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How to Recover Faster from Your Home Workout with Anti-Inflammatory Foods

Recover Faster from Your Home Workout witRecover Faster With Anti-Inflammatory Foods

Nutrition is a part of overall health, and a great way to recover faster from your home workout is with anti-inflammatory foods. Here is a brief overview of the benefits of eating anti-inflammatory foods before or after exercise, as well as a few examples of foods with anti-inflammatory properties. 

What are anti-inflammatory foods?

Anti-inflammatory foods are foods that have the ability to reduce or slow damage to your body caused by environmental factors, stress, and aging. Too much inflammation results in serious chronic diseases such as heart disease, liver disease, and diabetes. 

Anti-inflammatory foods are typically antioxidant-rich sources of nutrition. Olive oil, vegetables, fish, and green vegetables are great examples of anti-inflammatory foods. These are able to have a very positive impact on your overall health and well-being.

1. Anti-inflammatory foods slow aging

Research demonstrates that inflammation in the body is a major accelerant of aging. This is due to damage caused by radical oxygen species in the body. In all parts of the body, including even the eyes, reactive oxygen species are demonstrated to cause inflammation and aging. A study looking at the retina has discovered that reactive oxygen species cause damage to the retina over time.

These anti-inflammatory foods work by restoring antioxidant activity and other critical components of overall health. Free radicals cause damage to DNA and living cells through chemical interactions. Anti-inflammatory foods have Antioxidants that are able to absorb these damage-causing free radicals to prevent further damage.

2. Anti-inflammatory foods are a mood booster

A significant component of mood is nutrition, as there is a clear link between nutrition and improved mood. Your intestines have receptors for serotonin, a chemical that your body uses in order to regulate your mood. When anti-inflammatory foods are absorbed by the intestines, your body’s serotonin levels get a major boost. As added evidence of the benefits of anti-inflammatory foods, processed foods have the opposite effect.

3. Anti-inflammatory foods help your body heal faster

Anti-inflammatory foods are great for helping your body counteract the effects of chronic disease. Inflammation is the body’s response to being injured. Over time, too much inflammation is what causes chronic heart, brain, lung, and liver diseases. Because anti-inflammatory foods support the immune system, this means that your body is able to recover quickly from illnesses or even exercise. Furthermore, anti-inflammatory foods are able to lower cholesterol levels. 

As you know, exercise puts a lot of stress on the body. You are probably very familiar with the post-workout aches and pains that you may experience. The reason why you feel this way is because of the stress caused by exercise. Anti-inflammatory foods counteract these effects by reducing post-workout inflammation.

Citrus

Citrus fruits (Oranges, Limes, and Lemons) are a rich source of Vitamin C and other antioxidants. These vitamins are able to absorb the damage-causing free radicals. The Vitamin C found in citrus fruits is also critical to the functioning of your immune system. 

Leafy Green Vegetables

Leafy green vegetables are always a very rich source of antioxidants. Kale is a widely recognized source of antioxidants. It is packed with Vitamins A, C, and K as well as carotenoids. Leafy green vegetables are always a great source of nutrition as natural superfoods.

Spices

Turmeric is another common source of antioxidants. As a spice, it’s known for its powerful free-radical absorbing abilities. It has also been demonstrated to improve memory and overall cognitive health on top of its antioxidant benefits

Incorporating antioxidants into your diet is the best way to improve your health. If you’re looking for a way to improve your nutrition and recover quickly from exercise – add antioxidants to your diet!

October 9, 2023 by Health Tips obesity 0

How Can We Calculate BMI (body mass index) with Height and Weight

how can we measure bmi (body mass index) with height and weight

Curious on how we can calculate BMI (body mass index) with height and weight, as well as what it’s useful for? Body Mass Index (BMI) is a measurement which uses a person’s height and weight in order to determine the amount of body fat the person has. The idea is that a taller person that is heavier will have less body fat than a shorter person who is heavier.

Limitations of Using BMI – and How Can We Calculate BMI (body mass index) with Height and Weight

One of the most widely-known limitations of body mass index is that it does not take body composition into account. Suppose you have two people, one of them is named Jake and the other person is Ryan. Jake and Ryan are both 5 Feet, 8 Inches tall. However, Jake is heavier (at 190 pounds) than Ryan (at 170 pounds) although both have the same 30 inch waist size and height.  

