INSIDE OUT - Dein Immunkick für kalte Wintertage

Ja, wir sind wieder mittendrin in dieser einen Zeit im Jahr, in der wir das Gefühl haben, unseren Körper ganz besonders schützen zu müssen, denn zu viele Menschen um uns herum kämpfen mit einer Erkältung, Fieber und anderen lästigen Krankheitssymptomen. Jetzt bloß nicht anstecken und darauf hoffen, dass unser Immunsystem stabil genug ist, sich erfolgreich dagegen zu wehren. Wer allerdings nicht nur darauf hoffen will, dass der Kelch der Ansteckung an einem vorbeizieht, kann so einiges aktiv dafür tun, den eigenen Körper und das Immunsystem zu stärken. Die beste Basis bildet - wie so häufig - unsere Ernährung. Hier kommen ein paar der entscheidenden Tipps für euch, um euch möglichst gesund durch die nasskalten Wintertage zu bringen.

Carolin Arndt

HAPPY HERBST: Wie deine Ernährung dich auch an dunkleren Herbsttagen einfach strahlen lässt

Damit du die kommende Zeit gut gelaunt überstehst und auch an dem einen oder anderen dunkleren Herbsttag dein Strahlen nicht verlierst, möchte ich dir hier ein paar Tipps geben, wie du täglich mit der richtigen Ernährung dafür sorgen kannst, dich gut zu fühlen und dem herbstlichen Stimmungstief zu entkommen.

Carolin Arndt

Running to fight depression - an effective way?

For what reasons jogging can be an effective weapon against depression and how such "exercise therapy" could look like, we will show you in the following article.

How advisable is exercise during menstruation?

Is sport advisable during menstruation? This is a frequently asked question. We will give you some important information on this topic.

Stress & Why it Promotes Weight Gain and Illness

We all know it, we all have it: stress. Whether in everyday life, at work or in our free time, stress is unfortunately often our constant companion. In small doses, stress makes sense. For example, it can enable us to have more energy for a short time, to increase our performance and to focus on the present. But too much stress paralyzes us, making us unable to move and think. And that's not all: stress affects our entire body including the musculoskeletal, respiratory, cardiovascular, gastrointestinal, nervous and reproductive systems. In this article, we explain exactly what happens:

This is how the neck and back affect each other

Nackenverspannungen zählen zu den häufigsten Rückenbeschwerden … Moment, der der Nacken zählt zum Rücken dazu? Das stimmt tatsächlich, denn durch unsere Wirbelsäule sind Nacken und Rücken direkt miteinander verbunden. Die Hals- und die Brustwirbel liegen direkt aneinander. Daher beeinflusst unser Nacken direkt unseren Rücken – und andersherum. Doch was bedeutet das genau, wenn Verspannungen auftreten? Und was kannst du aktiv tun, um sowohl deinem Nacken als auch deinem Rücken Gutes zu tun? Das schauen wir uns jetzt an:

Right or wrong? Current knowledge on the immune system

The immune system has a vital task: it protects your body from harmful viruses, substances, germs and cell changes. With such an important task, it is understandable that our immune system is made up of different organs, cells and proteins. As long as your immune system is functioning properly, you hardly notice it. However, if it no longer works properly, e.g. B. is weakened or cannot fight particularly aggressive germs, one becomes ill.

Hormones: 3 facts that hardly anyone knows

In the morning, a rising cortisol level helps us get out of bed, during the day the hormone leptin signals to us that we are hungry and as soon as we eat something, the hormone ghrelin shows us that we are full. When it's time for bed at night, melatonin lulls us to sleep. All these hormones are indispensable as little helpers in our everyday lives. Although many hormones and their influence on our body are known, there are still some facts that hardly anyone knows and of which we would like to introduce 3 to you in this article.

Sport while you have a cold: do's and don'ts in the flu season

The cold season is just around the corner and not only Corona will spread again, but also the classic flu and colds. How can you best prepare for this and when is it better to give up sport for a few days?

