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Have a question about diet and nutrition, exercise and fitness, or health and vitality? Our nutrition and fitness experts are here to help! We cover everything from menopause to metabolism boosters and beyond.
4 Ways Exercise Helps You Sleep Better
Do you have trouble falling asleep at night? Do you wake up during the night and find it difficult to go back to sleep? Sleep troubles can leave you with fatigue and brain fog. Over time, this can lead to belly fat accumulation and increase the risk of diseases such as diabetes and even heart disease. One of the best ways to improve sleep quality is through regular exercise. You should incorporate an easy-to-execute exercise regimen such as the 7-minute workout into your daily routine. Below, you'll find 4 ways exercise helps you sleep better. » Interested in the 7-minute workout? Learn all about the One and Done Workout 1. Improves Sleep Efficiency Exercise boosts the level of serotonin, which plays a vital role in regulating your circadian rhythm or your biological clock that signals the brain to wake up or go to sleep. Better sleep is also promoted by temperature changes stimulated by exercise—your body temperature rises when you exercise and naturally falls during sleep. 2. Reduces Stress Regular exercise reduces stress and anxiety, making you happier and stress-free. Exercise is a mood booster that relieves symptoms of mild depression and insomnia. During your workouts, the production of a protein known as the brain-derived neurotrophic factor (BDNF) increases and stimulates healthy brain function, especially in terms of memory and learning. BDNF also has antidepressant properties and helps ease depression and reduce stress. 3. Improves Sleep Duration Exercise helps you sleep better and for a longer time. It improves sleep efficiency by increasing the duration of deep sleep, the phase that's known as slow-wave sleep. Among the five phases of sleep, this phase is the most important for building and maintaining a healthy body, promoting a faster metabolism, and boosting immunity, muscle recovery, and hormonal balance. 4. Decreases Daytime Sleepiness During exercise, our body releases endorphins that keep us feeling alert and awake. While this decreases daytime sleepiness, keep in mind that exercising too close to bedtime can keep you tossing and turning in bed. So, to avoid difficulties falling asleep at night, work out at least a couple of hours before bedtime, if not in the morning. » Want to boost your sleep through workouts? See these easy fat-burning exercises Improve Your Sleep Through Regular Exercise Exercise boosts the production of various chemicals and hormones that help you sleep better. It raises the levels of serotonin, endorphins, and BDNF, all of which play a role in how well you sleep. Although it can sometimes make your muscles feel sore, a regular workout program that includes exercises like sit-ups or squats improves the duration of slow-wave sleep, helping you maintain a healthy body and brain. » Promote better sleep through exercise with the One and Done Workout
Asked 2 months ago
Does Having a Fast Metabolism Make You Hungrier?
Some people seem to stay slim no matter how much they eat. Their secret actually is a fast metabolism. While some are born with this good luck, others who seem to get by just as easily have plenty of lean muscle mass that naturally increases their metabolism. They seem to burn calories simply by breathing and sleeping! However, while having a fast metabolism can be good for you since it helps prevent unwanted weight gain and stimulate weight loss, it can also make you hungrier on the flip side. » Why having a fast metabolism is good: learn the benefits of a fast metabolism How to Boost Your Metabolism Despite a fast metabolism increasing hunger, its benefits outweigh its drawbacks and help keep weight gain in check. From lifestyle changes to diet and exercise, there are many ways to boost your metabolism, including the following: Eating superfoods – You can boost your metabolism by consuming foods such as flax seeds, avocados, lentils, cinnamon, and ginger.Increasing protein – A higher protein intake is proven to boost metabolismStaying hydrated – Dehydration slows down metabolism, so make sure to drink plenty of water.Avoiding crash diets – As crash diets can ruin your metabolism, stay away from these.Adjusting your diet – Having frequent, small meals every 3 to 4 hours helps keep your metabolism up and running.Building more lean muscle mass – Working out your muscles through exercises like sit-ups or squats is one of the best ways to boost metabolism, as your muscles continue to burn calories even when you're not working out. » How to tell if your body is burning fat? See if a cold stomach is a sign of this Boost Your Metabolism With the Right Workout A sluggish metabolism causes you to gain weight, and it becomes even more difficult to lose those unwanted pounds of body fat. A healthy lifestyle can support your weight loss goals. By combining a balanced diet with a regular exercise program like the One and Done Workout, you can easily boost your metabolism and achieve your health and fitness goals. Although a fast metabolism can make you hungrier, you can satiate that hunger easily with frequent but small meals taken every 3 to 4 hours. Choose wholesome, high-fiber, low-carb foods alongside an effective exercise regimen like One and Done, and remember to drink plenty of water. » Boost your metabolism and reach your weight loss goals with the One and Done Workout
Asked 2 months ago
Does Creatine Burn Belly Fat?
