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You Need to Stop Taking Supplements And Read This First!

You Need to Stop Taking Supplements And Read This First!

Dietary supplements are hard to trust. There are so many that offer only vague certainty that what’s in them is actually in them and what quantities they actually contain can be difficult to determine. Mislabeling in store bought pills is rampant!

This doesn’t mean that you should stop using these natural supplements. They are a great way to reduce inflammation, promote your metabolism, and can even do things like stave off the effects of anxiety, prevent cancer, or reduce pain. Here are a few ways to include some of the awesome natural supplements into your food.

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Turmeric

Turmeric is awesome. It’s an anti-inflammatory that offers a wide variety of possible benefits. That means that it could help everything from lowered cancer risk to delaying diabetes. Luckily it’s also delicious, can be used to make a DIY face mask, and brighten your teeth. A great way to get enough turmeric into your body to have actual effects is by starting your day with golden milk. You can also roast veggies with it, add it to soups, create curries, and all of above. It’s better to eat your turmeric than it is to be stuck with the unknown tablets.

Tart Cherries

Tart cherries are great for you, but can be expensive if purchased out of season or flown in. These particular cherries have a high melatonin content and offer higher than the average cherry anti-inflammatory and antimicrobial effects. Because of the limited growing area and less than awesome taste, taking tart cherry juice is a really convenient way to get in year-round benefits. You just straight up drink it (especially great for post-workout), add dried ones to oatmeal in the morning (super awesome with a teaspoon of dark cocoa nibs), or any of these 5 awesome ways to mow through this diet-booster.

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Hemp-Based CBD Oils

CBD is the new kid on the scene for dietary supplements. It’s to 2016 what kale was to 2012. It’s a natural cannabinoid that can be derived from the non-psychoactive industrial hemp. It’s anti-inflammatory, legal in all 50 states, antibacterial, and SUPER helpful as a neuroprotectant. It contains a lot of the benefits of marijuana that hippies on the bus talk about, without all the illegality and being high. You can purchase it in pill form, use the oil in food (really make your yogurt awesome with CBD oil, honey, and turmeric), or even vape it. CBD oil has a ton of potential benefits. Take advantage of those by dosing your food and water with a little bit every day. It’s way cheaper than taking a pill.

Ginger and Ginseng

Seriously, skip the tablets, and just eat these power-packed pairs. Ginger helps alleviate nausea, lower blood pressure, and make cramps better. Ginseng does everything from fighting the common cold, to helping combat neurological aging (depending on the variety used). Together they make a great soup, a super tasty tea that can be enjoyed hot or cold, and even come very cheaply in powdered form if you want to make your own supplements at pennies on the dollar.

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Eat Local

One of the best things you can do for your body is to eat local, in-season produce. Not only does is it better for the local economy and environment but it is also better for your wallet and health. Eating local in-season produce means eating produce that is at its peak nutritional content, is fresher, and engaged with the community around you. Farmer’s markets (or if your town is lucky enough to have a community market) are often cheaper. If there are no options like this in your area, adding food that can be foraged for, like morel mushrooms in the Northwest, or fishing for lionfish in Florida.

Eating local means your diet will have more emphasis on actual food, like fruit, vegetables, and wild caught meat. This can be a great way to refocus your diet on whole ‘real’ foods. Meaning less reliance on dietary aids to feel full and healthy.

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Adding the easy tips outlined here into your diet, you can eliminate a plethora of subpar supplements and have real confidence in whatever your health journey is.

Featured photo credit: Dominique Godbout/https://www.flickr.com/photos/dominiquegodbout/ via flickr.com

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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