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A New Way to Battle Fatigue

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About 20% of adults experience excessive fatigue that impairs their ability to function well at work and at home. Some are able to bounce back after taking a short respite from work or by taking some medication. But there is a significant number of people whose stressful experiences last longer than usual. Chronic fatigue syndrome (CFS) affects at least 800,000 people in the United States. This disabling fatigue usually persists for as long as six months or even longer. The eight common CFS symptoms include muscle pain, joint pain, memory gaps or loss of concentration, sleeplessness, headaches, sore throat, and unusual fatigue after exercise.

Also check out: 6 Powerful Tips to a Better Sleep

Many people deal with fatigue and everyday stress by taking vitamin and mineral supplements. Vitamins and minerals are necessary to maintain the many biological processes that take place inside our bodies. Mental alertness, proper digestion, and resistance to bacterial and viral infections are dependent on the proper working of internal organs which are, in turn, dependent on nutrients that come from the food and beverages we consume.

Our bodies need carbohydrates, fats, and proteins to speed up chemical reactions and allow our internal organs to function. Like a machine, nutrients from food serve as fuel. These nutrients are the very foundations of good health. However, due to our polluted environment and the toxins found in the food we eat, sickness and muscle fatigue can no longer be totally eradicated. All human beings eventually get sick and require medical treatment as well as supplements during the recuperation stage.

In this day and age, it has become necessary to supplement our daily meals with vitamins, minerals, and even herbal preparations in order to have optimum health and nutrition. These are only some of the vitamins and minerals that should be consumed daily in order to sustain health:

– Vitamin E – This vitamin can be found in plain yogurt, rice milk, calcium-fortified soy, kale, nonfat milk, cheddar cheese, turnip green, cottage cheese, and spinach. Vitamin E is an anti-oxidant that helps prevent cardiovascular disease and high blood pressure. It also promotes good skin complexion; enhances sexual performance; and helps alleviate fatigue.

– Vitamin A – This vitamin helps prevent cancer, heart disease, and eye problems. It also helps repair skin cells and promotes the formation of bones and teeth. It plays a big part in the functioning of the entire immune system. This vitamin can be found in cheddar cheese, steamed or raw carrots, fortified skimmed milk, cantaloupe, spinach, mangoes, and peaches.

– Vitamin K – This vitamin is vital for bone mineralization, cellular growth, and the prevention of hardening of the arteries. This can be found in broccoli, cauliflower, spinach, beef, and sprouts.

– Vitamin D – This vitamin is needed to absorb calcium and phosphorus, which, in turn, are needed for the normal development of the bones and teeth. Getting enough of this particular vitamin helps protect women against osteoporosis. Vitamin D-rich foods include salmon and fortified milk. Sunlight is also a good source of Vitamin D.

– MAGNESIUM – This mineral is needed for protein and bone formation. Magnesium gives us energy and helps prevent muscle spasms. Dark green and leafy vegetables such as spinach, grains, legumes and black-eyed peas are rich sources of magnesium.

– CALCIUM – This mineral is vital for proper bone and teeth development.

– POTASSIUM – It is a mineral that maintains fluid balance, sends nerve impulses, and releases energy. You can get this from potatoes, fish, yogurt, carrot juice, dried potatoes, citrus juices, and bananas.

There are other nutrients that should be included as part of our daily food intake. Vitamin C, iodine, the dietary fiber must be consumed every day. Filling these nutritional gaps is easy if you practice good eating habits and eat the right types of food. Indeed, taking multivitamins will go a long, long way in boosting your energy levels and overall health.

Health & Fitness

Yoga Helps You Lower Blood Pressure

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Hypertension is a common disease nowadays, which, if it’s not treated correctly can cause many damages to the other organs of the body. People who suffer from high blood pressure need to lower blood pressure in order to neutralize the effects of hypertension on their body.

Changing the lifestyle and sometimes taking medicines is recommended for the people who need to lower blood pressure.

Also, check out: Eight Amazing Benefits of Teaching Yoga

It is very helpful in the treatment of hypertension the yoga lifestyle, which can really help you lower blood pressure. Yoga exercises, called asanas, involve stretching and moving the body into various positions. During these exercises, any tightness or tension observed in the body should be consciously relaxed. Yoga practice offers stress management techniques, which are essential to lower blood pressure. There are many yoga asanas, maybe hundreds or even thousands, but only certain asanas can help you lower blood pressure.



The most efficient for lowering blood pressure are the forward bends, which have a pacifying effect on the brain, the nervous system, the blood circulation to the brain, and they also help you reduce the stress. All these lower blood pressure. Furthermore, these asanas slow down the pulse rate, so they lower blood pressure.

