10 Things That Happen to Your Body If You Walk Every Day

Have you ever heard the saying by Hippocrates, “Walking is a man’s best medicine?” We’d go further by stating that walking combined with good sleep and a healthy diet can help you avoid the doctor altogether. As little as 15-30 minutes of walking every day can drastically improve not only a person’s overall appearance but health as well.

We at Bright Side were astonished to find out that kind old walking is a single practice which could significantly benefit the whole body and mind. It’s free, easy and requires little effort.

We’ve created a list of benefits you can literally walk yourself into.

1.   Positive brain changes

As a study reveals, low impact aerobic exercises, like walking, prevent early dementia, reduce the risk of Alzheimer’s disease, and improve overall mental health. Not to mention cutting psychological stress and maintaining a higher level of endorphins.

2.   Improved eyesight

Even though eyes might seem like the last thing to be connected with the legs, walking actually benefits their health too. It may also help to fight glaucoma by relieving eye pressure.

3. Prevention of heart diseases

According to the American Heart Association, walking is no less valid than running when it comes to the prevention of heart-related disease or stroke. This activity helps avoid heart problems by lowering high blood pressure and cholesterol levels and improving blood circulation.

4. Increased lung volume

Walking is an aerobic exercise which increases oxygen flow in the bloodstream and helps train your lungs, as well as eliminate toxins and waste. Because of better and more in-depth breathing, some symptoms associated with lung disease may also be relieved.

5. Beneficial effects on the pancreas

It might be hard to believe but walking for exercise turns out to be a much more effective tool in preventing diabetes than running. This research shows that a group of “walkers” demonstrated improvement in glucose tolerance almost 6 times greater (i.e. how well blood sugar is absorbed by cells) than that of a group of “runners,” over a 6 month trial period.

6. Improved digestion

30 minutes of walking every day could not only lower the risk of colon cancer in the future but improve our digestion and constipation by helping to regulate our bowel movements.

7. Toned muscles

Muscle tone and weight loss (in overweight cases) may also be achieved through walking. The practice of walking 10,000 steps a day may be counted as an actual workout in a gym, especially if you add some intervals or walking uphill. Additionally, it’s low impact and there’s no recovery time, which means no sore muscles and regrets for missing tomorrow’s workout due to being too sore the next day.

8. Sturdier bones and joints

Walking can provide more joint mobility, prevent loss of bone mass, and even reduce the risk of fractures. The Arthritis Foundation recommends walking moderately at least 30 minutes a day on a regular basis to reduce pain in your joints, along with stiffness and inflammation.

9. Back pain relief

Walking may become a real life-saver for those who experience back pain during more challenging high-impact exercises. Since it’s a low-impact activity, it won’t cause more pain or discomfort, like running or HIT would. Walking contributes to better blood circulation within the spinal structures and improves posture and flexibility which is vital for a healthy spine.

10. A calmer mind (if it was an organ, to be sure)

If walking improves depression symptoms in patients with primary depressive disorders, just imagine how quickly it could help us cope with feeling down or exhausted. And a joyful walk with a friend or a loved one will only multiply the happy-effect and improve your mood!

We’d love to hear if you have ever tried to substitute a trip to the gym or a run, with walking. Tell us in the comments below if it worked miracles for you or not?

source: https://brightside.me/inspiration-health/10-things-that-happen-to-your-body-if-you-walk-every-day-485010/  

Why your real age may be older – or younger – than your years

Biological age can diverge from the number of years we celebrate our birthdays - and it sheds light on the time we have left  

AGE is a peculiar concept. We tend to think of it as the number of birthdays we have celebrated – our chronological age. But this is just one indicator of the passage of time. We also have a biological age, a measure of how quickly the cells in our body are deteriorating compared with the general population. And these two figures don’t always match up.

Just take a look around: we all know people who look young for their age or folks who seem prematurely wizened. Even in an individual, different parts of the body can age at different speeds. By examining how chronological age lines up with biological age across the population, researchers are starting to pin down how these two measures should sync up – and what it means for how long we have left when they don’t.

