Category: Health and Wellness

Health and Wellness Articles

Health and wellness articles to build muscle, burn body fat, and get stronger! Learn how to be healthy and fit enough to gain strength and lose weight properly!

All Articles >>

Search Health and Wellness Articles

More results...

Generic selectors
Exact Matches Only
Search Content Titles
Search All Content
Post Type Selectors
Search Blog Categories
Articles
Diet and Nutrition
Guest Articles
Gym Fail Stories
Health and Wellness
Motivation and Inspiration
Strength Training

Follow the Strength Blog!

Join 3,900+ other healthy followers!

All Health and Wellness Articles

Top 5 Exercises to Supercharge Your Testosterone Naturally
Articles, Guest Articles, Health and Wellness

Top 5 Exercises to Supercharge Your Testosterone Naturally

Alright, folks, let’s talk T. Testosterone, that is. You know, the hormone that separates the men from the boys. Now, there are a lot of ways to boost your testosterone levels, but today, I’m going to give you the lowdown on the top five exercises that’ll have your T-levels skyrocketing in no time. Strap in, because we’re about to take your fitness game to the next level!

Before we uncover these top five critical exercises, let’s dig into the science of this ever-so-important hormone.

What is Testosterone

Testosterone, often hailed as the quintessential male hormone, serves as the cornerstone of masculinity. Produced primarily in the testes, it’s the driving force behind many physical and physiological characteristics that define manhood. From sculpting muscle mass and fortifying bone density to fueling libido and fostering assertiveness, testosterone is the fuel that propels men forward. Its influence extends beyond the physical realm, permeating into mental acuity, confidence levels, and overall vitality. Picture it as the secret sauce that infuses men with that unmistakable swagger and vigor.

Beyond its role in shaping physical attributes, testosterone is also a key player in regulating various bodily functions. It contributes to red blood cell production, aids in fat distribution, and plays a role in sperm production. Essentially, testosterone serves as the conductor orchestrating the symphony of masculinity, ensuring that every aspect of male physiology operates at its peak performance.

Understanding the significance of testosterone lays the foundation for comprehending its impact on men’s health and well-being. Whether it’s powering through a challenging workout, igniting passion in the bedroom, or maintaining mental sharpness, testosterone is the driving force that keeps men firing on all cylinders.

What Happens to Testosterone as Men Age

As men journey through the passage of time, their bodies undergo a natural evolution, marked by various physiological changes. One such change is the gradual decline in testosterone levels, a phenomenon that accompanies the aging process. While it’s true that testosterone levels tend to peak during adolescence and early adulthood, the downward trajectory doesn’t stop there.

As men traverse their later years, typically starting around the age of 30, testosterone levels begin to taper off, declining at a rate of about 1% per year on average. This decline, often referred to as andropause or male menopause, can have far-reaching implications for men’s health and vitality.

However, contrary to popular belief, the inevitability of aging doesn’t mean surrendering to diminished testosterone levels without a fight. While age may be a factor, it’s not the sole determinant of testosterone decline. Lifestyle choices, including diet, exercise, stress management, and sleep habits, can exert a profound influence on testosterone production. By adopting a proactive approach to health and wellness, men can defy the sands of time and maintain robust testosterone levels well into their golden years.

Side Effects of Low Testosterone

Imagine a life devoid of vitality – where fatigue is a constant companion, muscles wither away, and passion fades into obscurity. This is the grim reality for men grappling with low testosterone levels, a condition fraught with debilitating symptoms and far-reaching consequences.

At the forefront of these symptoms is a pervasive sense of fatigue and lethargy, leaving men feeling drained and devoid of energy. Tasks that were once effortless become Herculean feats, and the zest for life dissipates into the ether.

Physical changes accompany this decline, with reduced muscle mass and strength, increased body fat accumulation, and diminished bone density. Men may notice a loss of muscle definition and struggle to maintain their physique despite their best efforts in the gym.

In the world of sexual health, low testosterone can wreak havoc on libido and erectile function, leading to a decline in sexual desire and performance. Intimacy becomes a source of frustration rather than pleasure, straining relationships and eroding self-confidence.

Yet, perhaps the most insidious aspect of low testosterone lies in its impact on mental health and emotional well-being. Feelings of depression, irritability, and mood swings become commonplace, casting a shadow over every aspect of life.

