HEALTHY LIVING

10 Simple Tricks For Improving Digestion

Published

12 months ago

September 12, 2023

Digestion is a basic process that plays a vital role in maintaining our overall health and well-being. It is the body’s way of breaking down food into essential nutrients, which are then absorbed and used for energy, growth, and repair.

A healthy digestive system ensures that we receive the maximum benefits from the food we consume. However, many factors can disrupt this intricate process, leading to digestive discomfort and health issues.

In this comprehensive yet friendly guide, you will explore a variety of strategies and tricks to improve digestion naturally. Let’s go!

10 Simple Tricks For Improving Digestion

1. Eat Mindfully:

One of the most fundamental steps in improving digestion is practising mindful eating. This means paying attention to what you eat and how you eat it. Avoid distractions like watching TV or using electronic devices while eating. Chew your food thoroughly, as digestion begins in the mouth with the action of enzymes in saliva breaking down carbohydrates.

Chewing well also reduces the risk of swallowing air, which can cause bloating.

2. Choose Whole, High-Fiber Foods:

Incorporate a balanced diet, rich in whole foods such as fruits, vegetables, whole grains, legumes, and nuts. These foods are high in dietary fibre, which promotes regular bowel movements, prevents constipation, and aids in the overall digestive process.

Fibre also feeds the beneficial bacteria in your gut, fostering a healthy gut microbiome.

3. Stay Hydrated:

10 Simple Tricks For Improving Digestion

Adequate hydration is essential for maintaining healthy digestion. Water helps dissolve and transport nutrients, softens stools, and supports the smooth movement of food through the digestive tract.

Aim to drink at least 8 glasses of water a day, and increase your intake when consuming high-fiber foods.

4. Probiotics and Fermented Foods:

Probiotics are beneficial bacteria that can help balance the gut microbiome, promoting better digestion. You can incorporate probiotics into your diet through foods like yoghurts, milk drinks, fura da nono, kimchi, and kombucha. These foods can improve gut health and help avoid digestive issues like gas and bloating.

5. Manage Stress:

Chronic stress can negatively impact digestion. The body’s “fight or flight” response diverts blood away from the digestive organs, which can slow down digestion and lead to discomfort.

Practising stress management techniques like meditation, deep breathing exercises, yoga, or mindfulness can significantly improve digestive health.

6. Regular Exercise:

10 Simple Tricks For Improving Digestion

Physical activity plays a crucial role in maintaining a healthy digestive system. Regular exercise can help stimulate the muscles of the digestive tract, speeding up the movement of food and preventing constipation.

Go for at least 30 minutes of moderate exercise most days of the week.

7. Portion Control:

Overeating can put excessive strain on the digestive system. It’s important to eat in moderation and be mindful of portion sizes. Smaller, more frequent meals can be easier for your body to digest than large, heavy meals.

8. Avoid Trigger Foods:

Identify foods that trigger digestive discomfort and try to avoid them. Common culprits include spicy foods, fatty foods, caffeine, and carbonated beverages.

Keep a food diary to track which foods may be causing issues and adjust your diet accordingly.

9. Chew Ginger or Peppermint:

Both ginger and peppermint have been used for centuries to aid digestion. Chewing on a piece of ginger or peppermint after a meal can help reduce gas, bloating, and indigestion.

10. Seek Professional Help:

10 Simple Tricks For Improving Digestion

If you continue to experience digestive problems despite making dietary and lifestyle changes, consult a healthcare professional.

Digestive disorders such as irritable bowel syndrome (IBS), celiac disease, or gastroesophageal reflux disease (GERD) may require medical intervention.

Improving digestion is a multifaceted process that involves both dietary and lifestyle adjustments. However, you must keep in mind that individual responses to these strategies listed above may vary. With that, it is important to adjust your approach to your specific needs and consult with a medical care provider if digestive issues persist.

Now that you have learned the tricks dir improving digestion, also note that “A healthy digestive system is the foundation of overall well-being”, so you must invest in your digestion for a happier and healthier life.

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HEALTHY LIVING

10 Breathing Exercises For Stress Relief

Published

7 hours ago

September 7, 2024

Adaeze Okechi

Breathing Exercises For Stress Relief | fab.ng

For high stress relief, incorporate breathing exercises into your routine. These exercises can promote calmness and relaxation, requiring only a quiet space for focused attention on your breath.

