Jan 27

Three Easy Tips for Staying Healthy this Winter

by admin in Healthy Living 0 comments
Staying healthy in the winter can be challenging as respiratory illnesses, holiday indulgences, and the lack of sunlight can leave us feeling lethargic and unmotivated. However, there are concrete steps you can take to fight the winter blues and stay healthy all season long. The number of people with illnesses like respiratory syncytial virus (RSV), flu, and COVID-19 increase in the winter months due to changes in weather, atmospheric pressure, and limited daylight hours. All of these facts pose a serious challenge to staying mentally and physically at our best in the winter.   Battling the winter health blues   1. Hand hygiene Washing your hands is the best way to prevent illness and stay healthy. You should also minimize the number of times you touch your face. The CDC recommends washing your hand with ample soap for at least 20 seconds. You should wash your hands after using the bathroom, before touching food, leaving a public place, or anytime they have been soiled.   2. Get more light — real or artificial Research shows that time spent in nature and sunlight has significant mental and physical health benefits. Unfortunately, sunlight can be in short supply in many parts of […]
Jan 27

Tips to keep your brain young at all ages

by admin in Mind & Body 0 comments
Every single activity that the human body performs takes its orders from the brain When it comes to looking young, fit and healthy, we often hit gyms and parlours. But what about brain health? Every single activity that the human body performs takes its orders from the brain. From coordinating balance, controlling the voluntary actions and responding towards the emotions to problem-solving techniques, the human brain is responsible to take care of all the actions. Maintaining physical health is important but taking care of the brain is equally necessary. Taking cognisance of these facts, the discourse around brain health has increased in the recent past. Good brain health is a key to a long and healthy life. It is a state where faculties of the brain such as reaction time, memory and judgement work efficiently. So here are some tips you can follow to maintain your brain health with the impact of ageing. Brain exercises: physical exercise is great for both body and mind but challenging yourself for mental exercise can improve your brain functioning. Research shows that brain exercises can help in generating new nerve cells. Leading physicians say that reading, crossword puzzles and word problems all contribute to enhancing […]
Jan 27

Improving Your Mind and Body with Meditation

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Diet and exercise aren’t the only ways you can help prevent heart attack and stroke. Research shows that people who regularly practice meditation are significantly less likely to suffer a heart attack or stroke. Although you may not be able to rid yourself of daily stressors, meditation may provide the mental shift you need to better prepare for life’s oncoming obstacles.   Meditating for a Healthy Mind Meditation and mindfulness work hand-in-hand to induce a heightened state of awareness and focused attention. Mindfullness is the ability to be fully present and aware of where we are and what we’re doing. It is available to us in every moment, whether that’s through meditation or mindful moment practices like taking time to pause and breathe when the phone rings instead of rushing to answer it. Establishing a daily meditation practice can help calm your mind, thoughts and emotions. You may also experience sounder sleep, less anxiety and a more positive outlook on life.   Meditating for a Healthy Body Meditation can help soothe nerves and help your body run as it should, rather than operate in a reflexive, stress-reduced shutdown mode. Some physical benefits associated with meditation include decreased inflammation, increased immunity, […]
Jan 27

7 science-backed physical and mental health benefits of yoga

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Yoga is a type of mind-body exercise that involves moving through different physical postures. Many styles of yoga exist, from gentle and slow-moving to intense and fast-paced. Practicing yoga can offer the following physical and mental health benefits:   1. Yoga increases flexibility and balance  In yoga, moving your body into various poses helps improve both flexibility and balance. A small 2016 study found after 10 weeks of bi-weekly yoga sessions, male college athletes improved their flexibility and balance more than those who did not practice yoga. For your body to move and function efficiently, flexibility is essential. Flexibility also “stops your muscles from pulling adversely against your joints,” says Jennifer Jens, yoga instructor, personal trainer, and owner of BeachLIFE Fitness in Pensacola, Florida. Balance is also important to avoid falls and injury. Because many yoga positions involve balancing, such as one-legged postures, yoga can improve balance. Yoga can restore the flexibility and balance people tend to lose with age. “It forces us to move our bodies in ways that we wouldn’t normally do on an everyday basis,” says Chrys Kub, a physical therapist, certified yoga therapist, and owner of Fit Yoga Therapy in Charlotte, North Carolina.   2. Yoga […]
Jan 26

What is intuitive eating and can it help you lose weight?

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The first rule of intuitive eating is to reject the diet mentality, but its principles can still support healthy weight management. A dietitian explains how.   Diet trends can be really tempting. Whether you want to lose weight, boost your energy or just feel a little healthier, it can be difficult to resist the urge to jump on the latest viral diet plan. The problem is that fad diets just don’t work. In fact, the whole idea of “dieting” is flawed. According to the Endocrine Society, about 80% of people who lose weight will ultimately gain it back again. Regaining those pounds, particularly in a yo-yo dieting mode, not only interferes with your ability to maintain a healthy weight, it can take a toll on your physical and emotional health. One way to avoid these pitfalls is to ease up on traditional dieting and take a different tack. Intuitive eating is a realistic and reasonable approach to eating that eschews trends and encourages you to pay attention to what your body needs.   What is intuitive eating? Intuitive eating is a non-diet approach designed to help people who want to lose weight or change their relationship to food move beyond […]
Jan 26

When is the best time to exercise?

