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Wednesday, 12 October 2016

importance oh health

Prevent Heart Diseases With Healthy Habits

Heart diseases are attenuating the people and among the leading cause of death across the world. The symptoms of a heart attack are not universal to everyone, and certain risk factors make some people more likely to have cardiac diseases. And if we talk about the risk factors associated with it, they are categorised as modifiable and non-modifiable. Risk elements that can be controlled like weight and other habits are modifiable, while risk factors like genetic disorders that can't be controlled are non-modifiable. So it is quite clear that by choosing healthy habits and lifestyle you can mitigate the heart diseases and can have a healthy heart.

A healthy lifestyle can help you in a great way to control your blood pressure, cholesterol, blood sugar level and stress, which will allow you to prevent heart attack and also dwindle the chances of developing the heart diseases. And it is quite easy to have a healthy lifestyle and can be achieved by adopting some healthy habits like a regular workout, eating healthy food, maintaining body weight consistently, cessation of smoking and usage of other forms of tobacco and restrained use of alcohol.

A regular exercise or workout session primarily contributes towards maintaining a healthy body weight and can keep control over cholesterol and blood pressure. Simple activities like walking your dog for 30 minutes every day, performing some garden work or even cleaning your house are counted as exercise as it will allow you to balance your caloric intake. It should not be intense rather these mild activities if developed as a habit can largely contribute towards achieving a better heart condition.

Your diet can largely contribute towards preventing cardiac diseases. Choosing a healthy meal and snacks option will allow you to avert the heart diseases and its complications. Eating foods that are low in saturated fat and cholesterol can aid in preventing high cholesterol and limited use of salt or sodium in your diet can keep control over your blood pressure level. Your diet should have plenty of fresh vegetables and fruits as they are rich in fibre and can prevent any heart-related problems in an excellent way.

Cigarette smoking and use of any other form of tobacco mainly contributes towards the development of heart pain and other cardiovascular diseases. So for a healthy heart, it is always advisable to quit smoking and use of tobacco. Further excessive consumption of alcohol is also dangerous for your heart as it causes high blood pressure and it should be avoided. People who don't smoke or have limited alcohol consumption have minimal chances of developing coronary ailments.

Stress leads to loss of sleep, headaches, pain and can even exhaust your body. It affects everyone in one or different ways and chronic stress makes the working of heart difficult. And those who are experiencing stress for over an extended period are more likely to develop heart problems. There are many healthy habits like yoga, regular exercise, having enough sleep, letting off worries by spending time with family and friends that can reduce the stress to a great extent and keep your heart healthy.

Diagnosis of a heart problem has always been frightening, but your healthy lifestyle habits can mostly prevent the chances of developing cardiac diseases. Your healthy habits can better be looked as your strategy to overcome any heart problem.
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Stem Cell Therapy & Congenital Heart Disease

In order to understand how stem cells are useful to us, we first need to understand what these cells are. Stem Cells start in the embryo as immature biological cells, then become specialized to create bone, muscle, skin, the heart, the brain, and over 250 other types of specialized cells. This is why they are of such value to scientists doing both basic research in the lab and medical research in the clinic. They have the potential to regenerate tissue and cells that have been lost because of disease or injury.

Stem cell therapy has been used to cure a number of health conditions such as heart diseases, neurodegenerative ailments, and diabetes, with bone-marrow transplant being the most commonly used for this type of therapy. There are many ways in which this cell therapy can be conducted, however, stem cells derived from the umbilical cord blood are the safest to use for treatment. Moreover, these cells from young individuals possess superior naivety and plasticity than those from adults.

Congenital Heart Disease (CHD) is the most commonly found abnormality at birth, where the structure and function of the heart is not normal. In 2014, this congenital anomaly affected more than 1% of live born infants and accounted for more than 2.5 million affected children per year worldwide. CHD now occurs in approximately 7-8 out of 1000 live births, a slight improvement. Recent estimations reveal that up to 80% of newborns and infants with CHD are likely to reach adulthood, which can result in a high likelihood for complications later in life.

