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If you want to put fatigue to rest for good, re-energizing your dead batteries can prove to be extremely beneficial.

A little effort and a positive attitude on your part can perk you up in a flash. To discover a new you and to give yourself a new, active life, follow these simple energizing tips.

 

 

1. Eat Properly and Healthy: Having balanced, nutritious meals are undoubtedly the number one in the battle against fatigue. It is rightly said that you are what you eat. If you eat healthy, you are bound to stay healthy. Taking good care of what we eat also increases our life span.

With each meal, ensure that you take high-protein foods, such as meat, cheese, eggs and whole-grain breads. Make a habit to munch on fruits in between meals when you need a snack. Avoid too much caffeine. Remember to drink enough water and keep yourself well hydrated at all times.

You may want to try perking yourself up with a high potency vitamin B complex, 50 mg. Cayenne pepper is another natural stimulant. You can mix a teaspoon in hot water or take it in capsule form.

 

2. Take Proper Rest: Sleeping for at least 6 hours every night is extremely essential to recharge yourself every morning. If you are not getting enough sleep at night, take a break and nap during the day. If you are a late night party goer or have the habit of working at night or staying awake for any other reason, ensure to compensate your sleep hours during day time.

 

3. Keep in Shape with Exercise: A good daily walk is just the right step in getting those tired muscles moving. In addition, exercising at least 5 times a week has tremendous benefits; exercising eliminates the chances of many diseases and improves the body’s metabolism.

 

4. Meditate: Any form of meditation is a great natural healer. Just sit quietly, breathe deeply, and let go off the stress, daily hassles and negative thinking. Dwell in positivity and think of pleasant things.

 

Pamper yourself by including the above tips in your daily routine and you will discover a new you very soon. Besides doing the above, keeping a positive mental attitude goes a long way in fighting fatigue. So, get going today!

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1. Refined Carbs – You may be consuming too many sources of simple and refined carbohydrates, all of which is heavily processed. You can think of it as the same difference that exists between whole grain bread and processed white bread, brown rice vs. white rice, popcorn cakes vs. corn on the cob. Include sources of carbohydrates that are natural like nuts, beans, potatoes, brown rice, products made out of whole wheat in lieu of crackers, chips, canned foods, etc.

 

 

2. No fat at all? – Zero fat per day is bad for you. This may sound counter intuitive, but adding about 2-3 points of fat per day is considered very good. Our bodies need enough fat in order to properly function. Consume foods like vegetable oils, margarine, butter, salad dressing, avocados, regular or reduced fat (not fat free) mayonnaise, olives, peanut or soy butter, etc. As per nutritionists, 30% of total calories in fat per day are essential for optimum health. The reason lies in that fact that fat contains an essential fatty acid: linoleic acid that our body can’t produce on its own; this fat is needed for proper metabolic and digestive function. If you’re on a super low fat diet, there are increased chances of you to develop gallstones.

3. Drink enough water every day – As a rule, overweight people need more water, because fat cells hold more water than other fat cells in the body. So if you are obese, you cannot just go by the rule of 8 glasses per day. Ideally, you must consume half the amount of water of your body weight. If you weigh 180 pounds, you must drink 80 ounces of water, i.e. about 10 glasses. The color of the urine is the best indicator of your water consumption. If your urine’s color is pale yellow, it’s good. If it is deep yellow, you are not getting enough fluids.

4. Five servings of fruits and vegetables per day – Include non-starchy vegetables, fruits, soups, etc. in your diet. Try to consume all varieties of fruits and vegetables so that you get the best from all. Try out a new fruit or vegetable each month. Have a bowl of soup before dinner to feel fuller.

5. Increase the frequency of your physical activity – If you are not exercising at all, you are not serious about losing weight. There is no excuse to exercising if you really want to shed off extra calories. Find something that you enjoy doing and just do it! Start with as little as a five minute walk and gradually increase it. You will notice that a 5-Min walk will be so enjoyable that you won’t come to know when 10-15 minutes pass by.Gradually include exercises and maintain the rhythm; increase the intensity step-by-step to get the maximum out of your physical activity.

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Before you begin exercising, you need to consider a few things that every safe and effective exercise program should have.

 

 

Exercise Essentials:

 

1. A complete exercise program must have a combination of aerobics, muscular strength and endurance conditioning and flexibility exercise. Aerobics are great for the cardiovascular system and help a lot in weight management. Muscular conditioning improves strength and posture and reduces the risk of lower back injury besides being extremely beneficial for weight management program. Flexibility exercise maintains joint range of motion and reduces the risk of injury and muscle soreness.

2. Simple exercises like walking, jogging, skipping, dancing, etc. are also excellent ways to manage weight and stay fit. All these are actually weight-bearing aerobic exercises. Aerobics includes anything that uses large muscle groups in a continuous and rhythmic manner for sustained time period. Activities like bicycling, stationary cycling, swimming and rowing, etc. are non-weight-bearing aerobic exercises that can also be implemented in your exercise program.

