I love fruits. Sometimes when I buy fruits and they disappoint me, I end up keeping them in the refrigerator for too long and eventually have to throw them away. In such situations, I’ve tried juicing them.
Juicing apples, oranges, or not-so-sweet tangerines surprisingly revealed a whole new world of flavors. It’s not too sweet, not too sour, and very enjoyable.
Recently, I bought some grapes and juiced them, and it was the first time in my life tasting such delicious grape juice. Both my husband and I were pleasantly surprised.
If you get a box of tomatoes from Costco and juice them twice for two servings, it disappears quickly.
I recommend juicing even the not-so-tasty apples right on the spot. It’s quick and satisfying.
I’ve also tried juicing celery, apples, and lemons for detox juice.
I was tempted to buy the Hurom machine but it’s too expensive. After much research, I ended up buying the machine in the picture and I’m using it well. It’s easy to clean, and I use it frequently, so I’m completely hooked.
Since last summer, my hair loss was really alarming, to the point where I thought I might go completely bald. I went to the hospital, had thyroid tests, and various other examinations, but everything came back normal. I changed everything, from shampoos to various recommendations, but nothing seemed to work.
Despite trying biotin and omega-3 supplements with no success, after taking this vitamin for almost a month, my hair is falling out less, and I’m really satisfied.
Interestingly, I’ve noticed a significant increase in baby hair, and the amount of hair falling out seems to have reduced by half. However, it’s uncertain whether it’s due to the end of the shedding phase or the effect of the vitamin.
For those who are worried about hair loss like me, I’m sharing this. By the way, I’m not good at taking medicine, but surprisingly, this vitamin doesn’t have a taste.
The price is a bit high, but for those stressed about hair loss, I recommend giving it a try.
Due to heavy snowfall in my area today, my car battery suddenly died, causing a lot of trouble on my way home from work. The roadside assistance estimated a wait time of over an hour, and with heavy snowfall, and considering my car has experienced similar issues a few times before (all resolved through service last year), I remembered the portable charger I had bought in advance. I had learned the procedure from YouTube, so I connected it and resolved the issue.
It works in Vehicle Service Type Passenger Car, ATV, Motorcycle, Van, RV, UTV, Truck, Watercraft, Tractor
Make sure to familiarize yourself with where to jump-start your car battery and always keep a portable charger for emergencies! It can be very useful when there’s no one around to help, and the wait time is long. You can charge the battery either by connecting it to a USB port at home or using it directly in the car. https://amzn.to/3vCUnAn
I found it challenging to manually clean the spacious living room, and after reading reviews on Amazon, I came across positive reviews for the EVERYBOT Mop. My sister has a Samsung mop, and after seeing her use it a few times, I thought it wasn’t bad.
I used a $10 coupon and purchased it. Today, I noticed that the Edge 2 I bought is on Amazon deal. With a $60 discount and a 20% coupon (code: 07VHJUQU), you can get it for $269 instead of $349. I didn’t know about the discount when I bought it, unfortunately. I’ve already made the purchase, but I’m sharing this for anyone else who might benefit from the discount.
Regarding the Everybot Edge 2, it’s fantastic. It’s much faster and more efficient compared to the Samsung mop. I’m lazy, so I leave the battery running until it’s completely used. Even for a house over 2000 square feet, it came back two or three times to clean thoroughly, impressing me with how quickly it mopped.
Unlike other mops with limited options like automatic, edge, or 50 minutes, the Everybot Edge 2 moves back and forth, covering every inch. It pays extra attention to edges and walls. The water tank is separate, making it easy to fill without removing the mop or dealing with inconvenient openings like in Samsung mops.
I was skeptical about its small size, but it finished in 30-40 minutes, consuming less battery. Its compact and thin design allows it to clean under the sofa and bed meticulously. After cleaning, you can automatically drain the remaining water by pressing the “drain water” button.
However, it can’t climb over thresholds or onto carpets between rooms. Keep this in mind when making a purchase.
My sister also prefers the Everybot Edge 2 over her Samsung mop, finding it more appealing in design. She’s even considering buying another one. Don’t underestimate its small size; it moves quickly, cleans thoroughly, and is light to carry around, sparing your back from pain.
