5 Reasons for Hair Loss and How You Can Get Help

Hair is one of the first things people notice about us, along with our nails and skin. Aside from affecting our overall self-esteem, the condition of our hair can also give us insight into our overall health. While we all strive to have a strong, healthy mane, many things can get in our way of achieving it. This is especially true in the case of hair loss. While it’s normal to shed up to 100 hairs a day, the problem arises when you start losing significantly more. In this article, we will be looking at five common reasons for hair loss and how you can get help using Selphyl as a PRP therapy.

Stresses due to major life events

We all deal with some sort of stress on a daily basis. But even with effective stress management techniques, some life events can be very difficult to handle. This includes childbirth, divorce, operation, illness, bankruptcy, or death in the family. All of these events can cause major emotional, psychological, and physical strain which, in turn, can lead to excessive shedding. Once the stress has stopped, the body will be able to readjust. As a result, you can expect your hair to start growing back to its natural fullness. Keep in mind, though, that this process can take up to nine months.

Poor hair care and damaging hair procedures

From perming to coloring to relaxing – there’s no denying that certain hair care techniques can make your hair look better and easier to manage. That said, they can be quite damaging to the hair follicles. Even something as simple as wearing tight hairstyles can wreak havoc, resulting in traction alopecia, hair thinning, and bold spots. In such cases, changing up your hair care routine is a must. For optimal results, look into procedures such as platelet-rich plasma or PRP hair treatment at your local hair salon. Treatments such as these help promote hair growth by reinjecting one’s own plasma, thus effectively addressing their hair concerns.

Poor dietary choices

While stress and poor hair care routine are common reasons for hair loss, sometimes the real culprit is poor nutrition. In fact, dietary choices have a tremendous effect on cellular turnover. If there are certain nutrient deficiencies, this will affect the hair growth cycle, leading to thinner hair and bald patches. As a preventative measure, it’d be best to ensure you’re getting all the essential vitamins necessary for hair growth and strength. Consider incorporating more fatty fish into your diet, as well as iron-rich leafy greens. Furthermore, focus on ensuring optimal levels of zinc, protein, vitamin D, and biotin since this can help with hair growth.

Diseases and certain health conditions

From temporary conditions such as telogen effluvium to autoimmune diseases such as alopecia areata, lupus, and Hashimoto’s thyroiditis, there are a multitude of diseases related to hair loss. Sometimes, hair loss will occur as a result of a hormonal imbalance, which could potentially cause androgenic alopecia. Other times, the reason for hair loss will involve conditions such as a scalp infection, scalp psoriasis, or STIs. Hair loss can also be a result of taking certain medications or birth control pills. It is also a common side effect of chemotherapy treatments. In either case, it’s best to consult with a professional and seek treatment as soon as possible. They can prescribe proper medications in cases where stimulating regrowth is necessary.

Genes and age

Last but not least, hair loss can also be attributed to factors we don’t have control over. One such factor is the genes we’ve inherited. Hereditary hair loss affects both men and women, although they experience different signs (male and female pattern hair loss). These include the overall thinning of the hair in women and receding hairline in men. While regrowth is possible, it’s important that the treatments start as early as the first signs occur. Age is another major factor that could be causing the hair to fall out and become thinner. With time, hair follicles stop making and growing hair due to the natural aging process. Melanin production also slows down, causing the hair to turn gray. When caught in its early stages, it is possible to restore your hair along with your confidence.

Wrapping up

Hair loss affects both genders, and while there are many reasons as to why you may be dealing with it, the good news is, there is usually a way to treat it or prevent it altogether. What’s important is that you determine the cause and seek treatment as soon as possible. The earlier you start with the treatments, the better off you’ll be, securing strong, healthy hair for years to come.

About The Author

Taylor Parker is an American based writer and blogger. She is very passionate about family, fashion, health, and lifestyle. Taylor writes mostly lifestyle articles, but also you’ll find her in home improvement and other niches.  You can follow her on Facebook and Twitter

Five Solid Reasons To Prepare A Vegan ThanksGiving Dinner This Year

Who doesn’t love Thanksgiving weekend? It’s a chance for us to gather with friends and family and actually take a break from work and school. Because Thanksgiving is more than just a day and a meal. It is a long weekend that gives us time to reflect on the year as it winds down and to find gratitude and to give thanks for all that we have. For me, the best part of Thanksgiving is the food. Because I love to cook. And I love to make my meal extra special by making it vegan, especially the side dishes!

Here are ten solid reasons to prepare your Thanksgiving dinner vegan style.

Vegan For The Animals

If for no other reason, going vegan at Thanksgiving is a way to celebrate all animals. It is an act of kindness. And a great way to prepare going vegan for the month of January

It’s Healthier

Eating vegan means no butter and no cream. It also means more veggies, nuts and grains. Why not end the year with some healthy clean eating? Many glowing celebrities swear by a strict plant based diet. But even if you decide to choose to eat just a few vegan meals a week, you are reducing your risk for heart disease. So try it. Replace the butter and milk in your mash potatoes with alternatives.

