3 Enjoyable Ways To Stay Fit In The Summer

Hello everyone.  Today’s article is a guest post from Nicole White who writes about her masters in health care at her blog.  If you are looking for a career in healthcare administration this site is a fantastic resource so please check it out after you have finished reading her guest post.

—–

Summer is the season during which many people (mostly women) are obsessed with a notion to shed a few pounds in order to look attractive while sunning themselves.  It additionally becomes more influential to do so when you see others at the pool who have kept themselves toned and fit.  Coming up with a fitness routine designed for your specific body type is not always an easy endeavor, but if you want to remain healthy and in shape this summer, you will need to determine what lengths you will be able to go.

First of all, eating healthy is one of the basic steps toward losing weight, staying fit, and generally feeling better about yourself.  How good do you feel about yourself after eating an entire McDonald’s double cheeseburger  compared to a healthy home-cooked meal?  It makes a drastic difference when you cleanse your system and only put in nutritional food items rather than ones which are high in fat and calories.  Learning how to eat healthy and discovering easy recipes can be quite enjoyable for many people who never experimented with cooking before; it additionally can save you money by eating in more often than you eat out.  Remember, leftovers are a good thing to store in the refrigerator and can be a good lunch meal for the next day.  Enhancing your diet and filling your body with healthy food will make a world of difference and will be obvious to everyone around you; certain foods can make your skin glow and your hair healthy which is a drastic difference from the way fast food and other restaurant foods may make you look like.

Small workouts are an essential part of staying fit; getting involved in a cardio routine can be a fun endeavor for you and some friends during the summer.  Workouts are ten times more fun if you have a partner to do them with, and thus have increased motivation to continue to do so every day.  You can even start off small by just walking around the neighborhood or around a park.  Simply getting a little bit of daily exercise makes a big difference to your overall body energy.  Once you become used to this daily walking routine, you can step it up by transforming it to a light jog or run after a while.  This is not meant to be a competitive endeavor, and if you find yourself fighting to stay ahead of your friend, you need to remember to only push yourself so far: you do not want to overexert yourself.  After a few weeks, you will begin to notice a positive difference in your body and generally feel better about yourself.  Incorporating smaller routines after time such as sit ups and push ups will also increase your self-image.

Lastly, getting a healthy dose of vitamin D will produce wonderful results as well.  This is an easy thing to accomplish in the summer by simply staying outside more than you normally would.  Summertime is a period in which you can play more sports (which also helps tone your body!) and do many other outdoor activities.  Hiking is a great way to stay outside and get an excellent workout; surrounding yourself with nature is a better remedy than most people are aware of.  Additionally, getting a good group of friends together to play outdoor sports such as flag football or basketball can be a fun way to spend your Sunday afternoons while burning off calories at the same time.  In the end, it is only important how you feel about yourself; getting the proper daily nutrients and exercise will increase your overall body image, thereby making you much more confident to be seen at the pool.

—–

This post was contributed by Nicole White, who writes about her masters in health care. She welcomes your feedback at Nicole.White222 at gmail.com

Kick Things Up a Notch: The Top 3 Everyday Cardio Exercises to Help You Stay Fit

Hello everyone.  Today’s article is a guest post from Nick Clipton who manages and writes for the weight gain blog: http://www.buildingbodymuscles.com/.  Nick’s blog contains lots of fantastic muscle building information and also reviews many of the top body building programs so feel free to check it out after you have finished reading.

—–

The importance of exercising cannot be stressed enough no matter what body type it is that you have.  The human body is made to move and if you are leading a sedentary lifestyle with hardly any exercise, there is a big possibility for you to experience health problems that you would otherwise not have with regular exercise.

How Cardio Exercises Offer More than Just Benefits for the Heart
Among the many types of exercises that you can perform on a regular basis are cardio exercises.  First up, let us try to define what this type of exercise is all about.  It is a sustained, rhythmic activity which works the large muscle groups like the legs.  The word cardio is there because the sustained activity helps elevate the heart rate – although you need to make sure that the exercises would not tire you out.

The main benefit of cardio exercise is to improve your cardiac function by preventing cardiovascular disease and reducing your blood pressure.  But unlike what many people think, cardio exercises do more than just provide benefits for the heart.

This type of exercise also:
- Helps with your weight loss program by burning calories.
- Improves the quality of sleep and endurance.

