Healthcare Solution

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Plate power – 10 tips for healthy eating

1. Choose good carbs, not no carbs. Whole grains are your best bet.
2. Pay attention to the protein package. Fish, poultry, nuts, and beans are the best choices.
3. Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat. Plant oils, nuts, and fish are the healthiest sources.
4. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.
5. Eat more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.
6. Calcium is important. But milk isn’t the only, or even best, source.
7. Water is best to quench your thirst. Skip the sugary drinks, and go easy on the milk and juice.
8. Eating less salt is good for everyone’s health. Choose more fresh foods and fewer processed foods.
9. Moderate drinking can be healthy—but not for everyone. You must weigh the benefits and risks.
10. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.

😍😍 8 tips for healthy eating 😍😍

💪💪 These 8 practical tips cover the basics of healthy eating and can help you make healthier choices. 💪💪

😄😄 The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. 😄😄

😄😄 If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight. 😄😄

😄😄 You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs. 😄😄

1. Base your meals on higher fibre starchy carbohydrates
2. Eat lots of fruit and veg
3. Eat more fish, including a portion of oily fish
4. Cut down on saturated fat and sugar
5. Eat less salt: no more than 6g a day for adults
6. Get active and be a healthy weight
7. Do not get thirsty
8. Do not skip breakfast

Healthcare Solution

🧐🧐What does exercise do to your brain?🧐🧐

😍😍Exercise can tone and improve most parts of your body, but what does exercise do to your brain? And does it help your mental capabilities?😍😍

🥰🥰There are myriad reasons for working out. You might want to get into better shape, improve your fitness, reap the mental health benefits, or simply be able to hold a conversation while you’re running. It’s well known that exercise can have great impacts on the body, but what does exercise do to your brain?🥰🥰

😁😇Choosing a run over a TV marathon might help keep your physical health up, but scientists have revealed that a workout can also give your gray matter a boost. Not only does exercise help you grow new brain cells, but it can also put you in a good mood, which can have positive effects for both physical and mental health. Here’s what is happening to your brain when you work out, and how it can benefit you.😁😇

😁😇WHAT ACTUALLY HAPPENS TO YOUR BRAIN WHEN YOU WORK OUT?😁😇

Exercise can provide a way to maintain brain function, according to a study in the Trends in Neuroscience journal. The research shows that your session on the track or the treadmill increases the molecules in your brain that aid learning and protect against cognitive decline. Psychologist and mental game coach Dr. Delice Coffey adds that "Exercise helps new brain cells to grow. It aids in brain plasticity by stimulating the development of new connections between the cells and cortical areas of the brain."

The rise in these molecules, known as a brain-derived neurotrophic factor (BDNF), occurs in the hippocampus, which is the center for memory formation and learning. BDNF is a super-charged protein that helps keep brain circuitry intact. Those who have low levels of BDNF may suffer from Alzheimer’s, dementia, or depression.
Exercise also helps keep your brain supplied with fuel. "Exercise helps get oxygen to the brain, which is essential to our survival. By increasing the heart rate through exercise, it pumps the vital oxygen the brain needs," said Dr. Coffey.

When you swap the couch for a 5km run, you also make this process more efficient. "Exercise helps the heart to beat faster by pumping more blood with each beat. When your heart beats fast during exercise, it gets more blood through the body," said Dr. Coffey. A healthy cardio output keeps your blood pressure at the levels needed to get oxygen-rich blood to your brain and other vital organs.

WHICH EXERCISE IS BEST FOR THE BRAIN?

If you want to increase your gray matter, you need to be prepared to break a sweat. Dr. Coffey said that exercises most beneficial to the brain are aerobic-style workouts. "Studies show that swimming and running seem to be best for brain health," said Coffey. "However, weightlifting can also increase the heart rate, which can also be beneficial to brain health."

CAN EXERCISE IMPROVE YOUR MOOD?

Whether you achieve the so-called 'runner’s high', or not, exercise has been found to reduce symptoms of depression and anxiety. A study in the International Journal of Neuropsychopharmacology found that the antidepressant effect of running is due to more cell growth in the hippocampus.

Interestingly, if you work out in a group, a study in the journal of Adaptive Human Behavior and Psychology found the brain will release natural pain-relieving Endogenous Opioid System to help encourage social closeness. A good everyday example of this would be a rowing team that finds the strength to power through to the end of a race.

Exercise doesn’t just boost your heart rate, help you sleep better, and reduce stress, but it also improves your diet. A study in the International Journal of Obesity discovered in 2019 that the more vigorously a person exercises, the more they start to choose healthier foods. In a study of 2,680 sedentary adults, they found that the ones who started working out were more likely to choose nutritious foods, like lean meats, fruit, and nuts, and less likely to choose fried foods, soda, and snack foods.” An additional study in the journal Appetite found that intense exercise even kickstarts appetite-regulating hormones.

So whether you like the idea of going for a run or not, it’s clear that a heart-pumping workout is a smart move. If you're not sure where to start, though, we have a guide to how to get fit to start you off.

