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Tag: health

  • Stretch, It’s Good For You

      Our bodies, when young, in most cases, are kind of really great. With minimal aches and pains, we can get up and out of bed easily (though reluctantly), sit and stand without assistance, and we can get through the day without assistance needed physically. But, that can change. 

    Bodies Grow Weary

         Like with most things, with time, we will wear out. We will grow old and tired and sore because our vessels can only hold us up for so long. In time, our joints will begin to ache, and we will begin to lose our ability to perform daily tasks. We won’t ever be as nimble as we were in our youth, but there are things that we can do to prevent us from losing too much of our abilities to do things. We can stretch to maintain muscle health and flexibility. These are important factors to preventing aches and pains and preserving independence. 

    Our Bodies as we Age

         As we age, we lose flexibility in our muscles and tendons as they shorten and stiffen and stop functioning properly. Our range of motion will decrease and pain will increase. Even bending down to tie our shoes will become difficult and maybe put our backs out of commission for days. Muscle cramps and pain and damage, strains, joint pain and falling are some of the things we’ll be at risk for if we don’t take care of our bodies now, but we most certainly can take care of our bodies now. We can stretch. Stretching helps maintain flexibility which then increases our range of motion. For example, the distance from fingers to shoelaces is not only a far distance away, it also requires multiple muscle groups to be put to work. Stretching allows for our backs to bend and knees to fold and fingers to tie our shoelaces. 

    Now What?

         So, what do we do with this information? We take it with a grain of salt and then we go stretch. Start gentle with easy repetitive motions like marching in place. Then we start stretching our muscles, holding positions that stretch out calves, hamstrings, hip flexors, quadriceps, shoulders, neck and lower back. Just don’t push it into pain because your muscles will tighten and your stretching then will become counterproductive. 

    To Conclude

         Do things to try to keep your bodies as healthy as possible, because while we can’t deny the fact that sometimes, we get really unlucky, but what if we do get that lucky? What if we do get to grow old? We wouldn’t want to be in pain. Now remember, I’m a random person on the internet, you’ve got a brain, try your best out there, and good luck.

  • Beauty is in the Eye of the Beholder

    Beauty is in the eye of the beholder. I hold this statement to be true. Society has set beauty “standards” that simply do not benefit anyone, even those who fit said “standards”. When the word beauty is mentioned, what is the first thing that comes to mind? The first thing that might come to mind might be physical appearance and that’s ok. Unfortunately, this is how the word and concept of beauty is first taught to many of us. It can be damaging to have one perspective of beauty. It is time to unlearn this single version of what beauty means. Take that power back and define beauty under your own terms, self love is the best kind of love.

    Defining Beauty for Ourselves

    In a society that constantly pushes impossible and ever changing beauty standards, it can be difficult to understand what beauty means to us. The thing about beauty is that it is everywhere! Beauty does not have to look a certain way, be a certain color, have a certain shape, sound a certain way. Beauty is what you decide it is, much like art. The simple fact that someone disagrees with you should not discourage you from believing that something or someone is beautiful. That is the first thing to know about defining beauty, not everyone will agree with you and that is ok because they do not have to. 

    I find beauty in the unconventional, the experimental. The world would be quite boring if everything and everyone in it looked the same. We would not have much to be inspired from. Beauty is inspiration and it is limitless. I find beauty in my culture, in music, in knowledge, in community, in people, in my everyday observations. We are quick to judge but if we take a closer look and remain open-minded, we are bound to find something we may find beautiful. Beauty is not superficial, beauty is also held within. Your thoughts, your kind gestures and your knowledge contribute greatly to how you present yourself to the world. Be kind to yourself, always.

    What are some ways that you redefine beauty?

  • My Love For Carrot Cake

    I have always had a sweet tooth, that’s not bound to change any time soon. Oftentimes, we are told that sweets are bad for us and we should limit our intake. The reality is that too much of anything can be bad for us – even the good stuff! When I think about food, I think of love and connection. It is important that we have a healthy relationship with food. It is important to create a balance and not shy away from what is considered “bad” or “unhealthy”. 

