Mar 13

Follow These Personal Trainer-Approved Tips for the Ultimate Post-Workout Recovery

by admin in Healthy Living, Workouts 0 comments
A personal trainer recommends these recovery strategies to keep your body and mind in peak condition.   As someone who has treated working out as part of my daily routine, I’ve come to find out that recovery is just as important as the workout itself. No matter the workout you do, whether its strength training, high-intensity interval workouts or getting some miles in on the treadmill, how you recover can impact your performance, prevent future injuries and support overall well-being. To break down the best recovery practices, I spoke with Louis Chandler, a certified personal trainer and head trainer at Alo Wellness Club. He shares expert insights on how to properly fuel your body and avoid common recovery mistakes.   Why prioritizing recovery matters Effective recovery isn’t just about feeling less soreness or muscle pain. It’s about helping your body adapt, grow and perform at its best, says Chandler. Neglecting recovery can lead to overtraining, decreased performance and even injury. Post-workout recovery helps rebuild muscle, restore energy levels and reduce inflammation. Good post-workout practices can include: Proper nutrition and hydration to replenish glycogen (the main storage form of glucose in the human body) and support muscle repair Rest and sleep […]
Mar 10

10 Nutrition Experts Share Their Top Tips for Staying Healthy This Winter

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Listen to the pros!   Winter is officially here, and with the chilly season comes the highs of festivities and celebrations…and the lows of dreaded cold and flu season. Both of these scenarios can be tricky to navigate nutritionally for a variety of reasons—plus the fact that nutrition needs can be altered in the winter for those living in the northern part of the country. But tracking down reputable, approachable, and beneficial winter nutrition information for a large audience is a tall order. So, we’ve done the heavy lifting for you by asking 10 registered dietitians to share their top winter nutrition tips to help you feel your best this winter for your most impressive winter arc yet!   Embrace Foods Rich in Immune-Boosting Nutrients When it comes to her number one winter nutrition tip, Lena Bakovic, MS, RDN, CNSC, registered dietitian at Top Nutrition Coaching, recommends focusing on immune health. “Nutrients such as zinc and vitamin C can help to boost the immune system,” she says, “Vitamin C is found in citrus fruits, berries, kiwi, broccoli, and tomatoes, while zinc is found in foods such as legumes, whole grains, many seafoods, and poultry.”   Try New Whole Grains The […]
Mar 07

Preventing hypertension: Tips to maintain healthy lifestyle, reduce high BP risk

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Many people don’t know they have hypertension as most heart patients are asymptomatic. Check tips to maintain healthy lifestyle, reduce high blood pressure risk Hypertension is high blood pressure and blood pressure is the measurement of the blood where it passes through the arteries, so when it is elevated, we call it hypertension but many people don’t know they have hypertension as most of the patients are asymptomatic hence, they recognise the onset of hypertension when they feel complications like stroke, heart attack or kidney failure. Hypertension is the most common non-communicable lifestyle disease worldwide and is a significant risk factor for cardiovascular morbidity and mortality, impacting the economic well-being of nations and families hence, urgent action is needed to address hypertension through effective healthcare policies since this condition is associated with vascular and organ damage, often linked to chronic kidney disease, diabetes and obesity, which further increase the risk of cardiovascular disease. Dr Rajsekhar Varma, Senior Consultant Cardiologist at Aster Medcity in Kochi, revealed, “Nearly 90 to 95 percent of the patients don’t show any specific cause for hypertension. If blood pressure remains consistently high even after multiple examinations, non-pharmacological treatment, which means treatment without medication, is initially recommended. […]
Mar 04

What Science Says About the Eating Habits That Actually Slow Aging

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Research proves there’s a strong connection between your diet and aging. Here’s what you need to know.   Conversations about “staying young” and “slowing the aging process” see to be everywhere, and all this talk can become overwhelming—especially when you’re trying to decipher what is true and what isn’t. For example, most of us have probably heard by now that what you eat can impact the way you age, but what exactly does this mean for us, and aside from all the mixed advice we are constantly hearing, what does the science actually have to say about eating habits that can slow aging? According to the Mayo Clinic, aging can impact your heart health, your bones and muscles, your cognitive health, your ability to lose weight, and many other areas of health. The Office of Disease Prevention and Health Promotion also emphasizes that aging brings on a greater risk for chronic disease. This may all sound very ominous, but fortunately, they add that sticking to healthy eating habits—along with regular exercise—can help you reduce these risks and pursue a healthy aging process. Read on to get a clearer idea of what research has to say about the specific nutrition habits […]
Mar 01

Bone health tips: Expert-approved strategies to slow down natural decline after 50

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How to keep your bones strong: Your bones naturally lose density and become more susceptible to fractures as you age. Proper nutrition, exercise, and lifestyle changes become essential to slow down this natural decline and maintain strong, healthy bones. As you age, your bones naturally lose density, a process known as osteopenia, which eventually leads to osteoporosis if not managed properly. This decline in bone mass makes bones weaker and more susceptible to fractures. By the time you reach the age of 50, your bone health begins to deteriorate more significantly, as the body’s ability to regenerate bone tissue slows down. For women, the decrease in estrogen after menopause accelerates this process, while men also experience gradual bone loss as they age. This makes it increasingly important to focus on bone health at this stage, as the risk of fractures, especially in the spine, hips, and wrists, becomes higher. The symptoms of weakening bones often appear gradually, with common signs including back pain, frequent fractures, a decrease in height, and a stooped posture. These may indicate osteoporosis, which typically develops without noticeable symptoms until a bone breaks. Causes of bone loss include aging, hormonal changes, insufficient calcium and vitamin D […]
Feb 28

