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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.

Kids Mental Health: The Right Approach According to Expert

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Kids’ mental health is one of the major problems faced by each family. Imagine the things a kid could do before the pandemic outbreak and compare it with the sad reality now. Is it not frustrating that your kid cannot enjoy the spring break and summer breeze?

Kids’ mental health can be in torture during this crisis. No more free time playing outside and interacting with friends is not possible yet as long as no vaccines are made. 

The coronavirus outbreak has made major disruptions not only for the kids but for the rest of the family as well. Face-to-face learning is not yet possible, and this is one of the most significant dilemmas among the kid’s mental health. 

The feeling of anxiety and negativity has been the mind-setting of the children since it has been almost six months that physical interaction with other children is prohibited.

Now, it is not time to get scared of the effect of the pandemic outbreak. The most important thing now is to make kids feel love and at ease so that the anxiety will be gone. As a mother or guardian of the child, the global pandemic should not make you affected. Let the anxious feeling be gone.

Reassuring your child with the safety of returning to school is essential. However, make sure that you discuss the changes that he may expect at school. For example, your child needs to learn and adapt in advance of wearing protective clothing like masks and maintaining significance distancing from friends and teachers while at school. It’s crucial to often reminding to keep the safety measures between your child, his/her schoolmates, and teachers. Explain and emphasize why it is the critical factor to maintain distancing while at school for him and others, so your kids’ mental health will not be affected by the Coronavirus outbreak.

The Right Approach to your Child

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The very first problem with the children now is knowing the facts about the pandemic. Explaining to your child about the World Health Organization protocol is everything to help your kid’s mental health while the vaccine is on the way.

Approach the conversation with empathy.

Every kid needs to be treated with empathy to make him/her feel that there is nothing to fear about Coronavirus. Wearing masks while playing can be uncomfortable to them, but with the right explanation, for sure, they will understand. Giving them enough information to know that the best thing to do is to follow the health protocols, it will ease eeriness and anxiety about the pandemic. Worries and emotions have a significant impact on younger individuals, especially to children. 

Encourage your kid to have regular handwashing.

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While going back to school is at grasp, the importance of handwashing is the best solution for kids. The WHO encourages everyone to wash their hands regularly, and it can be taught to our children. A trick for your child is “learning should be fun,” and following the hand washing will make him/her enjoy the process. A strategy is to sing along with their favorite song or do it with a dance for more fun. Probably they would ask why they need to have frequent handwashing? Better be ready with an honest answer that viruses and germs are invisible, yet it could be anywhere and can be transferred to our hands. Once they understand the importance of handwashing, they will likely make it a habit.

Introduce e-learning and guide them in using digital tools.

QcdFTRLAs5X8ssaSchools will continue, but face-to-face classes will be prohibited. Do not make this affect your kid’s mental health. Assure your child that reopening of schools will have a little change in how she/he will attend classes. Help him/her to be familiarized with digital tools and how to share information with his/her classmates. It will be the advantage of your child if he/she will know the proper adjustments ahead. Learning may happen at school, but bigger chances are at home. So supporting your child in the meantime is needed. Safe and monitored use of online games, social media platforms, and video chat programs will be great opportunities to connect, learn, and play with their friends at school.

Look for symptoms of anxiety and stress.

Kids-Mental-Health-The-Right-Approach-04This pandemic shows that even a child can suffer from anxiety or stress. Ergo, keep an eye on your child. The impact on kids’ mental health is essential to be countered with a demonstration of empathy and support. Look out for misinformation about the Coronavirus. This information, when reached by your child/ren, can have a grave impact on his/her mental health. Encourage them to seek your guidance always so they can share information with you, and you will be aware of what they have read and seen online. 

Also, be familiar with cyberbullying. It is now a common incident happening online. Your child cannot avoid this, therefore, orient them with this kind of intimidation online. It would be best if you emphasized that your child should trust you in this matter and let them feel that they are not alone. The feeling of comfort is essential for a child since, at this age, mental and emotional stress can affect them easily. Honest conversations will make them understand and make you a trustworthy person for your child/ren.