Sports against stress: These sports exercises help to reduce stress

Many of us probably don't even know what it feels like to get through the day without stress. However, since this permanent state of excitement is anything but healthy, here are some sports exercises that will help you to reduce stress and lead to a healthier life.

5 effective exercises against back pain and tension

Are you looking for exercises against back pain and tension? In this article you will find information about the alleged causes and 5 effective exercises to relieve back pain!

Pain from sitting all day? These 5 stretching exercises will help you

Viele Berufe finden vorwiegend sitzend statt. Gerade in diesem speziellen Jahr haben zusätzlich auch viele Firmen zumindest anteilsmäßig auf Home Office umgestellt wegen der Corona-Krise. Das bedeutet für viele, dass sie nun nicht mal mehr aufstehen müssen, um in die Arbeit zu kommen, sie sitzen sohin insgesamt noch länger.

5 Ways How To Naturally Increase Your Energy Levels

1. Get plenty of sleep Sleep is probably the most important energy booster. For good quality sleep, reduce your exposure to unnatural light (eg. phones, laptops, computers, TV) after 7pm – the high levels of (blue) light can suppress melatonin, the sleep hormone. Don't forget that sleep deprivation is accumulative and may take several days to weeks to re-balance. If you're still feeling with low energy levels during the day, take a 30 minute siesta mid-afternoon. 2. Early morning exercise Early morning exercise is a great way to fire up your metabolism and boost your energy levels for the rest of the day. Be sure to perform light to moderate intensity exercise, with a focus on mobility and whole body movements. Activities like brisk walking, yoga or even light circuit training will enhance circulation, oxygen uptake, and nutrient delivery for the rest of the day. 3. Manage stress While acute stress can increase metabolism (through adrenaline and cortisol release), chronic stress can cause a drop in metabolism and energy levels. If you have stress in your daily lifestyle, look for common signs, including insomnia, fatigue, cold hands/feet, poor recovery, weight gain – and explore ways to manage your stress. Daily meditation, lunchtime walks, and breathing techniques are some of the ways you can immediately reduce stress and boost energy levels. 4. Eat regularly Probably the most obvious yet least adhered way to increase energy levels is to eat regularly during the day. Adequate consumption of carbohydrates will prevent energy drops. Learn to identify when your metabolism is running low, and be sure to eat. Indicators of a low metabolism include cold hands and feet, loss of concentration and general feelings of lethargy – listen out for the signs and eat accordingly. 5. Pimp your coffee While excess caffeine consumption should be avoided, treat yourself to a mid-morning (single shot) coffee as an extra metabolic stimulant. For slow-releasing energy, add coconut oil, cream, and honey to sweeten. Be sure to avoid caffeine after midday.

