11 Natural Ways to Boost Your Metabolism

 

Have you ever watched the hummingbird effortlessly glide from one blossom to another, its wings a flurry of motion, in those nature documentaries? That small bird's metabolism is so quick that it can keep up with its fast-paced lifestyle. Like the hummingbird, your energy levels and general health are greatly influenced by your metabolism. Although humans are unable to match the hummingbird's pace, there are a number of natural methods to increase your metabolism.

 

Let’s dive into simple yet effective methods to energize your life!

 

Effectively managing your metabolism through diet, exercise, and healthy lifestyle choices can play an important role in creating a caloric deficit, which is essential for weight loss.

 

What is Metabolism?

The biological mechanisms by which your body turns food and liquids into energy, even while you're not moving, to support essential bodily operations like breathing, blood circulation, and cell repair are referred to as metabolism.

Indirect calorimetry, which determines energy expenditure by evaluating carbon dioxide production and oxygen consumption, is used to measure it.

The body consumes more calories to carry out these vital processes when the metabolic rate is higher. Because it increases the quantity of calories your body burns throughout the day, increasing your metabolism can therefore be quite important for weight loss.

 

Alright, let’s get into your guide of 11 Natural Ways to Boost Metabolism. 

 

1. Have A Protein-Rich Diet

Protein isn’t just the building block of muscles; it also gives your metabolism a noticeable lift through the thermic effect of food (TEF).

Digesting protein burns more calories than other foods, effectively increasing your metabolic rate post-consumption.

Aim for lean sources like chicken, turkey, legumes, and quinoa. Experts suggest incorporating at least 1 gram of protein per pound of body weirght throughout the day, to maximize benefits. 

 

2. Consume Spicy Foods

Feeling spicy?

Capsaicin, the compound that gives chili peppers their heat, can also fire up your metabolism.

A study published in the Journal of Nutritional Science and Vitaminology found that consuming red peppers can boost metabolic rate by 23% temporarily.

So, why not add a sprinkle of cayenne to your next dish?

 

3. Drink Green and Oolong Tea

Swap your morning coffee for a cup of green or oolong tea to enjoy a metabolic boost without the jitters.

These teas contain catechins and caffeine, which have been shown to enhance calorie burn and fat oxidation.

Drinking 2-3 cups daily can increase your energy expenditure, as noted in a study from the American Journal of Clinical Nutrition.

 

4. Do HIIT

High Intensity Internal Training -HIIT- does more than improve your fitness; it dramatically enhances your metabolic rate.

Alternating short bursts of intense exercise with periods of rest not only burns calories but also keeps your metabolism elevated long after your workout is over. Start with simple sprints or cycling intervals.

 

5. Pump Iron!

More muscle means a higher resting metabolic rate.

Strength training exercises like squats, push-ups, and weightlifting sessions a few times a week can help build muscle and thus boost metabolism.

Every muscle contraction counts!

 

6. Sleep Better

Never underestimate the power of a good night’s sleep! Poor sleep is linked to a significant reduction in the speed of metabolism. Adults should aim for 7-9 hours of quality sleep per night to maintain optimal metabolic health.

 

7. Have Smaller, More Frequent Meals

The debate is ongoing, but some evidence suggests that eating smaller, frequent meals can help keep your metabolism steady. For some, this means eating every three to four hours to avoid major blood sugar spikes and drops.

 

8. Hydrate

Water is essential for a well-functioning metabolism. Studies show that increasing water intake can lead to increased energy expenditure.

A simple goal is to drink eight 8-ounce glasses of water daily, more if you are active or live in a hot climate.

 

9. Take Iron, Zinc and Selenium

These minerals are crucial for maintaining healthy thyroid function, which regulates metabolism.

Sources include lean meats, seafood, nuts, and seeds.

Be mindful of the signs of deficiency, such as fatigue and slow metabolism.

 

10. Take Vitamin D

 Low levels of Vitamin D have been linked to poor metabolic markers.

Get your daily dose through 15 minutes of sun exposure or from foods like fatty fish and fortified milk.

 

11. Manage Stress

Chronic stress can wreak havoc on your metabolic rate.

