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How Meditation Benefit Your Life?

It's hard not to feel stressed these days, whether you're concerned about work, family, or world events. It can also be hard to release stress and get your mind back on track, which increases your risk of experiencing a physical or mental health issue.

If you're looking for an all-natural method of relieving stress, meditation is the way to go. This guide explains more about the practice, as well as how it can benefit you.

What Is Mediation?

An ancient practice, meditation has been in use for thousands of years. The goal is to focus your mind and clear it of extraneous thoughts for improved mental wellness. It can entail deep breathing, repeating a mantra (a word or phrase that is supposed to help with concentration), or just sitting quietly.

Additionally, there are different types of meditation one can use. Visualization entails thinking about pleasing images to induce a relaxed and happy feeling. Conversely, mindful meditation involved being fully present and "in the moment" to boost self-awareness. While it's also a form of martial arts, tai chi uses gentle gestures performed slowly that can also have relaxing effects.

What Benefits Does It Offer?

When you make it a regular part of your lifestyle, meditation offers certain key benefits:

  • Stress can exacerbate certain medical conditions, such as anxiety and chronic pain problems. Meditation can reduce stress and have a positive effect on underlying medical conditions. 
  • Reducing stress can also have other physical effects, including decreased heart rate, reduced blood pressure, and enhanced sleep quality. 
  • When worried, meditation can help clear the mind and allow you to make decisions reasonably. 
  • Meditation also offers mood enhancement, which can boost the quality of life and improve relationships with others.

Is Meditation Right for Everyone?

Most people can derive some benefits from meditation. However, it can also be detrimental when used incorrectly. It can take some time to experience a peaceful and relaxed feeling, and people can sometimes become frustrated when it doesn't happen quickly. In this case, you must allow yourself time to get acclimated to the practice.

Additionally, meditation can be problematic for people who fall victim to procrastination. You can avoid this time trap by scheduling meditation at certain times each day, such as in the morning or later at night before bed. Keep in mind that each person is different, so it's important to find a strategy that works best for you.

How Can Beginners Get Started?

Getting started with meditation is often the most challenging aspect. Fortunately, there are some steps you can take to speed up the adjustment process. Begin by establishing a short time limit, such as five minutes. That way, you won't feel pressured if you're not able to get in the right frame of mind.

Find a quiet, comfortable place in your home, a place where you can fully unwind uninterrupted. Any position is acceptable, provided that you feel comfortable. For instance, some people choose to sit while others might lie down. The most important factor is that you feel relaxed.

Focus on your breathing when getting started. In the event your mind begins to wander, which is a natural occurrence when meditating, re-focus on your breathing. Don't get discouraged if your mind wanders frequently when first getting started, as this is a common occurrence for beginners.

In terms of how often you should meditate, that's a personal decision that you must make on your own. However, people derive the most benefits from the practice when they do it on a regular basis. Accordingly, try to take some time each day to meditate, even if it's only five to ten minutes.

Life can be pretty hectic and stressful for most people, but meditation is a great tool to have in your arsenal. Along with reducing stress, it can also improve your thinking and boost your overall wellness to enhance your quality of life.

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Overcoming Your Fear of the Weight Section at the Gym for a Healthier Stronger You

Walking into a gym is often intimidating, especially for a newb. To a beginner, there is nothing more frightening than the weight section, the place where all the muscled-up bods are flexing and grunting away, showing off their skill and physique. While this section of the gym can seem intimidating, it is also where you get lean and build muscle mass. In other words, it is the area of the gym that provides the most advantage to getting in the shape you want.

The weights section is not reserved for people with 0% body fat or who could win a Mr. or Ms. Universe pageant. It is an area for all gym members. Instead of fearing the section, embrace its potential. To embrace it, though, you need to understand where the fear comes from. For most people, the fear stems from believing they don’t belong or will make a mistake.

First, you absolutely belong; a gym is a space for all genders and body types. Second, you will probably do something wrong, but nothing bad is going to happen. You can’t expect to get everything right when trying something new. However, to help you minimize risks and optimize your odds of success, follow the straightforward four-step plan for overcoming your fear of the weight room.

