Histamine wears a lot of hats. It's a neurotransmitter that helps you stay awake (that's why antihistamines make you drowsy!). It's an inflammatory molecule that helps white blood cells combat infection. Histamine also tends to increase heart rate and promotes gastric acid secretion. There's no question that histamine is vital healthy physiology.
However, histamine can also cause things in your body to go awry. If histamine is negatively impacting your overall health, you might be histamine intolerant.
In brief, histamine intolerance is a pathological process which results from an excess of histamine in body.
Histamine is synthesized in the body by cleaving the carboxylic acid group from the amino acid histidine. This reaction is catalyzed by the enzyme L-histidine decarboxylase. But in addition to your body's natural synthesis, histamine is also found in foods.
What causes too much histamine? There are many factors, but the most important are 1) eating lots of histamine-rich foods and 2) abnormal regulation of histamine in your body.
In this article, I'm will explore the symptoms, causes, and long-term ill-health effects of histamine intolerance.
It turns out that histamine intolerance can cause a laundry list of symptoms:
- burning sensations in the mouth
- swelling of tongue and face
- respiratory distress
Perhaps unsurprisingly, these symptoms can be caused by ingesting food with a high histamine content. Fish, cheese, meat products, and alcoholic beverages are some of the worst offenders.
There's a common theme in this cluster of symptoms. They all reflect a state of heightened inflammation in your body.
What is Histamine?
Let's backtrack for a moment.
Histamine is an organic nitrogenous compound involved in local immune responses and the regulation of the gut. Discovered in over one-hundred years ago by Dale and Laidlaw, histamine is also a neurotransmitter. Fancy that!
Histamine is synthesized by:
- mast cells
- histaminergic neurons
- enterochromaffin cells
In enterochromaffin cells, histamine is stored intracellularly in vesicles and released in response to various triggers.
The bottom line is that histamine plays a key role as an inflammatory mediatory in your body.
Histamine causes an immediate inflammatory response and serves as a warning sign to your immune system, notifying it of potential attackers. This inflammatory response gives you the swollen, puffy eyes or skin breakouts when you experience an allergic reaction (e.g., anaphylaxis).
What Causes Histamine Intolerance?
Histamine intolerance is thought to be caused by ingesting food containing high amounts of histamine by people with low intestinal histamine inactivation.
Additionally, inhibition of this activity can be influenced by other foods or drugs. This leads to resorption of histamine in amounts sufficient for causing adverse reactions.
Enzymes are Key
For histamine to cause adverse reactions and symptoms it must be resorbed in the intestine and transported via the bloodstream without being inactivated by enzymes. Diamine oxidase and histamine N-methyltransferase are two such enzymes.
Diamine oxidase is the main enzyme for the metabolism of ingested histamine. Diamine oxidase forms the primary barrier for intestinal histamine resorption. N-methyltransferase works by degrading histamine inside of cells. Therefore, impaired activity of both diamine oxidase and N-methyltransferase can lead to a buildup of histamine, resulting in symptoms that mimic an allergic reaction.
Prevalence of Metabolic Syndrome
Histamine intolerance is estimated to affect 1% of the population and tends to appear in people who are middle-aged or older.
Yet it often goes undiagnosed because of the wide range of symptoms which are easily misinterpreted by physicians. Development of histamine intolerance also involves both genetic and environmental factors.
Symptoms of histamine intoxication include rash, erythema, sweating, nausea, vomiting, diarrhea, burning sensations in the mouth, swelling of tongue and face, headaches, respiratory distress, palpitations, and hypotension. These symptoms can be present for few hours or a day, but in rare cases, may persist for several days.
Specific groups of symptoms are:
In patients diagnosed with migraine, increased levels of histamine have been reported both during the migraine attack and even when headaches were absent. Histamine-induced headaches have been linked to decreased diamine oxidase activity. Moreover, foods rich in histamine (especially cheeses and wine) trigger headaches.
Key symptoms of histamine intolerance include diffuse stomach pain, colic (severe abdominal pain), flatulence and diarrhea.
Increased histamine and decreased diamine oxidase activity have been found not only in cases of histamine intolerance, but also in many inflammatory diseases and cancers of the gastrointestinal tract. I'm thinking of Crohn's disease, ulcerative colitis, allergic enteropathy, food allergy, colorectal cancer.
