Health Tips

04 Most Awesome and Helpful Tips for Tough Mudder 2018

If you want to try Tough Mudder at least once in your life, you have to take note that while it is an exciting event, it is also an excruciating military obstacle course with plenty of challenges and obstacles. You have to arm yourself with a few helpful tips for Tough Mudder to be successful.

With the many challenges in the event, there is no reason for you to add more obstacles that you could have prevented, including dehydration, unnecessary fatigue, cramps, and nausea. Such might get in between you and your desire to complete the race.

Awesome and Helpful Tips for Tough Mudder

For you to have a clear roadmap of your Tough Mudder adventure, here are some highly effective tips that will definitely serve as your guide:

Tip #1 - Run for Around Twelve Miles

Tough Mudder often involves running around twelve miles. Note that a 12-mile run without any obstacles is already challenging and difficult, so it is necessary for you to practice it beforehand.

Prior to attempting to succeed in the obstacle race, ensure that you regularly take at least 2/3 of the distance through running. Such will give you enough practice, thereby preventing the risk of cramping during the race.

It is also important to note that the average time it takes to complete Tough Mudder is 3 hours since you need to be in a queue at several obstacles while also spending some time taking a few attempts.

That said, you need to practice the course beforehand so you’ll be able to handle the distance even when you are wet and muddy once the event comes.

You may read: Does Running Build Leg Muscle?

Tip #2 – Dress Correctly

Prior to the race, you have to research about the right clothes and shoes to wear so you will be able to protect yourself and feel as comfortable as possible. One of the most important things that you have to prioritize is proper footwear.

Wearing the right shoes for is a big help in preventing the common accidents that occur due to participating in Tough Mudder. One of the most common ones is slipping down muddy heels by using the typical road trainers. Another one is twisting the ankle. Both are preventable with the right shoes.

You can avoid them by wearing shoes for Tough Mudder with a proper grip. It should also have a light and manageable weight, so you will never have a difficult time winning obstacles. It should have additional foot support, too, so you won’t find it difficult to keep yourself stable.

Aside from shoes, you also have to be careful on what clothes you wear. If you are planning to participate in Tough Mudder during the warm season, then the ideal option is a technical/polyester top.

You can also wear a compression base layer beneath it to prevent scratches while also reducing the risk of wind chill. You also have the option to wear a running vest or shirt primarily constructed from a synthetic fiber, which can wick moisture.

The technical base layer mentioned earlier is a big help as it is usually designed for running, hiking or skiing. It is light and does not hold water, allowing you to tie it around your waist in case of overheating.

Avoid cotton t-shirts as much as possible since they tend to get really heavy when filled with water and mud. Also, take note that your core temperature will most likely drop a few minutes after reaching the finish line.

That said, ensure that you remove your wet clothes as soon as possible. Plan to change into dry clothes completely to prevent harming yourself.

Tip #3 – Spend time training outside

A Tough Mudder is an event, which requires you to have functional strength so you can carry a log, lift yourself up and climb walls, and slide beneath barbed wires. The good news is that it is now possible for you to develop muscle memory if you imitate outdoor movements.

Such is possible by doing plyometric exercises. Instead of sitting in a heated or air-conditioned gym and performing curls and bench presses, it would be best for you to mimic Tough Mudder obstacles.

Visit the playground in your neighborhood and practice climbing on monkey bars. Go outdoors, enjoy the fresh air, climb a tree, or run up a hill. Such outdoors activities can mimic the environment that you need to handle when participating in Tough Mudder, thereby boosting your functional strength.

You should read: Calisthenics Workout Routine for Beginners

Tip #4 – Create a good workout plan

The best workouts and exercises that you can do prior to the event are the following:

1. Strength training and cardio – Tough Mudder is a combination of cardio and strength training elements. That said, your workout plan should include both of them. Your plan should be to complete workouts combining strength-based movements through box jumps, burpee, or sprints.

2. Compound or multi-joint exercises – You need to go compound if you want to engage several muscle groups simultaneously, which is a good thing for Tough Mudder. One tip is replacing isolated workouts that only focus on a single muscle group with compound exercises and movements, like deadlift or squat.

3. Kettlebell – One of the best training tools, if you are preparing for a Tough Mudder event, is a kettlebell. Doing it requires you to swing all the muscles in your lower back and body and your core. You also need to develop explosive hip drive often used in athletic movements.

4. HIIT (High-Intensity Interval Training) – Such form of training requires you to have cardio sessions that alternate between periods that require max intensity or effort and brief recovery periods at a low or moderate effort.

In this case, your options include scaling stadium stairs, running hills or sprinting. Being with a 30-sec workout followed by 90-sec rest. This should take fifteen minutes. You can then increase it to 90-sec workout and 90-sec. rest, which takes up to twenty minutes.

All these exercises are ideal if you are training for Tough Mudder, so it would be best to make them part of your workout plan.

See the video:

Conclusion

In Tough Mudder, your body, mind, and strength will be put to test. However, you have an assurance that you can win all the obstacles through proper training.

Do Squats Make You Shorter? The Answer May Surprise You

There have been concerns lately about whether or not squats affect and destroy growth plates that results to stunted growth or height loss. This is a legitimate question that deserves proper answers. If you are wondering, do squats make you shorter? Here are the facts that you need to know.

Do Squats Make You Shorter? Understanding Physeal ClosureThe Effects of Squats to your BodyProper Ways to Do SquatsTo Sum Up...

Understanding Physeal Closure

The controversy about squats adversely affecting a child or young adults' height development is nothing new. For some reason, people tend to think lifting weights and squats only result to loss of muscle mass and bone shrinkage. Fair enough reason for parents to be concerned.

The truth, however, is not as bad as people campaigning against squats make it seem. According to studies, weightlifters who lift heavy weights do have the tendency to be shorter for only a period of time.

The reduction is only about an inch or less. However, there is no evidence whatsoever that shows squats and heavy weights permanently impede the growth of younger people.

What the rumors tend to disqualify is the fact that children and young adults are still in the growth spurt period and haven't reached the physeal closure just yet. This means the physis or that part of bone that is responsible for lengthening is still in the process of development.

As a result, the physis is moderately week, which makes it susceptible to damages more quickly than other bones that have reached maturity.

Scientists have agreed that squats and lifting weights do not suspend vertical growth. However, they do warn adults and parents of children who lift weights and squats that damaging your physis can result to injury and impaired growth of the bones.

Despite these endorsements, there is no medical literature that has conclusive results on whether squats are safe or not. However, a study from University of Pennsylvania surveyed 500 sports medicine experts if it is safe for young adults to pursue strength training.

The result was a consensus that strength training is safe even for individuals whose skeletons have not yet matured. Although data also suggests a properly supervised weight training program significantly help reduce the risk of acute injury.

The Effects of Squats to your Body

Squatting not only burns fats. It also helps strengthen your legs and bones. When done properly, good squatting can improve your athletic ability, vertical jump, and speed.

As mentioned earlier, there are no conclusive evidences that suggest squats and weight training can damage your bones or directly affect your growth in the long term. However, it is a generally healthier practice to consult a healthcare practitioner before you begin your training.

Aside from your legs, squats also help strengthen your core thereby improving your brain to muscle communication by strengthening weak stabilizer muscles, connective tissues, and ligaments. This prevents falls, the number one cause of bone fractures.

Squats tone your legs, backside, abs, and basically your entire body. One benefit it has however, that not a lot of people associate it with is its capacity to help eliminate waste from your system.

This process is possible due to squats' capacity to pump off body fluids that aid in the distribution of nutrients to glands and organs. They also aid in the movement of feces from the colon, which results to regular bowel movement.

Proper Ways to Do Squats

While there is a consensus that squats are safe for children and adults alike, it is still highly recommended to have properly supervised weight training programs. In fact, any physical activity has adverse results if done the wrong way.

Whether beginner, intermediate, or advanced, safe squats techniques should follow these tips.

Begin with a warm upIn standing position, align your feet distance with the width of your shoulders Keep your back neutral and knees centeredSlowly bend your knees to a 90 degree angle, hips and ankles aligned. Breathe inBreathe out as you return to starting position. Repeat 15-20 times more. Do this exercise 2-3 times a week

For more tips on how to do squats properly, this book by Linda Westwood is a good guide to get you started.

To Sum Up...

Squatting offers great benefits to everyone. However, it needs to be done with utmost care and precaution. For adults, consulting your health care specialist should be a priority especially if you have existing health conditions.

For parents whose child is interested in this activity, consulting a health care provider is also a priority as well as your constant support and guidance.Do you have stories to share that may help shed light to this discussion?

Leave your comments and stories below to help others make the most out of this form of exercise.

How Are Breathing and Cellular Respiration Similar? Time to Find Out

Introduction

You’ve probably been fed with tons and tons of information regarding cellular respiration and breathing by your physician, friends, and personal tutor. Cellular respiration is an automatic body function whereas the quality of our breathing patterns is improved with exercise.

Breathing involves exhaling and inhaling air. On the other hand, cellular respiration includes the exhalation, inhalation, and air exchanges that take place in the lungs. If that is the case, then how are breathing and cellular respiration similar? Let’s find out!

Breathing and Cellular Respiration Similar? Introduction How Are Breathing and Cellular Respiration Similar? How Does the Respiratory System Respond to Exercise? Oxygen Transport. Respiratory rate. Long-term Response. How Can You Improve Your Respiratory System Health? Maintain a Healthy Weight Stay HydratedAvoid SmokingLearn Yoga Breathing Techniques.Conclusion

How Are Breathing and Cellular Respiration Similar?

The similarity between cellular respiration and breathing is one that people can barely explain; they were probably never serious with their biology. All the same, we are here to get the answers.

The similarity between breathing and cellular respiration is that breathing provides the oxygen molecules required for cellular respiration to take place. 

When you breathe in, the oxygen needed for respiration is provided. When you breathe out, carbon dioxide produced by respiration leaves the body. This is a clear indication that these two body processes depend on each other and without either of them, the other cannot take place. For the whole process to begin, glucose and oxygen are required

But since the body does not produce oxygen, it needs to acquire it through breathing. During respiration, body cells receive the energy they need to perform their tasks.

This energy is usually produced by breaking down fuel molecules like fats, carbohydrates, and lipids, through a process called oxidation. Water and carbon dioxide are the two waste products of cellular respiration.

How Does the Respiratory System Respond to Exercise?

The respiratory system, which consists of a series of body parts including the nasal cavity, diaphragm, and lungs, is responsible for the transportation of oxygen and carbon dioxide to and from the body tissues and muscles. When you exercise, cellular respiration increases to fuel the working muscles.

Oxygen Transport.

To meet the increasing demand for oxygen, additional oxygen must be moved through the blood vessels to the working muscles. During exercise, the veins constrict so as to return more blood to the heart. This blood is rich in carbon dioxide released after cellular respiration has occurred in the body muscles and can increase the heart’s total stroke volume by 40 to 50 percent.

Respiratory rate.

