How to Avoid Damaging Your Body When Running

We live in an age where exercise is prevalent, and people better understand the importance of leading a healthy lifestyle. Running is one of the most easily accessible forms of exercise, where providing you’re physically able you can run anywhere and anytime. How-to-Avoid-Damaging-Your-Body-When-Running-

Whether you enjoy long distance running or a casual jog, running is a fantastic way to maintain good health. Though it’s an excellent form of cardiovascular exercise that improves your life considerably, it can also be hard on the knees. Close to 70% of runners experience knee injuries at some stage in their life, and it makes sense for people to struggle with their feet too since they regularly hit the ground.

Though it’s good to take preventative action to avoid injury, if you are experiencing problems with your feet you might want to visit a podiatrist like this one in Ohio. They can help you get back on track, quite literally. To encourage you, take a look at these top tips to prevent injury:

Wear the Right Shoes
Runners need a shoe that fits their feet correctly and provides ample protection. Cushioning is great to reduce impact, and by working with a professional you can discover the perfect footwear for you. Some people have wide widths, whereas others have narrow feet. Even the most expensive trainers don’t always provide adequate support, so if your trainer doesn’t fit exactly you should insert insoles. This will offer additional support if the insole has some rigidity to it.  If you have pain between your third and fourth toes it could be Morton’s neuroma and there are insoles that can address this pain

Stretch
Light stretches are a great way to get loose and ready for exercise. This will help you get supple and encourage the blood to get pumping. This is especially important in cold weather, and elite runners will tell you stretching is a great way to prevent injuries.

Cross Train
Runners usually focus on multiple forms of exercise, and variation prevents your body continually facing impact in the same areas. Creating balance is a great way to exercise different muscles, and by adding core strength exercises to your routine you can strengthen your legs and become a better runner. Additionally, you’ll be less susceptible to injury.

Don’t Overdo It
Runners tend to run for long distances when great weather hits and take on too much too soon. This can put too much strain on the body, so it’s important to gradually build up to high intensity. By doing so your body can adjust accordingly, and won’t be shocked into intense exercise. Start slowly and work your way up, and remember not to overtrain without breaks in between efforts.

Eat Properly
Maintaining a nutritional balance is necessary for maintaining healthy joints, and by eating green vegetables and dairy you’ll be well prepared. According to Livestrong, certain cheeses and dairy have greater nutritional value than others, and will better contribute to a healthy and balanced diet. Goat cheese is one of the highest in calcium (while being low in Sodium), but be sure to purchase from farms and distributors that have organic, high-quality Goat cheese for sale. The right balance of nutrients will help your muscles recover, and it’s important to eat carbohydrates to give you the energy you need to run. Running on empty is a surefire way to get injured, so remember not to neglect the importance of good diet.
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5 Surprising Factors That Accelerate Skin Aging

Lifestyle changes and habits can slow down the process.Skin aging is a natural process that happens over the years. You cannot expect to stop the process as it is natural and inevitable. What really matters is how fast your skin ages because there are some lucky ones who seem ageless. On the other hand, there are some who start looking older right in their twenties. People often blame their genes but there may be several things that determine the effect of age on your skin.

So what could be the reasons why people age differently? Are the factors hereditary, environmental or behavioral? Is your skin aging normally or at a faster-than-normal pace? It is important to answer these questions so that you get an idea about what may be responsible in your case. Accordingly, you can avoid the issues and slow down the skin aging process effectively. Let us list some factors that accelerate the aging process.

Poor diet

The diet you eat affects your body in more than one ways. The perils of an unhealthy diet, high in fats and sugar, extend beyond weight gain. It can cause premature aging by triggering inflammation at the cellular level. Glucose from carbs and sugar enter the bloodstream and attaches to collagen and elastin. These are the proteins that keep your skin firm and supple. Once their quality deteriorates, they lose their elasticity which shows as signs of aging on your skin. The best approach would be to eat a skin-friendly diet that is high in fruits, vegetables, and cereals. Limit the intake of sugar and processed foods. Having plenty of water is equally important as it keeps your skin hydrated.