Sometimes histamine intolerance is misdiagnosed as anorexia nervosa. In such cases, accurate diagnosis and dietary reductions in histamine can lead to body weight normalization and improvement of all symptoms.
In sensitive individuals, ingestion of high-histamine foods can lead to:
- nasal obstruction
- bronchial asthma
- decreased lung function
These respiratory symptoms have been linked to decreased activity of N-methyltransferase.
Patients with histamine intolerance may present with rash and erythema, related to decreased levels of diamine oxidase. Also, intolerance of foods rich in histamine and alcohol were observed in patients with atopic dermatitis.
Women with histamine intolerance often suffer from dysmenorrhea (painful periods) and headaches connected with their menstrual cycle.
These symptoms can be explained by mutual interaction between histamine and female sex hormones and its ability to support uterine contractions. Uterine cramps can even be triggered by histamine!
Histamine also plays an important role in the interaction between the embryo and uterus during pregnancy. Specifically, histamine facilitates placental development. Therefore, balance between histamine and diamine oxidase is necessary for an uncomplicated pregnancy.
Diagnosis of Histamine Intolerance
So how do you know if you're histamine intolerant?
I started carefully recording my symptoms after food consumption. This helped me identify some of the food types that were provoking my symptoms. Unfortunately, there's no definitive medical test beyond trial and error, i.e., testing your reaction to high-histamine foods.
It's also possible for physicians to measure the activities of intestinal diamine oxidase and N-methyltransferase.
Therapy For Histamine Intolerance
The course of histamine intoxication is usually mild, lasts for short period of time and does not require therapy. But in severe cases and after being diagnosed by a physician, you may wish to consider treatment for histamine intolerance.
The only effective therapy confirmed to treat histamine intolerance is avoidance of histamine-rich food. Admittedly, this can be challenging - histamine content is usually not disclosed in product labels.
Additionally, substances should be avoided that can either lead to histamine release in the body or inhibit the activities of diamine oxidase and N-methyltransferase. Patients usually respond to a low-histamine diet in a few days, and the diet should be kept up for one month. Once your symptoms are resolved, the foods that you've withdrawn from your diet can be gradually reintroduced one by one.
In some cases, patients are treated with antihistamines such as dex-chlorpheniramine and ranitidine, although evidence is limited on their efficacy as a treatment for histamine intolerance.
Amon, U., Bangha, E., Küster, T., Menne, A., Vollrath, I., & Gibbs, B. (1999). Enteral histaminosis: Clinical implications. Inflammation Research, 48(6), 291-295.
Dale, H. H., & Laidlaw, P. P. (1910). The physiological action of beta-iminazolylethylamine. The Journal of Physiology, 41(5), 318-344.
Kovacova-Hanuskova, E., Buday, T., Gavliakova, S., & Plevkova, J. (2015). Histamine, histamine intoxication and intolerance. Allergologia Et Immunopathologia, 43(5), 498-506.
Maintz, L., & Novak, N. (2007). Histamine and histamine intolerance. The American Journal of Clinical Nutrition, 85(5), 1185-1196. doi:85/5/1185 [pii]
Schwelberger, H. (2010). Histamine intolerance: A metabolic disease? Inflammation Research, 59(2), 219-221.
From the dawn of civilization, physical exercise has always been an integral part of both men and women’s daily lives. Primitive man was forced to stay fit to survive, while modern-day man has a widespread understanding of how physical exercise is intertwined with our health and ability to function.
Technology has provided us with the ability to meet and exceed our need for physical activity from the comfort of our own homes.
I will guide you through the steps to creating your ideal home gym including creating the perfect atmosphere, acquiring minor equipment, building your supply of larger equipment and getting into the right mindset to achieve all your fitness goals.
What is a Home Gym?
A home gym is a comfortable, convenient location an individual uses in their home to exercise and improve their health. Most envision a miniature version of a gymnasium full of bulky expensive machines, but any space can be transformed into a work-out area with very little machinery.
Some home gyms consist of only yoga mats and an open space, while others are bursting with various weights, cardio machines and ninja warrior style challenge courses. Do not limit yourself to conforming to someone else’s idea of what your exercise space should look like. Any space that you feel comfortable working out in can become your home gym.
Step One: Set Up Your Workout Space
The most overlooked problem with home gyms is the area’s atmosphere.
