Fitness Health Food

Tips For Preventing Sports Injuries

Sports Injuries

Exercise has many health benefits. Unfortunately, when you don’t focus or pay attention to what you’re doing, injuries can happen. Therefore, it is important to know about sports injury prevention exercises. Well, to do it safely, you can do the following ways. Come on, learn more! Do you know? Injuries can happen to anyone, no matter if you are a sportsman or an experienced person. Even walking alone can cause injury. However, don’t worry you can significantly reduce your risk of injury by following these sports injury precautions including:

Ensure Conditions Stay Prime

Before starting to exercise, make sure your condition is healthy. This is a general rule that you need to know for the prevention of sports injuries. For example, if you are over 55 years of age, consult a medical professional before starting to exercise. This way, you will be sure that you are healthy enough to exercise. The same is true for men or women with a history of heart/blood vessel health, stroke, or diabetes.

Choosing the Right Type of Sport

Prevention of sports injuries can start with small things choosing the right type of sport. Before training, you should make careful planning and execution. First, start by finding the sport or exercise that best suits your abilities. For example, if you have joint pain, you should choose sports that reduce joint stress, such as swimming and cycling.

Meanwhile, if you have balance problems, you should do sports with an instructor / personal trainer to be a safer option. If necessary, consult a doctor, personal trainer, or friend. Advice from a doctor can be helpful before you start the program, especially if you have certain conditions, such as heart or lung rhythm/blood vessel disease.

Using the Right Equipment

It turns out that choosing and using the right equipment ensures you are exercising safely. For example, if you want to do weightlifting for the first time adjust the size of the ideal weight so as not to cause injury. Start with a level that matches your current abilities. Likewise, when you are cycling or running, wear reflective clothing so that other drivers will see you.

Heating and Cooling

The basic rules for safe exercise include warming up and cooling down. Each exercise should begin with a warm-up and end with a cool-down. First, start with a warm-up that makes the blood smooth to relax the muscles of the body. The body becomes more ready to exercise. Simple warm-ups you can do, such as stretching your hamstrings, and shoulder joints, walking in place, swinging your arms, and so on.

After exercise, don’t forget to cool down which functions to relax the muscles and help blood pressure and body temperature return to normal. You can walk for 5 to 10 minutes after you exercise as a way to relax the body. Cooling down is important to get your heart rate back to normal.

Pay Attention to Your Body

When exercising, avoid forcing your body because you are exercising too much. As a result, the body becomes tired and fatigue can trigger the risk of injury. Pay attention to the condition of your body so that your joints do not become sore due to exercise. This can be avoided by stopping exercising first if you are already tired while exercising.

Always Hydrate While Exercising

When exercising, especially when the weather is hot, try to stay hydrated. Vice versa; even if you exercise in an air-conditioned room, still try to drink enough to prevent dehydration. If your exercise is more than an hour or high intensity, also provide isotonic drinks to replace the body’s lost electrolytes.

Pay Attention to Pain

When on the sidelines of exercise, pay attention to your body whether there is pain or not. If you experience pain during a particular exercise, stop first, and seek advice from an expert or professional in the field.

Consult the Experts

When starting out on your own, you may have felt overwhelmed or had questions about form, technique, what equipment to use, how to get/evaluate results, or even how to stretch.

Vary Your Sports

Avoid doing the same routine or exercise every day. For example, do exercises that target the same arm muscles and core exercises every day in a row. Make sure you vary the muscle groups you train, or schedule breaks between exercise days

Good Health

Choosing Healthy Foods for Heart Health

As we know, heart disease accounts for almost one third of all deaths worldwide. A healthy diet plays an important role in heart health and can affect the risk of heart disease. So, what are healthy foods for heart health? Learn more about this review. We probably know there are many ways to maintain a healthy heart, such as regular exercise to maintaining a healthy diet. Although you know that certain foods can maximize our heart health. However, changing eating habits is not easy. After all, you know which foods to eat more and which ones to limit. You are on the right path to a healthy heart. Healthy foods that can maximize your heart health include:

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Whole Grains

Do you know? Whole grains are a good source of fiber and are full of nutrients. The high content of phytonutrients in whole grains is also equipped with fiber and water content making you feel full faster, so it can automatically prevent you from consuming a lot of calories. While the antioxidant content can prevent cell damage due to exposure to free radicals.

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Berries

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Who does not know the berries contain nutritious for heart health. Various types of berries, such as strawberries, blueberries, raspberries contain antioxidants that protect us from oxidative stress and inflammation that contribute to the development of heart disease. Other research has also shown that eating lots of berries can reduce some risk factors for heart disease.

For example, one study conducted on 33 obese adults showed that eating two and a half servings of strawberries per day for 4 weeks significantly reduced insulin resistance and bad LDL cholesterol. Berries can be made into a healthy snack or as a delicious low-calorie dessert.

