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跑步达人必知：心率控制在多少才是最佳？科学运动更健康

DIWIDA.NEWS cardiovascular fitness, health, health & fitness, health and exercise, running and fitness

跑步，这项看似简单的运动，其实藏着不少学问。你有没有想过，为什么有些人跑得气喘吁吁，而有些人却能轻松自如？秘密就在于心率。心率，这个看似普通的数字，其实是跑步效果的“晴雨表”。掌握好心率，不仅能让你跑得更轻松，还能让运动效果事半功倍。跑步时心率控制在多少才是最佳呢？让我们一起来揭开这个科学运动的秘密。


 <img data-document-id="cms/api/amp/image/AA1Au1sc" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1Au1sc.jpg"/>


 1、了解你的最大心率


 跑步时的心率控制，首先要从了解自己的最大心率开始。最大心率是指你在极限运动状态下，心脏每分钟跳动的最高次数。一个简单的计算公式是：最大心率=220-年龄。比如，一个30岁的人，最大心率大约是190次/分钟。这个数字是制定跑步心率区间的基础。


 2、跑步的最佳心率区间


 跑步时，心率并不是越高越好。一般来说，最佳的心率区间是最大心率的60%-80%。在这个区间内跑步，既能有效燃烧脂肪，又能避免过度疲劳。比如，30岁的人，最佳跑步心率区间是114-152次/分钟。在这个范围内跑步，既能达到锻炼效果，又不会给心脏带来过大负担。


 3、不同目标，不同心率


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 跑步的目标不同，心率控制也会有所差异。如果你是为了减肥，可以将心率控制在最大心率的60%-70%。这个区间被称为“脂肪燃烧区”，能有效促进脂肪代谢。如果你是为了提高耐力，可以将心率控制在最大心率的70%-80%。这个区间被称为“有氧耐力区”，能增强心肺功能。


 4、心率监测工具的使用


 现代科技为跑步爱好者提供了不少便利。心率监测工具，如心率带、智能手表等，能实时监测你的心率，帮助你更好地控制跑步强度。通过这些工具，你可以随时调整跑步速度，确保心率始终保持在最佳区间。


 5、倾听身体的声音


 虽然心率监测工具很有用，但也不能完全依赖它们。跑步时，倾听身体的声音同样重要。如果你感到呼吸困难、头晕或极度疲劳，即使心率在最佳区间内，也要适当放慢速度或停下来休息。毕竟，健康才是运动的最终目的。


 <img data-document-id="cms/api/amp/image/AA1AtZt0" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AtZt0.jpg"/>


 跑步时的心率控制，是科学运动的关键。通过了解自己的最大心率，找到最佳跑步心率区间，并结合心率监测工具和身体反馈，你不仅能跑得更轻松，还能让运动效果最大化。下次跑步时，别忘了关注你的心率，让科学运动为你的健康保驾护航。


 温馨提示：内容中医疗科普知识仅供参考，不构成用药指南，不作诊断依据，无行医资格切勿自行操作，若有不适请及时到医院就诊。

跑步达人必知：心率控制在多少才是最佳？科学运动更健康

跑步，这项看似简单的运动，其实藏着不少学问。你有没有想过，为什么有些人跑得气喘吁吁，而有些人却能轻松自如？秘密就在于心率。心率，这个看似普通的数字，其实是跑步效果的“晴雨表”。掌握好心率，不仅能让你跑得更轻松，还能让运动效果事半功倍。跑步时心率控制在多少才是最佳呢？让我们一起...

早上跑步VS晚上散步，哪个更健康？

DIWIDA.NEWS health & fitness, health and exercise, health benefits, healthy living, running and fitness

如今，越来越多的人开始注重身体健康，运动成为了日常生活中不可或缺的一部分。而在众多运动方式中，早上跑步和晚上散步因其简单易行、效果显著而备受青睐。那么，这两种运动方式究竟哪个更健康呢？

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<h3>
 一、早上跑步：
</h3>

 早上跑步，对于很多人来说，是一种开启新一天的美妙方式。当第一缕阳光洒在大地上，你穿上舒适的运动装备，踏上清晨的跑道，那种感觉仿佛整个世界都为你而新生。早上跑步的好处，可不仅仅局限于这种美好的感觉，它对身体健康的益处也是显而易见的。

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 首先，早上跑步能够促进新陈代谢。经过一夜的休息，身体处于相对静止的状态，此时进行有氧运动，如跑步，能够迅速激活身体的代谢系统。这意味着你的身体将更有效地燃烧脂肪和消耗热量，对于想要控制体重或减肥的人来说，这无疑是一个好消息。


 其次，早上跑步有助于增强心肺功能。跑步时，心肺系统需要为身体提供更多的氧气和营养物质，以满足运动的需求。这种持续的锻炼能够增强心肺的耐力和持久力，让你的身体更加健壮。


 再者，早上跑步还能改善睡眠质量。虽然听起来有些矛盾，但早上的运动确实能够帮助调节身体的生物钟。当你白天进行足够的运动时，晚上身体会更容易感到疲惫，从而更容易入睡。对于经常失眠或睡眠质量不佳的人来说，早上跑步可能是一个有效的改善方法。

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 此外，早上跑步还能提升心情和减轻压力。跑步时，身体会释放内啡肽等荷尔蒙，这些荷尔蒙被称为“快乐因子”，能够让你感到愉悦和放松。早上的跑步可以让你以更积极的心态面对新的一天，无论工作还是生活，都会更加得心应手。


 最后，早上跑步还能增强免疫力。长期坚持跑步的人，身体素质通常较好，免疫力也较强。这意味着你的身体更能抵抗疾病和病毒的侵袭，保持健康的状态。

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<h3>
 二、晚上散步：
</h3>

 与早上跑步相比，晚上散步则显得更加宁静和悠闲。当夕阳西下，华灯初上，你穿上轻便的衣物，漫步在小区的林荫道上或公园的湖畔边，那种宁静和惬意的感觉油然而生。晚上散步的好处，同样不容小觑。

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 首先，晚上散步能够促进消化。晚餐后适当散步，有助于促进肠胃蠕动，加速食物的消化和吸收。这对于经常感到消化不良或胃部不适的人来说，是一个很好的缓解方法。


 其次，晚上散步能够改善睡眠质量。散步虽然强度不大，但能够促进血液循环，缓解身体的紧张状态。当你晚上散步后，身体会感到轻微的疲惫，这有助于更快地进入睡眠状态，并提高睡眠质量。同时，散步还有助于调节身体的生物钟，让你的睡眠更加规律。

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 再者，晚上散步能够增强身体素质。虽然散步的运动强度相对较低，但长期坚持仍然有助于增强身体素质。散步能够锻炼你的肌肉力量、协调性和平衡感，提高身体的耐力和免疫力。对于中老年人来说，散步是一种非常适合的运动方式。


 此外，晚上散步还能够调节血压和血糖。对于一些患有高血压或高血糖的人来说，晚上散步有助于降低血压和血糖水平，减少相关疾病的风险。这是因为散步能够促进身体的血液循环和新陈代谢，有助于身体更好地调节这些生理指标。

<h3>
 三、如何选择适合自己的运动方式？
</h3>

 那么，面对早上跑步和晚上散步这两种运动方式，我们应该如何选择呢？其实，这并没有绝对的答案。每个人的身体状况、生活习惯和偏好都不同，因此选择适合自己的运动方式至关重要。

<img data-document-id="cms/api/amp/image/AA1AsRER" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AsRER.jpg"/>

 如果你喜欢清晨的宁静和清新，想要通过运动来唤醒身心，那么早上跑步可能是一个不错的选择。但如果你早上时间紧张，或者身体不太适合剧烈运动，那么晚上散步可能更适合你。散步的强度不大，能够促进消化、改善睡眠，同样能够带来健康益处。


 当然，如果你的时间和身体状况允许，你也可以尝试将早上跑步和晚上散步结合起来。这样既能享受清晨的宁静和活力，又能感受夜晚的悠闲和惬意。无论选择哪种运动方式，最重要的是要持之以恒，让运动成为生活的一部分。

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 总之，早上跑步和晚上散步各有千秋，都是非常健康的运动方式。选择适合自己的运动方式，让身心得到充分的锻炼和放松，追求更健康、更美好的生活。无论你选择哪种方式，都希望你能在运动中找到乐趣和满足，让健康成为你人生中最宝贵的财富。

早上跑步VS晚上散步，哪个更健康？

如今，越来越多的人开始注重身体健康，运动成为了日常生活中不可或缺的一部分。而在众多运动方式中，早上跑步和晚上散步因其简单易行、效果显著而备受青睐。那么，这两种运动方式究竟哪个更健康呢？一、早上跑步：早上跑步，对于很多人来说，是一种开启新一天的美妙方式。当第一...

¿Sirven realmente los ejercicios para definir el rostro? Expertos dan su veredicto

DIWIDA.NEWS beauty, health, health & fitness, health and exercise, health benefits

Los ejercicios diseñados para
 
 
 definir el rostro
 
 
 están volviéndose más populares
 
 Entre las que desean un aspecto facial más refinado y definido, evitando la necesidad de someterse a una liposucción o a una bichectomía.


 
 Al observarnos en el espejo, es normal ansiar pómulos marcados o una mandíbula bien definida.
 
 Lo que ha llevado a muchas personas a buscar opciones alternativas como los ejercicios faciales. Mediante routines particulares, se puede tonificar los músculos del rostro, realzar las características faciales y aumentar la irrigación sanguínea.
 
 ayudando así a obtener una tez más firme y rejuvenecida.
 

<h2>
 ¿Los ejercicios para definir el rostro sirven?
</h2>

 Los expertos respaldan la eficacia de los ejercicios faciales, también conocidos como yoga facial, como una práctica natural capaz de
 
 tonificar los músculos del rostro, estimular la circulación sanguínea, reducir el estrés facial, disminuir la disminución, prevenir el envejecimiento prematuro de la piel y fomentar la producción de colágeno.
 

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 Así lo confirma la doctora Marisa Garshick a
 
 Women’s Health
 
 , asegurando que “
 
 Al igual que otros tipos de estiramientos, el yoga facial busca estirar y relajar los músculos del rostro con el fin de mejorar la apariencia general, reducir la aparición de arrugas y incrementar la flexibilidad cutánea.
 
 ”.


 La regularidad es fundamental para lograr resultados óptimos con las actividades faciales, así que se sugiere realizarlas cada día asignándoles algunos minutos al ejercicio. En realidad,
 
 todos están inspirados en posturas reales de yoga.
 


 Este vínculo con el yoga pone de manifiesto la relevancia de los gestos y las expresiones faciales en las técnicas de meditación y en los rituales corporales llamados mudras.
 
 dónde se encuentra un equilibrio completo entre el cuerpo y la mente.
 

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 “
 
 Se ha creado con el objetivo de obtener una apariencia más juvenil sin requerir cirugías ni procedimientos costosos en clínicas.
 
 ”, agregó la experta.


 Uno de los beneficios principales de hacer ejercicio facial es que puede proporcionar un aspecto más joven sin necesidad de someterse a procedimientos quirúrgicos ni gastarse mucho dinero en tratamientos caros.
 
 Esta metodología natural y poco intrusiva ayuda a las personas que la adoptan a sentirse más confiadas y apreciar su aspecto físico, realzando así la belleza innata de sus características faciales.

¿Sirven realmente los ejercicios para definir el rostro? Expertos dan su veredicto

Los ejercicios diseñados para definir el rostro están volviéndose más populares Entre las que desean un aspecto facial m...

Treadmill or Elliptical: Picking the Ultimate Fitness Champion

DIWIDA.NEWS exercise, exercise equipment, health and exercise, healthy workouts, running and fitness

Medically reviewed by Mallory Christopherson DC, FMT, CSCS

<img data-document-id="cms/api/amp/image/AA1ume9k" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1ume9k.jpg"/>

 Both the elliptical trainer and treadmill serve as valuable fitness machines designed to push your heart and lungs into action.


