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When one door closes and another opens, it can bring a lot of promise along. Sure, you might be nervous about whatever is to come, but it's time to take stock of what you're leaving behind and then look ahead. Tally the lessons learned and think about how you can apply them to the new and exciting things to come.

NEWSLETTER

March 31, 2022

Is it necessary to have you tested for inflammation?

Let's be honest: inflammation has a terrible rep. Much of it is justifiable. Long-term inflammation, after all, is linked to chronic illnesses and death. If you just depended on headlines for health information, you may conclude that stamping out inflammation would abolish cardiovascular disease, cancer, dementia, and perhaps ageing itself. Unfortunately, this isn't the case.
 
Nonetheless, our understanding of how chronic inflammation might harm one's health has vastly improved in recent years. Three common questions arise as a result of this understanding: Is it possible that I have inflammation without realizing it? How can I tell if I have it? Is it possible to test for inflammation? Yes, there are some.


Inflammation screening

Luxury Nail Designs That Will Be Popular in 2022

It's summer and changing up your nail polish colour palette to match the season,s mood is a simple and easy way to get into the spirit. We have compiled a list of the greatest new luxury nail polish colours and brands for the holidays, featuring beautiful wintry bottles in gold, silver, blue, red, forest green, and plum.

Summer not only provides better weather and more beach days, but it also offers festivals and celebrations across the United States. People assemble from all over the world, both inside their own countries and internationally, to partake in a number of unrivalled summer traditions.


One of the simplest ways to boost your style is to add exquisite accessories – and your nails are the ideal accessory. Combine a traditional base like nude, black, or red with expensive-looking ornaments – think gold and jewels – and sophisticated designs and topcoats for the luxury manicure. This season, these luxurious nail designs should be at the top of your wishlist.



Memory loss screening at home: SAGE Test


55 million individuals are estimated to suffer from Alzheimer's disease and other forms of dementia throughout the world. This figure will rise from 78 million by 2030 to 139 million by 2050. They can't be diagnosed since there aren't enough professionals in the fields of psychiatry, neuropsychology, and geriatric medicine. Physicians in primary care will be responsible for implementing the plan.

 
I know this may seem like a no-brainer, but my friends who work in primary care remind me that they hardly have time to handle the essentials, like blood pressure and diabetes, let alone give complex cognitive tests. Even if it's simple, the Mini-Cog (clock drawing and three words to memorize) is too long for them, no matter how enjoyable it is. Is there any way we can predict how many people will be diagnosed with Alzheimer's disease and other forms of dementia in the next few decades?
 
As compared to normal neuropsychological testing, the self-administered Gerocognitive
Examination (SAGE) has been found to be a useful tool for assessing cognitive function in the elderly. SAGE didn't know how well it could predict Alzheimer's disease or other types of dementia at the time.

Memory loss can be detected using a self-administered test.
 
The Self-Administered Gerocognitive Examination (SAGE) has performed well in comparison to clinician-administered tests like the Mini-Mental State Examination (MMSE) and Montreal Cognitive Assessment (MoCA), as well as routine neuropsychological testing. As far as how well SAGE could predict who would get Alzheimer's disease or another kind of dementia, there was no way to know.

 

March 30, 2022

The best luxury birthday cake designs 2022.

28 Luxury birthday cake designs to add the extra touch to your day


What's the point of a birthday party if the centrepiece isn't the cake? No matter how old you are, there's nothing like blowing out the candles, cutting the cake, and taking in all the love and attention from those you care about. As of late, cakes have taken on a newfound significance as a symbol of social status, prestige, and fulfilment. Cakes are no longer just desserts in today's society; they've become an integral part of the whole decor!

Whether it's your own or a loved one's birthday, these creative and delicious cake designs will leave you speechless!



What Is The Origin Of The Cake Tradition?

