Useful Health Tips For Men

Staying healthy is important for men as well as women. Looking after your wellbeing not only ensures a good quality of life but also helps you remain safe from falling a prey to different ailments in the future. Many men overlook their health. Some may be concerned about their wellbeing but they still do not take the necessary measures to look after themselves. Because of the tough routines of modern life, many men do not find time to get to see doctors for regular medical check ups. However, you must know that it is health which ensures every happiness and success in your life. If you are not healthy, you cannot go to work or enjoy various blessings of life. For this reason, it is must for every man to look after his wellbeing and be conscious about his health. Here are some important health tips for men which can help you to stay healthy:1. It all starts with what you eat. Men should make sure that they should in take healthy foods. It is important to have a balanced diet which contains all kinds of food groups. You should have proteins, fats, carbohydrates as well as minerals and vitamins. It means that one should eat a healthy balance of fruits, vegetables, meat, fish and diary products.2. Another useful health tips for men is exercise regularly. You can go for any kind of exercise that you can enjoy. Be it cycling, jogging, running, swimming or even dancing, all these are forms of exercises which can help to ensure your wellbeing.3. It is also important to avoid junk food. Since this kind of food hampers your health, it is better to control its consumption. In the modern times, people mostly adhere to snacks which are mostly in the form of burgers, pizzas etc. As this is fast food, you may like to adhere to it to save your time. However, you must know that it is fine to have it once in a while but regular in take of junk food only create health issues.4. You must also smoke less. Smoking has several negative effects on your health. It gives way to lung problems as well as leads to heart troubles. Taking alcohol should also be limited. 5. Lastly, it is very important for men to go for regular health check ups. You must see your doctor once in a while so that he can ensure you are safe from all kinds of diseases.

Coppell Personal Trainer and Boot Camp Health Tip: Combat Weight Gain Due to Hormone Imbalances

Coppell Personal Trainer and Boot Camp Health Tip: Combat Weight Gain Due to Hormone Imbalances

Hormone imbalances can have a great impact on weight – both in gaining weight and efforts to lose it.  My goal through this week’s tip is to try and simplify your understanding of how hormone imbalances come about and what you can do to correct or prevent it from happening.  

Why understanding hormone imbalances is important

Typically and in an optimal state, hormones work in perfect harmony together to help keep your body running smoothly and healthy.  When just one hormone is out of balance, it can cause all sorts of problems.  Many times these imbalances can and often do lead to weight gain.  
As a person that has dealt with weight gain, I know the challenges of trying to shed unwanted pounds and keep them off.  When losing weight would finally become a priority for me, I would work really hard to try and lose weight using previously tried successful methods.  However, as I got older, previous diets would not work for me and just seemed to be harder and harder to lose the pounds.  

When I retired in April of 2007, focusing on my overall health and wellness became a priority for me.  I was determined to get in shape and lose weight once and for all!  In addition, as a woman rapidly approaching my 50’s, I know I am going to face even more challenges as the menopause years loom ahead of me.  

About this same time, I also started listening more closely to the troubles other women faced as they aged and struggled with weight gain. “It must be hormone related” was the common response I heard to “Why can’t I lose weight?”  Hearing these comments combined with my own issues, got me interested in learning more about the role women’s hormones play in weight gain and more importantly, what we can do to lose the weight.
Hormones:  Simplified (I hope!)

Our bodies produce many hormones, but there are three hormones in particular that play a key role in aging and weight gain:  Insulin, stress (adrenaline and cortisol are the primary stress hormones), and estrogen hormones.

Insulin plays a huge role within our bodies as it relates to metabolism and body fat.  Its main job is to regulate the absorption of sugar (or glucose) into our body’s cells.  Glucose is our body’s primary source of energy or “fuel” and is needed to perform any physical task. What we put into our bodies makes a big difference on how well insulin can perform its function.    

Sugar gets in our bodies through carbohydrates (carbs).  Foods in their natural state, (such as fruits, vegetables and whole grains) are the “good carbs”.  “Bad carbs” are those foods that are refined and processed.  Typically, most of the nutritional value has been stripped from these foods.   When are diets regularly consist of bad carbs, over time this type of eating behavior can lead to a condition known as insulin resistance. “When you are insulin resistant your body converts every calorie it can into fat — even if you’re dieting. And it won’t let you burn fat when you exercise.”¹  

The type of food we eat isn’t the only thing that can disrupt the balance of our hormones.  Stress hormones kick into high gear when our bodies perceive some type of external threat. A threat can be anything from stubbing your toe to a blow to the head.  As soon as your body perceives a threat, stress hormones block off or suppress many processes within our bodies, including our digestive process.  When we experience a prolonged state of stress, our system goes into what is sometimes referred to as the “famine effect”: “despite adequate food, the body interprets prolonged stress as a famine, and once again, the body thinks it should store every spare calorie as fat.”¹

Everyone has stress in their life.  How we deal with it determines whether or not our stress hormones become imbalanced.  
Natural changes women go through in our lives do not always cause a hormone imbalance.  However, as we age, the estrogen hormone that is produced in a woman’s ovaries, begin to produce less and less.  During this slowed production time, our body naturally looks for someplace else to produce estrogen, such as within other organs, our skin or guess what?  Body fat!  Yes, our fat cells can produce estrogen.  

If a woman carries extra body fat, in particular in their belly, the situation often becomes exacerbated because these now estrogen producing fat cells have even more reason to stay put!  Even more worrisome is that excessive estrogen production is linked to an increased risk of heart disease, diabetes and some types of cancer.  The same risks that is found in people that carry too much weight around their bellies!  See the connection?

