Health

5 Ways To Work Out While Traveling

Traveling and staying in shape might prove quite hectic for many people. Typically, vacations are times for relaxing and giving yourself a treat. As such, it is easier to add calories than to keep fit. However, it is advisable to give your health the priority. Various factors influence your workout options when traveling. Space, abilities, and resources all impact how well you can train. Here is a brief look at some of the best routines you can accomplish while traveling:

  1. High-intensity interval training (HIIT)

Done the right way, HIIT is an effective routine for boosting your heart rate and metabolism. It also regulates insulin levels and aids the breakdown of fats. HIIT sessions aim to push your limit and enhance cardio intensity. Each session lasts 20-45 minutes and does not require any gym equipment. It involves a series of pushups, prone walkouts, pull-ups, sit-ups, burpees and squats separated by brief resting intervals. You can quickly finish a HIIT session in the morning to supercharge your metabolism and fat burning the whole day.

  1. Core exercise and leg workouts

Training your core will build stamina and a good posture, especially since most of your strength and power comes from the core region. It is recommendable to combine core and leg workouts for maximum flexibility and formation. Like HIIT, most core and leg workouts do not require a gym facility. You can perform planks, hanging knee raises, jumping jacks and skater hops at the comfort of your hotel room or even at the beach. This exercise will help you burn down calories and improve your metabolism. You can also integrate core and leg workouts into your HIIT session.

  1. Full Bodyweight exercise

According to research, total bodyweight workouts can target all muscle from your legs and thigh to your abs, chest, arms, and shoulder. They offer a simple way to gain balance and strength using nothing other than your weight. What’s more, bodyweight workouts such as pushups, squats, burpees, and wall sit, and triceps dip and lunges complement each other. They ensure the proportional growth of the body and impact significantly on your overall fitness. You can also do the tuck jumps, limb raises, or donkey kicks during travels or at your hotel room and without incurring any additional cost. When training, it is essential to get proper nutrition and stay hydrated at all times. Fitness enthusiasts also use supplements like Anavar to boost energy and workout endurance. It also helps them to flush out excess water from the body, so they don’t feel bloated while traveling.

  1. Walk, jog, run

As simple as it might look, you should not underestimate the importance of walking.  According to studies, walking and jogging can increase the calories you spend per day. Walking is a low energy cost exercise, so you should go running if you want to burn more calories. You can also combine walking, jogging and running. It is recommendable to take advantage of walking any chance you get. Instead of using lifts, take the stairs. You can also run along the beach, participate in dance and other footwork activities, or even go hiking.

  1. Cycling and swimming

Both cycling and swimming can help you stay in shape during your travel. They are also easy to integrate into your travel workout regimen. You can go swimming at the beach or use the hotel’s swimming pool. For cycling, find bike rentals and ride around to work your leg and thigh muscles. If you get a hotel with a gym, take advantage of the stationary bikes and other equipment to squeeze quick sessions that will leave you feeling pumped.

Conclusion

Working out can help you stay in line with your fitness goals. However, various other factors influence health and fitness. It is highly advisable to establish a supportive lifestyle that is free from drug abuse, stress, and poor nutrition. You should also get enough rest and drink to stay hydrated throughout your workouts. Make sure to perform every move in perfect form to achieve proportional growth. More importantly, train around your needs. If you are on a bulking cycle, eat the right micronutrients for lean muscle development.

Author of this article is Kimberly Clark who is a writer for numerous health and fitness publications. She has been working with many challenged clients for some time now. She can be reached via email at kimberly@linkingaces.biz.

5 Supplements That Can Supercharge Your Training

In the quest to build a desirable physique, an adequate supply of nutrition plays a huge role. No matter if you are beginning your workout journey or are already a hard-lifter, you’ll need proper supplements besides the regular diet to hold on to your gains. Most bodybuilders and athletes go by a meticulously planned supplement schedule throughout the day to keep the flow of nutrients running in their bodies. We take a look at 5 supplements to boost your training.

    1. Carbohydrates:

Carbohydrates should be the primary ingredient in your shakes before you add proteins and the likes. When you work out, your muscle glycogen is stressed and can decrease if the carb supply is deficient. With Carbohydrate intake, you prevent this possibility and, therefore, can train for the maximum amount of time and build a curved body.

Carbohydrates come in handy if you’ve limited protein intake, which makes you short of calories. Carbohydrates also influence your insulin levels, and you should be sure of the volume before adding it to the shake.

    2. Protein:

Protein powders are the most popular supplements when it comes to bodybuilding. Protein has low-fat elements and helps to gain muscle and aids in mass gain. Amino acids are the constituents of muscle-tissue, and protein consists of various amino acids. Therefore, protein consumption becomes most fruitful when you take it just after the workout session as it will start building your muscle blocks after you have them broken down with the exercises.

If you take proteins after a workout and still can’t gain muscle, you might be taking it way after the training period. When a protein mixture is taken immediately after muscle breakdown, it increases your muscle gain 25 times due to a short-lasting “anabolic window”! There are many types of protein, but Whey is famous for its easy digestibility. It also makes your bloodstream work faster.

    3.  Creatine:

Creatine is one of the supplements which is rated very highly for its ability to deliver instant energy, which is crucial for charging yourself up during training. It revitalizes protein synthesis which accelerates your lean muscle buildup. Creatine is an excellent addition to your mixture, and it is always better to take it with carbohydrates and protein for the best results.

Among many kinds of varieties, Creatine monohydrate is the most efficient and should be your first consideration.

According to studies, regular intake of Creatine requires you to drink sufficient water because it increases muscle hydration by drawing water from other parts. Additionally, Creatine keeps tiredness and mental sloth away for a charged-up workout.

    4.  Glutamine:

Glutamine is an essential amino acid that is also the most available one in human bodies. Glutamine helps in slowing down the fragmentation of complex molecules in the muscle and the subsequent release of energy. It positively influences hormone levels and raises the levels of growth hormone. Like Creatine, Glutamine serves you better if you absorb it with Carb and protein shakes.