The reason behind Jake’s heavier body weight is that he has a different body composition from Ryan with more lean muscle mass. Ryan’s BMI would be 24.9, while Jake’s BMI would be at nearly 29. BMI measurements would classify Ryan as being of a normal body weight, while Jake would be considered Overweight. However, the reality is that Jake has more muscle mass than Ryan which is not accounted for in BMI.

Furthermore, BMI does not adjust for other factors that create explainable differences between body weight and height. Age and Gender are often common contributing factors as to why two people of the same height and even similar body composition would have different BMI indexes based on weight.

How To Calculate BMI (body mass index) with height and weight

BMI Is relatively easy to calculate with a simple formula. If you’re in the US and you are measuring in inches and pounds, do the following:

  1. Multiply your weight in pounds by 703. If you weigh 170 pounds, 170 x 703 = 119510
  2. Using your height in inches (remember, 1 foot is 12 inches), find the square of this number by multiplying it by itself. If you are 5 feet, 8 inches tall, you would use the number 68 and multiply it by itself = 68 x 68 = 4624
  3. Divide the first number by the second, and you will get the number 25.84

Here’s how to interpret your BMI:

  • Less than 18.5 is considered underweight
  • 18.5 to 24.9 is normal weight
  • Overweight is 25 to 29.9
  • Obese is anything over 29.9

What Can It Be Used For?

BMI can be a great measurement which allows you to more accurately determine whether or not you’re overweight or obese. It’s not an entirely accurate measurement of your level of health and overall fitness, but it’s a great starting point. You may want to assess your BMI in combination with your body fat level to make a more accurate determination as to whether or not you’re at a healthy body weight.

Conclusion

Don’t rely on BMI by itself to determine whether or not you’re overweight. Use it in combination with self-assessments of your own health.

August 18, 2022 by Health Tips obesity Resources 0

My Body Mass Index Is 19.1. Is That Good?

My body mass index is 19.1. Is that good?

Your body mass index, or BMI, is a measure of your body fat based on your height and weight. A BMI of 19.1 falls within the “healthy” range — between 18.5 and 24.9 — meaning that you have a healthy amount of body fat.

However, keep in mind that BMI is not a perfect measure of health, as it does not take into account factors such as muscle mass or bone density.

If you are concerned about your health, talk to your doctor about other ways to assess your fitness level. Other measures of body fat, such as waist circumference, can give you a more accurate picture of your health. Having a BMI of 19.1 means that you have a healthy amount of body fat.

Remember, BMI is just one tool to help you assess your overall health. It’s not the be-all and end-all. If you have any concerns about your health, talk to your doctor. They can help you figure out what steps you need to take to stay healthy and fit.

How Do You Calculate BMI?

Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.

To calculate BMI, divide your weight in kilograms by your height in meters squared. You can also use our BMI calculator.

A BMI between 18.5 and 24.9 kg/m2 is considered healthy, 25 to 29.9 is considered overweight, and 30 or greater is considered obese.

BMI does not directly measure body fat but research has shown that it is a good indicator of body fatness for most people. However, there are some limitations to using BMI:

  • It may overestimate body fat in people who have a lot of muscle (such as athletes) or who are pregnant.
  • It may underestimate body fat in older adults and people who have lost muscle mass (such as those with a wasting disease).

How Do I Know If I Am Overweight Or Obese?

Your health care provider can measure your body fat directly, but this is usually done only in research settings.

More often, health care providers use BMI to estimate whether someone is overweight or obese. You can also calculate your own BMI using our BMI calculator.

  • Adults with a BMI of 30 or greater are considered obese.
  • Adults with a BMI of 25 to 29.9 are considered overweight.
  • Adults with a BMI of 18.5 to 24.9 are considered a healthy weight.

Children and teens have different definitions of overweight and obesity because they are growing and developing at different rates.

The Centers for Disease Control and Prevention (CDC) has a BMI calculator for children and teens that takes into account their age and gender.

What Are The Health Risks Of Being Overweight Or Obese?

