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The Benefits of Stretching

Increased flexibility – Regularly stretching may help improve your flexibility especially if you live a sedentary lifestyle. Your flexibility naturally decreases as part of the aging process, but stretching may help slow down this process.

Improved circulation – Stretching causes short-term improvements in circulation by relaxing your blood vessels and increasing the amount of blood your heart pumps.

Stress relief – Static stretching activates your parasympathetic nervous system. Activating this branch of your nervous system may help alleviate the psychological effects of stress. This, in turn, may help induce feelings of calmness and relaxation.

Better sports performance – Being able to achieve a full range of motion through all your joints may help boost your sports performance. 

Improved posture – Muscle tightness and tension can negatively affect your posture by pulling your spine into positions that can put stress on your back, neck, and core muscles. Research has shown that regular stretching in combination with core strengthening exercisesmay help improve poor posture and alignment.

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The term “anti-nutrients” suggests what they are. Whereas nutrients are substances that nourish plants and animals to grow and live, anti-nutrients earn their title because they can block the absorption of nutrients. Anti-nutrients are naturally found in animals and many plant-based foods. In plants, they are compounds designed to protect from bacterial infections and being eaten by insects. . . . It is not known how much nutrient loss occurs in our diets because of anti-nutrients, and the effects vary among individuals based on their metabolism and how the food is cooked and prepared. Many anti-nutrients like phytates, lectins, and glucosinolates can be removed or deactivated by soaking, sprouting, or boiling the food before eating.

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Oatmeal’s claim to fame is its proven ability to lower bad (LDL) cholesterol. Chalk that up to a type of soluble fiber called beta glucan.

Eating oats is linked to an average 7% drop in LDL cholesterol, research shows. Many other things also affect your heart‘s health (like what else you eat, how active you are, and whether you smoke), but oatmeal is a simple heart-smart start. Oatmeal also:

• Lowers blood sugar levels
• Provides antioxidants
• Promotes healthy bacteria in your gut
• Helps you to feel full to manage your weight 
• Relieves skin itching and irritation
• Lowers your chance of colon cancer

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How much caffeine is too much?  Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That’s roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two “energy shot” drinks. Keep in mind that the actual caffeine content in beverages varies widely, especially among energy drinks. . . .  Even among adults, heavy caffeine use can cause unpleasant side effects. And caffeine may not be a good choice for people who are highly sensitive to its effects or who take certain medications.

You drink more than 4 cups of coffee a day – You may want to cut back if you’re drinking more than 4 cups of caffeinated coffee a day (or the equivalent) and you have side effects such as:

• • • Headache
    • Insomnia
    • Nervousness
    • Irritability
    • Frequent urination or inability to control urination
    • Fast heartbeat
    • Muscle tremors

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The food we eat directly affects our overall well-being, including our hearing health.

Eating a balanced diet rich in vital nutrients can prevent potential damage and boost our ear health. According to studies, eating a diet rich in vegetables and fruits can lower the risk of hearing loss by 30%. Potassium, zinc, folic acid, and magnesium are four important minerals linked to improved hearing health.

7 Foods That Can Help Lower Your Risk of Hearing Loss

1. Fish – Fish contains little fat and is full of omega-3, omega-6, and other essential minerals your body needs. It is also rich in Vitamin D which strengthens the bones inside your ears, and helps prevent otosclerosis (an abnormal bone growth inside the ear that causes hearing loss).

2. Legumes – Legumes such as beans and peas contain a lot of zinc, a crucial mineral that supports your immune system and boosts your hearing.

3. Bananas – As a popular superfood, bananas should be consumed every day to stay healthy. Bananas are rich in potassium which helps maintain your hearing as you age.

4. Broccoli – Broccoli contains fiber and vitamin C and can stop the formation of free radicals in your body, which can break down your cells, resulting in several diseases. It can also help prevent the risk of hearing-related diseases, improving your overall health.

5. Dark chocolate – Dark chocolate is full of antioxidants and vitamins that aid in digestion while boosting your immune system and metabolism. It increases the level of magnesium in your body, enabling good circulation and healthier hearing.

