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Latest news reported from Chile stated that experts of Cardiology from 97 countries from different continents around the world have proved that start a relationship has significant improvement to our health especially for heart.

According to Philip Poole, Cardiology expert from London’s Imperial College commented that love can help to reduce stress, depression and anxiety. Love can be an important role in preventing the heart disease and it also helps to promote optimistic in a person for effective in disease healing

Experts point out that depression and stress frustration and other emotions will affect heart health. Below are some suggestions from the experts that you may alter in your daily life for better healthy lifestyle:-

1. Enjoy favorite activities, doing more massage, spend more time with your buddies;

2. Engage in less vigorous exercise is the best way to reinvigorate yourself i.e. yoga, slow jog;

3. Consume more fruits and vegetables and whole-grain meals to avoid tension;

4. Ensure eight hours of sleep per night to maintain a pleasant mood.

A latest study published in the June issue of Medicine and Science in Sport and Exercise has proven that women may possibly to lose fat mass while gaining lean muscles and strength through drinking two large glasses of milk than sugar-based energy drinks after workout. According to McMaster University researchers in Canada, women who drank milk after exercise lost more fat than women who drank sugar-based energy drinks.

Most of the women misunderstand that weight-lifting helps to promote muscle building. In fact, lean muscle is very difficult to form; women naturally have less testosterone, a male hormone which plays important role in muscles building. Weight-lifting will only help to tone your lean muscle and burn all the excessive fats instead of bulking up the muscles on your body.

Building lean muscle is an important part of improving overall health and fitness. Lean muscle speeds up metabolism so you burn more calories and store less fat. Plus, the extra muscle helps give you the ability to do more exercises so you keep getting healthier.

Indeed resistance training (weight-lifting) is not a typical choice of exercise for women, but such workouts help to boost strength, bone, muscular and metabolic health in a way that other types of exercise cannot.

According to the experiment, regular workouts and milk consumption work do substantially improve women’s body composition and health. Women who drank milk barely gained any weight, however strength and conversion of lean muscle balanced out with the loss of fat.

Walking for 45 minutes a few times a week may help your mom to reduce the weight that often accompanies menopause, according to the latest research performed in Canada.

Pointing out that 45 minutes can be broken up into several short journeys. These short jaunts help overweight inactive women not only to shed off pounds but also to increase their lean body mass, and subsequently improve their quality of life.

To help your mom to conserve healthy lifestyle, you may try to take out 3 days in a week each for only 45 minutes to accompany your beloved mom for slow jog. Surprisingly, it could be the only chance where you can strengthen your bond with your mom.

1. Correct sitting posture.

What does it mean with correct posture? All you have to do is to make sure your spine is in neutral and straight position while you’re sitting. Long period of hunchback-ing or swinging to the side would add more pressures to your back muscles and spines, and this outcomes incurable back pain. Selecting an appropriate chair would be a crucial task to conserve healthy posture to our backbone.
To choose a correct chair, all you have to do is to make sure that the chair you’re using is able to support your lower back with arms parallel to floor resting on arm support. Your back-thigh must also fully fit and rest on the chair and soles of the feet must be flat on the floor. Lastly, you have to ensure the top of the computer screen is at your eye level.

2. Move around frequently

Stand up and walk around for every 30 minutes. You may also try moving yourself to Pantry / Washroom to answer your personal phone call. The best way for moving around is to do all the minor works by yourself instead of asking your assistants to do them for your i.e. collecting files or deliver the documents to another department.

3. Back Stretching.

You may also do the stretching exercise every half an hour during working time. To stretch your body, sit on the chair, place both of your hands on the lower back, slowly lean down to your upper body towards your knees. Bear in mind that stretching movements must be performed in slow and steady pace.

4. Back Support

Adding a small pillow or cushion on the back while you’re sitting could constantly change the inclination and posture of your back. Such way can provide lower back support and reduce excessive pressure on the back muscles.

5. Diet Plan

More intake of calcium is the key to conserve health back bone. Especially for middle-aged women who has menopause, imbalance of Calcium could easily lead to Osteoporosis and spinal fracture. Adequate intake of calcium (by pill or milk) must be made to ensure our bones are healthy (not only backbone).

6. Hot Bathe and Cold Compress

Hot water shower can relax our muscles, relieve back pain. Do not use hot compress on as it would cause muscle swelling and increase the pain on your back.
You may use ice compress to relieve back pain, make sure that the ice is not in direct contact with the skin, but wrapped in a towel.

7. Massage

Due to repetitive sitting posture, muscle tension, pain and muscle strain could occur especially for middle-aged people. Providing massage to your back can greatly relief the back muscles as well as the back bone, in which spinal massage on is particular effective on acute back pain.

