Eyesight Exercises and Healthy Habits For Improved Vision. By Gordon Kaye

The eye is one of the most important organs in the human body. Periodic visits to the eye doctor and basic measures taken in between visits can help a person improve eyesight. You see, prime reasons for eyesight getting damaged include sitting very close to TV screens and looking at computer monitors for longer hours. But fear not. Here are some pointers to help with eyesight improvement.
1) Check into safety gear for your line of work, even on computers. For example, a welder has to use the proper safety goggle equipment while doing the job since powerful UV radiations are emitted during welding. People going in sunlight have to invariably wear sun glasses to protect their eyes. Some experiments in laboratories use UV light often. The chemists have to wear protective equipments like goggles and gloves during those tests. So see what you can wear.
2) Take your vitamins. These help with your overall health as well as your vision health. Vitamin A is a very essential nutrition; carrots are a vegetable rich in vitamin A. Vitamin E is an antioxidant that has proved to reduce the onset of macular degeneration, which is a common cause for deterioration of eyesight. Vitamin C is necessary to produce collagen in our body and in combination with vitamin E protects the connective tissue and improves eye health. Zinc is a mineral required for strengthening eye cells. Fish oil containing omega 3 fatty acids reduce macular degeneration of nerve cells in the eyes and helps in improving eyesight. And the aloe vera plant is rich in ambrotose, a nutritional supplement that helps in immunizing our body and prevents eye infections.
3) Other vitamins, herbs and more. In assisting the formation of red blood cells, vitamin B-12 is extremely important for the normal functioning of human brain, nervous system and naturally the human eye. Vitamin B-12 helps prevent heart disease and helps metabolism of every cell. Three herbs are found to contain nutrients for good eye health; they are Bilberry extract, Aspalathus and Mahonia grape extract. Bilberry improves night vision. Aspalathus contains antioxidants good for eye health and immune functions. And Mahonia grape extract keeps the retina in good shape. Out of the total nutrition intake, 1/3 nourishes the visual system.
4) Apart from the nutrition required for the human body, exercises are a must for improving eyesight. While exercising we breathe in more oxygen, of which 1/4 is utilized by visual system. Scientific research has proved that the muscles of the eyes are much stronger than we imagine.
5) The real cause of weakening of eyesight is tension and a probable imbalance in any part of the human body. In fact, different forms of body tension give rise to different eye problems. While day dreaming, though the eyes are wide open they don't see when the mind is preoccupied. You can hold the tip of a pencil one foot away from one eye and close the other eye. Alternately concentrate on the tip and a farther object with open eye. This is a good exercise for the eye muscles.
There is a program conducted online by Cambridge institute for improving eyesight. The tips are as follows:
* Blinking consciously 10 to 12 times every minute is an exercise which can clean, lubricate your eyes and reduce tension in your body.
* Practice flutter blinking 10 to 20 times rapidly.
* Train your mind to be aware of the complete scene the eye provides to you and not to ignore peripheral images caught by the eye.
In improving eyesight, one has to take care of the physical aspects like nutrition and exercise and his psychological aspects of mind relaxation. This might lead to eye power getting corrected and rejection of glasses.
Gordon Kaye admits he still wears his reading glasses but has noticed an overall improvement in his quality of vision since taking the measures outlined above. Live a relaxing life, and when you need to, put on a stylish pair of fashion reading glasses to see the fine print.
Article Source: http://EzineArticles.com/?expert=Gordon_Kaye

Committee on Medical Aspects of Food & Nutrition Policy.

The Committee on Medical Aspects of Food and Nutrition Policy (1991) recommended:

• Eating more starchy foods such as bread, potatoes, rice and pasta. Assuming these replace fat-containing foods, this will help to reduce the amount of fat and increase the amount of fibre in the diet. Adding fat to these foods should be avoided or kept to a minimum.
• Eating more fruit and vegetables. It has been suggested that individuals aim for at least 5 portions of different fruits and vegetables a day (excluding potatoes). As long as extra fat is not added to these foods, these changes will help to reduce fat intake, and increase intakes of fibre and important nutrients such as vitamin C.
• Choosing leaner cuts of meat and lower fat versions of dairy products will help to reduce the amount of fat, particularly saturated fatty acids in the diet. Trimming fat, choosing cooking methods that do not require added fat and eating smaller portions of high fat foods can all be helpful.

