health tips

We are pumped to share one of our favorite stories from Health here on POPSUGAR Fitness.

By Jessica Girdwain

Ever wonder why you feel so great after you break a sweat? Turns out, exercise isn't just an effective flab-fighter — it's a remedy for pretty much any troubling health issue you are facing: anxiety, insomnia, back pain — even hot flashes. "When it comes to preventing health problems, exercise is one of the best medicines we have," says David Katz, MD, founding director of the Yale University Prevention Research Center. But some workouts are better than others for healing what ails you. Try these active solutions.

Anxiety
A proven way to ease anxiety naturally is with a bout of cardio, says Michael Otto, PhD, co-author of Exercise for Mood and Anxiety. Getting your heart pumping increases the release of mood-stabilizing neurotransmitters, like serotonin, norepinephrine and GABA, which is why you can feel like you're sweating off stress during Spinning class.

The good vibes continue: A study in the journal Medicine & Science in Sports & Exercise showed that doing 30 minutes of moderate-intensity exercise (jogging, not sprinting) makes you more resilient against stressors hours later, like preparing for that big meeting with your boss. And over the long term, "people who work out consistently report less overall stress, anxiety and depression," Otto says.

Your fitness Rx: Do a quick blast of cardio on the morning of a hectic day, or to unwind at the end of one. If possible, take it outside — numerous studies show that fresh air provides a big mood boost.

Health.com: Natural Remedies For Anxiety

Daytime sleepiness
Instead of leaning on caffeine (which can prevent you from falling asleep later, causing drowsiness again the next day), get moving. Folks who meet the recommended physical activity guidelines of 150 minutes a week are 65 percent less likely to feel tuckered out during the day, a 2011 study found. "Exercisers fall asleep faster, suffer fewer middle-of-the-night wake-ups and have a reduced risk of sleep disorders," says study co-author Brad Cardinal, PhD, co-director of the sport and exercise psychology program at Oregon State University.

Translation? You'll snooze more soundly and feel more energized on the go. "We aren't sure why activity primes your body for sleep so well, but it's likely a combination of factors, including lowering your core body temperature, increasing the sleep-promoting hormone melatonin and supporting a biological need to restore energy levels and repair cells and tissues when you sleep," Cardinal says.

Your fitness Rx: Aim for 150 minutes per week of moderate activity. Try to work in some yoga; a 2012 study found that practicing yoga along with deep-breathing techniques relieved insomnia within four months. Wrap up your workout at least three hours before you hit the sack: Exercise can be too stimulating near bedtime.

Keep reading for more common ailments alleviated with exercise.

According to the American Academy of Otolaryngology — Head and Neck Surgery, more than 28 million Americans have some form of hearing loss, and about one-third of it is caused by noise. Unfortunately, many concertgoers don't realize that the music they love is contributing to this statistic.

Loud rock shows are between 110 decibels and 120 decibels and can be as high as 140 in front of the speakers. The scary truth is that prolonged exposure to noise as low as 85 decibels can cause permanent damage to ears. If you check out a lot of live shows, then listen up. The following tips will help keep your ears in top shape.

Scope the scene: When you first check out the venue, take a peek to see where the speakers are. You might be tempted to creep your way up toward the stage to get as close as possible to the action, but the reason that area isn't as highly populated is because people are trying to protect their hearing. Farther back in the crowd is the better option, but if you're dead set on being close to the stage, then show up early to find a spot in the center.

Invest in earplugs: Many people think that wearing earplugs would hinder their ability to enjoy the show, when in fact it's quite the opposite. High-quality plugs block out nasty background noise and help you focus on the music. Don't worry if the investment in custom-fitted earplugs is out of your budget; ETY Plugs ($13) can help too. These reduce noise levels by approximately 20 decibels.

Go outside when possible: Since it's easier on your ears, check out live music outside. If you're in at small club or indoor venue, the sound doesn't have as far to travel. When you listen to your favorite band outdoors, the noise isn't highly concentrated, making it way easier on your ears. With music-festival season kicking off, seeing shows at outdoor venues is a more viable option than ever!

What if we told you all it takes is one minute to get healthy? No, this is not an infomercial, and yes, all you need is 60 seconds. When it comes to your schedule, time is of the essence, but it's the little things that help keep you on track. Consider these 25 simple acts that will quickly improve your health and wellness with or without stepping foot in the gym!

1. Floss: You've heard it time and time again, but flossing your pearly whites really does make a difference — it may even prevent a heart attack.
2. Stretch: A quick stretch no matter where you are will quickly ease tension. The next time you're standing in line or watching a commercial, give it a try.
3. Pack a healthy snack: Rather than waiting for hunger to strike or buying a sugary treat at the coffee shop, grab a healthy snack like nuts or an apple before you head out the door.
4. Take the stairs: Instead of waiting for the elevator or taking the escalator, opt for the stairs to burn a few extra calories.
5. Search for a healthy recipe: Skip Facebook in favor of looking through our healthy recipes. You'll be inspired to cook up a satisfying dinner tonight.
6. Take a break from tech: For a few minutes, give your eyes and mind a rest by doing without your computer and cell phone.
7. Add lemon to your water: Make your glass of water healthier by adding a slice of lemon, a natural superfood. Aside from the taste, here are 10 reasons why you should.
8. Print a workout: Stumped with your workout routine! Press print, and in one minute (or less), you'll have a new workout to try!
9. Sanitize your desk: No matter how clean your desk is, it's bound to have germs. Take a minute to give it a good spritz — don't forget the keyboard!
10. Take three deep breaths: Ready, set, breathe. Don't you feel better now?