Help them familiarize themselves with the school policies about safeguarding and against bullying.

Informing your child about the school policies and protocols will be an appropriate approach to ensure your kid’s mental health is always on guard. Schools should be the second home of your kids, and they need to know that they are safe at schools. Meanwhile, you must have constant communication with the school office to give you a day to day after school report.

Anxiety is contagious.

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When your child feels your anxiety, your child will likely manifest the same emotions. That is why controlling your stress as a parent will help your kids’ mental health and emotions. Being cool despite your worries should be the ambiance surrounding your kid/s. 

How to analyze kids’ mental health?

Having a conversation with your child/ren is the first step to know his/her emotions and mental health. Here is guidance for a child at a different developmental level.

Age 2 – 6 or Pre-School Kids

Stay calm around them and let them feel the parental emotions with the following when they are around.

Keep unnecessary images that can create scary pictures in their mind. Words from adults have a significant impact, so be sensitive about the topic with other adults. Comfort them during uncertain situations like having the illness. To avoid getting sick, preventive measures like hand washing and wiping surfaces will do the trick.

Age 7 – 12 or School-Age Children

This age can understand certain things around them like the Coronavirus. As a parent or guardian of children between this age, it will not be hard to explain about the pandemic. Give them information on how to prevent, and why is it essential that proper hygiene is the key to stop spreading the virus. Being mindful as well in preparation for stocking food at home in case quarantine will be placed for a month or two. Continue to guide them in watching television or digital platforms, so they will understand what they are seeing. Reading books and playing together are some ways to help them enjoy staying at home.

Age 13 – 18 or Adolescents and Young Adults

sBFTRLAs5X8Teenagers and young adults though they know more about COVID-19, this age are potentially in danger. Why? Because they are more curious about the pandemic. They will research and watch different news on TV or videos online about the Coronavirus. But never let them sit alone to contemplate as curiosity can bring them to future risk that it is still essential to monitor them and ask them how they are feeling. Guide and inform them about trusted sites to know about the Coronavirus. Involve them in indoor activities with the rest of the family members.

Sharing My Thoughts

Consider that kids’ mental health is one of the priorities in your family at this time. The COVID-19 is a pandemic that affects the world; thus, it is essential to know the right approach to protect your family. This outbreak does not only affect the jobs and social status of a state. Further, emotional and mental health is also on the verge of these pandemic casualties.

9 Nutritious Foods to Boost Immune System!

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Foods that boost your immune system are the ideal meals that our body needs at any given time and circumstances. Our immune system requires balance and harmony within our body to function well.

Foods that boost your immune system is like a chart of healthy meals that you need to consume correctly. Adequate amounts of nutrients are required by our body to keep away viruses and bacteria from infiltrating our bodies.

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There are significant reasons why our body needs foods that boost your immune system. According to some researchers, the effects of eating healthy meals have outstanding results that can be seen in body weight, mental health, and emotional conditions.

Why is it important?

It is crucial to know the foods that boost your immune system and can help your overall health. A healthy lifestyle is what you need to strengthen your immune system. There is no other way.

At this time, when a novel coronavirus is attacking our body, there are plenty of ways on how to prevent it—proper hygiene, regular exercises, and of course, eating the foods that boost your immune system.

We take our good health for granted. I became aware of my health and good eating habit after talking to my best friend, who is living in New York City with her son. Unfortunately, she has been tested positive for coronavirus after working as a frontline at NYU. I was talking to her via social media while in isolation helps her to ease anxiety about the virus. Imagine the feeling of being departed from your child as well as to the rest of the family members?

It is now time to take care of our health first before we do anything. While conversing with my friend, we came up talking about how she is coping with the disease. She told me that she has been following strict protocols from the World Health Organization on how to prevent the worsening of the virus. Some of which she was doing is getting complete rest, drinking enough water, taking some vitamins and supplements, and eating healthy foods that can build a robust immune system.

