Body Health

Body Health-10 Ways to Beat Stress and Stay Healthy

Everyone is subject to stressful situations everyday. Work, finances, relationships – the more complex our world gets, the more likely we will encounter stressors and stress triggers. Stress, per se, is not altogether bad. In fact, it is the body’s natural defensive reaction to perceived threats. Our body responds to stressful situations by releasing hormones that makes us more alert and focused.

Athletes, painters, and musicians have been known to perform better under stress. However, whenever we fail to act on the stressful situation, the hormones and chemicals remain unused in our bloodstream and we feel the outward effects of anxiety and tension. Constant, accumulated and prolonged periods of stress can lead to various psychosomatic illnesses and weaken the body’s immune system.

Stress can cause sleep disorders and very often drives individuals to resort to addictive substances that provide temporary relief such as cigarettes and alcohol. This is when stress becomes a threat to health and well-being. So how should we deal with stress and prevent its ill effects? Here are 10 simple steps to living healthy and stress-free.

1. Eat right. Get real stamina and energy boosters from good sources such as protein-rich foods. The jolt you get from coffee and sweets are temporary and will soon wear off. Healthy food can help you get going in the midst of pressure.

2. Get physical. Exercise relaxes tense muscles and induces the body to release natural endorphins that combat stress and improve your mood. Even simple stretches can soothe knotted muscles and increase blood circulation.

3. Get enough sleep. Sleeping is the body’s way of recharging in preparation for more work ahead. Getting adequate sleep is important for attaining a healthy mind and body as it revitalizes the organs by promoting cell and tissue repair. Sleeping also helps boost the immune system to enable our body to fight off infection. During sleep, the brain stores and processes information. This is very important to maintain healthy mind and body function.

4. Laugh often. Laughing triggers the release of endorphins – the body’s natural painkillers. Health and fitness studies show that laughter reduces levels of known stress response hormones like epinephrine and cortisol. It cleanses the lungs and induces muscle relaxation.

5. Relax and unwind. Everyone needs to take a break from the constant pressures of life. Constantly beating deadlines will eventually take its toll on your health so it is important to step back sometimes and allow the body to recoup.

6. Know your limits. We all want to go higher and faster but often; this comes at the expense of our mental and physical health. Set your priorities and do not spread yourself too thin. Forgive yourself for failures and accept shortcomings as learning tools.

7. Enjoy the company of friends. We are social beings and interaction with friends and loved ones is essential for our well-being. Talking to friends about problems lightens the burden. It also opens you up to different perspectives.

8. Avoid vices. Sometimes we are tempted to indulge in quick-fixes to soothe frayed nerves during stressful situations. However, vices such as drinking and smoking have serious health side-effects. Alcohol is known to cause liver and kidney problems and smoking can lead to various problems such as hypertension and cancer.

9. Find a diversion. Doing something you enjoy will help you get revitalized. Sports and hobbies are perfect diversions that will not only keep your mind away from the stresses of your day job but will also improve creativity and imagination.

10. Get professional help if necessary. Some stressful situations require professional intervention to help you cope. Life-changing events like the death of a loved one, accidents, and divorce may require you to undergo therapy. Do not be afraid or embarrassed to seek help.

Body Health-Walking Your Way to Health and Fitness

Your health is probably suffering without you even knowing it. A common mistake that people do is that they only take action when the symptoms manifest. To this effect, it is indeed very important to get regular check-ups from your medical practitioner before it is too late.

You will be surprised to know that test results will either show you having high blood pressure, high sugar, or high cholesterol. When you get afflicted with these conditions, you will then be under close monitoring with regards to diet and exercise. You need to eat a healthy diet and have an exercise plan to avoid further complications.

Some of the physical activities that will be recommended by your doctor can include aerobics, ballroom dancing, or even swimming. However, a simple activity such as plain walking achieves the same results.

Having a daily walking routine is preferred especially if you are not the high intensity workout type of person. You can start by walking short distances before moving on to walking longer distances. One great thing about walking is that you can do it around your neighborhood without the need for additional expense. More so, walking isn’t really an obligatory exercise because as you carry out this particular routine everyday, it becomes more enjoyable.

