Exercise Routine For Women Over 40

Women nowadays are considered to be in the new ageless generation. Why? because they are more concern about their health and especially their bodies. As published in one of the publisher’s exclusive surveys 96% of women over 40 don’t feel that they are on the middle age level. These are all because they focus on maintaining their exercise routine on health and wellness.

Taking into consideration that as our bodies age most of the parts of our body like bones will partly lose its density, our metabolism becomes slow and the estrogen level decreases. So that the process of aging should be countered a consistent routine exercise program should be religiously followed.

Life expectancy for women worldwide is about 70 and for developed nations, it is at around 80. Nowadays most women are being questioned why are they still in good shape considering their age. Well, this is all because they are consistently doing their routine exercises and focusing on health care and fitness even though they passed a certain age.

One of the most important types of exercise is jumping rope. Doing this for about 15 minutes a day will boost your oxygen level to improve your blood circulation You can start about 3-5 minutes per session and then be sure to complete the 15 minutes in a day doing the jumping rope.

 

It is also recommended that push-ups should be incorporated in the exercise routine since that is the gateway to the fitness challenged. By the addition of this kind of variation into your routine, you will gain more body movement by performing this kind of exercise. To keep up with the scheduled work out you may seek the help of a professional trainer or perhaps enroll in a gym and do the work out with a trainer

The length of time that an individual should work out in a week depends upon the individual’s time availability, but it should be at least 4 days a week for cardio and strength, and an additional 2days per week on strength exercises. Now on rest days, you should stay active by walking or running just do it lightly for about 20 minutes will do.

Now, this is about eating, it is necessary to eat snacks before every workout at least 45-60 minutes before the workout. It is recommended that a carb/healthy fat combination is best like brown rice, avocado, and cucumber. Then on the post-exercise, you should also take in a protein shake to ensure that the muscles will get what it is supposed to begin the rebuilding process.

By performing these routine exercises you will have a lean body and for you to maintain it you have followed this simple rule.

  • avoid sugar intake
  • pack snacks
  • avoid skipping snacks
  • check foods and supplements

So those are the tips for you to stay in shape and maintain the muscle definition in your 40s and apply as what you were in your 20s or 30s. So by just following the routine exercises and not missing it’s scheduled you will find out the big difference in your age and look at your past 40 marks.

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Foods Keep Your Kidneys Healthy

Apples

Topping the list is the apple which we all know that an apple a day will keep doctors away. Apples are the best food for our kidneys because they contain pectin, a soluble fiber that lowers cholesterol and glucose. The work of our kidneys in our body is to filter our blood several times a day.

On the other hand, pectin works to reduce the risk of kidneys damage due to high cholesterol or high blood pressure. Apples can easily be integrated into our diet because it can be eaten as a snack. The peel of an apple contains lots of antioxidants, like quercetin that is believed to protect our brain cells, and it also contains a high vitamin.

Cauliflower

Raw cauliflower

Cauliflower is also considered to be the most nutritious vegetables because of its vitamins C, K, and the B vitamin folate. It also has lots of anti-inflammatories like indoles and fiber.

If we want to get healthy food nutrients with just a cup of cook cauliflower, its correspondence to 19mg of sodium, 176mg of potassium and 40 mg of phosphorous. It can also be mashed and used as a substitute for potatoes.

 

WATER

It is known that every individual should consume at least eight glasses of water a day. But studies show that a male human being differs in the number of water intake that the counterpart. They should at least take thirteen glasses of water each day.

Water is necessary for our body because it is used to transport toxins’ into the bloodstreams. Water is then used by the kidneys to filter toxins and to create urine to flush the toxins out of our bodies. Each individual should try to consume the required number of the glass of water to keep our body and mind healthy.

 

Blueberries

Blueberries are small but it has great nutritional values. They are not only rich in antioxidants but also are a good source of fiber and vitamin C. Studies are now being conducted as to its ability to protect against cancer, heart disease as well as brain health benefits.

Blueberries are good for the kidneys because it contains low sodium, phosphorous and potassium. A cup of blueberries will only produce 1.5 mg of sodium, 114 mg of potassium and 18 mg of phosphorous.

 

KALE

Kale is one of the supposed superfoods that is packed with lots of vitamins like vitamins A, K, and C and it also contains calcium and many important minerals. It also provides carotenoids and flavonoids which are responsible to take care of our eyes and also to protect us from cancer.

 

Cranberries

Cranberries are known for their ability to help in the urinary tract infection than for the kidneys. Even tho it is not known for the kidney problem but it has some other important factors that are great for ulcers and bacteria.

These fruits can be eaten fresh, cooked, dried or make it into juice. They are kidneys friendly because of their property that is low in sodium, potassium and phosphorous.

 

Fish

The omega-3 fatty acids could mostly be found in fish, like salmon, mackerel, and sardines. For healthy kidneys, omega-3 fatty acids can be taken by eating fish as mentioned.

