Always Having Bad Breath No Matter How Many Times You Brush?

 

Bad breath is a common health problem which greatly affects the day-to-day activities of so many people. The offensive odor from the mouth is unpleasant to those who come in close contact with bad breathers.

The problem will be doubled by psychological trauma leading to depression. The sufferers from this problem will be isolated from the society. This can even lead to marital disharmony, and we ARE being serious.

Literally speaking all human beings are badbreathers. Oral cavity contains millions of anaerobic bacteria like fusobacterium and actinomyces, which acts on the protein of food and putrefies them. This process results in the formation of offensive gases like hydrogen sulfide, methyl mescaptan, cadaverin, skatol, putrescence, etc causing bad odor.

If oral hygiene is not maintained properly all will suffer from bad breath. Most of us control this by regular brushing, tongue cleaning and gargling. Even after maintaining cleanliness in the mouth, some individuals still suffer from offensive smell due to various causes, which has to be diagnosed and treated properly.

 

Some common causes of bad breath.

 

1) Poor oral hygiene:

If oral hygiene is not maintained properly the mouth becomes the seat for millions of bacteria which produce offensive gases by degrading the food debris.

Bad breath is severe in those who do not brush their teeth regularly and clean their mouth after every food. Snacks taken in between meals can also produce bad breath because of improper cleaning.

Bad breath is common in almost all people in the morning on waking. During sleep there is less production of saliva .Saliva has got some antibacterial properties which help to keep the mouth clean.

Saliva contains oxygen molecules which is needed to make oral cavity aerobic. So the reduction in it’s quantity during sleep makes a favorable condition for anaerobic bacteria.

 

2) Food habits:

The main cause of bad smell is due to degradation of protein by the bacteria and hence all food products rich in protein favors bad breath. Meat, fish, milk products, eggs, cakes, nuts, pear and etc can cause bad breath.

Some food particles can produce particular type of smell which may be unpleasant. Raw onion can produce typical bad smell. It is said that an apple a day keeps the doctor away, a raw onion a day keeps everybody away.

Eating groundnuts can also produce bad smell. However, if proper cleaning is done smell can be reduced irrespective of the nature of food.

Irregularity in timing of food can also produce bad breath. Small food particles taken in between the meals can also produce bad smell.

 

3) Biofilm:

There is formation of a thin sticky coating called biofilm on the tongue and oral mucousa. This coating is thick on the posterior aspect of the tongue where millions of bacteria are seen.

The thick coating on the tongue is always associated with bad breath. Even a thin biofilm can make anaerobic condition favorable for bacterial proliferation.

 

4) Dental caries:

This is a destructive process causing decalcification with destruction of enamel and dentin, resulting in cavitisation of the tooth. These are produced mainly by the lactobacilli.

Food particles are deposited inside these cavities and are putrefied by the anaerobic bacteria producing bad smell. Normal brushing will not remove the food debris easily and hence they are putrefied completely.

Caries are common in school-going children and in those who do not maintain proper oral hygiene. Calcium and vitamin deficiency can also predispose caries.

 

5) Gingivitis:

Gum is a mucus membrane with supporting connective tissue covering the tooth bearing borders of the jaw.

The main function of gum is protection. Gingivitis is the inflammation of the gum. Due to various causes gum tissue get infected resulting in swelling, pain and discharge.

If the condition becomes worse the infection spread towards periodontal area leading to continuous discharge called pyorrhea. Some times the infection goes deep producing alveolar abscess with discharge of pus.

Infection can even reach the bone causing osteomyelitis. All these conditions can produce offensive smell.

 

6) Gum retraction:

When the gums retract from the teeth, a gap is developed which will lodge food particles and cause bad breath.

 

7) Dental plaques and tartar deposits

Plaques and tartar is deposited mainly in the gaps between the teeth and gum. This will provide shelter for the food debris and bacteria causing bad breath.

 

8) Ulcerative lesions & coatings

Almost all ulcerative lesions of the mouth are associated with bad breath. These lesions may be caused by bacteria, viruses, food allergies or due to autoimmune disorders.

