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Be Your Healthiest You: Ways to Make Sure You’re Properly Taking Care of Your Body

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Taking care of your body

Taking care of your body, it can be easy to get bogged down by the realities of life to the point that you begin to neglect your own physical health.

However, you will feel much better and perform at higher levels of productivity if you make the effort to take care of your body.

Here are three ways that you can ensure that you are treating your body well and maximizing its full potential

Visit the Doctor Regularly

Nothing can replace quality medical care when it comes to taking care of your overall physical health.

In addition to practicing proper preventative care with your healthcare professional of choice, it’s important to schedule appointments with them whenever you’re feeling “off” or you’re experiencing symptoms that don’t resolve on their own or respond to over-the-counter medications.

It’s also important not to brush off serious injuries. According to Polito & Associates, after an accident, it’s important to seek emergency medical attention.

Although you may feel fine, some injuries and symptoms don’t show up right away, so in order to prevent further damage, it’s best to see a medical professional.

You will enjoy greater peace of mind if you get the proper attention as soon as possible.

Get Enough Sleep

It is a well-known truth that most people are not getting enough sleep. Most healthy adults need a minimum of seven hours of sleep each night, with more being preferable.

According to ResMed, getting adequate sleep at night boosts your concentration, improves your immune system, and prevents weight gain. Your mood and emotional health will also benefit from getting enough sleep each night.

While it may be tempting to try to stay up late to finish that one last task, you will be more productive the next day if you are truly rested.

If you do not allow your body the time to effectively recharge, you are more likely to get sick. You will also feel drowsy and irritable. This can lead to a downward cycle that is hard to reverse.

Hit the Gym

One of the best things that you can do for your health is to simply move. You do not need to run marathons or compete in weightlifting competitions to live your best life.

Even something as simple as going for a daily walk or bike ride can extend your lifespan and keep you feeling your best. The important thing is to move your body in meaningful ways every day.

Exercise is not an all or nothing proposition. Moderate amounts of exercise can provide significant benefits when performed consistently.

If your body is not up to heavy cardio work, you can try yoga, Pilates, and other non-impact activities. Not only will this activity boost your physical health, but it will also improve your mental and emotional health and well-being.

You only get to journey through this life once. Make the most out of your time by properly taking care of your body. Do not waste your only chance at a healthy life by not giving your body the care that it deserves.

Tips for Taking Care of Your Body When You Play Sports

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Play Sports

Playing sports is an excellent way of keeping fit and enjoying some healthy competition. However, you’ve probably heard about people who have hurt themselves while taking part in their sport or experienced related problems off the court or field. Keep reading for some ways that you can better protect your body when you’re playing sports.

Nutrition

You don’t know how much proper nutrition matters for your sports performance until you find yourself getting exhausted quickly and realizing that your poor diet is the culprit. You need to have a balanced diet and keep yourself supplied with plenty of water. Go over your typical diet, and see what’s plentiful and what needs to be included more.

You should be getting strong protein and plenty of complex carbohydrates so that you can stay strong and energized. You should also eat plenty of vegetables for vitamins and minerals. Be sure not to overload yourself to avoid getting cramps while you’re trying to play.

Gear and Equipment

The right athletic gear isn’t just about promoting the hottest sports brands. It can help to keep you from being seriously hurt. If you’re playing a contact sport like football, you need gear, like a strong helmet, to protect you.

About 1.7 million people suffer traumatic brain injuries every year, so it’s important to protect your head with the proper gear in order to prevent head injuries. If your gear is falling apart, get it replaced before your next game; faulty equipment has no place in any sort of sport.

Warming Up and Cooling Down

Your body needs time to prepare for and recover from playing sports. Warming up lets you get yourself in gear, and cooling down helps you to reclaim energy that’s been expended while competing.

Don’t treat either of these with a passive attitude; the best athletes can tell you about the importance of both habits. Before you play, stretch and make sure you’re hydrated.

Afterward, get some more food in you and consider resting for a little bit. If you’re in serious pain after playing, you may need to re-examine your warm-up routine.