Exposure to sun

Using sunscreen all year round
Using Sunscreen All Year Long

Without any doubt, sunlight is essential for your body because it replenishes the levels of vitamin D. But excessive exposure to the sun can cause your skin to look older before time, with the appearance of wrinkles and dark spots. Spending too much time outdoors also deprives the skin of natural moisture and makes it dry and coarse. You may even suffer from sunburn due to overexposure to the harmful UV rays. Protecting your skin from aging related to sun damage is easy. Avoid staying outdoors during the peak hours and use a high SPF sunscreen every time you step out.

Chronic stress

You may be surprised to hear that you may look older than your years if you stress out too much. Chronic high stress can be a killer, not only for your body but for your skin as well. It causes an elevation in the levels of cortisol, the stress hormone that has an adverse effect on the ability of skin cells to regenerate. Further, stress is the cause of negative expressions which often end up as wrinkles on your skin. If you are looking for a way to reverse aging skin, keeping stress at bay is the best thing to do. Indulge in exercise and stress-relief therapies such as meditation, yoga and breathing exercises.

Smoking and alcohol

Everyone knows the detrimental effects of smoking and alcohol. But you may not be aware of how they can damage your skin and make you look old even at a young age. Smoking deprives your skin of oxygen and affects the hydration levels as well. Prolonged exposure, both as an active and passive smoker, can cause dullness and the appearance of wrinkles and dark spots. Heavy drinkers can suffer from discoloration of the facial skin. These habits increase the levels of toxins in your body, which take a toll on your skin’s health. So it is best to absolutely steer clear of them.

Inadequate sleep

Lack of adequate sleep is another reason why you may experience the signs of premature aging. This is because the skin cells repair and rejuvenate while you sleep. Also, this is the time your body uses to get rid of the toxins that it accumulates throughout the day. While getting a minimum of 6-8 hours of sleep every night is important, you must also maintain a good sleeping posture. People who tend to sleep face down and on one side can get wrinkles on the face. Make it a habit to sleep on your back and alternate the sides to prevent the appearance of wrinkles.

These are some common reasons for skin aging that you may not even have considered before. Now that you know them, it becomes easier to avoid them and make some changes in your lifestyle and habits. Even minor modifications can make a big difference in ensuring that your skin looks ageless and radiant over the years.
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3+1 Stress-Relief Tips for Better Productivity at Work

Can you name at least 3 people among your friends and colleagues who do not experience any stress at work? I am sure most of you are already having a hard time trying to recall even 1 person who is stress-free. Well, that is the reality of today’s workplace.3+1 Stress Relief Tips For Better Productivity At Work

65% of adults say that work if the major source of stress in their lives. No surprise why almost half of adults also report that they cannot sleep at night because of the stressful events at work. Stress and anxiety, if abused, negatively influence work productivity and motivation.

Moreover, studies have shown that stress can cause various health consequences ranging from flu and colds to heart attacks and metabolic syndromes. In fact, researchers have found that stressful jobs can actually lower life expectancy. Not funny, huh?!

The bad news is that stress is inevitable because it is a natural reaction of our body to events and things happening around us. But the good news is that there are, at least, a couple of things you can do to manage your stress levels and get rid of bad stress.

Let’s take a look at essential stress-relief tips you can use to achieve better productivity at work.

1. Start your day positively

A lot of people underestimate the power of starting their day off right. When people kick off their working day with stress, they become more vulnerable and handle challenges with more difficulties than if they start their day positively.

Instead of beating yourself up from early morning on, here is what you can do:

  • Kick off your working day with a thank-you note to a colleague with whom you worked yesterday, a partner who helped resolve an issue, or even to a customer who stayed loyal despite ups and downs of the company.
  • Get into a positive mindset by using positive affirmations and positive visualization. Instead of using negative phrases, put a positive spin on them. You will see how easy problems start to seem.
  • Surround yourself with positive colleagues. Have a quick chat in the morning with somebody you get along with pretty well. It will give you a good start for your day.

2. Forget perfectionism and learn to prioritize

We all like a little bit of perfectionism in our lives. But by growing up and having a lot to deal with at work and in our personal life, it is important to be able to give up perfectionism and learn to prioritize, i.e. do first things first.

To do so, it is essential to realize that we are not invincible and we cannot do everything perfectly. Even if we try to do it, sooner or later our health will be affected and not in a good way.

So what to do?

