Improving Health & Wellness


Improving your health and wellness isn’t as difficult as you may think. It is not even expensive. All you need is the right diet, physical activities and certain lifestyle changes, and you are good.

Diet and FitnessNo matter how busy you are, your health should be your first priority. Improving your health keeps you fit and active and helps you perform better in your daily activities.

If you want to become healthier and happier, follow the tips in this article.

Improving your health and wellness through diet

Your diet plays a big role in your health and wellness. No single food will make you healthier and happier, but there are certain foods that have outstanding abilities to make you healthy. Eating nutritious foods help boost our immune system and fight diseases.

Follow these healthy diet tips;

  • Calorie intake

The key to a healthy diet is eating the right amount of calories for you. The amount of calorie you need depends on how active you are, so that the energy you consume and the energy you use will be balanced.

If you eat and drink more than you need, you will put on too much weight, if you eat and drink less than you need, you will lose too much weight.

Eat a balanced diet so that you will be getting all your body needs to function.

The recommended calories for men is 2,500 a day and 2,000 a day for women. Most adults eat more than what is recommended.

  • Minimize fat

An adult’s diet should be low in fat, especially saturated fats. Saturated fat, which is the main fat present in animal products, chocolates, biscuits, fried foods, chocolate and cakes is easily deposited as fat tissue than unsaturated fat.

This type of fat can also be converted into cholesterol and cause your blood cholesterol levels to rise.

Dietary fat aids in the absorption of fat-soluble vitamins (A, D, E and K). Polyunsaturated and monounsaturated fats in small amounts may have some health benefits when they are consumed with a healthy diet.

Monounsaturated fats can be found in nuts, olive oil and avocados, and they may help to lower the bad type of cholesterol (low-density lipoprotein or LDL) in your body.

Polyunsaturated fats are generally believed to lower blood cholesterol levels and polyunsaturated omega-3 fatty acids, that are present in fish, nuts and seeds, are believed to have an anti-clotting effect on blood, this helps to reduce the risk of heart disease and to possibly lower blood pressure.

  • Eat calcium and iron rich foods

Calcium is good for bone health, especially for infants, girls and women. Foods high in calcium includes kefir, raw milk, sardines, yogurt and cheese.

Iron carries oxygen throughout the body and it is especially important for girls, vegetarians, athletes, and women so as to reduce the risk of anemia.

Foods rich in iron include poultry, sea foods, dried fruits, peas and beans.

  • Eat fruits and vegetables

Fruits and vegetables are high in vitamins and minerals which are essential for proper body functioning. They also contain anti-oxidants which are responsible for fighting free radicals in the body.

Eat a variety of fruits and vegetables to ensure you are getting all the nutrients.

  • Eat protein

Protein helps burn excess fat and build lean muscle. In case you are looking to lose weight, keep fit and stay slim, protein is exceptionally good for you. It is a good post-workout food for those who work-out.

Protein builds the body, repairs and maintains muscle. Eating the right amount of protein simply keeps your body in good shape.

  • Stay away from or reduce processed foods

Processed foods that are bought in stores are not very healthy for you. These foods have a very high calorie content and they are so delicious that you tend to become addicted to them.

These foods are also very low in fiber, protein and micronutrients, and high in unhealthy ingredients such as added sugar and refined grains.

  • Eat fatty fish

Fish is a very health food. Fatty fishes like salmon are loaded with omega3 fatty acids and other important nutrients.

People who eat fish have lower risk for heart disease, dementia and depression.

  • Don’t avoid herbs and spices

Herbs and spices are good for the health too. Use them for cooking your meals. Herbs like ginger, turmeric, garlic have potent anti-oxidant and anti-inflammatory effects that would do your body so much good.

  • Eat eggs

Don’t throw away the yoke. Eggs are loaded with lots of essential nutrients, and the most nutrients is the yoke.

Improving your health and wellness through exercise

Physical activity is important for a good health. Imagine eating, sleeping and sitting all day, trust me, you would hate yourself. Our body is designed to exercise.

