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The Top 5 Benefits of Nose Breathing and Why Mouth Breathing is Holding You Back

Breathing is something that we do every day without even thinking about it. However, the way that we breathe can have a significant impact on our health and well-being. In this article, we will explore the top five benefits of nose breathing and why mouth breathing may be holding you back.

Benefit 1: Improved Oxygenation

Nose breathing is a more efficient way to oxygenate the body compared to mouth breathing. When we breathe through our nose, the air is filtered and warmed before it reaches our lungs. This not only helps to prevent infections but also helps to increase the amount of oxygen that is delivered to the body.

Benefit 2: Better pH Balance

Nose breathing helps to maintain a proper pH balance in the body. When we breathe through our nose, the air is exposed to nitric oxide, which helps to regulate the pH levels in our bloodstream. On the other hand, mouth breathing can lead to a decrease in pH levels, which can have negative effects on our health.

Benefit 3: Reduced Stress and Anxiety

Nose breathing has been shown to have a calming effect on the body. This is because it helps to slow down the heart rate and lower blood pressure, leading to reduced stress and anxiety. In contrast, mouth breathing can exacerbate stress and anxiety, as it can increase the heart rate and blood pressure.

Benefit 4: Improved Sleep

Nose breathing has been linked to improved sleep. When we breathe through our nose, it helps to regulate our circadian rhythm, which is the body’s internal clock that controls our sleep-wake cycle. This can lead to a more restful and rejuvenating sleep.

Benefit 5: Better Mental Focus and Concentration

Finally, nose breathing has been shown to improve mental focus and concentration. This is because it helps to increase oxygen levels in the brain, which is essential for cognitive function. In contrast, mouth breathing can lead to decreased oxygen levels in the brain, leading to decreased focus and concentration.

In conclusion, there are many benefits to nose breathing that cannot be achieved through mouth breathing. Whether you are looking to improve your physical or mental health, nose breathing is a simple and effective way to do so. So, next time you are taking a deep breath, make sure to do it through your nose.

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John Cena on Body Building

Many people know John Cena as one of WWE’s most prominent wrestlers. But the reality is that John Cena is also known as a beautiful specimen of what body building can do. John Cena has been fully involved in the body building industry for many years, and he has come to be known as one of the premier body builders of modern times.

Not only has John Cena found worldwide fame as a professional wrestler, he has also found amazing respect in the body building world as a great example of what effective body building can do. He is constantly featured at the Arnold Expo and many people want to emulate his body as well as his workout regimen.

Most people get into body building to sculpt a beautiful body. John Cena is no different. He wanted a great body, but he also wanted to be super strong. When Vince McMahon approached him about joining the WWE, the temptation was just too much to resist. But, really, when you think about it, it’s a natural transition.

Professional wrestlers all have amazing bodies. Their muscles are tight and toned just like professional body builders. They just use their muscle mass for different entertainment purposes. That doesn’t make John Cena any different than Arnold Schwarzeneggar. Cena just chose to use his physique in a different way.

One of the best parts of John Cena’s body building career is that he pursued the sport as a profession. He graduated from Springfield College with a degree in exercise physiology. When he couldn’t find work in his chosen field, he opted to go with professional wrestling in his career path. And nothing could have proved to be a better choice than that for him!

What does John Cena say about body building? The answer is that he advocates pretty much what the other expert say: Choose a program that fits your lifestyle and your goals; never give up on your aspirations; work like you’ve never worked before and always remember why you are doing what you are doing; and make sure that you work all your muscle groups equally.

John Cena has made an amazing career out of his body building prowess. He is truly a beautiful specimen and a great model for what the human body can do. When you want to build your body, you could take a few hints from John Cena on how to build a great body with amazing strength.

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Why Your Diet May Not Be Working

       Jennifer, a middle-aged single mother with one six-year-old daughter, has been skipping sweets for a few weeks now.  She’s also become a stickler for portion control.  She feels as if she’s eating less than ever, and she’s been diligently exercising for an hour at a time at least four days a week.  Yet, she hasn’t lost a single pound.  The question is, “Why?”

