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Spending 20 Minutes A Day In Nature Could Relieve Urban Stress. A New Study Claims.

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Spending time in nature for at least 20 minutes a day is the best way to decrease stress levels, according to a recent study published in Frontiers in Psychology.

Dr MaryCarol Hunter, an Associate Professor at the University of Michigan and lead author of the study explained: “We know that spending time in nature reduces stress. But until now it was unclear how much is enough. How often to do it, or even what kind of nature experience will benefit us. Our study shows that for the greatest payoff, in terms of efficiently lowering levels of the stress hormone cortisol, you should spend 20 to 30 minutes sitting or walking in a place that provides you with a sense of nature.”

Forty four people participated in an eight week experiment, called the ‘’nature pill’’ by the scientists.  The participants had to spend at least 10 minutes in nature, three times a week.

Participants were required to avoid talking, reading or physical exercise during their 10 minutesPhones, social media and internet was also off limits.  They could choose when and where to take their ‘’nature pill’’ and for how long to stay outside. They did however have to commit to have true contact with nature.

“Building personal flexibility into the experiment, allowed us to identify the optimal duration of a nature pill. No matter when or where it is taken, and under the normal circumstances of modern life, with its unpredictability and hectic scheduling.” Dr Hunter explained.  Each participant took saliva samples before and after having their ‘’nature pill’’.  The samples were went to the researchers at the end of the first, third and seventh week.

After analysing the saliva, the scientists found that the cortisol levels decreased by 21% per hour when the participants spend 20 to 30 minutes in nature. The stress hormone was reduced by 12% per hour.

Dr. Hunter explained:

“We accommodated day to day differences in a participant’s stress status. We did that by collecting four snapshots of cortisol change due to the ‘’natural pill” says Hunter. “It also allowed us to identify and account for the impact of the ongoing, natural drop in cortisol level as the day goes on. That made the estimate of effective duration more reliable.”

 “The data revealed that just a twenty-minute nature experience was enough to significantly reduce cortisol levels. But if you spent a little more time immersed in nature experience, 20 to 30 minutes sitting or walking, cortisol levels dropped at their greatest rate. After that, additional de-stressing benefits continue to add up but at a slower rate.”

According to a previous study published by the International Journal of Environmental Research and Public Health found exercising outdoors could improve our mood and be a great stress reliever.

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My Name is Kasim Khan and I am the founder of Educate Inspire Change. I have just returned from a 1 week stay at the world’s first medically licensed plant medicine retreat, it’s called Rythmia and is in the beautiful country of Costa Rica. During this week I had the most profound and transformational experience of my life and it’s not only me . . .over 95% of people who embark on this journey at Rythmia reports that they too had a life changing miracle. This magical place had such a profound effect on me that I am now dedicating my time to sharing this healing opportunity of a lifetime with you all.

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Napping More Often Can Boost Heart and Brain Health, Reduce Stress and Much More

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It’s about time that naps were taken more seriously.

It’s no lie that in a modern society, many of us are sleep deprived, so much so that power naps may actually be of benefit to us all.

Napping could so effective that it may help boost our brains, improving problem solving, verbal memory, perceptual learning, object learning and statistical learning. This in turn will improve our reaction time, help with math, logical reasoning, treat fatigue and of course, improve our moods.

The benefits don’t end there – this aids to alleviate stress, assists in weight management, better heart health and lowers blood pressure.

Based on the National Sleep Foundation, naps can be put into three different categories:

— Planned napping (also known as preparatory napping) involves taking a nap before one actually gets sleepy. This technique can be used to prevent tiredness and fatigue, or when one knows that he will be up later than the normal bed time

— Emergency napping occurs when one suddenly feels very tired and cannot go on with the activity he was engaged in at that time. This nap type often helps to treat drowsy driving or fatigue while using heavy and dangerous machinery.

— Habitual napping is a routine practiced when a person takes a nap at the same time each day. Young children usually fall asleep at about the same time every afternoon, or adults take a short name every day after lunch.

