Ldl Hdl Goals - Benefits of Cardiovascular Exercise
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Cardiovascular exercise, also called cardiorespiratory exercise and aerobic exercise, has been shown to have a number of health benefits when performed on a regular basis. These benefits may be realized by both those who are apparently healthy and those who suffer from various health problems.
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Cardiovascular fitness promotes the loss of body fat and has been reported to actually decrease the appetite in many individuals. However, even if it doesn't reduce appetite, the calorie-burning effects of regular aerobic exercise can allow for substantial caloric intake. Many endurance athletes regularly consume between 3,000-5,000 calories per day and remain extremely lean. Cardiovascular training, when combined with a sensible diet, will definitely promote an increase in lean body tissue and a decrease in body fat percentage.
The skeletal system can be strengthened by weight-bearing activities such as fast walking and jogging. This can not only assist in reducing the risk for developing osteoporosis, it can also help to slow down the progress of the disease for those whose doctors recommend exercise.
Aerobic exercise is often part of treatment programs for diabetics whose blood sugar is well controlled. This is due to the fact that aerobic training increases the sensitivity of the cells to insulin so diabetics who exercise regularly require less insulin to effectively regulate blood sugar levels. In addition, studies have shown that persons with adult-onset diabetes have been able to significantly reduce or eliminate medications other than insulin by following a regular exercise program combined with a healthy diet.
Cardiovascular exercise is often a major component of the therapy for those who have suffered a heart attack and for those who are at high risk for coronary artery disease. Three of the primary risk factors for developing coronary artery disease are high blood pressure (hypertension), smoking and high blood cholesterol. Cardiovascular exercise can play a significant role in reducing risk associated with these three factors.
First of all, many people with high blood pressure are also overweight. Regular sessions of aerobic exercise will reduce body fat and lower blood pressure. Secondly, many people who smoke find the incentive to quit after embarking upon an aerobic exercise program. Thirdly, regular, brisk, cardiovascular training leads to an increase in the level of high density lipoprotein (HDL), also known as the "good" cholesterol.
Those with arthritis can benefit from aerobic exercise to help them maintain an ideal body weight. Therapy programs for arthritis sufferers should also include appropriate exercises to help maintain joint range of motion. This can be incorporated into an overall exercise program that includes cardiovascular exercise.
Cardiovascular exercise has also been shown to decrease clinical symptoms of anxiety, tension and depression. Regular aerobic workouts increase blood flow and assists the body in eliminating toxins which can make a person feel better.
On a physiological level, cardiovascular fitness decreases resting heart rate and increase heart volume. It increases maximum oxygen consumption, capillary density and blood flow to active muscles. It also increases total blood volume, allows for maximal ventilation and increases lung diffusion capacity.
Cardiovascular training serves as the foundation for other fitness programs. The conditioning and health of the heart and blood vessels are the basis for safety and performance in nearly all athletic endeavors.
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Ldl Hdl Goals - Healthy, High Calorie Foods For Weight Gain
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Who's sexier - Jennifer Lopez or Olive Oyl from the old Popeye cartoons? Most people would emphatically reply, "J-Lo!" Some of us are naturally endomorphs, and have difficulty losing weight. At the other end of the spectrum are ectomorphs, who are thin and actually have trouble gaining weight. Being skinny can be emotionally difficult. That may be hard to believe, especially for women, given our current "thin-is-in" culture of beauty. Others who may want to gain weight include body builders and those who are overcoming eating disorders.
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The idea behind gaining weight is not to become obese of course - so fast food is definitely out of the question. That's because obesity is accompanied by serious health risks such as heart disease and diabetes. Rather, people who want to gain weight need healthy high-calorie foods for weight gain. The healthy way to gain weight naturally is with high-protein foods - which will also build attractive, lean muscle.
The three primary nutrients for the human body are protein, which supplies amino acids; fats, which supply fatty acids; and carbohydrates, which supply glucose. These three primary nutrients are also the foods to gain weight with! Here's a snapshot of how to optimize your diet with healthy high-calorie foods for weight gain.
Protein should be the building block of every meal and snack. Protein builds lean muscle. This does not mean fast-food burgers! Be sure that your protein sources are lean: chicken, fish, or vegetarian alternatives such as beans and tofu. Red meat and dairy products are not generally recommended because they're high in saturated fat. However, there are healthy ways to eat red meat and dairy products, which we'll discuss shortly. Your serving of protein should be the largest portion on your plate. Lean protein snacks include hummus, nuts, low-fat cheese and yogurt.
Enjoy hearty whole-grain carbohydrates. This does not mean white, highly processed carbs such as potato chips, white bread and bagels! Think brown. Whole-grain carbs include items such as multi-grain crackers, whole wheat bread and basmati rice. People who are watching their weight avoid highly processed carbs and reduce their intake of whole-grain carbs to one or two servings per day. Since your goal is to gain weight, feel free to eat whole-grain carbohydrates with every meal. Seven-grain crackers dipped in hummus makes a hearty snack!
