Unless you’re trying to get rid of cold or flu symptoms, zinc is probably not the first nutrient on your mind. Zinc is more than a mineral that can help you recover from the common cold or other illnesses. It is an essential mineral that you should consume in small amounts every day. The reason for that is because the body cannot produce or store it, so consuming zinc daily can contribute to overall health and wellness. Read on to learn about the top five health benefits of zinc. 

The body needs zinc for various processes in the body. Behind iron, zinc is the second-most abundant mineral in the body. Zinc is involved with immune function, DNA synthesis, gene expression, growth and development, protein synthesis, wound healing, and enzymatic reactions. Zinc exists in a wide variety of plant and animal foods, but it is also available in supplement form. Because of its role in immune function, zinc is often included in lozenges, cold medication, and other cold treatments. Should you want to start supplementing with zinc, consider speaking with your healthcare provider to determine the right dosage.

It Contributes To Healthy Immune Function

Zinc works to control inflammation and prevent elevated inflammatory responses, including the release of cytokines. It aids the body during an immune response, but it also helps it return to homeostasis, the state of equilibrium between interdependent elements. According to research, zinc may help with the development of immune cells and interfere with the molecular process that causes mucus and bacteria to accumulate in nasal passages. A 2020 review of clinical trials found that when healthy adults with cold symptoms took zinc supplements, the duration of symptoms was significantly reduced by about 2.25 days. 

May Reduce The Risk Of Certain Age-Related Illnesses

Pneumonia, infection, and age-related macular degeneration are all examples of age-related illnesses. Researchers believe that zinc may reduce your chances of developing these types of illnesses. Older studies confirmed that older adults who supplemented with zinc improved influenza vaccination response. They also experienced a boost in mental performance and a reduced risk of pneumonia. A study from 2007 determined that taking 45 milligrams (mg) of elemental zinc per day may decrease the risk of infection in older adults by 66%. Additionally, other research confirmed that taking 80 mg of zinc per day, alongside vitamin E, vitamin C, and beta-carotene, decreased vision loss. 

It Helps Maintain Heart Health

The body needs zinc to maintain healthy cells within the cardiovascular system. Zinc also works to lower inflammation and reduce the risk of oxidative stress. The endothelium, the thin layer of cells that lines blood vessels, is slightly reliant on adequate intake of zinc. Zinc also assists the heart by supporting optimal circulation. Researchers note that zinc may aid with high blood pressure and cholesterol levels from damages or clogged arteries. One meta-analysis determined that adults with heart failure had lower levels of zinc than people with healthier hearts. 

May Help Treat Acne

According to several studies, people with acne tend to have lower levels of zinc than those with clearer skin. Acne, a common skin disorder, affects about 9.4% of the global population. It is most common in teens, but it can affect adults as well. It is driven by the obstruction of oil-producing glands, inflammation, and bacteria. Various studies suggest that both oral and topical zinc treatments can effectively treat acne by inhibiting the growth of P. acnes bacteria. Zinc also works to suppress oil gland activity and reduce inflammation on the skin.

It Helps With Muscle Growth And Repair

Zinc is involved in normal cell growth and division, which means that it assists muscle growth and repair. How does it do this? Well, it makes it possible for the body to heal itself and maintain strength in the body’s muscular and skeletal systems. Zinc also works to promote the growth of muscle mass by increasing the amount of testosterone the body is able to produce post-exercise. This is especially true after a session of weight training or high-intensity interval training. Regarding testosterone, zinc aids with the body’s release of that hormone and insulin-like growth factor-1 (IGF-1), both of which are necessary for muscle mass and metabolism.

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Previously, various studies have indicated that resistance training and intense aerobic workouts can benefit brain health, among other things. Findings from a new study, however, reveal that regular exercise, even at low-intensity, can help older adults delay cognitive decline. This research promises big news for people at risk for dementia or Alzheimer’s disease. 

Light exercise includes stretching, balance, training, Tai Chi, aqua aerobics, or yoga. Earlier research suggests that intense physical activity could help prevent cognitive decline and dementia. This newer study focused on older adults already suffering from mild cognitive impairment (MCI). That is the stage between normal cognitive skills and dementia. People with MCI can experience mild memory loss and language issues, but it does not compromise day-to-day living. It is part of the EXERT study (Exercise in Adults With Mild Memory Problems), the largest rigorous trial of exercise ever conducted for adults with MCI.

