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4 Best Vitamins for Good Mental Health

Best Vitamins For Good Mental Health

Mental health is essential for a person to function in their daily life and maintain relationships. There are several lifestyle changes that can be made to improve mental health and overall wellbeing including: exercise, meditation, and the food one eats. Improving one’s diet with vitamins and minerals from natural sources is extremely important in providing the nutrients needed to maintain or improve mental health.

Many studies have discovered that increasing your intake of specific vitamins and minerals can also assist in managing and treating mental health issues; such as depression and anxiety, the management of mood swings, and improving brain health.

Vitamins For Mental Health

Vitamin supplements have long been acknowledged as a powerful tool for improving mental health. Even when you consume a nutritious diet rich in nutrient-dense foods, there are still some vitamins and minerals that you may be lacking or that you may require a bit more of to maintain your good health.

B-Vitamins

B-vitamins are among the most beneficial vitamins for mental health. And most importantly, they are good multivitamins for women. B-vitamins are well-known for their ability to influence one’s mood. They can aid in preventing fatigue, improving memory, and the ability to perform more clearly in general.

For example, a vitamin deficiency, such as thiamine (B1), riboflavin (B2), and vitamin B12, can result in mood swings, including despair, anxiety, and fearfulness as irritability.

B12 and folate (B9) are two vitamins essential for maintaining a healthy neurological system. The production of norepinephrine, serotonin, and dopamine is dependent on the presence of vitamin B12 and folate. In the brain, neurotransmitters such as norepinephrine and serotonin play a role in regulating cognitive behavior patterns and emotions.

Besides pleasure and motivation, dopamine is a neurotransmitter that stimulates your natural reward center and adds to sensations of joy and achievement and motivation and achievement. Low quantities of these substances can cause depression symptoms to manifest themselves.

Based on research, eating a diet high in vitamin-B rich foods and taking daily supplements may help many people enhance their mental health, reduce their feelings of despair and anxiety, and boost their mood. In addition, B-vitamins are abundant in foods such as lean meat, eggs, poultry, whole grains, nuts, fish, and milk.

Zinc

Micronutrient and mineral deficiencies are a primary concern worldwide. And they can result in a variety of health problems, including depression. In humans and other animals, zinc is a mineral found in large quantities throughout the body. Zinc levels are pretty high in meat, poultry, legumes, dairy, and whole grains, among other foods.

Its many biological and biochemical roles are the immune systems, metabolism, and brain growth and development. Zinc is a vital outline element that is involved in a variety of biological and biochemical processes.

According to research findings, low zinc levels have been linked to impaired brain function and other behavioral abnormalities. Taking zinc supplements, particularly in the case of women, can help alleviate painful symptoms. When used in conjunction with the appropriate prescription, some studies have found that zinc can effectively treat ADHD. When zinc and magnesium are combined, zinc is particularly beneficial in treating mental health disorders and depression.

Magnesium

In addition to calcium and potassium, magnesium is an essential mineral found in the human body, and it is necessary for both the regulation and calming of the neurological system. Increased magnesium consumption can help alleviate depression in women and hypertension in children with attention deficit hyperactivity disorder (ADHD).

Several studies have demonstrated that low magnesium levels are associated with depression. For example, magnesium may positively affect mental health because it modulates gut microbes related to the hippocampus. Although more study is necessary before we can precisely understand why and how magnesium affects mental health, one possibility is that magnesium regulates gut microbes linked to the hippocampus.

Taking magnesium supplements can aid in the regulation of harmful gut microorganisms; which can contribute to the onset of depression symptoms in some people.

Vitamin-C

One could argue that vitamin-C is the most “mainstream” or well-known of all the vitamins. Vitamin-C and its immune-stimulating qualities are famous to many individuals. Everybody, even those of us who aren’t familiar with the many vitamins and their applications, is likely to reach for a vitamin-C tablet or a glass or two of orange juice when we notice the beginnings of cold or flu symptoms.

Very few people are aware that vitamin-C is also essential for maintaining good mental health. Many people deficient in vitamin-C suffer from melancholy and chronic fatigue; even though the connection between it and mood may seem odd. People who had normal levels, on the other hand, discovered taking additional vitamin-C improved their cognitive function and mood. However, some study has also revealed that vitamin-C can assist in reducing the symptoms of anxiety.

