Health
Your health should be the number one priority in your life. Health is the general state of a person in all aspects. It is also a level of functional and/or metabolic efficiency of an organism, often implicitly human. Physical environment is perhaps the most important factor to consider when classifying an individual’s health status. This includes factors like clean water and air, safe homes, communities, and roads that contribute to good health.
Jogging:
For heart health, there is no doubting the benefits of jogging. However, to reduce fat and weight, it is not effective. Why is it difficult to lose weight by jogging?
Here is an explanation why a body remains fat despite jogging every day.
The constant movement of jogging, including aerobic activity, can strengthen your heart and respiratory muscles. The impact on health is that breathing becomes healthier and heart pressure will drop so the risk of hypertension decreases.
However, for fat burning, jogging is less effective. The body will only transform fat into energy if the caloric needs obtained from sugar and carbohydrates are not sufficient.
One way to reduce fat is through exercise. Jogging is an energy-intensive exercise, so many people do it with the expectation that energy stores in the form of fat will be burned more efficiently. In fact, some people fail to lose weight despite jogging every day.
“The body is like the best machine that constantly adapts to anything. The more you jog, the more prepared the body is for the next jog.”
Jogging that is done frequently will only make the energy metabolism more efficient. The adaptation that the body makes reduces the energy needed so that many calories are not burned.
In addition to not being effective for weight loss, jogging is also not good for your joints. When you jog, your joints will have to support 2.5 times the weight, making them vulnerable to injury.
The joints that are most prone to an attack of acute pain due to jogging are the ankles and knees. If you often experience repeated pressure, these gaskets will wear out faster.
Jogging is always considered an exercise that can boost your metabolism and is effective for weight loss.
5 signs of a healthy heart:
If your heart stops beating for a few minutes, followed by blood circulation stopping, your precious life will end. That is why the prevention of diseases of the heart and blood vessels are very important and highly stressed. There are generally five vital signs of a healthy heart, which are:
1. Cholesterol
It states that LDL or bad cholesterol is a fire and HDL or good cholesterol is a fireman. “A good firefighter is usually able to prevent long-term damage.”
The higher the level of HDL cholesterol, the lower the risk of developing atherosclerosis. For a healthy heart, the goal for bad cholesterol is no more than 130 mg/dl and HDL should be no more than 40 mg/dl. HDL cholesterol levels tend to increase with exercise, weight loss, and high fiber intake.
2. Blood pressure
If left unchecked over the years, high blood pressure can damage arteries throughout the body and cause blood vessel walls to become thick, stiff, and clogged, blocking blood flow to vital organs . Optimal blood pressure is less than 120/80 mmHg.
Varying various foods with different combinations of the correct nutrients will be beneficial for your blood pressure. Several studies have also shown that effective stress reduction also lowers blood pressure. Spanish researchers say that taking aspirin every day also lowered systolic pressure by 6.8 mmHg and diastolic pressure by 4.6 mmHg.
3. Heartbeat
Life is not in your hands, but in your heart. Knowing the number of heart beats per minute (resting heart rate) is one way to predict age. In a study published in the New England Journal of Medicine, a man with a resting heart rate greater than 75 beats per minute (bpm) had a three times higher risk of having a heart attack. Normal pulse is 65 bpm.
“When you do a low-intensity cardio workout and add a high-intensity workout every couple of weeks, your heart rate per minute goes down.” Exercise for at least 30 minutes with 60-80 percent of your maximum heart rate.
4. Fasting blood sugar
Fasting blood sugar levels are a sign of whether there is any risk of diabetes. The higher your blood sugar levels, the higher your risk of developing diabetes. “People with diabetes are at increased risk for heart, kidney, and eye disease.”
To lower fasting blood sugar levels, we need to increase the body’s ability to use blood sugar or, in other words, increase insulin sensitivity. The best way to achieve this is to reduce weight.
5. C-reactive protein
C-reactive proteins or CRPs are plasma proteins produced by the liver in response to infections, injuries and inflammatory processes. High levels of CRP indicate inflammation in the body. Because heart disease is due to inflammation of the arterial wall, CRP can be used as a common marker of heart disease risk.
Elevated CRP levels are often accompanied by increased cholesterol. A high level of CRP, more than 1 milligram per liter, is also associated with an increased risk of prostate cancer. The CRP measurement is done by drawing blood from the elbow or the back of the palms of the hands.
To improve sleep:
1. Spray freshly laundered sheets and pillowcases with lavender water. The scent has been shown in studies to promote relaxation, which can lead to better sleep.
2. Buy a new pillow. Katz says studies show pillows with a dimple in the center can improve sleep quality and reduce neck pain. Also, try a “cool” pillow, one that contains all-natural fibers or a combination of sodium sulfate and ceramic fibers to help keep your head cool.
3. Eat a handful of nuts before bed. You’ll get a boost of fiber and essential fatty acids along with the amino acid tryptophan, a natural sleep aid.
To improve stress control:
1. Give your partner a hug every day before work. Studies show that this simple act can help you stay calm when chaos strikes during the day, says Katz.
2. Have a good cry. It can boost your immune system, lower stress hormone levels, eliminate depression, and help you think more clearly.
3. Twice a day, breathe deeply for three to five minutes.
To improve nutrition:
1. Buy whole foods, whether canned, frozen, or farm fresh, and use them instead of processed foods whenever possible.
2. Say no to foods and drinks made with corn syrup, a high-calorie, nutritionally empty sweetener that many believe is worse for the body than sugar, says Katz.
3. Start each dinner with a mixed green salad. Not only will it help curb your appetite for higher calorie foods, but it will also automatically add vegetables to your meal.
To improve physical condition:
1. Do a squat every time you lift something. Instead of bending over in the usual way, which stresses your lower back, bend your knees and squat down. This forces you to use your leg muscles and you will build strength.
2. Every time you stop at a traffic light (or the bus does), squeeze your thigh and gluteal muscles and release as many times as you can. (Don’t worry, no one will see!) This will firm up your leg and gluteal muscles, improve blood flow, and keep you a little entertained.
3. Whenever you are standing in a line, raise one foot half an inch off the ground. The added tension on the opposite foot, ankle, calf, and thigh, as well as the buttocks, will help firm and tone the muscles. Change feet every few minutes.
