Healthy Eating after 60

Healthy Eating after 60

Healthy Eating After 60 is an important factor to maintain a healthy and peaceful life. The human body changes as get older, but a balanced diet will help to stay healthy. We should know what to eat and how to keep healthy as we get older.

Reading this article, you will know about Healthy Diet, Healthy Snacks, Weight Loss, Healthy Food, Healthy Dinner Ideas, Healthy Breakfast etc. 

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Weight Gain & Weight Loss | Basics on healthy weight and Fat loss.

WEIGHT GAIN & WEIGHT LOSS  of body is an important factor to lead a happy and healthy life.  It is said that Health is Wealth. Also said, Money is lost, nothing is lost, Health is lost,  something is lost. So, We have to follow some rules and regulations in life to lead a healthy life.

Today, I am going to describe some fundamental rules on “WEIGHT GAIN & WEIGHT LOSS. It will teach us to lead a Happy and Healthy life with sound body and thereby LIVE BETTER. These are about the physical structure, weight gain, weight loss, and strength. Let us describe step by step.

What do we understand by WEIGHT GAIN &  WEIGHT LOSS?

Weight gain

Weight gain is an increase in body weight. This can be involved with an increase in muscle mass or fat deposit or excess fluids such as water or other factors. Sometimes, Weight gain can be a symptom of an ill-health condition.

Weight loss

Weight Loss is a decrease in body weight by diet or exercise. Most instances of weight loss arise due to the loss of body fat. But in cases of severe weight loss, protein, fat and other essential substances in the body can also be burned.

Due to illness also normal weight of body losses which is called weight loss.

Weight loss can be happened unintentionally due to malnutrition or an unknown disease or perceived overweight or obese body. Intentional weight loss is generally known as slimming.

Below are two images of Healthy weight and Unhealthy weight or Overweight.

 

                                                                  Healthy Weight   

 

                                                       Unhealthy weight(overweight) 

Below are two images of Weight Loss. The left one is a loss of overweight by proper exercise and dieting. And right one is also an image of weight loss due to malnutrition, illness or another effect of the medication.

Loss of overweight by Exercise & dieting.

Weight loss due to illness(malnutrition)

Causes of Overweight or Obesity:

Weight Gain & Weight Loss is a common issue of the whole world. Most people gain overweight (obesity) because they eat and drink more calories without burning through everyday movement and body functions. Consequently, people with overweight suffer from some serious diseases and physical conditions, some of which are mentioned below.

Below are some causes of Overweight:

  1. Hereditary: This is also caused genetically. Children whose parents or forefather, who are by born fat or become obese by their normal lifestyle, they have much more chance to be fat or obese.
  2. Junk Food: Those who are habituated to continuously eat junk and processed food like Hot Dogs, Sandwich, Milk Shake, French fries, Chips, Pizza, Hamburger, etc. have more possibilities to become fat or obese.

Below are the images of some popular junk food:
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PIZZA       CHIPS,         Soft Drink, Ice-cream,      Butter Cake.

    1. Eating Habit: There are some people who have a habit to eat more and more. They think, they are hungry and need more food. Without taking food frequently, they will become thin and sick.

     

    1. Medication: There is some medicine, which makes a man or woman bulky and idle. Consequently, they become overweight.

     

    1. Sugar: Some people have an addiction to taking more sugar through tea, coffee, soft drink or any other sugary foods. Continuously eating or drinking these type of sugary foods makes a man fat or bulky. Besides the above, there are also many causes which leads a man to be of overweight.

     

    1. Underactive thyroid gland: Hypothyroidism: An underactive thyroid glands that exist in both side of neck just under both jaws, cannot produce enough hormone in the body.  Consequently, these glands cannot regulate the metabolism of the body. Without enough thyroid hormone, the body’s metabolism slows down, which can lead to weight gain. So, those who have this type of hormonal insufficiency, they usually treated with daily hormone-replacement tablets, called Thyroxin. This is also responsible for Weight Gain & Weight Loss.

     

    Consequences of Overweight or Obesity:

    Diabetes:

    People with overweight usually attacked by Diabetes if they don’t control their food and don’t burn their calories for a longer period.

    Diabetes mellitus, commonly referred to as diabetes, is a group of metabolic disorders. It leads to high blood sugar levels in the subsequent period. Symptoms of high blood sugar are frequent urination, an increase of thirst, and an increase in hunger. If not treated properly, diabetes can cause many complications.

    Severe complications are diabetic ketoacidosis, hyperosmolar hyperglycemic state, or even death. Long-term complications are cardiovascular disease, stroke, kidney disease, Kidney Cancer, foot and toe ulcers, and damage of eyes.

