Top 5 Natural Supplements For Heart Health

Supplements can help your bones, your muscles, and many other parts of your body. What about your heart? Research shows that some of them may help lower cholesterol, improve blood pressure, and other things that put you at risk for heart disease. It's unclear, though, if they help prevent heart attacks, strokes, and other problems.

This is a case where I wear my integrative medicine hat. After a heart attack you may not be able to avoid taking medication completely—in some cases they can be lifesaving. But the right heart health supplements can help to maximize your heart’s ability to heal naturally. Omega-3 benefits, especially after a heart attack, work to prevent deterioration and support a healthy, functional heart. I would also recommend taking advantage of the benefits of four other nutrients—CoQ10, L-carnitine, magnesium, and D-ribose.                                  

Niacin

A recent study shows vitamin B3, also known as niacin, lowers bad cholesterol more effectively than a common statin drug, ezetimibe, sold as Zetia. Statins inhibit the absorption of cholesterol from the intestine, which then reduces the amount of LDL (bad cholesterol) in the blood stream. Since high cholesterol has been linked to cardiovascular disease, lowering LDL levels has been widely adopted as good preventive medicine.

L-carnitine 

L-carnitine is another key nutrient for cardiovascular health. It helps chaperone EFAs into the mitochondria, where they are turned into energy. L-carnitine works with CoQ10 to help ensure your heart has the energy it needs to keep pumping.

Omega-3

Fish oil supplements, such as PurePharma O3, contain a type of polyunsaturated fat known as omega-3. Modern Western-style diets are generally deficient in omega-3, while containing excessive levels of omega-6 fatty acids.

Fiber

ound naturally in fruits, grains, vegetables, and legumes, fiber cuts down the amount of cholesterol your body soaks up from food. Try to get at least 25 to 30 grams of it every day. It’s best to get your daily dose from your diet, but supplements are another option. There's good evidence that blond psyllium husk common in fiber supplements can lower “bad” LDL cholesterol. It can also raise the “good” kind, HDL.

Vitamin D

vitamin D deficiency increases the risk of heart disease and is linked to other, well-known heart disease risk factors such as high blood pressure, obesity, and diabetes. Several large studies have shown that people with low vitamin D levels were twice as likely to have a heart attack, stroke, or other heart-related event during follow-up, compared with those with higher vitamin D levels.

What Are The Benefits of Adventure Sports

Adventure sports refers to activities like mountain biking, rock climbing, mountaineering, or kayaking, scuba diving, base jumping, the list goes on and on. What these endeavors have in common is a degree of risk, uncertainty and self-discovery. Today, adventure sports are known to teach people self reliance, teamwork and to leave their comfort zone. These elements can result in better health, improved self esteem and increased confidence that translates into all aspects of one's life.

The adrenaline rush with these Adventur sports is more when compared to other sports and physical activities. The brush with death creates a surge of excitement. The health benefits of adventure sports are due to the extra dopamine induced in the brain. This will help in the healthy functioning of the central nervous system, which affects the emotion, perception and motion.        

           
Exhilirating Exercise

Adventure sport is a great way to experience exhilarating exercise that builds endurance. It involves fitness skills that encompass both physical and metal conditioning. Kayaking through the water or climbing mountains requires the use of all the major muscle groups as well as mental sharpness and observation skills that necessitate concentrating on the activity. It is also exhilarating because engaging in an exercise activity in an uncontrolled environment can be quite unpredictable.

Healthy Muscles

Most of the adventure sports require you to use almost all your muscles, which mean that you have to tone and build them. This is a good exercise for the muscles in the lower half of the body. Keeping these muscles healthy will help your old age joint pain free. There are also joint conditions which are relieved with these exercises

Confidence

Just try an adventure sport and experience yourself the great change in your confidence level. Once you try any adventure sport activities, you will naturally develop a sense of self-esteem and confidence. Developing confidence will a have positive impact on your personal and professional life.