In essence, low testosterone isn’t just a physiological condition – it’s a pervasive force that undermines men’s physical health, sexual vitality, and emotional resilience. Recognizing the signs and symptoms of low testosterone is the first step toward reclaiming vitality and restoring balance to both body and mind.

Top 5 Exercises to Boost Testosterone

1. Compound Resistance Training

Alright, first up, we’ve got compound resistance training. This is the bread and butter of any testosterone-boosting workout routine. We’re talking squats, deadlifts, bench presses – you name it. These exercises work multiple muscle groups at once, triggering a massive release of testosterone and growth hormone.

2. High-Intensity Interval Training (HIIT)

Next, we’ve got HIIT – high-intensity interval training. This is where you push yourself to the limit with short bursts of intense exercise followed by brief recovery periods. It’s like hitting the nitrous button on your testosterone production. Get ready to feel the burn.

3. Sprinting

If you really want to kick your testosterone into overdrive, try adding some sprints to your workout routine. Short, intense bursts of speed will send your T-levels through the roof and leave you feeling like a beast. 

4. Heavy Lifting

Now, let’s talk heavy lifting. We’re talking about lifting big, heavy weights and going for low repetitions. This is the kind of stuff that separates the men from the boys. Trust me, your muscles will thank you.

5. High-Intensity Circuit Training

Last but not least, we’ve got high-intensity circuit training. This is where you combine strength training with cardiovascular exercise to give your body a full-on beatdown. It’s intense, it’s challenging, and it’s guaranteed to send your testosterone levels soaring.

In closing, understanding the intricate interplay between testosterone, aging, and overall health is paramount for men seeking to optimize their vitality and well-being. While the natural decline in testosterone levels with age is inevitable, it doesn’t have to signify the end of vigor and vitality. 

By embracing a proactive approach to health that encompasses regular exercise, a balanced diet, stress management, and adequate sleep, men can defy the ravages of time and maintain robust testosterone levels well into their later years. 

Moreover, recognizing the signs and symptoms of low testosterone and taking proactive steps to address them can help mitigate the detrimental effects on physical, sexual, and emotional health. Beyond your god-given genes, the ability to proactively supplement your testosterone via nutrition, exercise, vitamins, and, in some cases, testosterone replacement therapy, will give you and your body the edge it needs to perform as you age.

Ultimately, by prioritizing holistic health and wellness practices, men can harness the power of testosterone to unlock their full potential and embrace life with renewed vigor and vitality.

Strength Programs >>

More Articles >>

Sports Nutrition Social Media Post
Articles, Diet and Nutrition, Health and Wellness

Maximizing Your Potential | Role of Bioactive Peptides in Sports Nutrition to Enhance Athletic Performance

30–95% of recreational exercisers and elite athletes use sports supplements, including pills, protein powders, sports drinks, amino acids or gels. Those who perform training four days or more a week and are concerned about their personality and performance commonly use sports supplements. The main objective of these supplements is to enhance energy levels, bodybuilding, weight loss and performance. 

Bioactive peptides have numerous health benefits, and evidence suggests that they also play an important role in sports nutrition. These peptides positively impact body composition changes and performance, reduce muscle damage, and induce beneficial adaptations within the connective tissue. One such emerging peptide is BPC-157, which has recently gained a lot of popularity among sports enthusiasts. This article describes BPC-157, its uses, types, and supplements.

Categories of sports supplements 

According to The International Society of Sports Nutrition and The International Olympic Committee of Sports Supplements, there are five categories of sports supplements.

  • Ergogenic supplements for enhanced sports-specific performance. It mainly includes creatine and beta-alanine.
  • Medical supplements like vitamins and minerals for treating nutritional deficiencies.
  • Functional foods
  • Sports foods for optimising energy, protein and carbohydrate intake which includes bars, gels, and sports drinks.
  • Herbal and botanical extracts to increase health and performance

What is BPC-157?

Body Protecting Compound 157  is a multi-functioning peptide made up of 

15 amino acids derived from human gastric juices. It has been used widely due to its exceptional ability to heal different types of tissues, like tendons, muscles, nervous system, and ligaments.

