8 Habits Of People Who Look Younger Than Their Actual Age

The current culture is obsessed with how to look younger. There are anti-wrinkle cream commercials by the dozen, there are thousands of plastic surgeons who specialize in making people look younger, and of course the air-brushed celebrities only add to the obsession with looking younger. “They” say that there is no anti-wrinkle cream out there that actually works. Plastic surgery can go horribly wrong and is also very expensive. Celebrity photos are not real. We all know this, yet our culture is still obsessed with how to look younger. So, is there anything a normal person can do to make themselves appear as less than their age? The answer is yes, but you may have to go about it much differently than you think.

Here are 8 scientifically-proven ways to look younger than your actual age:

1. Age Gracefully

There’s nothing worse than the sight of someone who is desperately trying to keep looking like a teenager while everyone else can tell their real age. If you are trying to look younger, sometimes the secret is to look your age! Dressing like a teenager and wearing a ton of makeup can actually make you look older than you are. (We’ve all seen these people!) Accept who you are, age and all. Age gracefully, love yourself, and you will look younger without even trying. A study conducted in the USA confirms that people who have a positive outlook on aging live longer and look younger than people who do not age so gracefully.

2. Add Some Spice to Your Diet

Appearing younger doesn’t just have to do with appearance. Keeping your brain alert and young is also important. Researchers from Singapore discovered that people who eat curry often have better cognitive function than those who don’t. Your brain’s cognitive functioning ability is an important aspect of looking younger. You want to keep your mind sharp as well as your face and body to truly appear younger.

3. Accept Life for What it Is

Harvard University researchers have discovered that developing a thick skin towards the curve balls that life throws at you can help you to appear younger than your age. If you are not easily fazed by your circumstances, you will do well in the battle against wrinkles. To achieve this you must remember that your circumstances do not define who you are. Nothing can change who you are. Circumstances always change; nothing lasts forever. So, don’t sweat the small stuff, or even the big stuff.

4. Sing!

Your voice may not sound like an angel’s, but the effects of singing as discovered by US researchers, are too good to keep your mouth shut. They are not sure why singing keeps you younger, but whether it’s breathing better or simply the social togetherness of joining a choir, looking younger is a great side effect! Do a quick search online and find a choir in your area to join.

5. Spend Quality Time With Your Dog

Dogs give unconditional love and it is extremely hard to not love them back. The act of spending time with an animal who adores you and wants to have fun with you improves your emotional outlook on life. Research also shows that the simple act of walking your dog will boost your fitness level, increase social activity, and give your sense of well-being a boost. All of these factors play a part in making you look younger.

6. Wondering How to Look Younger? Sleep!

If you want to look younger, don’t buy into the idea that you can “sleep when you’re dead.” Sleep is so important to your body and brain functions, and sleep experts have discovered that you don’t need less sleep as you age. Apparently, you will always need as much sleep as you can get, especially if you want to look younger! Try to always get 8 hours as often as you can.

7. Get Religion

Multiple studies prove that the act of praying, going to church, and having faith can add a few years to your life. This is because things like bitterness, resentment, and unforgiveness cannot be present in your heart alongside faith. Holding onto unforgiveness can even cause illness, and the people who are able to forgive appear to live longer, fuller lives. Faith brings a release of stress and worry which is good for your body and make you look younger than you are.

8. Google Can Help You Appear Younger

Researchers proved that surfing the internet regularly helps the brain to stay sharp in language, memory, and reading; all of which are important to appearing younger. So instead of “wasting time” on the internet, you can think of it as your long-term goal for anti-aging. Surf the net to your heart’s content! Just make sure you are still getting enough sleep.

When You Drink Water On An Empty Stomach After Waking Up, These 8 Amazing Things Will Happen

Japanese women are well known for their slim, healthy, and toned figures. While genetics almost certainly plays a role, many claim that their morning ritual may also be helping them stay healthier. Put simply, most Japanese women drink water immediately upon waking.

This ritual, now deeply rooted within Japanese culture, is actually a form of water treatment that’s scientifically proven to help remedy a number of body disorders. Unlike the U.S. and other western countries,Japan’s population does not suffer heavily from disorders such as obesity and diabetes. It stands to reason that we could learn a thing or two from their healthier lifestyles!

