Tuesday, February 28, 2012

Speed ​​up your metabolism

Are not you answer with the 'speed' of your metabolism? These strategies - from your meals, fitness and bedtime - will help you accelerate it.

Consume Protein Protein is important for building muscle mass. The more muscle you have, the more calories you burn.

Speed ​​up your metabolism . Your muscles can use 30 grams of protein, according to a study Journal of the American Diabetic Association. Over that amount is stored as fat. Try to consume a minimum of 46 grams of protein per day.

Relieve your stress is impossible to live without problems, but continued anxiety can cause your adrenal glands release too much cortisol. High levels of stress hormone may change how your metabolism fat stores, sending fat to your midsection, where it affects your vital organs.

Speed ​​up your metabolism. Yoga can reduce stress by sending signals to your brain to lower levels cortisol, according to the Journal of Alternative and Complementary Medicine. There is evidence that meditation and tai chi can have the same effect.

>> 10 ways to get rid of stress develops muscle mass with age, you begin to lose muscle mass. Lifting weights helps maintain and develop muscles and, thus, your metabolism stays high. Speed ​​up your metabolism. Two or three times a week, complete your cardio workout with strength sessions 15 to 30 minutes . Do 12 to 20 repetitions of movements that involve as many muscles as squats, planks, lizards and bounds (lunges). Increase your cardiovascular exercise 45 minutes a session of intensive help you raise your basal metabolic rate or basic TMB the number of calories a person burns at rest, by 37% for up to 14 hours after exercising, according to a study of Medicine & Science in Sports Exercise $. Speed ​​up your metabolism. After a vigorous workout, your internal temperature rises and creates inflammation. This causes your body to use extra energy for your body to recover. Intervals during exercise are important for increasing the burning of calories during the workout, but to keep the metabolism revved hours after leaving the gym, you have to exercising once or twice a week for 45 minutes at a level that will sustain a difficult conversation. Relax after your workout and be happy with the fact that you can burn about 200 calories from your couch.

>> Marta Montenegro tells you what to eat and how to increase your metabolism exercising Consume lots of green plant-fiber helps stabilize blood sugar levels what keeps your metabolism running. In addition, the antioxidants in fruits and vegetables help your body to discard free radicals. Free radicals can affect healthy cells that your body needs to keep your metabolism strong. Extra pounds and health complications can result. Accelerates metabolism. Try to consume 25 to 30 grams of fiber per day. To get the most out of your calories, fill your plate with these ten foods also contain fiber, Norwegian researchers have found that have a high antioxidant capacity of nuts, pecans, sunflower seeds, dark chocolate, blackberries, blueberries, boiled artichokes, dried apricots, red cabbage and kale.

>> 5 foods to speed up the metabolism Sleep well Two sleepless nights can affect your metabolism - which increases levels of the hormone ghrelin, which stimulates hunger and minimize the levels of hormone leptin, which tells you when to stop eating, a study showed Endocrine Development. The research also indicated that sleep deprivation causes insulin resistance, which interferes as your metabolism processes fat and what might cause weight gain. Speed ​​up your metabolism. Seven to eight hours of sleep each night is considered the ideal .

Foods to improve cardiovascular health

Heart diseases are responsible for 2,200 deaths in the United States each day, according to the Centers for Disease Control. Changes to lifestyle and a healthy diet can help reduce your risk. Maintaining a healthy weight, not smoking and keeping stress levels under control are good ways to minimize your risk.

Here are some foods you should include in your diet:

Salmon The American Heart Association recommends eating fish twice a week, especially fish like salmon, rich in fatty acids, omega-3. The omega-3 may reduce the risk of arrhythmias, the accumulation of plaque in the arteries, lower cholesterol and help keep blood pressure low.

Olive Changing the butter with olive oil may lower cholesterol levels. Monounsaturated fats found in olive oil still fats and exercising moderation.

Nuts A 2011 study concluded that the nuts consume meat rather than as a source of protein resulted in a decrease in the risk of stroke. The unsaturated fat in nuts may help reduce cholesterol in comparison to red meat. Nuts are high in fat and calories, so portion control is necessary.

Berries Berries are high in a type of antioxidants called polyphenols, which can lower blood pressure and promote good cholesterol. A 2011 study found that these have a compound called anthocyanins, which protects against hypertension.

Oat soluble fiber in oats reduces the absorption of "bad" cholesterol in blood vessels, which helps keep arteries.

Soya The allegations that lower cholesterol are still being debated, but soy protein is a source of low fat when compared to red meat.

Dark chocolate flavonoids compounds that act as antioxidants, satisfy your sweet tooth and palate help lower cholesterol, lower blood pressure and prevent blood clots.

Popcorn Popcorn popped with hot air, and not those drenched in butter and covered with salt, are an amazing source of antioxidants and fiber, according to a 2009 study, because technically are whole grains.

Tomatoes Tomatoes are the major source of lycopene in the American diet, according to a study of 2011. Preliminary experiments suggest that lycopene helps prevent cardiovascular problems given their anti-inflammatory.

