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Endorphins After Exercise: How Long Will It Last After a Workout?
You may have heard of the 'runner's high,' or stumbled upon athletes' reports of feeling a sudden boost of energy and confidence that pushes them to take their game to the next level. That's the power of endorphins! These feel-good hormones are released when you exercise or do other activities such as sex, listening to music, or dancing. However, the effect of endorphins isn't permanent, so we'll take a look at how long this good feeling can last after exercise. » Find out why working out makes you happier How Do Endorphins Work? When endorphins are released, there's a sudden reduction in fatigue levels. They also brighten your mood dramatically, making you suddenly feel very positive, and reduce both pain and stress, leaving you feeling good about yourself. Endorphins are released by both your central nervous system and the pituitary gland, playing a vital role in how your body manages pain and pleasure. These hormones work by binding to the brain’s opiate receptors to trigger euphoric feelings and reduce the sensation of pain. How Long Do Endorphins Last After a Workout? The runners high from an endorphin release may last only a few minutes to give you that sudden burst of energy and pain relief you need to push through that final leg of the race and past the finish line. But the overall sense of happiness and feeling good can last for hours and even for the rest of your day. How long endorphins will last is highly dependent on the intensity and duration of your workout and several biological factors. So, it's not the same for everyone. » Can a 7-minute workout release endorphins and burn fat? Find out here What Are the Best Exercises for Releasing Endorphins? The best exercises for releasing endorphins are: High-intensity interval trainingDancingSwimmingHikingTennis You can do both aerobics and cardiovascular exercises to stimulate endorphin release. Yoga and breathing exercises also release feel-good hormones that relieve stress. Stimulate Endorphin Release With the Right Workout Although the effects of endorphin generally last longer the longer you work out, you don't have to set aside hours for exercise. Even a well-planned 7-minute workout such as the One and Done Workout is enough to trigger the release of endorphins with lasting effects. Endorphins after exercise reduce pain and stress, leaving you feeling good for hours afterward. » Enjoy the effects of endorphin release with the One and Done Workout
Asked 3 months ago
5 Foods to Lubricate Knee Joints & Naturally Increase Synovial Fluid
When the synovial fluid in the joints is low, it leads to joint stiffness and other complications such as osteoarthritis. A thick liquid with an egg white-like consistency, the synovial fluid works as a lubricant and reduces the friction between joints. Eating the right foods can naturally increase synovial fluid and help lubricate your knee joints. While these foods don't cure existing joint conditions like osteoarthritis, they may help relieve joint pain and improve symptoms. » How dangerous is osteoarthritis? Learn if it can lead to crippling & immobility 1. Omega-3-Rich Food Eating foods rich in omega-3 can help reduce inflammation in your joints and promote joint health. Studies confirm that these foods protect against cartilage loss in osteoarthritis. The best sources of omega-3 are fatty fish such as salmon, mackerel, herring, sardines, and anchovies since they're rich in the omega-3 fats EPA and DHA. Oysters and cod liver oil are really good sources as well. 2. Fruits Fruits are rich in antioxidants and help reduce inflammation in the body. For example, tomatoes contain the powerful antioxidant lycopene, while blueberries are high in anthocyanins. Pineapples contain bromelain, which reduces joint pain from both osteoarthritis and rheumatoid arthritis. Apples also have anti-inflammatory benefits beneficial for soothing your joints. 