Tag Archive for: healthy habits

Playing isn’t just for kids. All work and no play is a very bad idea, because the importance of play can’t be overstated. Playful activities for adults—like sports and physical games—help support mental and physical health.

Most people grew up playing, having fun, being active. But work, stress, and “adulting”—paying bills, taking care of situations, and making important, responsible decisions—gets in the way. Many adults who grew up playing sports trade in their cleats and jerseys when they settle into a 9 to 5 job. A Harvard study found a steep drop-off in continued athletic involvement at age 26 among those who played sports in their youth.

Lack of time, interest, and good health are often cited as reasons grown-ups tend to leave the fun to their kids. But researchers say that adults who play sports not only benefit physically from the exercise, but see mental, social, and work improvements, too.

If your current workout routine involves staring at a TV while using the elliptical, or running the same streets through your neighborhood, mixing up your workout by playing a new sport can help you find renewed interest in your fitness routine. Practices and games are usually scheduled in advance, so you can more easily cement it into your calendar. Playing team sports has another important element of a successful fitness routine: built-in accountability. People are counting on you to show up to play your position, and might have to forfeit time, money, and the game if they don’t have enough people there to play.

Of course, playing sports isn’t for everyone, even if you played in your younger days. Always check with your doctor before taking up any new fitness routine, especially if you have prior injuries, asthma, or other medical conditions. Plus, you’re assuming a small risk of getting injured while playing. But if you’re given a clean bill of health, joining a sports team or signing up for tennis lessons could be a great way to boost your well-being.

How Playing Sports Help Your Physical Health

In general, it’s important to your health to remain physically active as you get older. Playing helps ward off the problems that often accompany obesity. Regular exercise also helps:

  • Cardiorespiratory health. Studies show that physical activity benefits your heart, lungs, and blood vessels. About 40 percent of coronary-related deaths can be traced back to inactivity. So, getting moving can significantly impact your cardiovascular health.
  • Bones and muscles. An active lifestyle maintains muscle strength, balance, stamina, and bone density. All are important factors as you age. Since most sports are weight-bearing activities—basically anything that has you up and moving on your feet—they help new bone tissue form. Keeping yourself moving is even more important for those that are at risk for bone loss.
  • People who exercise report having an easier time falling asleep, and then sleeping more deeply throughout the night. The only caveat for this is physical activity too close to bedtime. That gets some folks too energized to sleep. If you prefer to work out late in the day, be sure you give yourself enough time to come down from the “runner’s high” before hitting the sack.

Playing Sports’ Impact on Mood and Mental Health

Sure, exercise does your body good. But did you know that play is also good for you? That’s right: Your brain needs play.

Play is a human need as basic as sleep. When you’re deprived of play, your mind and body feel it in the form of crankiness, down moods, or just feeling stuck in a rut. You need a break during waking hours from thinking and worrying. Play of all kinds, including sports, leaves little room for you to focus on anything but the task at hand. While play is necessary for children to practice a wide range of skills, it also helps adults learn, bond, communicate, and cooperate with others.

Playing also helps adults process stress. Those with playful personalities are often better able to cope with high-stress situations, and even transform them into something resembling entertainment. Because of this, fun-loving people who have good senses of humor tend to be more attractive to potential partners. Life is stressful, and it’s more appealing to share it with someone who helps diffuse the tension.

Not a playful person? Good news—you can learn how to have more fun with life. You can overcome a more uptight disposition by practicing playfulness. A great way to get your mental play reps in? That’s right: playing sports.

Especially if you were very active as a child, playing a sport can help you reconnect with that inner youth. If you’re feeling constrained by the rigidity of routine life, try to reintroduce elements of play in your everyday life. Basically, you don’t need to wait for your summer vacation to give yourself a mental escape. Your brain will thank you.

In addition to helping you process and relieve stress, playing sports can do wonders for improving your mood. Being silly and having fun causes a release of dopamine that, simply, makes you feel good. Playing around also often leads to laughter, which has its own host of stress-relieving benefits. And it also helps you connect with your teammates (and sometimes even your rivals). In fact, you’ll likely notice your social life improve from taking up a sport, since people tend to be more positive, open, and vulnerable in fun settings.

Playing Sports Can Give You a Leg Up at Work

If improved mental and physical health aren’t enough to convince you to go out and play, this might: playing sports can help give you the competitive edge at work.

It turns out that playing sports instills a lot of the same benefits in adults that we know it gives kids. Self-confidence grows when your strength and skills in a sport improve. Combine that with the increase in energy that commonly accompanies regular workouts, there will be an extra bounce in your step.

Strengthening leadership skills is another perk of sports participation that can pay off in the conference room. Studies have shown that high school athletes tend to exhibit more leadership traits because of the team-first mindset and adaptivity sports require.

If you’d like to have better concentration while at the office, playing sports can help you in that department, too. Regular physical activity (disguised as play) helps keep mental skills sharp—like critical thinking, using good judgement, and learning. And studies have shown that implementing elements of fun in the workplace improve employees’ creative problem-solving abilities and lead to higher productivity.

Consider Calories, Skills, and Fun Before You Start

Now you’re convinced to step back on the field. That’s understandable. The importance of play is too much, and the benefits are too good. But there are a few things to consider before you pick a sport and revisit your glory days—or start creating some new ones.

First, you need to assess your fitness goals. Ask yourself a few questions: What do you want out of the experience? How many calories are you looking to burn with these activities? What sport best supports the fitness goals you’ve laid out? What sport or playful activity is the most fun for you? Answering these questions will help you pick the right sport for you.

Next, assess your fitness reality—right now. Sure you used to be able to jump high and run fast. But what can you do now? Be honest about the kind of shape you’re in. Consider the injuries you’ve accrued over the years and any weaknesses in your current state of fitness.

The last thing you’ll want to think about is the amount of fun you’ll have. You don’t want to play a sport that you end up hating. That means picking something age-appropriate that you understand or can learn. Not grasping the rules or strategy makes any sport a painful experience. You’ll also have more fun if you match up the sport to your skills. And, if it’s appropriate, match your skill level to that of your competition. Losing shouldn’t ruin sports, but having a chance to win will enhance your experience.

Also think about the cost of equipment or any fees to start playing a sport. Some require substantial investments just to participate. Asking yourself these questions and doing some self-assessment will help you have the best experience possible.

Breakdown: The Best Playful Activities for Adults

man triathlon iron man athlete swimmers swimming in silhouettes on white background

Any sport or playful activity that matches up with your fitness goals, is accessible to you, safe, and makes exercise fun is the right choice. If you have a favorite sport, stick to what works for you. If you’re looking for something different, try some of the new sports from the list below.

Here’s your breakdown of the best sports and playful activities for adults:

Solitary Activities

  • Swimming: Places to swim can be hard to find. But they’re often available at a community recreation center or gym. An average-sized person (155 pounds or about 70 kilograms) will burn 223-372 calories in just 30 minutes. That goes up to 409 if you’re doing more difficult strokes, like the butterfly.
  • Cycling: Access to equipment is one of the only cons for this simple sport. The average person will burn 298-614 over 30 minutes, depending on speed. And if you do it outside, you can soak in the beautiful sights, too.
  • Skiing/Snowboarding: The costs to get started either downhill skiing or cross-country skiing can be a barrier to entry. And, obviously, a lack of mountains or snow also complicate your ability to get into these sports. If everything falls into place, it’s a good way to burn about 225 calories (for an average-sized person) per 30 minutes. The number jumps up to almost 300 per 30 minutes for cross-country skiers.

