Not So Shallow: How Your Looks Relate to Your Health

Not everyone obsesses over their looks. As long as they look clean and neat, they’re happy. But there are some times when it’s important to pay attention to what you look like. There are some things that can be an indication of poor health, so ignoring them isn’t the best idea. Your looks relate to your health, and can help to tell you whether you’re healthy or not, so if you notice a change in your appearance, it might be worth considering if anything has changed or even arranging an appointment with your doctor. Look out for any of these things, which might mean you need to make some changes.

Skin

Your skin can be a good indicator of how healthy you are – even if it’s just how healthy your skin is. Skin can be sensitive and might be affected by a number of things. If you’re not hydrated enough or not getting enough sleep, it could cause dry skin. Lots of things can irritate your skin, from laundry detergent to soap. You can come out in hives if you’ve eaten something you’re allergic too, and a rash could even indicate something serious, like meningitis. So it’s important to keep an eye on any changes to your skin, especially if you have other symptoms.

Teeth

People can spend a lot of time worrying about their teeth and what they look like. But it might not all be vanity, as caring for your teeth is an important part of staying healthy. Getting good dental care is one way you can ensure your teeth stay in good condition. Your dentist can pick up on problems as soon as possible. Don’t wait for pain to tell you that there’s something wrong with your teeth. Both you and your dentist can spot potential problems by looking. Discoloration might indicate that you’re developing a cavity or losing the enamel on your teeth.

Weight Gain

Being fat or gaining weight doesn’t necessarily mean you’re unhealthy. You could still be fit and even eating a balanced diet. But sudden and unexplained weight gain is certainly something to look out for. And if you’re gaining weight due to a change in lifestyle, it could indicate that you need to rethink things if you want to stay healthy. Weight gain isn’t necessarily a serious problem, but sometimes it might mean an issue you need your doctor to identify. If you’re not sure of the reason for it, visiting your doctor could be a good idea.

Tired Eyes

Tired eyes could just be an indication that you’re not sleeping enough. But there are some other culprits if you’re sure you’re getting enough sleep. Sometimes, bags under your eyes might be caused by allergies that cause fluid to build up. Your diet can also cause them if you’re consuming too much salt. A diet high in sodium can mean that your whole body retains more water, including the skin around your eyes.

What’re Your Thoughts

Looking after your looks can help to keep you healthy too. So don’t ignore any changes you notice.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

“Targeted” Weight Loss Is A Myth

We all have an area of our body that we’re not happy with. Or, particularly not happy with.

For some, it’s the classics. You wish your waist was more nipped in, that your hips were narrower, that your upper arms were tauter. Perhaps you wish for slimmer thighs or a jawline that’s tight to the bone.

For others, it’s the less obvious areas. A slimmer upper back, so bra straps glaze effortlessly over the skin rather than creating the dreaded ‘back fat’. Perhaps you think your wrists should be more slender, or you daydream of the perfect neck nape that can arch like a swan.

We all have these areas – it’s one of the most uniting things, in fact. While you may be generally satisfied with the rest of your body, there’s always something that stands out as being in need of attention.

The Myth of “Targeted Weight Loss”

Unfortunately, the fact that these concerns are fairly universal opens them up to exploitation. There are more than enough unscrupulous companies who will take this knowledge and decide to run with it, offering a solution – in exchange for a lot of money, of course – that can conquer our body demon area once and for all.

With this problem, the snake-oil style sales tactics focus on the idea of “targeted weight loss”. They will sell you a product or a vegetable (lest we forget that the lobbying industry for vegetables is very much a thing – how else would a nonentity like kale have gone from an unknown to a must-have?) that is going to be able to target a specific area of your body.

Eat tomatoes to limit your stomach fat!

Fed up of your upper arms? You need yams!

And so on and so forth.

Some Of The Hype Is Based In Reality

Sometimes, what’s being advertised is a positive thing. Telling people to eat more tomatoes is never a bad thing; they’re extremely nutritious and many of the compounds they contain will help with fat loss. But there’s no way of helping with a certain area. It just doesn’t exist, it’s not possible, that’s not how the human body works.

It’s equivalent to those painkillers that tell you that they are for a specific type of pain, such as headaches or period pain. That’s marketing nonsense (and Australia, for example, have banned them as a result). It’s the same with diet and foods; they can’t target a particular area.

