You should start with cardio exercises to build muscles effectively, says expert

Building muscles is different from normal weight gain. There are several factors that need to be taken care of to build muscles in a healthy way. Beginners, who are trying to gain muscle massover timeneed to understand a few things about the body and how it affects your muscular system. Building muscles require consumption of extra calories combined with right exercises and weight training. Adding protein to diet also plays a significant role. Along with protein, healthy fats are often recommended. There are many other factors that you should know before starting muscle training. To understand the basics of building muscle mass, we spoke to Dr. Shreyash Gujrathi who is a Senior Exercise Science Professor at Gold's Gym Fitness Institute. Keep reading to know his opinion on the same.

Dr. Gujrathi explains, "First things first, one should understand that muscles are one of the parts of your body, not your entire body! Muscles are not an individual unit as well; they are a part of a system. To function they need a constant supply of nutrition, oxygen, and other essentials such as minerals, proteins, carbs and vitamins just like other organs."

"All the essential nutrients are carried to the muscles by the blood that flows through the arteries and their waste products from the muscles are carried out through the veins. Both arteries and veins are connected to your heart. This means that, if you are an absolute beginner, rememberyou need to focus on your heart too as well as your body," he further adds.

A healthy diet with all essential nutrients can help build muscles Photo Credit: iStock

Some of the tips Dr. Gujrathi shared with DoctorNDTV are-

To ensure that your body and heart is prepared, beginners for the first 4 to 6 or 8 weeks should focus more on cardio training with exercises such as walking, brisk walking on treadmill for the first 1-2 weeks, followed by jogging and low-intensity running for the 2nd - 3rd week and then a comparatively high intensity running for longer duration during the 4th week till 6th or 8th. During this time, you can lift very light weights, with high repetitions (20 reps per set) and your focus should be more on learning the right exercise form.

Also read:Is Weight Training Important For Women? You Will Be Surprised To Know The Answer!

Including 4 to 8 weeks of cardio training and high repetition training will prepare your heart and keep it ready to supplyblood and nutrients to muscles for heavier lifting in the coming weeks that is post 6th or 8th week.

Starting with cardio helps you prepare well for weight training Photo Credit: iStock

When you actually start lifting heavy and you have an increased muscle demand, your heart supplies the muscles with all the requirements efficiently and your muscles won't get tired easily, leading to a more efficient workout and better muscle gain in the coming weeks.

Also read:Workout Tips: Muscle Soreness, Better Range Of Motion And Other Reasons To Own A Foam Roller Right Now

Summing up, while keeping in mind all the important factors here are 5 tips for beginners:

1. For the first 4-8 weeks, you need to focus on cardio workouts. Patience also plays a key role.

2. Be regular! Patience and regularity can help you achieve your fitness goals.

3. Learn the right exercise from an expert or personal trainer. As a beginner, if you learn and follow wrong exercises and techniques, in future you may invite injuries.

4. Do not fall for fad diets or workouts. You may be mentally ready for these diets but your body is not. Your body needs you to learn the right exercisefirst along with cardio training to start building muscles.

5. Set a goal! Only coming to the gym regularly is not enough, have deadlines. Training without a goal can later become confusing.

Also read:Post-Workout Nutrition: 5 Foods For Fast Muscle Recovery You Must Try After Your Next Workout

Following the said pattern will definitely help you start your journey of building muscles. Remember that you cannot fast track your body into giving quick results, your body requires the right amount of consistent training, conditioning, health support through food and nutrients to start showing desired results over time.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Want To Gain Muscle Mass? Here Are 5 Tips Every Beginner Should Know - NDTV

Avoid eating processed food to prevent being overweight

Weight loss: Here's a shocking piece of news. As many as four billion people are likely to be overweight by 2050. 1.5 billion of these people are likely to be obese, if the current global dietary trends towards processed foods continues. Experts from the Potsdam Institute for Climate Impact Research (PIK) warned of health and environmental crisis of "mind-blowing magnitude" and said that the global food demand would increase by 50% by 2050. It was predicted that 16% of the population will be obese, as compared to 9% currently among 29% of the population who are overweight.

