56 Days to Fitness
What is Earl Grey tea? Earl Grey tea is a tea that is infused with bergamot. To produce Earl Grey tea, the rind of bergamot orange is usually cold pressed to produce bergamot oil extract. This fragrant oil is then added to the tea leaves. Another method . . .
When you always feel tired, you may find it harder to concentrate on tasks, your level of frustration may rise, and you may not be as productive as you used to be. Sometimes the cause of persistent fatigue is obvious; other times, not so. Being energetic . . .
The word “health” came from the Old English word “hælth”, which means “wholeness”. If you are healthy, you are “whole” in every sense of the word. Good health is essential to living a longer and happier life. In this article, . . .
Your body type and shape are largely dependent on your genes. Body types can be classified into three main categories: ectomorph, mesomorph, and endomorph. If you are curious which sports are best for you, knowing your body type may become an important . . .
Almonds have an impressive nutrient profile. A one-ounce serving (28 grams) of almonds contains:
• Vitamin E: 37% of the RDI
• Magnesium: 20% of the RDI
• Manganese: 32% of the RDI
• Fat: 14 grams
• Fiber: 3.5 grams
• Protein: 6 grams
RDI = Reference Daily Intake
They also contain vitamin B2 (riboflavin), copper, and phosphorus.
Vitamin E is a family of fat soluble antioxidants. It tends to build up in the cell membranes in the body, protecting cells from oxidative damage. Almonds are among the best sources of vitamin E, with just one ounce providing 37% of the RDI.
Studies have linked a higher vitamin E intake with a lower incidence of heart disease, cancer, and Alzheimer’s disease.
The magnesium in almonds may help lower blood pressure levels. High blood pressure is a leading driver of heart attacks, strokes, and kidney failure. A deficiency in magnesium is linked to high blood pressure.
Studies show that addressing magnesium deficiency can help reduce blood pressure. If you don’t meet the dietary recommendations for magnesium, try adding almonds to your diet.
High levels of LDL cholesterol (also known as bad cholesterol) in the blood is a known risk factor for heart disease. A person’s diet can have a major impact on LDL levels. Some studies show that almonds can effectively lower LDL.
One study found that eating 1.5 ounces of almonds per day lowered LDL cholesterol by 5.3 mg/dL. Participants also lost belly fat.
Almonds may help improve lipid levels in the blood. This can be beneficial for heart health. A 2014 study found that almonds reduced blood pressure, improved blood flow, and increased the levels of antioxidants in the bloodstream. The participants were healthy males 20 to 70 years of age who took 50 grams of almonds per day for four weeks.
Researchers believe this may be due to the vitamin E, healthy fats, flavonoids, and fiber in almonds. To obtain these benefits, they recommend eating a handful of almonds each day.
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It’s normal to feel stressed once in a while. But if stress drags on for a long time, it can make you more vulnerable to illness, from colds to other infections. Chronic stress suppresses your immune response and stimulates the release of the hormone cortisol. Cortisol interferes with the T-cells’ (a type of white blood cell) ability to reproduce and receive signals from the body. This hormone also reduces IgA (Immunoglobulin A), which lines the gut and respiratory tract, and is the first line of defense against pathogens.
To keep your stress in check, include meditation or yoga in your regular routine. Another thing you can do is to practice breathing exercises like the 4-7-8 technique. Here’s how to do it: Empty your lungs of air. Inhale quietly through the nose for 4 counts. Hold your breath for 7 counts. Exhale through the mouth, making a “whoosh” sound, for 8 counts.
Vegetables are loaded with nutrients that are essential for a healthy immune system. For a healthy liver, include cruciferous vegetables like kale, broccoli, and cabbage to your diet. A healthy liver is important in the body’s natural detoxification process. To boost your immune system, make sure to also eat a balanced diet.
