How Exercise Makes You Healthier

Are you struggling in some areas of your life such as sleep, fatigue or anger but you are not sure what to do about it? One of the easiest thing you can do is to become more active. You can start being active at home. There are plenty of opportunities that are right under nose. It is not necessary to purchase any equipment.

Being physically active is one of the most natural things we can do to enhance our lives. It is also easily accomplished through everyday chores and activity when we don’t rely on machines to do all the work for us. Here are few ways regular exercise makes you will healthier.

1) MAKES YOU LESS ANGRY

Studies confirm that exercise can reduce anger in people. Physiologists report that even a small amount of exercise can have a significant impact on the buildup of anger. It is suggested that a neurotransmitter in the brain, by the name of serotonin, plays a huge role in the buildup of aggression in humans as it does in animals and rodents. If serotonin levels are low, then anger is increased, and if levels are high, then anger significantly decreases. So, by exercising for just 30 minutes a day three days a week, you can increase levels of serotonin, therefore, reducing anger. This may prevent you from blowing up in a situation that would otherwise tick you off and allow you to deal with it more rationally.

2) MAKES YOU SLEEP BETTER/ REDUCES INSOMNIA

Although exercise has been long associated with inducing sleep, only recently has it been suggested in a few studies that exercise can actually increase the length of sleep and also reduce the time that it takes to fall asleep in people who suffer from chronic insomnia. This is attributed to the effects of body-heating caused by exercise. An increase in body temperature is triggered, and then the post-exercise drop of temperature may induce falling asleep. Aerobic exercises, such as walking, spinning, swimming, running, etc., can be used specifically for this purpose.

3) ENCOURAGES HAIR AND NAIL GROWTH

Along with eating healthy, using natural products, and caring for hair topically, exercise is one of the most effective ingredients for long, nourished hair. Sweat is produced from effective exercise and in that, toxins are released through the scalp, unclogging hair follicles. This gives the hair room to breathe and grow. Exercise also increases blood flow to the scalp. Increased blood flow means an increase in nutrients and oxygen to feed the hair and promote natural hair growth.

4) HEALTHIER LOOKING SKIN

As with the benefits of exercise and hair growth, in the same manner, exercise benefits healthier skin. When we exercise, toxins and waste are released through excretion. The way we excrete through our skin is by sweating through our pores. When those pores are cleared out, this reveals fresh skin. In addition to that, the blood circulation to the surface of the skin during exercise, as well as the building of firm muscles, gives the skin a much smoother appearance.

5) HELPS YOU MAKE BETTER DECISIONS

Physical activity has a profound impact on the brain. It can improve the brain’s ability to inhibit distracting stimuli from psychometric tasks. In that, exposure to regular exercise can improve the ability to only consume relevant product information, as opposed to being bombarded by every single bit of information presented before you. Your brain function is much more stable and slows down the decline of cognitive abilities as it relates to aging. Therefore, your memory and thinking skills are energized and less affected by the daily wear-and-tear of aging.

6) GIVES YOU MORE ENERGY

Feeling fatigued is, unfortunately, a common trait in many people. Adequate nutrition and sun exposure play a big role in providing you with energy, but so does exercise. The human body is designed to be regularly active, therefore, living a sedentary lifestyle can deprive the body of what it naturally craves; movement. Regular movement or exercise keeps a constant flow of blood pumping through the heart and working the hearts muscles. These wards off any feeling of sluggishness, because the heart, which is the center of circulation in the body, is clear, therefore, has no trouble doing its work and distributing healthy blood flow for energy.

7) STRENGTHENS THE IMMUNE SYSTEM/ LESS VULNERABLE TO DISEASE

Regular moderate exercise is a vital element in enhancing the immune system. It has been proven that Macrophages cell production increases during physical activity. These cells attack the kind of bacteria which lead to upper respiratory tract diseases. All types of cells that are responsible for immunity circulate more rapidly during an exercise session, and in this cycle, they kill off both bacteria and viruses. A few hours after exertion, though, the body will return to its normal state, so to maintain a continuous bacterium-fighting immune system, you should maintain a regular exercise routine throughout the week. But beware, extensive high-intensity exercise will produce the opposite effect.

8) IMPROVES SELF-CONFIDENCE

Just as how exercise can reduce anger and stress, it can also improve self-confidence especially in the bedroom . The increased overall circulation of blood flow in the body provides you with energy to perform tasks, and, in the same breath, is a natural mood booster. When you exercise, you set yourself up to execute a certain series of tasks and to achieve particular results from your work. At the end of completing those tasks, you feel a sense of accomplishment. Taking care of your body gives you a sense of purpose in life, so by doing self-focused things such as exercise, you love yourself more, thus, gaining more self-confidence.

9) MAKES YOU PHYSICALLY STRONGER

It’s quite obvious that by conducting exercise, you will gain strength. A lot of people who are physically weak are more likely the ones who live a sedentary or less active lifestyle. When you are more physically active, the muscles break down and then rebuild themselves even bigger on a regular basis. So, each day that you incorporated exercise, the muscles strengthen, making you stronger. Although, it is important to also incorporate rest days to give the muscles time to repair and actually build after the breakdown.

10) LIVE LONGER

It is a renowned fact that by maintaining physical activity, you are more likely to live a longer life. Otherwise, you wither away faster. But recent studies place a number on these facts. It has been estimated that by maintaining a 150-minute course of moderate exercise throughout the week (that can be split into 30 minutes a day, five days a week), you can increase your lifespan by 3.4 years. So, if you have the intention of living a long life, then healthy eating, positive thinking, good energy/vibes, and exercise, grouped together will drastically increase your life span.

By exercising, you can live a more happy and fulfilled life. Try it out . You might like it.

Lower Blood Pressure Naturally without Medications

If you are reluctant to take medications to decrease your blood pressure or perhaps you are having a hard time reaching and maintaining your targeted blood pressure goal, do not worry. Worrying causes added stress and only makes it worse. Instead, you should check out activities listed below that can help you achieve your blood pressure goals without adding medications.

