Tag Archive | "obesity"

How to Know if You are Sleep-Deprived


More studies and research are suggesting that lack of sleep can trigger the onset of several diseases. A good night sleep is very important. It rejuvenates one’s body and can quick start your way to another day’s work.

There are a lot of things that can happen when one has insufficient sleep.

  • You feel irritated with yourself or with the people around you.
  • The tendency to commit errors increases.
  • It can create friction at home: with your husband/wife or children.
  • Drowsiness during work or class hours.
  • Poor comprehension, decision making or planning.
  • Increased risk of accidents while driving, walking on a busy street, or going down the stairs.
  • Picking fights all the time.
  • Memory loss.
  • Weight gain and obesity.
  • Increased risk of diabetes and hypertension.

Why are you sleep-deprived?

Insomnia is the term to describe a condition in which a person reports sleeplessness or difficulty in sleeping.  Although there are a variety of factors that can cause disturbance in a person’s sleeping pattern, most of them are man-made. Some people tend to sleep late at night because of the type of work they have. In addition to that, they have to wake up early in the morning the next day to do household chores or take care of their kids.

Other factors that can cause sleep deprivation are:

  • Emotional distress or depression
  • Sleep apnea
  • Hormonal changes such as menstruation
  • Circadian rhythm disturbances such as jet lags
  • Eating too much before sleeping at night
  • Exercising rigorously before hitting the bed
  • Drinking coffee before bedtime
  • Frequent urination at night caused by disease conditions such as diabetes or incontinence
  • Restless legs syndrome

It is recommended that a person should be able to have at least 7 to 8 hours of sleep every night. Core sleep is the amount of sleep a person spends in deep sleep. This is the stage of sleep when one is not aware of what’s happening around him. The length of core sleep varies from person to person but it is vital in maintaining optimum health. One has to effectively cross core sleep in order for sleepiness to wear off. It is good if a person wakes up 30 to 40 minutes after core sleep. Studies show that having too much or too little sleep can be bad for our health. Either of these can lead to obesity or increase in fat, diabetes, and heart disease.

Setting Good Conditions for Sleep

You can produce a good sleep when your body is tired. However, a too tired body can also lead to a disturbed sleeping pattern. Avoid eating too much before hitting the bed; your sleep will not be satisfactory. You will be surprised to know that even the number or height of pillows you use plays an important role in the way we sleep. The same goes for night lamps. Research shows that sleeping with the room lights on can lead to weight gain because of poor melatonin secretions. Clear your mind before going to sleep, or read a good book. This is the best sleeping pill you can ever have. Lastly, family or work worries can only make you stay up late at night. We suggest forget about the bad things that happened to you during the day and look forward to a happier tomorrow.

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Five Secrets to a Slimmer You


 Getting slim or maintaining one’s figure is very difficult for most people because of the fact that it requires discipline and sacrifice. Because the world nowadays is always on the go, the basic needs of the body have become less important. People have less time to prepare a decent meal for themselves, which makes them end up eating instant food or even fast food, which eventually results to obesity or certain illnesses. They also have little or no time to exercise which greatly affects their overall strength and stamina. Add these two to certain habits like sleeping less, drinking too much alcohol, and smoking, and you got your body crying for help.

The road to a slimmer, healthier and fitter you is not a hard path to cross. All you need is a little patience, discipline, and time, as well as these guidelines:

 Food

In addition to the healthy foods that you should consume, you can add some of these foods which help a lot in maintaining your figure and health:

  1. Coffee – coffee contains caffeine which is known to increase one’s metabolism. It also contributes to the breakdown of fat with lypolysis. It is recommended that a person consume at least one to two cups each day.
  2. Yogurt – even though dairy products are known for its high-calorie content, yogurt aids in the reduction of fat absorption inside the body due to its high content of probiotics or what the call the good bacteria.
  3. Green Tea – green tea is known to have catechins which most experts believe helps a lot in burning fats around the belly. By consuming at least 3 cups of green tea a day, it helps your heart rate rise which gives the signal to your bodily systems to speed up the burning of calories.
  4. Cinnamon – a teaspoon of this condiment on one of your daily delicacies helps your body in making the blood sugar penetrate your cells. When this happens, these sugars are converted to energy, which also prevents storage of fats.

 Exercise         

A specific exercise for people who wants to get slimmer is the cardio workout. By spending at least 30 minutes everyday for cardio workout, you are helping yourself increase your heart rate which speeds up the burning of calories.

