Preferred Fitness Blog

Our goal is to offer the opportunity to the sharing of experiences and info related to HEALTH, FITNESS, PROMOS and upcoming EVENTS.

  1. Four Ways to Strengthen Your Relationship

    May 9, 2019 by

    Whether you are in a new relationship or you have been together for a long time, it’s important to always put forth the necessary effort to strengthen your bond with your partner. Even just spending more time with your partner unplugged- with no cell phones or laptops- can have a positive effect on your relationship.

    Here, we will go over four ways that you can strengthen your relationship by making small changes to your routine. They may not sound like much, but they add up to a huge result that can create a longer lasting bond with each other.

    Wake Up Earlier

    This can be on weekends and on weekdays. If you allow yourself to have some extra time with your partner in the morning, you can ease into your day without any stress and not be annoyed by your partner taking too much time in the bathroom. Get up a bit earlier than you usually do and have a leisurely breakfast with your partner to start your day off right.

    Let’s say you get up at 6:30 to be out of the house by 7:30 and every morning is chaotic. Start getting up at 6:00 instead to allow yourself those extra 30 minutes to relax and enjoy each others company rather than rush each other out the door, which only makes for a stressful beginning to your day.

    Eat at Home More

    When you eat at home instead of dining out, several good things happen. First, you can spend time with your partner getting creative in the kitchen. Give each other new ideas of what to make or teach your partner how to make some of your favorite dishes. Secondly, you can eat dinner in peace at home without the hustle and bustle of people walking around a restaurant. Finally, you can save money by eating at home, which can then be used for more special and memorable dates that will bring the two of you closer. Sure, it is special to go out for a meal every now and then, but keep it for special occasions.

    Limit Your Use of Social Media

    There is really no need to be checking your social media with you are with your partner. Instead, spend that time socializing with the one you love. Social media is distracting and once you sign on, it is easy to get wrapped in people’s posts. Before you know it, you have been on social media for an hour and your partner is still waiting to hear about your day. Just keep in mind that in a week from now, you won’t remember anything that you read on social media today.

    Exercise Individually

    Exercising together might seem like a good way to spend time together, but the truth is, the likelihood that your exercise needs are the same are very low. Do your exercising separately so you can each do what you need to do to keep your body healthy. The healthier you can be for yourself, the better you can be for your partner.

    While your partner may prefer lifting weights or doing HIIT exercises, you may prefer going for runs or swimming. You should each do what works best for you.

    It can be hard to keep a relationship going strong, especially if you have been together for a long amount of time. However, being mindful of some of your habits and routines can impact the quality of your relationship. Take these factors into consideration when it comes to your own relationship and think about if you have any room for improvement so you can build a strong and healthy bond with your partner.

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  2. Impact of Pollution on Health

    May 8, 2019 by

    A recent law enacted in London charges motorists over $16 a day to drive into the area if they do not meet specific strict emissions standards. This law in meant to reduce emissions from cars by almost 50% in London.

    The majority of the population in London support this law to charge polluting vehicles because air pollution in London is a public health emergency that leads to around 40,000 deaths each year.

    Research has shown that in 2015, 9 million premature deaths were a result of pollution, which accounted for 16% of deaths worldwide. Breathing polluted air results in insidious damage beginning in the womb and compounding over one’s lifetime. Over 3% of premature births are caused by air pollution– especially dirt, soot, dust, and smoke. These particulates permeate the body and lead to chronic inflammation, which increases one’s risk of chronic health problems, such as cancer and lung disease.

    Exposure to pollution may also lead to low birth weight in babies, intrauterine growth delay, stillbirth, congenital anomalies, and delays in fetal brain growth.
    Air can impact unborn babies because pollution particles can enter the placenta and potentially harm the developing fetus.

    Particles from pollution don’t have to enter a baby’s body to have a negative impact on their health. Because pollution can impact the placenta, it has a direct effect on the fetus. Air pollution is also very harmful for children, causing respiratory diseases that lead to 543,000 deaths of children under the age of 6 every year. It also leads to asthma in 14% of children worldwide.

    Even children living in low-emission zones have a reduced lung capacity, and no improvements are seen even if minor improvements in air quality are made.

