mental health – Gut Training http://gut-training.com/ Wed, 16 Mar 2022 20:59:57 +0000 en-US hourly 1 https://wordpress.org/?v=5.9.3 https://gut-training.com/wp-content/uploads/2021/11/profile.png mental health – Gut Training http://gut-training.com/ 32 32 Cynthia Bailey talks about her treatment for fibroids https://gut-training.com/cynthia-bailey-talks-about-her-treatment-for-fibroids/ Wed, 16 Mar 2022 19:55:00 +0000 https://gut-training.com/cynthia-bailey-talks-about-her-treatment-for-fibroids/ Photo: Jamie Lamor Thompson (Shutterstock) Old Real Housewives of Atlanta Star Cynthia Bailey is sharing her personal story about her experience with uterine fibroids to help educate other women about the condition she struggled with for 14 years. Bailey recently opened in People on how fibroids affected her physical and mental health and damaged her […]]]>

Image for article titled Cynthia Bailey talks about her treatment for fibroids

Photo: Jamie Lamor Thompson (Shutterstock)

Old Real Housewives of Atlanta Star Cynthia Bailey is sharing her personal story about her experience with uterine fibroids to help educate other women about the condition she struggled with for 14 years.

Bailey recently opened in People on how fibroids affected her physical and mental health and damaged her marriage to her ex-husband, Peter Thomas. “It’s very hard to be mentally in a good space when you’re bleeding all the time and when you have no energy, and you’re anemic, and you don’t have the libido that you used to have” Bailey said People in the interview.

Uterine fibroids are non-cancerous tumors that grow in and around the uterus. Some women never know they have fibroids. But the size and location of tumors can have an impact on the symptoms which may include heavy menstrual bleeding, lower back pain and constipation. The cause of uterine fibroids is unknown, but research showed that black women are more likely to develop them than white women. By age 50, 70% of white women will develop fibroids, compared to 84% of black women.

The reality star says her symptoms included heavy menstrual bleeding, fatigue and low libido, which impacted all aspects of her life and made her feel like she was “bleeding to death.” died in many ways”.

She added, “work wise it was really hard to even work the first two or three days of my cycle because my bleeding was so heavy,” she says. Bailey says that as her fibroids grew, her stomach grew to the point that RHOA viewers thought she was pregnant.

While exploring her treatment options, Bailey says she refused to consider a hysterectomy (a surgical procedure that involves the removal of the uterus) because she wanted to be able to have more children. Instead, she chose to have a uterine fibroid embolization (UFE), a non-invasive outpatient treatment that leaves the uterus intact. Instead, an UFE blocks blood flow to the fibroids, causing them to shrink and die. Bailey shared the 40-minute procedure on camera with RHOA Fans. She says that after a two-day recovery period, she was able to return to work. A few months later, her menstrual cycle returned to normal and she was able to live her life without being controlled by the fibroids.

This Women’s History Month, Bailey has partnered with Fibroid Centers in the United States to share her story and help educate other women about fibroids. According to the National Institutes of Health, more than 200,000 women undergo hysterectomies every year to treat fibroids. This figure represents nearly one-third of the total number of hysterectomies performed each year in the United States. Bailey wants women to know that hysterectomy is not their only option and that they should consult with their doctor about the best treatment option that takes into account their personal and reproductive plans.

“I use my fame to spread the word so women understand they have options and don’t have to suffer in silence,” she says. “And they don’t need to have their uterus removed to deal with their fibroids. situation. This should be a last resort if this is even going to happen.

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30 reasons why walking is the best exercise – 24/7 Wall St. https://gut-training.com/30-reasons-why-walking-is-the-best-exercise-24-7-wall-st/ Fri, 25 Feb 2022 22:00:11 +0000 https://gut-training.com/30-reasons-why-walking-is-the-best-exercise-24-7-wall-st/ Special report February 25, 2022 5:00 p.m. Americans are no longer ordered to stay home. Gyms and other facilities where people can work out have reopened across most of the country. This can encourage people who want to stay in shape or lose the so-called “forty 15” because, as research has shown, walking is often […]]]>

Special report

Americans are no longer ordered to stay home. Gyms and other facilities where people can work out have reopened across most of the country. This can encourage people who want to stay in shape or lose the so-called “forty 15” because, as research has shown, walking is often just as beneficial as a workout.

It’s easy to forget that walking is actually an aerobic activity. After all, about 7 billion people do it every day. It is low impact, simple, natural, accessible and has many health benefits.

A study from the University of Utah showed that the body can actually be tricked into walking. Walking is physically easier on the body, but the body still needs to absorb more oxygen than in a sedentary mode, providing the same benefits as running.

