Wonderful Benefits of Dance you Need to Know

Avail benefits of dance for mind and body.

Dancing is often associated with celebration or happiness as we often relate to the art of dance with good things. Lately, dance has taken a form of fitness and Zumba is one of the best examples. People have started adding dance to their fitness regime as benefits of dance work wonders for both mental and physical health.

Wonderful benefits of dance for all

 

Learn dance for strength, stamina, and flexibility.
  • Helps to lose weight: Studies have proven that certain dance forms like Zumba, aerobic dance training have the same effect on your bodies like jogging or cycling. Due to the continuous movement of the body, the body excretes sweat which helps in reducing fat thus leading to weight loss.
  • Reduces stress: While dancing your mind focuses on every dance step, due to this your mind is diverted from all your worries and tension. The song and rhythm soothe your mind and this helps in reducing stress.
  • Improves agility: The ability to move or turn quickly is known as agility. The fast steps and quick transformations in dance help to improve your agility. If you dance regularly over time, it will increase your mental and physical ability. This is the reason why many national sports athletes include the dance in their daily fitness regime.
  • Improves strength: If you are not a dancer, initially your body may need constant pushing for dance movements and you may get tired soon. However, with continuous practice, your body adapts the changes and your strength and stamina improve over time. Dance forms like ballet help in building the core strength of your body.

    Dance
  • Increases flexibility: Dance requires continuous movements and stretching of your body parts. Every step that you perform needs movement of one or the other body parts, which you otherwise do not do. Dance forms like salsa and hip-hop make you bend, twist, turn, jump, etc., which helps in improving flexibility.
  • Strengthens arms and legs: Although you use your whole body while dancing, the majority of steps include arm or leg movements. Moving or stretching your arms daily for 15-20 minutes make your arms strong and reduce the flabby skin. Similarly, leg movement of 15-20 minutes every day strengthens your ankles and calf.
  • Boosts your self-esteem: Being a non-dancer always makes you envy your friends who dance well, this also reduces your confidence. When you learn dancing and can finally dance well it gives you a sense of accomplishment, which boosts your self-esteem.

 Health benefits of dance for senior citizens  

 

Dance your way to good health!
  • Improves memory: As you age, your memory becomes weak. However, dance requires you to remember all the steps and the timing of the steps and some formations too. This helps senior citizens to focus and remember things. Dance fitness forms like aerobic training sessions highly boost your memory.
  • Reduces isolation: Often, old people feel isolated due to lack of companion, conversation, family bonding, etc. By joining dance classes, old people get a chance to meet new people, share things, get dance partner or groups and keep themselves involved.
  • Reduces arthritis pain: Old age comes with many diseases and one such disease is arthritis. Dancing helps ease the joint movements, which are stiff and sore. Through regular dancing, the arthritis patients can easily free, their stiff joint muscles and become more active which will reduce their pain. Ballet is said to be very beneficial in reducing arthritis.
  • Improves overall health: Just like any other exercise dance also plays an important role in improving your overall health. Multiple studies have proven that dance helps in strengthening body muscles, improving metabolism, reducing stress and depression, increasing sex drive, fighting obesity, improving blood circulation, improving the functioning of the lungs, reducing acidity, improving sleep quality, strengthening bones, etc. Hence, dance helps senior citizens to improve their deteriorated health.

Irrespective of your age, dance is beneficial for your body largely as it not only keeps you physically active but also helps in improving your mental health and quality of life.

 

How to prevent liver damage in simple ways?

Someone asked, “Is life worth living? It all depends on the liver”. You just can’t take your liver for granted by indulging in unhealthy practices. Probably the best way to prevent liver damage is by following simpler ways in life.

Simple and effective ways to prevent liver damage

Lose weight

You are at risk if your body weight is more than it should be, as it can affect your liver with non-alcoholic fatty liver disease (NAFLD). This disease grows faster in the obese body. Go seriously for weight-loss, as it will help in reducing liver fat.

belly-fat

Always have a balanced diet

Balance in diet keeps your life in perfect balance. Avoid saturated fats, refined carbs like white bread and rice, sugar, regular high-calorie meals, and undercooked seafood. Add healthier food in your diet that includes whole grain bread, veggies and fruits, cereals, and brown rice, etc. Also, drink plenty of water to stay hydrated.

Nutrition Diets for Vegetarians

Exercise every day

Exercising and jogging are important as it burns triglycerides that reduce fat from the liver making it healthier.

Discreet use of Alcohol

Nothing creates more life-terminating situations than alcohol if taken in ample quantity regularly. Indiscrete intake of alcohol could permanently damage and destroy liver cells. Moderate dose or no alcohol policy is the best answer to prevent liver damage.



Detoxify your body

Toxins cause damage to the liver cells, so avoid toxins to prevent life-threatening damage to the liver. Shun direct contact from pesticides, chemicals, and additives. One also must practice cleaning rooms every day to avoid toxins.

Exercise care in sexual relations

Exercise the care, as intimate relations with different partners and unprotected sex, can enhance the risk of acquiring liver diseases such as hepatitis B and hepatitis C.