So What Does Work?

If you have a defined concern, then you should address it first and foremost through diet. There’s no doubt that general calorie control coupled with these weight loss ideas can help reduce your overall intake and improve your nutrition, which is the first step to tackling a stubborn area.

With that ticked off, target an area through exercise rather than diet. Research specific toning exercises for the area you’re concerned about, listen to your body energy levels and then try to do them regularly. It might not be an exciting, cure-all answer, but it’s a method that has one preference over the wild claims…

… It will actually work.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Women’s Nutrition: What Vitamins and Minerals Do We Really Need?

As the old saying goes, women are from Venus and men are from Mars. Despite us being of the same species, there really are so many differences between the genders both mentally and physically. And so when it comes to physical health, it’s no wonder that we need slightly different vitamins and minerals to thrive compared with our male counterparts. A woman’s body is perfectly designed for the complex process of conceiving and giving birth to a child. However, even if you’re not pregnant, there are certain nutrients you need in order to stay healthy. Here are just a few of them because women’s nutrition is important to staying healthy.

Iron

Each month women lose up to 7mg of iron due to menstruation, and for this reason, it’s much easier for women to become deficient or even anemic. If your iron levels are low you may benefit from taking a supplement, however it’s worth speaking to a doctor as too much iron can actually be dangerous. The last thing you want is to jump from one extreme to the other. Ideally, you’ll get all of the iron you need from your diet. Dark leafy green vegetables such as cabbage and spinach, beans, seafood and dried fruit are all high in the nutrient. Red meat is also a good source, although due to high levels of saturated fat you should be wary of eating too much of it.

Folic Acid

Guidelines suggest that every sexually active woman should take a folic acid supplement. This is because it’s incredibly important for the development of a fetus, and since one in two pregnancies aren’t planned you should take it even if you’re not trying to conceive. By the time you find out you’re expecting it could be too late; so this gives you peace of mind just in case. If you get a multivitamin containing folic acid you won’t have to do anything different. Simply take your daily tablet as you normally would, and you’re protected if the situation does arise.

Vitamin b12

There are a number of ways that a B12 deficiency can affect the female reproductive system. These include cell abnormalities in the cervix and uterus, to an egg not being released during the monthly cycle. Hormonal disruptions such as abnormal estrogen levels have also been found, these are crucial for successful full-term pregnancies. Vitamin b12 is found in animals and animal products such as meat, poultry, eggs, and dairy. Vegetarians and vegans are particularly at risk. However, you can get supplements to ensure your levels are kept where they should be.

Whey Protein

According to research, women actually benefit more from a protein supplement than men do; this is because women are more likely to opt for low-fat choices in their diet (which can also mean low protein). You can find reviews of the best whey protein for women by Fitness To Go if you’re considering trying it out. If you workout and take exercise seriously, adding a whey protein powder or supplement to your diet can build lean muscle and help with weight loss. Plus whey is easily digested and helps with amino acid absorption.

What’re Your Thoughts?

Understanding that our bodies are different to men’s, and why we need more of some nutrients than they do is important. Find ways of working these into your diet, whether it’s with food or a supplement.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Surprising Things Which Aren’t As Healthy As You Think

We are always looking for ways to be more healthy in our life. After all, we want to stay in the best shape and health as possible. But in the quest to be healthier, a lot of us are actually doing things that aren’t healthy for us. And it could actually be jeopardizing our health rather than helping it in the long-run! In fact, here are some surprising things which aren’t as healthy as you think.

Fat-Free or Low-Fat Foods

A lot of people opt for the fat-free or the low-fat options when they head to the supermarket. After all, they feel like these will be the much healthier option for them. And it helps them to feel less guilty when they tuck into the food. But a lot of the time the low-fat options can be unhealthy. After all, when they remove the fat, it means the sugar and sodium increases to help it still retain its flavor. But these can both be unhealthy. So the product you are consuming could just be worse than the original option! And as this article says, our body needs some fat to function. In fact, fat can help us absorb vitamins and minerals and even regulate our hormones. Therefore, rather than swapping to low-fat options, stick to the normal option in future. Just cut back how much you are consuming to ensure you stay healthy.

