Tag: Health

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The Best Ways To Wake Up (Besides Coffee)

Are you missing your morning coffee? It’s one of the hardest things to give up when the doctor says so. The good news is that you don’t need caffeine to enjoy a spring in your step. Try these tips instead.

1. Drink a Cool Glass of Water

I honestly didn’t believe this would work until I tried it myself. It’s amazing!

Before you get dressed for work or eat breakfast, drink a glass of cold water. It makes you feel alert and energized in no time.

Most people wake up dehydrated, which is why we feel sluggish and tired in the morning. Staying hydrated gets your brain in gear when you start to feel sleepy at work.

2. Get Moving

You know that your body requires a constant supply of oxygen, but do you know why? Oxygen helps your cells produce energy. The more oxygen floating around, the more energized you feel. It’s like connecting a charger to your phone’s battery.

To give oxygen levels a boost, do cardio exercises:

  • Turn on some swing music or salsa and dance around in your socks
  • Take your dog for a 10-minute walk
  • Walk up and down the stairs at work a few times.

Any exercise that increases your heart rate can wake you up and increase your energy levels. It doesn't need to take a ton of time.

3. Eat Something Crunchy or Chewy

The next time you feel like you’re going to doze off during an important meeting, head to your desk for just a second and munch on a quick snack. The crunchier or chewier the better.

Just chewing makes you feel more alert. Plus, it boosts the blood flow to your brain, giving you supercharged mental focus. Personally, baby carrots, apple wedges, celery sticks or almonds do the trick. Some people like chewing gum more.

4. Skip the Sugar and Grab Some Protein

Many people reach for a candy bar when they’re feeling drained. This is one of the worst things you can do. Sugary foods give you a sudden rush of energy, but it doesn’t last long. After that short spike of blood sugar comes a depressing, exhausting crash that makes you want to sleep all afternoon.

Protein has the opposite effect. Instead of making you crash, it keeps you going strong for hours. Here are my favorite sources of quick and easy protein:

  • Jerky
  • Peanut butter and celery
  • Almonds, cashews, pistachios and peanuts
  • Pumpkin seeds
  • Greek yogurt
  • Portions of favorite cheese
  • Hummus with veggies

If sugar is a matchstick, then protein is a candle. A little protein snack keeps you satisfied all morning or all afternoon. You can concentrate better on your work and get project after project checked off your to-do list.

Fatigue Isn’t “Normal”

Some people feel tired so often that they start to think it’s normal. “Everybody is exhausted right now,” they say. I’m here to tell you that it’s a bunch of baloney.

If you’re tired all the time, it means your body is running low on nutrients, your muscles are begging for more physical activity or you’re having trouble sleeping.

Find out what’s tiring you out and do something about it! These tips can get your blood pumping again, and that feels amazing.

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This Is Why I Don’t Buy My Salad Dressing At The Store

The idea that most store-bought salad dressings aren’t healthy may sound strange. “What about low-fat, fat-free or organic?” you’re probably asking. The shocking truth is that they’re almost as bad as regular versions!

1. The Fat-Free Trap

Fat equals flavor. I’m not saying you should eat full-fat dressings, just that they tend to be more flavorful. Food manufacturers know this.

Do you know what they do to compete with other brands? Instead of adding high-quality herbs or healthy ingredients, they put extra sugar and sodium in dressings marketed as low-fat or fat-free. All of that sodium is bad for your blood pressure and your heart.

Some dressings slap the word “organic” on the label to make it seem healthier than it really is. Calling something organic only means it hasn’t been grown without pesticides, but it doesn’t mean the ingredients are good for you. Many contain tons of saturated fats, salt and sugar.

2. “Healthy” Vinaigrettes That Aren’t

What about vinaigrettes and Italian dressing? Aren’t they supposed to be healthy? Well, when you make them at home, they’re absolutely amazing for your health. Most of the time, store-bought varieties aren’t.

All you need to do is take a quick look at the ingredients list for some of these dressings to understand what I mean. You’ll find preservatives, food colorings and other weird ingredients that can mess with your body. Like, what in the world are “calcium disodium EDTA,” “potassium sorbate” and “xanthan gum”?

These processed ingredients can make inflammation worse and trigger digestive troubles. If you have gout, arthritis, inflammatory bowel syndrome (IBS) or other types of chronic pain, tossing out prepared salad dressings should be at the top of your to-do list.