Not even a third of American adults exercise regularly, according to the Centers for Disease Control and Prevention. Only about 23% meet federal guidelines for aerobic activity and strength training. But people in some places are less active than others – these are the laziest cities in America.

The general rule is to get at least 150 minutes of moderate-intensity aerobic exercise per week, according to the 2018 Physical Activity Guidelines for Americans. Breaking down the numbers, that’s 30 minutes five days a week. It seems like a small price to pay if you want to significantly improve your physical and mental health.

Click it to see 30 reasons why walking is the best exercise

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Here’s how exercise can help prevent cancer | Health https://gut-training.com/heres-how-exercise-can-help-prevent-cancer-health/ Mon, 21 Feb 2022 00:45:00 +0000 https://gut-training.com/heres-how-exercise-can-help-prevent-cancer-health/ If someone told you that staying active could reduce your risk of getting 13 types of cancer, including breast, lung, bladder and kidney cancer, would that catch your attention? In a 2016 review in the Journal of the American Medical Association, that’s exactly what they concluded. And the simplest form of exercise that almost all […]]]>

If someone told you that staying active could reduce your risk of getting 13 types of cancer, including breast, lung, bladder and kidney cancer, would that catch your attention?

In a 2016 review in the Journal of the American Medical Association, that’s exactly what they concluded. And the simplest form of exercise that almost all of us can do is walking. After all, walking is just great for us. It gives us energy to carry out our tasks in life, strengthens bones and muscles, reduces stress and helps us maintain a healthy weight.

In a three-year study of physical activity and cancer rates published in the journal Medicine & Science in Sports & Exercise, researchers from Emory University and the American Cancer Society concluded that we may have 46,000 fewer cancer cases per year by getting five hours of physical activity per week. That’s about 43 minutes a day.

In this study, researchers used a measure called PAF (population attributable fraction) to see which cancers are more likely to be inactive. The cancer most linked to inactivity was stomach cancer. And, of course, the numbers were different from state to state, with southern states reporting less activity than more active states in the Mountain West region. Hey Southerners, we need to do better!

Because moderate exercise is known to boost our immune system, which in turn can fight off disease, it seems like we should all follow this advice, especially because of COVID. When we exercise, our blood flow increases, our immune cells head to our circulation to do their job. If these immune cells do their job on a daily basis, it is beneficial for all of us. So if we try to get 43 active minutes a day, we have a better chance of beating the disease or preventing it altogether.

But it should also be mentioned that exercise also contributes to our mental health. The result is that we sleep better and feel happier when we take charge of our health. When you need a mood boost, exercise is always the best answer. Even when you just have to force yourself to do it. One thing’s for sure: you won’t regret getting up off that couch to exercise, but you’ll more than likely regret not.

Disease is a very complicated subject with many different angles and origins. If moderate exercise can slow, stop, or even prevent cancer, high blood pressure, or diabetes, why is exercise even an option? I’ve said this before, but I wish doctors would prescribe exercise instead of so many drugs. If you’re just starting out, try small, easily achievable goals so you feel accomplished. Find an exercise that you really enjoy. If you can find other people who like it too, that’s even better. It will be much harder to quit if someone expects you to be there. Take control of your health before it takes control of you. Or before it’s too late.

Ann Angell is a certified instructor and personal trainer. She is the Director of Fitness for the YMCA of Calhoun County. Its “Fitness over 50” column appears the third weekend of every month.

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How exercise helps mental health – the five key benefits https://gut-training.com/how-exercise-helps-mental-health-the-five-key-benefits/ Thu, 17 Feb 2022 14:49:00 +0000 https://gut-training.com/how-exercise-helps-mental-health-the-five-key-benefits/ De-stress We all get stressed from time to time, but some people get stressed more easily than others. The Mental Health Foundation explained: “When events occur that make us feel threatened or upset our balance in some way, our body’s defenses kick in and create a stress response, which which can cause us to feel […]]]>

De-stress

We all get stressed from time to time, but some people get stressed more easily than others.

The Mental Health Foundation explained: “When events occur that make us feel threatened or upset our balance in some way, our body’s defenses kick in and create a stress response, which which can cause us to feel a variety of uncomfortable physical symptoms and cause us to behave differently, and we can also feel emotions more intensely.

“The most common physical signs of stress are sleep problems, sweating and loss of appetite.

“Symptoms like these are triggered by a surge of stress hormones in our bodies – otherwise known as the ‘fight or flight’ response.

“It is these hormones, adrenaline and noradrenaline, that increase our blood pressure, heart rate and sweat rate, preparing our body for emergency response.