Glutamine’s salient features are its ability to make you recover faster and hold on to your muscle gains when you are on a diet. Glutamine is also found in meat, seafood, and eggs. The requirement of Glutamine increases with the progress of your workout standard. It’s critical to remember that Glutamine levels can decline in the bloodstream due to exhausting and stressful exercise sessions.

    5. Branched Chain Amino Acids or BCAAs:

BCAAs are essential for quick energy bursts, and they help in reducing muscle tissue breakdown throughout training periods. BCCAs are great for your hormones and helps in maintaining testosterone levels following a workout.

However, studies demonstrate that BCAAs alone are not capable of muscle protein synthesis and need Essential Amino Acids to increase anabolic signaling. Hence, you must take BCAAs with the much-discussed mixture of carb, protein, creatine, etc. If you are concerned with the lack of protein synthesis, Anavar can be a great choice due to its anabolic property.

Happy sweating!

Author of this article is Rebecca Smith

7 Tips To Avoid Insomnia And Get Sound Sleep At Night

Insomnia cases can give you a headache, especially when you are from a tedious job. The condition develops slowly and steadily in individual undertaking activities such as long-distance driving and others.

Specialists are working hard to develop a medication that can curb this kind of disturbing condition. The condition generally affects the regular sleeping routine, and you may find yourself waking up in the middle of the night. This article exposes seven tips to avoid insomnia and get good sleep.

  1. Understand the sleep-wake cycle You need to consult a psychologist about the recommended sleep schedule that a normal brain should have. The circadian rhythm explains how the brain releases sleep regulator, chemicals, and hormones.The internal clock that depends on the biological patterns of the body increases the chances of understanding the circadian rhythm. Brain wave patterns from various radiographic images assist you in knowing your limit of sleep and wake up. Therefore, ensure you are at bed when your time to sleep and wake up at the right time.
    1. Regulation of exposure to light during the day

    The need to regulate how you expose yourself to light is an essential component in acquiring good sleep at night. Morning sunlight is the best because it provides the required minerals for the development of your bones and other tissues.

    The process of sleep depends on the coordination of brain cells and neurons, and this requires you to have maximum exposure to light during the day. The introduction of light therapy boxes assists during different seasons like winter when bright illumination has limits.

    1. Physical fitness
      Involvement in regular physical fitness assists in the relaxation of body tissues and muscle. The relaxation reduces the production of energy, and this makes the body to have fewer functions. The exercise reduces the chances of encountering sleep apnea. However, you may be required to use sleep medication in conjunction with exercise. The medication recommended for sleep apnea is zopiclone. The drug influences the central nervous system to perform required activities along with exercise.However, heavy exercise may be dangerous as it causes contraction of muscle, making you uncomfortable. You should also ensure you exercise at least 3 hours before you go to bed to avoid oversleeping.

      1. Avoid substances

      Drugs alternate the normal functioning of the body system. Classification of substances depends on the health condition it brings. Nicotine and caffeine decrease the chances of releasing melatonin, which is the primary hormone responsible for sleep regulations. Cigarettes also play the role of hindering the production of this hormone.

      Besides, excess food before sleep should not be part of you.

      1. Good stress management strategy

      Stress is a psychological disorder that results in a lack of good sleep. The uprising of stress depends on what you encounter daily and how you handle them. It is wise to seek psychotherapist help if you cannot control stress. The sessions may make you have a relaxed mind that can facilitate an excellent sleeping mood.

      Continuous exercise may assist when you are under pressure and stress. It makes you relax your muscles, and this occurs within the brain, making you feel relieved. The bedtime ritual that assists in relaxing may be necessary.

       

      1. Regular deep breath The fundamental reason for a deep breath is to maintain a steady flow of oxygen in the body during sleep. The increase in oxygen uptake enables the blood to flow efficiently through your body to maintain the relaxation of the muscle.Closing your eyes and facing upwards when taking the breath, maximize blood flow in the brain, and this may make you feel better. Deep breath reduces gasping, snoring, and feeling foggy when you fall asleep.
        1. Suitable sleep environment Note the appropriate sleeping environment that keeps you safe and comfortable. Comfort is mandatory for you to sleep effectively without waking up in the middle of the night.The bedroom should have quality lighting system, air conditioners to regulate temperature and increasing air circulation. The nature of the mattress you are using should be of high quality to avoid issues of physical discomfort.Night sessions should have less light exposure. You should control the number of hours you spend watching television. Experts recommend that you should stay away from TV for about two hours before going to sleep. The period activates the melatonin hormone, which in turn triggers the relaxation of the body, and this causes sleep.

          Your phone should have software that blocks the excess light from reaching you.

          Conclusion

          Sleep is an essential activity for you to remain healthy. Lack of sleep can result in conditions that can cost you a lot when looking for appropriate medication. Insomnia can have the necessary prevention, and it is wise to use the points above. Remember, prevention is better than cure.

          This article, written by Rebecca Siggers  thus provides you with a list of places that you should focus upon traveling in your next holidays. To be able to travel with ease and reach your destination in the least possible time with comfort, always carry a world map along with you (amazon.fr/Carte-Monde-Gratter-Luxe-autocollants/dp/B077CWTKJY. The alluring qualities of the afore-said cities will make you want to travel several times over and over again in the years to come.

7 Exercises To Build Strength And Flexibility

Strength and flexibility are the hallmarks of pure fitness. It is why most athletes and fitness enthusiasts spend more time strength training and working out their muscles for better flexibility. While various exercises can help you achieve both, it is recommendable to incorporate other routines that target strength or flexibility. To achieve desirable results, you can choose the best strength training exercises that boost your flexibility as well. Here is a brief look at seven workout routines you can use to develop strength and enhance your flexibility.

  1. HIIT (high-intensity interval training)

According to studies, HIIT is one of the best workouts for strength and flexibility. A typical HIIT session can involve various maneuvers you have to complete within a given time. Short intervals between the different moves allow you to rest and reposition for the next. With HIIT, you can quickly increase your muscle endurance and power by accomplishing as many reps as possible in perfect form. It also grows more lean muscles, which translates to more glycogen and energy surplus in the body.