Healthy Foods that Boost your Immune System

From the many concepts on how to boost your immune system, there are many practical ways to increase immunity. According to the studies, stimulating the cells of the immune system has no definite good effects recorded contrary to the attempt of many to promote only the cells of the immune system. Remember that immune cells are constantly generating.

What are the healthy foods to eat for your immune system?

Going back to my friend, who was in isolation until she got a negative test result from the novel coronavirus. She listed down all the foods she was eating at that time, with proper medications from her doctors and, of course, eating healthy meals, which include the foods that boost your immune system.

1. Elderberries

rswdasrew8657From folk medicines, elderberry is a shrub that was used in using syrup and lozenges. Many years ago, this was one of the herb medicines that gave antiviral, anticancer, and anti-inflammatory properties. These are the effects in our body because it contains high in flavonoids.

As plant medicine, people are now considering elderberry syrup for colds and bacterial sinus infections. Therefore, eating it raw can help your immune system.

Warning: Elderberries cannot be taken with other laxative medications, steroids, and other medications that suppress the immune system. Also, those who are undergoing surgery and chemotherapy should avoid taking the elderberry. The same goes for the treatment of diabetes because this berry can lower blood sugar.

2. Mushrooms

mshrgfn8647Foods that boost your immune system include eating mushrooms. Why mushrooms?

Mushrooms are high in selenium and vitamins B (riboflavin and niacin), which are necessary for keeping the immune system functioning well. It is also a top source of polysaccharides, sugar-like molecules that boost immune function.

Warning: Clean the mushrooms thoroughly and make sure to cook it well before eating.

3. Acai Berry

Foods-that-Boost-your-Immune-System-The-9-002Antioxidants in acai berry are one of the foods that boost your immune system. Acai berry is a fruit with black-purple color, and you can only find it in Brazil and some parts of South America.

This berry is high with anthocyanins, a very potent antioxidant that our body needs to combat oxidative stress, which later on can cause cancer cells.

So eating acai berry offers more than boosting immunity but also lowering inflammation in the body. There is no warning in

4. Yogurt

ygrtfdg4756When consuming yogurt, look for low-fat yogurt. In a serving of yogurt, it can give you a daily requirement for vitamins B12, B2, and D. Adequate levels of these nutrients are necessary to boost immune function.

Aside from these nutrients, yogurt is rich in probiotics. It will help your immune system to reduce the severity of colds because of proper digestion and detoxification.

5. Spinach

Foods-that-Boost-your-Immune-System-The-9-004It is one of the foods that boost your immune system with its high content of vitamins and minerals. Folate, vitamins A and C, fiber, magnesium, and iron are nutrients that our body needs to boost immune function. It also provides nutrients for cell division and DNA repair.

To enjoy the highest value of nutrients from spinach, eating it half-cooked should do it.

6. Broccoli

brcclirdfh754After spinach, you can rely on broccoli for this vegetable can give you a powerhouse of nutrients that will boost your immune system. Believe it or not, a cup of broccoli can provide our body with necessary vitamin C. Aside from it, you can enjoy beta-carotene, potassium, magnesium, zinc, and iron. It is also rich in glutathione that improves antioxidants in our body. Like spinach, there are lots of recipes for broccoli to enjoy.

7. Chicken Soup

Foods-that-Boost-your-Immune-System-The-9-003A homemade cook food should do the trick when you are sick, especially when you are in isolation to improve your health condition. Now, to make a little twist with the foods that boost your immune system, you can have a bowl of chicken soup.

Based on previous studies, a serving of chicken soup can make a recovery faster than usual. When we have colds or flu, the tissue in our respiratory tract gets infected, and this is the cause of inflammation. This inflammation will move the white blood cells to the area of mucus production.

So what is in the chicken soup? The chicken soup has ingredients that can decrease mucus production related to colds.

8. Pomegranate

pmgrabdfgn86Pomegranate is one of the foods that boost your immune system. Studies are showing what are the benefits of pomegranate in our bodies.

The majority, these fruits fight bacteria in our bodies such as salmonella, shigella, listeria, among others, which cause diseases. Including pomegranate in our daily foods that boost your immune system, we can avoid plaque buildup and gingivitis.