Your Normal Toothbrush and Toothpaste

You are likely to use the same toothbrush and toothpaste day after day. But do you know if it’s actually working for your teeth? If your toothbrush is past it’s best, it’s probably not giving your teeth the clean it needs. And if you are opting for the cheapest toothpaste, it’s likely to not be the healthiest option. However, there are some healthier options available to you for the sake of your oral health. For one thing, you could look at getting a new electric toothpaste. It will ensure all your pearly whites get a good clean when you brush them twice a day. Or you could even opt for a natural toothbrush which you can get from brands like the Miswak Club. The natural toothbrush contains antiseptics that will ensure issues like gum disease and bad breath become a thing of the past!

Breakfast Bars

A lot of people opt for a breakfast bar when they are in a rush in the morning. After all, it saves them time, and it’s something they can consume on the go. And as it’s normally fruit and nut, they think it’s a healthy option. But a lot of these bars actually have as much sugar as regular candy bars. So you might end up having a ton of sugar which is not good for your health! Therefore, always check out the ingredients before picking up one of these bars. You could even make your own instead so you know exactly what is going in the bar!

And despite the fact a lot of people recommend you have fruit juice rather than opting for soda, the sugar content is not that healthy for you. In fact, if you do want to have fruit juice, opt to water it down to ensure it’s healthier, or even go for water instead! After all, as we said before, we don’t have enough of it as it is!

What’re Your Thoughts?

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Running Away From Life’s Problems

Too much of a good thing – it seems like something that’s impossible when you’re enjoying it, but it’s true. You can overdo absolutely anything, even if it’s the most favorite thing in the world for you to do or indulge in. Taking everything to the limit and going overboard can put you off in some cases, but in others it can ruin an activity for you completely – and not just in mentality, but in physical form too. Here’s why it’s a bad idea to start running away from life’s problems.

Slowly Overdoing It

You don’t notice that you’re going too far on the whole exercise regime until something starts to happen. It could be that you’re starting to feel fatigued, not getting the same amount of energy or endorphin release from your workout as you usually do, or that – in extreme cases – you have passed out from the sheer exhaustion. Taking your routine to the next level can help in some cases, but you need to take into consideration just how much you can take on and do in order to get you there.

Part of a Healthy Lifestyle

With exercise comes the need to be able to do other things alongside it. Keeping up a relatively unhealthy diet whilst pumping weights in the gym will do nothing good for your body. You need fuel from certain food groups that junk food just won’t cover; your body will go into a sort of starvation mode if it isn’t given the energy that it needs. Think of it like putting petrol into a diesel car – it just doesn’t work. It’s not as extreme as your car breaking down instantly, but that’s generally the jist of what could happen.

When Things Start to Go Wrong

It isn’t just diet which affects exercise and the whole routine that you’ll have going on there. There are other things that come into play as well. Drugs are often used to increase performance, and it’s not a new thing – doping issues have been going on long in the Olympics and even before this. There has always been something that a human can ingest that will make them better at whatever they’re doing. If you feel like you have taken this path and it’s getting out of control, consider seeing an addiction counselor to get you back on track. The quicker you nip the problem in the bud, the better you’ll be feeling.

How to Stay on Track

Keep a clear mind and give yourself something to focus on. Maybe enroll in a marathon or similar race to channel your energy into something positive. Don’t overdo it and try not to get too involved to the point where you are exceeding your limits. If you know that you struggle with going over the top, sit down and write a concise plan to give you clarity on what you need to do to achieve your goal without harming yourself. The more structure that you’ve got to work off, the less chance you have of going off the rails and doing damage which will take an age to reverse.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Stuck In A Fitness Rut? Transform Your Average Workout Into An Inspiring One

If you’ve been doing the same workout and exercises for months on end you can start to lose motivation. Our bodies don’t improve the same way they did to start with, and we become frustrated and demoralized by the same stale routines. Mix up your workouts to get the best results. This will ensure you’re working different parts of the body, and keep your workouts exciting! Here’s what to do if your stuck in a fitness rut. 

A Simple Solution

The common misconception that body weight training is just for boys, is finally being broken down. More women than ever are taking up some form of weight training and seeing the amazing results firsthand. It may be intimidating but this form of exercise has huge benefits and is a lot of fun. This is a popular form of exercise amongst those who want to ditch the gym equipment but still build some muscle. You’ll burn fat fast and increase your core strength with these types of exercises. Another great thing about bodyweight training is that you can scale up or down easily depending on your fitness. Simply add more reps of increase or decrease time limits to modify simple workouts.

