<ul><li>According to <a href="https://www.frontiersin.org/articles/10.3389/fphys.2022.893783/full">a new study</a> published in the journal Frontiers in Physiology, the time of day you work out can influence exercise-induced health and performance benefits, which varies across genders.</li><li>For women, exercising in the morning reduced abdominal fat, decreased blood pressure, and improved lower-body muscle power. Evening exercise enhanced physical performance and mood.</li><li>For men, both morning and evening exercise improved physical performance, decreased total body and abdominal fat, and improved mood.</li></ul>

THE TIME OF DAY YOU GO FOR A RIDE CAN INFLUENCE THE RESULTS

If you’ve suspected you gain more <a href="https://www.bicycling.com/training/a40323646/resistance-band-shoulder-workout/">benefits from your workouts </a>depending on the time of day you complete them, your hunch might be right. In the past, studies have found that the time of day you work out can play a role in anything from <a href="https://www.bicycling.com/news/a28469826/best-time-to-exercise-for-weight-loss/">weight loss </a>to <a href="https://www.bicycling.com/health-nutrition/a27337083/morning-exercise-improves-brain-function/">how productive you are postride</a>. And now, according to new research, whether you work out in the morning or at night can influence mood, physical performance, and cardiometabolic health—and these pay-offs can vary depending on your gender. (Please note that the researchers only included cisgender individuals in this study.)

Researchers studied 56 highly active men and women, ages 25 to 55, for 12 weeks to help identify the most effective and feasible time of day to exercise. During this period, participants practiced the <a href="https://www.amazon.com/PRISE-Life-Protein-Optimal-Performance/dp/173415893X/ref=tmm_pap_swatch_0?linkCode=ogi&tag=bicycling-auto-20&ascsubtag=%5Bartid%7C2143.a.40434193%5Bsrc%7C%5Bch%7C%5Blt%7C">PRISE</a> nutrition and training program designed by <a href="https://www.skidmore.edu/hhps/faculty/paul-arciero.php">Paul J Arciero</a>, Ph.D., lead researcher, and director of the human nutrition, metabolism, and performance laboratory at Skidmore College, along with his colleagues.

Researchers studied 56 highly active men and women

<a href="https://www.amazon.com/PRISE-Life-Protein-Optimal-Performance/dp/173415893X/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1654192364&sr=8-1&linkCode=ogi&tag=bicycling-auto-20&ascsubtag=%5Bartid%7C2143.a.40434193%5Bsrc%7C%5Bch%7C%5Blt%7C">The PRISE program</a> requires participants to exercise four days a week, focusing on a different training modality each day, including resistance training, <a href="https://www.bicycling.com/health-nutrition/a27105274/higher-fitness-linked-to-lower-death-heart-disease/">interval sprints</a>, stretching, or <a href="https://www.bicycling.com/training/a20029633/8-ways-cycling-will-make-you-healthier/">endurance training</a>.The program also requires following a strict <a href="https://www.bicycling.com/health-nutrition/a40298301/what-is-the-cico-diet/">diet</a>.

The PRISE program

All participants practiced each workout for an hour or less, except for the endurance-focused workouts, which participants were allowed to practice for an hour or more. All groups completed the same type of exercise on the same day, under the direction of certified fitness professionals. On interval sprint days and endurance days, participants practiced a sport of their choice like going on an elliptical, riding a stationary bike, roller blading, or cycling outdoors.

Participants designated to the <a href="https://www.bicycling.com/training/a39916130/morning-yoga-every-day/">morning group</a> worked out between the hours of 6:30 a.m. and 8:30 a.m. and those in the evening group exercised between 6 p.m. and 8 p.m.

