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. Heart Disease and Cholesterol

    November 7, 2018 by

    Cholesterol is located in almost every cell in your body and it is critical for optimal functioning. For example, your body needs cholesterol to construct cell membranes and to regulate cell signaling. If you have low cholesterol, it can impact your brain health, increase your risk for heart disease, and dysregulate your hormone levels.

    Your body also uses cholesterol to produce vitamin D after you have been in the sun. The food you eat is converted to cholesterol in your liver, which is similar to how animals use cholesterol. This means that the meat in your diet has similar levels of cholesterol as the human body.

    Your body absorbs 20-60% of dietary cholesterol, depending on several factors that are unique to you. While many people see cholesterol and saturated fats as being the cause of heart disease, studies have recently found this not to be true.

    Science linked trans fats to heart disease in 1957, but this research was later overshadowed with new research that linked saturated fat to heart disease. Later, the new research was shown to be defective, but by that time, the saturated fat myth was already firmly believed. Over recent decades, more studies have disproved the myth of saturated fat.

    A recent scientific review identified critical flaws in recent studies that were funded by the industry and presented clear evidence that total cholesterol and LDL cholesterol levels are not correlated with an increased risk of heart disease.

    The truth is, cholesterol doesn’t increase the chances of elderly people developing heart disease, and using statins to try to reduce cholesterol is a waste of time. Research of over 70,000 people found no link between what is considered to be unhealthy cholesterol and premature deaths of people over the age of 60 from heart disease. In fact, a new study found that 92% of people with high cholesterol levels lived longer than those with low cholesterol levels.

    This has invited the re-evaluation of guidelines for the prevention of heart disease and atherosclerosis because the benefits that people get from taking statins has been exaggerated.

    However, some academics remain skeptical. High cholesterol is often the result of an unhealthy diet, consuming high levels of saturated fat, and smoking. Cholesterol is carried in the blood by attaching itself to proteins and has been directly related to heart disease, stroke, and arterial disease.

    Although the findings have led to controversy, the authors of the study defend the results, saying that the evidence was clear and the results were reviewed thoroughly. They clearly found in their study that people with high levels of LDL cholesterol who were aged 60 and older lived longer and experienced fewer incidences of cardiovascular disease. In fact, other experts agree that cholesterol is a vital molecule that the body requires and it helps prevent the body from contracting infections, cancer, muscle pain, and various other health conditions affecting the elderly population.

    It is best to alter your lifestyle to improve your health instead of trying to lower your cholesterol with medications such as statins. To achieve an optimal quality of life, people aged 60 and older should engage in regular exercise and eat a healthy diet.

    While some professionals are still on the fence about the results, many agree that the best thing you can do for your health and to obtain healthy cholesterol levels is to exercise and eat healthy foods. While this study shows that using drugs does not have an impact on cholesterol or heart disease, other studies also stand by their results that show the opposite.

    It is also important to remember that as people age, there are several factors that play into mortality. This means that some people who have passed away during studies that are looking at one particular risk factor for death may actually have other factors that were impacting their health and led to an early death.

    No matter which group of studies you tend to believe, it is important to note that living a healthy lifestyle is always the first line of defense against any type of disease. More research is currently being conducted on the effectiveness of statins and the impacts of cholesterol on heart disease and other diseases leading to early death.

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  2. The Benefits of Fiber for the Aging Brain

    November 6, 2018 by

    Fiber is a foundational nutrient for optimal health. Even though your body is unable to digest fiber, it is an incredibly important part of your diet because it helps your body digest food, helps regulate blood glucose levels, helps you maintain your weight, and much more.

    There are two types of fiber. Soluble fiber dissolves in water and is linked to healthy blood sugar levels, while insoluble fiber does not dissolve, but it increases the bulk in your stool, which helps support digestion and healthy elimination. In addition to these benefits, it is clear that fiber offers health benefits beyond one’s digestive tract and offers full body benefits, even for the brain.

    Fiber Benefits Your Brain

    Inflammation leads to aging and is a factor that can have a negative impact on brain function. However, you can reduce the inflammation in your body through lifestyle changes, which includes eating a healthy diet that is high in fiber. Studies in mice have found that high-fiber diets reduce levels of inflammation in the intestines.

