The ketogenic diet is a popular diet focusing on reducing carbohydrate intake and replacing it with healthy fats. However, as in any diet, there are many myths related to the ketogenic diet. In this article, we’ll debunk the top ten myths and most common fallacies about this diet and provide the facts about what it really is and how it works.
Some people may believe that the ketogenic diet is just another fad diet. Why? For some, it seems like a drastic change from the typical American diet while others are intimidated because of the significant reduction in carbohydrate intake and an increase in fat consumption that it requires. Are you one of those who think it’s just a trend that will pass? Did you know that the ketogenic diet is a scientifically-backed dietary strategy and is not just a passing fad?
FACT: The ketogenic diet has been used for over 90 years, primarily as a therapeutic treatment for epilepsy. In recent years, it has gained popularity as a weight loss and health promoting diet.
Source: National Institute of Health (NIH), “The Ketogenic Diet: Uses in Epilepsy and Other Neurologic Illnesses”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/
Just because the ketogenic diet is often associated with high-protein diets such as the Atkins diet doesn’t mean it is all protein. In fact, the ketogenic diet’s main focus is to reduce carbohydrate intake so that they are replaced with healthy fats. Therefore, while the ketogenic diet still includes some protein, the majority of the calories come from fat and not protein.
FACT: A well-formulated ketogenic diet is moderate in protein, and primarily composed of healthy fats and low-carbohydrate foods.
Source: National Institute of Health (NIH), “Ketogenic Diet for Weight Loss: Benefits, Risks, and How to Follow”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356343/
Although the ketogenic diet does limit the intake of carbohydrates to about 5-10% of total caloric intake, some carbs are allowed, such as non-starchy vegetables and nuts. Health professionals, dietitians, and nutritionists typically recognize this myth and advise against this restrictive approach of completely eliminating carbohydrates.
FACT: While a ketogenic diet is very low in carbohydrates, it allows for a small amount of non-starchy, low-carbohydrate vegetables such as leafy greens.
Source: National Institute of Health (NIH), “Ketogenic Diet for Weight Loss: Benefits, Risks, and How to Follow”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356343/
Why do some people think the ketogenic diet is unsafe? Often, they are only misinformed about the risks associated with it and do not understand the importance of properly managing electrolyte levels. Some people tiptoe around this diet thinking it’s too restrictive or difficult to maintain. Others think that the lack of carbohydrates can be harmful to the body; however, the body can actually adjust to burning fat for energy.
FACT: When followed correctly, the ketogenic diet can be a safe and effective way to improve overall health, as long as it is carefully monitored by a healthcare provider.
Source: National Institute of Health (NIH), “Ketogenic Diet for Weight Loss: Benefits, Risks, and How to Follow”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356343/
The reasoning behind this myth comes from thinking that the lack of carbohydrates will not provide enough energy for any physical activity. This is far from the truth. Ketones can actually provide an alternative and efficient source of energy for the body which helps during exercise. Consequently, exercise helps boost energy levels, improves body composition, and promotes overall health.
FACT: Exercise is highly recommended on a ketogenic diet, and can even enhance the benefits of the diet, as long as it is properly fueled with sufficient fat and protein.
Source: National Institute of Health (NIH), “Ketogenic Diet for Weight Loss: Benefits, Risks, and How to Follow”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356343/
Nowadays, there are many delicious and healthy recipes that can make it easier for you to stay on track if you’re on a ketogenic diet. Believing this diet is restrictive limits you to the endless possibilities of its health benefits. Go ahead and see for yourself how possible and sustainable it is to create and enjoy keto-friendly meals with enough planning and preparation.
FACT: The ketogenic diet can be very satisfying and filling, and there are many delicious food options to choose from.
Source: National Institute of Health (NIH), “Ketogenic Diet for Weight Loss: Benefits, Risks, and How to Follow”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356343/
Just like in myth # 5, if you think that a ketogenic diet is only for weight loss, it’s because you probably think it is only a low-carb diet. Again, ketones (not just carbohydrates) provide an alternative and efficient source of energy for the body. Thus, a ketogenic diet can help improve overall health, not just promote weight loss.
FACT: While weight loss is a common benefit of the ketogenic diet, it can also improve other health markers such as blood sugar control, cardiovascular health, and brain function.
Source: National Institute of Health (NIH), “Ketogenic Diet for Weight Loss: Benefits, Risks, and How to Follow”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356343/
This myth may stem from the fact that some ketogenic diets contain high levels of saturated fat, often linked to high cholesterol levels. However, research has shown that this is not necessarily the case. Many studies have proven that a ketogenic diet can actually improve cholesterol levels especially when done correctly. Moreover, a ketogenic diet can lead to improved health markers, such as lower triglycerides and improved insulin sensitivity.
FACT: While some people may experience temporary changes in their cholesterol levels on the ketogenic diet, it has been shown to improve cholesterol markers in the long-term, as long as it is combined with a healthy, whole food-based diet.
Source: National Institute of Health (NIH), “Ketogenic Diet for Weight Loss: Benefits, Risks, and How to Follow”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356343/
Many people assume that a ketogenic diet is very high in fat which leads them to believe they can eat as much fat as they want. However, this is not true, because, as in any diet, the ketogenic diet should be balanced and well-formulated so you’ll be properly nourished. That way, you can have the right amounts of healthy fats, proteins, and carbohydrates in your body, too. Did you know that eating too much fat can lead to weight gain? Therefore, it defeats the whole purpose of a ketogenic diet if that is the case.
FACT: While a ketogenic diet is high in fat, it’s important to choose healthy fats from sources such as avocados, coconut oil, and nuts, and to limit unhealthy fats from sources such as processed and fast foods.
Source: National Institute of Health (NIH), “Ketogenic Diet for Weight Loss: Benefits, Risks, and How to Follow”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356343/
For some, the ketogenic diet is intimidating and extreme so it must only be for men who have the body type and can stick to its strict requirements. However, this is not true, as the ketogenic diet can be beneficial for any gender – men and women alike. Additionally, you can tailor a ketogenic diet to meet your individual needs so that it can be a viable choice for everyone.
FACT: The ketogenic diet can be beneficial for both men and women, although women may need to adjust their macronutrient ratios slightly to accommodate their unique hormonal needs.
Source: National Institute of Health (NIH), “Ketogenic Diet for Weight Loss: Benefits, Risks, and How to Follow”, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356343/
In conclusion, no matter what diet you get into, it’s important to always consult with a healthcare provider. It’s important that you get professional medical advice before starting a new health regimen, including the ketogenic diet.
3FEB
Charity Sembrero Top Ten Lists 0 Comments
Your brain needs food for brainpower.
Like the rest of your body, the food you eat can help your brain stay healthy and in good condition. That way, these foods for the brain can help you move, think, and function well as the brain acts as your body’s control center.
The quality of food you eat will ensure that your brain gets the right nutrients essential for its continuous development. Additionally, foods for the brain can help prevent health risks such as dementia and Alzheimer’s disease.
Cognitive Health and Wellness Institute promotes quality and length of life. Improving your cognitive function is one of the ways to achieve this, and you can accomplish it by taking care of your brain health.
The connection between your brain and the gut is undeniable as these two (2) body parts constantly interact with each other both ways. Good sources of vitamins, minerals, carbohydrates, protein, etc., from food fuels power to your brain. Moreover, foods for the brain help coordinate sensation, intellect, and nervous activity with the rest of your body.
This article will focus more on the four (4) main types of foods for the brain that help boost memory.
For the purpose of this article, we’ll focus on these foods – and then some – as there are really many good choices out there that are good for the brain.
Besides the four (4) main types above, here’s a list of the top ten (10) foods for the brain that can help boost your memory.
These are typically great snack options or add flavor to your meals. For example, you can munch on cashews, almonds, and pumpkin seeds in the late afternoon. Or you can add a nutty flavor to your salads, soups, or stir-fry dishes.
Nuts and seeds have antioxidants, omega-3 fatty acids, and high amounts of vitamin E. These are associated with better brain health, especially for those in senior age. Also, experts believe that high levels of monounsaturated fatty acids found in nuts and seeds are linked to general intelligence for all ages.
Chocolates naturally have high amounts of flavonoids which help improve blood flow going to and from the brain. These compounds aid in brain boost such as enhancing problem-solving skills, memory, and attention span.
Flavonoids help improve cognitive function and, in fact, can prevent age-related brain impairment and deterioration. Thus, chocolates can make you smarter because studies show evidence in their neuroprotective effects associated with upgrade in intelligence.
Eating at least an avocado a day enhances older adults’ working memory and problem-solving abilities.
A study involving 40 healthy adults aged to over 50 who ate a fresh avocado for six months enhanced their cognitive function and increased their lutein levels by almost 25%.
The researchers measured the improvement in cognitive skills with tests that measured processing speed, memory, and attention levels. The monounsaturated fats, lutein, fiber, and bioactive have to do with the benefits on the brain.
Eggs are making a comeback from their exile, and they’re here to protect you from the dangers of memory loss as you age, which is common in America.
The American Journal of Clinical Nutrition conducted a study involving 2,500 men in Finland for almost two decades. They discovered that those who regularly consume an egg a day lessened the risk of Alzheimer’s disease or dementia. It is the opposite, as food promotes better performance in cognitive tests.
Since soybean products are packed with antioxidants referred to as polyphenols, we protect ourselves from the risk of dementia and build an arsenal to combat the decline of cognitive abilities because of aging.
Soy isoflavones interact with the kind of estrogen receptors that are connected with cognitive and memory functions. Recent research in Science of Food revealed that soy minimizes memory degradation and reduces the risk of Alzheimer’s.
Some studies provide evidence that omega-3 fatty acids found in fish and fish oil can help improve brain function and development. The fatty acids in salmon, sardines, mackerel, and tuna are rich in nutrients good for brain health.
On the other hand, fish oil (and supplements), especially packed with high amounts of DHA (docosahexaenoic acid), may boost memory. People with high DHA levels, found in seafood with omega-3 fatty acids usually perform better in memory tests and learning.
Cruciferous vegetables feature vitamins and minerals that are good for boosting brain power. Broccoli is a cruciferous vegetable with essential nutrients such as vitamin K and folate to support cognitive function. A Mediterranean diet mainly consisting of plant-based foods and vegetables helps sharpen the brain of someone in old age.
Broccoli is also rich in antioxidants, vitamin C and flavonoids. Green, leafy vegetables help ensure good blood flow to the brain. A healthy cerebral flow helps protect your brain and prevent cognitive decline. It might be good to add broccoli to your diet if you’re reviewing for an exam.
Kale is rich in lutein, a naturally occurring carotenoid predominantly found in human brain tissue. Your body can’t manufacture this nutrient easily, so it’s important to consume food with lutein. Studies showed that consuming food high in lutein, such as kale and spinach, can help with better concentration and focus.
These vegetables are good for activating your brain, context processing, speed memory, and attention. Don’t be surprised to see many health buffs drinking kale juice or adding spinach in their smoothie for these reasons!
Johns Hopkins Medicine supports that caffeine is good for long-term memory. With moderate consumption, you can enjoy the benefits of being alert and more focused when drinking coffee. It is one of the foods for the brain because caffeine is a stimulant. Your brain is essentially at work with increased activity in your entire central nervous system.
This is why many students or late-night workers need a cup of coffee to either start their day or endure the long hours to remain focused on their tasks at hand. It can help improve your mood, to be more energetic and productive.
But, be careful to go overboard with your coffee intake for the day. Otherwise, you’ll get constipated, worse, have insomnia and caffeine dependency.
Nutrient-dense food like whole grains is good for the brain because they are rich in complex carbohydrates. They provide us with a sustained yet slow supply of glucose that can boost our memory.
Carbs power our brains, and when you incorporate whole grains, you are giving yourself an extra punch, for they contain a low glycemic index that balances your mental state that may last through the day. So, incorporate pasta, oatmeal, grain bread, and popcorn into your diet.
The brain is a limitless source of power. You can practically exercise brainpower to increase your mental performance. Food remains to be the main source of energy for the brain. Hence, you must eat the right quality of food.
There’s no single food that’s good for the brain. As always, a healthy, balanced diet is key. Avoiding alcohol, lots of sugars, and processed foods also help. Moreover, exercise and meditation are lifestyle changes that can promote mental clarity to improve brain health.
Cognitive Health and Wellness Institute recommends proper nutrition and regular physical activity for optimal cognitive function. You can achieve the quality of life with a length of life with an alert mind and a healthy body. Keep all these in mind (pun intended!), and you can’t go wrong!
References:
https://www.healthline.com/nutrition/11-brain-foods
https://www.medicalnewstoday.com/articles/324044
https://www.webmd.com/add-adhd/ss/slideshow-brain-foods-that-help-you-concentrate
https://eatright.org/health/wellness/healthy-aging/4-types-of-foods-to-support-memory
https://health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
https://premierneurologycenter.com/blog/10-foods-that-improve-brain-health/
29JAN
Charity Sembrero Top Ten Lists 0 Comments
Eating organic foods is gaining popularity again these days. While others think it may just be a fad, the thing is, history tells us otherwise. “Going organic” is almost second nature to our ancestors that we can see its benefits through their quality and length of life even to this day.
It’s probably only recently (sometime in the early 2000s) when consumers took organic food seriously. Over the years, people see its impact in our health and the environment. In fact, more food establishments and manufacturers promote organic foods as another option now. This is why we hear about farm-to-table restaurants and entrepreneurs venturing more in the organic food business.
Do organic foods taste better? Do they have a higher nutritional profile than other food products we know? Cognitive Health and Wellness Institute lists down the top ten (10) benefits of organic foods. Read on to find out more!
The term organic is for farmers who grow their crops naturally and process their agricultural products including grains, vegetables, fruits, meat and dairy products.
Organic farmers design their practice to meet sets of goals. These are to:
How are some foods classified as organic? Farmers process organic foods differently than the regular ones. They produce them while emphasizing the role of soil and water conservation, and the utilization of renewable resources. These organic poultry, eggs, and dairy products are nourished without growth hormones, conventional pesticides and antibiotics too.
Food grown organically helps reduce risks in public health. Organic foods are rich in iron, phosphorus, vitamin C, magnesium, and antioxidants. These foods are also less exposed from residues of pesticide and nitrates that are typically found in non-organic food. Thus, they are less toxic and filled with essential nutrients but not necessarily more nutritious than conventionally grown foods.
For instance, organic meat and dairy may have slightly higher levels of omega-3 fatty acids and iron. Others like organic cookies or chips, despite being organic, may have low nutrients.
Nevertheless, one good tip to ensure food safety is to select different foods from a variety of sources. Mix and match the freshest produce, for example. Ask your local grocer which ones are in season or visit a local farmers’ market. Check the label always. Avoid anything high in fat, salt, and sugars. And lastly, wash fruits and vegetables thoroughly in running water to remove traces of chemicals, dirt, and other contaminants.
The key thing about organic foods that make them organic revolves around using natural substances only and not artificial products. No chemicals, GMOs, or antibiotics whatsoever.
Which foods can be organic?
One of the factors why people shift to eating organic food is because they are the healthier choice, which has truths in it.
Organic foods don’t have chemicals like pesticides, flavors, preservatives and artificial colors. So, if you are into clean eating, incorporating this in your diet would surely make sense.
A study reveals that the consumption of organic food may reduce the risk of various conditions like obesity, weight gain, and allergic disease. Organic foods also contain more antioxidants, nutrients and nitrate levels. All these mean more minerals and vitamins for the body which helps in the prevention of serious illnesses and diseases.
You consume antioxidants in their best form when you eat whole food. A research review suggests that organic produce is at least 20% to 40% concentrated in antioxidants compared to food that’s grown conventionally.
Whole grains, fruits and vegetables are rich in antioxidants. The peels from fruit and vegetables have the highest concentration of antioxidants. Hence, you can be sure to eat the skins of your food without pesticides.
Unlike vitamins and minerals that are best taken daily, antioxidants in the right amount could help delay cell damage, resulting in slow aging and better health.
Food experts and even chefs agree that organic foods are better tasting than the conventional. They credit it to the soil that is used for the produce. Strong nourishment has a big role to play for quality plants that yield to high-value food with optimal flavor.
The structures of mineral and sugar on organic food give them the chance to mature and develop naturally. The authentic and environment-friendly production is responsible for their distinct taste.
The excessive use of chemicals in conventionally-grown food may have a detrimental effect on your health leading to organic food occupying the top spot when it comes to safer and healthier options. The industrial and traditional food processing methods may have increased the amount of produce, but they may be compromised for the amount of pesticides and chemicals that they have.
Whole and organic food don’t undergo genetic modifications compared to their counterpart, the processed and non-organic which weaken the immune system. For example, the National Research Institute of Food and Nutrition based in Rome revealed that organic carrot consumption triggers immune stimulation.
Eating organic results in a stronger immunity which is an important defense against COVID 19. Support your mental and physical well-being by consuming natural and whole food that will nourish your body during stressful times.
If you want to change your experience with food, going organic may be right for you as it is a fresher option that doesn’t have chemical fake flavors in them. This is one of the reasons why its freshness easily shines through. Take a look at organic ketchups that taste closer to tomatoes than their counterpart.
Also, because organic food has little to zero pesticide residues, you are essentially getting its freshest possible form. Plus, you get low levels of toxic metals as organic food only get natural chemicals from the soils and/or plants they originally come or grow from.
Organic produce grows with natural fertilizers such as compost and manure. Hence, there are no synthetic or chemical fertilizers used. Moreover, the farmers control the weeds naturally by hand weeding, mulching, or crop rotation instead of chemical herbicides.
For livestock, poultry owners use only organic and hormone-free feeds. Their living environment is also maintained with natural methods through clean housing, healthy diet, and rotational grazing. Hence, there’s no need for medications and antibiotics to prevent livestock disease.
In relation to above, because non-organic food use synthetic fungicides and insecticides, consumers are either losing nutrients or getting synthetically produced ones due to this. Organically-raised livestock usually are allowed to move more freely which keeps them healthy. Therefore, their meat doesn’t have to be injected with antibiotics just to boost their growth and health.
However, Harvard Health Publishing wrote an article that organic food isn’t necessarily more nutritious than conventionally grown food. Why? Researchers found that there’s only a small difference in the nutritional content between organic and non-organic food. This is due to the fact that many organic foods may still have higher fat content, as mentioned above, particularly in organic chicken and milk.
So it’s still ultimately a matter of choice and intentional buying whether you select organic food or not for nutritional or dietary health purposes, etc.
Growers don’t allow the use of GMOs, or genetically modified organisms, on local produce as per USDA organic regulations.
This means that organic farmers don’t utilize GMO seeds on their produce or that organic cows don’t consume GMO corn or alfalfa. This preventive practice also involves farmers planting their seeds early or late to avoid coinciding with the flowering of GMO Crops.
There are instances when local farmers harvest their crops before the flowering season, or they might also sign cooperative agreements with their neighboring farms to stay away from planting with GMO crops. Less exposure to GMO frees you from toxic chemicals, antibiotics and growth hormones.
Organic food production is environment-friendly. It doesn’t use farming pesticides which conserves water, reduces air pollution, prevents soil erosion, increases soil fertility and saves energy which is good for the earth.
Indeed, organic food helps build a better generation. Small animals and birds also benefit from it as chemicals are harmful in their reproduction. They are also deadly to living organisms. Chemical-free farming is less dangerous not just to the environment, but also to the farmers.
This practice makes organic agriculture sustainable for a long-term basis. The Organic Trade Association emphasizes that farmers who shift to organic production eliminate at least 550 million pounds of threatening pesticides which damage the environment regularly.
When you go organic, you support local farmers.
In the United States, organic farming yielded to at least 3% of total sales in its food industry in 2012. No wonder the governments of European countries such as Germany, Austria, and Finland are occupied in implementing policies and plans that would allot at least 20% of their land area to their organic farming industry.
The gradual transition to organic farming is due to the awareness of consumers with the health impacts of accidentally taking chemical fertilizers and pesticides. This means more work for local farmers and their produce.
The rationale behind choosing organic food is mainly about people’s concern about health and environmental concerns. In terms of diet, people who lean towards organic food say that they are generally healthier, safer, and more environment-friendly. These are valid points. However, as we’ve explained above, that’s not always the case, if we’re not careful enough.
Yes, we can say that there’s research that supports evidence of reduced cancer risk with consumption of organic products. This adds proof that organic food is good for the gut microbiome. Remember that many prebiotic-rich foods can be organic such as legumes, garlic, nuts and seeds, etc. Probiotics also contain beneficial microbe colonies that are good for your gastrointestinal tract.
Check the label. Different regions may have different certification guidelines. Generally, however, these food products should be compliant to organic animal raising practices, pest control, soil quality, among others. USDA put out regulations that specify what makes an organic produce or not. There are many products that are not certified so make sure to check the label.
Ask the local store/supermarket. If unsure, ask your grocer if the products actually come from an organic farm. Compare prices and different organic items. You can research them beforehand, too. Check online and look for legitimate stores that sell legitimate products.
Natural vs. Organic. Remember that organic and natural food aren’t necessarily the same. Any food labeled “natural” has no preservatives, artificial colors or flavors. Thus, the word “natural” refers to the food itself and not whether or not the methods used to preserve or make the product is “natural” or “artificial.”
On the other hand, “organic” refers to how the food is prepared or produced. So, even if the label shows “hormone-free” or “free range,” it is still not considered “organic” if the farmer did not strictly follow organic certification guidelines.
Check with your doctor. Cognitive Health and Wellness Institute recommends that if you’re switching to organic foods, consult with your doctor or nutritionist first. This change in your diet, when done without guidance from a health professional, may drastically alter your digestion, for instance. You might have allergies you weren’t aware of or dietary needs that you can’t get from organic products.
References:
https://www.helpguide.org/articles/healthy-eating/organic-foods.htm
https://ota.com/organic-101/health-benefits-organic
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/organic-food/art-20043880
https://www.wwmedgroup.com/blog/benefits-of-organic-food/
https://www.conserve-energy-future.com/15-health-benefits-eating-organic-food.php
23JAN
Charity Sembrero Top Ten Lists 0 Comments
Good sleep isn’t just about the number of hours you doze off. A consistent sleep schedule is a key to good health.
Do you find yourself awake at weird hours at night or suddenly napping in the middle of the day? If you do, chances are you don’t have a consistent sleep schedule. When you sleep at specific times at night regularly, you’re training your body when it’s time to wind down for the day. It also helps you stay alert and productive when you’re awake.
If you’ve been reading Cognitive Health and Wellness Institute for a while now, you’ll know that this site continues to promote quality and length of life. The quality of your sleep may be the next step you need to achieve that.
The importance of sticking to a good sleep schedule isn’t a science wonder. Its positive effects on the body are persistently promoted, but it’s easier said than done.
Your activities and habits during the day will impact your sleep. So, you must have a carefully planned routine that is only beneficial to your overall being. From what you eat, drink, to your daily schedule – you should be intentional enough to ensure that they all lead to a consistent bedtime routine that you can follow.
Generally, kids are expected to sleep more than adults. These are the desired amount of hours:
Preparing yourself for bed is crucial to the quality of sleep you’ll get.
An adult sleep coach based in Denver, Seth Davis, reiterates how sleep contributes to your physical and mental health. He added that you allow your brain to rest and process new information that you’ve learned on the day when you go to dreamland. It’s also a chance to strengthen the immune system and help the production of growth hormones in the body to recover and repair smoothly.
Thus, it would be best not to take scheduling your sleep lightly. Include it as a part of your day, and practice it until it becomes natural.
The schedule that will work best for you depends upon your body chronotype or biological preference, Michael J. Breus, P.D., the founder of TheSleepDoctor.com, explains. Timing shows that being a morning person or a night owl is valid.
Listen to your circadian rhythm and know your body’s internal timing for sleep and wakefulness. It can help regulate your hormonal activity as it has neurotransmitters that send commands to the body that involve digestion and temperature fluctuations. All of these would determine the pattern of when you should sleep and awake.
The circadian clock also controls how you respond to light exposure or the lack of it. The environment may influence this biological rhythm too. Hence, when you align your schedule to the natural timing of your body, you promote regular and restorative sleep, which makes a good habit.
There’s a reason why you get cranky the next day when you don’t get enough sleep. And there are many more reasons why a quality bedtime routine is beneficial for your physical and mental health.
Sleep and physical health have a strong relationship, and studies prove it. A regular rest at night allows your brain and body to recover. It gives you the energy to be alert and refreshed the next day.
Lack of sleep leaves you tired even if you just woke up in the morning. When you rest, your bodily processes become more efficient. Your defenses against diseases and other medical conditions are strong, and you may avoid other health problems like obesity, heart complications, insulin management, immuno health, memory consolidation, and growth development.
The quality of sleep you get has a role in your psychological state. When you deprive yourself of rest, you become easily irritable and exhausted.
Studies reveal the connection of bipolar disorder, depression, anxiety, and other mental conditions to sleep. More research is yet to be conducted about the association between the two, as many other factors may affect the psychological being of a person. Regardless, getting enough sleep improves disposition and well-being.
Generally, a consistent sleep schedule is good for the different aspects of your health. It will strengthen your heart, boost your immune system, improve your mood, manage your weight, and increase productivity, making you a healthier and happier person.
Developing good bedtime habits would contribute to the success of your sleep. But, how do you do it? Each person has a different sleep-wake pattern that is ideal for their body and lifestyle.
Put your sleep schedule in your own hands! These are some of the ways to do so:
Listen to your body. Know the time you get sleepy and energized. Make it your bedtime schedule and follow it consistently!
Reduce your late-night stress and anxiety by following a bedtime ritual. It may be the time when you turn off your electronics and take a tea.
Some studies show that individuals with chronic insomnia who exercise sleep at least 13 minutes faster than they usually do. Physical activities change the body’s core body temperature, which could prepare it for rest and sleep.
Some drinks and foods feature compounds that may make or break your sleep cycle. For instance, carbs may help you doze off faster. High-fat foods may do otherwise. Caffeine also has a disruptive effect on sleep which delays body clock timing.
The reminder “drink moderately” only applies when the sun is still up. Though many events involving drinking alcohol happen at night, try to stay away from doing so close to your bedtime. Even better, avoid alcohol altogether, especially when it’s late in the day.
If your space permits you, maintain a discipline of having a bedroom for relaxation and sleep only. Avoid distractions such as TV and other gadgets (music can be an exception if it helps you sleep). This way, you can associate your room only with sleeping and nothing else.