Moreover, the pomegranate has antiviral properties that fight flu, herpes, and other viruses. Harmful viruses and bacteria are evidence of what pomegranate promotes, which is an increased function of the immune system.

9. Ginger

gnfggre5354If you are asking what could be the best foods that boost your immune system and at the same time give anti-inflammatory, maybe the ginger is your answer. There is a compound in ginger that provides a high anti-inflammatory.

Also, ginger increases antioxidants properties in our body to address arthritis, cancer, and treat neurodegenerative disorders. It is also proven to have antibacterials and antiviral properties.

Sharing My Thoughts

These foods that boost your immune system are included in my friend’s list of essential foods to eat before the novel coronavirus. And this is 100% safe when ingested.

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.

Strength or Cardio, which one provides Best Results for Mental Health?

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Strength or cardio – this is the common question of those anxious individuals who love to workout. These two kinds of exercises can give benefits to your body over time. So it is essential to know what it can do to your body.

Strength or cardio – you do not need to worry too much because these two have unique benefits. But if you want to improve your mental health, I suggest you should consider doing cardio exercises to increase brain functions.

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Cardio workouts are more favorable to increase mental health. Exercise for strength includes weight lifting. But make sure that if you do weight lifting, you know your capacity to lift. The workout you are going to do connects your muscles to your brain so you can assess if you are strong enough to do some strength workout.

If you want to know better about the mental benefits of cardio workout, you should know how it transforms simple exercise to benefit your brain. Choose what activities are suitable to increase your mental capacity.

Now, let us focus on what exercises can be done to benefit your mental health. Knowing both strength and cardio exercises will give you a better overview of activities that you can try.

What are cardio exercises?

Strength-or-Cardio-Workout-002So first, let us look into cardio exercises. Cardio includes running, and according to study, running can help you clear your mind. It increases positive mental results to forget dilemmas and worries.

I try doing cardio exercises when I want some peace of mind. For instance, doing aerobic exercises help me improve blood circulation. We know that proper blood circulation helps our brain with more oxygen.

It can be recalled that increased oxygen to our brain clears our mind, improved focus, and disregards overthinking or anxiety. Depression is a common issue among us, so that proper cardio exercises can lessen negativity.

Between strength or cardio workout, how the latter exercises help our body?

There are links between exercises and our brains and to be specific the cardio exercises. I am amazed by how the exercises are linked with mental health. But looking into some readings, I encountered the following studies on the difference in strength or cardio exercises.

It releases endorphins and binds endogenous opioids.

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Based on the endorphin hypothesis, cardio exercises increase our overall health, from physical to emotional to mental health. How does this happen? It is the result of the release of endorphins to receptor sites in the brain. Also, doing exercises make several subsequent binding of endogenous opioids.

It boosts overall health.

In my experience, I see the difference between exercising before and after and how it affects our life. Boosting our overall health is one of the right reasons why cardio exercises are essential. When you do this exercise, your body temperature will start to elevate, and every time you move, you will feel the blood rushing into your veins.

It distracts negative thoughts and refocuses your senses.

There have been studies that I have read about strength or cardio exercises. And what amazed me is the fact that cardio exercises like running, walking on a treadmill, and meditating can decrease stressful stimuli and feelings. It redirects your focus on things that can help you to be more optimistic.

It increases self-esteem.

I think that any of these exercises, strength or cardio, the most important is the health benefits that we can have. Finding the real power and making our physical and mind to be fit, there is no doubt that cardio exercises are what we need to do. I, for example, have been doing a routine activity that suits my schedule. Also, I have checked my capability to do workouts to test my agility and balance. And if I am feeling stress, perform the exercise to lessen it and increase my happy hormones.

Meanwhile, strength exercises give us some health benefits as well.

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In my search to find what are the health benefits of strength training, there have been some studies showing significant results of lifting for mental health. Here it goes.

It addresses depression.

