Coffee Archives - InnoHEALTH magazine

Food for thought

InnoHEALTH Magazine — Thu, 01 Feb 2018 06:41:42 +0000

How important is your Mental health for your physical performance

By Edwina Coram

Do you have days when your mind feels foggy; when you can’t seem to think straight or concentrate on anything no matter how hard you try? If your answer is yes, then it might be time to re-evaluate your diet and daily habits.

Some things that we do deplete the body’s system and in turn will affect the ability to think clearly and concentrate. Not eating regular healthy meals can be a drain on the brain, affecting your ability to focus without becoming distracted.

Iron is essential for the transportation of oxygen to the brain, too little iron in your diet means that the brain literally suffocates. Inadequate oxygen supply prevents cells from converting glucose and other calorie containing foods to energy, quick enough to meet your cellular needs. In such case, many cell functions will either slow down or stop altogether. Leaving you feeling tired, and irritable. You may also find it difficult to think clearly or concentrate.

Smoking has similar adverse effects. The nicotine in tobacco smoke constricts the blood vessels and interferes with circulation. This can gradually reduce the number of brain cells, increasing free radicals. These in turn, damage the whole system, due to oxygen deprivation. Again this can make feel sluggish and will also be a burden on your immune system.

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Acute or chronic stress can also result in the inability to concentrate and thus reduce the effect of short-term memory. Likewise, high blood pressure is linked to reduced attention span and memory loss. Concentration can further be affected by lack of physical exercise and obesity.

Smartening up your diet

If you want to restore you concentration and memory skills then a good place to start is with your diet. Mental performance and relaxation can both be improved by choosing the right combination of foods.

Foods rich in iron include whole grains, beans, and fortified cereals. Though these are generally more difficult to absorb than animal sources, vitamin C will help enhance your intake, so you should consider including sources such as citrus fruit, strawberries, red peppers, broccoli, potatoes, watermelon, cantaloupe, cauliflower, and kiwis in your meal.

There are two amino acids in the brain (L-tryptophan and L-tyrosine) which compete with each other to control brain function. The brain uses L-tyrosine to synthesize neurotransmitters such as dopamine and norepinephrine. Both these chemicals are essential to the processes of alertness, clear thinking and concentration. L-tyrosine production is stimulated by protein rich foods such as beans, nuts and soya. The brain uses L-tryptophan to synthesize the neurotransmitter serotonin, which is responsible for relaxation and satiety and slowing down reaction time. L-tryptophan production is stimulated by foods such as sunflower seeds, milk and carbohydrate rich food. Because these chemicals compete with each other, if you want to stay focused and alert throughout the day, then the best thing it to eat protein rich foods. That way L-tyrosine will reach the brain first, thus keeping your mental performance at maximum potential.

If you don’t allow your body a chance to self-cleanse then poor concentration and fatigue can become daily problems. You can help your body relieve itself of toxins by adjusting your dietary routine. Including alfalfa sprouts soybeans, brown rice, sesame salt, miso, and sea vegetables can help to clear toxins from your body and enervate your digestive and metabolic processes.

Adding friendly microflora to your digestive system by eating yogurt or probiotic supplements can also help to detoxify your system and prevent buildup of damaging bacteria in the intestines.

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There are also a number of herbal drinks, which are nutritious as well as helpful for detoxification processes. Dandelion, licorice root, yellow dock root, milk thistle, red clover and burdock root taken in extract or tablet form will each help to remove toxins from the body and boost the immune system. Lemon, beet, carrot, wheat grass and the juices of all leafy greens are the best juices for purifying the blood because as they help to build up essential nutrients.

Several mini-meals and snack throughout the day rather than a few large meals with long intervals will help your metabolism function better by balancing nutrients and keeping the brain supplied with oxygen. A moderate meal every four hours is adequate to balance brain chemical and improve mood and blood sugar levels. But don’t be tempted to nibble, this will lead to craving and gorging and will disrupt concentration further. It is also beneficial to increase your water intake to at least 6 glasses daily, and to limit caffeine (coffee, tea, and coke) to two beverages per day. Remember, if you are consuming less than 2,500 calories daily then it is advisable to at least consider taking a moderate vitamin supplement, but don’t be tempted to use supplements as replacements for nutritious foods.