    Vehicle emissions lead to air pollution, but other factors such as corn, are often-overlooked sources as well. Air pollution that comes from growing corn has been related to 4,300 premature deaths each year in the U.S. — with associates costs reaching up to $64 billion.

    Most of the pollution from growing corn comes from the emissions of ammonia from the nitrogen fertilizer, which accounted for about 70% of the deaths. Ammonia is released from nitrogen fertilizers as they break down. Once the ammonia in the air reaches industrial areas, it creates microparticles as it creates a combination with pollution from diesel and petroleum combustion. People living or working near these areas have a higher incidents of disease. The closer people live to factory farms, and the more livestock at the farm, the more lung diseases are revealed. Research has demonstrated that in some densely populated regions, emissions from farming are much more harmful to people’s health than other sources of air pollution.

    Researchers have known that soil microbes change nitrogen-based fertilizers into nitrogen oxides, which are then released into the air. However, it has been underestimated the amount of gas that is produced form fertilizer. Also, while researchers thought gas would increase linearly, or remain at 1% of the amount of fertilizer used, they found that the increase in harmful pollution was actually exponential, meaning that it greatly increased with only a small amount of an increase of fertilizer.

    In California, crop lands may lead to as much as 51% of nitrogen oxides in the air, especially in places that use man-made nitrogen-based fertilizers. Air pollution has even been linked to diabetes, brain damage, and heart damage. Breathing polluted air is harmful to the health of people of all ages, from infants to adults. While lung function typically declines with age, research shows that air pollution speeds up the decline in lung health. Living in an area with more air pollution has also been linked with Type 2 diabetes in adults and decreased brain function, as well as sleep disturbances.

    MRIs have shown evidence that exposure to air pollution negatively impacts brain structure, indicating that higher exposure to pollutants is associated with a reduced total brain volume. The evidence for the effects of exposure to air pollution on the heart in adults is strong. Breathing in polluted air can aggravate existing heart conditions and add to the development of heart disease, resulting in more hospital admissions and an increased number of deaths from heart disease.

    TO decrease your exposure to polluted air, you can purify your home’s air and you can eat a diet of anti-inflammatory omega-3 fats, which are heart healthy and can protect your cardiovascular system from damage due to air pollution. Vitamins C and E can also improve your health, which can be especially helpful to children suffering from asthma. B vitamins in high doses have shown themselves to completely reverse damage possibly caused by air pollution. Corn can also be created in a more environmentally friendly way in order to reduce pollution.

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  3. Using Ginger to Treat Nausea

    May 7, 2019 by

    Ginger is a perennial herb that is mainly grown in Asia and in tropical regions. It is one of the most important and most commonly used herbs around the world. It is grown for its edible under-ground stem to be used as a spice and as a natural remedy to treat gastrointestinal issues, such as nausea, vomiting, diarrhea, and dyspepsia. Ginger can also be used to treat other ailments, such as arthritis, muscle aches, and even a fever.

    Because ginger has been used for so long to improve human health, clinical trials have be performed to assess ginger’s effectiveness as an additional or complementary therapy for a number of health issues that are related to nausea and vomiting. This includes nausea and vomiting associated with pregnancy, chemotherapy, postoperative symptoms, and even motion sickness.

    Ginger is known to be a safe herb to consume. A 2012 study described using ginger to prevent nausea and vomiting and concluded that doing so is effective for a number of condition.

    Ginger also seems to help relieve painful periods. One study showed that over 60% of women were able to reduce menstrual pain by consuming ginger. There is also strong evidence that ginger can reduce osteoarthritis pain. Additionally, it can help with pain associated with rheumatoid arthritis, muscle and joint pain, and headaches.

    Animal studies have found that it is possible that ginger can reduce swelling, lower blood sugar, reduce cholesterol, protect people against Alzheimer’s disease, prevent blood clotting, and possibly relieve topical pain when applied to the skin.

    An optimal dose of ginger has not yet been identified for any of these conditions. Also, the quality and the active ingredients in different supplements can be very different from each other, depending on the manufacturer. Because of this, it is difficult to create a standard dosing procedure. If you are using ginger to cure a health ailment, it is best to consult your doctor for advice regarding how much of this herb you should consume.

    You can get ginger naturally from eating foods that include it. This herb is commonly used as a spice to help add flavoring to various foods. Many people choose to drink ginger teas or all natural soft drinks that include real ginger when they are experiencing a health ailment.

