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One and done workouts Activate Your Fat-Burning Hormones: 5 Easy Exercises There 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

Heal n soothe Stress-Induced Arthritis Flare-Ups: Why This Happens & What to Do Everyone 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

One and done workouts Is It Bad to Stick to the Same Workout Routine Daily? We Asked the Experts Regular 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

Heal n soothe 9 Early Signs of Rheumatoid Arthritis You Could Be Missing Rheumatoid 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 Heal-N-Soothe Review: Benefits, Price, and How It Works Arthritis 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

Heal n soothe 12 Arthritis Pain Relief Remedies for Cold Winters Arthritis is a degenerative condition that causes pain, inflammation, swelling, and stiffness in the joints. Unfortunately, this condition is pretty common—CDC reports that about 50% of people above the age of 65 suffer from arthritis. As winter approaches, arthritis symptoms tend to aggravate since joints become stiffer and their range of motion decreases further. Resting these joints only worsens the issue and the vicious cycle continues. While arthritis medications do offer some symptom relief, they have their share of side effects. So, as your alternative this winter, make sure to try out these 12 arthritis natural remedies for pain relief and improve your quality of life. » How to recognize arthritis: see the early signs of rheumatoid arthritis 1. Stay Warm In the cold winter months, seniors often complain of stiff joints and trouble with movement. Although this climate change isn't the cause of arthritis, the chilly weather aggravates arthritis symptoms and increases pain. So, avoiding the cold and staying warm is the simple solution. You can minimize arthritis pain in winter periods by wearing suitable winter clothing. Keep your fingers toasty in a thick pair of gloves and remember to wear warm socks at all times. 2. Dress in Layers Wearing multiple layers of clothing will ensure you remain warm even in the coldest winters. For example, wear thermal inners, then put on your dress, and layer more with sweaters, coats, and shawls. You can even wear multiple layers of gloves and socks if you feel the need. Even in winter, the temperature can shift dramatically, with some parts of the day being warmer than the rest. If you feel hot, you can peel off your clothing layers one by one. 3. Maintain a Healthy Weight Did you know that you add 4 pounds of pressure on your knees for every pound of body weight gained? So, losing even just 5 pounds can take about 20 pounds of weight off your knee joints and bring benefits for arthritis. Losing weight and attaining a healthy BMI can help ease the load on your joints, reduce inflammation, and significantly improve joint pain. Nevertheless, remember that joint pain is a symptom of both rheumatoid arthritis and osteoarthritis, which can also lead to spinal muscle spasms, so make sure to get proper medical advice on your specific condition. » How serious is osteoarthritis? See if it can lead to crippling and immobility 4. Do Regular Exercise Researchers have observed that weight loss resulting from diet and exercise significantly improves knee arthritis symptoms. Regular exercise reduces joint discomfort, swelling, and stiffness. Exercise also boosts cognitive health, especially among elderly people. You can exercise indoors if it's too cold outside. Come up with a practical indoor exercise plan. If you stop using your joints, then they will eventually stop working, It’s simple as that. So keep them moving. There are no excuses for not exercising. 5. Soothe Pain With Warm Water Swimming is a low-impact exercise ideal for those with joint-related issues, and even more so if you swim in warm water. However, if swimming in heated pools isn't possible for you, make sure to at least get a warm bath after your indoor workout. Warm water will offer significant pain relief for your stiff and aching joints. 6. Get a Massage Investing in an occasional massage is worthwhile, considering the amount of money spent on doctors and medications. Just make sure to find a massage therapist who knows what they're doing. If you can afford it, make sure to get an hour-long massage at least once a week, with specific emphasis on your troublesome joints. 7 . Eat Anti-Inflammatory Foods Nutrition plays a vital role in reducing inflammation and managing joint discomfort. For example, foods high in sugar increase inflammation and pain. So, your diet should be rich in anti-inflammatory foods, such as berries, cherries, broccoli, spinach, kale, cabbage, tomatoes, mushrooms, and dark chocolate. 8. Add Fish Oil to Your Diet When combined with anti-inflammatory foods, foods rich in omega-3 can decrease swelling and inflammation of joints. Fatty fish, nuts, and seeds such as flax seeds and chia are excellent sources of omega-3 fatty acids. According to the Arthritis Foundation, you can take capsules with 2.6 grams of fish oil, twice a day. 9. Increase Your Vitamin D Intake As the cold keeps most seniors indoors due to arthritis pain in winter months, the lack of sun exposure can increase the risk of vitamin D deficiency. This not only aggravates existing joint issues but also leads to osteoporosis. Supplementing with vitamin D has a notable impact on reducing inflammation and managing joint pain. Fatty fish, cod liver oil, egg yolks, and beef liver are excellent sources of vitamin D. 10. Get More Vitamin C Collagen is important for building cartilage in joints, and with arthritis, this cartilage gets damaged. Vitamin C-rich foods can help boost collagen production and cartilage regeneration. So, add plenty of citrus fruits, cherries, strawberries, papayas, bell peppers, cauliflower, and kale to your diet to boost your vitamin C intake and promote cartilage regeneration. 11. Drink More Water If you're dehydrated, your sensitivity to pain may increase. Staying hydrated keeps you healthier and more active. However, unlike hot summers, you may not feel so thirsty in winter. Nevertheless, the dry air saps the moisture your body needs, so remember to have plenty of warm water, bone broth, and antioxidant-rich teas. 12. Get the Green Tea Benefits Green tea is a great addition to your diet, as its benefits are numerous. It's rich in antioxidants and reduces oxidative damage in the body. What's more, green tea catechins play a protective role and slow down cartilage degeneration, while EGCG (epigallocatechin-3-gallate) in green tea is proven to have anti-inflammatory properties. Relieve Arthritis Symptoms With Natural Remedies As arthritis makes it difficult to live an active lifestyle, even daily activities become difficult to do. This is especially true during winter, as arthritis pain in winter months becomes more intense. Nevertheless, you can try the above-mentioned remedies to relieve pain, strengthen joints, and encourage cartilage regeneration. Even in winter, you can enjoy a happier and healthier life by choosing the right methods and foods. » Reduce joint pain by avoiding the wrong foods for arthritis