Like cardio exercise, strength exercises help reduce symptoms of depression, especially among adults. Also, I did some low to moderate intensity strength training, and I found out that it changes something in my body and mind. I tend to think less of negative thoughts. So I imagine what about depression. So I want to believe how it helps those individuals who manage to perform mild to moderate depression?

It improves brain function.

Like cardio exercises, studies showed that strength exercises could improve cognitive function. Especially for adults, it enhances the decision making of a person and the focus on an issue or matter. Brain training is not enough to improve reflexes and other cognitive functions. The practice of coordination and balance help the brain to function as it should be.

What can we say about it?

Actually, strength or cardio exercises, either the two, can help our overall health. From physical, mental, and emotional health, these exercises give us excellent results. For instance, when it comes to focusing, these exercises help us to achieve our goal every time we are doing a routine daily.

When I tried it, each session of strength or cardio exercises, there have been many changes. Look closely with each routine and sets, so you will know what to be repeated for your workout.

Assessment of each workout daily is essential to achieve the mental benefits from your workout. It is not really important if you hit the gym or you are doing it at home. As long as you know the proper way of exercising, you will see the difference.

Snoring? Here are the basic things to prevent it and enjoy your sleep.

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Snoring, sometimes, is related to health problems. But did you know that this is a fact? When you snore while sleeping, you have a high risk of being obese or overweight.

Snoring can happen to anyone, young and old age. For old age, this is a symptom that you are experiencing disruption while sleeping, and these are health effects linked to daytime dysfunction and heart disease. This habit, while sleeping, should not be ignored.

Why is this happening? Snoring has a simple explanation. Many experienced when the muscles of the throat are relaxed, and the tongue falls backward, it makes the throat narrow and floppy. Then as you breathe while sleeping, the walls of your throat begin to vibrate until you breathe out. The smaller your airway becomes, the more significant the vibration and louder you snore. There are times when the walls of your throat collapse, and it completely occluded, creating a condition called sleep apnea, which needs medical attention.

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SYMPTOMS AND TREATMENT

How can you tell if someone has troublesome snoring? Following are some of the symptoms that you can take note of, such as excessive daytime sleepiness, morning headaches, recent weight gain, awakening in the morning not feeling rested. Also, awakening at night feeling confused, change in the level of attention, and observe pauses in breathing during sleep.

With these symptoms of sleep apnea, there are different ways on how you should treat it. Some of the treatments require medical professionals, but others can be done at home. Well, most treatment comes with prevention.

You can start with your lifestyle.

When you have an unhealthy lifestyle, eating, and sleeping, you are prone to snoring or sleep apnea. To modify your lifestyle by doing a sleep position training, and you can consult your doctor if you have allergies.

You can monitor your weight. Like we have mentioned, one source of snoring is overweight. You can avoid tranquilizers, sleeping pills, and antihistamines before bedtime. If you have allergies, make sure that you take your medicines before bedtime, a couple of hours will do.

You can also skip drinking alcohol for four hours and heavy meals before sleeping. It is a habit you should consider and have some regular sleeping patterns.

Consult your doctor for possible surgery.

Consult your doctor for possible surgeryIf snoring cannot be treated, surgery is one of your treatment options. The surgery involves scalpel, laser, or microwaves that will be applied to your throat and roof of the mouth. Dentists can also perform initial treatment, such as using nasal dilators to treat snoring and sleep apnea. Another way of treatment is the Continuous Positive Airway Pressure that will blow room air into the back of the throat and prevent it from collapsing.

But whatever treatment you will have, your doctor will advise you if you will need a complete surgery if you can still cope with your snoring. Meaning, you will just take measures in your lifestyle.

Countering Sleep Apnea or Snoring

If you have mild snoring, it means that you have the chance to prevent it from getting severe. Aside from skipping caffeine and alcohol before bedtime, smoking should be stopped. These are the significant causes of interference while sleeping – caffeine, alcohol, and nicotine.

Yes, on the other side, caffeine is one of the healthy foods that you can have. But taking it before bedtime may disrupt your sleep. Instead, you can drink it at least four to six hours before bedtime. Alcohol should be limited because it will disturb your sleep later at night.