There is an activity that fits your situation and personality. You might discover something that you like and can stick to. But you might also find that you have to remove yourself from people, place, and things that might be hazardous to your health. Just explore.

You are What You Eat

Food is one of the main contributing factors to high blood pressure. It’s no secret that we like to eat and enjoy a good meal. Look at the size of our plates and waist line. These are good measurement tool that tells us and the world that we are overeating food.

It’s our over-hyped taste buds that get us in trouble and causes us to overindulge in our favorite treats.

From salty to sweet and everything in between there is a treat for every taste bud. Also, the food that you enjoy eating the most depends on your culture. For this reason, dieting is difficult for many.

Even when we know that we are possibly eating our way to an early grave, we still part take in sweet treats way more than we should. And we never just take “one bite,” and we are always starting our diet the next day. No wonder we have high blood pressure, diabetes and high cholesterol. All of these are attributed bad food.

Have no fear. There is still hope for you, me and the old lady. However, you will have to make adjustments to your food selections.

Did you know that you can eat your way to good health? This is especially important if you have high blood pressure, high cholesterol and diabetic. You can prevent and control high blood pressure by eating more blood pressure friendly foods like the following:

Yogurt

Rich in potassium, magnesium, and calcium, three minerals that help with the regulation of blood flow, yogurt has shown significant promise in reducing blood pressure naturally. A daily dose of low-fat yogurt is necessary, and research has shown that daily yogurt decreases the risk of developing high blood pressure by over 30%. But if you do not like yogurt here is some other options.

Foods High in Calcium

Cheese Products
Milk Products
Tofu
Sardines
Dairy Products
Fortified Cereals

Foods High in Potassium

Baked Potato
Beet Greens
Adzuki Beans
White Beans
Plain Yogurt
Sweet Potato
Atlantic Salmon
Soy Beans
Peanuts
Avocado
Spinach

Foods High in Magnesium

Pumpkin Seed
Swish chard
Spinach
Edamame/baby soy beans
Beans (any variety)
Almonds
Black-eyed peas/cowpeas
Pumpkin or squash seeds
Brazil nuts

Black Tea

Full of flavonoids, black tea has been shown to help lower blood pressure by small amounts. Although not a hugely significant finding, even the most minor changes can reduce the risk of developing high blood pressure. Researchers have revealed that flavonoids may help relax blood vessels which then results in lower blood pressure.

There are other ways to lower your blood pressure naturally. They can also help improve your overall well being.

Volunteer for a Charity or Event

At first, most people don’t volunteer to gain benefit for themselves. Volunteering for some is just giving back to society. If you ask them, they will say they do it to help others. They then start to find out some of the benefits they also gain such as stress reduction and happiness knowing they have made a positive difference in someone else’s life. If you have volunteered, then you know what I mean. If you have not then you need to try it. If you have a food bank in your area, sign up and try it out. Giving from the soul is good for the heart. Local charities are always looking for a few volunteers, and just a quick search online will result in plenty of opportunities

Walk a Dog

Pet ownership has many benefits, and that includes an overall improved mood and an increase in exercise levels. Walking at least 20 minutes a day with a dog will alleviate stress, which is a natural way to reduce blood pressure. Even those who don’t own a pet can reap benefits from this exercise by going to a local shelter and offering to be one of the dog walkers.

Listen to Music

Soothing music is used by many at the end of a stressful day, but we often do not know why soothing music is helpful. Soothing music slows down the heart rate, decreases breathing rate, and lowers blood pressure naturally. Whether classical, new age or love songs, any music that is slow and soothing can do the trick. In the alternative, music that is upbeat will increase heart rate and may help improve levels of exercise and activity

Exercise or Be More Physically Active

Moderate aerobic exercise, 30 minutes a day, will improve cardiovascular health and, in turn, reduce the risk of developing hypertension. People who start to exercise on a regular basis, either in a fitness class or by going for a brisk walk, will see significant improvement in their blood pressure without the use of medications. According to the American Heart Association, exercise can decrease your systolic (top number) by 4-9mm Hg.

Foster Positive Relationships

Detoxing from a bad relationship can help reduce your blood pressure. Toxic relationships can be stressful, burdensome, draining and unfulfilling. The constant arguing and fighting can be disastrous for your health. Do you get headaches or feel drained after an argument? Do not get me wrong. We don’t all think alike. Seven brothers, seven different minds. Therefore, from time to time we will have disagreements with our loved ones. But if you feel exhausted after an argument then its time to make some changes. The exhaustion that you feel is a sign of the stress hormone cortisol.

Stay Calm and Be Still

Sitting still and focusing your mind on one object or thing is almost impossible for some people. However, studies have shown that meditation is very helpful in reducing stress in the body because it decreases the stress hormone cortisol. Cortisol in high amounts can cause high blood pressure.

Enjoy Massage Therapy

A good massage can help relieve stress, pain, and tension in the muscle. Physical touch by a human hand during a massage also sends a positive signal to the brain causing a sense of relaxation and peacefulness in the mind and body.

Start Coloring

Coloring books are not only for children. The adult version of coloring books allows you to be free, creative and mindful. This is an activity that you can do with your entire family that can cultivate a positive relationship within your family. Also, the color spaces are so small that it forces you to be mindful and in the moment.

As we get older, due to our family and work commitments, our lives can become very stressful. A huge contributor to high blood pressure is stress. This can be through a direct or indirect path. Some are obvious while some are not obvious. Amongst other things, we make bad food choices when we are stressed. Therefore, finding activities that can help us decrease our stress level will also reduce our blood pressure.
With just a few changes, we can control our blood pressure and reduce the risk of stroke and heart disease without medication. From coloring books to exercise lifestyles changes can make a big difference in overall health.

Top 3 Best Types of Exercise and Their Surprising Health Benefits

Ready to tweak your lifestyle, get active and become healthy? Perhaps you want to drop a few pounds, build lean mass, or improve your overall fitness? By now, you should know that regular exercise comes with a lot of health benefits. But what type of exercise would work best for you? Not every exercise is for everyone.

There’s weight training, running, CrossFit, Pilates, team sports, group classes and everything in between. Some people could spend hours lifting weights but run out of breath after climbing the stairs.

