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The 3 most recommended diets according to a study

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Presse Santé

Do you suffer from joint inflammation? If so, there is hope. We may not have found a cure for this debilitating condition yet, but there are treatments and diets that can reduce symptoms or even improve them over time.

In this article, we’ll specifically talk about three special diets that have been shown to reduce joint inflammation and how they can be used in conjunction with prescribed treatments for absolute wellness. Read on to find out what these diet solutions can mean for long-term relief from your aching joints and better movement.

According to US News & World Report, three diets can transform your life.

Each year, US News & World Report compiles a list of the best diets for health, according to 24 carefully selected doctors, dietitians, and nutritionists. This year’s list includes the Mediterranean diet, the DASH diet, and the Flexitarian diet as the top three options for reducing inflammation and supporting bone and joint health.

The Mediterranean diet ranks first on the list.

The Mediterranean diet is based on traditional foods from countries like Greece and Italy that border the Mediterranean Sea. This diet emphasizes fruits and vegetables, whole grains, legumes, nuts, fish, and extra virgin olive oil as the main sources of fat. Also limit the consumption of red meat. Studies have shown that following a Mediterranean diet can reduce inflammation in the bones and joints while promoting better overall health. Additionally, it has been linked to a reduced risk of developing certain chronic diseases such as diabetes and heart disease.

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The DASH diet comes in second.

The DASH diet was created by researchers at the National Institutes of Health (NIH) to help combat high blood pressure without the need for drugs. This diet limits sodium intake and emphasizes fruits, vegetables, low-fat dairy products, and whole grains.

It also allows the consumption of lean meats such as poultry or fish once or twice a week. This type of diet can help reduce inflammation in bone and joint tissues due to its high nutrient density that provides essential vitamins and minerals for the proper functioning of the body. Additionally, research suggests that following the DASH diet may reduce blood levels of C-reactive proteins, which are known markers of inflammation in the body.

The flexitarian diet gets the third position.

Finally, the flexitarian diet is designed for people who eat some animal products, but want to eat mostly vegetarian meals with some meat from time to time. This type of diet has many benefits, including its anti-inflammatory properties, since it focuses more on foods of plant origin, rich in antioxidants such as flavonoids, which help neutralize free radicals, which cause cell damage and trigger inflammation.

Also, eating more vegetables increases your intake of fiber that aids digestion while lowering the levels of inflammatory compounds like cytokines in your body, thus reducing pain related to bone problems like arthritis or other joint problems.

In addition to diet, other useful practices should be part of your daily routine.

Physical activity :

Exercise is essential to reduce inflammation and can help people with joint pain in multiple ways. Low-impact activities like walking and swimming are particularly effective; They not only improve mobility, but also reduce joint stiffness, improve range of motion, and maintain flexibility.

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Also, regular stretching is an excellent practice if you want to reduce the existing level of inflammation and prevent future episodes of inflammation. Making sure you spend at least 5 minutes a day stretching can make a difference in your physical health. Exercise can seem a little daunting when you have inflammation or any kind of joint pain, but in the end it will do you a lot more good than harm!

Massage Therapy:

Incorporating regular massage therapy into your skincare routine can have a myriad of benefits. In addition to providing an incomparable feeling of relaxation, massage helps increase circulation, relieve inflammation, and reduce joint swelling. As increased circulation means more nutrients and oxygen reach the injury site, this aids the healing process.

By releasing tension from the inflamed muscles surrounding the affected joint, massage helps restore mobility and reduce pain. In short, investing in massage therapy is a holistic way to promote health and wellness.

restful sleep:

It is very important to have restful sleep every night to give the body a chance to recover and restore its natural balance for optimal functioning. Without adequate sleep, fatigue can set in quickly and make it difficult to control the symptoms of inflammatory conditions like arthritis and fibromyalgia.

Restful sleep helps regulate the hormones responsible for controlling the body’s internal clock and regulating metabolism; it also helps revitalize cells that have fought chronic inflammation. For people with inflammatory diseases to stay ahead of their disease, aiming for at least 8 hours of restful sleep per night is critical to maintaining good health.