    Aging:

    People begin to lose their muscle as they get older. Because they become less active. Muscles are an important calorie burner, so a loss of muscle mass means you burn fewer calories. If you’re habituated in eating and drinking the same amount of food but are less physically active, this can lead to weight gain (obesity).

    To reduce obesity i.e. loss of fat, you should be active and keep you regular in muscle-strengthening exercises. If you regularly maintain home exercise, this will keep you fit. Your aging will be much slower and look very young as of 10/12 years before. If we maintain some Physical Health Guide, we can lead a happy life with longevity and keep in control of our rapid aging.

    Tiredness

    Some studies have shown that people who sleep insufficient i.e. less than seven hours a day, they become overweight than those who get nine hours of sleep or more.

    Tiredness is also a cause of Weight Gain and Weight Loss.

    Fluid Retention:

    Fluid retention (edema) means some parts of the body to become swollen, which leads to weight gain. This gain is caused by fluid accumulation in the body.

    Some retention of fluid in the body is common. As for example, if you’re standing for long periods.  The swelling may occur in one particular part of the body, such as the ankles, or it can be more in other parts of the body. Besides the above, there are more severe bad effects of overweight or obesity.

    Below is a standard Chart of Height and Weight. It will provide a clear idea of Weight Gain & Weight Loss. 

    Height Weight
    Normal Overweight Obese Extreme Obesity
    4ft 10″ 91 to 115 lbs. 119 to 138 lbs. 143 to 186 lbs. 191 to 258 lbs.
    4ft 11″ 94 to 119 lbs. 124 to 143 lbs. 148 to 193 lbs. 198 to 267 lbs.
    5ft 97 to 123 lbs. 128 to 148 lbs. 153 to 199 lbs. 204 to 276 lbs.
    5ft 1″ 100 to 127 lbs. 132 to 153 lbs. 158 to 206 lbs. 211 to 285 lbs.
    5ft 2″ 104 to 131 lbs. 136 to 158 lbs. 164 to 213 lbs. 218 to 295 lbs.
    5ft 3″ 107 to 135 lbs. 141 to 163 lbs. 169 to 220 lbs. 225 to 304 lbs.
    5ft 4″ 110 to 140 lbs. 145 to 169 lbs. 174 to 227 lbs. 232 to 314 lbs.
    5ft 5″ 114 to 144 lbs. 150 to 174 lbs. 180 to 234 lbs. 240 to 324 lbs.
    5ft 6″ 118 to 148 lbs. 155 to 179 lbs. 186 to 241 lbs. 247 to 334 lbs.
    5ft 7″ 121 to 153 lbs. 159 to 185 lbs. 191 to 249 lbs. 255 to 344 lbs.
    5ft 8″ 125 to 158 lbs. 164 to 190 lbs. 197 to 256 lbs. 262 to 354 lbs.
    5ft 9″ 128 to 162 lbs. 169 to 196 lbs. 203 to 263 lbs. 270 to 365 lbs.
    5ft 10″ 132 to 167 lbs. 174 to 202 lbs. 209 to 271 lbs. 278 to 376 lbs.
    5ft 11″ 136 to 172 lbs. 179 to 208 lbs. 215 to 279 lbs. 286 to 386 lbs.
    6ft 140 to 177 lbs. 184 to 213 lbs. 221 to 287 lbs. 294 to 397 lbs.
    6ft 1″ 144 to 182 lbs. 189 to 219 lbs. 227 to 295 lbs. 302 to 408 lbs.
    6ft 2″ 148 to 186 lbs. 194 to 225 lbs. 233 to 303 lbs. 311 to 420 lbs.
    6ft 3″ 152 to 192 lbs. 200 to 232 lbs. 240 to 311 lbs. 319 to 431 lbs.
    6ft 4″ 156 to 197 lbs. 205 to 238 lbs. 246 to 320 lbs. 328 to 443 lbs.
    BMI 19 to 24 25 to 29 30 to 39 40 to 54

    Some Effective Tips to Lose Belly Fat and overweight: (Weight Loss Products)

    1.  Eating Plenty of Fiber

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Psyllium husk (Isupgul Bhushi)

8  deadly diseases will be removed by drinking psyllium husk (Isupgul Bhushi) regularly.

Isabgul or psyllium husk is well-known in many countries including Bangladesh, India. It is very useful for domestic treatment and remedies of the peptic system of health. However, the benefits of this white husk are not limited to intestinal remedy only. There are many health benefits to this husk. Such as:

* Removal of constipation

Psyllium husk or Isabagule is an excellent combination of some insoluble and soluble diet which helps act as a very good home remedy for constipation. It helps to clean all the waste material inside the stomach.

To remove constipation, stir two tablespoons of husk in a glass of hot milk and drink it every day before going to bed.