“They can also reduce blood flow to our skin and reduce activity in our stomach, while cortisol, another stress hormone, releases fat and sugar into the system to increase our energy.”

Physical exercise can be very effective in relieving stress, according to a series of research.

A study of employed adults found that highly active people tend to have lower levels of stress than less active people.

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Exercise and the Immune System | How to support your immune system https://gut-training.com/exercise-and-the-immune-system-how-to-support-your-immune-system/ Tue, 15 Feb 2022 14:12:47 +0000 https://gut-training.com/exercise-and-the-immune-system-how-to-support-your-immune-system/ There’s nothing more devastating than showing up to your race feeling sick and unmotivated to do the one thing you’ve spent months training for. Whether you’re a seasoned runner or preparing for your first race, no matter the distance, catching a cold just before the competition can take a toll on your mental stamina and […]]]>

There’s nothing more devastating than showing up to your race feeling sick and unmotivated to do the one thing you’ve spent months training for.

Whether you’re a seasoned runner or preparing for your first race, no matter the distance, catching a cold just before the competition can take a toll on your mental stamina and confidence. Not to mention your physical ability – arriving at the start line sniffling and tired isn’t exactly an ideal condition for achieving a personal best, although it can be done.

This has happened to me personally before. When I ran the 5k for high school cross-country, I always felt like I was catching a cold during the last weeks of the season, unfortunately right before the championship. Today, more than 10 years later, as a marathon runner, I still hear runners bragging about catching a cold right before or right after their run.

So what about the week or two before a race that seems to make runners more susceptible to disease? Is there any scientific evidence to support this theory or is it largely psychological? Or, worse, is this unspoken embarrassment among the running community just bad luck and unrelated to tapering?

The truth is, there’s not a lot of research exploring what happens to the immune system when you start to drop or drop in miles for a run of any distance. This is not a surprise, after all, it is very specific! However, research indicates that regular exercise can support your immune system by promoting an anti-inflammatory environment in the body, which can help it ward off infection.

So while maintaining a consistent running schedule can potentially boost your immune system, that raises the question of whether a significant drop in mileage can then begin to weaken your immune system, right?

To get to the bottom of this debate, we turned to the experts to deliver the facts.

First of all, can training for a race actually boost your immune system?

“Running and other forms of exercise have a positive effect on your immune system,” says Cedrina Calder, MD, board-certified preventive medicine physician, health expert, and fitness professional. “Research shows that exercise causes an anti-inflammatory response and an increase in the number and activity of immune cells.”

However, as Sydney Green, MS, RDN, at Greene Health, points out that running too much — or overtraining — can, in some cases, have the opposite effect. She adds that determining whether or not running has a positive effect on the immune system may also depend on the intensity and duration of the run.

Studies show that running at moderate levels of exertion for less than 60 minutes can have a positive effect on immunity,” says Greene. “Exercising in this way can reduce inflammation and improve blood sugar [sugar] and lipid [fat] metabolism.”

But for those who go the extra distance and train for half marathons or marathons, running at this intensity for months on end could potentially be a hindrance to immune function.

“The combination of training workloads and the accompanying physiological and psychological stress can actually lead to immune dysfunction and inflammation,” she says.

When a runner starts to taper, what can happen to their immune system?

The answer has nothing to do with decreasing mileage.

In addition to being around someone sick, the likelihood of getting sick can depend on how you react to big events. For example, if you are an anxious or over-stressed person about a week or two before the race, you may be more likely to catch something than someone who is a bit more relaxed.

“We all know that feeling. You’re days away from a race and your adrenaline is pumping. Excitement and nervous energy can make it difficult to sleep and eat,” says Greene. “This, unfortunately, is a recipe for getting sick.”

Keep in mind that the research above suggests that running long distances for an extended period of time can actually weaken the immune system.

“Pair a weakened immune system with psychological stress and you become more likely to get sick,” says Greene.

Calder argues that reducing miles may even benefit immune function.

“Moderate-intensity exercise appears to be helpful to the immune system,” she says. “If anything, the reduction can be helpful if a runner has been training hard and vigorously with little recovery time.”

What are some ways you can support your immune system as you shrink so you’re healthy for the race and beyond?

While trying to prevent illness seems a little out of control, there are several, not-so-obvious ways to prepare your immune system for success in case you run into someone sick before race day.

In addition to eating plenty of antioxidant-rich fruits and vegetables and taking vitamin C and zinc supplementsyou should also consider…

1. Take a B complex with iron or a multivitamin

“Nutritional needs are increased for endurance runners and it can sometimes be difficult to meet the requirements through diet alone,” says Greene. “B vitamins and iron are essential for energy support and recovery. If you are a person who meets your caloric needs but does not consume a variety [of foods]try a multivitamin.