With nearly perfect reviews 4.2 from Amazon reviews, it’s worth considering during this hot deal, especially for those with back pain during mopping. https://amzn.to/3vIni5V
(Walking is More Effective if Done on an Empty Stomach)
Walking is a very common exercise that you can do at anytime, anywhere and at any intensity you want. It is a simple exercise but not to be taken lightly.
This is because exercise is essential for the health of all ages. As interest in walking exercise is high as anyone can easily do it, how to walk to have a greater exercise effect will also be particularly important.
All types of diseases are deeply related to lack of exercise. Obesity, diabetes, gout, myocardial infarction, knee pain, stiff shoulder, etc., which anyone can easily get closely related to lack of exercise.
The most effective way to increase Basal Metabolic Rate (BMR) or Energy Expenditure is to move the body, that is, exercise.
Walking is an aerobic exercise, that can be started out easily regardless of age or gender and it is less burdensome even for those who are not a daily exercise person.
It is good not only for physical health but also helps and improves mental health conditions like depression and anxiety and emotional wellbeing.
So when is good time to walk?
Walking in the morning before breakfast is the best time to walk. Because our body lacks carbohydrates before breakfast, even if you do the same exercise, the rate of use of fat is higher.
And plus walking on an empty stomach is more effective for people who especially exercise for the purpose of diet.
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So why is it recommended to walk 10,000 steps or more? A research team at Harvard University conducted a study to understand the relationship between the amount of physical activity by age and mortality rate among graduates.
The study found that people who consumed about 2000 kcal per week from exercise had a lower mortality rate and a significantly lower risk of heart disease than those who consumed less than that.
2000 kcal per week is about 300 kcal per day. Converting this to walking, which is the basis of physical activity is about 10,000 steps.
And walking more than 10,000 steps a day increases good cholesterol which prevents arteriosclerosis, strengthens your lungs, bones, and muscles and heart health.
Balance Walking
The effect of exercise depends on how you walk. As mentioned above, if you walk with your body in balance according to the balance walking method rather than just plain walking, you can see excellent exercise effects even with the same exercise.
The balance walking method that emphasizes posture is the beginning of all movements as follows:
– Keep your back and back wide, tighten your buttocks muscles, and look straight ahead or slightly upward.
– Avoid looking at the ground or looking at a smartphone while walking.
– When walking, make sure that the heel touches the floor and the direction of walking is in a straight line, avoiding sloping steps.
– It is good to have a wide stride and naturally swing your arms back and forth.
To Live a Long Life, Walk without Eating in the Morning
Dr. Yumi Ishihara, the director of the Ishihara Clinic in Japan (completed her doctorate at Nagasaki Medical University in Japan) said overeating and lack of exercise are prevalent among modern people which causes toxins to build up in the body.
At this time, walking on an empty stomach can solve these problems of modern people. The health benefits of ‘walking on an empty stomach’ claimed by Dr. Yumi Ishihara are as follows:
1. Diet effect
“How can I walk or exercise without strength when I’m hungry?”
You may be skeptical, but if you walk on an empty stomach, you will experience the feeling of hunger gradually disappearing. A lack of serotonin, a hormone released when the mind and body is relaxed, causes a feeling of hunger.
So when the temperature of the gut rises due to walking exercise, serotonin, which is concentrated about 90% in the gastrointestinal tract, is activated, which reduces the feeling of hunger.
Also walking on an empty stomach is particularly effective in burning fat because it converts and consumes glycogen and fat accumulated in the body into energy.
2. Healthy Longevity
Dr. Yumi Ishihara personally visited and surveyed the longevity elderly in the Caucasus region of Central Asia, which is recognized as the world’s longest-living province even recognized by the World Health Organization (WHO). This is because the people of the Caucasus had a pattern of going to bed at 10 p.m., waking up at 5 a.m. and doing strenuous labor such as field work, and then simply eating breakfast with cheese or herbal tea.
Thanks to this, the doctor explained, surprisingly, that in the case of women, they live a very healthy life to the point of giving birth even after the age of 60.
Walking on an empty stomach affects overall health, including immunity, discharge of waste, prevention of high blood pressure, stress reduction, muscle gain, and bone strengthening.
If you find it difficult to go out and walk every day, you can substitute squats on an empty stomach.
The important thing is to do exercises to strengthen the lower body in the morning on an empty stomach. It is recommended to keep youth and health through healthy morning habits.
In other words, it will help to live a long and healthy life.
Have you ever experienced a feeling of pressure and tightness or throbbing in your head?
