Why Physical Activity is Mandatory for Health

We know that staying active is one of the best ways to keep our bodies healthy. But did you know it can also improve your overall well-being and quality of life? Here are some reasons Why Physical Activity is Mandatory for Health.

It’s a natural mood lifter.

Regular physical activity can relieve stress, anxiety, depression and anger. You know that “feel good sensation” you get after doing something physical? Think of it as a happy pill with no side effects! Most people notice they feel better over time as physical activity becomes a regular part of their lives.

It keeps you physically fit and able.

Without regular activity, your body slowly loses its strength, stamina and ability to function properly. It’s like the old saying: you don’t stop moving from growing old, you grow old from stopping moving. Exercise increases muscle strength, which in turn increases your ability to do other physical activities. 

It helps keep the doctor away.

Stand up when you eat your apple a day! Too much sitting and other sedentary activities can increase your risk of heart disease and stroke. One study showed that adults who watch more than 4 hours of television a day had an 80% higher risk of death from cardiovascular disease.
 
Being more active can help you:

  • lower your blood pressure 
  • boost your levels of good cholesterol
  • improve blood flow (circulation)
  • keep your weight under control
  • prevent bone loss that can lead to osteoporosis

All of this can add up to fewer medical expenses, interventions and medications later in life!

It can help you live longer.

It’s true, 70 is the new 60… but only if you’re healthy. People who are physically active and at a healthy weight live about seven years longer than those who are not active and are obese. And the important part is that those extra years are generally healthier years! Staying active helps delay or prevent chronic illnesses and diseases associated with aging. So active adults maintain their quality of life and independence longer as they age.

Here are some other benefits you may get with regular physical activity: 

  • Helps you quit smoking and stay tobacco-free.
  • Boosts your energy level so you can get more done.
  • Helps you manage stress and tension.
  • Promotes a positive attitude and outlook.
  • Helps you fall asleep faster and sleep more soundly.
  • Improves your self-image and self-confidence.
  • Helps you spend more time outdoors.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week. You can knock that out in just 30 minutes a day, 5 days a week. And every minute of moderate to vigorous activity counts toward your goal.

So, this is easy! Just move more, with more intensity, and sit less. You don’t have to make big life changes to see the benefits. Just start building more activity into your day, one step at a time.

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How can you maintain your healthy lifestyle

If you want to be a well-rounded, healthy individual, read this thoroughly because In this article I discussed about, How can you maintain your healthy lifestyle?

Maintain a regular exercise routine

No, you do not have to force yourself into intense workouts at the gym but you need to keep as active as possible. You can stick to easy floor exercises, swimming, walking, or simply keep yourself moving by doing some household chores. Do what your body allows you to do.

What is important is that you continue exercising. Give at least twenty to thirty minutes a day to exercise at least three to five times a week. Have a routine; see to it that you have enough physical activity each day.

Be conscious in your diet

To maintain a healthy lifestyle, you need to keep eating healthy. Add more fruits and vegetables in your diet and eat less carbohydrates, high sodium and unhealthy fat. Avoid eating junk food and sweets.

Avoid skipping a meal—this will only make your body crave more food the moment you resume eating. Remember to burn more calories than you eat.

Engage in the things you are passionate about

Every now and then, to keep the stress and the demands of life from taking over, take a break to do something you love doing.

Surround yourself with positive energy

In order to have a sound mental and emotional state, you must surround yourself with positive energy. Yes, not all problems can be avoided. But it helps to face such obstacles with an optimist outlook. Surround yourself with encouraging friends and people that will provide you with constructive criticism every once in a while to help you improve.

Make it a habit to always look at the brighter side of life. Even if you find yourself in the worst situation, there is always an upside to it—something good and positive. Dwell on these things instead.

Maintaining a healthy lifestyle is not that difficult, nor does it require a lot of work. Just keep doing what you do and apply the staying healthy tips listed above—surely you will be a well-rounded individual in no time.

