COMBINING STRENGTH TRAINING WITH CARDIO CAN HELP YOU LIVE A LONGER,HEALTHIER LIFE

 Combining Strength Training With Cardio Can Help You Live A Longer, Healthier Life

A few hours of exercise a week can make a big difference.

 Fast facts

    Combining muscle-strengthening exercise with aerobic activity can reduce the risk of all-cause mortality.

    Even a small amount of strength training each week—at least one or two days—can work.

    The most important part of an exercise program is to do things you enjoy so you stick to the routine.

 Aerobic exercise and strength training alone can help you live a longer, healthier life, but combining the two can be even more beneficial new research shows.

Two recent studies, both published in the British Journal of Sports Medicine, found that pairing muscle-strengthening exercise with aerobic physical activity further reduced the risk of death from all causes (except cancer), not just the type of exercise.

The fact that the risk of death appears to be the lowest for those who participated in both types of studies strongly supports the current recommendation to participate in aerobic activities and strengthen muscles, write the study authors.

Although both types of exercise are recommended, data on the mortality benefits of weightlifting-150 minutes of moderate-intensity aerobic activity per week-or 75 minutes of vigorous activity per week, and at least two days of muscle-strengthening per week-are limited. New research is set to change that.

It tells us what exercises we should be doing,-John Osborne, MD, director of Cardiovascular Medicine in Dallas, Texas, told Health.

Here's what you need to know about the benefits of weight training paired with aerobic activity and how to incorporate the two into your routine.

 Strength training and aerobic exercise provide more benefits on their own

For the latest study, published in September, researchers at the National Cancer Institute used prostate and lung data. Colorectal and ovarian cancer screening was launched in 1993. The trial included more than 150,000 men and women between the ages of 55 and 74 collected from 10 different cancer centers in the United States.

In 2006, some participants engaged in weight lifting and aerobic exercise. Almost 100,000 people completed the survey and it was tracked until 2016.

While any amount of exercise can significantly improve overall health, researchers found that those who combined a weekly cardio exercise regimen with one or two days of muscle-strengthening were 41% less likely to die from causes other than cancer during the trial. he doesn't practice much. Those who engaged in aerobic activity reduced their risk by 32%, and those who only lifted weights reduced their risk by 9%.

Cardio is a big focus, and it has benefits, especially if cardio is paired with strength training at least two days a week, says Jessica Gorzelitz, Ph.D., assistant professor of public health. He spoke about Health at the University of Iowa.

Gorzelitz added that the study results showed a significant benefit among the elderly, with an average age of 71. Gender also seems to play a role.

The association was highly consistent across sex, ethnicity, and smoking status, but there was a sex effect. Both sexes benefit, but women more,- he said.

A second study published in BJSM in August showed similar results.

For the study, researchers at Brigham Young University reviewed data from more than 416,000 American adults who participated in the National Health Interview Survey between 1997 and 2014. They tracked how many people died during that window using the National Death Index. They found that a little practice goes a long way.

Compared to people who didn't exercise at all, people who exercised just one hour a week had a significantly lower risk of death.

The benefit increased up to three hours of exercise per week and then slowed down, meaning that exercising more than three hours per week has a small additional benefit, but at least the many exercises have significant benefits.

About three hours of aerobic exercise and strength training twice a week reduced all-cause mortality by 30%, regardless of the age or gender of the participants.

There's very little you can do to benefit yourself, says co-author Arden Pope III, Ph.D., professor of health economics and an honorary fellow of the American College of Chest Physicians for Health.

Current recommendations for strength training and aerobic activity

Although both studies were controlled and relied on self-reported data rather than controlled, the results were in step with federal guidelines on exercise.

Physical activity guidelines for adults published by the US Department of Health and Human Services recommend that people get at least 150 minutes (2.5 hours) of moderate-intensity physical activity each week. If you increase your activity level to high-intensity exercise, you can do just 75 minutes a week.

While 150 or 75 minutes may seem like a lot, the guidelines recommend that you do not cut your aerobic activity at once—you can reduce it to 30 minutes a day, five days a week.

Cardio or aerobic exercise is something that makes you breathe faster and your heart beat faster. Moderate exercise can be brisk walking, pushing a lawnmower, or cycling for leisure. Vigorous exercise strengthens it and can include things like running, swimming, fast cycling, or climbing.

The manual also includes recommendations for muscle-strengthening exercises. At least two days each week, you should work for every major muscle group in your body: legs, hips, back, chest, abs, shoulders, and arms. Using resistance bands, dumbbells or kettlebells, or even your own body weight, strengthens the muscles.

 How combining strength training with aerobic exercise can help prevent disease

For both studies, researchers used what is called "all-cause mortality" to measure how effective two different types of exercise are in increasing longevity.

