Does Walking Help You Lose Weight and Belly Fat?

Getting regular exercise is essential if you want to stay fit and healthy. Walking is an ideal form of physical activity that is low risk and won’t cost you a penny. Walking is easy to do and it can be done anywhere. No equipment is needed. You just put on your sneakers and head outside.

You probably think an exercise so simple couldn’t possibly help you lose weight and belly fat. Well, that couldn’t be further from the truth. Walking actually has a ton of really great health benefits. Too many to name in this one article. However, I will focus on a few I know you will love.

Benefits of Walking

Walking helps improve overall health. You don’t have to walk hours a day to reap the numerous health benefits of walking. Just 10-minutes every day can help you build stamina, burn excess calories and make your heart healthier. It can also help ward off diseases and improve your overall health and well-being.

According to the American Heart Association, walking can help reduce the risk of both breast and colon cancer. It can also help reduce your risk for type 2 diabetes and osteoporosis.

Walking helps lower blood pressure. According to webmd.com, a Korean study shows that walking just 40 minutes a day lowered blood pressure in people with hypertension. If you don’t have time to do the full 40 minutes, you can break it up into 10-minute sessions throughout the day and reap the same health benefits, according to ACSM guidelines.

A brisk 30-minute walk a day is all it takes to shed pounds, tone your muscles and improve your health. If you haven’t worked out in a while, it’s okay to start off slow. Walking just 5- minutes a day is a great start. As you get stronger, you can increase the time to 10-minutes, 20- minutes, 30-minutes, and so on.

When you walk, or do any type of exercise for that manner, you release what is commonly referred to as feel good hormones. The technical term for these feel good hormones is endorphins. Working up a good sweat causes your body to release endorphins, which will give you an immediate boost in your mood. So, if you’ve had a stressful day at work, go out for a brisk walk and activate those happy hormones.

How Many Calories Can You Burn Walking?

Every person is different and will burn a different number of calories from walking. The number of calories you burn will depend on three main factors: your current weight, the intensity of your walk, and the duration of your walk.

Someone who weighs 150 pounds and walks a normal pace for 60 minutes can burn as much as 250 calories.

A 200-pound person, on the other hand, can burn as much as 330 calories. The average person will burn up to 140 calories per mile walked.

To burn more calories and fat, simply walk more often and/or add in some hills to increase the intensity when you’re physically ready to do so.

You can also add in some strength training during your walk by incorporating exercises like push-ups, lunges, and squats every five minutes. Do each exercise for one minute, then continue walking until you’re ready to do the next group of strength exercises.

Another idea is to bring a resistance band along to target more muscle groups and add more variety to your walking workout.

By combining walking and strength training, you will burn more fat and calories long after you’ve finished exercising.

How to Achieve the Best Results

To get the most out of your walking, you should focus on walking with good posture and letting your arms swing slightly as you walk.

Engage your abdominal muscles with every stride. This will build up your core strength and protect your spine.

To help you stay on track, consider asking a friend or family member to go along with you on your walks.

Purchase a pedometer so you can track your steps throughout the day.

For best results, aim to walk at least 30-minutes a day. However, remember to start off slow if you are just getting back into the swing of things.

As you get stronger, you can increase the amount of time and intensity of your walks.

Restorative Yoga Benefits for Mothers

Yoga can provide mothers with obvious and unexpected benefits for the mind, body, and spirit. One of the main reasons every mom should do yoga is that it offers them emotional and physical balance and self-acceptance. There are several different types of yoga, but today, we will focus on restorative yoga.

What is restorative yoga? It’s a therapeutic style of yoga that revolves around using props in order to get into certain poses in an easier way, thus enabling you to completely surrender to the pose. This practice is not physically challenging and doesn’t require you to switch from one position to another quickly, but rather encourages you to stay in a certain pose for an extended time period.

This form of yoga will encourage busy moms to slow down, heal, and reflect. Instead of focusing on physically challenging poses, restorative yoga emphasizes simple stretches. You will learn to practice stillness, center your breath and body, and hold certain poses for extended periods. Staying in a certain pose for as long as you are comfortable will help you achieve a state of relaxation.