Eat at least five servings of fresh fruits and vegetables every day. You can boost your serving intake by also drinking 100 percent natural fruit juices. Also, be sure to add a fruit or vegetable to every meal. We could change that old saying "An apple a day keeps the doctor away" to "Five servings a day keeps sickness at bay!"
Enjoy healthy fats. Fats encourage nutrient absorption, facilitate nerve transmission, and maintain cell integrity. This does not mean eating greasy french fries! Not all fats are created equal. There are good fats and bad fats. The good guys are monounsaturated and polyunsaturated fats. Monounsaturated fats lower LDL, or bad, cholesterol and they also increase HDL, or good cholesterol. Tasty examples are nut, canola and olive oils. Polyunsaturated fats lower LDL and total cholesterol, too. Those healthy omega 3 fatty acids that you're always hearing about are polyunsaturated fats. Salmon, fish oil, and corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Dip your whole-grain bread from a local baker in gourmet olive oil! Make a big, creamy batch of guacamole from hearty avocados--throw in some chunks of tomato and onion. These are delicious, healthy, high-calorie foods for weight gain! Avoid bad fats, as they instigate heart disease and certain types of cancer. The bad guys are saturated fats and trans fats. Saturated fats raise LDL and total cholesterol; they're found primarily in animal products, including meat, dairy and eggs. Trans fats come from hydrogenated oils. Scientists whip hydrogen into any type of oil, even originally healthy oils, to give processed foods a longer shelf life and a creamier "mouth feel." French fries and buns, stick margarine, vegetable shortening and countless packaged foods contain partially hydrogenated oils. Read the labels, and avoid them.
If you're going to eat animal products occasionally, protect your health by doing it the right way. If you want to enjoy some red meat and dairy products as part of your healthy plan to gain weight, here are some tricks to keep bad fats in check. Opt for meat and dairy products that come from grass-fed animals, preferably from local small family farmers in your area. Now, organic and grass-fed meat is available at most supermarkets. Not only are these products vastly superior in flavor, but also contain more good fats, especially omega 3 fatty acids, than bad fats. They also have conjugated lineolic acid, and are high in beta-carotene. These nutrients plummet in ordinary mass-produced meat and dairy products, because the animals are fed corn, which is less expensive and makes animals larger. You might also be shocked to learn that the animals are often fed truckloads of stale or ruined junk food such as snack cakes from bakery outlets because it's so cheap.
Another method you can use to supplement healthy foods to gain weight is by focusing on anaerobic exercise rather than aerobic exercise. Aerobic exercise is moderate activity performed over an extended period of time, such as running and bicycling. Aerobic exercise burns fat. However, if you're trying to gain weight, retain a little fat to sculpt into lean, attractive muscle, and turn to anaerobic exercise. Anaerobic exercise is high-intensity with short bursts of action, such as weight lifting, sprinting and jumping. Weight lifting is the perfect anaerobic exercise for someone who's trying to gain weight. Body builders use this type of anaerobic exercise to build muscle mass, and non-endurance sports athletes use it to build power. Weightlifting creates a hard body for men that women love, and it sculpts those curves on women that men appreciate! Once you attain your desired weight, you can supplement anaerobic exercise with aerobic exercise for overall cardiovascular health.
In addition to these diet tips, you can supplement your healthy diet with protein supplements. It is often difficult to eat enough protein each day, so supplementing with a soy or whey protein shake can help increase overall intake. Everyone who is too skinny wants to gain weight, look great, and build strength. Take the next step today, and enjoy the benefits of a fit, healthy body.
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Ldl Goals For Diabetics - Here's How You Control Your Blood Sugar With a Diabetes Natural Remedy
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Diabetes affects over 170 million people world wide and that figure is expected to double by the year 2030 - according to the World Health Organization. Left untreated, it leads to cardiovascular disease, kidney disease, blindness and joint problems. In extreme cases, as you lose circulation to the peripheral tissues, amputations may become necessary.
You can do something about this with a diabetes natural remedy involving changes to your diet, losing weight and supplementation - all of these together will allow you to control your diabetes and lead a normal life.
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Type 2 Adult Diabetes
Type 2 Adult Diabetes really shouldn't be called 'Adult' diabetes, since the majority of new diagnoses are in children; the blame for this lies fairly and squarely with the modern 'fast food' and soft drink diet.
Risk factors for diabetes include:
o High intake of sugar, refined and processed flour, caffeine, and soft drinks
o Lack of exercise - sitting around playing computer games, for example
Symptoms are varied and may include: sudden weight gain or extreme weight loss, fatigue, frequent urination and chronic thirst - these are warning signs (amongst others) which should be checked out.