In particular, it examined the risk of people dying during the study, which could give researchers a better idea of ​​how interventions can help people live longer, healthier lives.

We can't make people die forever, but we can slow down death from common diseases like heart disease and cancer,- said Dr. - causes mortality.

As for the protective benefits of combined cardio and strength training, researchers aren't entirely sure whether both can prevent disease, but according to Dr.

Aerobic activity is definitely good for weight loss, and it's a great tool for treating [many] conditions,- he said. These include high blood pressure, diabetes, liver disease, arthritis, high cholesterol, sleep apnea, and acid reflux.

Aerobic activity increases blood circulation and therefore the amount of oxygen in the blood. This translates downstream to increase insulin resistance and "bad" LDL cholesterol, both of which affect visceral fat - the fat that surrounds the abdominal organs. Excess visceral fat can lead to several health conditions, including heart and liver disease, said Dr. Osborne.

Weight training, on the other hand, builds muscle.

We know that 80% of glucose clearance is mediated by muscle, so things that improve muscle improve glucose processing and blood sugar, says Dr. Osborne. and type 2 diabetes.

Gorzelitz said he is currently investigating how strength training can affect the body's physiology, but the benefits are clear.

We know that people with more muscle mass and less body fat have a lower risk of death,- he said.

 Incorporate strength training and aerobic activity into your routine

No studies have examined how the benefits of different types of exercise, such as running versus cycling or kettlebell training, differ, but experts agree that no particular activity is essential.

The main thing is to move, - said Dr. Osborne. Move as much as possible and as many days a week as possible. Find something that fits your lifestyle and mix it up.

Activities like lifting weights at the gym or doing kettlebells at home or jogging shouldn't be intentional, says Gorzelitz.

Everyday activities such as carrying groceries are considered strengthening exercises, and taking the stairs instead of going up is an example of aerobic exercise. Enjoying exercise and incorporating it into your routine, even if it's a little bit, is the most important thing to help you stick with it, she adds.

If you want to improve your health and live longer, the Pope says you don't need to exercise at all.

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OUR FIRST LINE OF DEFENCE FOR HEALTH IS OUR IMMUNE SYSTEM

 Our First Line Of Defense For Health Is Our Immune System

 

 

Our resistant framework is our body's most memorable line of safeguard against foreign attackers. This is our body's natural defense; without it, we cannot resist microorganisms such as fungi, viruses, parasites, and bacteria.

These health invaders live everywhere, and our 24/7 immune system creates a protective barrier to prevent them from entering our bodies.

If something needs to be hidden, our immune system has a backup plan that sends out lots of chemicals and proteins, and lots of white blood cells, all trying to find and attack the foreign antigen before it has time to reproduce.

A strong immune system helps keep all health problems at bay, from serious illnesses to the common cold. When operating at peak performance, it recognizes and responds to millions of antigens that produce what it needs to destroy.

We were given an amazing immune system that was evolutionarily designed to be healthy,- says Dr. Bruce Polski, MD, from Roosevelt St. Luke's Hospital in New York.

However, when we regularly engage in unhealthy habits/lifestyles, we weaken our immune systems. This dangerous action opens the door for foreign invaders and the consequences are dire.

Simple healthy tactics such as frequent hand washing and avoiding close contact with sick people are obvious solutions that can help prevent our diseases.

Being active in improving our immune system is another.

Here are some tips to help keep your immune system in top shape:

Nutrient Dense Foods -

Vegetables, fruits, and other plants contain natural substances called phytochemicals (natural compounds found in plants) that give them their color and flavor. These phytochemicals act as powerful antioxidants that neutralize free radicals before they can be destroyed. It also serves as a soldier, supporting the immune system and dead cells damaged, protecting the body from damage, and generating new, healthy cells.

All illnesses, diseases, and infections are more difficult to prevent when the body is malnourished/malnourished. It is very good to choose and enjoy food from all food groups, and some protein in each meal and snack.

The right exercise -

The immune system is very responsive to exercise. After eating, it is one of the pillars that contribute to general health and strong immunity. It activates the sympathetic nervous system and increases heart rate, blood pressure, and breathing, making us feel better and more energetic.

It stimulates our circulation, reduces anxiety and stress, and slows down aging, helping us live longer and better.

Recent research at the University of California-San Diego; The School of Medicine found that even 20 minutes of exercise has anti-inflammatory effects on our body, which in turn boosts immunity.

Reduce and Avoid Stress -

Our thoughts affect our health. Long-term chronic stress increases the possibility of disease because it lowers the immune-emotional and mental systems and tears that damage the immune system and our health.

Deep breathing, meditation, and exercise can help reduce the effects of chronic stress.

Adopt a healthy attitude -

Although we cannot control everything that happens in our lives, we can control our emotions/attitudes/responses to it. A positive, positive attitude (seeing the glass as half full instead of half empty) and expressing gratitude every day in all situations strengthens our immune system and increases all chances for positive results.

