Most medicines for type 2 diabetes have various side effects that hamper our daily activities. So why not make use of some natural ingredients and their supplement that can not only benefit your health but also has zero side effects.
Aloe vera
Aloe vera can easily be found in a lot of places due to its easy and quick growth. It has numerous health and skincare benefits. It is widely used to combat type 2 diabetes as due to its antioxidant properties, aloe vera helps in protecting and repairing the insulin-producing cells in the pancreas. One review from 2013 advocates for this.
You can purchase some aloe vera and plant it in your house to use it anytime you want. You can consume it in the form of a juice directly or mix it with some other fruits. If your doctor suggests, you can also take some aloe vera supplements available in the market like aloe-vera juice.
Cinnamon
It is an ingredient that is a part of most of our dishes and is well stocked in our house. Cinnamon is an amazing ingredient that improves the taste of our food and also helps in combating health conditions like type 2 diabetes.
You should try adding a bit more of cinnamon to your dishes as it increases the sweet taste of the food and prevents you from adding sugar instead. This, in turn, reduces your sugar consumption while also catering to your sweet tooth.
Bitter melon
Bitter melon is a very common medicinal fruit. It has been used in traditional Asian medicines for centuries. The taste of bitter melon is not to everyone’s liking. But you should try to adjust to it for a couple of weeks as it has benefited patients fighting type 2 diabetes.
The best way to consume bitter melon would be to make juice. But if you still find yourself not adjusting to the taste, you can opt for taking supplements after consulting your doctor.
Milk thistle
This herb has been used for centuries to treat several ailments related to the stomach and liver. Milk thistle has been proven to have anti-inflammatory properties, especially in its extract, Silymarin. This makes it beneficial for people with type 2 diabetes. Also, through various studies, it has been determined that there are almost no side effects of consuming milk thistle to treat diabetes.
Fenugreek
Fenugreek seeds are also very common in our kitchen. They contain several fibres and compounds that help in reducing the blood sugar level as consuming them increases our body’s insulin levels and thus, they help in fighting type 2 diabetes.
Fenugreek seeds also help in reducing the cholesterol levels of our body. You can consume them by simply adding more of it to your dishes or by adding some of it to a glass of warm water.
Gymnema
Gymnema is a herb native to India. Studies have proved that it helps in combating both type 1 and type 2 diabetes by increasing our body’s insulin and subsequently reducing blood sugar levels. It’s best to grind the leaf of this herb as it is the best option to increase your insulin.
Ginger
Ginger is another commonly found ingredient. It helps reduce our blood sugar levels and helps in the prevention and cure of type 2 diabetes due to its anti-inflammatory properties. It can be consumed very easily as we add it to most of the dishes that we cook. You can also drink tea with ginger in it if you want to change your taste. It's helpful either way!
Take care of yourself
These are some of the best natural ways for you to fight type 2 diabetes. All you need to do is make some really tiny changes to your diet and in some time, you will see significant changes in your health.
You can also look for popular blood glucose treating tablets in Czech Republic like SugraNorm, which are made from completely natural ingredients, have minimum side effects and result in significantly lowered blood sugar levels. Apart from that, here are some other ingredients you can use:
However, don’t forget to reach out to your health care personnel before consuming these herbs. The doctor's advice also considers other aspects of your health which you might not be aware of. Plus, there are some herbs that interact negatively with a few medications which, in turn, can do more harm than good. Thus, be extremely careful. Afterall, it’s your health at stake.
What is the immune system?
The immune system is vital for a person’s survival. Without one, the body is open to being attacked from viruses, bacteria, parasites and much more besides. A person’s immune system keeps them healthy amongst a cloud of pathogens all around.
The immune system is made up of a huge network of tissues and cells that are constantly looking out for invaders. When they spot an enemy, they mount an attack.
