Health

You may not know this, but our nails can tell us a lot about our overall health. Their texture and strength can point to a wide range of health conditions, giving us insight into our wellbeing.

Read on to learn more about what our nails could be telling us.

Heart and Lung Problems

If you’ve had blue nails for a while, you should get your heart and lungs checked out. Blue fingernails could point to heart and lung issues, bacterial infections, and even rare disorders such as Wilson’s disease.

Skin Infections

Swollen and inflamed nails could be a sign of infection. These infections can be caused by bacteria, viruses, or yeast. Regardless of the cause, you should treat them as soon as possible.

Malnourishment

Your nails could indicate a lack of proper nutrition. Changes in nail color or strength can suggest a deficiency of numerous vitamins and minerals essential for our health. If you’ve noticed white stripes on your nails, they may result from anemia or low protein levels. Marks like these can even mean liver disease.

Pregnancy

During pregnancy, women experience an increase in hormones. These extra hormones can affect the nails’ growth and strength. If you’ve noticed your nails are suddenly growing more rapidly, you might be pregnant.

Thyroid Issues

Dry and brittle nails with ridges shouldn’t be ignored, especially if you lead a healthy lifestyle, because they could represent more than just an aesthetic problem. These changes could point to a thyroid issue.

Don’t Ignore the Signs

Although seemingly irrelevant, our nails can tell us a lot about our nutrition, health, and underlying conditions. If your nails have changed color or texture, don’t ignore them. They could be telling you your body is experiencing issues you may not know about.

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The breathing techniques included in yoga can make you feel more relaxed and calmer. As time goes on, the practice is more appreciated and is growing in popularity across different demographics.

The holistic health system seems to have countless well-being benefits. Other than the obvious positives, such as a toned and flexible body, there is a whole lot more this practice has to offer.

Read on to learn about three health benefits offered by yoga that you may not have known before.

Detox Benefits

There are yoga classes around the world that offer a form of detox-centered yoga. However, the benefits are the same due to the increased flow of oxygenated blood during any dynamic form of yoga.

An “asana” class, for example, helps to assist the end-to-end digestion process. Particular postures apply stimulation and pressure to the digestive organs and the leading players in the detox process, your kidneys and your liver.

Twists of any variety and the “Bow Pose” are especially beneficial. Including “pranayama” before, during, or after an “asana” session helps cleanse the blood and increase oxygen.

Mental Health Benefits

Stress can have a devasting effect on your mind and body. It can show up in many ways, including body pain, headaches, and the inability to focus. Yoga helps to manage stress. It can be very effective in developing coping skills and a more positive attitude in life.

Incorporating breathing and meditation can help improve your mental well-being. Regular practice establishes mental clarity, relaxes the mind, self-awareness, sharpens concentration, and more.

Cleanses Lymph and Immune Systems

Yoga movements assist in draining your lymph nodes for a stronger defense against infection, eradicating diseased cells, and clearing any toxic waste in your body. When combined with meditation, the positive effects on the immune system include boosting it when necessary—for example, increasing antibodies in response to a vaccine. These movements also help lower the immune system when necessary to mitigate an autoimmune disease like psoriasis or Lupus.

The Numerous Health Benefits of Yoga

Research has uncovered countless health benefits to a yoga practice. When performing yoga consistently, you contribute to having a healthy mind, body, and soul.

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Walking is one of the most convenient exercises and is suitable for almost everyone, regardless of their physical fitness level. Most people don’t perceive walking as working out because they don’t burn very many calories. But what if we tell you there’s a way to double the number of calories you’re burning while you walk?

Read on to learn the secret.

Interval Training

Danielle Gray, personal trainer, nutritionist, and founder of Train Like a Gymnast, suggests adding interval training to your walks. Walk at your usual pace for one minute, then walk as fast as you can for 30 seconds. Apply this pattern to your whole walk, and you’ll increase your calorie burn.

How does this work? Interval training pushes our body out of its comfort zone by forcing it to produce more energy without oxygen. The oxygen deficit makes our body work harder, thus burning more calories.

