The Benefits of Exercise and the Best Ways to Do It

Regular exercise has a wide range of benefits for the human body, including:

1. Improved cardiovascular health: Exercise helps to strengthen the heart and improve blood circulation, which reduces the risk of heart disease, high blood pressure, and stroke.

2. Weight control: Exercise helps to burn calories and increase metabolism, which can aid in weight loss and weight management.

3. Improved mood and mental health: Exercise has been shown to release endorphins, which can improve mood and reduce symptoms of depression and anxiety.

4. Increased energy: Regular exercise can increase stamina and reduce feelings of fatigue.

5. Improved sleep: Exercise can improve the quality of sleep and reduce the risk of sleep disorders.

6. Improved bone density: Weight-bearing exercises can help to strengthen bones and reduce the risk of osteoporosis.

7. Reduced risk of chronic diseases: Exercise can lower the risk of developing chronic diseases such as diabetes, obesity, and certain types of cancer.

8. Increased muscle strength and flexibility: Regular exercise can help to build muscle mass and improve flexibility, which can reduce the risk of injury and improve overall physical performance.

9. Improved cognitive function: Exercise can improve cognitive function and memory, and may even reduce the risk of cognitive decline in older adults.

Overall, regular exercise is an essential component of a healthy lifestyle, with both physical and mental benefits.

The most effective ways to exercise can vary depending on an individual's fitness level, goals, and personal preferences. However, here are some general tips for effective exercise:

1. Choose exercises that you enjoy: It's important to choose exercises that you enjoy to ensure that you'll stick with your routine. Whether it's dancing, swimming, hiking, or lifting weights, find an activity that you love and make it a regular part of your routine.

2. Mix it up: Incorporating a variety of exercises can help to prevent boredom and work different muscle groups. Consider incorporating cardio, strength training, and flexibility exercises into your routine.

3. Set achievable goals: Setting realistic goals can help to keep you motivated and track your progress. Whether it's running a certain distance or lifting a specific weight, setting achievable goals can help you stay on track and measure your success.

4. Follow a consistent schedule: Consistency is key when it comes to exercise. Set a regular schedule and try to stick to it, whether it's working out in the morning, during your lunch break, or after work.

5. Incorporate high-intensity interval training (HIIT): HIIT workouts involve short bursts of high-intensity exercise followed by periods of rest. This type of workout can be very effective for improving cardiovascular fitness and burning calories in a short amount of time.

6. Incorporate strength training: Building muscle can help to increase metabolism and improve overall physical performance. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine to build muscle and improve overall strength.

7. Listen to your body: It's important to listen to your body and rest when you need it. Overtraining can lead to injury and burnout, so make sure to give your body the rest and recovery time it needs.

Benefit Probiotics

Probiotics are live microorganisms, usually bacteria or yeast, that are commonly found in certain foods and supplements. These microorganisms are believed to provide a number of benefits to human health, including:

1. Improved Digestive Health: Probiotics can help to restore the natural balance of microorganisms in the gut and prevent harmful bacteria from growing, which can improve digestion and alleviate symptoms of digestive disorders like diarrhea, constipation, and irritable bowel syndrome (IBS).

2. Boosted Immune System: Probiotics can stimulate the production of antibodies and immune cells, which can help to fight off infections and improve the body's overall immune response.

3. Reduced Inflammation: Probiotics may help to reduce inflammation in the body, which is associated with a variety of chronic diseases, such as inflammatory bowel disease, eczema, and allergies.

4. Improved Mental Health: There is evidence that probiotics may have a positive impact on mental health by reducing symptoms of depression, anxiety, and stress.

5. Enhanced Nutrient Absorption: Probiotics can help to break down food and improve nutrient absorption, which can improve overall health and wellbeing.

It's important to note that the specific benefits of probiotics may vary depending on the type of probiotic strain, the dosage, and the individual's health status. It's recommended to consult with a healthcare professional before starting to take probiotics.

