Health and Lifestyle

  • 7 Health Benefits of Drinking Coffee

    Coffee is one of the world’s most popular beverages, but there have been many debates regarding its effect on people’s health. While some people avoid coffee, claiming that it can raise their blood pressure, upset their stomach, give them the jitters or keep them awake all night, it’s really not that bad for you. Coffee actually has many short- and long-term health benefits. Here are just some of the ways that both regular and decaffeinated coffee can benefit your health.

    benefits-of-coffee1. It improves athletic performance.

    Coffee can be considered a performance-boosting power drink. According to a study published in the Journal of Applied Physiology, athletes who drank coffee prior to training or competition in events involving stamina, such as running, performed faster and longer than their non-coffee drinking counterparts. The study suggested that coffee increases adrenaline production, which primes the body for physical exertion.

    2. It improves your mood.

    According to a study conducted by National Institutes of Health, people who drink coffee regularly are less depressed than those who don’t. It increases the production of the hormones dopamine and noradrenalin, which have mild antidepressant effects. Scientists at the Harvard School of Public Health looked at data covering a 20-year span and found that the coffee drinkers had lower rates of depression and suicide, but also getting in shape can help help, stated by santeregimerevue.fr.

    3. It lowers the risk of heart disease.

    Despite containing caffeine, a stimulant, coffee contains many beneficial substances and antioxidants that lower the risk of heart disease. The same Harvard study showed that coffee drinkers have a 15% lower risk of heart disease, possibly because coffee contains magnesium and other compounds that reduce inflammation and improve blood flow.

    4. It contains antioxidants.

    Coffee is rich in antioxidants, which help your body fight diseases, infections and even some forms of cancer. Antioxidants protect cells in from the damage caused by pollution, radiation, smoking and chemical exposure. Additionally, the roasting process produces compounds called melanoidins which are believed to have
    anti-microbial and anti-inflammatory properties.

    coffee-benefits5. It protects your liver.

    A study conducted at the University of Southampton concluded that coffee is good for your liver – the subjects who drank the most coffee per day had the lowest incidence of cirrhosis. Preliminary research in mice indicates that some compounds in coffee may reverse fatty liver disease.

    6. It improves brain function.

    The antioxidants in coffee can also help stimulate brain function, prevent cognitive decline and delay or even prevent Alzheimer’ 5 disease. Researchers at the University of South Florida found that elderly people who regularly drank at least three cups of coffee per day maintained their cognitive function longer and were less likely to be diagnosed with Alzheimer’s.

    7. It has anti-aging effects.

    Since coffee is rich in antioxidants, it helps to fight the signs of aging by improving the rate of cellular re pair. this rapid cellular turnover helps protect the skin,
    decrease dark spots and prevent skin from sagging.

  • 7 Health Hacks for Autumn and Winter

    Now that the air is getting cooler, many people spend more time inside of their homes than outside. After all, the days are so much shorter that it is often difficult to find daylight hours to go jogging, cycling or walking. It is important, though, to find ways to stay in shape as the upcoming holiday season approaches with tempting treats that are likely to add a few pounds to the scale. Here are seven health hacks you can use to feel good this fall and winter.

    new-routine1. Develop a New Fitness Routine

    Although you can join the local gym to get some exercise, it isn’t necessary to do so. Figure out a few new exercises that you can do at home, including planks, running in place, and jumping rope. Alternatively, you might want to purchase an exercise bike or treadmill that you can set up in the basement.

    2. Choose Seasonal Produce

    Did you know that out-of-season veggies and produce tend to have a higher percentage of pesticide use than in-season varieties? It’s true. Plus, in-season fruits and vegetables have better flavor, better color, and better prices Do yourself a favor and choose produce that is in season whenever possible. You can recognize it easily because stores tend to have a lot of it in stock and usually place it in the front of the produce section.

