4 IMPORTANT STRETCHING EXERCISES BEFORE RUNNING

Warming up is an essential part of working out, yet it can easily be overlooked or deliberately avoided, especially if you have limited time available for physical activities.

If you are planning on running to stay in shape, then it pays to spend a few minutes stretching prior to getting started, or else you could suffer avoidable injuries and end up unable to reach your fitness goals.

With that in mind, here are just a few stretches to do before you run which won’t take long but will deliver tangible benefits in the long term.

PHOTO CREDIT | Pixabay/Photorech

Lunges

Lunges are a great way to stretch out the muscle fibres in your legs and prepare them for the kind of exertion you are going to put them through on your run.

Both forward lunges and side lunges are effective, and completing between five and 10 reps of each is worthwhile. Just remember to keep your upper body straight, engaging your core in the process, to make the most of each lunge. And be sure to wear the best leggings for running so that your lunges do not get restricted by your clothing.

Upper body stretches

As your entire body will be involved in pushing you forward when you run, not just your legs, it is sensible to give your arms and torso a little preparatory stretching at this point.

Straightforward arm swings, where you rotate your arms in opposite directions in ever-increasing circles, like opposing windmill blades, are ideal for this purpose. This will not only stretch out your arm muscles but will also engage your chest and shoulders.

Supported stretches

You don’t need to rely on your own balance to stretch your body prior to a run; if you are near a suitable wall or fence, leaning against it will allow you to further your preparations.

For example, by leaning with one hand and an outstretched arm, you can begin lateral leg swings, crossing the first one, then the other leg across your body like a pendulum. Doing so will loosen up your hip joints and warm up the muscles around this region, so long as you also remember to keep your hips facing forward throughout, rather than allowing too much rotation.

Static stretches

So far we have looked at a few dynamic stretching options, but static stretches are also useful in your pre-run warm up. These stretches are not about reps, but rather about striking a pose and holding it for half a minute.

To target your quads, simply stand on one leg and use your hand to hold your other leg up against your backside. The closer you can get your knee joint to pointing directly downwards, the better.

Do this for each leg, and use a wall or other structure to support you if you do not want to worry about keeping your balance at the same time.

Another important static stretch involves your hamstrings. Hamstrings are prone to injury, so sit down on the ground, extending one leg out in front of you while tucking the other in so your foot is against the opposing thigh. Lean forward and touch your outstretched foot, while doing your best to keep your back straight, keeping this pose for 30 seconds before repeating it with the tucked-in leg.

Also bear in mind that after stretching, you can ease yourself into your run with gentle jogging on the spot, rather than going all-in with high-octane sprinting right away.

Then when your run is complete, remember to warm down by repeating similar stretches, as this will help your muscles to recover and avoid stiffness.

A 5-STEP HEALTH OPTIMIZATION STRATEGY

Have you ever wanted to take total control of your health and make some needed improvements to set your mind at ease? If so, you're not alone. Every day, many adults discover the need to deal with their wellness in order to live longer, fuller, more rewarding lives. The good news is that there are several simple things you can do to achieve this goal.

In addition to starting off with a detailed checklist, make sure you have enough capital to cover all the expenses related to the program. It's not always possible, for example, to rely on health insurance to cover elective procedures and other improvements that are technically considered unnecessary, like cosmetic surgery or liposuction. Here are some details about how to make the checklist, decide what to have done, finance it all, and review the results.

Make a List of Improvement Areas

Begin by making a detailed list of the things you feel are important for your health. Include items that are elective as well as those that are medically necessary, like new glasses or contact lenses, hearing aids, liposuction, cosmetic surgery, weight loss counseling, smoking cessation help, any type of surgery, and more. Try to include everything you can think of, and later on you can pare the list down as the situation demands.

Sell Your Life Insurance to Cover Expenses

Remember that some of the items on your wish list won't qualify for health insurance coverage. That's where a life settlement can help. The process involves selling a term insurance policy for cash. Not only will you never have to make premium payments again, but you'll get your cash in just a few days. Get started by reading an online guidebook that explains all the details. Actually, the entire process is simple and can be done entirely online. Then, you can use the proceeds for whatever you want because there are no restrictions.

Use Health Insurance Coverage When Possible

It's important to go through your wish list and separate the items based on which ones are reimbursable by health insurance and which are not. That's the best way to get a clear idea of how much money you'll need to spend to get everything done. When in doubt, call your health insurance carrier and get specific information about whether they'll cover a particular item. If they say they will cover it, remember to get that promise in writing before you spend your own money up front.

Work on One Item at a Time

Don't overwhelm your brain by trying to do everything at once, this will not support creating success in life overall. People who have used this plan before know that one of the secrets to making it work is to do one thing at a time. There's no rush. The key point is to methodically move down the menu, checking off each numbered item.

Evaluate the Results and Make a Long-Term Plan

When you're done, give yourself a pat on the back and immediately make a long-term version of the same list, this time including ways you'd like to maintain your healthfulness for decades to come. Consider annual physical exams, cancer screenings, and age-appropriate exercise.

5 COOL GIFTS FOR THE HARD-TO-BUY-FOR LOVED ONES ON YOUR LIST

’Tis the season for buying presents for all of the loved ones on your list. And while a few might be easy to choose the perfect holiday gift for, there are sure to be others who are a bit more difficult. Are you stumped on what to get your favorite uncle or your youngest niece? Look no further. These five cool gift ideas are perfect for any hard-to-buy-for loved ones on your list.

1. For You Fidgety Friends

Whether your loved one spends their days sitting in a classroom or sitting in a boardroom, fidget toys are scientifically proven to help improve concentration. The trick to picking the perfect fidget toy is finding one that is small enough to fit in a hand and quiet so as not to cause unneeded distractions. The popular fidget cube is an option that checks all the boxes for both adults and kids eight and up.

2. Pay It Forward

Inspire a loved one by picking the perfect word to represent him or her and gifting it on a key. With styles for men and women of all ages, these are the perfect present for offering hope, inspiration or encouragement. These keys are meant to be held onto as long as they are needed, and then regifted in the future to someone who may need a little inspiration, too. Best of all, the company employs people transitioning out of homelessness, so you can feel extra proud about your thoughtful purchase.

3. Give Them the Stars

For as long as mankind has existed , we have been inspired by the stars. Why not surprise your outdoor-loving friends by giving them zodiac art that can be hung on their wall? Not only will these handmade pieces look wonderful in daylight, at night the stars will light up and provide a sense of night sky wonder, too.

4. Athletic Wear for All

Athletic wear isn’t just for athletes anymore. In fact, its versatility is the reason it has become a staple in everyone’s wardrobes. Whether going shopping, to school, hanging out at home or heading to the gym ,  the men, women and kids on your list are sure to love the gift of athletic wear. Not sure of their size? No problem. Send them a gift card so they can pick the perfect holiday gifts for themselves.

5. For the Animal Lovers

Does your loved one have an affinity for animals? A symbolic adoption of their favorite critter just might be the perfect gift for them. With options ranging from African Penguins to Zebras , virtually adopting an animal in your loved one’s name will not only help make a difference in the world, but will also be sure to warm the heart of the gift recipient. This is the perfect gift for any age  —  especially for the people on your list who already have everything they need.

Shopping for the holidays can sometimes feel a bit overwhelming   — especially when trying to choose the perfect gift for those hard-to-buy-for loved ones on your list. Does your loved one spend long days trying to sit still or daydreaming about the night sky? Are they in need of inspiration or a new comfortable and versatile outfit for their wardrobe? Or do they simply already have everything? These five gift ideas are sure to be a hit for anyone on your list.

 Read the latest issue of Athleisure Mag.

TOP 8 FOODS TO BREAK YOUR MUSCLE FAT!

In order to obtain a Greek God-like physique, you need to work out to break down your muscle fat. Muscle fat is composed of several layers of muscle fibers and to decompose these layers you need to burn some extra calories at the gym.

Burning fat at the gym requires lots of energy that needs to add calories. However, not all calories are equal in the eyes of the muscle-man. In an attempt to help you realize your full buff-ness potential while burning your muscle mass. Today, there are many online stores that give you a huge range of non-fat, nongluten, or vegan foods with a great deal of Discount Codes for MuscleFood.

This blog is all about adding 8 best foods for all gym buddies that can help them stay fit and get the best out of your fitness schedule. For that, you need to go shopping today and get these foods in my opinion.

1.     But Why Meat?

PHOTO CREDIT | Unsplash/James Kern

Number two is lean beef. This is probably the best time to mention that this meal plan or the list of top 10 foods does not necessarily include everything for vegetarians or vegan-friendly. But, according to my experience (MY EXPERIENCE), these foods as a great source of protein, are the best among all.

2.     Winner Winner, Chicken Dinner

PHOTO CREDIT | Unsplash/Mark DeYoung

Next on my list is chicken. This is one food that has a great digestion level as well as the main protein pecked option. One of the things that I really liked about chicken is that a medium sized chicken breast is really the right amount for a one-time meal and will give you the right amount of energy to get back to normal after an extreme workout.

3.     What Are These Oval Shapes Called? – Eggs!

PHOTO CREDIT | Pexels/Karolina Grabowska

Eggs are the number one in fact the best bank to meet your fitness goal. Since, they are not only affordable but they are a great snack after your workout session.

Eggs have 9 essential amino acids that are really fruitful for our body to stay active and meet the overall criteria at the gym.