Like any type of yoga, you can choose to work either your entire body or a specific area. You can achieve restorative yoga poses by using many different props, such as pillows, blankets, chairs, straps, blocks, and bolsters. By using these props, you’ll allow your body to relax and stretch with support.

Restorative yoga isn’t as popular as other yoga techniques since most people opt for something more physically challenging. Nevertheless, restorative yoga is far from easy (even though it might not look that way) and offers many different health benefits.

Aids Weight Loss

You might be thinking that there’s no way restorative yoga could help you lose weight since it isn’t an aerobic style of yoga, such as the fast-paced vinyasa flow. Or maybe you’ve learned that you can lose weight only by taking part in strenuous exercise and keeping a healthy diet. Although this is true, there are other ways to lose weight effectively. By practicing one of the calmest forms of yoga, you can lose significant weight by reducing the stress hormone cortisol, which is associated with too much stress and excess belly fat. The National Institutes of Health study, led by researcher Maria G. Araneta, PhD, MPH, of the University of California, San Diego, found that it also helps people get rid of subcutaneous fat.

Restorative Yoga for Menopause

Restorative yoga will help reduce the effect of hormonal changes associated with menopause by balancing your endocrine system. Your poses in a therapeutic yoga class will stimulate all your body’s organs, glands, tissues, and cells, significantly affecting your neuroendocrine system. As a result, it will also increase oxygenated blood flow to the glands in your head and neck.

Calm the Nervous System

Stress and anxiety cause our nervous system to move into fight or flight mode. On the other hand, restorative yoga can help bring back balance and calm to the nervous system. Practicing simple yoga stretches for just an hour a day will trigger the parasympathetic nervous system and get your body into a more balanced rest and digest state. You should feel a sense of calmness and rejuvenation when finished.

Increase Flexibility

Yoga is probably best known for increasing flexibility. However, restorative yoga isn’t about how bendy you can get, like some of the other more popular forms of yoga. Instead, it focuses on simply teaching you how to release tension in your body, especially in tight areas. Because of this, restorative yoga may be the fastest way for you to learn how to increase your flexibility.

Injury and Illness Recovery

Restorative yoga is excellent for all people recovering from a particular illness or who are partially immobile and unable to take part in more strenuous workouts. This form of yoga allows people with depleted strength and low energy levels to enjoy some exercise. Engaging in this form of exercise will help you become more active. You’ll also experience a faster recovery, seeing how restorative yoga will help you rest, relax, and fight stress.

Restorative Yoga for Women with Breast or Ovarian Cancer

According to a study published by the Wake Forest University School of Medicine, restorative yoga may help slow down the development of breast and ovarian cancer in patients suffering from these conditions.

https://www.ncbi.nlm.nih.gov/pubmed/18544284

Strengthen Mind and Body

By strengthening your mind-body connection, you’ll deepen your self-awareness and introspection and experience a heightened body awareness. With a solid mind-body connection, you’ll be able to access certain parts of your body and relieve those areas of tension very quickly.

Try these 7 easy-to-follow poses to relax the mind and body:

Restorative Yoga Sequence to Relax the Mind and Body – Yoga Rove

Making Sense of Macronutrients: A Brief Look at the Ketogenic Diet

Photo credit: Kjokkenutstyr [CC BY-SA 4.0]

Macronutrients are the building blocks needed to maintain health. The seemingly simple concept is the source of debate among scientists, nutritionists, celebrities, and laypeople. The question of ratio, quantity, and combination of macronutrients is not new. At different points in recent years, we have seen advocates for a surplus of one over the other in most fad diets—making it nearly impossible to know what to eat.

One diet currently gaining popularity was created to treat childhood epilepsy in the early twentieth century. A ketogenic diet, recently rebranded as a “bio-hack,” has been proven to be effective in the treatment of childhood epilepsy—but is it safe for everyone?

Following a ketogenic diet means strictly limiting carbohydrates—starchy vegetables, grains, and fruits—that convert to sugar during digestion and are used to power the body. Instead of being fueled by sugar, the body is forced to burn fat for energy. The body enters a state of ketosis, a similar effect to fasting in which the presence of both acetone and beta-hydroxybutyric acid appear. Followers of ketogenic diets get up to 75 percent of their daily calories from fat, 5 to 10 percent from carbs. Remaining calories come from protein, typically 1 gram per kilogram of body weight.