Listen to Your Body

“No pain, no gain,” is an adage that should be ignored when you’re playing sports because it implies that you need to care more about victory than you do about your own health.

If you think that you need to take a break, do so. You might be feeling strain or exhaustion. You don’t need to meet any sort of criteria for being a true athlete by pushing yourself to your limit and beyond.

Sports can be a lot more fun when you know you’re taking the right measures to keep yourself safe. Winning is nice, but your protection should be a much bigger priority.

You should also make sure that your teammates and anyone else you know who plays sports is wise to these tips. It only takes one injury to significantly affect your ability to compete and enjoy other aspects of life, so put in the effort to protect yourself.
Here’s another article you might like: How to Plan the Perfect Strength Training Routine for Your Body

Diabetes Is More Dangerous Than You Think

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Measure child glucose level blood test diabetes little boy using glucometer

Diabetes may seem like a common occurrence, but that doesn’t mean this condition isn’t serious. The CDC reports as of 2017 that 9.7% of US citizens have diabetes. Fortunately, the number of new cases is going down as people are becoming aware of the dangers and causes of diabetes. If you’re not familiar with the way that diabetes can harm the entire human body, keep reading.

Diabetes Can Be Fatal

You don’t often hear about people dying from diabetes. It’s true that it is not directly fatal, but that doesn’t mean it can’t kill. Diabetes is linked to heart failure, kidney failure, and respiratory issues, all of which can end life prematurely.

Diabetes can also damage your nerves and blood vessels as well as cause a coma. If you are diagnosed with diabetes, managing the condition is important. Diabetes that is not well controlled can cause complications that have a fatal impact.

It Affects Every Part of Your Body

Diabetes lasts for a lifetime and this makes it easy for the disease to affect every part of your body. People who suffer from diabetes may have a problem with blood flow, and this can lead to the amputation of their feet.

Your pancreas and bladder can be affected, and even your skin doesn’t go unharmed. Losing fluids quickly, which high blood sugar causes, can leave your skin painfully dry. Cataracts and glaucoma, two conditions that affect the eyes, are more likely to occur if you suffer from diabetes.

The signs of diabetic eye disease can be difficult to differentiate from other eye problems. It’s important to let your eye doctor know if you have diabetes so she will be on the watch for diabetes-related eye issues.

It Can Develop Quietly

Uncontrolled diabetes is truly dangerous. When diabetes is not well managed, it wrecks your body and impacts your major organs. The problem is you can’t control diabetes if you don’t know you have it.

Though many people are under the misguided assumption that diabetes appears with a ton of symptoms, there are people who don’t experience noticeable symptoms at all. It’s important to have blood work performed on a regular basis to check for diabetes, especially if you have a family history. 

Knowing how to manage diabetes is the first step to taking control before the disease threatens your entire body. Diabetes is not an innocuous condition. However, it can be managed if you do suffer from it. Take the diagnosis seriously and do everything you can to avoid the serious consequences of uncontrolled diabetes.

Why Don’t Doctors Listen to Their Patients?

Doctors Patients

Illnesses happen to everyone—often when we least expect it. Even for healthy individuals, regular checkups with physicians are recommended. However, patients often feel as though their concerns are ignored by doctors.

Too often, people find themselves wondering why their doctors don’t listen to them. Here are some possible reasons.

They Don’t Have Enough Time

Doctors are extremely busy. Between the other patients they must see and the paperwork that’s piling up, they find themselves short on time. As such, according to CMAJ, you may find that your doctor doesn’t have the time to sit down and catch up with you.

It’s not necessarily something physicians mean to do; their schedules are just packed before their days even start. However, you can help your doctor make time for you. For example, you could prepare your concerns while you’re waiting to be called back so that you can stay on track during your appointment.

Additionally, you could try writing down everything you want to discuss before your visit. By jotting down your talking points, you and your doctor can get right to the point when you come in.

They’re Biased

Whether patients realize it, doctors are people too; they have the same thoughts and feelings everyone else does.  According to Salud America, many physicians enter the room having already formed an opinion on the patient.

