How to Change a Diaper

Taking care of a baby is hard work, and for mommies and daddies, one of the most detested, but unavoidable tasks is changing diapers. Always making sure your child has a clean diaper over his bottom assures you that he or she is free from diaper rash and other infections. Here’s how to do it.

What You’ll Need:

• Clean diaper
• Baby, wash cloths or cotton balls
• Baby wipes
• Plastic bag or trash can
• Clean water in a basin (if you’re not using wipes)
• Changing table or any flat surface
• Towel
• Ointment or cream (if you see diaper rash)

Procedure:

1. Prepare everything you need. Get the new diaper ready, as well as the cleaning material you’re using. Put them somewhere beside your changing table, or on the flat surface where you’ll be changing your infant.
2. Lay down your child on the changing table, and put a clean towel underneath him. This will make your child more comfortable, and also catch any soil that falls off from the diaper. If the table has safety straps, use them. Once you’ve laid down your child, don’t step away from the table. Remove clothes that impedes diaper changing.
3. Unfasten the soiled diaper’s tabs, raising your child’s bottom, by grasping his ankles and lifting gently. If there’s only urine, you can just take the diaper away, but if it’s feces, you can use the diaper’s upper half to sweep the soil from your baby’s buttocks, down towards the lower half of the diaper. Slide the diaper away, putting it nearby.
4. Still holding your child’s ankles up, wipe his genitals and buttocks with baby wipes, cleaning him. If you don’t have wipes, use a washcloth or cotton balls (this works for very young infants).You’ll need to use a few baby wipes for this. Put the soiled wipes on top of the dirty diaper you’ve removed.
5. One reminder: wipe from front to back, to avoid infections, especially if your baby’s female.
6. Fold the dirty diaper using your free hand, keeping the soil and the dirtied cleaning materials inside. Use the tabs to seal it closed.
7. Slide a fresh, new diaper under your child’s bottom. The tabs should be on the portion that’s under your child’s bottom. Check where the colorful markings are; these go in front.
8. If your child has diaper rash, apply ointment or cream all over the affected areas.
9. Secure the new diaper by pulling up the front over his belly, then bringing the tabs around and in front, over the fastening surface. Make sure it’s not too tight, or your child will have trouble breathing or moving around. The diaper ruffles should also be out and around the legs, so there won’t be leaks.
10. Pick up your baby and put him in a safe place, such as his crib or playpen. Put the dirty diaper in a plastic bag, seal, then throw into your trash can.
11. Wash your hands thoroughly wit anti-bacterial soap and water, before playing with your baby again.

A Few Reminders:

• Don’t leave your child unattended on the changing surface, or he might squirm and fall off.
• Exposure to open air often makes male babies urinate, so to avoid getting sprayed, use a towel or cloth.
• Don’t feed your child while changing his diaper, to avoid choking.
• Make sure you know how to differentiate diaper rash from yeast infection, Yeast infection looks like bright red, freckle-like dots that are either touching or grouped. Diaper rash looks like sunburn red.
• If your child has a yeast infection, take him to your pediatrician.

Changing a diaper can be more difficult than it looks, but with these steps to guide you, you’ll do fine. It’s an icky task, but as loving parents, you have to do it!

How to Care for Your Nose

Your nose is arguably  one of the most low-maintenance among your body organs. While the term “keeping your nose clean” means staying out of trouble, you don’t actually have to do anything to keep your nose clean. It keeps itself clean, which makes us prone to forget about it for a while. However, there are some things we should and shouldn’t do when it comes to dealing with our noses. Here’s how.

1. Drink the recommended amount of water. Water helps the production of mucus in our noses, mucus which helps prevent the entry of dirt and other unwanted entities in our nose.
2. Don’t rub, pick, stuff or sniff too hard. These actions can cause injury to our noses, and a wounded nose can take a long time to recover. Remember, our noses have mucus, so interior wounds may not dry up to heal too quickly. That said, you should also avoid sniffing or snorting anything up in your nose, as this could cause abrasion in the interior of your nose and the substance itself can cause you to breathe with more difficulty.
3. If you’re dealing with boogers, the best way to remove them is when you are taking a bath or if you just went swimming. They would be easily dislodged when moistened or wet. Blow your nose gently, one nostril at a time, into a handkerchief or a piece of clean tissue.
4. Take good care of yourself. Remember, the common cold has no cure. When left unchecked, the common cold can exacerbate problems like asthma and sinusitis. Eat right and make sure that you include vitamin C and zinc into your diet.
5. When you do get sick with colds try to cure it first with natural means, like bed rest, drinking warm water and eating right.
6. If you have allergic rhinitis, try to pinpoint what your allergens are. Basic treatment includes nasal sprays and anti-histamine tablets. However, building your immune system is another way to ensure that your allergic rhinitis doesn’t pay you a visit too often.
7. Nasal polyps are those round-shaped swelling in the interior of your nose. Nasal sprays can be used to shrink them, but minor surgery can help get rid of them for a longer period of time.

