BENEFITS OF EXERCISE

Exercise!
Would you take a magic pill that could allow you to eat more, ease stress, and boost your brainpower?

Exercise is something that can do all that, and more:

1. Exercise Boosts Brainpower
Numerous studies have shown exercise can boost memory and concentration. It increases serotonin, a neurotransmitter, in the brain that can lead to improved focus and clarity. Other studies have shown that physical activity may reduce cognitive decline in older adults.

2. Melts Away Stress
Exercise reduces stress, and can help ward off depression and anxiety. Regular exercise can reduce stress hormones such as cortisol and adrenaline.

3. Exercise Gives You Energy
Studies have shown people who exercise as little as 20 minutes per day, three days a week, have less fatigue and more energy overall. Exercise increases blood flow, which allows oxygen and nutrients to reach the cells, giving you energy for daily tasks.

4. It's Not That Hard to Find Time for Fitness
It's not necessary to spend an hour or more at the gym to get in your daily exercise. Short bursts of activity can be incorporated throughout the day. Take a walk on your lunch break, ride bikes with your kids, do jumping jacks for 10 minutes, or run up and down the stairs for five and a total of 60 minutes per day can help you lose weight and keep it off.

5. Fitness Can Help Build Relationships
Exercising can also help strengthen relationships. Spend time with your partner or friends walking or meeting for a tennis match, instead of going out to eat. Having support also helps you keep your fitness goals.

6. Exercise Helps Ward Off Disease
Exercise can also help prevent or slow the process of a number of diseases and health conditions, including:
heart disease
stroke
high blood pressure
high cholesterol
type 2 diabetes
arthritis
osteoporosis (bone loss)
loss of muscle mass


7. Fitness Pumps Up Your Heart
Exercise makes the heart and cardiovascular system stronger. Your heart will become more efficient, pumping more blood per beat so at rest your heart rate will be lower. Even a few days after beginning exercise the body starts to adapt, and breathing is easier, your body feels less fatigue, and pain and soreness will diminish.

8. Exercise Lets You Eat More
We've all heard muscle burns more calories than fat, so by having more muscle your resting metabolic rate will be higher. That means you can take in more calories and still maintain your weight. It's not a carte blanche to eat whatever you want, but you can enjoy your favorite sweets and chips in moderation when you exercise regularly.

9. Exercise Boosts Performance
Exercise will improve your performance in your athletic endeavors. Once you've been exercising regularly for several weeks your body will be more efficient and you will have more endurance. Your muscles will be stronger and more flexible, and your overall performance will be enhanced.

10. Weight Loss Is Not the Most Important Goal
Don't make weight loss your only goal when you start exercising. Certainly, exercise is a helpful component of a weight loss program but the health benefits of exercise – whether you lose weight or not – are important too. Whether the number on the scale goes down or not, remember your body is still reaping the benefits of exercise. You will be sharper mentally, less stressed, and more fit overall.

Exercise can help improve your health, your mind, your body, and your relationships. Hopefully these 10 fitness facts will inspire you to incorporate exercise into your daily routine!

Credit: Medicinenet

Thank you !
HLF🌴

KITCHEN HACKS YOU DONT KNOW!

Learn some KITCHEN tips

👉1. If you happen to over-salt a pot of soup, just drop in a peeled potato. The potato will absorb the excess salt.

👉2. When boiling eggs, add a pinch of salt to keep the shells from cracking.

👉3. Never put citrus fruits(Oranges,Lemons, limes, etc) or tomatoes in the fridge. The low temperatures degrade the aroma and flavor of these fruits.(That's why our tomatoes don't last in the fridge)

👉4. To clean iron cooking-ware, don’t use detergents.
Just scrub them with salt and a clean, dry paper towel.

👉5. When storing empty airtight containers, throw in a pinch of salt to keep them from getting stinky.

👉6. If you are making (stew) and accidentally burn it, just pour it into a clean pan and continue cooking it. Add sugar a little at a time, tasting as you go to avoid 'over-sugaring'it. The sugar will cancel out the burned taste.

