Nip Your Health Problems in the Bud with At-Home Lab Tests

June 25, 2021

Everyone’s been there at some point. They brush off a seemingly insignificant symptom until it just can’t be ignored anymore, go to the doctor, and find out that they’re dealing with a condition that could have been prevented – if only they’d caught it sooner. This type of procrastination can occasionally result in pretty serious health outcomes, but for most people, the main consequence is that their overall quality of life just isn’t what they want it to be.

Even so, do you really want to wait until you’re sick enough to visit the doctor before you decide to find out what’s going on with your health? Will you wait until you can barely drag yourself out of bed each morning, or would you rather start looking into it when you realize that you’ve been adding an extra cup of morning coffee during the last few weeks?

In other words, you have to draw the line somewhere. Plenty of people regret not digging deeper into their health issues sooner, but nobody regrets being proactive about whatever health complaints have been dragging them down. With the at-home lab tests available from Base, you won’t be in the dark about why you’ve been brain-fogged, cranky, or unable to sleep. How exactly can these tests give you important health insights? Here are some details that should clear things up.

Lab testing lets you be your own Sherlock Holmes.

So much of the time, it seems like you only have two options that’ll help you figure out your own health issues: start looking up your symptoms on the internet or make a doctor’s appointment. At-home lab tests bridge the gap, so you can get trustworthy, actionable information without having to convince a doctor to order a bunch of blood tests.

You might know that something’s off, but many doctors simply won’t have time to explore symptoms like “I keep noticing brain fog in the afternoon”. Someone who’s having trouble sleeping might be told to “just take melatonin, you can pick it up at any supermarket” – but they won’t find out what’s causing the sleeplessness, or even how much melatonin they should take. A doctor’s expertise is necessary for many situations, but when it comes to exploring the ins and outs of your own health issues, sometimes it’s best to take matters into your own hands.

Don’t be alarmed; this is a far cry from consulting “Dr. Google” and then self-medicating with random supplements. The base uses resources such as AI, certified labs, and real doctors to both run tests and interpret the results in a way that makes sense to the average person.

The healthcare system isn’t always the best option.

While doctors and other healthcare professionals are the experts that most people trust to diagnose and treat health conditions, there’s something else that they do for many patients – prescribe unnecessary medications. There are many conditions, such as high cholesterol, that can easily be fixed with lifestyle and dietary changes. However, if you went to a doctor due to concerns over your heart health, you might come home with a new prescription, instead of recommendations to slow down on fried and sugary foods.

Just because you’re getting tested at home doesn’t mean you’re doing everything on your own.

If you have questions that aren’t answered on Base’s website, you can ask them during the introductory consultation that’s offered at the beginning of the process. You get to start your journey to better health with the help of someone who knows what they’re talking about, so you don’t feel like you’re flying blind. If you feel like you need a (virtual) helping hand while you’re taking a finger-prick or saliva sample, you can talk with a live person who’ll get you through every step.

What happens after the samples have been processed? You’ll still have all the guidance you need through the Base app. Not only will the test results be displayed in the app, but they’ll also be explained in a way that makes the information accessible. You’ll learn about how your tested levels are impacting your health – and how you can improve them.

You won’t just get a cut-and-dried “your vitamin D levels are low, so you should start taking a supplement at X dosage”. That might appear among your results, but you may also be advised to get more sun exposure, start incorporating specific vitamin D-rich foods into your diet, and more. In addition to the in-app recommendations, you can also turn to an online community of active members and experts.

Here’s a hypothetical scenario:

Kate didn’t consider herself a “health nut”, but she ate a pretty reasonable diet that included lots of fruits and veggies. However, she had been having issues with fatigue, brain fog, and even occasional irritability, and she didn’t know what could be causing it.

She decided to try out Base’s lab tests and soon discovered that her vitamin B12 levels were quite low. Her recommendations in the Base app didn’t just tell her to take B12 supplements so she could quickly fix the deficiency, but also to start incorporating more foods that contain the vitamin, such as fortified cereals, milk, cheese, meat, fish, and eggs. Within a few months, Kate’s levels were back in the normal range, and her brain fog had been banished. To make sure she was on the right track, she continued to monitor her progress with periodic tests that helped her fine-tune her approach.

You can get expert help for your health issues without having to go through the healthcare system.

The idea of “getting lab tests” might seem official and a bit scary, but it really doesn’t have to be. You can do these lab tests from home, and Base will give you the resources you need to get through every step. Whether you’re having issues with low energy, high stress, bad sleep quality, or poor sex drive, Base can help you pinpoint the cause – and then give you a solution that’s customized to fit your needs.

Dental Implants – Benefits That Can Last a Lifetime

Sandy

June 2, 2021

Millions of people worldwide suffer from some form of oral issue, for the most part, it is their teeth that take the brunt of it. Some of the most common issues to do with oral health include tooth decay, bad breath, gum disease or periodontal disease, tooth erosion, mouth sores and more. The full list can be found here.

Amongst all the above problems, that of missing teeth has seen dentists keep themselves busy with, day in and day out. Missing teeth is something that affects people of all ages and for many years this problem has had very minimal solutions, until now.

Enter – Dental Implants.

What Are Dental Implants?

In its simplest explanation, dental implants are one of the best solutions for missing teeth in people. They provide a strong foundation and can replace teeth effortless and permanently. The plus point is, they can be customized to match your teeth so no one can tell the difference. You can also get temporary or removable ones.

The rate of success for these is dependent on where in the mouth the implants are placed. Usually fitted inside the jaw, if cared for properly they can last a lifetime and have a success rate of over 97%.

There are several advantages to getting these done when you have missing teeth either by them falling out naturally or due to injury. We look at a few below.

Other things you should know

If you’re wondering if you need to be of a certain age to get the procedure done by your dentist, in the majority of the cases, any healthy individual can undergo this procedure of getting a dental implant. As long as your gums are healthy, as they need to hold the tooth or teeth, and you are disciplined with your oral hygiene, then you can be a perfect candidate for this.

Those who may not be able to get it done include people who smoke heavily or are undergoing radiation therapy or have some type of chronic diseases such as heart disease or diabetes, however, the dental practitioner will need to do an evaluation first, to see if you are eligible for the procedure or not.

Secondly, if you are wondering if it is a painful process, take it from those who have completed the treatment, they say it is a painless and completely harmless one https://www.webmd.com/oral-health/guide/dental-implants Dentists almost always give you local anesthesia before they start unless your allergic, in which case they will find a different way or numbing your mouth. The consensus is it is less painful than getting something like a tooth extraction done.

The steps are also simple:

First, the dentist will assess your mouth and develop a simple plan

Then they create the titanium tooth implant which is placed between the gaps of the jaw bone or socket where the tooth is missing

Once the socket is in place a connector is placed inside it, almost like screwing a screw to its back-end. This is known as an ‘abutment’. This will hold it securely in place. And it’s done.

Everything is meticulously created during the initial stages when the dentist takes the complete impression of your mouth, to make sure it fits in the right place correctly.

It may take a couple of weeks to heal depending on how well you look after it. Generally, you should give it up to 12 weeks to fully heal.

Advantages of Dental Implants

There are many things this type of procedure can improve for you. We look at 7 of these below.

Improvement in speech. Missing teeth or poor-fitting dentures can have an uncomfortable effect on your mouth. It can result in blurred speech or discomfort while eating. These implants stay put inside your mouth so you can speak properly without being fearful of them slipping out or talking funny.
Improvement in appearance. There is no doubt that when people have missing teeth, their facial structure changes in some way. With these, your teeth look and feel like your own as they are permanent so you look like you have a fuller mouth and thus a healthier appearance.
Improved eating. Sometimes when people have teeth missing they can struggle to chew their food properly, however when you get implants placed in those gaps, it can improve the way you eat without any pain.
Overall improved self-esteem. They can help improve your smile, and as a result have a positive impact on your confidence and self-esteem, helping you to smile as big and wide as you want to.
Improvements in oral health. By adding a supported bridge between your teeth, there is no need to remove or alter anything else in your mouth. Whether they are individual teeth being inserted into your gum or a row of them, you can be sure of better oral health by being able to brush better and not missing any gaps. Thus improving your oral health as well.
They are convenient and durable. These solutions are highly durable and last a very long time, and if you care for them properly they may last a lifetime too. They remove the embarrassment of showing gaps in your teeth when you open your mouth as well as the convenience of not having to remove them and clean them like you would dentures, make them easy to care for.
They are a good investment. Once you get them placed and the procedure is over, you don’t need to go back to the dentist unless it is for teeth cleaning or some other issue in your mouth. Investing in your teeth is important to not just oral health but overall health too.

The above 7 benefits of dental implants are only touching the tip of the iceberg, there are many other aspects that it can improve in including improving the bone density of your gums, restoring the natural movement of the jaw, minimizing cavities, supporting your other teeth and act as a permanent solution for teeth loss.

If you are ever unsure about any of the above, book a consultation with your dentist to get the answers to any confusion or queries, before you decide to jump into it.

10 Essential Vitamins And Minerals For Better Body Health

Sandy

June 2, 2021

It’s easy to miss out on super important nutrients our body needs. A few bad meals, not enough sunlight – there are tons of things that can cause you to be a little low in vitamin and mineral levels. Continually low levels of the essentials can lead to nasty diseases such as scurvy, ricketts, and even blindness. The good news is, boosting your vitamin and mineral intake can be simple and delicious without tons of visits to the doctor. Most minerals and vitamins work hand in hand to help one another. They interact to aid absorption and enhance each other’s effects. Check out this list to see what your body can’t afford to miss out on if you want to be healthy, fit, and well.