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Food supplements:

Incorporating supplements into your daily routine can also help reduce joint inflammation. Omega-3 fatty acids (found in fish oil), glucosamine (a natural compound), chondroitin sulfate (found in animal cartilage). All can be beneficial in helping to combat inflammation caused by arthritis or other joint disorders.

Other anti-inflammatory herbs can also help reduce pain and swelling associated with certain types of inflammatory conditions like rheumatoid arthritis. We can mention some like:

  • Ginger root extract.
  • Turmeric powder.
  • Green tea extract.
  • Bromelain (derived from pineapple stems).
  • Boswellia serrata extract (Indian frankincense).
* 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 are 14 types of easy cardio exercises

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Presse Santé

When most people think of cardiovascular exercise (cardio), the first activities that come to mind are running, biking, or swimming. Yes, these are great ways to get your heart rate up, but not everyone enjoys them. Cardio should be a key part of your healthy lifestyle. Fortunately, there is no one-size-fits-all approach.

If you want to incorporate more cardio into your exercise routine, don’t be intimidated by the experienced marathon runners you see in your neighborhood. Heart-healthy workouts don’t have to mean spending hours on the treadmill. There are many fun and creative ways to do cardio while having fun.

Why do you need cardio in the first place?

Cardio is defined as any type of exercise that increases your heart rate and keeps it at a high level for an extended period of time. Your respiratory system begins to work harder as you begin to breathe faster and deeper. Your blood vessels expand to bring more oxygen to your muscles, and your body releases natural pain relievers (endorphins).

The physical and mental benefits of this type of exercise seem endless.

Control your weight: There is a lot of scientific evidence that 150 to 150 minutes of moderate intensity cardio a week will help you maintain your weight over time.

Long-term:

Prevent Heart Disease: Research has shown that increasing your heart rate through regular cardiovascular exercises helps prevent heart disease.

Mood Enhancement: It probably won’t surprise you, but research supports the role cardiovascular exercise plays in improving your mood and increasing your happiness. Cardio increases the production of those feel-good painkillers called endorphins.

You will live longer: People who do regular cardio exercises live longer.

14 Fun Cardio Exercise Options

Think outside the box and try something new with these fun cardio options. The key to any successful training program is finding an activity that you enjoy. Once you find an exercise you love, you’ll have so much fun that you’ll have to remember that you’re also improving your health.

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1. Jump

Chances are you haven’t jump rope since fourth grade recess. If so, get yourself a jump rope today! This form of cardio can be done almost anywhere. Put on your favorite playlist and jump to the beat. By slipping the jump rope into your backpack, suitcase, or purse, you can get in your 150 minutes of exercise per week as soon as you have some free time.

2. Dance

Whether you think you have two left feet or not, dancing is a great way to blow off steam while getting some physical exercise. You may think dancing is limited to Zumba classes, but what’s stopping you from dancing in your bedroom? Turn up the music volume and dance like crazy.

3. Organized sports

You may not consider yourself a “jock,” but there are tons of adult sports leagues out there that are full of people just like you, people who want to have fun and stay healthy. Sign up for soccer, basketball, or any other sport that interests you. Running around a field or court is guaranteed to get your heart rate up. Look for non-competitive sports leagues in your municipality. You might even make a new friend while you’re there!

4. Walking briskly

You don’t have to look like one of those walkers to experience the benefits of this type of cardio. Get outside (or stay on the treadmill if the weather is bad) and pick up the pace.

5. swim

This low-impact form of cardio is a great way to get your heart rate up while protecting your joints. If you’re not confident in your swimming abilities, grab a board and swim a few lengths. This will not only work your legs, but also your abs.

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6. Boxing

We can’t all be Rocky Balboa, but everyone can use boxing to stay healthy. 30 minutes of boxing can help you burn around 400 calories.

7. Take a trampoline

If you have a huge, bouncy trampoline in your backyard, great. Jumping and playing is not only good for your health, it’s also fun! If you do not have a huge trampoline, do not deprive yourself of this possibility. You can get a compact trampoline to keep in your apartment. Putting on your favorite songs and running or jumping in the same place can be just as effective.

8. The bike

There are many ways to incorporate this type of cardio into your day. Replace your car with a bike on your next grocery shopping trip. Replace the treadmill with an exercise bike the next time you visit the gym. Take a bite of the action and try the indoor cycling studio you’ve been looking for for six months, or buy a training bike so you can ride your road bike right in your home or garage.

