« Older Entries

Benefits of Sauna – Total Body Care and Maintenance

Saunas are more than just a place for relaxation and socializing; they are a potent tool for enhancing overall health. Historically rooted in ancient wellness practices, saunas today offer a plethora of health benefits ranging from improved cardiovascular health to enhanced skin quality and pain relief. This article delves into the science behind sauna use, exploring how regular sessions can contribute to a healthier, more vibrant life.

The Science of Sauna Therapy
Enhancing Cardiovascular Health
One of the most significant benefits of regular sauna use is the improvement in heart function and circulation. Studies have shown that sauna sessions can mimic the effects of moderate exercise by increasing heart rate and promoting healthy blood flow. According to a 2015 study published in JAMA Internal Medicine, frequent sauna use (4-7 times per week) is associated with a reduced risk of sudden cardiac death, coronary diseases, and other cardiovascular conditions (source).

Detoxification Through Sweating
Saunas induce a deep sweat to help reduce levels of lead, copper, zinc, nickel, mercury, and chemical toxins which are all commonly absorbed just from interacting with our daily environments. The heat from a sauna expands the blood vessels, which facilitates blood flow and helps the body’s natural detoxification process through sweating.

Pain Relief and Muscle Relaxation

The heat generated in a sauna helps to alleviate pain in muscles and joints. It does this by increasing circulation, which in turn allows more oxygen to reach injured parts of the body. This reduces pain and speeds up the healing process. Furthermore, a study from the University of Eastern Finland suggests that regular sauna sessions can significantly reduce the incidences of ailments like arthritis and headaches by promoting the release of endorphins, the body’s natural painkillers (source).

Skin Cleansing and Rejuvenation
Heat from the sauna opens up the pores and causes sweating which helps to flush out toxins and impurities from the skin. The result is a clearer and softer complexion. Regular sauna sessions can improve the elasticity and overall health of the skin, giving it a youthful, radiant glow.

Weight Loss and Metabolism
Sauna therapy can also aid in weight loss by increasing heart rate and metabolic rate. It’s important to note, however, that the weight lost in a sauna is primarily water weight and should be complemented by a healthy diet and regular exercise for sustainable weight loss.

Types of Saunas and Their Accessibility
Home Sauna Solutions
With advancements in technology, saunas are no longer limited to spa environments. Portable home saunas are available in various forms, such as infrared, steam, and wood-burning options. These can be installed in homes, allowing individuals to enjoy the benefits of sauna therapy without needing to visit a spa.

Portable and Mini Saunas
For those who travel frequently or have limited space, portable and mini saunas offer a flexible solution. These compact units can be easily set up and dismantled, making them ideal for use at home or while on the move.

Conclusion
Incorporating sauna sessions into your routine can significantly enhance your health in numerous ways. From cardiovascular benefits and detoxification to pain relief and skin care, the advantages of sauna use are supported by both historical evidence and modern scientific research. As sauna technology continues to evolve, it becomes an increasingly accessible option for daily health maintenance and relaxation.

Regular sauna use is more than just a leisure activity; it’s a proactive approach to maintaining and enhancing overall health and well-being. Whether installed at home or used in a portable format, saunas offer a valuable tool for anyone looking to improve their health naturally.

Tags:

Get Slim With Atkins Diet Plan

The Atkins’ diet has been a craze for a couple of decades. Here’s how you can gain from it.

mediaimage
All of you who are reading this article right now have definitely been on a diet at some point or the other of your lives. The battle of the bulge is an ongoing problem and we are always on the lookout for various means to win this war.

Along with exercise, our diet and nutrition also plays an important role in reducing our weight. Hence, this obsession persists in all of us to undertake some form of dieting. But going on a diet is definitely not an easy thing. What to eat and what to stay away from is always a perennial problem.

