Best Living Blog

Our health, nutrition, and fitness blogs and articles will get you motivated and excited about living your best life. Here you’ll find expert health insights, tips, and advice suitable for people of all ages and fitness levels.
5 Ways to Mentally Prepare for Weight Loss (A Fitness Expert’s Take)
Metaboost5 Ways to Mentally Prepare for Weight Loss (A Fitness Expert’s Take)The beginning of the year is generally a time when many of us embark on completing our New Year resolutions with renewed determination. However, if you want this year's resolutions to actually come true, you need to prepare yourself for the changes that come with your new lifestyle. If you've resolved to succeed on your weight loss journey and quickly lose that belly fat, you need to mentally prepare yourself for the challenges, as weight loss is as much a mind game as it challenges your body. To stay consistent and reach your goal, it's important to make gradual, sustainable changes instead of drastic ones. Here are 5 ways you can set yourself up for long-term success on your weight loss journey. » What makes weight loss challenging? See the factors that impact weight loss after 40 1. Find Your Why Why are you trying to lose weight? To stay motivated, it's important to understand why you want to set such a goal. You should make a list of reasons, which can include anything from boosting your self-esteem, gaining more energy and confidence, fitting into a specific party dress, managing menopausal weight, getting ready for a school reunion, improving your health, and so on. Create a motivational board with images and quotes that inspire you to stay on your weight loss journey, encouraging you whenever you lose motivation and feel like giving up. 2. Set Realistic Goals Planning to lose 50 pounds in two months isn't a very realistic goal. Although this can be your long-term goal, setting short-term milestones will help you stay motivated. To see genuine results and stay motivated, plan for no more than 1 or 2 pounds of weight loss a week, focusing on your weekly weight loss instead of the total amount you want to lose. This is healthier than losing 5 to 10 pounds a week with drastic and unsustainable measures. Lowering your dietary intake to very low caloric levels will eventually backfire, as this can slow down your metabolism and impede weight loss. » How important is fast metabolism? See the health benefits of a fast metabolism 3. Create a Meal Plan When setting out on your weight loss journey, you should reflect on your relationship with food. Why do you eat more than needed? Do you eat when stressed, depressed, or bored? To avoid falling into your old, unhealthy eating habits, understand your triggers and plan ahead. A healthy diet is essential for weight loss, so create a new eating plan with reduced caloric expenditure, but not so low that it stalls your metabolism. Research the caloric levels of foods and the recommended portion sizes, and rely on effective plans such as the MetaBoost Connection. Here are some guidelines for healthy eating that can help you create your new diet plan: Include more fruits and vegetables in your dietCut or reduce alcohol consumptionFocus on adding more nutrient-dense foods whole grains, seafood, lean meats, eggs, nuts, and so onLimit your intake of high-sugar foods and refined carbs. » Interested in the MetaBoost Connection? See why it really works for women over 40 4. Get Plenty of Sleep Your quality of sleep directly impacts your weight loss journey. Lack of sleep increases stress levels and raises cortisol levels—and cortisol is a stress hormone that makes you feel hungrier and increases your craving for high-carb foods. Inadequate sleep also decreases your metabolic rate and increases insulin resistance. Both of these contribute to weight gain, especially in the abdominal area. For the best results, you should aim for a minimum of 7 to about 9 hours of sleep every night. Some helpful tips for improving sleep include: Develop a healthy sleep routineTake a warm shower an hour or two before going to bedChoose chamomile tea as a soothing bedtime drinkShut off all electronic devices an hour or two before bedtimeStay away from bright light and intense physical activityRead and meditate to calm your mind at bedtime. 5. Exercise Along with a carefully planned meal plan, exercise is an integral part of any weight loss journey. To make exercise a consistent part of your lifestyle, you should find an activity that you enjoy and turn your workout into a reward instead of a punishment. By opting for a good exercise program like effective metabolic workouts, you'll be looking forward to working out every day in no time. Start with easy, simple, and short exercises to get your body used to the activity, and experiment with various exercises until you find the one you enjoy the most. Having a workout buddy is very motivational, so consider signing up for classes with a friend, going to the gym, or doing long walks together to make your workouts more fun. Exercise has many benefits, such as: Helping you reach your goal weight fasterBoosting your mood and energy levelsImproving your self-esteem and confidenceOffering stress relief and making you less prone to emotional eating. Mentally Prepare for Weight Loss With the Right Help As weight loss requires time and commitment, you need to be patient and determined. Even if you make some mistakes along the way that set you back, don't judge yourself and give up—just get back on track and keep moving forward. For successful weight loss, you need to mentally prepare yourself and give your body and mind the time to adjust to this new lifestyle. Making exercises like doing sit-ups a part of your everyday life can be the first step toward your final goal. Such exercises along with metabolism-boosting foods can up your weight loss game and help you reach your goals faster. » Reach your weight loss goals with the right superfoods
Why the Right Exercise Intensity Is Important for Optimal Results