In recent years, studies have shown that our biological age is often a more reliable indicator of future health than our actual age. It could help us identify or even prevent disease by tracking the pace at which we’re getting older. It may even allow us to slow – or reverse – the aging process.

People have always been interested in being "forever young" and today's society is no different. We want to resist the aging process.

The speed at which we are aging can be measured - it's called biological age, or how old your body really is.

The area of study which is now called longevity, and was once called anti aging, is hugely popular in the states.

It's something I'm very interested in, and see it as a big part of the future for myself and my clients.

Your chronological age is how old you actually are.

Biological age is the age of your body at the cellular level.

Today we will look into how you can establish, what your biological age is and how you can improve it.

There are a few longevity factors in the list which surprised me!

(Deep question alert!)

What is the purpose of life? I don't mean any deep seated stuff, like procreation.

I just mean, what is more?

Firstly, and most importantly, people want to be happy. Easier said than done.

Happiness is a state of mind. It's a feeling.

Ask someone with a big goal (like building a successful business or losing more than three stone).

"What will be reaching your goal do for you?"

Often they will say something like "When I get there I will feel happy", or "satisfied with myself", or they say "I will feel proud".

"I will have more energy".

"I won't be afraid of trying new clothes on or going out with friends".

"I don't want to feel like a slave to food"

"I don't want to be scared to look in the mirror or get on the scales".

Life is all about feelings.

People spend their entire lives in search of feelings! (mostly happiness, contentment, satisfaction and love)

How people actually reach this state of "happiness" is different for us all.

Most people I know AIM for a decent job (or business) with decent money.

All with the ultimate goal of having a good retirement.

I hear people say "When I finish work, I'm going to do this or I'm going to... (insert goal)".

The point here being, if being happy and having a nice retirement is people's main goal in life, then keeping your body fit and healthy surely must be part of your plan.

I know of a very wealthy man who got cancer and passed away just before his retirement, I'm sure that was not part of the master plan, he had built his business up so he could sell it and have a nice retirement (as most business people do).

He didn't make it and didn't get to "cash out".

Many people don't make it to retirement because their "plan" is messed up from the start.

Without sounding depressing we only get one shot remember.

This is NOT a rehearsal.

A lot of people get to retirement age and their body is wrecked!

This stops them from being able to enjoy their time off as much. Living life with lots of restrictions. "I can't go there because of the steep hill", or "I can't do that because of my back or my knees".

After working hard for 40-50 years - to give yourself a good pension and retirement, this is the last thing that anyone wants.

Peoples bodies are like cars.

On one hand, you have new cars with high mileage that are not well serviced.

On the other hand, you have old cars with low mileage that have been well looked after.

I want YOU to be like a well looked after old car, with low mileage when you get to your retirement.

I know some people, that slog away and get to the age of 40, and feel and look like they're 50 or 60!

I also know many people who hit retirement age and feel like a 40-year-old, and can keep on working and exercising for another 20 years!

This is all dependent on how we live our lives, obviously there are things such as injuries, diseases and other bad things which can impact our lives negatively through no fault of our own but on the whole, we are in control of our own health.

What affects our longevity?

Scientists agree that these factors all affect your longevity in some way, big or small. (this is not a definitive list)

Muscle size and strength
Level of education
How pro active you are with going to see the doctor if needed
A number of friends you can rely on, and love in your life
Your diet
Blood pressure
Your upper body strength
If you enjoy your work or not. 

Whether you smoke/drink alcohol or not, and the amount
If you exercise or not?

Most of us shorten our lives and ultimately kill ourselves, through our bad habits and lifestyle choices, whatever they may be.

As you would have guessed, it is possible to slow down the onset of aging and even reverse it to some extent.

I must say, that there is nothing wrong with aging, it is inevitable. It is something we should be proud of, a chance to show our wisdom to the younger generation.

This article is just to show you how you can SLOW the aging process with ease and actually enjoy it.

The Ageing Process

As we get older our bodies start to slow down and stop being able to function as well, sadly there is no getting away from this.

BUT through healthy living and making the right choices day in day out we can delay our body slowing down by years!