Though <a href="https://www.bicycling.com/training/a20011394/how-to-fuel-on-rides-of-every-length/">nutrition</a> wasn’t the main focal point of this study, says Arciero, participants did follow a strict diet. Men and women in all groups met with a registered dietitian and were given a 12-week meal plan to follow.On resistance training days, participants in all groups ate a small <a href="https://www.bicycling.com/health-nutrition/a38083270/homemade-snack-recipes/">snack</a> one hour before training. On <a href="https://www.bicycling.com/training/g36630247/flexibility-exercises/">stretching</a>, endurance, and <a href="https://www.bicycling.com/news/a40300573/hiit-metabolic-function-study/">interval days</a>, morning participants arrived fasted, but <a href="https://www.bicycling.com/health-nutrition/a36548604/when-its-time-to-rethink-your-hydration/">hydrated</a>, and evening participants were also hydrated and <a href="https://www.bicycling.com/training/a26749714/intermittent-fasting/">fasted</a> for four hours.

Morning participants were instructed to <a href="https://www.bicycling.com/news/a36940677/intermittent-fasting-for-weight-loss-study/">eat breakfast after workout sessions</a> and subsequent meals in four-hour increments.Evening participants were instructed to eat four meals a day in four-hour increments, with the last meal eaten within an hour of completing exercise. On rest days, all participants were instructed to eat <a href="https://www.bicycling.com/news/a27259930/breakfast-benefits-lower-heart-attack-stroke-risk/">breakfast</a> within an hour of waking and following meals within those four-hour intervals. They consumed the last meal two hours <a href="https://www.bicycling.com/news/a36739906/screen-time-before-bed-sleep-quality-study/">before bed</a>.

In the beginning, Arciero says, many of the participants who were active for more than four days a week were reluctant to cut back on their workouts. But that all changed once they started noticing improvements in their performance. “They were realizing that the bottom line is all about the quality of the exercise experience, as opposed to the quantity ,” he says.

The program was inspired by the exercise recommendations of <a href="https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines">the American College of Sports Medicine</a>. It was designed so that people can maintain a healthy active lifestyle that works around their work and family schedules.

In the end, for women, morning exercise reduced total body and abdominal fat, decreased blood pressure, and <a href="https://www.bicycling.com/training/a34063049/tips-for-mastering-pistol-squats/">improved lower-body muscle power</a>, while evening exercise enhanced mood, as well as improved upper-body strength, power, and endurance.

For Women

“The likely reasons why women lose total-body and <a href="https://www.bicycling.com/news/a36036865/the-fitter-you-are-the-faster-you-burn-fat-study/">belly fat</a> with morning exercise is because the body is in a more favorable hormonal state (lower insulin levels) which favors burning body fat as an energy source,” Aciero says.Whereas, evening exercise is associated with building <a href="https://www.bicycling.com/training/a38527239/muscular-endurance-vs-strength/">muscular strength</a> and power because the body is in a favorable hormonal and metabolic state, he says, which contributes to improving overall mood because it acts as a “de-stressor” at the end of the day for both women and men.

Men who worked out in the both groups had improvements in mood and physical performance, and decreased both total and abdominal body fat. But for those in the evening group, exercise had greater improvements in lowering systolic blood pressure, decreasing <a href="https://www.bicycling.com/news/a26894515/muscle-fatigue-can-impact-brains-ability-to-learn-new-skills/">fatigue</a>, and stimulating fat oxidation when compared to the morning group.

For Men

The body and <a href="https://www.bicycling.com/training/a20043987/5-max-heart-rate-training-myths-busted/">heart</a> are better prepared for the exercise later in the day than in the early morning due to certain metabolic factors in men, says Aciero. This is the reason evening exercise helps with enhancing heart health and <a href="https://www.bicycling.com/health-nutrition/a25683209/does-exercise-lower-blood-pressure/">lowering blood pressure</a>.

The bottom line: If you’re trying to achieve a specific goal like increasing upper body strength or decreasing blood pressure, then it’s worth considering the time of day you exercise. That’s because your body may react differently to an early morning ride or strength session versus a twilight workout. But what’s even more important to experience the effects of exercise: simply moving more, no matter what time of day that happens.

