Signs that Indicate Over-Exercising

signs-that-indicate-over-excercising_path_web

We exercise to keep our health and body in tip-top shape. A major issue that may occur from exercise is overdoing it. Our bodies are not machines and at times you may need to take a break day- or week, depending on what your body is trying to tell you- to help you recuperate.

If you notice that you’re suffering from one or several of these issues, you may need to take a rest period to give your body the time it needs to properly heal:

Prolonged Soreness: If your muscles are feeling intense tightness and discomfort for over 3 days then your body is signaling for you to slow it down. If you regularly exercise, this pain shouldn’t be at such an intense level. Give your body sufficient time to heal completely before going back to your routine.

Bad Immune System: If you discover that you’re getting sick in rapid succession, this may be an indicator that you need to rest. A weakened immune system could cause injury to your body if you continue to work out while you feel ill. Don’t feel bad about taking a nap or skipping a few workouts until you’re back to normal.

Moody: If you feel like your emotions are a kaleidoscope of negativity such as anger, depression or anxiety then this means that you’ve exerted all your energy and you’re now running on fumes. No worries! Try to get some more sleep into your schedule. Find another relaxing activity to help get you out of the exhaustion funk.

Alternatives to Running

alternatives-to-running_path_web

If you’re trying to live an active lifestyle and get as much exercise into your daily routine, you may have tried running. Some runners claim that running gives them a high and it keeps them motivated to keep going. If you’ve never

If you’ve never experienced the “runner’s high”, and if you aren’t very fond of running then there are other alternatives that may work for you. There’s no “one activity fits all” when it comes to exercise, so feel free to try these other high-intensity options:

Elliptical

If your joints always feel achy when you run or if you have trouble with your joints, then elliptical workouts may work for you. Elliptical machines eliminate the impact that’s often associated with running. When on an elliptical machine, you are mimicking the motions of a runner while giving your joints a much-needed rest.

Walking

It’s not as fast pace as running but walking is still beneficial to your health. It’s advised to walk the same distance as you would if you were running for similar benefits. It will take longer to get through the exercise but it gives you time to enjoy the scenery around you.

Step Aerobics

Step aerobics offers an in-between of running and walking. Through this exercise, you would be performing a high-intensity workout with low impact on your joints. It’s a step to help improve your muscular strength while improving your cardiovascular endurance.

The Benefits of Coconut Water

the-benefits-of-coconut-water_path_web

Coconut water is a famous beach-day treat for those who are familiar with most tropical settings.

Coconut water has gained popularity lately. Celebrities, athletes and fitness coaches believe in the powers provided through coconuts. There’s more to this island staple that most people aren’t aware of.

Hydration– There’s a reason that you feel instant relief after taking a few sips of coconut water. The water contains potassium, which serves your body as an electrolyte. Potassium will help balance your sodium level, which in turn keeps your blood pressure down. The water content is 95% water, which helps to rehydrate your body just as well as plain water.

Nutrients– One cup of coconut water contains 46 calories and includes the following: magnesium, copper, fiber, carbs, protein, vitamin C, sodium, calcium, manganese and many other nutrients that your body needs to function at optimal level.

Nature’s Sports Drink– As mentioned before, coconut water produces natural electrolytes without additional sugar, artificial sweeteners, and food coloring. Coconut water does not share the same levels of sodium as traditional sports drinks; however, it could be consumed in larger quantities without causing an upset stomach or nausea.

Surprising Reasons Why Your Eyes Puff Up

Some mornings, we may wake up with swollen puffy eyes and question what happened the day before to cause this type of reaction. We strive to begin our day looking fresh and vibrant without the puffiness.

The easiest thing to do is to keep track of your activities from the day before and assess what you did. Most times, puffy eyes are caused by allergic reactions, but there are other factors that could have influenced your skin to react this way.

Contacts

Contact lenses block off oxygen from reaching the eye. If you wear your lenses for too long or you sleep in your lenses, this may be the cause for an irritated and puffy eye area. Give your eyes a break once in a while from your contact lenses.