"The increasing waste of food and the rising consumption of animal protein mean that the environmental impact of our agricultural system will spiral out of control," said Benjamin Bodirsky, lead author of the study published in Nature Scientific Reports.

Also read:Obesity And Overweight: Yoga Expert Explains Ways To Fight Obesity

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Weight loss diet: Practicing portion control and eat homemade food as much as you can, if you want to lose weight, and/or maintain your current weight. Read here to know what nutritionist Rachel Paul eats in a day to maintain her weight.

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Time and again, nutritionists and health experts have advised to follow a healthy lifestyle as an effective way to prevent getting obese or overweight. Here are some tips that can help:

1. Eat homemade food for most, if not all of your meals. Home-cooked food is devoid of additional flavours, trans fat and other adulterants that are usually found in processed, packaged, junk and fast food.

2. Avoid following fad diets or diets that are restrictive in nature. They may help you lose weight in the short-term, but can cause nutritional deficiencies in the long-term.

3. Make sure your diet is well-balanced and diverse, and includes all food groups: carbs, protein, fats and fibre. Eat lots of fruits and vegetables, lentils, legumes, nuts, seeds and whole grains on a daily basis.

4. Eat according to your locality and culture, and eat seasonal foods. This is an effective way to facilitate diversity in your diet, as recommended by celebrity nutritionist Rujuta Diwekar.

Also read:Weight Loss Diet: This Is What A Nutritionist Eats In A Day To Maintain Her Weight

5. Eat small and frequent meals and practice portion control. Delhi-based Nutritionist Nmami Agarwal says that it can help in preventing unnecessary cravings and keep you satiated and energised throughout the day.

6. Avoid refined sugar in all forms. Enjoy festivities, celebrations and holidays but do not overeat. Stick to healthier sugar alternatives like honey, dates, coconut sugar and jaggery on regular days.

Avoid eating sugary foods and desserts to maintain a healthy weight Photo Credit: iStock

7. Exercise regularly and be physically active. Avoid long hours of sitting. For every 30 minutes of sitting, stand straight on both your feet for 3 minutes. Do moderate-intensity exercise for 30 minutes every day or minimum five days a week.

8. Make sure you sleep well at night. Not sleeping well at night or being sleep deprived can be problematic for you in several ways. It can interfere with your weight loss goals, increase your cravings and make you feel tired and fatigued all day.

Also read:Tips To Sleep Well: 5 Diet And Lifestyle Tips That Can Promote Deep Sleep

9. Stay hydrated and drink lots of water and other hydrating drinks like lemon water or coconut water. Being hydrated is important to maintain electrolyte balance in the body. It also helps in preventing constipation and other digestion-related issues, and can also prevent headache and fatigue.

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10. Take less stress. Stress can lead to hormonal imbalance which can wreak havoc on your health. Lifestyle coach Luke Coutinho recommends practicing yoga and meditation. He also says that you must avoid giving a reaction to every stressful situation that you come across.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Over 4 Billion People May Be Overweight By 2050: Study; Follow These 10 Tips For Weight Loss That Won't Fail - Doctor NDTV

60 Minutes revisits a group of men and women over 90 who are helping scientists discover how to live a longer, healthier life. A follow-up report airs this Sunday.

If there are secrets to living a longer and healthier life, Dr. Claudia Kawas is searching for them.

60 Minutes first met Dr. Kawas, a neurologist and professor at the University of California Irvine, in 2014 when Lesley Stahl interviewed her for a story titled "90+."

Dr. Kawas and her team run a major study of aging California residents who began providing information about their diet, exercise, vitamins, and activities in 1981.

"I really believe that when we learn things from the 90-year-olds, they're going to be helping the 60 and 70-year-olds, not just how to become 90-year-olds, but how to do it with style and as good a function as possible," Dr. Kawas told 60 Minutes in 2014.

The multi-million dollar study, funded by the National Institutes of Health, discovered several factors that were associated with longer life. The study found moderate alcohol consumption of up to two drinks a day led to a 10% to 15% reduced risk of death compared to non-drinkers. It also revealed a caffeine intake equivalent to one to three cups of coffee a day was better than more, or none.