Techniques like yoga, meditation, and deep breathing can reduce stress and may help maintain a healthy metabolism.

 

The Bottom Line

We’ve explored natural ways to boost your metabolism, from adjusting your diet to managing stress effectively.

Implementing these strategies can lead to improved energy levels and overall health. Remember, combining several methods will likely yield the best results.

Have you considered which natural method you will try first?

Why not start with one or two of these methods today and see how much more energized you can feel?

 

How Can We Be Safe in Relationships with a Narcissist?

Being in a relationship with someone who has narcissistic traits can be a major challenge. Narcissistic Personality Disorder (NPD) is characterized by an excessive sense of superiority, lack of empathy, and a constant need for praise and validation. A relationship with such an individual can negatively impact our mental and emotional well-being. Therefore, it is essential to understand how to protect ourselves in a relationship with a narcissist.

 

1. Recognize the Signs of Narcissism

The first step to protecting yourself is recognizing the signs of narcissism, such as:

• Manipulation and gaslighting
• Lack of empathy towards others' feelings
• A superior attitude and a belief that they are always right
• Frequent belittling or criticizing of their partner
• Dependency on praise and attention

By understanding these signs, we can be more aware of relationship dynamics that may be harmful.

 

2. Set Clear Boundaries

One of the best ways to protect yourself is by establishing firm boundaries. Clearly state what you can and cannot accept in the relationship. For example:

• Not tolerating abusive or demeaning behavior
• Refusing to provide constant emotional validation
• Having personal space and time for yourself

These boundaries must be enforced firmly, even though a narcissist may try to ignore or manipulate the situation to make you feel guilty.

 

3. Avoid Falling into Gaslighting

Gaslighting is a manipulation technique that makes someone doubt their own reality and perception. People with NPD often use this method to control their partners. If you feel confused or constantly question yourself, keep a record of events to stay grounded in reality.

 

4. Take Care of Your Mental and Emotional Health

A relationship with a narcissist can be emotionally draining. Therefore, it is important to:

• Engage in activities that support mental health, such as meditation, exercise, or enjoyable hobbies
• Talk to trusted friends or family members
• Seek support from a therapist or professional counselor

 

5. Do Not Try to Change Them

One common mistake is trying to change a narcissistic person. Unfortunately, without strong self-awareness and proper therapy, individuals with NPD rarely change. Instead of focusing on changing them, it is better to direct your energy towards maintaining your own well-being and happiness.

 

6. Consider Walking Away

If the relationship has become extremely toxic and is endangering your mental health, consider distancing yourself or even ending the relationship. This may be a difficult decision, but sometimes the only way to truly stay safe is by leaving a harmful relationship.

 

Conclusion

Being in a relationship with a narcissistic person can be a challenging and exhausting experience. However, by recognizing the signs of narcissism, setting boundaries, protecting your mental health, and taking the right steps, we can safeguard ourselves from being trapped in a destructive relationship. Emotional safety and personal well-being should always be the top priority.

 

Here's What Too Much Sitting Does to Your Body

 

It is such a paradox to sit. You like the chance to relax on the couch and spend the evening after a demanding day. However, spending all day curled up in that same position—more likely on a shoddy office chair than a luxurious sofa—leads to back pain, tight shoulders, and a stiff neck. What provides?

 

"Any position we hold for any length of time will eventually turn to pain because the body is not primed to do that," said Joan Vernikos, former NASA scientist and author of Designed to Move: The Science-Backed Program to Fight Sitting Disease and Enjoy Lifelong Health.

 

She discovered that prolonged sitting can lead to similar health effects -- bone and muscle degeneration, along with back soreness -- astronauts suffer after spending time in microgravity.

 

"Most people are sitting six to 13 hours a day. This immobility causes the illnesses we have come to recognize as modern disorders, like diabetes, obesity, cancers, heart conditions, and loss in blood volume," she said.

 

While those diseases may take years to develop, the pain from sitting all day is immediately felt after getting up. Here's why everything hurts after a day spent chained to your chair. 

 

Your muscles are wasting away

When you sit all day, you know what your glutes and calves are doing? Pretty much nothing -- except slowly wasting away. This could make for a sore, wobbly walk home, when your legs finally start holding you up again.

