Health and Personal Care
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Barrier’s Health and Fitness Mall offers both physical and spiritual help to those individuals who believe that physical fitness includes body, mind and soul.
Barrier’s Health and Fitness also, offers nutritional products, information, food sources with vitamins and minerals, books, exercising equipment and other merchandise in its online affiliate stores.
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Occasionally, everyone will have a sleepless night; that is logical.
It is when sleepless nights become frequently, that they should be of concern for the individual’s health.
The person who has frequent nights of not being able to sleep will eventually, experience loss of appetite, restlessness, tiredness and unable to concentrate, and discomfort within his or her body, such as headaches and abdominal pain and indigestion and other symptoms.
Stress can be a factor in causing one to not be able to sleep.
Here are some helpful tips on removing the underlying cause of sleepless nights:
- Control as much stress in your life as possible.
- Schedule work ahead; plan as much of your work to lighten your workload.
- Eat small meals that are nutritious if you are not hungry but have not eaten.
- Drink nutritious beverages and water to maintain fluid intake.
- Try to prevent stressful situations when it is possible.
- It is unhealthy to withhold things within your mind if you are unhappy with someone.
- It is OK to have a personal conversation with respect to the other person who is making you unhappy.
- Try to find things to relax your mind.
Make sure you are not the problem in your relationship.
In a relationship, the other person should always be the center of your attention.
1. Listen 2 . Comfort 3. Encourage 4. Speak kind words
The other person should feel that when they are with you, the two of you become one force that nothing can resist. There is nothing the two of you cannot conquer. You need to feel the same about the person you are in a relationship with.
This is the making of a strong relationship that is established on Respect and Trust.
__ Ellen J. Barrier
It is best to get into physical fitness, long before a holiday. Some will wait until a few days after the holiday, to jog or try and lift a few weights. This is not a wise thing to do. It can cause the body to reject the pressure that is being put upon it, and resist. Why?
The heart, muscles, and joints, are not in the proper condition. And neither is the mental status, of such an individual. It’s like getting in a vehicle and immediately, placing your foot on the gas pedal and pressing it to the floor. You will lose control and hurt yourself or someone else.
Those who don’t take proper care of their health, causes damage to their body, which results in very poor health. When sickness occurs, those who need family assistance, causes others to spend time caring for them. That often results in sacrificing time from a job or other important activities, in their lives, that they are forced to neglect. And if the sick person, doesn’t have enough medical coverage, or none, others will have to pay for their medical expenses.
Eating the proper foods, drinking lots of water, fruit juices, and exercising on a regular basic throughout the year, is the best way to accomplish physical fitness, before the holidays.
__ Ellen J. Barrier
Photo credit: Ed Yourdon on flickr
Having a few valuable tips from those who have been successful in managing their weight can be very helpful in helping others to maintain their weight loss. Listed below are a few tips I hope will be of some help to those who want to manage their weight successfully.
Drink plenty of water
The body needs water to keep our cells and body systems running efficiently. Most importantly, water is needed to maintain the body’s blood volume, which is necessary for regulating body temperature and delivering nutrients and oxygen to the rest of the body. Lack of water can lead to dehydration, which occurs when you don’t have enough water in your body to carry on normal functions. A mild case of dehydration can drain the body of energy and make you feel sluggish.
Fruits and Vegetables
You should eat at least 2 servings of fruit and 5 servings of vegetables every day. Pregnant and breastfeeding women need a minimum of 4 servings of fruit and 6 servings of vegetables.
Eat Small Meals
Eating 4 to 5 meals or snacks daily will help you control your appetite and manage your weight.
Protein and Calorie Intake
Taking protein with every meal will help maintain muscle mass while burning fat. It has been estimated that we need about 0.75 grams of protein per pound/kilogram of body weight. Find your own protein requirement, then first, find out your weight in pounds/kilograms and multiply that figure by 0.75. Most people will find they regularly consume more than they require, which is why so many people gain weight in the first place.
A useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much strain on their body. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
Keeping healthy food in your house for meals and snacks will help you achieve your goal. You’ll be less likely to cheat on your diet while reaching your goal, and success will come quicker.
__ Ellen J. Barrier