The Top 3 Everyday Cardio Exercises to Help You Stay Fit
Now that you have an idea about the benefits that you will get to have with cardio exercises, which particular activities can you do on a regular basis that will help you stay fit?

Here are the top three cardio exercises for you:

1. Walking
As far as cardio exercises are concerned, the rule is: the simpler, the better.  Walking is one of the most underrated cardio exercises there is. With the convenience offered by elevators, escalators and public transport, most people do not even get a chance to walk as they travel to and from the office.

So if you want to lead a heart-friendly life, go back to the basics and start walking again. It’s a low-impact activity that will boost your heart rate quickly. If you walk at a rate of 4mph for about 30 minutes a day, that’s already an equivalent of 170 calories burned for a 150-pound individual.

2. Running
Another cardio exercise which obviously has better impact than walking is running.  As you move from a walking pace to a running pace, you are going from a low-impact to a high-impact activity which will help burn more calories over time.

3. Other cardio exercises
You can take your pick from other cardiovascular exercises like swimming or biking. Make sure to have fun and do a combination of these three types of cardio exercises so that you won’t stick to a monotonous routine.
With these top three cardio exercises which do more than just benefit your heart, you will surely be able to gain a healthy weight and lead a healthier, fitter lifestyle in no time at all!

Bodyweight Soccer Sprints

In my last few posts I mentioned that I had put together a simple bodyweight routine whilst I was back at my parents house for Christmas.  Today I am going to be fully explaining this bodyweight routine.

The creation of this routine came about because I had no access to a gym at my parents house.  In the past I have just accepted this and not worked out at Christmas.  However, this year I wanted to be a bit healthier and do some exercise.  My first thought was to go jogging but the pathways were very icy and I didn’t want to be slipping and sliding all over the place.  So with jogging out I thought about what else I could do.  I then remembered a post that I had read way back in August on bodyweight burpees (see the video below for a demonstration – apologies for the cheesy music).

I had done bodyweight burpees in the past and knew that they would provide me with a good all round workout.  However, I did not feel they were enough on their own and wanted to create a full routine.  Later that day I was reading Andrew Rubalcava’s concluding post on free weights vs machine exercises which featured the awesome training video from Rocky IV.  This gave me some inspiration.  I thought I need to come up with a workout like Rocky’s that gets me outside, involves some resistance training/heavy lifting but also involves some running/cardiovascular exercise.  In other words a good all round workout that can be performed outside with little or no equipment.  After a bit of thinking I came up with ‘Bodyweight Soccer Sprints’.

WHAT YOU WILL NEED TO PERFORM BODYWEIGHT SOCCER SPRINTS:
- A set of soccer goalposts (or something similar) that facilitates pull ups.
- A rucksack (optional).
- Bottles of water (optional).

HOW TO PERFORM BODYWEIGHT SOCCER SPRINTS:
- 1) Go outside.
- 2) Find a set of soccer goalposts (or something similar) that facilitates pull ups.
- 3) Choose the number of bodyweight burpees that you will be starting with (bear in mind your overall fitness when picking this number).
- 4) Grab the top bar of the soccer goalposts and pull yourself up.
- 5) Lower yourself down.
- 6) Place your hands on the floor.
- 7) Kick your legs out and assume the push up position.
- Perform a push up.
- 9) Pull your legs in.
- 10) Jump up and grab the top bar of the soccer goalposts.
- 11) Congratulations.  You have just performed your first bodyweight burpee.  Now repeat until you reach the number of bodyweight burpees you chose in step 3.
- 12) Once you have finished the final bodyweight burpee of the set sprint to the opposite soccer goalposts and then sprint back.
- 13) Perform another set of bodyweight burpees that is one less than the number you started with.  For example, if you chose ten bodyweight burpees in step 3 go down to nine this time.
- 14) Once you have finished the final bodyweight burpee of the set sprint to the opposite soccer goalposts and then sprint back.
- 15) Repeat this process until you get down to one bodyweight burpee.
- Note: If you want to add resistance to this workout you can also wear a rucksack and fill this with a few bottles of water (or something similar that will add weight to the rucksack).

The first time I did bodyweight soccer sprints they absolutely kicked my ass.  I thought I was quite fit and this workout would not be too much trouble but trust me it’s a lot more difficult than it seems, especially when you add the weighted rucksack.  The last few sprints are an absolute killer.