Apthous ulcer is the commonest among ulcerative lesions. Others are herpes, fungal infections, vincents angina, infectious mononucleosis, scarlet fever, diphtheria, drug reactions and etc. Cancerous ulcers produce severe bad breath.

All fungal infections produce white coating (candidiasis). Leucoplakia is a white thick patch on the mucus membrane of the mouth & tongue. It is considered as a precancerous condition. Offensive breath is associated with these conditions.

 

9) Diseases of the salivary glands:

Saliva is very useful to supply oxygen to all parts of the oral cavity. Even a thin film of coating called biofilm can provide an anaerobic condition in the mouth. Saliva can wet these layers and make an aerobic condition which is unfavorable for the bacteria.

Any condition which reduces the production of saliva can increase bacterial activity. Some times the salivary duct is obstructed by stones or tumors.

Cancer of the salivary gland is associated with offensive odor. In suppurative parotitis purulant dischrge in to the mouth causes bad breath.

 

10) Tonsillitis

Tonsils are a pair of lymphoid tissue situated in the lateral wall of oropharynx. Inflammation of the tonsil is called tonsillitis. Bad breath is seen in both acute and chronic tonsillitis. Quinsy or peritonsillar abscess can also produce bad breath.

 

11) Tonsillar plaques & tonsillar fluid

If bad breath persists even after maintaining proper oral hygiene, there is possibility of this condition. Serous fluid secreated from the folds of tonsil is very offensive.

Some patients complain that they hawk some cheesy materials from the throat; which are very offensive in nature. These are formed inside the tonsillar crypts which contain thousands of bacteria. In such conditions tonsillectomy gives noticeable relief from bad breath.

 

12) Pharyngitis& pharyngial abscess

Pharynx is a fibromuscular tube which forms the upper part of the digestive & respiratory tract. Inflammation of the pharynx is called pharyngitis, caused mainly by bacteria and viruses.

Bad breath is present in pharyngitis along with other signs like cough and throat irritation. Abscesses in the wall of pharynx can also produce offensive discharge of pus in to the throat.

 

13) Dentures

Denture users may complain about bad smell due to lodgement of small food debris in between. Proper brushing may not be possible in denture users especially fixed dentures.

 

14) Tobacco

Tobacco chewing is associated with bad breath. The smell of tobacco itself is unpleasant for others. Tobacco can irritate the mucus membrane and cause ulcers and coatings.

Gingivitis and pyorrhea are common in tobacco chewers. Tartar is deposited on the teeth mainly near the gums. Tobacco chewers get gastric acidity with eructations. All these causes offensive smell.

 

15) Smoking

Smokers always have bad smell. It can also produce lesions in the mouth & lungs causing bad breath. Smoking increases carbon dioxide in the oral cavity & reduces oxygen level, causing a favorable condition for bacteria. Smoking reduces appetite & thirst hence acid peptic disease is common in chain smokers.

 

16) Lesions in the nose & ear

Bad breath is occasionally seen in sinusitis (infection of para nasal sinuses). In case of post nasal dripping bad breath is common due to the presence of protein in the discharges.

These proteins are degraded by the bacteria. Infection in the middle ear with discharge of pus in to the throat through the Eustachian tube (passage from middle ear to the throat) can also cause offensive odor.

Chronic rhinitis (infection of mucus membrane of nose) and foreign bodies in the nose can also produce bad smell in the expired air.

17) Diabetes mellitus

Mostly all diabetic patients suffer from bad breath. Coated tongue, ulcers & coatings in the mouth, increased sugar level in tissues etc are responsible for bad breath. Bacterial growth in diabetic patient is faster than non diabetic individuals.

 

18) Fevers

Bad breath is common in almost all fevers. Even an acute fever can produce bad breath. Severe bad breath is seen in typhoid .Other infectious diseases like Tuberculosis , AIDS etc produce bad smell.

 

19) Fasting & dehydration

Dry mouth favors bacterial activity. So any condition which produce dryness in the mouth makes the breath offensive. Eventhough the food particles are known to produce bad breath, fasting can also produce the same.

Production of saliva is also reduced during fasting. Chewing and swallowing also helps to keep the mouth clean.