Green Leafy Vegetables

Green vegetables are known for their abundance of vitamin A, minerals and antioxidants. In addition, dark green leafy vegetables are also rich in potassium and magnesium. While the minerals can help control blood pressure. Leafy greens also contain vitamin K and nitrates which are good for protecting arteries and promoting blood clotting.

Fatty Fish and Fish Oil

The heart organ requires proper nutrition to get a healthy heart. You can choose fatty fish that contain omega-3 fatty acids which have a protective role in the development of heart disease and slightly reduce the risk of arrhythmia events. If a person consumes fish in the long term can be associated with a decrease in cholesterol levels, blood triglycerides, blood sugar, and systolic blood pressure.

Avocado

Even though you are on a diet, your body still needs fat. You can replace it with avocado. The view that avocados cause an increase in cholesterol is actually due to the context in which the fruit is eaten; We often consume avocados with concentrated syrup/sugar.

 Almond

Almonds are rich in nutrients, storing vitamins and minerals that are important for heart health. Almonds are also a source of heart-healthy unsaturated fats and fiber. Two essential nutrients to help protect against the development of heart disease. This includes reducing cholesterol and belly fat. One study that included 48 people with high cholesterol eating 1.5 ounces (43 grams) of almonds daily for 6 weeks reduced belly fat and LDL (bad) cholesterol levels. Given these two conditions trigger the risk of heart disease. If you want to lose weight, make sure to consume almonds in appropriate portions. Because almonds themselves also have high calories.

Grains

When it comes to grains, what’s on your mind? It turns out that whole grains are a source of healthy nutrients that are good for the heart. The nutrients included, such as fiber and omega-3 fatty acids. Studies have also shown that adding whole grains to your diet can increase many factors to reduce your risk of heart disease including inflammation, blood pressure, cholesterol, and triglycerides.

Fitness

How to Handle Typhoid in Children

Typhoid is a disease that is quite common experienced by anyone. Generally, typhoid is very easily experienced by children. Symptoms of typhoid always come suddenly or come within a certain time. Before getting into the point, you must first know what typhoid is. For more details, see some of the explanations below. When the child feels the characteristics of being exposed to typhus, then you can try to do the first treatment. Some of the treatments that will be done when a child has typhus are as follows.

Giving Medicine From A Doctor

Of course, giving medicine from a doctor is the right treatment for typhus sufferers. Usually, the doctor will give antibiotics, fever reducers, and also various other drugs according to the doctor’s advice. addition, the doctor also gave several other drugs if the child still complained of other pain.

Giving Fluids

For children who are dehydrated, giving fluids is also a solution. In accordance with the points above regarding the characteristics of typhoid in children, high fever, diarrhea, nausea, and vomiting can make children dehydrated. Well, to be able to replace body fluids, the doctor will usually do an infusion on the child.

This infusion is done as a meal replacement if the child has difficulty swallowing food. Even so, it does not mean children are free from eating. He still must have food intake even if only a little. For points about food, you can see it in the next point.

Provide Foods That Have High Nutrition

Well, children who have typhus also have to get more nutrition from direct food. It is highly recommended that various foods consumed have a soft texture and have high nutrition. Example such as porridge, boiled eggs, chicken soup, fish, various fruits and vegetables.

If the child is not able to eat much, at least give it in smaller portions. This will help the healing process faster. Also make sure the food to be given is hygienic and also cooked.

Relieve Cough
Good Health

5 Ways to Relieve Cough Without Medicine

Everyone must have experienced a cough, both a dry cough and a cough with phlegm, and there are many ways you can do it for cough without . If the cough is still mild, there are several ways you can deal with it before taking the medicine.

Drink Warm Water Often

Frequent drinking of warm water not only serves to soothe the throat, but also helps remove viruses and bacteria that cause coughing through urine. You can adjust how often you drink warm water in a day, according to your comfort. For example, drink warm water after every urination. This can be applied when the room fills drinking water adjacent to the bathroom.

Use A Humidifier

Coughing can also be caused by the room air being too dry due to the use of air conditioning. This can be overcome by using a humidifier in a room with the AC on or turning off the air conditioner and opening the window.

Gargle Salt Water

For those of you who are coughing up phlegm, also try gargling a salt water solution. The liquid helps flush out the existing phlegm and relieves sore throats. Just mix the salt with warm water and make sure your head is slightly tilted upwards as you rinse your mouth so the solution can reach the inside of your mouth.

Take Care of Your Food Intake

Avoid ice, oily, spicy foods, and other foods that can make your cough worse. Replace with warm soup, a side dish of soft or creamy texture to speed up the healing process. After eating, always drink water immediately so that there is no food left in the mouth that can trigger coughing, especially sweet foods.

Drink Infusion Of Ginger, Honey, And Lemon

No wonder this mixture is called the best natural remedy for coughing. Ginger has been shown to reduce irritation from a sore throat. Honey has anti-inflammatory and antibacterial properties, making it good for coughing up phlegm. While lemons are high in vitamin C, they can relieve sore throats and boost the immune system.