    3. Take “Me” Time

    Stressful situations occur all year long, and they can be extremely detrimental to your health. Take the time to minimize your stress levels regularly and you reduce the chances of becoming overwhelmed by life as it happens around you. Do something that is solely for you every week play hand ball with friends, take a long bath, meditate, read, or watch a silly movie.

    pay-attention-to-what-you-eat4. Pay Attention to What You Eat

    How many times have you opened a bag of potato chips only to discover that you nearly finished eating its contents without even realizing what you were doing? Whether you are looking to lose a few pounds or simply maintain your existing weight, it is important to pay attention to what you are eating. Consider the healthiness of your choices and try and improve your selections in nutritional value.

    5. Find Oil Substitutes

    Whether you are baking or cooking, oils are usually involved. Consider using applesauce or mashed bananas in place of oils when baking and virgin coconut oil or
    extra-virgin olive oil instead of corn, safflower, or soybean oil when cooking. Doing so can help to reduce unhealthy levels of LDL cholesterol, providing health-enhancing benefits.

    6. Improve Your Intake of Vitamin D

    Even with the bright rays of summer sunshine, people tend to become vitamin D deficient. The increasing use of sunscreen products minimizes the absorption of this vital nutrient. During the fall and winter, you need to incorporate foods rich in this vitamin in order to boost your levels Consider taking a vitamin supplement as long as you check with your physician first.

    8-glasses-a-day7. Get Your 8 Glasses a Day

    By now, you’ve probably heard the importance of drinking eight glasses of water a day. Your body needs water to survive. It also needs water to function properly. If you want to stay healthy throughout the year, try and get your full eight glasses a day. It’s important to recognize that caffeinated beverages counteract your efforts to hydrate. Try and limit your coffee and tea each day to a single cup whenever possible.

    Staying healthy all year long involves a lot of different strategies, including exercising eating healthy meals, and finding ways to relax. All of these activities are
    important if you want to look and feel your best at all times. Use as many strategies as you can to get fit and stay healthy so you can enjoy life as much as possible.

  • Best Green Vegetables for Protein Smoothies

    Most people know that greens are nutritious, but don’t eat enough of them to reap the benefits An easy way to pack more greens into your diet is to add them to a smoothie. The blending process makes them more easily absorbed by breaking down the cellulose in the greens Experts estimate that 70 to 90 percent more nutrients are absorbed from greens in a smoothie compared to eating a salad.

    best-green-vegetables-smoothies

    It is a good idea to rotate your greens so that you don’t overdo on any one green. Naturally occurring substances in greens such as oxalic acid, essential oils, tannins, nitrates, phytates, and Saponins can cause problems for some people when eaten on a daily basis. Rotating your greens allows you to enjoy the nutritional benefits of greens without the adverse effects. Try these top green choices in your protein smoothies.

    Kale, Broccoli, Cabbage, and Other Cruciferous Vegetables

    Kale is recognized by many people as the top green for nutritious smoothies Other members of the Brassica family such as broccoli, cabbage, bok choy, collard greens, tumip greens, and watercress are also excellent sources of antioxidants, vitamins minerals, and anti-inflammatory nutrients. These cruciferous vegetables are currently being researched for their preventative and therapeutic effects on cancer, diabetes, Alzheimer’s, heart disease, and more. If you don’t enjoy the flavor of cruciferous vegetables, simply reduce amounts until you no longer notice the flavor. These vegetables are definitely worth enjoying in your protein smoothie.

    Spinach

    Recent studies have identified more than a dozen anti-inflammatory and anti-cancer carotenoids and flavonoids in spinach. Spinach is also an excellent source of vitamins, minerals, and fiber. In addition to superior nutrition, it has been shown to provide significant protection against aggressive cancers of the prostate gland. The only downside of this nutritious green is its high oxalic acid content. Experts recommend that raw spinach be enjoyed on a rotating basis. People with kidney
    problems or gout may need to avoid spinach completely.

    Microgreens and Sprouts

    Both sprouts and microgreens are full of nutrition and flavor. If you are inclined to grow your own, you can benefit from a wide range of nutritious sprouts and microgreens. Sprouts and microgreens often have more nutrition than their fully grown counterparts, but they also exert a strong flavor. For example, broccoli sprouts pack 20 times the cancer-fighting phytochemicals as an equal amount of broccoli, so it only takes a small handful a powerful nutrition punch to your green smoothie. Use microgreens and sprouts in combination with milder-flavored greens.

