healthcaretips

[healthcaretips]

Be Healthy

1. Duplicate your kitty: Figure out how to do extending practices when you wake up. It supports course and processing and moves back agony.

2. Try not to skip breakfast. Studies show that having an appropriate breakfast is one of the best things you can do in the event that you are attempting to get thinner. Breakfast captains will in general put on weight. A fair breakfast incorporates new organic product or organic product squeeze, a high-fiber breakfast grain, low-fat milk or yogurt, wholewheat toast, and a bubbled egg.

3. Review cleanliness. Numerous individuals don't have the foggiest idea of how to brush their teeth properly. Ill-advised brushing can cause as much harm to the teeth and gums as not brushing by any means. Bunches of individuals don't brush for a considerable length of time, don't floss, and don't see a dental specialist consistently. Hold your toothbrush similarly that would hold a pencil, and brush for at any rate two minutes.

This incorporates brushing the teeth, the intersection of the teeth and gums, the tongue, and the top of the mouth. Furthermore, you needn't bother with an extravagant, calculated toothbrush – only a tough, delicate bristled one that you supplant every month.

4. Neurobics for your brain. Get your cerebrum bubbling with vitality. American analysts authored the term 'neurobics' for assignments which actuate the cerebrum's own biochemical pathways and to bring new pathways online that can assist with fortifying or protect mind circuits.

Brush your teeth with your 'other' hand, take another course to work or pick your garments dependent on the feeling of touch instead of sight. Individuals with mental readiness will in general have lower paces of Alzheimer's ailment and age-related mental decay.

5. Get what you give! Continually giving and never taking? This is the short street to sympathy weariness. Provide for yourself and get from others, else you'll arrive at a point where you don't have anything left to give. Also, hello, on the off chance that you can't get from others, how might you anticipate that they should get from you?

6. Get profound. An investigation directed by the impressively calm and logical Harvard College found that patients who were appealed to God for recuperated snappier than the individuals who weren't, regardless of whether they didn't know about the supplication.

7. Get rancid. Garlic, onions, spring onions, and leeks all contain stuff that is beneficial for you. An examination at the Kid's Well being Establishment in Cape Town found that eating crude garlic helped battle genuine youth contamination. Warmth wrecks these properties, so eat your crude, wash it down with organic product juice, or, in case you're a sissy, have it in tablet structure.

8. Thump one back. A glass of red wine a day is beneficial for you. Various investigations have discovered this, yet an ongoing one found that the Polyphemus (a kind of cell reinforcement) in green tea, red wine, and olives may likewise help ensure you against bosom malignant growth. It's the idea that the cancer prevention agents help shield you from ecological cancer-causing agents, for example, latent tobacco smoke.

9. Bone up day by day. Get your day by day calcium by popping a tab, chugging milk, or eating yogurt. It'll keep your bones solid. Recollect that your bone thickness decays after the age of 30. You need at any rate 200 milligrams day by day, which you should join with magnesium, or it essentially won't be assimilated.

10. Berries for your paunch. Blueberries, strawberries, and raspberries contain plant supplements known as anthocyanidins, which are incredible cancer prevention agents. Blueberries rival grapes in convergences of resveratrol – the cell reinforcement compound found in red wine that has accepted close to fanciful extents. Resveratrol is accepted to help ensure against coronary illness and malignant growth.

11. Curry favor. Hot, zesty nourishments containing chilies or cayenne pepper trigger endorphins, the vibe great hormones. Endorphins have a ground-breaking, practically opiate, impact and cause you to feel great subsequent to working out. Be that as it may, back off of the sheep, pork and lamb, and the high-fat, rich dishes served in numerous Indian eateries.

12. Cut out spices before operations. Some natural enhancements – from the famous St John's Wort and ginkgo Biloba to garlic, ginger, ginseng, and feverfew – can cause expanded seeping during a medical procedure, caution specialists. It might be insightful to quit taking all drugs, including natural enhancements, in any event, fourteen days before a medical procedure, and illuminate your specialist about your home grown use.

13. I state tomato. Tomato is a hotshot in the foods grown from the ground pantheon. Tomatoes contain lycopene, an incredible disease contender. They're likewise plentiful in nutrient C. Fortunately cooked tomatoes are additionally nutritious, so use them in pasta, soups and dishes, just as in plates of mixed greens.

The English Thoracic Culture says that tomatoes and apples can diminish your danger of asthma and constant lung maladies. Both contain the cancer prevention agent quercetin. To appreciate the advantages, eat five apples per week or a tomato each other day.

14. Consume your pressure. Forestall low glucose as it worries you. Eat standard and little solid suppers and keep products of the soil convenient. Homegrown teas will likewise mitigate your fatigued nerves.

Eating foul starches, nuts and bananas help the development of serotonin, another vibe great medication. Modest quantities of protein containing the amino corrosive tryptamine can give you a lift when worry tires you.

15. Burden upon nutrient C.We need at any rate 90 mg of nutrient C every day and the most ideal approach to get this is by eating, in any event, five servings of new leafy foods consistently. So hit the oranges and guavas!