3. Organic Salad Dressings With Cheap, Processed Oils

Another trick I’ve seen manufacturers use is mixing a really healthy oil with a really cheap one. Extra-virgin olive oil is a nutritious, high-quality oil with healthy fats that protect your heart. It’s also expensive.

To make more money, companies put a little EVOO in the dressing and a bunch of cheap soybean oil or vegetable oil. The label has “EXTRA VIRGIN OLIVE OIL” in huge letters, but the dressing actually contains mostly vegetable oil.

Soybean oil and other highly refined vegetable oils are completely lacking in nutrients. They’re bad for your heart instead of good, and they increase inflammation.

What Should You Do?

Don’t get me wrong. My tastebuds jump for joy with a tasty salad dressing. These four practical tips let you have your salad dressing and eat it too:

  • Make your own salad dressing: Tossing together a vinaigrette with EVOO, herbs, and balsamic vinegar only takes a few minutes. You can find good recipes online for a huge variety of healthy dressings.
  • Choose dressings with simple ingredients: If you only have time for store-bought dressing, the fewer ingredients, the better. Cold-pressed dressings made with EVOO, fresh-squeezed juices, veggies and natural ingredients can be healthy.
  • Know what a serving size looks like: Put your dressing in a measuring spoon to see what that low-cal serving size really is.
  • Serve dressing on the side: You can get some dressing on each bite without overdoing it by dipping your fork into dressing instead of pouring on top.

A crispy, veggie-packed salad is the perfect complement for everything from turkey sandwiches to spaghetti. It's too bad that most bottled dressings undo the benefits you get from eating salad in the first place.

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When a Nosebleed Is Not Just a Nosebleed

Nosebleeds. Are they messy and inconvenient? Absolutely. Do they sound the alarm bells for people who experience them, or for parents of children who develop them? Usually not. Should they? In most cases, no. However, though nosebleeds are typically not causes for concern, some symptoms may develop that warrant a call to the doctor. Moreover, when nosebleeds occur frequently, it could be a sign of a bigger issue. Below you will learn about when a nosebleed is not just a nosebleed and when it should prompt you to call the doctor.

When Nosebleeds Become Cause for Concern

Most children and adults have experienced at least one nosebleed in their lifetimes. If you have, then you know that a few minutes of self-care should be enough to abate the bleeding and let you resume your daily activities with little break in stride. However, there are some instances when nosebleeds prove to be a little more troublesome. When these events occur, how do you know when to call the doctor?

When To Call the Doctor for Nosebleeds in Adults

You may be used to frequent nosebleeds, especially during certain times of year. However, just because they’re frequent visitors does not mean you should ignore them completely. Below are a few symptoms for which you should look:

  • A nosebleed that persists for more than 20 minutes despite your best attempts to suppress it
  • A nosebleed that causes you to lose more than a cup of blood, even if it lasts for less than 20 minutes
  • A nosebleed that is accompanied by bleeding from other areas of the body, such as from the rectum or ear
  • A nosebleed that is the result of a serious blow to the head
  • A nosebleed that results in gagging, breathing troubles or vomiting due to blood dripping down your throat

These symptoms may indicate a more serious health issue. Some conditions that cause nosebleeds include high blood pressure, blood clotting disorders and infections of the arteries, among others.

When To Call the Doctor for Nosebleeds in Children

If you’re like most parents, you may worry when your child experiences a nosebleed — not so much because of the nosebleed itself but rather, because of your little one’s comfort during an episode. However, the cause for your concern may shift — and should — if the following occurs:

  • A nosebleed that persists for 20 or more minutes despite you putting direct pressure on it
  • A nosebleed that arises as the result of a blow to your child’s face
  • A nosebleed that occurs as the result of an object stuck in your child’s nose
  • A nosebleed that is accompanied by headache, dizziness, vomiting, fatigue or breathing problems

If a nosebleed is accompanied by other symptoms, it could be an indicator that your child has lost too much blood.

If you or your child experience frequent nosebleeds, do not just chalk it up to environmental factors or genetics. Frequent nosebleeds may indicate that there is a problem within the nose, such as a nasal polyp or some type of growth.

More often than not, a nosebleed is just that — a nosebleed. However, if you or your child experience worrisome symptoms, contact your doctor if nothing more than to err on the side of caution.

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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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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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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?