Some people feel more energized when they have short naps during the day. If you need to close your eyes and get some rest in between breaks, make sure it’s no more than 30 minutes to 1 hour. Otherwise, it might be harder for you to sleep when it’s time for bed at night.
Nicotine can disrupt the quality of your sleep. Many smokers feel sleepy during the day. Worse, cigarette puffers often have irritated nose and throat tissues which can cause sleep apnea. If you’re sleeping with your partner, you’ll have a happier bedtime – and relationship! – without this.
While light has a positive effect in the morning, it may do the opposite at night. It is still related to how the circadian rhythm works and how it tricks your body to think it is daytime when there’s light. Exposure reduces melatonin production which could help in relaxation and sleep.
Several supplements induce sleep and relaxation. The best examples are Ginkgo biloba, glycine, valerian root, magnesium, Lavender, and L-theanine. Try any of them one at a time at night. They are not the solution to sleep disorders, but they can help. And, make sure to consult with your doctor first.
We are familiar with the concept of getting eight hours of sleep every night. But, most of us neglect the importance of completing those hours of sleep in a consistent pattern and timing.
Sleep regularity captures an informative dimension of sleep (Dr. Phillips, Harvard). Even if you get eight hours of it, you may still miss out on sleep-related benefits if you rest at inconsistent times every night.
Stick to a consistent sleep schedule and reduce the risks of contracting major health problems! A sleep pattern may be challenging this pandemic, most especially if you are working at home and it seems like there are no rules anymore. Cognitive Health and Wellness Institute challenges you to a regular pattern that your mind and body will thank you for!
References:
https://www.sleep.com/sleep-health/sleep-schedule
https://www.slma.cc/the-importance-of-asleep-schedule/
https://healthysleep.med.harvard.edu/need-sleep/what-can-you-do/good-sleep-habits#:~:text=Keeping%20a%20regular%20sleep%20schedule,can%20improve%20your%20sleep%20dramatically.
https://www.healthline.com/health-news/its-not-just-for-kids-even-adults-appear-to-benefit-from-a-regular-bedtime
https://thesleepdoctor.com/2020/03/21/why-a-regular-sleep-schedule-matters-to-your-health/
16JAN
Charity Sembrero Top Ten Lists 0 Comments
Did you know that there are ancient health practices that doctors still do today?
It isn’t surprising that some patients prefer traditional medicine, and many medical professionals practice it. Mainstream health care utilizes ancient health practices to understand their safety and efficacy in treating specific health conditions.
In the early days, as far back as 1,500 BC – 200 AD, our ancestors relied on folk medicine orally transmitted and taught to their children, grandchildren, and so forth. These healing traditions include natural birth, poison healing, and bone setting. They use whatever is readily and locally available in their ecosystems, such as plants, animals, rocks, and metals.
Some publications explore suggestions on making traditional medicine more functional and acceptable today. Cognitive Health and Wellness Institute lists down ten (10) ancient health practices, in this article, still widely accepted these days.
Our ancestors paved the way for developing healthy habits and rituals by just observing the events in nature thousands of years ago. The World Health Organization (WHO) defines traditional medicine as “health practices, approaches, knowledge, and beliefs incorporating plant, animal and mineral-based medicines, spiritual therapies, manual techniques and exercises, applied singularly or in combination to treat, diagnose and prevent illnesses or maintain well-being.”
Ancient health practices are an effective umbrella term for alternative, non-conventional, complementary, herbal, and natural medicine. These are healthcare practices not necessarily part of a particular region’s tradition but integrated into the healthcare system.
In this top ten list, you will find medical practices that our forefathers introduced many centuries ago but are still relevant today. Raise your hand if you or someone you know have had any of them!
WHO reports that cataracts are the leading cause of blindness and vision impairment globally. Surgery can treat this eye condition to restore the vision of the patient.
In early 800 BC, ancient Indians in the Sushruta period developed couching, the first documented beginnings of cataract extraction. The physicians will puncture the patient’s eye and dislodge it manually with this treatment. Then, they will remove the cloudy lens from the patient. However, couching caused complications and, as expected, blindness.
Through the years, with the development and advances in medicine, cataract surgery has become more sophisticated. Ophthalmologists later followed Jacques Daviel’s procedure with more modern medical instruments. This surgery involves “gently pushing the cataract” resulting in more favorable postoperative results.
The use of leeching is traced back in 1855 when a boy known in history as W.C.B fell ill with fatigue and body aches. His mother asked help from a local apothecary, who later came back with a jar filled with slimy creatures – leeches.
Fifty years later, W.C.B shared a story from his childhood to the famous British serial Notes and Queries, where he narrated his memories of leeching regularly. The bloodsuckers worked on the chest, inside the lower lip, or even within the nostrils.
The story W.C.B shared wasn’t unusual. There was a leeching craze in the late 18th to the 19th century in Europe and North America, which resulted in the gathering of millions of leeches each year.
In ancient Egypt, leeches played a role in medicine and in treating nervous system abnormalities, skin diseases, infections, and dental problems. Today, it is also common to see it in plastic surgery and other types of microsurgery. Moreover, leeches secrete proteins and peptides which prevent blood clotting.
Traditional physicians believed that when people get sick, it’s only a matter of “bad blood.” Over time, ancient Egyptians and Sumerians practiced bloodletting and later became even more common in Rome and Greece. Their practice back then is “to cut open a vein and drain some vital fluids into a receptacle.” However, people erroneously believed this method healed sick patients.
On the contrary, this ancient health practice resulted in accidental deaths due to blood loss. Hence, medieval doctors discovered other methods such as leeching (mentioned above). After which, the scientific community debunked bloodletting altogether in the 1800s even while others were still utilizing this method.
These days, however, modern scientists and doctors only recommend controlled bloodletting to treat specific and rare illnesses. Even in the hope to reduce risks of contracting covid-19, the science community refuted that collection of convalescent plasma (from the blood of recovered covid patients) has any benefits. Today, bloodletting is in the form of wet cupping and Ayurvedic detox and given the term phlebotomy in modern science.
The idea of neurosurgery developed in the late 19th century. But, the procedure which requires drilling a hole in the skull, referred to as trepanation, has been a much older practice. In fact, it is known as our ancestors’ neurosurgery.
The word trepanation comes from the ancient Greek word trypanon that means drill. Performing this procedure back then is significantly different to how doctors do this now. However, the basics and core principles of this procedure remains the same.
In ancient times, trepanation treated various ailments and injuries involving the head. Pain management is also one of its uses. People who have gone through this procedure survive and heal after the surgery. However, there are reports on scarring.
Today, doctors still observe the said procedure, and the craniotomy that removes a certain part of the skull to reach the brain. The only difference is that compared to trepanation which results in a permanent hole in the skull, the modern version replaces the bone segment that has been removed. Medical experts only do this kind of operation for special reasons like aneurysm and brain tumor.
Severe depression is one of the more difficult health conditions that medical professionals only had significant improvements in treatment recently. One of these treatments is electroconvulsive therapy (ECT). Doctors conduct this method to trigger a brief brain seizure intentionally to the patient under general anesthesia. Small electric currents pass through the patient’s brain to induce electrical stimulation.
Ancient Romans used electric eels for the treatment of gout and headaches. The therapeutic use of electricity like this is even prevalent in treating cases such as epilepsy and paralysis historically.
In more recent years, ECT now helps monitor a patient’s brain, blood pressure, heart, and oxygen levels. To record the patient’s electrical activity in the brain, doctors administer the electroencephalogram (EEG) exam. Doctors consider this procedure generally safe to treat patients with bipolar disorder, severe mania (euphoria, hyperactivity, psychosis, etc.) and dementia.
Suture techniques are ancient health practices, too. For more than thousands of years, sutures are used to close wounds and help them heal faster. With the right technique, they can help minimize bleeding and infection as well.
Archeologists found that sutures can be traced back from Neolithic skulls, severed Greek tendons, and Egyptian records as early as 30,000 BC.
In modern times, surgical doctors connect tissues and organs with sutures. Without it, it will be difficult to hold muscles and skin together, for example, and can lead to complications. More advanced surgeries require sterile needles through harder-to-reach body parts to prevent further damage.
Did you know that morphine is the “first pharmacologically active pure compound” produced from opium? Opium can be extracted from poppy seeds rich in antioxidants and therapeutic agents. The discovery of this drug goes back to 200 years ago when opium was used as a painkiller by ancient Sumarians and Egyptians during this period.
Morphine is an opiate that helps relieve or suppress pain. This narcotic drug component helps ease anxiety, sedate a patient, and cause drowsiness and relaxation. Current practices show that morphine is used to suppress cough reflexes or slow down heartbeat when medically required. However, opiates are considered as addictive drugs. Hence, health professionals take precautions when administering morphine to avoid drug dependence in patients.
Acupuncture, an ancient Chinese medical technique, is known for curing illnesses, relieving pain and improving overall health. Its introduction happened before the 2500 BCE in China and then many parts of the world hopped in its use during the late 20th century.
This ancient practice has lived to the dualistic cosmic theory of the Chinese – the yin and the yang. The forces in the yin and the yang acted in the body, as they did in the natural universe. This treatment believes that any kind of physical disharmony transpires when there is imbalance of the two forces in the body.
Gone were the days when acupuncture was a painful procedure. This holistic healing approach stimulates points through 14 energy pathways. It supports the claims of some scientists about needles prompting the body to release endorphins that are natural painkillers.
To “cauterize” is to use an instrument heated with electric current. This is one of the ancient health practices used in the 16th century to close amputations and stop bleeding. Remember the movie Braveheart where soldiers stuck the tip of the blazing hot spear to treat another’s wound? It actually happened in ancient times and not just in the movies.
This medical practice is still relevant today to treat wounds and avoid infection, especially when antibiotics aren’t readily available. However, with advancements in technology, cautery also progressed where physicians can now use more sophisticated medical instruments. This way, any fears of infection in earlier times can be removed.
Other known forms of cauterization commonly used today are electrocautery, chemical cautery, nasal cauterization, amputational cauterization, etc.
A tracheotomy, sometimes called stoma, is when a surgeon makes a hole from the front of the neck to the windpipe or trachea to place a tube. The person is aided by the tube to breathe, and the air bypasses the nose, throat, and mouth.
There are various reasons why a person gets a tracheostomy. Among the conditions that require it are birth defects, anaphylaxis, neck cancer, coma, infection, facial burns, sleep apnea, and chronic lung disease. This alternative method of breathing was first recorded in 1649. The practice existed for a long time and it was called bronchotomy, pharyngotomy and laryngotomy.
Surgeons regarded the procedure in the 16th to the 19th century as dangerous with a very low chance of succeeding, and this is one of the reasons why doctors would often perform it. They only reserved it as an option in case of emergency especially in cases like upper airways obstruction.
Time and again, we’ve seen traditional, herbal and natural medicine used in current settings as effective health care alternatives. We are constantly in pursuit of medical discoveries and continue to see and develop the science in earlier practices. Scientists spend many of their dissertation years to prove and understand new plant uses, for instance, to provide in-depth studies that will be useful for generations to come.
Scientific literatures indicate the rise of biomedicine and more practical uses of various health practices we only used to know as “traditional” but with therapeutic benefits. As new illnesses and diseases come about, new approaches in medicine and treatments also arise. Health assessments should always be up-to-date with current trends and technologies. Thus, health professionals are regularly adding and sharing knowledge that are crucial for public health.
This is also why Cognitive Health and Wellness Institute continues to offer comprehensive service and diagnostics to help address a growing population in need, suffering from a wide spectrum of progressing chronic conditions. With these blogs and continued community support, we hope to help contribute to globalization and share information in improving your quality of life with length of life.
References:
https://www.discovermagazine.com/the-sciences/ancient-medical-treatments-still-used-today
https://www.mdlinx.com/article/ancient-medicines-and-procedures-still-used-today/lfc-4453
https://www.history.com/news/7-unusual-ancient-medical-techniques
https://www.medicalnewstoday.com/articles/323633
https://www.culturalsurvival.org/publications/cultural-survival-quarterly/persistence-traditional-medicine-modern-world
15JAN
Diane Santos Top Ten Lists 0 Comments
It may be a stereotype, but we don’t discuss men’s health aloud. They even perceive it as a joke that the term man-flu exists.
Research reveals that men seldom talk about their health. They brush off whatever they feel until it goes away. In Australia, the average male of poorer health than women. In 1994, Men’s Health Week originated in the United States, and it aims to spread awareness on preventable men’s health problems.
Cognitive Health and Wellness Institute commits to helping people lead a more productive, longer, and happier life. So, let us share with you some things that you may not know about men’s health and how it impacts their lives.
Men should pay attention to their health the same way women do. An average adult man has a life expectancy of 76 years, a height of 5’6, and a weight of around 165 to 178 pounds. Hence, the common knowledge of a man’s genetics and nature leads to fascinating men’s health facts. These are some worth noting:
The U.S. Centers for Disease Control and Prevention (CDC) reported in 2019 that 1 in every 4 American men died of heart disease, which makes it a number one health issue for males. It occurs even to those without symptoms at all.
This report shows the importance of regular screenings for cholesterol levels and blood pressure. Men smoke and drink more and go for unhealthy lifestyle choices compared to women. This is why they should put their way of life in check. Weight management with regular exercise is an effective aid.
The CDC noted cancer as the second leading cause of death among men. Lung cancer, prostate cancer, and colorectal cancer are the usual types in males.
Preventive health screenings would help avoid cancer. If you are smoking, this is your sign of stopping. Prevent second-hand smoking and any kinds of tobacco products. Maintain a healthy diet that is made of fruits and vegetables. Avoid vices too!
The average life expectancy of men is 76.4 while women are 81.2 years, and the difference is linked to destructive lifestyles such as excessive alcohol drinking, smoking, and drinking. These vices often result in high cholesterol, diabetes, and obesity.
Men ages 20 to 30 should undergo a physical checkup at least every two to three years. It should include cholesterol, blood pressure, thyroid function, and diabetes tests. When you reach 30, you can screen for heart abnormalities with an electrocardiogram or EKG.
Furthermore, men ages 40 to 49 should have a complete physical checkup for every one to two years and an EKG. It should also include screening on cholesterol, blood pressure, and diabetes. Men ages 50+ should be stricter in checkups. Besides the usual screening and EKG, colonoscopy should be included to ensure there aren’t polyps that could turn into cancer.
How does the weight of a man differ from a woman?
Women tend to gain weight faster than men, and it’s because the human brain is wired that way uniquely. This fact about men’s health has changed how obesity is discussed, as noted by experts at the University of Aberdeen.
Men have a higher resting metabolism too. Their metabolism is meant for speed, size, and strength. This fact is understandable because the male body has a leaner muscle mass, making it easier to burn visceral fats.
It may sound unlikely, but men are also at risk of getting osteoporosis. Some statistics suggest that when a man reaches 50, there is a higher risk of a weaker bone density, leading to osteoporosis. Two million men in America have been affected by this.
Besides the numbers on osteoporosis, men also have a higher chance of breaking their bones. Eighty thousand men break their hips yearly. The same may also happen with the spine.
Some studies support the role gender plays in stress reaction. Men have the fight or flight attitude when it comes to it, and hormones have something to do with it.
Hormones, as one factor, explain why men produce cortisol and adrenaline when responding to stress. They manifest physical changes like increased heart rate, sweaty palms, and anxiety. It is the physiological reaction of men when something physically or mentally terrifying happens. This reaction occurs when the body releases a hormone to either deal with stress or run away from it.
Historically, more men serve as the financial providers being heads of their families. Hence, they spend more time for work and often cannot (or choose not to) afford time for medical check-ups compared to women. This, sometimes, leads to delayed detection of health conditions that would otherwise have been prevented if seen earlier.
Some men argue that instead of taking time away from work to see a doctor, they would rather use this time for extra work. Other times, they would choose to go to the gym and strengthen their bodies this way. The Cleveland Clinic surveyed American men (from age 18-70) and found that 40% of the respondents do not go to their physical examinations annually. In fact, many of them only seek medical help when their health conditions worsen.
Whether men think they are men of steel or not, they should be more proactive in seeking healthcare from any age. Based on this study, some men even admit they are afraid to find out that their health condition is severe. However, it’s time to encourage more men to face their fears and take their health more seriously. That doctor’s appointment could save their life.
This is closely related to the men’s health fact #8 above. To this day, some men still hide behind masculinity and society’s expectations of them to be “strong.” Therefore, showing any signs of weakness and vulnerability goes against men’s ego and manliness. Often, men are just really uncomfortable being “naked” in front of a doctor and seek consultation about their bodies.
On the contrary, going to a physician indicates wisdom and strength. Men who aren’t ashamed to get advice from medical professionals will better understand their bodies to continue taking care of their loved ones. A healthy man, not just physically but also emotionally and psychologically, is a stronger man indeed.
Due to the nature of men’s work in the labor force, typically involving heavy machineries, driving, construction, etc., unintentional injuries often happen. Men are often involved in motor vehicle accidents, fireworks-related and fatal occupational hazards, too. CDC also notes that 12% of males (under age 65) don’t have health insurance, making healthcare more problematic for them, especially in these cases.
Young boys today need to know that men’s health starts from making intelligent choices and awareness at an early age. This does not only cover nutrition, diet, and physical activities but also education and the psychology around men being invincible.
We can’t dismiss the fact that there are gender stereotypes affecting men’s health. There are also special health concerns for various groups of men, for example. Sometimes, discrimination against gay and bisexual men comes into play. Sadly, even certain African-American and Latino men experience limited support in healthcare.
Thankfully, we can now see some progress as a society in understanding men’s health. But, there are still areas that we can improve on and learn from. Overall, making smarter work and personal lifestyle choices can help reduce health risks for men. Remember that regular wellness and health management can lessen hospitalization and other health problems. Lastly, men’s health is not limited to men as it also impacts other people’s lives.
12JAN
Charity Sembrero Top Ten Lists 1 Commenton Things you may not know about women’s health
There are several factors that affect women’s health.
Women have to face challenges and changes throughout their lives, and that includes their bodies. Just like everyone else, their habits have a big role to play for them to live a long and quality life. Healthcare should be one of their priorities, and it covers both proper nutrition and exercise.
The varying changes women have to go through lead to different health concerns depending on their age group. Time and again, we have seen women take care of other people first before their own. However, when they put wellness on top of their needs, they put themselves in a better position of nurturing others.
Cognitive Health and Wellness Institute lists down the things you should know about women’s health. We’ll cover some facts and other unique features that women should know about their bodies.
What are some women’s health facts that are crucial in their fitness and wellness? These are some of the considerations and conditions that are unique to females:
This is not to say that women are absolutely different from men, but they are unique as far as health risks are concerned.
For instance, women are more likely to have diabetes, arthritis, hypertension, eye diseases, pain sensitivity, irritable bowel syndrome, and even mood disorders than men. These are just some of the conditions that may be true for most women. Reproductive issues are also common to females than the opposite sex.
In America, heart attack is the top killer of women (since 1984). Reports also say that 55,000 more women suffer from stroke than men. Studies suggest that women’s estrogen has something to do with the case of stroke. On top of these, almost 80% of Americans who have osteoporosis are female. These researches show the unique risk factors of women when it comes to health issues.
Do women get drunk faster than men?
Women process alcohol differently than men, and this is why they get intoxicated faster. There are also physiological explanations as to why they feel the effect of alcohol more.
One of the reasons why women easily get intoxicated with alcohol is because they have less water in the body. They only have 52%, as compared to 61% for men. This shows that the latter can dilute alcohol faster.
Another reason is that women have a higher body fat percentage than men. Alcohol doesn’t dissolve well in fat, which is why it becomes concentrated in a woman’s body.
Women have special healthcare needs and it is necessary to give them attention for preventive care and screenings. Among these are screening services for gynaecology, bone density, pap smear, breast cancer, immunizations, cancer, and many more.
Like children, the health of women differs from men. Many times, research focuses more on men as subjects while sidelining women. Women’s respective circumstances including environmental, clinical, social, legal, and biological are diverse. These affect their health too, which have a domino effect on others too.
External factors such as body image issues among women sometimes influence risk factors causing more health concerns than men. The lack of women doctors and leaders who can bridge knowledge gaps in providing excellent clinical care concerning women may lessen discrimination.
In some cases, gender bias in healthcare affects how doctors treat women’s illnesses. Some symptoms aren’t easily recognizable for women as compared to their male counterparts. For example, having a fast heartbeat or feeling unusually tired aren’t immediately considered as signs of a possible heart attack. These are often dismissed as women being emotional or “weak” compared to men’s response to physical activities.
Stress and smoking can be more detrimental to women even if both genders are known to succumb to them. Interestingly, cardiac problems, which are more common in men, is one of the leading causes of death for women as mentioned above. Socialized differences, therefore, play a role in the prevalence of certain risks for women.
When women turn 21, it is highly advisable to screen for cervical cancer. This is the reason why doctors encourage women to receive mammograms and take PAP smear examinations as early as possible. Both breast and cervical cancer are common cancers causing death among women.
Early prevention is better than cure.Desiderius Erasmus, Dutch philosopher
Moreover, women who reach 50 should also start having colonoscopy to screen for colon cancer. Early detection of any benign polyps can greatly improve women’s health, for instance. These polyps can be removed more easily at this age and reduce their likelihood of becoming cancerous.
Did you know that bacterial vaginosis (BV) can lead to STD and HIV? Any woman, sexually active or not, may get this vaginal condition commonly between ages 15-44. However, BV can be prevented and may go away even without further treatment. Still, women should get checked especially when they suspect any imbalance of bacteria in the vagina.
Depression and anxiety can happen to anyone. Regardless of gender, age, or race, people can get hit by them even without realizing it right away. Unfortunately, women are led to believe that hormonal changes cause depression.
Again, depression and anxiety can happen to anyone. Personal life circumstances, environmental factors, inherited traits, among others do not discriminate against any gender.
For women, however, there are other factors that men can’t relate to contributing to these conditions. Some of which are in this list:
Throughout history, men are often given higher importance and preference in different parts of the world. Hence, many women are generally less rich, less educated, and have lower self-esteem and self-confidence. Although this has changed over the years, misogyny still somehow affects women’s health.
To this day, there are some women with feelings of negativity due to life and cultural stressors. Other women are still overworked more than men, even juggling roles professionally and domestically as a mother, single parent, or being the eldest daughter.
There are also traumatic instances women have to endure due to emotional, physical, and/or sexual abuse (more common in women than in men). Many of these often lead to eating disorders, anxiety attacks, and drug or alcohol misuse as they grow older.
Generally speaking, childbirth and pregnancy are unique to women. Despite many advances in medicine and technology, however, many women still suffer from complications. The physical, hormonal, and biological changes in a woman’s body are all crucial to the development of the child until the mother gives birth. In fact, even after childbirth, the mother plays a huge role in the baby’s growth and overall health.
Hence, proper nutrition and physical activities are important for both the mother and child for many stages in both their lives. Additionally, certain psychological and behavioral changes manifest in women before, during, and after pregnancy affecting women’s health.
Getting older can be more challenging for women than in men. In this article, research showed women have lesser pensions and benefits compared to men. Their security and economic independence decreases as they age.
The ripple effect of this disadvantage stems from women’s inability to get higher income from an early age that can support their standard of living. Hence, even as women generally live longer than men, their retirement years aren’t as financially abundant as men, which limits their access to healthcare.
We have to admit that women still face a lot of health concerns that many medical professionals care to talk about. The World Health Organization (WHO) even lists a compilation of the top issues concerning women’s health that needs to be addressed.
Let us not forget to include mental health in this narrative. As WHO describes above, there are “physical symptoms that cannot be explained medically.” Discussions and developments on mental health are just as part of women’s health that the global healthcare system can improve on. In understanding and getting better at treating female patients around the world, we can all apply this knowledge to help provide the younger generation of girls with a good quality of life.
References:
https://www.mana.md/womens-health-and-fitness/
https://tespovitamins.com/10-things-know-womens-health/
https://www.cdc.gov/healthequity/features/8facts-womens-health/index.html
https://drexel.edu/now/archive/2012/March/Top-5-Womens-Health/
https://www.drugs.com/slideshow/womens-health-facts-1212
2JAN
Diane Santos Top Ten Lists 0 Comments
Waking up early in the morning is not the easiest thing to do.
If you’re one of those night owls who can’t get up in the morning without setting the alarm clock to snooze a couple of times, there’s a serious habit formation to do in order to change your lifestyle, and it’s possible.
Lots of successful people, from doctors to athletes, credit their productivity to waking up early. It isn’t a surprise. When you’re up, you allow your body to reach its maximum wakefulness without depending on a shot of caffeine.
Everyone struggles to wake up at an early alarm. Getting out of the bed may seem like a drag, especially when it is for work or school.. However, when you’re decided to make a new sleeping and waking routine, it is achievable. It’s going to contribute to your overall energy levels and mental health, and there are studies that support these claims.
In this article, Cognitive Health and Wellness Institute talks about the benefits of waking up early. If you’re looking for reasons to start your day earlier than usual, this one’s for you!
Early risers are commonly the problem-solvers of most organizations, businesses, and groups.
What does a morning person look like? Is it true that you are more productive when you wake up early? Night owls would say otherwise, but there’s science that backs up the benefits of waking up early, specifically in a person’s mental health.
Every person has a sleep chronotype which is a personality breakdown of when one goes to bed and wakes up as regulated by their genetics. The circadian system controls the timing and duration of one’s sleep, and it has a normal distribution in the entire population. Chronotypes are responsible for the variation of sleep timing and duration and genetics dictate them.
What you must understand about your chronotype is that it isn’t merely the time you go and get up from bed. It also refers to the time when you function at your optimal best – and most people would say they do during the earlier part of the day.
Every living thing’s internal clock adapts to the 24 hours rotational schedule of the Earth. It is the internal circadian rhythmicity that gives the body the ability to predict what’s happening in the environment, including the sun rise and set. It can also anticipate the most appropriate time to eat, sleep, wake, and move.
The cue for circadian rhythms to work is light. Did you know that your eyes signal your brain to produce more melatonin whenever the sun goes down? This hormone (melatonin) makes your eyes droop when you’re feeling sleepy. This is when your body is essentially shutting down as the daylight fades while you stay awake when the sun rises again.