Research has concluded that many doctors don’t validate complaints of pain from female patients; they take the complaints from men seriously, though. Overweight patients often feel judged, too.

African American patients are sometimes treated differently than patients of other races, as well. If you feel as though your doctor is judging you or just not listening, tell them. If there’s no improvement, you can file a complaint and find a new doctor. You are your own best advocate, and you deserve to be treated with respect.

They Don’t Want to Be Sued

According to Legally Mine Reviews, more than one in three physicians has had a medical liability lawsuit filed against them at some point in their careers. Physicians have to be careful when considering how to provide the best care for you.

In short, they don’t want to perform a risky procedure or treatment that you may regret and seek legal compensation for. It’s never fair to sue a doctor for having your best interests at heart, but miscommunication makes these things happen.

If you ever feel as though you’re being treated less than stellar, always seek a second opinion.

The doctor-patient relationship can be a strong one. Never settle for a doctor you don’t mesh with. If your provider doesn’t listen, find a new one. Your healthcare is important, so it’s vital that you do all you can to find a doctor that best suits your needs.

Meat…What’s New Concerning your Health?

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Meat Health

Is Meat Really Good For You?

This question attracts a lot of controversial answers. Meat has been an integral part of the human diet for millennia. The controversy surrounding its consumption is very high, this is because different people have different ideologies as to whether meat should be consumed as food or not and if it influences a beneficial or detrimental effect on its consumers.

What is considered Meat?

Meat is the flesh of an animal that is eaten as food. It can also be defined as part of an animal fit for consumption (this includes the muscle tissue and internal organs). It is mainly composed of fats, water, and protein.

Domesticated animals such as goats, sheep, cattle, poultry, and pigs are the major sources of meat. In certain countries, horses, camels, buffaloes, deer, cats, dogs and even snakes are eaten as meat.

Unlike domestication, hunting is a significant source of obtaining meat in some traditional cultures.

Most people see meat as a significant source of protein and other nutrients and so find no difficulty including it in their diets.
On the other hand, some people criticize their consumption as food.

They deem it to be unhealthy, unreligious, unethical, or even unnecessary. Non-Meat eaters are more concerned about the ‘unethical’ treatments given to these animals or the significance of these animals concerning their religion or beliefs.

The Types of Meats

Red meat
That includes beef (cattle), venison (deer), mutton (lamb), goat, and pork (pig).

White Meat
Examples are chicken, duck, goose, turkey, and a variety of wild birds.

Processed meat
Ham, bacon, corn beef, beef jerky, hotdog, and sausage are referred to as processed meat because they have been transformed by salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation.

Meat is a source of some major nutrients needed by the body but can also be a source of harmful organisms like fungi and bacteria that can impair one’s health.

Red meat, a good source of protein needed for the development of muscle, bones, tissues, and the production of enzymes, can lead to severe health issues like cancer, digestive issues, kidney problems, and heart diseases when consumed excessively.

Twenty-two experts from 10 countries reviewed more than 800 studies, which led to the conclusion that eating 50 grams of processed meat every day increased the risk of colorectal cancer by 18%.

That’s the equivalent of about four strips of bacon or one hot dog.
Some studies have shown that people who develop diseases that are associated with excessive consumption of meat also consume a boatload of sugar and refined carbs alongside a highly processed, inflammatory diet.

While those who consume fruits and veggies within a healthy portion along with meats are less prone to these diseases.

The answer to the question of whether meat is good or bad for you depends on the following factors;
The quantity and type of meat you consume.

Your choice of lifestyle (are you a smoker or an alcoholic?)
Exercise routine
The type of food you consume (more carbs and fewer veggies or fewer carbs and more veggies).

What Seniors Need to Know About Hearing Loss

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Seniors Hearing Loss

Hearing loss is a natural part of aging, and everyone experiences a partial loss of hearing to some degree or another as they enter their golden years.

A decreased ability to hear clearly does not necessarily mean that there is any cause for concern. Usually, the most pressing concern is the loss in quality of life that occurs as a result of hearing loss.

