HERBS FOR HEALTH MANAGEMENT

Herbs are a foundational root in medicine and health treatments, dating back thousands of years throughout every culture around the world. Modern Western herbalism comes from ancient Egypt. The Greeks developed a comprehensive philosophy of herbal medicine by 100 BCE and the Romans built upon it to create a variety of medical practices, some of which are still used today.

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ALTERNATIVE MEDICINE IMPACTS PSYCHOLOGICAL HARDINESS

Psychological hardiness is an individual’s resistance to stress, anxiety and depression. It includes the ability to withstand grief and accept the loss of loved ones. Alternative medicine is a more popular term for health and wellness therapies that have typically not been part of conventional Western medical approaches but are often used along with conventional medicinal protocols.  Coping and dealing with stress in a positive manner play a major role in maintaining the balance needed for health and well-being.

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ALTERNATIVE REMEDIES FOR ANXIETY AND DEPRESSION

Interest in complimentary and alternative medicine (CAM) is increasing as consumers and health care professionals search for additional ways to treat anxiety, depression and other mental health disorders. Some of these remedies include:

St. John’s Wort.  More than 30 studies show it to be effective for treatment of mild forms of depression,…

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 physical activity is associated with increased well-being, enhanced overall health and improved mental health ( Johnson et. al, 2017).


It is very important for active individuals to refuel after workouts to recover effectively before the next exercise session. Eating an after-exercise mini-meal that focuses on carbohydrates and protein is the best way to recover faster. Lean sources of protein, especially those derived from dairy products, in conjunction with fruits and vegetables, will send you well on your way to your best recovery. It doesn’t have to be complicated. As long your mini-meal is as balanced as the rest of your meals, you will feel more than ready for your next exercise session.


References:


RECOVER FASTER WITH POST-WORKOUT MINI-MEALS

have a high nutrient biological availability. This means the body quickly and efficiently absorbs them, so the protein found in dairy is readily available for the working muscles to heal. You do not want to miss out on the protein content of dairy because it contains large amounts of leucine, the key amino acid that makes up the protein in our muscles. So when you’re choosing your next post-workout meal, opt for dairy and especially whey, if you tolerate it. Your muscles and bones will thank you.


Listen to Mom: Eat Your Fruits and Veggies!

Your mother probably always told you as you were growing up to “eat your fruits and vegetables; they’re good for you and make you big and strong.” Well, she was right! It’s important to incorporate fruit and vegetables in your diet daily, but eating them after a workout is a particularly great time to do so. Coupling healthy carbs with a protein source is the perfect post-workout mini-meal. Some ideas are grilled chicken breast over a bed of mixed greens and chopped vegetables; tuna wrap with mixed vegetables; stir-fry with your choice of lean protein (fish, chicken, turkey, etc.); peanut butter and banana in a whole-grain wrap; or yogurt with fresh berries. Studies have shown increased fruit and vegetable consumption with

If you’re not eating after a workout, you are missing a prime opportunity. A post-workout mini-meal or snack is a quick way to boost recovery and ultimately improve performance.


Eating a post-workout snack within a defined window of time plays a critical role in recovery by speeding up tissue repair, increasing protein synthesis and improving overall mood (Kerksick et. al, 2017). The International Society of Sports Nutrition (ISSN) recommends consuming a post-workout meal or snack that contains both protein and carbohydrates within two hours of exercising. The ISSN also recommends taking in 0.25 to 0.50 grams of high-quality, easily digestible protein and about 2.4 grams of carbohydrate per kilogram of body weight every three to four hours post-workout, depending on the duration and intensity of the physical activity (Kerksick et. al, 2017). Healthy carbohydrates and proteins help you refuel and recover after exercise. Here are a few more tips:


Dairy is Your Friend.

Milk builds strong bones; we’ve all heard that before. But what about strong muscles? It turns out milk and dairy products are great foods to consume after a workout because they promote increased muscle protein synthesis and repair for a quicker recovery. According to Wilkinson et al. (2007) and Hartman et al. (2007), dairy products such as milk and yogurt, as well as whey protein supplements (derived from dairy products),