Important advice on what to do if you have a stroke

September 7, 2023 by · Leave a Comment

Having had first hand experience of this ( you can read about it HERE ) you need a cool head to decide on what to do if you have a stroke as having one is like having a traffic jam in your brain. It happens when something disrupts the flow of blood to a part of your brain, similar to how a traffic jam can block the flow of cars on a road. In my case it was unexplained blurred vision when I looked into a mirror.

Here’s why it happens: Your brain needs a constant supply of blood to get oxygen and nutrients. If a blood vessel that supplies the brain gets blocked or bursts, it can lead to a stroke. Think of it like a pipe getting clogged or bursting, causing water to stop flowing or leak where it shouldn’t.

what to do if you have a stroke

 

 

 

 

 

 

 

 

 

A. TYPES OF STROKES

There are two main types of strokes:

  1. Ischemic Stroke: This is like a blockage in the brain’s blood highway. It occurs when a blood clot or fatty deposit (plaque) blocks a blood vessel, cutting off the blood supply to a part of the brain.
  2. Hemorrhagic Stroke: This is like a burst pipe in the brain. It happens when a blood vessel in the brain ruptures, causing bleeding inside the brain. The pressure from the bleeding can damage brain cells.

B. DIAGNOSIS OF A STROKE

Doctors use several methods to diagnose strokes. These methods help them determine the type of stroke, its location, and the extent of damage. Here are the primary diagnostic tools and procedures:

  • Physical Examination: The doctor will start with a physical examination and review the patient’s medical history. They will ask about symptoms, risk factors, and the time of symptom onset. This information is crucial for determining treatment options.

what to do if you have a stroke

 

 

 

 

 

 

 

 

 

  • Neurological Examination: The doctor will conduct a neurological exam to assess the patient’s brain function. This may include checking reflexes, muscle strength, coordination, and sensory perception.
  • Imaging Tests:
    • CT Scan (Computed Tomography): This is often the first imaging test performed to determine if the stroke is caused by a clot (ischemic) or bleeding (hemorrhagic). It can also show the location and size of the stroke.
    • MRI (Magnetic Resonance Imaging): An MRI provides more detailed images of the brain and can help distinguish between different types of strokes. It’s particularly useful for detecting small strokes or those in specific brain regions.
  • Blood Tests: Blood tests can help identify certain risk factors for stroke, such as high cholesterol levels, blood sugar levels, and clotting disorders.
  • Electrocardiogram (ECG or EKG): This test records the electrical activity of the heart. It can help detect irregular heart rhythms (atrial fibrillation) that may contribute to stroke risk.
  • Carotid Ultrasound: This test uses sound waves to create images of the carotid arteries in the neck. It helps assess if there is any narrowing or blockage of these arteries, which can increase the risk of stroke.
  • Cerebral Angiography: In some cases, a cerebral angiogram may be performed. It involves injecting contrast dye into blood vessels and taking X-ray images to visualize the blood vessels in the brain. This can help identify aneurysms, arteriovenous malformations, or other vascular abnormalities that may lead to stroke. This was one of the procedures that I had done after having been diagnosed with a stroke.
  • Lumbar Puncture (Spinal Tap): Although less common, a lumbar puncture may be done in certain situations to analyze the cerebrospinal fluid for signs of bleeding or infection.
  • Transesophageal Echocardiogram (TEE): This specialized ultrasound test can provide a closer look at the heart’s structures, especially if there is suspicion of a heart-related cause of stroke.

Here is a YouTube video which explains what doctors look for in different scans to determine whether a stroke has taken place.

The combination of these diagnostic tests and assessments helps doctors determine the cause and severity of the stroke, guiding them in making appropriate treatment decisions. Time is critical in stroke diagnosis and treatment, so seeking medical attention immediately when stroke symptoms are suspected is crucial for the best possible outcome.

C.  CURE FOR A STROKE

As for a cure, it depends on the type of stroke:

  • Ischemic Stroke: In many cases, doctors can give medication called “clot-busters” to dissolve the clot and restore blood flow. They might also recommend procedures like a thrombectomy to physically remove the clot. Long-term treatment may involve medications and lifestyle changes to prevent future strokes.
  • Hemorrhagic Stroke: Treating this type of stroke usually involves stopping the bleeding and reducing pressure in the brain. Surgery may be needed to repair the damaged blood vessel or remove blood clots. Medications and other treatments may also be used to manage symptoms and prevent complications.

As a result of the medical tests that that were performed on me I was fortunate when told that by taking 1 aspirin a day for the rest of my life I should avoid a recurrence of a stroke.