3. Seeds and Nuts Flax seeds, chia seeds, and walnuts contain the omega-3 fatty acid ALA (Alpha-Linolenic Acid), which reduces inflammatory proteins in your body. What's more, seeds and nuts boost brain functions, reduce the risk of heart disease, and much more, making them a valuable addition to your nutrition plan. 4. Vegetables Cruciferous vegetables contain sulforaphane, which researchers have found can block cartilage-destroying enzymes. So, make sure to include plenty of cabbage, kale, broccoli, cauliflower, and Brussels sprouts in your diet. Other vegetables like bell peppers are rich in vitamin C and may also help reduce cartilage damage in the joints. 5. Dark Chocolate While sugar is inflammatory, chocolate thankfully has anti-inflammatory properties. Cocoa is very rich in antioxidants with flavonoids such as catechin, epicatechin, and procyanidins. The higher the percentage of cocoa in the chocolate, the more helpful it is in fighting inflammation in your joints. So, make sure to opt for dark chocolate with 70% or more cocoa. » Soothing joint pain: see how to relieve arthritis symptoms in the winter Stimulate Knee Joints Lubrication With the Right Food Cruciferous vegetables, fruits such as apples, pineapples, blueberries, and tomatoes, omega-3 rich fatty fishes, seeds, and nuts, as well as, dark chocolate are all anti-inflammatory foods that help lubricate knee joints and naturally boost synovial fluid. Along with a healthy, nutritious diet, regular exercise is also important for maintaining healthy joints. Combining healthy foods and regular exercise with healing methods such as systemic enzyme therapy or taking muscle relaxers is sure to alleviate some of the pain arthritis causes in your knees. » Reduce knee pain by avoiding the wrong foods for arthritis
Asked 3 months ago
Feeling Sore After a Workout: Should You Be Worried?
If you haven't exercised in a while, your muscles are going to feel sore after a workout. Even if you do work out regularly, trying out a new workout routine or increasing reps or intensity of the workout can also leave your muscles feeling sore. However, this is perfectly natural and nothing to worry about. Read on to learn why this happens and whether you should rest or continue with your workout once your muscles start feeling sore. » Exercise can make you happier. Here's how it relieves stress Why Does Your Body Hurt After a Workout? During a workout, microscopic tears occur in the muscles and the connective tissue surrounding them. After the workout, your muscles start to ache, and the next day it may feel even worse. This is known as delayed onset muscle soreness (DOMS). However, each time this happens, the muscles build back stronger than before. Once the muscle gets resilient to specific exercise and intensity levels, it won't break down as easily—it will grow bigger and stronger. » Working out also boosts endorphins. See how long they last Should You Workout With Sore Muscles? Whether you'll work out with sore muscles depends on the severity of the soreness and your other symptoms. If the pain is bearable, there are active recovery exercises you can do, such as stretching. Otherwise, you should just rest for a few days. Low-intensity cardio may be helpful. You can do walking, swimming, easy cycling, etc. without straining yourself much. This can help your blood pumping and send more nutrition and healing to your sore muscles. You can also do some light resistance exercises like squats or sit-ups, just make sure not to challenge the muscle group that's sore. If your lower body is sore, do arm and chest workouts, and vice versa. How to Deal With Workout Pains Cooling down after a workout is important to reduce muscle soreness. Stretch for 5 minutes and take a gentle walk on the treadmill or a slow spin on a stationary bike. This will gradually bring down your heart rate and clear out lactic acid from your muscles, reducing workout pains. Bottom Line Although it can be painful and uncomfortable, it's completely normal to feel sore after a workout. When trying out a new type of exercise, make sure to go slow and gradually increase the intensity and frequency of the workout. This will prevent or at least reduce post-workout soreness, making achieving the desired weight loss much more bearable. » Reach your weight loss goals with the One and Done Workout
Asked 3 months ago
Can Osteoarthritis Lead To Crippling & Immobility?