1. Don’t Be Afraid to Ask for Help

The key to squashing your fear is to remember that everyone started where you are now. Sure, they might look like professionals now, but think about where they were years ago. Additionally, despite the intimidating physiques, most people at the gym are friendly and willing to lend a hand to a fellow member in need.

If you are unsure how to do an exercise or which exercise is best for legs, chest, back, or whatever, ask someone in the weights area. Most people will happily offer advice. However, even if the first person you ask is not that friendly, try the next. No harm will come to you, promise.

2. YouTube Is Good for More Than Cat Videos

If you want to get serious about lifting weights, check out YouTube for instructional videos. Many channels are dedicated to beginners, showing the proper form and techniques of several popular free-weight exercises. Many YouTube instructors will even talk about variations of specific exercises so you can focus on building the fundamentals before getting into heavyweights. However, make sure you check out the person’s qualifications to avoid bad advice.

3. Work With a Trainer

A personal trainer is an investment. Some people cannot afford a trainer right away, or they can’t justify the expense. However, when you can afford one, it is money well-spent. A trainer or teacher can help you develop a comfort level with the weight room. They will also help you design a routine for your body and capabilities. Remember, you do not have to keep a trainer forever; it is a temporary expense.

4. Remember, Your Experience Is a Shared Experience

Every bodybuilder, weightlifter, or average lean Joe started where you are starting. You cannot build muscle and a healthy exercise habit without embracing the weight room. Instead of shying away from the weights, look at yourself in the mirror and tell yourself you belong. Sometimes, a bit of self-motivation can go a long way.

The weight room is an intimidating place for most newbies, but you can get over your fear with practice, preparation, and knowledge. How did you overcome your fear of the weight room?

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5 Surprising Ways You Can Use Ginger in Your Health and Beauty Routines

I just recently learned that ginger is one of the best-kept secrets for your skin and immune system. It’s very effective at minimizing inflammation (which we all know is one of the most common causes of skin blemishes, joint pain, and premature aging). And the best part is that it won’t cost you a fortune as some top-of-the-line beauty products will.

It’s one thing to know that ginger is a great health and beauty ingredient, but it’s another thing to know how to use it. So I’ve put together this guide of five surprising ways you can start incorporating ginger into your health and beauty routines, starting today.

1. Anti-Inflammatory Skin Cream

To get the skin-healing benefits ginger has to offer, try creating your own anti-inflammatory skin cream. To make it, peel two, 2-inch pieces of fresh ginger, then place them in a pot with 2 teaspoons of apricot kernel oil and 2 teaspoons of light sesame oil. Add ½ cup of cocoa butter and 2 teaspoons of vitamin E. Warm on low heat just until the cocoa butter softens and all the ingredients blend together.

Pour the mixture into a lid-sealed container, then put it in a cool, dry place where you can use it often! I recommend applying it after you wash your face. The ingredients are very moisturizing and soothing.

2. Ginger Massage Oil

We all know how quickly excessive stress can cause us to look and feel much older than we really are. But a good massage has a way of melting all our troubles away as it restores our vitality and sense of well-being. To enjoy the relaxing benefits of massage as well as the anti-inflammatory benefits of ginger, recruit someone you love to massage your back, neck, or feet with diluted ginger oil. Your skin and mood will feel so much better!

3. Mint and Ginger Mouthwash

As we age, our bodies become more susceptible to gum disease and other oral issues. While regular mouthwash can help rid our oral cavities of unwanted bacteria, it can also leave our mouths feeling dry. That’s why I prefer making my own mint and ginger mouthwash. Both mint and ginger are known for their antibacterial properties, which make them a great duo for oral health.

Here’s how to make my surprisingly refreshing and effective mint and ginger mouthwash recipe. Start by pouring about 1 ½ cups of filtered water into a pot, then adding approximately 10 fresh peppermint leaves and one sliced 3-inch ginger root to the water. Bring the mixture to a light boil, then turn the heat down and simmer for about 20 minutes.

Add about 35 drops of peppermint essential oil to the mixture, then cover the pot and simmer for about 10 more minutes. Remove from heat and allow to cool to room temperature before transferring to a sealed jar. You can store this mixture at room temperature for about a month, or put it in the refrigerator to extend its shelf life.  