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The Healing Power of Foot Massages

There’s no denying a nice foot massage can feel heavenly. But would you be surprised if I told you a foot massage can actually help heal your body and mind? It sounds kind of hokey, right? That’s what I thought too … at first. But after some research and first-hand experience, here’s what I have come to understand about the healing power of foot massages.

Improves Circulation

If you sit a lot, your legs and feet are probably impacted by reduced blood circulation. Many of us live fairly sedentary lifestyles due to desk jobs or even binge-watching our favorite television shows. Wearing shoes that are too tight can also impact blood circulation in our feet and legs.

The cells in our feet and legs require oxygen from good blood flow to remain healthy. Fortunately, we can help reverse some of the damage caused by inhibited blood flow by getting regular foot massages. A foot massage stimulates the lymphatic system and helps improve blood flow—and thus oxygen flow—to the feet.

Reduces Pain

As we age, our feet become more achy and painful. Think about how we manage pain in our necks or backs. We get massages, right? We should do the same when we’re feeling discomfort in our feet. Massaging the soft tissues as well as the joints of the feet can help relieve our pain to some degree. If you tend to have cold feet, you may also notice that they feel warmer after a nice foot massage.

Supports Better Sleep

You may be wondering how rubbing your feet can lead to better sleep. Well, when you rub your feet (or better yet, have someone else do it) after a long day, you’ll start to feel more relaxed. Foot massages help relieve feelings of fatigue and stress. As these feelings subside, you’re in a much better position to fall asleep more easily and achieve deeper levels of sleep.

If you feel wound up before bed and have a difficult time getting the shuteye you need to maintain good health, try getting a soothing foot massage immediately before bed. Your sleep quality will likely improve as a result of your nightly foot massages.

Reduces Fluid Retention

Do your feet ever feel kind of squishy and fat after sitting or standing for a while? If so, you probably have issues with fluid retention. It is in your best interest to get the fluids in your body moving again. One way to do this is by getting regular foot massages. This can help reduce swelling in the ankles and feet.

Fights Depression

There are some activities that release endorphins into our bodies. These endorphins help us feel good and can fight off depression. A good foot massage is one of the many activities that can flood our bodies with endorphins.

If you’re feeling down, you may be able to boost your mood significantly by getting a quality foot massage. For those of us who tend to feel more depressed during the cold winter months, it becomes especially important to boost endorphins whenever possible.

If you can’t get your partner to massage your feet regularly, try pampering yourself and scheduling regular foot massages at a nearby spa. Your mental and physical health is well worth the modest expense. While you’re at it, why not get a full body massage and experience the stress-busting benefits?

You can also give yourself regular foot massages by sitting comfortably in a chair and putting the top of one of your feet on the opposite thigh. Then, drizzle some massage oil onto your foot and use both hands to gently knead your tired muscles and joints. Give it a try and see for yourself how regular foot massages can heal your body and mind.

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When Should You Drink Water, and Are You Drinking Enough?

Many dieticians and nutritionists believe people often require more water than they get, even following federal guidelines — eight glasses per day. According to Sarah Krieger, a registered dietician nutritionist, a more accurate or adequate model is to take half of your body weight and drink that in ounces, meaning a 140-pound individual would drink 70 oz. 

The National Academies of Sciences, Engineering, and Medicine makes the process even easier, recommending men drink a minimum of 13 cups of fluids per day and women drink nine or more. In other words, men should aim for 104 oz. and women for 72 oz. 

How do you fit all that liquid into your day? First, pay attention to the wording. The suggestion is for fluids, not just water. However, it is crucial to up your water intake, and that is a straightforward process when you know the most optimum times to drink.

Wake-Up 

Many people do not realize they wake up in the morning already dehydrated. You do not drink for the eight hours you are asleep. Therefore, help your body replenish itself by drinking one to two cups of water when you wake, eight to 16 ounces. 

Once you have one or two cups, feel free to make yourself a cup of coffee. Coffee also counts toward your fluid intake for the day.

Pre-Meal, Mealtime, and Post-Meal

Many studies suggest that drinking water can help regulate and mitigate hunger. Therefore, many experts recommend having a cup of water before, during, and after a meal. 

By drinking a glass of water before your meal, you effectively lubricate your insides, which will ultimately help with digestion. However, you also prefill your stomach, meaning you are less likely to overindulge during the meal. 

Drinking water during your meal will also help with digestion. It also provides lubrication for your throat, making it easier to swallow food. 