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Want to write for InnoHEALTH? send us your article at magazine@innovatiocuris.com

Read all the issues of InnoHEALTH magazine:
InnoHEALTH Volume 1 Issue 1 (July to September 2016) – https://goo.gl/iWAwN2
InnoHEALTH Volume 1 Issue 2 (October to December 2016) – https://goo.gl/4GGMJz
InnoHEALTH Volume 2 Issue 1 (January to March 2017) – https://goo.gl/DEyKnw
InnoHEALTH Volume 2 Issue 2 (April to June 2017) – https://goo.gl/Nv3eev
InnoHEALTH Volume 2 Issue 3 (July to September 2017) – https://goo.gl/MCVjd6
InnoHEALTH Volume 2 Issue 4 (October to December 2017) – http://amzn.to/2B2UMLw
InnoHEALTH Volume 3 Issue 1 (January to March 2018) – https://goo.gl/fksdQx

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The post Food for thought appeared first on InnoHEALTH magazine.

10 EXERCISES THAT YOU CAN DO AT HOME

InnoHEALTH Magazine — Wed, 29 Nov 2017 09:41:33 +0000

From the comfort of indoors – at home and in your favorite attire – a workout to keep you fit by Mary Le Merwinna

Take a look around your house. Does it look like a gym? No? Take another look. You might not see a pricey treadmill or a fancy set of free weights, but you’re probably looking at a number of everyday objects that can make terrific exercise aids. Got a gallon of milk and the yellow pages? Then you’ve got a workout!” Going to the gym isn’t the only way to stay fit,” says Cedric Bryant, Ph.D., chief exercise physiologist at the American Council on Exercise. You can stay home and still work up a sweat. Turning your humble abode into your workout spot makes fitting in physical fitness convenient, easy and, best of all, free! Denise Austin, your personal trainer and Lifetime’s exercise guru, says, “Make physical activity a part of your everyday life, whether you go out for a jog or work out with items available in your home! After you exercise, you’ll not only look great but you’ll feel wonderful too!” Roll over the objects in the virtual rooms below and get the prescription for your home gym workout, plus some inspiring words of encouragement from Denise herself.

(No matter what shape your are in, you can do the moves described here. Experts recommend that beginners start with three sets of 10 repetitions, then work up to three sets of 15 and, finally, 25. Just pick the exercise you like, and remember to stop anytime you feel faint or out of breath).

Living room
Object: A Wall
Exercise: Wall slides
Target: Thighs

Ready to feel the burn in your legs? Stand 12 to 18 inches from the wall, bend your knees and your upper body back until it’s touching the wall. Continue lowering your hips until your knees are bent at roughly a 90-degree angle (no lower), making sure your knees don’t extend beyond your toes. Hold for 10 seconds, then slowly stand up. Repeat.

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Object: A coffee table
Exercise: Seated dips
Target: Triceps

Get rid of that arm flap! Sit on a sturdy coffee table (or the set of an armchair), hands gripping the edge with fingers pointed toward your behind. Extend your legs out in front you, keeping your knees slightly bent, then point your toes and plant your feet flat on the floor. Straighten your arms and lift your backside off the table. Then bend your elbows and slowly lower your hips; stop as soon as you feel pressure in your shoulders. Push back up until your elbows are almost straight (don’t lock them). Repeat.

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Object: A Chair
Exercise: Semi-seated squats
Target: Thighs and buttocks

Bless that behind! Stand with your feet shoulder-width apart, your back toward a chair and your abdominal muscles tight. Squat! shifting your weight onto your heels as if you’re going to sit in the chair; keep your shoulders back and your chin up. Just before your backside reaches the seat, stop and hold the position for a second; then slowly straighten up again. Repeat.

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Object: A couch
Exercise: Crunches
Target: Abdominal

Flatten that tummy! Lie on the floor on your back, with your hips a few inches from the couch, knees bent and heels resting on the couch’s seat. Press your lower back into the floor. Inhale, tighten your abs and lift your shoulder blades up and forward. Don’t lead with your head; keep your chin a few inches away from your chest. Pause for a second, then exhale and lower yourself back down. Repeat.

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Object: Your baby
Exercise: Pelvic lifts
Target: Hips and abs

Strengthen your core! Lie on your back, knees bent, feet flat on the floor, with your wee one seated securely on your abdomen or lying across your hipbones (for safety, keep both hands firmly on her!). Straighten your right knee and extend your leg, keeping your thighs parallel and your knees together. Press your left heel into the ground and lift your pelvis a few inches. Hold for a few seconds, then lower. Repeat on the both sides.