Fatty acids are a great source of healthy fats, and for us to be able to obtain these omega-3 fatty acids since our body can not produce on its own, it is needed that we outsource it by consuming fish as mentioned.

 

Mushrooms

A great source of protein can be found in mushrooms known as Shiitake mushrooms. They are also a good source of dietary fiber, B vitamins, manganese, copper, and selenium.

Another good aspect of mushrooms, in general, is that they are also a good source of vitamin D. This vitamin D content allows the regulation of kidney functions and is found to be the best food for the kidneys.

 

Spinach

These vegetables have the similarity of kale and found to be an incredible health benefit. It is full of vitamins A, C, K, and folate. One of the health benefits that is found in spinach is the beta-carotene.

Beta-Carotene is responsible for the immune system and likewise, protects your vision. Spinach can also be used to make salads. This vegetable is also very rich in magnesium.

 

Strawberries

This heart-shaped fruit called strawberries is so delicious that anyone will not hesitate to eat. They are rich in anti-oxidant, vitamins and fibers. In one of the research made they found out that the fiber and nutrients found in strawberries can help protect the heart problem.

This type of vegetables can also help fight cancer and has inflammatory properties. These vegetables can be eaten raw on their own or mixed in salads or eat with cereals.

 

Bell pepper

These vegetables come in different colors and are loaded with antioxidants like vitamin C. A small bell pepper when eaten contains about 158 percent of the daily dose of vitamin C that our body needs. They are also loaded with vitamin A which is an important nutrient needed for the immune system.

 

Sweet Potatoes

have more fiber than their counterparts the white ones, and they are broken down slowly in the body. The process of breaking down in the body is important to people with diabetes because this will not spike up the glucose level.

This food is rich in beta-carotene, vitamin A and C and also a good source of potassium and vitamin B-6. The potassium content of this food help in the balancing of sodium level in the body.

By eating a medium-size and five-inch long sweet potatoes will give us around four grams of fiber and only 115 calories. Aside from boiling or steaming this potato for eating, we can also mash it and eat it mashed.

 

Conclusion

These are only a few of the several numbers of veggies and fruit that has the nutritional property to be benefited by our kidneys in our body. So to keep our kidneys healthy and in perfect condition, we must at least consume some fruits and vegetables that are enumerated above. By just consuming these natural foods we will no longer have to visit the doctor and prescribe to our drugs and other kinds of medicine.

Tips To Healthy Living

 

Health Benefits of Winter Melon

There are different kinds of winter melon, like ash gourd, winter gourd and white gourd. Sometimes because of the fuzzy appearance inside they are also termed as fuzzy gourd. The plant has a great viability as fruit and vegetables as the entire plant can be consumed.

Chinese make this fruits and vegetables into winter melon soup, popularly known as dong gwa jong and Tung qua Chung which is used with pork and or beef.

Chinese are the one of the top consumer of this kind of winter melon, especially during celebrations. Aside from using it as fruits and vegetables, it is also widely used as medicine.

It can cure several kinds of diseases such as, peptic ulcers, preventing blood loss from nose, diseases like tuberculosis, diabetes, frequent urination. Those are but a few that this plant can be used to cure.

As medicinal winter melons are used in Ayurveda treatments and is one of the world’s oldest holistic healing systems. It is based on the belief that health and wellness depend on a delicate balance between the mind, body and spirit. Its main purpose is to promote good health.

They are also having many culinary uses. They are made into candies, Chinese mooncakes, the Petha very popular in India and Pakistan. Indians uses it for preparing spicy curries.

 

Food Healthy Body

There are several nutrient rich and catalyst for good health known as super foods. They not only maximize your immune system but also contribute in the body healing compound, which reduces inflammation and can kill off harmful bacteria.

Well it is so obvious that to stay happy in life one should be healthy both body and mind as well. So in order to attain that goal one should make these super foods as part of the daily routine.

There are at least 14 superfoods that will help us live a more productive life, live longer and a healthy life. Following are the 14 superfoods to consider;

 

  • Avocados
  • Beans
  • Berries
  • Broccoli
  • Dark Chocolate
  • Eggs
  • Fish (the oily variety                                                                
  • Nuts and seeds
  • Oranges
  • Quinoa
  • Spinach and kale
  • Sweet potatoes
  • Tea
  • Tomatoes
  • Yogurt 

                                                                

Avocados are fruits which contribute to a healthy blood flow and a healthy brain. Beans on the other hand are rich in iron and fiber and keep our cholesterol at a normal level and will lower the risk of cancer ailment. Consuming beans on a regular basis will have a slimmer body than those that abstained.

Berries are also rich in fiber and contain antioxidants and if consume regularly will keep mind and body healthy as well. Broccoli is a green vegetables that is bone healthy vitamins like vitamin C, vitamin A and vitamin K and has the ability to suppress tumor growth that reduce the risk of contracting cancer.

Dark chocolate is packed with antioxidants and natural stimulants that increase focus, concentration and enhance your mood. Egg yolk also contains antioxidant which keeps our eyes healthy. Eggs also contain brain development and memory enhancing choline.