However, there are steps you can take to prevent or slow down the hearing loss. Many medical devices are available to help partially or fully restore hearing for seniors who don’t hear as well as they used to.

Here is a brief introduction to why hearing loss occurs and what can be done to treat it.

The Causes

Biologically, hearing ability is closely connected to the overall function of the nervous system, the component of your body responsible for sensing information from the environment and passing it onto the brain for processing.

So, any decline in cognitive function or health conditions that impact the nervous system can often cause hearing impairment as well. 

There are two types of hearing loss: sensorineural and conductive. Sensorineural hearing loss is due to damage to the nerve responsible for hearing or to the tiny hair-like cilia in the ear.

Conductive hearing loss means that the outer or middle ear is damaged, but not the nerves. Sensorineural hearing loss is the more common type in the elderly. 

A number of conditions can contribute to hearing loss. These include Ménière’s disease, otosclerosis, autoimmune disease, and loud noises which damage the tiny fibers in the ear.

Frequently, there are multiple causes that all contribute to hearing loss. Only a doctor can identify the exact cause of your hearing loss. This is necessary before corrective action can be taken. The correct course of action in terms of treatment depends on the root cause.

The Treatment

For seniors, taking care of your hearing is easier and more affordable than ever before. One of the most common and effective ways to restore and protect hearing is with a hearing aid.

A hearing aid is a device that amplifies the sounds that your ear picks up naturally so that everything becomes louder and clearer. There are different kinds of hearing aids, which can be more or less comfortable.

Traditional hearing aids were quite cumbersome, but their modern versions are discrete and easy to use. 

Take charge of your hearing. If you feel that your hearing is not what it used to be, consider your options.

You don’t have to be on the brink of total deafness before you need to start looking for a solution. After all, there is no need to live without the ability to hear.
Read more: 3 Workouts Seniors Will Love

Finding the Balance: How to Make Healthy Choices When You Work a Full-Time Job

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Healthy Choices

Sticking to a set diet and workout routine can be quite challenging when working over 30 hours a week. With some creative thinking and a lot of forethought, you can make being physically fit and eating healthy meals parts of your daily routine. Consider the following strategies to find balance in your personal and professional life.

Before Work

The best way to set the tone for a well-balanced day at work is to follow a consistent morning routine. This routine should include getting a few minutes of fitness and a healthy meal.

Start the day with high energy by getting your blood flowing with some stretching, jogging, or yoga. In addition to kickstarting your adrenaline, this will help to center your mind and get you focused for the long day ahead.

Likewise, eating a healthy meal before work will provide you with the fuel you need to be your best at work. Whether you eat scrambled eggs and toast or get into the habit of taking overnight oats to-go, make sure to eat in the morning. This way, you’ll be filled with energy and can avoid having to eat anything unhealthy on the way to your job.

During Work

Don’t lose track of healthy decision making throughout your workday. Work can be demanding, but you can still make healthy choices. Instead of making your way through the drive-thru, bring lunch or choose a healthier option, use a standing desk, or check to see if your company has an employee wellness program.

By adding these ideas to your daily work routine, you’ll find that you’re better able to power through the workday without feeling overly tired or having to give in to any cravings for unhealthy food.

After Work

Though some like to blow off post-work steam at a local bar or fast food joint, the best and healthiest way to work through this stress is to work out. Whether you spend half an hour at the gym after work or you do a few exercises at home, making time for physical fitness after work and getting to bed on time every night will help you to feel refreshed and regenerated for another day at work tomorrow.

If you make an intentional effort to eat properly and work out before, during, and after your workday, you’ll be able to manage your full-time career better. By paying attention to what you eat, fitting in exercises throughout the day, and getting enough rest at night, you’ll find the balance you’ve been searching for.

Here’s another article you might like: Nutrition Matters: How Watching What You Eat Can Benefit More Than Your Physical Health

3 Workouts Seniors Will Love

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Senior woman lifting weights and working out at home. Mature woman sitting on couch doing hand stretching exercise using light weight dumbbells. Beautiful old lady exercising at home to stay fit.

