The 4th of July holiday is packed with good times: fireworks, BBQs, friends, and, oftentimes, tasty cocktails! We all love to have fun, but no one wants the hangover that comes with it. Who has time for headaches, nausea, and unbearable fatigue the entire next day?
While the only definitive way to avoid a hangover is to skip alcohol, we’ve rounded up 7 science-backed strategies to help ease those post-4th of July hangover symptoms this year.
1. Pregame with a B Vitamin Supplement
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Since alcohol depletes the body’s vitamin stores, a pre-game supplement isn’t a half-bad idea.
A small study published in the Journal of Clinical Medicine found that participants whose food and drinks contained greater amounts of B vitamins and zinc had less severe hangovers.
So, it doesn’t hurt to pop a vitamin B complex before drinking to help with those dreaded hangover symptoms. A complex pill contains B1, B2, folic acid, B6, and the real star, B12, which helps boost energy production and decrease lethargy.
2. Don’t Forget the Water
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You’ve probably heard this a million times—and that’s because it’s true! It’s so easy to forget about drinking water when you’re having a good time, but it’s important to make it a priority.
Here’s the reason: Alcohol is a diuretic, which causes you to pee more frequently, causing dehydration.
If you wake up the morning after drinking with a dry mouth, headache, and insatiable thirst, dehydration is likely to blame!
Your best bet for preventing dehydration (and the effects that come with it) is to drink water before, during, and after you drink alcohol.
3. Take it Easy on the Congeners
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You may have heard of ethanol, the main ingredient in alcohol. Ethanol contains varying amounts of congeners that give alcoholic drinks their taste and flavor—and certain drinks contain more than others.
While not the sole cause, research suggests that congeners can increase the severity of hangover symptoms. A rule of thumb to remember: The lighter the drink, the less congeners it contains since it’s not as heavily distilled.
Drinks high in congeners include:
Bourbon whiskey (the biggest culprit)
Tequila
Cognac
Whiskey
Drinks low in congeners include:
White wine
Light rum
Light beer
Gin
Sake
Avoiding the dark stuff as much as possible may help you feel less miserable the day after!
4. Remember to Eat Before Drinking
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If you wait until the drunk munchies hit, it’ll be too late to help prevent a hangover. (And you’re more likely to grab unhealthy foods, too.)
Drinking on an empty stomach can also increase the effects of alcohol, and you’ll end up drunk much faster than you intended to be.
The best foods to eat before a night of drinking should be a mix of protein, fat, and carbohydrates. A Registered Dietician from Johns Hopkins University provides some examples to help you out, including:
A burger with sweet potato fries
An egg and cheese sandwich
A tofu bowl with rice and veggies
A bean burrito with cheese and vegetables
Salmon with rice and asparagus
5. Skip the “Hair of the Dog” the Next Day
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The day after drinking, many rely on the “hair of the dog,” or drinking alcohol to help your hangover—but it does more harm than good.
It may be a temporary fix in helping you feel better, but all it’s doing is masking or delaying your hangover symptoms. Basically, you’re delaying the inevitable.
When your hangover symptoms do return, they could be even more severe. The best thing you can do is avoid alcohol together the day after a bender.
6. Don’t Rely on a Greasy Food Cure
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Contrary to popular belief, greasy food doesn’t actually help cure your hangover. The reason? By that point, the alcohol has already been digested and processed by your body, so there’s nothing left for all that greasy food to absorb. (And it may end up just making you feel worse.)
Your hangover is likely due to dehydration and low blood sugar, so you’ll need to balance it out with protein, carbs, and healthy fats. Keep it simple!
For breakfast, try a couple of eggs, whole-wheat toast or bagel with sliced bananas, or an omelet with veggies. And, of course, remember plenty of water. (As much as you can stand!)
If you’re feeling extra nauseous, stick to the BRAT diet—bananas, rice, apples, and toast. These foods can help give you some energy without upsetting your stomach even more.
7. Pace Yourself
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Pacing yourself is key! Your body can only metabolize about one drink per hour—that’s one beer, glass of wine, shot, or mixed drink.
It’s relatively simple: the faster you drink, the drunker you’ll get and the worse you’ll feel the next day. Consuming alcohol at a moderate pace can help prevent a more severe hangover.
Keep these tips in mind during your 4th of July celebration, and have fun!
Whether standing, walking, or climbing stairs, our hips are needed for just about every physical activity! So, when the joint we need for everyday movement isn’t at its best, neither are we.
While you should always visit your doctor for chronic or severe pain, there are some hip pain relief treatment options you can try on your own. There are a range of options, from light exercises to homeopathic remedies.
Here, we’ve compiled nine of our favorite tips for relieving hip pain at home, plus signs that it’s time to talk to your doctor.
1. Start Your Day with the Right Stretches for Mobility
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It is fairly common to get tight hip flexor muscles if you spend a lot of time sitting, running, or biking. Because everything in your body is connected, you’ll need to work the hip flexors and the surrounding muscles and joints that support them.
For example, when your hips feel tight, it can cause overuse of the spine, resulting in pain in your lower back. Adding hip stretches and mobility exercises will support the muscles and joints in the back and spine.
To improve mobility, try the following exercises and stretches:
Your thigh muscles help support your hips more than you may think! If you suffer from arthritis in particular, strengthening those thigh muscles will help support your hips more and hopefully lessen your pain.
Here are a couple of workouts to help strengthen your thighs:
3. Exercise as Much as Possible (But Avoid High-Impact Workouts)
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Movement, in general, is also a great way to strengthen a weak hip. Try lower-impact options like walking or cycling, and avoid high-impact activities like running and jumping. Remember, low impact does not have to mean ineffective!
Try the following low-impact exercises to help ease hip pain:
Tip: If stability is a problem for you, feel free to grab a chair, couch, or even the wall to hold onto while performing any standing exercises. The more you exercise and work on mobility, the more you will develop stability and balance!
4. Try Water Aerobics
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Summer is the perfect time to take advantage of pool workouts!
Swimming and water exercises are amazing, low-impact exercises. The body is unweighted in water, making it easier to exercise for longer, with less impact. Plus, resistance in water can be anywhere from 4 to 42 times greater than on land, making a pool or body of water a natural weight-training machine.
It’s helpful to understand when to use hot vs. cold therapy to treat your hip pain.
Cold Therapy
For new injuries or acute pain, cold therapy with ice or a cooling gel pack is ideal:
Ice not only numbs the pain but will decrease inflammation and swelling.
You do not want to use heat to treat acute injuries because it can increase inflammation, delaying your healing.
Heat Therapy
For chronic injuries or arthritis pain, you’ll want to use heat therapy, such as soaking in a warm tub or applying a hot compress or heating pad:
Heat works best for chronic pain because it increases blood flow and helps relax and soothe those tight or painful joints.
If you have chronic pain, it’s best to apply heat before a workout, not after, as that can aggravate your muscles.
6. Maintain a Healthy Weight
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Excess weight can contribute to hip pain, as the hip is a weight-bearing joint. The more weight you have to support while walking and moving, the more strain your hips feel. (Losing just one pound of weight can feel like removing six pounds of pressure from your hips!)
Getting rid of excess body weight can lessen the strain on your hips and improve your general health. Every little bit helps!
Of course, one of the best ways to treat hip pain at home is to rest and prioritize nighttime sleep. Identify whatever activity is causing the hip pain or making it worse, and take a break!
While your body does need movement and exercise to heal and build strength, initial rest can be important after an injury. For example, a mild, strained hip flexor could require one to three weeks of rest and treatment to recover, while a more severe case may take months.
When to Talk to Your Doctor About Hip Pain
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It’s always great to try to relieve pain at home, but in some cases, a call to your doctor might be warranted.
We recommend seeking out medical attention if you experience any of the following symptoms:
Pain is sudden and severe
Cannot put weight on your hips
Popping noise from an injured hip
Can’t move your hip without pain
Any deformation or bleeding
When we don’t take care of the largest joint in our body, we start to feel the pain. Incorporating these best at-home hip pain treatments will help relieve existing pain and prevent future injuries!
Many of us assume vitamin D supplementation isn’t necessary. Isn’t spending time outside and eating foods rich in vitamin D enough?
Unfortunately, not always!
Very few foods have therapeutic levels of vitamin D that will naturally support our health needs. Many people are also spending an increasing amount of time indoors, both working and living, which creates a higher risk of lower vitamin D levels.
Let’s take a look at 10 possible signs of vitamin D deficiency, plus some tips for boosting your intake.
Note: The following symptoms can also be caused by other medical conditions, so a healthcare professional should be consulted for a proper diagnosis. If you suspect a vitamin D deficiency, your doctor can perform blood tests to measure your vitamin D levels and recommend supplements or dietary changes if necessary.
1. Aches or Joint Pain
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If you’re noticing persistent aches, joint pain, or muscle weakness, it might be caused by low vitamin D levels.
When levels are low, your body can’t absorb calcium and phosphorus as efficiently. This increases the risk of symptoms like bone pain, muscle pain, muscle weakness, falls, low bone mass, and even bone fractures.
If left untreated, these symptoms could become later diagnoses of osteomalacia, osteoporosis, and myopathy.
2. Low Energy Levels/Fatigue
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Vitamin D can help keep your immune system healthy and your energy levels up. When there is a lack of vitamin D, your energy levels can start to deplete.
If you’re feeling exhausted or more fatigued than usual, it may be worth considering whether you are getting enough of this essential vitamin.
Feelings of fatigue might also come from depression or feelings of sadness, which are also common signs of vitamin D deficiency.
3. White Spots or Patches
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Not only can you experience white spots or patches on your skin from low levels of vitamin D, but you might also notice a dull complexion, less glow, dry or flaky skin on your face or other areas of your body.
The white patches are not typically a cause for concern but a good sign that your body is telling you something is off.
4. Getting Sick All The Time
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Vitamin D plays an important role in our immune system. If vitamin D levels are too low, our body’s ability to fight off infections weakens. As you can imagine, this will greatly increase the chance of getting sick.
You may notice frequent colds, the flu, or respiratory tract infections like bronchitis and pneumonia.
5. Heart Palpitations
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Vitamin D influences calcium in the body. Low calcium levels (hypocalcemia) can cause irregular heartbeats, which, at a severe level, could lead to cardiac events.
Ultimately, because of its relationship with calcium, low levels of vitamin D can lead to heart palpitations or other heart-related symptoms.
6. Dizzy Spells
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Vitamin D impacts many bodily functions, one of which is our circadian rhythm, which helps us regulate sleep.
If you are vitamin D deficient, your sleep may be off, too. This can cause feelings of tiredness, fatigue, and even chronic fatigue syndrome. Lack of sleep can cause symptoms of lightheadedness or dizziness, making these another sign of vitamin D deficiency.
7. Weight Gain
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Vitamin D is fat-soluble, which means the more body fat you have, the more it gets diluted.
