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Blog posts tagged with 'health'

Easily Accessible Mediterranean Diet Can Impact Your Health

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Easily Accessible Mediterranean Diet Can Impact Your HealthMetabolic syndrome is defined in the medical community as having three or more risk-related factors that can contribute to a variety of heart and blood sugar concerns. Some risk factors include obesity, high blood pressure, high cholesterol, and high glucose levels. Due to many elements such as a lack of exercise, poor diet, and genetics it is estimated that as many as 34% of adults in the US may have metabolic syndrome. However, what if there was a particular diet that could reverse the progression of these risk factors? A recent study in Spain sought to find the answer.

A Dive Into the Mediterranean

Prior studies on the Mediterranean diet have confirmed its positive benefits to cholesterol health and blood pressure, but researchers wanted to see how great an impact this diet could have on people already at risk with metabolic syndrome. The team of researchers analyzed adults, both men and women, ages 55–80 who were at risk for cardiovascular concerns. A total of 64% of the adults assessed for the study qualified as having metabolic syndrome. The subjects were then put onto one of three diets: a Mediterranean diet supplemented with nuts, a Mediterranean diet supplemented with extra-virgin olive oil, or a regular low-fat diet.

Following up after almost five years, the results showed that the patients who adhered to both types of Mediterranean diets saw a decrease in blood glucose levels as well as abdominal obesity. A total of 28.2% of the men and women who followed the Mediterranean diets also no longer met the criteria to be diagnosed with metabolic syndrome at the end of the study period.

Add the Olive Oil and the Legumes

The Mediterranean diet eschews butters, trans fats, saturated fats, and unhealthy oils in favor of olive oils, omega fatty acids, and unsaturated fats. As one would expect, it also centers around a reduction in meat intake, replacing it with seafood—especially fish that are high in omegas such as salmon and tuna—at least twice a week. However, poultry, eggs, and dairy can also be consumed for meat and protein requirements. The Mediterranean diet also covers other nutrition groups by calling for high fruit and vegetable consumption.

For some people, the tricky part of the Mediterranean diet is getting the good fat content. Luckily, you can satisfy this part in a variety of ways. Apart from olive oil there are a number of foods that provide good fats including avocados, whole grains, nuts, and other various legumes.

An Easier Path Than You Think

Some may think that switching to a Mediterranean diet means having to use exotic ingredients for their meals that are both expensive and restrictive. Many of the foods required to follow this diet, however, are readily available in your grocery store—all you need to do is make a few crucial, yet simple, substitutions which will allow you to enjoy many tasty, healthy meals. And because there are actually many foods containing the good fats and nutrients required, the Mediterranean allows for plenty of variety and experimentation. Evidence continues to mount about the benefits of the Mediterranean diet, so while many can get sucked into fad and crash diets, the Mediterranean diet can be a nutritious and fulfilling option out there to help support not only a healthy heart, but greater well-being.

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Why Knowing Your BMI can be the Beginning of Better Health

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Why Knowing Your BMI can be the Beginning of Better HealthBecause every person's body shape can vary in size, proportion, and weight distribution, having a particular set of measurements to calculate your ideal weight in relationship to your height can be helpful in assessing the current state of your overall health. The body mass index measurement, or BMI, can give you a specific idea of what your target weight should be. However, figuring out your BMI is only the beginning. Integrating the proper nutrition and exercise into your lifestyle - in manageable, realistic steps can help you reach your target BMI index and achieve the greater health you desire.

Your BMI and Its Importance

Your body weight is tied to many areas of overall well-being. From blood sugar to blood pressure to overall heart health—and even the internal pressure of your organs and other systems—weight is one of the single most important aspects of assessing how healthy you are. This is why the BMI can be a great tool. This formula can help determine whether your body type and size is putting you at a higher risk for serious health problems and allows you to pinpoint specific areas you need to target to set you on the path to better health.

To determine your BMI number, start with your weight (in pounds) divided by your height (in inches) squared, and multiply by 703. Once you get your BMI number you can look at the unhealthy and healthy ranges. For adults age 20 or older, if your BMI is 30 or higher, you are considered obese. BMI measurements 25-29 and beyond are categorized as "overweight", while numbers from 18.5 to 24.9 are considered "normal" weight. Anything less than 18.5 is considered to be "underweight", which also can put you at risk.

A Realistic View of Health

While it's always sensible to maintain a healthy weight for lifestyle reasons, fad diets and unattainable body images have led many astray in the process of attempting to lose weight. Health starts from within. Not everyone can or should want to look like models in TV commercials or magazines. With that in mind, knowing your BMI number and what your ideal range should be can help you set realistic goals when it comes to weight loss.

However, in addition to knowing your BMI number, you should also know what it doesn't take into account. BMI doesn't factor in age and gender, or differences between fat and muscle mass, Athletes or those with more muscles mass may have a higher BMI, but are not necessarily unhealthy. In the same respect, age and gender can skew your BMI reading. According to the CDC, women tend to have more body fat than men, on average. Also, as you get older your body tends to store more fat.

