Choose Exercise To Improve Your Health

What if by chance, someone walked up to you one day and asked you if you would like to be thinner and be able to live a longer life. What would your answer be? Hopefully the answer would be yes. This almost sounds like it is too good to be true, but it is and the key to achieve this is through exercise. Much research has been done and it is a proven fact that exercise is the key ingredient to living healthier and longer.

When you exercise on a regular basis, it not only helps you to lose weight, it reduces your risk factor for several chronic diseases and other medical conditions. You must be able to find some type of exercise that you enjoy and fit it in to your daily routine schedule. The benefits of daily exercise will be a long and healthy life.

It is a proven fact that the more exercise you do, the more benefits you reap from it. It does not make any difference what age you are, as exercise benefits everyone who does it. How long should your daily exercise workout be? According to several studies, you should strive for one hour each and every day. You are not required to do the whole hour at once. It can be broken up into increments and you still receive all the health benefits from it as long as you do it!

When you are on a weight loss program, physical exercise plays a major part in it because it allows you to lose as much body fat as possible while maintaining your muscle mass. As previously stated, exercise has many other health benefits and it can help prevent or improve many conditions.

One of these conditions is heart disease. Regular exercise can strengthen your heart muscles and it can lower your blood pressure. It can also increase your good cholesterol and lower your bad cholesterol along with helping your blood flow which in turn helps your heart to operate properly. This helps to reduce the risk of stroke, high blood pressure and other heart diseases.

Researches have concluded that regular exercise reduces your risk of having a stroke and dying from it. They found that people who did moderate exercise, were 20% less apt to have a stroke then people who did not exercise.

Another benefit from exercise, is reducing your risk for type II diabetes. This is a disease that is increasing at an alarming rate. There are over 17 million Americans suffering from this disease. By physical exercise, you can lose weight and help prevent or control this condition. It also helps to improve your blood sugar and cholesterol levels and helped control your blood pressure and these are all important factors for people with type II diabetes. In a study performed by the school of public health, it was found that by walking one hour a day , it could reduce the risk of developing type II diabetes by 34%.

If you suffer from back pain, then exercise can benefit you also. It can help manage your back pain or prevent it . You need to get yourself into a fitness program that strengthens your muscles and increases your flexibility. The key to guard against back pain is to have good posture and a strong abdomen.

Exercise can also prevent some women from developing osteoporosis. They can strengthen their bones by walking, lifting weights, jogging , or stair climbing and this greatly reduces their risk of developing this disease.

These are just a few of the benefits that you can get from regular exercise. If you are considering making a positive change in your lifestyle, then please visit my weight loss web site where you will find some of the greatest weight loss ebooks and fitness programs available on the internet today, all designed to help you live a longer and healthier life.

Regrow Thinning Hair Naturally

Hair seems to be one of those things that most guys take pride in. But what can a man do if his hair is starting to fall out or has fallen out to a certain degree? You will find a lot of natural hair remedies. The natural remedies are safe and risk free. If they do not work for you, you do not have anything to lose because it would not do any further harm to your hair.

1. Massaging the hair and scalp with oil is said to be the best natural remedy for regrowing thinning hair. For hair massage, you can either use olive oil or a mixture of rosemary and jojoba oils. Other than this, even almond, castor and coconut oil are said to be good for hair. Before applying the oil, heat it first and then directly apply on the scalp, gradually moving towards the hair. To ensure hair regrowth, massage your scalp vigorously, especially on the areas where you are experiencing hair loss. It will be good if you can leave the oil on your hair for the whole night. However, if this is not possible, apply the oil and let it stay for half an hour to one hour, before you wash it off with a good shampoo and conditioner. Hair oil massage should be done at least three times a week to achieve best results.

2. India has produced some very interesting hair loss remedies, many of which involve nuts, berries, leaves and eggs. For instance, taking the uncooked yolk of one egg and massaging it into your scalp is known to help hair loss. Keep the yolk on your scalp for about an hour before you wash it off. The healing qualities found in the egg are said to stimulate the hair follicles and recharge hair growth. Another treatment involves applying castor oil to the scalp and roots of the remaining hair. Do not put the castor oil on the hair itself, just the root and the scalp. Wrap a cloth or newspaper around your head and leave it on throughout the night. Wash it off when you wake up in the morning.

