Ladder of Fitness

Of course, your ideal weight depends on your individual build. If you refer to it ,you have an approximate idea of what you should aim for.

The four rungs to fitness

The + 5 kg rung: If you are overweight by 5 kg or more, you are within finger-touching distance of the fitness rung. Obviously, your food intake is not excessive. All you need to do is exercise. Use those legs to burn away the excess fat and grasp the top rung.

The +6-12 kg rung: If you are overweight by 6 to 12 kg, work out more, eat less fat. Modify your ‘mighty’ meals. You could cut off red meat and chomp on lean, mean cuts. Simultaneously, get your legs going. It figures that with less fat entering your body, your muscles will work at fueling the remaining fat for energy. So, switch on the fat-burners and watch them cleave into the fat zones!

The +13-23 kg rung: If you are 13 to 23 kg overweight cut out all red meats, fries and sweets. Do not splurge on weekends. And whip up your leg muscles into fat-burning activity, These vital immediate steps will help you climb up to the higher + 6-12 kg rung… +5 kg rung and finally… victory!

The + 24 kg or more rung: If you are overweight by 24 kg or more, it would be wise to consult your doctor. No, do not panic. The good doctor is sure to prescribe a daily brisk walk and a fatless, sugar-free diet. Follow his prescribed path - you can’t go wrong. Start walking. Or swimming. Or stationary cycling. Score your required run-rate per week.

Dahn Yoga Helps Improve The Health

While the majority of the Americans think of yoga as coming the cultural or Hindu traditions Indian, it have there a yoga with roots of more-than-5,000-year-old in Korea, in its modernized holistic version of formation of form physical, 30 years of, it is called Dahn Yoga and can be learned and practised in the 120 centers of yoga and health of Dahn in 15 metropolitan zones of the organizations of Dahn of sister of the UNITED STATES function in Canada, in South Korea, in Japan, in the United Kingdom, in Germany, in Russia and in Brazil. In the whole world, there are 600 centers, with approximately 1.000.000 people by using the yoga of Dahn and of the relative methods of education of brain daily. The creator of the yoga of Dahn is dregs of Ilchi.

The yoga of Dahn is an integrated system of body-spirit-brain of the exercises to improve health’of the body S, the possibilities’of the spirit S, and the connection’of the spirit S. to practise the yoga of Dahn, the results tend to be individual health. But it is normal that the experts of yoga of Dahn divide, directly or indirectly, which they

With work being often the place more stressing in lives’of the people S, the positive effects of the yoga of Dahn are usually observable there. This arrived at Linda, which stated, Being a teacher exposes me to many stressing situations. But after the practice of the yoga of Dahn, I became better able to handle of the same high levels of effort around me. I learned how to choose my emotions and AM not caught up with by them. My reactions changed. I am quieter and more calms. The techniques of relieving taught with the yoga of Dahn helped me to go well to a better member of professor, colleague, friend and family.

Another aspect of the life which emerges for many experts of yoga of Dahn is that they want to give more to the community. In the case of’Linda S, this carried out to an offering experiment single. As it expresses it, the I AM teaching the yoga of Dahn is exerted with the handicapped adults développemental, as an element of a program to exceed organized by the non-profit-making base of Dahn. It is a personal experiment very enriching. It is smelled good to share methods of yoga of Dahn in order to add to health’and with the happiness of the people S. I found something that I will continue to make when I withdraw myself – ensign the yoga of Dahn and draws aside health, happiness and peace with others. Thanks to the formation

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Is There Ways To Prevent Breast Cancer?

The best approach is to avoid as many risk factors as possible while increasing protective factors.

Doctors and scientists do not know why one person gets cancer and another one does not. Review the following “proven” risk factors that may increase the chance of getting breast cancer:

Estrogen: Being exposed to estrogen over a long time may increase the risk. This increased exposure occurs in the following ways:

1. Early menstruation: Beginning to have menstrual periods at age 11 or younger increases the number of years the breast tissue is exposed to estrogen.

