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6 critical fitness mistakes to avoid and improve outlook

6 critical fitness mistakes to avoid and improve outlook

The body and mind greatly benefit from any activity that promotes fitness. Mainly, exercise boosts mood and lowers the risk of health complications triggered by a sedentary lifestyle. But paying attention to the form and practicing a few select exercises to achieve fitness goals is not enough. It is also important to avoid making the following mistakes that compromise fitness and increases the risk of injury during workouts.

Setting unrealistic goals
Exercises will vary depending on the intensity of training necessary to achieve specific fitness goals – for endurance or strength. But it is not possible to train all major muscle groups at the same time. Exercising is a slow and laborious task, so it pays to be patient. Pushing the body and mind to meet unrealistic goals may not lead to long-term results. Therefore, try to include as much variation as possible in the types of workouts. Experts recommend a good balance of cardio and powerlifting to target major muscle groups and achieve desired fitness goals. Set goals that are manageable and don’t negatively impact daily lifestyle.

Overtraining
Overtraining is one of the biggest mistakes rookies make during the first few months of gym training. Just increasing the number of reps or rounds will not guarantee quicker results. In fact, overtraining can fatigue the muscle groups with the risk of permanent damage to vital joints. Similarly, increasing cardio hours will only put unnecessary pressure on the joints and muscle groups, resulting in ligament tears and cartilage damage. It is important to pace out any form of workout and stay well within the physical and mental limits of endurance. Slowly but gradually, intensity can be increased, but only if it feels natural and comfortable.

Not paying attention to nutrition
Neglecting proper nutrition will also affect overall fitness levels. All body functions and organs rely on a delicate balance of foods and beverages to supplement nutrients, vitamins, and minerals. Experts suggest having light snacks instead to boost nutrient intake a couple of hours before workouts to gain that extra energy boost. For example, a banana and some peanut butter boost the protein and potassium intake necessary for muscle growth and recovery. A small cup of yogurt with berries or oatmeal with assorted nuts and raisins also packs nutrients that provide fiber, antioxidants, and energy necessary for a good intense workout. These are just basic suggestions so one must consult with a nutritionist to plan a proper food and beverage chart customized for the intended workouts.

Improper eating habits
Eating meals at the wrong time will also impact overall fitness. Several studies are conclusive of the fact that having smaller manageable meals at the right time notably boosts fitness. The body’s metabolism can easily digest more calories during the day. At night, the metabolic activities slow down, delaying digestion. Nutritionists suggest having a good heavy breakfast, a moderate lunch, and a light dinner to promote better fitness. Eating late during the day and at night can only make a person feel hungrier as the nutrition is not being absorbed efficiently from the intake of foods. Such cravings stem purely from untimely food intake.

Not getting enough rest
Sleep deprivation also increases the risk of injuries while working out, as one might lose focus. The body and mind both require rest after any intense physical activity. Rest promotes better blood circulation allowing freshly oxygenated blood to soothe and repair sore muscle groups. One must aim for adequate rest at night with a good 7 to 8 hours of sleep. During this time, major muscle groups repair tissue and build the necessary strength to lift heavy. Getting plenty of rest also ensures one doesn’t suffer from daytime fatigue that can interfere with fitness activities.

Forgetting to stay hydrated
Over a third of the body is made up of water molecules that support vital organ functions. Water is needed to flush out toxins collecting in the body in the form of sweat and urine after a good workout. Water also helps boost circulation and improve the flow of oxygen. This helps muscles and joints recover faster from intense workouts. Over 70% of the brain is made up of water so staying hydrated helps improve cognitive function. Drink plenty of water to keep a proper balance of electrolytes necessary for overall fitness.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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7 simple snack ideas that can reduce cholesterol levels

