In this loveliest and happiest of seasons , may you find many reasons to celebrate . Have a wonderful Christmas !
Health, love and happiness I wish to you, Merry Christmas and good tidings too . Happy New Year!
TEAM @
REINDZ STAR CONCEPTS
(owner of Kc Gym Centre, Fit4LifeLive4Life)
No matter if you have been to the gym 200 times or 2 times you can say that you have seen these individuals in your own gym experience.
When you are pumping iron or taking that two-mile jog on the treadmill you can look around and see that you are surrounded by a diverse group of people. We are all there for the same purpose, but you know that you are looking around and you see all types of people. Some of them may be as followed.
1."Those Girls"
While I am at the gym I have seen several different groups of girls stand at one machine that stretches their legs and as soon as they see a guy they will jump on it and push until they get the boys attention. They are doing this to just try to get some gym boy instead of actually going to the gym for its purpose. The gym is not a hookup site -- it is a place to better yourself.
2. Iron Gorillas
You would never see these giants on a treadmill. No way. They came to get swole and that's it. These huge guys can be seen over and over using free weights and only free weights. They are the type of guys that holler like primates when trying to get that last rep in just to show how masculine they are.
3. "Train like a beast, look like a beauty."
That's right; she looks stronger than you and she can lift ten times your weight. These are the girls that come to gym routinely to make sure they stay in shape for their sport. They are passionate about their workouts and keep a straight serious face the entire time. Don't let this fool you though because you know they are blasting Taylor Swifts latest hit in their ears while they are working out.
4. "I'm sexy and I know it."
They at least THINK they are sexy. I have literally seen a guy just walk around the gym showing himself off and he never even touched one weight the entire time. He just went around and flexed in front of girls. They have been told that they were hot their entire life so that blew up their head and now they really think they are hot so what better place to flash yourself off than a gym?
5. Granolas
The granolas are your yoga and cardio lovers. You can see them in a hot steamy classroom hitting the downward dog stance perfectly or meditating about all the different ways to save the earth. Granolas can sometimes be caught leaving an aerobics class every now and then as well, but don't expect to see them pumping any hard iron anytime soon.
6. Me
Finally, you have me. An average dude who is going to the gym for the right reason. To lead a better and healthier life. Sure I may not look like a greek god and on certain machines, my hands may quiver and shake. You may even think I look like I have no idea what I am doing and you are absolutely right because I have no idea what I am doing, but I do know that it is one step to me getting stronger.
#KcGym&FitnessCentre
#HealthyLifestyle
Breast cancer prevention starts with healthy habits — such as limiting alcohol and staying physically active. Understand what you can do to reduce your breast cancer risk.
If you're concerned about breast cancer, you might be wondering if there are steps you can take toward breast cancer prevention. Some risk factors, such as family history, can't be changed. However, there are lifestyle changes you can make to lower your risk.
WHAT CAN I DO TO REDUCE MY RISK OF BREAST CANCER?
Lifestyle changes have been shown in studies to decrease breast cancer risk even in high-risk women. The following are steps you can take to lower your risk:
* LIMIT ALCOHOL.
The more alcohol you drink, the greater your risk of developing breast cancer. The general recommendation — based on research on the effect of alcohol on breast cancer risk — is to limit yourself to less than 1 drink per day as even small amounts increase risk.
* DONT SMOKE.
Accumulating evidence suggests a link between smoking and breast cancer risk, particularly in premenopausal women. In addition, not smoking is one of the best things you can do for your overall health.
* CONTROL YOUR WEIGHT. Being overweight or obese increases the risk of breast cancer. This is especially true if obesity occurs later in life, particularly after menopause.
* BE PHYSICALLY ACTIVE. Physical activity can help you maintain a healthy weight, which, in turn, helps prevent breast cancer. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, plus strength training at least twice a week.
* BREAST-FEED.
Breast-feeding might play a role in breast cancer prevention. The longer you breast-feed, the greater the protective effect.
* LIMIT DOSE AND DURATION OF HORMONE THERAPY. Combination hormone therapy for more than three to five years increases the risk of breast cancer. If you're taking hormone therapy for menopausal symptoms, ask your doctor about other options. You might be able to manage your symptoms with nonhormonal therapies and medications. If you decide that the benefits of short-term hormone therapy outweigh the risks, use the lowest dose that works for you and continue to have your doctor monitor the length of time you are taking hormones.
* AVOID EXPOSURE TO RADIATION AND ENVIRONMENTAL POLLUTION.
Medical-imaging methods, such as computerized tomography, use high doses of radiation. While more studies are needed, some research suggests a link between breast cancer and radiation exposure. Reduce your exposure by having such tests only when absolutely necessary.
CAN A HEALTHY DIET PREVENT BREAST CANCER?
Eating a healthy diet might decrease your risk of some types of cancer, as well as diabetes, heart disease and stroke. For example, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts might have a reduced risk of breast cancer. The Mediterranean diet focuses on mostly on plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. People who follow the Mediterranean diet choose healthy fats, like olive oil, over butter and fish instead of red meat.
Maintaining a healthy weight also is a key factor in breast cancer prevention.
#Fit4LifeLive4Life
#HealthyLifestyle
Most people reach for a cup of coffee or a cold cup of water right upon waking up. But, it turns out that in order to get the most benefits of drinking liquid in the morning you should enjoy a warm cup of water instead.
Multiple studies have shown that drinking warm water on an empty stomach offers a wide plethora of health benefits and is one of the best ways to jump-start your day for maximum productivity. Here is a short list outlining some of those health benefits:
1. It Relieves Pain
Drinking warm water has the ability to reduce swelling in the throat, which in turn provides a temporary pain relief. It indeed works wonders for irritated and dry throats, too.
This is especially useful during mornings when you wake up with a dry throat which causes you pain as you swallow. Amazingly, a notable improvement can be experienced after taking the first sip of warm water. Ultimately, warm water also soothes cramps by relaxing the muscles of the stomach.