The motive behind sports and BPC supplements

The use of supplements in athletes varies depending on the type of sports and activity involved, training level, performance required, age, sex (use is high in men). Athletes have a motive behind using sports supplements. They want good health, better sleep quality, reduced risk of illness, gain a competitive edge with increased energy levels and optimise recovery.

Athletes need energy for training and competition and usually follow a healthy lifestyle.  BPC 157 supplements are used by experts to treat discomfort caused by tissue injury because this peptide increases blood flow and facilitates healing.

Uses of BPC supplements

A valuable tool for athletes

BPC 157 is valuable for athletes because it helps them recover from injuries. Muscle damage may occur after intensive physical activity among athletes and may lead to delayed-onset muscle soreness within 24-48 hours after intensive activity, compromising further sports performance. Athletes need to recover faster so that they can return to their field. 

BPC supplements are beneficial in supporting joint health. They speed up the repair and recovery of damaged and sore muscles and joints, which may help athletes regain mobility and flexibility easily. 

Promotes Digestive Function

BPC 157 supplements provide digestive support for the upper and lower GI tract. These have antiulcer and anti-inflammatory effects, which may make them useful for various gut issues and promote gut healing.

Delayed release formulas are available, which allow this peptide to reach the lower intestine without being affected by the harsh environment of the upper GI tract.  It has good oral bioavailability and benefits the entire gastrointestinal tract. 

Neurological Support

This peptide has vascularisation properties and modulates ischemic injury. It has beneficial effect on central nervous system and attenuates brain damage caused by traumatic brain injury.  It also promotes recovery from severe muscle weakness appearing alongside brain lesions.

Acts as an anti-oxidant

BPC 157 also acts as an antioxidant and may scavenge reactive oxygen species. It can also bind and inactivate free radicals at positions not accessible by other antioxidants.

Upregulate growth factors

It upregulates  growth factors, proangenic effects and is also connected to the bone morphogenic proteins. These growth factors support healing and recovery. 

Inhibits thrombus formation

As demonstrated in animal studies, this peptide may prevent obstructive thrombus formation and may resolve already-formed thrombi. It also maintains platelet function.

Promote wound healing

Angiogenesis plays an important role in wound healing and may be helpful in treating cuts, strains, or bruises. BPC 157 promotes angiogenesis, which encourages faster healing, recovery, and overall health. 

Endothelial Nitric Oxide Production

BPC 157 also has a cytoprotective effect and protects the endothelium. It induces the generation of nitric oxide via activation of the endothelial nitric oxide synthase pathway. Nitric oxide increases blood flow and reduces muscle soreness.

Healing after sports injuries

Tendon injury is the most common sports injury in sports activities.  BPC 157 promotes the ex vivo outgrowth of tendon fibroblasts from tendon explants, cell survival under stress, and migration of tendon fibroblasts (mediated by the  FAK-paxillin pathway activation). This demonstrates the role of BPC 157 healing potential in tendon injuries.

Types of BPC supplements

Different forms of BPC 157 

  • Injectables commonly intraperitoneal
  • Oral supplements like tablets
  • Dermal patches
  • Topical via thin creams

How is BPC 157 used by men and women?

These supplements are used in doses depending on body weight. 2 mcg/kg to as much as 10 mcg/kg can be used twice daily. The dose ranges from 200 mcg to 400 mcg twice daily. They can also be used systemically, like intramuscular injectables used as close to the injury as possible. They can also be used by subcutaneous routes.

Usually, in peptide therapy centres, BPC 157 is used for 2-4 weeks before discontinuation. The therapy is then ceased for two weeks and restarted if needed.

Conclusion

Based on the scientific evidence available, BPC 157 could be a game-changer for athletes and help them recover from injuries. This pentadecapeptide has numerous health benefits, making it a part of the effective therapy required to manage sports injuries. It has properties that make it protective, preventive and healer.

Experts are using this peptide to manage numerous health conditions in therapy centres. High-quality BPC supplements are available online from reputable brands. Before taking BPC 157, consult a healthcare professional to seek more information.

Strength Programs >>

More Supplements >>

More Articles >>

Exploring the Potential Health Benefits of Creatine-rich Foods
Articles, Diet and Nutrition, Health and Wellness

Exploring the Potential Health Benefits of Creatine-rich Foods

Creatine, often associated with fitness, serves as more than just a muscle-building supplement. It’s a compound naturally produced by the body and present in various foods, crucial for energy production, especially in muscle cells. Recent research suggests potential health benefits beyond muscle enhancement, ranging from improved brain function to metabolic support and even disease prevention.

