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Living That Fit Life: How to Crush Your Wellness Goals

fitness

Getting in shape and staying healthy can feel as difficult as battling a grizzly! Especially if you are just getting started with your fitness adventure. You want to achieve your objectives, fit into your favorite pants again, and have the energy to keep up with your children but when you’re just getting started, the road ahead appears to be endless.

Here’s the good news: you can develop healthy habits and achieve your fitness objectives over time. You do not have to do everything at once or change your life overnight. Begin with the first step, then the next, and so on. Prepare yourself with the appropriate mindset, tools, and support. Soon, You’ll be on your way!

Here are some suggestions I’ve learnt over the years that have helped me live a better lifestyle and achieve my fitness goals:

Set specific, quantifiable goals.

I find it really helps to set concrete fitness goals like running a 5K in under 30 minutes someday. Quantifiable goals like this keep me focused and motivated to grow. I also split down larger ambitions into smaller, more doable tasks.

Plan ahead

I set out my fitness program for the week, including which days I’ll exercise, when, and what I intend to do. Planning ahead of time makes me much more likely to stick to a schedule rather to just winging my workouts. I aim for 4-5 workouts each week, alternating between cardio, weights, and yoga – whatever seems good that day!

Keep track of everything

I use a workout app to keep track of each and every workout, recording details like miles run, weight lifted, reps completed. Seeing all of that data is extremely motivating and holds me accountable. In addition, I weigh myself on a regular basis to track my progress.

Mix things up

For overall fitness, I make sure to include both cardio and weight training. I’ll do cardio a few times a week, either by jogging, bicycling, or swimming, depending on how I feel that day. I also lift weights a few times per week, with a rest day in between for recovery.

Fuel correctly

I strive to eat a well-balanced diet that includes plenty of protein, healthy fats, fiber, and whole grains. Meal planning has been a game changer in ensuring that I have excellent, energizing snacks and meals on hand for my active lifestyle. But I never deprive myself!

Rest up

I’m learning to take rest and recuperation days where I merely stretch lightly and let my muscles relax. Getting enough rest has been critical for me to avoid burnout and damage from over training.

Get accountable

Having my sister join me for morning runs holds me accountable for getting out of bed to work out. Having a workout buddy makes it far more difficult to skip a sweat session. Friendly competition also helps!

Celebrate small wins.

Getting fit and healthy takes time and cannot be accomplished quickly. I’m learning to be patient with myself and enjoy even minor victories and milestones along the way. Like when I couldn’t even run a mile without stopping when I first started, and now I can run 3 miles without walking! Maintaining a positive attitude and consistency has been really crucial to me. I don’t let myself be discouraged if I reach a plateau or have a terrible workout now and then. I just refocus and keep pushing forward, making slow and steady development over time. As long as I keep showing up and doing my best, I’m confident I’ll get there. The small victories along the road make it worthwhile and keep me encouraged to persevere.

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Women's Health

Breast Cancer Prevention: Reducing Your Risk Through Diet and Lifestyle

Globally breast cancer rates are still escalating. Risk increases with things we’re seeing more of, such as postponed childbearing, fewer pregnancies, and shorter nursing durations.

Contrary to heart disease, attempts to reduce breast cancer rates among the general public have not been as successful. However, researchers predict that anti-estrogen drugs that include tamoxifen, raloxifene, exemestane, or anastrozole may be able to prevent nearly half of breast cancers in women at high or moderate risk.

For all women, simple lifestyle modifications such as maintaining a healthy weight, exercising regularly, and consuming less alcohol may reduce risk by 30% . The benefits of eating nutritiously and exercising appear to cascade into improvements in hormones, inflammation, and insulin resistance.

Although risk prediction models including the Tyrer-Cuzick and Gail models1 can reasonably forecast a woman’s lifetime risk of breast cancer, they are not sufficient to identify specific individuals who will or will not develop breast cancer. Their predictive power is slightly boosted by the inclusion of factors like breast density and genetic variations. Further measurements such as hormone concentrations, gene expression, or epigenetic markers may improve risk assessments even further.