    During the COVID-19 pandemic, my mother and I decided to get into baking. We experimented with different types of recipes and different types of ingredients. In the end, it was a simple carrot cake recipe that won me over. I would make it with or without my mother for my entire family every time I got the chance to. This simple, sweet delicacy brought us together. It is the reason why I enjoy it so much and think of love and togetherness whenever I have it. It can be deemed “unhealthy” because of the oil, butter or sugar content in it and if that is of concern, the amount can alway be adjusted! Nothing is set in stone when it comes to following a recipe. There is always room for experimentation and even if you don’t wish to change the recipe, any food is enjoyable in moderation!

    So far, I have made and ate carrot cake on its own, with chocolate chips, with nuts, with coconut, fruits,  and I have yet to explore other ways of having it. My favorite way to have it is with a dollop of vanilla ice cream on top or next to it. It is very easy to feel guilty about what we consume. I see it this way, if it makes you happy and you feel great in the moment, allow that feeling to sit in and last. We all deserve the happiness that comes with enjoying our favorite foods no matter what.

    Aside from carrot cake, fried oreos come in a close second! What are some of your favorite foods to indulge in every once in a while?

    Here’s a recipe you can try!

  • Don’t Ignore Sweat, It’s Good for You

    Ever wondered why sweating is important? And how sweating may be beneficial for your skin too? Well, today I’ll be discussing the benefits of sweating. 

    The Function of Sweating:

    Sweating is a natural response to cooling our bodies down, especially during exercise or physical activities. Sweat glands are essential in regulating the body’s temperature. When our bodies overheat, sweat begins to produce and without sweat it can potentially lead to a serious problem. What kind of problem, you ask? A common problem when there’s lack of sweat is the risk of heat exhaustion. Dangerous, indeed. For this reason, sweating plays a vital role in keeping us in check. 

    Exercise and Sweat: 

    Moreover, according to honehealth.com, an expert on sweat studies named Andrew Best, has talked about the benefits of sweat during exercise. He describes that sweating can be enhanced throughout daily exercise. The more you exercise, the more sweat is increased resulting in withstanding for longer periods and higher intensity because sweat glands are keeping you cooler. As he stated from a previous research study “subjects who participated in aerobic training four times a week for eight weeks, either on an exercise bike or running on a treadmill, improved their fitness by an average of 19 percent and their sweating capacity by an average of 38 percent.” (Best, 2022) 

    Healthier Immunity: 

    Research has shown that sweating is also beneficial for immunity health. Sweating provides the necessary objective of removing toxins from your body. By exercising or simply heading out on warmer summer days the influence of sweat is your protector in helping your body kill pathogens and therefore improve your immune cells. So, take a walk, do a little jog or a run and it will do the job in helping you maintain your immunity in shape!

    Sweat and Skin: 

    Sweating surprisingly has some benefits for your skin. Studies have shown that sweat can have a good impact on skin glow. By exercising or heading outdoors during a hot summer day and sweating it out can lead to positive results to anti-aging effects, moisturizes your skin, kills harmful bacteria from skin, cleanse skin, and much more. So why not, sweat it out and enjoy the benefits that sweat brings to you! 

    Sources:

    1. Frothingham, Scott. “Sweating Benefits: Beyond Body Temperature Regulation.” Healthline, Healthline Media, 25 Apr. 2019, www.healthline.com/health/sweating-benefits. 

    2. Middleton, Tracy. “9 Surprising Things Sweat Can Reveal about Your Health.” Hone Health, 18 July 2022, honehealth.com/edge/health/benefits-of-sweating/. 

    3. “Boost Your Immune System during COVID-19.” Iowa Specialty Hospital, Iowa Specialty Hospital, 20 Apr. 2020, www.iowaspecialtyhospital.com/news-and-events/news/boost-your-immune-system-during-covid-19. 

    4. Ford, Rosie. “Sweating Is Good for You, and These Are the 5 Biggest Benefits.” DMoose, 4 Apr. 2023, www.dmoose.com/blogs/health-lifestyle/is-sweating-good-for-you. 

