Sep 28

10 tips to boost your mental health

by admin in Mind & Body 0 comments
“Mental health” refers to your overall psychological well-being. It includes the way you feel about yourself, the quality of your relationships, and your ability to manage your feelings and deal with difficulties. Anyone can experience mental or emotional health problems — and over a lifetime, many of us will. One in five Canadians lives with mental-health or substance-use problems. These tips can help you elevate your mood, become more resilient and enjoy life more.   1. Make social connection — especially face-to-face — a priority Phone calls and social networks have their place, but few things can beat the stress-busting, mood-boosting power of quality face-to-face time with other people.   2. Stay active Staying active is as good for the brain as it is for the body. Regular exercise or activity can have a major impact on your mental and emotional health, relieve stress, improve memory, and help you sleep better.   3. Talk to someone Talk to a friendly face. In-person social interaction with someone who cares is one of the most effective ways to calm your nervous system and relieve stress.   4. Appeal to your senses Does listening to an uplifting song make you feel calm? Does squeezing a stress […]
Sep 28

The Quickest Way to Stop Sweating After a Workout

by admin in Workouts 0 comments
You don’t mind that your workout made you sweat buckets. That was the whole point, after all. But the seemingly never-ending perspiration afterward is super annoying. No one wants to be the sticky guy on the bus, in the conference room, or at happy hour. Exercise raises your temperature, so your body produces sweat to cool you down, says Ollie Jay, Ph.D., a thermal physiologist at the University of Sydney. But it’s the evaporation of sweat—not the act of sweating itself—that ultimately cools you down, he says. So in order to quickly stop sweating after a workout, you need to do two things: lower your temperature and aid evaporation. Luckily, doing both of these things isn’t difficult. Just follow these 4 steps to chill out and leave the sweat puddles at the gym.   STEP 1: Add ice Skip the lukewarm water fountain. People who drank ice-cold water while exercising perspired less than people who drank warmer water, according to a recent University of Ottawa study. Thermoreceptors in your abdomen, which are neurons that detect changes in temperature, help your brain regulate sweat output, researchers found. When ice water hits your stomach, your thermoreceptors tell your brain to decrease your […]
Sep 28

What should you eat after working out?

by admin in Workouts 0 comments
Physical activity uses a lot of energy. It is difficult for the body to recover if energy levels are not replenished within 15 to 30 minutes after finishing a workout. Eating even a little snack shortly after exercising can help to restore energy levels. In this article, we explore several components of a healthful post-workout snack and describe how they benefit the body.   What to eat after exercise and why The following are examples of foods and compounds that help the body to absorb nutrients quickly and speed recovery.   Dairy protein According to researchTrusted Source published in 2017, as few as 9 grams (g) of milk protein may be enough to stimulate protein synthesis in the muscles, aiding in recovery after exercise. Other than milk, dairy products rich in protein include: Greek yogurt ricotta cheese cottage cheese kefir   In fact, a 1 cup serving of low-fat kefir contains 9.2 gTrusted Source of high-quality protein. These proteins can repair new cells, especially those in the muscles. These proteins also contain all of the essential amino acids, which are only available through the diet. In 2007, some researchers found that milk-based proteins are more effectiveTrusted Source than soy-based proteins […]
Sep 28

12 tips to help you lose weight

by admin in Healthy Living 0 comments
1. Do not skip breakfast Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.   2. Eat regular meals Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.   3. Eat plenty of fruit and veg Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.   4. Get more active Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.   5. Drink plenty of water People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.   6. Eat high fibre foods Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food […]
Sep 28

How To Do Plank The Best Way To Build Your Strength?

by admin in Healthy Living, Workouts 0 comments tags: achieve dream body, best way to build strength, build your strength, front plank, most common errors, plank tips, side plank, start routine, strengthen the core muscles
The plank is known to strengthen the core muscles that you have and it is quite an advanced exercise that might get difficult for you to do. But for a front plank, one will need to lie on your tummy on the floor and then prop oneself up on the forearms as well as on the balls of their feet. Once this is done you will need to take care that your posture is in a straight line from your shoulders right to your knees. Then you can move up and down which will help you to actually strengthen your core and the muscles in the abs region. For the people who are looking for side planks, they can lie on their side and prop themselves up on the elbow as well as the forearm. Even in this method, there should be a clear cut straight line right from your shoulders to your knees. One of the most common errors that are committed by everyone is that their hips lie saggy and close to the floor with hinders with the exercises. Make sure while you are doing the plank, your hip doesn’t touch the ground in any way. After you […]
Sep 27