The cause of congenital heart disease is usually a combination of genetic and environmental factors. While some congenital heart diseases can be treated with medicine alone, others need to be treated with one or more heart surgeries.

In 2006, research at the Boston Children's Hospital revealed that the heart has its own source of stem cells. These cells can form two major types of heart cells: myocardial cells (the muscles that, together, contract to make the heart beat) and smooth muscle cells (the lining of the heart's blood vessels). This finding by Stuart Orkin, MD, and Sean Wu, MD, PhD, gave researchers a better insight in to how the heart forms, and also gave fillip to the concept of treating diseased or defective heart tissue with heart stem cells.

In January 2013, a study led by Bernhard Kuhn at the Boston Children's Hospital found for the first time that young humans (infants, children and adolescents) are capable of generating new heart muscle cells. These findings gave rise to the possibility that scientists could stimulate production of new cells to repair injured hearts.

A team of researchers from Massachusetts General Hospital reported in PNAS Early Edition (July 2013 issue) that they were able to create blood vessels in laboratory mice using human stem cells. The authors explained that using stem cells to repair or regenerate blood vessels could eventually help treat human patients with cardiovascular and vascular diseases.

Stem cell based strategies to cure heart failure in adults have been investigated with promising results; however, stem cell therapy strategies for the pediatric population with heart failure are in its infancy. Further clinical trial studies will be needed to understand the cell biology in order to optimize their regenerative potential.
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Exercises and Workouts - Tips To Improve Your Jogging Performance

If you have decided to take up running or jogging as a means of getting your body into better shape, it is helpful to spend a bit of time looking at what you can do to ensure your performance is up to par. Sometimes a few small adjustments to how you run or jog can make a big difference in...

how comfortable you feel while running or jogging,
your risk factor for injury,
as well as whether or not you perform as best as you can.

Let us take a quick look at three actions you can put into practice immediately to improve your jogging performance...

1. Keep Your Breathing Pattern Regular. How efficiently you breathe is a very critical part of any cardiovascular activity, but many people overlook this. They either hold their breath at times or are taking very shallow breaths that do not move sufficient oxygen into their lungs and through their body as they need it.

Start focusing on long, deep breaths in and out. At first, it may seem a bit labor intensive to utilize this breathing pattern, however, if you keep at it, you will soon find it helps you perform much better.

And, once you have been using long and deep breathing for some time, it will become second nature.

2. Focus On Loosening Up Your Hip Flexors. It is also smart to begin focusing on loosening up your hip flexors as well. If your hip flexors are tight, it is going to create a shorter stride as you jog or run. Tight hip flexors will not only make the entire run feel less comfortable but also cause you to move much more slowly than you otherwise would.

Think of it this way. If you have to take twenty strides instead of taking twelve strides, which number of strides will take more energy on your part? Hopefully, this helps put things in perspective.

3. Open Your Chest Up. Finally, as you go about your run, make sure you are keeping your chest open at all times. Keeping your chest open will help with regulating your breathing and also prevent a forward lean, which at a later date can cause back pain, not to mention making your running less efficient.

So there you have three actions you can take to improve your jogging or running form immediately, get more benefits from your sessions and help prevent injuring yourself.

How does your performance stack up?

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.
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Exercise on the Run: 5 Tips for Finding Energy and Fitness in No Time!

Exercise time can be tough to come by. With your hectic daily routine - getting ready for work, getting the kids ready for school, a busy day at work, coming home and fixing dinner, cleaning up the house and getting everyone, including yourself, to sleep - exercise is usually the last thing on your mind!

But exercise is the one thing that energizes and enables you to handle such a busy lifestyle. Indeed, when you exercise regularly you reduce your stress, sleep better, feel better and boost your self-confidence.

Exercise on the Run - and I Don't Mean Running!

There are many exercises you can do anywhere, at any time. All you need are a couple of makeshift weights you can find around the house and the physical weight of your body. And it's vital that you remember to warm-up and cool-down. This is important to prevent injury and is easy to accomplish no matter where you are. A bit of walking works very well for both of these purposes.