How to Care for Your Mouth

Oral health typically means the health of your mouth and teeth together, but many people seem to forget that mouth health is as equally important as teeth health. Here’s how you can keep your oral health in top shape. Read on for more.

1. When you brush your teeth, you should also be cleaning your mouth. Brush your teeth at least twice a day. A fluoride toothpaste paired with a soft bristle brush should do the trick. Brush your gums gently in circular motions the same way you do with your teeth. Brush your tongue too, because it also needs to be regularly cleaned. Rinse thoroughly.
2. Replace your toothbrush every three months.
3. Drink vitamin C. Vitamin C strengthens your gums and prevents gum diseases like scurvy. That said, an overall healthy diet helps a lot, too.
4. Floss your teeth at least once a day. This also helps keep your gums healthy. Rinse your mouth after flossing, too.
5. Visiting the dentist twice a year for checkup is not just good for your teeth, they’re good for your gums and your mouth too. If you notice problems like too-red or bleeding gums, loose teeth, sensitivity to hot and cold food, inform your dentist immediately.
6. The production of saliva in your mouth is an important part in your mouth’s health. Certain medication, diseases and even old age can lead to dry mouths. Dry mouths can hasten teeth infection and tooth decay. If you are experiencing dry mouth, inform your dentist immediately. Try to discern what’s causing this. In the meantime, drink more water to make sure that your mucus glands have something to produce mucus with.
7. When you’ve just received mouth surgery, make sure that you follow your dentist’s instructions when healing.
8. Mouth ulcers can sound and feel alarming, but you can use medicine to clear them up. Just keep in mind that they’re usually a sign of a lack of vitamin C, so take more if you notice them popping up a lot.

How to Care for Your Immune System

Your immune system is important in keeping you healthy, helping you recover from disease and preventing disease from ever affecting you in the first place. The immune system constantly fights viruses, bacteria and parasites. No one can survive without a fully functional and strong immune system, so it’s important that we all take good care of ours. Here are the ways you can take care of your immune system and ultimately, yourself.

Eat Food Rich in Antioxidants!

Antioxidants are molecules capable of slowing down the  breakdown or degradation of your body’s cells, which are caused by oxidants. This means that antioxidants prevent and fight the cause of disease, as oxidants also cause a chain reaction, creating free radicals that damage tissue in different parts of the body. The effects are varied such as wrinkles, cataracts, arthritis and even Alzheimer’s. Free radicals can also cause the plaque that blocks arteries and causes strokes and heart attacks.

A few foods rich in antioxidants are:

• Whole grains
• Bread
• Fresh vegetables (such as pumpkins and green peppers)
• Fruits (such as cantaloupe)
• Vegetable oils (such as corn or sunflower oil)

De-Stress

You how what they say that a stressful lifestyle ages you? There is some basis to that observation, as stress actually triggers the overproduction of neurochemicals that lowers your immunity functions. Constant and chronic stress translates to heart disease, diabetes and asthma in your body.

There are many ways for you to de-stress, such as learning yoga, Pilates, meditation, exercise or walking. Doing physical activities not only help you get rid of stress, but also provides you with exercise.

It’s also important that you get an adequate amount of sleep at night to give your body a chance to recover and repair itself.

Eat a Healthy Diet

Salty, fatty, overly sweet and greasy food may taste great on your tongue, but your tongue may be the only one appreciating junk food. Gorging on junk food not only denies your body of nutrients that help make your body stronger, but will also break down your body’s immunity even further.

Fatty food introduces fat to the body, which in turn suppresses the immune system, and even confuses white blood cells from recognizing foreign entities in your body that cause disease.

Make sure to get enough vitamins and minerals. Here are some of the daily keys to a balanced diet.