When you are working out, you are really tearing, breaking or damaging those muscle fibers, the protein from the eggs that contain all essential amino acids shoots them, sends them to the restless muscles, to rebuild or help heal those damaged muscles, resulting in bigger, stronger and better rebuilt muscles without any fat.

4.      Grab On Some Cottage Cheese

PHOTO CREDIT | Unsplash/Katka Pavlickova

Eeeh! Cottage cheese is delicious. One of the fats containing food items on my list that can give your muscles a good pump up. However, cottage cheese is not just about fats but also made from casein protein that is a slow digesting protein. Thus, if you are out and about and you have no access to food, you can have it.

People on a strict diet such as keto-diet which is mostly the intake of different kinds of fats are preferably using cottage cheese in their diet plan because of its slow digesting capability.

5.      Oh Fish!

PHOTO CREDIT | Unsplash/Adrien Sala

Fish is an incredible, incredible source of protein when it comes to people who want to stay fit or are on a diet. All fish are good for a diet, but salmon fish is simply amazing. Other than that Cod, Tilapia are also good sources of protein with an incredible taste.

Most fitness trainers recommend gym enthusiasts to make fish as a significant part of their meal since it is a great source of protein and essential amino acids.

6.     Well Avocadoes…

PHOTO CREDIT | Pexels/Thought Catalog

Avocadoes, for fitness freaks, are best friends. You eat avocado after a workout is like you’ve got a friend to get your back. Avocados contain fats which are actually, like, literally great for your body.

Your body needs fats to perform basic activities every day and several functions such as producing hormones and testosterone production, you need it, at all cost. For that, you need to start up by incorporating this fat into your strict but healthy diet plan.

7.     Whey Protein, It Is….

PHOTO CREDIT | Unsplash/HowToGym

Another one on the list is protein powder which I actually very love since it’s my after-gym workout shakes to have. It gives me quick energy and restores the lost proteins during the workout. You can have it in low-fat milk or water or in fact with an ingredient that is next on the list – Oats. Get great on different protein snacks and muscle building food…

8.     OatMeal – To The Rescue

PHOTO CREDIT | Unsplash/Le Buzz

So, you can have oats with the whey protein or simply with low fat milk. Oats are a great source of carbs that your body needs to have energy to perform actions for the rest of the day. They are low on the glycemic index scale and an amazing source of energy with a sufficient quantity of fibers in it.

You can have oatmeal after the gym or one hour before you plan on going to your workout place as it may give you a certain quick boost in your energy and keep you active throughout the gym session.

Make delicious recipes with oatmeal by adding different kinds of fruits, cocoas, butter, etc. Make it different and worth dying for. 

Try adding these ingredients in your list and see the difference in your fitness routine then… These will help you soothe your muscles during workout and avoid sore muscles in your body. Also, this blog doesn’t mean that you only have to eat this during the whole day. These are essentials, the rest of the meal remains the same as per your schedule. You need to make a few amendments and that is it. You are all ready to take off and start up by reaching your fitness goals this year.  

If you want, you can also check out more such blogs on fitness that may give you ample knowledge on your food product and happy working-out!

Read the latest issue of Athleisure Mag.

OUTDOOR FITNESS THROUGH THE WINTER

One of the best aspects of fitness is the ability to combine your cardio with fun and adventurous activity, and there’s no better way to accomplish this than by getting outside the gym and enjoying the great outdoors.

Can I Really Survive in the Cold?

While some people consider the winter season as the time when you should move your fitness routine indoors, those who regularly enjoy getting a cardio boost outside often claim this to be the best time of year for outdoor exercise. Some of the reasons for this include:

●        Don’t Get Overheated by High Temperature

●        Crisp, Refreshing Air

●        Beautiful Snowy Landscapes

●        Less Risk of Dehydration

Like any other physical fitness routine, exercising outdoors during the winter may seem daunting at first. Still, all it takes is a few experiences to realize it can be fun and stimulating. You might even end up preferring to get your winter exercise this way from now on.

Safety Matters

While outdoor exercise is not uncommon and is mostly painless, that doesn’t mean you should take it lightly when it comes to your safety. As long as you keep a few tips in mind, you’ll be able to ensure you stay safe and keep focused on your exercise goals.

●        Rather than overdress with one think layer, wear appropriate clothing in layers so you can easily adjust once your body heat goes up.

●        Protect your extremities like your head, hands and feet with protection like Heat Holders women's original socks and a hat and gloves.

●        Check the weather forecast, including windchill, to determine what to wear.

●        Wear reflective clothing so that you can easily be seen by motorists, especially at night.

●        Wear sunscreen and lip balm to protect your skin.

●        Carry water and drink plenty of fluids.

Options in Winter Exercise

People have been eager to find fun activities to do outside during the winter for centuries, but the significant part about this history is that it has resulted in many options to choose from. If you’re looking to get a cardio workout, in particular, it doesn’t take much to get going. Some of the most popular options for winter fitness include:

●        Skating

●        Cross-country Skiing

●        Jogging

●        Snowshoeing

●        Snowboarding or Downhill Skiing

●        Playing Hockey

As always, the great thing about playing sports for exercise is that they make it easier to convince a friend to join you to help pass the time in a more engaging way.

Get ‘er Done

If you’re the kind of person that likes combining a useful purpose with your exercise routine, then winter also provides plenty of physically demanding chores. Some of the things you might consider accomplishing around your home to help you get into shape include:

●        Raking Leaves

●        Shovelling Snow

●        Chopping and Stacking Firewood

●        Prep Your Garden for Spring

All it takes is a bit of bravery to find out that there’s no reason to fear outdoor exercise in the winter. As long as you follow the advice mentioned here, you’ll be able to get more sunlight and fresh air this season. There’s no time like the present to get prepared by buying a pair of warm socks and a few other necessities. 

HOW TO IMPROVE YOUR SMILE & BOOST YOUR CONFIDENCE

How to Improve Your Smile & Boost Your Confidence

When was the last time you smiled? Having a healthy smile can do wonders for your confidence. If you feel self-conscious about your teeth, you might find yourself shying away from smiling even during the happiest moments. Your smile can affect your personal and professional relationships, not to mention your relationship with yourself. If you lack confidence in your smile, there are a few things that you can do to help you to achieve your best smile.

Brushing & Cleaning Your Teeth

This is the obvious place to start. Use a soft-bristled toothbrush to clean your teeth for two minutes twice a day. It removes plaque and food particles, and it can help to reduce and even remove stains and, in general, improve the appearance of the teeth.

 Flossing & Gum Care

Proper flossing removes a build-up between your teeth, where your toothbrush would struggle to reach. This is not simply for aesthetic purposes; it is also for your overall oral health. A build-up of plaque can lead to decay and disease and so flossing regularly is a must. Flossing and brushing can both also help to care for your gums too. Looking after your gums improves the look of your smile as well as preventing gum disease.

Clean Your Tongue

You need to beware of your tongue too. For example, if you have a white tongue, it can actually be a sign of bad breath. This is because bacteria, debris, and food particles can all become trapped in between the tiny bumps on your tongue, which is what causes the white coating. By cleaning your tongue, you can help to eliminate this build-up and stop the bad breath in its tracks.

Drink More Water

You can also reduce bad breath by drinking more water. The water flushes away food particles and helps keep your mouth moist, which can improve your breath. This is what your saliva does naturally, but sometimes you might need a bit of help. Try to make sure that you are drinking the recommended amount of water every day.

Aesthetic Treatments

If there are specific issues with your teeth that make you feel more self-conscious or that affect your confidence, then you can tackle them with some aesthetic treatments. For example, if you struggle with tooth discolouration, it can take a real toll on your confidence; you could choose to whiten your teeth to improve the brightness of your smile. You may need to consult a dentist, as often their methods are much more effective than buying a kit from the drug store or doing it yourself at home. If you have crooked teeth or if they aren’t as straight as you would like them to be, then you can look into aligners. For example, ALIGNERCO offers a range of clear aligners that are virtually invisible, and they also have a great range of payment plans which makes it much more accessible. If there is something specific about your teeth that you do not like, then there are ways that you can fix this.

Have Regular Check-Ups

One of the best ways to maintain your oral health is to make sure that you are regularly seeing a dentist. They can offer you advice and preventative measures for all of your potential oral issues like cavities, bad breath, and gum disease. In addition, a dentist can identify the early signs, which means they can halt the progression of dental issues across the board.

Create a Routine

To make sure that your teeth stay as healthy as possible to make your smile as bright as it can be, you should come up with a routine. First, make an oral care schedule. How often are you planning on flossing or whitening? How often are you planning on visiting the dentist? Coming up with a routine that you can stick to is important in maintaining your oral health. Taking care of your mouth, teeth, gums, and tongue are essential in making sure that you have a smile that you are happy with and that makes you feel confident. This is why it is important that you stick to your routine; you are making an investment into the future of your oral health.

In Conclusion

Feeling more confident in your smile starts by implementing a proper oral care routine and trying to pick up as many healthy dental habits as possible. Brushing and cleaning are essential and fresh breath can also improve your self-esteem, which is why it is important to not neglect the gums or the tongue. If you want to make some bigger changes, then, as long as you are making those changes for you, because you want to and not because you feel you have to, you should make them. Always do your research beforehand and consult a professional.

4 WAYS TO PREVENT MUSCLE SORENESS AND FATIGUE

4 Ways To Prevent Muscle Soreness And Fatigue 

Doing regular exercise is crucial to keep one’s body in good shape. Aside from improving bone health and muscle growth, exercising is also one of the key elements to prevent risks of various illnesses. However, some disadvantages could come from doing too much exercise, including sore muscles and strains.