Individual Sports or Activities Played Against or With Others

  • Golf: The pros are a relaxing, competitive time with friends in beautiful surroundings. But golf has cons, too. Access to courses and the price for equipment and greens fees can be tough to overcome. But an average-sized golfer will burn 130 per 30 minutes using a cart, and 205 if they carry their clubs.
  • Tennis: Doubles or singles, it doesn’t matter. Tennis can be a fun way to burn quite a few calories—260 per 30 minutes. There are often public courts available, so all you’ll need is equipment.
  • Racquetball: It’s bit more intense than tennis, and places to play can be harder to find. But racquetball is a fun, spirited workout. You’ll burn 260 calories in 30 minutes of leisurely play. Step that up to 372 if you get more competitive.
  • Boxing: Professional boxers are in good shape for a reason. Sparing takes it out of you—to the tune of 335 calories for a half hour. If you aren’t scared away by some of the more rugged aspects of the sweet science, it can be a fun way to punch through a lot of calories and stress.
  • Martial Arts: Just like boxing, you’ll have find a place to practice and a desire to learn the moves. If you’re ready for judo, kickboxing, karate, and more, an average person will burn about 372 calories in 30 minutes.

Team Activities and Sports

  • Kickball: Simpler than baseball or softball, kickball just requires a ball, anything to mark the bases, and some space. And it’s a really good social activity that’s easy on beginners. It’s a nice way to burn about 211 calories per 30 minutes.
  • Softball/Baseball: You’ll need a few more pieces of equipment than kickball, but both softball and baseball offer some of the same social benefits. They’re lower impact than a contact sport like football, but they do require good hand-eye coordination. The average player burns about 186 calories in a half hour.
  • Bowling: Heading down to your local bowling alley is an easy, fun activity. It also has a bonus of 112 calories burned in 30 minutes.
  • Soccer (Football/Futbol): The most popular sport in the world can be played almost anywhere where there’s a ball, players, and some space. In general, the average-sized soccer player will burn 260 calories for every half hour of play. But if you go harder, that number can certainly increase.
  • Flag or Touch Football (American Football): Don’t be scared off by the complexity, equipment, and contact of tackle football. It’s pretty easy to start up a simple flag or touch football game. And in 30 minutes, your average player will burn 298 calories. Not bad for a fun way to spend an afternoon with friends.
  • Volleyball: Big bonus if you can play on an actual beach. But anywhere you play volleyball makes for an easy, social, and fun physical activity. Non-competitive play nets an average person 112 calories burned in 30 minutes. Competitive team volleyball in a gym is about 149 calories, but the beach can get up to 298 calories in a half-hour of play.
  • Basketball: You don’t have to be able to dunk to have a good time playing basketball. Hop on the court to burn almost 300 calories during a 30-minute game of basketball.

Just because you don’t see your favorite sport or playful activity mentioned doesn’t mean it’s a bad option. If you have fun, stay safe, and it helps you stay active, any playful activity is a great option. If you’d like to find out how many calories you burn while playing, check out this helpful calculator (unfortunately, it’s in English only.)

Be a Sport—Get Out and Play

You can enjoy playing in many ways. If you don’t have the time, money, or desire to sign up for lessons, you can still have fun with sports. Gather friends for pickup games, get goofy with a game of tag, or play Ultimate Frisbee in the backyard. You can even make up a game. Just get moving, enjoy others’ company, and play—it’s good for your mental and physical health.

“Keeping adults in the game.” Harvard University.

“Why adults should play, too.” CNN.com.

“How Does Playing Sports Affect Your Health?” Livestrong.com.

“Stress relief from laughter? It’s no joke.” MayoClinic.com.

“Why it’s good for grown-ups to go play.” Washington Post.

“The 7 Mental Benefits of Sports.” Healthline.com.

“5 Sports You Can Compete In As An Amateur Adult.” Youbeauty.com.

“Calories burned in 30 minutes for people of three different weights.” Harvard University.

If your circulatory system is a superhighway, your hormones are some of the most important traffic traveling those critical thoroughfares.

Likening hormones to cars shows these complex molecules as simply vehicles. And that’s exactly what they are. Hormones are constantly driving through your internal highways to transport messages and signals between your body systems and organs.

For example, when you’ve eaten a meal, the hormone insulin enters the highway from the pancreas. Then it races through the bloodstream to collect glucose and deliver it to your cells for energy.

Let’s broaden this driving metaphor. If hormones are various vehicles, then the glands that produce them are like car manufacturers. These manufacturers are all a part of the larger controlling body—your endocrine system.

The endocrine system employs vehicle (or hormone) manufacturers throughout the body: the pancreas, thyroid, adrenal, ovaries, and testes to name a few. Let’s take a closer look at the major hormones associated with each of these important glands. Within each section, you’ll also pick up tips for maintaining healthy hormone activity.

The Pancreas: Insulin

The pancreas is responsible for secreting insulin, the hormone that regulates blood glucose, or sugar. Insulin speeds the uptake of blood sugar by the body’s cells. So after a meal, as your blood sugar levels rise, so do your insulin levels. The insulin acts as a messenger, shuttling these units of energy from the blood to the cells for use.

Health issues can arise from insufficient insulin levels or insulin resistance. If levels are low, or the body’s cells are ineffective at interacting with insulin, blood sugar levels will rise. Elevated levels of blood sugar is called hyperglycemia. If these conditions exist for extended periods of time, symptoms of prediabetes may arise, and type 2 diabetes can eventually develop.

To keep your blood sugar levels in check and maintain your cells’ sensitivity to insulin, incorporate the following into your lifestyle:

  • Know your blood sugar levels. Visit your physician and ask to have your HbA1c, or hemoglobin A1c levels checked. This measure provides a historical view of your blood sugar levels.
  • Diversify your diet. Modern diets can fill up with empty calories, sugar, and fat. Switch up your diet by incorporating more complex carbohydrates, protein, and healthy fats. This type of energy will provide a slower rise in blood sugar, providing more stable, sustainable energy. Simple sugars provide a quick spike in energy, followed by an inevitable crash. Where possible, weed out simple sugars from your diet.
  • Get regular exercise. The American Heart Association suggests 150 minutes of moderate activity and two strength-training workouts per week. Even modest weight loss can stabilize blood-sugar levels.
  • If you smoke, quit. Smoking is a risk factor for insulin resistance, and diabetes.
  • Sleep more. Fewer hours of sleep is also a risk factor for insulin resistance and diabetes.
  • Sleep better by creating an environment that promotes restful sleep. You can accomplish this in a number of ways. Remove tech devices like phones, TVs, and iPads from your bedroom. Dim your bedroom lights an hour before bedtime to help you wind down. Play light, instrumental music to help your mind relax. If you share your living space with others, a white noise or sound machine can help cover up noise from elsewhere in the house. This is especially important if you can’t sleep more. This way, the hours you do get will be more restful.

The Thyroid: Triiodothyronine (T3) and Thyroxine (T4)

Male thyroid gland anatomy in x-ray view

The thyroid is a gland situated near the base of the neck that is responsible for making and releasing thyroid hormones into the blood. The most prominent of which are Triiodothyronine (T3) and Thyroxine (T4). These hormones play an important role in your metabolism, normal heart and digestive function, mood and bone maintenance, and a baby’s brain and nervous system development during pregnancy.

In fact, T3 and T4 work to regulate metabolism and heart rate. Regulated levels of these hormones are important for good health. For example, if T3 and T4 levels are too low, digestion may be impeded and constipation could be an issue. Additionally, low levels could cause a slow heart rate, resulting in circulation issues.

On the other hand, if levels of T3 and T4 climb too high, the opposite conditions may present health issues. Overly active metabolism could result in unhealthy weight loss. Increase in heart rate could cause issues with body temperature regulation, anxiety, and more.

Iodine can support the normal production of T3 and T4 by the thyroid. To avoid deficiency and associated thyroid complications, consider the following:

  • Check whether or not the salt you used is in iodized form. If not, replace it with iodized salt. This is an easy way to ensure you will regularly ingest small amounts of iodine.
  • If you have or suspect thyroid issues, consult with your physician for appropriate testing, and, if needed, a nutritionist can formulate the best diet plan for you.

The Adrenal Glands: Adrenaline & Cortisol

The adrenal glands sit atop the kidneys and play important regulatory roles in several body functions, including stress response, immunity, and metabolism. These functions are regulated by the release of adrenaline and cortisol—among others—from the adrenal glands.

