We all know that exercise is good for us, for both our physical and mental wellbeing, but it can come with a painful side-effect: muscle soreness.
Fortunately, we don't have to hobble around in agony for days after a workout, as there are things we can do to reduce soreness and we will list these below.
Of course, if pain persists after trying one or some of the following ideas, be sure to see your doctor.
#1: Stay hydrated
You should stay hydrated during a workout to prevent dehydration and to keep your energy levels up, and you should hydrate after your workout too. The fluids that pass through your system ease inflammation and deliver nutrients to your muscles to aid with recovery, so remember to top yourself up with water at regular intervals.
#2: Have something to eat after your workout
When you feed your muscles the nutrients they need to repair and become stronger, you will quicken the recovery process. You need a healthy balance of protein, carbs, and fat to aid your recovery, so consider this when preparing your post-workout snacks.
For protein, consider:
Protein shakes
Eggs
Cottage cheese
Protein bars
Chicken
For carbs, consider:
Chocolate milk
Oatmeal
Whole grain bread
Rice cakes
Berries
For fat, consider:
Avocado
Nuts
Trail mix (dried fruits and nuts)
Full fat yoghurt
#3: Keep moving
You shouldn't exert your body when you're feeling sore, of course. However, it's still acceptable to do some light exercises, providing you aren't in a great deal of pain after your workout.
A slow walk or some light stretching can get the blood pumping through your body and this will get the nutrients needed for your recovery through your body that bit faster.
The unconditional love of black women, especially African women, for Ankara styles is heart-warming. I have previously shared lots of posts about the latest Ankara styles and how beautiful Ankara is. Honestly, Ankara is beautiful and unique. Designers have taken Ankara to another level and you can now wear Ankara to any occasion and look good.
Over in Africa, Ankara is the traditional dress. What makes the difference is the style, material type, cultural heritage, and representation. Nevertheless, these stunning Ankara styles are trending on Instagram, have caught the attention of so many, and have been pinned on Pinterest. We have put together our top Ankara top picks worn by the beautiful Ghana women making the rounds on Instagram.
Why do people love wearing Ankara?
Ghanaian women are posting different Ankara styles, and the beauty of it is what we will share with you. These are questions we may or may not have answers to, but below are 63 of the hottest and most elegant Ankara styles worn by Ghanaian and Nigerian women to try now.
Do you own a pair of Ankara dresses?
Are you looking for the latest Ankara dress style to take to your designer?
Why do you love Ankara?
It's common knowledge that adding prints to our wardrobe makes our looks more unique and interesting. African prints are well-known for their intricate design compositions that depict African culture, tradition, and history. Knowing the history of Ankara fabric and African prints can help you tell a story through your clothing or simply improve your sense of style.
Can you really believe that African textiles didn't start out in Africa? In 1846, Dutch businessman Pieter Fentener Van Vlissingen industrialised the process of printing on batiks, a type of fabric widely worn in Indonesia. Yes, Indonesia was the birthplace of the fabric known as "Kitenge" in East Africa and "Ankara" in West Africa.
Ankara fabric, known for its vibrant African-inspired prints, can be made either by hand or by industrial-sized textile mills. If you're looking for a one-of-a-kind African print, handcrafted Ankara is the way to go because no two pieces will ever be exactly alike.
Take a good look and download 63 Unique Ankara Styles Ghanaian Women Love.
This year, back-to-school initiatives promote a secure return to full-time, in-person education in order to improve kids' academic and psychological well-being. Even though it may be tempting to keep summertime sleep patterns, it's important for kids to have a regular schedule where they sleep when it's dark and are awake when it's light. This is how our bodies work best. This is valid for home schooling families as well; no child should spend the entire morning in bed, even if the trip to school only requires a short walk to the kitchen table, allowing for more sleep than those who must take an early bus.
All of us need to sleep, but children especially need to sleep. Children who don't get enough good sleep are more likely to experience learning difficulties, behavioural issues, and health problems.
All of us need to sleep, but children especially need to sleep. Children who don't get enough good sleep are more likely to experience learning difficulties, behavioural issues, and health problems.
Here are a few easy steps you can take to ensure that your child gets the rest they require.
Photo by Andrea Piacquadio
Have a schedule for
Our bodies function best when we go to bed and wake up at around the same time each day.
Eight to ten hours of sleep is required for teens and children. Count back 10 hours from the time your child is supposed to wake up in the morning. They should be getting ready for bed around that time (for younger children, count back 11 hours).
