Month: October 2021

The Most Common Digestive Issues and How to Treat Them

Posted on by bosslady

Many Americans suffer from stomach ailments every year, some more serious than others. There are many common issues when it comes to our digestive tracts, but as far as remedies go, it’s important to ensure that you find the right one that works for your needs, not only for your comfort but to ensure that you don’t accidentally inflame the existing problem. Since your gut health is so closely linked to other parts of your body, which can often leave you feeling unable to complete daily tasks or take care of your responsibilities, it’s imperative to find ways to help your body heal and feel better overall.

 

Fortunately, there are many things you can do to help things run smoothly. From natural remedies to making sure your diet and exercise routine meet your needs, there are several ways you can keep your digestive tract working well. Do a little research on the best natural remedies, especially if you already take other medicines, and talk to your doctor about how you can make healthy changes. Optimal Fitness invites you to keep reading for some great tips on how to treat common digestive issues.

 

Acid Reflux

 

Acid reflux — also called heartburn — is a common issue for many Americans after they eat certain foods or lie down to go to sleep. There are many things that can cause stomach acid to back up into the esophagus, ranging from the type of food you eat to the time you choose to go to bed, so it’s important to think about what triggers your symptoms. Many people have problems after eating spicy foods, while others find that avoiding starchy items such as potatoes can help. You can also avoid eating or drinking anything for a couple of hours before bed.

 

Learn About Gut Health

 

Your gut does more than break down food; it’s also home to a ton of different types of bacteria and organisms that help the immune system break down toxic compounds and synthesize certain vitamins for your body’s use. When any of these elements experience a breakdown, they can result in issues such as inflammation. To boost your gut health and combat inflammation, try adding probiotics like yogurt, sourdough bread, sauerkraut, and prebiotics like whole grains, apples, garlic and mushrooms.

Irritable Bowel Syndrome

 

IBS is a condition many people share, but it can be difficult or embarrassing to talk about. Many people may be suffering from irritable bowel syndrome without a diagnosis, making it even harder to understand how to treat it. Common symptoms of IBS include abdominal pain, bloating, diarrhea, constipation and even nausea. And lots of things can contribute to this condition, from stress levels to diet, so it’s important to talk to your doctor about the best treatment options. In some cases, gallstones can cause IBS, so having a simple surgery to remove the gallbladder is an option.

 

Change Your Diet

 

Your diet can have a major effect on your digestive health, so it may be time to make some changes if you’re having gut issues. Dark, leafy greens, beans, whole grains, and fruit are great places to start when you want to eat healthier, as they provide essential vitamins and fiber. 

Finding treatments and cures for your digestive issues can take some time, so try to be patient as you find what works for you. Talk to your doctor about the best natural ways to feel better, and take a look at your exercise routine to make sure it’s working well for you. If you need to change up your regimen or even start one, connect with Optimal Fitness to create a fitness routine that can help you ward off digestive issues and find overall wellness.

by Cheryl Conklin

Hip Mobility with Erin

Posted on by bosslady

 

 

 

Great movements to improve Hip mobility

With Erin!

next week we will cover the importance of mobility!

 

 

 

 

How to Hit the Ground Running Toward Your First 5k

Posted on by bosslady

Image courtesy of Unsplash

 

Are you ready to challenge yourself with your very first 5k? Any time you’re undertaking a new fitness regimen, a little planning, preparation, and arming yourself with the right tech and gear can go a long way toward your success. Optimal Fitness offers the following tips to ensure your journey is a smooth one.

 

Establish a Baseline

 

Athletes need place markers in order to gauge their progress, but as a beginner, this alone can feel foreign. With that in mind, you need to establish some baselines. Start slow, and get a feel for the distance and speed most comfortable for you. Map a route that won’t take you too far from home to start, hit the treadmill, or head to nearby running trails to stretch your legs. Start slow and easy, noting some basic parameters like your speed, distance, and time. 

 

Keeping a running log can help you stay abreast of your regimen, although Verywell Fit points out if you head outside for your runs, it can be tough to monitor progress. For your nature-loving sessions, you might want to add an app to your smartphone designed especially for trail running. There are apps that not only monitor your stats, but they can also help you plan routes, check conditions, and even give you voice alerts when it’s time to make a turn to stay on course.

 

A Health-Conscious Plan

 

No fitness program is complete without a healthy diet. To achieve 5k success, you need to make sure you’re getting enough vitamins and minerals every day. Aside from eating nutritious foods, invest in a high-quality multivitamin to fulfill your nutrition requirements for the day. Your energy levels will improve if you get enough B vitamins, for instance, while vitamin C and other antioxidants will ensure that your body’s cells are protected from free radicals.

 

Tools of the Trade

 

As you move toward race day, tracking your overall progress can be daunting. Scribbling notes on paper is one way to keep track. However, in this era, you have options with more bells and whistles. Some runners make good use of the log method we mentioned, or you can invest in a fitness tracker or smartwatch. If you decide to go with the latter, there are ample options, so think about what features matter most to you. Alternatively, a more affordable option is to invest in a comfortable armband so you can use your phone to track your progress instead. 

 

The Long and Short   

 

When it comes to your actual workout sessions, there are different ways to approach your running program. Many new runners simply start with some stretches, a jog, and a cool down period. Stretching serves the purpose of limbering your muscles. The cool down allows time for the chemistry in your hard-working muscles to slowly disperse, helping to avoid soreness and cramps. This is a good program that can help you avoid injury, so long as you are consistent, take things slowly and gradually increase your duration and intensity.

 

Another way to build your program is to intermingle the kinds of running sessions you do. Runstreet suggests four types of workouts: intervals, tempo runs, and track/speed workouts like Fartleks or strides. While each type of session serves a different purpose, they build on each other toward improving your overall performance. By changing up speed, you work your muscles differently, and in time your stride and oxygen use improve. For your speed work, plan to hit a well-maintained track. If you’re brand new to running, the even terrain can help you avoid injury, especially during fast, short runs. 

 

Cross Train

 

It’s important to keep in mind that cross training is crucial when you start your 5k routine. Cross training helps you move your muscles in different ways, boosts your endurance, reduces the risk of injury and can be implemented on active recovery days. So maybe two days a week you practice yoga, and two other days you attend a strength training or barre class at Optimal Fitness. Over time, you’ll see and feel the difference cross training makes. New personal best, anyone?

 

Aiming for your first 5k is a wonderful thing. Establish your baseline, focus on nutrition, gather the necessary tools, decide how to monitor your progress, and choose the sort of program that is right for you. You’ll be ready to hit the ground running!

 

by Jennifer Scott