Our immune system is all over our body and involves lots of different cell types, including tissues, proteins and organs. Importantly, it is able to distinguish foreign tissue from our own tissue. It also recognizes cells that are faulty or dead and clears them away. It is a highly complex system.
When the immune system comes across a pathogen such as a parasite, a virus or a bacterium, it launches an immune response. It is a highly complicated system that is crucial for survival and is made up of many different cell types and systems that work harmoniously to clear up dead cells and attack pathogens.
What is HPV?
HPV (Human papillomavirus) is a group of very common viruses. Alone, they don’t cause problems for most people but some types of the virus can lead to cancer or genital warts. There are over 100 different types of HPV and they affect the skin.
HPV is spread easily from person to person. Many types of the virus affect the throat, mouth or genitals. You can catch HPV from an infected person through:
- Skin contact with the genitals
- Sex (oral, vaginal or anal sex)
- Sharing sex toys
You are not safe from HPV by not having penetrative sex and you can catch it the first time you are sexually active. You won’t know you have HPV as it is symptomless but most people will get a type of HPV during their lifetime as it is very common.
There are certain conditions that are linked to HPV. Some types of the virus cause abnormal changes in cells that can occasionally turn cancerous. These types of the virus are called “high-risk” types and they can cause:
- Vaginal cancer
- Cervical cancer
- Anal cancer
- Vulval cancer
- Cancer of the penis
- Head and neck cancer
There are 14 types of HPV that are considered “high risk”.
It is possible to have HPV for a long time with no issues. You can even have it despite not having been sexually active for many years.
What are the links between a weak immune system and the chances of getting HPV?
If you have a weak immune system, your body is more susceptible to catching infections, including HPV. For most people, their immune system will defeat an infection of HPV before it creates any warts, for example, but if you have a weaker immune system, you will have a greater risk of catching HPV infections.
How can you make your immune system stronger?
Your diet plays an important role in boosting your immune system. With a stronger immune system, you might be able to avoid catching HPV, fight off symptoms of HPV or clear it up altogether.
Here are some ways in which you can strengthen your immune system with your diet.
- Cut down your intake of sugar
Decreasing your consumption of refined sugar is a great thing to do for your immune system and health. Refined sugar that you find in sweets and confectionery is addictive and causes cravings. If you replace refined sugar with naturally occurring sugars, your body will thank you. These sugars are much less toxic and support your body more with thinks like antioxidants and other super-nutrients. For example, citrus fruits contain vitamin C, which can help fight HPV and raspberries, cherries and goji berries are rich in antioxidants.
- Remove simple and refined carbohydrates
These include white pasta, white flour, white bread and white sugar. Instead, you should opt for whole grains. Complex carbohydrates are really good for you so switch to quinoa or brown rice instead of white and swap your white loaf for a multigrain loaf. Not only are these better for you, but they keep you fuller for longer.
- Increase your vegetable consumption
You should aim for between 7 to 10 servings of vegetables per day. This is around two handfuls of vegetables. You can be creative with how you consume these so if you find it difficult to eat so much veg, create a smoothie of blended vegetables mixed with fruit like apple or pear.
Eat your favourite vegetables in larger quantities. There are so many good things in vegetables. Spinach and kale are an excellent source of carotenoids, vitamin K, vitamin C, calcium, fibre and folate, which is great for fighting off HPV.
Vegetables in the ‘cruciferous’ category like cabbage, kale, sprouts and broccoli are fantastic as they have lots of great components like DIM (diindolylmethane) as well as indole-3-carbinol. These play a vital role in fighting off cells that are infected with HPV and cancer.
Foods that are good for an improved immune system
Here are some foods that help to build up your immune system:
- Cruciferous veg like cauliflower, sprouts, broccoli, cabbage
- Vegetables with rich pigments like sweet potatoes, mangoes, carrots, tomatoes, bell peppers
- Dark green leafy vegetables like kale and spinach
- Citrus fruits like kiwi and lemons
- Avocado
- Seeds and nuts, especially brazil nuts, almonds, walnuts and sunflower seeds
- Green tea
- Herbs like Echinacea, Reishi mushroom and Astragalus.
