Month: April 2016

Categories
Lifestyle

8 Reasons To Hit Up Your Local Running Store

Internet shopping: We all do it. In our current technologically “plugged in” world, it’s all too easy to hop on your laptop, search the web for your favorite style of running shoes, click “buy,” and have them show up on your doorstep 48 hours later. The convenience of making your running purchases online can’t be denied. But taking the extra time to visit and shop at your local running store can be far more beneficial than simply acquiring the running gear you need. Here are eight reasons why you should skip online shopping and visit your local running store instead.

1. Let’s get the obvious out of the way: By shopping at your local running store you are boosting your local community. Supporting locally owned shops helps create jobs for your neighbors and helps your community thrive. 

2. Get to know the local running community. It’s so much more than a store full of new shoes; your local running store is the epicenter of running in your town. Learn about upcoming races, training programs, or volunteer opportunities. Meet a new running partner, learn about an unfamiliar trail, and score a pair of new shoes while you are at it.

3. Speaking of new shoes: A huge corporate website on the internet can’t look at your foot and determine what type of shoe would work best for you. Your friendly local running store staff, on the other hand, can. Further, you can ask any questions or discuss any concerns with an actual person instead of relying on an FAQ page or random internet shoe reviews.

4. Try a new endurance nutrition product! Many running stores have a variety of nutrition options for sale in single serving sizes, whereas ordering on the internet almost always results in bulk or boxed items. Bulk options are a huge commitment, especially if you don’t know if that product will work well for you.

5. Not sure what size shorts/compression sleeves/hydration pack you need? Save yourself the stress of guessing (and possibly having to return an item through the mail). Try them on at your local running store instead!

6. Find something you don’t actually need…but you want anyway. A new sparkly headband? How about a 13.1 sticker for your car? Or brightly colored socks? Impulse buys aren’t just for grocery store checkouts, and running store impulse buys are way more fun.

7. Get motivated! Feel like you’re in a training slump? Head to your local running store. Just being surrounded by other runners and shiny new running gear may put a spark in your sneakers and training motivation. At my local store, the owners have lined one wall with race bibs and race medals. Seeing all of those miles covered by local runners is enough to inspire me to push harder!

8. Let’s go back to reasons number one and number two: Supporting your local running store, in turn, helps support and grow your running community. Many running stores help sponsor local races and events. The more races and running events available, the more likely that outsiders and new runners will discover and join the running community. The more new runners that support the local running store, the greater opportunity for the store to sponsor more events. It’s the circle of running life! 

I’ll be the first to admit that yes, internet shopping is much faster—and often less expensive—than going to a small, locally owned running store. But supporting your local store truly does benefit you as a runner. So the next time you need a new pair of running shoes or some electrolyte drink mix, skip the internet search and shop local instead!

Categories
Sweat

A Total Lifestyle Makeover: You Don’t Lose Weight In A Bubble

I once saw a cartoon about the differences between men’s and women’s brains. According to the illustration, men’s brains keep everything in their lives separated into nicely organized boxes: a box for relationships, a box for work, and a box for leisure. Women, on the other hand, have no boxes in their brains. Instead it’s just a big squiggle of lines connecting all areas of their lives.

If you are trying to lose weight, you might be compartmentalizing your weight loss experience. Here’s why you need to interconnect weight loss with the rest of your life.

A lot of people I speak to about weight loss try to lose weight independently from the rest of their lives. They try to put weight loss in its own special box.

Why do people tend to do this?

I think the reason is twofold. See if either of these fits you.

First, you want to continue living your life as you always have and don’t think that the rest of your life should be affected by weight loss.

Second, you view the weight loss experience as an item to check off the to-do list of your life.

I was guilty of both of these. I didn’t want to accept the fact that to lose weight successfully I needed to change more than just how much food I put in my mouth. And I surely didn’t want to believe I would have to make any of those changes for a lifetime.

