How Does Exercise Improve Mental Health?

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How Does Exercise Improve Mental Health?

 

Fascinated by the mental health advantages of exercise? Or how exercise can reduce anxiety or depression? Exercise releases chemical substances such as endorphins and serotonin which improve your mood. Studies show that it can reduce feelings of depression or isolation and help in the recovery of other mental health problems.

 

But what is good mental health? Good mental health is a state of wellbeing where an individual realises their own potential, is able to maintain relationships and has control of all of their emotions and actions. The sense of having a purpose, goals and adding value to each of these things are all signs of good mental health.

Article Summary: In this informative article, you will learn about how exercise can improve mental health.

 

How Does Exercise Improves Mental Health?

Below are five ways through which exercise or physical activity improves mental health:

 

  1. Being A Mood Booster;
  2. Decreasing Stress;
  3. Increasing Self-Esteem And Self-Confidence;
  4. Improving Sleep;
  5. Forming New Brain Cells.

 

  1. Being A Mood Booster

Exercise is a mood booster that reduces both depression and anxiety symptoms. Physical activity increases endorphin levels, the powerful “feel good” chemical that produces a feeling of joy and euphoria in the body. That’s the reason why some people like to perform exercise when they feel stressed.

  1. Decreasing Stress

Physical activity, such as exercise, stimulates the sympathetic nervous system’s function that increases the overall capacity of the body to respond to stress. As mentioned above, exercise produces endorphins (natural painkillers of the body) that reduce stress naturally. Exercise also improves our sleep, which consequently reduces stress. Meditation, massage therapy, deep breathing and acupuncture are other forms of physical activity with similar benefits.

  1. Increasing Self-Esteem And Self-Confidence

Doing physical activities will cumulatively lead to a whopping increase of self-esteem — and self-confidence along with it! Weight loss or body toning from these activities may allow you to get better-fitting clothes, a slimmer physique or the opportunity to climb a hill without getting winded. Being able to strengthen the body as well as the mind is one of the many advantages of physical exercise.

A useful way to approach exercise is to set goals. When someone performs exercise they will have an underlying end goal; it may be to lose weight, be more active, reduce stress or any other fitness goal. Completing the goal leads to a feeling of accomplishment and leads to a confidence boost. Studies show that a physically fit person is more confident than someone who has not achieved their desired fitness level.

  1. Improving Sleep

If you have trouble having a good night’s sleep, then exercise can help. Physical activity raises the body’s temperature and can have relaxing effects on the mind, resulting in better sleep.

  1. Forming New Brain Cells

Studies show that aerobic exercise helps generate new brain cells — a process called neurogenesis — and improves overall brain efficiency. It also prevents memory loss and cognitive impairment by reinforcing the hippocampus (the brain’s portion responsible for memory and learning). Moreover, exercise pumps blood to the brain so you can think more clearly. It is then clear to see that moderate physical activity is beneficial for us all.

 

Bottom Line

After reading the above article, you should be able to conclude that exercise has many benefits, and we can use it to have better physical and mental health. Health specialists recommend 30 minutes of moderate physical activity four times a week. Some suggest that walking is best among all exercises as it is suitable for all age groups. However, you can choose other workouts that work better for your needs and interests. It may take some time to find the right exercise for you, but it will be worth it for your mental health once you do!

Exercising As a Stress-Coping Mechanism

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Are physical activities relaxing? Can they relieve mental stress? Yes! You read it right.

 

Our bodies are designed to move around and stay fit. An integrative physician once said “The human body is not supposed to sit all day long”. He is absolutely right because sedentary lifestyles can lead to obesity as well as mental stress. Stress is the most common risk factor for various health complications such as heart disease, digestive impairment and many more! We need to learn how to deal with stress in order to promote our physical and mental health. It is important to pursue activities that promote cooperation between mind and body and will help achieve whole body health.

Article Summary: In this article, you will learn how exercise can reduce stress. You will also learn a few physical activities that are beneficial in managing stress.

Here are some activities that can help relieve stress:

  1. Breathing Exercise;
  2. Yoga;
  3. Walking;
  4. Dancing;
  5. Gardening.

 

  1. Breathing Exercise

Breathing exercises are popular among doctors, psychologists and other health professionals because of their tremendous effects on our bodies.

 

Here’s how an exemplar deep breathing exercises works:

  1. Sit or lie in a comfortable position. You can lie on the bed or couch, or use the floor. Use a pillow under your knees and head;
  2. Slowly and gently breathe in through your nose;
  3. Let the belly fill in with air;
  4. Keep your breath in for a moment;
  5. Exhale slowly while thinking, “relax”;
  6. Place your hand on your belly and feel it rise while you breathe in again;
  7. Repeat the entire process five to ten times, focusing on deep and slow respiration;
  8. You can also play background soothing music.

