When’s the Best Time to Work Out?

While some people are up at the crack of dawn to lace up their running shoes, others can’t fathom a workout before noon.

When your priority is just to squeeze in some exercise, finding the perfect time can be as much about preference as it is physiology.

Still, you may wonder whether one time is better than another for reaching your best times on the treadmill or making gains at the weight bench.

Exercise is supposed to feel good — but if muscles are tight in the morning or working out too late disrupts your sleep, it can feel counterproductive. Here’s a look at the pros and cons of working out at different times of day.

Advantages of an afternoon workout

Plenty of people tout the benefits of early morning sweat sessions, but if you can’t fit in a workout in the a.m., don’t sweat it (literally). There are plenty of reasons exercising later in the day can be a smart choice.

You’re already warmed up

One factor in favor of a later workout is your body’s core temperature. Your body temp typically increases throughout the day, so muscle strength, flexibility, and endurance may peak in the late afternoon.Trusted Source

A cold, just-rolled-out-of-bed body, on the other hand, leaves muscles stiff, inefficient, and susceptible to sprains.Trusted Source

You may have a better reaction time

In younger adults, the afternoon is when reaction time is fastest, so it might be the best time for a game of “open-skill” sports like basketball and soccer that require quick thinking and moving.Trusted Source

Hormones can work to your advantage

Hormone levels also play a role in determining optimal workout time. Testosterone is important for muscle growth and strength — as well as stamina — in all genders.Trusted Source

The body may produce more testosterone during late afternoon resistance training than it does during morning workouts.Trusted Source

Plus, the stress hormone cortisol, which aids in the storage of fat and reduction of muscle tissue, peaks in the morning and decreases throughout the day and during exercise.Trusted Source

You may burn more calories

Finally, one study found that the body burns the most calories in the afternoon hours — so you could see a small return on weight loss efforts by hitting the gym after lunch.Trusted Source

But early birds, take heart: Morning workouts can be successful too.

Advantages of a morning workout

When the alarm goes off, the last thing you probably want to do is roll out of bed, lace up your sneakers, and head to the gym. But there are some exceptional advantages to a morning workout worth considering.

Your habit may be more consistent

We’ve all been there: the day starts and you think, “I’ll work out later when I’m done with a few things.” But then the evening rolls around and what’s the one box on your to-do list left unchecked? Of course, it’s the gym.

Afternoon and evening workouts may conflict with other responsibilities as the day progresses. Plus, a full day’s work can take a serious toll on willpower, which can overcome any gym-goer’s best intentions.

You may find that it’s easier to keep a morning workout routine consistent. Head out the door before you even have time to second-guess yourself, and by the time you’re 100 percent awake, you’ll already be on the machines.

You may experience better sleep

Morning workouts might also be a good option for stress-free snoozing. Since exercise increases heart rate and body temperature, working out too late in the evening (after 8 p.m.) may disrupt sleep.

In fact, one study showed that working out at 7 a.m. (compared to 1 p.m. or 7 p.m.) helped some people sleep more soundly at night.Trusted Source

You’ll be less hungry

Several studies have also found that exercise can help curb appetite after working out.Trusted Source If you’d like to keep hunger at bay later in the day, a morning workout might be for you.

You may burn more fat

It’s been proven, too, that people can burn significantly more body fat exercising on an empty stomach — much easier to do first thing in the a.m. than at night. Trusted Source

The best time to work out depends on you

Research suggests the body could get used to regular gym dates, so if we hit the weight room every day at 4 p.m. (or any other time), eventually we might perform better than at other times of the day. Trusted Source

These findings are like other researches, which suggests that the body could adapt to regular exercise by altering your circadian rhythm. Trusted Source

If you know you’re predisposed to be a night owl or a morning lark, you might use that info to your advantage.

One study found that the quality of athletic performance often depends on how many hours have passed since your natural waking time.

Bottom line

The fact is, people who work out consistently at the same time of day see better results, regardless of whether they choose morning, noon, or night to hit the gym.Trusted Source

If working out in the morning is best for your schedule, just make sure to warm up muscles that might be cold and tight from sleep.

And to keep afternoon workouts consistent, treat them as unbreakable appointments, find a workout buddy, and keep a gym bag in the car or office to minimize excuses.

In the end, it’s most important to find a realistic, consistent workout schedule, no matter what the time.

The Basic Skincare Routine That Anyone Can Follow

By Arthur Huang

All our organs need periodic detox and care; why should our skin be treated any different? After all, it is our body's largest organ. It protects us from harsh external conditions and keeps the interiors in place. Since this organ is exposed to the external environment all day, every day, it then makes sense to give it some attention to keep it functioning correctly.

Why should I care about Skincare?

Skincare has been looked down on as a vanity in recent years. A person who pays attention to his/her body is labeled as a narcissist. But you need to understand that everyday work, busy schedules, and a hectic and unhealthy lifestyle take a toll on your body. The symptoms of weak health manifest on first your skin, before on any other part of the body. Time indeed takes its toll on us, but pre-mature wrinkles, dull skin, sun damage, and some severe conditions such as eczema and psoriasis can be prevented and treated with a proper care routine.

