Exercising to Lose Weight Over 40

The 40, what a good age! As long as we care and keep our body in shape. Sport is undoubtedly one of our best allies for maintaining a healthy mind in a healthy body. We bring you all the keys so that you find the right activity for you!

There is a relationship between sport and health that is more than proven. This implies that regular physical activity is beneficial for healthy aging . Especially if we take into account that sedentary lifestyles, often associated with too rich diet, contribute to weakening our body. Keep yourself fit, and over 40 stay young and nimble!

Work muscles, elasticity, and heart

Time passes and we don’t realize it, and over the years, caring for the body must occupy a prominent place on our list of concerns. Muscles need exercise to maintain toning and maintain proper volume. Also, physical exercise improves the use of glucose in muscle cells. The silhouette of the celebrities of more than 40 years is not only due to a question of aesthetics. Working the figure is a way to prevent future evils. If our musculature is not able to support the skeleton, our hips, knees or vertebrae could feel pain, and, above all, making us feel old before actually being.

Elasticity also can be worked! Over time, stiffness can grip you, except if you move your joints regularly. Only regular physical activity is capable of maintaining, and even developing, healthy joints. Other important benefits: the cardiovascular aspect. As it is a muscle, the heart is more requested when we perform a physical effort. In this way, it increases its capacity of contraction, its power, and its effectiveness. And, therefore, the blood circulation is improved. For all these reasons, regular, and never excessive, training can have beneficial effects on the cardiovascular system.

What exercise do you do after the 40?

The best exercise for weight loss over 40 is the one that best suits the person according to their possibilities, their physical form, their schedules and their resistance. These are the most important elements to keep in mind. Remember that as we turn our years, our priorities must be muscle toning, elasticity, and cardiovascular fitness.

Resistance activities such as bicycle touring combining cycling and walking are recommended, as well as other forms of walking. “The Nordic walking is one of those that takes the palm,” which encourages outdoor sports. There are other activities more indicated for the increase of elasticity such as QiGong, Yoga or Pilates, all of them gymnastics derived from wellness. To avoid getting hurt, start with individual classes with a trainer and in a classroom. He will be able to indicate to you the exercises that best suit you and the most adapted to your age.

Finally, we advise against abrupt beginnings such as the practice of competition activities such as marathons or raids. More and more people are beginning to practice these activities. Something that should not surprise us in a society where competition is still a rising value. However, not everyone knows that such “tests” are only suitable for athletes who practice physical exercise on a regular basis.

Regularity is the key!

Signing up for classes or deciding to start practicing sports is not always the hardest thing to do. What it costs, however, is to keep the motivation and for this, you need to follow some guidelines. You must avoid that your sport activity does not entail too many setbacks, trips, etc. That is, get a gym or a place that is close to work or home and try to plan your schedule realistically and leaving room for possible contingencies.

How many calories do you need per day?

You can currently find several calorie diets like 1200, 1800, 2,000 calories, 2,500 calories and more, but the question remains, what is the right amount for you?

To determine the number of calories you require, you must first understand the Basal Metabolic Rate (BMR) principle. This refers to the number of calories your body burns even at rest.

This rate can vary greatly from person to person and is generally determined by genetics. Although men are known to have a higher metabolic rate compared to women because they naturally have greater muscle mass

BMR is also affected by hormones. For example, thyroxine, which is created in the thyroid gland. If the body does not produce enough thyroxine, it will decrease. On the other hand, if you produce too much thyroxine, your metabolic rate could increase up to 100% of your normal rate.

Estimating your caloric requirements

Each person needs a different caloric intake. It is not the same to do sport as to be sedentary, to be tall than to be short, to be 20 or 60 years old … although that does require a minimum of energy to live: to digest food, to function bodily organs, to bones. To find out how many calories we need, we must start by calculating our basal metabolism which accounts for 60-70% of the total calories our body spends daily. There are different formulas for their calculation, among which, a very easy to apply is the following:

Men: Kg of body weight x 24
Women: Kg of body weight x 21.6

To this result, we must add the one that would correspond to the physical activity that we realize daily.