So here are 5 simple exercises you can do anywhere:

Tricep Dips.

Sit on the edge of a chair or bench with your hands next to your thighs. Lift your body out just in front of the chair, with your feet flat on the floor and your knees bent. Lower yourself down so your elbows bend no more than 90 degrees and push yourself back up. Avoid this exercise if you have wrist or shoulder problems.


Don't be afraid of these! The key is to modify your routine so it works for you. Everyone knows the standard push-up position but to change it up a bit try starting with your knees rather than your toes on the floor. And how about some half push-ups - either going only half way down and then back up, or starting from the floor and only pushing up half way and then going back down?


Crunches are great for your abs if you do them correctly. Done incorrectly, they can put undue stress on your neck and back. The biggest risk is if you jerk your neck to give you the force to crunch. While doing crunches, keep your hands behind your head and your elbows back while using your stomach muscles to lift your head and chin towards the ceiling.

Once you've mastered this technique, try lifting your legs off the ground or assuming a bicycle position with one leg bent and the other straight off of the ground.


Body weight squats are a great exercise you can do anywhere. Start off your squat workouts by lowering yourself only a foot or so. Then work up to deeper squats as your muscles become accustomed to the exercise. If you're feeling a bit advanced and in need of a more intense workout, grab two 2-liter bottles filled with sand and try performing squats while holding one in each hand.

Calf Raises.

Calf raises can be done wherever there is a raised surface, such as a stairway. If you need balance, hold onto the railing. Facing the stairs, stand with only your toes on the stair and your feet extending out past it. Standing straight up, lower your body down below the level of the stair and then back up onto your toes. Even though it seems as if this is an ankle exercise, it also works out your calf muscles.

Adapt these exercises to your own strength and stamina levels and build slowly for the best results. Soreness is a good thing, but pain means you need to stop. Try these exercises out today and feel the healthy difference of fitness on the run.

And to move toward your Heart-Based Time Success, sign up for our free gift, The Finding Time Success Kit, which includes "The New Finding Time Boundary Template: 9 Simple, Sequential Steps to Find More Time and Recharge Your Energy!" Using a workbook format this powerful and practical time template helps you progress beyond disappointment and frustration. Discover that 24 hours really are enough!
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Is Your Office Job Putting Your Back At Risk?

Lower back pain is one of the most common work-related health complaints, especially among those who spend long periods of time working at a desk. Most of the time, these painful back injuries are caused by preventative factors - such as working for too long without breaks or sitting in the wrong positions.

Here we highlight 7 simple ways that you can avoid the wrath of office-related back pain:

1: Keep your mouse at close distance

Not many people associate mouse work with back pain but if your mouse is too far away, you could end up overreaching and twisting your shoulder and arm when you work. Regularly doing this can lead to neck and back pain.

To avoid picking up a painful strain, place your mouse right next to your keyboard so that it's at the most comfortable position for you to work.

2: Breathe from your stomach

As you work away at your desk, focus on pulling in your belly towards your spine on each inhale. Doing this will strengthen your core muscles which play a major part in supporting the upper body.

3: Sit close to your desk

Sitting too far away from your desk could mean you excessively stretch to reach your work tools. Ideally, your torso should be an arm's length away from your computer screen. This will help you to avoid excessive reaching and twisting which are both common causes of back injuries.

4: Think on your feet

Think about what your feet are doing while you're typing away at your keyboard; their position could be putting your back health at risk. Make sure that you keep your feet flat on the floor at shoulder-width apart. This will reduce tension in your ankles and knees.

5: Take a break!

Deadlines and heavy workloads often mean many office workers work through their breaks and push themselves to their limits, but your health is more important than your work. Taking breaks at least once every hour - even just to walk around or do a few shoulder rolls - will reduce the pressure on your spinal discs and boost your circulation. You'll also feel more focused energised (which won't go down too badly with your boss!).