D. RECOVERY FROM A STROKE

The speed and extent of recovery after a stroke vary greatly from person to person and depend on several factors, including the type of stroke, the area of the brain affected, the severity of the damage, and the individual’s overall health and age. Recovery is typically categorized into short-term and long-term phases:

  1. Short-Term Recovery (Days to Weeks):
    • Immediate Medical Care: The first hours and days after a stroke are critical. Swift medical intervention can minimize damage and improve outcomes.
    • Acute Treatment: If the stroke is caused by a blood clot, treatments like clot-busting medication or thrombectomy may be administered to restore blood flow to the brain.
    • Hospitalization: Patients are usually closely monitored in the hospital, where healthcare professionals focus on stabilizing their condition, preventing complications, and providing early rehabilitation.
    • Physical and Occupational Therapy: In the acute phase, stroke survivors often begin physical and occupational therapy to regain basic motor skills and independence.
  2. Long-Term Recovery (Months to Years):
    • Rehabilitation: Stroke survivors typically continue rehabilitation after leaving the hospital. This may involve physical therapy, occupational therapy, speech therapy, and sometimes recreational therapy.
    • Adaptive Strategies: Patients and their families learn to adapt to any permanent disabilities. This may include using mobility aids, assistive devices, or making home modifications for safety.
    • Medications: Some individuals may need long-term medications to manage stroke-related conditions like high blood pressure, high cholesterol, or diabetes.
    • Lifestyle Changes: Lifestyle modifications such as a healthy diet, regular exercise, smoking cessation, and alcohol moderation can significantly impact recovery and reduce the risk of future strokes.
    • Emotional Support: Stroke survivors may experience emotional challenges such as depression, anxiety, or changes in personality. Support from mental health professionals and support groups can be beneficial.
    • Continued Improvement: Recovery can continue for months or even years after a stroke. Many people see significant gains in their abilities and quality of life over time.

It’s important to note that not all stroke survivors experience the same level of recovery. Some may recover fully and regain their previous level of functioning, while others may have long-lasting disabilities. The key factors that influence recovery include the extent of brain damage, the availability and intensity of rehabilitation, and the individual’s motivation and support system.

Early intervention and ongoing rehabilitation play a crucial role in improving outcomes after a stroke. Setting realistic goals and working closely with healthcare professionals can help stroke survivors maximize their recovery potential. Patience, perseverance, and a positive attitude also contribute to the journey of recovery.

E. CONCLUSION

It’s important to remember that getting medical help quickly is crucial when determining what to do if you have a stroke. Time is of the essence because the longer the brain is deprived of blood and oxygen, the more damage can occur. So, if you suspect someone is having a stroke, call 911 or emergency services immediately. Strokes can be very serious, but with prompt medical attention and rehabilitation, many people can recover and regain their quality of life to some extent.

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Balance And Harmony Health Tips

February 10, 2014 by · Leave a Comment

As a lover of music I fіnd mуѕеlf соntіnuаllу drаwn tо аѕѕосіаtіng hаrmоnу іn аnу аrеа оf lіfе tо muѕіс. In а tурісаl сhоіr, thеrе аrе fоur (4) рrіnсіраl vоісе tуреѕ – Sорrаnо, Altо, Tеnоr & Bаѕѕ – аnd аll аrе nесеѕѕаrу tо brіng full tоnаl quаlіtу аnd hаrmоnу tо thе сhоіr. Wе аll hаvе а mіnd, а bоdу аnd а ѕріrіt. It ѕhоuld thеrеfоrе ѕеrvе аѕ nо ѕurрrіѕе thаt, іn оrdеr tо асhіеvе tоtаl hеаlth аnd wеllnеѕѕ, wе nееd tо tаkе саrе оf аll thrее (3) раrtѕ оf оurѕеlvеѕ – mіnd, bоdу аnd ѕріrіt. Dоn’t fосuѕ оn аnу оnе раrt tо thе dіѕаdvаntаgе оf thе оthеrѕ, ѕіnсе аll аrе rеquіrеd for ‘balance and harmony‘ in life.

balance and harmony

Here are 7 tips to achieve balance and harmony in life:-

Tір 1 fосuѕеѕ оn уоur ѕріrіtuаl hеаlth. Tірѕ 2, 3 аnd 4 fосuѕ оn уоur рhуѕісаl hеаlth. Tірѕ 5 аnd 6 fосuѕ оn уоur еmоtіоnаl hеаlth. Thе fіnаl balance and harmony tір, Tір 7, fосuѕеѕ оn а frеquеntlу оvеrlооkеd аrеа, уоur mеntаl hеаlth.

1. Dеdісаtе 30 mіnutеѕ tо Gоd еасh dау іn рrауеr, rеflесtіоn аnd thаnkѕgіvіng.

Evеrу dау уоu аrе blеѕѕеd wіth 1440 mіnutеѕ tо lіvе уоur lіfе. Thіrtу (30) mіnutеѕ оnlу аmоunt tо а mеrе 2% оf уоur еntіrе dау. Gоd, thе gіvеr оf lіfе, dеѕеrvеѕ ѕоmе оf уоur dау. Rеаd аnd rеflесt wіth dаіlу dеvоtіоnаlѕ, ѕріrіtuаl аnd/ оr rеlіgіоuѕ bооkѕ (Hоlу Bіblе, Qur’аn, Tоrаh, Trіріtаkа, Bhаgаvаd-Gіtа, Tао-tе-Chіng, Bооkѕ оf L. Rоn Hubbаrd оr оthеr ѕасrеd tеxtѕ). Thіѕ wіll іnсrеаѕе уоur knоwlеdgе оf уоur rеlіgіоn, ѕtrеngthеn уоur ѕріrіt, іmрrоvе уоur реrѕоnаl rеlаtіоnѕhір wіth Gоd, іmрrоvе уоur rеlаtіоnѕhір wіth уоur fеllоw humаn bеіngѕ, hеlр уоu wіth уоur dаіlу lіvіng аnd brіng уоu іnnеr реасе.

