Dr Akilah El – Celestial Healing Wellness Center

The Natural Health and Holistic World According to Dr Akilah El

Tag Archives: Exercising

5 Ways You Can Reduce Your Cancer Risk

Cancer is one of the leading killers among women after cardiovascular related incidents. Many of the cancers diagnosed can be prevented through very simple lifestyle changes. Here are five easy ways that you can begin to reduce your cancer risk today!

 

Keep Your Weight In a Healthy Range
Sometimes when we’re at the doctor’s office and we look at ‘ideal’ weights, it can be a bit discouraging because you may not necessarily fall into that range even though you are leading an active lifestyle. Instead, focus on having a Body Mass Index (BMI) between 18.5 and 24.9. Anything above 24.9 can result in hormone fluctuations and insulin markers that can trigger cancers in the body.

Watch How Much You Consume Alcohol
Too much alcohol can result in an increased risk of both breast and colon cancers in women. The alcohol triggers hormonal changes and can lead to poor nutrient absorption in the colon. Keep your intake of alcoholic beverages to just one a day to avoid these complications.

Exercise!
Cancer hates nothing more than an active lifestyle. The American Cancer Society says that exercise alone can decrease your chances of colon cancer by 30%. Their suggestion is at least 30 minutes a day; five days a week to reap the cancer fighting rewards.

Eat As Little Processed Food As Possible
The chemicals used in today’s food processing can trigger hormonal and digestive responses in the body as well as the processed food tends to lack important nutrients needed to keep your healthy. Aim to eat as fresh and natural as possible to avoid these chemicals and hormones, and get all of the nutrients your body needs.

Quit Smoking!
According to The American Cancer Society, over 30% of deaths from cancer related illnesses are cigarette smoking related. Not just lung cancer, but bladder, kidney, mouth, esophageal, and other cancers are related to cigarette smoking. But if you make the commitment to quit today, your cancer risk will be cut in half in as little as ten years.

So there you have it. By making these five lifestyle changes you can start today, your chances of getting cancer are greatly reduced. When you think about it, seems pretty minor to make these little adjustments to give you a better quality of life for many years to come. Personally, I have some risk factors for certain cancers in my family, so when I heard that there were simple things I could do to minimize my risk, I jumped at the chance to give them a try. Which one are you going to try first?

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Improving Your Child’s Self Esteem Through Exercise

Improving Your Child's Self Esteem Through ExercisesBy Lynn Bode

Raising a pre-teen or teenage daughter (or son) is not easy and can cause any parent a lot of stress.  There’s so much to worry about – dating, drugs, alcohol, sex, school grades, just to name a few.  But one crucial element often gets overlooked until it manifests itself in extreme ways (like through an eating disorder). I’m talking about self-image. It’s extremely important that parents ensure that their children have a positive self-image, especially in relation to their body.

The key to ensuring strong self-esteem and a positive body image starts with the parent. If you don’t feel positive about your self-image, then how can you expect your children to? While this is important for both genders, it is especially critical for raising a healthy daughter. And beginning the lessons when a girl is young is imperative, so don’t wait until it’s too late – teaching your daughter to feel good about her body needs to start at a very young age.

Eating disorder experts say girls are developing eating disorders as young as 5 and 6 years old. And a recent study indicated that 70% of the sixth-grade girls they surveyed said they began worrying about their weight between ages 9 and 11. Why are so many young girls thinking that they are fat? Many are obsessing about their weight because they have parents who are preoccupied with their own poor body images.

While the statistics are disheartening, the good news is that there’s a lot that can be done to help our children have positive self-images. And, even small changes that parents make can help. Here are few tips to help your children avoid warped and negative body images:

Establish a “no diet talk” rule. When your children are nearby, DON’T talk about dieting or how fat you feel! This is extremely important. Remember, kids are listening all the time (even when you think that they aren’t – especially then). So, even though asking your spouse or friend “do I look fat in this?” may seem innocent, it can have a life-altering effect on your kids when they repeatedly hear it.

Parents aren’t the only adults that influence their children. Set the “no diet talk” rule mentioned above for all adults that are around your children. This means you shouldn’t allow your friends, parents, siblings, neighbors, or anyone else to talk about being fat or being on a diet when they are around your children.