10 Types of Exercise That Can Help You Live Longer

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From walking to pickleball to yoga, here’s what science says about what makes a difference in longevity   There’s no doubt: Moving your body can help you live longer. If you move as much as experts suggest – the equivalent of at least 150 minutes of brisk walking or 75 minutes of running each week — you cut your risk of early death by about a third, according to the 2018 Physical Activity Guidelines for Americans. That level of moderate to vigorous activity, the kind that gets your heart pumping faster, has “a dramatic effect on longevity,” says William Kraus, M.D., a professor of medicine at Duke University who helped create the guidelines. “People live longer, they have less disease of all types.” That includes heart disease, cancer, diabetes, and cognitive decline, he says. But what if you like a little variety? Can your weekly pickleball game count? How about some weight lifting, tai chi, dancing, or even a round of golf? While some forms of exercise are more directly linked with life extension than others, mixing it up is probably a good idea, researchers say. “Ideally, you’re not just doing one thing,” says James O’Keefe, director of preventive cardiology […]
Feb 25

10 Things to Do Every Day to Help You Live to 100, According to Experts

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These small tweaks can add up to big longevity benefits. In the United States, the life expectancy is just over 79 years. But how can you make those healthy, happy years? Dan Buettner, founder of the Blue Zones philosophy and research, has a few tips. In fact, Buettner, a National Geographic fellow and explorer as well as an Emmy Award-winning journalist and producer, has written five best-selling books on the topic. The Blue Zones idea is less about research and more about a dynamic lifestyle. It is based on Buettner’s findings after visiting the five Blue Zones across the world—which are regions with the highest concentration of residents who reach their 100th birthdays. His work touches on everything from what’s on your plate to how you socialize and environmental factors that might impact your lifestyle. While some ideas might seem big and abstract, Buettner breaks down several small, actionable steps you can take every day in his book The Blue Zones Solution: Eating and Living Like the World’s Healthiest People.   10 Things to Do Every Day to Help You Live to 100, According to Experts There are several different ways to be healthy, and the Blue Zones are a […]
Feb 24

6 Sneaky Reasons You’re Not Losing Weight

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Asking Yourself, “Why am I not losing weight?” These factors could be to blame. Food journal? Check. Regular workouts? Double check. Enough fiber to keep me regular? You know it. I followed all the popular tips when I recently set a weight-loss goal, but I wasn’t making progress as the weeks passed. And according to experts, many people experience the same frustrating scenario despite their best efforts. Determined to make a breakthrough finally, I combed through research and grilled diet experts to pinpoint little-known reasons why my efforts haven’t resulted in weight loss. Here’s what I learned.   Why Am I Not Losing Weight? Keep in mind that before beginning any weight-loss efforts, it’s important to check in with a medical professional who can help you figure out whether weight loss is a healthy goal for you. If you’ve set out to lose weight at their recommendation but aren’t seeing progress, these factors may be to blame.   Not Drinking Enough Water Most people know how important H2O is when you’re trying to lose weight. It helps to suppress appetite, so you’re less likely to overeat. But that’s not all: When you’re dehydrated, your kidneys can’t function properly, so the […]
Feb 22

15 Ways Exercising Can Make You Look Younger

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You cannot change your chronological age, but exercising can help you feel and look younger. Some of the benefits of regular exercise include strengthening muscles and maintaining body weight. Exercise also helps you feel more confident and boosts your mood. The powers of a regular fitness routine are impressive. Moderate physical activity can improve your mental, physical, and emotional well-being.   1. Slows Cell Aging Exercise does not just make you feel younger. Regular physical activity may decrease the aging process in your chromosomes. Telomeres, or the caps at the end of your chromosomes that control aging, become shorter as you age. Longer telomeres are associated with longevity. Some evidence suggests a link between regular exercise and the lengthening of the telomeres. Exercise can slow your biological clock. “Though exercise won’t guarantee you a long life, it can greatly improve your odds,” Frank Frisch, PhD, director of kinesiology at Chapman University, told Health.   2. Gives You More Energy A workout is like nature’s energy drink. It fires up your brain and body, so you feel more alert and alive. “Exercise puts your body in a state of arousal, which translates into more vitality and a greater sense of well-being. […]
Feb 21

11 Fermented Foods That Will Benefit Your Gut—and Your Overall Health

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Boost your gut health with the power of probiotics. Put simply, fermentation is the process of transforming food by live bacteria, yeasts, or other microorganisms. It’s a natural phenomenon that humans have been using for culinary benefits for centuries, and fermented foods play key roles in diets all over the world. Whether it’s kimchi in Korea, Kefir in the Middle East, or sauerkraut in Germany, people across the globe have long recognized both the deliciousness and nutritional benefits of fermenting both foods and drinks. Fermentation is also used to produce some of our most beloved and well-known foods, including alcohol, yogurt, and sourdough bread. In the past 15 years or so, fermented foods of all types have begun to gain popularity in the U.S. for these same reasons, and they’re particularly notable for their advantageous role in supporting a healthy gut microbiome. If you haven’t yet, it’s time to tap into the ancient wisdom of fermentation.   Best Fermented Foods for a Healthier Gut There are a lot of fermented foods out there, so where do you start? Below is a list of healthy fermented foods that are commonly found in grocery or health food stores and support a healthy […]
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