With all these said, waking up early is good for you because your melatonin levels are normal when you follow the usual sleep-wake cycle. You’ll feel more productive by day and get restful sleep at night.
However, there are non-traditional jobs these days where some people work at night. Typically, this happens in order to follow another region’s time zone. In these cases, some offices may recreate daylight inside. But, graveyard shifts may still generally lead to sleep disorders and insomnia for some. Hence, most doctors still recommend having a usual 9 to 5 as much as possible as this is generally much better for optimal health.
Early to bed and early to rise, makes a man healthy, wealthy, and wise.Benjamin Franklin
Early mornings aren’t everyone’s cup of tea. But, if you’re already feeling restless at night, it might be a good time to consider being more active during the day. One of the best ways to do this is by waking up early. Here are the benefits and advantages of being an early riser:
Imagine waking up one hour earlier than your usual schedule. This may translate to around an extra 15 days that you can use for many activities in a year.
You can decide to dedicate the extra hours for work, family or me time. If you live with others, it may serve as the off your soul needs to recharge. It can also be an opportunity to chill and relax, especially when you are always loaded with work and other commitments.
Commuting from one place to another may be time-consuming when you have to do it regularly. Good thing, waking up early allows you to beat the constant traffic that may affect your productivity. It will spare you from dealing with people who are trying to beat the rush hour.
Avoiding traffic saves you energy, time, and money. It will also protect your overall well-being as studies imply that sitting in traffic on a regular basis leads to depression, stress, rage, aggression and even respiratory issues.
There are people who get anxious when the surroundings are loud and busy. If you are one of them, wake up early and indulge in peace and quiet. Majority of individuals are surely asleep. You have time to jump in deep thoughts without your phone buzzing, notifications ringing, colleagues working, and so on.
Waking up early gives you the power to take charge of your life and make things happen.
Different studies claim that morning people are more optimistic, agreeable, satisfied and conscientious. Christopher Randler facilitated a study on 367 university students and discovered that early risers are more energetic and proactive. They are in the mind-set to achieve long-term and short-term goals.
Setting a consistent waking time will also boost your mood and fitness.
When you’re up early, you can use the extra hours to exercise regularly. It’s the adrenaline boost that you can utilize to your advantage, most especially when you want to overcome that inevitable sleepy feeling. You surely won’t miss another leg or upper body day.
Exercise, in return, will improve the quality and amount of your sleep. It will allow you to go on a deep sleep which boosts the immune system, strengthens cardiac health, and reduces stress and anxiety.
Sleeping and waking up early would be easy in an ideal world, but in reality, it’s challenging.
However, when you consciously exert an effort waking up early everyday, you subject yourself to quality sleep that puts your body to enough rest.
Early risers tend to get quality sleep because you exhaust your body in the morning, which allows you to doze off the moment you lie on your bed. This is when you get used to your natural circadian rhythm which allows you to sleep and get up early effortlessly.
If you always find yourself wishing there are more hours in the day so you can get some tasks done, waking up early is easily the answer. Waking up early can improve your cognitive function, thereby allowing you to be in a much better position to be successful and achieve more.
You can start by setting your alarm clock two hours earlier than your usual time. There’s a large amount of research suggesting that people are biologically more alert in the morning. This may vary but if you feel like you have a better cognitive response in the day, listen to your body.
Since early birds are most likely to achieve quality sleep, they tend to rest well, which results in more energy throughout the day. Night owls may feel otherwise because they are not able to complete the needed sleep stages for them to recharge.
The theory that sleep gives and restores more energy has led to the research of two chemicals – adenosine and glycogen. Adenosine accumulates when you are awake to promote sleepiness, while glycogen stores energy in the brain which decreases as you stay awake.
The looping of chemicals which are said to be involved in the process are responsible for the whole sleep-wake cycle which is also called sleep homeostasis.
Biologist from Harvard Christoph Randler discovered in a study that early risers are naturally more proactive. Take it from the leading entrepreneurs all over the world! These are the people who can handle problems optimistically with efficiency which always lead them to success, especially in business.
When you have a proactive mindset, you are more productive. You initiate in overcoming challenges, and you just don’t wait on the sidelines asking someone for instructions. You anticipate needs, you’re curious, and you are confident that you can solve whatever comes your way. These are the perks of waking up early.
Since early risers have the energy, it’s understood how they can be problem solvers. It’s easier for them to have a positive outlook in life, as they are more organized and methodical. Whenever a problem arises, they don’t worry. Instead, they face complications with a clear head.
No wonder, early risers are the usual problem-solvers who are in-charge of organizations, groups, work, or even nations. Winning in the morning is winning the whole day for them.
Forming a new habit requires 18 to 254 days to happen based on a study from the European Journal of Social Psychology in 2009. The research also reveals that you’ll need 66 days to make a new behavior automatic. This means you have to start now if you are determined to be an early riser, and stick to it for the days to come.
Don’t torture yourself. Avoid using an alarm that gives you anxiety, and don’t place it above your head as well. If you put it away from you, there’s a bigger chance that you’ll wake up when it rings, which makes it easier to shift your body clock. Don’t snooze, and stick to your schedule too!
Sleeping early means turning your lights off and minimizing your exposure so that you can doze off as fast as you can at night. You should follow a schedule when you wake up and sleep to train your body. If you can achieve seven to nine hours every night, that’s going to be helpful for your system.
The author of The Power of Habit, Charles Duhigg, highlighted in an interview that rewards are crucial when adopting a new habit, such as sleeping early. The same is also advised even in exercising. When you train your brain to link an activity that requires discipline to a reward, it’s motivating to achieve it.
Jumpstart your day with a positive note and energy. You can have a morning dance party to get your blood pumping. Set a playlist featuring your favorite hits to release enough dopamine that lessens stress and makes you happy.
Regular exercise isn’t only good for your physique and diet, it will also knock you off to a good night’s sleep. Thus, shift your gym session in the morning. Experts recommend that you don’t workout before bedtime, as that might be counterproductive to your goal of being an early riser.
As mentioned above, for circadian rhythm to work, your body needs light. And the best source of light is the sun. Light exposure signals your brain to turn down production of melatonin. Hence, your melatonin levels help regulate and stabilize your sleeping and waking time. Plus, looking up at the sky is such a good habit to have in the morning, right? What a way to welcome a new day with a beautiful sunrise!
It may sound cliche at this point but indeed, there’s a reasonable explanation for the quote the early bird catches the worm. When you maximize the advantages of it, you are able to set the tone for a stress-free day. You won’t only be productive, but you’ll also reap the health benefits that your body will thank you for.
Two of the core values of Cognitive Health and Wellness Institute are movement and science. Being an early riser has solid science in it while it also promotes physical activity or movement. Hence, waking up early is consistent with site’s values wherein this can help improve your quality of life and cognition function.
If you work at night and sleep during the day, that’s okay. But if you’re like most people who’s more active in the morning, it would do you more good than bad to rise early. Ultimately, it depends on your lifestyle. If your current sleep and waking schedule works for you, that should be fine. Otherwise, it might be a good time to enjoy the benefits of seeing the sun rise!
Resources:
https://zenhabits.net/10-benefits-of-rising-early-and-how-to-do-it/
https://www.healthline.com/health/healthy-sleep/benefits-of-waking-up-early https://www.neurotrackerx.com/post/8-health-benefits-to-being-an-early-riser
https://amerisleep.com/blog/how-to-wake-up-early-benefits-to-getting-up-early/ https://www.healthline.com/health/healthy-sleep/benefits-of-waking-up-early#benefits
26DEC
Charity Sembrero Top Ten Lists 0 Comments
Look up the healthiest beverages on the planet and you are most likely to see green tea on the top of the list.
For the last centuries, many people have praised the drink for its health properties that are beneficial for the body. Its effects on weight loss, digestion, skin, and preventing cardiovascular diseases are incredible.
The International Institute of Sustainable Development reported that tea is next to the most consumed beverage in the world next to water. Culture and weight management both contribute to its popularity from the past 2000 years. The drink is also convenient to make. You just need to pour hot water on the tea leaves and you’re ready to go!
Green tea remains to be a soothing and revitalizing drink perfect for the cold season. Its aroma has a refreshing taste to it that it blends well with cakes, chocolates, and other types of sweets (in little amounts would be a great treat!). Generally, anyone with known stomach problems, anemia, iron deficiency, liver disease, and troubles sleeping should drink this tea moderately. Seek your doctor’s advice for the recommended tea intake specifically for you. Depending on the guidance from medical professionals, you can go for either the tea bags or the loose tea leaves.
In this article, Cognitive Health and Wellness Institute shares the top benefits of this anti-inflammatory drink. Learn more how this natural drink can help improve your diet and overall health.
This tea is made from the Camellia sinensis plant from steaming and pan-frying its leaves. The leaves are then dried, not fermented, so it still keeps polyphenols intact. These molecules are responsible for the many health benefits you can get from drinking green tea.
Overflowing with compounds that promote immune health, the US FDA even approved a topical ointment extracted from green tea leaves to treat genital warts. Also, if you regularly drink tea, it can help reduce risk of various diseases. Some of which are heart disease, certain cancers, and diabetes.
Did you know that green tea contains caffeine? Hence, if you have anxiety disorders, this might not be good for you. Also, if you have bleeding disorders, the risk of bleeding increases due to the caffeine content. For those with heart conditions, it is not advisable to drink lots of this tea because it may cause irregularity in your heartbeat.
Generally, anyone with known stomach problems, anemia, iron deficiency, liver disease, and troubles sleeping should drink green tea moderately. Seek your doctor’s advice for the recommended intake specifically for you. Depending on the guidance from medical professionals, you can go for either the tea bags or the loose tea leaves.
If you haven’t heard yet, green tea is one of the superfoods that can boost your healthy diet and lifestyle. It’s also great for body detox and acts as an anti-inflammatory drink.
Here are the other health benefits of this popular drink:
Other benefits:
Many of the side effects of this drink revolve around consumption of too much caffeine. For example, pregnant women aren’t encouraged to have green tea because it may cause birth defects, or worse, miscarriage.
Too much of it can cause restlessness, loss of appetite, nausea, irritability, skin rash, dehydration, and heart palpitations. There are also risks in coronary heart disease, cholesterol elevation, hypertension, insulin sensitivity, etc. There’s a study that shows it could stop the effectiveness of certain medications for blood pressure and the heart.
Other side effects of drinking green tea include reducing iron absorption in your body, sleep interference, upset stomach, and headaches.
There are other types of tea (black, oolong, and white) but there are more flavonoids in green tea. These are plant-based antioxidant chemicals which make green tea of higher quality than other kinds. This tea is the most beneficial because it is least oxidized when processed, too.
Drinking green tea everyday is ultimately dependent on your individual health needs. Different people have different personal health conditions so how much you consume also depends on what your body can tolerate. A cup of tea each day should be fine.
Like drinking too much coffee, too much tea can cause dental stains. Worse, it can discolor and eventually cause dental plaque. Thus, it’s important that you brush your teeth within 24 hours of drinking green tea.
Generally, though, the health benefits outweigh the risks and/or disadvantages. In another study, these benefits are summarized as follows: cancer prevention plus anti-inflammatory, anti-bacterial, antiviral, anti-arthritic, antioxidative, and neuroprotective effects.
Cognitive Health and Wellness Institute encourages you to only drink green tea in between meals, not on an empty stomach. It’s also incorrect to have it with your meal because it may affect your body’s response to iron absorption. As always, a healthy, balanced meal is key to proper nutrition.
Resources:
https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/
https://www.asweetpeachef.com/benefits-of-green-tea/
https://www.webmd.com/food-recipes/features/health-benefits-of-green-tea
https://www.everydayhealth.com/diet-and-nutrition-pictures/life-sustaining-reasons-to-drink-green-tea.aspx
https://www.medicalnewstoday.com/articles/269538
22DEC
Diane Santos Top Ten Lists 0 Comments
Do you find yourself munching on snacks through different times of the day?
Low fat snacks are great to help you feel full longer. Most nutrient-dense foods consumed as snacks also have fiber which slows down digestion. Hence, these mini-meals can leave you feeling satisfied longer and less hungry all the time.
In planning what to eat, it’s important to learn how to listen to your hunger cues throughout the day. Remember that snacks can help you slowly transition from your last meal to the next. Thus, it shouldn’t be as heavy as either your actual lunch or dinner.
Read on to find out Cognitive Health and Wellness Institute’s list of top low-fat snacks. (Note that this might not be for keto dieters as they usually focus more on high fat, high protein food instead.)
Snacking seldom gets mixed opinions and we understand where this is coming from.
Kallo, a Dutch organic food maker, conducted a survey and it revealed that women who snack at work gain 100,000 extra calories yearly. When you convert this, this is equivalent to almost 50 more days of additional food intake. The extra 500 calories per day may not be a lot for some but this may contribute to weight gain.
The truth is, snacking can be as healthy as your major meals for the day. After all, it provides the energy your body needs to function optimally. It also curbs your appetite so if you’re one who has the tendency to binge-eat, eating nuts or fresh fruits may do the trick.
However, the usual pitfall lies in the portion frequency of your snacks. This kind of meal still puts calories in your body. When you often eat ultra-processed snacks with excessive fats, sugar and salt, that is where the problem begins.
People have different snacking habits. US market research reveals that the typical snack options are candy, popcorn ice cream, chips, cookies, soft drinks, tea, seeds, yoghurt, crackers and milk. There is also a strong association between snacking and weight gain and maintenance, and lower or high diet quality.
It is safe to say that the food you choose would determine whether snacking is good or bad for you. The quality and portion of the food you eat are essential and so in this blog, we are listing down the best options you should incorporate into your diet. Here are some of them:
Whether you are at work, at home, in school, or outdoors, snacks come in handy. However, it’s easy to grab whatever is convenient in cases like this. Hence, it’s important that you fill your pantry with a healthy selection of treats that can help you feel satisfied.
26 calories per bite
Banana chocolate bites, when taken in the right amount – bites as the name says,can be a healthy treat! This isn’t only pleasing to the tastebuds, but is nutritious as well.
This is a low-calorie snack that you can munch for breakfast too. As a workout snack, it does wonders as well. As a matter of fact, bananas are the best for fitness experts and athletes who are watching their carb intake.
106 calories per 1 oz (28.4 g)
Yes, popcorn is not only for the movies. It can be the perfect snack too. In fact, it is rich in dietary fiber that is low in calories. It serves more fiber than whole bread. No wonder many people don’t feel guilty bringing a giant bucket of this in the theater. But, homemade is different from the flavored ones you buy. Making your own is healthier.
Generally, your popcorn is whole grain. Eating it is often associated with a lower risk of serious diseases like diabetes, heart diseases and other health problems. The Federal dietary guidelines suggest that half of the grains you eat should be whole.
200 calories in a 50g bar
How good are protein bars?
Protein bars are a common source of nutrition, especially for bodybuilders. They are enjoyable and suitable for individuals with a busy lifestyle.
There are many protein bars you’ll see on the market, so you have to be careful. They are not created equal. There are healthier versions. How would you know if you’re picking the right one for you?
The usual protein bar has 5 to 10 grams of fat, 5 to 10 grams of fiber, and 25 to 35 grams of carbohydrates as compiled by Healthline. Be mindful of protein bars with added sugar, or the brands that use unhealthy sweeteners. They add extra fructose which may only sabotage your diet. Choose the brand with whole food protein options.
170-200 calories (a handful, depending on the kind)
Nuts, when eaten in the right amount, can be very good for the heart.
It is true that nuts are high in fat (except for chestnuts), but they are the right kind of fats that when taken in the right amount, can be an important contribution to your health, particularly to your heart. Including it in a balanced diet protects your cells from damage for it is rich in antioxidants.
Hazelnuts, pistachios, and almonds are also efficient sources of fibre. If you need to regulate your digestion, having nuts for snacks would help you do just that. It comes with polyphenols that promote good bacteria in your gut.
170-180 calories per ounce
Anybody with a sweet tooth should be fine including dark chocolate on their snacks.
While not to be confused as a health food, dark chocolates are dense with nutrients that may have a positive impact on your health. They originate from the cacao tree which is one of the best sources of antioxidants.
There are studies supporting the effects of dark chocolate in improving a person’s overall health and lowering their risk of heart disease.
With the flavanols that this snack has, you stimulate the lining of the arteries, endothelium, which reduces blood pressure.
When it comes to chocolates, the purest cocoa bean, the better. You wanna stay away from brands that have added sugar. Your portion size also matters! Bites should remain bites. When you eat more than the suggested serving, that’s when you gain extra sugar, fats and calories!
11 calories per gummy
There’s enough research backing the effects of traditional, fermented foods in preserving the beneficial bacteria in the gut. In this kind of conversation, Kombucha is always a special mention, and that’s for a favorable reason.
As one of the fermented foods, kombucha is a low-sugar snack option. It’s cheap and it’s simple to make at home. There are also health food stores that offer an alternative with kombucha gummies. The calories would depend upon where you get yours, but roughly they are about 35 cal for each gummy.
155 calories for every 100 grams
Another quick snack to make is hard-boiled eggs.
Hard-boiled eggs are a popular source of high-quality protein. Two large eggs could provide you with at least 13 grams of the said macronutrient. If you are looking for a satisfying yet worthy snack to have on your regular menu.
The benefits of protein in the body are not a secret. First, the body digests them easily compared to carbohydrates. Thus, snacking on them will make you full. Second, they regulate blood sugar that keeps your energy level stable. Then, they have Vitamin D that may suffice for your vitamin D requirement on a daily basis. Lastly, they feature other important nutrients such as choline, zeaxanthin, and lutein.
200 calories for every bite
Energy balls feature a satiating mix of healthy fats, carbs and protein. They are also rich in fibre which would offer you at least 100 to 250 calories that vary based on ingredients used.
If you want a go-to snack to match your busy lifestyle, energy balls are suitable for you as they are portable. You can munch them as a post-workout food as they are definitely guilt-free and nutritious!
When eating an energy ball, you are unlikely to crave food which is great if you are losing weight. In the right amount, it could be enough to fuel you with energy that keeps you going for the day. The usual recipes are banana, pumpkin, and chia seeds. You can be as creative as you can for as long as you stay low-calorie.
20 calories for an average size
Dates are convenient snacks and they are delicious and nutritious.
As a Morrocco native, dates used to be royalty that is eaten to fight off fatigue. They are common in warm climates across the globe and they can be an energy-boosting snack that is filled with vitamins and nutrients. Generally, they can contribute to your overall health when eaten in the proper amount.
While it’s true that dates are full of natural sugar, they are not the kind that would do your health harm. In fact, they are excellent snacks provided that you eat them in moderation. This fruit is high in fibre and polyphenols. It can be a great alternative to empty-calorie sweets.
73 calories for every spoon
Chia seeds have emerged among Western diets for the last couple of years. They are so nutrient-dense that they have become a popular addition to healthy food choices.
Known as Mexican chia, or Salba chia, these edible seeds are ideal to include in your oats, drinks, pudding, smoothies, jam, protein bars – the list goes on. They are flexible and you can add them to any food that you like for a snack for some extra fibre.
Though small, chia seeds can be your exceptional source of kaempferol, caffeic acid, chlorogenic acid, and quercetin. The antioxidants found in them can also fight off free radicals in the body. These free radicals are the reason for cell damage and oxidative stress. To lower the risk of health issues associated with them, chia seeds can help.
If your goal is to reach your daily allowance of fibre, you just need to have an ounce of chia seeds in your snacks. They efficiently absorb water and increase the satiation in your stomach, which will both cause you to eat less. No wonder they are common among people who are on a diet!
30 calories for every 100 gram
The World Health Organization recommends that you consume at least 400 grams of fruits and vegetables daily (in five portions) with the exemption of sweet potatoes, potatoes, and other starchy foods. This makes watermelon an amazing part of your snack selection and your health will thank you for it as well!
There are so many creative ways to eat watermelon for a snack – you can mix it with greek yoghurt sprinkled with almonds, you can turn it into a smoothie, you can infuse it with cucumber, or just simply have it as is. You could never go wrong with it cold, fresh and raw.
Since watermelon is 92% water, it will keep you hydrated. It can make you feel full without the extra calorie. This fruit comes with different kinds of nutrients like vitamins A and C, magnesium, and potassium. A cup can give you a boost of antioxidants, cucurbitacin E, and lycopene which are all effective in fighting off free radicals and optimizing heart health.
122 calories for 100 grams
Edamame is more than just a side dish. It goes with frozen and fresh varieties that can give color and texture to your snacks without the extra calories.
As a young soybean, edamame is a plant-based food choice that is gluten-free and low in calories. It doesn’t have cholesterol, and it can be a source of calcium, iron and protein. You’ll conveniently find this in the frozen vegetable section of supermarkets.
Vegans, or those weightlifters and bodybuilders, who seek a high-protein snack can add this to their diets, as a cup of this produces 18.5 grams of protein. Since it is a whole source, it gives amino acids for your body which can be supplementary to your animal protein that is still the top-tier source.
Thus, when consuming edamame as a snack, steam and sprinkle it with a pinch of salt. You can find it fresh, although the frozen alternative is the easiest to grab from the store! It’s simple to prepare, and it’s a fun bite! You’ll get a high-protein snack with a nutty flavor on the side which you can eat on its own, or add to your sushi or salad.
158 calories may vary based on the serving
Dips can be quite a tricky inclusion in your diet because that’s when you accidentally sneak in some calories, but if you’ll be intentional and cautious, it can be a fun snack to have together with vegetable sticks!
Vegetable sticks and dips are quick to make. You only need about ten to 15 minutes to put everything together! If you’re still wondering if it’s healthy for you – you just have to select your vegetables wisely. Go for the low-fat vegetables or legumes. Those with reduced dairy components will be your friend.
We hate to break it to you but full-fat cream cheese isn’t the type of dip that we would recommend here. Among the healthy choices are ranch greek yogurt, honey mustard, lemon-herb, peanut butter, garlic avocado, and hummus dip. In the end, portion matters. For as long as you don’t exceed, you’ll be fine.
The veggies you can throw in are carrots, cucumber, zucchini, celery, edamame and chickpeas. You can be as creative as you can here!
We have established that snacking on the wrong food is what causes weight gain, but when it’s done in the right way, it can actually promote the opposite. There are researches that show how snacks can be nutritious most especially when they are rich in fibre and protein.
Hence, if you’re in the middle of a weight loss journey and you want to improve on your diet, snacking can be your savior for it will help you make it from one meal to the other without binge-eating in between your heavy meals.
Have a healthy supply of the following snacks to keep your energy at bay:
– Fresh fruit and nut butter
– Roasted kale chips
– Sweetcorn fritters
– Low-fat Greek yogurt
– Basil radish dip and cucumber
– Crackers with cheese or hummus
– Blueberries
– Pistachios
– Egg muffins
Throughout the years, snacking has gained a bad reputation for derailing a diet. But, that only happens for individuals who are not mindful of what they eat – both in quality and quantity.
Make sure your snack is as raw as it can. If by any chance this is not possible, review the Nutrition Facts label to have more insight on the calories that you take in your body. Consider the low-fat snacks we have listed for you here at Cognitive Health and Wellness Institute and make snacking fun and healthy!
18DEC
Charity Sembrero Top Ten Lists 0 Comments
One of the hardest working organs in your body that you may not even realize is your heart.
Throughout the day, the heart pumps blood and oxygen that your body needs to function well. It needs to be at 100% at all times. Thus, even the slightest change in blood pressure or your cholesterol levels could potentially be linked to your heart. When that happens, you might need to make some changes in your lifestyle and nutrition.
Before you even have to fully overhaul your diet and habits, it’s good to take care of this important muscle as early as now. With only a few, small adjustments in what you eat and the way you manage stress, it could drastically improve your overall health.
In this article, Cognitive Health and Wellness Institute suggests ways on how you can take better care of your heart. Give these tips serious consideration especially if you’re already feeling symptoms of a weak heart.
Whenever your doctors tell you to re-think your unhealthy choices in life, take that to heart (literally!). The food and drinks you tend to choose can be the culprit in causing artery buildup in your heart. In the long run, these tips can be beneficial to decrease the risks of heart failure.
Smoking is bad for your heart and lungs. According to the CDC, smoking is a major cause of cardiovascular diseases. As a result, more than 800,000 people a year died due to cardiovascular diseases. Also, in the US alone, almost 8 million had a heart attack (2014 data, report) 7 million had a stroke.
When you’re exposed to tobacco smoke, plaque builds up in the narrow vessels in your blood. Hence, less blood can flow. Your heart loses oxygen when a clot forms in these narrow vessels around the artery of your heart. Therefore, this can cause a heart attack.
Needless to say, this means you should avoid secondhand smoke, too, as much as you possibly can. Even if you’ve been a long-time smoker, as soon as you quit smoking, you can see significant changes in your health. You can even lower the risk of further damage in your lungs and heart, as well as other bodily functions.
Limit your alcohol intake, too. If at all possible, only do so occasionally. Lastly, say no to drugs. A combination of these vices can really take its toll on your body. Taking prohibited drugs can lead to substance disorders, thereby causing adverse effects in your circulatory and cardiovascular systems.
The benefits of a high-fiber diet are related to lower cholesterol levels. You can eat soluble fiber that helps lower the low-density lipoprotein which is responsible for “bad” cholesterol. Some good sources of fiber are oats, beans, legumes, nuts and seeds, fruits, vegetables, and whole-grain products.
Avoid processed and refined foods because they are typically low in fiber. For men, the daily recommended fiber intake is 38g (age <50) and 30g (age >51). On the other hand, it is 25g (age <50) and 21g (age>51) for women.
Good fats can be found in safflower, canola, and olive oils. “Bad” fats, however, can be found in saturated fats and trans fats. Cut down on butter, cheese, fatty meats, and partially hydrogenated oils in your meals.
When offices were forced to shut down due to covid-19 safety protocols, you’re probably one of those who had to work from home. At this point, you should have invested in a workspace or a dedicated area in your place. But, this setup may have kept you glued into the computer all day.
With that said, it’s easy to just take everything close to you and not stand at all. That’s a recipe for an extremely sedentary lifestyle. Hence, to counter that, even if you’re working from home, try not to sit for too long at extended periods of time. Get active, stretch, and get up every once in a while.
Choose unprocessed and whole foods more than salty and sodium-rich alternatives. What really happens when you cut down on salt and sodium, you ask? It lowers your blood pressure because the amount of fluid in your blood decreases. Note that too much salt or sodium causes your body to hold extra water so that it can “wash” that salt away. That extra work inside your body puts a lot of stress on your heart.
