5 Best Diets For Women

 The right diet can support a woman through her various stages of life, promoting healthy weight loss, increased energy, and improved mood.

Women have a higher nutrient requirement during certain stages of life, including menstruation, pregnancy, and postpartum. This means it’s important to get adequate intake of iron, calcium, magnesium, vitamin D, and folic acid.

1. The Mediterranean Diet

The Mediterranean diet, which is rooted in Greece and Italy, has been shown to be one of the best diets for women. It promotes healthy weight management, a lower risk of heart disease, and it can also help fight cancer.

It's high in fruits and vegetables, whole grains, legumes, nuts, and olive oil. It also emphasizes seafood and dairy products in moderate amounts.

Foods that aren't included in the Mediterranean diet include processed foods, sugary beverages and red meat. The diet is also low in salt.

Eating this way can be hard, but it's a great option for those trying to lose weight or control their blood pressure. The diet is also low in saturated fats and cholesterol.

Researchers say the diet helps prevent a range of diseases, including heart disease, stroke, and diabetes. Moreover, it can reduce the risk of Alzheimer's and other types of dementia.

The diet also limits processed foods like white flour and refined sugar. It emphasizes fresh fruit and vegetables, whole grains and lean proteins, which are high in fiber, vitamins and minerals.

It also includes a limited amount of fish and poultry, which are high in omega-3 fatty acids. It's important to choose fresh, untreated and unsalted fish like salmon, sardines and tuna.

A few tablespoons of extra-virgin olive oil is recommended daily. This oil replaces unhealthy saturated fats with good-for-you monounsaturated and polyunsaturated fats.

The Mediterranean diet is also high in fiber, which is good for your heart health and metabolism. A high-fiber diet can improve diabetes and glucose intolerance, as well as keep you feeling full.

2. The DASH Diet

The DASH Diet is a high-quality diet that provides plenty of fruits, vegetables, low-fat dairy, beans, nuts and other healthy foods. It can help you lower blood pressure, improve cholesterol and triglyceride levels, and reduce inflammation -- all of which are important factors in your heart health.

It is also known for its ability to help you lose weight and prevent or manage diabetes. This is because it focuses on avoiding processed foods and high-sodium foods, and it encourages people to eat more fresh fruit and vegetables.

Despite this, the DASH diet isn’t a quick fix. It takes time to get used to eating low-sodium food and eliminating other unhealthy foods.

A diet that is high in sodium is linked to an increased risk of high blood pressure, so it’s recommended that you limit your intake to no more than 2,300 milligrams a day, which is in line with the American Heart Association’s recommendations. To help you stick to this amount, the DASH diet includes plenty of low-sodium, low-fat dairy products, lean meat, poultry and fish, and a variety of fresh fruits and vegetables.

The DASH diet also limits saturated fats and trans fats, which are found in butter, fatty cuts of meat and whole-fat dairy products, and fried foods. These fats can raise your cholesterol levels, so it’s important to limit your intake of these foods and substitute them with healthy fats instead.

The DASH diet is easy to follow and can be helpful in lowering your cholesterol and blood pressure. In addition, the diet can help you improve your bone strength and prevent osteoporosis because of the extra calcium and vitamin D it provides. It is also good for reducing your risk of cancer because of the antioxidants it contains.

3. The MIND Diet

The MIND diet is a brain-healthy eating plan that reduces Alzheimer’s risk and promotes overall cognitive health. It includes plenty of fruits, vegetables and lean proteins. It also limits saturated fats, sugars, and dairy.

Its emphasis on leafy green vegetables and berries may reduce inflammation and oxidative stress, which are two major factors in Alzheimer’s disease. It also includes foods that are rich in omega-3 fatty acids, such as fish and nuts.

Several studies have shown that people who eat a healthy diet can significantly reduce their chances of developing Alzheimer’s disease or other forms of dementia. The MIND Diet is one of the most promising and effective ways to prevent or delay the onset of Alzheimer’s and other diseases related to ageing.

Another benefit of the MIND Diet is that it helps balance blood sugar levels. It encourages consumption of whole grains, vegetables, legumes, and fruit, all of which are high in fiber. The diet also limits the amount of saturated fats and sugars in the diet to protect against diabetes.

You should eat at least 3 servings of whole grains per day, including oatmeal and brown rice. You should also include at least one green leafy vegetable and at least one other veggie in your diet every day.

The MIND Diet recommends that you eat a meal made from fish, poultry and beans at least twice a week, and snack on nuts and strawberries most days of the week. It also recommends that you limit the amount of butter you eat to less than 1 teaspoon a day, and the amount of cheese, fast food or fried food you eat to less than a serving per week.

4. The Noom Diet

Noom is an app-based diet that uses psychology to help you make smart food choices. It doesn’t restrict any specific foods, but it does emphasize balance and long-term behavior change.

Noom divides foods into red, yellow and green categories based on their caloric density. Low-calorie-dense foods promote fullness and reduce weight, according to Noom’s website.

Green foods are fruits, vegetables, whole grains and a variety of lean proteins. These foods are low in calories and high in nutrients, so they’re great for maintaining a healthy weight while also improving your overall health.

Yellow foods are meats, legumes and low-fat dairy products. These foods contain more calories and less nutrients than green-labeled items, but they can still be included in a balanced meal if the rest of the day consists mostly of green foods.

Orange foods, on the other hand, are high in calories and may not be good for you if eaten in excess. However, they’re not off-limits and can be eaten in small amounts as a snack or a light meal.

In addition to helping you track your food and calories, Noom’s coaches provide support and encouragement. This can be helpful if you’re new to the diet or if you’re struggling to make changes.

Ultimately, the Noom Diet is a great choice for women who are looking to lose weight while still eating a variety of nutritious foods. Although Noom doesn’t restrict any foods, it does encourage you to eat more of the healthy ones and less of the calorie-dense ones. It’s also a good option for women who struggle with disordered eating habits or an unhealthy relationship with food.