Low-Intensity Activity Prevented Brain Shrinkage

• This study included about 300 older adults with MCI. These adults did not exercise regular and were divided into one of two groups:
• Moderate-high intensity: This group performed moderate-high intensity aerobic training, primarily by walking on a treadmill.
• Low-intensity: This group engaged in balance skill, light resistance training using resistance bands, and stretching. 

During the study, every participant exercised three to four times per week for one year. All of the training was completed under the supervision of a YMCA trainer. The study also included regular cognitive function assessments. The researchers compared this with an existing dataset of comparable people, who received usual care, including health checkups and medication management. All of that was through their medical provider.

Researchers expected to see a cognitive decline in the low-intensity exercise group compared to the moderate-high intensity exercise group. As it turns out, that was not the case. The key findings are as follows:

• Cognitive function was stable over the 12-month period in both exercise groups. 
• Both exercise groups displayed less loss of brain volume, including in the prefrontal cortex, over the course of the study. The prefrontal cortex is responsible for decision-making, executive function, and personality.
• Cognitive decline was significantly less for both groups during the study than for individuals outside the study. 
• Another interesting observation that researchers noted was that, in addition to slowing cognitive decline, exercise appeared to slow underlying brain changes typically associated with Alzheimer’s risk. 

No Sweating Required To Boost Brain Health

Researchers are hopeful because even lower intensity exercise can benefit brain health. Previous studies have made it clear that moderate- to high-intensity exercise is the minimum amount of exercise effort required to support memory and cognitive abilities. Unfortunately, that level of intensity is not feasible for every person, especially if they are older and not as mobile. If done correctly and regularly, any exercise can have cognitive benefits. 

If you have the ability to ramp up the intensity, you may experience benefits that extend beyond those that relate to the brain. The general recommendation is to engage in at least 150 minutes of moderate aerobic activity per week. Any kind of movement, however, will offer some protection to the brain, improve mood, and help mental health. 

Consistency Is The Answer

One of the key takeaways from this study is that consistency is key if you want to reduce the risk of cognitive decline. The exercise you should do is the one that you will actually do on a regular basis. Any form of movement is better than no movement at all. Make lifestyle changes that you can stick with, no matter how small they are, to get the ball rolling. Find a friend, an exercise buddy if you will, and go to fitness classes or find a fun activity to do together. You can also get a personal trainer, who will hold you accountable. Just remember to be consistent in whatever you decide to do.

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If you have ever engaged in intense workouts, you may have noticed that you leave the workout less hungry than you do after moderate workouts. Science confirmed this with a recent study published in the Journal of Endocrine Society. Higher-intensity workouts, specifically high-intensity interval training (HIIT) workouts, can temporarily suppress appetite and reduce total caloric intake. What’s more, it seems to have a greater effect on women. 

There is a growing body of research that indicates how essential exercise is for weight management. That is not to say that it only helps you burn calories; rather, it appears to influence how much you eat post-workout. But the relationship between exercise and appetite is not straightforward. It often defies the notion that increased activity automatically makes you have a ravenous hunger. Exercise does burn calories, but it also seems to impact the hormones that regulate appetite. 

The new research sheds light on how high-intensity exercise can influence ghrelin levels. Ghrelin is the hormone that stimulates appetite. In this article, we will explore this phenomenon and detail what the researchers observed during the recent study. 

Exercise Intensity Affects Appetite

This recent study investigated the effects of exercise intensity and sex on levels of ghrelin and appetite in untrained humans. It was a small study, consisting of eight males and six females, all of whom completed a maximal graded cycle ergometer lactate threshold (LT)/VO2peak test. 

Participants’ exercise intensity was determined on three randomized control or calorically-matched cycle exercise bouts. The first was no exercise, the second was power output at LT, and the third was power output associated with three-quarters of the difference between LT and VO2peak. 

