Allergy prevention tips

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Seasonal and year-long allergies to parts of the environment, such as dust or pollen, are extremely common, occurring in approximately 20 percent of people in the United States according to the University of Maryland Medical Center. Allergy sufferers can reduce discomfort by avoiding potential allergens. Household techniques and nutritional supplements provide extra support to allergy prevention efforts.

Minimize Allergens

People with allergies can reduce their symptoms by reducing allergen exposure, especially in the home. Seasonal allergy sufferers should remove their shoes inside the house and machine-dry laundry instead of using clotheslines to keep pollen particles outdoors and off clothing, bedding and carpets. For allergy sufferers who are sensitive to dust mites, removing carpets and washing linens in hot water once each week effectively lowers dust mite levels.

Filter the Air

For people who experience multiple allergies, filtering air to remove excess pollens, dust and mold spores aids allergy prevention. High-efficiency particulate air, or HEPA filters, in ventilation systems can remove more than 80 percent of airborne allergens. Homeowners should change the filters regularly for maximum effect. Tabletop air purifiers—as well as dehumidifiers, which remove the moisture that sustains mold spores—also support allergy prevention efforts.

Use Probiotics

Researchers have explored the use of probiotics—healthy bacteria that enter the body through the digestive system—as a method of reducing allergic disorders such as eczema and allergic rhinitis. Dr. O. Ozdemir notes in the March 2010 issue of “Allergy and Asthma Proceedings” that evidence is building for the use of lactobacillus and other probiotic bacteria in allergy prevention. Dr. M. Kalliomäki and colleagues note in the March 2010 issue of the “Journal of Nutrition,” however, that the most effective probiotic doses and strain combinations for allergy prevention are still unknown.

How to have ripped biceps ?

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The biceps muscle functions as the “pull” muscle that causes the elbow to flex and your wrist and forearm to rotate. Any time you pick up an object in a motion that requires your elbow to go from full extension to being bent, your biceps is what is supporting the weight of the object. The biceps makes up roughly a third of the muscles in your upper arm. To build your biceps, you must dedicate yourself both in and out of the gym.

In the Gym

Step 1

Perform incline dumbbell curls. This exercise should be done with extra care, as by default your arms are going to hang in a slightly unnatural position while holding the dumbbells. Adjust an incline bench to a 45-degree angle and hold one dumbbell in each hand. Do three sets of eight to 15 curl repetitions, upping the weight slightly with each set.

 

Step 2

Perform standing bar curls. This exercise should be done while wearing a weight belt for lower back stability. Stand with your feet at shoulder width and back slightly arched. Grip the curling bar with palms facing out, and pack on approximately 70 percent of your one rep maximum. Do three sets of eight to 12 curl repetitions, upping the weight slightly with each set.

Step 3

Perform single-arm concentration curls. This exercise requires slightly lighter-weight dumbbells than are normally used for curls. While sitting down with your legs spread at a 90-degree angle, hold a dumbbell in your right hand and rest your elbow on your right leg. Do three sets of eight to 12 curl repetitions, upping the weight just slightly with each set.

Diet, Rest and Plateaus

Step 1

Promote maximum muscle growth by eating plenty of protein. According to a study by Dr. Peter Lemon at the University of Western Ontario, you must eat between 1.6 and 1.8 g of protein per every kilogram of body weight every day for optimal muscle growth. You should spread your consumption over the entire day. Foods like chicken breast and egg whites are good sources of lean protein.

Step 2

Get lots of rest between workouts. Dr. John Berardi, also of the University of Western Ontario, says that it can take anywhere from three to seven days for a muscle to completely recover after an intense workout. Since some people recover faster than others, it’s best to start out by giving your muscles one extra day after you feel they have recovered. Over time, you will get a good feel for when you are ready to work your biceps again after a workout. Coming back too early can result in muscle strains or tears.

Step 3

Avoid plateaus by mixing up your workout routines. If you do the same workout routine day in and day out for months at a time, your muscles eventually adjust and you hit a growth plateau. To break up the monotony and get your muscle growth back on track, mix up your exercises. Instead of doing regular curls, try doing them at a different arm angle or with a slightly altered grip. You can also increase or decrease the amount of weight you are using. Another option is to just take some time off. Sometimes after spending a week away from the gym you come back mentally and muscularly rejuvenated.