    For the brain, researchers have used genetic analysis to show that a diet that is high in fiber reduces inflammation in microglia, which is an immune cell in the brain that is linked to cognitive decline when inflamed. Researchers believe that the results of this mice study may also be true in people.

    Low-Fiber Diets Can Be Especially Harmful for Seniors

    The mice study also revealed that only older mice showed signs of inflammation in their intestines when they were eating a low-fiber diet, while the young mice didn?t show a high level of inflammation following a lack of fiber. This highlights the vulnerability of aging seniors.

    However, fiber intake among seniors is especially low. It?s estimated that people who are over the age of 51 consume only 16 grams of fiber per day, which is more than 40% less than what is needed.

    This puts the elderly at a high risk of disease, however, eating plenty of fiber has been linked to a longer lifespan in seniors. Studies have shown that adults over the age of 50 who have a high intake of fiber are 80% more likely to live a long and healthy life when compared to those who do not.

    When compared to the seniors eating the least amount of fiber, the seniors eating a high-fiber diet were less likely to experience hypertension, diabetes, dementia, mental health disorders, and functional disability. This means that increasing your intake of fiber-rich foods can help people make it to their senior years disease-free.

    Benefits of Inulin

    Inulin is a soluble dietary fiber that helps increase butyrate-producing bacteria. Inulin can be found in garlic, asparagus, and onions, and is a prebiotic that helps nourish beneficial bacteria in your gut.

    The beneficial bacteria help your body with digestion and the absorption of nutrients from your food and help support your immune function. Inulin is made up of chains of fructose molecules, and is converted to healthy ketones in your gut that feed your tissues. Inulin helps reduce age-related inflammation and increases immunity against infections in elderly people. Inulin has also been linked to a lower risk of diabetes, weight loss, cancer prevention, increased bone density, and improved cardiovascular health.

    Fiber and Kids? Brain Health

    Children also need to ensure that they?re consuming enough dietary fiber. Like adults, many children do not eat enough dietary fiber, which may contribute to childhood obesity and even problems with brain function that impact behaviors.

    One study of children aged 7 to 9 years old, found that a child’s consumption of dietary fiber had a direct correlation with their performance on a tasks that required maximum cognitive control. The researchers concluded that dietary fiber can influence cognition through the gut-microbiota-brain system.

    Because dietary fiber is chronically under consumed, these findings that inadequate dietary fiber intake is linked with low cognitive function in childhood raises important public health concerns.

    Foods to Eat to Increase Your Fiber Intake

    Despite what many believe, grains are not the best source of fiber. Grains are often doused with the herbicides which have been linked to diseases. A high-grain diet also increases insulin and leptin resistance, which then raises your risk for chronic diseases such as diabetes, cardiovascular disease, and cancer.

    A better choice is to eat more vegetables, nuts, and seeds, such as husk psyllium, chia seeds, sunflower seeds, berries, broccoli, cauliflower, onions, sweet potatoes, peas and beans.

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  3. Dangers of Consuming Splenda

    November 5, 2018 by

    If you’re like most people, you crave sweets from time to time, so it probably seems ideal that you can get that sweet flavor from foods and beverages without the additional calories by using products like Splenda. But is it worth saving the calories from sugar to consume these artificial ingredients?

    We keep hearing about the detrimental health impacts of regular white sugar, so Splenda seems like a great substitute. However, the side effects of Splenda are dangerous and actually not worth the few calories you are giving up by passing on sugar.

    In fact, some experts claim that Splenda has more in common with pesticides than it does with actual real food. Here, we will talk about some of the dangers of Splenda and some better options for low-calorie sweeteners for food and drinks.

    ?Low-sugar? is a buzzword right now, especially since we realized ?low-fat? actually made people gain weight and become less healthy. However, we also know that sugar should be avoided, so what can you do if you want to cut out sugar to lose weight? Choose an artificial sweetener like Splenda, aspartame, or saccharin?

    Splenda is made of sucralose, which is a synthetic compound used in over 4,500 products. The molecule is made of sugar, but three of the hydroxyl groups in the sugar molecule have been replaced by chlorine atoms.

    Once sucralose gets to the intestines, the body doesn’t recognize it as food, so it clears it out by digesting it. This leads to side effects such as altering blood sugar and insulin levels, migraines, a decrease in healthy bacteria in the gut, and an increased chance of developing cancer.