These sudden bursts of high-intensity exercises are effective, but only if they end with extended periods of low-intensity ones. That is why it’s crucial not to stop after completing the power walk but continue walking at a slower pace instead.

Weights

If you don’t like changing the intensity of your walks frequently, there’s another way to increase the amount of burned calories: adding resistance. Holding weights while walking can significantly boost the calories you burn. You can do arm swings, curls, or overhead presses while you walk. This will not only torch calories but will also tone your arms and strengthen your core.

Adjust Your Walks to Spend More Energy

Walking has numerous benefits for our health: it increases muscle and bone strength, reduces the risk of many diseases and conditions, and burns body fat. By making minor adjustments to your walking routines, you can burn even more calories. However, don’t forget that a well-balanced diet is another crucial element for losing weight.

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Sometimes gaining a few extra pounds is extremely frustrating, especially when different diets and exercises don’t seem to make any difference. Weight gain over the last year or so was common for many people.

If you think you know what the main culprit behind widespread weight gain is, read on to see whether your guess aligns with those who took part in a recent YouGov survey, giving their opinion on the reason they thought they had gained weight.

The “Why do you think you’re gaining weight?” question was asked in 17 places worldwide, with a sample size varying between 505 and 2,251 in each market.

So, without further ado, let’s dive into why people think they are putting on weight:

• 7% believe their weight gain is due to a medical condition.
• 9% think that their additional exercising has led to more muscle, causing them to bulk up.
• 11% say the leading cause for their weight gain is drinking too much alcohol.
• 35% believe the reason to be due to an increase in them eating unhealthy foods.
• Another 35% cited that their weight gain is due to a lack of routine and poor sleeping habits.
• 43% think the cause for their weight gain is overeating.
• Lastly, a whopping 64% think the reason why they’ve gained weight is due to lack of exercise or physical activity.

Reason for Weight Gain: Not Enough Exercise

As you can see, most people surveyed believe that a lack of exercise is the primary reason for their weight gain. The keys to losing weight are a healthy and balanced diet to reduce the calories you consume each day and making time for regular exercise to burn excess calories and strengthen your body. Healthy weight loss does not happen overnight. Keep going, and you’ll eventually begin to see results.

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Experiencing knee pain can significantly affect the quality of life, regardless of the cause. But just because you’re feeling discomfort right now doesn’t mean you’re sentenced to a lifetime of knee problems. You can be over 60 and still enjoy life without knee pain.

Read further to discover four tips for keeping your knees healthy.

Monitor How You Sit?

Your sitting position may be what’s causing knee pain. If you’re often sitting with your legs crossed or with one leg under you, you put extra pressure on your knees. That can lead to irritation and pain that increases over time.

Don’t Forget to Warm Up and Cool Down

Working out is beneficial regardless of your age. However, it’s essential to pay attention to all stages of working out, including warming up and cooling down. If you skip those, your knees will be “surprised” by the exercises, which could lead to pain and injuries. By warming up, you put your knees into the workout mode, and by cooling down, you allow them to recover gradually.

Swim

Swimming is a great exercise that strengthens your whole body. It helps you build up the muscles around your knees, thus creating better support. Swimming regularly contributes to relieving and preventing pain in the long run.

Wear Comfortable Shoes

Wearing the wrong shoes significantly increases the chance of injuries and can cause foot and knee pain. Since we all have different feet, some shapes and models may not work for you. If you need help, go to a specialty shoe store, and ask for assistance.

Make Your Knees Forget About Your Age

You can be both physically active and over 60 without having significant knee problems. By making minor adjustments to your routine, you can relieve the pain, lower your risk of injuries, and strengthen your bones, muscles, and joints.

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Being bloated can be an unpleasant feeling. It can make your stomach extended and be painful. And it can be especially uncomfortable when it goes on for hours.

Unfortunately, some people experience bloating often for different reasons. However, there are some ways you can prevent bloating and get rid of it when it happens. In this article, we will discuss why bloating occurs and how to solve it.

