4 Ways To Test Your Body Fat-Body fat is the amount of fat in your body when you compare it to bones, muscles, water, tendons, organs and other body components. To remain healthy and minimize the chances for cardiovascular and other diseases, you should lower your body fat levels to at least the acceptable percentages of 25-31% in women and 18-25% in men. To know when you are healthy it's recommended that you measure the levels. To help you out, here are some of the ways of doing it:
Fat calipers
These units work by requiring you to pinch your fat with your fingers and then measuring the thickness of the pinched area using the fat caliper. Some calipers require you to measure the thickness in one area while others will require you to measure it in different areas. The readings are given in millimeters and you are supposed to compare your readings to a chart (that has your age and gender) in order to find your body fat percentage.
The good side of using the calipers is that they are cheap; therefore, you can buy them and put them in your house. Compared to their cost, they are accurate. To have an easy time using the calipers it's recommended that you go for the ones that require you to measure only one test area.
Read: 9 Health Benefits of Ashwagandha the Super Adaptogen
Comparing yourself to a chart
This is probably the easiest method of determining your body fat. All you need to do is take a picture and compare it to yourself. If you are keen when doing it you can accurately estimate your body fat percentage. If you are having trouble making an accurate estimation, you should ask a friend to help you out.
DEXA scan
Dual Energy X-ray absorptiometry or DEXA as it's often called is a highly accurate body fat testing method that works by determining how fat is distributed in the various parts of the body. The process requires you to use a body scanner with low dose x-rays; therefore, you don't have to worry about being exposed to high x-ray levels. In addition to being very accurate, it takes only 10-20 minutes to complete; therefore, you can rush to the hospital, get the test done and go on with your activities.
Hydrostatic weighing
It's considered as the gold standard of body fat measurement. For you to determine the figure you need to submerge yourself in a specialized tank of water. Since bones and muscles are denser than water, you will weigh more in water if your body fat percentage is low. Conversely, you will be lighter in water if the percentage is higher. To get more accurate results you should blow all the air out of your lungs before weighing yourself. The test takes only 20-30 minutes to undertake and you can find it in universities, labs, and hospitals.
Conclusion
There are plenty of ways of testing your body fat; therefore, there is no reason to walk around worrying that you might be on the unhealthy side. To have an easy time, choose a method that is affordable and you can easily do at home.
If you are looking for a body fat tester to determine your body fat you should go for a fat caliper. We stock different types of calipers all you need to do is choose the best one for your needs.
Read: 7 Ways to Lower Your Carbohydrate Intake
Article Source: http://EzineArticles.com/expert/Jovia_D'Souza/2007086
Article Source: http://EzineArticles.com/9537673
#girl health, girl health tips, gril health tips no 3
Sunday, November 27, 2016
9 Health Benefits of Ashwagandha the Super Adaptogen (2)
9 Health Benefits of Ashwagandha the Super Adaptogen-Ashwagandha is an adaptogen, which is a medicinal herb that helps the body adapt to stress and exerts a normalizing effect upon bodily functions.
Ashwagandha means horse's smell in Sanskrit; the reference meaning, horse like attributes of physical strength and endurance.
Ashwagandha has a surprising number of health promoting benefits and there have been over 200 studies documenting these numerous benefits.
1: Energy and Stamina
Ashwagandha provides a steady level of healthy energy and endurance, eliminating fatigue.
2: Adrenal System
Chronic stress seems to be a constant in a lot of people's lives. When you are stressed, your body produces higher levels of cortisol which can fatigue your adrenal glands, which also tends to disrupt hormone balances. This leads to symptoms of fatigue, irritability, weight gain and sweet or salty food cravings. Ashwagandha helps to balance cortisol production supporting health adrenal function.
3: Thyroid Hormones
Whether you are suffering from hypothyroidism (under active thyroid or elevated TSH and decreased T4) or hyperthyroidism (thyroid over produces T4, T3, or both), Ashwagandha regulates and balances healthy thyroid hormone production.
4: Anti-Aging
Ashwagandha destroys free radicals which cause damage to your skin. It also increases DHEA and Estrogen levels which helps to increase collagen production that maintains your skins youthful appearance.
5: Mood stabilizer
Ashwagandha also has the amazing ability to decrease anxiety and reduce symptoms of depression. In fact Ashwagandha generally has a calming effect and elevates your mood.
6: Brain Health
Ashwagandha greatly improves brain health by reducing the build-up of amyloid plaques in the brain that cause degenerative diseases such as Dementia, Alzheimer's, Parkinson's and Huntington's Disease. It also stimulates the re-growth of damaged brain cells helping to reduce the symptoms of these degenerative diseases. Ashwagandha also improves the production of acetylcholine which improves cognitive abilities such as memory and learning.
7: Diabetes
Ashwagandha helps improve the symptoms of diabetes by lowering after meal and fasting blood sugar levels and improving insulin sensitivity.