With an increased amount of carbon dioxide and oxygen transport, the rate of cellular respiration increases, and so does the speed of breathing. This increase is also attributed by the sympathetic nerves triggering the respiratory muscles to increase the breathing rate.

At rest, the respiratory rate is just about 14 per minute, and it increases to 32 per minute when you exercise.

Long-term Response.

A long-term response of the respiratory system to exercise involves an array of physiological adaptations. In the long term, these adjustments lead to an increase in an overall efficiency of the respiratory system to collect, transport and deliver sufficient oxygen to the body muscles. Through regular training and exercise, the effectiveness of your respiratory system increases.

How Can You Improve Your Respiratory System Health?

The respiratory system is tasked with supplying your blood with sufficient oxygen. The trachea filters the air you breathe, the lungs facilitate absorption of oxygen and breathe out carbon dioxide, and the diaphragm supports healthy breathing. Besides medications, when needed, here are ways to aid in strengthening and improving your respiratory system.

Maintain a Healthy Weight

Excess body weight is not only a burden to your legs but also puts more stress on the lungs, and it compresses your respiratory muscles forcing them to work hard to meet the body’s demands for oxygen.

Be sure to stick to a diet that’s easy to follow, nutritionally sound, most importantly, one that helps you maintain your body weight. Whether you choose healthy eating or plethora or aerobic exercises, take it seriously and shed the extra pounds.

Stay Hydrated

Drinking lots of water on a daily basis aids in maintaining a healthy body weight and gives a thin consistency to the mucous lining of your lungs and airways. Dehydration can cause the mucus lining to thicken and get sticky, which may slow down the respiratory process and worst of all, make you more prone to illness.

Avoid Smoking

Smoking damages the lungs and causes deterioration of the respiratory system’s health by inducing cell inflammation, speeding oxidative stress in the respiratory cells and even cell death, potentially leading you to the inevitable path of lung cancer and chronic lung disease. It’s essential that you quick smoking, which does more harm than good to the lungs

Learn Yoga Breathing Techniques.

If you are a shallow breather, learning yoga breathing techniques can help you breathe more efficiently. Taking long, deep breaths will not only help in better lung function but also give you a sense of calmness.

Besides, some yoga breathing techniques are quite renewing and an excellent form of lung exercise. Over time, it can increase your lung capacity.

Conclusion

Cellular respiration is a critical process in the body’s daily functions, and it supports most of the body’s functions. Good respiratory system health means that the body muscles have sufficient fuel to support all body processes, from the most basic process to the rather complex processes. For better respiratory system health, you need to:

Always stay hydratedAvoid smokingMaintain a healthy weight

Thank you for taking the time to read this piece and if you enjoyed it, please share and leave us a comment below.

Is Golf a Viable Weight Loss Venture?

More often than not, we rely on physical activities, such as sports, in our quest to lose weight. It is a vital part of our efforts to maintain a certain level of fitness, all while shedding significant pounds in the process. Indeed, when it comes to the specifics, the first physical pursuits that come to mind are combat sports such as boxing and mixed martial arts, and team sports like basketball and football.

But what about the other people who are not inclined or are not exactly capable for these kinds of intense activities? Here is where golf enters the picture.

Golf a Viable Weight Loss Venture Why Golf?How Much Calories Can You Burn While Playing Golf?The Fittest Golfer on TourWhat are the Health Benefits of Golf?How a Typical Diet Should Look

Why Golf?

Photo: Pixabay

According to Tom Kelso of Breaking Muscle, weight loss is about creating a calorie deficit. This means that those with higher percentages of body fat will drop more pounds and retain more muscle, while those with lower body fat percentages will lose more muscle and retain more fat. The calories you burn while playing golf will help you reach a specific point of caloric deficit, which in turn, forces our bodies to burn and convert stored fat into energy.

How Much Calories Can You Burn While Playing Golf?

Photo: Pixabay

Even though it is not as intense physically as say boxing or basketball, golf does burn a significant amount of calories. In Bill Pennington’s article for The New York Times, he states that walking a nine-hole course while carrying a bag gets rid of about 721 calories, while doing it with a push cart will burn around 718 calories. For those who prefer having a caddy and/or a golf cart, the former, still based on the aforementioned article, helps players lose 621 calories, while the latter 411 calories on average.

Read also: How many calories does planking burn?

The Fittest Golfer on Tour

Photo: Pinterest

Part of the process of losing weight is also building muscle. The days of golfers looking like average Joes are gone. Nowadays, the likes of Dustin Johnson dominate tournaments with massive drives that somewhat put others to shame.

In one of his blogs that was published on golfing website Play Your Course, US sports pundit Ren Gates claims that Dustin Johnson has the longest, most powerful strokes in the game today, proving that keeping fit has numerous benefits both on the golf course and in life in general.

What are the Health Benefits of Golf?

Photo: Pixabay

Aside from shedding a few excess pounds, playing golf regularly, has a lot of health benefits. Adults who get in two and a half hours of moderate physical activity every week decrease the chances of cardiovascular diseases and diabetes, as well as metabolic syndromes, even cancer. Golf Gurls suggest that the sport also stimulates blood circulation, improves eyesight, and even allows for a better night’s sleep.

How a Typical Diet Should Look

Photo: Pixabay

In order to achieve positive results you have to supplement our weight loss routine with a balanced diet. If some fad diets and lifestyles prove to be too much for you, it is good to know that food substitution is a good alternative. The key is to replace regular food and beverages with healthier ones.

For instance, since cafés in golf courses normally offer clubhouse sandwiches, why not go for light meals such as egg omelette with vegetables. The same principle goes for snacks and drinks, so instead of pretzels you can opt for something healthier like peanuts, or banana as a substitute for sports drinks.

Golf presents every player with the opportunity to take part in a less intense physical activity that is also a viable endeavor to achieve health and wellness. Yes, it is not the most ideal form of weight loss exercise for those who prefer a fast-paced, high-octane challenge, but at the end of the day, the sport gets the job done. In addition, golf caters to everyone, young and old, amateurs and professionals, and their mission to live a long and healthy life, all while enjoying the benefits of sports.

Please check out the blog section of BoostBodyFit for more health and wellness advice, weight loss programs, and workout plans.

Do You Know The Signs And Symptoms Of Thyroiditis?

Thyroiditis is usually a comprehensive term that explains infection in the thyroid glandular. Thyroiditis signs and symptoms add a selection of distinctive problems which all induce thyroidal infection and, as a result, results in a number of specialized medical demonstrations. For example, Hashimoto's thyroiditis is among the most regular trigger of thyroid problems in The United States. Postpartum thyroiditis that triggers momentary thyrotoxicosis (extreme thyroid gland endocrine levels within the blood vessels) accompanied by temporary thyroid problems is a type of cause of thyroid gland problems after the birth of a baby. Sub severe thyroiditis is definitely the main cause of discomfort and pain in the thyroid gland. It may also be seen in people using the prescription drugs interferon as well as amiodarone.

The Different Clinical Signs or Symptoms

The Different Clinical Signs or SymptomsYou don't see any signs and symptoms which are entirely unique. In case the thyroiditis leads to steady and long-term thyroid gland cellular degeneration and damage, in the end triggering a drop in thyroid gland hormone levels in the blood vessels, the particular signs and symptoms will be those of thyroid issues. Typical hypothyroid signs or symptoms include fatigue, putting on weight, irregular bowel movements, dried-out skin, depression symptoms as well as unhealthy workout stamina.

The Different Clinical Signs or Symptoms

You don't see any signs and symptoms which are entirely unique. In case the thyroiditis leads to steady and long-term thyroid gland cellular degeneration and damage, in the end triggering a drop in thyroid gland hormone levels in the blood vessels, the particular signs and symptoms will be those of thyroid issues. Typical hypothyroid signs or symptoms include fatigue, putting on weight, irregular bowel movements, dried-out skin, depression symptoms as well as unhealthy workout stamina.

What Can Cause The Problem?

Thyroiditis is in fact caused by a panic attack on the hypothyroid, ultimately causing infection and damage to the hypothyroid cellular material. Antibodies that interfere with the thyroid gland bring about almost all types of thyroiditis. For that reason, thyroiditis is usually an auto-immune ailment, similar to juvenile diabetic issues and also osteoarthritis and rheumatoid arthritis. No one understands the key reason why particular people get thyroid antibodies, on the other hand, this is likely to run in the family members. It could also be due to contamination, for example, a pathogen or perhaps microorganisms, which frequently run in exactly the same way because the antibodies to lead to infection within the human gland.

How Can It Be Treated?

Treatment options differ with respect to the kind of signs and symptoms and also the medical demonstration of the problem. Thyrotoxicosis - Beta blockers to cut back a pounding heart and reduce tremors and shakes can be advantageous. When signs and indicationsrecover, the medicineis tapered off since the toxin stage is actually short-lived. Antithyroid medications are not useful for the thyrotoxic phase of any sort contemplating that the thyroid gland isn't overactive. 

Treatment options begin with thyroid endocrine replacement for thyroid problems because of Hashimoto's thyroiditis in people who are symptomatic with the hypothyroid level of subacute, pain-free and post-partum thyroiditis - hypothyroid hormone treatment methods are in addition recommended. In case the thyroid problems in these latter situations are minor,and the person has very few, or no, signs or symptoms, then merely no treatment might be needed. If you are searching for Thyroid Pharmacist in your area, then seek advice from any professional to refer you any reputable pharmacist.

Author- by Steven Hawk from Thyrdoidphamacist

How Long Should I Bulk Up? Look For The Cues That Will Tell You It’s Time To Stop

In the bodybuilding world, winter means a time to bulk up. In layman’s term, it simply means eating more than what you can burn to gain more muscles and become bigger. Sounds like fun, right? But before you go all out binging on high-calorie unhealthy food, it is important to remember that bulking should be done properly or you may gain stubborn body fat instead.

If you are a newbie, chances are you’re unsure of how to start an effective programme that will help you pack lean muscles. But the most common questions are ‘how long should I bulk up?’ and ‘when do I know it’s time to stop?’

We Like Everything East

But you have to be cautious because any drastic change on your weight is not good. It takes a toll on your body and may even damage your metabolic process.

Everyone has his own dream physique. But people are naturally impatient beings and would want to transform their bodies at the fastest time possible. I know of bodybuilders who literally eat all day during the bulking phase in hopes of hitting their target weight within two months.

Know Your Body Type

via Muscleandstrength

One of the most common mistakes that men and women face when aiming to get bigger is believing that there is a one-size-fits-all workout and dietary plan. Most people will follow advice from fitness and body building publications without realizing that that these pieces of advice are suited for the average body type at best.

For example, a naturally skinny man, otherwise known as an ectomorph, can follow a training and dietary plan to the nines but will still end up getting frustrated with the amount of gains or lack thereof.

This is because ectomorphs have very high metabolism and can burn calories very quickly compared to those who have a naturally athletic build known as mesomorphs.

Knowing your body type is key and is the first step towards successfully bulking. Understanding how your body works will equip you to decide on the appropriate food and training programmes that will help you gain more and faster.