• 200 mg of Vitamin E
• 15 to 20 mg of zinc is recommended for men, while 12 to 18 mg of zinc is recommended for women
• minerals like magnesium, iron and copper, which you all can get from vegetables and whole grains. Poultry and meat are also good sources, but keep in mind that meat also contains a lot of fat, so eat it in moderate amounts.

Regular Exercise

Regular exercise will not only help you burn unwanted fat from your body, but will also help build the body’s own antioxidant system and help reduce stress. You don’t have to be a gym bunny. Moderate exercise four times a week will be enough to keep you healthy.

Avoid Drugs, Smoking and Alcohol

Drugs, smoking and too much alcohol are considered pollutants in your body that cause your cells to break down and degenerate, making you more prone to diseases such as cancer and stroke.

On the same note, try to expose yourself to clean air every now and then by visiting a park or going to a nature reserve. Your body will surely appreciate a pollutant-free day.

Live a good long life with a healthy and strong immune system. Remember: Health is wealth!

How to Care for Your Eyes

It goes without saying that our eyes and eyesight are important. They help us experience the world visually, from the colors of nature to the faces of loved ones. We need to take care of our eyes to be able to use them for a very long time. Here’s how to care for your eyes.

1. A healthy diet ensures that your eyes have the right nutrients to keep it functioning at its best. Food rich in beta carotene, vitamin A, vitamin C and carotenoids should be sought out. Carrots, sweet potatoes, squash and other naturally bright-colored food, as our parents say, are good for the eyes. Food like berries are rich in antioxidants, which also help prevent the deterioration of your eyes.
2. Protect your eyes from UV radiation. If you have to go out in full sunlight, make sure that your eyes are protected by using sunglasses. That said, you should also avoid looking straight at the sun, even during an eclipse.
3. Avoid straining your eyes by taking breaks between watching TV or using the computer. Have an anti-glare filter installed on your computer screen.
4. Don’t rub your eyes if they feel irritated. Avoid touching your eyes with your hands as it can cause infection in your eyes. If your eyes do feel irritated, use very mild eye drops instead. However, even eye drops should be used sparingly. Too much use of it can make it worse, either making your eyes too sensitive or rendering the eye drops ineffective in the long run.
5. Don’t wear contact lenses any longer than 12 hours.
6. Eye problems can arise due to genetics. If you have a history of eye problems in your family, once you start having difficulties in seeing, see an ophthalmologist immediately to have your problem addressed.
7. When doing an activity like sports or household chores, make sure that you wear a form of eye protection, like safety goggles or even a full face mask. Activities like these can pose a danger to your eyes should you fall into some kind of accident.
8. Don’t watch television or use the computer in the dark. Do not read in dim light. This will help prevent your eyes from getting strained.
9. Exercise your eyes by taking breaks from staring at one thing for too long. Healthy sleeping hours also help your eyes recover from strain.
10. If you feel like you have an eye problem that’s caused by bacteria or an infection, see an ophthalmologist immediately.

How to Care for Your Ears

Our ears are very important in our day to day living, but we tend to forget to take good care of them. Make sure that you hear the world clearly by taking good care of your ears. Here’s how.

1. Protect your ears from loud noises. A lot of us are exposed to loud noises that are potentially damaging to our ears. We may come to expect loud noises from certain environments (like a rock concert) but it doesn’t make it any less bad for your ears. If you are going to very noisy environment, bring ear plugs or in the case of industrial noise, make sure that you are provided the proper gear to protect your ears. If you live or work in a noisy environment, make sure that you have your ears checked at least annually.
2. If you like listening to music on your iPod or any mp3 player, make sure that you limit the time you do listen to it. Make sure that the volume is not too loud that other people sitting beside you can start hearing it. Try to listen to music or movies using conventional speakers instead in a moderate volume.
3. When swimming, make sure that your ears are protected from swimmer’s ear. Ear plugs are really helpful in preventing water and subsequently, bacteria, from entering your ear and potentially causing an ear infection.
4. There’s a saying that states that nothing smaller than your elbow should attempt to enter your ear canal. Your ear may feel itchy or irritated sometimes, but don’t try using even cotton swabs to clean too deeply. Cotton swabs and other tools may cause injury in your ears and even push earwax deeper into the canal if used too deeply. Only clean your ears on the shallow part of the canal. If you want your ears cleaned more deeply, make sure that you have an EENT do it for you correctly.
5. Don’t try treating ear infections on your own. Have them treated by a professional, and make sure that you follow instructions on medication and treatment properly. The same applies for genetic ear disorders.
6. Don’t blow your nose too hard, as this may cause damage in your ears. When blowing your nose, do it one nostril at a time, and do it gently.

