Top 11 Health Benefits of Cycling

1. Cycling is one of the easiest ways to exercise

You can ride a bicycle almost anywhere, at any time of the year, and without spending a fortune. Many people are put off doing certain sports because of the high level of skill that seems to be required, or perhaps because they can’t commit to a team sport due to time pressures. Most of us know how to cycle and once you have learned you don’t forget. All you need is a bike, a half an hour here or there when it suits, and a bit of confidence.

2. Cardiovascular disease

Cardiovascular diseases include stroke, high blood pressure and heart attack. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases.Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. Research also shows that people who cycle to work have two to three times less exposure to pollution than car commuters, so their lung function is improved. A Danish study conducted over 14 years with 30,000 people aged 20 to 93 years found that regular cycling protected people from heart disease.

3. Cycling reduces stress

Any regular exercise can reduce stress and depression and improve well being and self esteem.  Cycling outdoors is also a good way to be one with nature and to feel the breath of the earth. It takes one’s mind out of everyday-life stress and rejuvenates his soul.

4. Obesity and weight control

Cycling is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.

5. Cycling builds strength and muscle tone

Contrary to normal perceptions, cycling is not a fitness activity that solely involves the legs. Cycling builds strength in a holistic manner since every single part of the body is involved in cycling.

6. Cycling improves strength, balance and coordination. It may also help to prevent falls and fractures.

Riding a bike is an ideal form of exercise if you have osteoarthritis, because it is a low-impact exercise that places little stress on joints. Cycling does not specifically help osteoporosis (bone-thinning disease) because it is not a weight-bearing exercise.

7. Cycling eats up calories

Cycling is a good way to lose those unwanted pounds. Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year. Since it helps build muscle, cycling will also boost your metabolic rate long after you’ve finished your ride.

8. Diabetes

The rate of type 2 diabetes is increasing and is a serious public health concern. Lack of physical activity is thought to be a major reason why people develop this condition. Large-scale research in Finland found that people who cycled for more that 30 minutes per day had a 40 per cent lower risk of developing diabetes.

9. Cycling builds stamina

Cycling is a good way to build stamina. It is very effective in doing so,
because people enjoy cycling and they wouldn’t really notice that they have
gone farther the last time they went cycling.

10. Cancer

Many researchers have studied the relationship between exercise and cancer, especially colon and breast cancer. Research has shown that if you cycle, the chance of bowel cancer is reduced. Some evidence suggests that regular cycling reduces the risk of breast cancer.

11. Immune system

The immune system serves to protect the body from infections and diverse systemic diseases. Studies show that moderate activity, such as cycling, strengthens the immune system and thus contributes to a healthy life. It can also increase activity against tumour cells, assisting the prevention of related illnesses.
Muscles

15 Amazing Benefits Of Walnuts

Walnuts are truly a superfood (and they are DELICIOUS, I enjoy them as a topping on several meals or sides as well as simply alone with their naturally rich buttery flavor) since they naturally contain huge amounts of fatty acid nutrients that benefit the human body in profound ways.
Not only are walnuts immensely powerful for the overall health of the body, but walnuts are also one of the best things you can eat to contribute to beautiful, luminous skin and strong, lustrous hair.

1. Walnuts for Weight Management - 

Contrary to what people believe, walnuts are actually good for weight management since an ounce of walnut contains 2.5g of omega 3 fats, 4g of protein and 2g of fiber that help provide satiety. And any successful weight management plan must include the satiety factor; so walnut is undoubtedly the right food to consider if you are into weight management program. Despite being ‘dense in calories’, walnut can also help with weight loss as is evident from the findings of a research published in the International Journal of Obesity, where overweight people following a Mediterranean style diet that included walnuts for 18 months could improve weight loss and keep weight off for a longer period than those following a low-fat diet. 

2. Longer, stronger hair:

Walnuts are good sources of potassium, Omega 3, Omega 6, and Omega 9 fatty acids. All these ingredients strengthen the hair follicles. Thus, regular application of walnut oil on hair leaves you with longer, stronger, healthier, and glowing hair.

