Health N Medicare

Author: Wayne Whitehurst

  • 5 Ways to Improve Lifestyle for Reducing Heart Diseases

    5 Ways to Improve Lifestyle for Reducing Heart Diseases

    Lack of healthy lifestyle is one of the primary reasons for the increasing rate of heart diseases. Most Americans fail to maintain a healthy lifestyle by balancing it with good diet and a normal way of simple yet proper living.

    According to a recent study, the rising rate of heart illnesses are not only diagnosed among the aged adults but the young adults are also equally suffering from higher cholesterol levels, higher heart rate issues including serious illnesses caused by the deteriorating of the heart conditions.

    Heart attacks and strokes are no longer the diseases for the middle-aged to aging people rather many in their late 20’s to early 30’s are experiencing similar consequences mainly because of the rising issue of stress and unhealthy lifestyle.

    Let’s take a quick look at the 5 ways to improve the lifestyle for reducing heart diseases—

    Improve lifestyle

    You need to improve the lifestyle for restoring your heart’s health. As doctors says so as the lifestyle experts, try to eat home cooked food made of fresh vegetables, fish, chicken, tofu etc. Cut off the saturated and trans-saturated food that mainly contained in chips, packaged fries, crackers, cookies, bakery products, less toned milk etc.

    • Instead of depending on the takeaways, prepare your own food at home and lower the regular intake of red meat. They’re harmful for your heart. For lowering down the cholesterol levels, you need to take less number of coffees and teas daily or even if you take avoid taking the sugar cubes.
    • Try to avoid late nights. Sleep within 11 pm and wake up by around 5 am to start your day with a minimum 30 minutes light workout. Your heart will be thankful to you.

    Lower the stress level

    If you’re suffering from a poor heart condition or trying to adopt a few preventive measures, then delete the word “stress” from your dictionary.

    Meditation helps to calm

    There’re a few people who tend to stress easily. If becomes next to impossible for them to cut off stress from their lives. Then they might opt for yoga or try to meditate daily for at least 20 minutes in the morning and before sleep at night to relax. Exercising also helps in reducing the stress level.

    Keep screening the diabetes

    Signs of diabetes cause perennial heat issues. So, keep screening the blood sugar levels to control it on time.

    Visit a cardiologist

     For hereditary heart disease issues, you must try to keep in contact with a good cardiologist for a thorough checkup at times.

  • How To Avoid A Heart Attack Or Stroke According To WHO?

    How To Avoid A Heart Attack Or Stroke According To WHO?

    According to a recent study by WHO, around 17.5% people are dying of various cardiovascular diseases. Withstanding the gender barriers, men and women from the mid to low income countries are suffering from similar diseases the most. If you’re concerned about saving yours as well as your family’s heart then start from an early stage. It’s not late now when you can consider dropping the old habit of smoking or drinking alcohol. Begin with visiting a doctor and undergoing certain tests like cholesterol blood test and ECG to check the condition of your heart.

    Here, WHO- has suggested some tips for avoiding the dreadful heart attacks and strokes—

    Watch your body weight

    Watching the weight is essential to control heart disease risks. Though many thin people are found suffering from similar diseases, watching the weight is mandatory for lowering the risks. You can try the cardio fitness training or can also hit a gym for working out there. Regular walking or biking to workplace will be a great way to stay fit. The heart also remains healthy as you keep staying active.

    Watch on your diet

    WHO suggests depending on lean meats, vegetables, pulses, grains and lots of fibers instead of more carbohydrates to reduce weight and watch the cholesterol level. Instead of the regular cooking oil, you can use zero calorie butter or olive oil while cooking.

    It’s high time to watch the regular caffeine intake at the same time. If you have a habit of trying fast foods such as French fries, burgers or pizzas then stop now or the trans-fats are going to take a toll on your heart.

    No alcohol & smoking

    Poor hearts are not much immune to resist the harsh effects of tobacco. So, quit smoking when it’s threatening for your health. At the same time, over consumption of alcohol is also not good for the health.

