A new study, conducted by researchers KIIT University in India, gives some suggestions regarding the kind of diet that arthritis patients should follow. The team of researchers have come up with a definitive list of foods that can help combat most of symptoms of arthritis such as pain and joint inflammation. They examined and reviewed several scientific research papers and on the basis of their findings suggest recommended switching from a meat diet to a plant-based one. They reviewed research from several laboratory experiments under different conditions. The study was published in the journal Frontiers in Nutrition. According to them, foods such as ginger, blueberries, olive oil and green tea are superfoods that can help in fighting rheumatoid arthritis. Researchers explain that such foods reduce joint stiffness and pain by lowering inflammatory chemicals released by the immune system called cytokines. Moreover, they are also known to lower oxidative stress which is the body’s ability to fight and nullify harmful chemicals.
Further, the team advises that arthritis patients should take probiotic foods daily and quit alcohol and smoking. Probiotics can help in reducing the progression of the disease. Arthritis occurs due to the inflammation of one or more joints in the body which causes pain, stiffness and swelling. It can severely impact the quality of your life. There is no cure available for arthritis but the symptoms can be managed to a large extent with certain lifestyle and dietary changes.
Study author Bhawna Gupta suggests that one should consume lots of dietary fibres, vegetables, fruits and spices and avoid foods that can known to cause inflammation. She also suggests various diet plans can arthritis patients can follow such as the Mediterranean diet, vegan diet or the 7 to 10 fasting diet.
Thorough their study, the team has evaluated the current scientific knowledge and reported only those dietary interventions and specific foods that have clearly shown long-term effects. However, they strongly recommend that one should consult a doctor or a nutritionist to create the ideal diet plan to suit your needs.
Having a rock hard stomach is usually on everyone’s body improvement wish list but getting a good abdominal routine in can sometimes be difficult. This Quick 100 Rep Abs targets the entire waistline making sure that you not only have a toned mid section but that you also have strength, endurance, and coordination.
This routine is designed to be used in conjunction with a longer main workout and will bring about the best results when used multiple times a day. For example try doing this routine in the morning after a quick warm up, then later in the day do one of our longer routines to burn more calories, then follow it up with a second round of this quick ab routine.
By doing this routine multiple times a day you will not only get an extra calorie burn and boost for your day but you will also continually tell your abs they have to do work so they will stay nice and tight all the time, constantly burning extra calories for you.
As with any toning exercise routine, always move slowly through the reps. The slower you go the more calories you will burn and the more toning effect you will get. Remember to suck your stomach in. If you want a flat stomach then you need to tell your abs how to contract. If you let them do what they want you will never get a flat stomach and instead you will always have a slightly rounded belly. Instead constantly (even when not exercising) pull your stomach in so that it is always contracting inward rather than, what those abs want to be doing, contracting slightly outward.
Because this is a core routine it does not burn a huge amount of calories but because we have picked exercises that use multiple other muscle groups besides the core, you will burn way more calories than a traditional core workout. You can expect to burn anywhere from 5-10 calories per minute giving you a total burn of around 40 – 80 calories total, which makes it a great metabolism booster without drenching you in sweat.
The following is a direct transcript of what exercises and how many repetitions were used in the video.
Reclined Oblique Twist: Left (20 repetitions) Lift your left leg, bringing your right hand just to the outside of your left foot. Be sure not to kick with this motion as it should be a slow contraction up, and a controlled motion back down. Keep the left foot hovering to make this exercise even harder or use an ankle weight to really bump up the difficulty level.
Reclined Oblique Twist: Right (20 repetitions) Lift your right leg, bringing your left hand just to the outside of your right foot. Again keep that right foot hovering to make this exercise even harder or use an ankle weight.
Back Bow Pull and Press: (20 repetitions) With arms and legs extended, lift up and do a row motion with your arms and pull your legs apart simultaneously. Be sure to work against yourself throughout the arm and leg motion. The harder you work against yourself the more calories you will burn and the more toning effect you will get.
Windshield Wipers: (20 repetitions) This is a difficult exercise so feel free to use the half version with your knees bent or switch halfway through like we do. Harder version: keep legs extended straight 90º off torso and rotate as far as you can control from left to right keeping your shoulders flattened to the ground. Easier Version: do as above but bend your knees to 90º so that just your thighs are the only part of your leg that is perpendicular to your body.
Jack Knife Crunch: (20 repetitions) This can also be a difficult motion to do properly. Make sure you keep your lower back flat on the mat at all times. Start with the pike motion, bringing your arms and legs up fully extended hovering just off the ground to legs above hips and arms above shoulder, then perform a toe touch crunch at the top before lowering back down. You can make this motion easier by bending your knees to 90º, only straightening them during the toe touch crunch. Make this motion harder by passing a medicine ball back and forth from hands to in between your feet.
The goal of therapy is to give you the tools and strategies for navigating whatever is going on in your life from stress or relationship issues to managing a mental health diagnosis. But a therapist isn’t going to just hand over some life-changing advice and call it a day. This means that you have the power to enact real change in the way you think, behave, and cope on a daily basis. But you need to put in the work. But, we get it, therapy isn’t always accessible to everyone. So, while this isn’t meant to be a substitute for professional help, we asked mental health professionals to share the most impactful and least intimidating strategies that they typically give to their patients. If you’re looking for mental health advice that you can start acting on immediately, try some of these tactics:
Actually try writing your thoughts down.