 Organic Products

One of the best organic products known to provide slimming benefits is white tea. White tea is highly popular especially with oriental women. They have been using this beverage for many centuries which is why you seldom see a fat oriental woman. This is because white tea increases their metabolic rates.

 Water

This line maybe one of the oldest that you have heard, but it really does works wonders – “drink at least eight glasses of water a day”. By drinking water, you are helping your body flush out unwanted toxins and fats which leads to a slimmer you.

 Attitude

Maintaining a positive attitude makes you look and feel younger inside and out. Also, you can do anything by keeping that positive attitude everyday.  

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The Worst Drinks That Hurt Your Body


For the last 30 years or so, many of us have developed a drinking problem. People stopped making lemonades and iced teas and began to buy it in bottles from supermarkets. They often neglect to check the label for sugar content. Many of these bottled mixes have high-fructose corn syrup which if taken in enormous amounts regularly can cause obesity.

People also stopped thinking of carbonated drinks as treats and began seeing them as water, drinking them 3 to 4 times a day. And many of us has stopped drinking water and started patronizing artificially-flavored fluids and energy drinks. This new drinks’ generation can be dangerous to our health.

This article will give you a better idea of the worst drinks that can sabotage your health.

  • Juice drinks. Beware of bottled juices. It may camouflage as healthy fruit juice but truth is it is just colored-sugar water. When buying juices do not forget to look at the label. It should say 100 percent juice.
  • Whipped coffee beverages. These drinks are really tempting. It is made up of 2 percent milk. A single cup may contain up to a whopping 800 calories. It is very sweet because it was mixed with 170 gms of sugar. You may be drinking more sugar than coffee.
  • Flavored water. These drinks may be packed with essential vitamins but may also contain sugar. The next time you buy flavored water, look at the label, if there’s anything more than water and natural flavors skip it.
  • Diet Soda. It may be true that it contains no calories but thing is it is also nutrition-free. There’s nothing you can get from diet soda. A can a day won’t hurt but if you’re doing more than 3 cans a day, it may cause body damage.
  • Fruit smoothies. Yes, your mommies may tell you these are healthy but do you know that a big glass of smoothie contains 700 calories? It is because of the sugar content. Calories can become fat if you eat more than your body can metabolize.
  • Sports and energy drinks. May gym lovers often turn to sports drinks to replenish lost electrolytes. But not many of them know that these drinks contain artificial sweeteners and additives. Choose sports drinks that say zero calories on the label.
  • Alcohol. Researchers say that a drink or 2 won’t hurt and in fact healthy. It can boost your good cholesterol and improves your blood circulation. But 3 or more shots a day can be detrimental to your health. You can be at risk for obesity and cancer. The key is to drink in moderation.

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The Truth about Stomach Cellulite


Cellulites are every woman’s worst enemy. Having them is the perfect self confidence buster. Many women find it so depressing to look at areas of flab in the body especially when looking at the mirror and your favorite tank top or bikini is not looking good on your body. Others are even so frustrated especially with the thought that this is not the type of body that they used to have.  

Cellulites are lumpy fat deposits that are mostly found on the thighs, buttocks, and stomach. As the woman gets older especially after puberty, she is prone to have the appearance of cellulites to those parts of the body. The skin starts to have dimpling and form like nodules on those areas that are usually accompanied by padded skin that resembles like orange peels.

Cellulites are seen more in females and are rarely seen on males. It can only be visible on males when he is having problems with the male hormone androgen. Women are more prone to have cellulites because of the presence of the hormone estrogen. Especially when the woman has been pregnant, hormonal imbalances, rapid weight loss or weight gain, lack of physical activity, and obese; the presence of cellulites is more evident. Also there are studies that suggest that having cellulites are often linked to heredity and genetic predispositions.

The most common part where cellulites are most visible especially in women is the stomach. As the woman eats and eats without burning the extra calories ingested, then cellulites will surely appear. They are more evident to women during middle age years because at this time have given birth already and have vices like cigarette smoking and alcohol.

There have also been studies that link stomach cellulites with disorders of the digestive tract. These women may have conditions like constipation, hemorrhoids, unhealthy liver, and irritable bowel syndrome or IBS. But there more studies and further research are needed to prove this claim.

Stomach cellulites are a big issue for most women. Most often women are bombarded with the thought on how to get rid of them. The presence of cellulites can be prevented by eating a healthy diet. This can help one stick to her expected weight which is very essential in staying away from cellulites. Exercise is also needed to help tone down muscles and fats. By exercising, cellulites are often prevented. It is also recommended to stay away from stress and vices because these bring great contributions to having cellulites.

