blood

Boosting Your Blood Count and Why It Matters

Most people are not entirely sure what their blood does. Many think of it as being like oil in a car; that it just circulates and circulates and somehow keeps things moist and lubricated. As much as it does tend to keep you from drying out, it actually does several very important things. Plus, not all blood is equal.

Some people have a low CBC, or Complete Blood Count, and it negatively affects their health. You don’t have to be anemic or HIV-positive to be negatively affected by low blood count, but you can actually live healthier and more productively by considering ways to boost that count, even if you are relatively healthy. Let me explain CBC and how you can increase it for the sake of your health.

Complete Blood Count (CBC) and What It Means for Health

Your body’s CBC is the sum of the components of your blood, which include red and white blood cells, and platelets. If you would like to get your CBC tested, consult your doctor or visit any licensed health clinics that will test your blood. Each of the three different blood components does something unique and essential for your body. That is why increasing their count can help make your body more efficient and healthier.

Your red blood cells are what transports oxygen through your body. When you breathe in, oxygen fills your lungs and is distributed to masses of tiny bronchioles which act as a packing center where oxygen molecules are bound to red blood cells.

From there, your blood stream spreads the oxygen throughout the body where it does its work of aiding cell respiration, and contributing to the necessary chemical changes that make your body absorb nutrients and expel waste. You could say that your metabolism is tied up directly with your red blood cell count. Low count can mean low energy and productivity and propensity toward sickness.

Your white blood cells do quite a different thing, but are just as involved in keeping you from sickness. These cells virtually make up the immune system. White blood cells confront foreign cells and particles that enter your body so that they do not cause problems for normal function. When your white blood cells are low, you experience more aptitude toward sickness and your immune system doesn’t do its job.

Finally, your platelets are fragments of cells, full of protein, that boost growth in cells and ensure that your blood clots when you bleed. When you experience low numbers of platelets (as in anemics), you notice bleeding in sensitive areas such as the gums and nose, and inability to properly heal after injury.

What You Can Do

If you suffer from one of the above conditions in a diagnosed and severe way (such as anemia, cancer, HIV, or have a history of blood clots), then the following advice won’t help you as much as it would a person who is otherwise healthy. But, if there are no underlying issues, taking the following steps can help boost your CBC and thus your health.

To begin, get your CBC tested by a professional and take steps to adjust your blood count from there. Depending on where you discern weakness in your CBC, here are a few tips to help you boost your numbers.

When it comes to red blood cells in someone without an underlying medical condition, a low count can be bolstered by supplementing your diet with iron. Iron deficiency is the leading cause of low red blood cell count.

When my wife went to the doctor for headaches and dizziness, he recommended that she simply boost her iron intake to ensure that her body was getting enough oxygen. His advice paid off, and while she was on the iron, her headaches decreased!

There are a few ways to get your daily iron. You can take iron tablets, which you can buy on any vitamin aisle, or you can try to add additional amounts of iron-rich foods to your diet, such as spinach, kale, and other leafy greens, as well as eggs, red meats, fish, and whole wheat breads.

The growth of white blood cells, on the other hand, can be promoted by taking additional vitamin A and C, as well as saying “no” to processed sugar and fatty foods. As is true above, leafy greens and lean meats are the best way to naturally increase your white blood cell count. Despite the usefulness of supplementing your diet with these foods and vitamins, your health is also linked to more personal matters.

Stress is one of the leading causes of diminished white blood cell count, and thus of low immune system. Whether you can escape your stressors or not, seek to find a healthy out by exercising, meditating, taking walks, or scheduling regular meetings with people who build you up and allow you to process your stress.

Finally, when it comes to boosting your platelet count, make sure you are getting plenty of vitamin K and calcium. Typically, you can get more than enough of vitamin K by eating one cup of kale or broccoli daily. Calcium in necessary because platelets are created in the bone marrow, and their clotting processes often require calcium to function properly. Your platelet function can diminish if you drink excessive amounts of alcohol as well.

All in all, for higher levels of health and happiness, get your CBC tested and take control of your blood count!

Fit-woman-doing-full-plank-core-exercise-fitness-training

How to Build an Exercise Routine – Even if You Hate It

Whether you want to admit it or not, you may not have been the same, strapping and fit young lad you once were all those years ago. As the years pass, it becomes more important for men to maintain good physical fitness, not just for the outer appearance, but for the health of your body and mind as well. But if you can’t stand the thought of exercise or a routine, check out these helpful tips to make things easier on yourself.

The first step to keeping yourself fit is to stop making excuses. Many men can name a list of things that keep them from developing a decent exercise regimen. One of the main reasons men don’t attempt to exercise – although most won’t admit it – is intimidation. Many men don’t really know where to start when it comes to exercising and most believe that if they can’t easily grasp the concept, it isn’t worth trying. That couldn’t be further from the truth. By staying positive and training yourself not to see exercise as a chore but rather a necessary process to keep you looking good, your negative attitude towards exercise will slowly change for the better.

