Sports, Health & Wellness
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4 Tips that’ll help you sleep better at night
TIP #1 AROMATHERAPY CAN HELP
Studies have suggested that certain scents can have a calming and sedative effect on a person. Lavender is one that’s been widely used to relieve insomnia and anxiety. You can start by using these scents in the shower, then burning a candle or rubbing a blend of oils at your pressure points before bed.TIP #2 KEEP THE ELECTRONIC DEVICES AWAY FOR AN HOUR BEFORE BED
Electronic devices emit blue light, which tend to be beneficial during the day – they boost attention, reaction times and mood – but not so much at night.Blue light is one of the most disruptive kinds of light to be exposed to at night. It suppresses the secretion of melatonin – the hormone that regulates sleep.
For better sleep, start tuning your body for bed at least two to three hours before bed by avoiding bright screens. (No more checking your Instagram feed and e-mails before bed – do that in the morning.) You can also dim the lights in the house, or use red light, which does the least to suppress melatonin.
TIP #3 WATCH WHAT YOU EAT AND DRINK
Stay away from caffeine after three in the afternoon. It’s tempting we know, especially after lunch, but it’s best to go with herbal tea and infusions, rather than to be kept awake at night. Chamomile tea is known for its calming properties, which help ease the body into sleep.Foods that are rich in protein can make you more alert, so opt for slow carbohydrates instead. Examples of them include potatoes, brown rice or wheat pasta. Eat in moderation, at least two or three hours before bed.
TIP #4 SET ASIDE TIME FOR MEDITATION
Thoughts of the day’s happenings, assignments and deadlines – to name a few – fill our heads as we lie in bed, unable to relax. The stress messes with the quality of sleep we get, and sometimes, the ability to fall asleep. So try clearing your thoughts before hitting the sack. The best way to do this is through meditation.Here are two meditation videos you can follow. All you need to do is to listen to the audio track, no need to actually watch the video. If you do it properly, you’ll wake up feeling refreshed the next morning, even if you don’t get the full eight hours of rest.
Just remember to make sure your phone and earphones are placed in a safe position, in case you fall asleep while listening to the tracks. Prepare a separate alarm, too, if you’re worried.
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6 reasons why you're not losing weight -- and how to fix it
You've tried everything (so it seems) and yet those scales still aren't tipping in your favor.
But hang on, make sure you haven't fallen into any of these weight-loss ruts - and whatever you do, don't reach for that brownie.
1. You're exercising or dieting - but not at the same time
The effects of healthy eating will be limited if you don't do any exercise. Working out builds muscle and the more muscle you have, the more calories your body burns.
Conversely, the best workout routines can be undone if you eat whatever you want.
"You'll be gaining muscle mass from exercising and fat from your bad eating habits, which means you won't see a huge difference on the scales," says Dr Kevin Teh, medical director at The Aesthetic Suite, a Singapore Medical Group clinic.
FIX IT: If changing your diet and workout regime at once seems too daunting, hedge your bets on one.
Dr Teh recommends fixing eating habits first. The logic is that eating healthily and watching your caloric intake will almost guarantee weight loss in the first few months.
"When people see results, they gain extra stores of willpower to start exercising," he explains.
Cut out all sugar and scale down on refined carbs and processed foods, says Dr Teh.
Eat high-quality food like fish, meat, eggs, veggies and fruits, which are as close to being unprocessed as possible.
Cook your own meals so you can control salt, sugar and oil levels, and eat until you're only 80 per cent full, he adds.
2. You're eating way too little
Your body needs at least 1,200 calories to function - any less and it goes into starvation mode, says Dr Jean-Jasmin Lee, a family physician with KK Women's and Children's Hospital (KKH).
"Your body thinks it's starving and adapts by conserving calories. This slows down your metabolism and increases fat storage," she adds.
If you're consuming too little calories, ketosis also sets in - a condition where you not only burn fat, but muscle mass too.
Your blood sugar also plunges, leading you to binge or crave a sugary fix.
A related mistake: cutting out a major food group, like carbs. Because carbs are your body's preferred source of fuel, a low-carb diet will leave you listless, with little energy to exercise.
FIX IT: Don't starve yourself or skip meals. Eat regularly and from the major food groups, so that you don't run the risk of a nutritional deficiency, says Vanessa McNamara, a Singapore-based dietitian.
Fuel up on complex carbs such as brown rice, and wholegrain bread and pasta. These have a low glycemic index and release energy gradually, so you won't be tempted to snack.
3. You've fallen victim to the "calorie creep"
It's shockingly common for people to unknowingly consume extra calories.