With just a few months of walking, you will notice significant improvements in your health – blood pressure levels will return back to normal and cholesterol levels will lower by as much as 10 points. These are just some of the benefits of walking for fitness. Surely, daily walking will do wonders for you. Here are some advices on walking for fitness:

1. Wear comfortable clothes and shoes. You can never go far with ill-fitting clothes and painful feet. Invest in good walking shoes and wear weather-appropriate clothing.

2. Maintain good posture. Walking will be easier and effortless if you have good balance. Poor posture will result to sore muscles. Straighten your back and shoulders and tuck in your tummy to avoid putting too much pressure on your lower back.

3. Do warm ups and stretches before and after walking. Just use simple steps like leg swings, arm and ankle circles to condition your muscles.

4. Keep safety in mind. Avoid dark alleys. Always bring identification. When walking at night, use reflectors. Keep your cellular phone close and accessible and bring along some handy safety equipment such as whistle.

5. Enjoy the scenery and add variety. You will have so much more fun walking if you take time to observe the beautiful scenery around you. Greet neighbors as you go along. Do not go down the same route day in and day out. Add variety into your itinerary and in your walking routine. Add a few simple fun skips and hops and some arm movements. You may discover new things about your neighborhood and your walks will become more and more like leisurely strolls instead of exercise.

With these tips, walking will not be a boring affair. Certainly, it ranks high as one of the easiest exercises to do for healthy living.

Liver Health-Five Ways to Keep Your Liver Healthy

The liver is the largest gland in the human body performing a very complex function of filtering the bloodstream and regulating important metabolic processes. It is very unique because it is capable of regeneration such that many people can continue to live normally with only 20% of their liver.

The liver may be very resilient but when the damage becomes too massive and irreversible, the results are always fatal. There are several problems that can cause liver failure. But, the good news is that most of them can be prevented or reversed with simple lifestyle changes.

1. Eat right. Fatty food and processed food products contain saturated fats that are difficult for the liver to process. Many people are unaware that they are already suffering from fatty liver – a condition where there is a significant deposit of fat in the liver. Although fatty liver can be reversible, it can also cause Ascites or an abnormal accumulation of fluid causing abdominal swelling, and lead to liver failure. On the other hand, eating foods with anti-oxidant properties are excellent for maintaining liver health. Vegetables such as beet, broccoli, spinach and carrots contain beta-carotene and Vitamins B and C which help detoxify the liver. Garlic also has special properties like glutathione and selenium which are powerful anti-oxidants that promote healthy liver function.

2. Limit alcohol intake. Perhaps the single most harmful substance often associated with liver disease is alcohol. Alcohol is absorbed into the bloodstream directly and most of it goes into the liver for processing. It takes the liver a lot of effort to break alcohol down and drain the body from its poison. Diseases such as alcoholic hepatitis and cirrhosis kill many people every year. Often, these diseases remain undetected and symptoms become apparent only when the damage has become irreversible. Studies indicate that as high as 50% of heavy drinkers run the risk of developing these fatal liver diseases. The good news is that, when detected early, simply abstaining from alcohol can reverse the damage.

3. Use medications carefully and sparingly. Studies show that liver problems among non-alcoholics are often brought about by careless use of prescription medications. Certain over-the-counter medications such as Acetaminophen are toxic to the liver when mixed with alcohol. Certain supplements have also been found to cause liver damage. These include kava – a drink common in the Pacific islands, and skullcap – an herb often used to treat muscular disorders. Medications should only be taken when prescribed by a professional health practitioner.

4. Avoid contact with other people’s bodily fluids. Hepatitis is very often transmitted through sharing of intravenous needles, razor blades, and even toothbrushes. It is also transmitted during sexual intercourse so it is best to always use safety precautions.

5. Avoid industrial chemicals. Aerosol sprays, insecticides, and toxic chemicals when inhaled or absorbed into the skin can be damaging to your liver. It is important to wear masks and ensure proper ventilation when using chemicals.

Keep these lifestyle changes in mind and protect your liver before it is too late. Yes, the liver may be resilient but what good will it bring if you damage it permanently. In the end, it will be you who will suffer from the pains a liver disease causes.