10 Wonderful Health Benefits Of Jogging

Jogging early in the morning is an everyday habit for many people. It is a gentle sport that allows you to get all the benefits of exercise without putting your body under huge amounts of strain.

Jogging is one of the simplest forms of exercises that people from all age groups can perform. This exercise benefits the brain health by releasing endorphins that can help calm down the stress.

Jogging also enhances the lung's capacity as well as improves the blood cholesterol levels. A data revealed that jogging regularly can increase life expectancy by five to six years in both men and women.

If you want to stay physically fit to keep your mind and body fresh and also lose some calories. Try jogging; but you should first know about the health benefits of jogging.

Also Read;  5 Awesome Health Benefits of Sweating

1. Benefits Heart Health

Regular jogging can be a great cardio workout. It strengthens the heart muscles and makes them work more efficiently. Also, jogging is found to control blood pressure, blood glucose and cholesterol levels. Jogging helps to pump blood faster in the heart and prevents the risk of heart diseases.

2. Improves Mental Health

While you are jogging, the body releases endorphins, a group of hormones that are responsible for deciding how you feel. These feel-good hormones make you feel good naturally; and thereby reduce your stress and tension. That is one of the reasons the body feels refreshed after jogging.

3. Benefits The Bones

When you are jogging, the bones experiences a certain amount of stress and this makes the bone tissues be prepared for the additional load every day. Jogging also strengthens the bones and helps prevent any bone-related injuries, by making them stronger.

4. Develops The Muscles

Jogging is an intense physical activity that engages the large muscles of the body. It targets the hamstrings, gluteal muscles, calf muscles, etc. Jogging also helps to tone the muscles by giving your body a lean and toned look with well-developed muscles.

5. Aids Weight Loss

Jogging helps in burning those extra calories and if you are planning to jog only, it won't work in losing weight. Jogging along with a proper diet will help in faster weight loss. It is an aerobic exercise that helps in boosting the body's metabolism by making it faster and easier to burn fat.

6. Benefits The Respiratory System

Jogging is known to make the respiratory system work efficiently. It increases the lung's capacity to take in more oxygen and thus helps in improving the endurance capacity of the respiratory muscles. If you are suffering from breathing problems, jogging is a good option.

7. Strong Immune System

If your immune system is strong, your body will have the power to fight off all kinds of infections. Jogging improves the increased physical strength, increases production of white blood cells as well as lowers the levels of stress, depression and fatigue.

8. Osteoporosis

Jogging helps to maintain and build the thickness of your bones. It can also help in improving bone strength in the spine and hips. People suffering from osteoporosis can do brisk walking instead of going for jogging, as it might hurt the bones.

9. Helps In Thought Process

If you are in a difficult or complicated situation and can't think of what to do, then you definitely need to start jogging to organise your thoughts that will let you to reach a solution. While jogging you will know what is important for you and you will find a solution.

10. Anti-Ageing

Jogging will let you be in a better state; both mentally and physically. The higher levels of energy and positivity will help you to maintain a youthful look. Moreover, jogging will increase the blood and oxygen levels to the blood vessels of the skin, making you look fresh and radiant.

Also Read : 4 Anti-Ageing Essential Oils For Skin

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4 Anti-Ageing Essential Oils For Skin

Some of the essential oils have gained immense popularity all over the world for their simplicity, purity, and effectiveness. Incorporating nourishing essential oil into your daily skincare routine is one of the best things that you can do to maintain the health of the skin. One of the awesome benefits of using essential oils is their anti-aging effect on the skin.

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Here are the four essential oils that are merely known to restore radiance, suppleness, and youthfulness to the skin.

1. Lavender oil: Lavender oil is one of the most potent, skin-enhancing essential oils for the skin. It has anti-oxidant in high content; it is merely known for its effectiveness against the free radical damage. It is also beneficial for healing cuts, burns and skin scars. Anyone can also use lavender oil to effectively reduce age spots on their skin. The oil has antimicrobial characteristics, and it is overall a great pick if you want your skin to be so radiant, youthful and naturally healthy.

2. Rosemary oil: Rosemary essential oil is merely known as antioxidants that fight free radical damage from the skin. Free radical damage is what is largely responsible for premature skin aging, and one of the best thing it is one of the best solutions to this problem.

3. Jojoba oil: Jojoba oil is one of the nourishing essential oil. It hydrates the skin from deep inside within and is rich in many proteins, vitamins and nutrients, which includes Vitamin E, Vitamin B complex, silicon, chromium, copper, and zinc. This oil is also very rich in iodine, which is very powerful skin-healing mineral. Jojoba oil is a deeply restorative and moisturizing oil that plays a big role in keeping your skin fresh and make you feel young.