Conclusion

New research finds that exercising in the morning or evening can change the results. So determine your goals to figure out the best time to ride.

health

Health

exerciseandfitness

Exercise & Fitness

Should You Exercise in the Morning or Evening?

On the outside, the man of today is carefully groomed, perhaps unnecessarily and over carefully clean; while inside he is dirtier than the dirtiest animal—whose anus is as clean as its mouth, provided said animal has not been "domesticated" by "civilized" man.

A clogging up of the entire pipe system of the body. Any special symptom is therefore merely an extraor-dinary local constipation by more accumulated mucus at this particular place. Special accumulation points are the tongue, the stomach and particularly the entire digestive tract. This last is the real and deeper cause of bowel consti-pation.The average person has as much as ten pounds of uneliminated feces in the bowels continually, poisoning the blood stream and the entire system. Think of it!

1.Every disease, no matter what name it is Constipation

Every sick person has a more or less mucus-clogged system, such mucus being derived from undigested and uneliminated, unnatural food substances, accumulated from childhood on.

Continue 1

The first lesson has now given you an insight as to what disease actually is. In addition to muCus and its toxemias in the systen, there are other foreign matters such as uric acid, toxins, etc., and especially drugs if ever used. I learned thru years of practical experience that drugs are NEVER eliminated as is the waste from foods but are stored up in the body for decades! Hundreds of cases have come under my observation where drugs taken 10, 20, 30 and even 40 years were expelled together with mucus thru this perfect healing system.

2.Latent, Acute and Chronic Diseases No Longer a Mystery

This is a fact of basic importance especially for the Practitioner. When these chemical poisons after being dissolved are taken back into the circulation for elimination thru the kidneys the nerves and heart are affected-causing extreme nervousness, dizziness and excessive heart-beats, as well as other strange sensations. The uninformed stands before a mystery and probably calls the family doctor, who now diagnoses the condition as "heart-disease" and blames the "lack of food" instead of the drugs he prescribed 10 years ago.

Continue 2

This scientific method of eating, developed by Ehret in 1922, presents a complete, workable program for cleansing, repairing, rebuilding, and maintaining a healthy body. This book lays out Professor Ehret’s simple and logical plan in plain, understandable language so that anyone can apply the Ehret method.

food

Food

books

Books

This scientific method of eating, developed by Ehret in 1922, presents a complete, workable program for cleansing, repairing, rebuilding, and maintaining a healthy body. This book lays out Professor Ehret’s simple and logical plan in plain, understandable language so that anyone can apply the Ehret method.

Arnold Ehret

Mucusless Diet Healing System

You must be yourself. This means asking for what you want, setting boundaries, having your own beliefs and opinions, standing up for your values, wearing the clothes you want to wear, eating the food you want to eat, saying the things you want to say, and in a hundred other ways being you and not somebody small or false.

1. Be yourself

You come with attributes, capacities and proclivities and you are molded in a certain environment. But at some point you must say, “Okay, this is what is original to me and this is how I have been formed but now who do I want to be?” You reduce your emotional distress by deciding to become a person who will experience less emotional distress: a calmer person, a less critical person, a less egoistic person, a more productive person, a less self-abusive person, and so on.

2. Invent yourself

Part of our nature requires solitude, alone time, and a substantial rugged individualism. But this isn’t the whole story of our nature. We feel happier, warmer and better, live longer, and experience life as more meaningful if we love and let ourselves be loved. We must be individuals (see tips 1 and 2) but we must also relate. To do both, to both be ourselves and relate, requires that we acknowledge the reality of others, include others in our plans, not only speak but listen, and makes ourselves fit by eliminating our more egregious faults and by growing up.

3. Love and be loved

Nothing causes more emotional distress than the thoughts we think. We must do a better job than we usually do of identifying the thoughts that don’t serve us, disputing them and demanding that they go away, and substituting more useful thoughts. Thinking thoughts that do not serve you is the equivalent of serving yourself up emotional distress. Only you can get a grip on your own mind; if you won’t do that work, you will live in distress.

