FitSugar

Winterize Your Running: Breathe Through Your Nose

FitSugar — Mon, 17 Nov 2008 13:00:00 PST

If running is your go-to exercise and you're trying to have a treadmill-free Winter, let me remind you about the importance of breathing through your nose.

Cold, Winter air is dry and breathing through your mouth increases the dryness while decreasing the temperature of the air. Because your lungs do not like dry air, you can experience asthma-like symptoms, like wheezing and coughing, when you breathe cold air in through your mouth. Breathing through your nose not only filters out air impurities, but it helps to regulate body temperature as well. It also heats up the air, decreasing those asthma-like symptoms.

If nose breathing is difficult for you, start experimenting with it now before the temperatures drop to truly bitter degrees. Breathing through the nose, which I find challenging, helps you breathe more deeply and efficiently, which will ultimately help your running no matter the temperature. If you plan to run in cold temps and have yet to master nose breathing, Runner's World suggests wearing a bandanna over your nose and mouth to help trap the moisture of your breath and humidify the air before it reaches your lungs.

Source

8 Ways to Prevent Getting Sick at Work

Jenny Sugar — Tue, 17 Jan 2012 16:47:24 PST

If you work in an office full of people, your chances of coming in contact with germs are that much higher. Arm yourself against colds, the flu, and stomach bugs with these essential tips.

Wash hands often and keep hand sanitizer on your desk.
Once a week disinfect the things you touch regularly including your keyboard, mouse, phone, pens, stapler, scissors, and even the outside of your reusable water bottle.
Avoid touching doorknobs, handles on bathroom stalls and faucets, the water cooler, coffee maker, and other commonly used work items. If you can't help it, be sure to wash your hands afterward.

Keep reading for five more ways to prevent getting sick at your job.

How to Lose 5 Pounds in 5 Minutes

Self — Wed, 04 Jan 2012 04:05:05 PST

We are pumped to share one of our favorite stories from Self here on FitSugar!

Pumpkin pie, Christmas cookies, potato latkes, mashed potatoes and gravy . . . We're all guilty of overindulging in December but getting back on track doesn't have to be as difficult as it sounds. It may take weeks to melt away those post-holiday pounds but it's easy to create the illusion you haven't gained an ounce simply by improving your posture.

"Most of us spend way too much time slumped in front of computers, slouched at steering wheels or vegging out in front of TVs," says fitness expert Liza Savage-Katz. "It collapses lung space which restricts our breath, affects our mood and cuts off proper nerve and blood supply to the brain."

To counteract these bad habits, Savage-Katz recommends a few "very simple exercises kind of like sucking in your stomach" to "carry your body as nature intended." You'll instantly look as if you've dropped five pounds. Add these three moves to your daily routine to "strengthen your abdominals, improve your posture and strengthen your back."

Get the moves after the break.

Flying With a Cold? Survival Tips While in the Air

Heather Dale — Mon, 02 Jan 2012 12:59:20 PST

I started the New Year with a cold that has knocked me right off my feet. I was fine staying home for the midnight countdown, but what I'm not looking forward to is having to board a plane with this bad bug - traveling when you're sick is the worst! If you need to fly and are suffering from a cold, here are some survival tips to help alleviate the annoying symptoms associated with being sick.

Sore throat: Before you get to the airport, gargle with warm salt water using 1/2 teaspoon of salt in one cup of warm water. Once you get to the airport, sip on hot tea or warm water sweetened with honey, which can help soothe an irritated throat. While on the plane, drink plenty of liquids and come prepared with hard candies or throat lozenges, which can be very soothing since they increase saliva production and help keep the throat moist.

Keep reading for more tips.

6 Mistakes You're Making on Your Yoga Mat

Jenny Sugar — Tue, 27 Dec 2011 14:07:07 PST

Yoga is supposed to be all about serenity and bliss, but there's no way you'll feel relaxed and at peace with the world if you're making these major no-nos on the mat.

Not connecting breath with movements: For every movement in your yoga practice, there is a breath pattern that goes along with it. For example, to start a Sun Salutation, you inhale to raise your arms up, and exhale to fold forward. Connecting your breath to your movements gives your yoga practice a sense of fluidity. This not only helps create a sense of calm, but the breath keeps you mindful, focused, and aware of each movement, which can help prevent injuries and improve balance.
Keeping your belly soft: Proper breathing in yoga involves bringing your breath into your chest, feeling your ribs expand and deflate with each breath. You can do this by drawing your navel in toward your spine and keeping your abs engaged, so when you inhale, you see your chest fill up rather than your belly. Aside from helping you breathe properly (which will help you with the first no-no), keeping your belly engaged also protects your lower back, which can prevent pain or injury.
Tensing when unnecessary: Clenched toes, scrunched shoulders (as shown above), and white knuckles aren't exactly the picture of relaxation, are they? I realize some challenging poses takes every ounce of strength and attention to hold for five breaths, but make sure to constantly scan your body for unnecessary areas of tightness. Make a conscious effort to relax the muscles that don't need to be working overtime.

Continue reading to find out what else you're doing wrong on your yoga mat.