People who are overweight should lose weight by using their fat stores to provide energy and increasing their energy output. This means eating less and increasing their physical activity. They should aim to reduce their weight by no more than 1 kg a week. To do this they need to reduce their energy intake by about 1,000 kcal (4.184 MJ) a day. In this way they will lose fat rather than muscle.

A well-balanced diet is the most important requirement for healthy living. Good nutrition helps reduce our risk of getting a large number of diseases, from diabetes to heart disease.

From the point of view of activity, a recent report by the Chief Medical Officer made the following recommendations:

• Adults should participate in at least 30 minutes of at least moderate intensity activity on five or more days a week.
• This does not have to be taken all at once – 3 brisk walks each of 10 minutes duration would be equally beneficial.

CARBOHYDRATES

The Department of Health recommends that men should not consume more than 3-4 units of alcohol/day and women not more than 2-3 units. A standard unit is typically half a pint of beer, a small glass of wine or a single measure of spirits.

The two main types of carbohydrate are sugars and starch. Sugars and starch provide energy. At least half the energy in our diets should come from carbohydrate, mostly as starchy carbohydrates.

FATS

Fat has many important functions as a nutrient:

• It provides more than twice as much energy as protein or carbohydrate. However, no more than one third of our energy intake should come from fat. Fat is needed for health but only in small amounts.
• It is a carrier for fat-soluble vitamins A, D, E and K.
• It contains the essential fatty acids (EFAs) linoleic acid (omega-6) and alpha linolenic acid (omega-3). These - and fatty acids synthesised from them - are important in the formation of cell membranes particularly in nerve tissue. At least 1.2% of energy intake should come from EFAs. Although the fatty acids EPA and DHA are synthesised in the body, they can also be obtained pre-formed from oily fish in particular and fish oil supplements. They are also present in the meat or eggs of animals fed omega 3 enriched diets.

PROTEIN

• Protein is needed for growth and repair of the body.
• Protein provides energy.
• Different foods contain different amounts and combinations of amino acids (the building blocks of proteins). Vegans and vegetarians can get all the protein they need by combining different plant sources of protein, e.g. pulses and cereals.
• The amount of protein we need changes during a lifetime.

MINERALS

• Minerals are nutrients that are needed in the body in tiny amounts.
• Minerals have many roles in the body.
• They form the architecture of bones, they are constituents of body fluids, they help enzymes to work, they help nerves to send signals.
• The amount of each mineral we need changes during our lifetime.

Some minerals are needed in larger amounts than others, e.g. calcium, phosphorus, magnesium, sodium, potassium and chloride. Others are required in smaller quantities and are sometimes called trace minerals, e.g. iron, zinc, iodine, fluoride, selenium and copper. Despite being required in smaller amounts, trace minerals are no less important than other minerals.

Calcium
Calcium is the main constituent of hydroxyapatite, the principal mineral in bones and teeth. Calcium also plays an essential role in intracellular signaling and is therefore necessary for nerve and muscle function. It is also involved in blood clotting.

Foods that are particularly rich in calcium are milk, cheese and other dairy products (but not butter). White and brown flour, but not wholemeal is fortified with calcium by law so bread and other products made from this are important sources of calcium in the UK diet. Calcium is most readily absorbed from milk and dairy products.

Magnesium
Magnesium is present in all tissues including bone. It is present in all foods, but because magnesium is found in chlorophyll, it is abundant in dark green leafy vegetables. However much of this is bound and not readily available for absorption. Grains and nuts are also rich in magnesium, providing about a quarter of total intake among UK adults. Although deficiency is rare, low intakes have been observed in some groups.

Iron

Iron is required for the formation of haemoglobin in red blood cells, which transport oxygen around the body. Iron is also required for normal energy metabolism, and for metabolism of drugs and foreign substances that need to be removed from the body. The immune system also requires iron for normal function. A lack of iron leads to low iron stores in the body and eventually to iron deficiency anaemia. Loss of blood due to injury or large menstrual losses increases iron requirements. Women of child bearing age and teenage girls, in particular, need to ensure their diet supplies enough iron as their requirements are higher than those of men of the same age. Data indicates that iron intake is to low in some groups of women.