 

"It's not the number of hours sat that's important, it's how many uninterrupted hours of sitting that matters," said Vernikos. When conducting a study on people lying in bed 24 hours a day, she found that standing up every half hour was enough to prevent the harmful effects of an otherwise immobile lifestyle.

 

Taking a load off (and keeping it off for hours on end) can also make the blood build up in your veins, which causes unpleasant sensations like burning and cramping in the calves. Ouch. 

 

Your nerves are spazzing out

Sitting might be relaxing for your body, but to your nerves, it's torture. The unnatural position causes strained and pinched nerves, which results in pain throughout the body.

 

"If you sit in one position long enough and you don't move, the muscle contracts. As it contracts, it pulls the nerves it's in contact with, so you go into a sort of spasm," said Vernikos.

 

But since those nerves are pulled with every movement, shouldn't we feel pain all the time? Not exactly, said Vernikos.

 

"It's one thing to stimulate the muscle to contract and relax when you're engaging in activity, but if you contract it and don't move for a long time, it can pinch the nerves and cause pain in the lower back and shoulders." 

 

Your upper body slouches forward

You've probably seen those charts about how to sit properly -- shoulders relaxed, eyes level with the screen, arms parallel to the floor, back straight. But as your to-do list consumes the day, demands like managing your inbox and dealing with your boss eventually cause a breakdown in your posture.

 

"You're slouching whether you know it or not. When you slouch while sitting, your head is pulled down and forward by gravity. Your spine will start to curve and your body will experience pain," Vernikos noted.

 

Your spine has three natural curves it aims to maintain. Imagine how tying an 11lb weight -- the average weight of a human skull and brain -- to your neck would distort your spine. That's exactly what's happening when your head slouches forward when sitting. Vernikos suggests thinking of aligning your spine straight up and down, with force of gravity, to prevent aching when sitting.

 

"If you keep your back straight and you think of gravity as a force that pulls in one direction, downward, like a vertical rod, you can align yourself to this vertical and spare your body from pain." 

 

Your lumbar discs are getting crunched

Your spine is practically begging you to stand. An upright position puts the discs in your lower back in proper alignment and minimizes the pressure they endure. Sitting, on the other hand, forces the vertebrae to crunch down onto each other and bear a lot more force, increasing the risk of chronic lower back pain.

 

"When you're sitting, your spine is compressing. In space, you get taller by 1-2 inches, and if you lay in bed, you'll also get taller, because your discs are expanding. But when astronauts return from space or people get out of bed, their vertebrae collapse onto each other and cause pain. This is also happening when you sit for a long period of time," said Vernikos.

 

One big culprit of the pain from a compressed spine is the damage done to the cushioning between the discs.

 

"The muscles have weakened and the vertebrae start collapsing, squeezing the padding and nerves between the discs. This is a huge source of pain," Vernikos added.

 

Here's the good news: Studies conducted by Vernikos and other researchers have discovered that adjusting your position every 15-30 minutes prevents changes to your lumbar discs. So go ahead and get a fresh coffee, gossip with a colleague, gaze out the window -- do anything other than sitting a few times an hour, and you won't feel so much pain later on. 

 

You're fighting a natural instinct

Vernikos believes that one of the biggest reasons our bodies respond to sitting with pain is due to our natural instinct to move.

 

"What I learned from my research is that the body needs to move, it has a biological need to move throughout our waking hours as the earth turns," she said. "When we don't move, we suffer."

 

The pain is like a nudge to your brain that you need to move, to keep the body primed to flee any potential danger at a moment's notice. The primitive instinct may have less of a place in our modern, safe-space filled lives, but it's still a powerful driver toward better health and longevity.

 

Vernikos suggests reacting to sitting-related pain with increased movement. Even something as small as standing to reach for a water bottle or walking to the printer are enough to counteract some of the painful effects of sitting, Vernikos pointed out.

 

"You don't need to be running on a treadmill to condition yourself, you can tune your body to on-off movement throughout the day."

 

This Is The Reason Why She Rubs Aspirin Into Her Hair. Did You Know It Could Do These Things?