2. Late menopause: The more years a woman menstruates, the longer her breast tissue is exposed to estrogen.

3. Late pregnancy or never being pregnant: Because estrogen levels are lower during pregnancy, the tissue is exposed to more estrogen in women who become pregnant for the first time after age 35 or who never become pregnant.

Other risk factors include:

1. Hormone replacement therapy/Hormone therapy: Therapies given to women who have had their ovaries removed or who have had a hysterectomy

2. Exposure to Radiation: Radiation to the chest for the treatment of cancers starting 10 years after treatment and lasting for a lifetime. The risk depends on the dose of radiation and the age at which it is given. The risk is highest if radiation treatment was used during puberty. Radiation therapy to treat cancer in one breast does not appear to increase the risk of developing cancer in the other breast.

3. Obesity: Increases the risk in postmenopausal women who have not used hormone replacement therapy.

4. Alcohol: Drinking alcohol increases the risk. Risk rises as the amount of alcohol consumed rises.

5. Inherited risk

Protective factors that may decrease the risk include:

1. Exercise: Exercising four or more hours a week may decrease hormone levels and help lower breast cancer risk. This effect is greatest in premenopausal women of normal or low weight.

2. The risk appears to be lower if a woman has her first full-term pregnancy before she is 20 years old.

3. Breast-feeding: Because estrogen levels are lower during breastfeeding, a woman may decrease her risk.

4. Ovarian ablation: Estrogen is reduced when one or both ovaries are removed and can decrease the risk.

5. Late menstruation: At age 14 or older decreases the chances of breast cancer.

6. Early menopause: The fewer years a woman menstruates, the shorter the time her breast tissue is exposed to estrogen.

7. Tamoxifen: Lowers the risk in women who are at high risk for the disease. The effect last for several years after drug treatment is stopped.

8. Raloxifene: Helps prevent breast cancer in postmenopausal women with osteoporosis.

9. Aromatase inhibitors: Lowers the risk of new breast cancers in postmenopausal women with a history of the disease.

10. Prophylactic mastectomy: Some women with high risk may choose to have both breasts removed when there are no signs of cancer. The risk of is lowered in these women. It is very important to have a cancer risk assessment and counseling about all options for possible prevention before making this decision.

11. Prophylactic oophorectomy: Women who have a high risk may choose to have a prophylactic oophorectomy (removal of both ovaries when there are no signs of disease) to decrease the amount of estrogen made by the body and lower the risk. It is very important to have a cancer risk assessment and counseling before making this decision.

12. Fenretinide: At type of vitamin A called retinoid that may lower the risk when given to premenopausal women who have a history of the disease.

The following have been proven NOT to be risk factors or their effects are not known:

1. Abortion

2. Oral Contraceptives

3. Progestin-only contraceptives that are injected or implanted

4. Environment: Studies have not proven that being exposed to certain substances in the environment such as chemicals, metals, dust and pollution) increases the risk.

5. It is not proven that a diet low in fat or high in fruits and vegetables will prevent breast cancer.

6. It has not been proven that either active cigarette smoking or passive smoking (inhaling secondhand smoke) increases the risk of developing the disease.

There are new studies going on continuously to find more ways to prevent breast cancer. These studies include:

• The effects of exercise

• The effects of quitting smoking or taking certain medicines, vitamins, minerals or food supplements

Source: National Cancer Institute

Top Ten Reasons Why We Get Hypertension

While there is no exact cause of hypertension several lifestyle factors have been found to raise blood pressure. In the tradition of making Here’s my very own Top Ten Ways to Get Hypertension.

10.) Getting stressed out. Taking on much more than you can handle at work can give you a lot of unnecessary stress that sticks with you long after you leave the office. Stress has been found to cause several ailments, hypertension among them.

