When a psoriasis flare-up erupts, seeking a soothing solution can become your top priority. But if a medicine cabinet full of lotions and creams isn’t cutting it, can adding a vitamin to your supplement stash help you heal?
What are the benefits of vitamin D for psoriasis?
Psoriasis is considered an autoimmune condition, and vitamin D is known to help keep your immune system running smoothly.
It’s not fully clear why vitamin D can help treat certain types of psoriasis. But studies suggest it’s probably due to how vitamin D can help strengthen a weakened immune system that comes with psoriasis.
Vitamin D is often hailed as a miracle vitamin to prevent illness and even help skin. But when it comes to psoriasis, can it actually help? Good news, it just might.
Baac3nes/Getty Images
Is vitamin D good for psoriasis?
You can get vitamin D from food or supplements, but your body mainly creates Vitamin D from the sun ☀️.
Unfortunately, it’s pretty easy to develop a vitamin D deficiency if you live in a cloudy climate (especially if you have darker skin). It’s estimated that about 41 percent of Americans have a vitamin D deficiency, which can lead to a weak immune system.
Research also suggests psoriasis may be linked to vitamin D deficiency. Those with psoriasis often have low levels of vitamin D. And because vitamin D helps keep your immune system in tip-top shape, not getting enough can leave you vulnerable to skin and health probs.
Fortunately, boosting your vitamin D intake may help relieve or eliminate psoriasis symptoms.
The sitch with supplements: How much vitamin D should you take for psoriasis?
An easy way to get a daily dose of D are supplements that come in both liquid and pill forms. Just make sure you chat with your doctor before adding a supplement to your routine. They can test your vitamin D levels and help you pick the right dosage.
It’s best to opt for a lower dose at first and gradually increase your amount over time with your doc’s blessing. Just make sure you’re not exceeding the upper limit of 100 micrograms (4,000 IU) a day. Too much vitamin D can be toxic.
Supplements not your thing? You can also get that sweet D through foods, like:
Cream and oil and ointment, oh my! Can vitamin D topicals help psoriasis?
A 2018 randomized controlled trial found vitamin D3 topicals can raise vitamin D levels just as effectively as oral supplements.
This type of treatment is applied directly to the skin and may help ease inflammation, reduce itching, and prevent dryness. But it probably won’t keep psoriasis from coming back.
Vitamin D topicals are available in a variety of forms, including:
According to the American Academy of Dermatology topicals in general can be helpful in treating psoriasis for those with less than 5 percent of the body affected. If you have more severe psoriasis, they suggest combining topicals with other psoriasis treatments.
While we’re on the topic of topicals… what about vitamin D analogues?
A vitamin D analogue is synthetic vitamin D that usually comes in topical form and requires a prescription.
When applied directly to affected skin, analogue vitamin D topicals help slow cell growth and thin out any plaques.
In more severe cases, your doc may recommend using both an analogue vitamin D option and a corticosteroid for symptom relief.
Let the (synthetic) sun shine: Is light therapy legit for treating psoriasis?
Light therapy (aka phototherapy) uses the power of ultraviolet light to help reduce inflammation and slow skin cell production in psoriasis patients. During a phototherapy sesh, the affected area is exposed to artificial UVB light — which penetrates the skin to help ease symptoms.
With light therapy, consistency is key. It’s important to follow a regular treatment schedule to up your chances of seeing results. Just note, you may also be upping your risk of skin cancer.
Research has shown that ultraviolet light can significantly improve psoriasis symptoms. But some studies have also found this is likely thanks to more than just vitamin D. Bottom line: More research is needed to fully determine why light therapy is so darn effective in treating psoriasis and other skin conditions.
Does Vitamin D have any risks?
There can be a dark side to vitamin D. While adding a bit of D to your day may help ease psoriasis symptoms, it’s not without potential side effects.
A 2016 study found that using vitamin D topicals can cause skin to become:
No matter how you prefer to take vitamin D, it’s important to use in moderation (don’t take more than 10,000 IU a day!). Taking too much can lead to hypervitaminosis D (aka vitamin D toxicity), a condition where calcium builds up in your blood.
Symptoms of overdoing it on the vitamin D supplements include:
Vitamin D is a popular vitamin that can help boost your immune system and may help treat immune conditions like psoriasis. While not fully understood, there’s also a link between vitamin D deficiency and psoriasis.
Vitamin D can be effective when taken as an oral supplement or topical. Light therapy options may also be helpful. Always talk with your doctor before starting a vitamin D supplement or treatment. You can also get D naturally through sunlight or a vitamin D-rich diet.