 

Do you think this is something you can do? A great thing about deep breathing is that you can do it anywhere. Learn the routine beforehand and use it when needed. Try repeating the exercise four to six times a week.

  1. Yoga

Yes! Yoga can also reduce stress. Yoga postures are a form of stretching and strength training that make you flexible and resilient. It further helps relieve physical tension. Studies show that yoga decreases high blood pressure. You can use deep breathing during yoga to trigger the body’s relaxation response. However you do it, yoga’s most significant benefit is mental relaxation and stress reduction. It enhances focus, something which is key to stress or pain management.

 

How to do it?

Take any yoga classes that appeal to all age groups according to their fitness goals. You can join yoga classes in gyms, community centres or yoga studios.

You can also perform yoga at home. Search for “beginner yoga routines” on the internet and find a video that suits. Download it onto your computer and play it whenever you want to practice. You will memorise it within a week and you can then perform it without having to refer back to the video.

Note: Yoga that primarily focuses on stress reduction is Hatha. You can also go for other yoga forms such as Bikram, power, ashtanga, and vinyasa.

 

  1. Walking

Walking is one of the most comfortable exercises that doesn’t require any learning or special equipment. A regular walk can reduce many stress-related issues, including high blood pressure, headaches, cardiovascular diseases, obesity, type 2 diabetes and elevated cholesterol.

People with daily walking routines often show less stress and improved self-confidence due to taking an active role in their lives.

 

Some other benefits of walking include:

  • It releases tension from muscles;
  • It relaxes the nervous system;
  • It deepens breathing;
  • It helps in weight loss that can lead to a better health;
  • It enhances mood;
  • It reduces the risk of stroke and heart diseases;
  • It improves balance and strengthens bones;
  • It improves sleep;
  • It supports joints.

 

How to do it:

  • If you are just getting started, plan to do up to three 10-minutes walks per week;
  • After three weeks, increase the duration and frequency of the walks;
  • For stress management, it is recommended that you walk for 30 minutes each day.

 

  1. Dancing

Did you know that dancing can also reduce stress? Dancing has many physical, emotional, and mental benefits. It’s a fantastic exercise that improves agility because it raises your heart rate.

Studies show that people who practice dance twice a week are less likely to develop dementia, possibly because learning new moves stimulates the brain. Moreover, dancing fosters a connection and sense of involvement with other people, which reduces stress and boosts happiness.

How to do it?

Just like yoga, you can take a dance class and learn from a professional or group of enthusiasts. You can also benefit from internet resources and search for free online courses that will teach you dance at home. Either way, if you feel like this stress management technique is right for you, do not waste any more time and just do it!

Note: Older people can also practice easy dance steps and still benefit from reduced stress and feelings of “freshness”.

 

  1. Gardening

Gardening is a low-impact stress-relieving workout, but it is useful. It has the stress-busting benefit of connecting you with the Earth. Connection with soil refreshes your spirit naturally. A study showed that gardening is more effective at reducing stress symptoms than reading a book. Another research showed that working in a garden for 30 minutes results in a better mood and increased self-esteem.

Some people consider plants as their kids. They give them water and wait for them to grow. This process is natural and can relax our mind as well as providing a sense of accomplishment. The aroma from flowers can also enhance mood and results in a low level of stress.

How to do it?

You can start with small steps. One or two herb plants growing on a sunny windowsill may be a good starting point to connect you to nature.

If you are more ambitious, start gardening more often and reap its excellent mental health benefits.

 

Bottom Line

Use one or a combination of the techniques mentioned above to manage your stress. Remember that your mental health is more important than any other thing, so take good care of yourself.

How Can A Balanced Diet Keep One Feeling “Younger”?

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Do you want to appear younger and healthier? Ageing is a natural process, but a person can defer it by adopting a healthy diet and maintaining a healthy lifestyle. We often spend a fortune on beauty products but neglect our diet.

A person can look younger by applying makeup and donning a beautiful hairstyle. However, to keep yourself looking and feeling young and healthy, you should focus more on developing healthy eating habits. As is often said, “You are what you eat” so keep yourself healthy and you will look healthy! Some of the most important elements of a healthy diet include:

  1. Olive oil;
  2. Low-fat dairy products;
  3. Water;
  4. Green tea;
  5. Fish;
  6. Vegetables;
  7. Fruits;
  8. Nuts;
  9. Flax-seeds.

Olive Oil

Extra virgin olive oil is believed to lubricate the skin and make it plumper and younger. One should try to avoid processed oils and saturated fats. When oils are processed at high temperatures, they tend to lose their essential nutrients. These nutrients are essential to keep a person healthy. Olive oil reduces the risk of many diseases including cancer and heart attack. The anti-inflammatory properties of olive oil help in protecting the skin from UV rays.