Let us first satisfy our insatiable appetite for cake-related trivia before moving on to the photos. It is widely thought that the cake tradition predates the invention of the current birthday cake. A cake-like flatbread was used by the Romans to mark major events such as birthday parties for royalty and marriages for their loved ones.

In the 17th century, bakers came up with the idea of a single-tiered birthday cake decorated with icing and embellishments. Friends and family sang the traditional "Happy Birthday" song, followed by a big round of applause, before cutting the cake.

Cakes are a symbol of joy, love, and togetherness. Thus, when it comes time to celebrate your birthday, make sure your loved ones bring one along.


2022 Birthday Cake Trends You'll Love: 28 Totally Unique Designs


These 28 popular birthday cake designs for 2022 are here to help you get your creative juices flowing. To order this cake check Amelia's cakes on Instagram.

    
28 Luxury birthday cake design to add the extra touch to your day

What are the benefits of working together?


The benefits of teamwork

The study, which looked at 284 students from all over the country, found that collective environmental action, but not individual actions, was linked to a decrease in depression symptoms.

When these web-based surveys were done between October and December 2020, most universities were implementing remote learning in response to COVID-19, and there may have been more political anxiety in the run-up to the November 2020 election.


In terms of qualitative feedback, no participant mentioned climate change actions without also expressing their concerns. Climate anxiety is about a wide range of things, like environmental damage, collective inactivity, global human suffering, and individual pain.

The study also found a link between more individual climate action and more collective climate activism.

The fact that this survey had three gender options was a good thing, given how often this is a problem with studies.

Can a Low-Carb Diet Help Your Heart?

Reduced carbohydrate intake may improve several cardiovascular risk factors, but additional research is needed.

Can a Low-Carbohydrate Diet Be Beneficial to Your Heart?

When many people envision a low-carbohydrate diet, they envision dishes heaped with red meat, bacon, and butter. Low-carbohydrate diets, which are frequently high in saturated fat, have long been considered bad for the heart. However, a study published online on Sept. 28, 2021, in The American Journal of Clinical Nutrition, discovered that a small amount of saturated fat may be OK if the rest of the diet is healthy.



The researchers discovered that following a well-designed low-carbohydrate diet plan appeared to minimize several risk factors for cardiovascular disease. This is despite the fact that saturated fat made up 21% of daily calories, which is more than double the amount of fat you should eat each day.

However, this does not mean you should remove all of the bread from your meal. It is premature to declare that a low-carbohydrate diet is actually heart-healthy. One cause for concern is that the researchers picked an unusually low-carbohydrate diet. "This was not a bacon and steak diet. This included nuts and lentils, vegetarian sloppy joes, salmon, and a variety of vegetables.

8 things to do to improve your mental focus

Do you have trouble concentrating on even the simplest tasks? Here are eight strategies for maintaining your focus. 

Learning to find your focus


Your brain is a three-pound supercomputer with a near-limitless capacity for learning, memory, and problem-solving. Nonetheless, as with any other bodily component, it eventually deteriorates with age. People may lose the ability to do a variety of cognitive functions over time, most notably their ability to concentrate and focus.
 
"This can make it more difficult to remember vital medical information, manage personal finances, and follow specific orders.
 
Fortunately, there are methods for maintaining your undivided attention. Listed below are several strategies.

Should I keep exercising if I'm not losing weight?


For 40 years, I've attempted to lose weight through exercise. I take brisk walks for approximately two to three hours each week, as you instruct. However, I'm on the verge of quitting since I'm unable to lose enough weight to make the exercise worthwhile. Is there another reason why I should continue?

Yes. There is. Continue exercising even if you are unable to achieve a healthy weight. Why? Because consistent exercise has huge health benefits, even if you are unable to maintain a healthy weight. This idea is supported by a new comprehensive study of the health benefits of regular exercise, which will be published in the journal Science on October 22, 2021.

