Why yogurt is good for you

yoghurt

A yoghurt is proven to be good for our health. First of all, yoghurt is filled with various nutrients that are good for our body. By eating a yoghurt a day, we can also lessen the risk of osteoporosis and heart disease.

Contains protein

Having our daily protein is essential for our health. Yoghurt can help you fulfil your daily protein intake. Protein provides us with the energy we need for our day to day life. You can also opt in for Greek yoghurt as they usually have a higher protein count than a regular yoghurt.

Packed with nutrients

Yoghurt is filled with various nutrients that our body needs to function correctly. For example, yoghurt is filled with nutrients like calcium and vitamin B12. Calcium is necessary for healthy and stronger bones. The vitamin B12 helps fights off diseases. Furthermore, a yoghurt also provides you with your daily intake of magnesium, potassium and phosphorus.

heart health

Good for your heart

Yoghurt can also help reduce high blood pressure. It’s also made of milk products that contain saturated fat. A recent study shows that saturated fat can also balance and increase the level of good cholesterol which leads to a healthier heart.

Healthier weight control

Did you know that yoghurt helps with reducing your appetite as it contains both proteins and calcium. When your appetite is reduced, you are less likely to overeat and maintain your weight.

Probiotics ingredient

Most yoghurt will contain probiotics which help strengthens the immune system. A stronger immune system will help you fight off illnesses in the future. The probiotics are also made of 100% good bacteria that helps you protect against constipation.

Overall eating a yoghurt a day can help you fill up the nutrients that you need daily to maintain a healthy and balanced diet.

Eye Health Care Tips

eye care

Our lifestyle can affect our eyes, and it’s important that we take care of them. Especially in this digital age where we are now constantly looking at screens which can affect our eyes in the long run. There are simple steps that you can apply right now to maintain a healthy eye. Some of them include the following.

eye check

Eye check

We often forget that our eyes are just as important as our overall health. Visiting an ophthalmologist for an eye check every year will help you keep track of the state of your vision. They will be able to check your eyes and advise if you need eyeglasses or update your glasses prescription. Wearing a wrong prescription can highly damage your vision and cause headaches which you want to avoid.

vitamins

Vitamins

The vitamins A, C, E, zinc and folic acid is known to have a positive effect on our eyesight. Try to incorporate these vitamins to your diet as well.

Break

We should take a break from the screen more often to prevent eye dryness. It’s been found that looking at a screen for too long reduces our eye blinking, therefore, leads to dryness.

Antioxidant

Many researchers found that there isn’t actually a particular food that can specifically improve our eye sight. But it’s been proven that ageing can cause a blurry eyesight. Ageing can cause our eyes to develop eye diseases such as cataracts which can affect our eye sight. Antioxidants are great for anti-ageing so incorporating them into our diet would be essential.

Wear sunglasses

When the sun is out, it’s vital that we wear eye protection to protect our eyes from the UV rays. The UV rays can damage our eyes if not protected. For other people who work online, it’s important that you wear eyeglasses that are specially made for looking at computers as they can help with your vision.

Six Most Terrible Running Injuries

Running is considered to be one of the most effective aerobic exercises. It is not just effective in shredding those fats, but it provides you with a lot of health benefits. It promotes good heart health, improves blood circulation and decreases your risk to various disorders, including diabetes.

Before we run, we make sure that we do stretching and other proper precautions to avoid hurting ourselves during the trail. However, no one is immune to injuries.

These running injuries are serious. It needs the attention of sports injury consultants who are experts in injury management and treatment to get you back to full activity.

Here are the 6 common running injuries and how to prevent them:

Patellofemoral Pain Syndrome

Also known as a “runner’s knee,” patellofemoral pain syndrome is the irritation of the cartilage under the bottom edge of your kneecap. According to Runner’s World poll with 4,500 respondents, 13% suffered runner’s knee. The knee injury makes up the 40% of the running injuries experienced by runners.

Anyone who puts extra load on their knees is vulnerable to this injury. To prevent runner’s knee, make sure you shorten your stride length and land with the knee slightly bent when running. Also, stretch your hip flexors beforehand.

Achilles Tendinitis

Achilles tendinitis is a result of weakness or dysfunction of Achilles tendon which connects the two major calf muscles to the back of the heel. 11% of all running injuries are Achilles tendinitis while 7% of runners experience this injury.