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10 Mistakes that slow your metabolism

Metabolism is the ability of our body to burn calories from the consumed food and convert them into energy. If your metabolism is slow, you can’t lose those extra pounds no matter how hard you try. Apart from weight issues, a slower metabolism has a negative impact on health too. It is really important to maintain a good metabolic rate to stay healthy. Though base metabolism differs from person to person and slows down with aging, there are few mistakes which negatively affect metabolism. In this article i discussed about 10 Mistakes that slow your metabolism.

You don’t eat Enough

To lose weight it is important to cut calories, but this shouldn’t be overdone. When calories are cut down drastically in a short period of time, people may feel lighter and thinner initially. But in reality, they are losing good weight and key nutrients but not fat. Eating too few calories forces the body to go into starvation mode and uses muscle mass as fuel which slows down metabolism. This even leads to nutritional deficiencies and can have a negative impact on health.

You don’t Drink Enough Water

Metabolism depends on the amount of water you intake. When the body lacks adequate amounts of water, metabolism slows down and decreases the number of calories burnt. So, make sure to drink 8 glasses of water per day to boost up your metabolism.

You binge on processed Foods

Processed foods are packed with preservatives and chemicals that make food last longer. But these offer nothing good to our body except the toxins which slow down metabolism.  Besides slowing down the metabolism, consuming a lot of processed foods leads to weight gain, insulin resistance, and type-2 diabetes.

Your food is coated with Pesticides

The chemicals present in the pesticides that cover your food has adverse effects on metabolism. Exposure to pesticides has been linked to thyroid problems. This leads to slow down the metabolism, as thyroid is responsible for regulating it.  So try to get as much organic food as possible to make keep the metabolism going.

Your diet lacks Protein

The amount of protein in the diet changes the way the body stores the calories. Protein has a huge impact on body-fat percentage. Muscle mass increases the metabolism while fat slows down it. So, watch the amount of protein in the diet that helps build muscles, which in turn increases the metabolism.

You completely cut out Carbs

One should take a low-carb diet in order to lose weight. But this doesn’t mean that you completely eliminate carbohydrates from the diet. Carbohydrates are that source of energy which builds muscle by using protein from the diet. They are essential to absorb the protein present in the consumed diet and grow muscle. Without carbohydrates, metabolism slows down and protein cannot be absorbed. People who exercise regularly require enough carbs as muscles demand glycogen from carbohydrate stores in the body during exercise. If they don’t consume enough carbohydrates, the glycogen levels drop which decreases the energy levels required for exercise.

You don’t include Dairy Products

Calcium deficiency has been linked to slowed metabolism. Calcium present in the dairy products may reduce the absorption of fat from other foods. Dairy products are a rich source of quality proteins that help to build muscle mass which is essential to boost metabolism and maintain the lean muscle.

You lack Quality Sleep

Deprived sleep leads to many health issues and slows down the metabolism. This can burn fewer calories and increase the appetite which in turn increases the cortisol levels, the hormone that stores fat. One should take at least 8 hours of quality sleep every night for good metabolism. Staying up late at night and using electronics an hour before going to sleep disrupts the sleep patterns and slows down the metabolism.

You lead a Sedentary Lifestyle

Being physically active is really important to boost metabolism. People who are inactive at work and sitting down at the desk all day have a slower metabolism. Though a balanced diet and a daily workout can keep the metabolism functioning, it is important to get some time to take a walk every hour to keep it going. Besides regular cardio workout, a strength training workout helps build muscle mass and can actually boost the metabolism.

You are Vitamin D deficient

Vitamin D is important to maintain metabolic health. People who get the most sunlight early in the day have a lower Body Mass Index (BMI) when compared to those who get it later in the day. Vitamin D helps to preserve the muscle tissue that speeds up the metabolism. Hence one with vitamin D deficiency has a slower metabolism.