While often effective, vitamin D is not an end-all-be-all solution for psoriasis. It doesn’t work for every case, and some folks need to use other treatment methods on top of vitamin D to treat their psoriasis symptoms.
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Kiwi, aka kiwifruit, may be small in size, but it’s huge in benefits. Packed with vitamins and minerals, kiwi is one of the most nutritionally dense fruits out there.
Kiwi actually originated in China, but now it’s grown in New Zealand from June to October, and in California for the rest of the year. Although kiwi wasn’t available in North America until the 1960s, nowadays you’re likely to often find it at your supermarket or farmers’ market.
Here are some compelling reasons why you should consider making this little fuzzy fruit a regular part of your diet.
1. They’re super nutritious
Forget Flintstones chewables — kiwis are filled with essential vitamins, too!
One kiwi (69 grams) packs 71 percent of your daily recommended vitamin C, which is important for the growth and repair of tissues in every part of your body. (One orange, in comparison, contains 80 percent of daily recommended vitamin C.)
These little guys have got minerals covered, too. Kiwis offer a variety of nutrients, including calcium, iron, magnesium, phosphorous, copper, and manganese.
And get this — one kiwi provides 215 micrograms of potassium (one banana has 375 micrograms) and without quite as much sugar and calories to boot.
2. Kiwi may help you lose weight
Here’s the skinny: Kiwis are great for those trying to diet or lose weight, with only 42 calories in one fruit. They’re also very low in fat.
And they may taste sweet, but they only have about 6 grams of sugar in one medium fruit — half the amount in one red delicious apple.
One kiwi also contains 2.1 grams of dietary fiber to help promote feelings of fullness.
The green part of the fruit has soluble fiber, while the seeds and skin — which are edible! — offer the insoluble kind.
Unlike soluble fibers, insoluble ones don’t dissolve in water, and are considered very gut-healthy because they add bulk to your diet and have a diuretic effect.
4. Kiwi may help prevent heart disease
Eating 2 to 3 kiwis a day can help lower blood triglyceride levels by up to 15 percent, according to an older 2004 study.
More recently, the American Heart Association noted in a 2021 report that even slightly elevated levels of fatty deposits like triglyceride in your blood can lead to cardiovascular disease.
This suggests that eating a couple of kiwis a day could potentially help keep heart disease away.
5. They promote blood clotting
One kiwi provides 23 percent of the recommended daily intake of vitamin K, a nutrient often missing from people’s diets.
Vitamin K is essential for bodily functions like normal blood clotting. This is important because it helps reduce your risk of excessive bleeding if you injure a blood vessel.
6. Kiwi lowers your blood pressure
Not only does the mighty little kiwi help promote blood clotting, but it also contains substances that can lower your blood pressure.
Eating three kiwis a day may lower your blood pressure more than eating one apple, according to a 2014 study.
Lower blood pressure means a lower risk for serious issues like strokes or heart attacks.
7. They help you breathe easier
Eating kiwi may help treat asthma and improve the function of your lungs.
A 2000 study of over 18,000 children in Italy found that those who regularly ate fruits rich in vitamin C, including kiwi, had improved protection against wheezing and other respiratory symptoms.
Vitamin C may also help you pant a little less after exercising, according to a 2014 review. It helps reduce exercise-induced bronchoconstriction (EIB), the narrowing of your airways after vigorous physical activity.
How to make kiwi a wee part of your eating plan
At the grocery store, look for kiwi that is plump and fragrant, with a slightly firm feel.
Most people prefer eating peeled kiwi, but remember that the skin is edible (and contains extra fiber, too!). Just wash the skin and rub it gently to minimize the brown fuzz before eating.
And while the phrase “slooping the kiwi” may sound a little, well, kinky, it’s actually just a method of slicing and scooping this green fruit: Slice the kiwi in half and then use a spoon to scoop out the delicious meat.
Ripe kiwi will keep for up to 4 weeks in your fridge. You can store kiwis that haven’t yet ripened in a plastic bag in your fridge for up to 6 weeks.
This barre and yoga combo class will make you break an awesome sweat in 30 minutes. You can do this workout anywhere; all you need is your own body weight and a mat.
Hi friends! How’s the week going? I hope you’re having a lovely morning. Thank you so much for all of your sweet comments and for sharing in the excitement about our new puppy. It’s been so much fun having her here, and she’s verryyyyy generous with puppy kisses.
For today’s post, I have an all-new workout video for ya. This workout fuses two of my very favorite formats together: vinyasa yoga and barre. I love that yoga gives me the opportunity to stretch and create a mind-body connection, and barre makes me shake and burn in the best possible way. This class is the perfect combination of Zen and sweat, and I hope you love it!