Go For Clean Bulking

Don’t fall into the trap of believing that bulking up is a reason to eat all you can or binge on donuts. Bulking cycle has gained quite a negative reputation for these reasons.

Sure, you can stack up on calories from fast food staples of half pound burgers and XL fries, but you end up gaining more fat than muscles and even risk your overall health.

Weight gainer supplements can also help as not everyone has the time or the appetite to consume the amount of food and frequency of eating necessary to have a caloric surplus.

Coupled with proper training and ample rest and recovery time (which is often taken for granted), it will help minimize your fat gain and maximize muscle growth instead.

Plus, ‘dirty bulkers’ will likely have more difficulty come the cutting season because of the drastic change in diet and training intensity.

What you want to aim for is to bulk up on good food: lean proteins like chicken and turkey breasts, tuna and egg white; complex carbohydrates like brown rice, quinoa and sweet potatoes; and healthy fats like olive oil, natural peanut butter and flaxseed oil

In essence, you will have to eat more to have a caloric surplus between 250-500, and more often so you will have a constant supply of energy and nutrients to help your body rebuild itself and in turn grow your muscles.

Striving for 6-8 small meals per day is ideal. A good rule of thumb is to eat 1-2 grams of protein per pound of your body weight spaced between 2-3 hours.

Look For The Cues To Stop

Ending your bulking phase is not set in stone as it is affected by several factors such how much you eat, how much rest you get and how hard you train. There are also your body’s unique characteristics such as your natural ability to assimilate carbohydrates compared to other body types.

However, a good indication is upon exceeding 10% of your body fat. Going higher than 12% may make it hard for you to lose the extra fats after ending your bulk phase.

You should also watch out for other cues such as when you start losing insulin sensitivity, a decrease in pump or when you notice your muscles feeling softer which are tell signs that winter is coming to an end.

Muscles Over Fats

While it is nearly impossible to increase calorie intake and expect to only gain 100% fat-free muscles, I cannot emphasize stronger on the importance of ensuring that you gain more muscles with the least amount of fat possible through proper diet. Scale weight has been the traditional metric to gauge bulk success, but it’s not foolproof.

You might have gained 30-40 pounds in a few months but how much of it are actually muscles? If you gain 1 pound of muscle for every 3 pounds of fat, you are still on the losing end. 

You need to evaluate and adjust your diet until credible analyzers (such as skin calipers or smart fitness scale) show that you are actually gaining properly or are not simply breaking even.

Conclusion

Clean eating, proper training and ample recovery time as well as understanding your body are the core foundation of successful bulking. Following these will make your cutting phase or losing the fat you gained during the bulking cycle, a little less painful.

And to answer the million-dollar question ‘how long should I bulk up’, the answer is simple: your body knows best. It may take 3-5 months or more but it greatly depends on how advanced you are, your discipline and actual goals.

If you have any questions, don’t forget to leave your comments below. For now, pick up that steak and have a great time bulking!

See more:

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The Ultimate Guide on How to Get Bigger Hips Fast

Now that 2017 is here, it's time to shed off the pounds and become a better you. There are a ton of women who are looking to lose weight. But that isn't the only goal they are trying to achieve! What most girls think about getting thinner would also be achieving the shape they want, with the curves in all the right edges. One of the physical aspects women tries to achieve would be getting bigger hips.

Getting bigger hips doesn't just involve proper exercise, but you will also need to evaluate your eating habits as well. There are tons of things you will be able to do in order to get bigger hips, but the question is: How to get bigger hips fast? It may be a bit difficult. But it's possible! In this article, we show you how to get bigger hips fast and get the body you've dreamed of!

How to Get Bigger Hips Fast ​What You Need To Achieve Bigger Tips On How To Get Bigger Hips Exercises That Target Your HipsYogaChange of Diet Other Ways You Can Get Bigger Hips CreamsUsing PadsChange of ClothesPostureSwinging it OutGiving BirthSurgeryAgeAerobics The Benefits of Getting Bigger HipsIn Conclusion

​What You Need To Achieve Bigger

There are a few things you will need before starting your journey on getting bigger hips. We will be elaborating what and why you need them as you read on:

The positive attitude to start the journeyProper equipment to begin exercisingThe right type of food Lotions or creams to accentuate your hipsRight clothes or padding

Tips On How To Get Bigger Hips

Bigger hips can come in the genes, or they can be made. Unfortunately, while some people are born with curves, some aren't. It takes the proper diet and exercise in order for you to look leaner and lose inches around the waist while retaining (or gaining) your hip's measurements.

A smaller waist will mean hips that look bigger and curvier! But while having a narrow waist is important, there are ways on how to make your hips bigger for the best effect. Here are the exercises to follow in order to achieve a smaller waist and bigger hips:

1. Exercises That Target Your Hips 2. Yoga3. Change of Diet

Exercises That Target Your Hips

Do any form of your favorite cardio to burn off any extra fat. You should also match it with bodyweight exercises to further strengthen your muscles and sculpt your body the way you want it. Strength training is important to accentuate your body, so here are some exercises you can start off with:

Side lungesHip raises Squat kicksLying or Standing Hip AbductionsSumo Walk

Pair some these exercises with a pair of dumbbells, and you'll be able to work both your hips and arms. It's best to do 3 sets of 12 repetitions of these exercises. Pair this with a lifting program and light cardio a few times a week, then you'll be able to get a sculpted body and defined hips.

Yoga

via Flickr

There are various yoga poses you can do that will help open and widen your hips. It also builds muscle and improves your flexibility! You can follow these positions:

The FrogPigeonLizardCow Face

Yoga can also be part of your cardio workout. It can also help clear the mind and have you reap a lot of health benefits for both your mind and body. 

Change of Diet

While exercise is important to sculpt your body, your eating habits are just as important. Taking in the right amount of carbohydrates, protein, and fat will have you distribute the weight evenly. This gives you the toned look you want. Here are some types of food you will want to get:

Focus on fruits and vegetables high in vitamins. Whole grain bread and cereals are great for breakfast. Try quinoa or brown rice as well.Packed products such as tofu or beans.Drink the appropriate amount of water, which is 8 glasses a day.Look for food that is high in fiber, such as apples, oatmeal, and other whole-wheat products.Healthy fat is very important for it to distribute to the right places. Olive oil, fatty fish, and avocados are examples of good fat.

Other Ways You Can Get Bigger Hips

Whether you're still on the way to getting bigger hips or feel like it isn't working, there are other methods of getting bigger hips! Pair these other tips with diet and exercise, and you'll surely get the bigger hips you've always dreamed of:

Creams Using PadsChange of ClothesPosture Swinging it OutGiving BirthSurgeryAge

Creams

There are hip enhancement creams you can invest in. These creams help repair or build collagen and elastin. This helps in building muscle and elasticity around the hips, making it bigger and looking clearer.

Using Pads

If you're still working on getting those bigger hips, you can start off by using padding to make it look bigger. You can purchase hip-enhancing underwear or silicone hip pads. So long as you wear bottoms that won't show the pads, it will look natural until you do achieve your goals!

Change of Clothes

Choose the correct type of clothes by using belts to tighten your waist. Faded denim and clothes in lighter colors will help accentuate your hips. Skirts with layers of fabric will also make your hips look wider.

Posture

Stand straight, shoulders relaxed, and keep your weight on one leg with your hips thrust out. This standing posture makes your hips look wider, as they are more accentuated. If you want to make your hips bigger while sitting, cross your legs or put weight on one hip.

Swinging it Out

While walking, swinging your hips from side to side doesn't only scream confidence, but it also gives the look of bigger hips as well.

Giving Birth

Don't get pregnant just to have bigger hips, though! Hips widen for pregnant women in order for them to give birth. Some return back to size in time, but some become permanent.

Surgery

This is the last resort. While it is expensive and can be painful, it's also one that can have you get the hips you want in no time. You can either get fat removed and transferred via liposuction or have hip implants.

Age

As you start to grow, so do your hips! Your pelvis starts to increase the older you get. But of course, exercise is important if you don't want to just wait it out.

Aerobics 

Aerobics exercise is a good exercise for a bigger hips.

The Benefits of Getting Bigger Hips

Getting bigger hips has a ton of benefits you will be able to reap. It's out with the super skinny and bony figure, and in with the thicker, more voluptuous ones! It isn't only beautiful, but there are some things bigger hips have over any type of body. Here are some good things having bigger hips have (and why you should strive to get them!):

Studies suggest that women with curves are more intuitive than those who have less. They have a higher level of intelligence. This may be because they appeal more to men, with women developing more social skills and knowing who to socialize with.Having bigger hips is known to help with pregnancy. It helps you feel more comfortable and less painful when walking. This is because you have more balance in the hips and stomach area, which carries your baby.With curves, you have better posture. You are encouraged to stand up straight, which helps you look better and lessen the pain in your lower back. You are less susceptible to diseases such as imbalanced cholesterol levels or type 2 diabetes.With a bigger butt or hips, you have protection on your thighs or hamstrings. It also lessens the bruises when falling on your bottom or sitting for far too long.

It makes some things more convenient, such as closing or opening doors with your hips. Even carrying laundry baskets become easier because of bigger hips!

And these are just some awesome things bigger hips will be able to give you.

In Conclusion

Having big hips is a dream for many gals. It holds a ton of benefits. It isn't only something that looks great but can also help with childbearing and other physical aspects. With that being said, it may take some time to get achieve that goal. Not to worry, though, as it isn't an impossible feat. So long as you do the exercises and eat right, you'll have the body you want.

Hopefully, these tips on how to get bigger hips will have helped you become more knowledgeable and get you preparing for your fitness goals easier. These exercises can be done right in the comforts of your own home and without spending tons! So what are you waiting for? If you've always dreamed of having big hips, then start moving your butt and make healthier life choices today. Your body will thank you for it in the long run.

Did you enjoy the article or have any more tips on how to get bigger hips fast? Then comment down below! We would love to hear what you have to think.

Top 6 Healthy Teavana Replacements

Top 6 Healthy Teavana Replacements Tea is one of the most refreshing beverages, and this is evidenced by the many tea joints that are opening up all over the place. Additionally, tea has also been found to have immense health benefits. This is good news especially for people who are very conscious of what they eat or drink. Although Teavana was a household name where maybe you preferred to go and get a refreshing cup—either iced or hot, there are thankfully other establishments that have replaced it. Listed below are some of the best alternatives to get that coveted cup of tea that you so much love.

 

DAVIDs TEA

 

DAVIDs TEA has expanded and has over 200 outlets both in the Canadian and American markets. With Teavana closure, DAVIDs TEA has become a household name where tea lovers go to enjoy a cup of their favorite beverage. The stores offer a variety of teas including black tea, green tea, white tea, herbal tea, rooibos, oolong and mate. Its friendly and super helpful staff is another factor that makes the experience of taking tea at DAVIDs TEA very pleasant. Some of the benefits of the tea include; weight loss, acne clearing, boosting body energy and memory boosting.