    What?s more, studies have shown that high doses of sucralose can lead to shrunken thymus glands, enlarged livers, and kidney diseases in rodents. It is important to also note that Splenda does not just contain sucralose, it also contains dextrose and sometimes maltodextrin which both present health concerns of their own.

    Why are sugar substitutes unhealthy?

    Because they are food additives, artificial sweeteners don?t go through the same FDA safety trials that pharmaceuticals have to go through. The testing of sugar substitutes is largely funded by the food industry, who have an interest in the results. These situations can lead to misleading claims that are confusing to the people who are consuming the product.

    However, it is well-known that of the chemicals that make up artificial sweeteners are known hazards. Some people experience the side effects worse than others, depending on one’s biochemistry, but they are not healthy for anyone. Manufacturers want consumers to accept the idea that our bodies won?t absorb much of these compounds, but what if that is not true?

    When deciding whether or not you should consume artificial sweeteners, it is best that pregnant women, children, and teenagers avoid them due to the possible irreversible cell damage. If you do consume them, pay close attention to how your body feels and your cravings. If you keep track of your response to artificial sweeteners, you may be surprised that consuming them actually makes you crave sweets more.

    This is because when you eat something that tastes sweet, your body thinks it’s sugar and releases insulin to counteract that. However, that sugar never actually gets into your system because your small intestines realizes that it is not, in fact, sugar and it releases it from your system. This leaves the insulin still waiting to get sugar, so you continue to crave it.

    Why is real sugar a problem?

    Sugar is a perfect ingredient for food manufacturers because it?s cheap, people find it to be delicious, and it adds bulk and texture to food products. There is sugar in almost everything and its empty calories replace real nutrients, so while you can eat it and gain weight, your cells are still starving.

    According to the US Department of Agriculture, the average American consumes over four times as much sugar per day than the recommended amount. Sugar is addicting and it becomes a habit that is exacerbated by stress because stress makes your body need immediate energy. This may be causing you to put your body through the binge-crash cycle many times a day.

    Instead of using sugar or artificial sweeteners, use natural sweeteners like raw honey, dates, pure maple syrup, and ripe bananas. Your body can use these foods to its benefit rather than hurting your health in the long run.

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  4. Best Fruits For Your Health

    November 4, 2018 by

    All fruits have their individual health benefits, so depending on which nutrients you are looking to add to your diet, your unique fruit needs may vary. Some people may be looking to increase the amount of fiber in their diet, while others are interested in increasing their vitamin C consumption or adding more minerals into their diet. One fruit may be more beneficial on a nutritional level over another for you.

    For example, guava contains a lot of potassium– 688 mg per cup, but if you want to increase your fiber, raspberries are your best bet with 8 grams per cup. According to the USDA, here are the healthiest fruits for various vitamins and minerals:

    • Fiber: Raspberries have 8 grams of fiber per cup.
    • Protein: Passionfruit has 5 grams of protein per cup.
    • Calcium: Dates have 96 mg of calcium per cup.
    • Iron: Persimmons have 3.75 mg of iron per cup.
    • Magnesium: Dates have 81 mg of magnesium per cup.
    • Folate: Guava has 81 mg of folate per cup.
    • Vitamin C: Guava has 377 mg of vitamin C per cup.
    • Potassium: Guava has 688 mg of potassium per cup.
    • Zinc: Blackberries have 0.76 mg of zinc per cup.
    • Choline: Clementines have 21 mg of choline per cup.

      Get the Most Health Benefits Out of Fruit

      All while fruits have a similar effect on your blood glucose levels. Fruits that contain a lot of sugar usually also contain a significant amount of soluble and insoluble fiber. These fibers help reduce the absorption rate of these sugars, which prevents a spike in your blood sugar. This means that even if you?re consuming a lot of sugar when you eat certain fruits, your body is not absorbing that sugar into your bloodstream.

      However, one exception to this rule is grapes, which have a lot of sugar but are not high in fiber. It is also important to remember that when you blend your fruit (for a smoothie) the process breaks down the insoluble fiber in the fruit, so your body is then able to absorb a significantly higher amount of fruit sugar in a very short period of time. When you blend fruit together, the blades of the blender destroy strands of insoluble fiber. You will still benefit from all of the fruit?s vitamins and minerals, but it is best to be careful about drinking too many smoothies, due to the high sugar content.