Breathing exercises don’t need to consume a significant portion of your day. The key is to allocate time for mindful breathing. Start with 2 to 5 minutes daily, gradually increasing the duration as the practice becomes comfortable and familiar.

Aim for multiple daily sessions, scheduling specific times or practising conscious breathing as needed.

Explore the following 10 breathing exercises for stress relief to discover which ones resonate with you. You might find immediate appeal in certain respiratory techniques.

10 Breathing Exercises For Stress Relief

1. Diaphragmatic Breathing

Diaphragmatic breathing, also known as belly breathing, helps you engage your diaphragm properly. A 2020 meta-analysis indicates that this type of breathing is especially beneficial for individuals with chronic obstructive pulmonary disease (COPD), heart problems, or cancer.

Additionally, it can help reduce stress and manage challenges related to conditions like eating disorders, constipation, high blood pressure, and migraine headaches.

Practice diaphragmatic breathing for 5 to 10 minutes, 3 to 4 times daily. While it may feel tiring initially, the technique should become easier and more natural over time.

Lie on your back with your knees slightly bent and your head on a pillow. You can place a pillow under your knees for added support.
Place one hand on your upper chest and the other below your rib cage, so you can feel the movement of your diaphragm.
Slowly inhale through your nose, feeling your stomach press against your hand while keeping your other hand as still as possible.
Exhale using pursed lips while tightening your abdominal muscles, ensuring your upper hand remains completely still.

To make the exercise more challenging, you can place a book on your abdomen. Once you’ve mastered belly breathing lying down, you can try it while sitting in a chair and eventually incorporate it into your daily activities.

2. Pursed Lip Breathing

Pursed lip breathing is a straightforward technique designed to slow down your breathing by applying deliberate effort with each breath. You can practice this technique anytime, and it is particularly beneficial during activities like bending, lifting, or climbing stairs.

Begin by practising pursed lip breathing 4 to 5 times a day to learn the correct breathing pattern.

Relax your neck and shoulders.
Keep your mouth closed and inhale slowly through your nose for a count of 2.
Pucker or purse your lips as if you’re going to whistle.
Exhale slowly by blowing air through your pursed lips for a count of 4.

3. Breath Focus Technique

The breath focus technique combines deep breathing with imagery or focus words and phrases. Choose a focus word that makes you feel relaxed, happy, or neutral—words like “peace,” “let go,” or “relax” work well.

As you develop your practice, start with a 10-minute session and gradually increase the duration until you reach at least 20 minutes.

Sit or lie down in a comfortable position.
Bring your awareness to your breathing without trying to alter it.
Alternate between normal and deep breaths a few times, observing the differences between them. Notice how your abdomen expands with deep inhalations and how shallow breathing feels in comparison.
Practice deep breathing for a few minutes.
Place one hand below your belly button, keeping your belly relaxed, and observe how it rises with each inhale and falls with each exhale. Let out a loud sigh with each exhale.
Begin the breath focus practice by combining deep breathing with imagery and a focus word or phrase that supports relaxation. Imagine the air you inhale brings waves of peace and calm throughout your body, mentally saying, “Inhaling peace and calm.”
As you exhale, imagine the air washing away tension and anxiety, mentally saying, “Exhaling tension and anxiety.”

4. Lion’s Breath

Lion’s breath is an invigorating yoga breathing practice that can help release tension in your jaw and facial muscles. Also known as Lion’s Pose or Simhasana in Sanskrit, this technique is a great way to energize your body and mind.

Sit in a comfortable position, either back on your heels or with your legs crossed.
Press your palms against your knees with your fingers spread wide.
Inhale deeply through your nose while opening your eyes wide.
At the same time, open your mouth wide, stick out your tongue, and aim the tip towards your chin.
Contract the muscles at the front of your throat as you exhale forcefully through your mouth, making a long “haaa” sound.
You can direct your gaze to the space between your eyebrows or the tip of your nose.
Repeat this breath 2 to 3 times.

5. Equal Breathing

Equal breathing, or Sama Vritti in Sanskrit, involves making your inhales and exhales of equal duration. This technique helps bring balance and steadiness to your breath, improving mental well-being and increasing oxygen supply to the brain and lungs.

Find a breath length that is neither too easy nor too difficult, typically between 3 and 5 counts, and maintain it throughout the practice.

