Potassium

While sodium is our principle extracellular cation (positively charged ion), potassium is our principal intracellular cation.
The normal functioning of the human body depends on an intricate balance of potassium and sodium concentrations. Potassium plays a critical role in nerve impulse transmission, maintaining cellular fluid volume and pH, muscle contraction, heart function and tissue growth and repair. Additionally, potassium helps our body hold onto calcium, while excessive sodium leads to both potassium and calcium loss (Rhoades and Pflanzer, 1996; Schauss, 1998).
Potassium is not as readily lost in sweat, partially because the composition of sweat is more similar to extracellular fluids, and potassium is primarily found intracellularly.
However, prolonged sweating in hot environments does lead to potassium loss through sweat, which may have significant consequences. The Committee on Military Nutrition Research, Food and Nutrition Board published a book called Fluid Replacement and Heat Stress. The chapter entitled “Potassium Deficiency as the Result of Training in Hot Weather” came to the conclusion that potassium loss in extreme training conditions may adversely effect blood flow, muscle function and energy storage, impairing both endurance and performance.

Source:

5 Simple Yoga Poses For A Flat Stomach - Yoga Exercises to Reduce Belly ...

Walking Vs Running - What's Best For You?

When considering the issue for walking vs running, there are numerous kinds of factors to consider.

Let's make this much simpler by itemizing all the positives and negatives of walking vs running.

Running Pro's

It's an extremely quick way to get fitter

It's relatively cheap to do

It's simple, you don't need any distinct ability or talents.

You'll get a genuine high after ending your runs

Running Negatives

It's normally too over facing for newbies and anybody who is weighty

It places a large amount of strain on the joints of the ankles, knees, hips and lower back.

You'll have to get hold of a pair of high-quality (often costly) trainers

Most people don't take pleasure in the feeling of forcing themselves out of their comfort zone that far.

Walking Pro's

You are able to walk any place and at anytime.

If you're battling to fit in a walk some day, it's super easy to build up your steps by walking around your house

You actually don't need to have any specialized accessories

Your walking workouts starts whenever you exit your front door

You don't need to get sweaty or work very hard

You can work at different intensities for the way you feel.

It's an exceptionally satisfying type of exercise that is also really sociable

Walking Disadvantages

It's considered being 'too easy'

You have to be constant to see any results

The fitness benefits won't be as fast as with other physical activities

When you're reviewing walking vs running it's advisable to think of your former experiences of exercise and what you really enjoy or dislike about it. If you'd prefer pushing yourself to the limit then you might instantly think that running is the only choice.

However this is far from the truth.

You could consider employing level 4 power walking or possibly quickly walking up a difficult slope on a hill or a running machine. I promise if you walk as quickly as you can on the steepest incline you can use that you'll be shattered by the end of it.

When comparing walking vs running with regards to which is the most powerful choice for you to use to shed weight, then I advise that you look at it like this. Many people would run perhaps a couple times per week when getting started and they'd be successful to run a maximum of 5 minutes in total. This could burn approximately 150 - 200 calories from fat.

However if they as a substitute went for a regular walk for half an hour at a time they would burn significantly more calories, as many as 1400 each week depending on how quick and what surface was walked over.

So there are many reasons to take into consideration before choosing walking vs running, it's not necessarily the obvious option which you may think.

Discover just HOW EFFECTIVE walking vs running can be for burning fat and toning all those hard to reach places.

 Source:

Benefits of Regular Exercise and Physical Activities

Exercise has become very popular among people who want to look good and at the same time be healthy irrespective of their age. This is because research have proved that regular exercise and physical activities can make you feel better, have more energy and probably live longer. It will be difficult to ignore the health benefits of regular exercise and physical activities. The good news is that you can have all the benefits of regular exercise regardless of your physical ability, age or sex.

Lets see some of the ways exercise can help to improve your looks, health and life generally.

EXERCISE HELPS PREVENT HEALTH CONDITIONS AND DISEASES

Research have proved that exercise and regular physical activities boosts good cholesterol, keep your blood flowing smoothly thereby reducing your risk of cardiovascular diseases. Health problems like depression, stroke, diabetes, arthritis and many more can be prevented by engaging in regular exercise.

