care

Vitamins And You: Give Your Body What It Needs

Getting the right amount of vitamins and minerals into our diets, in reality, is quite a difficult task. If you think about it, the logical thing to do is to eat the correct food that can provide you with everything your body needs. Sometimes, however, we simply don’t have enough time to plan out every meal perfectly to ensure we are getting what we need.

 

So what exactly does our body need to run at it’s best?

  • Vitamin A – this helps our eyes, teeth, and skin to stay at their best.
    Found in: Carrots and anything with the carotene pigment.
  • Vitamin B Group – these help our immune system and energy levels.
    Found in: Seeds and foods like potatoes.
  • Vitamin C – great for iron absorption and keeping your blood vessels healthy.
    Found in: Oranges and other vegetables with Vitamin C.
  • Vitamin D – keeps our bones strong and healthy.
    Found in: Fish and eggs.
  • Vitamin E – ensures good blood circulation.
    Found in: Nuts and tomatoes.
  • Vitamin K – useful for ensuring your blood doesn’t thin.
    Found in: The majority of green leaf vegetables.
  • Calcium – for healthy teeth and bones.
    Found in: Milk and dairy products.
  • Zinc – helps your immunity and promotes fertility.
    Found in: Cashews, beans, and seafood.
  • Iron – for healthy blood.
    Found in: Liver, pumpkin seeds and lentils.

 

Implementing these foods into your diet may be somewhat of a difficult task for those of us that have allergies or an intolerance to a particular kind of food. Introduce as many of these into your meals, and you will notice a difference in how you feel.

 

If you are, however, struggling to get enough vitamins and minerals into your body because of crazy work schedules or allergies, then you could take supplements. Visit aSquared Nutrition site to see what’s available for you to try. Missing out on vital nutrients could lead to horrible illnesses like scurvy and blindness. Pregnant women especially need to make sure that they consume enough vitamins because it can prevent birth defects in their soon to be born child.

 

 

Some great ways of getting your required daily intake of these vitamins and minerals are to:

  1. Pre-pack some snacks and your lunch for work. Take some carrot sticks in a tub along with a medley of nuts. These will also be much healthier to nibble on than any cakes and biscuits your office may offer.
  2. Replacing regular chips with sweet potato fries will be much more health beneficial.
  3. Adding salad and vegetables to as many meals as possible will increase your intake, and it may also promote weight loss because these foods are generally very low in calories.
  4. Swapping a packet of crisps or a chocolate bar for a piece of fruit will do your waistline a favor, and also your blood.
  5. Boiled eggs are a fantastic food to snack on, because they’re filling and healthy too.

 

Look after your body, and it will look after you. Try and get as many vitamins into your diet as possible and you will feel amazing in no time!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Breaking The Pain Barrier: How To Overcome Pain For Good

Back pain is one of the most common ailments in the US. Did you know that at any given time, around 30 million Americans are suffering from back pain? If you have a bad back, and you feel like you’ve tried every trick in the book to banish pain, you’ve come to the right place. Here are some suggestions to help you reduce discomfort and start living a pain-free life.

Determining the cause

There are myriad factors that contribute to back pain, and the first thing to do if you suffer from chronic pain or pain that is getting worse is seek medical advice. When you see a doctor, they will examine you and ask you some questions about your symptoms. It may be that pain is associated with underlying causes, in which case, treating the cause could help to alleviate pain. In other cases, lifestyle changes may be recommended. There may also be causes related to your job. If this is the case, a doctor may be able to recommend safer techniques to try and offer some tips to help you feel more comfortable at work. If you have severe back pain, your doctor may recommend further tests, such as an MRI scan. This will enable them to see if there is damage to the spine or the surrounding muscles or bone tissue.