       This is a dilemma which affects dieters the world over.  They think they are taking the steps necessary to lose weight, but nothing seems to be happening.  In essence, they are trapped in a dieting rut and they don’t know how to free themselves.  As a result, they become frustrated and depressed and may then engage in binge eating.

       One of the problems with diets is that they are often standardized.  As a result, they don’t take into consideration your individual physiology and metabolism.  They provide a cookie-cutter approach to weight loss—an approach which may not work in your individual case.  As a result, an increasing number of people are turning to dieticians to formulate a person weight loss strategy for them.  This process has been made easier through the Internet, where you can correspond with a dietician any time of the day or night via e-mail.  The dietician can also act as your personal coach, helping you through your dieting dilemmas.

        Another reason that you may be failing at your diet is because of a lack of support.  You may have family members who can eat whatever they want and seemingly not gain a pound.  As a result, they may fill your refrigerator with junk food, leading you into temptation.  Also, you may feel as if you have no one to turn to in order to discuss your weight problems.  In order to solve this problem, many individuals look to psychotherapists to help them with their food-related issues.  This can be particularly important if an individual has turned to purging in an effort to combat their weight problems.  Bulimia is a serious disease which must be treated in order to ensure the good health of the patient.  Thankfully, there are a number of treatment programs throughout the U.S. specifically focusing on bulimia.

         Yet another reason for diet failure is hidden calories.  You may literally be consuming calories and not even realize it.  For instance, the frappucinos that are so popular today are loaded with calories—as many as 600 in a single serving!  You may also be indulging in sugary sodas—another source of extra calories.  By taking a few simple steps, such as eliminating the exotic coffee drinks from your diet and substituting skim milk for whole milk, you may be able to eliminate the hidden calories that are denying you dieting success.

         Lack of consistency can also be a diet-killer.  You might go on a diet for a while, then quit before you’ve made any measurable progress.  It’s only natural to want to see quick results.  The problem is that healthy weight loss involves losing only a couple of pounds a week.  That means you’ll have to stay on your diet for months before you see appreciable weight loss.  Discouraging?  It can be, but if you keep a positive attitude you can achieve your ideal weight.

        You may also be more successful in your dieting if you consider it to be a lifestyle change.  Therefore, your diet becomes a meal plan for life.  This means that you must change the way you look at food.  It is designed to be fuel for your body, and nothing more.  As a result, you should not turn to food to make you feel better or to provide you with a sense of comfort.  A lifestyle change implies commitment; it means that you are prepared to follow the plan for the long haul.  If you feel as if you cannot be on your diet for any appreciable length of time, perhaps it’s time to consider a different diet.   Your aim ultimately should be not simply to lose weight, but to become healthier.  A fad diet will not allow you to reach that milestone.   Therefore, you must choose your diet carefully.          

 

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The Way to Health & Vitality

It’s time to start a Healthy life:
your 7 days program


How many times have you gone to sleep at night, swearing you’ll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don’t feel like exercising?

While this can happen to the best of us, it doesn’t mean you should drop the ball altogether when it comes to staying fit. What people need to realize is that staying active and eating right are critical for long-term health and wellness — and that an ounce of prevention is worth a pound of cure.

The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you. When you eat well, increase your level of physical activity, and
exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.

In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn’t have to be intense to work for you, but it does need to be consistent.

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a
one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Here’s a sample exercise program that may work for you:

  • Warm Up — seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints.
  • Resistance Training — Train all major muscle groups. One to two sets of each exercise. Rest 45 seconds between sets.
  • Aerobic Exercise — Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the
    second activity. Cool down during the last five minutes.
  • Stretching — Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating.

When starting an exercise program, it is important to have realistic expectations. Depending on your initial fitness level, you should expect the following changes early on.

