Mindfulness and Exercise

If you have done sports or you work out on a regular basis, you are probably aware that it takes a lot of mental strength (in addition to your physical strength) to get through a workout. Without having the mental endurance to finish your workout, even if you are exhausted, your body could give in to your stress you may quit before you are done.

Exercise causes eustress, which is a healthy type of stress that your body endures. This is especially true if you are doing vigorous or very intense activities. Because of this, it is always important to allow your body to have the rest that it needs to recover from a workout. Mental resilience and focus is also a critical part of a successful training session. Similar to your body, your mind can become tired. However, researchers have started to look at how training your mind through mindfulness meditation can also help you train your body.

Practicing mindfulness meditation may be a straight-forward way to improve your physical fitness and overall well-being. Studies done on college athletes have shown that the more relaxed the athlete allows themselves to be, the better mood they are in and the more mental resilience they tend to have.

This means that the athletes who tended to their mental health were able to let go of some of the stress they had to endure during athletic training. Mindfulness training proved itself to be more effective than relaxation training in this study.

Even for people not playing sports, research suggests that mindfulness meditation can provide a mental edge that keeps you on track during challenging workouts. For non-athletes who want to remain healthy, being able to move past mental roadblocks to exercise is important, and this can be easier if you practice mindfulness. Yes, some people look forward to their daily exercise, but there are many people out there who dread it. Mindfulness can help those people change their minds.

One study found that people who said they were able to be mindful while they were exercising were able to feel more satisfied with the exercise. This is because mindfulness might be able to increase feelings of satisfaction because people are satisfied when they are having positive experiences during physical activity. In order for these physical experiences to be noticed, people need to be present in the moment by practicing mindfulness.

Practicing mindfulness can also encourage people to make healthier choices throughout the day and increase their motivation to exercise. One of the latest trends in group exercise classes is to add several moments of mindfulness so participants can help train their brains and their body at the same time.

So, how do you add mindfulness to your workout? It is simple once you start practicing. Practicing “mindfulness” just involves you being able to actively pay attention to the present moment and let it happen without judgment. Instead of allowing your mind to wander, just live in the moment and allow all of your passing, distracting thoughts to pass by without getting caught up in them.

There are a lot of parts of your day that you can add mindfulness to. While it is great to do to improve your exercise, you can also practice mindfulness while you are eating, while you are at work, or even while you are just doing chores around the house. Just start paying attention to the sensations that you are experiencing at that time. You can also take formal mindfulness meditation courses or become involved with other mindfulness-based interventions.

If you are new to mindfulness, it may be best to start with some professionally organized mindfulness training. However, you can also start with small steps on your own to incorporate mindfulness into your life when you feel stress or anxiety and just allow your skills to build.

The reason that mindfulness is especially effective during exercise is that exercise is a form of stress, even though it is healthy stress. Mindfulness can help you regulate your body’s response to the physical stress of the exercise. Ultimately, it is becoming increasingly clear that to have a strong body, you must also have a strong mind. There are several ways to increase your mental reserves and harnessing the methods that appeal to you the most can boost your overall wellness.

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The Effects of Alcohol on DNA

Research has shown that drinking alcohol can have a negative impact on one’s DNA in stem cells. This may help to explain why scientists have found that drinking alcohol can increase one’s risk of cancer.

A lot of research that has been done in cell cultures in the past has shown that there are very clear ways that alcohol can lead to cancer. In other studies, researchers have used mice to find out how exposure to alcohol leads to permanent damage to one’s DNA.

Scientists have performed studies on mice to determine if their genes were damaged when they were given acetaldehyde, which is a harmful chemical that is produced when the body breaks down alcohol. The researchers concluded that this chemical has the ability to harm the DNA that is inside of blood stem cells. This can then lead to chromosomes becoming out of order and result in a permanent DNA sequence change. The reason it is important to know how DNA inside the stem cells is damaged is that when healthy stem cells deteriorate, they can lead to cancer.

These new findings help researchers understand how drinking alcohol may increase the risk of developing several different types of cancer, including common types such as breast cancer and colon cancer.