Correcting your posture

Poor posture is a contributing factor in most cases of lower back pain. Your posture relates to the position of your spine when you’re sitting or standing. If your spine isn’t in an ideal position, this can increase pressure and strain on your muscles, causing discomfort. In this day and age, we tend to spend more time than ever sitting down, due to the prevalence of office jobs. If you do spend eight hours a day sitting at a desk, it’s essential to make sure you understand how you should be sitting to prevent back pain. Your spine should be straight, your shoulders should be relaxed, and you shouldn’t have to crane the neck to see the screen properly. If you’re reaching for the keyboard or the screen isn’t level with your eye line, adjust the height of your chair or desk. If you don’t already have a specially designed ergonomic office chair, ask your employer to provide one. It’s very important that your spine is supported properly while you’re in a sitting position.

Maintaining good posture is not just important when you’re sitting down. You should also pay attention to your posture when you’re standing, especially if your job involves standing for long periods of time or lifting. If you do have to lift items as part of your job, use machinery for heavy loads and make sure you bend your knees and keep your back straight. When you’re standing, try to avoid stooping or slumping and keep your shoulders back.

 

Finding the right mattress

The importance of getting a good night’s sleep cannot be underestimated. If you suffer from back pain or you’re prone to bouts of discomfort, it’s particularly beneficial to find the right mattress. If your mattress isn’t perfect, this can cause back pain or make existing symptoms worse. If you’re looking for a new mattress to help with back pain, try some different styles and brands and avoid going for the cheapest option. You often get what you pay for in terms of quality and durability when you’re shopping for mattresses. If back pain is an issue, look out for products that have been ergonomically designed. These mattresses promote relaxation and reduce muscle tension, and they provide support for the spine while you sleep.

Choosing the right forms of exercise

Most of us are aware of the benefits of doing regular exercise for our health and wellbeing. Living with pain can make exercising difficult, but you don’t have to give up on working out if you suffer from back pain. You may not be able to do certain activities, but this doesn’t mean that you can’t be active. Aim for low-impact exercises and avoid anything that involves jarring movements. Lifting weights and jumping aren’t ideal for people with back pain, for example. Swimming is often recommended, as the water supports your body weight. If you want to stay active without risking injury, speak to your doctor or a qualified personal trainer before changing your exercise regime or embarking on a new training program.

Conditioning your back

They say that prevention is better than cure, and conditioning can help to reduce the risk of recurrent pain. Conditioning involves strengthening the muscles to make your body resistant to injury. You can do this with a physical therapist or by doing specific, targeted exercises at home. These exercises are not focused solely on the back. They also help to increases strength and suppleness in the hips and the core. Examples of exercises include McKenzie stretches and dynamic lumbar stabilization. The aim is to stretch the back, build muscle, and improve flexibility. You may also find that exercises like those found in yoga and Pilates routines effective. If you’re new to these activities, it’s best to go to a beginner’s class. Once you’re familiar with the stretches, and you’ve honed your technique, you can then practice at home.

 

Back pain can make life a misery, especially if you have periods when pain intensifies or you have prolonged bouts. If you suffer from back pain, it’s always a good idea to seek medical advice. In some cases, there may be an underlying cause, and treating this should be a priority. Many cases of back pain are linked to poor posture. If you slouch when you’re standing or you tend to sit slumped in your chair at work, this can affect the alignment of your spine and increase tension in your muscles.

It’s important to take steps to correct your posture if you’re worried that this may be a contributing factor. Sit up straight and relax your neck and shoulders. If you find that you’re in pain when you get up in the morning or you can’t get comfortable at night, consider replacing your mattress. If your mattress is old or it’s too soft or spongy, this could be making your pain more severe. Exercise offers a wealth of benefits, but take care when selecting activities. If you’re already in pain, some sports could make the situation worse. Ask your doctor or a trainer for advice.

 

 

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Guest Post: Holistic Approach to Treating Your Hair in 4 Easy Steps

Pollutants from the air, unhealthy lifestyle and stress, harsh products full of chemicals – all of that affect your hair and can make it brittle, weak, and slow down its growth. This is one of the main reasons why many women turn to all natural, holistic approach. Simply put, holistic approach means that you should treat your hair like it’s a part of you and improve your overall health in order to have great hair. Holistic care also means natural care but note that not all products labeled with “natural” are holistic. So, here’s how to help your hair and find the right products to heal it from the inside out.