Make your Room Conducive to Sleep

One apparent reason why people cannot sleep well is because of the sleeping environment. Your room ambiance for sleeping depends on how you fall asleep. Some individuals need a darker room to sleep, so they use blackout curtains. Some want light in their place. In any case, your bedroom should have a comfortable mattress and pillows. Do not forget to maintain your room in a dust-free area.

Keeping a pet inside your room is a choice if your pet’s behavior helps you fall asleep. Otherwise, you can keep it outside. Also, a quiet place can help strengthen your mental association between your bedroom and your sleep.

Set a pre-sleeping routine.

When you need to sleep, you should have a pre-sleeping routine. Relaxing activities before bed can include taking a warm bath, reading a book, watching television, and some exercises that can help your body fall asleep. Make sure you have no stress before going to sleep because if you are under pressure, the level of alertness will increase.

Sleep when you are sleepy.

Sleep when you are sleepy

Do you want to know how to get a good night’s sleep without snoring? Observe the 20-minute on your bed before going to sleep. If you are not yet asleep, you can do something relaxing, reading, and listening to music.

Observe the time you sleep and wake up.

If you are serious about preventing snoring, you should observe the time of your sleep and wake up. If you can sleep with no light in the room, then consider this to get asleep quickly.

Are you considering getting a nap: yes or no?

Getting a nap yes or noIf you have a problem sleeping, you can try taking a nap. Otherwise, you can stay up all day and get to bed early. Planning to take a rest should be kept short and before 5 p.m.

Light dinner to prevent snoring

When you have to stop snoring, you should monitor your meals. Eating the right amount will always give you a satisfying stomach. Skip eating midnight snacks so you will not store more carbohydrates.

Our Snoring Thoughts

Indeed, snoring for many is common, and they are not bothered with why this is happening. So our recommendation is to have a healthy lifestyle by eating the right food and drinking enough fluid. Also, make sure you have enough water by your side when going to sleep.

At day, you will need to have an exercise that will burn your calories and pump your body with blood. It may sound tiring, but if you want to prevent snoring, you should include workout to your lifestyle.

Make sure that you can follow these things to prevent snoring and have a good night’s sleep.

Houseplants that are Good for your Health – Your Top 10 Choices!

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Houseplants that are good for your health cleanse the air in your living spaces and add some beauty to your home. While others consider having plants inside their houses as interior design and the green color can give a fresh glow.

Houseplants that are good for your health, according to NASA, can be several air-purifying plants that can detoxify the home. Detoxification of air in your home is the replacement of toxins, dust, and germs that can be found in products, materials, and furniture.

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Exposure to Toxins

There are different kinds of toxins, and this is why you need different houseplants that are good for your health. Most viruses can be found in the air, which comes from water and soil from the plants.

Trichloroethylene

Trichloroethylene is a toxin from the breaking of some remains in the environment for a long time. It passes through the soil and accumulates in groundwater.

Unconsciously, you are exposed to this toxin because you are inhaling it indoor and outdoor, drinking contaminated water or food consumption, which are not washed or processed carefully. Over time exposure can result in having cancer like kidney, liver and high chance of having lymphoma.

So how can this be reduced or be avoided? First, you can test if you have contaminated water. Then you can label some products to prevent exposure to the environment.

Another toxin to be avoided is carbon monoxide.

Carbon monoxide is one of the chemicals that should be prevented from mixing with soils. You are wondering what the products with high carbon monoxide are?

Products like gas, oil, coal, and wood are familiar sources of carbon monoxide. Why? Because these are not burned entirely, therefore, this accumulates more carbon monoxide. Other than this, cigarettes, running cars, and smoke from cigarettes are sources of this toxin.

At home, you can easily detect this kind of air pollution because you have poor ventilation. Especially in your kitchen, this area of your house needs to be well ventilated and well maintained. Otherwise, this can cause an accident.

Some Habits causing Air Pollutants

Aside from harmful chemicals, one of the reasons why we need houseplants that are good for your health is because of some habits. We are making different habits that increase air pollution at home.