"You eat mindlessly and have no knowledge of where and when the calories came in," says Vanessa.
For instance, people often forget about the calories in their drinks, such as sweetened coffee and bubble tea.
FIX IT: Keep a food diary so you're more aware of what you eat and drink, says Vanessa.
It also lets you make adjustments - for instance, "if you had a huge meal yesterday, have a lighter lunch today or take a walk around the park," Vanessa suggests.
And because you're also more likely to eat unthinkingly when you're dining out, or with friends, make allowances for this.
Vanessa's tip: "If you notice you've been eating out a lot lately, commit to eating out just once a day."
4. You're not exercising right
Some common pitfalls include:
- Not working out hard enough
"One problem I see in gyms is people doing workouts with little determination," says Denis Mecklenburg, director and sports therapist at Physioactive, a physiotherapy and sports injury clinic. "They don't do enough reps, or they get distracted by friends."
- Thinking that exercise is your free pass
"You rest or eat more than you normally would because you think you 'deserve' it after exercising," says Dr Lee.
- Having a yo-yo exercise regime
There's no point going exercising thrice a week, and then taking a one-month hiatus. Be consistent.
FIX IT: Aim for between 2.5 and 5 hours of exercise every week. Space out your exercise sessions across the week, making sure each session is at least 30 minutes long.
If you have had problems sustaining an exercise routine in the past, go with low- to moderate-intensity workouts - think a light cardio session of jogging or cycling.
Incorporate muscle-strengthening exercises in the form of resistance or strength training - think squats, push-ups, or exercises using resistance bands and free weights.
"Do these for two or more nonconsecutive days a week. Aim for two sets of eight to 12 repetitions per exercise," says Tai Kit Ping, an exercise specialist with KKH's Sports Medicine Programme.
5. Your lifestyle habits are poor
If you're not getting enough sleep, you're likely to snack for a quick shot of energy.
Stress has also been shown to increase hunger cravings.
And if you like your tipple, remember that alcohol is highly calorific. Plus, your body breaks down alcohol into acetate, which replaces fat as a source of fuel, says Dr Lee.
"This lowers your fat metabolism by approximately 75 per cent."
FIX IT: Get the recommended hours of sleep every night, watch your stress levels and limit your alcohol intake.
"I recommend no beer at all and one to two glasses of wine a week, at most," says Dr Teh. "If you prefer hard liquor, drink it neat, without sweet mixers like juices or cordials."
6. You have really high expectations - chill out!
It's natural for weight loss to taper off as you approach a healthy weight.
Also, think about whether you're expecting the impossible.
Unless you're obese, you should aim to lose no more than 10 per cent of your initial body weight over six months - or around half to 1kg a week.
FIX IT: Don't fixate on a "magic" number or weight.
"Sometimes, the number on the scale may stay the same, but your clothes will feel looser and you'll drop dress sizes as your muscles get more toned," says Dr Lee.
"Instead of asking yourself, 'How much weight did I lose this week?', focus on how much exercise you managed and whether you were careful with your diet. Enjoy the process of healthy eating and exercise. Remember that weight loss is just one of the benefits of what you're doing."
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8 Homemade Natural Remedies For Flu & Cough That Actually Work
There are no shortage of flu and cough remedies out there that are purported to work wonders on your sniffles. We’ve researched the science behind each ingredients and have compiled 8 remedies using natural basic ingredients that actually work!
1. Lemon, Ginger & Raw Honey Flu Remedy
Lemon has natural antibacterial properties, high levels of vitamin C and the natural ability to support and detoxify your liver, lemon acts a strong defense against germs. As disease thrives in an acidic environment, it’s alkalizing effect also promote health.
By using raw honey you’re getting all the benefits of the enzymes, vitamins and minerals that would otherwise be destroyed during the pasteurization process. Raw honey offers tons of protection against germs due to its strong antibacterial and anti-microbial effects.
See the full recipe here: Lemon, Ginger & Raw Honey Flu Remedy Drink
2. Ginger Tea
Ginger’s been used for centuries to relieve a sore throat and loosen up congestion due to a cold. Best known for its ability to calm an upset stomach, ginger can also relieve aches and pains due to its anti-inflammatory properties.
The pungent root can also act as an antihistamine and decongestant, two cold-easing effects embraced by Chinese herbalists for millennia.
See the full recipe here: Ginger Tea
3. Spicy Lemon-Ginger “Intensi-Toddy”
This is an intense mix of drink that combines the antiviral and antibacterial properties of cloves, cayenne, ginger, lemon and honey.
