When you try a new exercise, lift heavier weights or run steeper hills, muscles experience strain and micro-tearing at the cellular level. Omega 3 fatty acids are good for both Continue Reading

When you try a new exercise, lift heavier weights or run steeper hills, muscles experience strain and micro-tearing at the cellular level. Omega 3 fatty acids are good for both the mind as well as the body. It is found in fish. These omega 3 fats are known to give energy, fend off fatigue and also to combat depression. Weight fluctuates all the time, so the idea isn’t to get caught up in the actual day-to-day variations, but to notice trends. If you spot a trend upwards, it offers a chance to analyze your behaviors. Have you eaten out more frequently ? Are you skimping on the veggies? Perhaps you’ve had a few extra causes for celebration lately. Whatever the case, monitoring your weight can allow you take action early, when it’s easier to manage. Although junk food satisfies your hunger, it provides little nutrition. Continually snacking on nutrient-poor foods can leave you with too little appetite for more nutritious foods, increasing your risk of nutritional deficiencies. The average American diet is deficient in fiber, omega-3 fats, magnesium and calcium, writes Dr. Steven Masley on Highly processed foods contain little fiber, a substance your body needs for a healthy gastrointestinal tract and for control of cholesterol and blood sugar levels. Vegetables, fruits and whole grains are the main sources of fiber, as well as many other essential nutrients. If you’re not already strength-training, start now. The weight room floor is not reserved for men in their youth. Lifting weights helps offset the natural loss of muscle mass as you age and builds it instead, and this contributes to a higher metabolism. Address all the major muscle groups – legs, arms, shoulders, chest, back and abs – with a program two to three times per week on nonconsecutive days. Start with a modest weight that fatigues you in one set of eight to 12 repetitions and progress to heavier weights and additional sets as you become stronger. If you’re coming back after a long hiatus, don’t let your ego start you back at the weight level you lifted when you were in prime shape. Ease into lifting gradually so you don’t cause injury, and consult a personal trainer to ensure you’re using proper technique. Professor Judy Buttriss, Director General British Nutrition Foundation and also a co-author of the paper said: “In line with the latest Public Health England guidance on vitamin D, we recommend that people consider taking a vitamin D supplement of 10 micrograms a day during the winter months (from October to March), and all year round if their time outside is limited. It’s the little things that you do each day that add up to being healthy and fit. While we do what we can to be as health-conscious as we can, it is always a work in progress since there are many elements to a healthy lifestyle. Use these tips as a guide on your journey on the path to good health.

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