How To Improve Your Health?
An answer to this question is pretty straightforward. To control your portions, hitting the gym, boosting up your energy level, drinking enough water are some of the proven ways to stay fit.
However, there are some other approaches which are not common but of course, they are equally effective too. You can smartly incorporate them in your day to day life to finally attain a physically fit body.
Which are these unique approaches to attain a sound body?
Just have a look!
1. Drink Coffee To Sleep Better
In a Japanese study, on how to make people sleep. It was seen that the members under the investigation who took a coffee nap (after consuming about 200 mg of caffeine) of about 20 minutes felt pretty conscious and also performed quite better on computer tests. The caffeine which is present in the coffee can clear out a molecule named adenosine in your brain and create the feeling of alert and wakefulness.
Allen Towfigh, MD, medical director of Neurology & Sleep Medicine says, “Adenosine is a byproduct of wakefulness and activity. As adenosine levels increase, we become more fatigued. Napping clears out the adenosine and, when combined with caffeine, an adenosine-blocker further reduces its effects and amplifies the effects of the nap.”
Drink coffee in your day to day life to have proper sleep and be more active for the rest of the day.
2. Don’t Brush Instantly After Eating For Healthy Teeth
It is not recommended that you should brush immediately after your meals. Especially, if you’ve taken anything acidic like tomatoes, soft drinks, soda etc., brushing after eating can smoothen your enamel like wet sandstone.
Basically, at this stage, it will accelerate the acid’s effect on your enamel and totally erode the layer that is present underneath. Howard R. Gamble, past president of the Academy of General Dentistry, suggests waiting 30 to 60 minutes before brushing after dinner.
Avoid brushing your teeth instantly after a meal. It will help maintain good dental health.
3. Eat Less While Eating More
You might think that eating a snack with only 100 calories seems to be absolutely righteous. However, the truth is something else. It will make you feel even hungrier.
According to Amy Goodson, RD, dietitian for Texas Health Ben Hogan Sports Medicine, “Eating small amounts of carbohydrates does nothing but spike your blood sugar and leave you wanting more carbs. Rather, opting for some peanut butter with an apple can be the better option. They are higher in calories per serving, as the protein and fat help you get full faster and stay full longer, and you end up eating fewer calories overall.”
Don’t kill your desire to eat more in order to keep yourself in shape. Eat enough good healthy food to remain fit and fine.
Hot drinks can actually allow your body to cool down. For example, when you sip a cup of tea, your body recognizes the sudden change in temperature. Next, your body increases sweat production and finally lets you feel cooler.
Don’t forget to grab any hot drink when you want to calm your body. It is really beneficial.
5. Avoid Energy Drinks When You’re Tired
Do you know about the caffeine content of energy drinks?
It is five times more than coffee! Also, its benefits come with various side-effects like nervousness, irritability, rapid heartbeat and so on. Plus, there are many brands of energy drinks which contain taurine. The sweet stuff present in this compound can temporarily increase the blood sugar level. Finally, it will make you feel sluggish and lazy.
Dodge a bottle of energy drink if you think you’re tired. It is not going to help you by anyway in the long term.
6. Go For A Regular Soap, Not An Anti-Bacterial One
If observed practically, there isn’t any available proof that antibacterial soaps are more effective than normal ones for killing germs.
Above that, various studies reveal that most of the liquid antibacterial soaps are composed of a compound called triclosan. Unfortunately, it is very harmful to your health. While being used in excess, it can altogether disturb the natural bactericidal wall of the human body. In fact, the entire microbiome inside your gut can change. Also, there have been seen some detrimental effects of triclosan on the development of embryos.
So, say a big ‘No, No!’ to the anti-bacterial soaps in the market. Go for the normal ones and stay safe!
7. Writing Instead Of Typing Boosts Up Your Mental Power
Nowadays, we prefer typing, whether it is official work or any personal needs. However, the conventional way of writing is rather effective. It seems to be really powerful to improve your mental abilities.
A research study conducted by the State University of Indiana proved that if you take notes longhand, it will boost up the psychological features like attention, memory, psychomotor coordination and so on. While writing down in a book, the parts of your brain for reading also gets activated. It is not the same when it comes to typing on a document in the laptop.