Runners who dramatically increase their training are vulnerable to Achilles tendinitis. To avoid this, do not perform aggressive calf stretching. Also, do not wear flip-flops and high heels which can irritate the Achilles.

Plantar Fasciitis

Plantar fasciitis causes a sharp or burning pain along the bottom of your foot. It is because of the inflammation of the tendons and ligaments that connect from your heel to your toes. 10% percent runners complain about this injury.

Individuals with very low or very high arches are vulnerable to plantar fasciitis. To prevent this injury, make sure you have a perfect pair of running shoes. Consult physical therapists or sports injury consultants. It is also advisable to elevate your feet when you rest.

Iliotibial Band Syndrome

The iliotibial band runs along the outside of the thigh from the hip to the knee. It can be inflamed when your knee flexes and extends, which causes the iliotibial band to rub on the femur. 14% of runners experience this injury.

Weak butt and weak glutes increase your risk to acquiring this injury. Make sure that you change directions every lap while running. Also, continue exercises and foam-rolling.

Shin Splints

Shin splints is a result of over-exercising especially when the body is not prepared to handle the stress. This includes a dramatic increase in speed or mileage. 10% of runners who acquire this injury experience an achy pain in their shin.

To prevent shin splints, always wear the proper pair of shoes. Also, do not run too much and perform stretching before you start running.

Stress Fracture

A stress fracture happens when you slip or fall which causes tiny cracks in your bones. It can also be acquired when too much stress is being applied to a particular part of the body. Almost 6% of runners experience stress fractures, usually in their feet and heels.

Runners who overtrain are at risk to a stress fracture. To prevent this, make sure that you also perform weight training which can increase your bone density to support your body while running. Also, wear the perfect pair of shoes that prevent you from falling.

For more information on other running injuries visit NHS.

Healthy Heart Tips

heart shape

Having a healthy heart is vital to our health, and it’s important that we take steps to improve this part of our body to prevent and reduce the risk of a heart attack. You’re already probably aware that eating healthy is one of the main habits that you should apply for a healthy heart. Let’s take a look at the other steps you could take to have a healthier heart in the long run.

active woman

Tip 1 – Get Active

If you’re not normally an active person, taking small steps to getting active will make a difference. Even going for a 30-minute walk or doing a 15-minute jog will help. You could always take up other sports fitness that you enjoy the most.

nuts

Tip 2 – Nuts

Incorporate some nut ingredients to your diet as nuts are known for improving cholesterol levels which will help to balance and maintain your blood pressure.

tomato sauce

Tip 3 –  Tomato Sauce

Did you know that tomato sauce is packed with potassium that helps with your blood levels. According to research, ten tablespoons of tomato once a week can improve your blood pressure.

blood pressure

Tip 4 – Blood Pressure

Find out your level of blood pressure and keep an eye on them regularly. You can purchase a pressure monitor to help you keep track of your blood level. An average blood level is around 115/75 so make sure your level is within these numbers. If you find that your level is higher than normal, you should take the steps to lowering them by decreasing your sugar intake, getting active or decreasing saturated fat in your diet.

Tip 5 – Fruits and Vegetables

Maintaining your five a day with fresh fruit and vegetables is essential for a healthy diet. Ideally, you should choose fresh produce and wash them before eating.

Tip 6 – Saturated Fat

Saturated fat can cause inflammation in your arteries. Ensure that you stick with the daily 20 grams of saturated fat and reduce them when you can.

Health Tips For Busy Parents

Many parents end up in a busy living situation they never expected, which is only natural when you have children. For the most part this is usually a great thing, but there are some risks involved when you end up spending almost all of your free time putting your kids first. It’s never a good idea to compromise on your own health, but lots of parents end up feeling that they have no choice but to do so.

Here are a few common ways that parents (especially those bringing up children on their own) could really benefit their own health.

Cut down on drinking

For a majority of people, consuming alcohol is a convenient method for managing stress on a short term basis, as well as being something that they enjoy during their limited downtime. Some guidelines allow adults to drink up to two standard alcoholic drinks on five days per week, although a common problem is knowing how much alcohol this actually refers to. Most people tend to over-estimate what counts as one drink (a typical wine glass technically holds up to three or four times as much as “one glass of wine” in scientific terms), so it’s easy to overdo it.

Of course, there are many health risks associated with excessive alcohol consumption and the long-term effects on stress levels are usually worse than the impact of giving up or cutting down.