How do I Begin a Proper and Ideal Routine?

Before designing a regime, you need to figure your skin type. The different types include - oily, dry, sensitive, and combination skin. Also, you need to check for any other issues that you would want to address. You need to understand that there is no set regime for everyone because we are all different. Meaning what works for your family or friends might not be the best solution for you.

What is the Basic Skincare Regime?

Since the routine depends on the skin type, we have put together a primary practice that will work for everyone. It includes -

For morning ritual

1. Cleansing

To cleanse, you need to invest in a sulfate-free cleanser. These cleansers are mild and do not entirely remove the natural oils, leaving you feeling smooth and soft. A good cleanser removes the excess oil and grime without drying you out.

2. Toning

Stay clear of toners that contain alcohol. Alcoholic toners are harsh and will lead to dryness. You can use natural toners such as rose water. And if you are someone with dry skin, you can skip this step.

3. Moisturizing

Moisturizers help in hydration. Use a moisturizer that contains SPF to give you protection from the sun. There are different types of moisturizers for different skin types. Before you choose one, remember that it is better to choose a natural product that is organic and are non-comedogenic.

For Night-Time

1. Cleansing

You can use the same cleanser that you used in the morning. If you wear makeup, you will need to wipe off every bit of makeup and dirt using cleansing oil and wash off the rest with the cleanser.

2. Apply Serum

Anti-oxidant serums are rich in nutrients formulated to nourish your face. Check for ingredients such as Vitamin C, algae extracts, and resveratrol.

3. Eye Cream

People who have puffy eyes or dark circles will benefit from using a suitable eye cream.

4. Moisturizing

For better nourishment at night, choose a water-based moisturizer that will offer hydration without clogging the pores.

What Happens to Your Body When You Gain a Bit of Weight

 

Ever Wondered What Happens to Your Body When You Gain a Bit of Weight?


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Senile Warts and Age Related Body Changes

By Norma Holt

At one age the skin is one of the first places to show it. During life, it takes a bashing from the way that it is treated. Women plaster their skin with all types of chemicals ranging from facial beauty treatments and make-up to tanning lotions and hair removal products. Men, on the other hand, rarely do anything to help their skin through rough times.

These are only some horrors we inflict on the outer covering of our bodies. But some go a lot further inflicting it with tattoos, pins, and shafts that hang from different parts, including the lips, ears, mouth, and nose, and then there are the different chemicals in washing powders and other things that all have an impact. 

Is it any wonder that we get things like senile warts and imperfections as we age? One doesn't have to be old to get them, however, as some heavy wart-like structures can appear at quite a young age. Some will have them over their backs, others on their arms and legs, but the worst place is on the face.

Most people are careful about the way they look and spend a fortune to preserve what they have. The problem is that the skin has health requirements that are not recognized or talked about on the commercial stage. That means that many are overlooked completely before it is too late.

By the age of 50 to 60 one is really paying the price for the treatment dealt out to the skin from a young age. Sun baking is probably among the worst of the no-no's as everyone loves to bask in the wonderful light and heat of the summer's day. It pays however to review the way one wants to look in your old age and take lessons from those around who are displaying the scars manufactured in their younger years.

The appearance of senile warts can be rather challenging as one age. It pays, therefore, to remember your health matters at every stage of life.

8 Benefits of Physical Therapy

 

By Shalini M

If you suffered an injury and want a quick recovery, we suggest you check out physical therapy. A good physical therapist will help you get your wellness back. They will help you choose the right therapies so you can get recovered as soon as possible. The exercises are designed to solve problems you may suffer from. After the therapy, your range of motion and flexibility will get better. Aside from this, physical therapy will help you reduce pain and inflammation. Given below are 8 benefits of physical therapy.

Reducing Pain

After an injury, pain is what you suffer from. If the injury was severe, the pain may also be severe. For pain reduction, your therapist may recommend manual therapy techniques and therapeutic exercises to help you get rid of joint and muscle pain. Aside from this, the therapy will also help you prevent the pain from coming back.

Regaining Balance

After an injury, if you become bed-ridden, it may be hard for you to maintain your balance while walking. Physical therapy can help you regain your balance so you can prevent falls. Apart from this, the exercises will enable you to boost your coordination.

Avoiding surgery

After an injury, the doctors will decide if you need surgery. Since surgery involves complex procedures, you may want to avoid it if possible. Physical therapy reduces pain. As a result, you don't have to opt for surgery. Even if you have to get surgery, the therapy will help you get stronger for the procedure. Afterward, you will recover faster.

Improving mobility

Another benefit that you can enjoy is stretching and strengthening your muscle. No matter what type of daily activities you perform, physical therapy will help you improve your motion. As a result, you will perform better.

Slowing the Aging process

When you are young, your body has a better ability to fight diseases and infections. But as you get older, you are at a higher risk of developing osteoporosis or arthritis. With the help of a physiotherapist, you can manage these conditions more easily.