 Although both methods can enhance your fitness level, they have distinct mechanisms and specific applications that can focus on various muscle groups.

<h2>
 What Is a Treadmill?
</h2>

 A treadmill essentially aims to replicate the experience of walking or jogging by using a continuously moving belt, enabling you to engage in these activities without actually propelling yourself forward through an environment.


 This method effectively pushes your cardiovascular limits when exercising indoors, like at a gym or in your home. It serves as an excellent alternative particularly for those residing in regions with extreme temperatures, making outdoor activities like walking or jogging unfeasible.

<h3>
 Pros
</h3>

 The
 treadmill
 has multiple features that render it an outstanding option:

<ul>
 <li>
 You have the option to adjust both the pace and gradient across multiple settings, enabling you to modify the exertion to match your ideal degree.
 </li>
 <li>
 Since the treadmill mimics walking or jogging, it tests your steadiness, coordination, and balance.
 </li>
 <li>
 Treadmills frequently come with preset exercise programs designed for individuals seeking assistance in selecting an appropriate workout tailored to specific goals such as enhancing endurance, boosting anaerobic capacity, or promoting fat loss.
 </li>
</ul>
<h3>
 Cons
</h3>

 Although there are numerous advantages to utilizing a treadmill, there are also a few downsides to consider:

<ul>
 <li>
 Since treadmills simulate running or walking, they can cause significant impact on your knee, hip, and ankle joints, potentially posing challenges for individuals with joint issues.
 </li>
 <li>
 As the treadmill remains fixed, it may come across as dull. It doesn’t provide the same level of excitement as outdoor walking or jogging.
 </li>
 <li>
 Owning a treadmill domestically may require significant space and come with considerable cost.
 </li>
</ul>

 Even though using a treadmill can lead to both physical and mental drawbacks due to its repetitiveness, several methods exist to mitigate these problems.


 To lessen the strain on your joints, opt for a 1-5% slope setting, reducing immediate stress on your ankles, knees, and hips. If you find static workouts monotonous, consider tuning into a TV series or film or enjoying a podcast or audiobook.

<h2>
 What Is an Elliptical?
</h2>

 The elliptical trainer is another type of fixed workout gear that puts your body to the test.
 aerobic
 The system replicates whole-body movement and does not exert the same level of stress on your joints.

<h3>
 Pros
</h3>

 The elliptical machine offers multiple benefits, which make it an excellent option for enhancing your overall fitness:

<ul>
 <li>
 Although the elliptical machine gets your body moving and mimics walking or running, it doesn’t put the same jarring stress on your joints as using a treadmill would.
 </li>
 <li>
 The elliptical machine engages your upper body as well, offering a more comprehensive full-body workout compared to a treadmill.
 </li>
 <li>
 The elliptical requires less coordination and balance compared to a treadmill, making it an ideal option for individuals who have
 stability
 issues.
 </li>
</ul>
<h3>
 Cons
</h3>

 Although the elliptical offers numerous advantages, it also comes with several drawbacks:

<ul>
 <li>
 Elliptical machines are gentle on your joints due to their low-impact nature. Nonetheless, this also implies that you must generate sufficient resistance to load more weight onto your body so as to encourage the development of robust, dense bone tissue.
 </li>
 <li>
 Since elliptical machines demand little coordination, you lose out on these difficulties that offer the necessary stimulation for enhancing your stability and balance over time.
 </li>
 <li>
 Like treadmills, ellipticals can take up space and be expensive.
 </li>
</ul>
<h2>
 Which One Is Better?
</h2>

 It's not clear which one is superior as both the elliptical trainer and the treadmill serve particular purposes depending on personal requirements and situations.


 If you suffer from joint issues or injuries, the elliptical could be more appropriate for you. Should you require greater stability, balance, and coordination training, the treadmill offers sufficient challenge in these areas.


 Each machine lets you adjust your workout intensity and push your heart rate just as much. Additionally, they both demand ample room if you intend to buy either one for use at home. Their prices fluctuate based on the manufacturer you select.

<h3>
 Targeted Muscles
</h3>

 Elliptical trainers engage various muscle groups throughout the lower and upper body as well as the core area. During an elliptical session, the primary leg muscles activated consist of the quadriceps (especially the rectus femoris part), hamstrings, buttocks, calf muscles, and hip flexors. Should you involve your arm movements in the exercise, additional focus will be placed on strengthening your biceps, triceps, and shoulder deltoid muscles.


 The treadmill mainly helps you focus on strengthening your lower body muscles like the quads, hamstrings, glutes, calf muscles, tibialis, and hip flexors. In comparison to an elliptical machine, fewer upper body muscle groups get engaged.

<h3>
 Size
</h3>

 Each piece of workout gear will demand some room at your place. The size can differ based on the specific model, making it crucial to measure your area before you start looking around.


 Make certain to measure and take into account both the height of the machinery and your own height when utilizing the equipment.

<h3>
 Calories Burned
</h3>

 The amount of calories burned depends on how intense and long you exercise, not on what kind of exercises you do.


 Although the elliptical engages more muscle groups compared to the treadmill, the key elements influencing calorie burn during your workout are the intensity and length of the exercise session.

<h2>
 How To Choose
</h2>

 When choosing which type of workout gear to utilize or purchase, keep in mind:

<ol>
 <li>
 Personalized bone and joint durability, which affects the optimal degree of force.
 </li>
 <li>
 Desired training goals
 </li>
 <li>
 Personal preference
 </li>
 <li>
 Size and space considerations
 </li>
 <li>
 Cost
 </li>
</ol>
<h2>
 A Quick Review
</h2>

 The elliptical trainer and the treadmill are pieces of workout gear that can aid in sustained cardio conditioning. Each machine remains in one place, offering an easy method for indoor physical activity.


 Selecting between them will hinge on any pre-existing joint issues or injuries you have as well as your fitness objectives.

Treadmill or Elliptical: Picking the Ultimate Fitness Champion

Medically reviewed by Mallory Christopherson DC, FMT, CSCS Both the elliptical trainer and treadmill serve as valuable fitness machine...

Doctor Urges: Limit Toilet Time to 10 Minutes Max – Ditch the Phone!

DIWIDA.NEWS health, health and exercise, healthcare and medicine, medical conditions and diseases, medicine and healthcare

<img data-document-id="cms/api/amp/image/AA1Dg9Vp" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1Dg9Vp.jpg"/>

 Do you find yourself browsing your phone when using the restroom? Dr. Kunal Sood, who specializes in anesthesiology and intervention pain management, shared an Instagram post on April 20, 2025, cautioning against this habit. In his post, he provided five tips for preventing it.
 hemorrhoids
 on the toilet'.
 
 Also read |
 
 
 Hemorrhoids or piles: Causes, symptoms, treatments, and preventive measures
 

<h2>
 Follow these 5 steps to prevent hemorrhoids:
</h2>

 He posted a clip showcasing his indifferent response and commented, "When my patients mention spending additional time on their phones while using the restroom; however, I inform them this could lead to hemorrhoids due to extended pressure on the veins in the rectum, causing swelling and raising your chances."


 Dr. Sood subsequently outlined methods to 'avoid hemorrhoids (piles) while using the toilet,' noting:


 1. Restrict your time to between 5–10 minutes in the bathroom whenever possible.


 2. Prevent strain: Do not exert.force
 bowel movements
 If you're experiencing constipation, think about making alterations to your diet or try using stool softeners.


 3. Maintain good posture: Elevate your knees somewhat (for instance, with a footrest) to make having bowel movements more comfortable.


 4. Fiber and hydration: Consume plenty of fiber
 high-fibre diet
 And consume enough water to avoid constipation and facilitate smoother digestion.


 5. Maintain an active lifestyle: Try not to sit for long periods at a time, since this can raise your chances of developing hemorrhoids.

<div>
 
 
</div>
<h2>
 What are hemorrhoids and when should you consult a physician?
</h2>

 According to Mayo Clinic
 Hemorrhoids, known as piles, are enlarged veins located in the anal region and lower part of the rectum. These resemble varicose veins. Internal hemorrhoids form within the rectum. Conversely, external hemorrhoids appear underneath the skin surrounding the anus.


 According to the Mayo Clinic, if you experience bleeding during bowel movements or find that your hemorrhoids do not get better within a week despite self-care measures, consult your healthcare provider.


 Do not presume that rectal bleeding is solely caused by hemorrhoids, particularly if you experience alterations in your bowel movements or notice changes in stool color or texture. Bleeding from the rectum could also be associated with conditions such as colorectal cancer and anal cancer. If you encounter significant rectal bleeding along with symptoms like light-headedness, dizziness, or near-fainting spells, seek immediate medical attention.


 
 Please note that this article is intended solely for informative purposes and should not be considered as an alternative to professional medical guidance. Always consult your physician regarding any inquiries about a medical issue.
 


 Find more stories like this here.
 DIwida.Blog >

Doctor Urges: Limit Toilet Time to 10 Minutes Max – Ditch the Phone!

Do you find yourself browsing your phone when using the restroom? Dr. Kunal Sood, who specializes in anesthesiology and intervention pain...

회전근개 파열일까? 야외 운동 중 발생하는 어깨 통증

DIWIDA.NEWS health & fitness, health and exercise, korean, sports, sports injuries

<img data-document-id="cms/api/amp/image/AA1DhVnx" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1DhVnx.jpg"/>
 
 
 
 화창한 봄 날씨가 본격 도래한 가운데 야외 활동 인구가 늘고 있다. 실제로 등산, 배드민턴, 테니스, 수영 등 어깨를 많이 사용하는 운동을 즐기는 이들이 많아지는 시기다. 그러나 스포츠 활동 중 갑작스럽게 또는 반복된 동작으로 인해 어깨 통증이 발생하는 경우도 많다. 만약 어깨 통증이 지속된다면 단순 근육통으로 넘기는 것보다 어깨 질환의 하나인 회전근개파열 가능성을 의심해 볼 필요가 있다.
 
 
 
 
 회전근개는 어깨 관절 주변을 둘러싼 4개의 건로 이루어져 있으며, 이러한 구조를 이루고 있는 것은 상부건, 하부건, 외측건, 그리고 소형건입니다. 이들 각각은 팔의 돌리기와 같은 움직임을 도우며, 동시에 어깨관절의 안정성을 확보하는데 중요한 역할을 합니다. 그러나 이런 건들이 한 곳 이상에서 작은 손상을 입거나 지속적인 이용으로 인하여 찢어질 때에는 그 결과로서 통증과 함께 활동 범위가 줄어드는 현상이 나타납니다. 이를 우리는 '회전근개 파열'이라고 부릅니다.
 
 
 
 
 회전근개 파열은 단지 운동 선수들의 전유물이 아닙니다. 요즘에는 스포츠 애호가들을 비롯하여 무거운 것을 자주 들게 되는 직업 그룹과 중년기 이후에 진행되는 퇴행성 변화를 겪고 있는 중장년층에서도 종종 나타납니다. 특히 팔을 들어올리는 행동이나 머리를 뒤로 젖히는 움직임을 지속적으로 하는 사람들 사이에서는 더욱 빈발한다고 알려져 있습니다.
 
 
 
 
 또한 어깨뼈 구조 내에서 특히 견봉이라는 부분의 모양에 따라 회전근개 파열 발생 확률이 다르게 나타날 수 있습니다. 만약 견봉이 평평하지 않고 굽어 있거나 튀어나와 있을 때에는 그만큼 회전근과 접촉하여 마찰 및 자극이 증가하고 이로 인해 파열 위험성이 높아집니다. 이를 '충돌 증후군'이라 부르며, 이러한 현상은 개인마다 다른 원인들—선천적 특성, 생활 패턴, 그리고 운동 방법 등—이 서로 얽혀서 일으키는 것입니다.
 