Teami tea blends

1

Teami tea is a company that offers high quality natural loose leaf tea right at your doorstep. One of their founding principles is providing a product that delivers the results that it promises. In the case of Teami tea, it promises to help one slim, in other words, it’s a slimming tea. The tea helps you to lose weight among other benefits like colon cleansing, detoxifying your body and helping you sleep like a baby. It is an excellent alternative to Teavana due to its great taste and other numerous health benefits.

Lipton’s Green Tea

 

Lipton’s tea is a vintage drink which is well known, and its popularity has only soared with the closure of Teavana. One of the well-known benefits of green tea is that it contains catechins which have a lot of antioxidants. The antioxidants help prevent heart diseases, increase metabolism and reduce body weight by helping the body burn down excess fat. Lipton’s tea is a well-known brand that offers pure green tea—although its taste isn’t all that great. On the other hand, however, it has flavored green tea that tastes a lot better which makes it easier for you to enjoy a cup of the healthy tea.

Breakaway Matcha

 

Breakaway matcha is one of the green tea brands that have a superb taste. It is a green tea from Japan that is ground to perfection and with care to ensure that the original flavor is preserved. Matcha sells the tea which has been around for centuries now in four blends. Its taste matches perfectly with its electric green color and has a wonderful smell and aftertaste. Some of its health benefits include memory boost, body detoxification and acts as a stress reliever.

Mahalo tea

 

Mahalo tea is a brand of tea that has constantly been expanding since the closure of Teavana tea. The tea originates from Hawaii and has a unique taste since it is blended with pineapple, papaya, mango and coconut fruits from Hawaii. Mahalo tea is an online retailer which offers a selection of green tea, rooibos tea, black tea, oolong tea and custom blends. Not only is it delicious, but it also has impressive benefits such as reducing chronic diseases, inflammatory conditions, lowering cholesterol levels and prevents pain on muscles after a workout.

Lavender chamomile

 

It obtains its name from the two flowers that it’s mainly brewed from- lavender and chamomile flowers. This tea works wonders on the digestive and nervous systems because of the unique medicinal properties of the flowers. This makes it very important to use when stressed out or in a tense mood. The tea has a floral and bittersweet taste and when the going gets tough, go for this tea!

Tea is a very famous beverage, consumed by two-thirds of the world population. Tea is perfect when you are feeling low, cold or when you are in the mood for fun. Do not drink any tea, check out its health benefits first and the above-listed teas are perfectly healthy. Have healthy fun!

     21
10 Common Sport-Related Infections and How to Treat Them

Sportsmen and women push their bodies hard to optimize performance. They expose themselves to all types of situations during exercise. As a result, there are some sport-related infections to which they are more susceptible than other segments of the population.

Some of these diseases require sophisticated treatments. Other infections in the same category can easily be handled using home remedies and other simple interventions.

Whether an infection is severe or simple, the affected sportsman or sportswoman needs to deal with it effectively. The reason why they ought to handle it conclusively is that they need to be in near perfect shape to win in the competitions they participate.

A slight discomfort may mean the difference between winning and losing in a competition pitting sports people who are in the same range of ability.

The following is a list of common infections falling under this category:

1. Athlete’s Foot

Fungi cause this condition. It is usually found in parts of the skin where there is a high possibility of being wet. Humidity in these hidden parts of the surface provides a suitable habitat for fungi which causes the condition.

The best prevention for athlete's foot, therefore, is keeping the feet dry. This disease is more common in teenage and adult men than it is in women.

Some of the most common symptoms include itch and scales in the affected parts of the skin. this condition is commonly treated by applying for antifungal medicines. The antifungal drugs used to come in the form of creams or lotions.

Over and above these drugs, there is also a considerable number of home remedies for athlete's foot. Some of these include applying garlic, using unflavored yogurt or a mix between baking soda and apple cider vinegar.

2. Impetigo

Impetigo is another infection that affects wrestlers. It is spread through close skin to skin contact. The condition is also common in children. It is characterized by the appearance of red sores on the infected parts of the surface. The red lesions start oozing puss at a later stage. They usually heal by themselves.

To prevent this infection, the sportsmen and women should always keep their carpets clean. The use of antibiotics can expedite healing.

3. Herpes Gladiatorum

This disease is prevalent with wrestlers. There have been instances in which it has affected entire wrestling teams. Herpes Gladiatorum is characterized by skin rashes which are akin to a herpes simplex rash.

The outbreak usually is domiciled on the shoulders, neck, arms and the face. This infection is spread through close contact. This mode of transmission is the reason why it is common among wrestlers; their sport is a contact sport.

This condition can be controlled by keeping wrestling mats clean. However, it is difficult to manage because if a competitor from another gym has it, they spread it even to those who try to keep it at bay. Once infected, a patient can use anti-viral medication to make the infection subside faster than it would if left alone.

4. Toenail Abnormality

This condition is also known as Onychodystrophy. It is characterized by the separation of the toenail plate from the toenail bed. This abnormality occurs when a runner's toe is forced into the toe of the shoe.

The condition can be prevented by athletes trimming toenails. If the condition goes to extreme levels, it may have to be treated surgically. Athletes can also keep this problem at bay by lacing their running shoes a little loose.

5. Tetanus

Athletes are typically involved in physical activity that may lead to injuries. These injuries if not properly tended may lead to tetanus. The risk of tetanus is unusually high in sportsmen and women who have to be involved in rigorous exercises.

This is because when the body is exerted during rigorous workouts, it loses its ability to protect itself against diseases. The best way to deal with tetanus is through immunization.

There is an active vaccine that works against Clostridium Tetani, the pathogen that causes tetanus. If the victim was not vaccinated as a child, they need to be immunized every ten years as adults or as soon as they suffer a deep cut.

Tetanus is one of the more dangerous common sport-related infections, although immunization has considerably subdued its prevalence, it is still relatively high among athletes.

6. Upper Respiratory Infections

There is a high prevalence of this condition in athletes. The high prevalence in athletes is notwithstanding the fact that URI is one of the most common infections in humans. These diseases are the cause of between 30% and 40% of visits to sports clinics all over the world.

The possibility of infection increases with the increase in physical exertion an athlete is involved in. Thus, sportsmen and women engaged in low to medium physical activity are less susceptible.

These infections are of different types, and various types of viruses cause them. URIs are infectious, and they can be transmitted from one person to another through aerosols. Thus, close contact with an infected person can lead to infection.

It is for this reason that close contact sports like wrestling are some of the leading culprits when it comes to transmission of these diseases.

Many of the patients can heal without taking medication. The use of Non-Steroidal Anti-inflammatory drugs reduces the symptoms associated with these infections.

These drugs also shorten the cycle through which the disease goes thus providing the patient with faster relief than would be the case if they take no medication. A patient may also receive relief by eating fruits rich in Vitamin C.

7. Hepatitis

Hepatitis is transferred from one person to another through the transfer of body fluids. This mode of transmission means that there has to be close physical contact between the transferee and the transferrer for the infection to occur.

If athletes in close contact sports are suffering from a skin infection such as impetigo they are likely to transfer hepatitis among themselves. These skin infections are quite common among athletes involved in a close contact sport such as wrestling.

Hepatitis has no known treatment, but drugs may be used to slow down its advance. Usually, the disease ends by itself. However, there are instances in which it can advance to morbidity, and it may even lead to death. Hepatitis can be prevented among athletes by making sure that all open wounds and sores are dressed.

8. Jogger’s Nipples

This condition is more prevalent among male athletes than female athletes. When an athlete runs, they sweat, and the sweat is transferred to the fabric. The nipple then rubs against this material leading to crusting and bleeding.

The reason why this infection is more prevent in men than in women is that women typically put on bras as they go out jogging.

Nipples should be dressed in a hydrogel to treat this condition. The hydrogel can soothe the cracked nipples.

The cracking can cause the nipples to be infected. If they are affected, they can be treated with an antibiotic.

9. Ring Worms and Tinea

These are fungal infections that come as a result of the sportsman being always wet. The wetness is typically due to sweating. Tinea may occur on armpits, the athlete's head and other parts of the body. It is usually itchy with, and it causes a pale patch on the skin. It is treated using antifungal lotions and creams.

10. HIV/AIDS

There is a relatively high prevalence of HIV among sports people. While HIV can be transmitted by usage of needles to inject drugs, successful athletes are unlikely to be involved in drug abuse.

Use of illegal drugs would lead to disqualification and also lower the performance of the athletes. The most likely way that sportsmen and women may end up contracting AIDS id through unprotected sex.

Owing to the many opportunities for travel available to athletes, they are likely to be engaged in sexual intercourse with people other than their regular sexual partners. It is for this reason that HIV is categorized as a lifestyle infection. The athletes who have attained high levels of success in their sports are usually celebrities.

They are famous and have access to groupies, and this increases opportunity for casual sex. HIV has no known cure and those who contract the viral infection have to take Anti Retro Viral drugs to manage the condition for the rest of their lives.

Conclusion

From the list above, many of the common sport-related infections are dermatological. Involvement in sports exposes the body to many difficulties. The diseases are from all manner of causes. Some are bacterial; others are fungal while still others are viral. Athletes also suffer from cases of food poisoning this is most likely to happen when they travel to different cultures in which they have to eat food that is different from their native diet. Thankfully, with proper personal care and medication, all the illnesses above can be treated or managed.

Guest Post by Susan Hamilton

Author bio

Susan Hamilton is a food engineer and a health advocate. She tries to improve her life by using home remedies whenever possible and she writes about it on HomeRemedyBook. You can also get in touch with her on Twitter.

How Might Regular Cardiorespiratory Exercise Affect Hypertension? What You Should Know

Introduction

What is cardiorespiratory exercise? How might regular cardiorespiratory exercise affect hypertension? Cardiorespiratory exercise, also known as cardiovascular fitness involves body movements that increase the heart rate for better oxygen transportation and consumption by the body tissues.

Being a crucial aspect of almost any exercise program, cardio not only aids you in maintaining or losing weight, but also lets you build endurance so that you remain active for longer periods of time. Besides, regular cardiorespiratory exercise helps improve your cardiorespiratory fitness.

Cardiorespiratory Exercise Affect Hypertension? IntroductionHow Might Regular Cardiorespiratory Exercise Affect Hypertension?What are The Benefits of Cardiorespiratory Exercise?Improved Heart HealthIncreased MetabolismImproved Recovery AbilityWhat Cardiorespiratory Endurance Exercises can You Perform?Walking SwimmingCyclingConclusion

How Might Regular Cardiorespiratory Exercise Affect Hypertension?

About one in three adults suffer from hypertension, but a majority of them do not realize. In most cases, hypertension is referred to as a silent killer because it usually has no signs and it can result in life-threatening conditions such as stroke and heart attack. Many people are always asking, how might regular cardiorespiratory exercise affect hypertension?

The answer is that high blood pressure may be reduced almost immediately following and for about 24 hours after cardiorespiratory exercise. This is a telltale indicator that cardio plays a critical role in the mitigation and reduction of high blood pressure.

What are The Benefits of Cardiorespiratory Exercise?

For some people, cardio is a dreaded word while for others, it is a passion they cannot get enough of. However you choose to view it, the truth is that cardiorespiratory exercise is one of the most important components that shouldn’t be omitted in any fitness plan.