How to fight back and return your hormones to perfect harmony

Hopefully you see the connection these hormones have and their importance to our ability to fight the spread of our middle as we age.  Given our lifestyles today, it is no wonder our hormones are out of balance.  The access to fast foods and easy quick meals is too convenient.  Couple a bad diet with the daily stress we all face in trying to juggle families, careers, spouses and a social life. Even if we do have a good handle on these two areas of our life, no woman can stop the aging clock.  It’s no wonder so many adult women feel they are in a no win situation in their struggle with weight gain.  

•   First, focus on a healthy diet.  One that consists of lean meat, low-fat dairy, whole grains, lots of veggies and fruits as well as healthy oils and minimized alcohol intake.
By simply changing what you put in your body, you will immediately begin to see changes in how you feel.  You will have more energy, (which will allow you to deal with your stress better), you will most likely sleep better, (adding further to your energy level) and you may even start to lose weight!  By putting good calories in your body, your insulin will quit converting the calories to fat and allow your body to begin burning calories.
•   Second and very simply put – just move!  Start walking.  Dance around the house.  Stretch.  Join a gym.  Buy some inexpensive workout DVD’s.  Hire a personal trainer of find a local fitness boot camp. Just do something.  Start with 10 minutes a day and gradually add 5 minutes to your day.  You don’t have to exercise all at once either.  Break it up throughout the day.  Whenever you can get 10 minutes in.  However, eventually try to get in at least 30 minutes per day.

By adding exercise to your daily routine combined with a healthy diet you will begin to see a change in how you feel and your overall appearance.  Give it time though.  Those extra pounds didn’t appear in just 2 weeks or a month, so don’t expect to lose it all in that amount of time.  Expect to lose 1 to 2 pounds per week and in no time, you will have the results you have been wanting.

Written by:  Julie McCan, CPT    Julie is on the www.GetYouInShape.com  team of personal trainers.  Julie has been a Coppell resident since 1984. Get You In Shape has is a Fitness Company in Coppell, TX. Coppell boot camps, Dallas boot camps, private training, 40 Day Challenge, weight loss, sports performance and nutrition are the main services of Get You In Shape

¹ Source:  Womentowomen.com

Note:  If you do suspect you have some type of hormone imbalance, be sure to consult your Doctor.  You should always talk to your Doctor before you start any new exercise program or diet.

Get You In Shape’s programs include the Get You In Shape Boot Camp (Dallas and Coppell), 40 Day Challenge, sports specific training, weight loss programs, Corporate wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include athletes (golf, basketball, tennis, football, track, baseball, baseball, volleyball, and softball) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking for results.
Owner Brad Linder, has been featured in numerous newspapers and even as the fitness expert on the news 8 (ABC). He continues to use the gifts that he has been given to help serve the needs others have when it come to being healthy, losing weight, sports, toning up, and overall fitness.
More information about Get You In Shape at www.getyouinshape.com

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Health Tips for Corporate Women

Women in corporate positions outside the home often neglect their health. They often ignore the health tips for corporate women offered by insurance companies, popular magazines and even their own families.

Often overwhelmed by their professional and personal obligations, taking time to care for themselves becomes secondary. And while there is a wealth of information on the subject in existence, few pay attention to the available health tips for corporate women.
Exercising in the Office

It probably sounds odd but one of the greatest health tips for corporate women is to exercise at work. With their offices in high pollution downtown city areas, exercising outside is rarely an option. However, there are options for exercising while standing or sitting your very own office.

For example, to alleviate lower backache, you can sit in your chair and while inhaling, bring your head towards your knees and hold for five seconds. Next, inhale again as you slowly return to an upright position. Lastly, let out a substantial exhale as you stretch your arms upward.  

You can also learn to relax your upper back and relieve shoulder tension by lifting your hands to your shoulders. For 15 seconds, push your shoulders back and keep your elbows down. You will immediately feel the pressure dissolve.
Personal Analysis

Relieving stress while you are at work seems like an oxymoron. How can you possibly take away the culprit of your stress when you are in the midst of that environment?
Luckily it is possible but it requires stopping, looking and listening to your body. To start, pay attention to the way you are sitting. Are you slouching, are your shoulders hunched?
You night surprised that having poor posture goes beyond hurting your back. It can also be detrimental to your disposition. In fact, therapists suggest better posture can actually relax your muscles, allow you to sit more comfortably and ultimately reduce your stress.

Many of us do not realize that we have around 800 muscles our bodies so the simple act of being in front of a computer at our desk is a complex accomplishment. Therefore it is imperative that we find the key to our individual neutral position that provides both comfort but also does not increase our stress.

Ultimately, this position will yield itself as the most comfortable and the easiest to sustain. This position will be recognized easily because your body will offer unsolicited feedback that will quickly identify your ideal neutral position.
More Tips

Not reserved for just the corporate woman requiring ideas specific to them. Health tips for corporate women make sense for everyone, every day.

It is beneficial to simply move. Move more than you usually do. Climb the stairs, walk the dog or play Frisbee with your kids. These movements provide stress relief without much effort and in simple ways.
Final Thoughts

There are a lot of health tips for corporate women but there are a few that can make significant changes.

First and foremost, quit smoking. Easier said than done, there are many pharmaceuticals and support services available. Since the Surgeon General deemed smoking harmful to your health in 1960, it is in your best interest to remove this toxic habit from your life.

And where possible, employ stress busters as much as possible. By choosing positive thoughts or spending 30 minutes a day on an activity you enjoy, you can improve your life significantly.

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