5. The Galveston Diet

The Galveston Diet is a new anti-inflammatory diet that's becoming a popular option for women. The diet is designed specifically for perimenopause and menopause, and can help to reduce weight gain and other common menopausal symptoms.

The program focuses on anti-inflammatory foods like vegetables, fruits and whole grains. It also recommends reducing consumption of simple carbs and eating more high-quality fats and protein.

Some research shows that reducing the amount of carbohydrates in a diet and increasing the intake of healthy fats can help to improve insulin resistance and decrease body fat in women. However, larger studies are needed to confirm the benefits of this eating plan.

Many of these dietary plans also promote intermittent fasting, which can be difficult for some people to adhere to. This can be a problem for those who have medical conditions that require careful monitoring of their blood sugar levels.

Unlike some diets that restrict calories, the Galveston Diet emphasizes healthy meal options and limits foods that contribute to inflammation. It also helps to limit your intake of processed foods and added sugars, which is a big win for those who are struggling with their health.

Aside from a strict diet, the Galveston Diet also encourages meal prep to set you up for success. This makes it easier for you to have nutritious meals on hand when you need them, as opposed to relying on convenience foods or pre-made meals that are not always healthy.

The Galveston Diet is an effective and safe way for women to lose weight and improve their overall health. It's a great option for those who want to try something different than the Mediterranean Diet or DASH diet, which are both more traditional approaches to weight loss.

The Benefits of the Vegan Diet

 Whether you’re a vegan or just trying to get more plant-based foods into your diet, a vegan diet can be a healthy choice. It can lower your risk for chronic diseases like diabetes and heart disease, as well as aid weight loss.

A vegan diet is also rich in nutrients and low in saturated fats. It’s important to eat a variety of fruits, vegetables, whole grains and beans to get the most nutrients from your vegan meals.

Protein

Protein is an essential nutrient that helps your body repair damaged tissues, build new ones and keep your bones strong. It's found in many foods including nuts, quinoa, beans and grains.

You'll want to make sure you get enough protein on a vegan diet to prevent a deficiency. The most important thing is to eat a variety of healthy protein-rich foods throughout the day, such as legumes, nut butters and whole grains.

One cup of cooked legumes, such as chickpeas, kidney beans, pinto beans and navy beans, contains 15-18 grams of protein. Legumes like lentils and split peas also provide a significant amount of protein.

Nuts, quinoa and seeds are excellent sources of protein as well, but it's important to make sure you include a wide range of foods on your diet in order to get enough amino acids. There are 22 amino acids that your body can make on its own, but nine of these are called "essential" and you must eat them to remain healthy.

In addition to protein, vegans should make sure they are getting adequate amounts of B vitamins and iron. Adding more whole grains such as brown rice and quinoa, which are high in iron, will help you meet your protein needs while providing additional nutrients your body needs to stay healthy.

A low-fat, plant-based diet can reduce joint pain in people with rheumatoid arthritis, a type of arthritis that causes inflammation. Studies have also shown that a plant-based diet can improve your heart health, lower cholesterol and blood pressure and may even improve your chances of living longer. Despite some of the nutritional challenges, being vegan can be a great way to live a healthier life.

Calcium

The best way to meet your calcium needs is by eating a variety of foods. The vegan diet is a good option because it includes an abundance of fruits and vegetables that are rich in calcium.

The recommended daily allowance of calcium for adults is 1000 mg. This number can vary depending on age, with children and teens needing more.

Getting enough calcium is important for bone health and preventing osteoporosis in later life. It also helps keep the body functioning normally.

However, some people have trouble meeting their calcium needs through food alone. For these people, supplements can help fill the gap and provide the additional calcium needed for optimal bone health.

Some calcium-fortified plant milks are also a good source of this mineral. Tofu, soy milk, oat milk and nut milks are all good choices.

Other good sources of calcium include dark leafy greens, like kale and spinach. These vegetables contain less calcium overall than dairy, but they have a higher bioavailability.

A cup of cooked bok choy, for example, contains 160 mg of calcium while a cup of milk only has 100 mg. This means that the body can absorb about 80 percent of the calcium from a cup of bok choy, compared to about 30% absorbed from a cup of milk.

Dried fruits such as raisins, figs, and apricots are another excellent source of calcium. They are also high in vitamin D, which aids in the absorption of calcium.

Although dairy is often considered the most effective calcium-rich food, the truth is that a well-planned vegetarian or vegan diet can provide the right amount of calcium for the average person. It’s just a matter of choosing the best alternatives to dairy, including fortified plant milks and soy alternatives, and using a supplement when necessary.

Iron

Iron is a key micronutrient that your body needs to maintain normal blood cells and function properly. In particular, it is the primary nutrient responsible for transporting oxygen in the blood from your lungs to tissues throughout your body. Deficiency of this mineral can result in a range of health issues including fatigue, dizziness, low immunity, weakened bones, and impaired respiratory and heart functions.

Vegans need to make sure they get enough iron as their diet lacks the heme (protein-rich) iron found in meat, seafood, and eggs. The bioavailability of non-heme iron from plant sources is estimated to be 1%-5%, which means that vegans must make it a priority to eat foods rich in this nutrient as a source of their daily iron intake.

In addition to consuming foods high in iron, vegans should also ensure they are getting enough vitamin C to help with absorption. The vitamin is found in fruits, vegetables and legumes and can enhance how well your body absorbs iron from these sources.

Phytate can also prevent your body from absorbing iron, so you should try to limit your intake of phytate-containing grains and seeds as much as possible. This is particularly important for those with digestive problems, malabsorption or who are pregnant or breastfeeding.

The best way to increase your iron intake on a vegan or vegetarian diet is by making sure you are eating a wide variety of foods, such as leafy greens, dried beans, fortified cereals and nuts. You can also take a good quality iron supplement to help ensure you are getting the nutrients your body needs.

It is important to note that the amount of iron a vegan needs depends on your age, gender and activity level. It is important to consult a doctor to determine the appropriate amount of iron for you and your lifestyle.