Recovery from a stroke

A stroke will make you lose your range of motion. The reason is that it weakens certain parts of your body. On the other hand, if you work with a physical therapist, you will be able to move around your house more easily. You won't have to rely on others to get out of bed and go to the washroom. You will be able to perform these functions on your own.

Recovery from injury

The professional will customize the treatment to treat your specific problems. As they say, not the same treatment can be given to every patient. So, you will be suggested exercises that will be suitable for you.

Prevention of Falls

Prevention of falls is the biggest benefit of physical therapy. Since the exercises will help you maintain your balance, you will be able to walk properly, which will prevent falls throughout your recovery period. 

How To Make Exercise A Daily Habit

By  Leo Babauta


Recently my friend and fellow blogger Scott Young did a great post entitled, “New to exercise? Make workouts daily“. It was an excellent post, and perfectly timed as it mirrors my own recent efforts at making exercise a daily habit.

The problem with trying to make exercise a habit, and it’s something that we’ve all faced, is that you usually try to exercise 3 or 4 times a week, and that makes creating a new exercise habit difficult. The reason is that the more consistent action is, the more likely it is to be a habit.

Therefore, as Scott points out, and it’s something I fully agree with, exercising every day is more likely to result in a habit — something that becomes almost automatic, and much easier, instead of a constant struggle.

I’ve been implementing this idea in my daily life recently, alternating every day between different exercises: running, swimming, biking, and strength workouts, as a way of reaching my goal of completing an Olympic-distance triathlon this year. I’m going to continue this habit change into the month of May. I made daily running a habit last year when I was training for my first marathon, but this year I stopped when I got sick, so I’m re-starting the habit formation.

If you’re going to make this a habit, do a 30-day Challenge, and by the end of the challenge your habit should be pretty well ingrained. Here are some practical suggestions I’ve learned along the way to help make exercise a daily habit:

1. Set a time. Decide whether you’re more likely to stick with it in the morning or lunchtime or evening and stick with that time. I’ve set the time of 5:30 a.m. every day, and I’m trying my best not to vary from that time. If you don’t set a time, you’re more likely to put it off until you have more time or energy, and then put it off until the next day. Soon, it’s not a habit at all.
2. Send yourself a reminder. I use Memo to Me, but there are several ways to send yourself an email or text reminder, so you’ll never forget. Then, when you get the reminder, do it right away. Don’t brook any delays.
3. Start small. This is perhaps the most useful suggestion of all. When I exercise, I always start with lots of energy, enthusiasm, and ambition. I think I can do more than I can. However, doing too much, in the beginning, leads to burnout, which leads to quitting your habit. When you first try to make exercise a daily habit, chances are, your body won’t be used to that kind of stress. The key: only do 20 minutes in the beginning and do it nice and easy. Nothing hard. Even 10-15 minutes is fine at first if you’re just starting out. The key is to get out there, get your body slowly used to daily exercise, and form that habit.
4. Progress later. Once your body is used to daily exercise, you can slowly start to increase the amount and intensity of your exercise. Wait at least two weeks before increasing — that’s the minimum your body needs to adjust. Once it feels way too easy, you can start increasing the length of your workouts, to 30 and then 40 minutes, and eventually up to an hour. Once you do that, you can accumulate the intensity — running faster or harder, for example. Try not to increase both distance and intensity at the same time.
5. Make it pleasurable. If you associate a habit with pain, you will shy away from it. But if it’s fun, you’ll look forward to doing it. That’s why, in this beginning stage of my new habit, I’ve been focusing on pleasure. I go slowly, enjoying the scenery, the fresh morning air, the beautiful sky as the sun rises, the quiet time of solitude and contemplation. It’s actually something I enjoy doing. An mp3 player with some great music helps.
6. Layout your gear. The fewer obstacles and less friction there is informing your new habit, the more likely you are to be successful. If you have to not only wake up early but get a bunch of gear together while half-awake, you might just want to go back into bed. But if you lay out your workout clothes and shoes and watch and mp3 player, or whatever you need for your exercise, you’ll be ready to go with no friction at all.
7. Just head out the door. My rule is just to get my running shoes on and get out the door. I don’t worry about how long I have to go or how hard it will be. Just get out and get started. Once I’ve done that, it’s a piece of cake.
8. Mix it up. One thing I like about triathlon training is that daily exercise isn’t boring — instead of running every single day, now I’ve got a variety of sports to do, and that makes it much more interesting. But perhaps just as important is that with each sport, I’m using different muscles, especially with swimming. Sure, some same muscles are used, but they’re used differently with different stresses on them. What that means is that I’m not pounding the same muscles, every day. That gives them a chance to recover, because, without recovery, you’re just breaking your muscles down over and over.
9. Have a relative rest day. Again, recovery is very important. This is why you need to give your body a chance to rest? If you’re taking it easy and only doing 20 minutes, you should be OK without rest days. But it’s still good to have one day of rest, where you’re not doing the same exercises as the other six days. You don’t want to skip the day completely, because then you’re not being consistent with your habit. That’s why I do one day of strength training, where I don’t use the same muscles as swimming, biking, and running. If you need more rest, you could just do 20 minutes of walking, or even just a session of meditation. The key is to do something every day, preferably something that gets you moving (meditation isn’t the best example, but at least you’d be doing something) and keeps your habit formation going.
10. Don’t skip a day. It’s easy to say, “No problem, I’ve been doing it for five days … I’ll just skip today!” But that will make your habit formation harder. Consistency is key, so try not to skip a single day. If you do, don’t beat yourself up, don’t judge, don’t feel bad — everyone messes up sometimes, and habit formation is a skill that requires practice. Just start your 30-day challenge over again and try to identify the obstacle that led to your skipping a day and prepare for it this time.

