Why You Should Stretch Before Bed

If you stretch in the morning before getting up, you know it can be a great way to let oxygen into the bloodstream. It perks muscles up, allows them to breathe, and is a quick way to jumpstart your entire body for the day. And those are only a handful of perks that come with muscles that are regularly stretched. It can also be beneficial to stretch at night – essentially "waking up" the muscles before bed. 

Why? Stretching also relaxes and soothes the muscles. It helps ease them into rest, and pulls out excess tightness or tension that was hiding deep within. Focusing on the back especially will also help your spine and bones settle, which can then reduce sleeping pains. As we rest, the body often falls into awkward positions, which then cause aches and pains. But by promoting better alignment early on, you can reduce these painful layouts before they take place. 

Do You Need a Routine?

Maybe. If you have a particular area that bothers you (any time of day), talk to a doctor or sleeping specialist about stretches that might help. Either by toning, or strengthening a specific area. Or, experiment on your own and see which movements provide the best relief. Tips and tutorials can also be found online, especially when using props like a foam roller or a stretching band. You might even find that you like additional stretches from a workout perspective, not just because they help you relax. 

Stretching, when paired with a healthy sleep routine, can work to greatly increase your body's efficiency levels. As well as your ability to res and ongoing comfort patterns. Consider starting your own stretching regimen for an easy, effective way to prep your body for deep and restful sleep.  

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Can Hugs Make You Feel Younger?

Every now and then there’s a study that comes out with completely unique information. Whether it’s how to improve health, combat a certain illness, or just stats about how vitamins are affecting others, it gives us a glimpse into how we’re affected by everyday situations. But this latest release just may take the cake. Scientists are now showing results that hugs can make us feel younger. Providing what is known as the “cuddle hormone,” research shows that regular hugs can not only leave you more energized, but promote better bone and muscle health. All from just giving more hugs. 

The study was performed at the University of California, Berkeley, where it was found that the “cuddle hormone” or oxytocin helps those with muscle injuries heal more quickly. It’s a substance that the body creates and releases naturally when physical touching takes place. The study also found that oxytocin naturally decreases with age. But through regular touching – or injections of the substance – subjects were still found to heal at an increased pace whether suffering from a muscle or bone related injury.

The injections were also found to be safe, though natural versions of oxytocin appeared to have a better influence over patients. 

What the Results Mean

The research is in, folks, time to get hugging in order to feel younger. And to heal any ongoing injuries, especially those that involve the muscles or bones. It may not yet be doctor recommended, but that doesn’t mean patients can’t test out the theory for themselves. If it works, you can jumpstart your way to a speedy recovery, and if it doesn’t, all it cost you is a little up-close and personal time with those to whom you’re closest. Not exactly a con from any standpoint. 

To improve your health as well as your everyday mood, consider giving more hugs on a daily basis. 

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Kids' Exercise Leads to Strong Bones Later

There are few things in life that exercise can’t help promote. From weight loss, to more energy, to how well you sleep each night, regular movement helps get your body in shape. On the inside and the out. According to a new study, however, this proven theory is taken one step further. By looking at how kids move vs. their older counterparts, researchers have found that regular exercise among children will lead to stronger bones in adults. 

It even shows that adults who exercise can increase their bones’ current health. Whether starting young or old, exercise is a simple (and healthy) way to better add mass and strength to your bones.

Why Bones Can Strengthen Over Time

Like any body part, the more you use it, the more defined and developed it will become. Just as muscles grow from lifting weights, bones will harden from impact from walking, running, and more. The more often you work these body parts, the more they’re able to grow into stronger versions of themselves.

This can also be attributed to blood flow. As one gets the heart pumping, blood moves more quickly through the veins. With this increase in pace, more nutrients can reach extremities in a shorter amount of time, increasing their ability to absorb much-needed vitamins. 

Kids and Bone Health

As for the importance of exercise in kids, the results speak for themselves. Because so much groundwork is set during one’s younger years, the stronger and more efficiently their bones can grow, the more likely they’ll last. Think of a building’s foundation – a cement wall is going to last longer than one made of brick or plywood, while cracks and shifts can weaken even the thickest of walls. But by making sure the walls are as sturdy as possible from the get-go, however, damage can be kept at bay. [Philly]

No matter your age, regular exercise can do wonders for your bone health. Remember to get moving to help keep bones strong. 

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3 Ways to Increase your Bone Density

Strong bones are one of the most important parts to a healthy lifestyle. And our teachers have been telling us bout it for years. Through encouraging us to drink our milk and eat all our lunches, they’ve reminded just what the right substances can do for our bones. But now that it’s later in life, those same values haven’t changed –there just isn’t someone reminding us about it each afternoon.

To make the most of your existing bone density – and to increase that level – follow these easy steps. Just by adjusting daily habits, you can work toward stronger bones on the inside out.

1. Take in More Calcium

This one is obvious. But without calcium, bones can’t build or repair themselves. Be sure to take in a steady level of calcium each day to achieve maximum results. And if you’re not a big fan of milk, look to dairy products or alternative foods instead.

2. Pair it with Vitamin D

Another important substance is vitamin D, which allows the body to absorb ample amounts of calcium. Contrary to popular belief, you can’t get this by spending a day in the sun (though that helps the body absorb the vitamin). Be sure to look for foods or supplements with vitamin D to increase your levels on a daily basis.

3. Get Moving

Believe it or not, bone density is directly reflected by the amount of movement and impact on the bones. By running, walking, and stretching as a routine, you can increase bone density through movement alone. Look to specific exercises that target different bones, or try all-over work outs to strengthen the body as a whole.

Whether you’re the victim of a bad bone density test or are just needing to bulk up your bones, look to the above for easy, yet effective, strengthening methods.

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The Internal Health Benefits of Calcium

It’s no secret that calcium is an important part of one’s diet. From a young age, we’re taught to drink plenty of milk, to take in the right levels of vitamins, and to not let our taste buds get in the way. Milk, and other forms of calcium, are important, and without them our bodies wouldn’t be able to properly function. There’s also plenty of proof behind this slated motion. Calcium = proper health from the inside out.

Here’s why:

It Makes for Strong, Healthy Bones

Even if you prefer to take your calcium in non-dairy form, there are plenty of health benefits to be had. Calcium helps build strong bones by way of size and density. Children should consume calcium on a regular basis, but so should adults. As we age, bone health tends to decline, and replenishing ourselves with enough calcium allows them to naturally repair. Without proper bone health, one is susceptible to injury, disease, or chronic bad posture – all of which can affect everyday functions, such as blood flow and digestion.

It Improves your Blood Pressure

Though this perk is dairy specific, it doesn’t make it any less important. Studies show that consuming three portions of dairy and five of fruits and veggies can help regulate blood pressure. Look to this natural dietary fix when the doctor mentions high numbers, or just to stay healthy year round.

It Reduces Your Risk for Disease

Taking in a steady amount of dairy has been linked to a reduced chance for cancer, cardiovascular disease, diabetes, and obesity. Combined with fruits, veggies, and other healthy foods (on a regular basis), this well-balanced intake can prep the body for a better fighting chance against disease. And avoiding these illnesses can also mean better eating habits, healthier blood flow, and steering clear of all the sicknesses’ nasty side effects, such as sleep apnea, chronic pain, and frequent hospital visits.

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