Anti cellulite creams are also effective in treating stomach cellulites. But the best treatment for stomach cellulite is surgery. This is the most advanced of all treatments that are performed by medical doctors, specifically those who are licensed for cosmetic surgery.

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What Causes Gout?


Whenever we hear the word gout, perhaps the first thing that would always come to our mind is arthritis. Yes, the statement is true. Gout happens when a person has arthritis affecting the joints that usually affects the big toe, but it can also affect other joints like the ankles, knees, and fingers. Gout happens to people because due to high amounts of uric acid in the body. It can also happen when the body is unable to effectively remove uric acid in the body.

Formerly gout was a condition referred to a disease affecting the rich people of the society. That claim is partly true because a person can have the condition when he or she has sedentary lifestyle. There are very high chances that one can have gouty arthritis when a person loves to eat foods that are rich in uric acid like organ meats, sardines, shellfish, and anchovies. A person is also at high risk for gouty arthritis when he or she loves to drink alcoholic beverages and is taking medications such as anti hypertensive drugs and aspirin.

When a person has increased levels of gout in the body, he or she will have the condition called gouty arthritis. When having the disease, it is then the person will feel symptoms like inflammation of the area affected and become swollen. The area usually affected is the big toe. Since the area is inflamed, it can also appear red and hot. Most commonly a person affected with gouty arthritis has fever and extreme fatigue.

The treatment of choice for those who have gouty arthritis are non steroidal anti inflammatory drugs (used to help the inflammation subside), Colchicines (for joint inflammation), and Alluporinol (helps get rid of uric acid deposits in the body).

When affected with gouty arthritis a person should change his or her lifestyle so as not aggravate the condition. Here are some of the ways on how to get rid of gout attacks:

  • Avoid foods high in uric acid. Healthy eating is really important in preventing gouty arthritis.
  • Stick to your ideal weight. Being overweight and obese can cause too much pressure on the joints may cause the condition to worsen.
  • Stay away from alcohol.
  • Be active. Exercising is not just good for cardiovascular health; it is also good in preventing the gouty arthritis. It helps get rid of the unwanted toxins in the body including gout. Exercise also helps strengthen joints and muscles.

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Treat Gouty Arthritis Naturally


Have heard your parents say how painful there joints are. Maybe they have gouty arthritis. Gouty arthritis is a disorder of the joins that usually affects the big toes of the feet. But other parts of the body can be affected as well like the knees, wrists, and hands. People who are affected with gouty arthritis often have a hard time keeping with daily activities especially when the symptoms are at its peak.

Gouty arthritis is defined as inflammation of the joins that is caused by excessive amounts of uric acid in the body. People who are most likely to have the condition are those that have familial history with the disorder, high intake of foods rich in uric acid, and taking of certain medications like aspirin and diuretics.  The most common manifestations of gouty arthritis are inflammation of the joints that is usually accompanied by pain. Other symptoms may be felt by the person affected are high fever and extreme body weakness.

Having the symptoms of gouty arthritis is no joke. They can cause a person to be socially withdrawn, feel extreme pain, and can either school or work. That is why it is a must to treat gouty arthritis before the undesired symptoms come to worse. Although there are a lot of modern medical methods to manage the symptoms of gouty arthritis, still the person affected natural methods that are also effective in treating the condition. Natural methods offer no side effects as opposed to pain medications, which is why a lot of people who have the condition opt to use them.

Here are some of the ways to naturally treat gouty arthritis:

  • Stop or limit intake of foods high in uric acid like organ meats, anchovies, sardines, beans, and other salty foods. Eating them will contribute to have the symptoms and even make them worse.
  • Always include foods rich in vitamin C in your diet. Vegetables and fruits help lower uric acid levels in the blood.
  • Add cherries to your daily diet. This fruit also helps in lowering uric acid levels.
  • Drinking coffee daily can also help decrease the amount of uric acid in the system.
  • Stick to your ideal weight. Obesity makes a person prone to have arthritis, so it is safest to stick to ones recommended weight so as not to have gouty arthritis.
  • It is important that the person suffering from gouty arthritis to do activities that requires less effort. Being inactive and overly active with activities can cause symptoms to appear.
  • Having a warm bath before sleep helps lessen the symptoms of gouty arthritis and promote proper blood circulation important for healing.

If the symptoms are not relieved with these natural remedies, then it is time for the person affected to see the doctor for more advanced treatment.