    Lettuces

    Romaine, arugula, red oak, and butterhead lettuces are just a few of the choices in this category. Because lettuces are prone to high pesticide use when  conventionally grown, it is best to buy organic. Lettuces are excellent sources of vitamins, minerals, and iron. Look for highly colored varieties for best nutrition.

    Lamb’s Quarters

    Lamb’s quarters are widely considered a weed because of their ability to grow most anywhere. You may be able to find them available locally, or you can plant a little patch to supply your protein smoothies. Lamb’s quarters is related to spinach and quinoa, and supplies similar nutrition. The green leaves and stems are packed with vitamins A, B, C, and K, contain a rich supply of minerals, and are a complete protein source.

    Fennel

    Anise-scented fennel is a rich source of vitamins and minerals as well as phytonutrients and flavonoids that have strong antioxidant and anti-inflammatory effects. Its anise scent comes from the volatile oil anethole. Anethole is anti-inflammatory, anti-cancer, anti-fungal, and antibacterial, and has been shown to protect the liver. Anise also contains the antioxidant rutin which increases the activity of vitamin C.

    Herbs

    Basil, cilantro, mint, parsley, radish leaves, rosemary, thyme, lemongrass, and dill are all healthy and nutritious additions to your protein smoothies. Experiment with herbs to add extra nutrition and depth of flavor to your daily smoothie.

    Try these nutritional powerhouses as mix-ins for your protein smoothies. Each brings its own combination of vitamins, minerals, antioxidants, and  anti-inflammatory nutrients. By rotating your greens, you get to enjoy all the benefits of a green protein smoothie while changing up the flavor on a regular basis.

  • 5 Potent Vegan Sources of Plant-Based Protein

    Whether for health or dietary concerns, for the planet, or for the animals, many people choose to not consume animal products.

    From a nutritional standpoint, eliminating meat and dairy from your diet can create a protein-shaped hole that needs filling. Nutritionists suggest a daily intake of 56g of protein for an average man and 46g for an average woman. If one exercises regularly or is trying to gain muscle mass, this will need to be higher.

    The good news is that replacing meat-based protein in your diet with healthy, nutritious plant-based alternatives has never been easier! Obtaining adequate plant-based protein is surprisingly simple – you just need to make a few adjustments to your meals, as well as adding a few ingredients to your food cupboard.

    Listed below are five of the most protein-rich plant-based foods:

     

    1) Hemp protein powder

    There is no easier way to get a huge, well-rounded serving of protein: covering the entire range of amino acids our body needs, hemp protein has it all. Organic hemp protein powder contains a massive 47g of protein per10og serving. One heaped tablespoon (approximately 1og) and you have a solid 4.7g of protein right there! Hemp protein also contains high levels of the essential fatty acids Omega 3 and Omega 6, helping to promote a healthy heart.

    Not only does hemp protein provide such a quantity of protein, but it is also of a very high quality. It contains all of the 12 essential amino acids that the body cannot make by itself. Hemp protein also helps to lower cholesterol, improve circulation, and it can also aid in weight loss. It is highly digestible, making it easy for your body to absorb the benefits.

    The easiest and tastiest way to get hemp into your diet is by adding 1-3 tablespoons into your cereal, soup or smoothie.

     

    2) Seeds

    Seeds may be small, but they are powerful stores of protein. An incredibly tasty and nutritious source of protein, seeds are also bursting with vitamins and
    minerals.

    Let’s take a look at four of the most popular seeds: sunflower seeds provide selenium, phosphorus, vitamins B1 and B6; poppy seeds contain antioxidants, alpha-linoleic acid, B vitamins, iron, niacin and folic acid; pumpkin seeds are high in potassium, iron, fibre and zinc; and linseed has large amounts of Omega 3, as well as manganese, copper and zinc.