Exercising daily or weekly will keep you in shape, keep you alert, increase your strength and endurance, boost energy, lower risks of diseases and help you perform better daily.

Aerobic exercises, resistance training and yoga are good for keeping your body fit and healthy.

  • Aerobics

Aerobic exercises includes dancing, running, cycling, hiking, jogging, boxing and swimming. These exercises help you improve your health and general well-being.

Aerobic exercise has the ability to reduce the risk of conditions like obesity, heart disease, high blood pressure, metabolic syndrome, stroke, type II diabetes, and some kinds of cancers. Weight-bearing exercises such as walking, reduce the risk for osteoporosis.

They also have the capacity to reduce chronic conditions like lowering blood pressure and blood sugar.

  • Resistant training

Resistant training or strength training benefits both young and old people. It may be one of the most effective steps you can take to prevent the risk of osteoporosis whether you are a man or a woman.

Weight training increases bone mineral density, improves glucose metabolism, and it is one of the most effective steps you can take to increase HDL (the “good” cholesterol).

Weight training raises your metabolism, making it easier for you to lose fat and it also improves your ability to function as you get older.

For younger individuals, the reason for a strength training program is to create or preserve enough muscle so as to prevent the metabolism from slowing down, to strengthen the bones, and to give shape, form and tone to the body.

For the elderly population, one of the main reasons is to develop sufficient muscular strength and endurance for more complete and independent life. Discover more on this page.

  • Yoga

A lot of people practice yoga these days because of the benefits it offers to the body. Yoga lowers stress and improves the mood. It boost self-confidence, lowers the risk of injury, helps to lose weight and increase flexibility.

Yoga improves muscle tone and strength, lowers blood pressure, benefits breathing and improves your posture.

Other tips

Asides diet and exercise there are also other inexpensive ways to include your health and wellness. They include;

  • Get enough sleep

Sleep is very important and inexpensive. Making sleep an important priority is good for your health.

Not getting enough sleep has been linked to blood sugar imbalances, hormonal imbalance, higher stress levels, obesity, mental instability, infertility and immune problems, as well as many other less serious health conditions.

  • Drink water

Water is very important. It flushes out toxins from the body, improves digestion, improves sleep, reduces stress, prevents headache, improves skin condition and hydrates the body.

  • Stop smoking and limit alcohol intake

If you want to look good and healthy, if you want a smooth and younger skin free of wrinkles, if you want a healthy heart, perfect weight and healthy lungs, quit smoking and quit or limit alcohol intake.

These two habits has faced a lot of criticism both socially and in the health sector. They are bad for your body system and make you age prematurely.

They have been linked with lung cancer, erectile dysfunction, premature aging of the skin, heart problems, high blood pressure, high cholesterol, cirrhosis of the liver and emphysema.


Improving your health and wellness really is not tasking and expensive. All you need to do is to be physically active, eat good foods and make some lifestyle changes.

Follow the above tips and you will healthier and happier in no time. Or contact us if you have ideas.

Anti Aging Exercises for Women

The Best Anti-Aging Exercises For Women


You must have being imagining yourself looking old, weak and wrinkled when you hit 50 or maybe 60. You probably think as you age, you begin to feel too lazy to exercise or there is no need for exercise at all.

You may even begin to think of opting for cosmetic surgery, which costs a fortune to keep you looking young.

Cosmetics surgery is cool if you have the money, but do you even need to spend money on it at all when there are other cheaper and even more effective ways to look young like diet and exercise?

Exercise costs no more than your workout outfits and maybe your pay at the gym-that’s if you don’t want to workout at home. Exercise isn’t accompanied with the post surgical scars that may be an effect of surgery.

The benefits of regular exercise are too many to count. And while short-term goals like weight loss and muscle definition are perfectly valid reasons to work out, they often overshadow some significant long-term benefits of a regular gym routine.

