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How to train in cold weather? What are its benefits?



Presse Santé

As the holiday season approaches, many people who exercise outside find it difficult to train in the cold, but they don’t have to. Is it bad to exercise when it’s cold? As long as you take a few precautions, exercising in the cold, such as walking, running, or cycling, is actually very beneficial. Exercising in cold weather can improve endurance and cardiovascular function, and like most exercises, it can also improve mood and mental health.

The benefits of exercise in cold weather

The notion of “cold weather” does not mean the same thing for everyone, but it is generally considered cold when it becomes uncomfortable to be outside for more than brief periods. This discomfort is due to the drastic differences between the external temperature and the internal temperature of the human body. While being outside in cold weather may require you to wear a jacket or coat to keep out the chill, it also has some advantages over room temperature. The colder your environment, the more your body has to work to maintain homeostasis (or balance), which means you use energy in this process and reap some metabolic health benefits as well.

Let’s take a closer look at how training in the cold benefits almost the entire body:

1. Burn extra calories

Why is it harder to exercise when it’s cold? One reason is that your body has to work harder to function in cold weather, primarily because it has to produce more heat to keep your muscles, organs, and extremities warm. Any time your body is exposed to any form of ‘stress’, which can include drastic changes in temperature or altitude, as well as exercise itself, your need for energy increases. This causes your muscles to break down glycogen (from carbohydrates) faster in order to fuel themselves.

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Brown fat is the type of body fat that helps regulate body temperature. When we’re outside in the cold, brown fat burns energy (calories) to warm our bodies and increase body temperature, which helps boost metabolism. Studies show that exercising in cold weather can turn white fat, especially belly and thigh fat, into calorie-burning brown fat. Because exercise in the cold activates brown fat more than exercise at room temperature, it can potentially aid weight loss efforts.
A study published in the Journal of Clinical Endocrinology & Metabolism even found that workouts in cold weather can burn more calories than workouts done in more comfortable temperatures.

2. It can help improve stamina

Exercising in the heat can tire you more easily because you sweat more and your heart rate faster. On the other hand, exercising in the cold can allow you to train longer, which can mean you can build up your stamina and stamina more easily. What is the ideal temperature for training or racing to optimize endurance? Research suggests a temperature of 10 to 12 degrees Celsius, as this is the most comfortable temperature for rapid breathing and exercise. However, it is possible to train in even colder temperatures. (See below for more information on training at different temperatures.)

3. Fight depression and seasonal depression

Exercising outdoors in winter, where you are exposed to sunlight, is considered an effective strategy to help with seasonal depression, a type of mood disorder/depression that tends to affect people during the darker months of winter. Sunlight and exercise have a positive impact on mood for a number of reasons, including helping to release more “comforting” chemicals like serotonin and endorphins. Another cognitive and mental health benefit of exercising in cold weather? Some studies have shown that people who exercise in the cold tend to improve their decision-making, concentration, and memory. Other research shows that exercise in general is helpful in decreasing anxiety and improving concentration.

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4. It can help you sleep better

The combination of exposure to sunlight during the day, fresh air, and physical activity can help you relax and sleep more soundly at night. Sunlight is important for regulating your circadian rhythm, also known as your “internal clock,” which keeps you sleepy enough at night to fall asleep and alert enough in the morning to wake up. The stress-relieving effects of exercise, whether done indoors or outdoors, are also important in combating insomnia.

5. Promotes Heart and Metabolic Health

Almost any type of exercise benefits your cardiovascular system and can help promote insulin sensitivity and better blood sugar control. Regular physical activity, such as brisk walking or jogging outside, has been associated with a reduced risk of common health problems, such as high blood pressure, high cholesterol, and high blood sugar.

What to wear?

When the outside temperature drops, it’s important to wear the right clothing to help keep your core body temperature warm. Clothing and accessories that help retain body heat help warm your muscles so you feel less stiff or tense.

Here are some tips on what to wear to exercise in cold weather:

Layers of clothing:

Ideally, the bottom layer should be a thin, synthetic garment (such as polyester, polypropylene, and nylon), which wicks sweat away from the body. This way you will be less humid and less cold than if you were using cotton. Look for clothing labeled “moisture wicking.” On top of your thin layer, add something heavier that will keep you insulated, like a sweatshirt, jacket, or fleece.

Cover the vulnerable parts of your body:

Your hands, feet, toes, ears, and the tip of your nose are more likely to get very cold and even frostbitten if it is very cold outside. This happens because your body is conserving energy and prioritizing heating your body rather than your extremities. Depending on the temperature, cover up with a hat, gloves, mask, scarf, or sunglasses to expose less skin. Be sure to wear warm socks, but make sure they are comfortable based on the type of shoes you wear. (You’ll need thinner socks if you’re wearing sneakers instead of ski shoes or boots, which may work well with thick wool or cotton socks.) If your hands are very cold, try wearing thin-lined gloves under thicker fleece-lined gloves.