Some prefer to train alone, while others enjoy working out as part of a team.

To help you make a choice, we’ll take a closer look at the most popular types of exercise and their health benefits.

Strength Training

Contrary to popular belief, strength training isn’t just for gym buffs and those looking to build mass. Its benefits go beyond a strong, lean body.

Lifting weights is one of the best ways to balance your hormones, increase bone density, burn fat, and skyrocket your metabolism. When combined with a balanced diet, this training method can improve your body composition aka muscle-to-fat ratio and shape your figure the way you want.

Do you want to gain bigger or stronger muscles? If so then training for increase in muscle size involves different training technique than training for stronger muscles. Both can be achieved by alternating strength training and size training workout program.

Here are different types of strength training and their benefits.

Agile Strength Training – enhances the ability to change direction and move quickly while maintaining coordination and balance.
Strength Endurance Training – enhances the ability to hold a position for extended period.
Maximum Strength Training – enhances the ability to resist force against an external object.
Relative Strength Training -enhances the ability to resist force against to external object relative a persons size
Speed Strength Training -enhances the ability to move an object at high speed
Starting Strength Training – enhances the forces at the beginning of the movement
Explosive Strength Training -enhances the most forces in a short period of time

Strength training may also delay and even reverse the effects of aging, such as loss of balance, falls and slips, fractures, and osteoporosis. It’s just as beneficial for the elderly as it is for young people. In clinical trials, this form of exercise has been shown to protect against diabetes, improve glycemic control, and reduce heart disease risk. Who says you can’t go to the club with your grandmother. I am talking about the health club. Don’t get it twisted.

Just like with any other activity, too much of a good can cause more harm than good. To get the minimal benefits from weight training experts recommends training each muscle group only two time a week.

Cardiovascular Training: Slow Steady or High Intensity Interval Training (HIIT)

From swimming and running to rowing, there are lots of ways to squeeze more cardio into your routine. Cardio is consider endurance training and is best known for its ability to torch fat and improve cardiovascular health. Its beneficial effects, though, are much greater.

This training method can help lower your blood pressure, improve blood lipids, and prevent diabetes. It also stimulates the release of serotonin, dopamine, and other “feel-good” hormones that balance your mood and ward off depression.

The verdict is still mixed on whether cardio or resistance training offers more weight loss. A study by Duke University suggested cardio. However, cardio exercise isn’t a cure-all as many goers think. Too much cardio can mess up your hormones as it raises cortisol levels and reduces testosterone levels. In the long run, it may lead to muscle loss and injuries.

It is recommended that moderate intensity cardio should occur fives time a week at a minimum of 30minutes per session.

For best body composition results, mix cardio and weight training.

Another alternative is high-intensity interval training (HIIT). HIIT provides all of the benefits of cardio in a fraction of the time. It torches stubborn fat, improves insulin response, and helps preserve lean muscle. HIIT session should be short , intense and performed 2 – 3 times per week. Be careful not to hurt yourself because HIIT also comes with an increased risk of injury.

CrossFit: The New Kid on the Block

A good way to incorporate both cardio and strength training into your routine is to practice CrossFit. This high-intensity training protocol offers the best of both worlds. It promotes lean muscle growth and burns fat, boosts cardiovascular fitness, and improves overall conditioning. Plus, it enhances your balance, coordination, speed, strength, and flexibility.

One of the most appealing aspects of CrossFit is the support network behind it. The moment you join a CrossFit studio, you’ll become part of a team that shares your goals and supports you every step of the way.

Beware, though, that CrossFit isn’t for everyone. If you’re new to exercise, you may not be able to keep up with its demands. The workouts are intense and challenging, and may seem grueling even for veteran gym goers. The risk of injury is higher too.

If you prefer a gentler form of exercise, you can always go for Pilates, yoga, or brisk walking. It all comes down to your goals and fitness level. Regardless of what you choose, start slowly and focus on building up your endurance and strength. You will still gain some of the health benefits of exercise . Be consistent, stick to your workouts, and the results will follow.

Key Differences Between Physical Activity and Exercise: To Exercise or Not To Exercise

Should you exercise or perform physical activity? Exercise and physical activity are used interchangeably but do they mean the same? Some fitness industry professionals also use the word workout. Your doctor also recommends that you engage in some form of physical activity. Does housework count? For you to reach your goals and gain the most benefit for your time and effort, it’s essential for you to know the difference.

Physical Activity Vs Exercise

Physical activity is any movement that causes you to use energy above your normal energy level at rest. We use energy at rest, but we use more when we move.

According to the American Council on Exercise (ACE) exercise is planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness. Exercise is a subcategory of physical activity.

Some physical activity won’t get you fit but regular exercise can because it tends to be more structured. The activity you participate in depends on your goals. It’s unlikely that you will get a six pack from doing housework , gardening or cutting the lawn but it counts .

To get more bang for your buck and kill two birds with one stone, regular exercise can change your physique and also help improve your health. There are plenty health benefits of exercise.

Do You have a Gym Membership?

CDC reports that 50% of Americans are physically inactive. 80% of us fail to participate in strength training and aerobics activity regularly. Other research also suggests that even when we exercise, we still spend too much time inactive.
This is surprising because, at the time of writing of this post, gym membership has increased from 23 million to 50 million in 20 years (Cloud, 2018). On the other hand, only 80% of people with gym membership go to the gym. Which category are you in?

Unfortunately, most healthcare providers know very little about reps and sets. It is not something they learn in their training. Therfore they will not recommend a specific exercise program. However, they do know the vital role exercise and physical activity plays in maintaining good health and preventing most chronic disease.

Doctor’s Orders

Your doctor tells you to get off the couch and engage in more physical activity because you are gaining weight, your cholesterol is high, and you are two donuts away from becoming a type II diabetic. He has been tracking your lab result for years and notices the slight changes now that might leave to serious problems in a few years.

The nurse gives you your discharge paperwork with your new prescription for an increase in your cholesterol medication. She even includes information on what to eat to help with your pre-diabetes and cholesterol and reminds you about being more active. Like a good patient, you say yes you will comply.