Exercise can be a powerful force in preventing a slew of age health conditions, including osteoporosis, diabetes, and heart disease.

Working out is the newest secret to staying young, and some exercises get the job done better than others. If you want to slow down the clock, follow helpful workout tips listed below.

How Exercise Helps You Stay Young

The powers of a steady fitness routine are impressive. Exercising regularly can help you build stronger muscles, stave off chronic illnesses, and make your clothes fit a whole lot better.

But here is a sweeter benefit of physical activity that deserves a shout-out: the way even moderate amounts seem to shave years off your age, no matter how many birthdays you’ve actually celebrated.

It is true you can’t change your chronological age, but exercise can improve your health to the point where you look and feel younger than you are.

A workout is like nature’s energy drink. It fires up your brain and body so you feel more alert and alive. Exercise puts your body in a state of arousal, which translates into more vitality and a greater sense of well being.

Here is how exercise makes you feel young:

  • Exercise jumpstarts your sex drive

As we age, a lot of changes occur in our body. You may start feeling less interested in sex or start having painful sex. Exercise helps prevent this problem. A sweat session improves blood flow all over your body, including below the belt, and the extra blood surge makes you feel more responsive and increasing arousal.

  • Exercise Gives You Glowing Skin

Working up a good sweat is the equivalent of getting a mini-facial. When the facial pores dilate, sweat expels trapped dirt and oil. Just make sure you wash your face afterward so the gunk doesn’t get sucked back into the pores.

Exercise also reduces bodywide inflammation, helps regulate skin-significant hormones and prevents free-radical damage.

When you exercise, the tiny arteries in your skin open up, allowing more blood to reach the skin’s surface and deliver nutrients that repair damage from the sun and environmental pollutants. These nutrients also rev up the skin’s collagen production, thwarting wrinkles.

As we grow older, fibroblasts [the collagen-producing cells in the skin] get lazier and fewer in number. The nutrients delivered to the skin during exercise help fibroblasts work more efficiently, so your skin looks younger. See more articles here.

  • Exercise improves your posture

Due to muscle loss and bone density changes, your posture takes a hit as you age. Counteract this with strength training, which builds muscle and bone health, especially in your core and along your spine, so you naturally stand taller and shave years off your appearance. Working out also makes you feel more psychologically powerful, so you naturally stop slouching and straighten up.

  • Exercise improves your flexibility

Aging makes your muscles and joints more fixed in place as well, leaving you feeling stiff and rickety. Regular workouts, especially stretching-oriented routines such as yoga and Pilates, keep you loose and bendy.

If cardio workouts are your preference, you can still boost your flexibility by warming up and cooling down with foam roller exercises. This foam fitness tool gets rid of the knots that form in muscle, reducing rigidity.

  • Exercise helps you sleep soundly

A good and restful sleep is like a fountain of youth, and exercise helps you achieve it. Regular exercisers fall asleep more easily and are more likely to experience deep sleep.

A heart-pumping workout would tire you out, but there’s more to it than that. Sleeping well helps all the systems in your body function optimally, so you’re less likely to feel stressed and then toss and turn all night.

Exercise That Keeps You Looking Young

Looking young means good skin, toned and fit body. You have to do workouts that work on the different parts of your body to achieve a toned and younger appearance.

For shapely butt

Either you are in your fifties or twenties, you still want a shapely butt, even if you are not dating again. You can know if a woman is taking good care of her body by just looking at her butt. Saggy butts are really unattractive.

  • Quadruped hip extension

This helps tone your butt, preventing a saggy appearance.

How To Do It: Go down on all fours by placing your hands and knees on the floor. Lift one leg up behind you while keeping the knee bent at an angle of 90 degrees. Your sole must face the ceiling and the thigh must line up with the torso. Do 12 reps with each leg.

  • Squats

Squats are the most popular butt exercise. Want a great butt like that of a 25 year old? Try squats.