    Go for a thorough checkup of blood lipids, cholesterol and blood sugar

    Abnormal increase of blood sugar and lipids take an incredible amount of toll on heart causing to attacks. Therefore, watching the levels of pressure, sugar and lipids in blood is essential to fight all odds on time unless it’s too late.

    Visit a cardiologist if you have a tendency of heart diseases or rising cholesterol levels. A regular mild medication helps you to remain fit and fabulous along with watching the mentioned dos for avoiding the risks of heart ailments as per WHO.

  • 7 Tips to Cheat Hereditary Diabetes

    7 Tips to Cheat Hereditary Diabetes

    Does your family have a history of diabetes over generations? Then chances are high that you might be affected by the malicious disease that begins with the rising sugar levels in blood and ends with either blinding you or jeopardizing the kidneys’ functions. The type 2 diabetes affected people have to deal with regular shots of insulin which helps in controlling the sugar levels. At times, they succumb to the rising rate of blood sugar level and die from a cardiac arrest or multiple organ failure.

    So, you can cheat hereditary diabetes by trying a few hacks—

    Start with plant-based & low-calorie diet

    If you’re not ready for the dreadful consequences of diabetes, you should start protecting yourself and your family from an early time. Begin with adding more plant-based food in your meals. Try to stick to low-calorie diet that can add tofu, fish, lots of fresh leafy vegetables, and chicken to your diet so that you can control the calorie count in your body.

    Drink sufficient water

    Fluids help in hydrating as well as flushing out the toxics from body. Therefore, cut off the sugary juices or lemonades and drink plain water considering the body weight of yours. Drinking sufficient water reduces the chances of diabetes and different other chronic diseases besides preserving the health.

    Body weight control

    Maintaining the body weight considering the BMR is mandatory to not only preventing diabetes but also to stay protected from various diseases from high-blood pressure, cholesterol, hyper tension and so on.

    Regular fitness

    Regular workout activity is mandatory to maintain your fitness and balance the blood sugar levels in your body. Start with an hour of regular brisk walking or 10 rounds of breaststroke on the waters. Cardio exercises help in increasing the lean muscles along with fighting the signs of hereditary diseases by busting the ill-effects of calories nested in human bodies.

    Track your diabetes

    You can visit the doctor for a regular checkup. You can also buy a diabetic monitoring device and keep checking the blood-sugar levels at certain intervals as referred to you by your doctor.

    A healthy lifestyle

    Maintaining a healthy lifestyle is essential. It should include healthy eating, regular 8 hours of uninterrupted sleep, good thinking etc.

    Cut off sweets, soft drinks, and alcohol

    When you’re ready to take do anything to prevent hereditary diabetes then you should stop the sugar intake in your cups of tea or coffee. Stop having soft drinks and lower the regular alcohol consumption to resist diabetes.

  • How to Cheat Insomnia?

    How to Cheat Insomnia?

    Sleeplessness is a growing issue among many withstanding the age barriers. Insomnia is primarily caused by various reasons such as medication, stress, diseases and finally some acquire it hereditarily. As a reason of lack of sleep, insomniacs grow various health hazards from psychological health issues etc. The weariness often causes dark circles across the eyes for bearing the constant pain of not sleeping sound.

    If you have been suffering from insomnia then try out some ideas which can help to cheat insomnia and help you to enjoy a sound sleep of 8 hours and even more.

    Stress bust

    For sound sleep, de-stressing is mandatory. With extreme work pressure and personal issues, stress level increases. If you are eager to sleep naturally and without any medical support, then you have to kill stress. Stress busting is possible by listening to good music, reading your favorite book or by watching a movie of your choice.

    Exercise hard

    Regular fitness workout not only is essential for maintaining the body fitness and weight but also equally essential for supporting your sleep. You can fight insomnia by exercising daily.

    Eat healthily

    Build a habit of eating healthy food daily. Try to have home-cooked food with white meat such as chicken, fish and lots of vegetables. Many fruits help your nerves to relax and help you to have a good night’s sleep.