Currently, I’m starting my workout with ten bodyweight burpees and then working my way down to one whilst wearing a rucksack containing 3.5 litres of water.  I plan to keep the number of bodyweight burpees I do constant and add 0.5 litres of water to the rucksack each week.  So by the end of January I will be on 5-5.5 litres.

I would not recommend doing bodyweight soccer sprints every day.  The first time I did them I was very sore the following day so I would suggest doing them every other day instead.  Also you do not need soccer goalposts to to bodyweight soccer sprints.   Anything which you can do a pull up on is fine.  In fact since I have come back to my house in Salford I have been using the climbing frame in my local park because I can’t reach the goalposts (they must be bigger here).  However, bodyweight climbing frame sprints doesn’t have quite the same ring to it .

Another thing I must emphasise is the importance of proper form when doing bodyweight soccer sprints.  I found the first time I did them the sprints really tired me out.  After two or three sprints when I came to do the bodyweight burpees I noticed I was not doing proper pull ups and not getting all the way down with my push ups.  Therefore, to make sure my form is consistent I have a little rest and get a drink of water when I notice it slipping.  Just make sure your rest periods are brief and do not compromise the intensity of your workout.

So there you have it…my very first bodyweight routine.  Bodyweight soccer sprints work most of the major muscle groups (biceps, triceps, back, shoulders, legs, abdomen), provide you with a good cardiovascular workout and can be completed in about 30 minutes.  Plus, they’re extremely versatile.  You can add weight to the rucksack and do more reps to make bodyweight soccer sprints more difficult.

Give them a try and let me know what you think.  I’m pretty sure you will be amazed at how tough they turn out to be.

Merry Christmas from Free Fitness Tips

Hello Everyone.  I’m just leaving a quick post to wish you all a Merry Christmas.  This blog has grown a lot this year and that is down to the continued support of my readers.  I hope you all have a wonderful day, enjoy spending time with your family and get to have a rest after a tough year.

This month I have been writing about how you can keep your diet and fitness regime on track over the festive period.  I started the month by writing about the common cold & the flu and then moved on to discuss whether vitamin C can help reduce your chances of contracting them.  I then moved on to discuss how a good diet can help strengthen your immune system.  Next I wrote about seasonal affective disorder (SAD) a form of winter depression and how food can have a significant effect on your mood over the festive period.  Following this I talked about why sleep is so important over Christmas.  I then discussed 6 Christmas exercise ideas and 5 outdoor exercises you can do if you have the snow and you’re up to it.  After this I provided you with 4 top tips to improve your mood over the festive period.  I then finished off with a discussion of how important vitamin D is over Christmas and gave you 8 ideas for lightening your Christmas dinner.

I hope you have enjoyed these articles and that they help you keep some form of fitness routine going during the potentially tricky holiday period but if not don’t worry.  Today is about being able to rest and relax in good company – not watching what you eat and going to the gym.  If you have taken advantage of these articles that’s great.  If not it’s only one day and it’s not going to negate a year’s worth of fitness training.  Enjoy your Christmas day and make sure you have a good one.

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

4 Top Tips for Improving your Mood this Christmas

In my last few articles I have been discussing how our mood often suffers at Christmas.  Not only do we have the stress of organising gatherings with family and friends, buying presents and the cold weather to deal with but we also have an increased chance of catching the common cold or the flu.  On top of this research has shown that the lack of sunlight in the winter months can lead to a type of winter depression called Season Affective Disorder (SAD).  However, it’s not all doom and gloom.  There are a number of things you can do to ensure your mood stays positive over the festive period.  In this article I will be providing you with four top tips for improving your mood this Christmas.

1) DO SOME EXERCISE:- Exercise causes the body to release endorphins and serotonin both of which help improve your mood.  So if you are feeling down at any time over Christmas why not go for a walk or head down to the gym?  Not only will you be burning those calories away but you could also cheer yourself up.  If you can brave it then try some of these winter activities.  Otherwise read about my 6 Christmas exercise ideas to ensure that you remain active over the festive period.

2) WATCH WHAT YOU EAT:- The food you eat does not just affect the size of your waist.  It can also affect your immune system and your mood.  Therefore, try and incorporate these foods into your Christmas diet.  Not only are they healthy choices but they could have a positive impact on your mood too.

3) GET SOME QUALITY SLEEP:- Getting enough sleep is important all year round but it is perhaps extra important over Christmas.  Due to the lack of sunlight in the winter months it is often difficult to wake up in the mornings so you really need to make sure you are getting at least 7 hours a night over the festive period.  Try to have a consistent bedtime which allows you to get a good amount of sleep and 30 minutes before this bedtime start winding down by turning off electrical items, brushing your teeth, turning out the lights and getting into bed.

