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9 Helpful Tips for Your First Charity Race

Now that summer is mostly behind us and cooler temperatures are starting to drift in, the prime season for charity runs and walks begins. People of all abilities lace up their running and walking shoes and hit the pavement to raise money for many great charitable causes. If you’re a first-time race participant, you’re bound to have questions. Below are a few tips I've accumulated after running more than 60 races.


Dress for the Occasion
It is very important to overdress or underdress for your race. Most new runners will tend to overdress, which is usually worse than being underdressed. The reason? As you begin running, your core body temperature will begin to rise. In addition, you're contending with the ambient temperature, humidity levels, radiant heat from the running surface (usually asphalt), and direct sunlight. Many experts advise runners to dress as though it were 20 degrees warmer than the actual air temperature. For example, if the temperature at race time is 60 degrees, dress as though the temperature is 80 degrees. You may need to wear a jacket prior to the race (see "Pack Your Bag" below) if temperatures are cool, but be sure to remove it before lining up.


Pack Your Bag
Below is a list of many items you may wish to put in your running bag. Obviously, you won't run with all of these items, but they'll be helpful before and after your race. Feel free to include any additional items you may need before, during, or after your race. You can return your bag to your car or leave it with family and friends who are not participating in the event.


Your bib number (if picked up in advance) and four safety pins to secure it to your shirt
Sunglasses
Hat/Visor
Sunscreen
Band-Aids
Jacket and/or pants
Dry change of clothing
Water
Hand sanitizer (for use after the portable toilets)
Post-run snack

Carry Your ID
Always carry identification with you—even if you are participating with a friend or family member. Many walkers prefer to carry their IDs in a fanny pack (worn around the waist), while many runners prefer to wear popular bracelets or shoe tags (such as Road ID). Your identification should include your name, emergency contacts, and other essential information, such as drug allergies or pre-existing medical conditions. As a last resort, you can simply write your emergency contact information on the back of your bib or a piece of paper in your pocket. If you carry a cell phone, make sure you have an ICE (In Case of Emergency) entry in your cell phone address book. Emergency personnel are trained to look for that listing in cell phones.


For more info: http://www.sparkpeople.com/resource/fitness_articles.asp?id=1379

Using Public Bp Monitoring Machine

Many people that are required to observe their BP at home are suddenly faced with the problem of choosing a bp monitoring machine for personal use. If they're used to using the one available in their doctor's clinic, having a plethora of choices is something rather disconcerting at first. Since this is something necessary when learning how to lower blood pressure quickly, let's take a quick look at the types available for home use.

The blood pressure machine has to be on full load battery every single time; any drop in the battery load can affect the machine's credibility in reading the diastolic and systolic pressures. An extra thing to be aware of is that not all of the blood pressure machine come equipped for the one who is getting the test. The size of the BP cuff is very important in reading the pressures and if the cuff is either too small or too big, the reading will most definitely be affected.

The best course of action when monitoring BP is to go to the doctor's clinic and have a check there; and of course, to get a personal or home use BP machine which the doctor will recommend. There are a lot out there that are branded and well known and proven but are expensive, and there are also a lot out there that are less known and cheap. Which to trust is a question that only the doctor can answer as they are the ones who are especially familiar with the blood pressure machine that it is a part or an extension of their arm.

Once deciding on a BP machine for the home monitoring, make sure to take notes of the battery consumption and always take down the results. A well kept BP chart can go a long way to the doctor who will appreciate and value the numbers written down as it will record the daily BP of their patient. Not only that, but the number can be used to predict if there are any drastic or dramatic changes in blood pressure and the need to adjust medication will be necessary.

While the patient learns how to lower blood pressure quickly, daily monitoring should be the norm. Coupled with a detailed diary of results, this is an invaluable resource for the attending physician when determining if the medications should be adjusted, changed, or done away with entirely. It's also good for when the patient isn't feeling well - the pressure levels can be taken, and the results phoned in immediately to the physician or attending nurse if necessary.

A BP machine is one of the invaluable assets that are found in any doctor's office or clinic; it will be an invaluable asset to any home where a need to monitor the BP can be done randomly and at any given time. Remember to make sure that the blood pressure machine is fully charged for any fluctuations in its batteries can influence the numbers that finally come out.

The Health Benefits Of Proper Sleep

There is a number of health benefits to getting proper sleep. It is advisable to get a decent amount of rest every night, as this will help to maintain your health. Failing to get a proper sleep it can lead to number of health conditions, as sleep is needed for restoration of the body. Research has conducted into the health benefits of proper sleep.

One of the main health conditions that lack of sleep can lead to is fibromyalgia. This is a condition that actually affected between two and four per cent of the population and it tends to affect females. This condition will affect the body with pain which is often described as flu like symptoms which never actually go away. A recent research study that was carried out found that insufficient and poor sleep was a one of the main predictors of pain in adults over the age of fifty.