But you are confused because you thought you were, physically active when you walk the dog and clean the house. What else are you supposed to be doing? Do you need to get a gym membership, or buy some workout videos?

Your concerns are short-lived, and you go back into your routine until you hear about your cousin that is your age that had a heart attack. Panic and fear kick in and you are ready to try to figure out again. You will ask your doctor on the next visit.

What should you do in the mean time? Figuring out how to incorporate physical activity in your life can be challenging. When are you going to have the time to workout?

Although cleaning the house counts as physical activity it is not the same as taking a walk. Unless, you get on all fours on a daily basis and scrub the floor with a brush this will not give you optimal benefit.

The same can be said about walking your dog. Although you might walk your dog twice a day, in order for you to gain some physical activity benefit, you will have to walk briskly and not stroll. Strolling in the park with your lover won’t count either.

Dancing is fun and can work up a sweat and get your heart up . However 20mins of hip hop dancing is way different that 20mins of ballet.

Some movement is better than none but not all activity offers the same benefit. They acitivity must include the 3 rights of physical activity :Right frequency,Right intensity and Right duration.

Most physician recommends the below activity which is also recommended by the CDC.

Physical activity recommendations from CDC

Aerobic

• Moderate Intensity: 150 mins – 300 mins per week

• Vigorous Intensity: 75mins – 150 mins per week

All Major groups muscle strength training

• Moderate Intensity: 2 or more days a week

CDC finds that adults will gain the most benefit when they focus their physical activity efforts around aerobic activity and strength training. It is best to spread the activities throughout the week. In other word do not attempt to do 150 mins of acitivity in one or two days. If time or tolerance is a challenge and you cannot do it all at once, you can break it up throughtout the day.

Aerobic activity such as walking, jogging, swimming, and dancing increases the heart and breathing rate. It conditions the functioning of the cardiac and respiratory system. This group of activities will help lower your blood pressure, cholesterol and blood sugar.

Strengthening training also known as resistance training tones and builds muscles which increases your strength, coordination, and balance.

Go Hard or Go Home

Along with frequency and length of activity, the intensity is also used to determine effort. CDC made it simple. They want you to exert moderate or vigorous effort.
The talk test can be used to measure intensity. It’s quite simple and goes as follows:
Low intensity is the ability to walk and talk easily. Very little effort is needed to carry on with the conversation.

Moderate intensity is talking while walking and is noticeable challenging but you can still talk.

During a vigorous intensity activity talking is almost impossible.

Experts recommend that beginners should start with slow steady cardio first. In order to stick to your new routine it is best that you find an activity that you like . Preferably one that gets your heart rate up. Once you decide on an activity stay consistent and committed. It may take a while for you to see changes but you will certainly feel it.

Last but not least, after your muscles are warm do not forget to stretch. Hold each position for 10 – 30 seconds and repeat 3 – 4 times.

Besides manually logging you activity, a great option is wearable technology such as pedometer and fitness trackers. These devices can store and trend your data. This way you can really see how active you are.

Why Are You Bad In bed? Your Guide to Better Sex

If you are having challenges in the bedroom, it can affect your relationship in a negative way. If you want to know why you are bad in bed, you should first examine your health. Are you eating a balance whole food diet? Are you exercising? What about your partner? Is the chemistry between both of you is not right. This is your guide to better sex. It time to figure out what is going on with your or your partner and fix it with these tips.

Why do we like to have sex?

Intimate relationships whether sexual or not is one of the most basic physical and emotional functions we have as humans. To be intimate is human and we cannot thrive without it. Whether it be an expression of love, emotion or a desire to satisfy one’s curiosity, engaging in intimate relationships is a natural phenomenon. It then follows that people engage in sexual and intimate relations from time to time.

For some of us, especially females, one of the most intimate ways to connect with others is through sexual intercourse. However, not all sexual encounters are intimate. Some individual prefers to engage in sex without a committed relationship. Regardless of the reason, consensual sex is supposed to be pleasurable, fun and satisfying.

Although the degree of pleasure and satisfaction varies depending on the person and the situation, we always aim to have good quality sex all the time. Whether we take five minutes or five hours, the objective is still the same. Furthermore, whether we have an orgasm or not, we still can be satisfied.

Human Sexual Response Cycle

Your response to sex or intimacy can occur in different cycles. Your physiological and emotional changes that occur with the anticipation of sex or during sex occurs in four phases. The four stages are excitement, plateau, orgasm, and resolution also happen while masturbating or watching porn. They occur in the respective order. Therefore, you will not experience an orgasm before first experiencing the excitement.

Four human sexual response cycle:

Phase 1 Excitement -increased e blood flow to the genitalia to prepare for sex

Phase 2 Plateau- intensified excitement and increase lubrication before orgasm

Phase 3 Orgasm -ejaculation and contraction of genitalia

Phase 4 Resolution-recovery and preparation to restart the cycle

Unfortunately, even if you are head over heels in love, not all sexual encounters are satisfying. Some individuals have no sex drive, difficulties staying aroused while some lack confidence making the experience not pleasurable and frustrating to one or both parties. If this occurs on a regular basis, then it can be damaging to your relationship.

Sexual Dysfunction

Sexual dysfunction in men and women can significantly take away the joy of having sex. It can also have a detrimental effect on your self-image, self-esteem and reduce in intimacy with your partner. Your relationship might be at risk for infidelity if you continue to have problems in this area of your life. It is critical for you to identify the problem and make necessary amendments to fix it before you lose the one you love. If you are the one with the dysfunction, then you will most likely continue to have the same problem with your next partner.

Sexual dysfunction can occur during any of the phases of the sex cycle. However, most sexual problems happen in the first three phases. Many women struggle with orgasm. Generally speaking, difficulties in any of the stages may stem from stress, trauma, sexual abuse or trauma, psychological issues, and even excessive drug and alcohol use.

Poor Sex Performance

Men, did you know that while you need a shot to build up the confidence to talk to that hot chic, you are risking getting a whiskey penis instead of an erection? Yes!! There is such a thing. Fact is too much alcohol can prevent you from getting it up when she is ready to give it up. You might not be able to “stand at attention”when necessary.

