Early Detection and Prevention of Osteoporosis

posted in: Disease, Habit - No Comments

11.10.11 9:28 am

We often hear the term of porous bones suffered by the elderly people. But what is that exactly?

What is Osteoporosis?

Human bones consists of protein, collagen and calcium, which each gives strength and support the posture of the body. Osteoporosis means that there is a decrease of bone density due to a decrease in calcium. Osteoporosis-affected bone will fracture with only minor trauma. Bones are easily get the risk to the effects of osteoporosis, especially on weight points, such as the hip, spine, to the bone ribs

Who is at risk to suffer Osteoporosis?
Osteoporosis often attack  post-menopausal women, smokers, thin people with calcium deficiency, people who do not do sports regularly

What’s Symptoms Osteoporosis? 
At the beginning, the patient does not give any symptoms until a fracture occurs when there is light trauma to the bone. 

How to detect the illness?

You can do bone photo rongent and bone density screening or BDM (bone densitometry). Bone photo rongent can show the shape and consistency of the bone, but the weakness is the patient will get 30% bone density decrease when first detected. BDM can provide better information, but is not available extensively.

What Can You Do?
So, when we had contact with osteoporosis, what can we do? The main purpose is to prevent fractures with early detection, followed by lifestyle changes like quitting smoking, exercise regularly and consume vitamin D and calcium in balance. When required, the treatment with a bisphosphonate such as Alendronate can be given, but you should consult the doctor.

In menopausal women, osteoporosis also cover the provision of hormone replacement therapy with estrogen or progesterone combination.

In conclusion, osteoporosis is a disease that cause problems, especially in old age, but is influenced by lifestyle when the patient are young. Habits are important factors to prevent and overcome disease.

How to Lose Fat When Your Knee Is Not Healthy

posted in: Lose Fat, Sport - No Comments

10.25.11 3:28 pm

Knee pain is the most common problems you frequently get from everyday activities, especially when you do exercise. When you do running exercises, your feet are often used as a focus of the load, which is so risky to injury. However, just because you are often get joint pain, it does not mean you can give up your training and do not work out, especially if you want to lose your weight. You can still continue your exercise to lose weight even you get knee pain.

Here are some tips that can help you continue to practice even though your knee is not in healthy condition:

  • Do water exercises, such as swimming, to burn more calories. According to Dr. Andrew J.Cole from the University of Washington, the water might “enlight” your body to 90% of the total weight, depending on how much your body is submerged at the time of training. With the reduction in the burden of your body in the water, means to reduce the load directed by your knee.
  • Practice using a stationary bicycle. Chair on stationary bikes to help reduce the burden of your body, while the circular motion of the pedals can reduce your risk of knee pain. Increase training intensity by adjusting the resistance on the pedal or by increasing your speed. Make it more secure, use a semi-recumbent bike to help focus your backs, because this type of bike has a similar backup chairs in general.
  • Keep your speed constant when you walk on the street or in the treadmill. The faster you walk, the more weight will focus the load on your knees. Walking burn calories with the calories you burn while jogging. However, the relatively more secure walking loads at the knee because the focus is not too heavy. If possible, use a treadmill . Treadmill has a more even footing surface and comfortable so good to reduce your risk of knee pain.
  • Use the elliptical trainer as you practice. Hands on the elliptical motion trainer has a similar motion to the motion of the ski, while the foot on the elliptical motion trainer, similar to motion on a stationary bike, which is circular motion. This circular motion may reduce the burden that focuses on your knees. With both hands and active feet to move, eat this training can burn more calories and is safe for your knee.

Do not make knee pain becomes an obstacle for you in losing weight . You can still practice with a more secure manner. Consult your doctor if your knee pain lasts for days and worse. Good practice!

Weight Gain Through Exercise and Healthy Diet

posted in: Diet - 2 Comments

09.26.11 3:54 am

Usually people go to gym in order to lose weight. But some go to the gym to add weight. Although this is a highly recommended solution to help increase weight loss by increasing the mass of muscle and keep the body stays fit, but it is not enough. You have to balance the routine practice by keeping the healthy diet pattern and taking weight gain supplements.