A positive test showing sugar in the urine and blood is another test. The blood of a diabetic becomes thicker and stickier and the person can be more prone to blood clots which leads to stroke or heart disease.
In Type 2 diabetes, you're actually producing plenty of insulin - in fact maybe too much because of the high sugar intake. The job of insulin is to carry sugar to the cells where it's used to make energy.
In a diabetic, two things can happen: 1) The cells become resistant to insulin - in this case the cell membrane which is made up of goods fats and protein doesn't function correctly and 2) The insulin becomes less effective - this is caused by excess intake of sugar, alcohol, refined flour etc depleting the minerals (particularly chromium) required to make the insulin work. Caffeine will severely aggravate the condition.
To get the disease under control it's a matter of losing weight, exercising, having a good diet and using the right supplements.
Steps to take for a Diabetes Natural Remedy
o Increase your protein intake - this repairs the cell membrane.
o Reduce your intake of sugar and increase your intake of complex carbohydrates.
o Lose weight and exercise - reduces your risk of cardiovascular disease
o Eat frequently - have 6 meals a day - this helps keep your blood sugar more constant.
o Completely avoid milk and alcohol.
o Drink plenty of fresh, filtered water (8-10 glasses per day) and no pop or soft drinks.
o Supplementation is essential - use all 90 essential nutrients and additional antioxidants.
Diabetics lose vital minerals and vitamins in their urine and this further complicates the disease. In addition, these same nutrients, when they are replaced will actually reverse the disease and prevent further complications
Note: When using a diabetes natural remedy, it's very important to monitor your blood sugar often - more than 4 times a day and monitor the medications with your health care professional. Your goal, and the goal or your health care provider, SHOULD be to reduce the medication you are on and to achieve a normal and healthy life.
You should also discuss any possible side effects of medications you are taking. Unlike many prescribed medications, the diabetes natural remedy approach will not affect your kidneys or your liver
Start Taking Control
Recommended Supplements include:
o All 90 Essential Nutrients necessary for health including 98% absorbable plant derived liquid minerals, a multi-vitamin/amino acid supplement, and essential fatty acids to help rebuild the cells.
o A Chromium/Vandium supplement - will provide a diabetes natural remedy by assisting with natural regulation of blood sugar.
o An Antioxidant Supplement containing Vitamins A, C, E & Selenium - have been shown to improve both Type I and II diabetes.
Here's a summary of how some of the essential nutrients work:
o Chromium and Vanadium - these two minerals can actually help the insulin transport sugar to the cells, or even replace its function. Chromium works to make insulin more effective and Vanadium can actually do the job of insulin and transport sugar to the cells.
A study by the University of Vancouver in 1985 stated that: 'Vanadium will replace insulin for adult onset diabetics.' See our References section below for this report
o Zinc helps blood sugar get into the cells and helps insulin to work better; magnesium also makes the insulin work better and can lower your risk of diabetes complications such as blindness and heart attack; selenium, copper and manganese all have a protective cellular function when blood glucose levels are high and selenium can assist with lowering blood sugar.
o Vitamin C and vitamin E help get sugar out of the blood stream and into the cells, keeps the blood vessels healthy and help protect against kidney damage and heart attack. Vitamin E may improve the body's response to insulin. Biotin (a B group vitamin) can lower blood glucose; B6 and B12 along with Folic acid also may help prevent diabetic complications.
o Essential fatty acids supplements help rebuild the cells, and may assist with better weight control and reduce blood sugar levels
o A herbal extract from a climbing plant known as Gymnema sylvestre has been used since the 6th century BC and helps lower blood sugar and repair damage to insulin producing cells in the pancreas
Hypoglycaemia
In any discussion about a natural diabetes remedy, it's important to talk about hypoglycaemia as this can lead to diabetes and serious health problems. It's characterized mainly by mood changes such as nervousness, irritability, lack of concentration (typical symptoms of lack of blood sugar).
In a hypoglycemic person, as the blood sugar level begins to drop - they respond to this by taking sugar. In addition the adrenals start producing more adrenalin to raise the blood sugar levels. The blood sugar level gets very high and the body starts to produce excess insulin. This can then lead to a cycle of blood sugar highs and lows.
If untreated or poorly maintained, this can easily lead to Adult Type 2 Diabetes or even worse, the adrenal glands may stop functioning correctly causing major problems.
There may also be medical reasons for this to occur, such as an insulin tumor, or a tumor on the adrenal gland, this would be diagnosed by a doctor.
The diabetes natural remedy described above:- 1) having a diet low in sugar, high in protein; 2) taking supplements - including the essential nutrients plus a chromium and vanadium supplement; 3) and eating 6 meals a day - will work for people suffering from hypoglycemia.
