Attempting to make a gourmet meal every morning is unrealistic. But that’s no reason to accept a sugar high that’ll crash in half an hour, leaving you feeling down and hungry.

We’re about to blow your mind with an assortment of simple, prep-ahead breakfast muffins, vegan breakfast ideas, and healthy smoothies that you can create in a matter of minutes. Let’s dive in with these 12 amazing recipes.

Avocado And Egg Toast

Sometimes, simple is best. Try two lightly toasted slices of whole-grain bread topped with mashed avocado, salt, and pepper. Breakfast is complete with the addition of two eggs for a healthy dose of protein. As an alternative to cream cheese on bagel, eggs, thinly sliced tomatoes, and smoked salmon work well for breakfast. Try adding cucumber, sprouts, or salad greens to your avocado toast to give it a more of lunch feel. Of course, you can finish it off with a flavorful drizzle of Sriracha, balsamic glaze, or salsa.

Smoothie With Yogurt And Berries

Here is a quick and tasty smoothie for your morning rush. Blending fresh or frozen fruit (bananas and berries work well) with Greek yogurt and a liquid of your choice (milk, juice, coconut water—whatever you like) takes less than five minutes. This recipe yields two servings; therefore, freeze one overnight and allow it to thaw throughout the day so you can enjoy it in the afternoon.

For a change, you can try a fruit and yogurt parfait, which is simple, healthy and tasty. Simply fill the bottoms of four tall glasses with 1/3 cup of vanilla yogurt. Combine fresh berries with defrosted strawberries. Alternate layers of fruit and granola with yogurt until the glasses are full. To keep the granola crunchy, serve parfaits immediately. It can be prepared with any desired toppings. Select fresh fruits that are in season for the best taste. In a pinch, however, frozen will suffice.

Quinoa Fruit Salad

A scoop of quinoa adds texture, body, and protein to a salad of berries and mango. Toss everything together until the quinoa is evenly distributed. You can add any fruit, like peaches, blackberries, raspberries, kiwis, or pineapples. You can use red quinoa, but any kind will work. Red quinoa gives the salad a pop of color.

Honey Lime Dressing is easy to make and goes well with the bright quinoa fruit salad. You may also add a bit of fresh mint to give the dish a refreshing kick.

Banana Peanut Butter Chia Pudding

Try this superfood spin on the classic peanut butter and banana combination. All you have to do is combine the milk, banana, and peanut butter in a blender. Chia seeds should be mixed into the milk. Cover it and place it in the refrigerator for 30 minutes. Take it out, and stir vigorously because the chia seeds will plump up and stick together. Then refrigerate for another 30 minutes or overnight. 

You can substitute almond, rice, or oat milk for the milk. The best part is that the banana, peanut butter, and chia seed pudding only takes 5 minutes to make. That’s it. This could be a great one to make with your kids, and get creative with the fruit you use! 

Zucchini Oatmeal Bread

First line up the ingredients: 2 cups all-purpose flour, 1 cup quick oats, 1 teaspoon baking powder, 1 teaspoon baking soda, 1⁄2 teaspoon salt, 1⁄2 cup sugar, 1⁄2 cup brown sugar firmly packed, 3⁄4 teaspoon ground cinnamon, 3 large eggs, 3⁄4 cup vegetable oil, 1 teaspoon vanilla extract, 3 cups zucchini, shredded, and 1 cup walnuts, chopped.

In a sizable mixing bowl, combine the first 8 ingredients; create a well in the center of the mixture. Place aside.

In a bowl, combine the eggs, oil, and vanilla; beat well with a wire whisk. Add walnuts and zucchini and stir. Add the wet ingredients to the dry ones and whisk just until combined.

In a loaf pan measuring 9 x 5 x 3 inches, pour the batter. Bake for 1 hour and 15 minutes at 350 degrees, or until a knife cake comes out clean. For ten minutes, let the pan cool. Bread should be taken out of the pan and allowed to cool further.

Adding zucchini and chia seeds to oatmeal makes it healthier and gives you a serving of vegetables in the morning. For added crunch, sprinkle a handful of toasted walnuts on top.

Quinoa Coconut Yogurt Muffins

At this point, it’s obvious that we believe quinoa improves everything. You’re going to love these muffins. The ingredients that you need are 1 flax egg, 1/2 cup peeled banana, 1/2 cup applesauce, 1/2 cup quinoa flakes, 1/2 cup coconut yogurt, 1/4 cup maple syrup, 1/4 cup oat flour, 1/2 cup almond flour, 1/4 tsp salt, 1/2 tsp vanilla bean, 2 tsp baking powder, 1 tsp cinnamon, and 1 tsp nutmeg. Mash all of the wet ingredients together. Add the dry ingredients once they’re smooth. 

To bake, line a 12-cup muffin tin. Fill the liners about 3/4 full, sprinkle with quinoa flakes, and you’re ready to go! Place them in the oven for about 25 minutes, and it is all ready to serve. Try these moist morsels for breakfast or as a snack after lunch. It takes about 30 minutes from start to finish.

Cookies With Peanut Butter And Banana

You only need one bowl and a whisk to make these peanut butter treats. You most likely have all of the ingredients in your pantry right now. They include 1 and 1/3 cups creamy peanut butter; 1/2 cup very ripe banana, mashed, 1/2 cup dark brown sugar, firmly packed, 1 large egg, 2 teaspoons vanilla extract, 1 1/2 cups all-purpose flour, 1 teaspoon baking soda, 1/2 teaspoon salt, 2 tablespoons sugar, 1/4 tsp sea salt.

Set the oven to 350 degrees. Put parchment paper on a baking pan and set it aside. Cream the peanut butter, brown sugar, and mashed banana until smooth. Add the vanilla extract and the egg. To combine, mix everything together.

The flour, baking soda, and salt should all be combined in a small bowl. The peanut butter and banana mixture should now be added to the flour mixture.

Place them on baking sheets and roll into 1-inch balls. Press them down with a fork that has been dipped in granulated sugar in a crisscross pattern. Bake for 8 minutes and let cool for two minutes.

You may mix things up by using different flavors, such as peanut butter and chocolate chips in one batch and almond butter and raisins in the other.

Banana Zucchini Oatmeal Cups

These whole-grain baked oatmeal cups with banana and zucchini are a quick and healthy breakfast or afternoon snack! This is easy to prepare and to make it more delicious, you may add a dollop of peanut butter.

The ingredients that you need are 1 tablespoon ground flaxseed, 1/4 cup almond butter, 1/4 cup pure maple syrup, 1 cup mashed overripe banana, 1 and a half cups grated zucchini, half cup unsweetened vanilla almond milk, 1 teaspoon vanilla extract, 3 cups old-fashioned oats, 1 tablespoon baking powder, 1 teaspoon cinnamon, and half teaspoon fine sea salt.

Preheat the oven to 375. Spray or line a muffin tin. Combine water and flax in a small bowl. Stir and put aside to “gel.” In a large bowl, mash the bananas with a fork. Ensure that they measure 1 cup. Stir together the grated zucchini, almond milk, vanilla, almond butter, maple syrup, and flax mixture.

