Nutrition. Vitamins. You.
Photo by Denny Muller on Unsplash The medical field is always working towards discovering new ways and techniques to detect serious illnesses, especially cancer. The U.S. Food and Drug Administration has approved an at-home colon cancer test. Cologuard is the first stool-based screening test that …
Photo by Chad Madden on Unsplash Everyone feels sad from time to time; It’s a human reaction to stress, loss, relationship problems, and lots of other normal life circumstances. Depression does not fall into that category. When someone is truly depressed, it’s not the same …
Athletes and fitness buffs wear Delayed Onset Muscle Soreness with pride. It’s that ‘burn’ that you feel following a good ab session, or even that little tension in your legs after doing squats. We’ve all experienced it and know it to be a great feeling, but not having the burn doesn’t mean that your workout wasn’t a good one!
Delayed onset muscle soreness (DOMS) usually shows up as early as 6 hours post-workout and can last up to 48 hours after. During this time, muscles are repairing themselves and growing. DOMS is most pronounced when you introduce a new training stimulus (a new activity, increased intensity or volume) or if you are new to physical activity in general. Muscle discomfort is the most common characteristic of DOMS, but there are other symptoms. According to the American College of Sports Medicine, these may include reduced range of motion and joint stiffness, local swelling and tenderness, and diminished muscle strength. These symptoms appear gradually following exercise.
It’s not a good workout unless you get DOMS.
We often wear our DOMS as a badge of honor and believe that if we’re not sore, we’re not doing enough during out workouts. But that’s just not true. If, after three days, you try to do the same exercise and you cannot because you go immediately to muscle failure, you’ve done too much.
The more fit you are, the less susceptible you are to DOMS.
It’s true that you will start to feel less sore as your body adapts to your workouts and learns to distribute the workload across your muscle fibers more effectively. That’s why you should regularly change up your exercise routine.
Pre- and post-workout stretching is a good way to prevent DOMS.
Unfortunately, no. A review of studies for the Cochrane Database of Systematic Reviews on the effects of stretching before or after exercise on the development of delayed-onset muscle soreness found that pre- and post-workout stretching did not reduce the effects of DOMS in healthy adults.
In essence, your muscle need time to recover and heal from your workouts so it’s best to allow enough time in between or switch your workouts up to prevent overuse injuries.
Source: http://www.cnn.com/2014/08/04/health/muscle-soreness-myths/index.html?hpt=he_c2
Photo by Mike Kenneally on Unsplash If you suffer from a gluten allergy or are gluten-sensitive, there’s good news for you. The American Food & Drug Administration has just released new regulations for food items that claim to be ‘gluten free’ but still contain gluten. …
Summer can be a rough time for your skin – bug bites, sunburn, poison ivy and other irritating skin problems are at their peak this time of the year. Unfortunately, sometimes the cure is just as bad as the problem. Many anti-itch creams and other …
With tons of teeth whitening options on the market, it can actually be a bit challenging trying to choose a product that is going to work. But the reality is that most whiteners are harsh on your teeth and weaken your enamel over time. There are several foods that naturally whiten just by simple consumption:
Apples
They’re crunchy, so by chewing on them you’re actually giving your teeth a good scrub. Apples have a high concentration of malic acid, which is used in some toothpastes. Malic acid increases saliva, which cleans your teeth and helps remove stains.
Pineapples
This tropical fruit is not only sweet and delicious, but it’s the only fruit that naturally contains bromelain-a compound with anti-inflammatory and cleansing properties. A recent study in the International Journal of Dental Hygiene found that bromelain is a main ingredient in a stain-removing toothpaste.
Cheese
It helps keep your teeth strong with minerals, such as calcium and phosphorus, and protein that protects tooth enamel. According to the American Academy of Cosmetic Dentistry, the lactic acid in cheese is also protective against tooth decay. Cheese eaters, rejoice! Your favorite dairy product might actually be preventing you from losing your chompers.
Strawberries
Like apples, strawberries also contain malic acid, and they have the added benefit of ellagitannins, antioxidants that can help reduce stain-attracting bacteria and inflammation in your mouth. And, strawberries’ vitamin C can help prevent gum inflammation and periodontal disease.
Water
Drinking water throughout the day promotes saliva production, which in turn helps keep your pearly whites, well-white. Sipping water during and after a meal also helps rinse your mouth of any debris and loose plaque.
If you need more teeth whitening help, look for products that contain herbs and nutrients, which are instrumental in maintaining good oral hygiene, freshening breath, and nutritionally supporting the health of the gums.