8. Back Strengthening exercises.

Taking at least 15 to 20 minutes of exercise in a week through exercise can not only strengthen our back. Undergoing stretching and crunches on the back muscles is to ultimately create a better support and protection to the spine, so that the soft muscles and tissues can absorb all the impact that would pressure the spine, tendon and ligaments.

There are hundreds of reasons and ways constipation could occur. In fact, it is easy to solve such matter by following the below tricks (except for psychological or pathological caused of constipation):-

1. More exercise;

Many people are having the problem of constipation due to having less exercise movement, especially for those people who maintain the same postures for the whole day (i.e. sitting on the chair and facing computer from 9 to 5). Such routine causes the digestive system and intestines in our body to hold still all the wastes and outcome not moving action, this resulted difficulty in achieving bowel movement. 
Walking is the best solution to solve constipation, take a walk after a meal,  you may also swing your waist for few rounds. Pick up the habit of walking up the stairs. Such simple exercise could be the savior for removing the problem of constipation.

2. Drink plenty of water;

Most of the people prefer sweet drinks or coffee rather than take in the tasteless water. Although beverages contain water, the ingredients and substances are not favorable to our health. People who dislikes drinking water are commonly encounter with ‘Rocky Shit’ matter.
By drinking more water, it can achieve natural detoxification, and enriches the water content for our skin

3. Consume more Dietary Fibers

Everyone knows that meat and proteins are yummy, especially after furnished by fantastic cooking method. According to Survey done in U.S, 60% of adults who like to eat meats are having bowel problems. Furthermore, processed foods, junk foods with extra artificial ingredients are also aiding in constipation.
Eat more fruits and vegetables to achieve higher dietary fibers to balance your daily meal. Fibers absorb and store water, it could easily smoothen all the movement of effluent in your rectum for easier bowel movements
 

4. Do not hold urination (pee) and defecation (bowel movement)

Either you wan to pee or wan to defecate, do not hold them in you as longer the wastes kept in you, the toxic would run off to all over your body. Especially for women, pee holding could highly affect their urinary system.

5. Relax

Sometimes constipation is caused by psychological problem. Always try to relax your body, by not making so much pressure to yourself, it may easily solve all your bowel matters.

1. Rest or sleep

After strenuous of exercises, you are not allow to immediately stop down all the workout and rest. This could halt the muscles contraction after aggressive exercises, such act would stop all the blood from muscles to flow back to the heart and outcomes low blood pressure. Symptoms such as transient ischemic brain, flustered shortness of breath, dizziness, pale or even fainting.

2. Bathe

Immediate bathe after strenuous exercise could result sudden contraction of blood vessels, this increase the counteraction of blood circulation at the same time decrease the body resistance. Moreover, hot bath increases the blood flow within the skin, this outcomes excessive blood flow into muscles and skins and results insufficient blood supply to the heart and brain. Symptoms such as dizziness, collapse and sometimes it could also cause chronic disease.

3. Consume sugars

Some people believe that by consuming some high sugar item (i.e. sweets, chocolate, etc.) after aggressive exercise could relief our body and muscles. In fact, eating too much of sweets after exercise could deplete the vitamin B1 stored in our body, it makes us feel more fatigue, loss of appetite and affect our body recovery. Therefore, after intense of exercise, it is best to eat foods containing high in vitamin B such as vegetables, eggs etc.

4. Alcohol

After intense of exercises, our body will be high in metabolism rate, by drinking alcohol. It causes the body to absorb more alcohol into the bloodstream. In long term, it could cause us liver disease, cirrhosis, gastritis, even gastric ulcer. By drinking beer after exercise could increase the blood level of uric acid, it could affect our joint and lead to arthritis.

In order to lose weight in an healthy way during menstrual period, We should pay close attention to diet plan and excessive exercise is strictly prohibited.

During menstruation, diet plan is the key to retain or lower our body weight. You care encourage to eat plenty of foods rich in iron such as fishes, meats to replenish blood loss. Most of the people do not know that alcohol, smoking, or spicy foods (such as chili, garlic or even barbecue) are destructing our health acutely as it speeds up our blood circulation while we are lacking of blood in our body. And of course, chilling-type of foods are not allowed to be eaten, these foods include acidic foods (pickles etc.), cold drinks or even salty foods are strictly not allowed. In fact, women are not allowed to be on diet as they need adequate amount of calories and nutrients to replenish their health (blood loss).
Tips: Drink ABC soup – It named ABC because it fills with all sort of nutritious vegetables, which happens to have vitamin A, B and C etc. It is an Asian Recipe which cooked with all sort of vegetables including carrots, onions, Meats [red (beef / pork) meats or chicken meats], celery, tomatoes, potatoes etc. It is very rich in iron and all  sort of nutrients, very good for blood regeneration.