 
 
 
 회전근개파열의 대표적인 증상은 어깨 통증과 운동 제한이다. 팔을 옆으로 들거나 올렸다 내리는 동작에서 통증이 심하게 느껴진다. 특히 야간에 더욱 심해져 수면을 방해하는 경우가 많다. 심한 경우 팔을 들어 올릴 힘조차 없어지며 팔을 들어 올린 뒤 내릴 때 갑작스럽게 ‘툭’ 떨어지는 현상도 나타난다. 어깨에서 마찰음이 들리는 것도 흔한 증상이다.
 
 
 
 
 그런 증상을 겪고도 치료를 늦추다 보면 작은 찢김이 전부 끊어짐으로 발전할 수 있습니다. 그 시점에서는 수술을 해야 하며 복구 시간 역시 상당히 오래 걸리므로 초기에 정확하게 알아차리고 치료하는 것이 필수적입니다.
 
 
 
 
 처음부터 작은 부분에서 발생하는 파열은 상대적으로 쉬운 치료 방법으로도 증상을 줄이고 기능성을 되찾을 수 있습니다. 대체적인 비수술적 접근 방식에는 마디맞춤요법, 인대 강화를 위한 주사 요법, 외부 충격파 치료 및 주사를 통한 치료 등이 포함됩니다. 그러나 만약 파열 지역이 광범위해지거나 전체적이게 파열되었다면 관절 내시경을 이용하여 손상 부위를 수선하거나 어깨뼈에 있는 돌출된 부분을 정리하기 위해 수술이 필요한 경우가 있을 것입니다.
 
 
 
 
 부천바른정형외과 정지영 원장은 “회전근개파열은 어깨 통증, 운동 제한 등의 증상만으로 오십견, 석회화건염 등과 혼동되기 쉽기 때문에 정확한 감별 진단이 필수적”이라며 “정밀 진단을 바탕으로 각 힘줄의 손상 부위와 범위를 파악한 뒤 의료진 상담을 통해 최적의 치료 방향을 설정해야 한다”고 전했다.
 
 
 강석봉 기자 ksb@kyunghyang.com
 
 ⓒ스포츠경향(
 https://sports.khan.co.kr
 ), 무단으로 다시 게시하거나 배포하는 것을 금합니다.
 


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회전근개 파열일까? 야외 운동 중 발생하는 어깨 통증

화창한 봄 날씨가 본격 도래한 가운데 야외 활동 인구가 늘고 있다. 실제로 등산, 배드민턴, 테니스, 수영 등 어깨를 많이 사용하는 운동을 즐기는 이들이 많아지는 시기다. 그러나 스포츠 활동 중 갑작스럽게 또는 반복된 동작...

7 Easy Tricks to Calm Your Mind and Drift Off to Sleep Faster – International Edition (English)

DIWIDA.NEWS health & fitness, health and exercise, meditation techniques, sleep advice, stress relief

<img data-document-id="cms/api/amp/image/AA1CJZz7" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1CJZz7.jpg"/>


 Ever experienced evenings where your body feels exhausted yet your brain remains alert, zipping through thoughts ranging from job-related messages to something you mentioned in a discussion months back?


 You'll simply lie awake on your bed, constantly moving, glancing at the clock, hoping your mind will let you fall asleep and cease its constant analysis.


 If you find yourself in this scenario, consider these methods to quiet your mind and achieve better rest.

<h2>
 1) Jot down your ideas
</h2>

 Journaling could be exactly what your mind requires to unwind. This is particularly true when your thoughts are swirling with tasks or scattered anxieties. Simply jot them down in a notepad before you attempt to rest. Consider it like clearing out your mental trash can.


 
 ALSO READ:
 
 
 What occurs in your brain when you lack sufficient sleep?
 

<h2>
 2) Consider setting aside your mobile device
</h2>

 It’s common for us to spend hours browsing social media before attempting to sleep. However, this exacerbates the problem since the blue light emitted by your device inhibits melatonin production—the hormone responsible for regulating sleep—and the ongoing engagement keeps your mind excessively active.


 Consider setting your phone to 'Do Not Disturb' mode at least 30 minutes prior to sleeping, and place it far away from your bedside if you absolutely have to keep it nearby.

<h2>
 3) Try breathing exercises
</h2>

 If you’re looking to fall asleep more easily, basic breathing techniques can be very effective. One method is the 4-7-8 approach: inhale for four seconds, then hold your breath for seven seconds before slowly exhaling over eight seconds. This practice promotes relaxation, reduces your heart rate, and diverts your attention away from racing thoughts.

<h2>
 4) Stay away from caffeine or energy drinks several hours prior to your bedtime.
</h2>

 Occasionally, your continued wakefulness stems from the coffee consumed earlier. Since caffeine lingers in your body for an extended period, those who react strongly to it may find themselves restless throughout the night. Energy drinks have similar effects. It’s advisable to opt for soothing herbal teas such as chamomile or peppermint later in the day instead.


 
 EXPLORE:
 
 
 10 Reasons You're Constantly Exhausted Despite Getting Enough Sleep
 

<h2>
 5) Try meditation
</h2>

 Meditation can assist you in drifting off to sleep more easily. Various meditation applications and YouTube videos are specifically designed to soothe you into slumber, much like how bedtime stories work for adults. These tools aid in redirecting your attention away from racing thoughts towards serene and imaginative content.

<h2>
 6) The environment where you sleep is important as well.
</h2>

 Your bedroom doesn't need to be immaculate, but a disorganized, loud, or unsuitable sleeping environment might prevent your mind from settling. Ensure your bed is comfortable, your room is dim and chilly, and remove any potential interruptions.

<h2>
 7) Aim to avoid forcing it
</h2>

 Paradoxically, exerting excessive effort to drift off can exacerbate the problem. Should you find yourself tossing and turning beyond 20-30 minutes, rise from bed and engage in a low-key activity such as perusing a book or tuning into soothing tunes. Just ensure you steer clear of electronic devices to allow your mind to transition smoothly towards slumber.


 Which of these suggestions were helpful for you?


 
 RECOMMENDED:
 
 
 10 Sleep Patterns That Indicate You Should Consult a Doctor

7 Easy Tricks to Calm Your Mind and Drift Off to Sleep Faster – International Edition (English)

Ever experienced evenings where your body feels exhausted yet your brain remains alert, zipping through thoughts ranging from job-rela...

Odisha’s Minister Suryabanshi Suraj Champions Fit India Movement Through Unique Heritage Marathon

DIWIDA.NEWS health and exercise, indian national news, marathons, politics, sports

<img data-document-id="cms/api/amp/image/AA1ClEa8" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1ClEa8.jpg"/>
<div class="content count-br">
 
 
 In Bhubaneswar (Odisha), on Saturday during the 'Odia Pakhya' festivities, the Sports and Youth Services Department of Odisha organized the "Aitihya Ganadouda" heritage marathon. The event commenced at the historical Khandagiri Caves and concluded at Kalinga Studio Square, attracting numerous participants such as young people, culture lovers, and notable figures who eagerly took part in this initiative.
 
 
 Odisha’s Sports and Youth Services Minister Suryabanshi Suraj launched the marathon alongside former track and field athlete Anuradha Biswal and cyclist Minati Mohapatra. As stated in a press release from the Odisha Sports and Youth Services Department, the occasion featured vibrant cultural performances, enthusiastic involvement, and a strong feeling of cultural pride.
 
 
 Emphasizing the importance of the event, Minister for Higher Education, Sports & Youth Services along with Odia Language, Literature & Culture, Suryabanshi Suraj stated, “Today, the Sports and Youth Department of Odisha organized a Heritage Marathon throughout Odisha as part of ‘Odia Pakhya.’ Through this marathon held at multiple historic locations within the state, our aim is not just to showcase Odisha’s cultural richness but also to encourage people to preserve these sites and maintain their cleanliness. Additionally, this race promotes Honorable Prime Minister Narendra Modi ji’s initiative towards Fit India and raises nationwide consciousness regarding health and wellness.”
 
 
 He further stated, “In addition to the Heritage Marathon, Odisha intends to engage with its 4.5 crore residents and motivate them to make fitness a part of their everyday routine, in line with Prime Minister Modi’s concept of a Fit India. The state plans to achieve this through various community outreach programs.”
 
 
 On the fifth day of the Odia Pakhya festivities, the "Aitihya Ganadouda" promotes both health and camaraderie, while paying an evocative homage to Odisha’s eternal legacy. The occasion was enriched with cultural displays, authentic Odia dishes, and communal gatherings, which lent vibrant hues to the celebration. Enthusiasts captured snapshots at the picturesque Khandagiri site, posting these images onto the official Odia Pakhya webpage, thereby cherishing the regional cultural spirit.
 
 
 Today, Ekamra MLA Babu Singh, prominent political figure Priyadarshi Mishra, Shri Jagannath Pradhan, and acclaimed Odia film star Sabyasachi Mishra were among those who attended the event, enhancing its liveliness.
 
 
 In an unprecedented step, the Odisha government has declared elaborate festivities for 'Odia Pakhya,' spanning from April 1—Odisha Day—to April 14—the Odia New Year. Over these two weeks, numerous events will be organized throughout the state at both local and state levels with the objective of promoting the Odia language, literature, culture, and heritage. (ANI)
 
 
</div>
Provided by Syndigate Media Inc. (
Syndigate.info
).

Odisha’s Minister Suryabanshi Suraj Champions Fit India Movement Through Unique Heritage Marathon

In Bhubaneswar (Odisha), on Saturday during the 'Odia Pakhya' festivities, the Sports and Youth Services Department of Odi...

부산 동구 보건소, 전통시장에서 떠나는 건강 관리 여행

DIWIDA.NEWS health & fitness, health and exercise, korea national news, korean, local news

<img data-document-id="cms/api/amp/image/AA1Dn1SN" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1Dn1SN.jpg"/>

 부산 동구 보건소는 21일에 진행된 '찾아가는 주민건강지킴이 사업'의 두번째 건강서비스를 통해 전통시장 상인들과 지역주민들로부터 좋은 반응을 받았다.


 이번 행사에서 부산진시장의 점포 운영자들과 지역주민들은 구강 건강 검사 및 치매 초기 진단을 받았습니다. 또한 전문가로부터 개인별로 맞춤형 상담 서비스를 제공받기도 했습니다.


 참가자들은 "분주한 생활 속에서 몸 관리하기 쉽지 않았지만, 이처럼 가까이서 쉽게 건강 관련 혜택을 누릴 수 있어서 대단히 좋았다"라고 말했습니다.


 김진홍 동구청장은 "전통 시장을 운영하면서 건강 관리가 간과되기 쉽지만, 이번 프로젝트는 그런 사람들에게 실제적 지원이 될 것이다"라고 말했습니다. 또한 그는 "향후에도 계속해서 지역 사회의 복지와 주민들의 건강 향상을 위한 노력을 아끼지 않겠다"고 다짐했습니다.


 한편, '찾아가는 주민건강지킴이 사업'은 2025년 10월까지 지속적으로 진행되며, 이 프로그램으로 지역 사회의 건강 의식 향상 및 질병 예방에 큰 도움이 될 것이라는 전망이다.


