Sensible Precautions Before You Start Exercising

Exercise is good for you, but you need to make sure that you are in a condition to handle whatever you plan to do before you start.

Especially if you have not taken regular exercise for some time, it makes sense to get a thorough physical check-up before you begin with any exercise regime. Tell your physician why you are having the check-up and what you plan to do, because they may have some advice or input that will help you rationalize your plans.

Understand also that the majority of people who have not exercised for some time should start off slowly, no matter what form of exercise they plan to follow. Trying to do too much, too quickly could potentially be even more harmful than doing nothing at all, because the strain that it places on your body may be too much. The risk of injury or even worse is that much greater if you try to do things too quickly.

Another thing that you should do before beginning any regime of exercise is to acknowledge and accept your age and general physical condition. While we all like to believe that we can still do things that we could do in our teens and twenties, when you reach the second half of your life the truth is, you simply cannot do what you could at one time. Accept that and try to avoid seeing it as a challenge that has to be overcome. Doing so is likely to lead you to try to do too much, and again, that can significantly increase the risk of injury.

Getting injured is one of the surest ways of stopping your exercise program dead in its tracks, so the increased risk inherent in doing too much, too soon is really not worth it.

Exercise Effortlessly

It is a fact of modern life that most people do not exercise enough.

This , allied to a diet which is heavy on sugar and fat laden fast foods, has led to a tidal wave of overweight and obese people in most Western countries, a tidal wave that is becoming increasingly difficult to turn back.

The problem is that, for most people, it is all too easy and convenient not to take exercise.

If you need the basic everyday groceries - even if it is only a carton of milk or a loaf of bread - it is quicker and more convenient to hop in the car and drive to the store than walk.

If you have to get to the third or fourth floor when you go to the office, it is easier (although not always quicker) to take the elevator as opposed to the stairs.

Yet many people are willing to pay hundreds or even thousands of dollars every year to be a member of a gymnasium or a fashionable fitness club in order to stay in shape.

That really does not make a great deal of sense.

You can keep your money in your pocket and exercise the natural way, in a way that you don’t even really notice.

Mankind managed to survive for thousands of years before anyone ever came up with the idea of ‘working out at the gym’.

Sure, the life expectancy of modern man has increased significantly over the past couple of hundred years, but I suspect that this has little to do with the proliferation of fancy fitness clubs and expensive gymnasia.

The good news is that exercise can be taken naturally every day. With a little thought, it is not difficult to think of lots of opportunities for taking exercise without resorting to spending your hard earned cash on fitness club fees.

Herbal Remedies for High Blood Pressure

High blood pressure is common in many adults. A number of factors can contribute to high blood pressure, including genetics, and can be aggravated by being overweight. If you are currently taking prescription medication for high blood pressure, do not take herbal cures or stop your current treatment until you discuss this with your doctor.

Hawthorn - The leaves, flowers and berries are used to make tonic that helps improve the cardiovascular system. It helps reduce blood pressure by relaxing the walls of the arteries. This herb takes weeks or months to show any affects so do not rely on this as your sole method of controlling your high blood pressure.

Reishi - This mushroom is known for its rejuvenating properties and has been used since ancient times in Japan and China. It can help reduce your cholesterol. The most common way to take this is in capsule form but it is also available as a powder that can be mixed into liquids.

Garlic - Garlic has been used to cure many ailments for thousands of years, and it is known to help lower blood pressure and cholesterol. You can eat raw or lightly cooked garlic every day. If you prefer, you can take garlic in capsule form, which is readily available.

Dandelion - Dandelion helps increase urine flow and lowers blood pressure. You can eat the leaves in a salad or drink tea. It is also available in capsule form.

Herbal Remedies for Chronic Fatigue Syndrome

CFS is a debilitating exhaustion that affects thousands of people every year. The illness begins with flu-like symptoms but does not go away. It can progress to cause headaches, depression and anxiety. If you have severe feelings of fatigue it’s worth getting checked out by a doctor. Some herbal remedies can be very effective in treating many of the symptoms of CFS.

Astragalus - Often used in Chinese medicine, astragalus is used as an overall tonic to help boost the immune system. It has anti-viral properties, and is safe for long-term use. Available in capsule form, take up to 5 500-milligram capsules per day. It is also available as a tincture.

Echinacea - This popular herb helps improve the immune system. It can be taken as a tea, a tincture or in capsule form. Take for two weeks followed by a one-week break. If you are allergic to daisies beware that this is part of the daisy family.