  •  If your activity is low (sedentary life, work sitting in an office, watching TV), your spending does not increase.
  • If your activity is slight (go shopping, clean the house, go walking to work “20” minutes, climb 6 floors a day, …), your spending increases by 100 Kcal.
  • If your activity is moderate: work in which there is a physical effort, you will dance twice a week, you walk more than an hour a day …, your spending increases 200Kcal.
  • If your activity is high: running every day, gym …, your spending increases 400 Kcal.

Another important variable is age. The greater the person, the lower their caloric needs. Thus:

  • If you are between 45 and 55 years old, you subtract 100 calories.
  • If you are between 55 and 65, subtract 200 calories.
  • If you are between 65 and 75, subtract 300 calories.

Therefore, if you are a 60-year-old woman, 60 kg and with a slight activity, your caloric need will be:

60 Kg x 21.6 = 1296 Kcal. +100 = 1396-200 = 1196 Kcal.

Therefore to maintain your weight you must do a diet of 1200 Kcal. If you want to lose weight, you can do it with a diet of 1000 Kcal.

Some Important Facts About Obesity

obese womanObesity is defined as an increase in body fat composition. This increase results in an increase in weight and although not all body weight increase is due to increased adipose tissue, in medical practice the concept of obesity is related to body weight. Obesity should be understood as a chronic disease, similarly to what is diabetes mellitus or hypertension.

Obesity is a chronic, complex and multi-factorial disease, which usually begins in childhood and adolescence, and having its origin in a genetic and environmental interaction, the most important being the environmental or behavioral part, which is set by an imbalance between intake and energy expenditure.

Obesity is the most prevalent metabolic disease in the Western world and is a great source of morbidity, mortality and costs. The increased risk of mortality in relation to obesity is in part associated with the alterations that constitute the so-called metabolic syndrome. The economic effects of obesity are very important . Attributable to obesity economic cost includes direct costs (care for obesity – related diseases) and indirect (lost productivity).

Diagnosis of obesity

The degree of obesity is established in relation to body mass index (BMI) or Quetelet index, measured in kg / m 2 . It is obtained by dividing weight in kilograms by the square of the height in meters, as numerous studies have shown correlation with total body fat.

According to the Body Mass Index (BMI):

18.5-24.9 kg / m 2 Normal Weight
25 to 26.9 kg / m 2 Overweight grade I
27 to 29.9 kg / m 2 Overweight grade II
30-34.9 kg / m 2 Obesity Type I
35 to 39.9 kg / m 2 Obesity Type II
40 to 49.9 kg / m 2 Obesity Type III or morbid
50 Kg / m 2 Obesity Type IV or extreme

In obesity excess fat can be distributed throughout the body and can concentrate especially in certain body regions, so we speak of central obesity and peripheral obesity. When excess fat accumulates preferentially in the abdominal cavity, we speak of abdominal or central obesity. The most accurate way to quantify visceral fat is the measurement of intra – abdominal fat by abdominal CT or MRI at the level of fourth lumbar vertebra; A second way would be by abdominal ultrasound. In the usual practice, the definition of central obesity based on waist circumference or the ratio of waist circumference and hip circumference. Central obesity has more clinical significance than peripheral obesity as the intra – abdominal adipose tissue is metabolically more active than peripheral. The central obesity is an essential component of metabolic syndrome and a risk factor for development of diabetes mellitus type 2 and of cardiovascular disease.

What is the relationship between obesity and cancer?

Obese patients have a higher risk of certain cancers, particularly of hormone -dependent tumors. In obese women is more frequent endometrial, breast and gallbladder cancer. In men prostate cancer, and both sexes colon and rectum cancer.

Other health disorders associated with obesity

Obesity itself is a risk factor for the health of the population, which influences the development and progression of various diseases helping to reduce life expectancy in obese individuals, worsening their quality of life, limiting much of its activity and also causes problems of self – esteem, mobility, social relationship. Three factors directly influence this process: the degree of obesity, the time evolution of the same, and the age of obese individuals .