What else can be done to help fight off HPV?
Most infections of HPV will be cleared up with a healthy and strong immune system. As well as looking after your diet, you can support your immune system in other ways. For example:
- Drinking green tea
- Exercising to product sweat
- Quitting smoking
- Reducing the consumption of alcohol
- Keeping a positive mental attitude
- Taking a supplement like Papillex that is specifically designed to fight HPV
If you have just started out a new fitness routine or started bodybuilding, you should know what to do.
Here are some good tips to follow if you need that extra knowlegde.
You can also read more tips here at Real Muscle.
Stick to Free Weights:
Yes, machines do have their use and they can help greatly in certain situations. However, using dumbbells and barbells in your workout are the best when it comes to building muscle.
Using Compound Exercises.
Similarily to using free weights instead of machines, compound exercises will prevail in terms of the overall muscle and strength gains compared to isolation exercises. Exercises such as the squat, deadlift, bench press and the shoulder press should be included in your workout routine.
Create A Program.
STicking to a program will help motivate you, provide a way of monitoring your progress and will enable you to set your goals and steps. Hiring a personal trainer may help you achieve this. Not only this, but creating a program will help you know exactly what you need to do when you are in the gym.
Dont Over Train.
As a general guide, working out 4-5 times a week is optimal for muscular gains, both in terms of strength and hypertrophy (the increase in muscle size). Training more than this may cause you to overtrain, this means you will be limiting your gains in the gym and even lose muscle.
Rotate Your Training.
Rotating your routine and workouts with new exercises each week or every 2 weeks can help your progress by activating new and different muscles and muscle fibres, it will also help you recover previously trainer muscles.
Use The Correct Form.
While heavy weights have their place in most workout routines, using lighter weights with the correct form is always better than using heavy weights with a bad form.
Use Progressive Overload.
Once you have perfected your workout routine and your form, start increasing the weights and take advantage of progressive overload. This means to increase the weights on each exercise every 2-4 weeks and improving overtime. This will increase your strength and will improve your workouts.
Use Resistance Techniques.
Sometimes it may be better to add resistance techniques, this is the usage of equipment such as chains, resistance bands and advanced spotter techniques, you can read more here. They will help improve the dynamics of most exercises and increase their effectiveness.
Eat Lots Of Protein.
Protein is probably the most essential nutrient when it comes to building muscle and can be found in chicken, fish, eggs, milk and many other foods. Most experts recommend at least 1 gram of protein per pound of body weight for the best results. Always try to obtain your protein through food instead of just protein shakes— more information.
Be Careful.
Injuring yourself during a workout is not a good way of gaining muscle mass, therefore using the correct form and weight and preventing injury is a must. For example, having a spotter around while lifting heavy weights, using wrist wraps and a lifting belt, and using correct form are all ways to help reduce the likelihood of injury.
Eat More Calories.
If you want to grow the maximum amount of muscle you need to be in a caloric surplus, meaning you must eat more calories than you burn. Use a calorie calculator to find out your BMR (Basal Metabolic Rate) and calculate your daily calorie intake.
Eat More Often.
Eating more protin will help you increase your calories, which means more muscle growth. This is especially true for people with reduced appetites, eating more but smaller meals will help increase your appetite.
Rest and Recover Optimally.
Your muscles are being broken down during workouts and exercises, meaning they grow during times of inactivity such as when you sleep.
The ugly boxy fatty waist can spoil your image and damage personality in society. It prevents you from wearing skin-tight jeans and costumes. Therefore, use these top five tips on how to reduce the bulky and spacious waist.