4. Natural Pain-Reliever

Would it surprise you to hear that ginger is a natural pain-reliever? Some research shows that it’s very effective at relieving migraines. So the next time you feel a headache coming on, sip ginger tea or try munching on some candied ginger.

5. Ginger Detox Bath

Ginger is known to help the body fight off bacterial infections. So if you feel like your immune system is fighting something off, grate about ½ cup of fresh ginger and sprinkle it in your hot bathwater. Soak for at least 15 minutes to get the full effects of this detox remedy.

So, what do you think about these unusual uses for ginger? I’d love for you to give them a try and see if they work for you!

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My Favorite Juices for Health

Have you noticed how the entire world is focusing more on health now than seemingly ever before? If you haven’t jumped on the bandwagon yet, it’s time to! Good health is essential for overcoming illness and staving off disease. Not to mention the fact that you feel so much better when you take good care of your body and give it the nutrients it needs.

Recently, I’ve been experimenting with different juices to see how they make me feel. After a lot of trial and error, I’ve come up with a list of juices that help me feel healthy and vibrant while giving me a little extra pep in my step. I decided to share this list with you so you can benefit from these incredible juices as well! So check out this list of my favorite juices for optimizing my health

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Watermelon Juice

Who doesn’t love the sweet, invigorating flavor of watermelon? If you like fresh watermelon, you’ll probably love watermelon juice. It’s full of lycopene and beta carotene (which are both powerful phytonutrients known to boost the immune system and help neutralize free radicals in the body). In fact, you won’t find another fruit that has more lycopene in it than watermelon.

Watermelon is also very hydrating since it’s comprised mostly of water (approximately 91%). Since most of us are dehydrated at least some of the time without even knowing it, drinking watermelon juice can help keep us properly hydrated (especially those of us who have a difficult time drinking plain water).

Spinach Juice

I thought I’d lead out with watermelon juice before talking about a juice that seems much less appealing. If you find yourself grimacing at the thought of spinach juice, just hear me out. Spinach juice is one of my very favorites to drink, though I usually combine it with other ingredients to mask its flavor.

Spinach is one of the most nutritious ingredients you can consume. It’s also very low in calories, which is a huge plus if you’re watching your weight like I am. In just 3 cups of spinach, you can get as much as 340% of your daily vitamin K content and up to 25% of your vitamin C needs.

Usually, I put one or two cups of spinach in my blender with one cup of water, then blend it until it’s smooth. After that, I’ll often toss in a small handful of blueberries or strawberries, a squeeze of lemon juice, and a small apple and blend it all together. This makes a pleasant, but not overly sweet juice that’s packed full of immune-boosting nutrients. I prefer to drink this juice first thing in the morning, as it energizes me and helps me feel ready to tackle my day.

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Carrot Juice

If you’ve never had carrot juice made from organic, subtly sweet carrots, you’re in for a treat. I like to buy my carrot juice from my local health food store, but you can make your own carrot juice if you have a good juicer at home.

Carrots are a great nutritional choice for mature adults because they contain a lot of beta-carotene, which is important for good eyesight. Carrot juice also contains vitamin K, vitamin C, vitamin B6, and many other nutrients. If you don’t think straight carrot juice is sweet enough for your tastes, try adding a small amount of stevia to sweeten it without adding harmful sugars.

These are three of my favorite go-to juices for good health. I tend to drink the watermelon juice in the summer and the other two juices year-round. None of these juices are calorically dense enough to be a meal replacement, but you can drink them along with a meal or as a light snack to give your body the nutrients it needs to stay healthy and energetic.
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6 Reasons Why I Keep a Health Journal (Every Senior Should)

A health journal is exactly what it sounds like: a diary for recording information about your health. Writing in it doesn’t take long, and the benefits are amazing. Aging doesn’t have to be some big mystery. Journaling about your health is like having a map to guide you to personal wellbeing.

1. Alleviates Inflammation and Pain

Some foods, movements or lifestyle habits make pain and inflammation worse. There are also good foods, such as turmeric, that have powerful anti-inflammatory and pain-relieving effects for many seniors. The key is to figure out what helps and hurts you personally. That’s where your health diary comes in.

