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What is the most common food allergy?

The most common food allergy varies between different populations, the causes of which are thought to be a combination of lifestyle, cultural habits and genetics. However, there are eight very common food allergies across the world, all of which can cause mild to severe allergic responses, depending on the individual’

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What are endorphins?

Endorphins are neurotransmitters (chemical messengers) that act as natural painkillers and mood elevators. The key aspects of endorphins include the following. Pain regulation Endorphins are produced in response to stress and discomfort, including beneficial stress like exercise. They act as natural pain relievers to help you cope with these stresses.

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Should you exercise right before bed?

When’s the best time of day to exercise? The simple answer is - when you have time. However, different times of day may work better for different people. If you are wondering if exercising before bedtime is ok, here are four considerations to help you decide. * The type of exercise

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Healthy breakfasts to start your day

Here are some healthy breakfast ideas to kickstart your day. Overnight oats - Combine rolled oats with Greek yogurt or milk, and add your favorite toppings, such as berries, nuts, granola and honey) in a jar. Refrigerate overnight and enjoy in the morning. Avocado toast - Toast your favorite bread and top

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How many times should you work out in a week?

The number of times you should work out each week depends on your training goals, current fitness levels, work schedule and personal preferences. Here are some general rules to consider when you're deciding how many times a week to work out. Cardiovascular exercise The frequency of your cardiovascular

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Can foods reduce your risk of heart disease?

Certain foods and diets may help lower heart disease risk and improve cardiovascular health. Here are some heart-healthy dietary recommendations to help reduce the risk of heart disease: * Lots of fruits and vegetables for antioxidants, vitamins and minerals * Fatty fish and olive oil for omega-3 fatty acids * Whole

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Delicious toppings for your acai bowl

Acai berries contain antioxidants that may be beneficial for your health.  Acai bowls and smoothies are popular ways to enjoy this fruit. The toppings you choose to add to your acai bowls not only enhance the flavor and texture of the dish but also add extra nutrition. Here are some

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Tips for improving cognitive function

Enhancing cognitive function involves a combination of positive lifestyle choices, nutritious foods, and mental stimulation. Here's a guide to help you practice good cognitive health: * Engage in regular physical activity * Maintain a well-balanced diet that is rich in antioxidants, omega-3 fatty acids, vitamins and minerals * Prioritize

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How does laughing benefit your mental health?

Laughing can be beneficial for your mental health. Laughing causes endorphins to be released into your brain and body, which promotes feelings of happiness and can reduce pain perception. The act of laughter also triggers the release of other neurotransmitters like dopamine and serotonin, both of which can elevate mood

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How to turn popular meat-based dishes vegetarian

Transforming popular meat-based dishes into vegetarian alternatives is a great way to reduce your animal product consumption and expand your palette. Here are some top tips on how to make the switch while preserving flavor, texture and deliciousness: * Switch meat for plant-based protein, such as tofu and tempeh

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Why is folic acid important?

Folic acid, also known as folate or vitamin B9, is a water-soluble vitamin essential for various bodily functions. In particular, it is necessary for the synthesis (production) and repair of DNA inside the body's cells. It's also vital for cell growth, development and division. Let&

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What is the 5:2 diet?

The 5:2 diet, also known as the Fast Diet, is a form of intermittent fasting that focuses on alternating between periods of regular eating and periods of calorie restriction (fasting). On the 5:2 diet, individuals consume a normal, balanced diet for five days of the week and then

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Eating for the gym

Consuming the right foods before a workout can contribute to better gym performance and long-term progress. It fuels your muscles with the energy they need to resist the weights you are lifting or keep you running for an extended period and provides essential protein for muscle repair. Here are

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Learn more about squats and deadlifts

Squats and deadlifts are both highly effective compound exercises, but they engage slightly different muscle groups and emphasize different areas of the body. Squats The pros of performing squats for increasing muscle growth include: * They engage multiple muscle groups and joints, including the quadriceps, hamstrings, glutes, calves and core. * They

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5 key components of an anti-inflammatory diet

An anti-inflammatory diet is a nutritional approach that aims to reduce inflammation in the body. Inflammation is linked to a variety of chronic conditions and diseases, including cardiovascular disease, diabetes, digestive disorders, skin health issues and some cancers. The goal of this diet is to incorporate foods that can

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Should I start swimming for exercise?

The question of whether or not to start swimming depends on your personal preferences, fitness goals, and schedule. Here are some pros of swimming so you can decide if it would work in your weekly routine. Pros of swimming * Low impact, so doesn’t negatively impact the joints and is

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Benefits of a physically active job

Having a physically active job can offer a range of benefits that contribute to both physical and mental wellbeing. Unlike sedentary occupations that involve prolonged periods of sitting, physically active jobs require regular movement and engagement in physical tasks. Here are the many benefits of having a physically active job:

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Healthy one-pot meals to make for dinner

Preparing healthy one-pot meals for dinner simplifies the cooking process. It also reduces the number of pots and pans you need to clean, which is always a bonus. Here are some healthy and delicious one-pot meals you can try making for dinner: * Chicken and vegetable casserole * Stir fry

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What is lean bulking?

Lean bulking, sometimes called clean bulking, is a term used in the fitness and bodybuilding community to describe gaining muscle mass while minimizing the amount of fat gained during the process. Traditional bulking requires eating a surplus of calories to promote muscle growth and strength gains. Lean bulking focuses more

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How to practice handstands

Handstands are a bodyweight exercise for increasing upper body strength, core stability, balance and functional movement. Here are some helpful tips to improve your handstand practice: * Strengthen your shoulders, arms, and core through exercises like push-ups, shoulder presses and planks. * Perform wrist stretches and forearm exercises on a daily

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What is ecotherapy?

Ecotherapy is often also referred to as nature therapy or green therapy. It's a method of improving well-being and mental health that involves engaging with nature. The idea behind ecotherapy is centered around the belief that connecting with the natural world can have positive effects on mental

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Tips for planning a home gym

Working out at home is a great way to improve your health and fitness, build muscle mass and gain cardiovascular endurance, without needing to pay for a public gym membership or venture out of your home. Home gyms can make exercise more accessible, convenient and enjoyable. Here are some helpful

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The mental health benefits of staying organized

Staying organized can refer to your belongings, physical space or even your schedule. It can help reduce stress and anxiety, improve motivation and enhance productivity. Here are some of the benefits you may experience when you are organized: * Lower stress levels * Reduces feelings of overwhelm and anxiety * Increased feelings of

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Discover 5 processes your circadian rhythms help regulate

Circadian rhythms are in-built mechanisms that every human has. They function on a 24 hour clock to help regulate a variety of physiological processes and behavioral patterns. Most notably, the circadian rhythm regulates the sleep-wake cycle alongside body temperature fluctuations and hormone secretion (not all, but some hormones)

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What should I snack on during a workout?

If you are working out for an hour or more, you might want to consider adding a snack to your workout routine. A small snacking during your workouts can provide a quick energy boost and help you maintain your stamina for continual great exercise performance. The choice of snacks that