People who are overweight or obese may require more daily vitamin D to make up for this dilution effect. Not to mention, with depression and fatigue being other possible symptoms, it can be difficult to exercise regularly and stay healthy!
8. Weaker Fingernails
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There are lots of vitamins that are important for your hair and nails. Vitamin D is one of them.
Low vitamin D levels can make nails feel softer and thinner than usual. The medical term for this is hapalonychia. This can cause your nails to break more easily or split and flake at the end.
9. Pain in Your Lower Back
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You may not have thought lower back pain could be linked to the “sunshine vitamin,” but it can be!
Lower back pain, and bone pain in general, can be a symptom of vitamin D deficiency. Vitamin D helps our body absorb calcium, which helps maintain bone health. Without enough, we start to see decreased muscle strength in the waist, back, and neck.
10. Hair Loss
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Vitamin D plays a key role in creating the cells that develop into hair follicles. If you have low levels of vitamin D, it can lead to an insufficient supply of these cells, resulting in hair loss.
How to Safely Boost Your Vitamin D Intake
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There are a few different ways to improve a vitamin D deficiency. You can choose to get some rays outside, make changes to your diet, or try a supplement. Learn a little more about each option below!
Sunlight. You probably guessed it, but you can get more of this “sunshine vitamin” from getting outside! Sensible sun exposure is key. Vitamin D production only occurs on unprotected skin. So, you’ll need to expose your arms, legs, abdomen, and back for maximum vitamin D production. That being said, be mindful of your body’s sensitivity to burn.
Nutrition. It’s difficult to get your full vitamin D intake through nutrition, but you can find it in certain foods, such as fatty fish (salmon, tuna, mackerel, sardines), fortified milk, cod liver oil, egg yolks, and mushrooms. But remember, less than 10 percent of women over 50 are getting the right amount of vitamin D through their diet.
Supplements. Vitamin D supplements are an inexpensive and effective way to lower your risk of vitamin D deficiency. Be sure to choose a high-quality vitamin D supplement blended with a non-GMO oil.*
*Always speak with your doctor before starting supplementation.
Feeling a bit hazy lately? Brain fog, also called “brain fatigue,” can range from a mild to severe experience of mental confusion—and there are many culprits behind it.
You may have trouble remembering things mid-sentence, find your mind trailing off, or have difficulty concentrating.
Other symptoms of brain fog include headaches, forgetfulness, low energy and motivation, confusion, irritability, and trouble sleeping at night.
Here are the main causes of brain fog and five tips that can help.
What Causes Brain Fog?
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Brain fog can be caused during menopause thanks to fluctuating hormones in your body—specifically, a decrease in estrogen.
Moreover, circulation tends to slow down as we age, causing less oxygen to reach our brain cells, resulting in that fuzzy-headed feeling.
But don’t worry: as your hormones even out, your brain fog likely will, too. Research also shows that memory usually improves in post-menopausal years.
So, let’s get rid of brain fog! The next five tips can help keep your mind sharp and reduce brain fog.
1. Incorporate Vitamin B12 Into Your Diet
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Hormonal imbalances may lead to vitamin B12 deficiency, which can leave one feeling weak, forgetful, and downright foggy.
To correct it, you can start taking a B12 supplement and/or add more foods to your diet that are rich in vitamin B12, including:
Seafood (salmon, shrimp, mackerel, sardines, clams, trout, and herring)
Grass-fed beef
Eggs
Milk and dairy products
Fortified yeast
2. Prioritize Sleep
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It should come as no surprise that you’re a bit foggy when you’re sleep-deprived! Your brain needs 7 to 8 hours of sleep per night to function at its best.
Try resetting your natural body clock by going to sleep and waking up at the same time every day, and try a lavender aromatherapy diffuser by your bed to help induce sleep.
It’s also best to ditch the smartphone at bedtime—that blue light can suppress your brain’s production of melatonin, a hormone that helps with sleep
3. Aim to Exercise Weekly
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There are so many benefits associated with regular exercise, and relieving brain fog is one of them!
Research suggests that heart-pumping aerobic exercise can increase the size of the hippocampus, which is the area of the brain responsible for learning and verbal memory.
Exercise also releases adrenaline into the blood, which, along with energy, is delivered to the brain and enhances memory.
4. Play Digital Puzzle Games
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Yes, really! A recent study from the University of York found that older adults (age 60+) who play digital puzzle games have the same memory abilities as those in their 20s.
So, grab your device and try Sudoku, Wordle, or crossword puzzles and sharpen that memory!
5. Eat Plenty of Brain-Boosting Foods
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Eating a well-balanced diet full of vitamins and minerals is one of the best ways to keep your brain and body healthy. However, specific herbs, spices, and foods have also been shown to improve memory and cognitive function.
These foods can help you feel sharper:
Oregano
Avocados
Walnuts
Salmon and Tuna
Coffee and Tea
Turmeric
Nutritional Yeast
Incorporating these five tips into your daily life can help you beat brain fog to stay sharp and focused!
The best anti-inflammatory foods can provide some major health benefits!
By incorporating more of these nutrient-dense foods into your diet, you can help avoid chronic inflammation, inflammatory diseases, and other health conditions such as high blood pressure. Whole foods with anti-inflammatory effects can make a lasting impact on the quality of your life.
Explore what causes inflammation, the benefits of an anti-inflammatory diet, and the 20 best anti-inflammatory foodsto add to your diet.
What Can Cause Inflammation?
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When our bodies encounter something foreign like viruses, bacteria, toxic chemicals, or an injury, it activates our immune system.
In response to the alarm, your immune system sends off inflammatory cells to fight the good fight. This is an inflammatory response. These cells try to trap any outside offenders and heal any injured tissue. On the external side, this might look like pain, swelling, bruising, or redness.
So, we need the inflammatory response to heal. It’s an important part of our immune system and overall health. However, when inflammation doesn’t go away, we need to start paying attention.
Chronic inflammation is when your body continues to send inflammatory cells when there is no reason to. Chronic inflammation has been linked to Alzheimer’s disease, asthma, cancer, heart disease, Rheumatoid arthritis (RA), and Type 2 diabetes.
Autoimmune disorders, exposure to toxins, and untreated acute inflammation can all lead to chronic inflammation. Some lifestyle factors may also increase inflammation levels, such as drinking excess alcohol, having a high BMI, chronic stress, and smoking.
The Benefits of an Anti-Inflammatory Diet
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An anti-inflammatory diet typically focuses on foods like fruits, vegetables, whole grains, nuts, seeds, fatty fish, and herbs and spices like turmeric and ginger, while limiting or avoiding processed foods, added sugars, and unhealthy fats.
Here are the biggest benefits of adopting an anti-inflammatory diet:
It reduces chronic inflammation. This helps prevent and manage inflammatory conditions like rheumatoid arthritis, inflammatory bowel disease, and psoriasis.
It improves heart health. An anti-inflammatory diet reduces the risk factors for cardiovascular disease, such as high blood pressure, high cholesterol levels, and atherosclerosis.
It promotes better weight management. Some foods in an anti-inflammatory diet, like fruits and vegetables, are low in calories and high in fiber, which can aid in weight management. Maintaining a healthy weight is essential for reducing inflammation.
It improves joint health. People with conditions like osteoarthritis or rheumatoid arthritis may experience reduced pain and improved joint function when following an anti-inflammatory diet.
It boosts your immune system. A diet rich in antioxidants and nutrients can support a robust immune system, helping the body fight off infections and illnesses.
It helps your gut. An anti-inflammatory diet can be beneficial for individuals with conditions like irritable bowel syndrome (IBS) and Crohn’s disease, as it may reduce gastrointestinal inflammation and discomfort.
It balances blood sugar. Consuming complex carbohydrates and foods with a low glycemic index can help stabilize blood sugar levels, reduce the risk of type 2 diabetes, and help those already diagnosed manage their condition.
It improves cognitive function. Some research suggests that an anti-inflammatory diet may support brain health and lower the risk of cognitive decline and neurodegenerative diseases like Alzheimer’s disease.
It can help your skin. Certain skin conditions, such as acne and eczema, may improve when you adopt an anti-inflammatory diet thanks to reduced inflammation.
It aids in cancer prevention. While no diet can guarantee cancer prevention, an anti-inflammatory diet rich in fruits and vegetables, which are high in antioxidants, may reduce the risk of certain types of cancer.
Foods that are naturally anti-inflammatory can do wonders for your body! The following 20 foods are some of the best to add to your anti-inflammatory diet.
1. Berries
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Berries aren’t just beautiful in color; they’re incredibly good for you, too. Of all fruits, they’re packed with the most antioxidants and anti-inflammatory properties.
Strawberries, blackberries, cranberries, and blueberries are excellent choices because they contain amazing vitamins, minerals, fiber, and polyphenols.
2. Citrus Fruits
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Berries aren’t the only fruit with great anti-inflammatory benefits. Citrus fruits like oranges, grapefruits, lemons, and limes have powerful levels of vitamin C, fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals like flavonoids and carotenoids.
3. Turmeric
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Chinese and Ayurvedic medicine regularly incorporate herbs and spices into their practices to treat a variety of ailments, including inflammation.
Turmeric has compounds with anti-inflammatory and antioxidant effects. It’s even been known to control inflammation, pain, and upper respiratory infections.
4. Ginger
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Ginger has many healing properties. When taken as a supplement, it reduces inflammation in the intestines and aids with digestion. Ginger is also known to treat a wide range of diseases with anti-inflammatory responses.
5. Garlic
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Garlic is loved by many for its high nutrition and low caloric levels. But it also offers great anti-inflammatory benefits. Garlic contains diallyl disulfide, an anti-inflammatory compound.
If you have sore or inflamed joints and muscles, you can even rub them with garlic oil. Garlic also helps with fighting off common colds and high blood pressure.
6. Green Tea
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If you love a little green tea as part of your morning routine, you’re in luck! Green tea is packed with antioxidants called catechins, and they reduce inflammation. It has even been known to reduce inflammation-driven conditions like heart disease, Alzheimer’s, and certain cancers.
Keep in mind that green tea has lots of natural caffeine, too. This drink is best suited for the morning, so you don’t disrupt any sleep patterns.
7. Dark Leafy Green Vegetables
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Studies have linked vitamin E to cutting the production of cytokine, which is a pro-inflammatory molecule. Dark green vegetables, including spinach, kale, broccoli, and collard greens, offer high amounts of this vitamin.
To get the most out of your veggies, try to eat them raw as much as possible; salads or smoothies are great options. Unsurprisingly, people living in Blue Zones, with the longest life spans in the world, eat all kinds of leafy greens!
8. Almonds
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Consuming healthy fats, like nuts, is a great way to fight inflammation. Almonds, in particular, are high in fiber, vitamin E, and calcium. Nuts are one of the most overlooked yet convenient superfoods.
Nuts are full of healthy fats and an excellent source of protein. They’re also packed with vitamins and minerals your body needs, like magnesium, folate, vitamin E, and hard-to-get selenium.