Skin Needling To Refresh, Retexture & Rejuvenate Your Facial Skin

 By Mags Whyler

Acne can leave behind scars and pockmarks, but Skin Needling treatment is an ideal treatment to help regenerate the damaged skin, smoothing the scars and evening out the skin texture and tone. Skin Needling treatment uses a handheld, sterilized, single-use roller with thousands of micro-medical needle-columns, and it's passed across the skin, causing tiny micro punctures in the very first layer of skin. Each column penetrates into the dermis of the skin, which then rapidly closes, enabling the skin to quickly recover.

The process works to rejuvenate your skin by boosting collagen production, which in turn reduces the wrinkles and fine lines and elevates the overall texture of your skin, as well as stimulating the skin, causing it to repair and regenerate itself safely and naturally, creating smoother, healthier, younger-looking skin.

Skin Needling can treat:

• Fine lines and wrinkles
• Acne or surgical scars
• Large pores
• Sun damage
• Age spots and hyperpigmentation
• Stretch marks
• Rough patches and texture
• Chicken pox scars

The number of treatments needed will really depend on how bad the problem is. It's recommended you have three treatments, six weeks apart, but it's possible more treatments might be needed. Afterward, your body will start to naturally regenerate and repair the skin, working below the surface in the dermis, generating new skin cells and enhancing the blood supply, as new collagen and elastin are forming.

Benefits of Skin Needling:

• Enhances texture and tone of the skin
• It can reduce fine lines and wrinkles
• Stimulates collagen production
• It can help reduce scars and hyperpigmentation
  
  

Often you'll notice some improvement in the skin texture about one week after your treatment, but it can take about six weeks before you see bigger improvements, and over the following months the process will continue, giving the skin a natural and long-lasting enhancement.

Skin Needling doesn't need any downtime after the treatment. Afterward, your skin will look flushed and it might feel a bit warm and tight, but this will fade after a couple of hours and any redness will disappear over the next few days. You will notice these effects less with each treatment, as your skin will become more resilient, the more treatments you have.

Caring for your skin after the treatment is very important, and using sun protection and moisturizer regularly is vital. The cosmetic doctor will recommend you to use a moisturizer because your skin might begin to feel drier as it starts to repair itself. You must avoid sun exposure for two weeks after the treatment and use a chemical free high factor sunscreen daily.

Skin Needling To Refresh, Retexture & Rejuvenate Your Facial Skin

 

By Mags Whyler

Acne can leave behind scars and pock marks, but Skin Needling treatment is an ideal treatment to help regenerate the damaged skin, smoothing the scars and evening out the skin texture and tone. Skin Needling treatment uses a handheld, sterilized, single-use roller with thousands of micro-medical needle-columns, and it's passed across the skin, causing tiny micro punctures in the very first layer of skin. Each column penetrates into the dermis of the skin, which then rapidly close, enabling the skin to quickly recover.

The process works to rejuvenate your skin by boosting collagen production, which in turn reduces the wrinkles and fine lines and elevates the overall texture of your skin, as well as stimulating the skin, causing it to repair and regenerate itself safely and naturally, creating smoother, healthier, younger-looking skin.

Skin Needling can treat:

• Fine lines and wrinkles
• Acne or surgical scars
• Large pores
• Sun damage
• Age spots and hyperpigmentation
• Stretch marks
• Rough patches and texture
• Chicken pox scars

The number of treatments needed will really depend on how bad the problem is. It's recommended you have three treatments, six weeks apart, but it's possible more treatments might be needed. Afterwards, your body will start to naturally regenerate and repair the skin, working below the surface in the dermis, generating new skin cells and enhancing the blood supply, as new collagen and elastin is forming.

Benefits of Skin Needling:

• Enhances texture and tone of the skin
• It can reduce fine lines and wrinkles
• Stimulates collagen production
• It can help reduce scars and hyperpigmentation

Often you'll notice some improvement in the skin texture about one week after your treatment, but it can take about six weeks before you see bigger improvements, and over the following months the process will continue, giving the skin a natural and long-lasting enhancement.

Skin Needling doesn't need any downtime after the treatment. Afterwards your skin will look flushed and it might feel a bit warm and tight, but this will fade after a couple of hours and any redness will disappear over the next few days. You will notice these effects less with each treatment, as your skin will become more resilient, the more treatments you have.