Bonding and Balance

Most adventure sports involve outdoor activities and give participants a chance to experience nature. This bonding with nature is another benefit of adventure sports because it gives persons exposure to their natural environment and creates paths of discovery that include both discovery of nature as well as self discovery.

Comfort Zone

Many people may be reluctant to try things like mountain biking or scuba diving, thinking they don't possess the skills or ability to enjoy it. According to Openskywilderness.com, encouraging people to try new activities may result in them realizing things about themselves they did not know. A great way to build confidence and promote a positive attitude.

Useful Tips to Choosing The Best Swim Fins

Good swim fins are inevitable for great swimming practice-which will one day make you a fine swimmer. Swimmers along with scuba divers and body surfers have been using swim fins for decades, but only recently have coaches and swimmers alike begun to appreciate what these excellent training tools can do to help people of all ability levels improve their swimming.

Swim Fins are used for swim fins training (to help you become a better competitive swimmer), and to add resistance to your kick which helps build muscle while swimming. They are most commonly used in a swimming pool. And while you could use them when swimming or training in the ocean, these are not the same thing as “dive fins” or “SCUBA fins” which are used, you guessed it, for scuba diving or snorkeling.

Long fins 

Long fins are best for young swimmers who are still learning how to move in the water, snorkelers, and recreational swimmers. Long fins improve ankle flexibility and leg endurance.

Mono fins 

Mono fins and breaststroke fins are rarely used, but certainly have their benefits. Mono fins force swimmers to keep their feet together as they kick, enforcing correct butterfly/dolphin kick movements. Breaststroke fins are curved and allow swimmers to execute a correct breaststroke kick (impossible with traditional straight fins) while increasing fins resistance.

Notched fins 

Notched fins (fin blades with a V-cut) are also intended for serious swimmers, as they mimic the natural path of the foot through the water. Most notched fins have the same short blade that promotes proper kicking technique.

Short fins 

Short fins create resistance in the water while forcing the swimmer to use a faster kick, making them ideal for freestylers and backstrokers. Short fins also help swimmers develop proper kicking tempo and technique.

How to Choose Different Types of Swim Fins

Swimming fins are designed to help swimmers develop a more powerful kick, increase their kick tempo, and improve ankle flexibility. They also help swimmers move through the water faster, which makes them a very attractive piece of swim fins equipment. Since fins for lap swimmers come in a wide array of styles that vary in length, stiffness, and heel design, this guide helps swimmers choose the swim fins that best meet their swim fins practice needs.

Swimmers should learn as many different swimming techniques as possible, since each of them will put your body in a different position and will use different muscles. This can hold importance if you ever find yourself swimming for a lengthy distance, as it can help prevent fatigue by allowing you to rest in certain positions. Competitive swimmers should also learn multiple swimming techniques, since it gives you the chance to compete in more than one event.                                              

                                                           
Floating fins

The Finis floating Fin is Swim Fins Smooth's preferred fin to help any swimmer develop their stroke technique. They are perfect for use with any Swim Smooth DVD or program you are following. Whether you are a beginner learning to swim freestyle, an intermediate triathlete improving your performances in the open water, or an advanced swimmer looking to gap the field, these swim fins are perfect for performing drills to improve and refine your stroke technique.

Churchill Fins

Churchill fins are the top of the line product to use when it comes to swimming fins. No matter what the form, whether it is for bodyboarding or bodysurf fins.This Churchill Fins website is solely dedicated to giving you all the info you need to review and make a purchase decision for swim fins. Churchill makapuu fins review is the spot for bodysurfers, swimmers, and bodyboarders to pick up their next pair of swim fins.

Front Crawl

You will commonly hear the front crawl referred to as the freestyle stroke, since the majority of the swimmers in a freestyle event use it because it provides the most speed. The front crawl calls for you to kick hard with your feet, while bringing your arms over your head and into the water one at a time. You must keep your body as straight as possible, as any lateral movements will slow you down. Your breathing also holds importance, as you must time the breaths that you take with your swimming strokes.