EXERCISE HELPS IN WEIGHT LOSS

No weight loss program is complete without exercise and/or regular physical activity. Exercise helps to prevent excess weight gain and also to maintain weight loss as it helps to boost your metabolism. The intensity of your activity determines the mount of calories you burn and how much weight you loss. Even at work you can be more active by taking the stairs instead of the elevator, walking to the next office instead of making calls or sending mails. You can do some stretching while running a copy.

EXERCISE RELIEVES STRESS AND IMPROVES MOOD

Exercise and physical activities stimulates and enhances the production of endorphin in the brain that makes you feel good, happier and more relaxed. When you exercise regularly you feel better about you looks and appearance which helps to boost your confidence and also improve your self esteem. Engaging in exercise and physical activities will take your focus away from any stress causing situation or factor helping you to relax better.

EXERCISE HELPS TO BOOST ENERGY

Exercise and physical activities help to deliver oxygen and nutrients to your tissues thereby helping your cardiovascular system to work efficiently. When your heart and lungs work efficiently your energy level will be enhanced and you will have more energy to go about your daily activities. Exercise and physical activities boost your endurance as well as improve your strength and stamina.

Exercise also promotes better sleep, enhances your sex life and helps you connect with friends and family. In fact, it can serve as a means to bring back the spark in your social life.

If you are looking for a way to feel better, look good, be healthy and have fun, engage in regular exercise and physical activities. Adding a 30 minutes to one hour exercise in your daily schedule and strictly keeping it like an appointment will give you all the benefits. Checking with your doctor before starting any new exercise program is very important especially if you have any health concern.

 Source: 

How to Prevent Stroke in Women Naturally

The American Heart Association has established guidelines to help women avoid a stroke naturally to live a longer, healthier lifestyle.

Every year about 800,000 Americans have a recurrent or a new stroke, which happens when a blood vessel in the brain is blocked by bursts or a clot. The American Heart Association has recently put out its first guidelines to prevent strokes for women. The main focus is pregnancy, birth control and other risk factors that women encounter uniquely or more frequent than men. With stroke being the third leading cause of death for women and the fifth leading cause of death for men, this is a very serious risk factor for Americans.

My sister had a stroke last year that shocked the entire family but she has been very blessed to recover very fast and well. She has been taking her morning walks, jogging in the afternoon and following a healthy diet since then. She has lost about twenty pounds and her health has improved greatly. The guidelines by the AHA apply to patients like my sister Michelle who suffered a stroke.

The key to surviving a stroke and minimizing disability is recognizing symptoms like weakness or numbness in one arm, trouble speaking, and drooping on one side of the face. Guidelines for preventing stroke focus on controlling diabetes and blood pressure, more physical activity or fat loss and healthy eating, and quitting smoking. According to Dr. Cheryl Bushnell, stroke chief at Wake Forest Baptist Medical Center in Winston-Salem, N.C. she led the panel that wrote the guidelines, published in Stroke, a Heart Association journal.

Pregnancy

During pregnancy strokes are not very common but the risk is still higher, especially the last three months and immediately after delivery. The real issue is dangerously high blood pressure that can cause a seizure and other problems, which is called preeclampsia. Later in life it doubles the risk of stroke and quadruples the risk of high blood pressure after pregnancy. The guidelines mention you can lower the risk of preeclampsia with calcium supplements and pregnant women with very high blood pressure (160/110) may need medications.

Menopause

According to the guidelines, hormone therapy should not be used to try to prevent a stroke. Now the guidelines put women's concerns "on the table" so more physicians discuss them, said Dr. Shazam Hussain, stroke chief at the Cleveland Clinic.

Birth Control Pills

It is recommended that women be checked for high blood pressure before taking oral contraceptives because the combination can increase the risk of strokes. Even though the risk is small it increases greatly in women between the ages of 45 to 49. There are more than 10 million women currently on birth control pills.

