Jun 25

How to Take a Bath That Soothes Your Mind and Body

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There’s more to a relaxing soak than dipping into hot water with a glass of wine in hand.   In today’s hectic world, it’s easy to fall into the routine of showering, throwing on clothes, and running out the door. But slowing down to take a bath every once in a while—either in the morning or evening—can benefit both your mental and physical health. “The power of a bath cannot be underestimated,” says Tim Hollinger, co-founder of Bathing Culture. “There is a reason why, after bathing, you feel so good. Fundamentally, baths create the perfect conditions for our bodies and minds to repair and revitalize themselves.” A British study found that bathing may help reduce inflammation, ease tension, and soothe headaches. Meanwhile, a 2018 study found that routinely bathing versus just showering can benefit both our physical and mental health. Taking the time to slow down is meditative, and if you add luxurious ingredients, it can also be a boon to your skin’s health. Ready to take the best bath of your life? Follow these steps.   Start With a Mantra For a more intentional experience, consider starting your bathing routine with a simple mantra or mission to set the […]
Jun 24

Is Eating Three Meals a Day the Only Way to Be Healthy?

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How many meals a day should we eat to achieve and maintain a healthy weight? Most of us were taught to have “three square meals” a day. But having more smaller meals throughout the day can help balance out our hunger and calories. “It is suggested that those who eat more frequent, smaller meals have learned how to limit their intake at each meal and do not have the ravenous appetite that accompanies the starve-all-day, stuff-all-night approach,” said Linda Van Horn, Ph.D., a registered dietitian and professor in the Department of Preventive Medicine at Northwestern University. “Overall, it is still the total calorie intake that determines someone’s body size,” said Dr. Van Horn, who is also an American Heart Association volunteer. “Excess calorie intake, whether spread out over the day or consumed at one meal, will still contribute to weight gain.” It may seem as if avoiding food is a good way to lose weight, but it’s not. Depriving your body of food isn’t good for you, and you typically wind up getting all those calories back — and then some — because you end up making yourself so hungry. For a healthier you, focus on spreading your calorie intake […]
Jun 23

Try these workouts that’ll help you lose arm fat

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You can practice arm workouts that’ll help to lose the fat and some of these can be performed at home without any equipment. These exercises won’t just benefit your arms, but some of these can also help build your core.   Arm workouts form an important part of one’s workout routine and it is important that you perform these workouts as well. This helps to build muscles around your biceps and triceps and along with that, it also helps prevent flabby arms. Flabby can be uncomfortable for a lot of people and therefore, it is important to lose that fat. You can practice arm workouts that’ll help to lose the fat and some of these can be performed at home without any equipment. These exercises won’t just benefit your arms, but some of these can also help build your core. Along with workouts, it is also important that you follow a diet that can help in reducing your arm fats. Here, take a look at some of the arm workouts that can help you lose fat.   Inclined push-ups: For this exercise, start by standing 1-2 feet away from the wall and then place your arms on the wall. Your […]
Jun 22

Why exercise is important: 9 long-term benefits of exercise on the body and mind

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We know that exercise is important for keeping fit day-to-day, but a new study has shown that sticking to your workouts now can have huge benefits on your long-term health. Good things come to those who wait, or so the saying goes, and that’s never more true than when talking about fitness. While we all want to reap as many of the immediate benefits of exercise, the real magic happens when we are committed to our training. Science supports this. According to a new study, we should be getting at least double the recommended minimum amount of moderate exercise every week whilst in our 20s not just to stay fit, but also to reduce the odds of developing hypertension in later years. This potential benefit is even greater in those who continue the exercise habit into their 30s and beyond, where it decreased the risk of high blood pressure by up to 18%. So, it’s not just about gains in the present, but building a routine that helps prepare your body for the future. Building a stronger and more resilient body and mind happens over the long-term – taking days, weeks, months or even years of training. The results and […]
Jun 21

3 Anti-Aging Exercises to Help You Stay Active

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Getting older doesn’t mean exercise is no longer beneficial.   Working out never stops being beneficial, even as you get older. If staying healthy and independent is important to you as you reach your golden years, it’s a good idea to focus on a range of exercises that help build balance, mobility and strength. In fact, keeping an active lifestyle is one of the best things you can do for yourself as you continue to add candles to your birthday cake. Regular exercise can also be the difference between relying on others for daily activities or needing assistance. The reality is that your workout routine may need to look a bit different than it did when you were younger. We spoke to experts to determine what exercises older adults should focus on to maintain wellness.   Is exercise safe for older adults? A common misconception among the aging population is that exercise is unsafe and should be avoided. This is untrue and works against older adults achieving and maintaining optimal health. Fitness is key to healthy aging. An unfortunate fact is that aging increases the risk of many diseases, per the US Centers for Disease Control and Prevention. Regular physical […]
Jun 20

Should You Work Out if You’re Fasting?