Caring for your skin after the treatment is very important, and using sun protection and moisturiser regularly is vital. The cosmetic doctor will recommend you to use a moisturiser because your skin might begin to feel drier as it starts to repair itself. You must avoid sun exposure for two weeks after the treatment and use a chemical free high factor sun screen daily.

If you need help choosing a cosmetic procedure, we provide an extensive range of cosmetic procedures for the face and body: Botox, Vaser Lipo, Lip Augmentation, Dermal Fillers and many more treatments, to help create a younger, slimmer, more youthful looking you!

Moderate Exercises to Fitness

By Philisa Nhlahla

Here are some moderate exercises you can do and enjoy:

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.

2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

4. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.

5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!

Some of the things you can do:

Duck walks - walk like a duck; squat down and stay put, then start walking. Repeat as necessary.

Doing outdoor exercises the right way is hard, but the benefits you can get can't be easily ignored.

Uphill sprints - try this exercise only if you can do a 100 meter dash. This is carried out by running uphill. Find a decent-sized hill and run up fast. Then walk right down. Just keep on repeating.

Menstrual cycle: What's normal, what's not

Your menstrual cycle can say a lot about your health. Understand how to start tracking your menstrual cycle and what to do about irregularities.

By Mayo Clinic Staff

Do you know when your last menstrual period began or how long it lasted? If not, it might be time to start paying attention.

Tracking your menstrual cycles can help you understand what's normal for you, time ovulation and identify important changes — such as a missed period or unpredictable menstrual bleeding. While menstrual cycle irregularities usually aren't serious, sometimes they can signal health problems.

What's the menstrual cycle?

The menstrual cycle is the monthly series of changes a woman's body goes through in preparation for the possibility of pregnancy. Each month, one of the ovaries releases an egg — a process called ovulation. At the same time, hormonal changes prepare the uterus for pregnancy. If ovulation takes place and the egg isn't fertilized, the lining of the uterus sheds through the vagina. This is a menstrual period.

What's normal?

The menstrual cycle, which is counted from the first day of one period to the first day of the next, isn't the same for every woman. Menstrual flow might occur every 21 to 35 days and last two to seven days. For the first few years after menstruation begins, long cycles are common. However, menstrual cycles tend to shorten and become more regular as you age.

Your menstrual cycle might be regular — about the same length every month — or somewhat irregular, and your period might be light or heavy, painful or pain-free, long or short, and still be considered normal. Within a broad range, "normal" is what's normal for you.

Keep in mind that use of certain types of contraception, such as extended-cycle birth control pills and intrauterine devices (IUDs), will alter your menstrual cycle. Talk to your health care provider about what to expect.

When you get close to menopause, your cycle might become irregular again. However, because the risk of uterine cancer increases as you age, discuss any irregular bleeding around menopause with your health care provider.

How can I track my menstrual cycle?

To find out what's normal for you, start keeping a record of your menstrual cycle on a calendar. Begin by tracking your start date every month for several months in a row to identify the regularity of your periods.

If you're concerned about your periods, then also make note of the following every month:

• End date. How long does your period typically last? Is it longer or shorter than usual?
• Flow. Record the heaviness of your flow. Does it seem lighter or heavier than usual? How often do you need to change your sanitary protection? Have you passed any blood clots?
• Abnormal bleeding. Are you bleeding in between periods?
• Pain. Describe any pain associated with your period. Does the pain feel worse than usual?
• Other changes. Have you experienced any changes in mood or behavior? Did anything new happen around the time of change in your periods?

What causes menstrual cycle irregularities?

Menstrual cycle irregularities can have many different causes, including:

• Pregnancy or breast-feeding. A missed period can be an early sign of pregnancy. Breast-feeding typically delays the return of menstruation after pregnancy.
• Eating disorders, extreme weight loss or excessive exercising. Eating disorders — such as anorexia nervosa — extreme weight loss and increased physical activity can disrupt menstruation.
• Polycystic ovary syndrome (PCOS). Women with this common endocrine system disorder may have irregular periods as well as enlarged ovaries that contain small collections of fluid — called follicles — located in each ovary as seen during an ultrasound exam.
• Premature ovarian failure. Premature ovarian failure refers to the loss of normal ovarian function before age 40. Women who have premature ovarian failure — also known as primary ovarian insufficiency — might have irregular or occasional periods for years.
• Pelvic inflammatory disease (PID). This infection of the reproductive organs can cause irregular menstrual bleeding.
• Uterine fibroids. Uterine fibroids are noncancerous growths of the uterus. They can cause heavy menstrual periods and prolonged menstrual periods.

What can I do to prevent menstrual irregularities?

For some women, use of birth control pills can help regulate menstrual cycles. Treatment for any underlying problems, such as an eating disorder, also might help. However, some menstrual irregularities can't be prevented.