      Which fruit is the most beneficial to add to your diet?

      When it comes to whole fruits, the absolute best option to add to your diet is berries. All kinds of berries, such as blueberries, blackberries, strawberries, and cranberries are very healthy because they have low amounts of fat and calories and they are a great source of fiber and many critical vitamins and minerals.

      Berries are full of polyphenols, which are a healthy plant chemical. Some polyphenols that berries contain include anthocyanins and anthocyanidins, which have been linked to improved cardiovascular health and cognitive function, reduced risk of developing cancer, improved sensitivity to insulin, and improved blood pressure. Studies have also linked the antioxidants in berries to decreased levels of inflammation and other improved health outcomes.

      Raspberries may be the most beneficial berry. Along with the other health benefits of berries, raspberries have more fiber than sugar, which is linked to lower rates of disease and death. Because most Americans do not get as much fiber as they should in their diets, this is an important thing to keep in mind. While adult men should consume 30 to 38 grams of fiber every day, the average man only consumes half this much, which means raspberries are an especially healthy fruit to add to your diet.

      Fresh-picked fruit is the best option because fruit typically loses some of its nutrition value with time. It is also a good idea to eat frozen berries because they are usually harvested and then frozen right away, which maximizes the retention of the nutrients.

      It is best to eat a variety of fruits because different fruits contain different phytochemicals and have a variety of beneficial impacts on your health. A healthy diet should have about two cups of assorted fruits in it per day.

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  5. Three Ways to Increase Your Core Strength

    November 3, 2018 by

    If you are like many other people, you go to the gym with the goal of achieving a flatter stomach and firm abs. Most people want a toned stomach– not only to improve physical health but also to give a bit of an ego boost.

    However, if your only goal when you are working out is to get visible abs and you are focusing on doing sit ups for hours, it may end up giving you the opposite of the results that you are looking for.

    The trust is, your core isn’t just one muscle. Rather, it is a lot of muscles bunched together to hold together your abdomen and connect your hips, backbone, shoulders, and neck together and keep your body in place. If you do exercises that are micro-focused on only your stomach, you are leaving out a lot of the muscles that are an important part of that muscle group.

    The good thing is, there are a lot of exercises that you can do to effectively work all of your most important muscles. In this article, we will talk about some exercises that you can do to increase the strength in your core and obtain a healthy and toned core.


    Start by standing with your feet hip-width apart with a heavy dumbbell placed in front of each foot. Bend forward at your waist while maintaining a flat spine and a neutral, relaxed neck. Lower your torso down toward the ground until you are able to reach down to pick up the weights. Push down on your heels and tighten your core to help you return to a standing position as you lift the weights. Then, lower the weight back down to the ground to complete 1 rep. Do this 8-12 times and complete up to four sets of this exercise. Do this along with your strength workout twice a week.

    Farmer Carry

    Start by holding one heavy dumbbell in each hand. Stand up straight with your shoulders back. While keeping your core muscles engaged and standing up tall, walk forward ten steps. Then, turn around, take ten steps to return to your starting position, and return your weights to the ground to complete one rep. Do 3-4 sets of 4 reps twice a week.

    Bird Dog

    Start in a tabletop position and raise your right arm until your hand is at an equal height with your ear. Then, simultaneously lift your left leg until it is at a 90 degree angle with your body. Return to your starting position and repeat this exercise with your left arm and right leg. Make sure to tighten your ab muscles to give yourself some stability and prevent yourself from leaning towards one side. Do 10-15 reps 3-4 times every day.

    Why Does Core Strength Matter?

    You don’t want to just strengthen your abs for aesthetic reasons. The truth is, there are many extremely strong people in the world who don’t sport a six-pack. There are other things you will gain from having strong abs.

    1. You’ll avoid pain.

    Having a strong core is a prominent factor in keeping yourself free from injuries, especially in your hips and knees. Research actually shows that women who regularly engage their cores have more control over the movement of their knees while they are doing strength exercises such as squats and lunges, which can help protect against an ACL injury.

    Your core also stabilizes your pelvis and femurs, and help your glutes fight pain. Essentially, without having a strong core, you are missing out of having the foundation for pain-free movement.