 부산 = 서진혁 기자 seojh613@viva100.com

<h3>
 실시간 인기기사
</h3>
<ul>
 <li>
 
 1위
 
 HL안양 하키팀 '사랑의 득점 기금'으로 기부
 </li>
 <li>
 
 2위
 
 울산 남구는 관내 미용업체 1,924개소를 대상으로 위생 상태 점검을 진행하고, 우수 업체에는 녹색 등급과 함께 혜택을 부여할 계획이다.
 </li>
 <li>
 
 3위
 
 코레일이 1조 5천억 원 상당의 필리피노 도시 철도 운영 및 유지 보수 프로젝트를 따냈습니다.
 </li>
</ul>

부산 동구 보건소, 전통시장에서 떠나는 건강 관리 여행

부산 동구 보건소는 21일에 진행된 '찾아가는 주민건강지킴이 사업'의 두번째 건강서비스를 통해 전통시장 상인들과 지역주민들로부터 좋은 반응을 받았다. 이번 행사에서 부산진시장의 점포 운영자들과 지역주민들은 구강 건강 검사 및 ...

Sun Salutations and Strolls: Kareena Kapoor Khan Rejects Botox Rumors

DIWIDA.NEWS aging, celebrities, health and exercise, healthcare and medicine, medicine and healthcare

<img data-document-id="cms/api/amp/image/AA1Ceonv" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1Ceonv.jpg"/>
<div class="content count-br">
 
 
 Mumbai (Maharashtra), India, April 3 (ANI): Unlike numerous actresses who have opted for surgical procedures to improve their appearance, Bollywood actress
 Kareena Kapoor Khan
 likes to avoid cosmetic procedures.
 
 
 During the launch event for nutritionist Rutuja Diwekar's book 'The Commonsense Diet' in Mumbai, Kareena stressed the importance of aging elegantly and naturally instead of depending on
 skin
 treatments such as
 botox
 .
 
 
 "Age is merely a figure. However, my aim is to stay fit enough to handle whatever comes with old age. Whether it means doing repetitions at 70 or even 75, I intend to continue working until I’m around 85. Throughout my lifetime, I wish to remain capable of bending down to lift my grandchildren. I aspire to maintain independence—never needing assistance from another person or relying on a walking aid,” Kareena stated.
 
 
 To achieve this, I need to maintain proper nutrition and stay mobile enough to exercise. The focus isn’t on how I appear externally; instead, it’s about how I perceive myself internally, which aligns with my perspective on aging and living. While I’m welcoming this process, I also prioritize specific practices such as consuming ghee, having khichdi, engaging slightly in weightlifting for stronger muscles, going for walks, practicing Surya Namaskar, and handling tasks independently rather than
 skin
 treatments and
 botox
 ," she added.
 
 
 At the same time, on the work side of things, Kareena recently made a striking impression when she appeared at the event marking 25 years of Lakme Fashion Week.
 
 
 Reflecting on her fashion journey, she recalled walking the ramp at different stages of her life, from her size-zero days to her pregnancy with son Taimur.
 
 
 At the event, Kareena stated, “Everything I do comes from the heart. Whether it involved strutting down the runway during my size-zero days or doing so while carrying Taimur, or even being sizes 10 or 12—it didn’t truly make a difference. The important thing was my heart...it felt present onstage...connected with each and every designer whose collection I modeled. Thanks, Lakmé, for including me—I had an amazing time.”
 
 
 For numerous years, Kareena has represented Lakme. At the recent Lakme Fashion Week, she graced the runway for prominent designers and also extended her contract with the brand once again. (ANI)
 
 
</div>
Provided by SyndiGate Media Inc.
Syndigate.info
).

Sun Salutations and Strolls: Kareena Kapoor Khan Rejects Botox Rumors

Mumbai (Maharashtra), India, April 3 (ANI): Unlike numerous actresses who have opted for surgical procedures to improve their appe...

Ditch the Seed Oils? Here's Why You Might Not Need To

DIWIDA.NEWS diet and nutrition, health & fitness, health and exercise, healthy eating, healthy living

Many common cooking oils found on store shelves are derived from seeds like corn and sunflowers, which tend to be high in omega-6 fatty acids yet deficient in omega-3s. This discrepancy often causes an unbalanced omega-6 to omega-3 ratio. For instance, corn oil typically exceeds a 20:1 ratio, whereas sunflower oil may reach approximately 40:1. A more ideal range would be between 1:1 and 4:1 for better overall health.
Omega-6 fatty acids significantly contribute to immune functionality by initiating inflammation when responding to injuries or infections. This reaction helps draw necessary immune cells to the damaged site, crucial for recovery and protection against pathogens.
Conversely, omega-3 fatty acids become critical post-immune response to counteract lingering inflammation triggered by excess omega-6 levels, thereby averting persistent inflammation issues. Maintaining equilibrium through adequate consumption allows these nutrients to work together effectively within the immune system without fostering long-term inflammations.
Nonetheless, consuming too much omega-6 might result in elevated production of pro-inflammatory agents beyond what omega-3s alone could manage. Consequently, this heightened state increases susceptibility towards various conditions including autoimmunity, heart ailments, insulin insensitivity, along with several metabolic dysfunctions.
While lowering omega-6 ingestion appears advantageous, entirely cutting out plant-based oils isn’t necessarily required; they remain integral for sustaining effective immunity. Insufficient amounts of omega-6 can compromise one’s capability to combat illnesses adequately. Therefore, striking the right balance remains paramount—ensuring appropriate quantities of both types of fats enter your diet regularly.
To keep utilizing popular vegetable oils safely during meal preparation, tracking usage limits becomes imperative so total daily intakes do not exceed safe thresholds set forth. Although switching options such as animal fat sources offer alternative solutions here, each comes with its own limitations regarding suitability.
Rather than removing all forms of seed-derived products outright, emphasizing moderation alongside integrating foodstuffs abundant in omega-3 enhances stability across bodily processes involved in managing normal versus pathological states associated with inflammation. Striving toward intelligent use practices should always guide consumer choices moving forward.
Rebecca Waitanjiji serves currently as faculty member specializing in medical biochemistry at Kirinya University College.
Contact information: waithanji.b@gmail.com
Provided courtesy of Syndigate.info
Syndigate.info
).

Ditch the Seed Oils? Here's Why You Might Not Need To

Many common cooking oils found on store shelves are derived from seeds like corn and sunflowers, which tend to be high in omega-6 fatty acid...

소유의 다이어트 비밀: 프로 닷터가 털어놓은 실패의 네 가지 이유

DIWIDA.NEWS diet and nutrition, health & fitness, health and exercise, korean, nutrition

<div class="photo_dual">
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 <img data-document-id="cms/api/amp/image/AA1C73RA" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1C73RA.jpg"/>
 
 유튜브 〈소유기〉
 
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 유튜브 〈소유기〉
 
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 <div class="tag_quotation02">
 
 1. 금식 시간 지키기 실패
 
 </div>
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 유튜브 〈소유기〉
 
 </div>
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 <img data-document-id="cms/api/amp/image/AA1C7hXS" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1C7hXS.jpg"/>
 
 유튜브 〈소유기〉
 
 </div>
 </div>
 
 소유는 새해부터 다이어트에 돌입했지만 예상대로 결과가 나오지 않았습니다. 그녀는 한 달 동안 '타임스탬프' 앱을 통해 기록된 식사와 운동 사진들을 토대로 분석하여 실패 이유를 4가지 발견했습니다. 먼저, 두 번째 시도에서는 공복 시간을 제때 유지하지 못했다고 합니다. 과거에는 오전 3시에서 오후 5시 사이에 15~17시간 동안 금식하는 방식을 써서 성공적이었으나 이번에는 아침과 점심 간격이 좁아져서 저녁 이후 다음날 아침까지 겨우 12시간 가량만 공복 상태였기 때문에 intermittent fasting(간헐적 단식)의 효율성을 발휘하기 어려웠던 것입니다.
 


 <div class="tag_quotation02">
 
 2. 식단 시간 실패
 
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 유튜브 〈소유기〉
 
 </div>
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 <img data-document-id="cms/api/amp/image/AA1C6U4T" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1C6U4T.jpg"/>
 
 유튜브 〈소유기〉
 
 </div>
 </div>
 
 키토제닉 다이어트에서 이전에는 한 달 동안 8킬로그램까지 감량했었다. 그러나 이번에는 체중감소 속도가 예상보다 느리다. 다이어터로서 기본 중 기본은 정해진 식단을 따르는 것이다. 하지만 최근 자주 있는 회의들과 미팅 탓에 제때 섭취해야 하는 식사 조건들을 맞추기가 쉽지 않았다. 낮아진 탄수화물과 높아진 지방 소비 패턴에도 불구하고 당분 함유 간식들이 문제가 되기도 했다. '하루라도 금세 해결하자'라는 마음가는 순간부터 이미 다이어트 계획은 조금씩 벗어나게 된다.
 


 <div class="tag_quotation02">
 
 3. 수면 부족
 
 </div>
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 <img data-document-id="cms/api/amp/image/AA1C73RN" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1C73RN.jpg"/>
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 </div>
 
 다이어트의 주범은 바로 스트레스이다! 최근 한달 동안의 식단을 살펴본 결과 이상하게도 붉은색 음식물이 많이 보였다. 그 이유는 충분한 잠을 못 자서 그런 것 같다. 밥맛조차 나지 않아 식사를 하지 않고, 그러다 다음에는 과식하는 일들이 반복되었다. 치킨과 오징어 볶음 같은 매운 요리를 먹으면 좋아질 줄 알았는데, 실제로는 당분 함유량 많은 양념 때문인지 효과가 없었다. 말그대로 "태만했던" 것이다.
 


 <div class="tag_quotation02">
 
 4. 운동 조절 실패
 
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 </div>
 
 소유가 발견한 유산소 인터발 프로그램은 2분 동안 뛰고 2분간 산책하는 것이었다. 그러나 적합한 페이스를 찾아내는데 오랜 기간이 소요되었다. 무작정 중량 중심의 트레이닝만 한 것 역시 실패 요인이었다. 체중 감소에는 유산소 활동이 필수적이다.
 


 <div class="tag_quotation02">
 
 + 그러나 실패가 아니다
 
 </div>
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 <img data-document-id="cms/api/amp/image/AA1C7hYf" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1C7hYf.jpg"/>
 <img data-document-id="cms/api/amp/image/AA1C7hYg" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1C7hYg.jpg"/>
 <img data-document-id="cms/api/amp/image/AA1C7fhN" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1C7fhN.jpg"/>
 </div>
 
 작년 케토 식단 효과로 큰 변환이 있었지만, 그 이유는 발목 부상을 입어서 강도 있는 근력 운동을 못했기 때문입니다. 이때 지방뿐만 아니라 근육 역시 줄었습니다. 그러나 현재 춤 연습에 나선 소유에게 있어 "통통한" 엉덩이는 유지해야 하는 목표였기에, 이번 다이어트 결과는 완전히 잘못된 것은 아닙니다. 특히 2021년 주목받았던 '성장 후ダイエット' 때와 비교하면 더욱 명확합니다. 당시에는 3주의 단기간 다이어트 이후 근육량이 22.8kg이고 체지방은 19.5kg 였으나, 지금 상태에서는 근육량이 25.5kg이며 체지방은 16.5kg입니다. 실제 체중 감소보다 더 중요하게 여겨지는 것이 바로 근육 및 건강 상태입니다.
 


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소유의 다이어트 비밀: 프로 닷터가 털어놓은 실패의 네 가지 이유

유튜브 〈소유기〉 유튜브 〈소유기〉 1. 금식 시간 지키기 실패 유튜브 〈소유기〉 ...

The Hidden Dangers of Sitting Too Much: How Our Bodies Are Affected

DIWIDA.NEWS exercise, health, health and exercise, health benefits, health tips

A lot of us find ourselves tethered to our office chairs throughout the day and then plopped onto the couch in the evening, yet what consequences might this pattern have for our well-being further down the road?


 The chilly and gloomy weather significantly reduces the attractiveness of exercising during this season; nonetheless, light activities done frequently can greatly benefit our well-being.


 So, what are the
 health risks
 Of spending too much time seated? How frequently should we move around?
 bodies
 ?