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6 Herbs Could Boost Your Immunity

It’s that time of year — time to break out the boots, light up the fireplace, and restock your over-the-counter cold medicine. But maybe this year you’re not so keen on the de rigueur drowsiness that comes with Tylenol Cold or the sugary aftertaste of Emergen-C. If so, consider the power of plants to up your immunity and help you hedge infections. Yep, this is how to build a cold/flu season first aid kit with herbs. Remedies made from herbs and plants are a modality full of powerful allies for your health and immunity, explains Sarah Corbett, Atlanta-based clinical herbalist at Rowan and Sage — and science is starting to agree: “Research is beginning to confirm the efficacy of folk medicines people have been using for hundreds of years,” says Corbett. Here are 6 Herbs Could Boost Your Immunity and you can add to your medicine cabinet (or fridge, as it may be) for a prevention booster, or as a healing aid.

1. Elderberry

Chances are, you’ve already tried elderberry in some form or another, as this deep-purple berry has definitely gone mainstream in the past few years.

Also called sambucus, elderberry is antifungal, antibacterial, and antimicrobial, so it’s good at knocking out any kind of crud you’ve got going on. There’s evidence that elderberry is effective at treating the flu, as well.

It’s most commonly found as a syrup (it will make your kitchen smell divine if you DIY), but tinctures (a plant extract made with alcohol or glycerin), lozenges, and even gummies can work too.

Corbett advises taking this remedy once per day if you’re trying to prevent sickness, and then much more frequently once you’re already sick — every few hours or so.

Elderberry is considered safe, but don’t chug a whole bottle or anything like that — a teaspoon to a tablespoon of syrup at a time will work. Keep syrups in the fridge, as they aren’t shelf-stable. If you have any autoimmune disorders, it’s probably best to stay away (because it stimulates the immune system).

2. Echinacea

Another well known immune booster is echinacea, aka coneflower. It works by stimulating the immune system to produce natural killer cells and other sickness-fighters.

2015 meta-analysis concluded that echinacea may benefit folks with low immune function the most, even reducing the risk for a cold up to 35 percent.

Corbett suggests echinacea is most effective used right when you start to feel that tickle at the back of your throat, rather than when a full blown sickness has already taken hold.

A tincture is the best way to take it, she says, but teas won’t fail you either (especially since you’ll be hydrating your system in the meantime). Look for Echinacea angustifolia or a whole plant extract, because it’s the most chemically bioavailable (easily absorbed and used by the body).

It’s important to note that if you have a ragweed allergy, you may also be sensitive to echinacea — so if you feel any telltale allergy symptoms like itchiness, hives, or increased congestion, stop taking it immediately.

Note: If you have an autoimmune disorder, skip echinacea.

3. Ginger

Yes, ginger will soothe an upset stomach, but it’s also great for boosting your overall immunity during cold and flu season.

This versatile plant (which has been shown to be antimicrobial, antibiotic, and anti-inflammatory) lends its natural fire to many different uses — sip on a ginger tea, head to the juice bar for a fresh ginger shot if you’re feeling icky, or just add more ginger to your cooking.

It’s pretty safe when used in cooking and remedies, but pregnant people shouldn’t ingest more than 2 grams of dried ginger per day.

4. Garlic

Garlic’s powers go well beyond making food taste delicious. It’s thought to stimulate the immune system and boost the efficacy of white blood cells, though studies are inconclusive.

Garlic is really easy to use — eat it every day to keep yourself feeling top notch. Up your garlic intake when you’re actually sick, too. Make a super garlick-y soup (don’t skimp on the bone broth, either), eat a couple of raw garlic cloves, roast a garlic bulb, or pack it into a jar of honey and let it sit for a few weeks to infuse.

Dietary doses of garlic are pretty safe. It would be difficult to take enough to harm you, but if you’re on anti-clotting medications, be cautious. (And brush your teeth if you find yourself going high on the hog with raw garlic, too!)

5. Fire cider

This intense liquid, sometimes also called the Master Tonic, is kitchen medicine at its best: an intense mixture of garlic, ginger, onion, horseradish and hot peppers (plus any number of other immune-boosting ingredients like turmeric, or tasty ones like lemon or rosemary) marinated in apple cider vinegar.