During the stress response, also known as the fight or flight response, both adrenaline and cortisol play important roles. In simplest terms, when you feel threatened, your nervous system kicks into high gear to help you deal with the threat.

Adrenaline is the hormone that helps you prepare to either fight the threat, or flee from it. As adrenaline rushes into your systems, your heart rate speeds up. This ensures your brain and muscles are primed for dealing with the threat. Additionally, more adrenaline increases the level of sugar in your blood. This provides your body with enough energy to use quickly while either fighting or fleeing from the stressor.

During the stressful moment, cortisol helps the body convert stored energy into readily usable energy in the form of sugar (glucose). So while its initial presence is helpful, it has an expiration date. If cortisol levels remain high, it can lead to undesirable outcomes, like overeating, weight gain, and anxiety.

The way you respond to stress is partly determined by genetics. And since you can’t change your biology or plan for all of life’s everyday stressors, you should consider the things you can control:

  • Switch from coping to management strategies. This often means planning your time, prioritizing tasks, and anticipating events that may be more stressful than others.
  • Incorporate breathing exercises throughout your day. Make this a habit in stress-free moments, and it will be readily available for you during stressful times. Breathing deeply and exhaling fully can help slow your heart rate and bring you into the present moment.
  • Foster and lean on a support network. Healthy relationships can support your mental and emotional well-being when life gets tough.

The Ovaries & Testes: Estrogen & Testosterone

The ovaries are the primary female reproductive organ. They are responsible for secreting the hormones estrogen and progesterone. Both play a role in menstruation and a healthy reproductive system overall.

Estrogen represents an entire class of hormones, including estradiol (E2), the primary female sex hormone. Fluctuations in estrogen levels are what guide menstruation. Estrogen levels suddenly peak during the menstruation cycle, causing the ovaries to release an egg. Once this occurs, estrogen levels drop again.

The testes are the male equivalent to ovaries. They are a sex organ in the male reproductive system responsible for the secretion of testosterone. This hormone is known as an androgen. It’s responsible for the development of male physical sex characteristics. The influence of testosterone is most recognizably exhibited during puberty: lower voice, increased body hair, general growth, and muscle development.

Testosterone also plays a vital role in healthy sperm production. Maintaining healthy, well-regulated levels of testosterone promises fertility.

Levels of sex hormones fluctuate over the lifecycle. As you age, the secretion of these hormones will undoubtedly decline. Supplementation with synthetic hormones is a regular course of action for individuals with certain medical conditions. This decision is made under the close guidance of a healthcare professional.

While some research has shown some foods may promote or suppress these hormone levels, other research has proven the opposite. In the absence of hard, widely accepted evidence, follow the guidelines for a healthy, balanced diet, regular exercise, and high-quality nutritional supplement regimen. This well-rounded approach will provide you with the overall nutrition you need for good health—and support for healthy hormone activity. Keeping these messenger vehicles running smoothly is key to living your best life.

About the Author

Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.

https://www.hormone.org/hormones-and-health/hormones/hormones-and-what-do-they-do

https://www.medicalnewstoday.com/info/diabetes/whatisinsulin.php

http://www.heart.org/HEARTORG/Conditions/More/Diabetes/AboutDiabetes/Prevention-and-Treatment-for-Pre-diabetes_UCM_461557_Article.jsp#.WqisvmaZPBJ

https://www.medicalnewstoday.com/articles/305567.php

https://www.webmd.com/women/tc/thyroid-hormones-topic-overview

https://www.endocrineweb.com/conditions/thyroid-nodules/thyroid-gland-controls-bodys-metabolism-how-it-works-symptoms-hyperthyroi

https://www.endocrineweb.com/endocrinology/overview-adrenal-glands

https://www.hopkinsmedicine.org/healthlibrary/conditions/endocrinology/adrenal_glands_85,p00399

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

https://www.webmd.com/women/guide/normal-testosterone-and-estrogen-levels-in-women#1-3

https://www.medicalnewstoday.com/articles/277177.php

https://www.endocrineweb.com/endocrinology/overview-testes

Asian family having fun at home

Asian family having fun at home

The word “health” might make you think about a balanced diet, nutrition regimen, and exercise. But health encompasses so much more. To achieve holistic health, it’s important to think beyond the common view of health and include your environmental wellness, too.

Environmental wellness is determined by the strength of the relationship between an individual and their environment. Do you support your environment (keeping it clean and preserving it, whether it’s at work, home, or nature) and vice versa? The environment you have the most control over is your home. And it can have a big impact on your family health.

If you aren’t focusing on your home environment, it could be impacting your wellness negatively. From clutter to air quality, there are many things to consider when it comes to your home environment and family health.

The following questions will help highlight how well your environment supports the health, well-being, and safety of you and your family. When you’re done, we will total up your score and see how you did. Afterward, you’ll also find tips on how you can create a safer, hazard-free wellness haven in your home.

Tips for Improving Your Score

Home contaminants, like radon, can be devastating for your family’s health. Radon is a radioactive gas that is undetectable to the eye and nose. It can cause lung cancer. If you are new to your home or are unsure of its history, contact your local health and/or environmental quality department to inquire about testing.

Air quality is not something to neglect once you step foot in your home and close the door behind you. Despite closed doors and sealed windows, outside air can creep in. Not to mention there may be some indoor sources of particles or pollutants that create air quality issues—like pets and various cleaners. Read over the following for some tips on how to clean up the air in your home for easier breathing.

Male arm and hand replacing disposable air filter in residential air furnace.

  • HEPA (High Efficiency Particulate Air) filters are readily available in small, compact air purifiers. And there’s a bonus: they act as white-noise machines if you’re a light sleeper. Consider picking one of these up, especially if you’re a pet owner.
  • Change your home air filter at least every three months. If you’re a pet owner or have a family member with sensitive allergies, consider changing them every two months. Increase how frequently you change them with each additional dog or cat.
  • Speaking of pets, dander and fur or hair can shed easily and build up quickly, even if these allergens don’t register visually. The same is true for pollen in the spring or general dust and debris year-round. Routine sweeping and vacuuming can make a world of difference for your family member who might have a sensitivity.
  • House plants aren’t just good for decor. New research out of the State University of New York-Oswego has found that five common house plants are proficient at filtering volatile organic compounds (VOCs) out of the air. VOCs are irritants that can cause dizziness, headaches, and allergy flare-ups. A common VOC found in homes is acetone from household cleaners and nail polish remover. To clean up your home’s air, pick up one of the following at your neighborhood gardening store:
    • Jade plant (C. argentea)
    • Spider plant (C. comosum)
    • Bromeliad (G. lingulata)
    • Caribbean tree cactus (C. falcata)
    • Dracaena (D. fragrans)

Technology, while helpful, has become so pervasive in our culture. Undoubtedly, you probably have at least one personal, technological device in the major rooms of your homes. You might even have smart home devices throughout your living space. When used conservatively, these devices can keep you connected and simplify your communications. However, when used too much, your tech devices can start to negatively impact your wellness. Consider the following in regard to technology use:

  • Blue light emissions from screens have been shown to disrupt the brain and delay the onset of restful sleep. Try turning off devices at least 30 minutes before bedtime so your eyes get a break and your brain can wind down naturally.
  • If it’s too difficult to limit screen time before bed, consider employing an app that filters blue light on your devices. F.lux is one of many free options.
  • Examine how technology is incorporated into the layout or design of your home. If possible, consider removing devices from rooms in which they might not be necessary. For example, keeping the bedroom technology-free restores its utility as a room for rest and relaxation. Remove bedroom TVs. If you prefer to keep your phone in the bedroom, leave it on the opposite side of the room.