In addition to epilepsy, researchers have studied the therapeutic effects of a ketogenic diet on obesity, headaches, neurodegenerative diseases, and endocrine, sleep, and psychiatric disorders. One study shows that benefits in obese patients included decreased body mass index, total cholesterol, triglycerides and blood glucose.

The ketogenic diet differs from other low-carb diets, like Atkins, because it is not broken up into phases. Unlike Atkins, carbohydrates are not slowly reintroduced to the diet; practitioners just continue with the drastically reduced carb consumption. Unfortunately, a prolonged sense of deprivation can lead to significant overindulgence.

One feared consequence of maintaining ketosis for a prolonged period is ketoacidosis, a state in which the blood acidifies from high-levels of ketones. So far, the level of ketones necessary to reach ketoacidosis has not been possible in nutritive ketosis. There are several real side-effects to consider, however, including digestive issues, dehydration, electrolyte imbalance, and micronutrient deficiencies. When choosing the ketogenic diet, it’s important to discuss supplementation with your doctor or nutritionist to avoid these types of issues.

With trends shifting from low-fat to low-carb/high-fat, high-protein to moderate-protein, deciding what to eat is challenging. If you grew up during the low-fat craze of the 1990s, you may find it difficult to add healthy fats to your diet. One benefit of a short-term ketogenic diet or a “low-ketogenic” plan is that it allows a higher number of carbohydrates and can act as a reset for the sugar-filled Standard American Diet. Once the curve from high to low blood sugar is stabilized, it can be easier to make choices based on true, biological hunger instead of cravings.

Ultimately, a balance of fresh, colorful fruits and vegetables, nuts, legumes, and animal or plant protein provide an accessible middle ground for most. By eating a varied diet, you are more likely to get all of the necessary nutrients without supplementation, and you are less likely to binge on forbidden food categories. If you have been limiting caloric intake for weight loss, adding a slice of avocado can be profoundly satisfying.

Resources

Scientific American

https://blogs.scientificamerican.com/mind-guest-blog/the-fat-fueled-brain-unnatural-or-advantageous/

Women’s Health Magazine

https://www.womenshealthmag.com/weight-loss/high-protein-diets

Scientific American

https://blogs.scientificamerican.com/mind-guest-blog/the-fat-fueled-brain-unnatural-or-advantageous/

National Center for Biotechnology Information (NCBI)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

 

 

Can a 10 Minute Workout Be Effective?

Many people find it very difficult to find time to work out, especially for 30 to 60 minutes or more. If this describes you, then you will be pleased to know that you can break up your exercise sessions into 10-minute segments and still receive the same or even greater health benefits than a longer, moderate session.

To achieve optimal results from a shorter workout, you need to increase your exercise intensity. Many studies have shown that shorter, higher intensity workouts are actually better than long, slow endurance exercises at the gym because you can burn more total calories in less time, according to the American Council on Exercise. However, shorter exercise sessions of 20 minutes or less are only more effective than longer workouts when the intensity is high enough. Meaning, your maximum heart rate is equal to or greater than 70 percent during high intensity exercise.

Ideally, you should try to squeeze in at least two to three 10 minute workouts every day. For example, you could workout 10 minutes before work, one on your lunch break and one after work. Or, you might be able to take 10 minutes off to do your routine during your work day and possibly squeeze in two separate sessions or more if time permits.

Your 10-minute workouts should be based on your health goals. Some people may start with one or two cardio-based workouts, such as jogging for 10 minutes in the middle of the day for a mental boost and then maybe do a 10-minute invisible jump rope session in your office in the afternoon when you are running low on energy.

To burn even more calories in less time, add in some interval training. A 10 minute interval workout might look something like this: jog for one minute, push-ups for one minute, jump rope for one minute, squats for one minute, plank for one minute, burpees for one minute, alternating lunges for one minute, chair dips for one minute, jumping jacks for one minute, and then finish with bicycle crunches for one minute. Above all, make sure you do a thorough warm-up and cool-down to avoid injury and improve flexibility.