Fire cider gets its efficacy from the communal power of these sinus-clearing, warming, infection-fighting plants — plus an extra boost from the fermented ACV. And yes, this immune brew will burn (in a good way!) going down.

It’s ridiculously easy to make, so whip up a batch and toss it on your salad every night, sprinkle it on rice or quinoa, or take a shot when you feel a cold coming on. If handcrafting isn’t your jam, you should be able to find some from a local herbalist or at a natural food store.

6. Adaptogens

You’ve probably heard this wellness world buzzword in the last few years — adaptogens — but may not be clear on what exactly it means.

Essentially, adaptogens are therapeutic herbs that support the body in combating and adapting to stress. They’re great to use for people who get sick often, says Corbett, or in times of heavy stress, travel, or extra exposure to pathogens (rather than for every day maintenance or prevention).

Ashwagandha, reishi (both of which stimulate your infection fighting lymphocytes, or white blood cells,) and holy basil (stimulates the immune system and also fights viruses) are all good choices for immune support, explains Corbett.

Buy reishi as a powder and mix it into anything you’re eating or drinking — it’s safe to take in small doses (like a scoop of powder or a squirt of tincture). Ditto for ashwagandha — although steer clear of ashwagandha if you’re taking thyroid hormones like Synthroid.

Holy basil can be made into an infusion and sweetened with honey (don’t take it if you’re pregnant, though, says Corbett). Research some other options, try a few, and see which ones work for you.

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How Seed Cycling Supports Women Hormonal Health?

The human body is truly a wonderful apparatus, full of promise and complexity. While both male and female bodies experience regular hormonal fluctuations, females are understood to be unique in their experience of a monthly menses. The menstrual cycle itself is a carefully constructed dance played out monthly in the female bodied with the goal of releasing a single egg or mature oocyte. With intricate hormonal interplay, a single egg is chosen from thousands of possibilities to be released for potential fertilization. In this article I discussed about How Seed Cycling Supports Women Hormonal Health?

Follicular phase

The first half of the cycle, considered the follicular phase, begins with the onset of menses. At the beginning of this phase, the uterine lining is thick with nutrients to support and nourish an embryo. Should no embryo be present to nourish, female hormones estrogen and progesterone levels are decreased. This allows the thickened inner uterine lining to breakdown and to be shed, resulting in menses. At the ovarian level, follicle stimulating hormone levels increase during this phase, stimulating the development of several follicles within the ovary. As follicle stimulating hormone levels decrease, a single follicle continues to develop above the rest.

Luteal phase

The second half of the cycle, or the luteal phase begins 14 days into the cycle with ovulation and the expression of a single mature egg from the chosen follicle. Following the release of an egg, the follicle expresses female hormone progesterone. Progesterone aids in the preparation of the uterus for potential implantation. Estrogen remains high throughout this aspect of the cycle. Should fertilization and implantation not occur, the follicle degenerates, progesterone and estrogen decrease and menses occurs.

This elaborate interplay of hormones is susceptible to disturbances and it is estimated that more than 20% of women experience irregular cycles. Practicing seed cycling throughout the monthly cycle has been shown to support female hormonal health anecdotally for many years. In modern times, the practice is gaining scientific backing and greater understanding as a tool to support fertility and reproductive health.

The practice of seed cycling involves rotating seeds into the diet throughout the follicular and luteal phases of the menstrual cycle, with the intention of supporting the correlating hormones. The seeds involved are high in essential fatty acids (EFAs), which are necessary for regular hormone production. The seeds can also be helpful in binding and excreting excessive hormones.

In the first half of the cycle, or days 1-14, seeds that are supportive of estrogen such as flax seeds or pumpkin seeds are ingested daily. Flax seeds contain lignans which can bind to excess estrogen in the body allowing for more efficient elimination. The second half of the cycle, or days 15-30, includes seeds focused on supporting progesterone such as sunflower seeds or sesame seeds. Seeds can be easily incorporated in raw or ground form into a daily diet in smoothies, yogurt, or protein snack balls. Including seeds in a daily diet is a uniquely simple and economical way to support hormonal health for women of all ages.

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