The participants engaged in three cycling sessions. One session was controlled with no exercise. Another involved participants to cycle at moderate-intensity at their LT. And a third session was high-intensity at 7% of the difference between LT and VO2peak. The researchers looked at appetite using visual analog scales. 

Researchers observed that the females had higher levels of ghrelin and deacylated ghrelin (DAG) at their baseline than male participants. Both male and female participants exhibited reduced DAG levels in higher intensity groups compared to moderate intensity groups. That said, only the females had much higher levels of acylated ghrelin (AG) with high intensity exercise. Finally, hunger scores were higher in the group who performed moderate exercise compared to the no exercise group. 

More Key Findings In The Study

According to the study authors, exercise above the lactate threshold may be required in order to suppress ghrelin. Other key findings are as follows:

• High-intensity suppression: Higher intensity exercise suppressed plasma levels of ghrelin, AG, and DAG in men and women. The significant reduction of AG was only observed in women, though.
• Sex differences: Female participants demonstrated higher baseline levels of total ghrelin and DAG compared to male participants.
• Appetite perception: The feelings of hunger were stronger after moderate-intensity exercise compared to the no exercise control session. 
• Moderate-intensity effects: The moderate-intensity exercise either slightly increased ghrelin levels, or did not change existing levels at all. 

Conclusion

If you want to help suppress ghrelin levels, consider engaging in high-intensity exercise. The findings from this new study reveal that not all exercise yields the same results. High-intensity workouts, such as HIIT workouts, seem to be more effective at suppressing hunger and reducing caloric intake post-workout. Incorporating HIIT workouts into your fitness regimen, then, may help you take control of your hunger and achieve your health and fitness goals.

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With the price of eggs these days, you may not even be thinking about buying some to dye for Easter. Well, we hope that isn’t the case because having a basket full of colorful Easter eggs is a fun arts and crafts activity for the whole family. Easter doesn’t have to be another holiday that promotes overindulgence! You can eliminate a good portion of sugary treats, food dyes, and artificial ingredients this year. 

Why Are Eggs Associated With Easter?

Quite frankly, you may be wondering what eggs have to do with Easter in the first place. No, bunnies do not lay eggs, nor do they deliver them to secret places in your house. Throughout history, people have given each other eggs at spring festivals to celebrate the start of the new season. An egg represents new life and rebirth, and the theory is that this ancient custom made its way into Easter celebrations.

During medieval times, for example, one could not eat eggs during Lent, the 40-day period before Easter. On Easter Sunday, indulging in an egg was a true treat! That was especially true for people who could not afford to buy meat. Historians note that eggs were given to the church on Good Friday as offerings. It was only in the late 1200s that eggs were decorated with colors and gold leaf and given to Edward I’s household. 

Are Naturally-Dyed Eggs Too Extreme?

Eggs, aside from the higher cost this Easter, are not the issue we are concerned with. We take issue with giving children an unlimited supply of plastic eggs filled with candy. Giving kids copious amounts of junk food at Easter and other holidays sets an unhealthy precedent. They do not need to associate holidays with unhealthy foods. There are better ways to develop healthier habits for life!

An occasional indulgence is perfectly fine, and you should not deprive yourself, or the little ones, of those treats. The point we are trying to make is that kids may receive these indulgences a little too often. From birthdays and Valentine’s Day to Easter, Halloween, and beyond, there are plenty of opportunities for kids to indulge in sweets. Celebration does not always have to equate to unhealthy, overly sweet treats. 

How To Dye Easter Eggs Without Synthetic Colors

The color tablets that people use to dye easter eggs contain harmful dyes, which may negatively affect certain children. In fact, the Food and Drug Administration (FDA) recently banned certain red food dyes, but synthetic colors are still permitted in food. Nobody eats the colorful shells of Easter eggs, but egg shells are permeable. With food sensitivities on the rise, it’s worth considering natural dyes for coloring eggs. 