4) GET A LIGHT BOX:- As I said at the start of this article winter can lead to a form of winter depression called SAD.  For some people this leads to mild feelings of depression but for others it is a lot more severe.  The cause of SAD is the low levels of light in the winter months.  One way to treat this condition is to get a light box.  You then sit two or three feet away from this light box for a couple of hours each day and you should notice improvements in your mood within three to four days.

Your mood is very likely to suffer over Christmas.  However, by following the measures discussed in this article you can stay chirpy over the festive period.  Exercise regularly, eat well, get your sleep and if necessary get a light box.  Hopefully, this will lead to you having a happy holiday period.

Do you guys have any further tips?  Does your mood ever suffer over Christmas?  If so leave me a comment.

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

5 Outdoor Exercises you can do this Christmas

In my previous article I discussed 6 Christmas exercises that you can use to stay fit over the festive period.  In that article I suggested that you join a gym, get some exercise DVDs or get a Wii fit so that you can exercise in an indoor environment that is warm and light.  However, if you can brave the winter weather and the cold outdoors there is plenty of scope for exercising outside this Christmas.  In this article I will be discussing five outdoor exercises that you can try over the holiday period (if you are brave enough).

1) GO SLEDDING:- As long as it snows then sledding is a great Christmas exercise.  All you need is a sledge and a hill.  You can get a sledge from Amazon and your local park should be able to provide you with a big hill.  Sledding is great fun and you can involve your family and friends.  Plus, you will burn quite a few calories whilst lugging the sledge up the hill.

2) HAVE A SNOWBALL FIGHT:- Snowball fights are another great exercise and this time you don’t even need a hill.  Split your family and friends into two teams and then let the snowballs fly.  Not only will you have a fantastic time but with all the running, ducking and diving you will be getting a good workout.

3) CLEAR YOUR DRIVE:- Your drive is going to need clearing at some point but why pay someone to do it when you can do it yourself?  Shovelling all that snow will help you burn the calories.  Plus snow can get quite heavy so it’s a good muscle building exercise too.  You can even get a little creative and turn it into a game.  Split the drive into two halves and then have a race between two teams to see who can clear their half first.  Not only will you have a clear drive and a bit of extra cash in your pocket but you will also burn some calories too.

4) GO ICE SKATING:- If there’s a frozen lake in your town then your local council may convert it into a makeshift ice rink.  If so why not head down with the family and have some fun?  You can race each other, try some impromptu figure skating or simply just skate around the rink.  Whatever you choose you are sure to enjoy yourself and you will give yourself quite a good workout too.

5) BUILD A SNOWMAN:- You may not think that building a snowman is good exercise but it can be.  All the walking around, scooping snow and building the snowman can quickly lead to lots of burnt calories.  Plus, it’s a great family activity and so is perfect for Christmas day.

Personally, I don’t like the exercising in the cold.  However, if you can brave it these fun activities will provide you with some great winter workouts.  They’re also activities that kids will love which makes them a great family choice.  Even a potentially mundane activity such as clearing your drive can be turned into a fun game so long as you are a little creative.  So if you are up to it put on your hat and gloves and take your family outside to enjoy these winter workouts over the festive period.

Now I’d like to hear from you guys.  Do you have any other outdoor activities that can be performed at this time of year?  Do you prefer working out inside or outside during the Christmas period?  Leave a comment and let me know.

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

6 Christmas Exercise Ideas

As I have been discussing in some of my previous articles Christmas is a difficult time when it comes to fitness.  Tempting foods are all around, the weather is generally poor and common colds and the flu are increasingly common.  This makes it very difficult to maintain an exercise routine over Christmas.  However, if you make proper plans then you should be able to maintain a proper exercise routine.  In this article I will be providing you with 6 top tips for maintaining an exercise routine over Christmas.

1) EXERCISE IN THE GYM:- I personally exercise in the gym so this one is not a change for me.  However, if you normally exercise outside you may wish to switch to the gym over the festive period.  Whether the gym is your first choice location for working out or not it is bright and warm.  Compare this to the outdoors which are generally cold and dark and you can see why the gym is probably the best exercise location for the festive period.