Why is Drinking Water So Important?

For a start, 70% of your body is made up of water, so it’s essential to keep it fresh and topped up to keep the body working properly. When the body’s water requirement is not met, it has a variety of negative short-term and long-term health consequences.

Long-term dehydration can lead to rheumatoid arthritis, migraines, angina, colitis, dyspepsia, hypertension, obesity, haemorrhoids, breast cancer, pulmonary tuberculosis, kidney stones, sinusitis, and uterine cancers!

Help your body to better avoid these conditions by drinking water after waking up and keeping your body hydrated throughout the day.

How Can I Perform Water Treatment?

This is a proven method for treating body disorders, menstrual disorders, and eye-related ailments. Also, you will feel invigorated the whole day after following this water treatment.

• Drink approximately 160 ml of water four times immediately after waking up, before brushing and on an empty stomach.
• Don’t eat anything for the next 45 minutes.
• Drink water at least 30 minutes before eating, but not during the following two hours after breakfast, lunch, and dinner.
• If you cannot drink four glasses of water on an empty stomach, then you can begin with one glass or as much as your body supports. You can gradually increase the intake of water till you reach the desired level of 640 ml.

When Can I Expect Results?

• Diabetes or high blood pressure patients: allow 30 days
• Suffers of constipation and Gastritis: allow 10 days
• TB patients: allow 90 days.

Key Benefits of Drinking Water on an Empty Stomach

1. Helps Rid the Body of Toxins

As you drink water, it naturally urges movement in your bowels. At night, your body repairs itself and casts out all the toxins in the body. When you drink water on an empty stomach in the morning, you will flush out these harmful toxins, leaving your body fresh and healthy. Drinking plenty of water can help in increasing the production of muscle cells and new blood cells.

2. Improves Metabolism

Drinking water on an empty stomach can increase your metabolic rate by at least 24%. It is very important for those people who are on a strict diet. An increased metabolic rate means an improved digestive system. You will be able to follow your diet routine more easily if you digest faster. Drinking water immediately after waking up purifies the colon, making it easier to absorb nutrients.

3. Reinforces Healthy Weight Loss

When you drink water in the morning on an empty stomach, you will release all your toxins and it will improve your digestive system. You will feel less hungry and your cravings will be reduced. This will prevent weight gain caused by overeating.

4. Alleviates Heartburn and Indigestion

Indigestion is caused by increased acidity in the stomach. You suffer from heartburn when the acid refluxes into your oesophagus. When you drink water on an empty stomach, these acid are pushed down and get diluted, solving the problem. Also, this provides a head start for your stomach for the upcoming breakfast.

5. Improves Complexion and Skin Radiance

Dehydration causes premature wrinkles and deep pores in the skin. It was found out in a study that drinking 500 ml of water on an empty stomach increases blood flow in the skin and makes skin glow. Also, drinking more water throughout the day means that your body is releasing toxins, which will make your skin more radiant.

6. Promotes Shiny, Smooth, and Healthy Hair

Dehydration can have a serious impact on your hair growth. Drinking plenty of water nourishes your hair from the inside out. Water makes up almost ¼ of the weight of a hair strand. An insufficient intake of water can cause brittle hair and thin hair strands. You should drink more water every day, but drinking water on an empty stomach can improve the quality of your hair to a greater extent.

7. Prevents Kidney Stones and Bladder Infections

Drinking water immediately after waking up is important for preventing kidney stones and bladder infections. It is a fact that drinking water on an empty stomach dilutes the acids which lead to stones in the kidney. The more water you drink (to a healthy limit), the more you will be protected from various kinds of bladder infections caused by toxins.

8. Strengthens Immune System

Drinking water on an empty stomach helps in flushing and balancing the lymphatic system, which leads to increased levels of immunity. A strong immune system will keep you safe from various diseases and prevent you from falling sick as often.

As you can see, there are a whole host of benefits of drinking water immediately after waking up. It’s without a doubt the easiest way to make a positive change to your lifestyle without spending any money.