2. Improves Bowel Movements
A study done by the Journal of Neurogastroenterology and Motility has shown that up to 58 percent of patients suffering from achalasia, a condition in which the muscles of the lower part of the esophagus fail to relax, experienced notable improvement in their condition after drinking warm water.
Drinking a glass of warm water on an empty stomach is a good way to stimulate the colon to move the bowels easier. In addition, it sets the body for better absorption of food during the day.
3. Improves Circulation
Drinking warm water improves blood flow in the body`s circulatory system. It has been scientifically shown that when the body is exposed to warm temperature, the blood cell flow initially raises by a dramatic amount.
Then, it drops back to normal rate of blood flow and starts to gradually increase the longer it is exposed to the warmth. Warm water basically improves circulation by warming up the body from within.
4. Weight Loss
While staying well hydrated is generally beneficial for weight loss, it turns out that taking it warm is the best way to consume this liquid. In a study done by Journal of Natural Science, Biology and Medicine focused on a group of overweight women who were given large amount of warm water. At the end of the study, it was found that women had experienced a notable decrease in appetite, weight, and body mass index.
WHY IS DRINKING COLD WATER BAD FOR YOU?
Having a glass of cold water on a hot, summer day is one of the best feelings ever! It indeed helps cool down in a matter of seconds, but it does many other things to your body at the same time. Unfortunately, those things are anything but good for you.
* Cold water constricts the blood vessels, which in turn reduces hydration
* Drinking cold water causes the body to work hard to digest food as cold liquids solidify the fats in the bloodstream
* The body expands energy when you drink cold water in order to heat it up and use it
* Cold water forms excess mucus in the respiratory system, leading to congestion and higher risk of infections like throat infection
#Fit4LifeLive4Life
#HealthlyLifestyle
Coming Soon
GetFit DVD & Fit4LifeLive4Life Magazine
As you probably already know, the liver is an important organ as it transforms toxins into waste, which the body then removes through urine and feces. This is a rather demanding function as nowadays, our way of life is full of toxins. Unfortunately, as the time passes by, the liver can become sluggish and overwhelmed and this usually results in the inability to eliminate toxins properly. Instead, it stores them in fat cells, mostly in the belly area.
WHAT IS FATTY LIVER DISEASE?
Fatty liver disease is caused by an excess of fat in the liver. The liver is a naturally fatty organ, so there should be some fat in the liver at all times. But when the fat in the liver counts for more than 5% to 10% of the total weight of the liver, fatty liver disease results.
There are two types of fatty liver disease: Non-alcoholic fatty liver disease and alcoholic liver disease. Alcoholic liver disease is the result of overindulgence in alcoholic beverages while the non-alcoholic fatty liver disease is the result of non-alcoholic factors, like high cholesterol or genetics. The following symptoms may indicate a liver in need of detoxification. Let’s take a look:
UNEXPLAINED WEIGHT GAIN
When your liver doesn’t work 100% on removing toxins from the body, reducing calories and regular workout won’t be of much help as the body stores the unfiltered toxins in its fat cells. Moreover, as the liver is responsible for metabolizing fat, when it doesn’t function properly, fat will circulate from the gut through the bile and back to the organ.
ALLERGIES
A healthy liver creates antibodies which attack allergens. However, when its functioning decreases, the body stores those allergens. The brain responds by producing histamine, a chemical which marks the allergens for removal. Excessive buildup of histamine leads to allergy symptoms like itchiness, fogginess, and headaches.
CHRONIC FATIGUE
Toxins prevent the metabolism of muscle tissues, which results in ache and physical fatigue. With time, the tiredness can turn into moodiness, depression, and angry outbursts.
EXCESSIVE SWEATING
When the liver gets overworked, its functioning reduces and the liver becomes hot. Hence, as it is a big organ, it transfers the heat to the rest of the body and tries to cool itself through excessive sweating.
ACNE WON’T GO AWAY
The toxins in the liver can cause hormonal imbalances which in turn cause acne. If this skin issue is caused by a sluggish liver, there is no external cleansing that will treat it until the liver’s functioning is improved.
BAD BREATH
If your oral health and hygiene are good, but you still suffer from a bad breath, you might have a problem with your liver. Consult your physician to be certain.
WAYS TO GET RID OF LIVER DISEASE
Fatty liver disease can be reversed and eased with a proper diet. These two recipes are delicious and nutritious ways to reverse the effects of a fatty liver. Foods like dandelion root, bananas, sweet potatoes, liver, and ginger root can all help ease and reverse the effects of a fatty liver disease.
Make a breakfast smoothie with bananas, ginger and dandelion root to combat the effects of this disease.
Chop one banana and blend with one cup of Greek yogurt, crushed ginger root, two tablespoons peanut butter and one teaspoon of dandelion root. Blend and serve immediately. Mix and match your favorite ingredients and incorporate into your diet one-to-two times a day.
We hope you enjoyed this article and it will help you to improve your life and be a healthier person. Please send us a message and let us know.
"Recreation Activities is the foundation of care, and every event, encounter, or exchange with an individual is an activity."
"People will forget what you said, people will forget what you did, but they will never forget how you made them feel..."
"The word recreation really is a very beautiful word. It is defined in the dictionary as the process of giving new life to something, of refreshing something, or restoring something. This something, of course, is the whole person.
FUNCTIONAL INTERVENTION: to maintain and/or improve functional abilities, enhance well-being and facilitate independence.
LEISURE EDUCATION: to teach or enhance recreation skills and attitudes that can be used throughout life.
RECREATION PARTICIPATION: to promote health and growth.
Recreation services and leisure experiences help people with physical, cognitive, social or emotional limitations make the most of their lives.
RECREATION IS…
* Empowering
* Dynamic
* Treatment, Education & Purposeful Recreation
* Fun
* For People with Unique Leisure Needs
* About Quality of Life
* Facilitating Leisure Lifestyles
* Practiced by Recreation Professionals
* About Mind, Body, and Spirit
* Important to Know About
THE ADVENTURE OF SURPRISE GHANA
it a recreational activities that focus on Fitness Health, Travelling, Informative Programs, Facilitating Opportunities, Interactive and a Dynamic Program of Social Event.
