How Eating Clean Affects your Body

How Eating Clean Affects your Body

It’s a common mistake to think that you need to stick to a strict diet in order to keep fit. The thing is that, most diets you come across don’t provide your body with the essential nutrients you desperately need to stay active and healthy. Consequently, your body starts suffering from malnutrition and you just can’t live to the fullest due to constant mood swings and sleep problems. Moreover, such a lifestyle can even cause dangerous diseases like osteoarthritis, heart problems, etc.Clean eating is far from a diet we’re so used to. The essence of this concept is in consuming only fresh foods (like nuts, legumes, fruits and vegetables) that weren’t previously processed or refined. The food you eat should look as if it’s just been picked from the garden. The whole process the food undergoes before being served to your table should be kept to the minimum. Benefits of Eating Clean If you choose to eat clean, you’ll certainly get a totally new experience. Here’s a list of benefits you’ll receive: Lots of energy – as soon as you start having a “clean” lifestyle and eating energy-boosting foods , you’ll become powered-up like never before. This is achieved due to the lower glycemic index in wholesome foods that helps reduce the risk of sudden mood shifts and chronic tiredness. Moreover, clean eating helps you keep your blood sugar under control to prevent you from developing fatigue. Strong immune system – when you start nourishing your body with all the essential nutrients, i.e. your body receives all of the fundamental macro and microelements along with vitamins, you’ll notice that colds will become very...
Why You Should Be Foam Rolling

Why You Should Be Foam Rolling

We all want to look great. But what should we do if we just can’t afford to go to a gym? There’s a simple solution – it’s a foam roller, which is just a must-have tool at home. A foam roller’s a relatively inexpensive tool that is effective in many ways: from warming up to assisting you in building your six-pack abs much faster. Moreover, this self-myofascial release technique provides pressure to certain parts of your body that need it, which leads to greater flexibility of your tissues by releasing the tension in the muscles. Benefits of Foam Rolling for Your Body A foam roller looks like a thick round bar that serves as a great way to warm-up before doing any exercises and to restore the muscles after strenuous workouts. It’s like a self-massage. So, here are some obvious benefits of foam rolling we get in our body: Better and faster blood circulation – this is a really important factor if you want to have tons of energy and have more endurance since our blood transfers the oxygen throughout our body to make us feel good. Your heart and arteries also experience the benefits of using a foam roller since they can function optimally. Better range of motion – this technique of myofascial release (myofascia is a set of connective tissues that holds us up together by wrapping our muscles) helps increase the flexibility of our joints through eliminating muscular aches and wrong interconnections between the myofascia and muscles that arise out of limited mobility. Lower risk of injury – if you’re a fan of intense workouts, you’re more likely to...
The Best Foods to Help Ease Anxiety

The Best Foods to Help Ease Anxiety

Sometimes our busy lifestyle causes us to get stressed out and worried. This can be especially true for women who may be trying to balance a full-time job and family life. Many Americans have resorted to prescription medications to help them feel calm and to fall asleep at night. While these medications have helped many and are absolutely necessary in some cases, they often come with their own side-effects. For those hoping to manage their anxiety in a more natural way, the answer may lie in your diet. It is possible to help curb your anxiety by cutting out junk food and replacing it with nutrition-packed foods that help your brain and body function more optimally. Top Anxiety-Relieving Foods It’s simple – we are what we eat. Food can either make us feel worse, or make us feel better. Here’s a list of foods that can help you better manage your anxiety rather than exacerbate it: Oily fish – the benefits of fish oil are hard to overstate since it contains omega-3 fatty acids that have a host of benefits for the human brain and have been proven to help lower anxiety levels. These omegas can be received from fatty fish (mackerel, salmon, etc.) mainly, although it’s possible to replenish it with the help of chia and flax seeds as well as some nuts. Chamomile extract – chamomile extract has had a long history of its medical usage due to its ability to heal naturally. Recent research has ranked it among anxiety-easing foods as it has caused some improvement in people suffering from moderate anxiety levels. This effect is achieved due to the chamomile’s hydroxylates that have calming and relaxing properties. Eggs – depression or...
Why You Should Be Drinking More Water