  • From one to eight weeks — Feel better and have more energy.
  • From two to six months — Lose size and inches while becoming leaner. Clothes begin to fit more loosely. You are gaining muscle and losing fat.
  • After six months — Start losing weight quite rapidly.
woman in black tank top and gray leggings

Once you make the commitment to exercise several times a week, don’t stop there. You should also change your diet and/or eating habits,’ says Zwiefel. Counting calories or calculating grams and percentages for certain nutrients is
impractical. Instead, I suggest these easy-to-follow guidelines:

  • Eat several small meals (optimally four) and a couple of small snacks throughout the day
  • Make sure every meal is balanced — incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and
    fruits
  • Limit your fat intake to only what’s necessary for adequate flavour
  • Drink at least eight 8-oz. glasses of water throughout the day
  • I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs.

I suppose that’s all I can think of for now. I should extend my thanks to a doctor friend of mine. Without him, I wouldn’t be able to write this article, or keep my sanity.

Enjoy life, we all deserve it.

You’ll find many more useful information and articles at Health & Vitality – to Enjance Your Life.

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The Secrets to Weight Loss After Pregnancy

Sarah is a pregnant mother of three who continues to breast-feed her 18-month-old.  After each of her pregnancies,  she has had difficulty losing weight.  With all of her responsibilities, weight loss isn’t a priority.  Still, she wishes that, once this pregnancy is over, she will be able to return to her pre-marriage weight.

            The average woman gains more than 25 pounds during her pregnancy.  The procedure of childbirth may result in a weight loss of up to 14 pounds, which means that new moms still have considerable weight to lose once they leave the hospital.   However, some women simply assume that this “baby fat” will never go away.  Yet, it is entirely possible to lose weight during the post-partum period.

             A number of medical experts recommend easing into a weight loss program after the birth of your baby.  This means that you will not start dieting until about three months following birth.  You should combine a low-fat diet with moderate exercise in order to achieve weight loss.

             Don’t expect instant results.  It will take you a good nine months to get back to your weight prior to pregnancy.  A go-slow approach is best because you need to give your body time to recover after childbirth.  Certainly, you might be able to lose weight faster, but you might be sacrificing valuable nutrients as a result.  

              Interestingly enough, breastfeeding actually enhances weight loss.  The American College of Obstetricians and Gynecologists has found that breastfeeding leads to the release of hormones which enable your uterus to return to its normal size.  However, breastfeeding alone won’t bring down your weight.  You need to combine it with a sensible diet and a moderate exercise program.  Keep in mind that you need to have at least 1800 calories a day while breastfeeding in order to keep yourself and your baby healthy.  Still, stay clear of junk food during this period.  You should rely on food with high nutritional value to maintain the proper level of calories each day. 

          There are many good reasons to exercise during the post-partum period.  In addition to helping to accelerate weight reduction, exercise can help alleviate post-partum depression, improve your mood, and boost your confidence.   Exercise can also “clear your head” so that you’re better able to meet the demands of motherhood.  You might consider joining a “Mommy and Me” exercise class so that your baby can exercise right along with you.  Another helpful hint is to enlist the help of a friend or relative to act as your exercise buddy so that you’ll have some emotional support while exercising.  An added bonus of exercise is that it should boost your energy level, which is quite important when battling the fatigue which comes from caring for a newborn.

         Your diet should generally be low-fat but not fat-free; vitamin rich; and high-fiber.   Under no circumstances should you go on a fad diet.  Such a diet could be quite harmful to your health and could actually slow your recovery from childbirth.  It’s a good idea to set weight-loss goals, but don’t go overboard.  Recognize that there’s a limit to the amount of weight you can lose during a given period of time.   

         You may see a number of actress-moms gracing the covers of magazines shortly after the birth of their children.  They appear svelte and elegant, totally devoid of baby fat.  In the accompanying article, they may even talk about exercising right after childbirth.  Such articles send new mothers a dangerous message:  that you must do all you can to become thin as quickly as possible after your baby is born.  Such a philosophy is not only ridiculous, it’s also unhealthy.  As a result, you’ll need to “tune out” such messages from the media and stay the course with your own gradual weight loss plan.

          The time right after the birth of a child can be quite challenging, taxing both your physical and emotional strength.  While it is certainly a good idea to eat healthy, you’ll need to pace yourself as far as weight loss is concerned.  Over time, you should be able to lose the weight you gained during your pregnancy.   In fact, you might find that you’re actually healthier after your baby is born.