Vitamin B12

If you are considering a vegan diet, it is important to know the role vitamin B12 plays in a vegan's health. The nutrient is essential to the body's ability to form red blood cells, which carry oxygen throughout the body. A deficiency of this vitamin can cause a number of serious health problems, including anemia and neurological disorders.

Many plant-based foods are fortified with vitamin B12. This includes breakfast cereal, nutritional yeast and tempeh. You can also find B12 in certain supplements, but it's best to take these as recommended by your doctor or health care provider.

According to the Institute of Medicine, vegans are much less likely to suffer from vitamin B12 deficiency than meat eaters. However, if you are over 50 years old, or if you have a medical condition that reduces your absorption of B12, it is advisable to consume fortified foods or supplements to meet the daily recommendation.

In addition, infants and people who are pregnant or breastfeeding should be encouraged to get tested for B12 deficiency. If your test comes back positive, you should immediately begin taking a B12 supplement.

Symptoms of B12 deficiency include fatigue, weight loss, memory loss, and numbness or tingling in the hands and feet. In some cases, B12 deficiency can lead to permanent damage or even death.

For this reason, it is essential that all vegans eat a variety of foods that contain vitamin B12. This includes a wide range of vegetables, legumes (beans), and grains. You should also consume a small amount of high-quality protein, such as nuts or seeds.

Vitamin D

If you're on a plant-based diet, it's crucial to make sure that you're getting enough vitamin D. This fat-soluble nutrient is produced by the body when exposed to sunlight, and it plays an essential role in our health.

It's vital for immune system function, bone health, muscle mass, and mood. It also helps regulate hormones like melatonin and sleep cycles.

Thankfully, a number of vegan foods are fortified with vitamin D, including dairy and plant-based milks, juice, cereal, and nondairy yogurts. However, it's important to read the labels on all fortified products, as these levels can vary from brand to brand.

For instance, Oatly's original, chilled, and barista flavors of oat milk contain 100 IU per 3.5 oz serving. Ripple’s chocolate and vanilla varieties have a similar amount of the nutrient.

Other naturally occurring, plant-based sources of vitamin D include fortified foods and beverages, like milk and juice, and fortified tofu. Mushrooms are also a good source of this nutrient, but it's not always easy to find mushrooms that are grown under UV light.

Aside from this natural food source, dietary supplements are an excellent way to get your daily dose of this nutrient. There are many vegan vitamin D supplements on the market, and they're available in chewy, tablet, spray, and pill forms.

The best thing about taking a supplement is that you can easily add it to your regular routine. Just be careful that you don't overdose on this nutrient or risk getting vitamin D intoxication, which can lead to nausea, vomiting, and fatigue.

What Exercises Will Help You Get Bigger Broad Shoulders?

 If you want to make your shoulders look wider, there are some exercises that can help. They’re not as complicated as you might think, and only slight gains can have a big impact.

Broad shoulders are one of the most attractive features a man can have. They’re also one of the most important traits that women look for in a mate.

1. Shoulder Press

The Shoulder Press is a great exercise to improve your shoulder strength and range of motion. It also helps to build muscle mass and boost your overall strength.

This exercise targets a variety of muscles in your shoulders, including the deltoids (anterior and posterior), pectoralis major, and triceps. It can also help strengthen your upper back, which will contribute to better posture and lessen the risk of injury.

The Shoulder Press is a great addition to your workout routine, whether you’re an athlete or a beginner. You can do it at the beginning of your workout as a warm-up or as an accessory exercise near the end of your strength session.

2. Dumbbell Shoulder Press

The Dumbbell Shoulder Press is one of the simplest and most effective exercises for building strong, broad shoulders. In addition to the deltoid muscles, the exercise also works your chest, back and arms.

The key to achieving this is using the correct form throughout each rep. If you perform a shoulder press with poor form, it’s likely you’ll injure yourself.

This is especially true when you use a heavier weight than you can get into a pressing position with good form, or if you pick a load that’s too heavy. If this happens, you’ll want to lighten the load to something your back can handle and continue your shoulder training accordingly.

3. Lateral Shoulder Press

The lateral shoulder press is an important exercise for developing strong and muscular shoulders. It also helps you develop a wider and more defined shoulder blade.

This is especially useful if you are short-sided or have a low clavicle (shoulder cap). It works your side and rear deltoids, which will create a wide-shoulder look that looks more masculine when done right.

It is also an excellent way to warm up your shoulders before overhead pressing or heavy weight training.

If you're looking to get bigger and stronger shoulders, you need to make sure you are doing a variety of exercises and challenging your muscles with progressive overload. This can help you avoid plateaus and keep your muscles growing.

4. Barbell Shoulder Press

Shoulders are one of the most important muscle groups to develop. They're the largest muscle in your body, and they help you build a muscular upper back and chest.

The Barbell Shoulder Press is a great exercise for developing your deltoids and strengthening your shoulder muscles. It's also safe and effective.

To do the Barbell Shoulder Press, set up on a barbell rack with your feet directly under the bar (not behind it). Take a deep breath and press the weight off your shoulders to arms' length.

Don't grip the bar wide like when you Bench Press or your elbows will flare out and create bar path issues, preventing you from getting a proper press. Instead, tuck your elbows in at 45deg, forming a narrow grip that keeps them in line with your torso as you push the bar.

5. Dumbbell Front Raise

The dumbbell front raise is one of the most effective exercises you can do to build your shoulder muscles. It works your anterior delts and other key shoulder muscles that help define your arms.

The exercise should be performed with proper form. If you sway or rock while lifting the weights, you are likely using too much weight and should stop immediately.

Make sure to keep your core engaged throughout the entire movement.

This is a great way to work your shoulders while also building strength and stability. It is important to start with lighter weights, then gradually increase as you improve your performance.