    Ginger can have some side effects, even when consumed in small doses. If you consume higher doses of ginger, which would be more than 5 grams per day, you will be at an increased risk of experiencing side effects. Using ginger topically can cause a rash, and consumption may lead to heartburn, gas, and an upset stomach.

    There are also some risks involved with consuming ginger. Ginger can increase one’s risk of bleeding, so if you suffer from a bleeding disorder, consuming ginger may not be safe. Remember to let your doctor know before starting to take ginger for health reasons.

    Because you may experience a drug interaction, if you take any medications every day, talk to your doctor before taking any ginger supplements. These medicines could interact specifically with blood thinners and medicines that are commonly used to treat diabetes and high blood pressure.

    While the FDA regulates dietary supplements, it considers them to be food products rather than medications. This means that unlike drug manufacturers, supplement manufacturers don’t have to prove that their products are safe to consume or even effective before selling them to people.

    If you suffer from nausea, consuming ginger is a good natural remedy that may provide you with the relief you need. The side effects are minimal, especially if you only consume the maximum amount of ginger that is needed for relief. Consult your doctor before taking a ginger supplement to ensure you will not experience any drug interactions.

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  4. How to Determine if Your Fruit is at its Peak of Ripeness

    May 6, 2019 by

    Fruit can be enjoyed all year long, but how do you know when the best time is to indulge in your favorite fruit?

    In this article, we will look at some of the most popular fruits and analyze how you can tell if you are picking the right one at your local grocery store or farmer’s market.

    Pineapples

    It is often true with fruit that when they are green on the outside, they are not quite ripe. However, this is not the case with pineapples. Rather than relying on what a pineapple looks like, you should smell it to determine if it is ripe. If the pineapple has a strong smell, it is likely overripe. However, if it smells sweet and fresh, then it is perfect!

    Strawberries

    Although the best strawberries are usually bright red, this fruit can be hard to truly determine. Sometimes the ones that look like they are going to be perfect end up being hard and sour. Strawberries continue to get more red after they are harvested, but they won’t get more ripe. The best way to tell if your strawberries are ripe is by smelling them– just like pineapples, if they smell fresh, they are.

    Melon

    It can be hard to determine the ripeness of melons because they have a tough rind. First, you need to make sure that your melon does not have any bruises or blemishes on it. Watermelon and honeydew should have a matte finish– if they have a shiny exterior, they may not be ripe yet.

    You also want to make sure that your melon has a sweet smell so you can rule out other unripe fruits. Finally, you want to weigh your melon– melons that are ripe will feel heavier for their size than those that are not ripe yet. Another tip for picking a ripe watermelon is to tap its outer shell and listen for a hollow sound inside.

    Peach

    You will find a lot of different shades of peaches, but that doesn’t necessarily determine its ripeness. The shade of the peach is determined more by how much of the peach was in the direct sunlight while it was growing. This means that you shouldn’t turn down a peach just because it has a yellow spot. However, if you see some peaches with green or white spots on them, you may want to keep looking because they are probably not ripe yet.

    Choose the peach that has the healthiest looking skin lightly squeeze it to make sure that it is firm, but not rock hard. If it is too soft, that means it is overripe.

    Blueberries

    Because blueberries grow in clusters, they may not all ripen at the same time. You will be able to tell if your blueberries are ripe when they are blue in color all over, including the outer cap of the berry that is on the opposite side from the stem. If a blueberry is green or red on either end, it is not ripe yet.

    You can also lightly press the blueberries between your fingers. If the berry is ripe, it will be firm. If it is overripened, it will be mushy or soft. Finally, ripe blueberries taste sweet, while unripe blueberries either don’t have much or a flavor or they are sour.

    Avocado

    Just like peaches, avocados come in various shades– all of which may be ripe. In the case of avocados, the color largely depends on the variation of the fruit, so this isn’t an effective method of determining if it is ripe or not. The best way to find a ripe avocado is to lightly tug its stem. If it comes right off, then the avocado is ready to be eaten. Alternatively, if it is difficult to remove the stem or a brown patch is left behind, it isn’t ready to be eaten.