#1. Iron

Iron deficiencies are the most common deficiency in the world. Iron is super important as it creates healthy oxygen-carrying red blood cells that your body needs to deliver that oxygen to your vital organs. Signs of iron deficiency can be fatigue, shortness of break, and weakness – all symptoms we would rather live without! To increase your iron levels, you could try supplements (so long as your doctor is on board). If you’d rather a more natural approach, then add more meat and seafood to your diet. If you’re veggie, eat lots of dark leafy greens such as spinach – if it worked for Popeye it could work for you!

#2. Vitamin D

Vitamin D goes hand in hand with Calcium and it helps the mineral be absorbed into the body. Get your vitamin D from sunlight (just remember to slather on your SPF!) or from egg yolks, red meat, or a supplement like fish oil. With us all staying home more often in the last year, there has been an increase in patients suffering from a lack of vitamin D so ensure you’re being extra vigilant about getting enough. If you’re pregnant, ensure that your vitamin D intake is high (seek medical advice for the right amount for you) as it aids with growing your baby’s teeth and bones as well as vital organs such as the heart, kidneys, and nervous system.

#3. Vitamin C

Did your parents ever make you drink tons of orange juice when you were sick as a kid? That is because vitamin C is unbelievably important for your health. It helps protect against immune system deficiencies, encourages healthy cell renewal, and can help with bone strength. It also helps the body absorb other vital vitamins and minerals such as iron. Vitamin C cannot be stored in the body so you will need to make sure your diet is incorporating enough every day. The average adult should have around 40mgs of vitamin C each day, so get eating those oranges!

#4. Calcium

If you want strong bones, better muscle movement, and increased cardiovascular performance, then ensure you’re getting enough calcium. If you’re in your middle-aged or enjoying your golden years, calcium is super important as it can help stave off brittle bones and osteoporosis. If you suffer from any cardiovascular issues, calcium can help maintain the heart muscle and has even been linked to lower blood pressure. It’s also great for strong teeth as it strengths the jawbone and hardens tooth enamel. Incorporate more dairy into your diet to bolster your calcium levels or if you are a vegan opt for a soya drink with added calcium.

#5. Vitamin B

There are several types of vitamin B and all of them are important. These types include riboflavin, thiamin, niacin, folate and folic acid, and B12. This vitamin’s job is to break down and convert energy from food into usable energy for your body. Without these, you will likely feel exhausted and weak. They are found in a wide range of fruits, vegetables, carbs, and protein so the best way to consume enough vitamins to keep yourself healthy is by eating a well-balanced diet. 2.4mg will be enough to keep you fighting fit.

#6. Omega-3

Omega-3 is the essential fatty acid in fish and fish oils. They’re fundamental for your cell structure and provide energy for your vital organs. They’re also known to be a great mood booster as they contain anti-inflammatories that can help with depression. On top of that Omega 3 is also a super energizer for your brain! Having high levels of the healthy fat is important for cognitive development in early years and helps improve memory and communication. If you don’t enjoy a diet high in fish, there are plenty of easy to take supplements that come as liquids or capsules.

#7. Vitamin A

This important vitamin can be found in dairy products such as milk, cheese, and yogurt. Fear not if you don’t eat dairy – beta carotene is a precursor to vitamin A and can be found in brightly colored foods such as carrots, mango, and red peppers. Your body can take this beta carotene and turn it into retinol – a key vitamin in vitamin A. This worthy vitamin helps with eyesight (this is where the idea that carrots help you see in the dark comes from) and keeps skin healthy. In fact, retinol and vitamin A is a key component in many skincare formulas so use internally and externally for an all-round glow! Aim to have around 900mg per day for maximum impact.

#8. Magnesium

A mineral that is vital for muscle health, magnesium is found in every single cell in your body. It regulates muscle and nerve function and is great if you regularly work out. If you’re a big fan of working out, make sure you’re getting enough magnesium as it is necessary for your muscle regeneration. It is also important for biochemical reactions including converting food into energy, protein creation from amino acids, and the creation and repair of DNA. Boost your intake of nuts, seeds, and grains to increase your magnesium levels. Healthy and delicious? Yes please!

#9. Potassium

Potassium is key for almost everything your body does. It aids kidney and heart function and regulates muscle and nerve signals. Have you ever heard that bananas are good for cramp? This is because they contain lots of potassium which can ease muscle contractions. This mineral can lower blood pressure and protect against stroke. It also helps reduce water retention which makes it a little miracle worker if you suffer from painful bloating!Your diet should contain around 3500mg per day which can easily be incorporated in your food.

#10. Sodium

Sodium is a mineral that has a bad reputation – and not always unfairly. In large quantities, too much sodium in your diet can increase the risk of high blood pressure, which can lead to heart disease and stroke. However, a small amount of sodium is essential to our body’s proper function. It is vital for nerve and muscle function, plus it regulates normal fluid balance. Keep your intake below 2300mg per day to maintain a healthy equilibrium.

Are you ready to add more nutrients to your diet for a healthier life? Comment below or let us know your favorite recipe for a yummy, balanced meal that is full of vitamins and minerals.

Getting Started on Your Fitness Journey? Here’s What You Need to Know

Sandy

May 29, 2021

As we’re nearing the halfway mark of the year, many people are reflecting on their new year’s resolutions. This is when the shock sets in and you realize that you haven’t made progress with any of your goals. That’s okay! There’s still a lot of time to rectify this. For a lot of us, at least some of our goals have to do with our health. We want to lose weight, get fit, build muscle, drink more water, eat healthier . . . you get the idea.

But the truth is that wanting to improve your health and doing it are two very different things. There are so many factors to consider when it comes to health and fitness, which is why people often give up before they start. Luckily, we’ve put together a list of a few key things you need to know when you’re just starting your fitness journey, so you don’t have any more excuses!

Visit a Doctor

We often think of a doctor’s visit as something we only need to do when something is wrong. However, going to the doctor before you start your fitness journey can help you prevent injuries. It’s always a good idea to check up before you do any new exercise. This is especially important if you are pregnant, or have any health problems, like old injuries or heart issues that could cause certain exercises to be dangerous. Visit any reputable local doctor, such as OKC doctors, to make sure it’s safe for you to go ahead with your plans.

Eating

You’ll often have heard people say that fitness relies more on what you eat than how much you exercise, and this is true. However, it’s important to find a balance. It’s a good idea to have some kind of meal plan when you start your fitness journey, just to ensure that you’re getting all of the nutrients you need.

Also keep in mind that, depending on how intense your workouts are, you may be much hungrier than usual. If this is the case, eat! Don’t deprive your body of food. You need food to fuel your exercises, so don’t feel bad if you start eating more. Just make sure that you’re eating healthy and nutritious food for the most part.

Find exercises that work for you

Everyone is going to tell you something different when it comes to what types of exercise you should be doing. Some will tell you to do cardio every day. Others will tell you to start lifting the heaviest weights you can find. Others will tell you that a walk around the block each day is good enough. The truth is that the best exercise for you is whatever you enjoy, and whatever works for your body.

Some people get bored easily, so they may need to try a new form of exercise each week. Others may like lower impact forms of exercise, such as yoga. There are also various other, less traditional types of exercise, such as horse riding, or rock climbing. Feel free to switch things up until you have an exercise routine that works for you. Remember that everyone’s body is different, so you don’t need to be following what everyone else does. You can also combine workouts, such as with this cardio and strength workout.

Rest

Resting is very important for any type of fitness journey. If you’re constantly working out and pushing yourself, you’re going to burn out. The resting period is where the muscle is built and your body can prepare for the next workout. If you’re just starting, you may need more rest days than people who have been working out for years. That’s fine – listen to your body and rest when necessary. It is, however, a good idea to still aim for some kind of movement on your rest days, such as some yoga or a light walk.

Keep track of your progress

It’s easy to give up on your fitness journey, especially when you feel like you aren’t seeing results. For example, if you’re not losing weight, you may feel the urge to quit. However, progress comes in many different forms, and it’s important to keep track of it for days when you feel like you’re losing motivation.

The scale is only one type of progress. You can also track things like body measurements. Another popular option is using workout log apps. Simply input all the details of a workout, and see how you improve over time. Maybe you could only do five squats at a time, and now you’re doing fifteen – that’s progress!

What do you need to buy?

Contrary to what you may believe, you don’t need to have expensive workout gear. Just make sure that you have pants that you can move around in – shorts, leggings, or sweatpants are all popular options. You also need some kind of shoe that feels comfortable as well as breathable shirts. If you’re working out at home, you don’t strictly need to buy any equipment, but a few things that you may find helpful are a yoga mat, dumbbells, a skipping rope, and a resistance band. Fitness shouldn’t be only for people who can afford it; you can get healthy without spending a lot of money!

Gym or home?

For many people, the first thing that they do when they decide to start their fitness journey is to join a gym. While there’s nothing wrong with this, you can also do a home-based program that’s just as effective. It all depends on what your situation is.