Clutter is an unavoidable reality at times, but it does come with some cost. Too much clutter can pose physical safety risks, like tripping hazards. These hazards need special attention if you live with kids or older people. And then there’s the existential crisis of things and items you collect over a lifetime. Here are some ideas about minimizing the clutter to create safer, and perhaps happier, spaces at home:

  • Clutter can pose physical safety risks if it moves into entries, walkways, and open space. Organizational bins or toy chests can keep rooms clearer and safer. Try adding console tables or benches in the entry that contain bins, baskets, or drawers. You can also build lockers in your mud room.
  • Stuff. Can’t live with it; can’t live without… Or can you? Over the years, you’ve undoubtedly amassed a load of things. And as the volume grows, the space in which to put them shrinks. Ask yourself about your ties to the things in your life and whether or not they promote or hinder happiness. You may discover that your things steal your time. That’s because you must dedicate effort and energy to maintain and organize them on a daily basis. So why not rid yourself of some things to lighten the load, both physically and mentally? As writer Gretchen Rubin says, “Outer order contributes to inner calm.” Try rounding up items that have gone unused or unworn for the past month. Make a donation to a local shelter, nonprofit, or school. You’ll be decluttering your home and supporting your community.

Alarms take very little thought and maintenance, but they can provide peace of mind. Run through the following systems to ensure your home is ready to protect you.

  • Sensitive smoke alarms can feel like more of a nuisance than a help. So, they can be easy to forget about. Regularly check if your alarm is in working order with fully charged batteries.
  • Carbon monoxide is one of most common causes of death due to poisoning. For added safety, install a carbon monoxide detector to protect you and your family against this poisonous gas that you can’t see, smell, or taste.
  • Consider installing a home security system. Whether it’s one camera or a whole suite of cameras and sensors, some measure of security can help deter burglars and package thieves. Most systems can be linked to your cell phone for easy monitoring, home access, and other surveillance options.

Pests are pests! From mice to termites, pests can be unnerving at the least. They could also damage your home’s structural integrity at the most extreme. Consider getting a full inspection if you’re unaware of your home’s current state. If you are, take preventative steps like proper sealing of holes. You can also set traps when necessary. Remember to clean up any food or spills, and look at smart food-storage solutions, like sealable glass containers.

http://slco.org/green-healthy-homes/

https://www.serviceexperts.com/faq/how-often-should-i-change-my-air-filter-at-home

http://www.health.com/home/air-purifying-plants

https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

https://www.epa.gov/radon

Your day has spiraled into a cyclone of stress. Nothing seems to be going right. Everything sparks fits of frustration. Who is going to throw you a lifeline? What will pull you out of the gravitational grip of your bad day?

Frequently, it’s your pet.

That’s one of the great benefits of pet ownership. They can melt your stress away. Cuteness, cuddles, and unconditional support after a hard day is just the start of what your pet can do for you. The anecdotal evidence of pet-owner benefits is backed up by plenty of evidence of how pets can improve overall health.

Whether you’re single, have children, are young, elderly, or have special needs, research shows having an animal you love is good for your mental, emotional, and physical health. If you aren’t allergic to them, pets are good, healthy additions to your family.

Physical Benefits of Owning a Pet

Exercising, caring for, and just being around pets can boost your overall physical health, lower your risk of developing certain heart-related issues, and ease your aches and pains.

  • Pet owners have a better level of fitness. You won’t burn a whole lot of calories watching your pet fish swim around in its bowl. But if you have a dog, you’re likely getting more exercise than those who don’t. Turns out that knowing your pet needs exercise is a powerful motivator to get out and walk. About half of dog owners get at least 30 minutes of exercise per day, five days per week. That’s the recommended amount. And the benefits don’t stop there. Dog walkers also tend to partake in other physical activities, like sports and gardening. They also walk more vigorously than when walking alone, and saw a greater improvement in fitness than those who walked with a human companion. People often talk each other out of getting exercise, but we don’t try to make those lame excuses to our pooches.
  • Pets improve your heart health. Watching a cute kitten play or snuggling a fluffy dog can be heartwarming. It can also just be plain good for your heart. Pet owners are more likely to have lower resting heart rates and blood pressure than those who are pet-free. And having a dog can increase your likelihood of survival a year after a heart attack. Cats are particularly good for your circulation and cardiovascular health. Studies show that owning a cat at some point in your life can decrease your odds of dying from a heart attack. Cat owners also tend to have fewer strokes. While they fill your heart with love, pets also help keep your heart strong.
  • Pet owners see lower cholesterol and triglycerides levels. Lower cholesterol and blood sugar go hand-in-paw with better fitness and heart health. They are two more benefits pet ownership can bring you. This could be, in part, because pet owners tend to be more active. Pets also have been known to warn their diabetic owners ahead of dangerous drops in blood sugar—about one third of dogs with diabetic owners have shown this ability.
  • Chronic pain sufferers find some relief when they own pets. Research is unclear as to why pets appear to make it easier to cope with painful conditions like rheumatoid arthritis. Some suspect that caring for a pet helps take your mind off your discomfort and problems. Additionally, when you snuggle up against a warm pet, the heat can soothe pains associated with conditions like fibromyalgia.
  • Animals help children build up stronger immunity. Research shows that children who grow up in a household with a dog, cat, or on a farm with livestock are less likely to have allergies. Although pets can be one of the common triggers for asthma, researchers say babies that grow up in a house with a cat are actually less likely to develop the condition when they’re older—unless the mother is allergic to cats.

Emotional Benefits of Having a Pet

The most common reason people get pets is pretty simple: pets just make you feel good. Yes, they’re cute and cuddly. But the science behind all the fuzzy feelings they give you goes much deeper.

  • Pet ownership gives you stability. You know what to expect from your pets—unconditional love. They are always happy to see you. They shower you with sloppy kisses and attentive purrs. Knowing that you have someone who loves you at home gives you a sense of security and stability. Even if the rest of your world is chaos at the moment, having a loving relationship—even if it’s with a pet—can keep you grounded enough to cope. People with loving relationships toward their pets (it doesn’t count if you find them to be a burden or nuisance) also are more likely to be more confident in their day-to-day lives and have higher self-esteem.
  • Being around animals improves your mood. Throw a ball for a dog. Pet a bunny. Watch a fish swim or a turtle mosey around. You’ll feel calmer and less frantic in a jiffy. Just interacting with a pet can decrease the stress-inducing hormone cortisol and increase the feel-good hormone serotonin. You already know (from what you read above) that owning a pet can lead lower blood pressure. But that’s especially true during times of high mental stress, when pet owners are more likely to keep a lid on their blood pressure. Consider taking a break with Fido an instant chill pill.
  • Pets make you feel happy. You know that gooey feeling you get when you stare deeply into your pet’s eyes and it lovingly stares back? That triggers the same hormonal feedback loop that a mother and her newborn baby feel when they gaze at one another. This release of oxytocin, also known as the love hormone, helps you bond to your pet and vice versa. It makes you feel happy, secure, and well. If you feel like your pet is your best friend—or even your child—now you know why.
  • Growing up with a pet helps children develop empathy. Parents have long used pets to teach their children the responsibilities of physically taking care of someone else. Research shows that is just the start, because having a pet also improves kids’ emotional intelligence. The bonding hormones discussed above help children relate to a creature other than themselves. That helps kids learn to care for the feelings of their pet in addition to their physical needs. These lessons in empathy will help kids relate better to humans as they grow up. Children who have higher emotional intelligence tend to be more successful later in life.

Mental Benefits of Owning a Pet

Living with a pet not only helps keep your body healthy. It also helps ease what so often ails your mind. Pets get you out into the human world, help you work through mental afflictions, and, as you get older, help you stay cognitively sharp.