    Hopefully these tips can help you pick out the perfect fruit next time you go shopping and keeps you from ending up at home with fruit that is either way over ripened or needs a lot more time to mature. Picking out fruit can be easy if you know what you are doing and what to look for.

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  5. Benefits of Garlic on Cognitive Function

    May 5, 2019 by

    Adding garlic to your diet may be healthier than you think, especially as you age. This herb can possibly protect your brain health by combating age-related decline in gut health that is linked to your brain function.

    More researchers are starting to consider garlic to be a superfood and are supporting it for its medicinal properties. Having a high diversity of bacteria in the gut is usually associated with improved health, but with age, gut diversity can decline. Additionally, neurodegenerative diseases begin to develop in people later in life, leading experts to study the possible link to changes in gut microbiota and a decline in brain health associated with aging.

    Garlic May Improve Gut Bacteria and Memory

    One study that involved mice showed that consuming garlic may lead to having a better memory and healthier gut bacteria. Mice who were given a garlic extract also had increased gene expression of a specific gene that is required for memory consolidation.

    This study suggested that consuming garlic may help keep seniors’ guts healthy and improve brain function in the elderly. Garlic may be key in controlling the microbiota in the gut, as garlic contains inulin, a type of prebiotic fiber that improves gut health. Inulin helps your body digest and absorb food and plays a large part in boosting your immune function.

    Garlic and Your Brain

    Research has shown the benefits of aged garlic extract for brain health. This type of garlic is a well-known anti-inflammatory that can improve short-term recognition memory. Studies have shown that it can relieve neuroinflammation in rats who have a disease similar to Alzheimer’s.

    Aged garlic extract produces beneficial organosulfur compounds that are much more saturated in aged or black fermented garlic than in raw garlic. Aged garlic extract also offers thiosulfinates, which also have antioxidant effects. Aged garlic extract offers a number of possible protective factors for the brain, including:

    • Protection against neurodegenerative decline
    • Prevent brain injury after a stroke
    • Prevent decline in function in the brain’s frontal lobe
    • Improvement of memory retention
    • Increased life expectancy

    Aged garlic extract may also improve the diversity of gut microbiota and could potentially prevent Alzheimer’s disease. Fresh, uncooked garlic may also improve memory function, as shown in one study where rats that were fed garlic had an increased memory retention.

    Garlic and Your Heart

    This herb is known to reduce the risk and treat a wide range of heart and metabolic diseases, such as high blood pressure, atherosclerosis, and diabetes. Garlic stimulates immune function and enhances your liver’s ability to detoxify your blood. Garlic also has an antimicrobial effect; however, it contains strong antioxidant properties that support health.

    Consuming garlic powder may protect the elasticity of the aorta in seniors. This artery plays the vital role of pumping blood to your organs. Aortic stiffness often comes with age and is associated with a higher risk of cardiovascular disease, heart attacks, heart failure, and strokes.

    Studies have shown that seniors who take garlic powder have a lower chance of experiencing aortic stiffness, which means their heart is protected from this age-related risk factor.

    Garlic is also a potent vasodilator, meaning it promotes relaxation in your blood vessels and widens their diameter, which encourages healthy blood flow. This allows for the efficient oxygenation of your body’s tissues and organs, and helps your body remove waste and carbon dioxide.

    Garlic also has cancer-fighting properties that may help protect people from developing cancer.

    If you find yourself avoiding eating garlic because it can lead to garlic breath or you simply don’t like the taste, it is worth it to reconsider your stance, if possible. The health benefits of garlic on your brain and overall health are substantial, and you can reduce the amount of garlic breath you may have after a meal by eating a raw apple, lettuce, or mint leaves. These natural foods are known to be able to significantly reduce bad breath after eating garlic. Try adding garlic to your favorite dishes and eat as much as you feel that you can. It can prevent you from suffering from diseases later in life.

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  6. The Process of Alcohol Poisoning

    May 4, 2019 by

    While a glass of red wine here and there may be harmless, drinking too much alcohol is very harmful to your health.

    Alcohol impairs your ability to make decisions and reduces your motor skills. It is often a leading factor in vehicular accidents, violence, unplanned pregnancies, and STDs. Drinking too much alcohol can also lead to alcohol poisoning, which is very harmful to your health and could possibly be deadly.