 
 What indications could suggest you're spending too much time seated?
 


 "Indicators that we may be spending too much time seated could encompass joint discomfort and rigidity, notably in the back and neck regions, along with muscle soreness and tension, specifically in the shoulder area, behind the knees, and across the frontal hip muscles," explains Laura Mould, who leads as a physiotherapist.
 Nuffield Health Leeds Hospital
 Low energy levels, feelings of tiredness, and trouble focusing may also stem from lack of activity.

<img data-document-id="cms/api/amp/image/AA1uME8p" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1uME8p.jpg"/>

 Spending extended periods seated might worsen the symptoms of pre-existing health issues as well.


 "People who have chronic ailments like arthritis, respiratory issues, or circulatory problems may discover that sitting exacerbates their symptoms, including joint stiffness, shortness of breath, and swollen legs," explains Mould.


 
 How does sitting down too much impact our bones and muscles?
 


 
 Bones
 


 “Sitting can make your bones weaker and eventually lead to osteoporosis and risk of fracture,” says Clara Kervyn, physiotherapist from the joint and muscle care specialists
 Deep Heat and Deep Freeze
 . “Sitting puts significant stress on the spine and can lead to compression of the discs in the spine.


 Problems with the spine can lead to considerable discomfort and potentially result in loss of mobility.


 Leading a inactive lifestyle can similarly adversely affect our posture.


 When we take a seat, we frequently adopt poor posture by slouching," notes Kervyn. "Ensure you maintain proper form: avoid slouching, keep your back straight, feet firmly planted on the ground, and position your screen at eye level.


 
 Muscles
 


 Sitting for extended periods can lead to weakening and atrophy of the major muscle groups in your thighs and buttocks," cautions Kervyn. "Such muscles play a crucial role in activities like walking, maintaining balance, and overall stability.
 body
 .


 “Sitting can also tighten hip flexors, which can lead to problems with your hip joints.”


 
 Is it OK to sit down more as we age?
 

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 Moving your body regularly during retirement can help keep you healthy, mobile and independent.


 Kervyn points out that muscle mass declines more rapidly with aging, particularly when compounded by prolonged periods of sedentary behavior, which can result in sarcopenia. "In time, older individuals might struggle with basic tasks like rising from a bed or chair, possibly necessitating care assistance at an earlier stage," he adds.


 
 What is the recommended frequency for moving our bodies during the day?
 


 "Small amounts frequently are crucial if you maintain a sedentary lifestyle or tend to stay seated at your desk," notes Laura Stocks, who serves as the physiotherapy quality lead.
 Nuffield Health
 Standing up from your chair and strolling about can significantly aid in alleviating stiff joints and tense muscles.


 “Movement is key to musculoskeletal health and it is very important we exercise to maintain this part of health as we age.”


 
 Below are 3 mild exercises you can perform throughout the day...
 


 
 1. Ankle rotations
 


 "Sit down, raise your feet off the floor, and make circular movements with your ankles in the same direction for five rotations clockwise and then repeat counterclockwise," explains Olly Banks, a personal trainer at
 Fitness First
 Perform this action three times.


 This workout aids in boosting blood circulation in your calves and feet, stopping stiffness and enhancing overall flow.


 
 2. Leg extensions
 


 “Stretch one leg outward in front of you and point your toes, then lower it back down," explains Banks. "Do the same with the opposite leg and continue alternating several times.”


 Extending your legs is an easy exercise that can help avoid bothersome stiffness in your limbs, especially after prolonged sitting.


 
 3. Fast feet
 


 “Lift your heels off the floor so you’re on the balls of your feet, then quickly alternate between tapping your heels up and down, like you’re running on the spot,” says Banks. “Do this for 10 seconds before resting for 5 seconds and repeating 10 times.


 This swift motion aids in engaging your calf muscles and propelling blood upwards toward your heart, enhancing your circulatory system.


 The Independent has consistently maintained a worldwide viewpoint. Rooted in strong foundations of exceptional international journalism and analysis, The Independent now boasts a scope that seemed unimaginable upon its launch as a newcomer in the UK media landscape. In this era following the conclusion of the Second World War, for the first time globally, principles like diversity, rationality, progressivism, humanism, and globalization—the core beliefs of The Independent—are facing challenges. Nonetheless, we at The Independent keep expanding our influence.

The Hidden Dangers of Sitting Too Much: How Our Bodies Are Affected

A lot of us find ourselves tethered to our office chairs throughout the day and then plopped onto the couch in the evening, yet what conse...

Wake Up Like Ashton Hall: The Ultimate Morning Routine Revealed!

DIWIDA.NEWS celebrity gossip, eating habits, health & fitness, health and exercise, lifestyle

<ul class="mol-bullets-with-font">
 <li class="">
 
 EXPLORE FURTHER: Influencer’s ‘Unattainable’ 4 AM Morning Routine Gains Traction Online
 
 </li>
</ul>

 His intense workout and skin care regimen starts at daybreak.
 has taken the internet by storm.


 American influencer Ashton Hall, who describes himself as an 'online mentor,' has shared multiple videos showcasing his early morning routines.


 Starting his day at 3:50 am and using mouth tape, along with applying banana peel to his skin, many aspects of his regimen are quite unconventional.


 The 29-year-old influencer also frequently subjects himself to ice bath facial treatments, where he dips his face into a bowl filled with cold water, along with misting his skin using cucumber-enriched water.


 Although his videos have become an online sensation, specialists have cautioned that certain techniques he demonstrates could potentially pose risks.


 In an interview with MailOnline, Dr. Kate Jameson, a prominent dermatologist and cosmetic physician who co-founded Youth Lab in Australia, stated: "Although certain practices Ashton follows might be fairly innocuous and provide temporary beauty enhancements, others have the potential to adversely affect his skin health or overall well-being."


 Social media frequently muddles the distinction between personal exploration and evidence-backed practices; thus, it’s crucial to seek advice from an experienced specialist prior to embracing any novel regimen.


 What is the most effective approach to begin your morning? Below are some insights from experts.

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<img data-document-id="cms/api/amp/image/AA1BWvSh" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BWvSh.jpg"/>
<h2 class="mol-para-with-font mol-style-subhead sciencetech-ccox">
 Wake up at 6:44 am but remain in bed until 7:12 am.
</h2>

 Dr. Anne-Marie Imafidon, a former prodigious child genius who has previously hosted Countdown, asserts that she has devised a new approach.
 winning formula
 To begin your day at its finest.


 This development stemmed from a study involving 2,000 British adults who shared insights into their early morning habits and subsequent emotional states.


 The study revealed that waking up at 6:44 am is considered ideal; however, you should remain in bed until exactly 7:12 am.


 The study indicated this should be succeeded by 21 minutes of exercise, 10 minutes for showering, and 18 minutes to have breakfast.


 Dr. Imafidon indicates that although these timeframes seem ideal, you can utilize her formula to input your own schedule and discover a customized routine that works best for you.


 The one thing that isn't up for negotiation is getting eight hours of sleep.

<h2 class="mol-para-with-font mol-style-subhead sciencetech-ccox">
 Replace your early morning cappuccino with a glass of orange juice.
</h2>
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 The ultimate morning routine
 </h3>
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 <li class="">
 Wake up at 6:44 am but remain in bed until 7:12 am.
 </li>
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 Replace your early morning cappuccino with a glass of orange juice.
 </li>
 <li class="">
 Organize a dance party in the kitchen
 </li>
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 Simplify your skincare routine
 </li>
 <li class="">
 Shampoo your hair each dawn.
 </li>
 </ul>
 </div>
</div>

 New studies show that 43 percent of people in Britain are foregoing breakfast every morning — potentially the most crucial meal of the day.


 The acclaimed dietitian Dr. Emma Derbyshire remarked, "A wholesome breakfast forms the foundation of a healthy way of life; however, modern nonstop daily schedules often lead people to skip what should be the essential first meal of their day."


 'Eating breakfast is essential for energizing your mind, enhancing concentration and vitality during the day, and decreasing the chances of experiencing fatigue or craving unhealthful treats as the night approaches.'


 My suggestion is to discover simple methods to include a healthy breakfast in your daily morning schedule and maintain this habit:


 
 1.
 
 Trade your cappuccino for a glass of orange juice: Just one small glass (150 ml) of orange juice contains more than 80 percent of your recommended daily intake of vitamin C, providing hydration along with an immune system boost, plus a bit of folate for promoting healthy cellular development.


 
 2.
 
 Prepare overnight oats ahead of time for an easy-to-grab, nutrition-rich meal that aids digestion and promotes better gut health. Customize the toppings with different combinations of nuts, seeds, and fruits to meet your weekly requirement of thirty servings.


 
 3.
 
 Combine mixed berries with Greek yogurt: This blend offers plenty of protein, antioxidants, and vital nutrients such as vitamin C, potassium, calcium, and vitamin B12 – an enjoyable method to energize your day and support digestive health.


 
 4.
 
 Opt for whole grain cereal or toast instead: This fiber-rich, energizing morning meal aids digestion and supplies B vitamins to assist in converting food into energy. Ideal for a consistent kick-off to your day.

<img data-document-id="cms/api/amp/image/AA1BWk5X" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BWk5X.jpg"/>
<h2 class="mol-para-with-font mol-style-subhead sciencetech-ccox">
 Have a kitchen disco
</h2>

 Many researchers would argue that all types of physical activity – such as running or weightlifting – contribute positively to your well-being.


 However, for individuals finding it difficult to stay motivated, experts suggest that dedicating just 20 minutes each morning to dance in your kitchen can fulfill the required weekly exercise recommendation.


 Scientists found that individuals engaging in unrestricted dancing sessions achieve at least a moderately active exercise intensity.


 The present recommendations indicate that adults should engage in at least 150 minutes of moderate-to-high-intensity physical activity each week.


 Dr. Aston McCullough from Northeastern University stated: “Many individuals view dancing as an effortless activity, but actually, if you instruct someone to ‘just dance,’ they can reach the same intensity level expected during a session with a personal trainer.”

<h2 class="mol-para-with-font mol-style-subhead sciencetech-ccox">
 Simplify your skincare routine
</h2>

 Even though some individuals might dedicate themselves to a detailed 15-step skincare regimen, Dr. Rosanne Wohl, an associate professor of dermatology at Case Western Reserve University, suggests that even a minimal approach can be quite beneficial for one’s skin health.

<img data-document-id="cms/api/amp/image/AA1BWk5Y" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1BWk5Y.jpg"/>

 She recommended applying a mild cleanser two times a day, followed by sunscreen.


 The sunscreen must be 'broad spectrum,' providing protection against both types of ultraviolet rays: UVA and UVB.


 Although it's acceptable to omit your daytime moisturizer when you're not in the mood for it, Dr. Paul emphasized the significance of applying moisturizer at night.


 'She stated that everyone can achieve healthy skin. Often, minimalism yields better results due to various factors.'


 She cautioned that applying an excessive number of products can occasionally overload your skin.

<h2 class="mol-para-with-font mol-style-subhead sciencetech-ccox">
 Shampoo your hair each morning.
</h2>

 Experts in hairstyling suggest cleansing your hair daily using shampoo to keep your scalp fresh and healthy.


 This is particularly crucial for individuals who are advancing in age, since hair becomes thinner as we grow older.


 Anabel Kingsley, who serves as the brand president and chief consultant for the haircare line Philip Kingsley, stated: "There are no advantages to skipping shampooing your hair."


 You typically wouldn’t go without washing your face for more than three days, and you probably wouldn’t wear the same clothes multiple times before laundering them. Use this approach when considering how often to wash your hair and cleanse your scalp.


 She mentioned that individuals should choose shampoos tailored to their hair type—such as those designed for moisturizing balance, soothing an itchy scalp, or adding volume.