Make time to eat healthily

Children can be more flexible with what they eat in some cases, but it’s expected that adults know better. Unfortunately, temptation makes everything more difficult, and parents tend to have a lot of this around in the form of sugary, fatty and otherwise unhealthy snacks. Maintaining a healthy diet for yourself is extremely important regardless of what your family eats, so look into time-saving snacks and recipes that won’t negatively impact your health or your schedule.

Relax to reduce stress

It can seem counter-intuitive to make time for yourself to relax and do nothing when the source of your stress is not having enough hours in the day. However, it’s highly recommended so that you can clear your head and maintain a healthy balance both physically and mentally. Not getting enough sleep is common for parents, especially those with young children, but this is a dangerous risk as it can negatively affect many aspects of your overall well-being.

Tired and stressed-out parents tend to rely more on sugar and caffeine to get through the day, which continues to have a knock-on effect. Weight gain and decreased mental stability are common side effects of this strategy, so try to improve your sleeping pattern if this sounds like something you’re experiencing.

The Benefits Of First Aid Training For Employees

For anyone working in any business, first aid could genuinely be a life saving skill when you least expect it. However, don’t make the mistake of thinking that random life-threatening situations are the only reason to go on a professional course to learn about emergency first aid.

There are many more benefits which could help you or employees in your workplace, and businesses should consider these. We have spoken to the experts at First Aid Training & Event Cover, who provide first aid training in Manchester, Birmingham and Liverpool, to come up with this list which covers just a few of those benefits.

1) Cut down on accidents

Unnecessary accidents in the workplace can be dangerous, plus they cost time and money. Often, observing simple health and safety guidelines can eliminate risks and prevent these from ever happening. As such, someone trained to be responsible for enforcing these guidelines could be a valuable asset.

2) Prevent people from panicking

If people don’t know what to do, they will often freeze instead and do nothing. Worse still, they could panic and make mistakes. This wastes valuable time in an emergency and can even contribute to unnecessary deaths. Training on what techniques may be useful and when it is appropriate to use them can give people a lot more confidence about offering help.

3) Provide better emergency treatment

Of course, an obvious advantage which we already mentioned is that someone qualified to provide first aid in the case of an emergency or severe injury could literally save lives. It is important for managers and employers to do all they can to ensure the safety of their employees or colleagues, and first aid training from a professional expert could be an excellent step.

4) Help people outside of work

Your employees won’t forget everything they learn about health and safety when they leave work, as long as they have been taught proper techniques and procedures which can be applied to multiple situations. This means you are helping to protect them and others in their daily lives outside of the workplace.

5) Build better relationships

Training in itself can be a very beneficial experience when done as a group. This can help colleagues learn new ways of interacting and communicating more effectively. Since first aid is all about thinking quickly and acting responsibly, these qualities could be beneficial when applied to other areas of life and work.

6) Make good use of equipment and supplies

You may have first aid kits and other medical supplies on site, but nobody actually qualified to use them or even know when they are appropriate. This is highly inefficient and could lead to severe consequences in unforeseen circumstances. Proper training equips people to make use of the resources they have available.

Are New Cancer Treatments Coming Fast Enough?

The World Healthy Organization (WHO) recently stated on its website that approximately 8.8 million people die from cancer every year, according to up-to-date research. The announcement came on World Cancer Day (February 4th) and serves as a stark reminder of the seriousness of this disease, and the impact it is still having all over the world.

WHO also highlighted the fact that the majority of these deaths took place in relatively poorer countries, which is further proof that access to adequate healthcare goes a long way when it comes to the treatment of cancer. Early diagnosis is accepted as by far the most effective method for dealing with the disease and minimising the risk of it becoming terminal.

Most forms of cancer are treatable and curable in the early stages. Guidelines are provided by WHO for health providers around the world in an effort to improve cancer diagnosis rates at this critical stage and to help deliver the appropriate treatments. Taking action early dramatically improves life expectancy and is also less expensive in the long run, meaning more funds are available to help people with more severe and life-threatening forms of cancer.

Collectively, we are always making progress in this field and treatments are always becoming more advanced. At the moment, several potential breakthroughs are still on the horizon but not quite within reach, so it is difficult to predict what will happen to the worldwide mortality rate for cancer over the coming years and decades.

What we do know is that a number of new methods are currently being trialled. For example, immunotherapy has been an area that many leading researchers have been focusing on for some time. In 2016, genetically engineered white blood cells helped a number of patients recover from terminal leukaemia, having been given only weeks to live before the experimental treatment. However, some patients suffered severe side effects and there were two deaths as a result of the procedure, meaning a mainstream application of this concept is still not likely for some time.

