How to Make Sore Muscles Feel Good

Muscles can often feel sore after exercise or different kinds of activities. Although muscle pain can be unbearable and keep you from exercising, the good news is that the more you exercise, the less your muscles will hurt in the long term. So, here are some tips to alleviate common muscle soreness:

1) Rest: Resting is the best thing you can do for soreness. Try not to use the muscle for 24-48 hours after exercise.

 2) Massage your muscles: When you exercise, tiny tears occur in muscle fibers. The body's natural response to these tears is inflammation. Massage helps you to relieve the inflammation. Massage also seems to increase the amount of mitochondria in your muscle, which causes the muscles' ability to extract oxygen. Don’t forget, massage therapy is relaxing, meditative, and healing. You can use your thumbs, knuckles and palms while massaging your aching muscles.

3) Stretch the muscles out: Stretching will also help to get the lactic acid out of your muscles. Stretch after activity that caused the soreness to prevent becoming stiff.

4) Ice the muscle indirectly: Icing the muscle immediately after activity would reduce inflammation and provide more lasting relief. When icing a muscle, to wrap an ice pack on the sore muscle area would work the best.

5) Apply heat: After the first day of soreness, heat can be used to help blood flow to the muscle. This will help rebuilding take place and provide some relief for your muscles.


6) Take pain medication (for adults, not children): Anti-inflammatory drugs such as Ibuprofen (Advil) or naproxen (Aleve) would work out well. For children, just because their muscles just start developing, in my opinion, medication intake may be harmful.

                                       ENJOY WORKING OUT AND TAKE CARE!

                                                                   GULSEN XX

HOW TO LOSE WEIGHT IN A HEALTHY WAY

Since we started the summer season a month ago, I hear a lot of people complaining about their weight or getting upset just because they don't look good in what they wear. 

After making some research, I decided to write some tips for people who want to lose some weight in a healthy way over summer. I also added some of my ideas. So, let's take a look at the list of those tips and ideas:

1. Be determined and set your goal.

It is always important to know what you are doing before setting a goal. Don't forget it, if you don't know what your goal is, you never know where you are going. Determine how many pounds you want to give and mark the date that you made the decision to lose weight.

2. Have a balanced diet.

That means your diet should include appropriate amounts of food from all the food groups. (I would recommend you to avoid the second plate. After a week, you will realize that you started to lose some weight already!)

3. Avoid skipping meals.

 According to a research, people who ate at least 3 meals per day lost more weight than people who didn't. While you are trying not to skip meals, please try to eat food from home instead of eating at a restaurant. Especially NO FAST FOOD!

4. Try not to use artificial sugar.

Instead of eating deserts which include tons of fat and sugar in them, Learn to love fruit. Fruit helps to satisfy your sweet tooth thanks to its natural sugars. Some fruits also help your digestion system.

5.Consume healthy oils.

 If you cook with oil, use a teaspoon of a healthy oil such as olive oil or canola oil. Or instead of adding oil for flavor, add spices or vinegar.

6. Do some exercise.

What I mean by exercise can be anything active such as playing a sport, doing cardio exercise, walking, going to a fitness center etc. If you think you don’t have any time for these activities, while you are at home, you can always turn some music on and dance for ten minutes or even before you go to bed, you can do some simple body exercise it will also help you to sleep more comfortable.

7. Keep the balance in your nutrition selection.

If you are working out during the day, eat carbohydrate weighted foods, because you will need more energy to spend during the day. But if you are not working out or moving around the space, eat protein weighted foods.

8. Be patient and never give up!

Don't worry, nobody will lose tons of weight in only a few days or a week. Sometimes, it might even take a couple of months or even a year for you to reach your ideal weight. The process of you losing weight might even stop after a month or so, but don't panic, you should surprise your metabolism with doing some exercise. You just need to be patient and everything will be perfect.

9. And the final thing, STAY MOTIVATED AND BELIEVE IN YOURSELF!

Give yourself non-food rewards like a sports trip with a friend or going to the movies. If you're attending a party or going out for a special occasion, allow yourself an indulgence.

At the end, when you look in the mirror, you will be proud of who you really are! 

Take care, stay healthy and have a great summer!