 

 

 

ACTIVITIES TO LOSE WEIGHT BESIDES SPORTS

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Along with eating a balanced, healthy diet, staying active is an important part of any weight-loss or weight-management program. Sports are an excellent way to lose weight for some people, but if you prefer to exercise alone or they simply aren’t your cup of tea, there are many activities you can do lose weight. Whatever activity you choose, aim to get at least 30 minutes of physical activity every day.

Hiking

Hiking is an excellent weight loss activity if you like being outdoors and in nature, but don’t want to play sports. Not only can you hike with a group, but many cities have safe places to hike on your own year-round, and you don’t need any special equipment except a comfortable pair of shoes and some sunblock. According to the Centers for Disease Control and Prevention, a person that weighs 154 pounds can burn 370 calories per hour of hiking at a moderate level.

 

You can jump rope almost anywhere – whether it’s in your office during a lunch break or outdoors in a park, and you don’t need big, bulky equipment that takes up space. According to the Mayo Clinic, an hour of jumping rope can burn 861 calories per hour for a person that weighs approximately 160 pounds. A person that weighs 200 pounds can burn up 1,074 calories per hour.

Bicycling

Bicycling, whether on a stationary bike or outdoors, can help you to lose weight. At a moderate pace of less than 10 miles per hour, a person that weighs 154 pounds can burn approximately 290 calories per hour. At a more vigorous pace of over 10 miles per hour, a 154-pound person can burn 590 calories per hour. If you have kids, bicycling together is also an ideal way to make sure they get exercise.

Yard Work

If you have a busy schedule packed with work and family activities, doing your own yard work is an excellent way to stay active and burn calories. Light yard work, such as raking leaves, can burn 330 calories per hour for a person that weighs 154 pounds. Heavier yard work, such as chopping wood, burns approximately 460 calories per hour for a person of the same weight, according to the CDC.

 

VITAMINS FOR KNEE JOINTS

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Your knee is composed of four bones: the femur or thigh bone, tibia or shin bone, fibula or outer shin bone and patella or kneecap. These bones are connected by an extensive network of ligaments, cartilage, muscles and tendons, which provide support for your knees and prevent damage. Aging, certain medical conditions and rigorous physical activities can damage or inflame your knee joint, and symptoms can include pain, swelling, redness and warmth; a clicking or popping sound when you move; decreased flexibility; and the inability to place weight on your leg. Making sure you take the recommended daily amount of certain vitamins can decrease inflammation, ease joint pain and improve the health of your knee joints.

Vitamin C

According to Swami Sadashiva Tirtha, author of the book “Ayurveda Encyclopedia: Natural Secrets to Healing, Prevention, and Longevity,” vitamin C is a water-soluble antioxidant that can strengthen your immune system and protect your knee joints from damaging free radicals. It also can help repair damaged tissues, bones, ligaments and muscles. The daily recommended allowance for vitamin C is 1,000 mg for adults. Foods rich in vitamin C include strawberries, oranges, grapefruits, cranberries, blueberries, blackberries, spinach, kale, broccoli, mustard greens and turnip greens.

Vitamin D

Vitamin D is a fat-soluble vitamin that reduces joint inflammation and supports calcium absorption, according to Steve Blake, author of “Vitamins and Minerals Demystified.” The daily recommended allowance for vitamin D is 600 international units for adults. Foods rich in vitamin D include salmon, tuna, mackerel, beef liver, cheese, eggs, mushrooms and fortified milk.

Vitamin E

According to Michael Zimmermann, author of “Burgerstein’s Handbook of Nutrition: Micronutrients in the Prevention and Therapy of Disease,” vitamin E is a fat-soluble vitamin that can improve joint health, reduce joint inflammation, prevent joint destruction and repair damaged joints, tissues and muscles. The recommended daily allowance for vitamin E is 15 mg for adults. Foods rich in vitamin E include wheat germ oil, almonds, spinach, broccoli, mangoes, kiwifruit, peanuts and sunflower seeds.

