Take Care of Your Body and Health
If your health fails, it can overshadow everything else that’s going on in your life. From relatively minor health issues such as aches and pains, lethargy, and indigestion to major health problems that can threaten your existence, health can really affect happiness and stress levels. There is even a link between chiropractic and stress, so finding ways to release your stress is vital for a happy lifestyle. Making a commitment to taking on healthier habits this year can have a far-reaching payoff: you’ll feel better in everything you do.
Here are a few healthy habits that carry a big impact:
Eat A Healthy Diet For The Right Reasons
Rather than eating right solely for the promise of looking better in your jeans, you should also make a commitment to eating foods that will boost your energy level and keep your system running smoothly. This is because what you eat can not only impact your short-term and long-term health, it can affect your stress levels. Some people decide to add weed into the mix when it comes to stress management. If you’re hungry you’re malnourished, you may be more emotionally reactive to stressors, or may not have the reserves to handle what comes up as efficiently as you would if you were operating on a full stomach of healthy food. Watching what you eat can be a stress management tool as well as a health preserver.
Another reason it’s a good idea to maintain a healthy diet:
for these reasons is that your diet has a more immediate effect on your mood than on the number on your scale. If you eat a poor diet, you may feel lethargic, jittery, or moody in a matter of minutes or hours, while it may take a greater buildup of unhealthy meals to make a difference that can be seen on the scale.
This means that there’s a more immediate consequence of a poor diet. Conversely, you may also feel more energized and optimistic when you’re eating right, so this is a more constant and immediate reward for eating well than a change in clothing size. If you remind yourself that what you eat now will affect how you feel in the coming hours, it may be easier to stick to a healthy diet.
RELATED: Mediterranean Diet Beginner Guide
Make Sleep A Priority
Make a commitment to get enough sleep at night. If you haven’t gotten adequate sleep, you may be less productive, less mentally sharp, and otherwise more prone to the effects of stress. Carve out a full eight hours, avoid caffeine after 2 pm, and adopt a calming technique such as meditation, just before bed, and let your body restore itself each night. You may be surprised by how much less stressed you feel when you’re not tired if this is an issue for you right now. And use these proven strategies if you have trouble getting quality sleep when stressed. You’ll feel better all day.
Find A Fitness Habit That Works For You
We’ve all heard the advice to “eat right and exercise”! but it can be difficult to fit in workouts around a busy schedule; particularly when you’re feeling exhausted from stress. One proven strategy for making fitness a regular part of your life; is to build an exercise habit around your other habits–either attach a workout to your morning routine; your lunchtime habits, or make it a regular part of your evening–you get the idea. If you make a morning jog part of your getting-ready-for-work routine, for example, it is much more likely to happen than if you wait until you feel like jogging and happen to have a free half-hour, especially if you lead a busy life like most of us and are tired at the end of the day.
Another important way to make exercise easier is to choose an activity that you actually enjoy–walking while listening to an audiobook, for example, or attending a class at your gym where good music drives up your energy level. Look for something you’d like to do; find a time when you can make it work with your schedule, and go!
Watch What You Put Into Your Body
Avoid putting unhealthy substances into your body; nicotine, excess alcohol, and even excessive caffeine; can take a toll on your health in the long run. But also make you feel lousy overall in your day-to-day life. In fact, it helps if you can avoid allowing toxic thinking patterns from exacerbating your stress levels as well.
Find healthier ways to manage stress, and you’ll enjoy double health and stress management benefits!
These are three important ways to take care of your body; that you may not naturally think of as stress relievers. However, if you set goals to make these ideas a reality in your life; you’ll feel the difference immediately. But will also see results in multiple areas of your life in the coming weeks and months. Few habits come without effort! but these three can make a significant impact on your life, and are well worth the effort.
How 15 Minutes Of Walking Per Day Can Change Your Body And Health
Regular exercise offers a myriad of health benefits, as it boosts our mental, physical, and emotional health. Studies have shown that walking for at least 15 minutes daily can add 7 years to your life, as it improves health on many levels.
A study that involved 69 people between the ages of 30-60 discovered that those who engaged in daily moderate exercise, like walking, experienced significant anti-aging benefits. Therefore, in case you do not have enough time to exercise, you should take a 15-minute walk daily and still reap amazing health benefits. It shouldn’t matter whether it’s raining or the sun is shining, you need to try and do as much exercise as you can.
Three Harvard studies have found that walking has incredible effects on heart health, as follows:
- 44,452 male health professionals, walk for at least half an hour daily led to an 18% lower risk of coronary artery disease.
- 72,488 female nurses, walk at least 3 hours weekly led to a 35% reduced risk of heart attack and cardiac death and a 34% lower stroke risk.
- 10,269 male graduates of Harvard College, walk at least nine miles weekly lowered the death rate by 22%.
CHECK OUT: 10 Best Adidas Shoes For Women 2020
Here are the benefits of regular walking:
1- Pain relief and Improved Mobility
The American Heart Association published an article that stated that walk significantly improves mobility in the case of peripheral artery disease (PAD), and relieves joint and muscle pain.