It a Life Experience....
Package by Reindz Star Concepts and Charlotte Club House.
If you’re going to be doing your workouts first thing in the morning, it is extra important that you pay attention to these safety tips.
Getting in regular workouts is one of the most important things that you can be doing to improve your health and fitness level.
That’s why more and more people who are adopting the caveman lifestyle with their eating habits are turning to early morning workouts to make sure they get physical activity into place.
When you do your workouts first thing in the morning, there’s less of a chance that something else is going to crowd them out of your day.
PERFORM A LONGER WARM-UP
Early morning workouts should start with an extended warm-up. Take at least 15 minutes to get the blood flowing throughout the body in preparation for exercise.
Those who rush through their warm-ups are far more likely to experience injuries when their ligaments are still tight and stiff and have a greater chance of being strained or torn. Although a longer warm-up takes a bit more time, it will be well worth it in the end.
TAKE CARE OF PRE-WORKOUT NUTRITION
Many people postpone having breakfast until after their morning workout is done; eating is the last thing on their mind when getting out of bed. But in fact, fueling up is recommended before performing any type of intense physical activity.
Have some lean protein and a piece of fruit before starting your routine. This will give your body the nutrients it needs. A couple hundred calories is sufficient, and it only takes a few minutes to get it in..
ADD WARM-UP WEIGHT LIFTING SETS
Another aspect to include in your early morning workout session is some warm-up weight lifting. Rather than jumping right into the usual weight lifting exercises you have scheduled, include one warm-up set performed with a lighter weight.
This will ensure that you’re muscles are ready for the contractions that they’ll be doing and that you can lift the most weight possible when it comes time to doing your set.
Start Exercise, Stay Healthy
#Fit4LifeLive4Life
The solution that works best for me is exercising in the morning. I know, with work schedules and other commitments, this might be difficult for some. However, if the only thing holding you back is a warm bed and sweet dreams then creating a morning exercise routine is within reach – you just need to form the habit.
I recommend exercising in the morning for two reasons. First, it gets exercise out of the way before a million excuses start to form and, quite frankly, before I shower. Once I shower and start my day I will not be working up a sweat. Regardless, I can’t even tell you the number of times I would plan to exercise after work. Then 5:00pm would hit and I would be too tired to even think about getting in a workout. Not to mention, I needed to get home and feed my family. By the time all the nightly activities were done it was time to pass out. Therefore, if I don’t exercise in the morning it won’t happen at all. The only excuse that keeps me from getting on my treadmill is waking up late. In my opinion, this is a much easier fix than trying to find an hour or two in the middle of the day or at night.
The second reason I like to exercise in the morning is it starts my day on a positive note. I use that time to think about life, solve problems, and just be in solitude. That one-hour of exercise helps me stay focused and energized throughout the entire day. Feeling productive and accomplished is a priority for me. I need that. When I start my day with exercise I feel productive, accomplished, and ready to take on the world – all by 7:00am!
If you think exercising in the morning could benefit you then here are 7 tips that can help you start a morning exercise routine.
#1 Pick a realistic time
It is often tempting to set my alarm clock for 4:30am so I can have my workout and shower done by 6:00am. However, that is not realistic or sustainable for me. Trust me I have tried many times. A time I can stick with is 5:30am. This allows me to get the proper amount of sleep and still enough time for a solid workout. If you pick a time that you can never stick with then you will find it very difficult to create a routine and habit around that.
Once you pick a early morning time to exercise then protect that time. It is easy to get off track doing other things. However, if you decide 6:30am – 7:30am is exercise time then make sure nothing else takes priority.
#2 Get a good night sleep
This goes along with the first tip. If you go to bed at midnight not only will it be difficult to wake up at 5:30am it will be even harder to find the energy for a quality workout. We need at least 7-9 hours of sleep to function at our best. I know we all think we are superhuman and can survive on much less. However, we are looking to thrive, not just survive, so we need our sleep. My goal bedtime is 10:30pm. Any later and I will struggle waking up in the morning.
#3 Put out clothes, sneakers, and earbuds the night before
This is huge! Trust me the last thing you want to do after waking up is search around for all your work out gear. The number of times I went back to bed because I could not find my ear buds is embarrassing. Having your workout gear ready the night before will put you 10 steps ahead come the morning.
Also, plan to get into your workout clothes and put your sneakers on as soon as you wake up. This lets your mind know you are getting ready for a solid sweaty workout!
#4 Plan out your exercise routine ahead of time
Wake up each morning with an exercise plan. What exercises are you going to do? How long? Are you going to switch up exercises on certain days? Having an exercise plan helps you getting started and stay focused on your workout. However, don’t feel like you need to do an iron man workout every day. Even a little exercise is better than no exercise so do what can. The point is know what those exercises are going to be.
#5 Give yourself a few minutes to wake up
In the past, I would wake up and immediately drag myself down to my basement to exercise. I was barely coherent and many times this caused my workouts to be mediocre at best. When I gave myself 10 minutes to wake up I became more alert and ready to exercise. During that 10 minutes I will drink water, stretch, and start listening to my music. I know this seems very basic but it is these simple tips that have shown some of the biggest results for me.
#6 Put together a motivating play list
The right music is essential to staying motivated during a workout – at least it is for me. When I have high energy motivating music playing I can run 30 minutes without thinking twice about. I highly recommend taking the time to put together a playlist specifically to listen too when exercising.
#7 Exercise often
Whenever you are forming a new exercise habit the key is to do it often (at least 4-5 days) and for a long period of time (3-4 weeks). If you exercise sporadically it will always feel like you are starting from the beginning. Challenge yourself to stick with it.