 

Among the numerous over-the-counter painkillers we frequently use is aspirin. The majority of people keep a bottle in their homes, waiting for their aches and pains to flare. 

 

However, you might be surprised to learn that the medication contains compounds that are capable of much more than just relieving annoying headaches. 

 

Here are some household uses for aspirin that aren't related to medicine.

 

1. Dandruff warrior

Aspirin contains salicylic acid, a chemical which is capable of a great many things. Among them, it has a strong moisturizing ability, and can help reduce the formation of dandruff in your hair. "Applying aspirin mixed with shampoo to your scalp may help reduce scalp inflammation that causes dandruff and help exfoliate flakes on the skin," Dr. Joshua Zeichner, cosmetic and clinical researcher in dermatology, tells Everyday Health. Crush two to three aspirins into your shampoo and massage your scalp with the mixture, then let sit a few minutes before rinsing off.

 

2. Skin saver

Not only can salicylic acid moisturize your skin, it also helps remove oil and dead cells, making it an incredible opponent to acne and psoriasis, as it can unclog pores and reduce swelling, skin lesions and redness, Everyday Health reports. Combine five crushed pills with a quarter cup of water and, optionally, a teaspoon of honey. Apply to your skin and leave on for 10 minutes, then wash off.

 

3. Sweat stain eraser

Sometimes, sweat stains can have such a powerful (read: nasty) effect on your clothes that they become nearly waterproof, and hard to wash off with regular laundry cycles. But aspirin can help! Create a paste like the one above and apply it to the stains on your clothing. Let sit for a few minutes, then rinse and run through a regular wash cycle. Instructablessuggests also using this for bloodstains, like nosebleed-related incidents, and egg yolk spills.

 

4. Car mechanic

This one is pretty surprising. When your car's battery leaves you hanging in the middle of nowhere and you can't afford to wait for a rescue, try this last-ditch resort: Instructables advises dropping crushed aspirin tablets directly into the battery, a couple for each cell, after popping it open. According to Reader's Digest, the salicylic acid will interact with the sulfuric acid within the battery and hopefully help it get just enough of a boost for your car to drag itself to a station.

 

5. Pro gardener

Everyday Health reports that salicylic acid, besides being able to reinvigorate your plants just as well as it does your skin, is also capable of blocking both ethylene production and mold, two major causes of wilting in garden flowers and in cut flower arrangements. By adding a crushed tablet of aspirin to the water you pour on your flowers — or the water you place bouquets in — you'll help your greens live longer.

Did you know about any of these? Make sure to share these tidbits with your friends on Facebook!

Powerful: Everyday He Ate A Clove Of Garlic On An Empty Stomach And This Is What Happened...

 

For thousands of years, people have utilized garlic's therapeutic qualities as part of their natural medicine regimen. For starters, it is a potent antioxidant and antibiotic that successfully combats illnesses and infections. Because your stomach is empty and can absorb all of the nutrients in garlic, the optimum time to eat this veggie is first thing in the morning.



In addition to being a potent antioxidant and antibacterial, garlic shields your stomach from illnesses and infections. To ensure that there is nothing in the stomach that could combine and absorb the nutrients in garlic, you must take it before anything else.

 

The health benefits of garlic are numerous. For those who complain of high blood pressure, this is the easiest and safest way to keep blood pressure under control. Best of all, you take it once a day and there are no side effects, as is the case with various medications.

 

Inflammation of any kind can be prevented and cured by garlic. Those who suffer from arthritis can have immense benefits of garlic. Consuming garlic on an empty stomach will not only help you to fight the symptoms of arthritis, but the pain in this regard.

 

This miraculous plant keeps you at a distance of infection fungus, warts, bacteria, and all other bacterial infections. In case you are already a victim of some of these infections, take garlic once a day and you will feel much better within a few days.

 

Weak immune system is now a common thing. Due to the decline of the immune system, there often comes to colds, flu, nasal allergies, and serious illnesses. When your immune system is strong, it is able to protect you.

 

Garlic gives you strength. One clove of garlic has 12 mg of potassium, 5 mg of calcium and 100 sulfur compounds.