DIY Natural Egg Dye Tutorial

Equipment:

• Large pot (for boiling eggs)
• Small pot with lid (one for each color you use)
• Strainer
• Paper towels (or old rags)

Materials:

• 1 cup red onion skins
• 1 cup yellow onion skins
• 2 cups purple cabbage
• 2 cups spinach
• 2 cups blueberries
• 1/4 cup turmeric
• 2 cups beets, chopped
• 2 cups grape juice
• 2 tablespoons vinegar (per color used)
• White eggs

Instructions:

• For each color you decide to use, you will need one to two cups of plant material for every two cups of water. Use two cups for a deeper, more vibrant color. Because turmeric is dried, you will only need 1/4 cup of water to make the yellow turmeric dye. 
• Add one to two cups of one fruit or vegetable of choice, along with two cups of water, to a saucepan and bring to a boil. Reduce the heat and simmer with the lid on for 20-30 minutes.
• You can add the raw eggs and vinegar with simmering fruit/vegetable, but make sure that you reduce the simmer time to 15 minutes, or else you will overcook the eggs. 
• Let the liquid cool to room temperature before straining the fruit/vegetable. Make sure to compost the fruit or vegetable to reduce food waste, but squeeze as much liquid out of the plants as possible before doing so. 
• If you boil the eggs with the dye liquid, remove the eggs from the liquid once cooled. 
• Place un-dyed hard boiled eggs into the natural dye liquid and add two tablespoons of vinegar. Allow them to soak for several hours or overnight in the fridge. 
• Remove eggs from the dye liquid after soaking and pat dry. Rub the shell with a small amount of oil to make them shiny.

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The start of 2025 may be three months behind us already, but there is a lot of year left to make your resolutions become reality. Most people don’t feel that way by now, especially if their goal was to lose 20 pounds within the first three months of the year. There is no need to get discouraged because difficult things take time. If weight loss was easy, then everyone would do it without any issues!

Regarding weight loss, a lot of emphasis is placed on diet, and rightly so. If you eat unhealthy foods that make it harder to lose weight, you are only shooting yourself in the foot. For your own health, we encourage eating whole foods that offer a diverse mix of nutritional benefits. Take it one step further and focus on consuming the rainbow, e.g. a lot of different colored fruits and vegetables. 

It’s time to reframe what you know about weight loss, well, to a certain degree. Exercise is truly the non-diet-related factor that can influence how much you eat. Continue reading to learn more. 

How Does Exercise Influence Weight Loss?

When you think about exercising for weight loss, you most likely think of burning calories or increasing muscle mass. Interestingly enough, different research studies and reviews concur that exercise may also contribute to weight loss by regulating hunger and feelings of fullness. For example, a 2021 review noted that physical activity could modulate resting satiety and hunger in older adults. A separate 2018 study found that exercise facilitated weight control, partially by regulating appetite. 

Previous research from 2011 found that mixed-intensity aerobic exercise was temporarily able to reduce hunger sensations. Researchers also noted a reduction in acylated ghrelin (the hunger hormone) and relative food intake. Varying the intensity of your exercise, in theory, could be useful in terms of losing weight. 

How To Apply This Research

If you want to get more of a handle on your weight loss this year, make sure to include adequate exercise in your daily life, but don’t forget to vary your movements and workouts. Not only is exercise an effective way to regulate your appetite, but it also helps to keep your body strong. 

Given the available research on this topic, researchers concur that resistance training, low-intensity cardiovascular exercise, and high-intensity interval training (HIIT) are great places to start. In addition to exercising for appetite regulation, consider keeping your hunger in check with our Metabolism Booster. This herbal supplement can assist with weight management, thyroid and liver function, and may aid in optimizing digestive health. Promoting healthy metabolic pathways may just help you maintain healthy body composition. 

Here’s What To Know

If you want to make weight loss one of your wellness goals for 2025, balance is everything. That statement can be applied to most things in this life, but it is especially true for weight loss. Strike a balance between exercise and healthy eating habits and you will get closer to your goal each day. Make sure to get enough movement every day because if you are eating right and the pounds are not dropping, lack of exercise may be the culprit. Go ahead and break a sweat to drop those pounds! We believe in you!

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Erectile dysfunction (ED) refers to the inability to maintain an erection firm enough for sexual activity. That said, it is not uncommon to experience occasional difficulty in the bedroom. If it happens frequently and disrupts your sex life, your doctor may diagnose you with ED.