In addition, consult your health care provider if:

• Your periods suddenly stop for more than 90 days — and you're not pregnant
• Your periods become erratic after having been regular
• You bleed for more than seven days
• You bleed more heavily than usual or soak through more than one pad or tampon every hour or two
• Your periods are less than 21 days or more than 35 days apart
• You bleed between periods
• You develop severe pain during your period
• You suddenly get a fever and feel sick after using tampons

If you have questions or concerns about your menstrual cycle, talk to your health care provider.

Three Ways Exercise Benefits Your Mental Health

 

By Beverleigh H Piepers

If you are planning on becoming healthier and improve your overall well-being, it should come as no surprise to know exercise is one of the most critical factors for your success.

However, what many people do not realize is exercise also boosts brain health. It is going to do so much more for you than help ensure you can keep your weight in a healthy range and protect your heart. It will also keep your mind sound as well.

So, how can exercise improve your psychological well-being? Let us look at some of the ways it helps you achieve this...

1. Reduced Stress. Like many other risk factors that may contribute to Type 2 diabetes or heart disease, we are now exposed to far more stressors than earlier generations have been. Stress is naturally something that can get you down, leading to burnout, feelings of depression, and anxiety. If not controlled, it could also lead to weight gain because you are not keeping your cortisol levels in check which can promote fat storage around the abdominal region.

Lowering your stress level is easy when you exercise. You will get the release of positive "feel-good" endorphins, which will help give you a boost and ensure you are feeling calmer and more in control of your situation.

2. Greater Self-Confidence. When you exercise regularly, you can also notice improvements in your self-confidence levels as well. You will see what you can achieve with a little time and effort, and this can help you move one step forward on your pathway to success. When you are gaining confidence in your abilities to exercise, you will also gain confidence in other areas of your life. To achieve this, it is vital to employ an exercise program that helps ensure you are progressively challenging your body so you can see continual improvement taking place as well.

3. Improved Memory. Exercise will also help to boost your mental health and enhance your memory abilities: this is one factor many people do not realize. When you exercise, your hippocampus begins to grow, and this is the area associated with improved memory.

If you are finding yourself a little forgetful lately, adding a little more exercise to your plan may be just the thing you need to resolve this.

Hopefully, now you can see how many benefits exercise will bring to the table. It 's well worth putting some extra time and attention to carving out a spot for training in your week. Your health depends on it.

How to Reverse Estrogen Dominance Naturally

 

By Haley Robbins

Almost all of us suffer from estrogen dominance on some level. While perimenopausal women are most at risk, men and children are not immune. Constant exposure to xenohormone chemicals disrupts our delicate hormone balance. The result is high estrogen levels and depleted progesterone.

While conventional medicine offers drugs to regulate hormones, many women seek options on how to reverse estrogen dominance naturally.

It does take more time to treat your body using natural remedies. But the payoff is well worth it. Holistic treatments help the body heal itself so it can produce hormones all on its own. You enjoy more health, energy and vitality as a result.

How to Reverse Estrogen Dominance Naturally

To reverse the effects of estrogen dominance a holistic approach is needed. Take these 4 steps to alleviate symptoms:

Step #1: Eliminate the Source(s)

First and foremost, you want to reduce your exposure to the xenohormone chemicals making you sick. Purge any toxic cleaners, plastics, cookware and personal care products from your home. Consider purchasing a good quality water filter if you don't have one already. Besides possibly containing heavy metals, our water supply is often contaminated with endocrine disrupting chemicals.

But one of the biggest sources of xenohormones is the food we eat.

Conventionally raised dairy and meat are the worst offenders so steer clear of those. Fruits and veggies are sprayed with hormone disrupting toxins and a source of xenohormones as well. Eating organic is always your best bet. But some of our produce is far more toxic than others. Check the Environmental Workers Group website for their list of most contaminated produce.

Step #2: Detox

If you suffer from severe estrogen dominance symptoms, then doing a full liver detox is a good idea.

You can also help your body detox with some simple daily strategies.Epsom salt baths and drinking lemon water first thing in the morning and right before bed at night helps cleanse the body of toxins. Exercising and sweating on a regular basis is your body's own way to detoxify.

Step #3: Manage Your Stress

Xenohormone exposure is only one contributor to estrogen dominance. Stress also plays a huge role. Constant exposure to stress increases cortisol in the body, which in turn raises estrogen and decreases progesterone.

Find ways to effectively manage your stress. Meditation, yoga and other forms of exercise are great options. Sometimes just a good laugh or time out with friends can work wonders to lift your mood.

Step #4: Boost Progesterone Levels

One of the best ways to boost progesterone levels is by eating right.

Include plenty of fruits and veggies in your diet as well as organic, grass-fed meat. Good quality supplements like Vitamins A and B6 also help. Certain herbs like Chasteberry can work wonders to increase progesterone in the body as well.

In my eBook, "Feel Like YOU Again," I give natural remedies to reverse estrogen dominance and ease perimenopause symptoms. I also reveal the full list of foods, vitamins and herbs that boost progesterone levels so you can enjoy more health, energy and vitality.