6. Dumbbell Shoulder Extension

Big shoulders are a key part of developing a broad, powerful physique. They also give you the illusion of having bigger arms and a thinner waist, which is especially appealing when wearing shirts.

The dumbbell shoulder extension is a classic exercise that will help you develop the deltoids and your other shoulder muscles. The key is to pick a weight that will feel easy at first but get very tough after halfway through a set.

To perform the dumbbell shoulder extension, hold a pair of dumbbells in each hand with palms facing forward and elbows out to the side and bent at 90 degrees. Then press the dumbbells overhead and slowly return them to their original position.

7. Dumbbell Side Raise

If you're looking for an effective isolation exercise to build bigger broad shoulders, the dumbbell side raise is a great choice. It's cheap, easy to perform and can be used on its own or as part of your shoulder-specific training routine.

Start by holding a pair of dumbbells in each hand. Position your feet hip-distance apart and bend your knees slightly.

Then hinge forward at the hips, ensuring your arms hang down below your shoulders with palms facing each other and elbows very slightly bent.

Using proper form, raise the weights until they are about shoulder height and stop when they reach this height. Afterward, lower them slowly back to the starting position. Repeat until you've completed as many reps as possible.

8. Dumbbell Shoulder Twist

The Dumbbell Shoulder Twist is a simple yet effective exercise that will help you get bigger broad shoulders. It will also strengthen your core and improve your overall posture.

You start in a seated position with your feet shoulder-width apart and holding dumbbells in each hand. Your palms should be facing inwards towards your body.

This will allow you to disengage the trapezius muscle and target your deltoids effectively.

It is a good idea to perform this exercise in combination with other exercises like the barbell shoulder press or incline dumbbell press. This will also ensure that you are not overstressing your lower back and therefore avoid injury in the long term.

9. Dumbbell Shoulder Rolls

Dumbbell shoulder rolls will help you build muscle mass in the upper trapezius muscles, which are located between the neck and shoulders. These muscles are important for developing a balanced and powerful looking physique.

They can also help you manage pain and injuries by strengthening the trapezius.

But it’s a mistake to focus on the traps alone – this exercise should be a part of a total body workout that involves other muscles, as well.

To do this exercise, stand with your feet about shoulder width apart and hold dumbbells at your sides. Without bending your elbows, shrug your shoulders up as high as you can, then lower them back down under control to your starting position.

10. Dumbbell Front Raise

The Dumbbell Front Raise is a great exercise for increasing shoulder strength. It also increases muscle definition and makes your shoulders look more broad.

This exercise targets the anterior deltoids, which are the muscles located on the front of the shoulder. It can be done with either a single dumbbell or a barbell.

It is important to use good form when performing this exercise. Do not sway or rock during the movement, as this will reduce the effectiveness of the exercise and may lead to injury.

To perform the Dumbbell Front Raise, start with a light weight and work your way up to heavier ones. Begin with a couple of sets and work your way up to 8-12 reps in each set.

What Fruits Help You Put on Muscle?

 Fruits help you put on muscle by providing complex carbs, energy and vitamins. They are also good for weight loss as they have low fat and high fibre content.

They are the best pre-workout snack to keep you energized and ready for your training session. They are also great for post-workout because they contain a lot of water, which helps your body stay hydrated.

Bananas

Bananas are one of the most common and widely consumed fruits around the world. They are rich in micronutrients and have a low calorie count, making them a popular choice for health-conscious individuals and those who regularly exercise.

These tasty fruits are also an excellent source of carbs, which are important for a number of bodybuilding benefits. They provide a source of energy that can help you perform your workouts more efficiently, which leads to increased muscle mass.

They are also a great source of potassium and magnesium, which help to replenish the electrolytes that your muscles lose when you sweat during a workout. This helps to keep you healthy and prevent cramping, which can lead to a decrease in strength and overall performance.

Additionally, bananas are an excellent source of fiber, which can help to prevent a spike in blood sugar and insulin levels. Moreover, they are rich in plant chemicals like catechins and quercetin that have been shown to promote health in several ways.

A banana is an ideal post-workout snack because it contains carbohydrates, potassium and magnesium, which can all help to quickly restore your depleted energy stores after a heavy sweat session. It is also high in fibre, which can aid in digestion and help to slow down the onset of fatigue.

Lastly, bananas are also high in vitamins and minerals that are essential for bodybuilding, including manganese, vitamin B6, vitamin C and potassium. These nutrients are all necessary for the proper metabolism of protein and the energy production needed for a high-intensity workout.

Bananas are a good choice for those who are looking to put on muscle mass, as they contain the perfect amount of carbs to support the growth of your muscles. They are an easy way to add more calories to your diet and can be incorporated into any meal or snack, from banana splits to oatmeal porridge, for example.

Strawberries

Strawberries are one of the best fruits to add to your muscle building diet. They are loaded with nutrients and antioxidants that support muscle growth. They also have a lot of water to replenish your body after training.

They are low in calories and are high in fiber so they will keep you feeling full for a longer time. This makes strawberries a perfect snack for someone who is cutting down on calories and trying to lose weight.

This fruit is also rich in potassium, which can help lower blood pressure. It also contains a lot of vitamins and minerals. These nutrients can help you maintain your muscle mass and improve your immunity.

Vitamin C is a powerful antioxidant that helps boost your immune system and protect against infections. It can also reduce inflammation in your body.

You can get plenty of this vitamin from a cup of strawberries. This fruit is also a great source of folate, which is a B-vitamin that can help prevent birth defects such as spina bifida in babies.

These berries are also low in sodium and are an excellent source of potassium, which can help balance electrolytes, aid muscle contractions, and lower high blood pressure. They are also a good source of manganese, which is an essential nutrient for healthy hair and nails.

They are also a good source of vitamin E, which is a antioxidant that can help slow down the effects of aging on the brain and eyes. It is a potent anti-inflammatory agent that can help lower cholesterol and blood sugar levels.