Venting is awesome for a reason it helps you get out your frustrations. That’s one of the reasons why it can be helpful to keep a mental health journal, David Klow, licensed marriage and family therapist, founder of Chicago’s Skylight Counseling Center and author of the upcoming book You Are Not Crazy: Love Letters from Your Therapist, tells SELF. You don’t need to do anything in-depth or lengthy just take five minutes or so a day to write down your thoughts, feelings, or ideas. This can be especially helpful if you want to keep track of changes in your moods or behavior over time (maybe to discuss with a therapist later). But it can also just be a place to work through something in a private, non-judgey space something that you may not feel comfortable talking about just yet.
When you’re super stressed and overwhelmed, see if there’s any way to put a positive spin on it.
Stress happens, and it always sucks on some level whether you’re overworked or overbooked or both. Still, Dr. Clark says you can take those moments when you’re totally overwhelmed and try to look for the good in them. For example, if you’re stressed because you’re up against an intense work deadline, think about how that stress is actually helping to push you to get it done. “The sensation of pressure doesn’t have to be negative it can be a positive challenge and motivating,” Dr. Clark says. Or, if you don’t have a free weekend to yourself in the next two months, consider how it’s pretty great that you’ve got such a rich social life these days. In many cases, it’s all about how you view it. And, of course, if you’re chronically stressed and there really isn’t an upside, consider viewing that as a welcome warning sign that you need to find ways to scale back before you burn out.
Plan to take daily, low-key walks (and actually do them).
Sometimes you just need to step away from what you’re doing or dealing with and get some air. Sure, getting regular exercise is important for mental health, but even just taking regular, relaxing walks can be soothing for your mind. Plus, it may literally force you to take a breather when you need one. “Getting out into the world and connecting with life is usually healing, as is the rhythmic nature of walking,” Klow says. “It can help get you out of your head and into the world.” Try taking a walk when you first get up or after dinner, or try scheduling 20 minutes into your work calendar to remind you to just step out for a bit.
Counter negative thoughts with positive ones.
Negative thoughts are just a part of life, but they don’t have to consume you. Instead of trying to ignore those thoughts altogether, try countering them with positive statements, suggests Dr. Mayer. For example, if you’re feeling anxious and regretful about staying in bed til noon one day, follow that with a reminder that you really needed some extra rest and alone time this week. You can get back out there tomorrow.
Make a list of “your people.”
You know the ones—these are the people you know you can always call, text, or email when you need to feel a connection, Klow says. “By building a list of people that you trust, with whom you can talk to in times of need, you allow yourself a strong sense of not being alone,” he says. The next time you’re struggling, check out your list and reach out to someone on it. Then, work your way down if someone you love isn’t free to talk.
When you’re stuck in a negative thought spiral, write down two good things.
It’s hard to think of anything else when you’re really upset or frazzled, so this exercise is mostly about hitting pause and broadening your focus. Just think of two or three positive things in your life in this moment something that brings you joy, something you’re proud of, someone who loves you. This can help ease your feelings of angst and frustration, Dr. Clark says. “Gratitude is something I work with people to cultivate especially when life feels overwhelming and negative,” she adds. Even being thankful for a hot shower can help you reset.
Have a self-care arsenal.
Everyone has certain things or coping mechanisms that give them a boost when they’re feeling crappy, and you might not even realize what yours are, Klow says. Maybe it’s taking a bath, watching that one YouTube clip, putting on the sweatpants with three different holes in them, whatever. Just make sure whatever it is, it’s accessible when you really need it.
Talk back to your inner voice.
Everyone has an inner voice, i.e. the way you talk to yourself in your head or out loud. But sometimes that voice can be cruel—even though it’s ultimately dictated by you. It can tell you that you’re a failure or convince you to stress about something that you have absolutely no control over. “Most people have a loud inner critic which makes their life more stressful,” Klow says. “Learning to have a reassuring and soothing inner voice can make a big difference in improving your mental health.”
Obviously that’s easier said than done, but here’s a good place to start: When your inner voice is giving you really crappy freedback and advice, stop and consider how you would talk to your best friend in this situation. Then try to adjust your inner voice to talk like that. Chances are you wouldn’t tell your friend she’s doing everything wrong and everyone hates her. You’d probably tell her she’s overreacting, that she has no reason to think these things, and that she should focus on what she can actually control in the situation.
Have a bedtime ritual.
Quality sleep is a crucial part of your mental health, but it can be especially hard to come by when you’re struggling with anxious or depressed thoughts. So do everything you can to try to quiet your thoughts before you get into bed. Since it’s unlikely you’re going to solve anything overnight, Dr. Clark recommends pressing pause on your thoughts and trying to get a solid night of sleep before diving back into things. That might include writing down anything you’re worried about so that you can get back to it tomorrow—and stop thinking about it now.