9. Walnuts
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Walnuts are high in an omega-3 called alpha-linolenic acid (ALA) that has been shown to reduce inflammation in cell culture.
Studies have confirmed that walnuts have strong antioxidant and anti-inflammatory functions. They also have large quantities of unsaturated fatty acids, peptides, proteins, and phenolic compounds.
10. Fatty Fish
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Omega-3 fatty acids, which are considered pertinent to our health, are known to reduce inflammation in the body. However, our bodies cannot make them ourselves, so we need to incorporate them into our diet regularly.
Oily fish, including salmon, mackerel, tuna, and sardines, are rich in omega-3 fatty acids, which can boost heart health while providing much-needed protein.
11. Olive Oil
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If you’re familiar with the Mediterranean diet, it shouldn’t surprise you that residents of Ikaria, Greece, love olive oil and other healthy fats. Olive oil is one of the only plant-derived cooking oils and is full of cholesterol-lowering monounsaturated fats.
Olive oil also contains polyphenols, which help reduce the oxidative stress within your body. (Over time, oxidative stress from fried foods, smoke, pollution, and other factors can increase your cancer risk.) The next time you’re preparing a meal, try switching from vegetable or another oil to olive oil.
12. Seeds
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Similar to nuts and fatty fish, seeds like chia and flaxseeds are high in omega-3 fatty acids. These are proven inflammation fighters and critical for our overall health. Some of the best ways to incorporate seeds are by adding them to breakfast smoothies, oatmeal, or yogurt.
13. Beans
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Beans are legumes, which are a highly nutrient-dense form of complex carbohydrates. They give you a slow and steady dose of energy instead of the crash-and-burn you get from refined carbohydrates.
Beans are naturally rich in fiber and protein, loaded with antioxidants, and they keep your digestive habits regular, too.
14. Avocados
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Avocados are a rare fruit filled with vitamin E, a micronutrient with anti-inflammatory effects. They also have a high concentration of anti-inflammatory monounsaturated fat. They’ve even been shown to increase good cholesterol and lower bad cholesterol.
15. Tomatoes
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Tomatoes are a beneficial vegetable that contains tons of nutrients and anti-inflammatory compounds.
For example, tomatoes are rich in lycopene, which is an antioxidant compound that is thought to have anticancer properties in addition to playing a role in skin health.
16. Broccoli
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Broccoli is absolutely packed with powerful nutrients. It’s rich in antioxidants, vitamins, and minerals that protect the body from inflammation. They promote heart health, digestion support, and bone health. Broccoli also contains sulforaphane, a sulfur-containing compound that has potent anti-inflammatory properties.
17. Peppers
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Brightly colored foods tend to contain more antioxidants and anti-inflammatory nutrients, and peppers are no different. Bright red peppers contain a chemical compound called capsaicin, which is known to help reduce inflammation.
18. Grapes
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Grapes have several powerful properties. They contain anthocyanins, which reduce inflammation. They also contain resveratrol, an antioxidant compound with many health benefits, including protecting the heart from inflammation.
19. Cherries
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Like some of the other fruits listed above, cherries come packed with a huge punch of benefits. They’re a rich source of polyphenols and vitamin C, which means they have great anti-oxidant and anti-inflammatory properties.
These benefits are consistent across different cherry products, including fresh cherries, dried cherries, and cherry juice
20. Dark Chocolate
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Who would have thought dessert could be so good? Dark chocolate is rich in antioxidants, giving it anti-inflammatory effects.
The flavanols help reduce inflammation, and the antioxidants help fight inflammation and free radicals. Simply put, a little treat could actually help you stay healthy!
The right anti-inflammatory foods can help boost your overall health and get rid of uncomfortable chronic inflammation side effects. Start incorporating these powerful foods into your diet to reap the benefits for a lifetime!
As we age, prioritizing heart health becomes essential! Incorporating nutrient-dense superfoods into your diet after 50 can significantly support heart health and decrease your risk of cardiovascular disease.
These 10 essential superfoods are packed with vitamins, minerals, and antioxidants that help reduce inflammation, lower cholesterol levels, and support heart function.
1. Dark Leafy Greens
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Dark leafy greens such as spinach, kale, and bok choy are packed with vitamins, minerals, antioxidants, and nitrates. Together, these help lower blood pressure and reduce the risk of heart disease. Nitrates, in particular, help relax and widen blood vessels.
Research has shown that people who eat the most nitrate-rich vegetables, such as leafy greens, may lower their risk of cardiovascular disease by 12 to 26 percent.
2. Salmon
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The American Heart Association states that consuming two to three servings of oily fish per week, such as salmon, is associated with a lower risk of cardiovascular disease.
The main reason? Fish is rich in omega-3 fatty acids, which are a type of unsaturated fatty acid that may lower inflammation in the body. Chronic inflammation in the body can cause blood vessel damage, increasing your risk of heart disease and stroke.
Omega-3 fatty acids can help lower blood pressure, triglyceride (a type of “bad” fat) levels, and the risk of irregular heartbeats.
Other heart-healthy fish options include:
Sardines
Mackerel
Cod
Pollock
Cod
Tuna
3. Oranges
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Oranges are a good source of fiber and potassium, both of which are important for keeping your heart healthy! Research has shown that getting plenty of fiber can help lower cholesterol levels and reduce the risk of heart disease
Additionally, higher potassium intakes may help lower your risk of stroke and other cardiovascular diseases. One cup of orange juice can provide around 11 percent of a person’s daily potassium requirement.
4. Whole Grains
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Whole grains are another fiber-rich option for heart health. Research has shown that replacing refined grains with whole grains can lower your risk of cardiovascular heart disease, especially in middle-aged and older adults.
Some heart-healthy whole-grain options to add to your diet include:
Whole-grain bread, bagels, English muffins, and tortillas
A drizzle of olive oil goes a long way when it comes to your heart! The American Heart Association states that consuming more than half a tablespoon of olive oil a day may lower your risk of heart disease risk.
A study found that people who ate more than half a tablespoon per day had lower rates of premature death from cardiovascular disease and Alzheimer’s disease compared to those who never or rarely consumed olive oil.
6. Tofu
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Plant-based proteins, such as tofu, are rich in isoflavones —an estrogen-like substance made by soy plants that research shows could lower the risk of heart disease, especially in postmenopausal women.
The study found that at least one serving of tofu per week was linked to an 18 percent lower risk of heart disease compared to those who rarely ate tofu.
Other plant-based options containing isoflavones include:
Edamame
Chickpeas
Fava beans
Peanuts
7. Avocados
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If you’re an avocado fan, you’re in luck! Research has found that eating two servings of avocados per week is associated with a lower risk of cardiovascular disease.
Avocados also contain dietary fiber, oleic acid, and monounsaturated fat (or “healthy” fat) that collectively help lower “bad” LDL cholesterol and blood pressure.
8. Tomatoes
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Tomatoes contain two essential nutrients for heart health: lycopene and potassium.
Lycopene isn’t just the chemical that gives tomatoes their red color—it’s also a powerful antioxidant that helps keep cells from becoming damaged. Some research shows that lycopene may help lower blood pressure, along with your risk of cardiovascular disease.
Just as beneficial, potassium helps your body manage the effects of sodium and control fluid levels.
9. Black Beans
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Delicious black beans come with a variety of heart-healthy benefits. They contain potassium, calcium, and magnesium, all of which can help naturally lower blood pressure.
Black beans also contain quercetin, a natural anti-inflammatory that may reduce the risk of plaque buildup in the arteries, lower cholesterol levels, and prevent damage to the heart and blood vessels.
10. Walnuts
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A handful of walnuts are rich in omega-3 fatty acids, which help reduce inflammation in the body and lower your risk of cardiovascular disease.
Moreover, a 2021 study published in the journal Circulation found that eating around half a cup of walnuts every day for two years lowered “bad” LDL cholesterol levels in healthy older adults.
Treadmill routines with high-intensity intervals, a steep incline, or maximum speed are an effective way to amp up your calorie burn.
The best part? An effective treadmill workout can help you reach your fat loss goals a little quicker. Plus, you can easily adjust the intensity of your workout to a level that works for you, no matter what your age!
As a Certified Personal Trainer and treadmill user, Chris Freytag has created the best treadmill workouts to try. They will help you burn fat, lose weight, and keep your workout routine interesting!
Here, we’ll look at the benefits of a treadmill exercise, tips for getting started, and 4 of the best treadmill workouts for weight loss.
Benefits of Treadmill Workouts
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While strength training is essential to build strong muscles and keep your metabolism revved, you also need cardiovascular exercise.
The CDC recommends you get at least 150 minutes of heart-pumping cardio each week. You can divide that number up however you like—do five 30-minute cardio sessions per week, three-hour-long sessions per week, or just 10 or 20 minutes here and there throughout the day.
The treadmill offers just one awesome way to get your cardiovascular exercise in for the week, and so many things make it a viable option for pretty much everyone!
Working out on a treadmill…
Allows you to walk or run no matter the weather
Helps you train for your first 5 or 10 k
Allows you to work in intervals by adjusting the speed or incline
Makes cardio workouts accessible to all fitness levels, no matter what intensity level
Offers a low-impact flat ground alternative to running or walking on pavement
Helps you track your progress by seeing extra calories burned, miles logged, and more
You can even get a foldable mini treadmill or walking pad to use during your work day!
Tips for Treadmill Workouts
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Try the following tips to get the most out of your treadmill workout:
Warm up first. Warming up is an important part of any workout. A short warm-up raises your heart rate and helps your muscles prepare for exercise. I recommend at least five minutes of warming up by walking at a comfortable pace on the treadmill.
Stay hydrated. This is important in any fitness routine! Grab your favorite water bottle and get set up before you start the workout. Drinking water regularly during exercise helps you stay hydrated and able to complete more exercise.
Cool down after. Once you complete your workout, you’ll want to bring your heart rate back down. A cool-down will slowly reduce your respiration back to a normal rate. Reduce your speed every one to two minutes until you hit a fairly easy pace, then walk for about three to five minutes while your body eases into a calmer state.
Don’t forget to stretch. Complete your post-workout stretch as quickly as you can after your workout. Ideally, you will stretch 5 to 10 minutes. Try this 10-minute stretch routine after your workout to prevent injury and muscle soreness.
Next, check out four effective treadmill workouts for weight loss! Do one of them a few times and then move to the next, or mix and match throughout the week to keep your body guessing. Either way, you’ll be glad you did!
20-Minute Speed Intervals Workout
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This quick workout involves high-intensity intervals focusing on changing up your speed, which will give you more of a calorie burn than walking on a treadmill at a moderate pace for an hour.
You’ll do 4-speed intervals at 1 minute each, with 2 minutes of lighter work in between.
It involves some short bursts up to a 7.0 mph speed, which is no doubt high-intensity training. But always listen to your body! If that is too much for you, use a speed that feels difficult for your body. There is no one right speed for everyone.