Foods high in probiotics:

1. Yogurt: Yogurt is one of the most well-known sources of probiotics. Look for brands that contain live and active cultures, which can help boost the number of good bacteria in your gut.

2. Kefir: Kefir is a fermented drink that is made by adding kefir grains to milk. It has a tart, slightly sour taste and contains a variety of probiotics.

3. Sauerkraut: Sauerkraut is a fermented cabbage dish that is a popular side dish in many cultures. It contains probiotics and is also high in vitamins C and K.

4. Kimchi: Kimchi is a traditional Korean dish made from fermented vegetables, typically cabbage. It has a spicy, sour taste and is high in probiotics.

5. Miso: Miso is a fermented soybean paste that is commonly used in Japanese cooking. It has a salty, savory taste and contains a variety of probiotics.

6. Tempeh: Tempeh is a fermented soybean product that is a popular meat substitute for vegetarians and vegans. It is high in protein and also contains probiotics.

7. Kombucha: Kombucha is a fermented tea that is made by adding a SCOBY (symbiotic culture of bacteria and yeast) to sweetened tea. It has a tangy, slightly sweet taste and is high in probiotics.

8. Pickles: Pickles are cucumbers that have been fermented in a brine solution. They are high in probiotics and alsocontain antioxidants.

These are just a few examples of foods that contain probiotics. Incorporating these foods into your diet can help improve your digestive health and overall well-being.

5 Ways to Relieve Stress

In today’s busy and challenging world, we all get stressed.

Here are 5 proven ways to relax and slow down.

1. Prayer 

By taking a deep breath, we can stop and pray literally anywhere we go. In a recent Italian study of 50 teachers, those who prayed regularly during a 60 day trial experienced less emotional exhaustion and physiological impairment.

2. Sauna

Regular sauna sessions have been linked to elevated endorphin levels. This leads to an increased sense of calm and feelings of wellbeing.

3. Hot Bath

In Japan researchers compared the mental affects of bathing versus showering. They found that the participants that soakedin a tub reported significantly less stress and fatigue.

4. Yoga & meditation

A study conducted  in 2017 observed 96 adults that regularly practiced meditation and yoga found that participants had lower levels of cortisol  and marked improvement in cellular aging. This means that yoga and meditation can improve oxidative stress as well.

5. Tai Chi

A study at the university of California tracked the effects of a two hour weekly tai chi session in 90 breast cancer survivors over five years. The researchers found that not only did this lower stress hormone levels but also down-regulated gene association linked to chronic inflammation.

Resources ( Cenntenial health)

Simple Cauliflower Fried Rice

This delicious and easy five ingredient recipe is not only healthy but also fast and easy to make.

Seek out shrimp that are free of sodium tripolyphosphate (STP) as it significantly booststhe sodium in your shrimp.

Total time to prepare: 20 minutes

Serves: 4

3 teaspoons of sesame oil, divided

10 medium shrimp peeled and deveined

5 large eggs, lightly beaten

1 cup of sliced green onions

16 ounces of fresh or frozen riced cauliflower

½ a teaspoon of freshly ground pepper

¼ teaspoon of sea salt

1. Heat 1 ½ teaspoons of sesame oil in a skilletover medium heat. Add shrimp and cook for 3 minutes.

Remove shrimp from pan.

2. Return pan to medium heat and add 1 ½ teaspoons of oil.

Add eggs and cook for 2 minutes until almost set stirring only once.

Fold eggs in half, remove from pan and when cooled cut in ½ inch pieces.

3. Heat the remaining 2 tablespoons of oil in a pan over medium high, add1/2 a cup of green onions and cauliflower.

Cook for 5 minutes without stirring or until brown.

Add shrimp, eggs, pepper and salt.

Top with the remaining cup of green onions.

Calories per serving 269.