The restoration aspect of sleep is one of the important things that was highlighted by the research study. The information that came from the research study has highlighted that a series of short catnaps together with a few caffeine hits will not be enough to keep the human body functioning, not even over a short period of time. The body really does need a proper sleep as the restoration part of sleep happens once you enter a deep sleep after a couple of hours of sleeping. It is at this point that dreaming also takes place and the human body releases the hormone for human growth and the cells are repaired.

There is three different areas that have an impact on the how restorative sleep actually is and how beneficial it is to health. The first thing that will have an impact is how many hours of sleep you actually have in a night. It is fair to say that everyone does have different requirements when it comes to sleep as everyones body is different.

Most people will need to have between seven and eight hours continuous sleep per night. There is some indicators that you may notice if you are not getting enough sleep and this includes waking up feeling sluggish, needing a cup of coffee to get started and also feeling the need to take naps during the day.

The second thing that will have an impact is the consistency of the sleep that you are actually having. Research has found that a more consistent time for sleep during the night will make it more restorative. This is one of the problems that shift workers tend to have as they do not get into a routine due to work hours changing from one week to the next. Try and get into a routine about what time you go to bed at night and what time you get up in the morning, as this will make your sleeping even more beneficial for your life.

The other thing that will have an impact on sleeping and the benefits of it is the intensity of the sleep that you actually manage to have. In order to get into the restorative phase of sleep you will need to get into a deep sleep. This phase will mean staying in a dark place that is quite for a few hours which is what is required by the entire sleep cycle.

The body and the brain both need to go through separate stages which happen during the course of a full nights sleep. It is important that the cycle is complete so that the body is restored and will enjoy the health benefits from experiencing deep rest.

There are many health issues that are associated with a lack of sleep and this includes fibromyalgia, premature aging, cancer and heart disease. During the sleep cycle growth takes place in the human body and cells are regenerated.

Patients Suffering From Anxiety Must Use Vitamins



Anxiety disorders have been growing swiftly among people. According to a statistic by the Anxiety and Depression Association of America (ADAA), this particular mental illness is the most common in United States. Over eighteen percent of the total population of the US currently suffers from anxiety. To put it into perspective, that makes over forty million adults – more than the entire population of some countries.

Fortunately, there are several vitamins for anxiety that people can use in order to control it. Let us go through some of them and see how they help overcome this growing illness.

Different types of Vitamin-B

Vitamin B has long been determined as one of the best vitamins to cater mental illnesses like anxiety. There have been several studies that show  patients who suffer from anxiety disorders like agoraphobia tend to lack sufficient amounts of Vitamin B in their bodies. In addition to that, another study showed the positive effects of an inositol containing Vitamin-B on OCD and depression patients.

Furthermore, anxiety patients tend to lack sufficient sugar levels which can be balanced by the intake of Vitamin B-1. Vitamins like B-12, B-3, and B-5 are also found to be effective in reducing the effects of anxiety among different patients.

Sources of Vitamin-B

It is established that different types of Vitamin-B are important for catering anxiety. These vitamins can be found in different foods like whole grains, beans, fish, potatoes, and yogurt etc. However, it is better to take multivitamin tablets as they contain several vitamins and don’t require the intake of large amounts of different foods.

Vitamin-D is the key

Several researches on patients who suffer from anxiety have revealed that the most common vitamin deficiency among the patients is that of Vitamin-D. Dr. John Cannel – who founded the Vitamin D Council – recommended that people deficient of Vitamin-D should take five thousand International Units (IU) of it until its levels fall between 50-80 nanograms per milliliter. However, this dosage is only when you lack Vitamin-D since the maintenance levels are very low and fall between two to four thousand IUs per day.

The best time for the intake of Vitamin-D is alongside your biggest meal of the day, the breakfast. This will help your body digest the vitamins as it is easier to be broken down with food.

Sources of Vitamin D

In food, things like milk, fish, meat and eggs are high in Vitamin-D content. But again, taking a multivitamin supplement would do just as fine of a job as anything else.

Other important Vitamins

Some other important vitamins for anxiety include Vitamin-E and Vitamin-C. The bodies of anxiety patients have trouble transporting oxygen to their brains. The former vitamin (E) is extremely vital in getting the oxygen to brain which helps the anxiety patients to be more in control of the situation. Vitamin-C helps ease the function of adrenal glands and assists in better brain functioning allowing the patients to be more rational.

It is physically quite impossible to eat several different foods for the intake of several different vitamins. Therefore it is suggested to take multivitamin supplements in this case to balance the required levels of vital nutrients in your body, consequently helping to aid the treatment for anxiety.

 

 

 

Vaginal Tightening Techniques - Exercises And Gel

Ladies are at the receiving end of a host of sexual problems as their age boosts. Among the most typical of these issue is the vagina ending up being loose and drooping. This obstructs their sexual lives and as a result their married lives. They prefer a tight vagina which makes it possible for sufficient pleasure of sex.

