PHYSICAL FITNESS IS THE FIRST REQUISITE OF HAPPINESS. PHYSICAL FITNESS IS THE FIRST REQUISITE OF HAPPINESS. PHYSICAL FITNESS IS THE FIRST REQUISITE OF HAPPINESS.

Activity

Activity and rest are two vital aspects of life.

Workouts

Action is the foundational key to all success.

Strength

You can become strong and powerful.

AMAZE YOURSELF

The human body has been designed to resist an infinite number of changes and attacks brought about by its environment. The secret of good health lies in successful adjustment to changing stresses on the body.

Greatest wealth is health.

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Health Knowledge

The human body has been designed to resist an infinite number of changes and attacks brought about by its environment. The secret of good health lies in successful adjustment to changing stresses on the body.

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9 key tips to always staying in shape

Staying in shape is not complicated. The difficult thing is to abandon bad habits and change our routine to prioritize our health. This means stopping eating unhealthy foods, dedicating a few minutes to physical activity. And leaving behind any elements that may break an optimal system.

This time we decided to list a few basic tips that show that it is not too difficult to get used to exercising (and that you do not need to do much to stay in shape or see results ). In the same way, they will serve to see exercise not as something impossible to follow, but as something accessible that we can integrate into our daily lives.

Don’t Get Off To A Full Start

Imagine that you are looking for a routine to lose weight, but it requires high-intensity movements for long periods. It is hardly going to be achieved, and failing will only make you feel unmotivated and think that you can’t do it. Try starting with light versions of the routines or with fewer repetitions so you don’t strain your body too much and get used to it.

Don’t Aim So High

Continuing with the previous idea, perhaps we can think that we want to lose a large amount of weight in a short time. It is possible, but it is better if we work on short goals to focus on immediate work. In this way, we are finding motivation step by step. If you want to lose 10Kg, first focus on the first kilo and keep setting goals until you reach the end.

Don’t See Exercise As Work

Or else it will feel that way, and it’s easy to give up something you don’t like. Although, of course, we must do it to achieve our goals. It is better if we focus on the positive aspects that it can give us. Such as the fact that it gives us more energy, makes us feel better about our body.  And will eventually help us to keep staying in shape. or lose weight. In the same way, it can help to socialize with other people (and when you can, do not leave out the races).

Nor do we say that you have to fall in love with it, but see it as an activity that can bring some benefits.

Don’t Be Afraid To Ask For Help

Men are often uncomfortable asking for advice or help from other people in the gym. But if you get the chance, go for it. Many will be open to telling you about their methods and you might find routines or exercises that go more with you.

Just Walk

walking for staying in shape

Walking is one of the best exercises we can do and integrating it into daily life can do a lot for us to keep us fit. In fact, if we are in shape and do not want to gain weight (while we have a balanced diet). It can be the simplest and most ideal exercise. Low-intensity aerobic is important to maintain good health.

Don’t Neglect Your Diet

It is a classic to have the idea that if you exercise “you can afford” eating things that we would not consider healthy. However, if we really want changes after several weeks in the Gym, it is necessary to change our diet, particularly if we want to lose weight.

And while the idea of ​​following some recommended diets may be irresistible. There is nothing better than a nutritionist who can help create a plan based on your needs and your body. Likewise, some trainers specialize in diet too, so you can find a good one and make sure you see results.

Find A Time Plan

Many times we do not exercise because we think we do not have time. Between the office and perhaps some household or family chores. We may not see a place for ourselves and spend time exercising. Although it can be difficult, creating a plan and prioritizing exercise as a base habit in our routine can help. Maybe you have to risk something like waking up a little earlier, however, if we consider the benefits, we will know that it is a priority.

It’s not about obsessing over or leaving other parts of your life either, but if you can find at least 30 minutes a day, you will have a breakthrough.

Don’t Think You Have To Go To A Gym

In addition to the above, although the gym is ideal for some, exercising at home can be effective. Similarly, to keep always staying in shape without gaining muscle, a home routine is enough to stay healthy.

Don’t Stick With A Routine If It Doesn’t Work

If a routine promised results in a month and you can’t see it, think about what you can change. It may be a food issue, but if you think you can handle more or need other exercises. Feel free to change it. Even if you have a coach, you can tell him that you don’t feel comfortable. And that you require something different.