Many bodybuilders and fitness practitioners advise to exercise regularly to gain weight, so you also have to ensure the intake ofprotein, carbohydrates and fats are ideal for breakfast, lunch and dinner. You must also ensure all the nutrients that your body needs can be fulfilled through the food you consume daily. And another effective way to supplement your regular workout pattern is by natural weight gainer supplement. This is not a drug. This supplement will continue to work on in your body by helping to meet all the needs of the nutrients you need to reach your ideal weight.

The secret behind weight gain supplements is contained in the materials. Weight is a good supplement should contain nutrients that can help you gain weight by adding muscle mass and preventing the buildup of excess fat. You can select natural gainer is in addition to high protein and calories to build muscle mass and increase your weight, also contain carbohydrate complex and comes with a fat good, enzymes and glutamine.

Remember, if you want to gain weight, the correct way to achieve it is with a balanced diet, eating regularly and not excessive.Eating more is not the best way to raise the weight. Consume more food will only give you heaps of fat and calories that you do not want. The best way to add weight is to eat properly and regularly. Gainer consumption in addition to increasing body weight can also help avoid the accumulation of fat in your body.

Weight gainer supplement is used to stimulate muscle growth. Remember, weight gaining is not the same with the consuming junk foods, but with a diet that is balanced and assisted weight gainer supplement. And of course, it will be even better if coupled with regular exercise to optimize your program as well as keeping your body fit and healthy. Good luck! The better the body you have, the more self-confident you has in your society.  Exercising regularly and good diet are the key to achieve body.

Reduce Your Stubborn Body Fats

posted in: Lose Fat, Sport, Uncategorized - No Comments

07.27.11 3:03 am

Are you troubled by the form of your body? Are you troubled with a bloated stomach?? Troubled with big and saggy arms? Do you have any thighs or calves which are so big, disturbing your appearance and your self confidence?

Stubborn fat
Everyone has different problems with body fat stores. Has anybody managed to lose weight, but it’s still hard to shrink the stomach. Still you cannot form your arm into ideal?  Well, these stubborn fats can still be reduced. Here are some tips for you:

  1. Discipline
    For you who want to reduce the stubborn, reduce 1-2 kg more weight , or overcome the “stubborn fat” in certain parts of your body, then your efforts should be supported by changes in your lifestyle permanently. It’s often happens, when you almost reach it, you begin to loss your diet and finally do less exercises. However, you need to do is the opposite, you have to try harder, and have more discipline in carrying out your exercise program and diet.
  2. Exercise
    Even though your weight has gone down, but there are still parts of your body fat and very difficult for you to reduce them. This means you still have to continue your efforts to lose fat which is still accumulate in your body. To reduce fatty deposits in the body, you can enter the following 4 exercises into your workout pattern:
  • Aerobic
    Do cardio exercise with moderate intensity and in a fairly long duration, such as morning jogging for 45 minutes. This will help to burn fat on your belly.
  • Interval training
    By combining the intensity and variation of movement during exercise, interval training will make the body burn more fat than exercise at a steady speed. A study found that only after 2 weeks of interval training , women were able to burn body fat as much as 36% more!
  • Cross-training
    cross-training principle is to combine several exercises to train different body parts. This exercise is one very effective way to burn your body fat.
  • Weight training
    exercise weight training, especially for muscles  such as shoulders , back, and legs so the body burns more calories all the time.

Well, two things above is an important component in your success to overcome the stubborn fat in your body, whether your goal to shrink the stomach , arms, calves, thighs, or other body parts.

Maintain Your Joints

posted in: Nutrition, Sport - No Comments

07.20.11 3:09 am

You are never too young or too old to start caring for your joints. Joints plays a very important role in doing various activities. The more healthy and flexible joints, the easier we do the activity.