Can you afford a gym membership? How often will you be able to go, and will it be worth it to get a membership if you can only go once a week? Do you want to use equipment or your bodyweight? Both options are viable and have loads of pros to them, so there’s no wrong option. A gym may help you meet more people who can motivate you, but home-based workouts will be a lot less expensive.

Weight Loss and its Effects on Heart Health

Sandy

May 29, 2021

There is no doubt most people love to procrastinate doing exercise, especially when they have to lose some weight. “I will exercise at the start of the next episode” Oh! This time I must do some exercise” Of course, exercising is not the only way to help manage weight. Your healthy diet and proper portions are also considered when it comes to weight loss.

But, has it ever occurred to you that your heart health relates to your weight and that your heart-related problems are serious when you’re overweight? Or, you view weight loss as a sign of sickness. If you’re wondering about the connection between the two, then it’s time you change your attitude on losing weight because your heart health depends on it.

Get this right; your weight and risk of heart disease are connected. When you’re overweight, your chances of developing heart-related conditions like high blood pressure or diabetes, coronary thrombosis, and risk of cardiac arrests are high.

In this article, we’ll show you how excess weight is more than an accomplice to heart diseases. But first, it’s critical to learn the facts about heart-related conditions and weight loss.

Here are some of the heart disease you need to know

The heart has several abnormal conditions that affect the blood vessels. But the common ones are:

Coronary artery disease– caused by plaque building on the walls of the arteries supplying blood to the heart. The plaques cause blockage or narrowing of the arteries.

Heart failure– which is the inability of the heart to keep up with demands put on it efficiently. Many factors contribute to heart failure, with the obesity epidemic being one of them.

Arrhythmia– also known as irregular heartbeat. The condition where the heart either beats too fast or very slow.

Also, dilated cardiomyopathy and myocardial infarction, among other expensive medical conditions.

What is the relationship between your heart condition and your weight?

Your heart conditions and weight loss are closely linked. If you’re overweight or, for instance, have obesity, you’ll be at higher risk of heart diseases. And medical experts consider such conditions as significant risk factors to the coronary artery and heart attack and advice for first aid and CPR skills acquisition.

But, how is obesity/overweight a risk factor?

Being overweight would lead to the accumulation of fatty materials building in your arteries. This would result in blockage, reducing blood supply to the heart, which is a considerable risk for heart attack.

Also, if your arteries get clogged or blocked due to plaques, there would be not enough blood supplied to your brain, meaning there’s a chance of stroke or vascular dementia.

There is no doubt we need some fats in our body. However, having too many fats in our body isn’t good for our heart health. And it’s common for many people to worry about the subconscious fats (fats you can feel directly under your skin).

However, you’re at higher risk of heart disease due to the visceral fats that surround your internal organs like the heart and liver.

How?

Visceral fats affect how your hormones operate and may lead to raised blood cholesterol, increased blood pressure. And sometimes increase your risk of getting type 2 diabetes- of all which are closely linked to your heart or the circulatory system.

Overweight and type 2 diabetes

Type 2 diabetes is a fatal health condition that requires continuous monitoring of a victim’s blood sugar. And carrying weight reduces the sugar movement up the cells. Meaning the cells would become less sensitive to any insulin rate released.

This causes insulin resistance which implies a high glucose level in your bloodstream that would block or damage your arteries. Thus an increased risk of heart diseases.

So, how do you know you’re overweight and need to reduce/control your weight?

There are two ways you can use to identify if you’re overweight:

Know your Body Mass Index (BMI)
Measure your waist circumference to know if you’re carrying too much fat.

What are some of the advantages of losing weight to your heart?

It may seem unpleasant to lose weight, and sometimes it’s not an easy task. But losing weight has more benefits than you can imagine. Here are a few:

Fewer blood clots

When blood flow slows down due to plaque or blockage, it can sometimes result in clots. However, a healthy weight would mean fewer blood clots. Therefore, ensure you slightly slim down so that you’re less likely to have a chunk.

Fewer blood fats

Shedding weight would mean you lower the level of blood lipids or blood fats. And that includes a reduced level of triglycerides (fat bound in the blood). A high level of triglycerides increases your risk of heart conditions.

Also, weight loss would lower your bad cholesterol (low-density lipoprotein) and increase your high-density lipoprotein- good cholesterol. This implies that there would be more good cholesterol with less bad ones in your bloodstream hence fewer blood fats.

Improves blood vessels functionality

When you lose weight, you reduce your heart workload as the blood vessels supplying the blood have to do so over the right-sized chambers. Shedding weight means leaning fats or plaque on the blood vessels, thus reduced chances of heart diseases.

Conclusion

Carrying weight can lead to severe health conditions like type 2 diabetes, high blood pressure, all of which would increase your chances of heart and circulatory diseases. Therefore, to avoid or reduce your chances of heart problems like heart attack, vascular dementia, and stroke, ensure you watch/control your weight.

How to Effective Workout At Home Gym?

Sandy

May 24, 2021

Do you want to lose weight and improve your physical fitness but where you can start training?

Moreover, when we buy a gym membership, you forget about it after a few days. Having such a gym at home, you will not skip your workouts.

Here are some ideas that we hope will motivate you to get up and start working on yourself.

The hardest part of training is actually assessing your capabilities. This is the main mistake of beginners who put all their strength into the first two days of training. It can lead to muscle pain, which will cause the exercise to be postponed indefinitely. But home fitness equipment allows you to break this vicious circle forever.

With all the availability of fitness rooms at any time of the day, it can be difficult not to turn into a fat man. The home gym will adapt your workout routine to suit your lifestyle.

Once you’ve set up your gym for your regular workout, very soon you’ll want to take it to a whole new level. Start by making a list of the things you will definitely need.

The gym room must be at least 8 sq. m. Here you can conveniently place an exercise bike, a treadmill, a vibrating massager, wall bar and responsibly choose the best power tower with bench because this very important fitness equipment for build your body perfectly. Also, you can take the help of a fitness expert.

A dedicated gym space doesn’t always have to be large and expansive. Even a minimalist corner of a room can be turned into a workout area by adding a treadmill and some barbells.

Add a mirror to the interior, and preferably several at once, to increase the space of the corner. This will help regulate the number of your lifting repetitions. Just set aside an old attic or lonely corner next to the laundry room for a workout area. You will soon notice the many benefits it offers.

Most homeowners choose to set aside a workout area that combines rooms for different purposes. Whether you are looking to combine an indoor swimming pool with a gym, or add a relaxing Jacuzzi this is the right compact solution.

You may want to express your individuality through decoration. You can listen to your favorite music, wear a shirt worn down to holes and paint the walls in any color. A nice, fresh look outside and inside, as well as some inspirational posters, will add a unique touch to your gym.

Inspiration is a very important part of your workout. However, it is often overlooked. It’s hard to be motivated all the time without encouraging words. You can select witty quotes from your favorite bodybuilder and use them as a wall decoration option.

WORKOUT AT HOME FOR BEGINNERS: GENERAL RULES

Exercise is essential even if you are not overweight. First, it is strengthening muscles and developing muscle endurance, which will help you easily withstand any physical activity in everyday life.

Training plan for beginners:

DAY 1: Slim Legs Workout

DAY 2: workout for arms, back and chest

DAY 3: full standing cardio for weight loss

DAY 4: workout for toned buttocks

DAY 5: workout for the abdomen and waist

DAY 1: WORKOUT FOR SLIM LEGS

1. Squat with raising toes and hands up (How much to do: 15-17 reps.)

2. Lunges on the spot. (13-15 lunges per leg.)

3. Abduction of the leg in a semi-squat. (20-25 assignments per leg.)

4. A shell with a swing on the side, (15-17 swings for each leg.)

5. Rotation of the leg on the side. (10-12 rotations in one direction and the other on each leg.)

6. Squat with a kick leg. (9-10 swings on each leg -total 18-20 squats. )

7. Swing the leg to the side while standing. (15-17 swings for each leg.)

8. Half-hip with knee up. (15-17 lunges on each leg.)

9. Crossing the legs. (18-20 crosses.)

10. Bridge with a swing of the leg. (15-17 repetitions on one and the other leg.)

DAY 2: WORKOUT FOR ARMS, BACK AND CHEST

1. Circular rotation by hands. (18-20 rotations forward and the same amount back.) Hand rotations

2. Cross-touch of the shoulders in the plank. – 10-12 touches on each hand (20-25 touches in total). Cross-touching the shoulders in the plank.

3. Push-ups in a cobra. – 10-12 lifts. – Going from low cobra to high cobra.

4. Crossing arms. 25-30 crosses.

5. Lateral plank with pelvic rise. – 8-10 reps per side.

6. Touching the hand in front in the plank on the elbows

10-12 stretches for each arm – (20-25 stretches in total) Elbow plank with arms straightening.

7. Bench press sitting on your knees. 20-25 arm raises.

8. Raises of the folded arms while sitting on the knees. – 20-25 arm raises.

9. Ripple of the hands while sitting on the knees. – 25-30 pulsations.

10. From plank to dog face down. – 13-15 reps.

DAY 3: FULL STANDING CARDIO FOR WEIGHT LOSS

1. Walking with shin overlaps

18-20 overlaps on each leg (35-40 overlaps in total) Cross-Leg Race Walking.