2. Teaches You What Your Body Likes

I’m a big believer in listening to your body. By keeping a health journal, you can find out if certain things are triggering mood changes, anxiety, pain or sleep problems. You can also discover positive triggers that help you sleep better, feel happier and stay healthier. For example, if you notice that valerian tea helps you sleep like a baby, then you’ve discovered an important secret for your health!

3. Makes You Happier

Natural foods and positive activities have the power to improve your mood. Many people feel less stressed or depressed when they follow a Mediterranean diet of fresh fish, lean meats, olive oil, fruit, herbs and lots of leafy green veggies. Exercising — even if it’s just going for a walk in the morning — can be another key to feeling happy and energized. Your health journal keeps track of things that help you wake up with a smile.

4. Helps You Make Smart Decisions About Your Health

I love my health journal. It turns me into a detective. After a few weeks or months, I can see “clues” that warn me when something is going to make my body hurt, make me irritable, or mess with my immune system. That way, I can avoid many of the aches and pains that are supposedly “normal” in aging.

5. Keeps You in Control of Aging

I don’t like it when people make decisions for me without asking me first, and I really don’t like feeling helpless. That’s what’s amazing about journaling. It gives you a measure of control over your health. Your family history may not let you avoid gout completely, but you can definitely figure out ways to have fewer gout attacks and better mobility.

6. Makes It Easier for Your Doctor To Pinpoint Health Problems

Always take your health diary with you when you have a doctor’s appointment. The details in there can help your doctor discover the underlying cause for symptoms. For example, instead of instantly responding to a rise in blood pressure with medication, the doctor may see lifestyle clues that you can change instead.

An Easy Way to Journal About Your Health

Keeping a health journal doesn’t need to be complicated. Some people prefer good old-fashioned pen and paper. Others use modern smartphone apps to make things easier. What should you keep track of?

  • Foods you eat (including snacks)
  • Vitamins or supplements
  • Medications
  • Amount of water you drink
  • Sleep quantity and quality
  • Exercise
  • Illnesses or health problems
  • Pain or inflammation
  • Energy levels
  • Mood
  • Digestive health and/or bowel habits

Don't forget to include details about surgeries or new treatments. Whatever works for you, I highly recommend getting into the habit of journaling about your health. It can help you stay active and feel great as you get older!

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5 Supplements To Soothe Stress and Ease Anxiety

Supplements

Stress and anxiety can take a major toll on your physical and mental well-being and adversely affect your overall quality of life. The good news is that, while there is no magic pill for mental disorders, there are healthy and natural ways to reduce the symptoms and achieve Zen-like calm. When you pair regular exercise, good eating habits and adequate sleep with the right supplements, you can effectively combat stress and enjoy a more carefree way of living.

5 Best Vitamins and Supplements for Stress and Anxiety

If you’re serious about combatting stress naturally, give the following five supplements a try. Though the names of some are difficult to pronounce, each comes with very real, proven benefits.

Melatonin

It’s no secret that a good night’s sleep is key to combatting the effects of stress and anxiety. Unfortunately, individuals who live with either know that good sleep is hard to come by. What’s more is that insufficient sleep can exacerbate the symptoms of stress and anxiety, creating a vicious cycle.

Several studies show that melatonin — which is a hormone the human body naturally produces to regulate sleep-wake cycles — improves the overall quality of sleep in individuals who have primary sleep disorders. Moreover, it helps to decrease the time it takes to fall asleep and increases total sleep time.

Rhodiola Rosea

If your stress stems from or causes chronic fatigue or burnout, rhodiola rosea may help. Rhodiola is a natural, non-toxic herb grown in the mountainous regions of Asia and Russia. It contains properties proven to stimulate the stress response system. Short and long-term studies show that 400 mg of rhodiola extract can help improve symptoms of chronic fatigue — such as issues with concentration, short-term memory and sleep — in as little as one week. As use continued, the symptoms continued to decline. A longer study revealed relief of symptoms such as irritability, exhaustion and anxiety.

Ashwagandha

Ashwagandha, or Withania somnifera, is an herb native to India, where citizens have been using it for its soothing properties for millennia. Like with rhodiola, ashwagandha is believed to enhance the body’s ability to resile physical and mental stress. Per one study, supplement with this herb resulted in reduced levels of anxiety, stress and depression, and even reduced morning cortisol levels by as much as 23%. The results of several other studies found that individuals who used the supplement regularly scored better on stress tests.