Like many people, I wanted to lose weight and get back to my normal life.

The problem is that for most people who need to lose weight, habits in their normal life are what got them into weight trouble in the first place.

Look at the Whole of Your Life

You are much more than a number on a scale or how many pounds you’ve lost. Simply focusing on reducing the number without taking into account how that number affects the rest of your life is a mistake.

When you begin to lose weight, take inventory of what’s going on in your life. Think about things like:

  • How current habits affect your weight
  • The role that the relationships in your life play in your weight issues
  • How your work affects your weight
  • Your emotional eating behaviors

When you answer these questions you will probably see how intertwined your weight issues are with the whole of your life. I know I did.

Because of the natural intersection between your weight and your life, I want you to quit thinking about weight loss as a box to be checked, but instead as a step toward adopting a healthier lifestyle.

When you do that, you will be far more likely to maintain your weight loss for a long time.

So how do you adopt a total lifestyle change when losing weight?

Acknowledge that there are habits, people, and activities in your life that positively or negatively affect your weight. Embrace the positives and work on eliminating or minimizing the negatives.

When I finally changed habits that were causing me to gain weight, dealt with emotions and relationships interfering with my weight loss efforts, and learned to incorporate a healthy outlook on my work–life balance, I not only lost weight but kept it off permanently.

Categories
Wellbeing

6 Ways To Relieve Anxiety Without Medication

At its core, anxiety is a good thing: It’s the body’s natural response to danger. But when it becomes irrational or all-consuming, it turns into a disorder. Certain forms of anxiety require medication. In some cases, recovery can be difficult without it, but for some of us, alternative medicine and a few lifestyle changes can make all the difference in the world.
This is not a doctor’s advice, and you should consult with your healthcare provider if you’re suffering symptoms.

What Are the Symptoms of Anxiety?

Although there are varying degrees of anxiety with varying degrees of symptoms, generally it can cause feelings of dread, trouble concentrating, tension, irritability, restlessness, and a sense of constantly anticipating the worst. Physically, it can cause trouble sleeping, a pounding heart, frequent urination, muscle tension and twitches, headache, insomnia, and fatigue.
If you’re suffering from the above symptoms, here are some steps you can take:

1. Lay off the Caffeine

If you’re feeling anxious, giving up caffeine should be your first step because it only aggravates the problem. Caffeine intensifies feelings of restlessness, irritability, and fear, especially if you’re sensitive to it. If you love the taste of coffee, switch to decaffeinated coffee or espresso (espresso has less caffeine than drip coffee). Or if you can’t give up caffeine completely, switch to tea, which generally contains much less caffeine.

2. Try Pranayama

Pranayama—or breath work—is one of the best ways to alleviate anxiety because it drastically slows down the central nervous system. Try these deep-breathing exercises:
Three-part breathing
Start by breathing naturally, relaxing the face, forehead, and jaw. Watch the breath as it expands and contracts in the rib cage. Begin by breathing into the belly, then into the rib cage, and then into the chest. Slowly release the breath from the chest, ribs, and belly. It may help to place the hands on the belly. Continue for 5 minutes.
Alternate Nostril Breathing
Using your right hand, cover the right nostril with your thumb. Breathe in for four counts and then using your ring finger, cover your left nostril and exhale the breath for eight counts. Repeat for 5 minutes.

3. Stay Grounded

Anxiety is energetically caused by a blockage in the first chakra or the Muladhara chakra. This “root chakra”—or energy center—is responsible for our survival instinct; if it’s imbalanced our minds can float off into a world of irrational fears. The deep-breathing method above can help with grounding, as can a number of yoga postures described below.
Knee to Chest
Lie on your back imagining your body sinking down into the earth. Feel the energy from the ground beneath you rising upward. Bend the right leg and hug it into the chest. Hold for 10 breaths and then switch sides.
Bridge Pose
Lie on your back and then bend the knees to connect the bottoms of your feet with the ground. Clasp the hands underneath the body and lift the chest. Hold for five breaths and then release. Repeat once more.
Half Locust Pose
Lie face down, stomach on the floor, legs together, arms placed along the side of your body, palms facing down (toward the floor). Lift your right leg as high as is comfortable and hold for five breaths. Switch sides. Repeat once more.