Do Exercise for Reshaping Large Waist
People should not try any spot- reduction treatment as it is not worth the effect to solve their problems. To burn extra junk fat, you need to do waist reshaping and obesity management exercises. A one-hour fat reduction workout burns 400 calories. However, it is necessary to take the rest. In case, you have the target of burning 750 more calories each morning, you have the possibility of cutting one pound fat within 4 to 6 days. However, the risk of reducing a lot of fat within a couple of days may be challenging for a guy who has a weakness. Therefore, before doing any fat burnout exercise to resize your waist, have a guide from the senior specialist.
Do Yoga to Manage Fat and Stress
Yoga is a holistic therapy for you to maintain health. It helps you to cut excessive fat on the waist but it controls stress. Yoga trainers give people methods of how to have energy through meditation to boost up the fat reduction process.
Eat Low-Carb Food and Maintain Diet for Fat Loss
Try to take food like fiber-based vegetables and fruits. Get Vitamin D and probiotics for losing weight and correcting an awkward waist with thick layers of fat. Well, planned foods must not have high carbohydrates, sugar, and glucose. Insulin resistance causes an imbalance in the production of glucose. The cells of the body are not able to absorb glucose and sugar due to the irregularity in the production of the insulin in the pancreas. Therefore, avoid any type of negative food that is loaded with fat, carbohydrate, and sugar. Finally, excess sodium or salt in your food can enlarge your waist as it produces more water to oversize your waist. Select fruits and vegetables which are not worse to disturb you to manage health. See, beans, lentils, sprouts, and potatoes enhance the bloating. Instead, berries, plums and different hygienic fruits with the least amount of sugar are useful for you to fix up the fatty waist.
Change Your Lifestyle
Alcoholic persons have high-fat sensitivity. It induces exposure to obesity. Therefore, steer clear of any type of strong alcohol. Secondly, walking habit in the morning is a good therapeutic procedure for you to trim fat lying tight on your waist.
No Artificial Sweeteners – Please
People like to take a lot of soft drinks and confectionaries containing sugar. It makes them addicted and crazy to swallow sweeteners at any event. If you want to be a cute slim woman, you must not opt for this type of artificial soft drinks. Your intestine tube will be swollen as these drinks have gasoline components plus carbohydrates. Your waist will be protruded with swollen abs. Therefore, minimize the frequencies of going to local kiosks to have bottles of soft drinks.
Lastly, going to the local gym for physical fitness exercise to enhance wellness is a trend. You can also find such a health improvement center for workouts to adjust your cumbersome big size waist. Or else, you can use any best waist trainer.
Well, many dietary supplements are good fat burner agents. These supplement pills contain various components which are varied in functionalities. These five tips for reshaping your oversized waist give you basic support. However, you need to track your performance on how much calories you have to burn.
Keep in touch with daily body mass index rates. Even consultation with your physiotherapists or any professional fitness trainer is also user-friendly to reset the waist.
When you hear "exercise" or "fitness," do you immediately think of sweaty bodybuilders or bouncing aerobics instructors who spend hours at the gym every day? Most people do, and it can leave a daunting question hanging in the air - "How do I find time in my already hectic schedule to workout without spending an hour or more at a health club every day?" Fear not! Even in the busiest schedule, there are time niches in the day that can be used to squeeze in a few minutes of aerobic activity or strength training. In fact, you can find the best fitness information at Sunce Fit.
According to MedicineNet.com, short bursts of activity are just as good as one long 30-minute exercise session. The article also showed evidence that at least 5 minutes (preferably 10 minutes) of continuous movement is needed to make a significant contribution towards weight loss.
So try to aim for adopting the following activities in at least 10-minute increments:
1. Walking and biking: Biking doesn't need to be a spandex-clad marathon event, nor does walking have to involve the latest aerobic fashion gear to be successful. Think of it more as a way to commute, save some gas, save the environment, and get some aerobic exercise - pretty good combination of benefits for doing a simple errand. Need a few things at the local grocery market? Try walking or biking to the store; you will burn calories and get a chore crossed off your to-do list. If I need a stamp, I take a brisk 20-minute bike ride (round trip) to the nearby post office. By the time I get home, my letter is mailed and I feel invigorated and refreshed. If I do wind up driving somewhere, I make sure to park the car as far away from the building as possible so that I can squeeze in a quick walk to and from the car, and I always opt for the stairs when I can for that extra boost of activity. Sticking to these simple changes every day has helped me increase my energy level, and lose a few pounds!