Add oats, baking powder, cinnamon, salt, and other additional ingredients. Stir until mixed. Fill muffin cups to the top. If only one muffin tray is used, there will be extra batter.

Bake for 23 to 28 minutes, or until a fork comes out clean. Refrigerate oatmeal cups in an airtight container.

Egg Muffins

Breakfast egg muffins are a delicious, healthy snack that is perfect for meal prepping, all the more so when you are in a rush. Although omelets and poached eggs on toast are common and varied breakfast options, few of us have the time in the morning to prepare them.

This is where these protein-packed egg muffins come into play! These may be made ahead of time and kept in the fridge until you’re ready to eat them!  

To make this dish, combine eggs, spinach, bacon, and cheese in a blender or whisk, and then pour the mixture into muffin tins. Fill them 3/4 full to prevent overflow. Bake for 15-20 minutes. Allow 10 minutes to cool. If you need to, use a plastic knife or spatula to gently loosen the muffins from the tin.

Use an excellent quality nonstick muffin tray and properly grease your muffin tin. To avoid sticking and use parchment paper or cupcake liners.

Spinach And Cheddar Microwave Quiche

What if I told you that you could make a delicious breakfast in your microwave in five minutes? Well, you’d have to start making breakfast in the morning!

For this, you can use either frozen or fresh spinach. The key here is to squeeze as much liquid out of the spinach as possible before microwaving the quiche. Fill your mug halfway with fresh baby spinach leaves and a few tablespoons of water. 

Microwave it, covered with a paper towel, for one minute, or until the leaves steam or wilt. Remove the spinach from the mug and press it with a spoon to remove as much liquid as possible. Once your spinach is ready, combine it with an egg, shredded cheddar, milk, salt, and pepper. Mix well with a fork, then cover with a paper towel and microwave on high for 3 minutes, or until the quiche is fully cooked. That’s all! You now have a “fancy,” homemade, warm breakfast to start your day. Transfer it to a container for later or have it now.

Peanut Butter And Banana Smoothie

Smoothies are the ideal on-the-go snack at any time of the day, and this Peanut Butter and Banana Smoothie is no exception. You’ll believe you’re drinking a milkshake after blending frozen bananas, peanut butter, soy milk, Greek yogurt, honey, and ice. 

It’s great for the morning, or for an afternoon boost, prepare and freeze it the night before. It will be thawed and ready by 3 p.m. Add a scoop of your preferred vanilla or chocolate protein powder for a protein boost.

Blueberry Almond Overnight Oatmeal Recipe

This is the ultimate breakfast for a busy person. Line up ½ cup rolled oats, ½ cup almond milk, 2 tablespoon almond butter, ½ teaspoon vanilla extract, ½ teaspoon ground cinnamon, 1 cup frozen blueberries, and 1 tablespoon toasted sliced almonds

In a mason jar combine oats, almond milk, almond butter, vanilla and cinnamon. Stir in half a cup of blueberries. Close the lid and shake vigorously. Place in the refrigerator for at least 6 hours, preferably overnight. Top with remaining ½ cup blueberries and sliced almonds and drizzle with honey in the morning. You may also add cashew nuts, pistachios, and half a sliced banana in the morning, and you’re ready for breakfast. If you are in the mood for something warm, heat it for 1–2 minutes in the microwave.

Whether you’re looking for sweet or savory breakfast recipes, these easy healthy ideas will help you start your day.

The post 12 Super Healthy Breakfast Foods You Should Eat Every Day first appeared on Bestie.

Today we’ll be talking about the best post-running stretches. How do you stretch your quads while standing? Which stretch relaxes both your arms and abs at the same time? How do you do lunges with a stretching modification? We’ll talk all about this AND more…

Stretching Your Quads While Standing

This stretch will help your front thigh muscles, while giving more flexibility to your hip flexors. This standing quad stretch works on the large fleshy muscle group covering the front and sides of your thigh. 

For this, you will need to start with your feet apart as wide as your hips. Once in position, bring your right heel up to your butt by bending your leg.

Now grab your foot and pull it as close to your butt as you can. You will feel a stretch, but make sure you don’t pull too much. It will start to hurt if you do. If you want to get a much deeper stretch, you can push your hip forward.

You need to make sure you remain standing straight throughout the exercise. Hold your position for 30 seconds and move to the other leg.

Stretching Your Arms And Abs At The Same Time

It’s important to stretch your abs after a good running session. The abdominal muscles require some relief. At the same time, you can work on your arms and shoulders as well. To start the stretch, you need to keep your feet apart as wide as your hip, and put your left foot across your right.

Now put your arms over your head and grab your left hand’s fingertips or the wrist with your right hand. Bring your shoulders down and lean towards your right as much as you can without forcing any pain. Stay that way for about 30 seconds and repeat on the other side.

The Classic Lunge But With A Modification

This variation on the lunge will help you with your quads, calves and hip flexors. Once again, stand with your feet apart as wide as your hips, but bend your knees a bit. Lean forward and put the palms of your hands against the floor on either side of your feet.

Now, bend your right knee while you stretch the left foot behind you. Make sure your foot remains on the floor. Once in position, bring your hips down slowly while feeling the stretch. You can do this for 30 seconds, then switch to the other side.

Stretching Like A Butterfly

This stretch can open up your hip and also help your gait. For this, you will be sitting on the floor. Bring the ends of your feet together so that your knees are now spread to the sides. You will essentially be like a butterfly.

Now bring the heels as close as you can while ensuring your back remains straight. Bend forward as much as you can until you can get a stretch.

Stretching Your Calf While Standing

Your calf and shins need as much stretching after a running session as the rest of the body. This exercise can help with that. You’ll need the support of a wall to do this one. Stand in front of the wall and place your hands on it. This will be at the same height as your eye level.

Keep your left foot slightly in front of your right in a relaxed manner. Your feet need to be firmly against the floor. Now bend your left knee and lean forward. Make sure you’re bending your elbows to the wall. Push into the wall with all your strength in order to feel the stretch. Pause the stretch for 30 seconds and repeat with the other leg.

Stretching Your Iliotibial (IT) Band

This particular stretch can help with the IT band, the tissue that goes from your thigh to knee. It’s one area that’s always injured among runners. For this, you will need to stand straight and cross your legs, with your right foot in front of your left.

Raise your arm towards the sky while keeping your left by your side. Now try to reach over with your right arm over your head, and to the left. Essentially, your left arm would end up much lower on your leg. You can stop when you feel a stretch. Remain in that position for 30 seconds and change sides.

Stretching Your Hamstring

A tight hamstring can lead to a serious injury, so it’s important to stretch them out. For this, you will need to lie down on your back. Bend your right leg and put your hands behind the thigh. Slowly straighten your leg and pull it in your direction.

Flex the heel while you do that. You’ll be able to feel a stretch in your thigh, especially in the back side. You can stay in this position for 30 seconds before switching to the other leg.

Stretching Your Spine

When you run on a regular basis, it can have an impact on your posture. You can do this stretch to help straighten your back muscles so you can remain vertical. To begin this stretch, sit on the floor while keeping your legs crossed.