Low-fat Dairy Products

A healthy intestine has a positive impact on a person’s appearance. Dairy products contain vitamin A and calcium which are highly beneficial for the skin. However, one must opt for low-fat dairy products to avoid gaining excessive weight. Acidophilus are a type of probiotic (“good” bacteria) present in low-fat yogurt. These bacteria are responsible for maintaining a healthy intestine and digestive system.

Water

The human body is made up of more than 60 percent of water. A person should drink at least 8 to 10 glasses of water daily. Water helps remove waste from cell membranes and, in return, it makes the skin look plumper, younger and healthier. Drinking sufficient water also prevents pimples on the skin.

Green Tea

Green tea aids in weight loss and food digestion. It is beneficial for the proper functioning of the digestive tract. Green tea curbs down the appetite hence helping to reduce weight as well. The anti-inflammatory properties protect the cell membranes and keep the skin healthy. Polyphenols are antioxidants present in green tea that fight heart diseases and diabetes.

Fish

Fish, especially salmon, is believed to be a great source of fatty acids. Research indicates that fatty acids are essential for healthy cell membranes. Good quality cells can retain water in them and, as a result, the skin looks younger and fresher.

Vegetables

A person should consume at least three to five servings of vegetables daily. They are low in calories and assist in maintaining a healthy weight. Carotenoids like beta carotene are present in carrots, sweet potatoes, and pumpkin. These carotenoids help in fighting the damage caused by UV rays present in sun radiation.

Fruits

Fruits rich in antioxidants are believed to have a clear impact on a person’s skin. Fruits belonging to the ‘berries’ group like strawberries, blueberries, and blackberries have high antioxidant properties.

Nuts

Essential fatty acids including omega-3 and omega-6 are necessary for the proper functioning of the human body. Walnuts are rich in these fatty acids that aid in repairing the arteries and assist in keeping a healthy heart.

Flaxseeds

Lingnan and omega-3 fatty acids are present in flaxseeds. Studies indicate that women who consumed flaxseeds or flax oil for 12 weeks had plumper and fresher skin. Omega-3 fights the sun radiations leaving skin smoother and younger-looking.

Bottom Line

You can create a better-looking and younger version of yourself by following the dietary advice given in this article. Along with a healthy diet don’t forget to regularly exercise! A healthier and younger-looking version of yourself with greater confidence and self-esteem awaits…

A Guide To The Best Skincare Routine

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Good skin is not only a source of confidence, but it is also important to one’s health. There are several other benefits associated with good skin and the key to maintaining beautiful skin is a proper skincare routine. A skincare routine can be described as the activities you do in conjunction with the products you use to ensure that you have healthy skin. Dermatologists advise that there are three main steps in a skincare routine:

  1. Cleansing
  2. Treating
  3. Moisturising

 

Although these are the tree main steps of a skincare routine, it is important to consider what can be done to improve each of these stages as well as knowing what other day-to-day behaviors can influence our skin health.

Article Summary: In this article, you will learn how to maintain beautiful skin by following tried-and-tested methods developed by skin experts.

Skincare Fundamentals

Here are some methods to follow for flawless skin:

  1. Cleansing;
  2. Treating;
  3. Sun Protection;
  4. Moisturising;
  5. Healthy Eating.

Cleansing

This is the first step in any skincare routine. It may sound easy to do at face value, but there is a lot more to cleansing than people think. Cleansing removes dirt, oil and other unwanted impurities. It is important to know what type of cleanser is suitable for use. Use gentle face washes instead of harsh ones that may break your skin barrier and, in turn, cause more damage. To spot a gentle cleanser, look out for those with natural ingredients and try as much as possible to stay away from sodium lauryl sulfate that has been linked to skin rashes, scalp scruff, allergic reactions, eye irritation and even hair loss. You can also use a toner to aid the cleansing process. Toners are designed to give hydration and help remove some of the impurities. Toners are also said to prep your skin for other beauty products.

Treating

This involves using serums and creams rich in essential vitamins and other useful chemicals. In treating the skin one of the most recommended serums to use is Vitamin C. Vitamin C has the benefit of reversing the damage our skin suffers from harmful sun rays and pollution. Other facial skin serums include those that contain ingredients such as glycolic and hyaluronic acid. Face serums are known to be used for specific purposes, such as getting rid of wrinkles. There are as many serums as there are different formulas and you will find them in the form of oils, gels and light creams. Serums may be used to minimise dark spots, manage acne, exfoliate and replenish volume. This latter category includes eye cream that aims at reducing eye-bags and dark circles.

Sun Protection

Sunscreen is perhaps the most important part of one’s skincare routine. According to dermatologists, protecting one’s skin against UV rays is important to prevent premature ageing  of the skin. Do not skip sunscreen on your daily facial care routine, even if you aren’t going outside or it isn’t sunny. UV rays can still damage your skin so it is important to use sun protection creams or serums regularly to keep your skin protected.