4. Try Acupuncture

Anxiety can be caused by an imbalance or blockage of energy or life force in the body. In Chinese medicine, this is referred to as Qi. Blockages occur along passages in the body called meridians. A number of acupuncture points can help to unblock these lines of energy. Additionally, research has shown that many of the acupuncture points are located close to nerves, and when the needles are placed they release chemicals in the body that can help regulate emotions.

5. Try Massage Therapy

Research has shown that regular massage therapy reduces levels of cortisol—or the stress hormone—in the body and increases serotonin and dopamine, the body’s feel-good chemicals. Getting a massage every week or every other week can help keep the brain’s chemicals in line, and it can also reduce the physical tension that builds up in the body and leads to mental tension.

6. Use Anxiety to Your Advantage and Get Excited!

Sounds weird? A Harvard Business School study revealed that getting excited helps with performance anxiety more than attempting to calm yourself down. Participants in a study performed better when they got excited about their task than those who were calm, sad, angry, or anxious.
Anxiety can be a painful experience, especially when it takes over your life. But a number of alternative therapies and simple lifestyle changes can help alleviate and reduce your symptoms.

Categories
Sweat

Ink For Immunity: How Tattoos Could Be Beneficial To Your Health

Statistics show that about one in five adults in the U.S. (20 percent), has at least one tattoo. Although the reasons people choose to get inked vary, good (or bad) health is hardly ever a consideration. But new studies show that it should be! There are a host of problems (other than regret) that are associated with getting a tattoo, but one interesting study shows there actually may be a “pro” to getting your favorite mantra permanently placed on your arm.

A new study published in the American Journal of Human Biology found that people who had multiple tattoos had stronger immune systems, potentially making them better able to fight off infections.

Scientists at the University of Alabama studied volunteers from a local tattoo shop and found that those who had only one tattoo had higher levels of the stress hormone cortisol and lower levels of immunoglobulin A (the antibody responsible for fighting colds and infections), making them more susceptible to getting sick. However, interestingly, the people who had multiple tattoos had higher levels of immunoglobulin A. Scientists believe that this happens because your body gets used to being stressed and beautifully compensates and adapts by strengthening its immune system in order to avoid getting sick.

If you’re now thinking that a boosted immune system is the perfect excuse to write your lover’s name down your leg, you may want to think again. Although it’s not widespread, about 10 percent of people with tattoos experience abnormal reactions. They range from not too harmful to really horrible. Here they are…listed from bad to worst:

Allergic reactions

Tattoo dyes aren’t regulated in the U.S. and can cause allergic skin reactions, such as an itchy rash at the tattoo site. Studies have found that the red dye, which contains nitrogen compounds, can cause reactions in some people. Studies also found that the more often red is used (and used with multiple colors), the more often problems arise.

Skin infections and other skin problems

Not only can the area around your tattoo become infected but unsightly bumps called granulomas can also form around the tattoo. Additionally, raised areas caused by an overgrowth of scar tissue (called keloids) can grow.

Bloodborne diseases

If the equipment used to create your tattoo is contaminated with infected blood, you can contract nasty bloodborne diseases like tetanus, hepatitis B, and hepatitis C.

Neurological problems and cancer

Studies show that the nanoparticles that are found most particularly in black ink are readily penetrated into your bloodstream and can be toxic to your brain and cause nerve damage and possibly cancer.

Once ink regret has set in, the unfortunate part of getting rid of the tattoo comes with its own set of problems. There is always risk of infection, you can be left with a “ghost image” (the tattoo doesn’t fully disappear and you can still partly see it), and there’s a small possibility of a dangerous anaphylactic reaction (allergic reaction that involves the closing of the throat and a sharp drop in blood pressure).

