diet oil

10 simple ways to use less oil

           This entry comes by popular request. A lot of people have been asking what they can do to use less oil, and reduce demand for the sticky stuff ruining beaches everywhere. Here's my top ten, feel free to add to it in comments:

1. Carpool, cycle or use public transport to go to work.

2. Choose, when possible, products packaged without plastic and recycle or re-use containers.

3. Buy organic fruits and vegetables (fertilisers and pesticides are based on oil more often than not).

4. Buy beauty products (shampoo, soap, make-up) based on natural ingredients, not oil.

5. Choose when possible locally produced, seasonal products (less transport involved).

6. Buy clothes made out of organic cotton or hemp - not from oil derivatives.

7. Use non-disposable items in picnics and summer festivals.

8. Quit bottled water.

9. Fly less.

10. Demand that your government encourage renewable energy instead of subsidizing oil.

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diet salt

Sodium: How to tame your salt habit

 

Find out how much sodium you really need, what high-sodium foods to avoid, and ways to prepare and serve foods without adding sodium. By Mayo Clinic Staff

          If you're like many people, you're getting far more sodium than is recommended, and that could lead to serious health problems.

You probably aren't even aware of just how much sodium is in your diet. Consider that a single teaspoon of table salt, which is a combination of sodium and chloride, has 2,325 milligrams (mg) of sodium. And it's not just table salt you have to worry about. Many processed and prepared foods contain sodium.

See how sodium sneaks into your diet and ways you can shake the habit.

Sodium: Essential in small amounts

Your body needs some sodium to function properly because it:

• Helps maintain the right balance of fluids in your body
• Helps transmit nerve impulses
• Influences the contraction and relaxation of muscles

Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your body sodium is low, your kidneys essentially hold on to the sodium. When body sodium is high, your kidneys excrete the excess in urine.

But if for some reason your kidneys can't eliminate enough sodium, the sodium starts to build up in your blood. Because sodium attracts and holds water, your blood volume increases, which makes your heart work harder and increases pressure in your arteries. Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced.

Some people's bodies are more sensitive to the effects of sodium than are others. If you're sodium sensitive, you retain sodium more easily, leading to fluid retention and increased blood pressure. If this becomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure.

Sodium: How much do you need?

The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg a day — or 1,500 mg if you're age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.

Keep in mind that these are upper limits, and less is usually best, especially if you're sensitive to the effects of sodium. If you aren't sure how much sodium your diet should include, talk to your doctor or dietitian.

Sodium: What are the major dietary sources?

The average American gets about 3,400 mg of sodium a day — much more than recommended. Here are the main sources of sodium in a typical diet:

• Processed and prepared foods. The vast majority of sodium in the typical American diet comes from foods that are processed and prepared. These foods are typically high in salt and additives that contain sodium. Processed foods include bread, prepared dinners like pasta, meat and egg dishes, pizza, cold cuts and bacon, cheese, soups, and fast foods.
• Natural sources. Some foods naturally contain sodium. These include all vegetables and dairy products, meat, and shellfish. While they don't have an abundance of sodium, eating these foods does add to your overall body sodium content. For example, 1 cup (237 milliliters) of low-fat milk has about 100 mg of sodium.
• In the kitchen and at the table. Many recipes call for salt, and many people also salt their food at the table. Condiments also may contain sodium. One tablespoon (15 milliliters) of soy sauce, for example, has about 1,000 mg of sodium.

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  Tips for cutting back on sodium

           Virtually all Americans can benefit from reducing the sodium in their diet. Here are more ways you can cut back on sodium:
  
• Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage and ham. Buy fresh or frozen poultry or meat that hasn't been injected with a sodium-containing solution. Look on the label or ask your butcher.
• Opt for low-sodium products. If you do buy processed foods, choose those that are labeled "low sodium." Better yet, buy plain whole-grain rice and pasta instead of ones that have added seasonings.
• Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, soups, stews and other main dishes that you cook. Look for cookbooks that focus on lowering risks of high blood pressure and heart disease.
• Limit use of sodium-laden condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
• Use herbs, spices and other flavorings to season foods. Use fresh or dried herbs, spices, zest from citrus fruit, and fruit juices to jazz up your meals. Sea salt, however, isn't a good substitute. It has about the same amount of sodium as table salt.
• Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds. To achieve that familiar salty taste, you may use too much of the substitute — and get too much sodium. Also, many salt substitutes contain potassium chloride. Although potassium can lessen some of the problems from excess sodium, too much potassium can be harmful especially if you have kidney problems or if you're taking medications for congestive heart failure or high blood pressure that cause potassium retention.

Sodium: Be a savvy shopper

Taste alone may not tell you which foods are high in sodium. For example, you may not think a bagel tastes salty, but a typical 4-inch (10-centimeter) oat-bran bagel has about 600 mg of sodium, and even a slice of whole-wheat bread contains about 100 mg of sodium.

So how can you tell which foods are high in sodium? Read food labels. The Nutrition Facts label found on most packaged and processed foods lists the amount of sodium in each serving. It also lists whether the ingredients include salt or sodium-containing compounds, such as:

• Monosodium glutamate (MSG)
• Baking soda (also called sodium bicarbonate)
• Baking powder
• Disodium phosphate
• Sodium alginate
• Sodium citrate
• Sodium nitrite

Try to avoid products with more than 200 mg of sodium per serving. And be sure you know how many servings are in a package — that information is also on the Nutrition Facts label.

Sodium: More tips to cut back

The supermarket is full of foods labeled "reduced sodium" or "light in sodium." But don't assume that means they're low in sodium. For example, a can of chicken noodle soup that claims to have 25 percent less sodium still has a whopping 524 mg in 1 cup. It's only lower in salt compared with regular chicken noodle soup that has more than 790 mg of sodium in a cup.