 She clarified that the proper method for washing your hair involves completely soaking it first, applying a specific shampoo, cleansing the scalp rigorously, and subsequently repeating these steps.


 Next, one should wash their mouth out with water prior to applying conditioner to the tips, then rinse once more.

<h2 class="mol-para-with-font mol-style-subhead sciencetech-ccox">
 What mistakes does Ashton Hall make?
</h2>

 According to
 Youth Lab's
 Dr. Jameson notes that Ashton Hall has made multiple errors in his daily morning regimen.


 She mentioned that his practice of rising before 4 am might result in persistent insufficient sleep, potentially causing lethargy, dark under-eye circles, and skin blemishes.


 Prolonged lack of sleep can elevate cortisol levels, potentially causing inflammation and accelerating the aging process.


 Taping one’s mouth shut might result in disturbed sleep patterns and potentially increase the danger of choking, according to her. Additionally, regularly applying ice baths to your face could cause irritation or reddening. Applying banana peels to the skin probably won’t offer noticeable advantages, and making DIY cucumber sprays may introduce harmful bacteria, she noted.

Read more

Wake Up Like Ashton Hall: The Ultimate Morning Routine Revealed!

EXPLORE FURTHER: Influencer’s ‘Unattainable’ 4 AM Morning Routine Gains Traction Online His intense workout and skin care r...

12ecrets for a Healthier Sleep in Korean

DIWIDA.NEWS health, health and exercise, healthy living, medicine and healthcare, nutrition

<img data-document-id="cms/api/amp/image/AA1x8w4K" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1x8w4K.jpg"/>


 '잘 자는 것은 우리 건강뿐만 아니라 인생과 수명에도 매우 중요합니다.' 풍부한 수면 덕분에 우리는 활기찬 아침을 맞이하고 하루 동안 필요한 만큼의 에너지를 얻습니다. 유수한 신경과학자이며 수면 권위자로 알려진 매튜 워커박사는 그의 첫번째 저술 "왜 우리가 잠들어야 하는지"를 통해 일상생활의 세 분의 일을 차지하며 평균적으로 한 사람이 살아가는 기간 중 세 부분 이상을 차지하는 수면 시간을 최적화하기 위한 십ニ 개의 팁들을 제공하였습니다. 이 정보들은 핵심 사항을 간략히 정리하여 소개되었습니다.


 첫째로, 규칙적인 수면 습관을 가지세요. 하루 중 특정 시간에 항상 자고 일어나야 합니다. 그는 "알람으로 기상하는 것처럼 취침 시간도 정해진 시각에 맞추자는 제안"을 했습니다.


 두 번째로, 운동은 좋은 활동이긴 하지만 너무 밤늦게 하지 않는 것이 좋습니다. 일상적으로 하루 최소 30분의 운동을 추천합니다. 그러나 취침 시간 두 시간 전까진 어떤 형태의 운동이라도 완료해야 숙면에 도움 된다고 강조했습니다.


 세 번째로, 카페인과 니코틴의 섭취를 줄여야 합니다. 커피와 콜라, 일부 종류의 차 그리고 초콜릿에는 신경을 곤두서게 하는 성분이 포함되어 있습니다. 이들 물질은 체내에서 완전히 제거되는데 최대 8시간이 소요될 수 있으므로 오후 늦게 마신 커피는 밤잠을 방해할 가능성이 큽니다. 또한 흡연자들은 얕고 불규칙한 잠을 잘기 쉽습니다. 니코틴 부족으로 인해 조기에 기상하는 경향이 있어 아침에도 충분히 쉰 것처럼 느껴지지 않을 것입니다.


 네, 취침 시간 직전까지 주류를 섭취하지 않는 것이 좋습니다. 술은 스트레스 해소에 도움이 되지만 과하게 마신다면 REM 수면 단계가 줄고 얕은 잠을 잘게 됩니다. 만일 익사하는 경우 수면 중인 호흡 패턴도 영향을 받으며, 알코올의 효과가 없어질 때 식밤에 일찍 눈뜰 수도 있습니다.


 다섯, 밤에는 음식을 많이 먹지 말라. 가벼운 간식은 괜찮지만 많은 음식은 소화불량을 일으켜 잠을 방해할 수 있다. 밤에 음료를 너무 마시면 소변이 마려워 자주 깰 수도 있다.


 여섯, 잠들지 못하게 하는 의약품이나 안정제를 멀리하세요. 심장 질환 치료나 고혈압 관리를 위한 약물뿐만 아니라 천식에 사용되는 의약품 및 기침이나 감기 증상을 완화시키는 처방되지 않은 약 또는 허브류도 충분히 자고 있는 것을 방해할 수 있습니다. 자신이 복용하는 어떤 약이라도 불면의 원인이 될 수 있으므로 이를 확인하고 의사와 상담하여 복용 시점을 조절하시는 게 바람직합니다.


 일곱, 오후 3시가 지나면 가능한 한 점심 nap를 피합시다. nap는 충분하지 않은 수면을 채우는데 효과적일 수 있지만, 너무 저녁 무렵に


 여덟, 취침 직전에는 스트레스를 줄이는 게 중요합니다. 너무 많은 일을 벌려놓아서 장시간 작업할 여유가 없는 상태로 만드시면 안 됩니다. 낭독이나 음악 감상 같은 이완 활동들을 하루 종료 시퀀스의 일부로 만들어 보세요.


 아홉, 침대에 들러버리기 전에 따뜻한 물로 샤워를 하세요. 몸을 꺼내고 나서 체온이 내려가게 되면 자연스럽게 졸음이 찾아올 가능성이 커집니다. 또한 이런 과정은 스트레스를 줄이고 마음의 평안함을 주어서 좀 더 손쉽게 취침 상태에 접어들도록 돕습니다.


 십, 침실의 조명을 휙휙 줄이고 실내온도를 낮추세요. 그리고 가능한 한 많은 전자 기기를 침실 바깥으로 가져가십시오. 강렬한 광원 또는 소음을 유발하는 요소들, 부적합한 매트리스나 너무 높은 체온 등의 원인들이 수면에 악영향을 미칩니다. 적정한 온도로 유지된 환경에서는 좀더 쉽게 취침 상태에 접어드는 것이 가능합니다. 또한 시계와 같은 물건들도 정돈하여 주변환경을 깔끔히 만듭니다.


 11, 올바르게 태양을 즐겨야 한다. 햇빛은 하루의 수면 리듬을 관리하는데 필수적입니다. 날마다 최소 30분 이상 야외에서 자연광을 쏘이는 것이 좋습니다. 가능한 한 아침에 햇살을 맞으며 깨어있거나 밝은 불빛과 접촉하도록 권장합니다.


 열 두 번째로, 너무 말똥말똥하게 누워 있는 것은 피하자. 만약 침대에서 이십 분 이상 눈을 감고 있어도 잠이 오지 않거나 불안함과 걱정으로 마음이 무거워진다면, 즉시 일어나서 몸의 긴장을 풀면서 졸음을 기다리는 활동을 해야 한다. 이러한 불안감은 오히려 잠드는 것을 어려울 만큼 만들 수 있다.


 박성훈 기자 shpark@viva2080.com


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12ecrets for a Healthier Sleep in Korean

'잘 자는 것은 우리 건강뿐만 아니라 인생과 수명에도 매우 중요합니다.' 풍부한 수면 덕분에 우리는 활기찬 아침을 맞이하고 하루 동안 필요한 만큼의 에너지를 얻습니다. 유수한 신경과학자이며 수면 권위자로 알려진 매튜 워커박사는...

5 Zodiak Akan Menghadapi Masalah Kesehatan Besok, 4 April 2025: Taurus, Gemini, Virgo, Aquarius & Pisces

DIWIDA.NEWS astrology, health, health and exercise, horoscopes, news

DIWIDATaurus dalam
 
 Prediksi Kesehatan Zodiak untuk tanggal 4 April 2025 menunjukkan bahwa Anda mungkin akan merasakan ketidaknyamanan di area mata akibat pembengkakan serta kegelapan yang disebabkan oleh infeksi. Para pemilik zodiak Sagitarius dinasehati agar memantau situasi kesehatannya secara cermat hari ini.


 Dengan Prediksi Zodiak Kesehatan untuk Besok tanggal 4 April 2025, ini adalah empat zodiak yang diprediksikan memiliki kesehatan baik yaitu Cancer, Libra, Scorpio, serta Capricorn.


 Meskipun Zodiak Sedang Mengalami Kesulitan, apakah itu berupa gangguan kesehatan jasmani atau rohani, yakni: selain Taurus terdapat juga Gemini, Virgo, Aquarius, dan Pisces.


 Rekomendasi Prediksi Zodiak untuk Kesehatan para Leo pada tanggal 4 April 2025 adalah sebaiknya menghindari hidangan dari restoran atau makanan cepat beku apabila Anda tak bisa memasak sendiri di rumah. Pilihlah konsumsi makanan yang dikukus saat situasi tersebut terjadi.


 Berikut Adalah Prediksi Kesehatan Berdasarkan Zodiak untuk Besok, yaitu tanggal 4 April 2025, untuk semua orang dengan zodiac Aries, Taurus, Gemini, Cancer, Leo, Virgo, Libra, Scorpio, Sagittarius, Capricorn, Aquarius, serta Pisces berdasarkan laporan dari ProKerala.com:

<h3>
 --. Aries
</h3>

 Orang-orang yang dilahirkan antara tanggal 21 Maret hingga 19 April masuk ke dalam zodiak Aries.


 Berikut Adalah Prediksi Zodiak untuk Aries :


 Kabar bagus tentang kondisi kesehatan akan datang dari orang terdekat dengan Anda.


 Apabila Anda merisaukan kondisi kesehatan seseorang yang istimewa bagi Anda, ketakutan tersebut akan terselesaikan pada hari ini.


 Bisa jadi Anda akan menemukan obat bagi penyakit berkepanjangan yang diidap oleh orang terdekat Anda, dan obat tersebut ternyata sungguh manjur.

<h3>
 --. Taurus
</h3>

 Orang-orang yang mempunyai tanggal lahir antara 20 April sampai 20 Mei tergolong dalam zodiak Taurus.


 Inilah Ramalan Zodiak  Taurus


 Anda harus membersihkan mata Anda seperti halnya lensa karena sudah terpakai untuk jangka waktu yang lama.


 Hal ini mengindikasikan bahwa Anda perlu memeriksakan kesehatan mata, sebab kartu tersebut mencerminkan kemungkinan adanya pembengkakan serta lingkaran hitam di area mata.


 Kemungkinan mata Anda telah mengalami infeksi tanpa disadari pada sekarang, namun bisa jadi tiba-tiba akan merasakan serangan dari infeksi itu.

<h3>
 --. Gemini
</h3>

 Orang-orang yang dilahirkan antara tanggal 21 Mei hingga 20 Juni tergolong dalam zodiak Gemini.


 Berikut Adalah Prediksi Zodiak untuk Gemini :


 Anda tampaknya sedikit stres.


 Sekarang cobain deh melakukan latihan kesehatan outdoor kayak renang atau yoga!


 Anda perlu melakukan ini dengan rutin agar otot-otot menjadi lebih kuat dan kapasitas paru-paru meningkat.


 Tetapi, jauhilah jika suhu di luar begitu rendah sehingga hal itu berdampak buruk pada Anda.


 Pada situasi demikian, kunjungilah tempat olahraga dan di bawah arahan seorang instruktur, jalani sesi keterampilan fisik yang sederhana.

<h3>
 --. Cancer
</h3>

 Orang-orang yang dilahirkan antara 21 Juni hingga 22 Juli tergolong dalam zodiak Cancer.


 Inilah Ramalan Zodiak Cancer


 Anda akan merasakan kondisi kesehatan yang baik hari ini.


 Tetapi, penting bagi Anda untuk mengawasi kondisi kesehatan famili Anda.