When working out, many people, especially athletes, tend to exhaust themselves to the point of fatigue. If that’s your concern, there are numerous alternatives you can consider to prevent muscle soreness, including sports strapping and other kinesiology taping options. 

To have a better understanding of this matter, continue reading this article. 

What Is Muscle Fatigue? 

Muscle soreness or muscle fatigue is the condition of extreme pain in your muscles due to stiffness. Many people suffering from muscle soreness may also have a hard time moving around due to tightened muscles. Some of the most common symptoms of muscle fatigue may include cramps, discomfort, and muscle aches. 

While some people tend to use these terms interchangeably, note that muscle soreness is different from muscle rigidity and spasticity. While the latter could be a result of doing strenuous activities, the other two conditions are characterized by muscle stiffness even if you’re not moving.     

To help you more, here are some symptoms of muscle fatigue you should know: 

• Inexplicable muscle aches 

• Redness 

• Inflammation 

• Bruising 

• Painful movements 

In most cases, muscle soreness can improve quickly after several hours or days. However, it’s still best to learn the basic measures you can take to handle them better. Plus, those seemingly simple muscle aches might be early signs of severe conditions. 

Pro Tips To Avoid Muscle Soreness 

After doing exercises, there’s a bigger chance of suffering from muscle soreness, especially if your routines are incorrect. Although it might not pose detrimental impacts on your health, muscle soreness could cause mild to severe aches in your body.  

Particularly, muscle fatigue could last up to 12 hours. In severe cases, this soreness could take up to 48 to 72 hours after your workout.   

To better avoid risks of muscle soreness, you can try the following: 

1. Perform Warm-Ups 

Although some people tend to skip this stage when working out, warm-ups play a vital role in preparing your muscles for the exercise. Many experts believe that warm-ups could efficiently prepare your body for the upcoming strenuous activities, raise your body temperature, and regulate blood flow. 

Apart from that, warming up could also enhance your balance, bodily coordination, and flexibility to better handle exercise routines. Not to mention its significance in lessening risks of injuries while working out, warm-ups could also prevent muscle soreness and fatigue. 

To warm up, you can consider doing light exercises and stretches, including jumping rope, slow jogging, or cycling.  

1. Hydrate Yourself 

Aside from warming up, you should also not forget to hydrate yourself properly when doing exhausting physical activities. Water could help control your body temperature, transport nutrients to gain more energy, and ease your joints. It could also help boost blood circulation, maintain body functions, and reduce the risks of heat stress. Also, drinking water helps replenish the fluids you lose throughout the workout. 

Without water, you might not last long in your workout sessions. Your body temperature might also increase. Not only that, your body will struggle to keep up with the activities. You’ll also feel more tired than usual. Additionally, a lack of proper hydration could result in muscle soreness, dizziness, fatigue, and other health concerns.

To better help yourself, you must drink plenty of water before and after your exercises. You can also take breaks to rest and rehydrate yourself.  

1. Take A Break 

After doing certain sets of workout routines, you may consider taking short breaks to help your body recover. In most cases, overdoing your exercises without any rest increases the risks of muscle stiffness and fatigue.  

To avoid such situations, you must wait at least 48 hours after your last workout session before performing the same activities. You should also vary your exercise routines to prevent strain. As much as possible, you can do light exercises for the same muscle groups to keep your body active.

Furthermore, if you’ve done running the previous days, you can take do brisk walking or stretching the next days to avoid going to complete rest.    

1. Cool Down 

As much as you need to warm up to prepare your body, cooling down is also an essential part of your workout routines. Particularly, it could help relax your muscles and avoid soreness. Note that doing some stretches is important after doing exercises. 

Apart from making your muscles more flexible, cooling down could also promote blood circulation and keep blood away from your muscles. After driving blood away from your muscles and back to your heart, your muscles could then effectively recover.  

Key Takeaway 

Exercise and workouts are crucial in maintaining your body in optimal condition. However, muscle soreness and fatigue could happen if you do your routines incorrectly. To better prevent these risks, you can do the tips above. Aside from that, you can also consider taping or strapping your muscles to prevent injury. Through these tips, you can avoid muscle soreness and fatigue.

GYM-GOERS: WHAT IS BRUXISM AND WHAT CAN YOU DO ABOUT IT?

Have you heard people talking about bruxism? This might be something that you have overheard in the gym. This is a dental condition that you need to be aware of and this is particularly true if you like to lift heavy weights. The more you know about this condition, the less likely you are to suffer its effects. So, let’s take a closer look at what bruxism is and how you can prevent it.

PHOTO CREDIT | Pixabay/Ichigo

What is Bruxism? 

First of all, it is important to understand what bruxism is. This is another word that is used for teeth grinding or jaw clenching. This is often something people do because they are anxious or stressed. It can be done subconsciously without you being aware of it. But, it is also something that you can end up doing at the gym when you are working hard on machines and lifting weights, according to dentists in North York.

There are some symptoms you can experience if you are suffering from bruxism. This includes getting headaches, as well as facial pain. In addition, over time, the action of clenching your jaw and grinding your teeth is actually going to wear down the teeth and damage them. These symptoms are likely to be present in the hours after you have been to the gym or have been clenching your teeth.

How are Gym-Goers Prone to Bruxism?

If you like to go to the gym in Canada, you might be wondering how you can be at risk from bruxism. Well, this is particularly a risk for those that like weightlifting. This is because when the muscles engage, you are going to feel the muscles in the face tighten too. This can mean that you grind your teeth together and clench your jaw. There are particular exercises that can mean that this happens more. This includes squats and deadlifting.

If you are worried about bruxism, the best thing you can do is visit your dentist. They are going to be able to examine your teeth and see if any teeth are worn or damaged. They are going to advise you if there have been teeth grinding and if you are going to need any dental treatment as a result of this. For instance, bruxism can lead to dental abscesses and even infections.

This does not mean that you need to give up weight lifting. In some situations, a dentist can recommend using a particular mouth guard or mouth splint. This is going to help prevent the damage that can be caused by bruxism. It will mean that you can continue to do what you love doing in the gym, as well as protecting your teeth and not causing further damage to them. Again, this might not be able to stop the teeth clenching, as it can be a natural reaction. But, it can stop the teeth from grinding together, which is what causes the wearing down of the teeth.

WHAT IS ANXIETY?

You hear the term anxiety used a lot, but you may not know what it means. It is the body's natural response to stress, and it may manifest itself as anxiety or fear of the future. When it happens, people think of events that may happen and cause harm. Some of this occurs as a natural result of living, such as a job interview, your first day of college or giving a speech. Things like this naturally cause people some level of apprehension. What isn't normal is when this lasts for over six months, or it starts to interfere with your daily life.

Intense and Sometimes Debilitating

Feelings of fear and anxiety may stick with you constantly. If that remains a constant state it can dramatically impact your quality of life. You may stop leaving your home, crossing the street or entering public spaces. Left untreated many people experience worsening symptoms. An anxiety disorder can strike a person at any age, but most begin in childhood, adolescence or early adulthood. Millions of Americans suffer from anxiety and women can tend to have a higher risk of a diagnosis than men.

How Do You Treat Disorders?

After you receive a diagnosis, you should explore your treatment options. For some, simple lifestyle changes will prove effective enough, but moderate and severe cases may require more extensive treatment. Treatment will fall under two categories. You can treat it with psychotherapy and medication. In some cases, people use a combination of the two. Taking advantage of prescription propranolol for anxiety has often been prescribed to help those suffering from a rapid heartbeat, shaking hands and other symptoms of nerves. This prevents the more severe symptoms of this disorder, and it can help people to function normally.

What are the Causes?

Whenever the amygdala in the brain notices danger, it sends a signal to the hypothalamus. That triggers a fight or flight response common to those who have anxiety. The amygdala can become hypersensitive, which causes extreme feelings of anxiety. Many times, it comes from false alarms. What might seem small to others causes a high amount in the other person. Anxiety often occurs alongside other mental health problems like obsessive-compulsive disorder, post-traumatic stress disorder, social phobia, panic disorder and generalized stress disorder. Important to note, there are many causes of anxiety and research remains ongoing in this field of mental health.

What are Attacks?

An attack happens when you feel an intense and unreasonable amount of fear or anxiety. Usually, this happens without warning, but triggers can also cause the anxiety to worsen. Most attacks will last for 10 minutes, but they can stretch on for more than 30 minutes. In that time, people may experience an intense feeling like they may die or they feel like they could lose total control of themselves. An attack may appear like a short time, but someone going through one will feel like it goes on forever. The symptoms will typically peak and go away, but upcoming events can contribute to them happening more often.

3 WAYS TO REGAIN STRENGTH AND ENDURANCE AFTER A SPORTS INJURY

Exercise plays an important part in maintaining overall health. Still, there’s a risk of injury during exercise, especially when participating in a sport. You could be at risk if you haven’t been physically active or if you sometimes forget to warm up properly before exercise. 

Sports injuries are commonly caused by poor training methods, accidents during training, or weakness in muscles, tendons, ligaments. These injuries may include sprains, strains, swollen muscles, fractures, and others. However, depending on the severity of the injury, it may take a few weeks or months to fully recover. 

Prevention is always the best route when dealing with sports injuries. But if you find yourself dealing with an injury, this article may guide you with the process of recovery. Here are the best ways to regain strength and endurance after a sports injury:

1. Seek Professional Treatment

After the first month, there should be no obvious swelling or bruising surrounding the wounded area. Also, if you are experiencing severe pain or discoloration, even after taking prescriptions and following the PRICE method (more of this below), then it’s time to seek treatment from a professional. 