This article, while not entirely focused on ED as a health condition, recaps a new study involving men who were treated for prostate cancer. Could regular aerobic exercise and resistance training cause significant improvements in sexual function in men treated for prostate cancer? According to a recent study, this type of intervention for men with prostate cancer could help them avoid sexual dysfunction. 

Most Men Experience ED After Prostate Cancer Treatment

Health experts note that nearly all men will experience some level of ED for the first several months following prostate cancer treatment. Most men return to their pretreatment sexual function within a year, but a significant amount of men do not. ED is a common issue that affects prostate cancer patients, but it is not solely associated with these men. ED can result from relationship issues or mental health issues as well. The reason it is more common in prostate cancer patients is because they are not typically offered health interventions to improve sexual function. 

Study Participants Exercised Three Times Per Week For Six Months

The study participants included 112 men diagnosed with prostate cancer with a median age of 66. Participants were divided into randomized groups to receive one of three interventions:

• Six months of supervised and self-directed resistance training and aerobic exercise.
• Standard medical care
• Six months of supervised and self-directed resistance training and aerobic exercise. This group also included a short, one-time educational session that covered coping strategies for challenges related to cancer treatment. The session also covered stress management tools and goal-setting tools to aid sexual rehabilitation.

In the two groups participating in resistance training and aerobic exercise, they worked out three times per week during the six-month period. Participants engaged in 20 to 30 minutes of cardiovascular training for the aerobic portion at moderate to vigorous intensity. They used rowing machines, cycling machines, treadmills, and similar equipment. During the resistance training portion, participants engaged in six to eight weightlifting exercises targeting upper and lower body muscle groups. Additionally, the participants were encouraged to exercise on their own in order to meet the suggested 150 minutes of moderate-intensity exercise per week. 

The Findings

Researchers observed that exercise was able to improve erectile function by 5.1 points on average. This measurement is from the International Index of Erectile Function (IIEF), which is used to measure sexual health, particularly erectile function. Experts note that function is scored on a scale of 1 to 30. The higher the score, the better the function. A four-point improvement is necessary to note clinical differences. 

Erectile function was more significant in for the subgroups who received additional androgen deprivation therapy and radiotherapy for their prostate cancer on top of engaging in exercise. These results were compared to those who underwent a prostatectomy, which is a surgical procedure that removes all or part of the prostate. 

The men who reported lower levels of sexual desire, sexual satisfaction, and overall satisfaction prior to the start of the study benefited more from exercise. By regularly engaging in exercise, the participants also experienced a reduction in weight gain. They also experienced improved muscle strength. Finally, the educational session informing participants of mental techniques did not make a difference for ED symptoms. 

Frequent Exercise Benefits Blood Flow

Consistent with existing research, this study confirmed the link between exercise and improved sexual function. This is more related to an overall link between cardiovascular health and sexual function. For example, earlier research found that yoga was able to improve ED in men with prostate cancer, and in older men without prostate cancer. Based on this research and other studies, health experts concur that men with ED benefit from improving cardiovascular fitness and overall circulation. Additionally, improving blood flow should translate to better erectile function.

If you are a man experiencing issues with the prostate or erectile dysfunction, Dherbs may be able to assist you on your health journey. For example: 

• Prostate Formula contains a special formulation of herbs that contribute to the health of the male reproductive system, especially the prostate. It may help maintain healthy urine flow, while aiding the natural cleansing and nourishment of the male reproductive system. 
• Jackrabbit is an all-natural formula that is designed to help support the male libido and stamina. It may help to naturally support the male reproductive system, improve overall energy, and encourage a healthier libido naturally.
• Sword Vitality XXL Extreme Cream is the last product that may help increase stamina and vitality for men. It’s a topical cream that works to increase blood flow to male reproductive organs. 

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To address this straight out of the gate, building arm strength does not mean that you have to look like Arnold Schwarzenegger in his prime. You do not need to do 2,500 bicep curls and 4,000 tricep extensions. There are many yoga poses that work to tone your arms using your own bodyweight. 