Eat Well to Look Good

Just like for your overall health and good skin, balanced diet is a must if you want your hair to be head-turning. Healthy fats should be your top priority so make sure you include avocado, coconut oil, and walnuts in your meals. Vitamin C can stimulate collagen production which gives your hair its strength and elasticity, so eating foods packed with this vitamin is a must. Broccoli, for instance, is high in vitamin C and A, as well as calcium which triggers the hair growth and brings a lot of shine. Don’t forget about proteins as well – beans, lentils, nuts, and meats will keep your hair strong and prevent often breakage.

Detox Your Hair

Besides your body, your hair needs to be properly fed in order to grow fast and remain healthy. Using all natural ingredients to make a hair mask is mandatory – think natural oils, bananas, avocados, clay, etc. Clay gets a special place in the holistic approach to hair care – bentonite, yellow, and green clay are good for natural detox for both the skin and the hair. These types of clay are highly absorbent and, therefore, miraculous when it comes to absorbing impurities and leaving your hair really clean, without using harsh chemicals, such as sulfates which can be found in most commercial shampoos.

Clean and Nourish Your Scalp

One of the most important postulates of holistic Ayurvedic approach to hair care is to keep the scalp clean and well-nourished. Clogged hair follicles can lead to hair loss and slow growth, not to mention dandruff it can cause. The scalp should be cleaned regularly by massaging and brushing but the trick is in choosing the right products to do it. It doesn’t matter if it’s too dry or too oily – making your own mix of essential oils or carefully choosing commercial products can solve any problem. For example, Dr Hauschka revitalizing scalp tonic is ideal for bringing balance to your scalp and strengthening your hair.

Keep Your Natural Oils

Nourishing your scalp with oil-based products is great but don’t forget that hair has its own natural oils that are equally, if not more important. The trouble with them is that standard shampoos will strip off the oils and leave your scalp too dry. Ideally, you’ll use a product that will remove excess oil but not all of them. Indian shop can be your best ally here since you need a few inexpensive herbal products to make your own holistic Ayurvedic shampoo. For example, urad dal or black gram (cooked and blended) can work as a great shampoo while dried amla, reetha nuts, and shikakai pods soaked overnight and then cooked make the perfect cleansing agents.

Besides the fantastic results, the best thing about the holistic approach to skincare is that it doesn’t take a lot of time nor expensive products. All you need to do is to turn to nature, take good care of your overall health, and the results will come. Your hair will be restored from the inside out and bring that stunning “wow” effect to your appearance.

Guest Post: A Fit Girl’s Guide to her Skincare Routine

Going to the gym, running and being physically active in general is the perfect way to stay healthy and fit. During a workout, the body releases all the built-up toxins, which makes us look and feel amazing afterwards. However, while spending time in the gym helps your complexion stay healthy and your skin breakout-free, you’ll still have to go an extra mile with your pre- and post-workout skin care to make sure your skin is clean, nourishing and beautiful.

No Make-up

Make-up is the pores’ worst enemy, and if you don’t remove it before a workout, you’ll do a lot more damage to the skin than you could ever imagine. Therefore, be sure to clean your face completely before you hit the gym, so that the combination of sweat and oil doesn’t clog your pores. Wash it, use a cleanser to have it fresh and make-up free for a long workout session.

Protect the Skin

Working out outdoors is great for your body, but you must protect your skin when doing so. Don’t forget to apply sunscreen with a protective SPF factor, so you don’t burn on the sun. What’s more, choose lightweight lotions and creams, because they won’t clog your pores, and will let the skin breathe during the workout. UV rays are not the only thing you should protect your skin from during the workout. Namely, gym equipment is filled with bacteria, so you should never put your exposed skin on it. Avoid touching the mat with your face, or bare back. What’s more, don’t touch your face after you’ve used a cardio machine.