    2. Improve your posture.

    Your core muscles support your spine, which makes it easier to have proper and healthy posture. Having correct posture will prevent the small movements in your spine that lead to pain. Also, having proper posture looks good and will give you a boost of confidence.

    3. Increase your athleticism.

    With an increased amount of core power, you will have an advantage over other people in sports because your stability, balance, and agility will come from the center of your body. As long as your core muscles are all working together while you move, all of your power will be equally translated from your lower body to your upper body. This will allow you to rotate your core when you’re throwing, punching, or serving a ball. It will also help you absorb force while you are decelerating, such as when you are falling, catching, or diving.

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  6. How to Relieve Post-Workout Pain

    November 2, 2018 by

    You probably feel great as soon as you finish a good workout. You’re happy it is behind you, you’re energized, but you’re also physically exhausted.

    However, a few hours later, you may start to feel worse as you start to experience a soreness that you feel when you’re walking– and you may even start to question if you want to work out anymore. This pain can last for days, especially if you tried out a new exercise that your body wasn’t used to. The pain leads to muscle tension, and you know if you exercise through the pain, you can cause you body some real damage.

    So what happens if you?re always sore, but you don’t want to skimp on the gym? Here, we will give you five tips to help soothe your damaged muscles, repair torn tissue, and improve the relaxation in your muscles and your blood flow. Following these tips will help you speed up your recovery and reduce your muscle soreness, which will help you return to the gym sooner.

    1. Eat a Banana

    In order to fight dehydration, it is important to get enough potassium in your diet. This will also help you avoid getting muscle cramps during your workout. When you fight post-workout dehydration with potassium, you can avoid any severe muscle cramps that may come after a workout.

    Most Americans are deficient in potassium, so it?s important to include potassium-rich foods such as bananas in the diet. One medium banana will add 400 mg of potassium to your day’s diet, which is about 11% the daily value of potassium.

    2. Take Hot and Cold Showers

    To help soothe achy muscles, alternate between hot and cold water in the shower. The contrast in temperature helps fight tension and improve blood flow. Switch from hot to cold every 30 to 40 seconds.

    Doing these switches about ten times is enough to have an effect. As you get more used to each extreme temperature, increase the intensity to create an external ?pumping? of blood by cooling your muscles and then heating them. This will help bring fresh blood into your muscles for a faster recovery.

    3. Soak in Salt Water

    Taking a hot bath after your workout will make you feel relaxed because the hot temperatures pull the toxins out of your skin. As the water starts to cool down, the toxins are released from your body through your skin. A bath also helps to soothe aches and pains, increase blood flow, and relaxes your mind.

    Adding Epsom salt to your bath helps alleviate soreness, muscle cramps and pain, inflammation, and aches. Epsom is a magnesium sulfate, which is a natural muscle relaxer. When it is in a salt form, it pulls water and lactic acid away from any injured tissues to help reduce swelling. Fill your bathtub with warm water and add 2 cups of Epsom salt before soaking in it for at least 15 minutes.

    4. Drink Tart Cherry Juice

    Tart cherry juice is high in antioxidants, and research has shown that it can reduce muscle pain and weakness following a tough strength training routine. Drinking 12 ounces of tart cherry juice can also reduce the pain associated with exercise-induced muscle damage after a weight-lifting session. Experts believe this to be true due to the high levels of polyphenolic compounds that are present in tart cherry juice, such as flavonoids and anthocyanin. Keep this juice at home so you can drink it as soon as you get back from the gym.

    If you can’t stomach tart cherry juice, watermelon juice is a reasonable alternative. It tastes good and it is great for replenishing your electrolytes after you workout. Studies have shown that drinking about 16 ounces of watermelon juice after a tough workout can reduce muscle soreness because watermelon is rich in l-Citrulline, which is an amino acid that has been known to help with muscle soreness.

    5. Use a Foam Roller

    Using a foam roller can break up any tension in your muscles and fight muscle soreness. Foam rolling can hurt a bit during the process, but it will alleviate pain and muscle tightness in the long run and help to prevent you from experiencing an injury in the future. You can even work a very specific muscle by switching a foam roller for a hard ball such as a lacrosse ball.

    When you apply pressure to a knot in your muscle, the elastic fibers disperse back to their true alignment, which will help you get into lengthening positions with better body alignment and restore your proper movement patterns.