 

Personal Training vs. Boot Camp – Which Is The Best Option?

Choosing a strategy and committing to it can sometimes be one of the hardest parts when you’re trying to get fitter. A common dilemma is choosing between sessions with a one-to-one personal trainer or taking an intensive course with a group of other people. There are advantages to each option, as well as a couple of drawbacks to consider. We spoke to the experts at Be Your Best Personal Training, one of the top fitness training providers in Cardiff, who have worked as personal trainers for Team GB, and compiled this list of tips to help you decide.

Why choose personal training?

If you’re new to the world of fitness, a one-to-one session will usually be a lot better than a group one. This will help you start at a sensible pace, instead of getting injured or overworking yourself before giving up.

If you have an existing health condition that impairs your working out, you should also opt for this method at first so you can get specially tailored help and guidance. An injury or disability can affect the exercises you can do safely, so you will benefit from expert help.

If you’re nervous about working out with other people and you feel intimidated by the prospect of a group session, you may be much more comfortable working with a trainer on your own.

If you have a hectic work and social life, it might be very difficult for you to keep up the commitment of a regular group session at a given time and place every week, let alone an extended visit to a boot camp. A personal fitness trainer will offer much more flexibility around your schedule.

Why choose boot camp?

If you’re struggling to stay motivated, sometimes being in a group can really help. You might prefer the atmosphere of being surrounded by like-minded people who can all help each other stay driven and focused. This gives you a good reason to show up regularly, plus the competition can motivate many people to do even better.

If you also want to share tips about healthy eating and other aspects of your lifestyle, attending a boot camp or group session is the ideal forum to do so. You’ll gain a lot more than just a fitness programme but talking to like-minded people.

If you want to get a more varied workout and try different sports or activities, you have a lot more options if you’re in a larger group. Turning it into a game will make you forget you’re even exercising at all, while personal training may feel too serious for you.

Clinical Skill Courses and Social Care Training in the UK

There are many different aspects involved if you’re looking to improve your own level of training and competence within the field of healthcare. Depending on your specialism, you will almost invariably be able to secure better jobs and open up new long term career paths if you put plenty of emphasis on self-development.

The fact is that things like clinical skill courses and social care training in the UK are absolutely essential for you to be considered for particular jobs. Within healthcare there are many regulations in place about employment, and with very good reason. It’s vital that care is only provided by individuals and teams who are fully qualified and certified in every aspect of what they do, so it’s understandable that there is no room for flexibility in most cases.

Your CV is extremely important, of course, if you’re looking to secure a particular role. There may be things missing from yours which could set you apart from rival candidates for the wrong reasons. Training in the relevant areas can help fill these gaps, and give employers confidence that you know exactly what you’re doing. The structure, format and unique approach of your CV will also be important. Make sure you remember to include relevant keywords that draw attention, set it out in a way that’s easy to skim quickly, and be persuasive with your writing in a way that reflects your passion for your field.

After all, it’s important not to get lost in the process of looking for better jobs within the sector. Training and experience you gain should be primarily because you want to offer a higher standard of care and because you enjoy your work. If you are getting qualifications for the sake of it, you’re unlikely to be benefiting from that training in the way that was intended by the provider. Never lose sight of why you went into the care sector in the first place, and this will help you excel at everything you do.

£20,000 Fine for Cafe Over Health and Safety Failures

Health and safety policies may be common sense to many business owners, but for those attempting to cut corners they’re sometimes seen as simply an inconvenience. Fortunately for the peace of mind of the general public, one cafe owner in Southend recently learned the hard way that breaking the law comes with consequences after being slapped with fines totalling over £20,000.

The Crown Cafe, situated on Southchurch Road, failed a routine inspection last August which was conducted by the local council. Environmental health professionals who attended the cafe reported that the kitchen had no facilities for employees to wash their hands while working, no documentation was provided to support safe handling of food, and the electricity supply was in a dangerous state of disrepair.

Following the initial visit, repeat visits were made twice in the subsequent month. Officials found that nothing had been done to rectify the problems, which represented a severe breach of health and safety laws. In a relatively unusual turn of events, action was then pursued by the council over the course of a year which eventually resulted in the cafe’s owner being found guilty of three offences in court. Continue reading£20,000 Fine for Cafe Over Health and Safety Failures