Wednesday, November 14, 2007

Stick to it!

You’ve got a lifestyle with its own routine, a regular way of doing things. Part of you is comfortable with it. Any change to that status quo and those routines, no matter how small, takes mental alertness. If your new goals and new habits aren’t kept top of mind, you can sink back into those old routines without even realizing it.

It’s easy to be focused in the first couple of weeks. It’s also easy to get distracted or discouraged before your new healthy habits take root. Some days in your dieting future, it’ll be tough. You’ll search desperately for a single reason to close the fridge, a good excuse to lace up those gym shoes. Just something, anything to get you through the day with your diet and confidence intact without have to drag yourself to take action.

If you could just bottle up that freshness, enthusiasm and momentum, and take a swig from that magical bottle whenever you wanted, the temptation to give in or forget wouldn’t be a problem. You can do the next best thing by regularly reminding yourself of what you need to do and why.

 

Your goals are competing for brain space with phone numbers, sports scores, secretaries’ names, favorite songs, kids’ birthdays and bad jokes. And your goals don’t always get the attention and priority.

To stay consistently long enough to become a creature of healthy habits, surround yourself with visual, written and well-placed reminders that steady the course and help you refocus. Use positive images and words. Find a visual that shows why you want to lose weight in the first place, or what you’ll be doing with your weight loss. A picture of your kids, your old dashing picture, the new dress you want to wear, a sport that you would love to pick up again.

Every day is a chance to build momentum or to slack. Every day, you have to decide to make the right choices. Keeping your goals and motivators close by helps you make that decision and feel good about it. Remember, this is a positive experience! You’re doing something good for yourself, your loved ones and your future. Don’t waste any opportunity to remind yourself of that fact and congratulate yourself on progress.

 

Good luck and have fun! Feel free to contact me at berdytan@singnet.com.sg or call me at +65 91110270 should you need any other clarification.

 

Yours in sports & fitness,

Albert

Posted by Albert Tan in 16:22:59 | Permalink | Comments Off

Maybe thats why you are tired.


Some of us wish for more time, some better health or more material wealth and you know, some of us may also be wishing for more energy. While getting more sleep would seem to be the obvious solution. Daytime exhaustion has a host of other, often surprising, causes. In many cases, low energy can be traced to a certain behavior and fixed in a few weeks.



1) Doing at least 30 minutes of a sweat-inducing workout during the day may help you sleep deeply, this is due to an increase in body temperature during exercise that activates sleep-producing cells in the brain. So fit in half an hour of cardiovascular exercise four days a week. All you need is a daily 30-minute walk in the morning or after dinner to raise your body temperature enough to improve your energy level and help you fall asleep. To give your heart a good workout, walk briskly while still being able to maintain a conversation. Keep in mind, though, that exercise also raises your metabolism, which can heighten alertness and interfere with sleep so work out early in the day when possible.



2) If you’re an irregular sleeper and always get up at the crack of dawn during the work week, then sleeping in on weekends, you’re disrupting your body’s natural sleep schedule. The more your patterns vary from day to day, the more tired you’ll become. Stay reasonably consistent in terms of when you go to bed and wake up to avoid throwing off your internal clock. Otherwise, you’re at risk for sleep deprivation.



3) If you’re using a new medication and your energy level has lowered, talk to your doctor about switching drugs or dosages. Over-the-counter and prescription drugs like antihistamines, antidepressants, pain medications, and beta-blockers can tire you even if drowsiness isn’t a listed side effect.



4) You’ll sleep best when your room is very dark. Make sure blinds and curtains block intense light like streetlamps. People who were awakened in the middle of the night and kept awake for several hours will definitely get their normal sleep pattern disturbed giving them a jet lag effect.



5) Dehydration causes your body to conserve energy by decreasing blood circulation. This deprives your muscles of oxygenated blood and causes you to become fatigued. Even mild dehydration can make you feel lethargic. Symptoms include constipation; rough, dry skin; dry tongue, lips and mucous membranes; dark, strong-smelling urine; thirst; weakness. Be sure to drink at least eight glasses of water each day. Your urine should be pale yellow If it’s not, keep drinking until the color changes. Replace lost fluids during a workout by having water every 15 to 20 minutes. Weigh yourself before and after you exercise, and drink 1 cup for every kg lost.



