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Department Of Health

The Best Time to Eat to Maximize Your Workout Effort

There are several schools of thought regarding eating and exercise. One school says that you should not eat before you workout at all. One says that you should have a small snack before working out and then again after you finish. The timing of food and exercise is important, but it is equally important to pick the right foods. After all, if you eat something that is too big or heavy, you will feel sluggish and will not be able to exercise up to your full capacity. On the other hand, if you are hungry or dehydrated, you will not be at your best either and you may feel dizzy, weak or tired in the middle of your workout or immediately afterward.
There are several things that you should keep in mind when exercising, especially if you are working out for long periods of time or are working especially hard, including when to eat and what to eat. No matter what kind of workout you are doing, you should make sure that you are getting enough to drink so that you do not get dehydrated, which can lead to serious health problems if it is prolonged.
David is an endurance athlete, Allen is a strength trainer and Varonda is a new exerciser. Varonda enjoys a few different types of exercise, but she is not sure of how to eat or when to do it so that she can make the most of her time and effort. According to David, she should eat huge portions of protein, while Allen says that she should eat higher carbohydrate meals. Depending on the type of workout that she is about to do, they both might be right.
All three athletes should start with a healthy breakfast, unless they are going to work out immediately. If so, they should have a light snack that could include bananas or a glass of milk. Another option is an apple with a little peanut butter. If you are going to have a large breakfast, it should be three to four hours beforehand. A smaller meal or light snack can be eaten an hour before the workout. No matter what type of workout you do, replenishing the energy that has been burned through exercise is very important, especially in the case of very intense workouts.
Allen, the strength trainer, tends to eat a small snack before his workout, which can last around two hours and involves lifting very heavy weights as he trains for an upcoming competition. If he does not, he will not see any muscle gain because his muscles will continue to burn energy for up to 24 hours after the workout ends.
Without a new source of food, including protein, during this time, the rate of protein breakdown will exceed synthesis, equaling a loss of lean muscle mass. For his most intense workouts, Allen should have protein both before and afterward. He can use whey protein powder supplements, which are beneficial because whey is a fast protein, easily assimilated in the body and is high in the amino acids arginine and lysine, which stimulate a growth hormone called IGFI. Whey also contains glutamine, which can prevent fatigue and overtraining. Whey is also the highest natural food source of branch chain amino acids (BCAAs), which have the benefit of being assimilated directly to muscle tissue.
If Allen would prefer not to use whey protein for any reason, he can use chocolate milk as a post-workout recovery drink, which will give him both protein and carbohydrates for fast energy and muscle recovery. However, if he has any problems with lactose intolerance at all (which would rule out the use of either option,) he can use Proasis, an all-natural liquid protein supplement from Profect which is lactose-free and hypoallergenic. It is also available in a number of flavors and will give him more protein per serving than other choices would (25 grams per 100 calorie serving.)
David, the endurance athlete, prefers to eat a carbohydrate- and protein-filled breakfast three hours before heading out for a run. He is working his way towards doing a second marathon, with the hopes of improving his time performance from the first one that he ran. Because he knows that an extremely high amount of protein can hurt both his endurance and maximum effort, he will use a smaller amount of it before his workout, replenishing afterward so that he does not have any problem with muscle loss. His diet plan includes: 55-65% of complex carbohydrates, 25-30% of fat and 12-15% of protein. (Source: Quinn 2007) While some people may think that the fat content in this diet plan is fairly high, they should keep in mind that his calorie burn is excessive while he is in training and he is working towards running …

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Department Of Health

Pre-Menstrual Syndrome (PMS) And Vitamin E

As we mentioned in previous article, Premenstrual syndrome effects over 70% to 90% of women before menopause in the US and less for women in Southeast Asia because of their difference in living style and social structure. It is defined as faulty function of the ovaries related to the women’s menstrual cycle, it effects a women’s physical and emotional state, and sometimes interferes with daily activities as a result of hormone fluctuation. The syndrome occurs one to two weeks before menstruation and then declines when the period starts. In this article, we will discuss how vitamins help to treat PMS..
I. Definition
Vitamin E is a powerful antioxidant, it exists in 8 different molecules of which alpha-tocopheral is the most strongest recommended form. Even though, women with PMS are not found to have vitamin E deficiency, but intake of vitamin E is proven to reduce symptoms of premenstrual syndrome.
II. How vitamin E effects women with PMS
1. Reproductive system
Vitamin E is best known for it’s antioxidant property, it helps our body in fighting against the forming of free radicals, foreign virus and bacteria invasion and detoxifying our body against the accumulation of environment toxins resulting in increasing the function of nervous system in regulating it’s transmitting function, thereby lessening the symptoms of reproductive system infection and inflammation.
2. Abdominal pain and cramps
Besides improving the nervous system in transmitting function between cells, it also increases the function of brain cells in regulating the muscle movement including the hand trembling caused by intake of anti depression and uterus muscles resulting in lessening the nervous tension and abdominal pain ans cramps.
3. Mood swing and irritability
vitamin E is important for brain cell membranes and maintain the cell integrity in perform it’s function as neurotransmitters thereby, it helps to increase function of brain cells and lessen the nervous symptoms of mood swing and irritability.
4. Circulatory system
Besides helping to maintain the integrity of brain cells, vitamin E also helps to improve the function of red blood cells resulting in increasing the oxygen absorption and transport vital nutrients for the nervous system needs and reducing symptom of PMS.…