Another important factor to consider, therefore, is waist circumference. Abdominal fat has been linked to heart concerns and higher blood pressure. For women, a high waist circumference can mean anything above 35 inches, and for men, anything above 40 inches. Because each individual is different, including genetic history, nutrition, physical activity, and body type, your area of focus might not always be the same as another.

Smaller Steps to Greater Health

When targeting your ideal BMI, experts say your initial weight loss goal should be losing 10% of your total weight. It's also important to set a realistic target date; you're not going to change your lifestyle or general health in one week or even one month. True and lasting change takes time and repetition. Introducing the appropriate amount of calories into your daily diet will take trial and error. Experts suggest it can be helpful to start by eliminating one unhealthy meal or food item from your diet a time instead of trying to totally change your diet at once.

Checking with your physician to know your limits as far as physical activity is concerned is important, as is maintaining consistency. Again, smaller steps can help ease you into the lifestyle change you desire. Trying to not be inactive can be easier than trying to immediately go from not exercising to trying to exercise five days a week. Walking three times a week or small forms of aerobic exercise a few times a week is a good starting point on the road to greater well-being.

Information Equals Better Decisions

People are motivated and driven by different things when it comes to health. For some of them it's realizing that they can't perform a physical activity as easily as they once could; others see something on TV that speaks to them in a way that hits home. No matter where your motivation comes from, it's important to get all the information you can before you set out and try and enact your healthy change.

Start by seeking the proper expert advice and using the tools that are available to you—such as BMI, blood pressure, and waist circumference measurements. There are also a number of technological applications that can help you track your weight, remind you to exercise, or figure out how to properly structure your diet. All of these can be valuable resources when it comes to making the small changes that lead to a world of difference.

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A Joint Effort: Tips to Help Influence Healthy Joints

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A Joint Effort: Tips to Help Influence Healthy JointsThe importance of supporting healthy joints throughout your lifetime is no secret. Many factors—from exercise to diet to lifestyle—are discussed at length when it comes to how and why you should take care of the joints that are tied so intricately to your overall well-being. But the fact remains that many people still suffer from joint stiffness and discomfort. According to the Centers for Disease Control (CDC), as of 2012 nearly 52 million people are diagnosed as having a common type of joint concern. While natural wear and tear on your joints and muscles occurs throughout your life, taking some minute daily precautions can be the difference between ultimately helping or hurting the health of your joints.

To Stretch or Not to Stretch?

It's hard on your body to expect your joints and muscles to go from zero to fully exercising, but in the same respect stretching cold joints, muscles, and tendons is not good either. Even if you're not about to exercise you should stretch daily, or at least three times a week, to maintain joint flexibility. However, warming up before doing some dynamic stretches to keep your joints, ligaments, and tendons loose is necessary.

Warming up literally means raising your body temperature a little before stretching and exercising. Jogging in place, rotating your arms, or even moving your body around can help you warm up to properly stretch and allow you to protect your joints from injury when you eventually engage in physical activity.

Low-Impact Exercise Still Has an Impact

As you get older, joint discomfort may mentally deter you from being physically active. While everyone's limitations change as they get older, it's important to know that even if you have joint concerns there are low-impact exercises that can cater to your capabilities and still allow you to get the exercise your body needs.

Walking, cycling, and swimming are some of the main types of low-impact exercises. Different types of sports can be jarring on your joints, but these simple ways of moving about without the high impact of your joints stomping the ground can provide a good cardiovascular workout while giving your joints the movement they need to stay in shape.

Other Helpful Tips for Keeping Joints Healthy

Sometimes joint health isn't just about focusing on your joints. Light exercises for muscles around crucial joints can actually help strengthen the joints themselves. Research has shown that having weaker thigh muscles can increase the risk of joint concerns. In addition to the muscles around your joints, make sure to workout your core. Having a strong core, midsection, and back can help you have better balance and a fuller range of motion, allowing you to put less pressure on joints.

Supplementation can also give your joints the well-rounded support they need. Ingredients like hyaluronic acid can help lubricate the joints to support mobility and flexibility while collagen, a main component of joints and skin, helps nourish cartilage to keep the connective tissues strong. MSM is another well-known ingredient for joint support as it supports tissue rejuvenation, nourishes cartilage, and is a major key for collagen production and overall joint support.

Understanding the Ins and Outs of Joints

To understand joint health is to know how the rest of your body is connected to movement. Just because you may experience joint discomfort, it should not be a reason to give up all hope for engaging in some type of consistent exercise. Of course, it is always important to know your limitations and be sure to check with your doctor before pushing your boundaries. Giving your joints the support they need is possible through both internal and external factors. Exercise, nutrition, and understanding how to best protect your joints can lead you to the healthy and active lifestyle you need.

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