A smile heals -

Laughter is stronger than our understanding. It boosts our immune system while lowering stress hormones, increasing anti-infection antibodies, and stimulating the release of "happy" endorphins.

As a health bonus, it also works our liver, lowers our blood pressure, improves heart health, and strengthens our T-cells. This is really "the best medicine.

According to Dr. Lee Burke, PH, Pro Loma Linda School of Medicine, The best clinicians understand that there is an internal physiological intervention that is triggered by positive emotions such as good humor, optimism, and hope. Laugh often, free for all.

sleep quality -

Sleep is a key component to being healthy. The amount of time the body uses to rebuild and recover. Its deficiency causes the weakening of the immune system for various reasons. One of the main problems is low cytokine production. Cytokines are proteins released during sleep that target infection and inflammation that trigger an immune response.

Ongoing research shows that people with chronic insomnia are more likely to get sick after being exposed to the virus.

If your sleep cycle is disrupted and your schedule allows, try losing sleep. Taking two naps during the day, one in the morning and one in the afternoon (no more than 30 minutes) reduces stress and counteracts all the negative effects of sleep deprivation on the immune system.

steps

Sunlight / natural sunlight is the main supplier of vitamin D for the body. Vitamin D helps the body produce antibodies, which in turn helps our immune system function healthily.

For example, the main cause of respiratory problems is low vitamin D. A simple walk in the fresh air for about 20-30 minutes in the sun helps the body produce enough vitamin D.

Fresh air and sunshine help us heal.

A strong immune system can't beat us, but it can turn the odds in our favor. Therefore, our first line of defense against many health problems in life is a healthy lifestyle.

Our immune system gets a real boost when we adopt an "Attitude of Gratitude," donate our fitness equipment, enjoy and share lots of belly laughs, and focus on healthy eating!

It is a true fighter when it comes to reducing the chances of getting sick and giving us the extra strength we need to fight invaders that find their way. good thing.

Carolyn Hansen - Health and Fitness Professional

I help clients take control of their health before things get out of hand. I put you in the driver's seat on your journey to find true physical and mental health.

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RESPIRATORY VIRUSES: FIND OUT HOW DANGEROUS COVID,FLU,AND RSV CAN COLLIDE THIS WINTER

 Respiratory Viruses: Find Out How Dangerous Covid, Flu, And RSV Can Collide This Winter

As the days get shorter and the northern hemisphere gets colder, health officials are warning of a perfect storm of winter respiratory infections.

Outbreaks of seasonal diseases such as influenza and respiratory syncytial virus (RSV) have put pressure on the already overstretched NHS. If this epidemic collides with a large wave of COVID, we could face a public health disaster.

Some call this threat "tripleness".

But how can we wait for winter? To try to answer this question, we can look at the latest and current trends in the most common winter infections in the UK.

1. COVID-19

We should begin with the accessible, SARS-CoV-2 (the infection that causes Coronavirus). The UK has experienced several waves of COVID so far, accompanied by behavioral changes, emerging options, and reduced immunity.

Unlike last winter's large outbreak, the new wave is smaller. Despite initial concerns about a significant increase this season, the number of COVID-19 cases is now decreasing. But the pandemic is far from over, and it's unclear what will happen next.

So far, there is mixed evidence that COVID is worse in cold weather. But in the winter months, people stay indoors more and reduce ventilation, giving the virus more opportunities to spread.

In an optimistic scenario, since COVID is 'endemic', a small-scale virus may persist over the winter.

The previous wave of COVID has been driven by single dominant options with alpha and delta in 2020-21 and micron in 2021-22. This time, the "generation" of omicron multiplied around the world, and instead of the current spread, it was caused by a mixture of variants that spread in different countries at different times.

But if a transmissible variant emerges this winter, it could lead to another wave of infections.

Influenza

Seasonal influenza is a respiratory infection caused by four types of virus, two of which (A and B) are common and can cause severe illness, hospitalization, and death, especially in vulnerable people.

 Influenza is profoundly occasional in environments like the UK, halfway on the grounds that individuals stay more time inside. The virus itself seems to prefer low temperatures and low humidity. Unlike COVID, factors such as a weakened immune system and the evolution of the influenza virus lead to persistent outbreaks.

Influenza season usually starts in November, and cases increase from December to March. In some years, the disease is as bad as it was in the UK in 2018.

The flu has responded in a similar way to COVID to non-medical measures such as lockdown restrictions and wearing masks. In the winter of 2020-21, the number of cases is very low. The lower season returns later in the year but is still limited.

There are concerns that long periods of exposure to the flu in our bodies could create an 'immunity gap' that makes us more vulnerable this year.

