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7 Ways To Boost Your Morning Endorphins For Happier Days



Presse Santé

Endorphins are tiny neurochemicals that play important roles in your body. Your body naturally releases endorphins in response to pain or stress, but also during other activities like eating, exercising, or having sex.

These natural pain relievers are produced by the pituitary gland and other parts of your body, and act on the opiate receptors in your brain. These are the same receptors that pain relievers like morphine act on. You may have heard people use the term “endorphin high.” In fact, endorphins are known for their role in reducing pain and increasing pleasure, giving you an overall feeling of euphoria and well-being.

If you’re looking for a morning boost, here are some tips to boost your endorphin levels.

1. Exercise

You don’t have to run a marathon every morning to boost endorphins; any form of exercise will do. Here are some examples:

for walk
high intensity interval training (HIIT)
the bike

Whenever possible, exercise outside. In this way, your vitamin D levels will also be boosted. However, depending on where you live, it can be difficult to get enough vitamin D from the sun. Ask your doctor if you should take a vitamin D supplement.

2. Dance

Dance is a form of exercise and a creative way to express yourself. And when done in a group, dancing is also a great way to bond with others. In fact, a 2016 study suggests that endorphins are associated with social connection. So find your partner or roommate, put on some music, and throw a little dance party in the morning to instantly boost your mood.

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3. laugh

Laughter is really a form of medicine. A 2017 study in 12 healthy adult men suggests that social laughter may trigger the release of endorphins. And a 2011 study found that laughter increased pain tolerance, which the researchers say is due to an “endorphin-mediated opioid effect.” When you get ready in the morning, watch a funny YouTube video, read a joke, or enjoy your favorite comedy show. The effects can be even greater if you can laugh with a loved one or friend.

4. Create music

Art and music are two great ways to improve your mood. Creating, singing, or playing music in particular has been shown to increase endorphins. A small study published in 2012 found that dancing, singing or playing the drums produced a release of endorphins, but listening to music did not have the same effect.

If you have a little time in the morning, try doing one of the following to make your day more joyful:

Practice a melody on an instrument you are learning.
Play your favorite songs and sing along or dance along as you get ready for the day.
Sing in the shower. As a bonus, the warmth of the water can also trigger the release of endorphins.

5. Meditate

Establishing a morning meditation routine is a great way to trigger the release of endorphins. Meditation can help you relax and improve your mood. Meditation may seem strange or difficult at first. But it doesn’t have to be complicated. The goal of meditation is to train your mind to focus and control or redirect your thoughts.

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To get started, try the following:

Find a quiet, comfortable place to sit, indoors or out.
Close your eyes and focus on your breathing.
As thoughts enter your mind, instead of indulging them, let them arise and pass. Try not to judge them or push them away. Just acknowledge them and let them pass.
Do this for 5 minutes at first, then progress to longer sessions over time.
Remember that the purpose of this practice is not to avoid having thoughts at all. Rather, it is about establishing control over the thoughts that come into your mind.

Yoga is a form of meditation that unites the body and mind. Therefore, doing yoga in the morning is another way to stimulate endorphins.

6. Eat your favorite dish

Not surprisingly, eating something delicious can trigger the release of endorphins. To add a little more happiness to your mornings, eat your favorite foods, try new recipes, and take pride in your breakfast creations. Spicy foods, in particular, can increase endorphins, as can dark chocolate. If you’re a fan of spicy food, consider adding some hot sauce to an omelette or breakfast burrito to release more endorphins. Although a chocolate bar isn’t really part of a nutritious breakfast, you can sprinkle some dark chocolate chips or shavings over a bowl of oatmeal or yogurt. You can also add a little cocoa powder to a smoothie or your favorite pancake recipe.

7. Hug

Don’t underestimate the importance of physical contact. Hugs and hugs can release all kinds of happy hormones, but especially oxytocin. Oxytocin is similar to endorphins in that it can also improve mood and increase pleasure. If you have time, start your mornings by cuddling your partner or kids in bed, cuddling with your roommate, or even snuggling with a pet.

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to retain

Although not all of the roles endorphins play in your body are fully understood, it is generally known that they are involved in your natural reward circuitry.

Endorphins can:

reduce depression and anxiety
help you deal with the pain
increase your general feeling of well-being
From exercise to meditation, there are plenty of ways to boost endorphins in the morning. You can give your body a burst of happy feelings and prepare it for a good day ahead.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

A centenarian impresses us with her wrinkle-free skin and reveals her beauty secret



Presse Santé

At the age of 100, the unknown has seen it all: two world wars and many social changes, but her essence remains an eternal flower. Despite his advanced age and years spent in the sun, he retains an unchanging beauty that is remarkable to discover. She’s not ready to let wrinkles interfere with her zest for life; That’s why this centenarian proudly shares her daily beauty routine, carefully crafted through trial and error over time, from effective home remedies to skincare products suitable for mature skin. Read on if you’re curious about what contributes to the success of this woman’s anti-aging approach!