Reishi - A traditional Chinese remedy, reishi has long been used to help fight inflammations, infections and allergies. It is also a strong antioxidant. The most common form is capsule. Take up to three 1,000-milligram capsules two to three times per day.

Siberian ginseng - This helps bolster resistance to stress and increases adrenal function. In studies it has been shown to increase the number of immune cells, helping stave off infections. Taken in capsule form, take up to 4500 milligrams per day.

Herbal Remedies for Stress and Anxiety

Anxiety is extreme stress, sometimes panic. It can cause symptoms such as shortness of breath along with feelings of doom. You can experience anxiety when your body reacts to signals it thinks are threats. Your heart rate goes up and you start to sweat.

When treating anxiety, start with the mildest remedy in the mildest dosage and go from there. Many of the herbs used to treat anxiety are safely compatible.

Oats - Oat seeds are calming and soothing and are helpful for those suffering from daily stress or who feels frayed. Tea is the common method of taking oats. Steep 1 to 2 tablespoons of seeds in a cup of hot water for ten minutes. You can drink a cup of tea every two hours as needed. Tincture is also available and you can take up to 3 teaspoons every two hours. Oats are also available as capsules.

Chamomile - Used often as tea, chamomile has a very soothing and calming effect on you. It helps relax the muscles and also helps ease a tense stomach. Drink one cup of tea every two hours or up to 3 teaspoons of tincture every two hours. Chamomile is readily available as tea at most supermarkets, but it’s a good idea to keep some on hand.

Linden - Linden gently relaxes and eases muscle tension, and is also used as a remedy for high blood pressure. Linden also makes a good allaround remedy for helping keep the cardiovascular system functioning well. It is most often used in tea, and you should drink one cup of tea every two hours as needed. Tincture is also available as well as capsules.

Vervain - Vervain is an herb that soothes and calms the nervous system as well as helps with depression. Often found as a tea, drink one cup of tea every two hours. It is also available as a tincture and in capsules.

Motherwort - This old-time remedy is useful for the cardiovascular system in general. It can help calm nerves and aids in soothing anxiety that can cause a rapid heart rate. Drink one cup of Motherwort tea every two hours. It is also available as a tincture and as capsules. Consult your doctor before taking Motherwort if you are currently taking any cardiac drugs.

Lavender - Lavender is relaxing and uplifting. It is fragrant and offers relief for anxiety and depression. Lavender essential oil is used diluted in bath water or can be inhaled. To use in a bath, add 10 to 12 drops to a full tub. You can also dilute it with oil to use as massage oil. It should not be taken internally.

St. John’s Wort - Commonly used to treat depression, St. John’s Wort is an overall health booster that helps the nervous system. As a tonic, take up to 3 teaspoons every two hours. It is also available in capsule form.

Skullcap - Used for anxiety and hormonal mood swings, skullcap is relaxing to the nervous system. It can be taken as a tea, a tincture or in capsule form. To make tea, steep one or two teaspoons of dried herbs in a cup of hot water for 10 minutes. Drink one cup of hot tea every two hours as needed.

Kava-Kava - This is an anti-anxiety herb that originated in the South Pacific islands. It works similarly to Valium, working with the part of the brain that controls the nervous system and emotions. It does not cause addiction nor does the body build up a tolerance to it. It also doesn’t impair thinking the way drugs may. In fact, in studies it was shown to improve brain function and memory. It is a good solution to treat anxiety on a short-term basis. The standard form is in capsules. Do not take with alcohol.

Valerian - Valerian is considered a strong anti-anxiety herb. Similar to Valium, it works with the central nervous system; however it does not cause dependence. It is also used to improve sleep as well as a muscle relaxant. It is taken in capsule form. Note: a small percentage of users indicate an increase in anxiety when taking this herb. If that happens, discontinue use.

Passionflower - Passionflower is a strong herb used primarily for calming and treating insomnia. It can also be used to help calm daytime anxiety. It is most commonly used as a tea. To make the tea, steep one to two teaspoons of dried herbs in a cup of hot water for 10 minutes. Drink one cup every two hours.

Siberian Ginseng - This herb helps restore adrenal glands that are overstressed. It is a good choice for those who are chronically overstressed, and is taken as a tonic. It has a cumulative effect, meaning that it may take several weeks or even months to see results from taking the tonic.