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Saturday, 6 August 2022

7 Benefits of Getting Your Run Done in the Morning

 7 Benefits of Getting Your Run Done in the Morning


Many people enjoy the peace and quiet of a morning run. In summer, heading out for a run before the temperatures skyrocket can also make your workout more comfortable. And a morning run can help you to start your day with a sense of accomplishment. An early exercise session also provides these other benefits for runners.


1.Improves Race Preparation

If you are training to participate in an upcoming race, you'll set yourself up for success if you can mimic race-day conditions during training.

It is very common for races to take place in the morning, especially long races such as a marathon or half marathon. So the more that you can train your body to perform at its best early in the day, the easier it will be to run well on race day. Your body will adapt to getting up early and running or jogging if you can participate in regular morning runs.

Need a new running plan? Consider downloading the Nike Run Club App for expert-backed tips!


2.Encourages Self-Care

When you run first thing in the morning, you put your own health and wellbeing first. By prioritising your own needs, you are practising a form of self-care. According to the National Institute of Mental Health, self-care can help you manage stress, lower your risk of illness and increase your energy. And when you care for yourself first, you may find that you have greater bandwidth to care for others—family members, work colleagues or friends—throughout the day.


3.Helps Promote Consistency and Adherence

Some people are very good at getting in their daily run regardless of the time of day it takes place. But others find reasons to procrastinate or avoid their jogging workout altogether as the day moves along.

While distractions can interfere with your commitment at any time of the day, you'll likely have more work or family commitments and other tasks that get in the way of your fitness as the day progresses

 A 2020 study published in Exercise and Sport Sciences Reviews found that a consistent morning-exercise routine can boost both exercise adherence and weight loss in those with excess weight.


4.Increases Mental Focus and Productivity

If you go for a run before your workday begins, you increase your chances of bringing your A game to work. A morning bout of exercise can help you to function better mentally. Researchers have found that in the two hours following exercise, you are likely to experience improved executive functions including memory, problem-solving, cognitive flexibility, verbal fluency, decision making and inhibitory control. Exercise can also help you to sustain attention levels when you're tired. And studies have also shown that combining morning exercise with breakfast can help teens perform better on academic tests.


5.Helps to Improve Sleep Quality

A morning workout may promote better quality of sleep as compared to afternoon or evening workouts. In fact, the authors of a 2014 study published in Vascular Health and Risk Management concluded that early morning may be the most beneficial time to engage in aerobic exercise.

Other studies have supported these findings. A study on older adults published in Sleep Medicine showed that morning workouts may be particularly helpful for those who have difficulty falling asleep. And another study suggested that vigorous evening workouts (conducted within an hour of bedtime) may impair sleep.


6.May Help Manage Blood Pressure Level

A few studies have suggested that a morning-exercise session may help some people manage hypertension (high blood pressure). For example, the authors of the previously mentioned 2014 study from Vascular Health and Risk Management looked specifically at those diagnosed with prehypertension. They found that the improved sleep enjoyed by morning exercisers helped study participants lower blood pressure at night, which they suggest promotes a restorative physiological process.


7.Can Improve Weight Management


Running or jogging at any time of day can help you to burn calories, reduce body fat, promote weight loss and improve your body composition. According to the American Council on Exercise, a 68kg person burns about 362 calories during a 40-minute run at a 12-minute-per-mile pace. If that same person were to run an 8:30-minute-per-mile pace, they would burn 521 calories, and they'd burn a whopping 725 calories at a six-minute-per-mile pace. When paired with a nutritious and calorie-controlled diet, a jogging programme can help you to reach and maintain a healthy weight.

But morning exercise may provide additional benefits. According toa 2016 study published in the Journal of Nutrition and Metabolism, participating in a morning run after an overnight fast can increase fat oxidation during exercise and help you to decrease food intake over the 24 hours following exercise.


 

 

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Thursday, 4 August 2022

Healthy and Delicious Spinach Recipes

   Healthy and Delicious Spinach Recipes

    



Popeye was onto something. Spinach has some pretty remarkable potential health benefits. From improving bone health to anti-cancer properties, this leafy green deserves a spot in your kitchen.