There is a direct relationship between BMI and the risk of morbidity and mortality of obese, which is derived from the associated diseases and obesity reaches convert a disease in itself and hence the term “morbid obesity”.

What diseases are associated?

Obesity is associated with many diseases, enhancing their appearance, facilitating their progression and worse prognosis, this fact is especially important in morbid obesity.

Cardiovascular disorders

– Dyslipidemia :  hypercholesterolemia, especially at increases of the LDL levels are common in patients with morbid obesity. The cause of occurrence of dyslipidemia in patients with morbid obesity is mixed and due to multiple factors. In untreated patients dyslipidemia favor endoluminal vascular deposits of atheroma and occurrence of ischemic heart disease.
– Arterial hypertension
– Venous stasis with hypercoagulation

Endocrine disorders

– Type 2 Diabetes . 90% of diabetic patients are obese. The rate of complete resolution of type 2 diabetes after bariatric surgery is high and depends in part on the surgical technique used.
– Subclinical hypothyroidism
– Dysmenorrhea, impaired fertility and polycystic ovaries in women.
– Metabolic syndrome

Digestive disorders

– Hepatic steatosis, steatohepatitis and liver cirrhosis
– Cholelithiasis and acute cholecystitis
– Gastroesophageal reflux

Impaired quality of life

– Degenerative osteoarthritis
– Gout, hyperuricemia and maintained by uric acid deposits
– Urinary incontinence, abdominal hyperpressure and hypotonic pelvic floor
– Psychological disorders, especially depressive syndromes.

References

Cholesterol: Foods to Lower It

The increase of cholesterol in blood depends in part in dietary habits. It is therefore understandable that changing his way of eating can also reduce cholesterol levels in the blood. Here is a small list of foods to avoid and those to be favored in the framework of an anti-cholesterol healthy diet.

To be avoided or limited

Fat: it must not constitute more than 30% of total calories.
Saturated fats contained in fatty meats, butter, and cream, certain cheeses, and fried potato chips, pastries and industrial biscuits, most ready meals, etc.

To be promoted

– The omega-3 fats that are in some fish (salmon, mackerel, sardines, tuna, etc.).
– Fruits and vegetables: there must be at least 8 servings per day!
– Olive oil: its benefits are now well known.
– Various nuts and almonds, full of good fats (be careful not to exaggerate the size of portions, it is still fat, even if it is a good fat.)
– Soluble fiber: they are found in oats, beans, and legumes, bran.
– A little red wine: studies confirm that moderate consumption of red wine (1 glass / day, 120 ml) helps reduce cholesterol.
– Soybeans in all its forms: milk, tofu, sprouts, seeds, snacks, etc.
– Cranberries: juice or whole, they are full of antioxidants that are good for the heart.

Article references

Health Insurance for Singles

health insuranceGetting health insurance seems to be a dodgy issue for some. While it may seem to be a necessity for vulnerable populations such as children and senior citizens, others are not as convinced that they should get one for themselves. This is especially so for singles who may still be at the prime of their physical well-being. It can be argued that getting insured as early as this stage can be extremely helpful? So why does health insurance for singles make sense? This will be explained right here.

The principle of getting any type of insurance can be explained with Murphy’s Law. It simply means that even if you have it, you prefer to not actually use it. Wellness will always be a priority for any person. After all, who wants to get sick and get saddled by both its monetary and non-monetary costs? Just like a safety net, health insurance would be there to catch you in the event that the unfortunate happens. You don’t necessarily want to use it (no one wants to get sick) but it will still be very helpful should the need arise.

A person’s health can be a funny thing at times. You may be very healthy on the outside and not showing any symptom, and yet you can go down with an illness at any given time. At the same time, you also got to consider accidents. Some diseases and injuries come out at the most random time, and the treatment for them can be extremely costly. One can easily get into financial ruin and/or become incapable of getting proper treatment because of an unexpected disease. On such situations, being insured becomes a major advantage.