3. Men can benefit from various remedies aimed to treat the thinning of their hair. Two of such remedies you can probably find the ingredients to right in your kitchen are honey and lemon juice. They seem to work wonders for the growth of men’s hair when used together.

Massaging a mixture of the two together into the scalp and washing away a half hour later helps to not only treat dandruff which can lead to severe hair loss, but it also cures excessive dryness of the hair and prevents further loss.

4. Nutritional deficiency can lead to hair thinning and slows or even stops regrowth. Iron, vitamins, and minerals promote healthy hair growth and without them, the hair can weaken and the hair follicles may become damaged which can lead to hair loss. Eating healthy and staying well hydrated is important to healing the hair and scalp back to health. Drinking at least 8 glasses of water a day will keep your body nicely hydrated. A word of caution about excessive vitamins intake: certain vitamins, such as Vitamin A, if taken more than the recommended daily intake can cause hair loss as well as other health risks. For instance, if you are taking Vitamin A supplement, the recommended daily intake should not exceed 5,000 IU daily for adults. The best approach is to spread the foods you eat in good proportions. Your health physician can better assess your overall nutritional deficiencies and recommend the right vitamins and diet plan.

5. In your endeavor of how to naturally regrow lost hair, you can also try some home remedies that have been proved to be quite effective. One such method is to use the mixture of cinnamon and honey on your hair. Take cinnamon in a mixing bowl, add honey to it and mix them with olive oil to make a paste. Apply this paste on the entire hair, including on the scalp and rinse it off after fifteen minutes with shampoo. Another natural method of regrowing lost hair is by using aloe vera gel on the scalp directly. Drinking aloe vera juice is also said to help in the regrowth of lost hair. Rubbing the scalp with onion or garlic is also believed to be a good home remedy to regrow thinning hair naturally.

Great Tips to a Better Sleep

Many Americans are having difficulties falling asleep at night. Instead of sleeping and dreaming they roll around in their beds trying to fall asleep. The result usually is people not rested enough in the morning and tired all day. This results in stress and less performance on the job or at home. We have developed a list of 6 powerful tips that have helped us to achieve better sleep.

1) Room temperature: Keeping the temperature in your bedroom at 70 degrees Fahrenheit or below is recommended. Too often an overheated bedroom is causing sleep problems. Scientific studies show that the body can better relax with temperatures at 70 degrees or slightly below.

2) Reduce caffeine. A recent study showed that caffeine is not metabolized efficiently and fast enough at night. The effects of caffeine last much longer than most people expect. The result is difficulty falling asleep. Studies have shown better sleeping patterns if no more caffeine is consumed after 6.00 PM.

3) Avoid alcohol. Alcohol will keeps the body from reaching the deeper stages of sleep, where the body does most of its healing and resting. The result of drinking can be a very light sleep or difficulty falling asleep in general.

4) Beds are for sleeping. If you are used to watch TV in bed or even work while being in bed, you may find it much harder to relax and to fall asleep. Remove the TV and do not work in bed. Sleep requires your brain to slowly shutdown and any distraction will cause sleeping problems.

5) Go to bed at around the same time every day. Don’t change your bedtime back and forth. Having a certain schedule developed it will be easier to fall asleep pretty much at the same time every day. A recurring schedule will help your body to get into a sleep pattern and make it easier to fall asleep.

6) Remove the alarm clock from your view. Starring at the time will only create the feeling that you have to sleep, but you are not. These worries will make things even worse. Losing the feeling for time by not seeing the actual and how long you have been awake has shown to improve healthy sleep.

Health Benefits of Massage Therapy

Massage therapy is a wonderful way to relax. When you’re getting a deep massage, it’s so easy to let the worries of the day just slip away. Beyond simple relaxation, however, there are also many health benefits to getting regular massage. Here are just a few to consider.

1. It reduces anxiety. A tense body and a tense mind tend to go hand in hand. Relax one, and the other goes along with it. Anxiety can cause a plethora of other health problems if let untreated, so a regular massage treatment is an excellent idea in maintaining mental health. Before anxiety builds up to an unmanageable level, much of it can be released through massage.

2. It reduces back pain. Several studies have shown that massage can be very useful in treating back pain. Much of that back pain comes from simple back tension, which is not only uncomfortable in itself but also may cause you to hold yourself in an unnatural way, attempting to ease the tension but accidentally contributing further to it. Reduce that tension with massage, and the back can relax and function the way it was meant to.