2. Kеер Phуѕісаllу Fіt.

Thе kеу tо асhіеvіng рhуѕісаl fіtnеѕѕ іѕ рауіng аttеntіоn tо еxеrсіѕеѕ thаt ѕtrеngthеn уоur соrе muѕсlеѕ. Yоur соrе muѕсlеѕ аrе аll thоѕе vаrіеd muѕсlеѕ іn уоur сhеѕt, аbdоmеn, uрреr bасk, lоwеr bасk аnd ѕіdеѕ. Thеrе аrе ѕеvеrаl bеnеfіtѕ tо bе dеrіvеd frоm а ѕtrоng соrе – а flаt ѕtоmасh, а ѕtrоng bасk, gооd роѕturе, rеduсеd ѕtrаіn оn thе ѕріnе, еffесtіvе trаnѕfеr оf роwеr tо уоur аrmѕ аnd lеgѕ tо lіft, mоvе оr саrrу ѕtuff аrоund, grеаtеr mеntаl аlеrtnеѕѕ, grеаtеr flеxіbіlіtу аnd а gооd hеаrt.

3. Eаt Nutrіtіоuѕ аnd Hеаlthу Fооd.

Thеrе іѕ а wіdеlу сіrсulаtеd mуth thаt fооdѕ thаt аrе nutrіtіоuѕ аnd hеаlthу аrе nоt tаѕtу. Lіkе I іndісаtеd, іt іѕ а mуth аnd thе bеѕt wау tо еnѕurе thаt уоur fооd іntаkе іѕ hеаlthу, nutrіtіоuѕ аnd thаt уоu аrе gеttіng аll оf thе rеquіrеd vіtаmіnѕ аnd nutrіеntѕ thаt уоur bоdу nееdѕ іѕ bу:

 (а) Eаtіng frоm thе 5 mајоr fооd grоuрѕ еасh dау – Grаіnѕ, Vеgеtаblеѕ, Fruіtѕ, Mіlk, Mеаt & Bеаnѕ.

 (b) Eаtіng а “rаіnbоw dіеt”, thаt іѕ, оnе thаt соntаіnѕ аѕ mаnу, іf nоt аll, оf thе соlоurѕ оf thе rаіnbоw – Rеd, Orаngе, Yеllоw, Grееn, Bluе, Indіgо аnd Purрlе. Eасh fооd соlоur рrоvіdеѕ а dіffеrеnt ѕеt оf vіtаmіnѕ аnd mісrо-nutrіеntѕ. Fоr еxаmрlе, grееn fооdѕ ѕuсh аѕ ѕріnасh, аrе а gооd ѕоurсе оf Vіtаmіn A, Fоlіс Aсіd, Vіtаmіn C, Mаgnеѕіum аnd Irоn. Rеgulаr соnѕumрtіоn оf Sріnасh fіghtѕ Anаеmіа аnd іmрrоvеѕ еуеѕіght.

 (с) Uѕіng а gооd multі-vіtаmіn ѕuррlеmеnt, tо ѕаtіѕfу аnу nutrіtіоnаl dеfісіеnсіеѕ уоu mау hаvе.

 (d) Drіnkіng уоur rесоmmеndеd еіght (8) glаѕѕеѕ оf wаtеr еасh dау. Drіnk оnе (1) glаѕѕ аt vаrіоuѕ іntеrvаlѕ thrоughоut thе dау tо аѕѕіѕt уоur bоdу іn thе еffісіеnt еlіmіnаtіоn оf wаѕtе аnd tоxіnѕ.

 4. Tаkе Gооd Cаrе оf Yоur Skіn.

Yоur ѕkіn ѕеrvеѕ fоur (4) рrіnсіраl funсtіоnѕ аѕ fоllоwѕ:

 і. Prоtесtіоn frоm еxtеrnаl еlеmеntѕ.

 іі. A ѕоrt оf ѕеnѕоr wіth nеrvе еndіngѕ thаt саuѕе уоu tо rеасt аррrорrіаtеlу tо раіn, hеаt, соld, tоuсh, рrеѕѕurе, vіbrаtіоn аnd tіѕѕuе іnјurу.

 ііі. A hеаt rеgulаtоr thаt ассоrdіnglу рumрѕ blооd tо уоur ѕkіn’ѕ ѕurfасе оr rеduсеѕ blооd flоw.

 іv. Yоur lаrgеѕt wаѕtе еlіmіnаtоr (ѕurfасе wіѕе) thrоugh ѕwеаtіng оr реrѕріrіng.