    There were about 88,000 deaths reported in the US from 2006 to 2010 due to alcohol poisoning, which cost those who died an average of 30 years of life. Let’s dig deeper into this issue.

    What Is Alcohol Poisoning?

    Alcohol poisoning impairs your body to the point of shutting down the areas of your brain that automate your basic functions, such as your breathing, your heart rate, and your temperature control. There are some factors that may make you be more likely to getting alcohol poisoning.

    Binge drinking – drinking over four alcoholic drinks on a single occasion for women or over five alcoholic drinks for men

    Drink heavily – Drinking eight or more alcoholic drinks each week for women or over 15 alcoholic drink for men

    Drink during pregnancy – It is not safe to drink during pregnancy because there is a risk of passing alcohol toxicity onto your unborn child, which can lead to severe damages

    Drink under the age of 21 – Underage drinking makes you more vulnerable to alcohol poisoning because younger people are less likely to know their limits when they drink

    Symptoms of Alcohol Poisoning

    There are very serious health implications with alcohol poisoning, which is why it’s important to know how to recognize the symptoms. The most common symptoms are:

    • Loss of coordination
    • Hypothermia, as can be seen by cold, clammy hands and bluish skin
    • Vomiting
    • Slow breathing (under eight breaths each minute or over 10 seconds between breaths)
    • Seizures
    • Confusion, unconsciousness, unresponsiveness

    If you notice that someone has any of these symptoms, it is important to seek immediate medical attention.

    There are some things that may put you more at risk of suffering from alcohol poisoning. Typically, women are more vulnerable to alcohol poisoning than men because they are smaller, and they often feel the effects of alcohol faster than men, even of the same size. Women are also predisposed to experience long-term alcohol-induced bodily damage because of several physiological reasons, including:

    • Limited ability to dilute alcohol because of a reduced body water percentage
    • Limited ability to metabolize alcohol due to a lack of dehydrogenase, which is a liver enzyme that is designed to break down alcohol in the body
    • Premenstrual hormone changes tend increase women’s intoxication in the days before their period
    • Birth control pills and other medicines that contain estrogen impair the excretion of alcohol from the body

    However, men are also subject to suffering from alcohol poisoning. Here are some other factors that affect your body’s response to alcohol, regardless of your sex.

    • Food – Your blood alcohol concentration level may be up to three times higher if you drink on an empty stomach. Food plays a large role in the absorption of alcohol in your body because it absorbs and dilutes the alcohol and slows down the speed at which your stomach empties into the small intestines, which is where the alcohol is absorbed.
    • Asian ethnicity – About half of Asians have a hard time metabolizing alcohol due to a missing enzyme in their liver that is needed to process alcohol.
    • Existing health conditions – People with diabetes should limit their intake of alcohol because drinking it can lead to a surge or a sudden drop in blood sugar levels. Drinking alcohol can also inhibit diabetic prescription drugs from working as they should.
    • Prescription drugs – Medications can potentially reduce the effects of alcohol, possibly leading you to drink more than what your body is able to handle.

    The amount of water you drink, the frequency that you drink alcohol, your age, and your family history can also be risk factors for alcohol poisoning.

    Don’t wait for every symptom of alcohol poisoning to appear to get help for someone, and don’t think twice about calling for medical help. Blood alcohol content levels can rise quickly, and time is a vital factor in this situation. Waiting one minute too long could lead to irreversible damage or possibly death.

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  7. A Workout to Get You in Super Shape

    May 3, 2019 by

    There are a lot of superhero movies out there lately. When you watch them, do you ever wonder if you could get your body even that close to being in such great shape? Well, you can certainly try!

    Follow this plan to get in the best shape possible like the superheroes you see on the big screen. With this superhero workout, you will turn your chest and shoulders into those like The Hulk, your forearms like Wolverine’s, your agility like Spiderman’s, and you will increase your speed like Flash.

    Chest: Gymnastics Flyes

    You have probably noticed while watching the Olympics that gymnasts have huge development in their pectoral muscles. Doing gymnastics flyes can help you build your chest muscles to represent The Hulk’s.

