It’s no secret that exercising is good for our body and mind. If you are a fitness freak you would know what I mean, and if you are a lazy bum I’m sure you would too, once you gather some courage and start exercising.
Morning run plays an important part in the fitness plans. It keeps your blood pressure in check, it helps you sleep better, it is a great stress reliever and the list goes on and on. Honestly, there’s no disadvantage of a morning run, yea ok! leaving the comfort of your cozy bed is one, but trust me, that’s the only disadvantage and the advantages are countless.
Exercise and Nutrition- Together Forever
However, exercise and nutrition go hand in hand. To gain the maximum benefit you need to pay attention to the nutrition that your body gets before and after the workout. If you are on a short regime, say 45 to 60 minutes, there’s no harm in hitting the road empty stomach, but if it’s a long duration and strenuous workout pre-workout fuel gets essential.
We shall focus on the pre-run meal plan later, let’s focus on the post-run nutrition only for the time being.
Why is Nutrition Important?
When we exercise our body tends to get exhausted and dehydrated, the muscle tissues get damaged and the energy levels deplete. Proper replenishment kick starts the recovery process. So it becomes critical to have healthy food after any exercise. The first and foremost thing to keep in mind is to stay hydrated. Fluids regulate body temperature, adequately lubricate the joints, and prevents inflammation by flushing out the damaged cells. Along with optimum hydration, the body needs a good combination of carbohydrates and protein-rich diet. Carbohydrates help in restoring the energy and proteins start the repair work of the damaged tissues.
Here’s a list of 8 foods which are highly recommended after a workout:
Bananas are rich in carbs and low in saturated fat, cholesterol, and sodium, they also contain several vitamins, minerals, and antioxidants. Carbs are essential in restoring the body’s energy after the workout, this makes banana a healthy snack after your run. Although eating too many bananas is not recommended, have it in combination with other protein-rich foods for maximum benefits.
2. Fruit Salad
We all know how important fruits are for us in order to be healthy, we’ve been told this since our childhood and there’s a good enough reason behind this. All the fruits are rich in some vitamins or other, so having a bowl of freshly cut fruit salad is a good idea to kick-start the replenishing of vitamins and essential nutrients. Fruits like kiwis and strawberries are a great source of Vitamin C and antioxidants. On the other hand, raspberries are a great source of fiber and help in regulating blood sugar and lowering cholesterol.
Vegetables are an excellent source of proteins, vitamins, minerals, and antioxidants. They strengthen the body and boosts the immune system. Vegetables like spinach, broccoli, and kale are an excellent source of calcium, which helps in keeping our teeth and bones strong. Mushrooms are rich in Vitamin D whereas sweet potato and cantaloupe are rich in vitamin A. So stir-fry your freshly cut veggies, make a sandwich or a burger with loads of veggies and gobble away the goodness.
Must Read: 9 Running Terms Every Runner Should Know
4. Chicken Breast
Chicken is a great source of protein and is rich in all nine essential amino acids. Skinless white meat chicken breast is very low in fat and calories- making it a healthy food choice for people who want to lose weight. The protein content helps in repairing and building the muscle tissues.
Tip- Don’t go bonkers over it and keep the portion small.
5. Greek Yogurt
Greek yogurt is packed with protein and is rich in calcium, potassium, zinc, and vitamins B6 and B12. It’s easily digestible and is very effective in initiating the rebuilding process of the broken-down muscle fibers.
Vitamin E, found in abundance in almonds, helps to boost the immunity and acts as a powerful antioxidant. Thus, having a handful of soaked almonds along with your breakfast helps in fighting any inflammation that might be caused in the body after running your miles.
All kind of beans are rich in protein, iron, and magnesium. Magnesium is essential for over 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function and keeps the immune system healthy. It also plays an important role in the production of energy and protein. These properties make beans family a winner. Have a bowl of roasted chickpeas in breakfast to bounce back after a strenuous run.
For people having issues with gluten, quinoa seems to be a wonderful choice. Its rich in carbohydrates and proteins and is easily digestible. Another advantage of quinoa is that it can also be had as a pre-run fuel. Perfect balance of nutrients makes this suitable for runners.
Lastly, these are not the only healthy foods that you can have, there are numerous other options available, you just need to figure out what works best for you.
Author Bio/Credentials: Sara O Brown is a working mom, lives with her dentist husband and her adorable dog, Casper. She is passionate about traveling and cooking. A foodie by heart, she is fond of great food and delicious recipes. A big fan of Tesco recipes & food stories-https://www.tesco.sg/food-love-stories
Tips for Making Your First Mammogram a Bit Easier
As you near 40, your doctor will probably recommend your first mammogram. If you have a family history of breast cancer, the request may be even sooner. The diagnostic test for breast cancer is not one to fear; in fact, its job is to bring comfort. It allows for regular awareness of the body and any changes that occur, and, while it can’t cure or prevent breast cancer, it is a step in catching it early. Don’t stress over the test. Here are some tips to help make the day a bit easier.