 Bisa jadi Anda perlu merawat salah satu di antara mereka yang mengalami penyakit ringan tersebut.


 Anda pun harus memahami betul bahwa kondisi tubuh Anda erat kaitannya dengan keadaan pikiran Anda.


 Melakukan pemijatan relaksasi atau terapi aroma bisa mendukung Anda untuk menjaga kondisi kesehatan dengan optimal saat ini.

<h3>
 --. Leo
</h3>

 Orang-orang yang memiliki ulang tahun antara 23 Juli hingga 22 Agustus tergolong dalam zodiak Leo.


 Inilah Ramalan Zodiak  Leo


 Kemampuan Anda dalam menata hidup padat bisa dipertahankan dengan leluasa bila pola makannya sudah tepat, rutinitas olah raganya konsisten, serta keperluan jasmani tetap terjaga.


 Jangan melewatkan olahraga sehari-hari.


 Jauhi hidangan dari restoran atau makanan beku kaleng apabila Anda tak bisa memasak sendiri di hari tersebut.


 Makanlah hidangan berkuah atau masaklah makanan dengan cara direbus apabila gejala tersebut timbul.


 Anda hampir mencapai gaya hidup yang lebih baik untuk kesehatan Anda.

<h3>
 -- Virgo
</h3>

 Orang yang lahir antara 23 Agustus hingga 22 September berada di bawah zodiak Virgo.


 Ini Adalah Prediksi Zodiak Virgo :


 Walaupun kondisi fisik Anda sehat, stres psikologis bisa menyebabkan perasaan kelelahan dan letih.


 Sebaiknya Anda menjauhi kegiatan yang memicu stres dan alihkan diri dengan duduk di area terbuka untuk menikmati cahaya matahari yang meresap melalui kulit Anda atau angin segar yang berhembus lembut pada wajah Anda.


 Jalani hari dengan santai.


 Konsumsilah banyak air dan pastikan untuk mendapatkan istirahat yang memadai sehingga Anda dapat terbangun esok hari dalam kondisi bugar.

<h3>
 --. Libra
</h3>

 Orang-orang dengan tanggal lahir antara 23 September sampai 22 Oktober memiliki zodiak Libra.


 Inilah Ramalan Zodiak Libra


 Umumnya, pikiran Anda sangat tajam.


 Akan tetapi, pada hari ini, kapabilitas Anda dalam berfikir secara rasional mungkin akan diblokir oleh persoalan-persoalan serta ketidaktentuan yang ada di sekitar Anda.


 Oleh karena itu, ini bukan hari terbaik untuk memulai proyek baru atau mencari mitra baru.


 Kecenderungan Anda untuk menilai sesuatu mungkin sedikit keliru pada hari ini.


 Oleh karena itu, mengacu aktivitas di masa mendatang Anda berdasarkan ini mungkin tidak akan memberikan hasil yang diharapkan.


 Usahakan untuk menenangkan diri hari ini.

<h3>
 --. Scorpio
</h3>

 Orang yang lahir antara 23 Oktober sampai 21 November masuk ke dalam zodiak Scorpio.


 Berikut Adalah Prediksi Zodiak untuk Orang Berkarakter Scorpio :


 Saat ini merupakan hari yang sangat menguntungkan untuk Anda.


 Anda bisa mengawali hal-hal baru, melengkapi projek yang sudah lama membutuhkan perhatian Anda, ataupun menanganinya terhadap tugasan-tugasan yang sempat tertunda.


 Kelegaan dan hiburan akan terjadi di malam hari ini.


 Temui kawan-kawan lama maupun baru, serta nikmati waktu Anda bersama mereka.


 Berbelanja dapat membuat hari Anda menjadi sangat menyenangkan.

<h3>
 --. Sagitarius
</h3>

 Orang yang mempunyai tanggal lahir antara 22 November sampai dengan 21 Desember tergolong dalam zodiak Sagitarius.


 Inilah Ramalan Zodiak Sagitarius


 Periksa secara cermat keadaan kesehatanmu pada hari ini.


 Anda sudah tidak memperhatikan konsumsi cairan dan mineral esensial dengan cukup.


 Ini sebetulnya bisa mengancam kesehatan Anda tanpa disadari.


 Anda bisa menjalani pemeriksaan kesehatan komprehensif pada hari ini.


 Sikapi hasil tersebut sebagai pesan peringatan dan lakukan langkah yang tepat berdasarkannya.


 Anda akan merasa kesehatannya palsu, namun itu bisa jadi tidak mencerminkan kondisi sejati Anda.

<h3>
 --. Capricorn
</h3>

 Orang-orang yang memiliki ulang tahun antara 22 Desember hingga 19 Januari tergolong dalam zodiak Capricorn.


 Berikut Adalah Prediksi Zodiak untuk Capricorn :


 Anda akan merasakan kondisi kesehatan yang baik hari ini, namun jangan lupa ambil beberapa langkah preventif sederhana agar keadaannya terus optimal.


 Intervensi yang cepat saat ini bisa membantu Anda menghindari berbagai macam penyakit.


 Sekaranglah saatnya fokus memperbaiki gaya hidup sehat Anda dan menjalankan berbagai kebiasaan positif yang sudah Anda pertimbangkan namun belum pernah Anda lakukan dengan penuh semangat.

<h3>
 --. Aquarius
</h3>

 Orang-orang yang dilahirkan antara tanggal 20 Januari hingga 18 Februari tergolong dalam zodiak Aquarius.


 Inilah Ramalan Zodiak Aquarius


 Hari ini agak menguras tenaga untuk Anda. Mungkin Anda akan merasakan tekanan.


 Nyeri leher mungkin terjadi.


 Lebih baik Anda melakukan peregangan dengan membungkukkan badan setiap dua jam selama bekerja.


 Ini akan memperpanjang otot Anda dan menjadikannya lebih santai.


 Anda pun bisa mengatur sesi pemijatan atau terapi untuk keperluan rileksasi.


 Pastikan Anda melepas kekakuan tubuh saat menempati posisi untuk pemijatan.

<h3>
 --. Pisces
</h3>

 Orang-orang yang mempunyai hari kelahiran antara tanggal 19 Februari hingga 20 Maret tergolong dalam zodiak Pisces.


 Inilah Ramalan Zodiak  Pisces


 Kesulitan bernapas bisa jadi terjadi pada Anda hari ini.


 Penderita asma memiliki keadaan yang cukup rawan dan perlu menjauhi segala jenis alergen seperti debu serta serbuk sari.


 Anda pun bisa terkena flu yang berpotensi menyebabkan komplikasi bila tak langsung ditangani.


 Bawa perlengkapan perlindungan yang cukup dari kondisi cuaca.


 Apabila Anda sudah merasakan sakit fisically beberapa hari belakangan, diagnosa kemungkinan besar dapat ditemukan pada hari ini.


 
 Ikuti berita DIWIDAdi
 GOOGLE NEWS

5 Zodiak Akan Menghadapi Masalah Kesehatan Besok, 4 April 2025: Taurus, Gemini, Virgo, Aquarius & Pisces

DIWIDATaurus dalam Prediksi Kesehatan Zodiak untuk tanggal 4 April 2025 menunjukkan bahwa Anda mungkin akan merasakan ketidaknyamana...

7 Tips Ilmiah untuk Tetap Segar, Aktif, dan Bahagia di Atas Usia 60 Tahun

DIWIDA.NEWS aging, health, health & fitness, health and exercise, healthy living

<img data-document-id="cms/api/amp/image/AA1CbjUC" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1CbjUC.jpg"/>

 DIWIDA

- Memasuki usia 60 tahun biasanya dipandang sebagai tahap kehidupan yang lebih tenang. Akan tetapi, penelitian ilmiah mengungkap bahwa periode tersebut malah dapat menjadi saat yang sangat bermakna.

 Seperti dikutip dari situs Geediting.com pada hari Selasa (1/4), terdapat berbagai metode mudah yang dapat diterapkan agar selalu tajam, up-to-date, dan senantiasa merasakan kebahagiaan. Inti dari hal ini adalah dengan memastikan bahwa baik pikiran maupun tubuh Anda tetap aktif. Mari kita intip penjelasannya lebih lanjut.


 
 1. Prioritaskan Koneksi Sosial
 


 Memelihara interaksi sosial yang dinamis merupakan faktor vital bagi well-being mental dan emosi seseorang. Bersosialisasi dengan rekan-rekan, anggota keluarga, serta masyarakat luas bisa menurunkan peluang terkena gangguan depresi sekaligus memperkuat tingkat kegembiraan. Bertukar narasi dan episode hidup bersama individu lain menciptakan perasaan keterikatan.


 Sediakan waktu untuk berkumpul bersama teman-teman, ikuti kegiatan klub atau asosiasi, atau paling tidak beri telepon kepada keluargamu. Hubungan sosial menyajikan dukungan emosi yang amat penting pada masa tuanya.


 
 2. Lanjutkan Mempelajari Sesuatu yang Baru
 


 Kepala kita perlu diaktivitaskan supaya tetap tajam. Mengambil pelajaran tentang sesuatu yang belum dikenali bisa menguatkan kemampuan berpikir serta menahan kehilangan memorinya. Tak ada batasan waktu bagi seseorang untuk mulai merintis suatu ketrampilan atau lebih dalam lagi mencari ilmu dari hobi yang telah dimiliki.


 Pertimbangkan untuk mengejar pendidikan daring, menyimak sebuah buku, atau belajar suatu bahasa asing. Menyongsong tantangan mental ini dapat menjaga otak Anda terus sigap serta bergairah.


 
 3. Bergerak Aktif Seharian
 


 Kebugaran jasmani tak sekadar menguntungkan kondisi badan saja, melainkan juga manfaatnya bagi otak. Melakukan latihan rutin bisa memperbaiki sirkulasi darah menuju otak dan ini sangat diperlukan untuk kemampuan berpikir. Tentukan gerakan yang disukai supaya selalu bertahan dalam menjalaninya.


 Berjalan kaki, renang, kebun, atau ikut les olahraga dapat jadi alternatif yang menarik. Bergerak secara rutin tiap harinya bakal mendukung untuk mempertahankan kondisi badan dan otak agar selalu fit.


 
 4. Istirahat yang Memadai dan Bermutu
 


 Tidur berkualitas tinggi amat esensial bagi penyembuhan tubuh dan pikiran. Kekurangan tidur bisa mengganggu emosi, fokus, serta kemampuan berpikir. Sebaiknya Anda mencapai waktu istirahat sebanyak 7-8 jam tiap malam.


 Buatlah jadwal tidur yang tetap dan ciptakan suasana tempat tidur yang menyenangkan. Kurangi konsumsi kafein serta hindarkan diri dari perangkat elektronik menjelang waktu tidur agar dapat merehatkan tubuh dengan lebih baik.


 
 5. Atur Stres Secara Efektif
 


 Stres jangka panjang bisa memberikan efek buruk terhadap kondisi tubuh dan pikiran. Menguasai cara menanganinya dengan tepat amatlah vital guna mempertahankan kebaikan hidup saat menua. Cari tahu metode pereda ketegangan yang sesuai bagi diri sendiri.


 Menggunakan meditasi, melakukan yoga, ataupun hanya menikmati waktu di luar ruangan dapat memperkecil tingkat stres. Sangat penting bagi kita untuk punya cara penanggulangan masalah hidup yang baik.


 
 6. Konsentrasi pada Tujuan serta Nilainya
 


 Mempunyai arah dan nilai di dalam hidup mampu menghadirkan dorongan serta kegembiraan. Saat seseorang merasakan adanya tujuan, mereka cenderung menjadi lebih termotivasi dari sebelumnya setiap harinya. Target tersebut boleh jadi sesuatu yang berskala kecil ataupun besar.