Raspberries

Raspberries are a great source of vitamin C, which helps your body produce collagen, and supports immunity. The antioxidant properties in raspberries also reduce inflammation and may aid in the prevention of cancer.

Moreover, raspberry fruit is an excellent source of fiber, which regulates the digestive tract and keeps cholesterol levels in check. This nutrient is especially helpful for those suffering from conditions such as diabetes or heart disease.

Red raspberries are a good source of vitamin C, which promotes cardiovascular health by reducing inflammation and protecting cells against free radical damage. This nutrient also strengthens the immune system and helps fight against allergies.

They are a good source of fiber and folic acid, which can help build red blood cells. They also contain potassium, which improves circulation and keeps blood pressure under control.

In addition, raspberries are an excellent source of vitamins E and K. These essential nutrients protect cells from oxidative stress and keep your eyes healthy.

Additionally, they are a source of resveratrol, a natural compound that converts bad fat into good fat and helps boost metabolism. This makes them an ideal snack for anyone looking to lose weight and increase their energy levels.

They are also high in ellagic acid, which is thought to offer protection against some forms of cancer. This powerful compound has been shown to kill cancer cells in stomach, colon and breast tumors. It can also prevent the growth of new cancer cells by promoting the death of existing ones.

Cranberries

Cranberries have an abundance of vitamins and minerals that make them a great source for nourishing the body. These include Vitamin C, Fiber, Manganese and Copper among many others.

The antioxidant properties of the cranberry fruits are beneficial in preventing various diseases such as cough and cold, diarrhea, nausea, and headaches. They also act as an anti-diabetic agent by controlling glucose levels in the blood. They are also useful in regulating cholesterol levels and helping maintain good heart health.

Additionally, cranberries are rich in vitamin C, which is essential for supporting immunity and improving the growth and development of all body tissues. The vitamin is also a powerful antioxidant that aids in removing toxins from the system.

Besides, the anti-inflammatory qualities of the cranberries prevent muscle soreness after a workout. This helps keep you focused and motivated for longer.

Another benefit of consuming dried cranberries is their ability to increase bone density. They contain ample calcium, magnesium and phosphorus that promote healthy bones and enhance their strength.

Furthermore, the vitamin C in cranberries is a powerful antioxidant that promotes the healing of damaged cells and tissue. This benefits the skin as well, by reducing wrinkles and fine lines.

The polyphenols in the cranberry fruit also prevent certain types of cancer and promote gut health. They are also a great option for those looking to lose weight and reduce the risk of heart disease.

Dried cranberries are also a great way to add more dietary fiber to your diet. They are packed with bioflavonoids and other plant-based antioxidants that help ward off cancers, improve digestive health and lessen the symptoms of digestive issues like abdominal pain and gas.

Dates

Dates are a great source of nutrients that can help you put on muscle. They are high in dietary fiber, potassium, vitamin B6, and iron.

They are also rich in antioxidants. They can reduce inflammation in your body, and help your muscles recover after workouts.

You can also use dates as a natural sweetener when making low-sugar smoothies, energy bars, or oatmeal. They can help you satisfy sugar cravings and keep your blood glucose levels from spiking too high.

If you're trying to lose weight, Medjool dates are a great choice since they are full of healthy fiber. The fiber in dates slows down the absorption of sugar and helps you feel fuller for longer, which can help you achieve your weight management goals.

These fruits are also a great pre-workout snack because they provide quick energy that you need during your training session. Adding them to your diet 30-60 minutes before your workout can help you improve performance, especially during back-to-back or two-a-day training sessions.

Another great benefit of dates is their ability to prevent muscle cramps. This is because they are rich in vitamin B3 (niacin), which directly affects your muscles. Niacin can promote a smoother muscle recovery process, and can help you avoid cramps caused by a deficiency of potassium and magnesium.

The high-fiber content of dates is also important for maintaining a healthy digestive system and reducing the risk of heart disease and certain cancers. A UK study found that a regular intake of fibre can lower the risk of coronary heart disease. Moreover, a high-fiber diet can promote weight management by helping you maintain an ideal body weight and reduce your cholesterol.

How to Get Better Sleep

 Getting a good night's sleep is important for health. It helps you be more relaxed and productive during the day.

However, if you often struggle with sleeping, it may be time to speak with your healthcare provider. They can help you determine the cause of your sleep problems and prescribe a treatment plan that works for you.

1. Set a regular bedtime

It’s important to get enough sleep every night to keep your body healthy. A lack of sleep can lead to a range of health problems, including obesity, stroke, diabetes and Alzheimer’s disease.

A key to getting the rest you need is setting a regular bedtime. This can be a challenging task, but it is possible to achieve.

Creating a regular routine can help you feel more prepared for bed, which can encourage you to fall asleep easily. It also can help you manage a busy schedule and reduce your stress.

To set a regular bedtime, first decide on a time that will work for you and your family. Then, create a sleep-wake routine that you can do every day at that time.

Once you have an idea of when you want to go to bed, set an alarm for at least 30 minutes or an hour before that time. During that time, do something relaxing to wind down from the day, such as reading or listening to music.

You may need to try several different times before you find a bedtime that works for you. It can take up to seven days for you to reset your sleep schedule, so give yourself time to get used to the new time.

A consistent routine can also help you avoid anxiety and rumination, which can disrupt your sleep. These thoughts activate your mind’s sympathetic nervous system and make you feel anxious and irritable, preventing you from falling asleep.

It’s also important to limit screen time before bed, especially bright screens that emit blue light. This can suppress melatonin, the hormone that regulates your sleep cycle. Ideally, you should turn off all electronics at least one hour before you plan to go to sleep.

2. Exercise regularly

Exercise is good for your health in general, but it also improves your sleep. It boosts your energy levels, reduces feelings of depression and stress, and helps you get the rest your body needs.

In fact, getting enough exercise may help you sleep better by increasing the amount of time you spend in deep, restorative sleep. This phase is linked to your body’s natural repair and recovery processes, immune function, and memory processing.