16. No indiscretion in folic corrosive. Folic corrosive ought to be taken consistently by every pregnant mum and individuals with a low resistance to illness. Folic corrosive forestalls spina bifida in unborn infants and can assume a function in malignant growth counteraction. It is found in green verdant vegetables, liver, products of the soil.

17. A for Away. This nutrient, and beta carotene, help to support invulnerability against ailment. It likewise aids the mending cycle of ailments, for example, measles and is suggested by the WHO. Great common wellsprings of nutrient An are kidneys, liver, dairy items, green and yellow vegetables, pawpaw, mangoes, stew pepper, red roan and red palm oil.

18. Unadulterated water. Try not to have sodas or caffeinated drinks while you're working out. Remain appropriately hydrated by drinking enough water during your exercise (simply don't exaggerate things, as drinking an excess of water can likewise be risky).

9. Bone up every day. Get your everyday calcium by popping a tab, chugging milk or eating yogurt. It'll keep your bones solid. Recollect that your bone thickness decreases after the age of 30. You need in any event 200 milligrams every day, which you should join with magnesium, or it essentially won't be assimilated.

10. Berries for your tummy. Blueberries, strawberries, and raspberries contain plant supplements known as anthocyanidins, which are incredible cell reinforcements. Blueberries rival grapes in centralizations of resveratrol – the cancer prevention agent compound found in red wine that has expected close to fanciful extents. Resveratrol is accepted to help secure against coronary illness and disease.

11. Curry favor. Hot, zesty nourishments containing chilies or cayenne pepper trigger endorphins, the vibe great hormones. Endorphins have a ground-breaking, practically opiate, impact and cause you to feel great subsequent to working out. However, back off of the sheep, pork, and lamb and the high-fat, rich dishes served in numerous Indian eateries.

12. Cut out spices before operations. Some homegrown enhancements – from the well known St John's Wort and ginkgo biloba to garlic, ginger, ginseng and feverfew – can cause expanded seeping during a medical procedure, caution specialists. It might be shrewd to quit taking all prescriptions, including natural enhancements, at any rate fourteen days before a medical procedure, and illuminate your specialist about your homegrown use.

13. I state tomato. Tomato is a genius in the leafy foods pantheon. Tomatoes contain lycopene, an incredible disease warrior. They're likewise plentiful in nutrient C. Fortunately cooked tomatoes are additionally nutritious, so use them in pasta, soups and dishes, just as in servings of mixed greens.

The English Thoracic Culture says that tomatoes and apples can diminish your danger of asthma and incessant lung maladies. Both contain the cell reinforcement quercetin. To appreciate the advantages, eat five apples per week or a tomato each other day.

14. Destroy your pressure. Forestall low glucose as it worries you. Eat standard and little sound suppers and keep products of the soil helpful. Natural teas will likewise relieve your fatigued nerves.

Eating grungy starches, nuts and bananas supports the development of serotonin, another vibe great medication. Modest quantities of protein containing the amino corrosive tryptamine can give you a lift when worry tires you.

15. Burden up on nutrient C.We need in any event 90 mg of nutrient C every day and the most ideal approach to get this is by eating at any rate five servings of new leafy foods consistently. So hit the oranges and guavas!

16. No imprudence in folic corrosive. Folic corrosive ought to be taken normally by every pregnant mum and individuals with a low resistance to ailment. Folic corrosive forestalls spina bifida in unborn infants and can assume a function in disease counteraction. It is found in green verdant vegetables, liver, foods grown from the ground.

17. A for Away. This nutrient, and beta carotene, help to support insusceptibility against ailment. It likewise aids the recuperating cycle of illnesses, for example, measles and is suggested by the WHO. Great characteristic wellsprings of nutrient An are kidneys, liver, dairy items, green and yellow vegetables, pawpaw, mangoes, bean stew pepper, red roan and red palm oil.

18. Unadulterated water. Try not to have sodas or caffeinated drinks while you're working out. Remain appropriately hydrated by drinking enough water during your exercise (simply don't exaggerate things, as drinking an excess of water can likewise be hazardous).

While you might need energy drinks for long-distance running, in shorter exercise sessions in the gym, your body will burn the glucose from the soft drink first, before starting to burn body fat. Same goes for eating sweets.

19. GI, Jane. Starches with a high glycaemic file, for example, bread, sugar, nectar and grain-based food will give moment vitality and quicken your digestion. In case you're attempting to consume fat, stick to beans, rice, pasta, lentils, peas, soya beans and oat wheat, all of which have a low GI check.

20. Careful living. You've presumably heard the familiar proverb that life's too short to even think about stuffing a mushroom. However, maybe you ought to consider the inverse: that life's basically too short NOT to zero in on the straightforward undertakings. By easing back down and focusing on fundamental things, you'll away from the psyche of all that stresses you.

Truly focus on sensations and encounters once more: watch the unpleasant surface of a strawberry's skin as you contact it, and taste the sweet-harsh juice as you chomp into the organic product; when your accomplice strokes your hand, give cautious consideration to the sensation on your skin; and learn

[healthcaretips]

11 Tips for Better Digestive Health

If  you eat and the way of life you live directly affect your stomach related well being. Finding a way to improve your stomach related well-being can enable your stomach related framework to work all the more proficiently and improve your general well being and feeling of prosperity.

