Omega-3 fatty acids are those types of nutrients that our body cannot produce on its own. These are essential fats, which means our body requires them to stay healthy. We can get the necessary amounts of omega-3 fatty acids from the foods that we eat or through supplements.
There are three kinds of omega-3 fatty acids found in food items or supplements:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
- Alpha-linolenic (ALA)
The sources of omega-3 fatty acids are:
- Fish and seafood are the best sources of Omega-3. You can consume herring, tuna, salmon, mackerel, lake trout, anchovy, halibut, bluefish and sardines.
- You can also get the required amounts of omega-3 by consuming nuts and seeds. Some of the best sources are chia seeds, flaxseeds and walnuts.
- One can also get adequate amounts of Omega-3 fatty acids from plant oils like soybean oil, flaxseed oil and canola oil.
If you are unable to get the right amount of nutrients through your daily meal, then here are some of the best Omega-3 tablets/ capsules that you can consume:
● HealthKart Omega 3 1000mg with 180mg EPA and 120mg DHA
● TrueBasics Ultra Omega-3 (EPA 525mg & DHA 400mg)
● HealthKart Salmon Omega-3
● Now Omega-3
● TrueBasics Vegan Omega 870mg of Vegetarian Omega Fatty Acids
● GNC Triple Strength Omega Complex
● Health Oxide Vegan Omega 3 + Cardiovascular Support
● Pure Nutrition Omega 3 Fish Oil
● Setu Veg Omega 3
You can find these fatty acid supplements online or from any retail stores at affordable prices. If you are a vegan or is allergic to fish, then you can choose the vegan omega3 supplements.
Benefits of including omega-3 fatty acids in your daily diet are as follows:
- Regular consumption of omega 3 capsule or tablet supplements can reduce the risk of cardiovascular disease.
- Consumption of omega 3 foods or supplements can reduce the risk of blood clots. The micronutrient is known to help in preventing the clumping of blood platelets.
- The Omega-3 fatty acids are known to prevent the formation of plaque in the arteries.
- It can help in lowering the triglyceride levels in the body. An increased level of triglycerides in the blood is known to increase the risks associated with heart ailments.
- Regular consumption of omega3 can also help in lowering blood pressure levels.
- Fil oils or omega 3 fatty acids are known to increase the levels of high-density lipoprotein.
- Omega3 can help in improving memory functions in adults.
- Consuming omega3 fatty acids can also help in reducing the risks of post-partum depression.
- The DHA content in fatty acid foods or supplements can help in protecting people from age-related vision loss.
- Regular intake of omega3 supplements or foods for the last 3 months of pregnancy can improve the cognitive, sensory, and motor development in the fetus.
Things to keep in mind while consuming omega 3 supplements or foods
- Try to buy omega-3 supplements from reputed websites or retail stores
- If you are purchasing supplements from online stores, then try to read the reviews about the product given by other customers
- Buy omega-3 tablets or capsules (derived from fish) that contain a good percentage of EPA and DHA
- The food items or supplements should not contain high levels of mercury
- Do not exceed the limitations of the micronutrients
How Architecture affects Mental Health?
What do you see first when you wake up? Your room after your mobile phone. Is your room welcoming, gives out a positive vibe or it’s overloaded with stuff and suffocates you? Surroundings impact our mental health more than we give it credit for.
Many studies have vouched that scenic environments promote better health whereas city dwellers are more likely to get affected mentally by overcrowding, traffic, tall buildings, and screaming sirens.
Skyscrapers, closed-off office setups, isolated communities, and oddly designed urban spaces intersect with mental health, thankfully, architects are more concerned now on how their design would have an impact on the mental health of a person.
How Architecture affects Mental Health?
Not yet mainstream but the impact on mental health is taken into consideration when designing public places. Mental health is not a stigma anymore, thanks to many campaigns and increased media visibility.
Interior Design & Human Emotions
The bond between Architecture and human emotions is thousands of years old, however, it has gotten recognition now. The Indian Vastu and Chinese Feng Shui have elaborated this unique bond.
Do you know that the sun symbolizes health, passion, and growth? if not, you do now, and the sunlight is considered the ultimate mood lifter. In modern times, darker color paints are trending and many people are following the trend without knowing its impact. Darker rooms cause low mood and drain the inhabitants of energy and positive vibes.
