Apr 15

5 Daily Habits To Help Reverse Muscle Loss After 50

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After you hit 50, the rate of natural muscle loss begins to speed up, largely due to hormonal shifts. This decline is typically made worse by inadequate protein consumption and reduced physical activity levels, says Leon Veal, a level three personal trainer and head of nutrition and innovation at Styrkr. If left unaddressed, your metabolism, balance, and recovery can majorly suffer, making daily movement and long-term wellness more challenging to maintain. That said, there are certain daily habits that help reverse muscle loss after 50, and we’re here to share them.   1. Incorporate Protein Into Each Meal Make it your mission to add protein-packed foods—like eggs, Greek yogurt, cottage cheese, beans, fish, and chicken—to your meals. “Around 15 to 30 grams [of protein per meal] is a good target,” explains Mackenzie Burgess, RDN, nutrition partner at Butcher’s Bone Broth. “Collagen, [a protein found in bone broth and supplements], can also be important for aging adults, as we start to gradually lose collagen in early adulthood, and women can even lose as much as 30% of their skin’s collagen in the five years following menopause … Collagen may offer added support for skin elasticity and joint health. I always recommend […]
Apr 12

How To Improve Your Memory and Keep It Sharp

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Habits that support quality sleep, regular exercise, balanced nutrition and stress management can all help Memory changes can be a normal part of aging. But your everyday habits can help you stay sharp over time. “When it comes to memory and brain health in general, it’s most helpful to be proactive,” says neuropsychiatrist Drew Cumming, MD. Dr. Cumming shares practical tips for improving memory and beyond.   13 ways to improve memory To sharpen your mind and memory, focus on healthy habits related to sleep, movement, nutrition and stress management. Dr. Cumming dives into the specifics.   1. Move your body Exercise has been shown to improve sleep and reduce stress levels, both of which are closely tied to memory. Regular physical activity also gets blood flowing to your brain, which helps reduce inflammation over time. “Exercise is key,” Dr. Cumming says. “Sleep and exercise help decrease inflammation in the body. And over the long run, inflammation contributes to difficulty remembering things and other aspects of cognition and memory.” That doesn’t mean you have to pump iron every day. Consistency is key — so any type of movement you’ll keep coming back to, including walking and yoga, can help.   […]
Apr 09

5 Japanese concepts that can help stop overthinking, make you mentally stronger

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If you are someone who overthinks, this is for you. These Japanese concepts help you live mindfully and take a practical approach to solving life’s problems and achieving your goals.   There’s something that the Japanese are certainly doing right when it comes to building mental resilience. Their philosophical worldview is reflected in concepts that help you slow down, focus on the present, and adopt a more practical approach to life’s problems. Here are 5 Japanese concepts that can help you stop overthinking and live with more awareness.   1. Ikigai: A reason for being Ikigai is one of the most popular Japanese concepts that helps you stay focused on what truly matters; it could be the people you love, what you’re good at and what brings meaning and joy to your life. It focuses on the present and stops the mind from straying in different directions.   2. Kaizen: Continuous improvement Thinking about the future may worry you, but Kaizen is a Japanese concept that implies changing for the better through small actions. It’s an important reminder to not lose sleep over things that are out of your control; instead it focuses on taking small, steady steps everyday to […]
Apr 06

A guide to getting your mind, body and skin fit for summer

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Falling into bad habits during the winter months is so easy it almost seems as if waking up late, skipping yoga and falling behind on your skincare regimen was always your routine. And while longer, warmer days are welcome when spring arrives, it also means a harsh light is thrown on your lax behaviour. Adopting a healthier attitude to mind and body means now is the time to clean up your act and prepare for the warmer months ahead. Rather than a drastic overhaul that’s bound to be abandoned when it all seems too hard, setting yourself simple goals will not only seem achievable when your 6am wake-up call sounds, but also realistic. The smallest of changes to a routine can do wonders for your frame of mind, so think of these tips as starting points for a transformation that should stay with you long after summer is over.   Fit it in For personal trainer and yogi Shona Vertue, who counts David Beckham as a client, taking steps towards a better body means avoiding reactive workouts and focusing on tracking your results so you can see that what you have committed to is working. “What exercise practice would you […]
Apr 03

Is Walking The Ultimate Exercise For Your Health? Benefits Beyond Weight Loss Listed

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Walking is often underrated, yet its myriad benefits make it one of the simplest and most effective forms of exercise available. In recent years, health and fitness trends have shifted towards simpler, more accessible forms of exercise. Among these, walking has emerged as a frontrunner. Often overlooked for more rigorous workouts, walking is increasingly being recognised as the ultimate exercise for better health. While higher-intensity exercises like running may burn calories faster, studies show that walking provides a wide range of benefits, including reducing the risk of high blood pressure, high cholesterol, and diabetes.   Benefits of walking for overall health 1. Cardiovascular health Walking is a highly effective aerobic exercise that can greatly benefit heart health. Regular brisk walks can help lower blood pressure, improve circulation, and reduce the risk of heart disease. Studies have shown that just 30 minutes of walking most days can significantly lower the risk of cardiovascular events. It strengthens the heart muscle, making it pump blood more efficiently, and helps maintain healthy cholesterol levels.   2. Weight management One of the most notable benefits of walking is its role in weight management. It’s a fantastic way to burn calories, which can lead to weight […]
Mar 29

