Category: Fitness

Fitness

What to drink to calm the nerves: 7 drinks to try


While it may be tempting to take a cocktail or wine glass off the edge after a long day, it can quickly have the opposite effect.

"Alcohol is a nervous system depression, but it can actually cause anxiety and low mood, despite initially relieving perceived stress," says Danny Gordon, MD, UK-based double board-certified medical doctor and author. CBD Bible.

At a microscopic level, alcohol consumption stimulates the release of the stress hormone cortisol. "Basically, alcohol is able to activate the nerves and create a fight-or-flight response that is the exact opposite of being calm and relaxed," Rose explains.

And while it's true that drinking alcohol before bed can make you feel sleepy, it won't give you the restorative zzz that we all need to feel the best.

Harry explains: "Alcohol works on GABA receptors (they release neurotransmitters to help our bodies naturally relax) and initially creates a calm feeling, but research and experience indicate the fact that alcohol can disrupt sleep patterns. Which makes it less refreshing. Sleep at night and wake up more often. "

The moral of the story: Drinking alcohol can help ease the nerves at the moment, it will not do you any good for long term stress management and resilience building.

Fitness

How Vitamin D and Calcium Work Together to Support Healthy Bones *


"It's the body's desire to maintain homeostasis (a certain, balanced amount) of calcium levels," explained Jessica Cording, MS, RD, CDN, a registered dietitian and MBG Collective member.

"This means that 24/7 your body is trying to get back to its baseline," added dietitian Gabriel Tafur, MS, RD, LDN. Vitamin D increases the absorption of calcium needed to maintain blood levels in a relatively tight range. *

Over the past few decades, researchers have realized that vitamin D causes it in three ways.

First (and central method): Increases intestinal calcium absorption (we take from food, drink and supplements) to shuttle the calcium you get into the bloodstream from these inputs. "The main function of vitamin D in calcium control is to increase the absorption of calcium from the intestines, which is a major source of absorption of most micronutrients," Tafur explains.

Basically, "when serum calcium levels are low, vitamin D stimulates increased calcium absorption from the intestines so that calcium does not escape from the bones," * adds Cording. It's smart like that.

How vitamin D works is a little more complex than eye contact, and research suggests that it interacts with intestinal stem cells, regulating the cells that affect intestinal wall barrier function, and more. *

In addition to these basic intestinal functions, vitamin D can also work to pull calcium from the bones and (along with parathyroid hormone) signals the kidneys to retain calcium. *

Ashley Jordan Ferreira, PhD, RDN, Vice President of Scientific Affairs at MBG, summarizes, "The vitamin D / calcium relationship has been simplified for intestinal absorption. , Calcium homeostasis through a simultaneous process. "*

Ferreira says this vitamin-mineral partnership is crucial because calcium is needed for our entire body cells. "Calcium is the most abundant mineral in the human body. It is the cellular gateway for cellular signaling and communication. In fact, it looks like strong bones, compressed muscles (including your heart!), Nerve impulses, and much more." *

Fitness

What to eat for a healthy gut


That said, while some foods may generally be classified as "intestinal healthy foods," you also need to consider any potential food intolerances that may be unique to you. This type of intolerance can contribute to a "loose" or permeable intestinal wall - a phenomenon that many functional health experts also refer to as "intestinal permeability" or "bloated bowel".

"When the permeability of the intestinal lining is changed, it allows toxins, bacteria and foreign substances such as indigestible food particles to enter the bloodstream with nutrients," family medicine physician Bindiya Gandhi, MD, previously told mbg. It can also cause digestive problems, hormonal imbalances, autoimmune problems, food allergies and even joint pain.

And while your diet is important, it's not the only thing that can promote imbalance. "There are many factors - both social and structural, environmental and behavioral, which can affect intestinal health," said Pasquilillo, who prefers to refer to "social determinants of health models" to get a more holistic view. Proximity and access to nutritious food in the area where you live, level of education, food quality / agriculture, pollution and water quality can all contribute to intestinal problems, he said.