However, you shouldn’t exercise too close to bedtime. Exercising too soon increases your core body temperature, making it harder for you to fall asleep.

A good way to combat this is to exercise in the morning before you go to work or in the late afternoon after work, instead of exercising right before going to bed. You’ll be able to choose your favorite time for exercise, which will make it easier to stick with it long-term.

During the day, you can also boost your sleep quality by adding light physical activity to your routine. For example, parking far away from your destination, taking the stairs rather than an elevator, and walking around the block after lunch will all add up to some movement in your day that will help you sleep more soundly at night.

It takes a bit of time to develop an exercise habit that works for you, but once you’re doing it consistently, you’ll find it’s much easier to fall asleep and stay asleep. You should aim for 30 minutes of moderate exercise per day, five days a week.

3. Limit screen time before bed

One of the most important things you can do to get better sleep is to limit your screen time before bed. The blue light emitted by screens can cause your brain to release less melatonin, which is necessary to help you fall asleep.

If you’re struggling to sleep, consider turning off all electronic devices at least an hour before bedtime. This will allow you to focus on something relaxing. You may also want to try using blue light-filtering glasses, which can drastically reduce the amount of blue light emitted by your screen.

When you sleep, your body repairs and regenerates cells that are damaged from the day’s activities. But if you spend too much time on your screen before bed, this will delay the repair process and you’ll take longer to reach deeper levels of sleep.

It’s also important to note that the content of your child’s screen use can affect their sleep as well. For example, exciting video games and a scary television show can trigger the release of hormones like adrenaline that will make it difficult for them to get to sleep or stay asleep.

The good news is that it’s a lot easier to change your child’s habits than you might think. You can teach your child about the science behind their device use and how it can impact their sleep, which will help them develop healthier habits.

For children, it’s recommended that they only use electronic devices in the hours before bedtime. This means no watching TV, playing games or checking social media before sleep. It also means setting a consistent bedtime and making sure they follow this routine. This will help them feel more relaxed and able to fall asleep easily and restfully.

4. Keep your room cool

If you want to get better sleep, it's important to keep your room cool. Keeping your bedroom at the recommended temperature of 60 to 70 degrees helps regulate your body's temperature so that it's easier for you to fall asleep.

A cooler night's sleep also reduces stress and makes it easier to deal with daytime stress. Additionally, a cool room can lead to a complete sleep cycle that produces melatonin and serotonin, which are known as the "happy chemicals."

For many people, cooling down their room is an essential part of getting a good night's sleep. However, it's also crucial to keep in mind that lowering your bedroom's temperature doesn't mean you have to turn up the air conditioning.

One of the simplest ways to cool down your room is by leaving a window open slightly at night. This will allow the warm air in your home to escape and help create a cross breeze, which will also encourage cool air to circulate.

Another option is to use a fan in your room. This will help to cool the air and promote evaporation of sweat which will further lower your body temperature.

It's also a great idea to choose a breathable, moisture-wicking material for your bed sheets, as this can keep you feeling cool all night long.

Alternatively, you could consider using a pillow that's designed to help keep you cool during the night. These pillows are crafted with a gel-infused fabric that absorbs excess heat and draws it away from your body for up to three hours.

Lastly, try to eliminate as much electrical equipment in your bedroom as possible. Plugged electronics, including cell phones, tablets, and televisions, can make a room feel warm, which can make it harder for you to get to sleep.

5. Create a relaxing environment

Creating a relaxing environment in your home is important for promoting healthy sleep habits. This can help you get a better night’s sleep and feel more refreshed in the morning.

The most successful ways to create a relaxing space are to use natural light, incorporate plants, and add calming scents. While you can’t replicate the tranquil atmosphere of a nature sanctuary, these simple tips can help you achieve that same calmness at home.

Studies have shown that calming environments can help you to relax and decrease stress levels. In fact, they can even improve your physical health.

A study published in the Journal of Environmental Psychology found that people who visited a quiet place slept longer, felt less anxiety and had fewer headaches. Similarly, a study by the University of Pennsylvania found that people who visited nature parks reported more positive moods and fewer symptoms of depression.

You don’t need a garden to reap the benefits of the environment; you can easily incorporate elements of nature into your home, says Bankston May. She recommends using a scented diffuser or a few candles, or purchasing plants that will purify the air.

Another way to make your home a relaxing place is to rearrange or replace furniture. If your current chairs are too uncomfortable, for example, move them to a spot in the room that gets plenty of natural light and has a view you love.

The color of your walls can also have an impact on your mood, so stick to soft shades like blue and green. If you’re a visual person, don’t forget to include photos or art that remind you of happy moments in your life.

What Are Some Ways to Lower Your Blood Pressure?

 One in three adults has high blood pressure, and it’s a major risk factor for heart attack, stroke and kidney failure. But there are some things you can do to turn your health around.

Exercise is a key factor in lowering your blood pressure naturally. It makes your heart stronger and more efficient at pumping blood, so it puts less stress on your arteries.

Exercise

Exercise helps improve your overall health by controlling weight, strengthening your heart and reducing stress. It also helps lower blood pressure and reduces the risk of developing high blood pressure and other chronic health conditions.

You can benefit from a variety of types of exercises, but you should avoid doing extreme activities that cause your heart rate to increase quickly or are too strenuous for your body type and health status. For example, sprinting or weightlifting can cause a sudden and very high spike in your blood pressure that you may not be able to handle.

Exercising at a low intensity is good for lowering your blood pressure, but you should always talk to your doctor before you begin any new exercise program. The key is to find something that you enjoy and can stick with.

Besides being physically healthy, exercise can also boost your mental health and strengthen your resilience. This can help you handle stress better and avoid coping with negative emotions that may trigger feelings of anger, depression, anxiety or panic.

Physical activity has also been shown to reduce your chances of getting other chronic health problems, including arthritis, diabetes, heart disease, and high cholesterol. It can decrease pain and improve insulin sensitivity and blood sugar control, promote mobility, and improve your mood.