9. Hiking

Do you like the outdoors? Hiking can be the perfect way to improve your heart health. Being active outdoors will not only increase your cardiovascular capacity, but also your emotional well-being.

10. Rower

Do you think rowing is for those who want pumped up biceps? Think again! Incorporating the rowing machine into your gym routine can give you an extra cardiovascular boost, while also strengthening your abdominal and back muscles. If you have never tried it, challenge yourself.

11. Hula Hoop

Sure, you probably haven’t since the last kids’ birthday party you went to, but why not? By swinging, you’ll increase your heart rate and improve your core strength. And don’t worry, they come in adult sizes.

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12. Walking

You may be wondering if walking counts as cardiovascular exercise. Clear ! This is a great starting point for people who have never exercised before. Even a 10-minute walk can put you on the path to better heart health. Experienced people also benefit from it.

13. Bungee jumping

If you haven’t since high school gym class, you’re missing out! This no-equipment activity can get your heart rate up in no time. Plus, it’s easy to do, wherever you are. Start skipping first thing in the morning, when you need a break from your desk, or while you’re waiting for your dinner to finish cooking.

14. Stairs

Climbing stairs is a fantastic way to get your heart pumping and your body sweating. Find a park with a long flight of stairs, or just a stairway in a nearby building. Any escalation will do.

to retain

There is no denying that cardiovascular exercise is a key part of a long and healthy life. But that doesn’t mean it’s easy to make cardio a regular routine. Just remember that if you keep an open mind and get creative, there are plenty of ways to get your heart pumping. You don’t have to feel confined to the treadmill.
The most important part of any fitness program is finding what appeals to you. You’ll be much more likely to stick with a program if you really like it. So experiment, try new things, and find ways to break a sweat.

* 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

try this specific full workout

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Presse Santé

For many people, squats are a staple exercise for building strong glutes. Squats are a great functional movement, which means they can make everyday movements like bending over and lifting easier. Plus, they’re a great way to build lower-body muscle and strength. That being said, many people find that squats target the quadriceps (front of the thighs) more than the glutes. To remedy this, it’s important to understand form and range of motion, as well as variations that can help you target your glutes more effectively. This article tells you everything you need to know about squats for glute strengthening and offers you four exercises you can try.

What muscles do traditional squats work?

Squats are a great all-around lower body exercise because of the variety of muscles used. The main muscles used during a squat are the quadriceps, gluteals (primarily gluteus maximus), hamstrings, calves, abdominal muscles, and spinal erectors. The degree to which the quadriceps are used compared to the glutes is highly dependent on position, anatomy, movement pattern, and range of motion. For example, if you bring your knees forward during a squat, the movement is dominated by your quads. On the other hand, rocking the hips back during a deep squat makes the movement more glute-dominated.

How to promote gluteal muscle activation

As we mentioned earlier, glute activation during a squat is highly dependent on your posture, movement pattern, range of motion, and anatomy. Although a traditional squat activates your glutes to a certain degree, you can make small changes to target them even more.

squatting posture

Each person will have a slightly different squat depending on their anatomy and what is comfortable for them. Getting into a standard stance (feet just shoulder-width apart, toes pointed slightly out) rotates your hips outward and allows you to squat deeper for better glute activation. You may also benefit from a wider stance (commonly known as the “sumo” stance), which keeps your hips in external rotation and allows you to lift heavier loads. The position of the feet can also vary, but generally they should be between the two extremes of facing forward and facing out at around 45 degrees. Ideally, your feet should be symmetrical.

squat depth

The depth of your squats largely depends on your body’s range of motion (flexibility, previous injuries, etc.) and your anatomy (length of your legs in relation to your torso). For better glute activation, try squatting until your thighs are at least parallel to the floor. If you can go deep without compromising your form or feeling discomfort, then you can achieve even greater glute activation.

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movement diagram

When you squat, you want to rock your hips back instead of pushing your knees forward, which works your quads instead of your glutes. To do this, push your butt back as you lower yourself, as if you were sitting in a chair, making sure your hip crease is lower than your knees at the bottom of the squat. This will allow you to get a greater range of motion and activate your glutes.