Other symptoms that may indicate a serious injury that needs medical attention include: acute pain and swelling, visible deformities, and dizziness. Furthermore, severe sports injuries may require physical therapy and surgery. If you’re looking for a sports medicine doctor, please visit this site.

• Physical Therapy: Physical therapy, or physiotherapy, may be beneficial for certain athletes who are healing from a long-term injury. It's a specialized treatment that use techniques such as massages, compression, and exercises to improve strength and flexibility, strengthen muscles, and restore normal function to the injured area. A physiotherapist can also create an exercise routine to help strengthen the injured body part and limit the risk of the injury recurring.

• Surgery: Most sports injuries don't need surgery, but major injuries, such as broken bones, may need it. This may involve surgery to secure the bones using wires, plates, screws, or rods. A torn knee ligament, for example, may require surgery. However, most of the time, damaged bones may be realigned without the need for surgery.

2. Price Method

You might experience pain during the first few hours of a sports injury since it’s the body’s natural reaction to an injury. Also, you may feel swelling and bruising in addition to the immediate pain. The injured area may also be sensitive to movement and touch. 

Minor injuries, like sprains and muscle strains, can be treated at home using the PRICE method for two or three days. PRICE is an acronym coined by trainers and athletes to easily remember how to treat a minor sports injury. PRICE stands for protection, rest, ice, compression, and elevation. 

• Protection: Protecting the affected area from further injury is the first step. Crutches or a cane, for example, can help protect an injured leg or foot by reducing or eliminating weight-bearing. Protecting the damaged area by partially immobilizing it with a sling, splint, or brace is another option.

• Rest: The body requires time to recover from any injury, and one of the most effective way to heal is rest. Although it may be tempting to push through the pain and keep going, this can delay the healing process. The affected area is weak and vulnerable to further injury, especially during the first few hours. For this reason, an injured person should avoid rigorous activities that may hinder healing. 

• Ice: Ice, a basic form of cryotherapy, can treat minor sports injuries. Cryotherapy can be done in several ways. However, the most basic way to apply cryotherapy is to put ice in an ice bag or a plastic bag and place it over the affected area. Applying ice to an injury is most beneficial within the first two days as it helps minimize and reduce swelling and reduce pain.

• Compression: Use a stretchable bandage to wrap around the injured part. This will minimize swelling by preventing fluid from forming. It can also help relieve pain by immobilizing the affected area. The bandage should be applied with a medium amount of tension to give enough, but not too tight, compression. Also, the bandage should not induce numbness and color change on the skin. If this occurs, loosening the bandage should soon ease them. 

• Elevation: Elevating is recommended to control swelling, allowing fluid to flow away from the affected area. Controlling swelling can reduce pain and possibly speeding recovery. Elevation is done by elevating the injured area above the heart's level. However, if you can’t lift the injured area above your heart, try to keep it at the same level as your heart or near it. 

As you can see, the PRICE method is helpful for minor sports injuries. For best results, follow this method immediately within the first 24 to 36 hours following an injury.

3. Pain Relief

Pain relievers are commonly used to manage muscle pain and reduce inflammation surrounding an injury. Most athletes take pain relievers to cope with minor aches, pains, and injuries. These two basic non-prescription medications are good for many types of pain:

• Acetaminophen: Acetaminophens (Tylenol) can help with pain and fever, but not inflammation. It acts on the brain's serotonergic, endocannabinoid, and vanilloid systems, and it's considered a safe pain reliever for both children and adults. However, large doses of these can harm the liver.

• NSAIDs: Non-steroidal anti-inflammatory drugs (NSAIDs) can help with aches, pains, fevers, and inflammation. NSAIDs includes aspirin, naproxen (Aleve), and ibuprofen (Advil, Motrin). These help ease inflammation brought on by an injury, arthritis, or a fever. However, NSAIDs aren't recommended for use before or during endurance training because they can cause stomach distress or gastrointestinal bleeding in some people.

Tips To Mentally Recover From A Sports Injury

Sometimes, being strong physically is mistaken for being strong mentally. Just because athletes are strong physically doesn’t mean they aren’t prone to depression and mental stress. Athletes are also humans, and humans have a tendency to stress out when things don't go as planned. Although sports injury recovery normally focuses on physical rehabilitation, it is also important to add sports psychology approaches to aid with mental healing. 

4. Understand the Injury

Consult your doctor, do research online, talk to other athletes, and read books to understand everything you can about the injury. Know what kind of injury you have, how it was diagnosed, how long it will take you to heal, what treatment options you have, what to do and what not to do during recovery, and the warning signs to look for if the injury gets worse. 

Having this knowledge will help you in setting realistic recovery goals so you don't panic or become nervous if the process takes longer than you expected. Ask these questions to your therapist to know what you can do to recover quickly and effectively:

• What is my diagnosis?

• How can I treat my injury?

• How long will the recovery process take?

• What should I expect during the recovery process?

• What other activities can I do safely?

5. Accept Your Injury

Accept that you have been injured, and that your status is as good as it can be given the circumstances. Take control of your self-care, and treat your body right. Forget about the things you can't control and focus all on the things you can. Control what you can, and do so for your body's wellbeing. Rather than focusing on your reduced performance, it may be more helpful to simply accept that you have an injury. 

Furthermore, acknowledge your body's desire to recover strength and endurance by resting. It's alright to be emotional about your injury, but try not to let your frustrations overcome your mind.

6. Honor Your Feelings

If your sport is a major part of your life, it's natural to be disappointed by your inability to participate in it. You may be missing your teammates, friends, or the sense of achievement that comes with scoring a goal or winning a game. 

As a result, you might go through the five stages of grief (denial, anger, bargaining, depression, and acceptance). For that reason, recognizing and acknowledging these feelings is an important step to controlling them, owning them, and moving past them, hence, speeding mental recovery. By owning your feelings, you ensure that your injury has no power over you. 

7. Set Realistic Goals

Athletes are usually goal-setters. They're used to keeping track of data and monitoring performance to reach goals. If you're dealing with an injury, however, you may need to temper your natural drive to push yourself. Start slow. Allowing yourself to heal at your own pace will help you avoid the difficulties that come with unmet expectations.

8. Focus On The Present

When one is ill or injured, they want to get better right away. Athletes, often want to return to the field as soon as possible. Truth is, injuries take time and patience to heal, and focusing on the present—rather than the future—is beneficial to your health. 

Setting small weekly goals and hitting milestones can help you stay balanced and focused on your recovery process. Focus on what you need to do rather than what you're missing out on. No matter how positive you are in healing, it won’t happen overnight. It will take place in the right moment, one step at a time. 

9. Accept Help And Support

No world-class athlete reaches their goals without support, especially after an injury. Having a guide, coach, or therapist acting as a support can be a motivation, regardless of how much you've trained or dieted on your own. 

Some athletes hide in shame because they believe their injury has left them weak and defenseless. No, that is not true. Don't cut yourself off from the team. Also don't be afraid to seek moral support from your coach, family, teammates, and even your therapist.

Injury Prevention

Warming up and stretching properly are the best ways to avoid a sports injury. Keep in mind that cold muscles are more susceptible to tearing, while warm muscles are more flexible. They can absorb fast motions, bends, and jerks, thus, reducing injury. Other than that, here are a few steps you can take to avoid sports injury:

1. Use The Proper Form And Wear The Right Equipment

Learn how to move properly during your sport or activity. Different sorts of exercise need various stances and postures. In some sports, for example, bending your knees at the right time can prevent an injury to your spine or hips. Also, put on the appropriate gear or equipment. Make sure you're wearing the right type of shoes, for example. Poorly fitted shoes or equipment can increase your risk of injury.

2. Don’t Go Overboard

If you are hurt during the activity, wait until you've recovered before returning to the activity. Don't try to 'push through' the pain. When you return to the activity or sport, you may need to gradually ease back into it rather than diving back in with the same intensity.

3. Cool Down

After your activities, remember to cool down. This typically involves performing the same stretches and movements as a warmup. Cooling down allows your heart rate and blood pressure to gradually return to their normal levels. Cooling down is vital, especially for competitive endurance athletes, such as marathon runners, because it aids in blood flow regulation.

Final Thoughts

It's not unusual for amateur or professional athletes to get injured from time to time. The PRICE approach can be used to treat a small muscle injury at home. Rest, ice, compress, and elevate the damaged area during the first two days after your injury. Remember that to ease pain, alternate cold and heat treatments once the swelling has lessened. Start stretching and move the affected area gently. 

In addition, most athletes may overcome minor injuries quickly and significant injuries over time by taking it day by day, setting realistic goals, and maintaining a positive attitude. For any further injury, remember to consult your doctor for an appropriate diagnosis and treatment plan.

HEALTHY DIET AND GLOWING SKIN: 6 HABITS AND PRACTICES TO START TODAY

More and more people are investing their fortune in the health and beauty industries with the hope of achieving healthy and glowing skin. You may also see many skincare product endorsements on social media and other platforms that claim to help you achieve a good skin complexion. But in reality, healthy and glowing skin isn’t always about the right and most expensive skincare products. Instead, it’s about your daily habits and lifestyle practices that mainly affect your skin health, and those products are only a part of it.  

Each person has a unique skin type. It means that whatever product you see on television (TV) may not always work on your skin. So, before you make drastic decisions and spends more money on these products, take a look at your habits first and see if they work in favor of your skin’s health.