However, it will take time to see results from regular exercise. In fact, many studies show that it takes months to start seeing a reduction in your blood pressure numbers.

There are also several other natural ways to lower your blood pressure, including drinking more water and avoiding smoking. These can work together or individually to help you achieve your goal.

One of the best ways to get the most benefit from exercising is by adding some resistance training. Strengthening muscles, especially the legs, can make you more powerful and can burn calories at a higher rate.

It is also a great way to increase your bone density, which can help prevent osteoporosis and other serious health issues. It is also a good idea to get enough sleep and avoid alcohol and drugs.

Eat a Healthy Diet

If you have high blood pressure, a healthy diet can be an important part of reducing your risk for complications such as heart disease and kidney disease. It can also help to avoid the use of medication for blood pressure.

Your diet should include a variety of fruits, vegetables, whole grains, lean meats and poultry, low-fat dairy products, and healthy fats like olive oil, canola oil, nuts, and seeds. Eating a variety of these foods helps you get the nutrients your body needs to stay healthy and strong, while cutting back on the junk food that can be high in calories.

You can also increase your intake of potassium-rich foods, which are an essential nutrient for maintaining a healthy body and blood pressure. Adding bananas, beans, tomatoes, mushrooms, avocado, and kiwifruit to your diet can help you reach this goal.

It’s also helpful to cut back on high-sodium foods. While salt can be a natural way to add flavor, it can also cause your blood pressure to rise and lead to serious health problems. Check out the sodium content of your favorite foods and limit your intake to 2,300 mg per day or less, recommends the American Heart Association.

One of the best ways to reduce your sodium intake is to eat less processed food and sugary drinks. These items can be highly caloric and can be addictive, so it’s important to limit them to a few times each week.

Another great way to lower your blood pressure is to add omega-3 fatty acids to your diet. These fats are found in fish, nuts, and seeds and can help you maintain a healthy heart.

You should also try to eat more dark, leafy greens, especially broccoli, peppers, and spinach. These greens are packed with vitamins, minerals, and fiber that promote healthy heart function and blood pressure control.

If you eat a healthy diet, you will find that you feel better and enjoy more energy. A healthy diet will help you stay at a healthy weight and keep your cholesterol levels in check, too.

Reduce Stress

Getting control of your stress level is an important step to lower your blood pressure. High levels of stress can raise your blood pressure and contribute to cardiovascular (heart and blood vessel) problems.

While you can’t completely avoid the occasional stressful situation, such as a trip to the doctor or giving a speech, it is important to try to manage stress in your daily life. Using these strategies can help you reduce the negative effects of stress on your health and lower your blood pressure.

Some ways to reduce your stress include spending more time with family and friends, listening to music or playing a game. These practices will help you relax and rejuvenate your mind, body and spirit.

Another way to reduce your stress is to say no when it comes to commitments that don’t align with your personal and professional goals. For example, don’t agree to go on that long shopping trip if it means you won’t have time to do the household chores or to volunteer for a cause you believe in.

Having a positive attitude and taking time to think about the situation can also make a big difference when it comes to managing your stress. For example, if you’re driving to work, instead of checking email or texting your colleagues, take a moment to look out the window or enjoy a cup of tea.

If you’re having a hard time dealing with your stress, consider talking to a professional. This could be a counselor, psychologist or social worker, who can teach you healthy ways to handle stress and improve your overall well-being.

In addition to these steps, a healthy diet and regular exercise are also important to controlling your stress. These habits can reduce your risk of developing high blood pressure, heart disease and other health problems related to inflammation.

Practicing self-care and learning to control your stress can be a very effective and rewarding way to lower your blood pressure. When you incorporate these healthy behaviors into your lifestyle, they will become natural and easy to do.

Sleep Well

Sleep is important for health, including reducing your risk of developing heart disease. It also helps you think clearly, keep your memory sharp and repair damage. You should try to get at least seven hours of sleep each night.

A healthy sleeping pattern can improve your overall mood, boost your energy and reduce your risk of a variety of serious diseases, such as diabetes, asthma and cancer. Even better, it can help you manage stress and make your heart more healthy, too.

It’s common to get sleepless at times, but if you find yourself regularly waking up in the middle of the night or unable to fall asleep at all, it’s time to seek help from a professional. Your health care provider can identify a number of possible causes for your problems and help you develop healthier habits to get the rest you need.

If you have a chronic illness, like asthma or diabetes, it’s even more important to ensure you get enough sleep. Not only can a lack of quality sleep affect your mental health, but it can lead to weight gain and increase your risk of heart disease, too.

The amount of sleep you need is a matter of personal preference, but it should be at least seven to eight hours per night. You can get more sleep by going to bed and waking up at the same time each day, as well as avoiding certain activities before you go to bed (such as caffeine or nicotine), which can make it harder to fall asleep.

In addition, make sure you don’t spend too much time in front of the TV or computer before you go to bed, as this can interfere with your ability to relax. Avoid bright lights, which can disrupt your body’s natural sleep-wake rhythm.

Getting more exercise is another good idea. Not only does it promote sleep, but it can also help you lose weight and stay fit.

It’s also a good idea to cut back on alcohol and nicotine, which can interfere with your sleep and contribute to unhealthy weight gain.

How to Do Push Ups the Right Way

 Whether you're a beginner or an advanced trainer, the push-up is a staple exercise in most strength training routines.

While it's easy to get injured and form bad habits doing push-ups, learning how to do them the right way can set you up for success. Follow these tips to perform perfect push-ups every time you do them.

Start with a Plank Position

The plank is a great exercise that's easy to master and works out almost every muscle in your body. It's also a great way to build core strength, so you can do push ups safely and effectively.

If you're a beginner, start with a plank position and work your way up to more challenging variations as your body and muscles improve. Here are a few options to help you get started:

1. The Straight-Arm Plank

Start in a basic plank position with your arms straight, palms up and shoulders over your wrists. Hold this position for a few seconds to stretch your chest, then lower yourself to the floor (see image below).