4. Get a grip on your mind

We are not so completely in control of our being that we can prevent past sore points from returning. They have a way of pestering us as anxious sweats, nightmares, sudden sadness, and waves of anger or defeat. But we can nevertheless try to exorcise the past by not playing along with our human tendency to wallow there. We must tell ourselves to move on and mean it. If you have a secret attachment to misery, you will feel miserable. As best you can, imperfectly but with real energy, let go of the past and forget the past.

5. Forget the past

Rampant anxiety ruins our equilibrium, colors our mood, and makes all the already hard tasks of living that much harder. There are many anxiety management strategies you might want to try—breathing techniques, cognitive techniques, relaxation techniques, and so on—but what will make all the difference is if you can locate that “inner switch” that controls your anxious nature and, deciding that you prefer to live more calmly. No longer over-dramatize, that you will no longer catastrophize, that you will no longer live a fearful life or create unnecessary anxiety for yourself.

6. Flip the anxiety switch off

Meaning is nothing more arcane than a certain sort of subjective psychological experience. We can have much more meaning in our life if we stop looking for it, as if it were lost or as if someone else knew more about it than we did, and realize that it is in our power to influence meaning and even make it. By making daily meaning investments and by seizing daily meaning opportunities we hold meaning crises at bay and experience life as meaningful. Meaning problems produce severe emotional distress and learning the art of value-based meaning-making dramatically reduces that distress.

7. Make meaning

You can decide that the meaning you make is more important to you than the mood you find yourself in. You start each day by announcing to yourself exactly how you intend to make meaning on that day, how you intend to deal with routine chores and tasks, how you intend to relax—how, in short, you mean to spend your day—and you consider all of that, the rich and the mundane alike, as the project of your life, one that you are living with grace and in good spirits. You reduce your emotional distress by checking in more on your intentions and less on your mood.

8. Let meaning trump mood

You may not be the person you would like to be. You may be angrier than you would like to be, more impulsive, more scattered, more self-sabotaging, more undisciplined, more frightened. If so, you require a personality upgrade, which of course only you can supply. You choose a feature of your personality you would like to upgrade and then you ask yourself, what thoughts align with this intention and what actions align with this intention? Then you think the appropriate thoughts and take the necessary action. In this way, you become the person capable of reducing your emotional distress.

9. Upgrade your personality

Circumstances matter. Our economic circumstances matter; our relationships matter; our work conditions matter; our health matters; whether our nation is at peace or occupied by invaders matters. Many circumstances are completely out of our control and many are within our control. We can change jobs or careers, we can divorce, we can reduce our calorie intake, we can stand up or keep quiet, we can do exactly as much as we can do to improve our circumstances. As a result of those improvements, we feel emotionally better. Emotional healing requires that you take real action in the real world.

10. Deal with circumstances

“Emotion is created by a cause, whether that cause is factual or imaginary does not matter, as longer as the believer holds it as true.”
― Bangambiki Habyarimana, Pearls Of Eternity

Quote

The journey of a thousand miles begins with a single step

communication

Communication

personaldevelopment

Personal Development

Understand yourself and those around you.

psychology

Psychology

Trauma: The Journey to Healing

What really helps us reduce our sadness, anxiety, and other emotional distress?

mentalhealth

Mental Health

10 Tips for Emotional Healing

It’s time to cut back on juice and sugar-sweetened beverages.The consumption of sugary beverages is blamed for lowering total brain volume and hippocampal volume.It’s best to eat whole fruit instead of consuming it in drink form. The British Heart Foundation says blending fruit causes natural sugars “to be released from within the cell walls of the fruit and become ‘free sugars’” — with included added sugars like honey and maple syrup.

Fruit juices and other sugary beverages  

Alcoholic beverages affect your brain’s communication pathways to a great extent. It becomes difficult for a person who drinks a lot of alcohol to remember things and process new data while leaving him depressed and disordered easily. To avoid such damage to the brain, women should not drink more than one glass of alcohol and men should stick to two glasses in a day.