Put your right hand on the floor behind your right hip. While making sure your foot remains on the floor in front of you, bend the right knee until it reaches your chest. Once in position, get your left arm straight and on to your side while pushing yourself forward.

Twist the body to look behind you. In this position, your left elbow would be on top of your right knee. Hold this position for about 30 seconds and then switch sides.

Stretching Your Triceps While Standing Up

Even though running is mostly about the legs, your upper body also plays an important role. For instance, your triceps need to be stretched too, as you would also be using your arms while running.

For this stretch, stand up and bring your right arm over your left shoulder, putting it across the chest. Use your left hand to pull the right elbow towards your shoulder. Make sure you’re not doing this too hard. Once you reach the shoulder, hold the position for about 30 seconds and switch sides.

Downward Dog

When you use the downward dog stretch, you’ll be able to work on a number of muscles such as your delts, glutes, hamstring, triceps and even your back. To do this, you will need to get on all fours while ensuring the hands are under the wrists.

Once in position, push towards the floor using the hands while getting your legs straight. At the same time, lift your butt towards the ceiling. Arch your hips and push into your hands. Do this while lengthening your spine as well as the tailbone.

You will need to spread your weight equally on both sides, while making sure there’s a bit of a gap between your arms and ears. Hold this position for around 60 seconds.

Lying-Down Stretch

With this stretch, you’ll work on your glutes as well as your outer hips. To do this, lay with your back on the floor. Bend your right knee and put the knee on your left thigh. It should be placed just above the knee.

Now grab your left thigh by interlacing your fingers and pull the thigh towards your chest. Your legs will end up looking like the number four. Hold this position for about 60 seconds before switching sides.

Inner Thigh Stretch

The inner thigh stretch is good for stabilizing your hip and knee joints. Inner thigh stretches also tone and strengthen your legs. For this very simple stretch, you first need to stand with a very wide stance. 

Next, bend your right knee as you shift your entire body right until you feel a stretch in your left inner thigh. Hold this position for an entire cycle of relaxation breathing. Next, shift your weight to the other side. Repeat the stretch with the left leg. 

The post 12 Best Post-Running Stretches first appeared on Bestie.

Today we’re going to discuss simple exercises that help improve your posture and reduce back pain. How do you do quadruped (quad-ruh-ped) thoracic (thur-ass-ick) rotations? What’s an open shoulder exercise? We’ll be discussing all of these AND more…

Quadruped Thoracic Rotations

If you spend a lot of time at a desk, you’re probably not sitting in the proper posture. This is why people working desk jobs tend to have back pain on a regular basis. But there are a few exercises you can do on a regular basis to alleviate this kind of pain.

One of the exercises is quadruped thoracic rotations. For this, you will need to get on all fours. Once in position, put one of your hands behind your head. Your other hand should be in front of you on the floor.

The hand you have behind your head, bring that elbow towards the floor. Then, rotate the elbow in the direction of the ceiling. Afterwards, rotate your head in the same direction you’ve been moving the elbow in.

You can do this set between 45 seconds to a full minute. When you finish one round, change your hands, and do the same exercise. You can do this a number of times to make sure your back pain is reduced.

Band-Over-And-Back

For this exercise, you will need the help of an elastic band. If you don’t have an elastic band, you can use a towel. Whatever you’ve chosen, hold it straight in front of you. Make sure you have an overhand grip, while staying in a standing position.

Once in position, pull the band as far as you can on either side. This will create tension in the band. After you generate tension, raise it up and put it behind your back. Now the stretched band is behind you. Do this for 45 seconds.

Open Shoulders

For this exercise, you will need to stand straight. Just keep your feet at a distance, so they’re shoulder-length apart. Your arms need to be straight and placed alongside your body. Make sure your back remains straight.

Once you’re in this position, raise the arms towards your sides. While doing this, you will also need to open your chest rather than keep it closed in.

Now bring your arms together in front of you so that they’re on top of each other. Essentially, your right arm will go towards your left, and your left arm will move towards your right. You will bring them together until your elbows meet each other.

When you’re doing this, you will feel your shoulder blades putting in work. You can keep repeating the exercise by crossing your arms for about 45 seconds to a minute.

Squat And Reach

For this exercise, you will need to get into a squatting position. Once you’re in a deep squat, cross your hands and touch your feet on opposite sides. This way, your right hand would be touching your left foot, while the left hand would be touching the right.

Once in position, raise your right hand up and bring it back down. While raising the arm, make sure your head also follows the arm as it goes up. Do this for 45 seconds and then shift to the other arm. Go through the same process for another 45 seconds.

Upper Back Cat Stretch

For this exercise, you will need a foam ball. If you don’t have one, a simple pillow will do. To start the exercise, you need to kneel on the floor while keeping your hips aligned with your heels. While in this position, your forearms will need to be on the foam ball.

Once in position, you will need to round your middle back up. Then begin to breathe in and breathe out. While you’re breathing out, arch your chest in a downward direction towards the floor. You will end up making an arch-like shape.

Once you’re in this position, you will feel tension in your mid-back. If you end up feeling the tension in your lower back, you’re not in the correct position. In these situations, you need to move your butt closer to your heels. This way, you’ll feel the tension in the right area.

You can do this 8 to 12 times every set. You should also do this full set around two to three times a day. This way, you can decrease your back pain.

Form Roll Angels

For this exercise, you will need the help of a foam roll or cushion. Lie on your back on this foam roll. While in position, your hands should be to your side, with your palms pointing upwards. Now lower your chin to tuck it in. This way, you can lengthen the back of your neck.

Once there, you will need to pull your ribs in the downward position. When you do that, your lower back will need to be completely flat on the cushion. Make sure that your abdomen is not tense while you’re in this position.

Once in the position, begin breathing in and out slowly. You can continue doing this anywhere up to. While doing this, you should be able to feel your shoulders drop to the floor.

While your chest and shoulders are relaxing, you can move your arms higher, but at a slow speed. Make sure your forearms remain on the floor at all times.

Wing Fly Up

With this exercise, you will need to stand on your feet. Keep the feet at a width equal to your shoulders. Make sure your knees are bent slightly, and bend them forward. While leaning forward, your back should still remain flat.

Once in this position, look at the floor while making sure your head remains straight. Now lift your arms toward your side, while bending them near your elbows. Also, squeeze the shoulder blades while doing this.

You will now need to move your arms to the front of your chest. Repeat this exercise while squeezing your shoulder blades as if you’re flying through the air. You can do this for 45 seconds to a minute.

Extending In The Chair

This is one exercise you can do while you’re sitting down. This means you can do it anytime you want, even while you’re at your desk working. Mind you, it might be a little awkward doing it in front of your coworkers, so choose your time wisely. 

While you’re sitting on the chair, put your hands behind your head. Once in that position, spread your elbows. While doing this, you should also focus on extending the upper back portion of your body. You can lean back as well and stretch your spine.

You can do this exercise whenever you get tired of sitting and want to stretch a bit. It’s especially useful in places where there isn’t much space to walk. In these cases, this particular exercise would be perfect.