The additional vitamin C, vitamin E, minerals and essential fatty acids you get from supplementing, will also support the adrenals and cell membranes, and make the body's control of blood sugar more effective.
Type 1 diabetes or 'Juvenile' onset diabetes
Your aim should be to try to use as little insulin as possible to do the job of controlling blood sugar. Adopt the same approach as for Type 2 diabetes, that is:
* Increase your protein intake and have 6 meals a day
* Reduce your intake of sugar and increase your intake of complex carbohydrates
* Supplementing is essential. You need to take in all 90 Essential Nutrients necessary for health including plant derived liquid minerals, a multi-vitamin/amino acid supplement, and essential fatty acids to help rebuild the cells. An additional supplement of chromium and vanadium will provide a diabetes natural remedy.
Here's a Summary of the major points in this article:
Diabetes is a complex nutritional deficiency disease that can be managed by simple changes to lifestyle, diet and through supplementation. A diabetes natural remedy involves:
1. Eliminating sugar, bad fats and caffeine from your diet and increase your intake of protein, fibre, plenty of water and 'good' fats.
2. Eat plenty of green leafy vegetables and small to moderate amounts of fruit
3. Have up to 6 high protein meals per day
4. Exercise and lose weight - this will lower your risk of a number of other complications - including heart disease
5. Supplement with all 90 essential nutrients including plant derived colloidal minerals, a good multi-vitamin supplement and essential fatty acids.
6. A Chromium/Vanadium Supplement is also needed for a diabetes natural remedy
Here's How You Control Your Blood Sugar With a Diabetes Natural Remedy (with Health & Product)
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Ldl Goals 70 - Cholesterol Guidelines - Your Roadmap to Heart Health
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Learning the basic cholesterol guidelines is the first step in reducing your risk for heart attack or stroke. And if you don't know anything about cholesterol guidelines or blood lipid readings you are not alone. In fact once you get past the term cholesterol, most haven't had cause to delve deeper into the world of cholesterol and cholesterol health.
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Cholesterol itself is a Jeckel and Hide type of character. On one hand it is essential for hormone production and cell health and on the other hand it can cause life threatening conditions such as heart attack and stroke. In fact, the higher your blood cholesterol level, the greater your chance of developing heart disease or having a heart attack. It is also important to point out that as we age our cholesterol reading tend to become less predictable, often times seeing overall cholesterol rise while good cholesterol (HDL) decreases. This could partly explain why the majority of the one million heart attacks last year, and the half million fatalities, were people over the age of 50.
The unpredictability of cholesterol makes testing a necessary part of management. Knowing the basic cholesterol guidelines is also an important part of understanding whether you are at risk or not. According to American Heart Association everyone over the age of 20 should have a detailed blood test called a lipoprotein profile performed at least once every five years. If your test results showed cholesterol levels on the rise your doctor will likely suggest a number of diet and lifestyle adjustments with another lipid profile being scheduled in four to six months. It lifestyle an diet modification fail to show the expected results your doctor may suggest a cholesterol lowering medication to bring cholesterol readings into a healthy range. While effective, keep in mind that prescription medications come with a long list of side effects with the most common being nagging muscle aches, pains, and cramping.
Basic cholesterol guidelines
*Overall total cholesterol: Less than 200 mg/dl is optimal, 200 - 239 if borderline high, and anything over 240 is considered high and requires some type of immediate action.
*Good cholesterol (HDL): Good cholesterol consists of high density lipoprotein particles which are high in protein and low in fat. They take cholesterol out of the body and help clear existing arterial plaque. Many consider this to be the most important of all the cholesterol scores. A reading over 60 is considered optimal, 50 - 60 good, 40 - 50 borderline, and anything under 40 will require some type of immediate action.
*Bad cholesterol (LDL): Bad cholesterol is primary a fatty molecule that carries cholesterol into your arteries and roughs up the artery walls. This combination provides the backdrop for dangerous arterial plaque deposits. It only makes good health sense to reduce and maintain this part of your cholesterol scores into a heart healthy range. Less than 100 is considered very good, 100 - 129 is above average, 130 - 159 is borderline high, 160 - 189 is high, and anything over 190 is considered dangerous and will require immediate action.
*Triglycerides: Triglycerides are early stage fat molecules and are considered to be a serious threat. A reading of under 150 is considered good, 150 - 199 borderline high, and anything over 200 is considered dangerous and my require immediate action.
In summary, your cholesterol guidelines are your roadmap to heart and artery health. Additionally, many have found they need a little extra boost to achieve their goals but are leery of the latest batch of prescription medications. For these individuals natural cholesterol reducing supplements are a safe and effective natural option worth considering.
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Benefits of Cardiovascular Exercise (with Health & Product)