Usage of Illicit drugs

Avoid the use of illicit drugs such as marijuana, hashish, cocaine, heroin, stimulants, and sedatives, as these could seriously damage your liver.

Shun unclean needles

Unsafe injection practices by a few doctors and unclean needles for tattoos and body piercings could cause liver damage. Keep the distance!

Personal hygiene

Wash your hands with soap and warm water right after using the washroom. Also, when you need to change a diaper. Cleaning hands before preparing or eating food is a good habit to keep away infections and prevent liver damage.

Exposure to blood

If your blood comes into direct contact with someone else’s blood by any virtue, call on to your doctor or the emergency in the hospital. You might be susceptible to catch the liver infection.

Right medications

Unsuitable medication, when combined with other medicines, can harm your liver. Keep a fair time space between taking medication and alcohol. Be careful about taking any medicine without doctor’s advice.

Get yourself vaccinated for hepatitis A and hepatitis B, although for the hepatitis C virus there is no vaccine available as yet. Best way to prevent liver disease is to stay away from harmful elements as your life is precious for you and people around you.

References:

13 Ways to a Healthy Liver

Regulate Blood Pressure with Lifestyle Changes

Have high blood pressure? Heartening to know that you can regulate blood pressure with interesting lifestyle changes and lead a healthy life without the use of drugs. Here are some interesting lifestyle changes to control your blood pressure:

1. Exercise Regularly:

Regular exercise makes the heart stronger and the heart pumps more blood with less strain.  Activities like walking, doing household work, gardening, playing team games and bike rides are great.

elder people exercises

2. Shed extra pounds:

One of the most effective lifestyle changes in regulating blood is weight loss. Also, keep a check on your waistline.

belly-fat

3. Stop smoking:

A cigarette increases your blood pressure for many minutes after you finish. Avoid smoking will help your blood pressure return to normal. It will also reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.

no smoking

4. Use more potassium and less sodium:

Potassium naturally lowers the salt content and eases blood vessels. Dairy products, fruits such as oranges, bananas and avocadoes, and vegetables like spinach, sweet potatoes, tomatoes, and potatoes, are potassium-rich foods.

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5. Decrease the consumption of processed foods:

The processed foods such as chips, snacks, pizza, and foods from restaurants are high in salt content as well as sugar. When you take less processed foods you automatically control salt intake. This helps to regulate blood pressure.



6. Reduce sugar and refined carbohydrates:

You feel fuller for a longer duration because of more protein and fat consumption.

7. Protein-rich foods:

 The richer the protein content, the lower is the risk of high blood pressure. Foods like fish, eggs, beans, etc., are a rich source of proteins.

foods rich in protein

8. Food supplements helpful in lowering blood pressure:

Food supplements like fish oil and whey protein have great health benefits and lower blood pressure for sure.

9. Use medicinal herbs:

Some herbs like cat’s claw, black bean, sesame oil, ginger root, green tea, etc., do lower blood pressure. However, check with your doctor before using them.

10. Sleep well:

A sound 7-hour sleep dips your blood pressure. Disturbed sleep increases the risk of high blood pressure.

sleeping habits

11. Take garlic regularly:

Fresh garlic or an extract is a proven way to lower the blood pressure. Consume regularly for great health benefits.

Garlic

12. Occasionally consume dark chocolate:

Yes, research shows dark chocolate lowers blood pressure. It contains flavonoids that relax your blood vessels.Dark chocolates

13. Control your stress:

Find ways to reduce stress. Deep breathing exercises, reading, yoga, and meditation helps a lot to regulate blood pressure.

Reduces-Stress

14. Moderate your alcohol intake:

Excess alcohol increase your blood pressure even if you are healthy.  The moderate use of alcohol is good to regulate your blood pressure.

15. Cut back on caffeine:

Role of caffeine in blood pressure is debatable. It can raise blood pressure but many people have little or no effect on their blood pressure. Long-Term regular use of caffeine may possibly increase the blood pressure marginally.

coffee

Reference:

https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast#1

Lifestyle Changes to Reduce Your Triglycerides

A routine check on blood pressure and cholesterol is not adequate enough to ensure that your body is running smoothly. There is something more you need to take care of as far as the health of your body is concerned– triglycerides.

Triglycerides are the components in your blood that aid in the transportation of fat. The excessive calories which are unused by the body are converted into energy and stored in the muscles in the form of fat.

This fat is used by the body when it goes through a deficiency of energy. Thus, the presence of triglyceride in the body has a vital role to play. However, anything in excess can be dangerous. The same goes for triglycerides. Too much triglyceride can put you at higher risks of incurring heart diseases.

Some of the reasons for higher levels of triglyceride include obesity, intake of high carbohydrates and fat diet, etc. The normal triglyceride level in the body should not exceed beyond 100 which actually calls for strict monitoring of your diet and follow proper health schedule.