Many people doing cardio use it as a way to shed of the excess fat and calories since a lot of body movement is involved. However, it should be known that weight loss should not be the only reason to do cardio. There are many other benefits that you can reap from regular cardiorespiratory exercise as highlighted below.

Improved Heart Health

One great benefit of cardio is improved heart health. Just like other body muscles, the heart requires frequent working and exercise for it to remain strong. Failure to exercise the heart will cause it to weaken over time which can result in an array of adverse health effects.

Getting the heart to pump faster regularly will help keep it healthy and in good shape. In addition, cardiorespiratory activity forces the lungs, heart and circulatory system to work hard as to deliver oxygen-rich blood to the body muscles.

Increased Metabolism

Another great reason why cardio should be part of your fitness program is because of its effect on your body metabolism. Apart from increasing your heart rate alone, cardio also plays a crucial role in increasing the rate of many other body processes.

From a medical perspective, the greater the intensity of your cardio session is, the more noticeable increase you shall witness in terms of your metabolic rate. Increased body metabolism translated into an easy time maintaining your body weight.

Improved Recovery Ability

Some forms of cardiorespiratory exercise, usually the low-intensity and moderately paced forms, reduce your recovery time after exercise. If you’ve been hitting the gym hard for almost an hour, a light jog or walking on the treadmill will help in getting rid of all waste products that were created by the body during your intense gym session.

Cardio not only aids in reducing muscle soreness but also helps in the delivery of oxygen-rich blood to the body muscles for an improved muscle repair and rebuilding process

What Cardiorespiratory Endurance Exercises can You Perform?

Medical experts define cardiorespiratory endurance as the ability of the body to deliver oxygen and nutrients to the body tissues and get rid of waste products over a period of time. Improving your cardiorespiratory endurance by performing aerobic exercises can aid in weight maintenance, weight control and minimize the risk of heart disease.

Here are some exercises that can improve your cardiorespiratory endurance.

Walking

Walking is a pretty easy aerobic exercise that many people can do because it can be done either indoors or outdoors and is completely free. Regular walking can minimize your risk of suffering from type 2 diabetes and improve your sense of well-being.

It is always advisable to have a comfortable pair of aerobic exercise, plenty of drinking water and maintain a moderate pace when walking.

Swimming

Research indicates that swimming is the third most popular sports activity in the US. There are individuals who can exercise for a long period of time in water without experiencing muscle or joint pain.

Swimming is an excellent way to improve your cardiorespiratory endurance for better heart health and overall body function.

Cycling

Besides being an environmentally friendly way to travel, cycling is a great way to boot your cardiorespiratory fitness. Better yet, cycling is a low-risk, non-weight bearing activity that helps you work your body muscles perfectly.

Conclusion

A healthy heart is the key to a healthy and well-functioning body. Better heart health can be achieved by incorporating cardiorespiratory exercises in your fitness program. Besides weight loss, some other benefits of cardio are:

Increased body metabolismImproved heart healthImproved recovery ability

It’s my hope that you enjoyed this post and if you have any queries or comments, drop them down below. I would love to hear what you have to say.

How Is Blood Flow Related To Lung Function During Exercise? It’s All Here

Most of us are pretty much already aware that exercise is good for the body, but when you understand how exercise changes the body, it makes getting off your bed and into the gym much easier. The body is a complex machine, and a lot of changes typically take place when you start working out.

When you exercise, one tends to breathe faster than usual, and this has prompted so many people to ask the question: How is blood flow related to lung function during exercise? Well, the answer to this question is easy but in requires a better comprehension of the changes that occur in the body when we exercise.

Blood Flow Related To Lung Function During ExerciseHow Is Blood Flow Related To Lung Function During Exercise?Importance of Breathing Properly During ExerciseHelps in Maintaining PostureImproves PerformanceImproves Fat LossNasal Breathing vs. Mouth BreathingNasal Breathing.Mouth Breathing. Conclusion

How Is Blood Flow Related To Lung Function During Exercise?

As mentioned earlier, a lot happens to your body during exercise, and the very first thing you will probably notice is that you are out of breath and your pulse is high. However disconcerting it may feel, it is a normal body response. If that is the case, then how is blood flow related to lung function during exercise?

When you exercise, the blood vessels are dilated so as to increase the volume of oxygen carried in the blood, and as a result, the lungs work harder to satisfy the body’s oxygen demands.

Also, the blood circulation volume increases when you exercise, making your body more efficient; hence the lungs must work just as hard to maintain the body’s efficiency level.

Importance of Breathing Properly During Exercise

It is not a secret that you have to breathe properly when performing aerobic activities, like running or swimming, or other types of exercise such as bodyweight training or strength training. Besides ensuring that your connective tissues and workout muscles get sufficient oxygen, here are other benefits you will accrue from following the right breathing pattern.

Helps in Maintaining Posture

When you inhale during exercise, the chest expands, and as a result, it aids in keeping your back straight. This is crucial when exercising because a majority of the exercises we perform require that our back be in line.

Besides, the right workout posture provides safety and ensures that you work your target muscles properly.

Improves Performance

When you follow the right breathing pattern during exercise, you take in oxygen that’s distributed throughout your body to provide your muscles the power to push on. The more power your muscles have, the more improvements you get in your overall body performance.

Also, breathing properly during exercise means there will be more oxygen for your body to use for other functions.

Improves Fat Loss

The body requires water and oxygen to convert body fat into energy. The more oxygen you take in – through proper breathing, the more your body gets rid of fat, toxins and stored water resulting in weight loss.

Breathing in properly fuels this process and therefore allows you to shed the fats faster and more efficiently.

Poor breathing slows down your metabolism since the body’s trying to cling onto the resources it already has, which in turn produces fat. With improved breathing, however, you can reverse this process.

Nasal Breathing vs. Mouth Breathing

There’s always the tendency for people, whether adults or children, to breathe through the mouth instead of the nose. Whether you’re going about your daily life, sleeping or exercising, it’s preferable to breathe through the nose than through the mouth.

Mouth breathing causes the brain to perceive that carbon dioxide is leaving the body too fast and as a result, it stimulates the production of mucus in an attempt to slow the breathing.

Breathing through the nose is more efficient that mouth breathing with regard to supplying oxygen to the body. When doing cardiovascular exercise, it is advisable to inhale and exhale through the nose to facilitate filtering and warming of the inhaled air.

Nasal Breathing.

Breathing through the nose is way healthier than mouth breathing for some reasons. The lungs take oxygen from the air, and most of the oxygen absorption occurs on exhalation. Exhaling through the nose causes higher air pressure and as a result, a slower exhalation which gives the lungs more time to extract large volumes of oxygen.

Mouth Breathing.

This is common in people whose nasal passages are restricted or blocked. For instance, a small nostril size can cause one to breathe primarily through the mouth. Mouth breathing is greatly discouraged because it is inefficient and can result in hyperventilation, which worsens the symptoms of asthma.

Conclusion

When you exercise, the lungs and blood circulatory system respond differently to satisfy the body’s demands for more energy. The most commonly felt response is a rapid heartbeat and a more powerful lung function to deliver sufficient oxygen to the body muscles.

Besides facilitating optimal oxygen intake, here are some other benefits of breathing properly during exercise:

Improves performanceHelps in maintaining postureImproves the body’s fat burning capabilities

We hope you enjoyed this article and we would love to hear from you. Don’t hesitate to drop us a comment.

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Mountain Biking Tips: 6 Steps To Leg Cramp Prevention

There is nothing more enjoyable than tearing through the countryside on that new mountain bike (need a bike? visit DavesCheapBikes ).

Until something cramps.

You've likely heard about leg cramps. But there is nothing like going hard in a mountain bike race, cresting the final hill to the finish, and having one of your legs spasm, seize, and stop working.

The end result? You fall face first off your bike into the nearest pile of mud.

It isn't pretty. And more than a little terrifying.

All mountain bikers get them: Charlie horses, restless legs, and leg cramps. There are small variances between each of these, but none of them are comfortable, and most cyclists will admit to dealing with them to some degree or another.

Leg care is critical to performance. Poor leg care can delay recovery and slow your progress as an athlete. Not to mention the whole face-first-in-mud scenario that I personally tried.

You need a routine that prevents leg cramps while on the bike and delivers hyper-fast recovery off the bike.

Here is the method I use for fool-proof performance.

1. Stay Hydrated

We all know the importance of staying hydrated. However, it is easy to underestimate the amount of water your body needs on sweltering days.

Additionally, proper hydration has about a 24 hour lag time. So you need to hydrate for the temperature and activities that you have planned for the next day by drinking of plenty of water the day before.

During your workout, you need to drink at least 30 ounces of water per hour.

It's easy to overlook this step until you or a friend are being treated for dehydration.

Leg cramps are one of the lighter symptoms when it comes to dehydration.

2. Keep Your Electrolytes Balanced

Sodium, Calcium, and potassium are three of the chief suspects, here. In most cases that I've dealt with, cramping is either related to dehydration or a lack of electrolytes.

The critical thing to realize, here, is that your muscle is also a heart and needs the proper balance of electrolytes for you to stay alive. Leg cramps can be an important signal that you need to get electrolytes.

Most sports drinks have plenty of electrolytes to get you going again.

Recurring leg cramps could be a sign that there is an underlying problem. You may need to supplement your calcium and potassium. Calcium supplements are very affordable, and bananas are an easy way to get plenty of potassium (although potassium supplements are available as well.)

Magnesium is an excellent muscle relaxer. After a hard ride, a tablespoon of magnesium powder mixed into some water can help your muscles recover and promote deep, healing, sleep.

Magnesium also helps with potassium uptake.

The main takeaway on this point is to mix some electrolytes into your drink to replace the electrolytes that you will be sweating off.

3. Boost Your Vitamin Intake

Vitamin D helps with calcium uptake and processing. Especially in the wintertime or on weeks when I will spend less than 5 hours outside, I like to supplement Vitamin D.

The B vitamins can also help if there is a nerve problem that is causing the Spasm. A B-complex is a handy one to try before you ride if muscle spasms are a common problem for you.

Both Vitamin D and the B Vitamin family can stimulate you and make it hard to sleep. Take them in the morning to avoid causing insomnia.

4. Stretch

Most muscle spasms can be stopped by stretching. Learn the basic quadriceps, hamstring and calf stretch so you can use them interrupt a spasm.

Daily stretching is also advised to help loosen tight muscles and improve their performance. Elite athletes have nightly massages. You may not have that luxury, but a consistent stretching routine every night can make all of the difference.

5. Weight Lifting

Sometimes a cramp comes from over-use. Muscle failure is a very real thing.

In addition to riding your mountain bike more, you can hit the gym and start increasing your strength. Lifting heavy weights also helps your nerves learn how to recruit more muscles so that you work the muscle more evenly at all times.

This can help keep you from overtaxing a small piece of your muscle and creating cramps.

6. Cross-Train

I find that many recurring injuries or fitness setbacks are often rotted in a muscular imbalance.

