Hints to help you feel better this winter

Improve your well-being with the latest health and fitness news.

 

Reduce your risk of dementia

In a large-scale study published in the  Journal of the American Medical Association (JAMA), dementia-free participants over 60 years old were examined for genetic variants that are associated with dementia, along with a “healthy lifestyle score,” which included factors such as smoking, physical activity, diet, and alcohol consumption. While those who were predisposed to dementia were very likely to eventually develop the disease, lifestyle played a huge role in the likelihood of development, with results showing triple the risk for participants leading unhealthy lifestyles.

 

Vitamin C overload

Cold and flu season is here, and that may have you reaching for extra vitamin C. But if you experience diarrhea, nausea, stomach cramping, bloating or general abdominal discomfort, it could be a sign you’ve overdone it. Shown above are foods containing Vitamin C. Photo: oscillo.com

 

Should you try fitness snacking?

If you’ve got a busy schedule or you’re just not in the mood for a workout, experts recommend “fitness snacking” or popping quick bursts of exercise into your day instead. Making an effort to walk the dog, take a jog around the block, or perform some jumping jacks and squats while you’re waiting for the kettle to boil can all add up to making sure you get your heart rate up for the day.

 

4 yoga poses anyone can do

Yoga can reduce stress while improving strength, flexibility, and sleep quality, and you don’t have to be able to put your leg behind your head to get the benefits. Try these basic poses to get started.

  1. Forward Fold: From standing with feet hip-distance apart, raise your arms up over your head, then lower them as you simultaneously hinge from the hips and fold your upper body towards the ground. Bend the knees, or rest your hands on your shins. Reverse the motion to come back to standing.
  2. Cat/Cow: Get onto hands and knees, stacking the hands under your shoulders, and knees under your hips. As you inhale, arch your back towards the ceiling while dropping your head. As you exhale, look forward while dropping the belly towards the ground to curve the spine. Follow your breath to move through these poses.
  3. Child’s Pose: Sit on your heels and bring the knees wide apart. Hinge forward to bring your body towards the ground, reaching your arms out in front of you, or stacking your hands in fists to rest your forehead on top if that feels more comfortable. Relax into this pose to get a stretch in the hips.
  4. Tree Pose: From standing, lift the right foot and place it on your left leg, either at the ankle, or below or above the knee. Bring your palms together in front of your chest. Aim to increase how long you can hold the balance, and be sure to practice on both sides.

Consult your healthcare practitioner before starting a new exercise program.

 

About the author: Chelsea Clarke relocated from Toronto to the Madawaska Valley in 2016 in search of a slower pace. In 2017, she opened Madawaska Valley Dance, a dance and fitness studio for children and adults, which has found a permanent home in Wilno. She’s also the assistant editor for STRONG Fitness Magazine. In the interests of full disclosure, new yoga sessions begin at Madawaska Valley Dance this March.

 

 

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