According to research, taking vitamin-C supplements and consuming sufficient vitamin-C rich fruits and vegetables, such as red peppers and citrus fruits, can positively impact mood, energy levels, and anxiety. However, if you’re taking oral supplements, be sure that you do not exceed the 2,000 milligrams suggested daily intake.

Conclusion

There is nothing more rewarding and healing than having good mental health on your side. While maintaining mental wellness entails making healthy lifestyle choices, many people are unaware that even the smallest of adjustments and supplementing with specific critical vitamins and minerals can help keep their brains be healthy and happy.

Diet & Nutrition Tips>>

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Want to Get Fit? Here’s How to Make it Happen

Want to Get Fit? Here’s How to Make it Happen

Many of us have resolved to get fit and live healthier, but haven’t been able to achieve our goals. But just because failure is common doesn’t mean it’s inevitable. If you want to get healthier and more fit, these tips will help you follow through to make it happen.

Be Realistic

According to Zenbusiness, choosing a goal you’re unlikely to achieve is only setting yourself up for disappointment and frustration. As tempting as it may be to set big, lofty goals, it’s better to commit to ones that are significant without being out of reach. For most people, that means aiming for personal bests rather than trying to become the best in your sport. While it may feel less exciting, the sense of accomplishment you feel when you achieve your goal makes it all worth it.

Make A Plan

Every goal is doomed to failure without a gameplan. Instead of setting vague goals like “start running,” make your goal specific. If you want to become a better long-distance runner, for example, you can resolve to run 10% further every week until you meet your target distance. Want to grow stronger? Learn about the Mathias Method Strength System approach to strength training which can help everyone from beginners to advanced lifters.

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Break Down Big Goals

Big goals are daunting, and it’s easy to feel paralyzed by the scale of the task ahead. Keep it manageable by breaking down your big goal into smaller chunks with shorter deadlines. Want to run a half marathon but can’t make it around the block without getting winded? Start by aiming to run a mile without stopping, then aim for a 5K, a 10K, and beyond. This strategy not only makes your goals seem less intimidating, it also builds your motivation with mini-successes along the way.

Give Yourself The Tools To Succeed

Physical fitness isn’t achieved in isolation. Finding the energy to get active day after day requires treating your body right all of the time, not just when your running shoes are on. Likewise, exercise can clear the path for other wellness goals. For example, quitting drugs or alcohol makes it easier to have time and energy for workouts, just like exercise and a healthy diet make it easier to curb cravings and cope with the stress of addiction recovery.

Share and Track Your Goals

If you don’t tell anyone about your fitness goals, no one knows if you fail. While that might seem like sound logic, it also makes it much easier to give up on a goal that’s important to you. Instead of keeping your ambitions a secret, share them with friends and family to increase your odds of sticking to it. Simply talking about your goals on Facebook can make you 36% more likely to achieve them, according to reporting by Shape.

Too shy to share your objectives publicly? Smartphone apps offer more discreet ways to hold yourself accountable.

Forgive Slip-Ups

The path to self-betterment is rarely linear. The odds are good that you’re going to lose sight of your goals at some point during the year. Instead of beating yourself up or deeming yourself a failure over a slip-up or two, acknowledge setbacks as part of the process and make a plan to get back on track.

Reward Yourself

Finally, be sure to reward yourself for successes—both the big one and the little ones you find along the way. Even when it’s hard, meeting your fitness goals shouldn’t feel like a punishment. By rewarding yourself when you meet a benchmark, you keep your motivation high so you can make it to the finish line.

Creating new habits is hard, and it’s easy to write off your fitness goals as just a bunch of empty promises. But the truth is, they’re only empty if you let them be. This year, kickstart healthier habits and make “get fit” a reality. Your future self will thank you.

5 Effective Natural Ways To Boost Your Slow Metabolism

5 Effective Natural Ways To Boost Your Slow Metabolism

Metabolism is the rate at which your body burns calories to convert them into energy. Your metabolism rate affects your health because it’s your body’s method of manufacturing energy and also impacts how quickly you lose or gain weight. Once it slows down, your body will undergo changes that can negatively affect your quality of living.