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Reduce Fat

By reading this article as well as any article of this site, you will be able to gain knowledge of Healthy Food, Health Care, Fitness, Cure & Healing, Health news. all kinds of Fruits, Spices, Foods, Vegetables, Beverage, Health Tips etc to LIVE BETTER or liveinbetter.

10 ways to reduce fat without Exercise.

Fat in body

The fat stored  in the stomach due to lack of physical work, working for a long time by sitting and without moving at all. As a result, those who are unable to make time for exercise; they can reduce their body fat by some simple habits every day.

EVERYDAY THREE PARTS OF GARLIC:

Eat three parts of  garlic every day: wake up every morning and eat 2/3 parts of garlic in empty stomach, drink juice of lemon immediately after eating the garlic. It will work very fast as double to reduce your belly fat. Besides, it will increase blood circulation in the body smoother.

 LEMON JUICE:

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Kegel Exercise

What is Kegel Exercise:

Kegel ExerciseKegel Exercise is also known as pelvic floor exercise, consists of repeatedly contracting and relaxing the muscles that form part of the pelvic floor. Just lying on the floor, folding both feet toward the back and then elevate the heap and keep up for 5 seconds and then down and again up and then down. This will be repeated by 20 times. It helps contraction of the enlarged Prostate gland, reduces incontinence of urination or frequent urination, controls premature ejaculation, strengthens the pelvic floor, pelvic muscle, pelvic organs and a lot.

How to do Kegel Exercise:

How to do Kegel Exercise

Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking. Maintain your focus.

Benefits of Kegel Exercise

Both women and men can benefit from Kegel exercises.
Many factors can weaken the pelvic floor in women, such as pregnancy, childbirth, aging, and weight gain.
The pelvic floor muscles support the womb, the bladder, and the bowels. If the muscles are weak, these pelvic organs may lower into a woman’s vagina. Besides being extremely uncomfortable, this can also cause urinary incontinence.
Men may also experience weakening in the muscles of their pelvic floor as they age. This can lead to incontinence of both urine and feces, especially if the man has had prostate surgery.

Kegel exercises for men?

Kegel Exercise for men

Kegel or pelvic muscle exercises are discrete exercises that strengthen the perineal or pubococcygeus muscles. In the past, they have been largely promoted by physicians to their female patients in an effort to aid with stress incontinence following childbirth. However, these same exercises are now being promoted to men in an effort to improve urinary incontinence, fecal incontinence, and even sexual health. Unlike typical exercise routines, these exercises don’t require the participant to buy any weights or expensive machines.

Benefits of Kegel exercises for men

Benefits of Kegel Exercise
Kegel exercises primarily aid men with urinary incontinence. Besides preventing embarrassing urine leakage, they also decrease the urge to void. Secondly, they have been shown to help male sexual health by allowing some men’s erections to last longer when affected by sexual dysfunction and premature ejaculation. These benefits all equate to a better quality of life.
These exercises are often recommended for patients with weakened pelvic floor muscles such as patients with diabetes, patients have had a prostate surgery in the past such as a radical prostatectomy, or obese patients. It should also be mentioned that these exercises have not been scientifically proven to increase penis size and are thus not recommended solely for this purpose. read more

Health and Mind

Health:

Health and mind are interrelated. one cannot be good without another. A good health and sound mind are precondition to live better.  Health is the greatest wealth. Of all things on earth health is the most valuable. It is the source of all happiness.

 

 

What is health?

Health is the sound state of the body as well as of the mind. A healthy man must have soundness of body as well as soundness of mind. A person is not healthy if he has a big and strong body but a small and weak mind. People need to grow up Physically, Mentally, Emotionally, Socially and Morally. To be healthy one must grow up in a balanced way.


To keep good health and mind, one has to eat a balanced diet, drink clean water, take fresh air, rest properly and take physical exercise regularly. For the blessing of good health, one has to observe the rules of health and sanitation. For the retention of mental health one has to control one’s emotions and one has to have patience and respect for other people’s feelings. One has face reality dispassionately and behave socially.

Causes of Ill health:

Malnutrition is the main cause of ill health. Dirty Food, unclean water and polluted air cause most of the diseases. Most people of our country do not get enough nutrition from what they eat. Many children become blind because of malnutrition. They can see neither the light of the Sun nor the light of Education. They live a life of misery and affliction and depend on the mercy of others. Flies carry germs and disease like small pox, measles, diphtheria etc. Mosquitoes transmit germs of Malaria and Elephantiasis. Disease like Cholera, Diarrhea, Dysentery and Typhoid spread through water. Tuberculosis and Influenza spread through air.

Prevention of the causes of ill health:

It is well known that, Prevention is better than cure. If health is once lost, it is extremely difficult to regain it. To maintain good health and mind, we should be careful enough to observe and practice certain rules of health and sanitation for the preservation of health. We should know and follow the rules of health and make other people learn and follow them. We must not work at the cost of our health and must not sacrifice rest for the sake of work. We must be particular in respect of diet, rest and exercise. Smoking and drug addiction which are fatal to health must be given up.