Australia saw its worst seasonal flu outbreak in five years last winter, coinciding with a major surge in COVID. Although it is too early to see what the 2022-23 season will bring to the Northern Hemisphere, the current virus in the UK is early and large compared to the pre-pandemic years.

3. RSV

RSV is a winter virus that usually causes coughs and colds, but can sometimes cause serious infections such as bronchiolitis and pneumonia.

In the pre-pandemic years, it followed a seasonal pattern, often occurring at the beginning of winter. After a hiatus in 2020-21, more cases were recorded in the summer of 2021. This unusual situation is associated with a loss of immunity.

Seasonal patterns seem to be returning, but many people are in the hospital this fall.

4. common cold virus

The normal virus is brought about by different microorganisms, including rhinoviruses, enteroviruses, and other Corvids.

Like this season's virus, the best Covid breakout generally happens in November, with a top among January and Walk. Rhinoviruses and enteroviruses top in pre-winter as opposed to winter.

The 2021-22 rhinovirus season is similar to pre-pandemic trends, but we are seeing higher numbers this year. Flu is usually mild and most people recover quickly, but severe cases in vulnerable people can put pressure on hospitals.

Take care of yourself

This winter, the UK will face high pressure from respiratory viruses. The seasonal disease is higher due to lack of exposure during pregnancy. In addition, some studies have shown that COVID infection can affect a person's immune system and increase the risk of infection with other viruses.

To reduce the spread of respiratory viruses, we can continue to implement measures such as ventilation, wearing a mask, and washing hands.

We can also strengthen the immune system by eating right and exercising. While we don't have a vaccine for RSV or the common cold, COVID and flu shots are important tools to prevent serious illness this winter.

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8 BEST LOWER AB EXERCISES FOR A STRONGER CORE

 8 Best Lower Ab Exercises for a Stronger Core

Most men are obsessed with getting six-pack abs (or eight-packs!), but many find that even when they try to follow a good strength training program with core exercises, they don't. it managed to get a good meaning in the lower lobe.

In the event that this sounds like you, you're certainly not the only one. The lower abs are more difficult to target with exercise and are often covered by a thicker layer of body fat, making these lean muscles show when you take off your shirt. The saying "Abs are made in the kitchen" is certainly true, and while your diet plays an important role in your body fat percentage and visible muscle definition, incorporating lower body exercises into your workout routine can definitely help you lose weight. abs to finally come out.

Even if you are far from maintaining a low body fat percentage, strengthening your lower abdomen can improve your performance and reduce the risk of injury. With that in mind, read on for some of the best exercises.

Planks are a great core-boosting movement, and this variation targets the lower abs and core.

Low Plank With Alternating Leg Lifts

Equipment: None

Answer: 25

Settings: 3

Execution:

Instead of lifting the weight with your hands, push your hips down with your elbows below your shoulders. Ensure your body is in a linear position from your head to your heels.

Inhale, pull in your stomach and pull your belly button into your spine.

Lift one leg slightly off the ground, bend your knee and pull your knee up and to the side like a frog.

Cross your legs in slow motion.

Clamps are oppositely weighted

Reverse crunches are one of the most effective exercises for the back. The key is to squeeze your lower abs and keep your lower back in full contact with the ground (don't slouch). Beginners can skip weights, but as you get stronger, add ankle weights or a small medicine ball between your knees for an extra challenge.

Equipment: ankle weights or small medicine balls

Answer: 25

Settings: 3

1. Lie on your back with your hands perpendicular to the floor, knees bent 90 degrees in the air, and your spine parallels to the floor in the air.

2. Place your hands at your sides and squeeze a small medicine ball between your knees.

3. Pull in your belly button and slowly lower both legs towards the floor, keeping your knees bent and your abs tight.

4. Press your shoes to the floor and, using only your core muscles, lift your leg back to the starting position and lift it slightly towards your chest, holding the medicine ball between your knees.

5. Complete 25 slow reps.

Broken twice

double crunches can be considered a hybrid between regular crunch and reverse crunch, making it one of the most underrated exercises in terms of efficiency and effectiveness.

Equipment required: none

Answer: 15

Settings: 3

Execution:

1. Lie on your back with your knees and hips flexed at 90 degrees, with your thighs parallel to the floor in the air.

2. Place your fingertips on your temples or elbows by your side.

3. Inhale, and pull your belly button towards your spine.

4. Lift your elbows off the floor while squeezing your lower abs and bringing your knees to your elbows.

5. Slowly return to the starting position.

Thumbs up

The toe tap is a double squat extension with more benefits. Target the abdominal wall (lower abs, transverse abdominis, external obliques, and internal obliques) in a complete, dynamic motion. This is a great core exercise because it teaches multiple planes of motion to work together.

Equipment required: none

Answer: 12 per foot

Settings: 3

Execution:

1. Lie on the floor with your legs straight in the air and your hands above your head.

2. Squeeze your core and pull to one side, reaching across your body to touch your opposite leg. Keep your hands under your ears.