Pin this for a rainy day or the next time you’re looking for a low-impact yet challenging at-home workout. As always, check with a doctor before making any fitness changes. Honor your body and modify as needed.
Is your current mattress not cutting it, but the thought of dropping a ton of cash on a new one makes you wanna vom? We’ve all been there. A mattress is a pretty major investment. Picking the right one also requires a ton of research and patience and not everybody’s got time for that.
Enter: mattress toppers. The right mattress topper can give your shut-eye a major glow-up without spending a ton of money. We dug into what makes a mattress topper a good one and picked our 15 faves. Keep reading to learn more about the best toppers on the market.
We did a lot of research to pick the best mattress toppers. Some criteria may be more important to you than others, so keep that in mind as you scroll. But here’s everything we looked at when making our picks:
Price. We included a range of prices to meet any budget.
Durability and quality of materials. TBH, there’s no point in buying any bedding if it doesn’t last.
Customer reviews. We only picked products real customers love.
Firmness levels. We included a range of firmness levels — from firm to ultra-plush — because everyone likes something different.
Ease of care and maintenance.We included picks that you can throw right in the washing machine because life gets messy.
Company and manufacturer reputation. Our picks are only from companies and manufacturers known for making quality products.
Sustainability.We made sure to include options for all our sustainable baddies out there.
Wellness factors. We picked some mattress toppers that take your health and wellness into account — like ones with hypoallergenic materials or made for people with back pain.
Types of mattress toppers
Here’s a quick rundown of the types of toppers out there.
Memory foam. It’s squishy, supportive, and retains its shape, BUT some people say lying in it feels like sinking into quicksand.
Down. Feels cloud-like, and is ideal for staying cozy during the winter. BUT it’s also an animal product (so def not vegan) and can get pretty warm.
Latex. Like memory foam, latex provides loads of pressure relief for your tired bones. Unlike memory foam, latex is friendlier to the environment and is a lot more responsive. No quicksand feels here!
Down-alternative. No animals were harmed in the making of this type of mattress topper. Down-alternative is also cheaper. The downside? (Yes, pun intended!!!) It’s not as warm as real down.
What’s the cost of better sleep?
Price ranges are based on the cost of queen-size toppers.
$ = under $100
$$ = $100–$300
$$$ = over $300
The 15 best mattress toppers
Drumroll, please! (But keep it down. We’re trying to sleep. 😉 )
Available sizes: twin, twin XL, full, full XL, queen, king, California king
Thickness: 2 or 3 inches
The MVP of mattress toppers has five foam zones that provide different levels of support for various parts of the body. This can help relieve pressure points for a comfier snooze cruise.
This topper is made with CertiPUR-US certified memory foam. That means it’s tested for content, performance, and environmental stewardship. It also has a cooling gel infusion that’ll stave off the sweats. And hey, it’s hypoallergenic!
The only con is that it has to be spot-cleaned. (But TBH, that’s the case with all foam memory toppers.)
Available sizes: half queen, half king, half California king
Thickness: 1 inch
Here’s a high tech solution to your temperature troubles. This topper turns your bed into a climate-controlled environment. It comes only in half sizes, which means you and your sleeping buddy won’t have to fight over the controls. Reviewers say it helps with hot flashes and night sweats.
Just a heads-up: Some folks aren’t stoked about the fan and hose attachment. But don’t worry — Sleep Number gives you a 30-night trial period.
Available sizes: twin, twin XL, full, queen, king, California king
Thickness: 4 inches
This topper rocks a 3-inch memory foam layer that’s infused with cooling gel. The down alternative pillowtop cover is machine washable, so your bed can always feel fresh. It’s also comforting to know Sealy’s been making products in the United States since 1889.
Available sizes: twin, twin XL, full, full XL, queen, short queen, king, California king
Thickness: 3 inches
Get a great sleep for cheap with this down alternative mattress topper. It’s the best option if you have allergies or a sensitive nose. The hypoallergenic microfiber filling is sewn into a breathable cotton cover, so you shouldn’t get too 🥵.
Pro tip: Throw it in the dryer on tumble to fluff up the fibers and make it extra comfy.
Available sizes: twin, full, queen, king, California king
Thickness: 1.5 inches
Natural materials tend to be the most breathable. That’s why this topper is so terrific. It’s made from merino wool and has a cozy cotton cover. It’s not treated with chemicals and is hypoallergenic.
Reviewers say it adds a nice cool layer to mattresses that trap a lot of heat. It should also keep you warm in colder months.