Other common reasons men refuse to get in step with an exercise program includes: lack of time, money issues, lack of motivation, lack of support, and not seeing fast results. While you may have relied on a few or all of these excuses to avoid staying fit, you can no longer put your health at risk. If money concerns you, just know that building an exercise routine doesn’t have to involve costly gym membership fees or buying expensive at-home workout equipment. As for lack of motivation and support, you’d be surprised how much support you can receive from family, friends and loved ones if you approach exercise with a healthy and positive outlook instead of a whiny, negative one.

Who wants to encourage exercise and support when you’re so sour about it? With the various ways to include exercise throughout your day, not having enough time is no longer an issue. Many people manage to squeeze in a workout before bed, in the mornings or even on their lunch breaks. So there’s no reason why you can’t, too. If you don’t have a lot of patience, then seeing not seeing results when you want can be frustrating. However, that is one thing that you’re going to have to learn to deal with. Period.

First, only do exercises you enjoy. Exercise doesn’t mean you have to be on a treadmill. If you enjoy biking, hiking or walking, that works perfectly. Come up with a handful of physical activities you enjoy doing and turn it into an exercise routine. Next, set goals for yourself. Instead of waiting for results to appear, set a date for when you want to lose a certain amount of weight or build more muscle. That helps with motivation.

Studies show that people who exercise in the morning are more likely to stick to their routine. Even if you aren’t a morning person, exercising early in the day will undoubtedly wake you up and get your day off to a fresh start. To further motivate yourself, monitor your progress and for each goal you meet, reward yourself, whether it’s with a special guy’s night out or buying a special item. A little incentive can go a long way. By using all of these steps, coupled with support and time, you’ll be an exercise pro in no time.

If you want to speed up your weight loss journey you can try very popular supplement called Garcinia Cambogia. There is an awesome study about this product on Golias.fr.

girl running in the morning

Keep It Moving: Performing the Perfect Jog Every Time

Everyone knows the important role that regular exercise plays in keeping the body in shape and healthy. However, unless you’re an avid gym goer or have studied the right techniques, chances are high that you’ve performed common exercises the wrong way without even realizing it. While you may still get your workout, doing certain exercises incorrectly not only works against your fitness goals, it increases the odds of getting an injury, which is the last thing you’ll want to deal with.

One of the easiest ways to incorporate regular exercise into your daily routine is jogging. As simple as this form of physical fitness may seem, it’s also one of the easiest ones to do the wrong way. You may be surprised to know that there is such a thing as proper form when jogging – even if it’s just around your neighborhood, anytime you set out to go jogging, make sure you’re assuming the correct position each time. So where do you begin?

Know Your Foot Type

Just as it is important to know your skin type and body type, knowing your foot type is crucial when it come to jogging for fitness. While those with perfect arches are in the clear, people with flat feet are among the most common types of individuals that end up with jogging-related injuries as a result of not catering to their foot type. If you do have flat feet, the first step is to buy a running shoe that is designed to give your feet proper support. Any experienced shoe salesman will know exactly which running shoes to recommend for your foot type. Wearing regular sneakers means lack of support for your flat feet, which typically results in jogging-related injuries, such as pain in the knees, hips and back.

Keep It Balanced

Did you know that when most people go jogging, they end up placing more weight on one side of their body than the other? What makes this common mistake so dangerous is the fact that it is an easy error to miss. If you’ve been experiencing pain and soreness after your jogs, it could be due to this issue. The next time you go running, be aware of your body and listen to the sounds your feet make each time they hit the pavement. Do you notice that one side of your body tends to make a louder sound on impact, compared to the other side? Then this is the side you favor more. Correct this mistake by creating a symmetrical running stance and ensuring that the weight remains balanced on each side as you run.

Too Much Stride

The way we position our bodies while running may feel comfortable for us but if done incorrectly, over time it can add to pain and even injury, especially when it comes to the back. Another common jogging mistake made involves taking too big of a stride while jogging as well as swinging the arms too much. These two movements alone contribute to back pain. Always assume the right position when running by letting your arms swing naturally without forcing them to extend too far out or back and keep your strides within a comfortable range.

Lack of Strength

As simple as jogging may seem, this action puts a lot of weight and stress on the body. If you’ve got weak knees, glutes, feet or legs, it is important to do strength building exercises to tone these parts of the body. Doing this will prepare the muscles for the impact of jogging. Also make sure your knees stay in line with your hips when running.

beauty

Save Money on Your Beauty

These days money can be tight and many are finding that their lifestyle habits are costing them more than they can afford. When it comes to beauty and hair care, the same can also be true. If you’re looking for ways to minimize your spending, cutting corners on your beauty routine can be just enough to get the job done and still leave you looking fabulous.

