Preferred Fitness Blog

Our goal is to offer the opportunity to the sharing of experiences and info related to HEALTH, FITNESS, PROMOS and upcoming EVENTS.

  1. Preventing Osteoporosis

    October 12, 2019 by

    Osteoporosis is present in about 10% of the population worldwide between the ages of 60 and 70, and 20% of those aged 70 to 80. Further, 4 in 10 women suffer from osteoporosis by the age of 80, and two-thirds of women suffer from this by the time they’re 90. However, in Europe, these rates remain around 6-7% of people.

    About 34 million Americans also have osteopenia, which means low bone density. This also increases one’s risks of getting bone fractures and could even progress to osteoporosis. The bisphosphonate drugs that have been prescribed for osteoporosis can actually weaken the bones and lead to small cracks that increase your risk for having bone fractures.

    Some important nutrients to keep in your diet to keep your bones healthy include vitamin D, boron, vitamins K1 and K2, magnesium, calcium, collagen, and strontium. Additionally, while many believe that performing load-bearing exercises can promote bone growth and density, it is not as effective as once believed. Rather, research that blood flow restriction training may be a helpful alternative that has a beneficial effect on bone health and is a reasonable exercise for seniors to perform who are unable to do heavy weight lifting.

    When one suffers from osteoporosis, they have brittle bones, which increases the risk for bone fractures if a fall occurs. It also increases the risk of hip fractures and could increase one’s risk for death. About 34 million Americans also have osteopenia (low bone density) which increases their risk of getting bone fractures.

    Bone fractures compromise people’s quality of life and take a huge toll on the healthcare system. About 2 million fragility fractures happen each year, and this number is projected to continue to increase. In 2005, the direct medical costs associated with bone fractures due to fragility added up to $19 billion, with direct and indirect costs of care currently projected to exceed $25 billion by 2025.

    There are risk factors for bone fractures that are both non modifiable and modifiable.
    The risks that you cannot change include your age, ethnicity, sex, family history, and menopause. Some risks that you can mitigate include your diet, vitamin D deficiency, and lifestyle decisions such as smoking, exercising, and drinking excessive alcohol. Finally, medical factors can impact your risk of developing osteoporosis.

    Some of these medical factors that increase your risk of osteoporosis include hyperparathyroidism, inability to absorb nutrients, anorexia, hyperthyroidism, renal failure, early menopause, and chronic conditions that occur as a result of calcium or vitamin D deficiencies.

    Some common drugs can also increase bone loss such as glucocorticoids or long term steroid use, chemotherapy, valproic acid, and anti-epileptic medication. Some conventional medicines that are used to help prevent osteoporosis also increase one’s risk of thighbone fractures, which is counterintuitive. Drugs like these should be avoided because they don’t fix the underlying problem of osteoporosis. They can make your bones thicker, but when it comes to the mechanics of your bones, they make them weaker and more prone to fractures.

    You can increase the health of your bones through nutrition, as bone is living tissue that is always generating new bone cells and removing old ones. People usually reach their peak bone mass around the age of 30, which is then followed by higher levels of resorption of bone than forming new bone.

    Your diet is an important part of keeping your bones healthy so you can ensure you are getting the proper amount of vitamin D, vitamin K, calcium, and the other vitamins and minerals that are critical to bone health. Raw, grass fed foods such as yogurt are a perfect source of calcium that can help reduce bone loss. Additionally, magnesium works alongside calcium, and vitamins D and K help with calcium absorption. A deficiency in these vitamins can lead to weakening bones.

    Weight training is not enough to maintain healthy bones because the amount of weight that people use is far less than what is needed to impact bone health. For example, for a 150 pound person, they would have to lift over 600 pounds to impact their bones. This is not likely to occur, which reduces their chances of benefiting from lifting weights.

    Another thing that may benefit bone health is blood flow restriction. This is a good option for those who are seniors and unable to lift heavy weights. This is a new type of training that lets people do strength training using only 20-30% of the weight they would otherwise be lifting with regular weights.

    This method involves restricting the blood flow return to your heart. To do this, you must use a cuff to mildly restrict the blood flow on the extremity that you’re working on. By keeping blood inside of your extremity while challenging the muscles, you’re creating a metabolic change that can greatly improve your strength with very little risk of injury.