HIIT is also useful for improving your flexibility, especially since it involves performing a set of workouts in intervals. You can perform push-ups for 45 seconds, break for 15 seconds, then change to planks, squats, dips, pull-ups, sit-ups, burpees, and so forth. When you combine it with calisthenics, HIIT can push your flexibility to the next level.

  1. Stretches

The most convenient and traditional routine to achieve flexibility is through stretches. According to experts, it is a crucial aspect of training and should always be the first thing you do before you start other intense workout routines. Most people think about stretches concerning preventing gym injuries (pre-workout stretches) or improving recovery (post-workout stretches). However, stretching can help you gain agility and flexibility. It also boosts blood circulation to all the 600 muscle groups delivering essential micronutrients your body needs to grow big lean muscles. With more lean muscles comes the power and improvements in athletic performance.

  1. Weightlifting

People who can lift heavier weights have more power, and this comes from regular training. As you begin lifting weights, you will quickly get comfortable with the first weight and naturally add more. The heavier you can comfortably carry, the more power you build. However, there are various concerns when it comes to lifting weights. If you choose deadlifts, do not forget your double and single-leg deadlifts. Make sure you are building strength in your arms and biceps, as well as legs and thighs. You can also use weighted dips and pull-ups. Vary your routines and work out all your body muscles.

  1. Push-ups and dips

Daily push-ups and dips are a perfect combination for general fitness. In its perfect form, a press-up calls on almost all your body muscles, especially your core. It builds strength and power in your arms, chest, legs, and thighs. Dips also work out your upper body and core. When performing push-ups and dips in perfect form, you will quickly be able to lift and float your body around comfortably. There are various types of push-ups, including feet-elevated push-ups. In the same way, you can use weighted-dips. The variety of moves in these two extensive workouts can help you build both strength and flexibility.

  1. Swimming

Swimming is another efficient workout routine you can use to achieve both flexibility and strength. Swimming makes your muscles to increase in length and also allows you to develop an increased range of motion. Apart from boosting your flexibility, swimming also helps with muscle contraction, thus improving your overall strength.    

  1. Squats

There are a variety of squats you can do to achieve agility and power. Squats strengthen your flexibility by improving the range of motion your hips and ankles can cover. Variations like deep goblet squats can increase flexibility and help you build strength around your hamstring. Make sure you complete all squats in perfect form and switch your techniques for better results.

  1. Cycling and running

Running and cycling drills can help you shed more calories and build lean muscles. They are recommendable workouts that also boost your health, circulation, metabolism, and sleep. Cycling can also develop stronger thigh and leg muscles. However, it is crucial to do more stretches around your cycling and running sessions. Unless you are training for a marathon race, there is no need to run several miles. A daily morning running routine is sufficient to boost your strength and flexibility.

Conclusion

Various workouts can help you build strength and improve your flexibility. It is essential to understand all your moves and make sure you perform each exercise in perfect form. Some activities like stretches are critical before starting any other workout. Although regular workouts are effective, several other factors influence strength and flexibility. Emerging trends among athletes and fitness specialists involve using cannabis products like CBD oil to improve sleep and recovery. If you are in Canada, you can mail order such products from a reputable online dispensary Canada retailer and have it delivered to your preferred location. You also need proper nutrition, adequate rest, and sleep, as well as the right mindset. What’s more, it is recommendable to avoid drug abuse and other lifestyle habits that compromise your workout goals.

This article, written by Rebecca Siggers  thus provides you with a list of places that you should focus upon traveling in your next holidays. To be able to travel with ease and reach your destination in the least possible time with comfort, always carry a world map scratch along with you. The alluring qualities of the afore-said cities will make you want to travel several times over and over again in the years to come.

The Crucial Facts And Deadly Consequences Of Tooth Abscesses

It is very unlikely that one would have to deal with an abscessed tooth in one’s lifetime. An abscessed tooth essentially has an infection within the tooth or in midst of the tooth and gums. It may result in sore tissue in mouth or throat. This may be filled with pus.

It is a bacterial infection that leads to pus formation.

The underlying cause of abscessed teeth is decay or erosion of teeth. As resulting from the same, bacteria makes its way into the cracks or chips that exist among the teeth.

A few of the common underlying causes leading up to abscessed teeth include poor dental hygiene and untreated cavities.

It may even happen that abscessed teeth occur within just a couple of days of onset of an infection. Dental abscesses are broadly classified as two subtypes.

Periodontal abscess

A periodontal abscess is also known as a gum abscess. This occurs as resulting from an infection between the teeth and gums.

It occurs wherein food and debris are caught in midst of the teeth. In the event wherein there is a bacteria buildup in bone below the gums, the disorder may be more severe.

Periapical abscess

A periapical abscess implies a tooth related abscess. It occurs within the tooth.

In the event wherein the tooth’s nerve is dying or dead, the infection occurs. It is initially visible close to the tooth’s root. It may then spread to the surrounding tissue or bone.

Dental abscesses do not heal by themselves. If one goes for treatment for a dental abscess, they may still grow for months or years, and take the same duration to heal.

There are cases wherein dental abscesses are not too painful. But the disorder is characteristically painful, so people seek treatment for the same with an immediate effect.

Symptoms

A symptom most commonly associated with a dental abscess is constant toothaches. One may even experience throbbing, along with shooting pains in the infected area.

Among the other symptoms associated with dental abscess are:

  • Swollen neck glands
  • Fever
  • Swelling and redness in gums
  • Chewing becomes painful
  • Foul breath
  • Bitter taste in mouth
  • A draining sore towards a side of gums
  • Upper or lower jaw becomes swollen
  • General uneasiness

There may be times wherein the toothache disappears wherein the pulp of the tooth is destroyed. But it does not mark the end of the infection.

While the infection is not treated, it will continue to spread. In the event that one experiences any of the symptoms as listed above, it is best to seek medical help with an immediate effect.