You’ll bookend your workout with a 5-minute warm-up and cool-down.
The “feeling” column is helpful in identifying how hard you should feel you’re working or your “perceived exertion.” This workout is great for anyone looking to up their calorie burn or runners who are looking for a little speed work. Hit your stride and have some fun!
30-Minute Hill Climber Workout
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Get ready to work with inclines in this 30-minute hill-climber workout! This workout provides a 5-minute warm-up and then takes you on a series of speed and incline changes that give you the feeling of hiking on a mountain. Your speed will vary a little in this workout, but the focus is primarily on raising your incline.
The varying heart rate and aerobic/anaerobic combination will torch calories and fat and really increase your fitness level! Not to mention, anytime you raise the incline on your treadmill, you target different muscle groups to mix things up and give your glutes and thighs a run for their money. Consider it the next best thing to hiking an exotic mountain somewhere—no plane ticket required.
30-Minute Interval Workout
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This workout is all about getting a solid 30-minute interval run. It provides you with a fairly steady jog/run combination, so you’ll alternate between jogging at a lighter pace and running a little more intensely.
It’s a great workout for anyone looking to prepare for a 5k or simply need some nice cardio exercise for weight loss!
Your incline will stay the same throughout this workout; it’s just the speed that will vary. Again, if this speed feels too easy or too difficult, adjust it to fit your body. If you prefer to walk, use speeds between 2-4 mph.
The Walker’s Butt-Burner Workout
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For all of you walkers who want to lose weight, this 15-minute workout takes your typical walk in the park and upgrades it into a calorie-burning, butt-building workout! Getting your heart rate up will help burn up extra fat, and the incline challenges are a great way to shape and tone your glutes.
You’ll start with a 5-minute warm-up and then walk at a steady pace, changing the incline and speed throughout. Remember to use your arms and keep your abs tight as the hill increases; you can even engage your glutes to boost the toning effects of this workout.
Give these four treadmill workouts a try to beat boredom, mix up your workout routine, and burn more fat in less time.
Running is a great way to stay active and get in shape, but it’s not for everyone. Whether you find it too monotonous, too hard on your joints, or just plain boring, there are plenty of running alternative workouts you can try to get your heart rate up and stay fit.
By incorporating other forms of exercise into your routine, you can challenge your body in new and exciting ways while still achieving your fitness goals. From cycling to dancing to swimming, there are so many fun and effective workouts to explore!
1. Cycling
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If you’re looking for a low-impact alternative to running that can still provide a full-body workout, cycling might be just what you need. Not only is it a great cardiovascular exercise, but it’s also a fun way to explore the outdoors or get some cardio in at the gym.
There are many different cycling workouts that can help you achieve your fitness goals. Here are a few examples:
Interval training
Hill climbs
Group cycling classes
Remember, it’s important to have the right gear for cycling, including a well-fitted helmet and comfortable clothing. You may also want to invest in a good pair of cycling shoes that clip onto the pedals for a more efficient workout.
2. Dancing
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If running feels monotonous to you, dancing is an excellent alternative to add some excitement to your fitness routine. Dancing provides a fantastic cardiovascular workout that can be more engaging than running on a treadmill. It’s a fun and energizing way to stay active and fit while exploring your creativity and expressing yourself.
There are many dance workouts available, from Zumba to hip-hop, that cater to different skill levels and interests. You can join a dance class or practice at home with online videos. Either way, you’ll definitely get a workout, burn calories, and improve your endurance while having a blast!
Dancing also offers mental health benefits, such as reducing stress and anxiety, improving confidence, and boosting your mood. It’s an excellent way to release negative emotions and channel positive energy, making you feel more relaxed and happy.
3. Swimming
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If you’re looking for a low-impact, full-body workout that can help you build strength, improve endurance, and burn calories, swimming may be the perfect alternative to running. Not to mention, it’s a refreshing and enjoyable way to stay active during the hot summer months.
When it comes to swimming workouts, there are plenty of options to choose from depending on your fitness level and goals. Here are a few examples:
Lap swimming
Interval training
Water aerobics
One of the benefits of swimming is that it is a form of non-weight bearing exercise, which means it is gentle on the joints and can be a good option for those with injuries or arthritis. Additionally, swimming engages a wide range of muscles, including the arms, legs, core, and back, making it an effective total body workout.
4. High-Intensity Interval Training (HIIT)
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HIIT workouts are a type of interval training that involve short bursts of intense exercises followed by brief periods of rest. This type of training has gained popularity in recent years due to its efficiency in burning calories and improving cardiovascular fitness.
During a HIIT workout, you’ll push yourself to your maximum capacity during the high-intensity intervals and then recover during the rest periods. This cycle is repeated several times during a workout, making it a time-efficient way to stay fit.
HIIT workouts offer numerous benefits, including:
Increased calorie burn
Improved cardiovascular health
Increased metabolism
Reduced insulin resistance
Enhanced endurance and stamina
Additionally, HIIT workouts can be personalized to your fitness level, making them suitable for beginners and experienced athletes alike. Some examples are:
Treadmill sprints
Bodyweight circuits
Jump rope intervals
5. Strength Training
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If you’re looking to build strength, increase metabolism, and enhance your overall fitness, strength training is the perfect workout for you. With weightlifting exercises, you can challenge your muscles and achieve your fitness goals without relying solely on running.
To get started, you’ll need access to weights or resistance bands. Here are some popular strength training exercises:
Bench press
Squats
Deadlifts
Bicep curls
Tricep dips
It’s important to start with lighter weights and proper form to avoid injury. Gradually increase the weights as you get comfortable with each exercise.
For best results, incorporate strength training into your exercise regimen 2-3 times a week. This will give your muscles enough time to recover and grow stronger.
6. Yoga
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If you’re looking for a low-impact workout that can help you improve your flexibility and overall well-being, yoga might be the perfect fit for you. Yoga has been practiced for centuries and offers a holistic approach to fitness that can help you find balance both physically and mentally.
There are many different types of yoga, each with its unique set of postures and breathing exercises. Some of the most popular styles of yoga include:
Hatha yoga – focuses on breathing and basic poses for beginners
Vinyasa yoga – a faster-paced style that links movements with breath
Bikram yoga – practiced in a heated room to help improve flexibility and detoxify the body
Yin yoga – a slower-paced style that focuses on holding poses for extended periods to improve flexibility and relaxation
No matter what style of yoga you choose, you can expect to improve your flexibility, build strength, and find a greater sense of calm and relaxation. Yoga is also a great way to improve your posture and reduce the risk of injury in other physical activities.
Yoga is a transformative practice that can help you find balance and flexibility both on and off the mat. Whether you’re looking for a way to improve your physical health, reduce stress, or connect with your spiritual side, yoga is a versatile workout.
7. Pilates
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Pilates is a low-impact workout that is designed to strengthen your core muscles, improve your flexibility, and enhance overall body strength.
Pilates workouts are centered around the use of controlled movements, focusing on your core muscles, including your abdomen, back, and hips.
By engaging your core muscles, Pilates exercises can help improve your posture and balance, leading to a more toned physique.
Incorporating Pilates into your fitness routine can help you achieve a balanced and toned physique while also improving your overall health and wellness.
Workout Tips to Maximize Results
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Running may be a popular workout, but it’s not for everyone. Luckily, there are plenty of alternative workouts that can be just as effective and enjoyable. From cycling to yoga, each workout offers unique benefits for the mind and body.
Here are the tips to make sure you’re getting the most out of your workouts:
Try something new. Trying a new workout can be a fun and exciting way to challenge your body and mind.
Find what works for you. It’s essential to find a workout that you enjoy and that fits your fitness goals and lifestyle.
Stay consistent. Regular workouts not only improve physical health but also boost mental well-being.
Is it possible to lose 10 pounds in a month? It’s certainly possible with dedication, proper nutrition, and plenty of exercise!
Certified Personal Trainer and Health Coach Chris Freytag offers eight practical tips for safely losing 10 pounds in 30 days.
1. Track Your Calories
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The truth is, if you eat poorly, you’ll feel poorly! But the number of calories you’re consuming still matters, especially when you have the aggressive goal of losing 10 pounds in one month.
The overall equation for weight loss comes down to this: you have to burn more calories than you take in. Calorie consumption is something you really have to watch.
While everyone’s caloric needs are different, for the average woman looking to lose weight, eating around 1,600 calories per day will help you drop pounds.
2. Reduce Your Sugar Intake
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Consuming a bunch of refined sugar activates fat storage in the body, which is hard on your metabolism.
Some of the biggest culprits are sugary beverages, including sodas, specialty coffees, fruit juices, and energy drinks. In fact, sugar-sweetened beverages (SSBs) are the largest contributor of sugar intake in the United States!
Sugary drinks and foods can also lead to a temporary spike in blood sugar followed by a crash, which makes you feel hungry or thirsty soon after. (Thus, making you eat and drink more.)
Try cutting down on sugar by staying away from things like pastries, cookies, donuts, candy, cupcakes, granola bars, and sweetened yogurt. (Moderation is key!)
3. Stick to Clean Eating
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In general, fill up your plate with veggies, fruits, lean protein, and healthy fats with real ingredients.
Other tips include:
Cut out processed foods, packaged foods, and artificial ingredients.
Get rid of your soda and sugary drink habit to make weight loss easier.
Eliminate added sugars, such as white sugar, brown sugar, fructose, and molasses.
You should also eat more healthy, filling foods to avoid grabbing high-carb and high-calorie snacks.
Try foods like:
Boiled or baked sweet potatoes
Beans, peas, chickpeas, and lentils
Whole fruits and vegetables
Eggs
Nuts
Lean meats, poultry, and fish
4. Add More Fiber to Your Diet
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When you’re eating for weight loss, a lot of people are left feeling hungry due to a lower number of calories consumed.
Adding fiber to your meals allows you to feel fuller for longer! Fiber also helps to remove waste from the body, keeping you regular and less bloated.
Some of the best high-fiber foods include oats, whole wheat bread, bananas, and carrots.
5. Drink More Water
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Removing sodas and other sugary beverages plays a big role in weight loss—and you can replace them with water!
Drinking plenty of water is essential for weight loss because it:
Saves you calories when you drink it instead of soda, juice, and sweetened tea or coffee
The recommended water intake is around 9 cups daily (8 oz each) for women and 13 cups for men.
6. Eat a Protein-Packed Breakfast
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A high-protein breakfast can help you stay on track with your weight loss goals. Eating more protein can reduce the number of daily calories you need to consume, and high-quality protein can also cut down on your calorie intake.
High-protein foods include eggs, cheese, yogurt, eggs, peanut butter, and certain breakfast cereals.
7. Try High-Intensity Interval Training (HIIT)
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Dietary choices are helpful with weight loss, but you won’t see any results without exercise!
This type of training utilizes interval workouts, which burn more calories in less time by using short bursts of all-out effort followed by brief rest periods. HIIT workouts get your heart pumping hard and typically use a series of strength moves to do so.