8: Cancer Prevention
Ashwagandha helps to block the growth of cancer cells (breast, lung, central nervous system and colon) due to immune boosting and antioxidant properties. It increases the production of white blood cells which makes the body better able to fight cancer and also the effects of chemotherapy.
9: Reduces Pain and Stiffness in the Joints
As Ashwagandha is a powerful antioxidant, it greatly reduces inflammation in the body, thereby reducing joint pain and stiffness.
Recommended Dosage: 500-1000 mgs twice daily
Petrea Dishman at http://www.affordable-health.com Our mission is to provide significant value in healthcare benefits and equip you with an abundance and balance of health, fitness, healthy recipes, personal development and spiritual information and resources for Inspiration and wellness of the Whole person.
resource: EzineArticles.com
Girl health tips no 1: 7 Ways to Lower Your Carbohydrate Intake
#girl halth, girl health tips, girl health tips no 2
Ashwagandha means horse's smell in Sanskrit; the reference meaning, horse like attributes of physical strength and endurance.
Ashwagandha has a surprising number of health promoting benefits and there have been over 200 studies documenting these numerous benefits.
1: Energy and Stamina
Ashwagandha provides a steady level of healthy energy and endurance, eliminating fatigue.
2: Adrenal System
Chronic stress seems to be a constant in a lot of people's lives. When you are stressed, your body produces higher levels of cortisol which can fatigue your adrenal glands, which also tends to disrupt hormone balances. This leads to symptoms of fatigue, irritability, weight gain and sweet or salty food cravings. Ashwagandha helps to balance cortisol production supporting health adrenal function.
3: Thyroid Hormones
Whether you are suffering from hypothyroidism (under active thyroid or elevated TSH and decreased T4) or hyperthyroidism (thyroid over produces T4, T3, or both), Ashwagandha regulates and balances healthy thyroid hormone production.
4: Anti-Aging
Ashwagandha destroys free radicals which cause damage to your skin. It also increases DHEA and Estrogen levels which helps to increase collagen production that maintains your skins youthful appearance.
5: Mood stabilizer
Ashwagandha also has the amazing ability to decrease anxiety and reduce symptoms of depression. In fact Ashwagandha generally has a calming effect and elevates your mood.
6: Brain Health
Ashwagandha greatly improves brain health by reducing the build-up of amyloid plaques in the brain that cause degenerative diseases such as Dementia, Alzheimer's, Parkinson's and Huntington's Disease. It also stimulates the re-growth of damaged brain cells helping to reduce the symptoms of these degenerative diseases. Ashwagandha also improves the production of acetylcholine which improves cognitive abilities such as memory and learning.
7: Diabetes
Ashwagandha helps improve the symptoms of diabetes by lowering after meal and fasting blood sugar levels and improving insulin sensitivity.
8: Cancer Prevention
Ashwagandha helps to block the growth of cancer cells (breast, lung, central nervous system and colon) due to immune boosting and antioxidant properties. It increases the production of white blood cells which makes the body better able to fight cancer and also the effects of chemotherapy.
9: Reduces Pain and Stiffness in the Joints
As Ashwagandha is a powerful antioxidant, it greatly reduces inflammation in the body, thereby reducing joint pain and stiffness.
Recommended Dosage: 500-1000 mgs twice daily
Petrea Dishman at http://www.affordable-health.com Our mission is to provide significant value in healthcare benefits and equip you with an abundance and balance of health, fitness, healthy recipes, personal development and spiritual information and resources for Inspiration and wellness of the Whole person.
resource: EzineArticles.com
Girl health tips no 1: 7 Ways to Lower Your Carbohydrate Intake
#girl halth, girl health tips, girl health tips no 2
7 Ways to Lower Your Carbohydrate Intake (1)
7 Ways to Lower Your Carbohydrate Intake -A low-carb diet can have many health benefits. It can help keep weight down and lowers the chance of developing illnesses such as diabetes. However, it can be easier said than done. Try following our 7 easy ways to keep carbohydrates in your diet to a minimum.
#7 Skip the Fruit Juice
Fruit juice contains little fiber and is full of sugar and carbohydrates, much like any other sugar-filled beverage. The best thing is to stick to water, but if you want to add a little extra flavor, try adding a slice of lemon or lime to spice things up a little.
Take home message: Just because it says 'fruit juice' doesn't mean it is better for you than any other sugary drink; it's best to stick to water.
#6 Have Eggs for Breakfast
Many breakfast foods such as breads and cereals are high in carbohydrates. Eggs can provide a tasty breakfast meal without loading you up on carbs. They are also full of protein, just be sure to skip the toast.
Take home message: Eggs are a high protein, low carb, breakfast alternative if you are trying to control your carbohydrate intake.
#5 Eat low Carbohydrate Snacks
You may be doing a great job keeping carbohydrates to a minimum when it comes to your main meals, but those snacks can add up. Treats like pretzels and chips are loaded with unwanted carbs. Instead, opt for cheese, almonds or walnuts.
Take home message: Keeping your carbohydrate intake in check when it comes to snacks is just as important as managing it during main meals.