Sid Shero was 92 when Stahl last interviewed him. Scans of Shero's brain revealed the presence of amyloid plaques, the physical markers of Alzheimer's disease, but the World War II veteran was cognitively unaffected and our 60 Minutes team even found him driving around in a convertible.

This summer, Shero turned 99, and Stahl interviewed him once again, along with the other living participants from the original story.

The follow-up report airs this Sunday on 60 Minutes.

2020 CBS Interactive Inc. All Rights Reserved.

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Let's face it, when life hits a few bumps in the road, so, too, do our diets and food habits. As the work from home lifestyle continues to be the new normal, everyone's getting used to spending an inordinate amount of time confined to their homes and home offices. There are shifts in work production, alterations of one's sleep and exercise habits, and drastic changes to what, when, and how food is consumed.

For most people, this can lead to a change in eating habits and schedules that are less healthy than they're typically accustomed to, making it challenging to stay focused on their health and fitness goals. Thankfully, there are plenty of excellent resources a mere smartphone app away designed to help you stay on track no matter how difficult it might seem.

Both Apple's App Store and the Google Play Store offer plenty of apps that promote healthy eating and diet habits. But wading through the choices can be both difficult and time-consuming, as even the best apps aren't always right for everyone.

To help sort through what's available, we turned to Samantha Cassetty, an MS, RD, and national nutrition and wellness expert with a private practice based in New York City, for a bit of advice and her thoughts were especially insightful.

"There are many free and paid apps to help you learn how to eat more healthfully," Cassetty told Insider. "The most important thing is to find one that supports a variety of healthful foods in balanced amounts that are right for your needs."

Using a smartphone to track your diet isn't a new idea as some of the earliest apps on Apple's App Store were aimed at helping iPhone users eat healthier. After all, it's likely you carry a mobile device with you everywhere, making it ideal for providing insights and advice on what you should buy at the grocery store or order at a restaurant.

Some of the apps that are available even create extensive meal plans, provide diet and exercise routines, or offer consultations from dietitians and nutritionists. Others simply track what you eat in order to raise awareness of the calories you're taking in. Cassetty says there are benefits to both and that even basic food trackers are valuable.

"Free tools allow you to track your food intake, which is a form of self-monitoring that's been found helpful for reaching or maintaining a comfortable weight," she said. "They can also expose when you might be grazing or over-snacking, which happens when you're spending more time working at home with a stocked kitchen."

While Cassetty does find plenty of value in the use of smartphone apps to track dietary intake, she also urges caution, saying that "unless you're getting the tools and information you need to make lasting changes, it's unlikely you'll be able to maintain any weight you've lost."

She recommends working on developing an understanding of how to balance meals so they fill you up while tasting great at the same time. She also stresses the importance of developing healthier coping strategies rather than turning to food when we're bored, stressed, anxious, depressed, or even happy.

"Rather than focus on a goal weight, I think a better way to go is to focus on small steps you can take to create healthier habits," Cassetty said. "Examples include, limiting soda, upping your veggie intake at lunch and dinner, cooking an extra meal or two, drinking more water, and aiming for 7-9 hours of sleep each night."

Those are words of wisdom, no doubt, but Cassetty also expressed the importance of cutting ourselves some slack when things get especially stressful and difficult.

"I think it's important to be flexible and compassionate with yourself during these challenging times," she added. "You may not be able to eat as well as you'd like or maintain your healthy routines, and that's alright. As long as you're putting in some effort versus none at all it's a step in the right direction."

Updated on 11/17/2020 by Rick Stella: Updated the sections on how to find the right weight loss app and why you shouldn't rely entirely on an app to change your diet, checked the availability and links of each recommended app, and updated the prices where necessary.

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New Zealand has one of the highest rates of bowel cancer in the world - but researchers from Otago have found increased consumption of dairy products could improve those grim statistics.

A multi-year study by a team from Otago University has found the nutrient-rich drink could help protect against bowel cancer.

Associate professor Brian Cox from Otago Medical School told Newshub milk, in particular, has a strong relationship with reduced risk.

Other dairy products like yoghurt showed similar benefits, provided there are at least three servings a week.

"It's not clear whether that's related to something else which is associated with the disease, or whether it's the primary reason for a reduced risk. So that still needs to be teased out," said Cox.