Think of your body as a high-performance vehicle fueled by creatine-rich foods, similar to premium fuel for a car. These foods, including red meat and fish, contribute to overall health and well-being. Regardless of dietary preferences, optimizing creatine intake offers a spectrum of benefits worth exploring for improved health and vitality.

Nutritional Profile of Creatine-Rich Foods

Creatine is integral to your body’s energy system, especially for enhancing physical performance. Food containing creatine at high levels also comes with various other important nutrients.

Meat and Fish Sources

Beef, pork, and chicken are potent meat sources of creatine, providing roughly 1-2 grams per pound. When you enjoy these meats, you’re also getting a healthy dose of protein, B vitamins, iron, and zinc. For fish lovers, salmon and tuna are excellent choices. They are rich in creatine and omega-3 fatty acids, vital for heart health.

  • Beef: 2-2.5 g of creatine per pound
  • Chicken: 0.5-1 g per pound
  • Tuna: 1.5 g per 3.5 oz serving

In addition to creatine, the nutritional value of these meats and fish includes high-quality protein that supports muscle repair and growth. They are also important sources of vitamin B12, essential for nerve function and blood cell production.

Plant-Based Alternatives

While plant-based sources contain less creatine than meats and fish, they still contribute to your creatine intake and can be valuable in a balanced diet. Foods like nuts, seeds, and legumes also provide fiber, healthy fats, and minerals.

  • Nuts and seeds: Minimal creatine content but offer protein, healthy fats, and fiber
  • Legumes: Slight creatine with added benefits of iron, magnesium, and potassium

You can bolster your plant-sourced diet with a variety of nuts, seeds, and legumes to ensure you’re getting a spectrum of nutrients beyond creatine. The key is variety and balance; every food brings something beneficial to the table.

Enjoying a mixed diet with these creatine-rich foods will not only support your energy needs but can lead to overall improved health due to their diverse and nutritious profiles.

Health Advantages of Creatine Intake

Exploring creatine-rich foods unveils a treasure trove of benefits for your muscles, brain, and metabolism that could change how you fuel your body.

Muscle Growth and Performance

Creatine is your muscles’ best friend. Think of it as a power-up that helps you do more reps or sprint that extra mile. It’s proven to:

  • Boost muscle strength: Regular consumption can lead to improved muscle strength, especially when combined with resistance training.
  • Enhance exercise performance: Creatine increases the body’s ability to produce energy rapidly, helping you level up your workouts.

Cognitive and Neurological Benefits

But creatine isn’t just about brawn; it has a brainy side too. It’s kind of like a cognitive conditioner, enhancing your noggin’s performance.

  • Memory support: Studies suggest that creatine supplementation could improve short-term memory.
  • Mood regulation: There’s evidence pointing to creatine playing a role in neurological health and potentially supporting mood stabilization.

Metabolic and Cellular Effects

On a cellular level, creatine is like a microscopic mechanic for your cells, keeping things running smoothly.

  • Cellular energy: Creatine aids in the production of ATP, which is like premium fuel for your cells.
  • Oxidative stress reduction: It may help combat oxidative stress, which is like putting up a shield against cellular wear and tear.

Safe Consumption and Supplementation

When exploring creatine-rich foods and supplements, it’s important to know how much your body needs and the safest ways to include creatine in your diet.

Recommended Dietary Intakes

Creatine is not an essential nutrient, as your body can synthesize it. However, you can also obtain creatine from various foods, especially meats and fish. For optimal health benefits without overconsumption, it’s recommended to consume these creatine-rich foods as part of a balanced diet. The average diet provides approximately 1 gram of creatine per day, with higher intakes for those who consume more meat and fish.

  • Normal daily food intake: ~1 gram of creatine
  • Active adults/athletes: May benefit from 2-3 grams per day
  • Bodybuilders & Strength Athletes: 3-7 grams per day

Supplemental Creatine Forms

If you decide to complement your diet with a creatine supplement, there are a variety of forms to choose from. The most researched and commonly consumed is creatine monohydrate. It has a long-standing reputation for safety and efficacy.