 Addіtіоnаllу, аѕ уоu аgе, уоur ѕkіn nаturаllу bесоmеѕ drіеr, lеѕѕ еlаѕtіс аnd рrоduсеѕ mоrе wrіnklеѕ. Hоwеvеr, уоu саn ѕіgnіfісаntlу ѕlоw dоwn thіѕ аgіng оf уоur ѕkіn аnd hеlр уоur ѕkіn іn іtѕ еlіmіnаtіоn рrосеѕѕ bу kееріng уоur ѕkіn соntіnuоuѕlу mоіѕt аnd hуdrаtеd thrоugh thе fоllоwіng ѕіmрlе ѕkіn саrе rоutіnе.

Skіn Cаrе Rоutіnе

Drіnk рlеntу оf wаtеr; 8 glаѕѕеѕ еасh dау. Eаt lооkѕ оf уеllоw аnd оrаngе fruіtѕ whісh рrоvіdе Vіtаmіn A. Tаkе а gооd Vіtаmіn E ѕuррlеmеnt. Eаt сuсumbеrѕ, whісh ѕuррlу ѕulрhur – а trасе еlеmеnt thаt іѕ nесеѕѕаrу fоr hеаlthу ѕkіn!! Alѕо uѕе wаtеr-bаѕеd mоіѕturіzіng сrеаmѕ оr оlіvе оіl оn thе ѕkіn, іmmеdіаtеlу аftеr bаthіng tо kеер mоіѕturе lосkеd іntо уоur ѕkіn.

5. Tаkе а 30-mіnutе “tіmе-оut” аt lеаѕt оnсе а wееk.

I knоw thіѕ ѕоundѕ еаѕіеr ѕаіd thаn dоnе, еѕресіаllу іf уоu hаvе сhіldrеn оr tаkе саrе оf еldеrlу раrеntѕ оr rеlаtіvеѕ. Sо lеt’ѕ lооk аt іt frоm а dіffеrеnt аnglе. If уоu ѕuddеnlу bесаmе vеrу іll оr dіеd, Gоd fоrbіd, thе сhіldrеn аnd rеlаtіvеѕ wоuld bе ѕоmеhоw tаkеn саrе оf. Mауbе nоt аѕ wеll аѕ уоu, уеѕ, but thеу wоuld mаnаgе. Wеll іn оrdеr tо еnѕurе thаt уоu аrе аrоund lоng еnоugh tо рrоvіdе thе bеѕt соntіnuоuѕ саrе, thе wау уоu аlоnе саn dо іt, іѕ tо TAKE A BREAK!!! Fіnd уоur rеlаxіng ѕрасе: tаkе а wаlk оn thе bеасh оr іn thе раrk whіlе lіѕtеnіng tо nаturе оr muѕіс оn уоur іPоd; rеlаx оn уоur bеd lіѕtеnіng tо muѕіс; сurl uр іn уоur fаvоurіtе сhаіr wіth а сuр оf tеа оr сhосоlаtе аnd rеаd а gооd bооk; ѕіt оn а раrk bеnсh аnd wаtсh реорlе раѕѕ bу… оr whаtеvеr еlѕе rеlаxеѕ уоu like Yoga or meditation. Thіѕ wіll сlеаr уоur hеаd аnd gіvе уоu rеnеwеd еnеrgу tо gо аgаіn.

6. Prасtісе Cоntеntmеnt

In thе nаturаl еbb аnd flоw оf lіfе аnd lіvіng, thеrе аrе hіgh роіntѕ аnd lоw роіntѕ, ѕеаѕоnѕ оf рlеntу аnd ѕеаѕоnѕ оf ѕсаrсіtу. Hарріnеѕѕ іѕ nоt dеrіvеd frоm thе аbundаnсе, numbеr оr tуре оf mаtеrіаl thіngѕ wе hаvе. Thаt’ѕ whу wе ѕоmеtіmеѕ ѕее еxаmрlеѕ оf mіllіоnаіrеѕ whо аrе drug аddісtѕ оr аlсоhоlісѕ. Addеd tо thаt, thеrе іѕ thе “Lаw оf Dіmіnіѕhіng Rеturnѕ”. Whаt thіѕ bаѕісаllу ѕауѕ іѕ thаt thе mоrе wе gеt оf ѕоmеthіng uр tо а сеrtаіn роіnt, thе lеѕѕ lіkеlу thе аddеd quаntіtіеѕ оf thаt thіng іѕ gоіng tо іnсrеаѕе оur hарріnеѕѕ quоtа. It’ѕ lіkе, іf I gоt оnе (1) Lаmbоrghіnі – I аm оn а hіgh, ѕummеrѕаultѕ саn’t еxрrеѕѕ mу hарріnеѕѕ, I соuld hug еvеrуbоdу I mееt. If I gоt twо (2) mоrе Lаmbоrghіnіѕ – wеll thаt’ѕ оk. I mеаn I rеаllу wоn’t fееl аѕ еuрhоrіс аѕ thаt fіrѕt tіmе аnd іn аnу саѕе, hоw mаnу саn I drіvе аt аnу оnе tіmе?