  • Clarify your goals and set clear objectives for your work.
  • Prioritize your duties based on goals. Ask yourself, ‘How close does this task get me to my goals?”
  • Learn to reduce your to-do list from 10-15 things a day to 3-5 most important ones.
  • Set realistic deadlines and use your calendar to remind yourself of upcoming milestones.

Learning to prioritize also means knowing when to say NO. When your colleagues bombard you with extra tasks and requests, take a couple of minutes to see if you have time for more work. If your agenda is full and the extra task gets you nowhere close to your goals, say that you cannot take on more work.

It does not mean you neglect others. It simply means you have enough self-respect to prioritize what matters most at that moment.

3. Concentrate on your strengths and do what you are good at

Another big reason for being stressful is the simple fact that we beat ourselves up for our weaknesses. In stressful situations, people become more vulnerable even in the case of tiniest problems.

But a simple mindset shift can resolve all the stress related to work.

  • Instead of weaknesses, set yourself in a ‘strengths mode’.
  • Identify your top strengths and character traits by asking your friends and colleagues or by taking a strengths finder
  • Once you identify your strengths, try to incorporate those into your daily activities both at work and at home.

When we do what we are good at, our levels of motivation and happiness increase dramatically. People who happen to use their strengths at work are on average 74% more engaged and 31% more productive.

Concentrating on one’s strengths does not mean overlooking one’s weaknesses. It means using one’s strengths to minimize the negative effects of our weaknesses. If we can use our strengths and be more productive at work, then why not?

All these tips will bring no result to your productivity if you do not take care of your body and mind first. Stress-eating, gaining weight and constantly being depressed and tired all indicate that you do not take enough care of your body. So if you want to handle stress and be able to manage its influence in the long term, you should make your physical and mental health a priority.

And here is how:

  • Get at least 7 hours of sleep every day and do not sleep in on weekends.
  • Turn off all screens 1 hour before going to sleep and do not get to your phone the first thing in the morning. Try to balance how much you use technology.
  • Exercise at least 30 minutes every day. If you cannot go to the gym, then do small exercises at home or even at work. Stand up and move a bit in between stressful tasks. It will help your body release stress.
  • Meditate and free your mind from all the unnecessary thoughts.
  • Eat healthy and nutritious food. Remember that coffee is not your only savior.
  • Spend quality time with family and friends.

Stress is a real problem nowadays but fortunately, it is manageable. Follow the simple tips outlined in the article to reduce stress levels and improve productivity at work. Remember that everything is in your hands.

And don’t forget to share your own tips on how you manage stress.

Looking forward to hearing from you in the comments section.

If you want to know more about improving your confidence, take a look at this article about strength-based confidence building.

About the author: Anatoli Chernyaev is a content marketing manager born in Armenia and currently living in France. A strong believer in the power of strength-awareness and strengths use, he writes about various topics such as self-awareness, positive thinking, personal development, and career advice. In his free time, he travels around the world in search of inspiration and positivity.

This post may contain affiliate links and I might receive compensation if you make a purchase after clicking on a link.
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Why Is Breakfast The Most Important Meal Of The Day

Why is breakfast important? Because People who have breakfast are more active both physically and intellectually

Healthy nutritionists consider breakfast as a more important meal than lunch and dinner. They substantiate their point of view by the fact that during sleep the sugar content in the blood decreases, and it needs to be brought back to normal in order to restore the energy balance. Healthy food recipes are not that frightening – you just have to try!

People who have breakfast are more active both physically and intellectually. Refusing to eat breakfast, a person deprives him or herself of a significant amount of nutrients, and it is difficult to compensate for their lack during the day. Why is breakfast important meal of the day People who have breakfast are more active both physically and intellectually

And one more argument in favor of breakfast: if you neglect it, it is much more difficult to maintain stable body weight, because the feeling of hunger will force you to have a snack, and this is usually something fat and high-calorie. So why don’t you want breakfast so often? This is because the dinner on the eve was too rich in calories, and the entire digestive system is overloaded. Let your dinner be light, then in the morning, you will definitely want to eat.

Remember: proper and regular breakfast reduces the risk of obesity, diabetes, and cardiovascular diseases, stimulates the brain, energizes. An ideal breakfast should consist of cereals (energy source and of vitamin B), fruits (source of vitamins), dairy products (contain proteins and minerals). That is why we have prepared healthy food recipes for your perfect morning!