For instance, if your teen must get up at 7, they should be dressed and in bed by 9 p.m. (since most of us don't fall asleep as soon as our head strikes the pillow). By around age 8, a younger child should begin getting ready (showering, etc.).
Probiotics are living microorganisms that, ideally, provide health advantages regardless of where in the body they are used. There are pills and powders that can be taken by mouth and suppository capsules that are injected into the vagina that contain these microorganisms.
We are led to assume by advertisements that vaginal probiotics, like douches, will somehow improve our health or make us feel "cleaner." Some ads say that these products help prevent or treat things like yeast infections, bacterial vaginosis, and urinary tract infections.
We are led to assume by advertisements that vaginal probiotics, like douches, will somehow improve our health or make us feel "cleaner." Some ads say that these products help prevent or treat things like yeast infections, bacterial vaginosis, and urinary tract infections.
Women screened early are less likely to develop colorectal cancer.
A new study shows that women who start testing for colorectal cancer at 45 are much less likely to get the disease than those who don't test or who start testing at 50. The study's results, which were published online by JAMA Oncology on May 5, 2022, back up new national guidelines that say colorectal screening should start at age 45 instead of 50. This is because the number of young adults with colorectal cancer has gone up by 50% over the past 50 years.
The study, directed by Harvard researchers, analyzed 111,801 women (average age: 36) from the Nurses' Health Study II who were followed from 1991 to 2017. Every two years, participants reported whether or not they had undergone a colonoscopy or sigmoidoscopy, examinations that use a flexible tube and a camera to examine the colon and rectum. The tests allow doctors to find cancers early on and remove polyps that could turn into cancer.
Things to Think About Before Starting Your Cryptocurrency Investment Journey
Deciding to start investing can be an exciting time. Knowing that you will be taking a more responsible and considered approach to your savings can make you feel more accomplished and allow you to better plan out your budget. There are many different things you can invest in, but cryptocurrency continues to be a favorite for many, regardless of its volatility and the recent troubles the market has faced. If you’re looking to start investing in cryptocurrency, consider a few things before you begin.Consider Why You Want To Invest.
First, you want to consider why you’re interested in investing. Your long-term goals are an important thing to consider here. If, for example, you’re interested in investing in cryptocurrency as some sort of get-rich-quick scheme, then you’ll be disappointed. While we’ve all heard the amazing success stories of the overnight millionaires who invested early in certain popular cryptocurrencies today, that doesn’t happen anymore. While the markets are volatile and can jump in value significantly, you’re unlikely to see any crypto coin become big money in the way that bitcoin did. However, if you’re looking to invest in a marketplace that doesn’t stagnate and is constantly on the move, then the cryptocurrency market may be for you. It’s a high risk, but that does mean there is potential for high rewards too.
First, you want to consider why you’re interested in investing. Your long-term goals are an important thing to consider here. If, for example, you’re interested in investing in cryptocurrency as some sort of get-rich-quick scheme, then you’ll be disappointed. While we’ve all heard the amazing success stories of the overnight millionaires who invested early in certain popular cryptocurrencies today, that doesn’t happen anymore. While the markets are volatile and can jump in value significantly, you’re unlikely to see any crypto coin become big money in the way that bitcoin did. However, if you’re looking to invest in a marketplace that doesn’t stagnate and is constantly on the move, then the cryptocurrency market may be for you. It’s a high risk, but that does mean there is potential for high rewards too.
Content. You can't avoid it if you're a digital marketer. Whether it's videos, social media posts, native ads, landing pages, marketing emails, or blog entries, all online marketing revolves around content.
It's reflected in marketing budgets. Companies are boosting their expenditure on content marketing, according to a SEMrush survey; nearly half of respondents claim they spend more than $10K on annual content output, up from 38% in 2019.
The transition through menopause is indeed a time of confusion, and it can be challenging to keep up with all the ways your body is transforming. When you listen to your body, you should not disregard anything truly unusual. Specifically, you should inform your gynaecologist if you experience any of the following symptoms:
Vaginal odour, itching, or burning. Irritants, such as perfumed pantyliners or new soap, can temporarily trigger these symptoms. But if they recur frequently or worsen, your doctor may want to check for a sexually transmitted or vaginal infection.
Menstrual changes. Even though irregular periods are common during perimenopause, your physician will want to know if your menstrual cycles occur more frequently than every 21 days. She will also investigate if your menstrual cycles have become noticeably heavier or longer.
Vaginal odour, itching, or burning. Irritants, such as perfumed pantyliners or new soap, can temporarily trigger these symptoms. But if they recur frequently or worsen, your doctor may want to check for a sexually transmitted or vaginal infection.