You’ll never know when your health can become compromised. It is the logic why getting health insurance for singles makes a ton of sense, regardless of current health state. Use this affordable insurance finder to get started.

The dietary treatment to high cholesterol

high cholesterol foods to restrictCholesterol is a type of fat produced by the liver needed to regulate a variety of physiological functions. In the body, transporting cholesterol requires it to bound to particles called lipoproteins. If cholesterol circulating in the blood is high (above 200 milligrams per deciliter) diagnosis is hypercholesterolemia, which may be hereditary (these people may have high cholesterol at very early ages), and its development may also be favored by unhealthy or too caloric diet that leads to obesity. A diet high in saturated fat can promote the emergence and development of hypercholesterolemia, by the ability of this type of fat raise blood cholesterol levels.

By the action of oxygen circulating in the blood, lipoproteins are oxidized and tend to accumulate cholesterol carrying around the arteries hindering the passage of blood through them, thus increasing the risk of arteriosclerosis and myocardial infarction.

Dietary solution to high cholesterol

Dietary treatment involves, if overweight or obese, achieving a healthy weight through diet adequacy of the characteristics of the person. In the diet, besides the caloric adjustment, you have to control the quality of the fat, reducing the intake of foods that cause high cholesterol and saturated fat further. Polyunsaturated fat, especially the omega 3 fats present in fish, unlike saturated, exhibits a protective effect, since it reduces the viscosity of the blood, thereby reducing the risk of thrombus formation. Monounsaturated fat, whose main representative is olive oil also has a beneficial effect by increasing the good cholesterol (HDL-c) and prevent oxidation of bad cholesterol (LDL-c). It is also necessary to increase the consumption of foods rich in natural antioxidants, as the most recent lines of research support the ability of these substances to reduce or prevent the oxidation of fat particles and their subsequent accumulation in the artery walls. It is also known that fiber in certain foods (fruits, vegetables and algae) has the power to capture certain substances in the intestine preventing their absorption, including cholesterol and fats.

On the other hand, since hypercholesterolemia is a factor risk associated with the development of cardiovascular diseases, it is necessary to consider the abandonment of harmful habits such as consumption of snuff, which represent an additional risk in the occurrence of such diseases, and in case of hypertension, control of the levels of this.

What you should know about cervical cancer symptoms and treatments

Photography of a women cervixCervical cancer develops when abnormal cells on the cervix begin to grow. It can be treated if it is found early enough. You should know the symptoms of this disease so you can seek the proper treatment in the event that you are infected. If you are not sure of what the symptoms are, you should continue reading.

If you notice that your menstrual cycle is very irregular, this can be the sign of a problem. This may be absolutely nothing if it happens every once in a while, but you should go and get it checked out if this is something that happens on a regular basis. Bleeding that occurs between periods should also be looked at as a cause for concern.

HPV is a sexually transmitted disease that many people live with for years without knowing it. Since there are not many symptoms for some people, it can go undetected. If you suspect that you have come in contact with someone that has HPV and you have been experiencing a lot of pain during sexual intercourse, this may be a sign of cervical cancer. Go see someone right away since waiting around will only worsen the situation.

If you find out that you have cervical cancer, your doctor will discuss treatment options with you. Depending on what stage your cancer is in that could mean a number of different things. Many people that find out they have this type of cancer opt to get a hysterectomy, but this is only if the cancer is not found early enough. Other options include radiation therapy and chemotherapy. You have to think carefully about what you want to do since having a hysterectomy means you will never have children.

Young women that are under the age of 26 can get a vaccine that will protect them against the HPV virus. This is not the only cause of cervical cancer, but it will definitely decrease the chances of you being diagnosed with such a serious illness. This is not technically a treatment option, but it will stop you from having to fight a battle with cancer.

Now that you are a bit more educated about cervical cancer, you have to do everything you can to make sure that you are not personally affected. If you suspect you may have cervical cancer, the best thing for you to b=do would be to go and consult a physician.

