Exercises For Lower Back Pain, 6 Healthy Habits, and The Role Of Carbs

Nutrition Corner

The World Health Organization has released new publications presenting the latest scientific thinking regarding the role of fats and carbohydrates in a healthy diet.

Adding more olive oil to your diet could reduce the risk of dying from dementia, new research shows.

Recipe for The Day

Peach Pie Smoothie Recipe - Fresh, ripe and juicy peaches just scream summer, and I've found that the sweetness of peaches is equally at home in a pie or in a smoothie. Once you've tried this fresh peach smoothie, you just may agree that it's the next best thing to a slice of peach pie (or, if you're thirsty or in a hurry, it's even better).

Lifestyle & Fitness Focus

The Four Steps to Change Anything In Your Life

• Accept - Acceptance is about taking an audit of how things are and then accepting them, wholesale and without judgement.

• Clear - The present moment is all that's real. We can't create a new future from the past, and we certainly can't do it in the future. It's all about what we do right now.

• Practice gratitude - You can't sit around saying that you want to run a successful business, all the while looking at others who are, and thinking of them as "other" in some way. Work on becoming that person first, and the universe will fill in the gaps.

• Listen - This is the human part. We can't be "switched on" all the time. We will falter in the face of stress, trauma and life. That's okay! If we can honor that — by learning to listen to ourselves and our bodies, hear what it's telling us, and make space for it — we should always be able to get back on course.

Find Your 'Kenergy' with These 6 Healthy Habits

• Going for regular check-ups with your doctor - When was the last time you went for a check-up? Studies have found that many men think they’re healthier than they are, with a survey conducted by The Harris Poll for Orlando Health found that one-third of men skip annual exams.

• Prioritize good sleep - ResearchTrusted Source suggests that more than a third of US adults sleep less than seven hours a night on average, and approximately one in five men have insomnia.

• Mind your mental health - Research has shown that approximately 40% of men won’t talk about their mental health.

• Believe in yourself - If you’ve watched the Barbie movie, you’ll know that Ken is a character that doesn’t take himself too seriously, something which requires confidence and self-belief. He’s also happy to sit back and let Barbie take the lead. So, how can you make like Ken and develop a strong sense of self-belief? First things first, pay attention to your thoughts.

• Look after your skin - Aside from his bright blonde hair and chiseled physique, Ken also has impeccable skin. However, according to a 2022 study, many men are embarrassed to use skincare products, with the study authors concluding that male grooming products are a form of invisible consumption. Looking after your skin is nothing to be embarrassed about. In fact, it’s vital to maintain good skin health and to fend off issues like dryness, acne, and skin cancer.

• Eat a healthier diet - Most of us know the importance of eating a healthy diet. Unhealthy eating habits, such as high intake of processed foods, sugars, and unhealthy fats, can lead to weight gain, obesity, and cardiovascular issues like heart diseases and high blood pressure.

The Five Ways Why Authorship Is A Game-Changer For Entrepreneurs.

• Establish authority — As an entrepreneur, you've likely garnered a wealth of knowledge from your experiences. Writing a book about your journey or the lessons you've learned provides concrete evidence of your expertise. It allows you to stand out in your industry, build credibility and become a go-to resource for others in your field.

• Reach a broader audience — Regardless of how successful an entrepreneur you are, there's always a limit to how many people you can reach personally. A book, however, has virtually no boundaries. Individuals worldwide can read it, thereby amplifying your voice and influence.

• Enhance marketing efforts — In an age where consumers are inundated with advertisements, a book can be an impactful and subtle marketing tool. By providing valuable content, you promote your brand without overtly selling anything. As a result, readers are more likely to engage with your message, leading to increased brand awareness and customer loyalty.

• Diversify revenue streams — Aside from the potential book sales, authorship can open doors to new revenue opportunities. These can include speaking engagements, consulting gigs, online courses and more. Your book essentially becomes a platform for expanding your entrepreneurial ventures.

• Create a lasting legacy — Books have a timeless nature to them. Long after you've retired from active business, your book can continue to inspire, educate and influence others. It's a way of leaving a lasting legacy in your field.

The 5 Best Exercises for Lower Back Pain, According to a Personal Trainer

• Bird Dog - It's great at stabilizing the entire core and helps counter the muscle imbalance caused by sitting.

• Glute Bridge - The glute bridge exercise helps strengthen the glutes while also stretching the hip flexors. Because you begin by lying on your back, it's also easier to ensure your pelvis is properly aligned to counter the muscle imbalance created by sitting.

• Superman - Not only does the Superman exercise work your core and glutes, but it also works your entire posterior chain (the muscles along the backside of your body). When sitting and rounding our bodies forward, the entire posterior chain may be underutilized, and this is a great exercise for countering that and reducing lower back pain.

• Dead Bug - The dead bug is my favorite core exercise for lower back pain because it's great at isolating the core while supporting the lower back and maintaining proper pelvic alignment.

• Donkey Kicks - Donkey kicks are sometimes simply called hip extensions, meaning you stretch your hip flexors to squeeze the glutes. The hands and knees position of this move also works the core similar to the bird dog exercise, but with a larger emphasis on the glutes.

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