Moisturising

Keeping your skin moisturised is the last step in a proper skincare routine. Moisturising keeps your skin hydrated and helps to strengthen the skin’s barriers. Components of moisturisers are mostly water, glycerin, petrolatum and stearic acid. For added effect, some moisturisers may include oils from coconut, jojoba and safflower. Moisturise your skin twice a day for better results.

Healthy Eating

Last but not least, let’s talk about eating healthy food. You cannot have healthy glowing skin if you do not eat healthily. Our skin is like a sponge, so whatever we eat will appear on our skin. You might have noticed that people who have oily skin have acne, especially when they eat junk food or deep-fried products. Similarly, people who eat fresh fruits, juices, and vegetables have a clearer complexion as a product of their diet. Another component of a healthy diet is water. Drink plenty of water to stay hydrated and keep your skin glowing!

Bottom Line

These are just the main steps to a good skincare routine. It is important to know your skin type before you begin setting up a routine. Most regimens should be completed twice daily: once in the morning and right before bed. It is also advisable to seek the opinion of a dermatologist before using certain products in case of any side effects.

6 Foods That Will Help You Keep A “Young” Mind

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6 Foods That Will Help You Keep A “Young” Mind

 

Are you looking for foods that will help keep your mind as sharp as when you were young? Are there even foods that can help with such a thing? Yes, there are many healthy food options that you can eat and will directly benefit your brain cells! Foods rich in compounds such as omega-3 fatty acids and antioxidants can boost your memory and overall brain health.

Article Summary: In this article, you will learn about six nutritious foods that will help keep your mind young and healthy.

From fish, to fruits and to vegetables, here is a list of six food items that, based on health studies, will help keep your mind “young”:

  • Carrots;
  • Fish;
  • Walnuts;
  • Berries;
  •  Caffeinated Drinks;
  • Spinach.
  1. Carrots
  • Carrots are one of the best food items that not only improve our eyesight but are also good for our brain health.
  • They’re rich in a compound called luteolin which reduces age-related memory disorders and brain inflammation.
  • Foods such as celery, olive oil and peppers also contain high levels of luteolin.
  1. Fish
  • Some studies have shown that fish oil supplements do not help reduce the cognitive decline in people with neurological conditions such as Alzheimer’s disease. Others have shown that fish rich in omega-3 fatty acids are excellent treatment options that can help reduce typical cognitive decline related to old age.
  • Fish rich in vitamin B12 can also aid in the protection against Alzheimer’s.
  1. Walnuts

Even the shape of a walnut resembles a little brain! This might make you think that it’s Mother Nature’s way of telling us that the primary benefit of walnuts is boosting our brain health…

… And that’s not wrong! A 2009 study in the Journal of Nutrition has shown that diets containing walnuts reduce up to 2 percent of the ageing signs in ageing rats’ brains. This includes the brain’s ability to process information and function effectively.

Another study conducted in 2010 and presented at the International Conference on Alzheimer’s Disease shows that rats with Alzheimer’s exhibited improved motor coordination, learning and memory after feeding on walnuts.

Nuts are rich in antioxidants, which some studies have shown are useful to combat damage to brain cells’ DNA resulting from free radicals in human bodies.

  1. Berries

Several studies have shown the importance of adding some vitamin-rich berries to one’s diet to boost their memory.

Berries can treat slight memory deficits, enhance learning and recall abilities. They also help reduce anxiety and depression symptoms.

  1. Caffeinated Drinks

Tea and coffee serve a lot of purposes other than keeping you awake while you fight through the mid-morning slump. Some studies have shown that caffeinated drinks also help boost cognitive function and prevent Alzheimer’s disease.

Tea also serves protective purposes on the brain. If you are a tea drinker, you can usually do better on memory and information processing tests compared to non-tea consumers.

  1. Spinach

It is likely that your mom fed you with spinach as a child and still urges you to add them to your diet every day. Spinach contains mind-boosting supplements that can keep your mind “young”, even as you age. These green leafy vegetables are high in vitamins C and E which are vital in improving and maintaining your cognitive abilities.

Conclusion

These food items are great for keeping your mind fresh and young. Always include them in your diet and never let a day go by without eating foods rich in omega-3 and vitamins C and E. If you hadn’t realised how important your diet is until now, it’s still not too late to start including some or all of these suggestions in your daily routine!

The Effects Of Poor Posture On The Musculoskeletal System

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The Effects Of Poor Posture On The Musculoskeletal System

Do you slouch, slump, or hunch when sitting or standing? Have you ever wondered why there is so much emphasis on a good posture? Do you think it relates only to physical appearance or do you think it has actual health benefits? Maintaining a good posture has always been advised by parents and teachers at schools since our early days, but we have failed to analyse its benefits.

Article Summary: Posture relates to the orientation of the spinal cord when we are sitting, lying down, or standing. In this article, you will understand the effects of an improper posture as well as the techniques to correct it.

