Exercise and Chronic Illness - Know The Facts

 Exercise and Chronic Illness - Know  The Facts

People with long-term illnesses may have questions about exercise. How often should I exercise? Which sports are safe? Learn the basics of exercise and long-term illnesses.

People with long-term diseases, also known as chronic diseases, need exercise. Exercise can help fight long-term symptoms and improve your overall health. Long-term conditions may include heart disease, diabetes, depression, and back and joint pain.

It is important to consult your doctor before starting to exercise. Ask your care provider what exercise you should do and how to do it safely.

How can exercise improve chronic disease?

Regular physical activity can not only help prevent many long-term illnesses, but also help improve the lives of people with those conditions. The complete program includes exercises to increase heart rate, strengthen muscles and maintain joint mobility.

Exercises that increase your heart rate are called aerobic exercise. It helps improve heart health, endurance and weight management.

Strength training, such as weightlifting, can improve muscle strength. Strength training can make your everyday life easier. It can reduce the loss of muscle strength caused by the disease. And it helps keep the joints stable.

Stretching and other flexibility exercises keep your joints moving and functioning properly. Balance exercises may help reduce the risk of falling.

Another important part of exercise, especially for the elderly and people with mobility issues, is balance. Balance exercises may prevent falls and reduce fall-related injuries. Tai chi, walking backwards and practicing standing on one leg are examples of exercises that can improve your balance.

Here is how exercise can improve some diseases.

* Arthritis: - Exercise reduces pain, strengthens the muscles around the joints, and reduces joint stiffness. It can also help improve movement and improve the quality of life of people with arthritis.

*Asthma: - Practice frequently helps control the recurrence and seriousness of asthma assaults.

Low back pain: - Aerobic exercise is a regular exercise that increases your heart rate without stressing the body. It can restore muscle strength and improve muscle function.

Abdominal and back exercises, also known as core strengthening exercises, can help reduce symptoms by strengthening the muscles around the spine.

* Cancer: - Exercise can improve the quality of life of people with cancer. It also helps improve your fitness. It can also reduce the risk of death from breast, colorectal and prostate cancer.

* Dementia: - Exercise can further develop thinking abilities in individuals with dementia. People who exercise regularly have a lower risk of dementia and learning and thinking problems.

*Depression and Anxiety: - Regular exercise can help improve both of these symptoms.

* Diabetes mellitus: - Regular exercise helps lower blood sugar levels. Exercise can also help control weight and increase energy. For people with type 2 diabetes, exercise may reduce the risk of death from heart disease.

*Heart disease: - Regular exercise helps your heart. Exercise may reduce the risk of death from heart disease. And it can reduce the risk of heart disease.

*Osteoporosis: - In this case, the bones become thinner and weaker. Certain exercises, such as brisk walking and weight lifting, can help build strong bones and slow bone loss.

What kind of exercise is safe?

Your healthcare provider may suggest exercises to relieve pain and increase strength. Depending on your symptoms, you may not be able to do some exercises at all or during exacerbations. Some people may need to consult a physical therapist or occupational therapist before starting to exercise.

For example, a person with back pain may choose exercises that increase their heart rate without putting stress on their back. Walking and swimming are also good options.

For people with exercise-induced asthma, it is important to have an inhaler during exercise.

For people with arthritis, exercise depends on the type of arthritis and the joints involved. A health care provider, such as a physical therapist, can help you develop an exercise program that helps your joints without harming them.

How often and at what intensity can I safely exercise?

Before starting exercise, talk to your doctor about the duration and intensity of exercise.

The Department of Health and Human Services recommends that most healthy adults get at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week. Or combine moderate and vigorous exercise. The instructions suggest spreading this exercise over a week.

Indeed, even a modest quantity of active work can help. Being active for short periods of time throughout the day can increase your health benefits. For example, try to walk briskly for about 30 minutes most days. You can also divide your physical activity into smaller periods throughout the day. Any activity is better than none.