Treating a tooth abscess:

Diagnosis forms the first step of treatment for dental abscess. The doctor probes the infected tooth using a dental instrument. This may be slightly painful, but dentists are responsive to how patients feel.

He’d inquire if the pain enhances upon biting or chewing and would also check the state of the gums to see if they are red or swollen.

He may conduct an x-ray, in order to get a better idea about the state of erosion of the bone around the abscess.

The dentist would attempt to preserve the tooth by destroying infection and restoring the tooth.

This characteristically involves a draining procedure in order to overcome the infection. Draining is done by root canal therapy.

Once the infection or pus is removed there is an infected tissue, the dentist may recommend for going for a root surgery for its removal.

With the infection gone and the tooth treated, a crown is placed upon the tooth which helps restore its functionality.

Root canal charges are variable from one dentist to another, and also vary from one geographical location to another.

There may be cases wherein the tooth may have to be extracted altogether. Alternately, a dentist may make an incision in order to drain the infection. Rct treatment cost is often lesser than any of the other dental procedures for treating abscesses. Medical practitioners believe that rct of teeth price should not be a primary concern when treating abscesses.

The doctor may prescribe antibiotics to fight the infection and prevent it from spreading.

Prevention

A few of the prime ways that work towards preventing dental abscess include blushing and flossing regularly, consuming a balanced diet and dental cleanup procedure.

Author Bio:

Sawoni Chowdhury is an aficionado of writing. She is an expert writer and blogger and shares her views and opinions on a range of topics such as Lifestyle, Business, Entertainment and lot more.

 

 

 

 

 

 

The Importance Of Testosterone

Testosterone is a hormone very mentioned by people for its association with masculinity, although few know the importance of this hormone for the organism and what are the functions that it exerts.

What is the role of testosterone in the body? 

This hormone is essential since we are in the womb, the production of this hormone can initially determine the sexual formation of the fetus in the womb, the higher is more likely to form a child, otherwise a girl would be formed.

The reason why this hormone is called the male hormone is because men and many male characteristics are a direct product of the effects that this hormone produces, such as; The development of depth in the voice, the growth of facial hair, and the development of the penis and testicles in adolescence. It is also the hormone responsible for improving the production, quality and movement of sperm, when a man has female features, little facial hair, etc., it is said that he has a low production of testosterone, on the other hand, those women who have a deep voice, facial hair, or a lot of muscular strength, is likely to have a high production of testosterone.

Testosterone is also associated with sexual behavior and especially with male sexual behavior, as it is responsible for arousing libido or sexual desire in both sexes, hence men have more sexual appetite than women.

The metabolism is influenced by testosterone in a positive way since it activates it and therefore increases the burning of body fat and promotes the healing of tissues.

What is Testosterone?  

In scientific terms, testosterone is an androgynous steroid harmone”.  /structural-coupling-of-of-hermaphrodism-and-the-androgynous/”>androgynous steroid harmone</a> formed by 19 carbon atoms and found in Leydig cells of the testis and ovaries, in mammalian, reptile and bird species, controlled mainly by the pituitary gland, which regulates the amount needed in The body releasing other hormones for its control, testosterone is commonly called sex hormone

What are the testosterone levels in men and women?

The considered normal levels by the medical community are the following; in women an average between 20 and 80 nanograms per deciliter, but in men it is exponentially higher, between 300 and 1000 nanograms per deciliter, to know how much we have each one of us it is necessary to do a blood test, however these are They do when the symptoms of a hormonal disorder are quite obvious and cause discomfort in the menstrual cycle, in the production of sperm, or the physical appearance of each individual.

Why is this hormone important in sports?  

Since the metabolism is positively influenced by this hormone, many athletes seek ways to increase levels to have a better physical development, either to lose weight burning fat, or to define the muscles and increase lean mass and power or muscle strength, hence called steroid hormone.

How to stimulate the production of testosterone naturally?  

Bodybuilders and athletes who have an adequate and healthy diet usually increase production naturally, since they usually eat foods with a lot of protein, such as eggs, lean meats, broccoli, mushrooms and nuts, these foods are the best option for that your body stimulates the production of testosterone, however it is convenient to avoid sugars and simple carbohydrates that usually do the opposite effect.

This article is written by Angeline 

 

 

Why Mindfulness Helps In Divorce And Other Stressful Events

Mindfulness is, to put it simply, the practice of focusing your attention on the here and the now; of training yourself to exert a greater degree of control over your thoughts in order to stop them from veering into unpleasant territory. Before I tried mindfulness, I believed that the physical sensations I associated with anxiety were caused by my thoughts. Instead, the physical sensations we associate with anxiety are a survival mechanism which served our ancestors well but, with the world posing much less of a physical threat than it did in their day, it’s become significantly less helpful.

For 27 years, I suffered from debilitating anxiety. This, I believe, provided me with experience that I was able to utilise when providing clients caught in the midst of a divorce with tangible advice. It made me more empathetic, more understanding of their situation and more motivated to help them. When the prospect of having to give a speech on my wedding day brought about worry so severe that I had no option but to seek help, I discovered something that would help not only me, but hundreds of my clients, too.

What this means is that, when you feel anxious, it’s little more than a random biological occurrence; a release of chemicals designed to make you more aware of the world around you and more prepared to deal with physical threats. Often, the experience is brief and simply passes away. During times of stress, however, this physical sensation causes us to analyse our current situation and find a reason to be worried. This results in a cyclical process that feeds our anxieties leaving us feeling stresses, exhausted and irritable – particularly whilst we’re in the midst of a highly stressful even such as a divorce.

Why mindfulness helps

Whilst it might appear as though the practice of mindfulness is one that is exclusively centred on controlling our thoughts, this is only half of the story. We are, for example, not always aware of what we’re thinking and are not always capable of choosing to think of something else as a result. Instead, mindfulness is centred on choosing to change our thoughts when we are indeed aware of them. Equally important, though, is that it teaches us to be accepting of the fact that we will not always be in control of our thoughts and that this is ok. Our minds have a tendency to wander so it’s vital that we accept that we’ll have negative thoughts and that, rather than aggressively trying to exert control over them, we should be kind to ourselves and gently try to think of something else.