2. Arm exercises: Anytime I have about 10-15 minutes to myself, I pull the weights out from under the sofa and do a quick group of strength training exercises for my arms. I aim for 2-3 sets of about 10 reps of each of the following: chest presses, chest flys, shoulder presses, lateral raises, front raises, single-arm rows (great for bra bulge!), upright rows, hammer curls, overhead triceps extensions, and kickbacks. A full list of how to perform each exercise is given at Sports Fitness Advisor. Make sure to do some stretches before getting started with these exercises.
3. Leg exercises: Truthfully, I am not a huge fan of exercise, especially the strengthening leg exercises. Sure, I love endorphin rush, the physical and mental results, and the feeling of accomplishment, but the act of exercise can get boring. So, I either try to make it fun, or I multitask it! For my leg exercises, I lunge as I vacuum, do squats as I tend dinner, do leg lifts as I walk through the house, and have been known to sit on an "imaginary chair" (helps strengthen the thighs) as I read a book. Do I look goofy? Most likely, but it is a great way to squeeze in some strength training as I go about my usual routine.
4. Cleaning and home improvement: Vacuuming, dusting, weeding your garden, mopping, raking leaves, and painting are just a few of the often overlooked calorie burners that you can do every day around your home. According to the ProHealth Exercise Calculator, a 150-pound person, cleaning vigorously for 30 minutes, burns over 150 calories. Not bad for an activity that also gets your home clean!
5. Get into a rhythm: Working out is more fun with music. Quiet places creep me out, so practically every hour of the day, I have the radio on, or am listening to my iPod. That makes getting into a dance rhythm pretty easy. Do some hip circles while you listen to belly dance music, try some ballet stretches to Tchaikovsky, or get funky with an 80s dance mix. Whatever groove you can get into is the one you should choose for a 10-minute dance-a-thon at home!
6. Movie crunches: Watching a movie? That's the perfect time to do some ab toning exercises. If it is a good movie, you will barely notice that you are working out since your mind will be otherwise occupied. I like to lay on the floor and do about 20 minutes of crunches and ab tightening exercises that work all of the abdominal muscle groups. Don't want to lay on the floor? No problem! Simply sit in a chair with a flat, hardback, and put your feet up on the coffee table. Then, raise your feet a few inches off of the table, and lower them slowly - do this for about 20-30 minutes and you will be feeling the burn.
Check out Wellsphere.com for some great video techniques for your ab workout. Find a comprehensive blend of exercises that work best for you, and try to do them every other night so that your muscles have a chance to rest - this will make your workouts more effective and will cause less muscle strain.
In an industry that is evolving year on year, guided by consumer trends the modern Personal Trainer of today is part of a multi million pound industry that continues to grow.
Consumers are spending more and more every year on; gym memberships, group training experiences, online fitness, supplements, and personal training. With more opportunity than ever before in the industry, how do you start your career as a qualified Personal Trainer? Here are 3 steps to becoming a Personal Trainer:
One: Get Qualified
It all starts with education. The minimum level now required in the industry is a level 3 Certificate in Personal Training. The industry made a commitment to ensuring that trainers coming into the industry have the skill sets not just to instruct but to educate members on how to be more active and reach their fitness goals. A level 3 trainer has the ability to design and prepare periodised training plans that apply fitness principles, while knowing how to motivate and support clients through effective coaching and behaviour management skills.
