Sep 29

5 Tips That May Help You Grow Taller Even After 18

by admin in Mind & Body 0 comments
Who doesn’t aspire to have a good height? Like many other physical attributes, height is also hugely impacted by our genetic composition. It is popularly believed that one stops growing soon after hitting 18 or puberty. However, contrary to popular belief it is also said that nutrition and workout play a key role in making a bit of change in your height in your adult years. Let’s walk you through the tips:   Follow a balanced diet According to TOI, a balanced diet, which is rich in vitamins and minerals, can turn your dreams of being taller into reality. Adding fresh fruits, green leafy vegetables, whole grains, and dairy products to your daily diet will be able to make a difference. Calcium and Vitamin D strengthens the bones.   Daily Exercise In the hustle and bustle of daily life, one pays less attention to outdoor games. Therefore, encourage yourself to play sports or indulge in outdoor activities as much as possible. Do exercise under the supervision of a trained trainer. This will strengthen the bones and muscles.   Correct Posture If you keep bending your waist and neck, then the length of 3 to 4 inches is reduced in the […]
Sep 29

Healthy Lifestyle Tips From The World’s Longest Living People

by admin in Healthy Living 0 comments
Want to stretch out your life? These are the necessary changes to make. Wouldn’t it be amazing to be able to order a bottle of longevity direct from Amazon? You know—a magical elixir you could drink up each night in a shot glass, and each swig would assure a long, healthy life. Okay, it’s fun to dream. Although there’s no fountain of youth-type potion that can be ordered, there are many secret lifestyle habits you can learn from the world’s longest living people, so listen up. Life expectancy of Americans is now 76.6 years old, according to a 2021 study. That age has decreased since 2019, at which point an average life was 78.86 years of age. That’s not a very impressive lifespan when you consider that one woman in France, Jeanne Louise Calment, was recorded as having lived to the incredible age of 122. Calment lived 43.14 years longer than most Americans, which is quite a big difference. Blowing out 122 candles is not a common occurrence, and Calment was actually the oldest person in the entire world, making her the only individual on record to kick up her heels and celebrate more than 120 years on planet earth. […]
Sep 29

5 Ways To Keep Your Body And Mind Fit

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Most of the goal-oriented and hardworking people are overly stressed around the world. It is due to the reason that they do not invest in keeping their mind healthy and body fit. Just with the little change in lifestyle and some more hard work, you can keep yourself stronger and more relaxed. Below are 5 ways to keep your body and mind fit. Because the sound mind is the way to sound body!   A Relaxed Body: If your body is relaxed and well taken care of, your mind won’t be in strain too. Whenever you are working, every hour or so, take a break and walk around. Stretch yourself, have a glass of water and some healthy snack to eat. Furthermore, your posture while at work is extremely significant. Sit straight, put your feet flat on the floor, and keep your neck and head in alignment. Don’t let your posture go astray. If you want to soothe your aching body, you can have the best massage chair to go home to.   Keep Your Work to Your Workplace: We all want to work hard and make something out of our life. But, bringing shitloads of work home won’t help. […]
Sep 29

Eight tips to help you build muscle mass

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Building muscle requires a positive energy balance, which means that you must take in more calories than you burn. You need roughly 2,800 calories to build a pound of muscle, largely to support protein turnover, which can be elevated with training. By following these eight tips, you’ll be able to build muscle mass more efficiently and quickly. Your body can build at most around about 227g of muscle each week, so if you eat too many extra calories trying to build more muscle, you will gain excess fat, too. We would suggest consuming an extra 250 to 500 calories per day. If you gain fat easily, stay on the lower end of the range, and if you find it difficult to gain weight in general, aim for the higher end of the range. It will take a bit of trial and error to find the right amount of additional calories to build muscle and stay lean. In addition, research suggests that consuming lean protein 15 to 20 minutes before, during and within one hour of working out may help improve muscle gain. Since you are probably not going to be eating a steak or chicken breast at the gym, a […]
Sep 28

A Bodybuilding Coach Shared 4 Tips to Boost Your Back Gains

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Eugene Teo breaks down his best training advice for growing a bigger back. In a recent video on his YouTube channel, bodybuilding coach Eugene Teo shares some of the things he wishes he’d known when he first started lifting weights, specifically when it comes to how to train more effectively for bigger back day gains. First, don’t be afraid of letting your upper back and shoulders round forwards. “This is the best way to stretch and train the muscles of the upper back,” says Teo. “One thing you’ll see me emphasizing a lot on the pulldowns and the rows that I do, is I really try to think about opening up and reaching around as much as possible… Depending on the angle you’re pulling from, this will feel a lot better in some positions more than others, and on those exercises you should definitely let your shoulderblades roll forwards more.” His second piece of advice is: don’t underestimate the value of cross-body exercises. Teo calls them a “huge missing piece in most people’s workouts,” as limiting yourself to one plane of motion also limits the amount of stretch you can place on the back muscles. You can adjust this with […]
Sep 28