When your posture is misaligned the resulting consequences include:

  1. Putting excessive pressure and stress on the connective tissues surrounding the joints;
  2. Hindering growth by putting pressure on the spinal cord and the nerves emerging from it;
  3. Making a person appear shorter in height due to slouching;
  4. Development of a hunchback that often leads to health issues as well as loss of self-confidence;
  5. Increased risk of osteoarthritis due to the wear down of connective tissues that results in the bones of the joints rubbing together and becoming painful;
  6. Disruption of normal organ function due to continuous slouching;

Now, the question arises: how can we prevent an improper posture? Here are a few tips that may be beneficial to you:

  • Change your sitting and standing posture;
  • Shed extra pounds;
  • Ditch wearing high heels daily;
  • Invest in a good quality mattress and pillow;
  • Exercise regularly.

Change your sitting and standing posture:

If you have an office job and are working long hours, you should invest in a good quality table and chair. You should also make sure your back is resting against the chair when you are sitting. You can do this by putting a cushion or rolled-up cloth behind you. Your knees should be at the same level as your hips and feet should be flat on the floor.

Shed extra pounds:

Bulging belly and extra body weight can put excess pressure on the back and pelvis. It also weakens the body joints and bones. Calculate your Body Mass Index (BMI) and try to stay in the recommended range for your age and height by devising a workout and diet plan.

Ditch wearing high heels daily:

Let your spine, knees, and sole of your feet rest by wearing heels only occasionally. High heels look smarter, but they tend to misalign the spinal cord and place excess pressure on the knees. The soles of your feet are also hurt by wearing heels for too many hours.

Invest in a good quality mattress and pillow

Choose the right mattress that is not too soft nor too hard. Always put a pillow under your head while you are sleeping. Try to sleep on your sides instead of sleeping on your back or stomach.

Exercise regularly

Keep yourself healthy by exercising on a regular basis. Go for a walk or jogging at least three to five times a week. Indulge in healthy activities on a regular basis so that you can have strong muscles that support your spine and indeed your whole body.

Bottom Line:

Always remember to take care of your posture because the consequences of a poor one are beyond looks and appearance. A proper posture supports and balances the body. As a result, you will have more strength and the chances of osteoarthritis and joint pain will also decrease.

11 Tips To Deal With Chronic Back Pain

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11 Tips To Deal With Chronic Back Pain

 

Dealing with back pain has been difficult for years, especially when the pain is chronic. While people have tried all sorts of techniques to cope with this challenging condition, a high percentage of sufferers give up on attempting treatment. This is particularly the case for those whose symptoms have lasted more than three months. Chronic pain comes and goes and when you think that you’re good to go on with your healthy life, it strikes again! Some believe to the only way to permanently solve this issue is surgery but how true is this claim? Read on to find other alternatives to manage chronic back pain!

Article Summary: This article introduces some effective tips for dealing with chronic back pain. After reading this article, you can reinstate your smile for good!

11 Tips To Deal With Chronic Back Pain

Here are 11 tips to manage chronic back pain:

  1. Focus On Breathing Or Meditation;
  2. Try To Reduce Stress;
  3. Body Exercise Works As A Natural Endorphin;
  1. Reduce Alcohol Intake;
  2. Avoid Smoking;
  3. Join A Support Group;
  4. Keep Track Of Your Pain;
  5. Massage Is Great For Chronic Back Pain Relief;
  6. Don’t Focus On Pain – Concentrate On What Gives You Joy;
  7. Eat A Well-Balanced Diet;
  8. Biofeedback Therapy Reduces Back Pain.

Focus On Breathing Or Meditation

You need to relax. Meditation and deep breathing are excellent techniques that will help you achieve proper relaxation. They help reduce tension and muscle tightness, thus easing back pain.

Try To Reduce Stress

Keep off negative feelings such as stress, anger, anxiety, and depression to decrease your body’s sensitivity to back pain. Learning to manage stress will put you on the right path to find some relief from chronic back pain. Some of the proven methods of reducing stress are:

  • Listening to music*;
  • Remembering and visualising your good days;
  • Looking at a scenery;
  • Focusing on muscle relaxation.

 

*Note: Soothing music gives you a mental imagery relaxation that will make you feel calm and peaceful.

Body Exercise Works As A Natural Endorphin

Exercise helps boost your mood while blocking back pain signals. They strengthen back muscles, prevent re-injury and further back pains. Don’t forget exercise serves other crucial purposes other than weight loss!

 

Here are some other activities known to act as natural endorphins:

  • Acupuncture;
  • Meditation;
  • Aromatherapy;
  • Sex;
  • Food and drink;
  • Laughter;
  • Emotions.

 

One of these or even a combination of them might be just what you need to get rid of your back pain.

Reduce Alcohol Intake

Chronic back pain has serious effects on sleep and general wellbeing. If you’re seeking comfort in alcohol it will only make the situation worse. If you are suffering from chronic back pain, reducing alcohol intake or avoiding it altogether will serve you best in improving your quality of your life.