Regular exercise keeps you physically fit, and being physically fit lowers your risk of heart disease, stroke, diabetes, Alzheimer's disease, and premature death - even if you can't lose weight. Here are the statistics compiled from numerous research that followed thousands of people over many decades, including several studies undertaken at Harvard Medical School.

If you are overweight and unfit, your chance of dying prematurely is twice that of someone of the same age and gender who is likewise overweight but remains active. The same holds true if your weight is within a healthy range: staying fit lowers your risk. If we were talking about your risk of a heart attack, stroke, diabetes, or Alzheimer's disease instead of your chance of premature death, the same general principle would apply: regular exercise will minimize your risk, even if you can't achieve a healthy weight.

March 29, 2022

How to Make Exercise Fun: Tips to Get You Moving


We all know that exercise is essential, but sometimes it's just hard to get moving. It can be tough to find the motivation to lace up your sneakers and hit the gym when you're tired or stressed out. That's why it's so important to make exercise fun! This blog post will discuss a few tips that will help you get moving and have some fun while you're at it.



Mix It Up

One of the best ways to make exercise fun is to mix things up. It can get tedious if you're always doing the same workout routine. Instead, try mixing things up and trying new activities. There are so many different types of exercise out there, so find something that you enjoy by pushing it all. You can even switch things up daily to keep your body and mind guessing.

Make It Social


Another great way to make exercise fun is to make it social. Instead of working out alone, find a buddy or two to join you. You can even sign up for group fitness classes together. This is a great way to stay accountable and motivated, and it's also a lot of fun. You can even turn your workout into a competition to see who can burn the most calories. Arrange a sports day with friends and family. For example a softball day, you can custom make a softball tee for yourself and your team to make it more fun.


March 28, 2022

The 10 Heart-Healthy Diet Rules


Eating a nutritious diet is important for treating and preventing heart disease. That is simple to comprehend, but sometimes difficult to implement. There is no such thing as a diet regimen that fits all. The American Heart Association changed its dietary advice for the first time in 15 years with this in mind. Rather than specifying dos and don'ts for individual nutrients (such as protein or fat), the new circulation guidelines (published online on Nov. 2, 2021) emphasize healthy eating patterns. As long as the following guidelines are followed, you can design a heart-healthy diet around your preferences and circumstances.



 
1. Keep a healthy balance of calorie consumption and physical activity. 

Weight gain is associated with an increased risk of cardiovascular disease and eating more calories than you expend results in weight gain. Consult a dietitian to determine the number of calories you should consume based on your level of activity. It may just take a few minor adjustments to your diet to ensure that the calories you eat equal the calories you burn during activity. Perhaps you need to cut back on fast food in order to make room for healthy foods. Or perhaps your portions are overly large. For instance, a salad may contain a cup of beans when a quarter-cup would serve.

Include a variety of fruits and vegetables in your diet. Consuming a rainbow of colourful fruits and vegetables (which are high in nutrients and numerous beneficial plant compounds) has been related to a decreased risk of cardiovascular disease and premature death, according to the guidelines. At a minimum, you should have five servings each day. The fruits you eat do not need to be fresh; they can be frozen or canned. 

Choose foods and products that are high in whole grains. The recommendations emphasize the value of whole grains (such as whole-wheat bread or brown rice) over refined grains (such as white bread or white rice). This is because daily consumption of whole grains is associated with a lower risk of cardiovascular disease, heart attack, stroke, and diabetes. Maintain interest by experimenting with new whole grains, such as quinoa, buckwheat, or wild rice. They provide B vitamins and protein and are readily available in most grocery stores.

Cropp chiffon miniskirt dress in dirty pink


If you're looking for romantic Chiffon Dresses for Women, you'll want to check out this Cropp chiffon miniskirt in dirty pink. The colour is stunning, and the dress's style exudes a laid-back, stress-free Holiday mood. 