 

Garlic is very beneficial for the lungs. It will help in the prevention and treatment of respiratory diseases. It can even prevent pneumonia, bronchitis, congestion, cough, and much more.

 

Garlic is the best natural medicine for hypertension as it keeps blood pressure under control without incurring any side effects.

6 Health Benefits You Will Feel Immediately If You Drink Warm Water Each Day

Drinking a cup of warm water on an empty stomach is a perfect alternative if we do not tolerate lemon in the early hours of the morning. It will help us to purify toxins

Drinking warm water on an empty stomach is a healthy and simple practice that is worth introducing into your daily routines. Something so easy brings multiple benefits and no side effects.

Moreover, if you are one of those people to whom drinking a glass of warm lemon water seems strong and your stomach does not just assimilate as expected, do not hesitate to use a cup with warm water only.

Do not miss these 6 good reasons why it is worth starting this healthy habit. Go ahead and try it for at least 15 days!

 

It helps you lose weight

By itself, drinking warm water will not allow you to lose those extra pounds. It is a mediator, a healthy and great way to promote, along with a proper diet, the purification of fats and regulate your weight.

– Warm water speeds up your metabolism.

– It helps to purify toxins.

– Improve digestions.

– Fight constipation.

By improving processes as basic as these, you take care of your body balance, something infallible that, always complemented with a good diet and some exercise, allows you to improve your figure.

 

It treats cramps and other pains

Surely you also have those annoying menstrual cramps that are concentrated in the abdomen and belly. You only find relief while sitting, and the discomfort can be so intense that it even prevents you from living a normal life.

Sometimes, something as simple as taking something hot acts as a fantastic mild sedative that is worth trying. Do not hesitate to drink hot water in a cup, and drink small sips to get relief.

Hot water relaxes the muscles of the stomach and thereby relieves pain. However, warm water is not only beneficial for treating menstrual cramps, but for all types of cramps.

 

Drinking hot water improves your digestion

Something worth taking into account is the fact that drinking water while eating is not recommended. When you do this, food mixed with water comes to your stomach, with which, you overload its functions.

It is best to drink a glass of water before eating, and if it is warm or hot, it’s much better. You purify your intestine and your stomach itself, preparing it for the reception of food and also facilitate the proper absorption of nutrients.

 

It fights premature aging

It may surprise you if we tell you that drinking warm water fights premature aging. As we have indicated to you at the beginning, this remedy is a complement to introduce in your daily routines to favor your health.

Drinking water releases toxins from the body, and an organism free of bacteria or harmful elements that make you sick can fight better against free radicals that favor premature aging.

Also, think that your skin needs a correct inner hydration to be elastic and toned. Warm water, unlike normal or cold water, further enhances this hydration by improving perspiration and the effective elimination of toxins.

It’s worth taking into account!

 

It improves blood circulation

Drinking a glass of warm water stimulates the elimination of fat deposits from the body, along with deposits that affect the nervous system. Thanks to this it is possible to eliminate the toxins that circulate throughout the body, improving circulation and cleansing the blood. By having relaxing properties, warm water helps to relax the muscles and stimulates blood flow.

 

Balancing the nervous system and reducing stress

Warm water helps eliminate toxins that impact the level of the nervous system, influencing the mental state and emotions.

A good way to improve the health of your nervous system is to drink hot water on an empty stomach. That first moment of the morning is always the best because your stomach is more receptive.

If you’re feeling stressed lately, we suggest you try drinking warm water to calm down and reduce your stress levels. Research studies show that drinking a hot beverage, such as a cup of warm water, improves the function of the central nervous system which can, ultimately, lower your stress levels and reduce anxiety.

One Easy Breathing Method That Can Dramatically Affect Your Risk Of Heart Disease

 

We all know smoking and a sedentary lifestyle are major risk factors for heart disease. But did you know that if you live in an urban city that struggles with air pollution, you're also at greater risk for heart disease? According to an October 2016 study published by The American Heart Association's medical journal Circulation Research, air pollution from cars and factories, as well as fire and cigarette smoke, damages blood vessels and causes inflammation in otherwise healthy young adults.