Hydrate

Since you’ll sweat a lot during the workout, you must stay hydrated. Drinking plenty of water throughout the entire day is beneficial for both the body and the skin. You’ll have a glowing complexion and a toxin-free body as well. Therefore, be sure to always have a bottle of water with you while you work out.

Shower

When the long exhausting workout is over, the only thing that’ll feel even better than the exercise itself is the soothing shower. It will detox your skin and remove all the dirt and perspiration. However, try not to use water that is too hot or too cold, but go with a lukewarm shower, so that the water doesn’t strip the skin of its vital, natural oils.

Cleanse and Moisturize

Post-workout cleansing is as essential as the one before the workout. Therefore, be sure to follow a cleansing routine that best suits your skin. Use some of the great cleansing Alive skin and hair products, and tone your skin to perfection. A hydrating face wash with almond or cucumber is best for dry skin, while an oil-balancing face wash suits an oily skin. After you’re done with the shower, be sure to apply a moisturizer to the skin while it’s still damp, because this way the moisture is sealed in and the skin becomes more resistant towards dirt. Lotions with aloe vera, cocoa butter, and wheat germ will replenish the skin and make it radiant, soft and nourishing.

Take Care of Redness

Leaving the gym all blotchy and red is a sign you’ve just had an amazing workout, but it doesn’t look quite attractive. Therefore, if you have this problem, be sure to take care of it with soothing moisturizers or skin serums. Look for products with chamomile, azulene, sea whip, and white tea, because they’ll take the pressure off the capillaries and calm the skin down. A gel-based mask is the perfect finishing touch, and it will cool down the skin, and fill the skin cells with the necessary hydration.

Final Thoughts

A regular workout keeps the body strong and healthy, and the skin firm and glowing. However, without a proper skin care routine, the workout won’t be enough to keep the skin plump and beautiful. Therefore, be sure to treat the skin properly before and after the workout, in order to keep it beautiful and radiant all year long.

Your Mind and Body Both Need Attention: Here’s How to Get the Balance Right

There are many things you can do to improve both your mind and your body. Which is why your mind and body need attention, so don’t focus on one without also focusing on the other. If you do that, you will never be able to make the most of your life. It’s all about getting the balance between them right and taking steps that will improve them both. For some ideas for what you should do, read on.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Your Body Doesn’t Take The Weekend Off

Health worries plague the majority of us. No matter what’s going on upstairs, or how hard we try to control our brains, our bodies can often remain a mystery. You think you’re eating the right thing, but you still don’t feel too good, or you think you’re doing the right kind of workout, but your body doesn’t look the way we wish it would look.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Not Taking Care Of Your Mouth? Here’s Why You Should Be, Starting Right Now!

When most of the world is so focused on being slender and physically fit; it can sometimes seem as though our weight is the only health issue affecting us all. Although it’s important to maintain a weight that’s healthy for you and to try and be active; there are also other health issues that can creep up on us. Often, these are ones that we neglect in our younger years, and then they start to cause us problems in later life. This can be frustrating, but in hindsight is a wonderful thing – it’s very easy to look back at our younger selves and scold them for not doing something.

So, to avoid this situation, it’s best to take action right away. One of the parts of our body that does a lot of work but that we tend to ignore is our mouths. We eat, drink and talk thanks to our mouths; so it should only make sense that we give a little back. Take a look at some of the health issues our mouths can face, and what you can do to start taking care of your mouth better.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Guest Post: 5 Skin Care Tips For Athletes

Sweat, blisters, and cuts and scrapes–the common issues that athletes find themselves facing on a regular basis, which can ultimately lead to acne and even skin infection. So the question is, “Are there any skin care solutions for these athletic individuals to help treat the adverse effects of these regular occurrences?” Fortunately, there is, and here are five practical skin care tips for athletes that they can utilize on a daily basis to maintain their perfect skin and prevent undesired results.

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Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

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