Salt

Consuming a large amount of salt could cause your eyes to become puffy because sodium tends to retain fluid. This means that it has the potential to build up fluids in the tissue around your eyes. If salt consumption causes your puffy eyes, try to reduce your sodium intake.

Alcohol

Moderation is always key, especially when it comes to consuming alcoholic beverages. Alcohol lowers the anti-diuretic hormones within your body which then causes the puffiness. Alcohol makes it harder to sleep. The extra tossing and turning do not make it any easier for your eyes to get the rest that it needs.

If you do notice your activities becoming the cause of the puffiness, try to adjust your lifestyle to help you wake up more refreshed and less puffed up.

 

 

What to Do if You get Stung by a Jellyfish

what-to-do-if-you-get-stung-by-a-jellyfish_path_web

The beach is a place for resting and relaxation, but there are always creatures lurking around in the waters. They don’t mean to intentionally harm you, however, we somehow fall victim to their defense.

A common occurrence is being stung by a jellyfish while wading around shallow waters or walking along in the wet sand. You would generally know that you’ve been stung by a jellyfish if you experience immediate pain with red and irritated welts on the skin.

Here is what you should do after you discover the site of the sting:

Remove Tentacles: If there are any tentacles still stuck to the area, carefully wash them away with salt water (do not use fresh water- this activates the stingers so steer clear from splashing this on the sting site). Use the edge of a credit card or ID card to scrape the stingers off of your skin.

Venom Care: Grab vinegar and pour it over the wound to help deactivate the venom. You could also mix baking soda with seawater to create a paste. Apply this to the affected area.

Pain Relief: There are many ways to relieve the pain and itching. You could use calamine or lidocaine lotion in the area. You could also take a hot shower since marine venoms are sensitive to heat. If you don’t want to get in a hot shower, a hot pack should suffice. Feel free to take ibuprofen or acetaminophen to help with the pain.

If you develop shortness of breath or an allergic reaction other than pain and swelling in the affected area, seek medical help immediately.

 

 

Surprising Ways You Put Your Heart At Risk

surprising-ways-you-put-your-heart-at-risk_path_web

Everyone would like to think that they are living their best lives through eating healthy and exercising on the regular. What if this isn’t enough?

Studies say that just following a strict regimen may not be cutting it and your heart may still be in jeopardy. There are many other factors that could play into how well your heart stands up to the test of time.

Here are a few surprising lifestyle choices that may be linked to an unhealthy heart:

Relationship Issues

If you are currently experiencing a rough patch with your significant other, then studies show that your heart health is at risk by 34%. Relationship issues could dredge up terrible repercussions that could impact your heart. Maintain your relationships by seeking counsel, if necessary.

The Urban Life

Living in the city is fun and exciting. However, pause for a second and think about the toxic exposures that you encounter on a daily basis. You are breathing air filled with pollution and it wreaks havoc on your heart health. It has been discovered that cardiopulmonary-related deaths were twice as high among those living near a major roadway.

Work

There have been studies conducted, which reported that strains in the workplace cause a 23% increase in heart health risks. It has also been discovered that people whose bosses considered their viewpoints were less likely to develop heart disease than those who didn’t.

Meditation Benefits

Meditation has been introduced as a method to help you focus and reduce stress levels. But, what else can meditation do for your health?

Here are some additional benefits of meditation:

Happiness Increases: There have been studies conducted that shows a boost on the prefrontal cortex in the brain. This part of the brain is responsible for emitting positive emotions. Meanwhile, the right side of the brain decreases in activity- this part of the brain emits negative emotions. By increasing your happiness, it gives you an overall sense of well-being.

Slows Aging: Studies have also shown that the outcome of meditation improves your exterior appearance, as well. The telomere length in meditators is longer, which is an indicator of more impressive biological aging. There has been a link between longer telomeres and the reduction of stress on the body, which is then reflected onto our features.

Cardiovascular Health: Meditation causes the body to relax, which helps blood vessels to open up. Blood pressure will begin to drop due to this technique. In 2008, there was a study that resulted in 40 out of 60 high blood pressure sufferers benefiting from meditation. Those 40 participants were doing so well with meditation that they could stop taking their blood pressure medication.