Researching risk factors provides hints regarding novel preventive measures. For instance, an early first pregnancy lowers specific types and signals of breast tissues; thereby, scheduling  the blocking of progesterone precisely may replicate some of those advantages. Breast tissue shrink less after menopause puts women at higher risk; therefore, encouraging cell death may be beneficial.

Reducing risk may also involve addressing variables like inflammation or alterations in collagen that are linked to increased density.

Preventive medications are already advised by guidelines for women at high or moderate risk. Healthy diet, exercise, and weight control are endorsed by lifestyle standards. However, it is still difficult to incorporate breast cancer prevention in everyday life across all demographic groups. The use of risk assessment in basic care or the gathering of family histories during mammography could both contribute to the spread of prevention.

Preventive measures against breast cancer :

First thing is to pay attention to your figure. Being overweight increases your risk, particularly after menopause. Therefore, do yourself a favor and maintain a healthy weight by eating plant-based foods and exercising. That is something one can’t emphasize enough!

For serious, you also need to cut back on the happy hours. Don’t exceed one drink each day. Yes, it’s easier said than done. However, the more intoxicated you get, the greater the risk, therefore you need to exercise moderation.

And start moving your bums! Aim for 150 minutes a week of high-intensity exercise, such as elliptical use or speed walking. Maintaining an active lifestyle helps balance hormones and keeps weight from piling on.

Eating a lot of fruits, vegetables, and whole grains can lower risk. The fiber, antioxidants, and healthy nutrients help a lot. Legumes, berries, sweet potatoes, leafy greens, etc. Include them on a daily basis in your diet.

Mamas, please continue to breastfeed your children. When compared to formula, breastfeeding can actually reduce your risk. Thus, take care of those priceless ones as long as you can. Your health and theirs are interdependent.

Additionally, substances and compounds that mimic estrogen should be avoided. That stuff is all around us; it’s in plastics, cosmetics, and even insecticides. Basically, anything artificial that can upset our hormonal equilibrium. So take every precaution to stay away from those sneaky estrogen offenders.

See your doctor if you are on hormone therapy. The combination of progesterone and estrogen may actually increase your risk. Check to see whether, in your case, the advantages outweigh the possible risks.

The primary lesson is that we are in charge of this! We can reduce our chance of developing breast cancer by leading healthy lifestyles and controlling our estrogen levels. Ladies, arm yourself with knowledge and use prudence. We can succeed!

References

  1. Howell, A., Anderson, A.S., Clarke, R.B. et al. Risk determination and prevention of breast cancer. Breast Cancer Res 16, 446 (2014). https://doi.org/10.1186/s13058-014-0446-2 ↩︎
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Vitamins & Supplements

Zinc Supplement Benefits: Immunity, Skin, Colds & More

Zinc is a vital mineral that our bodies require in order to stay healthy. The production of white blood cells, that act as microscopic soldiers battling off bacteria and viruses wherever they occur in the body, hinges crucially on zinc.Your immune system is compromised when you have inadequate zinc in the body, making you more vulnerable to illness.

Getting your recommended daily intake of zinc from food or supplements, however, is like keeping backup power since your body will have the adequate zinc to generate enough antibodies to combat any kind of infection.

Eliminating colds rapidly constitutes one of zinc’s other major benefits. Taking a zinc lozenge at the first symptom of a runny nose or scratchy throat may significantly decrease the duration of your illness. Researchers believe zinc slows down the rate at which cold viruses proliferate. The evidence? Studies have demonstrated that taking a zinc lozenge as soon as symptoms appeared reduced the severity of people’s colds by one to three days. How awesome is that? Reducing the discomfort that comes with an acute cold is an incredible thing, in my opinion, as nobody enjoys to be bedridden.