A Greek study found that adult men who napped 3 times a week were 37% less likely to die from heart related illness compared to others who didn’t nap.

Many countries customarily nap too. Think of the famous siesta in Spain. The USA and UK likewise are not very supportive of napping in the afternoons and both countries suffer the most heart attacks worldwide as the leading cause of death.

Not only do naps improve mental function, they also provide physiological benefits, boosting rejuvenation.

In 1995, NASA came forth with a groundbreaking study in which they evaluated the effects of 747 pilots taking naps, allowed 40 min a day. The findings revealed vigilance performance improvements from 16% in median reaction time to 34% in lapses compared to the No-Rest Group.

In 2008, studies showed that naps actually work better than caffeine when it comes to improving mental functioning.

Image result for napping

A short nap has many benefits, the length will determine the benefits you’ll experience:

20 Minute Nap – It enhances memory, mental alertness, and motor learning skills.

20 To 30 Minute Nap – It boosts creativity and boosts memory.

30 To 60 Minute Nap – It enhances decision-making skills and memory

60 To 90 Minute Nap – It ensures REM (Rapid Eye Movement) sleep, so it is the most beneficial nap type. It helps you reset the brain, and has a dramatic effect on the problem-solving skills.

Therefore, we could all definitely benefit from a nap during the day, unless you suffer from a sleeping disorder – you may find that napping could hinder your already trying sleeping pattern.

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My Name is Kasim Khan and I am the founder of Educate Inspire Change. I have just returned from a 1 week stay at the world’s first medically licensed plant medicine retreat, it’s called Rythmia and is in the beautiful country of Costa Rica. During this week I had the most profound and transformational experience of my life and it’s not only me . . .over 95% of people who embark on this journey at Rythmia reports that they too had a life changing miracle. This magical place had such a profound effect on me that I am now dedicating my time to sharing this healing opportunity of a lifetime with you all.

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‘Game Of Thrones’ Star Sophie Turner Reveals Social Media Was ‘Catalyst’ For Depression

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“The biggest challenge for me is just getting out of bed and getting out of the house,” Turner, 23, said in a podcast interview with Dr. Phil McGraw. “Learning to love yourself is the biggest challenge I think.”

It came as somewhat of a shock when Sophie Turner, actress on “Game of Thrones”, known as Sansa Stark to onlookers announced that the highlight of her ‘depression years’ were in the peak of her career.

She felt rather alone when back at home, with all her friends off to college and at 17, she started to feel the effects of social media and the physical effects of being a teen which sent on a downward spiral.

“It only kind of started to go downhill I think when I started to hit puberty, and really puberty though at like 17, and my metabolism was like slowing down massively and I was gaining weight,” she said on the podcast. “Then there was the social media scrutiny and everything and that was when it kind of hit me.”

Sophie Turner attends the "Dark Phoenix" press line during WonderCon 2019 at Anaheim Convention Center, March 29, 2019, in Anaheim, Calif.

Now married to Joe Jonas, Sophie first premiered in Game of Thrones on HBO in 2011, with it’s final season currently airing, drawing in over 17 million viewers, the actress described the period of social media throughout that time as a “bit of a catalyst” in her depression.

“You see 10 great comments and you ignore them but one negative comment and it just like throws you off,” she said. “People used to write, ‘Damn, Sansa gained 10 pounds,’ or ‘Sansa needs to lose 10 pounds,’ or ‘Sansa got fat.’”

She furthermore mentioned how the comments about her skin and acting skills really shook her.

“I would just say, ‘Yeah, I am spotty. I am fat. I am a bad actress.’ I just believed it,” she said, describing herself at the time as having “no motivation to do anything or go out,” even with her closest friends.

“It would just affect me creatively. I couldn’t be true to the character because I was so worried about Sophie,” Turner said. “I don’t think I viewed myself as worthy of anything that I was doing.”

Sophie Turner attends the "Game of Thrones" Season 8 screening at the Waterfront Hall, April 12, 2019, in Belfast, Northern Ireland.