Healthy breakfast recipes

Are you tired of eating fried eggs and want to diversify your breakfast? Healthy food recipes here we have collected to make your day better from the very beginning: frittata, pancakes, croissants… Healthy breakfast recipes are for real gourmets. Minimum cooking time, maximum taste and variety. Healthy breakfast recipes with Minimum cooking time, maximum taste and variety

  1. It’s the first place among healthy food recipes in Italy! Lush Italian omelet stuffed with vegetables, cheese, and ham. Although the main advantage of frittatas is that, it can be cooked with anything.

Warm the oven up to 180 degrees. At this time, mix the eggs with salt and ground pepper. Cheese can be added immediately or already to the top of the ready omelet.

Cut vegetables and fry until half cooked (on a very slow fire). Then add the diced ham and pour in the eggs. When the eggs are half-cooked (usually it takes about 10 minutes), send the frittata to the oven. As soon as the top rises to the edge of the pan, the dish is ready. You can serve it on the table and enjoy one of your new favorite healthy breakfast recipes.

  1. Croissants with scrambled eggs. Quite a nice breakfast, which is to be prepared in 15 minutes. One thing: the chicken must be boiled in advance so as not to waste time on it in the morning.

Healthy breakfast recipes can be really nourishing: cut champignons and chicken fillet into small cubes. Fry in butter. Add salt, pepper, and cook for 5 minutes.

Beat the eggs with salt and pepper. Then pour the mixture into the pan to the chicken and mushrooms and bring to readiness.

Heat the croissants in the microwave. Make a pocket in each, carefully incised in the middle. Fill the bagel omelet with chicken and mushrooms. Add a couple of leaves of fresh salad. It’s one of the best easy healthy recipes – and you can even take it with you as a snack!

  1. Pancakes with apples and pears. Crispy pancakes with juicy stuffing inside. One of the sweet easy healthy recipes: 6-8 pancakes – a good breakfast for two.

Cut the apple and pears into large slices, remove the core. Pour water into a saucepan, put the fruits and place it on high heat. When the water boils, reduce the flame and let it cook for another 5 minutes.

While the fruit is being prepared, take the dough. Blend milk and eggs. Every 10 seconds, add a new ingredient: sugar, salt, oil, vanillin – and mix until smoothness. Then pour the mixture into a bowl of flour. Stir. As you can see, easy healthy recipes are suitable even for those, who are not that experienced in cooking!

Put the pan on medium heat. Grease it with a small piece of butter and pour a little dough (about a cup). Rotate the pan so that it spreads evenly across the surface.

Fry the pancake on one side until the dough starts to bubble. It usually takes a couple of minutes. Then turn the pancake over with a spatula and fry on the other side.

Repeat until the dough ends. Don’t forget about the oil each time so that pancakes do not stick.

Put the topping: the fruit should be soft, but not lose shape. Wrap the pancake. Top with cream or sprinkle with powdered sugar. Bellissimo! Your tasty, sweet and satisfying easy healthy recipes list is fulfilled with another one!

Healthy oatmeal recipes

Do you like to eat porridge and want to learn healthy oatmeal recipes? The most popular among healthy oatmeal recipes is the simple cooking of porridge with milk in a saucepan. Very hearty and healthy breakfast, especially if you add fruits or berries. But if you want to find out the simplest of healthy oatmeal recipes and spend even less time on cooking in the morning, then we present you the best recipe.Cooking oatmeal is one of the most filling, whether cooked or overnight oats

The lazy porridge in the jar: this is the best of the healthy oatmeal breakfast recipes, which is to be prepared in the evening before. So that the oatmeal is soaked with yogurt, you need to send them overnight in the refrigerator. Choose flakes that require long cooking. You will also need a jar or a container with a lid. In the evening, mix cereal, honey, and yogurt in a jar. Instead of yogurt, you can use milk or any other fat dairy product.

Send the jar overnight in the fridge. Berries and bananas or other fruits can be added immediately, but it is better to do this in the morning, just before breakfast.

Sprinkle with grated chocolate or coconut chips on top to make this dish just perfect!
*This post may contain affiliate links and it is a way for the site to earn advertising fees and I might receive compensation at no additional cost to you if you click on an affiliate link.
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