If you don’t know how and where to start, here are six habits that you can start practicing today that may help you achieve healthy, bright, and glowing skin:

1.       Eat Healthily

Some skin care products are made to help nourish your skin. But before investing in skincare products, it’s better to start to nourish your body and skin, inside and out. You can do this through a healthy diet. You see, the quality of your skin health is a reflection of what you’re feeding inside your body, which means you need to eat healthily to achieve a radiant and glowing complexion.  

That said, go for skin-friendly foods that are excellent sources of vitamins, zinc, and omega-3 acids: as well as those foods high in chlorophyll. Chlorophyll helps treat acne and other skin-related issues, while vitamins like C, A, and E can improve skin texture and promote skin healing. So, the next time you plan your meals for the day or week, make sure your meals have these nutrients. 

2.       Take Beauty Supplements

Eating your way to radiant and glowing skin is recommended. However, it can be challenging to try and get all the nutrients your body needs from the food alone. Keep in mind; that your skin is the largest body organ which means it requires more nutrients to stay healthy. 

More so, your skin might be exposed to harmful environmental factors like dirty air, harsh sunlight, and other skin pollutants. So, aside from eating healthily, it’s also recommended that you take beauty supplements for your skin. You may visit Goodness Me! and other online food markets for various choices of healthy food and nutritious body supplements. It’s also best to consult a doctor and see if beauty supplements are good for you.

3.       Drink Plenty Of Water

Water can do marvelous effects on your skin and your overall health. Remember that your body consists of 60-70% water, which plays a critical role in maintaining your health and body functions. Drinking plenty of water will keep your skin hydrated and prevent it from experiencing dryness. 

You can tell that your skin is well-hydrated with water when you barely have any visible pores, almost no breakouts, and of course, more glowing. So, instead of consuming those sugary drinks, coffee, and other unhealthy beverages, make it a habit to drink water all the time. Water will not only help you achieve glowing skin, but it’ll also help you maintain a healthy weight. It’s a win-win situation.     

4.       Apply Sunscreen Everyday

Aside from keeping up with your skincare routine every day and night, one product you must never miss is your sunscreen. Your sunscreen will shield your skin from the harmful ultraviolet rays from the sun. While the sunshine can do wonders for your health, too much exposure can damage your skin and result in skin issues. Some harmful effects of too much ultraviolet (UV) ray exposure may include skin discoloration, premature skin again, freckles, wrinkles, worst, skin cancer.  

Thus, regardless of the weather outside, always remember to apply sunscreen. If you’re planning to stay outdoors for a period, remember to reapply your sunscreen every two hours. To keep your skin protected. 

5.       Get Enough Sleep

Getting a good night’s sleep is another critical element towards a healthy body and glowing skin. A long and peaceful sleep allows your body to rejuvenate, recharge, and repair your body’s damaged cells so that you wake up the following day feeling fresh, glowing, and energetic. Meanwhile, depriving yourself of sleep will make it difficult for your body to do the necessary repairs to your skin, leading to visible wrinkles, dark eye bags, and aging skin the next day. Let your skin get an opportunity to stay young and healthy by giving yourself enough rest. 

6.       Manage Your Stress Levels

Psychological stress will not only affect your mental health but as well as your skin health. You’ve probably noticed that every time you’re stressed, from work or school, your face suddenly has breakouts. Then, after seeing that breakout on your face, you become even more stressed. It happens because every time you’re stressed, your body releases more cortisol, responsible for skin inflammation.  

This stress-breakout cycle will continue if you don’t take steps to reduce and avoid stress. Manage your stress by considering; practicing self-care habits such as yoga, meditation, or deep breathing exercises at work.  

Treat Your Skin Right

Aside from following your skincare routine religiously, incorporating these habits and lifestyle practices in your day-to-day life can do wonders for your skin’s health. What’s more, all these tips don’t require you to invest in expensive products and painful dermatological procedures to achieve glowing and healthy skin. Remember, consistency is the key when it comes to your skin’s health.

HOW TO LIVE THE TRAVEL LIFESTYLE

We all have that one friend on social media who seems to be popping up all over the world, making everyone jealous of their lifestyle with another picture of them sitting feet up by the sea. Like us all, you’ve probably wondered how they do it, and how you can do it yourself. It’s not as difficult as it seems. It does take some courage to give everything up and leave home, but once that’s done, the world really is your oyster. Do you dream of leaving home on a one-way ticket with a thirst for adventure? Here are some ways you can live that travel lifestyle. 

Sell Your Life Insurance

If you want to go traveling without having any money worries at all, this option is probably the best one for you. If you are still planning on working while away, you should still have an emergency fund to fall back on. You are going to have the obvious outlay of flights and, even if you’ve secured a job, you might need to pay for your first few months of accommodation upfront. Never forget that emergencies can and do happen, so ensure you have an emergency stash. If you hold a life insurance policy, you can sell it for a lump sum giving you immediate access to cash. If you would like to know more, you can check out a quick guide online that will tell you everything you need to know about selling your policy for cash.

Write

If you have a passion for writing, travel could be the kickstart you need to fuel your passion. For most people, taking off for faraway places is just a pipe dream but they still want to have a peek into the lives of those who do, and there’s no better way than to read about other people’s experiences. This is where you come in. Start a blog documenting your travels and aim to give a unique perspective. The more popular it becomes the more opportunities will become available to you in terms of advertising or having your work published.

Teach

You’d be surprised at the wide variety of languages people want to learn. Finding work teaching languages is relatively easy, especially if you have teaching qualifications and experience. You will have the opportunity to earn a high salary while also immersing yourself in local culture as you are actually living and interacting with local people. If you don’t have qualifications, they are not difficult to obtain and there are now online teaching courses available for prospective language teachers.

Work in Hostels

This is an option for the truly adventurous and more extrovert personalities, but it can also be considered an option for people who want to start living outside of their comfort zones. Hostels are usually the accommodation of choice for travelers as they are relatively cheap, and you are also able to meet people as you move around. When your budget determines your destination, a hostel is often the lodging of choice. Many hostels will be looking for people to work for them, especially if you are multilingual. You may not always be paid in cash. It might just be food and accommodation; however, they will be able to point you towards work in the local area. Perhaps slightly risky, but that’s the life you want, right?

MEET REISHI: THE MUSHROOM TAKING THE WELLNESS WORLD BY STORM

It goes by many names. In Chinese herbalism, it’s known as Lingzhi. To scientists who prefer a hard-headed taxonomic name, it’s Ganoderma Lingzhi. But perhaps its most compelling title is the nickname bestowed upon it by traditional medicinal practitioners: “the mushroom of immortality.”

Those are all great names (and mysterious too). But for this article, let's use its Japanese name, the one most often used in contemporary parlance – Reishi.

A few years ago, the Reishi mushroom attached itself to the wellness world – much like a mushroom to a tree – and has since experienced a meteoric rise in popularity. But most people still know precious little about the product.

In this article, let’s answer a few frequently asked questions surrounding the fashionable fungus. What is it, what are its potential benefits, how do you get Reishi powder and how do you dose it?

What Is It?

Reishi mushrooms are the fruiting body of a polypore fungus that grows on the bases and stumps of deciduous trees. Their use stretches back at least 2,000 years, when Han dynasty healers used the Reishi mushroom as a panacea for a plethora of ailments.

If you were anxious, they gave you Reishi. If you had brain fog, they gave you Reishi. And if you arrived at the doorstep of a traditional herbalist begging for longer life, they probably gave you Reishi.

PHOTO CREDIT | Pixabay/Miguel Á. Padriñán

What Are the Benefits of Reishi Mushrooms?

Fast forward a couple of millennia, and Reishi is more or less used similarly. Maybe it isn't seen as a panacea anymore, but scientists are earnestly studying the mushroom for its wide-ranging wellness benefits. In particular, they are interested in how it can reduce stress.

In one study, researchers noted the “antidepressant-like effects of a water-soluble extract” of Reishi in mice. Another study evaluating the antianxiety properties of several Ganoderma species suggested that the mushrooms' phenols and flavonoids play a critical role in their de-stressing potential.

It doesn’t end with stress. You will find scores of studies evaluating everything from Reishi’s liver-improving mechanisms to its immune system benefits. The scientific study of Reishi is still in its infancy (the West only recently embraced the mushroom), but the benefits look promising.

Where Do You Find It?

Sure, you could find a deciduous tree and hope for the best. But more often, people nowadays buy reishi powder online. Because there are so many Ganoderma species masquerading as Reishi, and because quality can vary even in a single species, it’s highly recommended to seek out reputable sellers. If in doubt, the “USDA Organic” seal is a fine stamp of approval.

How Do You Dose It?

This question isn’t quite so easy to answer. Everyone’s physiology is different – down to weight, digestive function and metabolism. Moreover, someone taking Reishi as a treatment might dose more than someone taking it as a preventative measure. Still, consensus hovers between 1500mg – 4500mg per day. If you’re unsure, you can consult your doctor.

To recap: Reishi is a multi-named fungus with several potential benefits that you can find online from a reputable seller. It took the wellness world by storm with its focus on stress relief, but studies show it might be more than a one-trick pony. 

THINGS TO CONSIDER BEFORE BUYING A BOTTOM PAINT

Your boat is susceptible to some marine life that attaches to its sides and bottoms. The most suitable solution is to paint the bottom of your watercraft with a specific boat bottom paint, which is better known as antifouling paint. 