 

20) Bedridden patients

Bedridden patients suffer from offensive breath due to thick coating on the tongue. Water intake is also limited in these patients. Regurgitation of food aggravates the condition. Since they talk less aeration in the oral cavity is reduced which favors anaerobic bacteria to become active.

 

21) Diseases of stomach & esophagus

Eructation of gas and food produce unpleasant smell. Abnormality in the function of lower sphincter can allow the food to regurgitate upwards causing bad breath. Bad breath is also common in gastritis, gastric ulcer and cancer of stomach.

 

22) Intestinal diseases

Bad breath is common in patients suffering from ulcerative lesions of intestine like ulcerative colitis. Other diseases are malabsorption syndrome intestinal tuberculosis, peritonitis etc.

 

23) Diseases of lungs

Lung diseases like pneumonia, lung abscess, chronic bronchitis, bronchiectasis, tuberculosis, lung cancer ect can produce bad odor during expiration.

 

24) Liver disorders

Liver diseases like hepatitis, cirrhosis, can cause bad breath. Gall bladder diseases with vomiting also causes unpleasant odor.

 

[ THE POINTS MENTIONED IN THIS ARTICLE IS FOR GENERAL INFORMATION. ANY PERSON HAVING BAD BREATH SHOULD CONSULT A QUALIFIED DOCTOR ]

Top 5 Mistakes in a Bodybuilding Diet

 

There’s just no easy way to go about it. Bodybuilding diet is a part of every bodybuilder’s regimen. Being a pro or an amateur doesn’t even matter as bodybuilding diet is so important that it can make or break a training regimen.

And because bodybuilding diet is important, this is precisely the reason why mistakes are committed. Mistakes are a part of almost any endeavor and they range from being funny to annoying to dangerous. Below is a list of the five biggest mistakes a bodybuilding dieter can make.

Our purpose in sharing this is not to scare or worse, make fun of you and your woes in bodybuilding diet. The ultimate goal is to show you the best way to correct these mistakes and hence, maximize the potential for success in your bodybuilding diet.

 

Impatience

Every bodybuilding dieter has a flaw but the worst is definitely impatience. There is no instant formula for a successful bodybuilding diet. It takes time for a bodybuilding diet program to work and a lot of bodybuilding dieters make the mistake of jumping from one diet to another simply because they are too impatient to stay with one program for longer than a week. You must remember that at least three weeks is what it takes for your body to get used to the change in your bodybuilding diet. For example, if you are adapting a low-fat, high carb bodybuilding diet, expect to start losing your fats in approximately 21 days.

Not tracking your calorie-intake

Because a lot of bodybuilding dieters don’t keep records of what they eat, the amount of carbohydrates and proteins they take, or the overall fat and calorie intake they make, many of them don’t lose fat at the expected rate. Any miscalculation in your calorie-intake is a risk not worth taking. So keep tabs of your food consumption. This is what every bodybuilding dieter should always keep in mind to ensure success in their bodybuilding diet endeavor.

 

Irregular eating

Haphazard and sporadic eating is something every bodybuilding dieter should avoid. Whether you are adapting a three-meals-a-day bodybuilding diet plan or doing it five times a day, staying consistent is the answer to losing fat leaning up your body mass.

Too much dependence on scales

Remember that bodybuilding is primarily a visual sport. So even if the scale or bodyfat calipers don’t give you the gauge you’re expecting, your fat loss bodybuilding diet is still probably working, especially if your photos or an unbiased observer tells you that you look leaner and fuller.

Supplements work like magic

In proper bodybuilding diet, this is called wishful thinking. No supplements, no matter how good their products reviews are, can make you shed fats in say, a day. Remember that supplements can only do so much in a bodybuilding diet. The rest is attributed to the person’s commitment to the program and nutritional common sense.

How to Find the Best Weight Loss Program for You

Are you looking to lose weight? If you are, you may be interested in joining a weight loss program. When it comes to joining a weight loss program, you will find that you have a number of different options. If this is your first time joining a weight loss program, you may be unsure as to what you should look for in a weight loss program. If that is the case, you will want to continue reading on.