A classic example of this is our hip flexors. Many of us mountain bikers are weekend warriors who hold down a desk for hours every day. These sitting jobs create shortened hip flexors, which then influence the psoas and abdominal muscles.

Suddenly, you've lost all of your core strength and your poor quads and hammies are trying to provide downward force while simultaneously stabilizing your hips and knees. This creates added muscle fatigue on your power-driving muscles and raises the risk of injury.

The only solution is to identify and resolve the underlying weakness by targeting those muscles with exercises that correct that specific imbalance. This is why you will often see athletes take up sports such as yoga, pilates or swimming to create musculoskeletal balance.

Steroid for Back Pain Treatment

Back pain affects mobility, and it results in hindering your daily activities. The pain itself can be unbearable. In most cases, a visit to the doctor is the best treatment, and it often results in the prescription of medication as the first treatment. The drug may be in the form of an injection, or it may be a pill, both of which are good in relieving the pain.

Causes of Back Pain

Back pain is often caused by an injury, arthritis, degenerative disc disease or inflammation within your spinal cord. With the spine being the nerve center, any injury or inflammation does result in excruciating pain. If left untreated, the injury may worsen and could cause permanent damage to your spine. It is necessary to seek medical treatment immediately if you experience any of the following issues.

Pain that extends to your legs from your back.Any pain in the back that is as a result of any fall or trauma.Three-week-long persistent back pain.Sharp continuous pain any time you lift your leg or bend over.If the pain results in numbness of your legs.When the pain worsens every time, you rest.

Treatment of Back Pain

Before any treatment can begin, the immediate action is to relieve the pain. Steroids come in handy in such situations. As an anti-inflammatory drug, steroid use in back pain treatment has proven to be useful over the years. In most cases, the pain is resolved within six weeks. Steroid use on back pain is a short-term treatment plan and is not recommended for long-term treatment.

Turinabol steroids have been helpful over the years to many back pain patients. Turinabol steroids share a similar structure to Dianabol, the first approved steroid for human use in the US. Some shared properties make its use in treating back pain effective.

Lifestyle Adjustments to Incorporate For a Healthy Lower Back

Incorporating certain aspects of lifestyle adjustments in your everyday routine will be of great help in treating and preventing back pains.

Exercise

Exercise is as vital to those recovering from back pain as it is to those who have never experienced it before. Physical activity strengthens your overall mobility and fitness. Any physical training adopted be it, bodybuilding, cycling, jogging, stretching among others, should pay attention to strengthening your core. This goes a long way towards improving your back’s health.

Avoid Slouching

This goes for individuals who are used to slouching on the couches, in their office seats, or in school seats. Slouching puts a strain on the lower back. Well, the pain may not be evident immediately, it gradually develops over time. To avoid this, consider changing your sitting position. Sit upright, and if your seat is the problem, get a more comfortable one.

Weight Check

Extra weight may not be a cause of pain, but it sure scales it up. With excess weight, the pressure is put on your back to support the extra pounds. It further disorients your posture thus putting more strain on your back to correct this. By eating healthy and cutting back on excess weight, you are sure to prevent any back pain in future.

Seeking Medical Assistance in cases of back pain

The rule of thumb is to find medical assistance whenever you feel back pain. Not addressing it on time could result in further pain complications that prove to be costly. Further, it is in your best interest to adopt the proper use of steroids such as turinabol steroids, in your pain management plan.

You are at the core of any treatment of back related issues. Taking care of your health is important.

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How to Choose the Right Chiropractor

Chiropractic is a technique that’s becoming more and more popular when it comes to treating back injuries and conditions, and not only, but in treating other health issues as well.

Despite sparking unjustified controversy, it proves to be a very safe and efficient therapy for different types of chronic pain, especially when it comes to back, neck and head, as experts from Fix Body Group state.

When you opt for this type of the treatment, the most important thing to pay attention to is of course to choose the right chiropractor. As everything is literally in his or her hands. So here is how to know you really are in the right hands and will receive the best possible treatment.

Certify

The first thing to make sure is that your chosen chiropractor is actually certified for performing this type of therapy. Actually, the training and education they go through are some of the most demanding in the medical practice. Of course, the training doesn’t guarantee they are the best, but it is the first requirement they need to meet.

If you are not sure about their qualifications and have any doubt whatsoever, feel free to ask for evidence. It is important to feel safe and relaxed during your chiropractic treatment so don’t be afraid to ask if you need reassurance.

Check Their Reputation

The best way to choose a chiropractor is always by recommendation. It can be from your general practitioner or physiotherapist, or by friends for whom you know they visited that chiropractor and had good results.

Also, you can always opt for a chiropractor who works in a renowned institution which is known to hire only the best professionals and thus can guarantee the safety and the highest quality of the treatment. That way you will be sure you really are in the best hands and will receive the best treatment resulting in the best possible outcome.

Ask about Techniques They Use

Even though the central method in chiropractic is spine manipulation, there are different techniques that chiropractors use, some of them being best adapted for certain types of issues. Treating stress through chiropractic therapy is not the same as treating an old joint injury and it requires a somewhat different approach.

So depending on the problem you have, you can check what techniques some of the renowned chiropractors use. That can help you choose the right one for you among the circle of the best chiropractic professionals, since many of them can be great experts, but maybe not the best ones for what you need.

Check Their Approach

Someone may be the greatest expert, have all the qualifications and recommendations, but if you do not feel comfortable and do not like their approach, then they’re simply not the person for you. Do not disregard this aspect only because everyone says someone is the best and you should go to that person.

If you don’t feel that way, then you should keep searching. You shouldn’t forget that chiropractic is a holistic treatment, treating your whole being as a whole, which means that your emotions and the way you feel play an important role in your health. And if a treatment that is meant to help you makes you feel stressed, upset or disturbs you in any way, then it is probably not going to help you. So listen to yourself and keep searching until you find what is truly best for you.

 If you have confidence in the chiropractic therapy, it can open a whole new world of opportunities and potential for healing and recovery. Don’t ruin that opportunity by visiting a chiropractor who doesn’t suit you.

Battling Venous Insufficiency Through Exercise

Venous insufficiency refers to a condition in which blood from the limbs does not move properly back to the heart due to weakened valves. This often results in pooling of blood in the legs. This is usually caused by either blood clots or more often, by varicose veins.

To put it simply, the veins are unable to perform their proper function as required. The veins function to prevent backflow of blood. In the case when one is suffering from varicose veins, the blood can flow backwards resulting in the blood not flowing to the heart. Learn what vein disease is here

Now that we have understood the condition, it is necessary we look at the solutions. One of the factors that lead to venous insufficiency in inactivity. If you tend to sit or stand in the same position for long periods of time, you are at a higher risk of suffering from venous insufficiency.

This is important to note given that most people have jobs that confine them to an office where they are virtually in the same position all day. One of the best ways to treat venous insufficiency is to increase blood flow through exercise. Below are a few exercises that you can do to improve your blood flow.

1. Walking

This is the easiest one, anybody can do this. Don’t underestimate the power of walking. You’ll have doctors recommend that even a thirty-minute stroll will do wonders for your body. So, if you find that you don’t like running or rather engaging sports then set aside some time for a walk.

The trick here is to be consistent. You must decide, either a morning or an evening, allocate thirty minutes at least to go for a stroll. Once you make it a practise, you will realise how much you enjoy it and how good it is for your health.

2. Flexing

This one is pretty simple as well. It’s a good exercise for those who spend most of their day seated. So, what you should do here is extend your leg and then flex your foot back and forth. Its advisable to do these ten times on each leg. This helps increase blood circulation in the calves. If you are prone to sitting for extended periods, you should endeavour to do this every thirty minutes.

At first, you will need to be conscious of it, purpose to flex every thirty minutes. However, as you keep doing it your body will become quite used to it and you will find that you do it reflexively. The trick is to make it a habit.

3. Calf raises

Studies have shown that one of the major factors that contribute to venous insufficiency is weak calf muscles. Weakened calf muscles are as a result of sitting or standing in the same position for long periods of time. For this reason, it is of great importance to build calf muscles. There are two easy ways this can be done.

The first is to stand with your feet flat on the floor then come up to your toes. Do this around ten times, raise yourself up, come back down. The second way is to stand on one foot, then raise the other up. Do these ten times on each leg

4. Jogging

Jogging is one of those timeless, all round exercises. Its good as a full body workout for the simple fact that it gets your heartrate up. It’s also therapeutic in some way because it allows you to get out of your own thoughts and what might be stressing you for a while. A lot of people have a negative attitude towards jogging and running.

The trick here is to go at your own pace but don’t stop moving. What I usually recommend is to jog in intervals, however small. You can jog for 30 seconds, then walk for ten. Just enjoy it, because if you don’t enjoy it you won’t stick to it.

5. Cycling

Cycling is one of those joys we left in childhood that we shouldn’t have. Cycling is a good work out, a nice way to explore places and very good for your leg muscles. I would advise anybody to just have a bike. If you have a family, it’s a fun way activity to do as a family, just ride around your neighbourhood.

Even if you don’t have a family, you can get together with your friends, or your spouse and explore trails or something of the sort. You can even opt to do it at the gym, on the stationary bicycle.

6. Swimming

Swimming ranks as one of the best ways to exercise according to my view at least. The reason for this is that it works out almost all the muscles in the body. Another good reason, perhaps a bit shallower really, is that you don’t sweat. So, it’s a very good option for those who don’t like running, jogging or cycling cause of sweating under the sun.

Set aside thirty minutes of your day or at the very least, set side three days a week to go swimming. Do a couple of laps in the water and then dry off. It’s good for your body and quite relaxing after a hard day of work. The exercises above are what you need to deal with venous insufficiency.

Source:

https://www.usaveinclinics.com/vein-clinics-vein-disease/https://www.healthline.com/health/venous-insufficiencyhttps://www.livestrong.com/article/295047-exercises-to-help-venous-insufficiency/​
How Your Body Reacts to Excess Cortisol

The adrenals are two tiny glands positioned on top of your kidneys. The adrenals produce adrenaline-like hormones, as well as the hormone, cortisol. Cortisol regulates many different metabolic functions in the body; it's responsible for maintaining cognitive functions in the brain, balancing blood-sugar levels, and managing electrolyte balance.

The adrenal cortex secretes cortisol as a response to elevated levels of environmental and mental stress, which is why it’s also known as “the stress hormone.” When cortisol levels in the blood are too high, a condition called hypercortisolism, or Cushing’s syndrome, develops. Too much cortisol in the blood elevates stress levels to the point where physiological and psychological disorders may develop in otherwise healthy people.

Treating the symptoms of hypercortisolism requires a visit to your physician for a blood test and diagnosis of the condition. Your medical professional will analyze your cortisol levels and recommend a course of treatment to restore hormonal balance to your system. If you recognize any of the following symptoms listed below, especially if you are experiencing a combination of symptoms, consult with your healthcare provider immediately.