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Remember to protect your skin: Moisturize your skin regularly in winter to retain water and prevent dryness and cracks.

Although a little sun in winter can be very beneficial, too much sun can burn your skin even if it’s cold outside. Apply sunscreen if you spend a lot of time outdoors, especially if you’re near snow, which can reflect sunlight, such as if you’re skiing or snowboarding. Most dermatologists recommend using a 30 SPF+ sunscreen if you’re in the sun for more than 20 to 30 minutes, along with a lip balm that contains sunscreen.

What temperature is too cold?

What temperature is too cold to exercise outside? The ideal temperature for exercising outdoors when it’s cold is between 0 and 10 degrees Celsius.
That being said, the exercise can be done safely in most cold environments without causing cold injury…the wind-sensing temperature index can be used to estimate the relative risk of frostbite and a higher value should be established. monitoring of cyclists at windward temperatures below -18 degrees C.

In other words, most adults can exercise in very cold weather, even in temperatures below 0 degrees. However, it is essential to wear proper gear as soon as the temperature drops below 0 degrees and to watch for any signs of cold-related injury (numbness, clumsiness, and very red, cold skin). Take care to avoid freezing when the temperature drops below -15 degrees C and the wind is blowing, increasing the risk of cold-related injuries.

* 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

To detoxify the skin, these 4 tips can bring better results!



Presse Santé

Do you want to have a radiant complexion without spending a fortune on expensive skin care products? Skin detox is a great way to achieve a glowing complexion, naturally! Taking the time to detoxify your skin can help remove impurities that clog your pores and slow cell turnover.

In this article, we’ll give you four simple tips to detoxify and revive dull skin and give it an instant boost. Read on to learn more about the benefits of a skin detox, plus easy ways to get started today!

Detoxify your skin: is it necessary?

Skin detoxification is an important part of a complete skin care routine and can help:

  • Improves the general health and appearance of your skin.
  • Cleanse and unclog pores to remove excess dirt, oil, makeup, or other debris that can clog them. This helps prevent blackheads, whiteheads, acne breakouts, and other skin irritations.
  • Reduce inflammation by removing toxins and dead cells from the surface of your skin.
  • Promotes cell renewal and balances the oily or dry appearance of the skin.
  • Maintain a radiant complexion by increasing blood circulation, which brings more oxygen and nutrients to skin cells.
  • Stimulates collagen production, which can make skin firmer and smoother over time.
  • Reduces bags around the eyes, making us look more awake and fresh.
  • Eliminate any boredom that has built up over time due to environmental stressors like pollution or sun damage.

How often should you follow a Detox treatment for your skin?

Depending on your skin type, it is generally recommended to perform a skin detox at least once every three months. However, if you have particularly oily or acne-prone skin, it is recommended that you do it more frequently.

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Before beginning your detox, it’s always a good idea to see a dermatologist to make sure you’re using the right products for your particular needs. He will be able to advise you on the products that best suit your skin type.

The basis of a good detoxification of the skin is proper cleansing.

  • Start by cleansing your face with a mild cleanser twice a day using lukewarm water.
  • Avoid rubbing too hard, as this can remove essential oils and cause dryness or irritation.
  • Use a toner specially formulated for oily or acne-prone skin. This will balance the pH of your skin and remove any residue left behind by the cleanser.
  • Next, exfoliation is essential as part of a complete skin detox. Don’t exfoliate too often though, as this can lead to over-exfoliation, disrupting the skin’s natural protective barrier, leading to redness and increased sensitivity.
  • When it’s time to exfoliate, be sure to use an enzymatic exfoliator. This type of product gently dissolves dead cells without irritating the delicate tissues of the face.
  • Also, be sure to wear sunscreen after your facial, even if you’re detoxing indoors! Sun damage can be one of the biggest villains when it comes to maintaining healthy skin, so protection is key!

Never underestimate the effect of a facial sauna.

Whether used at home or in a spa, the facial sauna can help to deeply cleanse and purify your skin. Helps open pores, allowing for better absorption of face masks and serums. Not only do you get a cleaner, more radiant complexion, but the steam can also help detoxify the skin and reduce inflammation.

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Regular use of a facial sauna can reduce puffiness, minimize fine lines and wrinkles, as well as hydrate the skin for a healthier appearance. This is because the heat from the steam draws excess moisture from the deeper layers of the skin and brings it to the surface. Facial saunas also promote blood circulation, which helps improve your complexion by nourishing cells that would otherwise be starved of oxygen and nutrients due to clogged blood vessels or clogged pores.