Iron is found in animal and plant sources. Iron from animal sources (haem iron) is better absorbed than iron from plant sources (non-haem iron). Absorption of non-haem iron is affected by various factors in food. Phytate (in cereals and pulses), fibre, tannins (in tea) and calcium can all bind non-haem iron in the intestine, which reduces absorption. On the other hand vitamin C, present in fruit and vegetables, aids the absorption of this kind of iron when eaten at the same time. The same applies to meat, fish and poultry. Bread and many breakfast cereals are fortified with iron in the UK, and make a valuable contribution to iron intake.

WHY is water good for us?

Water is essential for our bodies to work properly. Water (and fluid in general) has many functions in the body.
• It acts as a lubricant for joints and eyes
• It helps us swallow
• It provides the medium in which most reactions in the body occur
• It acts as a cushion for the nervous system and helps get rid of waste
• It helps to regulate body temperature.

Caffeine

Caffeine is a mild diuretic (i.e. it increases urine output to a small extent), but drinks that contain caffeine (e.g. tea, coffee, cola) also contribute to fluid intake. You do not need to drink more water to compensate for consuming these drinks, provided you are achieving the 6-8 cups required.

Alcohol

With alcoholic drinks, the dehydrating effect can be greater. Drinking water alongside alcoholic drinks will minimise any dehydrating effects.

Bottled, filtered or tap water?

There are few nutritional differences between bottled and tap water in the UK, and regulations are often tighter for tap than bottled water.

Filtering water reduces problems with limescale build-up and scum on hot drinks by decreasing the hardness of the water and also reduces chlorine and impurities in the water, which may affect taste, but filtered water offers no special benefits in terms of nutrition.

Tap water in the UK is safe to drink. Boiled and cooled tap water is recommended when making up infant formula milk.

How to Run Faster in Football? 2 "Surefire" Tips to Run Faster in 14 Days Or Less

Want to know how to run faster in football? There are tons of exercises for this-but the problem is that most of them don't work.

In fact many of them will actually make you SLOWER. After all, if "traditional" advice worked so well... than why do most athletes faithfully train for years and never see results?

So how do you improve your speed? Here are 3 tips to make it happen.

TIP #1) Rest a LONG TIME between sets

If you retain nothing else from this article, remember this point. The truth is that most athletes don't rest NEARLY long enough between sets.

It's almost a "badge of honor" nowadays to jump from one set to the next without resting. If you don't you are seen as a "slacker".

And it's no wonder-society puts such tremendous importance on "hard work". But working harder is not how to run faster in football--working smarter is the answer.

That's not to say you shouldn't exercise hard--you should. After all, the only way to increase your speed is to do each and every rep at FULL THROTTLE.

The problem is that the only way to have 100% energy to put into each set is to rest a long time between sets.

Failing to fully recover from your last set will force you to go at less than 100% for the next set-rendering it useless for speed training. It might help your endurance... but "endurance" and "speed" are totally separate things.

TIP #2) Do a "customized" workout

The right exercises for you depend on your body type. The same thing things that work for somebody else might actually make you slower.

Remember--running power=force*velocity. If you are lacking force you will need to do weight lifting... and if you lack muscle velocity than you require plyometrics. This is why the ever popular "1 size fits all" programs won't work.

But in either case, the only way to get results from them is to increase your rest time between sets... and do each repetition with 100% energy and focus. This is how to run faster in football in 14 days or less.

Are you sick of biased treadmill "reviews"? Discover how to quickly and easily find the best treadmill for you by checking out http://www.online-treadmill-reviews.com.

Article Source: http://EzineArticles.com/?expert=Shawn_Mitchell

5 Health and Fitness Mistakes Made During the Holidays

My recent relocation from the 24 degree weather of Boston, MA to the sunshine and beaches of Southern California got me to thinking about the differences and the similarities of the holiday season for people around the country.

In Boston right now, we're celebrating the Patriots win and getting ready for a cold Turkey Day.

In Southern California, we may not have had as much luck considering the Chargers loss, but we're also getting ready for Thanksgiving dinner followed by a stroll along the Pacific Ocean.

Whatever your location, there are several truths to the holiday season.