Sophie opened up about how her co-star Maisie Williams was her biggest ally throughout this time – struggling through the exact same battle, together.

“Being friends with each other was quite destructive because we were going through the same thing,” Turner said of Williams, who was a bridesmaid at her wedding to Jonas. “We never socialized for a couple of years. We didn’t socialize with anyone but ourselves.”

Sophie also went on to thank Maisie for all her support, helping her work through her depression saying, “She’s unapologetically herself and she’s funny and she’s really smart and she’s in her own lane.”

Now, with the help of the correct medication, therapy and support from Jonas, she says that she’s happier and healthier today.

“I love myself now, or more than I used to,” she said. “And I suppose when someone tells you they love you every day, it makes you realize why that is, and I think it makes you love yourself a bit more.”

Sophie came out with her situation on mental health a day after Bebe Rexha revealed her own suffering with bipolar disorder, writing a string of emotional tweets about how she is “not ashamed anymore.”

Sophie also said that she hopes other celebrities will feel more confident in talking openly about their mental health, not making it a trend, but to show others the reality of what ordinary people are going through every day.

The WHO estimated more than 300 million people suffer from depression worldwide. Those are huge numbers.

Sophie is further using her platform to assist in ending the stigma surrounding mental health, making the resources available to help those suffering from the illness, including her native home, the UK.

“People talking about it isn’t a trend, it’s just people actually being transparent for the first time,” Turner said. “People … should realize that mental health problems are everywhere, in almost every person that we know. I just think it’s so important to talk about it.”

“It’s like a broken arm. You go and get the help that you need,” she said. “There shouldn’t be any stigma.”

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My Name is Kasim Khan and I am the founder of Educate Inspire Change. I have just returned from a 1 week stay at the world’s first medically licensed plant medicine retreat, it’s called Rythmia and is in the beautiful country of Costa Rica. During this week I had the most profound and transformational experience of my life and it’s not only me . . .over 95% of people who embark on this journey at Rythmia reports that they too had a life changing miracle. This magical place had such a profound effect on me that I am now dedicating my time to sharing this healing opportunity of a lifetime with you all.

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‘Game of Thrones’ star Sophie Turner reveals battle with depression, social media critics

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“The biggest challenge for me is just getting out of bed and getting out of the house,” Turner, 23, said in a podcast interview with Dr. Phil McGraw. “Learning to love yourself is the biggest challenge I think.”

It came as somewhat of a shock when Sophie Turner, actress on “Game of Thrones”, known as Sansa Stark to onlookers announced that the highlight of her ‘depression years’ were in the peak of her career.

She felt rather alone when back at home, with all her friends off to college and at 17, she started to feel the effects of social media and the physical effects of being a teen which sent on a downward spiral.

“It only kind of started to go downhill I think when I started to hit puberty, and really puberty though at like 17, and my metabolism was like slowing down massively and I was gaining weight,” she said on the podcast. “Then there was the social media scrutiny and everything and that was when it kind of hit me.”

Sophie Turner attends the "Dark Phoenix" press line during WonderCon 2019 at Anaheim Convention Center, March 29, 2019, in Anaheim, Calif.

Now married to Joe Jonas, Sophie first premiered in Game of Thrones on HBO in 2011, with it’s final season currently airing, drawing in over 17 million viewers, the actress described the period of social media throughout that time as a “bit of a catalyst” in her depression.

“You see 10 great comments and you ignore them but one negative comment and it just like throws you off,” she said. “People used to write, ‘Damn, Sansa gained 10 pounds,’ or ‘Sansa needs to lose 10 pounds,’ or ‘Sansa got fat.’”

She furthermore mentioned how the comments about her skin and acting skills really shook her.

“I would just say, ‘Yeah, I am spotty. I am fat. I am a bad actress.’ I just believed it,” she said, describing herself at the time as having “no motivation to do anything or go out,” even with her closest friends.