Reasons Why You Get Bloated

The Food You Eat

The type of food you eat can cause bloating even if you are not sensitive or allergic to it. Some of the foods best known to cause bloating are:

1. High-Fat Food – Doctors frequently advise patients to avoid high-fat meals. Because such foods take a long time to digest, they can induce bloating. Instead, go for leaner choices like grilled chicken or fish.
2. Dairy – Lactose found in dairy products can be the cause of bloating, cramps, or even diarrhea, especially for lactose-intolerant patients. If you think that dairy makes you bloated, keep an eye on your consumption of milk, cheese, ice cream, etc.
3. Sodas and Other Carbonated Drinks – When drinking a carbonated drink, you also take in more air, which leads to higher gas levels and bloating.
4. Legumes – Raffinose, a dietary fiber, is abundant in dry beans and lentils. Consuming a lot of them might create gas, which causes bloating.
5. High Fructose Corn Syrup – When taken in large quantities, this substance – which is often found in soda, fruit drinks, and even bread – can induce bloating.
6. Cruciferous Vegetables – Bloating from vegetables can be caused by broccoli, cauliflower, cabbage, and Brussels sprouts. However, this doesn’t mean that you should not eat them at all. These vegetables are high in fibers and minerals and are crucial for a healthy diet. Cooking them can help to reduce the chance of bloating.

Eating or Drinking Too Quickly

When you chew too fast you also intake a lot of air which can cause bloating.

Gas

Gas accumulates in the digestive system when undigested food is broken down or air is ingested. This, in turn, might result in that unpleasant bloated feeling.

Constipation

You may be constipated if you need to strain during a bowel movement or if your stool is small and hard. Constipation is a frequent cause of stomach aches and bloating.

Chewing Too Much Gum

When chewing gum, you can intake air as well which can cause bloating.

Medical Issues

Sometimes, the cause of bloating can be more serious. Bloating can be a symptom of different diseases like irritable bowel syndrome (IBS), gastroesophageal reflux disease, celiac disease, dumping syndrome,

ovarian cancer or small bowel bacterial overgrowth.

How to Prevent It

Now that we know what causes bloating, how can we prevent it?

1. Change your diet – Avoid foods that cause bloating.
2. Mindful eating – Focus on the food when you are eating and try to avoid taking in too much air by eating slowly.
3. Hydrate – Drink enough water before and after eating. Avoid drinking water while eating since it dilutes the acids needed to digest food.
4. Keep track of what you eat – In this way you can identify which foods or combinations of foods trigger you.
5. Use a straw when drinking sodas – This lowers the amount of air you take in.

Get Rid of Bloating

If you are already bloated, here is what you can do to reduce it.

1. Peppermint oil – According to research, it can help with IBS symptoms such as bloating. It is a short-term therapy that is both safe and effective.
2. Probiotics – Probiotics contain good bacteria that are already found in your gut. Taking probiotics can help you reduce gas and ease the symptoms of bloating.
3. Walk or exercise- It is recommended to take a 30-minute walk after a big meal since movement helps with digestion. Regular exercise was found to reduce bloating in patients with chronic digestive issues.
4. Take digestive enzyme supplements – Different enzymes are crucial to breaking down different foods as they pass through the digestive system. If your body lacks these enzymes, digestion might be affected, resulting in bloating and other problems.

Reduce the Discomfort

Bloating can have different causes and knowing these causes can be the key to solving this issue. It is important to pay attention to what food and drinks you take in and how to identify the cause. Of course, hydrating, exercise, and a healthy diet are beneficial as well.

How often do you experience bloating? What helps you the most? Let us know in the comment section below!

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Depression is a common mental health problem that can affect everyone differently. Common symptoms include feeling low and losing interest in activities you once enjoyed. The onset of depression can be triggered by anything from a stressful event to certain lifestyles.

In addition to maintaining a positive mindset, eating mushrooms may reduce your risk of developing depression, according to a recent study.

If you’re worried about depression, this article discussing how the nutritious and delicious fungi have been found to deflect the onset of depression is right for you.

Mushroom Consumption Offers a Lower Risk of Depression

A recent study by the Penn State team concluded that consumption of mushrooms could lower your risk of depression. Lead researcher Djibril Ba advises that this may come down to nutrients such as ergothioneine, an amino acid, and the mushrooms’ potassium content. Ergothioneine, which is also a powerful antioxidant, is only found in high concentrations in mushrooms.