Breathing Techniques To Enhance Fitness And Health

Breathing Techniques While Exercising Strength Training When lifting weights or doing other resistance exercises, exhale during the difficult part of the exercise. For the most part, this will be during the lifting or pushing phase of the movement. When you exhale, your core tightens, giving you more stability and strength to power through the movement and to reduce your risk of injury. Inhale as you slowly release back to start, taking care to keep your core engaged. Cardio When you are performing aerobic exercises, like running, try to time your breathing to the cadence of your movements, in this case, your steps. For example, breathe in for two steps and then out for two. By keeping your breath in rhythm, your bringing a steady flow of oxygen to your muscles to give them the strength to keep going. At an easy pace, you should be able to breathe through your nose, which has the added benefit of filtering and warming the air before it reaches your lungs. However, at more strenuous levels of exertion, it is typically easier to breathe through your mouth to get maximum oxygen intake. Stretching During stretching, your goal is to extend and elongate your muscles, so do the same with your breathing. Focus on breathing in deeply and letting the exhale follow naturally. With this healthy breathing technique, you slow your body down, which helps your muscles to relax. This allows you to get deeper stretches and helps to reduce your risk of strain from overstretching. Keep your breathing slow and steady throughout your stretching routine. Recovery Your body needs to recover in between exercise sets, so practice this healthy breathing technique to get your muscles ready for their next challenge: Instead of breathing into your chest, focus on expanding your belly instead. By using your diaphragm to stretch your lungs, you body is able to take in more oxygen than if you were breathing normally. This helps to bring that oxygen to your muscles so that they can recover faster and you can get back to your workout. Throughout the Day At Your Desk In today's modern world of technology, more people than ever spend the bulk of their days hunched over a keyboard at their desks. On top of that, the fast pace of the business world leaves many workers stressed out throughout the day. Try to take short breaks from working about every hour to practice healthy breathing. If you have a private office or don't mind strange looks from your coworkers, lie on the floor with your legs up the wall and perform the diaphragm breathing technique from the recovery section, above. If lying on the floor isn't an option, you can stay at your desk, but make sure that you sit up straight, pull your shoulders back and elongate your neck. Before Bed If you often have difficulty falling asleep, this healthy breathing technique may help you to relax more quickly. Start by inhaling through your nose as you count to four. Then, hold your breath and count to seven. Finally, exhale through your mouth as you count to eight. Repeat the cycle for four total breaths. Holding your breath gives your body the chance to absorb the maximum amount of oxygen, which contributes to relaxation.

Top 5 Benefits of Exercise For Your Brain

Improves Memory When you exercise, blood flow increases throughout your body, including to your brain. Over time, this increased blood flow leads to the growth of new blood vessels in your brain. These blood vessels can then carry more oxygen where you need it, resulting in improved brain function. Another one of the benefits of exercise, found in a study by the National Cheng Kung University in Taiwan, is that exercise stimulates the release of growth factors into your brain cells to help them replicate and regenerate, which can help to stave off neurodegenerative conditions like dementia and Alzheimer's. Reduces Stress and Improves Moods During exercise, endorphins are released into your brain and nervous system. These feel-good neurotransmitters have a similar effect to opiates or antidepressants, causing you to feel happy and content. They even have "therapeutic and preventative effects on depression," according to a study conducted by the University of California, Irvine. This positive feeling stays with you for hours after you have finished exercising as the endorphins work their way throughout your body. This can help to improve your response to stress as well, leading you to react more calmly to problems, rather than immediately jumping into tense mode. It can also contribute to personal relationships, as you will be less likely to spring to anger and will be a more agreeable person to be around. Increases Sleep Efficiency Another one of the benefits of exercise for your brain is that it helps you sleep better at night. Not only have you utilized more of your body's daily storage of energy, but you also have all those feel-good neurotransmitters flowing through your body and reducing stress, which keeps many people up at night. Getting more and better sleep also helps your brain during the day. When you're fully rested, your brain is able to function at its optimal level, resulting in better concentration and focus while you're working. Improves Coordination Improved coordination is one of the benefits of exercise affecting both your body and brain. As you perform exercises that challenge your body, your brain must contribute to control your movements. This effect is compounded when performing complex, full-body movements in rapid succession, like in a kickboxing class or circuit training, as your brain must constantly make adjustments to move your limbs correctly. You'll notice this effect in your daily life, as you'll feel more comfortable and confident in your movements as you complete activities, which helps to prevent injury as well. Improves Focus According to Wendy A. Suzuki, a neural science and psychology professor at New York University, her research lab demonstrated that regular exercise can improve your ability to focus and to shift that focus between tasks quickly and efficiently. This is one of the benefits of exercise that you can see the effects of right away, even if you only exercise casually. With the increased blood flow to your brain, you'll notice heightened levels of attention and much greater ease in concentrating on the task at hand. So what are you waiting for? With all of these exciting benefits of exercise for your brain, there's no reason for you to delay getting into shape both physically and mentally. Head over to EVO to get a workout in today and start reaping the benefits. Your body and brain will thank you!