Pro tip: Greene adds that it’s imperative to make sure the supplements you choose are NSF certified for sports.

2. Consume enough protein every day

“Runners generally have no problem getting enough carbs, but when it comes to protein, you don’t want to skimp on this macronutrient,” says Greene. “Protein is a fundamental part of an optimal immune system – it is wise to consume at least 1.2-2 grams/kg of body weight.”

3. Include fermented foods like kimchi, kefir, and sauerkraut in your diet to support gut health

“Good Bacteria” [probiotics] in the gut can create a barrier against disease-preventing pathogens,” says Greene. “Additionally, consuming more probiotics in food may boost immunity against illnesses like diarrhea and possibly upper respiratory tract infections.”

4. Getting enough quality sleep is a priority

Calder stresses that getting enough sleep is important for a healthy immune system, adding that adults should aim for around 7 to 9 hours a night.

5. Incorporate rest days into your training cycle, before tapering begins

“Allow rest days in your training program to allow your body a period of recovery,” says Calder. “Intense training without proper rest can have a negative effect on your immune system.”

The essential

If you’re someone who tends to be anxious or stressed when you’re lowering, you’re more likely to get sick when you run. This can be especially the case if your stress levels cause you to lack sleep and nutritious meals. Luckily, there are several ways to boost your immune system during this time — and while you’re in the thick of your training season — so you can look healthy on race day.

However, when it comes to COVID-19 and its variants, the best way to protect yourself from serious illness is to get the vaccine and subsequent booster injections.

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Benefits of exercise on your mental health https://gut-training.com/benefits-of-exercise-on-your-mental-health/ Tue, 01 Feb 2022 08:00:00 +0000 https://gut-training.com/benefits-of-exercise-on-your-mental-health/ When you’re struggling with mental health symptoms, it can be very difficult to start exercising. However, understanding how it will benefit you, as it gently holds your hand and brings you back to balance, can be very helpful. You can just start where you can, even if it just means walking for ten minutes around […]]]>

When you’re struggling with mental health symptoms, it can be very difficult to start exercising. However, understanding how it will benefit you, as it gently holds your hand and brings you back to balance, can be very helpful. You can just start where you can, even if it just means walking for ten minutes around your own house.

If you’re not struggling with mental health symptoms, making exercise a non-negotiable part of daily life can be great for your overall mental health, improving focus, mood, and motivation!

How does exercise benefit mental health?

Exercise and movement are strong pillars of health in Ayurveda and functional medicine. The profound benefits on physiology cannot be ignored. How does this help your different systems?

1. Movement or exercise around the abdominal region promotes healthy digestion. Regular movements can strengthen your digestive system and improve elimination. Exercise and gravity facilitate the movement of food throughout your gastrointestinal tract. When your body moves, it improves circulation throughout your body, including your gastrointestinal system. it speeds up your metabolism, allowing you to use food for energy, and may also decrease digestive symptoms. Since the brain-gut connection is a major factor in all mental health, supporting gut health is integral to improving brain health and the spirit.

2. Since the lymphatic system does not have a pump, movement is essential to its functioning. This means that simply incorporating the right form of movement can reduce inflammation. Movement allows lymph to move through your lymphatic system, and it does this by contracting muscles and pushing lymph through lymph vessels. Your body’s lymphatic system and your brain’s lymphatic system play a key role in mental health.

In Ayurveda, kapha the imbalance and the accumulation of toxins, which are really linked to this lymphatic system, trigger symptoms like depression. By supporting the lymphatic system with exercise, you support your body in optimal detoxification and brain health.

Image: Shutterstock

3. The world we live in today is filled with multiple environmental toxins. You could be exposed to hair color, toxic fumes, mold, pollution, plastics, pesticides, chemicals, microwaves, smoking and more. Some people are more sensitive and quick to react to these exposures, and others are better able to manage their impact on the body. Many of them are also those who have no form of movement. Movement can make the difference in how you react to these environmental toxins.

4. Exercise releases BDNF, or brain-derived neurotropic factor. Think of BDNF as a growth hormone for brain cells. Low levels of BDNF are associated with depression. Boosting BDNF also improves sleep, which is essential for mental health. Targeting some form of exercise is a great way to increase BDNF levels.

Exercise has several other mental health benefits, including maintaining proper body temperature, reducing stress levels, improving hunger, and lowering levels of systemic inflammation.

Where do you start to improve physical exercise to support your brain and mental health?