Personal Training courses online do take varying lengths of time to complete and this really depends on the level of existing knowledge you have in the subject area prior to your course taking place. PT Skills understands that everyone is different and based on prior learning our enrolment team will ensure your course takes the right time for you. If you have been studying the subject areas at College or University there is likely to be some crossover in the content you will study. You may already hold a level two fitness instructor qualification allowing you to upskill to a level 3 certificate rather than taking on a full Personal Training Diploma. Our enrolment team can assess this and enrol you on the most appropriate course.
The important part to remember is that your level 3 Personal Training Certificate is a vocational qualification, like training it requires “reps reps reps” to become an expert in your chosen career. Your certificate gives you technical knowledge allowing access to employment or self-employment in the industry, while you are studying and after you complete your certificate it is highly important to keep learning and honing your skills.
Two: Employment or Self Employment?
As a newly qualified trainer you have opened the door to a very rewarding industry with trainers now having what seem to be limitless incomes. Social media has helped this and specifically YouTube, Instagram and Facebook now helping trainers achieve over £1,000000 in annual earnings. This will not happen overnight and it will require; time and reps to becoming an expert, good people skills, and gaining results for the people you work with. It is easy to learn how to post an Instagram post but becoming a really good personal trainer requires practice and time. Everyone starts in the fitness industry at different ages and ability but everyone can achieve their own success with the right commitment and mindset.
One decision to make is to choose employment over self-employment. Coming straight out of college or University is the next big step in life for some. Employment will provide a bit of a safety net if you’re looking to concentrate on becoming a strong personal trainer without the worry of finding your own income. Providers that offer employed roles do offer a bonus style of structure these days, this allows you to take home a basic salary and as you begin to deliver a higher number of personal training sessions for the company you are rewarded with a commission of the sessions you deliver. This is exactly how car sales executives work. They receive a basic salary and as they sell more cars they earn more money. Personal Training is exactly the same.
Ok, maybe you are the more adventurous type or you have some life experience, have already travelled, or had a job in other industries where you have learned a thing or two about working with people and how to sell? Self-employment could be a good start for you, the freedom to be your own boss and choose when you want to work. At first you will need to put in the work to make this happen. Gym operators in the industry offering access to their members do allow you to be self employed, essentially you are delivering a “service agreement” in return for access to the gym members. You do not have to spend excessive money on marketing your new business, simply be in the gym and meet as many people as it takes to build your new personal training business. There will be stipulations by the gym to ensure you as a “supplier” are delivering a good service to their members. You will wear gym uniform provided to you so that members know who you are and why you are in the gym. In some cases, you will also provide your time in return for access to the gym members, usually carrying out induction activities such as group classes, inductions, and general gym operations. The time you give to the gym will be on a shift basis of between 10 and 15 hours each week instead of paying a rental payment.
Once established as a trainer and you’re delivering 20+ training sessions a week you may consider paying a rent instead of delivering hours to free up more of your time to achieve a higher number of sessions each week and give yourself the flexibility to work when you want. If you are starting out in the industry this is a common pathway for a lot of trainers. While you are on the way to becoming a fully self employed trainer you will have a clearer picture of where you want to be in the industry. Self employment provides a number of opportunities to “sell” your education. Joe Wicks The Body Coach is a recent example of a trainer who once worked for a national gym chain, ran outdoor boot camps as a self-employed trainer for years then moved his programs online to start “The Body Coach”. Joe applied himself over the years to get where he wanted to be and had fun doing it. I will also be sharing with you how I became a personal trainer and how it has lead me to teaching fitness.
So, this next step of choosing employment or self-employment requires a bit of consideration, here are a few things to consider.
Self-employment
Do I want to be responsible for my own tax and national insurance?
Am I ready to work what it takes to be a self employed trainer?
Do I feel confident in my ability to “sell” me?
Do I have a plan of how to build my personal training business?
Employment
Do I want my working pattern set?
Do I want a safety net to start my career?
Do I want to learn more about the industry?
