Do you know when you've reached your physical limit during exercise? Your body will show signs of overexertion. If you are short of breath, in pain or can't workout as long as you had planned, you have probably reached your limit.
High cholesterol levels can increase your risk of heart disease and heart attacks. While medications can help improve your levels, some simple lifestyle changes can lower your chances of harmful side effects. Take these steps to keep your cholesterol in check.
Avoid Trans fats. These fats are found in fried foods, baked goods and margarine. They increase unhealthy LDL levels and lower protective HDL. Substitute with healthier unsaturated fats, which are found in fish, nuts and vegetable oils.
Go with whole grains. Whole-grain breads, pasta and cereal help prevent a blood sugar roller coaster and make you feel full longer. Many of these foods contain fiber that lowers LDL levels. Oatmeal, apples, prunes and beans are high in soluble fiber, which keeps your body from absorbing cholesterol.
Catch of the day! Try to eat heart-healthy fish two to four times a week. The omega-3 fats in fish fish can help lower your cholesterol by reducing your exposure to saturated fats. Some fish may contain…
Getting enough sleep is important for physical and mental health. If you’re feeling sleepy or tired during the day even after getting enough sleep or repeatedly waking up during the night, you could be sleep deprived. Additionally, you may be putting yourself at an increased risk for obesity, diabetes, high blood pressure, coronary heart disease and stroke and poor mental health.
Try these practices to get a good night’s rest:
Establish a relaxing routine. A regular nightly routine helps the body recognize that it is bedtime. This could include taking a warm shower or bath, reading a book or doing some light stretches.
Wind down. Give your mind and body time to shift into sleep mode about an hour before going to bed. Try to avoid electronics before bed or in the middle of the night.
Be consistent! Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
Limit daytime naps to 30 minutes. While a short nap can help to improve mood and perf…
Does the summer heat have you feeling sluggish? Use these tips to help you get your energy back! Eat small, frequent meals… but don’t overeat. If you’re having a hard time keeping your energy up, it’s better to eat small meals and snacks every few hours than three large meals a day. That’s because your brain needs a steady supply of nutrients. Some people can begin feeling tired, headachy or light-headed after just a few hours without food. But it doesn’t take much to feed your brain—a piece of fruit or a few nuts is enough.Avoid crash diets. Even if you are dieting or trying to lose weight, you shouldn’t be skipping essential nutrients or starving yourself. Calories give you energy, and poor nutrition and insufficient calorie intake can cause fatigue. Food provides your brain with a steady supply of glucose. If the brain’s glucose levels are running low, some people can feel hungry, fatigued, or both.Use caffeine to your advantage. Caffeine increases alertness for an hour or two afte…