Avoid Smoking

Smoking has no health benefits and can deteriorate the good health that you’ve tried so hard to safeguard. Research has shown that smoking worsens painful circulation issues and increases the risk of cancer and heart diseases.

Join A Support Group For People Living With Chronic Back Pain

Thousands of people suffer from chronic back pain but experiencing this condition alone can be tormenting. Talking to people with first-hand experience of how it feels to have chronic back pain can be very beneficial. By joining a local support group, you will socialise with others whilst gaining wisdom on how to deal with the condition. These groups are often led by mental health professionals who will educate you on how to eliminate negative thoughts which could make the pain even worse.

Keep Track Of Your Pain

Your doctor cannot treat you effectively without knowing the progress of your pain. They need to see how you’ve progressed between visits. To enhance your treatment, keep a journal or log of your daily “back pain score.” Draw a scale of 1-10 and mark the level of your pain every evening. Carry this journal to the clinic every time you visit.

Massage Is Great For Chronic Back Pain Relief

People dealing with all sorts of chronic pain such as neck pain and back pain often turn to massage therapists to relieve tension and reduce stress. Give this a go and see if it works for you!

Don’t Focus On Pain – Concentrate On What Gives You Joy

Focusing on back pains often deteriorates the condition instead of making it better. Engage in activities that keep you busy instead of thinking about your pain. Although this doesn’t directly avoid discomfort, it helps you take control of your life.

Eat A Well-Balanced Diet

A healthy diet is crucial in improving not only chronic back pain but it also helps control blood sugar levels, managing your digestive health, reducing weight, and lowering risks of heart disease. Try adding these items to your diet to help manage your chronic back pain:

  • Low-sodium foods;
  • Low-fat foods such as fresh fruits and veggies;
  • Cooked dried peas and beans;
  • Low-fat cheese;
  • Yogurt;
  • Milk;
  • Whole-grain cereals;
  • Bone broth.

 

Biofeedback Therapy Reduces Back Pains

Biofeedback therapy may help you control body functions to decrease migraine and tension back pain. This may sound overcomplicated, but it’s actually quite easy to learn, apply it to your routine and make it work.

Bottom Line

Are you struggling with chronic back pain? These tips have worked on many people and are supported by research so you don’t need definitive or long-term procedures to make life enjoyable again!

Can We Do Spot-Reduction?

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Can We Do Spot-Reduction?

Are you dreaming of achieving a well-defined body shape? Do you want to lose weight from specific parts of the body? Losing weight is a taxing and challenging task – it requires a lot of physical effort, along with maintaining self-discipline, changing your lifestyle and opting for healthy diet plans.

People generally want to lose weight from certain areas of their body, for example, belly, armpits, arms, thighs, etc. Most of these people want to tone down their belly fat and look for quick fixes. Few people also look for surgery to reduce certain fatty areas.

What is spot reduction?

In recent times, a new phenomenon has been coined known as ‘spot reduction.’ It is also sometimes called ‘targeted weight loss’ and is a relatively new idea. The phenomenon involves working out in specific ways to eliminate fats from a specific portion of the body. Is this possible?

One famous example of this type of exercises is crunches. Some trainers suggest that a person can lose midsection body weight by doing a specific set of crunches. Many research studies have been conducted on spot-reduction, but none have not found substantial evidence supporting it.

Spot Reduction: Myth or Reality?

With the exception of liposuction and other surgeries for targeted weight loss, spot reduction is a myth. Very few studies have supported it and the ones that do tend to fail to consider the fact that every person has a different body. Weight can only be lost if the calories burnt are greater than calorie intake. You cannot target a specific area and lose fats within that particular section. When a body burns fat, it does not choose the muscles and fats to be burnt first. The whole body loses weight at the same pace.

Why is spot reduction impossible?

Working out increases the body’s metabolism and burns fat. A person generally gains mass on the stomach initially and when embarking on a weight loss journey, they tend to lose most weight from that same spot but also the rest of their body. This does not support the spot reduction theory.

Why was there a hype of spot reduction?

Spot reduction is a mere hype promoted by a few advertisers. Many trainers devised programs for spot reduction techniques and advertised weight loss pills. All of these were mainly money-making businesses, and they had no evidence supporting their proposed outcomes. These weight loss supplements might also be detrimental to vital organs of the human body. Other advertisers promoted a cream that could speed up the process of losing weight in certain areas. These claims have also been widely dismissed in recent studies.

The following are promising and practical ways to lose weight:

  • opt for a healthy lifestyle;
  • exercise regularly;
  • have a healthy diet;
  • incorporate strength training in your routine;
  • perform cardio exercises;
  • stay hydrated;
  • avoid zero calories;
  • reduce stress;
  • maintain a weight journal.