It’s important to practice good posture because posture affects the whole body. Bad body posture can lead to joint stress, unnecessary at the joints, including joints in the neck, back, hips and knees. Lift and hold your head as if you have a glass of water over your head. Please remember to pull the stomach in, lift your chin and pull your shoulders back. The right shoes can help to form good posture, but high heels can cause tremendous stress on the joints.

Omega-3 found in fish have been shown to help relieving joint pain by increasing anti-inflammatory prostaglandins that help control inflammation .

It’s good to consume glucosamine supplements every day. Glucosamine, which consists of glucose and the glutamine amino acid, really helps to repair damaged articular joint tissue. This helps in the production of proteoglycans which is more responsible for the formation of the protective tissue in the bone articular cartilage, which helps prevent damage. Consuming coupled with glucosamine, chondroitin and methylsulfonylmethane (MSM), can provide more optimal results. The combination of all three will help overcome joint pain or osteoarthritis, increase the elasticity of the joints, reducing inflammation in the joints, cartilage and maintain the health of joints.

Vitamin C and E are very important for immunity and the rejuvenation of the skin but they can also improve joint health as well. Regular consume of these vitamins have shown to slow the degeneration of cartilage and maintains joint function as a whole.

One of the best ways to keep our joints healthy is by training with weights. Exercise load can build muscle and help and support the joints so the joints do not have to do all the work. Stretching (stretching) is also useful and keep the joints remain flexible. Make exercise a priority. You will be able to reduce pain and tenderness in joints, in addition you will also improve your overall flexibility.

It’s very difficult for your joints to lift more weight than they should, so it is important to maintain body weight. Having excess weight can cause damage to the cartilage around your joints. Have 5 kg of excess weight can put pressure five times greater on the joints. So if 5 kg of excess body weight is like 25 pounds to your joints. Therefore, keep your weight with a diet plan and follow good fitness programs.

Diet and Optimistic in Your Health Programs

posted in: Diet, Habit, Sport - No Comments

07.15.11 3:56 am

This time you will find two other important components that should you include in your program.

Diet
Diet or the pattern of eating is one aspect you should pay attention. However, diet does not mean simply reduce the intake of calories. Frequency of meals and the selection of the type of food you consume also have considerable influence. Here are some things you should look at in the diet:

  • Eat smaller portions, with a higher frequency.
  • Limit and avoid all processed foods that contain simple carbohydrates.
  • Choose a good carbohydrate source with low glycemic index.
  • Add the consumption of foods rich in protein.
  • Consider supplementation to help meet the need of nutrients.
  • Drink water in sufficient quantities.

 

If you have committed to a diet program, this means you must enter a first component to solve your stubborn body fat, that is discipline. Live a healthy diet well because what you eat will greatly determine the success of your program.

 

Optimistic
beliefs really affect how a person behaves. If you believe “I’ll never be able to get a slim thigh” or “I will never be able to shrink my stomach”, most likely it will actually happen. Behavior is partly determined by your perception. And your behavior will make your belief a reality. However, if you think full of optimism

“In one month I will lose 2 kg more”

Then you will try to make your beliefs come true. So start believing that stubborn fat in your body can surely be overcome. Rest assured that you definitely can shrink your arms, or rest assured that you definitely can shrink your belly fat. With optimism, then you can surely undergo a diet program and exercise with easier and more enjoyable.

Setting a good diet and regular exercise is of key importance in the diet and reduce your body fat is very difficult to be eliminated. Go with both a disciplined and optimistic so that you can immediately get the ideal body shape you want.

Prevent Stroke with Carrots

posted in: Nutrition - No Comments

07.05.11 3:59 am

During thorough investigations, carrots have more properties than just for eye health. One is to prevent stroke. People affected by stroke, if you consume lots of vitamin A, will have fewer neurological damage (nerve) and have a chance to heal. This is because when the brain does not get oxygen for how long, as in stroke, the cells began to experience malfunctions (interference function) that causes a series of events culminating when the nerve cells of oxidative damage, and these conditions can be muted if the blood contained many vitamin A.

