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What Lack of Sleep Does To Your Health

What a lack of sleep does to your healthOften times the hardest thing in life to attain is something that should come naturally. I’m talking about getting the correct amount of sleep each night. This is definitely the age of getting things done at a fast pace. This can be good for work or accomplishing a task, but the lack of sleep this causes can have a deadly effect on our lives.

In order to provide a better insight of the effects that too little or too much sleep may have, Swedish scientists conducted an experiment on 1463 men born in 1943. The main focus of the study was how sleep affects our cardiovascular health. The researchers performed physical exams on everyone involved. The men also filled out a form stating how much sleep they got each night, exercise routine and if they smoked or not. After the data was recorded, the men were divided into groups as follows, 5 or less hours of sleep, 6 hours of sleep, 7-8 hours of sleep and over 8 hours of sleep. 7-8 hours is considered the normal amount of sleep time. 21 years later the researchers visited with as many men who were still alive and recorded how many experienced stroke, heart failure or heart attacks. The men’s info showed that those who slept the least amount at age 50 were 2 times more likely to have a cardiovascular issue by age 71 versus those men who slept 7-8 hours. This showed true even with other risk and health factors taken into consideration. This study definitely shows that lack of sleep can and does have an impact on quality of life and life expectancy. This doesn’t mean that all people who don’t sleep enough will have heart problems but sleep is a huge factor that affects overall health. Adding a health booster such as Melatonin in a transdermal skin patch form can help relax your mind and body resulting in the much needed Zzzz’s your body needs.

The Many Health Benefits of Coconut Oil

Benefits of coconut oilMany different options are available for the type of oil or fat you should cook with. From lard to olive oil and one of the most talked about, coconut oil.

Common sense tells us to use any oils in small amounts, but is coconut oil the answer? For years many fitness and health experts have claimed the many benefits of using coconut oil for everything from cooking to face cream. The positive spin put on coconut oil is because of its equal fat content and Medium-Chain-Triglycerides (MCT’s). Coconut oil is just the oil taken from the meat of the coconut. This type of oil is used mostly for high heat cooking, but can be used in any drink or just a plain spoonful. Coconut oil has been proven to be full of MCT’s which is a type of fatty acid that the body absorbs very quickly resulting in a great energy boost of fuel for exercise or fitness. Many studies have also shown that coconut oil boosts hunger-regulating hormones in the body resulting in a “full”feeling. This in turn would help people feel less hungry and consume fewer calories from snacking throughout the day.

The recent studies focusing on the health effects from coconut oil differ slightly. Since coconut oil contains a lot of saturated fats, which has shown to raise LDL”bad” cholesterol, using the oil in moderation is suggested. Each tablespoon of coconut oil contains 117 calories. This is the main reason to keep consumption at 1 tablespoon per day for health benefits.

Using this oil is a great alternative to other oils, but it is far from the “cure all” it has been pumped up to be. Adding coconut oil to a sensible diet and exercise plan can help keep you from over-snacking and possibly give you that little energy boost you need.

Benefits of Wearing a Lifting Belt

Benefits of a wearing a belt while liftingHow many times have you gone to the gym and seen people wearing a belt while lifting weights? Some wear them while doing heavy lifts such as squats and dead lifts. Others seem to wear them around all of the time. With all of the questions and confusion about this simple piece of equipment, here is a brief explanation of what, when, how and why about the lifting belt.

First of all the lifting belt can be made of leather, canvas or a synthetic material with a buckle or clasp to tighten. They also range from a couple inches wide to 6+ inches. A weightlifting belt does have its place and uses in the gym. They help to create more intra abdominal pressure which helps to stabilize your spine as you lift heavy weights. With such lifts mentioned before, squats and dead lifts with a weight of 85 percent of your one rep max. Spine stability is the number one health aspect to having and maintaining a strong spine, since stability supports muscles and protects joints and discs while limiting injury.

Whether using a weight belt or not, learning to control breathing and creating intra-abdominal pressure is the first step to protecting the spine. Once you decide to use a belt, fit and size is very important. The belt should fit tight enough so no fingers can fit between the belt and you, but you should be able to inhale fully. Fit the belt 1-2 inches above the hips. The belt should cover as much stomach and spine muscles as possible. If you are still having pain problems, check your technique. No piece of equipment can make up for posture, or lifting form. Using common sense while in the gym is key as well. Just because the other guy is lifting a ton doesn’t mean you must as well. Adding supplemental health boosters such as transdermal skin patches can also ensure your body is getting the right fuel to stay healthy while in the gym or in everyday life.

Tips For Burning Belly Fat

Burning belly fatIt’s common knowledge that men add some extra weight around their waistline as the years progress. When we are kids running around playing or riding our bikes kept us in pretty good condition. However, as we age real life issues take our time and possibly our slim waist and stomach. In the last 50 years he average weight of a man has increased by 24 pounds. This is the weight of 2 Thanksgiving turkeys. Fortunately this doesn’t have to be the final result. Over the years hundreds of exercises and diets have been used to fight the fat and give you that athletic youthful look. This isn’t rocket science but it may take some trial and error and research to find the formula that works best for you. If this is the problem and eliminating those love handles is the solution, here are a few ways to kick start your belly fat reduction.

  1. Consume more quality protein.

You are what you eat has been proven to be true. Eating at least 1 gram of protein per pound of body weight will help burn fat and pack on quality muscle.

  1. Exercise standing.

Exercise is an obvious fix but try standing while working out. This can burn up to 30 percent more calories than the same movement seated.

  1. Reduce carb intake.

Reducing your carbohydrate intake to only 8 percent of your daily diet can help you lose up to 7 pounds of fat in six weeks while gaining muscle.

  1. Don’t skip meals

Star your day off with a good breakfast to help avoid the mid morning crash. Good food will burn more calories and give you energy.

These few steps will certainly help slim down that waistline and show off those abs. If extra help is needed, adding a transdermal skin patch to boost fat burning can give you that jumpstart you need to keep you on the less fat track of healthy living.

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