  • They make you more social. Pets give you an excuse to get out, get moving, and talk to people. Most people have strong emotions about their pets and sharing that with fellow pet lovers creates an instant sense of community. Dog parks, pet daycare centers, and online pet forums can give people an outlet to connect with others. In addition to being great companions themselves, pets can lead their owners to forging new bonds with fellow human beings. In this way, pets help banish feelings of loneliness in more ways than one.
  • Pets provide forms of therapy. Research done on kids with autism show they are able to be more social and less anxious when they have therapy animals nearby. And as the bond grows between a pet and a child on the autism spectrum, the child becomes better at sharing with others and offering comfort to those in need—when compared to similarly-afflicted children who don’t have a pet in the house. For kids with ADHD, caring for a pet can help the child learn to plan ahead and schedule things like daily feedings. Getting outside and playing with a dog can also help an ADHD-afflicted child burn off extra energy, which helps them focus later in the day. For those with PTSD, grooming and riding horses has been found to lessen their stress.
  • Pets ease the struggle of addiction recovery. Addiction experts increasingly are suggesting their patients get service dogs. One reason is that pets help you stay in the here and now. This mindfulness engages your prefrontal cortex—the part of the brain responsible for executive function. The more that part of the brain is activated, the more you are able to make healthy choices and develop good habits. In other words, having a pet can help you replace negative, destructive habits with positive ones.
  • Dogs help boost cognition in seniors. In older adults, having a pet—a dog, in particular—can help keep memory and other mental functions intact longer. A study by the University of Richmond found that dog owners over the age of 65 performed better on cognitive and memory tests than those their age who didn’t own a dog. Some theorize this is because dogs keep you physically active, plus you have to remember to provide care in the form of daily tasks: feeding, walking, and playing.

No matter the type of pet, forging a loving bond with another creature does wonders for your holistic well-being. The research is pretty clear that pets can improve your overall health. With all the benefits of having a pet—to your health and your life—it’s no surprise so many people view them as a cute, cuddly, and essential member of the family.

https://well.blogs.nytimes.com/2011/03/14/forget-the-treadmill-get-a-dog/?_r=0

https://www.cdc.gov/healthypets/health-benefits/index.html

https://pets.webmd.com/ss/slideshow-pets-improve-your-health

https://www.health.harvard.edu/staying-healthy/the-health-benefits-and-risks-of-pet-ownership

https://news.heart.org/simplescienceheart-walking-your-dog-helps-your-heart/

http://www.strokesmart.org/article?id=221

https://www.arthritis.org/living-with-arthritis/exercise/workouts/walking/health-benefits-dog-walking.php

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3609496/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4528099/

https://www.pediatrics.wisc.edu/featured-stories/allergies

http://time.com/4728315/science-says-pet-good-for-mental-health/

http://animalsmart.org/species/dogs/dogs-help-reduce-stress

http://www.greenmedinfo.com/blog/latest-study-human-pet-bonding-says-you-may-be-under-spell-0

https://www.washingtonpost.com/posteverything/wp/2015/04/14/want-to-raise-empathetic-kids-get-them-a-dog/?utm_term=.b6714d9a7063

http://www.medicaldaily.com/children-autism-can-become-more-social-cat-their-side-343684

https://www.psychologytoday.com/blog/pills-dont-teach-skills/201102/pets-kids-add

https://www.recovery.org/pro/articles/how-pets-ease-the-stress-of-recovery/

https://psmag.com/social-justice/pets-can-boost-confidence-lower-stress-43767

https://stayingsharp.aarp.org/art/connect/17/pets-health-benefits.html

http://www.womansday.com/life/pet-care/a2352/10-health-benefits-of-owning-a-pet-116238/

Acupuncture needles on head of a young woman at the spa tcm

Acupuncture needles on head of a young woman at the spa tcm

Your health today could be helped by looking back thousands of years. Reach into history and you’ll find an ancient wisdom and practice that you may have heard of, but might not truly understand—Traditional Chinese Medicine (TCM).

TCM is one of the world’s oldest forms of medicine. But in a world predominantly using Western medical science, the popularity of Traditional Chinese Medicine is regaining popularity. Many of the principles and ancient wisdom of TCM are being integrated into holistic strategies for health today.

Traditional Chinese Medicine is Thousands of Years Old

TCM—also often referred to as “Eastern Medicine”—originated in ancient mainland China. It dates back more than 2,500 years and has evolved and been perfected ever since. Even for those relying on modern “Western Medicine” which, is only a couple of hundred years old. However, there is likely a lot that can be learned from TCM practices.

But what exactly is Traditional Chinese Medicine? An understanding of the premises of TCM starts with the underlying philosophies.

Yin and Yang is the Basis of Traditional Chinese Medicine

Nature is the primary hallmark of TCM. The basic premise of TCM is that our bodies are a microcosm of our surrounding world and universe. You have probably heard of “yin” and “yang” (or at least seen the symbol).

Yin and yang is the basis of Eastern science and TCM. It is the concept that opposing forces are actually complimentary, essential, and need to exist in balance and harmony for optimal health. Some examples are:

  • light and dark
  • positive and negative
  • fire and water
  • good and evil
  • male and female
  • expanding and contracting

Think about it this way. Shadows cannot exist without light. And the premise of many modern superhero movies—good cannot exist without evil.

The basic underlying premise of yin and yang in TCM is these seemingly opposite forces need to exist in balance and harmony. Harmony between yin and yang is thought to promote health. But imbalance is thought to result in disease.

Qi—or Life Force—is an Important Concept in Traditional Chinese Medicine

Qi (pronounced “Chee”), is generally defined as the vital energy that flows through the bodies of every living thing. The literal translation from the Chinese characters means “molded by the energy of the nature”. The Chinese believed that Qi permeated everything and linked their bodies’ to the surrounding environment.

The concept of Qi is deeply rooted in Traditional Chinese Medicine. The concept was first noted in the oldest TCM scriptures, aptly named the ‘Internal Scripture.’ The concept is that vital energy circulates through our bodies in pathways referred to as meridians. Symptoms or overt illnesses are believed to be the result of blocked, disrupted, or unbalanced Qi moving through our meridians.

A properly flowing Qi is believed to be responsible for many aspects of health. Thus, a major focus of TCM practices is often targeted at unblocking and allowing our Qi to properly circulate throughout our bodies.

There are Four Types of Qi

As mentioned above Qi is the energy that is moving throughout our bodies and the world around us. But there can be other energies that can affect our circulating life force. Early Chinese philosophers and other Eastern practitioners built on this notion of Qi. They further postulated there were sub-fractions of Qi.

Generally speaking, the major subcategories of Qi became:

  • Inborn Qi—related to genetics and cellular makeup
  • Pectoral Qi—related to metabolism and consists external factors like air and food
  • Nutritive Qi—related to diet and other nutritive factors
  • Protective Qi—related to protection from the outside world or immune health

Together these various Qi are said to form interdependent networks in the body and affect:

  • Mental health
  • Emotions
  • Internal organ function
  • Sensory organ function
  • Heart health
  • Skeletal and connective tissue
  • Body fluids
  • Aging 

Thus, a basic premise of TCM is that a properly flowing and well interconnected Qi is essential for optimal health. This concept has been recently embraced by Western medical science. Systems biology is the study of complex biological systems and the networks that connect them.

These connections can be through nerve conduction, hormones, signaling molecules, electrical impulses, or even external cues like day and night. It is also the appreciation that a single input (diet, exercise, medicines, stress etc.) does not just affect one cell, or one organ, or even one biological system. Rather, an input can have very wide-reaching effects on our physiology—a concept that has been appreciated by TCM for 1000s of years.

Healthy Qi is Incorporated into Many Aspects of Eastern Philosophies

The concept of energy moving around and through every aspect of ourselves and life around us has permeated into many aspects of early Eastern cultures; many of which, have become relatively mainstream—or at least heard about—in more modern Western civilizations. These major aspects include:

  • Feng Shui—the concept of harmonizing energy in the placement and arrangement of physical objects in a space. This careful balancing of Qi through a space can affect health, wealth, and vigor of the occupants.
  • Qigong—the concept of balancing Qi through coordinated movement, awareness, rhythmic breathing, and meditative states. It is utilized during exercise, healing, and training for martial arts.
  • Martial arts—related to Qigong, this concept is known as Neijing. It often involves slow, choreographed movements, and visualization to both learn a martial art and to focus internal Qi force to achieve great feats of strength.
  • Medicine—a number of medical practices can be used to help realign Qi. These can include herbology, acupuncture, moxibustion, and reflexology.
  • Parenthood—for many centuries birth has been thought to be the result of the coming together and intertwining of the Qi from a male and female. In TCM, this is referred to as joining energy or the joining of essences.