    Seed mixes can contain 25g or more protein per 10og, which makes them a great way to get more plant-based protein in your diet. Try sprinkling seed mixes over your breakfast, adding them to a salad, or even eating them as a crunchy snack. Also, try buying seeded bread over its sugary, nutritionally-lacking white counterpart.

     

    3) Nuts

    Flaked, roasted, raw; as a snack or in a meal; nut butters, nut loaves – there are endless ways to get more nuts into your life! Nuts are so easy to incorporate into your diet, and they contain really high levels of protein.

    Peanuts contain 28g of protein per 10og; almonds have 23. 4g per 10og; hazelnuts, cashew nuts and brazil nuts have over 15g per 10og Add in lots of minerals (including iron, zinc, magnesium, potassium) and antioxidants, and you have a delicious, powerful addition to your protein arsenal. Don’t worry about saturated plant fats – these are of the healthy variety!

     

    4) Beans

    One of the most well-known vegetarian sources of protein, beans provide a real protein punch – up to 25g of per 100g depending on the type. Brimming with essential nutrients, including iron, potassium, as well as antioxidants, beans are incredibly versatile and easy to integrate into your meals They work great in stews and soups, as well as curries, salads and oven dishes. Black beans, kidney beans, lima beans, haricot beans, pinto beans, adzuki beans, green beans, edamame beans – there are so many types to choose from, you’ll be sure to find something to like.

     

    5) Spirulina

    lhe best has been saved until last – spirulina is a dark green powder made from a type of freshwater algae. Whilst it may not sound particularly appetising, it is one of the densest sources of plant protein there is – containing up to a staggering 65g of protein per 10og! Adding a spoonful into a smoothie or juice mix is a fantastic way to up your protein intake.

    Aside from its massive protein content, spirulina is also a fantastic source of iron, magnesium, manganese, and vitamin B1, 32, B3 and 35. There’s a reason spirulina had become incredibly popular in recent years!

  • Shutting Down an Anxiety Attack

    An anxiety attack can feel like a waking nightmare. Knowing exactly what to do when overwhelmed by panic is a challenge, especially if you’re not familiar with what is happening. However, every person has the power to end their panic. All that is required is to be willing to gently take control of the situation.

    Recognizing the Situation and Put It in Perspective

    While a panicked person may feel like they’re going crazy, dying, or having a heart attack, good news! This is not what is actually happening, and it’s important to recognize that. An anxiety attack is temporary, and it absolutely will pass. Yes, the symptoms that are being experienced can be deeply alarming: racing heart, tightness in the chest, blurred or spotted vision, tingling in the body, but they will leave. It may take a few minutes, it may take longer than that, but it will end. The sufferer will feel normal again, and life will once more continue in that less anxious state.

    If the cause of the anxiety attack is related to usage of a particular substance, that only underscores the temporary nature of the situation. Drugs wear off 100% of the time. In some ways, having the cause of your anxiety be something from outside of yourself makes the situation easier. Everything from caffeine to hard drugs can bring about panic, but in all instances, the effect will eventually dissipate and leave the user feeling calm by comparison.

    Make a Choice to Move On from the Anxious Situation.

    If a person knows what triggered their anxious response, a good next step is to (if possible) stop focusing on the cause, at least for now. If the anxious person feels it necessary, they can make a choice to engage with the source of their anxiety later, perhaps in order to come to terms with it. For the present moment, the person should make a choice to move on to something different, even if just to get their bearings for a bit. Say it out loud even, openly affirming what the next move will be. Then it’s time to stop stewing on the symptoms and take some form of action.

    Help the Situation by Changing It

    Change can take several different forms: it can be a change of environment, a conversation with someone you trust, or engaging with something healthy you know can calm you. Exercise and fresh air can bring immediate relief, so maybe it’s time to go for a walk or do some home exercises. Is the anxiety being heightened by some other discomfort, like hunger or exhaustion? Fresh fruit, a glad, or maybe a soothing shower will help you to get your body in a healthier, more comfortable place. A little attention to greater physical comfort can have an immediate impact on your mind.