Also pay attention to the position of your knees. As you descend and ascend, be careful that your knees do not sink inward (known as knee valgus). Instead, try to push your knees out slightly, which targets your glutes and reduces the chance of knee pain.

Contract your glutes

If you’re still having trouble feeling your glutes, try squeezing them when you rise from a squat, which can help increase glute activation. However, be careful not to push your pelvis forward or overextend your hips at the top of the squat, which would compromise your form.

4 glute squats

If you’re looking to add some variety to your squat routine, here are four great squat variations to try.

1. The standing squat

To get familiar with the squat and get into good form, you can start by perfecting the standing squat to sit down, also known as the bench press.
What you need: A box or chair that is knee-high or slightly lower.

1 Stand with your feet slightly shoulder-width apart and with your back to the box or chair. Point your toes out at 45 degrees or less.
2 Slowly move your hips, push your butt back, and bend your knees to lower yourself until your butt touches the box (avoid sitting down completely).
3 Push through your heels and squeeze your buttocks to return to a standing position. This corresponds to one repetition.
4 Perform 2 or 3 series of 12 to 15 repetitions.

Focus on slow movements to learn proper form. Once you can perform this movement with ease, move on to more advanced squats.
Tip: If you don’t have a chair but have access to a low bench (lower than knee height), straddle the bench and perform the same movement.

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2. Resistance band squat

Using a resistance band can help you externally rotate your hips to further activate your glutes and prevent your knees from sinking. If you find this too difficult, remove the resistance band until you can easily perform a bodyweight squat.
What you need: a loop-shaped resistance band.

1 Place a loop resistance band above your knees. Stand with your feet slightly shoulder-width apart, toes pointing slightly out, and hands on hips or in front of you.
2 Rotate your hips and bring your butt back into a sitting position by bending your knees.
3 Continue lowering until your thighs are parallel to the floor or lower. Hold this position for 1-2 seconds.
4 Slowly come back up to the starting position by pushing through your heels and squeezing your buttocks together. This corresponds to one repetition.
5 Perform 2 or 3 sets of 8 to 12 repetitions.

3. Sumo squats

The sumo squat is excellent for working the glutes. A wider stance keeps the hips in external rotation to promote more glute activation.

1 Stand with your feet shoulder-width apart, toes pointed slightly out, and hands outstretched in front of you.
2 Push your butt back, rock your hips, and bend your knees as you squat down. Your knees should move out to the sides with control.
3 Continue descending as low as you can without feeling uncomfortable.
4 Return to standing position by pushing heels in and squeezing buttocks to extend knees and hips with control. Continue to push your knees out through the entire movement until you return to the starting position. This represents 1 repetition.
5 Perform 2 or 3 sets of 12 to 15 repetitions.
Tip: Once you’ve perfected your form, you can introduce more load/resistance with a loop resistance band, dumbbell, or barbell.

4. Cup Leg Curl

The goblet squat is a fun and effective move that can help keep your knees from collapsing.
What you need: a dumbbell.

1 Stand with your feet slightly shoulder-width apart. Hold the head of a dumbbell with both hands at chest level, keeping your elbows tucked in.
2 Squat down by rotating your hips, pushing your butt back, and pushing your knees out. During this movement, keep the dumbbell tight against your chest and keep your elbows between your knees as you lower. This will prevent your knees from sinking.
3 Return to standing position by drawing your knees out, pushing through your heels, and squeezing your buttocks. This corresponds to one repetition.
4 Perform 2 or 3 series of 8 to 12 repetitions.
Tip: Keep the weight close to your body and your elbows tucked in throughout the movement.

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Tips for doing squats for the glutes

Here are some general tips to help you perfect your squat, activate your glutes more, and avoid injury.

1 Push through your heels. This helps you maintain good balance and put more stress on your glutes.
2 Pay attention to your buttocks. The mind-body connection can help you focus on using your glutes to better control the movement of the squat.
3 Keep your torso straight. Avoid leaning forward, slouching, or arching your back. Instead, maintain a neutral spine by working your core.
4 Maintain a neutral pelvic tilt. Avoid contracting your pelvis during the lowering of a squat, which can cause lower back injury.
5 Align your knees with your toes. When you bend your knees, keep them in line with your toes instead of pushing them in.
6 Look ahead. Avoid looking down, which can put undue pressure on your neck.
7 Prioritize good form. Before introducing a higher load/volume, make sure you can safely perform a correct squat. If your form is compromised, decrease the weight you use.
8 Start with a warm-up. Doing light glute activation exercises before doing squats can help to “wake up” your glutes.
For best results, take your time and focus on proper form before moving on to more difficult squat variations.