    Lower smoking & caffeine intake

    If you’re a heavy smoker reduce it. Avoid smoking or taking coffee before sleeping. It hampers the regular pace of sleep.

    Meditation & Yoga

    Meditation and yoga help incredibly to reduce stress and depression by enhancing peace inside your mind. It’s because of the peace you might be able to resist insomnia.

    Sirodhara Ayurvedic treatment and other spa therapies also support in reducing the stress an

  • 5 Strategies To Keep Your Heart Fit & Sound

    5 Strategies To Keep Your Heart Fit & Sound

    A healthy heart is often a hereditary gift that many receive by birth. However, it’s not a happy picture for everyone as some are born with a feeble heart with holes and other complications which some grow different complexities with the passing of time. Primarily, stress, anxiety, sleeplessness, over excitement, trauma, rising cholesterol level, and poor oral health are threatening for the heart. Nowadays, the strokes and heart attacks are rising at an alarming rate among youngsters. Therefore, there’s no ground to compel only the aging people are threatened with heart ailments. Prevention for heart diseases can allow everyone to live a happy life with a fit and sound heart.

    Let’s explore some significant strategies for keeping the heart fit and sound—

    Eat fat but not the threatening trans-fats

    Human body needs fats whether saturated, unsaturated or polyunsaturated fats via different foods, but trans-fats are not required. Rather they create a nuisance by increasing the risks for stroke and heart attacks. Unfortunately, if there’s a history in the family of heart attacks, avoid the trans-fats from your food to stay on the safer zone.

    Ample sleep is essential

    Sensitive and emotional people often succumb to the issues of sleeplessness. If you’re an over thinker because of which you’re literally killing sleep, then you must attend a therapy or a program helping the insomniac incredibly. As a matter of fact, sleeplessness torments the heart because of which chances of heart attacks remains. Get ample sleep to keep your heart steady.

    Quit smoking & stay away from being a victim of secondhand smoking plague

    You must quit smoking if you want to maintain your respiratory condition as well as your heart. At the same time, you mustn’t stay close to other smokers as you the secondhand smoking plague have consumed many innocents. Even without taking a single puff, many are identified with lung cancer or heart diseases because of inhaling the deadly tobacco smokes ejected by any close family member or anyone else.

    Take care of your oral health

    Go for a routine checkup to a dentist as it’s mandatory to protect your oral health. Often infected gums and poor oral health cause serious heart issues. Therefore, don’t forget to brush and floss your teeth daily.

    Yoga & Meditation helps

    For maintaining the stability of the heart, you should practice yoga. The meditations help in calming your mind and body which is necessary for keeping the heart sound and fit.

  • What Are The Reasons To Maintain Foot Health?

    What Are The Reasons To Maintain Foot Health?

    The feet are perhaps the most neglected body part when it comes to taking care like you usually do on your face, skin or hair. But as a matter of fact, maintaining the foot health is mandatory as any minor infection can cause a serious health hazard later on. Here, we’re about to discuss on the reasons for maintaining foot health—

    Cleanliness matters

    You should opt for a monthly pedicure for cleaning up your feet. It is an incredible way to keep your feet clean and soft along with removing the body toxins. You can also have a sound sleep after taking a footbath. A hot footbath after a tough day or a hectic journey is excellent to rejuvenate.

    A podiatric treatment for Achilles tendon or Bunions

    If you have grown a bunion or suffering from Achilles tendon, which is an extremely painful disease, without wasting any time, fix an appointment with a specialist pediatrician. Often people are found neglecting foot diseases but later on, it take a serious turn causing to surgeries. Therefore, it’s suggested to visit a pediatrician to avoid such circumstances.

    Sustains the general health

    By protecting the foot health, you’ll do a good deal of favor to your general health. Often, many serious diseases are caused because of lack of proper foot care.

    Take actions for nail infections & cracked heels

    If you notice nail infections of cracked heels, visit a doctor for immediate cure. Usually, you’ll be offered with medication and a good pair of shoes. Also, opt for footbath, foot cream and gel to maintain the foot health.