If you feel like your life is busy and you don’t have time to exercise, I can completely understand that. The first thing I want you to do is respect the fact that your life may be busy, but you matter.

1. If you’re having trouble getting started, start with a few walking or yoga. Getting started with yoga, in the comfort of your own home, where you can be dressed the way you want, is a simple step.

Yoga is wonderful for the flow of prana, and the disruption of the direction and flow of the five pranas in the body is part of the disruption of mental health. Stabilizing the flow of prana with yoga, where the effort can be minimal, but the benefits can be profound, that’s awesome!

2. Combining exercise with nature can be grounded and rooted. It’s hard in the times we live in now. If you have a park or garden within easy reach, then walking there barefoot is beneficial. Exercise doesn’t have to be excessive. It is very important to understand. Pushing the body too hard when it needs balance can be counterproductive. The movement must be organized specifically for you. Remember that in a world where you might be coaxed, coaxed, or teased into moving a certain way just because someone in your life finds it works for them, you really need to adapt it to your body.

Image: Pexel

3. If you already exercise and don’t have specific mental health symptoms, you can gently push your goals further. This can be walking longer each week or whenever you can. Focus on some form of stretching, strength work, and cardiovascular movements.

When it comes to mental health, inverted poses that reverse gravity have remarkable benefits.

4. The rotation of yoga, walking and strength training creates balance, where you get several benefits. Be flexible with the schedule so you can fit an exercise form in the middle of whatever you have. Just commit to getting started and staying consistent.

If you’re having trouble getting started and feeling a loss of energy, start by improving your diet, so it can support you with better energy. However, wherever you are with your mental health, just know that exercise is a game-changer. Start where it suits you, and be patient and loving with yourself!

(Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the views of YourStory.)

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Why it matters and how to improve – Flux Magazine https://gut-training.com/why-it-matters-and-how-to-improve-flux-magazine/ Sun, 30 Jan 2022 14:51:48 +0000 https://gut-training.com/why-it-matters-and-how-to-improve-flux-magazine/ Al Woods words When you hear the word gut, the first thing that probably comes to mind is the bulge in your midsection. Anyway, your gut and its impact on your health and well-being is more detailed. Your gut refers to your digestive system, including the intestines and stomach. Recent studies have confirmed that the […]]]>

Al Woods words

When you hear the word gut, the first thing that probably comes to mind is the bulge in your midsection. Anyway, your gut and its impact on your health and well-being is more detailed. Your gut refers to your digestive system, including the intestines and stomach. Recent studies have confirmed that the gut is linked to everything from your immune system to your mental health.

Why is gut health important?

Why should you pay more attention to your gut health? Well, your gut is responsible for maintaining healthy bacteria, fighting off harmful bacteria, digesting and breaking down food, absorbing nutrients, and preventing life-changing illnesses. It also helps ensure that your brain, heart, immune system, hormones, skin, and weight stay balanced and functioning properly.

Signs of poor gut health

Now that you know how your gut contributes to your overall health and well-being, how do you know when something is wrong? There are a few signs to watch out for, including gas, constipation, bloating, sugar cravings, sleep issues, skin issues, unintended weight fluctuations, and food intolerances. Of course, this is just the tip of the iceberg, as there may be more serious consequences.

Ways to improve gut health

Improving your gut health can essentially improve your quality of life. Below is an overview of some practical solutions to change things up.

  • Take probiotics – Maintaining a healthy balance of good bacteria in the gut isn’t easy. This is why some people decide to take probiotics. These are live bacteria that are beneficial to your digestive system. Although a general probiotic may suffice, a multi-strain probiotic may be needed if you are dealing with significant bowel issues.
  • Fermented foods – Along with probiotic supplements, adding fermented foods to your diet can help improve gut health. The best sources are sauerkraut, kefir, kimchi, sourdough bread, apple cider vinegar, and yogurt.
  • Reduce sugar intake – Treating yourself to the occasional dessert or sugar-filled indulgence is fine, but too much sugar can lead to poor gut health. Pay attention to the foods you eat to make sure they don’t contain too much refined or artificial sugar. Instead, switch to natural sweeteners like agave, raw honey, or stevia.
  • To manage stress – They don’t call stress the silent killer for nothing. When you are emotionally overwhelmed, it can cause gut health issues. Learn to keep stress under control meditating, exercising, relaxing and getting a massage.
  • Take antibiotics responsibly – Doctors prescribe antibiotics to help patients fight infection and disease. Although effective, they can also eliminate healthy gut bacteria. Therefore, you need to take antibiotics responsibly. Long term or overuse of antibiotics can cause serious problems. So, keep in touch with your doctor and stop the medication as soon as possible. You should also make sure to take a probiotic supplement and increase your intake of fermented foods while taking your prescriptions.
  • Stop smoking – Smoking cigarettes, cigars, and even vapes can alter the state of your gut, causing imbalances that lead to serious health issues. If you’ve developed this bad habit over the years, it’s time to quit. You can go cold turkey or ask your doctor for resources like patches, pills, and gum to quit smoking for good.
  • Rest – Missing a night or two of sleep might not seem like much, but if sleep deprivation is common, it could be impacting your gut health. Make sure you get at least 7-9 hours of sleep per night. Create a sleep schedule, relax before bed, and improve your sleeping environment (bedroom) if needed.