This allows you to tackle your cardio and strength simultaneously, which is especially helpful if you’re short on time.
8. Focus on Sleep and Stress Management
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Sleep and stress are two factors that are often overlooked when looking to lose weight, but they matter!
Stress causes your body to release cortisol (i.e., the stress hormone), and too much of it can cause belly fat. Work on minimizing stress as much as possible by practicing deep breathing and meditation, journaling, taking long walks in nature, or doing yoga.
As for sleep? Plenty of research associates poor sleep habits with less weight loss. For example, a study in the Annals of Internal Medicine found that when dieters cut back on sleep over a 14-day period, they lost 55% less weight from fat. Getting too little sleep can also throw two of your body’s hunger hormones out of whack—leptin and ghrelin—which can cause you to hold onto more fat and crave sugary, salty foods more frequently.
Aim for 7-9 hours of sleep per night. If you are having trouble falling asleep, you can try meditation, taking magnesium or melatonin, and reducing or eliminating screen time before bed.
While losing ten pounds in a month is not easy, it is doable! Just remember that proper nutrition, exercise, and serious commitment are required for this kind of weight loss.
Summer is here! Restaurants are opening their patios and rooftops, grills are being fired up for cookouts, and the beaches are packed with sunbathers. It’s easy to coast through the summer months in vacation mode, but oftentimes, it can lead to a few unwanted pounds by the time fall hits. So, how can you avoid it?
Let’s look at the top causes of summer weight gain and seven strategies for keeping it off.
Causes of Summer Weight Gain
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What causes us to gain that extra weight during the summer season, exactly? Here are the biggest reasons:
Overindulgence: Summertime social gatherings, cookouts, and carnivals offer an abundance of delicious, high-calorie foods and drinks, which can lead to overindulgence.
Lack of Physical Activity: It’s easy to kick back and relax all summer, which leads to less physical activity. The hot, humid weather can also make it difficult to exercise outdoors.
Irregular Eating Patterns: Irregular meal timings and excessive snacking can disrupt the body’s natural hunger and fullness cues.
So, what can be done about it? The following are 7 tips for preventing summer weight gain.
1. Practice Mindful Eating
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It’s simple but game-changing: Be mindful of what you eat! Savor each bite, eat slowly, and pay attention to hunger and fullness cues. This can help in avoiding overindulgence.
Here are a few more tips for mindful eating:
Be mindful, but don’t deprive yourself. If you want a slice of pie, have one! A little indulgence here and there is actually a good thing. It helps to keep you from feeling deprived and ultimately binging later on.
Remember, it’s all about balance. If you know you’re going to indulge in a delicious dinner with friends, try to balance it out with mindful eating earlier in the day. Eat a light breakfast and lunch, and make sure to get in some veggies and lean protein. That way, you’ll have some room in your diet for a main meal and dessert without blowing your entire daily calorie intake.
Watch your liquid diet, too. While margaritas, daiquiris, and other fun summer beverages can be tempting, they are often loaded with sugar and calories. Moderation is key!
2. Try Your Best to Stay Active
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It can be tough to stay on track with fitness and exercise during the summertime, but it’s so important to stay physically active whenever possible to keep from adding on extra pounds.
Short, effective workout routines can be done at home or in a limited space, and even a 10 or 20-minute workout is better than nothing. (And yes, a shorter workout can still make a difference!)
Add some relaxing yoga poses to your daily routine.
3. Plan Ahead
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It’s easy to let your workout routine fall by the wayside when you’d rather be sitting seaside! If you want to stay on track, it’s helpful to set an exercise schedule and stick to it.
Block out time in your calendar for your physical activity, even if it’s just one or two days a week. Keep it simple if that helps you stick with it! For example, take a walk around the block (or on the beach!), go out dancing, or take a bike ride. It gives you something fun to look forward to, and you’ll burn calories while you’re at it.
As for meals? Try preparing healthy dishes for social gatherings, or eat a balanced meal before heading to avoid excessive snacking.
4. Stay Hydrated & Rested
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Between all the social gatherings, concerts, cookouts, and other activities during the summertime, it’s easy to slack on sleep and hydration.
Unfortunately, a lack of sleep can disrupt hormones that regulate hunger and appetite. When you’re overly tired, you’re more likely to reach for sugary snacks and extra calories to keep you going.
Research has found that a lack of sleep is associated with increased calorie intake, weight gain, and more belly fat. It’s best to aim for 7 to 9 hours of sleep per night to keep you well-rested.
It’s also important to prioritize hydration, especially during the sweaty summer months! Drinking plenty of water will help you stay fuller longer and, ultimately, less likely to overeat. It will also help keep your metabolism going strong. If you’re enjoying a few alcoholic beverages, drinking water can also help moderate how much you consume and prevent that dreaded hangover.
5. Incorporate Healthy Substitutions
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Make your favorite meals more nutritious by substituting healthy alternatives.
Here are a few examples:
Use whole-grain flour instead of white flour
Try spaghetti squash or zucchini noodles instead of pasta (or use whole wheat pasta)
Opt for grilled foods instead of fried when possible
Enjoy a burger without the bun
Substitute regular fries with sweet potato fries
For a sweet tooth, grab some fruit instead of cookies, cakes, or candy
It’s also helpful to reduce sugar when baking and incorporate more vegetables into dishes whenever possible!
6. Manage Stress
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Research has found an association between higher levels of cortisone (also known as the stress hormone) and more belly fat in both men and women. Chronic stress can lead to consistently high levels of cortisone in your body, which can lead to slow metabolism, increased appetite, excess fat storage, and increased insulin resistance.
When we’re stressed, we may turn to food for comfort, which can lead to weight gain. To avoid stress eating, it’s important to find other ways to cope with negative emotions, such as taking a walk, exploring meditation and deep breathing, exercising, or talking to a friend or mental health professional.
7. Find a Support System
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Having a support system can make a huge difference! To help keep yourself active, share your fitness goals with friends or family members, or even find a workout buddy to stay motivated together.
You can also find a friend to help keep you accountable during summer gatherings. Make a pact to take it easy on high-calorie foods and alcohol, and help each other stick to it!
By following these strategies and maintaining a balanced approach to food and exercise, you can enjoy the summer season without compromising your fitness goals. Remember, consistency and moderation are key to preventing weight gain!
Did you know that there are specific foods that contain the vitamins needed to improve your skin and hair?
What you eat is one of the biggest factors in your overall wellness, and it actually makes a huge difference in how you look! Nutrients that keep your skin supple and your hair full and shiny are found in some common, easy-to-find foods.
Let’s explore the best foods that can naturally help improve hair, skin, and nails as you age.
1. Pomegranates
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This beautiful fruit is considered a hair and scalp superfood for its antioxidant properties and UVA-blocking agents that prevent premature aging of your skin and hair.
Pomegranates help strengthen your hair follicles—in fact, pomegranate extract is sometimes used as a natural remedy for hair loss. Pomegranates also contain ellagic acid, which serves as a natural moisture sealant and makes your skin feel softer throughout the day.
Add some fresh pomegranates to your cart or drink pomegranate juice, which has the same benefits.
2. Carrots
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Rich in beta-carotene, carrots promote healthy hair and nail growth. How? All of that beta-carotene turns into the antioxidant vitamin A in the body, which is what your hair, skin, and nails need to stay healthy and vibrant.
Veggies like spinach and broccoli are also great sources of Vitamin A, too.
3. Avocados
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Good news for all you avocado-toast loyalists: aside from containing healthy fats, avocados contain vitamin C, vitamin E, and antioxidants—the go-to triple threat for better skin.
They’re also packed with potassium, which can counteract the bloating effects of salt (which causes puffy eyes or skin) by pushing excess sodium out of the body.
Bell peppers of all colors are chock-full of nutrients, but red peppers, in particular, contain mega doses of vitamin C and carotenoids, which help increase skin circulation and fight the signs of premature aging.
Throw some red peppers in your morning omelet, slice them up and dip them in hummus, or add them to your next stir-fry.
Almonds are rich in biotin—your hair’s best friend—and ample amounts of vitamin E, which serves as a natural skin moisturizer and nail strengthener. Almonds are also a great source of calcium, which gives your nails extra nutritional support.
6. Salmon
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Salmon and tuna are rich in protein, omega-3 fatty acids, and vitamin D, all essential nutrients for healthy hair. The special protein in your hair, keratin, is responsible for giving hair its strength and flexibility, so consuming a diet rich in protein will work wonders. Omega-3 fatty acids aid in promoting hair growth and add sheen and luster, too.
Popeye was onto something with all of that spinach—it’s one of the healthiest things you can eat but also particularly helpful for your skin and nails.
It contains vitamin C and beta-carotene, which help protect your skin from the aging effects of UV rays.
Add a handful of spinach to your morning smoothie, use it as a base for your salads, or sauté spinach with garlic and a bit of salt for a tasty veggie side to your dinner.
8. Eggs
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Eggs are a terrific source of 4 important nutrients for hair growth: protein, biotin, zinc, and selenium.
Berries are packed with nutrients, including vitamin C and antioxidants. The body uses vitamin C to produce collagen, a protein that helps strengthen skin, nails, and hair.
Daily yoga relieves tight and sore muscles, improves endurance, builds muscle strength, and promotes healthy aging. As older adults begin to lose flexibility, yoga is a great way to get it back!
The following 10 yoga poses are perfect for loosening tight muscles and boosting mobility.
1. Standing Side Bend
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Lengthen a compressed spine and a tight back by moving sideways!
Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.
Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending your body gently to the right.
Inhale to return arms overhead to center and exhale.
Hold for 30 secondson each side.
2. Downward Dog Pose
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Stretch the entire backside of your body: your back, hamstrings, calves, and Achilles.
Begin kneeling on your mat with hands directly under your shoulders, fingers spread wide.
Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat.
Press through your hands, gently moving your chest toward your thighs and your heels toward the floor.
Hold and breathe for 30 seconds.
3. Cobra Pose
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Open your chest and the front of your shoulders for better posture.
Begin lying face down on your mat with your head slightly lifted and your hand sitting directly under your shoulders.
Point your toes so the tops of your feet are on the mat.
As you exhale, press through your hands and the tops of your feet, raising your body and legs up off the ground until your arms are straight.
Hold and breathe for 30 seconds.
4. Crescent Lunge
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Open tight hip flexors and lengthen your spinal column.
From a standing position, step the ball of your left foot to the back of the mat. Keep your feet slightly wider than one another like you’re standing on railroad tracks.
Reach both arms straight overhead and bend the right knee to 90 degrees.
Relax your shoulders as you continue reaching up and lengthening the back leg.
Hold for 30 secondson each leg.
5. Cat Pose
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Relieve a tight back and maintain spinal flexibility.
Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds.
Draw your navel up to your spine and breathe gently as you hold the stretch.
Hold and breathe for 30 seconds.