    Right shoes for better walking & running experience

    It’s necessary to choose the right pair of shoes for better walking and running experience. It will also allow you to stay protected from the arthritis pain.

  • 5 Ways To Maintain Digestive System

    5 Ways To Maintain Digestive System

    Along with an improved lifestyle, you need to check on your daily food you take for improving the digestive system. At the same time, your food habit has an impact on your regular sleep and general health. So, make sure whatever you eat, shouldn’t take a toll on your health embarking you to a serious situation after a while.

    Here, 5 ways of maintaining the digestive system are discussed—

    Switch to high-fiber diet

    Start with white meat such as fish and chicken instead of the red meat. Also, by adding green and leafy vegetables along with nuts such as almonds, cashews etc, you can do a great favor to your health. High-fiber diet also supports in improving the digestive systems by reducing the malice caused by hemorrhoids, diverticulosis, Irritable Bowel Syndrome (IBS) and so on.

    Cut off carbohydrates

    One in every three Americans is diagnosed as obese. Primarily, it’s their improper way of food intake that is allowing them to put on an incredible amount of weight at an alarming rate. Therefore, if you’re ready to check on the food habit that instead of adding more and more calories in your food, switch to high-fiber diet. Cut off the large amount of carbohydrates and fat food. If you can eat zero greasy food and avoid the trans-fat to ruin your health- you can protect the digestive system too.

    Add probiotics in your diet

    Probiotics are the bacteria that are already present in your digestive tracks. By including foods that have a generous amount of probiotics will do a great favor to the digestive system. So, opt for low-fat yoghurt or kefir for supporting your digestive system.

    Hydration is mandatory

    Sufficient amount of fluid intake is essential for improving the digestive system.

    Daily exercising

    Work out daily for at least an hour for improving your immunity, stamina as well as the digestive system along with boosting your fitness.

  • 5 Tips to fight Stubborn Belly Fat

    5 Tips to fight Stubborn Belly Fat

    Have you been feeling suffocated for the increased body weight? Usually, it starts with the belly and then gradually invades the rest of the body. Whenever you guess the signs of obesity, you should take an immediate action to prohibit it to conquer your body. Start with mild exercises and regular walking that helps immensely in normalizing fat levels. However, when it comes to stubborn belly fat, many are found frustrated for not seeing a satisfactory result after doing their best to cut off the belly fat.

    Here, we have 5 Effective Tips to Fight Stubborn Belly Fat—

    Attend a fitness program

    There’re multiple fitness programs offered by trained professionals. If you’re too serious about shortening your waist line then it’s better to contact a personal fitness trainer and work out under the expert guidance. Considering your BMR and the fatty belly, you’ll be recommended with certain workouts both in cardio and with machines to burn the stubborn fat layers inhabiting in your waist for quite some time.

    A proper diet with more proteins in it

    Proteins tend to break the carbohydrates and balance the fat level. So, if you have randomly eaten your heart out and primarily consumed on carbohydrates and fat-based food then it’s time to push the break firmly. Promise yourself to stringently follow the diet provided by the dietician after checking the BMR.

    Try the Keto diet & Liquid diet

    The Keto diet is much in these days. They’re following a scientific way of eating healthy and accurate portions that allow to balance the body weight. Even with chronic diseases such as diabetes, high-blood pressure, heart issues- people are following the diet and enjoying fruitful results.

    Liquid diet on the other hand is often followed by the celebrities for slacking down the body weight at an alarming rate. Under a professional guidance, try the diet form to slash down the stubborn fat quickly. Liquid diet also keeps you hydrated which is helpful to lose weight incredibly.

    Reduce Stress

    Whether its work related or regarding personal life- you need to abolish stress completely from your life. It’s a psychological crisis that takes an incredible amount of toll on the body. Stress leads to depression and finally, you’ll end up into an obese and sad person.

    Avoid addictions of smoking or drinking alcohol

    By avoiding smoking and consuming higher level of alcohol, you can reduce the chances of obesity.

    Try out these ideas and get rid of the stubborn belly fat.

