MMA is known to be one of the most effective forms of self-defence. But, other than providing its’ students with the means to effectively protect themselves, what health benefits does MMA, and even martial arts, in general, have to offer?
Today, we’re going to be addressing this question by taking a look at some of the primary mental and physical health benefits that can be gained from participating in MMA.
A Brief History Of MMA
MMA stands for Mixed Martial Arts and as the name suggests, involves the ‘blending’ of different hand to hand combat systems into one, complete martial art.
While the idea of MMA has been around for some time, formally in the form of Vale Tudo, it wasn’t until the 1990s, with the birth of the UFC that MMA became a sport in and of itself.
The early days of MMA often involved pitting two specialists of different martial arts against each other. As time progressed, it became clear that no one single martial art was superior to another, whereas taking aspects from each discipline and incorporating it into one martial art proved most effective.
As time progressed, MMA evolved into one of the most efficient forms of self-defence, with MMA schools and academy’s opening up all over the world.
Ok, now we’ve learnt a little bit about how MMA has become one of the most popular martial arts in the world, lets’ take a look at the plethora of health benefits that it has to offer.
Complete Body Work Out
Firstly, any MMA class will provide an incredible full body work out. As it’s such a versatile martial art that involves both grappling and striking, all areas of the body are needed in order to perform the variety of different techniques.
One class could involve practising takedowns and submissions, while the next class could be learning new striking techniques.
As you can imagine, these two types of lessons will work on different areas of your body, with striking being very core based, and takedowns often working the lower body.
Very few martial arts can provide such a well-rounded work out for its students. This makes MMA a fantastic choice for anyone wanting to get into the best shape of their lives, whilst picking up a new hobby and learning to protect themselves.
Martial arts are as much of a mental workout as they are of a physical one. A student must focus in order to learn and be able to effectively implement a certain technique in which they are taught in class.
Similarly, when sparring or training, students must maintain a high level of concentration in order to anticipate and counter their opponents’ movements and attacks.
By studying MMA, or any martial art, you are providing your brain, as well as your body with an incredible workout that often results in better mental and physical health.
Self-improvement, whether in martial arts or other areas of life often requires a certain amount of discipline. This is incredibly true in MMA, as no one can become an expert in just a few classes or even a few years.
Discipline and dedication to the craft are necessary in order to continue to improve and develop your MMA skills. This discipline could be in the form of how regularly you attend class, or even how hard you work during your lesson.
The discipline a student must have in MMA can often translate into everyday life, whether that be going to the gym, learning a new a new language or your entrepreneurial journey.
An MMA practitioner relies heavily on their reflexes in order to react to an opponent’s movement. A split-second decision can often make the difference between winning and losing a match, therefore MMA students must depend on their quick reflexes in order to evade an attack.
Studies have shown that practitioners of martial arts have higher ‘alert scores’, meaning that they are able to respond to a certain stimulus quicker than non-martial artists.
While fast reflexes may not be needed in everyday life, there will be moments in your life where you must make these split-second decisions. By studying martial arts, you’ll prepare yourself for such moments and stand a much higher chance of reacting effectively.
There’s a number of ways that participating in martial arts allows your mood to improve. Firstly, physical activity releases dopamine in your brain.
Dopamine is a chemical that is released when something good happens, which in turn has a positive effect on your mood. Speaking from experience, I often feel a lot happier leaving a martial arts class.
Secondly, witnessing yourself constantly improving is a surefire way to build self-belief and confidence in your capability to take on new tasks and excel at them. Again, this can directly result in a better mood, as you come to appreciate your new found skill and ability to progress.
Lastly, studies have shown that 150-minutes of exercise per week improves your overall quality of sleep. Considering most martial arts lessons are between 1-2 hours long, attending a class once or twice a week will allow you to sleep better and wake up feeling more refreshed.
Increased Mobility & Flexibility
Due to the wide range of techniques involved in MMA, dynamic flexibility is fundamental in a students’ ability to effectively execute different moves.
While you may not be the most flexible person in the world right now, after a few months of throwing high kicks, grappling and stretching, you’ll soon notice a difference in your body’s mobility.
Improved Cardiovascular Health
A typical MMA class will involve a period of warming up, followed by learning and practising a certain technique and ending with sparring.
This is a highly intense and effective form of fitness training, which in turn can improve your cardiovascular health and even help to reduce blood pressure.
All in all, MMA is not only a fantastic method of self-defence but can offer a wide variety of different health benefits, both mental and physical. Why not pick up a new hobby, get fit and improve your overall health, all at the same time.
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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