Opt for writing with a pen and paper as far as possible in your day to day life.
8. Keep Away The Alarm Clock
Do you know there are 5 different stages of sleeping? Out of them, you should always choose to wake up during the 1st, 2nd, and 5th stage respectively. If you get up during these stages, it will let you feel relaxed and more rested for the rest of the day.
On the other hand, research shows that if a sudden noise interrupts your sleep and you wake up then it can bring a lot of stress in your body. You might end up feeling irritated, worsened memory, vision, and so on. In the long term, it can even provoke cardiovascular diseases, strokes, neurological disorders etc.
Just get rid of the alarm clock now and accustom yourself to a particular sleeping regime. It will certainly help you stay healthy.
9. Make Humming A Habit For Better Health
You should often purr your favorite song, it will let you lead a healthy life. Undoubtedly, singing is one of the most effective aerobic activities that you can perform. It will boost up your blood circulation and improves mental prowess. Also, it can make your lymphatic system work better which can, in turn, help you fight all kinds of diseases.
You should hum more, enjoy yourself, and be hale and hearty.
10. Watch Comedies Regularly
The positive effects of laughter can never be denied. It is observed that laughing more can directly affect your body and mind. It will not only just help you cope up with stress but also increase the blood circulation and lowers blood pressure. This is not the end! When it comes to relieving aches and muscle pains, laughing out your heart can be one of the most potent remedies.
So, don’t forget to relish your favorite funny movies and TV series, again and again, to keep health ailments at bay.
Aren’t these approaches fantastic enough? They are something that can really help you lead a healthy life while not following the conventional trends. Just follow them and you will feel the difference within you!
7 Simple Healthy Habits For A Healthy & Longer Life
Ageing is not a disease, it is a fact of life. As we get older, our body experiences many natural changes, such as hair turning white, it becomes harder to see and hear, weaknesses and so one. But by following proper health routines and having healthy habits, that will promote longevity. Whereas, unhealthy living habits such as smoking and drinking will compound and may quicken ageing.
Many researchers have discovered that people who live longer eat more healthily, perform regular activities, and manage their health issues. Our body responds to good. This is the only way to live longer.
The human body is more connected with nature than we know, nature is similar to our organisms in the body and has a life span, by practicing healthy living habits you can enhance your longevity and may fight the early signs of ageing.
There are many problems which can be solved just by ensuring proper nutrition, implementing vaccination programs and performing physical activities. So if you want to live longer then follow these 7 simple tips.
1. Never Stop Working
Researchers found that the people who retire may be at a higher risk of ageing. If you stop working you may experience severe health problems as you tend to use your mind and body less. Working keeps you active.
Retiring may result in you spending less time with people and that in turn can result in depression and a lack of mental activity which may make you age sooner rather than later compared to those who never retire. So the key here is to stay active even after you retire.
2. Eat Healthy Nutritious Fiber Rich Food
Food is a significant factor and directly counters our health internally. Including more nutritious and fiber rich food in your diet will benefit you in many ways.
It helps to decrease the chances of constipation, maintain blood sugar levels and lowers cholesterol levels. A high fiber rich diet also reduces the risk of colorectal cancer and promotes longevity.
3. Engage In More Activities
Exercise and physical activities are the real foundation of your healthy living. The research found that the people who spend at least 30 minutes in walking, running, cycling and or performing yoga are more active and live longer.
Exercise helps to improve your mood, mental alertness, balance, muscle mass and strengthens your overall body. If you are unable to practice extreme core exercises, then do yoga. It can give you similar strength training effects.
4. Minimum 7-hour Sleep Is Must
Sleep is also very crucial to function so that our body performs to heal cells and retain energy back into shape. Good rest can help your body to regulate blood sugar levels and strengthen your immune system.
It also decreases the risk of heart health diseases. Proper sleep will replenish you, make you ready for another day and promote longevity.
5. Avoid Supplements
Evidence proves that consuming healthy nutritious foods that contain Vitamins, Minerals, selenium, and beta-carotene instead of supplements will help you to live a long and healthy life.