You may also be interested in DO WE HEALTHCARE PROFESSIONALS TAKE CARE OF OUR SLEEP? SCIENTIFIC EVIDENCE

Do we healthcare professionals take care of our sleep? Scientific evidence

Healthcare professionals tend to neglect sleep, as well as other self-care activities. Generally in the interest of caring for others before themselves. In fact, in terms of sleep disorders, it is estimated that the prevalence among doctors and nurses is around 40%. Data prior to the COVID-19 pandemic during which, as we highlighted in a previous post. There was a general reduction in the quality and quantity of hours of sleep in this group.

The most frequent sleep disorders among health professionals have to do with chronic insomnia. Sleep-wake rhythm disturbances and may also have to do with self-medication with sedatives and hypnotics, which is not uncommon in these professionals due to their easy accessibility and knowledge.

healthcare professionals recommendations

The etiology of these disorders is complex, but the factors involved feed into each other, since work overload, sustained stress, work shifts, shifts, or difficulties in reconciling personal and work-life end up deteriorating quality and amount of sleep, but they also increase vulnerability to professional burnout (or burnout ) and can lead to mental claudication leading to mental disorders, most of the anxiety-depressive spectrum.

Unfortunately, many of these disorders, paradoxical as they may be, can go undiagnosed and undiagnosed among healthcare professionals.

Hence the importance of remembering some general advice, most of them proposed by the World Sleep Society, related to sleep hygiene and that should be integrated into the culture of promoting the care of health workers both at the institutional level and at the personal level :

 

  • Establish a regular bedtime and wake-up time.
  • If you usually nap, avoid exceeding 45 minutes of daytime sleep. In fact, naps of between 20 to 45 minutes can help health professionals increase and restore your brainpower and well-being.
  • Avoid drinking too much alcohol 4 hours before bedtime, and don’t smoke.
  • Don’t abuse stimulants (including coffee, tea, sodas, energy drinks, and chocolate), and avoid consuming them at least 6 hours before bed.
  • Avoid smoking, as well as the use of psychoactive substances.
  • Try not to eat foods that are heavy, spicy, or high in sugar for at least 4 hours before going to bed. Ideally, dinners should not be copious and contain healthy and easily digestible foods.
  • Exercise regularly, but better not before bed.
  • Wear comfortable and cozy bedding.
  • Your room should be well ventilated, have a comfortable temperature, and have a comfortable bed.
  • Avoid noise as much as possible and reduce the amount of light in your bedroom as much as possible.
  • Reserve your bed for sleep and sex, but don’t use it for work or play.
  • Avoid watching television or using electronic devices before bed, and don’t sleep with them next to your bed either.

 

With regard to healthcare professionals exposed to correction situations, some useful recommendations for workers and institutions can be:

 

  • Rotations should be every 2-3 days or every 3-4 weeks.
  • Rotations can be done in two directions, one “natural” (morning-afternoon-night) and one “inverse” (night-afternoon-morning). Since there is no consensus in the scientific evidence on whether one is better than the other.
  • Limit shifts to 12 hours including overtime or 8 hours if they are night shifts and/or the work is demanding, monotonous, dangerous, or safety-critical.
  • Get two nights of full sleep when changing in the morning after the night shift.

 

And, as for the guards, both 12 and 24 hours:

 

  • Before the watch: it is necessary to have a good sleep routine the day before the watch, according to the general advice mentioned above.
  • During the watch: in the night watch, it can help to take breaks with naps of 15 or 20 minutes.

 

After shifts:

 

  • It is necessary to sleep at least two hours to reestablish the sleep routine and try to go to sleep at the usual time on the day that you go off duty so as not to alter your own circadian rhythm.

 

If, in any case, even applying these general or more specific measures of sleep care, you find that the quantity or quality of sleep has deteriorated, it is recommended that you avoid self-medication and that you consult your doctor or a specialist in a consultation regulated (not informal or corridor) in order to assess the need to study the problem in-depth and to be able to design an appropriate strategy to address it.