Mindfulness – by improving understanding of anxiety and it’s causes, coupled with its non-aggressive means of exerting greater control over our thoughts – is proven to significantly increase people’s confidence in their ability to cope with change whilst reducing stress. I can attest to this personally; as can many of the clients I’ve helped over the past few years.

With time, mindfulness helps people to live in the moment. As a result, it is not only extremely beneficial when it comes to helping people through their divorces but, as it often also brings a new-found appreciation for the world around us, is fantastic preparation for the new life that awaits them post-divorce, too.

Author Bio:

Jay Williams works for Quickie Divorce, one of the UK’s leading providers of fast, affordable online divorce solutions.

 

Keeping Healthy in Body, Mind, and Spirit, After Divorce

photo-1498568715259-5c1dc96aa8e7 - CopyAnyone who has been through a divorce will easily understand why the process ranks second in the iconic Holmes and Rahe stress scale. Such a big change in one’s personal life has a significant impact on your financial situation, home stability, and, sometimes, social status. Living a happy, healthy life post-divorce can be challenging, but it can definitely be achieved by keeping your body and mind in optimal shape. In this post, we discuss the importance of approaching health in an integrated manner, during the post-divorce weeks and months.

What Happens to Your Body when You are Stressed?

Stress is more than a state of worry or anxiety; when present chronically, it can cause elevated blood pressure, digestive problems, and headaches, and it is linked to obesity, heart disease, and diabetes. There are no big secrets when it comes to being physically fit. Daily exercise (aim for 30 to 40 minutes) and a sound, Mediterranean diet (comprising lean proteins, seasonal fruits and veggies, nuts, and healthy fats such as olive and flaxseed oil) are key.

Foods for Life and Adaptogens

Stressful times call for extra measures, and this means placing a bigger emphasis on life-enhancing superfoods such as apples (linked to a reduce risk of cardiovascular disease and diabetes), apricots (which are a known immunity booster) and blueberries (rich in anthocyanin, a flavonoid thought to reduce the risk of cancer, heart disease, and diabetes). These are just a few of a vast list of superfoods, so feel free to experiment with new ones depending on the results you wish to achieve.

Back these up if you are feeling low with amazing adaptogens. As noted by beauty guru, Leslie Kenton, these are herbs and roots that “improve your ability to adapt to all forms of stress, while at the same time helping to normalize its biochemical effects.”

Some of the best known adaptogens include Siberian ginseng (thought to promote better sleep, increased stamina, and clearer thinking), suma (a wild root said to raise energy levels and increase endurance), and echinacea (an excellent detoxifying supplement).

Making Room for Mindfulness

Mindfulness based activities such as yoga and meditation are currently used across the globe in top centers catering to a numerous conditions, including eating disorders, depression, anxiety, and substance abuse.

Yoga is also recommended to deal with stress caused by diseases such as breast cancer, prostate cancer, and heart disease, with researchers strongly recommending this millenary practise as a complementary therapy following their successful findings.

Study after study has shown that yoga, meditation and even Tai Chi significantly lower levels of stress hormone, cortisol, and boost energy levels and mood. Scientists belief their success has to do with their emphasis on mind-body control and on pranayamic breathing (which is a powerful way to stop a panic attack in its tracks, as well as keep the mind ‘in the here and now’, instead of focused on the past or in a state of worry about the future).

When going through a divorce, it is vital to approach health and fitness from a multi-faceted perspective that encompasses both traditional healthy nutrition and exercise, as well as activities that work on a mental and spiritual plane. By committing to yourself and exercising self-compassion, health and wellbeing can be two core values that shape your life for the better.

 Author of this article, Lucy Wyndham, is a freelance writer and former Financial Advisor. After a decade in industry, she took a step backward to spend more time with her family and to follow her love of writing.  

Supplements for Stress and Divorce

Going through divorce takes a toll on emotions and can wreak havoc on the physical functioning of one’s body. Stress puts the body on red alert, that one is facing danger and to get prepared. Chronic stress keeps the body in a hyper vigilant state instead of having down time between episodes. Stress in divorce can particularly affect the cardiovascular system. How to mitigate the damage? Take supplements with your health care provider’s guidance.

Omega 3 protects the heart by maintaining an optimal rhythm and increasing blood vessel flexibility. Stress increases inflammation in the body and Omega 3 decreases it. The Journal of Psychiatry is studying the use of Omega 3 for people with depression and other mental health disorders. A study done at Ohio State University on medical students indicated that it decreases mild anxiety. Participants took either a placebo or Omega 3 over a three month period. The results showed a 20% decrease in anxiety with the Omega 3 group, plus a 14% decrease in the pro-inflammatory compound interleukin 6.

Interleukin 6 can be an anti-inflammatory when within normal limits. It relays information between cells, regulates the immune system functioning and cell growth. It helps to stop colds and infections. When the body has chronic low grade inflammation due to psychological stress, then interleukin 6 increases too much and becomes pro-inflammatory. This leads to diseases such as autoimmune disorders including rheumatoid arthritis.

Co-Enzyme 10 (Co Q 10) is an element found in the mitochondria of cells and is especially concentrated in the heart. It converts food into energy and reduces free radicals. A study at Tulane University in New Orleans indicated that Co Q 10 increased the ejection fraction (pumping ability of the heart) by 3.7%. It promotes healthy heart functioning.

Antioxidants are nutrients that include flavonoids that decrease free radicals. Free radicals are the waste products of cells that increase inflammation in the body and the stress hormone, cortisol. Cortisol increases the heart rate, blood pressure and insomnia. Cortisol is responsible for the flight or fight response.

Holy Basil helped me to relax and get deeper sleep during my divorce. I continued to take it at least for a year post-divorce and have gotten positive feedback about it from others undergoing stressful lives.