As opposed to rheumatoid arthritis (RA), osteoarthritis (OA) is a type of arthritis in which the tissues in your joints wear down over time and the bones start rubbing against each other. This causes debilitating pain and can leave you crippled and immobile if left untreated. » How to recognize arthritis: see the early signs of rheumatoid arthritis Symptoms of Crippling Osteoarthritis Although not everyone will experience severe osteoarthritis in the same way, some common symptoms of crippling osteoarthritis include: Pain in the affected jointsStiffness, especially after a period of inactivityJoint tenderness Grating sensation in the jointsClicking or popping sounds from the jointsRedness and swelling around the jointsLoss of flexibility Buckling or joint instability Risk Factors of Crippling Osteoarthritis While rheumatoid arthritis is an auto-immune disease, osteoarthritis is the result of mechanical wear and tear of the joints. There are many factors that increase the risk of OA: Advancing age: OA symptoms are more common in those over the age of 50Joint injury: such as bone fractures, ligament tears, or damaged cartilageOveruse of the same joints: in an occupation or a sportBeing overweight: adds more stress and pressure on a jointWeak muscles: don't support the joints correctly, causing poor alignment and eventually leading to OAGender: women are at higher risk of OA compared to menMusculoskeletal abnormalitiesGenetics Preventative Measures for Crippling Osteoarthritis Even if you're genetically inclined towards OA, you can still take some preventive measures. If you've been diagnosed with OA, the following measures can relieve pain and enhance mobility: Regular exerciseAnti-inflammatory foods and supplements Maintaining a healthy range of motion to keep the joints flexibleWeight reduction to take the stress off the jointsControlling blood sugar to reduce weight gain and inflammationMaintaining a good posture to reduce the stress on the jointsProtecting the joints during activities and in cold weatherReducing stress and finding ways to relax and recharge » Arthritis remedies: learn whether systemic enzyme therapy works Bottom Line Osteoarthritis can be a crippling disease if not diagnosed and treated on time. However, with the right remedial measure, you can still enjoy an active lifestyle even if you have osteoarthritis. By protecting your joints, regularly exercising, and paying attention to what you eat, you can reduce the risk of becoming immobile due to osteoarthritis. » Reduce the risk of arthritis symptoms by avoiding the wrong foods for arthritis
Asked 3 months ago
Can Osteoarthritis Cause Spinal Muscle Spasms?
Like with rheumatoid arthritis, joints affected with osteoarthritis exhibit a variety of symptoms, ranging from joint tenderness, pain, and stiffness to swelling, redness, bone spurs, and so on. There's also a loss of flexibility and a reduced range of motion. Among the numerous symptoms of osteoarthritis, there are also spinal muscle spasms. » How to recognize arthritis: see the early signs of rheumatoid arthritis Why Does Osteoarthritis Cause Muscle Spasms? When joints are affected by osteoarthritis, the cartilage that cushions the bones of the joints gets damaged and wears away. This causes the bones to rub against each other, causing crippling pain. The affected joints become inflamed, stiff, and swollen. The pain signals are transmitted through the facet joints that allow you to bend your back and neck forward and backward, triggering spinal muscle spasms. » How dangerous is osteoarthritis? See if it can cause crippling and immobility How to Treat Muscle Spasms Aside from the pain relief remedies for arthritis in general and more effective treatments like systemic enzyme therapy, the following treatments may help target spinal muscles specifically, relieving spinal muscle spasms: Firm massage: Massaging the affected muscle helps reduce the tension and relax the muscle.Stretching the back: This may help release the tension in the affected back muscle.Heat application: Applying heat increases blood circulation in the area to relieve pain.Ice packs: Treating the area with ice packs reduces inflammation and relieves pain.Over-the-counter pain-relieving medication: This sort of medication can offer some relief, but it takes time to get absorbed into your system and starts acting only after 30 to 50 minutes.Drinking water and electrolytes: As dehydration worsens muscle spasms, increased water and electrolyte intake can help.Foam rollers: Treating the muscle with foam rollers can reduce muscle tension. Bottom Line Among its other symptoms, osteoarthritis can cause spinal muscle spasms. Although osteoarthritis can't be cured, there are many remedies for treating spinal muscle spasms, like using over-the-counter medications, ice, or heat packs to relieve the pain. If you're experiencing spinal muscle spasms due to osteoarthritis, remember to stay hydrated and take extra electrolytes. Eat a diet rich in anti-inflammatory foods and do gentle exercises to maintain a healthy range of joint movements. » Reduce symptoms of arthritis by avoiding the wrong foods for arthritis
Asked 3 months ago
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