Whether you’re a rebellious adult, doing as a rite of passage, or simply love the look of art on your body, the most prudent advice would be to “think before you ink.”

Categories
Lifestyle

Take A Hike In Comfort And Style

Unlike most outdoor activities, going on a hike doesn’t require a lot of specialized gear or training. Sure, you can load a backpack full of equipment if you’d like, but really all you need is a good pair of boots to keep your feet comfortable out on the trail.

Finding a pair of hiking shoes that are right for you has gotten more difficult in recent years, however, thanks in no small part to the sheer number of options that are now available. Not only are there hiking boots made for practically every type of environment imaginable, many of them are made from sophisticated fabrics and materials and feature high-tech soles and a host of unusual design elements that may or may not be important to the person buying them.

If you’re in the market for a new pair of hiking boots, we have some tips that can help you sort through all of these different options and pick the ones that are best suited for your particular needs.

Buy Shoes That Match Your Style of Hiking 

The first thing you need to think about when selecting new boots is the type of hiking that you plan to be doing in them. This will be crucial in the long run for keeping your feet healthy and comfortable while out on the trail. For instance, if you’ll mainly be making short day hikes on clearly marked and easily accessible routes, you can get away with wearing a much lighter boot than someone who will be backpacking through high alpine settings for several days at a time.

Just like with most other outdoor sports, having the right footwear is key. Hikers strike a fine balance between the weight of their shoes and the amount of protection they provide. Shorter hikes mean lighter shoes but less protection, whereas longer, more challenging treks require boots that are more substantial. Understanding your own specific needs will make it easier to identify the shoes that work best for you and will ultimately lead to you being better prepared for the trail.

Boots vs. Shoes 

Generally speaking, hiking footwear comes in two different styles, shoes and boots. Hiking shoes typically are low-cut, lighter in weight, and have more flexible soles. This makes them better suited for day hikes or light backpacking duty when ankle support isn’t necessarily a major concern. They are popular with hikers who like to travel a little faster or who feel confined in a more robust boot.

Hiking boots, on the other hand, tend to weigh more, but provide higher levels of protection for both the ankles and feet. They feature mid- and high-cut designs and soles that range from flexible to very rigid, depending on the terrain that they’re intended to be used on, the duration of the hike, and how much your pack will weigh. Backpackers and mountaineers will want something with a more rigid sole, whereas those walking shorter distances will forego such levels of protection in favor of a more comfortable fit.

Which of these styles works best for you is completely a matter of personal preference, but it is important to understand their strengths and weaknesses when deciding which type of footwear will best address your needs.

If the Shoe Fits…

Finding just the right fit is an important part of selecting a good hiking shoe. Obviously, you want to find one that feels comfortable on your feet and provides plenty of support, but there are other important factors to consider too.

For instance, you’ll want a shoe that has plenty of room in the toe box so your foot isn’t smashing into the front of the boot while you’re walking. You’ll also want to be sure that a boot fits snugly, but not so much that it is uncomfortable to the point of potentially cutting off circulation. On the other hand, the shoes shouldn’t be so loose that it feels like your foot is sliding around inside them either. That’s a good way to develop blisters, which will quickly ruin any hike.

When trying on hiking boots, be sure to wear the same type of socks that you would use on a typical hike. This will help you to get a better idea of how the shoes fit and understand how they’ll perform. You don’t want any surprises when you set out to wear them on the trail for the first time, which is when you’re most likely to discover problems.

Don’t Spend Too Little or Too Much 

One of the other important factors to consider when buying hiking boots is how much you want to spend. Although there are now many footwear options to choose from, the price range between the high and low ends is also as wide as it has ever been. These days it is possible to find hiking shoes for as little as $30, as well as boots that cost hundreds.