Experts claim that some cancers may develop due to damaged DNA in stem cells. It is true that some damage can happen by chance, but findings have suggested that drinking alcohol increases the risk of this damage occurring.

Researchers also look at how the human body tries to protect itself against the damage that is caused by alcohol. The body first uses a group of enzymes that work to deconstruct the harmful enzymes in the body into a substance that the body can turn into energy.

However, many people around the world, especially people born in South East Asia, lack these beneficial enzymes or have versions of the enzymes that do not work correctly. This means that when they drink, the enzymes build up and lead to a flushed complexion and can cause people of this racial descent to feel sick.

In this study, mice who did not have this crucial ALDH enzyme were given alcohol as well. The alcohol caused four times as much DNA damage in the cells of these mice compared to mice who had healthy ALDH2 enzymes.

Cells also have a variety of repair systems for their DNA that acts as another line of defense. These systems often help cells fix and even reverse the damage that has been done to the DNA, however, they are not always effective. Additionally, these restorative cells do not always work, and people may carry mutations of these cells, meaning that the cells are not able to work effectively.

This study highlights the fact that being unable to properly process alcohol may cause someone to have an even more increased risk of having damaged DNA in their stem cells due to alcohol consumption. This means that these people are also at a higher risk for developing certain cancers.

It is important to consider the fact that alcohol clearing and the systems in the body that help repair DNA have their imperfections, and alcohol may still lead to cancer in other ways, even in those who have a well-working defense mechanism system.

This research highlights the damage that alcohol can have on the DNA in our stem cells, causing some people to have much more significant health issues than others.

The best thing for people to do who are already at risk for developing cancer is to avoid drinking alcohol.

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Using Essential Oils to Lower Blood Pressure

Currently, about 30% of Americans have high blood pressure, and only 50% of Americans have their blood pressure under control. However, with the new guidelines that advise that high blood pressure needs to be treated at 130/80 instead of 140/90, almost 50% of Americans are technically suffering from high blood pressure.

With uncontrolled blood pressure, people may have other health issues such as cognitive decline, cardiovascular disease, and kidney disease. Globally, instances of high blood pressure are on the rise.

The pharmaceutical industry has taken note of this trend and has developed more drugs over the past decade to control blood pressure. However, these drugs also come with side effects. Because of this, an increasing number of people are turning to natural remedies such as essential oils.

High blood pressure is called the ?silent killer? because it can cause few or no symptoms while still damaging your blood vessels and organs. The added pressure that your heart needs to push blood through your vessels raises your risk of heart failure. Chronic high blood pressure can also lead to coronary artery disease and an enlarged heart.

High blood pressure damages the cells that line the arteries, which can cause arterial walls to be narrow and lose elasticity. This can raise your blood pressure even more and reduce blood flow to organs, which increases one’s risk of damage to the eyes, kidneys, and brain. Reduced blood flow to the brain can lead to mini-strokes, strokes, or dementia.

There are many things that can trigger high blood pressure, such as:

  • Insulin resistance
  • High uric acid levels
  • Poor nutrition
  • Lead exposure
  • Air pollution
  • Smoking and alcohol use

Doctors often prescribe medication for high blood pressure, but using essential oils is a safer and more natural solution. Essential oils are plant oils that are highly concentrated through the process of distillation. Essential oils have been used in aromatherapy to help improve health and reduce stress for thousands of years. Studies have shown that essential oils can have a positive effect on reducing blood pressure and on heart health.

Studies have shown that inhaling a blend of essential oils can reduce blood pressure and cortisol secretion, which is often elevated during times of stress. There are several essential oils that have a positive impact on blood pressure and decrease stress. Some popular oils to use are:


This oil is often used in cosmetics due to its refreshing scent. However, research shows that it also helps reduce blood pressure and can even reduce anxiety and improve mood.

Clary Sage

Clary sage has been shown to reduce high blood pressure, reduce respiratory rates, and decrease stress.


The scent of roses has a calming effect on the brain and even has antianxiety and antidepressant effects, which both negatively impact blood pressure.


Lavender is thought to be effective in treating neurological disorders such as anxiety and can stabilize one’s mood and act as a sedative, which all have a positive effect on blood pressure.