Here are a few lifestyle changes to reduce your triglycerides:

1. Weight Loss

Extra calories that your body is not in need of is converted into triglycerides by the body. These are stored in the fat cells. Losing weight can be a great idea to limit the excessiveness of triglycerides. Experts have opined that weight loss can sustain the levels of triglycerides in the blood.

weight loss

2. Restrict Sugar Intake

If you’re a sugar-addict this might be a tad bit tough for you but limiting your sugar intake by consuming not more than 4-5 tablespoons of sugar can help you in the reduction of triglycerides. Also, stay away from packaged juices and beverages which contain high amounts of artificial sugars or sweeteners.

3. Heedful Eating

Put extra efforts in making eating choices. Add fibers, soy protein, and oily fish in your diet chart as oily fish helps in maintaining a healthy heart and reduces triglycerides. Prefer a low-carb diet as carbohydrates and fats are turned into triglyceride in the blood.

Fiber-Rich Foods

4. Avoid Trans Fat

Trans fats are artificial fat present in processed food products. This trans fat increases the lifespan of the processed food and prevents it from getting contaminated. It is mostly present in baked food or packaged foods that are fried. It increases cholesterol and triglycerides in the body.



5. Opt for Unsaturated Fat

Unsaturated fat means monosaturated and polyunsaturated fats that are good for the heart and reduces the levels of triglycerides in the blood. Foods such as nuts, avocados, olive oil, etc. are a healthy choice to make.

6. Supplements

Natural supplements contain higher health quotient and help in keeping the essential organs healthy. Some of the most beneficial natural supplements are garlic, fenugreek, fish oil, and curcumin.

7. Set a pattern

Everything in a disciplined manner aids to your goal of reducing the triglycerides in the blood. Therefore, taking your meals on time and inadequate proportions is a must.

8. Refrain from alcohol

Needless to say, alcohol contains high amounts of sugar and calories. Thus, refraining from alcohol or taking a small quantity of alcohol can add to the aim.

alcohol

9. Exercise daily

This goes without saying that exercising is your elixir. Sweating will burn the extra calories that are stored in your fat cells. On the other hand, it would also boost the good cholesterol in your blood that is beneficial for your body.

Aerobics exercises

10. Opt For Essential Medicines

Medicines should be taken only after the recommendation of a professional. These medicines such as fibrates and niacin are manufactured with an objective of lowering the levels of triglycerides and bad cholesterol.

medicines

Lifestyle Tips for Maintaining a Healthy Life PostMenopause

There are certain bodily changes that happen after a certain age. Once you’ve crossed the age of 50 or more, your body stops having menstruation permanently, however, this age can vary from person to person. It takes time and doesn’t do all changes in the blink of an eye. Postmenopause the levels of estrogen and progesterone drop, you may also experience vaginal dryness and even hot flashes too.

Since your body is going through a life changing phase there will be a lot of things you must take care of to stay healthy.



Here are 5 lifestyle tips for maintaining a healthy life postmenopause:

1. Avoid Caffeine, Drinking, Smoking and Excess Salt

Smoking and consuming alcohol is anyway bad for health and it becomes even a bigger problem post menopause. Tobacco not only makes you prone to cancer and heart diseases, but it also damages your bones. Drinking post menopause makes your body intolerant as your cartilages hold a lesser amount of water in them at this age.

no smoking

2. Exercising Daily

Being active solves half of your problem whatsoever. Exercising burns extra fat and tones the muscles up. Running for a while or spending an hour or so in the gym can make you feel better and beat fatigue caused by the signs and symptoms of menopause.

Walking

3. Eat Healthily

Eating nutritional food on time in adequate portions is the key to stay healthy postmenopause. Avoid having food with excessive sugar, caffeine, and salt. Prefer having fruits and veggies that are rich in vitamin D and calcium as they strengthen the bones. Add whole grains in your daily diet. Postmenopause you may gain loads of weight which may be fatal. Thus, follow a strict diet chart, opt for a healthy lifestyle.

4. Perform Safe Sex

Many women lose interest in sex after menopause owing to the decreased levels of sex hormones. As a matter of fact, having safe sexual intercourse postmenopausal age can help you stay healthy and fit. Sex for some women becomes awfully uncomfortable because of the vaginal dryness; there are several lubricants and gels that can aid in having smooth and painless sex.

menopause

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5.  Consult Your Doctor

Your body now demands extra attention and cautions must be taken before doing anything. Therefore, before taking dietary supplements of estrogen pills you must ask your physician or nurse whether or not it is safe for you to take them.

Deal with hot flashes in a more sensible manner:–

Hot flashes happen when your body suddenly starts to feel excessive heat. It might cause your body to sweat more than normal. Often hot flashes make your skin look reddish in color. This is normal after menopausal age. You may-

  1. Avoid having too spicy or too salty food. Eat soy instead.
  2. Refrain from consuming alcohol as it activates hot flashes even more.
  3. Don’t cloth yourself with layers and layers of clothes. Prefer loose clothes.
  4. Don’t stress yourself too much. Stress and tension can lead to a lot of health risks.