Spinach is one of the most nutrient-rich plant foods, according to a study conducted by the Centers for Disease Control and PreventionTrusted Source. It’s loaded with vitamins, minerals, and antioxidants that each provide their own unique benefits. The vegetable is a good source of vitamin K, known for improving bone health, and the

 National Osteoporosis Foundation cites spinach as one of its top “good-for-your-bones” foods.


It’s also a great source of vitamin A, which supports your immune system, vision, and cell growth. Spinach can also play a valuable role in diabetes management. Because of the antioxidant alpha-lipoic acid, spinach may increase insulin sensitivity and reduce pain associated with diabetic neuropathy. The antioxidants in spinach are also credited with numerous potential health benefits, including cancer prevention.


But that isn’t all: High iron content makes spinach a good choice for people with or at risk of anemia, according to the national Office on Women’s Health, and the vegetable can help regulate digestion, lower blood pressure, and promote healthy hair and skin.


So, how do you get more spinach in your life? By finding delicious and healthy recipes that include this powerhouse vegetable.


Black bean and spinach enchilada 




These black bean and spinach enchiladas from Fit Living Eats are a flavorful and healthy dish that would go great with some homemade guacamole and blue corn chips. And they’re vegetarian-friendly, too!



Tomato spinach chicken spaghetti


Ditch that jar of readymade (and sodium heavy) spaghetti sauce! Using fresh ingredients, like the spinach, tomatoes and herbs in this recipe, your pasta won’t just taste better, but also be better for you. This would make a great, quick weeknight meal.


Spanish chickpea and spinach stew



Perfect for a cold, hungry night, this hearty Spanish stew is certain to satisfy any appetite. Loaded with savory spices like cumin and paprika, this recipe from Lazy Cat Kitchen is a perfect way to branch out from your typical vegetable stew.



Sautéed spinach



Simple is good, and this recipe from Skinny Kitchen is a pretty easy one. Fresh spinach is sautéed with olive oil, garlic, lemon, salt and pepper, to make the perfect side dish. Serve it with roasted chicken or pan-seared fish.


Blackberry spinach salad with light balsamic vinaigrette


The options are really endless when it comes to spinach salads. But this one is a great place to start. It has plenty of veggies, along with walnuts, blackberries, and feta cheese.



Spinach, coconut, and zucchini soup


This may very well be the prettiest soup you’ve ever seen. From Supergolden Bakes, this recipe combines flavorful ingredients into a meal sure to impress your guests or indulge yourself with. Garnish with freshly baked croutons and crispy spinach leaves to finish the visual feast.



Baked spinach provolone chicken breasts


This recipe from Tasteful Adventure is a quick and easy way to jazz up your chicken breasts. While it may look indulgent, with just one slice of provolone per serving, it won’t break your diet bank.


Baked spaghetti squash with cheddar and spinach


Spaghetti squash is a great alternative to pasta, and this particular recipe adds cheese and spinach to craft some healthy comfort food. If you’re watching your fat intake, cut the cheese by half. Even then, this dish from Vegetarian Gastronomy will hit the spot.



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What Is Pomegranate Juice?

 What Is Pomegranate Juice?




This tangy drink may help improve heart health and infection risks

Pomegranate juice has become a  famous  drink. That's in large part due to well-trumpeted health claims. It may lower inflammation, improve heart health, and more.

Research supports some health claims but also has found some safety concerns. This article looks at the science, side effects and negative interactions, plus how to best choose, use, or even make your own pomegranate juice.

Pomegranates are the fruit of the Punica granatum tree. The fruit itself is bitter so only the seeds are eaten. One pomegranate has nearly 30 milligrams (mg) of vitamin C. That's about 40% of the daily recommendation.


Uses

The health benefits of pomegranates and their juice have been fairly well researched. Still, much of it is preliminary.