Sit in a comfortable position.
Inhale and exhale through your nose.
Count during each inhale and exhale to ensure they are of equal length. Alternatively, you can repeat a word or short phrase during each breath.
If comfortable, add a slight pause after each inhale and exhale for breath retention.
Continue this breathing pattern for at least 5 minutes.

Once you become accustomed to equal breathing while seated, try incorporating it into your yoga practice or daily activities.

6. Alternate Nostril Breathing

Alternate nostril breathing, known as Nadi Shodhana Pranayama in Sanskrit, is a relaxing breathing practice that enhances cardiovascular function and lowers heart rate.

This technique is most effective when practised on an empty stomach. If you are feeling sick or congested, it’s best to avoid this practice. Keep your breathing smooth and even throughout the session.

Sit comfortably in a seated position.
Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm while keeping the other fingers extended.
After an exhale, gently close your right nostril with your right thumb.
Inhale slowly through your left nostril, then close it with your right pinky and ring fingers.
Release your thumb to open your right nostril and exhale through it.
Inhale through your right nostril, then close it.
Release your fingers to open your left nostril and exhale through this side.

This sequence completes one cycle. Continue this breathing pattern for up to 5 minutes, finishing your session with an exhale on the left side.

7. Resonant/Coherent Breathing

Resonant breathing, also known as coherent breathing, involves breathing at a rate of 5 full breaths per minute. This rate maximizes heart rate variability (HRV), reduces stress, and can alleviate symptoms of depression when combined with Iyengar yoga, according to a 2017 study.

Inhale for a count of 5.
Exhale for a count of 5.
Continue this breathing pattern for at least a few minutes.

8. Deep Breathing

Deep breathing helps relieve shortness of breath by preventing air from getting trapped in your lungs and allowing you to breathe in fresh air. This technique can help you feel more relaxed and centred.

While standing or sitting, draw your elbows back slightly to allow your chest to expand.
Take a deep inhalation through your nose.
Hold your breath for a count of 5.
Slowly exhale through your nose.

9. Humming Bee Breath

Humming Bee Breath, a yoga breathing technique, creates a soothing sensation that brings instant calm, particularly around your forehead. This practice can help alleviate frustration, anxiety, and anger.

Research suggests that it may help lower your heart rate, improve mental clarity, and reduce stress.

Sit comfortably with your eyes closed and your face relaxed.
Place your first fingers on the tragus cartilage, which partially covers your ear canal.
Inhale deeply, then gently press your fingers into the cartilage as you exhale.
Keep your mouth closed and produce a loud humming sound.
Continue this practice for as long as it feels comfortable.

10. Sitali Breath

Sitali breath is a yoga breathing practice that helps cool your body and relax your mind. While practising Sitali breath, slightly extend your breaths without forcing them. Since you inhale through your mouth, choose a place free of allergens and air pollution for this practice.

Sit in a comfortable position.
Stick out your tongue and curl the outer edges together. If your tongue doesn’t curl, you can purse your lips.
Inhale through your mouth.
Exhale through your nose.
Continue breathing this way for up to 5 minutes.

What is the 4-7-8 breath method?

The 4-7-8 breathing technique involves inhaling for a count of 4 seconds, holding the breath for 7 seconds, and then exhaling slowly for 8 seconds. This method is designed to promote relaxation and reduce stress.

What are the 5 main breathing exercises for stress relief?

To alleviate stress, you can try various breathing techniques, including alternate nostril breathing, humming bee breathing, Lion’s breath, equal breathing, and the breath focus technique. Simply concentrating on your breath for a few minutes can significantly impact your stress levels.

How to fix shallow breathing?

If you frequently experience shallow, rapid breathing—known as tachypnea—it could indicate an underlying health condition. It’s important to consult a healthcare professional to receive a proper diagnosis and treatment plan tailored to your needs.

You can begin practising most of these breathing exercises immediately. However, if you have any medical concerns or are taking medications, it’s advisable to consult your doctor first.

For more in-depth guidance on breathing practices, consider reaching out to a respiratory therapist or a yoga teacher who specializes in this area. If you encounter any discomfort or agitation while practising, discontinue the exercise.

If you enjoyed reading “Breathing Exercises for Stress Relief” and would want to read more, visit here.

HEALTHY LIVING

7 Leading Gen Z Fitness Trends

Published

1 week ago

August 31, 2024

Adaeze Okechi

Welcome to the Gen Z fitness trends! These young adults, aged 18 to 24, aren’t just following a trend but living a healthy lifestyle. Recent studies show that more Gen Zers are hitting the gym regularly than ever before. The survey found that almost half of them exercise multiple times a week – that’s way higher than the average person.