One and done workoutsWhy the Right Exercise Intensity Is Important for Optimal ResultsRegular exercise increases fat loss, strengthens muscles, improves insulin sensitivity, and much more. However, how quickly you achieve these benefits is also dependent on the intensity of your workouts. Exercise intensity determines the effort you need to put into your workout. Whether you're running, walking, or lifting weights in the gym, the intensity of the exercise indicates the level of energy and effort put into the activity within a given time frame. When you work out at a sufficient intensity, the results are remarkable, but the appropriate exercise intensity isn't the same for everyone. It depends on many factors—your current activity levels, whether you're dealing with an injury, or if you're starting exercise once again after a long break. Below, we'll discuss the different types of exercise intensity. » Want an exercise program with the right intensity? Learn all about One and Done Workout Three Types of Exercise Intensity Regardless of the intensity, working out is extremely beneficial to your health. Nevertheless, what's best for you in terms of exercise depends on your individual goals and needs. If you're a beginner, it's advised to start with lower-intensity workouts and allow your body to get accustomed, gradually moving on to more challenging workouts. The right exercise intensity helps release hormones that promote your muscles’ ability to absorb amino acids, triggering muscle growth, improving muscle agility, and increasing endurance, allowing you to reach your fitness goal faster. What's more, exercising with the right intensity improves sleep quality and brain function as well as overall health. 1. Low Intensity Low-intensity workouts like walking, cycling, swimming, rowing, yoga, and resistance training mildly raise your heart rate and keep it steady. These workouts are done at a comfortable pace, and your heart rate stays at about 50% of its maximum rate. As they're fairly slow-paced, low-intensity workouts should be continued for at least 30 minutes to get their benefits. Although you have to do these exercises over a longer period of time to achieve the same results as with short periods of high-intensity exercise, their benefits include: Improved blood flowPreventing muscle wastageReducing the risk of falls or injuryMinimized stress on your joints. Low-intensity exercises are ideal for older people, those with injuries and disabilities, or those recovering from severe illness or surgery. 2. Moderate Intensity A moderate-intensity exercise like jogging, hiking, water aerobics, softball, baseball, etc. noticeably increases your heart rate, but it increases sweating and breathing much more than a low-intensity workout. Centers for Disease Control and Prevention (CDC) defines a moderate-intensity heart rate as 50–70% of your maximum heart rate. The benefits of moderate-intensity workouts are the following: Raises your heart rateImproves bone healthHelps maintain the right weightReduces the risk of heart disease. » Fat-burning workout: see 5 easy exercises that activate fat-burning hormones 3. Vigorous Intensity As per American Heart Association, for an activity to be vigorous, you should work at 70-85% of your maximum heart rate. The best part of vigorous exercise is that you can reap the same benefits as with moderate-intensity exercise but in less time. It gets your heart pumping, elevates your heart rate, and leaves you breathing hard. Bicycling at more than 10 mph, running uphill, playing basketball, doing squats, water jogging, and playing single tennis are some examples of vigorous exercise. The benefits of vigorous or strenuous exercise are the following: Burns more calories than other forms of exerciseJumpstarts your weight lossReduces stress and anxietyImproves your mood by releasing endorphinsImproves heart and brain health. For the best results, it's recommended to incorporate high-intensity workouts in shorter bursts, following a model like the 7-minute workout. » Want to burn more calories? Learn how many calories the 7-minute workout burns Choose the Right Exercise Intensity for Optimal Results Irrespective of intensity, regular physical activity offers numerous benefits. A simple change in lifestyle, such as taking the stairs instead of the elevator or walking the distance to the market rather than taking the car can go a long way in keeping you healthy. Although it can sometimes leave you feeling sore, regular physical activity reduces the risk of diseases and improves cognitive performance, memory, and attention span, in addition to strengthening your muscles and promoting weight loss. However, you'll see the best results if you align your exercise intensity with your specific needs, especially if you have a medical condition, are overweight, are over 40 years of age, or haven’t exercised regularly in a long time. » Reach your weight loss goals with the One and Done Workout
5 Natural Vitamins to Soothe Joint Pain & Arthritic Inflammation
Heal n soothe5 Natural Vitamins to Soothe Joint Pain & Arthritic InflammationArthritis is a medical condition that involves pain and inflammation of the joints. It's the leading cause of disability worldwide, as some arthritis types like osteoarthritis can cause spinal muscle spasms and even lead to immobility. In osteoarthritis (OA), the cartilage thins out due to excessive wear and tear, while in rheumatoid arthritis (RA), your body’s own immune system starts attacking healthy joint tissue. As the cartilage in your joints deteriorates, the bones rub against each other, leading to more inflammation and pain. Although arthritis treatment involves managing the pain with NSAIDs, there are natural options you can consider to relieve arthritis pain. A healthy diet with the right nutrients can help reduce inflammation, improve cartilage structure, and strengthen joints and bones. In this regard, vitamins play a critical role in staying healthy, although you should consult your doctor before trying any new vitamin supplements. Here's a list of the best 5 vitamins well-researched for their impact on arthritis that naturally soothe joint pain and arthritis inflammation. » Keep an eye out for these early signs of arthritis 1. Vitamin D for Reducing Inflammation Vitamin D is crucial to bone health—it helps your bones absorb calcium, improves muscle movement, and stimulates communication between nerves. As an immune regulator, vitamin D makes sure there's an optimal level of inflammation in the body. Therefore, it helps lower inflammation in people suffering from arthritis. According to the Arthritis Foundation, vitamin D deficiency is common in people with rheumatoid arthritis. Lack of vitamin D can affect your immune system, reduce calcium and phosphorus levels, increase your risk of arthritis, and be the root cause