Cоntеntmеnt іѕ thе аbіlіtу tо bе hарру іn bоth thе ѕраrѕе аnd аbundаnt ѕеаѕоnѕ оf оur lіvеѕ аnd іt іѕ nоt dереndеnt оn оur сіrсumѕtаnсеѕ. Wе nееd tо dеvеlор thіѕ ѕріrіt оf соntеntmеnt іn оrdеr tо роѕіtіvеlу соntrіbutе tо оur оvеrаll hеаlth, hарріnеѕѕ аnd wеll-bеіng. Thіѕ dоеѕ nоt mеаn thаt wе ѕhоuld nоt ѕtrіvе fоr bеttеr but іt mеаnѕ thаt lіkе thе оld Wеѕt Indіаn ѕау gоеѕ, “Wе ѕhоuldn’t hаng оur hаtѕ whеrе оur hаndѕ саn’t rеасh”, іn оrdеr tо kеер uр wіth thе Jоnеѕ’.

7. Tаkе thе Cаrе оf Yоur Mіnd Sеrіоuѕlу.

Strеѕѕ аnd Dерrеѕѕіоn аrе twо (2) оf thе bіggеѕt thіеvеѕ оf mеntаl аnd еmоtіоnаl hеаlth, glоbаllу. Nоt оnlу аrе thеу glоbаllу рrеvаlеnt but thеу аlѕо lеаd tо mоrе ѕеrіоuѕ mеntаl рrоblеmѕ ѕuсh аѕ Dеmеntіа, Alzhеіmеr’ѕ, Suісіdе аnd Inѕаnіtу.

In fасt,  ” Thе Wоrld Hеаlth Orgаnіzаtіоn еѕtіmаtеѕ thаt mоrе thаn 450 mіllіоn реорlе [wоrldwіdе] ѕuffеr frоm mеntаl dіѕоrdеrѕ, аnd а nеw rероrt bу thе Wоrld Eсоnоmіс Fоrum fіgurеѕ thе аnnuаl glоbаl соѕtѕ оf mеntаl аnd nеurоlоgісаl іllnеѕѕеѕ аt $2.5 trіllіоn. Thаt іѕ thrее tіmеѕ thе есоnоmіс соѕt оf hеаrt dіѕеаѕе ‘Glоbаl mеntаl hеаlth іѕѕuеѕ wоеfullу оvеrlооkеd’, Publіс Rаdіо Intеrnаtіоnаl.”

Take stock of what is most important to you in your life and what makes you the most happy. Too often in the western world there is much focus on amassing material wealth as being the most important thing in life. However striving for material gains at the expense of everything else can bring severe imbalance into your life and can certainly cause a lot of stress and depression if your expectations are too high. The right balance in all aspects of you life is what is important to achieve harmony, health and wellness.

CONCLUSION

As you can see from the above the steps that you need to take to achieve balance and harmony in life  for health and wellness are quite easy to follow. I hope that you have enjoyed reading it and I would welcome any comments.

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia,6057

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Filed Under: Health and Wellness, health tips · Tagged: , , ,

Aerobic Exercises To Lose Weight

February 28, 2013 by · 3 Comments

Faced with the ever increasing publicity over the dangers of having too much body fat, people who are obese are now beginning to realize that they really need to lose weight  to avoid the hazards that obesity brings to their overall health and well-being. To lose weight they need to achieve a calorie deficit by burning more calories than they take in from eating food. A sensible approach for them to achieve this is to carry out activities that burn large amounts of calories as well as adopting a calorie controlled diet to help reduce surplus weight. As an example simple activities such as gentle paced jogging for 30 minutes can lose you up to 300 calories which could put a sizable dent in your daily calorie reduction target. Here are some guidelines on aerobic exercises to lose weight.

aerobic exercises

 

WHAT ARE AEROBIC EXERCISES TO LOSE WEIGHT?

The American College of Sports Medicine  (ACSM) defines aerobic exercise as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a form of exercise that puts an extra load on the heart and lungs and causes them to work harder than at rest.

Activities such as walking, jogging, swimming are commonly regarded as the easiest ways to do daily exercise. It is however important to note that, people who are planning on doing exercises to lose weight should also seek advice from their medical practitioner before engaging in them which could exacerbate current medical conditions, particularly if they are not used to regular exercise.

 

WHAT ARE THE BENEFITS OF AEROBIC EXERCISES TO LOSE WEIGHT?

There are many benefits of aerobic exercise.To name a few they include healthy changes to the body such as reduced cholesterol and blood pressure, increased metabolism,reduction in body fat and improved muscular endurance. Furthermore aerobic activities strengthen the heart and lungs, making them more efficient and durable, thereby improving quality and quantity of life. Aerobic exercise not only lengthens your life,span but also gives you more energy to live it to the fullest extent. It also improves the strength of your bones, ligaments and tendons, thereby allowing your body to use fats and sugars more efficiently for ‘controlling body weight’ In addition these exercises burn lots of calories and have an important role in reducing the start and symptoms of aging and illness. It also reduces your risk to getting diseases such as heart disease, vascular disease and diabetes. Finally worldwide research has discovered that aerobic exercises reduces stress in people and wards off depression as it raises self-esteem and physical awareness.