Why are Gen Zers so into fitness? For one, they care deeply about their health. Plus, social media has made it super easy to find fitness influencers and health tips.

As a generation that loves convenience, tech, and personalized experiences, Gen Zers have specific demands when it comes to fitness. This can make it tough for businesses to stand out in the crowded fitness market. But by keeping up with the latest Gen Z fitness trends and offering customized experiences, businesses can win over this lucrative market.

With so many fitness options out there, Gen Zers can feel overwhelmed when choosing the right workout. This is where fitness businesses can step in and offer solutions. We’ll explore the top Gen Z fitness trends and show how businesses can cater to this generation of fitness fanatics. Let’s get started!

Trend 1: Gen Z wants to workout wherever and whenever

Gen Z loves flexibility and convenience. That’s why it’s no surprise that more or less of them prefer to exercise both at the gym and at home. They want the freedom to choose where and how they workout, depending on their schedule and mood.

As a fitness business owner, remember this. Some Gen Zers might prefer home workouts due to busy schedules or personal preferences, while others crave the energy and community of a gym. Offering both options is key to attracting and keeping Gen Z clients.

Whether you provide virtual and on-demand options or physical gym space, emphasize the convenience and flexibility of your offerings. Show them how easy it is to book and access your services, no matter where they are.

Trend 2: Digital fitness is a hit with Gen Z

With the rise of technology, digital fitness platforms have become super popular with Gen Z. They provide the convenience and flexibility they want. Recent research shows that most Gen Z fitness fanatics believe fitness apps can improve their health. Plus, some Gen Z adults own a home gym or some type of on-demand guided workout program.

As a fitness business owner, keep this trend in mind when catering to Gen Z clients. Consider how your gym or studio can utilize the equipment that clients have invested in. While some of their new equipment comes with guided workouts, other equipment like adjustable weights, flexible bands, and slide boards can be used in digital workouts from gym and studio owners.

Trend 3: Gen Z loves wearable tech

Wearable technology like fitness trackers and smartwatches is a must-have for Gen Z fitness enthusiasts. Whether it’s a Fitbit or another type of wearable fitness tracker, most Gen Zers have one, and more of them plan to get one in the future – that’s more than twice the rest of the population.

These devices track physical activity, sleep, heart rate, and other important health metrics. Fitness businesses can leverage this trend to create a more engaging and personalized client experience. This can be done by integrating certain fitness tracking platforms that use wearables like Spivi, AccuroFit, or MyZone.

Trend 4: Gen Z prefers variety in their workouts

The Gen Z loves to mix it up. Compared to five years ago, Gen Z is exercising more and prefers a variety of activities in their workouts.

35% like weightlifting and strength training.
31% perform aerobic or cardio exercises, and 58% specifically run or jog at least once a week.
24% prefer a group class like yoga or Pilates.
18% enjoy cross-training – a method that utilizes several modes of training beyond their main sport or fitness regimen.

Remember to offer a variety of fitness classes and activities at your studio or gym to keep your Gen Z clients engaged and coming back for more.

Trend 5: Mental health matters to Gen Z

Gen Z is increasingly interested in taking care of their mental and emotional health in addition to their physical health. Why? Research shows that some Gen Zers have been diagnosed with a mental health condition, and most of them say it was due to the pandemic.

Other data shows that 56% of Gen Zers were lonelier and more anxious than other generations during the pandemic and twice as likely to battle depression.

As a fitness business owner, recognize the mental health struggles your clients may be experiencing and provide resources and support to help them cope. One solution is to offer mind-body practices like yoga and meditation, which are proven to reduce stress, depression, and anxiety.

But it’s not just about offering classes. Check in with your clients regularly by texting, calling, or creating a safe space for them to talk about their mental and emotional health. This can build trust and create a supportive community within your studio or gym.

Remember, mental health is just as important as physical health. By prioritizing both, you can help your clients achieve holistic wellness.

Trend 6: Gen Z values sustainability and plant-based diets

Gen Z is a generation that cares deeply about sustainability and protecting the environment. This makes them one of the most values-based consumer groups. As a result, they seek out environmentally friendly choices, especially in the products they buy and the food they eat.