Finally, drinking a cup of water after a meal ensures optimal digestion and helps reduce the risk of sudden hunger pangs. Therefore, drinking water in this way ensures you stick to a meal plan and avoid consuming empty calories between meals.

Midafternoon Slump

It is natural to feel a bit of a slump around 3:00 pm. While this slump often results in the afternoon consumption of coffee, it is best to stay away from caffeinated beverages. Consuming caffeine late in the afternoon can affect sleep later. 

What most people do not realize is that slumps can stem from dehydration. Dehydration can also result in irritability, hostility, confusion, etc. Therefore, it is best to help your body stay steady and alert by consuming more water.

Pre-Workout, Workout, and Post-Workout 

Do you workout before or after work? Regardless of when you exercise, drinking water is a crucial component of your routine. 

While you will want to drink water before your routine, make sure you allow your body enough time to process the fluid. Drinking a cup of water immediately before hopping on a treadmill will likely result in bloating and discomfort. Instead, drink a cup of water 30 minutes before you begin. 

You will also want to hydrate during your workout. However, do not gulp water. Take sips. Drink slowly during your routine to prevent getting sick or feeling uncomfortable.

Bedtime

You should also bring a glass of water to bed, only taking a couple of sips before lying down. Too much water before bed will lead to sleep disruptions. 

Are you an avid water drinker? Share your tips for staying hydrated throughout the day.

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A Workout for Your Mind: How Does That Work?

Brain training is becoming increasingly popular among health clinics and fitness establishments. The burgeoning concept is a consequence of the fear of losing cognitive function.

Currently, the research supporting brain training programs is thin but not absent. Mindfulness and other practices appear supported by several studies. Also, many neurologists support legitimate programs, quoting preliminary patient outcomes.

Brain training programs combine lifestyle changes with various meditative and mindfulness practices. Through nutrition, therapy, mindfulness, exercise, and other cognitive tasks, health centers help people improve cognitive function and discipline hypothetically.

It is necessary to highlight the hypothetical nature of most programs because the data is not yet overwhelming. Still, the makeup of some of the most prominent programs is beneficial as it is about self-care.

Understanding the Elements of a Brain Training Program

While a common misconception, brain training is not wholly focused on mental exercises. A standard program will include:

  • Cognitive training 
  • Meditation 
  • Physical exercise 
  • Nutrition 
  • Sleep

Cognitive training is about working out critical thinking skills. Most facilities incorporate video and computer games to improve attention and sharpen focus and response times. While computer training is a fun and necessary skill in the modern area, it is hard to quantify computer-related progress into real-world skills. Therefore, cognitive training with computers is considered supplementary and anecdotal.

Meditation and mindfulness have many proven benefits. Regarding brain training, meditation and mindfulness exercises, such as tai chi, increase cognitive reserve — the brain’s capacity to allocate resources, switch between tasks, and handle stress. Studies suggest that cognitive reserve helps the brain cope with neurological problems and improves the tolerance of day-to-day stressors.

While people discuss exercise in terms of muscle mass, few address the benefits to the brain. Exercise promotes the growth and production of brain cells and activates the areas of the brain dealing with executive functions, like memory. However, according to experts, people need to push themselves and monitor their heart rate to realize the benefits of exercise on the brain. The specific heart rate required for brain-boosting benefits is unique to every individual.

The brain also requires specific nutrients, which it should receive through a balanced diet. According to dieticians, the most beneficial diet for the brain is the Mediterranean diet because it includes a variety of whole grains, fruits and vegetables, nuts, healthy fats, and oils. Finding an ideal number of calories to maintain a healthy weight is also beneficial.

Finally, brain fitness programs attempt to restore quality sleep. Poor sleep impairs cognition and focus. By identifying causes of sleep loss and correcting them, programs can help participants experience better sleep, potentially improving brain function.

The Necessity of Brain Training

Many commercial brain-boosting products will have you believe one pill will increase focus and improve memory. The manufacturers of these products will try to convince you of the necessity of their pills. Brain training programs, especially ones not sponsored by health clinics, can seem as insistent on the effectiveness of their programs, alluding to necessity.

Brain training programs are not essential to living a happy and healthy life. The research does not yet support the idea that programs make significant strides in cognitive improvements. Still, many experts agree that such programs can be beneficial, and anecdotal evidence tends to agree.