Too much alcohol  

The gut contains beneficial bacteria known as the microbiota, which plays a key role in maintaining health in both the body and mind. These health benefits include mental health as well. This is known as the ‘gut-brain axis. This line of communication works both ways, linking the emotional and cognitive centers of the brain with peripheral intestinal function. This connection makes it vitally important to keep the gut healthy and the microbiome in balance. Sugar in the diet can lead to gut dysbiosis [an imbalance].

Refined sugar

Refined grains elevate inflammation and can worsen one’s mental health.Instead of eating refined grains with foods like pasta, opt for a more whole grain option to help-out your head.Elevated levels of inflammation have been linked to mental health disorders, including depression and fatigue.

Refined grains

If you think that diet soda is better for your brain, be warned. Studies have shown even diet soft drinks, which some are led to believe are healthier options, have been tied to elevated brain inflammation and increased risk of depression.

Diet soft drinks 

Another type of foods to steer clear of to bolster brain health are the snacks that cause inflammation.Junk, fried foods, sugary products and red meat are the enemies of your brain if you overindulge in them.

Inflammatory foods

It may not a specific food or category of food, but, guzzling up too many calories regularly can potentially be bad news for brain health, according to experts.In addition, overeating or consuming a lot of calories in a shorter period is linked with an increased risk of memory-related problems and overall cognitive impairment. Overeating causes obesity that contributes to diabetes, high blood pressure and heart diseases, which are believed to be further causing Alzheimer’s and other brain illnesses.

Consuming too many calories

“Neuroscience is by far the most exciting branch of science because the brain is the most fascinating object in the universe. Every human brain is different - the brain makes each human unique and defines who he or she is.”-Stanley B. Prusiner

Neuroscience Quote

There are many reasons to want to eat well, but among them, one priority may be to promote your brain health. From reducing your risk of dementia to supporting mental health, experts say there are good reasons to limit these foods and drinks if you aren’t doing so already.

What experts says are the worst foods and drinks for brain health

Communication with the world is a beautiful feeling. Communicating and finding your old classmate is also a life turning experience. Social media has made it easier. Each day new platforms are emerging for easing and sharing your moments. However, do you have any idea about your spending time on such social apps?

How Social-media Takes Your Refreshing Hobbies Away?

We can use social media for developing ourselves. Here are the issues everyone faces with the overuse of social media. *Loses the family relationship tune. When you are always spending time on social media scrolling, your mind starts taking a distance from family time.* Gets a wrong notion about life. Social media isn't a sacred place where only reliable information and knowledge get. * Your creativity grows slowly. When you read a book or observe nature, your creativity gets light. However, social media can't support your creativity in that way.* Constant concentration and attention issues.

Issues With The Overuse Of Social Media

Meditate at least 10-15 minutes a day. Meditation will calm your mind to give a clear focus on your goals. * Set a timer before logging into the social media accounts and use them within that specific period.* Have my soul time. Spending some minutes with yourself easily converts your feelings into actions. That means your productivity level goes high. Make sure you sit with yourself, talk and plan the future.* Engage yourself with other creative activities like writing, reading, drawing and clicking nature. * Turn off all the notifications from unwanted applications.

Easy Solutions to Get Back the Real YOU

timemanagement

Time Management

artsandculture

Society, Arts & Culture

How Social-media Takes Your Refreshing Hobbies Away?


An exploration of the intersection of neurodivergence, obsession and disorderObsessive was, still is, my natural state, and I never wondered why. I didn’t mind, didn’t know that other people could feel at peace. I always felt like a raw nerve, but then, I thought that everyone did.Writer and journalist Marianne Eloise was born obsessive. What that means changes day to day, depending on what her brain latches on to: fixations with certain topics, intrusive violent thoughts, looping phrases. Some obsessions have lasted a lifetime, while others will be intense but only last a week or two.