After reading this article, chances are you’ll have a whole new perspective on what the gut is and how it contributes to your health and well-being. If you want to improve existing medical issues or improve your well-being, pay attention to your gut. If you recognize signs of trouble, use the solutions above to get things under control. If problems persist, contact a doctor or specialist immediately for further treatment and recommendations.

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Weight loss: The best time of day to exercise and lose belly fat according to Carly Rowena https://gut-training.com/weight-loss-the-best-time-of-day-to-exercise-and-lose-belly-fat-according-to-carly-rowena/ Sat, 29 Jan 2022 08:00:00 +0000 https://gut-training.com/weight-loss-the-best-time-of-day-to-exercise-and-lose-belly-fat-according-to-carly-rowena/ Carly Rowena is a fitness and body confidence guru on Youtube and Instagram with over half a million followers and subscribers. The personal care and wellness expert advocates eating well and exercising in a way that makes you feel good. She spoke with Express.co.uk about hitting fitness goals and said working out in the morning […]]]>

Carly Rowena is a fitness and body confidence guru on Youtube and Instagram with over half a million followers and subscribers. The personal care and wellness expert advocates eating well and exercising in a way that makes you feel good.

She spoke with Express.co.uk about hitting fitness goals and said working out in the morning was the best way to see “serious results”.

Carly, who previously detailed her diet, which means followers can still enjoy wine, said: “I’m a huge advocate for working out in the morning.”

The personal trainer continued: “I know we have morning people and evening people. If you know you’re evening, that doesn’t concern you, but some people just don’t know where they’re sitting. .

“I will honestly say that the morning is the best time to train, especially for moms who have had less sleep because they have their newborn.

“If you can train first thing in the morning, set your alarm clock for that time earlier and do it.”

READ MORE: ‘You’ll see results’: How to use walking to shed belly fat and sculpt abs

Setting an alarm an hour earlier and getting your workout done isn’t just a tick box exercise or a way to save time in the day to workout.

According to Carly, it’s a practice that will set you up for a successful day in so many ways.

“You’re so much more likely to achieve your goals than if you did it any other time of the day because you woke up, you set your intention,” Carly said.

“It might be a walk outside or a workout in the living room or garage, but you did it, which means you feel positive.

“It means you’ve already taken something off your to-do list, and then the whole day goes the same way. You usually eat a better breakfast, then you usually move around a bit more. You feel better in your skin, you dress better, all day like is fine.

“Whereas if you tell yourself you’re going to exercise in the evening, the day goes on, you get distracted and tired, and that doesn’t happen.”

READ MORE:
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‘Prevent cravings’ with the weight loss guru’s healthy snacks [DIET]
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Carly calls it a “power hour” and says it’s been the secret to many of her clients’ success.

She said: “I’m a firm believer in setting yourself a power hour.

“This is the time when you’re going to get up and exercise before the rest of the family is even up.

“I really think with all of my clients who have done this, we’ve had some serious results and it’s been a game-changer for me.

“I wouldn’t be able to be fit if I didn’t do it first thing in the morning.

Another expert, personal trainer Emily Fury, explained how to lose belly fat by walking.

She said: “By walking, say, 10 kilometers a day, it really adds up and you will see results.

“Besides the physical benefits, I can’t stress enough how helpful walking is for your mental health.

“In a world where we consume social media daily, getting out for a walk is so important to your headspace.”

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9 things you need to know about gut health https://gut-training.com/9-things-you-need-to-know-about-gut-health/ Fri, 28 Jan 2022 13:56:52 +0000 https://gut-training.com/9-things-you-need-to-know-about-gut-health/ Your gut is your body’s second brain. If you don’t take care of it, you can develop a number of serious health problems. Caring for your gut, fortunately, isn’t particularly difficult. It just requires you to eat healthy, watch your sugar and fat intake, and avoid foods you’re allergic to. Poor gut health not only […]]]>

Your gut is your body’s second brain. If you don’t take care of it, you can develop a number of serious health problems. Caring for your gut, fortunately, isn’t particularly difficult. It just requires you to eat healthy, watch your sugar and fat intake, and avoid foods you’re allergic to.