See the full recipe here: Spicy Lemon-Ginger “Intensi-Toddy”4. Classic Chicken Noodle Soup
Based on a study* by researchers Sanu A. and Eccles R., they found that a hot drink with a strong taste (like chicken soup, hot honey and lemon, or even a spicy curry) will provide “immediate and sustained relief from symptoms of runny nose, couch, sneezing, sore throat, chilliness, and tiredness”.
The hot tasty drink or soup works by promoting “salivation and air-way mucus secretions to lubricate and soothe the upper air-ways”.
* The effects of a hot drink on nasal airflow and symptoms of common cold and flu, Common Cold Centre and Healthcare Clinical Trials, 2008.
See the full recipe here: Classic Chicken Noodle Soup
ARTICLE CONTINUES BELOW
5. Apple Cider Vinegar Elixir
Apple Cider Vinegar has been used in flu remedies as well as other illnesses or conditions such as colds for centuries. It has been used successfully and safely against flu symptoms like cough, sore throat and sinus infection.
Colds and flu cause your body’s pH to become slightly more acidic than healthy levels. Although apple cider vinegar itself is acidic, it has an alkaline effect which helps to balance out the pH level of your body. It also helps to thin mucus.
See the full recipe here: Apple Cider Vinegar Elixir6. 44-Clove Garlic Soup
Fresh garlic is also a potent antibacterial, antiviral and anti-fungal agent. It has long been hailed for its healing powers, especially against infectious diseases like cold and flu.
It’s thought that much of garlic’s therapeutic effect comes from its sulfur-containing compounds, such as allicin, which is also what gives it its characteristic smell. Other health-promoting compounds include oligosaccharides, arginine-rich proteins, selenium and flavonoids.
Research has revealed that as allicin digests in your body, it produces sulfenic acid, a compound that reacts with dangerous free radicals faster than any other known compound.
Not only is it effective at killing antibiotic-resistant bacteria, including MRSA, but it also fights yeast infections, viruses and parasites. Garlic must be fresh to give you optimal health benefits though.
See the full recipe here: 44-Clove Garlic Soup
7. Homemade Cough Remedy
Cayenne is great for warming the body and stimulating the release of built up mucous in the sinus and respiratory passages, cayenne pepper also causes you to sweat, lowering a fever and eliminating toxins. Adding cayenne to your diet can also help to increase circulation and give you a natural relief of pain.
Cinammon is traditionally used to soothe aches and pains because of its natural pain relieving effects, cinnamon is also a natural antibacterial and anti-fungal. This warming spice stimulates circulation and increases the elimination of toxins.See the full recipe here: Homemade Cough Remedy
8. Salt-water Gargle
When you gargle with concentrated salt water, osmosis occurs. Osmosis is what happens when solvents, separated by a semi-permeable membrane, move from lower concentrations to higher concentrations. The two sides want to move towards an equilibrium.By introducing this into your throat, you’re helping to create an environment that is less hospitable for bacteria.
The high concentration of salt also help to draw liquid from the throat. Specifically, drawing out the edema (excess fluid). Edemas naturally occur during an infection, and by drawing it out of the tissue, you are reducing the swelling. This in turn makes your throat feel better. salt sore throatThe salt may also kill off some of the bacteria, but many strains are now resistant to the mild levels of salt.
It is a misconception to think that the salt water will directly kill off the bacteria. Gargling with salt water simply creates a dehydrated environment that the bacteria find less hospitable and potentially dangerous. Unfortunately, many sore throat infections are also often lodged down in tonsillar crypts. This means that they would not be as exposed to the oral environment so gargling with salt water would be of little help.
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5 outdoor exercises to tone your body
Don't have the time or money to join a gym? That's okay, because exercising outdoors is the new big thing. Fitness coach Thétis Guimbioko has come up with five easy exercises you can do using what's around you.