B Vitamins get depleted when your body is under the stress of divorce. B6 is especially important for immune health. When the B6 level is low, then the production of White Blood Cells, T Cells, and interleukin 2 are decreased. These elements of the immune system fight off colds and infections. B12 is required for cell growth and division. Middle age decreases B12 and stress does too, so consider particularly having your B 12 level tested.

Biotin is needed for the production of insulin and helps in the metabolism of glucose, fatty and amino acids. You may want to take a multi Vitamin B complex supplement. I notice that I get more headaches when I am lax taking this supplement.

Aromatherapy helped me in divorce and beyond.  Nipping into Neal’s Yard for their fabulous aromatherapy products zapped my stress and anxiety. Therapist have recommended Clary Sage for those tensions headaches that come with divorce. Spraying Lavender on your face or pillow at night is relaxing and induces sleep.  Homeopathic remedies have helped many get through divorce too. Follow the path that is most comfortable to reduce stress for you..

Originally published in The Divorce Magazine  www.thedivorcemagazine.co.uk/

Men’s Divorce

Several men stated that post-divorce is the opportunity for change and be can be the catalyst for trying something new. They said when their divorced friends clung to the past they did not fare as well in the post-divorce period. The past cannot be altered, but knowledge gained can be invaluable for moving on. Terry was adamant that men have to do work on themselves after a bad break up before getting into a new relationship. His buddies that got divorce number two did not pause to reflect upon their part which ended the marriage and what could be done differently the next time around. He advises men not to rush into a new partnership too quickly and make sure they understand how to communicate more effectively. He had a session with a therapist and has been blissfully wedded to his second wife for fifteen years.

One man feels that he got a divorce too quickly and could have worked out differences with his wife. He tells other men not to be in a rush for a divorce when hitting a bad patch during marriage. They did not have marital counselling which may have gotten their relationship back on track. He has a job which involves frequent travel and he misses his two young daughters. He jumped into a new relationship right away and has doubts about being with this new girlfriend. This “what if” situation is keeping him in a holding pattern and he is not moving on. Be clear that a relationship is truly over before getting into another one.

Some men commented that some of their divorced peers were living on junk food. Dr Kawachi of the Harvard School of Public Health’s study of 30,000 men indicated this result. Take good care of yourself and prioritise your health and needs. Recently divorced men tended to have a decrease in a healthy lifestyle, partly due to eating less vegetables and consuming more fried food. Although this is changing, in many households, women were the main chefs during marriage. In the States, there is a trend for single men to take some basic cooking classes which then negates this issue of divorce.

The New England Research Institute’s research indicates that 62% of men relied on their wives as their principle social support. Studies by various universities correlate having friends and a good social network positively impacts the immune system in reducing the frequency of colds and the flu.  Others show the healthy effect of a wide social circle on longevity. For example, a study done at Flinders’ University in Australia found that 22% of 1500 older subjects who had many friends, outlived those who only had a few. Men that get out and meet new people or strengthen the bond already made with others, tend to have an easier time post-divorce, than their less connected peers.

Men that have routines felt that they had more control in their lives or knew what to expect in the turbulent divorce period. Some have specific routines with their children, such as a Saturday morning breakfast out or Sunday afternoon engaging in physical activities or sports. Some take the kids or go solo to their parents’ place for a weekly get-together. Others set up weekly meets at the pub with mates for darts. Building weekly fun or interactions into the schedule got some guys through the craziness of divorce.

Consider watching the hilarious film “The Odd Couple” with Jack Lemmon and Walter Matthau. These two fellows navigate the post-divorce period with a lot of laughs and some mistakes. Great fun.

Originally published in The Divorce Magazine  www.thedivorcemagazine.co.uk/

Tips To Lower Stress in Divorce and Other Life Transitions.

Self-medicating is an unhealthy way of dealing with acute   stress and people shared how they survived divorce and beyond without hitting the bottle.  Gardening is what got Aiden through a tough divorce situation, and is a wonderful way to center oneself by taking care of plants. They depend upon you, giving purpose and focus with a daily routine to your life. Aiden looks forward to and is rewarded by vibrant flowers and organic vegetables.  He has a connection to others by sharing his bounty.

Jane got in a singles group post-divorce with both genders to meet a variety of people for friendships. She also joined a women’s group since many others had relationship woes and understood what she was experiencing. They have been in similar situations and can impart their insights. Lastly, Jane became a member of a divorce group who discussed the specific aspects of this situation, such as visitation and in-laws.  Jane felt these three types of groups gave her an outlet for dealing with divorce rather than by heavy drinking.

Reach out to others in order to take the focus off yourself. Volunteering is a great way to achieve this and it boosts your self-worth. One young man started developing an alcohol problem when downing beers at home to counteract loneliness. When a few people started commenting on his alcohol aroma, he took that to heart. Instead of treating loneliness by self-mediating with beer, he adopted a cat. Delia is quite a talker and shares is interest in video games. Finding out the cause of self-medicating is the first step in finding a solution.   www.thedivorcemagazine.co.uk/divorce-self-medicating/

 

Have Laughter & Fun and Live Longer

The health benefits from having fun and laughter are many. Different organizations from the Center for Disease Control (CDC) to WebMD agree on the same principles that it increases one’s well-being.  I like the following quote from Roald Dahl:

“A little nonsense now and then is relished by the wisest of men.”

When you have fun and laugh, that relaxes your muscles relieving or diminishing chronic pain, by releasing endorphins which are natural pain killers. More oxygen and blood circulate around one’s body increasing blood flow to the heart. The stress hormone, Cortisol is lowered which then aids in improving the quality of sleep.

Norman Cousins wrote the book “Anatomy of an Illness.”  He was incapacitated by a spinal column illness and in great pain. He tried both conventional and more holistic types of remedies without a cure. For one month he closeted himself away and watched comedies and read jokes. After that time period, he presented himself to his stunned doctors who could not find a trace of the disease.