Here's a rundown on common sodium claims and what they really mean:

• Sodium-free or salt-free. Each serving in this product contains less than 5 mg of sodium.
• Very low sodium. Each serving contains 35 mg of sodium or less.
• Low sodium. Each serving contains 140 mg of sodium or less.
• Reduced or less sodium. The product contains at least 25 percent less sodium than the regular version.
• Lite or light in sodium. The sodium content has been reduced by at least 50 percent from the regular version.
• Unsalted or no salt added. No salt is added during processing of a food that normally contains salt. However, some foods with these labels may still be high in sodium because some of the ingredients may be high in sodium.

Go low and take it slow

Your taste for salt is acquired, so you can learn to enjoy less. Decrease your use of salt gradually and your taste buds will adjust.

After a few weeks of cutting back on salt, you probably won't miss it, and some foods may even taste too salty. Start by using no more than 1/4 teaspoon of salt daily — at the table and in cooking. Then throw away the salt shaker. As you use less salt, your preference for it diminishes, allowing you to enjoy the taste of the food itself, with heart-healthy benefits.

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diet sugar

10 Easy Ways to Slash Sugar from Your Diet

Cut the sweetness

            You may not be eating Oreos by the roll or guzzling cans of Coke, but that doesn't mean sugar's absent from your diet. You're likely eating sugar throughout the day without even realizing it, says Amari Thomsen, RD, owner of Chicago-based nutrition consulting practice Eat Chic Chicago. Sugar is added to foods that don't even taste all that sweet, like breads, condiments, and sauces. And it adds up: although the American Heart Association recommends women consume no more than six teaspoons of added sugar per day (or about 100 calories), most of us take in double that. (One note: we're talking about added sugar, not the naturally occurring sugars found in dairy and fruit.) A high-sugar diet boosts your odds of tooth decay, heart disease, and diabetes, not to mention weight gain. Slash your sugar intake now with these 10 expert tips. 

Read food labels

          You'll quickly realize just how often sugar is added to foods when you look for it on ingredients lists. "Even things that you don't think are sweet, like tomato sauce, crackers, condiments, and salad dressings can be packed with sugar," says Diane Sanfilippo, certified nutrition consultant and author of The 21 Day Sugar Detox. Ingredients are listed in order of how much exists in the product, so if sugar's near the top, that's a red flag.

 

Learn sugar's aliases

           When you read food labels, you'll need to look for more than just the word "sugar." Sugar hides under several sneaky names, including high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (or any word ending in "-ose"), brown rice syrup, honey, and maple syrup. These can be listed separately on ingredients lists, so many foods, even seemingly healthy ones like yogurt and cereal, may contain three or four different types of sweetener. If several sugars appear on the label, it's an indication that the food is less healthy than you may think. 

uy unsweetened

           Once you know where sugar hides, you can start making changes. One strategy: buy foods labeled "no added sugar" or "unsweetened." You'll find unsweetened versions of these common foods in most grocery stories: non-dairy milk like almond and soy, nut butters (look for those made with only nuts and salt), applesauce, oatmeal, and canned fruit (they should be packed in juice—not syrup).

Don't go cold turkey

          Going cold turkey on sugar isn't realistic for most people. Thomsen suggests cutting back slowly. If you normally put two packets of sugar in your coffee, for instance, try one for a week, then half, and finally add only a splash of milk. For your yogurt, mix half a serving of sweetened yogurt with half a serving of plain, and eventually move on to adding natural sweetness with fresh fruit. 

Think protein and fat

           Unhealthy carbs loaded with sugar can cause blood sugar to rise rapidly (and dive just as quickly, leaving you hungry again). To minimize this rapid rise and fall, pair protein, healthy fats, and fiber with your meal, all of which can slow down the release of blood sugar in your body and keep you full for longer. (At breakfast, that means adding almonds to your usual oatmeal or pairing eggs with your morning toast, and for your midday snack, a slice of turkey breast or cheese along with your apple, suggests Thomsen.) Fats are a key player because they help keep you fuller for longer, thus helping to decrease your desire for sugar, adds Sanfilippo. Focus on fats like avocados, nuts, seeds, and heart-healthy oils like olive oil, walnut oil, and coconut oil. 

Never go fake

            When you're reducing your sugar intake, you may be tempted to switch to artificial sugars for your sweet fix. But resist reaching for the diet soda, sugar-free candy, and packets of fake sugar in your latte. "These can mess up your taste for sweet," says Sanfilippo. "When you eat something sweet, your body expects calories and nutrition, but artificial sugars don't give your body those things." That may be why fake sugars are associated with weight gain—not loss, according to a 2010 review in the Yale Journal of Biology and Medicine. 

Add more flavor

           Sanfilippo loves using vanilla bean and vanilla extract, spices, and citrus zests to add sweetness to foods without having to use sugar—and for zero calories. Order an unsweetened latte and add flavor with cocoa or vanilla powder. Skip the flavored oatmeal and add a sweet kick with cinnamon, nutmeg, and ginger. One bonus for sprinkling on the cinnamon: according to a meta-analysis in the Journal of Medicinal Food, the spice has been shown to naturally regulate blood sugar, which helps control your appetite. 

Don't drink it

            Avoiding soda is a good idea, but that's not the only sugar-packed drink out there. Even drinks that are considered healthy can contain more of the sweet stuff than you're supposed to have in an entire day. Case in point: "enhanced" waters (eight teaspoons per bottle), bottled iced teas (more than nine teaspoons per bottle), energy drinks (almost seven teaspoons per can), bottled coffee drinks (eight teaspoons per bottle), and store-bought smoothies (more than a dozen teaspoons—for a small). 

Enjoy dessert

            You can still indulge in an occasional sweet treat after you resolve to slash sugar. The idea is to avoid wasting your daily sugar quota on non-dessert foods like cereals, ketchup, and bread. To avoid overdoing it, set specific rules about when you may enjoy dessert: only after dinner on the weekends or at restaurants as a special treat, Thomsen suggests. 

Stick with it!

At first, cutting down on sugar can feel like an impossible task. Eventually, though, your taste buds will adjust. Super-sweet foods like ice cream and candy will start to taste too sweet. When you could have a whole slice of cake before, now a couple bites will be enough. You'll notice the natural sweetness in fruits and vegetables—and yep, they'll taste better, too. 

 

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diet msg

5 Things You Need to Know About MSG-Free Diet !

What is MSG?