2. Squat with arms and legs spread. – 9-10 steps per leg (total 18-20 squats).

3. Knee-elbow with hand lifts. – 13-15 touches on each leg (25-30 touches in total).

4. Pulling the knee in a half-side stand. – 20-25 knee pull-ups per side. Pulling the knees to the chest.

5. Swing the leg with touching the foot. 13-15 swings on each leg (25-30 touches in total).

6. Crossed touches of the feet. – 18-20 touches on each side (35-40 touches in total).

7. Lateral knee-elbow bends. – 13-15 tilts on each side (25-30 tilts in total).

8. Passing in a semi-squat with arms up. – 12-15 arm raises.

9. Pulling the knee to the chest. – 20-25 knee pull-ups per side.

10. Abduction of the leg with hands up. – 18-20 for each leg (35-40 touches in total).

DAY 4: WORKOUT FOR TONED BUTTOCKS

1. Squat with a step to the side. – 10-12 reps per leg (20-25 squats total).

2. Side lunge in place. – 15-17 reps per leg.

3. Abduction of the leg while standing. – 15-20 leads per leg.

4. Standing leg curl. – 15-20 flexion’s for each leg.

5. Ripple in the sumo squat. – 20-25 pulsations.

6. Squat sitting on your knees. – 15-17 reps.

7. Swing a straight leg on all fours. – 15-17 swings for each leg.

8. Swing of the bent leg on all fours. – 15-17 swings for each leg.

9. Abduction of the bent leg on all fours. – 15-17 swings for each leg.

10. Raises in the bridge with an extended leg. – 15-17 lifts for each leg.

DAY 5: WORKOUT FOR THE ABDOMEN AND WAIST

1. Twisting. – 15-17 reps.

2. Oblique twisting. – 12-15 reps for each leg (25-30 touches in total).

3. Saw bar. – 13-15 reps.

4. Half-sitting fold. – 15-17 reps.

5. Lying bends with touching the feet. – 15-17 inclinations on each leg (30-35 touches in total).

6. Knee-elbow in a side stand. – 15-17 reps on each side.

7. Reverse twisting knee-elbow. – 13-15 reps.

8. Raising from the floor with outstretched arms. – 13-15 reps. Raises to a sitting position from the floor.

9. Plank-climber. – 10-12 pull-ups on each leg (20-25 pull-ups in total).

10. Stretching arms and legs on all fours. – 10-12 stretches per side (20-25 stretches in total).

NOTE

After each exercise, take a break of 15-20 seconds.

Pros and cons of a gym in a private home

Benefits

During classes, you can play the music that suits you.
No one is standing next to you, showing with all their appearance that it is time to release the simulator.
Feel free to try new machines or techniques.
No one will distract you with unnecessary conversations.
Not any time restriction and do not need pay for visits to your gym

Disadvantages

As a rule, in ordinary houses there is not too much space to accommodate all the necessary simulators, so you have to limit yourself to the minimum set.
If there is no coach nearby, then it is easy to be persuaded by your laziness and, accordingly, one day just stop practicing.
If necessary, there is no one to ask for advice.
When working with a large weight, there is a risk of injury, since there is no one to insure you.
The high cost of simulators.

Final Words

Regular exercise encourages a person to lead a healthy lifestyle without bad habits. In addition, exercise promotes the production of happiness hormones (endorphins), which reduce the risk of depression.

How to Get Started with a Home Workout Program

Sandy

May 22, 2021

So, you want to start working out, getting fit and improving your health? But you don’t want to fork out the money for a monthly gym membership? Or perhaps you just don’t have the time to fit the gym in between life’s many obligations. Or maybe you just prefer being in your own space.

The gym life isn’t for everyone, but that doesn’t have to stop you from exercising. With just a few tips and a bit of dedication, you can easily get started with your home workout program and be on your way to building the body of your dreams.

Sort Out Your Nutrition

Your nutritional needs will vary greatly depending on your goals and your activity levels. But to get the most out of your workouts, you’ll want to check what you’re putting into your body.

Exercise and nutrition often end up going hand in hand for most people, after all the goal is to be healthier and they say that nutrition is 80% of that battle. So, as you start planning your home workout plan, it is as good as time as any to read up a bit on nutrition and diet.

If you plan to bulk up then you may want to consider a whey protein powder, or if you’re vegan and don’t consume animal products then this article tells you all you need to know about rice protein. Looking to slim down rather than put on weight? Consider swapping out your lunchtime pasta for a healthy and filling salad, or energy boosting green smoothie. Just like your exercise routine, it is good to start with simple changes and build upon those foundations as you go.

Pre and Post Workout Regimen

The things you do before and after a workout will determine how quickly you recover and how much you gain from it. It’s very important to do some prep work before you get started.

For example, stretching is vital before a workout as it will help loosen the muscles to avoid an injury. Tight muscles can easily end up being pulled which will hurt and can cause a serious injury when working out. Back injuries are common when muscles around the lumbar region are not properly stretched and then strained by physical activity. Not only that, but stretching will also help get the blood flowing to the muscles and bring them oxygen rich blood that enables them to perform at maximum efficiency.

Post workout stretching and cooling down is also very important. You should walk slowly to cool your body down gradually to avoid any stress on your system. You’ve built up lactic acid in your body so slowly cooling down will help release it rather than store it in your muscles. Stretching will also help you to keep your muscles loose which will help you recover faster without any soreness.

Even what you eat before and after plays a part in your recovery. Besides drinking a lot of water, you should eat a banana post workout to replenish your potassium that you lost during the workout. This will also help your muscles keep from getting sore. And electrolytes lost need to be replaced. Drinking a protein shake that has sodium will help rebuild the muscles while simultaneously bringing much needed electrolytes into your system.

Start Simple

One of the most difficult parts about creating your home workout routine is figuring out where exactly to start. There are so many resources online, all touting different exercises and methods to get the best results, exercises you need to be doing every day and others you should avoid at all costs. It’s easy to lose yourself in building the “best” workout.

Like anything, the more you exercise and try out different things the better your understanding will become. You’ll begin to figure out your goals and find out what works best for you and your body. There is no one size fits all, perfect workout. So, instead of worrying about it too much, just get started!

Start simple, watch a follow-along video on YouTube or find some exercises (home Workout) you enjoy and string them together. Even fifteen quick minutes of activity is good, especially for beginners, and you can build from there.

Find an Activity you Enjoy

The key to success is consistency, and you are hardly going to keep up a consistent workout plan if you hate what you are doing. So, if you find yourself approaching your workout as a chore, with the mindset of just ‘getting it over with’ you need to rethink your strategy.

find weightlifting boring, try something more energetic like a HIIT workout. Love music? Try a dance cardio session. Looking for something cathartic to release the stresses of the day, consider investing in a punching bag.

When you are working out at home you have the freedom to do what you want, it is simply good that you are getting up and moving regularly. So, keep things fresh by switching it up from time to time.

Set Goals and Track Your Progress

It can sometimes seem easier to keep on track with your fitness journey when you have a gym membership. There’s the cost, your workout buddy, fitness classes, trainers, all there to keep you accountable and encourage you to put in the hours.

When you are doing home workout it isn’t so simple, and it is common for motivation to fade and to face setbacks in your routine.

Therefore, setting goals is crucial to keep you motivated and ready to put in the work. Decide what you want to be able to do or what you want to get good at, find inspiration, and once again start small. Focus on one week at a time, aim for three days a week at first, and be proud of yourself for each workout you do.

Remember, progress will seem slow at first, but changes will be happening in your body whether you recognise it straight away or not. One way to stay motivated is to take progress pictures at the end of each month. Although you might not be able to see the gradual changes happening day to day, the difference you’ll see after just a few months could be drastic, and you’ll always have a reminder of how far you have come.

Use your body

Your own body can be the gym in a sense when you are working out at home. What that means is that you don’t need any equipment to have a good workout when you use body weight to workout.

There are a number of exercises that use your own body as a counterweight in which you hold a position to build strength and muscle. One of the best exercises for this is to do planks. This builds up your core strength and keeps you flexible and strong as well as burning a lot of calories. Burpees are also very effective at burning calories and give you a lot of core strength at the same time.

There are dozens more exercises that require no fancy machines or expensive equipment to get much stronger than ever.

Prehabilitation and Injury Prevention

Sandy

May 21, 2021

Rehabilitation is something most, if not all of us have been through at some point. Whilst rehab can be unavoidable at times and is a requirement for an injury, imagine if we could somehow prevent or reduce our likelihood of experiencing these injuries in the first place.

Whilst impact of trauma injuries are largely unavoidable, many injuries are and, at the very least, we can reduce our chances of having them. Common injuries we see daily are rotator cuff tears, bursitis, back injuries, and plantar fasciitis. The thing all these have in common is that, in many cases, they are largely avoidable.

In many cases, pain is the successor to overuse, poor body awareness or weakness. Implementing specific exercise into your weekly routine can work as a protectant to many of these injuries and can better prepare your body for the loads that it experiences each day.

Prehabilitation – Overview

A rehabilitation program, on the other hand, reduces the risk of injury while at the same time increasing the chances of a positive outcome. The program is based on the premise you can minimize the injury risk, minimize the time on the sidelines, and minimize the pain of recovery through improving strength, flexibility and motor control in the areas most vulnerable to injury.

What is Injury Prevention?

Prehabilitation is basically any form of exercise, from walking to specific rehabilitation exercise, that provides our bodies with a stimulus that results in tissue growth and strengthening. The adaptation that our bones, ligaments, tendons, and muscles undergo as a result of this exercise better prepares them for future loading and stressors. This, in turn, reduces our likelihood of potential injuries for those newly adapted structures.