Various factors influence the metabolism rate, such as genetics, age, sex, muscle mass, and activity levels. A slow metabolism can cause excessive weight gain, which increases your risk of body weight-related conditions. In addition, it exposes you to risks of diabetes and other life-changing medical conditions.

It’s important to note that you can’t totally control your metabolism since genetics is a factor that affects it. However, you can still do things to manage it to help yourself be healthy. With that in mind, here are effective and natural ways to boost your metabolism.

1 – Increase your protein intake

Protein is a helpful nutrient for boosting your metabolism rate. It does so through a process called thermogenesis, in which your body uses about 10% of its calorie intake for digestion. Protein also takes longer to burn than fat, which makes your body use more energy to absorb its nutrients.

An easy and appealing way of increasing your regular protein intake is adding whey protein powder to your smoothies. According to a study, whey had greater fat oxidation and thermal effect. Fat oxidation is the process of breaking down fatty acids, while the thermal effect provides the body with extra energy for burning calories.

2 – Eat smaller meals throughout the day

It may sound counterintuitive, but adding smaller meals to your diet can help fasten your metabolism. A study expounds how eating multiple small meals spread throughout the day can keep your metabolism active. Hence, even a reputable Kansas City weight loss facility won’t stop you from doing it, just as long as you continue to eat healthily.

You can integrate the first point in this one by eating and drinking protein in your small meals. For example, you can try six small meals with a total of 300 calories each. Furthermore, smaller meals throughout the day can help maintain your sugar levels to prevent an insulin spike that may lead to weight gain.

3 – Drink coffee

Except for having a caffeine allergy, you should drink coffee. Chalk this up as another benefit people can gain from consuming caffeine. However, to increase your metabolism rate, the coffee you drink must fit the necessary health standards.

Your coffee must have reduced amounts of syrup and cream, or it shouldn’t have either. Coffee is a great source of energy and can improve energy levels during exercise. It helps you work harder and longer, which enhances your body’s fat-burning capability.

4 – Sleep in lower temperatures

Sleeping in a cool room won’t only help you rest better, but it also improves your metabolism. Sleeping at a low temperature increases the percentage of brown fat in your body. Brown fat is a special type of body activated when you get cold and also has more mitochondria than white fat.

Mitochondria help in burning calories and deliver the energy your body gets from fat to your cells. Brown fat contains more mitochondria, which makes your metabolism active even while you’re sleeping. Sleeping in light clothing and reducing your bedroom temperature can double the amount of brown fat in about four weeks.

5 – Build more muscle

Just by increasing your muscle mass you can effectively increase your metabolism. Muscle is vascular (has veins) and requires energy to maintain, unlike body fat. The more muscle you have, the more energy it requires to maintain. So, by simply building more muscle, you can effectively increase your metabolism!

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Concluding thoughts on Metabolism

Improving your metabolism doesn’t take a lot of work. Instead, it takes adjusting your lifestyle accordingly to prevent quickly gaining excessive body weight. Watching what you eat and adding healthier options to your diet are some of the things you can do.

You don’t have to adopt all of these ways at once, only the ones you’re comfortable with. Start easy and slowly, and then gradually include other ways, and you’ll feel the improvements in a matter of time.

More on Metabolism >>

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Author’s Bio:

Though not a medical professional, Hodge Racter knows a lot about medical topics, including testosterone replacement therapy (having undergone the procedure himself). Today, he remains spry and energetic despite his age, and on his free days, he spends time with his wife and two dogs.

What Percent Body Fat Do You Need To See Abs

What Percent Body Fat Do You Need To See Abs

Have you ever wondered what percentage of body fat you need to be at to see your abs? If you are into fitness, or have ever cut weight to achieve your best look, then you have likely pondered this question. And although this number and exact percentage is different for everyone, there are some good general guides to get you close. This article will cover those.

As a general rule, 10% body fat for men (14-17% for women) is the key number to really show your abs. You will start to see the definition of your abs before you get down to 10%. However, to really see the definition of your 6-pack, then 10% is your best target number.