There are many yoga poses that can help you build arm strength, but we are only covering five of them in this article. They are great introductory poses for strength training. Once you build up stamina and more strength, you can practice poses that are a little more advanced. Get creative and incorporate some of these static poses into your workout routines. Not only do they target your arm muscles, but they also activate your core. Be strong and carry on!

Plank Pose

This is one of the most classic arm-strengthening poses out there. Plank pose activates most muscle groups, from your head to your toes. Keep your core tight and back straight as you practice this pose. To do the pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Spread your fingers and press your palms firmly into the ground or yoga mat. Step your feet back and tuck your toes, engaging your lower abdomen and glutes as you do this. 
• Lengthen the spine and imagine a straight line from your head to your heels. Hold for five deep breaths and then release. You can repeat this pose again after resting for one minute. 

Bear Pose

Similar to plank pose, bear pose activates most of your major muscle groups to keep you stationary. Don’t let your hips sag and keep your back straight by engaging your chest and shoulder muscles. To do bear pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Press your palms firmly into the ground and tuck your toes. Engage your core as you lift your knees off the ground, just enough to hover them above the floor. 
• Root your hands and toes into the ground while lengthening your spine. Hold for five deep breaths and then rest. 

One-Legged Plank Pose

We aren’t getting to handstands yet, people. You have to harness the power of your core in combination with your arms before you start inverting yourself. To do the one-legged plank pose:

• Begin in a plank position (refer to the first yoga pose description).
• Once you are in plank position, elevate your left leg up so that it is in line or slightly higher than your head. Do not twist your body; rather, keep your hips square to the ground and press firmly into the ground for support. 
• Actively press against the floor to lift your chest away from it. Hold for five deep breaths before you switch sides. 

Side Plank

Get ready for the most intense pose in this article. The side plank targets single arm strength and is a classic gym exercise that also targets the obliques. It is a solid strengthening position with the full load of the body supported by one arm. To do the pose:

• Begin in a side plank pose as described above. Start on your right side and place your hand on the ground directly under your shoulder. Stack your left leg on top of your right and hold a firm position. 
• If you need a little extra support, feel free to lower your right knee to the floor. You can also stagger your legs so that your left foot is in front of your right foot on the ground. 
• Press firmly into your right hand and reach your left hand up toward the sky. Rotate your torso to the left and direct your gaze toward your fingertips. 
• Lift your hips away from the floor and hold for five deep breaths. Rest and switch sides. 

One-Legged Downward Dog

For the final pose in the sequence, you have another one-legged pose. You probably know of downward dog, but this pose is a notch above in regards to difficulty. It makes a little more work for your arm muscles, as you have to support more weight. To do the pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Walk your hands forward one palm’s length  and tuck your toes under. Lift your knees off the floor, tipping your pelvis forward slightly to stretch your sit bones toward the sky. 
• Straighten your legs as much as you comfortably can while keeping both your feet planted on the ground. Drop your shoulders and widen your back as you press your hands firmly into the ground. 
• Shift your weight to your right side and float your left leg up toward the sky. Keep your hips square and don’t rotate to one side. 
• Evenly distribute your weight between both hands and hold for five deep breaths. Bring your left leg down, rest for five breaths, and then repeat on the other side.

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The big day of feasting will be here before you know it. You can go into Thanksgiving guns blazing, or you can take a more prepared, methodical approach. Although the former is more common, the latter may help you feel less bloated and better about yourself. Should you find yourself slipping into a food coma after gorging 3,000+ calories, you will need the tips in this article to get you back on track.

When you finally peel yourself out of bed after a reckless night of feasting, there are a few ways you can tackle the day. The first option is to lounge about and continue to pick at leftovers. The second option is to rise before dawn and race to take advantage of in-store Black Friday deals. Now, the third option is truly what this article is all about: getting yourself out of bed, donning your athletic clothes, and readying yourself for a workout. Continue reading for a step-by-step guide to working out the morning after Thanksgiving.

Start Slow

Whether you are a routine gym rat or someone who walks on occasion, there is no need to go hard straight out of the gate. That is especially true after you put your body through a night of excessive caloric intake. You won’t have a lot of energy and the body will have spent most of the night digesting all of that food and drink. Ease into your workout, starting with a gentle walk around the block a few times. There is no need to hit the neighborhood block in a full sprint. Once you engage in some mild cardio, you can decide how you proceed from there. 