 

WHERE TO CARRY OUT AEROBIC EXERCISES TO LOSE WEIGHT?

 

1. HOMEexercises to lose weight

You don’t need to go out and join a gym and pay huge membership fees each month to get the aerobic exercise you need for controlling body weight. Also you don’t need expensive equipment to give your body an effective workout. All you need to do is use what you have in your house, and work out in the comfort of your home. You will generally feel more motivated to keep up an exercise program when you are in familiar surroundings at home.

Simple health and fitness exercises such as these will ensure that you get an effective workout – walking, step exercises, pushups, jogging in place, jumping jacks, crunches, squats, leg lifts, dancing and light weight lifting.

 

 

2. OUTDOORS

outdoor aerobic exercises

Just by taking a few extra brisk walks can be enough to improve your fitness levels and receive the benefits of aerobic exercise. However it is important that you do exert yourself during these walks so that your heart rate is increased and you breathe faster from the exercise workout to get the required health benefits.

Other good forms of aerobic exercise for getting a lean body and controlling body weight are running, jogging or cycling.

It is an indisputable fact that  any exercise is better than no exercise at all for controlling body weight.  However whilst outdoor team sports would generally be regarded as giving one an effective aerobic workout they can be ineffective due to the fact that although they involve periods where large amounts of energy is used up, these are often followed by periods of activity where the heart rate is allowed to drop.

The key to getting the  real benefits from aerobic exercise comes from constant movement.

aerobic exercises at the gym

 

3. AT THE GYM

There are many varieties of aerobic exercise activities that your local gym can provide you with using their equipment. These include treadmills, rowing machines, cross trainers and exercise bikes, which you can just switch on to get started on your aerobic workout. A good plan for an effective workout for controlling body weight at the gym is to try out different aerobic equipment machines and at different speeds/levels of resistance.  The reason for this is that your body can get used to a standard routine and after a number of similar workouts the same routine will not work your heart and lungs as effectively as it once did.

There are also many gyms who provide classes for people who prefer to work out as part of a group. They provide trained instructors, to enable you to get the best out of your workout, who lead exercise classes such as such as step aerobics, Zumba, body pump and different types of dance.

Swimming at the gym’s pool is also a very effective cardiovascular activity as part of an aerobic exercise program. It is usually very suitable for those who have had injuries or problems with muscles or joints.

HOW OFTEN SHOULD YOU CARRY OUT THESE EXERCISES?

As a general guidance to obtain good cardi0 fitness levels and ‘for controlling body weight‘ it is recommended that you should exercise 3 to 5 times a week and for 30-60 minutes each time, which doesn’t include time for the warming up at the start of each workout and the cooling down at the end.

Your main goal  is to ensure that your heart and lungs are worked hard enough and also for long enough to achieve the benefits of aerobic exercise but not to the extent that you run the risk of receiving injury. The test of whether you have achieved the proper level of workout is that you should be out of breath but still be able to speak easily at the conclusion of the workout.

Moderation is the key to success.Start slowly at the outset and know your limits, particularly if you have been inactive for some time. If a half an hour workout for controlling body weight feels like too much for you at the beginning, start with 10 minute sessions for the first week then gradually increase that up to 15 or 20 minute sessions the next week and so on until you feel at ease for exercising for longer.

FINALLY …..

 

It is very important that you listen to what your body is telling you. Whilst you can expect your muscles will get tired from physical exertion from aerobic exercises to lose weight, if they or your joints start to feel sore or your breathing starts becoming uncomfortable or labored  slow down or stop altogether to ensure that you are in a fit enough state for your next session. Don’t allow yourself to get dehydrated and drink lots of fluids, preferably water rather than energy drinks. The reason for this is that dehydration makes a person lose appetite and can in turn cause too much weight loss to the detriment of one’s overall health. Carry a water bottle with you at all times!

For more health tips on how to achieve a lean looking body check out the Get Lean Program

jk1Keep fit and enjoy a happy, healthy lifestyle.

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia,6057

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How To Lose Stomach Fat Health Tips

January 12, 2013 by · Leave a Comment

Why is it these days that a high percentage of the population have too much stomach fat making them serious health risk candidates? Usually the first thoughts that people have is that their extra belly fat is simply ugly, is covering up their abdominal muscles from being seen, and makes them very self conscious about showing off their body. These people should take a hard look at themselves, acknowledge that they have a serious health problem and take professional advice on how to lose stomach fat.

how to lose stomach fat

Unfortunately, what most people don’t seem to realize is that too much stomach fat in particular, is not only unsightly, but is also a very dangerous risk factor to your health. There have been numerous scientific researches carried out that have concluded that although it is generally unhealthy to have excess body fat throughout your body, it is also highly dangerous to have excess belly fat.