Just think how much more you will be able to enjoy your retirement if you feel like a 40-year-old? and can spend it with the people you love.

Compare this to how much you will enjoy it if you can barely walk up a flight of stairs without having tired legs and being short of breath.

Your chronological age doesn't have to be the same, or worse, than your physiological age.

How to slow the effects of aging

The list above obviously helps you but here are a few more ideas for you to beat the clock.

When some people think anti aging, I'm sure some of you may think of things like anti wrinkle creams and lotions, hair dying products, botox and maybe even plastic surgery.

That does kind of sum up some of the western worlds that these are the steps that the majority of people (plastic surgery being an extreme example) will take to make them look younger, rather than eating healthily and exercising.

Aging leads to loss of muscle mass, loss of mental function, low mobility and a lack of energy, and as you know the cosmetic type anti aging steps I mentioned won't help any of these.

Top tips to delay aging naturally:

Enjoy the Outdoors - Don't spend all of your time cooped up indoors behind the computer or watching TV. There are plenty of things to do and see outside, especially on a nice day I can't think of anything better than going for a walk with the family down the park or beach. Sunlight also is a natural source of Vitamin D.

Yoga & Meditation - I would say that this is one of the most important strategies in staying young. I started to do this myself and it honestly makes me feel great. Yoga and meditation can help you relax and lower your stress levels (linked with aging) dramatically. It can also help you to see things a lot clearer.

Yoga is also great for your flexibility, the more flexible and supple you are the less chance you have in the future of suffering falls and lack of mobility.

Socialize - Loneliness can be a real killer. Socialize as much as possible with your friends and family. Get out there and do things, go to the cinema, concerts, attend an evening class (the more mentally stimulating the better).

Stay Strong & Active - You have to keep moving or your body will come to a standstill. Taking part in regular exercise is absolutely vital. Regular strength training is extremely important.

Losing muscle mass is something you want to avoid or at least delay for as long as possible so strength training will help this as well as keeping your bones strong, this will lower your chances of osteoporosis.

Nutrition

I believe food is medicine, many of the affects you get from modern day medicine you can get from eating the right foods, or supplements.

Nutrition influences biochemistry. Biochemistry influences everything at a cellular level.

If you eat well there should be no need for some medications.

If you spend your whole life eating fresh, natural whole foods and stay active then it will also show. You will most likely be lean, mobile, disease free and full of energy, a rarity these days.

You should aim to eat a diet containing lots of quality fats and protein's (the bodies building materials) which will help you to maintain your muscle stores. Also, protein boosts the production of HGH in your body, HGH (Human growth Hormone) is your body's natural 'fountain of youth'.

As you age the production of this hormone slows down greatly, regular strength exercise (lifting, pushing and pulling heavy stuff) and quality protein keep the production of this hormone going!

Eat plenty of antioxidant rich foods - Antioxidants which are found in colorful fruit and vegetables help to reduce the damage caused by free radicals in your system.

Free radicals can speed up the onset of aging; they are unstable electrons (O1 molecules)which are produced during metabolism. They damage the cell nucleus and the mitochondria.

Free radicals bounce around inside your cells like a pin ball, causing damage every time they hit something. They cause absolute havoc.

Antioxidants provide the free radical with the extra O1 molecule they need to become stable O2 molecules.

Good quality natural foods are the best way to combat these harmful free radicals. Natural organic foods are packed with antioxidants which neutralize the free radicals before they cause too much damage.

Eat Omega 3s - They fight inflammation, improve the appearance of your skin and aid brain function. Three vital things that we need as we age. So make sure you get as many omega 3s into your system as you can, the best source is fresh fish, if not a fish oil supplement will do.

Lower Sugar Intake - Aim to cut out any excess sugar that you eat, excess sugars can modify essential proteins in our body which can lead to wrinkles and energy loss.

Look after your skin through good food and lots of water - Eating foods containing vitamin A (sweet potatoes, broccoli, spinach, asparagus, and carrots), Vitamin C (red peppers, broccoli, cauliflower, strawberries, oranges, kiwi and pineapple) and Vitamin E (nuts, seeds and spinach) are a great way of helping your skin look healthy.

