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Chair Yoga Poses for All Ages to have Best Posture and Less Stress

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Chair yoga poses is a viable option if you want to level up the yoga exercises. Yoga has been known for its low-impact form of workouts. But it has been considered significant because of the improvement in the flexibility of joints and blood circulation.

Chair yoga poses give all the benefits that a standing yoga has to offer. From the motion while seating, yoga poses can be as effective as doing yoga in standing positions.

But who can practice the yoga poses while sitting? Can you imagine it doing while in the middle of work? What could be the benefits of the chair yoga poses?

These yoga poses can be practiced by anyone, especially those who wanted to enjoy the great benefits. Mobility limitations are just the second reason. I have known many people practicing yoga, but they have no worries with space or equipment for doing it. 

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Classes are offering different yoga forms. You can find these places in the communities of retired senior citizens. Based on the study, senior or those in the age of 40 years old above, they considered doing chair yoga poses. Others also in favor of these yoga routines because of health conditions like obesity or brain health problems.

Nonetheless, we are not limiting them with the chair yoga poses. Everyone can perform it as long as the poses are appropriately executed. Just start with the easy or for beginners, then you can add more routines for additional benefits of yoga.

Best Chair Yoga Poses

Being said that, here are the chair yoga poses that you can start right away as they do not require any special equipment. 

1. UJJAYI BREATHING

Chair-Yoga-Poses-for-All-Ages-to-03Our body needs a proper yet comfortable way of breathing. Get a chair and sit at the edge of it. Then place your both hands on your waist, following a deep breath in through your nose. Slowly, make sure that it reaches the sides and your abdomen. After that, exhale slowly and repeat 10 times. That would help you to practice proper breathing.

2. CAT/COW POSE

Is it a cat or a cow? Either of the two, it has no difference at all. This yoga pose will improve your back posture, aside from proper breathing. While sitting at the edge of a chair, start inhaling but make sure that your back is forming an arch shape. It will make you look upwards. Then exhale through your spine, not the stomach. To do so, pull your core muscles. Otherwise, your back will be in straight posture too early. After exhaling slowly, do this pose five times to ease tension at your back and neck.

3. TWIST

Chair-Yoga-Poses-for-All-Ages-to-04If you want a quick yoga pose, then this one is for you. The twist is a sitting version of moving your hips in circles while standing. So if you are in a sitting position, push your hips in clockwise and counterclockwise. Make it quick to relax your hip muscles. Overdoing it may cause hip injury or muscles aching in your lower back.

4. SUN SALUTATIONS

It is another yoga pose that needs your upper body participation. With sun salutations, you can use your arms to create a relaxing yoga pose. Sit on a chair, then start breathing in and lift your arms. Then press over your heads with your palms. Exhale while your arms are floating back down to your sides. You can also add a twist with your wrists when exhaling. Consider doing this five times. Not more than that, so your spine will not get fatigued. It will also release tension in your shoulders and neck.

5. HIGH ALTAR SIDE LEANS

To do the high altar side leans of the chair yoga pose, you need to lift your arms and interlace with your fingers. Do this in front of you. Then, move upwards until you reach above your head. Hold this position. Slowly, lean to the right for three breaths and your left side alternately.

6. EAGLE ARMS

eglexuyVGSbYUYMostly, shoulders and back muscles need to be relaxed. Yoga chair poses can do something about it. With your arms at your side, stretch it like eagle wings. Next, bring your two arms in front of you but make sure that your one arm is under the other. Then bend your arms at the elbows and make a twist of your arms. Your palms should intertwine with each other. Hold this position for 5 seconds, then go back to the starting position. Do the same with your opposite arm on top. 

7. NECK STRETCHES

It is not only the shoulders and back, but the neck also needs stretching. As we know, the neck is getting lots of stress. And you can destress it while sitting down—no kidding with that. The first thing to do is put your right arm drape over your head until your palm reaches the left ear. Next, fall your head on your right shoulder slowly. Hold this position for five seconds. Then repeat on the opposite side. Ain’t this yoga pose relaxing to your neck?

8. HIP STRETCHES

There are lots of yoga chair poses, including hip stretches. The hip needs additional stretching aside from twisting. For this one, you need to bend your knee, either left or right. Make sure you sit up straight. Next, place your right ankle or over your left knee. Then lean forward and hold this position for five seconds. Repeat this on the opposite side to feel the full relaxation.

You can also try another pose. This one needs your legs to be wide open while pointing your toes out. Next, reach toward the floor but make sure that your one arm is inside one of the legs. You can do the right or left side. Then lift one arm upward and look up to your palm. Hold this position for five seconds. Do this on the opposite side. 

Sharing Our Insights

Make chair yoga poses one of your workouts not to miss your exercise routine even when you have busy schedules. No more excuses if you are serious about your health, you will not miss a thing. Instead, you will grab any opportunities so you can have a quick stretching of your muscles and relaxation.

Quit Sugar or Quit Life? A Wise Choice Needed for a Better Living

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Quit sugar while you are young and able. Never wait for the moment that you will regret because when it comes to health, prevention is better than cure.

Quit sugar – this was my Doctor’s first advice when I caught my blood sugar level on the peak line. The high sugar level is not a joke; thankfully, I was lucky to have my annual checkup monitored and ensured that I was fit and healthy. Watching my blood sugar level is essential because, as Doctor says, it would be bad for anyone’s health if he or she crosses the borderline. Meaning, it will not be easy to live an ordinary life, like enjoying eating sugary beverages, high sugar foods, and sweets.

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I have what they called sweet teeth that may be the cause of a spike in my sugar level. Well, why should I avoid it – this is what I asked my Doctor though I am familiar with the risk of having high sugar levels.

My Doctor gave me advice. It is plain and simple yet very significant for me to follow and understand.

Getting to the point, here are the benefits that quitting sugar can make our body.

Benefits on Why to Quit Sugar

For a couple of days, it is hard for me to cut sugar, so I almost think that I cannot quit sugar in my daily foods. But then again, I think of the effects it will lead me if I stay on track in eating vegetables.

As I observed the results, it affects my health. It is remarkable, and this proved the adequate proper nutrition that our brain and body need.

My body has high energy levels with a positive effect.

Having high energy does not need to consume dessert. Sugary foods are known to be a source of high energy. But we are wrong with this.

Yes, sugar really gives us an adrenaline rush, but it is not the best source of energy food. The focus on fueling the body with proper nutrients for energy-boosting are healthy foods. You can opt for whole grains, lean meats, leafy green vegetables, and my favorite fruits.

Try these foods in your meal or make a diet replacing your snacks or desserts with healthy foods, and you too will feel the difference.

Losing Weight Easily

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Who would not love losing weight quickly? When I heard about this, I totally agreed with my Doctor.

Quit sugar because it only has empty calories that have no nutrition.

Then I switch to healthy foods that can genuinely help me lose weight safely and effectively. The natural sugar found in fruits and vegetables and with the fiber it contains, it helps me to lower blood sugar levels.

To let you know that added sugar in foods can make your body resistant to insulin, which increases fat storage.

Increase Emotion and Mental Health

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There are questions about why many are finding it hard to quit sugar. One of the reasons why artificial sweeteners are hard to avoid is the compulsive reaction to feeling better. But this is not helpful when you are trying to reduce weight.

Remember that obesity causes high blood sugar levels, which creates mood imbalance, stress, tiredness, and even poor eating habits. I mentioned this earlier. So when you know you have a sugar addiction, it is high time to make a strict discipline when it comes to your eating habits.

Sugar addiction is a habit that needs to address when you want to quit sugar. I admit it is tough to stop eating sugar and unhealthy foods.