Exercise is important for every age group, but daily activity is especially critical to maintain good health as a senior. While many workouts are high-impact and not necessarily appropriate for the aging musculoskeletal system, there are a wide variety of healthy, low-impact workouts that seniors can enjoy.

Take a look at these three popular senior workouts for some ideas on how you can start and maintain a health-promoting daily exercise habit.

Cycling

According to Senior Cycling, cycling is a great low-impact, aerobic activity if you’re older and looking for safe ways to exercise. Because cycling does not involve repetitive strain or pressure on the joints, most seniors can enjoy regular bike rides.

Whether that means an indoor, stationary bike or cycling on trails around the neighborhood, both activities get your heart rate up and your blood pumping. Riding an electric bike is another great option, provided you don’t mind riding amongst traffic.

If you’re going to choose an e-bike as your form of exercise, make sure you familiarize yourself with local traffic and safety laws. And remember, never ride a non-stationary bike without a helmet!

Golfing

Golfing is notorious as one of the most popular retirement activities, probably because it’s a steady, low-impact form of exercise that also allows for healthy socializing.

Regular walking across the uneven ground of a typical golf course can help improve balance and strengthen the muscles of the lower body. Plus, low-impact walking helps increase blood flow, reduces inflammation, and helps maintain mobility and flexibility. If you’re not necessarily a fan of the golf course, perhaps a home putting green may be more your style.

Artificial Greens & Lawns says that a home putting green is durable, performs like a real golf course, and requires low maintenance. Plus, when your green is in your backyard, you can easily enjoy it every day without worrying about arranging travel.

Swimming

Swimming is an excellent workout for all age groups, but it is especially beneficial if you are a senior. Regular swimming sessions help strengthen your core muscles, which in turn improves balance and coordination.

Stronger core muscles help lessen your chance of suffering a fall, so you need to pay special attention to maintaining your strength. Because swimming is very low-impact, it is even appropriate for seniors who struggle with painful degenerative joint conditions or mobility issues. Plus, because the water provides natural resistance, swimming helps strengthen every muscle in your body. 

Getting a great workout as a senior is absolutely doable. You’ll need to pay special attention to taking care of your joints while exercising, but with a wide variety of low-impact activities, you should have no problem finding something you enjoy.

As you age, it is critical that you maintain strength and mobility to avoid succumbing to degenerative musculoskeletal diseases and other conditions of aging. When you practice low-impact daily exercise, you’ll maintain a strong, healthy, and functional body.

Curious in what other ways exercising can benefit you? We recommend reading this article next.

Nutrition Matters: How Watching What You Eat Can Benefit More Than Your Physical Health

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Nutrition Matters
Senior doctor giving an apple and nutrition advice to young patient - isolated on white

Throughout our lives, we’ve been continuously told that we need to eat the right things to remain healthy. Since that’s the case, why do so many in the public experience preventable issues regarding nutrition? The fact is that the benefits of proper nutrition were probably never explained to them. Therefore, the following discussion details how and why proper nutrition matters.

Recovery from Injury

Often, good nutrition is tied to simply wanting to lose weight. Although that is the motivation for many people, nutrition also benefits you when you need it most. Getting proper nutrition is always important, but it is especially vital when your body is healing from an injury.

Thus, it’s important to make smarter food choices in order to help your body recover faster. Those suffering from broken bones require key nutrients to heal properly. Some may be tempted to purchase nutritional supplements from the store. However, it is far better that you obtain nutrients from real food. Unless their doctor prescribes supplements, people should stick with consuming their nutrients from food rather than pills.

Hair Growth

Many people wish to have strong and healthy hair, especially as they grow older. Understandably, many of the factors regarding the thickness and amount of hair you have derived from your genetic makeup, but some of them rely on your nutrition.

Two nutrients that people should consume in larger amounts to promote the growth of hair are protein and biotin. These can be found in eggs, beef liver, chicken liver, and salmon, to name a few sources.

Increase Your Energy Level

Do you often feel tired, sluggish and overly sleepy at work? This may not be burnout but poor nutrition. Understandably, many of those working 9-to-5 jobs don’t exactly have the longest lunch breaks.