    If You Just Have to Let It Out, Let It Out!

    Often times, dwelling on the root of your anxiety can make it grow, but if you feel you really need to somehow express what’s causing that anxiety, do it! While a friend or family member is probably not going to be able to tell you something that fixes the situation, just the act of expressing to them what’s going on may alleviate some of the pressure. If you can’t talk to people you know, give yourself permission to write it down. Say what you need to my, and don’t worry about getting it perfect. If you feel the need to share it anonymously, consider calling a toll-free crisis hotline rather than just posting online somewhere. Anonymous online posting can be helpful in some instances, but there’s no guarantee you’ll get a positive response, or even that your anonymity will remain intact. For those reasons, calling someone is usually a better choice, and toll-free crisis hotlines have trained counselors that will respect your anonymity.

    Regardless of how you share, don’t judge whether or not your expression was worthwhile on the basis of other people’s reactions. Just give yourself credit for having the courage to honestly put what was inside of you out there, even if only for an audience of yourself.

    Anxiety Out, Peacefulness In

    Once some of the anxiety has been flushed out through change or expression, it’s good to take in something else to help replace it. If you have an available internet connection, then you have access to an abundance of calming and distracting media. There are thousands of videos of nature sounds, guided meditation, ambient electronic music, or Autonomous Sensory Meridian Response (ASMR) clips that can help soothe frayed nerves. If music or relaxing sounds isn’t working, move on! Everyone has different preferences about what can help distract them and keep anxiety from creeping back in. Maybe it’s a favorite funny show or
    cartoon, or some other uncomplicated source of entertainment that usually helps them decompress after a long day. The most important thing about what you choose to turn to is that it distracts, it helps time pass, and it doesn’t feed into a compulsive thought process. So for example a long, pleasant instrumental piece of music may be perfect, but rechecking social media endlessly may not be so good.

    A Last Step to Make You Stronger

    When it’s all over, take a moment to appreciate that it is over, and without focusing on the cause. The gratitude from knowing that you’ve made it out of the woods is not only healthy in the moment, it can potentially help in the future should you encounter this situation again (though here’s hoping that’s not the case). It may also be wise to take note of what music or other distractions were most helpful. Having tools at the ready in the future might be good not only for yourself, but for someone else who may need a little support in getting through a tense time.

  • Five Simple Stretches That Will Relieve Neck Pain

    Neck pain has become common in recent times. The culprit is modern technologies like laptops and smart phones, which encourage users to spend hours and hours craning their necks downwards Neck pain is, of course, the inevitable result. If you are one of the many millions who suffers from neck pain, you know how important relief is.

    However, rather than popping a painkiller or even opting for surgery, a better, healthier, and more natural solution is to practice simple, effective neck stretches and exercises. See below for the five best neck stretches for neck pain. Begin each stretch from a neutral position (head centered directly above the neck), start slowly, and remember to stop if you experience significant pain. Since all of these stretches are relatively simple, they are perfect for office breaks or other spare moments.

    1. Chin tuck. Slowly move your head downwards until your chin is in a tuck position. Apply gentle pressure with your hand at the back of your head as you draw near completion. As soon as you feel a gentle pull in the back of your neck, stop moving and hold that position for twenty seconds Perform this exercise by either standing or sitting up, or by lying on your back for extra resistance from gravity.

    2. Front-neck stretch. The front of the neck can be difficult to work, but this stretch will do the trick. Simply pull your head gradually back, looking up as you do so. Stop moving as soon as you begin experiencing a pull in the front of your neck. Then, hold for twenty seconds. Help keep your head in place by pressing slightly on your forehead with one hand.

    3 Sitting side pull. You must perform this stretch sitting in a chair. Begin by placing one of your hands under your thigh, so that it is held in place. Then, pull your head to the opposite side of your body. You will feel a great stretch along your neck down to your shoulder. While you could simply pull your neck to the side on its own, anchoring your arm (and thereby your shoulder) in place makes for a much more effective stretch. Remember to repeat on each side.