Fish especially salmon and sardines are sources of omega 3 that are important for the brain. Eating nuts and seeds will daily will promote a longer life. Walnuts are also rich in omega 3 which is good for the heart.

Oranges are known for the source of vitamin C, and this is known that vitamin C is responsible to produce the white blood cells and is a powerful antibody that uses to fight infections.

Quinoa is rich in protein, iron and fiber that helps prevents heart disease and as well as diabetes. Spinach and kale are very rich in vitamins, fiber and minerals and when taken regularly will have greater chance of keeping out of ovarian, breast and other cancers ailment.

Sweet potatoes are root crop that are rich in  A, and are good for the eyes and bones. Tea has a very high quality of antioxidants called flavonoids and will help control the disease of Alzheimer’s, diabetes and cancer as well.

Lycopene is mostly found in tomatoes and this is good for the skin that protect from ultra violet rays. Yogurt is very good eating because it contains good bacteria and promotes healthy guts and also rich in calcium that aids in the prevention of osteoporosis.

 

3 Best Healthy Aging Tips

Well one of the things to consider in order to attain healthy aging is to eat less, laugh more, deal with your stress and take sleep seriously at least consider the eight hour sleep at night.

According to Frank Lipman M.D. on how to eat for anxiety to how to get optimal vitamin D level to the specific blood test all these should be taken up during the annual test exam that you undergo.

The best healthy aging tips are;

Move Intentionally.

Moving intentionally is not just exercising more but exercising intentionally and intelligently is so crucial for extending once health.

Everybody knows that as we grow older we should be very careful so that we will not get injury to our self, because it is hard for our body to recover from injury not as when we were young.

So in order to avoid such injury we should adopt the way our body wills response to whatever exercises we perform. If we are not exercising safely and properly, then for sure this will lead us in the opposite effect of healthy aging.

 

A Little Adversity

According to Dr. Lipman putting a little bit of stress encompasses a wide range of physical adversity. To attain these we have to subject our body in intensive exercise, experience hot and cold temperatures and even fasting so our body will get to adjust on the little stress that we undergo and in this way we will be able to stimulate longevity.

In just putting a little stress into our body just enough to stimulate what some people call these longevity genes. In doing these our body is being taught how to handle big stressors like illnesses, or any environmental stressor that will come our way.

So make sure that we don’t put our body under too much stress, because we know that in doing so will a related health issue will occur. So if you need to take something to eat take it, in this way you are not putting too much stress into your body.

 

Don’t Take Life So Seriously

Remember don’t ever take life so seriously, instead always stay happy and enjoy life in this world of biohacking and meticulous measuring. We might be caught off guard regarding blood test and food restrictions that may cause us more harm than good.

There is this term biohacking which is also called DIY biology. It is a broad term that can cover huge activities or from performing science experiments or other organisms to tracking your own sleep or by changing your own biology by injecting young blood into your vein and hoping it will fight aging.

Currently there is the most notoriety who experiment in their own bodies and is done outside of the traditional lab and institution in the hope that they will be boosting their physical performance.

About Angel

Hello everyone welcomes my website maintaining a healthy body. Since I was a kid I don’t mind what kind of food I ate as long as I got full. I have no control over how I take in foods whether it’s good for the body or it will have a bad impact on my health.

You know as a child you don’t mind what in the future your body looks like and only when you begin to grow up that you realize and be concern about your health.

This is about Maintaining Healthy Body

Almost all humans men and women are getting concern about their health when they are entering the teenage. These things apply not only among teen boys but much more among teenage girls. So I am one of those who became concern about how I look during my teenage years.

Before I didn’t care about becoming obese and I keep on eating whatever is placed in front of me. When entering my teenage years I was already weighing 150 pounds. I am so chubby that I rarely got many friends and most especially when I began to get a crush with that young beautiful girl in school.

Now that was the time I began to realize that the body I have is not healthy at all and there is the possibility you will be bullied. So I began to make research on many topics that concerns getting a healthy body.

 

I Want People Young and Old Alike To Have Healthy Body

My purpose here is to help all people to have a healthy body by providing them the necessary guidance on how to maintain a healthy body. Being always healthy is one way our body will resist some diseases that a weak body will fail. The immune system in our body is capable of fighting back whatever diseases that come their way, cause they have enough resistance to counter their intruders.

So here we will learn how to choose the right food to take and the proper exercises that will help us maintain a healthy body. There is some food that we think is good for the body but in reality, it is doing worse and in turn, we become chubby and not the other way around.

 

To Live A Happy Healthy Life

My goal here is to let all people stay healthy and in this way, they will stay out of doctor’s visits. To avoid their pockets to get empty because of expenses incurred in the payment of doctor’s fee and other medication if not confinement to a hospital.

So everybody will be happy if we just follow what is good for our health and by avoiding the additional expenses incurred if we are always sick and need to see the doctor. Then this way we will live a healthy and happy life as everyone deserves in their life.

 

All the best,

Angel