One of the best ways to go about finding the perfect weight loss program for yourself is to ask yourself a number of important questions. One of the first questions that you should ask yourself is how much time you have to devote to weight loss meetings. If you were to join a local weight loss program, you would likely be required to attend weekly meeting. Whether you are busy with your family or busy at work, you may not have the time to do so. In that case, you should look into joining an online weight loss program, as they are often designed for those with busy schedules.

Another question that you will want to ask yourself, when looking to find the perfect weight loss program is your willpower. Should you join an online weight loss program, you will be given more freedom, as you do not have to physically report to meetings and answer to group leaders. While this freedom is nice, it has allowed many hopeful individuals to go off track. If you do not think that you can stick with your online weight loss program goals and instructions, it may be better to join a local weight loss program instead.

Another one of the many questions that you will want to ask yourself, when looking for a weight loss program to join, is how much money you have to spend. While it is possible to find free weight loss programs, both locally or online, it is actually quite rare. In your search for weight loss programs, you will find that they have a wide range of membership fees. Commonly, you will find that online weight loss programs are cheaper than locally operated weight loss programs. If you are on a budget, the cost of each weight loss program that you come across should play a large role in your decision.

You should also ask yourself if you are embarrassed with your current weight or your physical appearance. Although you should have nothing to be ashamed of, you may still feel that way. If that is the case, you may be afraid of attending local weight loss meetings. Of course, you need to remember that everyone else in your meetings is likely feeling the same way, but you don’t have to put yourself in an awkward situation. If you are concerned with your appearance or what others may think of you, you may want to look into joining an online weight loss program instead.

The above mentioned questions are just a few of the many that you should ask yourself if you are interested in joining a weight loss program. While there are a number of benefits to joining a locally operated weight loss program, as well as an online weight loss program, you need to make the decision that is best for you and your own needs.

 

Fun Way to be Healthy

When you talk about sports fitness, what comes first in your mind? It is, basically, the different sports activities, right? This is because sports fitness has always been referred to as the sports itself.

Generally, sports entail physical activities that are usually carried out for some “recreational” functions such as self-satisfaction, entertainment, competition, etc. It uses physical activity that is why most fitness experts regard sports as one way of staying fit and healthy. It can also be considered as one way of physical fitness; the only difference is that sports fitness is more inclined to the development of skill or ability.

However, like physical fitness, sports fitness is also capable of toning down the body fats of a person. Because of its rigid and strict health program, a sports enthusiast is able to maintain a well-balanced lifestyle in order to cope up with the strenuous demands of sports.

In sports, people should learn how to value their health. Otherwise, they can never endure the kind of energy that is required when playing sports activities.

Therefore, for people whoa re into sports fitness, here are some tips that you could use in order to stay healthy and be active on whatever sports you want to pursue:

1. Drinks lots of water

Humans can survive days, or even months without food, but they can never last a day without water.

Water is, indeed, the most important element needed by the body. Excessive perspiration, without any means of replenishing the lost fluids will result to serious health problems, and even death.

Therefore, for people who are into strenuous exercises and trainings, it is best to always drink lots of water.

However, for sports enthusiasts, water may not be enough to replace the kind of fluid lost. Hence, it would be better if they would have sports drinks instead. Aside from the fluid, sports drinks have tow additional important ingredients needed by a person who is into sports fitness: carbohydrates and electrolytes.

Electrolytes are usually lost during strenuous physical activity, and this can only be replaced through sports drinks. Carbohydrates, on the other hand, are also needed by the body during rigid workouts to provide more energy so that the body can cope up to the demands of the activity.

2. More veggies!

People who are into sports fitness require more intakes of vegetables and fruits. This is because the body is craving for more vitamins and mineral supplements. It makes the body stronger and healthier enabling it to cope up with demands of the activity.

3. Calcium intake

People who are into sports fitness should have calcium present on their diet. This is to provide stronger bones to the body.

Since the body is more exposed to greater physical activities, it is important to have stronger bones in order to avoid fractures or certain bone diseases like “osteoporosis.”

Calcium can be found in different vitamin and mineral supplements. They are also abundant in foods like sardines, tofu, dairy products, etc.