The Earth Will Appreciate A Vegan Thanksgiving

Animal Agriculture is one of the main contributors to our current climate crisis. There are plenty of meat substitutes out there that taste great and that support a cleaner, healthier earth and atmosphere.

 

It Is A Socially Responsible Way To Give Thanks

If this pandemic has taught us anything it has taught us that the world is fragile and that we need to take on a more socially responsible approach to the way we consume and produce goods and services. Efficiencies such as vegan eating is a conscious step toward a more nurtured planet. One that gives us so much daily.

A Vegan Thanksgiving Is Affordable

Going Vegan does not need to be expensive. Moreover there are so many vegan options out there including desserts for the perfect Vegan Thanksgiving Day Feast.  Because a vegan Thanksgiving can consist of the same dishes but with a few less ingredients, minus the expensive turkey of course.

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Which Sports Increase Not Only Your Physical Health But Also Mental?

There are many sports that offer physical health benefits, but did you know that there are also sports that offer mental health benefits? In this roundup blog post, we will discuss the sports that not only improve your physical health but also your mental health. Under each sport, we will list some reasons why it is beneficial for your mental health. So, without further ado, let’s get started!

Some examples of sports that offer mental health benefits are:

  • Running

  • Basketball

  • Yoga

  • Swimming

  • Tennis

  • Biking

Running

Running not only gets your heart rate up and helps you physically, but it also does wonders for your mental health. Here are some ways that running can improve your mental state:

  • Running releases endorphins, which have mood-boosting effects.

  • It can help reduce stress and anxiety.

  • It can improve your self-esteem and body image.

  • It can help you sleep better.

  • It can increase your energy levels.

All of these benefits can lead to a better overall mental state and improved mental health. So next time you need a pick-me-up, go buy some good running shoes and go for a run!

Basketball

Basketball is a great sport for mental health because it requires split-second decisions, boosts confidence, and provides social interaction. Playing basketball can help improve decision-making skills, as players must make decisions quickly and under pressure. The boost in confidence that comes from playing basketball can help carry over into other areas of life. Finally, basketball is a social sport that can help people connect and build relationships. Playing basketball can help to reduce stress, anxiety, and depression.

So, what are you waiting for? Get yourself a good basketball and start shooting some hoops! Basketball is a great way to improve mental health!

Yoga

Yoga has been shown to be an effective treatment for mental health conditions like anxiety and depression. A large part of yoga is focused on the breath, which has a calming effect on the nervous system. Yoga also helps to improve sleep quality and increase energy levels. The physical postures and movements help to release tension from the body and improve flexibility. The practice of yoga can also help to increase self-awareness and body image satisfaction. All of these factors contribute to improved mental health.

Swimming

Swimming has long been known to be a great way to stay physically fit, but did you know that it can also do wonders for your mental health? Here are just a few reasons why swimming is great for your mind as well as your body:

  • Swimming can help to reduce stress and anxiety.

  • Swimming can help to improve your mood.

  • Swimming can help to increase your self-confidence.

  • Swimming can help to give you a sense of achievement.

  • Swimming can help to provide you with a sense of calm.

So, next time you are feeling stressed or down, take a dip in the pool and see how much better you feel afterwards! You may just be surprised at how much of a difference it can make.

Tennis

Tennis is not only a great physical activity, but it also has many mental health benefits. Playing tennis can help improve your focus and concentration, as well as your hand-eye coordination. Tennis also requires split-second decisions and strategic thinking, which can help to improve your decision-making skills. In addition, tennis is a great way to relieve stress and improve your mood. Playing tennis can also help to socialize and connect with other people. Tennis is a great way to get active and improve your physical health, but it also has many mental health benefits. So next time you’re looking for a way to improve your mental health, consider picking up a racket and hitting the courts.

Biking

Biking is a great way to improve your mental health. It can help you reduce stress, anxiety, and depression. It can also help you improve your mood and sleep better. Additionally, biking can help you increase your energy levels and stamina. Biking is also a great way to improve your cardiovascular health. All of these benefits can help you feel better mentally and physically. Additionally, biking is a great way to get outside and enjoy the fresh air. It can also help you explore new places and meet new people. Biking is a great way to improve your mental health and well-being. Give it a try today! You won’t regret it!

The difference between physical health and mental health

Physical health is the state of being free from physical illness or injury. It is the ability to move our bodies and perform everyday activities with ease. Mental health, on the other hand, is a state of well-being in which an individual can cope with the demands of daily life and make a contribution to their community. Mental health includes our emotional, psychological, and social well-being. It is how we think, feel, and behave.