In severe cases, there are people who have headaches so often that they must carry painkillers with them all the time. There are two main types of headaches. One is a ‘primary headache’ with no specific cause and the other is ‘secondary headache’ which is a secondary symptom caused by other underlying diseases.
The underlying diseases that cause headaches include brain tumors, cerebral hemorrhage, and myofascial pain syndrome. However, secondary headaches are rare and most headaches are called primary headaches.
When a primary headache occurs, it is often taken without knowing how to take the medicine, whether it should be taken frequently as soon as headache begins or whether it should be taken in advance.
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Here is a concern about the abuse of headache medicine and explained how to take the medicine.
◆ Can I take medicine whenever I am sick?
If necessary, you can take it whenever you are sick or feeling sick. However there are some drugs that cause dependence or tolerance so caution is needed depending on the drug.
What is the standard of abuse? If you take medicine for more than 10 days to a week in a month due to headache or migraine, you may get a headache by taking the medicine. Our body has a basic system for controlling pain. If we keep taking medicine for pain, our system becomes confused and sensitive.
◆ Do you take right away if you are sick?
If you have a strong headache such as a migraine, it is difficult to overcome the pain and interferes with your daily life.
◆ What are the types of drugs?
When a headache occurs immediately, there are ‘acute treatment drugs’ taken to reduce the intensity of the headache and ‘preventive drugs’ taken daily as a preventive measure.
The acute stage treatment drug is highly likely to be a drug with a high risk of dependence and tolerance.
A person with a high frequency of headaches can reduce the frequency and intensity of headaches by taking a prophylactic agent, a treatment agent with a lower risk of tolerance, rather than taking an acute treatment drug whenever they are sick.
◆ Are the preventive medications effective?
For migraines, prophylactic drugs are known to be effective. After consulting with a doctor, start drug treatment and usually watch the reaction for 2 to 3 weeks or longer, and if the result is effective then the drug treatment can be continued for up to 6 months.
Drugs that we can easily access are acute treatment medication and should never be taken as if taking vitamins or preventive drugs.
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If you continue to take medicines every day that should only be taken in an emergency, you may get a drug overdose and be exposed to the risk of side effects.
Preventive medications should be decided after consulting with your doctor.
5 Natural Remedies to Reduce Pain When You Have a Severe Headache
Although more and more people are taking pain relievers for frequent headaches, drugs such as pain relievers develop tolerance which can make the pain worse when the pain reliever stops working.
This type of headache is called rebound headache and it can also cause anxiety, stuffy nose and poor sleep quality. How to reduce the pain when the headache persists?
1. Drink a glass of water when the headache is severe
Dehydration is an underlying cause of headaches. If your body is dehydrated you can become stressed which can cause headaches. So if you are experiencing frequent headaches on a regular basis, it is recommended to drink water often to keep your body from becoming dehydrated.
2. Apply cold compresses
When a headache occurs, placing or rubbing an ice pack on the back of the neck for 30 minutes may reduce the pain. It constricts blood vessels to reduce inflammation in the affected area and can be expected to be effective in relieving pain.
3. Give a warm compress
In the case of tension headaches caused by tight muscles, a warm compress can be expected to relieve the pain as the tense muscles relax. This can be done by soaking a towel in warm water and rubbing it around the neck or face or taking a warm shower.
4. Turn off the lights in the room
People with headaches are sensitive to light. If you are indoors, it is recommended to turn off the indoor lighting to block out as much light as possible and avoid looking at a smartphone or computer monitor while the pain is recovering. If you are working in the office, it is recommended to rest in a dark and quiet place for 20-30 minutes.
5. Remove a headband or hat
If you are wearing a heavy hat or if you are putting pressure on your head with a braid or pin, it is a good idea to remove them. When you have frequent headaches, it is recommended to avoid wearing hats and hair accessories. It is not a good habit to take painkillers just because a headache occurs suddenly. It can lead to drug tolerance, which can even lead to brain disorders. However if you are suffering from frequent headaches, consult with your doctor and get a checkup to see if the headache is caused by a disease.
Everyday Daily Life Unhealthy lifestyle makes headaches worse. Irregular mealtimes and prolonged fasting can cause headaches as well. It is good to eat snacks in between. You should also keep your sleep schedule consistent.
Sleeping all day during day off or on weekends can cause headaches.