Training Fins

The length of the fin blade has a big impact on how it will affect a workout. The longer the blade, the more resistance there will be in the water. That means that the legs have to work harder, but that the swimmers also kicks at a slower rate. Each fin blade length serves a slightly different purpose, explained below.

Blade Fins

We offer two long blade fins: Kiefer Thrust and Kiefer Cruiser. Both styles offer a closed heel for a secure and comfortable fit, ensuring they stay in place during your swim. Kiefer Thrust has a moderate level of stiffness/thickness, while Kiefer Cruiser offers added stiffness/thickness. So if you are looking for a more intense workload for your legs, Cruiser is your fin.

What Are The Benefits Of Plank Exercise?

Plank has become the most popular form of isometric exercise among those who are in need to burn their extra calories. At the same time plank exercise is extremely beneficial for those who want to stabilize body movement and maintain good body contour. This form of exercise involves contraction of upper, mid and lower body muscles. All you require is a hard surface and a mat.

Plank exercise is useful to recondition weak and lethargic muscles. It is also important rehabilitation exercise after a traumatic injury. The isometric exercise is much superior to other exercises in strengthening core body muscles sparing stress over spine.

Strength

The plank exercise helps strengthen midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen inner core muscles that support your joints. The rectus abdominis and transverse abdominis that form your outer and inner abdominal muscles, respectively, are primary supporters during plank exercises. The abdominal obliques also stabilize the plank position isometrically. Upper-body stabilizers include the pectoral and serratus muscles. Lower-body stabilizers include the quadriceps, sartorius and tensor fasciae latae.

Prevents Back Pain

As your core gets strengthened, your chances of experiencing back pain will get greatly reduced. This is one of the benefits of plank exercise. In fact, a strong back will allow you to perform harder tasks of your daily life with ease.

Toned Abdomen

This is one of the first health benefits of the plank exercise. Your core muscles get strengthened and this helps you in your six pack aspirations. A tight mid section is the first requirement if you are planning for abs.

Reduces belly fat

If you want to burn your belly fat and build groundwork for those six pack abs, plank is the right platform. It is the best element of isometric training to strengthen the muscles of your mid section or the abs. The two muscles of abdomen, namely rectus abdominis and transverse abdominis are involved while performing plank. Another muscle of abdomen called abdominal oblique is involved while maintaining position during plank exercise.

Which Massage Oil is Best?

Natural massage oils contain vitamins, minerals and other skin-enriching substances that the body cannot produce on its own. Natural massage oils can be used alone or combined with other massage oils or essential oils for added benefit. Choose massage oils that complement your skin type and allergy test them on small areas of your skin for a few days before you apply them to your entire body.

Here are some body massage oils that are preferred across various massage centers, either on their own, or mixed with another.

Jojoba Oil

Jojoba is actually a wax extracted from the seed of the jojoba plant. Jojoba is a good option for most people prone to back acne because it is thought to have antibacterial properties. Jojoba has a very long shelf life, so it's a good choice if you don't use it regularly. It is very well-absorbed, which makes it a favorite carrier oil for aromatherapy. Jojoba is usually not irritating to skin.

Sunflower Oil

Its a rather inexpensive oil which can be used for body massage. It flows well on the skin, is moderately thick. It is good for generating traction with hands, which is ideal for chiropractic massage.

Grapeseed Oil 

In many respects, grapeseed oil makes a great massage oil. It has little-to-no odor, and it has a smooth, silky texture without being greasy. However, most grapeseed oil is extracted from grape seeds using a solvent (rather than being pressed from the seeds), which some aromatherapists say make it an inferior oil for aromatherapy massage.

Almond Oil

This sweet and mildly fragrant oil comes from sweet almonds. It is the most popular massage oil. Sweet almond oil has just the perfect attributes that a massage oil should have. It flows well on the skin, doesn’t get absorbed too quickly and maintains its oiliness for a long time.  It is thin and light. The best thing about this oil is that your hands will love it. The person who performs the massage knows how important it is for the oil to glide smoothly between the hands and skin.

