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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7 Ways to Improve Hair Strength

Do you experience too much hair sticking on your brush when combing your hair? Do you have vivid split ends, a receding hairline or a sensitive scalp? Or, do you hate watching chunks of hair go down your drain while washing it? If you do, that happens as a result of weak hair.

Weak hair is not appealing and makes you hesitant about keeping your hair natural. Getting your hair back to its initial natural strength is what you need to do. Take good care of your hair to achieve good results. Use products such as essential and natural oils that can help strengthen your hair.7 Tips To Strengthen Your Hair

Alternatively, follow some easy steps to improving the strength of your hair. Here are a few secrets to enhancing the strength of your hair:

7 Tips to Enhancing the Strength of Your Hair

  1.    Eat the Right Foods and Drink Lots of Water

Eat foods that can help strengthen your hair. They include proteins, vitamins A, C and E, iron and omega-3 fatty acids. Also, drink a lot of water. Just as water is good for the body, it is essential for your hair. Rich nutrients and water nourish and keep your hair hydrated.

  1.    Avoid Frequent Washing of Hair

Do not wash your hair often. Regular washing of hair with shampoo removes natural oils in the hair. This leads to dry hair, which can easily break. The friction that results from rubbing hair also weakens it. For healthy hair, wash it at least twice a week.

  1.    Keep Your Hair Moisturized and Your Scalp Oiled

Oil your scalp on a regular basis. An oiled scalp leads to oiled hair strands. It nourishes the hair strands preventing brittleness. Also, moisturize your hair. Dry hair will easily break.

  1.    Do Not Over-Use Heat Styling Tools

Heat is generally not good for your hair. It weakens your hair strands and destroys your scalp. Do not use heat styling tools often. After washing your hair, use other means of drying such as using a towel to rub it instead of using heat.

  1.    Be Alert On Products You Use and their Ingredients

Beware of hair friendly products and those that do not make it to the list. Sulfur, for example, is not hair friendly. Coconut oil and essential oils are good for hair. Buy products that contain ingredients that can actually improve your hair volume and strength.

  1.    Opt for Less Strenuous Hair Styles

Some styles are strenuous to your hair. When you hold your hair too tightly, it results in its weakening from the scalp. Do not be too harsh on your hair. Consider styles such a braiding and weaving. These can help improve your hair. Remember to have them done gently.

  1.    Condition and Treat Hair Regularly

Condition your hair while washing. This softens hair to prevent tangling, meaning no loose hair strands remain on your comb. Nourish your hair using treatment for added strength.

Check out Manhattan’s newest celebrity hair salon for a good stylist who’ll journey with you to achieve good hair strength and volume.
Related:
Obtain Beautiful, Healthy Hair With These Tips
Reasons You Should Regularly Use Hair Masks And How To Do It!
Beauty Series: Did You Know There Are 5 Seasons To Your Hair 
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Healthy Breakfast Recipes for Those in a Hurry

Healthy Breakfast Recipes for Those in a HurryBefore you bolt out the door, you should be fueled for the day with foods that will give you sustained energy and boost your mood. There are a number of breakfast dishes that require little to no time at all to prepare. Here is a list of four healthy morning meals that you can make when you’re on the go:

Smart Smoothie

A smoothie is a quick meal to make that you can easily pack with all the nutrients you’ll need for your day. This is also a meal with versatile ingredients, so you can switch up the flavor profile by only changing a few ingredients around. Purchase smoothie ingredients—both fresh, frozen and dry—that can work with a number of combinations. Some staple dry ingredients are almonds, cacao nibs, cashews, sugar-free protein powder, monk fruit sugar, coconut flakes and hemp seeds. Frozen ingredients to keep on hand for smoothies include blueberries, strawberries, raspberries, pineapple, mango, and other frozen fruits. For fresh items, you can keep some bananas, dates, kale, and spinach in the house. Pack your smoothie with even more nutrients with supplements offered by health-oriented companies like Amway.

Protein Power Ball

A big time-saver in the morning is when your breakfast meals are pre-made at the beginning of the week. Protein Power Balls are an easy-to-make recipe that you can enjoy all week long. To make your protein balls, you’ll need peanut butter, almond butter, cashews, dried cherries, gluten-free oats, sunflower seeds, hemp seeds, dates and cinnamon. Blend the ingredients together in a food processor until the consistency of the mixture is somewhat smooth. It’s easier to work with the mixture when it’s cold, so place it in the fridge after blending. Roll golf-ball-sized balls of the mixture with your hands and place in a plastic container. Keep the protein balls in the fridge, where they’re easy to grab right when you wake up. Protein is powerful. It is a macronutrient that supports you physical and mental stamina throughout the day, reduces hunger and boosts your metabolism.

Vegetarian Scramble

Eggs are also an excellent source of protein and contain all nine essential amino acids. The aminos they provide are ones that we can’t create in our bodies, but can only be derived from the foods we eat. Keep eggs and veggies on hand that you can make into a hearty, veggie scramble. Prep the vegetables—like zucchini, onion, bell pepper, and tomato—ahead of time and keep stored in fridge containers. In the morning you can quickly sautee a handful of veggies and scramble in some eggs and reduced-fat feta or goat cheese. This dish should only take you 10 minutes to make, while you wait for your morning coffee or tea to brew.

Muesli

Muesli is one of the healthiest cereals you can eat. Muesli generally contains oats, nuts, dried fruit and any other dry ingredients that suit your flavor profile. This mixture of ingredients provides you with the macronutrients of complex carbohydrates and proteins that you need and is also a great source of insoluble fiber. It is important that you have insoluble fiber in your diet as it will support a healthy digestive system, absorbs excess sugar, lowers cholesterol levels and helps you stay at a healthy weight. Create your own Muesli mix with whole grain oats, puffed rice, coconut flakes, sunflower seeds, chopped cashews and dried fruit. Keep a container of your Muesli in your kitchen that you can enjoy with dairy-free milk before you start your day.

 With a little preparation, planning and smart shopping you can have easy, healthy breakfast meals at the ready. These four, nutrient-packed meals will support not only your busy lifestyle but also your overall wellness so you can be your best self and take on the day.
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