Especially, sugar has such addictive properties that it may have more control over our own choices than we make! Suger is one of the biggest causes of mental health issues. The study shows that increased depression, anxiety, mood swings, and focus loss are common problems because of artificial sweeteners.

Again, I suggest you start eating fish, nuts, leafy greens, and lean meats, making you feel better, way better than sugary foods.

Decrease Levels of Inflammation

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Okay, so here it is. If you quit sugar, the essential health benefits you will get is to lessen the inflammation in your body. Inflammation increases when too much artificial sweetener is consumed.

Inflammation leads to different diseases like chronic pain, headache, and allergies. In a recent study, I found out that inflammation can also be linked to Alzheimer’s disease. Imagine with high blood sugar levels can cause you other conditions because of not quitting sugar.

Trust me, all of these can be avoided with combined exercises, diet, and of course, quit sugar. You will be surprised by inflammation problems and other diseases related to artificial sweeteners.

Sharing My Thoughts

Let us see; if there are genuine downgrades if eating sugar foods is about to go beyond control. It is real, and I feel the difference that I learn to quit sugar.

The first improvement I felt was my brain functions were staying sharp. There was less anxiety or loss of focus because I started to quit eating sugar. How about my blood sugar level?

Oh yes, it is slowly decreasing as well as my blood pressure. One common factor of having these diseases is gaining weight over time. Obesity is a consequence of excessive sugar consumptions, which increases the risk of high blood pressure and blood sugar levels. The result of this menace is a heart attack, stroke, kidney damage, and more severe health problems.

Aside from quitting sugar, make sure you do not smoke and keep away from stress. Have some time to exercise to eliminate stress. Please don’t fall into stress eating, which I was guilty of eating. Most of the food that I consumed before was sweeter food, and I did not even skip diet drinks. They were my favorite stress foods. And the result, more catastrophic health problems.

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So I decided to quit sugar and start living a healthy lifestyle and also saving money for healthier food options. Besides wasting your money on buying sugary foods, consulting your Doctor is another factor why it is expensive if you are not going to quit sugar. Take it from me, and this is one of the reasons I choose to restart my diet into a healthy meal plate daily.

Are gummy vitamins good for you? Let us weigh the differences!

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Are gummy vitamins good for you, and are they are the right choice for people, especially those who avoid swallowing real vitamins?

Of course, they are the best option, according to medical professionals considering supplying nutrients to those who are not able to take. The texture and taste of gummy vitamins will help for easier digestion and small doses.

Are gummy vitamins right for you, this is the golden question that everyone is asking since regular multivitamins are hard to swallow? Sometimes, it has a foul taste, especially for children who refuse to take vitamins because of the texture and the taste.

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Doctors often prescribe chewable vitamins or gummy vitamins for children. The benefits of this kind of vitamins offer the same as regular tablets or syrup.

But the form and texture of gummies are different, and here are what you can find in it.

Benefits of Gummy Vitamins (Chewable Vitamins)

Easy to Swallow

For regular vitamins, swallowing is the main problem, especially for children. So the best way pediatricians think about recommending chewable vitamins is for the child to swallow the vitamins easily. Most gummy vitamins are flavored with fruit, which can be enjoyed by both adults and children.

Easy to Digest

Since most vitamins take time to digest, gummies are a good option for the stomach, especially when you have slow digestion. For instance, when you start chewing gummy vitamins, you are already breaking it down into some pieces before reaching the stomach. Also, for pregnant women with morning sickness, chewable prenatal vitamins are being prescribed to avoid vomiting.

Right Amount of Dosage

Other than vitamins, chewable comes in the form of supplements. There are chewable supplements that need to take in a smaller dosage, and one way to have this is to get the right size. When it comes to supplements, the high dosage is not necessary, so chewable form is proper for you.

Package with All the Nutrients

Same as regular vitamins, the gummies contain several nutrients and are more concentrated. Essentials vitamins and minerals needed for the body can be taken as chewable types. But of course, choosing the right dosage is essential.

Better than Conventional Vitamin Tablets

Are-gummy-vitamins-good-for-you-03Are gummy vitamins right for you rather than taking the conventional tablets? The answer is yes. Do not judge the flavors being used to coat the vitamins. It is made as sugar-coated to make it tastier rather than the regular vitamins. It will help you convince your kids to take vitamins easier than before.

Some Sideways Effects of Gummy Vitamins

However, we would like to balance everything about gummy vitamins. So forget the billion-dollar question that is gummy vitamins good for you. It has several drawbacks, so it is still better to observe dosage.

Not All of It is Healthy

If the dosage is not measured correctly, the consumption of gummy vitamins might have insufficient nutrients. It will make your body function improperly. So to avoid this, make sure that proper dosage is always at your hand, especially when giving to a child.  Young adults need proper vitamins, chewable, or non-chewable. The daily dose of nutrients is essential.

Watch out for the Sugar Coated

Are-gummy-vitamins-good-for-you-004Are gummy vitamins right for you though they tasted sweet? Sugar-coated chewable vitamins can be harmful if you always choose this type of chewable. So for more healthy gummy vitamins, you can select natural coated chewable to enjoy the nutrients. Also, look for gummy vitamins with no artificial food colorings. Food colorings can start allergic reactions, behavioral problems, and may cause the growth of cancer.

Aside from that, artificial sweeteners found in the coat of gummy vitamins can harm your teeth over time. Treated like candies, the sugar found in adhesive can attach to your teeth, which will cause bleeding and slow deterioration of teeth; if not all, it can leave some of it. To prevent this from happening, make sure you brush your teeth and drink plenty of water. It will wash away the glucose syrup, gelatin, or sucrose in your teeth. It will also flush out the sugar in your body.

Too Much of It is Bad for Your Health

Though you can see the improvement with your child taking vitamins or supplements because of gummy vitamins, you should take note of the behavior it can give. It can be addictive, and even young adults are not worried about consuming a higher dosage of chewable vitamins.

Yes, it can be flushed out from your body, but it does not mean that you should take a high dosage of it. Overconsumption of vitamins can be toxic, and who knows not all of it can be flushed out daily. Make sure to follow the recommended amount to avoid toxification and addictions, especially to children.

Our Insights

Indeed, chewable vitamins have their pros and cons. But are gummies good for you? Some may say it helps them in many ways, and the improvement can be seen among their children and young adults. However, since gummy vitamins consist of most sugar or glucose, it can be harmful with your teeth. Especially when you are taking vitamin C, the ascorbic acid formulation, it is not advisable to take it along with gummy vitamins. The combination of sugar and vitamin C can destroy tooth enamel. If this combination cannot be avoided, you should make it a habit to brush your teeth or use floss right after you took it. Do not forget to drink lots of water as well.

Staying at Home – The Beauty and Health Benefits of Staying Indoors

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Staying at home offers many opportunities for people who seek beauty benefits, and they can be addictive. Imagine you are not going to be exposed so you can do all your DIY or explore homemade products. Just make sure you are not getting yourself injured or do anything that may lead to an irreversible outcome.

Staying at home has many side effects – emotional and mental distress. But what you must do during this time of social distancing is enjoy life and have a little time for yourself. In other words, let yourself experience self-love and care.

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Before social distancing, most of us tend to address our beauty problems and maintain our beauty routines in a salon and day spa with professional beauty artists. I was not exceptional; I, too, am guilty of relying on beauty experts and let them handle skincare routines and hairstyling for me.

Since we are staying at home for our safety and as well as others due to COVID 19, thankfully, I sought advice to my friend, who is a fan of homemade beauty products and DIY. I told her about my main problem, which is dryness. Irritations come next after the drought. I started feeling a little dry in my hands and nails. Then I observed dryness in my face. Staying at home is not as easy as it may seem, especially when you cannot go to your favorite salon and spa treatment.