    Doing blood restriction training may also have an impact on bone metabolism. This workout gives users a new way to create adaptation in their muscles and bones, which was once thought to only occur with high intensity exercise.

    There are several things you can do to prevent or slow down the progression of osteoporosis, so engaging in these practices will be beneficial to your bones.

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  2. The Dangers of Eating Fake Meat

    October 11, 2019 by

    While fake meat might seem like a healthy alternative to natural meat, this ultraprocessed product is filled with genetically engineered ingredients that are contaminated with pesticides—even though they are designed to look like real meat.

    Companies claim these products are healthier for you and the environment than regular meat, and they have made these foods so realistic that they have engineered fake blood to add to their meat substitute products.

    And, while manufacturers want you to believe that their products are healthier than organic, this is not true, and is actually leading to rising rates of heart disease, obesity, and mortality.

    While you probably think of processed foods as being in the junk food area of the grocery store, any food that includes fake meat is still ultra processed, and therefore harmful to your health.

    These foods include oils, sugar, salt, and unhealthy fats, but they also contain chemicals and substances that are not typically used in the preparation of food, such as hydrolyzed protein, altered starches, and hydrogenated oils. Additives are also used to create a flavor and texture for consumers to enjoy and believe tastes similar to a real meat product, however, these artificial fillers are harmful and can lead to chronic diseases.

    However, it is important to not be fooled by the claims of a product being “healthy” or “natural” when you are deciding what to buy from the grocery store. However, many consumers are swayed by these advertisements.

    “Plant-based” meat alternatives are very processed and contain chemicals that are made by taking protein out of soy and other processed foods. So while it may start with a plant-based ingredient, there are an abundance of highly processed ingredients in these foods as well. If you want to be healthy by eating plants, it is best to eat plants whole so their nutrients and fiber is included.

    Also, plant-based meat that is sold as being imitation meat actually contains the same number of calories and fat as real meat. However, the imitation products have more processed sodium, making them even less healthy than the real thing. This means that eating fake meat is not more beneficial for your health than eating regular meat.

    While fake meat manufacturers claim that their products are better for the environment than eating real meat, the truth is, fake meat uses their labs to increase their profits instead of supporting environmentally friendly food production.

    Furthermore, when it comes to the fake blood that is added to fake meat products, this compound adds the bloody appearance of a real beef patty. However, looking at test results after giving this product to rats for a month to see if there was a possibility for toxicity, researchers found that the rats had changes in their blood chemistry. While there is no long-term data showing the impacts of eating this fake blood, the process of making this product is very bad for the environment.

    However, 94% of the soybean crops that are used to make the fake blood that goes in fake meat, is genetically altered. This means that the amount of GMOs in these products is very high.

    Marketing tactics are used to try to convince consumers that eating these products i better for your health than eating real meat. However, similar to the sugar and tobacco industry, these claims are made with the purpose of creating a profit. This is similar to other products that come out and are very popular among consumers before studies are published regarding their dangers.

    One claim that is made by the fake meat industry is that their “food” are sustainable and producing it leaves a smaller carbon footprint as traditional beef productions. The waste that is produced during production is damaging to the air and water around the facilities, which contributes to the overall antibiotic resistance in our society.

    To make fake meat, producers have to extract stem cells and alter the ratios of protein in the product. Finally, they direct the cell growth. While companies think that this controlled production environment could reduce the risk of bacterial contamination, however, bacterial contamination can happen in lab environments and antibodies are often needed to reduce bacterial growth in the cell products that are made by drug companies.

    Rather than eating fake meat, choose grass fed meat, which is better for the environment and for your health. Fake food has contributed to the number of people who are developing chronic health conditions that are related to diet, like diabetes, cardiovascular disease, and obesity.

    Look for local, organic meat at your grocery store or get your meat directly from a farmer. This will ensure you are eating a high-quality product that is sustainable and environmentally friendly.

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  3. What’s the Recommended Daily Amount of Omega 3?