of osteoporosis. Vitamin D supplementation helps alleviate pain and improve joint health. As it's also known as the ‘sunshine vitamin,’ your body can naturally produce vitamin D when exposed to sunlight. Some foods that contain vitamin D are: Certain types of fatty fish, such as salmon, tuna, and mackerelCod liver oilOrgan meat such as beef liverSoy and soy productsMushroomEgg yolk » Other beneficial foods: learn what to eat to lubricate knee joints 2. Vitamin E for Fighting Free Radicals Vitamin E helps treat osteoarthritis by stimulating the growth of cartilage cells. As it has anti-inflammatory properties that reduce symptoms of muscle soreness and muscle weakness, it can be used instead of muscle relaxers to help manage arthritis pain. It keeps the muscles healthy by speeding the recovery process. Free radicals also play a part in cartilage degeneration by reacting with body cells and causing serious damage to tissues. Nevertheless, vitamin E is a potent antioxidant that scavenges these free radicals and preserves cartilage health. Thus, it's a potential agent for preventing and treating osteoarthritis. Foods that contain vitamin E include: Peanut butterBeat green, collard green, and spinachAlmondsPumpkinBroccoliAsparagusRed bell pepperAvocadoWheat germ oilSunflower seeds 3. Vitamin C for Boosting Collagen Vitamin C is involved in collagen synthesis—this is the primary protein that supports the growth and repair of joint cartilage. Vitamin C also fights infections that cause joint inflammation, which is why it's highly recommended for those suffering from rheumatoid arthritis. Since our body can’t produce vitamin C, it's important to eat foods that can supply the recommended levels of this vitamin. These foods include: Kiwi fruitBell peppersBroccoliStrawberriesCantaloupeTomatoesPapayaBrussel sproutsGrapefruit » Other natural remedies: see natural ways to relieve arthritis pain in cold winters 4. Vitamin A for Maintaining Bone Health Vitamin A is important for building strong and healthy bones. Both osteoblast (bone-building cells) and osteoclast (bone-breaking down cells) are influenced by this vitamin. Vitamin A is anti-inflammatory in nature and reduces arthritic inflammation. It helps relieve pain in patients with rheumatoid arthritis and osteoarthritis. One source of this vitamin is retinol, which is found in the following foods: MeatFishFortified breakfast cerealFish liver oilEggs Another source of vitamin A is beta-carotene, which can be found in: Dark greens such as spinachOrange fruits and vegetables such as carrots, sweet potatoes, or papaya 5. Vitamin K for Stimulating Bone Growth Vitamin K is important for normal bone growth, as it directs calcium to the bones. Low blood levels of vitamin K are associated with weak bones and low bone density. Vitamin K is also important for the healthy functioning of proteins in bone and cartilage. It's required for the synthesis of osteocalcin, a type of protein that aids the production of healthy bone tissues in the body. Sufficient levels of vitamin K in the body can slow down the progression of joint damage from arthritis. Some foods high in vitamin K include: Collard greensKaleSoybeanBrussel sproutsMustard greensSwiss chardPrunesKiwiSoybean oilAvocado Soothe Arthritis Pain & Inflammation With the Right Vitamins The standard treatment for arthritis includes exercise, lifestyle modifications, and an array of pain medications, including steroids. However, instead of relying on such medications all the time, complementing your diet with the right nutrients can help relieve arthritis pain and inflammation. Avoid sweets, fatty foods, refined carbs, and alcohol, as these trigger arthritis flare-ups. On the other hand, foods rich in vitamins A, K, C, D, and E can improve your physical and mental well-being and reduce your arthritis symptoms, especially when combined with an effective supplement like Heal-n-Soothe. » Reduce arthritis symptoms by avoiding the wrong foods for arthritis
Activate Your Fat-Burning Hormones: 5 Easy Exercises
One and done workoutsActivate Your Fat-Burning Hormones: 5 Easy ExercisesThere are certain hormones that can affect our weight, as well as the body's natural thermostat. Hormones are chemical messengers that play a significant role in metabolic processes such as weight loss, boosting the metabolism, getting enough sleep, and managing hunger, to name a few. Fat-burning hormones such as leptin are produced by our fat cells and secreted into our bloodstream, helping reduce our appetite and control how the body manages body fat. In this article, we'll show you 5 easy-to-follow exercises you can do with little to no equipment to release fat-burning hormones and achieve your weight loss goals while also making you feel happier and stress-free. » Interested in fat blocking instead? See what fat-blocking code is and how it affects you 1. Sprints As a high-intensity exercise that requires a lot of energy, sprinting is an incredibly effective catalyst for improving your body’s ability to burn fat. Sprinting releases a specific group of human growth hormones, as well as catecholamines, which are hormones released by your adrenal glands. These facilitate fat burning in the body and help drive the release of fat, particularly abdominal and visceral fat. Sprinting is excellent for fat-burning goals, a stronger heart and immune system, boosting adrenaline and endorphin release, and encouraging perseverance. As it releases irisin, the hormone that alters white fat cells to burn fat instead of storing it, sprinting can target hard-to-reach fat like on your hips, thighs, and buttocks. This exercise works great in a short workout regimen like the One and Done workout to burn calories and trigger the "afterburn," which is the ability to burn fat for hours after your exercise. With sprinting, all you need to do is incorporate fast movements to get your heart rate up. » Interested in the One and Done workout? See if it really works 2. Squats Squats aren't just for building quads, hamstrings, and calves—they can also help burn belly fat and create an anabolic environment to promote a strong, lean body. By triggering the release of testosterone and the human growth hormone in your body, squats stimulate muscle growth and improve muscle mass in other areas of your body, not just your legs! This is an excellent functional exercise to build muscle and help with mobility and balance. To do this exercise