‘Women’s Health’ Posts

 

How to build muscle mass naturally

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How to build muscle mass naturallyThe secret to gaining more muscle mass is to gain strength and make yourself stronger. The more strength you gain, the more you can fit in at the gym and consequently, the more muscle mass you will build. However, how to build muscle mass naturally is another question. Drugs are always poisonous chemicals and you need to stay away from them.  Here is a list of how to build muscle mass naturally; you could consider it and setup your natural muscle mass building as your regular routine.

Setup a compound lift exercise

build muscleIf you are looking to build more muscle mass overall in your body, when you work out at the gym you need to lift, pull or push the heaviest amount of weight so as to train your muscles to absorb the stress physically placed on them. As you know, muscles have a memory and the more weight you place on them, the more they can bear. This means the strength is being built within your training period. However, you should always consult either your instructor or a professional muscle training coach to gain a general knowledge of your body strength, and you certainly don’t want to hurt your muscle tissue.

You need to build up on a gradual muscle program to make your muscle grow. In order to achieve this goal, you can take on those compound exercises at the gym. Exercises such as squats, deadlifts, barbells and bench press are good exercises that help build muscles. The core of those compound exercises is to increase your body strength. In the meantime, the increased amount of testosterone and growth hormones released by your body are the key and core processes to assist you to grow muscle mass naturally.

A well-balanced diet

A well-balanced dietThe strength you grow in your body will accelerate growing muscle mass, however muscle tissue requires nutrients to stay growing. Therefore, you must consult your nutritionist to gain a list of how your diet should be. Muscle growth requires protein, not saturated fat; therefore you need to eat a sufficient amount of meats and eggs as possible to gain extra strength. The lean meats include lamb, beef, chicken and seafood. When you do the strength training program, your body is burning off excessive fat all over your body, and you sweat all the time. The lean and protein rich nutrients will be converted to add to your blood stream to provide sufficient strength during your training program.

Stay hydrated always

Stay hydrated alwaysYou should know that during the strength training, you sweat all the time and you feel thirsty. Keep in mind, your body always requires a sufficient amount of water to keep it in a hydrated condition. When you sweat, the salt element is flushed out of the body therefore, if you could add a little amount of salt in your water and drink it, you will not feel that you are losing too much energy.

A interval training

Sometimes, when you add more weight to your regular training, your muscles might be sore. In this case, you need to stop the training for a couple of days until the soreness symptom disappears. During the interval, you can take on other light training – cardio workout, such as walking, cycling and jogging. Some activities will enhance your strength during a break.

A regular sleep routine

regular sleepBecause every day or at least every second day, you train your muscles, a regular sleep routine is essential to help you regain the strength back. During your sleep, the muscle tissue grows and makes your muscles look stronger. You can’t go to the gym with your fatigued and tired body.

Does exercise help relieve constipation?

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Does exercise help relieve constipationIs your bowel habit sluggish and are you suffering from constipation? Have you thought of taking some kinds of exercise to cure the symptom? According to medical studies, exercise does help relieve constipation because it can speed up bowel movement and you won’t feel it hard to get rid of your dry stool. Actually, the key impact causing constipation is inactivity. If you can involve yourself in any kind of activities, such as regular gardening work, housework and outdoor exercise, it at least you gives a chance to your intestines to digest foods because your activities require strength to support your arms, legs, heart and so on moving.

What is constipation?

Constipation is a kind of digestive problem. Due to a lack of activity, the bowel movement is slow and the stool is hardly passed out of the body without straining. Once constipation occurs, people feel their stomach bloating.  The symptom is caused by a lack of exercise, dehydration, irregular bowel movement and poor diet. If anyone suffers constipation, they want to get rid of symptom; at least they must change their life and eating styles and adapt to a brand new life style.

When is the best time to exercise?

The best time to exercise would be an hour after your main meals, such as lunch and dinner. After the main meals, blood flow increases to your stomach and intestines so as to digest the food. Don’t take any exercise otherwise any activities will ease the digestion. An hour after your main meals, your blood flow returns to a normal rate. You can take some exercise, but not rigorous physical exercise because at that time, you still feel your stomach is full of food. You can walk, do some light housework and gardening work to assist your body’s digestion system to continue to digest. Your light exercise needs strength and at this time, the nutrients created from the consumption of food will provide energy to your movement.