If you are planning to spend significant time and effort on improving your physical fitness, then
I highly recommend setting up a customized, motivational atmosphere that is free of distractions.
Your home gym should be highly motivational and personalized to your style. I recommend loud speakers for music, inspirational posters and doors that can be closed for privacy. Ideally, you want your space to positively reinforce your focus on fitness. A television set, other family members or pets can be distracting and potentially dangerous when lifting or using heavy equipment.
Step Two: Minor Equipment
You will want to start your gym out small with only a few pieces of dedicated equipment. Depending on your goals, you may consider purchasing items like a jump rope, adjustable dumbbells, barbells and comfortable flooring.
These versatile pieces of equipment are great for a wide range of activities, so they are perfect for beginner-level or expert-level exercises.
Simple and small changes can help boost your energy levels without breaking your budget on major equipment. I suggest working out in an area that offers plenty of natural light from the windows or a bright room. Plants can also improve the oxygen level and overall air quality of the room.
Step Three: Major Equipment
According to Global Market Insights, fitness equipment made up a market worth over $10 billion dollars in 2015. The types of physical fitness equipment available on the market are almost limitless. Some of the more common pieces of major equipment include treadmills, air bikes, elliptical units, weight benches, medicine balls and ab wheels.
Make sure that an investment in any major unit is worth the cost by weighing the benefits of the machinery. Ensure that you are willing to dedicate time and effort on the machine rather than buying it in the hopes that you will be encouraged to use it in the future. There is no rush in buying up fancy equipment, and this step should be perceived as a never-ending improvement on your already established home gym.
Step Four: Getting in the Right Mindset
A recent survey conducted by the Opinion Research Corporation found that 56% of those who own home gym equipment only utilize their machines about once a week. Almost 20% said that they never use their equipment. These statistics prove that having the right gym set-up at home is only one part of the equation.
The most important step in your personal fitness journey is getting into the right mindset and staying focused on achieving your long-term personal goals. Setting up your perfect and comfortable home gym will only take you so far. I recommend writing down realistic short-term and long-term goals and keeping a journal to measure your progress.
What to Avoid
The number one problem people run into at home is distractions. You want your gym to be your escape so that you can focus your concentration and energy on the workout. Pets, children or sudden noises on television can instantly shift your focus and result in broken workout routines or injuries.
Avoid equipping your gym with too much in the beginning. Small steps will be more helpful for your overall progress and for your budget. The perfect gym will grow with you. Don’t fall into the trap of buying expensive equipment that you don’t need or rarely use.
Why Choose a Home Gym?
The most surprising benefit I have found to having a home gym is the level of comfort and privacy I feel to push myself to optimal performance levels. Social anxiety can cause even the best athletes to underperform.
Surprisingly, purchasing your own gym equipment is much cheaper in the long run than spending membership fees at your local gymnasium. Having the necessary equipment at home saves you time and money. Home training fits your schedule and gives you the freedom to train with intensity.
The Benefits of Routine Exercise
Recent research suggests that routine workouts alter our body’s sensitivity to and ability to produce the chemicals our brains require to be happy. This suggests that working out can make you feel like you are living a more fulfilling and satisfying life.
Other than reducing stress levels and boosting the good feeling chemicals in our brain, routine exercise also produces more control over weight, combats many health conditions and diseases, boosts your overall energy levels and promotes an overall healthier lifestyle.
The four essential steps to creating your ideal home gym include setting the atmosphere, acquiring minor equipment, building your supply of larger equipment and getting into the right frame of mind to embark on your new journey.
One in every five Americans regularly visit or pay membership to a gym. Rather than spending extra time, money and effort into going to a gym, consider the multitude of benefits that come with having a personalized and comfortable space to cultivate a healthier you.
Are you ready to take your health into your own hands and crush your fitness goals?
In the modern world, efficiency, multitasking, and super high productivity have become not just great additional skills to boast about on your CV, but the norm - an expectation, even - in busy workplaces. But all that rushing around can really take a toll on your physical and mental health, and it’s not always easy to maintain the level of energy that Susan from Accounting seems to have on tap. But worry not, in this article we’re going to share some wisdom with you about how essential oils can help to give you the edge at work, by increasing your productivity, helping you to keep calm, and sharpening your mental focus.
The recipe for productivity is simple: motivation, focus, and energy. Essential oils can help you in all of these areas, to help you get to, and stay at, your best.