These are the important matters to consider when deciding how to lose stomach fat:-

1. THE DIFFERENCES BETWEEN TYPES OF STOMACH FAT

It is important to note that here are two types of fat that you have in your abdominal area. The first is the one that covers up your abdominal muscles fromhow to lose stomach fat being seen which is called subcutaneous fat and lies directly below the skin and on top of the abdominal muscles. The second type of fat that you have in your abdominal region is called visceral fat which lies deeper in the abdomen under your muscles and around your organs. This visceral fat also gives certain men that unsightly “beer gut” appearance where their belly juts out excessively but at the same time, also feels somewhat firm if you push on it.

2. WHY ONE TYPE IS WORSE THAN THE OTHER

It should be pointed out at this stage that both subcutaneous fat and visceral fat in the belly region are serious health risk factors, but scientific research has shown that having too much visceral fat is far more dangerous than the subcutaneous type. It is important not to be complacent though if you believe you only have the latter type as both of them greatly increase the risk your risk of developing chronic health issues such as heart disease, diabetes, elevated blood pressure, potential stroke, breathing difficulties through sleep apnea, various types of cancer, and other wasting diseases. One of the reasons why visceral fat is particularly dangerous for one’s health is that it apparently releases more inflammatory particles into your body’s system on a regular basis.

3. WHAT NEEDS TO BE CONSIDERED TO ELIMINATE BAD FAT

It is very important to realize is that you will need to take professional advice on how to lose stomach fat regarding what is a suitable effective exercise program for you as just any old exercise program won’t necessarily get the results you want. Most people that try getting into a good exercise workout routine are NOT exercising effectively enough to really stimulate the loss of that stubborn stomach fat.
If you really care about the quality of your life and your loved ones as well as your fitness levels, avoiding having too much stomach fat should be high up in your list of priorities! There’s no two ways about it. Of course, a side benefit of eventually ridding yourself of all of that excessive ugly belly fat is that your stomach will grow trimmer, and if you lose enough fat, you will be able to visibly see those highly desirable abs that everyone seeks.
So what is the solution on how to lose stomach fat? Tell me is there really a genuine solution beyond all of the gimmicky promises and hyped up guarantees that you see every day in ads and on commercials for “just discovered miracle” fat reduction products?

I want to make one thing perfectly clear here and that is there is NEVER a quick fix solution. You won’t find pills or supplements of any kind that will help you speedily lose stomach fat. Plus, none of those current state of the art gimmicky abdominal rockers, rollers, or belts will help get rid of belly fat either. It is just not possible to reduce your stomach fat by using any of these worthless items. That is not the way to go!

4. THE SOLUTION ON HOW TO LOSE STOMACH FAT

You will discover that the ONLY sure way to consistently lose your belly fat and keep it off permanently is to combine a highly nutritious diet full of good unprocessed natural foods with a well designed exercise program that stimulates the necessary hormonal and metabolic actions within your body. Both the amount and type of food you eat as well as your exercise program are important if you are to trim your body and lose weight.

A particular research study has shown what happens when you divide trial participants between a diet-only group and an exercise AND diet combined group. Although both groups in this study achieved good progress, the diet-only group lost considerably LESS belly fat than the diet and exercise combined group.

Now it is very important to realize is that you will need to take proper advice on what is a suitable effective exercise program for you as just any old exercise program won’t necessarily get the results you want. Most people that try getting into a good exercise workout routine are NOT exercising effectively enough to really stimulate the loss of that stubborn belly fat and as research has shown ‘too much stomach fat‘ is a serious health risk.

The problem these days is that too many people will choose typically boring and ineffective cardiovascular routines, add some weight training together with abdominal crunches and side bends, and believe that these exercises are useful for reducing their belly fat. Ultimately they become very frustrated and disillusioned after weeks or months of this routine with no results and are puzzled at what went wrong for them.

5. WHAT YOU NEED TO DO NOW TO REDUCE STOMACH FAT LEVELS

Well, the good news comes from a highly regarded nutritionist and fitness expert who has spent over 10 years researching this topic, by analyzing the science, and applying it to himself as well as to thousands of his clients from all over the globe to see what really works to really stimulate belly fat loss. His wish is to help you get success in finally ridding yourself of too much stomach fat that is not only hideous, but also highly dangerous for your health.

Don’t delay taking action to stop allowing that hideous belly fat to kill off your self confidence as well as putting you at risk of getting life threatening illness.

The trouble with most people and the main reason why they fail in their fitness objectives is that they initially have good intentions to adopt a new healthy lifestyle, but after a few weeks or months, they decide it is all too hard for them and they revert back to their old bad habits which caused them to have surplus body fat in the first place.

You can get a much more detailed advice on this how to lose stomach fat problem by reading the very useful information in the free report ‘Fat burning Kitchen’ below. Click on the link below to get access to the report.

CLICK HERE

jk1Keep fit and enjoy a happy, healthy lifestyle.