What exercises can you consider?

relieve constipationActually, any kind of exercises you have in mind, you can consider them, because all of them will relieve your constipation pain. Let us take a regular walking regimen as an example, after dinner every day, you can go out for a walk for 30 minutes; you can set it as your regular exercise routine, it will help your digestive system function properly. Apart from walking you can try running, jogging or swimming; even stretching can also help you alleviate your constipation.  Sitting or lying on a bed will only worsen your constipation.

Keep your body hydrated

Keep your body hydratedWhen you take on some exercises, you sweat. Actually, dehydration worsens your constipation. You should drink a sufficient amount of water to keep your body hydrated. You can also cook soup with your main meals to supplement your body fluid loss.

A regular bowel movement

bowel movementAlthough exercises do help to alleviate your constipation, if you can’t develop a regular bowel movement, your constipation still can’t be cured. It means once you have a bowel movement, you should go to toilet straightaway, you can’t hold it back because the longer the stool stays in your body, the more possibility that it will become dry and hard to pass out of your body. How to get rid of constipation does require you to develop a regular and healthy bowel movement.

Overall, constipation is not a symptom which you won’t get rid of for good, if you are willing to change your current life style and shift to a brand new healthy life style, sooner or later you will not suffer from it any more.

What Can Cause Hemorrhoids To Flare Up?

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What Can Cause Hemorrhoids To Flare Up?When you know what can cause hemorrhoids, you will know how to cure the symptoms. Unfortunately there is no treatment to get rid of your hemorrhoids for good until you figure out what causes them to grow; then you will find a curing treatment for good. Actually there are many ways to get rid of them, ways such as medical treatments or natural home remedies. However if you only take medical treatment, the haemorrhoids will grow back once your anus is affected by your blood pressure or your body balance is affected by an inflammation. The key to getting rid of hemorrhoids is to find its root cause.

What cause haemorrhoids to flare up?

 

1. Blood pressure

Do you have a blood pressure problem? If so, then you can see why you easily suffer from hemorrhoids. Coupled with the haemorrhoids symptom, you also fight against constipation. You feel it extremely hard every time when you sit on the toilet, you sit there for ages, but there is still no sign of a stool movement. You rushed into the chemist many times and you were prescribed some medicines to kill the symptom, they wouldn’t work on you.

In that case, you have to visit your doctor to find a way to reduce your blood pressure because blood pressure causes haemorrhoids to grow on your anus, both inside and outside. Actually, you can eat the following foods to reduce your blood pressure at home.

Add fresh garlic in your daily vegetable dishes: You can buy some fresh garlic, ground it up and add it into your daily vegetable dishes. Over a period of time, you will see your blood pressure is reduced.

A mix of onion juice with honey: You can make a mix of onion juice and add honey in it to make the taste more favourable. This can be considered as one of the home remedies to lower your blood pressure.

Carrot juice: Another home remedy is carrot juice. Use your juice maker to make a cup of carrot juice when you get up every morning. Only drink raw carrot juice, not cooked carrots because according to medical research, the cooked carrots only cause the growth of haemorrhoids.

2. Alcoholism

People suffering alcoholism are also affected by haemorrhoids because over drinking can cause your body to become dehydrated and lead to constipation. You feel your stool is very dry and hard to get rid of which results in the veins around the anus becoming swollen. If you are a heavy alcohol drinker, you must have experienced it before, and whenever it happens, you feel extremely annoyed. Actually, you can cure the symptom yourself if you give up the drinking habit, the haemorrhoids won’t flare up from the dehydration caused by the amount of alcohol in your bloodstream.

3. Poor diet and obesity

Many people suffer obesity because of their poor diet.  They eat too much saturated fat rich foods. The fat grows and sustains inside and outside of their anus. It is too hard for their digestion system to convert the foods into nutrients to be absorbed by their body. Foods cause constipation and stay in the alimentary canal for too long which can also cause haemorrhoids. Therefore, a well-balanced diet is essential to getting rid of haemorrhoids.

The 3 symptoms listed are very common in our daily life which then leads to haemorrhoids. If you want to get rid of haemorrhoids, you have to change your eating and living habits and shift to a healthy living habit.