4.Frankincense oil: Frankincense oil brings it many skin anti-aging benefits and is a true “all-in-one” essential oil. It reduces age spots, sun spots, uneven skin tone, uneven skin texture, acne, blemishes, large pores, fine lines, wrinkles and dark circles. This highly potent essential oil is deeply moisturizing, and also has a property of astringent.

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Beauty Hacks: Makeup Tips For Oily Skin

People with oily skin encounter many problems when it comes to makeup. Makeup on oily skin fades and melts away easily. It oxidizes too soon and causes many other problems, such as clogging of pores, etc. Just because you have oily skin does not mean you have to miss makeup. It’s a matter of knowing certain tips, tricks, and tools that work for an oily complexion.

Always Prime Your Skin First:

If you have oily skin, apply makeup primer after you’ve cleaned your face but before you put on foundation, powder, or other makeup. Using a makeup primer not only helps in better application of makeup by working as a base but also works as a shielding layer between makeup and your skin, deterring the makeup from clogging the pores. It also ensures that your makeup stays put and lasts longer.

At least one should prime the oiliest areas, such as T-Zone (forehead, nose, and chin).

Tips For Selecting Best Face Primer For Oily Skin:

Look out for a face primer, which is:

(i) oil-free and anti-shine;

(ii) not a silicon-based as oily skin tends to be very sensitive and silicon-based products cause allergic reactions to such skin type, like leading to acne & pimples;

Prep Your Eyes:

To cut back on eye makeup creasing, avoid priming your eyelids, which many women with dark circles or redness are tempted to do. In its place, use a primer specifically meant for eyelids. This will establish a perfect base for eyeshadow and liner while soaking up oils during the day.

Foundation:

You need to take care while buying a foundation suitable for oily skin. Most foundations will fade or melt away easily and would need a constant touch up.

Tips For Selecting Best Foundation For Oily Skin

The best foundation for oily skin is a powder based foundation as this keeps away shine and does not feel heavy on the skin. And for those who like a liquid foundation, we recommend a water-based foundation or a mousse foundation that like the powder foundation works really well for oily skin. When buying a foundation, look for words like noncomedogenic and mattifying.

Face Powder:

Everyone with oily skin knows it’s key to keep powder with you at all times! It works to get rid of shine and sets the foundation to last longer. But don’t overdo it. Alternatively, you can just apply powder on areas that are shiny.

Tips For Selecting Best Powder For Oily Skin:

Use a matte translucent formula as it can get rid of shine on any skin tone. Although both loose powder and pressed powder work fine on oily skin, one should always go for using loose powder as it does what a face powder is supposed to do without making your face oily. On the other hand, press powder is very handy to carry anywhere and do fast touch-ups.

3 Health Benefits of Copper Vessels in your kitchen!

Copper vessels have been known to reap several health benefits. It is because copper is considered to be essential in many ways to our bodies. Copper is known to be oligodynamic in nature (the sterilizing effect of metals on bacteria), and can destroy bacteria very effectively. It is especially effective against E.coli and S.aureus – two bacteria that are commonly located in our environment and are known to cause severe illnesses in the human body.

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1. Helps in digestion problems 

Copper has properties that stimulate peristalsis (the rhythmic contraction and relaxation of the stomach that helps food get digested and move along the digestive tract), kill harmful bacteria and reduce inflammation within the stomach, making it a great remedy for ulcers, indigestion and infections.

2. Helps in weight loss

Apart from fine tuning your digestive system to perform better, copper also helps your body break down fat and eliminate it more efficiently, thereby, helping your body keep only what it will use and throw out the rest.

3. Stimulates your brain

Our brain works by transmitting impulses (or orders) from one neuron to another through an area known as the synapses. These neurons are covered by a sheath called the myelin sheath that acts like a conductive agent – helping the flow of speed and signals. 

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5 Awesome Health Benefits of Sweating

Each of us has about 4 million sweat glands that excrete a mixture of water, salt, amino acids, proteins, and other substances. The exact composition varies based on our hormone balance, physiological changes, and what bacteria and viruses are in the body.

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Interestingly, sweat composition and how our glands function (or don’t) tell a lot about our health and are even used to diagnose certain conditions like cystic fibrosis.

