Category Archives: Health

9 Physical and Mental Health Benefits of Yoga

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Practicing yoga regularly can help you feel better from head to toe, since yoga offers physical and mental health benefits for people of all ages. And, if you’re going through an illness, recovering from surgery or living with a chronic condition, yoga can become an integral part of your treatment and potentially hasten healing. 

Yoga can support the healing process and help the person experience symptoms with more centeredness and less distress.

1. Yoga improves strength, balance and flexibility.

Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength.

Try it: Tree Pose
Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute. 

2. Yoga helps with back pain relief.

Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.

Try it: Cat-Cow Pose
Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching.

3. Yoga can ease arthritis symptoms.

Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies.

4. Yoga benefits heart health.

Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.

Try it: Downward Dog Pose
Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone.

5. Yoga relaxes you, to help you sleep better.

Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.

Try It: Legs-Up-the-Wall Pose
Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes. 

6. Yoga can mean more energy and brighter moods.

You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.

7. Yoga helps you manage stress.

According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.

Try It: Corpse Pose (Savasana) 
Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.

8. Yoga connects you with a supportive community.

Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during one-on-one sessions loneliness is reduced as one is acknowledged as a unique individual, being listened to and participating in the creation of a personalized yoga plan.

9. Yoga promotes better self-care.

Scientific Research on Yoga Benefits

The U.S. military, the National Institutes of Health and other large organizations are listening to — and incorporating — scientific validation of yoga’s value in health care.

Numerous studies show yoga’s benefits in arthritis, osteopenia, balance issues, oncology, women’s health, chronic pain and other specialties.

Source:  https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga

Benefits of Dark Chocolate and It’s Impact on Stem Cells

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Dark chocolate containing 80 percent cacao or higher is packed with nutrients that can strengthen your body’s defense systems and positively affect your overall health.

With the help of over 750,000 stem cells, your body regenerates itself each and every day, states Dr. William Li.

Dark chocolate can mobilize your stem cells to carry out their job to the fullest. At the University of California, San Francisco, researchers found that participants who received a chocolate drink made with cocoa twice a day for thirty days had twice as many stem cells in their circulation as their control group.

Dark Chocolate can Improve Insulin Sensitivity

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Cocoa is loaded with compounds called polyphenols that have been shown to help our bodies fend off inflammation, lower blood pressure and maybe even improve our moods.

Now, a new study finds people who have a habit of eating a little dark chocolate — about an ounce per day — have a 21% lower risk of developing Type 2 diabetes, compared to people who don’t consume it.

There’s long been evidence that the compounds found in cocoa can contribute to heart health. For instance, a study published in the journal Heart, found chocolate lovers had a lower risk of strokes and other types of cardiovascular disease.

Scientists have homed in on bioactive plant compounds found in cocoa beans, called flavanols, which have been shown to prompt production of nitric oxide in the body. This gas can cause blood vessels to open up or dilate, and multiple studies have shown dark chocolate consumption is linked to a modest reduction in blood pressure.

Research, going back 20 years, has also shown that dark chocolate can help improve insulin sensitivity in healthy people. Insulin sensitivity is a gauge of how well a person’s cells are responding to insulin, which is a hormone that regulates blood sugar.

Dark chocolate typically contains higher levels of cocoa, compared to milk chocolate. And researchers are interested in learning more about specific types of flavanols found in cocoa, including epicatechins which are known for their antioxidant properties.

Source:  https://health.wusf.usf.edu/npr-health/2024-12-05/how-sweet-a-daily-dose-of-dark-chocolate-may-cut-your-risk-of-diabetes

Brain and Mental Exercises and Health

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Engaging in brain exercises can help keep your mind sharp and improve cognitive functions and mental health.

Here are some effective brain exercises you can try:

  1. Puzzles: Working on jigsaw puzzles, crosswords, or Sudoku can enhance your problem-solving skills and memory1.
  2. Card Games: Playing card games like solitaire, bridge, or poker can improve memory and thinking skills1.
  3. Learning New Skills: Picking up a new hobby or skill, such as playing a musical instrument or learning a new language, can boost brain function2.
  4. Reading and Vocabulary Building: Reading books and learning new words can stimulate your brain and improve cognitive abilities1.
  5. Physical Exercise: Activities like dancing, yoga, and tai chi not only benefit your body but also enhance brain health by increasing blood flow and reducing stress3.
  6. Meditation: Practicing mindfulness meditation can improve focus, memory, and emotional regulation2.
    Socializing: Engaging in social activities and maintaining strong social connections can help keep your brain active and healthy1.
  7. Playing Games: Board games, video games, and brainteasers can be fun ways to challenge your brain and improve cognitive functions2.