When you begin waking up early to exercise it will be hard – very hard. You won’t want to do it and will probably have to push yourself a bit. However, after a few days it will get easier. Then after a week or so you will wake up before the alarm goes off and look forward to exercising. After a few weeks it will become second nature – exercising in the morning will become a habit. Once you form the habit you don’t need to be as strict. However, in my experience, keeping exercising consistent will help sustain your exercise habit.
I say this all the time…IT NEVER GETS EASIER YOU ONLY GET BETTER! Keep that in mind when things feel impossible or out of reach. You can do this!
Have a wonderful day!
#Fit4LifeLive4Life
DEAL WITH A HEADACHE
The human brain is made up of 85% water. So, if there is the absence of enough water in the brain, it can lead to serious headaches. You can drink water in the morning to stop these aches.
IT REHYDRATE YOUR BODY
When you wake up after a sleep marathon, your body will be dehydrated. No matter the amount of water you drank the previous day, your body will still lack water in the morning.
EASE MENSTRUAL PAIN
Every month, women suffer from cramps which can sometimes be unbearable. Drinking water helps to reduce the water retention in the vagina which causes cramps thus easing the pain.
REDUCE ARTHRITIS
Your joints are filled out with fluid that can increase or decrease depending on your water intake. This fluid also reduces due to tough activities and ageing. Drinking water in the morning helps your body to restore fluid so that your joints can move freely.
BOOST YOUR KIDNEY HEALTH
A kidney stone is a hard, crystalline mineral material formed within the kidney or urinary tract. Kidney stones are a common cause of blood in the urine and often severe pain in the abdomen. You can tackle kidney stone by downing lots of water, especially in the morning.
IT’S ABSOLUTELY REFRESHING
Gulping water after you wake up in the morning is absolutely refreshing and makes you feel good.
GET RID OF UNUSABLE TOXINS
Water can assist in flushing toxins (a toxin is anything that damages the body) out of your body. This is because while you are asleep your body cleans itself, restores lost energy and balances hormones. After the cleanup, toxins and other waste materials will be released and wait to be flushed out. So, to clear these toxins, you should drink water in the morning.
Have a wonderful day!
Share with others and save a Life.
www.reindzstar.blogspot.com
News Paper Publication
We are very proud of our good team, Fit4Life Live4Life is being published on The Province Newspaper. #BetterDaysAhead.
MEN - MY CHILDHOOD; MY MANHOOD; MY PROSTATE.
Is Prostate strictly for Men?
Yes, ONLY men have prostate and ONLY men over 40years but the healthcare enlightenment is for everyone. There is no woman who does not know a man 40 years and above – Father, Uncle, Brother, Son, Friend, Neighbor, Colleague …
Essentially what I will be doing today is health promotion. Responsible health promotion must provide three things:
1. Information
2. Reassurance
3. A Plan of Action.
Let me start with a background on Prostate Health.
Everyone has a pair of kidneys. The job of the kidney is to remove waste. It is the LAWMA (waste management company) of your body. Everyday your blood passes through the kidney several times to be filtered. As the blood is filtered, urine is formed and stored in a temporary storage tank called the urinary bladder.
If there were to be no urinary bladder, as a man walks on the road, urine will be dropping.
Now think of the plumbing work in your house. Think of the urinary bladder as the overhead storage tank. From the storage tank, a good plumber will run pipes to other parts of the house, including the kitchen. God in His wisdom ran pipes from our urinary bladder to the tip of the penis. The pipe is called the urethra. Just below the bladder and surrounding the urethra is a little organ called the prostate gland.
The prostate gland is the size of a walnut and weighs about 20grams. Its job is to make the seminal fluid which is stored in the seminal vesicle. During sexual intercourse, seminal fluid comes down the urethra and mixes with the sperms produced in the testicles to form the semen. So semen technically is not sperm. It is sperm + seminal fluid. The seminal fluid lubricates the sperm.
After age 40, for reasons that may be hormonal, the prostate gland begins to enlarge. From 20 grams it may grow to almost 100 grams. As it enlarges, it squeezes the urethra and the man begins to notice changes in the way he urinate.
If you have a son under 10, if he has a little mischief like we all did at that age, when he comes out to urinate, he can target the ceiling and the jet will hit target. Call his father to do same, wahala dey. His urine stream is weak, cannot travel a long distance and sometimes may come straight down on his legs. So he may need to stand in awkward position to urinate.
Not many men will be worried their urine stream cannot hit the ceiling. Toilets are on the floor and not on the ceiling. But other symptoms begin to show.
TERMINAL DRIPPLING:
The man begins to notice that after urinating and repacking, urine still drops on his pants. This is the reason why after an older man urinates, he has to ring bell. A younger man simply delivers to the last drop and walks away. Just see an older man coming from the bathroom. Sometimes he may clutch the newspaper closely to hide the urine stains, particularly on plain colored trousers.
HESISTANCY
At this point you wait longer for the urine flow to start. There are 2 valves that must open for you to urinate – the internal and external sphincters. Both open but because of obstructions in the urethra, you wait long for the flow to start.
INCOMPLETE EMPTYING
You have this feeling immediately after urinating that there is still something left.
As all these things happen, the bladder begins to work harder to compensate for the obstruction in the urethra. The frequency of urination goes up. Urgency sets in. sometimes you have to practically run into the toilet. Nocturia also becomes common. You wake up more than 2 times at night to urinate. Your wife begins to complain.
Men being men may not talk to anyone even at this point. Then the more serious complications start.
Stored urine gets infected and there may be burning sensation when urinating.
Stored urine forms crystals. Crystals come together to form stone either in the bladder or in the kidney. Stones may block the urethra.
Chronic urinary retention sets in. The bladder stores more and more urine. The size of the bladder is 40 - 60 cl. A bottle of coke is 50cl. As the bladder stores more urine it can enlarge up to 300cl. An overfilled bladder may leak and this leads to wetting / urinary incontinence. Also the volume may put pressure on the kidney and may lead to kidney damage.
