milk production within the breasts.

During pregnancy, slow thyroid function can harm your growing baby, as well as increase your risk for postpartum thyroid issues. In many cases, hypothyroidism during pregnancy triggers postpartum thyroiditis. If you suspect an issue with your thyroid prior to getting pregnant, be sure to have a thorough evaluation, and remedy the issue as soon as possible. If you're already pregnant, consult your doctor for treatment options that are safe for you and your baby.

As if these issues weren't enough, hypothyroidism can also cause issues with menopause, triggering early menopause in some individuals. Early menopause is considered menopause that onsets prior to, or during your early 40s. Unfortunately, after early menopause has onset, there is little you can do to stop it, and management will have to be discussed with your physician.

Hypothyroidism Treatment

Once you've been diagnosed with hypothyroidism, you can begin discussing treatment options with your physician. There are several different treatment and management options, and your treatment plan will depend on your preference, your doctor's preference, and the specifics on your particular condition.

The most common treatment option utilized by physicians is to prescribe replacement hormones to bring your levels back up to their normal levels. This hormone replacement generally comes in the form of a man-made thyroid hormone called T4. By taking this man-made T4, your body generally begins to produce it's own T3 (a secondary thyroid hormone produced from T4).

If your body doesn't begin to make it's own T3, your doctor may prescribe a man-made T3 hormone as well. This combination therapy will assist your body in getting back to normal, and to slowly eliminate your symptoms. In most cases, individuals who are diagnosed with hypothyroidism continue treatment with these man-made hormones for the duration of their lives. However, promise for hormone pill cessation has been shown in those who follow a thyroid and thyroid hormone healthy lifestyle, which includes a specific nutrition plan, as well as exercise

http://ezinearticles.com/?Hypothyroidism-in-Women---What-You-Need-to-Know?&id=8674550

How to get started in healthy living — part 3B

Improving your diet and increasing healthy activity

Eating a nutritious, balanced diet is perhaps the lynchpin of healthy living. Not only does it keep all your body systems working efficiently, it also provides energy, protects your heart, helps prevent and fight off disease, maintains a healthy body weight, contributes to healthy skin, hair and nails and even influences mood.

Exercise for a healthy life

Despite myriad campaigns and initiatives, we still aren’t getting out and about nearly often enough to benefit our health. The average person in the UK watches 26 hours of television per week! The latest statistics show that 56 per cent of men and 70 per cent of women aged 16 to 54 fail to reach the recommended levels of physical activity for health benefits. No wonder obesity is such a problem in this country ... But we remain sedentary at our peril: regular physical activity has been shown to reduce the risk of a number of chronic diseases including cardiovascular disease and Type 2 diabetes — as well as the risk of premature death.

Take action

• Stop and think before you make a journey. Could you walk it or bike it instead of driving? If it will take under 15 minutes to get there, then the answer is yes!
• Be more aware of how you use your body. Bend your knees when you pick up heavy objects, sit at your desk properly and try to keep your stomach pulled in and shoulders back and down.
• Find a fitness goal that you can work towards. It could be something as simple as being able to walk up all seven flights of stairs at work, or entering a charity fun run.  
• Think of a sport or fitness activity you loved as a child — perhaps netball or judo, cross country running or ballet — and find somewhere that you can give it a go again. It may rekindle your enthusiasm …
• Avoid labor-saving devices in and outside the home — like the remote control, the food processor, the elevators and escalators, the shopping home delivery service — even the ‘no-scrub’ bathroom cleaning fluid!
• Invest in a pedometer (they are not expensive) and monitor your steps for a full day. The goal is to reach 10,000 steps per day, but if you are like most people, your total may be closer to half of that. Aim to build up by 200 steps per day. 

Drink more fluids

Many of us spend a lot of time in a state of ‘hypo’ hydration. We’re not officially dehydrated but just slightly under-hydrated. This can make you feel sluggish, impair mental function and increase the risk of constipation. It also doesn’t do wonders for your complexion. Experts recommend that we consume 1ml of fluid for every calorie we take in — which means that the average UK woman needs around 2l, the average man needs 2.5l of fluid per day. Happily, at least a third of this comes from the moisture in the foods we eat — but it is still important to ensure you drink fluids regularly throughout the day (it doesn’t have to be water — though water is a calorie-free, sugar-free, additive-free choice). If you exercise, then starting at a level of hypohydration practically guarantees that you won’t perform to the best of your ability — so be especially vigilant if you are active.

Take action

• Keep a bottle of water handy — on your desk, in your bag or in the car — you’ll be surprised how often you take a sip from it.
• Drink a cup of water for every cup of tea or coffee you drink.
• Swap sugary carbonated drinks for sparkling water. Don’t drink too many diet drinks — the acid in them is harmful to teeth and there is still controversy over the safety of the artificial sweeteners they contain.
• Swap at least some of your caffeinated beverages for decaffeinated ones. Caffeine is a diuretic, meaning it makes the body shed water. ‘Water-processed’ decaffeinated coffee is free from chemicals and much tastier.
• If you are exercising for more than 45 minutes, consider drinking an isotonic sports drink instead of water.
• Monitor the color of your urine. If you are adequately hydrated, it should be the color of pale straw. Dark urine, infrequently passed, is a sure sign of dehydration.

Alcohol consumption

Excess drinking has become so much part of our culture that many of us barely notice we are doing it — but health practitioners certainly are – with worrying increases in alcohol related diseases from cirrhosis of the liver to heart problems, stroke, obesity, some cancers and alcohol-related accidents. Stick to the recommended amounts and you can enjoy alcohol without harming your health (there’s some evidence that consuming modest amounts of alcohol is actually healthier than being teetotal) – but unfortunately, many of us are overdoing it. A survey by the Royal College of Physicians found that one in five women aged 25 to 44 had ‘binged’ (defined as consuming more than six units in one session) at least once in the previous week while in 2001, the Chief Medical Officer’s report stated that liver cirrhosis had increased seven-fold in the last 30 years in women aged 35 to 44 and eight-fold in men of the same age group.

Take action

Know your units. The maximum recommended amount is four units per day for men (but no more than 21 per week) and three units per day for women (but no more than 14 units per week), necessitating at least two alcohol-free days per week. Keep a ‘drink diary’ to find out how much you are really drinking on a weekly basis.

• Find a glass at home and mark on it with tippex or nail varnish the amount that constitutes a unit of your usual favourite tipple. For beer drinkers, that’s half a pint, for wine drinkers, 125ml and for spirit drinkers, 25ml constitutes a single unit.
• When you’ve finished an alcoholic drink, fill the glass with water and don’t drink another one until you’ve finished the water.
• Don’t get involved in ‘rounds’. You often end up drinking just because it’s been bought for you, even though you already feel you’ve had enough.
• Don’t drink alcohol when you are thirsty. Make your first drink a large soft one, otherwise you will gulp it down too quickly.
• Don’t drink on an empty stomach — either drink with food or eat before you go out.

http://www.realbuzz.com/articles/how-to-get-started-in-healthy-living-part-3/