1. Detox Heavy Metals

One of the primary functions of sweat is to cool the body down, but the other is detoxification. Despite some claims that detoxing through sweat is dangerous nonsense, there’s a lot of evidence to back up this function of sweat. One study found that those with mercury toxicity had their levels return to a safe amount after sweating sessions, as it also excretes arsenic, cadmium, and lead.

2. Promote Healthier Skin

Like the gut, our skin has its own microbiome balance. Sweat may act as a prebiotic that contributes to healthy skin bacteria. Deep sweating can also improve skin cell turnover and remove pathogenic bacteria from the skin to help with acne.

3. Defeat Harmful Microbes

International studies have shown that sweating can cut our chance of getting the flu by one third! It turns out sweat contains some of the same antimicrobial proteins that are known to bind with certain bacteria and viruses in the body, including H. pylori, E. coli and HIV. These antimicrobial substances help flush out toxins and attack germs.

4. Protect the Heart

Sweating through exercise or in the sauna increases circulation and strengthens the cardiovascular system. In a study of regular sauna goers, researchers found that those who had the most weekly sauna sessions were the least likely to have a negative cardiovascular event.

5. Lower Stress Hormones

Sweating activates the parasympathetic response in the body that allows us to relax, digest properly, and recover. Breaking a sweat in the sauna or through exercise helps to boost our happy hormone and relieve anxiety and depression. Cortisol and stress hormones reduce after sweating, while other adrenal hormones help maintain a proper electrolyte balance increase.

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6 Post-Workout Foods That Will Help You Build Muscle and Recover Faster

If you want to build muscle and reach lofty new fitness goals, downing the right fuel after a workout is nearly as important as exercise itself.

“Nailing your post-workout nutrition promotes quicker recovery, reduces muscle soreness, builds muscle, improves immune system functioning, and replenishes glycogen—all key building blocks in priming you for future workouts,” says sports dietitian and Ironman athlete Marni Sumbal, M.S., R.D. So if you give little thought to your post-training nutrition, your time at the gym might produce lackluster results, rather than peak performance.

It’s usually a good idea to eat and drink something within an hour or so of your workout to maximize those benefits — but what exactly should you reach for? The following science-backed options will speed up your recovery, so you can head back to the gym faster and stronger.

1.Whole Eggs

Eating whole eggs can help you get ripped: In a recent study from the University of Illinois, researchers provided 10 healthy, young men who regularly lift with either three whole eggs or a mixture of egg whites containing 18 grams of protein following a bout of resistance exercise. Then they measured their rates of protein synthesis, or the driving force behind your muscle gains.

Even though they contained the same amounts of protein, the muscle-building response from whole eggs was about 40 percent greater compared to egg whites alone. The study authors theorize the nutrients found in the yolk — like healthy fats, vitamins, and minerals like phosphorus and iron — allow your worn muscles to use the high-quality protein in the whites more efficiently.

Post-workout boost: Mash a couple hard-boiled eggs with 1/4 cup plain Greek yogurt, 1/2 teaspoon yellow curry powder and a couple pinches salt. Spread on rye crackers.

2.Pomegranate Juice

Forget the ‘roids, this sweet-tart drink is a safer way to get juiced. A recent study published in the journal Nutrientsdiscovered that elite weightlifters who took pomegranate juice supplements before and after intensive training sessions experienced less muscle damage immediately after their workout and up to 48 hours later.

Pomegranate juice is loaded with antioxidants called polyphenols that appear to dampen some of the stress your muscles take while lifting and, in turn, speed up recovery. The amount of pomegranate juice used in the study was fairly high – 3 cups daily – but downing a cup after a hard workout could bring about similar benefits. Just make sure to use a drink like POM Wonderful, since it’s made with 100% pomegranate juice.

Post-workout boost: Blend together 1 cup 100% pomegranate juice, 3/4 cup plain Greek or Skyr yogurt, 1 tablespoon almond butter, 1/4 teaspoon cinnamon and a couple cup ice cubes.

3.Ricotta Cheese

As little as 9 grams of dairy protein may be enough to kick-start the muscle-building process, according to research in the Journal of the International Society of Sports Nutrition.

For the study, a group of healthy men chugged either a milk-based drink with 9 grams of protein or a carbohydrate-only beverage equal in calories after a lower body strength training session. While the carb-only placebo did little to bolster the muscle-building process post-workout, the 9 grams of dairy protein sufficiently ramped things up.

“In response to loading muscles with training stress, the mTOR protein in our muscles is activated, which is a key to stimulating protein synthesis,” says Sumbal. “And mTOR is highly sensitive to the amino acids found in dairy.”

