Health Benefits of Yoga

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Yoga is an ancient science comprising of different disciplines of the body and mind. It originated in India two and a half millennia ago, and it has developed to become one of the most effective physical exercise and meditation technique insofar as enhancing the overall health of practitioners is concerned. Many scientific studies have been done to determine its impacts on people’s health, and below is a rundown of the health benefits that the studies have associated with yoga.

Improved Flexibility

Improved flexibility is probably the most obvious health benefit of yoga. In your first class, it will be very difficult or even impossible for you to do a backbend or touch your toes. But with practice, the posses that are impossible to many will become very simple for you. This is because the joins will loosen and the muscles will become more flexible. This will enhance your mobility and save you from muscle pain caused by tight hamstrings.

Enhanced Muscle Strength

Yoga will also enhance the strength of your muscles. Stronger muscles will not only make you look nice but also protect you from conditions such as arthritis. Stronger muscles are also known to prevent falls especially among the elderly. Although some other physical exercises such as weight lifting are effective in building muscles, they may mean that flexibility has to be sacrificed. Yoga comes with an added advantage because it strengthens the muscles without necessarily negating muscle flexibility.

Improved Spinal Health and Sleep Quality

The sedentary nature of the modern lifestyle has really been detrimental to the spinal health of many people around the world. Thus, they suffer from problems such as headaches, back pains, and lack of sleep. Yoga has been found to be effective in managing back pain and stress, which enhances the practitioners’ spinal health and improve the quality of their sleep.

The Takeaway

Overall, it is apparent that yoga has a plethora of physical and emotional health benefits. Get a yoga trainer today and train consistently to improve your spinal health, muscle strength, flexibility, and the quality of your sleep.

5 Key Healthy Eating Habits

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Healthy living is significantly determined by the food that people take. Indeed, developing healthy eating habits is one of the most critical steps towards leading a healthy lifestyle. We all understand how amazing it is when we develop a habit of doing something and it becomes almost impossible to do without it, and this works in both good and bad habits. Below is a rundown of some healthy eating habits that you should seek to develop to keep your body strong and healthy.

Drink a lot of Water and Ditch Soft Drinks

To keep your body hydrated, it is advisable to take at least eight glasses of water per day. You can take more during exercise or during hot weather. You should also avoid sugar-packed carbonated drinks.

Don’t skip breakfast

Breakfast is the most important meal of the day. It provides your body with the necessary energy to start your day and keep going throughout the day.

Take small meals throughout the day

In order to avoid starving yourself and ending up overeating, it is imperative to develop the habit of snacking between meals as opposed to gorging yourself at breakfast or lunch. Snacking between meals will help you control hunger to ensure that you don’t eat more than enough.

Eat plenty if vegetables and fruits

You should learn the habit of ensuring that every meal and snack is accompanied by plenty of vegetables and fruits. This will enhance the efficiency of your digestive system in addition to supplying some essential minerals and nutrients.

Avoid processed food

Parked foods are aimed at convenience. Unfortunately, they are not that healthy. Most of them have high levels of preservatives, artificial coloring, and other unhealthy chemicals. It is, therefore, imperative to develop the habit of preparing meals from unprocessed food items. Start cooking with lean meat, fresh vegetables, legumes, and nuts among other unprocessed food items.

The Bottom Line

Overall, it is apparent that, just like any other habit, healthy eating habits can also be developed. Start developing the above-discussed eating habits and you will be surprised how your health and the general quality of your life are going to improve.

8 Best Foods to eat

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There are a ridiculous number of foods that are good to eat.  But since we are talking straight nutritional value in this article, it made it a little easier to come up with ten of the best foods to regularly consume.

Healthiest Food #1: Lemons

Lemons are famous for fighting scurvy and for good reason.  Just one lemon provides more than 100 percent of the daily intake of vitamin C.  Citrus flavonoids are also known to inhibit the growth of cancer cells.  Lemons also include vitamin B6, vitamin A, and vitamin E, among other vitamins and minerals.  Drinking a glass of lemon water first thing in the morning is known to give the body the ability to absorb other vitamins and minerals consumed.

avocado

Healthiest Food #2: Avocados

Avocados truly are a super food.  They have healthy polyunsaturated fats, which are said to lower cholesterol by 22 percent.  They have 26 percent of the daily allowance of vitamin K and 20 percent of folate, but the most impressive quality of an avocado is that they do not contain any cholesterol or sodium.  They contain more potassium than bananas, which is important to reducing blood pressure, a major risk factor for heart disease.

Healthiest Food #3: Broccoli

Broccoli has even more vitamin K than an avocado, at more than 100 percent of your daily requirement, a fantastic 200 percent of vitamin C.  It is a wonderful mid-day food, as it continues to provide nutrient absorption assistance for the rest of the food you eat around that time.  It also is high in dietary fiber which helps with your digestion.