If the cholesterol level in an adult is above 240 mg/dL, they have high cholesterol. The level varies for men and women based on their age. 12% of adults and 7% of adolescents in the country have high cholesterol. Besides treatment, nutritional regimes and exercise are key to lowering cholesterol levels. A person with high cholesterol must commit to a diet that does not spike the current numbers. Here are some snack options that can lower cholesterol levels: AvocadoAvocado is a must-have item in the kitchen if an individual has high cholesterol. It is rich in healthy fats that keep one satisfied, and it has 0 cholesterol. Avocado is also versatile; add it to egg, chicken, or vegetable salads, and make guacamole, toast, or salsa. If there are young kids with cholesterol, avocados can be included twice a week in ways that appeal to their palette. Here are some easy-to-make avocado snacks: Avocado and salmon toastsAvocado and cucumber rosesGrilled avocado with hummus and tahiniAvocado and chicken or egg saladGuacamole with baby carrotsBaked avocado fries Baked chipsIf an individual is working towards lowering their cholesterol levels, it takes a lot of commitment and discipline. Doctors would have banned fries, but one can still enjoy healthy fries once in a while. Just bake them instead of deep frying them. Also, it should be had in moderation. Baking vegetables can prevent the intake of greasy oil full of unsaturated fats. Homemade baked fries are better than processed baked fries. Use healthy homemade dips and salsa instead of store-bought dips while eating chips. They may contain hidden sugar and salt that can add to weight gain. Here are some healthy ideas for baked chips: Sweet potatoZucchiniPumpkinGreen BananaCarrotBeetrootBitter Melon Fruity snacksOne or 1 ½ cups or 2 to 3 servings of fruit is ideal for people with high cholesterol. It can help to keep your LDL cholesterol in check. Fruits are rich in soluble fiber and can aid the body in getting rid of cholesterol. Some fruits contain pectin, which can help in reducing cholesterol. Fruits are also beneficial for heart health. Fruits can be eaten in rotation or by making a fruit bowl, mixing an individual’s favorite fruits. If one prefers fruit juice, it can be had without sugar. Some fruits that help in lowering cholesterol levels are: TomatoesApplesLemonsLimesOrangesGrapefruitPapayaStrawberries SaladsFresh homemade salads can be a wholesome meal or a snack. Doctors advise people with high cholesterol to eat five or six smaller meals daily instead of three heavy meals. Salads can be one of the items on the daily menu. But it can be beneficial only if one goes in for homemade salads. Store-bought salads may have preservatives and additives in their salad dressings. Vegetables can be chopped in advance, and one can add the dressing just before eating the salad. Make dressing out of lime, vinegar, pepper, and honey, avoid using store-bought dressing, and say no to croutons. Some salad ideas that aid in lowering cholesterol are: Apples, walnut, cheddar saladCucumber avocado saladGarbanzo and rice saladPineapple, carrot, cabbage, celery, and onion saladQuinoa, broccoli, and tomato saladBaby spinach and prawn salad Cholesterol-lowering beveragesSnacks need not be solid all the time. If one feels hungry but not enough for a meal, they can also use beverages that help reduce cholesterol. Hot chocolate without sugar twice a day or green tea twice a day can be ideal snacks. Nuts and seedsNuts and seeds are superfoods of micronutrients, unsaturated fats, and fiber. Most importantly, they are rich in antioxidants that help keep one healthy during the period when they are making changes to their new lifestyle and food habits. Have a handful of mixed nuts every day. The best nuts and seeds that aid in lowering cholesterol numbers are: AlmondsFlaxseedPistachiosPumpkin seedsSesame seedsSunflower seedsWalnuts Whole grain snacksWhole grains are highly recommended for lowering cholesterol as they contain zero cholesterol. It also adds to weight loss, a leading cause of high cholesterol. Slowly replace refined grains with whole grains like amaranth seeds, brown rice, bulgur, rye, quinoa, steel-cut oats, barley, wheat berries, and wild rice. Some healthy whole grain snack ideas are: CerealsEnergy barsMelba toastsMuffinsOatcakesPopcornSmoothies combining whole grains and fruitsTortillasWhole grain bread, pasta, pita breadWhole grain buns and rollsWhole grain cookies Importance of lowering high cholesterolManagement of cholesterol through a nutritional regime is just one approach. It may not be entirely helpful unless combined with a structured treatment and regular exercise. Giving up on a low-cholesterol nutritional regime halfway can cause a spike in the numbers and put one at risk for cardiovascular diseases. Many assume that only people with a higher BMI are at a risk for higher cholesterol. Cholesterol does not give out any symptoms; many find out they may have higher numbers during a routine blood test. Undetected or untreated cholesterol can lead to the following complications: AtherosclerosisFat deposits in artery wallsHeart attackHypertensionStrokeType 2 diabetes