The truth of the matter is that most people tend to put on some extra pounds starting with Halloween and continuing through the New Year.

And every year, many of us go through the same thought process.

You may have found yourself saying:

"This year is going to be different."

"I'm going to eat less. I won't have 2 desserts."

"I'm going to start exercising before the holidays."

"I'm going to stick to my New Year's resolution(s)."

To help you out this holiday season, we've put together a list of the 5 biggest health and fitness mistakes people everywhere are making and what you can do to make sure you don't fall into a weight gain trap.

Here are the Top 5 Health and Fitness Mistakes You May Be Making...

Health and Fitness Mistake #1

Not Having or Not Changing Your Cardio Exercise Program

Many people hit plateaus in the quest for better fitness. Sometimes it's a weightlifting plateau and sometimes it is a cardiovascular fitness plateau.

Remember, your heart is a muscle, too - the most important one.

If you aren't working it at all or if you keep doing the same cardio routine over and over again, then your heart is never challenged in a good way.

To make sure that you are training your cardiovascular system correctly, you'll want to cross train by employing several different cardiovascular activities.

Here are a few to get you started during the holiday season:

* Walking - Take a walk with family members before and/or after your holiday meals. It's a great way to burn a few extra calories and will warm your body up a bit (especially those of you in Boston and the colder climates).

* Cross Training - If you're at the gym, test out a machine you don't normally use.

If you've been using the treadmill forever, the muscles you can see (your legs) and the muscles you can't see (your heart) are probably getting comfortable.

Switching exercise machines will keep those muscles guessing and can even make the time seem to go by faster.

Health and Fitness Mistake #2

Only Doing Cardio

Cardiovascular activity will help your heart get stronger and help you to burn some fat and carbohydrate calories, but a faster and more efficient way to get to your health and weight loss goals is to couple your cardio with a weight lifting routine.

Weight lifting will help to build some lean muscle throughout your body.

Having a little more muscle on your frame will help you burn more calories throughout the day.

Health and Fitness Mistake #3

Eating the Wrong Foods...And Too Much of Them

It's hard enough to eat the right foods in the right amounts throughout the year.

During the holidays, offices and kitchens are often bombarded with sweet and sugary treats. It can be almost impossible to resist.

That's why so many people put on anywhere from 5 - 20 extra pounds during the holiday season.

If you're concerned about gaining weight during the holidays, these 2 tricks will help.

1) Increase or maintain your water and fruit intake -

Once you are at a holiday dinner party it may be tougher to resist the food temptations.

Before you leave the house be sure to drink a glass of water and/or have a piece of fruit. This will help quench at least part of your appetite and leave a little less room in your stomach for that extra cupcake.

2) Bring healthy treats to the office -

If there is only one choice, then that's the one you'll make.

By having a selection, it will be easier to make some heart healthy, lower calorie choices.

Having fruit salad rather than a bowl of chocolates is a great way to stick to a sound nutritional plan.

Health and Fitness Mistake #4

Concentrating on Muscles One at a Time

Long gone are the days of working the biceps only.

Split routines (a staple of bodybuilding) are being replaced by various total-body workout strategies.

Not only do you burn more calories, but you can get more done in less time.

Health and Fitness Mistake #5

Not Asking for Help When You Need It

With so much information available in magazines and yes, on the internet, it can be difficult to know what information to trust.

Too often we keep plugging away, too proud to ask for guidance or assistance.

If you've been stuck in the holiday cycle of gaining weight and losing weight, only to gain more weight, then lose it again, and you're ready for change, then don't be afraid to ask for guidance from a certified health and fitness professional.

The Manhattan Beach Personal Trainer Team has over 10 years of experience in creating effective fat loss and weight loss programs.

We've successfully helped hundreds of clients through the holiday season and are ready to help you.

Schedule your complimentary consultation here.

I'm looking forward to speaking with you soon.

David "Boh" Bohmiller is the owner of My Personal Trainer School, a group of personal trainers in Manhattan Beach, CA. He is well known for his effective fitness program design for athletes and clients of all ages and all skill levels. Learn more about Personal Training with Boh and his Manhattan Beach Personal Trainer Team. Article Source: http://EzineArticles.com/?expert=David_Bohmiller

Women's Health and Fitness - How to Improve It

Health is wealth, that's what they always say. And indeed, there's nothing more important than one's health. With all the health and fitness advices out there, sometimes, we get confused which is which. If we're not careful, following someone else's advice can even lead to peril rather than fitness. So, what is special with women's health and fitness compared to men's?