Plus, they’re also great for reducing stress levels! The calming effects of heat and aromatherapy will not only relax the muscles of the face, but also create a feeling of maximum relaxation throughout the body.

Bet on the right active ingredients.

If you are looking to do a skin detox, it is important to choose the right active ingredients to effectively purify and cleanse your complexion. One of the best natural ingredients for this task is green clay, thanks to its powerful toning and purifying properties. It is also very effective in reducing inflammation and redness caused by acne and other skin irritations. Charcoal is another great option as it helps absorb excess oil, blackheads and whiteheads and is gentle enough on the skin.

Alpha Hydroxy Acids (AHAs) are chemical exfoliants that can be incredibly effective at replenishing the skin and removing impurities. Also, essential oils like tea tree, lavender, or citrus are great for their cleansing benefits. Vitamin C should also be a part of your routine, as it evens out discolorations, brightens skin tone, and helps build collagen, all of which contribute to a healthier complexion.

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However, whatever ingredients you choose for your skincare routine, always remember to use them responsibly so as not to harm your sensitive skin. Overuse of certain products can lead to dryness, irritation, or even new breakouts, something you should definitely avoid when doing a detox! Therefore, always read the instructions carefully before applying any product to the face or body, and be on the lookout for possible allergic reactions.

Arm yourself with detox food supplements for the skin.

Detox food supplements can be taken orally or applied topically, depending on the desired results. The oral forms of these supplements are often made up of natural ingredients like herbs, amino acids, vitamins, and minerals that help the body get rid of toxins more efficiently. Topical forms may contain antioxidants and other compounds that help remove harmful contaminants from pores.

Regular intake of detoxifying dietary supplements can improve skin health, reduce inflammation and a more radiant complexion. These supplements also work to reduce signs of aging, such as fine lines and wrinkles, as well as discoloration caused by sun damage.

When taking or applying any form of detox supplement, it is important to carefully follow the directions to achieve optimal results and to ensure safety. Do not hesitate to take the advice of your dermatologist.

* 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

10 valuable tips to boost your metabolism



Presse Santé

If you’re over 50 and looking for a way to lose weight, the key is to speed up your metabolism. It can be hard to stay motivated after 50, but following these 10 tips will help you on your journey to a healthier lifestyle and body. With tips ranging from exercise modification to dietary changes, this article will give you all the information you need to make lasting changes that will catalyze significant results in no time. So, what are you waiting for? Start losing pounds today!

It is important to understand that as we age, our metabolism slows and it can become more difficult to lose weight. The good news is that even after age 50, there are steps you can take to speed up your metabolism and help you lose weight.

oneAhem Tip: Get quality sleep.

It is essential to ensure that you get enough sleep on a regular basis. Lack of restful sleep can have a negative effect on hormone levels, which in turn affects metabolic rate. Try to sleep between 7 and 9 hours a night. Also, try to stick to a regular schedule; Going to bed and getting up at the same time every day will help you better regulate your hormones.

Tip 2: Focus on whole foods.

A great way to boost your metabolism and maintain your energy levels is to focus on eating whole foods. People in their 50s should avoid processed and refined foods that are typically lacking in important vitamins and minerals. Ils peuvent au contraire faire le plein de noix, de légumineuses, de protéines et de viandes maigres, de céréales complètes et d’aliments frais à base de plantes, like les fruits et les légumes, pour avoir de l’énergie tout au long de the day.

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Eating nutrient-dense meals helps maintain muscle mass, which improves your metabolism and keeps it working properly. By focusing on whole foods, you’ll boost your energy levels, helping you make healthier choices in the long run, an essential part of staying fit and energized into your golden years.

Tip 3: Opt for high-intensity interval training (HIIT) instead of long cardio sessions.

Recent studies have suggested that an easy way to do this is to engage in high intensity interval training (HIIT). High-intensity interval training involves doing intense bursts of exercise followed by a period of rest. This makes our body continue to work hard even after the initial workout is over, helping to increase our metabolic rate. But burning calories and fat isn’t the only benefit of HIIT. It also helps strengthen muscles, reduce joint pain, increase stamina, improve cardiovascular health and general well-being. So if you want to stay in shape after 50, consider trying high-intensity interval training!

Tip 4 – Make sure you exercise regularly.

Building muscle mass increases the number of calories you burn at rest by increasing the body’s basal metabolic rate (BMR). As you age, muscle mass naturally begins to decline, so it’s important to use strength training to counteract this process; aim for a minimum of two to three sessions per week.

Tip 5: Change up your exercise program from time to time.

If you do the same exercises over and over again, eventually your body will get used to it and you won’t see any more progress or benefits. Try adding new activities, like swimming or yoga, to always challenge your body in different ways.

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Tip 6: Eat smaller meals, but increase their frequency throughout the day.