You’ll want to avoid those cheaper options as much as possible, because they don’t tend to be very durable and won’t offer the level of support that you’ll typically need either. On the other hand, expensive high-end boots will definitely be plenty rugged and durable with great traction and support, but spending money on that type of shoe would be overkill for most of us. Unless you routinely venture into extreme environments, you’ll get better value from footwear that more closely aligns with the type of hiking that you do.

The bottom line is that you should spend a little extra money on a good pair of boots that will last you a long time, but don’t get lured into dropping a lot of cash on footwear that you simply don’t need. Also, stick to name brands that are well known and trusted. In the long run, you’ll be much happier with your purchase.

Categories
Wellbeing

How Sweet It Isn't: The Importance Of Keeping An Eye On Your Blood Sugar

Most healthy adults experience a rise in the level of glucose (sugar) in their blood after eating, particularly a meal that’s high in carbohydrates. For healthy people, elevated blood sugar—called hyperglycemia—usually isn’t a big deal. A healthy body produces plenty of insulin, which is what quickly and efficiently moves the glucose out of the blood and into our cells, where it’s used for energy. Brief episodes of hyperglycemia may also be caused by stress, illness, lack of exercise, or certain medications.
Hyperglycemia becomes a problem when it’s chronic. That’s usually either because the pancreas isn’t able to produce enough insulin to work its magic on blood glucose, or because the cells have become resistant to the effects of insulin so blood glucose levels continue to build. In other words, chronic hyperglycemia is typically caused by undiagnosed diabetes, or it’s a sign that your diabetes treatment plan needs to be updated. Right away.
If it goes on for long enough, hyperglycemia may permanently damage your nerves, organs, and blood vessels. It can cause blindness and kidney disease and may increase your risk of having a stroke. It may even cause a condition called ketoacidosis (or diabetic coma), which can be deadly. Ketoacidosis develops when your body can’t use glucose for fuel and energy and has to break down fats instead. Breaking down fats generates acids (ketones), which build up in the blood and cause the coma.

Know the symptoms.

It’s important to understand that although hyperglycemia and diabetes often overlap, they aren’t the same thing. In fact, it’s quite possible to be hyperglycemic without being diabetic.
The most obvious symptoms of high blood sugar are what some experts refer to as the three polys: polydipsia, polyphagia, and polyuria, Those are just fancy ways of saying excessive thirst, excessive hunger, and excessive urination. Other symptoms include dry mouth, difficulty concentrating, extreme fatigue, blurred vision, headaches, unexplained weight loss, recurrent infections, cuts and sores that take a long time to heal, intestinal problems (such as chronic diarrhea or constipation), and erectile dysfunction. If you have any of those symptoms for more than 24 hours—especially if you’re already diabetic—call your healthcare provider.

What to Do

To make a proper diagnosis of hyperglycemia, a medical professional will order a variety of tests. If it turns out that you do, in fact, have high blood sugar, your provider will most likely order you to do some or all of the following:

  • Eat foods with low glycemic index. The glycemic index (GI) is a scale that assigns foods a numeric value from 1–100 based on how much they affect your blood sugar. The higher the number, the more quickly the blood sugar spikes, and the more you should avoid that particular food. Foods with low GI tend to take longer to digest, help you stay full longer (which may reduce overeating), and help prevent symptoms of hyperglycemia.
  • Drink more water. If insulin isn’t getting the sugar out of your blood quickly enough, drinking lots of water may speed up the process by increasing the amount of sugar that departs your body when you urinate.
  • Exercise more. But check with your provider. Exercise usually lowers blood sugar, but in certain cases (such as if you’re at risk of developing ketoacidosis) exercise may actually make things worse.
  • Test your blood sugar often. Your provider will prescribe a test kit along with instructions for how to interpret the results and what to do when they’re out of the desired range.
  • Take antibiotics or other medication. If your hyperglycemia is caused by an infection or a chronic illness, your provider may write a prescription.