Child’s Pose

Child’s pose is a fun and relaxing exercise you can do in between your work breaks. It stretches and lengthens your spine, glutes, and hamstrings. This wonderful exercise will also release the tension in your neck and lower back. Here’s how you do it…

Sit on your shin bones while keeping your knees together. Your big toes should be touching with your heels spread out to the side. Now, fold forward at the hips. Walk your hands out in front of you. 

Sink your hips back down toward your feet. Finding it impossible for your thighs to go all the way down? Don’t worry. You can place a pillow or folded blanket under your thighs for support.

Now, gently place your forehead on the floor, or turn your head to one side. Keep your arms extended or rest them along your body. Make sure you breathe deeply, so you feel it in the back of your rib cage and waist.

Hold this child’s pose for up to 5 minutes, and relax. Continue to breathe deeply. You should be feeling the tension leaving your body.

The post 9 Simple Exercises to Improve Your Posture and Reduce Back Pain first appeared on Bestie.

Examples of this include milk, yogurt, beer, wine and sourdough bread. There are also several that boost your health. Let’s talk about 8 Fermented Foods That Improve Your Digestion. From sauerkraut and tempeh, to things you haven’t heard of like miso and natto. We’re looking at all that AND more…

Kombucha

Tea lovers unite! Kombucha is a sweetened tea that has undergone fermentation. It’s made from either black or green tea and has plenty of health benefits.

Kombuncha has been found to help your liver, by getting rid of toxicity and reducing damage from harmful chemicals. Other studies have also found that the drink will block cancer cells from growing. For people with a history of certain cancer in their family, drinking kombucha might help you.

Animal studies have found that regular consumption of kombucha will lower your level of bad cholesterol. Kombucha is only becoming more popular. Not only does it taste delicious, it can really get you on the right track to becoming healthier. Pour yourself a cup.

How much tea do you drink a day? Have you noticed any changes in your health? Sound off in the comment section and start a conversation with our Bestie community.

Natto

Now, I get it, folks. This is probably one you haven’t heard of. Again, neither had I until yesterday. Natto is a popular food in Japanese cuisine, and offers so many different health benefits.

Natto is made from fermented soybeans. This means it has a large amount of fiber. Every 3.5 ounces has almost 6 grams! This keeps you full for a longer period of time, reducing your hunger. It will also help you go to the bathroom more. Over time, you’ll find that you’ve lost weight.

The Vitamin K found in natto is also worth noting. It strengthens your bones. One Japanese study even showed that a regular diet of natto helped reduce bone loss in postmenopasual women.

Try adding some natto to your meal plan, and watch yourself get healthier.

Miso

This is another delicious Japanese product that boosts your health. Miso is a seasoning made from fermented soybeans. It is mixed with salt and a type of fungus called koji.

Miso is usually added to soup. It gives it a lot more flavor. Miso soup is normally something people eat for breakfast.

In a study from 2003, women who ate miso soup on a regular basis had a lower risk of breast cancer than those who hadn’t. It can also lower your risk of a stroke. You see, miso soup will lower your blood pressure protecting you from heart disease.

Despite the amount of salt it has, miso soup actually helps to decrease your heart rate. People suffering from heart symptoms might want to consider eating more of it.

While there are several studies that suggest miso can increase your risk of stomach cancer, more research is needed to confirm this. Experts say there are other factors that play into this increase. Not just miso. So I think it’s safe to say that it’s pretty healthy for you.

Kimchi

Have you ever tried fermented cabbage? Well that’s what our next pick is. Kimchi is a Korean food that can also be made from other fermented veggies like radishes.

Not only is kimchi shown to lower your bad cholesterol, it can also reduce your insulin resistance. Insulin transports glucose from your blood to the body’s tissues. A poor lifestyle can affect the way your body responds to insulin. This results in high levels of blood sugar and eventually diabetes.

A study from 2013 focused on a group who consumed kimchi every day for 8 whole weeks. By the end, not only had the subjects lost weight, they also had lower blood pressure and insulin resistance.

Kimchi is something you can add to plenty of different foods. How about putting some kimchi into your sandwich? Given our time locked down, I think we all could use a few more veggies, no matter what form they come in.

Before we continue, are you looking to get in shape? Well you need to fix your diet first and get your health right.

Sauerkraut

Now this is one you’ve probably come across before. Who doesn’t like a little sauerkraut every now and then? Well a lot of people don’t. It’s kind of an acquired taste. Much like kimchi, this food is made from cabbage, but the kind that’s been shredded up and fermented by lactic acid bacteria.

The antioxidants found in sauerkraut help to promote eye health and reduce the risk of eye disease. It’s also shown to prevent certain types of cancer. A study found that the juice from the sauerkraut stopped breast cancer cells from growing. While this is all really promising, some more studies need to be done to confirm.

Sauerkraut can be eaten with plenty of delicious foods. Not only should you try it with your sandwich, you can also have it with your soups and casseroles.

Kefir (kuh-feer)

You need a little more dairy in your life… this is if your body can handle it. This is one of the best kinds you can try. Kefir is a type of dairy made up from grains made from yeast and bacteria. From here, it is turned into milk. Due to its thickness and taste, people often mistake it for yogurt.

Kefir does so many great things for your health. For one, it can help people with lactose intolerance. The bacteria in the grains allows the kefir to break down the lactose in your milk. This allows you to process it without suffering from any of the gross effects. People who are lactose intolerant can’t digest the sugars in their dairy, resulting in bloating, diarrhea and overall discomfort.

Kefir can also decrease inflammation in the body, which will decrease your chances of getting heart disease and cancer.

A regular diet of kefir can also improve the strength of your bones. People who eat kefir on a constant basis have improved bone mineral density. This is something that really helps people with osteoporosis. Moving on…

Tempeh

Also made from fermented soybean, tempeh is a tiny cake that has been pressed down. It is usually eaten as a substitute for meat. So needless to say, it’s probably really dense and filling.

The soy found in tempeh carries a ton of protein. A 1 ounce serving of tempeh holds almost 6 grams of protein. This is shown to lower your chances of getting heart disease. It’s also good to mention that tempeh is extremely low calorie. That same single-ounce holds only about 55 calories.

Various studies over the years have pointed towards some amazing benefits for your cholesterol. Apparently consuming 25 grams of soy protein every day for 6 weeks led to an almost 3% decrease in total cholesterol.

The antioxidants also found in tempeh will go to war with free radicals, which help protect you from deadly diseases.

Yogurt

Most of us have eaten yogurt in our lives. I personally can’t go a day without my favorite strawberry brand. Many people don’t realize that yogurt is fermented with lactic acid bacteria.

Yogurt has so many important nutrients. This includes calcium, potassium and Vitamin B12. Probiotic yogurt can lower your blood pressure and prevent heart disease. It can also strengthen your bones by increasing mineral density.

Probiotic yogurt can also help you lose weight. People who eat healthy yogurt on a weekly basis are usually shown to have a lower body weight and less fat. The circumference of their waste is also much smaller. Eating yogurt a few times each week will remove a few notches in your belt.

Yogurt can be eaten any time of the day. While some people eat it as part of their breakfast, you can also have it as a snack. I like to put it into a blender with some other fruits and mix it into a smoothie. If you try that, I promise you won’t regret it.