One of the ways to approach sports is high-intensity interval training. It is generally safe, effective and does not take much time for most people.

High-intensity interval training involves alternating between short periods of intense and low-intensity exercise. Brisk walking is an example of vigorous exercise.

Do strength training for all major muscle groups at least twice a week. Try to do one set of each exercise with enough weight or resistance until your muscles tire after about 12 to 15 repetitions.

If you can't do all that activity, do what you can. Even just one hour of physical activity a week can improve your health. Start by moving more, sitting less, and moving more every day.

Do I need to do anything special before starting?

Depending on your condition, your healthcare provider may suggest some safety measures before exercise.

For example, people with diabetes should know that exercise lowers blood sugar levels. It is important to check your blood sugar level before any activity. People taking insulin or diabetes medications that lower blood sugar levels may need a pre-workout snack to prevent hypoglycemia.

People with arthritis may take a warm shower before exercise. Heat relaxes joints and muscles and reduces pain. Shoes that absorb shock and stabilize joints during exercise are also important.

How should I feel?

Talk to your healthcare provider about how much soreness and fatigue you can expect during or after exercise. Ask how you can reduce both. Find out what is not a problem and what is a sign of a more serious problem. Then listen to your body.

For example, people with heart conditions such as dizziness, unusual shortness of breath, chest pain, or an irregular heartbeat may need to stop exercising.

What else should I know?

Starting a regular exercise habit can be difficult.

Exercise with a friend to maintain your routine. You can also ask your care provider to recommend exercise programs for people with similar symptoms. Some hospitals, clinics and health clubs offer these.

If you want to keep moving, choose activities that are fun. Set achievable goals. And celebrate your progress.

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12 Easy Ways To Take Care Of Your Eyes Every Day

 12 Easy Ways To Take Care Of Your Eyes Every Day 

The increase in the use of electronic devices and the surrounding dust and pollution has caused people to feel constant burning and pain in their eyes. As a result, you often end up rubbing your eyes, which only causes more damage. But don't worry, because there are very simple ways to take care of your eyes.

Here are 12 things you should make part of your daily routine to keep your eyes healthy and your vision clear.

Try not to rub your eyes.

Our hands are exposed to many things including dirt, dust, germs, and chemicals that are easily transferred to our eyes every time we touch or rub them. Therefore, it is recommended to avoid touching or rubbing the eyes to prevent infection and irritation.

Wash your hands regularly

Since we use our hands to eat and perform various other activities, washing hands is a very healthy habit not only for the eyes but also for other things. This means that our hands are easy carriers of germs. Therefore, it is very important to wash your hands regularly to observe the principles of hygiene and eye health. You can also use glasses or contact lenses to protect your eyes.

Protect your eyes from sunlight

Exposure to sunlight and UV rays increases the risk of age-related macular degeneration, which can lead to corneal sunburn and photokeratitis. Therefore, we should use dark glasses to protect our eyes. If you find it difficult to use them, UV-blocking glasses or contact lenses will suffice. We also recommend wearing hats, visors, and hats.

Stay hydrated

Drinking enough water is essential for the health of your entire body, including your eyes. Staying hydrated can help prevent dry and irritated eyes.

Avoid smoking

Smoking makes you more susceptible to other eye diseases, such as age-related macular degeneration and cataracts. Smoking can also damage the optic nerve, which can negatively affect your vision over time.

Eat a balanced diet

According to experts, beta-carotene, lutein, omega-3, lycopene, and vitamins C, A, and E are essential to maintain eye health. Therefore, you should eat a nutritious diet.

Keep the monitor distance and room lighting appropriate

When using a computer, laptop, or mobile phone, make sure to keep a proper distance from your eyes. The ideal distance is said to be an arm's length and 20 degrees below eye level. This prevents eye strain. Similarly, make sure the room has enough diffused light. Too bright and focused light can cause glare and strain your eyes.