“It would just affect me creatively. I couldn’t be true to the character because I was so worried about Sophie,” Turner said. “I don’t think I viewed myself as worthy of anything that I was doing.”

Sophie Turner attends the "Game of Thrones" Season 8 screening at the Waterfront Hall, April 12, 2019, in Belfast, Northern Ireland.

Sophie opened up about how her co-star Maisie Williams was her biggest ally throughout this time – struggling through the exact same battle, together.

“Being friends with each other was quite destructive because we were going through the same thing,” Turner said of Williams, who was a bridesmaid at her wedding to Jonas. “We never socialized for a couple of years. We didn’t socialize with anyone but ourselves.”

Sophie also went on to thank Maisie for all her support, helping her work through her depression saying, “She’s unapologetically herself and she’s funny and she’s really smart and she’s in her own lane.”

Now, with the help of the correct medication, therapy and support from Jonas, she says that she’s happier and healthier today.

“I love myself now, or more than I used to,” she said. “And I suppose when someone tells you they love you every day, it makes you realize why that is, and I think it makes you love yourself a bit more.”

Sophie came out with her situation on mental health a day after Bebe Rexha revealed her own suffering with bipolar disorder, writing a string of emotional tweets about how she is “not ashamed anymore.”

Sophie also said that she hopes other celebrities will feel more confident in talking openly about their mental health, not making it a trend, but to show others the reality of what ordinary people are going through every day.

The WHO estimated more than 300 million people suffer from depression worldwide. Those are huge numbers.

Sophie is further using her platform to assist in ending the stigma surrounding mental health, making the resources available to help those suffering from the illness, including her native home, the UK.

“People talking about it isn’t a trend, it’s just people actually being transparent for the first time,” Turner said. “People … should realize that mental health problems are everywhere, in almost every person that we know. I just think it’s so important to talk about it.”

“It’s like a broken arm. You go and get the help that you need,” she said. “There shouldn’t be any stigma.”

If you enjoyed this article please SHARE it.

And if you haven’t already please help us reach 3 million Facebook fans by following us HERE

My Name is Kasim Khan and I am the founder of Educate Inspire Change. I have just returned from a 1 week stay at the world’s first medically licensed plant medicine retreat, it’s called Rythmia and is in the beautiful country of Costa Rica. During this week I had the most profound and transformational experience of my life and it’s not only me . . .over 95% of people who embark on this journey at Rythmia reports that they too had a life changing miracle. This magical place had such a profound effect on me that I am now dedicating my time to sharing this healing opportunity of a lifetime with you all.

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117 Year Old Woman Was Proof If You Want A Long, Happy Life, You Don’t Need A Man

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We all grow old one day, hopefully, we have the fondest of memories  when we get there.

Yes life throw unpleasantness at us at times, but despite it all, there must be some happiness left over. Right?

As it turns out, the oldest woman to date has revealed her secret to a long, happy life: stay away from guys!

Born in 1899 in Italy, she’s the oldest known person to have lived through 3 separate centuries and I’d say if we were taking life advice from anyone, it should be her. Sadly, Emma Morano passed away in April 2017, at the ripe old age of 117!

Image result for Emma Morano

Not remaining single her entire life, she has been the wife, and mother we would all have expected. She however left her abusive husband in 1938 after her infant son sadly passed away.

She said that since then, it’s been her rolling solo and she absolutely loved it, enjoying her independence and the total freedom that came with it.

Image result for Emma Morano

She truly was living proof that you don’t NEED a guy to be happy, even though the idea of spending our lives without someone by our sides sounds lonely, Moran is proof that remaining single  long-term is not only possible, but for some, preferable and she doesn’t seem to have come out suffering at all – in fact I’d say she’s thriving.

Image result for Emma Morano

If you’re single and feeling desperately lonely, let her be a reminder that life can be great, even without a man by your side. You have time to do so many amazing things when you’re not focusing on someone else. The world truly is yours for the taking, so get out there and grab life by the horns!