The Book

Obsessive, Intrusive, Magical Thinking is a culmination of a life spend obsessing, offering a glimpse into Marianne’s brain, but also an insight into the lives of others like her. From death to Medusa, to Disneyland to fire, to LA to her dog, the essays explore the intersection of neurodivergence, obsession and disorder, telling the story of one life underpinned and ultimately made whole by obsession.

Marianne’s Brain

Marianne Eloise’s brain operates differently from those of “neurotypicals”. Once the “weird” child both at school and at home, she has lived in an embattled emotional state for as long as she can remember, with repeated episodes of debilitating anxiety and depression. She has also suffered from anorexia nervosa. When she was a child, few adults cared to understand what was behind her distress. Her difficulties remain complex, but her memoir rallies hope.

Her Difficulties

“Without obsession, I have nothing. It’s taken me on journeys across the world in pursuit of things that interest me, and it always wins against the things that I find hard about being alive.”Eloise, a culture writer and journalist, describes a mind that never switches off. Her looping, repetitive thoughts make for tenacious worries and all-consuming interests – as adolescence unfolds, Jim Carrey and The Twilight Zone are replaced by Noughties pop-punk.

A Culture Writer and Journalist

She divides her book into three sections, on “obsessive”, “intrusive” and “magical” thought, drawing on extensive research and interweaving personal reflections and amusing asides. Making order out of the chaos of her mind is important to her fragile sense of safety in the world, but she describes paradoxical impulses along the way: to swim in seas despite a terror of drowning, to dance at gigs despite often feeling threatened by people, lights and noise.

Order Out Of Chaos

Her ruminations cluster around specific themes: time, water, fire, nightmares, the city of Los Angeles. Through her fascination with Walt Disney it is revealed that, as a child, Disney stamped an owl to death. His life’s work perhaps sprang from the associated guilt, but Eloise – as an adult – considers Disneyland “the one place on earth everything ceased to be complicated, difficult, grown-up; everything was taken care of”. As she finds stable love with her fiancé, Karl, she also gets more respite from other fears: of her dog dying, of her body fleshing out.

Her Rumination

She processes trauma. Her mother, a mental health nurse, suffered too, with a gaze wandering far from her two daughters.Eloise made sporadic efforts to get help in the form of therapy. “It turns out, though, that if there is an irresponsible adult in your home leaving the gate open or the gas on, then it is not possible to do CBT.” It wasn’t until recently that Eloise received an autism diagnosis.

She Processes Trauma

In her late twenties now, she has also been diagnosed with attention deficit hyperactivity disorder, nightmare disorder, dyspraxia and Ehlers-Danlos syndrome, which affects the body’s connective tissues. “Diagnosis is a lifeline”, she writes. “It empowers me to live the way I need to, to ask for help and space.”

“Diagnosis is a lifeline”

Marianne Eloise’s brain operates differently from those of “neurotypicals”. Once the “weird” child both at school and at home, she has lived in an

movies

Movies & Shows

problemsolving

Problem Solving

A memoir of a neurologically atypical life

Make an effort to remember that you live today; not ancient times.In earlier ages, people had to make more split, life or death decisions about whether to engage with or avoid the unknown. Thus, their brains evolved to pay a lot more natural attention to negative and dangerous stimuli.Individuals have a degree of control over their thoughts. Make a conscious effort to spend time contemplating the positive.

1. Remember that your brain was built for an earlier era.

Make a constant and concerted effort to experience gratitude, instead of allowing less happy moments to dominate your perception.Creating positive feelings of appreciation, helps to smooth out the peaks and troughs that naturally occur between happy experiences. Reducing how often you find yourself feeling that you're no longer happy, in turn reduces the stress that results from feeling that you should be.

2. Train yourself to focus on gratitude

Two key components of happiness (or subjective well-being) are:The balance of emotions: Everyone experiences both positive and negative emotions, feelings, and moods. Happiness is generally linked to experiencing more positive feelings than negative.Life satisfaction: This relates to how satisfied you feel with different areas of your life including your relationships, work, achievements, and other things that you consider important.Understanding this simple quirk in how our brains work can make it a bit more likely that we'll actually achieve happiness in our lifetimes. (Kendra Cherry)

3. Think about what happiness actually means

"Life, liberty, and the pursuit of happiness." But what if the pursuit itself makes happiness less likely?