Coconut Oil

Coconut oil is an absolute favorite oil for many people. And it is brilliant for massage.  Regular coconut oil solidifies in cold weather. But, one can heat it up and apply on the skin. It is colorless, very light and absorbs brilliantly into the skin. It is very popular in coastal tropical regions.

Alternative Health Benefits of Reflexology

Reflexology is the ancient art of foot massage which originated in China and which was also known to the Ancient Egyptians. It is believed that energy runs through the body in channels known as meridians and that massage of the feet stimulates these energy channels, promoting healing and relaxation. Every part of the foot corresponds to an area of the body, and massage of the feet stimulates the corresponding part of the body so that receiving a reflexology massage is regarded as the equivalent of a full body massage.

Health Benefits of Reflexology

Stress Relief Guide

Whether you suffer from insomnia, migraines, digestive problems or fatigue, the root of many health problems can be linked to stress. Stress can be caused by our own hectic lifestyle, emotional, physical or environmental factors, it is almost completely unavoidable. Stress can be damaging to the body and mind. Under the influence of prolonged stress the body is less capable of fighting illness. Reflexology counteracts the effects of stress by promoting relaxation and bringing balance to the body.

Improve Blood Circulation

All the body’s systems need good blood circulation in order to function well. The blood carries nutrients and oxygen to the cells and removes waste products and toxins. Stress and tension tighten up the cardiovascular system and restricts blood flow, causing it to become sluggish. This results in the tissues becoming oxygen-deprived; the energy in the body becomes depleted, making all body systems suffer. Reflexology keeps the body’s circulation flowing smoothly, which rejuvenates tired tissues.

Detoxify and cleanse

Riding the body of waste and toxins is extremely important to your health. When the lymphatic, urinary or intestinal systems become blocked due to a build up of toxins and waste the energy in the body stagnates. This may cause you to feel bloated, lethargic or even sick. Reflexology can release these blockages, helping your body to “let go” and eliminate toxins and waste, cleansing the body of all impurities. This will encourage the body to naturally restore its own healthy balance.

Progressive muscle relaxation

Many factors can cause muscle tension, too much time sitting in one position, lifting heavy objects, working out with weights or emotional problems are just a few. Whatever the source, when muscles become tense and over stressed the energy in our body is thrown out of balance. The nerve pathways which connect muscles to the rest of the body become congested. This can result in pain, fatigue, irritability or even more stress. Reflexology stimulates nerve endings in the feet to release the energy, relax muscles and restore physical harmony.

Effects of Reflexology

Reflexology increases the flow of energy, increases the circulation and stimulates the digestive system. It is so effective at this that most people feel a need to pee after a session, and are nearly always thirsty, as toxins are eliminated from the body. It is also recommended that you do not drink alcohol in the 24 hours before or after a session, as the effects of the alcohol can be multiplied. It is also inadvisable to have reflexology if you have a pacemaker fitted, or if you have diabetes.

Best 5 Yoga Poses for Better Sleep

Yoga is often a relaxing exercise no matter what the time of time. But with the exercise’s focus on breathing, it’s the perfect approach to lower stress and even reduce the amount of night-time restlessness right before you go to bed. Try these five pilates poses before turning out the light during the night time and focus on ones breath; you might be astonished at how easy sleep involves you. Since you are doing these yoga moves right before bed, be sure being gentle with your stretching out at every step.

Seated Wide Angle Pose

Sitting with your legs spread wide apart, place a pillow horizontally in front of your torso. Inhale, sit up as tall as possible. Exhale, begin to fold forward from the hips, walking your hands out in front of you until your upper body comes to rest on the pillow. If sitting up tall or folding forward causes you to round the spine at all, take a soft bend to both knees. Rest, breathing deeply on the pillow for 10 rounds of breath. Inhale to rise back up to seated.

Locust Pose

Come to your stomach with a pillow supporting your hips and belly. Gazing down and keeping the back of the neck long, interlace your fingers behind the small of your back. Inhale, extend the arms behind you, lifting the hands towards the ceiling and pressing the tops of your toes into the mattress. Exhale, try to hold that height. Inhale again, lifting the chest and head, with gaze forward and back of neck neutral. Exhale, hold this position. Continue to lengthen the body and open the heart for 10 rounds of breath. On an exhale, lower back down to the bed, releasing your hands by your side.