Which of these exercises are you most interested in trying? 1: Healthline 2: Medical News Today 3: AARP

Vitamin D and COVID-19 Research

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A new research study at the University of Chicago Medicine has found that when it comes to COVID-19, having vitamin D levels above those traditionally considered sufficient may lower the risk of infection, especially for Black people.

The study, published March 19 in JAMA Open Network, retrospectively examined the relationship between vitamin D levels and likelihood of testing positive for COVID-19.

While levels of 30 ng/ml or more are usually considered “sufficient,” the authors found that Black individuals who had levels of 30 to 40 ng/ml had a 2.64 times higher risk of testing positive for COVID-19 than people with levels of 40 ng/ml or greater.

Statistically significant associations of vitamin D levels with COVID-19 risk were not found in white people.

The study looked at data from over 3,000 patients at UChicago Medicine who had had their vitamin D levels tested within 14 days before a COVID-19 test.

Source: https://www.sciencedaily.com/releases/2021/03/210322175028.htm

Cayenne Pepper Health Benefits

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Cayenne pepper offers several health benefits for men, thanks to its active ingredient, capsaicin.

Capsaicin is the active component in chili peppers that gives them their characteristic heat. It has a variety of health benefits and uses that include:

  • Pain Relief: Capsaicin is commonly used in topical creams and patches to relieve pain from conditions like arthritis, muscle pain, and nerve pain.
  • Weight Loss: It can boost metabolism and help reduce appetite, which may aid in weight management.
  • Heart Health: Capsaicin has anti-inflammatory properties that can help reduce the risk of heart disease by lowering cholesterol levels and improving blood flow.
  • Digestive Health: It stimulates the digestive tract, increasing the production of digestive enzymes and gastric juices.

Here are some key Cayenne Pepper benefits:

  1. Improves Blood Circulation: Capsaicin helps dilate blood vessels, promoting better blood flow throughout the body, which is essential for overall cardiovascular health.
  2. Boosts Metabolism: It can increase metabolic rate, aiding in weight management and energy levels.
  3. Reduces Pain and Inflammation: Cayenne pepper has anti-inflammatory properties that can help alleviate pain from conditions like arthritis.
  4. Supports Digestive Health: It stimulates the digestive tract, increasing the flow of enzyme production and gastric juices, which aids in digestion.
  5. Enhances Immune Function: Rich in vitamins A and C, cayenne pepper can help strengthen the immune system.
  6. Potential Sexual Health Benefits: Improved blood circulation can also benefit sexual health by promoting healthy blood flow, which is crucial for erectile function.

Incorporating cayenne pepper into your diet can be as simple as adding a pinch to your meals or making a spicy tea. Have you tried using cayenne pepper in your cooking before?

 

 

 

Zinc Deficiency

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Zinc deficiency is a common problem throughout the world that contributes to many unwanted health problems.

Zinc is a foundational mineral that is essential to growth patterns and has an essential role in the development of hormones and immune molecules.

Zinc is one of the best mineral supplements to boost and balance out a tired and over stimulated immune system.

About 75% of people in the world are zinc deficient and being deficient in zinc is very common throughout the world.

The 5 warning signs you’re zinc deficient:

1.) If you get sick a lot or have immune system issues

2.) Have leaky gut

3.) If you struggle with diarrhea or IBS

4.) Thinning hair

5.) Inflammatory skin issues like acne, eczema, dermatitis, psoriasis.

One of the biggest factors in causing zinc deficiency is high levels of emotional stress. The second most common cause of zinc deficiency is over-exercise.

Lastly, if you’re older, you may tend to have malabsorption, which causes a zinc deficiency.

In order to get more zinc in your diet, you need to consume more zinc-rich foods.

The top 5 zinc-rich foods are pumpkin seeds, oysters, grass-fed meat, sprouted nuts and seeds, and peas.

Additionally, probiotics are a key supplement to take when zinc deficient because it can help your overall absorption of nutrients.

Moringa Benefits and Risks

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Moringa, often referred to as the “miracle tree,” offers a wide range of health benefits due to its rich nutritional profile and medicinal properties. Here are some of the key benefits:

Moringa leaves and seeds are rich in glucosinolates, which are linked to the plant’s beneficial effects on prostate health in rodents and which may have anticancer properties.

Test-tube studies have demonstrated that the glucosinolates from the plant’s seeds may inhibit the growth of human prostate cancer cells

It’s also believed that moringa could help prevent benign prostate hyperplasia (BPH). This condition typically becomes more common as men age and is characterized by enlargement of the prostate, which can make urination difficult .

In one study, mice received moringa leaf extract before being administered testosterone daily for 4 weeks to induce BPH. The extract was found to significantly reduce prostate weight .