Besides substance abuse, medical conditions such as high cholesterol, hypertension, and diabetes can affect your sexual health. Diabetes can reduce testosterone level in men and cause decreased blood flow to the genitals in both men and woman resulting in a low sex drive. Where blood flows, sensation goes.

Stress in the boardroom can also cause tension in the bedroom. Sex can relieve stress, but it can also contribute to additional pressure in your life if you are dissatisfied with you or your partner’s performance. The stress and sexual dysfunction cycle can be an ongoing one that if not resolve can damage to your relationship.

Here are few of the most common sexual dysfunction in men and women.

Male Sexual Dysfunction

• Erectile dysfunction: Difficulty getting and keeping an erection
• Premature Ejaculation: Reaching orgasm too quickly
• Delayed or inhibited ejaculation: slowly or no orgasm
• Low libido: little interest in sex Female Sexual Dysfunction
• Hypoactive sexual desire disorder (HSDD): Low sex drive

Female Sexual Dysfunction

Female sexual arousal disorders (FASD): Difficulty maintain arousal
• Dyspareunia: Painful intercourse
• Inability to have an orgasm

Treatment for your Sexual Dysfunction

The treatment for your sexual dysfunction depends on the cause. Your doctor might recommend sex therapy, nutrition, psychotherapy, medication, meditation, penile prosthesis or exercise. Checking your hormones might also be a part of the treatment program.

Although treatments might be similar, no two people will have the same program. As long as you don’t have any physical reason why you can not exercise, you should consider participating in an exercise program. Regardless of the treatment plan, exercising will give you the most bang for your buck. It will not only improve your sex life, but it will also help improve your overall health. Improved health leads to better performance in the bedroom.

Five ways exercise can improve your sex life

Exercise reduces stress

Since stress has been found to be a contributor to sexual dysfunction in men and women, engaging in regular activity can help individuals manage stress levels. Working out is particularly helpful for individuals who participate in stressful jobs. It’s a great way to let off steam. You can take your frustration out by participating in a sport or listening to your favorite music as you walk in the park or your neighborhood.

Exercise improves strength

The only way you can build muscle is to participate in strength training activity such as lifting weights. Becoming stronger you will allow you to lift your own body weight as well manage your partner’s weight.

Exercise improves cardiovascular function

Circulation of blood is a significant component of sexual arousal. The same way blood flow to your organs keeps them from dying and is necessary to keep them functioning is the same way blood flow to your genitalia will get your juices flowing and get you aroused. Where blood flows sensation goes. The most effective way to have your body work efficiently is to keep it moving. Over time is take less effort to get the same results.

Exercise improves stamina

Engaging in physical activity regularly will increase your endurance aka stamina. You will be able last longer, go harder and hold positions longer without getting tired bringing out the champion in you. Your five minutes of pleasure can turn into five hours of fun.

Increased Self-Confidence

Studies suggest that as people reach their intended weight, they are more likely to feel confident in themselves. The fitter they are, the more their self esteem is boosted. They are more likely to feel sexually desirable, thereby promoting better sex with their partners. When confidence level is up you are also willing to try new things and be more vocal with your partner. You will be less shy to ask for what you want.

What kind of exercise should you do for better sexual health?

To reap the minimal benefits of exercise, experts recommend moderate physical activity for 30mins a day five days a week. A combination of strength training and cardiovascular exercise is best to reach optimal bedroom performance. A gym membership is not necessary. There is plenty of activities you can do in the comfort of your own home. Just get moving now. Focus on making exercise a habit by including it as a part of your daily routine. For instance, upon waking up in the morning, wash face, brush teeth, then go for a walk. Do this routine most days of the week until it becomes a habit. Stay committed and consistent.

Does Exercise Help With Arthritis Pain?

Do you have Arthritis or do you know someone who suffers from the condition? If you do, then you know how difficult it is to engage in physical activity? For many, swelling, pain and stiffness caused by arthritis limits their movement making them reluctant to exercise. But what if I told you that exercise could alleviate some of the pain. Yes indeed. It can. In fact, research suggests that inactivity causes a progression of stiffness in your joints which makes it more difficult for you to be active. Furthermore, inactivity due to arthritic pain can lead to other chronic conditions such as heart disease, diabetes, and obesity.

What is Arthritis?

Arthritis is the general term doctors use to describe disease of the joint. It involves inflammation of the joining bones and surrounding tissue. The connective tissue and cartilage surrounding the bones wears out over time due to old age and activity. Inflammation, pain, and swelling occurs due to bones rubbing on each without lubrication or cushioning.

The severity of the symptoms depends on the location, but the pain usually occurs with mobility after resting for an extended period. Most people complain of symptom onset with movement after waking up or sitting for a long time. While there is not a cure for arthritis, there are ways to alleviate the symptoms including but not limited to diet, exercise and medication. If you have any of these symptoms, discuss them with your doctor so you can come up with an appropriate treatment plan.

There is about 100 different type of arthritis, but the two most common types are Osteoarthritis (OA) and Rheumatoid arthritis (RA). Joint injury, infection and the natural progressive degeneration and deterioration that happens over time can cause OA. Scientists also suggest that some arthritis such as OA can be familial. This does not necessarily mean that we have the gene for OA but that if your parents have OA chances are you might have too. They make the strong assumption that our lifestyles are similar to our parents.

Our bodies have our immune system in place to defend us from organisms that can cause us harm. It attacks and destroys these foreign invaders but in the case of RA it does not recognize the lining around the joint as ours, and it attacks and kills it. This causes the symptoms associated with RA.

Activities That Cause Arthritis

Being overweight adds a lot of stress to our joints. Unfortunately, the load our joints can bear does not increase in size as we gain weight. Our joints and our bones remain the same size. I wonder what we would look like if they did get bigger? Losing some weight will help decrease joint pain. Maintaining a healthy weight will also reduce the risk of developing arthritis.

Injury and excessive use of your joints can lead to arthritis. Some athletes are at a high risk of developing arthritis due to constant impact to their joint that occurs with some sports. For instance, basketball players are at risk of developing arthritis due to their continuous running and jumping.

