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Proper running form is crucial in order to reduce your risk for injuries and perform your best. Whether you’re an experienced runner or just starting out, these nine tips will help you tweak your form to perfection: 

  1. Keep your shoulders down and back 

Hunching your shoulders can trigger neck stiffness, rotator cuff injuries, and muscle soreness. That’s why it’s important to roll your shoulders back and down, and try to keep them loose.

  1. Swing your arms from the shoulder

The way you swing your arms while you run also matters. You should swing your arms from front to back rather than side to side. This will make your stride more efficient.

  1. Don’t bounce 

Bouncing too high when you run means your body lands with more force, necessitating your joints to absorb more shock which can cause knee injuries. To combat this, try to propel yourself forward rather than upwards when you run.

  1. Align your lower body

While a long stride may mean you run further, don’t overextend your knees. When your foot makes contact with the ground, your knee should be slightly bent and in line with the middle of your foot, says Watson. This helps joints absorb shock.

  1. Look ahead 

Try to keep looking towards the horizon and keep your chin parallel to the ground. This helps keep your head in a neutral position, minimizing the strain on your neck.


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Health and Fitness

5 ways to relieve stress naturally




1. Exercise 


The main way exercise helps relieve stress is by increasing endorphins, leading to the so-called “runner’s high,” Hagopian says. Endorphins are the hormones produced naturally by your brain to alleviate pain and reduce stress. Exercise also ultimately decreases the levels of hormones associated with stress, including cortisol and adrenaline. 



2. Practice relaxation techniques

Usually, when you are stressed, you breathe faster and take shallow breaths, because your heart is racing. Other people actually hold their breath, Hagopian says. Slowing down your heart rate by focusing on your breath can help.



3. Eat a healthy diet 

Another key to managing stress is your diet. Healthy nutrition is super important. Eating lots of fast food, or food with a lot of processed flour or sugar, is going to make you feel worse.



4.Connect with loved ones 

When you are feeling stressed, reaching out to your friends and family can help. Studies have found that people with less social support are more reactive to stress, exhibiting increased heart rates, blood pressure, and hormone levels, according to a 2007 review published in the journal Psychiatry. 



5. Laugh 

When you laugh, you take in more oxygen-rich air, which stimulates your heart, lungs, and muscles. It also increases your release of endorphins, improves circulation, and helps you relax your muscles, which are often tense when you are stressed.

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Health and Fitness

5 Anxiety Causing Foods To Avoid Eating




Did you know that foods can cause anxiety and anxiety like symptoms? Some of the most popular foods we enjoy might just be causing your anxiety. You won’t believe what foods make the list. In fact, you might be eating or drinking one of them right now.


1. Caffeine



Caffeine might make you feel wide awake and full of energy, but it can also lead to anxiety. First, caffeine depresses serotonin in your brain, and this makes you feel depressed and irritable. Second, caffeine makes you urinate more frequently.

This can cause dehydration, leading to depression. Third, caffeine can interfere with sleep cycles and that causes stress.

Avoid coffee, soda, and hot chocolate as much as possible. You may sleep better and won’t feel as jittery.



2. Sugar



Sugar causes anxiety as it spikes your blood sugar. Your body increases insulin production and that makes you feel tired.

Fruit juice is just as bad as soda when it comes to adding sugar immediately into your system. Once you lose fruit from fruit juice, you are drinking sugar water.

Sweets, cakes, and other treats might make you feel good while you are eating them, but afterwards, you’ll be dropped and feel anxious afterward. Do yourself a favor and try to avoid sugar.



3. Alcohol


Since alcohol is a depressant, you can expect alcohol to cause anxiety. It might make you feel temporarily better, but…. Alcohol causes insomnia. You fall asleep easily but as the alcohol wears off, sleep quality declines. You might have bad dreams or panic attacks.

Alcohol causes dehydration and that, as we know, leads to depression.

You might feel more social if you drink, but alcohol depresses serotonin levels, increasing anxiety.

Drinking won’t help your anxiety and it will make it worse.



4. Energy Drinks



How about a boost of energy with a side of depression and anxiety? Energy drinks fit that bill exactly. Loaded with caffeine, sugar, and chemicals, these drinks can cause abnormal heart rhythms and sleep issues.  Both those increase feelings of anxiety and depression.

Don’t fool yourself into thinking that artificial sugars are any better for you. Research suggests there is a link between sugar and artificial sugars and depression. Plus, artificial sweeteners make you crave calories, and the cycle continues.



5. MSG and Gluten


Gluten and MSG have been linked to anxiety in sensitive people. MSG is a gluten derivative. Gluten is found naturally in wheat products (see white flour). MSG is a flavor enhancer and is found in processed foods, Asian food, and frozen meals. Soy sauce often contains both gluten and MSG.

Researchers have found that people with untreatable anxiety respond very well to a gluten-free diet, suggesting that there is a direct correlation between the two.


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Health and Fitness

5 Habits that will keep you FIT FOREVER




5 Habits that will keep you FIT FOREVER

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