He states that consuming copious amounts of ergothioneine may help avoid oxidative stress, the key contributor in developing mental health disorders like depression.

Other Mushroom Findings

There have been numerous other studies into the potential health benefits of eating mushrooms. Researchers at the Penn State College of Medicine in Hershey, PA, have found associations between eating mushrooms and a decreased risk of cancer, premature death, and depression.

Nutritional Benefits

The wide variety of mushrooms have different nutritional profiles and compositions. In terms of price, they can range anywhere from cheap staple to expensive delicacy.

Other health benefits of eating mushrooms include:

• Their antioxidant content, which may help prevent various types of cancer, according to the National Cancer Institute.
• Being high in dietary fiber, mushrooms may help manage type 2 diabetes.
• The potassium, vitamin c, and fiber content in mushrooms can contribute to a healthy heart.
• Mushrooms contain folate, which pregnant women often take as a supplement to boost fetal health.

Mushrooms contain other beneficial substances like vitamin B12, anti-inflammatory agents, nerve growth factor, and antioxidants that have been connected to reduced stress and anxiety.

Depression Treatment

Ketamine and similar drugs have recently been found to have a prominent therapeutic effect. One meta-analysis reported that approximately 0.5 milligrams of ketamine per kilogram of bodyweight successfully eased depressive symptoms.

Effects lasted two to three days following usage, but there are some disadvantages to this form of treatment. Though approved by the FDA, short term side-effects such as numbness, feeling strange, and difficulty speaking are possible.

Alternative Medicine: Magic Mushrooms

The first safety study on psychoactive mushrooms concluded that the hallucinogenic drug found in magic mushrooms could help treat depression.

This human trial included 12 people who had been clinically depressed for an average of 17.8 years. The participants hadn’t responded to other standard treatments of medications and electroconvulsive therapy. They were given the active ingredient of magic mushrooms to consume: psilocybin.

After one week of taking the psilocybin, it was found that all their symptoms had improved, and after three months, five participants were in complete remission. The equivalent remission rate for selective serotonin reuptake inhibitors (SSRIs) treatment is around 20%.

The Magic of Mushrooms

Mushrooms are popular for their great taste and remarkable health benefits. Packed with tons of essential vitamins, minerals, antioxidants, and more, they have many unique properties. Recent studies have found that the amino acid ergothioneine and the potassium content in mushrooms can fight depression. Also, they’ve found that magic mushrooms can be used as an effective alternative treatment for depression.

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Bananas are many people’s favorite fruit. They’re practical, affordable, and delicious. Besides their excellent taste, this yellow fruit offers a wide range of benefits for our immune system and contributes to our overall health.

Read on to learn more about the amazing benefits of bananas you may not be aware of.

They Reduce the Risk of Getting the Flu

According to a study published in PNAS, consuming bananas can help you get through the flu season without catching it. Bananas contain a protein called lectin that has shown to be extremely powerful in fighting numerous strains of the influenza virus.

They Lower the Risk of Colorectal Cancer

According to the Centers for Disease Control and Prevention (CDC), colorectal cancer is the third most common cancer in the U.S.

Studies have shown consuming bananas can reduce the risk of developing this type of cancer. That is because bananas are rich in resistant starch, an indigestible carbohydrate that effectively battles inflammation, one of the risk factors for cancer.

They Help You Prepare for a Workout

Bananas are a perfect pre-workout snack. They are rich in potassium and carbs that improve your workout performance and muscle growth. Since bananas are easy to digest, you won’t get a heavy feeling in your stomach during the workout.

A study published in PLOS One showed that cyclists who ate a banana before cycling had lower inflammation and oxidative stress levels.

Bananas to the Rescue

Bananas are packed with vitamins and minerals that boost your immune system. Other than peeling, there’s no need to cut or squeeze bananas, which makes them an excellent snack when you’re in a hurry. Like any other food, moderate consumption gives the best results: One or two bananas per day is the recommended amount.

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Mushroom coffee is widely acclaimed as a healthy alternative to regular coffee, featuring medicinal mushroom extracts and additional benefits. It has become a popular supplemental beverage using a wide range of mushroom species.