Receiving special beauty treatments at your local salon or day spa can be quite addictive. Unfortunately, these treatments can be hazardous to your wallet. The main way to make the most of your beauty routine while sparing your bank account is to learn to do it yourself! Sure, there aren’t many things that compare to being pampered but once you see how much money you’ll be saving, chances are you’ll have no problem being your own beauty and hair guru. Even if some of the beauty services you get don’t charge that much, over time it all begins to add up.

If you’re a regular at the salon for a leg and bikini wax, skip the expensive appointments and turn to do-it-yourself waxing kits. Many brands now carry easy to use pre-made wax strips that you activate by rubbing them between your palms to heat up the wax. Smooth the strip onto the area, wait a few seconds and then rip the strip off. Voila! You’ve now got your own waxing service in your home. When all else fails, you can rely on the traditional razor and shaving cream. It may not get the perfect results you’re used to, but it will get rid of the hair and put more money in your wallet.

This same do-it-yourself method pretty much goes for anything beauty related, including your face. There are plenty of online recipes for great facials so there should be no reason why you can’t host your own beauty gathering with girlfriends and pamper each other. Ingredients for at-home facials can be found in your kitchen or you can buy affordable facial kits for home use.

When it comes to your eyebrows, being inexperienced can bring about bad results, so the next time you get your brows professionally done, stay on top of them afterwards by tweezing your brows in order to keep the clean definition and stray hairs at bay. With enough practice, you’ll know how to effectively keep your brows groomed and your trips to the salon to get them done will decrease.

Fans of the manicure and pedicure can easily spend hundreds of dollars in a year getting them professionally done at a salon. You can purchase manicure and pedicure kits from the local grocery store for way less than the pros charge. And it doesn’t take much to learn. You’d be surprised how much fun you can have doing your own manicures and pedicures. Or if you have a girlfriend that does them very well, enlist her help. Even having a friend do it for you will cost less and open more time for socializing!

As far as hair care goes, save money and time by learning to style your hair yourself and avoid too many chemical color treatments. They’re not only bad for your wallet, exposure to such chemicals is also bad for your hair in the long run. Know what products to buy and study the techniques you’re accustomed to watching in the salon mirror. Over time you’ll be able to recreate those same styles for free.

raw food diet

The Weight Loss Benefits of Eating Raw Foods

Raw foods have been in the limelight for their benefits in detoxification. Now, they have also gained their place as an effective weight loss remedy because they are simple and provide obvious benefits.

Raw foods can yield weight loss results due to the following mechanisms:

  1. Raw foods are low in calories

Raw foods are so simple that they don’t contain other additional calories that can be added when cooking foods. The use of oil, butter, shortenings, and other ingredients just add to the calories that you consume in a given food. In fact, cooking foods can add up to 25% more calories to the basic ingredients. When you eat raw foods, you only take in the nutrients in that specific food so you are confident of fewer calories and less weight gain.

  1. Digesting raw foods requires more energy

Raw foods require more energy and more work by the digestive system and body in order to be broken down into smaller units to be absorbed. When the body works harder, more energy is required, hence more calories are burned. A study conducted in rats showed that rats that ate raw foods had a lower body mass than rats that ate cooked foods. This implies that people who also eat raw foods will have more significant weight loss.

  1. Raw foods satisfy hunger better

With raw foods, the total water content of the food is not reduced as compared to cooked foods that allow the water content to evaporate. For instance, raw fish will have a denser weight compared to grilled or broiled fish. When foods have more water content, they are heavier and lead to a feeling of fullness.

  1. Raw foods are all natural

Since you eat foods raw, they all come from natural sources. Natural foods don’t have salt, preservatives and other additives that can add to your weight. Eating raw foods is as simple as eating directly from nature.Some people negate the consumption of raw foods because of various reasons such as parasitism, indigestion and food contamination. However, eating raw foods may be beneficial if you consume them carefully.

Foods that can be eaten raw generally include:

  • Fruits
  • Vegetables
  • Fish
  • Meat (tender parts)
  • Nuts
  • Seeds

Among the raw foods you can eat, the green, leafy vegetables should be the focus. Leafy greens have vast nutrients that are essential for the body. Eating them more often than any other food groups provides the body with the needed vitamins and minerals and they don’t contain a lot of calories in them. In addition, leafy greens that are raw tend to have a higher fiber content that helps eliminate fats and cholesterol in the colon. Choose those that are fresh and undamaged. Organic vegetables are also preferred.

Aside from vegetables, you can also eat meat raw, but make sure to take the tender parts and eat only those that have been recently butchered. This limits bacterial content and possible parasitism. If you don’t like eating raw meat, then you can just cook it for a few minutes.