Now if your health goal is to develop firmer abs or to tone up your whole body, then starting with one or two sessions of muscle toning work would be ideal. You may choose to use an exercise band or do simple, yet challenging body weight exercises such as push-ups, sit-ups, planks, squats, lunges and tricep dips. Throwing in your favorite 10 to 20 minute workout video is another good option. The key is to keep your workouts intense and fun to eliminate boredom and get better results.

The only way to know for sure if working out for 10 minutes, up to three times a day, will work for you is to try it for 30 days consistently and see how it affects you. You should also keep a journal and write down how you feel, as well as your eating habits and how your body is changing. For instance, make a note of how you feel mentally, emotionally and energetically after roughly two weeks of doing these workouts. Also, keep track of how fast you get out of breath. Do you find that you can push yourself further over time? Do you feel like you’re getting healthier, and are your clothes fitting better? After 30 days, check your weight to see what these 10 minute workouts have done for you. More than likely, you’ll find that it was a success.

6 Tips to Help You Stick to Your New Year’s Resolutions

friendsWe all desire to be healthier and every year we make a resolution to do just that, but making a resolution is much easier than keeping it.

Have you recently made a resolution to be healthier?

Would you like some great tips to help you reach your New Year’s resolution goals?

Well, if you do, then you have come to the right place to do just that! The more you know, the easier it will be to stay focused and consistent, so you can become a healthier you for the long term.

Resolution

The key to keeping your resolution is to start with goals that you can keep. Start with a small resolution and work your way up to bigger ones.

Instead of deciding to workout every day, resolve to work out two times a week. After you accomplish that, then you can add another day to your workout routine.

Each time you keep a resolution, you will gain momentum to help you accomplish your next goal. Before you realize it, working out on a regular basis will come naturally to you.

Rewards

Set up a rewards system to help you stick to your health resolutions. If you have something to look forward to, it is much easier to stay focused on what you want.

When you do reward yourself, remember to make it a non-food reward! Choose something that will inspire you like donating all your too-big clothes to charity, or go for a relaxing spa session.

Your reward can be almost anything as long as it doesn’t undermine your efforts and motivates you to accomplish your health and fitness goals. Your reward should also fit into your budget.

Friends

A goal is always easier to accomplish with help from your friends. When we stumble and fall, our friends will be there to help us back up. Find other like-minded people that also want to be healthy and start a group so that you can all support each other.

Join a group workout class. Classes are an ideal way to stay motivated and healthy. With the right support, you will find that keeping your resolution is much easier!

Reaffirm Your Resolution

Stay focused on your goals. Set aside time each day to contemplate and to reaffirm your resolution.

Ask yourself… What can I do today to reach and keep my health and fitness goals?

The more you think about your goals, the more likely you are to keep those goals. You can even create a vision board dedicated to your resolution to be healthy.

Take a poster board and fill it with images that remind will remind you of being healthy. Hang it where you will see it every day and be reminded to stay focused on your goals.

Lifestyle Choices

Being healthy is a lifestyle choice. We make choices every day that impact our life and our health. Keeping your resolution to be healthy will be influenced by those choices.

Examine your choices carefully and ask yourself if this will hinder you or help you in keeping your goals.

When you become more aware of your choices, you will find it easier to stay focused on keeping your resolution to be healthy.

Accountability

Keep yourself accountable for your actions.

Before you skip your workout or eat that slice of pie, ask yourself…Will I regret this decision? Will your decision leave you feeling guilty?

Deep inside, you know if what you are doing is healthy or not. Thinking about the consequences may help you make the right decision. Exercise and eating right is a choice, not a jail sentence. Healthy lifestyle changes should be fun, not a chore! YOU are in charge of your life. No one can do it for you.

Stay focused on what you want and don’t let anything stop you from getting it. When you truly decide that you will keep your resolution to be healthy, then you will.

Another way to become accountable is by telling someone or multiple important people in your life about the resolution you have made. Ask them for help in checking in with you as to its progress. This can help you because you will be anticipating having to discuss your progress with another person.

 

 

3 Healthy Substitutes for Thanksgiving Dinner

Photo credit: Public Domain

Thanksgiving is a day when we eat a lot of food. Sure, spending time with the family is wonderful, and catching up with old friends is great. But then again, there’s nothing quite like Thanksgiving dinner topped off with pumpkin pie.