One of my friends told me that she ate the normal menu which she cooked for the family, but her weight loss recipe is “portion control.” This is a really simple diet plan. In this plan, you cut down on the portion of food you consume. For example, if you usually have two pieces of toast for breakfast, you should eat only one piece. If you normally eat two cups of rice for lunch, cut it down to one cup. In this way, you are automatically reducing your calorie intake by half.

Another popular method of dieting is to stop all intake of fatty foods and sugar. In this diet, you cut down on your oil, butter and ghee intake which automatically reduces your fat deposits.

While I was leafing through a magazine, I read about one of our Hollywood celebrities following the Atkins’ diet. This immediately aroused my curiosity about the diet. Though I have heard about the diet many times, I had no inside knowledge about it. So, I immediately set to work on it and found out certain basic facts’ about the Atkins diet which I want to share with my readers.

The Atkins’ diet made its first appearance in 1972 and was invented by its namesake, Dr Atkins. According to him, this method enables us to lose weight by inducing a change in metabolism. Our body burns both fat and carbohydrates to provide energy. If we reduce the intake of carbohydrates significantly, our body starts burning only fat to provide energy. This method is called “lipolysis”, which in turn induces ketosis. In ketosis, our body burns fat as fuel. Atkins also felt that ketosis will affect insulin production which will result in less fat being formed. And, once your body enters ketosis, your cravings for carbohydrates will reduce significantly which, in turn, will reduce your body weight.

The major difference between Atkins’ diet and other types of diet is that, while most diets restrict calorie, intake, the Atkins’ plan encourages us to eat more. While most of the diets recommend low fat, high carbohydrate intake, Atkins’ does just the opposite. Instead of carbohydrate and sugar, this diet wants us to consume plenty of fat and protein.

The core principle of the Atkins’ diet is that, by limiting carbohydrates, our body is forced to burn its stored fat, rather than carbs for fuel.

The Atkins’ diet has a four carbohydrates stage plan induction, ongoing weight loss, pre-maintenance and lifetime maintenance. With the help of these four stages, you can reduce as well as maintain your weight throughout your life.

Induction – phase 1: This phase lasts for two weeks, by the end of which you can obtain significant results. Another point is that, in this diet plan you can begin at any of the phase. But it is recommended to start with induction. As you cut back on your carbohydrates significantly in this phase, you will jump start your weight loss programme. In this phase, only 20 gm of carbohydrates are allowed and hence your weight loss is significant. As you drastically cut down on carbohydrates your body shifts into high gear and starts burning fat. This takes about 48 hours to occur and you may feel hungry and irritated for the first three-four days. But don’t worry, as soon as your fat starts getting converted to fuel, you will feel fit as a fiddle. Induction will strengthen your immune system and also improve our long-term health.

Ongoing Weight Loss (OWL) phase 2: In this phase, the weight loss pace slows down as you add nutrient-rich carbohydrates to your diet. During this period, you will boost your body’s ability to burn fats as well as understand your body better. You will find the right amount of carbohydrates which you can consume and still lose weight. Your body will also prepare itself for permanent weight management. The amount of carbohydrates which you can eat is increased to 25 gm per day for the first week and increased in five gm instalment for the next few weeks. If your weight loss is significant, you can increase your carbohydrate intake. A person has to be on OWL till he or she is within three-five kg of their goal weight.

Pre-maintenance – (phase 3): Pre-maintenance is a practice run for lifetime maintenance. In this phase, you are fast approaching your target. As long as you continue to lose weight, you can increase your weekly allotment of carbohydrates by another 10 gm. You will be in this phase till you reach your goal and stay on it for one month. The ultimate goal here is to achieve a state of balance called Atkins’ Carbohydrate Equilibrium (ACE). The ACE is your individual level of carbohydrate intake wherein you neither gain nor lose weight.

Lifetime maintenance phase 4: In this phase, you have to focus on your individual ACE and strive to stay within two kg of your ideal weight for the rest of your life. By following a sensible eating plan, you gain energy, better health and confidence in yourself.