Women's Health and Fitness 101

Metabolism for women is generally slower than that of men's. Although this fact is not always true, it gives meaning to why it's harder for women to stay fit.

• Women have the tendency to have poor blood circulation compared to men because of slower metabolism. This is usually expressed by the cold hands and feet in all kinds of seasons for the ladies.
• Because of their monthly period, women have a totally different hormonal structure with that of men. This usually is the cause of their phenomenal mood swings.
• With the given facts above, obviously women differ with men when they deal with stress, some of which can even lead to eating disorders.

How to Improve Women's Health and Fitness

• Increase one's metabolism by exercising. Examples are jogging or power walking or a combination of both. Not only does it burn calories faster but it also improves blood circulation.
• Because of slow metabolism, women are recommended to have a high fiber diet. A daily dose of fruits and vegetables are in order to keep one fit and healthy.
• One measure of women's health and fitness is the amount of fluids they take. It is advised to take at least two liters of water and other liquids per day. But this does not include coffee or tea as they contain caffeine.

Regular Visits

With regular check ups, women's health and fitness can be monitored, if not further maintained. Make sure you keep up with your doctor and never skip a visit even if you think there's nothing wrong. As they always say, prevention is better than cure.

On those Fitness Tips

Women's health and fitness cannot be generalized. What works for another woman may not work for you so don't just go on following anybody's advice. Make sure you consult a professional.

Get in touch with an expert to further understand your body. Make sure you only follow a professional's advice and maintain your health.

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Article Source: http://EzineArticles.com/?expert=Gary_Holdon

Am I Healthy?: The Ten Best Ways to Measure Your Health and Fitness .

How does one measure health? It depends on who you ask. A physician may measure health in terms of lab values – cholesterol, blood sugar and so on. A personal trainer might tell you that your body fat percentage is the best indicator of good health. You might base it on what the scale tells you or how your clothes fit.

I’m a big believer in monitoring all of these things and then some. Seems like a big job, but really it only takes a few minutes to do each one, involves inexpensive equipment or can be a regular part of a visit to your physician. I call them "The Big Ten Health and Fitness Measures."

1. Weight
2. BMI (Body Mass Index)
3. Body composition
4. Measurements
5. Resting and target heart rates
6. Cardiorespiratory fitness
7. Energy level
8. Blood pressure
9. Glucose & cholesterol
10. Pain

Why keep track of all these things? First, because there isn't one single good way to define what makes a person healthy or fit. For instance, just because you are at a healthy weight, does not mean that you don't have high cholesterol. Also, it can be discouraging to use just one method. You may find yourself in a situation where even though you did not lose any weight in a given week, you may have lost inches.

Monitoring several indicators of health and fitness helps you to get a well-rounded picture of your entire self. We do not judge our children in just one subject at school right? And just because the child does poorly in math does not mean he won't excel at other subjects. And just because you have not lost any weight on the scale does not mean that your waist isn't getting smaller.

Secondly, we have all heard the adage, "a problem defined is 95% solved." Knowing your target ranges for health indicators like weight, body fat and BMI can help you to define what you need to work on. You avoid unnecessary changes and difficulties by having the correct information. For instance, someone with good cholesterol levels has no need for an ultra-low fat diet.

Third, it serves as a point of inspiration to see how far you have come. Since the changes you are making will be small and incremental, it may be discouraging at times not to see overt progress. However, by keeping track of a variety of fitness indicators, it is easier to see, in black and white, all of the progress you are making.

Jennifer D. Wetmore, DPT has been involved in health and fitness for over a decade working with a range of clients and patients from health clubs to hospitals. Dr. Wetmore is the author of "Small Changes, Big Results: The Health and Fitness Manual with the Secrets to Working Smarter, Not Harder." Please visit [http://www.LifeHealthPT.com] for more information about the Big 10 Health and Fitness Measures.

Article Source: http://EzineArticles.com/?expert=Jennifer_Wetmore