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Charles Bonnet syndrome

Of all our senses, probably the most important is sight. Our whole world is shaped by our ability to perceive the environment through images. For this reason, vision-related diseases are particularly worrying and every year a lot of resources and energy are dedicated to their prevention and treatment. We already know many of these diseases; problems such as myopia, astigmatism, and cataracts are quite common. However, many other vision disorders are not as well known. Among them, one of the most unique is the Charles Bonnet syndrome.

In this article, we will find out what Charles Bonnet syndrome consists of, but we will also analyze everything we know to date about its causes and the different interventions that have been developed to remedy it.

What is Charles Bonnet Syndrome?

This vision disorder is one of the least known and understood among all those that exist. It is characterized by the onset of visual hallucinations in subjects who are experiencing a decline in vision.

In general, therefore, it occurs in patients with problems such as cataracts or glaucoma; or in those who have suffered from problems in the visual areas of the brain.

The hallucinations that occur in Charles Bonnet syndrome are very vivid and realistic. However, unlike other disorders in which similar situations arise, patients know perfectly well that what they are seeing is not real. This is why it differs from problems such as schizophrenia or the consumption of toxic substances.

Hallucinations appear in people whose only health problem is with their vision. To diagnose Charles Bonnet syndrome, it is necessary to have ruled out the presence of dementia, mental disorders, or any type of intoxication. In addition, vision problems occur mainly in the elderly and, therefore, this disorder is particularly common in this segment of the population.

Characteristics of hallucinations

Hallucinations caused by Charles Bonnet syndrome are very varied. However, they share several characteristics in common:

  • When they occur, the subject is perfectly aware of what is happening. He knows what he is seeing is not real.
  • Hallucinations merge with normal perceptions. Instead of completely replacing reality, the images overlap what one would see in the absence of the disturbance.
  • They appear and disappear randomly. Consequently, it is very difficult to identify a clear cause for the changes or determine an underlying trend.
  • Patients often experience surprise, but they are rarely afraid of what they see.
  • They tend to occur in stressful situations or when there is sensory overload or a lack of major stimulation.
  • They present themselves more vividly than in reality. While the rest appear confused, the hallucinations are seen very clearly. This is because Charles Bonnet syndrome appears only in people with visual defects.

Causes and treatment

Medicine is not yet able to explain exactly why Charles Bonnet syndrome occurs. It has not been possible to find a single cause that allows us to understand the reason for the hallucinations. Nonetheless, various theories try to shed some light on this disorder.

The most accepted to date is the so-called neuronal deafferentation theory. According to its proponents, this syndrome appears because the neurons in the brain have stopped receiving the levels of stimulation they were used to. As a result, they would become much more sensitive to all external stimuli and, in some cases, might even make their own.

As for the treatment, no drug is totally effective against this vision disorder. For this reason, doctors generally cope with the syndrome more palliative than curative.

On the one hand, the primary task of the healthcare professional is to inform the patient about what is happening to him. We consider that many of them may experience distress when they begin to perceive a parallel reality. Therefore, the doctor must explain that it is a vision disorder and that, by keeping it under control, the risks can be minimized.

After that, the most common approach is to try to resolve the vision disorder. In most cases, it has been shown that operating the patient to restore some of his visual acuity makes the hallucinations disappear.

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Does coconut oil help with cellulite and stretch marks?

Cellulite is a problem that affects most women. Those that gain weight more easily are more at risk than those that maintain more or less the same weight. Even if a genetic factor is not excluded, a sedentary lifestyle and a poor diet do not help to solve the problem. Its real name is edematous fibro sclerotic radiculopathy and is generated by an abnormality of the dermis. This factor depends on the increase in the volume of adipocytes, cells that form fatty tissue. When the orange peel skin begins to appear before the age of twenty, you still have time.

Does coconut oil help with cellulite and stretch marks? Therefore there is no need to resort to the cosmetic surgeon and to make drastic decisions. To combat cellulite, it is necessary to introduce a targeted diet, avoiding fatty and swelling foods. It is also essential to exercise and use specific natural products. One of the most suitable is coconut oil, a plant substance extracted from coconut.

Does coconut oil help with cellulite and stretch marks?