On an individual level, some of the other things that can negatively affect your gut include:

Fitness

Mood Support, Hormonal Balance and Other Amazing Vitamin C Benefits *


Ashley Jordan Ferira, a Ph.D. "The fact is that young people versus adults are more likely to have poor vitamin C status (e.g., blood levels of serum ascorbic acid), so pay close attention to your eyes and these essential micronutrients," he said. Especially important in life. "*

Why? As it turns out, your eyes are constantly breaking down, synthesizing and making new cells, and this allows free radicals to thrive if not checked. "Therefore, the eye needs additional antioxidant protection from free radicals and reactive oxygen species," Holtzer said. "Vitamin C may provide that antioxidant protection." *

According to Scott Kettley, RD of Kettle Medical Nutrition Therapy, Vitamin C helps keep the natural lens of the eye clean and maintains visual health as we age, thanks to its antioxidant action. *

A Ophthalmology A survey of 5,638 participants over the age of 60 in India found that vitamin C status was inversely linked to eye-health concerns. * In other words, the more vitamin C they had, the more likely they were to maintain healthy eyesight. *

The funny thing is, the Ophthalmology Studies have shown that other antioxidants (ie, lutein, xanthine, retinol, beta-carotene and alpha-tocopherols) have a positive effect on participants' eye health, and these antioxidant compounds provide deep vision and clarity. *

Fitness

Does melatonin really make you dream crazy? The weight of the experts


According to Catherine Darley, ND of The Institute of Naturopathic Sleep Medicine, Inc., some studies have shown that by affecting circadian rhythms, melatonin increases REM sleep, which is associated with the most sleep phase associated with dreaming. For example, Darley tells MBG that the body's natural reserves of hormones could potentially create a "big change in our dream experience" by stimulating more vivid dreams.

That being said, the jury is still out on whether taking melatonin supplements makes you dream crazy. According to Darley, there is not hard enough research to suggest that taking melatonin can cause one to have more strange dreams than usual.

However, if you take melatonin to get back on track after suboptimal sleep, Medina tells MBG that it is possible to have some weird dreams when you start getting more sleep at night. It is also possible that someone taking melatonin will experience strange dreams because melatonin can cause extra activity in different parts of the brain.

"The brain contains melatonin receptors in areas such as the cortex, thalamus, substantia nigra, nucleus accumbens, amygdala, hippocampus, cerebellum and your eyes," Medina explained. “These are areas that involve learning, memory, processing of horror events and stimuli, stress relationships and cognitive functioning. So, when melatonin is ingested more than the body is accustomed to, it is not surprising why these regions are over-activated with the amount of melatonin available on the market. "

Indeed, recent research shows that in the last 20 years, taking more than 5 mg of melatonin per day (much higher than the usual recommended dose of 0.5 mg, which is more closely linked to a person's physiological levels of the hormone) has become more common. In the United States, this raises some safety concerns, as experts agree that taking high levels of any hormone - especially one as extensive as melatonin - can stop your body from producing natural hormones.

Fitness

Why your baby needs wet hair after washing your face


When we say your hair should be wet, we don't mean your whole head — just baby hair around your head. Bio-esthetician and skin care educator Katie Sobelman shared with mbg that "small strips of skin just before the hairline are often avoided when cleaning." Why should you think about cleaning this area? Well, lack of cleanliness can lead to breakouts in places where you have pores, hairline too much included.

Sweat, makeup and oils from the scalp can form in this area if it is not cleaned properly. And if you tend to use dry shampoo, edge control gel or other hair products in this area, you may want to be more careful. These breakouts are especially common for those who wear headbands (even more so if you don't wash them regularly).

You do not need to use a specific cleanser for this area: just enter with your go-to face wash. If you use an oil cleanser (also called double-cleansing) before washing your water-based face, try using that cleanser on the hair line as well. This will help break down makeup and buildup. Now, if hairline breakouts continue even after you apply this habit, your cleaning habits cannot be blamed. If you are curious then you can read all about hairline pimples here.

Basically, wet baby hair on your forehead, near your temples and near your ears is a great sign that you have completely cleared the hair line that you have repeatedly ignored. It may be easier if you can wash your face in the shower, but it is also a good rule of thumb when you wash in the sink. After you wash your cleanser, dry it with a clean towel and rub gently on the hair line to dry the baby's hair and remove any remaining dirt or makeup.