Start on a Positive Note
Having a screening doesn’t mean you have cancer. Take some time to remind yourself that this set of medical digital imaging is simply a photo shoot. As you drive to the facility, listen to your favorite music. Once you get there, bring a book or listen to a podcast through your headphones. Arrange to text with your best friends. Keep your mind off of the day and the process. Focus on happy thoughts or things you love.
A Second Screening Doesn’t Mean a Problem
You might find that you’re asked to return for additional screening. It’s okay. Don’t panic. Breasts are different for each person. Sometimes a second look is needed simply to identify your norm and not an indication of a problem. If possible, use the same location for your screening. If you can’t, bring a copy of your former pictures with you. This is important because the technicians and doctors can compare the images from screening to screening. This goes back to the idea that tissue is different for each person.
Do Something for Yourself
When it’s all done, treat yourself to something that makes you feel good. Grab a cup of coffee, meet up with a friend, or stroll through your favorite stores.
Mammograms, while not the most comfortable of events, help screen for abnormalities that can become problems. Early detection is helpful in saving lives.
6 Ways To Combat Sensitive Teeth
Having sensitive teeth can make the experience of eating certain foods a painful one. If left untreated, it may interfere with your daily life activities and cause severe pain. In this blog, we explore the best ways of tackling tooth sensitivity, although we still recommend that if you are suffering from any kind of tooth pain, you consult our dental clinic in London Victoria.
How Do Know If You Have Sensitive Teeth?
If you experience a painful stinging or throbbing sensation around you teeth each time you consume sugary sweets, hot or cold drinks and foods, and, in extreme cases, even a cold wind against your teeth, you are likely to be suffering from sensitive teeth.
The root cause of tooth sensitivity is the wearing away of cementum over the root or the erosion of enamel (the protective outer layers over the tooth). As a consequence, the tooth’s dentin becomes exposed which puts the sensitive nerve endings running through its tiny tubes at risk of getting damaged.
How Can You Combat Sensitive Teeth?
If you identify with any of the symptoms above, you may be suffering from tooth sensitivity. In order to alleviate the problem, you need to take certain measures;
1. Change Your Toothpaste
As the problem of sensitive teeth has become more widespread, several brands of toothpaste have been launched specifically to address the problem and help those who are suffering.
It is the presence of potassium nitrate which makes these kinds of toothpastes different from regular ones. This active ingredient works to block the tiny tubules present in the dentin. Changing your toothpaste may not treat sensitivity all by itself, but most dentists agree that it is a good place to start.
Some dentists believe that the reason why some people benefit from toothpastes designed specifically for sensitive teeth and others don’t, is because they use it for a short time and then stop because they do not see results right away. However, its use must be continued to get the real benefits, alongside any other treatment recommended by a dentist.
2. Change Your Brushing Style
There are some brushing habits which can make you more prone to sensitive teeth:
- Not brushing teeth for at least two minutes
- Brushing teeth too vigorously
- Not using a soft toothbrush
Brushing your teeth too vigorously can lead to the wearing away of enamel which results in increased sensitivity of the teeth. If your gums have receded, your tooth root is exposed or you have lost bone, this means in all likelihood that you are scrubbing too hard and eroding the cementum which will inevitably worsen tooth sensitivity.
Cementum is more prone to becoming worn away than enamel and it is a big loss when it disappears as it protects a tooth’s root. Changing your brushing habits can be difficult if you are trying to change a routine that you have followed for a long time, but this one simple change can do wonders for your oral health.
It is recommended by dentists that we brush or floss our teeth at least twice a day to keep the problem of sensitivity at bay. This ensures that oral hygiene is maintained and also prevents loss of gums which is known to be a trigger for tooth sensitivity.
3. Avoid Sugary Drinks and Acidic Food
The enamel which protects your teeth faces an attack each time you consume acidic foods such as pickles and oranges, fruit juices, fizzy drinks and red wine. The consumption of these foodstuffs should be limited to maintain optimum oral health.
You should also instil the habit of brushing your teeth after eating these kind of foods, but it is important not to do so within 20 minutes of eating. Brushing your teeth any earlier than 20 minutes after eating can further damage the enamel. Loss of enamel is irreversible and for this reason it is advised that you must pay attention to what you eat even if you aren’t yet facing the issue of sensitive teeth.