6) Poor posture creates fatigue by causing muscles, ligaments, and joints to work harder than they do when your body is aligned correctly, it’s estimate that looking down at a 45-degree angle uses five times more energy than holding your head in an upright position. The added strain on muscles also decreases blood and oxygen flow to your brain by as much as 30 percent, making you feel tired. To check your posture, draw an imaginary line from the middle of your ear through the center of your shoulder and hip. Or have someone take a photo of you from the side — bad posture is easy to spot. You can correct your bad posture with some Pilates training.





7) It’s easy to ignore your itchy nose or nasal congestion. A sign of allergy if left untreated, these annoying symptoms can cause fatigue preventing you from falling asleep or staying asleep. Visit an allergist who can help you detect what you’re allergic to and how to treat it.



8) Simple sugars, found in soda, candy, cakes, and ice cream, may give you a quick boost of energy — but not a lasting one. These foods trigger a large output of insulin, which lowers blood sugar and leaves you feeling sluggish instead eat fiber-rich fruits, vegetables, and whole grains, which keep blood sugar levels steady.



9) Stress causes your body to release Cortisol, the “fight or flight” hormone. When released, it increases the fat and sugar in your bloodstream that your brain and muscles use for a quick burst of energy. After the anxiety has passed, your body returns to its normal state. When you’re under chronic stress, however, the hormone is released continuously, long-term exposure to elevated cortisol level leads to fatigue and a weakened immune system. To reduce the physical impact of stress, focus on your breathing when tension starts to rise. Make sure your belly expands, your breath is coming from the lower abdomen and your ribcage expands sideways towards the end of your inhalation. Breathing in a steady pace. Deep breathing increases the oxygen in your bloodstream, which slows your heart rate, lowers your blood pressure and relaxes your muscles, thereby countering the cortisol producing response.



10) Caffeine can magnify your body’s response to stress, ingesting the caffeine equivalent of two to three cups of coffee significantly increases stress-hormone levels and blood pressure in fact, just one cup may raise your blood pressure for the entire day. These effects might still be present at bedtime, preventing you from getting a sound sleep. If you really love coffe, take it as early in the day as possible as your body take 10 to 12 hours to eliminate it from your system.



11) Sleep apnea, a condition caused by soft tissues in your throat that obstruct your airway, can wake you several times during the night. You may be unable to stay in deep sleep, which slows body functions, relaxes muscles, and allows you to enter the lowest state of consciousness. Symptoms include snoring, morning headaches, memory problems, and irritability. Consider sleeping on your side or stomach. If this doesn’t help, or if these positions are uncomfortable, talk to your doctor or a sleep specialist about conducting a sleep disorders test.



12) You may be iron deficient. As a result, may cause anemia, a condition that develops when normal stores of the mineral are depleted. Signs that you may be deficient include extreme fatigue, weakness, shortness of breath, confusion or loss of concentration, dizziness or fainting, pale skin, rapid heartbeat, and feeling cold, sad, or depressed. Taking some Iron supplements might help.



13) People who feel isolated may have a harder time getting a good night’s sleep, individuals who described themselves as lonely woke more frequently during the night than those who felt socially fulfilled. Social interaction is one of the best ways to improve your mood and your sense of well-being. If you think loneliness may be the cause of your fatigue. I recommend sharing of your feelings with a friend, family member, or counselor. Even a quick phone call can help you feel more connected to the people you love.



14) Energy loss and chronic fatigue are common symptoms of depression, a condition that may be characterized by poor sleep, hormonal changes, or tension. Other signs include feelings of extreme sadness, anxiety, or guilt, poor concentration, loss of appetite or overeating, an inability to sleep or to stop sleeping, and suicidal thoughts. If you’ve been experiencing symptoms and have been unable to sleep soundly for two weeks or more, visit your doctor.


 


15) You may be missing the following Vitamins and Minerals in your diet:

-          Vitamin E
 -          Vitamin B complex
 -          Iron
 -          Potassium
 -          Zinc
 -          Magnesium

Consult a doctor for a thorough check if fatigues persist even after making changes to your lifestyle.

Do feel free to contact me at berdytan@singnet.com.sg or call me at +65 91110270 should you need any other information.


Wishing everyone good health and great success.

Yours in sports & fitness,

Albert

Posted by Albert Tan in 05:02:17 | Permalink | Comments Off