Healthiest Food #4: Beans

As most of you know, beans are high in fiber, which can be very good for you when eaten in moderation.  It is said that eating beans four times per week can lower the risk of heart disease by 22 percent.  Beans are loaded with protein, complex carbohydrates, fiber and antioxidants.  They are also an excellent source of minerals, such as folate, iron, magnesium, and potassium.   Don’t go overboard when eating beans; everything thing in moderation.

dark chocolate

Healthiest Food #5: Chocolate

Dark chocolate is especially good for you.  It is another blood pressure lowering food.  Just consume 1/4th of an ounce daily to get the benefit.  The more cocoa, the more flavonoids; which are well known for the antioxidant and anti-inflammatory health benefits.  Dark chocolate is loaded with flavonoids at 53.5 milligrams per chocolate bar.

Healthiest Food #6: Garlic

Garlic is a powerful fighter against sickness, including the common cold.  It has a compound called Allicin, which is very good at reducing blood pressure.  Crushed, fresh garlic is known to have the most Allicin.  Be careful when cooking garlic, as heating it for more than 10 minutes makes it lose important nutrients.

Healthiest Food #7: Walnuts

Walnuts are a great source of omega-3 essential fatty acids, which is an anti-inflammatory.  They are rich in heart-healthy fats and are high in antioxidants.  These little gems are a good source of the B vitamin Biotin.  Also, they may help to prevent cancer.

Healthiest Food #8: Spinach

Spinach is well known for adding strength to Popeye, but few people realize that spinach is one of the most effective at fighting cancer.  It contains lutein and zeaxanthin, which are important for eye health.  In addition, spinach is high in zinc, niacin, protein, fiber, and the fat-soluble vitamins A, E, and K, among other vitamins.  It is packed with nutritional value.  It seems that Popeye was smart!

Top 10 Healthy Reasons to Shop at a Farmers Market

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1. Freshly picked, in season produce is at its height in flavor and nutrients.

2. Support your nearby farmers and economic system.  Buy local.  You also know where the food comes from when it’s grown locally.

3. Fresh fruit and veggies are full of antioxidants and phytonutrients.

4. It’s an outstanding way to get your kids interested.  Let them pick out out something new to try, then they are able to help put together a meal or snack for themselves.

5. Supporting your nearby farmers marketplace strengthens your network.

6. Farmers markets offer ingredients that align with government recommendations.

7. Farmers regularly have guidelines for getting ready their products.

8. You can try a brand new fruit or vegetable!  Explore your taste!

9. SNAP and WIC government benefits are time-honored at some farmers markets.  It’s much better than loading up on junk food too.

10. Farmers markets are easy to find.  Almost every city has at least one farmers market.

Ten Reasons Your Weight Loss Program Fails Miserably

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Your doctor will want you to shed more than a few pounds, if you are at least moderately overweight. It is usually quite easy to lose the first few pounds, but the remainder often refuses to come off. This could happen due to the following mistakes:
1.    Setting an unrealistic goal: You will gain more success if you rely on short-term goals. Instead of aiming to lose a hundred pounds in just one year, it’s better to aim for 4 pounds a month. If you do this consistently enough, you may lose nearly 50 pounds permanently.
2.    Relying only on quick fixes and fad diets: A diet program may require you to eat only one or two foods, such as rice and cabbage. You will not gain a permanent weight loss result with this dieting method. Also, having only liquid diets will prevent you from getting suitable amount of nutrients. On occasion, it is acceptable to substitute your meal with a fruit smoothie or protein shake, as long as it doesn’t contain too much sugar. Another diet method seeks to completely remove carbohydrate from our diet. This is a mistake, because your brain is fuelled by glucose and you will experience the unwanted side effects.
3.    Guilt is your primary motivator: You shouldn’t start the weight loss program because you are feeling guilty. If you do this, it is possible that you will lose motivation quickly. In reality, the feeling of guilt won’t last long and it will become a boomerang. You can overcome weight loss plateau by focusing on positive thoughts and encouragement.
4.    Eat too little and skip meals: During weight loss period, you still need to make sure that your body gets enough nutrients. If you eat too little or skip meal, your body can be deficient of essential nutrients. If you eat only once each day or have two very light meals, then you are not doing your body any good. If you reduce daily intake to less than 1,200 calories each day, then you may need medical supervision. This will ensure that your body isn’t affected by nutritional deficiency.
5.    Obsession over the scale: Scale should be used only as a tool and you shouldn’t be too obsessed over it. Better indications of weight loss are if you can fit into more clothes and you are feeling good. You need to be flexible and your success doesn’t depend on fixed values. You may think that you have reached weight loss plateau, but your body is actually is still in the process of losing weight.
6.    Excessive physical exercise: Physical exercise contributes a lot in helping you to lose weight and you shouldn’t overdo it. If you plan to perform HIIT or high intensity interval training, you should do it only three times each week. HIIT sessions push your body intensely, so you need to have enough time to recover. If you have too much HIIT workouts, it will backfire easily. Because you are on a diet, you have limited carbohydrate reserves and your body will start to burn protein. This could result in the depletion of your muscle mass and your level of metabolism will slow down. If your basal metabolism is reduced, you will be burn less calories during your rest state and you may reach a real plateau. You eat less, exercise a lot and don’t lose any weight, because your metabolism is reduced. Also, overdoing physical exercise will degrade your immune system, making you susceptible to sickness and injury. This makes you feel miserable and your weight loss program will fail.
7.    Excessive use of sauna: It’s a fine to sweat it off once in a whole, but it is counterproductive when you do it too often. It’s true that you will lose some weight after using sauna, but it is because you lose some body fluid. Using sauna too often is also risky, especially after an exercise, because your body will lose too much electrolyte.
8.    Excessive drinking: After a physical exercise, you need to drink a lot of water to re-hydrate. But, if you drink too much, your sodium level can become too low. Low sodium level could cause seizure, coma and death. So, it is a good idea to drink electrolyte solutions after you sweat significantly. If you are moderately active, you should drink about 65 oz of water each day. If you become slightly thirsty, then it’s a good indication that you need to drink a glass of water.
9.    Frequent uses of purging methods: Purging is a method of reducing calories intake by making yourself vomit. This is not a healthy way of dieting. Frequent purging could harm your digestive systems and heart. Vomiting puts pressure on your body and it shouldn’t happen often.
10.   Too much focus on food: When people try to lose weight, they tend to focus on food intake. In reality, food is just a component of weight loss program. You should also consider your basal metabolism, physical activities, quality of sleep and stress level. If you don’t sleep enough and if you are distressed, the level of hormone that affects your appetite will become abnormal and overeating may happen. You should also focus on your lifestyle habits, if you want to maintain healthy weight.