If you find that the bottom of your boat is full of marine growth, it is time to learn how to paint a boat bottom and choose the appropriate type of paint to use on it. 

Knowing boat bottom paints

Paint for boat bottoms is a particular type of paint applied to the part of the boat that goes below the waterline. The paint prevents different marine denizens from attaching to the boat's hulls. More popularly known as an antifouling agent, paint for boat bottoms contains biocide and algaecide that prevent marine growth such as barnacles, algae, weeds, slime, and mussels from attaching to the boat bottom. 

Things to consider when choosing a boat bottom paint

Choosing the right type of paint for the boat bottom can be a challenge because several products have different properties and applications. You should know what materials your marine vessel is made from and several other things. 

Types of antifouling paint

Several types of bottom paints exist, so it is vital to have expert advice on which type to use on your boat. For example, ablative bottom paint slowly wears away through the movement of water current and tides. In addition, the water movement exposes a fresh layer of paint that contains the biocide, preventing marine organisms from attaching and growing on the boat's bottom.

There is copolymer ablative bottom paint that is self-polishing. When you use this type, biocide release continues even if your boat is out of the water. In addition, there is a hybrid copolymer ablative bottom paint. The hybrid paint combines the properties of the ablative and the self-polishing copolymer ablative paint but has an additional property. The paint gives the boat bottom a smoother finish.

On the other hand, hard bottom paint does not peel away layer by layer. Instead, the hard bottom paint continues to leach or release the biocide over time. However, the paint does not wear out. Thus you need to remove it before you can paint the bottom once again. 

Type of material

Boats are made from different materials, such as fiberglass, aluminum, wood, or steel. Thus, it is vital to find the appropriate paint suitable for the boat. 

The area where you keep the boat

You also have to consider where you keep your marine vessel when not in use. Marine growth is more prolific in areas where the water is still and warm. 

Fresh or saltwater

Aside from the material used to build the boat, you should choose the right type of paint according to where you use the boat, either in freshwater or saltwater. 

Aside from knowing what type of boat bottom paint to use, you should also learn how to prepare the bottom of the boat before receiving a fresh coat of bottom paint.

WHAT ARE THE MOST DANGEROUS SPORTS TO PLAY?

There are many risky sports out there. From sky-diving to cheerleading, the potential consequences of playing any sport are not always clear. But what are the most dangerous sports to play?

When playing an extremely competitive sport there are risks that are worth taking. For example, many football players are willing to put themselves on the line for their team. However, some sports have too high of a risk, even for those who want to take the chance. Here are some of the more dangerous sports out there and why they're so risky.

American Football and Rugby

Both American Football and Rugby have a higher risk for brain injury than most other sports. American football has up to 14 impacts per player over the course of a football game, at an average of 25 gs of force per tackle. Rugby players on the other hand only experience around 10 gs of force per tackle, but wear far less padding.

The effects of concussions in football and rugby players can also be delayed, sometimes not appearing for days or weeks after the injury. This can be extremely dangerous as a player returning to the field too soon could cause them to suffer a traumatic brain injury. This type of injury can cause death if not treated immediately, but rehabilitation from a concussion usually takes around seven to fourteen days when properly diagnosed and treated.

Base Jumping

In addition to all the other risks associated with base jumping, there is also the additional risk of falling. Base jumping is a sport that involves jumping from a cliff or a building and then free-falling until reaching the ground.

If you plan on doing this, be sure you're aware of how good a parachute system you have. This is especially true for experienced skydivers who are landing with very little margin for error. This makes base jumping one of the most dangerous sports to dive into.

Parkour

Free running and trail running are great ways to stay athletically fit, but the parkour community takes it up a few notches and loves to show off death-defying stunts like jumping between rooftops, or quickly dropping from one ground floor to another, hanging off balconies.

While parkour has many benefits, the deadly nature of some of these stunts makes extreme parkour incredibly dangerous.

Rock Climbing

Rock climbing can be an exhilarating, but extremely dangerous sport, no matter how experienced a rock climber is. Rock climbers are limited to climbing on relatively safe rock formations, but if they fall they can be seriously injured. On average, there are around 150 rock climbing deaths globally.

The most insanely dangerous sport is free solo rock climbing, which means climbing alone without any harness, rope or other climbing aids. This requires a person to rely completely on their own strength and stamina. One slip and you're plummeting thousands of feet to your death.

Bull Riding

Riding atop a 1,800-pound animal as it bucks you around is dangerous in so many ways. Just imagine being trampled under the massive weight of the creature. The overall risk of injury when bull riding is extremely high, but if you have a lot of training you can minimize the risk of injury. So while theoretically, bull riding is an extremely dangerous sport, only 21 professional bull riders have been killed since 1989.

Heli Skiing

Jumping out of a helicopter to ski down a mountain is a fairly popular extreme sport - but the emphasis really is on 'extreme'. Crashing is always a major concern, but so is being swept by an avalanche, falling into a crevasse, or even freezing to death. Skiers need to be prepared for many possible scenarios.

So while extreme skiers are brave and adventurous, they are also very susceptible to injury and death.

Underwater Cave Diving

Cave diving is a hobby that requires high levels of fitness, a good level of risk assessment, and the ability to swim in cramped spaces. There's no reliable database listing the number of global cave diving deaths, but between 1969 - 2007, a total of 368 divers died doing this dangerous sport.

WHY WEARING A GOOD BRA IS IMPORTANT WHEN WORKING FROM HOME

Should you wear a bra when working from home or go braless? This, indeed, is a serious concern among women working from home. In this kind of work setup, people tend to dress as they please. Thus, for women, wearing a bra tends to be a bother when they're working within the comfort of their home.

Women will surely select comfort above anything else, which has led to many ditching their bras when at home. No matter how attractive the bra they're wearing, nothing is comfier than going braless.

However, issues have recently been raised that refusing to wear bras may be detrimental to women's health. Ditching your bra for days at home may potentially impact both your breasts and your posture. Read more to learn why it's essential to wear a good bra when working from home:

Wearing A Good Bra Can Help Maintain Better Posture 

Studies reveal that the typical office worker spends eight to twelve hours each day sitting. Although sitting is an activity anyone spends longer hours doing, people don't usually bother doing this correctly. In other words, you rarely worry about maintaining a correct posture while working from home.

By wearing a supportive bra, larger muscles of the body will allow you to maintain good posture and improved blood circulation. While posture bras come in a variety of designs, they all provide the same advantages. 

These modest undergarments support the back, promote proper posture, and relieve stress in the neck, back, and shoulders by transferring weight over the shoulders. They usually consist of soft, breathable fabric like ones from EBY and other underwear shops. They include larger straps and a broader band, which provides more coverage and support.

Wearing A Good Bra Reduces Breast Sagging

Sagging breasts may be reduced by supporting the mid-back muscles, which bear the weight of the breasts. Although bra experts claim that wearing a bra doesn’t affect sagging breasts, refusing to wear one also has no direct impact on this condition. 

Breast sagging may occur for several causes. Sagging occurs as a consequence of changes in the ligaments that support the chest. These ligaments may stretch and weaken over time—and for several causes.

However, going braless isn't one of the reasons. While there's no medical need to be concerned about a sagging bosom, it may result in back discomfort and problems with self-esteem or body image.

Nevertheless, according to some experts, prolonged periods without support could strain the ligaments in the breasts. Therefore, wearing a bra may help prevent early drooping of the breasts by reducing the amount of time the connective tissue inside the breast is stretched during the day.

Wearing A Good Bra Prevents Back And Neck Pain

Wearing the right bra has plenty of benefits. For one, you won't experience digging or red marks, nor will it leave red scars on your skin. Certain physical symptoms may be avoided by wearing a suitable bra since it supports your breasts and shoulders. Moreover, wearing a good bra provides excellent results for women with larger breasts, who tend to experience neck and back issues.

In a research, they investigated the connection between breast size, bra cup size, and shoulder and neck discomfort among participants. The researchers found that those with a large-cup breast size are more prone to shoulder and neck discomfort.

On the other hand, in a study published in 2013, Thoracic (upper back) discomfort was linked to postmenopausal women with larger breasts. However, the majority of these women were overweight or obese. Additionally, they wore bras that don't fit them correctly. This supports the assertion that wearing the wrong bra size is one of the leading causes of upper back discomfort, along with other factors like increased body weight or a pinched nerve.

Look for a high, X-shaped-back bra that improves posture by drawing the shoulders up. Additionally, it has a convenient front closure and wire-free cups that are unpadded yet surprisingly supportive to avoid back and neck pain.

Lastly, women with lower back discomfort should see an osteopath to discuss their working and home environments. The practitioner will also provide a list of exercises to improve mobility.

Conclusion 

There are advantages to wearing a good bra. However, it's not the only solution for certain conditions. Wearing a good bra can make a significant difference in terms of comfort when working from home. You move a lot during the day, so picture the additional weight that pulls on your body when your breasts move about freely (especially if you have bigger boobs).

Additionally, wearing a bra may feel more comfortable since it holds your breasts together. Don't hesitate to invest in a good bra to feel cozy and stay productive while working from home.

KNOWING YOUR GENETIC HEALTH THROUGH YOUR DNA

The concept of detecting the state of health of a person’s body system through understanding genetic examination seems easy enough. Deoxyribonucleic Acid (DNA) contains chemical information about one’s body functions. They reveal information about gene mutations or changes that affect potential health status and future wellbeing or exposure risk to certain diseases. Here is all you need to know about finding your genetic health through DNA.