Do I need that extra support to get my career started?
Step Three: Interview preparation
Once you have made the decision about how you want to start out in the industry you will need to prepare your CV and freshen up your interview skills. Updating your CV with your new qualification will be a good start and then consider the key attributes gym operators will be looking for in a personal trainer. Spend some time reviewing your course material and browse through some current job adverts, this will help you understand what gym operators will be looking for. The next thing to do is research into the companies you will be applying to, learn about their business and how they work. This will help you build a set of questions if you are asked in the interview. PT Skills will help you at the final stages of your course, allocating time for interview preparation and information you will want to know and what gym operators will be looking for.
Starting your new career is an exciting prospect and will fill you with boundless energy to get your first step on the ladder. Yes, it can be rewarding but there are no short cuts in creating a long-lasting career. Spend time learning what you love and make sure every rep counts.
For information about enrolling with PT Skills please visit www.ptskills.co.uk
Health might only be a six-letter word, but it largely determines our future’s pain and pleasure. People often think that a healthy lifestyle means working out for long hours in the gym. No, it is a part of a healthy lifestyle and absolutely NOT necessary. In fact, you can maintain a healthy lifestyle without hitting the gym at all.
A healthy lifestyle as perceived by the youth of today is not a luxury, it is a necessity. The earlier you realize it, the better. To help you on this journey of a better life, I have enlisted a few rules that are absolutely necessary for you to follow for a healthy lifestyle:
Let go of your bad habits
Even before eliminating them, the first and the most difficult step is to accept you have bad habits that are ruining your lifestyle, and it's high time you MUST get rid of them. It’s not always about the clichéd smoking or consuming alcohol, but even habits like emotional eating, and not sleeping on time are considered as bad.
If you have the will, trust me, science says it is only a matter of 21 days, i.e. you can break a habit in just 21 days irrespective of how long it has been with you in your life. It might appear difficult at present, but it is very much achievable, and once you reach the end line, you will be quick to see it’s positive effects on your lifestyle.
Eat Healthy
No rewards for guessing, but wasn’t this a no brainer? We all know we need to eat healthily, consume an adequate amount of vitamins, proteins, nutrients, carbs, and fats, yet, we fail to do so.
If you don’t eat healthy, there’s no way you can achieve a healthy lifestyle. Even if you are hitting the gym hard and working out, you need to understand that you cannot outwork a bad diet. In fact, the majority of chronic diseases are a byproduct of poor eating choices.
Drink water, more water
There’s much written about the importance of water everywhere on the internet, in books, in health magazines, but we are still ignorant about its magical powers.
Importance of water is immense, from eliminating toxins, increasing energy, proper functioning of the brain and blood vessels, water is the most important nutrient we need. Well, however, each of our bodies are different I recommend a bare minimum of at least 2 liters of water every day, if not more.
Don’t miss out on Exercise
In the modern world, people have associated exercising so much with losing weight, that it has not only become synonymous with it but also, people have started to ignore its other benefits, which is so wrong.
Of course, achieving the appropriate weight is one of its advantages from the long list. But there are others: building strength, endurance, agility, flexibility, improved circulation, strengthening the heart and lungs and the list is practically endless. Infact, daily physical activity can also increase your lifespan. So, exercise for just 30-minutes a day, 150 minutes a week, and you are good to go.
Sleep like a baby
Your body heals only at a state of complete rest, and that is why getting a bare minimum of 6-8 hours of sleep is a must. Insufficient sleep can not only invite mental unrest but also leads to a weak immunity system. Sleep deprivation can cause heavy damage to your lifestyle, larger than any of us have ever imagined.
Become a Morning star
A powerful morning routine is not only important for a healthy lifestyle, but also for a positive head-start to the day. Start your day with exercise, stretching, deep breathing, visualization, journaling, and affirmations or anything that you like, and see how beautifully it transforms the rest of your day and life.
