How to Gain These Benefits But Without Any Pain
We all remember the saying "No pain, no gain"!
But what if we shared a whole list of ways to make you feel healthier and happier, actual gains without the pains...
The first few relate to your diet
- Add an extra hydrating drink to the start of your day with a mug of half hot water and half coconut water with a pinch of natural sea salt.
- Remember to chew your food properly as this will aid your digestion and even unlock more nutrients. Large lumps of food need to be dissolved by your stomach acid and digestion muscles but if food is only partially digested as it travels through your gut, it could cause bloating, gas and stomach pain.
- Incorporate more beans and pulses into your diet - to curries, soups, stews and more - as these are high in proteins and fiber which is so important for your gut health. The big plus is that they are a more affordable protein source than meat.
- Coffee is such a popular beverage but the energy gained is quickly released over a two hour time span. On the other hand, if you can switch to matcha in place of coffee, the energy released lasts four to six hours. An extra gain are the antioxidants to support your immune system and manage anxiety. Matcha is finely ground powder of specially grown and processed green tea leaves, traditionally consumed in East Asia.
- Try to eat the greens on your plate before the other ingredients so you are not tempted to say you are full and push them to one side!
- Making yourself a smoothie? Then consider adding fresh or frozen spinach which is tasteless but does give a creamy texture. It is also the ideal solution for children who would otherwise avoid green vegetables!
- Another trick to fool those picky children is to add carrots and red peppers to any tomato base pasta sauce before blending it. The color remains red while the veggies are completely unnoticeable.
- Avoid flavored and sweetened yoghurts by resorting to plain Greek yoghurt and adding fresh fruit. A double benefit when you reduce the amount of sugar while increasing the amount of fiber.
The next section is all about exercise
- If you are struggling to improve your performance in a way you might hope to when regularly exercising, do not underestimate the power of a snack. For example, a banana, a slice of wholemeal toast or a healthy cereal bar thirty minutes before will be very helpful.
- Consider doing your workouts in the morning as this helps to kickstart your metabolism, giving you the energy to tackle the day ahead.
- Try ten minute mobility exercises. These are especially helpful if you spend a lot of time working in front of a screen when your hips and spine can become very static. Mobilizing those areas with movements such as cat-cow stretches and hip circles can make a huge difference in day-to-day life as well as improving your workouts.
- Exercise with a friend. Exercising with a friend or as part of a group can reap great rewards as you keep each other going by holding one another accountable and making it more fun.
- Make a bit of time to include exercises into your household habits. For example, do some squats while the kettle is coming to the boil, lunge on your way back from the bathroom, bicep curl while you are carrying out the recycling bins or calf raises while working at the sink.
- Turn your shower to cold! If you can tolerate changing your shower to cold for thirty seconds, it is said to raise your energy levels while boosting metabolism and reducing pain and inflammation.
- Another suggestion is to focus on cooling your palms. Researchers have found that this simple practice can reduce fatigue as well as improve athletic performance.
- Don't forget to blink regularly to help hydrate your eyes and prevent them from feeling dry and irritated. And to maintain that 20/20 vision, remember the 20-20-20 rule: every twenty minutes, take a twenty second break and look at something twenty feet away.
And then there are vitamins and other suggestions
- Top of the list has to be increasing or maintaining your vitamin D levels. So many are vitamin D deficient especially during the colder months when we don't get the sunlight we need. Preferably, have a vitamin D test and take at least 5000 IUs of good quality Vitamin D3. During the summer, get out into the midday sun and expose as much of your body as possible to the sun for at least twenty minutes or until the skin starts to turn pink.
- Avoid looking at the time when you wake up during the night as it can stop you from getting back to sleep.
- Another suggestion for helping you to get to sleep in the first place is to write in a journal or to compile a to-do list.
- Take a daily omega-3 supplement to reduce any triglyceride levels (cholesterol) while also helping to reduce blood pressure and inflammation.
- A blood prick test (as well as a means to testing your vitamin D levels) can help your medical practitioner to spot any issues with your heart, kidney, liver, bowel, prostate or hormone levels, An annual check is an easy way to monitor key health markers allowing you to take early action if needed.
Take a look at our image gallery, showing images of the various conditions that can be treated with specific Healing Natural Oils products.
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Effects of Morning Vs. Evening exercise on appetite, energy intake, performance and metabolism, in lean males and females - ScienceDirect
Detection of most commonly used pesticides in green leafy vegetables from sagar, india using direct injection hybrid micellar liquid chromatography - ScienceDirect