2) EXERCISE IN THE MORNING:- Christmas brings with it social gatherings most of which occur in the evenings.  Therefore, you may not get to exercise as much because you are busy socialising.  If this is the case then you may have to exercise in the morning over the festive period.  You may not like getting out of bed extra early but it may be the only way to fit it in during your busy Christmas schedule.

3) GET AN EXERCISE DVD:- If you normally exercise outside and can’t face the weather but you also can’t stand working out in a gym then an exercise DVD could be the solution.  Exercise DVDs are becoming increasingly popular and there are now DVDs available which cater to a number of needs including dance workouts, yoga workouts and bodyweight workouts.  You can check out Amazon’s entire range of fitness DVDs by clicking here or have a browse of the selection I have included below.  Not only will these DVDs help you stay fit and healthy over the festive period but they also could be the perfect Christmas present for you, a friend or a family member.

4) GET WII FIT:- I’ve only tried Wii fit once at a friend’s house but it’s great fun and an excellent alternative to exercise DVDs for the gamers out there.  It has a range of types of training you can choose including balance, strength and stamina.  Plus, it has a multi-player option meaning the whole family can join in.  This would make it a great present to get out after the Christmas dinner because it will incorporate all the guests and also allow you all to get some exercise and burn some calories.

5) BE INNOVATIVE:- Despite your best intentions the holidays are extremely busy and you simply may not have the time to fit in a full workout.  If this is the case you are going to have to be innovative and make exercise part of other tasks.  Try parking your car a bit further away from work or the shops when you do your Christmas shopping, go for a brisk walk during your lunch hour or do a few quick bodyweight exercises when you find yourself with a spare few minutes.  Consistency is one of the keys to a successful exercise routine and every little bit you do will help.

6) TRY AND STICK TO A HEALTHY DIET:- Christmas is a time when we are increasingly susceptible to the common cold and the flu.  On top of this we are more likely to feel down around Christmas time.  Both of these factors are likely to lower our motivation to exercise.  If you eat a poor diet too your motivation to exercise is going to be even lower.  I know it’s tough to stick to a perfect diet over Christmas and you will undoubtedly eat some junk foods.  However, if you plan to eat healthily when you can your motivation to exercise is going to be much higher.  Try to incorporate some of these mood foods and these immune system boosting foods into your diet and you are much more likely to have the motivation needed to perform your Christmas workouts.

Most of us will have worked hard to maintain an exercise routine throughout the year so it would be a shame to let it all go over Christmas.  Yes it is a difficult time of the year in terms of exercise and yes you want to have some time to relax.  Even if you don’t do as much exercise as you normally do make sure you do some over the festive period.  By doing this you will be in a much better fitness position when the New Year comes around.

How are you guys planning to fit exercise in this Christmas?  Have you got any additional tips you would like to share?  If so please leave a comment on this post.

*****

Want an early Christmas present? Click the banner below to grab an exclusive $10 discount on Lose Weight for the Holidays:

The Importance of Getting Enough Sleep this Christmas

In the winter getting out of bed in the morning becomes decidedly trickier.  Instead of waking up to clear blue skies and bright sunlight we often wake up to dark, cold, wet weather.  However, it’s not just the weather that makes us want to stay in bed.  Research suggests that our circadian rhythms change over the winter months.  In this article I will be discussing why you may feel like staying in bed all day over the Christmas period, what you can do to get yourself up bright and early and why quality sleep is so important at this time of year.

As I mentioned above the urge to stay in bed is linked to our circadian rhythm.  When night falls and the light begins to fade our pineal gland starts to produce melatonin.  This triggers to the body that it is time to shut down for the night and let the cells recharge which makes us feel sleepy.  In the morning the light that comes through our eyes acts as a trigger for the pineal gland to stop producing melatonin.  This then signals to the body that it’s time to wake up and get on with the day.  However, in winter the light in the morning is often dull or non-existent so the body does not completely stop producing melatonin.  Therefore, we do not get the same wakeup signals in winter that we do in summer which makes it more difficult to get out of bed.

Getting enough sleep is important throughout the year but that’s a topic for another article.  Over Christmas your internal clock will be making it extra difficult for you to wake up so if you have not got enough sleep the night before waking up will be nearly impossible.  Therefore, you need to make sure that you get enough quality sleep as much as possible over the festive period so that waking up is as bearable as it can be.