For exercise, you need to avoid hardcore or strenuous exercises. Focus your strength on gentle exercises such as pilates, yoga, or even slow jog. Frankly, weight loss during menstruation is definitely not a very good way to gain an healthy lifestyle. Rather, you should stick to normal diet to ensure your body is in excellent state to undergo weight loss after menstruation.

If you eat less during dinner time, you would always tend to feel hungry before u go to bed. This tempts you from taking supper and eventually gain more weight. Control yourself not to eat can be a very difficult task to be done especially for those people who cannot stand with temptation of food. Right here I shall teach you two important but simple guides to absolute weight-loss diet plan.

Empty your stomach for 4 hours before going to bed

For some people, they would try their best to eat as light as possible during lunch / teabreak session, however when they go back home for dinner, their wife / mom would prepare a sumptuous dinner for them, and this could be one of the major reasons to grow fat. Do not feel sorry to your wife or mom, you can eat as luxurious as you can for your dinner, however, make sure you are not eating anything for last 4 hours before bedtime. According to nutritionist, Calories are burnt during sleeping time as our body needs more calories and energy for cell regeneration and other functions.

Tips: Make sure you fill up 70-80% of your stomach. Logically, when you eat more during night time before you sleep, the foods that you eat would eventually store and accumulates all the fats into your body. Thus, the key to prevent these happen before you sleep is to promote the rate of digestion in your body. Standing, sitting on the sofa, these are also the light exercises that you can do to promote digestion to prevent fats piling up in your body.

Light exercise after the meal

No matter what you eat for your dinner, it is always a good thing to exercise after the meal.

For lazy people :-

Walking is currently the best exercise to conduct for lazy people after meal. Although it never help to burn fats and lose weight, at least it helps to digest and burn all the calories that you consume during your dinner time.

For semi-lazy people:-

Jogging – slow jog must be done for at least 1 and a half hour and above, and it mustn’t be stopped half-way. Frankly, 10 or 20 minutes of slow jog would not burn any accumulated fat from your body. Make sure you hang on until half an hour or more.

For non-lazy people:-

Try any crunches or hardcore exercises after 2 hours of the meal. Make sure you continuously doing it for 1 hour. Starts it from 30 minutes slow jog, after you increase your metabolism rate, try do some crunches such as sit-up, pumping, squating or even some weights. these could effectively remove all the calories that you eat for your dinner at the same time burns the fats from your body.

Either you are sitting on the chair, or standing for the whole day during the working session, still, you can make use of few minutes to effectively exercise your abs and remove the big belly. Below is a pretty easy crunch that you can try on without using any gym equipment.

Make use of the cushion of your chair, woman may use their handbag as an exercise equipment. Hold the bag / cushion in the abdomen (tummy), by pressing the bag / cushion inward to your tummy, squeeze your tummy and contract all your muscle in your abdomen, maintain that state for 10 seconds. As you hold your bag and squeeze your tummy inward, it eventually shrinks all your tummy muscles and achieve fat burning on the designated area. Make sure to do it for few sets everyday to achieve better results. You can do it with 2 different way, sitting or standing to target different muscles at the abs.

For most of the Office Lady (OL), they averagely take approximately 8 hour (or more) to sit on the office chair. I believe that some of you have
realize your thigh are turning stout due to unbalance of food intake and lacking of exercise. Below are some simple movement and posture which is able to help you to prevent your thigh from growing fat.

First of all, you have to identify the cause of your thigh growing big and thick. The common reason would be the muscles are converting to fats. Girls may not knowing that soft and strong muscles is the pre-requisite for shaping a sexy legs, Through the following crunches’ guides to re-activate your legs and thighs’ muscles, you may be able to improve and shape them and make them more beautiful and slender, and of course, you must do it in daily basis.

Lunges :-

Step 1 (A)
Hold a filled bottle of water on your two hands, hang down your arms on both sides. Stand straight (make sure your backbone is straight) and close your leg.

Step 2 (B)
While Inhale, keep your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks).

Step 3
Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side.

Tips: You can start it without using water bottles or dumbbells.

Squats :-

Step 1 (A)
Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet.

Step 2 (B)
While inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position.

Step 3
Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position.

Tips: You can always do it with 5 lb dumbbells work well or a bottle of water, but you can start with 2 lbs and then work your way up to 5 lbs within 3-5 weeks.

For best results, start the abovesaid crunches with 15-20 repetitions and one set. Increase gradually to 2 sets. Complete the routine at least 2 times