Yes, let’s see how to use it:

  • Water
  • Coconut oil
  • Pineapple
  • Coffee grounds
  • Brown sugar
  • Bowl
  • Round bath brush

Prepare a drink

One of the ways to fight cellulite is to make a drink with coconut oil. To get the most, it is best to drink it or consume it with meals. Another piece of advice is to use the organic one, even if the two versions are identical from the nutritional point of view. Otherwise, use coconut water which is obtained from the green walnut, before ripening. You mix it with pineapple or mango juice and drink it in the afternoon or the morning. Compared to milk, it is lighter. But it is still rich in potassium and all those substances that help prevent cellulite blemishes. A useful way to counter it and prevent it. It doesn’t completely solve the problem, but it helps you get better.

Prepare a scrub

Alongside healthy eating habits, natural cosmetics can do a lot thanks to substances that promote fat metabolism. The latter prevent its accumulation, and meanwhile drain the liquids and consequently slim down. The different formulations on the market are gel, cream, and scrub. So to combat cellulite, you can prepare an anti-cellulite scrub with coconut oil. To do this, put two tablespoons of coconut oil, one of brown sugar, and coffee grounds in a bowl. Mix the mixture with a teaspoon and apply it to the part of the body to be treated. Let it sit for five minutes. Massage the part and rinse with water. The most practical method is to scrub while showering.

Prepare an invigorating oil

You can prepare an invigorating oil with coconut oil. To start, add three tablespoons of coconut oil and mix them with the juice of a lemon or orange. Mix the mixture and apply it to clean skin. Massage the part, make circular movements to absorb the substance. The technique is performed by pressing the skin on the lymphatic circulation.

For this reason, the operator must know how to move his hands. The manipulation serves to lead the lymph to the nearest lymphatic channel affected by cellulite. When the problem reaches its peak, these treatments and others help people physically and psychologically. In addition to counteracting cellulite, it helps improve the microcirculation of tired legs. Once you put into practice the good daily habits and these little treatments, most of all, it is essential to feel good in your body and accept yourself as you are. This is the best attitude to face the dreaded swimsuit test with serenity.

When using the tonic or cream, always apply them with a long massage done with slow and circular movements. Starting from the bottom up. The supply of water and vitamins favors the elimination of toxins from the body.

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Can you sleep with tampons?

Tampons and pads are two of the most used methods of intimate hygiene during menstruation. Both are safe and their use depends on the preferences of each woman. Undoubtedly, due to its discretion, one of the advantages of tampons is their comfort, especially when playing sports, bathing in the sea or the pool, or simply wearing tight clothing.

Today’s tampons are easy to insert and remove and it is easy to forget about them for hours due to their high absorption capacity and total comfort. Wearing a tampon for a considerable period does not imply, in principle, any danger, but some doubts may arise. Can you sleep with tampons? How often should I change it? What could happen if I don’t? If you are one of those who prefer a tampon to compresses, we clear up all your doubts in this article.

Can you sleep with tampons?

Although many women prefer to sleep with a compress that allows the flow of menstrual more easily, others choose the tampon even during the night. There are no studies or tests that indicate that, as a rule, using tampons while you sleep poses a health risk, provided that proper intimate hygiene is followed and that the tampon is changed frequently.

Tampons are mainly made of cotton and synthetic fibers with a high absorption capacity. If you have an allergy to any of them, logically, you should avoid their use.

Going to bed with the correct tampon for your vaginal discharge is also important, not only for comfort and safety in avoiding leaks and stains but also because a tampon that does not absorb enough could cause excessive moisture in the vaginal area that could favor the appearance of bacteria and, with them, possible infections. In the opposite case, a tampon that absorbs more than necessary in the face of little menstrual flow could contribute to the development of minor irritations or even vaginal dryness.

If you sleep with a tampon, you must check that you have inserted it correctly. Therefore, it will not cause any discomfort because if it is incorrectly placed during the hours of sleep, it could cause irritation or some slight damage in the delicate intimate area.

If you do not have your period, you should never use tampons to sleep (as a precaution) or if you are suffering from any urinary or vaginal infection.

With due precautions and as long as your gynecologist does not tell you otherwise, it does not hurt to sleep with tampons for a short period.

How long can a tampon be worn?

How often to change the tampon is a very common question when starting to use tampons. The time of use of a tampon is limited and the different manufacturers of this hygiene product agree that it should not be worn for more than 7 – 8 hours. This is the problem posed by sleeping with him because, if it is a nap of a few hours, there would be no problem, but if we are talking about a long and placid night of more than eight hours of sleep, the tampon would not be fulfilling its function and it would be essential to change it.