So, my friend told me that my beauty problem is not a matter of life and death. Meaning, there are home remedies that I can do to prevent irritations due to dryness.

At first, I was hesitant to try DIY beauty remedies. But I cannot let these problems be a hindrance to my beauty routine. So I tried and experimented with a few homemade beauty remedies while staying at home is the most important.

Staying at Home DIY Benefits

Staying at home can be difficult when you are not used to doing it. So one way to enjoy staying at home and have benefited out of it, I tried the following DIY beauty remedies:

Hand Moisturizers

The most obvious problem I have while staying at home is dry hands, which cause my hands to be irritating.

When you want your hands to be clean and moisturized at the same time, you can use a mixture of olive and avocado oil. This homemade cream should cover your hands at night and put some gloves or wrap your hands with towels so you can get the best results.

Avocado Face Masks

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I am surprised that a face mask can be done at home. Just using avocado and honey, you can make a face mask. This type of face mask can nourish and moisturize your hair. Mixing avocado and a teaspoon of honey can give you radiant facial skin. Then in my next application after a week, I added a tablespoon of plain yogurt. Why? Because I want to have an extra glow to my skin.

Loving My Nails

Of course, who would deny making your nails look polished all the time? Do not be selfish with self-care while staying at home. At first, you will not see the difference between your nails without a manicure. So this is a fair warning to you ladies. You should really give time to your nails if you do not want to have nails like a crap.

So here is what I did to my nails while staying at home.

  1. The first thing I do is make sure that I wash my hands properly, and no hand cream applied. Why? Because it will be hard for you to continue doing manicures. Then I see to it that I remove old polish. I am used to polishing my nails.
  2. I am then checking my nails if it is too long. If it is too long, I make sure to clip or cut it according to the shape that I wanted. For instance, if I want it to be oblong or square, I just need a filing tool to perfect the form.
  3. If my nails are well cut and shaped, I started to apply a thin layer of clear base coat. It will keep the first layer of nail polish to be absorbed.
  4. When I applied nail polish, I saw that there were no unpainted gaps between the sides of my nails and skin.
  5. But I am not done yet! After the first coat, I am ready to apply the second coat. I just follow the shape of the previous first coat. Make sure you move fast, and you do everything right.
  6. Now, for the final touch, I will apply a clear coat to maintain the beauty and style of nail polish—no worries about the polish to my skin. Just make sure you have a remover soaked into nail polish remover to remove excess polish besides the base of your nail.

Use SPF cream.

Staying at home does not mean that you are protected from UVA and UVB. Sunlight does not only have harmful and damaging effects on your skin. Take note of the light coming from your mobile phones and computers. Did you know that lights coming from your gadgets may harm your skin? Well, I admit before knowing this, I have no intention of using SPF cream to my face. But when I found out about this, I became cautious of putting in some SPF cream. I highly recommend such cream with sunscreen that can protect your skin. It is also better to use an SPF cream that can go along over your makeup.

Tame those eyebrows.

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An obvious problem of each lady is maintaining those eyebrows. Well, for me, it is not a big deal because my eyebrows are well maintained. Since I started to go to the salon, I decided to retain the shape and thickness of my brows. You do not want to experience getting out of hand those eyebrows of yours.

So how will you do it on your own since staying at home can give you fuzzy eyebrows? First, you need to brush it up using a brow brush. If you see some strays from below your brow line and between brows, those hairs need to be plucked. Be patient when doing this and do not attempt to experiment for shape. Just focus on how you will clean the messy hairs below your brows. Well, you have all the time since staying at home is the new normal thing now.

Aside from eyebrows, you will start to notice unwanted facial hair. In my case, when I began seeing unwanted hair, I used a particular type of razor to remove fine hairs instead. Well, I do not expect it like a professional service of hair removal. But at least I tried beauty tips to bring beauty in me.

Frizzy hair no more

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Do not expect that you will have gorgeous hair when you stay at home. At first, I ignored my hair. I did not bother myself to check the colors and texture of my hair. So when I noticed it and I was shocked by the results. My hair is not the same as before.

I started to think of some remedies to treat damages and to maintain the color of my hair. Aside from not shampooing most of the time, I began to use a dry shampoo. A good brand of dry shampoo can help you extend your time between washes.

But still, my hair is kind of kinky, and it looks unhealthy since staying at home prevents me from going to the hair salon and spa. So to make sure that no more frizzy hair, I used some hair serum to restore and add moisture overnight.

I understand that staying at home will make you feel bored. When I get bored, I look into some hairstyles online and how to do it. But I did not cut my hair, though. I just look into some hair accessories. I tried wearing headbands, hair clips, and checking on hair color, imagining what hair color will suit my skin tone and type of hair.

Sharing My Thoughts on Staying at Home

Staying at home does not excuse you for physical fitness, exercise, and workout. Aside from beauty tips, you should make time on how to train your body muscles.

In my case, I engage myself with exercises. Remember that body movement are essential to maintain proper blood flow in your body. Getting adequate sleep before midnight is one of the beauty secrets that you should not ditch out.

Saffron Benefits for Skin that Works Excellent and Beyond Expectations

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Saffron benefits for skin are one unique benefit of using this most famous spice around the world. Though it is expensive, saffron has been the choice of many when it comes to cooking and preparing simple dishes. So, why, saffron?

Saffron benefits for skin have been a buzz because of its nutrients and innumerable benefits to our health. It is considered a medicine for the skin because it can cure problems like acne, discoloration, blemishes, and scars. How can you achieve flawlessly and even complexion?

Way back in ancient times, saffron has been the common ingredient to enhance beauty. There are different effects on how saffron benefits our body. Primarily, skin degeneration is the eye why women look more in using this spice.

Yes, skincare product it is! Like other herbal remedies, this became beneficial and, surprisingly, it can give double nutrition, in and out. It also appears that this spice has properties of antidepressants. One of the reasons why many are looking for this.

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Highlighting Saffron Benefits for Skin

Relief from Skin Burns and Rashes

Saffron has anti-inflammatory properties that provide relief from sunburn, rashes, redness, or irritation. It also has features that can lighten and whiten skin tone. Aside from mixing a few strands of it with your drinks, you can also add in a glass of milk and apply it on your face and neck. You can do this daily to get a better complexion.

Saffron Mask with Anti-fungal, Exfoliation and Enhanced Skin Texture

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By doing this, it can also reduce acne and blemishes because of the anti-fungal properties. How can you do this? You can make a paste with basil leaves and a few strands of saffron. Crush them together and apply to your face, leaving it for 15 minutes. Then wash it off with fresh water. You can see the difference and improvement right away.

Because saffron benefits include exfoliation, it clears skin by removing dark circles and improving blood circulation giving it a glow. Who would refuse a naturally glowing skin? If you want this result, you can soak a few strands of it overnight in a teaspoon of water. Then add a pinch of salt and a few drops of olive or coconut oil. Apply it to your skin the next day and allow the mask to dry for 15 minutes before washing it off. You will see the difference using a saffron mask.

Aside from those, it improves the texture and makes it softer and smoother. This is possible even you are not using toner or any treatment. The surface can be enhanced by using different beauty masks. To make a mixture using a saffron face pack, you can add a few strands of it into a half cup of boiling water and four teaspoons of powdered milk. Mix these ingredients until the mixture reaches a thick paste and apply it for 10-15 minutes. Then you can wash it off.

Also, saffron gives hydration, so it is vital to consider saffron as one of your beauty product ingredients. Believe it or not, moisturizing creams have saffron in it. Mixing with lemon juice, a few strands can cleanse and hydrate your skin to look fresh and glowing.