References

– Cervical cancer symptoms and pictures > http://www.drjenniferashton.com/cervical-cancer-symptoms/

– Cervical Cancer Fact Sheet > http://www.hhs.gov/opa/reproductive-health/general-reproductive-health/cervical-cancer/index.html

Skin cancer: an overview of the symptoms and treatment options

Squamous Cell Carcinoma Skin Cancer On Nose - Copyright OnSkinCancer.comSkin cancer has been termed as the uncontrolled growth of skin cells which are mainly abnormal. These cancer cells tend to grow and spread to other parts if left unhealed which can be fatal eventually. The two main types of skin cancer are Melanoma which is the most dangerous, and Carcinomas which are more popular but less dangerous in comparison to the former. Approximately 50,000 cases of Melanoma are identified every year in the United States alone. Skin cancer mostly occurs on then develops on body parts that are usually exposed to sunlight but in some cases, it can develop on parts that are rarely in contact with sunlight like the genitals. It is also notable to know that all skin tones including darker complexions are prone to skin cancer.

Cells of  origin

The cells of origin of skin cancer may vary depending on the type but in both types, the common factor remains that the epidermis is what is affected.

Melanoma develops in the cells responsible for pigmentation commonly referred to as melanocytes. It remains the most fatal and leading cause of death from any known skin illness.

Carcinomas mainly occur from the abnormal growth of cells found in the lower layer of the epidermis. It is known for being the most common cancer affecting the skin.

Symptoms

Identifying skin cancer can be quite tricky mainly because it may come in different variations and appearances. Remaining aware of the changes on your skin may go a long way in identifying skin cancer in its early stages where it is easier to treat. Here are some of the common skin cancer appearances;

• Any growth that may occur on the skin constantly bleeding without healing especially after 4 weeks.

• A skin lesion that may be hurting or itching without any reason. It may become an ulcer which does not heal within the recommended four weeks.

• A bump on the skin that seems waxy or a nodule mostly red in color.

• In melanoma, the spots, nodule or bump usually occurs in more private body parts and usually change colors mostly dark such as blue, black or brown.

Treatments

The different types of cancer call for different medical procedures depending on a host of factors such as the depth, size and location of the cancer. Procedures taken mostly include surgical practices such as excision which is basically curving out the cancer, or curettage which is scraping away the abnormal cells. Various medications such as skin creams are also available on prescription.

References

Some foods to incorporate in your low cholesterol diet

Low Cholesterol FoodsUnhealthy food intake is connected to typical diseases as well as illnesses for instance diabetes, cardiac arrest, particular cancers, elevated blood pressure and also high-cholesterol. Cholesterol is really an element created within the liver along with is essential for the human body to role correctly. You will find two significant kinds of cholesterol: Low-density lipoprotein, and also HDL cholesterol. Too much of LDLs (unhealthy cholesterol) within the blood types plaque within the arterial blood vessels along with results in coronary disease and also stroke. Our body requirements much more HDLs (positive cholesterol) to take needless cholesterol towards the liver to become split up and also avoided out of the physique. You might take much more from the food products that reduce the creation of LDL cholesterol as well as raise HDL cholesterol creation to promote cholesterol elimination.

Oatmeal

Oats are made up of dietary fiber, that turns into gel-like after digestive function in addition to adheres to cholesterol within the digestive system. Dietary fiber carries cholesterol out from the physique along with assists stop its assimilation into the circulatory system. The About.com site states five to ten grams of dietary fiber day-to-day improves LDL cholesterol in addition to overall blood cholesterol. 1 along with 1 / 2 servings of cooked oatmeal offer 6 grams of fiber. As an alternative, attempt steel-cut oats or cereal that contains oatmeal or oat bran. Shoot to take in ten to 2gramsms of fiber in one day.