All the green vegetables, fruits, and grains are rich in nutrition, which slows down the rate of cognitive decline. So instead of taking synthetic supplements rely on nutritious rich foods for healthy living.
6. Stay Positive
Researchers found that the people who always stay connected with their friends, family and think positive live longer.
People who never stress, never consume alcohol or smoke and meditate regularly live a longer healthy life compared to others. Meditation keeps your mind fresh and focused.
7. Go For Routine Checkups
The human body is so sensitive and easily gets affected with any external and internal factors and some diseases don’t even show any symptoms, so it is essential to go for routine checkups.
It will help you to know more about your health conditions and give you peace of mind. So go for routine checkups to stay at your best.
Top 10 Easy Ways To Detox Your Body
Are you aware of the numerous toxins which our environment exposes us to? Because of the towering consequences it has for our body, we need to detoxify our system.
Nevertheless, these toxins are basically from water pollution, air pollution, artificial foods, pharmaceuticals, etc
The good news is that there are ways by which you can detoxify your body system to guarantee overall health. This article provides you with ten of these means.
1. Begin With A Glass Of Water
Do not think that you can take too much of clean water. The more you drink clean water, the more your body system cools down and diffuses unnecessary influence of toxic elements in your body. If you really desire to stay free of toxins for the most part of the time, you may resolve to begin drinking water all the time, especially as the day begins.
2. Consider Taking Lemon In The Morning
This aids you in flushing out virtually all the toxins and produces an alkaline solution for your body system. Optionally, you can supplement some teaspoons of vinegar made of apple cider to your glass of water. Do you know that Hippocrates, that ancient doctor, treated his patients with apple cider vinegar? He actually discovered that it was a potent cleanser and healing remedy, a common antibiotic which fights bacteria and germs for a stronger and healthier life.
3. Take A Newly Prepared Vegetable Juice Every Day
Another way to detox your body faster is to use a newly prepared vegetable juice each day. This drink includes a great amount of greens like kale, cilantro, and spinach. You should admire beginning your day with some juice prepared with carrot, apples, ginger, lemon, turmeric, ginger, cilantro, kale, and beetroot. As another season switches, some of these ingredients would also need to change.
4. Toxic F
Some types of oil like sunflower oil, cotton seed oil, peanut oil, canola oil, and vegetable oil are toxic in nature. You can replace these oils with some better oils like extra-virgin oil, avocado oil, hemp oil, flaxseed oil, coconut oil, etc. Some of these oils are greater sources of omega-3 and omega-6 fatty acids.
5. Proteins And Legumes
Protein proves to be very great for the normal operation of two significant pathways in the liver cells. Food nutritionists refer to these pathways as Phase one and Phase two detoxification means. Venture to choose organic grass-fed beef and seafood caught in the wild.
You may consider legumes too. Food experts relate how beans, a form of legume is one complete source of soluble fiber and an array of amino acid indicators. Lentils too are a great source of leguminous food substances that can help detoxify your body faster.
6. Fruits Only
How much fruit do you eat daily? And how do you eat them? Ensure you take them raw. When you process fruits into juicy substances by adding chemicals to make them tasty, they often lack the necessary nutritional elements. The chemicals included in fruit juices often counteract the health effects of raw fruits. So, you may take your fruits raw. They are very high in water content.
7. Vegetables And Fats And Oils
Eat raw vegetables and herbs more. Herbs and vegetables have enzymes which help digestion and enhance nutrient absorption. With their nutritional contents, vegetables that are not starchy offer a complete sort of fiber and phytochemicals. Therefore, they offer nutrients which help your system to get rid of toxins. Supplying your body with particular nutrients in remedial doses could normally detoxify your liver and some other organs.
8. Little Or No sugar
Try to remove substitutes that have toxic artificial sweeteners, and choose normal types like honey, stevia, maple syrup, molasses, date sugar or coconut sugar.