Fitness

How to find the best therapist for your needs: A guide


Research suggests that one of the most important factors in therapy is your relationship with your therapist, so make sure you find someone you are connecting with - which means they support you and you find them helpful and trustworthy. "You want to find a therapist who specializes in your specific needs, and you want to make sure that you feel comfortable with the therapist you choose," said Guarino.

According to research by the American Psychological Association, working with a therapist who can relate to you personally, make you feel safe, and who would be better suited for your personal background (including your culture, gender, sexual orientation, religion, and more) Leads to therapeutic. Outcome A Relative Therapist who shows genuine interest in you, your identity, and your unique growth process, lays the foundation for trust, so that you will gradually feel safe to reveal all parts of your most authentic self.

To help you determine if a potential therapist is the right fit, Guarino notes that therapists often offer 15-minute counseling, so you may be able to see your potential therapist before the session begins. During your consultation, you may ask questions such as "How can you help me resolve my concerns?" And "What can I expect during our session?" During the 15 minute consultation you can also ask about your financial concerns, scheduling options and the availability of a therapist.

Fitness

How to know if your mineral sunscreen is actually reef safe


But the question remains: what does this mean? All Is mineral sunscreen considered good for the sea? Here it is a little more complicated. Two common ingredients in mineral sunscreen are titanium oxide and zinc oxide. In fact, the Environmental Working Group (EWG) has found both components to be safe against UV rays; Zinc oxide, in particular, also protects against UVA rays, a major contributor to photography. (You can read all about zinc oxide here.)

And it’s true that these mineral blockers may not be as harmful to the wall directly as their chemical components, which is great. However, this does not mean that they are completely safe for marine life. Caution? The minerals used need to be non-nano (meaning they are not broken down into smaller bits). Without them, these nanoparticles, especially zinc oxide nanoparticles, could be absorbed by marine life and potentially harm a variety of species.

So there you have it — mineral sunscreen may be good for the environment, but the next time you look for marine life, the best option is to find a non-nano mineral SPF. The main bonus is if the product uses recycled plastic or generally durable packaging.

Fitness

Here are 3 tips from a trauma specialist to get rid of stuck emotions


Trauma is a tricky thing to do. As you can see, the negative effects of trauma can go away over time-and they can be "stored" physically in your body. Unless you're working on releasing that accumulated trauma, those pressures can get stuck. "Our bodies record every second of every second we survive," says author Brit Frank, MSW, LSCSW, a licensed psychotherapist and trauma specialist. Stuck science, In this episode of MindbodyGreen Podcast. Now, a body-based solution to a body-based problem may be needed, but once you address the physiological issues behind your fight, flight, or frozen reaction, you can begin to unravel your trauma using mindfulness approaches.

A quick warning: there is no end to your trauma healing, all the way. In fact, Frank says that the place of trauma-healing can become a bit like a cult (and Frank knew; he once joined a radical religion). “The defining characteristic of a cult is 'us versus them'. The culture of trauma healing I have noticed [when people say]‘Here’s how you heal trauma, and if you don’t do it that way, you’ll be out,’ ’he explains.

That said, there is no "right" way to deal with trauma - but Frank has learned a few techniques for processing buried emotions. If you want to try some new methods, you may want to consult an expert:

Fitness

How to file and shape square nails + expert tips


Think nail size like a new haircut. Since most of us have a tried and true nail shape that aligns with the outline of our nail bed, it's easy to forget that there are options to file your tips. Before diving into square nails, let's take a quick look at some of the most common nail sizes out there.

First, there are round nails, which sound exactly like this: straight edges with rounded edges. Deborah Lippman, a celebrity manicureist and founder of the brand, says there are oval nails, a variation of the round shape, but curved inwards with angles. These two are the most natural-looking in the shape of nails and are also easy to edit.

At the center of the natural-to-dark spectrum, we have sharp-edged square nails, but we'll dive further into this shape below. Next, there are the squawk and the nut nails. "Squawals are similar to squares, but with softer edges, and the nut-shaped nails are thinner on the sides and wider on the rounded ends," Lippman said.

Then there’s the courage to go there, like stilettos and coffin-shaped nails. "Stiletto nails are like nuts, but with a much harder point," says Lippmann. And the coffin nails are shaped like shoes at a ballerina point: dramatic, long and very attractive.

Bottom line? There are plenty of options for shaping your nails. Like the brand new 'Do', you can experiment with a few until you find the shape you like.