We now know a lot of different reasons why we should lose excess weight to improve our health, but one area of health that you may not think that your weight effects is your sleep. New research shows that not getting enough sleep at night can cause you to gain weight, but not getting enough sleep at night might also mean that you need to lose excess weight.
Your sleep habits affect all aspects of your health. Additionally, excess weight can cause a host of health issues. To be your most healthy self, you need to shed extra weight and get a good night’s sleep every night. Even people who have little body fat are at risk for certain health problems if they are not getting adequate sleep. If you are still skeptical about whether or not extra weight can negatively affect your sleep, here are a few of the ways that losing weight can improve your sleep.
You will have more energy during the day
Losing weight helps you have more energy all day long. You will no longer feel as sluggish or exhausted from simple physical activities. This means that you will have more energy do to things like exercise, take part in outdoor activities or play with your kids. This means that you will burn more calories and energy during the day, which will help you fall asleep faster and sleep through the night more easily. You will notice the difference even after you start eating healthier and exercising regularly, before you even lose any weight.
You will improve your sleep apnea symptoms
Sleep apnea is a serious issue that many people suffer with. People who are overweight commonly have issues with sleep apnea, because their excess weight tends to block airway passages as they sleep. This can cause you to temporarily stop breathing while you sleep, which can cause serious issues like heart attacks and strokes. Improve your sleep apnea symptoms by losing the excess weight and correcting the blockages that have formed around your breathing pathways. Until you lose the weight, you can use CPAPMan to find the right CPAP machine to help you.
You will wake up less with pain
Many people who are overweight have a lot of extra pains and aches when they wake up. The extra weight on your body pushes on your joints and muscles, even while you sleep, which causes you to wake up with pains that you did not have the day before. When you lose weight, you will realize that you wake up less because of pain, especially back pain, and you will feel more rested after every night.
You will be able to sleep more comfortably
In addition to the previous point, once you are at your ideal weight, you will be able to sleep more comfortably every night. Excess weight can make it difficult for you to get comfortable in your bed at night, no matter what mattress you have. This can cause sleep disruptions and excessive pain while you sleep, but once you lose weight, you will be able to comfortable lay in bed and get the rest you need.
Losing weight sometimes feels like a constant battle. And the fact that putting on a few pounds comes so much more naturally than keeping them off can prove incredibly discouraging at times. But when it comes to making a health care plan, these simple daily life changes can dramatically affect your weight loss results and help you get ready for a terrific spring and summer.
1. Take A Walk
Even if it is simply 10 minutes of brisk activity, getting outside and exercising strengthens the body’s heart, burns off calories, and increases the metabolic rate. When possible, walk to work, walk during your lunch break, or be sure to take your pooch for a stroll at the end of the day.
2. Use A Pen
In a recent study, people who kept food journals were found to loose twice as much weight as those who dieted without one. Because it is easy to absentmindedly polish off a bag of chips and mindlessly graze in the pantry, writing down your food intake allows you an insight into your eating habits and what needs to be changed.
3. Limit High Fat Foods
Make a list of your favorite high-fat foods, such as cookies, candy, ice cream, potato chips, French fries, etc., and gradually wheedle the list down so that you do not eat more than one or two of these items per week.
4. Don’t Skip Through Commercials
Instead of fast-forwarding through commercials, you can use this time for mini exercise breaks during the 2-minute commercial intervals. During a typical TV night, people can burn an extra 270 calories a day if they run stairs, do jumping jacks, squats or mild strength training during the commercials.
5. Take The Stairs
Instead of using the elevator or escalator, take the extra few seconds to actually climb the stairs. Including 2 to 3 minutes of stair climbing per day can burn enough calories to eliminate 1 to 2 pounds per year.
6. Brown-bag It
Bring your lunch to work instead of purchasing it because you are in control of the portion size and caloric intake. And, all of the money you’ll save on not purchasing a $10 lunch can go towards a new wardrobe to show off your goal weight.
7. Eat Your Fruit
Skip the juice and eat the whole fruit. Liquid carbs are not as filling as solids, and there are 48 percent more calories in juice than when just consuming the whole piece of natural fruit.
8. Add Strength Training
Basic body-weight exercises like lunges, crunches, and pushups are a simple way to build more muscle. Research has shown that the body knows little difference between working against you body’s own resistance and on a fancy piece of gym equipment.