According to the World Health Organization, the recommended salt intake for adults should only be less than 5 g or under 1 teaspoon of salt per day. Imagine the amount of salt you put in your food when you cook, right? Not to mention the salty snack foods, ready meals, instant noodles, and processed meats you consume.
Are you hypertensive? Did you know that gum disease can interfere with hypertension medications? Hence, it’s more difficult to monitor and control blood pressure which is crucial for your heart health.
Both cardiologists and dentists recommend brushing at least twice a day to improve oral health and lower the risk of cardiovascular diseases. It’s a basic hygienic practice that could prevent heart valve infections linked to poor dental health.
Speaking of hypertension, high blood pressure is closely associated with high cholesterol. It is harder for the heart to pump blood when your arteries harden due to cholesterol plaque. Often, calcium also builds up in these arteries which results in abnormally high blood pressure levels.
In this study, researchers found a positive association between heart rate, blood pressures, triglycerides, blood glucose and blood cholesterol.
Now, does weight affect your heart? Yes. Obesity elevates the risk of circulatory and heart diseases because fatty materials build up in your arteries. If you are overweight, you are at serious risk of developing health problems such as high blood pressure, certain cancers, and heart problems.
Although for some, other factors come in that contribute to either adding or gaining weight. These are family history and genetics, environment, habits, and metabolism. Regardless, a good indicator to measure whether you have healthy weight is your body mass index. You can reach out to your doctor if you have further questions.
Sleep, especially these days, is now becoming more of a luxury. But, it’s something that you shouldn’t be taking for granted. Sleep is an essential part of life because your body repairs itself as you rest. Having a good night’s sleep increases your energy levels during the day so you can function normally and at your best.
CDC’s recommended hours for sleep is at least 7 hours for adults. Anything less (or more) than that can be detrimental to your health, including your heart. If you have sleep apnea, for instance, this could be an indication of heart failure because the airway is blocked during sleep. This condition affects how much oxygen your body gets, thereby, can potentially lead to stroke and heart attack.
Insomnia is another sleep condition where you’re either having difficulty staying or falling asleep. This lack of sleep and irregularity in your rest schedule can hurt your heart, block your blood vessels, and make you restless during the day.
In order to get better sleep, you have to train your body to stick to a regular schedule. Start by setting an alarm for when you’re supposed to be in bed in the evening and when you should wake up. It should be the same every single morning for the entire week.
During the day, try going out to get natural light or go for a walk under the sun. Lessen your screen time especially when you’re already lying down. Avoid eating or drinking before bed time and set up your room conducive for sleep. For example, use low, warm lights and keep it cool and quiet.
Stay hydrated. Your heart can pump blood better when you are well-hydrated. In fact, those with heart problems are advised to have proper hydration to decrease strain in the heart. Drink 8 glasses of water each day and add some more especially when it’s a hotter, more humid day. Also, try to replace sugary and carbonated drinks you would normally drink with water.Not only is proper hydration good for your heart but also for your brain and overall health and wellness.
To sum up, here are the do’s and don’ts to a healthy heart so you can easily remember:
As you take your fitness journey more seriously, you are inevitably adding extra care for your heart, too. Know that heart diseases are mostly preventable. By eating a heart-healthy diet, you are naturally making your heart strong and well. If you’re gaining some pounds especially when holidays are approaching, add physical activities in your life so you can lose those extra calories.
If, however, you are on medication, don’t skip it. Get immediate care from health professionals who can help reverse heart diseases through cardiac rehabilitation, if possible. Make your heart a priority! A healthy heart is a happy heart!
References:
https://www.cdc.gov/chronicdisease/resources/infographic/hearthealth.htm
https://www.bluebirdcare.co.uk/bristol/useful-information/19125/top-10-healthy-heart-tips
https://www.healthline.com/health/healthy-heart-tips
https://www.caba.org.uk/help-and-guides/information/10-ways-keep-your-heart-healthy
https://www.theguardian.com/society/2005/mar/17/NHS1
https://www.who.int/philippines/news/feature-stories/detail/how-to-take-care-of-your-heart-health
16DEC
Diane Santos Top Ten Lists 0 Comments
Gut probiotics are live microorganisms that thrive in the digestive tract. They carry health benefits that the body either consumes or applies to its function. Most of them are present in fermented foods, yogurt, dietary supplements as well as beauty products.
There’s a wrong notion that bacteria are only harmful germs. But when they exist at the minimum level, they are unlikely to cause harm in your body. It is only when they flourish that they overpower the good bacteria resulting in serious diseases.
There are different forms of gut probiotics. Regardless of how you prefer to take yours, their importance in your diet cannot be underestimated. Hence, good bacteria in probiotics can keep your immune system strong and inflammation at bay.
Gut probiotics is a crucial nutritional requirement.
Researchers continue to show positive responses on the clinical treatments of different diseases with gut probiotics. As a result, plus the advancement of technology, they contribute to the progressive study of medicine. Some of these gut-related diseases are obesity, diabetes, and cancer. Evaluation on fresher strains also arises including its applicability in biomedical research.
In this article, Cognitive Health and Wellness Institute aims to shed light on the various strains of gut probiotics and how good they are for your system. Here are some of the common ones:
Lactobacillus is probably one of the most popular types of bacteria. As its name suggests, it produces lactic acid with the enzyme lactase. They are also the friendly kind that typically flourish in your genital, urinary and digestive systems.
L. acidophilus, or simply lactobacillus, has undergone several studies, for instance. Additionally, most pieces of evidence highlight their health benefits. Since this features many various strains, they have diverse effects on your body. These are some of them:
Yogurt
Kimchi
Sauerkraut
Sourdough bread
Kefir
Bifidobacterium are another probiotic species that are also in the intestines. This group of bacteria has earned attention for the possible health effects they can contribute to the body. While research shows its limitations, most high-quality studies imply that it can treat the following conditions:
This bacteria generally takes part in creating a healthy environment for your gut microbe. As a host of trillions of microorganisms in your body, this kind of probiotic will optimize your body to build a diverse ecosystem in order to fight off chronic diseases and complications.
Yogurt
Tempeh Indonesian tofu
Salami
Milk Kefir
Sauerkraut
Cheese
Olives
Saccharomyces, on the other hand, is a genus of yeasts that easily converts sugar to carbon dioxide. Also referred to as a probiotic, this friendly organism is also strong enough to fight against harmful organisms. These harmful organisms may then take over your system. In fact, this has been a part of medicine systems for gastrointestinal disorders.
The name of this gut-friendly yeast may be intimidating, but it does its job in neutralizing bad bacteria-pathogens that can be problematic in the gastrointestinal tract when untreated. Saccharomyces then protects your intestinal lining against harmful bacteria. It also boosts your immune system for efficient nutrient absorption and digestion.
Fermented vegetables
(e.g. kimchi)
Softened cucumbers
in brine
Cheddar cheese
Lactococcus has gone a long way since the first time it was used in dairy product fermentation such as milk, yogurt, and cheese. It doesn’t only impart flavor, since it is a lactic acid bacteria. It also preserves food to have a longer shelf life.
L. lactis has properties that relieve:
In addition, a research in 2003 reveals that drinks with L. lactis have been an effective treatment for people experiencing chronic constipation. Another study points out this probiotic bacteria as an efficient tool in preventing inflammatory bowel disease.
Fermented
buffalo
milk
Blue
cheese
Cream
cheese
Miso
soup
Yogurt
Enterococcus, with their different species, have attracted research interest. More specifically, researchers study this strain as a natural antimicrobacterial agent in food. Another point of interest is its antibiotic replacement in drug resistance pathogens.
As lactic acid bacteria, Enterococcus adapted to diverse food systems such as involving the traditional fermentation of dry sausages and cheese. Additionally, studies report their production of bacteriocin that preserves different types of food products, which is now a strong probiotic trait.
Salami
Minced
meat
Cheese
Landjager
German
raw
sausage
Streptococcus may be a lesser known gut probiotic, but their health benefits are not to be underestimated. They don’t travel throughout the body but they usually survive in the small intestine. What this means then is that it can live in higher temperatures. Thus, this becomes a useful component in the fermentation of dairy products.
Also referred to as lactic acid microorganism, the said bacteria stimulate carbohydrate decomposition. How? This bacteria is beneficial to milk-based products, for example, in yielding a greater number of lactic acid. Since they pair well with Lactobacillus bulgaricus, they smoothly create a symbiotic relationship that enhances dairy product fermentation of yogurt and cheese.
Some people might raise their eyebrows on whether streptococcus is a pathogenic bacteria or not. But they’ve been clinically proven to support pro-life organisms. With their ability to survive harsh conditions, it can stay in your gut despite gastric acid and bile. Thus, resulting the the growth of a healthy bacteria environment in the intestines.
Butter
Cultured
buttermilk
Yogurt
Mozzarella
cheese
Pediococcus is another strain of lactic acid bacteria that has been a regular in experimental research. For example, there are promising results in seeing its function for the food and biological industry.
When used as an additive, Pediococcus can enhance the taste and even nutrition of your food. Its probiotic use has also been emphasized as they have anti-cancer, anti-inflammation, lipid-lowering and antioxidant properties.
Milk
Soy
sauce
Fermented
Fish
Washed
curd
cheese
Star
apple
Cheddar
cheese
(rare)
Leuconostoc, commonly present in kimchi, has been a familiar probiotic. Oral biofilm formation prevention and silage, for instance, are some of the kinds of applications you can find associated with this strain. When isolated, it can produce mannitol and lactic acid which can be an effective antioxidant.
This natural antimicrobial is also used as a natural preservative in most cosmetic and skincare products. Though you seldom hear about these beneficial bacteria, they stimulate and influence body-wide immune reactions as a prebiotic.
Buttermilk
Lychee
Mandarins
Sugarcane
Bacillus, or bacillus coagulans is another kind of good bacteria. This probiotic, though different from Lactobacillus, also produces lactic acid that generates spores in the middle of its reproductive life cycle. This then makes the said microorganism dormant even in harsh conditions, which could kill other gut probiotics in your system.
This probiotic strain is resistant to gastric acid and heat. Moreover, it plays a big role in the improvement of the immune system and the treatment of constipation and diarrhea. There are also people who use it to fight off respiratory infections and pump up their immune system. It’s also studied in the prevention of cancer. Lastly, this probiotic strain is sometimes added on vaccines to enhance their efficacy.
Since Bacillus is robust as it can stand up against extreme environments including high amounts of acid in the digestive tract, this good bacteria alleviates ailments and stomach distress. Hence, the best source of this probiotic is natural food.
Soybeans
Yogurt
Locust
beans
Kimchi
Mushroom
Sauerkraut
Escherichia coli, also referred to as E. coli, are bacteria common in foods, environment, and people and animal intestines. They are a large group of microorganisms, some of which are beneficial while others are threatening.
The interaction of the cells to the lining of the intestines is common in the microbiome. This is how your system absorbs energy and nutrients, thus, strengthening your immune system. Escherichia coli has a role to play in this function such as in producing vitamin K2. This vitamin production is then responsible for encouraging food absorption and blood clotting.
Beef
Raw flour
Sprouts
Spinach
Lettuce
Sometimes, merely thinking about bacteria brings to mind germs, right? In other words, you somehow associate bacteria to unhygienic microorganisms, and the like, for some reason. However, that’s not necessarily and entirely true. There are trillions of bacteria in your body, whereas many of them are beneficial to balance your immune health.
In fact, there are specific probiotic strains that protect you from harmful microorganisms, especially those invading your digestive system and other essential bodily functions. You are actually reinforcing your gut defenses whenever you improve your probiotic food intake.
Here are some of the best probiotic strains, among many others, that are great for your health and wellness:
Lactobacillus acidophilus
(helps with lactose digestion)
Bifidobacterium breve
(helps people who are on antibiotics, good for colon health)
Pediococcus acidilactici
(helps stop undigested food to rut in your gut and serves as damage control from harmful organisms)
Bifidobacterium bifidum
(helps ease digestion and allergic responses plus boost immune system and skin development)
Lactobacillus salivarius
(helps protect your mouth from unwelcome microbes)
Streptococcus thermopiles
(helps nurture healthy intestine tissues, prevents nitrates turning into harmful nitrites, and protects from allergies)
Probiotic bacteria is beneficial to your gut to promote immunity and overall health effects in your body. They help regulate the bacterial ecosystem and improve the bioavailability of nutrients that different body systems need in order to function.
Because of the potent antimicrobial activity of gut probiotics against many known pathogens, scientists observed that they even help against viruses and infections. Boosting your immunity through healthy and balanced diets do make a huge difference in directly and positively impacting your health.
Probiotic strains and species may have specific protective and curative effects in your gastrointestinal tract to avoid dysbiosis. They can also aid in preventing and treating different conditions, including chronic inflammation and other disorders.
These live microorganisms should be in adequate amounts so you can enhance your immune response to gut-related diseases. Here in Cognitive Health and Wellness Institute, we continue to promote quality living. Therefore, you should be constantly arming yourself with knowledge and understanding of your own body.
Remember that it’s doable and sustainable to live healthy. Thus, it’s wiser to advance your gut health in order to achieve this. You can enjoy length of life through natural and preventive measures such as promoting a healthy ecosystem in your gut. Hence, “listen to your gut” when it comes to your food choices and developing a healthier lifestyle. Start early and start now!
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4053917/
https://www.healthline.com/health/types-of-probiotics#common-probiotics
https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know
https://www.nature.com/articles/s41538-020-00078-9
11DEC
Charity Sembrero Top Ten Lists 0 Comments
Busy? Health podcasts are a great way to catch up on new fitness trends, workout routines, meals, and everything in between.
Are you just getting started in your health and wellness journey? Or reviving your meal plans after a hiatus? Or maybe still religiously at it? Health podcasts can be your perfect partner to fitness and good nutrition.
In this article, Cognitive Health and Wellness Institute lists down the top health podcasts (and maybe more?) from your favorite streaming platforms. This could be a long one so let’s get started!
When the covid-19 pandemic hit, self-care became one of the most talked about trends. But, it’s not just a fad that goes away. One of the best things you can never go wrong investing in is your health. As they say, health is wealth.
Hence, even if you’re stuck at home or preoccupied with a lot of things on your plate, keep moving and stay fit. You can tune in to a podcast episode or two whether you are cooking breakfast, answering emails, walking the dog, or running errands.
Although merely listening to podcasts doesn’t necessarily wean off those calories, you can get inspiration and guidance from experts so you can live a full, satisfied, and healthy life.
Here are the first top health podcasts you can stream right now:
It’s difficult to scour the internet for fitness and health podcasts, right? The episodes are curated and posted with author permission in this podcast on the latest health topics. This is supplementary to the Optimal Living Daily podcast more focused on personal development and mindfulness.
This is your audioblog and blogcast for everything health and fitness. If you want to know more about intermittent fasting, vaccinations, weight loss, and health care, this one’s for you.
Who doesn’t know about TEDTalks? TED is a global community from every culture and discipline providing a platform for big ideas in short time frames. TEDTalks Health, on the other hand, specifically focuses on health-related topics from TED events and conferences.
In these health podcasts, TED speakers answer questions you never knew you had. You can hear phenomenal ideas you won’t hear elsewhere centered on how you can live a healthy, balanced, and quality life. Some of the recent episodes talk about how humanity doubled life expectancy in a century, and the future of psychedelic medicines and healthcare.
Christy Harrison, MPH, RD, CDN hosts this podcast to talk about people’s relationships with food, body size and image, eating disorder, exercise, etc. It’s a good listen because it challenges diet culture in various forms, which includes restrictive behaviors.
Food Psych offers a safe space and support to its audience to avoid triggers and stigma on weight acceptance, for example. You can learn self-compassion and self-care from this registered dietitian and nutritionist along with her guests and their stories.
There’s one episode on intuitive eating and how it manages chronic illnesses so you can break free from the wellness diet. If you have friends and family who are always conscious about their bodies, invite them to tune in, too. Together, you can binge-listen to appreciate body liberation as you slowly transition to a healthier lifestyle.
If you’re looking for more upbeat and hilarious health podcasts with episodes on moving and eating thoughtfully, Talia Pollock is your friend. She’s a writer and storyteller known for her wit and warmth in the show packed with topics on science, psychology, pop culture, health, and more.
Talia believes that you can both drink green juice and enjoy drinking cocktails! She adds that being healthy should also equate being happy so you don’t have to feel bad or sad on your journey to being fit.
Stress is the ultimate destroyer of health. So, if you aren’t happy and only forcing yourself to be and eat healthy, then that doesn’t cut it. In the episodes, you can find inspiration on how to feel, look, and live your best self with actionable advice. She even shares recipes that you can do at home to try tasty, plant-based dishes.
Dr. Jesse Chappus and Marni Wasserman team up in this health podcast to teach and inspire listeners to reach your full potential. There’s some psychology and exploration of the mind and human existence in relation to health and wellness, too.
You can find in-depth conversations on lifestyle, nutrition, anxiety, chronic health conditions, and how to live a full and meaningful life. The topics are so diverse that even actor Matthew McConaughey guested and talked about affirmations, appreciating the moment, fatigue, and chasing your better self.
Best buds Wendy and Jess guest different experts from the health and nutrition industry to deep-dive on topics such as food culture and body acceptance. If you need guidance from registered dietitians themselves, this duo can make your podcast hang-out fun. Not to mention the insightful tips for sustainable, healthy living you can take home with you.
Here are a few episode titles, if you aren’t convinced yet:
Here’s one of the health podcasts you can rely on a weekly basis, especially if you’re feeling alone with your fitness struggles. Because, see, you don’t have to do this alone. You can be intentional with your new lifestyle even as you face challenges along the way.
Davida Kugelmass’s interviews movers and shakers, a.k.a “mavens,” in health and wellness to do three (3) things: inspire, entertain, and comfort you. Some of the episodes you can start with are the following: 1) facing your fears and turning obstacles into growth, 2) learning to love your body as it changes, and 3) letting go of food rules and recovering from binge-eating.
See, the list goes on because if you want to be more specific, there are health podcasts focused on nutrition and fitness, too. Cognitive Health and Wellness Institute adds extra podcast choices you can save and download on your device.
For updated information on health, functional medicine, and nutrition, Dr. Ruscio is that geek doctor at your service. He can make very scientific details and concepts easy to understand for his listeners. If you want evidence on nutritional facts and a legit medical professional to bust myths on fitness fads, check this out.
Listen in for practice advice on how to get into a diet, taking the right medication when needed, understanding the science of sleep, etc. He also answers questions about training your body to exercise, fasting for your brain health, and managing moods and stress.
If you want a show totally about food, lifestyle, and nutritional medicine, Dr. Rupy Aujla invites guests exploring these topics. Do you want to know what diet and lifestyle best fits you so you can achieve your healthiest self? Dr. Rupy’s got you!
This podcast also invites its audience to join the online community at its website. Here are some of its notable episodes:
For quick and dirty tips for eating well and feeling fabulous, here’s a bonus podcast to help you upgrade your eating habits. Monica Reinagel is the author of a book with the same title (Nutrition Diva’s Secrets for a Healthy Diet).
If you find yourself stress-eating, overeating, or not enjoying your meals at all, this might be for you. You can learn cool stuff such as the cholesterol-fiber paradox, rules for snacking, glucose monitoring, and whether or not fitness trackers work. It’s totally up to you if you follow the recommendations or not but Monica does give sound advice and simple tips on how to live a healthy life.
Ben Greenfield, ultimate bio-hacker, is a New York Times bestselling author and fitness guru. He loves experimenting and learning about new things and talks about them in this podcast. Whatever health and wellness topics you can think of, he’s probably thought about and has done it. You can get free exercise, weight loss, and even triathlon advice from the man himself.
His impressive guest list includes other bloggers, podcasters, health experts, and filmmakers such as Donnie Yance, Sal Di Stefano, Darren Doane, Jay Shetty, etc. One of his most popular episodes was when he talked to Dr. Matthew Cook in BioReset Medical in California and discussed vaccinations at length.
As another bonus, here’s another show that men and women alike enjoy. Oprah’s format is one of the few health podcasts that not only covers spirituality but also packed with health and wellness expert advice. The episodes are Oprah’s personally curated list of interviews with best-selling authors, spiritual luminaries, and thought leaders to guide you through awakening.
If you want to get connected with your “super soul,” dig deeper within you as you listen to Oprah’s podcast. Expect to light up and discover your true self from hearing the interviews that are good for your health – mental, physical, and spiritual.
There are way too many podcasts out there and it’s really difficult to choose just the top 10. So, Cognitive Health and Wellness Institute adds these other podcasts you can listen to for whenever you need that extra push, knowledge boost, and motivation about health.
Surely, you can find more online! It feels good to get this connection with other humans who face hardships and the same challenges as you do when it comes to fitness and health, right? Even if it’s through a phone or your laptop, health podcasts can give you that sense of community that you need to feel human.
Use technology to your advantage. You wouldn’t want to stay glued to your couch all the time and not at least consume health-related content to motivate you to keep moving. Get in shape! Listen to these health podcasts and then start removing those headphones and actually stay active while you can.
References:
https://blog.thatcleanlife.com/top-health-wellness-podcasts/
https://www.prevention.com/life/g25458803/best-health-podcasts/
https://www.healthline.com/health/best-health-podcast
https://www.nytimes.com/2020/01/31/arts/podcasts-exercise-diet.html
https://www.podcast.co/inspire/best-health-fitness-podcasts-of-2021
10DEC
Diane Santos Top Ten Lists 0 Comments
Are you considering indoor biking but don’t know where to start? Do you want to squeeze in some workouts but have limited time? Fitness bikes might help you with that.
One of the best recommended aerobic exercises is biking. It’s good for the heart and lungs and promotes cardiovascular health. However, if you can’t afford to go out a lot, the next best thing is indoor biking. Give this a spin and get ready to sweat, and feel your blood pumping.
Indoor cycling improves heart health, sheds unwanted fats, and boosts muscle strength. This activity will surely work your legs, and tone them to be stronger. It’s also an opportunity to engage in a full-body exercise. You’ll also benefit from the endorphins your body will produce so buckle up and find the right fitness bike for you!
In this article, Cognitive Health and Wellness Institute aims to guide you in your search for the best fitness bike. So, check this list of the highly-commended fitness bikes and start incorporating them into your fitness routine!
Before we start listing down the best fitness bikes available in the market, it is important to look at the different aspects you should assess when choosing the best one for you. Answer this question – how advanced do you want your fitness bike to be?
Once you have set realistic expectations, you are ready to shop for a fitness bike. These are some of the important details to check:
It doesn’t matter whether you’re going all the way, or modest in buying a fitness bike – there are basic features this equipment should have. These are resistance levels, speed, distance, comfort, adjustment, optional accessories, weight limit, noise, and safety.
Fitness bikes are almost an investment for they can be a big purchase. How much are you willing to spend on this? The price range may go from about $300 to $3000. If you only want to spin your legs and break a sweat without having to analyze your burnt calories, heart rate, and power, then you wouldn’t burn a hole in your pocket.
How do you want your fitness bike? Would you want it seated or standing?
When you are standing while cycling, you set your bike to high resistance, which means you have to exert more effort in working out. You have to incorporate more of your muscles and increase your energy output to pedal more.
You can turn the resistance down when you sit down while cycling to give your legs and core some rest.
Reflect on your objective. Why do you want to cycle? Is it for extensive training or the other? It would be easier for you to pick which stationary bike is appropriate for you when you know your why.
Bike pedaling speed, also known as cadence, is a crucial part of indoor cycling. You can monitor it with a speedometer. Your resistance level dictates how fast you’d go, but the most ideal is from 50 to 110 rpm. Ensure that the equipment you’re eyeing can handle the setting you require to perform optimally.
Learning distance per minute is another way to maximize a fitness bike. Your fitness equipment should have a precise odometer that displays the distance you’ve covered. Manufacturers program this feature based on their formula. Compare distance and speed and maximize your biking.
The last thing you’d need in your fitness journey is equipment that you can’t operate smoothly. The same is also true for a bike. Thus, in choosing what to buy, make sure to check if the brand provides a simple interface that allows users to manipulate settings easily.
The interest in fitness bikes continues. It becomes even more popular in the cold weather. Thus, it is not surprising that different fitness bikes grace the market each time. Among the positively reviewed ones are the following:
Rating: 5 stars
Price: $649
Users love to call the Schwinn 270 the best Recumbent Bike that you can get from the market. It is adaptable for both novice and fitness gurus and includes functional features to elevate your workout. If you are up for challenging programs and levels, this equipment has 29 different workout modes with precise heart rate control.
Schwinn 270 also features 25 levels of workout intensity and resistance, high speed and inertia system with a 17-pound flywheel for a smooth and consistent workout, in-sole speakers, useful Bluetooth and USB data transfer, media shelf, cooling fan, water bottle, and transport wheels.
Its DualTrack LCD window system allows you to see relevant data in your ride like speed, time, distance, heart rate, calories, level, resistance, and revolutions per minute. Schwinn has a comfortable seat that you can ride for an hour while watching Netflix without noticing the time. Overall, this fitness bike is more affordable with positive customer reviews.
Rating: 4.6 of 5
Price: $599.9
The Nautilus R616 Recumbent Bike is a piece of generous equipment considering its price.
This model is the entry-level bike of the said brand. Its highlight is its diverse workout programs, resistance levels, and Bluetooth connectivity.
There isn’t any remarkable difference between this and the high-end R618. The upgrades are subtle, such as the gel seat cushion and the adjustable backrest. Other than those, the R616 still competes with its solid pros like the durable step-thru frame, comfortable seat, 29 workout programs, 25 resistance levels, easy set-up, dual LCDs, and the 30-lb weight capacity.
Most reviews praise this unit for its wide and cozy seat. Its modern and sleek design is also notable. You can train without programming! You can make your cycles even more challenging by setting your resistance level. The RideSocial App is also a feature that walks you through various scenic routes around the world.
Rating: 5 out of 5
Price: $1,499
The NordicTrack Commercial S22i Studio Cycle boasts a massive rotating touch screen, a responsive resistance control system, and an automatic incline which are friendly to both first-timers and pros. Its 22-inch HD touch screen will take you for a ride, and its 360-degree adjustable viewing angle won’t make you feel alone in your workouts.