Food Network (foodnetwork.com) is one of many sites that offer numerous healthy recipes to introduce to your Thanksgiving table. If there’s one food that everyone’s Thanksgiving has in common, it’s potatoes. Sweet potatoes and mashed potatoes, candied yams and roast potatoes. These are the easier substitutions you can make.

Candied yams are integral to any Thanksgiving dinner, but it’s packed with sugar and it’s not great for the diet. Consider opting for glazed sweet potatoes instead.

Say Goodbye to Candied Yams

Rather than layering your sweet potatoes with marshmallows, choose honey, cinnamon, and walnuts. For every 5 sweet potatoes, use 1 teaspoon of cinnamon, ¼ cup of honey, 2/3 cup of apricot nectar, and a tablespoon of cornstarch.

Boil your sweet potatoes and slice when tender, cook the rest of the ingredients over a high heat and bring them to a boil.

Once the mixture thickens, pour it over the yams and then top with a ½ cup of chopped nuts. Bake for half an hour at 350 degrees.

Mashed Potatoes Are a Thing of the Past

Mashed potatoes are a must, but instead try mashed butternut casserole.

You’ll need 8 cups of butternut squash cut into cubes, 1.5 cups of diced sweet onion, an 1/8 of a teaspoon of cayenne pepper, a teaspoon of chopped garlic, a tablespoon of light butter, a ¼ teaspoon of black pepper, ¾ of a teaspoon of salt, 3 wedges of laughing cow cheese and 3 slices of turkey bacon.

Cook the bacon till it’s crispy, then crumble it and set aside for later use. Add the onion, butter, cayenne pepper and a ¼ teaspoon of salt to a pan and stir for 5 minutes. Reduce the heat and stir until caramelized. Remove from heat.

Bring a pot of water to the boil and add the squash and cook until tender. Drain it and mash it in a large bowl, add the garlic, salt, cheese and pepper and mix it well Spread the mixture into an 8×8 baking pan and top with the caramelized onions and the crumbled bacon. Bake it for around 15 minutes.

Boxed Stuffing Isn’t a Necessity

Instead, consider making a vegetarian cornbread stuffing.

You’ll need 2 diced leeks, 2 tablespoons of olive oil, finely chopped celery stalks (8), cored and diced apples (3), a cup of chopped pecans, a tablespoon of poultry seasoning, one large beaten egg, 4 cups of gluten-free cornbread (crumbled), a quart cup of port/sherry, plus pepper and salt to taste.

Start by heating the olive oil over medium heat and add leeks to sauté till slightly golden. Add the apple and celery one at a time and cook for three minutes after each new ingredient is introduced.

Add the pecans and seasonings and sauté for another two minutes to allow the flavors to infuse. Add 2 tablespoons of port/sherry and cook for a minute. Set the mixture aside and allow it to cool for 10 minutes.

Put the cornbread in a large bowl and mix in the remaining port/sherry, egg, and veggies in the bowl and mix. Transfer it to a baking dish and cover, place it in a preheated oven (350 F) and bake for 45 minutes, remove the foil and bake for another 10 minutes for browning.

Thanksgiving can be healthy and delicious without much more effort!

 

 

Simple Nutrition Secrets for Surviving the Holidays

Photo credit: Smastronardo CC-BY-SA 4.0

You need to consume more protein to burn fat. Protein isn’t just for building muscle. It’s for burning fat, too. A good way to keep holiday weight gain at bay is to greatly increase your protein intake over the holiday season. While protein helps build and preserve muscle, it also helps to control your appetite as well as boost your metabolism.

Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of body-weight per day) while the second group consumed a protein diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA. One reason for the ability of protein to burn fat could be an increased “thermic” effect. The thermic effect of the RDA group was elevated 16% after eating. However, in the high protein group the thermic effect increased a lot after eating, almost 3-times that of the RDA group. This thermic effect of digesting your food peaks approximately one hour after eating.

By adding more protein to each meal, you increase your metabolism. Your body requires more energy (i.e. calories) to process protein than it does carbohydrates.