Natalie Reynolds was diagnosed with bowel cancer a week after her 26th birthday.

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Adding more milk or yoghurt to your diet could help reduce the risk of bowel cancer - Newshub

How do you calculate your calorie intake? Know some tips, recipes on how to lose weight with exercise and diet |  Photo Credit: iStock Images

New Delhi: Food and life are indispensable from each other. As important as food is for the body, we often end up gaining weight due to eating too much. However, it is not just about the quantity of what we eat, but also about the quality. If we binge on processed, unhealthy foods, it is inevitable to gain weight, even when you practice portion control. At the same time, a diet on its own can do little for the body if you do not provide the process with regular and consistent physical activity in the form of some or the other exercise.

Since exercise and diet both play such a vital role in weight loss, it is important to know the right amount of exercise, and the right nutrients you must consume to achieve your goal weight.Greata Sherene Robinson, nutritionist, Cloudnine Group of Hospitals, Chennai, shares with us the importance of diet and exercise for a healthy body, how much of each you need, and a healthy recipe to help you in the practicality of the weight loss idea.

The most effective way to achieve a complete fitness goal is to knowthe calculation of what we eat. It is important to know the components of your food, such as how manycarbohydrates, how much protein, fat, calories, etc are you consuming. Excuses burn zero calories is a common statement we come across which can be altered by saying that exercise burns a ton. When your heart says yes toa yummy cheesecake, the mind keeps warning us about the waistline. So, fitness and food gohand in hand. If your left-hand lifts a dumbbell, make sure your right-hand gets a bowl of protein snack.

Food fuels our body. Whether you walk, jump or swim around, you need to eat a nutritious balanced diet to fuel your body. The macros play a major role in this balance.Coming to the carbs, it forms the base of any diet. The body utilizes them as glucose which is used by the muscles for energy. Choose carbs wisely by sticking to more of complex carbohydrates.All your ripped muscles need to undergo repair for which protein is a must.To help access all the stored carbohydrates, healthy fats come in place. Carbs and fats are the main sources of energy during any fitness regimen. Microminerals and vitamins like vitamin C, E, carotenoids and flavonoids helpin healing muscle injury.Water keeps the muscle activated and prevents dehydration.

One calorie is basically the amount of energy needed to raise the temperature of 1 gram of water through 1 C.

To understand it the simple way, (1 g =? kcal) Carbohydrates - 4 Kcal Protein - 4 kcal Fat - 9 kcal

For example, suppose you buy a chocolate bar on which the label reads as: Carbohydrates 58.5 g x 4 kcal = 234 kcal Protein 7.8 g x 4 kcal = 31 kcal Fat 31.1 g x 9 kcal = 280 kcal

Makes a total of 545 kcal/100 g.

This is the way we calculate calories. But remember that calorie intake differs from individual to individual based on factors like age, height, sex and lifestyle. Lets look at how to get the right food in appropriate quantity to keep our fitness goals on track.

Method:

Grind them all together. Sprinkle the seeds on top. The shake makes for a great post-workout meal. It is a good source of potassium, proteins. It contains oats which are aslow digestible fibre that keeps you fuller for a longer duration.

Please note - In pregnancy, exercise caution while taking any type of fasts, as the baby's needs are specific and usually fasting is not encouraged. If you are still keen to know how to modify your diet during Navratri, please contact your nutritionist for safe personalized guidance via a video consultation so that you can reach out from the safety and comfort of your homes.

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Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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How do you calculate your calorie intake? Know some tips, recipes on how to lose weight with exercise and diet - Times Now

Downtown Midland operation firmly believes that preventing serious health setbacks like diabetes and heart conditions can often be managed effectively through diet, exercise and mindfulness

A new Midland business promises something for the body, mind and soul.

Located on King St.between Dominion Ave. and Bay St., MegaMindful Living features a plant-based smoothie bar called Newfies Soups and Smoothies and an adjacent small, bright dining area. As well, there's a large, open fitness studio where they offer yoga, tai chi and other classes as well as a variety of mindfulness exercises.

We have a place that features preventative measures, said Megan Marchildon, who manages the day-to-day operations, pointing out that preventing serious health setbacks like diabetes and heart conditions can often be effectively managed through diet, exercise and mindfulness.