3. Without touching your hands, return to the starting position (swirl for extra challenge).

4. Take sides with each agent.

Stability point and load

This complex exercise works your entire body by targeting the lower abs. In a special variation, put your feet on the stability ball and pull your abs to balance and balance your body so you don't run off the ball. Add something between bursts using the kernel more. As you get stronger, you can move into a squat, keeping your knees straight.

Equipment needed: stability ball

Answer: 15 per foot

Settings: 3

Execution:

1. Stand behind you on the stability ball with your hands slightly shoulder-width apart and your feet in contact with the ball.

2. Continue your training and abs, make sure you use good form and can lower your chest without touching the floor.

3. You return to the starting position, engage your glutes, hip flexors, and your abs rotate the ball towards your hands to pull your knees towards your chest before moving into the second rep.

4. Open your legs and return to the starting position.

5. Complete another push.

6. Shipping and handling. Progress to the top (straight hammer) as you master.

Climbers in the medicine ball

Mountain climbing is a great low-impact workout for men because it will work your abs, glutes, legs, and shoulders while burning some calories and getting a quick cardio boost. You can put your hands on the floor or increase the challenge by changing the standard push-up position for a narrow grip on the medicine ball. By doing so, you will reduce your support and increase your base-to-shoulder ratio. Remember to keep your heart and body in good condition.

Equipment required: none

Answer: 60 seconds

Settings: 3

Execution:

1. With your core and glutes put your hands on both sides above the medicine ball, which should be in the middle of your chest, or you can put it on the floor if you have less. believe in your core strength.

2. With your weight in your hands, alternately bend each knee and bring your legs under your chest between your hands, then return to the starting position.

3. Go as fast and hard as you can for 60 seconds.

Medicine Ball Jackknife

This compound movement works your upper and lower abs, and you'll also engage your shoulders and rhomboids, including the medicine ball.

Equipment required: none

Answer: 25

Settings: 3

Execution:

1. Hold a medium-weight medicine ball with your legs extended straight out in front of you, and arms extended straight over your head.

2. Keeping your knees straight, pull your abs to stand in a V position with your lower body and the entire upper body bent at the same time. With your knees straight and arms straight, hold a medicine ball above your head.

3. Pull your body and shoulders back and lower your body using control.

4. Don't let your legs or upper body rest completely on the floor; rather, roll up the floor in an extended position and then "V." Take it out.

5. 15 repetitions.

Touch the thumb of the ship

These lower ab exercises look easy, but after a few reps, you'll feel the burn. Boat Pose, a modified yoga movement, builds core strength and balance while encouraging good posture and synergistic support and control from the lower back and back.

Equipment required: none

Answer: 10

Settings: 3

Execution:

1. Bend your knees and sit on your tailbone. Extend your arms in front of your body.

2. Keeping your body in a "V" position, slowly lean back and lift your feet off the floor.

3. Hold this position for 3-5 seconds and reach your feet.

4. Return to the boat pose.

5. Continue moving your upper body from the "V" position to the toe position.

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TIPS FOR STAYING HEALTHY AFTER FIFTY

 Tips For Staying Healthy After Fifty

 

Eat a little less than you actually do. Gently squeeze the air out of your system by applying slight pressure to your abdomen.

Air in your system can cause many problems. So you have to be forced to stay nice and nice.

As you know our body is made up of five elements namely water, earth, air, fire, and Akash (sky) to some extent. When this setting is broken, some or other problems will occur.

An organized life keeps you away from such problems. Therefore, it is in our interest to follow the established process.

A regulated lifestyle is full of limitations. Early rise, early sleep, early breakfast, early dinner, regular exercise, and selective diet.

Since we focus so much on expelling air from our digestive system, it is natural to avoid gassy foods.

Finally, avoid certain grains, vegetables, fruits, and other foods that cause gas in the digestive system.

To keep digestion smooth and healthy, we should avoid drinking water while eating because the acid produced by the glands to digest our food interferes with the digestion process.

When we wake up in the morning after being refreshed, we can walk as much as possible or do several exercises at once.

Keeping our age in mind, we need to refocus our yoga practice. Our main concern should be getting gas out of our system.

After eliminating the gas, we can drink a glass of warm or cold water and not take anything for at least half an hour.

We focus on health until the age of 50, because this is the age when people often take their health carelessly and are used to eating spicy, fatty, and fried food with little concern for their health.

Stomach exhalation must be done very carefully. Pressure must be applied very gently so that the contents of the stomach do not spill out.

At breakfast and lunch, we should take restrictive foods as mentioned above.

The expulsion process should not take place more than two hours after the meal. Regular exercise will give you an idea of ​​how much pressure is needed to expel gas from your stomach. The procedure can be repeated after a short interval until the desired result is achieved.