6: Remember the "90 degree rule"

Try and sit with your knees at a 90 degree angle (so that your knees are directly over your ankles). This simple tip will help to keep your spine in a natural upright position.

7: Work your shoulders

Shoulders bear the brunt of a lot of the body's tension so remember to give them some TLC as you graft away at your computer. Learn how to perform some self-massage techniques and regularly roll your shoulders back and down.

Try these small but highly effective measures the next time you get to the office - you'll probably be surprised at how much more comfortable and productive you'll be!
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Lower Back Pain Causes and Symptoms - Low Back Pain Treatment

Back pain is one of the most common complaint of many patients. The annual incidence of back pain is estimated to be 15% to 20% with a prevalence rate of up to 60%. Pain is a complex problem and is very subjective. Back pain is currently the fifth most common cause of patient visits to the physicians with associated costs approximating up to 50 billion dollars a year.

Only 1% of patients suffering from pain have nerve root symptoms due to pinching of the exiting nerve root from the lumbosacral spine. The vast majority of patients with back pain will experience resolution of the pain symptoms without any treatment, more than 95% will have resolution of symptoms by 4 weeks.

Sometimes, back pain may not originate from the spine but may be referred from other structures like hip joints or abdominal viscera (I,e abdominal malignancy, aortic aneurysm). This is the reason, to be very cautious in excluding extra- spinal causes in atypical presentation of the back pain.


Thorough history taking is very important during the initial evaluation of the patient.

Patient might experience dull constant pain in the low back without spreading anywhere else (Musculoskeletal Origin).

Sharp shooting pain going down one or both legs along with numbness and tingling going down the leg, which is indicative of nerve root irritation/damage in the spine.

Patients may describe low back pain with feelings of weakness or numbness in the legs after walking a certain distance and relieved with sitting or bending forwards may have lumbar stenosis leading to neurogenic claudication.

Back pain with radiation down the legs with loss of bladder or bowel control is an emergency and may be due to cauda equina compression which requires immediate medical attention and emergent MRI imaging of lumbosacral spine.

Back Pain Causes

Trauma to the muscles, ligaments and spinal vertebra - leading to acute pain after an injury.

Torn muscles and ligaments will cause acute back pain.

Disc degeneration may cause symptomatic back pain with nerve root symptoms leading to pain and numbness going down one or both legs

Ruptured disc can cause back pain, sharp shooting pain and numbness going down the leg with weakness of specific muscles of the leg depending upon the level of pinched nerve.

Arthritis of the lumbar spine may narrow nerve root foramen as well as the canal itself, causing spinal stenosis leading to radicular or myelopathic symptoms.

Torn muscles and ligaments will often cause acute back pain that resolves. Disc degeneration may cause symptomatic back pain with nerve root symptoms.

Different etiologies in groups are as below;

Degenerative disease

- Disc degenerative disease

- Hypertrophy of ligamentum flavum

- Annular tears in the annulus fibrosus

- Facet hypertrophy

- Sacroiliac disease

- Fractures (pathologic or trauma)

Infectious causes

• Soft tissue abscess over the spine, epidural abscess

Neoplastic Causes

- Metastatic (breast, lung, prostate, and thyroid)

- Lymphoma

- Multiple Myeloma

- Sarcoma (bone or soft tissue; 3% to 4%)

- Aneurysmal bone cyst

- Giant cell tumor (osteoclastoma)

- Ewing sarcoma

Intradural, extramedullary (40%)

Meningioma, Schwannoma. Neurofibroma, Lipoma

Intradural, intramedullary (5%)

Astrocytoma, Ependymoma, Hemangioblatoma, Dermoid cyst

Auto-immune causes

Rheumatoid arthritis, Ankylosing Spondylitis

Vascular causes;

AVM, AV Fistula

Traumatic Causes

Torn muscles and ligaments, compressed vertebra, fractured vertebra, subluxation, spondylolisthesis


Lumbosacral spine x rays- to r/o fractures, dislocation.

