Life After Forty Prevention Is Better Than Cure}

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Posted by z5w5VCvC | Posted in Home Improvement | Posted on 13-01-2018

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Submitted by: SPS Hospitals

In your fabulous 40s, you still feel invinciblethese are great years, after all.

But subtle changes are occurring that need to be addressed before they become problems. Here is some of the most common health shifts women experience:

Metabolism: Slowing by 2% per decade.

Muscle: Down by 6 to 7 pounds from 10 years ago.

Bone: Dropping by about 1% a year since your mid-thirties.

Stress: Especially high because of worries about kids, parents, health, career, and finances.

Depression: More likely now than later in life.

You generally tend to put on weight after 35 years of age because of reduced metabolism leading to obesity. Obesity (being overweight) is a leading health problem nowadays. Obesity is calculated weight in kg divided by height in m2. This measurement is called body mass index or BMI. Obesity is defined as BMI of more than 30.

Establish the following preventative habits now and you’ll not only counter these changesyou’ll stay healthier, sharper, more energetic, and more fulfilled for years to come.

1. Eat breakfast every day

Nutritionists agree that eating breakfast is essential to keeping weight down and calorie-burning metabolism up. The healthy-breakfast eaters continued losing over time even though they ate more total calories, while the low-carb group started regaining weight after 4 months.

Reason: A solid meal at the start of the day works in concert with metabolism, which is highest in the morning, fueling activity and preventing cravings that arise when blood sugar drops.

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2. Jump start your metabolism

Strength-training for 6 months can increase your resting metabolism, so youll burn more calories even when youre sitting on the sofa. Aim to exercise at least 30 minutes most days of the week.

Bonus: Strength-training also helps you shore up bone, maintain balance, and avoid injuryimportant for protecting your skeleton both now and when youre older.

3. Boost calcium and vitamin D

Both are essential for strong bones, but many experts feel current benchmarks are too low. The recommendation is that women in their 40s get 1,000 mg of calcium and 400 to 800 IU of vitamin D every day from foods like fortified milk or salmon, along with supplements if needed. Some nutrition experts suggest getting up to 1,000 IU a day for optimal health.

4. Practice stress control

A healthy, calm heart beats faster when you breathe in, slower when you breathe out. But stress inhibits this natural “heart rate variability,” triggering unhealthy changes body wide, including increased blood pressure, less energy to the brain, and faster cell death. In effect, stress makes you age faster.

To get your heart into a healthier rhythm, breathe in through your nose for 4 beats and out for 8 at least twice a day or anytime you feel pressure.

5. Pump up protein

Getting foods with all the amino acids needed to form complete proteins at least twice a day boosts levels of mood-lifting neurotransmitters in the brain, which can help relieve symptoms of depression, like slow thinking and poor memory. Aim for 4 ounces of protein at each meal. Good sources include fish, eggs, and quinoa. But dont totally skip carbs: They boost mood by increasing production of serotonin in the brain.

6. Get essential check-ups

In addition to making health-boosting, stress-busting habits a part of your lifestyle, dont neglect these routine tests:

Eye exam: Every 2 to 4 years

Blood pressure: Every 2 years

Pap test and pelvic exam: Every 1 to 3 years

Thyroid: Every 5 years

Mole check: Every yea

Mammogram: Every 1 to 2 years

Blood glucose: Every 3 years starting at age 45

7. Maintaining urinary control and pelvic floor tone

Both your bladder and bowels can become difficult to control and you may experience embarrassing leaking. Being overweight makes this worse as continual pressure can also weaken the pelvic floor.

What is the pelvic floor?

The pelvic floor is composed of a thin sheet of muscle fibers and associated connective tissue between the pubic bone at the front and tail bone at the back. These muscles support the urinary system, uterus (womb) and vagina and back passage. The pelvic floor muscles contract when you cough, sneeze or strain, helping to prevent the involuntary leakage of urine. They help to support the pelvic organs, like the bladder, uterus in the correct position. They help in the control of passing of urine, gas and bowel motions.

In order for the pelvic floor muscles to carry out their function well, they need to be fit and adequately toned just like any other muscle in the body. Lack of control over the bladder leads to urinary incontinence and this has two types. The first one is stress incontinence and occurs when urine leaks when you sneeze, cough or exert yourself. The other type of urinary incontinence is urge incontinence (overactive bladder) when you need to go to the toilet more often and during the night and also find it hard to hold on and you may leak before you get to the toilet. Research has shown that obesity may make this condition worse and that weight reduction can help to improve the symptoms.