properly, hold your chest and head high, pulling your shoulders down. Keeping the spine in a neutral position, shift your weight to your heels, place your hands on your hips, and gently guide them backward as you bend your knees to lower into a squat and slowly back up. 3. Lunges Lunges are part of resistance movements that help build muscle and burn calories, while also reversing some of the impacts of high cortisol levels. This kind of strength training can help reduce the risk of osteoporosis, which is high for many pre-menopausal and menopausal women, in addition to menopausal weight. Lunges can increase the human growth hormone, promoting muscle recovery, faster metabolism, and muscle growth. Lunges will primarily work the glutes, quads, and hamstrings. While standing, inhale and put your right foot ahead of your left foot. Make sure your legs are apart so your feet aren't directly in front of one another. Engage your core and tuck your hips so that your lower back isn't arched and your pelvis is in line with your rib cage. Bend both knees to 90 degrees until your right thigh is parallel to the floor. Keeping your hips straight, exhale as you return to your starting position, and squeeze your glutes while standing back up. » Want to burn your calories? Learn how many calories the 7-minute workout burns 4. Deadlifts If you want a multi-jointed exercise that works the biggest muscle groups in your body, deadlifts are the way to go. In addition to working the body's biggest muscle groups, this classic exercise boosts testosterone, which assists in muscle repair and additional muscle growth. Deadlifting will also stimulate the growth hormone production of your pituitary gland—and this hormone is responsible for bone strength, muscle growth, and fat loss. There are quite a few variations to deadlifts, but for a more traditional approach, start with your feet shoulder-width apart. Sit your hips back, bend your knees slightly, and lean your torso forward. Keeping your back flat and your core tight, grab your barbell or weights and place your hands shoulder-width apart, palms facing in toward your body. Push your feet into the floor and stand up tall, pulling the weight with you and keeping your arms straight. Repeat this process for the duration of your exercise. 5. Jump Rope Jumping rope is a great cardio, full-body workout with an array of benefits, including reducing your risk of heart disease and stroke and aiding weight loss. This exercise can help you burn 200–300 calories based on 30 minutes of skipping per day. If you need lower-impact workouts, jump rope is a great option, as it causes less stress to your joints. Jump rope can help lower your stress hormones by releasing endorphins, the feel-good hormones that can assist in reducing the symptoms of depression and anxiety. If you're completely new to jumping rope, it might require a bit of practice until you get the rhythm and timing down. Just follow these simple steps: Keep your feet close together jumping on the midsoles of your feet. Keep your jumping height low, with knees slightly bent. Keep your spine neutral and tall. Look forward with your head and chest up. Shoulders are pulled back with elbows down and back. Your hands will are placed along your midline. Only your wrists are used to turn your rope, keep your shoulders and elbows still. Activate Your Fat-Burning Hormones With the 7-Minute Workout The S.I.T. 7-minute workout is an easy-to-follow, high-intensity workout that alternates between 30 seconds of high-intensity exercise and 10 seconds of rest. It includes up to 12 key exercises that target your major muscle groups by combining strength, endurance, and aerobic training to support weight loss and improve metabolic health. Alongside a balanced and nutritious diet, the exercises mentioned above can be very beneficial for activating fat-burning hormones. The benefits of exercising also include more strength and confidence in your daily life, assisting with the symptoms of stress, and balancing your hormone levels. Don't forget to rest in between sets and pat yourself on the back for your incredible efforts in your wellness journey. » Reach your weight loss goals with the One and Done Workout
Stress-Induced Arthritis Flare-Ups: Why This Happens & What to Do
Heal n sootheStress-Induced Arthritis Flare-Ups: Why This Happens & What to DoEveryone gets stressed once in a while. Job-related challenges, arguing with your spouse, friend, or boss, health issues of self and family members, or even something simple like what to make for dinner—almost anything can trigger stress. However, too much stress can be harmful, as chronic stress takes a toll on your health, especially if you have a pre-existing condition like arthritis. When you're stressed, your muscles become tense and painful, limiting your mobility and even your ability to complete daily tasks. An arthritis flare-up is a period of increased disease activity or worsening symptoms. Stress can induce arthritis flare-ups, as it causes the body to release chemicals that trigger inflammation and pain. Here's more about stress-induced arthritis flare-ups and what to do about them. » How to recognize arthritis? See the early signs of rheumatoid arthritis Causes of Stress-Induced Arthritis Flare-Ups Arthritis is caused by chronic inflammation in your joints that causes pain and damage to joints and bones, and it can happen even in your 20s. Different arthritis types like osteoarthritis can also cause spinal muscle spasms and even lead to immobility. Stress can cause arthritis to flare up, worsening an already difficult medical condition. Here are some causes of stress-induced arthritis flare-ups: Stress causes muscle tension and increases joint pain: Muscles can tense up as a reflex to stress as your body’s way of guarding against serious injury or pain, which is why taking muscle relaxers sometimes helps. However, chronic stress doesn’t allow the muscles to relax, resulting in arthritis flare-ups.Stress releases chemicals that trigger inflammation: Arthritis is a pathological change in the lining of joints, causing them to be swollen and inflamed with varying degrees of severity. Stress releases pro-inflammatory cytokine, a chemical that increases inflammation and attacks the joint tissues further. Nerves in the joints get activated, causing arthritis complications and more pain.Dealing with chronic diseases such as arthritis is