The business is owned by her parents Janice and Kevin Marchildon and overseen by Janice, a nurse practitioner with almost 30 years of experience specialising in oncology, nephrology and caring for patients with many chronic illnesses.She's alsoa member of the American Academy of Lifestyle Medicine.

While Kevin grew up in the area before moving away for work, Janice is from Cornerbrook, Newfoundand (thus the smoothie bars moniker). They lived in Texas for many years before deciding to settle here earlier this year.

Their daughter Megan Marchildon said they wanted to offer something they felt the area was missing by creating a community-orientated wellness center focusing on helping others to improve and maintain health through healthy eating, exercise and psychosocial and mental wellbeing.

So after working for 30 years in the field, and only doing the post care, with my dad treating people post heart attacks and my mom filtering a lot of people that already have diabetes, they decided okay, we want to open up a place inMidland, said Marchildon, a three-time, All American heptathlete and certified fitness instructor, who was born in Midland.

We have a strong passion for mindfulness and thinking about thechoices that we make every day and how they impact others and impact the planet.

Along with on-site exercise classes structured towards individual needs, the centre is also connected with an on-site holistic pharmacist. They're also planning to offerweekly nutrition classes with cooking demonstrations and professional-certified dietary oversight along with hosting various guest speakers who emphasize holistic wellness approaches and focus on natural remedies.

There's actually a lot of people that want to follow a plant-based diet and really learn more about plant-based dieting, Marchildon said.And thats kind of what we're here for. Our natural pharmacist is also a nutritionist so he can help people to find the ways that they can get their nutrients through plant based foods.

Besides smoothies with original names like Georgian Shores Moonlight, Hunky Money and Get Your Gtigann On, the businesss food side offers an assortment of vegan pasta salads, wraps, soups and toasties, including one with avocado, sauteed mushrooms, onion and plant-based cheese called Me Mudders Favorite.

But whats it like to open a new business in the middle of a global pandemic?

Yeah, thats been pretty rough, especially with the work on King Street, Marchildon said, referring to the towns ongoing, major reconstruction project of its main thoroughfare.

So the roads all torn up and then weve got COVID going on so we had to do some last minute changes and make a smoothie bar because, at first, they were only allowing essential food services. We're hoping once the road opens up, we'll get a bit more traffic.

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New business offers perfect locale for the mind, body and soul (4 photos) - OrilliaMatters

Photo (c) VTT Studio - Getty ImagesA healthy diet and regular exercise are key ingredients to a healthy lifestyle, and now researchers are exploring both the mental and physical health benefits associated with these habits.

According to a new study conducted by researchers from the University of Illinois at Urbana-Champaign, following an exercise and nutrition regimen can have countless positive benefits for consumers physical and cognitive health.

Our work motivates the design of novel multimodal interventions that incorporate both aerobic fitness training and nutritional supplementation, and illustrates that their benefits extend beyond improvements in physical fitness to enhance multiple measures of cognitive function, said researcher Aron Barbey.

For this 12-week study, the researchers had 148 active members of the Air Force participate in a rigorous exercise program. While all of the participants followed the same workout routine over the course of the study, half of the group received a nutritional beverage daily and the other half received a placebo drink with no added nutritional benefits.

At the end of the study, it was clear that just following this exercise program was beneficial for the participants. The researchers observed improvements to both physical and mental health, as participants had lower resting heart rates and lower body fat percentage, as well as better memory and problem-solving abilities.

The exercise intervention alone improved strength and endurance, mobility and stability, and participants also saw increases in several measures of cognitive function, Barbey said. They had better episodic memory and processed information more efficiently at the end of the 12 weeks. And they did better on tests that required them to solve problems they had never encountered before, an aptitude called fluid intelligence.

However, the real benefits came for those who were exercising and consuming the nutritional beverage each day. According to the researchers, the drink was packed with protein, several different vitamins, omega-3s, and a variety of other nutrients, and this combination was what led to even greater mental and physical health benefits for the participants.

Those who consumed the nutritional supplement saw all of these improvements and more, Barbey said. For example, they were better able to retain new information in their working memory and had quicker responses on tests of fluid intelligence than those taking the placebo.

