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Back Pinched/Trapped Nerve - Exercises
A 'pinched nerve' happens when a nerve in your spine gets squeezed or trapped. This can lead to pain in your lower back and down your leg. The medical names for a pinched nerve are 'sciatica' or 'radiculopathy'. When you have this condition, you might feel a sharp pain that travels down the back of your leg, as well as tingling, numbness, or weakness in that leg. So, a 'pinched nerve' can certainly lead to sciatica.
Doing certain exercises can help ease the pressure on these trapped nerves and aid in healing. Exercises like knee-to-chest stretches, cat-cow movements, and back extensions are great for this. They can also help improve blood flow, reduce muscle tightness, and increase flexibility.
This article is meant to provide helpful information. If you need medical advice or a diagnosis, please speak to a healthcare professional.
How to Start Running
Runners’ World Beginner Running Program
Running should feel easy, enjoyable, and rewarding, just like getting started with it should. If you’re thinking about trying running, the How to Start Running program is perfect for you.
The key to becoming a runner is to be consistent, so it’s important to set up a routine you can stick to. That's where the How to Start Running program comes in. Many new runners often try to do too much too quickly, which can lead to exhaustion or injury.
This program will help you begin slowly by using a mix of running and walking, allowing you to improve bit by bit each week. You’ll also find helpful tips to avoid common mistakes that beginners make, which can lead to boredom, tiredness, or getting hurt.
Ultra-processed Food – Read the Label
The term 'ultra-processed foods' comes from a system made by researchers at the University of São Paulo in Brazil to sort different kinds of food. Ultra-processed foods usually contain more than one ingredient that you wouldn’t typically use when cooking at home.
These foods often have many extras and uncommon ingredients, like preservatives, stabilisers, sweeteners, and artificial colours and flavours. Because of these additives, they often last longer on the shelf. Ultra-processed foods tend to be high in unhealthy fats, salt, and sugar.
When we eat these foods, we might not leave enough room in our diets for healthier options. Some experts also think that the additives in these foods could cause health issues.
Protein Quality Control - Slows Down Aging
Scientists have been studying a drug called IU1 to see if it can help with problems that arise as we get older, specifically related to how our bodies manage proteins. Aging is a natural process, but it often brings many health issues, making research into ways to slow down aging very important. When we age, our bodies gradually weaken, and one big reason for this is the breakdown of our protein management systems. Our cells have various ways to spot and remove damaged or wrongly shaped proteins. These systems, known as 'protein quality control', stop faulty proteins from piling up, which can cause stress in cells and lead to long-term health problems. However, as we get older, these systems don’t work as well, which can lead to many diseases and chronic issues that commonly affect older adults. So, finding ways to prevent breakdown in our protein management systems could be crucial for living longer and improving the overall health of older people.
Health Benefits of Black Pepper
Black pepper is rich in antioxidants and may help improve your overall health. Some of its benefits include reducing inflammation, helping to manage blood sugar levels, and supporting brain health, among other things. It is one of the most popular spices used around the world.
Black pepper comes from dried berries called peppercorns, which come from the vine known as Piper nigrum. It has a sharp and slightly spicy taste that enhances many meals.
However, black pepper is not just a common ingredient; it is often referred to as the “king of spices.” For thousands of years, it has been used in traditional Ayurvedic medicine because of its powerful and helpful plant compounds.
Best Fruits for Runners
If you enjoy running, whether it’s to stay fit or to prepare for a marathon, what you eat really matters. Johns Hopkins Medicine points out that having a balanced diet is important for your health and helps you reach your fitness goals.
This means you should eat lots of fruits and vegetables to get the vitamins, minerals, and antioxidants your body needs, lean proteins for muscle recovery, healthy fats for lasting energy, and the right carbohydrates for fuel. Fruits are especially good for you because they are high in carbohydrates, which can energise you before a run and help restore your energy afterwards. Eating a fruit snack about 30 to 60 minutes before you run can really improve your performance.
So, if you’re gearing up for your next run, take a look at our list of the best fruits to keep you feeling strong!