Zinc is also beneficial for the skin! It is a warrior for blemishes, reducing irritation triggered by acne and averting breakouts. Zinc additionally reduces redness and stimulates rejuvenation of the skin in eczema-related ailments characterized by dry, irritated skin. Zinc also serves as a powerful wound healer; whether you have burns, surgical cuts, or scrapes, it encourages rapid skin cell repair and avoids infection. The nutrient acts as a kind of canine guard, keeping an eye out for anything that may jeopardize the skin.

Zinc is tremendously helpful for skin, colds, immunity, and a host of other health problems. Taking your recommended daily dosage of vitamins can improve your health in numerous ways, provided you don’t overdo it. It’s worthwhile to discuss whether a supplement could provide you with an additional zinc boost with your physician!

Why zinc is so vital for overall health?

Zinc is an A-list mineral that maintains our systems functioning by activating over 300 enzymes that are critical to processes like protein and DNA synthesis, immunity, wound healing, growth, and development. Unfortunately, almost 2 billion people globally lack zinc, especially people living in undeveloped nations.

Not having enough zinc can lead to issues like stunted growth in adolescents, weak immunity, diarrhea, sluggish wound healing, hair loss, skin issues…not ideal. Children, pregnant or nursing mother, the elderly, and those with specific medical issues are probably the ones lacking.

Seafood, whole grains, nuts, seeds, beans, and red meat are great sources of zinc. Adults require 8–11 mg daily; women who are pregnant or nursing require more. Zinc pills can help compensate for any deficiencies.

Research suggests taking extra zinc may aid in the treatment or prevention of colds, acne, diarrhoea, age-related ocular disease, PMS, infertility, and other ailments. In addition, zinc supports healthy skin, immunity, appetite, cognitive function, and antioxidant status1.

However, excessive zinc may hinder the absorption of copper and iron, so use caution while taking supplements. Adults are limited to about 40 milligrams per day. Although zinc poisoning is rare, taking too many supplements may trigger headaches, nausea, vomiting, and lack of appetite.

The bottom line: Zinc is an incredible mineral that is vital for maintaining good health and wellness in general. Consuming adequate diet and/or supplements can have significant benefits, particularly for individuals who are prone to insufficiency. Get your recommended daily intake of zinc for best health!

References

  1. Zinc may have therapeutic use in treating chronic illnesses and improving human health. ↩︎
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Women's Health

Getting Pregnant Fast: Fertility Tips When Trying to Conceive

The percentage of infertile couples who do not become pregnant after a year of trying has risen to 15%. One-third of cases of infertility are prompted by disorders affecting female reproduction. Things that people do for their health—what they eat, exercise, smoke, drink, etc.—have an enormous effect on a woman’s likelihood of getting pregnant. Nutrition appears to be a major factor.

The Mediterranean diet, which is loaded with fruits, vegetables, whole grains, fish, olive oil, and other healthful foods, is thought to improve the outcome of fertility treatments. It lowers the probability of medical conditions like PCOS and insulin resistance, which make getting pregnant extremely challenging.

On the contrary , the typical Western diet, which is heavy in red meat, processed carbs, added sugars, trans fats, and saturated fats, truly leads to ovulation complications, inflammation, and an imbalance in gut flora. Consuming large amounts of refined, high-GI foods may increase the possibility of insulin resistance, ovulation issues and infertility. Research shows that sugar-filled sodas may also be harmful. Saturated and trans fats also don’t seem to assist. Although omega-3s may be beneficial. However, monounsaturated fats do appear to boost fertility.

Ovulation-related infertility seems to be associated with an excessive intake of animal protein. In fact, plant-based proteins might boost fertility. It’s particularly critical to have ample of nutrients which promote fertility, such as antioxidants, vitamin D, and folic acid. Some women may benefit from supplementing because deficiencies are associated with adverse outcomes.
Overall, women who are attempting to conceive would benefit most from a balanced low-carbohydrates, low-sugar diet packed with vegetables, lean proteins, and healthy fats that follow the guidelines of the Mediterranean diet. A change in lifestyle could drastically impact your chances of success!