Vitamin K

Vitamin K is a fat-soluble vitamin that can improve joint function, increase cellular production, lower your risk of developing arthritis, prevent joint calcification and repair damaged joints, according to Christer Rolf, author of “Sports Injuries Handbook.” The daily recommended allowance for vitamin K is 120 micrograms for adult males and 90 micrograms for adult females. Foods rich in vitamin K include olive oil, soybean oil, mayonnaise, cooked broccoli, kale, leaf lettuce, Swiss chard and parsley.

 

 

How to quit the habit of smoking?

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You know you need to quit. You really want to quit. But smoking has become such a huge  part of your life that you just can’t imagine waking up in the morning without reaching for a cigarette, finishing a meal without lighting up or hanging out with your friends — all smokers — without smoking yourself.

So, how does one go about kicking the habit for good? What is going to make this year any different than previous ones when you resolved to swear off nicotine?

An effective strategy can help. If you’re armed with a little knowledge, you can greatly improve your odds of success. You just have to know what you are up against.

“The difficulty people have when trying to quit around New Year’s is that there is typically so much alcohol consumption during the holiday,” said Kevin Scott Ferentz, M.D., associate professor of Family and Community Medicine at the University of Maryland School of Medicine.

“The alcohol makes it much less likely that you will be able to quit because most smokers like to smoke when they drink. I tell people who want to quit around New Year’s not to worry if they don’t quit exactly on New Year’s Day.”

Ferentz, who specializes in smoking cessation, said that choosing a quit date and sticking to it is an important part of breaking the habit. Smokers who want to become ex-smokers, however, must chose a date that makes sense for them.

“There is nothing wrong with making that day January 3rd or the 4th,” Ferentz says. “Choosing a day later in the week after all of the parties and activities have died down is probably more realistic. You have to do what works for you because you don’t want to set yourself up for failure.”

Ferentz says one of the biggest mistakes smokers make when attempting to quit is that they give up the fight too soon if their initial efforts don’t work. According to the Centers for Disease Control and Prevention, over half of all adult smokers do manage to quit for good. Most of them, however, aren’t successful the first time around. In fact, studies show that most smokers attempt to quit several times before they are able to make it stick.

“People shouldn’t be hard on themselves,” said Ferentz. “Quitting is a process. Smokers who want to quit and have tried and failed in the past shouldn’t feel defeated because quitting is far from impossible. It is actually quite possible. There are more people out there who have successfully quit smoking than there are people who still smoke.”

Here are some tips Ferentz suggests to keep in mind if quitting is one of your goals:

    • Put it in writing. Write down your reasons for quitting on 3 x 5-inch index cards so you can refer to them when you are tempted to smoke.
    • Explore your motives for smoking. Keep a journal before you quit to document your feelings about your habit. You want to include details about where you smoke most often, when you smoke, with whom and why. Review your diary after four or five days to identify feelings and circumstances that trigger your cravings for nicotine.
    • Modify your behavior. Write down your “triggers” on the left side of a piece of paper and on the right side, jot down how you plan to either avoid or cope with those situations or feelings that send you reaching for nicotine.
    • Reduce the pleasure quotient. Most people have favorite brands of cigarettes. In the week or so leading up to your quit date, ditch your favorites for other, less-appealing varieties. For example, buy menthols if you normally don’t smoke them. Buy low-tar filters or light versions of your favorite brand or try new, unusual brands that you’ve never smoked before. This practice will make the habit of smoking seem less appealing and easier to stop.
    • Spread the news. Tell everyone you know you’re quitting to develop a network of family members, co-workers and friends who can support your efforts.
    • Get rid of smoking paraphernalia. Throw out all of your ashtrays, matches and lighters.
    • Go cold turkey. Despite an urge to gradually cut back, stopping completely on your chosen quit date is the best approach to kicking the habit for good.
    • Reward yourself. Come up with reasons to celebrate your quitting at regular intervals. For example, a week after you quit, go to the movies or bowling. A month after quitting, go to a nice hotel for an evening or treat yourself to a shopping spree. A year after quitting, go on a nice vacation with the money you save from no longer buying packs of cigarettes.
    • If you relapse, don’t panic. Identify what it was that triggered your desire to smoke again and come up with a way to cope with the trigger. The urge to smoke — no matter how overwhelming — will pass after a few minutes, whether or not you give into it.
    • Seek help. If you aren’t able to quit on your own, try using aids such as nicotine gum or the nicotine patch. If you still aren’t able to quit, see your doctor about other options. You may also want to join a support group. Whatever you do, don’t give up!