Visit my website to get your free first chapter today:

What Treatment Works Best For Whiplash Associated Disorders?

By James Schofield

Whiplash Associated Disorders (WAD) is a term that describes injuries that can occur after a sports collision, motor vehicle accident or slip and fall. There can be a constellation of complaints including neck pain, upper back pain, headaches, dizziness and pain radiating into the arms. Most healthcare practitioners agree that a conservative, nonsurgical approach is the best method of treating WAD. Research studies show that chiropractic care tends to be very favorable for pain relief and function restoration in the treatment of Whiplash Associated Disorders.

It must be said that "whiplash" is more of a layman's term than a medical term. It describes a neck injury due to forceful, rapid back and forth movement of the neck, like the cracking of a whip. Of course, this violent movement during an accident, can cause damage to tissues of the neck, especially soft tissues.

Soft tissues of the neck include muscles, ligaments and fascia. Damage can also occur to the small joints between the neck bones, which are called the cervical vertebrae. These joints, called the facet joints, can become misaligned and moving properly.

There has been much research into Whiplash Associated Disorders. Studies usually address the immediate period following injury which is called the acute phase (less than two weeks), the subacute phase (2-12 weeks) and the chronic phase (three months and longer).

It should be noted that a consensus of research studies showed that exercise, and cervical manipulation and mobilization were recommended for pain relief and restoration of function in every phase of recovery. Perhaps surprisingly, immobilization and lack of movement, as one would have when wearing a soft neck collar was ineffective and may even impede recovery.

Chiropractic care in the treatment of WAD involves manipulation and mobilization. These two forms of treatment focus on restoring normal alignment and proper motion to the facet joints of the cervical spine. This helps patients to gain pain relief and the ability to restore normal function to activities of daily living which occur at home, work, and recreational and social endeavors.

Exercises, which are commonly recommended by doctors of chiropractic, focus on stretching and strengthening soft tissues. These exercises speed healing and pain relief and help, long-term, to improve upper body posture to keep painful conditions from recurring.

It is best if chiropractic care is initiated in the acute and subacute phases. Damage to soft tissues and the facet joints of the cervical spine have the best chance to heal when treatment is initiated in the first three months following an accident to achieve pain relief. Deleterious permanent effects like scar tissue, degeneration and arthritis are more likely to occur if chiropractic treatment is not administered early in the restorative process.

Chiropractic care initiated soon after the onset of a Whiplash Associated Disorder could make the difference between health or disability, comfort or pain.

Gettting Rid Of Unwanted Face & Body Hair With Laser Hair Removal

By Mags Whyler

Lots of women and men feel concerned about the excessive amount of hair they find growing on different parts of their body, however, there are a number of options available for them to consider when it comes to removing any unwanted hair. You might consider different methods like; shaving, depilatory creams, waxing, plucking or electrolysis, but one of the most popular cosmetic procedures used today is laser hair removal.

Women of all ages regularly use at least one method of hair removal, but in general younger women are more likely to keep on top of their hair removal regime. Shaving, waxing, threading and creams can turn into a very time-consuming lifetime chore, and these treatments often cause annoying skin irritations, ranging from mild to severe and they can last for days or weeks. They can cause cuts, nicks, redness, scales, bumps on the skin and ingrown hairs.

Laser hair removal has become an increasingly popular cosmetic and beauty treatment. Autumn is the best time of year to pursue these treatments, because as well as making sure that your skin will feel smooth and soft in time for the summer, having laser hair removal in the autumn and winter will get your legs ready for summer and often give improved results.

Laser hair removal treatment takes away hair from:

• The upper lip
• The chin; the beard and jaw line
• Nose, neck and ears
• Underarms and arms
• Legs and bikini line
• Chest and abdomen
• Back and shoulders

You can have laser treatment anywhere on the body, and the laser machine can cover small areas and large areas, quickly and safely. An advanced laser system uses a focused beam of light and heat which will penetrate the hair follicle at its root, to stop hair growth, but which will not harm the surrounding skin. The laser has a cooled sapphire window on the laser scope to further protect and cool the surface of the skin, while still letting the laser light heat the hair follicle beneath the skin.

Laser hair reduction:

• Allows you to enjoy longer-term smooth, hair-free skin
• Is suitable for most areas of the body and skin types
• Will stop painful rashes, infections and in-grown hairs
• It's a safe, effective and convenient treatment
• You'll get long-lasting results

It's considered that laser treatment is one of the most successful methods of hair removal invented, as it has a lasting and permanent effect, compared to other traditional hair removal methods.

If you need help choosing a cosmetic procedure, we provide an extensive range of cosmetic procedures for the face and body: Botox, Vaser Lipo, Lip Augmentation, Dermal Fillers and many more treatments, to help create a younger, slimmer, more youthful looking you!

Overtraining - Getting Past 3 Common Bodybuilding Mistakes

By Matthew Beavers

Building muscle is a timely process. It doesn't happen overnight. Rome was not built in a day, neither is a strong body.