2. The Push-Up With a Glute Bridge

Another easy variation that targets your glutes, hips, and hamstrings is a basic push-up with a twist. Place a resistance band on an anchor and secure it in front of you with your hands. Keep your back and core tight, and pull the resistance band to your chest or fist to your ribs.

3. The Plank-to-Push Up

This is a modified version of the straight-arm plank that allows you to put your weight on your knees while lowering to the ground and pressing up to return to plank. This is a good exercise for beginners, because it's not as taxing on your legs as a full push-up.

4. The Plank-to-Shift Laterally

This move is a variation of the straight-arm plank that challenges your obliques, scapula, and abdominals. It's a little more challenging than a regular straight-arm plank, so try doing this move at least once or twice a week to see how it feels and improve your overall strength.

5. The Plank-to-Shift To the Side

This is another exercise that will challenge your obliques. You start in a straight-arm plank and shift your weight to your right arm and then the left, moving laterally until you reach a push-up position. Then, shift to the other side and repeat.

You can even add an extra challenge by using ankle weights. A few reps each side is a good starting point for this exercise, but you can increase your reps as you gain strength.

Bend Your Elbows

The push-up is one of the most common bodyweight exercises, but it's also one that can be difficult to perform the right way. It's especially challenging if you're new to calisthenics or haven't done them in a while, but with the right training, you can get better results from this exercise than you might think.

A common mistake beginners make is pointing their elbows directly out to the side of the room during their push-ups, which puts undue stress on the shoulders. Instead, bend your elbows slightly toward the side and back of the room to form a 45-degree angle with your trunk, Lauren Pak, NASM-certified personal trainer and cofounder of Achieve Fitness in Boston, told SELF previously.

Having your elbows angled outward puts the emphasis on your shoulder muscles and triceps, which can lead to injuries. For more effective push-ups, keep your elbows close to your rib cage, which will help you work out more of your chest muscles, says Athlean-X's Jey Gaither in his latest video on push-up form.

Another common mistake is slouching your hips downward during the push-up. This slouch places more strain on your back than it needs to and can put the entire exercise off balance, Taylor said.

If you're struggling with slouching your hips, try placing your hands on a chair or bench higher than the ground to increase your stability and help keep the entire exercise correct, Taylor suggests. It's also important to maintain a tight core throughout the entire movement, she says.

It's also helpful to perform a few repetitions of the push-up at different levels for variety and added challenge, Taylor recommends. For example, start with knee push-ups to ease the intensity on your upper body and build up to incline push-ups.

To do these variations, you'll need to perform the standard push-up position with your hands on a bench or table. Breathe in as you bend your elbows and lower your torso until it's slightly below the level of your bent elbow, and then breathe out as you push back up to the starting position for one repetition.

Keep Your Hips and Torso Straight

When you're trying to do push ups the right way, it's important to keep your hips and torso straight. This helps you maintain a neutral position for your low back, which reduces stress and injury to the spine and lower body.

One of the biggest mistakes beginners make when doing push ups is letting their hips sag into extension. This puts excessive stress on the low back and can cause disc herniations, bulges and other spinal problems down the road.

The best way to combat this is to practice keeping your torso and hips straight in your everyday activities. This can help you develop a strong and stable core and prevent you from falling into the most common push-up missteps.

Your core is a group of muscles that connect the bottom of your pelvis to your shoulders, chest and ribcage. It includes the abdominals, obliques and transverse abdominis, as well as the diaphragm.

There are many different ways to strengthen and stretch your core, but a few of the most effective include:

Start by laying on your back with knees bent and feet on the floor. Then cross the right ankle over your left thigh, just above the knee. Hold this position for 30 seconds or more and repeat on the other side.

This exercise is great for strengthening and stretching the hip flexors, glutes and quads. It also helps relieve tightness in the hips, buttocks and groin.

It's also helpful for releasing tension in the piriformis muscle, which runs from the front of your hip to the front of your thigh and helps your hips rotate.

Another effective exercise to strengthen and stretch your hips is the straight-leg hip twist. This is a stretch that trainers and physical therapists often use to assess hip mobility.

It can be difficult to find a position that allows your hips to be straight while doing a push-up, so you may have to experiment with a variety of positions until you're happy with the results. Then, incorporate regular hip-strengthening exercises such as squats, lunges and glute bridges into your routine.

Engage Your Core

Doing push ups is a great way to build strength, but the right way to do them can make all the difference. You can find push ups in a variety of workout routines, including high-intensity interval training (HIIT), CrossFit, and circuit training, but the key is to do them correctly so you're getting the most out of your exercise.

It's also important to keep your form and body alignment in check so you're not straining any muscles or putting yourself at risk for injury. Here are a few tips to help you keep your form and alignment on point when doing push ups:

1. Be sure to engage your core before starting the movement.

The core consists of the abdominal muscles and spinal stabilizing muscles. These are essential to your overall strength, stability, and coordination.

Keeping your core engaged can help reduce the stress on your lower back, suggests Erin Reynolds, certified personal trainer and owner of Fit4Life Fitness in New York City. She recommends keeping your elbows slightly angled from your body to maintain that neutral spine position.

2. Ensure your thumbs are in line with your armpits and your elbows are at a 45-degree angle from the sides when performing a standard push up, advises Capritto.

3. Place your head in line with your shoulders, without bending your neck or dropping your ears down toward the floor, suggests Williams.

4. Engage your abs during the movement by squeezing your abs and drawing your belly button in toward your spine.

5. Keep your hips flat and your torso straight, says Bullock.

6. Use your hands to support yourself while you do push ups.

7. If you can't do a full push up, consider doing the Incline Push Up instead.

It's a lot easier than trying to do a full push up from the ground, and it works your core and upper body in the same way you would with a full push up. It's also very easy to slowly progress with as you get stronger. Perform 2-3 sets of 5-8 reps and rest 1-2 minutes between each set.