            Monosodium glutamate is more commonly known as MSG. It is free glutamic acid, or free glutamate, that occurs in food as a result of processing when proteins break down. Traditionally, it is associated with Asian cuisine, like Chinese food, but is actually a very common food additive in a range of foods, including most processed foods, marketed as a flavor enhancer. It is purposefully produced by fermentation of starch, sugar beets, sugar cane and molasses, but, again, naturally occurs in many processed foods.

Benefits of an MSG-free diet

            Converting to an MSG-free diet may have many benefits. MSG can result in side effects from mild headaches and indigestion to chronic migraines, depression, obesity and possibly even seizures by over stimulating brain neurons. By eliminating sources of MSG from your diet, what you may give up in taste you make up for in physical and mental health improvements.

Common Sources of MSG

             Eliminating MSG from your diet may seem like a simple enough task, right? First, try to avoid eating out, as many restaurant foods (not just Chinese) have hidden sources of MSG. Second, start bringing your glasses to the grocery store and start checking ingredients labels. Ingredients that always indicate the presence of MSG include monosodium glutamate, monopotassium glutamate, yeast extract, hydrolyzed protein, hydrolyzed corn gluten, glutamic acid, calcium caseinate, sodium caseinate, yeast food, yeast nutrient, gelatin, textured protein, autolyzed yeast and natrium glutamate. If you still aren't sure, a good rule of thumb is to avoid convenience or processed foods.

Hidden Sources of MSG

            Eliminating MSG from your diet may not be so simple, though. There are many "hidden" sources of MSG that make it difficult to maintain a truly MSG-free diet. Citric acid, for example, is often a source of free glutamic acid (MSG) due to the way it is processed. A quick look at supermarket labels reveals frequent use of citric acid, even though the same labels may not explicitly include monosodium glutamate. Labels such as "All Natural,""Organic" and even "No Added MSG" may also be misleading, as MSG is technically a naturally occurring amino acid, and, therefore, may still be found in such products. Foods and ingredients that often (but not always) indicate the presence of MSG include generic "seasoning" and "flavors" labels (even "natural flavors"); bouillon, broth and stock, whey proteins; soy products (soy sauce, soy protein, soy lecithin), malt, pectin, anything with "enzyme modified" or "enzyme added" and milk solids. Finally, food may have been sprayed with products containing MSG, so be sure to thoroughly wash your produce.

Beyond the Diet

             So you have been avoiding restaurants and processed foods and have been selecting and preparing your fresh foods carefully, but you are still experiencing side effects similar to MSG. You may need to look for other sources of MSG and evaluate daily habits that potentially aggravate the effects of MSG. An MSG-free diet may need to expand beyond food and beverages. MSG may even be found in shampoos, conditioners, soaps and cosmetics, thereby absorbed through your skin. Look for the words "hydrolyzed,""amino acids" and "protein." Also, your tolerance for MSG may be lowered by intense exercise or consumption of alcohol before, during or after MSG consumption.

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yoga

              Yoga increases flexibility and reduces stress, but the practice can do more than help you twist your body into pretzel shapes and find inner peace. These hidden benefits will help you in the kitchen, office and bedroom — and will give you five new reasons to show off your yoga skills (plus recommended poses for each one!)

1. Boost Immunity

              A recent Norwegian study found that yoga practice results in changes in gene expression that boost immunity at a cellular level. And it doesn’t take long: The researchers believe the changes occurred while participants were still on the mat, and they were significantly greater than a control group who went on a nature hike while listening to soothing music. Yoga also helps to boost immunity by simply increasing overall health, says Mitchel Bleier, a yoga teacher of 18 years and owner of Yogapata in Connecticut. “As you breathe better, move better and circulate better, all the other organs function better.”

Strike a Pose: Sun Salutation (Surya Namaskar)
           This sequence of eight poses performed in a row can be found in almost any yoga class. It creates great circulation and tone, plus sweat, says Bleier. This video breaks down each posture one by one.

2. Ease Migraines

              Research shows that migraine sufferers have fewer and less painful migraines after three months of yoga practice. The cause of migraines isn’t fully understood, but Bleier says it could be a combination of mental stressors and physical misalignment that create migraines and other issues. Hunching over a computer or cell phone with your shoulders up and head forward causes overlifting of your trapezius and tightening of the neck. This pulls the head forward and creates muscle imbalances that can contribute to headaches and migraines.

Strike a Pose: Bridge Pose (Setu Bandha Sarvangasana)
              Lie on your back with your knees bent and your feet hip-distance apart on the floor. With your hands resting on the floor, begin to press down into your legs and draw your hips toward the sky. The key, Bleier says, is to keep your shoulders in line with the base of your neck, moving the back of the shoulders together so the shoulder blades are close. Lift your chest towards your chin and your chin away from your chest, so the upper trapezius muscles flow away from the head.

3. Boost Sexual Performance

                Studies have found that 12 weeks of yoga can improve sexual desire, arousal, performance, confidence, orgasm and satisfaction for both men and women. How? Physically, yoga increases blood flow into the genital area, which is important for arousal and erections, says Bleier, and strengthens the “moola bandha,” or pelvic floor muscles. Mentally, the breathing and mind control involved with the practice can also improve performance.

Strike a Pose: Bound Angle Pose (Baddha Konasana)
            Sit with your feet together and your knees bent and reaching toward the floor. Slowly fold over your feet while trying to bring your knees closer to the ground while moving the groin back and engaging the pelvic floor muscles. “It’s a great hip opener, plus the pelvic floor engagement tones the muscles for orgasm,” says Bleier.

4. Sleep Better

             Researchers from Harvard found that eight weeks of daily yoga significantly improved sleep quality for people with insomnia. And another study found that twice-weekly yoga sessions helped cancer survivors sleep better and feel less fatigued. This can be attributed to yoga’s ability to help people deal with stress, says Bleier. “Sleep issues are like anxiety. Your head can’t stop spinning, you don’t know how to relax,” he says. “Breathing and mental exercises allow the mind to slow down, so you’re going to start to see yourself sleep better.”