Puffy Eyes In The Morning? This Might Indicate You Need To Adjust Your Lifestyle

Remember those mornings when you were sure you had slept well, and you knew that you had slept for at least 8 hours, but when you woke up and looked in the mirror you noticed how puffy your eyes were? And yet you are 100% sure that you did not cry while sleeping.

So why is it that you have puffy eyes? For sure, you want to get to the bottom of it because you do not want to use up another stick of concealer ever again.

Mainly, the cause of puffy eyes is fluid retention (or mild oedema) which is common and most of the time usually harmless. However, puffy eyes can also be caused by deeper reasons. The good news is, the more watchful we are of little things that our body might be telling us, the more that we can do to prevent it.

Here are some of the reasons we may have puffy eyes:

1. Too much intake of sodium

As reported by Medical News Today, having too much salt in our body causes oedema or swelling. To balance this out, we need to drink enough water and limit our salt intake. If we have a lot of sodium and not enough water, our body holds on to excess fluid to prevent dehydration, which causes puffy eyes. Puffy eyes caused by too much sodium are easy to get because high levels of sodium are always within our reach. Most of our sodium intake comes from processed foods such as microwaveable meals, bread, bacon, and drinks. The fewer processed foods we eat, the lower our sodium intake. According to the Center for Disease and Control Prevention, sodium is very accessible in food products such as pizza, breads and rolls, poultry, soups, cheese, etc. So be careful and make sure that you choose the unprocessed and low sodium varieties for your food choices. Let us lessen sodium intake and always drink lots of water.

2. Lack of protein

According to the Harvard Medical School, lack of protein in the blood — which can be caused by malnutrition, kidney and liver disease — causes swelling in our body. The Kidney Fund says that this is due to low albumin (which is a protein) in our blood. The albumin’s job is to get rid of extra fluid. So make sure that you eat a healthy diet so that your body can produce all the albumin it needs.

3. Bad kidney function

Puffiness around the eyes, especially in the morning, may be a sign of kidney disease. How does bad kidney function show up in puffy eyes? According to the Medical News Today, it is because the kidneys might not be eliminating enough sodium in the blood. As mentioned above, too much sodium causes oedema. Kidneys can also let albumin leave the body, causing yet more issues with extra fluid.

According to the National Kidney Foundation, other symptoms of a chronic kidney disease include nausea, feeling tired, vomiting, swollen feet and ankles, lack of appetite, dry and itchy skin, pain in the back and pain in urinating. So if you have some or all of these together with puffy eyes, please go see a doctor to get tested for kidney disease.

4. Eating too many carbohydrates

A study for the National Institute of Health showed that a high carbohydrate diet results in more insulin secretion and sodium retention. And the more sodium in our bodies, the more water retention we have. Staying away from processed food and carbohydrates will give us a lower chance of getting oedema. The American Heart Association recommends getting carbohydrates in as natural a form as possible — like getting carbohydrates from potatoes instead of bread.

We are what we eat, and what we eat affects how we look and how we feel. Little things in our appearance can signal a lack or an excess of something in our bodies. The good thing is, we are in control of what we eat. So let us watch for signals that our bodies are sending us because this is the first part of taking care of our bodies.

7 Steps That Will Power Up Your Brain

Whether you are a student looking for more efficient ways to digest what your teachers say, an adult trying to become more efficient at work or a senior citizen striving to maintain an active lifestyle, keeping your brain in shape is an important part of any self-improvement project.

Good news is that there are ways to make yourself smarter, improve your memory and physically develop your brain – and here are some of them.

1. Exercise

No, we don’t mean any kind of cognitive exercise, although these certainly won’t hurt. What we mean is just plain old physical jerks, preferably done regularly.

Performing physical activities increases blood flow to the brain, encourages the production of nerve-protecting compounds, lessens the risks of cardiovascular diseases that hamper brain function and can lead to stroke – in other words, you simply can’t go wrong by moving about, the more the better.

2. Consume Omega-3 Fats

Omega-3 fats such as Docosahexaenoic acid, or DHA, are extremely important for the proper functioning of your entire organism and brain in particular – and, at the same time, they cannot be synthesized by your body.