So go ahead and indulge a little in those high protein holiday foods such as the deviled eggs, shrimp cocktails and of course the holiday turkey!

Here are some good protein-rich food sources:

  • Whey protein
  • Eggs (Deviled during the holiday season)
  • Egg whites
  • Chicken breasts
  • Turkey breasts
  • Lean beef
  • Fish (tuna, salmon, shrimp cocktail)
  • Protein bars
  • Egg protein powder
  • Casein (cottage cheese)
  • Milk or Almond Milk

Post-Workout Shake:

A post-workout shake will help you get the right protein and the right carbs at the right time – immediately after your workout. You can prepare your post-workout shake before you hit the gym, stick it in a thermos and take it with you to store in your locker.

Simply choose your favorite whole food protein shake or whey protein shake, add a cup of frozen fruit (strawberries, blueberries, raspberries), and then mix in a blender. You can alter how much of the powder and fruit you use to get the appropriate number of calories you want as well as shake thickness.

Or, you can try this version of the fat-burning post-workout shake:

Add 1/2 to 1 1/2 cups of orange juice, a scoop of your favorite protein shake, one serving of creatine, and then finish with a cup of frozen fruit. You can alter this any number of ways to suit your taste buds. You could add banana, or even some yogurt, which will also make the shake a little thicker in its consistency.

Want to indulge in some of those great holiday treats like pie? Instead of having it after a big holiday meal, save the dessert for post-workout. Have a serving of a good whey protein powder with water for your protein and then have that piece of apple or pumpkin pie.

Happy Holidays!

Are You Suffering From Brain Fog?

Photo credit: Shannan Muskopf [CC BY-SA 3.0]

Almost everyone experiences brain fog from time to time. So, what exactly is brain fog? It’s a condition where you feel a general lack of mental clarity. You may feel forgetful, confused, or have trouble concentrating. Various factors may lead to brain fog, such as nutritional deficiencies, hormonal imbalance, stress, sleep disorders, or environmental toxins. Once you understand why you are suffering from brain fog, you can take proactive steps to fix it.

Here are five possible reasons you are suffering from brain fog –

Poor Nutrition

Eating a diet filled with highly processed foods, aka junk foods, will leave you feeling foggy. There isn’t much, if any, nutrition left in these foods after they’ve been stripped of their natural state, taking this and that out and adding in more chemicals than we can count to come up with something that will stay on the shelf indefinitely.

When you put bad gas in your car, it makes your car sputter, cut out, and just run poorly. Well, think of highly processed foods as lousy fuel for your body.

Get more fresh whole foods into your diet to combat brain fog. Eat organic as often as possible and fill your body with the goodness that comes from real food.

Sedentary Lifestyle

Leading a life without much movement can cause brain fog because your brain isn’t getting what it needs to be sharp and alert.

Your brain needs oxygen and vital nutrients, which are carried to it through the bloodstream. If you don’t get your blood pumping to increase blood flow through exercise, your brain lacks the very things it needs to do its job correctly. Exercise improves brain function, so get off the couch. Even a quick 10-minute walk will go a long way towards improving your brain power.

Toxic Buildup

Our bodies can get polluted from chemicals in the air we breathe, the water we drink, and the foods we eat. If you don’t eat healthily and get some exercise, these toxins can build up, causing your body and brain to function at sub-optimal levels.

Detoxifying can be an unpleasant experience the first time because we’re stirring up all the crud that has built up over our lifetime. The more often you do this, the easier it becomes, and you will feel the effects of having a cleaner body and a clearer mind.

Stress

Chronic stress is another factor that can lead to physical and mental problems. Stress elevates a hormone in your body called cortisol that causes inflammation in your brain and body. Chronic inflammation can cause many health issues, including fatigue, damaged brain cells, depression, weight gain, and glucose imbalance.

Finding an outlet for your stress would be immensely helpful, such as adding an exercise regimen to release endorphins in your brain, which cause you to feel good; it can even help you shed unwanted weight. You can also choose to pamper yourself by taking a hot bath, getting a massage, meditating, or trying yoga.

Dehydration

If you don’t consume enough water, you may suffer from dehydration.
Water can help flush the waste and toxins out of your body that can accumulate in your intestinal tract.