Set a good example. If your children never see you engage in fitness or if they hear you complain about working out, then they are going to have a negative image of exercise. Let them know that you workout to stay healthy, to be strong and to have more energy and stamina (so you can keep up with them)!

Get your kids involved in sports. Experts say that playing sports really helps build confidence and improves self-esteem (especially for girls).

Teach your children to include physical activity as part of their daily routine. But don’t force them to exercise. Make sure that the physical activity is seen as something fun to do rather than teaching them to think of exercise as a necessary evil. Good activities include taking a nightly family walk, turning off the t.v. and instead turning music on that you all can dance to, or taking a weekend family bike ride.

Try to prepare (or if you are short of time purchase) healthy meals. And teach them the importance of good nutrition. Don’t let them have the misconception that there are “good” and “bad” foods. If a kid thinks that candy is a “bad” food, then naturally they will just want it more. Just try to encourage your kids to eat a balanced diet each day and to eat sugary and/or fatty foods in moderation.

Remember that something as small as talking about losing weight in front of your kids can have very detrimental effects on their self-image as they age. Damaging behavior learned from a parent at a young age can take years for a child to overcome. So, the sooner you start incorporating the tips above into your life, the better for you child. But don’t forget that it has to start with you – make sure that you are incorporating healthy fitness and eating rituals into your daily routine and that you have a positive body image (no matter what your size or shape is)!

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To learn more about workouts for children and teens or to have a personalize fitness program created for your child’s fitness goals browse through our fitness page by clicking here

The 4 Things Missing From Most Women’s Workouts

If your workouts consist of doing light weights and steady-state cardio, you might be in for some bad news: These things alone won’t likely get you the results you’re after, say experts. To increase your fitness level, burn fat, and improve muscle tone, you’ve got to step up your game.

Here are four things women tend to skip that can deliver serious results.

1. High-intensity training.

All that time coasting on the elliptical at a comfortable pace probably hasn’t done much for your body, says Panama-based trainer Belinda Benn, creator of the Breakthrough Physique home fitness system. In fact, the biggest mistake women make in their training is not exercising with enough intensity, she says.

High-intensity interval training, or HIIT, is typically a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. “High-intensity interval training  is the best way to improve your overall fitness, burn fat, and stimulate your hormones for a stronger body,” says Benn.

How to tell if you’re training hard enough? Look to your body for clues, Benn says. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. “If you feel nothing,” Benn says, “you probably didn’t work out hard enough.”

Heavy Lifting For Women
2. Heavier lifting.
 

 

For most women, a typical weight-training session equals light dumbbell exercises, says Toronto-based strength and conditioning specialist Craig Ballantyne, creator of the Turbulence Training Program. But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat, he says. Lifting heavier will also increase your strength and muscle definition.

Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up. Most women often worry that lifting heavy weights will make them look big and bulky like men. Unless you are taking Anabolic Steroids and/or Human Growth Hormone it is virtually impossible to grow muscles like men. I don’t care how heavy you lift.

3. Upper body workouts.

Women tend to store body fat around the waist, hips, and thighs, so that’s where they typically focus their exercise efforts—neglecting their upper bodies, Benn says.

But you can’t spot-reduce fat, and sticking with what’s easy can stunt your progress, says Benn. Because you may feel weak while attempting pull-ups for the first time, Benn suggests doing the hard stuff at the start of your workout, “when you’re freshest and feeling mentally strong.”

“Focusing on underdeveloped muscles will improve the contours of your body,” Benn says.

4. Training with a barbell.

Think barbells are synonymous with back-breaking chest presses? Not so. “You can do a tremendous workout just with a barbell,” Benn says. “If you’re holding a bar rather than using two separate weights, it forces you to get your body  in sync.”

Barbells are great for both upper- and lower-body exercises. Balancing one across your shoulders while doing squats, lunges, or walking lunges helps develop posture and balance, Benn says.

If you’re flirting with a barbell for the first time, go as light as you need to. Even 10 pounds is a good start.

Bonus tip:

If you’re worried you’ll bulk up with any of these exercises, consider your body type. Benn says women generally fall into two categories: those who build muscle easily, and those who don’t. If you build muscle easily, she suggests emphasizing high-intensity exercises. If you develop muscle slowly, you’ll benefit from spending more time on heavy lifting.

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To learn more about workouts for women or to have a personalize fitness program created for your weight lost goals browse through our fitness page by clicking here

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