InHealth Digest Special Issue

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motivation how getting active can help reverse the aging process

six tips to help you reduce your stress

getting back into shape after quarantine

+ digest PUBLISHER Rico Marques CONTRIBUTORS Chess McDoogle Andy Machin Andrew Anderson ADVERTISING inhealthdigest@gmail.com

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Contact us for more information. inhealthdigest@gmail.com The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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In the waves of change we find our true direction.

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inhealth digest

The Anti-Aging Regimen

By Chess McDoogle

F

inding the perfect anti aging exercise regimen is not only required in the strive to look younger, it is absolutely necessary in the quest to live a healthy, disease-free life.

tive outlook, and actual physical exercise. When trying to figure out the best way to get on the path towards a anti aging exercise lifestyle which will completely turn your life around by looking and feeling younger, When looking at ways to extend your life, you should seek those who have walked the walk and have the results to prove it.

If you seriously step back and examine all the “things” that you’ve put through your body, both in the past, as a child, teenager and young adult...and in the present, as a full grown adult, I think you’ll probably have a very thin argument saying anything other than that your body has been put through the ringer, big-time. Add to that a sedentary life style with little to no exercise, and you have the furthest thing from an anti aging exercise way of life.

Anti aging exercise must include elements of diet. Fried foods, sugars, heavily processed foods, many people living in a part of the world whose culture pushes this type of diet have succumbed to this way of eating as a part of their everyday life. Well guess what? You’re society may be built around pushing this crap, but your body wasn’t built to take all this crap in, not to mention excrete it all out, without some strong effects taking place, i.e. sickness, disease, depression and a host of other ailments which can all be traced back to nasty diet habits. The results of an “aging diet” not an anti aging exercise diet and lifestyle.

The good news is anti aging exercise can prevent this, and even reverse these symptoms. Anti aging exercise entails a multiple prong approach including your lifestyle, diet, motivation, posi-

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stres

ssed 6 tips that may help you relax

By Andy Machin

There are so many causes of stress these days. It can often creep up on us without noticing or it can be a major bout due to perhaps an unpleasant event. Whatever does cause us stress, it is important that we try to get on top of it and take action to reduce it. There are all sort of ways and methods aimed at managing and reducing stress that alone can make your head spin - but what to do first?

Here are six quick tips which may help to reduce and manage your own stress levels. I hope you find them interesting and useful.

Tip 1: Aromatherapy Smelling nice things helps to make us feel good - nice fresh air, freshly baked bread and similar. And nice smells can help us to relax and reduce stress.Particularly some aromatherapy involving Lavender essential oil.

It’s easy to do too - pick up some Lavender oil and put it in to a diffuser in the room - straight away you the calming influence of gentle aromatherapy. All sorts of other essential oils to try too including rose oil, frankincense oil and vanilla oil. Inhaling the aromas of essential oils stimulates the olfactory nerves within your nose. The limbic system gets involved which helps to control heart rate, blood pressure, breathing, memory, stress levels and hormone balance.

Tip 2: Shout it Out The simple act of singing helps to the release of hormones to reduce stress. So if you can, have a little sing song with yourself perhaps in the car or in the shower. Or at home alone - crack it up and shout it out along to your favourite artist. Or if you don’t feel like singing - close your eyes and immerse yourself in the music. Don’t you feel better afterwards?

Tip 3: Give it a Squeeze

adults. It can be very therapeutic and relaxing to have half an hour or so (or as long as you like) with the book and a pack of colouring pencils letting your imagination run riot. No right or wrong - colour away and the stress with it.

And you have the added bonus of admiring your own work! Pick up a colouring book and pencils next time you’re in town or from your online retailer of choice.

Tip 5: Glass Half Full Are you a glass half full (optimistic) or glass half empty (pessimistic) person? We all have tendencies either way though can lean more one way that the other. If we see things as glass half empty it can mean we look on the bad side of things and that can cause stress and worry. If that’s you - try to break out of that mind set and start to look for positives in any situation - the glass is half full. It is said that in every problem there is an opportunity and negatives can be turned in to positives.

So next time you start to feel stressed - take a moment to think what the positives may be and try to concentrate of them rather than “glass half empty”.

Tip 6: Yoga

The simple act of squeezing on a stress ball can help to reduce stress it’s what the ball is for after all. Stress balls are everywhere - why not buy a couple for yourself. Perhaps keep one at work and one at home.

Then when you feel the need - squeeze away! Squeeze the ball and release for as long as you like. Does that not help to reduce stress and tension?

Tip 4: Colour it in Colouring can help reduce stress too. I have fond memories as a young child spending time with colouring books - simpler times back then with no internet. Now these days we have colouring books specifically for

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Practicing Yoga is all about the inner peace and tranquillity which all helps to reduce and cope with stress better also due to the state of mind.

If you have not tried Yoga before it’s easy to get going with some of the basic starter exercises. There may be a local group you can join or you may have a friend who practices Yoga and who you can join to learn from. Or simply buy yourself a Yoga mat and a book or load up YouTube and watch any of the many, many instructional videos which you can follow along against. Even a few minutes of Yoga a few times a week can help with stress reduction and has general health benefits also such as helping with flexibility and muscle tone.

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GET YOUR

BODY BACK After a long quarantine, you’re not exactly feeling too confident about your body and this might be just what you need. Just because you lose some weight, this does not mean you are also in excellent shape. In fact, some people who slim down end up appearing too thin and out of shape, which does not equate to good health. So, read along and discover more about these practical and simple ways on how to get in shape fast the natural, healthy way.

By Andrew Anderson

1. Include aerobic exercise to your daily fitness routine Aerobic exercise can help you slim down and stay in shape at the same time.

You may also go for workouts that are HIIT-based, as these activities are more effective in giving you quicker results than those with moderate intensity.

4. Set your goals - and accomplish these

For instance, you can add some activities that are designed to keep you in shape including tennis, running, swimming and brisk walking.

It all starts with a goal.

These also support a more trimmed body, which means you can reduce fat stored in problems areas such as your belly, thighs and arms.

Once you are aware of what you want for your body, then you can proceed to accomplishing this goal the efficient way possible.

What’s more, aerobics can minimize inflammation and resolve metabolic abnormalities at the same time.

Keep a list of your health and fitness goals, ad make it a point to go through it daily and determine where you are at your road to fitness.

2. Check your calorie intake and avoid going beyond what you need

Moreover, this should motivate you to keep pushing instead of coming up with excuses all the time.

To stay in shape, you need to be aware of your diet and stick to a particular calorie plan that is not too high or too low from what suits you best.

You can do this by tracking down your calorie intake, which also helps you to be aware of where you are with your diet and weight loss plan.

As you minimize body fat, it will be easier for you to build stronger and leaner muscle. Then, you can also incorporate exercises on how to get in shape fast as you go along the way.

Getting in shape is not an overnight task, so you need to be patient, determined and focused on achieving your goals.

Bottom Line If you are looking for tips on how to get in shape, then these should incorporate a healthy diet and regular exercises.

3. Choose exercises that address the whole body

These pieces of advice should be able to give you outstanding results you want without compromising your health.

When it comes to getting in shape, your exercises should include those that target the entire body such as pushups, dips, squats and burpees.

So, start setting your goals, keep pushing harder and reap great outcomes from your effort and dedication.

These work best for people who want to know how to get in shape fast since the results are significantly more noticeable than with exercises for isolated muscles.

Physical fitness is only half the battle, all fitness is 80% mental. Gyms and personal trainers might give folks only a temporary band-aid but may not always address the actual issue.

“Physical fitness is only half the battle, all fitness is 80% mental.�

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