Starting exercise when you wake up in the morning will help you relax the muscles and tension in your body. Light aerobic exercise, such as running or walking, is also good for relieving symptoms. Especially those who works in the office spend all day looking at the computer, the muscles in the shoulder and neck can be strained and headaches can occur.
Maintaining Healthy Eating Habits
Modern people tend to eat quickly, which puts a strain on the digestive function. In case of indigestion, it can cause a headache and it is not recommended to eat stimulant foods (including refined carbohydrates, Alcohol) especially in the late evening when digestion is slow. It is always best to avoid foods that contain full of caffeine and artificial seasonings. It is best to avoid eating foods that contain a lot of sugar as it can quickly raise blood sugar and cause headaches.
Even if it’s a mild headache, if the symptoms are repeated, it’s easy to get nervous. The main causes of headaches are stress, chronic fatigue, and lack of sleep but it is difficult to pinpoint the exact cause. In general, when you have a headache, you take Acetaminophen (Tylenol) and Nonsteroidal anti-inflammatory (Aspirin, Advil),but you may develop resistance to the drug.
It is better to treat by improving eating habits and lifestyle. It is wise to find out the cause of the headache and fix. If you want to get rid of your headaches, make some changes to your life.
Gwyneth Paltrow recommended Kombucha but some people should avoid
Kombucha, known as a representative probiotic food, is still popular. It is a beverage made by fermenting tea and sugar. It has a sweet, sour, and a refreshing feeling when you drink because of the carbonic acid produced during fermentation. It has a strong nourishing and tonic effect, is known to provide nutrition and improve digestion. It also strengthens the immune system and it is effective in removing impurities from the blood and organs.
Kombucha, which is known to have been drunk by Qin Shi Huang of China for immortality, began to become favorite to Celebrity stars like Gwyneth Paltrow, Madonna and Miranda Kerr.
It is well known for its excellent weight loss effects. Rich in polyphenols, amino acids, and lactic acid bacteria, it is known to be effective in protecting the liver, boosting beneficial bacteria in the body, boosting immunity, preventing cancer, and relieving arthritis. According to a study published in the international scientific journal ‘Journal of Chemistry’, the probiotics and antioxidants contained in kombucha improve gut health and may benefit organs and body systems such as the liver, heart and nervous system.
Kombucha can be beneficial to health when consumed in moderation, but because it is high in sugar and contains caffeine and alcohol, it can have side effects when consumed in excess. Certain diseases such as diabetes, chronic liver, heart, kidney disease, etc., and for pregnant women, it can be more toxic than medicine.
The risk of contamination of beverages during fermentation is always a concern. The British medical journal Medical News Today reports that drinking kombucha safely and following expert advice can reduce the risk factors of the drink. When drinking kombucha made at a small brewery or at home, it is best to boil it in a glass container that can be sanitarily sterilized as much as possible. Since there is a risk of inappropriate microorganisms growing during the fermentation process, it is safe to drink pasteurized kombucha when buying kombucha from the store.
British health information portal Medical News Today reported on the harmful side effects of kombucha.
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Indigestion
One of the side effects of kombucha is indigestion. Symptoms such as gas, nausea and vomiting may occur and these side effects are more common in people who consume kombucha in excess intake. Even if you take a small amount, these side effects may occur if kombucha does not work well for your body.
Exceeding Daily Calorie and Sugar
Some people drink kombucha instead of soda. Although kombucha may be beneficial to your health, it contains more calories than you think. The actual calories in kombucha can vary greatly depending on the manufacturer and additive. Some manufacturers add more sugar or sugar-rich juices to kombucha for flavor. This means adding more calories.
People who are on a diet or have diabetes should know the calories, carbohydrates, and sugar content of kombucha and drink it properly.
Kombucha contains sugar to increase probiotics during fermentation process. Drinking too much of this kombucha can lead to consuming too much sugar. Consumption of beverages with added sugar is often cited as a cause of diseases such as type 2 diabetes, obesity and cardiovascular disease. When drinking kombucha, it is better to choose low-sugar or sugar-free products.
It is also higher in calories than you think. Calories can vary greatly depending on the manufacturer and additive, but most kombucha products on the market add more sugar or sugary juice, so there is a risk of consuming too many calories.