Strike a Pose: Corpse Pose (Savasana) with Diaphragmatic Breathing
             Savasana is the final pose in a yoga class and is meant to restore the body. Lay on your back with your legs slightly apart and your arms extended at your side and your hands on your belly. Inhale and exhale through your nose, follow the breath and feel the belly rise and fall under your hands. The breath, muscles, and mind should be completely relaxed.

5. Fight Food Cravings

          

              Researchers from the University of Washington found that regular yoga practice is associated with mindful eating, an awareness of physical and emotional sensations associated with eating. By causing breath awareness, regular yoga practice strengthens the mind-body connection, Bleier says. The awareness can help you tune in to emotions involved with certain cravings, and yoga breathing exercises can help you slow down and make better choices when cravings strike.

Strike a Pose: Meditation
             Sit or lay in any comfortable position and bring attention to the natural breath moving in and out through your nose. Next, bring attention to the triangular area around the tip of your nose and upper lip, paying attention to your breath hitting this space as you exhale, the temperature of your breath, and which nostril you’re breathing through. Try this for two minutes, working up to five or more. “The key is to try and be still and focus just on the breath,” Bleier says. “No moving, no reacting, just stay present.”

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gymnastic

What Are the Health Benefits of Gymnastics?

           Gymnastics is a sport of dedication, athleticism and determination. Gymnasts train hard in order to maintain their strength, balance and flexibility. Gymnasts not only reap the rewards of winning competitions, but they reap benefits for physical and mental health.

Exercise Recommendations

          Participation in gymnastics helps meet the exercise recommendations set forth by the American Heart Association. The American Heart Association recommends children participate in 60 minutes of physical activity per day. Adults age 18 and over should participate in 30 minutes of exercise at least five days per week. Activities should be moderately intense meaning exercise should cause the participant to break a sweat and elevate their heart rate. Gymnastics is considered moderately intense physical activity.

Increased Self-Esteem

            A study conducted by researchers at the Robert Wood Johnson Medical School have indicated that children who participate in physical activity, including gymnastics, are likely to have better self-esteem and self-efficacy. Gymnasts also learn how to be part of a team and take instructions from others at an early age. This helps prepare them to be successful in school and grow to be successful and responsible adults.

Disease Prevention

           Participation in gymnastics can help maintain a healthy body, which is key to preventing numerous health ailments. Conditions include asthma, cancer, obesity, heart disease and diabetes. Being involved in gymnastics helps encourage a healthy lifestyle including regular physical activity and eating a well balanced diet. Gymnastics helps promote a healthy heart, lungs, muscles and bones.

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Lifestyle Choices

            Gymnasts lead a busy lifestyle, which reduces the likelihood of a gymnast becoming involved in crime, drugs and alcohol use. Gymnasts learn how to make positive and healthy life choices. Gymnasts are taught at an early age that making poor choices can have a negative affect on their gymnastics careers as well as with their overall health. Involvement with negative behavior and substance abuse can shatter the hopes and dreams of a gymnast.

Flexibility

             Flexibility is an important part of being a gymnast. Flexibility allows gymnasts to flip, jump and maneuver their bodies in a variety of different ways. It is also essential for maintaining a full range of motion as young gymnasts age. Flexibility is also important for preventing injuries, such as strains and muscle tears.

Strong, Healthy Bones

             Participation in weight bearing activities -- including gymnastics -- can develop strong, healthy bones. The Centers for Disease Control and Prevention indicates that weight bearing exercises help promote bone density. Increased bone density is important for helping young individuals grow. As a gymnast ages, they are likely to experience a decrease in bone mass every year. Building strong, healthy bones while young can help reduce the risks of developing osteoporosis later on in life.

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         Swimming is one of the most popular sports in Australia. Our nation is surrounded by water and swimming is one of our great passions. As well as being fun, swimming is a great way to keep fit, stay healthy and make friends. Swimming is a healthy activity that you can continue for a lifetime. It is a low-impact activity that has many physical and mental health benefits.

Swimming for recreation

        Swimming is a great recreational activity for people of all ages. Recreational swimming can provide you with a low-impact workout and it’s also a good way to relax and feel good. Common swimming styles in recreational swimming are breaststroke, backstroke, side stroke and freestyle.

Competitive swimming

        Some people who enjoy swimming want to take it to a competitive level. This can provide the health benefits of a vigorous workout as well as the fun and thrill of competition. The main strokes used in competitive swimming are breaststroke, freestyle, backstroke and butterfly. The distances swum in competition swimming can vary from 50 metres in a pool to much further distances in open water.

Health benefits of swimming

       Swimming is a great workout because you need to move your whole body against the resistance of the water.

Swimming is a good all-round activity because it:

• keeps your heart rate up but takes some of the impact stress off your body
• builds endurance, muscle strength and cardiovascular fitness
• helps maintain a healthy weight, healthy heart and lungs
• tones muscles and builds strength
• provides an all-over body workout, as nearly all of your muscles are used during swimming.

Other benefits of swimming

Swimming has many other benefits including:

• being a relaxing and peaceful form of exercise
• alleviating stress
• improving coordination, balance and posture
• improving flexibility
• providing good low-impact therapy for some injuries and conditions
• providing a pleasant way to cool down on a hot day
• being available in many places – you can swim in swimming pools, beaches, lakes, dams and rivers. Make sure that the environment you choose to swim in is safe.

Getting started with swimming

       Getting started in swimming is easy. It is a sport for all age groups, skill and fitness levels. Before you get started, you will need to purchase a pair of swimmers and some goggles.

Some general tips for swimming

Before you dive in:

• Make sure you know how to swim.
• Choose a safe environment.
• Warm up and stretch your muscles and joints before entering the water.
• Have plenty of fluids on hand and drink regularly.
• Don’t overdo it if you’re just starting out.
• See your doctor if you haven’t exercised for a long time

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benefits of playing futsal/soccer

             Soccer (also called football, especially in other countries) is the most popular sport in the world and is played in most countries. It is a team sport, involving 11 players on each side who use their legs, head and torso to pass a ball and score goals. The nature of the game means that players may be sprinting, running fast or slow, and sometimes may be standing around.