Supine Spinal Twist

From Reclined Bound Angle Pose, stay on your back supported by the pillow and gently guide your knees together using your hands. Bring your knees over to the left with arms out by your side, palms facing up. Imagine your breath like a wave rippling through your spine, releasing tension with each exhale. Stay here for a minute and then switch to the other side.

Seated Forward Bend

From star pose, extend your legs forward and drape the body over the thighs coming in to a forward bend. Let the mind quiet and the body melt. Seated forward bend is restorative and calming and will help stretch out the entire body after a long day. After 8 to 10 deep, full breaths, lie down on your back and see if you can drift off into a deep slumber.

Child’s Pose

Start in a child’s pose by folding your hips back over your heels from a kneeling position. Extend your arms forward or by your sides and let the contents of your brain drop into the floor. Try and follow the breath and let go of all of your worries and your to do list. Hold for at least 8 to 10 breaths.

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Top 5 Yoga Poses to Help You Sleep Better

Yoga poses for good night sleep will calm you down and release all the tensions and anxious energy vibrations you are holding in your body and muscles. It will relieve all the worries, stress, heaviness and trigger a state of thoughtlessness so that you can you gently fall asleep. Try these simple yoga poses from the comfort of your bed and change your sleepless habits for good.

Locust Pose (Salabhasana)

Come to your stomach with a pillow supporting your hips and belly. Gazing down and keeping the back of the neck long, interlace your fingers behind the small of your back. Inhale, extend the arms behind you, lifting the hands towards the ceiling and pressing the tops of your toes into the mattress. Exhale, try to hold that height. Inhale again, lifting the chest and head, with gaze forward and back of neck neutral. Exhale, hold this position. Continue to lengthen the body and open the heart for 10 rounds of breath. On an exhale, lower back down to the bed, releasing your hands by your side.

Legs Up The Wall (Viparita Karani)

Set your pillow up against the wall or headboard at the top of your bed and lay on top of the pillow with your sit bones at the headboard or wall. Extend your legs up towards the ceiling, keeping the heels stacked over the hips, and rest your head and shoulders against the mattress. The arms can extend by your side, palms facing up to receive the restorative energy that flows into your body with the breath.

Halasana- Plow Pose

Performing Halasana or plow pose brings new vitality to your body by turning the flow of blood circulation. Lie down on your back; engage your abdominal muscles to lift your legs over your head until your toes touch the ground behind you. If your toes are unable to reach the ground then try this asana lying perpendicular with your head touching the wall so that your feet will be supported by the wall. You can either keep your arms at your sides and palms facing downwards or you can interlace your fingers behind your back and then slowly straighten your arms. You must slowly and carefully roll out of pose like one vertebrate at a time. This pose helps in reducing physical tension, stretch put your back and neck muscles and in relaxing your body. Remain in this pose for 1 to 5 minutes to fall asleep easier.

Forward fold/bend

In this pose your hips are above your head and heart, forcing your blood flow to shift directions. In forward fold, the tension in your hips and backs of your legs (which is a common place for people to carry tension) begins to melt away.

Corpse Pose or Shavasana

Everyone loves this pose in yoga classes! Relaxing, restoring, meditative and transforming, corpse pose can deeply alter your energy field. It repairs cells and tissues, reduces blood pressure, grounds the body and balances your nervous system.

The Health Benefits of Slacklining

Slacklining can improve your balance, posture and concentration. Some people use this sport to clear their minds and relax from work. Your core strength will improve and you may feel more focussed and flexible.

Some sports and equipment aim to develop muscles through a repetitive onesided physical exercise. However this means that non-active muscles are liable to waste away. These non-active core muscles are very important in supporting our (back and stomach) musculature.

Slacklining Benefits

Slackline experts swear by its benefits, and do not seem enthusiastic to return to conventional methods to maintain overall health. In slacklining, the act of balancing while walking is challenging, which helps train most of the major muscle groups. Here are some more of the benefits of this sport.