A study showed that eating carrots at least five times a week can reduce the risk of stroke. Savor antistroke also generated because the activity of beta carotene to prevent the occurrence of plaque or cholesterol deposits in blood vessels. Beta carotene is the most active pigments when compared with the alpha and gamma carotene. Usually known as beta carotene provitamin A that the intestinal wall. “Because the carrots do not contain cholesterol. There is a fiber that can reduce fat in the blood. He can also be as an anti-oxygen. Oxidized fat in blood vessels that will make a stroke, it can prevent a stroke if he ate carrots that anti-oxidants and fiber is high, “he said.

No one wants to have a stroke and nobody wants to die young. Prevention is better than cure. So what are you waiting, carrot we know as the vegetables can lead us away from a stroke. Carrots were also used as a detox and a very good antioxidant.“For the heart, there Massuchusetts a 1300 study in the elderly is given one serving a day. Each day is given to a group of elderly people 122 gr. Apparently, the risk of heart attacks decreased 60 percent compared to the no consumption, “he explained.

One cup of carrots (16.679 mcg) contain more beta carotene could reduce the risk of various cancers. One cup can reduce 20 percent of post-menopausal breast cancer, and can hit as much as 50 percent of bladder cancer, also 50 percents lung cancer if we eat them. Carrots also according to Dr Win’s good for preventing diabetes.“Unlike the insulin resistance, can prevent diabetes. ” he concluded.

posted in: Habit, Sport (Tags: , ) - No Comments

06.23.11 4:05 am

Body exercise is important. Sports is one of the important ways in addition to nutrition and adequate rest to get the ideal body shape and healthier.

People who exercise have lower risk of heart disease, diabetes, cancer, and also have better sleep quality. Usually for busy people, especially young executives, both men and women, the factor of time, energy, or dislike / lazy to be the main reason for not exercising.

Associate Manager Agustino Romulo Nutrifood Research Center provides guidance to make it easier for you in exercise and sports will certainly feel more pleasant.

Do Something Different when watching TV!

If you claim that your time becomes a major limitation in the exercise, then try to remember how much time is spent watching television? Avoid the habit of snacking while watching your favorite TV show. Replace with actual sports movements, such as lifting weights, or you can walk in place. Better still if you can turn off your TV, then replacing the time to do physical activities, like cleaning the house, walking outside, or playing with your kids.

Change your lifestyle! Walks more!

Remember, you do not need to come to the gym if you do not have time. However, substitute your lifestyle with the things that move more, like not using the elevator / escalator when going to a higher floor, but use the manual steps to walk more. If you want to go somewhere close, consider not using a personal vehicle. Walks or cycling if possible.

Do exercise at least 30 minutes per day and you should not confused about which type of exercise will be conducted. Walking / jogging is one example of an easy and inexpensive sport that can be done every day, right?

One of the research published in the Archives of Gerontology and Geriatrics (2010), states that the heart health will be further reduced if physical activity level you are on the wane.

Do not want to exercise because I do not like! Browse the reasons and find a solution!

For some, the sport became an unpleasant thing to have to sweat, and it may feel uncomfortable. Some people prefer reading books, sewing, watching TV, or movies.

If you feel like it, there are some sports that continue to function without excessive sweating, such as exercising yoga at the air-conditioned room, or swimming. Swimming is one good alternative to burning calories your body as well as build muscle, and also avoid the sweat of course! Swimming is also not a big risk to the health of your joints.

Or maybe if you feel embarrassed to go to the gym because they have excess weight, try to exercise at home such as using exercise videos, walking with a friend, or form a joint exercise among friends who care about your health. However, the fact you do not need to feel inferior. Due to the strong determination and motivation to live healthier, feeling so you can overcome.

Thinking out of the box!

If you do feel bored with the sport that it-that’s all, try another new sport for you. Find an activity you really enjoy, then think of other ways such as inline skating, dancing, salsa, or even gardening. Listen to your favorite music while cycling both in the gym or outside the home or are walking, be sure you’ll feel more energetic! Sports abuzz (group exercise) such as body combat, body pump, or opening their own aerobic classes with friends can also become an alternative to kill the boredom of your exercise.