What may likely bring the man to hospital is acute urinary retention. He wakes up one day and he is not able to pass urine.
Everything I have described above is associated with prostate enlargement, technically called benign prostate hyperplasia.
There are other diseases of the prostate like:
1. Prostatitis – inflammation of the prostate
2. Prostate cancer – cancer of the prostate.
This discussion is on prostate enlargement.
I have bad news and good news.
The bad news is that every man will have prostate enlargement if he lives long enough.
The good news is that there are life style changes that can help the man after 40 to maintain optimum prostate health.
Nutrition
Look at what you eat. 33% of all cancers, according to the US National Cancer Institute is related to what we eat.
Red meat everyday triples your chances of prostate disease. Milk everyday doubles your risk. Not taking fruits / vegetables daily quadruples your risk.
Tomatoes are very good for men. If that is the only thing your wife can present in the evening, eat it with joy. It has loads of lycopene. Lycopene is the most potent natural antioxidant.
Foods that are rich in zinc are also good for men. We recommend pumpkin seeds (ugbogulu).
Zinc is about the most essential element for male sexuality and fertility.
Men need more zinc than women. Every time a man ejaculates he loses 15mg of zinc. Zinc is also important for alcohol metabolism. Your liver needs zinc to metabolize alcohol.
ALCOHOL CONSUMPTION
As men begin to have urinary symptoms associated with prostate enlargement, it is important they look at alcohol consumption. More fluid in means more fluid out.
Drink less. Drink slowly.
EXERCISE
Exercise helps build the muscle tone. Every man should exercise. Men over 40 should avoid high impact exercise like jogging. It puts pressure on the knees. Cycling is bad news for the prostate. We recommend brisk walking.
SITTING
When we sit, two-third of our weight rests on the pelvic bones. Men who sit longer are more prone to prostate symptoms. Do not sit for long hours. Walk around as often as you can. Sit on comfortable chairs. We recommend a divided saddle chair if you must sit long hours.
DRESSING
Men should avoid tight underwear. It impacts circulation around the groin and heats it up a bit. While the physiological temperature is 37 degrees, the groin has an optimal temperature of about 33 degrees. Pant is a no - no for men. Wear boxers. Wear breathable clothing.
SMOKING
Avoid smoking. It affects blood vessels and impact circulation around the groin.
SEX
Regular sex is good for the prostate.
Celibates are more prone to prostate illness. While celibacy is a moral decision, it is not a biological adaptation. Your prostate gland is designed to empty its contents regularly.
Thought: when someone share something of value with you and you benefit from it. You have a moral obligation to share it with others because someone might be saved.
When many people decide to "get fit," they assume it involves rigorous activity. But you don't have to spend hours in a gym to be physically active. People can get in shape by performing everyday activities in the home. Every time you and your child throw a softball, swim a lap, climb a flight of stairs, walk to the store, or carry packages, your health and fitness levels are improving.
When someone is physically fit, he or she feels and looks better, and they stays healthier. The earlier a child starts getting in shape, the more he/she'll reduce her risk of numerous illnesses.
Here are some of the benefits that physical activity offers your child:
1. It strengthens the heart. The heart is a muscle. Like other muscles, its performance improves when it's regularly challenged by exercise. The heart responds to exercise by becoming stronger and more efficient. Strengthening the heart muscle can help ward off heart disease.
2. It helps keep arteries and veins clear. Exercise reduces the amount of harmful cholesterol and fats in a person's blood. It increases the flexibility of the walls of blood vessels, and helps to lower blood pressure. This can reduce a person's risk for heart attack and stroke.
3. It strengthens the lungs. Working hard increases lung capacity, and their efficiency in moving air in and out of the body. As a result, more oxygen is drawn into the body and more carbon dioxide and other waste gases are expelled. Regular exercise helps prevent the decline in oxygen intake that occurs naturally with age or as a result of inactivity.
4. It reduces blood sugar levels. Exercise prevents sugar from accumulating in the blood by triggering muscles to take up more glucose from the bloodstream and use it for energy. This can reduce a person's risk of developing diabetes.
5. It controls weight. When a person is sedentary, he tends to be taking in more calories than are needed. These unused calories accumulate as fat. A person who is physically active may have a deficit of calories, which takes fat away and lowers weight. Lowered weight is good for the heart and can be beneficial in people with diabetes.
6. It strengthens bones. Just as muscles grow stronger when physically stressed, bones also respond by getting stronger. Exercise increases bone density, which helps prevent osteoporosis, a condition in which bones lose density, weaken, and become porous and fragile.
7. It helps prevent cancer. People who exercise regularly have lower incidences of cancer. The cancers most affected include colon, prostate, uterine, and breast cancers.
8. It regulates blood pressure. Exercise has been shown to reduce stress levels. As the levels of stress in a person's body subsides, his blood pressure and his risk for heart disease decline.
9. It improves energy levels. Regular exercise often makes people feel more energetic, allows them to be more active, and reduces the likelihood that they'll tire during the day.
10. It enhances emotional well-being. Most people report that they feel calm and have a sense of well-being after they exercise. Exercise, according to one theory, releases beta-endorphin, a natural substance in the body that is hundreds of times more potent than morphine. Another theory points to serotonin as the cause of the exercise high. Increased levels of serotonin in the central nervous system are associated with feelings of well-being, heightening of appetite, and lessening of mental depression. The weight loss that accompanies exercise can also cause people to feel better about themselves.
Sources: American Academy of Pediatrics; American Medical Association; U.S. Department of Health and Human Services
Reviewed
13/03 by Olayinka Ajibola , Director of Operations / Fitness Expect @ Kc Gym & Fitness Centre.
All content here, including advice from doctors and other health professionals, should be considered as opinion only. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.
Show of hands if you’ve ever stayed up way too late texting with friends, catching up on TV shows. Yep, plenty of us are guilty as charged — and as a result, we end up feeling exhausted in the morning.