There is a growing body of evidence that physical activity can help improve mental health. Exercise has been shown to relieve stress, anxiety, and depression. It can also help improve mood, cognitive function, and overall well-being.

There are many different types of exercise, and it is important to find an activity that you enjoy and can stick with. Some people prefer individual sports, such as running or cycling. Others prefer team sports, such as basketball or soccer. Some people prefer to exercise outdoors, while others prefer to exercise indoors.

There are many benefits to physical activity, but here are a few that specifically relate to mental health:

  • Physical activity can help reduce stress and anxiety. It can also improve mood and cognitive function.

  • Physical activity can help to improve sleep quality. This is important because poor sleep can worsen mental health symptoms.

  • Physical activity can increase self-esteem and confidence. It can also help to reduce negative body image.

  • Physical activity can provide a sense of accomplishment and a sense of control. It can also help to reduce feelings of isolation and loneliness.

About the Author

David Wilson is the Content Manager at happylifeguru.com. They help thousands of people every day to live a happier life. They have an email list where they share daily tips to live a more conscious and happier life.

Can Nature Therapy Be The Key To Healing Addiction?

Nature is accessible to everyone.

There are countless advantages to being in nature, but one of them is the influence it has on addiction rehabilitation. Nature has tapped into unique healing ways and attributes from the beginning of time.

Nature has the ability to cure your mind, soul, and body. In fact, some of our society’s drug appetites might be linked to a desire for this balanced condition of body, mind, and nature.

This natural environment has an honest and genuine quality about it, which is why so many recovery programs of the Gallus Detox suggest spending time in nature as it accelerates the pace of the treatment.

How Does Nature Therapy Help Heal Addiction?

Nature therapy is essential to cure addiction, and for people who don’t know how it helps control addiction symptoms, you must keep scrolling down.

1: Can Help You Relax

Nature assists us in coping with stress and worry. Stress is handled differently in the body when you are surrounded by nature, and it becomes more bearable.

Even the scenery out your window may help you relax.

Nature can help you relax and think more creatively. So take your journal outside and compose poems while relaxing in nature if you enjoy reading and writing.

2: Helps You Sleep Better

Nature can help you sleep better. Unfortunately, it is quite common for people in recovery from addiction to lose sleep. However, since you are using all your energy outside, it can make you feel tired, which will help you sleep better at night.

A good night’s sleep is also crucial for keeping up a healthy lifestyle. Unfortunately, in the pandemic era, everyone has been subjected to irregular sleeping habits.

The easiest solution to get out of this trope is to spend time outside. Going outside in the early morning might aid you in finding your natural rhythm, which will restore your sleeping patterns to a healthy schedule.

3: Increases Your Focus

If you stay outside more and surround yourself with lots of greenery, your focus and concentration can improve dramatically.

Even staring at a green background for more than 30 seconds, whether in an urban or natural setting, can boost your focus, which is beneficial for addiction treatment.

You may also employ mindfulness to help you focus on the sights, sounds, and scents of nature while also generating sentiments of enthusiasm. In addition, if you spend more time outside, you get a sense of feeling refreshed which is not always possible indoors. This can help you focus more on your studies or work.

4: Enhances Your Immunity

Nature aids in the strengthening of our immune systems, which might be impaired adieu to the chains of addiction. In addition, going outside will provide your body with Vitamin D, which is essential for our immunity.

People who don’t get ample vitamin D are more likely to develop chronic health issues like diabetes, atrophic arthritis, heart disease, etc.

A person’s immune system is always exposed to hundreds of risks, and if you spend most of your time inside, the risk increases. This is because your body cannot produce a new response without experiencing new environments that help cause a favorable immune response.

5: Helps You Exercise Better

People are more likely to exercise longer if they stay outside. Nature gives people the freedom to move, walk, run around, or at the very least take a stroll and enjoy the landscape.

Physical activities like exercising outside can also help you better condition, allowing you to feel stronger, more robust, and more confident.

If you are working remotely, consider taking your laptop outside for some inspiration and vitamin D.

Whether it be working or play, leisure time or social time, getting the body to move and outside will strengthen your immune system.

What Are The Activities To Enjoy In Nature?

Those in recovery from addiction might benefit from nature’s healing and optimism. Natural addiction therapies are good to restore an individual’s self-confidence while increasing their self-awareness of their value; they may begin to think they may once again be successful in life.

Any outdoor activity, whether it’s in your garden, a neighboring park, or a trip in the woods, can be good. Any amount of time spent outside may make you feel good. However, if the weather isn’t cooperating, a natural sound machine might help by bringing the outside inside.

Outdoor exercise boosts the release of chemicals including serotonin, dopamine, and endorphins, which can benefit a person in recovery. In addition, exercising increases stamina and strengthens the body, allowing one to better sustain oneself during the recovery process.