  • 5 Tips to Live a Healthy Life

    5 Tips to Live a Healthy Life

    Heath is the most precious wealth that we must always be concerned about. Since early childhood maintaining a balanced and healthy life help in building a sound health for the rest of the life. Being an adult, you’re aware of the dos and don’ts of a “healthy life”. If not, you’re at the right stop where we’re about to focus on the top 5 tips for living a healthy life.

    A Balanced Diet

    Unless, you’re diagnosed with any chronic disease such as diabetes, high blood pressure, heart ailments or any other health complications that restrain you from consuming any type of food in a generous amount then it’s better to consult a dietician that can create a diet chart.

    Usually, the diet charts are framed considering your BMR status, blood sugar levels, and considering the medications you follow for controlling any disease. By following a healthy diet chart, you can take the exact amount of carbohydrates, protein, fat, minerals etc. that your body requires for a better stability.

    Lifestyle

    For a healthy life it’s mandatory to be strict about the lifestyle. Nowadays, people are more concerned about the lifestyle. As the word demonstrates itself- the style of life—is all in your hands. Let’s begin with a habit of “early to bed and early to rise”. Next, by following the balanced diet, you can contribute immensely in creating your very own healthy lifestyle.

    Avoid unhealthy addictions

    Avoid addictions of smoking & alcohol consumption. In the beginning it might be as a hard as breaking an iceberg, still you gotten to try to protect your heart, lungs, liver, kidneys and  other vitals if you truly want to stay away from doctors, medications and treatments for the rest of the life.

    Fitness

    You need to stay fit for a healthy life. It’s not only necessary for maintaining your shape; fitness exercises help in reducing stress that leads to depression. Regular workout also balances the blood sugar levels and restores the usual sex drive.

    Intake of generous amount of fluids

    Hydrate your body as much as you can. It not only helps in keeping the skin supple and also keeps you miles away from multiple diseases starting from digestive hassles to dehydration, nausea and so on.

    Finally, to live a happy and healthy life you can opt for a routine health checkup. Many clinics offer packages for a thorough checkup which is essential with aging to get a complete picture of your health status.

  • 6 Simple Rules for Amazing Health

    6 Simple Rules for Amazing Health

    The world is a happy place. You can make it happier by making your life simple. The greatest blessing is to have a sound health and for having an amazing health to live a happier life- you should give your best shot to maintain it. instead of depending on toxics and eating irrationally – you should wisely gear up your food habits so that in the long run you can feel proud of having an incredibly sound health.

    Here, explore the 6 simple rules for an amazing health—

    Do light exercise daily

    It’s needed to do some light weight training to keep your muscles working. Cardio exercises such as running, walking or swimming helps to keep you in shape and the lean muscles to develop. Unless you’re aiming to build up your body with 6-8 packs you can work out on your own instead of hiring a personal trainer. An hour of regular brisk walking is excellent to keep your organs work perfectly.

    Eat homemade food made of fresh vegetables

    Rather placing order or depending solely on takeaways, you can try to cook your food at home. Make it a habit in your family too when you’re concerned about maintaining a sound health. Add leafy and flesh vegetables in the daily diet. They’re the best sources of nutrients and energy.

    Avoid intake of greasy food & red meat

    Make it a rule to get rid of red meat and greasy food. Of course, you can enjoy the barbeque with chicken, fish and even with vegetables instead of the red meat. Opt for more fish and chicken known as the while meat to stay in shape and to avoid any disease to invade you or your family.

    Attend a program or therapy

    You can consider attending a program or a therapy allowing you to enlighten about the better way of living. Nowadays, good speakers conduct various inspiring programs. If you’re suffering from depression that is hampering your peace of mind, attending such talk shows or a therapy can help in rejuvenating your mind as well as your body. You’ll be healed.

    7-8 hour Sleep is a must

    A sound 8 hour of sleep is a must to protect your body from any attacks by heinous diseases. Insomnia is no less than a curse for the worst sufferers.

    Stay away from any stress & always smile

    You should stay away from stress and always smile. Be happy with what you’re and your life for a peaceful survival.