Riding in stationary bikes often feels like you’re going nowhere, but that’s what sets this fitness bike apart from the rest. With NordicTrack, you can cycle in the Colorado mountains, wander in the waterfalls of Hawaii, and stroll in the century ruins of Turkey. This is an opportunity for you to enjoy trainer-led outdoor activities that would advance your rides.
If you need motivation, the on-demand cycling classes with iFit will help you with that. It will allow you to mix your routines once in a while. This fitness bike is also not only for spinning as it also includes upper-body exercises with a pair of three-pound dumbbells upon purchase.
Rating: 4 out of 5
Price: $1,699 – $2,199
Bowflex VeloCore Bike doesn’t only focus on your legs, but your full body as well. This fitness bike provides features beyond indoor exercise.s For instance, you can sway your ride side-to-side through the Lean Mode as if you’re riding a traditional bike. This allows you to engage your arms and core.
While you’d have to pay an extra for the membership, Bowflex has a platform for an evolving library of trainer-led videos, with Adaptive Workouts so that you can exercise based on your fitness situation. It also includes rich entertainment options that are the best for people who easily get bored exercising constantly.
Rating: 4 out of 5
Price: $1,895
If you are looking for a premium experience throughout, the Peloton Bike is an extraordinary piece of equipment for you. This comes with a top-notch display with a 24-inch screen. Besides its engaging instructors and immersive classes, the unit also has a saddle that swivels as you exercise. This opens an outdoor virtual world to get you even motivated.
Peloton has effortlessly become a household name since the pandemic. The company advanced its features and backs it up with a high-quality streaming service to support its users. You just need to be willing to spend more on the membership to access this.
Rating: 4 out of 5
Price: $1, 399.00
MYX II is a high-tech exercise bike that will not only work out your legs but your whole body too. This brand is the closest rival of Peltron, however, the difference is that it costs less. The magnificent quality of the touch screen is what will provide you the personal trainer feel that would help you maximize your ride.
Almost half of the price of its competitor, MYX II lives up to the expectations of fitness buffs. It has revolutionized monitoring as it makes it more personalized. Thus, the unit comes with heart-rate-based workouts that best fit individuals who want to stay in shape with the help of an instructor who will lead the activity.
Train your body and mind with MYX II Fitness Bike. Enjoy its sleek and interactive 21.5” touchscreen tablet to enhance your workout experience. Maximize its additional accessories, exercise gear, and monthly subscriptions that will get you the most of the equipment.
Rating: 4.4 out of 5
Price: $1299
One of the highlights of the Assault AirBike Elite is that it increases resistance as you turn up its speed which further engages your upper and lower body during the ride. This brand has a forward and backward pedal function to give your cycling more variation.
If you love to monitor where you have been in your fitness journey, the Assault AirBike Elite is the right bike for you. The two front wheels are interactive enough to replicate the feeling that you are moving around a house or a gym. The multiple position grips is also an engaging inclusion as it provides more comfort when you pedal.
With the Assault AirBike Elite, expect a bike with a solid steel frame, a spacious and supportive seat, a durable unit that holds at least 350 pounds, and an integrated LCD that accurately projects your performance data. You can stretch your workouts with its hiiit programs too!
Rating: 4 out of 5
Price: 1,299.00
ProForm Studio Bike Pro has a detailed 10” touchscreen that projects sharp graphics. iFit Health and Fitness powers this durable and well-engineered machine that balances price and quality. This high-end model with a 22” Smart HD Touchscreen Display is useful in your rides, and it swivels so that you can adjust it when you want to warm up, meditate, or work out.
The iFit Coach comes with LiveCast spine class videos that are effective in getting the right guidance from a trainer. ProForm has a 30-day Family Membership that comes with your purchase. Its HD Touchscreen Display is also one of the biggest in the market. This results in an interactive display that smoothly integrates Google Maps Street Views in your rides.
The advanced cycle trainer of this bike serves as its selling point. Your instructor will not only be there to show you what to do, but they’ll also have control over your resistance level and location. You just have to download the app on your iOS or Android device. The coaching also includes early wake-up notifications and estimated calorie burn while you are asleep.
Rating: 4.6 out of 5
Price: $795
The Rogue Echo Bike features a pair of movable handlebars and pedals that are also effective in full-body workouts. This durable and strong model is made of a steel frame that has a smooth, coating finish to match the experience. Since a belt-drive system powers Rogue Echo, it runs quietly.
If you love stationary workouts but want the idea of moving, this brand is simply maneuverable. Its wheels will give you the experience that you are not just stuck in the same place. Moreover, its LCD console effortlessly projects heart rate, distance, and calories out. You can customize its interval setting to plan your workouts according to your needs.
This air bike is far from the usual stationary indoor bikes. While it is effective for low-impact cardio, its movable handlebars will change the experience for you. Its rower will push you to give your best. If you want it faster, pedal harder! You can do this with its resistance adjustment!
Rating: 4.4 out of 5
Price: $1,163.97
This model is the perfect fitness bike for traditional cyclists who want to replicate the ride they have outdoors in the comforts of their homes.
BikeErg is durable and efficient equipment that applies the principles of a traditional bike to powerful equipment. This sport-based ergometer uses the Performance Monitor and flywheel that result in a smooth and quiet ride.
Its sophisticated and stylish Performance Monitor provides instant feedback to your performance, and it effectively displays the workouts you can pick from. This screen has undergone calibration so that you can compare your rides from your previous exercises and evaluate if you are making progress. This unit is suitable both for professional and commercial use!
In the end, your choice of fitness bike is still greatly affected by your personal goals in mind. All of these brands would help improve your cardiovascular health, tone your muscles, and burn your unwanted fats. What are your objectives from these? One model may be an expert of a certain aspect over the other. Choose well! Keep calm and pedal on!
6DEC
Charity Sembrero Top Ten Lists 0 Comments
Not in the mood to go to the gym? No problem. There are plenty of items at home you can use as your workout equipment. How, you might ask? Read on.
Health should always be everyone’s top priority. But, sometimes, it’s not easy to squeeze in going to the gym in your schedule, right? Despite your busy schedule and other limitations, you must keep in shape. Committing to a fitness routine helps you achieve that.
Unfortunately, gym memberships can be quite expensive. If you consider buying your workout equipment at home, however, they aren’t cheap either. Now, what’s the next alternative? A little do-it-yourself might do the trick.
With some creativity, you’ll find that (almost) everything you use in the gym can be replicated at home. You’re probably already working out, in effect, from using some of the items in your household.
In this article, Cognitive Health and Wellness Institute explores how to use stuff you already have at home for your next exercise.
A home workout usually involves a yoga mat, some weights, and a resistance band. If you’re just starting, you don’t need to spend too much on this exercise equipment. You can still work out from the comforts of your home with a towel, books or bottled water, and some ropes.
Chairs are your versatile companion when working out at home. Most homes have them. Any solid material that you can lean on, like a countertop, can also be used to support your weight. Walls are typically used the same way.
Stairs are your next best friend. They are good for cardio as you go up and down a flight of stairs. You can also use them for extended, elevated lunges and step exercises, for example.
What would be the best home exercise equipment for beginners? With so many options, it’s hard to say. Whatever is available and closest to you would be the best answer. If your house has a lot of chairs, that’s your best workout buddy. If you have towels, that’s your next best ally. Just look around your place and you’ll be surprised to find just what you need.
Before you begin any workout, there are a few elements of fitness you should consider. These could give you an idea of what household items you might need.
Elements of Fitness:
Now, start thinking about what gym equipment you usually associate with these elements. Then, you can be creative about their alternatives.
Here are some of the easiest items you can grab at home that can serve as DIY exercise equipment as its dual purpose.
They are so readily available in any house, in general, and can be replaced by its closest alternative. There are no more excuses when you’re stuck indoors, especially these days when forced to lock down due to covid-19 restrictions. Other reasons that keep you from going out to the gym like traffic and bad weather should no longer stop you from being active!
Get moving at home by incorporating strength exercises. These should help lessen joint pain while improving your balance, muscle strength and bone density. Sometimes, strength exercises may involve pushing or working against gravity or any kind of resistance. Hence, these household items should help with your endurance and aid in making your muscles work more than you would otherwise normally do.
Cardio exercises are the answer to pumping your heart up, and core workouts are the best for your abdominal muscles. If your goal is to lose weight, especially in your belly area, a combination of this exercise will do the trick, and they don’t have to be complicated. You can be creative even with these things at home:
Compound exercises typically involve more than one specific muscle group targeted simultaneously. For example, arm exercises can help you get more defined and stronger arms. But, you can also do lunges while working your arms. You can find stuff at home that can work both arms and leg muscles if you know where to look.
Here are other objects you probably have at home that you can use for exercise:
If you think about it, you can work out even without any sort of equipment. For instance, you can do jumping jacks, leg raises, shoulder taps, lunges, and Russian twists sitting or standing on the floor. Stretching exercises, planks, arm exercises, and inchworms are the same.
Weight lifting has always been the key to muscle building. So, if this is your goal and you’re wondering if you’ll still be able to achieve the same results even without the equipment, the answer is still yes, most especially for beginners. You’ll only have an issue with alternatives like home replacements if you are used to heavy barbells and equipment from the gym.
The use of DIY exercise equipment from home can still be effective if you turn up your number of reps, sets and timing each time you train. You should also stick to functional and compound movements so that you can involve as many joints and muscles as possible. Target your upper, lower, and core! Always challenge yourself to train better!
Here at Cognitive Health and Wellness Institute, we believe that there’s no excuse to be healthier. We hope that this blog helps you to find a reason to exercise more even when you are only at home. Happy workout!
References:
https://www.bicycling.com/skills-tips/g23451830/how-to-use-household-items-to-exercise-at-home/
https://thesmartlocal.com/read/home-workouts-household-items/
https://www.wellandgood.com/household-items-to-use-as-exercise-equipment/
https://www.verywellfit.com/everyday-items-workout-use-85820
https://blog.gophersport.com/10-common-household-items-your-students-can-use-for-exercise/
https://azbigmedia.com/lifestyle/household-items-that-can-be-used-for-home-workouts/
4DEC
Diane Santos Top Ten Lists 0 Comments
Staying fit isn’t only good for your physique, but for your overall health as well. However, it can be challenging most especially when you are busy with adulting. Regardless, your diet and physical activity should be at the top of your priority list, and if you need reinforcement – fitness trackers can be your companion.
You might have seen your family or friends wearing fitness trackers. But, what do they do? Would they be an advantage if you plan to embark on a workout journey?
Fitness trackers are devices that people wear on their wrist. Most of the latest models look the same with the traditional, digital watch. The only difference is that they have a digital display. Many of them monitor steps, heart rate, stress level, workout intensity, and sleep patterns.
This technology continues its popularity and every year, manufacturers release a new brand that would leave you with a pool of choices to pick from. If you are scoring a fitness tracker for the first time, what are the features that you should eye for?
In this article, Cognitive Health and Wellness Institute lists down the top picks for fitness trackers available in the market. Who knows? This might be just what you need to help monitor your progress in your journey to optimal health. Read on!
The best fitness trackers are your friend in getting more sleep, active, and productive. They will track your progress and guide you in achieving your goals.
In this blog, we created a shortlist of the most competitive fitness trackers that you can get from the market. Here are some of them:
(rating: 4.7 out of 5)
Apple dubs this fitness tracker and smartwatch as the ultimate device for a healthy life.
The Apple Watch Series 7 performs above the limitations of having a device on your wrist. It instantly becomes your fitness partner the moment you wear it, as it precisely measures your movement, and provides you with relevant health insights that could guide you on your fitness journey.
This fitness tracker remains to be one of the superior choices in the market all thanks to its enhanced durability, faster charging, and larger screen. It also comes with a top-tier sensor for blood oxygen, heart rate, and GPS, and the basic exercise data that are important for people who have an active lifestyle.
(rating: 4.5 out of 5)
Garmin Forerunner 245 has managed to balance functionality and price. This watch is well-built, yet light enough that you won’t feel it in your wrist at all. It has updated its Elevate optical heart rate sensor and GPS chip which are now more accurate in delivering data you’ll find useful in your fitness routine.
Millions of runners will definitely agree that this is the most reliable running watch too. Casual users will also not be intimidated by this fitness tracker for it is easy to use, and it has the Body Battery feature that shows body energy levels. It also comes with Pulse OX and menstrual tracking that are supported with a long battery life.
(rating: 4.5 out of 5)
Most reviews commend FitBit Charge 5 for putting together all the best features of FitBit and incorporating them in a more affordable and updated smartwatch.
This is one of the best fitness trackers that the Google-owned brand offers. The FitBit Charge 5 is a more affordable option that still gives you the same fitness and health features from the more expensive FitBit models. This is the tracker for those who don’t need a voice assistant, music storage or massive screen.
More than just gathering your data, this tracker has a Daily Readiness Score so you can interpret your activity. The app will tell you if you have met your goals, or if you are ready to workout. Once you subscribe to premium, you’ll have access to a more personalized recommendation.
(rating: 4.5 out of 5)
If you are looking for a best value fitness tracker that covers everything you’d need in a smart band, the Xiaomi Mi Band 6 got you covered. This is a competitive watch that includes modern features all packed in a larger AMOLED display, which isn’t a bad deal for less than $50.
This band is an interesting choice with its reasonable tag price, long battery life, functional smart features, accurate data readings, and different sports tracking modes that are ideal for workout beginners and pros.
Xiaomi is known for updating its Mi Band line everytime it releases an update, and it’s interesting that the company does this without hiking the price of the watch up. There’s not much change in the design as well, as it is the same from the previous Xiaomi bands.
(rating: 4.4 out of 5)
The Samsung Galaxy Watch 4 captures the ultimate Android smartwatch experience! This pioneers the Google Wear OS – a collaboration between Google and Samsung. This is compatible with Google Play apps that make it a smooth entry to the Google ecosystem.
This smartwatch is compatible with the Google Fit, and as well as other fitness apps but if you want to monitor your health, the Samsung Health is available for features including ECG or electrocardiogram, and there is a bioelectric impedance sensor that is effective in the analysis of body measurement.
(rating: 4.4 out of 5)
Coros Apex is another competitive option from the market of fitness trackers as it goes with an excellent and accurate display, simple yet integrative design, sophisticated and easy to use interface and a generous feature set all for $300.
Endurance athletes will find this brand a breath of fresh air for its unpretentious make up. You are unlikely to discover any groundbreaking updates on the maps and navigation, but you probably won’t need them with the reliable battery life, trail map, sensor, and temperature, heart rate, barometric pressure tracker.
This is a stand out because it comes with the right features that are focused on tracking fitness and activities for athletes. The navigational capabilities are exceptional for active people who are determined on their interval training.
(rating: 4.3 out of 5)
Go to Amazon and it’s not hard to see reviews praising the YAMAY SW022. This is one of the trending budget smartwatches that you can buy online. Is this stylish-looking band worth it?
If you are only after the basic daily goals, and notification displays, the YAMAY fitness tracker is a value for money that is supported by a long battery life that will enable you to maximize its features. For people who don’t mind a solid music player, message display, and the lack of GPS or voice assistant, this should work.
Needless to say, this waterproof offering from YAMAY focuses on its wearable design, comfortable build, basic tracking functions, and a long battery life. You can put this on your wrist and workout all day long without discomfort.
(rating: 4 out of 5)
The Huawei Watch Fit is a solid entry from Huawei that won’t burn a hole in your pocket. It is lightweight, comfortable, and affordable without compromising its features. This is a simplified fitness tracker for anybody who has just started to embark on a more active lifestyle.
This watch is a budget-friendly option, and is a serious running smartwatch. When it comes to function, it’s not that far from Huawei’s solid offering – the Watch GT 2 and Watch GT 2e. The only difference is the limitations this watch has on its software.
The large AMOLED screen gives an Apple Watch feel to it, with its brighter and easy-to-use display. You also won’t have to worry about leaving your phone in the midst of short workouts because this device is GPS compatible.
(rating: 4 out of 5)
Whoop is a high-tech fitness smartwatch that can also go neck-to-neck with Apple Watch. This is a comfortable device that you can wear 24/7. It can accurately track your strain, sleep and heart rate.
Most reviews attest that Whoop is not your usual tracker. You don’t have to wear it if you are not in the mood to. It comes with an advanced sensor that becomes a technical garment you can attach to leggings, bralette, or shirts. If you don’t mind constantly interacting with your device, this may be an innovative gadget you can incorporate in your active lifestyle.
This fitness tracker benefits elite athletes who don’t mind much about their steps displayed on a screen for their constant monitoring. This watch focuses more on strain, performance, and recovery metrics that you can check to improve your training and overall performance.
(rating: 4 out of 5)
Wrapping up this list is Polar Ignite 2 which is another serious workout tracker that gives high importance to recovery in a routine. This device is uncomplicated, yet it is filled with features that have become a benchmark for fitness watches in the market. Polar Ignite emphasizes the essence of sleep and recovery in your routine, and it provides insights that are beneficial to your program.
This is a running watch with a twist. While it also monitors cycling, swimming, and other physical activities, what makes this brand a stand out is that it isn’t pretentious. It sticks to a simple yet attainable goal – to get you into shape. It sports a decent display, battery life, and smart notification.
Its advancement lies on its sophisticated training recommendation that goes beyond mere data presentation. Polar Ignite also thrives in its recovery tracking feature that would let you value the role of resting in your workout sessions.
Jumping on a fitness journey needs commitment and discipline. If you are busy, but determined to make a change, owning a smartwatch may help you achieve your wellness goals.
Whether you want to move more to lose weight, or strengthen your immune system, you’ll need to set the results you want and monitor your progress.
Would you find activity-tracking helpful? Is buying only an impulsive decision and are you still not sure if it’s going to make a difference or not? At the end of the day, the answer to the question of whether you should invest in a fitness tracker or not is within you.
Cognitive Health and Wellness Institute wants you to stay motivated in your journey to optimal health. Hence, fitness trackers may be a good companion for you to visually monitor your accomplishments and progress along the way. This may help you stay more committed to exercising every single day, not missing a step, and tracking your food and calorie intake.
Though the stats don’t necessarily give 100% accuracy, fitness trackers are still a good way to support your fitness routine. It’s all about enjoying the process while staying accountable to yourself. So, stay active and keep going!
References:
https://www.techadvisor.com/test-centre/wearable-tech/best-fitness-tracker-3498368/
https://www.healthline.com/nutrition/best-fitness-tracker#our-picks
https://www.forbes.com/sites/forbes-personal-shopper/2021/10/15/best-fitness-trackers/?sh=2bea52382d32
30NOV
Charity Sembrero Top Ten Lists 0 Comments
Times are tough. Now, more than ever, everyone needs just a few minutes to quiet down and chill out.
These days, you can find many different ways to help you de-stress. One of them is through mindfulness podcasts. There are a lot of resources available online including meditation apps, some of which have their own podcasts. With that said, the curated list of podcasts in this article will be different from the apps already mentioned in the previous article.
If you’re new to mindfulness and meditation, you might feel intimidated or uneasy at first. But, with discipline and guidance, you can ease in through the process to give yourself some clarity when needed.
Do you need encouragement? Fresh inspiration? A new perspective, maybe? Are you feeling overwhelmed? Distracted? Disconnected? Find a quiet place at home or a cozy spot wherever you may be and listen to these mindfulness podcasts.
When you search for mindfulness podcasts in Google, you can find thousands to your heart’s content. You can choose podcasts with episodes focusing on mindfulness exercises, meditation, yoga, healing, anxiety, personal growth, etc.
Some of the best mindfulness podcasts are 10% Happier (comes with a meditation app), Mindfulness for Beginners, and Mindfulness Psychotherapy. They often come up first in the list when you’re looking for any random podcast on mindfulness and meditation.
Due to the wide range of selection you can find online, Cognitive Health and Wellness Institute breaks down these podcasts into these general focus areas: Positivity and Happiness, and Anxiety.
Go get your headphones, put them on, and check these out!
Optimal Living Daily, previously known as OLD podcast, started as a passion project on personal development. Co-founders Justin Malik and Lee Rankinen wanted a business that spreads motivational and inspirational messages. Hence, they hand-picked the best content on minimalism, personal growth, health, business, and finance with permission from their respective authors.
If you’re looking for positive changes in your life, especially if you’re always on the go, this podcast’s for you. The latest episodes talk about meditative practices, simple ways to feel better, how to take charge of your motivation, and overcoming procrastination. You have an audioblog or blogcast narrated for you for free in all streaming platforms like Spotify and Apple podcasts.
This podcast focuses on guided meditation to help you undo toxic and oppressive energy you get internally and externally. You can practice meditation to cultivate a healthy and accepting relationship with yourself authentically. There are short snippets of episodes you can choose from or longer versions of mindful breathing, embodied listening, and relaxing in presence, for example.
This is one of the few mindfulness podcasts that invites you to “connect consciously with feelings of safety, welcome, and belonging.” If you want to feel more satisfied and have confidence in yourself, listen to this podcast. You can be happier and have a more positive outlook in life when you honor your natural needs. Open your eyes and ears on how it feels to be understood, feel seen, included, and valued.
Starting your day right can make or break your entire day, even your whole week. This morning routine podcast can be your companion to meditation and mindfulness to motivate you to get out of your bed. If you need to feel energized and excited to jump start each day, begin your mornings with this podcast.
Sometimes, all you need is a perk-me-up to encourage you in spreading good vibes as soon as you wake up. Open your eyes with gratitude from a good night’s sleep. Let go of yesterday and start anew, believing in opportunities for the new day. You can begin your days releasing yourself from expectations and pressures of this world. Learn to live freely and fully with a refreshed mind and soul, too!
Tara Brach combines a blend of Western psychology teachings and Eastern spiritual practices in this mindfulness podcast. She earned a doctorate degree in Clinical Psychology and spent her dissertation on meditation as a therapeutic modality to treat addiction. She also has a five-year Buddhist teaching program background supporting her credible work as psychotherapist and meditation teacher.
In her podcast, with over 3 million downloads monthly, you can find themes on emotional healing, spiritual awakening, compassion, and mindfulness. Learn mindfulness principles and practices useful in understanding peace, issues on inclusivity and justice, and other societal sensitivities. Train your mind and heart in unconditional and loving presence; this might be what you need for your path of true freedom!
Hosted by Bruce Langford, this podcast is perfect if you’re a parent, educator, entrepreneur or in business. Do you need to increase your focus and happiness? Bruce’s podcast can help keep you calm, relaxed, contented, and satisfied in your life.
Topics you can choose from are: how to manifest abundance, using movement to let go, mindfulness through gratitude, how to discover your career purpose, 7 laws of mindful living, etc. When you’re feeling discouraged, this podcast may help you move to your peace, confidence, and contentment.
If you aren’t convinced yet, check some of the episode titles below and see if these are to your liking.
Looking for mindfulness podcasts to help you relax and inspire you to do lifestyle changes? Anxiety Coaches podcast is one of them. You can subscribe for free and get 2 new episodes each week to help you manage anxiety and panic attacks. You don’t have to feel alone in understanding the traumas you experience in your life.
Anxiety can really take its toll in many aspects of your health mentally, physically, and emotionally. With this podcast, you can gain wisdom in what to do in changing seasons, as well as how to bring your anxious mind back to the present. There are also episodes talking about transforming stress for more peace and calm and the difference between anxious thinking and wise mind thinking, for instance.
Yoga is one of the mindfulness exercises you can do. You can follow the free mindfulness practices available on YouTube to incorporate guided meditation in your life. There are yoga classes, breathing exercises, even cooking videos, that may be useful in your journey to good health. You can find the daily meditation episodes, on the other hand, by streaming on Apple, Pandora, Spotify, and Amazon Music.
Yoga Bunny is the brainchild of Bunok Kravitz, using her childhood nickname “Bunny” so people can remember her name more easily. She has 12 years of classical ballet training and extensive background in Transcendental Meditation and Mindfulness with advanced teachers and chiropractors.
If you’re new to yoga and meditation, you will find that this can be an effective exercise to manage anxiety and stress. In the podcast, you’ll also find meditation using the sound of waves to wash blockers away and free yourself from tension.
Only a few mindfulness podcasts focus on the inner workings of a human brain. This is one of them. You can find the full library of episodes of The Overwhelmed Brain podcast focusing on emotional intelligence. Here, you can listen to tips and anecdotes on making healthy decisions to unblock anxiety and negative thoughts.
The Overwhelmed Brain podcast may be a good fit if you’re looking to avoid dysfunction and help you handle toxic situations. Take control of your thoughts and emotional well-being so you can show up in the world more authentically.
Here are other episode titles worth checking out:
For insights and practices on mindfulness and how to live a fulfilling life, you can listen to this podcast hosted by Cory Muscara. He spent time in Burma as a Buddhist monk where he gained wisdom as a mindfulness and meditation teacher. In the Practicing Human podcast, he also shares his knowledge and work in Positive Psychology such as on topics of acceptance and purpose.
If you’re having trouble navigating chaotic times in your life, you may find this podcast helpful. There are episodes discussing “defense systems” in your body that you have access to when you’re starting to feel unsafe. High stress environment can make you anxious with heightened emotions. When you feel threatened, you can use mindfulness and meditation practices to produce positive outcomes.
The Rubin Museum of Art in New York is famous for stimulating people’s learning in order to inspire personal connections, understanding and appreciation of art. One of the core values of the museum is engaging learners in any level about shared ideas, and cultures of the Himalayan region and the rest of the world.
It is no surprise when they came up with the Rubin Mindfulness Meditation podcast because it stays true to the museum’s mission. Hence, there is a live podcast session led by legit meditation teachers inspired by specific art collections and held every week.
In this mindfulness podcast, you can effectively quiet your mind when you open your heart. It is when you truly engage with the world through art more consciously that you can feel transformed. Many listeners enjoy the great balance of quiet and talking in these mindfulness episodes.
Try streaming a few episodes from each and any of these mindfulness podcasts. It’s good to have a variety of options with different styles and formats so you can find which one works for you. You can either listen to the podcast in the morning or before you go to bed. Find a routine that you can be comfortable with as you reconnect your body with your mind and emotions.
Remember that your brain may take time to rewire. These mindfulness podcasts may involve some therapy but shouldn’t be treated as a quick fix. It takes time to develop habits and turn them into routines. With discipline and acknowledging your personal needs, you will learn how to face challenges so you can move towards a full, satisfied life.