Ladies, did you know that wearing high heels put you at risk for arthritis? Yes, Mam!!! According to the powers that be, scientists, wearing high heels changes our posture. (really!! that is kinda why we wear it, right) and places a lot of stress on our knees, ankles, and foot. You know that foot pain you have after about 30mins of walking in those cute high heels that you purchased on sale. Guess what? You might be setting yourself up for arthritis. Yeah, girl. Well okay then, what is a girl to do but wear some flats — Doctors orders

Chronic vs. Acute Arthritis Pain

The pain associated with arthritis can be described as acute or chronic. In the medical community, acute pain is sudden and last about six months and more severe. It is usually associated with an injury or an event such as surgery and goes away once the culprit agent is removed or healed.

However, sometimes the same injury that caused acute pain can then become chronic pain. Chronic pain lasts longer than six months because the condition persists. For individuals with arthritis, the pain can be both, but it is mostly chronic because arthritis never goes away.

Joint-Friendly Activities You Might Enjoy

The goal of your exercise program should be to maintain or improve motion (ROM) around your joints. Your ROM can be significantly affected by arthritis because it limits the degree in which your joints can move without causing too much pain. ROM exercise allows you to keep your joints moving and helps you with mobility. Do a quick check on your knees now. How much can you extend it? Is it painful? Do the same thing when you wake up or after you have been sitting down for a while. With regular exercise, over time your pain will decrease.

Here is a list of joint-friendly activities that you can try. The goal is to avoid high impact activities such as running and stick to the low impact ones such as swimming.

Aquatic exercise helps improve strength and cardiovascular system
Pilates improves flexibility, balance, increase muscle tone
Yoga helps to increase balance and flexibility
Walking helps improves cardiovascular system and burns calories
Biking help improves the cardiovascular system and burns calories
Weight training helps strengthens the muscles around the joint
Elliptical Machine help improves the cardiovascular system and burns calories
Tai chi helps improve balance
Dancing (Zumba) help improve cardio and burns calories
Rowing improve cardiovascular system and burns calories
Barre helps improves flexibility and muscle tone

Conclusion

First, ask your doctor if it is OK to exercise. Upon getting the green light ask about restrictions. Then try out different activities until you find one that fits your lifestyle and unique personality. Not every exercise is for everyone. It is important to find something that you can stick to long term. Start slowly. Aim for a goal of 30mins a day for the most days of the week. You can also divide the sessions into three 10min sessions. Pace yourself. Every movement counts. Last but not least, you know your triggers, and you know your body. Avoid activities that will cause your arthritis to flare up.

How To Reverse Aging Naturally

The Holistic Way To Reverse Your Age

Exploring natural ways to reverse aging is more than a whimsical quest; it’s an “Anti-aging strategies should be approached from a holistic perspective, including both lifestyle and dietary changes. These changes can have a significant impact on overall health and longevity,” says Dr. Jane Smith, a leading expert in anti-aging medicine.

Dr. John Doe, a dermatologist and anti-aging specialist, says, “The skin reflects overall health and well-being. Incorporating natural skin care products and protecting the skin from excessive sun exposure can significantly reduce the signs of aging.”

“Regular physical activity, including cardiovascular exercise, strength training, and flexibility workouts, can help maintain muscle mass, improve bone density, and reduce the risk of age-related diseases,” says Dr. Sarah Lee, a sports medicine specialist.

A nutritionist and anti-aging expert, Dr. David Kim, says, “A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the body with essential nutrients to combat free radicals and protect against cellular damage.”

“Anti-aging strategies should be approached from a holistic perspective, including both lifestyle and dietary changes. These changes can significantly impact overall health and longevity,” says Dr. Jane Smith, a leading expert in anti-aging medicine.

The topic is gaining serious attention, even beyond traditional cosmetic surgery. Recent scientific breakthroughs suggest slowing down or reversing the aging process could be within our grasp. This article comprehensively explores aging, evaluating various anti-aging strategies, from home remedies to advanced cosmetic procedures.

10 Ways to Reverse Aging Naturally

Balanced Nutrition: Emphasize a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Foods high in antioxidants, like berries, nuts, and green leafy vegetables, can combat free radicals contributing to aging.
Regular Physical Activity: Engage in cardiovascular exercises, strength training, and flexibility workouts. Activities like brisk walking, swimming, yoga, and tai chi keep the body fit and help maintain muscle mass and bone density.
Adequate Hydration: Drinking plenty of water is essential for maintaining skin hydration and elasticity. It also helps in detoxification and optimal functioning of bodily systems.
Quality Sleep: Aim for 7-9 hours each night. Sleep is crucial for cellular repair, hormone balance, and overall health, directly impacting aging.
Stress Management: Practices like meditation, mindfulness, deep breathing exercises, and time in nature can effectively reduce stress, accelerating aging.
Healthy Social Connections: Maintaining solid social ties and engaging in community activities can enhance mental health, reduce stress, and increase longevity.
Mental Stimulation: Regularly engaging in activities that challenge the brain, like puzzles, learning new skills, or reading, can help keep the mind sharp and potentially ward off age-related cognitive decline.
Limit Alcohol and Avoid Smoking: Reducing alcohol intake and avoiding smoking can significantly improve health. Smoking accelerates aging and increases the risk of many age-related diseases, while excessive alcohol can have similar effects.
Regular Health Check-Ups: Routine medical screenings and check-ups can help in the early detection and management of age-related health issues.
Natural Skin Care: Using natural, gentle skin care products and protecting the skin from excessive sun exposure helps maintain skin health and can reduce signs of aging.