Following advice may also help to get pregnant quickly : start monitoring your cycle1, record all of your symptoms, periods and other information. Attempt to have sex every other night until ovulation. Implement dietary changes, make balanced meals with vegetables, lean protein, and whole grains, and stock your pantry with nutritious snacks like yogurt and fruit. If you are overweight, then start shedding some pounds in order to bring yourself down to a healthy BMI by exercising more, ingesting fewer processed foods . This will help your cycle to considerably become more regular.

Abstain from caffeine and alcohol throughout this time to maximize your chances as they might interfere with conception. Stress management is very crucial. As a way to decompress and declutter, start doing yoga and meditation multiple times a week. Having self-care time will greatly improve your attitude.

During your fertile window, took positions that allow for deeper penetration. Start spending 15 to 20 minutes after sex lying motionless with your hips elevated on a pillow. The sperm will have the ideal circumstances to reach their target because of this!

After implementing these recommendations you would see the lovely positive test. Wishing you luck on this beautiful journey!

References

  1. Skoracka K, Ratajczak AE, Rychter AM, Dobrowolska A, Krela-Kazmierczak I. Female Fertility and the Nutritional Approach: The Most Essential Aspects. Adv Nutr. 2021 Dec 1;12(6):2372-2386. doi: 10.1093/advances/nmab068. PMID: 34139003; PMCID: PMC8634384. ↩︎
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Skin Care

Best Collagen Supplements : Fight Signs of Aging Naturally

Our skin begins to sag and wrinkle as we age. In large part due to this gradual depletion , It feels as though the ropes supporting that skin tent are getting weaker and less pliable.

Our levels of collagen are influenced by multiple variables throughout the course of our lives. You name it: hormones, dietary habits, stress, smoking, sun damage, aging, genetics, and pollution. Collagen deterioration can be exacerbated by anything which triggers oxidative damage or inflammation. After menopause, when the levels of estrogen plummet, women usually begin to lose collagen quite quickly.

But fear not—we’re going to discover how to halt the loss of collagen! Collagen peptide-containing supplements may help boost the skin’s natural collagen production, based on recent studies. Research indicates that they may mitigate wrinkles as well as enhance moisture and suppleness.

Makes sense, as we’re giving the body the amino building blocks it needs to generate new collagen. By stimulating the production of collagen, cosmetic procedures such as lasers can help enhance the appearance of skin damaged by the sun.

While we can’t stop time, we now know maintaining our body’s collagen generators is crucial to firmer, more youthful looking skin at any age. Our understanding about preventing collagen breakdown and prolonging the activity of fibroblasts keeps expanding. We can assist reverse the clock and prolong the strength of our skin’s scaffolding for years to come with the skin care alternatives available to us now!

Where do you begin when selecting the best collagen supplement to combat aging? I’ve had plenty of experience with them and have picked up some tips along the way to help you pick wisely.

First, a collagen powder or pill containing Types 1, 2, and 3 is what you wish for. Although the majority of us only focus on Type 1 skin, our bodies utilize all three types in various ways. Obtaining the collagen triad will benefit your skin, hair, nails, bones, joints, and entire body in terms of anti-aging.

Next, consider marine sources in lieu of those from cattle or hogs. Collagen from fish or shellfish is far more easily absorbed. Whenever feasible, I prefer to buy wild-caught fish over farmed.

What dosage is optimal? Try to get 2000 mg or more of collagen per serving. Anything less might not provide you with adequate anti-aging benefits. On the whole, more collagen is better.

Stay clear of unnecessary ingredients; the label should only have the hydrolyzed collagen peptides. Free from artificial sweeteners, sugars, etc. I enjoy adding powders to water or smoothies. Simple to take on an everyday basis.