Chiffon dresses come in a variety of styles, from flowing summer dresses to beautiful evening gowns. Are you attending a wedding this summer? Drinks with your girlfriends in a hip cocktail bar? Or are you planning a trip to the sun, sea, and sand for a few days of vacation bliss? Whatever you're planning, a chiffon gown will always exude elegance. Are you undecided about which chiffon dress style to purchase this summer? In a gorgeous inexpensive chiffon dress, you'll be the epitome of feminine grace. These lovely flowing chiffon gowns for women are quite fashionable. Browse our selection of women's chiffon dresses below to find standout pieces you'll want to wear again and again.

March 27, 2022

How to add someone to WhatsApp without their №

How to add someone to WhatsApp without asking for their number

Today, WhatsApp is the primary program that most people use to stay connected. Neither calls, SMS, nor other platforms are as popular as the Meta app in Argentina as well as most of the rest of the world. However, it is a time-consuming procedure. If no one shares the contact information with us, it is time to get a new number.

Fortunately, there are several WhatsApp methods, one of which involves using a QR code to add a contact without asking for their phone number or scheduling it.

The only thing you need to do is be close to the other person and have WhatsApp open on both phones for a simple exchange using the camera.

The US is taking in 100 thousand Ukrainians

The United States plans to accept 100,000 Ukrainian refugees.


The United States is ready to accept up to 100,000 Ukrainian refugees. Although the vast majority of those displaced will attempt to remain in Europe, a considerable number will be welcomed across the Atlantic.


With many Ukrainian-American families wishing to give a temporary home to their relatives, the United States is willing to employ a variety of Visa and asylum possibilities. Vulnerable groups, such as LGBTQI people, journalists, and political dissidents, will be prioritized.

Affordable Luxe Designer Fragrances

Budget-Friendly Luxury Fragrances



Fragrances are extremely personal, and it may take some time to locate one that you adore. Maybe you're like the independent movement, or maybe you prefer a traditional perfume that evokes old Hollywood grandeur. In either case, the process of acquiring a perfume can be fairly involved. Unfortunately, many of the nicer perfumes are quite expensive, especially if they come in a bottle with a designer name.

Gift Ideas for Your Nigerian Mum for Mother's Day


Being a mother is a difficult job, and every mother, or soon-to-be mother, deserves to be pampered. We've got you covered if you're having trouble deciding what to get that special woman this monther's day.

A one in a million photo card.


Roses



Butterfly necklace

The keys to digital leadership

The keys to digital leadership Digital Transformation Requires Effective Digital Leadership

Digital Transformation Requires Effective Digital Leadership


The Boston Consulting Group and Google have been collaborating on digital transformation since 2018. They recently started a study to find out why some businesses are able to get a lot of value out of digital solutions, but others aren't. They looked at the digital skills and maturity of 2,000 global businesses.
 
were able to identify digital leaders, or companies that were ahead of the curve, They all shared one quality: the ability to rapidly scale digital solutions. The ability to scale digital pilot initiatives elevates them from fascinating experiments into important value drivers. Companies that accomplish this sooner than their competitors gain a significant competitive edge.

APC CONVENTION: High wire politics as Adamu, Omisore, 75 others emerge


Indications surfaced Friday night at the ruling All Progressives Congress (APC) National Convention that the party had reached a consensus on 77 of 78 principles.

Senator Abdullahi Adamu was backed by stakeholders, particularly state governors, for the role of National Chairman, according to a 'Unity List' obtained by our Correspondent, while Senator Iyiola Omisore was endorsed as National Secretary.


Senator Abubakar Kyari (Borno State) was endorsed as Deputy National Chairman, North; Chief Emma Eneukwu (Enugu State) was recommended as Deputy National Chairman, South; and Barr. Festus Fuanter (Plateau) was endorsed as Deputy National Secretary.

Muazu Rijau (Niger) was approved for North Central; Mustapha Salihu (Adamawa) for North East; Salihu Moh. Lukman (Kaduna) for North West; Dr Ijeoma Arodiogwu (Imo) for South-East; Chief Victor Giadom, Rivers, South-South; and David Isaac Kekemeke, Ondo, South West.

