Oct 28

How Does Exercise Affect Cortisol Levels?

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Stress isn’t just in your brain—it’s in your body, too.   The word “stress” just brings up bad vibes, right? So, it makes sense that cortisol—aka the “stress hormone” — would have a bad reputation. Exercise can even have an impact on the hormone, so it’s important to learn the best exercise to reduce cortisol. It’s good to also note that, “cortisol is not, in itself, bad—it’s just a hormone,” says Mike Molloy, Ph.D., founder of M2 Performance Nutrition, who’s studied microbiology and immunology. “But the dosage and amounts of cortisol in the body need to be right.” You may be wondering if your favorite workout, like running, increases cortisol. It is true that one of the things that can throw (or keep) your cortisol levels off is exercise—especially when the rest of your life is stressed out. But that doesn’t mean you should swear off sweating in the name of being stressed. Scroll down for all the details on cortisol, its relationship to exercise, and what you need to know about keeping yours in check.   What Is Cortisol? Cortisol may be nicknamed the “stress hormone,” but this steroid hormone does way more than that. In fact, “cortisol is […]
Oct 27

5 Quick tips: Choosing healthy protein foods

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1. Upgrade the protein on your plate. The Healthy Eating Plate encourages you to eat protein-rich foods like beans, nuts, tofu, fish, chicken, or eggs in place of less-healthy options like red and processed meats. For example, try a turkey or black bean burger instead of a traditional beef burger. Or slice up a fresh-roasted chicken breast or salmon for your sandwich instead of using processed high-sodium lunch meat.   2. Don’t stress too much about protein quantity. Most reasonable diets provide plenty of protein for healthy people. Eating a variety of healthy protein-rich foods—for example an egg with breakfast, some turkey or beans on your salad for lunch, and a piece of salmon or tofu with a whole grain side dish for dinner—will ensure that you get all the protein and protein building-blocks (amino acids) you need. Choose higher-protein foods instead of bulking up with pricey protein shakes or powders, since some of these are loaded with sugar or other additives.   3. Try a meatless Monday—or more. Diets high in plant-based proteins and fats can provide health benefits, so try mixing some vegetarian proteins into your meals. Going meatless can be good for your wallet as well as […]
Oct 26

A Pilates instructor shares a five-move abs workout designed to improve posture and lower-back strength

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Do this quick five-move Pilates abs workout instead of your usual core session   If you’ve ever done endless crunches in search of stronger six-pack muscles, you may have been missing a trick: Pilates abs workouts. This low-impact, accessible exercise is ideal for beginners, but still challenges your core muscles. Grab a yoga mat (and a small Pilates ball if you have one) and do this five-move routine from Louise Buttler, the founder of online Pilates platform Live Brave. “Pilates is centered around having a strong core,” says Buttler. “It’s a form of exercise that targets all the abs muscles—obliques, transversus abdominis and rectus abdominis—which improves posture, lower-back strength and helps reduce the risk of injury.” Do the following routine two to three times, depending on your fitness level.   How to do Louise Buttler’s Pilates abs workout 1. (Supported) Russian Twists Reps: 10 on each side Sit on your mat with your knees bent and your feet flat on the floor, in line with your sit bones. Keep your spine straight and lean backward so your back forms a 45° angle with the floor. Buttler says you’ll know you’ve found the right position if you feel your abs “quiver”. […]
Oct 25

Exercise can boost your memory and thinking skills

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Exercise benefits health in so many ways. It preserves muscle strength; keeps your heart strong; maintains a healthy body weight; and staves off chronic diseases such as diabetes. But exercise has brain benefits too. Many studies have suggested that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don’t. One finding is that engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions. Exercise can also boost memory and thinking indirectly by improving mood and sleep, and by reducing stress and anxiety. Problems in these areas frequently cause or contribute to cognitive impairment.   Which exercise is the best for the brain? Is one exercise better than another in terms of brain health? We don’t know the answer to this question, because almost all of the research so far has looked at one form of exercise: walking. “But it’s likely that other forms of aerobic exercise that get your heart pumping might yield similar benefits,” explains Dr. Scott McGinnis, assistant professor of neurology at Harvard Medical School. A study […]
Oct 24

Heart health essentials: Age-specific tests and tips to keep your heart strong

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Starting with preventive care in your 20’s and continuing on schedule throughout checkups and heart-healthy habits will clearly reduce CVD risk later in life.   Cardiovascular diseases (CVDs) remain the world’s leading cause of death. Despite all the noise around creating campaigns to reduce early deaths from CVD globally, it has been an uphill battle, characterised by a major stride on the road to global non-communicable disease mortality through ischemic heart disease. In this article, we focussed on promoting heart health across the lifespan, with early preventive measures at the right time through testing and heart-healthy habits. Here are the essential tips to keep your heart healthy along with important tests for consideration at each stage of life:   Heart Health in the Age of 20s and 30s When we spoke to  Dr Harsh Mahajan, Founder & Chief Radiologist, of Mahajan Imaging and Labs, he said that there are so many years before heart disease may appear to be popping up; this is when you should lay down the foundation for lifetime cardiovascular health. Heart disease can creep up silently-hypertension, high cholesterol, and the countless bad lifestyle choices that will bring serious conditions into the picture sometime later.   Early […]
Oct 23

