After the long winter season and winter blues, spring time is a great time to get back in touch with your inner being and your health and wellness. The onset of warmer weather brings forth more opportunities to promote your overall well-being; workplace health fairs, company sponsored marathons, walks, and events, and intramural sport teams will become omnipresent as we head into the summer. In spirit of promoting health and wellness, we are providing you with healthy living tips, facts and habits to lead a healthy lifestyle.
Stress not only affects you mentally but physically as well. 43% of adults experience adverse health effects from stress; these effects can range anywhere from aches and pains to tense muscles and low energy. At the same time, chronic pain can also be the source of stress. Moral of the story here- don’t sweat the small stuff.
Start every morning with a stretch. It provides an adrenaline rush to help energize your day and helps to improve circulation. Lace your fingers and stretch your arms outward above your head for a boost of feel good energy.
Exercising regularly helps to reduce anxiety and stress. Even if it is just twenty minutes a day, the benefits are significant. Exercising releases endorphins, making you feel better not just physically but mentally as well.
Start every work out with a warm up. This will decrease your risk of injury and help loosen your muscles, increase circulation, and improve your range of motion. Your muscles will thank you as your body is primed for a great workout. A good warm-up will last about 15-20 minutes.
Gradually build up the intensity of your workout. Take baby steps. Your body needs time to adapt to the change in your workout intensity. Don’t overextend yourself- the motto “no pain, no gain” is outdated and does not always hold true. If running, avoid increasing your mileage or overall time by more than 10% a week. If weight training, do not increase the repetition or resistance too dramatically in a short time frame.
Stay hydrated- it is important to ensure that you stay properly hydrated. When you sweat, you lose necessary electrolytes which need to be replaced. It is recommended to consume fluids every 20 minutes of your workout. Proper hydration is crucial for optimal performance.
Set short term goals for yourself. Working out for ten minutes at a time, three times a day is equivalent to one 30 minute workout.
Stretching before exercising not only increases your flexibility and range and of motion but also improves circulation. Breathing plays an integral part during stretching as it helps to oxygenate your muscles.
Cherries are not only delicious but they can help to reduce inflammation. How so? Cherries contain a high amounts of pain relieving antioxidants called Anthocyanins. According to a study conducted by the U.S. Department of Agriculture, participants saw a significant decrease in regards to their inflammation levels after consuming 45 bing cherries for 28 days.
Drinking green tea helps to support a healthy heart and can have an anti-inflammatory effect.
Green tea provides a myriad of health benefits, as it is the least processed type of tea, thus making it packed with the most antioxidants.
Limit your sodium intake. Many processed foods, canned foods, and even some fresh meat are high in sodium so try to incorporate as many fresh fruits, vegetables, and whole grains as possible.
Stay hydrated. Dehydration can aggravate chronic pain conditions, such as back pain and headaches. Avoid coffees and sodas, which act as diuretics.
Incorporate fish into your diet. Not only is it a great source of protein but the high levels of omega-3 fatty acids can help relieve inflammatory pain. Strive to eat fish twice a week.
Eat plant proteins. Many people whom have a high protein diet think to add more meat. For a healthy alternative, opt for plant proteins; these include beans (black, pinto, white, or kidney), peas, chickpeas, and soy products such as tofu and veggie burgers.
Springtime is the perfect time to get in touch with your inner well-being. Take advantage of the beautiful weather and resources surrounding you and embrace a healthy lifestyle. For more healthy living tips and facts, please visit our Facebook page at www.facebook.com/ManhattanPainRelief