Whilst the above is true, and something is better than nothing, it is much better practice to include specific injury prevention exercises into our daily routine where there is a known risk. Injury prevention isn’t something that is exclusive to athletes. For example, U.S drivers have a higher likelihood of degenerative disc changes in their backs, and people with manual handling jobs are more likely to suffer shoulder pain and injuries.

Whatever your job, hobbies, or daily activities include, they can put you at a higher risk for specific injuries. The main cause of injuries comes from manual handling (lifting, pushing, pulling, or bending). Depending on your job and daily tasks you will likely be at an increased risk to certain injuries. Including some injury prevention exercises into your weekly routine can help to reduce your risk of injuries known in your field of work.

Injury prevention or “Prehab” should be a part of every individual’s weekly routine. If you would like some help, either combating an ongoing injury or in assessing your personal injury risks and preventative exercises contact our Exercise Physiologist Sunshine Coast or an exercise physiologist in your local area.

We have discussed Prehab above, so below are some things you can do by yourself to reduce the risk of injury. The most important ones include:

1. Have a checkup

To make sure there are no underlying health issues that prevent you from participating in an intense exercise program or competitive sporting event, it’s a good idea to first check with your doctor. A key to avoiding injuries is making sure you are aware of potential issues or risks prior to making a major decision such as a major new course of training.

2. Warm-up and cool-down exercises

Getting clearance from your doctor is absolutely essential, but you should next take care to warm up your body before a training session so as to avoid injury and reduce the likelihood of hurting yourself.

#. Low impact exercises

If you are participating in a low-impact exercise like swimming or cycling, this could mean doing some light swimming and cycling before you start your session. It is even more important to have a proper warm up before activities with a high impact, such as running. Let yourself warm up for fifteen minutes moving from a gentle walk to a jog and then a mid-paced walk to a full jog in three five-minute sessions.

#. Help prevent muscle pain

When you have finished your training session, it is important to cool down yourself with a similar sequence, allowing your heart rate to drop while your blood flows. Exercise can help eliminate lactic acid from muscle tissues and prevent muscle cramps. Keeping your muscles supple and free of cramps requires stretching at the end of every training session. Static stretching can help build the time you can hold a stretch. It is important to not bounce because it could tear the muscle and hurt the tendons.

3. Get proper sleep

You cannot overestimate the importance of getting enough good quality sleep. Injuries can be avoided by following this advice. Sleep deprivation increases your chances of making errors, making you more likely to hurt yourself as a result. Other impacts of poor sleep include increased stress, which can negatively impact a competitor’s performance in training and again increase the chances of an injury occurring. So it is not admirable that you stayed up late, worked longer hours and skipped sleep. Going to bed early will allow you to get up earlier.

4. Make rest and recovery a priority

One of the important factors in planning a training program that preserves your health is incorporating rest and recovery. It is too common for people to plan daily for training, social activities and work, without including adequate time for relaxation that fills the void. Consider reading, listening to music, or other restorative activities such as meditation during down time. The recovery process and rest should be supplemented with good nutritional management.

5. Strengthening your muscles

An athlete trains hard in the gym to become stronger. An athlete who is stronger can be less prone to injury and can go faster. Maintaining the strength of the bones, tendons, and joints is crucial to preventing injuries. You should aim to do two sessions of strength training per week and leave at least one day between the sessions to allow for recovery.

You can find a lot of personal trainers that can design a programme for you, based on your specific needs. Always listen to your body, no matter what. In order to avoid injury you should never push yourself too hard while strength training, and instead be gentle with yourself.

6. Manage your body well

In addition to being very effective athletes, you need to also know how to use your body well. They know how to remedy things that are stiff or tight. This is an essential aspect of prehabilitation. Several stretches and control exercises may be included in a body management programme. Other activities may include self-massaging with a foam roller or ball. Ideally, this might be a warm-up workout for training or the gym, or it could just be something to listen to while watching TV at home.

7. Prepare yourself for the elements

A fitness training program doesn’t end when you compete in the specific event you are training for. When exercising outdoors, it is imperative to train in a variety of circumstances so you are used to the various conditions you will encounter during an event. This technique can help you avoid being caught off guard by something like the weather and getting injured. Keep it in balance though. If you feel overheated or conditions are poor during your session, stop the session and dress appropriately for the weather.

8. Train smartly

Do not overtrain yourself and focus on structure in your programme. A lot of junk miles will keep you from pushing yourself further and will wear you out. You may want to consider structuring training sessions with different intensities as well as recovery or rest periods. Keep your training focused on your goals. Improving your training by monitoring your progress is a crucial part of improving yourself.

9. Get a plan designed for you

Although these guidelines for prehab are fine for general prehab advice, not everyone’s body functions and moves the same way, so it is crucial to personalize your prehab so you can find the solution that fits your individual needs.

People Might Ask

How does Prehabilitation reduce injury chances?
In contrast, prehabilitation reduces the risk of injury as much as possible. In addition to maximizing strength, flexibility, and motor control, it is based on the idea that exercising certain parts of the body more carefully can improve performance, minimize recovery time, and prevent the pain of injury.

What is the importance of prehab?
The path to recovery is usually safer and speedier with prehab. Prehab programs performed before knee and hip replacement surgeries resulted in 73 percent fewer patients requiring inpatient rehabilitation after their procedure.

In what ways can we prevent the occurrence of minor injuries?

Here are some tips on avoiding minor injuries:

Protect yourself by wearing the right safety gear.

Conditioning and strengthening muscles are important before playing.
Increase your flexibility by stretching before and after play.
Keeping your heart healthy is possible by resting during play and reducing risk of injury.
If you experience pain or injury while participating in this activity, stop immediately.

What are the benefits of injury prevention?
The prevention of injury should be a crucial part of every form of fitness training, since it helps you achieve your goals while keeping you healthy and safe. Running a marathon can hurt your body, and performing complex mathematics can hurt your brain.

Conclusion

The rehabilitation process is an integral part of the recovery from a sports injury, limiting the time off from sports and preventing reinjury. Traditional management protocols have been succeeded by modern rehabilitation methodologies that are based on an active and collaborative approach to rehabilitation that involves the athlete at all times, collaborating with the rehabilitation team as a whole.

Muscle Recovery: Why It’s Important and What You Can Do

Sandy

May 19, 2021

When you’re training with strength or physique goals in mind, muscle recovery is as important, if not more important than the actual working-out side of things. If your muscles can’t properly rest up and heal, your progress is going to be extremely slow or even non-existent. The magic of muscle growth happens in the repair stage, not in the constant and relentless damaging of your muscles in the gym, so it’s important to know when and how to slow down and let your body recover properly if you want to see gains.

If you’re already taking care of yourself, there are some great bonus hacks and tricks you can throw into your recovery routine. Some ideas here include throwing some Epsom salts into a steaming hot bath, biohacking with saunas or cryotherapy and especially light therapy, which can aid in reducing soreness, inflammation and enhancing muscle recovery – you can click here to learn more about this treatment. These are all awesome extras to try out when your muscles are feeling extra fatigued, or you just want to try and speed up the recovery process.

However, it’s important that you have the basics of recovery down before looking into any additional tips or tricks.

Resting

Going hard 6 or 7 days every week might sound admirable and like true dedication, but it’s mostly just counterproductive. As mentioned, one of the most important aspects of muscle growth lies in the repairing stage, and that can only happen when you let your muscles rest. Taking at least one or two days per week to slow down, rest and let things heal up is crucial in this process. If you don’t like spending a full day without movement, an active recovery day will work just as well – limit your activity to something restorative like a long walk, a stretch or a short and calming yoga session. In that way, you can get in your activity without putting too much strain on your muscles and interrupting the recovery process.

Even further than this, we all know that we get our best rest when we’re asleep – and the same is said for your muscle recovery. Aiming for a solid 7-8 hours of quality sleep each night will see your gym progress flying. If you’re someone who struggles with getting to sleep early enough or feels restless all night and then groggy in the morning, look into some sleep management tips and try to develop a bedtime routine that really works for you.

A final element of rest is managing your stress levels – being overly stressed is scientifically proven to negatively impact muscle recovery and therefore, your overall progress. Finding healthy coping mechanisms to deal with stressful situations and general life stresses (like meditation, yoga, getting outdoors, spending time with family, or whatever works for you personally) is an important part of the road to recovery.

Stretching

We need to discuss the elephant in the room – most of us aren’t stretching nearly enough. Stretching before and after every workout isn’t on the top of every bodybuilder’s priority list, but it should be. Most of us know that warming up is crucial to get everything moving and get the blood flowing in your body, it helps your lifts feel smoother and more manageable and also aids in preventing an injury which could put you out of the gym for weeks (nobody wants that). A 10-minute cardio session (on a treadmill for example) followed by a few minutes of dynamic stretching will do the trick. However, many people fail to realise that cooling down is just as important. Other than bringing your heart rate down to a comfortable level after your sweat session, it’s the first step in helping your muscles to recover. In this case, some static stretching and foam rolling will do wonders, and you probably won’t wake up the next morning unable to get down the stairs.