Fish is also a good choice to eat raw. You can prepare your own sushi or sashimi. As you can see, the Japanese are fond of eating raw foods such as these and they are one of the slimmest people in the world.

The weight loss benefits of raw foods are truly natural. There are a lot of weight loss methods that are being used, but eating raw foods is one of the healthiest ways to reduce the calories you take in a day.

Antioxidants

Antioxidants Effects on the Body

The human body is like a well-oiled machine that works efficiently in order to keep you feeling healthy and at your best at all times. The perfect example of that is when you get a nick or cut and it becomes red and inflamed. That is your body using the process of oxidation in order to help with the repair to your skin.

There are literally thousands of similar types of processes going on inside your body at any given time, but just like you have to add oil to your car engine, your body needs help in order to keep working at such a hard level.

Oxidation can take a real toll on the body, but we are fortunate to have access to all kinds of great antioxidants that can act as the oil for our engine. Fruits and vegetables are a great source of antioxidants, and given how much our body can be affected by the environment and other outside factors, it’s imperative that you make sure you keep your body’s defenses up by making sure that you get more than your fair share.

While oxidation is a perfectly natural process, it can result in a small percentage of dead cells become damaged and turn into free radicals. Antioxidants can take care of the majority of those, but the problem gets compounded by environmental conditions like pollution, cigarette smoke, and excessive ingestion of alcohol. Those factors can cause the free radicals to grow faster than the antioxidants can battle them, and that in turn leads to you becoming sick.

The results of the modern world that we live in is that our bodies now need more antioxidants than ever before, but in a way that is balanced so that we are not getting too much of one kind. Vitamin C is one of the best ways to stop the process of free radicals multiplying and spreading. It does this by stopping the free radical in its tracks and neutralizing it before it can set off a major chain reaction.

Flavonoids are another type of antioxidant that is found in as many as 5,000 different varieties of food. They represent the largest group of antioxidants, with polyphenols at the lower end of the scale, but still important in a balanced antioxidant attack.

Each of those different kinds of antioxidant help certain areas of the body, with each playing a part, some big, some small, in the fight against free radicals. That is why it’s important to maintain a good balance of all types, so that they can target each are of your body, working independently, but also as a team.

You should talk to your doctor to get an idea of how to strike that perfect balance, and it’s likely that he will recommend some diet and lifestyle changes, as well as encouraging you to take a daily multivitamin, just to be sure that you are getting a little bit of everything.

weigt loss

8 Delicious Foods that Help Fight Belly Fat

Food has evolved ever since humans stopped to wander the jungles and built homes to live. The trend to eating food has changed in this way “Prehistoric humans ate what they got modern day humans create foods that taste good for our tongues”.

Humans have lost the touch to cook food at home and are always after instant foods. The result of such changeovers is the bounty of diseases we all carry on us. The major drawback obtain from such foods are the increase in body fat and yes, the belly fat subsequently.

Here you will learn how to lose belly fat without putting lot of efforts. Below are eight delicious foods that will help you fight belly fat.

  1. Greens: Greens in any form help you to reduce the fat intake to the body. Moreover, greens provide more volume for the stomach making you feel full. Salads are ideal dishes to be taken before food. They carry a vitamin rich diet and provide good fiber content. Other greens such as Spinach, Broccoli, Lettuce, etc. can be included in the daily diet.
  2. Oats: Oats are fiber rich foods that suit everyone. People suffering from diabetes can opt for Oats as the main food in their diet. The slow digestion rate of oats tends to make one feel full for long hours. The added advantage in oats is that it increases the blood sugar level only to a very mild extent.
  3. Yoghurt: Try going in for fat free yoghurts. Numerous research articles point to the rapid reduction in belly fat with the intake of yoghurts. Numerous diet regimes based on yoghurts are available in plenty. The usage of yoghurts in every meal one has tended to have an immediate benefit.
  4. Nuts: Nuts are a good source for protein. Having nuts in their original form helps to gain necessary proteins for the body and make you feel full. Nuts do provide god amount of energy to the body.
  5. Low Fatty Oils: Oils have become a common commodity in everyday food. Using low fat oil such as olive oil can help one to reduce the fat intake. Mono saturated oils possess a good quality of controlling the cholesterol level in the body which is directly linked to the body fat.
  6. Eggs: An Egg a day is provides a good amount of protein to the body. Having eggs for a meal tends to help one from adding more fat to the body. The vitamin B12 in the eggs helps one to metabolize the fat content in the body.
  7. Green Tea: Green tea is the best antioxidant known. Green tea helps the body to metabolize itself to maintain the body fat. Apart from the fat control fact, Green Tea provides one with great nourishment and makes one feel very fresh.
  8. Fruits: Every fruit is unique in its way. Having a fruit for every meal provides good nourishment to the stomach. Fruits are in no way connected to fat and hence can be had as the best alternative to all other types of food.