  • Creatine Monohydrate: Mix with water or juice, recommended 3-5 grams per day
  • Micronized Creatine: Smaller particles for better solubility and absorption

Remember to stay hydrated and consult a healthcare provider before starting any new supplement, especially if you have pre-existing health conditions.

Emerging Research and Future Directions

Emerging research on creatine-rich foods suggests a promising horizon for your health, with studies continuously uncovering novel benefits and innovative applications giving rise to new dietary implications.

Recent Scientific Studies

Recent investigations have centered on the impact of dietary creatine on muscle strength and cognitive function. One 2021 study in the Journal of Nutrition found that regular consumption of creatine from sources like fish and red meat improved memory and intelligence test scores in participants aged 19-22. Another 2022 trial highlighted how creatine supplementation could delay muscle fatigue during high-intensity exercise.

  • Key Findings:
    • Improved cognitive function in young adults
    • Enhanced endurance against muscle fatigue

Innovative Applications

Scientific progress has paved the way for creatine to step outside the gym and into the general wellness sphere. For example, food technology is evolving to enhance creatine content naturally in crops through genetic modification. There’s also a growing trend of fortified foods and beverages that cater to health-conscious individuals seeking convenient sources of creatine in their diet.

  • Up-and-coming Trends:
    • Genetically modified crops with increased creatine levels
    • Fortified functional foods and drinks

Conclusion

Exploring the potential health benefits of creatine-rich foods reveals a spectrum of advantages beyond muscle enhancement. Creatine, a compound crucial for energy production, offers benefits ranging from improved brain function to metabolic support and disease prevention. Incorporating creatine-rich foods like red meat and fish into your diet can contribute to overall health and vitality, regardless of dietary preferences. Considering the diverse nutritional profile of these foods, optimizing creatine intake offers a promising pathway toward enhanced well-being and performance.

Strength Programs >>

More Articles >>

Empowering Your Recovery: Fitness Management After Cancer
Articles, Guest Articles, Health and Wellness

Empowering Your Recovery | Fitness Management After Cancer

Cancer, a formidable adversary to human health, confronts millions worldwide with its physical, emotional, and psychological challenges. However, in the journey of diagnosis, treatment, and recovery from cancer, fitness management serves as a beacon of hope. Physical activity’s profound impact on cancer recovery is now recognized as integral to holistic healing, not merely supplementary. It plays a pivotal role in shaping the trajectory of recovery.

In this article, we explore post-cancer fitness, revealing its transformative power in empowering individuals to regain health, vitality, and agency.

Benefits of Exercise After Cancer

According to Cancer.Net, as of 2022, approximately 18 million individuals were living with a history of cancer in the United States. Remarkably, about 67% of cancer survivors have surpassed the five-year mark post-diagnosis, with 18% surviving for two decades or more. Also, a significant portion, accounting for 64%, of survivors are aged 65 or older.

Regular exercise post-cancer treatment yields numerous physical, emotional, and psychological advantages. It mitigates the adverse effects of treatments like chemotherapy and radiation, which commonly induce fatigue, muscle weakness, and diminished endurance. Through consistent physical activity, individuals combat these challenges, enhancing their overall well-being and quality of life.

Exercise not only reduces the risk of cancer recurrence and enhances survival rates in specific cancer types but also bolsters mental well-being. Also, it alleviates anxiety, depression, and stress post-cancer, fostering a positive outlook and enhancing overall resilience and quality of life. It serves as a crucial component of holistic recovery, promoting well-being beyond physical health.

Exercise Guidelines for Cancer Survivors

Navigating the world of exercise post-cancer requires a nuanced approach tailored to individual needs and circumstances. While the benefits of physical activity are well-established, survivors need to adhere to specific guidelines to ensure safe and effective participation. A study by the National Institute of Health highlights the American College of Sports Medicine’s recommendation for cancer patients. They suggest 150 minutes of moderate-intensity aerobic activity weekly.

Also, survivors should prioritize activities that enhance flexibility, balance, and coordination to mitigate the risk of falls and injuries. It’s crucial to start slowly, gradually increasing the intensity and duration of exercise under the guidance of healthcare professionals or certified fitness trainers. By adhering to these guidelines, cancer survivors can harness the transformative power of physical activity to optimize their recovery and overall well-being.