9. Take A Pedometer With You
Make a pedometer a must have accessory. Research has shown that pedometer users take nearly 2,500 more steps a day than nonusers. In a year, that extra 100 calories a day can burn off 10 pounds.
10. Find A Workout Buddy
Women are more likely to lose weight if they have an exercise accountability partner. It seems much tougher to quit the gym when you have a fellow gym-mate to answer to.
Use these 10 creative ideas to change your habits and enjoy the healthy weight loss results.
We often do not realize it, but the most serious diseases are often the quietest. When we stop paying attention to our bodies, disregard our family history of diseases, or start making choices that we know are not healthy, we are doing harm to ourselves. But at the same time, there is no way for us to be able to constantly monitor our health and vitals on a daily basis; especially since we have lives to lead.
This is where primary care comes in to play. One of the biggest benefits of a primary care physician is that they are able to work with us on a deeper level than a traditional doctor. These doctors do much of the same practices, but they work more closely with each patient in order to treat and help their individual needs. This is especially important, seeing as how we are all different and have our own individual health needs. When it comes to facing serious life-threatening diseases (for purposes of this post, namely, those that can be prevented), we can change; most of us know that too. The problem lies in the actual “doing” something that will prevent these diseases from developing.
When you think about the top health conditions that face us today (such as diabetes, obesity, and respiratory diseases to name a few), it might not shock you to know that most can be prevented to a certain degree. By making healthy choices and maintaining a regular exercise routine, we can reduce the risk of any of these deadly diseases from taking our lives. Of course, heredity will play a larger role than we can control, but we can certainly do our part.
Many of these serious diseases are unfortunately common in the United States. It is a constant battle we fight to make the average American healthier. For one reason or another, we lose that battle every day; from laziness, injury, carelessness, and bad lifestyle habits. These things affect us all. Sadly, most of the problem is in the younger demographics. Children are developing obesity and diabetes at very young ages, and often carry them into adulthood. Adults are not exempt from these diseases either. The problem is just as much an adult’s as it is a child’s. But with practice and help, many of these problems can be reduced. This is why it is helpful to have a primary care physician who knows and understands your needs.
In working with a primary care physician, make sure to let them know any and all information about your health. In order for them to be able to develop a wellness program that will improve your health, they have to know what to include and exclude. Regular check-ups are important, especially if you happen to have a health condition that needs extra attention. Your body is like a car, with regular maintenance and care you can prevent a lot of damage in the long run. But without the proper care, your health will deteriorate at a much quicker rate than you would like.
Via: King Lasik
I came across this great infographic, I love data visualizations, about how to market your fitness business using email marketing. The infographic is published by iContact, who are one of the bigger brands in the email marketing space. So I'm apt to believe that their data is good. I hope you all find this useful!
Have you ever been in a professional setting where it seems like everyone is sick or out of the office? The sight alone makes customers and other professionals want to turn around and run for their lives (especially in flu season)! Whether your staff members sit behind a desk all day, or are out working in the hot sun, you want to be sure that they are leading good, healthy lives. After all, a business is only as good as its employees are! So, even though you offer a good health insurance package to your employees, can you say that they are getting the wellness care that they need to be healthy and that you want to help keep your business running smoothly?
One of the best ways to ensure that your staff members are healthy and that your business continues in full operation with your entire staff is by providing them with quality healthcare. In The Importance of Health Insurance to a Company, all of the benefits of offering health insurance are touched on, but most health insurance programs don’t offer what corporate wellness plans can bring to the table. Take a look at some of the benefits that these types of programs offer to companies and businesses just like yours.
· Increased face-to-face time with physicians
· Access to highly experienced, top rated physicians
· Same-day or next-day appointment scheduling
· Access to quality care while traveling
· Wellness program integrated into their healthcare
· Quick referrals to quality medical professionals
While most health insurance companies offer group plans, none of them can boast these types of benefits. And, while your team members get the benefit of better healthcare and wellness coaching to lead healthier lives, companies get benefits as well. But, this isn’t necessarily limited to a tax break, the benefits that the business gets are improved productivity, less employees taking sick days and improved morale. Your employees need to know that their health is important to you, and that you are taking the initiative to show them that they are a vital part of your business operations. According to Entrepreneur, you can boost morale within a business by keeping your team feeling like this is more than just a simply job. Well, the best way to do that is to show your team that they have a stable position and have great benefits that aren’t offered by most other companies. Showing that your company wants to take care of their staff and values something as precious as their health is certainly enough to help individuals consider their position as something more than just the average job.