How to do it:Grab a pair of dumbbells (of challenging weight) and stand with your feet hip-width apart, holding the weights by your sides. Bend your knees, shift your hips back, and lower down until your thighs are parallel with the floor.

Press through your heels to return to standing, and then immediately curl the weights up toward your shoulders, keeping your elbows glued to sides during the movement. Do 10 reps.

  • Pushups

Pushups work wonders on your butt and thighs. It tones the muscles and keeps it from sagging.

How to do it:Come into a straight-arm plank with your wrists directly below your shoulders, feet hip-width apart. Turn your fingers slightly inward to protect your shoulders. Bend your elbows to lower your body until you’re hovering above the ground. Press back up into a straight-arm plank, keeping your legs engaged the entire time. Do 10 reps

For flat lower abs

Menopause causes some women to store most of their fat in their mid section. This is caused by hormonal imbalance. Fat in this area of the body is ugly. It makes you look older. Working on this part of your body is really essential. Leg lifts are great for this purpose.

  • Leg lifts

Lie on your back, with your legs straightened and your hands placed under your butt. Lift your legs so that your toes are pointed to the ceiling. Slowly bring them down, but avoid touching the floor. Repeat 12 times. Reverse straight leg crunch

Lie on your back with your arms to the sides, palms down. Lift your legs at the hips, and use your abdominal muscles to roll your glutes off the ground. Repeat 12 times.

Doctor holding heart

For a firm bosom

A woman’s breasts age as she grows older. You want your breasts to be firm and not saggy. Saggy breasts makes you look and feel older. Chest exercises can correct this flaw.

  • Push-ups for chest

Lie down on your stomach with hands placed on the ground at shoulder width, and legs straight behind. Exhale and push away from the floor. Inhale as you lower your body, stopping as your elbows reach a 90-degree bend. The hips must be in line with the back and must not rise. Do 10 reps of three sets.

  • Chest fly

This workout will help give definition to your cleavage. Lie with your back on the floor and your knees bent. Grab the dumbbells and position your arms straight above your chest.

Now, in a slow and controlled motion, extend your arms out to the sides, such that your body becomes shaped like a T. When your arms reach the same place as your shoulders, pause for a second and return to the starting position. Do two-three sets of 12 reps each.

  • Chest press

Lie on your back with feet flat on the floor. Hold the dumbbells and position them to the sides of your chest with arms bent at the elbows. Push the dumbbells up and bring them together at the top. Return to the first position, slowly. Do 12 reps for two to three sets.

Facial Exercises

Facial exercises are becoming popular these days. They are as effective as botox, but will not give you instant results.

Your facial muscles need exercise just as much as the rest of your body. And facial exercises work just like regular muscle exercises.

Below are easy to do facial exercises that work on your facial muscles:

  • Raise your eyebrows as high as you can and hold them for five seconds.
  • Open your mouth as wide as possible and stick your tongue out as far as you can and hold for a few seconds.
  • Using your three center fingers, press down on your cheeks and smile as hard as you can to raise your cheek muscles against your fingers.
  • Move your nose as much as you can from one side to another.
  • Lift your eyebrows as high as you can, open your eyes as wide as possible and frown at the same time.
  • Pucker your lips out as far as possible into the shape of an “O.” Then change your expression into a wide smile. Repeat several times.
  • Sit in a comfortable chair and look up at the ceiling. Pucker your lips and stick your tongue out as far as possible to exercise your neck muscles.

Each of these exercises help fight against aging signs on the skin. You can do your preferred exercise in the morning and in the night before you go to bed.

The idea behind facial yoga is the same as for exercising the rest of your body, in that facial muscles will naturally begin to lose elasticity and flexibility with age due to lack of use, which leads to a droopy appearance.

Facial exercises are as effective as cosmetic surgery, but they don’t give instant results. It is advised that you start doing this exercise as early as possible to prevent aging signs.

Save yourself all the ugly signs of aging and start working out right now. You want to feel good, healthy and young. Nothing good comes free. Put that workout outfit now and start turning heads. See our privacy here.