Nausea and / or headache when you exercise? When to stop and when to follow

Have you ever felt a headache when you exercise? What about nausea? And, what about the times you feel short of breath? ... Are these excuses to get off the mat or problems that merit immediate attention?
Among continue or stopExercise triggers physiological responses such as pain, swelling, changes in appetite and hormonal, among others, often make us panic, but they really are a normal response to a stress load "good" to the the body is not used.

Among the most common causes of alarm, we have:
a) "My head hurts when I exercise"
According to exercise physiologist and expert in cardiovascular rehabilitation, Loni Novak, the headache it gives us when we exercise is likely to occur when the person has not eaten for many hours before and exercising.
"When we exercise at moderate to high intensity, lower blood sugar levels quickly, which can cause hypoglycemia and cause headaches. Be sure to eat a snack that includes some low-fat protein before training, such as yogurt or a slice of bread with a touch of peanut butter, among others, "added Novak.
However, you also have to rule out that the headache is associated with a high voltage box, as it can cause headaches when you have no control.
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b) "I need air ..."
First of all, if you smoke you have to refrain from exercising for at least two hours after the last cigarette, otherwise, you are breathing more difficult during the activity (of course, ideally you to stop smoking completely).
Also, another cause of this difficulty is what is known as asthma or exercise-induced bronchospasm. A pulmonologist can confirm this picture and it will most likely prescribe a bronchodilator will allow you exercising normally. The most important thing is to know that this is not a barrier to staying active. On the contrary, the exercise will help you overcome and manage this condition. In general, make sure you exercise in environments preferably a bit warm and wet and not cold and dry, which tend to exacerbate symptoms.
Are you increasing the intensity too fast? Sometimes the shortness of breath due simply to want to change from walking to running in a day and therefore your cardio-pulmonary system is not used. Make small, incremental changes, and once you feel comfortable is when you introduce a new variation.
c) "I feel nauseous ..."
Nausea usually respond to a picture of body dehydration or overheating.
Novak suggests that when exercising in hot weather, we must remember to do it with light clothing and permeable. "Do not use any plastic or plastic strip those who are supposed to cut fat focused. This is not only false but also harmful to your health because it can raise body temperature significantly and keep the body cool through of its natural mechanisms. "
And when it comes to dehydration, drink water before, during and after a workout - do it slowly and not large amounts at one time. If your activity is over 60 minutes, then takes a drink that will help replenish electrolytes. Not only think about sports drinks, to the coconut water is rich in potassium and sodium, but be careful not to just be a sugary drink. Check the nutritional content to make sure their components.
Also, did you eat something high in fat before exercise? While a small meal before exercise can help you work harder, you also have to watch what you eat and the amount thereof.
Fat and high fiber foods take much longer to digest and remember that when you exercise, blood should decrease toward less active organs such as the digestive, for example, and meet the demand of the muscles and the heart to sustain the activity make. This can prevent proper digestion. So before training consumes a carbohydrate with some protein slightly lower in fat and not exceeding more than 150 calories if you're exercising for an hour.
d) "I feel like tightness or muscle spasm ..."
This usually responds to stretch you without heating. There is still a belief that static stretching is a way to heat and it is not, on the contrary, it could put you at risk of muscle strain.
The muscles should not be stretched when cold, so it is recommended that you pre-activity such as walking, cycling or any exercise that lets you work the muscles slightly for five to ten minutes or if you're doing weights, do a series weight alone without heating. Once you feel your body temperature has gone up, then, begins with training. Leave a good session of static stretching at the end of your routine. It is then that will get the most out of this type of exercise, which will make it easier to maintain range of motion and a quicker recovery.
Another reason for a muscle spasm may be related to a deficiency of minerals such as potassium or calcium. Are you consuming dairy sources? What about tomatoes, bananas, avocados, among others, for potassium?
e) "I feel palpitations ..."
Novak suggests that this symptom as you respond immediately.
One of the most common causes of palpitations or rhythm changes in heart rate in women, especially, respond to what is known as mitral valve prolapse - a condition in which the valve of the left ventricle left atrium collapses in -. You can also have other symptoms such as fatigue, lightheadedness and difficulty breathing, however, in most cases, no risk to exercise when it is under control.
If after consulting with your doctor, and you're in perfect health, but still feel those 'palpitations', becomes a clock that allows you to measure your heart rate to know the intensity of your training - more than 80% of your maximum heart rate, and is considered a moderate to high effort.
Also, stop exercising immediately if you feel that these palpitations are accompanied by other sudden symptoms such as pain in the arm or chest, headache, nausea, among others, and calls for medical assistance.

Having tummy steals happiness and you get older

 Those who accumulate greasers in the abdominal area are more likely to feel unhappy and experience premature aging, and all due to hormonal changes what is known as visceral obesity.

What happens in these cases is that visceral or abdominal fat increases the production of the stress hormone, cortisol, and reduced levels of endorphins, which are hormones that facilitate the feeling of happiness and wellbeing. This was explained by Dr. Ruben Bravo, nutrition specialist, in a note published by 20minutos.es.