Menstrual changes. Even though irregular periods are common during perimenopause, your physician will want to know if your menstrual cycles occur more frequently than every 21 days. She will also investigate if your menstrual cycles have become noticeably heavier or longer.
Pelvic discomfort or pain. Menstrual cramps and occasional pelvic twitches are normal. However, if pain or discomfort, including bloating, worsens over time, you should speak up. Uterine fibroids, endometriosis, ovarian cysts, and (rarely) cancer are potential causes.
New bleeding. If you haven't had a period for at least a year, unexpected bleeding could indicate uterine cancer or another potentially serious condition. An ultrasound or biopsy may be necessary.
Building happy teams has arguably never been more important than during the Great Resignation. Company executives battling to retain outstanding staff rely on certain basics such as bonuses, increased retirement contributions, and promotions.
These common strategies can undoubtedly motivate and entertain team members. However, with more companies dangling the same carrots, people tend to go toward the biggest ones. Then, every time someone leaves, you have to try to put your team back together again.
As employees seek professional fulfilment in areas other than their income, you have an opportunity to be creative. Here are three methods for creating a happier, more productive team.
1. Increase the volume of their workplace.
We never grow tired of wanting better toys. They may not be the same as those we had when we were younger, but we still adore them. At whatever age, our "stuff" keeps us happy and fulfilled.
Your team members may only require a desk, computer, chair, phone, wastebasket, and stapler. Giving them more than the minimal necessities, on the other hand, can make them feel special. You shouldn't have to spend too much money on it.
Not everyone can afford a corner office, but they can incorporate parts of one into their workspace. Consider light therapy lamps (often known as "happy lights") in windowless offices, as well as more ergonomic seats and footrests. Perhaps a team member would like a standing desk or a treadmill workstation to keep them moving as they work.
Obviously, there are several electronic devices that would warm the hearts and workstations of employees. Screens that are larger and of higher quality, monitor stands, and mouse pads that charge mobile devices are a few examples. In a less technological vein, green plants may do wonders for the aesthetic appeal of a sterile area.
The members of your team will not all desire the same creature comforts; therefore, you must cater to their specific desires and needs. Have kids prepare wish lists so you can assess the cost of the desired items and begin budgeting for them. Keep in mind that these workplace enhancements are significant contributors to both team happiness and productivity.
2. Organize extracurricular team activities.
Not only do members of the happiest teams work well together, but they also like each other. Logic dictates that if they love spending time together outside of work, they will be happier on the job. It is your responsibility to establish extracurricular opportunities that will strengthen these friendships.
Food and drink are always excellent opportunities for social interaction and conversation. Team breakfasts, lunches, and happy hours provide employees with an opportunity to unwind and enjoy one another's company. They are comparable to joyfully chaotic holiday family meals.
And don't overlook entertainment. Have various teams battle against one another for cheesy travelling trophies and boastful bragging rights. Who can answer the Wordle of the day in the fewest attempts and quickest time? Then there's bowling, NCAA basketball tournament brackets, and exciting Minecraft competitions.
Allowing staff time for activities while they are on the clock is one of the keys to team happiness here. You cannot expect a single father with a child to spend all night with the same folks he saw during the day. Furthermore, you don't want him to feel like he's missing out on the pleasure every time he prioritises his family.
Hosting these non-traditional corporate holiday parties will not prevent work from being completed. In contrast, coworkers tend to discuss work even in social settings. After dinner and a movie in the conference room, who knows what unique solutions your team may come up with?
How well is your cardiometabolic health?
The two most common causes of death in the US are heart attack and stroke, both types of cardiovascular disease. Risk factors include a family history of cardiovascular disease, smoking, diabetes, high cholesterol, and high blood pressure. Excess weight raises the probability that several of these risk factors will emerge.
Do you have optimal cardiovascular health? And have you minimised your risk factors for getting cardiovascular disease in the future? Sadly, research indicates that few Americans can affirmatively respond to these questions.
What is cardiometabolic health?
Your cardiovascular system includes your heart, blood, and blood vessels. Cardiometabolic health is a term that refers to a combination of many of these risk factors. To estimate how many people in the US have optimal cardiometabolic health, researchers published in the Journal of the American College of Cardiology reviewed survey results from more than 55,000 adults in the US. Optimal measurements were defined as all five of the following:
Normal blood sugar (without taking medicine to lower blood sugar).
Ideal cholestotal level (without taking cholesterol-lowering drugs).
normal blood pressure (without taking drugs to decrease blood pressure)
There was no evidence of cardiovascular illness, such as a prior heart attack or stroke.
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