Follow the 20-20-20 rules

If you want to keep your eyes in good condition, you should follow the 20-20-20 rule. this means:

*Every 20 minutes, look up from your computer monitor and stare at an object 6 feet away.

* Please blink 20 times in a row to avoid dry eyes.

Get up from your chair and walk 20 steps every 20 minutes. It is not only good for eyesight, but also promotes proper posture and blood circulation throughout the body. Yes, it also prevents you from being sedentary.

Use the right type of eye makeup

Be careful when using makeup because cheap products can damage your eyes. Therefore, it is always recommended to choose a brand that suits you. You should also avoid eye shadow, mascara, and eyeliner that cause allergic reactions to your eyes. Most importantly, always use a good makeup remover before bed to prevent bacteria from growing around your eyes. Similarly, make sure to clean your makeup brushes regularly, especially those used for eye makeup.

Get enough sleep

Like any other part of the body, your eyes need to be recharged and this happens when you sleep. So, make sure you get enough shut-eye every day to keep your eyes active and healthy.

Use eye safety equipment for various activities

If you go swimming, wear protective goggles to prevent chlorine from getting into your eyes. On the other hand, if you're gardening at home or participating in DIY projects, wear safety glasses to protect your eyes from dust, germs, and damage. This is an easy way to keep your eyes safe.

Keep the surroundings clean

Exposure to dirt and dust can irritate your eyes, so you should keep your environment clean and change linens, curtains, towels, etc. regularly.

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The Main Foods That You Should Include In Your Child's Meal Plan With The Change Of Season

 The Main Foods That You Should Include In Your Child's Meal Plan With The Change Of Season

As the seasons change, you may be wondering what to get your child. Different seasons have different temperatures that can affect your baby's appetite and food preferences. However, it is important to ensure that your child's diet is always balanced and nutritious. Preferably nutritious and immune-boosting foods such as seasonal fruits and vegetables, whole grains, and lean proteins. By keeping these food sources for your kid's eating regimen, you can assist them with remaining solid and vivacious as the seasons change.  Let's take a look at what foods to put on your baby's plate as the seasons change and why.

"Children's nutritional needs are slightly different, especially during their growing years. While they should follow the basic concept of macro and micro-focused eating as adults, there are important points to keep in mind. A number of nutrients And there are foods, says Dr. Manoj Kutteri, CEO and medical director of Atmanthan Health Center, and since children are much more active than adults, they also need to get plenty of good carbs.

Below are the three main food groups to focus on. -

1. Protein: - Growing children need a strong immune system, proper physical and mental development, and adequate protein intake. Protein is an essential nutrient that provides the amino acids your baby needs for proper growth and development. They play an important role in several physiological functions, including muscle and bone repair, blood, skin, hair and nail repair, hormones and enzymes, and building a healthy immune system. Our bodies make 11 of the 20 essential amino acids, but the remaining 9 must be obtained from our diet. Protein sources for youngsters incorporate nuts, beans, vegetables, vegetables, lentils, tofu, dairy items, eggs, and fish. Children are more active and energetic than older people, so their daily need for protein and carbohydrates per unit of body weight is higher. Children between 1 and 3 years old need 13 grams of protein per day, 4 to 8 years old need 20 grams, and 9 to 13 years old need about 34 grams of protein. Adolescents aged 14 to 18, depending on their gender, need 45 to 55 grams of protein.

2. Fiber:- Fiber is an essential element in a child's diet because it helps prevent intestinal abnormalities, a common problem in children who eat unhealthy and fiber-free foods. A 5-year-old child should consume at least 10-15 grams of fiber per day, a 10-year-old child should consume 15-20 grams, and a 15-year-old child should consume 20-25 grams of fiber. Eating fiber-rich foods like fruits, colorful vegetables, and whole grains will help you feel full, help move food through your digestive system, help regular bowel movements, and prevent constipation. In addition, these foods are a good source of antioxidants, vitamins, and minerals that your body needs to thrive. Adequate consumption of fiber helps prevent lifestyle-related diseases such as heart disease, diabetes, obesity, and some cancers. Therefore, it is very important to include fiber-rich foods in the child's diet to maintain health and prevent diseases.