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My Name is Kasim Khan and I am the founder of Educate Inspire Change. I have just returned from a 1 week stay at the world’s first medically licensed plant medicine retreat, it’s called Rythmia and is in the beautiful country of Costa Rica. During this week I had the most profound and transformational experience of my life and it’s not only me . . .over 95% of people who embark on this journey at Rythmia reports that they too had a life changing miracle. This magical place had such a profound effect on me that I am now dedicating my time to sharing this healing opportunity of a lifetime with you all.

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These Exercises Will Keep You in Shape If You’re a Woman Over 40

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Can We Stop Aging?

Unfortunately, aging can’t be stopped. It’s a natural process that can be wonderful until it takes an ugly turn. Some people can age well, but others are not so blessed. Many people start losing muscle definition as they age and nothing works in their body as it should. With each passing year, our body is deteriorating slightly. This goes especially for women over 40.

The changes in our body over the age of 40 require different lifestyle and diet changes. First and foremost, if you want to stay good-looking over the age of 40, you’ll have to change your workout routine.

Maintaining Your Form After 40

Keeping your body in shape is especially hard over 40. As we said, our muscle density and volume decreases, and not maintaining proper form due to it can make things harder. Properly doing your exercises becomes very important once you keep 40 – it’s the only thing that keeps your body in shape.

Due to the higher risk of injuries, women after 40 should follow a proper workout routine and work on the exercise form. If you injure yourself due to improper exercise form, the injury can become chronic, ruining your life once and for all.

Beginners should take things slowly. They should skip boot camp and HIIT exercises and stick to lighter routines. Just take things slow and work on your form – it should keep you safe from injuries.

Strength Training Over 40

Unlike your younger years, you should focus on strength training once you hit 40. Contrary to what people think, strength training is great for women over 40. Once they hit menopause, women start losing estrogen, the hormone that keeps their bones safe from fractures. The bone density starts deteriorating after 40, which is why women at this age need to stick to strength training.

The exercises you can see below will improve the density of your bones and prevent the muscle loss caused by aging. The workout routine will keep you strong and prevent bone diseases such as sarcopenia.

Additionally, strength training will also lower the risk of diabetes and heart diseases, so it has a long list of benefits.

5 Best Exercises for Women Over 40

Burpees

Burpees are fun, simple, and most importantly, great for your muscles and bones. To do them, go down in a squat, jump into a plank and get into a pushup position. Now, go in reverse – jump back to plank, then back to a squat. Relax for a few seconds, then repeat the process 10 times or more.

Leg Raises

Although they might not look like much, leg raises will strengthen your core, buttocks, and legs. Just lie down on your back and keep your legs together, then raise them up slowly. Bring them down a few inches from the ground, then go back up. You need 5-10 repetition and a few sets daily for best results.

Squats

You’ve surely heard about squats by now. Stand upright with your legs shoulder-width apart, then bring your arms in front and start lowering your body at the hips. Go down until your hips are below your knees, then go back up. Do 10-15 repetitions or as many as you can.

Lunges

Just like the squats, lunges are great for your legs and buttocks as well as your core. Stand upright with your back straight and your head and chin pointing ahead. Now, step forward with one of your legs until your other knee almost touches the ground, then switch sides. Do 5-10 repetitions, then raise the intensity a bit every day.

Planks

You all know how to do planks, so we’re not going to tell you how to do them. Just make sure to keep your back straight and increase the duration of a plank by 5-10 seconds every day. In just a few short weeks you’ll start noticing the results.

The post These Exercises Will Keep You in Shape If You’re a Woman Over 40 appeared first on Alternative Health Universe.

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This Amazing Ginger-Garlic Soup Is All You Need to Reinforce Your Immune System

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Soups – the Solution to Perfect Health?

Tell us – what do you hate about winter the most? It probably isn’t the snow – we bet it’s the colds. Everyone hates colds, as even the healthiest people can catch them. Viruses are inevitable in the cold weather when our immune system is usually down. However, instead of sneezing and coughing all day long in the winter, there’s a way to avoid all of that without spending thousands on antibiotics.