4. Paint Job By A Dentist
If the use of desensitising toothpaste is not having the desired impact, you can speak with your dentist about painted-on barriers. Plastic resins or fluoride varnish are desensitizing agents which can be applied to sensitive areas of your teeth.
They do not need to be reapplied for at least a few months or a couple of years, depending on the type of material which has been used.
Another common cause of tooth sensitivity is whitening treatment. However, this type of sensitivity doesn’t last long and usually subsides within a few days of the treatment being over.
5. Stop Grinding Teeth
Some people have a tendency to grind their teeth when they are tense or whilst they are asleep and this habit can cause damage to the teeth. Besides giving you a toothache, teeth grinding can wear away at the enamel on your teeth, resulting in a sensitivity problem.
If you are grinding your teeth and you are not even aware of it, a pain in the jaw or headache can give you a clue as to your habit. You may also need to change your sleeping position or have a mouth guard fitted to put an end to this habit.
6. Undergoing Treatment For Receding Gums
Normally, your gum tissue covers the root of your teeth, but if your gums have receded excessively, due to hard brushing or gum disease, the cementum may get worn away as the root becomes exposed. Your dentist may be able to restore or rebuild your receding gums which may include a treatment that involves tissue grafts.
Before proceeding with treatment, it is important to pinpoint the exact reason behind the increased sensitivity in your teeth. This way you will be able to come up with the right solution.
For example, if the cause of your heightened tooth sensitivity is receding gums due to aggressive brushing of teeth, you may have to change the way you brush your teeth before going ahead with a line of treatment.
Any treatment that you receive for tooth sensitivity will be ineffective until you address the underlying reason behind it. Even aggressive measures such as restorative treatment will be of little use if you haven’t stopped scrubbing your teeth in a harsh manner or drinking fizzy, sugary drinks, so it’s important to get to the root cause before proceeding with treatment.
What Are the Common Causes of Facial Sweating and How To Get Rid of It
Hyperhidrosis, commonly known as excessive sweating affects many people worldwide. There are many types of hyperhidrosis, amongst which sweaty palms and facial sweating are the most common. Most often than not, facial sweating is accompanied by blushing as both acts are triggered by a malfunction in the body’s sympathetic nervous system.
Facial sweating many not necessarily have medical implications all the time but certainly cause a lot of discomfort and embarrassment. People suffering from this condition also have low self esteem and are not very confident. They also have a higher anxiety level.
Causes of Facial Sweating
Facial sweating can leave a person feeling uncomfortable and embarrassed. Many people suffer from this condition but the causes for it may vary. Listed below are few most common causes for facial sweating.
This means that elders in your family, most probably a mother or father could also be suffering from this condition and has now passed it on to their offspring. Humans have between two and four million sweat glands in their body. This amount and the location of these sweat glands are related to heredity.
2. Hormone Imbalance
An irregularity in the activities of the brain and nerves can also cause facial sweating. The body’s sympathetic nervous system is responsible for guarding the body and sends instructions to the brain to open and close sweat glands based on environment conditions.
Thus, when the body experiences unusual conditions, the nervous system send mixed signals to the brain which leads to excessive sweating in the face. Emotions such as stress, nervousness, depression and anxiety can cause similar instances as it causes alterations of nerve activity in the hypothalamus.
Weight issues can also lead to facial sweating. Overweight people tend to sweat more than slimmer ones because the body excretes excess minerals stored in the form on sweat. If the sweat glands are overactive in the face, it leads to facial sweating.
Treatments for Facial Sweating
1. Aloe Vera
Facial sweating can be treated with the help of aloe vera juice. Though it is milder than pure aloe vera, it is very effective in cooling the skin and brings down body temperature which causes reduction in sweating. Aloe vera juice is especially effective in regions with hotter weather and higher temperatures.
2. Witch Hazel
Witch Hazel is an effective astringent that dries out the skin and keeps it from getting sweaty. However, people with sensitive skin type should be careful while using this product as it could have adverse effects of such skin type. Antiperspirant wipes are also a good way to keep facial sweating in check. These products work gently on the skin without causing skin irritation and are designed especially to be used on the face. However, all these solutions are temporary treatments for facial sweating.
There are certain other treatments which can help you to get rid of excessive facial sweating such as High strength antiperspirants, Botox injections, Iontophoresis machine, Endoscopic thoracic sympathectomy surgery. Facial skin is very delicate and sensitive and hence one needs to be extra careful about what treatment one chooses to deal with facial sweating. Medical treatments like surgery and Botox can cause serious damage to the face if not carried out in the right manner. It is best to opt for iontophoresis machine which are safer and can be used as frequently as desired.