Neuroscience Says These 3 Simple Mental Habits Make People Much Happier

Ahimsa is an ancient Indian principle of nonviolence which applies to all living beings. It is a key virtue in the Dhārmic religions: Hinduism, Buddhism, and Jainism.

Ahimsa Explained

The options to interact with nature are plenty, select one that is easily available to you, like gardening, swimming, or hiking for example. You need to realize the beauty of nature, get attached to it. Once that happens, you will automatically be considerate and compassionate towards it. Ahimsa teaches you to be kind to the entire universe because you too are a part of it.

1 - Mingle more with nature

Your food is either plant-based or animal-based. An unfortunate truth of life is that for you to live, another living being must die. You cannot alter it, but you can ensure that your diet motivates the most humane process available.

2 - Focus on your food

In the pursuit of caring for others, you must not starve yourself of caring. An individual fighting a battle in his head will lose the ones outside. Following the path of Ahimsa will put you up against a lot of challenges, to successfully overcome such challenges, you will need a level head.Make it a practice to regularly confront your fears, inabilities, shortcomings, insecurities, and failures. Acknowledge and accept them but do not judge yourself too harshly; forgive what can be forgiven and forget what can be forgotten.

3 - A little love for yourself

Your passion is your deep burning desire for something. And when you feel that burning desire to help someone in difficulty, it becomes compassion. And compassion is a must when practicing ahimsa. Secondly, you will have to practice listening; truly listening. We are always lost in our head, always revisiting the thoughts on our head, even when someone else is sharing their problem. Almost all passionate people who are good listeners, end up being compassionate people.

4 - Turn your passion into compassion

Steady deep breathing, calms your nerves, eases your blood blow, and increases the level of oxygen in your body.Steady deep breathing before each Asana, will make your muscles more supple, and prepare your mind to deal with the turmoil(s) of the pose. Over time this practice will become an integral aspect of your personality. And in this way, you can incorporate Ahimsa while doing any yoga practice. Even off the mat, you will easily find yourself taking deep steady breaths and keeping yourself away from inflicting harm.

5 - Ahimsa In Yoga - Steady your breathing

Meditation is already a separate limb of yoga. However practicing it before and after your yoga session, will help you train with ahimsa. Meditation is when you turn into an ultimate observer of  the universe, and all you do is absorb all that the universe has to offer.While meditating, your mind will be flooded with thoughts. You will constantly struggle to put a stop to this flow of thoughts. With sufficient practice, you will eventually succeed. And when you do you will learn to put a stop to all types of thoughts, including the harmful ones.

6 - Ahimsa In Yoga - Commence and conclude with meditation

The hand and limb movements, the arches, the bends, the twists, and so on, are all physical movements of yoga. At a beginner level, these movements are just abruptly formed and practiced. However, they are meant to be in smooth and constant flow.The flowing movement of the asanas are wondrously beneficial in calming your mind and cleansing it of all agitating thoughts. The breathing combined with the flow is just the perfect tool for ahimsa.

7 - Ahimsa In Yoga - Focus on the flow of yoga

What you must remember is that yoga is not a competition. You are on the mat to train, thus the practicing part is important; the success is not. Be patient with the final pose and let it come in time. The majority of himsa in yoga is from the frustration of the inability to perform a pose. So let go of the stubbornness that pushes you to get the final pose at a single attempt.