The garlic-ginger soup we have for you below is an excellent source of all the nutrients your immune system needs. The virus-buster works thanks to the allicin in the garlic and the amazing amount of nutrients in ginger. According to a recent Washington University study, garlic is the most effective natural (and otherwise) antibiotic against any kind of viral or bacterial infection. Allicin is a compound found in garlic which is released when the veggie is crushed. Once active and consumed, allicin has a number of amazing health benefits. First and foremost, it will clean your arteries of blockages while also lowering your blood pressure and the risk of heart disease. That goes in addition to its powerful antibiotic, antibacterial, and antiviral properties.

And, although there’s still a lot more research to be done on allicin, it has shown a lot of promise in many studies.

Allicin vs. Big Pharma

If you’re wondering why allicin hasn’t been extensively studied at the moment, it’s because Big Pharma doesn’t have interest in it. Would pharmaceutical companies allow something natural to destroy their profits? No, they wouldn’t. Science is still divided on garlic’s ability to fight colds and the flu, but that could all change soon.

Garlic-Ginger Soup Recipe

Ingredients
  • 26 garlic cloves
  • ½ a cup ginger (chopped)
  • 2 tablespoons olive oil
  • 2 tablespoon butter
  • 2 ¼ cups onions (sliced)
  • 1 ½ teaspoons chopped thyme
  • ½ tablespoon cayenne pepper powder
  • ½ cup coconut milk
  • 3 ½ cups vegetable broth
  • 4 lemon wedges
Preparation

First, preheat the oven at 350F. Put the 26 peeled garlic cloves on a baking dish, sprinkling some olive oil and salt over them. Bake the garlic until it’s soft and tender – it should take about 45 minutes. Transfer the cloves to a small glass bowl and leave it to cool down.

In the meantime, melt some butter over low heat in a saucepan, then add the ginger, onions, thyme and cayenne pepper. Cook until the onions are translucent before adding the garlic in. Cook for about 3 minutes more, then add the vegetable broth, cover the saucepan, and cook on low heat. Puree the soup in a blender in the end, then return the mixture to the saucepan and pour the coconut milk in. Add some salt and pepper, squeeze one lemon wedge in and serve hot. You can prepare a bigger amount of this soup and keep it in the fridge – in this way, you can eat it for days.

What Does This Soup Do?

Garlic is a real “wonder drug”. It has been used in natural medicine for quite a long time, especially against bacterial and viral infections. Ancient Egyptians used it against a wide range of ailments. They used it to treat infections and blood disorders, as well as against lung problems.

In Ancient Rome, garlic was given to soldiers and sailors as a way of improving their stamina. The great Emperor Nero wrote about garlic’s amazing abilities.

Besides the amazing effects of allicin, garlic is also full of antioxidants that can defeat a variety of ailments. In 1858, Louis Pasteur noted that garlic can kill a host of bacteria. Since the Middle Ages, garlic has been used as a natural way of defeating various infections. In hospitals, doctors would often rub garlic on wounds of patients in order to keep infections from spreading. In the past, garlic was referred to as the “Russian penicillin”.

How Does It Work?

In recent times, there were several studies which unearthed garlic’s amazing abilities. Most of them revealed that garlic can support our immune system by boosting the number of T-cells in our bloodstream. Of course, it all happens thanks to allicin’s amazing properties.

Allicin has a host of health benefits. First and foremost, it can improve our blood flow by dilating our arteries. According to a recent Austrian study, adding garlic in our diet is the best way to keep blood pressure under control. On the other hand, a Brazilian study found out that gargling with garlic water can prevent tooth decay and gum disease thanks to allicin’s amazing antibacterial properties.

As you can see, science has proven time and time again that garlic has numerous benefits for our health. Knowing that it would be a real pity not to add this healthy vegetable in our diet. It will keep you safe from colds and the flu in the winter and improve your health in numerous ways, so why not give it a try?

The post This Amazing Ginger-Garlic Soup Is All You Need to Reinforce Your Immune System appeared first on Alternative Health Universe.