What to do in illness:

If one is healthy, one enjoys a good and long life. If one is sick, one should consult a good physician and act upon his advice. It is always risky to take any medicine without the advice of a physician. If the disease is a serious one, the patient should be taken to the hospital without delay.

Finally:

Life without good health is boring and unbearable. It is often heard that a diseased person prefers death to life. He prays for early death to get relieved of the sufferings of ill health. Whatever we eat and enjoy  for good health, we must remember those things are healthy and balanced one.  So everyone should take care of his health. He should remember that the preservation of health, balanced diet, fresh air and pure water, good shelter and cleanliness are essential.

 

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Daily Protein

How Much Daily Protein Do We Need ?

Daily Protein

What is Daily Protein and what does it do in our body?

 

Daily Protein in our food is an important component of every cell in the body. Hair and nails are mostly made of protein. Body uses protein to build and repair tissues. Protein plays an important part of our food to make enzymes, hormones, and other body chemicalsProtein is an important building block of bones, muscles, cartilage, skin, and blood.

 

Along with fat and carbohydrates, protein is a “macronutrient,” meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called “micronutrients.” But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

 

How much daily protein does the average adult need to consume daily?

The recommended intake for a healthy adult is 46 grams of protein a day for women andn 56 grams for me. And while protein malnutrition is a problem for millions of people around the globe, for the average adult in developed countries, we are eating far more protein than we actually need.

In most developed countries, adults eat about 100 grams of protein per day, or roughly twice the recommended amount. Even on a vegan diet people can easily get 60 to 80 grams of protein throughout the day from foods like beans, legumes, nuts, broccoli and whole grains.

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Good Eyesight

How to keep good eyesight

 

Good Eyesight

Good Eyesight is a very important part of life. Without perfect eyesight, life can be harmful and injurious even deadly. It’s the age of technology and we are more than ever using our eyes to check our phones, computer screens, gaming consoles and televisions, which can lead to eye fatigue. Eat healthy, exercise regularly and more to take care of eyes, suggest experts.

Adequate sleep is essential for eye health and allows the eyes to repair and recover. Eight hours of sound sleep at night will go a long way in attaining better visual quality.

  • Our eyes require multiple nutrients to function optimally. Vitamins and minerals along with green leafy vegetables and protein sources help to keep the eyes strong and sharp.
  •  Regular exercise not only keeps your body fit but also makes your eyes healthy by pumping more blood and oxygen to your eyes.
  • A majority of office jobs require constant and direct glaring at the computer screen, making it difficult for your eyes. Make sure to take a break, every 20 minutes for at least 20 seconds.
  • Regular physical exam at least twice a year will keep you aware and helps to take necessary action in time.
  • Keep your eyes protected from exposure to harmful UV rays.
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    5 Exercises 28 Days

    Just 10 minutes a day if you practice the following exercises, you will definitely get the positive result in your body development.

    1. Plank


    The plank is one of the greatest and most underrated exercises ever.

    It’s practically a one-move static exercise that will help you build a core of steel, ripped abs and strong shoulders. Just get into a push-up position on the floor, bend your elbows 90 degrees and prop yourself on the elbows, forearms and forefeet, forming a straight line from head to feet, then hold it for as long as you can without moving your waist or butt

    2.Push-ups

    Push up

    The push-up is the ultimate body weight exercise that utilises literally every major muscle in your body, therefore helping you firm your whole body.

    Get into a plank position, placing your hands directly under the shoulders and push your whole body up, maintaining a straight line with the legs, back and buttocks. Lower your body down on the same way and repeat

    3.Squats

    Squats

    Squats will help you build your quads, hams, calves and most of all those glutes! Whilst strengthening your whole core and enhancing greater overall fat burning.

    For the standard squat, your feet should be shoulder-width apart or slightly wider. Extend your hands out in front of you and sit back and down, always at a minimum 90 degree angle, if you can go lower, then perfect, but not touching the floor or causing pain to the knees as this defeats the point. Keeping your head facing forward. Make sure that your back is straight. Keep lowering yourself until your thighs are parallel to the floor (if possible). Press back up through your legs and glutes.

    4. Bird-dog

    Bird Dog

    From a plank position, prop yourself on your knees and hands then simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.

    Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back

    5.Lying hip raises

    Lying Hip Raises

    The lying hip raise is the perfect body weight exercise for building powerful glutes and hamstrings whilst also strengthening your abs, back and thighs.

    Lie on your back on the floor with bent knees and flat feet. Extend your arms out to your sides at a 45-degree angle. Squeeze your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. Lift them up as high as possible, squeezing your glutes. Slowly lower yourself down and repeat. read more