Natural addiction therapies have been linked to a reduction in mental health disorders like stress, sadness, and anxiety. Those who finish a natural addiction treatment commit to sobriety better.

FAQs

1: How Can We Prevent Drug Abuse Among Youth?

Answer: You must be aware of your teen’s activities and affairs and must have a thorough knowledge of who his friends are both online and offline. After that, you have to make some ground rules and adhere to the consequences if the rules are broken. This is how you prevent drug abuse among youth.

2: What Should Your Attitude Be To Protect Yourself From Drugs?

Answer: It’s understandable that you have tried long and hard enough to come clean and be sober. So, if you want to protect yourself from drugs, you must be calm and speak to everyone in a quiet tone. Make sure your body language induces serenity so that nobody can provoke you to use it again.

3: Which Drugs Make You Angry?

Answer: There are many drugs that can make you angry and aggressive, and one of its primary examples is alcohol. Apart from that, cocaine, opiates, amphetamines, anabolic steroids, sedatives, and hallucinogens can also make you angry once the effect starts to wear off.

Give Nature A Chance!

Addicted people often transition from an increased drug range to a normal substance range after 12 months of natural addiction rehabilitation.

Which proves that nature therapy is indeed the key to healing addiction.

Once you find a few activities to enjoy in nature, as we have mentioned here, you will also be keen to stay outside and control your addiction symptoms.

Hence, if you want to know more about nature therapy and how it is the key to cure addiction, let us know in the comment box below.

How To Get In Shape For Your Wedding Day

Are you getting married soon? If so, congratulations! One of the most important things to do before your wedding day is to get in shape. You want to look your best on your big day, which means being as fit as possible. This blog post will discuss some tips for getting in shape for your wedding day. Follow these tips, and you will look and feel fabulous on your big day.

Start By Setting a Goal

It is essential to set a goal for getting in shape. What do you want to achieve? How fit do you want to be? Once you have a goal in mind, you can start working towards it. Ensure your goal is realistic. Don’t try to lose too much weight in a short period. It is not healthy and is not likely to be sustainable.

If you are unsure of your goal, consult with a personal trainer or nutritionist. They can help you develop a plan that will help you reach your fitness goals. Don’t be too hard on yourself. If you don’t meet your goal, don’t get discouraged. Just keep working towards it, and you will eventually reach it.

Consider Using Pre-work Supplement

Every bride wants to look her best on her wedding day, and there’s no shame in taking a little extra time to get in shape. One way to help you reach your fitness goals is to use a pre-workout supplement. With pre-workout for women, you can boost energy levels and improve focus, making it easier to stick to your workout routine. In addition, pre-workout supplements can help increase strength and endurance, giving you the ability to push yourself harder during your workouts. It will also help you see results faster.

Make Time for Exercise

You need to be exercising regularly if you want to see results. Find a way to fit exercise into your schedule. Maybe you can wake up a little earlier each morning to work out before work. Or, perhaps you can go for a walk after dinner each night. No matter what time of day you choose to exercise, ensure to stick to it. And be sure to give yourself enough time to recover between workouts.

Eat Healthily

It doesn’t mean you have to go on a strict diet. Include plenty of fruits and vegetables in your diet, and avoid processed foods.

If you are struggling to eat healthily, consider hiring a nutritionist. They can help you create a healthy eating plan that is right for you. And don’t forget to drink plenty of water. Water is essential for good health and can help boost your metabolism.

Practice Good Sleep

Have you ever heard the saying “sleep is the new workout”? Getting a good night’s sleep is essential for good health. When you are tired, your body does not function well as it should. It can make it difficult to exercise and eat healthily.

Get at least seven hours of sleep each night. If you find it difficult to fall asleep, try practicing relaxation techniques before bed. Yoga or meditation can be great ways to relax your mind and body.

Getting in shape for your wedding day can be a challenge, but it is worth it. Take things one step at a time and be patient. You will see results if you stick to your routine. And don’t forget to enjoy yourself along the way.

 

3 LA Hikes To Abandoned Ruins

Nuclear war escape tunnels, 127 year old mines, and abandoned zoos. This is what the LA mountains have to offer.

People have come and gone, but the remains of what they left behind can still be seen today. If you consider yourself an adventurer, we’ve got three abandoned places you can hike to this weekend.

Let’s jump right to it!

Shoemaker Canyon Road

Difficulty: Moderate

Distance: 5 miles

Elevation Gain: 1404 ft

While in the midst of the Cold War,, Los Angelinos feared a nuclear attack from the Soviets. Because there’s only so many exits out of Socal, they decided to build a road through the San Gabriel Mountains. This road is now known as Shoemaker Canyon Rd, named after the Shoemaker Mine.