Some Known Health Benefits of Saffron

Aside from skin benefits, there are some medicinal benefits of using it. Of course, it is widely known as one of the expensive spices, but it gives you promising results. Some research suggests that using saffron can cause sweating, prevent bloating, and helps menstruation flow.

Keeping Cancer at Bay

While saffron can be used with your skin, it can be used as medicine with the different antioxidants that can inhibit human malignant cells. In other words, an anticancer property to promote healthy cells with the right doses. It means that it can address cancer cells, causing leukemia, ovarian cancer, and soft tissue sarcoma. The characteristics of saffron contain a dark orange or golden color and crocin, a water-soluble carotene. Crocin is the property that can stimulate the formation of lymphocytes, which helps destroy cancer cells.

Improves Brain Function

In a recent study about saffron benefits for skin, it also discovered that it promotes learning and memory retention. The study demonstrated that its extract, the crocin, has a significant participation in treating age-related mental impairment. In Asian countries’ journal, saffron is used as medicine and became famous for treating Parkinson’s disease, memory loss, and inflammation of the brain nerves. Well, this is one of the best reasons why sticking to using saffron is essential.

Stimulate Hormones for Delayed Puberty

Women, who are commonly suffering delayed puberty and hormonal imbalance can be addressed by drinking milk with saffron. It is a simple method to bring the desired effect and also improve underdeveloped girls during puberty.

During this stage, depression levels become a major problem. I guess using this spice to take care of emotional problems at this time. It addresses stress and to boost “happy” hormones for people.

Saffron works the same when you have low libido. It aids sexual stimulants and can be consumed in a dose of a pinch in a glass of milk during bedtime—one way to bring back the lost desire between couples.

Hair Growth

Saffron-Benefits-for-Skin-001Part of aging is losing some hair, so mixing some with milk or licorice can help increase hair growth. Apply the liquid to the bald area, and over time you will see the result.

Increase Immune System

While it has many benefits, saffron also gives your body antioxidant for additional health benefits in treating cold and fever. The mixture of saffron and milk, then apply over the head, can help you recover from colds. This is an effective way to protect our body from health problems.

Your eating routine can also have a powerful effect. Foods eaten that high in oxidative properties can affect the liver which controlled the toxins in our body. Healthy liver reduced or cancel toxins in our body.

Saffron as Food Replacements

When you have issues with some herbs and spices, saffron can do a lot about the flavor. What is the advantage of using saffron is its hypoallergenic properties? Now we have different ways on how to enjoy it. Eating it can have increase appetite as other saffron benefits.

When it comes to marinating fish, you can use a few strands of saffron with garlic and thyme plus vinegar.

For baking of cakes, pastries, and cookies, you can add saffron to add a golden hue and rich aroma.

For your favorite drinks, you can add saffron in a glass of champagne or sparkling wine and be amazed by turning it into a golden elixir. Also, you can add a few strands with coffee and milk. It will give a soothing and heart-healthy drink.

Our Insights

Indeed, saffron benefits for skin are amazing, and you can see the difference after a few days of using it. But there are always precautions in every food that we eat and the products that we use. For saffron, it is not recommended during pregnancy and nursing. Some symptoms have been seen in clinical studies of medical experts that are related to saffron consumption. Therefore, it is better to review the natural ingredients of each supplement product claiming to have a natural saffron component. It may have a potential placebo effect, or damage if remain unchecked. Make sure that the products you can find online are certified and approved by your dermatologist. There are science parameters in using this product.

Fat Burning Leg Workout, Effective Exercises Stronger Legs

Fat Burning Leg Workout, Effective

Fat burning leg workout is what you need to get slim and toned legs. Who would refuse to gain leg muscles, especially when you are fond of wearing shorts and skirts? Skinny jeans can look best for toned legs.

Fat burning leg workout has seen to be an effective way to lose some fats below your body. If you want to get the proportion size and build of your body, you have to try these workouts for your legs. Including this in your regular exercise can help you achieve your dream form and shape.

Leg exercises are more straightforward than you realize. But when you are overweight and seem to have difficulty in positions for a fat-burning leg workout, we have here some of the best exercises for you to try.

Make sure you are decided, motivated, and looking for the best results after you performed the fat burning leg workout. While doing these exercises, you will observe the differences to your hamstrings, glutes, calves, and thighs, especially inner muscles. Some of the fat burning leg workouts, you do not need to use any equipment, especially the heavy ones.

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Aside from toned muscle formation, doing fat burning leg workout will give you more muscular legs. It means that you can do more than a simple workout eventually. Regular exercises for your legs are better to have more strength and perform well if you do bodyweight exercises.

Actually, before doing heavy weight lifting and other exercises, you will need to have more robust legs to support your upper body. Other than that, more muscular legs can take you far when you are in a marathon. While doing training, fat burning leg workout will be essential, especially when you are eyeing for high-intensity training.

Benefits of Leg Workouts

There are other benefits of doing fat burning leg workout. One of those is strengthening the muscles and giving your body a sense of balance. Power is what the leg workouts provide to our bodies, and you must have this when you perform other training.

Simple exercises for your leg help your mind to focus on your core and improve your posture. For instance, squatting helps your glutes and hamstrings to have a perfect shape. And standing with your classic toned leg, you can observe the ideal form with your fitting pants or leggings.

Preparing your leg strength will give yourself more chances to make more complex moves, such as weights that will accompany some of this. If you take the fat burning leg workout seriously, you will achieve the perfect leg workout.

Famous Fat Burning Leg Workout

Workouts for your legs are not complicated but not easy as well. You can try a different fat burning leg workout, but you should know what exercise to begin with.

Squats

Workout-Squat-blondeSquats are a great workout and a common choice if you want to build sturdy legs. Your starting position should be standing with your feet with shoulder-width apart. Then you need to turn your weight slightly on your heels. Afterward, bend forward your hips while retaining your butt into a sitting position or a squat. Bend your knees the same with your thighs, which are parallel to the ground. While in this position, drive through your heels to stand back up straight. Make a squeeze with your butt, and keep the muscles in your core tight as you stand.

Another form of squats is the pistol squat workout. You are starting with the same position but your feet together. Then lift one leg a few inches from the ground, extending it forward as you flex your foot. With your right knee bent, hinge forward at the hips and sit back into a squat position. Lift your left leg the same height with your hip. Then extend your arms out for balance. Now, try bending your knee at 90 degrees. At this point, do not push yourself too hard if you cannot do it at first try. If you succeed, push your right heel to straighten your leg and return to the starting position. You can repeat this with your other leg.

Lunges

Workout-Effective-lungesReverse lunges are one of the workouts for your legs. If you can perform this fat burning leg workout, you will see the difference in your leg formation. First, you stand with your feet about shoulder-width apart then step backward with your left foot. Place the ball at your side and make sure one of your feet lands on it. Then bend both of your knees, creating two 90-degree angles. Afterward, push your right heel to stand again, but make sure you thrust your left knee toward your chest. You can repeat this on the other side and feel the difference between your legs.

You can make side lunges if you want to perform a fat burning leg workout. Standing with your feet apart about hip-width, you can take another big step out to your right side. Then bend your right knee while pushing your butt back. Make sure to keep a big step out to your right and bend your right knee. Your butt should be driven at the back, maintaining your left leg straight. Also, your chest should be lifted and your core tight. You can repeat this on the other side.

High Knee with Toe Taps

Fat-Burning-Leg-Workout-Effective-Exercises-05One of the effective leg workouts is the high knee with toe taps. This exercise starts differently. Make sure you stand facing a chair if you are at home or a bench if you are at a gym. Then put your hands on your hips. If you are not comfortable, you can place it on your sides. After that, tap your left foot on the bench and swap legs quickly and alternating each side. While doing this, make sure that you keep your back straight and your chest out the entire duration.