There are Five Elements Represented in Traditional Chinese Medicine

Another important philosophy in Eastern Medicine are what is known as the “Five Phases” or “Five Elements”. Symbolically these five elements represent all phenomena, including the stages of human life, and explain the functioning of the body and how it changes during health or disease.

The five elements—or phases—of TCM include and philosophically represent:

  • Fire—a time brimming with flowering and brimming with energy.
  • Earth—a time of transition as in the changing of seasons.
  • Wood—a time of growth (think about trees sprouting in the spring).
  • Metal—a time of harvesting and collecting.
  • Water—a time of stillness and retreat.

Benefits of Traditional Chinese Medicine

Ancient TCM concepts emphasize a natural, preventive approach. At the core of the Traditional Chinese Medicine philosophy is that corrective, preventative action can help if the right steps are taken. This starts with detailed observation by a well-trained practitioner. They look for disruptions in one of the principals of TCM, and provide actions to take. These practitioners claim to catch problems before traditional Western medicine would.

However, if these early observations are not acted upon, disruptions in one aspect of TCM will lead to disruptions in other aspects of TCM principals and overt disease can manifest. This comes from the ideas of connection you read about above.

Traditional Chinese Medicine’s preventative focus makes it a good pair with Western medical science. This mixing of philosophies can create synergistic results for your health.

And the crossover between Western medicine and the teaching of TCM goes even deeper. Just look at the use of reishi mushrooms to support protective Qi. Western scientific research has found that the beta-glucans—a complex carbohydrate often found in certain plants, fungi, and bacteria—in these mushrooms play a role in immune health through cell signaling.

TCM had the knowledge, remedies, and history of success, and Western medicine found the biological underpinnings. Together this gives us a complete picture of the benefits and an understanding of why something works.

Traditional Chinese Medicine Treatments

TCM has crept into literally every society around the world. But it can go by a number of different names. Some of the most popular names are: complementary and alternative (CAM) medicine, integrative medicine, Eastern Medicine, functional medicine, holistic medicine, and alternative medicine.

But whatever you call it, practitioners use a variety of protocols to treat what is believe to be at the root of an underlying health condition. These can include interventions around nutrition, diet, herbal remedies, and various mind/body practices. These treatments can include acupuncture, cupping, therapeutic massage, scrapping, reflexology, bone setting, chiropractic techniques, breathing, exercise, and self-defense trainings.

More recently, incorporation of modern and conventional techniques, such as pharmaceuticals and surgery, can also be incorporated into Traditional Chinese Medicine approaches or vice versa. Think about how breathing techniques, massage, or acupuncture can supplement and enhance a modern, Western medical approach.

Bridging the Gap Between TCM and Your Modern Life

Today you have television, mobile phones, cars, and all the trappings of modernity. So how can an understanding of medicine from thousands of years before the Internet—or even the microscope—help you today?

It’s all about connection.

TCM is based on your connection to the world around you. And the principles of Qi—the flowing of energy through you—is based on the connectedness of your whole body.

You don’t have to memorize the terms or lists of remedies to connect your modern life to traditions that have stood the test of time. The observations and treatments might be something for you to explore. And things like therapeutic massages and martial arts exercise are fairly common today.

But you don’t even have to go that far. Understanding TCM and incorporating the principles into your life can be simple.

Start by taking a holistic approach. Strengthen your connections to the outside world (with things like gardening or forest bathing) and those connections that exist inside you. Think about how your intellect, emotions, and physical being are tied together, for instance. That’s a simple way that Traditional Chinese Medicine principles can help you strengthen your holistic health and wellness. It can guide you as you develop a healthier lifestyle that connects the pillars of physical, emotional, environmental, nutritional, and spiritual health.

https://www.nccih.nih.gov/health/traditional-chinese-medicine-what-you-need-to-know

https://www.nlm.nih.gov/hmd/topics/chinese-traditional/index.html

https://www.takingcharge.csh.umn.edu/what-qi-and-other-concepts

https://yosan.edu/what-is-qi/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7356495/

https://pmc.ncbi.nlm.nih.gov/articles/PMC5741387/

https://www.hopkinsmedicine.org/health/wellness-and-prevention/chinese-medicine

Like it or not, sweating is part of life. It’s your body’s primary method of cooling. Sweat is produced when you exercise, are nervous, or get too hot. Sweat alone is odorless, but it’s often blamed for the noticeable smell that accompanies it. And body odor does creeps up after a good sweat session.

This unpleasant aroma is really the byproduct of sweat and the microscopic environment (microbiome) of your skin. Find out what really makes your sweat smell, what you can do to control it, and how changes in your body odor can alert you to changes in your health.

Bacteria: The Originators of Body Odor

Like you read above, blame the bacteria, not the sweat. Whenever you are physically active, under emotional stress, or overheated, your body seeks to cool itself. It’s your evaporative cooling system. Excess heat is minimized by the evaporation of liquid through pores on the surface of your skin. A pungent smell is produced when sweat contacts the bacteria you normally have living on your skin.

The stench is a byproduct of bacteria consuming the sweat secreted by sweat glands. When bacteria break down sweat, they produce compounds called thioalcohols (pronounced “thigh-o-alcohols”). These compounds can smell like onions, meat, and sulfur. It’s the thioalcohols produced by bacteria, not sweat, that make your armpits stink. The bacteria—which are a normal and healthy part of your skin’s microbiome—most responsible for offensive body odor is Staphylococcus hominis.

Different Sweat, Different Scent?

body odor

While you do sweat during exercise, high heat, and stress—not all sweat smells equally. This is because there are two kinds of sweat glands in your body. Each gland produces odorless perspiration; however, their location and unique microbiomes influence their smell.

Eccrine glands (pronounced “e-krine”) are found all over the body. These glands release mostly water and are activated when internal body temperature rises. Apocrine glands (pronounced “ape-o-krine”) develop during puberty and excrete waste in the form of proteins and lipids. Stress can trigger sweat production in the apocrine glands.

Apocrine sweat glands are associated with body odor and are found in abundance near hair follicles. These glands populate the skin of your armpits and groin. Not surprisingly, these two body regions are the main sources of body odor. The bacteria that produce stinky thioalcohols love to live near apocrine glands. That is why “stress sweat” smells worse than the sweat produced by heat or exercise.

Freshening Up

Different people have different bacteria making a home on their skin. So your body odor is unique to you. Managing body odor is equally individualized.

Bathing frequently regulates the number of bacteria on your skin and helps keep unpleasant smells at bay. But that’s just the beginning.

Deodorants and antiperspirants are two effective methods for controlling body odor. These two treatments work differently from one another, but are often paired to achieve sweet-smelling results. Antiperspirants temporarily block sweat glands and reduce the amount of perspiration on the skin. As a result, the bacteria living on the skin come into contact with less sweat, reducing the amount of odor released.

Deodorants change the chemical properties of the skin to keep armpits smelling fresh. Many deodorants are alcohol-based and lower the pH of your skin. This creates an acidic environment, which is less desirable to bacteria. In addition to dissuading microbes from setting up shop, some deodorants contain fragrance that add a fresh smell to your skin.

Nutrition and Body Odor

Your diet can have a significant impact on your scent. When the food you consume is broken down and digested, some of the byproducts are released in your sweat. The following foods have been shown to increase body odor.

  1. Red Meat

Eating conservative amounts of lean red meat throughout the week is not only healthier for you, but can help you smell better. There is mounting evidence that reduced red-meat consumption is better for heart health and digestion. An interesting scientific study indicated that the same can be said for your individual aroma. After a two-week trial period, women found the scent of men who laid off red meat significantly more pleasant and attractive than those who upped their red meat consumption. If you want to impress your date, try to steer clear of red meat.

  1. Alcohol

Evidence of a drinking binge is found on your breath and your sweat. When your body metabolizes alcohol, a compound called acetic acid is released. Acetic acid is commonly found in vinegar and gives off a strong scent. Your pores expel the excess acetic acid created by alcohol metabolism. When this pungent compound is added to your sweat, you may notice its distinct aroma. Make sure to drink responsibly and pair alcoholic beverages with healthy, high-protein and high-fiber meals. This will help slow digestion and reduce any off-putting odors.