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This 4-Minute Daily Workout can Improve Your Mood and Your Health

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Dieting Isn’t the Only Way to Lose Weight

If you’re reading this article, you’ve probably been looking for the best ways to lose weight. Don’t be ashamed by it – we’re all looking for easy and effective ways of slimming down. Although most experts recommend the diet-exercise combo, there’s a new concept trending right now that works much better.

Know what’s best? It will take only 4 minutes of your time. Repeating the four-minute program we have for you today several times per day will help you slim down while also improving your health on many levels.

The revolutionary inventor of the Nitric Oxide Dump program is Dr. Zach Bush. Dr Bush is an expert in metabolism, endocrinology, and internal medicine. His program is pretty hot right now and has already helped many people lose weight without any consequences. The workout “uses” nitric oxide to boost muscle growth and bust the excess fat away. You can repeat it 3 or more times per day with two-hour breaks in between. The break interval isn’t by accident. That’s how much time your body needs to synthesize nitric oxide it should release later.

Nitric Oxide Dump

The revolutionary weight loss workout is actually a version of a HIIT program. It stimulates the body to release nitric oxide, a gas and free radical that is stored in the endothelium of your blood vessels. Free radicals are dangerous as you probably already know, but destroying them all with a high dose of antioxidants isn’t the best solution. As it turns out, our body needs a small portion of free radicals, especially nitric oxide.

The gas dilates our blood vessels and lowers our blood pressure. It also plays an important role in our immune system, thins our blood, and prevents blood clots.

How Does it Work?

Let’s say you go for a jog – as soon as you run out of oxygen, the body releases nitric oxide in order to dilate the blood vessels and help the blood deliver more oxygen and nutrients to the muscles. That’s the mechanism behind muscle growth. However, our blood vessels store about a minute-and-a-half worth of nitric oxide before there’s a need for more. This is why 90-second workouts for each muscle group are most effective for muscle growth.

During the four minutes of the Nitric Oxide Dump workout, the body will release higher amounts of the gas, which will “feed” your muscles and help them grow. By lasting for only 4 minutes, the workout can be performed several times per day and anywhere – you can do it safely at home or in your office while on lunch break.

Efficient Workout Strategy

The short workout maximizes the opportunities for muscle growth. It doesn’t require any equipment, but you can include weights if you want. You just need to focus on the form of the exercises and your speed. It’s a new fitness level you won’t get anywhere else.

You need to start with 3 sets (10 repetitions each), then gradually increase the set count day by day. Just remember one thing – DON’T BREATHE THROUGH YOUR MOUTH! Breathe through your nose and you should be fine.

Here are the exercises that work best for this workout:

Squats

Not only will they make your butt look great, but squats have an array of benefits and work on several major muscle groups at once. Keep your feet at shoulder-width apart and do shallow movements if your back hurts. Do 10 squats as fast as you can – it’s OK if you run out of air.

If you’re suffering from knee problems, place your back against a wall. Make sure to engage your quads as well and go for 3 sets even if you’re a beginner.

Tin Soldier

The thin soldier exercise will work on your triceps and deltoids. Just swing your arms at a 90-degree angle to engage your deltoids and triceps at the same time. The exercise will work on your waist and shoulders as well if you learn how to do it right.

Stand upright with your arms at the sides, then raise one of them at 90 degrees in front of you and drop it back down to the side. Alternate between your hands, repeating the tin soldier exercise 10 times per side and set.

Snow Angels

The snow angel exercise is actually a jumping jack without the jump. It will work on your deltoids, rotator cuffs, traps, and lats as well. Pay attention to the form and don’t get sloppy. Do 10 repetitions as fast as you can, relax for 10 seconds, then go again. Three sets, remember?

Military Press

The military press exercise, also known as an invisible pull-up, will work on your neck, traps, triceps, and deltoids all at the same time. Just raise your fists above your shoulders to either side of your head with your elbows bent, extend your arms over your head, then make 10 repetitions per set in a total of three.