Take a look at some of the benefits of MDVIP corporate wellness plan for employees and executives alike. Whether you completely cover this care for your team, or want to offer partial coverage for those who choose to participate, you can be sure that you are doing something great for your staff members. You are certainly going to be promoting healthy living within the workplace.
Image Source: http://www.huffingtonpost.com/jethro-heiko/healthy-workplace_b_2877226.html
Skincare is a multi-billion dollar industry as people spend money on beauty products and cosmetic procedures every year. Some night crèmes can cost as much as $200 for a jar. But for women and men who care about their complexions, there are many ways to naturally and through less invasive treatments improve the condition of their epidermis. Here are 8 great ways to help your skin become more beautiful.
1. Cleansing Wash
One of the things which women with gorgeous skin practice every day is washing the face “in the evening with a creamy cleanser and lukewarm water,” writes Jenny Baily for Oprah.com. Rather than a scrub, a soft cleanser breaks down makeup, dirt and oil without irritating the skin and making it inflamed.
2. Reapply Sunscreen
Another simple but highly effective tool is application and reapplication of sunscreen with an SPF of 30 or above. Shielding your face, arms and legs from the sun every few hours can protect the skin recommends dermatologist Dr. Heidi Waldorf.
3. Retinoid Cream
Regularly using retinoid cream can help the skin glow and become smooth because it contains a boost of vitamin A which reduces little lines and helps to speed up cell turnover while evening the skin’s coloration.
4. Good Sleep and Regular Exercise
The stress hormone cortisol can age the skin while causing acne. During sleep, the human body reduces this hormone. Exercise boosts your circulation and oxygen capacity which directly affects your complexion. Exercise also releases those helpful endorphins which have been linked to healthy skin. Sleep and exercise are beneficial to the body on so many levels from reducing stress, maintaining a healthy weight, increasing energy levels and improving skin health.
5. Healthy Eating
One of the most important things you can do to help your skin is to eat a healthy diet. Foods which strengthen your heart, balance your weight, improve your mood and lengthen your life are also beneficial for smooth, young-looking skin.
Seafood contains omega-3 fatty acids and zinc which help with smoothing the skin and brightening it to a clear glow. The nutrients in fish reduce dryness and inflammation. Whole wheat improves the clarity and moisturization of the skin because it is unprocessed with out the sugars which stiffen skin.
Nuts like almonds contain Vitamin E which is anti-aging by combating free radicals. Citrus contains vitamin C which improves the production of collagen. Orange, red and green vegetables provide beta-carotene which converts to vitamin A to help fight acne by producing fresh, new cells to regenerate the skin and replace old, dead cells.
6. Laser Rejuvenation
A popular cosmetic procedure, laser rejuvenation can do many things, including:
•The treatment of sunspots and age spots
•Smoothing out fine lines and wrinkles
•Improving complexion and glow
•Treating acne and removing scars
Laser procedures administer high beams of light into the skin which causes regeneration of the skin cells while stimulating the production of collagen in the skin.
So whether you think that you can benefit from laser rejuvenation bay area or from just boosting the foods in your diet and wearing an SPF, there are various ways to care for you skin and improve its health.
Image from www.everydayhealth.com
If you have ever walked through the drugstore supplement aisle, you have likely been bombarded with a number of brands, types of supplements and concentration amounts, each of which promise to have grand results. For women, the decision to take a certain supplement can be rather difficult to make unless you have done the necessary research on the precise benefits that it has been scientifically proven to have. Before you head to the local drugstore to supplement your diet, ask yourself if you are currently taking some form of the following ten dietary supplements that no woman should go without.
- Iron – The production of red blood cells and proper cell growth all infringe on the amount of iron in a woman’s diet. Fatigue and anemia can set in should an individual have low iron intakes.
- Probiotics – Maintaining a health immune and digestive system are both done with the help of bacteria that can be found in probiotics.
- Omega 3 – Diets that are rich in Omega 3s wield a number of benefits for women, including reduced blood pressure, improved brain performance and reduced inflammation throughout the body. These fatty acids have also been shown to reduce the risk of developing certain types of cancers, heart disease and arthritis.
- Folate – Folate helps to maintain proper functioning of the brain by balancing the message-carrying molecules within it. Additionally, folate can help to prevent anemia and when taken during pregnancy it can reduce the likelihood of a fetus developing neural tube defects, according to the March of Dimes.