So how do you go about this?  First, you need to make sure that you go to bed at a consistent time which allows you to get at least 7 hours sleep per night.  When you have decided on the time you will be going to bed start winding down about 30 minutes beforehand.  Turn off the TV, brush your teeth, change into your bed clothes, turn off the lights and get into bed.  In the morning when your alarm goes off get out of bed straight away.  Don’t press snooze.  Some people also find that dawn simulators are helpful.  These are devices which go off on a timed schedule and emit increasingly intense light until it is time for you to wake up.  This can then act as a trigger for your pineal gland to stop producing melatonin even if it is still dark outside.

Getting enough sleep is something I have always struggled with.  The temptation is always there to browse the Internet or watch some TV instead of going to bed.  However, I have been getting better by following the tips in this article. I know it’s difficult but try and follow the tips in this article and get some quality sleep this Christmas.  You will feel more awake and alert and your body will thank you for the additional time it has to rest and recharge.

Now I want to hear from you guys.  Do you often struggle to get enough sleep?  Do you feel extra tired over the festive period?  Do you have any extra tips for getting enough sleep over Christmas?

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

Don’t let SAD Ruin your Christmas

The holidays are meant to be a time of joy and happiness where people come together and enjoy the presence of family and friends. However, this is not the case for everyone. For some people the reduced daylight hours and the lack of sunlight actually cause them to develop a form of depression called Seasonal Affective Disorder (SAD). In this article I will be discussing SAD in greater detail and hopefully help you avoid the condition this Christmas.

According to SADA, SAD affects approximately 7% of the UK population each year between the months of September and April. It is particularly prevalent in December, January and February. For these 7% it is a serious medical condition which prevents them from functioning normally. On top of this a further 17% of the UK population are believed to suffer from a milder form of SAD which is often referred to as the ‘winter blues’. SAD can affect all people but it is most common in 18-30 year olds. It is also very rare in people who live close to the equator as daylight hours are long, constant and bright.

So what exactly is SAD? As I already said it is a form of depression that is caused by the lack of sunlight in the winter months. When night falls the pineal gland starts to produce a substance called melatonin. This tells our body clock it is night time and makes us feel sleepy. Bright daylight acts as a trigger for the pineal gland to stop producing melatonin. However, in winter there is less daylight and the daylight we do get is often dull. For some people this level of light is not enough to completely halt the production of melatonin leading to a number of undesirable symptoms associated with SAD. These symptoms include:

- Carbohydrate Cravings.
- Concentration Problems.
- Depression (which can range from a slightly low mood to complete despair).
- Irritability.
- Joint Pain.
- Loss of Libido.
- Sleep Problems.
- Stomach Problems.
- Stress.
- Tiredness.
- Weakened Immune System.

It is not known why SAD affects some people and not others but for those who do suffer the symptoms usually disappear in the first few weeks of spring in line with the brightening daylight. On top of there are a number of treatment options available. Light therapy is one of the most popular treatments and according to SADA it is effective for 85% of sufferers. This type of treatment involves purchasing a specially designed light box and then sitting two or three feet away from it for around 2 hours each day. However, this does not have to be as restrictive as it sounds. You can still perform other activities whilst receiving the light therapy, provided that you remain in a close vicinity to the box and that it is within your field of vision. Light therapy often proves effective within three or four days of starting the treatment so if you think you are suffering from SAD it is definitely an option worth considering. Other treatment options include anti-depressants and counselling.

Whether it manifests in a mild or more extreme form, if you find yourself suffering from any of the above SAD symptoms during this holiday period then you should go see your doctor right away and explain your concerns to them. SAD is highly treatable and in most cases light therapy can be the perfect remedy. Your doctor will be able to give you a fuller picture and recommend the best treatment for you. Follow the advice in this article, go see your doctor if necessary and stop SAD from ruining your Christmas.

Now I want to hear from you guys. Have I missed out any important facts concerning SAD? Have you ever experienced this condition yourself? Are there any other treatments you would recommend? If so let me know by leaving a comment.

Sources:
SAD Information (Lumie)
SAD Information (SADA)

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

The Common Cold & the Flu Explained

As we roll into December it just seems to get colder and colder (well over here in the UK at least).  Generally, this is not a good time for people trying to follow a fitness regime.  High calorie foods such as minced pies and Christmas sweets seem to be coming more and more abundant whilst the cold weather makes it increasingly difficult to get the motivation to do some exercise.  On top of this winter and Christmas time seem to bring with them two unpleasant health ailments – the common cold and the flu (also known as influenza).  Many people seem to confuse the symptoms of these two conditions but they are completely unique.  In this article I will attempt to dispel this confusion and outline the differences between the common cold and the flu.