GULSEN XX

TOP 10 MOST UNHEALTHY, CANCER CAUSING FOODS.

As you all know, our eating habit is a big important fact which affects our life style. Either good or bad, you choose the path in your personal journey of life. According to True activist website, there are some particular foods that we should never eat in order to protect ourselves from the illness of our century, cancer. Let's take a closer look at the list of those unhealthy foods.

1) Genetically-modified organisms (GMOs): People say, GMOs have no legit place in any cancer-free diet, especially now that both GMOs and the chemicals used to grow them have been shown to cause rapid tumor growth.

2) Processed meats: Most processed meat products, including lunch meats, bacon, sausage, and hot dogs, contain chemical preservatives that make them appear fresh and appealing, but that can also cause cancer. Especially colon cancer.

3) Microwave popcorn: They might seem like the easiest solution when you want to have a snack, but those bags of microwave popcorn are lined with chemicals that are linked to causing not only infertility but also liver, testicular, and pancreatic cancers.

4) Soda pop: Soda is loaded with sugar, food chemicals, and colorings, soda pop acidifies the body and literally feeds cancer cells. Common soda pop chemicals like caramel color have also specifically been linked to causing cancer

5) ‘Diet’ foods, beverages: All products including the word “diet” are cancer-causing, because they contain artificial sweeteners, which causes a range of illnesses including birth defects and cancer. Sucralose (Splenda), saccharin and various other artificial sweeteners have also been linked to causing cancer.

6) Refined ‘white’ flours: Refined flour is a common ingredient in processed foods, but its excess carbohydrate content is a serious cause for concern. High-glycemic foods in general have also been shown to raise blood sugar levels in the body, which directly feeds cancer cell growth and spread in a very fast way.

7) Refined sugars: Refined sugars increase insulin levels and feed the growth of cancer cells. Fructose-rich sweeteners like high-fructose corn syrup (HFCS) are particularly offensive, and since cookies, cakes, pies, sodas, juices, sauces, cereals, and many other popular, mostly processed, food items are loaded with HFCS and other refined sugars, that’s explains the high ratio of cancer in our society.

8) Conventional apples, grapes, and other ‘dirty’ fruits: It is very important to be sure that the fruits we eat should be clean and pesticide-free. Unless these fruits are organic or verified to be pesticide-free, they could be a major cancer risk.

9) Farmed salmon: Farmed salmon is another high-risk cancer food, according to Dr. David Carpenter, Director of the Institute for Health and the Environment at the University of Albany. According to his assessment, farmed salmon not only lacks vitamin D, but it is often contaminated with carcinogenic chemicals, PCBs (polychlorinated biphenyls), flame retardants, pesticides, and antibiotics

10) Hydrogenated oils: They are commonly used to preserve processed foods. hydrogenated oils alter the structure and flexibility of cell membranes throughout the body, which can lead to a host of debilitating diseases such as cancer. 

EAT HEALTHY, LIVE HEALTHY.

GULSEN XX

Read more: http://www.trueactivist.com/top-10-most-unhealthy-cancer-causing-foods-never-eat-these-again/

Green Tea & It's Health Benefits

Hello everyone! It has been such a busy month for me, and at last, I am here with you again! While I was doing some homework, at the same time I was taking a sip from my green tea, and I decided that it would be a great topic to talk about. The benefits of green tea. So, here we go:

Weight Loss: Green tea is very good for your metabolism. Which is related to your weight also. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

Diabetes: Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.

Heart Disease: Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which cause heart attacks in human body.

 Esophageal Cancer: It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.

Cholesterol: Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol. It creates the balance in your body.

Alzheimer’s and Parkinson’s: It is said to delay the deterioration caused by Alzheimer’s and Parkinson’s. Studies carried out on mice showed that green tea protected brain cells from dying and restored damaged brain cells. It can also create the same effect on human brain. Why not?

 Tooth Decay: Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions. So, green tea is also a friend of our teeth.

 Blood Pressure: Regular consumption of green tea is thought to reduce the risk of high blood pressure which increases parallel to the age.

Depression: Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers. If you are stressed out, drink green tea. Just like I do. J

Anti-viral and Anti-bacterial: Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.

Skincare: Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

TAKE CARE AND DRINK GREEN TEA!

GULSEN XX