A Good Dose of Health

Welcome to the articles section, our articles are a valuable source of information for those wanting to learn more about weightlosss management. Our team will now be sharing articles they have written for various weight management magazines and publications in the past as well as up to date articles so you can stay informed with all information in the industry.

Less Stress Leads To A Better Rest | Fish Oil Benefits | When To Workout | Tone those arms!

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Less Stress Leads To A Better Rest

In the modern world of today we are constantly being bombarded with high levels of stress and anxiety. These stresses can be physical, mental or environmental. They place an enormous strain on our physical and mental health.

Most of us are aware that excessive stress can affect our ability to think straight, our digestive system, adrenal glands and heart. Research has however shown that whenever a stressful situation arises, there is a knock on effect. Firstly stress limits the blood supply going to the stomach, this hampers the digestive system and a temporary shut down of our immune system may follow. If we are overwhelmed with stress for an extended period we are likely to experience fatigue and exhaustion.

Although it may not be possible to avoid these stress factors in our lives there is help available. There are many natural herbal supplements, known for they're relaxing properties which assist in combating the harmful effects of anxiety and stress. Several herbs are usually incorporated together to make a powerful formula.

We will take a look at some of the individual herbs, which go to make up some of these potent anti- anxiety supplements: -

• Jujube Seeds: - hypnotic and anti-anxiety effect used for hysteria, fatigue, sleeplessness, debility and restlessness.
• Magnolia Bark: - has anti anxiety, anti stress properties, lowers the cortisol, promotes relaxation and improves the mood.
• Potassium: -sustains the fluid and electrolyte balance, discharges energy from carbohydrate, protein and fat, assists in conveying nerve impulses.
• Magnesium: -is a trace mineral and its chief role is manufacturing and transporting energy, relaxing and contracting the muscles, assisting some enzymes with their task in the body and mixing proteins.
• Valerian Root: - It supports a feeling of calmness, improves sleep, reduces anxiety levels and facilitates relaxation of the central nervous system. Valerian root is non addictive and does not cause morning tiredness. It also is useful in slowing the heart in those who have the condition known as tachycardia.
• Melatonin: -is one of the most dominant antioxidants in the brain. It restores metabolism, improves the quality of sleep and slows down degenerative diseases of the brain such as Parkinson's. Melatonin can control extreme cortical production and is therefore effectual in reducing stress levels and regulating sleep cycles.
• Vitamin B complex contains Vitamins B1, B2, B3, B5, B6 and B12 are all essential vitamins for the nervous system

Fish Oil Benefits

In the quest to achieve better health and wellness, fish oil supplements have become an increasingly popular way to take advantage of many different medical benefits. Fish oil originates from the tissues of oily fish, such as carp, herring, salmon, and fresh tuna. Today, fish oil is recommended as part of a healthy diet because of the amount of omega-3 fatty acids contained, which is known to reduce inflammation throughout the body and lessen the threat of coronary heart disease (among other things).

There are two main ways to include fish oil as part of a healthy diet. The first involves the consumption of oily fish, including sardines and cod, which contain oils throughout their body and about their gut, unlike other species of fish. Depending on the species, oily fish fillets may offer up to 30% oil. Besides omega-3 fatty acids, oily fish also provides a good source of vitamins A and D.

The second approach towards increasing the amount of fish oils in a diet is to purchase fish oil capsules or supplements. Many people are said to prefer the consumption of fish oil capsules because they are easy to follow and do not require laborious measurements in making sure recommended daily values are satisfied. To explore some of the many benefits associated with fish oil supplements and consumption, a few examples can be found below:

Decreased Pain Levels and Inflammation
Omega-3 fatty acids may posses the power to lessen inflammation in the body, as well as ease the pain associated with arthritis and cystitis. Rheumatoid arthritis patients often report an improvement in joint pains and inflammation when taking fish oil supplements.

Treats Depression and Stress
Some individuals have been able to ease their symptoms of depression by implementing omega-3 fish oil supplements into their diet. Fish oils have also been linked to showing promise in treating bipolar and psychotic patients. Supplements may also help to promote the overall mood of patients, and may even reduce premenstrual stress.

Cardiovascular Improvements
The heart, arteries, and veins may benefit from fish oil because it has been known to help lower cholesterol levels and blood pressure, while at the same time improving "good" cholesterol levels.

Fights Strokes and Heart Attack
The threat of stroke and heart attack may be decreased with the introduction of fish oils into a diet because they may help to prevent blood clots and other damage to the heart. A decreased risk of sudden death and heart attacks has also been seen.

Enhances Brain Activity
Fish oil is known to boost intelligence and overall happiness in users, as well as improve the memory and ability to stay focused. In the elderly, the risk of dementia and memory loss sometimes decreases with the use of fish oil supplements. Additionally, mothers who consume or take a high amount of omega-3/fish oils during pregnancy often give birth to children with a higher IQ.

Combats Childhood Disorders
Children, who suffer from disorders, such as ADD and ADHD, have experienced a better quality of life when incorporating fish oil fatty acids into their diet. Additional conditions that respond to fish oils include dyslexia and compulsive disorders.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

When To Workout

What should I eat? When should I eat it? And when's the best time to work out? Should I hit the gym when I wake up in the morning, during lunch hour, or late afternoon? Everyone has a different opinion, whether they are an entrepreneur, a freelance photographer, a school teacher or a diehard fitness freak. So HCM took the query to the training professionals to get their take on the problem.