The only way to get them is to consume them with food – but, unfortunately, products that contain high amounts of Omega-3 fats (e.g., fish, liver, brain) don’t play an important role in an average person’s diet. Low Omega-3 intake can even lead to an early onset of Alzeimer’s disease, and vice versa – people consuming high amounts of DHA are significantly less susceptible to it.

3. Use Nootropics

For a long time, people have been looking for a wonder drug that would heighten their brain capacity, make them cleverer and improve their efficiency in other ways. Perhaps nootropics cannot quite be called wonder brain drugs, but they are certainly the closest thing we have to this ideal.

Different nootropics have different sets of effects, but in general, they are known to improve memory, both long-term and short-term, spatial awareness, learning capacity, logical thinking, coordination, reflexes and much more.

4. Write by Hands

In our hectic age of texting and printing, advising somebody to write by hand may sound ridiculous, but facts cannot be changed by our attitude. And the facts suggest that writing by hand and reading handwritten notes develop brain areas that remain dormant when we type and read printed text.

In short term, you are likely to better remember the things you’ve written down. In the longer term, you will get generally better memory retention, analytical skills and pattern recognition.

5. Eat More Products with Vitamin D

Vitamin D is crucial for developing and maintaining areas of the brain responsible for planning, memory formation and information processing. You can boost your vitamin D simply by being in the sun more – proper sun exposure increases the rates at which your body produces this vitamin.

If it is impossible in your circumstances (for example, if you live in a location where sunny days are few and far between), you should consider taking a vitamin D supplement.

6. Try out a New Experience

For example, master a completely new skill, take part in an activity you’ve never tried before, start learning a foreign language – whatever takes your fancy. Perhaps there is something you keep putting off until you have more time – why not do it right now, and benefit from it as well?

Mastering a new skill creates new neuron routes in your brain – in addition to the new skill per se, you will get an improved ability to learn in general.

7. Exercise Your Brain

Finally, about some brain exercises. If you don’t use something often, you forget how to do it – which is just as true for using your brain. It is amazing how dependent on various devices we became in a fairly short period of time.

So, if you want to use any opportunity to improve your brain, stop using your smartphone for all these trivial operations: doing sums and finding your way around using GPS immediately come to mind.

There are many ways to improve the work of your brain, ranging from simple exercises to dramatic changes in lifestyle – but if you really care about your health and efficiency, no price or effort is too big to pay.

12 Reasons You Should Have Sex With Your Partner Every Day

Are you stressed? Struggling to sleep? Turns out there are a number of ailments that can be cured simply by having sex regularly. Here are twelve reasons why you and your partner should be having sex daily!

1. Sex Reduces Stress.

If you’ve had a long day at work or you’re simply feeling a little overwhelmed, then sex will help you relax and reduce your stress levels! During sex our bodies produce dopamine, endorphins and oxytocin which together help us to de-stress, increases our natural happiness levels and enhances desire.

2. Sex Is An Enjoyable Exercise.

When faced with the word ‘workout’ many of us will recoil in horror, unless of course that workout involves sex. Throughout sex our bodies are continually experiencing physiological changes that are consistent with an exercise routine. Our breathing rates rise which in turn burns calories, which means that if you have sex just three times a week you can burn around 7,500 calories a year. That’s the same as running 75 miles!

3. Sex Helps Your Immune System.

Researchers at Wilkes University in Pennsylvania found that their students who stated they had sex at least twice a week had higher levels of particular antibodies than those who had no sex at all. During sex, antigens like immunoglobulin A are released which are proven to fight the common cold and even flu! Even more good news: the more frequently you engage in sex the more antigens will be released and the healthier you’ll get.

4. Sex Lowers Your Blood Pressure.

Even if it’s just a quickie, some forms of physical contact can improve your blood pressure significantly. A study conducted by the University of Paisley found that sex reduces diastolic blood pressure – which is the bottom number on a blood pressure reading – making us healthier all around!

5. Sex Helps a Healthy Heart.

As our bodies burn calories, it also improves our heart health. Researchers from the New England Research Institute found that men are 45% less likely to suffer from cardiovascular diseases if they have regular sex.