How to Calm Your Mind

Feeling nervous about something? Don’t be. Nervousness usually gets in the way of facing a situation. Instead of investing your energies into getting a job done, nervousness can take your focus away from what needs to be accomplished. Done regularly, you can do this to lessen your anxieties and stress. Here are the different ways you can calm your mind.

Adopt a Mantra

If you have a tendency to let your thoughts wander to counterproductive thinking, adopt a mantra of your own. It just has to be short and simple. Simply repeat saying “Be positive” and focusing on what you need to do will help you banish anxious thoughts and help you maintain a calmer outlook.

Meditate

The art of meditation is something that is continuously practiced and perfected by individuals from all walks of life. You can do it by setting aside 30 minutes of early morning and finding a quiet spot where you can sit down. Clear your head of thoughts, or recite your chosen mantra. Focus on the silence, listen to your own breathing. It’s not going to be easy the first time around, but you’ll get more used to it once you start making it part of your daily habit.

Let go of thoughts about past and future, and focus on the present. Feel your very presence in the moment, your feet on the floor, your weight on the chair. Focus on your breathing, the sounds and the sights around you. Listen to what all your senses are telling you as one unified whole. Hold that focus.

Hold your vision downwards, and take in everything, without jumping from one thing to the next.

If you ever find yourself wandering off when meditating, don’t berate yourself nor force yourself back into the state of calm. Simply reroute your thoughts back to where they should be.

Assume a Calming Pose

Your body and mind have an effect on each other, and assuming a calming pose will also help you reach a calmer state of mind. This is called the Child’s Pose. To do the Child’s Pose, you must:

1. Sit on your heels with your knees slightly together. This is best done on a yoga mat.
2. Slowly and gently bend forward until your head touches the ground. You can use a pillow to be more comfortable.
3. Let your arms rest limply on both sides, with your palms facing upward.
4. Close your eyes and focus on your breathing. Let your tension and anxieties dissolve.
5. Inhale slowly and imagine gently pressing your belly against your thighs as you do so.
6. Imagine your stress leaving your body.

Listen to Calming Music

Upload some calming music or nature sounds in your iPod or any mp3 player. Whenever you’re having anxieties, take a time out and listen to the music. It should soothe your troubled thoughts in no time.

How to Calculate Your Pregnancy

For some women, pregnancy may come as a surprise and for others, something they’ve been hoping for. Either way, once you’ve confirmed your pregnancy, it’s important to be able to know your estimated due date. Knowing when you’re due will allow you to prepare for the baby’s birth and pace yourself accordingly.

There are two ways for you to calculate your due date: You can either base it on the date of conception (if you can recall the specific date) or on the date of the first day of your last menstruation cycle. While these can be fairly accurate when calculating when you’re going to give birth, keep in mind that only 20% of women actually give birth on their estimated due date. In reality 80% of babies are born within ten days of their due date, hence, physicians usually use the estimated due date as the prescribed time when the expectant mother is to enter into confinement in preparation for childbirth.

Calculation Option 1: Last Menstrual Period

Keeping note of your menstrual cycles is especially useful for women who want to get pregnant, as you will be more aware when your ovulation period, also known as the period when you are most fertile.

The average length of time for pregnancy is 40 weeks or 280 days. Starting from the first day of the last normal menstruation cycle you had, count onwards until the 40th week. Add in the one week for your menstruation period to end.

For example, your last menstruation started on January 1st. your estimated due date would be October 8 of the same year, following 280 days. How? You add seven days to the first date (January 1) and you’ll end up with January 8, in consideration of your menstrual cycle. A normal pregnancy will entail a gestation period of nine months, so add nine months to your January 8 and you end up with October 8 as your estimated due date.

Calculation Option 2: Date of Conception

Usually women do not know the exact date of conception, but if you are lucky enough to know, you may end up with a more accurate due date.

Women typically have a 266-day gestation period, which translates into 38 weeks. Check your calendar and count off from the first week onwards. So if your date of conception was on the first of January 2009, your estimated due date would be on September 24, 2009.