            As play during soccer is continuous, soccer is great for fitness and cardiovascular health. People of various ages and skill levels can participate in soccer, with those of various sizes being able to do equally well.

           Soccer can also be a great sport for kids who may not have high levels of athletic ability, but who would like to participate in team sports. Soccer is ideal for boys, girls, men and women, who play the same game under the same rules and where physically appropriate may play alongside each other.

Health benefits of playing soccer

Soccer can be a great workout and lots of fun. The health benefits include that it:

• increases aerobic capacity and cardiovascular health
• lowers body fat and improves muscle tone
• builds strength, flexibility and endurance
• increases muscle and bone strength
• improves health due to shifts between walking, running and sprinting.

Other benefits of playing soccer

There are many other benefits from playing a team sport like soccer. For example it:

• is generally a non-contact sport
• teaches coordination
• promotes teamwork and sharing
• teaches you to ‘think on the run’
• helps to increase skills in concentration, persistence and self-discipline
• is a great way to meet people and exercise with friends
• can provide an opportunity to increase your confidence and self-esteem, and help to reduce anxiety
• requires very little equipment so it can be played in the backyard or park
• is relatively easy to learn, so beginners can easily join in the fun and play basic soccer for recreation
• is an international sport.

Planning to play soccer

            Soccer is very popular in Australia and is played both recreationally and competitively. Playing a basic game of soccer doesn’t require a large number of people or a field. It can be as simple as having a kick with friends.

           Playing soccer just for fun can be done in backyards, streets or on beaches. All you need is a ball. You can also play soccer competitively by joining a local club, organised competitions and junior clinics. Some indoor sports centres offer indoor soccer competitions with reduced team sizes.

Avoiding soccer injuries

To protect yourself from injury and prepare your body to play soccer, make sure you:

• Warm up your muscles and joints before starting
• Maintain your fitness to play well and avoid injury or fatigue
• Make sure you have plenty of fluids on hand and rehydrate regularly
• Don’t overdo it – depending on your age and physical condition.
• Wear the correct protective equipment.

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benefits of volleyball

What Are the Health Benefits of Volleyball? 

          Playing vollleyball regularly for 45 minutes can increase physical strength and improve your health. You can significantly improve your health and quality of life by including moderate amounts of physical activity. Along with having a balanced diet, playing volleyball regularly for 45 minutes is a way to improve physical strength and health.

 

Burns Calories

Playing volleyball affects body fat percentage and the muscle ratio of the entire body in a positive way. According to FitnessHealthZone.com, 45 minutes of volleyball burns up to 585 calories, resulting in significant weight loss over an extended period of time. This reduces the risks of hypertension, heart disease and diabetes.

Improves Muscular System

The physical activities involved in playing volleyball will strengthen the upper body, arms and shoulders as well as the muscles of the thighs and lower legs. Playing volleyball also tones and strengthens the cardiovascular and respiratory systems. Improved circulation circulates more blood, oxygen and nutrients throughout the body, improving the body’s functions and your overall health and well-being.

Additional Benefits

Other benefits of playing volleyball are its effects on the body’s metabolic rate. It enhances your energy level which improves your over all performance. Volleyball also improves hand-eye coordination and strengthens and develops fast reflexes. As with any type of physical activity, volleyball improves mental health and enhances the health of the bones and joints.

Study

Older adults participating in a chair volleyball program benefited from the positive effects that it had on their social health. A 2007 study reported in the Activities, Adaptation and Aging Journal examined 300 participants older than 55 years old. Of 222 who completed a 22-item survey, results indicated that the significant benefits of the program were a challenging activity, feelings of group participation and opening up new friendships.

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benefits of basketball

           Basketball is one of the most popular sports in the world and one of the most widely viewed. It is a team sport that involves two teams of five active players each trying to score points against one another by throwing a ball through a 300 cm (10 feet) high hoop (the ‘basket’) under organised rules. It is played on both indoor and outdoor courts.
          The size of the court, height of the basket, size of the basketball, and length of time that the game is played, can all vary according to the age, size and skill level of players.
          Basketball is a fast moving game that involves a lot of variety, including shooting, dribbling, passing, rebounding, defence and much more.

Health benefits of basketball

          Basketball involves a lot of starting and stopping. While not renowned as an aerobic sport, it is still a great workout that can help you:

• burn calories (an hour of basketball can burn 630–750 calories)
• build endurance
• improve balance and coordination
• develop concentration and self-discipline
• build up muscle.

Other benefits of basketball

As well as being a great way to stay fit, basketball can also:

• help you to make new friends and see them regularlyteach you about being a good team player
• be played by people of all ages and all abilities
• be played all year round because it’s usually an indoor sport
• be a fun game that kids of all levels and ages can enjoy
• be practised alone – all you need is a ball and a hoop (and you can find a hoop in most local parks and school grounds)
• be played and enjoyed with as few as two people (although official games require 10 players).

Getting started with basketball

         Although official games of basketball require 10 players, you can play a game of basketball with just one other person. You can also go out and shoot baskets by yourself. If you want to play basketball competitively, you can become a member of a team and get involved in local competition. Check out your local sports centres and associations for information on how to join a team, or start your own.

Basketball equipment

         One of the great things about the game is that apart from having a basketball, you require very little other equipment to play. However, as basketball involves a lot of running and jumping, it can also be wise to have:

• basketball or sports shoes that provide good ankle support
• mouth guards
• protective knee and elbow pads.

Basketball and children

         Basketball is a great way for kids to get active and have fun. ‘Aussie hoops’ is a national introductory basketball program for primary school children, started by Basketball Australia and the Australian Sports Commission. It provides primary school girls and boys of all ages, abilities and skill levels, with the opportunity to play basketball and develop sport and social skills in a safe environment.