There are no shortcuts or easy ways out when trying to lose weight. Always remember you must put in genuine and consistent efforts if you want to achieve your dream body.

The Ten Best Exercises To Bring Out Those Abs

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The Ten Best Exercises To Bring Out Those Abs

 

Many people all over the world are currently struggling to lose belly fat. In fact, some of them have been trying it for decades and their efforts have been unsuccessful. Big bellies not only increase your body mass but also make it harder for you to get in shape. Have you ever imagined attending a friend’s birthday party where everyone is slim except you? Even when everyone is just enjoying the fun, you may be tempted to think that they’re laughing at your round belly. Even worse, you may go to the extent of getting a perfect training program that helps you drastically shed those extra pounds, only to see your friend bringing you a tempting cupcake or chocolate.

Article Summary: This article provides you with a list of 10 perfect exercises that will help shape your abs and help regain your long-lost smile. These exercises don’t require any special equipment, and you don’t have to practice them for years. Additionally, some take about 5 minutes to complete. Try these exercises and watch the magic:

  • Mountain climbing;
  • Medicine ball slam;
  • Burpee;
  • Walk or run;
  • Standing belly press;
  • Bicycle abdominal exercises;
  • Jumping jacks;
  • Crab toe touches;
  • Plank;
  • Leg lifts.

NOTE: For you to be able to lose weight and fat from the belly, you need to be in caloric deficit – this is done with nutrition and physical activity. You should try doing these exercises in an aerobic setting or even as high-intensity interval training (HIIT) which greatly improves this process.

  1. Mountain climbing/climbers

Have you ever seen people climbing mountains even without economic gains? You may think that they do it as a hobby, only to realise that they’re doing it for health reasons. A mountain climber is like a moving plank. They do a mini crunch as they explosively draw one knee into their chest.

Mountain climbing is fun but challenging. Your core should work overtime to help your body gain stability and straightness when you lift your foot.

The best way to lose belly fat is by climbing a mountain in intervals. Condition your heart to increase heart rate and burn calories.

  1. Medicine ball slam

Medicine balls are perfect for explosive movements. They engage all the muscles between your hips and neck. By picking up the pace and propelling the ball more powerfully and with more velocity, you’ll be elevating your heart rate, thus burning tons of belly calories.

You don’t need to use very heavy equipment to get a benefit from this exercise. Working with a 3kg medicine ball is perfect if you push yourself and go hard.

  1. Burpee

Do you want to shed your belly fat fast? Work your muscles as much as possible. That’s what burpees do. This explosive exercise involves shifting from one push-up position to jumping and back to the push-up position. This exercise hits every muscle from the head to the toes.

Studies have shown that burpees are just as effective at boosting your metabolism as a thirty-second workout. So, rest assured that you’ll be melting your belly fat faster than before.

  1. Walk or run

This is an excellent exercise that not only helps you reduce belly fat fast, but also lowers your risk of chronic diseases such as high cholesterol or Type 2 diabetes. The exercise tones and strengthens your arms, legs, and abdominal core muscles.

Walking or running can help burn 100 calories per mile, depending on your weight. Start the exercise slowly and work your way up to 20-40 minutes every day.

  1. Standing belly press

Combining exercises with a healthy diet is an easy and effective way of losing belly fat. Besides exercising and eating healthy, you must learn how to manage stress. Stress management tops the list of the best things you can do for yourself by practicing yoga, spending quality time with friends and family and meditating.

Try every type of yoga for exercise and stress reduction. Meditation and yoga are the best ways to regulate ghrelin (the hunger hormone), stress hormones and other hormones that contribute to belly fat build-up. Meditation and yoga can also improve your sleep quality.

  1. Bicycle abdominal exercises

This is a perfect exercise that can see you melt the excess belly fat in less than one month.

The following is a step-by-step guide on how to do it:

  • Lie on your back;
  • Keep your hands behind your head and let them remain there for 3 minutes;
  • Bend your knees and pull them to your chest. Straighten one leg and pull your upper body towards the bent knee;
  • Alternate this between your legs, following the same process until you hit 20 repetitions -10 times each.
  1. Jumping jacks

This exercise is best for women who wish to reduce belly fat and improve their body shapes. It’s a cardiovascular exercise but can also work well with every muscle in the body.

Perform the exercise at high intensity to lose belly fat faster. Hit at least 20 jumping jacks and aim to do it thrice a week.

  1. Crab toe touches
  •  Sit on a flat surface with the feet in front of you. Bend your knees;
  • Lift your hips off the surface with your hands placed behind you;
  • Raise your right hand, simultaneously lifting the left leg. Touch the left foot with the right hand;
  • Get back to the elevated position and alternate the sides;
  • Repeat the process several times, alternating the hands and the feet, respectively;
  • Perform sixteen touches, rest, and complete sixteen more.

