Essica Rahman - Sprout (Page 14)

Tips to beat the post-holiday blues

If you’re feeling down after the highs of the festive period, you’re not alone. Luckily, there are lots of things that you can do to beat the post-holiday blues and make returning to your usual responsibilities a little easier. Below, we’re going to discuss some of the

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Is there a connection between sleep and heart disease?

Did you know that there is a close connection between your sleeping habits and your heart health? Getting adequate sleep can help support your cardiovascular health, meaning a good night’s rest is something we should prioritize. Ideally, adults should get 7-9 hours of undisturbed sleep each night. For many

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How to develop a mindset for change

A fixed mindset is when one does not believe in the possibility of personal change. This can create a barrier to pushing ourselves to try new things and reaching our goals. Adopting a growth mindset can help move us out of this rut and promote positive change. However, it’s

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Healthy eating goals to try

There is no one-size-fits-all when it comes to health goals. Your goals are unique to your needs and wants, whether it’s stronger muscles, or better cardiovascular endurance. However, to support these goals, and to help decrease your risk of chronic diseases, including heart disease, diabetes and some cancers, there

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How does exercise improve bone health?

Bone health is extremely important. As we age, our muscle mass and bone density decrease. Even in healthy individuals, bone density begins to decrease with age. Reduced muscle mass means lower strength and stability. This, combined with lower bone mineral density, means an increased risk of falls, sprains, and fractures,

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3 types of exercise should everyone be doing

Exercise is an important part of a healthy lifestyle. Not only does it help with weight management and fat loss but it also has a number of important additional benefits. Regular exercise has been shown to help boost immune function, elevate mood, improve bone density and minimize skeletal muscle loss

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One tip for helping to reach weight goals

Whether you’re trying to reach a weight loss goal, gain weight, or trying to maintain, there are a number of action plans you can put into place to help empower yourself to be successful. One very helpful trick is meal planning. By planning out your meals a week or

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Potassium 101

Potassium is a mineral that everybody needs. It plays a number of important roles in the body and deficiencies can lead to a range of health problems. The main functions of potassium include the maintenance of water and fluid balance, nerve impulse conduction, and blood pressure regulation. It mainly functions

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Snow shoveling tips for your back

Snow shoveling may seem straightforward but it’s important to learn proper snow shoveling form, so you don’t cause upper body or lower body injuries, particularly neck and lower back strain. Snow shoveling can be tough on your back and joints if done incorrectly. To make sure you can

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Try this tip for improved strength training

If you’ve recently started a strength training program, you might be wondering how to maximize your progress. There is no shortage of tips and tricks for novice gym goers, and this can make it difficult to know which ones to follow. When taking note of important strength training tips,

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What does "activate your core" really mean?

You’ve probably heard the term ‘activate your core’ many times, especially if you have been researching how to perform different strength training exercises or if you’ve done something like yoga in the past. What does this term actually mean, and why is it used so often? The term

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What is active listening

Active listening refers to the process of fully engaging in a conversation and hearing what the other person (or people) has to say while also responding appropriately. To be an active listener, you need to understand what the other person in the conversation is saying and to communicate using both

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Food and stress

Stress is an issue that almost everybody faces in the modern world. It can be categorized in a number of ways, depending on its severity and cause. Acute stressAcute stress refers to stress that occurs suddenly. For example, if you’re crossing the road and a car appears out of

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Tips to make comfort food healthier

Comfort foods are usually high in calories, sugar, and saturated fat. Regularly indulging in these types of foods can lead to weight gain. Over time, carrying excess body fat can increase the risk of a range of chronic health conditions, including cardiovascular disease, stroke, type two diabetes, metabolic syndrome, and

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Wake up your legs after sitting all day

Many of us spend a large portion of our days sitting down and this can lead to soreness and stiffness in the muscles. Plus, leading a sedentary lifestyle has been closely associated with an increased risk of chronic disease, including obesity, high blood pressure, heart disease, type two diabetes, metabolic

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What is mental fitness?