That most Nigerians are falling short on getting the recommended eight hours of sleep per night is nothing new. Clearly though, not everyone who fails to log enough shut eye actually has trouble sleeping. Plenty of us are just staying up too late or putting off bedtime in favor of other activities.
But over time, staying awake into the wee hours can come with a hefty cost. Here are nine surprising ways you can benefit from ditching, or at least minimizing, your night owl habit.
1. You might worry less.
Remember when Mom used to tell you that it would all seem better in the morning? She was right! Compared to people who turn in early, those who go to bed very late are more likely to be overwhelmed with repetitive negative thoughts, found one study published late last year.
The findings suggest that sleep disruption could actually be linked to the development of pessimistic thoughts. On the bright side? Psychologists suggest that focusing on good sleep habits can help. Sure, going to bed early won’t get rid of whatever problems you’re dealing with — but now, we know that it really may help to put them in perspective, and a well-rested mind is better at dealing with emotions and problem solving.
2. You could get along better with everyone.
Been getting into a lot of arguments lately? There’s one easy way to fix that.
Too little sleep tends to leave people feeling
short-tempered, irritable, and stressed . Which means that little things that might not normally be a big deal can cause you to fly off the handle. The result? More spats and misunderstandings with those around you.
Being well-rested, on the other hand, will help to recalibrate your baseline. You’ll naturally feel more optimistic, patient, and relaxed (even if nothing around you has actually changed), which means you’ll have an easier time coping with all of life’s little curveballs.
3. You can have a safer commute...
It’s scary to think about, but sleep deprivation can make you less alert and significantly up your likelihood of getting into a car crash. And tons of us are at risk:
Roughly 60 percent of adult drivers say they’ve driven a vehicle while feeling drowsy in the last year. Even crazier? More than a third say that they’ve actually fallen asleep behind the wheel.
According to AAA Foundation reports , people who sleep six to seven hours are twice as likely to have a car accident compared to those who sleep for 8 hours or more. People who sleep for five hours or less increase their risk up to five-fold. Go for 24 hours without sleeping, and your skills behind the wheel are the same as someone who is legally drunk.
4. ... and be more productive at work.
We’ve all been there. You’re sitting at your desk after a super late night, staring blankly at the report that’s supposed to be due at noon — and nothing’s happening. That’s because lack of sleep messes with your cognition, making it harder for your brain to perform basic functions like concentrating and remembering .
And it’s not just the straightforward stuff that suffers. Lack of REM sleep — the sleep that occurs when you dream — can thwart creative-thinking skills. In fact, one recent study found that subjects performed 30 percent better on a puzzle after waking up from REM sleep than after waking up from non-REM sleep. Research has shown that sleep is essential for helping people solve complex problems , too.
Get your eight hours of snooze time, and the brain boost that follows will leave you feeling fresh, focused, and ready to take care of business. Report due at noon? You’re on it.
5. You might have an easier time maintaining a healthy weight.
Research suggests that the less sleep you get, the more likely you are to be overweight or obese. How so? When you’re regularly sleep deprived, you have less energy to exercise or make healthy food choices.
Plus, studies show that the later you stay up, the more you eat: Our body’s internal clocks seem to be hard-wired to prefer salty, fatty, or sugary foods after 8 p.m. Which might explain why night owls who stay up until 4 a.m. eat about
550 more calories than early birds who go to sleep at 10 p.m.
6. You could be one of those people who doesn’t get sick this winter.
Next to washing your hands, getting enough sleep might be one of the most effective ways at avoiding a cold or the flu.
Adequate shuteye keeps your immune system strong, so you’re less likely to catch a case of whatever is going when you’re exposed to it (hello, sneezing co-worker!). And if you do manage to get sick, you’ll recover faster. In other words, your cough or sniffles will last a few days rather than lingering for the next three months.
7. You might look better.
A recent Swedish study confirmed what most of your friends are too polite to tell you: When you don’t get enough sleep, you don’t look so great. When participants viewed images of people who were sleep-deprived or well rested, the sleep-deprived folks were rated as less attractive, less healthy, less approachable, and sadder.
During sleep, your body works to replace tired old cells with fresh new ones, helping your complexion to look more glowy than ghastly.
Lack of sleep can also contribute to puffy, darker eyelids, red eyes, and a paler complexion that practically screams, I’m running on fumes.
8. You can lower your risk for scary diseases.
Want to lower your chances for developing
chronic conditions like heart disease, kidney disease, high blood pressure, diabetes, and stroke? In addition to eating right and exercising, be vigilant about getting enough sleep.
While you snooze, your body is hard at work performing repairs on your heart, blood vessels, brain and other tissues that help keep chronic disease at bay. Skimp on sleep, and that nightly maintenance schedule starts to suffer. Eventually, your parts will start to wear out, setting the stage for major problems.
9. You won’t feel the need to hit the snooze button three times. (Well, maybe.)
If you just can’t stand getting out of your warm, cozy bed, no amount of sleep will make you the kind of person who bounds out of bed in the morning. But once you do get on a regular sleep schedule and maintain a well-rested baseline, waking up becomes much less challenging.
It’s a lot easier to deal with the morning when you’re feeling refreshed, and you may even find you don’t need an alarm at all when your body gets adequate rest. Seriously, go ahead and try it!
If falling asleep early doesn’t come easy for you, try using strategies like taking a warm bath or practicing guided relaxation near bedtime. Part of good sleep hygiene is keeping a regular pre-bed routine, as this helps mentally and physically prepare you for snoozing. Turning electronics off and keeping rooms cool are also smart moves.
Healthy Lifestyle and More.
New Year, Healthier You
New Year’s resolutions are a bit like babies: They’re fun to make but extremely difficult to maintain.
Each January, roughly one in three persons resolve to better themselves in some way. A much smaller percentage of people actually make good on those resolutions.
While about 75% of people stick to their goals for at least a week, less than half (46%) are still on target six months later.