Metaboost 5 Health Benefits of Fast Metabolism for a Fitter, Leaner You Our metabolism has a strong impact on how much our body stores or burns calories from the food we eat. A fast metabolism helps burn more calories, while a sluggish metabolism reduces calorie burn and increases fat storage. Although weight loss may be the most obvious and well-known benefit of boosting metabolism, having a fast metabolism is good for you in various other ways that help you get fitter and leaner. With a fast metabolism, you have more energy, your heart beats efficiently, and your blood circulation improves significantly. As increased activity levels and healthy eating leads to improved digestion and detox, your mood will definitely improve too when you experience all the benefits a fast metabolism offers. Let's take a look at five of the benefits a fast metabolism can contribute to your overall health. » Learn why boosting metabolism with MetaBoost Connection works 1. Extra Energy There are various chemical processes taking place in our body cells, and these require fuel. Burning calories from the food you eat and from your fat storage provide this fuel. Your basal metabolic rate is determined by the calories burned by your body cells when at rest to keep your vital organs functioning. Your muscles and digestive system also continue to use up calories while you rest. A fast metabolism means your body is burning calories at a very fast rate, leaving you with plenty of energy even after your basic energy needs are met. Most of the food you eat is converted to energy and very little gets stored, if any. Even if you reduce your calorie intake, a fast metabolism makes the body quick to burn stored fat and keeps you feeling energetic. You'll have extra energy for completing your daily tasks, going for walks, performing strength training, and working out to lose belly fat, all of which will help you get fitter and leaner. » See if you can lose belly fat in 30 days 2. Better Blood Circulation A slow metabolism can lead to other systemic health problems, such as obesity, diabetes, and metabolic syndrome. On the other hand, a fast metabolism reduces excess fat storage and body weight, thus reducing the risk of such diseases. As it increases blood circulation, a fast metabolism is good for the heart. The increased circulation sends plenty of oxygen and nutrition to all the body cells, while also enhancing your immunity, as blood carries antibodies that fight infection. The white blood cells present in your blood—called leukocytes—are a vital part of your immune system. 3. Improved Heart Health When you're able to exercise more due to your fast metabolism, your cholesterol and blood pressure markers also improve significantly. Enhanced blood circulation naturally leads to improved heart health and vice versa. Your cardiovascular system requires a continuous energy supply to work efficiently, and a healthy cardiac metabolism provides the fuels needed for heart muscle function. However, having a high metabolism doesn't necessarily mean you have a high heart rate. 4. Easier Detoxing If not expelled regularly, the toxins in our body can build up to unhealthy levels, causing food cravings and weight gain, gastrointestinal discomforts, fatigue, and reduced mental clarity. This can also cause your skin and hair to lose luster and look dull, and you may experience sleeping trouble and low libido. As toxins accumulate in your body, even your joints can get affected. When given the right resources, our bodies work efficiently at performing all bodily functions, including detoxing as and when needed. As a fast metabolism improves your digestion and blood circulation, it allows your body to detox itself better. A fast metabolism causes you to sweat more, which causes toxins to be expelled through your skin. Improved digestion also leads to waste being expelled more efficiently from your system. 5. Overall Better Mood Those with a slow metabolism tend to gain weight quickly, as their body is incapable of using their energy resources efficiently. As they lower their calorie intake, their body responds by lowering metabolism even more and storing most of the calories they eat. When energy isn't being released, you feel lethargic, so you may not even have the will to exercise to lose those extra pounds. It becomes a vicious cycle filled with anxiety and stress. Considering how having a fast metabolism helps you eat well, stay energetic, and be more active, it naturally leads to better sleep and an overall better mood. You also get better hair and skin when the body is able to get rid of toxins efficiently. The combination of regular exercise and improved sleep reduces stress and anxiety, leading to a happier, leaner, fitter you. Reap the Health Benefits of Fast Metabolism A fast metabolism is a blessing. However, if you're just not born with it and your metabolism is sluggish instead, don't worry—you can improve it by eating healthy, drinking plenty of water, exercising regularly, reducing stress, and having a healthy sleep routine. However, a fast metabolism can also be a symptom of an underlying medical condition, such as hyperthyroidism, so make sure to consult a doctor if you feel something isn't right. But if that isn't the case, combining the advice mentioned above with the right supplement will set you up for success! » Boost your metabolism and get a leaner figure with MetaBoost