This means eating four or five small meals instead of two or three large ones in a 24-hour period. Eating smaller portions helps control both caloric intake levels and food cravings, which helps with weight loss over time.

Tip 7: Stay hydrated!

Drinking plenty of water helps us stay full longer, which means fewer between-meal snacks. In addition, water facilitates bodily functions, including digestion, which helps to optimize our metabolism. Try to drink at least 8 glasses a day, adding extra fluids if you are physically active.

Tip 8: Reduce your stress level as much as possible.

Chronic stress can lead to an increase in cortisol levels in the body, which not only leads to the storage of unwanted fat, but also significantly reduces our metabolic rate. Find techniques like meditation or breathing exercises that work best for you and use them daily. Even 10-15 minutes a day can make a big difference in the long run!

Tip 9: Incorporate spices into your diet.

Chili peppers contain capsaicin, a compound that has been found to temporarily boost metabolism by 25%, not to mention add delicious flavor!

Tip 10: Take supplements.

Certain vitamins, minerals and natural compounds have been found to slightly increase our metabolic rate, but combining this with sensible dietary habits will give you even greater results over time! Look for ingredients like cayenne pepper extract (capsaicin), green tea extract, or garcinia cambogia extract, for example.

* 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 simple change could help you fight acne and signs of aging



Presse Santé

If you are one of the millions of people around the world who suffer from acne, you know how difficult it can be to find relief. From over-the-counter products with potentially harmful chemicals to prescription creams and pills, the fight can seem endless. But what if there was a new way to fight acne without resorting to all those traditional methods? Enter: The anti-acne pillowcase!

Designed with advanced technology to combat blemishes and acne breakouts, this pillow claims to give you smoother skin overnight, without any drugs. Read on, let’s explore this revolutionary product and find out if it really delivers on its promises or not!

We all know how full of bacteria our pillowcase is. But did you know that it is partly responsible for our acne?

It has been scientifically proven that bacteria on pillowcases can be one of the main causes of acne. Acne is a common skin condition that is estimated to affect up to 95% of people at some point in their lives. It can cause redness, inflammation, and even scarring if not treated properly. Bacteria on the surface of your pillowcase can penetrate your skin while you sleep, transferring oils and other substances that can clog pores and cause breakouts. In addition, sweat and saliva produced by night movements on the pillowcase provide a moist environment for bacteria to grow.

To minimize damage, it is recommended that you wash your pillowcase frequently with hot water and detergent or replace it regularly. Consider using a hypoallergenic fabric like cotton for added protection against bacteria buildup. Also, be sure to keep your face clean by washing it at least twice a day with a mild soap or cleansing lotion to prevent further outbreaks of bacteria.

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With all these tips, it’s possible to beat acne fast, but there’s more good news for you!

A silk pillowcase can be extremely beneficial for those with acne-prone skin. Silk is a natural hypoallergenic material that helps reduce chafing and skin irritation, which helps reduce breakouts. The breathable fabric is also gentle on delicate facial skin, making it an ideal choice for those with acne-prone or sensitive skin. Also, since silk is not as porous as other fabrics like cotton, it helps wick moisture away from your face while you sleep, which can help prevent sweat rashes.

Its ability to resist allergens and maintain skin hydration levels.

The silky smooth surface of a silk pillowcase prevents your face from absorbing too much moisture while you sleep, which can lead to dryness and clogged pores. In addition, it can also reduce redness due to irritation, since silk does not absorb facial oils like other fabrics would.

Silk is also naturally resistant to dust mites and other allergens, making it a great choice for those with allergies or sensitive skin. Finally, compared to other materials like cotton, silk doesn’t generate static electricity on your face, which could make breakouts worse. All of this makes the silk pillowcase a must-have accessory for people with acne-prone skin!

Even for mature skin, a silk pillowcase can slow the signs of aging.

Aside from its antimicrobial and hypoallergenic properties, a silk pillowcase is also a great option for mature skin types. The smooth, slippery surface helps reduce friction between your face and the pillow, which can lead to fewer wrinkles and folds in your skin. Additionally, silk’s breathability allows for greater airflow than traditional cotton fabrics, helping your skin stay cool and dry throughout the night.

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did you know

Silk has the amazing ability to stimulate keratinocytes, which are the cells responsible for forming and maintaining the structural components of the skin. This is especially beneficial for people with dry, sensitive, or aging skin. Silk has a unique structure made up of proteins and amino acids that can penetrate deeper into the skin than other tissues, making it very effective in activating these vital cells.

Studies have shown that keratinocyte activation leads to increased collagen production, increased elasticity, and an overall healthier complexion. The soft feel of silk on the skin also helps relax the nerves and reduces stress hormones in the body.

* 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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