We often hear about the importance of maintaining a certain level of physical fitness. However, we hear less about the importance of mental fitness. Mental fitness refers to the health of your brain and mind. It defines our state of wellbeing, awareness, resilience, confidence, and mood. Mental fitness encompasses mental,

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New exercise goal? Try this one tip

Do you have a new exercise goal? If so, we’ve got one top tip for you. When it comes to reaching your exercise goals, one of the best things you can do to stay on track is to write down what your goal is AND why it is important

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Skip these foods before bedtime for a better night's sleep

If you struggle to get a decent sleep each night, you might have tried several supplements, or maybe you’ve attempted to switch up your bedtime routine. Sometimes, these things are enough to improve your sleep quality and quantity. But if you’ve tried the above and your sleep still

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Try this exercise to build arm strength

Toned arms are much more than just about looking good. A strong upper body helps you enjoy your daily activities and can help to reduce your risk of injury. You can start building your upper body by targeting the muscles of your anterior shoulders and arms. One of the best

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Try this tip to beat the winter blues

The winter blues are a real thing. When the weather is cold and the days are dark, some people feel more down and anxious. This is partly because of the reduced amount of sunlight that we receive during this time of the year, which lowers our vitamin D production. Vitamin

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What to have instead of dessert

The good news is that you can still have something sweet after your dinner but you might need to reconsider the types of desserts that you’re eating (and how often). Here are some healthier desserts to try when you’re craving something sweet and want a delicious dessert after

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What to look for in a walking shoe

Finding the perfect pair of walking shoes is important to ensure you’re comfortable during walks of any distance or duration. They can also help improve your gait to avoid injuries and muscle strains. So, what should you look for to find the perfect walking shoes? There are certain factors

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在寻找步行鞋时，要关注什么

找到一双完美的步行鞋对于确保您在任何距离或时长的步行中都感到舒适是很重要的。它们也可以帮助改善您的步态，避免您受伤和拉伤肌肉。那么，在寻找完美的步行鞋时，您应该关注的是什么呢？在做决定之前，您可以考虑的因素有几个。您的鞋子应该持久耐穿，在合脚的同时可以为您的脚踝提供支撑。在购置新的步行鞋时，您可以考虑到的几个关键因素包括：整体的适脚性。留给脚趾的空间够吗？在走路时，您的脚跟会滑来滑去吗？稳定性。鞋子应该可以稳稳地托住您的双脚。缓冲减震效果。您的双脚感觉舒适吗？考虑一下鞋头、鞋底夹层、鞋垫和后跟的适脚性

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除了甜品，您还有什么选择

好消息是，在晚餐之后您还是可以吃上一点甜食的，只是需要重新考虑一下您摄入的甜品的类型（以及摄入频率）。以下为您列出的是一些更为健康的甜品，您在渴望甜食以及想要在正餐后享用美味甜点时可以试试它们：用水果沙拉和冻酸奶取代苹果派和奶油用自制的香蕉蜂蜜无糖燕麦曲奇饼干取代糖果用黑豆布朗尼或红薯布朗尼取代商店里购买的传统布朗尼

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试着用这个小妙招击败冬季忧郁症

冬季忧郁症是切实存在的。寒冷黑暗的天气会给一些人带来更阴郁和焦虑的感受。这里面有一部分原因在于在一年中的这个时间段，我们接收的阳光量减少，降低了我们体内维生素D的产量。维生素D和血清素以及多巴胺一样，对于稳定情绪有作用。幸运的是，您可以在冬天做很多事来提振情绪。让自己变得开心一点儿的最有效办法之一就是给自己创建一个欢快的音乐播放列表。想一想所有那些可以让您感觉自己站在世界之巅的最爱歌曲，然后把它们添加到您的在线播放列表中，这样一来，每当您需要改善心情的时候，您就可以听一听它们。