Nutrition

We all know the saying that “abs are made in the kitchen,” but truthfully, the same can be said for your overall physique. You can work as hard as you like in the gym, but if you aren’t nailing your nutrition, you probably aren’t going to see as much progress as you’d like. Hitting adequate levels of protein each week is your number one priority, as this is the macronutrient that works in your body to repair and build on those damaged muscles, but don’t forget to pay attention to your micronutrients too. Every facet of your diet will play a role in how well and how quickly you recover, so hitting your protein target as well as getting in your five a day will be really beneficial.

Fuelling your body with the right kinds of foods at the right times can also help. Getting in a good amount of protein as well as carbohydrates pre-workout, and then smashing your protein post-workout will give you optimal results. On top of that, make sure that you’re fuelling your body with enough calories to boost your workouts and aiding in that recovery process.

Naturally, along with nutrition comes hydration, yet another crucial element in your fitness regime. Training is sweaty work, and when we sweat, we lose a lot of water that needs to be replenished. Hydrating throughout your workout will help replace all that lost water and making sure that you’re drinking at least your 8 glasses a day is going to help lubricate everything in your body and allow those muscles to heal.

Supplements

Not all supplements were created equal, and there are a few out there that are real money-wasters. However, if you choose your supplements wisely, you can really boost your recovery process and get yourself back into the gym faster and stronger than before. Some basic but really useful supplements to include in your arsenal are a good whey protein (to help boost your protein intake) and creatine monohydrate which hydrates your muscles and boosts strength, power and muscle mass. Another inexpensive supplement you can try out is BCAAs (branched chain amino acids), which will help maintain and boost your muscle growth.

Getting Ready for Weight Loss Surgery (Bariatric Surgery)

Sandy

May 18, 2021

Bariatric surgery needs a commitment of lifestyle changes from what you eat to how often you exercise. In addition to making sure your body is healthy enough for the bariatric surgery procedure it is essential to take care of your physical and mental health for subsequent weight loss.

Weight loss surgery is done when diet and exercise haven’t worked, or if you have serious health issues because of your weight. Some procedures limit the amount of your food intake. Other procedures reduce the body’s ability to absorb nutrients. Some procedures do both. If you want to consider this bariatric surgery for you or your loved one then visit the CK Birla Hospital as it is one of the best hospitals for bariatric surgery in Gurgaon.

While bariatric surgery can offer so many health benefits, still these procedures can have serious health risks and side effects. Let us discuss the basic concept of weight loss surgery, risk associated with the surgery, and what are the basic steps you need to follow before undergoing the surgery.

What is Bariatric Surgery?

Bariatric surgery is a type of surgical treatment that will help you lose excess body weight. This procedure involves making changes to the digestive system. Weight loss surgery is used in conjunction with lifestyle and diet changes to effectively treat obesity. Obese people and people with serious health problems such as type II diabetes or sleep apnea are considered for weight loss surgery.

Risks Associated with Bariatric Surgery

Always remember that artificial procedures involve potential health risks, both in the short and long term for a human body.

These surgical procedure risk can include:

Infection
Excessive bleeding
Anesthesia
Lung/breathing problems
Leaks in your gastrointestinal system
Blood clots
Death (which is rare)

Longer term complications and risks of the surgery vary depending on the type of surgery. Which include:

Bowel obstruction
Dumping syndrome
Malnutrition
Gallstones
Hernias
Acid reflux
Low blood sugar
Ulcers
Vomiting

Things to do Before Getting Ready for Bariatric Surgery

1. Research about weight loss surgery

Read magazines/books, check websites, join a support group, and talk to other people who have had surgery to learn more about the proposed procedures, risks, and lifestyle changes.

2. Quit smoking or use of all nicotine and tobacco products

Smoking and the use of nicotine and tobacco products have been shown to significantly increase the risk of complications during and after weight loss surgery. A patient should be tobacco and nicotine-free at least three months before the start of preoperative surgery.

3. Try to follow and maintain balanced diet

Try to incorporate three regular meals and one or two small snacks per day. When planning meals, be sure not to skip breakfast and avoid eating within four hours of bedtime. Focus on increasing protein, fresh fruits and vegetables while reducing or eliminating sugar and high fat foods, as well as fast food and restaurant foods.

4. Start exercising (at least 30 minutes a day)

If you haven’t started exercising yet, start small and create a cohesive exercise program that suits your abilities – short walks, chair exercises, and small increases in daily activity can make a difference. Find a physical activity that you can enjoy while doing other work. After some time, moderately increase your exercise time by adding a few minutes of activity every day.

5. Seek help for depression

Weight loss surgery is around 80% effective, but it takes time and concentration to keep the weight off. It is important that your emotional energy supports your efforts.

After the surgery, your body recovers and diet is restricted. When you are suffering from depression it is even more difficult to stay on track, especially when you are struggling with a food addiction.

Talk to your doctor or counsellor to develop and maintain a positive attitude towards the process. They are there to help you in any way they can to make sure you are on the right path to a healthy lifestyle.

What to Look For

The details of your surgery will depend on the individual’s situation, the type of weight loss surgery, and the practices of the hospital or doctor.

Today, most types of weight loss surgery are performed laparoscopically. A laparoscope is a small tubular instrument that has a camera attached to it. The laparoscope is inserted in the abdomen through small incisions. The small camera on the end of the laparoscope allows the surgeon to see inside your abdomen and operate without making the traditional large incisions. Laparoscopic surgeries can make your recovery quicker and shorter, but they’re not for everyone.

The operation usually takes several hours. After the operation, you will wake up in a recovery room where the medical staff will monitor you for complications. Depending on your procedure, you may need to stay in the hospital for a few days.

Take Away

If you are planning to have bariatric surgery then you can consult with an expert surgeon at the CK Birla Hospital, the best hospital for bariatric surgery in Gurgaon, for your life-changing experience.

Following are some of the benefits that you can witness after the weight loss surgery:

Improvement in cardiovascular health.
Improvement in blood pressure.
Relief from depression.
Long-term remission for type 2 diabetes.
Removal of obstructive sleep apnea.
Relaxation in joint pain
Improvement in fertility.
Improvement in other medical conditions like complications in pregnancy, cancer, gallbladder disease and etc.

5 Tips To Get Back To Gym After An Injury

Sandy

May 13, 2021

5 Tips To Get Back To Gym After An Injury

After an injury getting back to the gym might be your number goal as that’s where most people who look after themselves feel the most alive. Getting sick at home for any active person can be more mentally draining than an entire gym session. Enduring a life-changing injury is a challenge, although you can get your life back and get back to the gym. Even if the specifics of your injury will leave you disabled, you can still recover from your injury and return to the gym with these five tips.

Seeking Physical Therapy

Going for physical therapy, Pflugerville, TX, or in your local area can help you get back on track and into the gym as soon as possible with specialized treatments that will maximize recovery. Because physical therapy proves effective in speeding up injury recovery, it is the most critical step you can take towards getting back your life. In some cases, you might never be able to walk again. Still, with the help of physical therapy, you might be able to get back to the gym sooner and strengthen the other parts of your body, as many disabled individuals do.

The best option for getting back on track sooner is to try your best and follow the workout plan that the physical therapists such as this physio cairns set as they know which exercises are beneficial. These professionals will also be able to recommend how much weight you can safely lift in the gym, or they will inform you not to lift weights at all and instead give you a list of less strenuous exercises such as jogging or cycling on a handcycle, depending on the restrictions of your injury.

Strive To Be Optimistic

Not being able to do all the things that you used to can drive anyone crazy, but you should also consider that sometimes it’s best to find a new activity to keep your mind busy while you are restricted by your injury. Striving to be optimistic about your recovery is crucial as a strong mind can overcome even the toughest challenges. However, it’s best to seek professional psychological help if you feel that you are not in a great mental state. Staying in that mindset can lead to depression, leading to other bad thoughts and life choices that will hinder your ability to recover.

No matter how strong you were physically before your injury, you can never be too tough to need help to fight emotional and mental battles; this form of support can be an essential step in your recovery. Because the body and the mind work together, striving to be optimistic about your recovery will, in fact, speed up the time you need to be back to the gym.

Stick To A Routine

Once you’re out of surgery and back at home, it’s best to get into a routine that suits your current needs. Try doing the small stuff before you do the big stuff; even if it means just sitting up and eating a meal, it is a massive step to recovery. Keep in mind, though, what the doctors say you should and shouldn’t try to do as doctors know what your limitations are. Every step that you take towards recovery is one step closer to getting active again. Set your alarm and keep the routine of avoiding oversleeping, keep to set meal times, and any other form of routine you had prior to the injury.

You might also end up getting into the habit of a bad diet, which will make it even more challenging to get back into shape. Your comfort zone will be more significant because your family and friends will want you to be safe. Still, it would be best if you persisted with your routine no matter how much anyone tries to pamper you during your recovery period. Routine is also essential for a positive lifestyle as it will impact your sleep hygiene and every aspect of your daily life. Falling out of a routine can have massively adverse impacts on anyone, not only those recovering from major injuries.

Don’t Let Your Dreams Slip

Suppose you wanted to be a world champion weightlifter, and now that option is no longer available. In that case, there are many other options; keep an open mind even though your dreams are shattered, you can still do other stuff that doesn’t involve heavy lifting, but there are many people who have endured life-changing injuries and gone back into the gym as soon as they can; however, you will need to understand your new limits.