Premature and Post term Births

Premature births refer to deliveries that happen too early, usually under the normal gestation period. There is no specific reason on what causes a premature delivery, but they are often associated with:

• Multiple pregnancies, or bearing twins, triplets or more
• Tobacco use
• An abnormally-shaped uterus, which may cause difficulty in childbirth
• Placental abruption, the placenta being the fetus’ way of obtaining nutrients from its mother
• Severe infections or high fever in the mother
• Untreated disease of the thyroid gland in the mother
• High blood pressure in the mother
• Diabetes in the mother
• Kidney disease in the mother

The cause of post term pregnancy, or indeed the factors that influence a late childbirth, is largely unknown. Most cases of post term pregnancy are inaccurate due dates, probably stemming from mothers not being able to state when their last menstruation started or their conception date correctly.

While post term pregnancy poses no risk to the mother, the fetus is in danger of losing nutrients and oxygen as the placenta weakens its ability to transmit these successfully to the fetus. There is also a chance that the babies may inhale their own fecal matter mixed in the amniotic tissue which may result in severe pneumonia. Post term babies will not have the typical appearance of a newborn, as they are likely to have cracked skin, long nails, long hair and even fat tissue under the skin.

Knowing your due date will help you monitor your baby’s development more accurately and tend to its needs accordingly. The sooner you know your estimated due date, the better.

How to Calculate Your Heart Rate

The heart rate reflects your current state of health, more specifically, it shows your fitness level and at some point, your metabolic rate. It is only a rough estimate, but it gives you a clear view if you need to apply a mor focused fitness regimen. However, calculating the heart rate is not enough. For it to be effective, you should also get your targeted heart rate, so you’ll know what to aim for.

The Pulse Factor

Before arriving at your heart rate, you need to obtain your pulse count for one minute, three different times. You can do it at three different times of the day, but ideally, you should collect it when your body is subjected to the same conditions. Most people do it three consecutive mornings right after waking up, which you can also apply in calculating yours.

Average Heart Rate

The average heart rate is an estimate of your actual heart rate and is matched against the ideal or target rate. You must collect your pulse count for a minute, add them up, then divide them by three. The result is your average heart rate. For instance, you gather an 80 for the initial measurement, a 79 in the next, and an 81 in the third. You must total them, so you’ll arrive at 240. The sum must be divided by three, which means your average heart rate is 80.

Target Heart Rate

The target heart rate, as its name suggests, is what people aim for after getting their average heart rates. It reflects a person’s ideal fitness level, however it isn’t completely accurate, since it is just an estimate.

To get the targeted heart rate, you must, first, get the maximum heart rate (MHR). Subtract your age from 220. The result is your maximum heart rate. Once done, subtract your average heart rate from MHR, which gives you your Heart Rate Reserve (HRR). Multiply HRR with 0.60 then take down the result. Multiply HRR with 0.80. Once you have both values, add them up then divide the sum by two. You’ll arrive at your Target Heart Rate.

Good Health Over the Target Heart Rate

Don’t be alarmed when you see a large difference between the average heart rate and the target heart rate. It just means, you need to exercise more, so your metabolic rate will improve. Reaching the target rate isn’t really necessary. The point is, you should often feel light, active, and happy each time, since they are clear signs of good health.

How to Calculate Your BMI

For many people, weight control is all about looking fit and trim. Weight loss, though, isn’t as simple as having an hourglass figure or having no fat at all. Weight loss has as much to do with crunching numbers as it does with calories. To get the right weight for your body type, you have to calculate your body mass index (BMI) before committing yourself to a weight loss or exercise program.

What is the Body Mass Index?

Body mass index (BMI) is the ratio between your height and weight. It is also known as the Quetelet index. It is a useful way to determine ideal body weight depending on a person’s height. BMI is a simple way of knowing whether or not a person is underweight, obese, or falls within the normal and acceptable weight range for a given height. Body mass indexes are useful for:

• Diet plans. If you plan to shed pounds through dieting or to build mass through a specialized diet, your ideal BMI can help you choose a diet plan for yourself.
• Exercise programs. Exercise can also help you manage your weight. The BMI is useful if you want to design an exercise plan.
• Social applications. Weight control is an important social issue. BMI is often used by health agencies to determine the overall weight of a population.

Calculating the BMI

BMI is a ratio expression, which means that it can be derived through a simple process of division. The BMI value can be calculated either through metric units or through English units. To derive your BMI value, prepare the following:

• Tape measure or body height scale
• Weighing scale
• Calculator or scrap paper
• BMI chart

Instructions

1. Get the values of your weight and height. Make sure that you’re using the right unit values. When using pounds for weight, use inches or feet for height. When using meters for height, use kilograms for weight.
2. Divide the weight by the square of the height.
3. When using English or US measuring values, multiply the weight by a value before dividing it by the square of the height. For inches, multiply the weight by 703. For feet, multiply the weight by 4.88.