3. Walnuts Provide Antioxidant Defense

Walnuts are a great source of anti-inflammatory omega-3 fatty acids, an essential fatty acid that the body can't manufacture. Its anti-inflammatory, antioxidant defense protects healthy cells from the damaging effects of free radicals. 

4. Walnuts Improve Blood Vessel Health

Omega-3 fatty acids help prevent erratic heart rhythms, make blood less likely to clot, and impact how much plaque accumulates in blood vessels. The essential amino acide, l-argnine, helps blood vessels relax and
remain smooth, improving the elasticity of the blood vessel. This means improved mental function and protection against heart disease and stroke.

5. For Brain Health:

The Omega 3 Fatty acids present in the Walnuts are also good for the brain. Having food rich in Omega 3 fatty acids keep the nervous system working smoothly and improves your memory.

6. Walnuts Improve Sleep

Do you have trouble getting a good night's sleep? Walnuts can help; here's why. The body's pineal gland produces the hormone melatonin that induces sleep and helps regulate sleep. This hormone is found in walnuts--making walnuts a great evening or bedtime snack for improving your sleep.

7. Walnuts Improve Blood Vessel Health

Omega-3 fatty acids help prevent erratic heart rhythms, make blood less likely to clot, and impact how much plaque accumulates in blood vessels. The essential amino acide, l-argnine, helps blood vessels relax and
remain smooth, improving the elasticity of the blood vessel. This means improved mental function and protection against heart disease and stroke.

8. For Breast Cancer:

American Association For Cancer Research has published in its 2009 research volume that consuming a few walnuts each day can help keep the risk of the most common breast cancer away. So having a few of them will reduce your risk of Breast Cancer.

9. Delay skin ageing with these nuts:

Walnuts for skin is good as it is packed with B-vitamins that make them a great treat for your skin. Vitamin B is an excellent stress and mood manager. Lower stress levels mean better skin. Increased stress levels can result in earlier onset of wrinkles, thus inducing faster ageing. The presence of the B-vitamins, together with Vitamin E, a natural antioxidant, helps in fighting the free radicals induced due to stress. This further delays the ageing process.

10. Walnuts Are Dieter-Friendly

Although high in fats and concentrated in calories, the fats in walnuts are healthy fats. And walnuts are a great source of fiber and protein. As a result, eating walnuts helps you feel full and feel satisfied. This is good news for dieters.

11. Walnuts for a moisturized skin:

Those with dry skin should try applying warm walnut oil regularly. Walnut oil helps keep the skin moisturized. It nourishes the skin from within, enhancing the growth of healthier and radiant cells.

12. For the Heart:

Due to the high levels of omega-3 fatty acids in the walnuts they are very beneficial to the cardiovascular system. It has been found that just a few walnuts per day can help to reduce blood pressure so those with high blood pressure take note! The Omega 3 fatty acids are known to reduce the bad cholesterol in the body and encourage the production of Good cholesterol. This is again beneficial for the heart.

15 Health Benefits of Omega 3 Fatty Acids

Fish oil is derived from the tissue of fatty fish.  Fish oil contains Omega 3 fatty acids called EPA and DHA, which are “essential” to the human diet because our bodies can’t make them.  As with a number of essential nutrients, some people don’t eat enough fish to have the levels of EPA and DHA necessary for optimal functioning and performance.  This is where fish oil supplements can be very helpful.
Fish oil supplements are sold either in soft gels or in liquid form.  Soft gels are usually the preferred form because of their convenience and lack of rancidity that comes from exposing the oil to air.  The capsules block the oxygen and therefore delay the rancidity of the fats.