Metaboost 5 Steps to Lose Menopausal Weight and Reduce Hot Flashes Losing weight is hard enough, but once menopause hits, the weight doesn't seem to budge at all. Menopause adds to the woes with symptoms such as hot flashes, dry skin, mood swings, and more. The reason for this is hormonal fluctuation, especially that of estrogen. Here are some actionable steps to help lose menopausal weight and reduce hot flashes. » See if you can lose belly fat in 30 days 1. Let's Get Physical Exercise is important for all ages, but it gains even more significance as you age. The average age for menopause is around 51 years, although some women may experience it in their early 40s. As metabolism slows down, you'll gain weight faster—and exercise helps prevent age-related muscle loss and menopausal weight gain. Menopausal weight tends to settle around the abdomen. In addition to possibly looking unsightly, belly fat is the most dangerous type of fat, as it surrounds organs. To reduce muscle loss and build muscle, strength training is important. HIIT (high-intensity interval training) workouts or SIT (sprint interval training) are effective at melting belly fat and helping you achieve a lean, toned figure, even in your 50s or 60s. Strength training is recommended twice or thrice a week, and if you're not a physically active person, no worries—it's not that difficult to get started with a healthy exercise routine to manage your body weight and reduce hot flashes. You can start with simple exercises targeted at large muscle groups such as quads and glutes. Squats and sit-ups are great choices to incorporate into your regular exercise routine for great results. » Find out whether sit-ups can burn belly fat 2. Focus on Nutritious Foods A balanced and nutritious diet helps regulate your weight and reduce hot flashes during menopause. You don't have to avoid any specific food groups, even carbohydrates, but what you should do is practice portion control. Have adequate amounts of protein and small quantities of healthy fats such as olive oil, coconut oil, and avocados. Include metabolism-boosting and fat-burning foods such as ginger, flax seeds, cinnamon, and lentils. Avoid adding sugar, refined flour, and packaged/processed foods, and opt for fresh produce. Have plenty of fruits, vegetables, nuts, seeds, and whole grains, as well as wild-caught fish, free-range chicken, and eggs. Stick to organic foods within your budget as much as possible. » Learn why boosting metabolism with fat-burning foods works 3. Value Your Sleep Good sleep is vital for our health, but your sleep may be disturbed due to various menopause symptoms such as hot flashes. Interrupted sleep during menopause can influence weight gain in a negative manner. Sleep has a powerful influence on your hormones and energy levels, so lack of sleep leaves you feeling fatigued and lethargic. A good night’s sleep will boost your energy levels and help regulate your hormones better. Regular exercise, reducing stress, and a healthy nighttime routine will help improve your sleep. Avoid bright lights and keep your mobile phone and other electronic devices away as your bedtime approaches to get a restful night's sleep. 4. Reduce Stress Levels We're bound to experience some stress while getting through our day and dealing with life’s challenges. However, chronic stress is detrimental to health—it influences hormones, which in turn influence weight gain and hot flashes. Physical activities such as going for a walk, gardening, and yoga are great stress relievers. Getting a good night’s sleep is also important for keeping stress at bay. Meditate, laugh more, connect with friends, and find hobbies that make you happy to better manage your stress levels. 5. Consider Hormone Therapy If you experience severe menopausal symptoms, especially hot flashes, you should consider hormone replacement therapy (HRT). Your estrogen levels fall during menopause, and replacing lost estrogen has been found to provide notable relief for menopause symptoms. There are various forms of estrogen supplements, such as daily pills, patches, vaginal rings, gels, or sprays. Combined doses of estrogen and progestin are given in combination therapy. Compared to taking just estrogen, this combination lowers the risk of endometrial cancer. Successful hormone therapy relieves hot flashes, night sweats, vaginal dryness, and itching, and may even help prevent osteoporosis-related fractures. Bottom Line Menopause is a natural phase in a woman’s life that can be a beautiful period if you prepare yourself for it. While some lucky women experience smooth sailing, others may have to deal with some uncomfortable symptoms, such as hot flashes, vaginal dryness, and menopausal weight. Thankfully there are ways to deal with these symptoms or even prevent them. There are simple diet changes and short but effective workout routines that you can easily incorporate into your everyday life to fight the symptoms of menopause. » Fight menopausal weight with the right superfoods