MRI Scan of Lumbosacral spine- is the ideal test to r/o ruptured disc, extradural compressive pathology, abscess, intra or extra- medullary tumor or metastasis to the spine.

CT Myelography - is sometimes indicated if a far lateral herniated disc is suspected and it is not visible on MRI scan of the spine. In such case, CT Myelography can provide more information than MRI Scans.

Bone Scan - to r/o Metastasis to the spine or infectious disease process

Nerve Conduction and EMG Study - to determine if there is a lumbosacral radiculopathy and at what level ( pinched nerve in spine) and to rule out plexopathy, Inflammatory muscle disease or peripheral neuropathy

Back Pain Treatment

Conservative Treatment

Bed Rest

Prolonged bed rest was routinely used in the past, but studies showed that it did more harm than good so now-a days it is advisable to recommend bed rest for 2-3 days but not to exceed 4 days. Early ambulation and participation in non-pain provoking activities is encouraged.

Physical Therapy

Physical therapy 3 times a week for 4-6 weeks in recommended, during the sessions, traction, massage, ultrasound, range of motion exercises and strengthening exercises are done, which patient can continue at home after discharge from therapy. Patient or physical therapist must be careful not to overdo the therapy in the beginning.


Muscle Relaxants

Zanaflex, Soma, Robaxin, Flexeril, Skelaxin can help to relax back muscles

Anti-inflammatory Drugs

Mobic, Ibuprofen, Naprosyn can be helpful for the pain

To help with pain;

Cymbalta 30 to 60 mg daily

Gabapentin 300 mg at night, may increase slowly to 3-4 times a day

Topical ointments/Gels

These have been helpful for temporary relief of pain

Narcotics- should be avoided or used for a short time to avoid habituation.

Epidural Steroid Injections

If there is disc herniation leading to radicular pain, epidural steroid injections can sometimes help to relieve the pain for weeks to months, they can be given every few months up to 3 times in a year.

Surgical treatment

It is urgently required if there is cauda equine compression leading to weakness, numbness in the legs and bladder/bowel control problems, this condition is usually due to a large midline disc herniation compressing the cauda equina.

In other cases, surgery is the last option if conservative treatment ( physical therapy, medications, epidural steroid injections) fails and patient continues to have unremitting radicular pain or there is weakness of muscles of the leg like foot drop.

Type of the surgery depends upon the nature of the problem and varies from microdiscectomy to spinal fusion.
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Do You Know Your Skin Type?

What's Your Skin Type?

You've heard the buzz about normal, oily, dry, combination, or sensitive skin types. But which one do you have?

Your skin performs important functions that allow you to live a normal life, you might not notice it happening but you can be sure your skin is doing its part to keep your body healthy. Read on and enjoy the following interesting facts about skin.

Normal Skin Type

If you have all or most of the above mentioned things then you have a normal skin. You can buy both cream based and gel based products that work for your skin.


Having a sensitive skin type can mean different things to different people. It can be caused by skin conditions such as rosacea, eczema or allergies. Sensitive skin can become inflamed and irritated easily. It is important to choose the right skin care for sensitive skin because many cleansers and moisturisers contain ingredients that can cause an adverse reaction.


Your face feels and looks moist and shiny (especially at midday, when oil is at its peak). You tend to have clogged pores, and your skin is prone to both noninflammatory acne (blackheads and whiteheads) and inflammatory acne (pimples and cystic zits), which pop up all over.


Dry skin is characterized by a lack of moisture in its corneous layer, resulting in tightness and even flaking. The skin appears dull, especially on the cheeks and around the eyes. It may lack elasticity, with accentuated fine lines and wrinkles. In more severe cases, itching and burning may occur. Extremely dry skin shows signs of cracking and fissuring.


Combination skin occurs when two or more different skin types occur on your face at the same time. Typically, combination skin is when some parts of your face are dry or flaky, while the center part of your face, nose, chin, and forehead (called the T-zone) is oily. Combination skin can also describe conditions where wrinkles and breakouts or rosacea and dry skin are present at the same time.