3. It improves circulation. The pressure of the masseuse’s fingers on your body focuses on moving blood through congested areas, as well as flushing lactic acid from the muscles to help improve circulation overall. Improved circulation helps to relieve fatigue and coldness.

4. It is helpful for expectant mothers. Prenatal massage has been shown to be associated with shorter, easier labors, as well as better health in the newborn. The recommended form of prenatal massage is the Swedish massage because of its focus on improved circulation. Circulation can be a concern during a pregnancy, as hormones and physical space have both shifted, and a Swedish massage can do a lot to alleviate the discomfort.

5. Improve joint flexibility. Massage therapy is excellent for those who suffer from arthritis or other issues with stiffness or pain in joints, increasing range of motion gently and comfortably. Massaging of the muscles, tendons, ligaments and joints can also help to stimulate the body’s production of natural lubricants, easing joint paint overall.

6. It can ease pain for those suffering from chronic pain, especially fibromyalgia (often abbreviated FM). There are special types of massage used for dealing with FM, and they have been found to be very advantageous, often more than typical painkillers. In addition with addressing the physical aspect of chronic pain, a massage’s psychological and emotional component also helps to alleviate the depression or anxiety felt by many of those diagnosed with a chronic pain disorder.

7. It can reduce migraines. This is due in part to the fact that some migraines are stress-induced, and, as stated before, massage therapy helps to relieve stress and anxiety. Non-stress-induced migraines can also be helped by massage, however. Massage relieves physical tension in the neck, jaw and back, all of which contribute to migraine pain. Relieve the tension, and the pain lessens or goes away entirely.

Ways To Build Collagen Protein

If you are wondering how to naturally produce collagen protein within your body, you need only supply the necessary tools. You can do that by eating the right foods, taking nutritional supplements or applying a nourishing cream. You might even want to do all three. So, here’s a look at each one.

Eating Right

Collagens are the main proteins found in connective tissue, throughout the human body. Think of any organ or bodily system and some part of it, or something that helps to hole it in place, is composed of that connective tissue.

The connective tissue that is most important to the skin’s health and appearance is found in the dermis layer, approximately 4-5 layers beneath the skin’s surface. We usually refer to them as the skin’s elastic fibers. They can become deteriorated or damaged by disease, age, free radical damage and inflammation. The production of new fibers naturally declines with age.

Here’s how to naturally produce collagen protein within the body. Eat more protein-rich foods and be sure to get enough vitamin C. Many “diet doctors” recommend fish, especially salmon, to improve the skin’s firmness and reduce wrinkles. But, without vitamin C, the elastic fibers will be weak. If you’re not a big fruit eater, be sure to take a supplement.

Nutritional Supplements with Proven Benefits

Vitamin C is not the only supplement important to the skin’s health. Research has shown that a fish oil supplement improves the skin’s firmness by 10% over the course of three months. Supplements containing fish and soy protein have been shown to improve the skin’s structure and firmness, as well.

It is difficult for researchers to determine if supplementation is a factor in how to naturally produce collagen protein within the body. But, they can measure the effect of nourishing creams.

Nourishing Creams

After the application of creams containing bioactive keratin, another kind of protein, researchers have seen a 40% improvement in the skin’s firmness after only 18 days of use. Keratin is a protein complex that includes amino acids, copper and zinc. This complex has been shown to stimulate the production of new cells and fibers.

Researchers have concluded that the use of keratin-rich creams is how to naturally produce collagen protein and elastin, the other primary component of the skin’s elastic fibers. Because keratin creams stimulate the production of new cells, it improves the skin’s thickness, making it harder to damage.

As mentioned above, skin cell production and the production of elastic fibers decreases with age. Those are two of the causes of an age appearance. One of the other primary causes of wrinkles, sagging, age spots and similar issues, is free radical damage.

You may have heard of free radicals, because scientists are constantly talking about the molecules. The body’s natural defense against free radical damage is the antioxidant.

Make no mistake about it. Using antioxidant-rich creams might not be how to naturally produce collagen protein, but it will help reduce wrinkles. Now that you know a little more about the skin’s cells and fibers, you might want to learn about the importance of antioxidants. Your skin can look younger. There’s no doubt about it.

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