The post 8 Fermented Foods for Better Digestive Health and Immunity first appeared on Bestie.

The body’s fourth most prevalent mineral takes part in 700 chemical processes. Your body can literally stop functioning if you don’t get enough of it. You can blame a magnesium deficiency if you constantly feel agitated or twitchy. 

But these are not all the tell-a-tale signs. Let’s find out the warning signs that suggest you require additional magnesium. 

Do Your Hands And Feet Fall Asleep Frequently?

You could be magnesium deficient. No cell in your body can live without magnesium, it ensures all cells operate properly. Researchers estimate that about 70 percent of Americans lack magnesium. 

This mineral aids in the body’s nerve impulses. The RDA for adult men is 420 mg daily, while for women, it is 320 mg. Anything less than that can cause tingling or numbness. You’ll feel as if tiny pins are poking the skin of your face, hands, or toes. 

According to research, a similar condition in diabetes called diabetic neuropathy often comes across as numbness, a tingling sensation, and hypersensitivity. There are many conventional treatments for this, but recently, scientists found dietary magnesium supplementation effective in reducing animal pain symptoms. This could stop diabetes from worsening. 

Magnesium can also alter your heart’s functions in multiple ways. 

The First To Show Up Is Calcification In The Arteries.

Magnesium deficiency can lead to calcium buildup in the arteries making you more prone to heart attacks, heart failure, and other cardiovascular diseases. When patients with heart attacks are reported to the hospital, doctors immediately inject magnesium chloride. Studies have shown the sudden supply of magnesium prevents blood clotting and calcification in heart attack patients. Who knew that something so simple could be a lifesaver?

Magnesium Deficiency Can Also Make Your Heart Beat Faster Or Slower.

Your body requires multiple electrolytes to control the electrical signals. Noteworthy heart-healthy electrolytes are potassium, sodium, calcium, and magnesium. Their levels are always in equilibrium when you’re healthy. 

The muscle that makes up the heart needs optimal calcium and potassium supply to contract correctly. They help in the pumping action of the heart. Magnesium can alter calcium and potassium levels in cells to allow this. A lack of magnesium can result in decreased electrolyte levels, harming your heart muscle cells and disrupting your regular rhythm. 

An irregular heartbeat, or arrhythmia, is a dangerous cardiac condition arising from this deficiency. It may result in chest pain, dizziness, shortness of breath, or even fainting. Studies have revealed that persistently low magnesium levels might cause a fast or irregular pulse and even death. Treating this condition within 24 hours with magnesium can be beneficial. 

Is Your Blood Pressure Consistently On The Higher Side?

You could blame it on a magnesium deficiency. Green leafy vegetables, unprocessed raw nuts, and seeds are a powerhouse of magnesium. Having a magnesium-rich diet can naturally lower your blood pressure. If your diet lacks magnesium, talk to your doctor about supplement options. 

According to a study, regular magnesium supplements could reduce participants’ high blood pressure. Magnesium can increase its effectiveness if you already have blood pressure-lowering medicine. But don’t wait to become hypertensive. Start having adequate magnesium today to reduce your risk of hypertension in the future.

Moving Along, Weak Bones Indicate A Magnesium Deficiency.

Most people believe that only calcium is responsible for strengthening the bones. But in reality, calcium also requires magnesium to function correctly. The bones store 60% of the body’s magnesium. Inadequate levels may hamper the healthy growth of the skeletal system. For this reason, it’s crucial for kids and young people to consume a diet high in magnesium. This will also help to create strong muscles to support your bones.

Vitamin D is another bone-healthy nutrient that needs magnesium to activate calcium absorption.  Magnesium is crucial as it controls how calcium interacts within your body. When you have enough magnesium, it draws calcium from the muscles and tissues into the bones. This explains how magnesium reduces the risk of osteoporosis and arthritis. Having enough magnesium for a week or two will not reverse this condition. You will have to take magnesium daily for the desired results.  

Next Up, Muscle Pain And Cramping Can Also Be Red Flags.

Have you experienced those painful cramps in the leg during sleep? This sign could be pointing toward potassium deficiency. However, it can also indicate that you are low on magnesium. Fibromyalgia or painful muscles can occur in the feet, legs, and even eyelids. The muscles in these regions contract and make you feel stiff, heavy, or difficult to move. 

This usually occurs due to a greater flow of calcium to the nerve cells, just like the calcification in the arteries. Too much calcium can over-excite or hyper-stimulate the muscle nerves. Athletes go for an Epsom salt bath containing mineral magnesium sulfate after a strenuous workout. 

A severe deficiency can cause tremors and even convulsions. Studies suggest that taking a magnesium supplement can ease cramps and twitches. This condition can worsen during pregnancy. 

Speaking Of Pregnancy, Low Magnesium Can Wreak Havoc On Pregnant Women.

Pregnant people focus on iron and folic acid supplements but forget about magnesium. Low magnesium levels can harm the health and mood of pregnant people. So make it your go-to supplement in pregnancy. Doctors may advise you to start transdermal magnesium supplements if you have bad morning sickness. 

Additionally, magnesium during pregnancy might lessen muscle cramps and high blood pressure, ensuring the safety of the fetus. It also prevents preterm labor and hormonal headaches in to be mothers.

This Mineral Deficiency Results In Hormonal Imbalances In Non-pregnant Women.

Facing wild mood swings before or after your period? Those insane fluctuations are likely because your body lacks magnesium. Lower magnesium levels are associated with higher amounts of estrogen or progesterone in a woman’s body. This hormonal imbalance can trigger menstrual cycle-related muscle cramps. Studies show magnesium supplements can rescue women with severe PMS and cramps before the symptoms even appear. 

Next, Have You Been Feeling A Little Off Lately?

A simple trick to lessen your blues is to find out what your magnesium intake is. Just like magnesium can relax your muscles, it can also relax your mind. Anxiety, stress, and depression can make you feel unlike your usual self. Additional low magnesium levels can cause personality changes like apathy, which is characterized by numbness and a lack of feeling, as well as delirium and coma. 

A meta-analysis discovered a link between low magnesium levels and a higher chance of developing severe depression and affecting your personality. GABA is a chemical in your brain that induces calmness. Low magnesium levels reduce GABA levels, too, causing mental numbness, a lack of emotion, and a heightened sense of worry. 

Next, Are You Tired All The Time?

Are you constantly reaching for a cup of coffee, chocolate bar, or other energizers? Feeling tired even after having stimulant foods, getting enough rest, and getting a good sleep might indicate a magnesium deficiency. It is different from the occasional weariness. 

The chemical reactions that produce ATP energy in cells call on magnesium. Adenosine triphosphate, also known as ATP, is the primary energy source for cells. It has to bond to a magnesium ion to be useful for the body. Simply put, your body would not have any energy without magnesium. When the magnesium starts dropping, it may reflect tiredness, poor energy, and lack of motivation. Don’t hesitate to contact a specialist for persistent exhaustion. 

Vomiting Or Nausea Are Other Non-Specific Signs Of Magnesium Insufficiency.