The Paralympics has seen many records broken that not even non-disabled people can achieve, so there is no reason for you to give up. Reach out to your loved ones for support regarding your dreams, and don’t listen to those who dampen your ambitions; as long as your doctors and physical therapists give the ok, you can still achieve any gym record you genuinely want if you believe in yourself.

Keep Your Diet At What Is Needed

After an accident, your diet needs might change, so it is crucial to follow nutritional recommendations from your doctor and physical therapist. If you are a bodybuilder, your diet might change to a smaller calorie count. Remember that you should still avoid unhealthy food even if you aren’t in the gym anymore, as lousy food habits can also hold anyone back. Even if you don’t exercise, poor eating habits can make you feel terrible and weak. Eating the right food will make you feel like a better person and keep you healthy mentally and physically, bear in mind that some surgeries can make eating particular foods more difficult to digest.

Getting back to the gym soon is not always an option after an accident. However, remaining positive and following the recommendations of your healthcare practitioners will help you get back on track with your usual life in good time. With expert medical care, the right mindset, and a healthy diet, you can enhance your recovery phase substantially.

Invisalign Vs Veneers, which is better?

Sandy

May 11, 2021

Are you looking for the best way to get the perfect smile? Then you must have come across Invisalign and dental veneers ; although they work in different mechanisms, they are the most common and the latest dental treatment available to enhance the appearance of teeth. Throughout this article we will discuss thoroughly these two options thus help you make an informed decision regarding your oral health and the appearance of your smile to help you make a decision as to which one is right for you.

Both have gained remarkable traction in the dental care space over the past 10-15 years due to their cost and their effectiveness. For those with healthy teeth but are unhappy with their smile, these two minimally invasive procedures are great options for improving your smile without having to undergo serious dental procedures. Many celebrities have veneers, such as Tom Cruise, Demi Moore and George Clooney; which have sparked their consumer growth over the past decade.

Invisalign has rose to prominence with adults recently because those who need braces often don’t continue with the treatment because most are reluctant to having metal and wires put in their mouth as an adult out of fear that they will be ridiculed by coworkers and friends. Braces have the stigma of being only for teenagers and can lead to people being ashamed of needing them. Invisalign solves this dilemma by straightening teeth with trays that are nearly invisible! That means you can continue your daily life without others knowing that you are improving your smile.

They are both very popular due to the fact that they are relatively attainable for those looking to remake their smile in comparison to full mouth reconstruction procedures or multiple dental crowns. If you are looking for affordable options for improving your smile.We always recommend visiting the best dentist in chandler at Chandler Dentistry.

An overview of Invisalign

Invisalign is a new type of orthodontic treatment that comes in clear removable custom-made trays; they are comfortable to wear and considered an alternative of traditional orthodontic treatment. There are many similar competitors such as clear correct and smile club but it is generally accepted that Invisalign clear aligners are the best in the business.

Invisalign move\push teeth to straightening them in the proper alignment, they are commonly used to correct overbites, open bites, crowded teeth and gapped teeth. They are similar to traditional braces in that they can correct your teeth and improve your bite alignment, however for more serious cases you may need traditional braces as the clear aligners have a limit to what they can correct.

Many people love Invisalign due to the fact that you can continue daily life without many people noticing that you are improving your smile. It can be difficult in a professional setting for some to go through the months long process of correcting your bite and alignment with traditional braces which is why clear aligners became a cultural phenomenon.

Advantages of Invisalign

Near invisible treatment, the trays are nearly a see-through, thus patient compliance to such treatment is almost always guaranteed. No need for giant braces with metal and wires.

Comfortable, the plastic trays are harmless, unlike traditional braces where the metal wires poke the patient’s gum causing ulceration.

Shorter timeframe for achieving results, especially when compared to wearing brackets and wires that usually take up twenty-four months to complete. while,Invisaligntakes on average of ten to twelve months.

Removable, although dentists encourage patients to only remove it while eating or for when brushing teeth. Meaning no gunk gets stuck in your teeth while eating and no threaders for flossing.

Disadvantages of Invisalign

Not wearing them long enough, as they are removable, a lot pf patient forgot to wear them long enough, while it is recommended to wear it at least twenty hours each day, therefore, you might not see the anticipated results you have been waiting for.

Getting lost, unlike the fixed traditional braces, Invisalign are not attached to your teeth, so when you remove them for eating or cleaning purposes you might misplace them.

Clean mouth more often, you will be wearing the tray for almost the entire day, thus food debris accumulate under the tray leading to decay and gum inflammation, so you will need to brush your teeth and floss more than usual while wearing Invisalign.

Expensive, it is considered expensive as the price can range from $3000 to $6000, depending on the extent of the treatment plan.

An overview of veneers

Dental veneers are thin sheets made from porcelain that cap the front surface of teeth. They only mask the shape, color and size of teeth but they will not correct any underlying issues. That is why veneers are an excellent option for those seeking an improved smile but already have healthy teeth.

Dental veneers Chandler, AZ require the removal of some of the tooth structure to make room for the veneer, and then an impression will be taking, either with molding or scanning. After that, veneers will be fabricated at the lap. Once ready, they will be glued to the front surface of your teeth.

In comparison to dental crowns and other procedures Veneers are less robust and less invasive. However, dental crowns are much more rigid and reliable which is why most dentists prefer them for patients who want something that will last more than a decade.

Advantages of veneers

Enhances multiple issues at once, veneers cap the natural tooth, this can enhance tooth color, close gap and cover up a cracked or chipped tooth all at once.
Fast procedure, takes up three to four appointments to finish.
Long-lasting, if done well, they can last up to ten to fifteen years.
Minimally Invasive, veneers don’t require as much drilling and tooth reduction as other procedures such as crowns.

Disadvantages of veneers

Irreversible, the process involves removing some of your tooth structure thus once you get veneers done you cannot reverse the procedure.
They may get damaged, porcelain is a hard material yet it is breakable, so if they are exposed to persistent trauma such as nail biting, they may get cracked or chipped.
They do not last forever, although they are considered to have a long life, you will typically need to replace your veneers after ten to fifteen years.

The takeaway

Invisalign and dental veneer both improve the appearance of your smile, but when you are deciding which one to go with you need to keep in mind your ultimate goal. Invisalign correct the alignment of teeth whereas veneers enhance the shape, color or size of teeth. Invisalign are for those who simply want to have a healthier, and straightened smile. Veneers are more often for those who do not love their natural teeth and smile and want to have a more aesthetically pleasing smile.

If you are between both, we recommend taking time to decide what you rather spend your hard-earned money on. Either a more natural and straightened smile or that movie-star smile that is less durable and requires your original teeth to be shaved down. No matter which route you go, visiting a certified dentist and getting their professional input is always the best step in improving your smile and oral health.

How often should I get my eyes checked?

Sandy

May 4, 2021

When it comes to health, the best treatment is prevention. As you slowly lose your eyesight, the brain quickly adapts, allowing for the sight to continue to improve. You may fool yourself into believing nothing is wrong with your eyesight until the time comes to get new prescription lenses for your eyeglasses.

This is why going to the eye specialist regularly is very important for maintaining your vision. When you see an eye doctor, he or she checks to see if your medication has altered and checks for various problems that may influence your vision.

It is possible to maintain your sight sharp and clear if spotted and handled early. Many people wonder how much they can have their eyes tested. Consider the following suggestions.

When to Have an Eye-Test?

Your age, fitness, and likelihood of having eye problems are all factors that influence how often you need an eye test. An Orlando-based clinic has a modern equipment that covers most of the possible needs. Click on this link to book an appointment to get your eyes tested.

The following are some basic recommendations:

Children under the age of three

Your kid’s doctor will most likely examine his or her eyes for proper eye growth and the most prevalent adolescent eye conditions, such as lazy eye, cross-eyes, as well as wonky eyes.

Eye exam for children from 3 to 5

Between 3 and 5 years of age, a more detailed eye test will check for vision and eye coordination issues.

Adolescents and children in school

When your child starts kindergarten, get his or her vision tested. Following that, the child’s doctor will be able to advise you about how much you should have your child’s eyes examined.

Eye test for adults

The American Academy of Ophthalmology suggests getting a complete eye exam at 40 years of age even if you are safe and have no signs of vision issues. This is when specific vision shifts and eye disorders are likely to begin.

Your eye doctor will suggest the frequency in which you can have future check-ups based on your testing results. If you’re 60 or older, you should have your eyes checked about every two years.

Some tips for an Accurate eye test

It’s not just bringing your insurance and photo ID to an eye appointment. Before the eye examination, we recommend that you rest your eyes. Therefore they will be better prepared and provide your eye doctor with more reliable results.

These tips will help you get an accurate eye examination:

Symptoms can be forgotten if they are not written down. Keep track of any signs of vision loss, along with the duration.
Keep a record of current medications, whether it’s an eye drop from the grocery store or a prescription drug. The medications you take can offer your optometrist insight into a variety of eye conditions and allow them to avoid sending you home with the wrong medicine.
You should come to your appointment wearing your current glasses. A physician can check your prescription and make adjustments accordingly.
Try to respond to the eye doctor’s questions as best you can. Your doctor’s diagnosis will be more accurate the more information they have about you.