Not certain where to begin? Take a stab at fusing these systems into your every day life to keep things running easily:

1. Eat a high-fiber diet. As per Maria Adams, MS, MPH, RDN, proprietor of Halsa Nutrition and subordinate educator of nourishment at Endicott College in Beverly, Massachusetts, expending a high-fiber diet that is wealthy in entire grains, vegetables, organic products, and vegetables can improve your stomach related wellbeing. "A high-fiber diet assists with keeping food traveling through your stomach related lot, making you less inclined to get blocked up," Adams says, including that a high-fiber diet can likewise assist you with forestalling or treat different stomach related conditions, for example, diverticulosis, hemorrhoids, and touchy inside disorder (IBS). Also, it can assist you with accomplishing or keep up a solid weight.

2. Get both insoluble and dissolvable fiber. It's essential to expend the two sorts of fiber, since they help your stomach related framework in various manners. "Insoluble fiber, otherwise called roughage, can't be processed by the body and along these lines causes add mass to the stools," says Adams. "Solvent fiber attracts water and can help forestall stools that are excessively watery." Good wellsprings of insoluble fiber incorporate wheat, vegetables, and entire grains; you can get dis solvable fiber from oat wheat, nuts, seeds, and vegetables.

3. Breaking point nourishment that are high in fat. "By and large, greasy nourishment will in general lull the stomach related procedure, making you more inclined to clogging," says Adams. Be that as it may, since it's essential to get some sound fat in your eating regimen, Adams suggests matching greasy nourishment with high-fiber nourishment to assist things with moving along more easily.

4. Pick lean meats. Protein is a fundamental piece of a stimulating eating routine, yet greasy slices of meat can prompt stomach related uneasiness. At the point when you eat meat, select lean cuts, for example, pork flank and skinless poultry and cutoff partition size, filling a greater amount of your plate with fiber-rich entire grains, organic products, and vegetables.

5. Fuse probiotics — and prebiotics — into your eating regimen. Probiotics are a similar sort of sound microscopic organisms and yeasts normally present in your stomach related parcel. "They help keep the body sound by battling the impacts of a terrible eating routine, anti-infection agents, and stress," says Adams. Likewise, probiotics can improve supplement ingestion, may help separate lactose, fortify your safe framework, and perhaps even assistance treat IBS. Adams suggests that individuals eat great wellsprings of probiotics, for example, low-fat yogurt , regularly.

Notwithstanding probiotics, prebiotics can help your processing also. Prebiotics go about as nourishment for probiotics, helping them bolster sound microscopic organisms in the gut, as indicated by the Academy of Nutrition and Dietetics. Prebiotics are found in an assortment of crude natural products, vegetables, and entire grains including bananas, oats, onions, and vegetables.

6. On the off chance that you have stomach related problems, attempt the low FODMAP diet. Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) nourishments, which are kinds of sugars, can be difficult for certain individuals to process. In the event that you realize you have IBS — or on the off chance that you essentially manage side effects, for example, stomach squeezing, gassiness, swelling, and looseness of the bowels — the low FODMAP diet may offer some help. This eating routine is intended to be followed for a brief timeframe to distinguish which trigger nourishment you ought to maintain a strategic distance from for simpler absorption. Work with an enrolled dietitian nutritionist (RD or RDN) who spends significant time here to guarantee your eating regimen is sound while you make sense of which nourishments ought to be killed from your eating regimen for good.

7. Eat on time. Adams says that devouring your suppers and solid snacks on a standard timetable can help keep your stomach related framework fit as a fiddle. Intend to plunk down for breakfast, lunch, supper, and snacks around a similar time every day.

8. Remain hydrated. Drinking a lot of water is useful for your stomach related wellbeing, as indicated by Adams. Fiber maneuvers water into the colon to make gentler, bulkier stools, permitting them to go through more without any problem.

9. Avoid the negative behavior patterns: smoking, over the top caffeine, and liquor. Alcohol, cigarettes, and an excessive amount of espresso or other juiced drinks can meddle with the working of your stomach related framework and lead to issues like stomach ulcers and acid reflux.

10. Exercise routinely. "Customary exercise helps keep nourishments traveling through your stomach related framework, decreasing obstruction," says Adams. Remaining dynamic can likewise assist you with keeping up a sound weight, which is useful for your stomach related wellbeing. Make it a highlight work standard exercise into your week after week plan.

11. Oversee pressure. An excessive amount of pressure or tension can make your stomach related framework go into overdrive, as indicated by Adams. Discover pressure decreasing exercises that you appreciate and practice them all the time.

[healthcaretips]

Tips for Healthy Living

To most people means both physical and mental health are in balance or functioning well together in a person. In many instances, physical and mental health are closely linked, so that a change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental "healthy living."

Quit Smoking

A date too far off in the future will give you a chance to procrastinate and postpone, while a date too soon may not allow you to make a plan for medications or support systems.