Keep reading for more one-minute tips!

Everyone indulges, which is OK because when it comes to weight loss, an overly structured diet can set people up for failure.

Contrary to popular belief, feeling bad or shameful about food choices will not support a shift toward a healthier lifestyle. Health psychologist and Stanford lecturer Kelly McGonigal, PhD, explains, "If you focus on self-criticism, you'll be like a laser on it. Think about what you want to turn towards instead. The ability to say no to something is the hardest form of self-control. Turning towards 'I will' gives us the power to stay in the race even when you're exhausted."

In a study, psychologists set out to look at the implications of self-compassion on eating habits. The researchers found that women who received a self-compassion message after eating a doughnut ate less candy than those weren't reassured with the message that everyone indulges sometimes.

The most important thing is to not allow a minor indulgence over the weekend get in the way of continued success. Being kind to yourself — even after a "mistake" — is the better option that will allow you to reach your goals. Just be sure to head back to the gym on Monday!

Of course you already know how to wash your hands, but since regular hand washing is one of the best defenses against catching a cold, keep these three things in mind the next time you hit the sink.

1. Move your rings: Germs are so tiny, they can hide anywhere, so slide any rings up toward your second knuckle when washing hands. To wash the actual rings, slowly spin them around (being careful not to drop them down the drain).
2. Scratch your palms: Germs lurk underneath your fingernails too, so when you lather up your hands, gently alternate scratching your palm with the opposite hand — don't forget your thumbnails too.
3. Time is everything: Don't rush. Lather up your hands for at least 20 seconds (you can slowly sing the ABCs or "Twinkle Twinkle Little Star"). Use the time to wash every part of your hands including your wrists, around your cuticles, the area between the fingers, and the backs of your palms.

Every February during American Heart Health Month, the importance of cardiovascular health is often discussed, but understanding how hard the heart works — and what to feed it — will give you the knowledge to keep it healthy.

The heart is responsible for pumping about 2,000 gallons of oxygen-rich blood out to the body, beating an average of 100,000 times each day to get the job done. Before each beat, it fills up with blood; this blood moves to the lungs, where it becomes rich in oxygen. Your arteries transport the blood out to the rest of your body, and the veins transport the old blood back to the heart for renewal. Then, the whole process starts again — without any breaks! If the job your circulatory system has sounds as exhausting to you as it does to me, then you'll agree that it's about time to give your heart some love right back.

Keep reading for four simple ways to feed your heart well.

There are several risk factors that can increase your chances of developing breast cancer. And while the risk increases as we age, there are certain preventative measures every women should do, whether she's in her 20s or in her mammogram years, to help reduce her risk of getting the disease. Read on for 10 things every women should do to help prevent breast cancer.

1. Maintain a healthy weight. Being overweight or obese can increase your risk of developing breast cancer because fat cells produce small amounts of estrogen, which can fuel some cancers.
2. Check up on your family history. How many people in your family have had breast cancer? If you don't know, now's the time to check. Having close family members who developed breast cancer increases your risk as well since certain risk factors are genetic.
3. Don't be a stranger to your girls. Self breast exams may not have been given a ringing endorsement from the medical community, but you should still be familiar with how your breasts feel and look so you'll notice any changes.
4. Drink in moderation. While that glass of red is good for you, excessive alcohol drinking has been linked to an increased risk of cancer. Stick to a one-a-day mantra if you want to reduce your risk.
5. Keep exercising. Not only will working out help you maintain a healthy weight, exercising itself has been shown to reduce your risk of developing cancer. The American Cancer Society recommends 45 to 60 minutes of exercise, five times a week.

Read on to find out five more things you should do right now to help prevent breast cancer.

If your bedtime ritual is getting in the way of those skinny jeans, you're not alone! Late-night routines can ruin a day of healthy habits, winding up the scale rather than winding down your day. If you find yourself sticking to your diet throughout the day but often breaking before bed, then keep these three tips in mind to stay on track and sleep tight.

• Skip the nightcap: Although a glass of wine or your favorite cocktail might seems like the perfect nightcap to relax before bed, alcohol can disrupt your sleep, and it's not the best choice for your waistline. Many drinks are loaded with calories, and having a sip or two often leads to the munchies. Instead of winding down in a boozy way, sip on some warm milk (try it sprinkled with cinnamon), or brew a cup of herbal tea. Or skip the bevvies entirely by creating a stretching routine or practicing deep breathing through a short meditation to destress.
• Map out your morning: Taking five minutes to plan and pack for the next day will help you avoid temptations, making smart choices a no-brainer. Set yourself up for success the night before by planning breakfast and packing your gym bag. Having everything easily within reach and ready to go means one less excuse between you and your workout, and will prevent you from quickly ordering that sugary pastry at the coffee shop.
• Review your food journal: Keeping a food journal is a great way to stay accountable to your weight-loss goals. Before bed, look back on your food choices from the day, noticing where you can make simple swaps and adjustments. It is also a great reminder of your hard work, becoming motivation to keep making those healthy choices!