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What is the Normal Calorie Intake for Females?


Calorie is defined as the amount of energy being spent needed to function well in day to day activities. It is important that the required daily requirement is met in order for the body to function well. If a person moves a lot and has a lot of going on in his or her daily activities, then he or she needs to eat more food as compared to others who just stay at home doing nothing.

Men and women have different caloric needs to keep them going throughout the day. It is very important that both genders know what their caloric requirements are in order to have a body of healthy function and to maintain a good weight. When are person eats more than what is required and is not exercising to burn the extra calories, then he or she is prone to become overweight or obese.

Females have different calorie needs as compared to men. This is because females have generally smaller body frames and men have bigger body mass. Males too have more muscles so they have more daily caloric requirement as opposed to women.

For women who want to look good and maintain a normal weight or just want to stay healthy it is a must to know what their normal calorie intakes are. When calculating the daily calorie intake for females, most dieticians and doctors use the woman’s physical activity and basal metabolic rate.

Basal Metabolic Rate (BMR) also known as Resting Metabolic Rate is a measurement of the amount of energy exerted by the body during rest. The energy released by the body is the one being used by the body’s vital organs to maintain its functions. Basal Metabolic Rate is measured using the Harris-Benedict Formula which needs vital information like age, gender, body weight, and age.

Another method used is by is by assessing the woman’s physical activity. If a woman is highly active she should increase her daily calorie intake, and for those who have minimal daily activities, stick to your recommended daily calorie needs. Going beyond or less than what is required may cause health problems.

It has been estimated that the normal calorie intake for females is 1000-1200 daily. Maintaining this intake helps promote good health and a normal body weight. You can always check what your calorie intake should be; there are a lot of online calorie calculators to help you determine your calorie requirement. But is you are not satisfied with an online calorie calculator, you can always consult your doctor and dietician to get advice on what your normal calorie intake is.

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How to Get Rid of Visceral Fat the Safe Way


What is a Visceral Fat?

Visceral fat is commonly known as the “belly fat”. Anatomically, visceral fat are group of fat tissue (adipose tissue) found in between organs in the abdomen or peritoneal cavity. What we see superficially are just subcutaneous fat, a deeper layer of adipose tissue is   It is commonly found in the abdominal region and is clinically classified as central obesity.

How do we acquire visceral fat?

Visceral fat is essential in the body as it cushions vital organs located in the abdominal cavity from trauma from the outside environment. It also keeps these organs within normal body temperature by insulation. Many will agree that visceral fat is the hardest among other parts of the body to get rid off or to shed. As we grow older our metabolism isn’t quite as active as it used to be, it gets a little sluggish as we advance in age. And when menopause comes, women experience a shift of adipose tissue from their arms and thighs towards their middle section.

What are the causes of visceral fat?

Genetics plays a major role in the accumulation of visceral fat in the body. Scientific research has yet to determine the underlying causes of obesity. Most studies correlates factors such as sedentary lifestyle, poor diet and lack of physical activity to the increase accumulation of fat deposits in the abdominal region that contributes to the risk of developing cardiovascular diseases. Scientific research has yet to determine the underlying causes of obesity.

Gaining excess weight in general has some bad effects to your overall health but a widening waistline may cause more serious problems like heart diseases, breast cancer, metabolic diseases, high blood pressure and colorectal cancer.

Getting rid of the fat in the abdominal region using non-surgical methods will entail participating in a vigorous lifestyle change.

  • Eat Healthy. A change in diet is needed to shed off the fats in your waistline. Avoid foods high in saturated fats and eat more fruits and vegetables to nourish the body’s needs.
  • Be Active. By increasing physical activity you burn more calories and no excess fats will be deposited in your belly. Weight loss will only be effective if you eat less than what you can burn through exercise so get up and get moving to shed off that visceral fat away.
  • Exercise with weights. Research shows that weight training can effectively trim down the waistline along with cardio workout and core abdominal exercises such as crunches.
  • Regulate hormones. Women who are at greater risk for abdominal obesity

Diet and strengthening exercises is the formula to shed visceral fats but it doesn’t stop there. In order to keep it off and keep a lean tummy you need to adapt this formula in your lifestyle.

Loss of visceral fat is advantageous for one’s optimum health because it will decrease the risk of developing insulin resistance that can further lead to Type 2 Diabetes. Lowering your visceral fat will also help in maintaining a normal blood pressure and by doing so reducing the risk for cardiovascular diseases.

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