WHO says countries are moving too fast to remove COVID restrictions.


COVID travel cheat sheet

According to WHO, Europe is getting ahead of itself in terms of limitation loosening, particularly in view of the concerning new COVID strain, BA.2. The warning, however, does not appear to have deterred many countries from proceeding with their reopening.

March 26, 2022

Increasing potassium and decreasing sodium may result in improved heart health.

Increasing potassium and decreasing sodium intake may result in improved heart health.

There is an ongoing discussion concerning the importance of dietary salt restriction in lowering the risk of cardiovascular disease. However, a study published online Nov. 13, 2021, in The New England Journal of Medicine clearly supports that reducing sodium intake and increasing potassium intake results in improved heart and blood artery health.

March 25, 2022

Common shingles questions and their answers

In many ways, this excruciating condition is unlike any other. How it works and how to avoid it.

Shingle is a disease that you should try to avoid if at all possible. Known for its blistering rash, shingles is unpleasant and can lead to long-term complications such as postherpetic neuralgia, a painful nerve condition. It can affect people of any age, including youngsters, but it is most common after the age of 60.

Shingles is also a rare disease. It is caused by a virus that has often been present in the body for many years. That means it's different from most viral infections in terms of how it's spread and how it's treated. 


 
What is the virus that causes shingles and how do I get it?
 
A formalized paraphrase Shingles are caused by the varicella-zoster virus, which you probably first encountered when you were a child and had chickenpox. The virus remained after your chickenpox infection had cleared. It settled in nerve cell clusters in the spine or at the base of your skull. It remained latent there, kept in check by your immune system. It can, however, reappear as shingles.

How to Land Influencer Campaigns

Do you want to work on interesting influencer campaigns with brands? We have some great recommendations for influencers who want to work with companies, as well as information on what brands look for when selecting influencers for campaigns with major brands.

From a campaign manager's perspective, here are some pointers to keep in mind.

Check out these ideas from one of our campaign managers if you wish to work with brand partners.


Concentrate on the quality of the content.


Content of high quality can help you stand out. Consistency in posting is another indicator of a potential influencer partner.

High-quality content can help you stand out. Consistency in posting is another indicator of a potential influencer partner.
 
One of the most important things brands look for is influencers that genuinely publish quality content.


Build an engaged audience.


We recommend that influencers focus their efforts on increasing their following and ensuring their audience is engaged. Building your brand, using relevant hashtags, posting useful or inspirational content, and reacting to follower comments are all examples of ways to do so.

"Brands definitely look at engagement rates to make sure that the people that follow them are actually engaging with the content.

Some amount of vaginal discharge is NORMAL! 🗣

It's very normal to have some vaginal discharge. 🗣

It is not a cause for concern unless it is accompanied by an odour, irritation, burning, or other vaginal symptoms.

Normal discharge can be...

Clear, off-white, or white in colour.

colour
🔸️Thick or thin inconsistency
🔸️Sticky or elastic in texture
🔸️Very subtle non-foul odour
No comments

How Influencers Make Money Today


Influencers have revolutionized modern marketing, allowing brands to reach out to new audiences. The financial options for influencers have also changed drastically as a result of this development. Although consumers have historically watched celebrities' and athletes' purchasing habits, the development of social media has allowed non-celebrities to wield the same power. As a result, influencer marketing was born. Here's how influencers are now earning money.


How do influencers make money?


With the growth of existing platforms and the inclusion of new ones, influencers have more options to discover their expertise and make money doing so.

That niche might be worth millions of dollars to top influencers, but it's critical to understand who their audience is and how to approach them. Then it's a matter of figuring out how to partner with companies and sponsors in such a way that those talents and passions become profitable. There are several paths that lead in that route, therefore here are ten ways influencers might profit:

March 24, 2022

Deshaun Watson is traded amid sexual assault cases


Former Texans quarterback Deshaun Watson was traded to the Cleveland Browns on Friday. Watson's contract is reportedly worth a fully-guaranteed $230 million, including a $45 million signing bonus. The deal sees the Texans gaining a first-round draft pick for the next three years, as well as a third and fourth-rounder in 2023 and 2024.