For instance, our chimneys will tend to be blocked if we have no maintenance of cleaning it after winter. Blocked chimneys trap carbon monoxide at home without us noticing it. Also, smoking at home, such as shisha, can increase air pollution at home. Though you can say that it has less nicotine, the smoke coming from the pipe is burning charcoal, which can lead to a build-up of carbon monoxide.

Imagine living in a house that is filled with toxins, air pollutants. What can you do to make your home suitable for your health?

Top 10 Ideal Houseplants that are good for your health

Barberton Daisy

Houseplants Barberton DaisyIf you want to have a shade of red, yellow, orange and pink plants in your home, you have to choose Barberton daisy. This kind of plant is an effective cleanser of toxins and removes pollutants in your home. Knowing indoor plants, then need special attention. For this one, you will need to place in a room with plenty of natural light and keep the soil moist but drained.

English IvyHouseplants English Ivy

You have no time to maintain indoor houseplants that are good for your health, but you want to have one? English ivy is the best choice of houseplants for you. It is an easy-growing perennial vine that is effective in reducing airborne particles. In this way, it can purify your house, especially the bathroom. Meaning, it is useful to keep off the molds at your home. Then if you decided to get an English ivy, you would need to give it enough water and make sure to have sunlight outside for four hours. It is as simple as that.

Snake Plant

Snake PlantDo not take the name of this plant literally because the snake plant is a term used to describe this type of succulent plant. You can see its leaves as yellow-tipped that releases oxygen at night. So you can have this plant in your room to purify your room at night while you are sleeping. The snake plant does not want to have too much water. Moist soil can make it root rotten.

ChrysanthemumHouseplants Chrysanthemum

Do you agree that chrysanthemum can help brighten your kitchen? I especially like this ornamental plant because, aside from filling your home with some colors, it also helps to filter toxins in the air.

Spider Plant

Houseplants Spider PlantIf there is a snake plant, you can have the spider plant. This plant is an excellent example of houseplants that are good for your health. It is your perfect choice when you have fur babies at home. Spider plants are 100% safe for your animals. Another best thing about this plant is you do not need to give attention to this plant. You can leave it in the pot, water it sometimes, and a small amount, then you can have a little spider plant that you can re-pot.

Aloe VeraHouseplants Aloe Vera

Wanting a plant in your house with many benefits is the usual requirement if you invest in houseplants. One of the best investments is aloe vera. The only problem with this plant is it needs the sunny spot in your house. Aside from purifying the air in your home, it can soothe kitchen burns. Make sure that you will place it in the sunny spot so it can live longer.

Broad Lady Palm

Broad Lady PalmOther curious houseplants that are good for your health are the broad lady palm. If you have ammonia chemicals in your room, this plant can reduce some levels of it. Though this is a little expensive from the other, you can start from a seed which you will spend less. Make sure that the broad lady palm stays humid, which is good to place in your bathroom.

Dragon TreeDragon Tree

It is not a fantasy-like tree shaped into a dragon. The dragon tree is one of the choices if you want to keep a variety of houseplants that are good for your health. This plant is called a dragon tree because of its physical attributes such as bright red trim to add a flash color to your home. Make sure that you will place the dragon tree in the area where the ceiling is reasonably high with enough sunlight.

Weeping Fig

Weeping FigWay back in Victorian times, you can see weeping figs can control the air pollutants in your house. What does weeping figs look like? They are plants with somewhat fussy plants that do not like changing the position. Keeping your weeping fig in bright light is the most important way to maintain it and have a purifier for many years to come.

Chinese EvergreenChinese Evergreen

Among the houseplants that are good for your health is the Chinese evergreen. It is an effective cleanser. Believe it or not, you can find some of these in detergents and cosmetics. This kind of plant needs low light and humid conditions, so the better place for this plant is your bathroom. Make sure that you will mist the leaves to keep it green.

Our Insights

Having houseplants that are good for your health is one of the musts when you are making interiors at your home. Just make sure that you get enough space for each plant so you will have no worries where you put it.