It's hard to keep up the enthusiasm months after you've swept up the confetti, but it's not impossible. This year 2017, pick one of the following worthy resolutions, and stick with it. Here’s to your health!
Lose Weight
The fact that this is perennially among the most popular resolutions suggests just how difficult it is to commit to. But you can succeed if you don’t expect overnight success. "You want results yesterday, and desperation mode kicks in," says Olayinka Ajibola, CEO of Reindz Star Concepts (Owner of Kc Gym Centre & Fit4Life Live4Life Event). "Beware of the valley of quickie cures."
Also, plan for bumps in the road. Use a food journal to keep track of what you eat and have a support system in place. "Around week four to six...people become excuse mills," Olayinka says. "That’s why it’s important to have someone there on a regular basis to get you through those rough times."
Stay In Touch
It’s good for your health to reconnect with friends and family. Research suggests people with strong social ties live longer than those who don’t.
In fact, a lack of social bonds can damage your health as much as alcohol abuse and smoking, and even more than obesity and lack of exercise.
In a technology-fixated era, it’s never been easier to stay in touch—or rejuvenate your relationship—with friends and family, so fire up Facebook and follow up with in-person visits.
Quit Smoking
Fear that you’ve failed too many times to try again? Talk to any ex-smoker, and you’ll see that multiple attempts are often the path to success.
Try different methods to find out what works. And think of the cash you’ll save! (We know you know the ginormous health benefit.)
Save Money
Save money by making healthy lifestyle changes. Walk or ride your bike to work. (That means more money in your pocket and less air pollution.)
Cut back on gym membership costs by exercising at home. Many fitness programs on internet, download and workout with it.
Take stock of what you have in the fridge and make a grocery list. Aimless supermarket shopping can lead to poor choices for your diet and wallet.
Cut Your Stress
A little pressure now and again won’t kill us; in fact, short bouts of stress give us an energy boost. But if stress is chronic, it can increase your risk of—or worsen—insomnia , depression,
obesity, heart disease, and more.
Long work hours, little sleep, no exercise, poor diet, and not spending time with family and friends can contribute to stress, says Olayinka MD.
"Stress is an inevitable part of life," he says. "Relaxation, sleep, socializing, and taking vacations are all things we tell ourselves we deserve but don’t allow ourselves to have."
Volunteer
We tend to think our own bliss relies on bettering ourselves, but our happiness also increases when we help others.
And guess what? Happiness is good for your health. Other research suggests that positive emotions can make people more resilient and resourceful.
"Someone who makes this sort of resolution is likely to obtain a tremendous personal benefit in the happiness department".
Go Back To School
No matter how old you are, heading back to the classroom can help revamp your career, introduce you to new friends, and even boost your brainpower.
A 2007 study found that middle-age adults who had gone back to school (including night school) sometime in the previous quarter century had stronger memories and verbal skills than those who did not. What’s more, several studies have linked higher educational attainment to a decreased risk of Alzheimer’s disease.
"You are gaining a sense of accomplishment by gaining new knowledge, and you are out there meeting people and creating possibilities that were never there before," Olayinka says.
Cut Back On Alcohol
While much has been written about the health benefits of a small amount of alcohol, too much tippling is still the bigger problem. (In fact, binge drinking seems to be on the rise.)
Drinking alcohol in excess affects the brain’s neurotransmitters and can increase the risk of depression, memory loss, or even seizures.
Chronic heavy drinking boosts your risk of liver and heart disease, hypertension, stroke, and mental deterioration, and even cancers of the mouth, throat, liver, and breast.
Get More Sleep
You probably already know that a good night’s rest can do wonders for your mood—and
appearance. But sleep is more beneficial to your health than you might realize.
A lack of sleep has been linked to a greater risk of obesity and type 2 diabetes. And sleep is crucial for strengthening memories (a process called consolidation).
So take a nap—and don’t feel guilty about it.
Happy New Year
Happy 2017
This blog post was originally published on the Cancer Research UK science blog. It’s reposted here with minor edits by OLAYINKA Ajibola, C.E.O of Kc Gym & Fitness Centre.
‘Love handles’, ‘muffin top’, ‘beer belly’, ‘extra padding’, ‘cuddly bits’, ‘winter insulation’… We all have names for the squishy bits we keep meaning to lose – but apart from not fitting into our favorite jeans & wears, carrying too much weight isn’t actually doing any harm, is it?
Unfortunately, it is. But despite efforts to raise the profile of the link, public awareness remains stubbornly low. This is an urgent problem: the world is slowly drifting into an obesity crisis, with the condition already linked tonearly 500,000 cancer cases worldwide every year.
According to recent reports, public health experts predict that – shockingly – in the US obesity will soon overtake tobacco as the leading preventable cause of cancer.
So it’s clear that those spare pounds/weight aren’t a mere overflow parking lot for excess donuts.
But that raises a crucial question: how exactly does fat increase our risk of cancer?
While there are several plausible explanations, it’s an answer that researchers are still working hard to figure out. But first… just what is fat?
Fat isn’t just padding: it’s like another organ
Fat (also known as adipose tissue) has two main roles in the body.
Primarily it exists to store calories in the form of chemicals called lipids, which – when food was scarce would serve as a back-up energy store to keep us going. But nowadays many people consume more calories than they use up, leading to more of us becoming overweight or obese.
But the fat in your body also has a secondary function – it’s essentially a huge gland, sending out a constant stream of biological information and instructions that affect the rest of your body. This helps control processes like growth, metabolism and reproductive cycles.
But because of their ability to turn biological processes on and off, the signals produced by fat have a darker side when it comes to cancer.
This is especially true when people become overweight or obese – the point at which excess fat has a negative impact on health. Here are the three leading theories about how excess fat might lead to cancer, and the scientific evidence behind each one.
Infographic credit Cancer Research UK
1. The estrogen connection
One of the strongest links between obesity and cancer is an increased risk of breast and womb cancers in womenwho are overweight or obese after the menopause, and this relates to higher estrogen levels.