Fitness: Exercise can’t outrun a bad diet

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The idea that some extra exercise can protect you from the consequences of dietary vices is a tempting one, but there’s little evidence to support it. We’ve all justified a deep dive into a big bag of chips or a pint of ice cream after a workout by telling ourselves we earned it. But did we really? The idea that spending a few extra minutes on the treadmill protects you from the consequences of dietary vices is a tempting one. Yet there’s little proof that an unhealthy diet can be mitigated by regular exercise — a theory recently tested by a group of researchers from Australia, the U.S., Italy and Norway. Using a large sample of British adults, the multinational team reviewed the impact of exercise and diet, independently and jointly, on all-cause mortality, cardiovascular disease and several types of cancer. Armed with the health history and self-reported diet and exercise habits of 346,627 study subjects age 40 to 69, the researchers cross-referenced the data against local death records over the course of a decade. The idea was to link the cause of death to baseline health records gathered 10 to 11 years earlier and gauge the impact of diet, […]
Sep 28

3 ways to change your mindset for success and happiness

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The past few years have been a whirlwind—and it’s not over yet. Not only are we now officially in year three of the pandemic, but we are witnessing troubling global events unfold in front of our eyes. While everyone is unique in how they manage through these difficult times, there are ways we can try to cope with seemingly endless trauma. Though that might seem like an insurmountable task, you’d be surprised at the power of our own inner voices to battle negativity. Positive psychology can do wonders in helping us conquer our goals, alleviate negative thoughts and see our surroundings as potential boons rather than mood deflators. This is especially important as work and life become increasingly intertwined causing mental health issues to pervade into every aspect of our days. As Mental Health Awareness Month concludes, I’ve included some of my best tips on how to approach changing our mindset at home and work.   Approach Goals in a Different Way Research suggests that it takes around two months to form a habit. While this may seem like a long time to stay consistent, there are small tips and tricks that we can use to remain on track. Building […]
Sep 28

5 Benefits Of Pairing Up with a Workout Buddy

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A lot of people talk about fitness journeys as something you take alone. But don’t overlook the single best tool you have for getting healthier: other people. When you hit the local gym or chart your fitness goals, you don’t have to do it alone! In fact, having a workout buddy join you for exercise may end up being the single most important factor in your (and their) success. A lot of people talk about fitness journeys as something you take alone. But don’t overlook the single best tool you have for getting healthier: other people. When you hit the local gym or chart your fitness goals, you don’t have to do it alone! In fact, having a workout buddy join you for exercise may end up being the single most important factor in your (and their) success. Check out these 5 reasons why having a workout buddy can help you meet your fitness goals, and we think you’ll agree that exercise and workout buddies go together like… well, like you and your bestie. Accountability. Sometimes the toughest part of a workout is just showing up. If you know someone is counting on you (whether they’re waiting for you at […]
Sep 28

12 ways to keep your brain young

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Every brain changes with age, and mental function changes along with it. Mental decline is common, and it’s one of the most feared consequences of aging. But cognitive impairment is not inevitable. Here are 12 ways you can help maintain brain function.   1. Get mental stimulation Through research with mice and humans, scientists have found that brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological “plasticity” and building up a functional reserve that provides a hedge against future cell loss. Any mentally stimulating activity should help to build up your brain. Read, take courses, try “mental gymnastics,” such as word puzzles or math problems Experiment with things that require manual dexterity as well as mental effort, such as drawing, painting, and other crafts.   2. Get physical exercise Research shows that using your muscles also helps your mind. Animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought. Exercise also spurs the development of new nerve cells and increases the connections between brain cells (synapses). This results in brains that are more efficient, […]
Sep 28

6 Foods You Should Be Eating Every Day for Better Brain Health, According to a Dietitian

by admin in Healthy Living 0 comments
The brain is a very important organ. It’s the control center of your body and allows you to move, think, feel, breathe and more. Because the brain has such a big job, it’s imperative that we provide it with an abundance of fuel and nutrients to help it function properly and stay healthy. The foods we eat play a huge role in the structure and health of our brains. Research shows that foods rich in vitamins, minerals, antioxidants, flavanols, polyphenols and omega-3 fatty acids can help protect your brain. They can help to improve memory, concentration and overall brain health. Additionally, research has shown that following the MIND diet, a mashup of the Mediterranean diet and the DASH diet that promotes eating specific brain-healthy foods, can help reduce your risk of Alzheimer’s disease and dementia. Many of the foods we’ve included here are also on the MIND diet’s list of best brain foods. Here are six things you should be eating for better brain health.   6 Foods to Eat Every Day for Better Brain Health 1. Leafy Greens Leafy greens, such as kale and spinach, are packed with nutrients, including vitamin K, beta carotene (a precursor to vitamin A), folate and […]
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