The road weaves its way through precipitous mountain cliffs, abandoned bee farms, and of course two long tunnels. Construction on the tunnels began in 1956 and was completed in 1964. The project was permanently shut down in 1969 after conservationists and a limited budget dealt the final blow.

Although the tunnels remain a relic of an eerie past, they’ve become a popular hiking destination.

Two bonus drainage tunnels underneath the road add to the excitement, and the parking lot itself boasts a viewpoint of the San Gabriel River and Heaton Flats 500 feet below.

I highly suggest hiking to the tunnels in the spring, fall, or winter. If you visit in the summer, take plenty of water and a hat as there is no shade aside from the two tunnels.

You can also extend the trail by hiking up to Rattlesnake Peak via the same trailhead as Shoemaker.

Old LA Zoo

Distance: 2.5 Miles

Difficulty: Easy

Elevation Gain: 383 ft

Built in 1912, the Old LA Zoo housed about 15 animals, some of which included bears, bobcats, ostriches, and monkeys. By 1949, the zoo was home to over 1000 animals. However, all was not well.

The zoo was running on an extremely limited budget from the start. Cages were crowded, and some animals lived in less than ideal living conditions.

In 1958 a rally to increase the zoo’s budget was initiated, and in 1966, the Old LA Zoo was abandoned with the opening of the new LA Zoo we all know and love.

You can still explore the spooky Old LA Zoo, which has become a popular hiking destination, especially near Halloween season.

Multiple structures lay side by side in the woodsy hills of Griffith Park, the most iconic being the old polar bear cages. The easy hike consists of a dirt road that boasts amazing views of the Angeles and San Bernardino National Forest.

If you visit on a weekend, you can ride the ferris wheel at the trailhead which was built in 1926 and was the inspiration for Walt’s Disneyland!

Big Horn Mine

Distance: 4 Miles

Difficulty: Easy

Elevation Gain: 587 ft

The Big Horn Mine was founded in 1895 by Charles Vincent Dougherty (later known as Charles Tom Vincent after killing 3 men in Arizona and fleeing the state) while hunting for bighorn sheep.

The hike begins at Vincent’s Gap and proceeds via a single track crowded by tall pine trees and breathtaking views of Mount San Antonio. Be very careful if you visit shortly after a snowfall as there are certain sections on the trail that get very narrow. Should you slip it’ll be a long way down.

Once you arrive at the mine, you’ll notice the remains of what used to be the building. You can venture inside the structure, but the real fun is inside the mine. The portal (entrance) is located near the back of the building.

Inside the mine, tunnels split into different directions, huge pits litter the area, and the only thing you can hear is the sound of droplets falling from the ceiling. There’s a lake inside the mountain, but you can only see a small portion as the rest of the lake disappears into another adit (tunnel).

When heading back to the trailhead, don’t forget to take a detour and visit Vincent’s cabin which still stands today! Vincent lived by himself in that tiny cabin located about a mile away from the mine.

6 Recommended Probiotics for A Healthy Lifestyle

Nowadays, almost everyone is aware of the health benefits of probiotics. However, due to the proliferation of different brands worldwide, determining which probiotics supplement is best for you can be difficult. Probiotic supplements are available in various forms, including liquid, capsules, tablets, and powder. So, what probiotics are recommended for a healthy lifestyle?

What Are Probiotics?

Probiotics are live microbes meant to have health benefits when consumed or applied to the skin. They can be present in dietary multivitamins, cosmetics, fermented foods, and yogurt. People may believe that bacteria and microbes are harmful germs, but some of them can help. Some bacteria, for example, aid in the destruction of disease-causing cells, the acceleration of food digestion, and the production of vitamins. Many probiotic supplements contain microbes similar to those found naturally in our bodies. Below are 6 recommended probiotics for a healthy lifestyle and their features.

Yogurt

Yogurt is an excellent source of probiotics because it contains beneficial microorganisms to help gut health. It is made from fresh milk or cream. It is frequently pasteurized before being fermented with various live bacteria cultures and stored at a specific temperature to promote bacterial growth. The culture ferments lactose, a natural sugar found in milk. It causes the production of lactase, which gives yogurt its distinct flavor. Yogurt contains active probiotic living microbes that can help keep the intestines healthy, bone health, and digestion systems. However, not all yogurts contain active probiotics, particularly yogurt that passes through heat during manufacturing. Choose yogurt with active or living cultures at all times.

Kefir

Kefir is a popular probiotic beverage that contains bacteria. These microorganisms have the potential to improve health in a variety of ways, including digestion, weight management, and mental wellness. Kefir is a cultured dairy drink made primarily from cow’s or goat’s milk. It is created by combining milk and kefir grains. These grains are not cereal grains but cauliflower-like clusters of bacteria and lactic acid microbes. These bacteria reproduce, fermenting the milk for around 24 hours, resulting in a kefir drink. It is also high in calcium, protein, and B vitamins.