Here’s a secret about collagen: take it with vitamin C to maximize effects. Vitamin C promotes1 the anti-aging impact of collagen by encouraging the body to create more of it.

Finally, perseverance and consistency! As changes take 2-4 weeks to manifest, make a daily commitment of a few months. And look at reputable brands that you can believe in.

References

  1. Skin collagen : its importance for skin health and beauty throughout life’s phases ↩︎
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Nutrition

Battle of the Cooking Oils: Ghee and Mustard Oil Go Head-to-Head in the Kitchen

grilled fish steaks served with vegetables and sauces

Growing up, my mom always cooked with ghee and mustard oil – they’re like the dynamic duo of oils in Indian cuisine! I’ve gotten pretty familiar with how they compare over the years.

Ghee has this rich, nutty, almost buttery taste since it’s clarified butter. It’s pretty mellow so it goes well in all kinds of dishes, both sweet and savory. Mustard oil’s much more pungent and spicy – straight up sinus-clearing! Not surprising since it comes from the mustard seeds directly. You definitely get that kick of mustard flavor.

When it comes to high heat cooking, ghee is my go-to. It has a higher smoke point than mustard oil so you can crank up the heat for frying without it burning as quickly. I learned the hard way after some burnt mustard oil flavors ruined a batch of pakoras. Not making that mistake again!

Nutrition-wise, they both have some good and bad points. Ghee has more saturated fat but also vitamins A, D, E and K. Mustard oil is lower in saturated fat and has heart-healthy fats like monounsaturated and omega-3s. But it also contains something called Erucic acid that you have to watch out for.

In Ayurvedic medicine, they use ghee to build strength and immunity while mustard oil is good for skin health and keeping the body warm. No clue if that’s legit, but they’ve clearly stood the test of time!

photo of woman pouring liquid on vegetable

This cross-sectional study1, conducted in Jodhpur, India, aimed to compare the effects of mustard oil versus ghee intake on coronary heart disease (CHD) history. The researchers selected 137 adults aged 40-80 years based on their typical dietary consumption of either mustard oil or ghee, excluding those with other CHD risk factors. The participants were divided into a predominantly mustard oil group (n=75) and a predominantly ghee group (n=62). CHD history was evaluated through medical documentation and electrocardiograms (ECGs). Lipid blood profiles were also analyzed.

The results revealed that CHD history was higher among the mustard oil group (50.9%) compared to the ghee group, although this difference was not statistically significant. Regardless of dietary fat intake, CHD odds were 32.2% higher in males than females. CHD history showed significant positive correlation with blood levels of triglycerides, total cholesterol, LDL, VLDL, and ratios of TC/HDL and LDL/HDL. It was negatively correlated with HDL levels. Mustard oil intake positively correlated with CHD history, especially among female participants. The LDL/HDL ratio proved to be the strongest predictor of positive CHD history.

Overall, the study indicates that increased mustard oil consumption may adversely impact CHD risk, while ghee may not be as harmful as commonly believed. However, limitations include the small sample size from only one Indian city. Larger studies across diverse regions are warranted to confirm these preliminary results suggesting mustard oil could potentially increase CHD risk to a greater degree than ghee.

In essence, this small study found mustard oil intake correlated with higher CHD risk compared to ghee in an urban Indian population, contradicting widespread beliefs about the harms of saturated fats from ghee.

For me, I keep both oils stocked for different purposes. I use ghee more often though – I’m a sucker for that nutty flavor. And it’s way easier to find than mustard oil at regular grocery stores. But mustard oil definitely has its time and place, especially when I’m cooking up traditional Indian food. Just depends what flavors you enjoy!