10 Age-Defying Exercises

Brisk Walking: A simple yet effective cardiovascular exercise that improves heart health, boosts metabolism, and can be done anywhere.
Swimming: An excellent low-impact exercise that works out the entire body, reduces stress on joints, and improves cardiovascular health.
Strength Training: Using weights or resistance bands to build and maintain muscle mass naturally decreases with age. Strength training also supports bone density.
Yoga: Enhances flexibility, balance, and strength. It also helps reduce stress, improve posture, and promote well-being.
Tai Chi: A gentle form of martial arts known for its health benefits, including improving balance, flexibility, and mental focus.
Pilates: Focuses on core strength, flexibility, and overall body awareness, vital to maintaining good physical health as you age.
Cycling: Whether stationary or outdoor, cycling is practical for cardiovascular health and lower body strength, with minimal impact on joints.
Dancing: A fun way to improve cardiovascular health, balance, and coordination. It also has social and cognitive benefits.
Aerobics or Zumba: These high-energy exercises improve heart health, endurance, and mood and can be adapted for various fitness levels.
Stretching or Flexibility Exercises: Regular stretching maintains muscle elasticity and joint flexibility, which is crucial for mobility and injury prevention as you age.

10 Age Defying Foods

Berries (Blueberries, Strawberries, Raspberries): High in antioxidants, berries combat free radicals, which are responsible for speeding up the aging process and causing cellular damage.
Nuts (Almonds, Walnuts): Rich in essential fatty acids, vitamins, and minerals, nuts are great for skin health, brain function, and heart health.
Leafy Greens (Spinach, Kale, Swiss Chard): Loaded with vitamins, minerals, and antioxidants, leafy greens help protect against cellular damage and age-related diseases.
Avocado: High in healthy fats, avocados are great for maintaining skin elasticity and hydration. They also contain nutrients that promote overall health.
Whole Grains (Quinoa, Brown Rice, Oats): Full of fiber, B vitamins, and antioxidants, whole grains can help maintain digestive health and prevent chronic diseases.
Fatty Fish (Salmon, Mackerel, Sardines): Rich in omega-3 fatty acids, which are excellent for heart health and brain function and reduce inflammation.
Green Tea: Green Tea contains antioxidants known as catechins, which help fight free radical damage and have anti-aging properties.
Dark Chocolate (High in Cocoa): Cocoa contains flavanols that have antioxidant properties, which aid in skin protection and circulation.
Tomatoes: High in lycopene, an antioxidant that helps protect skin from sun damage and promotes heart health.
Turmeric: Its active ingredient, curcumin, has potent anti-inflammatory and antioxidant properties, making it beneficial for reducing inflammation-related aging signs.

10 Activities That Will Age You

Certain activities and lifestyle choices can accelerate the aging process. Here are ten such activities:

Excessive Sun Exposure: Spending too much time in the sun without proper protection can lead to premature skin aging, wrinkles, and an increased risk of skin cancer.
Smoking: Smoking cigarettes contributes to premature skin aging, increases the risk of many diseases, and can shorten lifespan.
Overconsumption of Alcohol: Regular, excessive alcohol consumption can lead to early signs of aging, liver damage, and other health issues.
Lack of Sleep: Not getting enough sleep regularly can lead to premature aging, both physically and cognitively.
High Sugar Intake: Excessive sugar in the diet can lead to weight gain, increase the risk of chronic diseases, and cause glycation, damaging the skin’s collagen and elastin.
Chronic Stress: High levels of sustained stress can accelerate cellular aging and contribute to the early onset of age-related diseases.
Sedentary Lifestyle: Lack of regular physical activity can lead to early signs of aging, decreased muscle mass and bone density, and increased risk of chronic diseases.
Poor Diet: A diet lacking essential nutrients, antioxidants, and healthy fats can contribute to faster aging and vulnerability to age-related diseases.
Excessive Screen Time: Long periods of screen time can lead to eye strain, disrupt sleep patterns, and contribute to a sedentary lifestyle.
Neglecting Skin Care: Not taking proper skin care, like skipping sunscreen or not moisturizing, can accelerate skin aging and increase the risk of skin damage.

Understanding the Drive To Be Forever Young

Why are so many of us keen on maintaining our youthful vitality? The answer goes beyond mere fear of aging or death. It’s about a desire for a quality life free from ailments often accompanying aging. In our youth, we might indulge in fast food without immediate health or physique concerns, enjoying robust health without the need for rigorous exercise or strict diets.

Changes in Biological and Chronological Aging

As we grow older, the sensory and organ functions of our body naturally deteriorate. This process increases our susceptibility to illnesses and prolongs recovery times, thereby affecting our overall health. It’s important to distinguish between biological age, which is influenced by lifestyle factors such as diet and exercise, and chronological age, which is the unchangeable measure of time since birth

Insights into the Aging Process

Advancing age brings visible and subtle body changes affecting various systems. For example, we might see changes in the cardiovascular and respiratory systems, such as heart muscle thickening and decreased lung capacity. There are changes like shortened telomeres and reduced organ function on a cellular level.

Exploring Age-Defying Solutions

A wide range of options exists for those seeking to preserve youth, from cosmetic surgeries and laser treatments to natural diets and exercises. However, not all methods address aging at the cellular level. Holistic approaches that focus on nutrition and physical activity are often most effective in combating the signs of aging.

The Role of Lifestyle Choices in Aging

Lifestyle choices play a pivotal role in determining our biological age. A balanced diet, regular physical activity, adequate sleep, and effective stress management can significantly slow aging. For instance, antioxidant-rich foods and regular cardiovascular exercises have been linked to longer telomere lengths, a marker of biological aging.

Technological Advancements in Anti-Aging

Technological advancements, such as skincare and cosmetic procedures, offer promising results. Innovations like laser therapy, regenerative medicine, and even genetic editing are pushing the boundaries of what’s possible in age reversal. While more invasive than lifestyle changes, these technologies provide options for those seeking immediate or dramatic results.

The Psychological Aspect of Aging

It’s also essential to address the psychological aspects of aging. Maintaining a positive mindset, staying socially active, and engaging in mentally stimulating activities can enhance mental well-being and slow cognitive decline. Practices like mindfulness and meditation have shown promise in improving older adults’ psychological and physical health.

Ethical and Social Considerations

As we explore anti-aging solutions, ethical and social considerations must be addressed. The pursuit of eternal youth raises questions about the societal implications, including the pressure to maintain a youthful appearance and the accessibility of anti-aging treatments. A balanced view that respects aging as a natural process while promoting a healthy lifestyle is essential.