The trade moved quickly in the wake of a Texas grand jury decision ruling that saw Watson cleared of sexual misconduct. Watson was accused by two dozen women, all during massage appointments, of several instances of misconduct including exposing himself and inappropriate touching. The civil lawsuits are ongoing, as is the NFL investigation.


Putin's propaganda push goes even further

Putin hosts concert to celebrate the annexation of Crimea



Russian President Vladimir Putin has continued his misinformation drive by holding a massive concert to celebrate the eighth anniversary of the annexation of Crimea. Crimea is currently being used as a major base for the Russian invasion of Ukraine.

As well as performers and speakers, Putin himself made an appearance, speaking of the "bravery and patriotism" of Russia's soldiers. According to Russia, more than 200,000 people attended the event. However, the stadium itself only holds 81,000, although there were large crowds outside.


Foreign reporters at the event spoke to many attendees who had been told they had to come, were forced, or were given incentives to show up. All state employees were made to attend. Many did not want to be seen on camera or speak to journalists for fear of governmental consequences. These accounts are not yet verified.

Flying is starting to feel normal again

Airlines worldwide are returning to normal.


As more airlines reinstate operational methods not seen since early 2020, the travel sector is slowly but steadily returning to pre-pandemic life.

Relaxed mask usage is coming. KLM, British Airways, and Virgin Atlantic are among the biggest names to do away with masks. So has Heathrow Airport. However, all airlines have indicated that they have dropped the requirement.

8437 Golden Bear Place WHISTLER, BC

8437 Golden Bear Place WHISTLER, BC

8437 Golden Bear Place is an architectural, alpine masterpiece on the border of Green Lake, located on one of Whistler's most sought cul-de-sacs. Open-concept living, stunning warm wood accents, lit huge timber, chef's kitchen with Wolf/Subzero appliances, full wet bar, billiards/rec room, 5 fireplaces, hot tub, and sweeping, unimpeded lake/mountain/glacier VIEWS! The Nick North Golf Course and the Whistler floatplane wharf are just steps away. Located along the most renowned portion of Valley Trail, providing convenient access to Whistler Village for cross-country skiing, cycling, or strolling. It's a lake lover's dream, nestled between Green Lake and the River of Golden Dreams! Definitely one of Green Lake's crown gems! #dreamhomesofcanada

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Happy Birthday to my niece, Crystal.


Yesterday, the 23rd of March 2022, was my little niece's birthday. I remember how many times she told me about her birthday. She told me what gifts she wanted for her birthday and what colour of cake she would love. She requested a pink cake, and I'm delighted I was able to fulfil her requests.


Her birthday fell on a school day, so she had to go to school, which is when I took advantage of the situation and decorated the living room so she could come home to a surprise. I am very pleased with how successfully I pulled it off. From colourful balloons to other birthday party decorations, she was overjoyed.

I was delighted to see her smile, and she seemed to like her gifts. My mother and two siblings joined us for the celebration. I pray that her smile never ends.

March 22, 2022

Yes, you can stick to an exercise regimen!


Yes, it is possible to maintain an exercise plan!

Increase the impact of your intentions by implementing easy tactics that will help you stay on track.

The start of a new year inspires a new resolution. However, if this is the year you finally commit to starting and maintaining an exercise routine, you'll need strategies to support your good intentions. "Research indicates that humans have finite stores of willpower, which are strained by numerous facets of life, such as eating a balanced diet or performing domestic chores. If you deplete your willpower in one area, you will have less to expend in others," Rachel Wilson, a physical therapist at Harvard-affiliated Brigham and Women's Hospital, explains.


Discover an activity that you enjoy.