Why You Should Be Drinking More Water

We often neglect water, which is actually one of the vital things your body needs to function optimally. It might be hard to believe if you haven’t done that before but drinking more water instead of other beverages can significantly improve our health and shape without any medications. Try accepting a 30-day water drinking challenge and refrain from soda to experience the outstanding benefits by yourself! Proper Water Balance Fluid balance plays a crucial role in our overall well-being since our bodies are composed of about 90% liquid. Thus, just a small shift in the right balance can lead to health deterioration, while dehydration can even slow down our mental processes along with our endurance throughout the day. Weight Loss Exercising and diets might not be very effective unless you start drinking more water. Studies have found a correlation between the amount of water we consume and the weight we lose since our body gets rid of toxins. Moreover, a lack of fluid leads to a lower functionality of our kidneys, which in their turn pass a part of their function off on the liver. The latter is in charge of converting our fat into energy. In this case, the liver can’t cope and this fat is deposited on our waistlines. Better Muscles When we exercise in the gym, we lose lots of water through sweating. As a result, our muscles get tired much faster and we can’t finish the goal we’ve set. Therefore, drinking more water is essential if you’re seeking to look great and to be able to demonstrate endurance while working out. Better-Looking Skin When our...
Zinc for Women: Why You Need It and How Much

Zinc for Women: Why You Need It and How Much

Zinc deficiency is extremely common because there are few foods rich in it, and they aren’t a major part of a traditional diet. The best sources of this mineral are oysters and herring, though there is a bit of it present in poultry, eggs, yeast, and soybeans. If your diet doesn’t include much seafood, you definitely should consider taking a zinc supplement as this element is essential for women’s health. An adult woman requires 12-15 mg of this nutrient per day, and this number rises to 19 during the pregnancy and breastfeeding periods. The reasons why zinc is so important for girls’ health are: It alleviates the PMS – Menstruation can be a torturous experience for some women, and suffering from a zinc deficiency will make pain worse. This mineral has the ability to regulate production of the hormone progesterone. Thus, it helps alleviate the unpleasant symptoms of menstruation and reduces the risk of dysmenorrhea (menstrual cramps). It helps prevent birth defects – Consuming a healthy dose of zinc during your pregnancy months is a must because it affects various processes that can hinder the baby’s development. A deficiency in this particular mineral is associated with an increased risk of premature birth, low birth weight of the fetus, congenital abnormalities, and various delivery complications. You should consume 15 mg of zinc during every day of your pregnancy and 19 mg a day while breastfeeding. It boosts the mood – A study published in the European Journal of Clinical Nutrition indicates that there is a direct connection between zinc intake and depression rate among women. According to the results of...
Why Rest Days Are Important

Why Rest Days Are Important

Why Rest Days Are Important Physical activity is essential for our health and achieving the fitness goals we set. It’s impossible to get the body of your dream without exercising. However, few people understand that being too active can actually harm your chances of developing the lean muscled form of a fitness model. Rest days are just as important for your success as workouts. Here are some of the reasons why: Resting reduces the risk of injury – working out is always associated with some level of risk. Many common exercise injuries occur due to overworking, and rest is the most effective prevention measure in this case. Giving your body some time to relax and get used to the stress of working out is especially important when you start a new training program because at this point, you don’t know your limits yet. Note that you need to not only take a day or two of rest between workouts, but also take short breaks during your training. Too much exercise interferes with your sleep – do you feel invigorated after a workout? This is one of the benefits of exercising that make it so good for your health. Physical activity stimulates blood flow, which means that every cell of your body gets nutrients faster and functions better. The downside of this is that it can make you too ‘excited’ and interfere with your sleep schedule. Sleep is essential for aspiring fitness models, so you should always do your best to get 7-8 hours of quality rest a day. Rest lets your muscles grow –this is a vitally important fact...
Jogging: Techniques, Mistakes, and Beginner’s Tips

Jogging: Techniques, Mistakes, and Beginner’s Tips

Jogging is a great way to start a day, though you shouldn’t limit yourself to morning jogs only. Going for a run in the middle of the day or even in the evening is also beneficial to your health. However, like any kind of physical activity, this type of exercise carries some risk of injury. You can reduce it significantly by following our beginner’s tips and avoiding common jogging mistakes. Tips and Techniques for Beginner Joggers Start with a warm-up – never start running without doing some simple exercises first. This will allow you to get the blood flowing and make your muscles more flexible. There is no single best warm up technique, so you can do any kind of exercise you like most. Stretches will be a good choice, but you can also cycle or go through a simple cardio routine. Set a goal – you need to have a purpose when you set out on your jog, a definite goal you can achieve. This way, once you reach this predetermined point, you will feel a boost of satisfaction complemented with the pleasant buzz of exertion. Goal setting is necessary for motivation and generally improves your performance. It’s especially important for beginners who often get discouraged by the physical strain of the exercise. Note that you need to set a definite short-term goal for every jog, for example go a mile or run for 20 minutes nonstop. This will increase the efficiency of your exercise and help you achieve long-term goals, like losing weight or participating in a marathon. Wear the right gear – the clothes and shoes...
How Coffee Makes Your Workout More Efficient