Belly fat is closely associated with a higher risk of diseases, including diabetes and heart disease. Losing belly fat reduces the dangerous visceral fat accumulated around organs in the abdominal cavity, promoting better overall health. Healthy food, regular workouts, managing stress, and proper hydration are some ways to reduce unwanted body fat, but supplements like creatine can also aid your weight loss journey. While creatine doesn't directly burn belly fat, it helps build muscles that increase metabolism and fat-burning. Here‘s how you can use creatine to reach your fitness goals. » Losing belly fat: see why weight loss is harder for women over 40 How Does Creatine Work? Creatine is a metabolic booster that helps tone your body. It's a performance-enhancing supplement that improves strength. According to research, creatine supplements can enhance high-intensity exercise performance by up to 15%, making creatine the ideal supplement for short but intense workouts such as the One and Done Workout. Research also suggests creatine supplements speed up your recovery time between bouts of intense exercise, improving your exercise frequency and helping you build lean muscle mass. As muscle tissue naturally burns more calories than fatty tissue, taking creatine can help you lose weight much faster. When it comes to properly taking creatine, keep the following in mind: It's recommended to consistently take 3g of creatine daily for 28 days to saturate your muscles with creatine. However, bodybuilders usually opt for creatine loading.Creatine loading involves taking 20–25g of creatine for 5 to 7 days to reap maximum benefits from taking creatine supplements. » Avoid belly fat by boosting metabolism: learn the health benefits of a fast metabolism Avoid Belly Fat Through Healthy Choices Although creatine supplementation increases muscle endurance and strength, enabling you to exercise with the right intensity to burn more fat, it doesn't directly burn belly fat. However, as you add more physical activity to your lifestyle, your metabolism increases and the body burns off more calories, shedding off those extra pounds around your belly. When you combine exercise with the right diet, the results are outstanding. » Reduce belly fat and reach your weight loss goals with the right superfoods
Asked 2 months ago
Are Muscle Relaxers an Effective Remedy for Arthritis Pain?
Although the early signs of rheumatoid arthritis and osteoarthritis may be subtle, joint pain and muscle spasms are common in patients with arthritis as the disease progresses. If you're experiencing spasms of muscle groups such as the spinal muscles, muscle relaxers can be helpful in relieving arthritis pain. » Relieving arthritis pain: see ways to soothe arthritis in the winter What Kinds of Arthritis Do Muscle Relaxers Work For? Muscle relaxers are generally prescribed to patients with osteoarthritis (OA), which is a type of arthritis that can even lead to immobility in severe cases. Muscle relaxers are also helpful for those with neck pain, lower back pain, or other musculoskeletal pain. However, rheumatoid arthritis (RA) patients also use muscle relaxers to manage pain, although little information is available about the efficacy of muscle relaxants for RA. These medications generally start working within 30 minutes of taking them, and their effects can last up to 6 hours. Types of Muscle Relaxers Although there are numerous types of muscle relaxers available, the ones most commonly used to manage arthritis symptoms include the following: CarisoprodolCyclobenzaprineTizanidineDiazepamMetaxaloneMethocarbamol Risks and Side Effects of Using Muscle Relaxers While taking muscle relaxers at bedtime reduces pain and improves sleep quality, daytime dosing should be considered with extra care due to possible sedation. The possible side effects of muscle relaxants include: DizzinessDrowsiness Low blood pressureFatigue DepressionDry mouth Make sure not to operate heavy machinery or drive after taking muscle relaxants. Combining muscle relaxants with alcohol is also dangerous, as it makes it much harder to think or function normally, which in turn significantly increases the risk of accidents. Before taking any muscle relaxants, check with your doctor to ensure they're compatible with your usual arthritis medications. Manage Arthritis Pain With Muscle Relaxers Muscle relaxers can be used for treating patients with different types of arthritis, although it seems to be more effective for those with osteoarthritis than those with rheumatoid arthritis. You can also consider taking over-the-counter anti-inflammatory supplements for arthritic pain relief or adjusting your diet to include foods good for knee lubrication and relieving joint pain. Muscle relaxants tend to have serious side effects, so always consult your doctor before taking any. » Reduce arthritis pain by choosing the right foods for arthritis
Asked 3 months ago
5 Reasons Working Out Makes You Happier & Stress-Free
In addition to helping you lose weight and attain a shapely figure, exercise is extremely important for physical and mental health too. Take a look at five reasons why working out helps you feel happier and stress-free. 1. It Releases Mood-Boosting Chemicals In Your Body Irrespective of its duration or intensity, exercise can improve your mood. Studies suggest exercise increases the sensitivity to the hormones serotonin and norepinephrine, which in turn reduces anxiety, depression, and stress. Exercise also boosts endorphin production—this is your happy hormone that reduces your perception of pain and produces positive feelings. » How long do endorphins last after exercise? Find out here 2. It Increases Your Energy Aerobic exercises improve lung and heart health. If you're not used to exercising, you may feel tired when you work out for a short time, but once you start exercising regularly, your energy levels will improve. Researchers have found that even people complaining of persistent fatigue report more energy and reduced fatigue after exercising regularly for 6 weeks. 3. It Strengthens Your Immune System Exercise strengthens the immune system and reduces inflammation. As the heart pumps harder, it increases the rate at which antibodies circulate throughout the body. Your lymphatic system is also able to drain your body's waste more efficiently, in addition to your body flushing out fat. » Learn whether water helps in flushing out fat from the body 4. You Sleep Better Studies have proven that regular exercise helps you sleep better. The energy you use up while doing squats, sit-ups, or other types of exercise stimulates restorative sleep. Your body temperature rises during exercise, and your sleep quality improves as the body temperature drops. 5. It Improves Your Confidence One of the reasons why programs like the One and Done Workout really work is that they boost your confidence. As you lose weight and your energy levels increase through exercise, you start gaining more confidence in yourself, which leads to looking more positive and radiant. Work Out for a Happier Life Overall, active people seem significantly happier than those who don't work out, while inactive people tend to get more depressed. Our bodies need action to get the blood pumping, boost immunity, stimulate lymphatic drainage, and enhance our resilience. Exercise also stimulates the release of mood-lifting hormones, decreasing our stress levels and offering us more energy to face life with a radiant smile on our faces. » Reduce your stress levels through exercise with the One and Done Workout
Asked 3 months ago
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