What’s more, the extract also reduced levels of prostate-specific antigen, a protein produced by the prostate gland. High levels of this antigen may be a sign of prostate cancer

Lastly, the study also demonstrated that the plant decreased testosterone levels in the treated mice. In humans, low testosterone levels can reduce sex drive and erectile function, lead to a loss of lean muscle mass, and cause depression.

Researchers have yet to determine whether these same benefits occur in humans.

Source: https://www.healthline.com/nutrition/moringa-benefits-for-men#1.-May-promote-prostate-health

7 Supplements That Might Actually Help | Readers Digest

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There are seven supplements that can help some people strengthen their bones, improve their sleep, protect their heart, and more.

1. Calcium: Strong Bone Builder. Calcium is the  most abundant mineral in the body, and is primarily stored in your bones. If you don’t get enough in your diet, your body will start taking it from your bones, resulting in a heightened risk of osteoporosis. Calcium also helps your muscles to move effectively, your blood vessels to send blood throughout your body, and your nerves to send messages to control important bodily functions, such as the release of hormones.

2. Collagen: For Skin and Joint Health. Collagen is a protein that helps form connective tissue, including skin, bones, cartilage, muscles, ligaments, and tendons. The body makes less of it with age, leading to sagging skin and osteoarthritis, so maintaining adequate levels is important.

3. Fish Oil: For Your Brain and Heart. Fish oil contains omega-3 fatty acids called EPA and DHA, which your body needs to form cell membranes throughout your body—especially in your eyes and brain. They can also reduce triglycerides, a type of fat in the blood linked to heart disease.

4. Magnesium: Healthy Muscles and More. Your body uses this mineral to regulate blood pressure and blood sugar, make proteins, and ensure healthy muscle and nerve function. Low levels of magnesium may contribute to migraine headaches and muscle cramps.
You.

5. Melatonin: For Better Sleep. Melatonin is a naturally occurring hormone that helps regulate your circadian rhythm, the body’s internal clock that tells you when it’s time to go to bed at night or wake up in the morning. Your body releases melatonin as you approach bedtime to make you sleepy, especially if you manage to get plenty of daylight in the morning and avoid too much light at night. When you wake up, your levels of melatonin dip.

6. Vitamin B12: Important for Nerve Health. Vitamin B12, one of eight B vitamins, plays a key role in red blood cell formation and nervous system function. Healthy levels of B12 can prevent vitamin deficiency anemia, which can lead to weakness and fatigue, along with nerve damage, memory problems, depression, and heart palpitations.

7. Vitamin D: Bone, Brain, and Immunity Booster. Vitamin D helps your body absorb calcium, which is key for maintaining bone density. Your body also needs it for healthy neuromuscular and immune function. Getting enough may support brain function and decrease the risk of depression. Low vitamin D has also been linked to insulin resistance and type 2 diabetes.

Reference:

  1. Ashley Abramson, 7 Supplements That Might Actually Help You, Readers Digest, August 1, 2024.  https://www.consumerreports.org/health/supplements/supplements-that-might-actually-help-you-a6441144119/

Health is Wealth

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Your physical and mental health are investable assets, not a costly liability!

The adage “health is wealth” is a paraphrase of the Roman poet Virgil’s famous comment that “the greatest wealth is health.” The adage presents the idea that your physical and mental well-being are arguably your most valuable asset.

At its core, “health is wealth” means that your physical and mental well-being are far more intrinsically important than financial wealth in the realm of life satisfaction.

It’s saying, “Yes, money is great. It can solve many problems and lead to a fantastic quality of life. But in the absence of good health, money and financial assets mean very little.”

In other words, don’t pursue wealth to the detriment of your health and well-being! After all, you can’t enjoy the financial fruits of your labor if you’re in constant pain, unable to move, struggling to breathe, going to the hospital every few months, or worrying about your health…or dead.

Only if you’re well and feel well can you take full advantage of your wealth. Moreover , staying healthy is also crucial to reaching your full financial personal and professional potential.

It’s hard to be happy when you’re unwell! Thus, chasing wealth at the expense of well-being can often backfire – especially when you realize happiness also tends to make people wealthier.

“Health is wealth” is a proverb and truism that most of us could benefit from being reminded of every now and again.

After all, it’s too easy to fall into the trap of pursuing money at all costs – forgetting that, without our physical and mental health, life really isn’t that pleasant! Furthermore, by prioritizing your health, you stand to accrue even more money in the long run (and to actually be able to enjoy it without pain, discomfort, or a lack of energy getting in the way).

Health Is Wealth: What It Means and Why It’s True

References:

  1. Danny Newman, Health Is Wealth: What It Means and Why It’s True, Wealth Tender,
    https://wealthtender.com/insights/health-is-wealth/