L-theanine

Though difficult to pronounce, L-theanine is actually quite common and found in many green teas. The amino acid is commonly touted for its ability to relieve stress and promote relaxation without causing any sedative effects. Moreover, a review of 21 studies reveals that drinking green tea with L-theanine correlates directly to improved memory and attention.

L-theanine is effective on its own, too. Per the findings of one study, supplementing 200 mg of the substance daily reduces common measures of stress, including heart rate.

Glycine

Glycine is another amino acid with stress-relieving effects. Studies show that glycine encourages a good night’s sleep by calming the brain and lowering the body’s core temperature. Findings from a few different studies reveal that just 3 grams of glycine before bedtime lead to increased awareness and decreased fatigue the next day and better overall quality of sleep.

The Bottom Line

Supplements are a great way to relieve the effects of stress and anxiety and reduce the frequency of attacks. If either impacts your overall quality of life, give one of the above five supplements a try.

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Reduce These Six Foods To Fight Your Battle With the Bloat

Do you notice you feel gassy, bloated, or overly full, especially after a meal? That feeling stems from gas or air accumulation in the stomach and digestive system. While bloating can occur with the menstrual cycle or with certain medications, often the foods we eat create this uncomfortable sensation. Check out this list of foods to avoid when you need to keep the bloat at bay.

Beans

While beans are a staple of a healthy diet because of their rich fiber content, they can also cause unwanted abdominal gas. Sugars that naturally occur in beans ferment when they come in contact with digestive bacteria, resulting in that familiar gassy feeling.

Some people find that soaking dry beans rather than eating canned beans helps with this issue. You can also swap out your favorite beans for rice or quinoa as a side dish. If you can't live without beans, black and pinto varieties are the easiest to digest for most people.

Gum and Hard Candy

While not technically a food, chewing gum can cause bloating because we tend to swallow air. The same phenomenon occurs when sucking on hard candy. If you use mints or gum to keep your breath fresh, you might not realize this hygiene habit results in a gas increase that can cause flatulence, swelling and even pain.

Processed Foods

Most snacks and meals that come in packages are packed with sodium, one of the leading causes of belly bloat. Some of the saltiest options include canned soup, baked goods, deli meats, fast food, sauces and salad dressings.

Processed foods also tend to be high in fat, which causes bloating because it moves slowly through the digestive system. Pizza, fast food, meats, cheeses and baked goods are the biggest culprits in this category. Saturated fat should represent no more than about 10% of your daily caloric intake. In other words, if you eat about 2,200 calories a day, limit fatty foods to less than 220 calories. 

If you tend to grab convenience foods on the go, look for healthy options such as dried fruits, nuts and rice crackers. I like to package them in small sandwich bags and throw them in my purse so I can snack during the workday or on an outing. Not only will you notice less bloating, but your overall health also will likely improve if you cut out processed foods. 

Onions and Garlic

While these savory veggies add flavor to all types of dishes, they can also make you feel bloated. Garlic and onions contain fibers called fructans that contribute to the development of gas in the GI tract. For a similar taste without the risk of bloating, try trading your garlic and onions for chives, basil, fennel, leaks, collard greens or celery.

Carbonated Beverages

You already know that sugary sodas are bad for your health, but even diet versions of carbonated beverages can lead to bloating. Reduce your consumption of beverages with bubbles if you tend to experience gas. Better choices include fruit juice, tea, coffee and, of course, good old-fashioned water.

Whole Grains

If you boost your intake of whole grains because of their health benefits, you may notice increased bloating. While brown rice, barley, oats and other whole grains are full of fiber, as well as nutritious ingredients, the fiber content also causes gas during the digestive process. Dietary experts recommend slowly increasing the number of whole grains you eat rather than switching from white bread and rice overnight. 

If eliminating these items from your diet doesn't solve your bloating issue, see your health care provider. He or she can determine whether underlying health problems may be causing excessive gas. 

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10 Tips for Safe Summer Exercise

When the mercury rises, so does the risk for heat exhaustion and other heat-related illnesses. These risks increase for older adults, who may have difficulty adjusting to extreme temperatures. Seniors are also more likely to have chronic conditions or take prescription medications that make them more sensitive to heat. If you want to stay active when the summer sun takes over, try these smart tips for safer summer exercise.