3. Fruits: - Fruits are a natural and essential source of nutrition for children. It is recommended that children eat at least 4 to 5 servings of fruit daily, including fruits with different colors and flavors. Fruits are rich in vitamins, especially vitamins A and C, and are also rich in minerals such as magnesium, zinc, selenium, manganese, and potassium. Colorful fruits contain high levels of antioxidants, which help maintain the immune system and overall health at optimal levels and contribute to immunity in children and adolescents. The energy you get from fruit is refreshing, useful, and complementary to an active lifestyle. Fruits are high in instant sugar, making them a healthy snack for kids. Including fruit in the daily diet allows children to enjoy the delicious taste of fresh and natural food while providing them with the nutrients they need for growth and development.

5 important foods that you should put on your child's plate when the season changes: - Seasonal changes are inevitable. They always happen every year. Also, diseases increase with temperature fluctuations. "Colds, sore throats, flu, allergies, stomach aches, etc. occur regularly in children during the change of season," says Shuta, nutritionist at Grizzo・Mishra. Creates." While you may not be able to influence the weather, you can protect your baby by including the following foods in your daily diet.

1. Curd/Yogurt: -Curd is an excellent source of immunity for children. It contains live bacteria that can help boost the number of white blood cells in the blood, fighting infections effectively. Additionally, curd is a fantastic probiotic, promoting the growth of beneficial bacteria in the gut. Keeping a sound stomach greenery equilibrium can assist with reestablishing stomach-related well-being, psychological well-being, insusceptible capability, heart well-being, and sensitivities. Ordinary utilization of curd can assist with lightening uneasiness, dread, and stress, further developing mental capability essentially. Therefore, including curd in a child’s diet can contribute significantly to their overall health and wellness.

2. Green leafy vegetables:- Green vegetables are full of natural benefits and are one of your body's best friends. Green and yellow vegetables are rich in calcium, dietary fiber, folic acid, magnesium, and potassium. It is also rich in vitamins A, B, E, C, and K. Therefore, green vegetables such as spinach, fenugreek, and lettuce promote digestion, bone growth, and strength. A green diet strengthens the immune system and keeps your baby healthy.

3. Ginger and Turmeric:- According to Ayurveda, household ingredients like ginger, tulsi, and turmeric help prevent seasonal colds, coughs, and fevers. In this season, children are more exposed to fever and infections caused by bacteria or viruses. The antibacterial properties of turmeric prevent these diseases and speed up recovery. Adding turmeric to milk makes this drink perfect for treating colds and sore throats that are common during the change of seasons. Drinking a glass before going to sleep temporarily clears the nasal passages and helps the child sleep better. In addition to adding turmeric, you should also include ginger in the form of candy for children in your diet.

4. Dried Fruits:- Almonds, pistachios, cashews, walnuts, peanuts, and other nuts are great food options year-round because of their health benefits for children. Rich in protein, fiber, vitamins, minerals, and antioxidants, it has various health benefits including improving digestive health, immunity, and brain development. This is one of the best snacks to keep your child healthy in different seasons.

5. Foods rich in vitamin C: - 

Our immune system contains different types of cells that are responsible for fighting infections and preventing diseases. Some of these cells require an abundant supply of vitamin C to perform their full function. As the seasons change, extra vitamin C can act as a booster for these cells, allowing them to perform their functions more efficiently. In addition, vitamin C helps repair red blood cells and strengthens the immune system during climate and environmental changes. Many fruits and vegetables contain vitamin C, including strawberries, red peppers, and oranges. It also helps to keep the baby's gums healthy, strengthen blood vessels, and reduce bruises caused by falls and scratches.

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