  1. Spicy Food

Some foods are naturally fragrant and the chemical compounds that cause their smell are not entirely broken down before exiting the body. These foods include curries, garlic, and onions. Spicy foods are added to meals to increase flavor and are great for giving low-calorie lunches and dinners extra zest. But the high sulfur content of these ingredients contributes to their aroma, and causes a distinct odor that lingers on your breath. The same odor seeps through sweat glands and mixes with the bacteria on your skin to create a particularly unpleasant smell.

But you don’t have to be relegated to mild food. When used in moderation, spicy foods are great for your health. These herbs and spices are believed to boost metabolism and are powerful antioxidants. By periodically including them in your diet, you can avoid the stench while reaping their free-radical-fighting benefits.

  1. Junk Food

Aside from its well-known ability to sabotage a healthy diet, junk food can also contribute to body odor. Highly processed and prepackaged foods are loaded with calories and sugar, and lack an aromatizing molecule called chlorophyll.

Chlorophyll—the green color in plants—is a potent antioxidant naturally found in green vegetables. It neutralizes bad smelling odors across the board, from sweat to flatulence. It can also help remove unwanted compounds from your body (detox). Chlorophyll can literally sandwich unwanted molecules between two molecules of itself, literally holding on to it until our bodies can excrete it. So getting your fill of greens may be the trick to reducing smelly body odor.

Smelly Signals—What Your Body Odor May be Telling You

While your personal hygiene routine may include covering up any distracting body odor, it is important to know that changes in your scent can signal changes in your health.

Increased pressure from work and school can cause a noticeable increase in body odor. Perspiration is ramped up during periods of physical and emotional stress, providing plenty of sweat with which odor-causing bacteria can mix. These body odor changes don’t just occur under your arms. Your feet and breath can be affected, too.

Smelly feet manifest themselves during puberty and can linger all the way into adulthood. However, especially pungent-smelling feet and shoes can be caused by fungal growth. Fungi thrive in moist, warm environments. Damp tennis shoes and sweaty feet are perfect candidates for fungal infection.

To avoid attracting any strange fungus, don’t go barefoot in the gym locker room. Keep your athletic shoes, socks, and, most of all, your feet dry. A dry environment is unattractive to fungi and can keep them from stinking up your shoes. So, change your socks often and rotate between two or three pair of shoes if you need to allow them to adequately dry.

Sweet-smelling breath is another noticeable change in body odor. In healthy people, this usually happens when carbohydrates are under-consumed so instead the body breaks down fatty acids to use as energy. Fatty acid breakdown produces acetone and other ketones which give the breath a sweet, fruity smell.

Although sweating may feel and smell unpleasant, it is a natural and healthy process. To avoid overpowering body odor, take into consideration what actually causes the smell. Keeping clean and applying either antiperspirant or deodorant can minimize the aroma of the bacteria that live on your skin. And take notice of changes to your body odor that may indicate a change in your health.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

References

https://www.npr.org/sections/health-shots/2015/03/31/396573607/meet-the-bacteria-that-make-a-stink-in-your-pits

https://www.mensfitness.com/nutrition/what-to-eat/8-foods-make-you-stink/slideshow

https://www.ncbi.nlm.nih.gov/pubmed/16891352

https://www.menshealth.com/health/body-odors-signal-health-problems/slide/2

https://health.howstuffworks.com/skin-care/information/nutrition/diet-body-odor2.htm

https://www.mayoclinic.org/diseases-conditions/sweating-and-body-odor/diagnosis-treatment/drc-20353898

https://www.prevention.com/health/health-concerns/causes-body-odor-and-what-it-means

http://goaskalice.columbia.edu/answered-questions/getting-your-fill-chlorophyll

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worst foods for your waistline

worst foods for your waistline

Newsflash! Potato chips still aren’t good for you. That’s probably pretty obvious. And you already know a healthy diet and activity are important for maintaining your weight. But one large, long-term study got very specific about the worst foods for your waistline.

Researchers spent 20 years studying over 120,00 healthy people. Evaluations every four years helped the study pinpoint foods and behaviors that have the biggest impact on weight gain over time.

A More Complex Remedy

You probably already have some guesses. But before we start naming names, there were some interesting overall conclusions. They may reinforce what you know and add information to shape your healthy lifestyle.

Let’s start with the one you might guess. Highly refined or processed foods, liquid carbohydrates, and alcohol consumption were found to contribute to weight gain. But fruits, vegetables, nuts, and whole grains showed the opposite effect—limiting weight gain.

That’s kind of a no-brainer, but the next one is less obvious. Mostly because it’s common to hear “eating less and exercise is all you need.” It’s an easy way to describe the change to a healthy lifestyle. But the study adds some nuance.

Their analysis suggests “dietary quality (the types of foods and beverages consumed) influences dietary quantity (total calories).” So it shifts the conversation from “less is more” to “the right amounts of the right foods.” Overall, it means choosing better, healthier options help keep your overall energy balance in check.

Weight Gain Can Sneak Up on You

Weight management is inextricably tied to the laws of thermodynamics. It all comes back to the conservation of energy—total energy in a system remains constant. Basically, you can’t make energy disappear. If you eat calories and don’t use them, they’re stored.

That reality makes weight gain easy over time. While a cheat meal won’t pack on five pounds of fat, constant calorie overruns impact your weight and health. And it doesn’t take much.

The study found that consistently having an extra 50–100 kcal per day is enough to add weight. Those small increases stack up over time. That’s how the average study participant gained 3.35 pounds during each four-year interval.

Findings like this underline the importance of daily dietary diligence. And shows the wisdom of taking the long-term approach of lifestyle change over quick-fix, fad diets.

Top 6 Worst Foods for Your Waistline

Now the part you’ve been waiting for—time to see how close your guesses were. Here are the worst offenders:

  • Potato chips: The absolute worst—of the foods in the study, at least. Increased servings of these snacks contributed a four-year average gain of 1.69 pounds.
  • Potatoes: You can’t have potato chips without potatoes. It’s probably no surprise that increased servings of the starchy root tacked on a four-year average of 1.28 pounds.
  • Sugar-sweetened beverages: Exactly one pound was added for study participants who increased sugary-drink intake.
  • Unprocessed red meats: The study found an 0.95-pound average gain for those who increased red-meat servings over four years.
  • Processed meats: You hear about how bad these are for your health. And the study found processed meats accounted for 0.93 extra pounds on average.
  • Alcohol: An additional drink each day meant participants added 0.41 pounds, on average, over four years. Again, that’s almost half a pound for each drink you add per day.

How did you do? Hopefully the clues above about starches, refined grains, and processed foods helped you out. Or maybe you were tipped off by other studies that have found similar results about these types of food.

The authors suggest the satiating inability of starches and refined grains may be to blame. Since they don’t make you feel as full, you eat more to fill yourself up. That could account for the constant extra calories that can really add up.

Foods to Stock Up On

The study didn’t just have bad news for carb cravers. It also identified some of the food types that showed positive effects on weight over each four-year period. Here’s what they found:

  • Yogurt: Kind of surprising that this was the study’s best of the best. The authors admit it could be confounding factors or maybe the bacterial benefits could be to blame. Other research over two decades has linked calcium-rich foods and weight. Whatever the cause, the results showed a four-year average of -0.82 pounds for participants that increased servings of yogurt.
  • Nuts: Nothing crazy about this one. Nuts are constantly mentioned as a part of a healthy diet. The study showed an average of -0.57 pounds for these protein-packed snacks.
  • Fruits: Those who ate more fruit ended up -0.49 pounds, on average over four years. The study didn’t find the same results for 100-percent fruit juice.
  • Whole grains: Unlike their processed cousins, whole grains showed a four-year average of -0.37 pounds.
  • Vegetables: This large variety of this category might explain why vegetables only accounted for an average of -0.22 pounds. But that’s still another reason to eat more vegetables.