Leg Raises

Fat-Burning-Leg-Workout-Effective-Exercises-05The most common and favorite of many is the side leg raises as it is the simple and less effort fat burning leg workout. If you do not want to exert effort, this workout is for you. The starting position is lying on one side with your legs out straight on top of each other. Then make your torso up with your forearm or just make sure your chest is rested flat on the mat. While in this position, lift your top leg toward the ceiling in a slow and controlled movement. See to it that the lift movement will be coming from the hip and butt. Forget the lower back. Then you can return to start and repeat on the other side.

Single-Leg Workout

Fat-Burning-Leg-Workout-Effective-Exercises-05There are different single-leg workouts to burn fats around your legs and thighs. Slimmer legs are better than those with stretch marks and fats.

For instance, you can do the single-leg calf raises. Your starting position is standing with your feet hip-width apart. Then raise your left knee to your hip level, and toes pointed with your hands on hips. You can also put your hands behind your head, whichever is comfortable for you and will make it stable in your position. Make sure your core is tight as you lift your right heel as high as you can from the floor while balancing the ball of your foot. Stand still in this position for three seconds and lower the heel back down. You can repeat this on the other side.

With your glute bridges, you can perform a single-leg workout. Lie on your back and make sure your knees are bent and your feet flat on the floor. Then lift your right leg and make it straight out to your knee. Keep your thighs parallel to each other and point your toe toward the ceiling. Your heels should be pushed to lift your hips while exerting effort to your glutes. It should create one diagonal line from your shoulders to your knees; hold this spot for one to two seconds before lowering back down. You can perform this with the opposite leg.

Inner Thigh Leg Workout

Fat-Burning-Leg-Workout-Effective-Exercises-05You should never miss this workout to burn those fats in your leg. You can start in a single position like lying on one side with your legs out straight and stacked on top of each other. Make sure your torso is flat on the mat and propped up on your forearm. Then cross your top leg over your bottom leg. The crossing should bend your knee, making your foot in front of your bottom knee. After that, lift your bottom leg toward the ceiling in a slow and controlled movement. It should keep your torso stable the entire time. Then you can start with your position and repeat on the other side.

Another inner thigh workout is the inverted inner thigh openers. When you start doing this workout, you should lie on your back, the same with your knees bent and your feet flat on the floor. Then lift your right leg and make sure it does not touch your thighs. Then extend your leg up toward the ceiling.  Lower your right leg out to the right side as far as you can, slowly. It will make your hips and lower back glued to the floor. Then bring your leg back to start. You can do the same on the other leg.

Our Insights

You can choose different fat burning leg workouts as long as you can do it regularly. Also, it will be more effective if you can do it with a proper diet and meal plan. You should watch your calorie intake, especially after your workout.

Mental Health Benefits from Golf: What it takes to be golfers?

Mental Health Benefits from Golf: What it takes to be golfers?

Mental health benefits from golf have a significant factor if you want to have good reflexes and if you’re going to train your mind to have better focus. Focus mind is essential to accomplish many things.

Mental health benefits from golf can be achieved by playing golf, of course. Playing golf can be learned by doing several practices and undergoing different training.

What is golf?

Before trying to go and attend training for golf, it is advantageous to know the meaning of golf. Well, golf is a sport which you can win if you have the lowest score. Unlike other games, the ball is motionless if you played it. Dubbed as a unique sport, playing golf also symbolizes your social status. It is known as a sport for men in upper-class society. 

But it should not be a hindrance if you want to play golf because of the mental health benefits it gives to us.

What are the mental health benefits of golf?

Golf, like other sports, trains our body to be fit and healthy.

Before diving into the mental health benefits of golf, any sports have attribution physically. The benefits of golf in our body can burn almost 2,000 calories. Imagine that you will be walking for over 5 miles with a bag on your shoulder or pushing it. The terrains in the golf course are up and down undulations, so walking is a great workout when playing golf. 

When you are playing, you will have to swing your golf club to hit the ball. If you are going to hit the ball, you will need your full body workout using your arms, legs and core muscles. So playing golf has a perfect effect on your body.

 Golf contributes in the mental health.It contributes to mental health.

Aside from physical activities, golf has a remarkable impact on your mind. According to the study, playing golf contributed to 90% of your mental health. A typical golf course has 18 holes round. So if you are going to finish these holes, you will have to stay focused. Proper coordination with your body and reflexes can relieve many mental disorders like stress, anxiety and depression. Other sports can do the same thing, but playing golf gives more than other games.

It serves a pleasant environment for business meetings.

Mental health benefits from golf include making an enjoyable rapport for new connections and business meetings. Why? Because the people playing golf have something in common. They are friendly, pleasant and successful individuals who love to spend time with the people on the same level. You will have no worries if you are going to pair with other people in the field. Also, new connections can be built up if you are going to meet new golfers in events and tournaments.

Age has no restrictions on playing golf.

Playing golf does not require age. Therefore, mental health benefits from golf have a remarkable impact on retired professionals who chose to play golf instead. Though you will need physical movements, it is still considered a low-impact sport that has less stress and damage to the joints and muscles of golfers. Golf is indeed for old age and older adult who wants to be active when it comes to playing sports.

Playing golf is protecting nature.

Playing golf is protecting nature.

When you are in a golf course, you will see the vast green land. It is a beautiful scenery which is right for your mental and emotional health. Few may only know that golf courses are providing habitats for animals and different plant species. So it is a good thing that golf courses ensure playgrounds for wildlife.

Over-all health starts with excellent mental health.

Mental health benefits from golf affect our health. You will notice if you have no worries, anxieties, depression and stress, your lifestyle is at pace and monitored.

For instance, your heart will work just fine, and the chances of getting heart diseases will be reduced. Thinking positive is connected with your heart. The rate and blood flow of your heart are vital to have normal blood pressure and less cholesterol level. And playing golf can give you the right exercises, especially when you are not allowed in doing heavy lifting and other intense activities.

If you have gained an excellent mental health state, you will also keep at bay the signs of Alzheimer’s disease. It is one of the common mental illnesses for old aged individuals. Keeping your state of mind in function also gives your body a good flow of blood. In this way, you can say you are ageing gracefully.

Another mental health benefit from golf is making your body fit physically. Like we mentioned earlier, a stable state of mind shows the willingness to enjoy walking in the golf course instead of using a golf cart to roam. According to the study, golfers lose weight quickly because they burned more calories while playing golf.

Our Insight

After personally ask a golfer, improving sleep is one of the insights shared with us. Staying outside and playing golf is exercising and being one with nature and enjoying the fresh air. It is one of the most effective combinations of getting enough sleep. Also, it gives your muscles and joints more time to rest and recuperate from your whole day activities.

Aside from letting other people know your kind of sports, it also gives them the impression and appeals that you have good connections and can provide excellent opportunities to other people. According to a research study, it is better to walk in the clean with a fresh air environment because it soothes the mind and improves the functions of the brain. 

In this sense, playing golf is improving mental health. Also, you will allow yourself to live longer. The mental health benefits from golf affect our body until we age, and it will enable us to live longer. 

But before pursuing golf, make sure you have no injuries and health problems that can worsen after playing. Though golf is considered light sports, you do not need to be complacent about the effects it can give you if you have medical conditions. 

Pilates Benefits: Your Motivation for Healthy and Stronger You

Pilates Benefits: Your Motivation for Healthy and Stronger You

Pilates benefits emphasized that doing exercise is good for our health. But this became my favorite because pilates has many health benefits. We have listed here the excellent benefits of pilates for your motivation.

Pilates benefits have been one of the reasons why many are choosing this rather than other forms of exercise. So why not try to perform pilates?