It should be remembered that the forced expulsion of this air will be carried out through the belts in small parts.

As we know, digestion is a biochemical process. Water and gases received as byproducts are consumed by our body, and the excess amount is removed from the system. Water, along with other toxic substances, flows as urine, and gas or air passes naturally through the wind.

You should eat to live and not live to eat. Keep your stomach light and you will always feel strong and energetic. On the other hand, eating too much will make you sluggish.

So you have to be patient and keep doing it from time to time instead of making it a habit.

First, let's talk about some measures to take when you have pressure in your stomach. Most gas occurs in the upper part of the stomach. If we press a little on the stomach while swallowing, the air will come out of the tongue in small pieces. Continuous breastfeeding will help flush enough gas out of your system to make you feel lighter.

A consistent lifestyle, a balanced and healthy diet, and a little exercise will not let you suffer in life but will give you a long and healthy life that your members can see.

Since the stomach is a delicate organ, we must be very careful when using this process to expel air from our system, and any excess pressure on it can be problematic.

However, I would recommend a morning exercise plan aimed at warming up the body and internal organs, as well as expelling air from our system, for people over fifty years of age.

As for the training department, I don't want to interfere with what training plan I want to follow. That way, you can follow the training plan that works best for you.

Our regular exercise routine should not be strenuous or intense and should be easy. Also, if we circle the right hand four times, we must also circle the left hand four times.

This beginner workout plan will be in addition to the regular workouts you want to do regularly.

This routine is very easy to follow. It doesn't take 30 to 45 minutes. In all positions, ie lying flat, lying on your back, and lying on your side, there is nothing to do.

Presently we should keep our eyes on extracting the air from our framework. There are three positions we can take the air out of our system.

During this procedure, sometimes you have to stretch your stomach, sometimes you have to contract it, sometimes you have to push your stomach up and sometimes you have to push it down.

You will need to throw, twist, turn, bend, stretch, and do all kinds of internal acrobatics to get the air out of your system, but always use moderate force or pressure without putting pressure on your abdomen. You can also learn your own techniques and positions to suit your goals. But make sure that such exercises can only be done on a hard bed or cotton mattress. Do not use foam or soft mattress

This stretch will warm the internal organs of our body.

Position 1 is followed by positions 2 and 3 when we lie on our backs and side to side on our left and right sides respectively.

We must put our hands on the chest and control the whole body weight so that it does not fall on the stomach. When we reach this state, we can start the process of expelling air from our system by sucking our stomach up. Air will be expelled through the mouthpiece every time you eat. So we can slowly get the air out of our system.

In the first case, for example, when we sleep on our backs, we must take certain measures. In this case, because of our weight, our stomach is very pressed to the bed, and there is a chance of spilling the contents of the stomach into the mouth.

When you reach this position, press your hand slightly on your stomach and suck your stomach at the same time. Air will come out through the mouth like a belt. Our stomach can be compared to a balloon. You will find that a heavily inflated balloon softens over several days because its walls lose elasticity due to constant air pressure. After a few days, if we open the mouth of the balloon, we find that not all the gas comes out, and some remains inside the balloon due to the stretching of the wall.

At fifty years old, our stomach resembles an extended inflatable. The reason we don't want to eat anything is that it is filled with air and the stomach is already tight. If the intra-abdominal pressure increases significantly, you will often find people hugging and then embarrassing themselves.

We keep eating something or the other all day, so the gas level in the system will increase and problems will arise. If we develop a little technique to get the air out of our system every now and then, we can be nice and nice and save ourselves as much embarrassment as others like us.

I found that this method of passing gas involuntarily, unlike the belt, is not easy to manipulate once you get used to it. In addition, you always feel active, energetic and light and you never feel Mooy or tired.

When our stomach is empty, we need to expel air from our system.

Now, let's discuss the remaining two positions as a side. In both positions, whether you are on your right or left side, you must bring your knees to your chest as much as possible. Then put your right hand on your left side and your left arm, and if you lie on your right side between your chest and your legs, the pressure or force used to expel the air from our system should be moderate and never. Using too much power can cause problems.

Last but not least, you must have strong willpower and a lot of patience, and belief that you will achieve what you want and nothing can stop you from moving forward.

I hope this exercise pattern works for you and helps you avoid the problem of excess gas in your system.

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11 FOODS TO IMPROVE YOUR BONE STRENGTH AND JOINT HEALTH

 11 Foods To Improve Your Bone Strength And Joint Health

 

As supplements like collagen and glucosamine grow in popularity, many of us are quickly learning that we don't have to live with the pain of weak bones and stiff joints. While certain supplements can help maintain bone and joint health, the key to maintaining a strong body starts in the kitchen. A balanced diet that focuses on essential nutrients is the first step towards pain-free cycling and promoting bone and joint health.