    To do this exercise, set a barbell up high in a power rack and put the straps around it, allowing them to hang just a bit wider than the width of your shoulders. Grab the straps, maintaining an engaged core and keeping your body in a straight line. Lower your torso by separating your arms as much as you can. Then, reverse this motion until your arms are stretched out in front of you. Do two sets with as many reps as you can, making sure to rest for two minutes between sets.

    Shoulders: Hang Clean and Press

    Hold a barbell overhand, shoulder-width apart. Maintain a flat back as you lower the barbell to knee level. Then straighten your body and elevate yourself on the balls of your feet. Flip your wrists over and push the weight up straight over your head. Reverse the movement to go back to your original position to complete one rep. Do a set of six to eight reps, resting up to two minutes in between each set. Then use a lighter load to complete another set of 10-20 reps.

    Forearms: Plate Pinch Curl

    To do this, put two small plates together, with the smooth side facing out, and create a tight grip with your fingers. Do a curl as you are rotating your wrists out as you move. Then, return your arms to your sides to complete your first rep. Do four sets of 8 to 12 reps, without resting too much in between sets.

    Forearms: Thick-Bar Curl

    Wrap a towel around a bar or use specialized grips to do this bar curl. Start by grabbing the bar using a shoulder-width, underhand grip. Do a curling motion and lower the bar to finish your first rep. Complete four sets of 8-12 reps, with as little rest as possible between sets. Do this after every normal workout.

    Forearms: Hammer Curl with Twist

    Wrap a towel around a bar or use specialized grips to do this bar curl. Put your palms facing inward and your forearms parallel to the ground, rotate your wrists until your palms are facing downward. Then rotate your palms up until they are facing the ceiling. Return to your starting position to complete one rep. Do three sets of 8-12 reps, with as little rest as possible between sets.

    Speed: Pistol Squat

    The more strength you have in your legs, the more speed you will be able to acquire. While standing on one leg, raise the other one up in front of you as high as possible. Keep your lower back straight and your torso engaged and upright. Do a squat on one leg as best as you can, then return to your original position. You can stand next to a wall for support if necessary. This is one rep. Do three sets of 10 reps on both of your legs, but make sure to rest for three minutes between sets.

    Speed: Hill Sprints

    Find somewhere that you can run on a 15 degree incline, whether it is a hill or any other surface. You want to be able to feel the resistance as you are sprinting, but you don’t want it to be as if you are climbing a steep hill. Sprint for 25 yards up the incline before walking back down to complete one set. Rest for two minutes before doing your next set. Do eight sets.

    These workouts will help you get in superhero shape and allow your body to work at an optimal level.

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  8. How to Increase the Flexibility in Your Hips

    May 2, 2019 by

    Do you ever see people in the gym doing squats, deadlifts, or jumping around and it makes your hips hurt just looking at them? Having inflexible hips is actually a common problem that a lot of people face when trying to workout.

    In fact, the number of men who have hip surgery before the age of 65 is on the rise, and people who have hip replacements actually live longer because of an improved quality of life.

    However, if you keep your hips healthy, you will reduce your chances of getting injured or having to have a hip replacement at all. In order to keep your hips healthy, it is important to keep them moving by stretching them on a regular basis. If you have tight muscles, you will not be able to produce force in your hips or absorb the force from exercising.

    There are several movements you can do to mobilize your joints based on how you use your hips the most, whether that is running, strength training, or swimming. Doing exercises will improve your hips’ range of motion and active and strengthen the surrounding muscles so you can control your movements.

    Your joints need to be strong enough to endure repetitive stress or else you are putting yourself at risk for injury. Here are some exercises that you can do before a workout or run to warm up, or you can perform them after training while your blood is already flowing. Do some of these exercises every day to increase the mobility in your hips.

    Standing Hip CAR

    While standing, lift your left knee while keeping your body still. Hold onto a chair for balance if you need to. Once the knee is lifted, open it to your left side. Circle your knee so your foot is behind you until your left and your right knee meet. Do this 3-5 times and then circle in the other direction. Then repeat this on the right side.

    This will help increase the circulation to your tissues around your hips and give you a baseline for your hip mobility that you need for running.

    Standing Hip Stretch

    Stand with your feet shoulder length apart and take a step back with your left foot. Lift your pelvis toward the ceiling and bend your right knee while keeping your back leg straight. Hold this pose for 10 seconds. Slowly release your muscles and repeat this move on the other side.

