For most of us, physical activity, including running, is associated with health and great body shape. However, if you engage in such an active sport without special training, you can greatly harm your health. The rehabilitation massage therapist explained how to prepare for running in order to be in great shape and avoid health problems.

Why running is so popular

People all over the world love this cardio-intensive sport. That’s why many athletes start and end their day with running workouts. Some run on the street, others in the gym.

However, the rehabilitation doctor notes that the benefits and harms of running are almost the same. It should be understood that this sport is not suitable for everyone due to health or age. For example, people who are over 60 years old should not engage in this sport, as it can lead to problems with the musculoskeletal or cardiovascular system.

Why running can be harmful to your health

Walking helps to strengthen joints and intervertebral discs, is beneficial for the cardiovascular and lymphatic systems, and establishes optimal functioning of all tissues and internal organs of our body.

Running, on the other hand, can be quite traumatic. Due to the heavy load on the joints and intervertebral discs, it can even be dangerous to health.

How to run properly so as not to harm your health

Running is a very healthy sport, but it requires proper training, as a heavy load on the joints can negatively affect the cartilage. The expert notes that it is necessary to release synovial fluid, which nourishes the joints. This will be facilitated by preliminary step-by-step preparation.

Before you start playing this sport, you need to prepare for it. First, you need to relieve spasms, and massages will help. Otherwise, the joint may be clamped by spasms and will not release enough synovial fluid to allow it to recover.

Without such preliminary preparation, the compression on the joints will be too strong, so undesirable consequences for your health may appear.

What to do to avoid getting injured while running

Don’t run around the stadium in a circle because you can fall, choose a park or wooded area.
You need to wear the right shoes for running. The expert advises to undergo a computerized foot diagnosis and, together with a specialist, choose a comfortable pair of shoes with good cushioning.
After running, you should do recovery exercises such as massage and stretching.

This comprehensive approach will help you maximize the health and fitness benefits of running. It will also protect you from the risk of injury and harm to your health.

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Studies show that certain food compounds can cleanse cells of harmful free radicals, which are highly reactive, unstable atoms that cause inflammation.

One way to recognize foods rich in antioxidants is to look for bright colors, such as dark red tomatoes, dark purple grapes, or the emerald hue of leafy greens. Some studies show that the more intense the color, the more antioxidants these natural foods contain. You can start there or use the list of the 7 best antioxidant-rich foods to fight inflammation.

Blueberries.
All berries are rich in antioxidants, so you can’t go wrong with strawberries, raspberries, blackberries, and more, but blueberries are a particularly great choice for eliminating inflammation. The anthocyanin compounds that give them their distinctive purple-blue color have been linked to the prevention of chronic health problems such as cardiovascular disease, cancer, and diabetes.

Tomatoes.
Whether you slice them, season them, or sauté them, no matter how you prepare them, tomatoes are high in antioxidants. These red fruits are rich in several free radical-fighting compounds, including lycopene, vitamin C, beta-carotene, and numerous flavonoids.

The power of lycopene in tomatoes has been studied as a potential anti-cancer agent.

Green tea
Green tea is a great source of antioxidants. Whether you drink it iced or hot, you will reap incredible health benefits. Antioxidants called catechins in green tea have anti-cancer and anti-inflammatory properties.

Oranges.
Citrus fruits are rich in vitamin C. It is possible that this vitamin is a powerful antioxidant that may play a role in reducing the risk of cardiovascular disease, stroke, vascular dysfunction, stroke, and certain types of cancer.

Spinach
Spinach is well known for its nutrients, such as iron and vitamin K, as well as various antioxidants, including kaempferol, quercetin, lutein, and zeaxanthin. Lutein and zeaxanthin have been linked to improved vision and eye health, while kaempferol may help prevent cancer and quercetin supports heart health.

Coffee.
Your morning drink is another powerful source of antioxidants. Its ability to fight inflammation is attributed to chlorogenic, caffeic, ferulic, and n-coumaric acids. A study has shown that these antioxidants are found in coffee. Green tea and red wine contain much less of them.

However, not all beans are equally capable of suppressing inflammation. The same study showed that robusta beans contain the most antioxidants – almost twice as many as arabica beans. If antioxidants are something you’d like to have in your coffee, check the label on your coffee bean package to make sure you’re buying the right variety.