Body Mass Ranges

BMI can be expressed either as BMI range or BMI prime. BMI range is a value of the BMI result noted in kilograms per square meter. BMI prime is a range of values that results from the ratio between the actual BMI value, and the upper limit BMI value. For most BMI charts, the upper limit is set at 25.

Results of the BMI depend on the relationship or ratio of height and weight. Over the years, many categories have been included in the BMI chart to accommodate varying degrees of obesity. There are 10 different categories in a typical BMI chart:

• Severely underweight: BMI value of 16.5 kg/m2 or less, BMI prime of less than 0.66
• Underweight: BMI value between 16.5 and 18.5, BMI prime between 0.66 and 0.74
• Normal: BMI value between 18.5 to 25, BMI prime between 0.74 to 1.00
• Overweight: BMI value between 25 to 30, BMI prime between 1.0 to 1.2
• Class I obese: BMI value between 30 to 35, BMI prime between 1.2 to 1.4
• Class II obese: BMI value between 35 to 40, BMI prime between 1.4 to 1.6
• Severely obese: BMI value between 40 to 45, BMI prime between 1.6 to 1.8
• Morbidly obese: BMI value between 45 to 50, BMI prime between 1.8 to 2.0
• Super obese: BMI value between 50 to 60, BMI prime between 2.0 to 2.4
• Hyper obese: BMI value above 60, BMI prime above 2.4

Keep in mind that BMI can only determine the ratio of your height to your weight, and does not count other factors like bone mass and muscle mass. Think of the body mass index as one of the many useful tools that you can use to lose excess weight, and keep a fit, trim, and healthy lifestyle.

How to Burn Calories Quickly

A calorie is a metric unit of energy now used to refer to energy that we get from food. Every activity we do, from conscious actions like walking or talking, to unconscious actions like breathing and our hearts beating, are all powered mainly by calories.

So why all the fuss about calories? When we burn less calories than we actually have in our body, the unspent energy gets stored up as fat. For those who want to lose weight, this means that one either has to eat less calories than what their body burns up or exercise more to make sure more calories are burned.

Here are some ways to help you burn calories faster.

Exercise

Exercise teamed with your daily activities should help you burn your calories faster. Aerobic exercise like brisk walking, jogging, cycling, jump rope boxing and dancing will burn calories faster than you would any other time of the day and its effects would persist even later on.

Cardio exercises like the ones mentioned above, are even better paired with strength and weight training. Muscle exercises also help burn calories faster, more than other body tissues.

Exercise need not be restricted to visits to the gym. Gardening, taking the stairs and doing the chores will all contribute with both cardio exercises and weight training.

Spread Out Your Meals

Instead of eating three big meals in a day, spread out your meals into six smaller-sized portions. Not only will this help with your blood sugar levels, but it will also help your body burn the calories that come with the meals more efficiently.

Improve Your After-Meal Burn

After meal burn is the term used for the calorie burn your body produces right after you eat. The after meal burn can take up at least 200 calories per meal. If improved upon, your after meal burn can even burn more calories.

To encourage a bigger after meal burn, eat more vegetables and lay off the meat and dairy products. Studies have shown that fibrous fruit, vegetables, complex carbohydrates and low-fat meat generate a bigger after meal burn. Vegetarians in fact have been shown to have a bigger after meal burn than their normal meat-eating counterparts.

Don’t Starve Yourself

Metabolism is a key element in burning calories. A fast metabolism means that your body burns up calories faster. Starving yourself or eating less calories than you should slows down your metabolism and signals to your brain to store up more fat to survive. Eat smartly and moderately, and you’ll be fine.

A combination of exercise, spreading out your meals and improving your after meal burn will give you an edge against those who wish to lose weight. You don’t need to resort to fad diets or eating disorders after this!

How to Build Stamina

Your body can certainly take a beating once you get too immersed in your workaday world. Your body may be dragged into all kinds of discomfort especially if you stay in the office for too long or if you exhaust yourself in sports or any other physical activities.