#4 Make Sure Your Dairy Intake is Low Carbohydrate
Dairy products are very tasty and very healthy, but some are loaded with carbohydrates. Fruit flavoured yoghurt and frozen yoghurt are often high in sugar and carbohydrates. Stick with Greek yoghurt and cheese for a low carb alternative. Take home message - remember to choose dairy that is low carb to get the full benefits of dairy products without any unwanted carbohydrates.
Take home message: Remember to choose dairy that is low in carbohydrates to get the full benefits of dairy products without any unwanted carbohydrates.
#3 Switch Potatoes and Bread for Vegetable
When given the choice between potatoes and bread or vegetables, particularly when eating out, always opt for vegetables. Where possible, make sure the vegetables are non-starchy such as carrots, peas or corn.
Take home message: Eating out can be a challenge, so always ask for vegetables instead of a carb-loaded side.
#2 Eat Plenty of Protein
Eating a healthy, high protein source at each meal can make it easier to reduce those carbs. Protein such as meat, poultry, eggs and nuts not only add flavor and variety to meals, but they also make you feel fuller for longer, therefore you will be less likely to reach for an extra piece of bread
or high-carb dessert.
Take home message: Eating a healthy protein at each meal is an easy way to lower your carbohydrate intake.
#1 Cut out Bread
Whilst bread might be a staple in many diets, it is often low in fiber and high in carbohydrates, this is particularly true of white bread. If you are trying to decrease your carbohydrate intake, the simplest and most effective way is to eliminate bread.
Take home message: Whole grain bread contains nutrients, but is also incredibly high in carbohydrates and you can ingest these nutrients through other foods.
Reducing your carbohydrate intake can be difficult, but hopefully, these steps will help you to form healthy habits when it comes to implementing a low-carb diet.
Girl helath tips no 2; 9 Health Benefits of Ashwagandha the Super Adaptogen
Article Source: http://EzineArticles.com/9532222
#girl health, girl health tips, girl health tips no 1
#7 Skip the Fruit Juice
Fruit juice contains little fiber and is full of sugar and carbohydrates, much like any other sugar-filled beverage. The best thing is to stick to water, but if you want to add a little extra flavor, try adding a slice of lemon or lime to spice things up a little.
Take home message: Just because it says 'fruit juice' doesn't mean it is better for you than any other sugary drink; it's best to stick to water.
#6 Have Eggs for Breakfast
Many breakfast foods such as breads and cereals are high in carbohydrates. Eggs can provide a tasty breakfast meal without loading you up on carbs. They are also full of protein, just be sure to skip the toast.
Take home message: Eggs are a high protein, low carb, breakfast alternative if you are trying to control your carbohydrate intake.
#5 Eat low Carbohydrate Snacks
You may be doing a great job keeping carbohydrates to a minimum when it comes to your main meals, but those snacks can add up. Treats like pretzels and chips are loaded with unwanted carbs. Instead, opt for cheese, almonds or walnuts.
Take home message: Keeping your carbohydrate intake in check when it comes to snacks is just as important as managing it during main meals.
#4 Make Sure Your Dairy Intake is Low Carbohydrate
Dairy products are very tasty and very healthy, but some are loaded with carbohydrates. Fruit flavoured yoghurt and frozen yoghurt are often high in sugar and carbohydrates. Stick with Greek yoghurt and cheese for a low carb alternative. Take home message - remember to choose dairy that is low carb to get the full benefits of dairy products without any unwanted carbohydrates.
Take home message: Remember to choose dairy that is low in carbohydrates to get the full benefits of dairy products without any unwanted carbohydrates.
#3 Switch Potatoes and Bread for Vegetable
When given the choice between potatoes and bread or vegetables, particularly when eating out, always opt for vegetables. Where possible, make sure the vegetables are non-starchy such as carrots, peas or corn.
Take home message: Eating out can be a challenge, so always ask for vegetables instead of a carb-loaded side.
#2 Eat Plenty of Protein
Eating a healthy, high protein source at each meal can make it easier to reduce those carbs. Protein such as meat, poultry, eggs and nuts not only add flavor and variety to meals, but they also make you feel fuller for longer, therefore you will be less likely to reach for an extra piece of bread
or high-carb dessert.
Take home message: Eating a healthy protein at each meal is an easy way to lower your carbohydrate intake.
#1 Cut out Bread
Whilst bread might be a staple in many diets, it is often low in fiber and high in carbohydrates, this is particularly true of white bread. If you are trying to decrease your carbohydrate intake, the simplest and most effective way is to eliminate bread.
Take home message: Whole grain bread contains nutrients, but is also incredibly high in carbohydrates and you can ingest these nutrients through other foods.
Reducing your carbohydrate intake can be difficult, but hopefully, these steps will help you to form healthy habits when it comes to implementing a low-carb diet.
Girl helath tips no 2; 9 Health Benefits of Ashwagandha the Super Adaptogen
Article Source: http://EzineArticles.com/9532222
#girl health, girl health tips, girl health tips no 1
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