Stress buster

Slackline experts suggest that when on the days you feel tensed and stressed out; walking the slackline might just relieve you of the stress. Many even consider this sport as a very good stress buster and feel that slacklining can reduce levels of stress and keep it to a minimum.

Improves Posture

Strengthening the postural muscle is one of the most important physical benefits of slacklining. People who slackline regularly tend to have better posture. Improving your posture boils down to strengthening the core, which is what slacklining does. It strengthens the spine and the back, which works to improve your stance. Sitting with a hunched back or slouching while standing or walking, are all signs of poor posture, resulting from poor core stability. All this can be corrected by practicing slacklining regularly.

Mental Concentration

Slacklining can be quite meditative. Do it first thing in the morning to clear your head and improve your focus for the rest of the day.

Strength and Flexibility

The act of shifting your body weight to control your balance requires the use of several small muscles in your legs, feet and core. Each time you try something new on the line, you’ll use a slew of new muscles. Expect to feel sore the next day.

Enhances alertness and concentration

Walking on the slackline requires immense concentration and focus to maintain your balance on the rope. Even a slight deviation will make you lose your balance and you will fall off the rope. This activity contributes towards developing and enhancing concentration levels, focus and mental alertness. So, whenever you find your mind drifting away, practice slacklining to help control your wandering mind.

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Swimming Workouts the Best Way to Lose Weight

Swimming is a low impact, full-body workout enjoyed by many people. Swimming requires the use of nearly all of your main muscle groups, has a high caloric burn and has a substantial need for breath support. Many people, especially those with injuries that make land-based exercise difficult, find the support water gives them helpful in accomplishing a workout. Swimming, however, when used for weight loss has some disadvantages.

Types of Movements

There are several different types of strokes that can be performed when swimming. While all swimming strokes provide a cardiovascular workout, each type of stroke will exercise different sets of muscles and at different angles. As you progress in your swimming capability, you will most likely become proficient at several of the various swimming strokes. Don't worry about having perfect form as you learn new strokes, as mastery is something that you'll gain over time.

For individuals that have little experience in swimming, you may want to consider starting with a kick board, or even walking or jogging the length of the pool in waist-deep water. What's important is that you start slow and begin by developing your core muscles.

While some individuals find it difficult to lose a significant amount of weight through a swimming exercise routine, a good swimming plan will increase your probability of achieving your personal weight loss goals. To effectively lose weight, you should perform your swimming routine for a minimum of 30 minutes, 3 to 5 times a week. Each swimming routine should consist of a warm-up, a cool-down and, in the middle, a period in which you challenge yourself.

A common approach to performing a challenging routine is to incorporate a technique called interval training. Interval training is a technique in which you push yourself hard for a short period of time, followed by a longer period of time in which you reduce the intensity to a lower level. You will want to repeat the process of interval training several times per swimming session. Interval training maintains a higher rate of metabolism and burns more calories than exercising at a consistent pace.

Swim workouts for weight loss

Swimming provides the body with an aerobic workout a lot like running on a treadmill and even on a track. Through consistent repetitive movements of an swimming stroke, joint versatility is enhanced dramatically, as are the shoulders and core. Swimming, according to experts, usually burns anywhere coming from 475 to 750 calories per hour based on the intensity of the skating workout. In addition for the previously mentioned workouts for novices, there are also other swimming styles that one might take up when trying to lose weight such as the sidestroke, which is considered to be one of the more basic moves, by lying sideways inside water and performing a new scissor kick. This technique has become shown to burn at the very least 544 calories per hour. Another swimming style which has been proven to be beneficial would be the front crawl, which is a form of freestyle swimming where someone alternates their overarm cerebral vascular accidents while kicking their ft. The breaststroke is another popular way for losing weight in a share. During the breaststroke, someone extends their arms while pushing inside a particular motion to streamline the stream. This particular style has become shown to burn at the very least 680 calories per hour if done properly.