Fresh vegetables

Veggies include dietary fiber, that soaks up water in addition to assists reduce blood levels of cholesterol. Veggies together with fresh fruits are supplies of potent anti-oxidants that specialists now think may reduce your opportunity of heart attacks by 20 %. The AHA (American Heart Association) advises consuming a minimum of 5 portions of veggies day to day. Vegetables including tomato, green leafy fresh vegetables, garlic cloves, onions along with corn are healthy options. Enjoy refreshing veg juices, for instance, celery, carrots as well as beet juices, that assist to get rid of fat in the bile within the liver as well as lower cholesterol levels.

Vegetable Oils

Vegetable oils that contain monounsaturated in addition to polyunsaturated fat, if consumed moderately, will assist reduce cholesterol levels. Essential olive oil holds monounsaturated fat along with anti-oxidants that might reduce Low-density lipoprotein cholesterol. Apply it in marinading, sauteing in addition to salad dressing. Somewhere around a couple of tbsp a day will advantage your heart. Extra-virgin extra virgin olive oil includes much more anti-oxidants along with features a higher cholesterol-lowering impact than other olive oils, affirms the cholesterolmenu.com website. Sunflower, corn, sesame, safflower in addition to soybean oils include polyunsaturated fats that reduce LDL, also as serum blood cholesterol.

Fish

The omega-3 essential fatty acids in oily fish possess the impact of reducing blood levels of blood cholesterol. These essential fatty acids alter the substance composition of blood by growing levels of High-density lipoprotein as well as decreasing levels of LDL cholesterol. Consuming fish three occasions per week considerably decreases the danger of cardiovascular disease. Avert particular animal food items for instance pork, steak, lamb chops as well as turkey. Rather feed on oily fish like trout, large mackerel, tuna fish, sole as well as salmon.

References

– A Healthy Low Cholesterol Diet Plan in 15 Easy Steps > http://www.cholesterolmenu.com/

– Soluble Fiber – How Soluble Fiber Can Lower Cholesterol > http://cholesterol.about.com/od/cholesterolnutrition101/a/fiber2.htm

– Cholesterol Levels Chart – Total, LDL, HDL, Triglycerides > http://www.cholesterolmenu.com/cholesterol-levels-chart/

– Normal Cholesterol Levels Chart – Total, HDL, LDL, Triglycerides > http://www.cholesterollevels.net/

An introduction to ovarian cancer symptoms

There are many types of ailments that haunt our world today. AIDS is a terrible one that is currently plaguing most of Africa as well as the rest of the world. Other horrible ailments such as Parkinson’s disease also exist, offering a cruel twist of fate towards the end of an otherwise healthy life. But perhaps one of the cruelest disease of all is that of cancer.

Cancer can strike at any time in ones life, from infancy to senility. It comes in countless forms, and the only treatments around to even help with those that suffer involve a lot of harsh radiation and families that are forced to sit around and just simply hope for the best as medical experts everywhere toil away to help those afflicted with cancer survive.

Of these cancers, there is one such cancer that strikes women and does so brutally: ovarian cancer.

Ovarian cancer, as the name implies, can only occur in the ovaries in women. It is a very life-threatening cancer indeed, as it is often undetected until the cancer has already spread through the pelvis and most of the abdomen. It is at this late stage when most cases of ovarian cancer are discovered that the cancer has already been deemed fatal.

As such, it is vitally important that women everywhere learn the signs and symptoms of ovarian cancer, so that they may seek treatment as soon as the symptoms arise. According to Dr Jennifer Ashton, these symptoms include:

-Swelling or bloating in the abdomen.

-Constant discomfort in the pelvis.

-Constant gas or nausea.

-Severe changes in toilet habits.

-Unusual loss of appetite and loss of energy.

-Constant lower back pain.

It is important that if any of these symptoms appear and persist for more than a few days, that any woman suffering from them sees a doctor right away. While most of these can be attributed to other minor ailments, the risk of ovarian cancer is just too high to leave it untreated while there may still be time to fight it off.

These symptoms are even more important to pay attention to if there is a family history of ovarian or breast cancer. Women who have never had children are also at a much higher risk, especially as age progresses.

So if you or a loved one is experiencing the signs or symptoms of ovarian cancer, seek treatment today. There is no greater risk than not seeking help when the symptoms occur.