Lower Blood Pressure
Scientists have found that moderate-intensity walk can help reduces the risk of high blood pressure.
Improved Cognitive Performance
Studies have shown that walking improves cognitive performance in both children and adults. Another way of improving cognitive performance that you may want to look into is the use of nootropics supplements. They are said to assist with memory, motivation ad function in healthy individuals.
Diabetes prevention and control
A Harvard Nurses’ Health Study found that women who walked at least half an hour a day lowered their risk of diabetes by 30%, as it helped them burn the dangerous abdominal fat.
Waking improves mood and walking for just twelve minutes increases attentiveness and self-confidence.
Lower Cancer risk
The Cancer Epidemiology, Biomarkers & Prevention conducted a study that showed that women who walked at least seven hours per week lowered their risk of breast cancer by 14%.
Moreover, researchers at the University of California, San Francisco, and Harvard University proved that men who had prostate cancer and walked at least three hours weekly lowered reduced their risks of a recurrence.
To boost the effects of walking, you should follow the tips below:
- Pick the right pace: Walk at least 3.5 miles an hour to burn more calories. To speed up, take small, but faster steps.
- Wear comfortable shoes: Your shoes should be low-heeled, lightweight, with flexible soles.
- Correct body posture: Look straight ahead with your chin parallel to the ground, the shoulders down, back, and away from your ears.
- Swing the arms: bend the arms at 90 degrees and pump from the shoulders.
- Try an incline walk: Try to walk up small heels, on a treadmill with the incline up, or up and downstairs, to burn more fat.
Furthermore, follow these 9 easy tips to walk more:
- Take the stairs instead of the elevator
- Walking your dog or go for a walk with your friend
- Go to Walk and listen to a podcast
- You can walk to work or school
- After lunch, go for a quick walk
- Go for a walk after dinner to quickly burn the calories
- Try “walk and talk” meetings at work
- Get off a few stops before your destination when using public transport
- Part the car further than your destination, and walk a bit
Walking has amazing benefits for our overall health, since it keeps the body in a perfect, fit shape, relaxes the mind, positively affects mental and physical state, and helps you prevent various health issues and conditions.
Therefore, start moving- now!
Speaking of walking, my friend recently had an accident while out for a walk and decided to file a lawsuit. He needed legal aid. He started his search at Dallas Personal Injury Law Firm but in the end, found different legal support that really helped him with his case.
Tips to Strengthen Your Knees and Keep Them Healthy
The knees are the biggest body joints, and they support the body and ensure body stability and flexibility. The knees need to function properly, so we can be able to stand, run, walk, turn around, and jump.
However, the knees often suffer over the years and thus reduce the mobility of the person. Moreover, knee pain is one of the most intense and unbearable aches.
The knees might also weaken due to nutritional deficiencies, injuries, strain, excess sodium intake, and osteoarthritis.
Yet, we offer you 10 natural ways to Strengthen Your Knees and Keep Them Healthy
Strengthen Your Knees and Keep Them Healthy
Calcium is a vital energy source of the bones, and it affects their overall health. Since the body does not produce it naturally, make sure you consume calcium-rich foods, and take supplements. Increase the intake of almonds, milk cheese, dark leafy greens, sardines, as well as edamame, fortified orange juice, calcium-fortified cereals, and blackstrap molasses.
To fight inflammation, you should avoid white flour products sugar, soda, saturated fats, and white rice, and consume walnuts, sweet potatoes, turmeric, olive oil, ginger, flax seeds, salmon, spinach, avocado, tart cherries, blueberries.
Vitamin C is essential for collagen synthesis, normal bone development, and the bone matrix. It lowers the risk of bone fractures and boosts the density of bones.
Make sure you consume lemons, berries, oranges, bell peppers, broccoli, strawberries, papaya, kiwi, cauliflower, spinach, and Brussels sprouts regularly.
The health of the joints and bones significantly depends on this vitamin, so its reduced levels elevate the risk of minimal trauma fractures and impede the proper calcium absorption in the body.
You should expose yourself to adequate sunlight, preferably in the mornings, take supplements, and increase the intake of dairy, fish, egg yolks, cod liver oil, and fortified cereals.
A Healthy Weight
Extra pounds aggravate knee pain since they expose them to constant pressure. Therefore, try to lose extra body weight and stabilize and strengthen the knees.
Fish oil is a rich source of omega-3 fatty acids DHA and EPA, so it efficiently improves bone density and heals joint pain and stiffness.
The International Journal of Neurosurgery and Neuroscience conducted a study in 2006, in which participants received 1,200 mg fish oil daily, and consumed salmon, tuna, and mackerel twice a week. This drastically improves the health of their joints.
Exercises For Strong Knees
To strengthen the weak knees, and the muscles that surround them, and properly align the bones, you should start exercising regularly. Include lunges, knee squats, step-ups, hamstring stretches, single-leg squats, straight-leg raises, and knee bends with a Swiss ball.