In pre-menopausal women, the ovaries are the main estrogen-producing cells. But fat cells can make estrogen too and, after the menopause, when the ovaries stop working, fat becomes the chief source of the hormone. And there is solid evidence showing that being obese leads to higher estrogen levels in women after the menopause.
Professor Martin Wiseman, a leading expert on diet, weight and cancer from the World Cancer Research Fund, is in no doubt that estrogen made by fat cells is a leading culprit in postmenopausal breast and womb cancer.
“The evidence that estrogen plays a central role in some cancers is black and white. Estrogen makes certain cells – like breast and womb cells – divide, so too much estrogen can encourage cells to keep dividing when they shouldn’t be. And uncontrolled cell division is fundamentally what cancer is.
“Large studies of women have shown a direct relationship between obesity, high estrogen levels and breast and womb cancers”, he explains, “and understanding this relationship has been critical in developing effective treatments – like tamoxifen andaromatase inhibitors – that work by cutting off estrogen.
“Furthermore, if women at high risk of breast cancer are given estrogen-blocking treatments, fewer go on to develop the disease. Cutting off estrogen can stop breast cancer developing.”
While the link to women’s cancers is stronger, there’s also data suggesting that obesity-related changes in sex hormones can play a role in men’s cancers too. There’s evidence that, while rare, breast cancer in men is linked to increased estrogen caused by excess body fat. Obesity is also linked to higher rates of aggressive prostate cancer, but it’s unclear if changes in estrogen from fat cells play a role, or whether it could be down to changes in testosterone, the male sex hormone.
2. Metabolic chaos
The chemical processes going on constantly throughout the body – collectively known as metabolism – are complicated and tightly controlled, relying on a finely tuned web of information flowing between cells and organs.
But the chemical signals produced by fat cells means that obesity can cause a major upset to this balance, and this is thought to be another way it makes cancer more likely.
One key hormone that acts as a master-controller of metabolism is insulin. It’s made by the pancreas and orchestrates how cells take up and process glucose from the blood.
But insulin’s instructions can be overridden by chemicals in your blood known as free fatty acids – the levels of which can be affected by eating a fatty meal, for example. This flips a switch in your liver and muscles, telling them to use this fat as fuel instead of glucose.
But it’s not just eating fatty food that increases free fatty acid levels in blood. Body fat, especially around the abdomen, can also release them – it’s the body’s way of using up fat stores. Excess body fat can lead to rising levels of free fatty acids, leaving cells increasingly resistant to the effects of insulin and unable to take up glucose properly.
“This can cause all kinds of problems,” Wiseman tells us. “Cells become resistant to insulin, so the pancreas makes more to try and compensate and bring blood glucose levels back down.”
And these long-term raised insulin levels could be another way being obese raises the risk of cancer, he says.
“Higher amounts of insulin have a knock-on effect of re-programming the levels of growth factors available to cells, and both insulin and these growth factors can become a danger when it comes to cancer. Growth factors are a green light signal for cells to divide.”
There’s also substantial laboratory evidence of a link: lots of data showing that as cancer cells react to both insulin and insulin-related growth factors, they become harder to kill, and divide more quickly.
“Large studies of peoples’ blood chemistry have also shown links between high glucose (even at levels below those needed for a diagnosis of diabetes) and the risk of several types of cancer,” Wiseman tells us.
Taken together, the evidence that disturbances in metabolism lead to cancers is compelling.
The big question is the degree to which it plays a role in the increased rates of cancer in obese people – and studies are ongoing to find this out.
3. Inflammation
As people become obese, and more fat cells build up in their tissues, specialized immune cells (called macrophages) are called to the scene, possibly to clear up dead and dying fat cells.
But as macrophages carry out their clean up job, they also release a potent cocktail of chemicals called cytokinesthat summon other cells to help them out. The number of macrophages in obese fatty tissue can be substantial – they can account for as many as four in 10 cells.
This ultimately creates a condition called chronic inflammation – and this is another way that obesity is thought to fuel the development of cancer. And it’s been shown that obese people tend to have higher levels of inflammatory cytokines in their blood.
Inflammation can be a double-edged sword – while it’s an essential part of our immune defenses, it can also aid and abet the growth and spread of cancer.
The evidence that inflammation is linked to cancer is damning. Many chronic inflammatory diseases (such aspancreatitis and Crohn’s disease) can increase a person’s risk of cancer. Andcancers caused by infections are also characterized by chronic inflammation.
Wiseman explains “the result of inflammation is a cocktail of signals that tell cells to divide, because after injury you need new cells for healing to occur.
“But the signals encouraging cell growth for healing can also support cancer cells dividing. In fact if we look at the genes that are turned on and off in inflamed tissue, it’s very similar to genetic changes we see in cancer cells.
“piriThere’s strong evidence that aspirin, a drug that reduces inflammation, prevents bowel cancer, or other anti-inflammatory drugs may also be beneficial when it comes to treating, and possibly preventing, other types of cancer.”
This doesn’t add up to concrete evidence of inflammation playing a role in cancer, but it certainly points a strong finger of accusation in its direction.
The long and short of it
There’s not a shadow of doubt that obesity is linked to cancer, but unraveling the biological reasons why is proving complicated.
Being obese affects lots of different aspects of our physiology – hormones, growth signals, and inflammation. It also affects different people in different ways; for example, not everyone who is obese will have abnormal metabolism or chronic inflammation.
To make matters more complicated still, estrogen, insulin, and inflammation are a convoluted tapestry of interwoven threads. None of them in isolation directly causes cancer, but in obesity they knit together to form a lethal fabric – dampening the delicate systems that balance our bodies with disastrous consequences.
And while it’s not simple to understand how the threads weave into the overall picture, researchers know that there’s potentially an opportunity to treat, or even prevent, cancer by developing drugs that override signals made by fat cells. For example, both metformin (a diabetes drug that affects insulin levels) and aspirin (which dampens down inflammation) are under investigation as possible anti-cancer drugs.