Traditional Buttermilk

Traditional buttermilk is a vitamin and mineral-rich dairy food that may benefit your joints’ oral health. You can also look into probiotics heart health pills that can help with your digestive system. People who are lactose intolerant or allergic to milk may have issues with it. Still, if you have no dairy allergies, buttermilk is an excellent and adaptable addition to a balanced diet. The two most common types are traditional buttermilk and cultured buttermilk. Traditional buttermilk is available mainly in India, Pakistan, and Nepal, whereas cultured buttermilk, commonly known in American stores, does not have any probiotic benefits.

Kimchi

Kimchi is a spicy fermented Korean side dish. The main ingredient is usually cabbage, but you can also make it with other vegetables. Kimchi is seasoned with various ingredients, including red chili pepper flakes, garlic, ginger, scallions, and salt. It contains the Lactobacillus kimchi lactic acid bacteria and other lactic acid bacteria beneficial to gut health. It contains some anti-oxidant components and β-Carotene, which can help lower the risk of serious health disorders like cancer, dementia, diabetes, and heart failure and enhance digestive health.

Kombucha (fermented tea)

Kombucha is a fermented, softly effervescent, sweet black or green tea. It’s famous for its alleged health benefits. The beverage is sometimes referred to as kombucha tea. Juice, spices, fruit, and other flavorings are frequently added. Kombucha is fermented with bacteria and yeast, so it is likely to have health benefits due to its probiotic properties. It helps prevent and manage severe health conditions ranging from high blood pressure to cancer, but these claims are not supported by science.

Tempeh

This Indonesian patty, made from fermented soybeans, produces a natural antibiotic that fights certain bacteria. Tempeh is high in protein as well. People frequently describe its flavor as smoky, nutty, and mushroom-like. Tempeh is an excellent choice for vegetarians and anyone looking to add a nutritious probiotic to their diet because it can be marinated and used in place of meat.

Conclusively, you can eat a variety of very beneficial probiotic foods. They comprise a wide range of fermented soybeans, dairy products, and vegetables. Six of the best are mentioned above, but there are many more. If you cannot get or consume any of these foods, you can take a probiotic supplement. Consult your doctor first to determine which option is best for you.

About The Author

Sheryl Wright is a freelance writer who specializes in digital marketing, inclusive business, and interior design. If she is not at home reading, she is at a farmers market or climbing in the Rockies. She currently lives in Nashville, TN, with her cat, Saturn.

5 Tips to Increase Muscle Growth Fast

 

Building muscle mass up is likely the #1 goal most gym goers would name as their reason for going to the gym in the first place. And yet, it takes some years to achieve their desired results, while others don’t achieve them at all – even when they consume a lot of protein, cut all junk food, and spend hours training.

So what’s the big secret? How do you increase your muscle growth, if eating protein and doubling down in the gym isn’t enough?

The big secret is that it takes a combination of factors and disregarding any of them can stall your progress. Growing muscle isn’t easy, but it can be simple.

Here are 5 of our tried and tested tips:

1. Feed Your Muscles

Protein can be very filling and thus increasing protein intake can be a boon on those who diet. If you’re talking muscle growth, however, you need to be in a calorie surplus, not a deficit.

To optimize muscle growth you need approximately 1g of protein per 450g of your body mass per day. Preferably in whole foods – red meat, fish, eggs, and dairy. Most people like to take a protein powder to reach their daily protein intake goals faster.

But this protein intake should be accompanied by a generous side of complex carbs and healthy fats.

And yes, carbs can be the devil, but the trick is knowing when to eat which carbs. Low-sugar fruits and vegetables can (and should) be eaten with all meals to avoid vitamin deficiency, increase satiety, and improve digestion.

2. Increase Time Under Tension

Leaving your muscles “under tension” is a way of maximizing the effects of your strength exercise. It’s pretty simple – say, when you’re just holding weights, you feel no tension in your muscles, when you’re curling them upwards, there’s tension. The idea is to maximize this tension by lifting at a specific tempo, to leave muscles under tension to spark muscle growth.

Note: you need an experienced trainer’s advice for this since not all exercises can be tweaked to increase time under tension.

3. Choose the Right Supplements

Yes, you can grow muscles without supplementation. But choosing the right supplements for muscle growth can accelerate your progress. Creatine, for example, is known to provide energy and strength to muscles, while Beta-alanine can reduce fatigue and improve exercise performance. And, of course, adding a protein shake to your diet is a simple and quick way to ensure you’re consuming an adequate amount.

Choose the supplements according to which area you feel you need to optimize.

4. Don’t Skip Out on Carbs (But Know When to Take Them)

We already mentioned that skipping out on carbs can stall your progress rather than improve it.

The trick is knowing when exactly to consume which carbs.