Washing PSA: Even though wool is durable, this specific topper isn’t machine washable. A washable cover is recommended.
Available sizes: twin, full, queen, king, California king
Thickness: 3 inches
This topper is your ticket to a chic sleep. It has an added layer of super soft down feathers for ultimate comfort. The cover is 100 percent cotton and is designed to prevent pokes from feathers. The company also offers a 30-night trial to make sure you want to commit to a new feathered friend.
FYI: This topper needs a bit of maintenance. You’ll want to fluff and rotate it on the reg. It can only be spot- or dry-cleaned.
Available sizes: twin, twin XL, full, full XL, queen, king, California king
Thickness: 2 or 3 inches
This topper was designed to help you relax to the max. The 3-inch version is ultra-plush. It has raised zones to support each part of your body and relieve pressure. It’s also infused with cooling gel, so you get the perf temp for your sleep sesh.
Available sizes: twin, twin XL, full, queen, king, California king
Thickness: 2 inches
Avocado products are nontoxic and green-friendly. The mattress toppers are made from organic latex sourced from the company’s rubber tree farms in India. They’re assembled in California and have a wool layer and cotton cover. (There’s a vegan option if you’re not into wool.)
Avocado offers a generous 1-year trial and 10-year warranty. Woot!
Available sizes: twin, twin XL, full, queen, king, California king
Thickness: 3 inches
Not a fan of feathers? This American-made topper has you covered. It’s made of two layers of hypoallergenic microfiber fill and encased in a 100 percent sateen cotton shell. Reviewers love its soft feel and say sleeping on it is truly heavenly.
Available sizes: twin, twin XL, full, full XL, queen, king, California king
Thickness: 3 inches
This topper’s 3 inches of memory foam will hug the natural curves of your bod, giving you a cushy snooze. It’s also infused with temperature-regulating gel beads so you’ll stay comfy all year round.
This mattress topper has more than 60,000 ratings on Amazon and an average of 4.5 out of 5 stars. ⭐ That’s a lot of satisfied sleepers!
Available sizes: twin, twin XL, full, queen, king, California king
Thickness: 3 inches
This medium-firm topper gives you more support than some of the fluffier options. It comes with a removable, machine washable cover. Many reviewers note that the supportive topper improved their back pain.
Tempur-Pedic claims its proprietary foam is more durable than other memory foam products. We’ll give the company the benefit of the doubt since it offers a 10-year warranty. Plus, people tend to obsess over and stay loyal to the company’s products.
This topper is 4 inches thick with two separate layers of foam: one softer and one firmer. It’s also infused with copper gel, which is supposed cool your jets and deter microbes from moving in. Tons of reviewers say it’s super comfortable, but some say it doesn’t sleep quite as cool as Allswell claims. BUT you get 30 days to try it — so you can return it if you don’t end up loving it.
Available sizes: twin, twin XL, full, queen, king, California king
Thickness: 3 inches
Pretend you’re sleeping in lavender fields with this aromatherapy topper. The lavender scent comes from essential oils. The relaxing fragrance may help calm you down so you can snooze more comfortably.
Refresh: Lucid suggests using a lavender spray if the scent fades over time.
Available sizes: twin, twin XL, full, queen, king, California king
Thickness: 2 or 3 inches
You should never wake up feeling like you took a bedtime beating. This topper might help you start a new day with fewer aches and pains. You can opt for a 2- or 3-inch topper — the 3-inch version has an added layer that conforms to your body and relieves pressure points (though this costs extra).
The memory foam is swirled with gel for a cooler sleep experience. It’s made in the United States and comes with a 30-night trial and 3-year warranty.
Available sizes: twin, full, queen, king, California king
Thickness: 4.5 inches
Treat yo’self with this two-in-one topper. It boasts a 3-inch memory foam layer covered by a fluffy 1.5-inch down alternative layer. It’s medium-firm and hypoallergenic. The fiber-filled top layer has deep sides, so it won’t slip off your mattress.
Simmons has been making mattresses in the United States for 150 years. So it’s safe to say they know what they’re doing.
Well you could get them all and pile them to the ceiling like you’re in The Princess and the Pea. But if you have to choose one, here’s how:
Pick a few criteria that matter most to you. Think price, cooling, sustainability, luxury, and good reviews.
Set a budget to narrow down the options. And it’s always a good idea to keep your eyes open for sales. 👀
Think about thickness. Thicker toppers tend to be the softest. Also look out for “plush,” or “ultra-plush.” If you want to feel like you’re melting into your bed, a softer thick topper is the way to go.