Notice when and why you smoke. Try to find the things in your daily life that you often do while smoking (such as drinking your morning cup of coffee or driving a car).

Change your smoking routines: Keep your cigarettes in a different place. Smoke with your other hand. Don't do anything else when you are smoking. Think about how you feel when you smoke.

Healthy eating (diet and nutrition)

All humans have to eat food for growth and maintenance of a healthy body, but we humans have different nutrition requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every 4 hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.

Tips:

Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.

The bulk of food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products.

Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts) into a healthy diet.

Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.

Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.

In moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.

Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.

Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.

If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.

Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.

Avoid heavy meals in the summer months, especially during hot days.

A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their diet.

The most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.

Avoid eating raw or under cooked meats of any type.

Tips for special situations:

Try to keep the daily blood glucose levels as close to normal as possible.

People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.

People who prepare food should avoid using grease or frying foods in grease.

People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products.

Seek medical advice early if you cannot control your weight, food intake, or if you have diabetes and cannot control your blood glucose levels.

Physical activity and exercise

Physical activity and exercise is a major contributor to a healthy lifestyle; people are made to use their bodies, and disuse leads to unhealthy living. Unhealthy living may manifest itself in obesity, weakness, lack of endurance, and overall poor health that may foster disease development.

Tips:

Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly.

Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength.

Regular fitness can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars.

Regular exercise can help increase self-esteem and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health.

Regular exercise can help control body weight and in some people cause loss of fat.

Thirty minutes of modest exercise (walking is OK) at least 3 to 5 days a week is recommended, but the greatest health benefits come from exercising most days of the week.

Exercise can be broken up into smaller 10-minute sessions.

Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day.

Start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise.

Almost any type of exercise (resistance, water aerobics, walking, swimming, weights, yoga, and many others) is helpful for everybody.

Children need exercise; play outside of the home is a good beginning.

Sports for children may provide excellent opportunities for exercise, but care must be taken not to overdo certain exercises (for example, throwing too many pitches in baseball may harm a joint like the elbow or shoulder).

Exertion during strenuous exercise may make a person tired and sore, but if pain occurs, stop the exercise until the pain source is discovered; the person may need to seek medical help and advice about continuation of such exercise.

Most individuals can begin moderate exercise, such as walking, without a medical examination. The following people, however, should consult a doctor before beginning more vigorous exercise:

Men over age 40 or women over age 50

Individuals with heart or lung disease, asthma, arthritis, or osteoporosis

Individuals who experience chest pressure or pain with exertion, or who develop fatigue or shortness of breath easily

Individuals with conditions that increase their risks of developing coronary heart disease, such as high blood pressure, diabetes, cigarette smoking, high blood cholesterol, or having family members who had early onset heart attacks and coronary heart disease

Individuals who are morbidly obese

Consequences of physical inactivity and lack of exercise:

Physical inactivity and lack of exercise are associated with heart disease and some cancers.

Physical inactivity and lack of exercise are associated with type II diabetes mellifluous (also known as maturity or adult-onset, non-insulin-dependent diabetes).

Physical inactivity and lack of exercise contribute to weight gain.

Mental health

Healthy living involves more than physical health, it also includes emotional or mental health. The following are some ways people can support their mental health and well-being.

Tips:

he CDC recommends the following by age group (naps inclusive) 12-18 hours from birth to 2 months.

14-15 hours from 3-11 months of age, 12-18 hours for 1-3 years of age, 11-13 hours for 3-5 years of age, 10-11 hours for 5-10 years of age, 8.5-9.5 hours for 10-17 years of age and those 18 and above need 7-9 hours of sleep. Elderly people need about 7-9 hours but do not sleep as deeply and may awaken at night or wake early, so naps (like kids need) allow them to accumulate the total of 7-9 hours of sleep.

Take a walk and reflect on what you see and hear at least several times per week.

Try something new and often (eat a new food, try a different route to work, go to a new museum display).

Do some mind exercises (read, do a puzzle occasionally during the week).

Try to focus on a process intensely and complete a segment of it over 1 to several hours, then take a break and do something relaxing (walk, exercise, short nap).

Plan to spend some time talking with other people about different subjects.

Try to make some leisure time to do some things that interest you every week (hobby, sport).

Learn ways to say "no" when something occurs that you do not want to do or be involved with.

Have fun (go on a trip with someone you love, go shopping, go fishing; do not let vacation time slip away).

Let yourself be pleased with your achievements, both big and small (develop contentment).

Have a network of friends; those with strong social support systems lead healthier lives.

Seek help and advice early if you feel depressed, have suicidal thoughts, or consider harming yourself or others.

People taking medicine for mental health problems should not stop taking these medications, no matter how "well" they feel, until they have discussed their situation with their prescribing doctor(s).

Avoidance behavior is another key to wellness. Below are described some of the major items to avoid if a person is seeking a healthy lifestyle.