Stop smoking and limit alcohol intake - There are few things that age you faster than smoking and drinking alcohol every day so cut out smoking and do as much as you can to drink less.

Lower Stress Levels - This is another big one, I just mentioned that there are few things that age you faster than smoking and alcohol; well I think stress is one of them.

Being constantly stressed will ruin your mood, energy levels, social interaction as well as causing so many health problems.

As I mentioned above, I have found deep breathing techniques, yoga, and meditation really important and a great way of combating stress.

Let's be realistic the big medical and health companies aren't going to promote anti-aging through the things I just said, they are going to promote it through new miracle pills, lotions and creams, there is a lot of money to be made from it so they will keep on doing it.

The people who buy these products don't have to alter their lifestyle one little bit so it suits them which is why it is so popular.

Is there a cure for aging?  ==>> Foods That Make You Look and Feel Younger

http://lifeandgreatness.com/foods-that-make-you-look-and-feel-younger/

We ultimately reap our rewards in our retirement, if you have invested some time and effort into your "health & fitness account", you will reap the rewards.

If you haven't then you won't!

You can actually measure your biological age online with a biological age calculator.

If all of the things, I have mentioned above didn't require effort or commitment then everyone would be running around into their 90s and later!!

But unfortunately we don't, we die much younger than that.

Depending on what stats you use, in 2010, US men were reported to live on average until about 77 or 78, and women on average live until 85 or 89 years old.

Do it naturally and do it right.

Let me know your thoughts on this topic, comment below, I really want to know what you think.

Thanks for reading, take care,

What Happens When You Don’t Drink Enough Water?

Your age, sex, location, and fat index (BMI) will determine how much water you need and how much you can retain. The average human body is between 55–60% water.

You may think that water is needed by the body only as a medium for blood. But an adult’s brain and heart are about 3/4 water, roughly the amount of moisture in a banana; even seemingly dry bones are 31% water; muscles are about 70%; while lungs are 83% much like an apple. Water lubricates our joints, eyes, and internal organs regulate our body temperature and serve as a medium to nourish different parts of our body.

We lose water through sweat, urine, stools, and even exhaled breath. When we lose it in excess of what we consume, we put ourselves at a risk of dehydration. Drops in energy, mood, skin moisture, blood pressure, and signs of impaired cognition follow suit.

If you are diabetic or are an alcoholic, you can dehydrate more easily than others.

What Happens When You Don’t Drink Enough Water?

Here are signs you should look out for to understand if your water intake needs a boost:

1. You Feel Thirsty Often

The sensitive coordination between our tongues and brain neurones has been fine-tuned over eras of evolution to help maintain the right water balance. When you’re water reserves are running low, your body gives you an all-too-familiar signal – thirst. Your lips and mouth will feel dry, too.

You may not feel thirsty till you are 1% or 2% dehydrated already.

But here’s the twist. Much to our surprise, most of our fluid consumption is not really thirst driven.³ Fluids are part of our meals (soup, milk) and beverages (tea, coffee) mostly because of habit, a norm of social gatherings, or irresistible flavours. This means we may tend to ignore actual thirst signals. What’s more is that as we age, we tend to feel less thirsty.

So, while thirst is an easy-to-identify indicator of dehydration, we may easily dismiss it till we’re way past mere warning signs. This is also why we may start getting dehydrated before we realise we’re actually thirsty.

2. You Urinate Less Frequently And Your Urine Is Dark In Color

Your kidneys are crucial in maintaining your body’s water levels. Considering that most body fluid is lost through urine, it is understandable why.

Low water levels cause sensory receptors in the brain to signal the release of anti-diuretic hormones. On reaching the kidneys, these hormones create cellular water channels called aquaporins that allow the blood to hold back more water. This is turn concentrates your urine and decreases the number of times you urinate or feel the urge to do so.

If your urine is any colour other than a pale yellow or if you urinate fewer than 5 or 6 times a day, you need to investigate your water intake and take action.

The longer the intervals between your visits to the John, the darker your urine gets. You should be concerned if your urine is dark yellow with a strong odor. If it is brown or reddish or if you don’t urinate for 8 hours in a stretch, see a doctor.