6. Garlic – Garlic has multiple health benefits. It is excellent for your heart and is extremely effective in lowering cholesterol. It also reduces inflammation in your ears and reduces blood pressure to promote better circulation and improved hearing.

7. Whole grains – Whole grains can help maintain nerve function and protect the hair cells in the inner ear while they are exposed to loud noise. They are also rich in magnesium, which helps improve blood flow to your ears.

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Even though you’ve probably heard that it’s best to wash your hair as infrequently as possible . . . You need to wash your hair regularly for optimal scalp and hair health because not washing your hair enough can cause hardcore dandruff, irritation, clogged pores, breakouts, and even hair loss. When you go too long without washing your scalp, you can get a build-up of sebum, hair product residue, and dead skin cells. “All of this can potentially result in clogged pores, which is not good for your scalp health or your hair health,” Dr. Rubin (demonologist) explains. “The follicles on your scalp are literally the manufacturing plant for your hair, and for your best hair health, it is important that they are not clogged.”

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Testosterone Friendly Vegan Foods

1. 1. 1. Broccoli – Broccoli contains food compounds that help reduce estrogen levels.
      2. Pumpkin seeds – These little guys are packed with zinc, so they keep the sex organs healthy and help to promote a healthy metabolism. They also contain the amino acid tryptophan, which helps the body produce more serotonin (which balances your hormone levels).
      3. Avocados – Avocados have healthy fats and high levels of vitamin B6, which helps improve test production and also helps reduce cortisol (the stress hormone).
      4. Garlic – Garlic inhibits cortisol, a hormone that actually breaks down muscle tissue. Garlic also enhances testosterone levels.
      5. Nuts – Almonds and walnuts are packed with amino acids such as arginine, which helps improve blood flow. They are also high in monounsaturated fats, which helps maximize testosterone levels.
      6. Bananas – Bananas contain B vitamins, bromelain enzyme, and potassium, all of which help boost your T levels.
      7. Soy – A common misconception is that eating too much soy can lead to lower testosterone levels. But a meta analysis conducted by Jill Hamilton-Reeves. Ph.D. and Mark Messina, Ph.D. concluded that “neither soy foods nor isoflavone supplements alter measures of bioavailable T concentrations in men.”

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Officially, KN95 masks are for single-use only and should be disposed of after use. However, . . . for whatever reason you need to reuse your KN95 mask, here’s the easiest way to sanitize it without compromising its effectivity in protecting you.

According to studies, you can use your rice cooker or crockpot to effectively sanitize your mask without damaging its ability to filter out viruses. Researchers at the University of Illinois say that 50 minutes of dry heat in either one of the appliances can kill four types of viruses, including a coronavirus.

Let your appliance heat up for five minutes at 347 °F (175 °C). Then line the inside with a towel before you place your mask in – if you skip this step, you risk melting your mask. Once inside, let your mask heat for 50 minutes. After this, your mask will be sanitized and undamaged by the heat. You can use this method to sanitize your mask up to 20 times; after that, it’s best to discard your mask as its filtration abilities may already be compromised.

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Greek Yogurt May Prevent Hair Thinning and Loss

It’s packed with protein, the building block of your locks. Greek yogurt also has an ingredient that helps with blood flow to your scalp and hair growth. It’s called vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss. You may recognize pantothenic acid as an ingredient on your hair and skincare product labels.

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What You Can Do to Keep Your Bones Healthy?

Include plenty of calcium in your diet. Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu. If you find it difficult to get enough calcium from your diet, ask your doctor about supplements.

Pay attention to vitamin D. Your body needs vitamin D to absorb calcium. For adults ages 19 to 70, the RDA of vitamin D is 600 international units (IUs) a day. The recommendation increases to 800 IUs a day for adults age 71 and older. Good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna. Additionally, mushrooms, eggs and fortified foods, such as milk and cereals, are good sources of vitamin D. Sunlight also contributes to the body’s production of vitamin D. 

Include physical activity in your daily routine. Weight-bearing exercises, such as walking, jogging, and climbing stairs, can help you build strong bones and slow bone loss.

Avoid substance abuse. Don’t smoke. If you are a woman, avoid drinking more than one alcoholic drink each day. If you are a man, avoid drinking more than two alcoholic drinks a day.

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