Get In Your LISS

Low-impact steady state (LISS) aerobics can help warm up your body and elevate your heart right. When you get your blood pumping, you get your digestive system rolling. Consider pedaling on an exercise bike, or head out on a bike ride around the neighborhood. Jogging or running will cause your stomach to bounce, which isn’t something you want after a night of heavy eating. Begin your LISS at a leisurely pace for about five minutes. You’ll start to feel better at that point, and then you can increase your speed and resistance. Ideally, your aerobic workout should last 15-20 minutes. 

Time To Train

Once you finish your 15 minutes of aerobics, get ready to hit the weights for some strength training. You probably won’t have the energy for high-intensity interval training (HIIT), or even a full-body workout that leaves your muscles tired. Ideally, you want a moderate-intensity circuit that helps to target all your major muscle groups, while also working the cardiovascular system. Try the following circuit in the order as the exercises are listed. Complete the following three groups twice and your body will feel way better than it did after the big meal. 

First group:

• Bench press 3 sets of 10 reps (3×10)
• Standing rows 3×10
• Bodyweight lunges 3×10 per leg

Second group:

• Military press 3×10
• Barbell bicep curls 3×10
• Bodyweight squats 3×10

Third group:

• Tricep extensions 3×10
• Cable lat pull-downs 3×10
• Leg press 3×10

Time To Digest

Your tummy may or may not feel iffy the morning after Thanksgiving. That is why you must hydrate with water from the moment you wake up. Try your best to avoid dehydrating beverages, such as alcohol, caffeinated drinks, and soda. Replenishing the body with water will help you detox all of that alcohol, turkey, pie, and stuffing from the night before. Consider a green smoothie for breakfast, or some chia pudding or oatmeal. In addition to water, your digestive tract is begging for fresh ingredients and fiber!

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Pooping is something everyone does on a daily basis, ideally once or twice per day, but nobody wants to talk about it. We love to talk about it! If you aren’t eliminating on a regular basis, then something is going on, be it poor eating habits, insufficient exercise, stress, or a digestive problem. Whatever the case may be, it can be quite frustrating (and painful) if you cannot poop.

According to available data, constipation affects 18% of adults in the United States. It is a common issue that people of all ages can experience and it has various causes. Lack of fiber, delaying bowel movements, traveling, certain medications, and hormonal changes can all cause constipation. It can also be a symptom of other health conditions and some common symptoms include:

• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Straining during bowel movements
• Bloating or abdominal pain
• Feeling like you still need to eliminate after using the toilet

What you eat can have a big impact on digestive function. Certain foods can also help you improve symptoms of constipation. Foods that are naturally rich in fiber, fluids, and natural laxatives can make stool easier to eliminate. Enjoy the following foods to help stimulate bowel movements. 

Mangos

The mango is a juicy, tropical fruit that is a staple in many smoothie, dessert, and salad recipes. You can also cube it up to use it as a topping for acai bowls or chia pudding recipes. According to several studies, mangos can aid with constipation relief. Mangos are naturally rich in fiber, which adds bulk to stool, allowing it to move more easily through the digestive system. One study found that participants who ate 300 grams of mango (about one to two mangos) per day over four weeks saw an improvement in constipation. 

Kiwi

As a vitamin C superstar, kiwi is an excellent fruit to help boost immune function. It may also be an effective constipation remedy, as it is naturally rich in soluble and insoluble fiber. Soluble fiber helps optimize gut microbiome, while insoluble fiber helps maintain regular bowel movements, but you can click here to learn more about the difference between them. Several studies indicate that kiwis work to improve complete spontaneous bowel movements (CSBMs), bowel habits, and transit time. Researchers attribute the constipation relieving abilities to the fiber content in kiwis. Another study found that eating two kiwis per day can reduce abdominal discomfort and improve constipation. 