In reality, knowing exactly how long a tampon lasts will depend on different factors, but as a general idea, it can be said that its average use time ranges between 3 and 6 hours. The ideal is to change it every 4. As we have said, some factors influence the fact of changing it more or less frequently, mainly the amount of flow you have on each of the days that the rule lasts.

Is Tampon Toxic Shock Syndrome Real?

The syndrome of toxic shock (TSS) is a real, serious, and rare condition that it is important to clarify that it is not always related, necessarily, with tampon use.

It is an infection that can be caused by certain bacteria such as Staphylococcus aureus or Streptococcus pyogenes. In specific cases, these bacteria, in contact with the mucous membranes (not only the vaginal ones), can generate dangerous toxins that the immune system will try to fight off.

A tampon used for an excessive time can become an element that favors the proliferation of these bacteria, but it must be emphasized that it would be an exceptional situation. For toxic shock to develop, a series of conditions would have to occur, such as inadequate intimate hygiene, a previous infection, a weakened immune system, or some type of poor health. Suppose to all this is added an inappropriate tampon to the existing menstrual flow that, in addition, has remained in the vaginal canal for longer than advisable. In that case, this could make you an even stronger risk factor for the development of bacterial infection.

Sudden high fever, vomiting, severe headaches, or a sudden drop in blood pressure are some of the symptoms of this disease that need urgent and immediate medical attention. Generally, are treated satisfactorily with antibiotics.

In summary, it can be said that toxic shock syndrome is real, and several causes can trigger it. Although there have been cases in which the inappropriate and prolonged use of tampons in excess has influenced the development of the infection, it is not always linked to tampons. Changing it frequently is a basic measure of hygiene and prevention when it comes to avoiding any risk of toxic shock.

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Five ways to increase your testosterone naturally

Testosterone is a hormone that has a large number of functions in the body, such as increasing bone mineral density, developing the proper sexual function, or increasing muscle tissue.

The problem is that today many of the bad habits that we have been adopting have caused the testosterone levels of many men (and also, those of many women) to drop, leading to metabolic problems. Although the ideal would be for a professional to assess your personal case, you may consider putting these five guidelines into practice if your intention is to increase your testosterone levels.

Try to reduce your stress

Stress is one of our greatest enemies if we want to keep our testosterone levels high, since undergoing stress increases our cortisol, and with this decreases testosterone.

In addition, cortisol can increase our visceral fat (which can compromise the function of many organs) among other negative effects. Coping with stress can be a good way to get your hormones back in order.

Pay attention to zinc and vitamin D

Athletes with low levels of zinc and vitamin D have been seen on many occasions to increase their testosterone levels by supplementing with these two micronutrients.

In any case, keep in mind that if you are not deficient in zinc or vitamin D, it is most likely that you will not benefit from consuming foods or supplements rich in them.

Get enough sleep and sleep well

Getting a good night’s sleep is just as important as your own diet and training, and in fact, it is not only important that you get enough sleep, it is also important that you do it well.

It is convenient that you sleep at least seven hours a day, in addition to that it can be very positive that you eliminate all sources of light a few hours before going to sleep and that you keep your room at a temperature between 15 and 20 degrees.

Beware of caloric deficits

If you intend to lose fat it is essential that you are creating a caloric deficit in your diet , but if this deficit is too long or too aggressive, the negative effects on your health will be many and very marked.

In fact, in this situation it is normal for our body to compromise reproductive function, thus reducing testosterone levels.

A caloric deficit of 20 or even up to 25% (of our maintenance calories) at most in cases of very marked overweight or even obesity is enough to promote this fat loss.

Train at high intensity

High-intensity exercise, and strength training, in particular, is one of the best things we can do if we want to increase our testosterone.

In fact, in obese men, evidence suggests that increased physical activity is even better for raising testosterone than a diet focused on weight loss.

In particular, multi-joint exercises such as the bench press, chin-up, squat, or deadlift can also be positive when it comes to testosterone levels, but remember to also get enough rest to compensate for the high intensity.