Skin becomes less elastic and less toned. Wrinkles and furrows form, cheeks are less chubby, facial contours lose their clarity, and features are less harmonious.

Use these tips to help your dry skin:

Take shorter showers and baths, no more than once daily.
Use mild, gentle soaps or cleansers. Avoid deodorant soaps.
Don't scrub while bathing or drying.
Smooth on a rich moisturizer right after bathing. Ointments and creams may work better than lotions for dry skin but are often messier. Reapply as needed throughout the day.
Use a humidifier, and don't let indoor temperatures get too hot.
Wear gloves when using cleaning agents, solvents, or household detergents.
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Acne: Five Most Popular Causes

Acne is a condition that can lead to any one feeling too embarrassed to leave the house. The bright red scars that can be left make many people feel as though they will never have beautiful, glowing skin that is free of blemishes and scars again. This leads to depression and a lack of self-confidence.

There are many remedies that are available for those that are suffering from acne, but, before deciding on a therapy, patients are encouraged to consider what may be causing the pimples so that they can decide the perfect acne therapy plan.


Hormonal acne is one of the most common forms of this skin condition. Women are more prone to getting pimples because of their hormones than men. Often, this condition can be easily identified because women will break out while they are menstruating or when they are pregnant. The rest of the time, their skin may be oily, but is not breaking out.


Individuals that work in environments with a lot of grease are more likely to develop pimples if they touch their face a lot throughout the day. For example, if a person works in a fast food restaurant, touches greasy fries with their hands, and then touches their face, all the grease on their hands will be left on their face to clog their pores.

There is a surprisingly large number of patients that think they have this condition, but they simply quit touching their face and see a tremendous difference.


Sometimes, patients do not properly clean their face and then wonder why they get pimples. Individuals with this skin condition may get pimples regardless, but the less that they cleanse the more they are going to get. Simply guaranteeing that a proper routine is followed both morning and night can help make the condition more manageable. exfoliation, deep cleansing therapy and simply washing the face off with cool water throughout the day can help manage this skin condition if this is the cause.


What goes in the body, eventually comes out of the body, and some of it makes its way out of the body through the sweat glands. As bacteria is pushed out, it needs to be washed off, hence the cleaning section above. Sometimes, however, this is simply not enough.

Patients with an extremely unhealthy diet are encouraged to make subtle diet changes over time to see if this makes a difference. Unlike previously thought, chocolate does not cause acne. Some other foods, particularly greasy foods such as pizza and chips, are still thought to give to this condition.

Overdoing it

Overdoing it when it comes to spot treating the skin may seem harmless, because these therapy are supposed to get rid of pimples. While this may make sense, it is often counterproductive. Instead of getting rid of more blackheads and pesky pimples, this actually causes the skin to dry out, making it produce more oil than it ever did before, and resulting in more pimples.

Instead, patients are encouraged to follow a regular therapy program and watch the pimples slowly fade away.

Just like every person is different, so is every skin condition. One thing may help one person, yet that same thing may do nothing to help another person. Often, finding the perfect remedy depends on the cause, and it may take some trial and error to figure out exactly what the cause is, and how the skin condition should be treated. Many people find relief in knowing that once they get their pimples under control, laser therapy can help take care of the scars.
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All About Herbal Products and Their Benefits

The benefits of herbal products have been acknowledged worldwide. Let us tell you that the use of organic medicines became very popular by the year 1996. In the US, the annual sale of these products touched $2.5 billion a few years back.

The use of herbs can help you alleviate several infections and diseases. What more? There are several "over the counter" medicines (recommended by doctors), that have a considerably long history of use as natural remedies including quinine, opium and aspirin. Organic supplements are advertised to treat almost every disease under the sun. These supplements include kava, garlic, melatonin, gingko biloba, ephedra, dong quai, glucosamine and ginseng among others. As per the World Health Organization, around 74% of 119 medicines derived from plants are utilized in methods similar to their traditional uses. Major drug firms have, time and again, conducted extensive research on herbs and plants procured from forests to explore their pharmaceutical qualities.