Tailoring Exercise Routines to Individual Needs

Tailoring exercise routines to individual needs and abilities is crucial, acknowledging the diverse experiences and challenges encountered by cancer survivors. Cancer type, treatments, physical constraints, and preferences are vital considerations in crafting personalized fitness regimens. Consulting oncologists, physical therapists, and certified exercise specialists offer valuable guidance for crafting a safe exercise regimen.

MDPI’s study reveals that personalized exercise plans enhance motor competence. Understanding the purpose behind each task fulfills the need for autonomy. It can lead to significant improvements in physical function, fatigue, and quality of life among cancer survivors.

Flexibility and adaptability are crucial when customizing exercise routines for cancer survivors. This ensures the accommodation of energy levels, treatment side effects, and recovery progress. Prioritizing individualized approaches optimizes the benefits of physical activity while reducing the risk of injury or overexertion.

Incorporating Home Care Nurse Check-ups

In the domain of post-cancer recovery, incorporating regular home care nurse check-ups can provide invaluable support and guidance to survivors. These check-ups offer a holistic approach to monitoring physical and emotional well-being, addressing concerns, and adjusting treatment plans as needed. Home care nurses, with specialized training, assess vital signs, ensure medication adherence, and offer wound care or symptom management at home.

Also, in today’s digital age, accessing healthcare resources has become more convenient than ever. For those considering a career in nursing to provide this crucial support, online accelerated nursing programs offer a flexible and accessible pathway. The ABSN programs online allow aspiring nurses to study remotely, catering to varied schedules and preparing them for diverse healthcare roles. They equip students to provide high-quality care, including home care for cancer survivors.

According to the Saint Joseph’s College of Maine, their course provides an introduction to nursing and modern healthcare. It covers essential aspects such as patient-centered care, teamwork, evidence-based practice, quality improvement, safety, and informatics. Students gain insights into nursing as a profession and develop competencies crucial for their future careers.

Integrating home care nurse check-ups enhances post-cancer recovery support for survivors. This comprehensive approach fosters empowerment and well-being by addressing individual needs.

Sample Fitness Routines for Cancer Survivors

Here are some sample exercise routines to get you started, but remember, these are just a starting point. It’s important to tailor your program to your specific needs and consult with your doctor before beginning any new exercise routine.

Beginner

The beginner routine emphasizes low-impact cardio and light strength training for cancer survivors. The routine comprises brisk walking with arm swings on Monday, Wednesday, and Friday, complemented by gentle yoga or tai chi on Tuesday and Thursday. Weekends are designated for rest or light activities such as gardening.

Intermediate

The intermediate routine emphasizes moderate-intensity cardio and strength training for cancer survivors. This includes brisk walking or swimming for 45 minutes on Monday, Wednesday, and Friday. On Tuesday and Thursday, focus on strength training exercises targeting major muscle groups using body weight or light weights. Weekends offer opportunities for light activities such as hiking or biking.

Advanced

The advanced routine emphasizes high-intensity cardio and strength training for cancer survivors. It includes 30 minutes of HIIT or jogging on Monday, Wednesday, and Friday and strength training with moderate weights on Tuesday and Thursday. Weekends feature more strenuous activities such as tennis or dancing to further challenge and engage the body.

Frequently Asked Question

How soon after cancer treatment can I start exercising?

The best time to start exercising after cancer treatment depends on your situation and the type of treatment you receive. However, resume regular daily activities promptly following diagnosis and treatment. It’s always best to consult with your doctor before starting any new exercise program.

Are there any specific exercises I should avoid as a cancer survivor?

There isn’t a one-size-fits-all answer on exercises to avoid. It depends on your specific cancer treatment and any lingering side effects. For example, those experiencing bone loss from treatment should inquire about avoiding exercises that stress the neck and increase fall risk. Consulting a doctor or physical therapist is best to create a safe exercise plan.

Is it necessary to consult with a healthcare provider before starting an exercise routine?

While exercise is generally recommended, consulting a healthcare provider before starting a new routine is advisable, especially after a cancer diagnosis. They can assess your individual needs and limitations to ensure a safe and effective program that complements your recovery journey.