You may also like to read: Buffalo hump: how to remove it and exercises

Buffalo hump: how to remove it and exercises

Have you got a kind of bump in the neck area and you don’t know what it can be? This physical condition is called cervical kyphosis, although it is also commonly known as a buffalo hump. This problem is a curvature that occurs in the spine caused by an accumulation of fat in the back of the neck.

The hump on the neck is not a serious disease. Still, it can cause both discomfort and discomfort when performing certain movements and a physical complex due to its appearance, which is why we must find a way to correct this problem. Although cosmetic surgeries are to eliminate localized fat in this area, we can also opt for a series of exercises to reduce the hump more economically and naturally. Keep reading this article to explain more about the buffalo hump: how to eliminate it and exercises.

What is the buffalo hump and what are its causes

As we have already anticipated, the buffalo hump, also called the widow’s hump or crook is a physical condition that is characterized by producing a curvature in the back due to an accumulation of fat in the back of the neck, which is why it receives the dorsocervical fat medical name. This condition can be confused with other diseases in which this type of curvature also occurs along the spine. It is the case of kyphoscoliosis. However, this hump is caused by other conditions such as osteoporosis, characterized by making the bones increasingly fragile until they end up fracturing.

How can we identify buffalo hump or dorsocervical fat?

The causes are decisive to detect if this hump is caused by an accumulation of fat in the neck. Therefore, below we will give you the main reasons that cause this physical condition:

Use of some medicines and treatments for HIV: one of its side effects is lipodystrophy, the accumulation of fat in certain parts of the body.

Hypercortisolism: it is a disorder that occurs when there are very high levels of the hormone cortisol.

Obesity: Obesity is a disease that significantly increases the risk of this condition appears.

Long-term use of certain glucocorticoid medications such as cortisone.

Genetic disorders: This factor can increase the likelihood of cervical kyphosis. If someone in your family has buffalo hump, you probably have it too.

Bad posture: an incorrect position can cause this hump in the neck.

How to remove buffalo hump: medical treatment

Can the hump be corrected in adults? Many people question this since the widow’s hump is not easy to correct and takes patience and effort.

Here are some tips and recommendations on how to remove a buffalo hump:

Physiotherapy sessions: if you suspect that the hump may come from poor posture in your case, it is best to go to a physiotherapist. This professional will recommend the best methods and sessions necessary to improve the back’s posture and thus correct, little by little, the widow’s hump.

Change of medication: as we said initially, many treatments have buffalo hump as a side effect. If you suspect that this is your case, consult your doctor about a possible change in medication or decrease the dose. Under no circumstances should you stop treatment without consulting a health professional beforehand, as this could seriously harm you.

Modify your diet: If your buffalo hump is due to an obesity problem or a poor diet, you should change your lifestyle and eating habits and reduce the calories in your meals. A loss of weight can be very beneficial in this case and could make the buckled neck disappear. In this case, it is best to put yourself in the hands of endocrinologists and nutritionists so that they can offer you a specific diet plan for your case.

Liposuction: Many people who cannot get rid of the hump with the above tips decide to undergo liposuction. This intervention consists of suctioning the fat from the area with a small cannula that is inserted into the lump through tiny incisions previously made. The result and improvement after the surgical procedure can be noticed immediately, but you must not forget that it is an operation, so the recovery can be a bit painful. If you bet on this solution, the safest thing is that the doctor in charge of operating will provide you with anti-inflammatories and/or analgesics so that the pain is not so annoying. You can return to normal life as soon as possible.

Exercises to remove buffalo hump

Although the widow’s hump can be eliminated with liposuction that removes all the fat located in the back of the neck, it is normal that some people cannot afford this treatment or do not want to undergo it since it is still cosmetic surgery. However, suppose you wonder how to eliminate buffalo hump without having to resort to liposuction. In that case, we will tell you that there is an alternative that consists of a series of physical exercises that will help you, little by little, to correct this physical condition. Read on and try the following exercises for the buffalo hump:

Exercise 1: chest lifts

First of all, you will have to lie on the floor on your back without any pillow or anything underneath.

Next, put your arms on the floor at a 45-degree angle and your palms up.

Try stretching your spine and then pressing your back against the floor.

Once you’re in this position, lift just your chest and squeeze your shoulder blades.

Keep your chest elevated for 10 seconds, then return to the starting position.

Perform 2 sets of 10 reps.