Some claim that pilates benefits strengthened the body and health of an individual. In many aspects of being healthy, doing pilates is an excellent way to lose some weight. In addition to that, it gives you many health benefits, which include having a stable and good health condition.

Benefits of Doing Pilates

1. Improves healing of the injury

Pilates, as a form of exercise, promotes healing of wounds. For instance, when you have broken bones, you can have faster recovery when you practice Pilates. And the good thing about pilates benefits is to lessen the chance of getting injured again.

In this essence, Pilates is a form of physical therapy. It is one of the safest methods to have low impact and partially weight-bearing. It has been dubbed as the most reliable therapy. The degree of flexibility depends on the capability of the person. 

The effect of pilates depends on the severity of the injury and should be adjusted according to the person’s needs. Most individuals tried doing pilates to resolve issues to backache and other back problems.

WertrgsegD2. Efficient breathing

Another pilates benefit that we can consider is to improve proper breathing. People with asthma should try doing pilates. Proper breathing can be improved by pilates. According to the study, pilates supports the lungs to provide air in and out of the body entirely. It focuses on breathing of the person – the thoracic or intercostal breathing.

Proper breathing gives our body the right inhale and exhale pattern. While doing it, it supports the movement of our body. When you are diagnosed with asthma, pilates can make your lungs stronger and normalized your breathing cycle. The usual workout for asthmatics is pilates and recommended as well by therapists.

Athletes’ Performance Pilates3. Athletes’ Performance

To be a performing athlete and if you are results-oriented, you will need to know that this is one of the pilates benefits. Most athletes will need to have balanced muscles to perform the assigned routines or workouts adequately before the game. 

In other words, pilates benefits the athletes in terms of conditioning the whole body, especially the ankles and feet. These are the critical parts of the athletes, so they will not fail during their tournaments. Pilates benefits provide an athlete’s safety and lower the risk of getting injured during practice or the day of the competition. It gives strength to your muscles and prepares them to be more elastic and more joint mobility.

4. Long Term Effect for Women

During pregnancy, women will need to have healthy pelvic floor muscles or the foundation for the core of the body, which supports the organs like the uterus and bladder. The importance of a sturdy base is related to giving birth. A weak pelvic floor can result in health problems like a decrease in sexual enjoyment, prolapse, or incontinence. Otherwise, pilates benefits can strengthen the pelvic floor muscles of women for long term effects such as ease on giving birth, the slow aging process and increase sexual pleasure.

So the pilates benefits are necessary to be performed by women, especially those ladies looking forward to being a mother. This exercise can help you lift, strengthen and support the pelvic floor. But everyone should do Pilates exercise to increase physical performance. 

5. Increase Cognitive Function

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If the body is healthy, then the mind is also in normal function. The connection between mind and body is stable; that function of the brain depends on the health conditions of our body. The proper breathing because of pilates exercises will keep your body and mind working together. 

The main reason why pilates is significant to increase cognitive function is to reduce stress. All the exercises can decrease stress hormones and increase feel-good hormones. It means that before stress occurs, pilates can prevent it from happening; instead, it helps our body and mind fight against it.

Aside from stress, mental disorders like anxiety and depression can be prevented when pilates is done regularly. You will also have a focus on each movement of your body daily. You will recognize your breathing, gestures of your body and their coordination through pilates. Discipline in achieving is essential, as well as being determined to finish the pilates workout classes. You will also need to concentrate and focus on what you want to make.

6. Prevent Back Pain

Believe it or not, one of the exercises to prevent back pain is Pilates. The stronger the core, you can avoid back pain. And doing pilates can strengthen your core, which will decrease lower back pain and able it to support your body from your daily routines.

Pilates benefits can be in many formsOur Thoughts

Pilates benefits can be in many forms. In one of our research, we found out that pilates movements can improve sexual drive. For some men and women, sexual drive is essential, especially when you are a couple and trying to have an additional member of the family. 

Also, pilates makes the delivery of baby easier compared to those women who did not practice doing pilates. The pilates benefits also increase your capacity to move. Our body muscles have the only limitation in movements, and that is why pilates is vital to improve performance during exercises. Otherwise, it can cause injury.

And, the most crucial thing that pilates benefits provided to us is increasing our focus and decreasing the mental illness like anxiety and depression. According to the studies, it has been discovered that pilates makes a good alternative for people who have brain diseases and cognitive functions. It is good news for those who are looking for options to increase neural network activity, memory performance and brain function.

Indeed, pilates benefits are essential, especially when you want to prevent back pain. Pilates movements can improve our overall health condition. And to increase our productivity and performance, pilates benefits are what our body needs.

Dumbbell Row Precise Exercise to Achieve those Wonder Back Muscles

Dumbbell-Row-Precise-Exercise

Dumbbell row exercise makes your muscles more appealing, especially what you got at your back. Are you wondering how to get an hour-glass shape back? Well, you have a way to do that.

Dumbbell row exercise improved your overall appearance to your back muscles. It has been observed that both men and women improve their strength, aside from appearance. It is the result of doing the DB row properly.

The Benefits of Dumbbell Row Exercise

The benefits of dumbbell row exercise can be seen in men and women. For men, it will be evident for the muscles from waist to shoulder. And for women, it will strengthen the lats and upper back. It will also give your waist a slimming appearance due to muscular proportions.

Strength and Balance

More so, doing a dumbbell row is an exercise to gain strength and practice balance. It is crucial to have proper training with DB rows inclusion. Unlike cable row, dumbbell row exercise can be done one side at a time. You can see the difference and notice that your body is compensating overtime. Of course, the result of doing this exercise cannot be regarded as in the snap of a finger.

Good Posture

Another thing that your body can gain in dumbbell row exercises is excellent posture, especially with your shoulder and improve its functions. If you have a slouch shoulder, then you can straighten it by doing the dumbbell row. This exercise enhances the role of the upper back while keeping our shoulders in proper alignment. It also strengthens the muscles around our joints.

As compared to pull-ups, dumbbell row exercises are more superior because pull-ups only do activities on your shoulder. But with dumbbell rows, shoulders and back muscles are the focus.

Powerful Lower Body Functions

Now, who could have thought that performing dumbbell rows will also make you a stronger runner? Because it improves back and shoulder muscles, dumbbell row exercises are performed by athletes, especially runners. There have been many records that runners perform well when they do dumbbell rows exercises.

Last but not least, doing DB rows will have a significant effect on your daily routine.  Having strong back, arms and core is what you need to perform some of your regular activities. You will be confident because of the visible effect it will give to your shoulders. And you’ll notice the big difference in you after you do the dumbbell row.

What could have been done wrong?

Like other workouts, doing dumbbell row exercises can be done improperly. There are some mistakes while doing this exercise. For beginners, it is usual to commit mistakes. So, to prevent you from doing it, here is our list of common mistakes done while performing the dumbbell row exercises.

The Stance

On top of everything, what matters is to know the right muscles to use beforehand. Also, the stance in every workout is essential. It is not just about bending, rowing or cranking each set and repetition.

When it comes to doing the stance for the dumbbell row, it is essential to have control of your hips and spine. One of the most convenient starting points for beginners is placing your one hand on a bench and an even stance with your feet. From here, keep your hips squared to the ground for the whole duration. It means you will need to keep your core active as you row. Also, make sure your shoulders are slightly higher than your hips. It is essential because you will have to turn on your back extensors to do this, and it will protect your lower back from lifting the weight.

The Tension

How much tension does the dumbbell row exercise gives our body? To properly create some pressure on your shoulder blades, make some squeeze on it. By doing this, it will prevent you from doing the row with rounded upper back, which will protect your shoulders over time. Also, you can avoid the situation of bugging your shoulder blades. The tension you will get from each row will create an advantage to your muscles. Make sure that you will first squeeze your shoulder blades intentionally on every repetition, and as you progress, it will move naturally.