When the height of ceilings is in talks, it has a greater impact on the individual’s sense of freedom or confinement. Rooms or buildings with higher ceilings boost creativity, increases productivity, and improves mood.
Many colors have a soothing effect on the mental wellbeing of a person whereas some colors come under the category of ‘big no-no. Yellow and orange are the colors of happiness, green, blue, and purple give out a calming effect. White makes the room spacious. Red, black comes under the ‘big no-no’ category.
How do your surroundings make you feel? Is it too overcrowded, claustrophobic, or overloaded with stuff? If space is filled up to the neck, it will make the individual lazy and anxious. In a room where everything is pleasantly placed, he will feel relaxed and productive.
You will be surprised by how spacious places or homes will boost up your home. Open, clean spaces with minimal clutter are better for mental health as they are welcoming and fill the person with positive energy. Do not build too many walls just let the area be, open, wide, and inviting.
Do not rely on steel, wood, and cement as they just build a house, its people, plants, and flowers that make up a home. Do not consider them just another accessory, their presence improves concentration, memory retention, and reduces stress. Decor up offices, public places, and homes with plants and see the results yourself.
In brief, times are changing and we have to rethink the architectural impact on mental health. We are all searching for spaces where we feel happier, accepted, and relieved, well-designed spaces can somewhat help in feeling secured and protected. Change in architectural practices is long overdue.Make sure a good company puts great impact like jacob martin is best one in abilene.
Knee pain after running
The knee is the largest joint of a human. Due to its structure, it is able to withstand significant and prolonged loads. However, the topic of knee pain after running is relevant for people who lead an active lifestyle. This article will discuss the causes and give advice on the treatment of mild running pain that is not associated with an injury to the knee joint and ligaments.
Causes of knee pain after running
British scientists conducted an interdisciplinary study that showed that running played an important role in human evolution and led to the consolidation of the physique that we all have today. Running is a more natural activity for a person than, for example, swimming. However, like any physical activity, running involves:
- understanding the mechanics of the process;
- load dosage;
- compliance of the load with age, individual characteristics of the body.
In most cases, aching knee pain after running appears as a result of one or a set of factors:
- incorrect running technique;
- wrong shoes;
- too high or frequent load;
- a disease of a joint.
Simplistically, the knee joint can be represented as the connection of two bones, each of which is tightly attached to the joint capsule. Inside the capsule is a powerful cartilage that absorbs the load and protects the surface of the bones from contact with each other. As well as a special liquid that provides the necessary sliding for the movement of the joint elements. Outside the capsule in the knee are located:
- shock-absorbing cartilage-meniscus;
- connective tendons and ligaments;
- kneecap, which additionally stabilizes the joint and protects it from the front.
In most cases, a healthy person who is engaged in running, knee pain is associated with the central element of the joint – the capsule. From too much stress or as a result of age-related changes, the cartilage inside the capsule begins to thin, change its physical properties, and becomes less elastic. Pain occurs due to changes in the properties of joint fluid, due to an increase or decrease in its amount.
Pain may indicate the development of bursitis-inflammation of the joint capsule, which is accompanied by a change in the properties of the fluid in it. Another common disease is tendinitis-inflammation of the tendons that bind the joint. In many cases, tendinitis accompanies bursitis. Both diseases develop against the background of systematic overload of the joint.
Ways to treat knee pain after running
The methods discussed below allow you to relieve pain. In case of severe pain, it is better to use painkillers and immediately consult a doctor. On the iythealth.com you can find a list of painkillers that are good to have at home for different occasions. However, if you have severe pain, swelling, or a lump in the knee area, you should consult a doctor.
A cold compress
Apply ice wrapped in gauze to the aching knee for 5 minutes. Do not abuse this method: local hypothermia is not safe.
The kinesiology tape
Use an elastic band to secure the knee joint. The kinesiology tape was originally used in professional sports, but today they are available to all and sold in pharmacies. The kinesiology tape is recommended to wear while Jogging. They create a flexible fixation, and this is different from elastic bandages.
Pain relief patch
Today, you can buy a patch with lidocaine impregnation in pharmacies. It is applied to the entire knee from the side with which there is a painful sensation. You can get rid of the pain in this way for 12 hours. But this method can not be abused. If the pain persists or recurs after each race, you should consult a doctor.