They are also helpful to lower blood pressure the sitting asanas, such as Upavista Konasana, which remove the tension from the ribs and the intercostals muscles and also help you breathe easier. Many hypertensives have difficulties in breathing and these asanas help them in this matter and they also lower blood pressure.

Other helpful asanas are the supine poses, like Supta Baddhakonasana, which relax the abdominal region and have a calming effect on the nerves, facts that lower blood pressure.

There are also recommended for those who need to lower blood pressure, the inversions, such as Halasana and Setubandha Sarvangasana, which have a refreshing effect on the nerves and reduce the sympathetic tone very fast. The usual practice of these asanas regularizes blood pressure, so lower blood pressure when it’s abnormally high.

At these previous asanas, you can add the pranayama and the Svanasana, which relax the mind and senses, and stabilize the blood pressure, so lower blood pressure in case of hypertension.

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Health & Fitness

3 Distractions Which Can Interrupt Your Workout

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You need to keep in mind that you have to work out on a regular basis. Only when you are able to do that, you will be able to get good results. At the same point in time, you have to keep in mind that there are quite a few distractions which will divert you from your workout. You have to avoid these distractions at all cost. Only when you are able to avoid these distractions, it will become easier for you to work out on a regular basis.

Also, check out: How to Prepare Your Body For Your Favorite Workout?

1 Friends and gym buddies:
The 1st and foremost workout distraction which you will face is friends as well as gym buddies. The problem with them is that if they come along with you to the gym, you will become more accustomed to their company. Thus, on a day when they are not at the gym, you are more likely to miss the gym as well as the workout as well. The perfect solution for this is to discipline yourself in order to head over to the gym and complete your workout irrespective of your friends as well as gym buddies.



2 Weekend plans:
You need to keep in mind that you have to always opt for a proper workout schedule. Only when you are able to afford a proper workout schedule, it will become easier for you to avoid any kind of weekend plans which might interrupt your workout. You have to at the most use resting day in order to attend to your weekend plans. When you are able to do that, it will automatically become easier for you to avoid interrupting your workout.

3 Following your friend’s workout:
You need to always keep in mind that you have to stick to your own workout. In many of the cases, when you’re following your friend’s workout, you might be following a higher level workout or the lower level workout. It will not be that effective. That is why; you have to always stick to your own workout. There are many exercises which might not be in your workout. You should not be tempted by them. This is one of the main distractions which people face. If you follow someone else’s workout, the effectiveness will be reduced. Moreover, you will be distracted from your carefully crafted workout.

Thus, when you’re at the gym or when you’re thinking of completing your workout, it is important to always avoid these 3 distractions. When you are able to avoid these 3 distractions, it will become much easier for you to complete your workout on a regular basis without any problem at all.

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Health & Fitness

How to Prepare Your Body For Your Favorite Workout?

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Each and every individual just wants to opt for the more advanced workout. However, you need to keep in mind that you have to 1st and foremost prepare your body. Only when you are able to prepare your body, it will become easier for you to undertake advanced workouts. It is not just about the stamina but also to ensure that you are able to protect your body.

You have to also keep in mind that the preparation will ensure that your body is more flexible. It will also ensure that you are able to avoid injuries as well.

Also, check out: 3 Muscles That You Should Target in Your Workout

We will today share with you a few ways with the help of which, you will be able to prepare your body adequately for your favorite workout.

1 Try an alternative form of workout:
Instead of using the same exercises in order to prepare your body, you have to try out different exercises. If normally, you practice the boxing workout, you have to try out Yoga in order to prepare your body for your workout. This will ensure that your body becomes more flexible and you are able to perform your normal work out regularly.



2 Balancing exercises:
Irrespective of the type of workout which you practice, the balancing exercises will always benefit you. It will ensure that you are able to keep yourself flexible and also balance yourself. One of the best exercises, in order to increase your balance, is to go for the single leg balance. You will just need a band in order to conduct this exercise.

3 Lateral lunges:
With the help lateral lunges, you will be able to train your upper body as well as lower body. This will ensure that it becomes easier for you to stay flexible and also prepare your body for your favorite workout.

You need to keep in mind that when it comes to preparing your body, you have to slowly increase your repetitions of the preparation exercises. When you are able to increase the reputations, the body will become more and more accustomed to these workouts. As a result, you will be able to avoid any injuries as well.

Thus, instead of just starting with any high-intensity workout, it is a much better idea to use these exercises in order to prepare your body. When you are able to prepare your body, it will become easier for you to build your muscles and at the same point in time ensure that you are able to complete your workout on a regular basis.

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