Over training can slam the brakes on your muscle-building efforts. Don't let it. Over training is one of the most common bodybuilding mistakes made by newbies and experienced bodybuilders alike.

You need to train hard, but not to the point that you need to take a few weeks off because you got an injury from over training.

Mistake #1 - Don't Train The Same Muscle Group Every Day - Do you think you are going to get shredded abs doing crunches and other ab exercises every day? Nope. You should only work abs 2 or 3 times a week to see great results.

What to do instead: Work a muscle group then let it rest for 24 to 48 hours. If you worked chest and back today, then work triceps and biceps tomorrow, then work chest and back in a couple of days. Give your muscles time to heal and chill.

Mistake #2 - Have Training Sessions That Last TooLong - Are you in the gym more than an hour maybe even 2 hours a day?

What to do instead:Train 45 minutes to an hour. An hour in the gym is a good amount of time especially if you do it 4 to 5 times a week. You can accomplish a lot in 45 minutes to an hour in the gym. Don't live in the gym, get in there, do what you need to do then go enjoy yourself somewhere else.

Mistake #3 -Doing cardio and weight training together - If you feel extra tired when you get done working out it might be because you combined cardio along with weight training to make the workout a little too intense.

What to do instead: Do cardio and weight training on different days. Doing cardio a few minutes to get loose and warm up is okay, but doing it at a high intensity level and pumping some heavy iron together can be too much.

You can combine cardio and weight training together, but if you do, your workouts should be shorter. You should not go over 30 minutes if you are going to combine the two. If you must do cardio and weight training together then start the workout with weight training and end it with some cardio. Doing a workout that way will increase the burn.

You can get the body you want doing the right amount of exercise. But you won't get it with over training. Don't make these common bodybuilding mistakes, instead train at your fitness level. Keeping up with the Jones's is never good, it definitely won't work at the gym.

The Abdominal Crunch - Working Towards a Flat, Chiseled Stomach

By Dr. Jim Bell

Before I get into the abdominal crunch, it is important for you to know that you can do crunches for 16 hours/day; 7 days/week and you will not have a "six pack" or win an ab contest until you get the fat off your waist line. Reducing your percentage of body fat requires a disciplined approach to a simple formula. If you burn more calories than you consume you will lose fat. You burn calories through physical activity and you consume calories through eating and drinking. The typical person greatly over estimates the amount of calories they expend and greatly underestimates the amount of calories they consume.

The crunch is the most effective abdominal exercise with the lowest amount of risk. Performed correctly you can negate virtually all risk of injury. The following describes the most safe and effective way to perform crunches.

To get in position: from standing position squat down; place your hands on the floor in front of your knees and walk your hands forward until you are on "all fours" (hands and knees resting on floor or mat, back parallel to the ground).

Bend your arms, lowering your shoulders to the floor and roll onto your back.

Feet should be flat on the floor, shoulder width apart with the knees bent.

Fingers should be interlaced behind the head for support. Do not pull forward on the head while contracting the abdominals. Excessive pulling of the hands on the head can cause damage to the cervical & thoracic discs, ligaments and muscles. The hands form a platform to rest the head. If you are deconditioned, your neck muscles will fatigue faster than your abdominals.

Contract the abdominals to "curl" the head and shoulders off the floor. Pretend a string is attached to your nose pulling your face upward toward the ceiling. This technique will prevent the chin from coming to your chest. (If all else fails, put a tennis ball under your chin to protect the neck).

Keep the lower back on the floor and pull the stomach inward while contracting. This will activate the transverse abdominus. Always exhale during the concentric contraction and use a 2 second timing if you are a beginner (gradually extend contraction time to 4, 6, 8, and 10 seconds; advanced trainers may want to try 10 second concentric; 10 second isometric contraction at full flexion and 10 second eccentric). Inhale during the eccentric contraction and use a 4 second timing if you are a beginner (gradually extend contraction time to 6, 8 and 10 seconds).

Variations of the crunch include:

• Twisting Crunch: with a twisting motion toward the outside knee
• Legs Elevated Crunch: bent-knee or straight-legged with legs pointing toward the ceiling.
• Legs Elevated Straddle: legs straight in straddle position
• Crunches on a Stability Ball

In all the exercises described above never have the feet held down since this causes a flexor synergy that will decrease the contraction of the abdominals and increase the recruitment of the hip flexors. Allowing the back to leave the ground as in the old-fashioned "sit-up" will have a similar effect and is not recommended.

When you complete the desired number of sets (recommend beginners start with 1 set of 15 repetitions gradually increasing number of sets; remember Frequency, Intensity, Time and Type from your PFT Course), it's time to return to a standing position. The safest way to accomplish this is reverse the process you began with: roll over to one side until you are back on your hands and knees. Walk your hands back toward your feet until you return to squat position and stand up.

Yoga and Pilates include many exercises that strengthen the core and trim the waistline. If you are a personal trianer looking to expand your expertise to include yoga and pilates, check out our specialized fitness certifications: Yoga Instructor
and Pilates Instructor