Fruits and vegetables with a low glycemic index and comparatively low carb content are alright with every meal. In fact, chances are, you’re not consuming enough throughout the day.

But other carbs – like grains, potatoes, pasta, and bread – are supposed to be consumed only after your workout. This serves two purposes: first, it’ll stop you from overconsuming carbs at the expense of protein and fats, and second, it’ll optimize your muscle building. Carb-heavy meals increase insulin levels and slow protein breakdown along the way, letting your muscles utilize it more efficiently.

5. Let Your Muscles Rest

All the exercising is good – but your muscles need time to recover efficiently, to rip full benefits. And the best way of doing it is getting a good night’s sleep. Sleep is when your body secretes muscle-growing hormones, cementing your progress.

You already know you should ideally be getting 8 hours of sleep every night, but if it’s not possible – aim for 6, and try to optimize your sleep quality. Get in a regime, go to bad the same time every night, and try to do so in a quiet, dark room so that the chances of something interrupting your sleep during the night are low.

The Weight of the World- How Distressing World Events Impact Women

Why and how distressing world events like war and the pandemic impact women’s anxiety, and what we can do to help relieve the unseen burdens of mental load.

Women experience higher lifetime diagnosis rates of all anxiety disorders, including Obsessive-Compulsive Disorder (OCD), Generalized Anxiety Disorder (GAD), Social Anxiety Disorder (SAD), Panic Disorder, and Agoraphobia. Women who have been diagnosed with one anxiety disorder are more likely than men to be diagnosed with an additional anxiety disorder and have comorbid conditions, such as bulimia nervosa or a major depressive disorder. Add distressing world events, like the pandemic, or the current war in Ukraine, into the mix, and women’s anxiety levels soar. To better understand why and how women’s anxieties spike during distressing times, it is important to understand the dynamics of the invisible — and often unacknowledged —and unequal burden carry called mental load.

The Unequal Burden We See 

A great deal has been written about how unequal a burden is shouldered by women, like childcare, household tasks, primary care responsibilities for aging parents, and other life-maintenance tasks. During the pandemic, when, for many, the home front expanded to become both a workplace and a classroom, women also took on more responsibility for their children’s education. These are just the unequal burdens we see — in other words, tasks and responsibilities that play out day after day —which are quantifiable and impossible to ignore. Many women reported that their partners began taking on more of the often mundane tasks involved in running a household. 

But when it comes to the unseen, unequal and impossible to quantify burden of mental load, and how distressing world events cause women’s anxiety levels to soar, there seems to be no relief in sight.

The Invisible Mental Load

Depending on the personal dynamics of individual households, a fairer division of burdensome daily tasks and chores may pose challenges, but physical tasks can be assigned, off-loaded, and, of course, voluntarily assumed by family members. But mental load is a whole different story.

Mental load refers to executive functioning involved in short-term and long-term, planning, strategizing, factoring in the wellbeing of family members, keeping watch over everyone’s needs in mind, juggling scheduling, logistics, and anticipating potential problems and challenges. This invisible work —unequally taken on by women — is ever-present and relentless. And mental load — unlike physical tasks and responsibilities — knows no boundaries and can show up anytime, including when trying to fall asleep at the end of a long day, when we are socializing or trying to relax, even when in the throes of traditional self-care routines.

During Distressing Times

In the midst of distressing world events, such as the war in Ukraine, and the ongoing global pandemic, many people can become over-exposed to bad news, upsetting images, and dire predictions of catastrophic outcomes. For women — especially women already struggling with high levels of anxiety — the added distress of such events can add exponential worrying and rumination over virtually anything, from the impact of bad news or illness on family members’ physical and/or mental health to possible catastrophic and life-threatening outcomes of war. 

Relieving Mental Load

When it comes to reliving the mental load during distressing times, paying close attention to self-care, and bringing in strategies like limiting exposure to news, relying on trusted sources for information on current events, and disengaging for brief periods of time when feeling overwhelmed can certainly help. But mental load can derail the mental break of virtually any activity, from a physical work-out, a bubble bath, or social time. When it comes to relieving mental load, lowering anxiety, and taking care of our mental health —especially when we are in the throes of distressing world events and dealing with tragic and upsetting news — it’s all about calming and quieting the mind.   

Here are five mind-quieting strategies to help lighten the mental load:

 • Breathe deeply. 

Deep breathing is the fastest way we can connect with ourselves, lower a racing heart rate and still racing thoughts. No matter where you are, you can calm yourself and quiet your mind by breathing deeply. As you breathe deeply, thoughts and concerns will enter and pass through your mind. Notice that they come and go, as you reconnect with yourself.

• Connect with your senses, one at a time. 

Go out into nature, and tune in to a sound, like a breeze rustling through the leaves. Notice the movement of a cloud in the sky, or reach out, touch, and feel the texture or coolness of a surface. Connecting and engaging with your senses one at a time can take you out of your head, and into the moment.