4. Warm exercises are always important before any kind of strenuous activities.

This kind of activity is needed in order not to strain the body. Hence, before playing the sports that you have always love, it is best to do some warm-up exercises first.

Indeed, engaging into sports activities is one great way of being physically fit. The best thing about it is that in sports, you get to enjoy the best of both worlds.

Top 10 Women Fitness Tips

Fitness for Women- Stay Fit and Healthy!

Here are 10 tips for women to stay fit and healthy:

1. Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

2. Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

3. Take Vitamins and Supplements. Do not forget your Calcium supplement. Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

4. Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

5. Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.

6. Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.

7. Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.

8. Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.

9. Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature

10. Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.

Muscle Fiction – The 5 Myths Of Muscle Training

If you’v been training, here’s a short list of bodybuilding fiction.

1. 12-Rep rule

Most weight training program include this much repetitions for gaining muscle. The truth is this approach places the muscles with not enough tension for effective muscle gain. High tension e.g. heavy weights provides muscle growth in which the muscle grows much larger, leading to the maximum gains in strength. Having longer tension time boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

The standard prescription of 8 to 12 repetitions provides a balance but by just using that program all of the time, you do not generate the greater tension levels that is provided by the heavier weights and lesser reps, and the longer tension achieved with lighter weights and more repetitions. Change the number of reps and adjust the weights to stimulate all types of muscle growth.

 

2. Three-set rule

The truth is there’s nothing wrong with three sets but then again there is nothing amazing about it either. The number of sets you perform should be base on your goals and not on a half-century old rule. The more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the total number of repetitions done of an exercise equal.

 

3. Three to four exercises per group

The truth is this is a waste of time. Combined with twelve reps of three sets, the total number of reps amount to 144. If your doing this much reps for a muscle group your not doing enough. Instead of doing too many varieties of exercises, try doing 30 to 50 reps. That can be anywhere from 2 sets of 15 reps or 5 sets of 10 reps.

 

4. My knees, my toes

It is a gym folklore that you “should not let your knees go past your toes.” Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to transfer to the lower back.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. These reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.

 

5. Lift weights, draw abs

The truth is the muscles work in groups to stabilize the spine, and the most important muscle group change depending on the type of exercise. The transverse abdominis is not always the most important muscle group. Actually, for most exercise, the body automatically activates the muscle group that are needed most for support of the spine. So if you focus only on the transverse abdominis, it can recruit wrong muscles and limit the right muscles. This increases the chance of injury, and reduces the weight that can be lifted.

Dangers of Using Laxatives For Weight Loss

One popular weight loss supplements available in the market today take the form of tea. Stores all over sell slimming tea, dieter’s tea and others but all of them are actually the same. They may appear to be effective, but what is not seen may actually harm you.

One of the effects of drinking dieter’s tea is frequent bowel movement. This gives people the feeling of body cleansing. These people may get toxins out of their body but it isn’t exactly the only thing that slimming tea actually does to the body. Slimming tea contains herbs which are natural laxatives. These include aloe, senna, rhubarb root, cascara, buckthorn and castor oil. These are products which are derived from plants and are used since the ancient times because of their potency in treating constipation and to inducing bowel movement.

Cascara, castor oil and senna are substances which are recognized as laxatives available over the counter and are also regulated as drugs. Scientific studies show that diarrhea induced by laxatives does not absorb significant amounts of calories taken in the body.

The reason for this is that laxatives do not act on the small intesines where most of the calories are absorbed. Instead, they work on the large intestines. If taken in large amounts for prolonged periods, it can affect fat absorption of the body. This may lead to greasy diarrhea and loss of weight. Abuse of laxatives is common practice among people who suffer from bulimia and anorexia nervosa.

While weight loss can be guaranteed by overdosing on laxatives, it may also cause permanent damage to the gastrointesitinal tract and the weakening and softening of the bones, a condition known as osteomalacia. Drinkers of slimming teas may actually patronize the product because they are less axpensive and taste better than other laxatives sold in the market. Other people, such as those with eating disorders like bulimia and anorexia nervosa drink dieter’s tea because they work fast and produce watery stool and having loose consistency.