stress-inducing: The daily management of arthritis symptoms can also contribute to stress, resulting in pain, fatigue, and insomnia that add to the stress you're already under. » Interested in ways to manage arthritis? Learn about systemic enzyme therapy for arthritis Solutions Although arthritis flare-ups can completely alter your daily activities, painkillers such as non-steroidal anti-inflammatory drugs or NSAIDs can help you to a certain extent. However, there are other methods to reduce arthritis symptoms naturally, including the following: Exercise: Choose an exercise that's easy on your joints and can help release built-up tension. Walking, cycling, swimming, and aerobics are all good options, and you can start doing 10 minutes at a time and gradually increase.Stress management: Meditation, deep breathing, and alternative relaxation techniques such as listening to soothing music are some simple techniques to manage stress. You can listen to music while exercising too. What's more, just getting out of the house/office and going outdoors can be stress-relieving. You should also make sure to get enough sleep.Diet: Research shows that dietary interventions such as avoiding certain food groups can reduce arthritis pain and swelling. Some foods to avoid if you're prone to stress-induced flare-ups include: Excess sugar and sweets – These cause the body to produce more cytokines, which are inflammatory in nature.Fatty foods – Foods with high amounts of saturated fat trigger inflammation, worsening arthritis symptoms.Refined carbs – As these convert into sugar very fast, they cause the same inflammatory response as sugar and sweets.Tobacco – As it also releases pro-inflammatory cytokines, it worsens arthritis inflammation.Alcohol – As it depletes your body of water and nutrients, it increases inflammation and affects the immune function, inhibiting normal joint healing. Instead, eat foods that will help you prevent arthritis flare-ups, such as: Fatty fish: They contain omega-3 fatty acids associated with lower levels of inflammation and assist in joint lubrication.Nuts: These have high amounts of fiber, calcium, magnesium, zinc, and vitamin E, in addition to omega-3 fatty acids that have strong anti-inflammatory effects. Olive oil: It contains a natural compound called oleocanthal, which can prevent arthritis-related inflammation.Green leafy vegetables: Foods like spinach, collards, and kale are high in natural antioxidants and polyphenols, which are associated with reduced inflammation. » Food plays a part in winter flare-ups too. See natural arthritis pain remedies for winters Manage Stress-Induced Arthritis Flare-Ups With the Right Help Although stress is a natural response of your body, chronic stress is harmful and can induce arthritis flare-ups. So, it's important to reduce and manage your stress levels. If your flare-ups are frequent and severe, make sure to consult a doctor and explain when your symptoms occur, how long they last, and where the pain is. However, some lifestyle changes to create healthy and sustainable habits can make a difference. Regular exercise, a nutrient-rich diet including an effective supplement like Heal-n-Soothe, and stress management techniques can help reduce the frequency and intensity of stress-induced arthritis flare-ups. » Reduce the symptoms of stress-induced arthritis flare-ups by avoiding the wrong foods
Is It Bad to Stick to the Same Workout Routine Daily? We Asked the Experts
One and done workoutsIs It Bad to Stick to the Same Workout Routine Daily? We Asked the ExpertsRegular exercise is vital for our overall health and well-being. Rather than forcing yourself to do something you don't like, it's better to find a type of exercise you enjoy doing, whether it's a particular sport, cycling, swimming, running, or a specific workout routine. However, many people tend to stick to the same type, intensity, and duration of exercise, doing the very same set of exercises every day or running the same distance. While this way of working out has its share of benefits, it can hinder your weight loss progress once your body adjusts to the same daily exercise routine. » Looking for an effective exercise routine? Learn the benefits of the One and Done Workout Is It Useful to Repeat the Same Workouts Every Day? Consistency is the key to success when trying to lose weight and become lean, toned, and strong. So, it's important to work out regularly, preferably every day. However, you need to give your body rest periods too. There are times when it's useful to repeat the same workouts every day, depending on your fitness goals and your level of fitness. Benefits of Repeating the Same Workout Every Day There are some benefits of repeating workouts daily, including the following: Good for beginners: Same workout routine every day helps maintain a habit, especially when starting out with shorter workouts. As the body gets used to the movement, exercising will start getting easier.Useful for strength training: Repeating the same workout can improve your muscle memory. Slowly increasing your reps to improve your muscular endurance, strength, and agility will bring noticeable progress within 12 weeks.Repetition helps master your chosen workout: If you're training for something in particular, such as a marathon, repetition makes you better at what you're doing and helps develop finesse and speed. To start burning fat and building muscle, you have to remain consistent with the same type of workout for a minimum of 6–8 weeks. Disadvantages of Repeating the Same Workout Every Day There are some drawbacks to doing the same exercise every day, such as: Boredom: The same workout every day can cause mental fatigue and make you lose interest, due to predictable and repeated movements, whereas exercise is supposed to make you happier and stress-free instead. Such lessened motivation can seriously jeopardize your weight loss goals.Your body adjusts to the daily workload: Your body is very smart—it can learn to adapt to the stress caused by the same workout moves every day, which might cause a plateau in weight loss. For better results, you have to constantly challenge your body by adding heavier weights or working on new muscle groups.You risk overusing certain muscles: Doing the same exercises and using the same muscle group every day can lead to excessive muscle soreness or strain. You risk muscle injury, as the body can’t deal with the amount of