Don’t forget about firmness. Is your mattress too hard for your liking? Can’t afford a new one? A plush mattress topper can transform your rock-hard mattress into something a little cozier.
Stay cool. Are you a hot sleeper? Look for toppers made with materials that wick sweat and control temperature.
Keep an eye out for certifications. Is the topper you’re eyeing made of organic materials? Check for a certified organic seal. Want to avoid stinky off-gassing odors? Look for certifications like CertiPUR-US, which means that the foam is less likely to emit a foul stench.
Peep the care instructions. Is the topper machine washable? If not, are you willing to lug it to the dry cleaner or take the time to spot clean?
Play it safe. Look for brands that offer trial periods and extended warranties.
Benefits of using mattress toppers
Here’s why you might want to buy a mattress topper for your bed:
Your mattress will last longer. A topper acts as a protective layer between you and your mattress. The extra cushion helps prevent premature wear and tear.
It’ll keep your mattress clean. You can toss your topper in the wash but throwing your whole mattress in there? Yeah, not gonna happen. A topper protects your mattress from stains and odors, so you don’t have to worry about spot cleaning.
It’s comfy AF. You know those amazing bedding displays in department stores? Beds with layers upon layers of fluffy goodness that you can’t resist falling onto? Stores achieve this look and feel with the help of thick mattress toppers.
You’ll save $$$. A mattress topper is hella cheaper than a whole mattress. But adding one to your bed can still make a world of difference in the comfort department.
There are lots of possible reasons you’re not getting good sleep:
stress
illness
discomfort
medications
noise or light in the room
a change in your shift at work
drinking booze or eating before bed
Thankfully, there are easy solutions to help you slay sleep on the daily… er, nightly. Here are some products that can help you catch those Zzz’s:
Blue light glasses
The screens of your fave devices (phone, computer, TV) emit blue light, which can inhibit melatonin and put a damper on your downtime. There isn’t enough clinical research out there to say that wearing blue-light-blocking glasses will definitely improve your sleep, but they might be able to help you get some better shut eye. 😴
Your circadian rhythms tell you to sleep at night, so it can be hard to hit the hay if your room isn’t dark. An eye mask will help block out light leaks.
Who knows if they actually prevent wrinkles, but silk sheets are soft AF and can help you sleep better. They’re soothing and will keep you cool throughout the night. Bonus: They may even help prevent acne.
Aromatherapy may improve sleep quality, so why not? Lavender is most often cited for its relaxing effects. Blends with chamomile and vanilla are also 💯. Just make sure you’re buying products with real essential oils listed on the ingredients list, not artificial “fragrances.”
Feeling distracted by ongoing construction outside your window or your roommate’s loud TV? White noise can help drown out those loud environmental noises around you so you can focus on actually falling asleep.
Here are some common Qs (and their answers!) that come up about mattress toppers.
How much does a mattress topper cost?
It varies. But overall, a mattress topper costs wayyyy less than a brand new mattress. On the low end, toppers cost about $100 with some high end options going for up to $500.
How do I care for a mattress topper?
Ideally, you’ll find a topper that’s machine washable (or has a machine washable cover) so you can pop it in the washing machine whenever it needs a refresh. Just never put foam in the washing machine! If you need to clean an all-foam topper, stick to spot cleaning it.
What’s the difference between a mattress pad, a mattress topper, and a mattress protector?
A mattress protector usually won’t have any extra materials to change the feel of your mattress. They’re designed to protect your mattress and can either encase the entire thing (good for keeping out bed bugs and dust mites), cover the top and sides of the mattress, or just protect the top.
A pad adds a thin layer of material to the top of your bed, usually making it feel softer. You put it on much like you would a fitted sheet, tucking the ends under your mattress.
A topper is a piece of material that you put right over your mattress. It’s usually held in place by a fitted sheet. Toppers are thicker than pads and help prolong the life of your mattress. They can also impact the overall firmness and feel of it.
Kinda confusing, right?
tl;dr: a protector doesn’t add any extra padding, a pad provides softness but no added support, and a topper can change the literal feel of your mattress and deliver support.
Do mattress toppers protect mattresses?
Yep! They protect mattresses from spills, stains, and odors. They also reduce wear and tear. Ideally, you’d pair a topper with a mattress protector for maximum protection.
Bedtime bottom line
A meh mattress can be cured with the right topper. Just take a bit of time to figure out what you’re looking for. You’ll eventually find the mattress topper of your dreams. Goodnight! 😴
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Dude, Vanessa Carlton had it all wrong. Why walk 1,000 miles (which will probably result in you being pretty dead) when walking 10 miles a day can have a ton of health benefits?