"If you don't enjoy your workout, you're going to struggle to stay motivated in the long run," Wilson says. Experiment with several forms of exercise until you find one that works for you. Inquire of pals what type of exercise they enjoy and whether you can tag along to give it a try. Wilson suggests starting with easy activities such as walking, biking, or enrolling in classes oriented at beginner exercisers. Bear in mind that "exercise" can entail everything from playing with grandchildren to briskly strolling without breaking a sweat.

50 summer nail design ideas to try in Nigeria


The majority of clients prefer one of the five basic nail shapes: square, round, oval, squoval, or pointed. Though there are various mixed combinations of these shapes, these five are the most popular.

While having a beautiful manicure is a good idea all year, there's something about summer that makes you feel more daring. Now is the time to experiment with ultra-bright colours, novel textures, fashionable shapes, and bold patterns. Continue reading to find creative ways to refresh your distinctive look, as well as this season's most on-trend summer nail design ideas to elevate your manicure.





What will be the nail trend in 2022? Almond and ballerina shaped nails, as well as hues like creamy blue, soft red, dark turquoise, bright pink, grey, milk chocolate, and sand, are the big manicure trends for 2022. Holographic coatings, glitter, and ombre are also popular.



March 21, 2022

How to Make a home gym work for you

You can turn your living room into an effective workout environment with the correct props and instructions.

Although exercising at home is more convenient and cost-effective than going to the gym, you must still generate the motivation to work out.

Thousands of individuals join fitness clubs each year, expecting that the bright lights, glittery machines, and upbeat instructors will motivate them to exercise. However, after a month or so, a large percentage of new members stop going to the gym, having shrunk their wallets but not their waistlines.

Because aerobic exercise is so critical for heart health, you'll need to find a different strategy to stay motivated to exercise on a regular basis. Setting up a home gym may be a more practical and cost-effective choice for certain people.


Make a schedule for yourself.


Dr. Elizabeth Frates, director of wellness programming at Harvard-affiliated Spaulding Rehabilitation Hospital, says, "An effective workout plan has to be pleasant as well as meet your basic fitness requirements." At least 150 minutes of aerobic activity each week, severe enough to speed up your rate and produce a light sweat, is required for maximum health. In addition, at least twice a week on nonconsecutive days, you should follow a strength-training regimen that works all of your major muscle groups. Finally, including stretching and balance exercises in your routine might help you keep flexible and avoid falling.

Choose your props.


While there's nothing like a brisk stroll in the fresh air to get your heart rate up and running, the weather doesn't always cooperate. Working your legs using a small pedalling machine that fits neatly beneath a table or desk might help you duplicate the feeling at home. Other entertaining activities to work up a sweat include skipping rope, jumping on a little trampoline, and spinning your hips with an old-fashioned hula hoop. While working at the computer or watching TV, bouncing on a stability ball might help you reduce inactive time and increase your heart rate.

If you have more space in your home and money to spend, a dedicated aerobics machine like a treadmill, stationary bike, or elliptical stepper can be a good option. Dr. Frates advises that you make sure you actually enjoy an activity like running or bicycling before investing in a significant piece of equipment because these devices are notorious for becoming dust collectors.

Begin with the basics.


When it comes to strength training, the same advice applies. Begin with simple, low-cost things like a couple of sets of small barbells in various weights. To strengthen your lower body, wear weighted ankle cuffs when doing leg lifts or step-ups. "Mastering appropriate form is the key to efficient strength training with weights," explains Dr. Frates. As a result, she strongly advises including a how-to video in your training gear. Many nice options can be found online at places like these:

•The American Council on Exercise is a non-profit organization that promotes physical activity (www.acefitness.org; click on "Exercise Library")

•The National Institute on Aging's Go4Life program (https://go4life.nia.nih.gov; click on "Get Free Stuff")

An elastic workout band, which uses your own body weight to improve muscle strength, is another useful piece of equipment for resistance training. These bands are usually sold in pairs of four or five and range in stiffness from very elastic to very stiff. A foam pad or yoga mat will help you feel more comfortable when doing floor exercises like push-ups or stretches.