Getting to 10% is simple, but it’s not easy. And always keep in mind that most of the work and heavy lifting is done in the kitchen, not in the gym.

Many people have the opposite perception of this important fact. You can do ab work and core work every day for hours, but if your diet is full of fat and unhealthy foods, then it’s a nearly impossible journey to get to 10%.


The Fundamentals of Getting to 10% Body Fat

Reality is, to cut weight and get to 10% body fat you simply must lose excess fat on your frame.

And the most effective way to do this is to consume less calories than you burn over a given period of time. And that period of time of course depends on your starting point.

If your body fat percentage is 25% or higher, then that is defined as obesity. So the journey will take longer but it’s still totally achievable. Whereas if your body fat is 15%, then you are very close to your target and it will not take as long.

However, if you have ever cut weight and reduced your body fat to 10%, then you likely know that the last 5% are oftentimes the most challenging. If you are obese, or severely obese, the weight falls off rather quickly when you start dieting and cutting weight. The first few months it’s possible that you might lose 5 pounds a week just with small changes.

But as your body adapts and becomes more efficient, and your metabolism changes to adjust to the reduction in calories, it is natural for the process to slow and become more challenging. But look at this as a positive thing, as your body is becoming more efficient.

Check out our friends at A Lean Life for more info on the process of getting lean.


Reduce Carbs…But Not Entirely

Most people trying to get extra lean need to reduce their carbohydrate intake. Carbs are a major stumbling block for many people, and the key to getting to 10% body fat is reducing carbs.

Cutting back on carbs has plenty of health benefits like losing weight, and it can also get you closer to getting your target % body fat. But how does one actually do this when most of us have diets that include a lot of carbs?

Here are some Diet Tips to get you to 10%:

1 – Enjoy healthier drinks.

Sugar-sweetened drinks like soda or iced tea are high in sugar and carbs. If water quenches your thirst, but not your craving for something tasty to drink, add lemon or sugar-free sweeteners like Stevia, Erythritol, or Xylitol. This will make your iced tea or water pretty tasty!

Also, fruit juices contain lots of carbs and so much sugar. Even those that claim they’re 100% fruit! So, you might as well eat the actual fruit so you can have some fiber too.

2 – Low-carb snacks can also make you feel full.

If you get really hungry a few hours before a meal, enjoy a quick fix of low-carb snacks like nuts and cheese—make sure you have them in small servings! Protein bars (100 to 250 calories) also work really well.

3 – More veggies, less bread and potatoes!

Especially when eating out, a lot of meal choices include bread and potatoes. Check with the restaurant if you can replace these high-in-carbohydrate foods with healthy vegetables instead. Healthcanal.com has compiled a list of the healthiest vegetables with detailed nutrition facts that you may find useful. White bread and pasta are considered simple carbohydrates, and are on the no-go list when you’re cutting to get shredded. Not to be mistaken with complex carbs, such as brown rice and whole wheat bread (which are healthy and necessary).

4 – Load up on protein.

This will make you feel full because of the “fullness hormone” PYY that’s released by protein. It reduces the feeling of hunger, and can help stop certain cravings of more food. Have at least one of these with breakfast, lunch, and dinner!

  • Cheese
  • Cottage Cheese
  • Nuts
  • Eggs
  • Greek Yogurt
  • Lean meats (sirloin steak)
  • Fish
  • Poultry (white meat chicken – grilled, no skin)

5 – Read food labels and count carbs!

Choose food items that have lower carb and sugar content, and also watch your calorie count. A good target is a calorie deficit of 200-300 calories per day.

You’ll lose fat, but not too fast where you start to lose muscle also.

You can even try out using nutrition trackers – look for available apps on your phone. These trackers will help you keep count of your carbohydrate intake.


The Bottom Line on Body Fat for Abs

If you want to see your abs, then you need to be 10% body fat (or at least very close). It’s not an easy journey, but it’s very doable with some discipline and a lean diet.

Learn more: Fat Loss Forever >>

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A Practical Guide To Level Up Your Exercise Routine

A Practical Guide To Level Up Your Exercise Routine

When you started working out as a beginner, your ultimate goal was probably building a consistent exercise routine. Of course, it’s one of the best habits to have since consistency is an essential element of discipline. But once your body has adapted to what you’re doing and reached a certain level of fitness, any change may be necessary.