Massage therapy offers countless benefits for the muscles and pain, boosts blood circulation, and strengthens the joints. You can rub the knees gently with some coconut or olive oil counter-clockwise and clockwise for 10 to 15 minutes daily, and you will relieve the pain and discomfort.
Swimming is a low-impact aerobic exercise, which treats joint stiffness, and strengthens the bones, joints, and muscles. For best results, swim for half an hour, at least 3-4 times a week.
You need to boost magnesium levels in the body if you suffer from osteoporosis or rheumatoid arthritis, and Epsom salt is one of the best ways to do so.
This salt treats the inflammation in the knees and provides high amounts of magnesium. Just add 2 tablespoons of it in ½ cup of water, soak a washcloth in the solution, and apply it on the knees. Leave it to act for 15 to 20 minutes. Repeat twice a week.
You can also enjoy an Epsom salt bath for 20 minutes once or twice weekly.
- Try yoga to soothe knee pain and boost flexibility
- Avoid standing or sitting for a long time
- Drink plenty of fluids to soften the cartilage
- Avoid the consumption of too much salt, as it leads to calcium loss
- Avoid jumping, sudden movements, and all activities that increase the pain in the knees
- Cycle and walk to strengthen the knees
- Avoid high-heels
- Avoid alcohol
- Quit smoking
How To Detect And Prevent The First Signs Of Back Muscles Aging
When we talk about aging, the first thing that comes to our minds is the skin that’s lost its youthful luster. Aging is a bit more than that though. The first sign of aging you experience is not going to be wrinkles in the corner of your eyes. It’s going to be the flexibility of the muscles in your back!
Unlike the appearance of wrinkles and other conventional signs of aging, which can only be delayed, the deterioration of your back muscles can actually be prevented. Just read on and we will show you how to prevent the first signs of aging. But first, allow us to enlighten you on how you can detect if the muscles of your back are becoming old.
The How, Why, And When Of Aging Back Muscles
The aging of the muscles denotes an increase in their rigidity. Your muscles feel less toned than they used to, contributing to your weakness. Medical experts recommend regular exercise if you wish to slow down the aging process of your muscles and stay younger for longer. The kinds of workouts that can help include a lot of weight training and stretching. Although something as simple as walking can also be of great help.
That said the age at which the aging of your back muscles generally starts is in your 40s. This is a sign of aging that appears way later than those on your skin such as dullness and wrinkles. But that’s not the case in this day and age.
You see, in today’s world, most people are required to sit at halogen-lit desks for more than the better part of the day. This activity (or lack of it rather) can increase the strain on your back and make you a victim of aging back muscles way sooner. A poor posture coupled with an uncomfortable chair and the use of very heavy weights when exercising can make your back significantly weaker.
Yes, even exercising the wrong way can be a contributing factor to the premature aging of your back muscles. Despite several researchers proving time and again that a sedentary lifestyle can reduce the strength of your back and your body overall, the wrong exercises can make things worse.
Your exercise needn’t be super strenuous for you and your muscles to be healthy. Exercises such as jogging or brisk walking for half an hour should be enough to keep your back muscles in top shape!
Moreover, you can prevent any kind of exercise-related injuries by opting for workouts that suit your age; health condition, and body type. You could consult both your doctor and trainer; to come up with an exercise plan that is perfect and safe for you. Besides, a round of warm-ups before exercising can greatly reduce the risk of injuries.
Exercises To Strengthen Back Muscles And Prevent Aging
If you start young, there are plenty of exercises you can do; to keep your back from bending and aching sooner than it should. Here are 5 of them you can try-
1- Stand with your knees slightly bent with dumbbells in both your hands.
You should be able to handle the weight. Now bend at your waist towards the front with your arms stretched downwards right in front of you. Lift your arms to your chest so that your hands almost touch it, breathing in. Hold for one second and get back to the original position, breathing. Repeat 15 such reps.
2- Place your right palm and knee on an exercising bench and hold a dumbbell in your left hand.
Your arms should be straight at this point. Now slowly bend your left arm till your fist comes in contact with your belly. Hold the position for a second and return to the starting position. Do 15 reps and then switch hands for another 15 reps.
3- Get on your knees and palms on a yoga mat.
Your arms should be straight and your thighs should form a 90-degree angle. Now raise your left leg and your right straight so that they are in the same line. Move slowly in position for a few seconds and repeat 10 times. Switch legs and hands for the next set.
4- Lie on your belly on a yoga mat with your arms by your side and your toes pointing outwards.
Raise your chest and your head upwards in a slow manner and then slowly bring them down. Repeat 15 times.
5- Laying on your tummy on a yoga mat, bring your arms in front of you.
Now raise them as you raise your chest and head upwards slowly. Repeat 15 times.
How To Detect And Prevent The First Signs Of Aging
Aging is not just restricted to your skin. Your body goes through a lot of negative changes as you grow older. The only way you can prevent or at the minimum delay them is by maintaining a healthy lifestyle. A healthy flexible back is one very important indication of a young body!