Being overweight is never good, but when fat accumulates in the abdominal area, the health risks are greater because it is around the vital organs. Visceral fat accumulates rapidly and is more difficult to remove than the one located in other parts of the body. According to Bravo, visceral obesity puts us at risk for Cardiovascular disease, diabetes, hypertension and some cancers.

Previous studies suggest that people with central obesity, commonly identified as "apple-shaped bodies," coexist with a threefold increased risk of having a heart attack compared to those with general obesity or "pear shaped". >> Apple Corps? Your heart is in danger

To get rid of fat in the abdominal area and reduce health risks, it is necessary to combine a proper diet and aerobic and anaerobic exercise. Bravo explained that the abdominals could be counterproductive to reduce belly, so consult an expert would be best to find the appropriate exercise routine that facilitates the burning of visceral fat.

How to lose weight the easy way

 Keeping track of your exercise routine is an excellent way to reach your goals in that area. There are websites that can help you progress more quickly with the help of an online community. A recent study showed that people who register their online sessions or some app and received responses from others in these communities are more likely to stay with the routine and lose weight. The interactivity of the following websites will give you the courage to follow.

For beginners: active.com

For those who need to keep a diary and have someone to tell them exactly what to do should join this site. Choose an activity, whether running, walking, biking or triathlon training and receive an exercise plan to suit you designed by experts. The service costs $ 10 a month and on your profile page allows you to track your calories and your heart rate. It also has a calculator that helps you determine if you are consuming adequate calories.

For fans of the exercise: journaloftraining.com

This site is free and allows you to record information as usual distance, time, repetitions, and your heart rate and also gives you helpful reminders, such as when to replace your running shoes and other tips. It also has a nutrition database and a network of users.

For the followers of social networks: dailymile.com

By registering for free you get a profile and blog, as well as access to an online community who share your interests. Users often challenge each other and exchange tips on exercise and nutrition.

Challenge met: 2 months, 20 pounds lost!

The challenge was to lose 18 pounds, and 60 days after starting a diet I can show the results of the effort. Pulling down the calories consumed, mainly by eliminating empty calories, and the amount of food as well as doing a little more physical activity, I managed to lose a total of 20 pounds!
Today I weigh 128 pounds and I feel great. Yes there is out there yet with greasers zonitas accumulated, but most annoying love handles disappeared. Drinking water, moving more and taking care not to abuse the bad fats will achieve them go.
The first thing I did to celebrate was to make a clean closet. And many make the mistake of keeping the clothes we too big, just in case we ever need. As I will definitely not supposed to happen, and to eliminate the danger. Luckily I had saved out there and many other items that did not fit and now I feel pretty good.
My new challenge
Now I reached a healthy weight, the next challenge is to stay well. During the process I learned that eating well is not complicated, and even if you allow some snacks from time to time, the key to being online is not overeating. >> Tricks of skinny people to keep in line
Many friends have wanted to celebrate my achievement and invited me to eat or drink and I know it is a difficult time, with lots of social engagements abound in which food and drink, but I stand firm on my healthy diet. If you are also trying to lose weight or do not want Thanksgiving, Christmas and New Year will leave many pounds, follow these 8 tips to avoid gaining weight during the holidays.
Like many, I'm planning an upcoming vacation, and I know that means having to face the temptation to try new foods and dive and relax with a drink in hand. If this is your case, here other tips to help you avoid gaining weight when traveling.
Well, before putting an end to this story I'll tell you that beginning next weekend with my yoga classes, a workout that helps improve posture, strength, control and balance, and it is also very useful to get rid of stress. I hope this also helps me to become more disciplined and follow the path of a healthier lifestyle. >> Benefits of Hot Yoga and Yoga floating.
To all those who were reading this column and I did get your comments of encouragement and congratulations, thank you. Kiss and hug for everyone!

Put an end to 'yo-yo' with your weight

 many, it represents a bigger challenge Libas not win the lost, to lose first. According to research by Penn State, is more about changing your tactics once you reach your ideal weight.

To lose weight. Reduce sugary sodas, candy, cookies and other goodies.

To maintain weight. Increase your intake of lean protein such as beans, low fat dairy and fish.

The reason. Changing the focus of what you can not eat what you do, make healthy eating less restrictive and more encouraging.

To lose weight. Vary your exercise routine regularly.

To maintain weight. Try to be a regular at your favorite kind of exercises.

The reason. Most dieters will try any thing, yoga, cardio striptease, hula hoop, to lose the pounds. The important thing to keep is to identify a favorite activity that you can continue doing.

To lose weight. Set a goal and stay focused on it. Something like, a stylized figure.

To maintain weight. Emphasize all the reasons why you want to maintain a healthy weight.

The reason. By focusing on your health benefits of having a normal body mass index rather than the number on the scale, a change in emphasis from short-term goal of a lifestyle.

The skin aging

Beyond the sun and the genes are seven pitfalls you can avoid to keep your skin youthful. Of course, it is important that you apply sunscreen, but these seven adjustments to your lifestyle will help to mitigate the effects of aging.
Sweets
If sugary snacks are part of your diet, the better reconsider. When the sugar is broken down and enters the bloodstream, binds to the protein molecules, including those found in collagen and elastin [fibers that support skin] through a process called glycation. This degrades the collagen and elastin, leaving the skin susceptible to wrinkles and sagging.
Preventive measures. Limit your intake of simple carbohydrates such as sodas and sweets, but also others such as honey, rice and white bread. These foods turn into sugar quickly and accelerate the process of glycation. When you need something sweet, opt for a square of dark chocolate. Antioxidants protect your skin from free radicals. Try also taking vitamin C, which helps build collagen. Papayas, strawberries, broccoli, oranges and kiwis contain lots of vitamin C.

Frequent Travel
The air is drier in a ship and without moisture, the skin as a living organism, it withers. Another reason is that while you are traveling closer to the sun shining through the windows and the intensity of the rays is greater.
Preventive Measures. Consume plenty of water before and during the flight, avoid alcohol and salty snacks, which contribute to dehydration, and apply a moisturizer with sunscreen 30 minutes before boarding. If your seat is by the window, close it.

Uncontrolled stress
When you're under stress your body produces the hormone cortisol, which can damage the collagen and elastin and decrease the skin's ability to repair itself. In addition, stress makes you tense and frowning without you noticing. Over time, these contractions may contribute to the permanent lines.
Preventive Measures. You can manage stress and anxiety with exercises like yoga, tai chi and hiking. If you can work for an hour, trying to do a walk of 30 minutes of yoga download an application on your phone to make a few poses before bed.

Weight Fluctuations
Gaining weight can make your skin look stuffed into the surface, but the extra pounds can cause levels of insulin and cortisol in your body increases, which may affect collagen. Also on winning and losing weight can affect the elasticity of the skin, leaving stretch marks and stretched skin.
Preventive Measures. Try to maintain your ideal weight with a BMI between 18.5 and 24.9. Go to nhlbisupport.com to calculate yours.

Changes in Median Age
Menopause affects the production of estrogen. Estrogen stimulates the production of oils and collagen in your skin, so it can become dry, wrinkled and hanging, as levels drop.
Preventive Measures. The Hormone Replacement Therapy can cause side effects, the best option is to use moisturizers before the onset of menopause. Consult your dermatologist if dermal fillers for wrinkles and inflate hanging areas.

Lack of Rest
The skin has the ability to regenerate during the night, but if you get enough sleep, this is not possible. Lack of sleep also causes stress on the body, causing the production of stress hormones, cortisol.
Preventive Measures. Try to sleep seven to eight hours every night. It takes discipline to create the habit. Turn off your electronic devices half hour before bedtime, so you will not wake up. Sleeping on your back also helps prevent wrinkles, sleeping with her cheek against the pillow can create lines.

The Depre
Depression not only shows your attitude, too in your face. Over time one can become permanent scowl on the skin. Depression is also associated with elevated cortisol levels, which can weaken the collagen fibers. The worst thing is that when someone is depressed does not care as it should.
Preventive Measures. To combat depression is good exercise regularly and seek professional help. It is thought that Botox treatment can improve symptoms of depression. The idea is that if you look better, feel better, but a study by Cardiff University in England found that Botox causes paralysis that prevents these facial muscles to send negative signals to the brain.

12 tips for divorced women

 Lee Block is the author of 'The Post Divorce "which offers advice to help women cope with the end of his marriage. Block, who also is a consultant expert on the subject, explains that divorce can be emotionally exhausting to as a death. Therefore, he listed a series of steps to overcome the divorce and demystify some common misconceptions and this type of breakup.
Admit that you've hit bottom
1. And admit that you did everything that was in your power to save your marriage and you realize that if you keep going, this will do more harm than good not only you but your husband and your children.
2. Already admitted you have no power over your marriage, you can not save, no matter what you do.
Take responsibility for your turn to end the marriage
3. One of the hardest parts in life is to take responsibility when something goes wrong, especially when it comes to something like a marriage. But taking responsibility offers a couple of things for your growth and personal empowerment.
4. It takes two to make a marriage work, and two for it to fail.
Prepare to be single or a single mother
5. Being single or single mom is the toughest job in the world. It all depends on you 24 hours a day, seven days a week, without rest. You need to be prepared mentally for this.
6. Prepare for when your children have to spend the weekend with his dad. What might seem like a party, it is not. It's hard because you will not close and you will wonder and worry about them.
Count your blessings
7. Make a list of all the things you're thankful every day. This helps keep things in perspective.
8. Realize how lucky you are because everyone is healthy, have a roof to live, food on your table and your children are nearby.
Set goals and visualize your future
9. Think about what you wanted to do with your life before marriage and those who fail. Now is the time to reach those goals.
10. Make a list of things you want to do before you die and draw a plan of how and when you achieve each one of them.
11. In a blackboard or in a journal write how you visualize your life in one year, five, ten and twenty years. See how you reach your goals according to what you're thinking.
12. Create a positive mantra you repeat to yourself every morning.