ALL ABOUT THE CROSSBOX GYM IN BREDA
Crossfit is a highly energetic, functional exercise that is continuously varying. It is a combination of Power weightlifting, athletics, Plyometrics, running, paddling, bodyweight workouts, and many more.
It is also called a crossbox gym because it’s usually in the warehouse’s space. The CrossBox Gym in Breda is such a family. Here you can join the gym and get yourself physically smart.
You’re most likely to see racks of weights, barbells, pull-up bars, and plenty of free space instead of using the equipment you see in a traditional workout.
Pros of CrossBox gym:
CrossBox is an ideal avenue for reducing weight while gaining power and stamina. The workouts are often varied and as challenging as you want them to be. The sessions are also small, so you get a coach’s concentration as desired. CrossFit’s best part is that you can go at your speed and intensity. You have a personal record of your own, so there is no need to compare you with anyone.
You aim to overcome your own set of hours and weights lifted for these exercises. Best of all, you become part of a group of other Cross Fitters who have the same fitness ambitions as you in your area.
Some of the primary advantages of a crossbox gym are as follows:
- It helps you to improve your health.
- It helps you to prevent injury.
- Posture and performance are improved.
- Mental resilience is improved.
- You’re Easier to Recover
- You can improve your cardio-fitness by joining CrossBox gym.
Cons of CrossBox Gym:
Since CrossFit may be challenging, a newcomer can find it too stressful. You’ll probably want to do an on-ramp program whether you’ve never exercised or haven’t exercised in a while. You can end up damaging yourself if you hop straight in and begin to take classes when you’re ready. Make sure to ask questions and be open to the coaches who have appropriate signs of form.
Exercices including in CrossBox Gym in Breda:
The CrossBox Gym in Breda includes hundreds of CrossFit workouts. Some of the exercises are given here:
Power Cleans: in this exercise, you have to pull a weighted bar from the floor and quickly and forcefully lift it to and in front of your shoulders.
This is a body-weight-only movement that entails starting in a standing stance, falling to the floor quickly and performing a push-up, then moving ahead to a squatting position, and jumping straight up powerfully.
2. The Snatch:
With arms raised straight, a weighted bar is easily lifted from the floor and immediately above your head.
Standing erect with a weighted bar placed in front of the shoulders starts with this workout. You squat down to the level that your legs are parallel to the surface, then you stand back-up quickly and press your head over the weighted handle.
Variations of push-ups, sit-ups, and pull-ups are other examples of workouts included in the CrossBox gym. Kettlebells (a weighted ball with a top handle), medicine balls, climbing poles, jump ropes, and rowing machines are most frequently used for CrossFit.
Costs of Crossfit box in Breda:
The CrossBox Gym in Breda provides many services to the customers. It is different than a traditional gym. You have to pay because you can get programming, coaches’ attention, check-ins, and many more.
Crossfit box is a conditioning program where you can get a high-intensity workout. And this kind of workout requires proper training and attention from the coach. If you want to make yourself physically active and healthy, then it is worth paying for it.
CrossBox gym is a particular training center. It is different than a traditional regular gym.
In this conditioning training program, you can get proper attention and training from the Coach, so in return, you have to pay more than a traditional gym.
A Full Spectrum CBD Oil to Bring in the New Year
A full-spectrum CBD oil is one of the many oils extracted out of the cannabis plant. This particular version is the result of a full spectrum extraction process, which means there is manila filtration done during extraction. It contains the cannabis plant’s original terpenes and other chemicals like cannabinol and cannabigerol, along with minimal traces of THC, although not enough to get you high.
Benefits Of The Full Spectrum CBD Oil
There are several health benefits of using the full spectrum CBD oil. So, let us look at a few of them.
According to several medical journals, the presence of hemp in full spectrum CBD oil comes with great benefits to the skin. This oil is excellent at treating several skin-related problems like eczema, acne, and dermatitis. Since the oil is full of vitamins, it helps soothe the skin in a way that the tissue relaxes on its own.
Furthermore, the full-spectrum CBD oil can also be used for moisturization purposes. You can use it in various ways. If you want to make a mask out of it, just use a teaspoon of the oil in a aloe vera mixture. However, you can also use it on its own. Just a few drops of full spectrum CBD oil gently massaged on the skin will do the trick.
In a recent study, some researchers found out that using full spectrum CBD oil can help reduce anxiety by a considerable margin. Anxiety can not only affect the mind, but it tends to stress out the body too. So, if you take a few micrograms of the full spectrum CBD oil, you can relax and embark on whatever task gives you anxiety.