Why You Need to Get to Bed Earlier

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To a shocking, and nearly humiliating volume, a number of the most serious problems we are facing for the duration of an afternoon may be traced again to a brutally easy truth: that we have now not had sufficient sleep the night time earlier than.

The idea sounds profoundly offensive. There are actually more troubles than tiredness. We are probably going to be up against actual hurdles: the financial state of affairs, politics, issues at our place of work, tensions in the relationship, our own family…

These are true difficulties. However what we frequently fail to realize is the volume to which our ability to confront them with braveness and resilience is depending on quite a number fantastically ‘small’ or ‘low’ factors: what our blood sugar level is like, whilst we closing had a right hug from a person, how a lot water we’ve under the influence of alcohol – and how many hours we’ve rested.

We generally tend to withstand such analyses of our problems. It is able to sense like an insult to our rational, grownup dignity to think that our sense of gloom might in the long run stem, centrally, from exhaustion. We’d quicker pick out ourselves as up against an existential or socio-cultural crisis than see ourselves as sleep-disadvantaged.

But we should be careful about under- but also of over-thinking. To be satisfied, we require massive extreme matters (cash, freedom, love), however we want loads of semi-insultingly little things too (a very good food regimen, hugs, relaxation).

All of us who has ever sorted babies knows this well. Whilst lifestyles will become an excessive amount of for them, it’s miles almost continually due to the fact they may be worn-out, thirsty or hungry. With this in mind, it ought to be no insult to insist that we never undertake a clearly tragic stance till we’ve got first investigated whether we want to have an orange juice or lie down for some time.

In all likelihood as a hangover from childhood, ‘staying up late’ feels a touch glamorous or even thrilling; past due at night is when (in theory) the maximum fascinating matters show up. But in a smarter lifestyle than our own, some of the maximum revered people inside the land might – on a everyday foundation – be shown taking to mattress early. There would be competitions highlighting practical bedtimes. We’d be reminded of the pleasures of being in mattress when the final of the evening light nonetheless lingers within the sky. Our issues would no longer thereby disappear, however our power to confront them would at points significantly growth.

The 7 Health Benefits of Oranges

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Oranges used to be heavily advertised for their health benefits.  The “Sunshine State” of Florida spent a lot of money promoting them.  However in recent years oranges have been left to their own appeal (no pun intended).  So, why not talk about the health benefits of oranges?  There is probably a lot more than you think.

So, what are the benefits of eating oranges?

  1. Oranges lower cholesterol because they are full of water soluble fiber, which is known to help lower cholesterol.
  2. Oranges contain ‘phytochemicals’ that protect against cancer. They are rich in citrus limonoids, which have been proven to fight cancers of the skin, breast, lung, stomach, and colon.  Wow!
  3. Mandarin oranges are specifically cited as being beneficial in the fight against liver cancer. It may be due to vitamins A, which are known as carotenoids.
  4. Vitamin A is also great for preventing macular degeneration of the eye.
  5. Oranges are loaded with vitamin C, the free radical-fighting super hero. Free radicals are said to cause chronic diseases, like heart disease and cancer.
  6. Oranges contain simple sugars like all fruits; however they have a very low glycemic index number of 40, in which anything under 55 is considered to be low. They will not spike your blood sugar level and cause insulin or weight gain.
  7. Oranges also have high levels of calcium, potassium and pectin.

Oranges, the Super Fruit

Oranges, which are known to prevent scurvy, do much more than what the sailors of old had thought.  Plus oranges have a strong outer skin, which helps it to last longer.  All that nutritional goodness; it must be all the wonderful sun!