Learn to balance
Life is all about balancing your priorities. For some career is ahead of family, for others success is more important than health. No matter what your priorities are, and no matter how they are placed, you must know how to accommodate every aspect of your life. Everything must work in harmony to ensure one doesn’t overlap another.
Life is said to be the greatest gift in the universe; do not ruin it living an unhealthy lifestyle. Plus, these tips are not rocket-science, just minor changes in your daily activities. Trust me, once you start living healthy, you wouldn’t trade it for the world.
An unhealthy lifestyle is a characteristic of the present times, leading to deficiency in immunity power which makes people susceptible to all kinds of diseases. Whether it is a common cold or cancer, bringing your body back to normalcy requires a nugget of gold, especially with newer tests and expensive insurance.
Approximately 79 million Americans face problems with medical expenditure, according to a survey by the Commonwealth Fund. Since these are unavoidable and not easy to get rid of, I have enclosed a list of 7 simple ways that will help you cut down your healthcare costs.
Pick a good insurance policy
Picking a good insurance policy is the first step in cutting down your healthcare costs. Often, people tend to choose low premium plans, which don’t cover a variety of tests and procedures, restricting your provider network. Apart from that, some plans have higher deductibles. If you’re a person with some medical issues and need to use your insurance often, it wouldn’t be a shocker if your deductible would be more than the premium itself. If you think you haven’t made the right choice, you still have time.
Keep copies of all medical tests and records
Having copies of all your diagnostic tests and surgeries do come in handy. This way, you will have all the information before you visit a new doctor, and prevent tests you’ve already taken. Also, when you have results in your hand, the doctor can prescribe you medicine immediately without stalling it to the second appointment. It reduces your time at the clinic and save extra dollars which would have been otherwise spent on additional procedures and appointments. Who knew paper could do so much?
Don’t avoid your health condition
The best solution to not have to go to the doctor is to not fall ill in the first place. While this is hypothetical, what you can do is not let them escalate into a worse stage. If you’re suffering from some medical problem, it is advisable to stick to your plan and take your medicines on time. Practice preventive care. If your ailment does not worsen, it means no more tests, medicines and white room appointments. Time to stash that cheat food away!
Check bills thoroughly before paying
Error is human nature, and no one can escape it, not even the big-profile insurance companies. Make sure you scan all your bills and insurance payments thoroughly before paying because a simple coding error can result in extra dollars flowing out of your pocket for services you haven’t even received. It’s better to ask than to pay, isn’t it?
Keep an eye on discounts
You must have made plans of buying that coat you saw as soon as the sale banners pull in, but have you ever thought of buying medicine on a discount? There are lots of companies that sell medicines online with coupons that can give you bumper discounts and extra benefits. Look out for them to receive major cuts in prices and you could also buy medicine in bulk if they are needed regularly. Pharmeasy is one such place where you can always save on your bills by getting great online medicine discounts. Check it out right away!
Negotiate big medical bills
Negotiation is not necessary, but you can always try in case you have undergone an expensive surgery or procedure. It is wise to ask for an itemized bill before leaving the place. You can also ask for a financial aid if you’re paying by cash or through a payment plan. If you have a lot of bills, maybe consider hiring someone to negotiate for you. The diplomacy lessons are going to help here!
Question the necessity of tests
New is better, but not in every case. Just because you have been asked to undergo a new test or purchase a new drug, does not mean that it is better than the older one, but is surely more expensive. While purchasing your meds, you can always ask for generic drugs, which are cheaper alternatives to your medicines. If you’re advised an expensive test, questioning the necessity and impact of the test really helps because some tests don’t add much to their standard (cheaper) versions. It’s always better to be informed about what you’re doing!
While healthcare is one aspect of our budget that cannot vanish completely, it can definitely be reduced to a certain extent. I hope that the simple hacks enlisted above will prove to be effective and your ‘I wish healthcare was cheaper!’ wish will be fulfilled.