Walking 10 miles a day: A leisurely stroll through the facts
Walking has a ton of health benefits, with a simple 10-mile lollygag boosting everything from your BMI to your anxiety relief.
Although you don’t need to walk 10 miles a day to see a boost to your health, it’s a great target to set for yourself if you’re trying to lose weight, reduce blood sugar levels, or reduce your risk of cardiovascular disease.
Although there are some downsides to walking that much (and getting yourself some suitable shoes is a must), there are also some strategies that can help you ease yourself into your new wander-ful lifestyle.
But take it from us: You really need those good shoes.
Walking is free and has great effects on your physical and mental health. Plus you get to see, and possibly even pet, random people’s doggos! There really is no downside, especially when there’s the COVID-19 pandemic going on and you need that change of scenery.
But is 10 miles too much? Do you really get a significant health boost for walking that much? And if so, what’s the best way to go about it?
santypan/Getty Images
Hey, I’m walkin’ here! The health benefits of walking 10 miles a day
Walking 10 miles a day might sound pretty intimidating. But as the saying goes, no pain, no gain.
When you look at the health benefits, you’ll probably discover that a good long walk offers more gain than pain for both physical and mental health. Research suggests that walking helps with:
Walking 10 miles a day is a good exercise that you can measure (plus, according to a small study, walking a set distance is often better than a set time when you’re trying to lose weight, as it’s more intense — plus, if you know you’re exercising only for a set time, it’s easier to slack off a little).
It gets you a good distance from home, meaning that your brain is engaged by all the new, shiny things it’s seeing. Plus you can bring a friend and gossip about how your favorite “RuPaul’s Drag Race” contestant was totally robbed.
How many calories does walking 10 miles a day burn?
We hear ya. These are the crucial deets.
Well, the straight answer is that it depends on what you weigh. According to Harvard Medical School, you can calculate a rough calorie-burn figure from your weight and the speed of your activity. It also depends on variables like incline of the terrain you’re walking.
It’s widely believed that you’ll burn more calories the faster you walk. So, if you power through those 10 miles, you’ll have burned off more calories and be home faster to get on with all the other stuff you need to do in your day.
However, if you have a bit of a larger body and walking fast is hard right now? Don’t sweat it. Even a slow walk is going to be better than no walk at all!
How walking 10 miles a day can help you lose weight
Let’s say that you fancy losing a pound per week off your waistline. Sounds hard, doesn’t it?
If you walk 10 miles a day, not so much! To lose a pound of weight per week, women should keep their calorie intake to 1500 per day, and men should stick to 2000 calories a day.
Getting a good amount of exercise can make your job much, much easier. Using our example above, a 10-mile walk can make 500 to 800 calories burn harder than that really mean insult you threw at your coworker. So, if you’re not snacking on food with low nutrients in the meantime, you could totally achieve that pound per week.
If you’re following a specific diet or eating plan, just make sure that a dietitian or healthcare professional has recommended it. There’s no point harming yourself by following some faddy diet which makes you feel like crud. Otherwise, you’re not going to have the energy for that walk.
Strategies for walking *that damn much*
As awesome as those health benefits are, there’s no denying that 10 miles is a pretty long-ass walk. So, you’re going to want to follow some strategies, lest you get despondent and quit before you’ve even begun.
There’s two main ways to beat the doubts, and prove to yourself that you’re going to boss this:
Adding a mile at a time. No one expects you to walk 10 miles straight away. That would be pretty effin’ hard. So, you’re going to take this step-by-step instead! Start with a single mile, or whichever distance feels most comfortable. Stick with that for a whole week, by which point your body will already be feeling fitter and more comfortable. Then, add an extra mile for your next week’s walks. Even if you start walking with a single mile, you’ll be hitting those 10-mile goals within 10 weeks!
Taking some days off. Life gets busy, and sh*t happens. You’re probably not going to be able to walk 10 miles every single day. But it’s not a problem! In fact, it’s actually a good thing: Taking 1 or 2 nonconsecutive days off means that you’ll avoid overtraining. You don’t want to pull those leg muscles, not when they’re starting to look so good.
Making those 10 miles bite-size. Want to know an awesome hack? A small study suggested that taking two or three shorter walks is as effective as one longer walk. That means you don’t need to do the whole 10 miles in one go! Take two 5 mile walks (one in the morning, one in the evening). It’s just as good for you.
Downsides
OK, so not everything about walking 10 miles a day is awesome. There are a few drawbacks. And it’s a good idea to get acquainted with them before you commit to strutting on the sidewalk.