[healthcaretips]

10 Yoga Postures for Weight Loss

Also is a great way to get in shape and drop some weight. Here are a few postures that can help lower your anxiety and the number on the scale. Hold each posture as long as you can, that may be 15-20 seconds at first, but each time you practice, hold the posture for a few seconds longer and make your way up to a minute if you can. Where appropriate do one side and repeat on the opposite side. 1. Plank:It may not look like much, but drop into plank and it won’t take long to feel it in your abs. 2. Warrior II (Virabhadrasana B):To get the most out of the posture, try to bend your front knee so your thigh is parallel to the floor. 3. Warrior III (Virabhadrasana C):The longer you can hold Warrior III, the more your butt will benefit. 4. Triangle (Trikonasana):The twisting motion of trikonasana helps to improve digestion and reduce fat deposits in the belly. 5. Downward Dog (Adho Mukha Svanasana):his asana goes from a resting pose to a radical way to strengthen your arms, back and thighs. 6. Shoulder Stand (Sarvangasana):From improving digestion to therapy for the thyroid and even increasing strength, shoulder stand does it all. 7. Bridge (Setu Bandha Sarvangasana): 8. Twisted Chair (Parivrtta Utkatasana) 9. Bow (Dhanurasana):Bow pose can help. You can get deeper into the pose by pulling your hands and feet in opposite directions until only your abdomen and pelvis are touching the floor. 10. Sun Salutations (Surya Namaskara):Sun Salutations build internal heat while at the same time stretching and toning most of the major muscles.

[healthcaretips]

7 Workout Tips

We don’t recommend employing more than a couple of these techniques in a single workout. They’re very taxing on your muscles and on your central nervous system, so overtraining and injury are real possibilities if you push it too hard with intensity techniques. We do encourage you, however, to try them all as you progress. You’ll probably find that some work better for you than others, and that some are better applied to different body parts and exercises. Regardless, you should keep each of these techniques in your training arsenal for future use as you continue to work toward your ultimate physique.

1. Superset What is is: Two sets of different exercises performed back-to-back with no rest in between. A superset, by definition, consists of exercises for different muscle groups (such as chest and back, or quads and shoulders). A compound set works the same way, except the exercises in a compound set target the same muscle group (as in two bicep exercises, or a chest press and a trice exercise).

Why you should do it: To burn more calories and get more work done in less time. When supersetting different muscle groups, one body part recovers while the other works, and you can cut rest time in half. When compound-setting for the same muscle group, you can thoroughly exhaust it, which is great for bringing up a weak area. New research has found that you burn about 35 percent more calories during and after a workout that uses supersets versus standard sets.

How to do it: Opposing muscle groups like chest and back are ideal for supersetting to promote muscular balance. Not that there’s anything wrong with pairing, say, shoulders and biceps, but opposites always attract with this technique. When compound-setting the same muscle group, it’s usually preferred to do the more difficult exercise first.

Example: Biceps/Triceps Supersets Superset 1 Barbell Curl: 3 sets, 10-12 reps Lying Triceps Extension: 3 sets, 10-12 reps. Rest 1-2 min.

Superset 2 Dumbbell Overhead Extension: 2-3 sets, 12-15 reps Incline Dumbbell Curl: 2-3, 12-15 reps. Rest 1-2 min.

2. Giant Set What is it: Four or more exercises for one body part performed consecutively without resting between exercises. While a superset can incorporate two different muscle groups, the official definition of a giant set involves only one, whether it be shoulders, chest, back, or legs.

Why you should do it: To significantly increase volume and intensity for a single body part in the shortest amount of time possible. A giant set is one of the most aggressive ways to attack a weak area in your physique, since you’re not only ramping up intensity but hitting the muscle group from a multitude of angles as well.

How to do it: As with supersetting a single body part, when choosing exercises and a sequence for a giant set, it’s best to go from heaviest to lightest — in other words, the exercise that allow you to lift the most weight should be done first, then descend from there (unless you’re purposely pre-exhausting to bring up a particular body part). Why? You want to maximize the amount of weight lifted through the entire giant set, and if isolated exercises are performed before compound moves, you’ll have to go much lighter on the latter. Be careful not to overtrain with this technique. Giant sets are inherently high volume, as every set is multiplied by at least four.

Example: Shoulder Giant Set Routine Seated Overhead Dumbbell Press – 3-4 sets, 8-10 reps Dumbbell Upright Row – 3-4 sets, 8-10 reps Dumbbell Lateral Raise – 3-4 sets, 10-12 reps Dumbbell Bentover Lateral Raise – 3-4 sets, 10-12 reps

Note: Using dumbbells is a great way to not lose your “station” at the gym from one exercise to the next.

3. Dropset What is it: A set where, after reaching failure with the initial load, the weight is immediately decreased and reps are performed to failure once again. The set is either finished at this point or multiple dropsets are performed, where the weight is decreased further and failure is reached each time.

Why you should do it: Dropsets allow you to take your muscles past failure on a given exercise and extend a set without resting, which increases the exhaustion in that muscle group for better gains in size and definition. If you have a weak body part that could use some extra attention, dropsets are ideal.

How to do it: Dropping the right amount of weight is key, as is exercise selection. If you don’t lighten the resistance enough, you’ll only be able to do a few more reps, if at all. If you drop too much weight, however, your muscle won’t be challenged enough to get the full benefit of the technique. If you failed at, say, 10 reps with the initial weight, you’ll want to fail close to that rep count on subsequent dropsets — at 8-10 reps, rather than 3-5.