8 -Ahimsa In Yoga - Remember Yoga is not a competition

“Ahimsa is not mere negative non-injury. It is positive, cosmic love. It is the development of a mental attitude in which hatred is replaced by love. Ahimsa is true sacrifice. Ahimsa is forgiveness. Ahimsa is Sakti (power). Ahimsa is true strength.”-Sivananda

Cosmic Love

The practice of Ahimsa is not only a fundamental requirement to improve your yoga routine, but improve your everyday life in general. Here are 8 actionable ways to practice ahimsa in daily life and in yoga.

mindfulness

Mindfulness

meditation

Meditation

8 Actionable Ways to Practice Ahimsa in Everyday Life and in Yoga - Fitsri

Author Dan Buettner and his team have been working for over a decade on identifying places of longevity worldwide. They found places with a high concentration of individuals over 100 years old and clusters of people who had grown old without health problems like heart disease, obesity, cancer, or diabetes.

Blue Zones

This island is eight miles off the coast of Turkey in the Aegean Sea. It has some of the lowest rates of middle-age mortality and dementia worldwide. Research suggests their increased longevity is linked to their traditional Mediterranean diet.

Ikaria, Greece

Okinawa is home to the world’s longest-lived women.  Their diet includes staples like Okinawan sweet potatoes, soybeans, mugwort, turmeric, and goya (bitter melon).

Okinawa, Japan

The mountainous highlands of this Italian island has the world’s highest concentration of centenarian men. They eat a low-protein diet associated with lower diabetes, cancer, and death rates for people under age 65.

Ogliastra Region, Sardinia

This community has the highest concentration of Seventh-day Adventists in the United States. The residents live ten healthy years more than the average American. Their diet includes grains, fruits, nuts, and vegetables.

Loma Linda, California

In this region of Central America, residents have the world’s lowest rate of middle-age mortality and the second-highest concentration of male centenarians. They have strong faith communities, deep social networks, and regular, low-intensity physical activity.

Nicola Peninsula, Costa Rica

These cultures have uncovered the secrets of longevity.

travel

Travel

longevity

Longevity

5 "Blue Zones" Where the World's Healthiest People Live

Focus and concentration plays a key role in our life as its Importance can't be ignored when it comes to <a href="https://inspirationalblogs45.blogspot.com/2021/08/Best-way-to-improve-your-productivity%20.html">productivity </a> . Being more focused and concentrated towards work is a dream of many and no doubt everyone is willing to boost their productivity.  It's not that much hard. With a little effort one can easily stay more focused and concentrated.

How To Improve Focus And Conce

If you will find your distraction then it will be easy for you to increase your focus. These days mostly people are distracted by smartphones. Try to reduce the use of smartphones as much as possible.  Distractions are the enemy of a productive life and two things can't come in a single place. When it comes to distractions you must avoid them as much as possible.

• Find your distraction and beat them

<a href="https://inspirationalblogs45.blogspot.com/2021/04/mindfulness-meditation-practice.html">Meditation </a> and morning exercise are the best way to make your mind work faster and more actively.  Meditation refreshes your mind and boosts your productivity. You must try to create a dedicated slot of 10-15mins for meditation.  Habits are not built in a single day but become due to the efforts that we put in every day.  Meditation is the best habit to stay attentive.

• Morning exercise or meditation

In our childhood our teacher taught us " Early to bed, early to rise makes a person healthy , wealthy and wise." This is the truth of today's society . Giving a rest to your brain and body is necessary .  A better sleep is a key for a better life and you must opt for the same rule for yourself. Don't be a night owl, sleep early and nourish your mind and give rest to your body.

• A better sleep

Music heals our body, brain and heart and that's all that we need to listen to music, anything that you love. Classical, folk, hip-hop or your favourite singer just entertain yourself with music. When you feel less focused then pick up your earbuds or earphones and take a break of 10mins, listen to your favourite songs and fresh your mind.

• Listen to music

Focus is a key to productivity and with a little practice of meditation with a healthy diet and a flavour of music in life can surely be a great way of making yourself better.

Want to improve your focus and concentration? Here's how to focus better on your work, pay attention  and get more done at home with this guide 

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productivity

Productivity

habits

Habits

How to improve focus and concentration ? 

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How to improve focus and concentration ?

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