9.) Worrying too much. Anxiety has also been found to cause spikes in blood pressure. Some experts claim that making worrying a habit can cause as much damage as chronic hypertension.Things that you can do to relax include meditation, yoga, and massage.

8.) Eating the wrong things. Whether or not you’re overweight, and whether or not you exercise regularly, taking in a lot of the bad stuff can cause your blood pressure to rise. Cholesterol, trans fats, and salt are the “bad stuff” that we consume. You can use the new food guide pyramid as a guideline to help you, and your blood pressure, get back on track.

7.) Lack of exercise. Most of us spend our days sitting down, whether at work, at school, or at home. Lack of exercise can lead to obesity, which is thought to be a leading cause of hypertension.Increase physical activity by walking the last few minutes to work, go up or down using the stairs, and play a sport during the weekends.

6.) Being overweight. This is the main reason for the previous two ways to get hypertension. Poor eating and exercise habits will make your heart work harder to cope up with the excess weight.

5.) Too much caffeine. Many people have been dependent on coffee to energize them the whole day. However, the caffeine in coffee makes our blood pressure rise temporarily, which becomes longer if we take in more caffeine in one day.

4.) Binge drinking. Anxiety and stress tempt many of us to escape from reality with some alcohol. Binge drinking constricts blood vessels and can cause a 10% spike in your blood pressure. Sorry, but if you suffer from hypertension, you’ll need to limit yourself to a glass of wine or a can of beer a day to stay on the safe side.

3.) Smoking. Each stick you consume makes your blood pressure to increase by 5-10 mm Hg. Also, the nicotine decreases the amount of oxygen in the blood, making your heart work double time to keep the body’s cells healthy.

2.) Not getting enough sleep. Less than six hours of sleep per day will make you more likely to suffer from hypertension. Getting enough sleep will keep you from getting high blood pressure.

1.) Not using my hypertension program. This is serious - I’ve advised my clients to follow my tips on how to avoid the first nine items, but the only thing that made them lower their blood pressure to ideal levels is when they did the simple exercises in my blood pressure program.

5 Tips to Win Over Stress

Stress can be caused by almost anything around us, traffic, job, lack of money, family and the list goes on. Some can handle stress well and remain calm while others need to release it to start functioning well again. For both cases, it is important to face that you are undergoing a stressful situation and come up with an immediate plan to resolve it. Simply ignoring it will not make it go away, rather it can haunt you in the future. There are medical studies that proves that psychological stress can add up to the immune-related disease that can make you very sick.

1. Know your problem. The first step is knowing your enemy and acknowledge that you are undergoing a
fight over stress. Then you need to determine the type of stress that you are dealing with. There are two basic types, long term and acute stress. A long term stress is the stress that you endure daily, everything that you encounter in your life can add up to this. On the otherhand, acute stress is caused by more specific events like a recent fight with your mother or an accident. Both type of stress can affect your health in the long run so you need to determine the root of this worries and find specific means to eliminate it.

2. Find ways to eliminate the root of your stress. After accepting that you have a problem you should further evaluate yourself and what causes these stress. Is it family related? Is it about your Job? A debt problem perhaps. After determining the root of your stress, think of ways how you can eliminate this to change the situation. Fix that family problem, get a new job or hold a garage sale. There’s always a solution to any problem, the key is to not give up until you find that solution
3. Take time to smell the roses. Living in a fast paced routine can build up stress that is more than you can handle. It wouldnt hurt to take things slow and take control of your life as well as the situations that you’re getting into. There’s no need to rush so take your time and live a little. Learn to be carefree once in a while so that you can appreciate what you have right now instead of always running for what you want.

4. Set aside a “me” time. Add a “me” time in your daily routine wherein for few minutes you forget everything that you worry about. Reflect on how have you changed throughout the years, what goals have
you accomplished so far and what will you do today, next month or this year to further achieve your other
goals.

5. Satisfy your adventurous bone. Do different things once in a while since a daily routine can make you
feel bored. move out of your circle and try new things that can spice up your live.

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