How DNA Can Reveal Your Genetic Health

A DNA test diagnosis sometimes indicates only risk exposure to certain diseases as most are influenced by both genetic and environmental factors. However, they can reveal mutations that may be the primary cause of certain conditions, such as Huntington’s disease or sickle cell anemia. 

Besides, Genetic conditions such as Fragile X, cystic fibrosis, and risk level to cancer can be revealed by genetic testing by analyzing the condition’s related markers in the DNA. Life-threatening conditions that can be determined through DNA testing give patients a possible range of options for better treatment and management. The information from conducted DNA tests can also identify the risk of developing hereditary diseases.

A typical general medical DNA test can be conducted on blood samples, tissue samples (skin or hair), amniotic fluid, or even cell samples collected from the inside of the cheek using a cotton swab or a small brush. Testing mechanisms have become cheaper, quicker, and more precise over the years as awareness of genetic mutations seems to grow. Direct-to-consumer DNA tests are becoming more common and adopted due to personal and private reasons and are easily gotten from testing companies. 

For instance, my DNA test kit offers a wide range of genetic tests that can be run by private individuals at their disposal, especially when privacy is sought. Regardless, recommendations from primary care physicians should be sought for but not necessarily needed to take the test privately.

As easy as home testing may seem, professionals advise that a guide from health professionals explaining the process and considerations that may come with getting detailed information on genetic health is needed. The emotional aspect of testing is often not as easy as the science behind it. Before taking a test, it is important to speak to a genetic counselor to understand the procedure, benefits, and limitations of the test and possible consequences of the results of the tests. Follow-up with a genetic counselor is also advised in some instances.

Understanding The Impact Of Genetics On Health

Health status can most times be dependent on genetic traits to a certain extent. Some diseases are dependent on genetic factors and are called 100 percent penetrant. Purely genetic-related conditions such as; Tay-Sachs disease, Huntington’s disease, diabetes, sickle cell anemia, Down syndrome, and Spinal Muscle Atrophy can be detected in simple carrier tests.  

Sometimes being a carrier of some genetic disorder may not affect a person or their health. It may be an indication of the chance of passing a copy of the mutation to future children. A clear example would be cystic fibrosis. Being a carrier of the mutation linked with cystic fibrosis only indicates a 50% chance of developing the condition or passing it down to future children.  

However, conditions linked to single-gene disorder or mutations are more likely to be developed in carrier individuals. For instance, Huntington’s disease, a mutation associated with dementia, is usually a clear indication that carriers would develop the condition late into their 50s or 60s.  

Other conditions which have multiple markers and environmental or behavioral are a little more complex. It essentially means that the genetic predisposition to the disease is not a sign that one has or could develop the disease. There are many ways that the person can do behaviorally to prevent or exacerbate or cause the disease. Diseases like Rheumatoid Arthritis and Type 2 Diabetes are examples of such conditions.  

The goal of DNA testing is to understand the predisposition of one’s health towards particular diseases. Actions are taken from insights of such information to improve one’s wellbeing. Awareness of symptoms and having a healthy lifestyle can be adopted to manage the risk of health conditions.  

Persons with DNA mutations associated with Type 2 Diabetes can exercise regularly, routinely measure blood glucose and watch their weight to prevent the risk of developing the disease. Results from DNA testing can also help map out treatment plans. The genetic information provided through tests reveals details for formulating the best treatment plans.

Conclusion

Achieving a better state of health is the ultimate goal of medicine. Medical technology is in transition from the use of vaccines for treatment to the use of genetic information for a better understanding of diseases and possible prevention. DNA tests are very effective for understanding health status and conditions. Inherited diseases and genetically-induced conditions are best diagnosed and treated with genetic tests. The effect is a far less expensive and much better method for diagnosing diseases. Prevention, after all, is better and cheaper than cure.   

HOW TO PREPARE YOUR KIDS FOR THEIR FIRST EVER BALL GAME

Children have a wide range of interests; music, art, sports—name it!  Kids love to try new things, while also figuring out what they're good at. If your child has expressed an interest in sports, particularly in ball games, like basketball, soccer, or baseball, their first ball game could be just around the corner. 

As a parent of a young athlete, you may need to provide practical assistance to your child in a number of ways. You may be their personal assistant, coach, schedule manager, driver, financier, and, of course, their biggest fan. But, aside from those, you can support them through more specific approaches before their big day comes.

With that in mind, here are a few recommended tips and steps in preparing your kid for their first ball game:

1. Ready Their Essentials

A sports game's success can start even before the moment your child enters the court or quad. In fact, success is already achieved when your child is confident and motivated to attend their training, as well as the actual ball game. And, one way for them to feel so is by helping them prepare.

Athletes have a lot of things or equipment to prepare, which is why you must be there to assist them, especially since it's their first ever ball game. When it comes to packing their sports bags, ascertain that they've packed everything they need. 

Moreover, your child's confidence could depend on how comfortable they are in what they're using and wearing. Therefore, look for clothes that they like to wear and pieces of equipment that are comfortable for them. For instance, basketball players are often particular with their shoes. Hence, choose comfortable and stylish ones similar to the basketball shoes Australia stores are selling or any shop in any part of the world. 

2. Don't Pressure Them Too Much

If you constantly find your child staying silent and reserved days or hours before their ball game, they might be feeling nervous and pressured. Instead of asking them if they're scared or telling them to keep it together, it might be beneficial not to pressure them too much. 

As their parent, all you can do is encourage them positively and say something like, “Have fun, I love you.”  The last thing they may want to hear are words that question their skills and efforts.

3. Keep Things Fun

Your young athlete might find it hard to overcome losses. Hence, help them keep things light, especially when their training gets serious. If needed, crack a few jokes. However, if you think they're slowly losing their interest in the game, figure out why.

4. Have People To Cheer Them Up Besides Yourself

Try to make sure that your child feels supported before, during, and after the game. Whether it's their aunts, grandparents, cousins, or friends, invite people that'll be willing to support your child. Through this way, even when they can't see you clearly on the bleachers, they'll still know they have people who support them, allowing them to stay calm during the game.

5. Organize Everything With Them 

When the big day comes, try to keep the day as ordinary as possible. To do this, you may need to be well-organized to minimize pre-game jitters. Have enough time for all the required preparations. Consider the duration of the ride to the venue as well to avoid rushing when you arrive.

6. Skip The Critiques

As their first ever ball game approaches, remind yourself that you're their parent and not their trainer. Your place is to provide words of encouragement so they'll make every effort to be their best. After all, as their parent, you're their safe place when they feel exhausted, frustrated, or dispirited.

7. Be Their Role Model

Most kids follow in their parents’ footsteps. Therefore, show positive behaviors. Instead of encouraging rivalry against the opposing team, show that you appreciate others' gameplay by offering your cheers. Likewise, be grateful to their trainers and the personnel helping them out. By pointing out the good in others, your child might be able to distinguish excellence in themselves as well.

8. Say You're Proud Of Them No Matter What

Show how impressed you are even before the game. Help your child understand that victories, defeats, and even mundane daily tasks are all part of being an athlete, and that the journey is more imperative than the outcome.

Final Thoughts

As you count down the days until your child's first ball game, be sure they learn to stay positive, remain dedicated, handle disappointments, and be organized and prepared. As their parent, remain involved in their athletic endeavors by showing your support throughout their journey. You can consider the few steps mentioned above as your guide to prepare them for the big day. Certainly, they'd feel lucky when they realize they have such a supportive parent.

RELATIONSHIP CONFLICTS: 5 COMMON MISTAKES WE MAKE AND HOW TO FIX THEM

Many couples face relationship conflicts with anxiety and fear, finding them unhealthy and therefore trying to avoid any confrontation. In reality, arguments take place in every family and can actually be healthy.  

Conflicts in relationships can be a normal and natural part of a marriage and any form of human connection. Individuals cannot ignore each other's values, boundaries, perspective, and needs. On the contrary, the complete absence of conflict in relationships is unnatural and may signal a mutual indifference of the parties, or the suppression of one partner by the other.

Let's take a closer look at what a conflict actually is, which mistakes lead to it, how to peacefully resolve any that may occur, and how therapy can help.

What is a conflict in a relationship, and why is it actually positive for a couple? 

A conflict in a relationship is a clash of different views, interests, perspectives, forms of behavior, and ways to achieve certain goals. A relationship conflict takes place when there is a mismatch around personal boundaries, needs, values, beliefs, behavior, established rules and fixed family roles.

It is an inevitable and even a positive phenomenon in any couple, and here is why.

Partners can become closer to each other. 

A conflict in a relationship reveals "weak points" of marriage. Arguments make it possible to open to each other common disagreements and discontent, thus getting to know each other better.

A conflict in a relationship can become a source of new communication patterns. 

A confrontation indicates that the partners have different values in particular situations due to different needs. The need to resolve the conflict determines the development of a relationship between family members. This also gives them a chance to get to deeper communication levels.

Avoidance of relationship conflicts has much more serious consequences.  

If irritation and passive aggression in a couple accumulates over a long time, an avoidance to communicate at all may result. This can combine with a dissatisfaction which will break out into the form of criticism of a partner, grumbling, shouting, and silence.

Avoiding problems only makes confrontation and communication in a couple worse.

Conflicts in Relationship: 5 Popular Mistakes

Dealing with arguments, confrontation and complications of everyday life requires patience, understanding, and a sincere desire for compromise. To this end, it is important to learn to identify what mistakes we make in order to find a solution and avoid unhappy relationships.