Aspirin and Migraines

An aspirin is always recommended for anyone who has already suffered from a stroke unless the stroke was caused by bleeding in the brain rather than a blood clot, or if bleeding is a risk concern says Bushnell. A low-dose aspirin each day "can be useful" to reduce stroke risk in women 65 and older only if its benefits is higher by the potential for bleeding or other risks, according to the guidelines. Women are four times more likely to suffer from migraines than men, and they usually coincide with hormone changes. Migraines with aura do raise the risk of stroke but no alone. Smoking and using oral contraceptives increase the risk even more, so the guidelines stress that patients quite smoking.

I highly recommend that all Americans especially women do follow these guidelines issued by the American Heart Association to prevent all strokes to live longer and healthier. Balanced diets and daily exercise is a very important key to reducing stroke, heart attack, diabetes and other serious issues that affect your health so take action today to improve your health.

 Source: 

Adaptogens - Great Herbs For Better Wellness

One of the more interesting topics in the area of natural health is the subject of adaptogens. What are adaptogens? What benefits might adaptogens provide? What are some of the more common adaptogens?

The term adaptogen has been around since the late 1940's and is generally credited to Russian Dr. Nicholai Lazarev Selye. Lazarev was one of the first people to do research traditional herbs that had been used in ancient medical traditions. He generally defined adaptogens as a natural herb that allows the body to counter adverse physical, chemical or biological stressors by raising non-specific resistance towards the stressors, thus allowing the body to "adapt" to the stressful situation.

One of Lazarev's protégés from his early studies on adaptogens, Dr. Israel Brekhman, created what is the generally accepted definition of Adaptogen in the late 1960's. Brekhman defined adaptogens as:

Non-toxic to the recipient

Producing a non-specific response in the body which increases the power of resistance against multiple stressors including physical, chemical or biological agents.

Having a normalizing influence on physiology, irrespective of the direction of change from physiological norms caused by the stressor.

Make sense? In more general terms, Brekhman is saying that adaptogens are, in normal doses, non-toxic, able to produce a general defense against stress and that they help the body return to a more normal state.

These herbs are unique from other substances in their ability to balance endocrine hormones and the immune system. They are the only natural substances able to help the body maintain optimal homeostasis.

Adaptogens have been used for centuries in Chinese and Russian cultures. Chinese warriors would consume adaptogens before going off to battle to provide them with energy and mental clarity. Hunters in Siberia would take them before their long and arduous hunting trips.

More recently, adaptogens were used extensively as part of the training regime of the former Soviet Union's athletes. By studying the effects of training on the athlete's body and providing them with adaptogens to supplement their normal diet the athletes performed better and their bodies recovered more rapidly. Take a look at the medal counts from the Olympics during the 1970's and 1980's. The results speak for themselves!!! Today many top athletes continue to use adaptogens to help them obtain peak performance.

From my perspective, the thing I like most about adaptogens is that they help create optimal physiological functioning. Thus, we can create wellness versus treating disease. That to me is a better way to live.

So what are some of the more common adaptogens and what benefits might they provide to you? Read on.

Eleutherococcus Senticosus (aka Siberian Ginseng)

Eleutherococcus senticosus is a small, woody shrub that is native to East Asia, China, Japan and Russia. Scientific studies have shown this to be the strongest and most potent of the adaptogens.

This plant helps your body adapt to stress, enhances mental acuity and physical endurance, and improves the muscles' use of oxygen. It has also been shown to enhance and support immune system response. Some other suggested uses are anti-inflammatory, radiological protection and normalization of body function.

Schizandra Chinensis (aka Chinese Magnolia Vine)

Schizandra Chinensis is a hardy deciduous climber that is generally grown in gardens. The Chinese call schizandra, wu wei zi, which means "five flavor fruits", because the berries contain all of the 5 traditional Chinese flavors: sweet, sour, bitter, pungent (spicy) and salty.

The seed of this herb promotes antioxidant activities against free radicals. Some of its other traditional uses are to resist infection, increase skin health and combat insomnia.