Vitamins A, B6, C, D, E, and the mineral zinc can help boost the strength of your immune system. In particular, vitamin C is well-known for supporting a healthy immune system as well as being an antioxidant that fights free radicals in the body. Foods rich in vitamin C include oranges, strawberries, grapefruit, and spinach.
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Cigarettes are bad for the lungs because of the nicotine and other chemicals that they contain. One of the most harmful effects of smoking is that it increases the risk of developing lung cancer (25 times greater for men, 25.7 times greater for women). The CDC reports that approximately 9 out of 10 lung cancer deaths are linked to smoking.
Also, smoking cigarettes presents a higher risk of developing chronic obstructive pulmonary disorder (COPD), causing 80% of COPD deaths. Cigarettes are linked to chronic bronchitis, emphysema, and can trigger an asthma attack.
Smoking cigarettes can damage the heart and blood vessels. The tar and chemicals in cigarettes can increase the risk of atherosclerosis (buildup of plaque in the blood vessels). This limits blood flow and can lead to potentially life-threatening blockages.
Furthermore, smoking increases the risk of peripheral artery disease (PAD), which occurs when arteries to the arms and legs narrow, restricting blood flow.
Having PAD increases the risk of:
• blood clots
• angina (chest pain)
• stroke
• heart attack
If you smoke, you’re more likely to have a stroke than someone who does not. Smoking can increase the risk of having a stroke by 50%. One way that smoking can increase the risk of a stroke is by increasing the chances of developing a brain aneurysm, a bulge in a blood vessel caused by weakness in the blood vessel wall. This can burst or rupture, which can lead to a serious condition known as a subarachnoid hemorrhage, a type of stroke that can cause brain damage and death.
The good news is, within 2 years of stopping smoking, the risk of stroke is reduced to half that of a smoker and within 5 years, it will be the same as that of a non-smoker.
Smoking causes problems such as stained teeth, bad breath, gum disease, and damage to the sense of taste. But the more serious concern is an increased risk of cancer in the lips, tongue, throat, voice box, and esophagus. Approximately 93% of oropharyngeal cancers are caused by smoking.
Stopping the use of tobacco, even after many years of use, can greatly reduce the risk of developing head and neck cancer. Once you’ve been smoke-free for 20 years, the risk of head and neck cancer becomes the same as that of a non-smoker.
In males, the more and longer a person smokes, the higher the risk of erectile dysfunction. Also, smoking can affect sperm quality and therefore reduce fertility. In females, smoking can damage a female’s reproductive system. It can also make it more difficult for a woman to get pregnant. This is because tobacco and other chemicals in cigarettes can affect hormone levels. Smoking can affect pregnancy and a developing fetus in several ways, such as:
• increasing the risk of ectopic pregnancy
• reducing a baby’s birth weight
• increasing the risk of pre-term delivery
• damaging a fetus’s lungs, brain, and central nervous system
• increasing the risk of sudden infant death syndrome
• contributing to congenital abnormalities
Smokers have an increased risk of having stomach cancer and ulcers. Smoking may weaken the muscle that controls the lower end of the esophagus and allow stomach acid to travel back up, a condition known as acid reflux.
Smoking cigarettes can cause eye problems and increase the risk of cataracts and age-related macular degeneration. Other vision problems associated with smoking include glaucoma, dry eyes, and diabetic retinopathy.
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After water, tea is the most widely consumed drink in the world. There are different types of tea, but it can be categorized into those that come from the leaves of the Camellia sinensis plant, and those that come from the leaves, roots, and flowers of other plants (herbal teas).
Examples of teas that come from Camellia sinensis include green tea (popular in Asia), black tea (popular in the US and has the highest caffeine content among teas), oolong tea (popular in Southern China), and white tea (uncured and unfermented tea). Some examples of herbal teas include chamomile tea (derived from the plant’s flowers) and peppermint tea (derived from the leaves of the peppermint plant).
This is one of the health benefits of tea which has the strongest evidence.