What nutrients are important for bones and joints?

It takes more than a glass of milk to protect your bones and joints from the normal wear and tear that comes with aging. Consuming the following amounts of nutrients each day can protect your joints in the long run.

Calcium: This mineral serves many purposes in the body, but it's especially important for strong bones, says Anthony Koury, M.D., an orthopedic surgeon at the University of Toledo Medical Center. It is not a nutrient that occurs naturally in the body and must be consumed through food. Adults need 1,000 milligrams of calcium each day.

Vitamin D: Calcium is essential for the absorption, and people who are deficient in this vitamin can have soft bones and even deformities, Koury says. The suggestion for vitamin D is 600 IU (global units) each day.

Collagen: Found in the connective tissue of animals, collagen is the most abundant protein in the human body. It is tracked down in the skin, muscles, bones, and ligaments and is a supplement contemplated to help joint wellbeing and treat joint pain torment. There is no daily recommendation for collagen, but for those who eat a lot of meat every day.

Vitamin C: This immune-boosting nutrient aids in collagen synthesis. In addition, vitamin C stimulates bone-forming cells, and vitamin D increases the ability to absorb calcium,- says Koury. Vitamin C recommendations vary from 75 to 120 milligrams depending on gender and pregnancy status.

Omega-3s: These healthy fatty acids have been shown to reduce inflammation levels in the body. Since running is a common cause of acute inflammation, eating optimal levels of omega-3 can protect your joints. There's no recommended daily amount of omega-3s, but the National Institutes of Health recommends 1.1 grams of ALA (alpha-linolenic acid—an essential fatty acid that your body can't make on its own). ALA for women and 1.6 grams for men.

Magnesium: 60 percent of the total magnesium is stored in the bones, and not getting enough can lead to osteoporosis. It also plays an important role in activating vitamin D.

Vitamin K: This nutrient is a transporter for calcium to reach the bones. Adult men need 120 micrograms (mcg) of vitamin K per day, and women need 90 mcg.

Fortunately, this nutrient is not difficult to find. Add these 11 foods to your weekly diet for benefits.

1. Turmeric

This lively yellow pepper smell contains a compound called curcumin, which has powerful anti-inflammatory properties. Curcumin has been studied for its joint health potential, and studies show that it can help symptoms associated with arthritis. You can add turmeric to everything from scrambled eggs to roasted vegetables.

2. Bone broth

Because bone broth is made from boiled bones, it is rich in collagen and protein. Many people use it as a base for soups or sauces, and some choose to drink it as hot tea.

3. Cut

This purple gem contains potassium and magnesium, as well as vitamin K, says Amy Gorin, M.S., R.D.N., nutrition and nutrition partner at New York-based Sunsweet. Research in the journal Osteoporosis International shows that eating five to six servings of crab a day can prevent bone loss, Gorin added. Even if dried crabs are not on your daily list, try eating them as a snack or using them to sweeten baked goods.

4. Fortified milk

Everyone knows that calcium in milk is good for the body, but fortified milk is also one of the rare dietary sources of vitamin D, says Gorey. Gorin: Getting enough vitamin D can help prevent hyperparathyroidism, which can lead to osteoporosis, joint pain, and other blood problems.

5. Tofu Sumedang

Why don't you eat milk? That's right because one serving of tofu contains less than half of your daily calcium needs. As a bonus, studies show that eating soy can reduce joint pain. Tofu is easy to cook and takes on the taste of any sauce or marinade.

6. Blueberry fruit

These dark and sweet fruits are packed with two beneficial nutrients - polyphenols and vitamin C. First, studies show that the polyphenols in blueberries can reduce joint pain from osteoarthritis. One serving of blueberries (one cup or one cup) provides 16 percent of the daily vitamin C needed for collagen production.

7. Bell corner

Vitamin C is usually synonymous with oranges, but one medium bell pepper contains more than a day's worth of this vitamin. In addition to stimulating collagen, vitamin C is also an anti-inflammatory antioxidant. These two things combined make this veggie ingredient great for joints.

8. Sweet potatoes

Sweet potatoes are loaded with magnesium and potassium, two important nutrients for bone health. Magnesium activates vitamin D, so low levels can affect bone health, says The Whole Foods Cookbook: 100+ Recipes to Nourish Your Body by Elizabeth Ann Shaw, M.S., R.D.N. In addition, potassium helps neutralize the acid in the body, causing calcium to leach from the bones.

9. Bok Choy

Bok choy (and other dark leafy greens) are a great way to get more calcium in your diet without dairy, says Wah. In addition, leafy vegetables are a good source of vitamin K, which helps in bone formation.

10. Mushrooms

Mushrooms are one of the few dietary sources of vitamin D, and one study found that eating white button mushrooms may be as beneficial as supplementing with vitamin D. As an added bonus, using mushrooms as a substitute for beef has proven to be a great way to reduce calories in your diet.

