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Latest news from SierraSil.

19 Habits Of Really Healthy Women

There are certain determinants of health that are largely, if not entirely, out of your control. But among the biggest factors that determines how healthy you age is not your genes but how well you live. Over-extended schedules or lazy, disordered attitudes can keep a lot women at the mercy of unhealthy lifestyle, generally bad nutritional habits. Aside from exercise as the proven fountain of youth, there are individual behaviors to help improve and maintain women’s health. Habits that have a direct and measurable impact on women’s bodies and minds, and that healthy women therefore embrace. Here are 19.

Read the entire article here:

http://www.huffingtonpost.com/2013/11/07/19-habits-really-healthy-women_n_4195352.html

10 Easy Tips for a Healthier Life

More and more research shows that the key to lifelong good health is what experts call — making simple changes in lifestyle. Of course, that includes stress management. The most common constraint to getting a healthier life is feeling overwhelmed by all the available advice and suggestions. Some people decide to make drastic changes, but when they face the difficulties, they lack the motivation and give up. It’s time to make some healthy lifestyle adjustments. One secret to healthy living is making small changes. It’s easy to build from here by adding more new healthy ways every day.

Read the entire article here:

http://www.boredpanda.com/10-easy-tips-for-a-healthier-life/

Exercise Cheats That Blow Your Calorie Burn

Poor exercise forms or bad workout habits are costing you precious calories. You won’t believe it, but they’re the very exercise cheats that can blow your calorie burn. From the way you hold a stretch to the way you swing your arms, and the things you do in between exercises, all has a BIG thing to say. When the going gets tough, you stop — and that easily cheats your workout. Simply showing up isn’t enough if you don’t put any real effort behind your moves. The solution? Get more out of those sweat sessions! Experts reveal the bad habits you don’t even realize you have.

Read the entire article here:

http://www.health.com/health/gallery/0,,20793631,00.html

4 Things You Need to Know About Foam Rolling

Foam rolling is a kind of exercise that allows the muscles to relax by activating the sensory receptors connecting your muscle fibers to your tendons. The firm, foam cylinders make it easy to massage your muscles by using your own body weight to press and roll against them. Foam rolling helps smooth out muscle obstructions helping to increase blood-flow within the muscle. This has helped many to discover how powerful a therapeutic tool foam rollers can be for promoting and maintaining optimal physical health. But before you get rolling, check out these 4 tips that you need to know about foam rolling.

Read the entire article here:

http://news.health.com/2014/03/26/4-things-you-need-to-know-about-foam-rolling/

A Natural (and Pretty!) Way to Relieve Stress

Did you know that ornamental plants can drastically reduce levels of stress? Researchers have now identified a natural and pretty way to relieve stress. Being surrounded by green plants is a good thing. It lifts and soothes moods. That’s because just touching smooth leaves has a calming effect. Not just that, real plants in your home and workplace cleans up indoor air. You can even grow medicinal herbs for some greenery around the house! So the next time stress strikes, grab a houseplant. Want some bonus? These three foolproof planters will help you plant a little happiness.

Read the entire article here:

http://news.health.com/2014/03/27/a-natural-and-pretty-way-to-relieve-stress/

Poor Sleep Increases Pain Risk — Especially as We Age

For many people, getting older means more frequent body aches and pains. Pain can occur, and re-occur, in specific sites around the body — the sore back, an aching knees, tension in the neck and shoulders — or pain can become more widespread and diffuse, affecting several areas of the body at once. Researchers at the United Kingdom’s Keele University investigated the factors that contribute to widespread pain — poor sleep increases pain risk, especially as we age. Older adults are significantly more likely to experience all types of pain. Research suggests that adults over the age of 65 are twice as likely as their younger counterparts to experience pain in some form.

Read the entire article here:

http://www.huffingtonpost.com/dr-michael-j-breus/sleep-tips_b_5049989.html

Avoid Injury with These 4 Stretching Exercises

People can hurt themselves when they work out. But there are simple steps that can help you avoid injury during your workout — stretching exercises. Every workout should begin with a warm-up and end with a cool-down period. These are stretching exercises that help your body get ready for training. Be sure to take the time to stretch after the workout, once your body has warmed up, rather than before you exercise (when muscles are cold and you could injure yourself). Check out our slideshow for tips on a few of our favorite stretches and work them into your regular routine.