The uneasy sensations, frequently accompanied by the desire to be sick, could be an alarming sign. But it is typically a mild symptom, and not everyone will experience it. A wide range of different medical issues causes nausea. While it’s frequently linked to overeating and acid reflux, nausea can also happen during pregnancy, when traveling, as a complication of other illnesses, or as a side effect of other medical conditions. This symptom alone is insufficient to conclude that you might have a magnesium deficiency. So be watchful of other signs also. 

The Next Sign On Our List Is Insomnia.

Magnesium is the perfect mineral for relaxation. It aids in physical and mental relaxation to promote sound sleep. If you stay up at night due to your job or personal issues, it can change how your brain’s GABA receptors work. It’s the same chemical that we discussed a minute ago.

The neurotransmitter GABA is responsible for the brain’s ability to change into a restful state. If none of your better sleep strategies like melatonin, chamomile, and lavender work, you need to assess your magnesium levels. A magnesium deficiency can hamper the neurotransmitter GABA’s production, putting you in a state of sleeplessness. Studies have shown that supplementing your diet with magnesium can improve sleep efficiency, time, onset latency, and early morning awakening. 

Next, Remember To Monitor Your Bowel Habits Closely.

You should not disregard disruptions in your regularity. Your gut health is a key sign of general wellness. Magnesium helps with bowel movement; constipation can be a sign of a magnesium deficit. It could signify that your body needs more magnesium for a laxative effect. If you have fewer than three bowel movements in a week, consider magnesium supplements to ease the symptoms.

Lastly, Headaches Can Be A Sign Of Low Magnesium Levels.

It could be anything from faint tension to severe migraines. Migraine sufferers may develop a magnesium shortage because of a passed down difficulty to absorb magnesium. If you are short in magnesium, supplements are a very accessible, safe, and reasonably priced form of treatment.

The post 14 Warning Signs Your Body Needs More Magnesium first appeared on Bestie.

• Stress levels
• Risk of heart disease
• Risk of stroke
• The amount of times you have to go outside in winter

It’s amazing what the body can do in just a short period of recovery after quitting. While it can’t repair all the damage, it can bring you almost back to a non-smoker’s level. That should be incentive enough to quit.

If you need a little more help, let’s look at what happens to your body a week, month and even ten years down the road.

No Smoking For Eight Hours

This will be perhaps the hardest period of the whole process. An entire work day without a smoke and your body will be feeling heightened stress levels and huge cravings. That’s good, it means the nicotine is leaving your bloodstream, and your body can start to heal.

After Two Weeks

Your circulation will begin to return to normal, especially to the mouth. All of the damage you’ve done to your gum tissue can begin to heal. Suddenly your mouth is on it’s way back to that of a non-smoker.

A Month Without Smoking

Usually cravings start to subside, and the body can really get down to work. In another month your risk of heart attack has begun to drop, and you shouldn’t still be out of breath after climbing the stairs.

No Smoking For Half A Year

Five Years Without Smoking

Diabetes isn’t talked about enough as an outcome of long-term smoking, but after five years it shouldn’t matter. Your risk is now the same as a non-smoker.

Five To Ten Years

You’ve probably forgotten you ever even wanted a smoke, but congratulations! Now your risk of stroke is back to the level of a non-smoker. When you were a smoker, it made your blood sticky and hard to move around the body, but it flows as free as a river.

Ten Years

Lung cancer is what everyone thinks about when they talk about dying from smoking. After a decade without cigarettes, your risk is half that of when you were smoking. Risk of other types of cancer are also dramatically reduced.

Finally After Ten Years Of No Smoking

Smoking is basically now just something you did when you were young and naive. Well done. Your risk of heart disease is now close to that of a non-smoker, and you can breathe easily. It’s not too late to quit!

The post A Timeline Of How Your Body Heals After You Quit Smoking first appeared on Bestie.

For years, studies have shown that fast food can lead to cognitive decline and are hurting your brain. Our favorite pizzas and hot dogs can actually hurt our ability to think and make decisions. This only gets worse as we age. What is cognitive impairment? What foods do I need to cut? What foods do I need to start eating? We’re talking all that AND more…

So What Exactly Is Cognitive Impairment?

Just to make things clear, a poor diet can definitely make you anxious and depressed. We talked at nauseam about that in the past. We’re talking today about something a little different. 

Cognitive impairment is when a person has trouble remembering details, learning new things and making decisions. These are things that basically define our daily lives. From the moment you wake up in the morning, you’re using your brain. In order to live, it needs to be in the best shape it can be. 

Cognitive impairment ranges from mild to severe cases. With mild impairment, you begin experiencing memory loss. Things that came to you easily are now slipping away. You even forget certain words. With mild cognitive impairment, you’ll notice yourself getting clumsier throughout the day. Mild cognitive impairment is usually what we experience before our brain naturally declines with age. Severe cognitive impairment is where your brain function declines to a point where you’re actually in danger. 

In the United States, about 1 in 9 adults will experience some form of cognitive decline. It’s the most common among people 65 years and older, although people 45 to 64 are also at risk. It’s also more common in men than it is in women. 

What Are The Symptoms Of Cognitive Impairment?

A person whose brain is declining will experience a number of different things. For one, you’re going to feel confused a lot more often. Routines that you once lived by are going to be much harder to follow. 

Say you’re getting up for work in the morning. You shower, put your clothes on, prepare breakfast and head out the door. Just as you get into the car, you realise you forgot to put on socks. This is one of the more mild symptoms of severe cognitive decline. Over time, your memory will get worse. 

Another early sign of cognitive decline is forgetting important dates and appointments. These could be things that are marked down on your calendar. Events you never usually forget, but somehow have completely flown over you. At this point, your friends and family may get concerned. Maybe you forgot about a wedding or birthday party for someone close, or you forgot about an anniversary dinner with your partner. These are the types of things that cause tension in a relationship. 

Maintaining conversation will also become a challenge. You’ll find yourself getting lost in the middle of a sentence, unable to remember words. Soon enough, just talking will be hard. Writing words will also frustrate your brain. Just signing your name becomes a task. Your brain is losing its ability to perform basic functions. These are things you need in order to live.

Let’s Talk About Diet. 

Fast food is not just a bad habit. For many of us, it’s way of life. Studies show that about ⅓ of Americans will eat fast food on any given day. Out of all the choices people have, places like McDonalds, KFC, Subway, Dominos, Burger King and Starbucks rank among the top picks. 

It’s hard to blame people for craving fast food the way they do. It’s just so easy to get. With the click of a few keys on your phone, you can access a world of delicious, fatty meals. Who wants to get in their car and drive to the grocery store when they can have their favorite burger delivered to your doorstep within 30 minutes? 

The problem is that processed food can lead to countless health issues. You’ve definitely been told once or twice about how salt and fat will eventually collect in your arteries, clogging them up and putting stress on your heart. While heart disease is certainly the most pressing issue related to fast food, your brain health also shouldn’t be ignored. 

Does Diet Really Lead To Cognitive Impairment?

I mean, sure a bad diet can affect your brain, but does it really make you lose your memory? A study from this year showed that people receiving 20% of their daily calories from ultra-processed food are more likely to experience cognitive impairment. Just so we’re clear, ultra-processed foods are items that go through multiple processes to be made. They’re also riddled with additives like oil, sugar and salt before being package up and taken to the store. 