    October 10, 2019 by

    Your body needs dietary fats in order to function in optimal health. While it can be unhealthy to eat too much or not enough of some fats, if your body doesn’t have healthy fats in it, it will not be able to work properly. Fat keeps your hair and skin healthy, helps your body absorb critical vitamins, and it insulates you to help keep you warm. Because there are some fats that your body cannot make, they are essential to add to your diet.

    Fat is also used for brain development and reducing inflammation in the body. It also helps blood clot correctly. Trans fat is a dangerous fat, and it is found in processed foods and dessert items. When foods are being processed, oils that may have once been healthy are turned into solids as they are hydrogenated in order to increase their shelf life. It is at this time when trans fats are created.

    Trans fats do not benefit your health in any way and it is unsafe to eat them in any amount. However, polyunsaturated fats are essential, meaning you have to consume them because your body can’t make them itself. The two principle types of polyunsaturated fats are omega-3s and omega-6s, where the number recognizes the chemical bond in the fat.

    While both omega-3s and omega-6s are essential to your health, a lot of people don’t eat the amounts of each that they should, which leads to chronic inflammation. You can get omega-6 in your diet through eating corn oil, sunflower oil, and safflower oil. The best ratio of omega-3s to omega-6s in your diet is 1:1.4, however, the average person’s diet has a ratio of these fats that is 1:16.

    Keeping a lower ratio could help reduce your risk of developing several chronic diseases that are ailing our country. Americans’ intake of omega-6 fats has almost tripled over the past century as vegetable oils have been introduced to our diets. However, researchers have uncovered a formula to help 95% of people raise their omega-3 level up to a healthier range of 8% to 12%.6.

    Measuring omega-3 levels in your blood allows doctors to gauge your risk for developing a chronic disease. This healthy fat is measured through your red blood cells to determine the amount that can be found in the rest of your body. The ratio is shown as a percentage of all of the fatty acids in your red blood cell membrane. A healthy range of omega-3s has been shown to be between 8% and 12%.

    Maintaining your determined omega-3 index that keeps you in a low risk range reduces the probability that you will develop cardiovascular disease. Researchers believe that people with an omega-3 index under 4% were classified as being at high risk for developing heart disease, and people with an index higher than 8% have a low risk of developing heart disease.

    Reduced inflammation and improved heart health can also impact other health benefits that are linked with omega-3 fats, such as asthma, brain and eye development, risk of developing MS, risk of developing Parkinson’s, and risk of depression.

    One thing to keep in mind is the relationship between vitamin D and Omega 3. Most of the population is deficient in both of these things, and they work together to help your body work efficiently and effectively. If you are able to take a vitamin D supplement, you can increase the absorption of the Omega 3 that you consume, so one way to improve your ratio of omega 3s and decrease the chances of developing some of the associated diseases mentioned is to increase your intake of vitamin D along with watching your ratio of omega 3 and omega 6 fatty acids.

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  4. Relationship Between Fast Food and Depression

    October 9, 2019 by

    A new study is confirming what has been previously believed, which is that there is a positive relationship between fast food and depression. According to these studies, eating food from fast food restaurants as well as foods that are overly processed or contain a lot of sugar can lead to depression.

    Compared to those who eat very little processed and otherwise unhealthy food, people who eat this type of food on a regular basis is 51% more likely to develop depression over the course of their lifetime.

    Additionally, it has been found that the more fast food one consumes, the higher the chance is of them developing depression. People who eat the most fast food and processed foods have a higher likelihood of being single, sedentary, and not get the amount of vitamins and minerals that their body needs to function optimally. This group also tends to smoke and work over 45 hours per week.

    However, even eating just a little bit of fast food per week is linked to a higher rate of depression. On the other hand, eating a well-balanced diet that is rich in vegetables and vitamins might be linked to feelings of wellbeing. Research has found that high levels of wellbeing have been associated with people who eat more fruits and vegetables. Many studies have focused on the Mediterranean-style diet, which is high in fruits, vegetables, legumes, olive oil, nuts, fish, grains, and beans. This healthy diet has been linked to a reduction in the levels of depression reported by study participants. Furthermore, the reduction in depression among participants was sustained for six months after the intervention.