This video on TikTok has garnered 3 million views.

The fitness influencer julia ritz He made quite an impression on TikTok with his now-viral video posted last October where he gave the floor to his grandmother. Her 100-year-old grandmother’s secret to looking so young and beautiful is a simple and inexpensive skincare routine made with just two ingredients that she reveals step by step. It comes as no surprise to her that the video has been viewed over 3 million times, leading many to believe that her beauty secrets are worth hearing from her. What is most interesting to netizens is not only the fact that Julia and her grandmother’s advice is practical, but also that it is easily accessible to anyone who wants skin advice from a centenarian.

A single-ingredient mask + a natural toner + a gentle massage = an anti-aging trio for pennies.

Julia Ritz shows in the video the application of her grandmother’s beauty ritual step by step: First start by washing your face. Once her skin is clean, she sprays on rose water and lets it dry naturally.

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Then the honey is applied as a nourishing mask. A simple yet effective product that is packed with antioxidants, vitamins and minerals. She applies it in a thin layer to her face before beginning to massage her skin from bottom to top.

Using gentle pressure and patting motions, Julia massages her face until all areas are covered. This improves blood circulation and reduces wrinkles thanks to better skin elasticity, according to her grandmother. While the mask is in place, she should let it rest for half an hour (or 20 minutes maximum if she’s in a hurry).

Finally, finish this beauty ritual by applying a moisturizer that helps lock in moisture and provides an extra layer of protection against environmental damage.

Thanks to her simple but effective beauty ritual, Julia has skin that is more radiant and smoother than ever! Like her grandmother!

Rose water, 100% honey mask and massage: what will we get?

All of these ingredients have various benefits for the skin. Rose water is a natural cleanser that helps reduce swelling and redness on the skin, while also having anti-inflammatory properties. It can help soothe irritation, balance the skin’s pH, prevent wrinkles and dark spots, and even reduce acne breakouts.

Honey is known for its antibacterial properties that help fight blemishes, while it’s also loaded with antioxidants that help protect skin from environmental stressors like pollution or sun damage. Honey can also help to naturally soften and hydrate the skin without clogging the pores or making it oily.

Finally, massaging the face is an effective way to stimulate circulation to the skin, making it look healthier and more luminous. Massages are also known to reduce puffiness around the eyes, while providing a feeling of relaxation thanks to its anti-stress effects. All of these treatments combined can be an effective way to keep your skin healthy and fresh! Your turn now!!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

6 innovative ideas for your eye health



Presse Santé

From games to more hands-on methods, medicine and technology have made inroads into the world of eye care. Whether you have vision problems or are simply trying to stay ahead of your eye health, there are many ways to proactively improve your vision with today’s cutting-edge innovations. In this article, we’ll explore six innovative ways to improve your eyesight. Keep reading!

  1. Pink glasses for migraine:

This innovative method to help reduce the effects of migraines is a revolutionary avenue for those who suffer from ophthalmic migraines and photophobia. For those feeling the debilitating effects of migraines and vision problems, the promise of light rose-tinted glasses that help neutralize bright lights that can trigger migraine episodes can provide much-needed relief.

Getting these special glasses is also easier: you just have to ask your optician for them. There are pre-assembled mounts available, or you can use clips to fit onto your existing mounts. No prescription needed! However, it is recommended to speak to an ophthalmologist before using them to make sure they are right for you.

  1. Blue light blocking glasses:

These glasses help protect your eyes from harmful blue light emitted by digital screens like phones and computers. This type of artificial light has been linked to poor sleep quality, headaches, and general fatigue due to its ability to suppress melatonin secretion in the body. A hormone responsible for regulating our sleep and wake cycles.

Blue light blocking glasses block some of this high-energy visible light before it reaches the eyes, providing relief for those suffering from symptoms caused by overexposure to artificial blue light.

  1. Therapeutic video games:

Games specifically designed to improve vision are becoming increasingly popular with people of all ages, including children whose vision may deteriorate due to nearsightedness or other conditions. These games take the form of visual tests that test players’ acuity by asking them to identify different shapes and colors on the screen at different levels of difficulty. This type of game has been shown to help strengthen visual processing skills while providing entertainment!