Sure, it’s okay to treat yourself every now and then, but some people put stuff like this in their body every single day. If every one of your breakfasts, lunches and dinners include ultra-processed food, your risk of cognitive decline goes up. 

During this recent study, doctors followed the eating habits of over 10,000 Brazilians for up to a decade. Over half of the participants were women with an average age of 51. By the end, people who got ⅕ of their calories from processed foods saw a 28% quicker decline in cognitive function than people who ate lower amounts. 

How Are Sugar And Fat Hurting Your Brain?

Have you ever heard of neurons? These are tiny units of the brain that serve as messengers of information. The food you eat will affect the neurons. The more sugar and fat you consume, the more inflammation your neurons will go through. This makes it harder for your brain to produce new neurons. This can lead to things like depression and severe stress. 

This pressure on your brain will affect the way you make decisions. This will only make your job harder along with your personal life. 

So, What Foods Do I Start Eating More Of?

At this point, this seems like the million dollar question. Luckily for you, there are a ton of foods that will not only reduce your stress, but boost your memory. 

For starters, we have things like broccoli. I know broccoli’s a no-no word for a lot of you, but trust me, it helps. Broccoli contains antioxidants that bring down inflammation and reduce brain damage. Still not sold on broccoli? Well, maybe you’re more of a fruit person. If that’s the case, try some blueberries. They’re one of the best foods your brain can have. This is again because of the antioxidants that fight off free radicals and stop inflammation. 

The less inflammation on your brain, the more communication there will be between your brain cells. For all you coffee lovers out there, black coffee is one of the best drinks your brain can have. This is all thanks to the power of caffeine and antioxidants.

Coffee will increase your alertness, and improve your mood and concentration. Your trips to the drive-thru may not have stopped just yet. If you’re not a coffee person, maybe you want tea. Green tea is particularly good for your mental health. All the caffeine works to boost your brain function. It also holds amino acids that boost the activity of neurons. Studies have shown that the antioxidants in green tea can actually reduce the risk of things like Alzheimer’s and Parkinson’s down the road. 

On top of these choices, you can also switch to a diet of fatty fish, eggs, oranges and nuts. If you’re looking to treat yourself, try having some dark chocolate. It may not have the taste you want, but it can definitely improve the way your brain functions. 

Your diet is essential to your survival. You’re not going to live a happy, healthy life without eating the right foods. It affects so many other things outside of your brain function. 

The post Warning Signs Your Diet Is HURTING Your BRAIN! first appeared on Bestie.

That’s right! Our bodies are incredible at showing us signs of our health, and ridges or vertical lines on the surface of our nails can indicate some pretty serious health concerns.

Today we’ll explore what these health issues may be and how to treat nail ridges. Are your kidneys at risk? What cosmetics take care of this? And when should you consult a doctor? We’re discussing all this and more!

So… What Exactly Are Nail Ridges?

Well, Nail ridges are the tiny depressions in the nails that make your nails uneven and rough. They run lengthwise from the cuticle to the tip of the nail. This irregular appearance can affect your fingernails and toenails too. If ignored, the ridges might turn into white spots or dark lines. That’s why timely attention to your nails can prevent them from worsening.

Wondering What Causes These Nail Ridges? 

There are many reasons for nail ridges, and they could tell you a lot about what’s going on in your body. Although your nails are dead tissue, they require nutrients to grow long and strong. Take Calcium, for instance. It is an essential mineral for preserving the structure and firmness of the nails. It is also in charge of maintaining the health of the nail bed. If you start noticing nail ridges forming, it could be because you’re calcium deficient.

Those annoying vertical ridges may also indicate a protein, zinc, or vitamin A deficiency. In this case, it’s best to be sure and get a blood test done to check potential deficiencies.

Most Of The Time, These Ridges Are Due To Aging. 

Similar to skin wrinkles, your nails can also develop bumps over time. Research from 2015 shows a slow cell turnover rate to be the reason for the elderly developing little vertical ridges on their fingernails. Cell turnover is when older, potentially dead nail cells are lost and replaced by newer, healthier cells. Weak and brittle nails can be prone to ridging due to genetics too. Take a look at your parents or siblings’ nails. There is a good chance that you might have gotten it from them. 

Also, Poor Circulation To Your Hands And Feet Can Cause A Lack Of Nutrients And Oxygenated Blood.

Your nails can typically become brittle due to a lack of iron in your blood. And studies have shown anemia or arthritis can cause vertical ridges. In those circumstances, there are usually additional nail changes, such as nail bed discoloration and concave or spoon-shaped nails called ​​trachyonychia. 

If Lack Of Iron Isn’t The Issue, You Should Have Your Thyroid Checked…

You can tell if you have hypothyroidism by looking at your nails, especially if the ridges are horizontal. The same goes for your kidneys; ridges could signify that there’s something wrong. 

On The Positive Side, There Are Ways To Prevent Or Even Eliminate Nail Ridges. 

Healthy and beautiful nails can be challenging to maintain, and ridges make maintenance even more challenging. Thankfully we have a fix. Let’s begin by looking at our nail’s nutritional needs, shall we? 

Follow A Balanced Diet. 

Because what you put inside your body is where everything begins. Eating nutritious meals can help you get your daily recommended vitamins to prevent nail ridges. Healthy fats like olive oil, almonds, and seeds account for 20 to 35% of your daily calories. The following 10- 35 % should come from high-protein foods like lean meats, fish, and beans, and the remaining 45 to 65% should come from wholesome carbohydrates like fruits, vegetables, and whole grains.

While improving your diet, keep in mind to include milk, cottage cheese, plain greek yogurt, vegetables, eggs, spinach, and mushrooms to encourage healthy nail growth.

But Don’t Hesitate To Turn To Multivitamin If Your Diet Lacks Fresh, Nutritious Foods. 

Have you ever heard of Biotin? The B vitamin biotin supports vitamin inadequacies and helps nourish those brittle nail ridges, with numerous studies backing that  Biotin supports the thickening and hardening of nails. 

Next, try supplementing collagen. It is a protein that synthesizes the keratin required for creating the connective tissue of your nails. One study found that patients who took collagen daily for 24 weeks had better-maintained nail health, including quicker growth rates, less breakage, and enhanced aesthetics.

Zinc also helps your nails to grow quickly and look healthy. It helps in the proper replication of cells. You can typically find foods like oysters, steak, crab, fortified morning cereals, or lobster with significant amounts of zinc. But taking supplements guarantees you get the right amount daily.

Want beautiful nails? But don’t want to worry about how many minerals you should consume each day?

Simply Drink Lots Of Water!

Water can often answer a majority of health problems. And nail ridges are no exception. Consuming plenty of water and maintaining hydration may stop nail ridges from developing. 

Dehydration can make your nails brittle and cause breakage and peeling. Drinking 2 to 3 liters of water or fluids can help. It is that easy, people.

Just like your body needs hydration from within, keeping your nails supple externally also is crucial.

Don’t Forget To Moisturize. 

The ridges in your nails can become a little dry and harsh. But thankfully, lotions and moisturizers can help treat this. Try massaging them with jojoba, coconut, or argan oil to keep them nice and nourished. 