6. Sex Helps Pain Relief.

If you’re experiencing aches, pains or migraines then sex may be a better form of pain relief than pills! Arthritis specialist Dr. George Erlichconducted a study on his patients and found that those who had sex often experienced significantly less pain than their counterparts who went without.

7. Sex Ensures Regular Periods.

If your periods are a bit erratic, it could be down to a stressful lifestyle. As mentioned previously, sex reduces stress and so will also have an impact on your menstrual cycle!

8. Sex Creates Powerful Pelvic Muscles.

As well as quads, back and core muscles, sex also works out your pelvic muscles! Is there a better way of building muscle? I don’t think so! By creating stronger pelvic muscles you also benefit by having better orgasms according to the National Health Service (NHS).

9. Sex Reduces The Risk Of Cancer.

Particularly for men, regular sex reduces the chances of developing cancer. In an Australian study published the Journal of the American Medical Association, it was found that men who ejaculated at least 21 times a month were much less likely to suffer form prostate cancer.

10. Sex Makes You Sleep Well.

Like exercise, sex increases your heart rate which leads to relaxation. In addition to this, it’s common knowledge that male ejaculation leads to lethargy which can make men extremely sleepy after sex.

11. Sex Makes You Look 10 Years Younger.

Having sex three times a week can apparently make you appear 10 years younger than your real age! In his book Secrets of the Superyoung, Scottish researcher and clinical neuropsychologist at the Royal Edinburgh Hospital, David Weeks states: “It’s good for you to have good sex.” What more incentive do you need?

12. Sex Lengthens Your Life.

The ultimate culmination of all of these wonderful, positive effects regular sex has on our health and minds is that we will add years to our life spans. In fact, a study published in the British Medical Journal revealed that male participants who had sex regularly lived twice as long as those who rarely got any action!

So there you have it: there are officially no downsides to having sex regularly, so get at it!

11 Benefits of Lemon Water You Didn't Know About

I was first introduced to the concept of lemon water when I started doing yoga. An avid drinker (of water!), it was refreshing to learn a new spin on an old favorite. When I started having a glass of lemon water every morning, it was after learning only two of the benefits of lemon water. Little did I know just how many there are!

Why lemons?

Lemons are packed like a clown car with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fiber. (Fun fact: they contain more potassium than apples or grapes!)

Because of how hard lemon juice can be on the enamel of your teeth, it’s important to dilute it with water of any temperature (though lukewarm is recommended). Drink it first thing in the morning, and wait 15 to 30 minutes to have breakfast. This will help you fully receive the benefits of lemon water, which are listed below.

11 Benefits of Lemon Water

1. Gives your immune system a boost.

Vitamin C is like our immune system’s jumper cables, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet when you’re stressed, which is why experts recommended popping extra vitamin C during especially stressful days.

2. Excellent source of potassium.

As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function.

3. Aids digestion.

Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.

4. Cleanses your system.

It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

5. Freshens your breath.

It also helps relieve toothaches and gingivitis (say wha?). Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.

6. Keeps your skin blemish-free.

The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance.

7. Helps you lose weight.

Lemons contain pectin fiber, which assists in fighting hunger cravings.

8. Reduces inflammation.

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.

9. Gives you an energy boost.

Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!)

10. Helps to cut out caffeine.

I didn’t believe this until I tried it, but replacing my morning coffee with a cup of hot lemon water has really done wonders! I feel refreshed, and no longer have to deal with that pesky afternoon crash. Plus, my nerves are thankful.

11. Helps fight viral infections.

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely.

How much?

For those who weigh less than 150 pounds, squeeze half a lemon’s worth of juice into a glass of water. If over 150 pounds, use an entire lemon’s juice. You can of course dilute the lemon juice more, depending on your personal taste.

Not only are the benefits of lemon water endless, it’s one of the most substantial yet simple changes you can make for your health.

Is lemon water part of your daily routine? Let us know in the comments!

5 Drinks You Don’t Know Can Smooth Your Digestion A Lot

Almost all of us have, at one time or another, suffered from digestive problems. These may range from heartburn to diarrhea and indigestion to constipation. For many people, constipation and its dreaded bloated and full feeling are the worst.