To achieve this, a good rule of thumb is to decrease the weight 20-30 percent for each dropset, as research confirms this is the best weight range for optimizing results. For example, if you were using 80-pound dumbbells for bench presses, you would drop to a pair of 55s or 60s, then to a pair of 35s or 40s. The best exercises for dropsets are dumbbell, machine, and cable moves, where weight can be decreased quickly to minimize rest. Picking up a lighter pair of dumbbells only takes seconds. On machines and cables, moving the pin allows quick changes as well.

Example: Bicep Dropset Routine    •    Dumbbell Incline Curl – 3* sets, 8-10 reps. Rest 2-3 min.    •    Cable EZ-bar Curl – 3* sets, 8-10 reps. Rest 2 min.    •    Preacher Curl – 3* sets, 12-15 reps. Rest 2 min. *Perform two dropsets on the last two sets.

4. Partial Rep What it is: A technique where reps are performed short of your full range of motion (ROM), typically at the end of a set when strict reps are no longer physically possible due to fatigue, which doesn’t allow you to lift the weight past your “sticking point.”

Why you should do it: Because you’d rather not stop to rest, lighten the weight, or end the set just yet. Achieving full ROM is always recommended, but partials can help you extend a set seamlessly to fatigue your muscle fibers that much more, even if it’s just in the bottom or top half of the movement.

How to do it: The majority of the set is still taken through a full ROM. Using biceps curls as an example, let’s say you choose a weight you can do for 10 strict rep, when you’ve reached failure and are unable to move the bar past a certain point, simply do reps where you’re lifting the weight as far up as possible.

Example: Legs Routine    •    Squat – 4 sets, 8-10 reps*. Rest 2 min.    •    Leg press – 3 sets, 10-12 reps*. Rest 2 min.    •    Leg Extension – 3 sets, 12-15 reps*. Rest 1-2 min.    •    Leg Curl – 3 sets, 12-15 reps*. Rest 1-2 min. *Perform partial reps at the end of your last one to two sets after reaching failure on full ROM reps. Do partials until you can no longer budge the weight.

5. Forced Rep What it is: A technique where, after reaching failure on a set, a spotter assists in lifting the weight so that you can get past your sticking point and continue the set.

Why you should do it: Research confirms that forced reps increase growth hormone (GH) levels more than sets taken only to muscle failure. This anabolic hormone secreted by the pituitary gland plays a key role in muscle and bone growth. GH is also critical for fat burning—studies have shown that athletes using forced reps drop more body fat than those stopping at failure.

How to do it: The key to effective forced-rep training is having a spotter who knows what he is doing. The objective is to get two to four forced reps at the end of a set—not 8-10. For that reason, the spotter shouldn’t be helping too much and taking on most of the work. He should make you work hard throughout each and every forced rep, providing just enough assistance to get you past your sticking point. That said, the spotter shouldn’t be making you work so hard that the reps each take five seconds on the concentric portion.

Example: Shoulder Forced Rep Workout    •    Barbell Overhead Press – 4 sets, 8* reps. Rest 2-3 min.    •    Smith Machine Upright Row – 3 sets, 10-12* reps. Rest 2 min.    •    Barbell Front Raise – 3 sets, 10-12* reps. Rest 2 min.    •    Cable Lateral Raise – 3 sets, 12-15* reps. Rest 1-2 min. *Perform 2-4 forced reps on your last two sets.

6. Negatives What they are: An advanced method where, with the help of a spotter, only the eccentric (negative) portion of each rep is performed—and at a very slow pace. Traditionally, strength athletes have performed negatives as stand-alone sets, but this technique can also be used at the end of a regular set to train the muscles past failure.

Why you should do them: Negatives provide a unique shock to your muscle and are very effective at increasing strength as well as muscle growth. Most people disregard the eccentric portion of the rep, thinking that the muscle is only working when you’re lifting the weight, not lowering it. Not true. Resisting the weight on the negative is a crucial aspect of strength and is actually the part of the movement most closely associated with muscle soreness in the days following a workout. And that soreness equates to increases in muscle size and strength.

How to do them: The specifics of how to do negatives is crucial. First, you’ll need a dependable spotter. After reaching failure on a set doing regular reps, you’ll do two to three negatives in this manner: Your spotter will help you lift the weight through the positive portion of the rep. Then, for the negative, you’ll do all the work, lowering the weight slowly for a count of three to five seconds. The spotter will again do the positive, and so on. But even though you’ll be lowering the weight on your own, your spotter will need to be highly attentive while you do so in case your muscles give out and you can no longer resist the weight.

Example: Chest “Negatives” Routine    •    Barbell Bench Press – 4 sets, 8* reps. Rest 2-3 min.    •    Barbell Incline Press – 3-4 sets, 10-12* reps. Rest 2 min.    •    Flat-bench Dumbbell Flye – 3 sets, 12-15* reps. Rest 1-2 min. *Do 2-3 negatives on the last two sets.