Empowering Your Journey to Wellness

Recovery after cancer necessitates resilience, determination, and a multifaceted approach to healing. Integrating fitness management into post-cancer care empowers survivors to regain control over their health and well-being. Physical activity becomes a transformative tool in navigating the path to wellness.

As we wrap up our discussion on post-cancer fitness management, it’s crucial to recognize that recovery is an ongoing journey. By embracing movement, resilience, and self-care principles, survivors can find renewed vitality and hope. Let’s support each other in embracing life after cancer with courage, optimism, and determination.

Strength Training Programs >>

More Articles >>

How To Take Control Of Your Wellness
Articles, Guest Articles, Health and Wellness

Take Back Control Of Your Wellness – Here’s How To Do It

Wellness refers to having control over every aspect of your life. It is not about having just one aspect right, while staying stressed about other aspects. When you strive for wellness, it begins and ends with you!

Therefore, to better understand that you must ensure you do not neglect yourself.  You must manage stress, anxiety, and depression. Balance, continuous improvement, and acceptance are the keys to true well-being.

So to improve your self-management skills, the following suggestion will come in handy.

Consume A Healthy Diet

To ensure your body gets enough nutrients, you must consume a healthy and balanced diet. How healthy your internal systems are is determined by what you eat. Additionally, it aids in identifying your emotional well-being and any mental diseases, like depression.

For example, you might eat a lot or just not eat enough if you have mental stress. Both are wrong. Your body will suffer major health issues if it lacks key nutrients. You might also experience emotional distress and anxiety. So, make sure you should get enough fruits, vegetables, and nuts regularly.

Get In A Routine Of Physical Activity

Your body’s blood flow improves when you stay physically active and workout every day. You feel more energized, awake, and cognitively alert as a result of the increased blood flow and oxygenation.

So why would you not do anything which has so many benefits? 

As you start exercising, there might be a thought of experiencing pain. To keep yourself going, you must have knee pads for work. Such proactive measures will allow you to have comfort and prevent further stress.

You don’t need to join an expensive gym. Instead, you may do it on your own in your house. In the beginning, if exercise gives you discomfort, you can start with a walk or jogging in the morning. Then, as your body gets used to this routine, you should start challenging yourself with tough exercises. The key is to establish it as a daily routine. 

Ensure Your Get Enough Sleep

It could seem like the most obvious advice, but you should not take it lightly as most people don’t adhere to the fundamental steps for their general health and wellness. 

You must understand that the human body requires adequate sleep and rest to recover and refuel. For daily physical and mental activities, this healing is crucial.

Furthermore, when you get into a workout regimen, you might feel fatigued, and your body will require more sleep than usual.

There could be many distractions, as you might want to watch a movie at night or social media attracts you. But all these things should not disturb your sleeping hours.

Discover and Engage In New Hobbies

Your hobbies can keep you occupied and interested as they play a vital role in wellness. You make positive efforts to enhance your emotional well-being when you are interested in and like performing certain things.

It also relieves your brain of the stress of daily life and work. Developing new interests is a terrific way to improve mental and emotional health.

Therefore, you must spend a lot of time doing what you like. It will require less effort, and you may perform such activities easily and save a lot of time.

Quit Unhealthy Activities

Where it is important to understand what you should do, it is essential to apprehend what you should not do. For example, if you get into a routine of exercising but don’t quit smoking and drinking alcohol, then what’s the point of doing all that physical activity?   

No matter how much money you spend on your health or how hard you try, your efforts will be in vain if you continue unhealthy habits. Striving for wellness is a complete package. It is about ensuring you change your lifestyle, not just a habit. 

So let go of all that you realize is bad for your mental and physical health.

Accompany Yourself With Like-minded People

You must surround yourself with like-minded people. For instance, you have a group of friends who ask you to go for a drink. How many times would you refuse them? You might refuse 2-3 times, but eventually, you will go with them and could start a bad habit if done too often.

On the other hand, if you find a partner in jogging, they can still take you along even if you act lazy for a day.

Such small things are significant when you analyze your activities for 6 months. 

Conclusion

Attaining wellness is a great idea. But you must know that it will not happen in a day. Try to train your mind to do things right and to keep doing them. Set small goals, as achieving goals will keep you going for longer.

Strength Programs >>

More Articles >>

Post image by marymarkevich on Freepik.