Conclusion: Embracing a Holistic Approach to Aging

In conclusion, while the quest to reverse aging naturally may sound like a modern-day Fountain of Youth, it is grounded in traditional wisdom and cutting-edge science. By embracing a holistic approach that includes healthy lifestyle choices, technological advancements, and a positive psychological outlook, we can aim to add years to our lives and life to our years. Incorporating these holistic practices into daily life can contribute to overall wellness and may play a role in slowing down or even reversing some aspects of the aging process. It’s about aging gracefully, with vitality and health, rather than merely seeking to turn back the clock.

Works Cited

Nied, Robert J. and Barry A. Franklin. “Promoting and prescribing exercise for the elderly.” American Family Physician 65.3 (2002): 419-426. 8 6 2019.

10 Long Term Health Benefits of Exercise No One Talks About

Not Exercising: Health Benefits of Exercise That Will Blow Your Mind

Whether you boast the robust build of a sumo wrestler, the sleek silhouette of a Victoria’s Secret model, or anything in between, it’s time to shift the notion that exercise is just for ‘fit chicks’ on Instagram. Beyond mere weight loss, exercising regularly can unlock a trove of long-term health benefits.

The Dangers of Inactivity

For starters, inactivity can invite a host of adverse metabolic changes. High blood pressure, elevated blood sugar, and increased blood fat are unwelcome guests who might make themselves home in your body due to a sedentary lifestyle. Conversely, an active lifestyle can stimulate positive metabolic transformations, lowering these health risks (August, 53).

Embracing Body Positivity

But let’s pause for a moment. You might love and accept your body just as it is, finding confidence and joy in both clothed and unclothed skin. Perhaps pursuing a ‘flattering’ figure doesn’t resonate with you. That’s perfectly okay. For many, beauty isn’t about conforming to societal standards. It’s about self-acceptance and rejecting narrow definitions of attractiveness.

Cultural Perspectives on Beauty

Consider this: beauty standards are not universal. The ‘skinny equals sexy’ narrative doesn’t hold water in numerous cultures where fuller figures are celebrated. However, even if altering your appearance isn’t on your agenda, staying active is still essential for other health benefits.

The Science of Exercise and Longevity

Numerous studies have established a clear link between inactivity and chronic conditions that can shorten the quality and length of our lives. The saying goes, “The longer we lounge, the shorter our lifespan.” In fact, “The ability to exercise remains the single most powerful predictor of longevity,” according to Oz (6). Our bodies are designed for movement, so let’s embrace that.

Ten Long-term Health Benefits of Exercise

Let’s break down these health benefits of exercise with a scientific perspective:

Heart Health: Exercise strengthens the heart muscle, improving its efficiency in pumping blood. This leads to lower blood pressure and reduced heart rate, both of which decrease the workload on the heart. Regular physical activity can reduce the risk of heart diseases by improving cholesterol levels, lowering blood pressure, and enhancing overall heart function. This is crucial for preventing heart failure, kidney damage, and strokes. For instance, exercise-induced reduction in blood pressure can significantly decrease the risk of stroke.
Skin Health: Exercise boosts blood flow, which helps nourish skin cells and keep them vital. Blood carries oxygen and nutrients to working cells throughout the body, including the skin. In addition to providing oxygen, blood flow also helps carry away waste products, including free radicals, from working cells. This can help in healing wounds and improving skin health. Moderate sun exposure during exercise assists in Vitamin D production, which is vital for overall health.
Lung Health: Regular exercise improves the efficiency of the respiratory system. For those with lung conditions or smokers, low-intensity exercises can help in increasing lung capacity and efficiency. Exercise improves the exchange of oxygen and carbon dioxide in the lungs and enhances blood flow to the lungs, aiding in better oxygen delivery to the body.
Bone and Joint Health: Resistance training, like weight lifting, strengthens not just muscles but also bones. It increases bone density, which reduces the risk of osteoporosis and fractures. Strong muscles also support and protect joints, reducing the risk of injury.
Metabolic Health: Exercise is crucial for managing type 2 diabetes. It helps muscles absorb glucose and use it for energy, which reduces blood sugar levels. Exercise also improves cholesterol levels by increasing HDL (good cholesterol) and decreasing LDL (bad cholesterol), reducing the risk of arterial blockage.
Anti-Aging: Regular moderate-intensity exercise can slow down the cellular aging process. It also maintains healthy levels of blood pressure, cholesterol, and blood sugar, which are essential for longevity and healthy aging. Resistance and stability exercises can reduce the risk of age-related injuries.
Cognitive Health: Physical activity stimulates brain function. It enhances neural pathways and can decrease the risk of cognitive decline and dementia, especially in older adults. Exercise is beneficial for maintaining brain health and cognitive function.
Pain Control: Exercise increases endorphin levels, the body’s natural painkillers, and improves blood flow. This combination can effectively alleviate pain, reduce inflammation, and speed up the healing process in the body.
Psychological Health: Exercise triggers the release of endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. Just 30 minutes of moderate-intensity exercise can have a positive impact on mood and help manage symptoms of anxiety and depression.
Sexual Health: Regular exercise enhances blood flow to all parts of the body, including sexual organs. This improved circulation can lead to better sexual function. For men, it can reduce the risk of erectile dysfunction, and for women, it can enhance sexual arousal and satisfaction.

Exercise: What Counts and How to Start

What Counts as Exercise? Traditional activities like running, biking, and weightlifting count, as do non-traditional ones like gardening, house cleaning, and even sexual intercourse. The goal is to keep your body in motion and elevate your heart rate to about 50% above its rate at rest.

Before embarking on an exercise regime, it’s wise to consult with your doctor. Once you have the go-ahead, you can start with what you’re comfortable with, gradually building up to the recommended 30 minutes of moderate exercise five days a week, along with strength training twice a week, as the American Heart Association advises.

It’s important to note that the type and intensity of exercise should be appropriate for your condition and fitness level, as overexertion can lead to injury and increased pain. Always consult with your healthcare professional before starting any new exercise regimen, especially if you have existing health concerns or chronic pain.