6. Cow Pose
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Relieve a tight back and maintain spinal flexibility.
Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
Start with your spine in a “neutral” or long position, then gently lift your heart and tailbone so your back gently curves downward. Be sure to focus on the lifting; do not press your back downward. Let the curve happen naturally.
Look slightly upward with a relaxed neck and breathe gently.
Hold and breathe for 30 seconds.
7. Pigeon Pose
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One of the best hip stretches! Open your hips and lower back with a traditional pigeon, or do it lying on your back.
Tighten your abdominals and pull your right knee toward your right hand, placing your right foot as close to your left hand as you can.
Keep your back leg long and your hips even as you relax your weight through the middle of your hips.
Hold for 30 secondson each leg.
8. Happy Baby
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A pose of relaxation! You will also open your groin, inner thighs, and lower back.
Begin lying on your back and grab your big toes with your index and middle fingers.
Gently draw toes down so knees pull toward shoulders. Keep elbows gently pressing knees open.
Relax and breathe.
Hold and breathe for 30 seconds.
9. Yogi Squat
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Keeping your hip flexors open and hip joint mobile, this pose will keep you walking and moving comfortably.
Begin on your feet, crouched down with your tailbone between your ankles and hands in prayer at your chest.
Continue to press hands firmly together while at the same time pressing elbows against inner thighs.
Hold and breathe for 30 seconds.
10. Windshield Wiper
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Stretch your external hips and lower back, and relieve sciatica pain with this pose.
Begin on your back with knees bent, feet flat on the floor, and arms stretched out to the sides.
Gently lower your knees to the left side of your body and place them on the floor. Gaze right and breathe.
Engage your abdominals and slowly pull your knees back to the start position.
Gently lower your knees to the right side of your body and place them on the floor. Gaze left and breathe.
If you’re a big fan of oatmeal for breakfast, then you’re in luck! Oatmeal isn’t just delicious—it’s healthy, too.
This popular whole grain has plenty of health benefits. We’ve rounded up the top reasons you’ll want to add this healthy breakfast into your daily routine.
The following are seven fantastic benefits of eating oatmeal.
1) It Helps Lower Cholesterol
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Oatmeal contains beta-glucan, which decreases low-density lipoprotein cholesterol (LDL), or “bad” cholesterol.
A review of research shows that consuming 3 grams or more of beta-glucan per day through oatmeal can help reduce cholesterol levels.
2) It Reduces the Risk of Heart Attack
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Not only does oatmeal help improve cholesterol levels, but studies show the fiber in oatmeal can lower your risk of strokes and heart attacks, too!
Oat bran contains even more fiber than oatmeal, making it another great choice to keep your heart healthy.
3) It’s Packed with Antioxidants
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Oatmeal is full of antioxidants that help prevent cell damage.
Specifically, oats are the only food to contain a unique group of antioxidants called avenanthramides, which may protect against heart disease and help lower blood pressure. They can also improve blood flow and reduce inflammation.
4) It Boosts Your Energy
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Oatmeal is a low-glycemic food that gives you more energy and helps you feel fuller longer.
Research has found that people who consume a low-glycemic meal like oatmeal before a run have much better endurance than those who eat a high-glycemic meal.
5) It Helps Maintain a Healthy Blood Pressure
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Oatmeal is a great breakfast choice to help lower your blood pressure naturally.
One study found that people with high blood pressure who ate oatmeal were twice as likely to either stop their blood pressure medication or cut it in half! The biggest benefit came from cooked (non-instant) organic oatmeal.
6) It Promotes Weight Loss
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Oatmeal can help suppress excess cravings!
A study published in Nutrition Journal found that eating a bowl of instant or old-fashioned oatmeal for breakfast improved appetite control over four hours compared to an oat-based cereal.
Oatmeal can help with weight loss by reducing your likelihood of grabbing a snack or overeating at your next meal.
7) It’s Good For Your Gut Health
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Oatmeal contains soluble and insoluble fiber that helps improve gut health and add bulk to your stool, which helps relieve constipation and keeps you regular.
Oatmeal’s fiber content can also act as a prebiotic, which promotes healthy bacteria in your gut and reduces the risk of digestive issues and inflammation.
While individual concerns can vary widely, there are some common health concerns among women over 50. As a 58-year-old fitness trainer, Chris Freytag works with women on these concerns every day, and she’s narrowed down the most frequent.
Here are her top five concerns for women over 50, along with advice on how to help.
Concern #1: Bone Health and Osteoporosis
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As women age, they are at an increased risk of osteoporosis and fractures due to bone density loss.
Solution: Weight-bearing exercises, resistance training, and activities like walking and dancing can help maintain bone density. Adequate calcium and vitamin D intake are also crucial!
You can ask your healthcare provider whether calcium and/or vitamin D supplements may benefit your specific needs.
Concern #2: Weight Management and Metabolism
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Many women over 50 find it harder to maintain a healthy weight and struggle with a slowing metabolism.
Solution: Regular exercise, including both aerobic activities (like walking or swimming) and strength training, can boost metabolism and maintain muscle mass.
Moreover, eating habits play an important role in maintaining a healthy metabolism. Eating small meals more frequently throughout the day can help speed up your metabolism after 50 and keep it running at its optimal level.
It’s important to eat balanced meals that include lean proteins, complex carbohydrates, and healthy fats. Avoid processed foods high in sugar and saturated fat, as these can slow down your metabolism over time.
Concern #3: Heart Health and Cardiovascular Disease
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Heart disease risk increases with age, making cardiovascular health a significant concern.
Solution: Engage in aerobic exercises regularly to keep the heart healthy. This could include activities like jogging, cycling, or even brisk walking.
Additionally, managing stress through practices like yoga or meditation can also support heart health.
Concern #4: Joint Pain and Arthritis
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Joint pain and arthritis become more common, limiting mobility and affecting the overall quality of life.
Solution: Low-impact exercises such as swimming and water aerobics can help reduce joint stress.
Strength training to support the muscles around the joints can also alleviate pain. Maintaining a healthy weight is crucial, as it reduces the load on joints.
Decreasing inflammation is also important! Researchers have identified that many foods found in the Mediterranean diet can help combat inflammation, which is a major cause of arthritis-related joint pain.
Staples of the Mediterranean diet include fish like salmon, tuna, and sardines; antioxidant-rich fruits and veggies like berries, spinach, and kale; and monounsaturated fat sources like almonds, avocados, and olive oil.
Concern #5: Mental Health and Cognitive Function
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Mental health issues and cognitive decline, including memory loss and dementia, are concerns for many aging women.
Solution: Regular physical activity is linked to improved mood and cognitive function. Engage in activities that challenge the brain, such as puzzles or learning new skills. Prioritize social connections and consider practices like mindfulness meditation, which can support overall mental well-being.
Remember, it’s always best for individuals to consult with healthcare providers, including fitness experts or trainers, to create personalized plans that address these concerns based on their specific health needs and goals.
As the most common symptom of perimenopause and menopause, hot flashes have become the nemesis of women everywhere. While medical options can help, there are also natural remedies to try!
The most common symptoms of a hot flash include:
A sudden feeling of warmth spreading through your upper body and face
A flushed appearance with red, blotchy skin
Rapid heartbeat
Sweating (especially on your upper body)
A chilled feeling as the hot flash lets up
Hot flashes are bothersome and can be very disruptive to a woman’s life. But before rushing off to look for a prescription (that may or may not be good for you in the long run), let’s take a look at the best natural remedies for hot flashes.
1. Exercise
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Tip number one: exercise! (Is there anything exercise doesn’t help? The answer is no!)
Women who exercise regularly report much lower frequencies and intensity of hot flashes. In a study published in The Journal of Physiology, women who undertook a gym-based exercise program for 16 weeks experienced less severe symptoms from their hot flashes.
In a separate study published in Maturitas, women who did strength training three times a week experienced almost a 50 percent reduction in hot flashes after 15 weeks!
Need help getting started? Try one of the following workouts:
There are foods that ease hot flash symptoms and those that aggravate them. The good news is the right foods will better your health in so many other ways, too!
Here are the best foods to help prevent hot flashes:
Fruits and Vegetables
All fruits and vegetables are good, but especially those with Vitamin C and E, which are antioxidants and help reduce inflammation in your body. In addition, they support the adrenal gland functions that promote hormone production, like estrogen, which ultimately helps subdue hot flashes.
Whole Grains
Whole grains like brown rice and oatmeal are rich in fiber, which absorbs water, keeping your stools soft and your system moving! When the system is clear, the hot flashes are fewer.
Healthy Fats
Research suggests foods high in omega-3 fatty acids may help relieve night sweats.
An additional study published in the Archives of Pharmacy Practice found that omega-3 supplements combined with vitamin E reduced hot flashes.
Foods that are high in omega-3 fatty acids include:
Sardines
Salmon
Anchovies
Flaxseeds
Avocados
Chia and hemp seeds
Soy Products
Some research suggests that soy contains compounds called genistein and daidzein that can help control hot flashes.
Some soy products to try include:
Tofu
Soybeans
Edamame
Soy milk
Tempeh
Phytoestrogen-Rich Foods
Phytoestrogens (also known as dietary estrogens) are naturally occurring compounds found in plants. When you eat foods rich in phytoestrogen, it may have a similar effect to estrogen produced by the body. This can help keep your hormones in balance during menopause and reduce hot flashes.
Some common foods that contain phytoestrogens include:
Berries
Oats
Carrots
Apples
Walnuts
Almonds
Sesame seeds
Flaxseeds
Sunflower seeds
Lentils
Wheat
Dried beans
3. Cut Out Foods that Make Symptoms Worse
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Yep, unfortunately, some foods can exacerbate hot flash symptoms.
Here are the main culprits to try and cut back on:
Spicy Food
When you eat spicy food, your core body temperature actually rises, and some people even sweat a bit. If you are already dealing with hot flashes, you don’t need one more reason to sweat! Eat spicy food rarely and in small doses, drinking lots of water along with it.
Caffeine
Caffeine can make you moody and tired, and can increase your hot flashes. Be careful if you are consuming copious amounts of coffee or other caffeinated beverages!
Start by tapering it down to just a small amount in the morning, and, if necessary, take a week or two to cut it out completely and see what happens.
Processed Sugar
This bad boy makes your own blood sugar rise and fall quickly, which plays with the heat regulation in your body. One sure-fire way to have night sweats is to eat a sweet, sugary dessert right before bed. It’s important to cut back on sugar as much as possible!
Alcohol
Since alcohol metabolizes in a similar manner to processed sugar, you are going to have more trouble with hot flashes, night sweats, and sleep overall. Try to drink in moderation, or save it for special occasions if you’re constantly plagued with hot flashes.
4. Try Herbal Supplements and Oils
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Herbal supplements and essential oils are great options if you’re looking to stay away from prescription meds. That said, it is still best to consult with your doctor prior to starting a supplement or oil routine.