localized stress being placed on a single part of your body. After a strenuous workout, your muscles need about 48 hours to repair and grow stronger, so it's better to target different muscle groups each day. For example, if you did upper body workouts today, do lower body exercises tomorrow.Risk of burnout: Every time you do strength training, you create micro trauma to the muscle tissue, which needs between 24–72 hours to heal, depending on your exercise intensity. As you risk physical burnout as well as mental burnout, you may end up working really hard and getting lesser results. » How to choose your workout routine? Check out these easy fat-burning exercises How to Switch Up Your Workout Routine? Switching up your workout routine is necessary to keep yourself motivated and ultimately achieve your fitness goals. Even when opting for effective workouts like the One and Done Workout, it's recommended to change your exercise routine every three or four weeks. Try switching up your workout routine by changing the time, frequency, intensity, or type of exercise. Type: If you're a runner, try increasing your distance or speed and add some strength workouts or cardio to your routine. If you're into weight training, try swapping body weight movements. On the other hand, if you're doing squats to burn calories, try bilateral movements like lunges.Frequency: You can increase the frequency of your workouts to ensure better results. If you're a runner who runs three times a week, you can increase it to four. Intensity: Targeted exercise and muscle-concentrated movements can give your body the kick it needs to perform better. As your heart rate increases, so does your metabolism. Time: You can add 5–10 minutes to your routine to boost your progress. » Choosing the right exercise intensity: see why this matters for optimal results Carefully Plan Your Daily Workouts for the Best Results Regular physical activity is one of the most important things you can do for your health, as it helps manage weight, reduce the risk of disease, strengthen bones and muscles, and boost brain health. However, while sticking to an exercise routine can help you make progress as you get better at your workouts, it also comes with some drawbacks, including possible boredom, muscle injury, burnout, and even a weight loss plateau. This is why planning and revising your workout plan as often as possible can help you see the best results. By tweaking your routine and changing the type, intensity, duration, and frequency of your exercise, you can achieve your goals in a healthy way. » Reach your weight loss goals with the One and Done Workout
9 Early Signs of Rheumatoid Arthritis You Could Be Missing
Heal n soothe9 Early Signs of Rheumatoid Arthritis You Could Be MissingRheumatoid arthritis is a condition characterized by chronic inflammation in joints. It starts slowly and affects the joints of fingers, wrists, and feet. Symptoms of RA flare up at times, alternating with periods of remission. When the climate turns cold and chilly, as in early mornings or the winter season, arthritis pain tends to increase. As this is a progressively degenerative disease with no known cure as of yet, it's important to identify early warning signs of rheumatoid arthritis and get proper treatment. What Is Rheumatoid Arthritis? Rheumatoid arthritis is an auto-immune disorder where your immune system attacks the cells lining your joints, causing inflammation and resulting in stiff, swollen, and painful joints. When left untreated, bones and cartilage in the affected areas get severely damaged, which can lead to deformities—firm lumps, known as rheumatoid nodules, develop on or near these joints. Untreated rheumatoid arthritis can lead to other complications such as carpal tunnel syndrome, inflammation spreading to other areas of organs such heart and lungs, and an increased risk of a heart attack. So, it's essential to be able to recognize the early signs of rheumatoid arthritis, and below you can see what some of these are. » Soothing joint pain: learn how to reduce arthritis pain in the winter 1. You Have Joint Pains While some of the early warning signals of RA can be too subtle for you to notice, joint pain is a loud and clear warning. The inflammation in the affected joint will cause its lining to thicken, and extra joint fluid will be produced in reaction to the inflammation. The combination of these factors adds pressure to the capsule surrounding the joint, irritating nerve endings and causing you to experience joint pain. However, joint pain is a symptom of both rheumatoid arthritis and osteoarthritis, so make sure to seek medical attention for the right treatment. » How dangerous is osteoarthritis? See if it can lead to crippling and immobility 2. Some Joints Feel Tender Tenderness in your hand and feet joints may be an early sign of RA. You may have seen some people with RA walk on their heels and avoid touching their toes down—this is due to the soreness in the joints at the base of the toes. Try pressing the joint at the base of your finger or in the middle of a finger, and if it feels tender, it may be an early warning sign of RA. 3. Your Joints Get Stiff Before the symptoms become evident, you may notice some stiffness in certain joints, even if it's only in a finger or two. This may last for some days before disappearing and reappearing after a while. Some people experience an overall feeling of stiffness in their body, especially when they’ve been lying down or sitting still for some time. A common complaint among RA patients is morning stiffness when they wake up and try to get up from bed. 4. Some Parts of Your Body Are Swollen The inflammation and the increased production of joint fluid can cause your joints to swell up. In the beginning, the swelling isn't very noticeable, but as the RA progresses, it becomes more apparent. 5. You Get Tired More Easily One of the very first symptoms of rheumatoid arthritis can be fatigue. People with RA may feel tired, lethargic, and depressed without even realizing why. This is probably your body’s response to the inflammation in your joints. Fatigue can affect everyday activities and productivity at work, impacting even your sex drive and relationships. 