Take it Outside

Exercising outdoors has huge benefits which have been extensively reported. If you haven’t yet taken the plunge, you really should. Gyms are great because of the equipment and sense of community that they can provide. It’s easy, however, to start to feel like you’re stuck in a fitness rut. Working out outside isn’t limited to running either. Get creative and use what mother nature has provided! Hiking, swimming, kayaking and even paddle boarding are all great ways to get fit.

These types of exercises can get you excited about fitness again and help mix things up. If you want to get super creative try stand-up paddleboarding workouts. The balance and strength needed to stay upright on the board really work your core. In addition, it’s a low impact exercise, which makes it great for older people, or those with damaged joints. Read some SUP reviews to find out the benefits and get some tips and inspiration.

Top Technology

It may sound odd, but introducing some great tech into your workouts could really transform them. There are now advances which mean you can listen to music via headphones whilst you swim. Apps can chart your workout, progress, and tell us where we need to improve. Getting feedback and keeping a log of our workouts is a great way to improve them. Technology really can be a useful aid when trying to improve your exercise regime. Keep a track of which areas you’re focussing on and it’ll become clear which areas you’re neglecting. If you find yourself doing cardio most of the time, integrate some strength training too.

What’re Your Thoughts?

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Photo Perfection: Get The Best Shot

When you’re not a trained or a professional taking the perfect photo can be nothing but a chore. It can be frustrating to have see a constant reel of bad photos coming up, one and the other and each worse than the last. But there are ways around this, ways that you can ensure the photos are better and make you and the people you’ve taken a photo of happy. You may already use some of these tips, but they can give you ideas and stoke your creative spirit, giving you a new motivation to re-enter your passion and stick at it, getting the photos you’ve always wanted. Here’s how to get the best shot.

Don’t Rush The Holiday Snaps

If you rush the holiday snaps you could go home feeling disappointed. Quick fire photos are sometimes okay, but usually you’ll pick something up that ruins the shot. Take your time. Stop for a moment to take the picture you want and retake it if it isn’t what you wanted. Sure, you may be on the clock, but it doesn’t take too long to take a photo.

If you’re s specific camera user, for example, a FujiUser, then check out tips that relate back to that brand. It’s much easier applying specific tips. You should also think about the lens when you are on holiday. Primarily because you don’t want the biggest one to lug around but you do want a decent shot, so take something half decent. Take your time, wait for the right angle and don’t want. You want memories to cherish, not awful photos that you have to look back on.

Don’t Be Afraid To Edit

Sometimes there will be something inevitable in the way of your shot or that one little blemish that ruins everything. In this digital age why not use everything that is at your disposal. Upload your photo to the computer and use some kind of editing technology, such as photoshop, to make it what you want. Certain purists argue against this, ignore them. You want the best photo then make it the best photo. It’s done by everyone all over the world. You can pull out the annoying bird who flew across your range just as you pressed the take button, or beef up the brightness a little bit. Whatever you decide to do, don’t forget that is a legitimate option.

Light Is Your Friend

The more light you have the better the shot will be. If there is a cloudy day, come back when it is sunny. Light makes all the difference in photography. You want to take the brightest photos you can. The same applies indoors. If you look at the professionals they always seem to use light rigging to get the photo they want. Just turn the lights on before taking the snap. Ensure it is the one you want it to be. The recipient will be happier with this too. Light is every photographer’s ally, expose your shots to it as much as physically possible.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Load Your Guns: Best Arm Strengthening Exercises

Lots of runners focus on strengthening their legs and improving their cardio when they are busy training. Very few think about working their arms and improving upper body strength. But no matter what type of exercise you prefer, even if it is running, you should always work on strengthening your entire body, even the parts you don’t use that much. For instance, when we run we use our arms to help propel our whole body forward. Plus, if you have strong arms, you will be able to carry your water bottle with you on your runs without feeling any aching in your arms and shoulders!

Ready to load your guns? Here are the best arm strengthening exercises for giving your arms plenty of power.