    The importance of eating well at an early age has been studied extensively, and many of the findings are reported in a systematic review that was published in 2014. This review found that children and adolescents who ate a diet high in carbohydrates, sugars, and unhealthy fats had poorer mental health than those who ate a healthy diet.

    Studies that have focused directly on depression and fast food have found that there is a 42% increase in one’s risk of developing depression if they also eat fast food on a regular basis. These studies show that the intake of fast food and processed food should be limited due to its implications on both physical and mental health.

    Depression currently impacts over 121 million people in the world, making depression one of the principle global causes of early disability. However, there is not much information currently out there regarding the role that one’s diet plays in the development of depressive disorders. Rather, it seems that those who eat poor diets are not getting the nutrition that is needed to play a preventative role in their mental health. The most important vitamins here include B complex, omega-3 fatty acids, and healthy fats.

    However, there are also some inequalities present in the population that may be a factor in the development of depression and other mental health issues. Furthermore, how these factors work with each other to impact one’s mental health can be complicated and is not fully known. Elements such as poor physical health, living in poverty, and living in deprived communities have been proven to be linked with reduced mental health and overall wellbeing. Both of these social injustice elements have also been found to have a complex relationship with an unhealthy diet.

    Poor nutrition can cause physical health issues such as obesity, however, there are also demographic variables that can impact the direction and strength of the relationship with mental health such as the severity of one’s obesity, their socioeconomic status, gender, level of education, age, and ethnicity. Studies have found two-way relationships between poor mental health and obesity, showing that people who are obese have a 55% increased risk of developing mental health issues including depression over time, and those who are experiencing depression have a 58% increased risk of becoming obese. This makes it difficult to recognize which is the triggering factor, or if they both have an equal ability to lead to the other.

    To protect your mental health, focus on a diet that is full of fruits, vegetables, healthy carbs, and healthy fats. Getting the nutrition that your body needs is important for both your physical and your mental health.

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  5. The Ideal Warm-Up For a Perfect Workout

    October 8, 2019 by

    You know how important it is to warm up before working out, so really the only way that you can go wrong is to not do it at all. However, if you want to build muscle, increase your range of motion, and get yourself ready to move, perform a dynamic warm-up using these stretches.

    This 5 minute warm up requires no equipment and will get your body ready to move using dynamic stretching that continuously moves from one position to another.

    First, kneel with one knee bent and your foot standing on the ground in front of you. Bend your back knee and put it on the ground behind you. Start rocking your body back and forth by leaning into your front knee and creating a deep bend. Repeat this about six times before moving your front foot to a 45 degree angle and repeating the movement. Repeat this six times before moving your foot at a transverse angle and repeating six final times. Do this movement on the other side to complete the set.

    From there, get on all fours and extend your right leg out to the side. Lean back into your hips until your butt is resting on your left foot, and push your hips forward until you have created a line with your body from your head to your knee. Do this 10 times per side.

    Remaining on all fours, slightly lift your left knee off of the floor. Then circle your knee toward your elbow using a controlled motion. Then lift your knee up and out to the side so it is at the same height as your hips and your leg is parallel to the floor. Then move your knee backward until your leg is parallel to mat. Go back to your starting position to complete one rep. Do this ten times per side.

    Still remaining on all fours, slide your left hand under your body and along the floor behind your right wrist until your shoulder is touching the floor. Then, reverse this movement and lift your right arm into the air, twisting your torso to look up toward the ceiling. Perform this movement ten times per side.

    Stand up and bend your body at your waist until you’re touching the ground. Walk your hands out in front of you until you’re in a plank position. Move your left foot to be placed on the outside of your left hand in a lunge position. Then, touch your right elbow to the mat on the inside of your foot. Twist your torso to the left and lift your left hand into the air. Return to your original position to complete your first rep. Perform this move 10 times on each side.

    While you’re still standing, step out to the side with your left leg and thrust your hips back. Lower your body until your knee is bent at a 90 degree angle. Move your weight to your right leg while you pull your left knee up to the height of your hips. Go back or your original position to complete one rep. Do this ten times on each side.

    Not only will this dynamic stretching activity help stretch your muscles to reduce your chances of becoming injured during your workout, the movement will actually help your muscles and your body warm up and get prepared for the workout that is about to come.