Stamina level may differ from one person to another depending on the state of body and other factors such as age, sex, current ailments or injuries. If you lack stamina, it is a cinch that you will feel lethargic and fatigued. Stamina decreases as you get older so it is important to take the necessary steps to increase your endurance. Here are some amazing ways on how you can build your stamina:

Running

One of the most common methods used to improve cardiovascular health and stamina is running. Set an achievable distance at first and try to jog early in the morning. You can increase the speed and distance as you progress. Invite a couple of friends for a morning jog. You can even ask your special someone to walk your pet dog on weekends while you do your rounds.

Weight training

You can build your stamina by lifting weights. It is usually advised that you get a trainor if you are a newbie but if you are already a regular gym member, feel free to use free weights, weight machines and even your own weight in sculpting your muscles while drastically increasing your stamina.

Swimming

Jumping into the water like Michael Phelps will greatly increase your stamina since each and every muscle in your body gets exercised and toned up.

Yoga

Stay fit and take your endurance to a new level by practicing yoga. Bikram for instance is a type of yoga that can provide an intense cardiovascular workout. You will be asked to stay in a room that is 110 degrees while being instructed to do 27 postures and stretches that will surely test your pain tolerance. Once you get used to it though, you will be able to hit your goals and build more stamina.

Hiking

By exploring the great outdoors, you will not only be able to build muscles and do some cardio, you will also be surrounded with oxygen-giving trees that can be vital in the improvement of your stamina. You should be prepared though since this activity can really be exhausting and can require lots of power and energy since you will also be carrying heavy camping equipment.

Pilates

If you want to focus on strengthening the core of your body, you might as well try pilates. This type of exercise focuses on the lower back and stomach and works in improving posture and body alignment. This may prove to be a grueling physical activity but it will surely provide less stress on joints and tendons while building your stamina.

Sleeping softly

Aim to sleep for at least seven to eight hours each night. Relaxation is important since your body needs to do some very crucial restorative work. You can also do some breathing exercises or get a 30-minute nap to rest both your brain and body.

Make love

Having sex is one of the best ways to pamper your body and increase stamina. Start cuddling your loved one today and prolong not just your life but also your stamina.

You can easily measure your overall wellness by keeping track of your stamina. Try these exercises and be the envy of your officemates as you regularly take that flight of stairs with confidence instead of the elevator!

How to Build Health

Our health is an important and prevailing aspect of our lives. Without good health we can’t hope to have a normal or even a fully functional life. Take care of yourself by taking care of your health. Read on to learn how to build up good health.

Balanced Diet

We learn about the basic food groups and the different types of food at an early age, but we rarely put much thought into them once we get older. Determine the number of calories that you need vis-à-vis your body weight.

Eat more fruits and vegetables, whole grain, bread and legumes, and try to avoid fatty, sugary and salty food. Try to look for the low-fat alternatives or even substitutes for your favorite, but unhealthy food. What you put in your mouth and stomach has an effect on you long after you’ve forgotten about eating it.

Exercise

Exercising is a top item in many people’s New Year’s resolutions, but many exercise routines end up unused until the year ends again. Exercising does not have to be a big production number as some people might think. You can make small decisions like taking the stairs instead of an escalator or elevator. You can walk to your destination instead of using a car. Putting aside even 30 minutes of your time to do simple exercises like walking or even doing a rigorous round of house cleaning goes a long way to keep you in good shape.

Get Lots of Sleep

Getting an adequate amount of sleep helps your body recover from the various stresses it’s exposed to everyday. Sleep is a crucial part in making ourselves healthier in a way no health drink can. It’s also a great way to reduce stress.

Take Vitamins

Taking vitamins and minerals daily can help your body become stronger and healthier. Even with a healthy, balanced diet, you may be missing out on some essential nutrients.

Don’t Stress

The long-term effects of a stressful life can lead to hypertension, chronic cardiac problems and even strokes. The next time you feel an urge to throw a temper tantrum, just remember that stress is not worth your health! Look for ways to de-stress and relax, such as yoga, meditation or exercise.

Live a Vice-Free Life

While we can’t fully avoid the pollutants we’re exposed to daily, we can certainly do without the extra pollutants and stress factors that we voluntarily do to ourselves. Avoid smoking and don’t dabble in dangerous drugs. Other vices like gambling and other risk activities should also be reduced, if not removed completely from your activities.

It’s never too late to build a healthy lifestyle for yourself. You need the patience and the resolve to make these changes and adjustments little by little every day, and before you know it, these good habits become part of your daily rituals. Commit yourself to making a change for the better and you’ll attain your goals in no time.