1. Decrease the incidence of depression and anxiety 
    
2. Decrease Blood Pressure 
    
3. Reduce the Stress response 
    
4. Assist in the treatment of psoriasis and dry skin 
    
5. Assist in decreasing your body’s insulin response to food 
    
6. Reduce symptoms of osteoarthritis
    
7. Reduce the signs of aging
    
8. Improve fat burning
    
9. Boost brain power and memory  

10. Helps prevent diabetes
     
11. Prevents heart disease

12. Increases bone strength
     
13. Improve joint health 
     
14. Improve lung health 
     
15. Help prevent cancer 

8 Tips For Getting Radiant Skin

1. Detox your body

It is true: The outside of your body reflects what's going on inside of it. Skin conditions develop when the skin can't do its job of eliminating toxins efficiently, which happens because the other eliminative organs are overloaded as well. Talk to a natural health care professional to find a detox program that works for you, or take a load off your system and benefit your skin by doing the following:

• Drink warm lemon water each day to help flush toxins from the body.
• Cut out sugar and alcohol for a few days (at least five) to give your body and skin a break.
• Up your intake of fresh fruits and vegetables to boost the amount of skin-saving nutrients you're getting.
• Limit salty snacks, which can cause swelling and water retention.
  

2. Make your sunscreen work harder for you

 Antioxidants like vitamin C offer an extra layer of protection again environmental damage and toxins, diverting them before they can damage your cells. "That's why applying them as part of your morning routine boosts the efficacy of your sunscreen," explains Amiry. "It's important to know that sunscreens are chemicals that you are applying to your skin and they absorb into your body. So, use a lighter sunscreen daily such as SPF 15 along with vitamin C and a higher sunscreen (about 30) every two hours if you are outdoors for a long period of time." 

 3. Get some beauty sleep

Sleep affects your physical and mental well being. "When you sleep, you're allowing your body to begin the proper healing process," Chalmers says. "Try a melatonin supplement to help regulate your natural sleep cycles and get your body back on track." This will, in turn, lead to glowing skin.

4. Breathe + Sweat.  

Maximize oxygen flow to your cells and increase your life force by moving your body each and every day. Getting physical stimulates the lymphatic system and promotes the release of toxins through the skin (our largest detox organ) when we sweat. Deep breathing in the open fresh air is always preferred to the stale, enclosed air at the gym, so when you have the opportunity to take your workout outdoors go for it! I know that whenever I go for a nice long walk outside in the fresh air I can’t help but notice that my skin almost always looks more refreshed and rejuvenated afterwards.

5. Don't wait to moisturise

Most creams and lotions have key ingredients that create a protective barrier on the surface of the skin to lock in moisture, but because skin cools itself by evaporating water, you only have a few minutes before that hydration is gone forever. Slather on a moisturiser with natural silicone, while your face is still damp. Alexiades-Armenakas' research shows that it locks in moisture for up to 24 hours, plumping and improving the appearance of fine lines as skin drinks up the moisture (like the difference between a raisin and a grape).
  
6. Snack on watermelon

Adding a lycopene-rich food, such as this juicy pink treat, "helps reduce damage and redness caused from sun exposure, prevents future wrinkling and possibly even lowers skin cancer risk," says Elizabeth Somer, nutritionist and author of Eat Your Way to Sexy. Aim for one cup each day by tossing it in salads, salsas, and smoothies. Or try her recipe for refreshing ice cubes: Purée watermelon, sweeten with concentrated apple juice, pour into an ice tray, and freeze. Then add cubes to water (fizzy or still) for a refreshing, skin-saving mocktail.

7. Lemons

It has high Vitamin C content and natural bleaching properties making it a good cleanser that lightens blemishes, acne scars, spots and skin tone. Start your day by drinking 1 glass of warm water mixed with a dash of lemon juice and 1 teaspoon of honey on an empty stomach. This fights cellulite and clears your skin from within.
A mixture of lemon juice and honey reduces blemishes and acquire glowing skin.

8. Papaya:

A rich source of antioxidants and an enzyme called papain, papaya can banish skin impurities and remove dead skin cells when used on the skin.
Rub your face gently with the inside of the papaya for about a minute to exfoliate, cleanse and soften your skin.Blend papaya, add 2 tablespoons of either honey or yogurt and use this mixture as a mask. Rinse with lukewarm water after 20 minutes and follow up with a moisturizer to notice the difference.

07 Benefits of Running Daily

If you are non-runner, you probably think running is boring at best and masochistic at worst; you need to learn about 5 benefits of running every day. Becoming a runner provides tremendous benefits in all areas of your life. Note: You don't have to run every single day to see benefits. If you are just starting out, you shouldn't run every single day.