9. Little Or No White Flour
Do you know that taking white bread is like putting gum into your body which stresses your digestive tract? It is capable of bringing about many digestive disorders and may require great effort to experience natural bowel circulations. Try to replace white bread and flour with Kamut flour, brown rice flour, cornmeal, buckwheat flour, quinoa flour or spelt flour. Get rid of white bread and eat bread made wholly from grains.
10. Eliminate Toxic People From Your Life
Are you wondering who toxic people are? These are the people who will always encourage you to live a toxic life. That friend of yours who buys you sweetened soda drinks or processed foods every day, and other associates who encourage you to live an unhealthy life. It’s high time you stayed away from such people.
Do you want to be truly healthy? Then, it is important for you to detoxify your body in order to get rid of the toxins that come your way all the time. This guide has described the most important ways you can detoxify your body. Assuredly, you will get effective results if you take action.
6 Ways To Incorporate More Wellness Into Your Daily Lifestyle
A lot of the time, people think of ‘less’ when it comes to achieving wellness. They want to eat less junk food, drink less, and work on quitting smoking. However, ‘more’ is also a must when it comes to a healthier lifestyle. Even better, focusing on more can make it feel like it’s easier to stick to these changes.
If you want to make the most of wellness in coming years, treating yourself to more is a great approach. It can make you feel like you’re getting something instead of having something taken away—and you are. You’re getting healthier, happier, and will likely extend your life.
Here are six ways to incorporate wellness into your lifestyle by working on more:
1. Get More Sleep
Everyone knows it’s important to have good sleep, but yet Americans continuously pat themselves on the back for their lack of it. Sleep is tied to overall health and wellness. Studies have linked quality sleep to lower risks of diseases and healthier body weights. It’s also one of the easiest things to do if you understand its importance.
Practicing good sleep hygiene and making sleep a priority are both essential for getting to bed a little earlier. However, it’s not only the amount of sleep you get but the quality of it, that counts. Creating a bedroom that’s a sanctuary is a critical part of good sleep.
2. Eat More Whole Foods
Instead of focusing on what you should eliminate from your diet, think about what you need more of. Healthy, whole foods that are filling and actually fuel you will automatically help you eliminate less healthy foods from your diet.
When you’re craving junk food, there might be two issues at play. One is an addiction to chemicals and sugars, but the other is that your body is starved for healthy foods. Eat or grab a healthy snack before you’re ravenous, and retrain your body to crave what’s good for it.
3. Enjoy More Fresh Air
Exercise is important, but sometimes even gym rats aren’t giving their body what it actually wants. If you dread another session on the treadmill, go for a run or fast walk outside. Breathing fresh air is something everyone craves innately.
However, Westerners have created a space and lifestyle where going outside isn’t necessary. You’ll be surprised by how refreshing a walk around the neighborhood can be. It might even replace your afternoon coffee as a pick me up. Take advantage of the outdoors when you can, whether you incorporate it into your ‘official’ workout minutes or not.
4. Do More Strength Training
Women, in particular, resist strength training that actually challenges their muscles. Many are afraid they’ll look masculine or ‘get too big,’ but their lack of testosterone prevents this from happening. Others stick to the same strength building routines, such as dumbbells, without ever branching out.
Try yoga, Pilates, or changing modalities (such as kettlebells or fixed machines) to stay interested and keep your body guessing. Even if you switch up the movements and resistance, your body becomes accustomed to certain types of exercises. It’s important to shake things up.
5. Drink More Water
This doesn’t necessarily mean you have to give up other beverages, but that’s often a natural side effect. Water is the best way you can hydrate your body. It can help you eat less if you’re looking to reduce fat and it can improve every aspect of your body—including your skin.
Challenging yourself to drink a glass of water before having another beverage is a great way to incorporate more water into your life. Having a glass of water before a meal can also help your body gauge whether you’re thirsty or hungry.
6. Spend More Time Laughing
Laughing is linked to health, and with good reason. Get your laughs whenever you can, because studies show that adults laugh way less than children. Spend time with friends who make you smile, listen to a funny podcast or watch comedies.
Wellness is about a lot more than looking a certain way or eating kale on a daily basis. You can create your own definition of wellness by focusing on more and feeling like every indulgence is a treat.
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