Of course, don’t stop taking your medication without consulting your doctor.

 

 

Making Healthier Food Choices

making-healthier-food-choices_path_web

We are surrounded by fast food and it’s often difficult to come home at the end of the day to whip up a home cooked meal. However, more Americans are realizing that fast food solves a short-term problem while leaving behind long-term issues.

Obesity rates are on the rise and health hazards accompany this fast growing epidemic. So what can you do to help yourself? Begin with making healthier food choices. Here are a few tips to get you started:

Fruits

Fruits of any kind and in any state will be nutritional for your body. Grab them fresh, dried, canned or frozen. Don’t depend on store bought fruit juices for your daily serving because the additional sugars added will render the beverage useless. Instead, look to making your own juices. Focus on getting 2-cups on fruits into your diet, daily.

Veggies

The consumption of vegetables should be second nature. Try to incorporate all vegetables of varying colors into your diet. Beans and lentils are encouraged since they are excellent sources of protein. Get motivated to eat in color with carrots, eggplant, broccoli and squash.

Calcium

Get your daily serving of calcium to keep your bones strong and healthy. Calcium could be found in yogurt, milk and cheese. If you are lactose intolerant or are allergic to the consumption of milk, there are plenty of lactose-free options in the market. A little research could help guide your purchasing decision.

Lean Protein

Try your best to get some meats and poultry into your diet. Steer away from frying anything, and focus your attention on baking, broiling or grilling it. You have the choice to alternate how you would like to consume this protein. You have extended options of fish, beans. seeds and nuts.

 

Health Benefits of Peppermint

Peppermint brings back memories of the holidays. Did you know peppermint has a multitude of uses?

Peppermint is a product of two other plants. It’s a crossbreed of watermint and spearmint. People have used peppermint as a pain reliever for many years and modern science has recognized its other benefits.

Digestive

Peppermint could be used for those suffering from IBS (irritable bowel syndrome), bloating and upset stomach. It has also been known to suppress nausea. Many expecting women use peppermint tea to help calm the nausea waves that occur during this time.

Breathing

Peppermint contains menthol that could help you breathe easier. Peppermint is able to thin and break up mucus. Many allergy sufferers could use peppermint to help clear their sinuses.

Skin Issues

If you’ve ever been victimized by poison ivy, poison oak or hives then you may be familiar with the soothing qualities of peppermint oil. It’s even possible to help calm the itchiness of bug bites using peppermint oil.

Whatever your immediate needs, peppermint is always there to the rescue.

Calcium and Food

It’s a tough world out there, so you have to build yourself up to withstand it. First, start with your body, more specifically your bones. Bones require calcium to keep them strong and healthy.

Typically, women between the ages of 19-50 should consume 1,000 mg of calcium per day. If you are a woman over 51, the recommended amount is 1,200 mg.

For men between the ages of 19-70, it is recommended to consume 1,000 mg of calcium. At age 71 and over, men should then up their calcium intake to 1,200 mg.

Here are a few easy ways to incorporate calcium into your daily diet:

Dairy

You can consume dairy to keep your calcium requirements up to par. The dairy products don’t necessarily have to be fattening because there are fat-free and low-fat options. They have those options in milk, yogurt, cheese, cottage cheese and soy milk.

Vegetables

A great way to tell whether or not your veggies carry calcium is to look at the color. Dark green vegetables tend to pack a punch in the calcium department. Those vegetables could include broccoli, turnip greens, Chinese cabbage, collard greens and kale. Try to purchase these items in their most organic form. If you must purchase the canned alternatives, try to get the ones with the “low sodium” or “no salt added” labels.

Foods

Nutritional facts are written on the packaging of everything you purchase these days at the grocery store. If you’re looking for foods that offer a great source of calcium, then check the label to ensure that the food contains over 10 percent of calcium. Foods with the loaded calcium could be found in breakfast cereals, tofu and orange juice.