The researchers hope that these findings demonstrate just how beneficial it can be for consumers to adopt healthy habits, as there is great opportunity to improve physical health and strengthen cognitive abilities.

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Following an exercise and nutrition regimen could benefit physical and cognitive health - ConsumerAffairs

More than 54 million U.S. adults have arthritis, and the condition is more common in women than men.

Image Credit: LIVESTRONG.com Creative

While most people with arthritis experience some kind of joint pain and stiffness, the condition can look quite different from person to person. In fact, there are more than 100 types of arthritis, all of which can make everyday activities challenging.

Here, you'll find practical recommendations for preventing and living with arthritis, including science-backed diet, exercise and lifestyle tips aimed at improving your joint health.

Osteoarthritis most commonly occurs in the hands, knees and hips.

Image Credit: SCIENCE PHOTO LIBRARY/Science Photo Library/GettyImages

Nearly a quarter of U.S. adults have been diagnosed with arthritis, according to the Centers for Disease Control and Prevention (CDC), which is marked by pain, stiffness and swelling in the joints caused by inflammation.

This inflammation occurs for different reasons and in different areas of the body, which separates one type of arthritis from another. The most common form is osteoarthritis, or "wear and tear" arthritis, per the U.S. National Library of Medicine (NLM), which results when the cartilage at the ends of bones wears away due to either injury or repeated use.

The second most common type is rheumatoid arthritis, an autoimmune condition in which the body attacks its own tissues, per the NLM. It can affect any joint and other organs of the body, too, but it's most often seen in the wrists and fingers.

Then there's juvenile arthritis, a type that occurs in children, which isn't very well understood but seems to be linked to a problem with the immune system, per the CDC.

Low-impact exercise like biking is a great way to keep your joints healthy.

Image Credit: ViktorCap/iStock/GettyImages

Some risk factors for arthritis, like carrying certain genes, are outside of our control. But others like smoking are what's called modifiable, meaning you can lower your risk by changing your behavior.

Your weight, diet choices, exercise regimen, posture and even your dental hygiene fall into the modifiable category. Establishing good habits in these areas can reduce your odds of developing arthritis as well as improve your overall joint health and protect your bones as you age.

Certain foods may lessen the inflammation that comes with arthritis.

Image Credit: Theerawan Bangpran/iStock/GettyImages

There is no cure for arthritis, unfortunately. Instead, the goal for those with the condition is to control symptoms as best they can.

"Improving one's arthritis pain can and will be a lifelong journey," Maria Kyriacou, MD, a primary care sports medicine physician at Miami Orthopedics and Sports Medicine Institute in South Florida, tells LIVESTRONG.com. "There will be both good and bad days. However, the goal is to minimize the frequency of your bad days."

Beyond over-the-counter and prescription medications, managing stress, getting daily physical activity and trying alternative therapies like massage can make a big difference for some people when it comes to taming arthritis pain and stiffness.

Discover seven strategies that can help ease arthritis aches and make everyday activities more manageable.

An arthritis diet follows the same principles as an overall healthy diet, like packing in fruits and veggies.

Image Credit: AlenaPaulus/E+/GettyImages

Some people with arthritis might find symptom relief by changing what they eat. That's because arthritis is caused by inflammation, and some foods have the ability to help tamp down this "fire" in the body.

"At the root of the pathology of arthritis is chronic and unchecked inflammation," says Liz Wyosnick, RDN, dietitian and owner of Equilibriyum in Seattle, Washington. "Diet can absolutely impact arthritis by either exacerbating inflammatory symptoms or by quieting inflammation."

The Mediterranean diet is often cited as a good diet for arthritis, since it focuses on anti-inflammatory foods such as fruits, veggies and fatty fish like salmon. The diet has been linked to many other benefits, too, including better weight control and heart health.

When you do them regularly, simple exercises like stretching can aid in alleviating joint pain and stiffness.

Image Credit: kali9/E+/GettyImages

Although the aches and pains that often come with arthritis can make exercise feel like the last thing you want to do, a regular workout routine can reduce pain, improve joint function and boost the quality of life of people with arthritis, according to the CDC.