10 stretches to do every day 💁💁💁

Want to ease aches and pains? Here are 10 stretches to do every day.😁😁😁

😇😇Whether you’re a runner or love lifting weights, here are 10 stretches to do every day that can help ease the tension in the muscles you’ve just worked. Of course, we don’t always have time or the energy to perform a series of stretches, but just 10 minutes of stretches could relieve you from sore quads, biceps, or calves. 😇😇

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WHICH STRETCHES SHOULD YOU DO EVERY DAY?🧐

* Do this ten times on each side and then move to the side to side swings. , and hips in alignment. ce: "Stretching doesn’t have to be tedious or an ordeal. You can stretch well in five to 10 minutes from almost anywhere."🥰🥰

1. Leg Swing
Leg swings are dynamic movements that work the hips, glutes, and thighs. They require a straight back and a tight core to get the most benefit.

* Stand with your feet hip-width distance apart and keep your toes, knees and hips in alignment.
* Bring the right foot forward and swing it back, increasing the range of motion to increase the stretch.
* Do this ten times on each side and then move to side to side swings.
* Swing the leg out and in, crossing it over your standing leg. Repeat five times on each side.

2. Quad stretch
This is a static stretch that is working the thighs and the hip flexor. Focus on keeping the core tight, the tailbone tucked, and the knees in alignment with each other and your hips.

* Stand with your feet hip-width distance apart.
* Lift your right leg back and up, moving the heel towards your bottom.
* Use your right hand to help pull the foot or ankle closer to the bottom.

3. Trunk twists with eagle arms
This stretch will improve spinal mobility and stretch the upper back, shoulders, shoulder blades, and forearms. Eagle arms often requires practice, especially if you are into heavy lifting.

* Extend your arms in front of you, palms facing down. Cross the right arm under the left.
* Keeping your elbows as close together as possible, bend the elbows and bring the backs of the hand to meet.
* If you want to go deeper, take the palms further by working them into prayer without moving your elbows.
* Wherever you are with this, slowly raise the elbows in line with your chin. Once your arms are in position, stand with your feet hip-width distance and stay facing forward the entire time to twist to the left side, working to stabilize the core and only move the trunk.
* Return to the middle and twist to the other side. After five repetitions, change your arms, so cross the left arm under the right and repeat five times.

4. Butterfly/Seated saddle
This stretch focuses on the hips, hamstrings, calves, and lower back.

* Sit on the floor and bring the soles of your feet to touch.
* Press the edges of your feet into the ground.
* Lengthen out of the lower back and pull the legs towards you as far as you can without collapsing the back.
* Fold forward with a flat back and use the elbows to help press the knees towards the floor.

5. Cat / Cow stretch

This dynamic stretch works the entire spine to promote spinal flexibility. Cat / Cow keeps us limber and prepared for everyday tasks. If the position isn't accessible on all fours, try the same movement in a chair with hands resting on your thighs.

* Begin on hands and knees with the tops of your feet on the floor and the spine in a neutral, flat back position.
* Keep your shoulders aligned with your wrists, your knees in alignment with your hips, and your knees and shins hip-width distance apart.
* As you inhale, extend from the pelvis through the collar bone, roll the shoulders down the back, engaging the upper back for a slight backbend, looking up or out.
* Exhale, round the spine, tuck the tailbone, and release the head and neck towards the floor, chin towards the chest.

6. Mid-Back extension
Mid-back extension works the muscles of the upper back and core. The stretch is actually in the front of the body, but it is a counterbalanced movement that strengthens the spine as it stretches the chest and abs.

* Start on your stomach, with your forehead on the floor, legs extended, ankles hip-width distance apart, and the tops of feet touching the floor.
* Place your hands by your side, backs of your hands on the floor.
* Exhale as you lower your body back to starting position.
* Repeat five times, concentrating on each inhale.

7. Prone figure 4
Targets the psoas, piriformis, hip flexors, hamstrings, and quads and increases hip mobility.

* Start on your back with the knees bent and feet flat on the floor.
* Push your head, and back into the floor as you cross the right ankle over the left knee, flexing the right foot.
* Work the bent knee out so that both knees are in the same plane. Pull the left knee towards your chest.
* Hold for 20 seconds and repeat on the other side.

8. Hamstring with a strap
This will help you focus on the hamstrings, calves, and ankle - and needs to be done with a yoga strap.

* Start on your back, feet flat on the floor, knees pointed up.
* Place the strap around the sole of your right foot, holding the strap in your hands extend the right foot into the air and pull the leg gently towards your body, keeping the foot flat.
* Once you find resistance, slowly extend the left leg in front of you, flexing the foot and pressing the heel into the floor.
* Hold for 30 seconds and repeat on the other side. Perform twice on each side.

9. Supine twist

Tight glutes can lead to lower back pain. Supine twist stretches your lower back and your glutes to help mitigate pain.

* Lie on your back with your legs extended. Extend your arms into a T or bend at the elbows like goalposts.
* Bend one leg so that the knee is pointed up, lightly hooks the toes of the bent leg’s foot under the straight leg’s knee.
* Guide the bent knee across your body to fall on the outside of the straight leg hip. You can use your hand to press the knee towards the floor, if accessible.
* Turn your head towards the arm of the straight leg. Hold for five deep breaths. Repeat on the other side.

10. Full body stretch
* Lie on your back, reach your arms above your head and extend your legs to elongate through the body.
* You should feel like your arms and legs are being pulled in opposite directions. Keep stretching as you work on pressing your low back into the floor and pulling your lower ribs in to counter any arch in the low back.
* Hold this for ten seconds and relax. Keep your arms and legs extended and contract your entire body. Hold for five seconds and release. Inhale and repeat the stretch for another ten seconds.

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Get healthy. Be strong, stay healthy.🥰🥰