Signs That indicate It’s Time to Get Your Eyes Tested

Having an eye test once a year and sticking to those mentioned earlier, a detailed dilated eye test schedule will keep your eyes in good condition. That being said, regardless of when your previous eye test was, if you have signs of eye problems, you can see an eye doctor right away. For those over the age of 50, vision changes quite a bit over the course of a year, so it’s important to know when to schedule an eye exam.

Here are some indicators that you can get an eye exam:

When Itchy, swollen, and dry eyes bother you.
You will see dots, blobs, or light flashes.
When driving on the road, you have trouble reading road signs.
After sitting at a computer for a while, you get nausea, loss of vision, and eye pressure.
You can’t seem to keep up with moving goals, or you’re dizzy.
You need to squint to read the book or a newspaper
You can’t recall when you last had an eye test.
When you have a head injury.

How to take care of your eye?

The eye is the most important part of the human body, and there’s no alternative to this blessing of God. In order to protect your eye, you should do a number of things. The doctor may indicate that you’re losing your sight once you’ve finished checking your eyesight. Follow the tips below to avoid more vision loss in order to live a healthy life.

More than 90% of diabetics patients start losing their vision, so try to maintain your blood sugar levels. Also, your body cholesterol and blood pressure.
Find out the history of your family members’ eye health. Eye diseases and conditions tend to be hereditary, so it’s important to know if someone has been diagnosed. This will give you an idea if you’re more prone to an eye condition.
Maintaining a good diet also plays a very important role for healthy eyes. A healthy diet should include fruits and green vegetables because they are rich in antioxidants.
Obesity and diabetes increase your risk of vision loss; that is why maintaining a healthy weight is very important.
If you spend more time on a digital screen, you should rest your eyes for at least one minute after every 20 minutes.

Wrapping Up

Since the eye enables doctors to see blood vessels clearly, an eye exam will reveal a lot regarding your overall vision health. Our eyes are incredible – they have a remarkable insight into the human body.

A comprehensive eye test can detect severe diabetes, glaucoma, high cholesterol, hypertension, and eye disorders like epilepsy and muscular dystrophy. You will notice these issues sooner or later, so prevent severe complications with routine eye tests.

9 Reasons Why Massage Therapy Is Beneficial For Your Body & Mind

Sandy

April 23, 2021

Did you know that hands-on massage therapy treatments help you do more than simply relax?

While having a massage is certainly a relaxing and soothing experience, having a professional massage therapist expertly work the muscles of your body provides innumerable benefits to your overall health.

And these benefits extend beyond just the physical – massage treatment can address your mental and emotional needs as well.

Many individuals around the world have turned to this form of therapy to address a variety of health concerns. As a result, massages have become so much more than a service available at luxury spas and upscale health clubs.

If you’ve never tried massage, especially from Grey Method – Physiotherapy & Massage Therapy, you could be missing out on these wonderful benefits:

1. Massage Helps With Posture

With many individuals transitioning to a work-from-home situation, more and more people are sitting at computers during the day.

This creates a potential for posture issues such as back and neck pain, joint issues, and rounded shoulders.

A registered massage therapist can help improve your posture by helping the body get back into proper alignment and by allowing the muscles to loosen and relax. This allows the body to position itself back to a natural and pain-free posture.

2. Massage Alleviates Joint Pain

Through treatment, a masseuse can help to alleviate joint pain, especially the pain and stiffness caused by conditions such as arthritis.

This works by improving circulation and helping to reduce inflammation by enhancing blood flow to the sore joints. The result is improved movement and reduced pain.

Through soft tissue manipulation, muscle tension can also be released to provide not only pain relief but also better flexibility.

The reduction of pain and increase in flexibility can help you move more easily while preventing sedentary habits (which can lead to more stiffness and pain).

3. Massage Reduces Stress and Anxiety

Professional massages not only stimulates patients on a physical level but on an emotional level as well.

The reduction of stress and anxiety experienced by RMT patients may be the result of the therapeutic benefits of safe and professional human touch.

It may also be contributed to the fact that regular massage sessions, over a prolonged period of time, can boost energy levels and reduce pain.

Overall, it has been proven that therapeutic massages decrease cortisol levels, which is a hormone related to stress responses. High levels of cortisol can lead to health issues such as low mood, poor sleep, impaired brain function, and a weakened immune system.

Reducing these levels helps to alleviate stress and anxiety and can improve the quality of your life.

4. Massage Can Relieve Insomnia

We’ve seen how hands-on treatment can reduce your cortisol levels which, at high levels, can interfere with your sleep.

When it comes to sleep issues, especially insomnia, massages can also increase your levels of serotonin – this hormone is a precursor to melatonin which controls your sleep and wake cycles.

Therefore, opting for treatment from a professional RMT not only puts your body in a relaxed state but can also increase your production of serotonin and improve your quality of sleep.

5. Massage Helps with Digestive Issues

Massage is not only limited to the back of your body – abdomen massages can be highly beneficial in addressing digestive issues!

Abdominal massage can increase the rate of digestion, relieve constipation, ease bloating and even calm an upset stomach.

This form of treatment is carried out through a combination of gentle stimulation and light pressure.

6. Massage Boosts Your Immune System

While reducing your cortisol levels can help with your immune system and further boost its effectiveness.

One way massages help boost your immune system is by increasing your body’s white blood cell count – these blood cells are important in helping your body defend itself from disease.

Additionally, regular sessions can help to flush toxins from your body as well as increase blood flow throughout your body.

7. Massage Can Lower Your Blood Pressure

The increase in blood flow caused by hands-on treatment can also have a long-term positive impact on high blood pressure and hypertension.

After only 20 minutes of massage, the body begins to release endorphins that relax the blood vessels and reduce the intensity at which your heart is pumping.

This all creates a temporary increase in blood flow, allowing the blood to carry oxygen and nutrient-rich cells around the body to help it heal and decreasing the wear and tear on your body.

8. Massage Minimizes Back Pain

Have you ever bumped your elbow or knee and immediately started rubbing it to relieve the pain?

There’s a reason so many of us do this instinctively – massaging and rubbing an area helps to increase circulation which, in turn, helps alleviate pain and promote healing.

The same goes for hands-on therapy, especially when it comes to back pain. It aids in the recovery of muscle soreness and improves your body’s range of motion.

So, not only do you experience a reduction in pain, but you can continue to be active and mobile which reduces the chances of stiffness and more pain.

9. Massage Can Alleviate Headaches

The increase in circulation and decrease in stress caused by massage therapy can also help in alleviating the pain associated with headaches.

Massage therapy can also help to decrease the pain caused by trigger points, which are areas of highly irritable and tender tissue, as well as loosen chronically tight muscles around the base of the skull.

Loosening these muscles can help relieve tension headaches and constricting headaches.

Massage Therapy – A Holistic Approach to Improved Health

Isn’t it amazing how the benefits of massage therapy are all interconnected?

While you may be seeking massage therapy to combat one health struggle, you are going to reap the benefits for your entire system!

Whether you are a chronic pain sufferer, or simply seeking to find some relaxation and stress relief in your life, massage therapy has proven to be an effective and beneficial form of treatment.

NEWSPAPER

Lab testing lets you be your own Sherlock Holmes.

The healthcare system isn’t always the best option.

Here’s a hypothetical scenario:

What Are Dental Implants?

Other things you should know

The steps are also simple:

Advantages of Dental Implants

#1. Iron

#2. Vitamin D

#3. Vitamin C

#4. Calcium

#5. Vitamin B

#6. Omega-3

#7. Vitamin A

#8. Magnesium

#9. Potassium

#10. Sodium

Visit a Doctor

Eating

Find exercises that work for you

Rest

Keep track of your progress

What do you need to buy?

Gym or home?

Here are some of the heart disease you need to know

What is the relationship between your heart condition and your weight?

But, how is obesity/overweight a risk factor?

How?

Overweight and type 2 diabetes

What are some of the advantages of losing weight to your heart?

Fewer blood clots

Fewer blood fats

Improves blood vessels functionality

Conclusion

WORKOUT AT HOME FOR BEGINNERS: GENERAL RULES

Training plan for beginners:

DAY 1: WORKOUT FOR SLIM LEGS

DAY 2: WORKOUT FOR ARMS, BACK AND CHEST

DAY 3: FULL STANDING CARDIO FOR WEIGHT LOSS

DAY 4: WORKOUT FOR TONED BUTTOCKS

DAY 5: WORKOUT FOR THE ABDOMEN AND WAIST

NOTE

Pros and cons of a gym in a private home

Benefits

Disadvantages

Final Words

Sort Out Your Nutrition

Pre and Post Workout Regimen

Start Simple

Find an Activity you Enjoy

Set Goals and Track Your Progress

Use your body

Prehabilitation – Overview

What is Injury Prevention?

1. Have a checkup

2. Warm-up and cool-down exercises

#. Low impact exercises

#. Help prevent muscle pain

3. Get proper sleep

4. Make rest and recovery a priority

5. Strengthening your muscles

6. Manage your body well

7. Prepare yourself for the elements

8. Train smartly

9. Get a plan designed for you

People Might Ask

Conclusion

Resting

Stretching

Nutrition

Supplements

What is Bariatric Surgery?

Risks Associated with Bariatric Surgery

Things to do Before Getting Ready for Bariatric Surgery

1. Research about weight loss surgery

2. Quit smoking or use of all nicotine and tobacco products

3. Try to follow and maintain balanced diet

4. Start exercising (at least 30 minutes a day)

5. Seek help for depression