1. Insomnia and Fatigue

The most common symptom of hypercortisolism of Cushing’s syndrome is fatigue and insomnia. The body requires cortisol for ATP production, the source of biological energy. When the adrenal cortex is overly-stimulated due to excessive stress levels, the results are counterproductive for the mind and body.

Normal adrenal function, produces peak cortisol levels in the early morning, with the production of the hormone tapering off as the day progresses. People who are living with hypercortisolism or Cushing’s experience an over-loading of the adrenal cortex due to stress.

This effect results in a reverse of cortisol production, with levels of the hormone rising at night. The constant production of cortisol by the glands results in over-stimulation of the body and brain. As a result, anyone living with hypercortisolism is left feeling exhausted during the day.

As cortisol production peaks at night, the body and mind struggle to fall asleep, resulting in bouts of insomnia that create a negative feedback loop between the brain and adrenal glands. The more tired you feel during the day, the more cortisol released, further exasperating symptoms of insomnia and fatigue.

2. Sudden Weight Gain

Another common symptom of hypercortisolism or Cushing’s syndrome is an unexpected, sudden gain in body weight, especially in the upper-body. Excess cortisol production causes the body to hold more intra-cellular water, giving a bloated and puffy appearance to the face, chest, arms, and abdomen.

Wild swings in hormonal balance also affect your appetite. The body may excrete excess ghrelin (the hunger hormone) as the hypercortisolism progresses. This rise in ghrelin creates cravings for salty, sugary, and fatty foods that you wouldn’t usually eat. If you find yourself binging on junk food, it could be a sign of excess cortisol in your blood.

3. Skin Disorders

Excessive cortisol levels in the body affect the epidermis as well. The skin is the largest organ in the body and its predisposed to the effects of over-production of cortisol. Since you can see your skin, but you can’t see your internal organs, it provides a good indicator of hypercortisolism.

Excess cortisol production creates a thinning of the skin resulting in a dry, shiny, flaky appearance. The skin tears easily under environmental stress or exercise related activity. You may also notice that you begin to bruise easily and the skin takes longer than average to repair the damage. Cortisol breaks down the dermal proteins and weakens the walls of blood vessels, predisposing them to injury.

 Hypercortisolism reduces immune function, increasing the susceptibility of the skin to infection and disorders such as psoriasis and eczema. You may also notice large spots appearing on the face, shoulders, or chest. Edema caused by hypercortisolism swells the skin around the ankles and wrists and may last for days or weeks before dissipating.

4. Musculoskeletal Issues

Hypercortisolism also affects the muscular and skeletal systems as well. Increased cortisol weakens bones, exposing you to risk of fractures and breaks from falls or other accidents. Hypercortisolism depletes minerals like calcium and potassium, two critical minerals responsible for the health of your bones and muscular contractions.

The ribs and spine are the two most frequently injured areas for those living with hypercortisolism. It’s common for breaks or fractures to be accompanied by the bruising or tearing of the skin as described above. Broken ribs are especially dangerous as they could pierce and puncture the lungs creating a medical emergency.

5. Lowered Immune Function

The immune system is adversely affected by hypercortisolism as well. The thymus regulates immune function, and high cortisol levels disrupt the normal function of this critical gland. High cortisol levels can result in autoimmune disorders where the immune system mistakes the body’s organs as an existential biological threat.

The thymus elevates production of antibodies and attacks otherwise healthy organs. Adrenal fatigue is an example of an autoimmune disorder created by hormonal imbalance. If left untreated, these disorders can develop into chronic diseases that threaten your health. Crohn’s disease, lupus, and fibromyalgia are severe and permanent diseases that require urgent medical treatment and monitoring by a health professional.

6. Mood Swings and Depression

Since hypercortisolism is a stress-related disorder, it can amplify feelings of anxiety, resulting in panic attacks and other nervous system disorders. Visit your healthcare professional if you are feeling depressed, it could be a sign of hypercortisolism or autoimmune disease. Address hormonal imbalances immediately to prevent the progression of psychological disorders that may masticate into mental health issues, such as self-harm and suicidal thoughts.

Natural Treatment Strategies to Balance Cortisol Levels

Your doctor will determine the severity of your hypercortisolism by reviewing your bloodwork results. Provided that the condition isn’t severe, then it’s possible to treat it without the use of drugs. Try out these 5 strategies to reduce levels of cortisol naturally.

1.    Rest as Much as Possible

Stress is the number one cause of cortisol imbalance. Cut out as many sources of stress from your life as possible. Try drinking herbal teas like valerian or chamomile to help you drift off to sleep. Add some GABA to your evening meal; this supplement increases the therapeutic value of your sleep.

2.    Clean Up Your Diet and Drink More Water

Remove any sources of refined carbohydrates, such as white flour and sugar, from your diet. Refined carbs increase levels of systemic inflammation in the body, exasperating the symptoms of hypercortisolism. Replace these foods with sources of healthy fats, such as nuts, deep-water fish, extra-virgin olive oil, and whole eggs. Drink more water and stay hydrated to improve metabolic function.

3. Cut out Coffee

Coffee is a stimulant; therefore, it would make sense to quit the espresso while your recover from hypercortisolism. Coffee induces catabolic metabolism and decreases anabolic metabolism, boosting cortisol levels by up to 30% within an hour of drinking the beverage. Avoid tea and green tea as well, they both contain as much caffeine as coffee.

4. Regular Exercise

Exercise is critical for cardiovascular health and enhanced cognitive function. Raising your heart rate for 10 to 20 minutes each day has tremendous benefit in relieving the symptoms of hypercortisolism. Regular exercise also protects the cardiovascular system against the effects of excessive cortisol production. When you exercise, the brain releases serotonin and dopamine, “feel-good” hormones that lower the risk of developing depression or anxiety.

5. Supplement Your Diet with a Cortisol Blocker

Upon reviewing your bloodwork results, your physician will recommend a course of treatment to cure hypercortisolism. If the condition is not yet severe, it’s possible to reduce cortisol levels with a natural cortisol supplement, in combination with adjustments to your diet and lifestyle. Visit your doctor a week or so after starting treatment for another bloodwork assessment. The results of the test will show the efficacy of the treatment and provide your medical professional with the information they need to make adjustments to your medication therapy.

How Intense Workout Preserves Memory Function

Physical fitness has recently been associated with brain health. Many researchers have found that exercise is a form of prevention for many ailments. Convincing evidence shows that exercise can help the brain resist shrinkage and improve creativity and cognitive abilities. It has also been found that exercise promotes the process call neurogenesis—the ability of your brain to adapt and grow new brain cells, no matter your age.

Exercise also promotes our mental health by boosting hormones and neurotransmitters linked to your mood control, including endorphins, dopamine, serotonin, glutamate, and GABA. It also normalizes insulin resistance. Canadian researchers have also found most recently that high-intensity workouts can help boost memory through improving hippocampal function.

This finding could prove an important strategy against Alzheimer’s disease. Researchers also recently concluded that aerobic exercise could increase the left hippocampal volume, that which benefits specific memory functions.

Exercise Promotes Neurogenesis

The idea that the brain is able to rejuvenate and regenerate throughout a lifetime is contrary to what we have been taught throughout the years. We usually are told that once neurons die, there is no regeneration. Because of this flawed understanding, it has been thought that memory decline is a normal part of aging.

The real key lies in being proactive by eating a healthy diet—including plenty of healthy fats (such as animal-based omega-3’s)—and staying physically active.Studies have shown that exercise can boost brain matter in the hippocampal as well as preserve it in the frontal, parietal, and temporal cortexes—preventing cognitive deterioration.

Cardio Helps the Brain

Your right and left hippocampi are both parts of the limbic system, which plays important roles in the organization from short-term to long-term memory storage. It is also where the memorization of names, verbal/memory function, spatial relationship memories, and nonverbal memory functions occur.

The recent data shows that exercise routines including variations of cardio exercises helped prevent the decrease of the hippocampi over time and that aerobic exercise can be useful to prevent age-related hippocampal deterioration in order to maintain neuron health.

Exercise Also Helps Mitochondrial Biogenesis in the Brain

Exercise has also been shown to increase a metabolic signal that aids mitochondrial biogenesis. A high-sugar diet is considered toxic to mitochondria—which not only help us produce energy, but also power our cells and determine which cells remain living or die.

This idea is causing Alzheimer’s and Parkinson’s diseases to be considered mitochondrial diseases, meaning they can be acquired by exposure to toxins, or even through toxic effects of mitochondria based upon your diet.

It seems as though those who benefit from aerobic exercise gain a wider variety of good bacteria in the gut. This correlates to overall better health, a more balanced immune system, and reduced inflammation.

A Healthy and Fit Lifestyle Protects Against Dementia

In 2015, data was published to show that a fitness program could reduce the risk of dementia, even with those who are high at risk. Through a period of addressing diet, training exercises, and metabolic risks, the group of candidates scored significantly better on a test showing mental functioning than did the control group.

This study is the first that shows an intensive program of lifestyle changes may prevent cognitive decline in those who are at a greater risk of dementia. This is concurrent with previous research that shows there are links between cognitive decline, diet, heart health, and fitness in the elderly. One way to help could also be introducing ketone supplements into your daily supplement protocol.

Other Functions That Exercise Aids in Brain Health

Connections between physical fitness and brain health are profound. Here are a few more ways in which this is a factor, besides those already mentioned above.

Improved blood flow to the brain – The brain needs a certain amount of oxygen to aids its proper function. This explains the brain/heart connection—what is good for one is also good for the other. The increased blood flow from exercise allows for your brain to function better, almost immediately. The result is more focus after a workout—improving productivity at both work and home.

 

Reduction of plaque formation – By changing the way damaging proteins reside in the brain exercise can help slow the development of Alzheimer’s disease.

 

Decreasing BMP – BMP can slow down the creation of new neurons, thus reducing neurogenesis. With high levels of BMP, the brain grows slower. Exercise reduces this impact and allows your adult stem cells to continue to perform their vital functions that keep your brain agile.

 

Boosts noggin – Exercise also increases another brain protein called noggin—acting as a BMP antagonist. This complex interplay between noggin and BMP appear to be powerful factors that help ensure the youthfulness and proliferation of your neurons.

 

Lowers inflammation—Exercise lowers levels of cytokines associated with obesity and chronic inflammation. Both of these can adversely affect brain function.

 

It is really never too late to reap the benefits of exercise. Exercise, especially an ideal program of high-intensity cardio and strength training, show themselves to have a high impact on your health. The major benefit is preventative – both dementia and cancer are two of a very long list of problems that can arise in your health from chronic inactivity.

The earlier you begin, the more long-term are your rewards. Think of it as an investment in your future—the future of both your physical and mental well-being. The brain has the ability to grow and regenerate throughout your entire life—exercise is perhaps the best way to ensure this continues productivity and health!

Author Bio

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Amanda Maurois- Proud mompreneur, graphic designer, enthusiastic traveller and blogger who loves to write about healthy lifestyle, entrepreneurship, time management and more. She is also a lead writer and editor at HowTonight lifestyle magazine. Follow Amanda Twitter @mauroisamanda

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Does Stretching Make You Taller Even After Puberty?