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Morning, afternoon, or night: When is the best time to exercise? Scientists have extensively studied this question. Here’s what they found. Researchers have extensively explored whether time-of-day affects exercise benefits and performance. Though morning workouts may be optimal for circadian rhythms, afternoon exercise tends to be slightly more efficient. Overall, given the immense benefits of exercise, the best time to work out for most people is whenever they can fit it into their schedules.   A key part of starting to exercise is choosing when to work out. Morning, afternoon, or evening: Which time is best? Scientists have studied this dilemma extensively.   Rise and shine at 5 a.m.? For novice exercisers, morning workouts are often the most dreaded. Trading a cozy, nurturing bed for a sterile, unforgiving fitness center can be a rude awakening to say the least. But morning workouts have their advantages. Challenging the body triggers the release of endorphins, uplifting one’s mood following exertion. These chemicals, along with a few others, boost energy levels, alertness, and focus, which can make you more productive and attentive at work. Moreover, for those who struggle to fall asleep at night, habitual morning exercise may help to reset their circadian […]
Jan 26

Successful Aging: 10 tips for living to 100 years old

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One of the largest and most comprehensive studies is the New England Centenarian Study by Dr. Thomas Perls which identifies characteristics centenarians share and reasons for it. Perls suggests several things we can do to increase our chances of living a long life as described in his podcast of September 12, 2022 and in his book, “Living to 100: Lessons In living to Your Maximum Potential at Any Age” (Basic Books, 1999). Additional evidence comes from the Blue Zones which are places where people are living longer lives with more vitality. See “Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest” by Dan Buettner. Unless otherwise noted, most of the research is from the Perls’ study.   Here are 10 suggestions:   1. Exercise regularly. Most centenarians in the Perls and Buettner studies kept active both physically and mentally. When Buettner asked the very long-lived Costa Ricans their secret to longevity, they said they enjoyed physical work all of their lives. In Sardinia, these older people leave their homes around November to walk their sheep in areas for food and don’t return until April or May. 2. Manage stress. Centenarians are natural stress shedders as an […]
Jan 26

9 Tips I Wish I Knew Before Starting Yoga!

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Former newbie Emma, shares her learnings that provide great foundations for beginners to yoga The idea of starting yoga might spark fears of inadequacy and self-doubt, so much so that so that you give up before you even start. It’s a difficult mental hurdle, stepping out of our warm, cushy comfort zone and trying something for the first time. But equipping yourself with some tips from others who have already been down this road can help knock down some common misconceptions and barriers that prevent people from taking their first step onto the yoga mat.   1. You don’t have to be flexible to start Of course, you’re not going to do a full split in your first class. Some people have this misconception that ‘I’m not flexible enough for yoga’…ummm how do you think your yoga teacher got so flexible? It’s like learning any new skill, you start with the foundations and work up from there. The best way to start yoga is…to start yoga.   2. Get in the right mindset. And ask why you’re doing it… This is very personal and isn’t really anyone else’s business but your own. But having a purpose behind choosing to start […]
Jan 26

5 Great Stretching Exercises for Your Spine

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Roughly 80% of Americans will experience back pain at some point in their lives, and for most of them the pain will resolve on its own within a few weeks. For millions of people, however, back pain becomes chronic. In fact, back pain is the second most frequently reported medical complaint. Board-certified orthopedic surgeon Dr. Thomas Jones II and our team at The Spine Institute of Southeast Texas understand the impact of back pain on daily life. Simple activities that most take for granted can be a struggle. It can interfere with many areas of your life, from work to social activities. Seeking medical evaluation is the first step to getting relief. Treatment for chronic back pain depends on the cause. Dr. Jones formulates a treatment plan for you after a comprehensive evaluation. Your treatments may involve steroid injections, physical therapy, pain-relieving medication, or surgical approaches.   Common causes of back pain include: A herniated disc (bulging disc) Spinal stenosis (narrowing of the spinal canal) Degenerative disc disease (arthritis of the spine) Sciatica (problems with the sciatic nerve)   Stretching exercises for back pain can help keep your spine healthy and provide relief. While these stretches are safe for most […]
Jan 26

How To Do Dumbbell Skull Crushers, The Ultimate Triceps Burner

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When you think about arm workouts, you might imagine bicep curls or bench presses, but if you want to specifically target your triceps (the back of the upper arm) there’s one move, in particular, you’ll definitely want to remember: skull crushers. This simple exercise requires only one dumbbell, and it’s as effective as it is quick—plus you can adjust the weight of the dumbbell to suit any skill level. Here’s how to do it, as demonstrated by personal trainer and holistic nutritionist BB Arrington, CPT, who tells mbg skull crushers are an excellent strengthening move that will make pulling and extending movements easier.   How to do skull crushers: Lie on your back with feet planted on the floor. With dumbbells in hand, extend your arms to the ceiling. Bending from the elbow, lower the weight to your forehead. Extend the arm back to the ceiling to complete the rep. (Note: Upper arm should remain perpendicular to the floor the entire time.) That’s one rep. Complete 8 to 12 reps.   Form tips With skull crushers, your upper arms should remain perpendicular to the floor the entire time for proper form and to prevent shoulder injuries. Hold them still and […]
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