    This stretches the front of your thigh while activating the muscles along the backside of your body. It also helps to teach your how to control your hips’ range of motion. and helps teach your body to control hip ROM.

    Hip Capsule Sleeper Stretch

    Sit in a chair with your feet flat on the floor. Bring the inside of your left knee toward the floor, and deepen your stretch with your left hand while keeping your knees at a 90 degree angle. Hold this stretch for about two minutes before pressing your knee into your hand, creating an isometric contraction. Hold this for about 30 seconds and then repeat on the other side.

    This works your internal rotation, which is somewhere that people tend to lack flexibility. When your hips can’t rotate internally, the impact from exercising can cause hip and back pain.

    Hula Hip CAR

    This exercise is great for those who spend most of their day sitting at a desk. Stand with your feet directly below your hips and do a hula hoop circle motion with your hips. Make the largest circle that you can while still maintain your muscle control. Do ten circles in each direction.

    Doing this will help undo the stiffness and increase your range of motion that may be limited by excessive sitting. This exercise will help your hips go through an entire range of motion while staying gentle on your joints.

    Quadruped Hip CARs

    If you are more of a weight-lifter, this might be the right move for you. Get down on all fours and put your left side up against a wall. Keep your back flat and slowly pull your right knee toward your right elbow and then swing it out and up. Return to your original position. Do three to five circles on each side.

    This move helps signal your body to stabilize your core, which is something that should happen with every strength move that you perform. Doing this will adding in the hip exercise will help you gain flexibility and muscle.

    No matter which option seems best for you, make sure that you are exercising your hips to maintain hip health and reduce your chances for needing surgery or getting injured later on in life.

    For more articles go to http://preferred-fitness.lifestyleezine.com


  9. How Strokes Occur at a Young Age

    April 8, 2019 by

    Every year, about 795,000 strokes occur in the United States. This serious health condition is often referred to as a brain attack– a heart attack in the brain. A stroke occurs when an artery or blood vessel becomes blocked by a blood clot, cutting off the circulation to the brain.

    If this is not treated immediately, it can result in death. Strokes are the fifth leading cause of death, killing around 142,000 each year. They also often lead to long-term disability. While it is mainly seniors who suffer from strokes, younger people can have them too. Between 1995 and 2012, stroke rates almost doubled for men between the ages of 18 and 44. Additionally, estimates suggest that 10% of all strokes affect people who are under the age of 50.

    The death of Luke Perry has brought recent attention to the risks for having a stroke, especially among the younger generation. The truth is, 90% of strokes are preventable with the use of lifestyle changes to prevent conditions like obesity, high blood pressure, hyperglycemia, and sedentary behaviors. Vitamin D and magnesium may also play a factor in increasing one’s risk of having a stroke, and alcohol consumption in middle-age is a significant contributing factor. Some of the most powerful lifestyle changes to lower one’s risk of stroke include the cessation of smoking, reducing blood pressure, daily physical activity, and keeping a healthy diet and weight. In fact, even a modest change in lifestyle has a substantial effect on risk.

    The best way to calculate your risk for having a stroke is to consider your genetic background, lifestyle, and the presence of subclinical conditions. Making healthy choices is the best approach to lowering one’s risk of stroke.

    90% of strokes are ischemic strokes, which happen when there is an obstruction in a blood vessel that supplies blood to your brain. About 15% of these strokes happen in young adults. Alternatively, the less common hemorrhagic stroke occurs when a blood vessel ruptures.

    Strokes often occur without warning, and the longer you wait to get treatment, the longer your brain goes without oxygen. Emergency medications are critical to reduce the amount of damage that occurs and can dissolve the clot that is blocking the blood flow.

    It is important to get help within three hours of having a stroke. Common symptoms include sudden numbness or weakness of the face, arms or legs, face drooping, typically on just one side, confusion, trouble seeing, dizziness, severe headache.

    Mini=strokes can occur, in which case it is important to pay attention to these symptoms. Even though they are short, it is important to get a mini-stroke checked out to make sure there is not an underlying condition that could lead to something greater.

    The risk factors for stroke for people under 50 are different from those who are older. These include arterial dissection leading to a blood clot, which can occur after sudden neck movements, a hole in the heart, blood clots, heart defects, narrowing of the arteries, aneurism, and even deficiencies in vitamin D and magnesium.