Dr. JoAnn Dahlkoetter, author of Your Performing Edge and member of the medical staff at Stanford says, "The best time of day to exercise is first thing in the morning. You lower your stress and increase your metabolic level. If you wait until later in the day you may put the workout off and not do it at all."

Dr. Yariv Rothman, a Venice, California chiropractor also prefers the A.M. workout. "A morning workout can be very helpful, especially if you're shedding those extra pounds post pizza night." Cardiovascular exercise or circuit training in the AM stimulates the endocrine system, releasing endorphins and enhancing mood. Dr. Rothman says, "My patients who work out in the early morning report that they have more energy throughout the day and deal with stressful situations at work better."

Guy Grundy, Mr. Australia, is a morning person, too. He says, "By training first thing in the morning you are able to take advantage of certain factors. You release more growth hormones (GH) at this time due to the low blood sugar levels. The more GH you release the better."

If you are looking to gain bulk or become more lean, your meals will be a little different. To bulk up, Mr. Australia suggests, "A high protein, high carb snack is great before the workout as you will have additional nutrients in your system while you are training." Dr. Dahlkoetter suggests a sports bar or a bowl of oatmeal.

If you are looking to drop body fat Guy Grundy offers a suggestion before pumping weights, "Go with a shake. It's easy to digest and will ensure you have enough protein in your system while you train." Remember, if your body is low on carbs it will use protein as an energy source.

Grundy says, "I always make sure I have a little more protein in each meal as I like to stay lean and therefore eat less carbs. I build muscle and drop more body fat with this method."

The most important meal is the one immediately following your workout. You should look to get between 25-50% of your daily carbohydrate intake. And the amount of carbs needed during a post workout meal varies between people. Guy Grundy says, "My favorite is egg whites, flank steak, and three blueberry and banana multigrain pancakes."

There's a good reason for all these carbs. After a workout your body has depleted its carbohydrate reserves. Your body is releasing more insulin, sending needed carbs back into the muscles. These calories and nutrients absorbed during post-workout meals are directed into the worn muscle mass which leads to a better gain in muscle and cell growth.

Guy Grundy says, "Using creatine with your post workout meal and a high amount of water will provide even better results."

Dr. Rothman says, "Your body needs refueling as well as protein, which is necessary for muscle repair." He suggests a turkey sandwich or a few scrambled eggs with fruit.

There is a downside to the morning workout. Since muscles are still asleep from a long night's rest, they need some waking up before strenuous exercise. Spend a few minutes warming up. This could be five minutes on the stationary bicycle and stretching exercises, which will avoid unnecessary strain on muscles and ligaments.

Ryan Kravetz, a Bally Total Fitness trainer and former Team USA ice hockey forward, knows a morning workout gets the metabolism going, but he has practical concerns. "The crowd hits the gym in the early morning and late afternoon." This is the time when people have to wait to do their bench presses or leg lifts. "The equipment is available without a wait during midday," says Kravetz.

Not everyone can jump out of bed in the morning and pump iron. There is a school of thought that agrees with Kravetz, but for a different reason. Led by Dr. Phyllis Zee of Northwestern University, this group cites a good explanation for the P.M. exercise. Muscle strength is at its peak, and people are most alert. Therefore, athletes are less apt to injure themselves.

There's some science to back this opinion, too. It has to do with circadian rhythms, our internal biological clocks. These rhythms time our sleep, wakefulness, and body temperature. During the afternoon our internal clocks have increased our body temperature by one to two degrees. Consequently, muscles are more supple lowering the risk to injury. For most people this happens between 2:00-4:00 P.M.

Exercise before bedtime is frowned upon. According to Dr. Dahlkoetter, sports psychologist, "If you exercise at night, you will become dehydrated and have more difficulty sleeping." A workout before bedtime will keep you up. Sure, you'll be wide awake for Letterman or Leno, but you'll have trouble waking up for that early morning appointment.

Maybe it's an A.M. workout you prefer to start the day with an energy boost. Or a P.M. workout suits you best when your muscles are warm and you need to relieve some stress. Take your pick. Choose one and stick with it. And remember to eat smart before and after you exercise. Maintaining a regular workout schedule with an appropriate diet could extend your life and definitely improve your mental and physical health.

Tones those arms!

Many people who suffer with flabby arms may find it best to tone the arm muscles rather than exercise to try losing weight from such difficult areas. When people try to lose weight from the arms or problem areas they often find they lose it from other areas first, sometimes even losing weight from places they don't want to lose it!

Losing weight from difficult areas such as the arms may require the eventual loss of a high percentage of fat because the body draws energy from all over rather than from one specific place, even if there is regularly exercise for the arms it will often tone them up before fat will reduce in the arms.

Difficulty in losing weight in the arms or other problem areas is caused by the result of our genetics, the number of fat cells present in various places around the body. We all have different numbers and places where the body tends to deposit more fat cells, this is often the place where we find it annoyingly hard to lose fat from.

If there are a large number of fat cells around the arms, losing fat around the arms will often take longer because there is more fat to shift than in other areas. The best way would be to tone the arms while at the same time losing weight with basic aerobic exercise. The best exercise for toning the arms are single-joint movements. Examples are curls and tricep kick-backs. These exercises place direct stress on the bicep and tricep muscles of the arm causing them to firm up much more quickly. In fact the triceps muscle at the back of the arm make up two-thirds of arm size so it would probably be best to work more at toning the tricep muscle of the arm. Some good tricep exercises to tone the arms can be found here - Toning the arms