Herbal creams, oils, medicines, juices and supplements are free from harmful chemicals and toxins that non-herbal products are generally associated with. Let us take the example of (non-organic) skincare products. There are so many products that are even known to cause migraines, hormone imbalance, severe headaches and other maladies. What more? Some of these products are even known to cause changes of behavioral patterns.

Exploring the benefits of these products: Why you should try them out

Herbal products are very safe. The non-herbal skincare products have also proven harmful for children just because they are poorly stored. Needless to say, herbal products have no such demerits. Today, we will offer you a rundown of a few organic products that you can try out.

One of the most beneficial organic products is Amla powder which you can apply on your hair. It includes all the natural ingredients to ensure proper hair growth. Purity, zero side effects and fine particles are hallmarks of this product.

You can also apply the herbal neem gel to address a plethora of issues including Psoriasis, eczema and other skin disorders.

Then there are products that contain cumin seeds, coriander seeds and minimal fat protein.

What you should do before buying them

There are several Herbal Products Exporters and suppliers in the market. Make sure you are selecting the exporter with due sagacity. Do check the reputation of the exporter thoroughly. You just cannot really go on to select suppliers without checking their background or credentials just because they are offering herbal products- and they are "supposedly" pure and safe. You need to ensure that you are only getting it from someone offering quality products and not a fraudster offering poor quality stuff with an "herbal" label. Make sure you are reading up reviews and seeking personal recommendations in order to be completely sure about the credential of the particular exporter and supplier. Are their products recommended by someone whom you trust? What are their clients saying about the quality of products offered by them?

Make sure you are getting answers to all the questions before you are buying from them.
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4 Ways To Test Your Body Fat

Body fat is the amount of fat in your body when you compare it to bones, muscles, water, tendons, organs and other body components. To remain healthy and minimize the chances for cardiovascular and other diseases, you should lower your body fat levels to at least the acceptable percentages of 25-31% in women and 18-25% in men. To know when you are healthy it's recommended that you measure the levels. To help you out, here are some of the ways of doing it:

Fat calipers

These units work by requiring you to pinch your fat with your fingers and then measuring the thickness of the pinched area using the fat caliper. Some calipers require you to measure the thickness in one area while others will require you to measure it in different areas. The readings are given in millimeters and you are supposed to compare your readings to a chart (that has your age and gender) in order to find your body fat percentage.

The good side of using the calipers is that they are cheap; therefore, you can buy them and put them in your house. Compared to their cost, they are accurate. To have an easy time using the calipers it's recommended that you go for the ones that require you to measure only one test area.

Comparing yourself to a chart

This is probably the easiest method of determining your body fat. All you need to do is take a picture and compare it to yourself. If you are keen when doing it you can accurately estimate your body fat percentage. If you are having trouble making an accurate estimation, you should ask a friend to help you out.

DEXA scan

Dual Energy X-ray absorptiometry or DEXA as it's often called is a highly accurate body fat testing method that works by determining how fat is distributed in the various parts of the body. The process requires you to use a body scanner with low dose x-rays; therefore, you don't have to worry about being exposed to high x-ray levels. In addition to being very accurate, it takes only 10-20 minutes to complete; therefore, you can rush to the hospital, get the test done and go on with your activities.

Hydrostatic weighing

It's considered as the gold standard of body fat measurement. For you to determine the figure you need to submerge yourself in a specialized tank of water. Since bones and muscles are denser than water, you will weigh more in water if your body fat percentage is low. Conversely, you will be lighter in water if the percentage is higher. To get more accurate results you should blow all the air out of your lungs before weighing yourself. The test takes only 20-30 minutes to undertake and you can find it in universities, labs, and hospitals.


There are plenty of ways of testing your body fat; therefore, there is no reason to walk around worrying that you might be on the unhealthy side. To have an easy time, choose a method that is affordable and you can easily do at home.
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