Facing it, always facing it,

that's the way to get through. Face it. 

Joseph Conrad

1. Losing individuality

In relationship conflicts, it is necessary to try to find a common ground. However, to achieve this goal, couples sometimes choose the wrong path. One way that leads to an unhappy marriage is sacrificing your individual identity to please the other’s needs.

This may happen because of the fear of losing a partner. In any case, this is unhealthy behavior as each partner actually betrays themselves.

2. Hiding weaknesses 

There is no way that a couple will be happy if their relationship is not based on sincerity. Genuine love is born when someone shows themselves to their partner as they are. As a result, hiding under another identity will bring long-term complications, conflict, and frustrations.

Moreover, this attitude hides a deep lack of self-esteem. Someone who tries to falsify themselves shows that they feel unworthy of being loved.

3. Getting caught up in the routine 

Another common mistake that produces conflicts in relationships is allowing routine to take hold where there were strong emotions and passion between partners. To avoid routine, it is important to look for ways to introduce novelty, to leave the comfort zone. It’s not that difficult.

4. A desire to change the partner

This is one of the attitudes that occurs in the more “advanced” stages of relationship conflicts. But actually this is the problem that has more to do with nonconformity with oneself than with real rejection of the other.

Someone who is satisfied with their life, who is emotionally responsible for what happens in it, does not seek to change others.

5. Hiding important secrets 

Each partner has private matters, regardless of the trust and intimacy that exists between the two. This is healthy. This shows that individuality has been preserved.

However, there are matters that concern both members of the relationship at the same time, hence the importance of not hiding them.

How to Fix Common Mistakes in Relationship Conflicts

During a conflict in a family, partners can behave in completely different ways. Someone breaks the dishes and slams the door. Someone shouts. Someone takes offense and plays silent. All this is because of the fact that throughout relationship conflicts, the most vulnerable sides are exposed.

An individual chooses the most familiar strategies of self-defense. Of course, not all of these methods are constructive.

A conflict in a relationship will become productive only if both partners see what to work on, what to change, and what to pay attention to in the future. Therefore, it is extremely important to learn how to clearly formulate needs and to correctly express dissatisfaction when it comes to confrontation.

These tips will help you navigate the relationship conflict wisely so that it ends with solutions on how to make a marriage stronger.

Make a pause

It is important to make a rule to pause when emotions go wild. Agreeing with the partner on "breaks" in order not to bring the arguing to a higher escalation of fighting.

For example, one can go to the bathroom to wash his or her face or go to the kitchen to drink water, while counting sips or holding their breath for a few seconds.

As a result, it will help activate the brain area responsible for self-control and logical behavior.

Is it better to always be right?  

One of the main principles of guidance through a relationship conflict is the understanding that if it takes place, both partners are involved in it. Not all situations can be easily determined with a “who is right and who is wrong” scenario.

In any case, couples should remember that winning a conflict is not about personal gain over the partner, but rather achieving a victory in marriage.

Looking at a situation through the eyes of the partner 

In any relationship confrontation, it is necessary to clarify the interests of the partner, to find out what is important to him or her, and how they see the solution to this situation. The ability to look at a situation through the eyes of the other side is very valuable. It is the skill that underlies empathy.

Expressing feelings in the right way 

The next step is to identify the feelings and emotions that accompany the relationship conflict, from both sides. It is important to express them in “I” statements, not accusations (“I am very angry when …” instead of “You brought me to …”).

In this case, the partners should give feedback to each other, and then proceed to resolve the conflict.

Come to a certain conclusion 

It is important after a relationship conflict to come to certain conclusions: to discuss the reasoning, feelings, and what needs to change in order to resolve it. One must also ask their partner for forgiveness, admit mistakes, and give feedback on the relationship conflicts (“I understand that you were upset that I …”; “I didn't think that you could take it that way, I meant something completely different ... “; “I'm sorry that my words hurt you. I said that because I was very annoyed ... I'm sorry, I shouldn't have said that”)

Ask for help 

One may find themselves in a critical situation with their partner, with no solution being found. At this point, it may be worth asking for help.

Online therapy on Calmerry is one of the most convenient ways to get professional help. Today, in order to contact a therapist or counselor, it is not necessary to leave home (which is actually a great way to get timely help and support at the very moment when needed most).

Of course, not all relationship conflicts end with reconciliation. Some of them lead to a final breakup. In various instances, this may also be a good result because the conflict reveals different values ​​and life principles of partners. Then, getting out of such an unhappy, ineffective, and sometimes frankly destructive relationship becomes the best solution.

DEALING WITH SPORTS INJURIES AND AILMENTS

There are a lot of ways you can hurt yourself exercising, ranging from a small blister to a surgery appointment. Read on to find out where the line is on each of them and how to handle your sports injury.

1. Concussion

The most common sports injury, to the point that there are movies about it, is a concussion. Concussions are caused by a blow to the head, either by a helmet, ball, rogue elbow, environment, etc. It is considered a traumatic brain injury and affects cognitive function. Repeated concussions can cause long-term problems such as memory loss and executive function.

You might not always experience a loss of consciousness if you have a concussion. Other symptoms include confusion, drowsiness, dizziness, double or blurred vision, headache, nausea, noise or light sensitivity and a slowed reaction to stimuli. Someone having a concussion may be irritable, have balance issues, unequal pupil size and even seizures.

A one-off concussion can be treated with painkillers like ibuprofen or acetaminophen and plenty of rest, but if you have bleeding or swelling in the brain, surgery may be required.

2. Sprains

A lot of the injuries in this guide can be caused by not properly stretching before a workout, as is the case with most sprains. Overstretching or tearing the ligaments of you calves, ankles, knees, can cause a lot of pain, but also swelling, bruising, tenderness, and the inability to put weight on the affected limb.

You can treat a sprained ankle at home by keeping it supported and rested. Consider wrapping it in elastic bandages, wearing a brace, or using crutches if needed. Elevating your ankle will reduce the swelling, as will applying ice. Apply ice three to four times a day for 20-30 minutes and take ibuprofen or acetaminophen to deal with the pain.

Severe ankle sprains might have to be surgically worked on in either an arthroscopy to look for loose fragments of bone or cartilage or a reconstruction surgery to stitch your ligaments back together.

Knee sprains are a little more complicated and require a doctor to look at it as soon as possible. If you heard a pop, that’s obviously not good. It can indicate your knee is forced out of its natural position. A doctor may recommend pain killers like acetaminophen or prescribe something stronger. Rest, ice, and compression as with the ankle will all help at home, but there are also exercises you can do to strengthen your knee. Try some leg lifts, thigh strengthening exercises, raising up on your toes and thigh and calf stretches as well as weight training with hamstring curl and leg press equipment.

3. Shin splints

Also known as Medial Tibial Stress Syndrome, shin splints are a pain in the front of your lower leg caused by excessive force on the shin bone and tissue around it. You will feel inflammation from the muscles around the bone swelling and possibly dull ache in your shin or the sides of it, pain that increases during exercise, swelling in the leg, or numbness in the feet.

Shin splints can be dealt with at home with two weeks rest, compression, ice, and painkillers, but see a doctor if you shin feels hot or is visibly swollen or painful even while resting. You can use foam rollers to massage the shins and avoid further injuries by wearing more supportive shoes and warming up well before a workout.

4. Dehydration

If you feel headaches or muscle cramps while you work out, you could be suffering from dehydration. You body may not be receiving enough water to replace what you’re sweating out, leading to dizziness, and in severe cases heat stroke and heat exhaustion.

Dehydration can also leave you feeling tired, which is just counterproductive while exercising. Keep a bottle on you and stay hydrated by drinking every 15 minutes, even if you’re not thirsty to avoid things like cramps and lightheadedness.

Have a look at this article on dehydration for more information on how to keep hydrated while you’re working out.

5. Rotator cuff injury

One of the four muscles and tendons keeping your shoulder in good shape, rotator cuffs are injured by strains, tendinitis, and bursitis. It is most common in tennis and basketball players.

Overuse of the rotator cuff causes it to become inflamed, leading to tendinitis. Bursitis is inflammation of the fluid-filled sacs between the rotator cuff and the underlying bone: the bursa. Strains and tears overstretch and partially or completely tear the tendons around your rotator cuff.

Common symptoms include difficulty moving the shoulder, difficulty sleeping on the shoulder, weakness in the shoulder or pain when reaching.

You can treat a rotator cuff injury with hot or cold packs to reduce the swelling, resting the arm in a sling, taking an Epsom salt bath, massage, and painkillers. Your doctor may also recommend an injection of cortisone to reduce inflammation and you can exercise the shoulder at home with stretches.

6. Muscle stiffness

If you feel tight and stiff after a workout, it will go away with rest, but there are things you can do to move that timeline along.

You can take an anti-inflammatory medication like ibuprofen to lessen pain and discomfort and massage or stretch the affected limbs to help loosen them. You can also apply a hot or cold compress. Use hot packs for muscle tightness and cold for inflammation or swelling. There are also options like taking an Epsom salt bath or drinking or applying apple cider vinegar to the affected area. Massage chamomile essential oil onto your muscles to relieve spasms or by eating blueberries filled with antioxidants or add some cayenne pepper to your food.

Prevent post-run pain with the antioxidant and anti-inflammatory-filled cherry juice and make sure to get plenty of Vitamin D.

Call a doctor if your muscle stiffness doesn’t go away or you have symptoms like fever (especially if your neck is stiff), extreme muscle weakness, redness, pain and swelling and pain that develops after taking a new medication.