The main uses are:


Improving heart health

Lowering inflammation

Protecting against infection

Reducing dental plaque


Heart Health

A review of research says pomegranate juice may lower blood pressure and improve high blood pressure (hypertension) risk factors.1

One rodent study suggests the juice is more effective than seeds for lowering inflammation and cholesterol.2 Those are both considered risk factors for heart disease.3


Inflammation and Infection

A review of studies suggests pomegranate may help fight chronic inflammation. That may give it a use in conditions like inflammatory bowel disease (IBD) and rheumatoid arthritis (RA).7 Larger and better-designed trials are needed, though.

Inflammation is part of your immune response to infection. Studies suggest pomegranate juice may help ward off infections. In one study, dialysis patients had:8

Fewer hospitalizations for infections

Fewer signs of inflammation

Again, more research is needed.

Dental Plaque

Limited evidence suggests pomegranate juice may help control dental plaque.

 a small study, 30 people used either a pomegranate dental rinse, an antiseptic dental rinse, or water. Researchers found the pomegranate solution performed just as well as the antiseptic solution. It had no negative side effects.9

It also appeared to inhibit the growth of germs that contribute to periodontitis (an inflammatory gum disease).10


Other Uses

Research is ongoing into other health benefits of pomegranate, including:

Cancer prevention11

Chronic obstructive pulmonary disorder (COPD)

Diabetes

Erectile dysfunction12

Kidney disease13

It's too soon to know whether it's safe and effective for these conditions.


 

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Wednesday, 3 August 2022

vitamin E - Uses, Side Effects, and More

  vitamin E - Uses, Side Effects, and More


 


Vitamin E is a vitamin that  disappear in fat. It is found in many foods including vegetable oils, cereals, meat, poultry, eggs, and fruits.

Vitamin E is an important vitamin  be in need of for the proper function of many organs in the body. It is also an antioxidant. Vitamin E that occurs naturally in foods (RRR-alpha-tocopherol) is different from man-made vitamin E that is in supplements (all-rac-alpha-tocopherol).

Vitamin E is used for treating vitamin E  want , which is rare, but can  take please in people with certain genetic disorders and in very low-weight premature infants. Vitamin E is also used for many other conditions, but there is no good scientific evidence to support many of these other uses.


Uses & Effectiveness ?


 An inherited condition that affects motor control (ataxia with vitamin E deficiency or AVED). Taking vitamin E by mouth is effective for treating vitamin E deficiency due to this genetic movement disorder.

Vitamin E deficiency. Taking vitamin E by mouth is effective for preventing and treating vitamin E deficiency.

Possibly Effective for

Alzheimer disease. Taking vitamin E supplements by mouth doesn't seem to prevent Alzheimer disease from developing. But in people who already have Alzheimer disease, taking vitamin E along with some anti-Alzheimer medicines might slow down memory loss.

A blood disorder that reduces levels of protein in the blood called hemoglobin (beta-thalassemia). Taking vitamin E by mouth seems to benefit children with this blood disorder.

Menstrual cramps (dysmenorrhea). Taking vitamin E by mouth for 2 days before bleeding and for 3 days after bleeding starts seems to decrease pain and reduce menstrual blood loss.

An inherited disorder that causes red blood cells to break down in response tostress (G6PD deficiency). Taking vitamin E by mouth, alone or together with selenium, might benefit people with this condition.

Bleeding within the skull (intracranial hemorrhage). Taking vitamin E by mouth seems to reduce the risk of bleeding in the skull in premature infants.

Bleeding into or around the fluid-filled areas (ventricles) of the brain (intraventricular hemorrhage). Giving vitamin E by mouth to premature infants can reduce the risk for bleeding into the brain. But giving high doses of vitamin E might increase the risk for a serious blood infection (sepsis) in these infants.

Reduced benefit of nitrate therapy that happens when nitrates are used all day (nitrate tolerance). Taking vitamin E by mouth daily can help prevent nitrate tolerance.