Poor gut health not only causes physical health issues, but mental issues as well. Scientific studies have shown that poor gut health contributes to anxiety, depression and stress.

This article will tell you nine things you need to know about your gut health:

Microbiome analysis

You may have heard of services offering microbiome testing in the past. Companies that offer a gut microbiome analysis service are able to tell you about the level of microbial diversity in your body, how it breaks down nutrients, and what substances your body produces. A microbiome scan can also tell you which microbial species are present in your gut. If you want to know what’s going on with your gut health, a microbiome scan is definitely a test worth doing. These tests are reasonably priced and have quick turnaround times.

Bathroom schedule

If you want to learn more about your gut health, you need to watch your bathroom schedule. Tracking how many times you defecate per day can give you an idea of ​​how your bowel is working. You should also monitor the consistency of your feces. When you start monitoring your toilet habits, you will have an idea of ​​your body’s schedule. If your schedule starts to change, it may be worth talking to your doctor. Your body is very consistent when it comes to going to the bathroom, so your schedule is definitely something worth learning.

processed foods

Processed foods are known to cause inflammation in the gut. This inflammation, if it persists, can lead to a number of health problems. For this reason, you should try to remove processed foods from your diet. The reason processed foods cause inflammation is that your gut determines many of the ingredients they contain, such as corn syrup, as attackers. So, to fight off these aggressors, your gut begins to fight off these foods as if it were an infection. Eating more fruits and vegetables can reduce the amount of stress caused to your gut by inflammation induced by processed foods.

Consume probiotics

If you care about your gut health, take probiotics. Probiotics are especially important if you’ve just finished a course of antibiotics. Antibiotics eliminate body bacteria, such as lactobacilli. You can take probiotics in pill form or, more simply, you can eat foods like bananas, asparagus, and legumes. All of these foods contain high levels of probiotics and help restore your body’s bacteria. Most foods that contain probiotics are also great for your health in other ways. For example, bananas are rich in vitamins and minerals and are the cornerstone of a healthy diet. You should too consume probiotics. You can find them in fermented food products, such as kefir and miso.

Mental Health

As already mentioned in the introduction to this article, the health of your gut influences your mental health. If you’re feeling depressed or anxious, it may be because your gut is unhealthy, not because you’re really suffering from a mental health disorder. When your gut doesn’t get the nutrients it needs, your body can produce less serotonin. Interestingly, up to 95% of the body’s serotonin is produced in the small intestine. Low serotonin levels are known to cause depression, anxiety, and other mental health issues. Poor gut health can also contribute to brain fog.

Sufficient sleep

In order to improve your gut health, you need to get enough sleep. Scientific studies have shown that people who get enough sleep and eat healthy have better gut health than people who just eat healthy but get poor quality sleep. The gut-sleep relationship is well documented. Also, if you are eating poorly and your gut becomes inflamed, you will likely experience abdominal pain, which can prevent you from sleeping. An upset stomach can also prevent you from sleeping. For this reason, try to eat healthy, both for sleep and for your body.

eat fast

Something you should avoid or break the habit of eating quickly. When you eat quickly, your body doesn’t have a chance to start digesting food. This can lead to stomach upset and intestinal problems. The slower you eat, the better it is for your body. When you start breaking down food with your teeth, you send signals to your gut, letting it know it’s time to start digesting food. When you eat too quickly, you overwhelm your gut and don’t give it enough time to process and digest food.

Meditative practice

Scientists have found that the more you relax, the better your gut will be. When you meditate and make relaxation a top priority, your body will not only be able to digest food, but also fight intestinal upset. Yes, scientific studies have shown that meditation actually alleviates the negative symptoms of bowel disorders. There are many different styles of meditation you can practice. Some find mindfulness meditation to be the most effective in clearing up intestinal upset. You can also practice yoga and other styles of meditation, such as walking meditation.

Balanced diet

If you want a healthy gut, you have to eat healthy. It is a fact. You won’t be able to take care of your gut if your diet is full of unhealthy and fatty foods. However, unhealthy foods don’t just impact your gut. They also impact your whole body, leading to problems like heart disease, diabetes, and high cholesterol. All of these things can contribute to premature death. You have to take care of your body, in order to prolong its life. Eating healthy is not difficult. Once you get into the habit of healthy eating, you won’t want to go back to junk food.