    This entire progression should only take about five minutes, making it a perfect way to quickly get your body ready to take on some serious activity. Use the continuous movements to get your heart pumping and your blood flowing.

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  6. Deadlift Alternatives

    October 7, 2019 by

    Deadlifts are a popular weight bearing exercise that help people build muscle and reduce fat. The movement of a deadlift uses major muscles and is an important weight exercise to do to sustain a baseline of strength.

    However, deadlifts can be hard to do perform due to physical limitations. Some people have a hip width or spinal thickness that prevents them from doing this exercise. Some experts have estimated that up to 20% of people may have difficulty doing this exercise.

    If you are among the people who cannot do a deadlift, there are alternatives that can gives you the same result. In this article, we will discuss four exercises that can help you build muscle and burn fat without having to strain yourself to do a deadlift.

    1) Barbell Pull

    In this exercise, you’re performing the same mechanical exercise as you are when performing deadlifts, except you’re not doing the initial movement that causes problems for some people.

    To do this exercise, stack up blocks so the bar is at the height of your knee. Lean forward using your hips and knees and hold on to the bar with an overhand grip with your hands on the outside of your legs. From there, stand up as you thrust your hips forward and pull the bar up from the blocks. Perform 3 sets of 6 reps.

    2) Farmer’s Walk

    This weight-bearing exercise doesn’t put force on your lower back, however, it is able to target your grip, upper back muscles, and core.

    To do this exercise, pick up a heavy dumbbell in each of your hands. Slowly walk forward for about one minute to complete one set. Do this four times in total.

    3) Barbell Hip Thrust

    This exercise puts a lot of weight on your hamstrings and glutes, however, it doesn’t put your body through the lower back stress that you would get by doing a traditional deadlift.

    To do this exercise, place a heavy barbell across your hips as you’re sitting down with your back leaning up against a bench. If you need to, you can place a pad between your back and the bench to increase your comfort. Once you’re in position, grip the bar, lower yourself by bending your knees, and keep your feet directly under your knees on the floor. Move your hips up and engage your glutes as you thrust your hips forward. Return the bar back to its original position– slowly and in a controlled manner. This is one rep. Complete three sets of eight reps.

    4) Single Leg Dumbbell Deadlift

    When you do this exercise, you’re putting your posterior chain of muscles to work, which helps them get stronger. This exercise doesn’t use a position that will strain your back or lead to injury like a deadlift has the potential to do.

    To do this, stand up while holding one heavy dumbbell in each hand and put your weight on your left foot. Bend in a forward motion until both of your dumbbells get near to the floor. While doing this, make sure that your right leg stays in line with your torso and your right foot remains pointed toward the floor. Keep your back straight while doing this exercise. Once you are done with one rep, reverse the move and repeat the motion. Complete four sets of ten before switching to the other leg to do the same movement.

    These alternative exercises are perfect for anyone who is at risk for becoming injured by doing a tradition deadlift. The good thing about these alternatives is that you will achieve the same great results as you would by doing a regular deadlift, however, you will not be subjecting yourself to the possibility of becoming injured.

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  7. How Long Does It Take To Mend a Broken Heart?

    September 10, 2019 by

    If you have ever been through a breakup where you felt like you would never be able to move on, you have probably asked yourself, “how long does it take to get over an ex?”

    Being in the dark about how long you have to endure those horrible, hurtful feelings that come after your heart gets broken is painstakingly difficult.

    Some have suggested that it takes half the time of the duration of the relationship to get over the person, while others say it can be done in a few weeks if you will yourself to only grieve for that set amount of time.

    However, there is no one answer to this question. But–this means the power is in your hands to determine how long it will take you to get over an ex. Here are 6 things to keep in mind when you’re trying to get over your ex.

    1. It could take either days or years to get over an ex.

    This all depends on how serious your relationship was. Were you casually dating for a few months or were you married for several years? There are a lot of things that factor into this. Which leads to…

    2. The more attached you were, the longer it will take.

    How emotionally attached were you to your ex when you were together? If you were deeply emotionally attached to this person, you won’t be equipped to handle the loss right away. Your increased feelings of attachment may leave you devastated, lower your self-esteem, and have you longing for your ex for a significant amount of time.