Overall, find podcasts that help you uncover conditioned beliefs that have held you back for so long. There are patterns and behaviors you may have developed over the years blocking you from mindfulness. Be more present. Learn self-compassion. Feel more empowered. When you get these results from listening to these podcasts, subscribe to them to help you stay grounded.
References:
https://positivepsychology.com/mindfulness-meditation-podcasts/
https://www.happiness.com/magazine/art-culture-leisure/best-mindfulness-podcasts/
https://www.verywellmind.com/best-meditation-podcasts-4771686
https://www.healthline.com/health/mental-health/best-meditation-podcasts
https://www.theurbanlist.com/a-list/mindfulness-and-meditation-podcasts
https://www.developgoodhabits.com/best-mindfulness-podcasts/
29NOV
Diane Santos Top Ten Lists 0 Comments
With everything that’s going on with the world these days, it is normal to feel anxious and uneasy. This may be unfamiliar and if you don’t know what to do, there are meditation apps that can be instrumental in managing your conditions and emotions.
Meditation apps are the best way to get into relaxation and yoga. But, if you are one who doesn’t have the resources to be in an actual class just yet, there are meditation apps that you can surely use at your disposal.
The National Center for Complementary and Integrative Health confirms that meditation is beneficial in reducing stress, blood pressure and chronic pain. It also helps people who want to quit smoking, and improve their mental health.
If you’ve been anxious with what is going on with the world, meditation might be all you need. Prioritize your self-care and ensure that you incorporate daily mindfulness practice whenever you can. There is convenience in relaxing at your own pace, and you can do this today with just the use of a cell phone. No matter how busy you are, you can meditate at a schedule that works for you, and that’s what these apps are for.
There are many benefits to using meditation apps. Carnegie Mellon University shared in Psychoneuroendocrinology that using these programs regularly intervenes with stress and anxiety, most especially for people who are always under pressure because of work, school, and other external factors.
A study also suggests that meditation apps can be instrumental in controlling cortisol levels which is a stress-related response of the body. So, how do these apps work?
Meditation apps are useful in channelling various tools that would allow you to develop different kinds of meditation skills. There are also mood timers and trackers that could be advantageous in maximizing your meditation. In some instances, these applications have expert support so that you are certain a professional guides you on your journey.
So, what are the best meditation apps that you can download for your practice?
User rating: 4.9 (Apple)
Price: $12.99 monthly or $69.99 annually
First in our list of meditation apps is Headspace. This program features the basics of meditation and mindfulness, and it comes with a 10-day free trial if you are new to the practice. This may serve as a foundation course which holds ten sessions, and ten minutes with six infographic videos to easily illustrate concepts.
The library of content has full access to 365 meditations which are constantly updated to suit the needs of its users. You can simply stream or download the content on your mobile or computer. Be ready for mindfulness workouts, themed meditations and sleep stories to restore that relaxation and peace your body deserves.
What can you get from Headspace? You can expect some lively animations and interesting designs. The website is informative enough that it shares articles on emotion management, sleep improvement and mood enhancement. The application highlights mental focus to calm the nerves and harmonize your mind with the surroundings.
User rating: 4.8
Price: $12.99 monthly or $59.99 annually
Calm is a mindfulness app that is suitable for both newcomers and meditation pros. This is the best way for users to look for their inner peace and navigate the stressors in your life. This award-winning program is compatible for desktop, Android, and iOS. It has over 100 million downloads, 700,000 of which are 5-star reviews from users.
This application comes with a simple interface that is friendly to all kinds of users. It includes a wide array of calming exercises, breathing techniques, and sleep stories. Celebrities such as Idris Elba and Matthew McConaughey.
How can Calm help you even more? You’ll have to start taking great deep breaths. Once you are done, a pop-up menu will show and that’s when you have to select the feature that best represents your goal. There are different categories you can pick from like Anxiety, Focus, Relationships, and Stress. Enjoy both the guided and unguided meditations that can go about three to 30 minutes.
User rating: 4.8
Price: $30 annually
Buddhify pioneers in urban meditation which offers 80 daily guided meditation for the benefit of your well-being. An expert in urban meditation created this app and it is available for Android and iOS users. The content is simple to understand and navigate. It is also affordable too.
Since mindfulness experts are responsible for creating the course of this program, you can be sure that you are learning from the best. The packages available are easily customizable as well. So, if you are not confident with your schedule, that’s okay. This app can adapt to your lifestyle.
This meditation app will free you from all the excuses you might have in the future for it ranges from two minutes to half an hour, depending upon your availability. Of course, it’s ideal that you squeeze in some routines as consistently as you can.
User rating: 4.7 (Apple)
Price: $7.92 monthly, $30 annually
If you are looking for peace, Aura is an award winning-program that may be the key to transforming your well-being and sleeping habits. This is a personalized, and all-in-one mental application that The New York Times, The Oprah Magazine, Women’s & Men’s Health and Forbes have featured.
There are times when getting into the idea of meditation takes a long adjustment. Don’t worry. Aura is free if you only have one to three minutes a day for this activity, and then you can give this a try. You can get into at least 200 meditations depending upon how you’re feeling for the day.
According to the co-founder of Aura Health, Daniel Lee, their goal is to customize their machine learning to the situation and needs of their users. In fact, this is beginner friendly, and the sessions are not dragging, but still effective. You can expect a gratitude journal towards the end of every meditation so you can provide feedback to the developers of the program for further improvement.
User rating: 4
Price: $399.99 lifetime membership
Sattva stays true to the ancient roots of meditation – with the Vedic principles this time. Millions of people have been drawn to it for thousands of years now, and Sanskrit scholars have delivered them constantly and mastered the inner ways the mind works.
This popular meditation app is easy to navigate and understand. It introduces the basics of the Vedic principles, and provides mantras and chants that could help you relax daily. You won’t have to worry about your pace with this program. Even if you’re new, your body will not be surprised with the activity for you can embark on this journey six minutes at a time, per day.
As for seasoned meditators, they won’t get bored with the application because there are 100 plus guided meditations, music tracks and sacred sounds that they can practice. They can challenge themselves and achieve milestone trophies that would help you track your progress and inspire you to keep on going.
User rating: 4.8
Price: $99 annually
Ten Percent Happier is an app like no other. If you want to check what it has to offer, you can begin with the free version that usually includes basic skills and daily reminders to keep you disciplined in your regular meditation.
Once you register as a member, you’ll have full access to a wider range of meditative skills that can help you advance. You may also be entitled for a personal coaching to customize the service that you’ll get with the membership. The aim of this meditation app is to lower your stress, improve your focus, and pump up your serotonin.
This application doesn’t intend to provide therapy techniques for people who are going through mental health issues. Scheduling a one-on-one appointment with a licensed provider is still the best option to address the concern. What Ten Percent Happier does best is promote the benefits of meditation.
User rating: 4.7
Price: $12.95 monthly, and $149.99 annually
Breethe offers a 14-day free trial to give you a glimpse of what it’s going to be like when you subscribe to this meditation app. According to reviews, people call Breethe “the friendliest wellness app” because you can customize the programs for your personal goals.
The app can help you sleep and relax better with its music, nature sounds, hypnotherapy, meditations, and masterclasses offering. It also veers away from giving more to-do lists. Instead, the app provides content to help you tune out and wind down to feel lighter and happier. You can easily organize your day with the app’s “Start Your Day,” “Take a Break,” and “Go to Sleep” sections. You can even create your own personalized toolkit through “My Life Kit” that intuitively gets to know you with your specific needs.
Breethe’s masterclasses contain talks from qualified professionals and bestselling authors, even kids and young adults can enjoy. You can use this app on your mobile phone or computer, and sync your progress across all your gadgets. You can have an effective and supportive experience with its relatable meditations to get you through the day.
User Rating: 4.9 (Apple)
Price: Free (plus in-app purchases)
InsightTimer is an award-winning app with millions of meditators (and growing!) and thousands of teachers from all over the world. It’s the number 1 free meditation app with an ever-increasing library of guided meditations led by mindfulness experts. Psychologists, neuroscientists, and teachers from Ivy League schools like Stanford and Harvard provide talks on calming the mind and managing stress, for example.
This meditation app has a 30-day free trial but has an optional in-app subscription for $59.99 (annually) or $9.99 (monthly). That subscription unlocks thousands more Insight Courses plus other premium features.
Even without the paid subscription, you can practice different meditation types such as zen, advaita vedanta, kundalini yoga, MBSR, Buddhist mindfulness, etc. There are music tracks from world-renowned artists you can use either as ambient sounds or to help you focus and relax. You can also join discussion and community groups for beginners, poetry, Hinduism, Christianity, and others.
User Rating: 4.9
Price: $12.99 monthly, and $69.99 annually
The creators of Unplug started opening the doors of the world’s first drop-in meditation studio in Los Angeles in 2014. From here developed the idea of creating this meditation app to help people overcome life’s battles and not just sit around all day. You can expect meditation guides and techniques filmed from the LA studio itself.
Unplug boasts of its diverse meditation instructors including stress managers, nutritionists, sleep scientists, aromatherapists, somologists, and mindfulness coaches. These are award-winning practitioners who have in-depth knowledge and understanding of the marvelously complex science of both body and mind. However, Unplug also emphasizes that they are real people in the real world. Hence, you can easily relate to them as mothers, fathers, business owners, and employees, among others.
If you want a meditation app with short, consumable tips and content (from podcasts to meditation guides), you can try this one. You can even build a meditation practice and join the 30-day challenge to help you feel good everyday.
If you are looking for a healthier state of mind, The Mindfulness app may just be what you need. It has 250+ guided meditations from experts all over the world and you can decide the amount of time you spend in the app. You can learn about spiritual practices and lessons from the likes of Eckhart Tolle, Tara Brach, Catherine Orzech, and Jon Kabat-Zinn.
This meditation app has a 7-day free trial. You can test if this is the right companion for you to have more restful sleep and less stress. You will see your personalized user statistics, reminders to help you meditate, and tracked minutes which you can sync with Apple’s Health app.
It’s easy to follow, straightforward, and does not require you to share on social media unlike other apps. You can also save your favorite teachers and follow mindfulness lessons from them. With the premium subscription, you will have unlimited access to all the courses in various topics on meditation. Plus, you can save the sessions offline if you want to go back to them later.
The ever increasing stress you feel in today’s world can easily wear you down if you are not careful. You need something – anything – that can help you relax and tune these noises out. You can select from these various meditation apps and find which one works for you.
Overall, these applications are only used to supplement your journey to better health. Hence, they are not the only and final answer to any underlying health problems you may have.
Nevertheless, you should gain from these apps as a result of actually doing the discipline of meditation. Here is a list of benefits you can experience with these applications:
Meditation, though it has been here for quite a while, hasn’t received a lot of attention in the past as it is now. Even celebrities and high profile names try meditation apps to help keep them mentally in shape.
You can start and end your day in meditation, even do a few minutes in between, whenever you need to calm down and relax. Find the meditation apps that match your personal needs so you can practice mindfulness techniques.
In another article, you can find mindfulness exercises that you may also do along with lessons you can learn from meditation apps. Cognitive Health and Wellness Institute is not only about better food but also a body in motion, with the best diagnostics and continued community support that will lead to a healthy life. Hence, these meditation apps should aid in the improvement of your overall health, quality of life, and cognitive function.
References:
https://www.medicalnewstoday.com/articles/best-meditation-apps
https://www.menshealth.com/health/g32127813/best-meditation-apps/
https://www.self.com/story/best-meditation-apps
https://www.nytimes.com/wirecutter/reviews/best-meditation-apps/
https://www.medicalnewstoday.com/articles/best-meditation-apps#list-of-apps
https://www.verywellmind.com/best-meditation-apps-4767322
20NOV
Charity Sembrero Top Ten Lists 0 Comments
“Do you mind?”
It’s interesting that people say that when annoyed or frustrated by someone else’s action, right? And, how it’s tied into how mindfulness exercises work. Don’t quite believe it yet? Let’s explore that further.
See, mindfulness is about paying attention to your own thoughts. It requires concentration and awareness of your body and your surroundings, even your own breathing. Sometimes, it involves meditation because you need to be truly in tune with yourself and be fully present where you are.
When something (or someone) ticks you off, you blurt out, “Do you mind?” This response is a demonstration of your natural instinct where you might feel you have to protect your space. Yet, ironically, mindfulness should teach you not to be overly reactive to the things going on around you.
Mindfulness exercises may help in having a better understanding of how to center yourself. You can regain control of how you respond to how you feel regardless of what comes your way.
In this article, Cognitive Health and Wellness Institute lists down mindfulness exercises you can practice whether you’re a teen, a student, or an adult. Because, let’s face it, everybody feels anxious and pressured every once in a while. It’s part of life. So, you have to learn how to relax and keep calm.
Did you know that mindfulness promotes higher work engagement for adults? There’s a study that correlates mindfulness and lower stress levels that support this. Here are some general tips you can try when you’re getting too stressed in life.
It’s important to have a good head start, as early as getting up from your bed in the morning. Don’t even think about picking your phone up or checking that email as soon as you open your eyes. From a lying position, stretch for a bit, sit up (on your bed or a chair) and relax your body. Keep your posture straight without straining your back or spine and then take long and deep breaths.
This exercise alone can help you connect with your inner self first thing in the morning. Feel your own heart beating and the sound of wind brushing your hair. Or if you have windows in your bedroom, open them wide and listen to the birds or the rustling of leaves. That’s so refreshing.
After soaking all that in, start with a simple thought: What is your intention for today? Your answer can be as simple as being grateful you’re alive, ready to face the new day. Or, show a random act of kindness today. Remember that, without putting too much pressure on yourself, for the rest of the day. And, just live in the moment.
When you’re deep within whatever tasks you have to accomplish for the day, take a few minutes to pause and check in with yourself. It could be as simple as getting up from prolonged sitting or closing your eyes for a moment. Feel your chest moving up as you inhale and relax your shoulders upon exhaling.
Get some water. Hydrate. When you take a breather, take that time to energize your body with water. Don’t be tempted to get carbonated beverages or alcohol. Go for healthy drinks. It’s good to have healthy drinks in your pantry to have your fill whenever you need them.
One of the best mindful exercises you can do is to breathe and pause even for a moment. Do this regularly at different times of day, especially when you’re particularly overwhelmed. Difficult situations can suddenly become easier when you redirect your mind from your to-do lists to taking a pause mindfully.
Doing mindful exercises can be done in various ways and can be unique to different people. Similar to mindfully waking up and taking a breather, you can still center yourself even in the midst of activity. Sometimes, this is called active rest. It could be in the form of walking or while cooking or while driving.
Feeling your body means being aware of your extremities and your senses, while not allowing any pressure outside to dictate how you feel. For example, while cooking, you are mindful of your movement as you chop those onions and carefully take them to the pan over high heat. While driving, you are present and alert about the traffic signs and pedestrians as you approach the crossing while listening to soft music.
You don’t let your senses go on overdrive (or hyperdrive!) when doing these activities. You are multitasking, in a sense, but you are fully conscious of every movement that you make. If multitasking isn’t your cup of tea, try doing single-tasking. Do one thing at a time.
In cooking, for instance, prepare all your ingredients first before heating the pan. When driving, turn the music off completely so your eyes and ears are on the road at all times. Some people actually really do go out for a drive to clear their heads. Just be very careful and make sure you don’t drink and drive.
Walking is one of the best mindful exercises that you can do. This actually applies to all ages. This physical activity can generally improve your health and overall wellness. Walking strengthens your muscles, keeps your weight steady, and improves your balance and coordination, too.
A great way to concentrate and calm your mind is through working out. Doing this (literal) exercise helps activate your muscles, limbs, and, more importantly, your mind. As adults, you might feel you have so many responsibilities to take care of. And, oftentimes, you tend to forget to care for your physical body. Worse, you tend to use that time to do other things (or add more on your plate) thinking it makes you unproductive otherwise.
As the saying goes, “An idle mind is the devil’s playground.” Being physically active, however, can transform your brain tremendously. When you regularly work out, you’re more connected with your body and mind. Consequently, you can easily turn from any distractions externally and tap your energy internally instead.
If you’re that busy, there are online workout classes you can follow. However, if you can spare time, you don’t have to be limited to running on a treadmill. Better yet, go outside and feel the air on your face. Mindfulness exercises can be incorporated in your fitness journey. Pay attention to your thoughts when you’re exercising.
Take the time to enjoy the moment of building strength and resiliency both physically and mentally. These things form a solid foundation for when you experience emotional turmoils down the road. You’ll be stronger, calmer, and more confident to face any challenges you encounter.
For adults, particularly, whatever it is that you do, allow yourself to get lost in the process. This is different from zoning out, which could be bad, if your mind wanders off and takes you to distracting directions.
There are flow state activities mentioned in this study that impressively deduces how individuals perform better and fully engage in activities when in the flow. This study also presented how “being in the flow” can effectively give someone a sense of control, balance, and awareness.
Mindful exercises, therefore, can improve cognition so you can experience optimal enjoyment and creativity. Another research even suggests this “flow” can be measured through electroencephalogram (EEG) showing good neurological activity in the brain. Away with chronic stress and in with the good kind for motivation!
Anxiety attacks can happen to teens or seniors and anyone in between. Sadly, these may also happen unexpectedly. The first thing to do is know what triggers you. That way, you can prepare yourself beforehand on what to do when they happen. But, when you’re in the situation already, what can you do?
Mindfulness exercises all have to do with breathing. Your emotions follow how your body feels and what your mind tells you. Therefore, you can train your mind and body how to counteract your feelings of anxiousness.
Counting your breaths slowly helps you focus your attention away from what makes you feel anxious. Say, you’re in a hospital starting to feel anxious not hearing from your doctor, do inhale-exhale exercises while you wait.
You can try box breathing, sometimes called square breathing, by taking slow and deep breaths. This exercise can help reduce your stress and enhance your concentration. This is why you would often see actors and performers taking deep breaths before going onstage. Athletes do the same. This technique can heighten sports performance and help with pain management.
Tracking is one of the mindfulness exercises therapists do for patients with post-traumatic stress disorder (PTSD). It’s a somatic experiencing technique where the therapist guides the patient in uncovering body responses linked to feelings of trauma. Tracking examines the patient’s memories and associated emotions in the event(s) or experience that is traumatic for that person.
Don’t do this alone as it is a highly technical and scientific procedure which needs guidance of health professionals. This is highly recommended, however, when your anxiety levels are through the roof. Seek medical help to be assisted in how tracking can help you learn more about your trauma response(s).
Stress, as a result of trauma, can manifest in different ways to different people. Getting help through therapy is one way to remove confusion about the way you respond to traumatic situations. It can be a long process or more tedious for some. But, the end-result should be an increasing awareness of the sensations in your body and other physical symptoms.
Mindfulness needs you to be fully in it, otherwise, you won’t get the full benefits it offers. One of the key things in doing mindfulness exercises is acceptance. Whenever you have a strong emotion, especially if it’s adversely impacting your life, it’s not enough that you turn your face away from it. You have to acknowledge what you feel openly to yourself without judgment. You don’t even have to label it yet whether it is positive or negative.
Accept what and how you feel and then watch how your body responds to that emotion. Take your time experiencing it but don’t dwell too much on it. Acknowledgement and acceptance comes hand in hand. So though, in the beginning, you’ll have to feel the bodily sensations, if any, you won’t have to break apart. You take control so you don’t subside and give in to anxiety anymore.
Did you know that mindfulness promotes higher work engagement such as in massive open online courses (MOOC)? There’s a study that correlates mindfulness and lower stress levels for the participants. There’s another research project that showed the effects of mindfulness and meditation to students from elementary schools.
All these said, here are mindful exercises that you can try if you are a student:
There are mental health benefits creating art can bring. Students facing stress with the demands of course work, exams, and other requirements can find an emotional release through art. You don’t have to be Picasso or Van Gogh. Just pick up a pencil, a crayon, or a brush, and a piece of paper and draw your stress away.
Art brings out man’s creativity based on this study and many others. The ability to create can widen your imagination and inspire you to innovate. If you’re on a roadblock, for example, figuring out a calculus question, take some time to color a book.
Sometimes, even merely looking at some art pieces for a while can rewire your brain by appreciating them. This activity stimulates the release of happy hormones – dopamine. You can also include art in your habits so you can tap into them whenever stress gets in the way.
Patients, including students, with depression are often recommended to try art therapy. It helps boost self-esteem and provide an outlet to express your emotions safely. It’s like a journey to getting to know yourself better and discover parts of you that are still untapped. The process of creating art may relieve you from stress and relax your mind when the demands in school get overwhelming.
Compassion can be both inward and outward. You need self-compassion to get through the pressures in school. You have to be kind to yourself in order to get through each day. Meditation can be a good start when you’re in the middle of a difficulty. That way, you can stop criticizing yourself and allowing destructive thoughts to overly judge how you feel.
On the other hand, showing compassion to others can demonstrate mindfulness of both yourself and the people around you. You’ll have better relationships in school or at home by appreciating what and who you have in your life. Moreover, emotional intelligence is a big factor in having a healthy body and mind.
When you help your classmates with your assignments, for instance, you’re empathizing with their needs apart from just your own. Empathy needs connection. If you are not fully in tune with yourself, you will not be able to connect with others at all.
Doing what’s best to people you love and care for can make you feel good in the moment. Therefore, showing loving kindness to others can help relieve stress.
If you need more help, there are also stress management techniques you can check so you can enjoy your academic life.
As briefly mentioned in the list of mindfulness exercises above, there are a wide range of benefits to being fully present in the moment. When you are habitually training your mind to focus, you will not be easily distracted or affected by any kind of stress.
Calming your mind can help you face your day-to-day life with more confidence. The physiological, mental, and emotional health benefits that you can get should be a good reason for you to try these exercises.
These are only some of the many benefits in doing mindfulness exercises. And, some of these exercises may seem too basic or simple. But, every technique serves its purpose. Don’t be ashamed of how you feel, even if, and especially when, it makes you feel vulnerable. That’s usually a good place to start.
Cognitive Health and Wellness Institute encourages you to be intentional in everything you do. Don’t lose your mind (
) and remember to sprinkle mindful moments everyday!
References:
https://www.healthline.com/health/mind-body/mindfulness-activities
https://www.goodhousekeeping.com/health/wellness/g32267191/mindfulness-activities/
https://positivepsychology.com/mindfulness-exercises-techniques-activities/
https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
https://www.developgoodhabits.com/mindfulness-exercises/
18NOV
Charity Sembrero Top Ten Lists 0 Comments
Chronic stress happens when the body exhibits symptoms both physically and psychologically due to pressure and demanding situations. Managing stress is crucial to avoid long-term health consequences.
Stress management books may help you with the inevitable stress at home, school, or in the workplace. Cognitive Health and Wellness Institute is all about promoting quality of life with length of life. Therefore, these books are recommended to help you have a better outlook in life and regain control of it.
Learn how to live healthier and happier from these top picks our team has curated for you. Add these books to your reading list to enjoy a more peaceful and calm mind.
In this article, you will find the books for stress management grouped in their respective categories below. There are a myriad of selections available in the market. But, these are some of the most informative titles on managing stress you might want to consider getting:
Stress, when not managed well, can be detrimental to your health. When you’re overwhelmed and overworked, it shows in your physical, mental, and behavioral aspects of your life. When left unnoticed, it can totally disrupt the functions in your body or your way of life. Take a look at some of these books that tackle more about health and stress.
Oftentimes, it only takes a change in perspective to reduce stress and anxiety. In this book, you can get inspiration on how to achieve your goals through small changes and habits.
From the title itself, you’re in for a treat on what “small stuff” and “little things” you can pick up involving stress management. While the world is rapidly changing around you, this book can teach you how to be calm. That said, you can embrace a less hurried kind of life and enjoy every moment wherever you are.
For more insights on stress and health, here’s a book that gives practical advice and guidance on controlling your response to stress. Sapolsky explains that there are risks for serious medical conditions when stress results from sleep deprivation and addiction, for example.
This book comes with cutting-edge research on how man’s body responds the same as animals do physiologically, hence the title. It’s one of the few stress management books with detailed information on how prolonged stress can be harmful to your health.
From the title alone, you’ll be intrigued how a “reality slap” hits hard. And yes, you guessed it right, it talks about the kinds of “slap” that hurts, in varying degrees, as you face the realities of life. Not everybody knows how to deal with pain. So, this book may help you to journey of healing and acceptance as part of stress management.
This self-help book is so realistic that it tells you right off the bat how you wouldn’t actually have full control of your life. And, in fact, you can’t have everything, too! But, that’s okay. Stress often comes from disappointments, frustrations, and rejections, that you can actually learn from. Harris’ book can be your guide to living a fulfilling life regardless of any challenges that come your way.
One of the best stress management books with raving reviews, this book showcases Greenberg’s objectivity and presentation on how to fight the stigma involving mental health. If you are suffering from stress, you should pick this book up.
Greenberg explains the science and inevitability of stress as part of life. Even more so in today’s chaotic and modern global climate, it’s as if stress piles up. If you always seem to have full schedules, you’re at risk of having a dramatic decline in your health. Moreover, it might be a good time to have a sanity and happiness check.
The Stress-Proof Brain can teach you techniques on how to deal with stress and avoid unhealthy responses altogether. By training your mind and understanding your emotional responses, you can be resilient during difficult times. Backed with research from neuroscience and psychology, you can also use the tools and exercises in the book.
You shouldn’t be crippled by anxiety and stress, whatever is your profession or vocation. While pressure can come from anywhere and in any form, there are stress management books that can help you take control.
World-renowned author, Eckhart Tolle, shares his own take on discovering truth and light for people to see their true self. When you find your deepest self, you embark on a spiritual journey that can help you be more present at the moment. And, when this happens, stress and pain no longer has power over you.
Readers of this book share testimonials of how their lives turned around for good healing them from emotional trauma. You may find this book opening you up to possibilities and breaking through limitations. Stress can take people to dark places. Hence, this book hopes to awaken its readers that you have the power to gain access to your consciousness.
Not only is this book one of the best business books available, this is also a gem in providing insights about stress management. Angela Duckworth, a New York Times bestseller author and psychologist suggests that passion and perseverance drive success. With that said, you can expect tips and anecdotes on how struggles due to stress can actually boost performance.