Recent research indicates that schizandra is hepato (of or relating to the liver) protective and may help people with chronic viral hepatitis.

Aralia Mandchurica (aka Manchurian Thorn Tree)

Aralia Mandchurica is a short handsome tree that is found in the Far East.

Aralia is well known in Russia and used to increase stamina and cognitive abilities. It also helps stimulate the central nervous system, which helps improve immune system function. The extract of aralia was officially approved for therapeutic use is the USSR in 1957.

Viburnum Sargenti (aka Sargent Virburnum)

Viburnum Sargenti is a large shrub that grows 12-15 feet tall and bears white flowers in the spring that turn to bright red, berry-like fruit in late summer.

Recent studies show that Viburnum fruit possess high antioxidant, antiradical and antitoxic action. It also has an anti-aging effect and enhances immunity.

Glycyrrhiza Uralensis (aka Licorice Root)

Glycyrrhiza Uralensis is one of the oldest-known medical plants which blooms from June through August in a wide area that covers Western Russia, Central Asia and the Mediterranean.

In traditional Chinese Medicine it has been a staple botanical for the treatment of asthma and allergic rhinitis. In present day, it is used to increase circulation, enhance skin tone, and protect against stress. It is also known for its soothing properties, which help digestive, urinary and intestinal systems.

Rhaponticum Carthamoides (aka Maral Root)

Rhaponticum Carthamoides is a herbaceous plant that occupies sub-alpine zones (4500-6000 ft above sea level). It is widely cultivated throughout Russia and eastern Europe.

This herb promotes improved muscular performance and the ability to convert fat proteins into muscle mass faster than working out alone. Rhaponticum, is high in 20-E, one of the most common molting hormones in insects and crabs. 20-E is a bioactive adaptogen in humans. Its adaptogenic properties have been traditionally used for fatigue, impotence and recovery from long illness.

Crataegus Oxyacantha (aka Hawthorn Berry)

Crataegus Oxyacantha is a member of the rose family. The shrub produces brilliantly colored red berries and primarily originates in Mediterranean areas, although bushes are found in other areas of the world.

The berry is high in antioxidants and has been employed as an herbal remedy since ancient times. In Europe it is widely used as a preventative "heart tonic". Its antioxidants help protect arteries from plaque buildup and help dilate the blood vessels, which results in more effective use of oxygen and nutrients as wells has regulate blood pressure. It aids in reducing water retention by expelling excess salt from the body.

Rhodiola Rosea. (aka Golden Root)

Rhodiola Rosea grows in the cold regions of the world such as the Arctic, the mountains of Central Asia, The Rocky Mountains and mountainous parts of Europe.

The flower of this plant has been used for centuries in traditional therapies. Such as in Russia, where it has been used to cope with the cold Siberian climate and stressful life. Rhodolia Rosea is very effective for improving mood and alleviating depression. Research shows that it improves both physical and mental performance, reduces fatigue, and prevents high altitude sickness. In one study, the Rhodolia Rosea group decreased proofreading errors by 88% while the control group increased proofreading errors by 84%!

Sorbus Aucuparia (aka Mountain Ash)

Sorbus Aucuparia is a small to medium sized deciduous tree that is native to most of Europe except for the far south. This tree produces a small fruits which ripen to a bright red color in the fall.

The berries of this tree have been found to have anti-scorbutic properties, which work to prevent Vitamin C deficiencies.

Inonotus Obliquus (aka Chaga Mushroom)

Inonotus Obliquus is a parasitic mushroom which grows on birch trees. It causes the trees death in 5-7 years and is known as "birch cancer" in Russia.

Since the 16th century, Chaga Mushroom has been used in the botanical medicine of the Eastern European countries as a remedy for cancer, gastritis, ulcers and TB of the bones. Scientific studies in Finland and Russia found this mushroom provided an epochal effect in breast cancer, liver cancer, uterine cancer and gastric cancer, as well as in hypertension and diabetes. Herbalist David Winston maintains that this is the strongest anti-cancer medicinal mushroom.