Read the entire article here:

https://shine.yahoo.com/photos/avoid-injury-4-stretching-exercises-slideshow/

3 Tips for Doing CrossFit Without Getting Injured

Despite being categorized as an intense exercise, the great results CrossFit can offer has made it very popular that people want to give it a try. A typical CrossFit WOD (Workout of the Day) can include a short cardiovascular bout, or box jumps mixed with strength training exercises to keep the heart rate soaring for the entire workout. “All too often participants jump right in without understanding what they’re doing, which ups their injury risk,” says celeb trainer Yumi Lee Mathews, owner of Reebok CrossFit LAB in L.A. She shares 3 tips to help you do CrossFit without getting injured.

Read the entire article here:

http://news.health.com/2014/03/27/3-tips-for-doing-crossfit-without-getting-injured/

Your Knees and You on Warmer Weather

This warmer weather means we’re getting outside.  We’re stepping off the treadmills, away from the elliptical machines, and out of the pool. Instead you’re getting out for an evening power walk or run, riding your bike on the local bicycle paths or maybe you’re playing soccer or ultimate. What you may have noticed with this change in exercise and activity habits is some tightness, swelling, and creaking in your body. In particular, your knees might be a bit swollen and you might even be suffering from slightly sore knees.

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Don’t despair! This is simply your body reminding you to take things easy. Remember that while you were active during the winter months exercising indoors and in the pool, there are different impacts on your body when you change up your routine.

For example, when you were running indoors on the treadmill, the treadmill was providing you with some extra cushioning and you were essentially running on a flat surface in a straight line. Now when you’re running or power walking outside, you have to deal with uneven surfaces and the unforgiving hardness of the sidewalk. While these might seem like minor changes, for our knees these changes can result in a big impacts. This is why you might have swollen knees or sore knees after your walk or run.

If this swelling and soreness persists then you should definitely consult a health practitioner, but likely these sensations are a result of a change in your routine. To help ease the transition from indoor to outdoor exercise there are a few easy things you can do:

  • Warm-up lightly before starting your power walk or run. This means you start at a slower pace and gradually increase to your normal pace. You might even want to incorporate a 5-and-1 routine – five minutes at a slower pace and one minute at a moderate pace to help warm-up your knees and body.
  • Take a look at your shoes. If you’ve worn the same shoes indoors all winter, it is likely time for a new pair. Look at the heel and forefoot of your shoes – if the tread is worn down or your shoes simply feel“dead” then it’s time for some new ones. Visit a reputable running shoe store and be sure to take in your old shoes, so the staff can understand how you walk or run.
  • Stretch after your walk or run. Some simple stretches such as a calf stretch, hamstring stretch and quad stretch can help relieve muscle tightness. If you have a foam roller, roll out your calf and quad muscles.
  • Listen to your body. If your knees remain sore or the swelling is constant, it is time to give your body a rest. Visit your health practitioner to make sure there is not a more severe knee injury or underlying problem.
  • Look into a supplement such as SierraSil® Joint Formula14™. This proven supplement is popular with active people and professional athletes to help aid in muscle recovery and to help ease swelling in joints such as our knees.

Remember that patience early on in the spring, ensures that in August you’ll still be out there running, power-walking, kicking the soccer ball and riding your bike. We want you to be active all year-round, this is why we are firm believers in the daily use of SierraSil® Joint Formula14™. Don’t hesitate to ask us your questions and subscribe to our newsletter to get active lifestyle tips delivered to your inbox.

Why (and When) You Need More Protein

You need protein because it regulates the processes in the body by acting to transport nutrients and water within the body. But any extra protein is simply burned for energy; unlike carbohydrate or fat, you can’t save it for later. The daily total grams is great, but usually more than half of the dinner protein goes to waste, so the usable amount of protein goes below the optimal amount for muscle maintenance. Whenever you eat protein, your body responds by firing up its anabolic (muscle-building) processes. New research reconsiders why and when you need more protein.

Read the entire article here:

http://www.runnersworld.com/nutrition-for-runners/why-and-when-you-need-more-protein

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