Stay Indoors

Adjust your normal routine to move your workout inside. If your home doesn't have air conditioning, schedule your exercise sessions around the forecast, or head to a cool setting like a gym, senior center or community center. If you live in an area with a large shopping center, try walking the mall for a change of pace.

Dial It Down

If your typical exercise is fairly strenuous, take it down a notch on the hottest days. For example, if you usually jog or bike, go for a walk instead. Choose a path in your neighborhood with plenty of trees to stay shielded from the sun. As your body acclimates to the increasing temperatures this type of year, you can slowly increase the intensity and frequency of your workouts as long as your doctor says it's safe for you to do so.

Check the Clock

The sun tends to be strongest from 10 a.m. to 4 p.m., so schedule your workouts early in the day or toward dusk. If you like to exercise after dark or before the sun rises, make sure to wear lights or reflectors so you remain visible to cars.

Get Wet

Water aerobics is an incredible source of low-impact cardio and strength training, so it's often recommended for adults who struggle with joint pain. As an added bonus, you can keep cool on 90-degree days by taking a dip. If you aren't uncomfortable with an aerobics routine, simply swimming a few laps provides a healthy workout.

Remain Hydrated

Drink at least eight 8-oz glasses of water each day, or more if recommended by your doctor. Don't wait until you feel thirsty to drink; according to the Centers for Disease Control and Prevention, by the time you notice the symptoms, you may already be dehydrated.

Dress for Success

When you venture outside to exercise in the summer, protect your skin with loose-fitting, light-colored clothing. Look for fabrics with UPF protection, since these garments actually block out the sun's rays. Wear a wide-brimmed hat to shield your face, along with sunglasses that have UV protection.

Go Golfing

Even if you're new to the sport, golfing provides a low-impact workout. Because you can ride the golf cart from hole to hole, you have the option of taking a break if you begin to feel tired. In between rides, swinging the club and seeking the ball get you moving. Golfing also provides a great opportunity to connect with others.

Work Out With a Buddy

Speaking of connection, a friend is the perfect complement to your exercise regimen. Using the buddy system is especially important during the summer, so one of you can get help if the other succumbs to the heat.

Practice Self-Care

After a workout, lower your body temperature with a comfortably cool bath or shower. You should also get plenty of sleep on the night after a workout and take it easy so your body has time to rest.

Know When To End

Familiarize yourself with the symptoms of hyperthermia and stop exercising right away if you don't feel well. Danger signs include confusion, dizziness, headache, weakness, nausea or muscle cramps. When these symptoms occur, go inside, drink water and call your doctor right away.

Staying active keeps you healthy throughout life, but too much exercise can cause issues when it's hot outside. With these strategies, maintain your fitness routine no matter what the sun has in store.

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Maintaining Your Fitness Levels While on Vacation

People tend to view vacations as a time of relaxation, meaning limited activity and stress. Unfortunately, depending on the length of your vacation, your fitness levels can quickly degrade if you ignore exercise and most physical activity. Some reports suggest a decline in aerobic power between 5% and 10% in only three weeks. Additionally, most studies imply the fitter you are, the quicker the reductions can occur. While taking a week off to rest and enjoy might not make much of a difference, you should include some form of exercise to maintain your current fitness levels if you plan on vacationing for longer.

Incorporate Aerobic Exercise Into Your Vacation

Exercise does not have to be torture or consist of miles on a treadmill. You can have fun while incorporating aerobic exercise into your vacation; to demonstrate, consider playing beach volleyball, walking along the shoreline, taking a hike, or going on a leisurely bike ride. People tend to overthink exercise, assuming it has to include strict routines and methods. Still, as long as you can maintain moderate aerobic activity for at least 30 minutes a day, you are good.

A Simple Body Weight Exercise for the Hotel Room

If your hotel has a gym, by all means, take 20 to 30 minutes to do your typical workout. However, if you do not feel like venturing through the lobby in your workout gear, consider doing a simple hotel room workout. The activity relies on body weight, balance, endurance, and your luggage. To increase your heart rate, set a timer for 15 to 20 and see how many circuits you can complete.