6. There's Redness on Parts of Your Body If you have any skin discoloration of the joints in your hands and feet, this can be a sign of rheumatoid arthritis. The inflammation in RA can cause your skin to turn red in the affected areas. Because of the inflammation, the blood vessels in the region widen and more blood rushes there as part of the immune system response, causing redness on these parts of your body. 7. Your Joints Feel Warm Joint warmth is one of the earliest signs of RA. Even before the swelling and redness appear, your joints may feel warm to the touch. If this is something you notice often, consider getting medical advice on how to proceed. 8. You Experience Mild Fevers The RA inflammation may even slightly raise your overall body temperature as an immune system response. Before any other noticeable effects on the joints, slight fever and fatigue can be early signs of RA that most people miss. 9. Your Range of Motion Is Decreased Even in the beginning stages of rheumatoid arthritis, there's some decrease in your range of motion. It may start with just fingers or the wrist. You may have some trouble with bending your wrist back and forth. As the RA progresses, more joints and ligaments get affected and it gets difficult to bend or straighten them. However, you can somewhat improve your range of motion with effective treatment options such as systemic enzyme therapy. » Does systemic enzyme therapy work for arthritis? Find out here Pay Attention to Early RA Signs for Easier Treatment Don’t dismiss early morning stiff joints as a natural part of aging. Joint tenderness or pain, swelling, redness, and a decrease in our range of movements can all be early symptoms of rheumatoid arthritis. By paying attention to these small warning signs, you can start preventive measures at the earliest. There are many natural remedies that offer pain relief for arthritis and slow its progress. » Reduce arthritis symptoms by avoiding the wrong food for arthritis
Heal-N-Soothe Review: Benefits, Price, and How It Works
Heal n sootheHeal-N-Soothe Review: Benefits, Price, and How It WorksArthritis is the swelling and tenderness of one or more joints. You experience joint pain, swelling, stiffness, and diminished range of motion that can significantly hamper your quality of life. Although there are more than 100 types of arthritis as per the Arthritis Foundation, the two most common types are rheumatoid arthritis and osteoarthritis, which can cause muscle spasms and even lead to immobility. When it comes to arthritis treatment, most methods focus on managing pain and improving joint movement. Heal-n-Soothe is made of natural ingredients specially formulated to reduce joint and muscle discomfort, and it's highly rated among customers for arthritis pain relief. Below, we'll tell you more about its benefits and how it works. » How to recognize arthritis: see the early signs of rheumatoid arthritis How Does It Work? Heal-n-Soothe is a powerful blend of 5 proteolytic enzymes and 13 natural joint-nurturing ingredients that improve joint health due to their strong anti-inflammatory properties. Reducing inflammation in the joints is vital for soothing joint pain and preventing further cartilage deterioration. These ingredients are also potent antioxidants that can prevent free radicals from building up, thereby reducing a major cause of pain. Every ingredient is carefully selected to provide the best results for joint aches and pains, and the supplement has very high reviews from customers with no reported side effects. It's also gluten-free and vegetarian. Heal-n-Soothe works in two ways. The proteolytic enzymes help break down and eliminate excess protein at the scene of irritation and injury, while the natural ingredients act as an analgesic and give fast relief to achy, inflamed joints and muscles. » Looking for other ways to relieve pain? See ways to naturally reduce arthritis pain in the winter Price Each bottle of Heal-n-Soothe contains 90 capsules, which is enough for a full month's supply. As it comes at just $44.10, it means you only pay $0.49 per capsule. If you buy three or more bottles together, you pay only $0.39 per capsule, which is very economical compared to other products in the market offering the kind of relief Heal-n-Soothe gives. Benefits Developed by the board-certified member of the Healthy Back Institute Dr. Brian Paris, Heal-n-Soothe is one of the most popular joint supplements for arthritis. Sold by Livingwell nutraceuticals, Heal-n-Soothe has built a reputation as an affordable and natural way to relieve arthritis pain. Some of its benefits include the following: Improves joint health and mobility: By breaking down fibrin that forms clots in the blood vessels, Heal-n-Soothe proactively cleans the build-up in the arteries and improves circulation, which enables vital nutrients to reach your muscles and joints. This nourishes and heals the inflamed area and helps cleanse it from harmful toxins, helping heal joint pain naturally. Alleviates joint discomfort: The combination of proteolytic enzymes and pain-fighting nutrients promotes joint flexibility. The proteolytic enzyme blend contains papain, bromelain, protease 6.0, alkaline, and protease AM, which all work as biocatalysts to speed up the healing process. Papain heals damaged tissues, and protease AM heals inflammation.Relieves inflammation: The enzymes and anti-inflammatory ingredients help lower inflammation, improving the body's immune system and decreasing arthritis-related pain and swelling. Your body gets a new protective cover against damaging radicals that keep inflammation in check, as turmeric extract, ginger root, citrus flavonoids, and Boswellia extract are natural anti-inflammatory ingredients.Boosts the immune system: By fighting free radicals and reducing oxidative stress, Heal-n-Soothe helps improve immunity.Helps nerves, muscles, and tissue recover: Heal-n-Soothe improves nerves, muscles, and tissues to heal and recover by improving blood circulation and reducing free radical damage. Recommended Dosage Although it's never one size fits all, the recommended dosage of Heal-n-Soothe is 3 capsules per day. However, you should start slowly by taking 1–2 Heal-n-Soothe capsules at first. For the best results, you should take the supplement on an empty stomach or 30 minutes before a meal. You can also take it 60 minutes after your meals, while a single dose before bed works best for some. » Other beneficial treatments: see why systemic enzyme therapy for arthritis works Relieve Arthritis Pain With Heal-N-Soothe Heal-n-Soothe is a joint supplement that's been tried and tested by both men and women to earn its name as one of the most reliable supplements for reducing joint-related pain. Its unique combo of proteolytic enzymes and natural anti-inflammatory ingredients is a result of years of hard work by a world-class team of pharmaceutical specialists. This all-organic supplement with no fillers, preservatives, or GMO ingredients is made in the United States in accordance with Good Manufacturing Practices. If you're looking for a solution to persistent knee discomfort, chronic pain from arthritis, and backaches, Heal-n-Soothe is just what you need. Combined with using muscle relaxers and eating the right foods to lubricate your knees and joints, this supplement will go the extra mile to relieve arthritis pain. » Get the full benefits of reduced arthritis pain by avoiding the wrong foods
