Archive for April, 2012
Having elevated levels of cholesterol puts you at great risk of heart disease and stroke. If you think your heart is at risk of these life-threatening conditions, you need to learn how to choose and eat a heart healthy diet to lower down your risk and continue living a healthy life until you aged.
Below are some handy ideas that you can use to help you heart achieve the ultimate protection it deserves.
Bulk up on fiber
Eating fresh fruits, vegetables, legumes and whole grains is among the top strategies you can do to fight heart disease. Bulking up on fiber and constantly eating them everyday can significantly reduce your bad cholesterol levels.
You could incorporate for about 3-4 servings of fruits and vegetables each day and aim for at least 2-3 servings of whole grains and nuts per week.
Don’t skip meals
People who tend to skip breakfast or any important meal of the day thinks that they will lose weight but the truth is, it will only yield to overeating. Overeating will only result to high caloric and high fat food consumption which is a big no-no for your heart.
Instead of feeling guilty of skipping meals and overeating, you can instead practice a good eating habit. Try to follow eating small frequent meals each day which comprises for about 5-6 mini meals full of nutritious foods. This will make your stomach feel full which decreases your cravings.
Introduce yourself to omega 3
Omega 3 fatty acids are known as good fat and bring a lot of benefits to your heart and overall health. Food sources that are rich in omega 3 are mainly found from cold water fish such as salmon, tuna, sardines, herring, and mackerel. With that being said, including fish in your daily meal plan can help boost your good cholesterol. Read the rest of this entry »
Massage therapy has many health benefits. It can help you support mental, emotional and physical well-being if you make it part of your regular wellness routine. It is generally considered part of alternative and complementary medicine. Whether you receive a Swedish massage, a deep-tissue massage, a sports massage or a trigger point massage, the health benefits are about the same.
Some of the benefits of getting a massage include:
-Massage Therapy improves circulation.
These services stimulates your tissues hence improving your blood flow. Improved blood circulation means that nutrients and oxygen will be delivered to your cells and waste material will be removed more effectively. This improved nourishment results to a better health. Improved blood circulation results to a well nourished skin hence improving its condition.
-Massage reduces stress.
A massage can free your mind from difficult emotions. It relaxes the tight muscles that are usually associated with tension headaches.
-Massage relieves pain
Massage is sometimes used in conjunction with hydrotherapy, physical therapy and medication in injury-related pain management. It is also used for pain management in patients suffering from arthritis, muscle spasms and sciatica. It is also known to reduce low-back pain and improves your back’s range of motion. This pain relief effect occurs because massage releases the body’s natural painkillers, the endorphins.
-Massage eases tension
Muscle tensions that may originate from either your regular job or workout program can be easily relieved by a massage.
-Massage therapy improves your immunity
A massage stimulates your lymph flow which is the body’s natural defense system hence improving your immunity. It is also believed that it can increase your white blood cells count.
-Massage has a sedative or stimulating effect on the nervous system
A massage can either calm your nervous system promoting a sense of well-being and relaxation or stimulate your nervous system. The effect depends on the type of massage, the duration of the massage and the current state of your nervous system. A proper massage can therefore calm aggressive behavior.
-Massage improves muscle tone
Therapy mechanically stimulates inherent reflexes that are in your muscle fibers hence improving your muscle tone. This is especially useful to people who do not receive enough daily exercise because of sedentary lifestyle.
-Massage is rejuvenating
These services will leave you feeling revitalized, connected, energized and balanced. A massage stimulates your brain, rids your body of distractions and connects you with good emotional and physical feelings that gives you high energy. Read the rest of this entry »