👉7. Burned a pot of rice? Just place a piece of white bread on top of the rice for 5-10 minutes to draw out the burned flavour. Be careful not to scrape the burned pieces off of the bottom of the pan when serving the rice.

👉8. Before you chop fresh red peppers, rub a little vegetable oil into your hands and your skin won’t absorb the spiciness.

👉9. If you aren’t sure how fresh your eggs are, place them in about four inches of water. Eggs that stay on the bottom are fresh. If only one end tips up, the egg is less fresh and should be used soon. If it floats, it’s past the fresh stage.

👉10. To banish ants from the kitchen, find out where they are coming in and cover the hole with petroleum jelly(Vaseline). Ants won’t trek through the jelly. If they are coming under a door, draw a line on the floor with chalk. The little bugs also won’t cross a line of chalk.

👉11. Don’t store your bananas in a bunch or in a fruit bowl with other fruits. Separate your bananas and place each in a different location.
Bananas release gases which cause fruits
(including other bananas) to ripen quickly.
Separating them will keep them fresh longer.

👉12. To keep potatoes from budding in the bag, put an apple in with them.

👉13. If you manage to have some leftover wine,
cocktail drinks at the end of the evening, freeze it
in ice cube trays for easy addition to sauces
(white wine works wonders in sauces, i don't joke
with them) in the future.

👉14. After boiling pasta or potatoes, cool the water and use it to water your house plants. The water contains nutrients that your plants will love.

👉15. When defrosting meat from the freezer, pour some vinegar over it. Not only does it tenderize the meat; it will also bring down the freezing temperature of the meat and cause it to thaw quicker. # Note every woman should have vinegar in her kitchen.

👉16. Do you cry while peeling off onions, then try this. After peeling off your onions, refrigerate the onions for atleast 5minutes, then dice it. You will be glad you did.

👉17. For aluminium pans that are looking dull, just boil some apple peels in them. This will brighten up the aluminum and make your house smell yummy.

👉18. If your salt is becoming lumpy, put a few grains of rice in with it to absorb excess
moisture.

👉19. Always keep an aloe vera plant in your kitchen. It’s invaluable when you scrape your arm or burn your finger. Just break off a leaf and rub the gel from the inside on the injury.

👉20. When making a soup, sauce, that ends up too fatty or greasy, drop in an ice cube. The ice will attract the fat, which you can then scoop out. This works wonders

👉21. To reuse cooking oil without tasting whatever was cooked in the oil previously, cook a 1/4″ piece of ginger in the oil. It will remove any remaining flavors and odors.

👉22. If your milk always goes bad before you can finish it, try adding a pinch of salt to the carton when you first open it. It will stay fresh days longer.

👉23. If two drinking glasses become stuck together after stacking, it’s not impossible to unstick them. Just put ice in the inner glass and dunk the outer glass in warm water. The warm glass will expand and the cold glass will contract, making the glasses separate easily.

👉24. For splinters under the fingernail, soaking the affected finger in a bowl of milk with a piece of bread in it, it will help.

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MUSCLE STRAINS (Muscle pull or tear)

What are muscle strains?

A muscle strain, or pulled muscle, occurs when your muscle is overstretched or torn.

 Strains can happen in any muscle, but they’re most common in your
✅ lower back,
✅ neck,
✅ shoulder, and
✅ hamstring, which is the muscle behind your thigh.

These strains can cause pain and may limit movement of the part.

Mild-to-moderate strains can be successfully treated at home with ice, heat, and anti-inflammatory medications.

 Severe strains or tears may require medical treatment.


SYMPTOMS

✅Sudden onset of pain
✅soreness
✅limited range of movement
✅bruising or discoloration
✅swelling
✅a "knotted-up" feeling
✅muscle spasms
✅stiffness
✅weakness

The symptoms of mild-to-moderate muscle strains usually go away within a few weeks.

 More severe strains may take months to heal.

