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Reduce anxiety by lifting weights , says research
New Delhi : People who do resistance exercises like weight lifting may experience less anxiety than people who don’t workout, a research review suggests
Resistance workouts were associated with a reduction in anxiety symptoms regardless of whether or not participants had a mental health disorder, though the effect was more pronounced in healthy people who didn’t report any physical or psychological problems.
“The positive effects of exercise training on mental health are well established; however, the majority of this knowledge is based on studies involving aerobic based training,” said lead study author Brett Gordon, a physical education and sports researcher at the University of Limerick in Ireland.
“RET (resistance exercise training) significantly reduced anxiety in both healthy participants and those with a physical or mental illness, and the effect size of these reductions is comparable to that of frontline treatments such as medication and psychotherapy,” Gordon said by email. “RET is a low-cost behavior with minimal risk, and can be an effective tool to reduce anxiety for healthy and ill alike.”
While the effects of resistance exercise on the brain are not as well understood as the impact of aerobic workouts, emerging research has also linked resistance training to less shrinkage of white matter in the brain, said Dianna Purvis Jaffin of the Brain Performance Institute at the University of Texas at Dallas.
“Exercise generally requires some level of concentration on the activity and may serve as a distraction, and at least acutely (meaning – during that bout of exercise and a bit after) interrupt rumination and obsessive worrying,” Jaffin said.
“Finally, since people with anxiety tend to have uncertainty about their future, they may obsessively worry and lack confidence,” Jaffin added. “Exercise can improve self-efficacy, the belief that one can succeed in particular situations, which may make someone feel more empowered.”
ily foods, spicy dishes, fried fares… Done it all and regretting it? If you’re suffering from acid reflux, you probably know what to eat and what to avoid. But is there anything to relieve you from such digestive issues? Well, there are certain drinks for acidity to improve your digestive health, if you consume them regularly.
Ready to find out? Let’s go!
In an Instagram video, nutritionist and health coach Neha Ranglani has suggested that to calm your acid reflux, you need to help your food get digested well. This can be done by improving your stomach acid production and healing your stomach cells. And these drinks that she has suggested, can help with just that, allowing you to digest your food well without the burn.
Here are 6 drinks for acidity:
1. Cucumber juice
Cucumber is a favourite salad ingredient in summer because of its cooling properties. Consuming cucumber juice can be really beneficial for relievingacid reflux because it is highly nutritious as it provides your body with both fibre and water which is needed for better digestion and has a low calorie volume. What’s more? It can also keep you full and help you avoid reaching out to junk foods!
2. Lemon water
Lemon can do you a world of good! Being rich in vitamin C and B and minerals such as phosphorus, calcium, and magnesium—drinking lemon water regularly will not only help you burn fat but will resolve your digestive issues such as acidity. Moreover, lemon water contains laxative properties that can help improve your bowel movements and clear toxins from the body, keeping you hydrated.
3. Ginger water
Ginger aka adrak, is a very well known ingredient that has been used for ages to help relieve acidity and gas. Also, if you are facing digestive issues due to overeating or undigested food, consuming ginger water can help in emptying your stomach. You can also consume it by adding it to soups, subzi or curry, and even tea. Remember that you’re not allowed to consume ginger in excess amounts.
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