Prolapse is a bulging of the bladder or bowel, or uterus (womb) into the vagina or out of the vaginal entrance if more severe. It also results from a weak pelvic floor and is more common in overweight women and just gets worse with time.

How to exercise your pelvic floor muscles

Pass urine

Sit comfortably with your feet and knees wide apart. Lean forward and place your elbows on your knees. Remember to keep breathing throughout and keep your stomach, leg and buttock muscles relaxed.

Imagine that you are trying to stop yourself passing gas from the bowel and at the same time trying to stop the flow of urine from the bladder. You should feel a lifting and tightening around the vagina and anus.

Tighten your pelvic floor muscles maximally without using your buttocks, thigh muscles or abdominals as described above. Hold tight for as many seconds as you can (up to maximum of 10 secs).

tighten, hold and release as many times as you can (up to a maximum of 8-12 repetitions)

Now perform the pelvic floor exercise, but squeeze and lift more firmly, then let go. This is called a quick contraction and will help your muscles react quickly when you laugh, cough, exercise or lift. Aim 8 to 12 contractions

Do these 3 times a day.

Your life is just started at forty. Lets aim to make the rest of our lives the best of our lives.

About the Author: Writing for different health disease topics, like neuroscience, cardiology ,Orthopaedic, kidney and many others health issue.Visit website :

spshospitals.com/

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Benefits Of Cad Design Software For Bathroom Planning

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Posted by z5w5VCvC | Posted in Home Improvement | Posted on 04-10-2017

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By Clair O’Hara

It is essential you thoroughly plan your bathroom design to ensure no mistakes are made during the renovation process, which could end up costing you a lot money that could have been avoided had the planning been up to scratch. Use CAD bathroom software to plan your room to its exact dimensions so you can properly work out which fixtures look best where and how you can create the most space in your bathroom. Careful planning will make sure your bathroom ends up the way you want it without avoiding any costly mistakes.

Lighting

Even though you may not have considered it in your planning, bathroom lighting is an extremely important feature and can help transform your room. You’ll need both task and mood lighting to make your bathroom complete, feature lighting is a must if you can afford to splash out!

You should first consider the size of your bathroom and the amount of natural light it lets in. If your bathroom is small and only lets minimal amounts of natural light in, you should find lighting that will give the illusion of space and give your bathroom a light and airy feel. If you do get a lot of natural light, through a large window for example, then you should concentrate on lights that will maximise space when it’s dark outside. You’d be surprised how lighting can really make a small bathroom look much larger than it actually is.

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When planning your bathroom you want to ensure the lighting is modern yet practical for all of your daily needs. First you should consider task lighting, this is the practical side of lighting, you’ll need task lighting to ensure you can carry out all the usual bathroom day-to-day activities. For example, you’ll need enough light surrounding your mirror so you can apply makeup or shave and not miss any bits! Consider a dimmer switch if you like to be woken up in the morning with a bright light and you can tone this down for a relaxing evening bath.

If you can afford to purchase feature lighting, why not try downlights above the shower to illuminate it and make the cubicle look more luxurious? You can also purchase taps with built-in LEDs that will change the colour of the water as it flows, this is a very fancy effect but these little touches can really transform a bathroom. You can also purchase fancy backlit tiles to really show off your bathroom lighting.

Shower heads

Another way to improve a bathroom is to install a fancy shower head. No matter what the size of the your bathroom is, you can still create a sophisticated look. Try a monsoon shower head if you only have a small space to play with and are installing an over bath shower head. Monsoon shower heads look modern and are extremely powerful, ensuring you have a shower that looks superb and works brilliantly.

If your bathroom is large, you may have the space to install a wet room. If you are thinking of doing this, it’s best to consult a specialist as the drainage and waterproofing in the room must be just right. You will probably need help choosing the appropriate wall and floor coverings.

You can judge how much space you will need for your wet room using bathroom planner software.

About the Author: Clair O’Hara is writing on behalf of Nexus Design Software, specialists in

CAD bathroom

software including

bathroom planner software

.

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