If you're a seasoned weightlifter with extra cash and floor space, a so-called home gym unit might be the way to go. Using a system of cables and piled weights, these small devices provide a wide range of upper- and lower-body strengthening workouts. If you take it this way, hiring a personal trainer for a few sessions to help you create your exercise and learn good form and technique with each aspect of the machine may be useful.

Make a contribution.


"Before you begin setting up your home gym, you must first prepare your mentality," Dr. Frates advises. Knowing your specific objectives—whether it's to lower your cholesterol, spend more time with your grandchildren, or improve your golf game—is the first step toward a successful program. In the end, it'll be your commitment to improving your habit, not your flashy new workout equipment, that will keep you going. "Just because you acquire the most up-to-date fitness equipment doesn't mean you'll use it."

Two common shoulder injuries and how to avoid them

Two often occurring shoulder injuries and how to prevent them

These hardworking joints are more susceptible to damage than you may think. Now is the time to safeguard them in order to maintain their independence.

Once we reach our fifties, shoulder issues are common. By that time, the shoulder muscles and tendons have weakened, the cartilage has deteriorated, and the bones have begun to lose density. Two distinct types of shoulder injuries are prevalent in older people.


Injuries to the rotator cuff

The rotator cuff—a set of muscles and tendons that support the shoulder and assist in arm movement—is prone to inflammation and tear.

These injuries frequently occur while carrying a large object above your shoulders, such as when loading luggage into an aeroplane's overhead bin or reaching up to trim tree branches. You rely heavily on your rotator cuff for movement and strength, but those muscles are quite small and weak. They can tear if you apply too much power to them, "Dr Evan O'Donnell, a shoulder surgeon affiliated with Harvard Medical School, concurs.

Other possible causes of rotator cuff injuries include a hard accident or irregular bone growth that pinches tendons when the shoulder moves.

How can you know if you have a rotator cuff injury? "Your range of motion will stay the same, but you will feel pain on the outside of your upper arm, especially when you reach overhead," says Dr. O'Donnell. 

He observes that rotator cuff discomfort is typically worse at night. This could be because your body releases inflammatory substances during sleep. Additionally, it could be that you're sleeping on your shoulder and having difficulty finding a comfortable position, "Dr O'Donnell provides clarification. 

Corticosteroid injections into the shoulder, anti-inflammatory drugs, and physical therapy to stretch and strengthen the shoulder muscles and tendons are all used to treat rotator cuff tears. If such treatments are ineffective in relieving discomfort, we can replace the shoulder joint or even harvest tendons from your back to produce a new rotator cuff, Dr O'Donnell explains.

Try this shoulder stretch

A young man stretching his shoulder.

Internal rotation stretch for the shoulders: Stand straight with your feet hip-width apart and your hands by your sides. At your waist, place the back of your right hand against the small of your back. Raise your index and middle fingers. Slide your right hand as far up your back as possible. Extend your limbs to the point of mild tension. Ten to twenty seconds later, repeat with the other hand.

March 19, 2022

Southern side dishes for the month

Certain Southern meals, such as barbecued pork, fried chicken, and mashed potatoes, are not exactly healthful. Indeed, research has connected Southern-style meals strong in meat and fried foods to an increased risk of cardiovascular disease.

However, traditional Southern food includes a variety of side dishes made with nutritious components such as vegetables, beans, and whole grains. They can be combined to create a complete, meatless dinner that is both filling and enjoyable. Serve two or more of the following concurrently.

Greens. Collard greens are traditional, but you can substitute other robust greens such as kale, chard, or cabbage. Stir-fry in olive oil with garlic cloves. To enhance the flavour, add a splash of your favourite vinegar and a sprinkle of red pepper flakes.

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