    5. of Frisco, By Dermatology Consultants. “What Effects Does Sweating Have on Your Skin?” Dermatology Consultants of Frisco, 5 Dec. 2019, mydermconsult.com/blog/what-effects-does-sweating-have-on-your-skin. 

  • Give Yourself Some Time for A Run

    Giving yourself some time to exercise is beneficial for a healthy mind, body, and health. Exercising is all about having fun and making yourself feel good. It’s a fun way to begin setting up fitness goals whether you want to be active, stay healthy, be in shape, or whatever it is you would like to achieve. Exercise doesn’t have to be boring and it’s more of finding interest in activities you enjoy doing. So, for today’s post I would be recommending running simply because anyone can benefit and start out if you are a beginner. 

    I started out running during my high school days as I was part of the school’s campus track and field team. In which, I participated in cross country and indoor track. Indeed, a marvelous experience filled with lots of good memories. Nowadays, I’ve been a casual runner. In terms of adding a little exercise into my routine whenever possible to stay active and healthy.

    Running for at least 10-15 minutes or more provides significant improvement to your health. These health benefits include the reduction of the risk of cancer, heart disease, boost your mood, relieve stress, improve sleep, strengthen legs and much more. Running is known to be a terrific cardio booster!

    For starters, it’s best to begin at a moderate pace. Try not to push yourself too hard and take it easy and light. But wait! How can I not mention warm-up for at least 5 minutes before running. Warm-ups are essential in order to prevent injuries and loosen up leg muscles. So, here is an informative article written by Watson on “How to Warm Up For Runners: Warm Up Exercises before Running.” I recommend checking it out. As you start running, I recommend starting out for 10 minutes and pace yourself comfortably. As the months go by, you can increase your minutes by 2-3. Within those months you will be able to increase your speed, distance and so forth. Stay healthy and happy running!

  • Make your Mornings Brighter with a Walk

    Have you ever thought about making your mornings brighter with walk? And did you know there’s quite a number of advantages in starting your day with a morning walk, outdoors? Well, let’s start discussing the benefits and make your mornings brighter!

    Here’s why: 

    A Routine Consistency:

    Walking is indeed a form of exercise. It’s a healthy habit to start your day with a morning walk and enjoy outdoor fresh air and nature surroundings. Studies have shown that those who often exercise early mornings have set a habit of daily exercise routine. But a change in exercise schedule may always occur under circumstances. Getting up from your bed and beginning your day with a walk, will not only keep you active or stress relieved but will help maintain a consistent routine.

    Eases Your Mood:

    Heading out for a morning walk will help with your wellbeing. A daily walk of at least 10-15 minutes or more could provide you with a variety of benefits. A morning walk helps reduce anxiety and depression, for instance. According to IRT, morning walks help one to feel content and think, reflect and clear their mind, improving their mental health. What’s even better is that if there’s a local park in your neighborhood – spending time with nature could ease and boost your mood. Just by hearing the sounds of nature will bring you peace and relaxation.

    Strengthen Your Muscles & Better Health:

    Why not, and take the opportunity of incorporating daily morning walks into your routine in order for a healthier and stronger you? Morning walks will keep you moving and reduce the risk of disease such as heart disease, stroke, diabetes, for instance. It may help with weight loss as you walk at a moderate to fast pace. Therefore, tone your legs and abdominal muscles, which increases a range of motion while strengthening your leg muscles. So, rise up and get walking! Stay healthy!

    Sources: 

    1. https://www.webmd.com/a-to-z-guides/health-benefits-morning-walk
    2. https://www.irt.org.au/the-good-life/9-health-benefits-of-a-morning-walk/#:~:text=Lower%20blood%20pressure%2C%20improved%20blood,of%20heart%20disease%20by%2035%25.

  • Exercising For a Healthy Quality of Life

    Including exercising into your daily routine is essential for a healthy quality of life. Everyone benefits from a form of exercise, whether it’s endurance, strength, balance, and flexibility. It’s only a matter of choosing any or even better if you combine a couple of the following four types of exercises as mentioned above. However, keep in mind to always warm-up before/after doing any type of exercise, and ask advice from qualified fitness professionals, especially your doctor. 