11. Sardines

Although they may not be the most popular food, sardines contain inflammation-fighting omega-3s, bone-building calcium, and vitamin D on the side, and whether you love them or hate them, you can't deny that these little fish pack a punch. nutritious beats. Try it on seeded bread, like the Scandinavians do, or add it to a salad. On the off chance that you truly disdain sardines, salmon is a decent other option.

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CHILDHOOD OBESITY AND CARBOHYDRATE INTAKE: A RETROSPECTIVE STUDY

 Childhood Obesity And Carbohydrate Intake: A Retrospective Study

 

 Any reasonable person would agree that we as a whole realize obesity is an issue in this country. Sometimes we can deny how big this problem is, but if you pay attention and see, you will realize that we have an epidemic on our hands. This will cripple our nation in terms of rising healthcare costs, unemployment, and a general lack of happiness and vitality in a person's life. Not only expensive but just sad.

Worse still on the horizon are the thousands of children who are now facing this terrifying scenario at a young age. Kids are currently being determined to have pre-diabetes, hypertension, and excessive cholesterol. This is often directly related to their weight. And not only big children. Children as young as 3 or 4 years old see these high numbers in laboratory results. The inquiry is: what do we do in this situation?

After secondary school, I worked for some time at a WIC (Ladies, Babies, and Youngsters)clinic. My job is to advise parents with high-risk children and pregnant women about healthy eating. For some, it was the only time they ever received an education. It was a rewarding experience. Unfortunately, we often see that young children quickly climb the growth curve. The system will flag these people and remind them to discuss ways to reduce calories every time. Switching to low-fat milk, reducing portion sizes, or drinking less water is recommended. Sometimes this response works, and sometimes it doesn't. To be honest, we don't always know what the right solution is. The main goal is how to make parents understand that things need to change. A simple instruction like "eat healthily" is not going to cut it.

That is the reason this new review that came out late grabbed my eye. It brought me back to those WIC days and made me think about how I would approach these clients differently if I knew how to provide more direct and positive counseling with specific health outcomes. You see, people often forget that when you work in healthcare, tips are simple and easy to remember. I'm not saying individuals are foolish or indifferent, yet they ought not to be in my office on account of their inclinations and wants. They had to be there, so I held them for a few minutes. If we can convince them simply and firmly with a solution that will work, that's a message that works.

So back to studying. The main goal is to determine whether changes in the type of sugar consumed, or changes in the total macronutrient or caloric content can affect key biochemical markers of health. Some markers to look at before and after meals include fasting blood glucose levels, insulin levels, cholesterol levels, and the liver enzymes AST and ALT.

The research design is as follows. They recruited a group of children aged 6 to 18 with a high BMI and at least one other comorbidity (hypertension, hypertriglyceridemia, fasting blood glucose, hyperinsulinemia, alanine aminotransferase, or severe acanthosis nigricans) and assessed their macronutrient intake. and calorie intake. The goal is to remain stable throughout the exercise and the weight.

On day 1 of the study, a fasting blood sample and an oral glucose tolerance test were performed. After that, they should start eating only the food provided by the clinic. These foods meet the exact macronutrient intake mentioned earlier. The only changes are replacing added sugars, usually with fructose, and replacing other types of carbohydrates with things like bagels, grains, fruit, pasta, and bread. The amount of dietary sugar and fructose was reduced to 10% and 4% respectively. Is it enough to see a change in overall health?

CHILDHOOD OBESITY AND CARBOHYDRATE INTAKE:

As I'm sure you can guess, it had a significant effect. Not in 3 months, not in 1 month - in 10 short days. So this research quickly caught my attention. If this is true, I think (and I hope future studies will continue to confirm), this is a direct and easy message to give parents and older children. Cut back on added sugar, eat other types of carbohydrates (with colorful portions, of course) and watch your risk of diabetes and cardiovascular disease increase.

It is also interesting to note that the participants in the study had trouble keeping their weight very stable, meaning they lost a small amount of total weight, which the researchers noted could shed some light on the latter results. With nutrition, you have to wonder in the real world, but if you need to monitor your macronutrient intake, weight loss is not just a natural product of changing the type of carbon you consume.

I won't dive into the exact numerical findings here, but you can study them for yourself using the links provided at the beginning of this article. Also worth reading a.

This is a take-home message. The types of carbohydrates we eat are important, and they certainly are important for children. Added sugar should be eliminated from our diet. I'm not saying vegetables and grains are the answer, but we can't ignore what refined sugar has done to our diet, especially in the foods and products offered to our youth. For those of us in public health, we can use this study as a clear example of a simple and tangible way to change the health of others. You can't solve every problem, but you can empower clients on their path to better health.

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