Your gut health should be one of your top concerns. As this article shows, an unhealthy gut can have serious consequences for your entire body. Taking care of your gut, fortunately, isn’t difficult and just requires healthy eating and wise lifestyle choices.

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Exercise and a healthy diet can improve mental well-being https://gut-training.com/exercise-and-a-healthy-diet-can-improve-mental-well-being/ Wed, 26 Jan 2022 13:23:42 +0000 https://gut-training.com/exercise-and-a-healthy-diet-can-improve-mental-well-being/ It is cold. It’s gray. It’s sad. The Christmas lights and sparkle are gone and the January blues are settling in deep for many people. Add to that the uncertainty and upheaval of a COVID-weary world and the political instability of the past two years and we have a recipe for serious mental health problems […]]]>

It is cold. It’s gray. It’s sad. The Christmas lights and sparkle are gone and the January blues are settling in deep for many people.

Add to that the uncertainty and upheaval of a COVID-weary world and the political instability of the past two years and we have a recipe for serious mental health problems in even the most resilient people.

Those cold post-holiday winter months are notorious for people who self-report poor mental health.

But what can you do to be proactive about your mental health? Just like physical well-being, mental well-being takes effort and the two are interdependent.

It is well known that physical activity is associated with improved mood and feelings of well-being. Numerous studies have shown that exercise improves mood, reduces stress levels and even improves cognitive functions such as attention, memory and problem solving.

For starters, according to a study published in the journal Brain Plasticity, exercise can increase our brain’s production of the neurotransmitters dopamine and serotonin. Dopamine is a chemical associated with motivation, reward, and attention, and serotonin helps regulate sleep, emotions, and appetite.

But with closed gyms and harsh winter conditions, people are tempted to become sedentary at this time of year. You can always bundle up and try some winter activities like snowshoeing, ice skating and cross-country skiing.

The local ponds are also frozen over, so check them out and go skating! If you’re not a fan of the cold, you can try exercising indoors. Put on some music and dance with the kids. Play with your pets. Do some intense cleaning and tackle long-delayed organizing projects. And good old aerobics in front of the TV is also an option. YouTube has plenty of free aerobics videos to help you get moving.

With all this activity, you will need nutritious food to keep going. And it is well known that eating healthy is linked to a feeling of well-being.

The link between diet and mental well-being goes far beyond limiting junk food.

A lot of emerging research indicates that the gut-brain connection is very powerful. They are physically connected by millions of nerves. There is a large presence of neurotransmitters in the gut, such as serotonin and dopamine, and a whole branch of medicine is devoted to the gut-brain connection, called neurogastroenterology.

Teri Morrow, a Haudenosaunee dietician, says food plays a vital role in mental well-being.

“Just as the chemical composition of the tears and blood of our ancestors gave rise to life here, the chemical composition of the foods we eat today are just as important in nourishing our bodies and minds so they can work effectively together.Various B vitamins, such as thiamin, riboflavin, vitamin B6, and vitamin B12, help make DNA, a building block of cell function, the insulation and covering of our neurons; which help to send messages from the mind to the body and vice versa effectively.These messengers are called neurotransmitters and they can change our mood.The messengers that alter mood need vitamin D to help make enzymes that help produce neurotransmitters like dopamine and norepinephrine When we don’t have enough of these messengers, we can develop mood disorders like depression and anxiety summer.

Morrow emphasizes eating traditional foods as a way to improve mental well-being.

“Our traditional berries and vegetables produce antioxidants and their work, as described in the story of the creation of Skywoman, helps keep our blood strong and prevent what is called oxidative stress which can damage our blood. There are microbes in our stomach that help us break down food to be used for energy in our body.

Morrow encourages the consumption of fiber-rich foods to keep the gut healthy.

“Fiber-rich foods support the microbiome-brain-gut axis that facilitates this communication through hormones between body and mind. Aim for 20-30 grams of fiber daily by eating more whole foods and less processed or fast foods which are typically low in nutrients and high in calories Fundamental foods are still important and bringing these traditional foods back to our babies in their first foods and diets is key to encouraging the development of their mental health .

Fermented foods and foods high in probiotics — the “good” bacteria — are also beneficial for gut health. Kefir, a fermented milk drink, contains billions of gut-healthy probiotics per serving. Yogurt and fermented foods like kimchi, miso, and tempeh are also high in good bacteria.

Eating healthy and getting your body moving are just two lifestyle changes you can make to improve your mental health during these trying times.

You should also try to maintain contact with friends and family, have a loving animal by your side, set aside time daily for meditation with soothing music and candles, and maintain spiritual connections and practices.

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