Some general tips

Suggestions include:

• Adults should check with their doctor before taking up basketball.
• Be aware that basketball is a fast-action game with lots of running, jumping, pivoting and twisting, so injuries and accidents can happen easily.
• Basketball puts a lot of stress on the legs, especially the knees and ankles, and puts pressure on tight shoulders.
• Protect yourself by becoming strong and flexible, as basketball is a very physically demanding game.
• Warm up and stretch your muscles and joints before hitting the court. Also cool down and stretch after playing.
• Make sure you have plenty of fluids on hand and rehydrate regularly.
• Don’t overdo it (this will depend on your age and condition). Mix it up with other low-impact sports.
• While playing in a full team competition is great, you can also have fun and benefit from a small space, a basket and a game of one on one.

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benefits of badminton

Health Benefits of Playing Badminton

       It is a well-known fact that indulging in aerobic sports activity like badminton gives multiple health benefits and promotes longevity.

        In fact it has been found that playing badminton till you get an increase in heart rate or mild breathlessness regularly in middle age lowers the risk of death by about 23% in the subsequent 20 years and improves longevity by at least 2 years. The optimal health benefits are achieved by playing badminton for at least 30 minutes a day after adequate warm up.
          The main health benefit is reduction of bad cholesterol and increase in good cholesterol with regular badminton play. In our body, total cholesterol, triglycerides, low-density lipoproteins (LDL) and very low density lipoproteins (VLDL) are bad cholesterols and high-density lipoprotein (HDL) is the only good cholesterol.
          Playing badminton regularly increases the levels of HDL good cholesterol while decreasing the levels of bad cholesterols. As bad cholesterols decrease the size of blood vessels promoting heart attacks and strokes, reduction in their levels translates into multiple health benefits for the individual.
         Playing regular badminton conditions the body so that the basal heart rate drops a few beats per minute and blood pressure is reduced. Both these effects are helpful in hypertensive individuals. It may help them to ward off their hypertension without medicines and even if they are needed, only fewer amounts are required.
        Another particular health benefit of playing regular badminton is protection from heart disease, especially heart attacks. Playing badminton conditions and strengthens the heart muscle besides reducing hypertension and keeping blood vessels from clogging as we have seen earlier. Even people with pre-existing heart disease can benefit by playing badminton within their endurance levels under medical supervision and advise.
           Regular indulgence in badminton helps overweight people to reduce their weight and attain optimal weight for their height and age. This effect is due to the excess calories burnt during playing badminton which prevents them from accumulating as fat and increasing the individual's weight.
           Moreover, the existing fat deposits are also mobilized to produce energy while playing badminton. But for achieving optimal weight loss, it has to be combined with diet modification as well.
           Osteoporosis is a troublesome problem especially in the elderly and women after menopause. It occurs because the bones loose their density due to complex interactions between the body hormones, bone forming and bone dissolving cells. Individuals with osteoporosis can easily sustain fractures because of reduced bone strength to withstand stress and injury.
            Osteoporosis can be prevented or delayed by regularly playing badminton, as physical activity is one major factor that prevents osteoporosis, irrespective of the age and sex of the individual. Playing badminton promotes the activity of the bone forming cells and help in the assimilation of calcium in the bone matrix, thereby strengthening it.
            Additional health benefit of playing regular badminton is reduced incidence of cancers like cancer of the large bowel and cancer of breast.
           Finally, playing badminton keeps you feeling well, strong, motivated, enthusiastic and young. It helps to ward off depression, anxiety, stress and increase self-esteem. It also helps in enjoying a better sleep in the night, thereby minimizing the incidence of pre-existing illnesses getting aggravated due to lack of sleep.

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stay away from stress

How to Relieve Stress

             

            Stress. We all deal with it. Whether it be our jobs, family life, drama with friends, a relationship problem, or finances, stress is there. While a little stress is probably good for you, it's the excess that does the harm. Prolonged stress can even lead to tension headaches that are frustratingly painful to withstand and can wreck your work, health and relationships. Rather than letting your stress take over your life, try some methods of stress-management and you'll be relaxing in no time.

Avoiding Unnecessary Stress

1. Accept your stress.

          It may seem counterintuitive to accept your stress, but accepting your stressor means that you’re aware of what is causing your stress and what you need to avoid. Accepting does not mean ignoring, but rather that you understand the origin of your anxiety. Realize that your stress is a healthy response to overwhelming stimuli, and that it can be dealt with in an equally healthy fashion.

2. Avoid your stressors. 

           Seems obvious, right? Sometimes staying away from what is stressing you out is harder than it sounds. If you know particular person or activity is the origin of your stress, simply cut it/them out of your life. If your stressor is something more permanent - work, school, or family, for example - find ways to spend time away from it. Taking time away from your stressors is the first step to relieving your stress. 

3. Reframe your problems. 

          Sometimes, a stressful situation is just a matter of perspective. Instead of focusing on the negatives and the problems that are causing you anxiety, concentrate on the positives. When you change your viewpoint, you can change your level of stress altogether. Do your best to see things in a positive light, and avoid cynicism at all costs. 

 4. Be better organized. 

         Often times, stress arises from feeling overwhelmed. Use a planner to keep track of your "to do lists". Being organized and getting your priorities straight can help you break responsibilities down into manageable pieces and focus on the things that really matter to you. Staying on top of chores and errands will keep you in a positive mindset, and help you get more done in the long run.

5. Learn to say no. You cannot do everything you are asked, so why keep pretending that you can? Indeed, the more you promise and don't deliver, the less people will perceive you as being nice; rather, they'll consider your supposed largesse a nuisance, knowing that you'll drop the ball at the last minute. Instead, be assertive and learn to say no politely but firmly and always when you know there isn't a chance at all that you'll get the thing done. 

6. Learn how to delegate. 

           As with trying to do everything, never delegating is about you trying to have control and not trusting that others can do their job as well as you can. Learn to let go by giving more credence to the abilities of others. Giving up tasks may seem stressful in theory, but will free you up for more personal time. Find reliable people in your life that you can trust with tasks that you are too stressed or anxious to manage

7. Let go of negative thoughts. 

           Stress, when combined with negative thoughts, can develop a negative thinking pattern which can be tough to let go. Be wary of your negative thoughts and steer clear of them right away. Ask yourself whether you are blowing a matter out of proportion. It can help you keep things in perspective. Relax and let go of negative thoughts. It will induce a deeper and long-lasting sense of peace

Making Environmental Changes

1. Clean up a bit. 

         Even the most steadfast of souls will waver in an ever-messy environment. If your home, office, car, or workspace is overly messy or dirty, it is certainly having an effect on your mental wellbeing. Take a few minutes to clean up your most unorganized areas, and your mind will breathe a sigh of relief. 