7 simple stress management techniques that will help you decompress on busy days

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Anyone can try these easy, straightforward sensory strategies to deal with the stress of feeling overwhelmed Stress level struggles are real. In fact, none of us are strangers to managing stress, whether it’s thanks to an overflowing inbox, looming deadlines or a busier-than-ever social schedule. Whatever the cause, stress (particularly work-related stress), is a pervasive and persistent issue. Although it can feel overwhelming and impossible to navigate when you’re in the thick of it, we can all adopt these stress management techniques to help mitigate the effect of a rising stress level.   Soothe with scent Fragrance doesn’t only have the ability to evoke memories, it can also act as an instant anxiety buster, helping to jolt you out of a high-stress state and into a calmer, more relaxed frame of mind. When we inhale scent particles, they travel through the nose to the limbic system, the area of the brain responsible for memory, mood and emotions. Think of a relaxing essential oil and you’ll probably think of lavender, but studies have shown that ylang-ylang has powerful anti-stress properties. This is thanks to its high concentration of linalool, a compound with sedative effects that can help to soothe an overactive […]
Mar 26

Matcha vs Coffee: Which One Has More Caffeine And What It Does To Your Body

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Coffee typically contains more caffeine per cup than matcha, providing a quicker energy boost. When it comes to a daily energy boost, both matcha and coffee are popular choices. But if you are wondering which one has more caffeine and how each affects your body, the answer is not as straightforward as it seems. Both beverages contain caffeine, but they differ in how much they provide and how your body responds to them. According to the U.S. Department of Agriculture, an eight-ounce serving of brewed coffee contain an average caffeine around 100 milligrams, with stronger brews often exceeding that. The USDA does not provide standardised nutritional data for matcha, but a 2020 review in the journal Molecules reported that matcha powder contains between 19 and 44 milligrams of caffeine per gram. Since one teaspoon of matcha powder is typically used per serving, that translates to roughly 38 to 88 milligrams of caffeine in a single cup.   Which Has More Caffeine? On average, a cup of Coffee contains more caffeine per serving than Matcha. A standard cup of coffee may contain around 80 to 100 mg of caffeine, while a serving of matcha typically provides 30 to 70 mg, depending […]
Mar 25

Tired of Snoring? Try THESE simple tips for a peaceful sleep

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Snoring can occur regardless of your sleep position. Sleeping on your back or stomach may restrict airflow, leading to vibrations in the throat that cause snoring during the night. Many people suffer from snoring. This snoring not only bothers them but also those next to them. They can’t sleep peacefully. Not being able to sleep peacefully can lead to many health problems. However, by making some lifestyle changes, you can get rid of this problem. Let’s find out how… Sleeping in any position can cause snoring. Many people sleep on their back or stomach. This can cause snoring. Instead, if you turn to one side and sleep, the chances of snoring are reduced. You should sleep on your right or left side. Being overweight or having a lot of belly fat can also cause snoring. Overweight people are more likely to accumulate fat in their airways. This prevents air from flowing in and out properly and increases the problem of snoring. So, first you need to lose excess weight. If you maintain a healthy weight, snoring is likely to decrease. Many people drink alcohol and smoke at night. These can also cause snoring. So.. you should stop taking these before […]
Mar 24

9 tips to wake up early and feel refreshed every day

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Want to become a morning person but can’t stop hitting snooze? You’re not alone. Waking up early can feel impossible without the right habits in place. These 9 proven tips to wake up early will help reset your circadian rhythm, improve sleep quality, and boost your morning energy levels. From building a calming bedtime routine to getting sunlight first thing in the morning, these science-backed strategies make early rising achievable and even enjoyable. Whether you’re aiming for better productivity, fitness, or a calmer lifestyle, these early wake-up tips are the key to owning your day, starting with your morning with more energy, focus, motivation, and time for what matters most.   9 easy tips to wake up early   Stick to a sleep schedule Go to bed and wake up at the same time daily, including weekends. A consistent schedule helps your body develop a natural rhythm, making it easier to wake up early without feeling groggy or needing an alarm. It’s one of the most effective tips to wake up early consistently.   Build a bedtime routine Wind down with calming activities like reading or meditation to signal your body it’s time to sleep. Avoid screens at least 30 […]
Mar 19

7 smart time management tricks for busy professionals

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Discover seven smart time management tricks that help busy professionals boost productivity, reduce overwhelm, and stay focused daily. Most busy professionals do not struggle because they lack ambition. They struggle because they lack breathing space. Calendars are packed. Notifications never stop. Meetings overlap. Deadlines compete. And by the end of the day, there is a frustrating feeling of having worked nonstop without making meaningful progress. The truth is, time management is rarely about managing time. It is about managing attention, energy, and priorities. Every professional gets the same 24 hours. Yet some people consistently produce high-quality results while others remain trapped in reactive cycles. The difference is not intelligence. It is structure. When your day is driven by urgency instead of intention, even 12-hour workdays feel insufficient. But when your systems are aligned with clarity, even limited hours can generate powerful outcomes. Highly successful leaders understand this deeply. Elon Musk is known for breaking his day into tightly structured time blocks. Indra Nooyi has spoken about disciplined scheduling and prioritization to handle intense executive demands. While their industries differ, their approach shares a principle: productivity is engineered, not improvised. Smart time management is not about squeezing more tasks into your […]
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