Although the mushroom coffee trend is recent, the notion is far from original. When coffee beans were unavailable in Finland during World War II, mushrooms were used as a coffee replacement. Many Asian countries have a history of using mushrooms for their medicinal and nutritional health benefits.

Keep reading to find out how mushroom coffee is made, examples of different types of medicinal mushrooms used, and their health benefits.

How Is Mushroom Coffee Made?

Mushroom coffee is a natural powder, free from fillers and other flavorings. It is extracted from the mushrooms’ fruiting bodies. The mushrooms are dried, ground into a fine powder, and then blended into ground coffee beans using a double extraction process. It’s typically done in a 1-to-1 ratio.

Mushroom coffee can be purchased as instant coffee packets, ground coffee blends, and coffee pods. It can be made using the same techniques as regular coffee: lattes, mochas, or black coffee beverages.

Types of Mushroom Coffee

There are many types of medicinal mushrooms used to make mushroom coffee. Here are some of the most popular:

• Reishi
• Chaga
• Lion’s mane
• Cordyceps

Benefits of Mushroom Coffee

Mushrooms are high in antioxidants, B and D vitamins, and other minerals such as copper, selenium, phosphorus, and potassium. They contain substances that have anti-inflammatory and anti-carcinogenic effects.

Let’s look at some of the potential health benefits for the most popular types of mushrooms used to make mushroom coffee:

Reishi

Studies have found that Reishi mushrooms offer potential fatigue-fighting effects. Their anticancer benefits include boosting immune response and preventing tumor formation, growth, and spread.

Chaga

Chaga mushrooms have been used for medicinal purposes for over 500 years in Poland, Russia, and the Baltic states. It was mainly used to treat liver disease, tuberculosis, gastritis, cardiovascular disease, gastrointestinal cancer, and diabetes.

Lion’s Mane

The lion’s mane mushroom is popular in Asian countries and is being heavily researched for its antibiotic, antidiabetic, cancer-fighting, and anti-fatigue effects. It’s thought to help protect the kidneys, heart, and brain and improve symptoms of depression and anxiety.

Cordyceps

The compound cordycepin, found in cordyceps, has been researched for its potential anti-carcinogenic, anti-inflammatory, and anti-obesity effects and for boosting the immune system and protecting against diabetes.

Mushroom Coffee: Coffee’s Healthier Alternative

Mushroom coffee is made by mixing an extract of mushrooms with ground coffee beans. It is prepared the same way as regular coffee, though less caffeinated and less acidic. The mushrooms typically used provide immune support and countless other medicinal and nutritional benefits.

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Many people think working out is only for young folk. But it’s quite the opposite: the older you are, the more important physical activity is. It significantly boosts your quality of life, reduces your risk of numerous diseases, strengthens your body, and improves your cognitive functions.

We know working out regularly is easier said than done. That’s why we’ve come up with a few tricks for attaining and keeping a lean body.

Read on to learn more about them.

Focus on More Reps When Lifting Weights

Lifting weights burns fat, builds muscle, and strengthens your bones and joints. But you don’t have to aim for the heaviest weights first. Instead, it’s better to do more reps with lighter weights. It doesn’t put as much strain on your central nervous system and provides a shorter recovery time.

Take Up Swimming

Incorporating swimming into your workout routine has many benefits: it tones muscles, burns calories, improves balance, and strengthens your heart and lungs.

Walking and running can put pressure on our bodies. Unlike them, swimming is a zero-impact activity, which means no additional stress on your bones and joints.

Do Yoga

A report published in the International Journal of Behavioral Nutrition and Physical Activity highlighted that people who practice yoga are in better shape compared to those who don’t. Moreover, these people have better balance, muscle flexibility, and leg strength.

If you haven’t practiced yoga before, introduce it gradually to your routine. Start with the basic positions, and you’ll notice the progress over time.

Keep Your Body in Great Shape

These small changes can do wonders for your body. Remember that you don’t have to do intense exercises every day to stay in shape. Even walking for 30 minutes or more several times a week will improve your fitness and contribute to your health.

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