2. Take a few minutes to get ready. 

         It’s hard to feel prepared for the day when you haven’t taken time to get yourself ready. Spend a few extra minutes in the morning to prepare yourself for the days events. Take an extra long shower, put on your favorite outfit, and go into the day ready to take on anything. 

3. Listen to some music. 

          Music has shown to have a very strong effect on mood and mental state. Calm yourself down by listening to your favorite soothing music. Although you may prefer heavy metal or rap, try listening to something a bit softer and slower for the best effects. Keeping music playing in the background while you work, study, or just go about your daily activities is a great way to subconsciously alter your stress levels. 

4. Try aromatherapy.

         That’s right, what you smell can actually alter your stress levels. Scientific studies have linked the scent of lavender and oranges to reduced stress and anxiety levels. Use a lavender scented air freshener in your home, office, or car, or spritz a bit of the essential oil onto your hair and skin before you head out the door in the morning. You can also dab a bit of the essential oil onto your temples to relieve a stress-induced headache. 

 5. Change your environment. 

        If making little changes isn’t enough to cheer you up, try moving to a completely new place for a bit. If work or studying is too difficult in your office or at home, relocate to a cozy coffee shop or a park. Having a new environment will help you to move your thoughts away from your stressors, and give you a chance to breathe and recover from your anxiety. 

6. Talk to new people.

         It's possible the people you talk to are stressors. Don't completely take them out of your life, but try meeting some different folks. They can offer a new perspective on things you never even thought about.

Relaxing Activities to Try Out

1. Take a bath. 

         Some people are bath people while others are shower people. No matter which you are, it is hard to deny the comfort of a warm bubble bath with a cozy drink and a good book. If you’re stressed out, try curling up in your bathtub for a while. The warmth will relax your muscles, and help to soothe away your stress. 

2. Maintain a favorite hobby.

        When we get stressed and anxious, it’s easy to push hobbies to the side and focus on ‘priorities.’ However, by leaving out any free time for yourself, you may be making yourself more stressed! Return to a lost hobby by playing your favorite sport, picking up your art journal, or heading out for a hike. You’ll feel refreshed and better able to deal with your stressors when you’ve given yourself time to do something you love. 

 3. Try out a new activity. 

        If you don’t have any old hobbies that you want to continue, or you never had any in the first place, try out a new activity you’ve been interested in. It’s never too late to learn a new trade! Try auditing a class at a local community college, or find other classes in your area. Better yet, self-teach yourself something new, and practice to get better! Learning a new activity forces your mind off of your stressors, making it easier for you to relax. 

4. Head outside. 

         Sunlight is a natural cure for depression, which is tied to stress and anxiety. Even if you aren’t able to get sunlight, mother nature provides excellent stress relief via the great outdoors. Walk through a park, hike up to a mountain, go for a fishing trip - whatever interests you. Just get outside to do it! It’s hard to be stressed when you’re witnessing the beauty of the natural world, while putting your body to work at the same time. 

5. Laugh it out. 

          Laughter is the best medicine, so they say. Laughing may seem difficult if you’re stressed and anxious, but incorporating it into your life will make a marked difference. Turn on your favorite sitcom, look at funny youtube videos, or get together with a funny friend. Smiling and laughing release stress-relieving hormones in your brain which will have you feeling better in no time. 

6. Drink a cup of tea. 

         Tea-drinkers have shown to be less stressed over time than non-tea drinkers, making this a great activity for reducing stress. Grab a cup of black tea for the best results, but any tea will do. Having the warm cup to hold onto will help you to relax, while the flavor will give you something sweet to focus on. 

7. Get a massage. 

         Massages aren’t just great for your body, they actually release feel-good hormones in your brain as well. The next time you’re feeling stressed, call up your favorite masseuse and schedule an appointment. Getting your tension worked out of your muscles will help to work the tension out of your mind as well. Better yet? Have a loved one give the massage for you. The combination of your partner or spouse giving you the massage will release extra hormones, practically demolishing whatever stress you had.

8. Practice Yoga regularly. 

         You can practice any of the different forms of Yoga for stress relief. Particularly try Hatha yoga, which combines stretching, breathing techniques, and meditation. It soothes your distressed mind, refreshes your thoughts, tones body muscles and generates new awareness like never before. You can make the benefits last longer when you practice it regularly. Early morning is the perfect time, but you can practice it whenever you feel stressed out. If you are pressed on time, combine it with an exercise routine you are already following as your warm up or cool down practice.

9. Do guided meditation. 

        Practicing meditation has proven to relieve stress remarkably. Various meditation patterns can help you get rid of stress and calm your mind for better focus and clear thinking. You can practice either of meditation such as Zen, Tibetan, Transcendental Meditation (TM) irrespective of your religious affiliation. If you are a beginner it’s best to take on a guided meditation program under an expert. You can get a hold of good books and videos on meditation for regular practice.

Adopting a Stress-Fighting Lifestyle

1. Eat healthy foods. 

           Few would be surprised to hear that among the myriad benefits healthy eating provides, stress relief is one of them. Don’t let junk food and sugary sweets bog you down and increase your anxiety hormones. Instead, incorporate healthy grains, fruits, and vegetables into your daily diet, and your body will compensate by creating more stress-fighting hormones. Soon enough, you’ll be stress free with nothing to thank but your diet. 

 

 

2. Get daily exercise. 

The infamous ‘runners high’ isn’t a phenomenon isolated solely to runners; exerting yourself physically releases endorphins that make you happy. That means that if you’re stressed, you can cheer yourself up and throw your anxiety out the window just by making your heart work a bit harder. Head for a bike ride or swim, pick up some weights, or play your favorite sport to gain both physical and mental health. 

