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Exercises For Stress: 5 Best Exercises To Get Rid Of Stress

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In a world where every person is dealing with a different situation, there is something which is common with everyone; stress. Stress is a factor affects every person at some point of time in life, some people deal with it more often than the others. Every person has his or her own way of dealing with stress; some people get rid of it by listening to music and some find relief in sleeping. However, there is one way of dealing with stress which helps you use that negative energy to your benefit, both mentally and physically. Yes, we are referring to exercise. Engaging in workouts helps you shift your focus from stressing factors. This is when your body produces endorphins, the happy hormones, which help you fight stress in a much better way.
Here’s a list of the 5 best exercises which can help you get rid of stress in no time.
1. Interval training
Most of the stress arises when you need to meet deadlines. In such a scenario, squeezing in some time for workouts may sound laughable, but there’s one form of workout you can practice in such short intervals. It’s interval training. Interval training refers to shorter, more intense workouts, with lesser breaks. This helps you cut down the amount of time you spend on workouts. It is helpful and healthy for people who stay both stressed and aggressive. Spend only 15 to 20 minutes on cycling, treadmill and rowing machine and that’s all.
2. Yoga
One of the most potent benefits of yoga is its ability to reduce stress. The best part about yoga is that it involves a lot of breathing in and breathing out. This way, your body lets out all the stress simply by means of breathing. Besides relieving stress, yoga helps you improve flexibility and treats injuries as well. Just a couple of rounds of surya namaskar in the morning can help you get rid of stress in no time. And what more, surya namaskar is one of the best full-body workouts ever.
3. Weight training
Cardio boosts the production of endorphins in the body but it is not as effective as weight lifting. Weight training is a great way of focusing negative energy in a positive direction and uplifts your mood. Research shows that weight training puts strain on your muscles and boosts the production of endorphins. Soon, your mind is focused on lifting weights and not on stress-causing factors.
4. Cycling
The next time you feel stressed-out; go for a quick ride in the park. Bike rides get your heart pumping and your legs working. Cycling helps in reducing anxiety as well. Just a few minutes of cycling manages cortisol and adrenaline levels in the body. At the end of the ride, your mind and body are so exhausted that you no longer think about the stressing factors.
5. Boxing
For those who deal with aggression more than stress, boxing is one of the best exercises. This combative sport allows you to focus all your aggression on a punching bag. It is a much healthier way of dealing with stress and aggression; much better than shouting at juniors or family members.

 

 
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Health

5 Foods That Will Detoxify Your Lungs And Heal Them Naturally

The Kashmir Monitor

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Are you a chain smoker? Do you live in a polluted area? Our lungs are a vital organ and the most ignored organ of our body. It is through them that we breathe.

Consequently our lungs are also sucking in harmful elements from the air around us. They are exposed to harmful pollutants and microbes that get deposited from the air we inhale. For people who smoke, their healthy lungs turn black with the deposition of tar in their lungs. Regular detoxification of lungs will help in smooth functioning and help in expulsion of toxins. Thus it is important that we choose healthy foods to cleanse our lungs, so as to reduce common lung diseases and respiratory problems such as asthma, bronchitis, pneumonia and cystic fibrosis.

Some foods which are great for good lung health are listed below:

 

1. Garlic: The anti-inflammatory properties along with a high level of allicin helps to fight infections and reduces inflammation. Garlic has also been considered by many as being an effective remedy in improving asthma and can help to reduce the risk of lung cancer.

2. Apples: An apple is healthy, loaded with nutrients, high energy, high fiber, low calorie food. Its flavonoids and the wide variety of vitamins, and antioxidants, particularly vitamin C, helps us to maintain a strong immune system and a healthy respiratory system. When we have healthy respiratory functions, we can fight off lung diseases and prevent them naturally.

3. Ginger: Due to its anti-inflammatory properties ginger will help to clear your lungs naturally. You can add ginger to various dishes as it is a widely used herb. Also you can add it in your morning tea.You can also use it to prepare ginger tea blended with some lemon in it. This is beneficial to remove toxins from the respiratory tract.

4. Green tea: Drink a cup of your favourite herbal green tea before going to bed to release toxins in the intestine that can lead to constipation or other stomach ailments. You should refrain from overloading your lungs with tedious work during this purification process.

5. Lentils: In order to optimize the oxygen transportation faculties of the lungs, healthy hemoglobin levels are absolutely critical. Hemoglobin is a protein molecule that is found in red blood cells and aids in transporting oxygen from the lungs to body tissue. As an added benefit, hemoglobin stimulates the internal processes that returns carbon dioxide back to the lungs to be expelled from the body. Black beans, cow peas, dried peas, lentils, red kidney beans, garbanzo beans, and soybeans are some foods containing properties that raise hemoglobin levels. Additionally, supplement beans and lentils with vitamin-C rich foods to maximize iron absorption.

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Fasting may help keep age-related diseases at bay: Study

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Fasting can boost the body’s metabolism and help protect against age-related diseases, a study has found. The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. While food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.

“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said Paolo Sassone-Corsi, a professor at the University of California, Irvine in the US. “Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” said Sassone-Corsi.

The research, published in the journal Cell Reports, was conducted using mice, which were subjected to 24-hour periods of fasting. While fasting, researchers noted the mice exhibited a reduction in oxygen consumption (VO2), respiratory exchange ratio (RER), and energy expenditure, all of which were completely abolished by refeeding, which parallels results observed in humans.

 

“The reorganisation of gene regulation by fasting could prime the genome to a more permissive state to anticipate upcoming food intake and thereby drive a new rhythmic cycle of gene expression,” he said. “In other words, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases,” said Sassone-Corsi.

The study opens new avenues of investigation that could ultimately lead to the development of nutritional strategies to improve health in humans.

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High-fibre diet lowers risk of death, non-communicable diseases: Lancet

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Eating up to 30 grams of naturally-occurring dietary fibre — such as whole grains, pulses, vegetables and fruits — daily may prevent the risks of developing non-communicable diseases, finds a review of studies published in the journal The Lancet.

The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality; and reduced incidence of coronary heart disease, stroke, Type-2 diabetes and colorectal cancer by 16-24 per cent.

Increasing fibre intake is associated with lower bodyweight and cholesterol, compared with lower intake or synthetic and extracted fibre.

 

“Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases,” said Professor Jim Mann, from the University of Otago, New Zealand.

“Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid and glucose levels.

“The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer,” Mann said.

Protection against stroke, and breast cancer also increased. Consuming 25-29 grams each day was adequate but the data suggest that higher intakes of dietary fibre could provide even greater protection.

The researchers included 185 observational studies and 58 clinical trials involving 4,635 adult participants.

The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against Type 2 diabetes and stroke only.

Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.

However, high intakes might have ill-effects for people with low iron or mineral levels for whom high levels of whole grains can further reduce iron levels, the researchers noted.

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