    Now, I’ll be explaining the benefits of the four types of exercise. Let’s begin with,

    Endurance:

    Endurance exercise, also known as aerobic, primarily focuses on stamina. The goal of doing endurance exercise is to help you keep fit and healthy while increasing your heart rate and breathing. This allows you to do activities you would like to do for longer periods without getting tired. Therefore, it improves your heart, lungs, and your circulatory system. Some examples of the exercises include walking, running, jogging, cycling to name a few. 

    Strength: 

    Strength training exercises focus on building stronger muscles. It’s also recognized as weight training, resistance training, for instance. The benefits of doing strength exercises is to help you enhance your cardiovascular health. Furthermore, it improves mobility, balance, posture, strong bones, weight loss, prevents injury and reduces the risk of chronic diseases. Examples of strength training exercises include lifting weights, squats, bench press, deadlifts, push-ups, and more. It’s a great choice if you are looking forward to increasing muscular strength. 

    Balance: 

    Balance training exercises help maintain coordination and prevent injuries such as falls. This exercise is definitely beneficial for older adults. Having good balance is essential for mobility, stability and improves awareness of position. The benefit of this exercise is increasing muscular strength and improving joint stability. The common exercises include tai chi, yoga, heel-to-toe-walk, single-leg balance, weight shifts, are a few examples. 

    Flexibility: 

    Flexibility training is the focus of stretching your muscles. The goal of stretching exercises is to enhance your range of motion and to allow your muscles to stay strong. Therefore, help prevent injuries, pain tension or soreness, improve your posture and mobility. For this reason, flexibility training is crucial and shouldn’t be neglected. So, it’s recommended to make it part of your daily exercising activities. The following are examples of flexibility exercises: back stretch exercise, forward lunges, inner thigh stretch, ankle stretch, side lunges, pilates, and yoga are common ones.

    Sources: 

    1. https://www.nia.nih.gov/health/infographics/four-types-exercise-and-physical-activity#:~:text=Research%20has%20shown%20that%20it’s,strength%2C%20balance%2C%20and%20flexibility.
    2. https://www.heart.org/en/healthy-living/fitness/fitness-basics/endurance-exercise-aerobic
    3. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
    4. https://www.healthline.com/health/fitness/benefits-of-strength-training 
    5. https://www.livescience.com/55321-balance-exercise.html
    6. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/balance-exercises/art-20546836#:~:text=Stand%20with%20your%20feet%20hip,repeat%20on%20the%20other%20side. 

  • Makeup and Beauty Ethics

    Makeup is an exciting way to express ourselves! Anyone can use makeup to get the desired look they want, there are many ways to express yourself with it. It isn’t always all fun and games though. When it comes to cosmetics, many of us express concerns as to what exactly is IN our cosmetics. What exactly are we putting ON our faces? Makeup product labels usually come with an ingredient list much like food labels come with a nutrition fact label. The only problem is that most of these ingredients can be very difficult to pronounce and we may not know much about them. Many of us also express concerns for brand ethics. Are brands still testing on animals? What is their effect on the world we live in?

    Opting for Clean Beauty

    We all have brands that we feel we simply cannot live without but when should we consider swapping certain products for “cleaner” products. The term “clean beauty” relates to products that are made without ingredients and processes that may harm our health or the planet. Many stores have implemented a “clean beauty” section as well, which shows that companies have taken our concerns into consideration. We won’t necessarily tell you what to buy or what not to buy but here is a list of ingredients we recommend you to look out for and avoid when purchasing cosmetics.

    • Formaldehyde
    • Mercury
    • Isobutyl
    • PFAS
    • M- and O-Phenylenediamine
    • Dibutyl
    • Paraformaldehyde
    • Methylene Glycol
    • Quaternium 15

    Sourced from EWG

    Cosmetics should be fun but they should also be safe! If you’re someone who is also concerned about brands testing on animals, look for the cruelty-free bunny logo, usually placed on the back of the product. A quick google search can also get you an answer to this concern! I will list a couple of my favorite clean beauty products if you need somewhere to start. Clean beauty doesn’t have to be expensive either, some of the best clean beauty products can even be found at your local pharmacy! Comment your favorite clean beauty brand or product below!