Being tall has always been preferred in our society. Tall people have more advantage in a wide variety of sports, look better in clothes and are considered attractive by many. Aside from that, and even without sensible reason, height is equated to power and success.

In fact, studies show that taller people find it easier to get a job, and get this, are paid more than the shorter joes! It’s no wonder why some people are willing to take extreme measures such as limb lengthening operation to increase their height.

At the same time, stretching exercise programmes claiming to help you grow by at least 2 inches are also slowly becoming popular. But before you jump into the bandwagon, take a step back to investigate and ask yourself: does stretching make you taller for real?

via Stylecraze

Does Stretching Make You Taller Let’s Talk About Your SpineWhy Stretching Is ImportantHow To Properly Stretch How To Keep Your Regained Height In Conclusion

Let’s Talk About Your Spine

While there is no real hard evidence that you can still grow after puberty (around 11-14 for girls and 12-16 for boys), you can still ‘appear’ taller by stretching your spine. Your height slightly decreases through the day because of the compression of the fluid sacs in between your spinal discs.

Gravity, your head and shoulder weight, as well as any additional pressure on the backbone (yes, that includes doing overhead lifts) cause this natural compression. You can lose as much as one percent of your actual height.

Therefore, reversing the compression can make you seem ‘taller’ simply by regaining the height you lost. Regularly stretching your spine and maintaining a correct posture will help it regain its natural form before it was compressed.

It will also allow for more room to absorb nutrients making your vertebral disc thicker which then contributes to the length of your backbone.

Why Stretching Is Important

Increasing your height is not the sole nor the most important function of stretching. Everyone can benefit from the many good outcomes of stretching including better posture and fewer aches after working out. At the same time, it improves your mood and disposition.

When you stretch, your blood circulation improves a lot. The bursts of oxygen into your brain makes you think clearer and even uplifts your mood.

Let’s also not forget the age-old rule of doing ample stretching before doing any physical activities. Whether you are into sports or lifting weights, stretching greatly reduces the risks of injury.

How To Properly Stretch

While stretching can be a little uncomfortable, especially if you’re not doing it regularly, it should not be extremely painful. Start gently and take your time holding each stretching position to allow your muscles and joints to loosen up.

You can hold each pose starting from 20 to 60 seconds depending on how advanced you are.

Do not force yourself into uncomfortable and unnatural body positions. Consider doing yoga which greatly improves flexibility and balance. No time to go to the gym or join a class? Here’s a guide for total body stretching exercises that you can easily do at home.

How To Keep Your Regained Height

While there is definitely no magic to increase your height, you now know that stretching can make you taller by reducing spine compression to express your full height. This gain however is not permanent. But you can do the following to keep your backbone decompressed all the time:

Stretch regularly – You are fighting gravity 24/7, so regular stretching is a must. Do stretching exercise for 2-3 times a week for sustained results. Improve your posture – Be mindful of your posture whether you are sitting or walking. If you’re stuck in office all the time, aim to make your office more ergonomic.Strengthen your core muscles – The ring of muscles that protect your midsection including your back plays an important role in supporting and keeping your spine in proper shape.Observe general health – A healthy body is able to optimize results from any workout, so stay active and feed your body right.

In Conclusion

Being tall certainly has its advantages. Do not forget that height is a delicate mix of genetics and environment. While genes are something we can’t actively choose, we can improve the environment in which our body thrives – what we eat, the activities we do and so forth.

The human body is an amazing organism and understanding its capabilities and how it works is the first step in transforming it. In case of increasing your height, unless you are ready to drop a wad of cash and endure a long and painful surgical procedure, stretching could be your best best. 

It can make you look taller, improve your general health and even make you feel sunnier. There’s really nothing to lose.

If you want to know more about stretching or have any questions on fitness, please leave a comment below and don’t forget to share this to your friends – tall or otherwise! 

Alzheimer’s Prevention Strategies: Maintaining Healthy Brains Throughout Life [Infographic]

New research into aging and brain function offers hope that managing certain health and lifestyle factors may postpone or prevent Alzheimer's Disease.

Is aging gracefully possible in a time when the rate of Alzheimer’s Disease (AD) is significantly increasing? Researchers like Dr. Gary Small, director of the UCLA Center on Aging and organizations like The National Institute on Aging indicate that managing risk factors and personal habits may not only be the key to improving memory, but can have lasting effects and reduce the odds of developing serious brain diseases like Alzheimer’s. Here are several areas where research is ongoing.

Heart Disease, Blood Pressure and Diabetes

Studies suggest elements of heart disease like high levels of blood cholesterol and homocysteine, an amino acid which in large amounts can make neurons stop working and die, may contribute to the development of AD.

High blood pressure can damage blood vessels in the brain and reduce the brain’s oxygen supply and may increase the risk of AD by disrupting nerve cell circuits that are thought to be important to decision-making, memory, and verbal skills.

Evidence is mounting that type 2 diabetes and AD share several characteristics, and that abnormal glucose and insulin regulation takes a toll on brain health by encouraging inflammation and the inefficient use of oxygen in the body.

Nutrition

While scientists suspect that inflammatory and chemical fluctuations in the body may contribute to the development of AD, the impact of nutrition and supplements in the prevention of AD is unknown. Trials are ongoing to determine if therapy with antioxidants, anti-inflammatory drugs, estrogen, natural supplements, or even vaccinations to reduce the formation of plaque in the brain may impact the onset of AD.

Stimulating Social and Intellectual Activity

Numerous studies have shown that being socially engaged and keeping the brain active, not only throughout one’s lifetime, but by adding these elements in later life, improves memory and slows cognitive decline. The maintenance of relationships and participation in many social activities has been linked to decreased incidence of dementia, and challenging and novel mental activity is known to encourage regeneration of brain cells.

"The brain is a learning machine, and like all machines it needs to be continually maintained," says Michael Merzenich, a professor emeritus at the University of California at San Francisco.

"If you stop exercising the brain -- and this is what often happens during retirement -- then you shouldn't be surprised when it starts to die off." A variety of brain health programs are springing up to teach people healthier brain habits.

Physical Activity

Physical exercise does as much for the brain as the body, according to recent population studies, and may stave off AD. "Regular physical exercise is probably the best means we have of preventing Alzheimer's disease today," said Dr. Ronald Petersen, director of the Alzheimer's Research Center at the Mayo Clinic in Rochester, MN. Scientists believe that physical activity improves blood flow to the brain and activates cellular mechanisms that improve brain function

Depression

Studies of individuals with a history of major depression show they were more than twice as likely to develop Alzheimer's disease as those without past depression. Researchers hypothesize that depression may increase AD risk by overstressing the brain’s complex memory, feedback and reaction system or by exposing it to excessive amounts of the hormone glucocorticoid, causing brain cell damage and perhaps susceptibility to Alzheimer's.

New research offers hope that managing medical conditions and lifestyle factors that affect the brain may not only prevent the development of brain diseases like Alzheimer’s, but could help mitigate the emotional, physical and financial fallout that entire families endure as a result of AD. Getting older may be inevitable, but the onset of degenerative brain disorders may be more preventable than ever.

Feature Image credit: healthaim.com

Read more on the Infographic:

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About author- Rogers Meredith- a registered nurse and a health writer from Geriatricnursing.org

How Many Calories In A Whole Watermelon? Guide To Healthier Eating!

Watermelons are beautiful fruits that taste like summer! They come in all sizes but are mostly oval or circular in shape depending on the type. You could land on one that is quite sweet and another that is still trying to find its bearing in the sweetness department but they will all satisfy you because it is more than just sugar.

A watermelon is one of those fruits that quench more than one need and this sometimes blinds you to how many calories in a whole watermelon. I once went on an unexpected watermelon binge because I just couldn’t put it down!

Watermelon Provides Much Needed Hydration and Fiber

via Healthfoodxdrinks

Watermelons are over 91% water and have a good amount of natural sugar and this makes them a great option to quench your thirst. A study from the University of Aberdeen Medical School has pointed out that you are better off eating some watermelon as compared to drinking water or sports drinks when you are extremely thirsty or going through your workout.

Have you tried it though? I did and I liked the results. It was refreshing and quite filling as well.

Apart from water, it contains lots of dietary fiber and this is what makes it filling. It also offers some great nutritional benefits including 20% of your recommended daily intake of vitamin C, 17% of your recommended daily intake of vitamin A, lycopene (which is an antioxidant that combats free radicals thus protecting you against diseases like cancer and heart disease) and potassium which regulates blood pressure.

It also contains important essential rehydration salts including potassium, calcium, sodium and magnesium.

How Many Calories Are You Consuming in That Watermelon?

Many people forget to count the calories when dealing with watermelon; but it is understandable because, oh my, have you tasted watermelon in the summer?

Its calorie count in a cup isn’t something you would want to worry about too much though. A 5.4 oz cup of watermelon contains about 46 calories.

That sort of puts your worries to rest because it is a figure that you can easily get rid of in a simple workout. Calorie King actually gives the exact length of time it would take for you to work it off using different common exercises.

A whole watermelon is a different bowl of fruit altogether. Seeing as they come in different sizes, it may be difficult to talk about that particular watermelon you had or are planning to have today. I will use weight measurements though so you can compare.

You do remember the weight of your watermelon, right? Or did you get sucked into the juicy sweetness and forgot about such flimsy requirements? I probably would have too!

According to Calorie King, a 13 lb melon has about 920 calories. This will take you 105 minutes of jogging, 255 minutes of walking, 140 minutes of cycling or a 77-minute swim to get rid of. That is a large number, especially considering the fact that it has a large percentage of carbohydrates, which is what gives it the sweet taste.

Watermelon Is Healthy And Good For Weight Loss

It doesn’t look so bad when you put it in perspective though. The recommended calorie intake for adults is anywhere between 1800 and 3200 calories a day and is largely dependent on gender, age and activity level. There are therefore worse things you will eat and mess up your calorie count for the day.

As you watch your calorie counter watermelon can greatly help you in losing any excess weight. No, it isn’t a wonder food but its components work well for this purpose.

The idea behind weight loss diet plan is expending more than you put in. Controlling portions is usually a resulting challenge but because watermelon has fewer calories, you can have enough to fill you up.

You will also need to replace less healthy foods in your diet with watermelon. Take watermelon instead of chocolate cake for dessert or instead of a pie for your 4 o’clock tea.

You’ll avoid a larger number of calories that way and create a calorie deficit. A deficit of 3500 calories is all you need to lose 1 pound.

Conclusion - Watermelon is indeed awesome!

Watermelon is indeed awesome and contains a good amount of calories to keep your body fueled without causing damage to your recommended calorie count. Its taste is fulfilling and refreshing and is packed with minerals and nutrients.

It may be best to have it whole because making a juice or smoothie may increase the amount of sugar and calories, and this goes against your earlier achievement of consuming fewer calories. 

So, the next time someone asks you whether you know how many calories are in that whole watermelon you are cradling you’ll have a perfect answer and more tips for them too.

Please feel free to comment with your questions, opinions and suggestions about this!​  Read more on health wellness tips section.