Try to consume at least 8 cups of water per day. An easy way to incorporate more water into your day is to drink a full glass upon rising and another before each meal. For advanced hydration and flavor, a healthy sports drink will do the trick.

If you find yourself feeling foggy regularly, chances are good you’re suffering from one or all of these issues. Get some exercise, eat better, drink lots of water and release your stress, and you’ll feel sharper in no time.

Resources

Bolero Advanced Hydration

http://www.gobolero.com

Protect Young Athletes From Dehydration

Photo Credit: Derrik Mealiffe CC-BY-SA 2.0

Many children play sports outdoors during the summer. Dehydration can be a risk when the weather is hot, and the kids are playing. Children who engage in vigorous exercises such as running, baseball, softball, and soccer can become dehydrated quickly. Protective clothing and padding can contribute to dehydration and overheating by holding in heat and preventing the evaporation of sweat. Children who may be especially susceptible to heat-related illness include those who are overweight, rarely exercise, have a condition like diabetes, and children who have recently had a cold or flu. Dehydration can increase the risk of heatstroke, heat exhaustion, and heat cramps. Most team coaches are trained to prevent dehydration by providing water and drinks to restore electrolyte balance in young athletes but don’t rely entirely on your child’s coach. There are steps you can and should take to make sure your child remains hydrated during a game.

Make sure that your child drinks plenty of water before and during a game or practice session. Take your own bottled water and sports drinks to the game or practice, and make sure that your child hydrates at each break in the game. Learn the warning signs of dehydration and take action immediately if you think a child may be succumbing to a heat-related illness. Dehydration symptoms include a dry mouth, headache, thirst, cramps, dizziness, and fatigue. Ensure your child knows how to recognize the signs of dehydration and report symptoms to the coach or you immediately. Dehydration can result in confusion and loss of consciousness if left untreated.  

You can easily prevent dehydration by providing children with plenty of water or healthy electrolyte drinks before, during, and after practice and games. Talk with your child’s team coach about dehydration prevention and the warning signs of dehydration. Games and training sessions should be canceled or moved indoors when the temperature and humidity are high.

Resources

Bolero Advanced Hydration

http://www.gobolero.com

Laughing for Health? Laugh Harder and Live Longer!

Photo credit: Eric Ward from Provo, UT, USA (Laughing) [CC BY-SA 2.0]

There is a reason why laughter is considered to be the best medicine. When you are laughing, you are not just amused by a joke or a funny situation; you are actually laughing for health benefits. There are several important benefits of laughter. Laughter reduces stress and relaxes the whole body. A hearty laughter can keep the body calm for as long as 45 minutes, as it is extremely conducive to the overall development of the immune system. It also helps the body to generate infection-fighting antibodies by reducing the level of stress hormones and improving resistance to diseases. Laughing for health is the best way to keep medicines and chemical drugs at bay. You wouldn’t need any other drug to make you feel good, as laughter has its own high. Laughing reduces stress and triggers endorphins that make us feel good about ourselves and render us generally perky. By laughing hard, you are actually improving your blood flow and fending off cardiovascular diseases.

Healthy Body, Sound Mind

Health is not just what the physical body reflects. An overall healthy body entails a healthy mind and favorable interaction in society. Laughter is believed to be a panacea for every biological, mental and social condition. If you are laughing for health, you are also securing your social bonds. Laughing with other people is a great way of bonding and sharing happy thoughts. Isn’t that everything we need to lead a healthy life? Besides, it improves your mood and develops the body’s and the mind’s resilience towards adverse conditions.

Generating Laughter

Unfortunately, in today’s world, laughter has to be generated in laughing clubs and other therapeutic centers. People visit these places and forcefully laugh to enhance their biological processes. This practice can be extremely therapeutic, but it is essentially very sad. Laughing for health has become a prescribed medication as more and more people are falling prey to sedentary and depressing urban lifestyles. The best way to laugh is with your friends and family. If you don’t know how to get your kicks, start watching your favorite sitcom or read a comic book. The serious dearth of laughter in urban places has triggered a number of stand-up comedy cafes and laughter shows. You should not have to look for a reason to laugh, just do it. Laughter is highly contagious and can make a huge difference in your daily life. Laugh to live.