On the ground
Squats are a great way to strengthen your thighs and buttocks. Start in a standing position, with shoulders broad and back straight, feet at waist width and toes aiming slightly towards the outside. With your body weight on your heels, bend your knees and lower your body, making sure your knees do not pass your toes, until your legs form a 90-degree angle. Do five sets of 10 reps with a 30-second rest in between.On a chair
This exercise is normally done standing up, but starting in a seated position is an alternative for beginners. While sitting in a chair, the goal is to work the oblique abdominal muscles. Place your hands behind your head and keep your knees at a 90-degree angle. Rotate your upper body to the left and then return to the middle before rotating to the right. Continue these rotations, at a comfortable rhythm for you, for three to five minutes. Inhale on one side and exhale on the other. This is an ideal exercise to slim the waist.On a bench
The starting position for this exercise will have your hands holding the bench behind you and supporting your body, straight and extended, at a 45-degree angle to the ground. Basically this is a mix of a reverse pushup and a dip. You'll want to lower your body until you touch the bench and then push yourself back up. There's no better way to strengthen the muscles on the back of your arm. Do five sets of 20 reps with a 30-second break in between.Against a fence
If pushups are too difficult for you, this exercise using a fence is a great alternative. Lean into the fence at a 45-degree angle, in basic pushup position. Make sure your hands are holding the fence at shoulder height and then lower yourself until your chest touches it. Exhale on the way down and then inhale as you push yourself back up. Take care to keep your body straight throughout. Do five sets of 20 reps with a 30-second rest in between. Perfect for working the shoulders and arms.In a stairwell
One of the best cardio exercises you can easily do is climbing stairs. Quick bursts up a set of stairs will burn calories and tone your buttocks, thighs and calves. Find a staircase that's not too long and, keeping your body as upright as possible, race up and then turn around and come back down. Do five sets of five with a break in between sets that lasts as long as the activity itself. -
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7 best ways to get a deeper sleep
If you’re having trouble getting that full night of restful sleep these handy tips could really help!
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Exercise is a great way to make sure that you fall asleep more quickly and sleep soundly. But make sure you finish your workout at least three hours before bed — otherwise, you may have a tough time falling asleep due to the hormones secreted during exercise, which can make you feel wide awake.
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Levels of your hunger hormone need to be high in order for you to sleep deeply, and carbohydrates will lower it, which affect the quality of your sleep. As long as you cut off carbs two hours before bedtime, you should be fine.
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When it comes to your mattress, it doesn’t matter if it’s firm, soft, or somewhere in between — just make sure it’s the most comfortable one for you and your body.
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According to research conducted by sleep experts, a cool room is the most conducive to deep sleep. Since your body’s temperature naturally drops while you’re asleep, a room that’s too hot will interfere with this natural cycle and make you a restless sleeper.
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Make sure to turn off your computer and phone before it’s time to get ready for bed — the glow they emit can disrupt the depth and quality of your sleep.
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Even if you can fall asleep in an environment that’s not dark and quiet, the quality of your sleep can be compromised by a noisy, light-filled sleep environment and you won’t wake up feeling as well-rested and refreshed as you should.
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If you don’t feel tired, don’t force yourself to get into bed in hopes that it will make you sleepy — you’ll end up tossing and turning in frustration. Speed the process along by engaging in a relaxing activity like reading, taking a bath, meditating or journaling. Once you’re drowsy, hit the sack and enjoy some deep, restful shut-eye.
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Originally posted by FireIce:
Are these exercises good for scoliosis?
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How to Eat Foods That Burn Belly Fat
Have you heard about the latest way to burn belly fat? Would you think you could lose belly fat by eating fat? That just does not sound possible, or is it? According to the editors (and experts) of Prevention magazine, this is very possible. There are certain foods you can eat that will burn belly fat away without ever having to do a crunch. These foods target the belly area in women and if you include them in your diet (at every meal), you can burn belly fat away easily.
Things You'll Need
- Oils
- Seeds and Nuts
- Avocado
- Olives
- Chocolate
1. Understand what is known as "MUFAs." MUFA is short for mono-unsaturated fatty acids. This type of fat is considered to be a healthy form of fat that will target the fat found in the belly area. MUFAs are "good fat" that you must include in every meal for this plan to work. There are five main groups of MUFAs from which you can pick. Each one is detailed below.
2. Selectfrom the numerous MUFA oils available to cook with or add to your creations. You can use any of the following oils in your meals to burn belly fat: canola oil, olive oil, safflower oil, flaxseed oil, sesame oil, peanut oil, walnut oil, sunflower oil, soybean oil and pesto sauce.
3. Choose the right seeds and nuts that contain MUFA. All of these nuts and seeds burn belly fat and can be consumed as snacks or added to many recipes: almond butter, natural peanut butter (smooth and crunchy), cashew butter, dry-roasted cashews, dry-roasted sunflower seeds, dry-roasted peanuts, roasted pumpkin seeds, walnuts, Brazil nuts, hazelnuts, almonds, pine nuts, pecans, macadamia nuts, pistachios, sunflower seeds, pumpkin seeds and sesame seed paste (tahini).
4. Add avocados to your meals to burn belly fat. Include either the Hass or Florida avocado in many different entrees to incorporate this MUFA in your diet.