Walking takes a long time
You’ve probably already worked this one out, but walking 10 miles a day can take a lonnnng time. It’s a significant chunk of your day, whether you’re doing them all in one go, or breaking them up into shorter walks. You can make them go faster by more intense walking, or make time fly with some favorite tunes, but it’s still a time-sink.
Walking is not intense exercise
The American Heart Association recommends activities such as running, swimming, and fast cycling as intense exercise. So, if you’re wanting to improve your aerobic fitness or strength, walking is not the droid you’re looking for.
It’s recommend people get 150 minutes of moderate-to-high intensity exercise every week. Going for a gentle amble just isn’t going to cut it, even though you’ll feel improvements in both at first (although at 10 miles, you’ll likely be walking for *way* longer than 150 minutes).
If intensity’s what you’re going for, running might be a better fit. Alternatively, add some kind of weight for part of the walk (like ankle weights, which are available online) so you have to work harder on your walks.
Walking doesn’t provide the benefits of core, balance, and weight training
Looking to pile on some major gains and look like a passable successor to Arnold Schwarzenegger? You might want to try something else. Walking can be great for weight loss, but it just doesn’t have the power to really boost those muscles.
Weight training is probably going to be better for your goals, as the higher-intensity exercise strengthens your muscles much more than a simple stroll. 🤖 Come with us if you want to lift. 🤖
Tips
Want those health benefits? Then you’ve got to walk those 10 miles in a way that’ll keep you fit, healthy, and uninjured (as well as motivated, because this is gonna be a lot, and you may be tempted to quit).
Make sure that you:
Wear comfy shoes. Walking that distance puts repetitive strain on your body, which makes its displeasure known by setting fire to your feet, ankles, knees, and hips (high five if you can reread that without hearing “Heads, Shoulders, Knees, and Toes”). Find a good pair of walking shoes, and (politely) tell your body to shut the heck up.
Walk on soft surfaces. Want to know what’s not fun when you’re starting out on your walking adventure? Concrete, sidewalks, and other tough stuff. Try to keep to grass, dirt trails, or even athletics tracks when you’re a newbie.
Find good routes. You’ll want to pick a path that won’t eventually bore you (so, ditch that athletics track pronto). Walking in local parks or outside spaces means you get great views and fresh air.
The best walking shoes
Want the gains without the pains? You can go a long way toward realizing that dream simply by investing in a good pair of walking shoes before you start out! It’ll help protect your feet, ankles, and knees, and generally make those 10 miles much easier to deal with.
We included a little price guide as well — prices fluctuate, so:
$ = under $79
$$ = $80–$139
$$$ = over $140
Some ranges to check out include:
New Balance800 Series($$). New Balance shoes in general come highly recommended for anyone who has knee pain, with the 800 series, in particular, being a star buy. Get these and your risk of knee pain plummets.
Brooks Glycerin and Adrenaline ($$). Specialists in running and walking shoes, the Glycerin and Adrenaline lines are renowned. Worth the money.
Sketchers GOwalk ($). Remember when Britney endorsed Sketchers, and we all wanted a pair? Turns out, she was right. Sketchers shoes are designed to be flexible, and the GOwalk series is podiatrist-approved. The clue’s in the name!
Nike Epic React Flyknit ($$$). Nike has a shoe for every occasion, and these are designed specifically to be comfortable for walking. The cushioned soles are a dream!
Merrell Moab 2 ($$). Built for walking outdoors, these are suitably tough and waterproof. They’re great all-terrain shoes with sturdy arch support to protect those tootsies.
Takeaway
So, you’re eagerly looking up your house on a map and seeing where you can walk that covers those 10 precious miles. That’s great! Your body is gonna thank you for it.
But it’s also important to factor in the time it’s going to chomp out of your day, the potential boredom of the route, and the risk of injuring your lower body if you’re not suitably prepared. Mix it up, be flexible, and prep accordingly.
Just remember not to push yourself too hard. Walking is about taking one step at a time, in every sense. Build yourself up to 10 miles, instead of throwing yourself in at the deep end. And be sure to supplement your efforts with a nutritious diet.
Prepare properly, and the trail will be your territory!
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Eczema and hives can look a lot alike. Heck, they can even feel alike. So if your skin starts itching and new bumps are popping up left and right, how do you know which kind of scratch attack you’re dealing with?
Keep scrolling to learn the difference between two classic skin situations: eczema vs. hives.