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  7. How to Get Over Your Ex

    October 13, 2018 by

    Of course breaking up is hard to do, but have you ever wondered why this is the case? Your former flame has probably become a huge part of your life and routine at this point, and you are going through a sudden, extreme life change. This is hard in itself, but let’s look a bit deeper at why this may be an especially tough time.

    First, you are likely constantly surrounded by reminders of your ex. Whether you are still living in the same house you shared or you still have to pass by your favorite restaurant every day, there are reminders everywhere. You can’t completely escape the past.

    You may also often run into things on social media that are either directly related to your ex or remind you of that person. This is a constant reminder of the failed relationship and how your life has changed in such a dramatic way.

    On top of that, science shows that there are real physical effects of heartbreak. For example, just seeing your ex in a picture who broke your heart is enough to stimulate areas of your brain that are associated with physical pain. Reports have also suggested that ?broken heart syndrome? is a real physical sensation that feels similar to a heart attack.

    However, there are things you can do to help move on from your ex.

    1. Rediscover your interests.

    What are some of your old hobbies? What did you push aside to make room for your significant other? Rediscovering these interests is an effective way to move on because it will let you reestablish your sense of self outside of the relationship.

    2. Eliminate triggers.

    Because having regular reminders of your ex can make things worse, it is important to avoid or eliminate them. Get rid of furniture, gifts, or pictures that remind you of your ex, and change up your routines.

    3. Cut ties.

    You might think you can still be friends with your partner to help with closure, but keeping in touch usually makes the heartache last longer. This is especially true is you are trying to find a new partner. You can’t be a good partner to someone else if you are still in contact with your ex.

    4. Unfollow them on social media.

    This will reduce the temptation to check up on your ex and see what they are doing. Maintaining this connection is unhealthy for your journey of moving on.

    5. Focus on the positive.

    Stop thinking about the things that you no longer have and start considering the things that you can now do. Change your internal dialogue from thinking about what you have lost in your breakup to the things you?ve gained. This may mean that you can start seeing your friends more often, make a career move that brings you to another city, or just enjoying life with less relationship stress.

    6. Enlist your friends.

    Shortly after a breakup, it is very important to have social support. Reach out to your close friends, parents, counselors, or anyone else who can remind you of your positive qualities and of why the relationship didn?t work out. This will also allow you to have a sounding board for your distress.

    7. Volunteer.

    You may want to throw a pity party for yourself when you are going through a breakup and mourning the loss of your relationship. Of course you are allowed to feel sad for a little while, it is best to get involved in something fulfilling like volunteer work to get your mind off of things and instead focus on helping other people. Research has shown that volunteering can help decrease and eliminate depression, increase life satisfaction, and improve your overall well-being.

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  8. Why You Should Complete Your Workout in the Morning

    October 12, 2018 by

    Many people exercise simply to lose or manage their weight, but there are other important benefits. Exercise helps reduce anxiety, supports your immune function, and improves your quality of sleep.

    A lot of people prefer to work out in the morning for a variety of reasons. However, if you are not one of them, you may be wondering how people can get up and get moving that early.

    One of the most common reasons people like to work out in the morning instead of in the afternoon or evening is because you can get your workout out of the way by doing that and you will have increased energy throughout the day.

    Working out in the morning is kind of like breakfast in that it boosts your metabolism at the beginning of the day. Because of this, you will burn more calories throughout the day, just by exercising in the morning. One study also found that morning workouts are often preferred by people who have trouble sleeping at night. People who work out in the afternoon tend to carry that energy into the evening and may have a hard time getting to sleep.

    Another reason to work out in the morning it that it will keep you consistent. If you set your alarm for the same time every day, you will stay on schedule with your exercise and your body will appreciate the routine. Also, if you don’t give yourself time during the day to come up with excuses or have other things get into your schedule, you won’t go a day without a workout. If you get up and get going as soon as your alarm goes off, you are more likely to workout without making an excuse.

    Working out in the morning is one habit that is common among successful people. In fact, Al Sharpton works out on a stationary bike every morning before going for a run. After doing the cardio exercises, he focuses on stretching and lifting weights. When he can’t get to his workout at home, he uses the gym at work during the day to get some of his fitness in.