Seaweed Like all green counterparts from the earth, seaweed contains impressive benefits for the heart as antioxidants and healthy fats.

Papas The Sweet potatoes are packed with antioxidants that fight disease and regular potatoes contain fiber and potassium, important to keep your heart working properly.

Café A 2011 study suggested that coffee is a great source of antioxidants in the diets of people. Although further studies are needed to determine how caffeine counteracts free radicals in the body, but it seems that battle heart disease and Alzheimer's.

Alcohol A 2011 study published in the British Medical Journal found a 14 to 25% in the disease heart in people who consume alcohol in moderation, compared to abstainers.

The combination of grapefruit juice with drugs can be dangerous

Specialists recommend grapefruit juice as part of a healthy diet because it contains vitamin C and potassium, substances required by the body to function properly. However, this precious fruit can affect the way your acting drugs making them less effective and causing dangerous side effects when combined with them.

According to a statement released by the Food and Drug Administration (FDA, for its acronym in English), if it takes a lot of grapefruit juice while certain statins to lower cholesterol is possible that a greater amount of the drug remains in your body, increasing the risk of liver damage and muscle damage that can cause kidney failure. Also drinking grapefruit juice several hours before or after taking the drug can remain dangerous , Huang said, so it is best to avoid or limit consumption of grapefruit juice or fresh grapefruit when taking certain drugs. The following are some types of drugs that may interact with grapefruit juice: Some drugs called statins, used to cholesterol lowering drugs like Zocor (simvastatin), Lipitor (atorvastatin) and Pravachol (pravastatin). Some drugs to lower blood pressure, as Nifediac and Afeditab (both nifedipine). Some drugs against the rejection of transplanted organs such as Sandimmune and Neoral ( both cyclosporine). Some anti-anxiety drugs such as BuSpar (buspirone). Some antiarrhythmic drugs, such as Cordarone and Nexterone (both amiodarone). Some antihistamines such as Allegra (fexofenadine). Grapefruit juice does not affect all the drugs in the above categories. If in doubt ask your pharmacist or other health professional to determine if your specific drug is affected.

Sleep or cuddle after sex?

A new study conducted by the University of Michigan and the Albright College in Philadelphia, and published in the Journal of Social, Evolutionary and Cultural Psychology , showed that the tendency to fall asleep after the act of sex may be associated with the desire of the couple that is awake to make a connection to show affection and commitment.

As will report, Science Daily , researchers examined 456 people who completed a survey about their experiences and desires with their partners after sex. Participants indicated who fell asleep after sex and who fell asleep first when going to bed without having sex. Those who indicated that their partners that they first slept after intimacy proved to be those with greater desire to snuggle and talk. This because according to research, "Falling asleep before the couple can be an unconscious way to avoid commitment talks after sex." In addition, findings showed that despite the common stereotype, not found any indication to say that the men fell asleep more quickly than women after sex. The women however were more likely to fall asleep first when there was no sex involved. Meanwhile, the men could stay awake longer in an attempt to attract a mate to have sex. View full article here . Do you agree with this study?

Sex benefits heart health

Sex and heart health go hand in hand, you can not have one without the other. But what is most important? Sex benefits the heart, but a healthy heart allows better sex. Sex is generally safe for patients with cardiac conditions provided they obtain approval from their doctors, according to a statement from the American Heart Association issued in January 2012, which found that less than 1% of heart attacks are linked to sexual activity.

Research indicates that sex can be beneficial for your heart. A 2010 study found that men who have sex at least twice a week were less likely to develop heart disease compared to men who had sex only once a month . Before to get sexy, knows the benefits that sexual activity may mean >> "When it comes to sex and the heart, the benefits go on both sides," said E. Dean Nukta, medical director of cardiology at Fairview Hospital, Cleveland Clinic Hospital. "A healthy heart leads you to have sex more frequently and a healthy sex life, it also decreases the risk factors for heart attacks." Sex in itself is good aerobic exercise, which is good for your heart and helps you to burn some calories.

Other benefits: Control your blood pressure. Aerobic exercise is generally good for controlling blood pressure and sex can have a profound effect on women. The female orgasm stimulates the release of the hormone oxytocin, which has a direct effect in lowering blood pressure.

Reduction of stress. There are many reasons to have sex, including relaxation. The relaxation is good for your heart because stress hormones restrict your blood vessels and accelerate the beating of your heart, increasing the risk of a heart attack.

Emotional Health. Regular sex as part of an emotional relationship is especially good for your heart . Studies have shown that emotional issues like stress, anger, anxiety and loneliness contribute to the risk of a heart attack as smoking and high cholesterol.

Heart health and sex for men and women 's lifestyle you choose can reduce your risk of heart attack, are also beneficial for your sex life. The heart healthy habits can prevent erectile dysfunction in men and sexual dysfunction in women. These are the basics: Stop smoking Exercise often Avoid alcohol and drugs.

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