7. Rest-Pause Set What it is: A set where, after reaching failure, you rest a short period of time and continue to failure once again using the same weight. A typical set in this manner consists of one to three rest-pauses.

Why you should do it: Like dropsets, rest-pauses allow you to take a set of a given exercise past the point of muscle failure, which can lead to gains in muscle size, strength, and shape. But in this case, the short rest period allows your to stick with the same weight instead of going lighter. As a result, what once was a set of 10 reps with 100 pounds becomes a set of 15-20 reps with 100 pounds by way of rest pauses, so more total work has been performed.

How to do it: Pick the weight you’d normally use for a given set, go to failure, rest 15 seconds, then pick the weight back up and rep out again. Repeat one or two more times. The number of reps you’ll be able to perform will decrease significantly with rest-pause so don’t expect to fail at 10 reps, rest 15 seconds, then get another 10. Chances are, you’ll only be able to get three to five more reps tops. One way to avoid a big drop-off is to stop a couple reps short of failure on the initial set, which will allow you to get more reps after resting.

Example: Back Rest-Pause Routine    •    Pullup (or assisted pullup) – 3-4 sets, 6-8* reps. Rest 2-3 min.    •    Seated Cable Row – 3 sets, 10-12* reps. Rest 2 min.    •    Lat Pulldown – 3 sets, 12* reps. Rest 1-2 min. *Perform 2-3 rest-pauses on the last one or two sets.

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Health care tips for covid 19

Food safety is a prerequisite for food security and a healthy diet. Only safe food is healthy food.

*five key recommendations for safer food, you can prevent many common food borne diseases. By following these five key recommendations for safer food, you can prevent many common food borne diseases. *Follow safe food handling practices Food safety is a prerequisite for food security and a healthy diet. Only safe food is healthy food. When preparing food for yourself and others, it is important to follow good food hygiene practices to avoid food contamination and food borne diseases. *Limit your salt intake The availability of fresh foods may decrease and it may therefore become necessary to rely more on canned, frozen or processed foods. Many of these foods contain high levels of salt. WHO recommends consuming less than 5 g of salt per day. *Limit your fat intake   WHO recommends limiting total fat intake to less than 30% of total energy intake, of which no more than 10% should come from saturated fat. To achieve this, opt for cooking methods that require less or no fat, such as steaming, grilling or sauteing instead of frying foods.

*Consume enough fiber Fiber contributes to a healthy digestive system and offers a prolonged feeling of fullness, which helps prevent overeating. To ensure an adequate fibre intake, aim to include vegetables, fruit, pulses and wholegrain foods in all meals. Wholegrain foods include oats, brown pasta and rice, quinoa and whole-wheat bread and wraps, rather than refined grain foods such as white pasta and rice, and white bread. *Avoid alcohol or at least reduce your alcohol consumption   Alcohol is not only a mind-altering and dependence-producing substance, harmful at any level consumed, but it also weakens the immune system. Thus, alcohol use and especially heavy use undermines your body’s ability to cope with infectious disease, including COVID-19.

*Enjoy family meals The social distancing associated with the COVID-19 outbreak has meant that many families are spending more time at home, which provides new opportunities to share meals together.

Safe From COVID-19 virus  

1.keep your hands, kitchen and utensils clean 2.separate raw and cooked food, especially raw meat and fresh produce 3.cook your food thoroughly 4.keep your food at safe temperatures, either below 5 °C or above 60 °C; and 5.use safe water and raw material.

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Cancer Prevention

Can you reduce your risk of getting cancer in the first place? It sounds too good to be true, but it's not.Can you reduce your risk of getting cancer in the first place? It sounds too good to be true . The 10 commandments of cancer prevention are: 1. Avoid tobacco. 2. Eat properly. 3. Exercise regularly. 4. Stay lean. 5. If you choose to drink. 6. Avoid unnecessary exposure to radiation. 7. Avoid exposure. 8. Avoid infections that contribute to cancer. 9. Make quality sleep a priority. 10. Get enough vitamin D.

1. Avoid tobacco in all its forms, including exposure to secondhand smoke.You don't have to be an international scientist to understand how you can try to protect yourself and your family.

2. Eat properly. Reduce your consumption of saturated fat and red meat, which may increase the risk of colon cancer and a more aggressive form of prostate cancer. Increase your consumption of fruits, vegetables, and whole grains.

3. Exercise regularly. Physical activity has been linked to a reduced risk of colon cancer. Exercise also appears to reduce a woman's risk of breast and possibly reproductive cancers. Exercise will help protect you even if you don't lose weight.

4. Stay lean. Obesity increases the risk of many forms of cancer. Calories count; if you need to slim down, take in fewer calories and burn more with exercise.

5. If you choose to drink, limit yourself to an average of one drink a day. Excess alcohol increases the risk of cancers of the mouth, larynx (voice box), esophagus (food pipe), liver, and colon; it also increases a woman's risk of breast cancer. Smoking further increases the risk of many alcohol-induced malignancies.