    When Al Sharpton exercises in the morning, he doesn’t care about his appearance and typically just wears old clothes. Added to a diet makeover, this morning workout routine has allowed him to lose over 100 pounds.

    James Citrin, CEO of Spencer Stuart, also gets moving by 6:00 am. He uses this quiet time to reflect on his priorities for the day and mentally plan out how he wants his day to play out. Citrin actually asked various executives whom he admired about their morning routines when he was researching for an article he was writing. Among the 20 people he interviewed, the latest any of them slept on a regular basis was 6:00 am.

    The truth is, successful people create priorities they want to accomplish, or positive habits that they like to do during the day, and early mornings are the time when people often have the most control over their schedules.

    In a world of chaos, the day can easily slip away from you as other people’s priorities make their way into your life. Seizing your mornings is similar to the idea of paying yourself before you pay your bills. If you don’t pay your bills until the end of the month, you will only have whatever money is leftover to use. The same goes with energy during the day. If you wait until the end of the day to workout, you can only use the energy that you have left over.

    When it comes to working out, consistency is key. So as long as you do it as much as you can, you are benefitting your body. So try to get into the routine of getting up and working out right away so you can be sure to improve or maintain your physical health. It something in your life has to happen, it has to happen first. So take whatever priority that you have and move it to the beginning of your day so you can be sure that it gets accomplished.

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  9. What is the Best Sport for Longevity?

    October 6, 2018 by

    Many people exercise simply to lose or manage their weight, but there are other important benefits. Exercise helps reduce anxiety, supports your immune function, and improves your quality of sleep.

    In fact, there are specific exercises that can add more years to your life than others. One study found that people who play tennis, badminton, and other team sports live longer than those don’t, including those who play sports but not an individual level.

    Further, a research study done in Copenhagen indicated a clear correlation between social sports and life span. Additionally, the duration of play for the participants did not necessarily increase the longevity of the person.

    In other words, sports involving time during which people can talk during the activity, such as tennis, have a positive impact on longevity. However, researchers recommended in order to get the most out of this benefit, people may want to supplement their workouts with other social activities.

    Benefits of Social Interactions

    Research has shown that emotional and physical health are linked and there are serious health risks that are associated with social isolation. Research has found that people who are isolated and lonely have a significantly higher risk of having a heart attack and stroke.

    Another study found that social isolation is associated with an increased risk of mortality in those with a history of heart disease. Having a supportive group of friends or family can mitigate some factors that increase one’s risk.

    Research Suggests Full Body Workouts Can Offer Benefits

    The differences in physical demands of exercises can play a role in longevity. However, it is important to keep in mind that other factors may play a role in this research because people with more free time and more money are able to play tennis more easily than those who don’t.

    Another factor could be that racket sports such as tennis are full-body workouts, and your heart works harder when you use your entire body. Cycling and jogging, on the other hand, mainly use your lower body and core muscles.

    Racket sports also often require quick bursts of activity in between brief rest periods. Constantly starting and stopping like this is similar to interval training. Playing racquet sports for 3 hours per week can lower your risk of cardiovascular disease and decrease your blood pressure.

    One important thing to remember when you are doing aerobic activities is to keep your rest periods short. Your heart will work at an aerobic level during your time of rest, but without having to endure the sustained stress.

    The percentage of adults over 18 who get enough physical activity is only 21%, however, there are those people who surpass the guidelines on a regular basis. Typically, doing at least 150 minutes of moderate physical activity per week or 75 minutes of vigorous physical activity is sufficient.

    However, you don’t want to do too much, either. Research has shown that extreme training for marathons or very long-distance bike races could have negative impacts on your heart health. In one study, people who exercised for more than 60 minutes every day had a decrease in their antioxidant levels and an increase in arterial stiffening.

    It is best to take part in brief, intense activities for longevity. In fact, one study that looked at runners found that those who did light to moderate running were less likely to die than people who did not run at all or those who ran at a fast pace for over 2.5 hours per week.

    Giving your body too much exercise can depress your immune system and increase inflammation, which can then increase your risk of changes to your heart health and disease. The intensity of your exercise also plays an important role in calculating how much exercise is enough for your body.

    High intensity interval training causes immediate changes in your body, such as reprogramming the strength in your muscles, stimulating your fast-twitch muscle fibers, and increasing the production of human growth hormone.