At Cancer Treatment Centers of America, CTCA, “Laughter Therapy” is an integral part of cancer treatment. Having fun and laughter boosts the Immune System, increasing natural killer cells which destroy tumor cells.   Laughter aids is boosting one’s positive outlook on life, which is important particularly when facing challenges like cancer or life transitions such as divorce. Having fun connects you to others and various studies have shown the positive affect of socialization on longevity.

Go to a comedy, have lattes with friends, go to Disneyland as I did right before my divorce. Think of what you enjoyed in the past and view this as just what the doctor has ordered, to increase your well-being.

 

Happiness and Meaning in Life

Viennese Viktor Frankl was sent to a concentration camp with some family members and he wrote about this ordeal in his book “Man’s Search for Meaning.” While imprisoned he discovered that others who had meaning in life were more apt to survive.  Frankl stated the Nazis could not take away one’s attitude, outlook on life.  He met several men who gave up and were waiting to die. Frankl delved into their lives and found out what was important to them, waiting on the outside.  For one it was a family member safely tucked away from harm, and the other had a special project that was left unfinished.  These two men then became determined to live.  The Center for Disease Control said that 4 out of 10 Americans  have not discovered their meaning in life and that negatively affects their health.

What is the difference between just having happiness or having meaning/purpose in life?  You are happy because you have money to buy expensive gadgets and goods.  If something took those away, then happiness fades.  Having meaning in life is more lasting, not the here and now of happiness without a purpose.  Meaning in life is more enduring, things may not be great now, but you are reaching out to others and enlarging your supportive social network. Frankl stated that the more one is focused outside of yourself  – reaching out to others – the more human you are. Most people that I interviewed, claimed that they got more out of volunteering, than the recipients did.

Since happiness is a more transient feeling there are ways to boost its level every day.  Spend your money on having experiences, rather than on more material goods.  Think about travel for example.  You open your eyes and mind to new cultures, sights and ideas which in turn can be life changing.  You can bond with your kids and have forever memories.

Make a list of what you enjoy doing and gives you pleasure.  Then schedule these on a weekly basis in your calendar.  It may be going out for lattes or margaritas with the girls or perhaps a stroll around a museum.  Pick some free activities, such as a picnic or hike in a leafy area.  Just thinking about what you were happy about that day can give you a more positive outlook in life.

Optimism and Health

Optimism can affect health and reduce stress, according to the Mayo Clinic.  A positive attitude is that “you approach the unpleasantness in a more positive and productive way.”  One is able to cope better in tense situations when optimistic.  The Mayo Clinic said positive thinking may increase the life span, decrease depression, and give one more resistance to colds.

A New York University study said that the brains of optimistic and pessimistic people light up differently when subjects thought about the future. They are striving to unravel how much is hereditary and much is due to other factors.

Researchers at the University of Penn. are not clear if optimistic people have especially good health because they take better care of themselves or that they have more extensive social contacts which “have been associated with longevity.”

Harvard school of Public Health studied optimism and heart disease.  They concluded that having a positive outlook could reduce heart disease risk by 50%.

Robert Grenfell, director of the Heart Foundation of Australia, said research indicates the link between “psychological well-being” and heart health.  People with social isolation have an increased risk for heart disease.

Different studies were unclear whether it is the pessimism or depression itself that has a negative impact on health, or is it more due to social ramifications such as a lack of a social network. Also it was mentioned that depressed people may not feel like doing preventative health care measures.

Strive to become more of a person who sees the world through rose colored glasses.  It may be beneficial to see a life coach or cognitive therapist, who help give concrete steps to achieve a more optimistic outlook on life. Others dive into self-help books for suggestions.

Children’s stomach and bowel woes

If your child is having stomach/bowel problems which keep reoccuring for several weeks, it’s time to take the next step. Check her stress level. Could she be bullied at school? Is she having problems with her teacher, homework, classwork or peers?   Check in with her teacher to see what may be happening.
If she got an all clear from her doctor, then insist on a more in depth evaluation, including blood tests for blood sugar, gluten and lactose intolerance. Also have a stool sample analyzed, particularly if your family travels.  A good friend in my nursing school was hospitalized with a nasty GI parasite and she hadn’t left the state, much less the country.
Is your child getting 5 to 7 fruits and vegetables a day?   Is she mainly living on fast foods (particularly teenagers)?  I’m guilty of making meals from frozen, but organic foods without including a salad for roughage.
If she is running to activity to activity, without much downtime? A hectic schedule can contribute to GI woes.

quick and easy healthy meal/snack

For a quick and yummy breakfast, I throw this together.  Take at least 1/2 cup of non-fat or low-fat plain Greek yogart and sprinkle in some raw oats  ( I use McCann’s quick rolled oats). Use as much as you like,for either a  more crunchy or creamy texture. Then I add around 1/2 cup of  blueberries. Use whatever fruit that you like and change it for variety or for what is in season.
   For a fancier dish, mix equal amounts of blueberries and green grapes together. Add a creamy,  rich strawberry yogart, such as yoplait, to coat the grape/berry mixture.  Serve in a pretty dish.  The amount depends upon how many people will be eating it.  This  looks elegant in a brunch buffet. Enjoy!.

How to treat burns

Have a safe 4th of July and watch children around fireworks and outdoor grills. This is the difference between burns and how to treat them. A first degree burn is pink or red and can be a mild sunburn. Put a cool cloth over burn and after that, aloe vera or other simular burn remedy.
A second degree burn goes to the dermis skin level, and appears mottled pink, with some blisters or waxy looking areas. Pour cool water on the burn. If the burn is more than 15% of the total body area, is on the feet, hands, face or groin area, then that person should be seen as an emergency patient. Remove jewelery from burn areas right away, before swelling starts. Do not put any ointment on burns when the person will be going to the ER for evaluation.
A third degree burn goes to the fatty tisse and can invovle the bone and muscle as well. It appears whitish with some grey/black areas. Call 911 right away and cover the person with a sheet or blanket while waiting for the ambulance.
If the burn is from a chemical, then call poison control at 1-800-222-1222.
Remember the stop, drop and roll if your clothes catch on fire.