    4. Rotation. This exercise will work muscles deeper inside of your neck, since the entire neck is being moved. Turn your head to one side until you are looking past your shoulder. Stay in this spot for twenty seconds. Next, return to the starting position and repeat the stretch on the other side. Remember to move smoothly and slowly, since suddenly jerking your neck to the side can be dangerous

    5. Shoulder blade squeeze. From a sitting or standing position in which your back is held straight, push your shoulder blades together towards each other. Move
    gradually. When you’ve gone as far as you can, hold steady for five seconds. Re peat this stretch five times. While you will probably feel this stretch mostly in your shoulders and upper back, the exercise still does a lot to strengthen and loosen your neck as well – especially since the shoulders, back, and neck are intimately connected.

    While some might have doubts about how effective a few simple stretches and exercises can really be, such cynicism is misplaced. Exercises and stretches like those described above are a natural way to treat neck pain, which is usually caused by weak, tense, over-worked muscles. Strengthening and stretching your neck muscles will help solve this problem, thereby reducing your neck pain.

  • The Health Benefits of Flaxseed Oil

    Flaxseed oil is a vegetable source of omega-3 fatty acids and has all the benefits of these essential fatty acids. Studies show that including flaxseed oil in your diet can help prevent heart disease, cancer and osteoporosis It has strong anti-inflammatory effects and helps relieve symptoms of ADHD. Long term use of flaxseed oil promotes a healthy mind and body.

    What Are Omega-3 Fatty Acids?Omega-3 fatty acids are polyunsuturated essential fatty acids, meaning they cannot be manufactured by the body. They must be taken in from food sources. Research has shown these omega-3 fatty acids are beneficial in the function of almost every major body system, including the cardiovascular system, immune system and neurological system. They have been implicated in the prevention of inflammation and shown to have anti-cancer effects

    Omega-3s in Flaxseed OilThe fat in flaxseed is mainly in the form of al pha-linolenic acid, or ALA The body uses ALA to produce the other forms of omega-3 fatty acids: EPA and DHA. Each of these three fatty acids has different health benefits to the body. Because the body is able to convert ALA, it provides all of the health benefits of all three types of omega-3s.

    Heart Disease

    Numerous studies have shown that omega-3 fatty acids found in flaxseed oil helps reduce cholesterol and blood pressure, decreasing the risk of coronary heart disease. Taking flaxseed oil daily after a heart attack has been shown to increase survival rates and reduce the risks of subsequent heart attacks. Studies show that taking flaxseed oil daily dramatically reduces the risk of suffering a fatal heart attack.

    Anti-Inflammatory Benefits

    ALA from fiaxseed oil has been show to have beneficial effects on arthritis because it reduces the inflammatory response. Patients who take flaxseed daily re port an improvement in joint pain and stiffness. Time is required to see the benefits Osteoporosis

    Research suggests that flaxseed oil helps the body utilize calcium, which improves bone strength and bone density. Patients deficient in omega-3 fatty acids, specifically EPA, are more likely to suffer from the effects of osteoporosis.

    ADHD

    Studies show that children who take flaxseed oil daily are less likely to suffer from learning and behavioral problems. Adding omega-3 fatty acids to the diet improved learning and decreased physical aggression. Research suggests that adding flaxseed oil to the diet dailysis beneficial to persons suffering from ADHD. Improvements are seen within 3to 6 months.

    Cancer

    Several studies suggest that supplementing the diet with omega-3 fatty acids, like those found in flaxseed oil, reduces tumor growth and improves survival rates of cancer patients with breast, colon, and prostate cancer. This is still controversial, however, and some studies found no correlation between omega-3s and cancer.

    Research into the benefits of flaxseed oil and other sources of omega-3 fatty acids is ongoing, but the available research suggests that flaxseed oil deserves a
    place in a healthy diet. Take it as a supplement or use it to replace part of the oil in salad dressings and cooking. It has all of the benefits of omega-3 fatty acids found in cold-water fish, without the risks involved with mercury and other toxins found in fish.