    Recent research shows that it is best to work out smarter, not harder. Doing short bursts of workouts like what you do in HIIT or during exercises like tennis, are safer and likely more effective than standard cardiovascular workouts for your overall fitness. These workouts help you work out efficiently and effectively in much less time.

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  10. The Effects of Ginger on Bad Breath

    October 5, 2018 by

    Many people love ginger for its ability to cleanse the palate and reduce feelings of nausea. The warming essence of ginger is used to enhance a variety of different types of cuisines from Asian to Indian foods because of its versatile and distinct flavor.

    Like many plants, ginger has been used for medicinal remedies, including bad breath. To sustain a ginger plant and get the benefits out of this spice, you can use a dehydrator and make ginger powder and then use it in smoothies, stir fries, or other food items. To get the most out of its flavor, it is best to add ginger to your meals both before and after you cook them so you can get a deep ginger flavor.

    Ginger can stimulate the flow of saliva, calm an upset stomach, reduce nausea and diarrhea, and help prevent gas in addition to helping reduce bad breath.

    Researchers have found that 6-gingerol and citric acid affect saliva by enhancing the gastrointestinal transport time, which speeds up the time for food to travel through your intestines. This same acid activates an enzyme in saliva that breaks down unpleasant odors. This means that ginger has an ability to freshen your breath and reduce bad aftertastes of foods.

    On the other hand, citric acid increases the amount of sodium in saliva, which means that ginger will make salty foods taste less salty. Components of food directly contribute to their characteristic tastes by contributing their own particular taste, smell, or degree of spice. However, they also indirectly influence one’s sense of taste through other unknown biochemical mechanisms.

    When it comes to ginger, researchers have found that 6-gingerol increases an enzyme called sulfhydryl oxidase 1 that is found in saliva 16 times over in just a few seconds. The discovery of this aspect of 6-gingerol could set a direction for the development of new products in the category of oral hygiene.

    Researchers have also found that ginger is able to relieve motion sickness. Motion sickness is caused by conflicting sensory signals in the brain, and there are many remedies available for this. Ginger is one of them and it is an all-natural way to help cure motion sickness and it provides other health benefits at the same time.

    Studies have shown that just 20 minutes after giving study subjects two capsules of either ginger, an anti-nausea medicine, or a placebo, and then making the subjects feel incredibly dizzy, taking ginger delayed the onset of motion sickness for approximately twice as long as the medication, and half of the participants who took ginger instead of the medicine or the placebo were able to remain in the dizzy experiment for the entire allowable 6 minutes.

    Ginger also has anti-inflammatory effects. Studies note the rhizome in ginger that decreases pain and inflammation. Another little-known use for ginger is to treat asthma, and unlike traditional asthma drugs, ginger will not increase the severity of the condition.

    Ginger is being taken seriously in the medical world as a treatment for ailments. Because of its efficacy and regulation of multiple targets, and because it is safe for people to use, 6-gingerol is known as a potential therapeutic agent for the prevention of various diseases.

    Aside from reducing inflammation and oxidation, 6-gingerol also has anticancer properties that impact several biological processes such as apoptosis, the regulation of cell cycles, and the formation of new blood vessels.

    Ginger can also help fight morning sickness during pregnancy or while suffering from the stomach flu, as well as for people undergoing chemotherapy, and those who are dealing with side effects of other medications.

    Studies have found that gingerol is an antioxidant, it can help reduce oxidative stress and fight free radicals, and it has the potential to improve genotoxicity. Ginger also has positive effects on cognitive function. Researchers looked at middle-aged women because they typically develop cognitive impairment in areas like attention, calculation, and short term recall, and oxidative stress is known to exacerbate this issue.

    Researchers concluded that ginger demonstrated an ability to enhance the attention and cognition in middle-aged women and improve the cognitive function and processing domains in people.

    Ginger is safe to eat, but high doses can lead to an upset stomach, diarrhea, fatigue, restlessness, or heartburn. It is best to take ginger with food to avoid side effects. Ginger can also interact with certain medications or lead to poor wound healing, sensitivity to the sun, erratic heartbeat, bleeding, and sedation.

    Taking ginger capsules with super-critical extraction is recommended because it results in pure ginger and will give you the most effect. You can also grate some ginger into your food or brew it in hot water in order to get the benefits from it.

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