Dark chocolate
Dark chocolate contains a large amount of antioxidants, including flavonoids. These substances may play a role in heart health and cancer prevention.

The darker the chocolate (e.g., the higher the cocoa content), the more antioxidants it is likely to contain. Look for chocolate with 70% cocoa or higher.

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This is according to Dale Bredesen, an American researcher and expert on neurodegenerative diseases.

There are many factors that can cause brain health problems, some of which are completely out of our control (such as genetics and age). But there are also other factors that help keep the brain in great shape, such as physical activity, maintaining a healthy weight, and healthy habits.

A nutrient-dense diet rich in antioxidants, healthy fats, and micronutrients can help support brain health. But on the other hand, there are certain foods that will harm it.

These are the three worst foods for brain health.

Fried chicken
Anything deep-fried is bound to be delicious. And this crispy crust is no exception. But eating fried foods is not good for your brain. The results of a meta-analysis published in the American Journal of Clinical Nutrition showed a link between eating more fried foods and an increased risk of cognitive health problems.

Jelly candies
We all have a sweet tooth from time to time. But candies like gummy bears contain almost nothing nutritious because they are mostly made of pure sugar. While sugar in the form of glucose is necessary as a source of energy, excessive sugar consumption is linked to memory impairment and an increased risk of dementia. That’s why you’re better off leaving out the jelly beans.

Shellfish.
There are some cautions related to seafood. First, they should not be fried, as fried food consumption is associated with poor cognitive health outcomes.

And secondly, fish should not contain high amounts of mercury. Eat salmon, mackerel, sardines, and herring. They contain much more omega-3 fats and very low levels of mercury toxic to the brain.

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Celery is a versatile plant; all its parts can be used for food. Celery greens are often used in salads and meat dishes, which makes them more tasty and healthy. Celery roots are also very valuable and can be consumed raw, added to salads and side dishes, or dried. Broths are prepared from celery, baked or fried, added to first and second courses, or used as a seasoning to make dishes more flavorful.

There are various ways to use celery in the diet, and there is even a special diet based on celery that helps improve health and control weight. All parts of celery – leaf, stem, and root – have almost identical beneficial properties. Therefore, the choice of option depends on personal taste preferences and culinary preferences.

What does celery treat

Celery is not only a delicious vegetable, but also a real natural healer for our body. It has a unique set of vitamins, acids, and minerals that contribute to the stability of our body’s cells and can positively affect our health and well-being.

Celery and the aging process

One of the key aspects that make celery beneficial for our health is its ability to slow down the aging process, which is possible due to its high amount of antioxidants. Regular consumption of celery can help maintain youthful and beautiful skin, as well as prevent the development of certain chronic diseases.

Calming properties of celery

Celery greens contain substances that promote relaxation and relieve nervous tension, so they can be useful in the treatment of nervous disorders that occur as a result of overwork. It is ideal for those who often experience stress and anxiety.

Celery root has a complex effect on the digestive system. Root vegetables and celery greens are included in the dietary treatment of gastric ulcers, gastritis and chronic colitis. They stimulate gastric juice production and prevent putrefactive processes in the intestines. Celery essential oil activates the secretion of gastric juice, which contributes to better digestion of food.

Celery and diabetes mellitus

Celery helps to improve water and salt metabolism in the body and can be especially useful for the elderly, who often face this problem. Celery also affects sugar levels, so it is useful for people with diabetes.

Arthritis, rheumatism and gout

Celery can be a great help for those who suffer from arthritis, rheumatism and gout. It has powerful anti-inflammatory properties that help reduce swelling and pain around the joints. In addition, celery stalks contain a diuretic substance that helps remove uric acid crystals that can form around the joints and cause pain.

Anti-allergic and antiseptic properties of celery

Celery has anti-allergic and antiseptic properties that can be useful in treating allergic reactions and skin conditions. Its essential oil can help soothe irritated skin and speed up the healing process of wounds.

Strengthen the immune system

Celery is also known for its ability to boost the immune system and prevent infectious diseases. Regular consumption of celery can help the body fight harmful bacteria and viruses more effectively.

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