5. Eat plenty of olives. Choose from black olives, green olives or black olive tapenade or green olive tapenade and watch the belly fat disappear.
6. Include chocolate MUFAs in your diet plan to burn belly fat. Pick from semi-sweet chocolate chips, dark chocolate chips or chunks or shavings of both to add this delicious belly-fat-burning MUFA. -
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7 Benefit Of Heavy Resistance Training
For years only a finite number of dedicated fitness enthusiasts practiced a sure-fire method of achieving results from exercise: weightlifting with the heaviest loads possible. Most common gym routines are derived from the bodybuilding world and focus on moderate-to-high repetition ranges, usually eight to 15 reps, to increase the size of a muscle. Serious strength-training enthusiasts know that lifting heavy for five repetitions or less, while extremely challenging, is the quickest way to increase muscle strength.
There is a distinctive difference between training for muscle size—technically called hypertrophy—and training for strength and increasing a muscle’s ability to generate force. While lifting heavy can improve the force output of a muscle without significantly increasing its size, training for size can increase muscle volume without necessarily improving strength. Lifting with high repetitions can increase the sarcoplasmic hypertrophy of a muscle by increasing the amount of fluid in the sarcoplasm of muscle cells. However, using a heavy weight for fewer repetitions results in myofibrillar hypertrophy by increasing the thickness of individual muscle fibers. Sarcoplasmic hypertrophy increases the size of a muscle, while myofibrillar hypertrophy results in thicker muscle fibers capable of generating higher levels of force.
If you are looking for a way to supercharge your clients’ workouts or help move past them past a plateau, consider using a weight heavy enough to limit them to five repetitions or less.* Here are seven benefits of how using heavy resistance can maximize the results from your fitness program.- Training for muscle strength is different than training for muscle size. A six- to 10-week strength-focused mesocycle of heavy resistance and low reps followed by a six- to 10-week hypertrophy (bodybuilder) mesocycle of moderate weight for higher rep ranges can produce significant gains in both size and strength.
- Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a
muscle is challenged with heavy resistance or working to fatigue.- Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.
- Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.
- Lifting heavy weights increases production of the hormone IGF-1. This hormone is related to the production of brain-derived neurotrophic factor (BDNF), which is a neurotransmitter responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. In short, lifting heavy could make you smarter by enhancing cognitive function.
- Training with heavy weights helps you to improve your self-confidence. Knowing that you can lift heavy stuff gives you the confidence that you can handle common challenges, such as a putting a bag in the overhead bin on an airplane or carrying a heavy piece of furniture while reorganizing a room or helping a friend move.
- Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.
*WARNING: Using heavier weights requires using machines or a spotter to maximize safety. In addition, when lifting with maximal loads, it’s important to include longer rest periods of at least two to three minutes to allow muscles to properly recover before going back to work.All exercise provides general health benefits, but resistance training with heavy weights is one of the quickest ways to achieve the benefits identified above. Keep in mind that according to the general adaptation syndrome, the body adapts to an exercise stimulus after a period of 12 to 14 weeks. Once your client starts training with maximal weights, he or she will experience serious gains. After three or four months, however, you will need to change your client’s training routine to provide a new stimulus to his or her body. -
Boost your metabolism with exercises
First of all, can you make your own metabolism better? Science says yes, but don’t forget that people over the age of 40 will have their metabolisms slow down naturally, continuing to slow down as they age. Also, men burn more calories than women do, which is also a natural thing, but in most cases, your metabolism is something you inherit. But you can surely improve it, with the following exercises:
Before you start, you’ll need an exercise mat and two sets of dumbbells, where one pair should be lighter than the other. Do two sets of each exercise mentioned below. One day, use the heavier weights for 10 reps every set, and the next, do 14 reps per set with the lighter dumbbells.
Pendulum kickback. It tones your triceps and thighs. While you’re holding a dumbbell in each hand, stand with your right leg in front of you, a few centimeters above the floor, your foot flexed, and elbows bent in a 90 degree angle. Swing your right leg behind you, and straighten your arms. Return in the previous position to end a single rep.
Crouch and pull – tones your shoulders, arms, and your thighs. Stand with your feet apart and sit back into a half squat. Holding a weight in each hand, hinge forward from your hips with your arms below the shoulders. While keeping your lower body still, rotate your torso to a side and pull dumbbell toward chest, with the elbow pointing up.
Squat curls tone your biceps and thighs. Hold a dumbbell in one of your hands at side, cross your right ankle over the right thigh, bend your right knee and hips, sitting back as you raise the weight to the right shoulder. After finishing a set, switch sides.