Ever gone into work in a horrible mood? How did you get on with your co-workers that day? More importantly, how much work did you get done? What did you achieve? Most likely not much. Motivation is key to workplace performance, and if you’re not in the right headspace, you’re likely to suffer from a lack of motivation. Luckily this is easily remedied; if you can boost your mood, you can boost your productivity. Some great mood balancing/improving essential oils include:
Orange oil – citrus oils in general are excellent for boosting motivation levels, but orange essential oil in particular helps with productivity and improved mood.
Cedarwood oil - is incredibly calming, so is a good mood balancer for days when you’re feeling a bit up and down.
Cinnamon - has a warming effect, and increases blood flow to the brain, giving you a boost of mental energy that can help motivate you to finally get going, or finish up, with a task you’ve been putting off. Can be applied topically to the skin (diluted in a carrier oil) or diffused.
Basil oil - has been shown to stimulate the adrenal glands, and so can combat the mental fatigue that is so often the source of a lack of motivation.
Procrastination is the enemy of productivity. You could be the most motivated, enthusiastic person ever, but if you can’t concentrate for extended periods of time, you’re not going to get much done. Essential oils really are worth their salt here, and there are a large number of different oils that have been proven to help improve mental clarity, including:
Citrus oils, again, with their strong and invigorating sense, are fantastic for increasing your focus and productivity.
The refreshing scene of eucalyptus oil is excellent for stimulating the brain – an aromatherapy candle on your desk, or a diffuser, would be an excellent addition to your work space, as this oil should never been consumed orally.
Cedarwood oil, due to its calming properties described in the previous section, has been used effectively to treat children with ADHD and ADD, as it stimulates the limbic region of the brain and the pineal gland, so will help you to remain focused on a particular task for an extended period of time.
You can’t maintain high level energy and focus for days on end if you’re not getting enough sleep. Ultimately, if you’re running on empty, no amount of artificial energy sources or supplements are going to help you perform at your best. If you want your productivity levels to remain consistently high all week, you need to be getting plenty of the good stuff: sleep. If you need help in this area, here are some remedies to consider:
Lavender Essential Oil 100% natural oil has long been known to help you get a good night’s sleep – a few drops on your pillow can work wonders.
Similarly, cedarwood oil promotes the release of melatonin, which will enable you to get a better night’s sleep and feel more energetic in the mornings.
For a quick energy boost or pick me in the day, citrus and menthol oils are good, particularly lemon, orange and grapefruit, and peppermint and spearmint. With the menthols, topical application of a few drops (mixed with a carrier oil) to the skin, for instance at the temples, or even inhalation direct from the bottle, will perk you up instantly.
Clearly, citrus oils and cedarwood are your best friends here – try a combination of orange and cedarwood oils for a triple whammy kick of motivation, focus and energy, or, alternatively, create your own blend of essential oils to give you exactly the boost you need. Check out Apollen’s Essential Oil Recipes for your specific needs. You’ll be on the path to promotion in no time!
The employee owes the employer a duty to provide value to the business by maximizing their skills, professional training and experience. In the same way, the employer needs to create the right environment that makes this achievable with less stress and minimum risks.
Consequently, compensating for use of the services and expertise of the staff in the form of wages or salary, employers have some basic duties to their employee which are mandated by law, regardless of the size of the business.
Every employer or self-employed person is generally responsible for health and safety in their business. They’ll need to take the right steps to minimise the risks of workplace hazards and provide a safe working environment.
Local labour legislations in different countries often include health and safety duties and responsibilities of the business owner to all their employees, including part-time workers, temporary workers and work-from-home staff.
Every business owner is therefore expected to employ a competent person to plan and implement the health and safety management of the company. It is not a necessary evil, but part of an ongoing business management process to ensure worker’s protection and ultimately the future success of the business.
As a general health and safety guideline , your employer has a duty to you to provide:
a safe and adequate work system and facilities
a safe workplace
safe equipment, plant and machinery;
Qualified, safe and competent work colleagues, as employers are also liable for the actions of their employee.
Regular risks assessment evaluation of the workplace, machine, plant and equipment, in order or eliminate, minimize or control potential risks;
Educating workers about all the potential hazards associated with their work process, in addition to providing training on risks management.
To provide better perspective, the employer is expected to:
Draw up a health and safety policy for the company
A comprehensive HSE policy will demonstrate to the staff the employer’s commitment to their health and safety; and will increase their confidence as well as improve their commitment and loyalty to the business.