What does this mean for your fitness studio or gym? Gen Zers value authenticity, so businesses that prioritize sustainable practices should do so genuinely and transparently. If you share these values, continue to promote them by stocking up on eco-friendly products, fitness equipment, and merchandise, and reducing your waste whenever possible.

This can help you build trust with Gen Z consumers, who are known to research and evaluate a company’s values before making a purchase.

Additionally, when you suggest whole-foods-based diet plans and shopping lists with plenty of vegetables, your Gen Z clients are more likely to stick with it, considering their experience with sustainable food choices.

Trend 7: Gen Z is all over social media

Gen Z fitness influencers thrive on social media platforms like Instagram and TikTok. More than one in four Gen Zers follow fitness influencers, and three in four follow more than 10.

With 80% of Gen Z purchases influenced by social media, fitness businesses should leverage social media to reach this highly engaged audience. Video ads are particularly effective, as most Gen Zers say they click on video ads more than any other format. Fitness businesses can also partner with fitness influencers to reach a wider audience and increase brand awareness.

However, it’s not just about creating ads and partnerships. Fitness businesses can also use social media to connect with their audience on a personal level by sharing behind-the-scenes content, and success stories, and even hosting live workouts. These efforts can help build a loyal following and generate positive word-of-mouth.

Win over Gen Z today!

If you’re a fitness business owner, you need to understand the unique fitness trends and preferences of Gen Z clients. From mental health to sustainability and social media influence, there are many trends you can use to connect better with this generation.

With built-in rewards, fitness tracking, and wearable technology integrations, you can boost engagement and add value to your memberships. This can help you better meet the needs of Gen Z, leading to happier and more loyal clients.

For more tips and updates on health and fitness, visit here.

HEALTHY LIVING

10 Mindfulness Exercises For Your Daily Routine

Published

2 weeks ago

August 24, 2024

Adaeze Okechi

Mindfulness Exercises For Your Daily Routine | fab.ng

Mindfulness exercises are a simple yet powerful tool to reduce stress, improve focus, and enhance overall well-being. Here are ten mindfulness exercises you can incorporate into your daily life.

Mindful Breathing

This is a fundamental mindfulness practice. Find a quiet place, sit comfortably, and close your eyes. Focus on your breath. Inhale slowly and deeply, then exhale slowly. Notice the sensations of your breath as it enters and leaves your body. This simple exercise can help calm your mind and reduce anxiety.

Body Scan Meditation

This technique involves bringing your attention to different parts of your body. Start by focusing on your feet, then move slowly up your body, noticing any sensations without judgment. This helps you connect with your physical self and release tension.

Mindful Eating

Instead of rushing through your meals, savour each bite. Pay attention to the taste, texture, and smell of your food. This practice helps you appreciate your meals and can lead to healthier eating habits.

Walking Meditation

Turn your daily walks into mindfulness practice. Focus on the sensations of walking, the feel of the ground beneath your feet, and the sounds around you. This can be a refreshing way to clear your mind.

Gratitude Journaling

Every day, write down things you’re grateful for. This practice shifts your focus to the positive aspects of your life, improving your overall mood.

Mindfulness in Nature

Spend time in nature and engage your senses. Notice the sights, sounds, smells, and textures around you. This connection with the natural world can be incredibly grounding.

Mindful Listening

When someone is talking to you, give them your full attention. Avoid distractions and truly listen to what they’re saying. This improves communication and strengthens relationships.

Digital Detox

Take breaks from screens. Spend time without your phone, computer, or TV. This allows your mind to rest and recharge.

Mindful Movement

Any physical activity can be mindful. Whether it’s yoga, dancing, or simply stretching, focus on the movements and sensations in your body.

Self-Compassion

Treat yourself with kindness and understanding. Acknowledge your imperfections and practice self-forgiveness. This boosts self-esteem and resilience.

Remember, consistency is key when practising mindfulness. Start with small steps and gradually increase the time you dedicate to these exercises. With time, you’ll notice positive changes in your overall well-being.

What are 5 ways I can practice mindfulness exercises?

You can also practice mindfulness when you:

Give your full attention to what is happening around you. It is challenging to decrease your speed and observe details in a fast-paced environment.
Concentrate on the present time.
Make a conscious effort to bring an open, understanding, and perceptive focus to all your actions.
Treat yourself kindly. Show yourself the same care and consideration you would extend to a close friend.
Direct your attention to your breath.

Would you like to learn more about some specific mindfulness exercises?

Check more updates here.