Health Tips for the Elderly: What You Can Do to Stay Healthy

by admin in Healthy Living 0 comments
People who used to follow healthy diets and a healthy lifestyle at their young age, are likely to live a healthy life when old. Growing old doesn’t only increase our age but also brings numerous issues with it. Even a simple flu can lead to complications as you start aging. Besides, illnesses like dementia, arthritis, or Asthma in seniors can make lives extremely difficult for them. Thus, the fear of getting old is a legitimate feeling. People who used to follow healthy diets and a healthy lifestyle at their young age, are likely to live a healthy life when old. But it is never too late to follow seniors guide to staying healthy. This is one of the most important factors that can make a huge difference once you start independent living or assisted living. Today begins your journey towards healthier life at an old age. We will take you through the concept of healthy aging and provide you with all the necessary tips to staying fit and healthy.   Defining Healthy Aging Every person in the world should be able to live a long, healthy life. The environments in which we live, on the other hand, can either promote […]
Sep 27

Study reveals healthy living can balance high genetic risk for stroke

by admin in Healthy Living 0 comments
A new study revealed that a good cardiovascular lifestyle can reduce the risk of stroke by up to 43% in people who are genetically predisposed to it. The research was led by UTHealth Houston and the findings were published in the journal of the American Heart Association. The study included 11,568 adults from ages 45 to 64 who were stroke-free at baseline and followed for a median of 28 years. The levels of cardiovascular health were based on the American Heart Association’s Life’s Simple 7 recommendations, which include stopping smoking, eating better, getting activity, losing weight, managing blood pressure, controlling cholesterol, and reducing blood sugar. The lifetime risk of stroke was computed according to what is called a stroke polygenic risk score, with people who had more genetic risk factors linked to the risk of stroke scoring higher. “Our study confirmed that modifying lifestyle risk factors, such as controlling blood pressure, can offset a genetic risk of stroke,” said Myriam Fornage, PhD, senior author and professor of molecular medicine and human genetics at the Institute of Molecular Medicine at UTHealth Houston. “We can use genetic information to determine who is at higher risk and encourage them to adopt a healthy […]
Sep 27

10 Dietary Fats That Will Keep You Healthy

by admin in Healthy Living 0 comments
When it comes to reducing weight and being healthy, fats are widely seen as the enemy. However, they should be recognized as superheroes—or, at the very least, healthy fats. While saturated and trans fats are potentially harmful to your health, dietary fats help manage blood pressure, stimulate the immune system, and lower the risk of heart disease and stroke. Healthy high-fat foods are an excellent way to add taste, pleasure, and nutrition to any snack or meal. Along with helping meals taste richer and more delicious, this macronutrient is beneficial for a variety of reasons. Here is a list of some healthy fats.   Chia Seeds Chia seeds are not commonly seen as a “fatty” food, however one ounce (28 grams) of chia seeds contains 11 grams of fat. Furthermore, practically all of the carbohydrates in chia seeds are fiber, therefore the great majority of calories in them are from fat. The bulk of the lipids in chia seeds are alpha-linolenic acid, a heart-healthy, important omega-3 fatty acid (ALA). Chia seeds may potentially provide a variety of health advantages, including blood pressure reduction and anti-inflammatory properties. They are also quite nutritious. Chia seeds are high in nutrients in addition to […]
Sep 27

How to Increase Your Running Stamina and Endurance

by admin in Healthy Living 0 comments
Sometime in the future, a distance you find challenging now will feel easy. When that happens, it means you’ve increased your running stamina. We’re not saying a marathon will ever feel easy, but one day you’ll look back and notice that what you find challenging now will come much easier. An increase in running stamina comes from consistency, that means running multiple times per week for multiple weeks to accumulate fitness – there are no quick fixes if you want to increase running stamina. It’s generally accepted that it takes 10 days to 4 weeks to benefit from a run. The time will depend on the type of run, quicker and more intense runs being on the lower end of the range with long steady runs being on the other higher end of the range. Before you begin working on increasing your running stamina, you need to make an honest assessment of your current aerobic base and build on that. Whether you’re a new runner looking to complete their first 5k or an experienced runner looking to increase their stamina for the final stages of the marathon and avoid hitting the wall, the rule of “too much too soon” always […]
Sep 27

Positive thinking: Stop negative self-talk to reduce stress

by admin in Mind & Body 0 comments
Positive thinking helps with stress management and can even improve your health. Practice overcoming negative self-talk with examples provided. Is your glass half-empty or half-full? How you answer this age-old question about positive thinking may reflect your outlook on life, your attitude toward yourself, and whether you’re optimistic or pessimistic — and it may even affect your health. Indeed, some studies show that personality traits such as optimism and pessimism can affect many areas of your health and well-being. The positive thinking that usually comes with optimism is a key part of effective stress management. And effective stress management is associated with many health benefits. If you tend to be pessimistic, don’t despair — you can learn positive thinking skills.   Understanding positive thinking and self-talk Positive thinking doesn’t mean that you ignore life’s less pleasant situations. Positive thinking just means that you approach unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst. Positive thinking often starts with self-talk. Self-talk is the endless stream of unspoken thoughts that run through your head. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other […]
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