Exercise 2: pectoral stretch

In an open door, place your arms on each side.

When you are in this position, slowly stretch your chest until you are lower than the original position.

As you lower your chest, it is important to keep your shoulders flat and your head above your body.

Then return to the starting position slowly.

Perform 2 sets of 10 reps.

Exercise 3: arm raises

Stick your head, shoulders, pelvis, and heels against a wall.

Next, lift your arms by sliding them down the wall until they are at shoulder height. Then go back to the original posture.

You mustn’t tilt your head or lift your shoulders to avoid injury while doing the lifts.

Perform 2 sets of 10 reps.

Exercise 4: walk every day

Suppose the main cause of your hump is obesity. In that case, you must incorporate aerobic exercises such as walking into your daily routine, as these will help you both to lose weight and reduce localized fat in the neck. To achieve your goal, it is recommended that you walk at a medium pace and do it for at least half an hour every day.

If apart from the buffalo hump, you feel discomfort and often in various parts of the back, take a look at this article on Exercises for dorsal back pain: they will help you relieve tension and stretch the muscles.

What oil is better for frying food?

Although it is not the healthiest option when cooking food, there are people who are simply passionate about fried foods, since they have a crunchy texture and a somewhat different flavor, as well as having a characteristic golden appearance.

Sustainable food: what it is and how to achieve it

With industrialization, technological advances, globalization, and the capitalist market model, agricultural activity has taken a relevant turn, leaving behind more artisanal practices and promoting large-scale productive approaches. Such transformations characterize the growing tendencies of resource overexploitation that have pushed to the limit, never better said, the capacities of our planet. Taking into account the finiteness of natural resources and upward population growth trends. It is necessary to look for alternatives that lead us to sustainable life models in order to guarantee food for present and future generations.

Psychological benefits of playing sports

There are many of us who today have opted for a somewhat healthier lifestyle and we despise the much appreciated sedentary lifestyle of practicing sports. People choose very different sports options, from running, cycling, calisthenics or even going to the gym, these have become the most common sport options to practice for those who, leading a somewhat sedentary work life, have chosen to practice something of a sport.

Intermittent fasting, the diet that works

While the term diet in general, awakens a feeling that mixes laziness with illusion, fasting sounds to us, directly to something dangerous and very hard to carry out. Perhaps this is the reason why many start diets almost daily and few know in depth what it is about. intermittent fasting.

Ideas to follow the nutritional diet

The nutritional diet, as we explained in a recent topic in which we delved into it, is a concept created by Dr. Joel Furhman, father of this eating plan that is very similar to our Mediterranean diet.

Ideas to cleanse the liver naturally

Today we are going to propose ideas to purify the liver naturally, thus reducing the risk of liver disease, raising the levels of antioxidant enzymes, and offering protection against harmful toxins. The liver is one of the most important organs of the human body and we need to purify it from time to time, taking into account that it has multiple functions such as purifying the blood, eliminating toxins, manufacturing bile, facilitating the absorption of certain nutrients. To keep it in good condition it is essential to maintain an adequate diet, limiting the intake of alcohol and certain medications. We will analyze it in more detail below.

How to avoid having swollen legs

Fluid retention, poor circulation, or high temperatures make us suffer from swollen legs. It is a very unpleasant and even painful sensation that affects us in our daily lives. The swelling of areas such as the legs, and even the feet and ankles, is called peripheral edema and is basically the increase in volume caused by the accumulation of water in muscles and tissues. It usually occurs after a long time of sitting or standing.

Do frozen foods retain all their properties?

For some years it is normal to live with a lot of stress and anxiety. For example, it is common to do things quickly and in a rush, hardly having time to enjoy a good meal or simply spend a pleasant time cooking.

Discover the benefits of coconut oil

Coconut oil is one of the most beneficial oils that we can find today. Coconut oil is one of the oils that has increased its popularity the most in recent years, due to the benefits it can bring us, and that we will explain below. This oil is extracted by pressing the pulp of the coconut, after having extracted the internal flesh of the fruit, obtaining an oily substance that is called coconut oil.

10 benefits of celery for the body

The celery is one of the vegetables that bring more benefits to the metabolism of the human body. In fact, historically it has been considered a very medicinal agricultural product. So much so that since Charlemagne’s time it has been used as infusions.

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