Go for a 1/2-cup serving of ricotta, which offers about 14 grams of milk protein. It’s also a good source of whey protein, meaning it’s high in the essential amino acid leucine, which is especially effective at signaling mTOR to spark new muscle growth, says Sumbal. An added bonus: British researchers found that pairing whey protein with carbs after a workout can help make your bones stronger, too.

Post-workout boost: Stir together 1/2 cup park-skim ricotta cheese and 1/2 teaspoon vanilla extract in a bowl. Top with 1/3 cup granola and 1/2 cup berries.

4.Smoked Salmon

Research shows that higher intakes of the omega-3 fatty acids found in certain fish — like salmon, sardines and mackerel — may translate into lower levels of delayed onset muscle soreness after resistance exercise.

It’s likely that omega-3s work their way into your muscle cells, where they help reduce the exercise induced damage that causes painful inflammation. More reason to go fish for your post-workout fuel: Research out of the Washington University School of Medicine shows that omega-3 fats can fire up pathways in your body that increases muscle protein synthesis.

Post-workout boost: Spread 2 tablespoons cream cheese on a small whole grain wrap and top with 3 ounces sliced smoked salmon, 1/4 cup sliced pickled beets and a handful of arugula.

5.Sweet Potato

Sorry keto fans, eating carbs during your recovery time could help keep the sniffles at bay. A report in the Journal of Applied Physiology shows that consuming carb-rich foods like potatoes, grains, and fruit can work to lessen the drop in immunity that may occur after intense exercise.

“Exercising intensely in a carb-depleted state can increase levels of circulating stress hormones, which can further stress the immune system,” Sumbal explains, and that opens the door for your body to be invaded by certain viruses.

Worry not, your six-pack won’t take too much of a hit. The carbs you eat after training are more likely to be used as energy, rather than stored as fat, Sumbal says.

Post-workout boost: Place 1 medium peeled and cubed sweet potato and 1 tablespoon water in a microwave-safe bowl. Cover bowl tightly with plastic wrap and poke a few holes. Nuke on high for 6 minutes, or until potato is very tender. Remove plastic wrap and mash potato with 1/3 cup applesauce and 1/2 teaspoon ginger powder. Scatter on dried cranberries and pumpkin seeds.

6.Herbal Tea

Argentinian athletes are onto something by drinking the herbal tea known as yerba mate. A study in the British Journal of Nutrition found that men who drank yerba mate tea (200 mL three times daily) experienced almost a 9 percent greater rate of muscle strength recovery following eccentric exercise compared to when they sipped only water.

It might come down to compounds like phenol antioxidants, which are naturally found in the leaves of the Ilex paraguariensis shrub where mate comes. Since yerba mate also contains some naturally occurring stimulants, drinking it before a workout may help boost your energy, too.

Post-workout boost: Heat a liter of water to just under a boil. Place in a jug along with 4 yerba mate tea bags or 1 tablespoon loose leaf mate. Let steep in the fridge for at least 4 hours and then stir in the juice of 1 lemon. Chug back a cupful after hitting the weight room.

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Protein: The key to good health

It's hard to ignore protein when you are trying to get healthy. High protein diets, keto diets, low-carb diets, it seems like you can't turn a corner these days without someone talking about protein and why you need it. Protein provides the building blocks of tissue in your body; it helps create muscle. Apart from this, protein helps you stay full for longer, which is why it can also aid weight loss.

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* Requirement: While women need less protein than men, factors like activity levels and lifestyle can affect the quantity. As a general rule, you would need 0.8 grams of protein for every kilogram of weight. 

* Right dose: There are plenty of natural sources of protein. While most people tend to think of meat as their primary source, there are many vegetarian options too such as nuts, seeds, lentils and dairy products.

* Complete protein: It is important to note that protein from different sources is not the same. To begin with, not all protein is "complete". A complete protein is one that has enough of all nine of the essential amino acids needed by the human body. Some sources of protein, such as plant-based protein may be lower in one or more amino acids. However, when had in combination with other foods, these amino acids will balance each other out, like peanut butter with white bread.

* Bioavailability: This is a percentage or scale that tells you just how much protein your body will actually use from what you consume. For example, while a whole egg has a bioavailability rating of a 100, peanut butter has a rating of just 49. 

* A little research on food and nutrition can help you decide which sources of protein are for you. Additionally, choosing a protein supplement may help you to reach your daily protein goals with ease.

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