1. Breathing

You may think that running is not an option for those with asthma. However, running actually increases your lung capacity, which enables those who have asthma to breath more easily in the long term. While it may be difficult to start out, becoming a regular runner can improve your asthma over time and decrease your reliance on medication.

2. Blood Flow

Another health benefit of running is that it relieves hypertension, in turn increasing your blood flow. This will reduce your blood pressure, which is hugely beneficial for your heart. Heart disease is the main cause of death across the U.S., which means that paying attention to your heart health is paramount.

3. Bone Density

Running will also increase the density of your bones. Physically, running has a reaction with bone mass that causes your body to produce bone cells that are healthier. Bone density is important for preventing osteoporosis as well as fractures and breaks later in life.

4. Strength

Running increases the strength of many aspects of your body. First, it leads to a stronger immune system, which means less illness and stress. It also adds to overall physical endurance, both aerobic and muscular. Running will additionally increase strength in your tendons and joints, which provides a lower risk of injury and easier movement. Running is great for improving all of the physical functions of your body.

5. Weight Loss

If you are trying to lose weight, running is a great way to do so. It is very effective at burning both calories and fat, which are the main factors of losing weight. Even if you are not a fan of exercise, running is an easy way to lose weight, and you can do at anytime, anywhere.

6. Blood Sugar

For people with diabetes, running has the advantage of keeping your blood sugar at a proper level. This is very important because it makes running a great natural way to help regulate diabetes or prevent diabetes from occurring. Diabetes is a serious illness that can be contracted later in life, and taking steps to prevent it, such as running, is a huge benefit to your overall health.

7. Mental Health

Finally, running has major benefits for your mental health. Exercise is proven to make you feel better, improving your mood by releasing endorphins as well as tension from your body. Running also creates a greater amount of brain cells and connections, improving the function of your brain. Exercise is a proven supplementary treatment to help with addiction, anxiety, stress, and depression. It will even give you better focus and mental awareness.

10 Benefits to Drinking Green Tea

SRI LANKA -- Green tea has increasingly become a very popular drink worldwide because of its immensely powerful health benefits. It is extraordinarily amazing what green tea can do for your health. And if you're not drinking three to four cups of green tea today, you're definitely not doing your health a big favor. Here are the 25 reasons why you should start drinking green tea right now:

1. Green tea and Anti-aging: Green tea contains an antioxidant known as polyphenols which fight against free radicals. What this means it helps you fight against aging and promotes longevity
2. Green tea and weight loss: Green tea helps with your body weight loss. Green tea burns fat and boosts your metabolism rate naturally. It can help you burn up to 70 calories in just one day. That translates to 7 pounds in one year.
3. Green tea and cancer: Green tea helps reduce the risk of cancer. The antioxidant in green tea is 100 times more effective than vitamin C and 24 times better than vitamin E. This helps your body at protecting cells from damage believed to be linked to cancer.
4. Green tea and heart disease: Green tea helps prevent heart disease and stroke by lowering the level of cholesterol. Even after the heart attack it prevents cell deaths and speeds up the recovery of heart cells. 
5. Green tea and skin: The antioxidant in green tea protects the skin from the harmful effects of free radicals, which cause wrinkling and skin aging. Green tea also helps fight against skin cancer.
6. Green tea and arthritis: Green tea can help prevent and reduce the risk of rheumatoid arthritis. Green tea has benefit for your health as it protects the cartilage by blocking the enzyme that destroys cartilage.
7. Green tea and bones: The very key to this is high fluoride content found in green tea. It helps keep your bones strong. If you drink green tea every day, this will help you preserve your bone density.
8. Green tea and cholesterol: Green tea can help lower cholesterol level. It also improves the ratio of good cholesterol to bad cholesterol, by reducing bad cholesterol level.
9. Green tea and obesity: Green tea prevents obesity by stopping the movement of glucose in fat cells. If you are on a healthy diet, exercise regularly and drink green tea, it is unlikely you'll be obese.
10. Green tea and diabetes: Green tea improves lipid and glucose metabolism, prevents sharp increases in blood sugar level and balances your metabolism rate.