Biceps Curl

What you need: dumbbells

How it’s done: Stand with your feet hip-width apart and hold tightly onto your dumbbells in each hand. These can be as heavy as you like but it’s best to work your way up rather than starting off with very heavy weights. Have your arms down by your side with the palms facing the thighs. Then just bring your arm up and bend at the shoulder. You should rotate the hands so that the palm is facing you and level with your shoulder. Pause here for a minute before lowering and repeating with the other arm. You should do this for about 15 reps on each side.

Pull Ups

What you need: pull up bar.

Are you wondering what about pull up bars? This is the most common equipment used to strengthen arms, and here’s how you can use them. You just need to grip the bar with your hands about shoulder-width apart. Pull yourself up until your chin touches the bar and then lower yourself slowly down. You should aim to do this for ten to fifteen reps. When you find this gets too easy, try to lift and lower yourself slower, as this works the muscles more.

Plank Press

What you need: yoga mat, dumbbells

First of all, position your dumbbells so that they are at the head of your mat. Next, get into a plank position. Ideally, your feet need to be slightly wider than shoulder-width. The dumbbells should still be on the mat, within your line of sight. Now you need to lift one of your hands and pick up a dumbbell. Make sure your hips stay still so that you engage your core muscles. Bring the elbow up so that you are now holding the dumbbell right next to your shoulder. Now simply extend the arm forward, so it is straight out in front of you. Then bring the arm back to the bent position, so the dumbbell is back by your shoulder. Repeat this for ten reps and then move onto the other arm.

You will find that most exercises that work the core muscles will also be very beneficial to your arm muscles. But hopefully, the three exercises I have mentioned will help you to greatly improve your arm strength, which can, in turn, improve your running ability!

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Mind Over Matter

When it comes to getting fit, so many people seem just to be able to up sticks and completely transform their lifestyles without even trying. This gives many of us the impression that good health and fitness simply comes naturally to some of us; meaning that the rest of us are destined to be unfit or overweight forever more.

What a lot of us fail to recognize is that sure, it may seem as though these fitness fanatics can whip themselves into shape at any given moment. But in reality, no one knows what goes on behind closed doors.

That girl with the perfectly sculpted shoulders and rock hard abs? Her body could be the result of years of work in an uphill struggle. The point boils down to the fact that if you really want to get fit, you need to work for it. And if you want to work for it, you need to change your mindset. Trying to embark on an aggressive fitness plan with an unhealthy mindset is a complete no-go; it’s a little bit like trying to run a marathon with a sprained ankle. Get your mental health in order, and watch the amazing effect it can have on your physical health too. Here’s the importance of mind over matter.

Change Those ‘I Can’ts’ Into ‘I Can’s’

The number one thing that stops people achieving their fitness goals is believing that they are going to fail. Of course, we do have to be realistic – in some cases, you might indeed fail. But that’s okay. We all fail at things from time to time, but it isn’t an excuse to give up. Instead, make a point of learning from your failure and let it guide you in what to do next. When you stop being so harsh on yourself for not getting things right first time, you will open yourself up to growth and progress.

Erase Any Long-Standing Mental Health Issues

Putting pressure on yourself to excel physically, while ignoring any mental issues you may be struggling with, is only going to catch up with you in the end. If you have been struggling with something such as anxiety, depression, OCD or any other type of mental health problem, visit a clinical psychologist who will be able to help you recover. You would be surprised at how much more motivated you feel to go out and exercise (and not to eat junk food) when you are taking significant steps to improve your mental health.

Cut yourself some slack

One recurring theme in people suffering from mental health issues or body image disorders is that they constantly beat themselves up for veering away from their goals. If this sounds like you, the important thing to remember is that we are all only human. Even the fittest people in the world have the odd ‘cheat day‘ every now and again, after all. Eating a few slices of pizza is not going to undo all your hard work in one sitting; so don’t spend time dwelling on the things that don’t really matter.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Protecting Against Preventable Illnesses

As humans we’re generally pretty robust, but things can still go wrong in a very bad way. Being such complex creatures allows us to do everything we can, however it also means there are so many different things that can stop functioning as they should. There are diseases we can develop or catch, and all kinds of other problems. While you shouldn’t fret about your health, you should still take steps to look after it. By doing so, you avoid all kinds of preventable illnesses and are more likely to go on and live a long happy and healthy life. Here are just a few of the preventable illnesses a proper lifestyle will help you to avoid.