In summary

Squats are a great lower body exercise that can help build strong glutes and legs. To maximize your glute gains during a squat, make sure your feet are at least shoulder-width apart, toes are pointed out, and you squat as low as possible out of the way. By practicing proper form, you can ensure that you effectively target your glutes and avoid injury. Once you’re comfortable with your squat, try adding weight or variations.
If you haven’t already added squats to your exercise routine, you’ll definitely want to give them a try.

* 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

This anti-aging treatment allows you to have amazing results from the first session

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Presse Santé

Are you ready to make a noticeable change in the overall appearance of your skin? With High Intensity Focused Ultrasound (HIFU) treatment, you can now experience deep skin rejuvenation, without downtime. With this innovative technology, people can achieve a full face lift and lift for firmer, younger looking skin. Think smoother wrinkles, reduced puffiness, and a contoured facial structure! That’s what we call next level skincare!

HIFU: what is it?

High Intensity Focused Ultrasound (HIFU) is a non-surgical, non-invasive procedure that uses focused ultrasound waves to focus and heat specific areas of the body. It works by directing sound waves into an area of ​​tissue to create small, localized lesions. These lesions cause alterations in the affected tissues, leading to a host of therapeutic benefits, such as increased collagen production, improved circulation, and improved skin texture. HIFUs can be used to treat wrinkles, acne scars, enlarged pores, age spots, and other conditions related to aging skin. In addition, they are being studied for their potential use in the treatment of certain types of cancer.

HIFUs are part of therapeutic medicine for their safety.

In terms of safety and efficacy, HIFUs have been shown to be highly effective with minimal risk. The energy of the sound waves is precisely directed to a specific area of ​​tissue, without affecting the surrounding tissue. This allows doctors to focus the correct amount of energy to achieve the desired results without damaging nearby tissue. Also, recovery time for HIFU treatments tends to be shorter than traditional surgical procedures due to their non-invasive nature; patients can return to their normal activities soon after treatment without the need for downtime or extended healing periods after each session.

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For a more natural effect and young skin without pain.

When used cosmetically on facial skin, HIFU treatments are generally considered a more natural option than more invasive surgical procedures like facelifts or injectables like Botox or fillers. Treatments also tend to last longer than those using injectables, since there is no need to repeat treatments over time.

Rather than having short-term effects that may require ongoing maintenance over the years, the effects of HIFU treatments tend to be more permanent due to their ability to stimulate collagen regeneration at deeper levels below the surface. of the skin in a single treatment session. .

Starting at age 40, you are entitled to a HIFU session to maintain a youthful appearance for years to come.

The main indications for anti-aging treatment with HIFU are:

  • Sagging facial skin.
  • visible wrinkles.
  • The jowls.
  • The marionette lines around the mouth.
  • Age spots.
  • Sun damage.

People with these types of signs of aging will usually see noticeable results after just one session. HIFUs can also be used to treat areas around the eyes, along the jawline, and neck, as well as other parts of the body affected by age-related changes, such as the arms, stomach, and thighs. .

HIFU: does this treatment have side effects?

Although there is no risk of surgical complications or long-term side effects associated with HIFU, some minor and temporary side effects may occur, such as: mild swelling, redness, irritation, and tenderness at the application site. These side effects usually last a few days or up to a week and should not pose significant health risks.

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In addition to these common minor side effects, more serious long-term side effects have been reported, such as numbness or tingling in the treated area, as well as discoloration or scarring in some cases. However, these effects are rare and the researchers concluded that the overall safety profile of HIFU is quite high compared to other cosmetic treatments such as dermabrasion or chemical peels.

Are all skin types eligible for HIFU ultrasound anti-aging treatment?

This procedure is safe to use on all skin types! So whether you have oily, combination or dry skin, HIFU treatments can be an ideal option to combat wrinkles or restore lost volume to your face.

* 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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