The results probably reinforce your ideas about what a healthy diet looks like. The authors list some reasons why this group of foods showed benefits for keeping weight gain in check. And it goes beyond simple calories.

The study suggests satiety may to blame again. With higher fiber content and slower digestion speeds, these foods make you feel full. And if you’re eating more whole grains, nuts, fruits, and vegetables, you may not feel the need to fill up on other more processed, higher calorie foods.

Time to Start Healthy Habits

Diet is only a piece of a healthy lifestyle. And this study took a look at behaviors and habits that impacted weight gain over time, as well.

Health isn’t as simple as diet and exercise. But physical activity did have a huge, positive impact. Across all groups, physical activity accounted for a four-year average of -1.76 pounds. So, those who got moving fared well in the battle against weight gain.

A sedentary activity—watching television—had the predictably opposite effect. Study participants added 0.31 pounds per hour, per day. Some of this was tied to the snacking that happens during television session. Either way, it gives binge watching a new meaning.

For most of us, sleep is a pretty physically idle experience. But your sleep was tied to positive outcomes. Those whose nightly sleep averaged less than six hours or more than eight hours showed more weight gain.

The study’s advice might sound familiar—eat a fresh, healthy diet, sleep, and get off the couch. But it adds some complexity to the common “just eat less and lose weight” idea.

And whether your guesses about the foods were right, it’s a nice reminder. Checking your progress towards a healthy lifestyle can have an impact. The authors say repeated assessment over time is important. So use the information to make changes and build your health lifestyle.

References

Mozaffarian, Dariush, M.D., Dr.P.H; Hao, Tao, M.P.H.; Rimm, Eric B., Sc.D.; Willett, Walter C., M.D. Dr.P.H.; Hu, Frank B., M.D., Ph.D. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men. N Engl J Med. 2011 Jun 23; 364(25): 2392–2404.

gardening

gardening

Exercising and eating right are said to go hand-in-hand, but when you work in a garden, they actually do. Gardening is one way to maintain your health and enjoy time outside. It’s a great way to keep fruits and vegetables in your diet, and get some exercise. Growing your own food is also healthy and sustainable for the environment. See how learning to garden can improve your quality of life.

Gardening Improves and Promotes Healthy Nutrition

Gardening is a hobby that can easily and effectively increase your daily access to healthy foods. Nutritious snacks and delicious dinners are only a stone’s throw away when you regularly keep a garden. Whether you garden at home or with your community, regular access to fruits and vegetables improve your nutrition.

Surveys of children whose schools have after-hours gardening programs illuminate how beneficial gardening can be for individual nutrition. Teachers at schools with these programs can utilize the garden in developing health and nutrition curriculum.

A 2005 study of fourth grade classrooms with after-school gardening programs provides a great example. In the study, teachers reported the eating habits of their students had improved with regular access to their school’s garden. Principals reported a nearly two-fold increase in use of the cafeteria salad bar by students.

The students also illuminated the health benefits of the school garden in their personal nutrition. Fourth graders were surveyed before and after the incorporation of the school garden into the curriculum. They answered two yes/no questions: “I eat vegetables every day,” and “I am physically active every day.” There was a significant increase in the proportion of students answering affirmatively after participating in the gardening program.

gardening

Gardening Provides Exercise on a Daily Basis

It should be noted that in the study mentioned in the previous section, children who participated in after-school gardening programs increased their daily vegetable intake AND their daily exercise. Gardening gets your body to work and gets you into nature.

Gardens require daily care in order to produce plentiful crops. Harvesting the rewards of a diligently kept garden can motivate gardeners to get up and move. Gardening provides the body with moderate cardiovascular exercise. Regular exercise of any kind, including gardening, reduces the risk of heart disease and can improve strength and stamina.

Older-aged populations can have trouble finding regular exercise regimens for which they feel well-suited. Gardening is great functional exercise for everyone, including the elderly. Functional exercise refers to activities that include: stretching, pushing, pulling, lifting, squatting, etc. These activities all improve muscle tone and flexibility, and improve general well-being.

Gardening Improves Self-Perception of Mental Health

Gardening has been called good for the soul. There are actually several aspects of this hobby that make that description accurate.

Gardening promotes mental and physical health. When you garden, you interact with nature on a regular basis. It also gives you a chance to serve others. Simply put, gardening makes us feel good.

A number of studies have recently reinforced the importance of our relationship with nature. Being immersed in nature, including a garden, opens the door for creativity to bloom. Unplugging from technology and stepping outside to do work in the garden is refreshing for the mind and spirit.

The physical exertion required in gardening helps maintain blood pressure in the normal range and increases your production of endorphins. Endorphins have been referred to as “feel-good” hormones because they help us feel happy and full of life. Endorphins are also crucial in reducing stress. That’s why so many people take up gardening as a stress-relieving hobby.

Gardening Can Establish Community and Boost Civic Engagement

In addition to relieving stress, gardening also provides opportunities to serve others. After working in a community garden, many gardeners give their extra fruits and vegetables to friends and neighbors. This kind of community engagement and service encourages a healthy mental state and helps build strong communities.

Community gardens have been increasingly popular in neighborhoods far from a dependable source of produce, like farmer’s markets and grocery stores. Community gardens are also almost always free to use or require very little in order to participate.

Several communities in the United States and abroad have adopted community garden models. Notably, the California Healthy Cities initiative of 1988 has established fully functional and busy community gardens all over the state. These gardens are funded through grants and city budgets, and are staffed by volunteers and garden experts.

Community members have access to cooking classes, healthy meal-preparation instruction, and gardening help through these local programs. Skill-building opportunities for participants, involvement of volunteers, and commitment of local leadership have made especially successful community gardens.

Community gardens have continued to flourish in cities across the globe because they promote public health and a high quality of life. They encourage healthy living and eating, community engagement, and civic and neighborhood pride. These gardens also promote sustainability and the local environment.

Summary

Gardening, in your own yard or as a community, is a great exercise in proper health and nutrition. Being active in your garden relieves stress and provides your body with regular exercise. Gardening can also give you the chance to build a deeper relationship with nature, which has been shown to improve mental health. Community engagement and neighborhood pride come as a result of spending quality time in your garden. Take the chance to develop your green thumb and try gardening.

 

Cigarette smokers are known to have an increased risk of heart disease and myocardial infarction (MI). Smoking negatively affects the cells lining the blood vessels (endothelial cells) and reduces the body’s output of plasminogen activator (t-PA), a substance involved in the normal breakdown of clots within the vessels. Previous research has linked fish oil to heart health benefits associated with improvements in blood lipid levels, blood pressure, heart rate, reductions in clotting, and overall vascular health.

In a study published in the journal Heart, researchers investigated the effects of omega-3 fatty acid supplementation on cardiovascular health and vascular function in otherwise healthy smokers. The randomized, double-blind, placebo controlled crossover trial included 20 cigarette smokers that were given either 2 grams of fish oil or placebo for a 6 week period.

The daily fish oil supplements were associated with an increase in t-PA at twice the level of the placebo group. Substances known to dilate blood vessels, thereby increasing blood flow, were also significantly higher in the omega-3 supplemented group compared to placebo.

This study is the first to show that omega-3 fatty acids may enhance endothelial t-PA release and improve endothelial vasomotor function in cigarette smokers. The researchers note that while the omega-3 supplements may have improved vascular function in smokers, they still aren’t likely to match the endothelial function of non-smokers, so quitting smoking is still a key factor in reducing heart disease risk.

For tips on how to quit smoking:

https://www.cdc.gov/tobacco/quit_smoking/index.htm

http://www.who.int/tobacco/quitting/en/

http://apps.who.int/iris/bitstream/10665/112833/1/9789241506939_eng.pdf?ua=1

Din JN et al. Effect of ω-3 fatty acid supplementation on endothelial function, endogenous fibrinolysis and platelet activation in male cigarette smokers. Heart. 2013 Feb;99(3):168-74.