Hives
Eczema
How it looks
• raised spots
• round, oval, or squiggly shapes
• colors ranging from red (on light skin) to the same color as the surrounding skin (on black skin)
• red on light skin tones
• purple, ashy, or dark brown on dark skin tones
• scaly or thickened skin
• crusty, fluid-filled bumps
• dry, cracked skin
How it feels
warm, itchy, and tender
dry, itchy, and painful when cracked or scaly
Why it happens
foods, meds, allergies
issues with your skin barrier, environmental factors, etc.
Oh, and to make things even more fun, research suggests that half of folks who get hives never figure out what caused it!
🚨 What about anaphylactic shock? 🚨
Anaphylaxis = a life threatening blood pressure drop that occurs in reaction to an allergen. We’re talking deadly peanut allergies, bee stings, etc.
Hives are one possible symptom of anaphylactic shock.
These other serious symptoms will also accompany anaphylaxis:
trouble breathing or swallowing
blue, white, or gray lips
faint, confused, or dizzy feeling
rapid heart rate
If you or someone you know has hives *and* other symptoms of anaphylactic shock, call 911 NOW.
How to treat hives
Good news: Most hives fade on their own after a few days.
These home remedies can soothe the itch while you wait:
a cold compress
calamine lotion
over-the-counter antihistamines
a cool bath
resisting the urge to scratch
staying out of the sun
If your hives get worse or don’t go away after a few days, contact a doctor for stronger treatments.
Eczema 101: Symptoms, causes, and treatment
“Eczema” is actually a general term for seven types of itchy skin conditions. These scratch attacks affect roughly 31 million Americans, so chances are high that you or someone you know lives with some type of eczema.
How to spot it
Different types of eczema look different. Depending on the type, your skin might swell, blister, crust, ooze, or develop round lesions. Rather than individual spots, eczema usually develops in patches that turn pink, purple, brownish-red, or gray.
Some folks with severe, long-lasting eczema scratch their skin so much that it bleeds or toughens into leathery thickness.
Eczema can strike everywhere from your legs to your eyelids. It’s super common in sensitive areas like your fingers, feet, and inner elbows and the backs of your knees.
What causes it?
Sooooo many things. Anyone with eczema knows that IDing your triggers can be super frustrating.
The National Eczema Association’s hot take? “The first step to managing itchy skin is to reduce the risk of it happening in the first place.” So, goal #1 is to identify your triggers.
If the itch and irritation have already set in, you’ve got options:
If your eczema starts to interfere with daily life, it’s time to talk with a doctor or dermatologist. They can help you figure out your triggers and create a treatment plan customized for your skin.
Rashes 101: Symptoms, causes, treatment
Still not convinced you’ve got hives or eczema? There are other possibilities.
A rash is really any kind of blotchy breakout caused by environmental triggers. We’re talking athlete’s foot, jock itch, poison ivy, and contact dermatitis. (Though, fun fact: Eczema is considered a rash too.)
How to spot it
Any area of skin that’s red, darkened, irritated, or itchy can be traced to a rash. Some rashes, like ringworm, have a distinct shape. Others, like contact dermatitis or athlete’s foot, cover an entire area of skin that was exposed to irritants or fungus.
What causes it?
The reason for your rash depends on the type of rash. A few common types:
Contact dermatitis. This happens when any type of skin irritant (soap? chemicals? bleach on your undies?) leads to temporary itching and redness.
Fungal infection. Intense itching on your arms and legs or in your nether regions? Yeah, you might have a fungal skin infection like a yeastie, athlete’s foot, or jock itch. They’re all caused by an overgrowth of the fungus amongus.
Prickly heat rash. Didn’t change out of your sweaty workout clothes today? Yep, that steamy moisture got trapped in your pores and burst forth as a rash.
How to treat it
Most rashes clear up on their own within a few days. If yours is sticking around, you need to pinpoint the type and cause.
Got contact dermatitis? Avoid the offending irritant, keep your skin clean, and wear breathable fabrics until things calm down.
Got a fungal infection? Time to head to your drugstore for an antifungal cream.
Got prickly heat rash? Wear loose clothes, slather on some calamine lotion, and stay cool.
The takeaway
Eczema, hives, and rashes are all itchy and irritating. Sometimes they look alike, but treatment and triggers are different for each condition.
If you broke out in itchy, sensitive welts after consuming a new food or medication, you might have hives. Keep an eye on your skin and get to a doctor ASAP if you feel faint or have trouble breathing.
If you’ve got itchy, dry, scaly patches that just won’t quit, make an appointment with a dermatologist. They can help you figure out whether you have eczema, chronic hives, or some other rash that requires treatment.
Most scratch attacks go away with time. If yours doesn’t, contact a doctor. Identifying the problem will get you one step closer to relief.
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