That’s it – the first set is done! Now, repeat all four exercises two more times. In the end, take a break and allow your body to regroup, both mentally and physically. Continue with the workout every day and the results will be noticeable sooner than you can imagine.

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We Bet You Didn’t Know These Banana Facts

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Bananas – the King of the Fruit Jungle

Everyone loves bananas. Just ask anyone and they’ll surely include it in the list of their favorite fruits. It’s no wonder why – they’re delicious, nutritious, and easy to open and eat. The tropical fruit has deserved its spot among the most popular fruits thanks to its great nutritious profile the most.

Bananas are full of essential vitamins and minerals. The long list includes potassium, calcium, manganese, fiber, protein, magnesium, folate, vitamin C, and whatnot. Add to that the great taste and you’ve got yourself a winner. Bananas are probably the ideal breakfast fruit, although they are known to be high in calories, so go easy on them.

And, although you surely know a lot about bananas, we bet that you didn’t know the following facts about them.

Here’s a list of reasons why bananas should be a part of your daily diet:
  • Bananas are full of fiber, making them a great addition to your diet. The extra high fiber content will ease your digestion and help things move in your digestive tract more smoothly.
  • Bananas are full of iron, an absolutely key mineral that helps with the production of new red blood cells. If you’re suffering from anemia, you must include bananas into your diet.
  • Thanks to the high presence of tryptophan, a serotonin precursor, eating bananas might improve your mood. Eat the fruit regularly and you’ll prevent anxiety and depression.
  • If you’re working out regularly, a banana before and after workouts will give you a great energy boost and provide your muscles with the nutrient they need to recover.
  • Bananas contain a lot of vitamin B6, an anti-inflammatory compound that can help treat inflammatory problems.
  • Bananas are rich in potassium but low on sodium, which means they’re ideal for treating cardiovascular problems such as hypertension.
  • The tropical fruit will improve your body’s calcium absorption and strengthen your bones. In that way, it will reduce the risk of fractures and osteoporosis significantly.
  • Bananas can prevent glucose spikes after meals, which suits diabetics.
  • Newest studies have shown that bananas may help in the treatment and prevention of kidney cancer. More research is needed, of course, but the results so far are promising.

The post We Bet You Didn’t Know These Banana Facts appeared first on Alternative Health Universe.

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109-Year-Old Woman Says Avoiding Men Is The Secret To A Long Life

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Is Avoiding Men the Key to a Good Life?

Ever wondered what people do to live over a hundred years? Take it from Jessie Gallan, a 109-year old woman from Kintore, Scotland – the key to longevity is staying away from men! Sorry men, but when a 109-year old woman says it, it’s probably true.

In 2015, Holiday Retirement conducted a survey across America to see what makes people live over 100 years. The survey took a deep and detailed look into the lives of the respondents. For some, it was family, for others it was living every day like it’s your last. However, Jessie Gallan’s response was pretty unique – staying away from men.

The old gal says that that’s the key for living nearly 110 years. Born in 1906, she lived in a rural setting her whole life and says that men should be avoided simply because they’re more trouble than they’re worth.

After finishing school, Jessie found her first job at a farm kitchen, but quit it soon. She later worked as a housemaid and then the service industry. She had a simple life free of stress and never found a man she’d spend her life with. Jessie Gallan spent her final years in Crosby House, a retirement home where she met a new friend – Sarah Jane. The two women immediately hit it off and spent every day together, listening to music and enjoying each other’s company.

Sarah says that Jessie was a very independent person before her passing in March 2015. She also revealed the secret to Sarah herself – that the key to her longevity was staying away from men. Additionally, she also said that porridge, which she’s been eating nearly every day of her life, is another factor for her incredible longevity.

And, while there are no studies to back Jessie’s claim, many women agree that looking for a good man is pointless. Most men turn out to be more trouble than they’re worth, as Jessie said, so maybe it’s time to stop looking for Prince Charming and let him find you. That is if you want to live as long as Jessie.

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