    • e.l.f cosmetics
    • Good Molecules
    • Ceremonia
    • ILIA
    • Osea
    • Rare Beauty
    • Purezero

    Image sourced from Cruelty Free Kitty

  • How Exercise Benefits Our Overall Well Being

    One of the best activities we benefit from is exercise! Exercise is constantly advertised as a way of reaching an “ideal” body standard but exercise is more than that. That isn’t much of an encouragement to get our bodies moving. I believe we deserve to know more about the benefits of exercise. Exercise can benefit you in ways you’ve possibly never imagined! Your bones, muscles, brain and immune system all benefit from exercise.

    Benefits of Exercise on Your Brain

    Let’s keep in mind that mental health and brain function matter just as much as physical health does! Due to the fact that exercise helps increase blood flow and oxygen levels in the brain, our mood, learning, memory, thinking and judgment skills improve. Cognitive function is essential for our day to day lives and that is why we want to keep our minds sharp. We also get better quality sleep and who doesn’t enjoy a good night’s rest? Exercise also has positive effects on mood. It can help reduce the risk of depression and anxiety because we release brain chemicals known as endorphins. This is why you feel uplifted when you complete an exercise even if you were dreading exercising. Something as simple as going out for a walk can allow you to reap the benefits of exercise.

    Benefits of Exercise on Your Body

    When done correctly and intentionally, exercise can improve the function of your muscles and bones. With exercise, your body’s muscles and bones strengthen and so do their function. Bone strength is important as it helps prevent injuries especially as we get older. Muscles help us manage daily tasks, they determine how well we’re able to handle certain weight, activity, and force. Exercise can also help reduce health risks such as diabetes because it helps regulate our glucose levels. It can help keep blood pressure and cholesterol levels regulated as well which help prevent heart related disease. Finally, because exercise allows us to get more oxygen into our lungs and blood flow to our heart, it can help keep our lungs healthy. This helps keep our immunity strong! Which types of exercises do you prefer?

    Information gathered from the Center for Disease and Control Prevention

  • Let’s Limit Our Screen Time!

    In today’s world, it almost seems impossible to find enjoyment and entertainment in activities that don’t require us to be on electronics. We search for entertainment on our phones, televisions, laptops, tablets and so on. Anything with a screen seems to drag us in and keep us entertained for hours on end. We even tend to forget that too much screen time can have negative effects on us. We don’t consider how too much screen time affects our brains and bodies. A healthy habit we must consider is limiting our screen time! It is definitely way easier said than done even with all of the tools and alternatives available.

    How Can We Limit Screen Time?

    According to reidhealth.org, “adults should limit screen time to less than two hours per day”. So how exactly can we limit our screen time? There are many phone apps and settings that help you track your screen time. Tracking this helps you become aware of how long you’ve spent on an electronic device. You can even set a timer! Phone settings also help you silence or turn off notifications. Doing so can help you avoid unnecessarily checking your phone every time the screen lights up. Leaving your phone or any other electronic out of arm’s reach and out of sight can also help you limit screen time. Right now, it seems impossible to avoid screens but what you do to help yourself create screen limiting habits is a great start.

    What Can We Do Instead?

    With entertainment at our fingertips, we forget that other activities exist. Reading, journaling, creating art, exercising, spending quality time with friends and family, cooking, exploring your neighborhood are all great alternatives. This also enables you to pick up a skill and find enjoyment in new activities outside of watching and scrolling. It is beneficial to your mind and body as well. Since screen time is usually done in a resting state, our bodies suffer from lack of physical motion. Over time, this can lead to health  problems beyond a sore neck, insomnia and poor posture. Some of the negative effects that our brains experience are mood changes, changes in cognition, memory, ability to focus and possibly depression and anxiety. Limiting your screen time may be difficult but the benefits are worth it. We, the bloggers of Kindly Beautiful, want to help you to  be the best version of yourself!

    Read more about the effects of screen time here!