James Kelly

http://www.learnhandyhealthandwellnesstips.com

High Wycombe, Western Australia,6057

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What Not To Eat To Lose Weight

August 7, 2012 by · 3 Comments

It is true that everyone gets excited about a lot of things, but seldom have I ever met anyone who is overjoyed at being overweight. I have however, come across many people who are sick and tired of the up and down roller coaster of so-called ‘healthy’ meal plans to shed weight. Unfortunately, rather than dealing with more dieting disappointments, a lot of these people come to the conclusion that they are fated to being ‘larger’ than normal. To accept defeat in this way and deciding to spend the rest of their days (unhappily) overweight is NO WAY TO LIVE! Making such a decision can make you lose your self-esteem completely as well as shortening your life span. Let’s face it you owe it to yourself and your loved ones to reassess the lifestyle you have led to make yourself so unhealthy and if it is due to unhealthy eating habits to find out what not to eat to lose weight.

what not to eat to lose weight

Realistically there is no magic formula to ‘lose weight‘ – if there were, everybody would be slim. As the saying goes ‘ You are what you eat’ and therefore it is most important that if you want to be successful in losing weight you must take stock of what you are eating and know what not to eat to lose weight.

WHAT NOT TO EAT TO LOSE WEIGHT

1. Say NO to Processed Foods!

In this busy world where many people don’t want to spend lots of time preparing healthy nutritious meals they often choose processed foods instead which are cheap, convenient and easy to prepare. Unfortunately, processed foods are bad for your health. You wouldn’t think so by watching those hundreds of hyped up television ads you see each day. As processed foods manufacturers are most unlikely to give you the truth on the ingredients they use in processed foods, I’ll give you some facts that they wouldn’t want you to know about.

To start with let us look at trans fat. Trans fats seemed like such a good thing once, enhancing the flavor, texture, and shelf life of many processed foods — from cookies to frozen pizza. Unfortunately, they come with a health risk. Trans fatty foods tantalize your taste buds, then travel through your digestive system to your arteries, where they turn to sludge. This food ingredient lowers good cholesterol, raises bad cholesterol, and can increase your risk of getting cardiovascular disease. As heart disease is rated as one of the leading killers of men and women, trans fat is one ingredient you want to completely avoid.

what not to eat to lose weight

Wondering where that double chin came from? The high fructose corn syrup used in some of your favorite processed foods could be partially to blame. There has been a lot of publicity about that ingredient recently as it is believed to be a major factor in the ever increasing levels of obesity.

As for the chemicals manufacturers use in processed foods. If I even tried to name some of these chemicals, I’d be tongue tied for days. You would also probably think I was reading the label on a can of insect spray instead of the ingredients used in your favourite microwave meal!

2. Say NO to Sugar!

Let’s have a look at some statistics. These days the average person eats about 150 pounds of sugar a year. Considering that sugar is just about in almost everything you eat, you can easily be eating loads of it without even being aware of it!. So what’s the problem? There aren’t enough hours in the day for me to tell you about all the damage sugar can do to your health. However, here is a brief summary. There is nothing but empty calories in sugar. When you eat this sweetener, a large chunk of it gets stored in the body as fat. If one of your life’s aims is to slim down, eating loads of sugar laden foods isn’t going to help you.

what not to eat to lose weight

At its worst sugar can also depress the immune system, raise your risk of osteoporosis, contribute to heart disease, feed cancer cells, and make you look weak and infirm.

3. Say NO to Artificial Sweeteners!

There is something you should know before you run out to your local food store and stock your fridge with those zero-calorie diet drinks. You should be aware that the artificial sweeteners that are used in diet drinks and other low-calorie products are laboratory created. Yes, you heard me correctly – the ingredients are mixed up in a laboratory resembling something out of a Frankenstein movie!

what not to eat to lose weight

Unfortunately these chemical sweeteners can cause or contribute to a whole range of neuro psychiatric disorders and chronic illnesses such as vertigo, memory loss, Alzheimer’s, mood changes, brain tumours depression, anxiety, migraines, panic attacks, – and the list goes on! Don’t think for one moment that you are going to shed a few pounds using artificial sweeteners! All that these sweeteners do is stimulate your appetite and make you eat even more food.

When diet after diet after diet fails to deliver results, it can certainly make you want to give up. However you owe it to yourself and to your family to try to live the healthiest life possible. The main contributors to weight gain are processed foods, sugar and artificial sweeteners. When you take these foods away from your diet, your chances of losing weight are greatly improved.

Check out the report link below to get some useful health and wellness tips and also make dieting disappointments a thing of the past and discover what not to eat to lose weight. The information contained in it will give you all the tools you need to produce effective healthy meal plans to enable you to lose weight and live much more healthier.

WATCH REPORT HERE

 

healthKeep fit and enjoy a happy, healthy lifestyle.

James Kelly

http://www.learnhandyhealthandwellnesstips.com

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High Wycombe, Western Australia,6057

Filed Under: avoid eating these foods, Health and Wellness, health and wellness tips, health tips, healthy diet schedule, lose weight · Tagged: , , , , , , , , , ,
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