Here are the best herbal supplements and oils for hot flashes, according to experts and research:
Dong Quai
Dong Quai is a root grown in the cold, damp mountains of Korea, Japan, and China. Also called the “female ginseng”, Dong Quai has been used for over a thousand years as a spice, tonic, and medicine.
Though studies showing implications for human health are few, Dong Quai is said to be helpful for everything from bone health to decreasing depression, lowering blood sugar, and, yes, decreasing the symptoms of menopause, including hot flashes!
Black Cohosh
Native Americans get the credit for discovering this amazing plant that helps relieve menstrual cramps and menopausal symptoms such as hot flashes, irritability, mood swings, and sleep disturbances.
Some research shows it might also help improve sleep quality, reduce hormonal imbalances tied to diabetes or fibroids, and even help women with fertility prior to menopause.
Clary Sage
Some studies have shown that sage reduces both frequency and intensity of night sweats and hot flashes. It is believed that clary sage has estrogen-like compounds that help balance the hormones in your body. A few drops of clary sage on the back of your neck or all over your feet, and you might just cool down those hot flashes!
Peppermint Oil
Peppermint can also be used to reduce the discomfort of hot flashes. Apply the same way as clary sage or add a few drops to water in a misting bottle and use it to mist your face. Bonus: the smell will be amazing!
5. Reduce Stress
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It can be tough to reduce stress altogether, but practicing relaxation techniques may help reduce the frequency and severity of hot flashes. Moreover, anxiety and stress levels have also been associated with more hot flashes.
Some effective ways to reduce stress and promote relaxation include:
If your hot flashes tend to strike at random, here are some everyday lifestyle tips that can help:
Dress in layers and remove them as needed when a hot flash hits.
Carry a portable fan to use during a hot flash.
Keep your bedroom cool at night, and dress in loose-fitting clothes.
Increase your water intake to make up for the loss you experience during hot flashes and night sweats.
7. Stop Smoking
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Easier said than done, but it could make all the difference! (And the benefits extend far beyond less frequent hot flashes.)
Research suggests that people who quit smoking were less likely to have hot flashes over seven years. If they did occur, they were less severe and frequent than those who smoked.
This was especially true for those who had quit smoking at least five years before menopause began.
Around the world, more than a billion people suffer from high blood pressure (known as hypertension). Unfortunately, high blood pressure increases the risk of cardiovascular diseases such as heart attack and stroke.
One of the biggest lifestyle changes to lowering blood pressure is following the right diet. The National Heart, Lung, and Blood Institute (NHLBI) recommends the DASH diet for hypertension.
Here, we’ll take a closer look at the DASH diet, 10 foods that help lower blood pressure naturally, and which foods can worsen hypertension.
The DASH Diet for High Blood Pressure: What Is It?
Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
Limiting foods that are high in saturated fat (fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils)
Limiting sugar-sweetened beverages and sweets
This diet has been shown to reduce the risk of heart disease by lowering high blood pressure and improving cholesterol levels.
The following are 10 foods included in the DASH diet that help naturally lower your blood pressure.
1. Berries
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Strawberries and blueberries are rich in antioxidant compounds called anthocyanins. (And out of all the berries, blueberries contain the largest amount of anthocyanins!) Research shows that anthocyanins may help with blood flow and blood pressure regulation.
Eating about one cup of berries per day has the potential to improve blood vessel function and decrease systolic blood pressure. Sprinkle them onto yogurt, oatmeal, and cereal, or enjoy them by the handful!
2. Unsweetened Yogurt
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A study out of the University of South Australia found that a daily dose of yogurt may be associated with lower blood pressure—even in small amounts!
According to Dr. Alexandra Wade, one of the study’s researchers, “This study showed for people with elevated blood pressure, even small amounts of yogurt were associated with lower blood pressure. And for those who consumed yogurt regularly, the results were even stronger, with blood pressure readings nearly seven points lower than those who did not consume yogurt.”
Here’s why: Dairy products such as yogurt contain calcium, potassium, and magnesium, which are all essential in regulating blood pressure. Yogurt, in particular, also contains bacteria that help release proteins that lower blood pressure.
Moreover, research suggests that you can lower your blood pressure and reduce your risk of cardiovascular disease by eating at least one cup of leafy green vegetables per day, including kale, collard greens, cabbage, mustard greens, spinach, and Swiss chard.
Add them as a side dish or mix them into your main meal!
4. Fatty Fish
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The American Heart Association recommends eating at least two 3-ounce servings of fatty fish per week. The reason? They’re packed with omega-3 fatty acids (including EPA and DHA), which may help reduce blood pressure.
Omega-3 fatty acids also support brain function and memory, reduce inflammation, and improve cardiovascular health.
Fatty fish that contain the most omega-3 fatty acids include:
Salmon
Mackerel
Black cod
Bluefin tuna
Herring
Striped bass
Anchovies
5. Bananas
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Bananas contain heart-healthy potassium, an electrolyte that counterbalances sodium. Since high sodium intake can lead to higher blood pressure, potassium is a great way to counteract this.
The best part? Just one medium-sized banana contains around 422 milligrams of potassium! That said, too many bananas can increase your calorie intake (potentially offsetting their nutritional benefits), so aim for 1-2 per day.
Other potassium-rich foods include beans, tomatoes, mushrooms, avocados, chicken, salmon, spinach, and broccoli.
6. Whole Grains
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Get this: A study published in the American Journal of Clinical Nutrition suggests that eating whole grains, such as whole-grain wheat and oats, is as effective as taking medication for high blood pressure.
The study included over 200 volunteers, and researchers found that eating three portions of whole-grain foods per day reduces your risk of high blood pressure.
The main benefits of whole-grain foods include:
Managing weight, since they can make you feel full longer
Increasing your potassium level, which is linked to lower blood pressure
Decreasing your risk of insulin resistance
Reducing damage to blood vessels
All of these benefits are essential to maintaining a healthy blood pressure.
7. Extra Virgin Olive Oil
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According to the American Heart Association, extra virgin olive oil (EVOO) has a high percentage of monounsaturated fat, which lowers “bad” LDL cholesterol and increases “good” HDL cholesterol and has been shown to lower blood pressure.
Along with lower blood pressure, research has also found that eating more than half a tablespoon per day lowers premature death rates from cardiovascular disease and Alzheimer’s disease.
Just be sure to look for extra virgin olive oil that has been “first-pressed” or “cold-pressed,” meaning it’s a natural product that has undergone a single, simple milling process that hasn’t altered its quality.
8. Beets
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Beets are another food that is high in nitric oxide, which helps lower blood pressure.
Research has also shown that drinking beetroot juice can help lower your systolic blood pressure (the top number in your blood pressure reading) by 4 to 5 mmHg. This, in turn, can reduce the risk of cardiovascular events.
9. Sweet Potatoes
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Sweet potatoes contain potassium and magnesium, which are an essential part of any healthy diet aimed at lowering blood pressure.
If you’re looking for even more reasons to eat sweet potatoes, they can also help reduce inflammation, regulate blood sugar levels, and aid in weight loss.
10. Kiwifruit
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The American Heart Association shared a study that shows that eating three kiwifruit daily can significantly lower blood pressure. Kiwi contains lutein, an oxycarotenoid that has antioxidant properties — and increasing antioxidants may help lower blood pressure.
Kiwi is great by itself or chopped up and added to yogurt or fruit salad.
Foods That Can Worsen High Blood Pressure
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In general, salty foods are the worst option if you have hypertension. The reason? When you eat salt, your body retains more fluids, which raises your blood volume and pressure. It’s also best to cut back on sugar as much as possible.
So, if you struggle with high blood pressure, here are the top foods to cut back on:
Processed meats, such as hot dogs, deli meat, bacon, and sausage
Restaurant food (most of it is packed with sodium)
Salty snacks, such as chips or pretzel sticks
Pizza (especially delivery or frozen pizza)
Pickles and pickled foods
Canned soups and tomato products
Condiments like ketchup, soy sauce, and BBQ sauce
White bread and rolls
Avoiding a lot of sodium, sugar, and saturated fat is your best bet for controlling your blood pressure.
If you struggle with plantar fasciitis, you’re all too familiar with heel and foot arch pain.
The most common signs of plantar fasciitis include:
Pain or swelling around your heel
Pain in the arch of your foot
Overall stiffness
The sooner you start treating plantar fasciitis, the better! Regular and consistent stretching will be key for any plantar fasciitis treatment plan, and some simple stretches and strengthening exercises can help reduce pain.
These are the best stretches and massages for relieving plantar fasciitis pain that you can do first thing in the morning (or anytime, really). Make sure you do these for both of your feet, even if you only have pain on one side!
1. Hand Stretch/Massage
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Before you get out of bed in the morning, try this simple massage:
Use your hands to gently pull the top of your foot down, stretching it very lightly.
Take your thumbs and, starting in the middle of your foot, pull each thumb toward the outer edges of the foot, almost like you are trying to get rid of a wrinkle.
Do this in 3 or 4 different places at the bottom of your foot.
2. The Alphabet Game
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Next, try the alphabet game:
Sit up in bed and hang your legs over the side to play the alphabet game with your foot.
Point your big toe and draw the alphabet from A to Z with each foot to strengthen and stretch the foot and calf.
3. Roll It Out
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Give this rolling stretch a try:
Slowly stand up and place one foot on a massage ball, tennis ball, or frozen water bottle and slowly roll it across the bottom of the foot, starting at the heel.
Once you reach your toes, go back slowly in the other direction.
Repeat 3 times for each foot.
Choosing a frozen water bottle gives you the bonus of reducing inflammation, while the rolling massage helps you get prepared to step and move.
4. Step Stretch
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If you have access to stairs, try this stretch:
Find the nearest set of stairs and stand on the bottom step.
Put the ball of the foot you want to stretch on the step and let the heel drop down for 30 seconds.
Switch to the other foot and do the same.
Stretch each foot 3 times.
5. Heel Press Stretch
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To do the heel press:
Stand facing a wall and place both hands against the wall.
Step one foot back and press the heel of that foot firmly into the ground, keeping your leg straight.
Try not to bounce! Remember that tight calves are often the origin of heel pain.
6. The Washcloth Exercise
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Try the washcloth exercise:
Sit on a chair or the edge of your bed with a washcloth on the floor.
Keep your heel on the ground and lift the washcloth with your toes.
Release and repeat 10 times. Repeat on the other foot.
7. Seated Straight Leg Stretch
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Lastly, try this straight leg stretch:
Grab a long band and or towel and sit down on the floor with your legs straight out in front of you.
Place the band or towel around one foot, keeping that leg straight.
Gently pull back on the band or towel, holding for 30 seconds and breathing gently.
Switch to the other foot. Stretch each side 3 times.
More Ways to Treat Plantar Fasciitis
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Along with stretching for plantar fasciitis, you may want to add on some additional treatments.
When plantar fasciitis is treated early, most people resolve their pain with conservative treatments within six weeks. However, sometimes it takes a few treatments stacked on top of one another.