If you frequently have your nails done, the following advice could be helpful.

Give Your Nails A Gentle Buff. 

Lightly buffing your nails can temporarily hide fingernail ridges even though it doesn’t treat the underlying issue—however, a word of caution: Be very selective with your nail buffers. Overzealous buffing can thin the nail plate out, making them softer, overly flexible, and susceptible to damage and breakage. A light buffing once each month might be sufficient.

To prevent nail splitting, use gentle tools, and buff the nail in the same way as it develops, not back and forth.

If You Wish To Use Nail Polish, Apply A Filler First. 

Unfortunately, nail lacquer can highlight ridges, making them appear worse. To get a smooth canvas for your nail polish, add a ridge filler before. Ridge fillers function similarly to a base coat and settle into the crevices of your nails, providing you with a smooth surface.

Also, using a lacquer that contains glycolic acid will help you step up your nail care. These nail polishes can strengthen nail canals and lessen the visibility of ridges.

But do you know what’s even better than getting your nails painted?

A Break From Polish!

Long-term usage of nail polish can cause the nail and skin around it to become dehydrated and weak and make them more brittle. Nail polish remover, exacerbates dehydration by drying the nail surface and altering its chemical composition, causing nail cells to lose the ability to adhere firmly to noe another and start riding. 

Take a three to four-week vacation from manicures if your nails are getting dry, brittle, or experiencing more ridging. The break will give the nails time to grow and regain strength. 

The post What Those Vertical Ridges On Your Nails Say About Your Health first appeared on Bestie.

Regardless of how you feel about them, they do wonders for your body. Let’s look at the wide range of health benefits available from cold showers. 

Cold Showers Can Help With Common Illness

Your body is designed to become used to whatever environment you’re exposed to. There’s something in your body called Leukocytes which support the body’s defense against infection. Leukocytes are stimulated by the shock of cold water. When the leukocyte becomes active it helps antibodies take charge of defense mechanisms. This means that taking cold showers can stimulate them which can help you fight off common illnesses like colds and the flu. 

According to a study, taking cold showers may make the body more resistant to certain types of cancer. A clinical trial found that people who took cold showers missed fewer days of work. 

Taking a cold shower can be beneficial for patients who are getting ready for surgery or any other type of treatment for a disease that could result in a lower immune response. 

Helps To Increase Endorphins

It has been observed that about 3% of American adults experience severe symptoms of depression. Many drugs are used to treat depression, depending on the severity or duration of symptoms. Here comes hydrotherapy, which is a popular holistic treatment method. A clinical trial showed that taking a cold bath for up to five minutes, two or three times a week, helped people with depression feel a little better. 

Cold showers can act as mild electroshock therapy for people suffering from depression. The cold water sends numerous electrical impulses to your brain. They jolt your system, increasing alertness, clarity, and energy levels. Endorphins, also known as happiness hormones, are released. This effect produces feelings of well-being and optimism. Researchers have found that, when suffering from a cold, your body stimulates the sympathetic nervous system, raises the amount of noradrenaline and beta-endorphin in the blood, and makes the brain release more noradrenaline which is helpful in increasing alertness, arousal and attention. 

It Goes A Long Way To Improve Metabolism

Brown fat is something that everyone is born with, white fat is linked to diseases like obesity and heart disease. Brown fat, according to researchers, plays an important role in adult health. Exposure to cold temperatures turns on brown adipose tissue, but not when the temperature is normal or when the body is in a thermoneutral state. 

Obese individuals, cannot just start taking showers to lose weight without altering other lifestyles practices. The metabolism may be boosted by taking a cold shower two or three times per week, though. 

It Recharges Your Mental Awareness

Why are cold showers useful when it comes to mental health? The ability to instantly wake you up is one of the most compelling reasons to try them. Cold activates physiological temperature regulation. Shivering, sweat inhibition and skin vasoconstriction are the basic responses to covid, which maintain a normal core body temperature of 37 °C.

Studies have shown that taking a cold shower improves one’s perceived energy levels, focus and concentration, productivity, and mental and cognitive function. Some people compare the energizing benefits of cold water to a few cups of coffee.

It Creates Better Circulation And Less Inflammation

Putting our bodies in cold water can be painful, but it can also wake us up. This is due to the fact that the body has to exert a little more effort to maintain its core temperature. Regularly taking cold showers can increase the effectiveness of our circulatory system. Additionally, some people claim that taking a cold shower improves the appearance of their skin, most likely because their circulation is boosted.

By lowering the temperature of the blood, we can speed up the delivery of warm, freshly oxygenated blood to the body, cold showers may help some people’s blood move more quickly through their bodies. These people have poor circulation, high blood pressure, or diabetes.

People think of cold exposure as a type of hormesis, a process in which short exposure to “hormetic stressors” makes your body’s physiological processes work better. The same thing happens when you work out; hormesis forces your body to get stronger and better at handling stress. Your body responds to being in temperatures below zero by making your heart, brain, and muscles work better.

Researchers think cold showers are beneficial for overall health because they reduce inflammation and discomfort in the muscles and speed up cardiovascular and muscle recovery after exercise. Increased heart rate, blood flow, and oxygen uptake are a few of the mechanisms responsible for the anti-inflammatory benefits of cold exposure.

Since being exposed to cold makes it easier for white blood cells to form, taking cold showers may be good for your immune system. According to one study, people who frequently took showers outside for 30 days saw a 29 percent decrease in illness compared to a control group.

It Ups Your Spirits

It takes courage to jump into frigid water, and many people discover that while it may initially feel unpleasant, doing so really improves their mood. By conquering your fear of discomfort and facing acute stress head-on, you can learn to better manage the physiological signs of stress or anxiety that your body experiences, such as racing thoughts, rapid breathing, and shaking.

According to some studies, cold treatment may be able to lift people’s spirits and even help those who are experiencing panic, anxiety, or despair. Another way that cold showers work to improve your mood is by increasing electrical impulses from peripheral nerve endings in the brain, which seems to have some antidepressant effects. This mechanism works in addition to the release of endorphins and other chemicals that make you feel more alert and excited.

Cold Showers Aid In Boosting Hair, Skin And Sperm Health

In one study, researchers discovered that this behavior can lessen irritation, inflammation, and dryness of the skin. When you shower, resisting the impulse to turn up the heat might help keep skin and hair from drying out and becoming itchy or dull. This is due to the fact that the cold constricts small blood vessels, making pores appear tighter and less irritated although you may initially turn red after becoming very cold.

Have you ever heard that males should stay away from hot baths, saunas, and excessive cycling because it overheats the testicles? There is some data that suggests cold immersion can assist in lowering the scrotal temperature and improves the production of sperm and testosterone.

Cold showers release “stress hormones” like cortisol, adrenaline, and norepinephrine which are released during a cold shock can help develop a tolerance to stress by routinely exposing your nervous system to low doses of these stress chemicals.

Many of us are switching from our typical hot bath to an icy one. There is no doubt that the huge health advantages of cold showers outlast your goosebumps.

The post POWERFUL Reasons Why You Should Take Cold Showers Every Day first appeared on Bestie.