 

While no one advocates moving to the woods to stave off heart disease, we do recommend a few choice tips for reducing exposure to pollution and detoxing the body of harmful pollutants.

 

1. Avoid pine and citrus scents. Prevention warns of cleaning products and air fresheners with pine and citrus scents. These popular home goods can react with the ozone in the air to form polluting particles in your own home.

 

2. Be smart about outdoor exercise. Avoid jogging in places that are near high-traffic areas, such as busy roads and highways, says Prevention. While exercise is always recommended for heart health, be wise and exercise indoors on days when pollution levels are dangerously high. You can check the air quality of your city by visiting airnow.gov

 

3. Leave your shoes at the door. When you come home, take your shoes off immediately. This reduces the amount of pollutants you bring into the home, says Natural Society. To make this habit easier, keep cozy slippers at the door to replace your shoes indoors.

 

4. Peace lilies. This is one of several indoor plants Natural Societyrecommends using to purify the air in your home. These plants are like natural air filters. English ivy, bamboo palm, chrysanthemum, and Gerber daisies are just some of the pretty plants known to clean the air.

 

5. Oxygen Exercise. Increase the oxygen in the blood and in the cells with this simple oxygen exercise from Dr. Jon Dunn. Inhale through your nose for 4 seconds and hold your breath for a count of 7. While pursing your lips, exhale slowly for a count of 8. Repeat 8 times, twice daily. After two weeks, your body should produces more 2,3 DPG, the substance that allows the body to acclimate in high altitude by releasing more oxygen from the hemoglobin in the blood.

 

6. Turmeric. This Ayurvedic root is anti-inflammatory, detoxifying, and blood-purifying. To purify the body from polluted air, CureJoyrecommends adding turmeric to your daily diet. To do so, take these tips from theKitchn and add the spice to eggs, roasted vegetables and rice. You can also simmer it in milk and honey to make a warming tea.

 

7. Ginger. Get in the habit of drinking a warm cup of energizing ginger tea when you come home from being outdoors. CureJoy says this tasty root has a purifying compound known as gingerols, which is anti-inflammatory, anti-bacterial, blood purifying and detoxifying.

 

8. Garlic. The sulfur in garlic stimulates the liver, helping to eliminate toxic substances like air pollutants. CureJoy says garlic also contains detoxifying enzymes that filter waste materials from the bloodstream.

These tips can make everyone healthier. SHARE this article on social media!

RESOURCES PREVENTION, CIRCULATION RESEARCH, AIRNOW, NATURAL SOCIETY, DR. JON DUNN, CUREJOY, AND THEKITCHN

Aloe Vera Can Help Cure Close To 50 Diseases, Did You Know About This "Plant Of Immortality"?

Aloe vera has been studied extensively over the past few years, regarding several claimed therapeutic properties. The medicinal properties of the Aloe Vera plant have been known and appreciated for centuries. 

The Egyptians called it “the plant of immortality”, and it was used to treat various diseases, and soothe skin burns, minor wounds, and cuts. 

The aloe Vera plant contains 218 bioactive compounds including vitamins, minerals, enzymes, amino acids, and polysaccharides. 

The powerful antifungal and antimicrobial properties of the aloe Vera gel boost the immune system and detoxify the body, and the high amounts of selenium, calcium, potassium, copper, iron, manganese, chrome, and zinc, boost the metabolism and support weight loss. 

The gel of this plant also contains enzymes like amylase and lipase, which fight inflammation and decompose sugars and fats. 

Furthermore, Aloe Vera is a rich source of vitamin B12 which is essential for the production of red blood cells, as well as 20 out of 22 essential amino acids needed by the body in order to function optimally. 

Also, this plant detoxifies the body and treats ulcers and indigestion, and the salicylic acids it contains fight bacteria and soothe skin issues. 

Researchers have also found that the aloe Vera gel relives more than 50 common diseases. Additionally, it eliminates plaque buildup from the teeth and alleviates oral ulcers. Yet, due to its bitter taste, mix it with some fruit juice. 

You can grow your own Aloe Vera plant at home and extract the gel from the fresh leaves or buy it from health stores, but make sure you always have it at home! 

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