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Everything you need to know about chronic fatigue syndrome

Chronic fatigue syndrome is a condition that causes extreme tiredness and fatigue that does not go away even after resting. The causes of the condition are yet to be known. However, there are some theories indicate several factors which include: Viral infection Stress Or several factors in unison Once the symptoms are identified and the condition is diagnosed, treatment can be taken to get relief from symptoms. Understanding all aspects of the condition, including its stages, diagnosis, symptoms, and prevention can help in managing it effectively. Different stages and phases of chronic fatigue syndrome The patients of chronic fatigue syndrome undergo four phases of the condition. Their response towards the treatment can also vary greatly depending on the phase that they are going through. These phases are: Phase I: Crisis or trauma Phase II: Stabilization Phase III: Resolution Phase IV: Integration During all the phases, a chronic fatigue syndrome patient undergoes some physical, psychological, and social changes that are easily noticeable. Diagnosis of chronic fatigue syndrome No one test can diagnose a patient with chronic fatigue syndrome. This is because the symptoms of chronic fatigue syndrome resemble several other health conditions. Therefore, a lot of patience is required for the diagnosis of the condition.
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What you should know about depression

Depression is a mental health disorder that results in bouts of continuous sadness. A clinical mood disorder can lead to physical and emotional suffering, and can also change one’s behavior. Frustration, anger outbursts, lack of energy, sleep issues, anxiety, disinterest in eating, concentration issues, and suicidal thoughts are also common symptoms of this disease. Depending on its severity, the illness can challenge one to lead a normal life, too. Diagnosis There are many different methods a medical professional can use to determine if one is affected by depression. Psychiatric evaluation is the most common way to determine if one is suffering from the disease. The mental health doctor will interview the affected person to understand their thought process, mood, and other symptoms. Some doctors may compare symptoms with the ones listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). This makes it easier for them to understand the condition. A physical exam is also performed to determine if any physical health issue is caused due to this mental condition. Stages of depression Depending on the level of sadness, the stages of depression can be divided into five stages: Stage 1 Even though the signs of mental disease are hard to miss, for most people, it starts with denial.
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Important things you should know about diabetes

The pancreas is an important organ in our body that produces insulin. It is required to help the glucose pass to our cells from the blood. That is how energy is created, which is the fuel we require to function. When the pancreas is unable to produce insulin, the glucose level in one’s blood increases. This can result in diabetes, which can lead to organ damage. Types of diabetes There are mainly three kinds of this disease. Type 1 diabetes It can be most commonly seen in children and adolescents. Having said that, it can occur at any age. The insulin production of one’s body decreases with this condition, and they require daily injections to control their glucose levels. Type 2 diabetes Around 90% of people who have diabetes suffer from this type. It is most commonly seen in adults and results in one’s body failing to properly use the insulin that is produced. It can be kept under control by maintaining a healthy lifestyle, but one may also require medicine in the advanced stages. Gestational diabetes This can be seen during pregnancy if the glucose level in one’s blood increases. It can affect both the child and the mother.
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Gout – Diagnosis, stages, and prevention

Gout or gouty arthritis is a form of arthritis that commonly occurs in the joint located at the base of one’s big toe. It can also be seen in other joints and results in swelling, sudden pain, and tenderness. It can happen to anyone and occur at any moment, even suddenly in the middle of the night. The good news is that it can be prevented and treated. Diagnosis of gout Multiple medical tests can be used to determine if one has this form of arthritis. Below is a list of the most common tests. Joint fluid test The doctor uses a needle to collect fluid from one’s joint and test the same under a microscope. If urate crystals are found in the fluid then they have the condition. Blood test For gout detection, the doctor may suggest a blood test. The amount of creatinine and uric acid present in one’s blood indicates if they have it or not. However, the result of the blood test may not always be conclusive. X-ray imaging If one has joint inflammation, the doctor can use X-ray imaging to determine if it is caused by any other reason or gouty arthritis. Ultrasound A musculoskeletal ultrasound test is used to determine if one has gout or any other form of arthritis.

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