Prevent/Treat Sunburn Peeling

If you or your child gets a sunburn, here is a tip to prevent peeling or stop it in it’s tracks.  Mix equal parts of  Apple Cider Vinegar  (the darker type)  and water in a small container. Apply this mixture over the sunburn areas, including  over the white, flakey peeling skin ( it will stop peeling after this).  Use this mixture at least every  1/2 hour to hour durning the first 24 hours.  Put this mixture by your bedside , so you can  apply this over the sunburned areas, if you wake up during the night, without having to get out of bed. Yes you may smell like a salad during this process, but it is better to have the sunburn go into a tan vs. white, peeling skin.
Remember to apply sunscreen frequently and not wait until you feel a burn. Get a small travel   or sample size of sunscreen to make it easier for kids to tote it around.

Exercise and Fitness

This is a resistance exercise that can be done at home, in a hotel room or cruise ship cabin, using a small hand towel. Stand with your legs apart and kness slightly bent. Put a small hand towel over your head and grasp the two ends, pulling on each end. Bend 5 times to the right and 5 times to the left from your waist, maintaining  resistance with the towel. Keep going. This is great to do while your body lotion is drying. Not only do your arm muscles get a work out, but you will feel it along your sides as well.
This can be followed by doing some squats, easy to do when you are travelling. Stand with your legs apart with toes pointing outward. Lift your big toes to avoid pressure on your knees. Then lower your bottom, like you are going to sit down. Keep your back  in the same position, doing the bending from your knees.
Remember to just take the stairs on cruise ships, then you can eat that great looking dessert.

Skin cancer

People sometimes put off having moles and freckles checked, because they think that they are too young for skin cancer.  If you have a lot of freckles, having an all over body exam,  by a dermatologist is a good idea to establish a baseline. Two years ago, some very dear friends lost their son to melanoma.  He was out in the sun a lot,  playing golf and other sports and didn’t wear any sun screen.

Here is a guide to determine if you should see a dematologist for skin cancer. This is an easy way to remember what deadly moles look like. ABCDE.
Asymmetry.  Is the mole perfectly round (normal), or a different shape?
Border.  Are the edges sharp (normal), or more blurred?
Color.  Is the mole one color ( normal), or a variety of black, brown or red?
Diameter. Is the mole under 6mm (normal) or over that size?
Expert.  If your mole/s fall in these second categories, then see an expert (dermatologist).
This is the guide that nurses use, and I want to add, if your mole is bleeding, also have it checked.  Sometimes a cancerous mole may stick up more (such as on the scalp) and you notice it that way. An acquaintance started feeling a small bump on her scalp when she was doing her hair.  This sun-loving woman had the bump checked out and it turned out to be cancerous (she was in her early 30’s at the time). Scalps can get sunburned too, so wear a hat in the intense sun.

Heat Stroke vs Food Poisoning

I was just asked how to differentiate between heat stroke and food poisoning. With food poisoning, the body wants to get rid of the toxins as quickly as possible. You will have diarrhea along with vomiting. It comes on very quickly. Sometimes it is as if one moment you are fine and the next, you are running to the bathroom. With food poisoning, you may end up camping in the bathroom for the night.
Heat stroke comes on more slowly, in a gentler way. You feel hot, nauseated, without always vomiting. You may have a headache.  The symptoms of heat stroke lessen when the person gets out of the sun, sips a cool drink, puts ice or a cold cloth over part of them, and lies down for a while.  Sometimes with food poisoning, you can remember some dodgy food which you consumed.  Heat stroke comes on after being in the sun or in the scorching heat.

Treating heat exhaustion

The symptoms of heat exhaustion are: dizziness, nausea/vomiting,  muscle weakness, heavy perspiration with possible clammy skin. Get the person to a cooler place, loosen clothing and have person start drinking water or an electrolyte replacement drink.  A women on a boat developed heat exhaustion quickly, when I was in the Caribbean.  I had a staff member put crushed ice in 4 disposible gloves and I put 2 of  them under her arms. Her husband put 2 gloves with the ice around the woman’s groin. These are 2 sites which bring down the body’s temperature more quickly.
Heat stroke is a medical emergency, with these symptoms: hot, dry red skin, confusion,rapid heartbeat,lack of sweating, high body temperature and possible fainting.
Stay well hydrated on hot days and in some shade.

Treating the Flu

Here’s a nurse’s tip for stopping the flu in it’s tracks. Boiron Homeopathic medicine makes a great product which is small pellets  that melt in your mouth ( great when you can’t keep anything down).  It’s called Oscillococcinum and can be found in almost any drugstore or supermarket.  It really is a miracle remedy in my book.  I  have given it “off label” for food poisoning and it cut the suffering time to less than half.

For colds, “Coldcalm” helps my symptoms to be in hours instead of days.  I keep both of these products on hand, because especially when the flu hits, you don’t want to find someone to go to the store for you.  There are special formulations just for kids.  If I start to lose my voice with a cold, then I get it right back with this product.
Of course flu/cold prevention is always best, so remember to wash your hands and carry around a hand sanitizer.  Pop a hand sanitizer in your kid’s school backpack. Cough in your arm or shoulder and not in your hands.

Treating insect stings with kitchen ingredients

It’s easy to treat insect stings with what you have in your kitchen.
For bee stings, scrape the stinger out by going across the sting with a credt card. After washing the area, apply a paste, made with baking soda and water.
Use vinegar to  neutralize the area of an alkaline jellyfish sting.  Vinegar will lessen the pain from the sting.
If your child gets bitten by a wasp, pour fresh lemon juice over the area.
Cold compresses help with insects stings.
With black widow or brown recluse spider bites, clean the bites with an antiseptic and keep the person quiet until she receives medical help.
With snake bites, keep the bite area at or below the level of the heart while waiting for medical treatment.
I use Benedryl gel on my kids’ bug bites.  If you have many bites, you may want to consider a Benedryl capsule.  Some parents feel oatmeal baths get rid of their childrens’ itchiness. Wearing pants and a lightweight long sleeve shirt can prevent the bites in the first place.