Women may even be more susceptible to the effects of slimming teas. Although they may are not known to interfer directly with the woman’s menstrual cycle and fertility, they should watch out if drinking them causes them to rapidly shed off weight. It is also not safe for pregnant women to be taking in laxatives of any kind. Wise and reponsible herbalists also discourage the use of senna and other herbal products with laxative properties for pregnant women and women who are trying to conceive.

One should be wary about these findings because the labeling of slimming teas in the market today can be absolutely misleading. For instance, they commonly refer to the laxative qualities as “natural bowel cleansing properties” and not specifically use the word “laxative”.Some even use the term “low-calorie” on their labelling. These products in fact, contain essentially no calories nor nutrients whatsoever; unless of course, if they are sweetened.

Adverse effects of misusing laxatives in the form of slimming tea generally occur when taken in more than or longer than recommended. These include nausea, stomach cramps, vomiting, diarrhea, fainting, rectal bleeding,electrolyte disorder and dehydration as well as injury and worse, death. It was also reported that excess use of stimulant laxatives cause severe constipation and pain for long periods (as much as for decades) due to the colon losing its function. It eventually led to surgery removing the colon altogether.

Healthy Diet for Students

For students, eating at college is an entire new ball game, with late night pizza delivery and food from buggies. Even though some of these quick and simple options taste great, they are probably not healthy for a student’s body.

The food choices students make can affect whether or not they are able to remain awake during class and whether or not they will come down with mononucleosis when it hits campus. The problem is not only about eating junk food, it’s more about not getting the proper proteins, carbs, vitamins, and minerals that people need.

When it comes to defending against illnesses, vitamins and minerals are very important. Just because they are important, isn’t a reason for students to run out and stock up on vitamins and supplements. It’s best for students to get their nutrition from food.

You can find Vitamin C in citric fruits, Vitamin A in milk and diary products, and Vitamin E in nuts, whole wheat products, and even green leafy vegetables. This is the ideal way to get
nutrition, as your body relies on these vitamins for many reasons.

When you eat on campus, skip on the soda’s and go right to the juice machines. Explore the different entrees available and go to the salad bar where there are fresh vegetables. You can also try putting some broccoli and cauliflower in the microwave for steamed vegetables. There are always healthy cereals and plenty of fresh fruit available in dining halls as well.

Always remember that eating healthy isn’t just about avoiding greasy foods. Eating healthy involves getting a balanced diet and getting the right nutrients and vitamins to keep your body in peak performance – or at least awake during your classes.

 

Exercise and Hypertension

It seems as though many Americans are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older Americans have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of the folks who have hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.

The human heart basically, supply blood to an area of the heart damaged in a “myocardial infarction” heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factor.

What Causes Hypertension?

Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.

If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor
Check with your doctor before beginning an exercise program. If you make any significant changes in your level of physical activity, particularly if those changes could make large and sudden demands on your circulatory system ?check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise is an excellent starting point if you wan tot prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.

Fight Stress With Healthy Eating

Whenever we get too busy or stressed, we all tend to make poor food choices that will actually increase stress and cause other problems. To get the most of your healthy eating and avoid stress, follow these simple tips.

 

Always eat breakfast

Even though you may think you aren’t hungry, you need to eat something. Skipping breakfast makes it harder to maintain the proper blood and sugar levels during the day, so you should always eat something.

 

Carry a snack

Keeping some protein rich snacks in your car, office, or pocket book will help you avoid blood sugar level dips, the accompanying mood swings, and the fatigue. Trail mix, granola bars, and energy bars all have the nutrients you need.

 

Healthy munchies

If you like to munch when you’re stressed out, you can replace chips or other non healthy foods with carrot sticks, celery sticks, or even sunflower seeds.

 

Bring your lunch

Although a lot of people prefer to eat fast food for lunch, you can save a lot of money and actually eat healthier if you take a few minutes and pack a lunch at home. Even if you only do this a few times a week, you’ll see a much better improvement over eating out.

 

Stock your home

As important as it is to get the bad food out of your house, it’s even more important to get the good food in! The best way to do this is to plan a menu of healthy meals at snacks at the beginning of the week, list the ingredients you need, then go shop for it. This way, you’ll know what you want when you need it and you won’t have to stress over what to eat.