According to a Harvard report, a study found that participants who drank more than five cups of green tea a day had a 26% lower risk of death from heart attack or stroke than people who drank less than one cup of green tea a day.
Another study published in 2016 found a 20% reduction in the risk of heart attack and a 35% reduction in the risk of stroke among those who drank 1 to 3 cups of green tea a day.
You may also get similar benefits by drinking matcha tea, made from ground green tea leaves.
Studies have shown that tea can help immune cells reach their targets quicker. For centuries, Ayurvedic practitioners used holy basil or tulsi tea to help keep their immune system strong after injuries or illnesses because of its antibacterial and anti-inflammatory properties.
Antioxidants help keep us young and help protect our cells from damage due to pollution. Load up on antioxidants with green tea or white tea. White tea is less processed than green or black tea and contains a high amount of beneficial antioxidants.
Herbal tea blends generally have no caffeine. Traditional teas, on the other hand, have less than 50% of the caffeine typically found in coffee. If you are trying to switch from coffee to tea, you can try chicory root tea, which has a flavor similar to coffee. Chicory root is known to help reduce stress and is also a prebiotic, so it may be helpful to your gut.
Some studies suggest that the catechins (a type of flavonoid) and caffeine in tea may help with weight loss. Note that green tea is especially high in the most potent type of catechin, called EGCG. However, decaffeinated green teas didn’t seem to produce the same weight loss results. Though research on caffeinated green teas look promising, there are still lots of unanswered questions.
But, for example, if you swap out a coffee containing milk and sugar and replace it with a green tea with lemon, you could definitely reduce calorie consumption, and this can lead to weight loss.
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To figure this out, you need to understand that there are three natural curves to your spine: one at your lower back (lumbar spine), another in the middle of your back (thoracic spine), and one at your neck (cervical spine). And a good posture is one that supports all three of these curves.
While sitting, your spine should be straight and your shoulders should be aligned with each other, while your butt is touching the back of the place where you’re sitting.
Touching the back of the chair with your butt helps to prevent you from slouching and gives your back some support. Make sure not to lean to one side or another.
If you are sitting at a desk, make sure that your chair is adjusted so that your forearms and thighs are parallel to the floor. If you are looking at a computer screen, it should be adjusted so that you are looking slightly down at it.
Keep your weight on the balls of the feet. Your feet should be positioned about shoulder-width apart. The arms, meanwhile, should hang naturally at your sides.
When standing correctly, the legs should be straight, but not locked. Most importantly, the head, shoulders, hips and knees must line up. Avoid hunching forward. Try to push your chest out a bit and breath deeply.
It doesn’t matter if you’re sleeping on your back, your stomach, or on your side. All you need to be mindful of is that your hips must be at the level of your shoulders and your neck should be in the neutral position.
Make sure your neck is in alignment with the rest of your spine. This is especially important while sleeping on your side, when it is easier to angle your neck up or down. Be sure to use a good pillow to provide proper support.
You might find yourself in a totally bizarre position when you wake up, but over time you will get accustomed to your new sleeping positions.
When your posture isn’t as good as it can be, this can cause neck, shoulder, and back pain. It can also contribute to poor flexibility and bad digestion. If this is the case, here are a few things that you can do fix this problem.
● Be mindful of your body posture during each activity you do daily, from watching television to washing dishes or walking. Use the tips provided above to help maintain proper posture throughout the day.
● Try to stay active. Practicing different kinds of exercises may help your body to improve its posture. Certain types of exercises for different parts of your spine can especially be helpful. Practicing yoga or Tai chi can help you to focus on your body awareness.
● Maintain a healthy weight. Carrying extra weight puts stress on the body and joints, and can contribute to weakening your abdominal and core muscles. This can cause problems for your pelvis and spine.
With practice, you can improve your posture. Take care of all three curves of your spine and put the least stress on them by maintaining proper posture throughout your day. Be aware of your posture when you are standing, sleeping, sitting, and doing any other activity. As a result, you’ll look and feel better.
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