Proper pulling is the key.

One common mistake of many while doing dumbbell row is using your biceps to pull instead of pulling with your back. Proper pulling is the key, and you will have to do it using your back. Do not go with the practice of using your biceps. How can you do it? There are certain things that you will need to do. For instance, you have to pull your elbow as high as you can. Try to imagine that with your forearm as a large hook that is gripping the dumbbell. Your biceps will be involved in the row either way, but it should not be the dominant mover on every repetition. When you do the pulling, you are good to go with the variations of dumbbell row.

What is the dumbbell row exercise?What is the dumbbell row exercise?

Before going through the variations of the dumbbell row, you may want to know how to do it.

The dumbbell row is not for beginners. If you are new in doing it, you will need some assistance. Since the focus of this exercise is a strength, the muscles involved are back, biceps, shoulders and abs. And obviously, you will be using dumbbells on this one.

How to do it: Your starting position is to stand with your feet apart, shoulder-width, while holding a dumbbell in each hand. Then, bend the knees slightly and do a bend over at the waist with your back straight. Let your hands grip the dumbbells in front of the body with arms fully extended. Next is that you will need to contract your back, bend the arms, and pull both dumbbells up to your ribcage. Hold for one second in the top position. Finally, lower the dumbbells to the starting position.

Reminder: Make sure that your upper back is straight throughout your exercise. Keep your neck neutral and spine flat. Maintain the proper path of motion and row the dumbbell to the side of your rib cage.

Your Alternatives for Dumbbell Row

Symmetrical Stance – One-Arm Dumbbell Row

This stance is standing square-on to the bench. You will only have one hand on it while you row with the other. The importance of doing this variation of dumbbell row is to increase the challenge to your core – increasing your work harder against the weight to hold your torso in place while you row it up and down.

How to do it: Your starting position is standing with your feet apart, shoulder width and hinge at the hips to lean over the bench on the one hand. Push your back while keeping it straight. To do one arm rowing, row the weight up and make sure that only your arm is moving during the exercise.

Single-Arm Dumbbell Row using Gym Ball

How to do it: Ditch out the bench and use a gym ball on this variation. It will increase the work to your core. And it will keep you still while performing the rows. Using the gym ball will make your exercise a better all-round workout even if you won’t be able to lift as much weight.

Incline Dumbbell Row

How to do it: Make sure to incline the bench at 45 degrees. Then, get a grip on your dumbbell in each hand and row them up to your chest. Make a squeeze to your shoulder blades together at the top of the movement. Don’t let your chest come off the bench at any point during the exercise. Lying on a bench like this is an excellent way to prevent you from rounding your back while performing the movement.

Alternating Dumbbell Row

How to do it: Your starting position is to stand with your feet apart in shoulder-width distance. Then, hold a dumbbell in each hand using an overhand grip. Lean forward at your hips, with your arms fully extended. In this way, each dumbbell is just above the floor. Next, contract your shoulder blades and pull one elbow past your back until the dumbbell is at the side of your torso. Hold this position for one second and slowly lower the arm while simultaneously pulling the other elbow to your side. Continue alternating back and forth.

Reminder: Keep your body from rotating, and your shoulders square to the ground. Maintain your good posture and proper path of motion. Make sure to row your dumbbells to your rib cage side. You should keep your back flat and core tire, without moving your back around as well.

Single-Leg Dumbbell Row

Essential dumbbell row exercise focuses on strengthening your muscles at your back, biceps, shoulders and abs. Also, it includes muscles to your glutes and hamstrings.

How to do it: Your starting position is standing tall with your feet apart with shoulder-width distance and knees slightly bent. Then, hold a dumbbell in one hand. Make yourself lean forward at your waist and lift the opposite leg until you form a T with your body. Hang the dumbbell in front of your body with a neutral grip. Next, contract your back and row the dumbbell toward your ribcage. Hold this position for few seconds and lower your arm and leg to the starting position.

Reminder: Make sure to pull your dumbbell to your ribs until it touches your body. Make sure your leg won’t fall, twist or bend. Keep it high and straight. Your back should stay flat and straight during the exercise to avoid injury.

Two-Dumbbell Row

How to do it: Your starting position is holding the dumbbells with an overhand grip. Stand with your feet apart with shoulder-width distance. Then slightly bend your knees. Slowly bend forward at your waist so that your chest is leaning forward over your feet. Your arms should extend fully, enabling the dumbbells to go down at the side of your rib cage. Next, pull the dumbbells up to the top and close to your stomach. Slowly return to the starting position and repeat.

Reminder: Make sure you keep your head up. Maintain your back and shoulders straight throughout this movement. Your spine should be secure and stable at all times.

In a nutshell

While doing the dumbbell row, you have to keep in mind some things that may affect your performance. For instance, avoid unnecessary movements like bending, rounding and hunching your back.

Also, maintain a straight line from your waist to your head. It will lessen the stress on your lower back. And it goes the same way with your head. Looking ahead as you lift the dumbbell will reduce strain on your neck.

More so, relaxation is essential to your back as you move with the motion. Your back will naturally move up slightly as you raise your arms. This natural motion and you cannot do something about it.

Finally, phasing is essential, not only in doing the dumbbell row. The quick performance of dumbbell row or other exercise is unnecessary. Because even you will do it in fast phasing, the result will be the same or even worst. Putting your muscles to the limit is a big no-no! So, the fluid motion needs to get the most out of every workout’s repetition.

Vitamin E Benefits for Better Health, from Inside and Out.

Vitamin-E-Benefits-Better-Health

Vitamin E benefits our body in many ways. Most of it targets our immune system and heart functions. Other benefits focus on vision, reduce risk of cancer, and cell protection.  With this, taking vitamin E provides more than singular health benefits.

Vitamin E benefits come in several forms with a fundamental role as an antioxidant to reduce free radicals that can damage cells. Though vitamin E has many compounds, only the alpha-tocopherol is used by our body. What else can it do?

With its many benefits, vitamin E is a fat-soluble vitamin. It ensures that our body will not suffer from a deficiency in vitamin E. The defect is usually a result of a lack of vitamin E rich foods in our body.

Consumption of vitamin E is through a healthy diet. Some foods can provide us with the benefits of vitamin E. Some of it comes from natural food sources, and others are from supplements. Unlike natural food sources, vitamin E supplements should be taken with caution. There are side effects of taking too many supplements like overdosing. It may occur when you have existing medications.

Recommended Dietary Allowance

To avoid deficiency and to overdose, there are recommended dietary allowance for vitamin E. To make it simple, the dosage of vitamin E depends on your age and gender. It goes the same way with other vitamins.

With vitamin E, the recommended dietary allowance (RDA) for children 1 – 3 years old is 6 mg per day or 9 IU and 7 mg per day or 10.4 IU for 4 – 8 years old. For 9 – 13 years old, the RDA is 11 mg per day or 16.4 IU. When it comes to adults, the RDA is 15 mg per day or 22.4 IU for males and females. But there is an exception for pregnant women, which is about 15 mg per day or 22.4 IU and for lactating is 19 mg per day or 28.5 IU.

If you have a deficiency, the maximum dosage of vitamin E for adults is 1,000 mg per day or 1,465 IU. However, you need to seek medical advice first before doing this, especially when you are on blood-thinning medications.

But how does vitamin E deficiency happen in our body? Since we consume vitamin E, malabsorption may occur, which results in vitamin E deficiency. You can know if you have a lack if you have symptoms like anemia, skeletal myopathy, peripheral neuropathy and impairment of the immune response.

What are the food sources?