Fat 17g

Protein 20 grams

Carb 9grams

Fiber 3 grams

Sugar 3 grams

Sodium 358 mg

Calc 12 % DV

Potassium16 %DV

Identifying Heavy Metals

Identify heavy metals and how they contribute to increasing health-related issues

Many people are not aware of the problems of heavy metal toxicity. Heavy metals include mercury, aluminum, lead, cadmium, nickel and arsenic. They are particularly toxic to the system because they damage the inner workings of the cells and at the same time impair all pathways of detoxification, affecting skin, cell, blood, lymph, bowel, lungs, kidney and liver. Heavy metals will collect inside cells especially those of the brain, nerves, kidneys, and the immune system. We are exposed to heavy metals through environmental contamination from industrial processes and fossil fuels that spew lead particles in the environment.  We can absorb mercury from cracked or old amalgam dental fillings and contaminated fish.

Heavy metal toxicity can have a wide range of symptoms from headache, fatigue, tremors, dizziness, and impaired ability to think. Heavy Metal can be detected through hair and urine analysis.

We can detoxify heavy metals through intravenous chelation therapy with EDTA in a doctor’s office. Benefits occur rapidly, but side effects can be headache, mild pain, fatigue. Oral chelation is just as effective, but works more slowly.                                                                                                        

Benefits of Massage Therapy

Massage therapy is a wonderful tool for self-care and one of the best things you can do for your well-being.

In today’s hectic world the calming effects of massage therapy help to treat mental and physical ailments such as stress, pain, anxiety and depression in a holistic way.

Here are its top 10 benefits of massage-therapy:

1. Pain Relief

One of the most important reasons people get massages is to relieve pain. Whether it is chronic pain from an illness or from excessive exercising, massage therapy is the key to relieving pain in a holistic, noninvasive way. Regular massage therapy sessions relieve muscle cramps and spasms, stiffness and body aches and reduce or prevent them altogether.

2. Stress Relief

Daily life can be stressful. Work or family life can overload our nervous system and elevate our stress hormone levels. By raising dopamine levels, massage therapy will calm the system down and put us in a state of deep relaxation. This can be a complete reset to the system.

3. Increases Circulation
Through the pressure applied during a massage therapy session, blood flow increases, and the lymphatic systems is stimulated. This creates pain relief while also improving circulation. The circulatory system then pumps oxygen and nutrients to the muscles and organs to improve blood flow and remove waste.

4. Boosts the immune system

Our immune system is designed to fend off colds and fight infections. Sometimes, poor nutrition, lack of sleep, and stress can weaken our body’s natural ability to fight infections. Massage therapy is a wonderful way to increase immune function and protect oneself and keep healthy. Certain massage techniques will improve the flow of lymph, a bodily fluid that fights infection and disease, as well as remove excess lymph through manual drainage.

5. Improves Posture and Flexibility

Massage therapy can greatly increase flexibility and improve posture by loosening and relaxing muscles. This will also increase range of motion, improve posture and greatly relieve pain.

6. Lowers Blood Pressure

High blood pressure is a serios condition. Massage therapy reduces stress and anxiety which then lowers stress hormones and helps to keep blood pressure down. This leads to a more relaxed and stress-free way of living.

7. Relaxes Muscles and Mind

Daily life can be very stressful. Massage therapy activates the para-sympathetic nervous system which controls the ability to feel good, therefore helping the body to relax. As muscles are relaxed tensions melt away leading to a calming state for the body and the mind.

8. Rehabilitates Injuries
 Massage therapy can be a wonderful adjunct to any rehab program. Massage therapy increases circulation, relaxes muscles, increases flexibility and posture while also reducing recovery time. This can help to ease stress that is intensified by painful injuries.

9. Flushes Bodily Toxins
Regular massages therapy can flush out lactic acid build-up in the muscles, promote sinus drainage, loosen mucus in the lungs and break up scar tissue. Through this process of clearing out toxins and inflammation, massage can improve energy levels and stamina.

10. Regulates Blood Sugar Levels
Massage therapy can support the body process of regulating blood sugar levels. This is because massage releases endorphins, which are hormones that can help to regulate blood sugar levels. Additionally, massage therapy has been shown to reduce cortisol, which can also help to improve blood sugar levels.