So as you can see, even though adaptogens have only been studied for the last 60 years or so, they have been used for centuries in various cultures to promote health and wellness. There are many supplements out there that use a number of these adaptogens. 

Source:

How To Count Calories To Lose Weight

To reduce weight, it is necessary to know about the required amount of calories to lose weight. As all of us know that calories give us energy to carry on every work we do. But if the intake of calories for a person is more than its usage, the extra calories tend to deposit as fat and therefore result in extra weight for the person. Those who want to reduce weight must plan their diet in such a way that they consume fewer calories for weight loss.

Determining The Calorie Numbers: How To Count Calories?

Next question is how to determine the amount of calories for weight loss? This varies from person to person and the easiest way to count calories to lose weight is the BMR of a person. BMR stands for Basal Metabolic Rate. This gives you the amount of calories you requires to maintain the current weight without doing any activity. Then, by using the activity multiplier, you can find out the exact amount of calories required to maintain weight.

If you are thinking how to lose calories, you will have to reduce calorie intake. To lose a pound of body fat, you need to either expend 3500 calories or reduce intake of calories by 3500. A practical approach would be to make a proper calorie dieting plan and an exercise program side by side.

According to the diet plan, 500 calories should be reduced from daily diet and 500 extra calories should be expended through workout or physical activities like sports. This activity or exercise is in addition to a person's regular, daily activities at present. Therefore, by a deficit of a total of 1000 calories per day, amount of lost calories will be 7000 per week. By calculation, it should result in a reduction of two pounds of weight for a healthy person.

Why Some Diet Plans Fail?

The formula and calculations seem simple enough; one can calculate exact calories to lose weight easily. Still, many people who embark on a diet and exercise plan so enthusiastically find it very difficult to lose weight and finally give up after giving it a try. There may be several reasons behind this. The primary reason is that they make unrealistic plan where the body goes under starvation mode. Sometimes people are unable to follow a balanced diet plan because of their cravings and giving-in to high calorie food.

To reduce a certain number of calories to lose weight is a simple thing, if followed rigorously through a proper dieting plan. For this, one must know the calorie count of food regularly eaten by a person during the whole day. One must also remember that just dieting won't help in a longer term as the body will lose fat as well as muscle mass. This may result in fatigue, sunken skin, wrinkles, loss of interest and appetite, and many other physical as well as mental health problems.

The key to effective weight loss while counting calories to lose weight lies in a combination of a diet plan along with an exercise program. Exercise builds muscles, improves blood circulation, and improves stamina and overall health. A practical approach would be to reduce intake by certain number of calories and keep the diet balanced with vital nutrients. In addition, do regular exercises and sufficient physical activity to burn extra calories.

Reduction in intake of calories to lose weight is a common approach to a weight loss program. But it should be combined with sufficient exercise in order to burn calories for a healthy body. A low calorie dieting plan, if followed properly, results in desired weight loss.

 Source: 

How Hot Dogs Are As Harmful As Cigarettes To Your Health

Studies have shown that processed meats are so detrimental to our health that some experts are suggesting they should have a warning label, like cigarettes, to warn consumers. But are hot dogs and ham really so bad?

The American Institute for Cancer Research and the World Cancer Research Fund's report 'Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective' recommends avoiding processed meats completely:

"After carefully examining all of the evidence, the panel was not able to find a level at which consumption of processed meat could be reliably considered completely safe. Every 1.7 ounces of processed meat consumed per day increases risk of colorectal cancer by 21 percent."

That's worth repeating - For every 1.7 ounces consumed per day, the risk of colorectal cancer increases by 21 percent. That doesn't take much - one lunch meat sandwich, one processed beef patty on your restaurant burger, or one hot dog at the street vendor each day. Eating processed meat on special occasions, like ham at Christmas or a hot dog at a baseball game, seems to be okay. Processed meats can include ham, bacon, pastrami, salami, sausages, frankfurters, and hot dogs.

What is it about processed meat that is so bad? What we know is that overheated and burnt meats produce carcinogenic compounds. So does preserving meat by smoking, curing, or salting, or with the addition of chemical preservatives. Hot dogs and other processed meats are cooked and preserved during processing, and then we often cook them again.