CAUSES

✅not warming up properly before physical activity
✅poor flexibility
✅poor conditioning
✅overexertion and fatigue
✅Excess walking

Other causes:
✅slip or lose your footing
✅jump
✅run
✅throw something
✅lift something heavy
✅lift something while you’re in an awkward position
✅cold weather: This is because muscles are stiffer in lower temperatures.
 It’s important to take extra time to warm up in these conditions to prevent strains.
✅sports like rowing, tennis, golf, or baseball
✅holding your back or neck in an awkward position for long periods of time, such as when you work at a desk
✅poor posture

TREATMENT

✅ First aid for muscle strains
Most muscle strains can be successfully treated at home with rest, ice, compression, and elevation (RICE).

👉Rest
Avoid using your muscle for a few days, especially if movement causes an increase in pain.

👉Ice
Apply ice immediately after injuring your muscle. This will minimize swelling.

 Don’t put ice directly on your skin. Use an ice pack or wrap ice in a towel.

Keep the ice on your muscle for about 20 minutes.

Repeat every hour on the first day. For the next several days, apply ice every four hours.

👉Compression
To reduce swelling, wrap the affected area with an elastic bandage until swelling comes down.

Be careful not to wrap the area too tightly, as this can reduce your blood circulation.

👉 Elevation
Whenever possible, keep the injured muscle raised above the level of your heart.

✅ Other self-care methods include the following:

👉 Use an over-the-counter anti-inflammatory medication, such as ibuprofen.
This will help keep pain and swelling down.

👉 After three days, apply heat to the muscle several times a day. This will help bring blood circulation to the area for healing.

👉 Then Begin light stretching as soon as possible.

👉 When you return to normal activity, make sure to stretch and warm up before exercising. This will help increase blood flow to your muscles and decrease you risk of injury.

👉 You should make an effort to stay in shape. You’re less likely to suffer a strain if your muscles are strong and healthy.


WHEN TO SEE A DOCTOR

👉 The pain doesn’t subside after a week.
👉 You can't feel the injured area
👉 There’s blood coming from your injury.
👉 You can’t walk.
👉 You can’t move your arms or legs.

A physical examination and imaging tests, such as X-rays and MRI scans, can help your doctor determine the extent of your injury.

👉 If your muscle strain is severe, you may need medical attention.

Physical therapy may also be recommended.

In very severe cases, surgery may be required to repair the muscle.



HLF🌴

How to remove dental plaque

 Plaque is the accumulation of food waste in the internal and external surfaces of the teeth.

 This oral disease can cause bad breath and may also develop other conditions such as the same which develops when these food residues harden and calcined in the teeth causing bleeding and halitosis.

Although there is no definitive solution to prevent the development of plaque on the teeth, you can perform a number of home procedures to reduce the accumulation of these residues in the mouth and prevent this disease progresses.

CAUSES OF PLAQUED TEETH

👉smoking due to the accumulation of nicotine in the teeth.
👉drinking too much coffee
👉chewing snuff.

What is recommended for the average person, is to visit the dentist every 6 months for a procedure known as deep prophylaxis.

In this article we will show you an amazing remedy to remove plaque without having to go to the dentist

Home Remedy 1 Ingredients:
👉 1/2 liter of water.
👉 60 grams of flour nutshell.

preparation : In a container preferably aluminum, boil the water and 60 grams of flour nutshell on low heat until it reaches boiling point, then let it boil 10 minutes on low heat. The result will be a slurry similar to toothpaste, that we will use to brush our teeth for 5 minutes 2 times a month.


Home Remedy 2 Ingredients:
👉 2 tablespoons sunflower seed.
👉2 tablespoons of lime juice.
👉1/2 liter of water.

Preparation: In a container preferably aluminum, let our ingredients Simmer over low heat for 1 hour, the result of this mixture use it to brush our teeth for 5 minutes 2 times a month. This will keep our teeth free of plaque and tartar.

Oral hygiene is very important, because it is our letter to smile and talk. The accumulation of tartar and plaque causes bad breath, apart from how ugly it looks, Oral care is very important.

HLF🌴