Here are some tried and true plantar fasciitis treatment options:
Ice: Try an ice pack or a frozen water bottle.
Massage: While you are sitting, roll a tennis ball around under your foot to massage the area. It works like a foam roller for your foot. Of course, the frozen water bottle also serves this purpose.
Medication: Over-the-counter anti-inflammatories can help. Ibuprofen or Naproxen are good bets to reduce inflammation and provide pain relief.
Rest: Your feet need time off from whatever is causing the issue. Stop or cut way back on high-impact exercises.
Get New Shoes: Most people wear their workout shoes for far too long before replacing them, so you may need a new pair!
Beginning an exercise routine when you are obese can be challenging, but that shouldn’t deter you from getting started! Kickstarting your health journey with obesity can happen at any age—but it’s important to approach your goals with patience, consistency, and a focus on your overall well-being.
Here are 12 steps to help you start exercising if you’re dealing with obesity.
1. Talk to Your Doctor
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Before beginning any exercise program, consult your doctor or a healthcare professional, especially if you have any underlying health conditions or concerns. They can provide guidance tailored to your specific needs and limitations.
2. Start Slow
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This is the MOST important! Don’t overdo it on day one. You will likely become discouraged, sore, and possibly even injured.
Begin with low-impact exercises that are gentle on your joints, such as walking, swimming, or cycling. Start with short durations, even as little as 10 minutes a day, and gradually increase the time as your endurance improves.
3. Set Realistic Goals
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Set achievable, realistic, and specific goals. Set goals about consistent movement, not just weight loss!
Instead of aiming for significant weight loss at the start, focus on creating healthy exercise habits. Goals like walking for 10-15 minutes a day or reducing sedentary time can be a good start. Keep track of your daily activity and progress.
4. Find Activities You Enjoy
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Look for activities you enjoy doing. Whether dancing, biking, playing a sport, or using a walking pad, finding something you like increases the likelihood of sticking with it in the long run!
If you hate the exercise you choose, you won’t stick with it. There is no one right form of exercise; you need to think about what YOU like.
5. Consider Support
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Exercise with a friend or family member, or consider joining a support group. Having someone to exercise with can provide motivation and make the experience more enjoyable.
You can also find an accountability partner — someone who will check in with you daily to give you encouragement and support.
6. Modify Your Diet
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While exercise is important, weight loss is also significantly influenced by diet. (You can’t out-train a bad diet!)
No matter how you slice it, it’s calories in vs. calories out. Of course, the type of calories matters, so start eliminating processed foods and try to eat real foods like fruits and veggies.
Don’t change everything at once, but be mindful and focused. You can also consult a nutritionist or dietitian to create a balanced meal plan that supports your exercise routine and overall health goals.
7. Focus on Strength Training
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Incorporate strength training exercises into your routine. Building muscle mass can boost your metabolism and help with weight loss. Start with bodyweight exercises and gradually introduce light weights.
8. Be Mindful of Your Body
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Listen to your body. If you experience pain (not to be confused with the usual discomfort of exercise), it’s a sign to stop and rest. Pushing yourself too hard, especially in the beginning, can lead to injuries.
9. Track Your Progress
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Keep a record of your workouts. Tracking your progress, whether it’s the number of steps, minutes of activity, or your strength training routine, can be motivating and help you stay on course!
10. Be Patient and Persistent
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Understand that progress may be slow, and setbacks might happen. Stay persistent and be patient with yourself.
Celebrate your achievements, no matter how small they may seem. You didn’t gain the weight overnight, and you won’t lose it overnight, either. You’re in it for the long haul, and you’ll get there!
11. Stay Hydrated and Well-Rested
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Drink plenty of water, especially when exercising. Also, ensure you get enough sleep, as rest is crucial for your body’s recovery and overall well-being.
12. Consider Professional Guidance
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If possible, work with a certified fitness trainer experienced in working with individuals who are obese. You can also join an online program with beginner exercise programs that are well-instructed.
Remember, the key is to make sustainable changes to your lifestyle. Small, consistent efforts over time can lead to significant improvements in your health and fitness!
Yoga isn’t just stretching. It actually offers an array of benefits! Reduced back pain, improved digestion, and better sleep can all come from yoga.
It’s also a great way to flatten your abs!
This quick, 6-minute yoga workout is perfect for when you’re in a time crunch or as a quick way to get moving in the morning. It includes 4 different yoga moves that specifically target your upper and lower abs.
WORKOUT INSTRUCTIONS:
Use a yoga mat or soft surface to perform each exercise.
You’ll hold each pose for 30 seconds to 1 minute, depending on the move.
Go through the whole sequence twice for a total of 6 minutes.
Remember to breathe throughout!
1. High Plank
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To perform a high plank pose:
Begin on your hands and knees. Pull your abs in and step your feet back behind you until your legs are straight.
Keep hands directly under your shoulders and your eyes at the front of your mat, keeping your neck aligned.
Hold your abs and legs tight, and make sure your back stays long. Avoid sagging in the low back.
If you struggle to hold the position, lower your knees to the mat while keeping everything else the same.
Hold for 30 seconds.
2. Boat Pose
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How to perform a boat pose:
From a seated position, draw your naval to the spine and brace the abdominals. With your hands on the floor behind you, bring your legs up off the floor with your knees bent in front of your chest.
Keeping abdominals tight, slowly lift hands off floor and reach them forward and up while simultaneously lengthening legs upward. Your body will look like a “V” shape. Lengthen your spine as you hold. (If your hamstrings are too tight, bend your knees slightly.)
Keep abdominals tight and breathe.
Hold for 30 seconds.
3. Warrior 3
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To perform a warrior 3 pose:
Engage your abs and lengthen your spine as you reach your arms toward the front of the room and begin lifting your left leg behind you.
Continue reaching your arms forward and your left leg back until your body is parallel to the floor and your eyes are gazing at the front of your mat. Keep those abs tight! Try not to let your back sag.
Relax your neck and shoulders and breathe gently in and out.
Hold for 30 seconds, then switch legs and hold for another 30 seconds. (A total of 1 minute.)
4. Side Plank
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To perform a side plank:
Begin in a full plank pose with your hands under your shoulders and your feet and thighs touching.
Squeeze your abs tight and open the right arm straight into the air, turning your body to the side so the right foot rests on the left foot.
Lift your body through your waistline and hold abs tight as you breathe.
Hold for 30 seconds, then switch sides and hold for another 30 seconds. (A total of 1 minute.)
Next, go back to the beginning and start your second round!
You may not be able to completely get rid of the cellulite on the back of your legs or rear, but there are some exercises you can do to reduce it, no matter your age!
Building nice, firm muscle underneath your skin will fill the space with a solid structure and create a smoother surface. Plus, more muscle means more burned fat, which means less fat to produce cellulite.
We’ve rounded up seven of our favorite exercises to help you reduce the appearance of cellulite on your thighs and rear end, giving you smoother, stronger, and younger-looking legs.
Cellulite workout instructions:
Perform each exercise for 40 seconds, followed by 20 seconds of rest.
Repeat the entire circuittwice for a 20-minute workout.
Try to incorporate this workout 2-3 times a week for the best results.
Notes:
One exercise will require a chair or something with a higher surface; you can use a step, couch, etc. Be creative with the space and equipment you have in your house!
If you do not own dumbbells, you can use other small-weighted objects such as water bottles, books, canned goods, etc.
Let’s get started!
1. Plié Squats
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How to perform plié squats:
Stand with feet slightly wider than shoulder distance apart and toes turned out.
Bend your knees, lower your torso, and keep your back straight and abs tight. Tuck your tailbone.
Squeeze your glutes and come to the standing position.
Reps: 8-12 Sets: 2
Plié squats tone your inner thighs and glute muscles to create a firmer, more lifted butt.
2. Pistol Squats
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How to perform pistol squats:
Stand with feet hip-distance apart and extend one leg long in front of the body.
Bring your hands to your hips or the front of your body for balance. Sit back into a squat with your weight on the heel of the foot, then slowly stand back up using your glute and hamstring muscles.
Repeat on the other side.
Reps: 8-12 Sets: 2
Pistol squats are an effective lower-body exercise that strengthens your glutes, quads, and core while training your body for better balance and ankle stability.
3. Side Lunges
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How to perform side lunges:
Start standing with legs slightly wider than shoulder distance apart and toes pointed forward.
Shift your body weight to one leg, bending the knee until it reaches a 90-degree angle while keeping the other leg straight. Glutes are pressing back behind you.
Return to center and switch sides.
Reps: 8-12 Sets: 2
Side lunges strengthen the quadriceps, glutes, and hamstrings while targeting the inner and outer thighs.
4. Elevated Lunges
Photo Credit: Get Healthy U
How to perform elevated lunges:
Begin by standing a few feet in front of a step or other surface and reach your left foot back so your toes are on the step and heels are lifted.
Bend the right knee, lowering your body toward the floor until both knees are bent at a 90-degree angle. If your right knee extends in front of your ankle when you lower, move your right foot farther forward.
Squeeze the glute as you press yourself back to start, keeping the weight in your right leg. Continue moving down and up for the desired number of reps and switch sides.
Reps: 8-12 Sets: 2
Elevated lunges are a version of the traditional lunge that focuses on strengthening your glutes, quads, hamstrings, and calves.
5. Deadlifts Exercise
Photo Credit: Get Healthy U
How to perform deadlifts:
Start standing with feet hip-distance apart and dumbbells (or water bottles, canned goods, etc.) resting in front of your thighs.
Tighten your abdominals and keep a flat back as you bend your knees slightly, lowering the dumbbells toward the floor.
Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position.
Reps: 8-12 Sets: 2
The deadlift works more muscles than any other exercise, including your back, glutes, legs, arms, shoulders, and core!
6. Glute Kickers Exercise
Photo Credit: Get Healthy U
How to perform glute kickers:
Kneel on all fours and bring your right knee off the mat, holding your right heel above the knee with your foot flexed.
Squeeze the right glute and press your right foot up toward the ceiling. Release slightly down and squeeze up again. Repeat for the desired number of reps, then switch sides.
Keep abs tight throughout!
Reps: 8-12 Sets: 2
The glute kicker is an exercise that will strengthen and tone your glutes, build stability in your core, and help you tone your booty for a firmer backside!
7. Single-Leg Hamstring Bridge
Photo Credit: Get Healthy U
How to perform single-leg hamstring bridge:
Lie on your back with bent knees hip distance apart, and feet flat on the mat stacked under the knees. Extend one leg long towards the ceiling.
Squeeze your glutes and lift your hips off the mat into a bridge. Lower and lift the hips for the desired number of reps, then repeat on the other side.
Reps: 8-12
Sets: 2
Single-leg hamstring bridges are a great exercise that strengthens the hamstrings, glutes, core, and lower back.
Now, go back through all 7 exercises a second time. Remember to stretch at the end!