Exercise in your office!

For executives in the office, sitting at the computer and typing are the two main things that is often done. The longer it sits, watching videos, or other activities that could be considered only a few moves (sedentary lifestyle) was associated with greater fat deposition and increased risk of obesity and type 2 diabetes. Individuals who are more established and more moves have the profile of body fat and blood sugar better than those who just sat there.

Treadmill Tips

posted in: Sport (Tags: , ) - No Comments

06.15.11 4:10 am

You feel no reaching slim body although you have done various sports and go to the gym for a treadmill workout routine? The answer is probably because the exercise you take is not quite right or there are other factors that make you fat still hoard.

Special for you who underwent both treadmill at the gym or at home, it’s good to reevaluate your efforts or consulted to the instructor. It is not possible, the exercise that you do all this in vain because of errors in the motion or other factors. Whereas with the right movement, the burning of calories would be effective and guaranteed there would be no more fat in your belly.

Here are five guidelines so that your treadmill is optimum. With understanding, hopefully your efforts and hard work to be optimal, and the dream of having a beautiful body like the models on the covers of fitness magazines will materialize.

1. Do not get stuck on the same exercise

“People often fall in the trap of a treadmill for 30 minutes each time they exercise,” says Rachel Cosgrove, owner of Results Fitness in Santa Clarita, California.

“At first it was useful, but then your body becomes accustomed to the routine, and calorie-burning fewer calories.”

To be able to see the results, change one of the factors in your treadmill as the intensity or duration every time I went to the gym. Then replace your overall activity every three or four weeks.

2. Do not be a distraction

If you still can watch TV while doing treadmill, you’re not working hard enough. Instead of relaxing while you run, try doing interval training (exercise intensity varies, but the same pattern of exercises) to enhance the body burning calories and improving your treadmill habit. After heating for five or six minutes with a heart machine, try as hard as possible for one minute, then reduce the intensity for two minutes. Do alternately, and continue for five rounds. Be sure to reduce the lag time every time you break a treadmill.

Intervals alternating between high intensity with low intensity like that, and along with your upgrades, then the intensity can be increased to become increasingly harsh. Rest time could be shortened or in improving the speed without fatigue.

3. Do not hold on to handlebar

When her arm began to take over your body weight from the legs, you burn fewer calories. “If you had to hold on or leaning, do slowly,” said Cosgrove. (Encourage yourself without the help of instructors will also give better results of the exercise for you),

4. Use the degree incline

Set up the treadmill at the position (incline) can increase the activity of pelvic floor muscle strength and litter the back so you will make those muscles stronger and burn more calories. All depends on your fitness level, set the incline angle between 6 percent and 10 percent.

5. Do excess calories

You do not need sports drink during the afternoon, then spend the energy bar (food bars) in the gym, then equip it with a dress rehearsal. Instead, limit yourself to about 300 calories – the same number you burn in exercise time approximately 30 minutes. By adding calories, and you’ll become increasingly slim.

Stress Accelerates Aging

posted in: Habit (Tags: , ) - No Comments

06.09.11 4:18 am

Recent research is trying to open a new insight into how someone who is experiencing mental stress will accelerate the aging.
Women who experience mental stress will result in a chromosome, a part of the cell, in this case, immune cells, will be more rapid aging and death, compared with women who were not stressed in his life.
This was seen in 58 women aged between 20-50 years, who examined the chromosomes of immune cells. 19 of them have healthy children as controls, while the other 39 children who have chronic pain (chronic).
This chromosome can be measured from the age of these cells. The result, women who live in stress, immune cells have an older, equal to an additional 9-17 years of age, compared with women with normal life. The longer a child is sick, the shorter the age of immune cells.
Apparently the old stress will shorten the life span of cells, at least immune cells. And currently being investigated, whether the other body cells are also affected will be the existence of this stress, and how the actual mechanism of the mind (stress) the body’s cells and how far its effects on health. Aging cells had previously been linked to premature deaths from heart disease and infection.