She is fascinated in how mistakes, failures, and pressing demands can make a huge difference in someone’s life. This book can enlighten you especially on how to rise above any challenges where stress is often a factor. She believes tenacity – that ‘grit’ – is one of the key things you can use to handle stress more effectively.
A fellow New York Times bestseller author, Brene Brown, applauds the author of this book, Emily Nagoski, for boldly talking about burnout especially for women. Men and women experience stress differently. In this book, Nagoski hopes that readers better understand how to break the cycle of exhaustion and overwhelming stress.
It’s in the top ten stress management books because it is backed with science and prescriptive advice coming from a PhD, no less. You can even answer the exercises and worksheets provided that may help promote positive change in your life.
Nagoski believes that true wellness is within every single person’s reach. Get to know your brain and body, how you react to stress, and how you can handle burnout more effectively.
Students aren’t exempted from stress. High school and college life can be too stressful that there are even cases of depression, anxiety, or worse, suicide. It’s important to remind teenagers and young adults that you are only young once. If you are from this age group, check this list of stress management books that might be helpful to you.
This timeless book known to many business entrepreneurs is a good read even for students. Spencer Johnson shares a simple parable throughout this piece unpacking profound messages of success, patience, and acceptance.
Many students are afraid of change. Student life is filled with many ups and downs and, sometimes, you might feel like you’re only playing catch-up. In this book, you can learn how to change your attitude and perspective in the midst of chaos. Find inspiration from this simple story and discover how you can acknowledge changes around you.
It’s a classic title worth reading that can tremendously impact the way you see and respond to stressors. This book talks about situations, not only limited to the school setting, but also in every aspect of your life.
Do you want to improve how you respond to stress? Here’s a book that contains exercises on managing stress so you can learn how to be calm and less worried. There are actionable tips, strategies, and mindfulness techniques in this book that you can master. It is designed for all ages and whichever stage in your life. Hence, if you are a student, you can pick a thing or two on sharpening your focus as needed.
You may even be able to stay on top of your thoughts and emotions with mindfulness tips and tools here. You just have to be open, free your mind, and intentionally consider the suggested practices to make a difference in your life. It can also be your guide to healthy eating, sleeping and habits that should help you go through academic life happier.
School can be tough. It’s a common breeding ground for chronic stress when you don’t take care of your mental health. This book has a positive psychology approach that you may find useful as a student to reduce stress in your chaotic school life.
It is one of the recommended stress management books because it is written as a workbook with strategies on how to play with your strengths, rather than your weaknesses. For example, if you know you can be an emotional trainwreck during exams day but have perseverance, you can use the latter to your advantage by preparing beforehand. After which, that same strength can be your anchor in facing your exam results head on.
Cognitive Health and Wellness Institute promotes quality of life with length of life. One way to do that is to learn how stress affects you and what you can do about that. Gain knowledge and have better understanding of how to handle pressure through these stress management books.
Remember, your health is your wealth. No fortune, fame, or any kind of material possession can give you peace of mind when stress overwhelms you. If it’s too much that you’re either hurting yourself or the people around you, it’s time to seek professional help. There are many resources available online or, better yet, go to a doctor to properly prescribe medication as needed.
18NOV
Diane Santos Top Ten Lists 0 Comments
Students experience so much pressure – from school deadlines, exams, assignments, research, activities, and unrealistic expectations – that their mental health is already at stake. And so, student stress management is vital as this prevents them from experiencing the physical and mental side effects of constant tension.
The American Institute of Stress revealed that four out of five college students struggle with regular stress. When this stays unchecked, it leads to severe problems in concentrating, energy exhaustion, appetite changes, weak immune system, and troubled periods of sleep.
Kate Aitchison, counseling and mental health team manager at Newcastle University explained that stress is normal. And that can be helpful and productive when still controlled due to the adrenaline that the body produces. The difficulty happens when this turns out to be distress, that’s when it becomes detrimental to the body. Thus, you must do something about this while you still can.
Teenage and college years can be both challenging and fulfilling. With adrenaline and hormones all over the place during these periods, student stress is inevitable. School life can be difficult if you don’t understand what makes you feel like you’re pressed in every direction.
Here are some of the common reasons for student stress:
Students are pressured from loans, bills, payments, and fees for course materials, requirements, and projects. Not everyone is privileged to handle the financial aspect of their studies without the struggles.
For students who are in boarding school, you may be feeling homesick at times which can lead to depression. If you’re anxious about being alone or away from family, that can add stress especially if you’re still finding your footing to living independently.
High school and college students get easily swayed by peer pressure. If you’re not careful who you’re hanging out with, you may be influenced to misuse substances that are harmful to you. Worse, if you keep the bad company of schoolmates, you may be exposed to drug use.
While in school, students may be involved in romantic relationships that could be toxic and stressful for some. Sometimes, there are emergencies, death, or problems at home that may add stress to students. You need to be able to manage all these well so your grades won’t be affected. In some cases, cohabiting with roommates and socializing with strangers and different personalities in school can be stressful, too.
Due to a tight schedule in high schools and universities, students also feel stressed with the demands of school work. For instance, there are required book readings that you need to complete only for a few weeks. In the meantime, you need to research for another coursework while you need to set aside time to review for upcoming exams. If you don’t plan your schedule ahead of time, this can add a lot of stress to you.
There are three (3) main areas you should understand to respond to student stress more positively. These are self-care, time management, and extrinsic factors affecting your behavior and habits.
Taking care of your physical body is the first step in managing student stress. You are in the prime of your life during your high school and college years. So, it may sometimes feel like you have the energy to do anything and everything under the sun. However, your body can only do so much. When overworked and hyperactive, you will feel weak and drained, too.
How you treat your physical body will have rippling effects in other areas in your life such as emotionally and mentally. Hence, keep yourself in check, be well-rested, and have a good headspace whenever you possibly can.
An erratic sleep schedule can be worrisome to students because it might affect their memory and focus. However busy your schedule gets, make sure you get 7-8 hours of sleep every day. Sleep deprivation may result in disorientation, reduced levels of attention, and poor learning abilities, consequently, leading to student stress.
Are you one of those who often skip meals because you are cramming to do your projects in school? Or, maybe you lose track of mealtime while reviewing for upcoming exams, for example. Energy bars are good for studying. However, too much coffee and energy drinks can be dangerous. Hydrate. Drink lots of water throughout the day. Sometimes, you settle for cheap, convenient food. But, eating such can be counterproductive because they don’t have the nutrition your body needs. High-fat foods, for instance, make you more sluggish and crave more unhealthy food which does no good for your brain.
Contrary to what others believe, exercise can energize you. This is one of the best techniques to manage student stress because working out releases endorphins – the happy hormones. These hormones boost your energy and improve your mood, thereby, reducing stress. Walking around campus for a few minutes each day is good for your heart and lungs. It’s a great way to stay fit and lose those extra pounds away, too! Alternatively, you can join online workout classes so you are still active in the comforts of your own home.
Whenever you’re feeling stressed, pause whatever it is that you’re doing even for a few minutes. Relaxing your mind, eyes, and other senses can lower your adrenaline and cortisol levels – the hormones responsible for stress. When needed, you can also listen to calming music (nature sounds playlist in Spotify are great!). Another technique is to be consciously aware of your breathing which helps you focus and be present wherever you are.
Stress, caused by concerns around time, is common to students because of the highly demanding environment in school. There seem to be so many things that need to be accomplished all the time, right? It’s like your workload and coursework keep increasing no matter how hardworking you are.
To alleviate student stress involving time, you need to learn how to manage time. Here are a few stress-free techniques:
Manage your time by organizing your tasks hourly, daily, weekly, and monthly. It always helps to keep a record of your schedule. That way, you can visibly check what you need to do now and what can be done later. It will help you stay on top of your priorities, too. To reduce student stress, the 80-20 Pareto principle can help you work smarter. Spend more energy and time on your tasks that will produce more favorable results!
Do you get easily distracted by a friend’s party invite or a new episode of the Netflix series you’re following? If you do, it means putting off doing your assignment for later, which may cause sleepless nights even. Procrastinating will put a dent in your school performance because you’re limiting the amount of time you would otherwise give to an important task. It teaches you to have discipline in setting aside more time studying, reviewing, and preparing for what’s required from you.
You can take control of the way you study and navigate school life to avoid student stress. How? Find a study method that works for you. It may involve setting up your study desk in your room or writing down important reminders in sticky notes on your wall. You are managing your time better when you develop an effective study method. It helps you remember and focus on your study materials better.
The first four (4) techniques under self-care and the next three (3) tips under time management wouldn’t be complete without understanding extrinsic factors that often cause student stress. You can avoid a lot of stress when you plan or you can adapt and change your stressful situation to something better.
Identify what triggers stress for you and evaluate how you can change your behavior and/or habits around it. For example, does it stress you out when you have unexpected visitors? If so, you can schedule them to after-study hours. Tell your friends or family ahead of time to accept your deliveries on your behalf, if you need to. When pressed for time reviewing for exams, you can gamify your study time by answering questions more quickly like a quiz show. You can find an outlet such as dancing around the room whenever you get the correct answers as a reward to yourself. It can be several different things and can be unique for different people. So, stay more in tune with yourself and what issues tick you off that can add to your stress.
Examine your values and actions so you can accept what your realistic goals are. You only have one life and you will inevitably make mistakes every once in a while. You also have to understand that you can’t be 100% all the time. It’s healthy to choose tasks and activities you can do to avoid unnecessary student stress and expectations from others.
Doing research projects can be a lot better when you are working with someone you can trust. Or, bounce ideas off a friend or your roommate to stimulate your brain further and see another person’s perspective. Ask for help because everyone needs a support system. Stress management often involves relationships and socializing. Join review groups or study sessions when it fits your schedule. Meeting new friends can be beneficial to your mental health.
There are physical, emotional, behavioral, and cognitive symptoms that typically show among college students indicative of stress. They can lead to adverse effects greatly affecting your academic performance.
Stress management can be your lifeline to situations where your body feels flying or fighting as a response. If you aren’t aware of what triggers student stress, it may result in long-term health problems. When negatively impacting situations recur, stress manifests in the form of migraines, profuse sweating, tension headaches, or shortness of breath. More stressful situations that occur repeatedly over longer periods may even cause weight gain/loss, memory degradation, and an overall negative outlook in life.
Learning these stress management techniques for students may help avoid the development of mental, physical, and emotional health conditions. Knowing where you are and what ticks you is the first step. Adapting to situations and accepting what you can’t control will be your next steps.
Many schools offer health services to students which are highly recommended especially if your stress levels are through the roof. Don’t be afraid to seek help because school life should be fun and a learning experience altogether. Get the treatment or speak to someone you trust at the first sign of student stress.
You can navigate through your high school and/or college education much better when you open yourself up. You don’t have to feel alone or do things on your own. Remember that these times of your life prepare you for the “real world.” How you respond to stress in school will be ingrained in you when you land your first corporate job or start your own business.
Cognitive Health and Wellness Institute supports you in having a quality life with a length of life. Though stress is unavoidable, there are ways you can overcome them. These stressful situations can build character as you welcome these challenges through these techniques.
15NOV
Charity Sembrero Top Ten Lists 0 Comments
Lower back pain is a serious problem worldwide, and it affects people of all ages. It is one of the major causes of disability that hinders optimum performance and productivity according to Global Burden of Disease 2010 . From acute subacute to chronic, it’s a kind of issue that can be avoided by regularly doing lower back exercises to strengthen the muscles on the stomach, back and legs.
The number of people experiencing this problem continues to rise. And experts are convinced that 80% of the population will once in their lifetime go through the same problem. With this projection, prevention is better than cure, and what’s possible with a healthy and active lifestyle.
Yes, resting is good for the body, but too much of it may also do your back harm. So, if you’ve been leading a sedentary life, especially with the work-from-home arrangement due to COVID 19, it’s never too late to exert some conscious effort in incorporating lower back exercises in your daily routine.
DCs, or doctors of chiropractic, don’t only focus on back pain. However, they’ve noted that most of their patients visit their clinics for back pain relief. A research revealed that 3.1 Americans have low-back pain symptoms.
The usual cases of back pain are non-organic, which means that serious conditions like inflammatory arthritis, fracture, cancer, or infection, trigger them. Americans spend $50 billion annually to treat their back pain. This proves that the concern is getting serious.
Inevitably, your spine may get overworked over time so you will feel changes and some pain in your back. You will also need to be more mindful of the way you sit or how you get up from either lying or sitting down.
At some point, especially if you have a very stationary lifestyle, you will need to move more. You can do stretches to alleviate symptoms of lower back pain. There are simple movements you can even do at the comforts of your own home.
Whenever you do any exercise, especially for lower back exercises, at home or otherwise, always remember to do basic stretches. Don’t skip warming up your muscles. This can help your blood flow more freely and prepare your entire body to move.
It will also help you find and feel which areas may be too painful when you move even for a bit. Do not force the exercise when it becomes too strenuous for any part of your body.
Try these lower back exercises and see which ones work for you:
Twisting postures help tone the belly, massage the internal organs, and relieve lower back pain – an illness not only common in seniors. Thus, including one in your exercises, such as the seated spinal twist or the Ardha Matsyendrasana, is a good idea. This is a kind of restorative yoga and it has beneficial effects on the digestion and spine.
This asana trains you to release energy stored within your body. When you twist, you awaken the fire, called the kundalini. Getting to that mindset allows you to make the most of the movement and experience the relief it brings on sciatica, backaches, and menstrual discomfort.
How to do this exercise?
Doing a seated spinal twist doesn’t need any equipment, though a yoga mat will contribute to your execution. So, sit on the floor. Make sure that your legs are lying straight in front of you. Put your hands behind your fingers and place your left foot on the other side, outside your right knee. Move your right up and inhale as you do so. Pull it down as you exhale.
Not everyone has experienced yoga, but if you are one of the wise ones who do, you’ve surely memorized the child’s pose like the back of your hand. This exercise is sometimes referred to as the balasana, which intends to relax both the body and mind.
What are the benefits of this lower back exercise? First, it stretches your thighs, hips, ankles, and spine. Second, it relaxes your mind which induces fatigue and anxiety as you concentrate on performing deep breathing exercises. Then, it increases your blood circulation. It will also have an impact on your stomach as it promotes light compression for active digestion.
How to do this exercise?
Start by resting on your knees. Your buttocks should touch your heels. Kneel on your yoga mat then start bowing forward while extending your arms straight in front. Your palms should face flat on your mat as you do until you relax your forehead and neck. You can close your eyes and allow your jaw to untighten. Repeat the process!
The knee-to-chest stretch usually targets the hip and low back muscles, specifically the lumbar spine. Its purpose is to ease the pressure on your spinal nerves, and that happens through the creation of space for your nerves when they leave your spine.
Lower back muscles can be tight, and so when you are having difficulty moving them, that’s when you should go out of your way to shrug them off. Good thing, the knee-to-chest stretch doesn’t require much, you actually do it while lying down on the floor. There are people who might not find this a simple deal, and that’s okay. For as long as the calf, neck and hip are given the attention they need, you’re good!
How to do this exercise?
If you’re a beginner, you may opt to do it with a single leg. When you are used to the movement, and you don’t feel any pain, you can advance and lift both of your legs. So, begin lying on your back with your knees bent and your feet flat on the mat.
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The cat-cow stretch targets many muscles in your body, including your lower back muscles. Your abdominal muscles and hip flexors get activated, too, when you do this pose. This exercise can improve blood flow from your vertebrae down to your spine.
The name of the exercise is derived from how cats look like when they stretch. Veterinarians suggest that after long periods of inactivity, cats stretch and do this pose before moving again.
This is interestingly a good thing for people to copy and learn from. When you’re sitting for too long or sleeping for a while, your body is so relaxed that your blood pressure drops. The cat-cow pose helps do the opposite with synchronized breathing.
How to do this exercise?
It’s important to do proper breathing when doing the cat-cow pose. From a crouching table position, square both your hands and knees squared on the floor. Inhale from the cow position. Then, start with a neutral spine, move to a cow pose, and then slowly lift your sit bones upward. Let your belly sink when you press your chest forward.
Elevate your head as you relax your shoulders away from your ears. Keep your eyes straight ahead then exhale going into a cat pose. Round your spine outward and tuck your tailbone in. This will draw your pubic bone forward. Slowly release your head toward the floor but don’t tuck your chin to your chest.
This should make you feel calm and relaxed so if it doesn’t, check your form and listen to your body where it hurts. Lower body exercises such as the cat-cow stretch can improve your focus, mental stability, and body coordination.
Exercises that activate the rectus abdominis and glutes help relieve lower back pain. These are the muscle groups and areas that support and strengthen your back, help you bend, twist, or lean on your side.
To develop good balance and improve your posture, you will need to put more focus on your body movements and, especially, engage your abdominals. This should help you stabilize your lower back and experience ease and better mobility.
How to do this exercise?
It’s good to check yourself in the mirror when you do this exercise. Your starting position should be on all fours on a yoga mat. You can put a rolled towel to cushion your knees for added convenience. Your knees should be under your hips and your hands aligned under your shoulders.
From a neutral spine position, engage your abdominal muscles and draw your shoulder blades together. Then, raise your opposite arm and leg (e.g. left arm and right leg). Make sure to maintain that your shoulders and hips are parallel to the floor then lengthen the back of your neck. Tuck your chin to your chest so you are gazing down at the floor. Hold for a few seconds before going back to your starting position raising the other sides of your opposite arms and legs.
Sometimes, you may feel that your hamstrings and hip extensors feel pain and you have limited range of motion with your legs and back. When this happens, you typically need to relieve sciatic pain caused by piriformis syndrome.
The sciatic nerve, the body’s largest nerve, can be found in the lower spine. This nerve goes from the buttocks to the back of your thigh up to your heel and toes. Any symptoms of pain anywhere in the path of this nerve may cause lower back problems.
Try this exercise if you feel any pain that seems to originate from your lumbar region to avoid further inflammation in your sciatic nerve.
How to do this exercise?
Start from a lying position with your legs straight. Lift the leg where you feel some pain and bend your knee. Reach across your body with your opposite hand so you can gently pull your knee up to your chest and toward your shoulder.
Try holding this stretch for a few seconds before repeating the same with the other leg.
From the starting position, another variation is resting your right leg’s ankle over your left leg’s knee. Hold the stretch after pulling your left thigh towards your chest, then repeat for each side.
The Sphinx stretch mimics the cobra pose of the Great Sphinx of Giza where you lay on your stomach and prop your chest up with your forearms. It’s one of the best lower back exercises also popular in yoga that strengthens your shoulder and lower back muscles.
With this gentle backbend, it should aid in opening up your chest, lungs, and lower back. The Sphinx pose can tone your glutes which is good to assist in supporting your hips, pelvis, and spine. It can relieve back pain, specifically, because this exercise helps open up tight areas around your spine and strengthen time simultaneously.
How to do this exercise?
Lie on your stomach and put your elbows under your shoulders. Keep your legs firmly pressed to the yoga mat while engaging your kneecaps and quadriceps. Inhale and then slowly pull yourself up firmly pressing the palms of your hands to the floor. When doing this exercise, avoid putting the pressure on your wrists but make sure your forearms do the work.
Reach forward through your heart by creating a space between your neck and shoulders but your gaze neutral and slightly upward. You should be calm, comfortable and relaxed in this position. Do consistent deep breathing so your breath goes to where you feel tight in different parts of your body.
Support your weight with your forearms and don’t focus too much on increasing how deep your backbend is. Move back to a child’s pose afterwards.
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Wall sits are another effective exercise to relieve lower back pain. These are often recommended for back rehabilitation by physical therapists to improve your posture and balance. You can activate your inner thighs’ abductor muscles and hamstrings when doing these lower body exercises.
Doing wall sit exercises even for 5 minutes a day can generally improve your overall stamina, endurance, and physical performance. Incorporating this in your workout routine can add strength to your lower body and abdomen, specifically.
How to do this exercise?
Keep your feet and shoulder a width apart. Then, with your torso, lean your back against the wall. With your back still pressed on the wall, your thighs should be parallel with the ground as you gently slide down.
Bend your knees to a right angle and should be above your ankles. Alignment is key in maintaining good posture and reducing back pain. So, your head, shoulders, and upper back pressed against the wall helps strengthen your spine. Hold this position then start again.
If you’ve been experiencing back pain, this exercise might help you. This is how you gently stretch your back muscles without imposing too much pressure in your body. Pelvic tilt is also effective in strengthening your buttock and abdominal muscles.
The anterior pelvic tilt allows you to rotate your pelvis forward, as you do this movement, you curve your spine. This is the best if your lifestyle involves too much sitting in front of the computer, or for work, that you no longer exercise.
How to do this exercise?
To perform a pelvic tilt exercise, slowly lie on your back to the floor with your knees bent. Make sure that your abdominal muscles tighten when you bend your pelvis up. Do this movement for ten seconds and then repeat from 12 to 15 times per set.
The supine twist is calming and meditating. Also known as the Jathara Parivartanasa, or Supine Twisting Posture, this pose is the usual end-of-class movement for its the perfect transition from one exercise to the other. This mindfulness practice is appropriate for beginners who are still to venture on more complex lower back workout routines!
This twist is usually included in the cool down portion of a yoga session. It is the best way to take advantage of the warmed muscles that are involved in the deep twists because they are responsible for counteracting the effects of prolonged sitting. At the end, this movement targets the obliques, chest and glutes.
How to do this exercise?
The supine twist is simple to do. Lie your back flat on the floor. Slowly bend your knees and place the soles of your feet on the floor and let your knees point up until they face the ceiling. Lift your hips up and drive them to your right. This is the crucial movement of the routine so you should set your hips that it stacks on top of the other when twisting.
Pigeon pose
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Glute bridge
Seated lower back rotational stretch
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Shoulder blade squeeze
People with back pain should be careful with the physical activities they perform, including lower back exercises as wrongly executing them can do more harm than good. The goal is to not exert too much strain on the back ligaments, joints and muscles. Hence, it’s great to be mindful of the routines that can put your back at risk. Here are some of them:
If you have a back problem, you’ll need further evaluation before doing supermans for they could worsen your condition. This exercise requires you to lie down on the floor, and lift your legs and arms off the ground, holding that position for a little while. Most people complain about the discomfort they experience with this movement. Studies show that this kind of exercise puts stress on the joints.
Leg lifts are the usual exercises present in core strengthening, but you should limit doing them if you’re suffering from lower back pains. It’s been three decades when studies point out the pain straight legged sit-ups cause the back. Since your hip flexors activate as you raise your legs over 90 degrees, you put pressure on your back.
Sit-ups are recommended in core exercises because they are good for the abdomen. However, they’ll enforce too much pressure on the spine which increases the possibility of disc herniation problems. The compression also triggers injuries. As the lumbar spine bends, it has the tendency to wear out which may result in herniation or disc bulging.
Walking and biking are some of the best exercises that can strengthen your lower back. If you can go to a pool or the beach, swimming is also good to reduce lower back pain. Many chiropractors recommend aerobic exercises to keep your blood flowing and support your body weight, consequently, avoiding stress in your back.
If you’re starting to feel that your back hurts, avoid lifting heavy objects. Slouching is another culprit typically weakening your back muscles. Always make it a habit to do stretches every couple of minutes or no more than 1-2 hours. If you are without even the slightest movement during prolonged inactivity, it can lead to serious medical problems.
Check your sleeping positions at night that could be causing harm in your posture, too. Sometimes, it may help to sleep on your side, for example, and place a pillow between your knees to help. Keep in mind that it’s all about alignment of your spine that helps prevent inflammation in your back.
Cognitive Health and Wellness Institute wants you to have quality of life with length of life. A few simple changes in your lifestyle habits may just be what you need to achieve that!
9NOV
Charity Sembrero Top Ten Lists 0 Comments
Physical activities are often promoted for healthier well-being, most especially for young people. However, studies claim that regular exercises for seniors are equally beneficial to their heart functions and the entire system.
Older adults whose age is not more than 65 years old should not be afraid to exercise for physical activities could help them prevent chronic illnesses. Moving constantly may also protect them from diabetes, arthritis, high blood pressure, joint issues, and heart disease.
Generally, exercises for seniors improve mental and physical health. A journal in the National Library of Medicine implies how exercises for seniors produce boost both balance and gait. It also notes how arthritis patients who had the condition for a long time enhanced their mobility through exercises. Thus, seniors should not be afraid to engage in physical activities.
When older adults engage in light to moderate workouts and strength training weekly, they prevent health problems and maintain independence. Four crucial areas have to be the focus of exercises for seniors. The National Institutes of Health (NIH) suggests the following priority:
Balance prevents falls, which, unfortunately, happens to lots of older adults. When not given enough attention, this could have serious consequences in the future. To focus on this aspect, lower-body strength exercises are the best for seniors.
Endurance, or sometimes called aerobic, increases the breathing and heart rate. Achieving this at least 150 minutes a week is ideal for the body. This doesn’t only improve fitness but also helps older adults stay productive at home. Exercises that promote endurance also improve the lungs, heart, and overall, circulatory system.
Flexibility often becomes difficult for people as they age, more so with older adults. When this is integrated into exercises for seniors, they get to practice moving freely so that reaching down things or looking over their shoulders won’t be a struggle in the long run. Inner thigh, back, and ankle stretches are the typical flexibility exercises for seniors.
Strength training shouldn’t be exclusive to young adults and bodybuilders, but for seniors too! Exercises with this particular aim build stronger muscles that are the backbone to completing errands and chores independently. Among the exercises for strength are arm curls, weight lifting, wall push-ups, and bodyweight routines.
Older adults over 65 should stay active daily. Whatever activity they can do without straining is purposeful, it could also be light. They can observe 150 minutes of moderate exercise or 75 minutes of vigorous workouts at least twice a week.
Exercising sees no age. It becomes increasingly necessary as a person gets older. A regular physical routine is of course no magic to restore youth, but it is one of the most powerful efforts that could help one feel younger and healthier.
Walking is probably one of the most underrated exercises of all. If people only knew that exercising starts from moving one foot in front of the other, they’d not skip a day.
Older adults live longer and independently when they walk regularly. This low-impact activity goes a long way. It strengthens the muscles and bones, keeps off the weight, and lowers the risk of colon cancer, stroke, heart disease, and diabetes.
Resistance band workouts are the best strength training. These enhance the muscles, and endurance of the body with the use of elastic bands.