Unhealthy for YourDental Health
Drinking too much kombucha can be bad for your teeth. According to a beverage research report, the fermentation process of kombucha produces acids such as acetic acid. Acetic acid is the same kind of acid found in vinegar, which gives kombucha a tangy taste. During the fermentation process, acetic acid lowers the pH of kombucha to below 4.2. Because of this, drinking too much kombucha puts you at risk of tooth erosion. Frequent rinsing of your mouth with water when consuming kombucha can help protect your enamel. Kombucha produces acids such as acetic acid during fermentation. Acetic acid is the same kind of acid found in vinegar, and this acetic acid lowers the acidity (pH) of kombucha below 4.2.
As a result, drinking too much kombucha puts you at risk of tooth erosion.
Increased Risk of Infection Earlier this year, Hollywood actress Gwyneth Paltrow, who was diagnosed with COVID-19, recommended sugar-free kombucha as a treatment, but received a warning from the British National Health Service (NHS) to “stop spreading misinformation.” Although many people, like Gwyneth Paltrow, know that kombucha is good for boosting immunity, it can be a detrimental food for those with sensitive immune systems. Kombucha that has not been pasteurized is likely to contain bacteria and enzymes. Harmful microorganisms may grow during fermentation. People who are at risk of infection, such as those with weakened immune systems or those with chronic diseases that affect the immune system, should avoid kombucha.
Excessive Caffeine Consumption
Kombucha is a beverage made by fermenting regular tea. Caffeine content may vary depending on the type of tea. People who are sensitive to caffeine or who have already met their daily limit may consume additional kombucha and consume too much caffeine. Excessive caffeine intake can cause symptoms such as anxiety, headache, dehydration, heartburn, upset stomach, high blood pressure, and heart disease may appear. Although rare, some people may have serious reactions when drinking kombucha. A recently published study also found that kombucha consumption was partly responsible for liver toxicity and inflammation. This can lead to complications such as jaundice or lactic acid.
There are no set guidelines for the appropriate amount of kombucha, but experts recommend diluting it with water as much as possible and drinking 8 ounces (about 265 milliliters) 1-2 times a day.
Lethargy is a series of symptoms such as lethargy, skepticism, fatigue and low motivation. It is not generally considered as a disease and is often overlooked.
Lethargy is not a medical term but for many people it refers to a series of symptoms, including emotional, mental, and physical skepticism, fatigue, and low motivation.
But if lethargy is prolonged, there is a high risk of developing depression.
If you feel unwieldy and lethargic and grab that coffee for the fifth time due to sleepiness at work, it is clear evidence that your energy is discharged.
You feel sleepy or lack energy or feel tired all the time.
To reduce fatigue and replenish energy, you need to make changes to your daily routine.
Here’s 7 ways to give vitality in your daily life.
1. Get more sleep
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This is obvious, if you don’t get enough sleep, your energy will be depleted and you will feel tired and lethargic the next day. Although the amount of sleep required varies from person to person, experts generally recommend at least 7 hours of sleep at night. Place set a regular sleep cycle, take a bubble bath, read a book, or listening to soothing music to relax also can be helpful before bedtime.
You can improve the quality of sleep by refraining from using electronic devices (smartphones, laptops, and TVs) right before going to bed.
So let’s get that beauty sleep.
2. Reduce stress
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We all live a busy life and stress is inseparable relationship between modern life.
And severe stress gives serious blow to mental and physical health which is also closely related to fatigue.
As per medical expert, if long-lasting stress remains for long period of time, it will occur hormonal imbalances and continue exhaustion, tiredness.
We need to figure out and define what is the biggest cause of stress in everyday daily life.
Consider if there is any action that can be taken to reduce stress in the long run.
Take a moment and close your eyes for a quick break or take a walk can reduce anxiety.
It is also recommended to consult a mental health professional if you are experiencing severe stress and anxiety.
3. Move your body
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As per Lillebeth Larun, (a research professor from Norwegian Institute of Public Health in 2019) said the more physical activity in your daily life appeared to combat fatigue and increase energy levels. In addition, as per Juriena De Vries, (a professor research team from the Singapore Management University Behavioral Sciences, SMU Behavioral Science Institute) did six weeks of fitness program with participants of office workers who is highly exposed to work-related fatigue.
After six weeks, it was found that physical and emotional fatigue, sleep quality, cognitive function, and work ability have been significantly improved.
If you live an inactive life every day and feel that your energy is low, it is recommended that you do regular exercise, such as walking, running, or biking.