The issue of vagina chilling out is typically seen after the female brings to life a kid. The procedure of giving birth has the tendency to make the vaginal walls rather loose. This utilized to be a really powerless scenario for females in earlier times. Nevertheless, nowadays there are methods and suggests making the vagina tight as it was prior to kid birth. Products are readily available quickly in the market. Nevertheless, 2 significant methods of tightening vagina have actually entered light. One is to carry out workouts and other is to utilize gel. Lets have a look at each of these methods.

Vaginal tightening Exercises

Vaginal tightening workouts have actually shown extremely beneficial in assisting females attain tight vagina particularly after giving birth. Simply as typical workouts enhance the body and keep it fit and great, vaginal workouts reinforcing the vaginal muscles and make the vagina tight enough to take pleasure in sex adequately. Among the really popular gadget is KegelMaster. The workouts that females carry out with the aid of KegelMaster are widely called Kegel Exercises.

The Kegel Exercises are targeted at the pelvic floor muscles. These muscles are the genuine secret behind the vagina continuing to be tight. Usually most items do not act upon this pelvic floor muscles. Nevertheless, a crucial thing is the drive and libido of the lady to delight in sex. This is the standard function behind tightening the vagina. Females who still wish to take pleasure in extreme orgasms and mind blowing sexes will be more likely to doing these kegel workouts.

Kegel Exercises finished with a KegelMaster are absolutely helpful however there are particular safety measures that have to be looked after while utilizing the KegelMaster.

Vaginal tightening workouts need to just be done after seeking advice from a medical professional, specifically by pregnant females or simply after kid birth. It has actually been observed that physicians suggest refraining from doing any pelvic workouts throughout pregnancy or as much as 6 weeks after the birth of the kid.

Another thing to remember is the previous history of urinary system infections. Medical professionals usually recommend versus carrying out pelvic workouts in females with a history of such infections. Such women ought to rather go with natural treatments or treatments. These treatments have actually revealed to be rather efficient.

Vaginal Tightening Gel

Among the other reliable strategies of tightening is to utilize a gel. It is a basic idea in individuals that treatments acting straight at the website of action are more reliable. Nevertheless, this applies for tightening gel. Among the really popular and reliable tightening gels has actually been V-tight Gel.

V-tight Gel is a natural item which has actually shown its efficiency in a great deal of women who had actually wanted to obtain vaginal tightening. It is to be used at the vaginal opening once a day, similar to the typical charm regimen. Females post pregnancy as well as throughout menopause have actually utilized it and have actually returned appealing outcomes.

Nevertheless, it must not be taken internally as well as ladies listed below 18 years of age must avoid its use. Correct usage makes it possible for females to recover their sexual lives by providing them a tight vagina!

How Men Make Changes To Themselves

How men can make changes to their body and well being by adopting good habits and exercising.

Making changes to the body and staying happy is not rocket science. Everyone deserves peace. The secret mantra to make a positive change to the body is three pronged.

They are:

-Have a positive outlook -Avoid bad habits; and -Eat good food, sleep well and exercise.

Cultivate a positive outlook: A positive mind breeds positive action and the environment also has positive vibrations. A man can come across as charismatic and in demand only because of his Positive thoughts.

Avoid bad habits: A man should strive to be away from addiction and substance abuse. Bad habits like overt drinking and doing drugs is a sure way to doom.

Eat Good food, Exercise and Sleep well: A man must eat the best food that his money can buy for him. There is no point compromising on food. Everybody works hard to eat three meals a day. If the person does not eat well, he may end up spending time, money and energy at the doctors and medical institutes.

A fresh green vegetable salad can bring about a soothing feeling. Good food will make him strong, endow him with fertility, strengthen his immunity, fix his DNA, make him smarter, improve mental clarity and increase his reasoning and cognitive skills. Food rich in phytonutrients like green leafy vegetables and lean meat like sea food and poultry are said to be mood enhancers and can give high energy and relax sore muscles. Exercising not only improves the exterior appearance of the person but also the interior. It has been noticed that men who exercise at least three times in a week report few or nil cases of body shaming. The same set of people show extremely high level of efficiency at their work too. It decreases the level of stress in the body. It wards off allergies and infections, works as pain killer, fights addictions, increases life span, makes him fertile and helps to maintain youthful looks of the person. Exercise is believed to improve creative thinking in men.

In short exercise is a miracle drug. It can ward off disease as varied as diabetes to the scariest king of all maladies, Cancer.

A good eight hour sleep is like an elixir to the soul. By resting well, the body gets geared to face newer challenges. The stress levels are well managed. There are no violent temper flushes and less preoccupation with lesser important things. It should be also be noted that you as a man can change just about anything you set your mind to. For many men there are factors that prohibit growth and healthy self esteem. One of these factors is endowment, a subject of great debate. This like anything else can be changed using the sizegenetics system. Add this to a healthy life style and nothing will be able to stop you.