Demonstrate how they will manage risks in the company
The employer should have a good health and safety risk assessment tool or system in place to help to quickly identify any workplace hazards, and put measures in place to control, minimise or eliminate the risks and dangers discovered.
Have the right and full insurance policies for both the staff and the business
Any business that has employees needs to also have employers’ liability insurance for their staff.
If you have had any accident in the course of your work without adequate medical attention or commensurate compensation or you fear you stand a risk of getting into one, then you should talk to a solicitor about your injury claim.
Regularly consult employees on the needed health and safety measures
The employer should regularly consult their employees and representatives to brainstorm on any needed changes to ensure the continued health and safety of the staff.
Provide training and information on health and safety
Every employee has a right to be educated on the health and safety risks that come with job descriptions or the tools they work with. It’s the employer’s duty to provide adequate training and information in this regard.
Make adequate provisions for First aid, accidents and ill health
The employer must provide records of certain injuries, incidents and cases of work-related diseases, as well as q
When it comes to smoking tobacco, you’ll probably be aware of the damaging health implications it can have on both your long-term and short-term quality of life.
Unfortunately, completely quitting smoking can be a difficult task once our body becomes dependant on nicotine. However, people wanting to quit smoking are now able to use vaping products to still receive the nicotine supply but without the nasty, harmful chemicals.
Switching from traditional tobacco-smoking to vaping has several benefits, including:
1. No second-hand smoke
Did you know that over 33,950 deaths each year are a result of heart disease? Along with lung cancer, there are a multitude of life-threatening health implications that come as a result of inhaling second hand smoke.
Smoking tobacco cigarettes give off second hand smoke that can be damaging for other people around you. However, vaping products and e-cigs do not pose this risk as the liquid is vaporised, meaning that you’re essentially inhaling steam instead of smoke.
Along with being healthier for you as you’re not inhaling the excess chemicals and tar, vaping is healthier for other people around you.
2. More cost-effective
As vaping equipment, such as e-cigarettes, are re-chargeable and re-usable, they have a long lifespan that doesn’t require you to purchase the same product once it’s been used once (like a typical tobacco cigarette that cannot be used again once smoked).
E cigs are much cheaper than purchasing individual packets of cigarettes, even though the upfront cost might seem expensive. For example, a standard pack of 10 cigarettes in the UK costs around £9.60, and if you smoke 20 a day, that’s £67.20 a week! On the other hand, the V2 PRO Series 7 costs around £140.00 and can last years if you take care of the pen.
Vaping products are more effective in the long-term, making your switch from smoking to vaping much cheaper than you probably thought.
3. Nicer smell and taste
Along with vaping being more cost-effective for somebody wanting to make the switch from cigarettes to e-cigs, it allows you to eliminate the horrible tobacco smell from both your environment and on your body when using e-cigarettes.
In fact, there are vaping products that have nice scents in pre-filled flavour cartridges that make a fantastic change to the typical taste of a tobacco cigarette!
Being a great way to get your nicotine rush without worrying about how your clothing and breath smells, vaping is a proven way to kerb your craving without the awful taste.
4. Social acceptance
Due to the pleasant smell and lack of bad breath that comes with vaping, it’s become more socially acceptable than traditional smoking. This means that depending on your area, it may be possible to vape inside places such as restaurants, offices or your own home (depending on the property owner’s rules).
Vaping is generally allowed in public spaces, although you will need to check the laws as some American states may not allow it.
As you can see, there are many notable benefits of switching to vaping instead of smoking tobacco. Along with boosting the health of your body and others around you, you’ll get the benefits of a most cost-effective way to still receive nicotine.
Vaping can also aid with quitting smoking, so it’s a fantastic option for people looking to satisfy their nicotine craving instead of going cold-turkey.
Don’t worry though, you’ll still be eating as much food as you were before so you won’t go hungry!
It’s possible to make your dinner burn more calories and be more nutritious at the same time. A study from Tufts University shows all you have to do is take out the refined grains and replace them with whole grains.
Researchers at the university took 81 people and split them into two groups. The first group at plenty of whole grains, taking in around 40 grams of fiber a day. The other group were eating refined grains, which have around half the fiber content.