The exercise takes between 5-7 minutes, and it’s among the best ways to lose belly fat.

  1. Plank

A basic plank will help you tone and strengthen your body, facilitating the loss of belly fat and burning calories stored all over your body.

  • Put your knees in a push-up position. Pull your belly inwards towards the spine. Ensure that your back is straight;
  • Remain in the position for at least thirty seconds. Try to hold it for a minute.

This exercise helps increase your strength and burns stomach fat.

  1. Leg lifts

After taking a walk or running, consider performing leg lifts.

  • Lie on a mat, with your belly facing up and palms facing down, tucking beneath your hips such that the hands are just peeking out;
  • Lift your legs and hips and work to keep them straight. Engage your core muscles in the process;
  • Repeat it 10-12 times.

Bottom Line

All these exercises can be practical if you’re consistent. Which one do you find best? If you’re looking to reinstate your beautiful shape, try them out and see how well they will work for you.

 

Ten Tips to Overcome the Weight Loss Plateau

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Ten Tips to Overcome the Weight Loss Plateau

 

Are you tired of watching the same weight on the weighing scale despite all the exercises and dietary changes? This can lead to a lot of desperation and frustration. The weight loss plateau is the point during a weight loss journey where the person is unable to shed any more weight. Generally, this happens after six months of starting a workout regime and eating a healthy diet.

Article Summary: Many reasons can contribute to the weight loss plateau, including slower body metabolism, inability to adhere to a diet, or body adaptions to weight loss. This article might benefit you if you want to get past this disruption and continue meeting your target. The following tips will help overcome this obstacle:

  1. Try intermittent fasting;
  2. Perform strength training and high-intensity exercises;
  3. Note down your food intake;
  4. Reduce stress;
  5. Ensure a good night’s sleep;
  6. Consume more fibre-rich foods and vegetables;
  7. Control your mood swings;
  8. Motivate yourself regularly;
  9. Incorporate physical activity in your daily life;
  10. Consume small meals every 2-3 hours.

Try intermittent fasting

Intermittent fasting is about staying hungry for a long stretch of hours, typically more than 16 hours at a time. Studies have shown that there are numerous benefits of intermittent fasting, and it is beneficial in overcoming the dead-end in the weight loss journey. The following are different types of intermittent fasting:

  1. The 16/8 method;
  2. The 5:2 diet;
  3. Alternate day fasting;
  4. Eat stop eat;
  5. The warrior diet;
  6. Spontaneous meal skipping.

Perform Strength Training and High-Intensity Exercises

A person loses weight if, daily, more calories are burned than consumed. Experts recommend at least 150 to 300 minutes of moderate exercise weekly. So, when your body gets used to this level of activity you must put in an additional effort. The following types of training can help in losing further weight:

  • Weight training;
  • Cycling;
  • Interval training;
  • Swimming;
  • Pilates.

Note Down Your Food Intake

Maintaining a journal is essential for losing weight. You should note down your daily calorie intake so that you can compare it with the calories burned throughout the day. This activity requires effort but then again, there is no gain without pain.

Reduce Stress

Stress and depression can interrupt your weight loss journey. They increase the production of cortisol, also known as “stress hormone”. This hormone inhibits the burning of fat in the body. Stress and depression can be addressed through counselling and strong social support.

Ensure a Good Night’s Sleep

Studies show that people who have good sleeping habits tend to lose more weight. Sleep regulates the metabolism and repairs the body tissues. To get past the weight loss plateau, a person should prioritise at least seven hours of daily sleep.

Consume More Fibre-Rich Foods and Vegetables

A person should consume at least five servings of vegetables and three servings of fruits per day. These fill up the stomach and curb down the hunger pangs. Fibre-rich food, including legumes, generally slows down the digestion of meals, and a person feels full and satisfied.

Control your Mood Swings

People tend to resort to comfort eating when they are experiencing mood swings. Hence, the targets for weight loss may not be achieved. A person should try to calm down their nerves during challenging times. This can be improved by discussing problems with a friend or through professional counselling.

Motivate Yourself Regularly

Set achievable targets during the weight loss program. Motivate yourself to achieve them. This will boost your confidence, and you will enjoy the process of losing weight.

Incorporate Physical Activity in Your Daily Life

Try to replace the use of vehicles or public transport with cycling or walking, where possible. You should perform the house chores yourself as well. In this way, by taking small steps, you will be able to achieve your set target.

Consume Small Meals Every 2-3 Hours

It is better to consume smaller meals consisting of vegetables, fibres, and proteins after a 2-3 hours’ interval instead of eating heavy meals after 6-7 hours. When you spread out your meals throughout the day, you will feel more satisfied and do not experience hunger pangs.

Losing weight and overcoming the weight loss plateau is a tricky task but with the right mindset and motivation, you will overcome this obstacle. Do not go overboard with any diet or exercise and give your body enough time to achieve your targets.