Systemic Enzyme Therapy for Arthritis: Here’s Why It Works
Heal n sootheSystemic Enzyme Therapy for Arthritis: Here’s Why It WorksInflammation in the joints can be a sign of arthritis. Waking up with painful, stiff joints makes it difficult to even get up in the morning and start the day. Simple household chores and even recreational activities you love can turn into challenges as the disease advances. Although it can't be completely cured, there are many ways to slow down the progression of arthritis and prevent permanent joint damage. The combination of bone-building nutrients and systemic oral enzymes helps control inflammation and offers a safe way to relieve arthritis joint pain. Systemic enzyme therapy for arthritis also helps regenerate cartilage and rebuild your joints. » How to recognize arthritis: see the early signs of rheumatoid arthritis What Are Enzymes? Most of our body functions involve chemical reactions. These processes are catalyzed by proteins known as enzymes, which are needed for building, repairing, and maintaining every single cell in our body. However, our natural enzyme production dips considerably as we age, starting as early as our mid-twenties. What Are Systemic Enzymes? Unlike digestive enzymes that are concerned only with different aspects of digestion, systemic enzymes support overall health and well-being, including digestive health. Systemic enzymes defend against inflammation and play numerous roles in protecting the body against disease and infections. There are various medical applications using enzymes to treat a variety of ailments such as arthritis and pulmonary fibrosis. Systemic enzymes can be used in treating inflammation and pain related to injuries as well as musculoskeletal disorders. What Is Systemic Enzyme Therapy? As the name suggests, systemic enzyme therapy involves the use of systemic enzymes for addressing various health concerns. While they offer prophylactic benefits for whole-body support, they're also used to treat specific health issues, including cardiovascular, circulatory, and joint health. Systemic enzymes help modulate the immune system and cleanse the body of cellular waste. Systemic Enzyme Therapy and Fibrin Fibrin is an insoluble protein produced in response to bleeding that's vital for the body’s healing and repair process. This hard, sticky insoluble protein helps form clots and plugs the wound, and serves as the building block of scar tissue. When a wound heals, the fibrin mesh degrades, and fragments of this protein are released into the bloodstream. Systemic enzymes help cleanse the blood of fibrin fragments. As we age, our bodies produce fewer systemic enzymes, which can lead to a build-up of fibrin deposits in various parts of the body. Offering an effective solution to this problem, systemic enzyme therapy generally uses a combination of animal and plant hydrolytic enzymes, resorbing about 25% of the enzymes you ingest in your intestines in a functionally active form. How to Take Systemic Enzymes To ensure the enzymes pass into the intestines and get absorbed, it's best to take them on an empty stomach in the morning and an hour before your other meals of the day. Don't break capsules, and drink plenty of water along with them. Some people experience the effects of systemic enzyme therapy in just days, while it may take 4 to 8 weeks for others to notice significant benefits. Systemic enzymes can be used to treat different types of arthritis, such as: OsteoarthritisRheumatoid arthritisGoutFibromyalgiaPsoriatic arthritis How Systemic Enzyme Therapy Helps With Arthritis Considering that inflammation is the primary cause of arthritis joint pain and swelling, anything that reduces the inflammation is a definite help. Here are some specific ways in which systemic enzyme therapy helps with arthritis: A combination of the proteolytic enzymes serratiopeptidase, trypsin, and chymotrypsin was found to be more effective than aspirin in reducing inflammation. Researchers have observed that the proteolytic enzyme bromelain effectively reduced osteoarthritis symptoms of joint pain, stiffness, and swelling.According to a study, a combination of bromelain and trypsin significantly relieves joint-related pain from osteoarthritis. This is said to be as effective as traditional anti-inflammatory drugs for arthritis pain management.Fibrin deposits in your joints are a clear sign of arthritis. Fibrin plaques are formed via a triad of catabolism, adhesion, and calcification, and these severely damage knee joints by destroying cartilage integrity. However, systemic enzyme therapy improves blood circulation and eats up excess fibrin. » Other arthritis remedies: see how to relieve arthritis pain in the winter Relieve Arthritis Pain With Systemic Enzyme Therapy If you're diagnosed with arthritis, you may not be able to play rugby or do stunts, but you can still live a joyful and fairly active lifestyle. However, different types of arthritis can lead to other ailments as well, like osteoarthritis can cause spinal muscle spasms or lead to immobility in severe cases. So, addressing the root cause with treatments such as systemic enzyme therapy can enable you to prevent permanent damage to the joints. Identifying arthritis early helps treat the disease and slow down its progress, so watch out for early warning signs such as morning stiffness, fatigue, and tender joints. Apart from systemic enzyme therapy, other natural remedies and preventive measures such as eating the right food and regularly exercising can be your ally in dealing with arthritis. » Reduce arthritis pain by avoiding the wrong foods for arthritis