 

 

3. Focus on your sleep. 

             When people get stressed and overwhelmed with a million and one things to do, often one of the first things to be sacrificed is sleep. However, this is one of the biggest health mistakes you can make. Getting adequate sleep allows your body to recharge and refresh, leaving you with a clean slate in the morning. If you don’t get enough sleep, your body can’t get rid of the excess hormones and toxins that have built up and cause stress, making your stress a never-ending cycle. Try to get 7-9 hours of sleep on a nightly basis. 

 

 

4. Keep a journal. 

             Although keeping a journal may seem strange or tedious, writing down your thoughts on a regular basis can help keep you stress-free. When you feel bogged down with some emotional or mental stressor, write about it in your journal. Getting it out on paper will give you a sense of relief you might not otherwise find. 

 

 

5. Cuddle up more often. 

            If you are in a healthy relationship, try going to your partner for a bit of physical touch. Studies have shown that regular cuddling, kissing, and sex all release oxytocin - a hormone that produces happiness and reduces stress. That’s right - some of your favorite activities actually improve your mental well-being. Do these on a regular basis to keep your hormone levels up in general, making it less likely that you’ll get stressed out in the first place. 

 

6. Practice your spirituality. 

          A top reason many people participate in religious practices -- to find relief of stress and anxiety. If you are already a part of a religious group, try turning towards it more during your times of stress for its peaceful benefits. It is likely you will find relief with the support of your faith community, while growing stronger spiritually simultaneously. If you suffer from chronic stress, consider joining a religious group, and see what inner guidance and comfort it has to offer.

 

 7. Maintain healthy relationships. 

          It’s easy to get stressed when the people you surround yourself with are unhealthy and co-dependent. Forgive one another -- not holding grudges or hating. Rather than maintaining negative relationships with people that annoy you or cause your anxiety, begin to nurture relationships that support you and make you feel better. If you know you want to get someone out of your life, do so slowly and without hurt feelings. You’ll feel better in the long run, even if it’s difficult in the short run, to seek and keep happier, healthier friendships in your life. 

 

 

8. Stop anxious thinking. 

         Whenever you feel you're in stress, one thing you might do is just try to stop thinking except for silently repeating a calming word ("peace") or short phrase ("love is patient", "love is kind"). Do not think about details of problems. To do this, you can close your eyes for a couple of seconds and lean down against the chair or desk where you are sitting leaving both arms hanging loose, to each side, pointing towards the floor, letting your fingers curl themselves naturally. This posture can help you feel calmer and quieter within a few seconds.

• If you're in a profession and due to common workplace its not possible, you can try this: Just be seated on your chair in a relaxed posture, and try to focus your eyes on a wall-clock or an opened door/window or an object at least 20 steps away. Keep looking for at least 1 minute and leave your legs loose. Do not cross-fold your legs.

9. Feel good about and be friendly with yourself. 

         Accept your failings by making and appreciating your efforts, to manage stress. But the thing is, find a way to feel good about yourself. Say, "Everything will work out. It'll be okay. I'll find a better job or a good friend, etc." How you react to stress makes a real difference. Try to get over anger or upset. Say kind thoughts to yourself instead of angry ones.

 

 

10. Be musical. 

         If you might have noticed, stress is the best time to make or listen to music. This is the time when you don't listen to music to enjoy it, but listen to feel it relieve you. Try to listen to your favorite tracks or watch your favorite clips. For office workers, croon your favorite song or your favorite lines from a song, using your deep notes. It'll give you relief, and you'll obtain balance in your mood once again.

 

 

11. Write out your problems, to organize your thoughts. 

         When your thoughts are not organized, you can't think clearly, which leads to confusion and stress. To solve your problem, find some possible ways to solve it, and then select the best one. If you have trouble deciding between two solutions, make a two column pros and cons list (for and against), such as dividing a sheet of paper down the center to compare two ways to handle that situation.

 

 

Tips

• Think of your happy place or something positive. But the best thing to do is sleep.
• Read a good book when you feel stressed.
• Relieving stress in the short term is a good idea, but resolving the underlying causes of stress is even better. If the same issues keep driving you up the wall time and time again, give some serious thought as to how they can be dealt with permanently.
• Think of your mind as a hotel. At a hotel you are only there for a short amount of time, so have your stressful thoughts go to the hotel and the good thoughts go to a home. Let only good thoughts stay in your "home" and you'll feel a lot better!
• Note that not all stress reducing activities will work for all people. Experiment with different techniques to see what works for you. Here are just a few suggestions:
  • Dance to relieve stress or walk in the rain.
  • Emotional Freedom Technique (EFT)
  • Imagery meditation. Meditating, concentrating or just emptying your mind while viewing tranquil scenery, either real or in video clips can help your mind let go of anxiety filled thoughts.
  • Self hypnosis
  • Indian head massage

Warnings

• Don't just suffer in silence. Just as you would not hesitate to contact a physician for ongoing physical pain, you should not hesitate to contact a therapist for continuing mental pain. A therapist is a professionally trained problem solver, a person who can bring to bear all the insights of psychology to point out choices that you are not aware of.
• Your physician may be able to prescribe medication to control anxiety and depression, or to help you to handle a particularly stressful situation. But the best way is to have someone to talk to.
• Be wary of escapism or of using distractions to meander off your life's path. Do not alleviate stress by doing something that will only make it worse in the long run (such as buying a new pair of expensive shoes when what's stressing you is debt or resorting to drugs and alcohol)
• If you are feeling suicidal or feel like you might hurt yourself, get help immediately! Call your local suicide prevention hotline, or the psychiatric hotline of a hospital in your area. If you do not know where to call, your local police department will be able to provide you with assistance.

Sources and Citations

1. ↑ http://www.helpguide.org/mental/stress_management_relief_coping.htm
2. ↑ http://www.fccmg.com/getting-relief-tension-headaches/
3. ↑ http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot?page=2
4. ↑ http://greatist.com/happiness/23-scientifically-backed-ways-reduce-stress-right-now
5.  http://www.wikihow.com/Relieve-Stress 

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