You want to start with bodyweight squats. Stand with your feet about shoulder-width apart. With your back straight and your arms fully extended in front of you, squat down slowly into a sumo-like pose. To complete the squat, return to a standing position, keeping your arms in front of you. You will want to do 20 reps before moving onto the next exercise.

Without hesitating, transition into an incline pushup position. Place your hands, palms down, on the edge of the bed or a desk, with your feet on the floor. With your body angled out, approximately 45 degrees, push down then up slowly. Perform 15 reps before moving onto the third exercise.

For the third exercise, grab a piece of luggage. You will be performing one-arm luggage rows. Stand with one leg extended behind you and the opposite leg bent slightly in front. Bend slightly at the waist, keeping your back straight. Whatever leg is extended back, you want to use the same side arm to slowly pick up and then lower the bag, keeping your back straight. Perform 10 reps before moving onto the fourth and final exercise.

For the last exercise, lay flat on the floor with your legs bent, forming a pyramid. Keep your arms extended at your sides with palms on the floor. To perform a reverse crunch, you will use your abs to lift your legs, keeping them bent. Bring your knees above your chest and then bring them back down, being sure to engage your core the entire time. Perform 10 reps to complete the circuit. Then, repeat all four exercises and keep repeating until your timer sounds.

While a vacation is a time to relax, there is no reason you can’t maintain your fitness goals. How do you exercise on vacation?

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Stress, Memory, and the Brain

A common characteristic of stress is forgetfulness and disorientation. Most people accept that bouts with anxiety or worry will result in diminished cognitive returns. However, many do not realize that chronic stress can affect memory and cognitive health.

According to medical research on people and animals, there is a direct correlation between stress and brain function, particularly with how the brain processes information. Whether real-life stress or manufactured stress in a lab setting, the research demonstrates how stress interferes with attention, cognition, and memory.

Studies also show a correlation between stress, emotional states, and inflammation. The effects of stress are both psychological and physical, and it is common for chronic sufferers to experience health problems, including brain and heart diseases.

The Brain and Stress

Before you can understand the effects of stress on thinking and memory, you must acknowledge some of the fundamental processes of the brain. The brain compromises several parts that perform individual tasks and operate as a whole. Therefore the brain is not a single unit. The general understanding from this singular observation is when one part of the brain takes center stage; the other parts give up some of their collective energy to focus on the primary task.

When in a dangerous, stressful, or emotionally taxing situation, the amygdala, or survival guru of the brain, takes over. The other parts of the brain tasked with memory and higher-order tasks receive less energy, meaning they are less capable at the moment. Many scientists speculate survival mode is the reason people can become more forgetful when under stress, possibly experiencing memory lapses depending on the trauma of the event.

Stress and Long-Term Brain Changes

Chronic stress can rewire the brain over time. During the study of animals, scientists noticed a measurable decline in the activity of the prefrontal cortex and other parts of the brain responsible for higher-order tasks. The results were the opposite for the amygdala and the parts of the brain responsible for survival.

Scientists liken the changes to exercise. A person should expect the muscle groups they focus on to develop more than those they don't. The same happens for someone experiencing chronic stress. The parts of the brain getting the most focus are those associated with survival; therefore, these areas develop while areas tasked with complex reasoning and thought take a backseat.

Differences in Stress Types

You cannot dispute the effect of stress on the brain because it is well-documented. However, determining the type of stress that leads to damage or memory problems is not as clear.

Stress is broadly defined and typically accounts for all variables of the term. Using too broad a definition is problematic because the circumstances surrounding occurrences of stress can vary greatly. For instance, anxiety before an exam is short-lived, and most scientists hypothesize it will not lead to problems later, but the trauma of a car accident can have lasting psychological and physical injuries.

Stress Management Is Necessary for Reduced Risks

The one constant throughout leading research is stress' adverse effects. The best thing people can do to reduce the potential risks of long-term or chronic stress is to find ways to mitigate it.

Mindfulness, meditation, and exercise are all potential remedies for stress. While most people struggle to find personal time in today's 24/7 world, you need to find moments for personal care, even if it is just five minutes of quiet in your office chair.

What are your favorite ways to destress?