One of the best way to avoid constipation is by eating a well-balanced diet that includes fiber and lots of liquids. But maybe you don’t have enough time in your busy day to eat the required servings of fruits and veggies. Maybe you forgot to drink enough water all week. Maybe you just want to buy a fast-acting laxative and be done with it.

But wait! Before you run to the pharmacy for a laxative, which could make the situation worse, try one of the following drinks. Don’t worry! You can easily prepare these or buy them already prepared. Just serve yourself, have a drink at the office, and reap the benefits while you work.

1. Coffee or Tea

Do you love the smell of coffee brewing? Do you have to have a cup in the morning to wake up? Or are you more of a tea person? It doesn’t matter, the caffeine in both drinks can help relieve your constipation. Caffeine is a natural digestive stimulant and diuretic. According to one study, it triggers contractions in your colon which help to move hardened waste through the duct.

Warning: Caffeine may lead to diarrhea in some people. Too much caffeine may result in dehydration which could make constipation worse.

2. Honey

Not only is this sweet golden liquid perfect for a cup of tea or bowl of oatmeal, but it can also relieve constipation. The best way to benefit from its effects is by mixing a spoonful with a cup of warm water and drinking it about 30 minutes before eating. Some people claim a squirt of lemon juice increases its effectiveness. Research suggests that honey may be a laxative in some people due to the body’s inability to absorb all of its fructose.

Warning: Honey is a natural sugar and should be limited to 1 teaspoon a day, especially for people with diabetes as its consumption can result in increased blood sugar levels.

3. Fat-Free Milk

Drinking fat-free milk is another constipation-relieving option. While some research indicates that full fat milk may actually result in constipation, another study determined that fat-free milk has the opposite effect. Consuming fat-free milk increases two peptide hormones which work to stimulate the digestive tract.

Warning: People with lactose intolerance should try one of the other constipation remedies on the list to avoid diarrhea.

4. Tomato Juice

Since a lack of dietary fiber is the leading cause of constipation, it’s important to increase fiber consumption. Try drinking tomato juice; it has one of the highest amounts of fiber when compared to any other fruit juice.

5. Ginger

Ginger acts as a natural laxative and can stimulate bowel activity. Drinking ginger tea is the best way to benefit from its effects. Add about 2 teaspoons of ginger for every cup of hot water and have a cup 2 or 3 times daily.

Warning: Ginger may affect the body’s response to medicine for diabetes and may adversely interact with blood-thinning medications as well. Consult a doctor before consume.

These 5 drinks are only short-term recommendations. The best way to prevent and treat constipation is via diet, liquid intake, and exercise. Make sure to get the recommended daily serving of fiber: between 30 and 35 grams. Fiber intake needs to be done with increased liquid intake. Fiber is important because it dissolves in water and helps soften the body’s solid waste. When stool is soft, it is easier to pass which helps us avoid constipation. Exercise is also important because it helps to stimulate the digestive system

Ten Benefits of Swimming You May Not Know About

Swimming has been called the perfect exercise. After all, you can get all of the benefits of an aerobic workout without any damaging impact on joints, and it can be done by both the very old and the very young. It is utilized by athletes to stay strong and keep fit when recovering from injury, and there is no fancy equipment needed—just you and the deep blue. However, swimming has many more benefits that those obvious advantages seen on the surface; its improvements to overall health go much deeper. So, let’s take a big breath, and dive in!

1. Swimming Improves Muscle Definition and Strength

Swimmers gain muscle strength throughout the entire body. Where runners see muscle build in their legs, swimmers utilize more muscle groups to move through the water. While the legs kick, the arms pull. As the back reaches and rotates, the stomach tightens to power the legs and stabilize the core, making swimming one of the best aerobic exercises to give you a total body workout. Just look at Michel Phelps’ fit physique if you need inspiration!

2. Swimming Builds Up Bone Mass

For years, researchers scoffed at the idea that swimming affected bone mass. After all, only weight-bearing exercises were able to achieve this benefit, right? Not according to research published in the Journal of Applied Physiology. Because there are ethical reasons to avoid in-depth bone examination on humans, the study put rats into three groups: running, swimming, and a control group with no exercise stimulation. While running still showed the highest increase in BMD (Bone Mineral Density), the swimming group also showed benefits over the control group in both BMD and femoral bone weight. While more studies are needed, these new findings show that previous research dismissing swimming’s bone benefits may need to be revisited.