3. You Feel Constipated

In addition to reduced physical activity and low intake of dietary fiber, mild dehydration also can be a risk factor for constipation. With lesser water available to encourage bowel movements, you may find it difficult to pass stools.

4. You Develop A Weak, Rapid Pulse

When you’re not drinking enough water, your blood volumes decrease. Your heart has to compensate for this decrease as it tries to maintain consistent blood flow throughout the body. This is nothing short of overworking your heart. You may, thus, develop a weak, rapid pulse and experience palpitations. In very rare but severe cases of dehydration, this may even prove fatal.

Caution: It is important to bear in mind that an accelerated heart rate is not an exclusive symptom of dehydration. It may be indicative of more serious heart complications. If a glass or two of water does not help calm you down, seek immediate medical help.

5. You Tire Easily And Are Often Confused

Carrying forward from the previous sign, an overworked heart may cause you to tire easily and experience heat exhaustion.

In one study, women deprived of fluids for 24 hours were less alert, felt more drowsy, tired, and confused. In another study, men experienced similar symptoms when they lost fluids equivalent to 1.6% of their body weight.

6. You Can’t Think And Mood Swings Make It Worse

Even mild dehydration can affect how you perceive daily tasks – walking to the supermarket, typing out an Excel sheet, or even leisurely reading a novel. If you don’t drink enough water, these simple tasks may require a conscious effort to concentrate. Women seem to be more affected than men in this regard, it is not yet clear why.

7. You Have Migraine Headaches

Water deprivation has been pinned as a trigger for migraines, along with the increased irritability and impaired concentration that it brings with it.

Individuals suffering from water deprivation-induced migraine headaches find relief on drinking water within 30 minutes to 3 hours.

As your blood vessels try and work with the lower volumes of blood when you are dehydrated, they may constrict to maintain a steady blood flow. Parts of your brain may even actually shrink due to intracranial dehydration. This is why some people may experience severe headaches.

8. Your Skin Remains Tented When Pinched

Your skin is 30% water, serving as a natural waterproofing for your body. If you’re not drinking enough water, you compromise your skin’s elasticity. Water demands within the body are prioritised to important internal organs, drawing water away from the skin. Dried, shrivelled skin and skin that looks grey or feels cool to touch is often consequential.

Pinch the skin of your lower arm or abdomen. If it doesn’t spring back immediately and stays tented for half a second or more, you are likely dehydrated.

9. You Feel Lightheaded

Less water in your body can translate to a fall in blood pressure and, in severe cases, even fainting.¹⁵ This is like the head rush you feel when you sit or stand suddenly.

Dehydration Doesn’t Cause Muscle Cramps

If you indulge in intense physical activity, playing a sport or maximising your workouts, you have probably experienced involuntary muscle twitching that develops into cramping at some point. A common condition affecting endurance athletes is exercise-associated muscle cramps (EAMC). It was previously believed that dehydration and salt (sodium) losses were responsible for the severe cramps, however, recent research suggests otherwise. A neurogenic malfunction associated with increased running speed and previous cramps seem to be the real trigger.

A Few Things To Remember

·        The recommended daily intake of water is 2.4–3.7 liters for men and 2.1–2.7 liters for women.

·        If you’re pregnant or breastfeeding or you exercise regularly, consciously drink more than the recommended values – at least 3 liters if you’re pregnant and 3.8 liters if you’re nursing.

·        You can also increase your water intake by eating strawberries, cucumbers, watermelons, and broccoli that are over 90% water. This will help reduce your risks of strokes, diabetes, and certain types of cancer.

·        All fluids do not help rehydrate. Most of the fluids we drink are flavoured with salt or sugar. This does not help replenish our body’s water but instead exacerbates its loss.

·        Observe and track the colour of your urine regularly. Anything other than a pale yellow needs to be investigated.

Whether you are seated at a desk all day or practice soccer 7 days a week, the need for you to stay well hydrated holds the same weight age.

                                                                                                                                                                                                                                 source: Dehydrattation