By following these four phases, you not only achieve your dream weight but are also able to maintain it throughout your life. You can learn more about this diet by reading the book, Dr Atkins’ New Diet Revolution. But, as with any other diet, this plan also has its pros and cons. The good point is that this diet recommends exercise as a vital part of the weight loss programme. Another point to be noted is that you cannot start on carbohydrates after you lose weight as this will result in your gaining back all that you have lost.

Medical experts advise that people who have gout, kidney problems, diabetes or are pregnant women should not follow this diet plan. As this diet is very stringent, do consult your doctor/dietician for proper advice.

Your dietician will provide you with a proper menu chart as to what should be eaten, in what quantities, etc, based on your eating habits and general lifestyle.

Happy dieting and hoping to see slimmer and fitter readers.

Tags:

Is Eating Right All The Time Causing You Stress

Stress can stop your weight loss goals about as much as eating a family size bag of Nacho chips and a 2-Liter bottle of pop can.

My approach to weight loss was in gaining my health. Losing 300 pounds was not the first thing that occurred to me, but rather “what could I do to get healthy and eat right”. It was a very strange approach given that I was obviously clinically obese and immediately needed some quick weight loss.

I had no idea that our body used food in a very specific manor and that we could improve our energy levels by working with the body, not against it. There were some very specific rules to follow, so being the good student I followed them. It became a religion for me and as I preached it, I made many people quite crazy. I became an outcast because I had to prepare my food differently and would not eat with the gang at meal times. My food was prepared differently, eaten differently and eventually I even came to ask food servers to use different spatulas to flip my “veggie burger” from the grill.

I followed the rules and I increased my energy. I began eating better and my energy levels increased enough that my weight loss began and I started to become lean and healthy.

Then the stuff hit the fan

Well, it hit their fan, not mine.

Friends began to talk behind my back about wanting the old Rob back. In one instance, I was held down on a couch while cola was poured into my mouth against my will. They wanted their old funny, fat, life of the party friend back, not this health nut with all these food rules.

I think I first became aware of being stressed about food at a birthday party I was asked to attend. It was a time of celebration, but do you want to know what I was thinking?

“Do I or don’t I have a piece of cake?”

“This is totally processed, unnatural food. No fiber, no wholeness and it contained sugars, lard and all kinds of other crap”.

I had a whole bunch of thoughts about how this would affect my weight loss goals, my health and my eating habits.

I was weighing the thoughts of being socially acceptable against the health choice of having this one little piece of cake. I thought about losing them as friends if I did not accept the cake and weighed it against the impact this poor food choice was going to have on my body. I had already lost friends because of my food choices and I really did not want to lose more.

I’m sure you’ve been there yourself, having to make a decision based on your social status vs your health. It’s a very quick thought process, but you notice that your blood pressure goes up, your heart begins to beat faster, you begin to sweat… you know what I mean?

I ate the cake.

I felt like crap.

I felt like crap on many levels and I was stressing about this excessively. I felt bad that I had to make that choice in this manner. I felt bad because the sugar was surging into my blood and I felt bad because I “thought about this way too much”

At some point, you need to let go of it all.

There is energy in food; in the love and people around you that prepared the food and the circumstances in which it’s eaten. Never eat a meal when you are upset or sad because you should be enjoying the meal and taking in all the goodness in what the earth has brought to your body. Take in all that goodness and let go of all the stress.

Eat naturally as much as you can and increase the amount of whole foods in your diet. Make a choice to remove processed foods and beverages such as cola’s, fruit juices, coffee and traditional teas. Eat with a smile on your face and give thanks to everyone involved in bringing the meal, the nutrition and that energy into your body.

Then when the time is right, have fun and enjoy the health you’ve created.

There was a very dramatic shift in my life, my health and my weight loss when I made the choice to enjoy some foods again. I began to break my own rules and live my life. I began to have fun with food and fun came back into my life.

Tags: