Welcome To Health And Fitness Blog

As someone who is very dedicated in their weight training, you always aim to broaden your knowledge on the field to achieve the best possible results for yourself.  This means you will no doubt come across the mention of supplements, to take alongside your training.   The other recurring thing you will see is the importance of protein in your diet.  This is where whey protein comes in.

Whey is a natural product (a bi-product of cheese) and is available in the bodybuilding world as whey protein powder.  This powder is then mixed with water or milk to take as a supplement.  A common question, certainly one I thought to myself when I first started, is when to take it?  Whey powder can be taken at various times, on workout days and also rest days.  On workout days it can be taken twice, both pre and post workout.  Pre workout is usually a lower dose, roughly around 10 grams.  This dose can prolong muscle activity whilst training.  The larger dose, approximately 40 grams is taken post workout.  Here, it begins to help muscle repair and growth, as it does when taken on rest days.  The rest day dose is around 20g grams.

Approximately 30% of your daily food intake take should be protein and whey is a great source for this and is quickly absorbed into the body, which is another reason why it is so effective pre and post workout.  Whey protein then however is not the best source of protein to take for overnight benefits as it is quickly absorbed and short acting.  A slower absorbed protein, for instance Casein Protein, would be better for this.  Whey should also not be used as a replacement source of protein, just an extra alongside natural sources.

Supplements are very important with weight lifting or training, if you are looking for muscular hypertrophy (or muscle growth).  Do your research though and do always check manufacturer’s labels for special dietary advice and for how much protein is being delivered per scoop.  This is important, as brands can vary, as can the delivery method i.e. there will be more protein available if it is taken with milk rather than water.

I wish you all successful training and hope you reach your goals.

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Wondering how people can use their own ability to heal themselves without using any medication? It is easy. Control your mind.

Our mind is divided into conscious and subconcious. Whatever information created in subconcious mind will be reflect on conscious mind. For example, if you think you can heal yourself in some disease condition, your subconcious mind will be creating an environment for you to feel good in that condition and your consious mind will develop the ability of healing.

If so, why people need to go to the clinic/hospital to get the treatment for their diseases? This is because in order for us to have the ability to heal ourself, we have to train our conscious and subconscious mind. Always practise to be calm and harmony. Then, your subconcious mind will feel better and make you feel better consciously.

Therefore, do not ignore your mind’s ability to heal yourself. However, take note that the best way to keep healthy still controlling your diet, change your life style and enjoy your everyday life!

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What tests you can have to monitor your diabetes condition? The following are the quick tips from America Diabetes Association:

• Get your A1c tested at least twice a year.
You may need it checked more often if you are not at your goal or if your treatment changes.
• Get a dilated eye exam every year.
Your doctor will use eye drops to see the back of the eye. If you’ve had normal exams in the past, you may need exams less often (every two to three years).
• Have your blood pressure checked at every diabetes visit.
High blood pressure damages your blood vessels. This raises your risk for stroke, heart disease, and kidney and eye problems.
• Get a blood cholesterol test at least once a year.
High cholesterol can cause heart problems. You may need frequent testing to reach your goal.
• Check your feet every day and get a complete foot exam at least once a year.
Your doctor should check your feet at every visit if you have nerve damage

Life healthier with diabetes!

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Diabetes is a silent killer. You never know what is happening in your body until you have reached critical point where your body starts to give you signals of diabetes. As a result, you will develop serious symptoms for diabetes.

Definitely early detection of diabetes is the best way to avoid its complication. The standard  tests for diabetes are the Fasting Plasma Glucose Test and the Oral Glucose Tolerance Test.

Besides, take note of the signs and symptoms of diabetes. Ask yourself these questions, are you visiting the bathroom much more lately? Does it seem like you urinate all day long? Urination becomes more frequent when there is too much glucose in the blood.

Another sign for diabetes is that you feel like can’t get enogh water and you’re drinking much more than usual. Due to the high concentration of glucose in the blood, your body is pulling extra water out of your blood and you are running to the washroom more, you will become dehydrated and feel the need to drink more to replace the water that you are losing.

Glucose from the food we eat travels into the bloodstream where your pancreas produces insulin to help in transition of the glucose into the cells of your body. The cells use it to produce the energy we need to live. In diabetes cases, the glucose stays outside the cells in the bloodstream. The cells cannot get the energy and you feel tired and run down.

When glucose gather in the bloodstream, it will blocks the micro nerves in the body especially micro nerves at retina, nerves ending and nerves in renal. As the results, your may feel tingling or numbness in your hands, legs or feet. 

Know these signs and symptoms of diabetes is important in the early detection of diabetes cases. Remember, diabetes is better to be treated earlier before it becoming worse and spoilt your health.

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During exercise, the blood pressure and heart rate will elevated. What is the normal level for blood presure during exercise?

Exercise hypertension is an excessive rise in blood pressure during exercise. Patients who with exercise hypertension will have spiking in systolic pressure to 250mmHg or greater.

In clinical setting, a rise in systolic blood pressure to over 220mHg needs to be controlled by the appropriate drugs.

For diastolic pressure, normally in healthy individuals, the ‘dynamic’ exercise (walking, running) of moderate intensity is to remain constant or to fall slightly (due to the improved blood flow), but in some individuals a rise of 10mmHg or greater is found.

Download your blood pressure monitoring cart here so you can monitor your blood pressure regularly.

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Certain hypertension patients will having a high blood pressure when they reviewed in doctors clinic. However, their blood pressure readings are normal at home. Researchers found out that this is what known as “white coat hypertension”.

White coat hypertension is a phenomenon in which patients exhibit elevated blood pressure in a clinical setting but not when recorded by themselves at home. It is believed that this is due to the anxiety some people experience during a clinic visit.

Recent studies (American Journal of Hypertension, May 2006) showed home blood pressure monitoring is as accurate as a 24 hour ambulatory monitoring in determining blood pressure levels. Hypertension patients should have a blood pressure monitoring set at home. Record the Blood Pressure at home regulary. Download your free Blood Pressure Monitoring Cart here to record your blood pressure daily.

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Gestational diabetes is the term used for diabetes during pregnancy. It is a dangerous condition because it may cause a lot of complications to the baby. The best treatment is still the insulin injection. However, this brings problem to some pregnant mother who has phobia to the needle. That’s why researchers are finding alternative treatment for gestational diabetes.

A recent study conducted to test the usage of metformin in pregnant mothers with diabetes. 751 pregnant mothers with gestational diabetes at 20 to 33 weeks of pregnancy is received open treatment with metformin (with supplemented insulin if required) or insulin.

They found that metformin, alone or in conjuction with supplemented insulin, was not associated with an increase in neonatal complications compared with insulin.

Rates of neonatal hypoglycaemia were similiar in each group, but severe hypoglycaemia (<1.6 mmol of glucoseper litre) occured significantly less in infants of women taking metformin.

However, frequency of preterm birth was found to be higher in metformin group. The different could be due to chance or to an unrecognised effect of metformin on the labour process, the researchers suggest.

As a conclusion, the researchers comment “Clinicians may remain circumspect about using metformin until follow-up data for offspring are available.”

Resources: The New England Journal Of Medicine 2008; 358:2003

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Those who have high cholesterol may have taken statins as their lipid lowering drugs. Statins are the most commonly prescribed cholesterol-lowering medications.

A study done in Southern California found that statins can also affect hypertension. In this study, 1,000 individuals were examined for the statins. These subjects did not have any chronic conditions, but had high LDL cholesterol (ranging between 113 to 190mg/dl). They either took Zocor 20mg, Pravachol 40mg, or a placebo, and were followed for eight months.

The researchers found that both systolic and diastolic blood pressure readings were modestly lowered in these individuals taking either statin. Both statins were able to slightly lower systolic blood pressures by 2.2mmHg and diastolic blood pressure by 2.4 mmHg. It also appeared that Zocor lowered blood pressure slightly more than Pravachol. Once the statins were stopped blood pressure readings returned to what they were before the study.

However, bear in mind that the researchers still do not know how statins work in individuals with higher blood pressures. Statins are known for lowering cholesterol, reducing plaque formation, lessening inflammation and stabilizing plaques that have already accumulated in vessel. Therefore, right now, only use your statins for your cholesterol and do  not forget to use your antihypertensive to lower your blood pressure.

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Graves Disease is a hormonal disease where your thyroid gland produce more thyroid hormones that the body needs. The malfunction of thyroid gland thus causing hyperthyroidism.

The common symptoms for Graves Disease including mood swings, insomnia (cannot sleep), loss of weight without any reasons, increase sweating, muscular weakness, rapid heart beat, hand tremors.

The complication of Graves Disease is known as thyroid storm. If untreated, it may lead to heart, kidney or liver failure. The common symptoms are extreme irritability, rapid heart rate, high fever, vomiting, delirium and high blood pressure.

If you have suffered from the symptoms, the best advise I can give is to consult the doctors immediately. The doctor will monitor your thyroid hormone level in your body and start the treament accordingly.

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It is a concern for women when you are reaching years of menopause. You may suffer from symptoms that make you uneasy. Here are some quick tips to help you handling the symptoms:

1. Hot Flashes

Hot flashes are common symptom in menopause women. You might wake up in the middle of the night and feel like in the fire. Here is what you can do:

a) You may breathe slowly and deeply. While breathing, visualise that you dip yourself in a bath tub with cold water.

b) If you like sauna or sunbathe, this is a bad news for you. Avoid hot places whenever possible.

c) Drinks plenty of water as water helps regulate your internal temperature.

2. Insomnia

Insomnia (not able to sleep) is very common during menopause. It may due to night sweats or hot flashes. Here are some suggestion to try:

a) Keep your nighttime bedroom temperature as low as possible so you can sleep comfortabily.

b) Take a bath before sleep can help you stay calm and fall asleep comfortabily.

3. Stress

You will feel stress when you have all the negative effect brought to you by the symptoms. Try to be as relax as you can. Remember, the more you stress, the more you will feel uncomfortable.

4. Mood Swings

Mood swings is no stranger to women. It is not only happen in menopause, but is a common premenstrual symptom. Mood swings happened due to the hormonal change in the body. The best ways to improve this symptom is to:

a) Do exercise regularly. The best way is to invite your spouse or buddy to join you with regular exercise. This will not only reduce the mood swings, but increase the bond and relationship with your spouse and buddy.

b) Find a calm and quite place to meditate. The power of meditate cannot be ignore as it can helps in regulate the body and calm down the emotional feelings.

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