Bedtime Habits – The Proper Way to Keep Insomnia Away

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Bedtime habits have a significant impact on our health. The moment we closed our eyes and lay down on our bed, it is time we need to take a rest. But how can you do it if you have no proper bedtime habits?

Bedtime habits are essential to our sleeping routine, especially when we are experiencing insomnia. Insomnia is one of the sleeping disorders that most of us are experiencing. It is a condition that we cannot sleep soundly, or our body cannot feel the relaxation to sleep.

So we must have bedtime habits, so we can enjoy the night sleeping. But how can you achieve a goodnight’s sleep, without snoring, nightmares, discomfort while sleeping and insomnia?

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What are the bedtime habits we can do?

There are several bedtime habits so that you can enjoy your soft bed and a warm blanket. Here are the 12 bedtime habits you can make as routine or prepare before going to bed.

Make your room a cozy place.

Do not be satisfied with your room. It can look cozy, but you can turn it into a more fun zone so you can attract a good ambiance before going to bed. Remember that getting enough sleep can help you lose weight, and it is good for the body to be fit and healthy.

Keep away your mobile phones.

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Technology plays a more prominent role in our bedtime habits. Then setting those gadgets aside before going to sleep can encourage your body to embrace the night and fall asleep. Who would not love this kind of routine if you want to be more physically and mentally fit rather than spending a few minutes staring at your mobile phones?

A glass of milk or Greek yogurt

Giving yourself a serving of fresh milk or greek yogurt can improve your sleep. With this, you can enjoy a protein smoothie before bedtime. The shake with protein can help you gain more muscles. Bedtime habits include this because of our body, even if we are sleeping, burns calories; therefore, it is essential to be fueled with amino acids. In this way, it can increase our metabolism while sleeping.

Setting the right temperature

Bedtime habits include the correct temperature of the thermostat in your room. Make sure that the cold temperature is the right temperature our body needs. Before going to sleep or making our body fall asleep, we need a colder temperature. According to a research study, our body is still burning calories and fats, even if we are sleeping.

Relaxing before Bedtime

Avoid rushing everything before your bedtime. It is essential so you will have time to calm and relax. Do not mind hitting the bed a little late than usual. Make sure you can do something that might improve your relaxation, like reading. If you enjoy doing something other than that, consider the things you enjoy. It is effective, especially when you are thinking lots of things or you came from work that is so exhausting.

Dim your room

Bedtime habits do not only cover the food and workout before going to sleep. You can also make some improvements to your room. For instance, you can cut some light in your room, so the production of melatonin by your body will not be interrupted. According to a study, a lightened room can disrupt your sleep and can contribute to gaining weight. It is another factor why the doctor is advising their patients to keep your room dim so you will not develop insomnia.

Yoga before Bedtime

EY6TbVd1FtYes, doing yoga can indeed increase relaxation to your body before bedtime. To start, you can do some stretching that can energize your body. Make sure you can incorporate deep and diaphragmatic breathing with your moves. Breathing should be through your nose and not through your mouth. Take things slow and complete your breaths that can raise and lower your belly. With this, you can reduce tension to your body and help you fall asleep.

Cut off the Alcohol

Before bedtime, too close before going to sleep, skip drinking alcohol, which can affect the quality of your sleep. Let us say you will drink alcohol, but make sure you will have it a couple of hours before bedtime. Otherwise, it will disrupt your pattern of sleep. In a study, the researchers identified that alcohol could disrupt the brain wave’s patterns after a night of drinking, which can compare with mild electric shocks. So the importance of drinking alcohol at the right time before going to sleep is a must bedtime habit to be practiced.

Our Insights

Insomnia is a sleeping disorder that many are experiencing. You can avoid it by drinking some OTC medicines or therapy. But if you can practice bedtime habits, you can identify the cause of why you lack sleep and how you will manage it. For sure, there are plenty of ways on how to address insomnia.

But some of these can be done without exerting effort. Make sure you are monitoring your sleeping habits so you will know the things you should do and avoid before going to bed. Bedtime habits are the preparations you should do so you could have enough time to sleep.

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.

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