With this routine, seniors need various sizes of rubber bands. They come in different colors showing how heavy they are. The effect of these bands is close to hand weights. Generally, they are easy to carry. You can use them at home or in the park. There’s no gym membership required!
In resistance band training, the muscles work against tension. Incorporating this on senior adults’ daily workout regimen boost their balance, strength, flexibility, coordination, and overall range of motion.
Older adults can still regain flexibility even after the age of 60. This doesn’t mean doing splits though, but the freedom to move without feeling any pain. As you age, you’d notice some tasks become difficult to do, one perfect example is bending down, or even reaching above. There will be changes in your joints, as they don’t feel the same.
The American Association of Orthopedic Surgeons supports that the connective tissues and ligaments in the bones lose their elasticity and reduce their mobility as you age, and this greatly affects flexibility. With this said, stretching exercises for seniors contribute to preventing injury, improving posture, and maintaining mobility.
Stretching doesn’t need to be taxing. Seniors can focus on their major muscle groups and work them out for around ten minutes, at least twice or thrice a week. Stretch the neck, shoulder, upper arm, chest, ankle, hamstring, hip, quadriceps, and lower back!
Chair yoga exercises are sustainable, thus, seniors should consider them in their routine. They are the best choice for elderlies who are not a fan of high-impact movements like plyometrics, weight lifting, and running. Chair yoga is gentle on the joints, and it leads to other types of exercise that you can try in the future.
Another best feature of chair yoga is that it’s friendly for any fitness level. It is advisable for active seniors who don’t have a problem exercising, and for older adults who are still recovering from a recent injury.
Do you need a chair to perform this yoga? While it’s true that this exercise is low-risk and low-impact, using the right equipment is essential to avoid injuries.
Pilates is an effective full-body, yet low-impact workout that aligns the structure of the body. This practice doesn’t choose ability, age, or condition. It is flexible enough to meet where you are in terms of strength and skill. So, it is an exercise for everyone.
Studies support the effects of Pilates in the body including bone density, balance and stability. Since the priority of this exercise is on controlled breathing, and quality of movement, this workout is safe for older adults who want to stay active and moving.
Taking private classes with a trained Pilates teacher is advisable to fully benefit from this exercise. The best kinds for seniors are the Mat Pilates and the Reformer or Apparatus. The earlier is more accessible and affordable than the latter.
Exercises for seniors don’t have to be complicated. They can perform them at home without any equipment or machine – just their body weight. These routines are useful as they improve mobility and strength.
Mayo Clinic supports the use of body weight in resistance exercises. It’s strength training that can be as equally effective as free weights and machines. Examples of bodyweight exercises are lunges, squats, pushups, situps, step-ups, and planks.
American Chiropractic Association or ACA revealed that back pain is the second common problem among seniors who visit their office. Arthritis, weight, stress, and bad posture trigger this condition.
With this in mind, it is just right for seniors to undergo exercises that take care of their precious backs. They can perform simple upper back stretching, but for older adults with a back issue, it is highly recommended to seek the advice of a doctor or physical therapist before giving it a go.
Seniors might find dance classes enjoyable as they could give them independence. This may also serve as social support so that they wouldn’t feel isolated and alone in their home. Dancing is the best activity for elderly adults who don’t have an overly active lifestyle before committing to an exercise routine.
Mobility and balance issues are the usual problems of seniors. They increase the chances of injury and instability. Salsa dancing, for example, may seem to be intense at first, but it could be the answer to mobility problems. Reports say that 92% of seniors who enrolled in an 8-day dance program improve their balance and mobility.
Water aerobics are effective in building lean muscle mass and increasing strength or healing from injury. These exercises relieve their joint pain and arthritis as they increase the density of their bones.
Water aerobics are aqua jogging, flutter kicking, leg lifts, standing water push-ups and arm curls. Exercising in the water can be challenging for there’s resistance, and that’s when strength training comes in without the use of heavyweights.
Stair climbing can be an effective exercise for seniors too. Sports published a study in 2009 indicating that climbing stairs consume at least 8 to 10 times the energy that’s needed in the resting state. Hence, suggesting that it becomes a health initiative all over the world.
This exercise burns more calories than walking and running according to claims. It does because this activity involves abdominal muscles, and activates organs. Doing this movement regularly also minimizes the risk of ankle, leg and knee injuries. You can achieve these benefits without the need for equipment or machines.
These physical exercises for seniors have shown tremendous health benefits. It’s crucial for adults to regularly move and include physical activities in their daily lives. As aging may naturally cause a decline in their body systems and functions, incorporating exercises can improve their quality of life, both mentally and physically.
Exercising may not be a solid option for all older adults out there, but at the end of the day, the idea is simple – it is to move more and sit less. It’s better to have a less impactful, yet consistent physical activity than none. Sitting less does the trick. Going from moderate to vigorous exercises for seniors may be an effective phasing.
Because exercises for seniors help avoid age-related illnesses and improve their immune system, more years can be added for them to enjoy good health. What would have been just a few years left for them due to being sickly and weak becomes longer, healthier, stronger, and more satisfying life in their golden years? Physical exercises may just be the key to living longer that your elederly family members need!
Active individuals, including seniors, have stronger mental, physical, and even social health. It’s good for grandmothers, for instance, to maintain strong social connections with a small group of close friends. Also, good relationships with family and a happy home encourage them to enjoy life. All these essentially come hand in hand. For example, cooking in the kitchen makes them feel useful. Playing with their grandchildren forces them to move and, therefore, helps avoid for them to feel alone.
Don’t expect them to be like athletes (but, hey, there are a few centenarians who can be as strong as a horse, as they say) when they exercise. The goal is to get moving. Get fit. Seniors can go from a sedentary lifestyle to a more active one, one step at a time. It’s never too late, really, no matter how inactive they have been for years.
Adding even one moderate exercise for a day can make a huge difference. It may even be the very reason that extends and adds quality to their life. So, for the young ones out there, provide a strong support system to the seniors as much as you can! You can do these exercises with them as your bonding time, too. Live longer, happier, and healthier now!
For the younger ones who want to get started with a fit and active lifestyle now, Cognitive and Health Wellness Institute also has a list of lower body exercises and upper body exercises you can try at home.
6NOV
Charity Sembrero Top Ten Lists 0 Comments
National Geographic revealed that in 2011, the world has an average consumption of 2,870 calories per day – 45% of it is from grain, 11% produce, 8% eggs, 9% meat, 20% fats and 5% others. While diets may vary depending on where you are in the world, one thing is for sure – there are foods to avoid for they are not created equal.
Eating is a vital part of our lifestyle. Since it’s natural, taking it for granted is easy. In fact, unhealthy eating habits contribute to 678,000 deaths every year in the United States alone. Obesity and nutrition-related diseases including cancer, heart disease and diabetes are the usual consequence of a typical American diet that is high in sodium, saturated fat, sugars, and overall – calories.
People would’ve practiced a healthy diet if it’s that simple. But, the reality is that the usual list of foods to avoid is made of the tastiest, cheapest, and filling selection in the pantry. They are tempting and hard to resist. So, we understand where you’re coming from. With that said, it is crucial to make a conscious choice when it comes to your calories in.
Poor nutrition is still one of the causes of health and economic problems in the world. Thus, how do you ensure that your plate is filled with quality nutrients that would benefit your overall being? Here’s a list of unhealthy foods to avoid, or to include in your menu sparingly.
How many times have French fries been tagged as an unhealthy food? This isn’t surprising news. But the big question is – how bad are they that they always make it to the list of foods to avoid? Potatoes are vegetables, right? So what makes them an unhealthy choice in your diet?
A study associated the regular consumption of fried potato to elevated mortality. The authors of the research pointed this result to its high amount of sodium and fat. Regularly eating this food also increases the risk of obesity, diabetes, and high blood pressure.
Other kinds of potato preparations don’t seem to manifest the same risk, so, it would really boil down to the way you cook this vegetable. It isn’t really harmful raw, until it’s soaked in oil and sodium.
With this knowledge, should you say goodbye to French Friess for good? The findings about its correlation to death are noted for those people who eat the said food more than twice a week. This means that munching on this snack in the right portion, and maybe rarely, should not hurt.
Nothing can be more satisfying than nibbling on a pack of chips while binge-watching your favorite series, or hanging out with your friends with a bottle of soda. But, despite this junk food’s popularity, there’s a reason why you’ve been told time and again to only eat it occasionally. Though it’s easy to empty a bag of it in just a single sitting.
Since chips are highly processed (to suit your taste buds), consuming it daily may trigger you to take in salt that results in more cravings. This is one of the reasons why people who love junk foods, and eat them regularly, tend to gain weight.
You can check the nutrition breakdown of your favorite potato chips to see for yourself. You’ll discover the high amount of calories, sodium, and fats without the nutritional value that your body needs.
On top of this, the American Cancer Society highlighted that the acrylamide potato chips contain is a compound that’s related to cancer during a study in mice. Who would want to expose themselves to these risks by constantly eating this junk food?
Did you know that doughnuts can have as much as 15-30 grams of sugar in them? That’s equivalent to a cup or 1 ½ cup of sugar! That’s a lot for a food that has very little nutritional value! If you’re eating that much, your body will need to pump more insulin out than usual just to compensate for that!
This is an unhealthy spike because you’ll be hungry again very soon and will crave for more carbohydrates and sweets. And, this can signal your body to overeat, or worse, for you to pick unhealthy choices of food! Your cue? That one whole piece of doughnut, if you really can’t stop yourself, should be your only source of sugar in your diet. That’s how serious it gets!
As in any other food that went through food processing a lot, you can expect white bread to be unhealthy. The refined flour is so highly processed that so many additives are already in it just to make it white. White bread is one of the foods to avoid because its high glycemic index can spike your blood sugar. Sometimes, you can even experience constipation and bloating from eating it too much.
Bread comes from flour which comes from grains. Imagine the processing that the grains went through and you’ll realize how much fiber is removed. You also lose vitamins, iron, and protein from refining the grains, only to be left with starch. Refined carbohydrates found in white bread cause too much sugar in your bloodstream. Often, these sugars get stored as fat unless your body uses them immediately to move and for other body functions.
Why should you avoid eating bacon? People love bacon for its crunchiness! It adds texture and flavor to your food, right? However, after a bacon undergoes the curing process, some of its nutrients are lost. Additives such as nitrates, sugar, and salts, are introduced while preserving the pork which, when taken in large amounts, can be bad for your health.
Because of its high cholesterol and saturated fat – a lot of it, in fact – your risks for heart diseases elevate. There are also harmful compounds such as polycyclic aromatic hydrocarbons produced when meats are cooked at high temperature. Again, that increases risk for development of tumors in colon, liver, etc. that could lead to cancer.
Sausages are high in salt and fat content. These two combinations alone can be deadly due to risks of several illnesses such as high blood pressure, type 2 diabetes, and cancers. The juicier the sausage, the more fat content it has. But that’s what makes sausages delicious, right?
The bad news is that the very thing that makes sausages delicious can increase the likelihood of your early death. Yes, the fat content is the major culprit. Also, these are red meat high in nitrates and nitrates, like other processed meats, which are known to be carcinogenic.
One of the worst places to eat is anywhere you’ll be tempted to eat pizza. Just a slice of pizza is over your recommended daily fat intake. So, this is definitely one of the foods to avoid, especially if you’re on a diet. Believe your doctors when they say overeating pizza can increase risks of cardiovascular diseases and obesity.
It is an extra-high calorie food with too much sodium or salt, too. Do you like more toppings in your pizza? Sadly, they add calories and could severely impact your nutrition. Pizza typically contains a lot of saturated fat, thereby, can increase the bad cholesterol levels in your body. The high amount of salt in pizza, on the other hand, can elevate risks of high blood pressure.
When you were a little kid, your parents likely gave you sweet treats to show their affection. But, the truth is, they would have demonstrated better care for you if you didn’t get the appetite for them! Those gummy candies and jellies aren’t only high in sugar, they are also bad for your teeth!
The sugars break down as they interact with bacteria in your mouth which creates acid, consequently, weakening your teeth. If you’ve been eating candies and jellies from a young age, you might even need to visit your dentist! There may have been cracks or chips in your teeth, or worse, cavities! If you do eat them occasionally, make it a habit to brush your teeth right away. And, go easy on the bag of sweets! Don’t eat them all in one go!
If you’ve been reading Cognitive Health and Wellness Institute articles for a while, you would have noticed one thing. There’s an emphasis on educating people about sugary foods. Eating too much sugar and carbohydrates can be toxic to your body systems.
Remember that your body can normally take care of itself in protecting you from toxins. However, when your body shows difficulty managing these toxins, inflammation can happen. Cereals aren’t bad. This breakfast meal is one of the easiest and most convenient foods you can have. Plus, they’re rich in fiber which is good for the gut.
Unfortunately, many cereal makers are adding sugars to hopefully attract more consumers who aren’t keen on the bland taste of non-sugary cereals. Imagine having a high-sugar breakfast to start your day; that’s a sure way to shoot your blood sugar high! Your insulin levels will increase and then your body will crave eating again when your blood sugar goes down. That can be dangerous!
Processed meats like ham, frankfurts, bacon, and salami are considered carcinogens according to the World Health Organization (WHO). Certain chemicals in processed meats cause foods to be carcinogenic, such as N-nitroso chemicals that may damage the lining of your gut.
These red meats are also notoriously preserved with nitrites and nitrate which may produce the same chemicals. If you don’t take them in moderation, these chemicals may cause bowel cancer. These are the kinds of foods to avoid if you don’t want to suffer consequences in your health as you grow older.
Once you’ve developed poor eating habits, you are most likely consuming food with low fiber and high in sodium, fat, and sugar. Doing this for a long time might impair your daily health, and even your general wellbeing.
There’s a link to stress and unhealthy eating patterns. Among the common health issues that are also associated with poor nutrition are already mentioned in each of the foods to avoid above. These are weight gain, obesity, high blood pressure, type-2 diabetes, high cholesterol, osteoporosis, certain types of cancer, and tooth decay.
Drastically changing your diet may sound difficult at first, but it’s possible with determination and support. Sure, it’s indulging to go treat yourself with your comfort food, but if it’s too much, that’s when you draw the line. Don’t get this wrong. It doesn’t have to be a carrot or celery stick all the time, balance is the key, and making some tweaks to your meals should be a good way to start.
There are alternatives to your foods to avoid, and in changing your eating habits, going whole is the idea. For example, if french fries is your favorite, substitute them with baked sweet potato fries instead. These sweet potatoes are healthy, and they are dense with antioxidants, minerals, and vitamins. The taste isn’t very far either. You’ll surely find a new favorite!
If you love mayonnaise because of its texture, flavor, and taste, you’ll find greek yogurt appealing! This healthy alternative is good for your gut, and it could be as flexible as your mayo. You can add a little salt, herb, and garlic for it to become a dip or dressing.
Completely cutting junk and other kinds of unhealthy foods may not be sustainable or realistic as you could end up binge-eating, but the point is to control your intake. Enjoying it as a part of a treat meal, or occasion should not hurt your health. If substituting doesn’t work for you, and you still end up triggered by any from this list of foods to avoid, talking to a healthcare professional might help you change your eating habits.
You see, the world is full of healthy food choices, that is, if you know where to look. Whole foods are good for you while refined carbohydrates, ready-to-eat foods, and those with added sugars and sweeteners aren’t. Clean eating can be part of your lifestyle. It really is just a matter of choice.
We get it. It can be hard sometimes. Maintaining a balanced diet and knowing what foods to avoid can be tough when there are so many comfort foods available. There’s an Ayurvedic proverb that says, “When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.”
Eat in moderation. Small servings are okay. It’s not about counting calories. Choose food from its natural state with less to no preservatives. The simple things. These truly are the key to good health and happiness. You can get started with a healthier lifestyle through these healthy recipes here in Cognitive Health and Wellness Institute. Invest in your body for a stronger and healthier you!
References:
https://www.eatthis.com/unhealthiest-foods-on-the-planet/
https://www.foodmatters.com/article/5-of-the-unhealthiest-foods-in-the-world
https://www.cooksmarts.com/articles/15-healthy-alternatives-to-junk-food/
https://www.realbuzz.com/articles-interests/nutrition/article/the-top-10-worst-foods-to-eat/
31OCT
Charity Sembrero Top Ten Lists 0 Comments
What foods can you eat when you’re on a detox diet?
Detoxification diets have become even more famous than ever. And they are still a buzzword for people who want to live healthily and shred some unwanted fats.
These diets are done in various ways. Some use whole foods to eliminate the toxins from their bodies, while others believe that unique products would help them.
The truth is, the body can flush toxins, and that shouldn’t require any expensive supplements or any magical diets. And you have the power to strengthen your natural detox process and system.
In this article, Cognitive Health and Wellness Institute lists down top ten foods for body detox with healthy benefits for happy and quality living.
Detox diets are yet to be proven effective. Some evidence shows that they indeed work in flushing toxins off your body is still undergoing studies; however, their sound effects on your being are understandable because they instill healthy eating habits in you.
We can attribute the effectiveness of a detox diet to the part where you have to eliminate highly processed foods from your diet for they have unhealthy fats and unnecessary sugar. Simply avoiding these from your plate would make you feel better, but it’s sometimes not that easy.
Hence, if you’ve decided to take this process to reinforce eating healthily, getting a signal from your doctor is essential in your journey. You should also be aware of the side effects, as this could significantly change your body. For instance, this kind of diet may need you to limit your protein or ask you to fast. Vitamin and mineral deficiencies are also a possibility.
That said, the principle of detox is removing solid foods or certain good groups from your diet that aren’t beneficial to the health of your body. It is giving your digestive system a break so that it can heal from past abuses and be more ready to absorb nutrients in the future.
Does a one-day detox diet exist? If you are afraid to commit to a long-term plan, your body can cleanse in a day. This short process will not only allow you to start heading towards a healthier eating track, but it will also jump you off to wiser food choices.
Your body will thank you for the chance to rest when detox happens. It’s going to be a significant break from blood-sugar spiking and difficult-to-digest processed foods.
Here are some basic reminders when in a one-day detox:
Like any diet, there are no one-day miracles that can combat your cravings for food. It takes discipline to flush toxins out of your body. But, you can jump-start cleansing your body from day one alone.
Eliminating unhealthy food helps your body focus on nutritious and healthy ones instead. The one-day detox diet might be the push you need to go all out! That way, you can continue your healthier choices for more extended periods and on a more regular basis!
A detox diet doesn’t have to be expensive. There are natural ways to do it without the fads and gimmicks. Yes, you don’t have to get confused with the sea of advertised products to do wonders with your detoxification efforts. All you have to do is look at your refrigerator.
What are the foods that would naturally aid your detoxification?
There is a reason why people infuse lemon in their water, and it is related to detoxification. This citrus fruit contains high amounts of fiber and Vitamin C, which strengthen the immune system. Drink them and flush out toxins that will cleanse your liver, too.
The easiest way to consume lemon is to be in a water detox. Just be careful with the citric acid, for it may cause tooth decay. It would help best to drink in a glass or to use a straw. You can make this more creative by mixing your lemons with blueberries, ginger and fresh cucumber.
As a go-to fruit, lemon is also rich in antioxidants that fight off free radicals that may harm your body. This fruit also features an alkaline effect that restores the body’s pH balance, in turn improving your immune system. So, slice a lemon and incorporate it in your water from now on!
Yes, avocados may have fats, but they are the good kind. They are the most flexible fruit that you can include in your detox diet. This fruit is rich in insoluble and soluble fiber, which is the best for your digestive system. This will ideally cleanse your colon too to carry the toxins away from your body.
This avocado is also a superfood! With the number of antioxidants this fruit has, your body will expel all the dangerous toxins in your body. On top of that, you’ll also get other benefits as avocados are filled with nutrients and almost 20 various types of vitamins and minerals that would keep you from many diseases.
Going nuts is reasonable in detox! Take a look at almonds, for example! They have a high amount of fiber, calcium, and healthy fats in them, which would stabilize your blood sugar and flush away the impurities in your bowel.
The best thing about nuts is that they are easy to add to your detox diet. You sprinkle them in your food or swap them in some of your meals. If you are into green smoothies, you can add them with your refreshments too! For as long as you don’t abuse this food group, you’ll reap its benefits for your cleansing process!
Seeds, just like nuts, are also high in fat-soluble fiber that are responsible for getting rid of toxins from your system. So, if you’ve heard of people detoxifying with Chia Seeds drink, they should make sense now. The same is also true with Hemp, which is another superfood that can detoxify your body.
The fiber in these seeds is the answer if you’ve been experiencing slow digestion or constipation. Regularly adding this to your diet is an excellent way to take care of your colon, and it’s going to help reduce inflammation as well.
This food group has always been the best for the gut. It absorbs water and plumps up, which flushes the toxins in your gut. If you’ve been having a hard time doing your business in the toilet, create a detox diet plan that is seed-friendly.
Garlic’s “superpower” is the allicin, a compound in garlic, which helps fight against toxins. Also, it is beneficial in producing white blood cells in your body. Therefore, garlic’s triple benefits (antiviral, antibacterial, and antibiotic) make it a powerful detox food.
Some studies show a correlation between garlic intake and lower signs of toxicity, particularly causing blood pressure and headaches. It can also have health benefits, especially for women, on estrogen deficiency and bone health.
Garlic is high in antioxidants which primarily support mechanisms in your body to protect against oxidative damage. (Free radicals form when there’s oxidative damage; hence, cell damage may progress. Consequently, this could advance the ageing process.) Additionally, garlic’s antioxidant properties may prevent the risks of Alzheimer’s disease.
Curcumin, an active ingredient in turmeric, aids in reducing the risk of cancer and inflammatory bowel diseases. Don’t like turmeric’s taste on its own? Make a turmeric juice mixed with orange and carrot to make it more delicious.
This is a good detox food because curcumin aids in repairing damage in cells. Its properties can decrease the production of amyloid deposits or plaques. Curcumin is an effective and potent anti-inflammatory known to show no significant side effects.
Blueberries are great for detox as they act as antibiotics to prevent infections. One such example is inhibiting the build-up of bacteria in the urinary tract. These fruits are one of the most potent anti-inflammatory foods with natural healing effects to avoid tissue damage.
Sometimes, your body may feel adverse effects from chronic inflammation that you can eat blueberries to alleviate pain and other symptoms. They also block toxins from passing through the barrier between your blood and brain.
Blueberries are low in calories but highly nutritious. They have antiviral properties plus are rich in fiber, vitamins C and K, and manganese. These fruits are also 85% water, so you have a good source of hydration while enjoying nutritional benefits.
Beets are considered detox foods for their ability to aid in cleansing your liver. These root vegetables have phytonutrients, also called betalains, which can lower the risk of liver damage and inflammation. They help lower blood pressure, thereby, reducing risk of cardiovascular diseases, too.
They are a good source of potassium, consequently, helping with muscle and nerve function. Beets are often recommended to enhance sports performance, particularly, for athletes. For instance, you can have beetroot juice after a morning run or as your go-to drink to increase your repetitions in every workout routine.
When you make beet juice, it is one of the healthiest drinks for you. You can even make a flavorful soup with beets as the key ingredient plus other vegetables. This is a good mixture for liver cleanse. Your liver needs to detoxify chemicals and toxins to avoid hormonal imbalance and boost your energy.
Additionally, beets can help improve your cognitive function. The large amounts of nitrate and antioxidants in beets contribute to good blood circulation to your brain in areas crucial to cognition.
Cilantro works as a detox agent due to its antimicrobial, antifungal, anti-inflammatory, and antiseptic properties. There is a process called chelation which is a common way to remove body toxins. Cilantro leaves, in particular, bind to heavy metals removed through excretion away from your body.
Heavy metal poisoning may show signs of poor memory, chronic fatigue, and digestive issues such as irritable bowel syndrome (IBS). Because cilantro has chelation benefits all on its own, it’s a great option to prevent autoimmune diseases and the like.
You can add fresh cilantro to almost any food, whether raw or cooked. For your detox diet, you can blend olive oil and lime juice with fresh cilantro. Voila! You can use this as dressing for your salads and vegetables.
You might disagree about the inclusion of green tea in your detox diet. Still, this spot belongs to this powerful antioxidant that would help your body produce detoxification properties that will flush away the toxins in your body. This drink doesn’t only function this way; it also boosts your immune system so that you don’t get sick quickly.
The natural polyphenols in your system actively support your regular detoxification. These compounds have an impact on your liver, which is the body’s detox organ, and they also have antioxidants that fight off free radicals.
To eliminate toxins from your body, you may need to make a more holistic approach. Thus, you will need to follow a specific diet and make lifestyle changes. It’s a well-planned process where you must do fasting, strictly stick to a diet plan, use supplements, etc.
In some cases, your doctor may also recommend colonic irrigation, the use of laxatives, and doing a sauna bath. You must limit your exposure to toxins in any environment during a whole body cleanse detox.
The thing is, your body has an efficient detox system on its own naturally. However, for some people who may have medical conditions, detox can be helpful. It is highly advisable to seek medical advice first so you can be guided accordingly.
For example, one of the most visible effects of detox is weight loss. Because you are restricting your calorie intake, this is generally expected. But, every person reacts to detox differently. The effects of detox should be favorable and specific to your body type and nutritional needs. That way, you can do the whole process safely.
One of the best ways in doing a whole body cleanse detox is drinking large amounts of water, juices or teas. However, for some, this could be dangerous if it leads to electrolyte imbalance.
Go simple. Every single step goes a long way. For instance, Stop vices first such as smoking and drinking. Tobacco and alcohol should be flushed away from your system. Then, you can stimulate your body by eating more vegetables and antioxidant-rich foods to aid in removing toxins.
You can’t have a full-body cleanse detox while keeping bad habits. Maintaining a healthy lifestyle is vital. Even simple changes at home, such as maintaining clean and well-ventilated rooms and to help reduce your exposure to toxins.
Are you ready to detox your body and have a healthy and sustainable way of living?
References:
https://www.ecowatch.com/15-best-foods-for-detoxing-your-body-1882157131.html
https://www.realbuzz.com/articles-interests/nutrition/article/top-10-detox-foods/
https://www.narayanahealth.org/blog/detox-foods-detoxification-is-an-essential-part-of-optimal-health/
https://www.patientfirst.com/blog/9-foods-to-naturally-detox
https://www.eatthis.com/best-foods-instant-detox/
https://foodrevolution.org/blog/detoxifying-foods/