6. Get medical imaging studies only when you need them. Check your home for residential radon, which increases the risk of lung cancer. Protect yourself from ultraviolet radiation in sunlight, which increases the risk of melanomas and other skin cancers. But don't worry about electromagnetic radiation from high-voltage power lines or radio frequency radiation from microwaves and cell phones. They do not cause cancer. Avoid unnecessary exposure to radiation.

7. Avoid exposure to industrial and environmental toxins such as asbestos fibers, benzene, aromatic amines, and poly chlorinated phenytoin (PCBs).

8. To cancer Avoid infections that contribute to cancer, including hepatitis viruses, HIV, and the human papilla virus. Many are transmitted sexually or through contaminated needles.

9. Make quality sleep a priority. Admittedly, the evidence linking sleep to cancer is not strong. But poor and insufficient sleep increases is associated with weight gain, which is a cancer risk factor.

10. without taking a supplement Get enough vitamin D. Many experts now recommend 800 to 1,000 IU a day, a goal that's nearly impossible to attain without taking a supplement. Although protection is far from proven, evidence suggests that vitamin D may help reduce the risk of prostate cancer, colon cancer, and other malignancies. But don't count on other supplements.

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Keep Your Eyes Healthy 1. Eat Well 2. Quit Smoking 3. Wear Sunglasses 4. Use Safety Eyewear 5. Look Away From the Computer Screen

To protect your eyes:

1.Make sure your glasses or contacts prescription is up to date and good for looking at a computer screen.

2.If your eye strain won’t go away, talk to your doctor about computer glasses.

3.Move the screen so your eyes are level with the top of the monitor. That lets you look slightly down at the screen.

4.Try to avoid glare from windows and lights. Use an anti-glare screen if needed.

5.Choose a comfortable, supportive chair. Position it so that your feet are flat on the floor.

6.If your eyes are dry, blink more or try using artificial tears.

7.Rest your eyes every 20 minutes. Look 20 feet away for 20 seconds. Get up at least every 2 hours and take a 15-minute break.

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Foot care for diabetes patient If maintain healthy feet you can take care of it , diabetes,nerve damage,circulations can lead to serious foot problem . A healthy life style helps keep you feet healty. For daily foot care : 1.inspect your feet 2.Wash you feet 3.Dry you feet 4. moisturize dry skin And there are also some healthy foot habits 1.Never use antiseptic solutions can burn skin 2.Never use electric blanket on your feet 3.Do not use walking barefoot 4.Protect your feet from heat and cold 5.Don't use chemical wart removers razor blades 6.stand in one position for long periods of time

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health and nutrition tips which are actually based on good science 1.can't drink sugar calories 2.Eat nuts 3.Don't fear coffee 4.Avoid junk food 5.Get enough sleep .6.Eat fatty fish 7.Gut health with probiotics and fiber 8. Be for especially meals drink some water

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Healthy living Lifestyle Tips for Adults

1. Eat a variety of foods

For good health, More than 40 different nutrients we need , and no single food can supply them all. It is not about a single meal, it is about a choice over time that will make a difference balanced food!

*A high-fat lunch could be followed by a low-fat dinner.

*At dinner, perhaps fish should be the next day’s choice?

2. Base your diet on plenty of foods rich in carbohydrates

*half Of the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread.

*It is a good idea to increase our fiber intake include at least one of these at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals.

3. Replace saturated with unsaturated fat

Fats are important for good health and proper functioning of the body. However, too much of it can negatively affect our cardiovascular health. Different kinds of fats have different health effects on weight, and some of these tips could help us keep the balance right:

*We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats; reading the labels helps to identify the sources.

*Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.

*When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of meat, use vegetable oils.

4. Enjoy fruits of plenty and vegetables

Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fiber. We should try to eat at least 5 servings a day.

5. Reduce salt and sugar intake

the risk of cardiovascular disease of high salt intake can result in high blood pressure, and increase .

There are different ways to reduce salt in the diet: *Choose products with lower sodium content *increasing the variety of flavors and tastes.

6. Eat regularly, control the portion size Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet.

*do not overeat *smaller servings.

7. Drink plenty of fluids At least 1.5 litres of fluid a day Adults need to drink ! Or more if it's very hot or they are physically active.

8. Maintain a healthy body weight *The right weight for each us depends on factors like our gender, height, age, and genes.

9. Get on the move, make it a habit! Physical activity is important for people of all weight ranges and health conditions. *use the stairs instead of the elevator, *a walk during lunch breaks (and stretch in our offices in between) * make time for a family weekend activity

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Immune System

The COVID-19 pandemic, many are taking auxiliary defense to stay healthy. Check out the warning signs and what you can do to give your immune system a boost.

1. Your Stress Level is Sky-High 2. You Always Have a Cold 3. You Have Lots of Tummy Troubles 4. Your Wounds Are Slow to Heal 5. You Have Frequent Infections 6. You Feel Tired All the Time

Ways to Boost Your Immune System

1.Eat a balanced diet

2.Get enough sleep

3.Exercise regularly

4.Wash your hands

6.Keep up with your vaccines

7.Maintain a healthy weight

8.Don’t smoke

9.Try to minimize stress

Your immune system is the key to good health, so the more you can do to protect it, the better.