Exercise help develop your mental faculties

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The benefits of exercise are well documented by the medical society. Most people who exercise to keep fit and improve systems, for now there are more reasons to join a training regime because they have come to light indicating that studies reported that exercise improvements to the state of the brain.

It is well known that exercise brings countlessbenefits for health, both physically and mentally, but it never hurts to emphasize how exercise can improve your quality of life. Here are some of the effects of exercise on the brain.

These are the effect of exercise on the brain most striking:
–Increased endorphins (dopamine and serotonin), which improve mood and cause pleasure.
–Improved alertness of the person in general.
–Stimulates growth and regeneration of nerves in the brain, improving cognitive abilities.
–Prevent disease in the brain and cognitive abilities are affected, such as Alzheimer’s, dementia, depression, anxiety, and stress.

You can see, there are multiple levels of health gains through the exercise. By moderate practicing exercise routines 3 times a week, you can enjoy a healthy life and better mental health.

How supplements can help build muscular body ?

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Supplements intended to help you increase muscle while bodybuilding can propel you toward reaching your fitness goals. However, supplements alone won’t do all the work. You’ll still need a commitment to weight training in order to gain a bodybuilder’s physique. Supplements for this use include glutamine, natural test booster, HMB, nitric oxide, protein bars, HMB, anti-estrogen, growth hormone, methoxy, ZMA and amino acids.

Instructions

1. Take in approximately 1 to 2 g of protein for every pound that you weigh on a daily basis. For example, if you weigh 200 lbs. aim to consume somewhere between 200 and 400 g of protein daily. Incorporate protein into your diet with protein shakes or bars, whey, soy, egg, beans and lean meats. Whey is great to consume post-workout, because your body needs protein the most at this point and whey is easy to digest. Take the casein supplement before bed, since it can take up to seven hours to digest completely.

2. Ingest extra calories with a weight gainer supplement. You’ll want to incorporate this into your daily regime if you find that you’re having trouble putting on weight and could use some extra help.

3.Add creatine to your supplements in order to increase energy. Creatine will give your muscles extra energy and power, allowing you to perform more sets and repetitions at a higher rate. It’s typical to take creatine regularly for four weeks, and then not take it for one to two weeks.

4.Consume a multivitamin on a daily basis. If your body is lacking even one necessary vitamin, your bodybuilding efforts can be thwarted. Since people who work out on an athletic level need more daily vitamins than the average person, consult a specialist at your local vitamin shop for a multivitamin geared toward your lifestyle.

5.Take glutamine to help combat the stress that will be put on your body during weight training. Glutamine will help repair your muscles so that you can continue training. It’s not suggested to take glutamine while you’re also taking creatine.

Tips & Warnings

Arrange your lifestyle to fit your goals. Supplements alone won’t make your bodybuilding dreams come true. You also need to eat protein every three hours on top of taking protein supplements. And you should get eight hours of sleep nightly, cut out alcohol consumption and add substantial fruits and vegetables to your diet.

Since supplements alone won’t help you gain muscle, you’ll also need to strength train. Weight lift with light weights to start off, increasing the weight and repetitions as you become stronger. If you’re not familiar with proper lifting technique, have a trainer show you the basics. Avoid weight machines, which don’t teach you how to balance weights while lifting. Also perform pushups, pull-ups, squats and crunches during your workout sessions.

A veggies guide to Muscle Building

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Vegetarian diets include two categories :lacto-vegetarian and vegan. Lacto-vegetarian diets include dairy products and vegan diets exclude all forms of animal products. The most important components of building muscle are eating enough calories, enough protein and being consistent with weight training workouts. When carefully planned, vegetarian diet components can provide enough energy and protein to properly assimilate muscle.