    Also, when you get really attached to your partner, your relationship becomes a big part of your identity, so once the relationship is over, you may feel like you have lost a part of yourself. This is not an easy thing to get over in a short period of time.

    However, if you’re used to adapting to change and letting things go, it will be easier for you to move on with your life and create new relationships.

    3. Engage in self-care to speed things up.

    Keep in mind that everyone will bounce back from heartbreak differently, so you can’t judge your progress based on someone else’s experience. You simply need to focus on doing the things that make you feel good and surround yourself with the positive people in your life that help you see hope for the future. Spend your time with those who support you through this hardship and are willing to listen when you want to talk and are also ready to take your mind off of your ex by going out and having a good time with you.

    4. Spark some change in your life.

    Changing something about your life (your appearance, the layout of your living room, getting a new car…) can help speed the process along as well. Do something to reinvent your identity without your ex so you can start a new chapter without their influence.

    5. Keep yourself busy.

    Boredom can be the ultimate setback for you. Especially if you find yourself bored on social media and get tempted to see what your ex has been up to or who they’re talking to. Boredom will also cause you to relive happy moments with your ex and allow yourself to have time to miss them.

    Stay as busy as possible, whether this means adopting a new workout habit, getting out there and meeting new people, or finding a new hobby. Do whatever you can to keep your mind busy and don’t give yourself the opportunity to reminisce on your former life.

    6. Go at your own pace.

    Getting over someone is not something that you can rush, nor should you. You don’t have to pretend to be over your ex the day after you break up, and just because your friend moved on from her last relationship rather quickly, doesn’t mean that you have to do the same thing. Move at a pace that is comfortable for you so you can completely heal from the heartbreak before moving onto your next relationship. Jumping into something before you’re ready isn’t fair to you or the other person.

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  8. How Being Optimistic Can Improve Your Sleep

    September 9, 2019 by

    Being optimistic is being associated with a continuing amount of physical and mental health benefits, and one reason this may be true is because it is linked to promoting high-quality sleep. In one study of over 3,500 people, people who reported themselves as being the most optimistic benefitted from a higher quality of sleep than their more pessimistic counterparts.

    Optimism may lead to better sleep because of its ability to buffer the negative impact of stress, which helps improves people’s coping skills. This means that optimists may be able to fall asleep despite the chaos in their lives because they don’t spend time lying in bed allowing their minds to race.

    Instead, optimists look at the bright side of stressful situations and engage in more active problem-focused coping mechanisms when they’re trying to fall asleep and throughout the night.

    Studies have shown that people who have better optimism scores are more likely to not experience insomnia, daytime tiredness, and are more likely to get a healthy amount of sleep. Because sleep has such a great impact on your overall health, optimism has emerged as a psychological asset for maintaining optimal health and living into old age without developing a chronic disease.

    In return for getting better sleep, you may adapt some positive personality characteristics, such as optimism and high self-esteem. Further, studies have shown that people with lower optimism and self-esteem are more likely to get either less than six hours of sleep each night or over nine hours each night, both of which are harmful to one’s health.

    The relationship between optimism and sleep has also been shown in children. One study found that children who slept for a healthy amount of time were not only more optimistic, they also had higher levels of self-esteem.

    A study on college-aged students showed that there is a complex relationship among sleep, optimism, and happiness. People who reported themselves as being pessimistic were often more anxious and displayed more symptoms of stress, which negatively impacted their sleep. Poor sleep was then damaging to their mental outlook, however, people who described themselves as being a “morning person” countered some of these effects.

    Other Benefits of Optimism

    An optimistic attitude is a protective factor against heart disease because it reduces the risk of heart attacks and strokes. This is true regardless of factors such as a person’s age, weight, their socioeconomic status, and their smoking status. In fact, the most optimistic people have about a 50% reduced chance of experiencing an initial heart disease compared to their pessimistic peers.

    Having a positive outlook is also related to having a longer life span, with higher levels of optimism linked with a lower risk of death from chronic disease, such as cancer, cardiovascular disease, stroke, and pulmonary disease. Optimism is also linked to a healthier lipid profile, lower levels of inflammation, higher levels of antioxidants, healthier immune system, and healthier autonomic function.