3. Exercise at a comfortable pace. Intensity is a very important aspect of an exercise program. Measure your heart rate when you stop exercising by taking your pulse count. Count your heartbeat for 10 seconds and multiply it by six; this converts it to one-minute heart rate. Ideal exercise heart rate should be between 55 percent and 80 percent of an estimated maximum heart rate (220 minus your age).

4. How often and how long your exercise is also very essential to consider.For general health maintenance, 3-4 days of activity is good enough. If you want to lose weight, exercise for more than four days a week while taking an off once a week. It is recommended to work up to 20 or more minutes per session for general health maintenance while up to 45 minutes for weight-loss management.

5. Include strength training for every major muscle group including the muscles of the arms, chest, back, stomach, hips and legs. Try calisthenics, free weights or machines, whatever suits you the best. Start with a weight that you can handle comfortably and keep it for eight repetitions. Gradually increase up to 12 repetitions.

6. Stretching is often ignored by many; however, this should be an important part of your exercise program. Proper stretching involves holding a mild stretch of 10 to 30 seconds while breathing normally. Always warm up before you stretch. Include stretching for all major muscle groups.

At Metropolis Fitness, our professionals ensure to take care of all the exercise essentials so that you can reap maximum results.

 

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Intake of purin-rich food can lead to increased amount of uric acid in the blood. High uric acid has become a major concern for many people. One of the most prominent effects of uric acid is gout, a kind of arthritis. High uric acid can also lead to kidney stones, diabetes and other diseases. By making simple dietary changes, one can easily control the level of uric acid and lead a healthy life. Here are a few nutrition tips that you must consider if you want to regulate uric acid in your body.

1. Increase intake of high-fibre foods: Including high-fibre foods like whole grains, oats, spinach, broccoli, etc. can help to lower uric acid levels in your blood. Dietary fibre absorbs uric acid in the bloodstream and eliminates it through kidneys.

2. Cold-pressed oils: Instead of consuming butter or vegetable oils, use cold-presses olive oil in cooking. Rancid fats in oils that are subjected to heat destroy vitamin E in the body, thus increasing the amount of uric acid. Olive oil controls production of uric acid.

 

 

3. Regular intake of vitamin C: You can also reduce uric acid by taking 500 mg of vitamin C regularly for a period of 1-2 months.

4. Avoid bakery products: Products made with white flour like cakes, pastries, cookies, etc. when taken regularly are harmful for any age group. Besides bakery products contain high amount of sugar and are rich in saturated and Trans fats.

5. Consume celery: Celery seed extract is a proven remedy for gout and uric acid problems. Celery is rich in antioxidants and is mildly diuretic. Besides controlling uric acid, it also treats sleeplessness, anxiety and nervous breakdown.

6. Antioxidant-rich foods: Foods that are high in antioxidants like fruits, vegetables such as bell peppers, tomatoes, blueberries, broccoli, grapes, etc. prevent free radical molecules from attacking organs and tissues, thereby lowering the amount of uric acid.

7. Apple cider vinegar: Apple cider vinegar changes the pH value of blood and helps to alleviate high uric acid. Best to be consumed raw, un-distilled and unpasteurized.

8. Cherries: Cherries neutralize uric acid and eliminate it as a waste from the body.

Avoid consumption of alcohol, limit meat, poultry and fish and drink plenty of fluids. These simple yet effective tips go a long way in restoring good health.

 

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Posted by on in Fitness Updates

Do you wake up tired with puffy eyes every morning? If you do, it may be hard for you to feel fresh and active with sleepy, droopy eyes… those annoying bags under your eyes are a sign of stress and fatigue. We have some simple, quick fixes to give your eyes a lift.

  

 

1. Go potatoes – Place potato slices on the puffed area around your eyes for 15-20 minutes. This is a great way to reduce the bags.

2. Drink Enough Water – One of the causes of puffiness may be dehydration or a high concentration of salt around the eyes. Drinking plenty of water can decrease the swelling. Avoid dehydrating drinks like alcohol and coffee on particularly puffy days.

3. Apply Something Cold – Something as cold as a cucumber can do the trick. Cucumbers are a fantastic way to get rid of under eye puffiness. Place cucumber slices on your eyes for 20-25 minutes… you can place the slices and take a short nap to refresh your mind and eyes. If you don’t have a cucumber handy, you can also place chilled tea bags (green tea, chamomile tea, black tea, any herbal tea, etc.) over your eyes. Moisten two tea bags and cool them off in a refrigerator. Place the cooled tea bags on your eyes for 15-20 minutes and you will feel thoroughly relaxed. Alternatively, you can also dip cotton pads in cold milk and place on your eyelids for 20-30 minutes to reduce the swelling around your eyes.

4. Vitamin E – Take few drops of chilled water and add a few drops of vitamin E oil to it; mix them well. Dip cotton pads in this mixture and soothe your eyes with it.

5. Chilled Spoons – Another easy remedy is to chill 4 spoons in freezer. You can also put iced water in the spoon and place them over your eyes. Keep switching the spoons until you see an improvement.

6. Egg Whites – You can also beat an egg white and apply it around your eyes for about 20 minutes. Wash it off it cold water thereafter to notice your eyes feel tighter and less puffy.

Last, but not the least, get enough sleep and wake up fresh and alert.

 

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