Swelling (inflammation) and build up of fat in the liver in people who drink little or no alcohol (nonalcoholic steatohepatitis or NASH). Taking vitamin E by mouth daily seems to improve inflammation and liver markers of this form of liver disease in adults and children.

Possibly Ineffective for

An eye  illness that leads to vision loss in older adults (age-related macular degeneration or AMD). Taking vitamin E by mouth, alone or along with other antioxidants, isn't effective for preventing or treating age-related vision loss.

Lou Gehrig's disease (amyotrophic lateral sclerosis or ALS). Taking vitamin E (alpha-tocopherol) by mouth along with conventional medication doesn't affect function or  grow survival rates in people with ALS.

Chest pain (angina). Taking vitamin E by mouth might have some effect on the functioning of blood vessels, but it doesn't  emerge to reduce chest pain.

Hardening of the arteries (atherosclerosis). Taking vitamin E (RRR-alpha-tocopherol) by mouth doesn't appear to reduce the hardening of arteries in people with this condition.

Eczema (atopic dermatitis). Taking vitamin E by mouth, alone or along with selenium, doesn't improve symptoms of eczema.

Hot  shine in people treated for breast cancer. Taking vitamin E by mouth doesn't seem to reduce hot flashes in females who have had breast cancer.

A lung disease that affects newborns (bronchopulmonary dysplasia). Taking vitamin E by mouth doesn't seem to reduce an infant's risk for developing this lung disease.


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Monday, 1 August 2022

Commonwealth Games 2022 weightlifting: Sanket Mahadev Sargar opens India’s medals account with silver

  Commonwealth Games 2022 weightlifting: Sanket Mahadev Sargar opens India’s medals account with silver




Sanket Sargar won the silver medal in the men’s 55kg category with a total lift of 248kg. It was India’s first podium finish at Birmingham 2022.

Weightlifter Sanket Mahadev Sargar won the first medal for India at the Commonwealth Games 2022 after clinching a silver in the men’s 55kg category at the National Exhibition Centre (NEC) in Solihull on Saturday.

Sanket Sargar, son of a farmer from Maharashtra’s Sangli, lifted a total of 248kgs (snatch – 113kg; clean and jerk – 135kg) to finish second in his division at Birmingham 2022.

Malaysia’s Mohamad Aniq bin Kasdan (249kg) won the gold in dramatic fashion while Sri Lanka’s Dilanka Isuru Kumara (225kg) settled for the bronze.

"The 75th anniversary of India’s independence is coming up on August 15. I want to dedicate my medal to the bravehearts who gave us an independent India and everyone back home." - Sanket Sargar.

The 21-year-old Sanket, who shattered the national and Commonwealth record with a 256kg lift at the Singapore Weightlifting International in February, began his campaign with a successful 107kg attempt in snatch before managing 111kg in his second.

Sanket Sargar logged 113kg with his third and final lift, equalling his personal best and the Indian national record in snatch.

Mohamad Aniq bin Kasdan (107kg) and Sri Lankan lifter Dilanka Isuru Kumara (105kg) registered the next two best lifts in snatch. The Lankan had his third attempt of 112kg scrapped by the jury panel.

Heading into the clean and jerk section of the competition leading the 11-man field, Sanket Sargar successfully lifted 135kg with his first attempt to essentially guarantee himself a podium finish.

Attempting 139kg for his second try, Sanket Sargar twisted his elbow awkwardly. Despite the injury, he took a gutsy third attempt at the same weight but dropped the bar while executing the jerk. The Indian was visibly in pain.

The Indian,  thought , was still in the gold medal position until the very final lift of the competition. Mohamad Aniq, who won the Commonwealth Championships in Tashkent last year, managed a 142 kg lift, a CWG record in clean and jerk, to deny Sanket Sargar a gold medal.

"I am a mixed bag right now, half happy and half sad as I did not  obtain the desired result. I was gunning for a gold medal which is why my team and I came here early to train. I am a bit gutted because an injury came out of nowhere in the last few lifts. I heard two clicks in my arm which was painful and is disappointing to endure as I wanted that gold,” Sanket Sargar stated after the event.






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