Figs

These soft, sweet, fruits are not for everyone, but they do help relieve symptoms of constipation. They are less popular than apples and prunes for improving bowel movements, but studies show that fig paste can improve transit time and stool consistency. One study monitored people with irritable bowel syndrome (IBS) who ate four dried figs per day reported a decrease in symptoms of constipation, including hard stools, compared to those who ate a placebo. 

Apples

According to surveys, apples are the most consumed fruit in the United States. They are naturally rich in pectin, a type of soluble fiber that works to improve the transit time of food in the digestive system. Pectin helps to absorb water in the digestive tract, which creates larger, softer stools that are easier to eliminate. Researchers note that supplementing with pectin can increase colon transit time and decrease constipation symptoms. 

Prunes

Potentially one of the most effective constipation remedies, prunes are rich in fiber and sorbitol, making them a natural laxative that can stimulate bowel movements. Studies indicate that prunes significantly improve stool consistency and increase the number of CSBMs when compared to psyllium, another form of soluble fiber that is occasionally used as a laxative. 

Psyllium

To round out the list of foods that help you poop, we have psyllium. Psyllium can come in husk or powder form, and supplement manufacturers use it in laxatives because it increases the bulk of stool. It does this by drawing in water to ease the passage of stool. According to several studies, psyllium can reduce straining, improve stool frequency and consistency, and reduce stomach pain. Although psyllium isn’t as effective as prunes, it is a natural laxative to experiment with if you have a prune allergy. 

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Parkinson’s disease is a neurological disorder that can get progressively worse. It is characterized by dopamine drops in certain areas of the brain. These dopamine decreases can cause people to experience tremors (the most common symptom), stiffness, and loss of balance. Because there is currently no cure for the condition, treatment tends to focus on reducing the severity of symptoms and improving overall quality of life. 

Health experts encourage people with Parkinson’s disease to engage in different activities that focus on fine motor skills and cognition. Additionally, physical exercises that require mobility and balance are also beneficial. Staying active, both mentally and physically, can help strengthen muscles that may prevent dementia. Continue reading to learn about beneficial crafts and activities for those living with Parkinson’s disease. 

Singing

Have you ever seen those videos of people with dementia or Alzheimer’s disease who listen to a song that gives them a rejuvenating jolt? They know all the words and it triggers other memories that relate to that song. Singing, in addition to assisting with memory, works to strengthen the vocal muscles. That is especially important for people with Parkinson’s disease because vocal tremors or difficulty speaking can occur as the condition advances.

Playing Virtual Reality And Video Games

You can use technological advancements to exercise important skills. Virtual reality and video games require mind-body coordination. Most of these games also require problem-solving skills, memory, and strategy to win or complete. Depending on the game and gaming system, you may be required to use a controller or keyboard, which utilizes fine motor skills. There are also reflex games that do not involve screen time and yield the same benefits. 

Cooking

Cooking can help recall ingredients and measurements, and it offers the opportunity to follow steps in order. It can also be a social opportunity to connect with others while cooking and after when you enjoy the meal. As Parkinson’s progresses, it’s possible that patients may not be able to cook for themselves, or they may need assistance. Include someone with Parkinson’s disease in the cooking process as much as possible to enhance self-esteem and to create memories together. 

Knitting And Painting

Just like children, people with cognitive disorders can benefit from doing activities that require fine motor skills. People with Parkinson’s can experience tremors and have difficulty moving their hands. It’s also possible for them to experience feelings of depression as a result of declining physical and mental abilities. Creating something, such as a painting or a scarf, from scratch provides the opportunity to reduce stress, feel a sense of accomplishment, and focus on hand movements. 

Exercising

Daily physical exercise can benefit Parkinson’s patients. Walking, swimming, yoga, and cycling are all great physical exercises that can improve balance, mobility, and flexibility. According to research, physical activity benefits can continue for months after training ends. Some studies indicate that physical activity may slow the progression of Parkinson’s disease. 

Solving Puzzles

Be it a jigsaw puzzle or a crossword puzzle, puzzles require concentration and memory. Solving puzzles, then, is a valuable cognitive exercise. Crossword puzzles also require word recall, while word searchers can help with word identification. People with Parkinson’s may experience cognitive changes that can affect attention, mood, and motivation. That’s why it is important to engage the brain with problem-solving activities.

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