Low-Fat Dairy Products

Incorporating low-fat dairy products into both pre- and post-weight training meals can assist in building muscle. Dairy products consist of complete protein and provide approximately 12 to 15 grams of protein per serving. Vegetarian athletes and muscle building enthusiasts require 1.3 to 1.8 grams of protein per kilogram of body weight. Consuming the protein within one hour post-workout is critical for proper muscular recovery. Vegans should consider soy protein products as an alternative to dairy.

Whole Grains and Complex Carbohydrates

Whole grains such as oats, whole wheat, brown rice, millet and quinoa are necessary in providing fiber, B-vitamins, vitamin E and magnesium. Whole grains are complex carbohydrates and are made up of long strings of glucose molecules, which are linked together and broken down slowly in the body. This food group is essential for athletes and those seeking to build muscle, as complex carbohydrates provide a slow and consistent fuel source during workouts. Starchy vegetables such as sweet potatoes, white potatoes, peas and corn are also categorized as complex carbohydrates.

Beans and Legumes

Beans and legumes including black beans, adzuki beans, lentils, edamame, chickpeas and soy nuts can be easily combined with grains and vegetables to form complete proteins in the body, which can then be used to build muscle. These foods must be consumed within a few hours apart or, ideally, at the same meal for optimal complete protein formation.

Alpha lipoic acid boosts energy levels

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Mitochondria are the small powerhouse organelles that control the energy output for each of the trillions of cells that function synergistically within the human body. Every cell houses dozens to hundreds of mitochondria, depending on the particular function and energy requirement of the component organ. More than 85% of the oxygen contained in every breath is consumed by these tiny energy producers, so it is easy to understand how low mitochondrial function typically seen with aging can lead to low energy levels and ultimately cellular death. Cutting edge research published in the Journal of Nucleic Acids and Metabolism furnishes details to explain that the naturally occurring antioxidant alpha lipoic acid can significantly reduce mitochondrial decay and boost energy levels to improve longevity parameters in aging humans.
Since the early 1970`s, scientists have proposed and validated the `mitochondrial theory of aging` that demonstrates how a lifetime of accumulated damage to mitochondrial DNA leads to increased free radical stress and to lowered cellular energy production and chronic disease. Researchers examined aging mice that were broken into two groups: one supplemented with alpha lipoic acid in their drinking water and the other served as a control group for a period of 30 days. Both groups were tested for metabolic functions relating to glucose metabolism, energy production and antioxidant status.

Researchers noted this was the first time a natural compound was able to effectively revitalize mitochondria in aging cells, and they concluded that alpha lipoic acid supplementation“increases lean mass loss possibly by suppressing protein synthesis in the skeletal muscle by down-regulating the mTOR signaling pathway. Thus, lipoic acid may be a promising supplement for treatment of obesity and/or insulin resistance in older patients.”

Nutrition experts recommend supplement alpha-lipoic acid (100 to 300 mg daily)to restore energy levels.

MSM – Offers many health benefits

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Tired of the exasperating pain of arthritis? It’s bad enough that people have to bear with the limited movement due to the disease, but they actually have to suffer through the pain, with only a few pain relieving options. Not anymore. There is a healthy diet supplement known as MSM or Methylsulfonylmethane, a supplementary form of sulfur, which is commonly found in the tissue of living beings. MSM is good not just for arthritis, but also for muscles and ligaments. Thus this supplement helps in conditions like bursitis, muscle pain etc.

MSM works in a very unique way on body tissues. It removes toxins from body cells. And what role does sulfur play? It plays important roles in many body systems and organs. There is sulfur in many body parts, like nails, skin and hair. Sulfur is also present in amino acids- the basic units of protein.

MSM offers many benefits, but one of the major benefits that it provides currently is joint pain relief. Oral MSM treatment is good against arthritic pain. Researches have also shown that MSM is good against muscle pain. A thing here to keep in mind is that it reduces pain and swelling of arthritis- it does not cure arthritis. It also controls stomach acidity and forms a protective coat on the intestinal tract; thus, parasites are unable to hang on. The result? The body produces more insulin, so carbohydrate metabolism is increased and wound healing ability gets better.

MSM is an effective therapy and it is generally prescribed by doctors, as it reduces the need for medication. It is getting popular as a natural solution, and many people prefer this supplement.