What does Moderate Exercise mean?

We are often consulted by doctors or fitness trainer to have „ moderate excercise”, though you do not really know what does it mean. Physiologist expert will explain it to you in an easy way, so that you can apply it into your daily exercise regime. „Moderate activity is made up of exercises that boost your heart rate up to 50% – 60% higher than heart rate when you are at rest.” Let’s see some example of moderate excercise: Walking 3.5 km in 30 minutes. Biking 8 km in 30 minutes. Jumping rope for 15 minutes. Swimming laps for 30 minutes. Running 2.5 km in 15 minutes. Playing volleyball for 45 minutes. Playing basketball for 20 minutes. Walking stairs for 15 minutes. If you do household jobs, these activities are considered moderate exercise, too. These may include: Washing your cars for 45 minutes – 1 hour. Gardening for 45 minutes. Raking leaves for 30 minutes. Cleaning house for 45 minutes. The expert also advise to do at least 10 minutes cardiovascular excercises (cardio training), and it can be up to 30 minutes if you have a sedentary lifestyle or chonical medical problems. Then you should incorporate with strength training excercise.…

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TIPS HELP FIGHTING ENDOMETRIOSIS

Endometriosis is estimated to affect as many as one in 10 women worldwide. The cause of endometriosis is unknown, and there is currently no absolute cure. However, certain foods may increase or decrease the risk of endometriosis, making dietary changes can help reduce symptoms. Here are some useful advice that may help managing endometriosis Consume more Omega-3 fat Omega-3 fats are healthy, anti-inflammatory fats that can be found in fatty fish and other animal and plant sources. Omega-3 fats acts as the building blocks of your body’s inflammation- and pain-relieving molecules. Besides,  omega-3 also inhibit sthe survival of endometrial cells in test-tube studies. therefore help discourage the implantation of endometrial cells in the wrong place. Furthermore, one observational study found that women who consumed the highest amounts of omega-3 fats were 22% less likely to have endometriosis, compared to women who consumed the lowest amounts. To summary, increasing your intake of omega-3 is first step to fight endometriosis-associated pain and inflammation. Eat Plenty of Fruits, Vegetables and Whole Grains It is no doubt that friuts, vegetables  and whole grains are packed with vitamins, minerals and fiber. These foods and their benefits may be especially important for those with endometriosis. In…

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For men: A moderate excercise can help your sperm

A 6-month study among 261 sedentary life-style men in Iran found that those who start exercising have improvement in their sperm quantity and quality, too.  According to the research leader Behzad Hajizadeh Maleki, doing excercise is a simple, cheap and effective way to significantly improve sperm capacity in sedentary men. The best results belonged to group of men who have moderate excercise (running at moderate speed for 30 – 45 minutes, 5-6 days a week). It was showed that their sperm semen volume improved by more than 8%. Their sperm motility was 12% higher, shape and size also improved by 17% and they had 22% more sperm cells compared to the control group, which did no exercise at all. Unfortunately, when they stopped excercise for one week, their sperm count, shape and concentration dropped back to their previous levels. Sperm motility return to its previous rates after 1 month. (2) Obviously, there are medical methods to treat male sperm problems. However, they are often expensive and invasive. Doing excercise is a much more simple, cheaper and also effective method. That’s why exercise should be the fisrt step for men to improve their sperm quality, says Dr. Jesse Mills, Director of the…

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Excess weight affects female fertility

Over the last decades, the proportion of people who are overweight or obese is increasing rapidly worldwide. In Hungary, 30 percent of the adult population is considered obese and another 30 percent is overweight (1). According to an evaluation of Semmelweis and Debrecen university in 2015, the prevalence of overweight and obesity women 35–59 years occurred in 36.8% and 38.7%, respectively (2). Surprisingly, at their reproductive lifetime, these ratios are alarming high. Although we know that excess weight is linked to many health consequences, little is known about its negative effect on fertility. Effects on hormon balance A fine hormonal balance regulates the menstrual cycle. Overweight and obese women have higher levels of a hormone called leptin, which is produced in fatty tissue. This excess hormon can disrupt the hormone balance and lead to  fertility difficulties. Excess weight is often associated with insulin resistance and hyperinsulinemia. This will stimulate increased production of androgen, and androgen will have feedback on gonadotropin production. This presents with menstruation abnormalities and ovulatory dysfunction. One study found that women who were obese were much less likely to conceive within one year of stopping contraception than women in the normal weight range (66.4% compared with 81.4%, respectively).…

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Body Mass Index (BMI)

What is BMI and how is it used? Body Mass Index (BMI) is a number calculated from a person’s weight and height. It is widely used as a reliable indicator of whether a person has a healthy body weight for their height. Specifically, BMI value categorizes a person to underweight, normal weight, overweight, or obese depending on what range the value falls in. For example, let’s calculate BMI of a 176 cm tall, 80 kg man: This is the World Health Organization’s (WHO) recommended body weight based on BMI values for adults (men and women, > 18 years). Category BMI range – kg/m2 Severe Thinness < 16 Moderate Thinness 16 – 17 Mild Thinness 17 – 18.5 Normal 18.5 – 25 Overweight 25 – 30 Obese Class I 30 – 35 Obese Class II 35 – 40 Obese Class III > 40 BMI chart for adults This is a graph of BMI categories based on the World Health Organization data: Reference Link https://www.calculator.net/bmi-calculator.html Link https://www.webbeteg.hu/cikkek/fogyokura/18363/a-bmi-szamitasa