Locking into your established workout routine for a long time can set you up to a plateau, demotivation, and even burnout. Note that you’re likely to see a decrease in performance when you experience any of these things. By all means, you would not want that to happen after working so hard on your fitness goals.

Thus, if you’re beginning to lose interest and focus during your workouts, it’s most likely one of the indicators that you need to switch things up. So, here is a practical guide to level up your exercise routine.


Make An Assessment

Before making any changes, it’s essential to assess where you are right now and what you’re currently doing in terms of your fitness goals. Are there any significant improvements? Or are you getting the same results? Do you want to see better changes in your body? Take the time to look at the areas where you excel and need some progress.

You may want to consider the following factors when making an assessment.

Nutrition

Whether your goal is to lose weight, gain weight, or get a ripped body, you must evaluate what you’re currently eating. Many people struggle with nutrition, which has a great impact on their bodies. Remember that what you’re feeding yourself can either build or ruin your fitness goals.

If you think this is one of your weak areas, you may visit websites like BarBend.com to give an idea of what other nutrients are a good addition to your diet.

Exercise

It’s also important to assess what exercise routines you are already doing and your progress in each of them. Are you performing endurance, strength, flexibility, and balance exercises? Or are you only focusing on one type of training or workout?

Besides assessing the forms of exercise you’re doing, you may also have to consider the following aspects:

  • How hard are you working out?
  • How often are you doing the exercise?
  • And how long are you exercising?

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Make Necessary Changes

Once you’re able to get an assessment of your current nutrition and exercise plan, it’s easier for you to make the necessary changes. That said, you have to adjust your goals and apply new steps to acquire the fitness level you desire.

Change Your Exercises

When you do the same exercises repeatedly, your mind space out as your body goes through the familiar patterns. As a result, you may experience boredom and eventually reach a plateau. That’s why adding variety to your exercise routine is the first alteration you may have to make if you want to level up.

Besides performing unilateral exercises, you may use something unstable like a ball or foam roller to add a challenge to your balance training. You can also do two exercises at once, such as squatting with an overhead press.

Varying your workout can help you stay physically challenged. But change it up based on your experience level and training cycle.

Change Your Frequency

How often you should do your routines depends on the type of training you’re doing and the goal you want to achieve. Let’s say you’re weightlifting, and your goal is to be fit and strong. You may stick with two or three days of bodyweight workouts every week. However, you may have to lift every day if you want to build lots of muscle.

When your goal is building up, it would always make sense to increase the frequency or the number of days you work out in a week. But then again, it’s advisable to change the number of workouts you have each week occasionally to prevent adaptation. For instance, you usually do four workouts per week. You can then try doing three workouts if you have hit a plateau.

Change Your Intensity

Another way to level up your exercise routine is to change your intensity. It’s basically how hard you are working out. Remember that intensity has nothing to do with how difficult or easy your workout session is. But it’s more of how much weight you lift in comparison with your reps.

If you notice you can do more reps than before, try to increase your workout intensity. You can do it by moving faster, adding vertical challenge, increasing resistance, cross-training, or interval training.

Pushing yourself outside of your comfort zone is necessary to level up your exercise routine to the next level. However, be mindful not to overdo it.

Learn Proper Recovery Techniques >>

Change Your Workout Length

How long you should workout is a personal preference. But in order to make more consistent gains, you can alternative your workout length from time to time.

If you also want to increase your fitness level, you may try to work out six to nine hours a week. However, you must pay attention to how you feel before, during, and after every workout.

Change Your Diet

Fueling your body with essential nutrients is part of leveling up your exercise routine. Keep in mind that your body needs a certain amount and type of food to work out at an optimal level. Your muscles also need it to recover after doing a lot of physical activity. Taking supplements is a good thing to add to your diet plan to level up your fitness routine and performance.


Takeaway

There is no one-size-fits-all formula when it comes to taking your exercise routine to the next level. It depends on a number of factors, such as your current progress and desired fitness goals. But learning how to pay attention to how your body responds is of the utmost importance.

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