If you're new to working out, you'll want to start slow and be prepared for some soreness. But don't let that deter you find a way to move that you truly enjoy, and stick with it, even if it's just for a few minutes each day.

"Any exercise for somebody with arthritis who's sedentary is going to be helpful," says Brian Andonian, MD, a rheumatologist and assistant professor of medicine at Duke University School of Medicine. "Every little bit adds up."

To reduce the risk of spreading COVID-19 infections, it is best to call your doctor before leaving the house if you are experiencing a high fever, shortness of breath or another, more serious symptom.

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Living With Arthritis: Causes, Symptoms and Treatment - LIVESTRONG.COM

Being in a good state of health improves your performance in other sectors of life. When you get unwell even if the illness is mild, other sectors of your life can be overwhelmed. Being unhealthy can even make you have financial problems because you will be unable to participate in money-generating activities. You are also more likely to develop stress when you have health problems. To avoid such problems, you can commit to a healthy lifestyle.

Its not just enough to have a long life but the quality of life that you lead also matters.

Today, the causes of obesity are rising and this in turn increases lifestyle diseases like diabetes and hypertension. Taking a poor diet with a lot of processed foods are the main factors that are implicated in these problems. Leading a healthy life will help to longevity because it extends life expectancy. Its not just enough to have a long life but the quality of life that you lead also matters. This article will take you through some health tips that help to improve your health.

During our day to day experiences, we get in contact with a lot of disease-causing microorganisms. These can cause some diseases that can affect your quality of life. To avoid such diseases, it is important to wash your hands with soap and water for as many times as possible. Wash your hands after using the washroom, before preparing food or touching infected surfaces. If you are in a place that does not have water, use hand sanitizer, and also disinfect surfaces.

It is also important to ensure that you clean food before cooking it. Wash your vegetables, fruits, and other foods that you eat before eating to avoid food poisoning. These practices may seem simple but they play a huge role in reducing the burden of disease and saving a life. Handwashing has been effective in preventing the spread of the coronavirus pandemic.

Your diet plays a huge role in your health. The saying that you are what you eat is very accurate. Since food is the fuel by which your body runs on, eating a healthy diet helps you to stay healthy. A healthy diet is one that provides all the essential nutrients that are carbohydrates, proteins, fat, vitamins, and minerals. It is advisable to take a diet that has fresh fruits and vegetables, unsaturated fat, wholegrain, white meat.

It is important to reduce the amount of red meat and other processed foods. To avoid the risk of liver and heart disease as well as some cancers, reduce the amount of alcohol that you take. It is also important to avoid smoking and reduce the amount of salt that you use in your food. Too much salt increases your risk of getting hypertension.

As you grow older, your immunity system weakens, and the number of vitamins and minerals that you require increases. The professionals behind https://supplementfirst.com/ say that supplements serve to boost your immunity and this enhances the ability of your body to fight infections. Some of the procedure vitamins serve as antioxidants that reverse the disease process. To remain healthier and stronger it is important to incorporate these into your diet.

To improve your health, you can start doing exercise. Exercise has multiple health benefits including stimulating your brain to release endorphins. You can plan to have a regular exercise schedule. Endorphins are substances that resemble morphine except that these are produced in your body. These substances cause you to feel good and stimulate pleasure and this reduces your stress levels.

Having an exercise schedule does not mean that you have to go to the gym. You can get at least 150 minutes of exercise weekly by just taking walks, using stairs instead of using a lift, and parking away from the office or shop so that you take some steps to reach there. Another advantage of exercise is that it helps you lose weight and this in turn reduces your risk of lifestyle diseases.

Your mental health contributes a lot to have good general health. To promote your mental health, participate in activities that reduce your stress levels. This includes doing relaxation techniques like meditation and yoga. Another way to improve your mental health is to get enough sleep because as you sleep, your body gets a chance to repair and refresh itself. An adult should get an average of 8 hours per night. Get at least 8 hours of sleep, avoid loneliness, and show gratitude.

In conclusion, taking care of your health helps to avoid diseases, to improve longevity and the quality of life as well as to avoid other social problems. Some of the ways to take care of your health Include eating a healthy diet, exercise, and taking care of your mental health.

Arthur Brown

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