Cannabinoids are known to help release sleep hormones like melatonin in your body. Thus, the full-spectrum CBD oil does precisely that. If you’re having trouble sleeping, it is likely because you are stressed or are anxious about something that is keeping you up.
However, by consuming a small amount of this oil, the feeling of tranquility takes over your body that helps you forget the anxiety, and gives you a good night’s sleep.
If you are someone who exercises a lot and feels like your muscles are getting tenser, then the full spectrum CBD oil can definitely help you out. It is known to have relaxing muscle abilities that work through your body without displaying any side effects.
Additionally, if you feel pain in your muscles after you work out or are generally hurt, the full spectrum CBD oil can help reduce that pain. It helps with muscle inflammation and allows the body tissues to relax, which relieves you of pain. So, no more painkillers.
Difference Between Full Spectrum CBD Oil And CBD Oil
The main difference between full spectrum CBD oil and just the standard CBD oil is that CBD oil uses CBD isolate and removes all the terpenes in the extraction process. So, it is basically made up of only one component. As mentioned above, the full spectrum CBD oil has multiple components (including fatty acids and traces of THC) that work together to produce different effects.
You should definitely use the full spectrum CBD oil if you are looking to improve your overall health. It is excellent at giving you flawless skin and dramatically helps your body and mind/ By reducing anxiety levels, it gives you room to be creative and independent.
By relieving muscle pain, it allows you to be more active. So, it is a great supplement for your overall well being and is a great product to bring in the new year.
The Best CBD Products to Help You Sleep
CBD products have seen a massive rise in popularity over the past few years. They have numerous health benefits and they can also calm you down and help you relax. As such, people who suffer from sleeping disorders have started using CBD for sleep and it works. Numerous studies show that CBD can help treat REM sleep behavior disorder (RBD) and insomnia.
Thankfully, there are tons of different CBD products to help you sleep out there that you can use. CBD products are safe and very effective, but you should be aware that some side effects can occur if you are sensitive to CBD products.
Nonetheless, insomnia is one of the hardest things to treat, so whatever might help you is worth trying. Here is a list of some CBD products that can help you sleep.
1. CBD Oil
CBD oil is derived from the cannabis plant. Some CBD oils have a low THC content, which is the compound that gets you “high”, but you can also get THC-free CBD oils. CBD oil is great for people who have anxiety because it calms down your nerves. It can change how your brain’s receptors respond to serotonin.
This relates to sleeping disorders because one of the biggest reasons why people can’t fall asleep is tied to anxiety and depression. CBD oil will reduce stress, lower your heart rate, and make you drowsy.
Not only will CBD oil help you fall asleep, but it will also improve the quality of your sleep. If you wake up frequently during the night for no apparent reason, CBD oil can help you with that. Some research has shown that CBD can improve the sleep quality for those who suffer from Parkinson’s disease and epilepsy too.
There are numerous ways to use CBD oil. You can add it to food, take it directly, and even topically by rubbing it into your skin. The best method for using CBD oil is to put it under your tongue and let it be absorbed that way. This will have the strongest and fastest effect, especially if you want to go to bed.
2. CBD Capsules
If CBD oil is not for you, you can also get CBD in the form of a capsule or softgel. This is maybe the easiest and most convenient way to get CBD into your body. Also, CBD oils might not taste good for you, so getting capsules will solve that issue.
You can take CBD capsules before or after you brush your teeth, which adds to its convenience when compared to CBD oil. Simply swallow a CBD softgel or capsule and you will be good to go.
It will be absorbed more slowly than CBD oil, though, so bear that in mind. It is best to take the pill one hour before going to bed to get sleepy just in time when you want to hit the hay.
3. CBD Gummies
CBD gummies are somewhere in between capsules and oil. Again, if you don’t like the CBD oil flavor, CBD gummies can fix that issue. They will be absorbed in a similar way to CBD oil if you take your time when chewing them, which is why these products are so popular.
You can get CBD gummies in several different flavors. You can also get vegan CBD gummies if you want to avoid gelatin.
There are many ways to introduce CBD into your life to help you sleep. No matter which type of product you choose, you should combine it with good sleep hygiene. Avoid using your phone and other electronic gadgets before bed. Relax and read a book before bed for the best results.
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