Embracing Discomfort for Happiness
Want to Be Happier and More Resilient? Neuroscience Says to Embrace Discomfort
We live in a world designed for comfort, but this comfort might be making us less strong, less brave, and a lot less happy. There are two important processes to understand: habituation and dishabituation. Habituation is when you start to ignore things you see or experience regularly. On the other hand, dishabituation happens when something helps you notice what really matters again. Habituation is also a way to build resilience. Think of it like practice for facing tough situations. When you face challenges regularly, it helps you get used to them and makes it easier to handle difficult times in the future. This can lead to greater happiness as you learn to manage life's ups and downs more effectively.
Training for stronger knees
To make your knees stronger, focus on exercises that build the muscles around your knee joint. This includes your thigh muscles (quadriceps), the muscles at the back of your thigh (hamstrings), and your bottom muscles (glutes).
Good exercises to try are squats, lunges, leg extensions, and hamstring curls. Pay attention to how your body feels: if you experience any pain, stop what you’re doing and talk to a doctor or a physical therapist if necessary. Take your time: don’t push yourself too hard. Gradually increase how intense and how long you work out.
Being consistent is important: aim to exercise regularly, at least 3 to 4 times a week, to get the best results.
How Often Should You Take Holidays?
In today's challenging times, with the cost of living going up, taking more than one holiday a year might feel impossible for lots of families.
But since many of us are feeling less happy and more anxious, a holiday could be just what we need to boost our mood. Breaks away allow us to relax, recharge, and escape the daily pressures of work and life. However, it’s important to think carefully before you plan your next trip.
Here are three important things to keep in mind before booking your holiday.
An octogenarian’s credit for long life
Living a long and healthy life depends on several things, such as our genes, what we eat, how much we exercise, and the choices we make every day.
An 86-year-old man has shared his secret for reaching this age: it’s a good habit he developed while serving in the army. He encourages everyone to stay active and look after their health by exercising regularly.
Experts say that being physically active can lower the risks of serious health issues like high blood pressure, type 2 diabetes, unhealthy cholesterol levels, heart disease, strokes, and even cancer.
10 Science-Backed Benefits of Walnuts
Walnuts stand out as a powerhouse of nutrition. With unparalleled antioxidant activity and an abundance of healthy omega-3 fatty acids, they surpass all other common nuts in these essential aspects. This exceptional nutrient profile is the cornerstone of the many health benefits that walnuts offer. They are rich in antioxidants, significantly lowering LDL (bad) cholesterol levels. Their omega-3 content is unmatched, effectively reducing inflammation and promoting a healthy gut. Additionally, walnuts play a vital role in lowering the risk of certain cancers, regulating appetite and weight, and managing the risk of type 2 diabetes. They also aid in reducing blood pressure, enhance brain health, and improve sperm health and male fertility. Beyond that, walnuts are an outstanding source of healthy fats, vitamins, and minerals that are crucial for optimal well-being.
Hunza Valley – The Secret of Long Life
Nestled beautifully in the stunning Himalayan mountains, the Hunza Valley is home to a remarkable community known for living long and healthy lives. On average, people here can expect to live to around 120 years old.
Their way of life centres around a diet full of fresh vegetables, whole grains, nuts, and seeds. By steering clear of processed foods, they protect themselves from the long-term illnesses that many people in the modern world face. Staying active is also a key part of their daily routine. The people of Hunza skilfully navigate their steep and rocky land, working hard in their fields and enjoying the outdoors. Additionally, the strong bonds and support within their community are essential in promoting their well-being and happiness.
Cultivating Healthier Lives
Unlock the potential of a vibrant life through evidence-based practices and wellness articles. Join a community dedicated to promoting health and longevity. Learn practical tips for maintaining an active lifestyle and discovering nourishing foods.
Discover the secrets to longevity and happiness
At Live Longer Habits, we provide you with expert insights and valuable resources to embrace a healthier lifestyle. Our articles cover everything from nutrition to relaxation techniques, empowering you to make informed choices for a fulfilling life.
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“The quality, not the longevity, of one's life is
what is important” - Martin Luther King Jr
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