Whether you choose to eat processed meats or not is your own decision. As adults, we have that luxury. However, children do not and there are significant concerns in regards to our children's diets. Children eat what their parents buy and what their school provides. Typically, school and daycare food heavily favors processed meats. They're cheaper and often more convenient. They are, after all, convenience foods. Menus include beef patties that are not 100% beef, beef crumbles, meatballs, chicken nuggets, chicken patties, ham, hot dogs, corn dogs and sausage links. These things are so highly processed that it's almost misleading to call them meat. Parents will have to take charge to make sure their kids are eating healthily. This may mean sending sack lunches, educating your kids, and even getting involved with the school to advocate for better nutrition.

It's clear that these food products have become a way of life for many. For someone who does want to cut down on processed meat, what can you do? We didn't develop these habits overnight so changing them overnight may be too overwhelming. Start by asking yourself these questions:

How important is your health on a scale of 1-10?
What, in your life, ranks higher than your health? (i.e. can this be a priority for me right now?)
Are you committed to making changes in your diet and your family's diet to reduce and avoid processed meats? (It will take commitment and some planning to be successful.)
Once you decide that your health is important and you're committed to making it a priority, you can move forward:

Look at your menu plan (or if you don't have one, write down your regular meals and do a quick inventory of your refrigerator and freezer).
Identify any processed meats you eat.
For each one, find a whole, real food substitute.
Don't forget eating out. Whether fast food or sit down, you may need to make some changes.
Look at your child's school menu and find ways to supplement their meals with healthy options.
Choose one change to make the next time you go grocery shopping.
Keep making one change at a time.


Source: 

Top 5 Benefits of Chewing Gum

History tells us that chewing gum has been a favorite pastime of people for thousands of years. In fact, the Greeks used to chew masticha, their version of the gum, made out of the resin from the mastic tree. The Mayans also made use of the sap of the sapodilla tree and made their own gum. But it was only in 1871 that a man named Thomas Adams patented a machine that produces the chewing gum we know today.
So why exactly do we chew gum, apart from the fact that it gives us something to do when we are bored? What benefits do we derive from chewing on gum? Here are 5 ways chewing gum can help you:
1. Chewing gum helps you manage your weight
A standard gum contains about 5 to 10 calories per serving. This is really low compared to other popular snack choices. Popping a piece of gum keeps you occupied and will thus stop you from eating food with higher calorie content. It suppresses your appetite, so that by the time you finish chewing, you will not be as hungry as you were before you opened a pack of gum.

2. It is a great stress reliever
Have you ever been stuck in heavy traffic? Have you ever experienced being in a ridiculously long line in a grocery store? Sometimes, in these situations, people get stressed simply because they are not doing anything except to wait for their turn. They begin to worry about the time they are wasting; they become very edgy and unable to keep still.
When you find yourself in a similar situation, chew a piece of gum and you will realize that you are chewing your worries away. This is because chewing is a physical activity where you are able to channel your frustrations.
3. It encourages you to focus
Often, athletes and soldiers are given gum to help improve their concentration and stay in the game. Also, various studies point out that gum improves memory. Those who continuously chewed gum throughout a battery of memory tests scored better than the non-gum eaters. This is why students are encouraged to chew gum whenever they are studying or taking their exams.
4. It is a great travel aid
Those who are not habitual plane travelers can find relief from ear irritation in the form of chewing gum. This is because the effects of changing air pressure are dampened by chewing gum. Also, a number of people say that chewing game reduces episodes of motion sickness.

5. It can be customized to suit various needs
Because chewing gum is a versatile product, it can made in such a way that it caters to the different needs of consumers. For instance, there are chewing gums with caffeine, so as to prevent drowsiness and give a jolt of energy to those who need it. There are also chewing gum substitutes for smoking, flavored with nicotine to help wean smokers from their nasty and self-destructive habit. Sugarless gum is also widely available, helping those with diabetes get their daily sweet fix without the guilt.

 Source:

How Does Exercise Impact Weight Loss?