How Coffee Makes Your Workout More Efficient

Do you start your day with a cup of hot coffee? Even if you don’t, drinking a cup of this energizing brew before going for a workout isn’t a bad idea.  According to a study published in the International Journal of Sport Nutrition and Exercise Metabolism, doing so can help you burn off more calories. The reasons why coffee is such a great drink for those leading an active lifestyle can be found below: It reduces pain – sore muscles are one of the downsides of exercising and coffee helps you handle this problem most efficiently. A team of researchers from the University of Illinois determined that drinking about two cups of coffee an hour before your workout can reduce the amount of perceived muscle pain by a significant amount. Researchers from the University of Georgia conducted a similar study and came to the same conclusions. According to them, the pain reduction from two cups of coffee reaches about 48%, while aspirin offers only 25% of relief. It stimulates micro-circulation– exercise improves your blood circulation, which gives you a boost of energy. Caffeine has a similar stimulating effect on your circulatory system. Therefore, it gives you a boost before the workout, which enables you to exercise better and longer. It protects your muscles – the University of Coventry has confirmed a study which determined that coffee triggers the process of BDNF production in your brain. BDNF (Brain-Derived Neurotropic Factor) is a growth factor that expresses itself in your brain and muscles. In the latter case, it’s responsible for supporting the neuromotor, a muscle element that acts like an ‘ignition’...
Benefits and Tips: A Beginner’s Guide to Meditation

Benefits and Tips: A Beginner’s Guide to Meditation

The wonders of meditation have been studied for years, and still people have very little understanding of why this practice can boost your health. However, its efficiency has been proven many times over. Nowadays, it’s one of the most popular stress-reduction techniques, and it’s actively used and even prescribed by neurologists and therapists. Proved benefits of a consistent meditation practice include but aren’t limited to: It makes you happier – Various studies indicate that meditation triggers positive emotions and increases one’s level of life satisfaction. This is definitely connected to its ability to reduce the stress, which is a major contributor to anxiety, depression, and other similar disorders. It promotes your general health – People who practice meditation regularly are less likely to get sick. Although, the relationship between this spiritual practice and inflammatory processes within the body requires additional study, it’s true that this technique helps manage chronic conditions. It’s especially effective against pains. It boosts your cognitive ability – One of the benefits of this practice is that it teaches you how to ‘order’ your mind. This mental exercise has a huge positive effect on your memory and attention. It enhances your ability to focus and helps you keep your head in stressful situations. It lowers blood pressure – This is a scientifically proven fact, so if you suffer from hypertension, you definitely should include a 10-minute meditation session in your daily routine. It’s best to ‘schedule’ it for early morning or night (right after or before your go to bed). Lower blood pressure leads to a reduction in the risk of stroke and heart disease, the...
6 Anti-Aging Lifestyle Changes to Enhance Your Natural Beauty

6 Anti-Aging Lifestyle Changes to Enhance Your Natural Beauty

Aging is a natural process that cannot be stopped. However, you do have a chance to slow down the flow of time. There is no need to search for a ‘miracle pill’ that will prevent the appearance of wrinkles. The true magic comes from the inside of your body and you can control it by making some changes to your lifestyle. The sooner you start implementing these changes, the better, as we age a little bit every day. Reformatting your lifestyle will slow down this process, not stops it. Therefore, if you start early, you will be able to keep your youthful looks much longer. The top six lifestyle choices you’ll need to make in order to defy the flow of time are:   Exercise every day – according to numerous clinical studies, being physically active improves your health significantly. Regular workouts help you prevent some of the most dangerous problems associated with aging, such as brittle bones, weakened muscles, heart disease, etc. When you move, your blood flows faster, so every cell in your body gets the nutrition it needs more efficiently. Your enhanced beauty is a pleasant by-product of this process as your skin and hair start to glow with health. Efficient circulation as well as keeping your muscles toned, slows down collagen deterioration, the #1 reason behind wrinkles and sagging skin. You don’t have to 2 hours in a gym every day to get your exercise. Hiking, swimming, and cycling provide you with a very effective workout. A walk home from your office also constitutes as exercise, and it helps you save on the gas bills....