Calisthenics: five ways this bodyweight workout can benefit your fitness

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Calisthenics, a workout routine that has existed for centuries, has seen a major resurgence in recent years – partly due to its simplicity and effectiveness. Celebrities including Chris Hemsworth and Jamie Foxx swear by this style of training, which has been used since at least ancient Greek times. Rooted in movements that resemble gymnastics, typical calisthenics exercises include push-ups, squats and lunges. This training method harnesses gravity and your own bodyweight to build strength, flexibility and endurance. It’s incredibly versatile and can be performed almost anywhere, as you don’t need any equipment. It’s also extremely beneficial for health and fitness in more ways than you might realise. Here are just a few of the benefits these no-frills bodyweight workouts can have.   1. Boosts core strength Calisthenics strengthens the deep core muscles in your abdomen and back, which play a crucial role in supporting and stabilising the spine. By strengthening these deep core muscles, calisthenics improves coordination, which in essence makes your body more resilient and responsive – helping you avoid accidents and injury in your day-to-day tasks. A stronger core helps you maintain better posture and have control of your movements, lowering risk of muscle strains, pulls or missteps […]
Oct 22

How Indoor Cycling Benefits Your Physical and Mental Health

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Indoor cycling benefits basically every muscle — including your brain. Here’s how to start your own routine and reap the health and fitness rewards.   Like it or not, indoor cycling is a fitness trend that refuses to die down. It feels like pretty much everyone is guilty of flocking to a couple of classes per week or has even made the plunge and added something like a SoulCycle at-home bike to their home gym. And for good reason: Indoor cycling has crazy benefits for ladies and gents alike, from your muscles to your mental health. As any dedicated cyclist knows, there’s a lot more to the sport than flashy indoor bikes with on-demand, interactive workouts. Cycling is one of the best forms of cardio you can do, especially long-term. “Cycling is non-weight-bearing, so it reduces the risk of injuries due to wear and tear on your joints, particularly your knees,” says Robert Mazzeo, Ph.D., associate professor of integrative physiology at the University of Colorado Boulder. Knees are commonly the first joints in the body to show signs of aging, so it’s important to take care of them over your lifetime with healthy, gentle forms of cardio, such as cycling, […]
Oct 21

Can a Healthy Diet Reduce Anxiety Disorder?

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What you eat can influence your anxiety levels   What we eat can affect how we feel, both physically and mentally. If you have an anxiety disorder, you might wonder: Can eating a healthy diet help relieve anxiety symptoms? Experts suggest that diet can directly affect mental well-being, including anxiety, stress, and mood. Certain foods can contribute to feelings of anxiety, while other substances can affect the brain and body in various ways. For example, research has found that people who eat diets high in processed, high-fat, and high-sugar foods are more likely to have anxiety than people who follow diets richer in complex carbohydrates, lean proteins, fruits, and vegetables.   Eat Small, Regular Meals When you skip meals, your blood sugar levels drop and you may feel irritable, jittery, and have worsened anxiety. Aim to eat five to six smaller meals and snacks throughout the day to keep your blood sugar levels from plummeting.   Eat Whole Grains and Complex Carbohydrates Replace processed grains (such as white bread and pasta) and simple carbohydrates (such as fruit juices) with complex carbohydrates such as whole grains, fruits, and vegetables. Foods that contain complex carbohydrates, such as brown rice, whole-wheat pasta, beans, […]
Oct 20

8 Ways to Stop Shoulder Pain From Ruining Your Workout

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It’s time for your favorite strength class and you’re pumped for it. First move on the docket? Overhead presses. You’ve got this, you tell yourself. But as soon as you lift your dumbbells skyward, a sharp twinge shoots through your shoulder, stopping you in your tracks. Though certainly unpleasant, having shoulder pain or discomfort while lifting weights is fairly common, physical therapist Maria Borg, PT, CSCS, supervisor at UCHealth Sports Physical Therapy in Colorado, tells SELF. And there are a host of reasons why this can happen. But bottom line? Experiencing shoulder pain during exercise doesn’t mean you need to give up strength training altogether. In fact, there are lots of small things you can do to make weight lifting more enjoyable for sensitive shoulders—and we’ve got all that important intel right here. Ahead, everything you need to know about shoulder pain and weight lifting, as well as what you can do to keep it at bay.   What causes shoulder pain while weight lifting? There are several reasons you may feel shoulder pain or discomfort while strength training. But perhaps two of the most common culprits are instability and weakness in your shoulder and surrounding areas, Kellen Scantlebury, DPT, […]
Oct 19

3 yoga techniques to stay active in monsoon

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Wondering how to stay active during monsoon season and get rid of this gloomy feeling? Try these 3 yoga poses suggested by celeb yoga trainer Anshuka Parwani. The monsoon season has poured into our lives once again. Though it can bring much-needed relief from the cruel summer heat, they also rain down on a lot of our plans. It is no secret that the weather affects our mood and behaviour patterns. In the monsoon, when the days are dark and our activity gets limited, it is easy to feel down. But trust yoga to stay active! I know monsoon is a season for curling up in bed, but not being active makes us susceptible to more infections and the lack of physical activity can have long-lasting effects on our health as well. The rainy season is a good excuse for skipping your morning jog or avoiding the gym, but the tips I have for you here can be done from inside your house while enjoying the rain. All you need is a yoga mat. Motivating yourself to stay active in the gloomy weather can be tough, but these simple yoga asanas and breathwork will provide you with just the boost […]
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