Fast food and vending-machine snacks tend to be what they go for when time is a factor. Although they may wish they could eat better, many feel that it’s not practical in their current situation. The best way to go about changing this is to prepare your lunch ahead of your workday. This will allow you to eat foods that provide energy. These include bananas, brown rice, yogurt, and various nuts.

Although life tends to get in the way of proper nutrition, it does not mean that it should prevent you from making a genuine effort. It is recommended that you see your doctor or seek advice from a nutritionist in order to plan a nutritional approach that can help you get back on track. Improved nutrition will leave you feeling healthier and more alive.

Here’s another article you might like: A Beginner’s Guide to the Ketogenic Diet: Plus a Diet Menu Plan

Chronic Inflammation- Causes and Treatments

Inflammation

What is Inflammation?

Inflammation is when the body attempts to protect or heal itself. It is the body’s defense mechanism in which the body’s immune system recognizes “strange organisms” (harmful stimuli, pathogens, and weak or damaged cells). It begins to respond to remove them.

Inflammation can either be acute or chronic.

Inflammation can either be acute or chronic.

Signs of Acute Inflammation-It is an active and rapid response of the body tissue to an injury. It is usually short-termed because it lasts between a few minutes to some hours.

The following effects can characterize Acute inflammation
• Pains
• Immobility
• Heat
• Swelling
• Redness

Diseases like acute bronchitis, sinusitis, sore throat, cut on the skin, and tonsillitis can result in acute inflammation.

Signs of Chronic inflammation -Being chronically inflamed is usually slow and long-termed with mild or severe effects lasting for a few months to years. It is a real problem because instead of the body to attack foreign materials, it begins to attack itself.

Chronic inflammation can be caused by
• Exposure to irritants or foreign materials either in the environment (lousy air) or at the place of work.
• Autoimmune disorder.
• Failure to eliminate any agent causing acute inflammation. These agents can be infectious organisms like fungi, protozoa, or any member of the genus mycobacterium that causes diseases.
• An altered gut flora (This can be a result of high-stress levels, too little sleep, smoking, excessive intake of antibiotics and alcohol, and consuming processed and high sugar foods).

Some common symptoms associated with chronic inflammation are;
• Joint pain
• Brain fog
• Fatigue
• Fever
• Headache, Chest and Abdominal pain
• Mouth sores
• Rashes
• Depression
• Anxiety

When the body continues to attack itself -over time, this can lead to tissue damage or death. Internal scarring or DNA damage can result in the development of severe diseases like Alzheimer’s, Cancer, type 2 diabetes.
Obesity, rheumatoid arthritis, heart disease, peptic ulcer, tuberculosis, periodontitis, asthma, and hepatitis have also aligned with an inflammation bi-product.

Five ways to manage inflammation

Inflammation occurs as a result of your lifestyle choices. However, it is not too late to learn several ways to manage inflammation.

• Diet
Foods, fruits, and vegetables such as Soybeans, walnuts, tuna, and sardines are rich in omega-3 fatty acids and also help protect against inflammation.
Also, adding herbs and spices like ginger, rosemary, turmeric, cayenne pepper, cinnamon, cloves, and sage in your diet can help manage inflammation. Other foods with anti-inflammatory effects include tomatoes, olive oil, garlic, leafy greens and nuts (walnut, almond).

• Exercise
Exercise shouldn’t be an option for anyone who wants to live a healthy life. Research has shown that people who are overweight are prone to experience inflammation. Therefore, exercising daily to lose and maintain a healthy weight can help reduce and prevent inflammation.

• Manage stress
Lack of proper rest and sleep is a significant cause of stress. Therefore, an afternoon nap and adequate night sleep is also an excellent way to manage inflammation.

• Reduce alcohol intake
Taking a break from alcohol isn’t a bad idea. Substitute a glass of whiskey for a cup of green tea. Green tea contains antioxidants that help subdue inflammation.

• Control antibiotics consumption.
Excessive consumption of antibiotics can alter gut flora this leading to the inflatable. It is, therefore, advisable to only consume medicines prescribed by a physician.

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