Cancer

With good health care meaning, we’re now living longer than ever, it’s now estimated that one in two people will get cancer in their lifetime. While the majority of these are in much older patients, cancer doesn’t discriminate and affects people of all ages, backgrounds and ethnicities. Of course, not all cancers are preventable, and many occur seemingly out of the blue and due to nothing that the person has done wrong. However there are an awful lot of cancers caused by lifestyle choices too.

Smoking, drinking too much alcohol, not eating the right foods, even working shift patterns can all contribute to certain cancers. Making a conscious effort to live well and look after our bodies can help to prevent many of these. Eat a diet with plenty of fresh produce, whole grains, lean protein and healthy fats to keep it nourished and running like a finely tuned machine. Exercise to keep it lean and strong, protect your skin from the sun and avoid toxins and chemicals as much as possible. You’re never going to be able to be 100% perfect, but taking steps to live in a healthy way will certainly prevent and protect against a wide range of cancers.

Cancer has a devastating effect on lives, once diagnosed you are likely to need radiation therapy and chemotherapy which can be hard on the body. Depending on the type of cancer you might need surgery too, for example, a facial tumor would need to be treated by a specialist such as DrAllison.org. Cervical or ovarian cancer could result in a hysterectomy surgery, or breast cancer, a mastectomy. The key to successfully avoiding certain cancers is to attend all of the screenings you’re invited to. These allow any changes to be picked up early where they’re in the most treatable stages.

Type Two Diabetes

In type two diabetes, the pancreas doesn’t produce enough insulin, or the body’s cells don’t react to insulin. As a result of this, glucose isn’t utilised by the body as fuel and instead stays in the blood. It causes all kinds of problems, from uncomfortable symptoms to life-changing conditions such as blindness and infections in the feet that can lead to needing amputations. Staying at a healthy weight, eating the right foods and exercise can all help to protect you against type two diabetes. It’s more common in certain groups of people: African Americans, Latinos, Native Americans, Asian Americans and Pacific Islanders. It’s more likely to occur as you get older, and most importantly occurs most in those who are obese. Keeping your weight in check is incredibly important, you can’t change your age or ethnicity but you have control over this so take advantage of that.

Heart Disease

Heart disease is the leading cause of death in the US, accounting for almost one in four deaths. The scariest thing is, it’s a preventable illness. Heart failure, stroke, angina, cardiac arrest and hypertension are just a few of the illnesses in the category of heart disease. They mainly occur due to fatty deposits in the arteries around the heart. They’re made up of cholesterol and waste substances, and restrict the flow of blood to the heart. Smoking and eating the wrong foods can contribute to this, as well as other diseases such as diabetes. Again, simply living a healthy life where you eat the right foods and do enough exercise are enough to protect you. Give up smoking and look after your body.

Osteoporosis

Once believed to be an inevitable part of growing old, research has now shown that osteoporosis is largely avoidable. Osteoporosis occurs when the bone loses density quicker than it’s replaced. This leads to weak and brittle bones, which can cause painful fractures very easily and in many cases a broken hip which can be fatal. Living healthily throughout your life, ensuring you get enough calcium and regular exercise will help to build up your bones.

Obesity Related Issues

As well as cancers, heart disease and diabetes, there are other obesity related issues that can be completely avoided with a good diet and exercise. Musco-skeletal problems such as back, hip, knee and foot issues can occur when you’re carrying too much weight for your frame. This can be disabling in some cases and create a vicious cycle where you’re unable to exercise and therefore gain more weight.

It can also cause sleep apnea, a condition where you stop breathing periodically in the night. This can lead to disturbed sleep and further health problems, particularly with the heart. It can lead to fertility issues, gallstones, and if you have a negative body image then mental health concerns such as anxiety and depression too. Find an activity you enjoy and stick with it to ensure you’re getting enough exercise. Stick to a food diary to track your macros to stop you from underestimating your food intake. If you have ongoing issues with your weight, try speaking to your GP. They will be able to refer you to a nutritionist or dietician and provide invaluable advice on getting on track.

What’re Your Thoughts

When your body is strong and healthy, you keep it functioning well, and also boost your immune system to give you better defences against disease. Follow common sense health advice, and don’t wait until things start going wrong before making a change!

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

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