  1. Stellest Glasses:

Essilor® Stellest lenses are the latest achievement in innovative eyewear technology. These lenses have been designed to slow the progression of myopia in children when worn constantly for 12 hours a day. What’s even more remarkable is that compared to standard lenses available on the market today, Stellest lenses have been shown to reduce myopia progression at an average rate of 67%. Making it a practical option for parents looking to invest in their children’s eye health and longevity. Especially children from 8 to 12 years old (age in which the progression of myopia is greatest).

  1. 20-20-20 method:

This technique involves taking frequent breaks from any activity that involves near vision (such as reading or using a computer). Rest for 20 seconds and focus your eyes on an object 20 feet away every 20 minutes during the day (for example, looking out the window). By giving your eyes regular breaks like this, you give them time to relax and refocus, reducing the strain caused by prolonged close-up work activities that can affect concentration in the short term, as well as vision health in the long term. .

  1. eye yoga:

Eye yoga is an increasingly popular way to improve eyesight without resorting to corrective lenses. By strengthening the eye muscles, increasing blood flow, and improving coordination and concentration, these exercises can make a difference in the long run. Even if you think you don’t need glasses or contacts, practicing these simple exercises can help keep your vision sharp and clear.

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Depending on the objectives and needs of each one, you can practice them once a day or several times a week. But no matter how often you practice them, taking the time to do eye yoga can help you preserve your natural ability to see clearly.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

Here’s the actual walking distance you need to walk each day to lose weight



Presse Santé

Walking therefore improves our health and helps us lose weight, but in order to lose weight, we must know some important principles related to this exercise.

Walking to lose weight: how many calories should I lose?

First of all, two factors determine the number of calories you burn during a walk: where you walk and your body weight. For example, if you walk at a speed of one kilometer per hour, you can burn 400 calories in 1 hour. 4 additional kilometers will allow you to lose 300 more calories. If you organize a daily schedule and use a pedometer, you can achieve more satisfactory results.

The pedometer is used to keep track of your daily exercises and increases your chances of achieving the desired results. Wear it close to the hips, it is not bulky and it will count the steps you have taken during the day. So you will know how many steps you have to take to lose weight.

Also, if you’re taking 7,000 steps a day but still can’t lose weight, you can solve the problem mathematically by figuring out how to add mileage to the number of calories you need to burn.

Many people would need to take 2,000 steps in 1 km to burn calories; in general, 100 burn in 1 km. The pedometer will count your steps, allowing you to determine how many calories you have burned and how many more you need to burn. This is explained below:

1 km = approximately 2,000 steps and 100 calories;
To lose 500 g you have to spend 3500 calories;

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So if you want to lose 500g per week, burning 500 calories per day, you must walk 10,000 steps per day;
You can also start slowly and then increase the number of steps.

How much do you have to walk every day to lose weight?

First, walk three times a week for 15-20 minutes and gradually increase the routine. The optimal condition is to be able to walk for 30 to 60 minutes a day. Thanks to this exercise you will be able to lose weight in a completely natural way, without drastic diets. It is clear that this does not mean that you can follow an unhealthy diet, you will always have to learn to eat healthy and in the right amounts, but you should not restrict yourself and “starve yourself” as it happens with many diets.
How to start walking to lose weight permanently: 10 practical tips

If you want to lose weight in your stomach and legs, walk around and avoid many behaviors and decisions that only settle you into a sedentary lifestyle.

Do not use taxis or buses, but walk.
Walk your children to school
Park your car far from where you are going
You can walk to your home or workplace, or get off the bus halfway
Use the stairs instead of the elevator

Some pedometers display the number of pounds lost and the number of calories lost, which can stimulate you. If possible, buy a good-quality pedometer that tracks all your steps and calories burned, so you can track and improve your progress.

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You can change your routine and walk in different parks, areas, neighborhoods

Invite a friend to walk with you once or twice a week, to prevent it from becoming a boring exercise
You have to constantly change areas and take advantage of some natural trails
When it’s cold outside, you can buy a treadmill and watch a movie or your favorite TV series while you walk.

Therefore, the chin up, the look deep, the belly in, the spine straight and the buttocks tight. This will greatly enhance the effects.

To find out how many calories you need to burn, consult your doctor, who will be able to tell you if your body is healthy and how many calories you need to burn. If, on the other hand, you want to walk to lose weight, use the treadmill. Please familiarize yourself with the control panel first so that you know how to use it, you can read the instruction booklet carefully.

You can choose to start with a preset program or, if you are already familiar with this type of instrument, with a manual program. Next, you will need to adjust the intensity and incline. Because you want to lose weight, you need to burn more calories, so choose a workout tailored to that effect. My advice is to alternate light walking exercises with brisk walks or runs.

treat yourself to good music

Walking long distances can be boring for some people. Unfortunately, boredom is not a friend of perseverance and, in the long run, it will be counterproductive.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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