Overweight and obesity increase your risk for many health conditions, including:

  • High blood pressure.
  • High cholesterol.
  • Type 2 diabetes.
  • Coronary artery disease (CAD).
  • Stroke.
  • Gallbladder disease.
  • Osteoarthritis (a breakdown of cartilage and bone within a joint).
  • Sleep apnea (when a person stops breathing for short periods during sleep) and respiratory problems.

Being overweight or obese also increases your risk of some cancers, including endometrial, breast, colon, gallbladder, kidney, ovarian, and pancreatic cancer.

What Is A Healthy BMI Score?

A healthy BMI score is between 20 and 25. A score below 20 indicates that you may be underweight; a score above 25 indicates that you may be overweight.

If your BMI is:

  • Below 18.5, you are considered underweight.
  • Between 18.5 and 24.9, you are considered a healthy weight.
  • Between 25 and 29.9, you are considered overweight.
  • Above 30, you are considered obese.
  • Above 40, you are considered morbidly obese.

If you are considered overweight or obese, it is important to speak to your GP about losing weight in a healthy way. They may be able to refer you to a dietitian or other healthcare professional for further help.

How Can I Maintain A Healthy Weight?

There are many factors that contribute to a person’s weight. Genetics, age, gender, metabolism, and lifestyle all play a role in how much a person weighs.

Maintaining a healthy weight is important for overall health and well-being. Being overweight or obese increases the risk for many chronic diseases, including heart disease, stroke, diabetes, and certain types of cancer.

There are several things you can do to maintain a healthy weight:

1. Eat a healthy diet. Focus on eating plenty of fruits, vegetables, whole grains, and lean protein. Avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.

2. Get regular exercise. Exercise not only helps you lose weight, but it also helps to keep your weight down. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

3. Avoid tobacco use. Tobacco products are not only harmful to your health, but they can also lead to weight gain. If you smoke, quitting is one of the best things you can do for your health.

4. Control stress levels. Stress can lead to unhealthy coping mechanisms, such as overeating or excessive drinking. Find healthy ways to manage stress, such as exercise, meditation, or time with friends and family.

5. Get enough sleep. Sleep deprivation can lead to weight gain by affecting hormones that regulate appetite and metabolism. Most adults need at least 7 hours of sleep per night.

Maintaining a healthy weight is important for overall health and well-being. There are several things you can do to maintain a healthy weight, including eating a healthy diet, getting regular exercise, avoiding tobacco use, controlling stress levels, and getting enough sleep. By taking these steps, you can improve your health and reduce your risk for chronic diseases.

Conclusion

While BMI is not the only indicator of health, it can be a helpful tool in assessing whether you may be at risk for health problems associated with being overweight or obese.

If your BMI falls into the “overweight” or “obese” categories, don’t panic, there are many things you can do to improve your health and maintain a healthy weight.

Start by making small changes to your diet and physical activity habits, and consult your doctor for advice on how to create an individualized plan that works best for you.

May 28, 2022 by Exercise Tips Health Tips obesity 0

US Obesity Epidemic – Why Is Obesity So Commonplace

Most likely, you are aware that obesity is a major problem in the US and even globally.

Obesity is a result of excess body fat. It leads to other serious health issues such as hypertension, heart disease and more.

Unfortunately, we often live sedentary lifestyles. This is also combined with high levels of stress that we encounter in our careers and day-to-day lives. The combination of these two factors lead us to consume too much food while getting not enough exercise.

Higher levels of stress trigger eating as a coping mechanism as this provides a quick release of feel good chemicals in the brain. With each dopamine release, a person is more likely to become addicted to this sensation caused by eating.

This is coupled with the fact that the unhealthiest foods are often the most affordable. Fast food restaurants can feed an entire family for very cheaply, while a healthier alternative is more or less not unaffordable.

The solution to avoiding obesity is simple:

  1. Get regular exercise that will help you burn fat
  2. Eat a balanced diet with a reasonable amount of calories
  3. Avoid cheap, low-quality foods

It’s really simple and easy to avoid the challenges of obesity! By taking a few basic measures, you’re able to overcome many of the common risks.

May 11, 2022 by Health Tips obesity 0