References

  1. Manna S, Sharma HB, Vyas S, Kumar J. Comparison of Mustard Oil and Ghee Consumption on the History of Coronary Heart Disease in Urban Population of India. J Clin Diagn Res. 2016 Oct;10(10):OC01-OC05. doi: 10.7860/JCDR/2016/18929.8593. Epub 2016 Oct 1. PMID: 27891367; PMCID: PMC5121705. ↩︎
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Women's Health

Period Problem Solved: Managing menstrual cramps and irregular cycles

periods-pain

It’s not necessary to deal with nasty cramps every month to get Aunt Flo to visit; trust me, I’ve had a lot of irregular cycles and dreadful cramps over the years and have tested every remedy that exists to figure out what works. After years in the trenches during that span of time, here’s my advice:

Take an ibuprofen immediately when you feel the onset of cramps to prevent them from going severe. Don’t be a hero. Ensure that you have the heating pad handy as well; placing it to your stomach and lower back can significantly reduce the pain.

 Although working out is fantastic, when you’re truly on your period, try doing mild yoga moves. When cramps arise, all those twists and hip openers are ideal for alleviating sore muscles.

Both prior to and during your period, be mindful to what you put into your body. For some of us, the effects of alcohol and caffeine can exacerbate mood swings and bloating. Drinking water to stay hydrated is truly beneficial. In addition, look at the detrimental effects that sugar, salt, and greasy foods may have on you.

It’s true: if you haven’t already, start taking magnesium supplements. From the moment I started taking magnesium regularly, my PMS headaches, cravings, and exhaustion significantly decreased. Equally crucial to your cycle is vitamin D.

I can’t emphasize enough how much cycle regulation stress management may aid in. Undoubtedly, high cortisol levels brought on by perpetual stress can disturb your hormonal equilibrium.

Find natural ways to relax, such as taking long baths or hanging out dancing with friends; do whatever brings you joy.

See your gynecologist without hesitation if you’re still experiencing severe discomfort, heavy bleeding, or irregularity after trying various remedies. Fortunately, there are a plethora of options available, such as IUDs that can help regulate your menstrual cycle and various birth control pills.

I started keeping an eye on my cycles and was able to identify irregular patterns in my body, such as spotting before my period. Don’t brush off changes you observe as normal or ignore them. If required, get checked out.

Above all, remember to be gentle with yourself and pay attention to what your body reacts to most effectively. This is very intimate stuff! Trust me when I say that taking care of yourself is extremely important for getting through this monthly battle. This is something you can handle!

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Fitness

Building a Strong Foundation: The Significance of Regular Exercise for Overall Fitness

woman with arms outstretched against blue sky

Fitness fam! I need you to hear me out on this whole exercise thing. Building your dream body isn’t about living at the gym and deadlifting cars. Real fitness starts on the inside by creating a strong foundation that supports you for life. You feel me?

Here’s the deal – moving your booty most days has a crap ton of benefits that boost pretty much every part of your health. I’m talking stronger heart and lungs, lower risk of high blood pressure and stroke. Also powerful muscles and bones to keep you sturdy when you’re old and gray!

But wait, there’s more! Regular workouts also sharpen your thinking, slash stress, help you sleep better, and pump up your energy. Plus you’ll just feel like a total boss as you get stronger and fitter. Am I right or am I right?

Basically, consistent exercise elevates both your physical AND mental state. It lays a foundation that launches your fitness goals into orbit while keeping you healthy long-term. Boo yah!

Now for the cherry on top – you don’t need to train like a Navy Seal to see results. Just 30 minutes of moderate sweat sessions per day can lead to major changes over time. Switch it up to keep it fresh!

The key is consistency in building an exercise habit that sticks. Use apps and trackers if you need accountability. Before you know it, working out will be second nature. You might even start craving it!

Real talk – fitness isn’t about a number on the scale. It comes from the habits that become your lifestyle. And regular exercise lays that solid foundation. Ya dig?

Strength your base through daily movement and feel yourself thrive for years to come! What do ya say – are you ready to do this thing? Holler back!

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