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Department Of Health

Learn To Love Your Hair

Hair is one of our most important “assets”. If properly cared, it can enhance our natural beauty and make us feel more confident. It is essential to learn how to take care of your hair, by avoiding certain detrimental products as well as several unhealthy habits that will surely contribute to its damage.
First, make a quick revision to your current nutrition conduct. The things you eat reflect in the overall aspect of your body and this is especially true when it comes to one’s hair. Research has shown that several nutrients such as vitamin A, vitamin C as well as vitamin B3 are indispensable if we want to maintain our hair in a good physical shape. One of the ways through which we can be sure that we incorporate some of these nutrients in our diet is by eating foods like carrots, green vegetables, eggs as well as whole grain cereals. Also, an inspired decision in maintaining your hair strength would be to reduce the intake of harmful substances such as nicotine, alcohol and caffeine.
Taking care of your hair means that you also need to protect it from external factors which could contribute to its deterioration. Excessive heat as well as chlorine can cause hair loss or a poor hair condition. If you want to make sure that your hair will not be affected by such factors, certain measures need to be taken. In this sense, it is advisable to limit the time of using hair dryer as well as wear wide-brimmed hats during hot summer days. In addition, it would also be useful to use a cap every time you enter a swimming pool.
It is a truth widely acknowledged that healthy hair needs regular trimming. The implementation of such a habit at the regular interval of every 1-2 month is a “sine qua non” if you want to keep your hair ends smooth and thick. Once you decide to get your hair trimmed make sure you ask for the help of experienced, well-trained hairdressers. The latter will give you the best advice and will help you discover a more personalized way of hair treatment.
Loving our hair is important. After all, hair is one of the defining elements of who we are. Therefore, the first step in learning how to love it would be to find the best ways through which we can take care of it.…

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Department Of Health

You Can Be Fit – Use These Tips To Succeed

To begin with, it is not an easy matter to maintain fitness, and frequently it is not a lot of fun. But if you want to be the healthiest you can be, it’s important to find a way. The good news is, fitness is not out of reach and need not be considered drudgery. Taking some time and some effort is all that you need to worry about. It may even be a little enjoyable for you.

An easy way to work out your abs while doing any other activity is to hold in or flex your ab muscles. Doing this move on its own can, sometimes, be equivalent to doing a sit up. Doing it while working out or even just walking, helps strengthen the ab muscles and improves posture, since it is strengthening your core muscles.

Adopt a positive mental attitude. Much is made of the physical workouts and the fitness program you follow, but if your head isn’t there, the rest of you won’t be. A good fitness program starts and ends in the mind, so if you want a strong, lean body make sure that your mental attitude is there first.

Walking is a great exercise. When walking bend your elbows and it will help your arms to swing faster, causing your legs to move faster. Walk at a comfortable stride. Adding in intervals, where you alternate walking fast and then slow will help you burn more calories during your walk.

Do not limit yourself to crunches to develop your abs. A study at a prominent university revealed that even 250,000 crunches only burns enough calories to lose just one pound. Therefore, you are not maximizing your time if you are strictly doing crunches. Use other exercises to get the best results on your abs.

Fitness

Lifting weights should be a large part of any fitness program. Weight lifting will help build muscle mass and muscle burns more calories then fat, so losing weight will be an easier goal to achieve. Weight lifting also helps to build strength and is a boost to the metabolism.

Being fit isn’t all about lifting weights. Cardiovascular exercise plays an important part of fitness as well. Activities, such as jogging or cycling, can get your heart pumping really fast, in order to burn off excess fat. It gives your muscles a workout and increases leg and core strength.

Good Health

Relaxation is key to keeping good health and fitness. Sure you might exercise and eat healthy and maintain all of those things to keep your nice figure, but if you don’t give your mind and body a rest, it will become unhealthy and other things will begin to fail as well. A massage is a great way to relax and also give your body and muscles the reward they deserve for following such a strict regimen.

It’s impossible to guarantee that a fitness routine will be enjoyable or easy, but preparing appropriately with a good attitude and a little self-education definitely improves the odds. Getting in shape doesn’t have to be done all on your own. You have help available to you in your family and friends, so what are you waiting for? Get out there and start today.…