Have you ever started a fitness program and then quit? If you answered yes, you’re not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are seven tips to help you stay motivated.
1. Set goals – Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious.
For example, if you haven’t exercised in a while, a short-term goal might be to walk 10 minutes a day three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.
2. Make it fun
Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn’t have to be drudgery — and you’re more likely to stick with a fitness program if you’re having fun.
3. Make physical activity part of your daily routine
If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day.Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV at night.
If you’ve suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. It’s also effective at calming restlessness and reducing anxiety—and may even quell restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.
To all this you can add a gel/capsule of Melatonin:
Melatonin is the hormone that controls sleep, so it’s no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there’s concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before bed.
Taking steps to reduce your child’s exposure to his or her asthma triggers will lessen the possibility of asthma attacks. Steps to help avoid triggers vary depending on what triggers your child’s asthma. Here are some things that may help:
Maintain low humidity at home. If you live in a damp climate, talk to your child’s doctor about using a device to keep the air drier (dehumidifier).
Keep indoor air clean. Have a heating and air conditioning professional check your air conditioning system every year.
Reduce pet dander. If your child is allergic to dander, it’s best to avoid pets with fur or feathers.
Use your air conditioner. Air conditioning helps reduce the amount of airborne pollen from trees, grasses and weeds that finds its way indoors.
Keep dust to a minimum. Reduce dust that may aggravate nighttime symptoms by replacing certain items in your bedroom. For example, encase pillows, mattresses and box springs in dust-proof covers.
Clean regularly. Clean your home at least once a week to remove dust and allergens.
Reduce your child’s exposure to cold air. If your child’s asthma is worsened by cold, dry air, wearing a face mask outside can help.
Physical Therapy is a health care specialty involved with evaluating, diagnosing, and treating disorders of the musculoskeletal system. The ultimate goal of physical therapy is to restore maximal functional independence to each individual patient. Physical therapists strive to identify the causes of one’s condition to treat patients.
Physical therapists use a wide variety of modalities and techniques to regain function. Heat, cold, electricity, joint mobilization, soft tissue massage, gait and balance training, and therapeutic exercise programs are often used to expedite recovery in the outpatient setting.
Orthopedic physical therapists diagnose, manage, and treat disorders and injuries of the musculoskeletal system as well as rehabilitate patients postorthopedic surgery. Orthopedic therapists perform treatment of postoperative joints, acute sports injuries, arthritis, balance disorders, and injury prevention.
Beans, peas, lentils, and peanuts are also wonderful soluble fiber sources: Every half-cup of cooked lima beans provides 3.5 grams, for example. One study in The Journal of Nutrition found that consuming a half cup of cooked dried pinto beans (2 grams of soluble fiber) daily for 12 weeks decreased LDL cholesterol by about 7 percent.
Try this: Make rice and beans or bean-based soups. Toss beans, lentils, or peas into salads, or swap them in for meat in pasta dishes, suggests Jimenez. The TLC diet recommends three to five half-cup servings daily of vegetables, dry beans, or legumes.
Eating well is good for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs or muscles do. But which foods are particularly important to keep our grey matter happy?
-Eat oily fish
Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as EPA and DHA. Good sources include linseed (flaxseed) oil, soya bean oil, pumpkin seeds, walnut oil and soya beans. They are good for healthy brain function, the heart, joints and general well-being. Oily fish contains EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to a higher risk of developing Alzheimer’s disease and memory loss.
-Eat more tomatoes
There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer’s.
Butternut Squash: the secret here is carotenoids, which reduce the risk of developing rheumatoid arthritis and other inflammation-related disorders. Squash also contains Vitamin C, which helps bones and cartilage.
Mushrooms: I was pleasantly surprised to learn that button mushrooms and shitake mushrooms have been found to target inflammatory agents in the body, thus bringing you relief from aching joints.
Extra virgin olive oil: studies have shown that EVOO contains polyphenols that fight inflammation and bring relief to aching muscles and joints.
Green tea: the antioxidants in green tea are a wonderful friend for those with stiff limbs and joints. Add a twist of lemon to your tea, and you’ll feel further relief because citrus builds collagen, which is essential for healthy cartilage.
Angioplasty or bypass surgery? Which is best when cholesterol-laden plaque narrows a coronary artery and chokes off blood flow to part of the heart muscle?
There’s no simple answer. It depends a lot on your situation: how many arteries are blocked, where the blockages are, your overall health, and your preferences. It also depends on how you define “best” — most durable, shortest recovery, fewest complications, or longest survival.
At first glance, angioplasty with stent placement seems to be a clear winner. It requires a small nick in the groin, local anesthesia, an overnight hospital stay, and a relatively rapid recovery. In comparison, bypass surgery requires opening the chest, general anesthesia, a several-day hospital stay, and weeks of sometimes painful recovery. On the other hand, surgery is the king of the hill when it comes to durability and freedom from chest pain. Far fewer people need a repeat procedure after bypass surgery than angioplasty.
A research team in Switzerland has discovered how potent new compounds work in the body to fight the brain condition without causing harmful side-effects.
The major development, which offers hope to millions of sufferers, was described as “tremendously encouraging”.
It makes it possible to tailor treatments so they target the toxic plaques that clump together in the brain and cause confusion and memory loss.
This has been achieved by working out how an enzyme triggers the destruction of neurons in the brain. Dirk Beher, said: “We have obtained extraordinary knowledge about how the enzyme gamma secretase can be modulated. This knowledge will be invaluable for developing even better targeted drugs to fight the disease.”
Senior author Dr Patrick Fraering said: “Scientists have been trying to target gamma secretase to treat Alzheimer’s for over a decade.
“Our work suggests that next-generation molecules, by modulating rather than inhibiting the enzyme, could have few, if any, side-effects. It is tremendously encouraging.“.
Alzheimer’s is characterised by a build-up of toxic amyloid plaques which clump together in the brain and destroy surrounding cells. A protein called APP triggers this process after it is cut by the enzyme gamma secretase and released outside the cell where it forms amyloid.
Treatment for peripheral artery disease has two major goals. The first is to manage symptoms, such as leg pain, so that you can resume physical activities. The second is to stop the progression of atherosclerosis throughout your body to reduce your risk of heart attack and stroke.
You may be able to accomplish these goals with lifestyle changes. If you smoke, quitting is the single most important thing you can do to reduce your risk of complications.
If lifestyle changes are not enough, you need additional medical treatment. Your doctor may prescribe medicine to prevent blood clots, lower blood pressure and cholesterol, and control pain and other symptoms.