Six weeks later, researchers found that the people eating whole grains were losing an extra 100 calories each day, which is about the same amount lost through a brisk walk or not eating that cookie you’ve had your eyes on.
Replacing refined grains with whole grains – which is as simple as eating brown rice instead of white rice, improves calorie loss because it reduces how many calories are retained during digestion. Whole grains also boost the metabolism. To put it simply; you burn calories when you do nothing, and you’re pooping out more; which is pretty much the definition of winning.
Most of this is down to the additional fiber found in whole grains over refined grains, which contain less fiber. The Mayo Clinic suggests that dietary fiber does not get digested by the body, but instead pushes other material through the digestive system.
This means that you’re more productive on the toilet than you think. It also makes the body process food more efficiently and gives you a nice boost to the metabolism for burning even more calories.
And if you’re a gym rat, try taking an electrolyte drink right before you workout for an even greater calorie burning boost.
There can be many distractions within a non-fitness environment such as that of your family home. The risk is that your headspace is one of sidetracking ‘chore hunting’ instead of setting down to business and getting some serious training done. The key to overcoming this, much like most fitness ambitions, is developing the right mindset for action once intent has already been confirmed. The fact of the matter is that you can have an extremely accomplished workout at home…your mind will get you there if you channel your focus at the one goal of training effectively for just 30-60 minutes. The hoovering, cooking, admin, Netflix can all wait until a little longer.
2.Lack of training equipment
Is this the weak link of training at home? No I don’t think so, it could potentially be used as an excuse not to train but that would be unfounded. In fact I would argue that lack of equipment can be perceived as a strength of training at home. All too often gym workouts focus on counting numbers – how many reps per set, etc, etc and miss out on the detail of quality of movement. Workouts at home with little equipment force you to concentrate on the quality of movement you are producing and in doing so can lead to an enhancement of your own biomechanics and physiology. You only need look as far as some of the calisthenics experts out there to see the truth in this.
The cramped space of your living room or hall way can be a far cry from the open spaces of the gym floor. While that is a fact I will always remember a lecture I sat in on 10 years ago when my lecturer claimed he could train someone for a marathon in a store cupboard. I have always felt inclined to agree – there have even been books since written on ‘prison fitness’ and a subculture of training in small spaces with minimal props has emerged. Ok so lets not think of your home as a prison or store cupboard…but you get the picture?
So lets discuss the solutions:
Environment – yes so your home, I’m assuming, lacks the buzz and vibe of the commercial gym floor, but you’re a mean machine with dreams and goals to chase so you won’t let a tiny aesthetic detail like that get in your way! At least that’s the kind of mindset you have to adopt if you want to make the kind of progress you’re dreaming of.
Mindfulness practice comes in many shapes and forms – shutting off the outside world and focussing on ‘you’ for your workout, regardless of environment, is another worthy form of practice. If you can crack this nut then you are one rather large step closer to being invincible and totally awesome. Fact.
Lack of training equipment – this really is a blessing in disguise. When is the last time you stepped into a gym and focussed on the quality of movement you are producing above and beyond the size of the load you are lifting? Sadly most people get summit fever and just count the numbers each and every time…how many reps, how many kilograms, how many…how man.., sadly much gets lost with this whole approach.
Slowing things down and focussing on simple mobility and stability drills is a great start to any home workout – if you have any imbalances whilst just working your bodyweight then these will be amplified when you apply load or intensity so make sure you take care of the fundamentals first. I’m a big fan of single leg balance drills to kick things off – if people cannot produce symmetry in this area then I wont progress them to the full squat (let alone a barbell loaded back squat) as their body has not ‘earned the right to progress’ that far yet. If you are massively right side dominant at your hips, for example, and you are going for heavy back squats then things aren’t going to end well.
Instead try mastering your single balance drills (single leg standing, 360 degree hand taps to the floor, stand fully upright between each rep), then look at your single leg squat progressions/regressions (eccentric single leg squat to a chair taking the knee inside 90 degrees). Soon you will be pistol squatting like a pro and the envy of everyone in the gym anyway (then see your back squat PB fly through the roof!).
Space – how much space do you actually need? If you think about it, the HIIT workout you attend down your local club is designed to slot you into a small 2 by 2 metre space that can be easily replicated across the studio floor to facilitate all the other class attendees.