• Do something you enjoy. 

This doesn’t have to be anything monumental or time-consuming. Eat an apple, listen to your favorite song, watch an episode of your favorite TV show. Immersing yourself in something that transports you away from your concerns, even temporarily, will help relieve anxiety and stress.

• Challenge negative ruminations. 

Imagining worst-case scenarios may be unavoidable during troubled times, but we can start to our imagined catastrophic outcomes. Of course, anything is possible, but how probably is that bleak imagined outcome? Challenging ruminating negative thoughts can help keep them in perspective and restore a sense of control in our lives.

• Start a worry-log routine. 

At the end of your day, write down your list of worries and concerns. Then put that list away — and to rest — for the day. It will be there waiting for you in the morning in the unlikely event that you should need it for reference. 

About The Author

by Dr. Monica Vermani, C. Psych., Clinical Psychologist

One of Canada’s highest-rated clinical psychologists, Dr. Monica Vermani is a public speaker, teacher, and author in the field of mental health and wellness. In her private practice, Dr. Vermani provides a multi-faceted treatment approach in treating adolescents and adults suffering from trauma/abuse, mood, anxiety, substance addictions, and other related conditions and disorders, as well as family and couples therapy. She employs a dynamic range of techniques and evidence-based treatment modalities, including psychotherapy, Cognitive Behavior Therapy, (CBT), Mindfulness Meditation, and Eye Movement Desensitization and Reprogramming (EMDR). Dr. Vermani believes that good mental health doesn’t just happen, that it deserves the same time, attention, understanding, and effort as our physical wellbeing. To that end, Dr. Vermani’s latest book, A Deeper Wellness, and its companion online A Deeper Wellness Life Lessons mental health program provide the tools to create a deep, authentic sense of wellness and wellbeing.

 

3 Reasons to Make Dance Fitness Your Cardio this Spring

There are so many amazing forms of fitness to choose from and they all carry their own list of health benefits, but if there’s one thing I know to be true, it’s that you’ve got to love your workout or it simply won’t stick. Dance fitness is my ideal cardio workout, and there are a few major reasons you’d love it too.

Moving your body to music is good for the soul.

So many different emotions can be expressed through music, and our movement comes straight from the music itself. SHiNE choreography is an extension of the music and we fully indulge in all the different vibes and feelings it can bring to the dance floor. One routine might be soft and uplifting, while the next has you feeling gritty and loaded with attitude. Music is art and when we dance, it takes “working out” to a different level.

With dance fitness, you get to be playful again.

No inhibitions, no judgment, no stress. Just dance. There is a lot of heavy, hard stuff going on in the world and everyone needs the space and a little bit of time to just let loose. There’s a lightheartedness about this type of workout because we play up how the music makes us feel and you’re doing it alongside people (in person or virtually – it’s amazing the connection we see among our SHiNE Online members and it’s freeing. https://www.shinedancefitness.com/  I love Brene Brown’s definition of play. She says that play can be anything that allows you to lose track of time and self-consciousness, and when you are in the moment like that, your creativity can really shine. When we play by dancing as adults, there doesn’t have to be an end result. It’s not about the calories you burn or the number on the scale. You’re doing it because you enjoy it, and that’s what will KEEP you doing it long enough to see some real, lasting health benefits.

Your confidence will get a solid boost.

As we head from spring into summer, a lot of us focus on bathing suit bodies and all the self-criticism that comes along with shimmying into that little bit of fabric. It’s not about fitting into a bikini. What we really need to work on is strengthening our confidence muscle – the one that allows us to own what we have now. When you get into the habit of pushing your body to do powerful movements, doing fun poses, and even looking at yourself in the mirror…and getting comfortable with that on the daily…that’s when you’re going to see (and feel) the good changes happening. Going into summer, you’re going to be less hyper-sensitive because your confidence is coming from within, not something exterior. Students gain confidence in SHiNE classes and it’s not because they dropped a couple of dress sizes. It’s because they are building their confidence muscle by showing up on the dance floor, looking at the mirror and expressing themselves in a bold way.

Dance fitness will undoubtedly add a spring to your step this spring but it will also work wonders for your mental and emotional health at the same time. Learn more about the benefits of dance fitness in the SHiNE blog https://www.shinedancefitness.com/blog/ and head into next season feeling lighter than ever.

-Kendall Nielson

About The Author

Kendall Nielson is the founder of SHINE Dance Fitness

SHiNE is a welcoming and supportive virtual dance fitness community that offers uplifting online classes for all abilities.  The classes are rooted in jazz, ballet, and hip hop and provide the perfect balance of high cardio and toning to ensure a full body workout that’s fun, energizing, lifts your mood, and boosts your self-esteem!

 

 

 

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