    It is best to take preventative measures to keep yourself from having a stroke. Many of the same risk factors that increase one’s risk of heart disease also increase the risk of having a stroke, including high blood pressure, obesity, high triglycerides, low HDL cholesterol and high LDL cholesterol, smoking, and a sedentary lifestyle. It is important to eat a healthy diet and get exercise on a regular basis in order to stay healthy and reduce your risk of suffering from a stroke. It is important to eat real foods and limit your consumption of sugar and preservatives. Also, try to eat organic as much as possible.

    You also want to avoid drinking “diet” soda, as research shows that that drinking just one diet soda each day can increase your risk of having a stroke by almost 50%. Also, make sure to take magnesium and vitamin D supplements.

    Just like it is important to get medical assistance as soon as possible when you are suffering a stroke, it is equally as important to take the proper steps to heal your brain after having a stroke. This will make your recovery faster and more complete.

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  10. The Importance of Using a Healthy Mattress

    April 7, 2019 by

    If you are like most people, comfort comes first when you are shopping for a mattress. However, there are a lot of other factors that you should be considering before making this investment that will have such a big impact on your life.

    In this article, we will look at some of the things you should consider before buying a mattress in order to make sure that you are keeping yourself and your family healthy.

    Quality and Durability

    Getting a high quality mattress is important because it is a big investment that you want to be able to get a lot of use out of. Experts recommend buying a mattress with memory foam that has at least a 3-pound density per cubic foot, and coils with a gauge between 13 and 15.

    Don’t Pay Too Little

    Cheaper mattresses are going to provide you with a cheaper quality product. Don’t buy a mattress that is under $1,000. This seems like a lot of money up front, but considering that you will be spending one-third of your life on it, it is a good investment to make. A high-quality mattress will be good for around 10 years, so it’s worth buying the highest quality mattress that you can afford.

    What is comfortable to you? – You might find a mattress to be too hard that another person finds to be perfect. Comfort is subjective, so you need to try the mattress out in the store before committing to it. Try out a variety of mattresses before settling on one. This is especially true if you suffer from chronic pain of any kind. When you are trying out mattresses, bring your own pillow to the store and take your time.

    Use the Trial Period

    You need to make sure that you are still comfortable when you wake up in the morning. Many companies offer a 30-day trial period for their mattresses, meaning if you end up not loving the mattress, you can take it back and try another type. It is worth the time to take the mattress back if you don’t love it.

    Toxins

    You also want to make sure that he mattress doesn’t contain toxic chemicals, like many do. All mattresses in the US are required to be flame-retardant, and many companies resort to the use of flame retardant chemicals in order to meet this standard.

    These chemicals have been linked to endocrine disruption, neurotoxicity, reproductive problems, thyroid disease, and cancer. As a group, the chemicals used in mattresses to make them flame retardant have been noted to be one of the 17 “high priority” groups of chemicals that should be avoided to reduce your risk of breast cancer.

    Your mattress can be exposing you to these harsh chemicals, as your body can absorb them during the night. Companies claim that the amount emitted from mattresses is negligible, but when you add that exposure to chemicals in with all of the other exposure you get throughout the day, it is no longer a minute amount.

    However, it’s almost impossible to find out which chemicals are in your mattress because companies do not have to label the chemicals that they use during the manufacturing process. The best thing that you can do here is find manufacturers that specifically say that they do not use chemicals when making their mattresses.

    It is important to note that even companies who claim their mattresses are free of chemicals can have a flame retardant chemical that is embedded in a separate mesh fabric layer underneath the top layer, so just because the foam is chemical free, it doesn’t mean that the product does not pose a risk. You’ll want to find a mattress made entirely of naturally flame-resistant materials, including Kevlar, wool, and organic cotton.

    If you’re looking for a safe mattress, you want to look for the right words on the label. While the words “natural” and “organic” may be misleading, look for mattresses that have multiple labels. The best mattresses on the market will meet multiple safety standards, which allows you to have complete safety and comfort.

    Be especially careful when buying children a mattress, because these mattresses are also likely to be filled with toxic chemicals. You don’t want your children breathing in these chemicals each night, so make sure to find a chemical-free mattress for your children.

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