Cleaning your home or organizing things that you have been putting aside for a long time, this is the great time to move your body and use those muscles.
4. Quit smoking and alcohol
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The tar component in tobacco smoke reduces the efficiency of the lungs function. This reduces the amount of oxygen transported throughout the body which causes fatigue.
And some people think drinking alcohol makes them sleep better at night but this is wrong.
Drinking alcohol regularly before bedtime can impair sleep quality and since alcohol acts as a diuretic, it will cause increased passing of urine eventually waking up in the middle of the night can disrupt sleep.
5. Eat nutritious meals
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If you are always tired and lethargic, changing your eating habits can help to improve. Nutritious food replenishes the vitamins and minerals your body needs to function at its best. But if you skip a meal or eat lot of processed foods that contains full of sugar and fat may drop energy which can have a negative impact on health. It also leads to increased anxiety and depression symptoms as well.
Eating nutritious food on a regular basis every day can reduce anxiety.
Below five foods to try when you feel lethargic:
Curry, which we often enjoy, is said to be a food that helps relieve lethargy. Curry is a natural antidepressant, has curcumin, which is contained in turmeric, the main ingredient, that fights stress and protects major parts of the brain. Also, a psychology professor at the City University of New York published a study in mice that showed that curcumin was effective in erasing fearful memories.
Blueberry has a sweet and sour taste and is a fruit with good taste and efficacy. Blueberries have anti-cancer effects, prevent diabetes, improve memory, and prevent aging. A study from a British university found that consuming blueberries, which are rich in flavonoids, produced significantly more positive emotions compared to before consumption. In addition, wild blueberries contain more flavonoids than cultivated blueberries, so it is good to refer to them when ingesting.
Salmon is ranked as one of the world’s top 10 superfoods by Time magazine. Among them, it plays a role in dispelling lethargy, and the rich omega-3 fatty acids found in salmon increase the levels of dopamine and serotonin, which improves mood.
Also vitamin D, which is known as the most deficient vitamin for generations today, can easily become lethargic and depressed when deficient.
Spinach is a vegetable rich in vitamins, iron, dietary fiber, and other nutrients. Spinach contains 100 mcg of folate just one cup of spinach, which is said to prevent and relieve depression.
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According to the research results of Karolinska Institute in Sweden, a Nitrate, which is rich in spinach, reduces the protein that causes energy loss and increases energy efficiency.
Green tea Water, which removes waste products from the body and facilitates metabolism is said to be an essential food to relieve depression. It is recommended if you consume green tea at this time, the effect of relieving stress is added.
One study found that people who drank more than 5 cups of green tea per day had a 20% lower stress index than those who drank less than 1 cup a day. Green tea also contains the amino acid theanine which is said to help maintain calm.
6. Reduce your sugar intake
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There are times when you want a sweet snack when you feel tired.
Sugar intake can increase energy level but its effectiveness disappears very quickly and feel more tired than before.
According to the information published by the team of Fred Hutchinson Cancer Research Center, said a lot of sugar filled and refined carbs ingestion appeared 26% more tired than those who take whole grains and fresh fruit or vegetables.
How about taking some trail mix with fresh fruit or dried fruit or yogurt when you are craving something sweet?
7. Socialize with People
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Actively communicating with people around you are closely related to your health.
More social communication and activity improves physical and mental health, whereas social isolation causes depression and fatigue.
Even if you have zillion reasons to stay home just because you are tired and not feeling good, it is better to go outside hang out with friends volunteering or finding a new hobby.
If you feel the symptoms of lethargy which can be mild or severe do not overlook these symptoms. It is recommended to make small lifestyle changes in advance so that the symptoms can be alleviated.
Depending on what kind of food you eat before exercise, the effect of exercise may improve or it may even interfere with exercise.
While certain foods have a better exercise Regular exercise makes our body and mind healthy. It promotes metabolism and helps blood flow, preventing various diseases and controlling weight.
effect when consumed, some may reduce the exercise, and in severe cases, there are food that cause abnormal symptoms such as abdominal pain or diarrhea.
At this point, you will be thinking do I have to eat before workout? It depends on your body condition, it may be better to workout with an empty stomach or fill something light so you don’t pass out while activating intense exercise.
It is your decision what to eat before exercising can be the best way to improve exercise performance and burn calories with minimal effort.