 Berkolaborasi sebagai relawan, mendukung sesama, atau mengembangkan minat khusus yang bernilai dapat menciptakan rasa senang hati. Alih-alih itu, fokuskan diri pada aspek-aspek kehidupan yang memperkaya maknanya bagi Anda.


 
 7. Praktikkan Rasa Syukur
 


 Merenungkan berbagai hal yang baik di sekitar kita bisa memperbaiki mood serta memberikan sudut pandang optimis. Termasuk juga hal-hal sederhana harus tetap dikenali sebagai sesuatu yang layak disyukuri. Usahakanlah mencatat diary kesyukuran harian Anda.


 Memikirkan aspek-aspek yang menyenangkan dalam kehidupan dapat membuat Anda merasa lebih gembira dan terpuaskan. Pendekatan optimis ini memiliki pengaruh menguntungkan pada kondisi psikologis dan perasaan Anda secara keseluruhan.


 Dengan mengikuti ketujuh metode mudah ini, tahapan hidup pada usia lanjut di atas 60 tahun bisa berlangsung dengan pikiran yang masih tajam, selalu up-to-date, serta dipenuhi rasa senang. Penelitian ilmiah sudah menunjukkan bahwa untuk mencapai hal tersebut, penting bagi kita untuk terus mempertahankan aktivitas fisik dan mental.

7 Tips Ilmiah untuk Tetap Segar, Aktif, dan Bahagia di Atas Usia 60 Tahun

DIWIDA - Memasuki usia 60 tahun biasanya dipandang sebagai tahap kehidupan yang lebih tenang. Akan tetapi, penelitian ilmiah mengungkap ...

Red-Fleshed vs. White-Fleshed Dragon Fruit: Which Is Superior?

DIWIDA.NEWS diet and nutrition, fruit, health, health and exercise, nutrition

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 Whether you opt for red-fleshed or white-fleshed dragon fruit, both varieties are rich in essential nutrients. Ultimately, your preference may hinge on personal tastes and specific dietary requirements.


 As stated by Dr. Huynh Tan Vu from the University of Medicine and Pharmacy in Ho Chi Minh City, 100 grams of dragon fruit has 60 calories, including 13 grams of carbohydrates and 1.2 grams of protein.
 protein
 , 3 grams of fiber, and is abundant in vitamins including C, B1, B2, and B3, along with minerals such as iron, calcium, and phosphorus—meanwhile containing absolutely no fat.


 The red-fleshed dragon fruit boasts a more sugary flavor than its white-fleshed equivalent. This sweetness stems from having a greater concentration of sugars; specifically, every 100 grams of red-fleshed dragon fruit includes 11.5 grams of sugar, as opposed to just 7.65 grams found in the same quantity of the white-fleshed type.

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 A detailed image of cut dragon fruit slices. Stock illustration by Pexels.
 
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 Each variety of dragon fruit boasts a low glycemic index (GI) between 48 and 52, which makes them appropriate choices for individuals with diabetes. Their abundant fiber content assists in slowing the digestion of sugar and carbs, leading to more consistent blood glucose levels.
 blood sugar levels
 However, for individuals with diabetes or those aiming to lose weight, Dr. Vu suggests choosing white-fleshed dragon fruit because of its reduced sugar levels.


 The red-fleshed variety of dragon fruit boasts higher levels of antioxidants like anthocyanins, vitamin C, and carotenes. These components assist in eliminating harmful free radicals from your system and decrease cellular harm. Such antioxidant properties may aid in warding off inflammations including gout, diabetic-associated swelling, and arthritic symptoms. Although the white-fleshed type does include these substances, their concentrations are notably less substantial.


 The red-fleshed variety of dragon fruit is less common and typically pricier, as numerous types have to be brought in from elsewhere. Conversely, the white-fleshed type is easier to find and comes at a lower cost.


 Dr. Vu recommends choosing bigger white-fleshed dragon fruits if you want more fruit pulp. For those who enjoy a sweeter, fuller taste, he advises selecting the rounder, red-fleshed varieties instead.


 Below are several key points to remember while enjoying dragon fruit consumption:

<ul class="ul-temp">
 <li>
 It is advised for people with diabetes to have two portions of dragon fruit each day, where one portion should be approximately 120 grams.
 </li>
 <li>
 Those who often experience stomach discomfort, loose stools, or bloating should avoid eating dragon fruit.
 </li>
 <li>
 Women during their menstrual period are advised to refrain from consuming dragon fruit.
 </li>
 <li>
 Pregnant women should carefully consider eating dragon fruit, as it contains high levels of plant-based protein, which some individuals may be allergic to.
 </li>
</ul>

 While red-fleshed dragon fruit is rich in nutrients, it should be consumed in moderation. Excessive consumption can cause dark red-colored stool and urine, which may have negative health effects.

Red-Fleshed vs. White-Fleshed Dragon Fruit: Which Is Superior?

Whether you opt for red-fleshed or white-fleshed dragon fruit, both varieties are rich in essential nutrients. Ultimately, your preferenc...

Foods for Focus: A Nutritionist's Guide to Managing Hyperactivity

DIWIDA.NEWS health, health & fitness, health and exercise, healthy living, nutrition

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 <li class="">
 
 READ MORE:
 What Joe Wicks REALLY thinks about ADHD and poor diet
 
 </li>
</ul>

 Joe Wicks
 sparked controversy last year after claiming ultraprocessed food could trigger ADHD, and that his childhood hyperactivity was triggered by 'Wagon Wheels and jam sandwiches'.


 At the time his comments were slammed by leading
 ADHD
 experts and charities as 'misleading,' 'wrong,' and even 'damaging'.


 But last month, Wicks, 39, who rose to prominence with his 'PE With Joe' workout videos during Covid lockdowns, clarified his position, arguing he
 
 was merely highlighting that certain foods and poor diets can affect children's behaviour.
 


 In a separate Instagram video last year he also said: 'I do believe that food has a massive impact whether you have ADHD or not. It really impacts our mood and our ability to sit still and focus, even our energy and our mental health.'


 Experts have claimed there is no evidence that any particular diet can cause ADHD symptoms to develop.


 However, some have proposed that there might be a connection between the food we eat and hyperactive behavior.


 What is the real story then? As per Dr. Emma Derbyshire, who is both a public health nutritionist and the author of 'Nutrition for ADHD and Dyslexia,' certain unexpected foods can actually influence behavior.


 In her conversation with MailOnline, she shares the dietary changes she suggests to enhance tranquility in children who have high energy levels.

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 Learn to love lentils
 
 


 Dr. Derbyshire stated, "While nutrition neither causes nor cures ADHD, it plays a crucial role when combined with educational and medical treatments."


 There are methods through which dietary changes can assist in stabilizing blood glucose levels. It is believed that minimizing these fluctuations might aid in preventing hyperactive behavior.


 Eating foods higher in sugar are believed to cause quicker spikes in blood sugar levels. Research has long linked blood sugar levels to energy levels.


 Making sure that meals include a major source of protein is another method to help avoid peaks, she mentioned additionally.


 This could include adding
 
 Add slices of boiled eggs to a lunch box, use fish as toppings for salads or place them over crackers, or mix green lentils into your sauces.
 


 
 'Low-sugar beans onto a jacket potato, or slices of lean meat and poultry with lunch or an evening meals can help to increase feelings of fullness and level out blood sugar levels.
 


 
 According to the NHS, some research has also suggested that oily fish such as mackerel, salmon and sardines — all high in omega-3 fatty acids — 'can help reduce behavioural problems and promote brain function'.
 


 
 Dr Derbyshire added: '
 
 We know that omega-3 fatty acids are potentially useful for those with hyperactivity.


 'It has been found that children and teens with ADHD tend to have lower blood levels of docosahexaenoic acid and rebalancing this may potentially help with attention.'

<img data-document-id="cms/api/amp/image/AA1xpSc8" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1xpSc8.jpg"/>

 
 
 Switch to wholegrain
 
 


 'Dr Derbyshire mentioned that complex carbohydrates, which usually have higher fiber content, can assist in stabilizing blood glucose levels.'


 They can also keep you full for a longer time, aiding in preventing the urge to snack on sugary items.


 This occurs as complex carbs decompose gradually in kids' digestive tracts and dispense energy over time.


 Fresh fruits and veggies—try to keep their skins intact when feasible, baked potatoes, whole grain bread, pasta, and rice—are all excellent instances of complex carbohydrates, she mentioned.


 By contrast simple carbohydrates, such as white bread and pasta, are broken down far more quickly which may affect attention span and behaviour.


 'For children exhibiting hyperactivity, it is worth logging in a diary or on a mobile what they are eating over the course of the day for a few days,' she added.


 'How many snacks are they having? Are these refined/highly processed? How many soft drinks are they having? Ideally the number of sugary snacks and sugar-sweetened beverages should be limited.'

<img data-document-id="cms/api/amp/image/AA1xq6pJ" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1xq6pJ.jpg"/>
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 Ditch the energy drinks
 
 


 With some brands available for as little as 25p a can, many energy boosting drinks can be cheaper than bottled water and are a popular pick-me-up among young people.


 There are no legal restrictions on the sale of energy drinks to under-16s in the UK. However, many retailers have voluntarily stopped selling energy drinks to this age group.


 'Brightly coloured energy drinks grab the attention and appeal of children.


 'But while they may look great from the outside what they can to on the inside is not so peachy,' Dr Derbyshire said.


 Common ingredients found in the cans include stimulants such as caffeine, as well as herbal extracts like guarana, taurine, ginseng and carnitine to boost energy.


 However, they also include 'surprisingly large quantities of added sugars,' she mentioned.


 A study from 2015, which involved over 1,000 middle school students in the U.S., revealed that students consuming energy drinks were 66 percent more prone to exhibiting hyperactivity.


 Writing in the journal
 Academic Pediatrics
 Additionally, the study revealed that the risk of hyperactivity increased by 14 percent with each beverage consumed.

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 Packaged snack foods aren't entirely negative.
 
 


 Studies have consistently indicated that consuming too much sugar offers no advantages for developing brains.


 Writing for
 The Conversation
 Recently, Amy Reichelt, who is a nutritional neuroscientist and a senior lecturer at the University of
 Adelaide
 
 He also mentioned: "Research indicates that neuroimages reveal the brains of kids consuming higher amounts of processed snacks have lower volumes, especially in the frontal cortices, compared to those eating a healthier diet."
 


 
 However, Dr. Derbyshire warned that occasionally allowing some processed foods will not be detrimental to children.
 


 
 'Some ultraprocessed foods such as lower-sugar fortified cereals have their place in diets,' she said.
 


 
 'It's more important to monitor the food colours and levels of added sugars.
 


 
 'Some research has found possible links between certain food colours and hyperactivity in children and young people.'
 


 
 According to the UK's Food Standards Agency, six food colours have been closely linked to hyperactivity in children.
 


 
 These include E102 or tartrazine, E104 or quinoline yellow and E110 — sunset yellow.
 


 
 E122 or carmosine, E124 — also called ponceau — and E129 or allura red, are among the others.
 


 
 'Sometimes the font on food labels can be small so you made need to look on food product websites to see if any of these are listed,' Dr Derbyshire said.
 


 
 'This needn’t be for every food, just those that have that seem extra bright in an unnatural way.
 


 
 'If foods contain any of these the labels should declare "may have an adverse effect on activity and attention in children".'
 

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 <li class="">
 
 Nutrition for ADHD and Dyslexia: Unlocking the Potential for Learning and Wellbeing by Dr Emma Derbyshire
 
 
 will be released
 
 
 on January 21
 
 </li>
</ul>
Read more

Foods for Focus: A Nutritionist's Guide to Managing Hyperactivity

READ MORE: What Joe Wicks REALLY thinks about ADHD and poor diet Joe Wicks sparked controversy last year after claiming...