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If you’re one of many people who occasionally abstain from eating for religious or health reasons, you’ll need to adjust your workout schedule, too, experts say.   Exercise is an essential component of a healthy lifestyle. Regular physical activity may help you control your weight, reduce your risk of heart disease and diabetes, and strengthen muscles and bones, per MedlinePlus. Sometimes, however, you may want to approach exercise with caution. Abstaining from food and drink for a set time — a practice known as fasting — is one of those instances.   Is It Safe to Work Out if You’re Fasting? For the most part, it’s okay to work out if you’re fasting, “especially if you’re already generally healthy,” says William Dixon, MD, an emergency medicine physician and a clinical assistant professor at Stanford University in California. Certain populations should be careful, though. People with coronary artery disease (a condition in which the arteries struggle to deliver blood, oxygen, and nutrients to the heart), as well as those taking medication for hypertension (high blood pressure) and diabetes are the primary groups who need to be cautious. “Someone who has coronary artery disease should be careful with exercising in general, especially exercising […]
Jun 19

6 Tips to Improve Mind-Body Well-Being

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Mind-body well-being is a multi-faceted concept that includes a person’s physical, mental, emotional and social well-being, and how it affects their ability to live a fulfilling life. Jenna Bradesca, MMS, PA-C is an integrative medicine and lifestyle consultant at University Hospitals Connor Whole Health, which partners with the conventional medicine team to equip patients with evidence-based therapies to take charge of their health. “It’s important to look at the whole person when determining how best to help them,” says Bradesca. “I recommend that people optimize their sleep patterns, physical activity, stress reduction practices, nutrition and social connection. Finding balance in these pillars of health can result in sustainable, lifelong improvement in one’s mood and overall quality of life.” A whole-health approach shifts the question from “what is the matter with you?” to “what matters to you.” Understanding a patient’s motivation and purpose is crucial in building a trusting and compassionate relationship.   A Whole-Person Approach to Well-Being There are a number of ways to improve well-being. Whether you’re a working mom juggling too many demands or one of the millions of people who manage chronic health conditions, it’s all too easy to let self-care fall by the wayside. The good news […]
Jun 18

4 Top Ways to Live Longer

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A Johns Hopkins-led study of 6,200 men and women over eight years found that those who adopted four smart behaviors reduced the chance of death from all causes within that time frame by an astounding 80 percent. How to live longer? Here are those four factors, all within your control.   1. Don’t smoke. Although your best plan to live longer is to adopt all four lifestyle factors, if you had to choose one, the researchers say, this is it. Smoking affects coronary arteries and lungs, and smokers also have increased rates of cancer and risk of stroke.   2. Maintain a healthy weight. The healthiest people in the study maintained a body mass index (BMI)—a ratio of height to weight that measures body mass—of less than 25. To find out your BMI, try using a free BMI calculator. To reach (and maintain) a healthy BMI, get busy on lifestyle changes 3 and 4.   3. Get up and move. Aim for about 30 minutes of activity a day most days of the week. Try breaking it into three 10-minute bouts of activity per day—a 10-minute walk in the morning, another at lunch and a stroll after dinner.   4. […]
Jun 17

When It’s Okay to Work the Same Muscles Back to Back

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Can you squat one day and then cycle the next, or should you skip legs altogether? Here, the expert verdict.   There are pros and cons to working out two days in a row. You may know it’s not best to bench on back-to-back days, but how bad is it really to squat then cycle, or HIIT it hard every day? If you’re not doing the same workout every day, is it fine to work the same muscles a couple of days in a row? Generally speaking, yes, it’s fine to work out the same muscles on back-to-back days — as long as you’re not going to failure on either of those days, says Lindsay Ogden, a certified personal trainer and nutrition coach at Life Time Athletic in Chanhassen, Minnesota. By “going to failure,” she means getting to a point where you literally can’t execute the move because your muscles are so tired. While this most commonly happens when you’re strength training (you know the “I can’t even do one more rep” feeling), your legs probably feel the same type of way after a weekly long run or an especially brutal HIIT class. And, actually, there are some perks to […]
Jun 16

7 breathing techniques that can calm the mind faster

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Here are some breathing techniques for you to calm your mind Anxiety and stress have become all too common, affecting millions of people worldwide. The high rise of anxiety and depression has left many searching for natural ways to find solace and calm their minds. While there’s no one-size-fits-all solution, one powerful tool that’s gaining recognition for its effectiveness in combating these issues is the art of mindful breathing. Here are 7 breathing techniques that can help calm your mind faster and provide you with a sense of peace.   ​Oxygenation of the brain Deep, controlled breathing ensures that your brain receives an adequate supply of oxygen, which is essential for maintaining cognitive function and emotional regulation. When you take slow, deliberate breaths, you increase oxygen flow to the brain, enhancing its overall performance and clarity. Well-oxygenated brain cells function more efficiently, allowing you to think more clearly and rationally, which can reduce feelings of anxiety and stress. By ensuring your brain is well-nourished with oxygen, you are not only calming your mind but also fostering a healthier mental state. The simple act of mindful breathing can make a significant difference in your daily life, helping you with the challenges […]
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