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EMOTIONS DO AFFECT HEALTH

According to Traditional Chinese Medicine (TCM), when these emotions go over the threshold, they become harmful pathogenic factors. These factors can upset the normal flow of energy within the body as well as the normal metabolic functioning of organs, and upset the harmonisation of the body’s environment. Achieve balance of emotion Management of emotion is crucial important for strengthening living energy (or vital Qi). In ancient Chinese medicine, human emotions are categorised into five types — joy, worry, sadness, fear and anger. These emotions are matched with the five organ systems in TCM. When these emotions is excessive, they become harmful pathogenic factors that can upset our energy and the harmonisation of the body’s environment. Modern studies have also shown that different emotions will trigger the release of different hormones, such as endorphins, adrenaline and cortisol. These hormone will affect the body, the metabolism, the mood,.. in many different ways. According to TCM, excessive emotions would harm the following organs: Emotion in excessive form Affected Organs Joy Heart Sadness Lungs Angry Liver Worry Spleen Fear Kidneys Positive emotions from social relationship In a study on the correlation between relationships, happiness and health, a group of Harvard researchers tracked the life…

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Getting Pregnant After 40?

Although the best time to get pregnant and have a baby is 20s to 30s, those who decide to have children at older ages still have their own advantages. Some possible benefits of having a baby after 40 include: More emotionally prepared. At this point of age, people somehow have maturity. They can control better their emotion and therefore  better prepared for the ups and downs of pregnancy, birth, and child-rearing. More financial stability. People already have savings so the cost of medical treatments, if necessary, and raising kids might not disturb them as it can be for young couples. More ready to focus on family. When people are at younger age, their goal can be education, career, travel, or forming relationship. At this midlife, building a family become a focus of a person. A family make people feel more secure and stable in their relationship, and of course, they are excited about becoming parent together. However, even if getting pregnant after 40 is possible, it’s more likely to have a harder time conceiving and having a live birth. It was proved that the chance of conceiving become lower as we get older. According to the Centers for Disease Control and Prevention (CDC),…

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Basic steps to improve Endocrine health

Eat Slowly: Eating too fast can cause weight gain, therefore, don’t rush through your meals. Allowing your body to properly digest food. The fact is that your appetite and calorie intake is largely controlled by gastrointestinal hormones. These hormones tell your brain that you have eaten, less appetite, you are full, and therefore help you stop eating. This process takes about 20 minutes, so eating slowly gives your brain enough time to affirm these signals. Turn off your screens: Try to avoid electronic devices, such as television and smartphones, while eating. These devices will distract the attention of your brain, instead of focusing on normal hormon secretion.  Turn off the electronics devices while eating help you focus better on the meal. Research showed that, families that eat dinner together without devices distraction are more often have better nutrient intake and health outcomes. Do Exercise: Regularly sweating is key for your well-being. It boosts your mood, keeps your heart healthy, improves muscle mass, and prevents bone loss. It also help you connect with your physical body, and losing weight. Working out — whatever you do it — is a win-win for your physical and mental health. Do exercise regularly is critical…

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COVID, the flu and fertility – Staying Safe

This year pandemic has presented us with many new situations. However, for those couples who strike for their babies, the COVID 19 cannot be an obstruction on their plan. Obviously, it can be stressful to face the threat of COVID 19 and the flu season while trying to become pregnant. However, by taking certain precautions, you can ensure your health and do not miss the chance to get pregnant and having babies. Safety tips for COVID, the flu and fertility In general, women trying to become pregnant will likely to have better outcomes if they can avoid illness, ideally before and during their pregnancy . Therefore, as we are facing flu season and COVID -19 pandemic,  it’s especially important to follow safety protocol. Washing hands more often and properly One of the most important steps you can take is washing your hands. As our hands touch many things during the day, they are easily to be contaminated.  Wash hands more often with soap and water for at least 20 seconds. This can reduce your chance of contracting the flu or COVID and spreading germs. When soap and water are nott available, use a hand sanitizer that’s at least 60% alcohol.…

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Ovulation – Knowing when you are Most Fertile!

Every 28 days or so, one mature egg (oocyte) is released from the ovary. We call it ovulation. Since an egg must be fertilized within 24 to 36 hours after ovulation, knowing about your ovulation time will significant increase your chance of conceiving. In fact, ovulation is not an hidden process. It has a lot of predict signs that you should notice in order not to miss this chance. There are symptoms of ovulation such as:   Basal Body Temperature (BBT) often rises after ovulation and stays high for about 10 days. Cervical Fluid is more discharged, so you feel wetter and the discharge is resemble of egg white. Other symptoms are include: Abdominal bloating Low abdominal pain or uncomfortable Cramping on one side of your pelvis Tender breasts An increased sex drive Headaches, tension, change in mood, sleep problems Heightened senses such as vision, taste or smell Mild nausea It is possible to have more than one symptom. If you really tracking your cycle and ovulation time, you can determine your peak conception time and therefore should not miss the most fertile period. Since sperm can survive in a women’s body for up to 3 days before fertilizing an egg, it is advised to…

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