Some people may choose early morning exercise or after work (like me!).
It is easy to grab some energy bar or something sweet to fuel your body before you hit the gym after a long day at work. And obviously you don’t want to have something heavy before workout. It is important to consume more protein, fat, and carbohydrates if you do strength training and strength resistance training that go beyond simple aerobic exercise.
Choosing a convenient and accessible healthy quick bite is essential.
Here’s some lists of the good and bad foods to eat before exercise.
Good Food to eat before exercise
Coffee
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Coffee helps to improve endurance during exercise. In fact, many people enjoy drinking coffee while workout. As per result of the Australian Institute of Sports, due to caffeine in coffee is awakening effect of promoting metabolism, it reduces up to 60% of fatigue during exercise. Also drinking coffee before workout may increase the calorie burn through exercise.
International Sport Nutrition and Exercise Metabolism study published in the journal results, a group after drinking coffee burned 15% more calories than group who did not consume coffee during 3-hour workout.
The arousal effect of caffeine is more surprising than you might think. It helps you to use the strength of your muscles better than usual, so you can feel less pain even during hard exercise and have the effect of protecting your muscles, so it is good to drink before exercise.
Oats
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Carbohydrates supply an immediate energy to our bodies. However, consuming carbohydrates before exercise helps to achieve high-intensity exercise.
Among carbohydrates, it is better to eat complex carbohydrates typically rough oats rather than refined carbohydrates, such as flour. In addition, oats contain rich in dietary fiber and Beta Glucan which takes long time to digest but helps to maintain blood sugar and energy levels stable during exercise if you eat before workout.
Beet
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Beet is a red root vegetable that promotes energy and enforce the strengthening of motor function. This is because the Betaine contained in beets helps with muscle strength and endurance. A study published in the British Medical Journal found that when male cyclists were divided into those who received beet juice and those who did not, the group who drank beet juice rode a cycle 16% further.
Also the nitrate contained in beets is converted into nitric oxide in the body, which lowers blood pressure and increases blood flow, which helps exercise function.
Bananas and Apples
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Banana’s nutrients are quickly absorbed and easily converted into energy which helps in various ways during exercise. Minerals such as potassium and magnesium in bananas can even help prevent muscle cramps.
Apples are a fruit known to be beneficial to the body. Apples contain sugar, but not too much sugar. The glucose contained in apples helps supply energy to our body before exercise. And the polyphenols in apples help the growth of beneficial bacteria in the gut and prevent fat from being absorbed by the body.
Bad Food not to eat before exercise
Chocolate Candy
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Many people eat chocolate or candy before exercise for energy since candies also serve to quench some hunger, but they contain a lot of sugar. However, chocolate, refined carbohydrates that contain sugar have such adverse effects which promote higher level of insulin causes that are being accumulated in the body rather than sugar consumed for energy.
In addition, it is high in calories and low in nutrition, which interferes with weight loss and muscle building.
Green vegetables and Seeds
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Before exercise, avoid eating fiber-rich green vegetables such as broccoli and romaine lettuce. In the process of colon bacteria decompose fiber, a gas such as carbon dioxide, hydrogen, methane occurs. This gas make you feel bloating and may give discomfort while workout. The seeds rich in dietary fiber may also have similar discomfort. It is rather good food to eat after exercise rather than before exercise.
Nuts
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Nuts such as almonds, walnuts, pistachios and pecans are rich in omega-3 fatty acids, vitamins and minerals. They have excellent effects on blood circulation and brain health. But nuts are rich in dietary fiber, consuming them before exercise, delayed digestion and feel burden on the stomach. This will also cause bloating and gas.
Refined Carbohydrates
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It is also a good idea to avoid excessive consumption of refined carbohydrates such as wheat and white rice before exercise. Refined carbohydrates are less nutritious and high in calories which reduce the effectiveness of exercise such as building muscle. Also refined carbohydrates are digested and absorbed by the body quickly which increases blood sugar levels in the body and promotes insulin secretion. As a result, your body gets quickly tired and feels tired even with a small amount of exercise.
Fried Foods
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Fried foods are also in the group of foods (French fries anyone?) that should be avoided before exercise. It takes a long time to digest which can put a strain on your stomach during workout. And not only interferes with blood circulation by increasing the viscosity of the bloodstream but also causes acid reflux by lowering pressure of the stomach.