3. Swimming Helps You Stay Flexible

Swimming requires you to reach, stretch, twist, and pull your way through the water. Your ankles become fins and are stretched with each kick as you push off against the liquid pressure. This doesn’t mean you shouldn’t still stretch on your own, but repetitive stretching found in your various strokes also helps with flexibility.

4. Swimming Reduces Inflammation

While swimming’s cardiovascular benefits of strengthening the heart muscle are common knowledge, research also indicates aerobic activities, such as swimming, reduce inflammation that leads toatherosclerosis build-up in the heart. Reducing system-wide inflammation leads to lessened disease progression in many other areas as well, so expect to hear of more benefits as the research progresses.

5. Swimming Holds Its Own for Calories Burned

Everyone knows that swimming is a great way to burn calories, but most don’t realize it can be just as efficient as jumping on the treadmill. Depending on the stroke you choose and your intensity, swimming can burn equal or greater calories than running. Additionally, you don’t have to worry about sweat in your eyes. For example: for 10 minutes of swimming you burn 60 calories with the breast stroke, 80 calories with the backstroke, 100 calories with freestyle, and an impressive 150 with the butterfly stroke. For perspective, running a 10-minute mile burns around 100 calories. Therefore, a strong 30-min butterfly speed session can burn 150 more calories than running a 5K in the same time frame.

6. Swimming Can Improve Exercise-Induced Asthma

Nothing is as frustrating as trying to exercise and being unable to get your breath. Unlike working out in dry gym air or braving seasonal pollen counts, however, swimming allows you to breath moist air while you train. Not only does swimming help alleviate asthma symptoms, studies have shown that it can actually improve the overall condition of the lungs. In a recent study, a group of children that completed a six-week swimming program saw improvements in symptom severity, snoring, mouth-breathing, and hospitalization and ER visits. These benefits were still noted a year after the swimming program ended. People who don’t have asthma benefit too, as swimming increases overall lung-volume and teaches good breathing techniques.

7. Swimming Lowers Stress and Depression

Love that natural endorphin kick? While many talk about a runner’s high, swimming can bring about all those feel-good emotions too. In addition to the happy hormones, you also can feel a relaxation response similar to yoga. As I mentioned previously, swimming stretches your body constantly. Combine this with the deep rhythmic breathing, and you can experience a relaxation rush that’s very unique to the sport. Swimming is also calming and meditative, as the sound of your breathing and the water rushing by helps you focus inward and drown out all other distractions. This lowers stress and depression naturally.Research also shows that swimming can reverse damage to the brain from stress through a process called hippocampal neurogenesis. So, if you feel like you’re drowning emotionally, jumping in an actual body of water may be exactly what you need to find your feel-good feet again.

8. Salt-Water Swimming Can Be a Beauty Treatment for Skin

When I switch from pool swimming to open water workouts in the ocean, I noticed a vast improvement in my skin over time. Swimming regularly in salt water helps the skin retain moisture and detoxify to promote new cell growth. You will be surprised how smooth and healthy your skin feels after an invigorating ocean swim.

9. Swimming Can Make You Smarter

Of course all exercise is great for the mind, but can swimming actually make you smarter? Research from Australia focused on kids who took swimming lessons compared to a control group of non-swimmers. The results showed that kids who regularly participated in swimming were able to master language development, fine motor skills, confidence, and physical development sooner than the control group. Swimming may also help with math skills, as swimmers regularly calculate the meters swum in sets or interval drills to put their adding and subtraction skills to work.

10. Swimming May Just Lengthen Your Life

While all exercise can produce greater health and longevity, studiespoint to swimming as one of the best choices for doing so. Researchers at the University of South Carolina looked at 40,547 men, aged 20 to 90, for over 32 years. The results showed that those who swam had a 50 percent lower death rate than runners, walkers, or men who didn’t exercise.

Feeling motivated to grab those goggles now? The water’s great! Jump on in!