Vitamin E benefits our body by resolving vitamin E deficiency. Foods like nuts and vegetables are good sources of vitamin E. These foods have vitamin E that is beneficial to your health. You can add this to your diet or even to your regular meals.

Eating healthy foods does not mean you have a deficiency or something is wrong with your health. In some way, vitamin e benefits us if we consider healthy foods for your meal. It will keep your body in good condition. As vitamin E provides our body with the needed antioxidants, we need to consume more healthy foods with Vitamin E.

Nuts

For instance, you can consider almonds as one of the best vitamin E foods. Just an ounce of almonds can provide you about 7.4 mg of vitamin E. You can also have almond milk and almond oil to enjoy the vitamin E benefits.

Other than almonds, you can have hazelnuts. Hazelnuts can provide your body with 20% of vitamin E RDA. Others consume hazelnut milk as an alternative to vitamin E benefits.

You can also have pine nuts to have vitamin E benefits. Others use pine nut oil for additional body benefits.

Some Seeds

Vitamin E benefits our body through the consumption of seeds like sunflower, pumpkin and sesame. Eating a quarter cup of sunflower seeds can give us almost the RDA of vitamin E. This is considered one of the most convenient ways of eating vitamin E foods.

Green Leafy Vegetables

Who would have thought that green leafy vegetables can be a good source of vitamin E? With these vegetables, vitamin E benefits to our body that we need to be healthy.

One of the green leafy vegetables that we consider is the swiss chard. Just a cup of swiss chard green can give us 17% of the daily recommended vitamin E. You can make sure to have your 100% RDA of vitamin E by adding this vegetable to your meal. You can also have the mustard greens. Even it contains 14% of daily requirements, it will be exciting to combine these greens to other vitamin E sources.

Some other green leafy vegetables are broccoli, spinach, turnip greens, and kale. Each of them offers different vitamin E daily requirements. However, it is essential to know other vitamin E sources. The vitamin E benefits our body with these green leafy vegetables. Aside from vitamin E, we can get different vitamins and minerals.

Plant Oils

Plant oil as a source of vitamin E can be from wheat germ oil, sunflower oil, coconut oil, cottonseed oil and other seed oils. The oil with vitamin E benefits us with as much as 100% of the daily requirements. These vitamin-E-rich oils are usually cold-pressed, unrefined and organic, making it still a natural source.

Fruits

Moving on, from nuts to vegetables to seed soils, fruits can provide us with the vitamin E benefits that our body needs. Some of the fruits to be considered are avocado, olives, and papaya. These fruits should be part of your vitamin E sources.

For instance, avocado contains more than 2 mg of vitamin E, while papaya has 17% of the daily requirements. For olives, you can have 20% of your daily recommended allowance.

These fruits are versatile so that you can consume it in many ways. As for avocado, you can make the famous guacamole for salad, sandwiches and other food recipes. Papaya, on the other hand, can be made from smoothies and other healthy snacks. And for olives, the last but not the least in our list, you can add this to your favorite salad as toppings.

Some Spices

Some spices, such as parsley, can also bring to your plate the vitamin E benefits you need. Parsley is one of the best vitamin E sources. You can have it fresh for your salads or dried. But we recommend it fresh for better results.

Best Reasons Why Vitamin E

We are familiar with the daily recommended requirements of vitamin E., And we are aware of the natural food sources to get the full vitamin E benefits. But what good will it bring to our health?

The primary role of vitamin E in our body is to provide antioxidants and address chronic diseases from developing. So, let’s consume and reap the many benefits of healthy vitamin E foods.

Maintain Good Cholesterol

Vitamin E benefits our body with good cholesterol. This good cholesterol is the compound made by the liver, which contributes to the proper functions of cells, nerves and hormones. But when the cholesterol oxidizes, it becomes bad cholesterols. At this point, vitamin E provides antioxidants to fight the oxidation. It is one of the fundamental roles of vitamin E.

The compound in vitamin E that is responsible for preventing bad cholesterols is tocotrienol isomers. These isomers have three double bonds that protect our heart arteries from thickening or what doctors call atherosclerosis. This process is not fully available during the consumption of synthetic vitamin E.

Reduce the progression of cancer cells

Vitamin E benefits come in the form of fighting cancer cells in our bodies. With the right amounts of antioxidants in our body, it can prevent heart diseases and cancers. Since cancer cells or free radicals are formed naturally in our bodies, we need vitamins to counter-attack these damaged cells. Vitamin E benefits our cells by limiting the damage cells. It is how the prevention of more severe problems can be taken care of.

Aside from fighting off free radical cells in our body, antioxidants in vitamin E benefits our cells to naturally age slowly. Also, antioxidants prevent heart diseases and increase our immune system. A robust immune system and a healthy heart can lead us to good health. Common illnesses and medical conditions can be prevented with adequate amounts of vitamin E in our bodies.

Moreover, vitamin E benefits those who are receiving medical treatments such as dialysis and chemotherapy for treating cancers. During these treatments, our immune system becomes weak, and we need more antioxidants to keep our body fighting off the remaining free radicals. The treatment of cancers does not only kill the damaged cells, but it also eradicates the functional cells. It is unavoidable, so what our body needs during the treatment sessions are a support to our immune system. Our body should be prepared to avoid complications and other unwanted side effects.

The isomers of vitamin E can be used for cancer protection, as well. According to a study, vitamin E contributes to the suppression of tumor growth with oral doses of tocotrienols. It works by turning off the genes tied to cancer and inhibiting angiogenesis or the abnormal growth of blood vessels inside a tumor. Some of the cancers that can be prevented by vitamin E compounds are breast, prostate, hepatic and skin cancers.

Promotes Healthy Skin

The vitamin E benefits our skin by providing moisture, elasticity and strengthening of walls of our skin. This vitamin will boost the natural anti-aging nutrients within our bodies. It reduces inflammation to your skin to give you healthier and youthful skin. But what vitamin E benefits our skin is the antioxidants working to keep our skin from sunlight and protecting it against skin cancer.

Other skin diseases such as acne and eczema can be prevented by vitamin E. Also, foods rich in vitamin E benefits our skin by treating sunburn and promoting cell regeneration to lessen scars and wrinkles.

Prevents Hormonal Imbalance

Other vitamin E benefits include balancing our hormones in the endocrine and nervous system. Both of which maintain our weight at healthy levels and keep the menstrual cycle regular. Yes, vitamin E contributes to reducing Pre Menstrual Syndrome symptoms such as cramps, anxiety and cravings. Just take vitamin E supplements a week before your menstrual cycle begins to reduce the PMS symptoms. It also makes your cycle regulated by balancing your hormones.

Healthy Scalp

A healthy scalp is one of vitamin E benefits by providing it with natural moisture. Using vitamin E oil prevents the dryness and flakes on your scalp. It also provides a healthier and fresher hair look. And you can feel the difference immediately after just a few drops of it to your hair.

Address Vision Problems

Moreover, vitamin E benefits our eyesight by decreasing the risk of age-related macular degeneration, which can result in blindness if left untreated. With other vitamins like A and C, it can improve your vision and the healing after eye surgery.

Increase Memory

As we age, we tend to lose memory function. It happens because of the deficiency in vitamins, particularly vitamin E. Vitamin E benefits the brain by providing anti-inflammatory against causing Alzheimer’s disease. Other brain disorders that vitamin E can prevent is dementia. With adequate amounts of vitamin E in our body, it can slow down other brain disorders, while increasing our memory.

What we think of Vitamin E

Indeed, vitamin E benefits our body in many ways. Our body can enjoy the full package of vitamin E with natural food sources and supplements. To complete our diet, adding some vitamin E foods can provide adequate amounts of antioxidants. If you want to take vitamin E supplements, make sure to get a medical prescription before accepting it as self-medication.

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