- Calcium – Because adult women face a high likelihood of developing osteoporosis, Calcium is necessary to help maintain strong bones and teeth.
- Coenzyme Q10 – Coenzyme Q10 supplements have been found to improve cardiovascular health, enhance immunity and aid in increased energy for women who take them.
- Melatonin – For women, melatonin can help to manage hormone levels, including those which determine the time when a woman menstruates during the month and the duration of their cycles.
- Vitamin C – Vitamin C is necessary to help the body grow and repair itself when free radicals can cause damage. Perhaps it is most widely recognized for its immune system boosting capabilities.
- Vitamin B – Vitamin B is responsible for helping to create energy within the body from the food that we consume. It also is responsible for helping us maintain a healthy metabolism, strong muscle tone and it helps to make skin, hair and nails healthy.
- Vitamin A – Vitamin A is responsible for the proper functioning of some of the most important systems within the human body, including skin, immunity and eyesight. Some research even points to Vitamin A aiding in the prevention of various types of cancers.
It is difficult to consume a daily diet that offers all of these vitamins and minerals in the precise concentrations that are right for women. For that reason supplementation is necessary to help truly maintain a healthy body at any age.
Image Source: http://biohormonesinc.com/nutrition/do-i-really-need-dietary-supplements/
If you are lacking the energy to workout, there may be some dietary solutions that are easily found on a quick trip to the grocery store.
Although some diets have made us afraid of carbs, carbohydrates are actually one of the foundational components of a healthy diet providing fiber, starch and sugar. The carbs that you need to watch out for are the simple carbohydrates that are empty calories packed with sugar. Complex carbohydrates, on the other hand, take energy for your body to break down the multiple sugars. “Simple carbs burn quickly, like paper, while complex carbs burn like wood and take a little longer to provide energy,” explains Manuel Villacorta, the spokesperson for the American Dietetic Association.
When thinking of carbohydrates, many of us mistakenly picture bread and nothing else. However, complex carbohydrates can actually be derived from legumes, beans, vegetables, fruits and whole grains. Many of these alternative sources are low in calories and very filling.
While complex carbs provide slow-burning energy to give you a boost throughout the day, processed foods with simple sugars will leave you with a crash and feeling of low energy. So these simple carbs to avoid include:
•Enriched and white flour
•Processed sugar like table and brown sugar
•Soda and other fruit and soft drinks
By consciously consuming good carbs found naturally in delicious vegetables and grains, you can help to boost your energy and overall health while reducing your need for comprehensive direct primary care. So here are five complex carbohydrate foods to fuel up on before your next workout.
Popeye ate spinach, and you should, too—except, preferably not from a can. This leafy green carb is bursting with iron, antioxidants, calcium and something called lutein, also an antioxidant, which might help save your sight. Spinach can be thrown into everything from a smoothie to eggs.
Oats are awesome, touts the Whole Grains Council. Over hundreds of studies have demonstrated the benefits of oatmeal for controlling blood pressure and cholesterol as well as improving insulin sensitivity to prevent diabetes. Some Australian researchers even discovered that oatmeal can help to increase the body’s production of appetite-control hormones while filling you up with good energy food.
3. Whole Wheat
Whole wheat breads and other whole grains are beneficial foods because they have not been stripped of valuable minerals and vitamins through processing. They are also safe from the process of enrichment which adds artificial nutrients back into the flour.
4. Brown Rice
Brown rice is another form of whole grain. It takes a little more water and extra time to cook but is a superior grain compared with white rice. When brown rice is processed, only the outermost layer of the kernel is removed. Therefore, its nutritional value is protected.
White rice, on the other hand, is milled until its B vitamins are destroyed by roughly 80 percent and it has lost half of its manganese, phosphorus and iron along with all the fiber and essential fatty acids.
5. Beans and Lentils
Many people are less sure about how to incorporate legumes into their diet, but around the world beans are a staple of many cultures’ diets. Beans and lentils are full of protein, vitamin C and iron. They are also filling while being low calorie. 1 cup of lentils has only 230 calories while providing plenty of food to satisfy a hungry stomach.
Beans from a can be rinsed to lower the sodium or simply purchased in bulk and cooked over the stove or in a crock pot. Whether served on the side, baked inside a casserole, boiled in a soup or food processed into a spread like humus, legumes are an excellent staple for any diet.
Image from www.livestrong.com