I have hosted crowded fitness events for leading brands in which the mats on the floor were so tightly packed that the workout was more akin to a large tin of wriggling sardines (great source of Omega 3 BTW…wink wink) but everyone still had a top workout and loved every second. Again much of this comes down to atmosphere and environment which you have already overcome due to point 1 of this article. Therefore training in small spaces becomes a non-issue rather quickly. If you focus on mastering your bodyweight exercises, or even as a more advanced enthusiast go down the path of practicing calisthenics, then small spaces are your friend.
Other tips for the successful home workout…
Considering all the aforementioned here are some nuggets of advice to set you on your way: Start each session small and focus on stability and mobility before you progress to your working sets. I always look to get my posterior chain working with some single leg deadlifts and combine with some glute isolation exercises such as bridges or clams. Slowly build the intensity until you are ready to take on the more intense working sets.
As you don’t have heavy weights to lift, obtain intensity through other means such as combining isometric holds with drop sets and contrast sets in that order. A good example may be this routine: Pistol squats to chair/step x 5 each side – Air squats with 10 second hold at bottom x 10 – Semi squat jumps x 10. Rest 1 minute, 3 sets. Feel the burn….
Get some inspiration and guidance – there is some great fitness courses (and some not so great) fitness advice online nowadays, but like most things you have to be careful and sift through the garbage to find the good stuff out there.
Now go and boss it!
Many people who have abused drugs for years and are willing to quit, find it very hard to do so today. This is because, drug addiction affects the way our minds operate and if you try to quit by yourself, you face a lot of challenges including withdrawal symptoms. However, strange as it might sound, going to rehab is one of the most important decisions that you can make in your life. This is because, if you’ve gotten deep into drug abuse, you can easily ruin your life. Therefore, the only option you have is to find a therapy centre that will help you to recover from drug addiction. In so doing, you should find a reliable rehab centre such as the Addiction Helper.
Whether you are trying to beat alcoholism, bhang or cocaine addiction, the Centre has qualified medical professionals who are ready to assist you in beating the addiction. There are many benefits that you get from their services. This includes:
Body detox process
Body detox process is one of the most important services offered by the Addiction Helper. They do it professionally and unlike when you try to quit the addiction by yourself, there are steps to be followed. Guiding yourself to quitting drug abuse is something that is very hard to accomplish and most people who have tried, have only ended up going back to drug addiction. By trying to quit just like that, you suffer from withdrawal symptoms such as muscle aches, cramps, dizziness, nausea and even vomiting. However, Addiction Helper personnel will put you under constant monitoring and medication for 24/7. This will provide you with a chance to heal without undergoing a lot of trouble.
There is no single plan that works for every patient. Therefore, professionals at the addiction centre use different techniques to treat individual cases. They look at your situation before coming up with a treatment plan that suits your specific needs. Addiction Center’s motive is to see you excel both during your stay at the Centre and also thereafter.
“We are dedicated to improving the health of our patients no matter the state they came in. we just need them to be committed to the treatment and we assure you that all will be well” says Daniel Gerard, Addiction Helper.
The right therapies
The other benefit of going to Addiction Helper is to receive the right counselling. Professionals at the centre know that you started taking drugs for a reason. They not only talk you out of taking drugs but also advise you on ways of becoming a better person. In addition, the experts point out to you that there are other ways of solving your problems, other than just falling into drug abuse. The counsellor will also assist in pinpointing the good in your life while at the same time helping you to see life in a positive perspective. That way, you will regain yourself again.
Addiction Helper personnel also helps in the restoration of family. This is because drug addiction in itself breaks families apart. At some point, your family is invited into counselling sessions so that they can be advised on how to cope with you. The session can also be used to sort any family issues that you might be having.
Community life preparation
Addiction Helper’s experts know that you cannot stay in the rehab centre forever. As a result, they create rehab plans that you can continue with upon leaving the centre. In addition, they help you to find a support group in your area so that you can receive further assistance.
You can beat your drug addiction by finding a suitable rehab centre in your area. Professionals such as those at Addiction Helper are there to help.
When in a fitness programme, a lot of people tend to focus a lot on the muscles and ignore the bones. Your bones are just important as your muscles when developing your strength. Without healthy bones, your muscles will be unable to withstand the pressure you subject them to. And because muscles rely on the support of bones for their tensile strength, they won’t appear as toned as they should.