1) THE COMMON COLD:- The common cold is caused by two main types of virus – rhinoviruses and coronaviruses.  These viruses infiltrate the cells in the nose and throat and then rewrite their DNA to mimic them.  They then use this DNA to replicate more virus cells allowing the cold to spread.

The symptoms of the common cold are generally uncomfortable but not life threatening or incapacitating.  You may feel slightly weak and unwell but in most cases you can function as you normally would.  It should not prevent you from going about your day to day tasks.  Since the common cold attacks the nose and the throat the symptoms are usually specific to these areas and include:
- Blocked or runny nose.
- Coughing.
- Headaches or light headedness.
- Sneezing.
- Sore or swollen throat.
- Watery eyes.
- Weakness.

The common cold is spread by being in contact with infected people.  Kissing, touching, breathing, coughing and sneezing are all potential ways that the disease can be transmitted.  However, there is no clear evidence as to why people are more susceptible to the common cold during the winter months.  Research has been performed into whether being cold makes you more likely to catch one of these cold viruses and the findings suggest it does not.  The most sensible theory appears to be that since it is cold during winter, people spend more time indoors and in close proximity which makes it easier for these viruses to spread from one individual to another.

There is currently no cure for the common cold as there are over 200 variations of the virus.  Even if you catch a cold today and your body’s immune system adapts to it you could still catch a different variation in the future which your immune system has not yet adapted to.  Medications and natural remedies can be used to fight the symptoms but the only way to get over a cold is to stick it out for a few days and let your body’s immune system do its job.

2) THE FLU (INFLUENZA):- The flu is caused by the influenza viruses.  These viruses act in a similar way to rhinoviruses and coronaviruses by infiltrating the cells in the nose, throat, windpipe and lungs.  The influenza viruses then rewrite the DNA of these cells and use it to replicate, allowing the virus to spread.

In the beginning the symptoms of flu are similar to those of the common cold.  However, after a day or two they suddenly become much worse.  Whereas a common cold usually comes on gradually, most people can specifically say when they got the flu.  You can rarely function properly if you are suffering from the flu and in most cases you will have to rest in bed for a few days.  Since the flu infects the windpipes and lungs as well as the nose and throat the symptoms are much more wide reaching and include:
- Chills.
- Coughing.
- Fever.
- Headaches.
- Muscle aches or pains.
- Nausea.
- Vomiting.

Like with the common cold, flu occurs mainly in the winter months with huge numbers of people around the globe being affected during the cold half of the year in each hemisphere.  It is spread by being in contact with someone who has the flu.  Again no one is quite sure why it is more prevalent in the winter months but (like with colds) the popular suggestions is that people spend more time indoors and in close proximity during winter so transmission of the flu virus is easier.  Other theories include that the virus may survive for longer in cold environments with low humidity and that since people’s vitamin D levels are generally lower in the winter (the body produces its own vitamin D when exposed to sunlight and people normally get little sunlight during winter) this has an impact on their immunity to this disease.

Similarly to the common cold there is no cure for flu because the virus is constantly mutating and new strains become dominant each year.  Influenza vaccines (which contain purified and inactive material from a mixture of the most dominant viral strains) and antiviral drugs (special types of drugs can be treating viral infections) can both prove effective ways to protect yourself from the latest types of flu.  However, they can never give you complete immunity because there are always new strains developing.

Both the common cold and the flu share a lot of similarities.  They are both transmitted through contact with an infected person, they are both viral infections, they are both prevalent in the cold half of the year (although no one is 100% sure why) and at present there is no cure for either.  However, whilst the common cold is a relatively mild ailment the flu is a serious disease.  Flu is a very painful and dangerous condition which can be fatal.  If you suspect that you may have flu or you are worried about contracting flu this Christmas go see your doctor.  They will be able to provide you with professional advice on how to best deal with this condition.

I hope this article has helped you determine the differences between the common cold and the flu this Christmas.  Hopefully, you, your family and your friends manage to avoid the flu and have a fantastic Christmas.  However, if you get a cold don’t make the mistake of saying you have got the flu.  One of my pet hates is when people complain they have the flu when all they really have is a sore throat and a runny nose.  At least now I can refer them back to this article

As always comments are appreciated.  Have I missed any key information out regarding the common cold or the flu?  Do you agree with the points made in this article?

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

Next Page »