Lemon Balm

Low doses of lemon balm essential oil can reduce injury to the heart, but more research is needed to determine the effects of a higher doses. However, inhalation of lemon balm may protect against heart palpitations and heart attacks while also reducing blood pressure.

Ylang Ylang

Ylang Ylang comes from a small tree that is known for its use in instances of trauma and shock to help reduce the heart rate. This oil has antidepressive properties and it helps control blood pressure.


Rosemary essential oil reduces the hardening of arteries, which is one of the culprits of high blood pressure. This oil also helps keep the cardiovascular system working regularly.


Frankincense has been used for centuries as a medicinal agent to help reduce stress and promote inner peace.

In addition to using essential oils, proper diet and exercise are important when trying to manage high blood pressure. Make sure to eat a diet that is mostly made up of plants and find a way to exercise or move your body several times a week.

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Health Benefits of Coffee and Tea

While we all know that your diet can have a huge impact on your health, did you know that the beverages you choose to drink are a large part of that? Drinking soda all day is very detrimental to your health, while drinking water is beneficial and will support optimal health.

However, there are probably times when you want to drink something a bit more exciting than water. In these instances, coffee and tea are both good options. These beverages have been labeled as mostly healthy, but they do come with some cautions.

Coffee and tea are the most popular drinks worldwide aside from water. They also both contain caffeine and antioxidant polyphenols. Tea is associated with a reduced risk of stroke, diabetes, and depression, and can also help improve blood pressure, reduce obesity, and reduce blood sugar levels. On the other hand, coffee is associated with a reduced risk of premature death and heart disease.

Here are some specific benefits of drinking coffee and tea:

1. They protect against liver disease and cancer.

Coffee is high in antioxidants, which help neutralize cell-damaging free radicals and contribute to the development of certain types of cancer. Coffee’s antioxidants may also be beneficial in treating non-alcoholic fatty liver disease and help prevent premature death from chronic liver disease. The antioxidants in green tea may help reduce the growth of tumors.

2. They may decrease the risk of dementia.

The caffeine that is found in both coffee and tea has been found to stimulate brain activity. Additionally, new studies show that the caffeine in coffee and tea can even help protect against dementia and Alzheimer?s disease.

Research has shown a possible link between coffee consumption and a lowered risk of Parkinson?s disease. The caffeine in the coffee may also help protect against Parkinson?s disease because decaf coffee drinkers haven’t appeared to have the same protection.

3. They can lower your risk of type 2 diabetes.

Research has suggested that the polyphenols from coffee and tea can lower one’s risk of type 2 diabetes and aid in the improvement of insulin secretion and sensitivity. According to a recent study, high coffee consumption is linked to better glucose tolerance and a lower risk of type 2 diabetes. In rat studies, consumption of the coffee components chlorogenic acid, quinic acid, trigonelline, and the lignan secoisolariciresinol all had a positive impact on glucose metabolism. Short-term studies in humans have shown that the caffeine that is found in coffee and tea can severely lower insulin sensitivity.

4. Coffee and tea may protect you from heart disease.

Studies have shown that drinking both coffee and green tea may be able to lower one’s risk of heart disease. Researchers have found that the antioxidants that are present in coffee may offer protection for the vascular system.

5. They can boost the immune system.

Research has shown that coffee and various teas can help boost the immune system. Your immune system is the protective mechanism in your body that is made up of organisms that destroy foreign pathogens such as viruses and bacteria. Coffee and tea are both rich sources of nutrients and healthy chemicals that can actually boost your immune system. Coffee is the most popular source of antioxidants in the American diet. Some research even suggests that the polyphenol antioxidants that are found in coffee can help your immune system sight against specific diseases.

To help increase the health benefits of your coffee or tea, add a squeeze of fresh lemon juice to help stabilize teas’ beneficial catechins, allowing your body to absorb more. For coffee, add some coconut oil to help you burn fat and improve the function of your mitochondria. Start small with just one teaspoon and work your way up to a few tablespoons. This will help you avoid having gastrointestinal side effects. Additionally, you can also add in a tablespoon of raw, grass-fed butter, which will also provide you with a quick energy boost.

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