One way to ensure you have strong bones is to eat a healthy diet. After all, you need to replenish lost calories when you work out. Your teeth are equally a significant part of your bone structure, they give your cheeks and chin a rigid framework. In addition to mastication, healthy teeth give you a beautiful smile. Dental Experts at Advance Dental Concept advise fitness buffs to include a healthy diet regimen to support their bone structure and ensure you have strong teeth.
Woodboroughhouse.com remined me that "Two important nutrients necessary for healthy bones and teeth are calcium and vitamin D!". While calcium serves to strengthen the bones, vitamin D helps the body absorb calcium. Poor bone health can lead to gum disease, rickets and osteoporosis later in life.
Healthy diet for the bones
As an adult, you need between 700mg to 900mg of calcium daily. You should be able to get the recommended calcium quantity by eating a varied and balanced diet.
Good sources of calcium:
Milk, cheese and other dairy meals
Green leafy veggies like Broccoli, cabbage and okra (not spinach)
Legumes such as soya beans
Soya drinks (fortified with calcium)
Bread and pastries made with fortified flour
Fish with edible bones, like sardines and pilchards
Spinach may appear to contain some calcium, but the presence of oxalic acid in it makes it difficult to absorb. It is therefore not a good source of calcium.
Vitamin D helps the body absorb enough calcium from our meals. The absence of vitamin D can also cause rickets. Most of the vitamin D we get is from the sun’s action on our skin. It is advisable to laze under the sun for short periods daily (without sunscreen). The period between late March or April to late September is usually enough for most people to make a good quantity of vitamin D.
Other Sources Include:
However, it isn’t advisable to rely on only the sun for your recommended intake of vitamin D. The following foods are good sources of vitamin D.
Oily fish, like the salmon, sardines and mackerel
Fortified spreads of fat (butter, margarine)
Some powdered milks
People who have been diagnosed with osteoporosis are usually advised to consume foods rich in calcium and vitamin D. Some at risk groups include:
Babies and toddlers
People who are usually housebound
People confined indoors, such as those in a care home
If you are usually indoors, include outdoor exercises as part of your workout routine. This is to ensure you increase your recommended daily dose of vitamin D.
Whatever part of your body you hope to develop, remember to fortify your bones and teeth too. Because without them, you might just be overworking your muscles.
For thousands of years there have been methods of treating the skin from tinctures to essential oils from all corners of the world. Native american indians for example did not have access to health care as we have today, out on the planes. Medicines were found locally in the areas where they lived and they applied their age old methods, knowledge and the medicine man of the tribe then applied treatments and know how to use them.
These were aspects passed down from father to son and so on thru the ages. This being the case we in the modern world have much more ability at our disposal than they did in their time with the western world being at the cutting edge of the technological spear so to speak.
Dermatology is nothing new it is just a new word invented for the treatments of the skin and the symptoms or problems which brought about the resulting effects be they physical, visual, or other such irritations, in the first place. Modern medicine rarely deals with the actual problem but focuses more on the treatment rather than putting its focus on what caused the manifestations of them in the first place.
Problem Reaction Solution
As detailed above, if there is a problem with the skin (and in some cases deeper issues) effects.will become apparent in an outward form as a rule. This being the case the best method of treatment of course is to identify the problem which created the reaction leading to the resulting skin issue. There can be a myriad of causes and the only real way to get to the bottom the issue is to identify what this really is.
Some of the best clinics in London employ a myriad of techniques like the The Dermatology Clinic London. to get the best results possible for the clients as well as having some of the top specialists in the UK, in house. Understanding what is going on in the body is the key as once this is identified the rest can be dealt with step by step.
Technological Solutions These Days
Together with the most commonly known treatments for some of the more “run of the mill” problems are far in advance of what the native American Indians had at their disposal back then. Today we have such things like Low level lasers like the Q1000 also have incredible effects by directing low level laser light energy (carrying the required information directly) into the subdermal layers of the skin - the nonablative eTwo laser which directs a much milder combination of radiofrequency and infrared-light pulses into the skin to perform dramatic increases of collagen production as well as all of the aforementioned treatments, these are some of the higher tech tools available in the modern day arsenal.
Conclusions Equal Solutions
As we demonstrate here there are solutions to these problems and the biggest problem is finding what has caused them in the first place. Man has existed for thousands of years without these tools but now we have them there should be no reason not to use them but always bear in mind if there is a problem, there will always be a solution if we make it our business to find it!