    Also, people who are suffering from diseases, such as renal failure and HIV, who have a positive mindset also have reduced death rates, which also suggests that happiness is a protective factor over your physical health.

    You can learn to be optimistic

    Part of your tendency to be optimistic may be due to genes, but you can also increase your optimism. One easy optimism exercise is to think of the things you’re looking forward to in the short-term future. When you do this on a regular basis it may reduce pessimism and emotional fatigue.

    Mindfulness can also increase optimism. When you make it a point to live in the moment instead of worrying about the future or the past, you’re not letting distracting or negative thoughts go through your mind without getting stuck in their emotional impacts. When your mind starts to wander, simply bring it back to the present moment and your breath. Your mind like to judge, so you have to practice listening without making judgments.

    You should address your sleep issues whether you believe you are optimistic or not. A lack of sleep is linked to several health issues, such as depression, obesity, diabetes, and cardiovascular disease.

    Why sleep issues should be addressed right away

    If you have trouble sleeping for a sufficient number or hours per night or you wake up often throughout the night, you need to take steps to improve your sleep. If you think you’re a pessimist, make an effort to be more optimistic and pay close attention to your sleep hygiene by sleeping in total darkness and starting your morning with bright light to properly set your internal clock and your melatonin production.

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  9. High Blood Pressure and Exercise

    September 8, 2019 by

    Your blood pressure is what measures your blood’s force against your artery walls as it moves through your body. While your blood pressure will rise and fall during the day, having a consistently high blood pressure can be harmful to your health.

    Heart disease is the number one cause of death, and because of this, new blood pressure guidelines have been released for Americans. The guidelines now say that blood pressure that is measured under 120/80 is now normal, while 140/90 used to be the baseline for normal.

    The American Heart Association recently estimated that 1 million people will have a heart attack or die from cardiovascular disease in our country; 795,000 will have a stroke; and over 100 million Americans are living with high blood pressure today.

    The guidelines for blood pressure are not regularly updated, they’re only changed when enough new evidence emerges to show the old guidelines are no longer accurate or relevant. These new guidelines are aimed to help people reduce this epidemic of high blood pressure, as well as the issues that come along with it, such as heart attacks or stroke.

    Having high blood pressure can cause damage to your arteries or make them become more narrow and lose elasticity, which can then limit your blood flow. This can then reduce the amount of nutrients and oxygen that’s being delivered to your organs and muscles, such as your heart, which can then cause heart failure. Having a limited amount of oxygen travelling to your brain can lead to strokes, dementia, and even cognitive impairment.

    It is a good idea to exercise if you have high blood pressure because one of the risk factors that is associated with high blood pressure is a sedentary lifestyle. Studies have found that increasing the amount of exercise that you get can help reduce blood pressure. However, if you have heart disease or any other pre-existing condition, it is a good idea to consult with your doctor before beginning any exercise regimen.

    Getting exercise has a positive effect on high blood pressure and can help reduce excess weight, as well as reduce stress. Studies have shown that men with high blood pressure who exercised had a significant fall in their blood pressure 30 minutes after their exercise was complete.

    Researchers have also evaluated 65 studies to look at the impact of exercise on blood pressure and found that regardless of gender, initial blood pressure, or the amount of physical activity that one completed, there was a consistent reduction in blood pressure. This reduction in blood pressure continued for hours after the exercise was complete. Further, the reductions increased for those who used exercise as a preventive strategy by those who were active and didn’t take drugs to reduce their blood pressure.

    Becoming more active can reduce your blood pressure by an equal amount of what you may expect from some blood pressure medications. To keep your blood pressure under control, you must exercise on a regular basis, and it could take up to three months for the exercise to impact your blood pressure.

    One study that looked at whether or not exercise could be a protective factor for African-Americans who had normal blood pressure at the beginning of the study. THe participants were evaluated for their amount of exercise, blood pressure, and medication use. During the eight year study, 650 of the subjects ended up with high blood pressure.