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Object: A fireplace mantel
Exercise: Standing side leg lifts
Target: Upper thigh

Get Rockette-like legs! Face the fireplace with your feet hip-distance apart; hold onto the mantel for balance. Maintaining a slight bend in both knees, slowly lift one leg to the side and hold for a second or two. Lower it slowly, without relaxing the muscles. Repeat, alternating on both sides.

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Object: A framed photo of your mother-in-law or another problem person
Exercise: Karate-style kicks
Target: Buttocks, thighs and pent-up aggression

Give your rear a boost! Stand with your feet shoulder-width apart, knees bent slightly. Lift your knee so that its level with your hips, then kick your foot out toward the photo, contracting the muscles in your thighs and buttocks. Slowly lower your leg and return to the starting position. Repeat, alternating on both sides.

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Object: A folded blanket
Exercise: Push-ups
Target: Arms and chest

Improve your bust by getting on your hands and knees on your blanket, with your palms down and shoulder-width apart. Extend your knees back as far you can. Keeping your back straight and your abs tight, inhale and bend your elbows, lowering your chest until it’s a few inches from the floor. Hold for a second, then exhale and push back up to the starting position (do not lock your elbows). Repeat.

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Object: A pillow
Exercise: Lateral mule kicks
Target: Buttocks and outer thighs

Goodbye, saddlebags! Get down on your knees and place your elbows on the floor to prop up your upper body. Bend one leg behind you, holding a pillow between your foot and the back of your thigh. Lift that leg out of the side, squeezing the pillow and keeping your hips square. Hold, then lower. Repeat on both sides.

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Object: A flight of stairs
Exercise: Staircase drills
Target: Cardiovascular fitness

Get fit for speed-walking or jogging! Stand at the bottom of the stairs, imagine a starting gun firing and book it upstairs as fast as you can. Come down, then climb the stairs slowly, taking two steps at a time. Keep working up to more and more repetitions. (To motivate you to stick with this exercise, use it as an opportunity to take the laundry, your kids’ toys, etc. upstairs)

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FOOD AS MEDICINE

TO PREVENT STROKE DRINK TEA!

Prevent buildup of fatty deposits on artery walls with regular doses of tea (actually, tea suppresses my appetite and keeps the pounds from invading….Green tea is great for our immune system)!

ARTHRITIS? EAT FISH, TOO !!

Salmon, tuna, mackerel and sardines actually prevent arthritis. (fish has omega oils, good for our immune system)

COUGHING? USE RED PEPPERS!!

A substance similar to that found in the cough syrups is found in hot red pepper. Use red (cayenne) pepper with caution-it can irritate your tummy.

DIARRHEA? EAT APPLES!

Grate an apple with its skin, let it turn brown and eat it to cure this condition. (Bananas are good for this ailment)

HIGH BLOOD PRESSURE? EAT CELERY AND OLIVE OIL!!!

Olive oil has been shown to lower blood pressure. Celery contains a chemical that lowers pressure too.

Want to write for InnoHEALTH? send us your article at magazine@innovatiocuris.com

The post 10 EXERCISES THAT YOU CAN DO AT HOME appeared first on InnoHEALTH magazine.

Coffee Archives - InnoHEALTH magazine

Food for thought

How important is your Mental health for your physical performance

By Edwina Coram

Smartening up your diet

10 EXERCISES THAT YOU CAN DO AT HOME

From the comfort of indoors – at home and in your favorite attire – a workout to keep you fit by Mary Le Merwinna

Living room Object: A Wall Exercise: Wall slides Target: Thighs

Object: A coffee table Exercise: Seated dips Target: Triceps

Object: A Chair Exercise: Semi-seated squats Target: Thighs and buttocks

Object: A couch Exercise: Crunches Target: Abdominal

Object: Your baby Exercise: Pelvic lifts Target: Hips and abs

Object: A fireplace mantel Exercise: Standing side leg lifts Target: Upper thigh

Object: A framed photo of your mother-in-law or another problem person Exercise: Karate-style kicks Target: Buttocks, thighs and pent-up aggression

Object: A folded blanket Exercise: Push-ups Target: Arms and chest

Object: A pillow Exercise: Lateral mule kicks Target: Buttocks and outer thighs

Object: A flight of stairs Exercise: Staircase drills Target: Cardiovascular fitness