    Researchers found from this data that engaging in regular moderate exercise can help reduce the risk of high blood pressure in African-Americans. These findings could help the African American population realize the importance of regular exercise when trying to prevent high blood pressure.

    Hypertension is a health issue that is preventable and can be treated. People have always been aware that engaging in exercise is an important factor in controlling blood pressure, but now we know that this is true regardless race.

    The truth is, even a modest amount of exercise can help reduce your risk of suffering from high blood pressure, especially if you currently live a sedentary life. Find something that you enjoy doing or that you can do with a friend, such as going for walks, and try to increase your amount of physical activity to reduce your chances of developing high blood pressure.

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  10. The Impact of Coffee on Metabolism

    September 7, 2019 by

    Many struggle with obesity. In fact, recent statistics show that 71.6% of the U.S. population is either overweight or obese. It is important to know that you can’t out-exercise a poor diet, and you have to combine exercise with healthy eating in order to maintain a healthy weight.

    However, the number of active dieters since 2015 has declined, as seen in product purchasing trends of diet pills, supplements, shakes, frozen entrees, and medical weight loss clinics.

    There are a lot of factors that can contribute to your weight loss ability, such as getting high-quality sleep every night, which supports a healthy gut microbiome. Also, choosing to consume more fruits and vegetables and less processed junk food greatly contributes to your weight. The most recent research has shown that drinking coffee may impact your metabolism and reduce the amount of your active brown fat.

    Coffee can stimulate brown fat because brown adipose tissue can generate heat and burn sugar and fats. Having a balance in energy can prevent the development of weight gain or obesity, and while exercise may get rid of some energy, your body also produces heat by burning energy.

    Caffeine may reduce the potential for weight gain or obesity and improve insulin sensitivity because it is of the systems that burns brown fat. Studies have looked at the impact of caffeine on brown adipose tissue both in a test tube and in humans.

    Past studies have demonstrated the activation of brown adipose tissue through nutrients and exposure to cold. Caffeine causes an upregulation of UCP1 in obese mice, however, the direct impact that it has on humans is unknown.

    Researchers used several tests to analyze their data and then studied nine healthy human volunteers with a normal BMI. The subjects either drank a caffeinated beverage or water and then stayed seated for 30 minutes.

    The researchers found that those who drank caffeine had an increase in the expression of UCP1. They also analyzed the thermal imaging completed 30 minutes after the subjects drank their beverage against the images taken before.

    The images showed an increase in the brown adipose tissue temperature in adults after drinking coffee, while there was not an increase in heat production in brown adipose tissue in those who drank water.

    This was the first study to look at the effect of drinking coffee on neck fat. Researchers already knew that brown fat was mainly located in the neck region, so they could take a picture of someone directly after drinking to see if the brown fat increased in temperature. Because the results were positive, researchers now need to make sure that caffeine is in fact the ingredient in coffee that is the stimulus or if it is a different component that helps with the activation of brown fat.

    However, the researchers did believe that their results suggested that the caffeine in a standard cup of coffee may increase the metabolic rate and enhance brown adipose tissue function, which they believe could lead to weight loss.

    Coffee may also impact your metabolism. New studies that looked at the impacts of coffee on one’s health are often reported. Some reports show that caffeine may increase your life span, while others believe caffeine can increase your potential risk for health danger.

    One recent study showed that coffee changed significantly more metabolites than they had previously realized. After you consume food or have a drink, your body makes metabolites, which are chemicals that help make use of the calories. An increase in affected metabolites may have an impact on the amount of effects that coffee has on your body.

    By evaluating the blood of those who drink coffee for the number and type of metabolites, researchers have found that the levels of 115 metabolites were changed by consuming coffee, and 82 of these changes were known to impact 33 biological pathways.

    Researchers also discovered three new links to coffee and they found metabolites related to the androsteroid system, which suggested to the researchers that coffee could possibly help eliminate steroids from your body. This can help reduce cancers that are affected by steroid levels.

    The association between coffee, weight loss, and a reduced risk of diabetes is often thought to be caused by caffeine’s ability to boost the metabolism of fat, and new findings have linked coffee to endocannabinoids, which offers alternative explanations that can be studied more to help people lose weight.

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