How Pregnancy Affects Exercise: Did These Happen to You?

Jenny Sugar — Wed, 21 Dec 2011 12:51:20 PST

Of course you're all excited about the arrival of your little bundle of joy, but who knew pregnancy could cause so many strange and uncomfortable health issues? Click through and find out why you have shooting pains when you run, wrist pain when you lift weights, or such a stuffy nose that you can't breathe in your yoga class. Share if these things happen(ed) to you during pregnancy.

10 Essential Steps to Take Before a Job Interview

SavvySugar — Tue, 20 Dec 2011 12:26:39 PST

Once you've snagged a job interview, the inevitable nerves that follow can make it difficult to focus on preparation. With a little bit of planning, though, you can bring your best business-ready self to the table. Follow these tips leading up to your big moment.

Several hours earlier:

1. It's important to have a healthy, substantial breakfast, of course, but it's just as important to eat well the night before so that you feel your best in the morning. Choose nutritious foods that fill and satisfy, and remember to limit caffeine to one or two servings. Chances are you'll already be feeling jittery, so put a cap on your coffee consumption.

2. Check the hourly forecast and grab any extra items that you may need: an umbrella, a raincoat, gloves, or suitable footwear, for instance.

3. Shoes are important: make sure your pair is both weather-appropriate and easy to walk in, because the last thing you want to do is trip your way through the office. The night before your interview, wear the selected shoes with socks for a couple hours to guarantee that they're broken in and comfortable.

Continue reading for more essential tips.

Winter Running Woe: Burning Lungs

FitSugar — Thu, 15 Dec 2011 12:22:30 PST

Temps across the country are plummeting, but a little cold (or even snow) won't keep die-hard runners indoors. Layering up with wicking clothes is the key to staying warm and dry while sweating it out, but what about breathing in that frigid air? It's not only painful to inhale, but since the air is often dry, it causes your airways to narrow, making it harder to breathe.

If running in the cold makes your lungs burn or causes you to cough, try this simple solution: wear a moisture-wicking neck warmer, like this Smartwool Neck Gaiter ($25), over your mouth. It'll not only keep cool air off your neck, but the gaiter also traps the natural water vapor you exhale, making the air you inhale moist and a bit warmer, which is easier on your lungs. A regular scarf could also work, but who wants to wrestle with slowly unraveling loose ends, especially on a windy day? Another benefit is that a neck warmer can be lowered below your chin or easily slipped off, bunched up, and stored in your pocket after you warm up, while a scarf is much too bulky.

When temps dip really low, you'll probably prefer a balaclava that covers your nose, mouth, ears, and head. It may look a little scary, but at least you'll be warm and comfortable. Plus it's a great option whether you breathe through your nose or mouth, although you might find breathing through your nose may ease the burning in your lungs - just bring along tissues in case your nose runs.

Keep reading to find out other ways to relieve your burning lungs.

Why You Should Hydrate Up During Winter Months

Anna Monette Roberts — Thu, 08 Dec 2011 14:43:45 PST

Colder Winter months can sometimes make you neglect your daily water intake. You might assume you need less water than you do during Summer because you don't feel parched and aren't sweating like you do in warmer weather. Not true! Here are three reasons to keep your water cup filled during Winter.

Hydrate Despite the Chill
You need to drink the same amount of water year round - and maybe even more in the Winter. Even though it feels like you aren't sweating as much as you do during the Summer, your body still loses a lot of water during the Winter from day-to-day activities like breathing, staying warm, and urinating. Read more on calculating your recommended daily water intake here.

Winter activities like skiing, sledding, and even snowball fights can also lead to dehydration. Know the signs of dehydration so you can respond accordingly. If you are experiencing dizziness, headaches, constipation, or dark eye circles, quickly guzzle up some water.

H20 Beauty
Dry, nippy weather can leave skin cracked and flaky, but water does promote skin circulation and can help plump up your skin. While applying a hydrating moisturizer can help make skin smooth and supple, adequate water consumption is key for flake-free skin.

Keep reading for the health reasons to keep water handy in Winter.

Skip the Benadryl! Natural Ways to Relieve Congestion

Michele Foley — Thu, 08 Dec 2011 03:07:46 PST

Whether it's allergies or a nasty cold, being congested sucks. It's hard to breathe, the sinus pressure is painful, and it can even affect your hearing. Blowing your nose offers some relief, but in cases where you're really stuffed up, it can be pretty futile. OTC medicines help dry out mucus but leave users feeling loopy, sleepy, and spaced out. What's left to do? The next time you're feeling all stuffed up, try one of these natural remedies - you'll be breathing free and clear!

Steam it out: Whether it's a steam room, hot shower, or a makeshift steam bath over a bowl of hot water, steam helps to loosen mucus and relieve congestion from your nose and chest. Intensify the benefits with the addition of eucalyptus oil, a natural decongestant. Whatever method you use, slowly breathe in the steam for about five minutes and then try blowing your nose and/or coughing. This is usually enough time to break up and loosen the mucus in the body. To aid with sleep, use a humidifier; it helps add moisture to the air, which will thin out mucus in your nasal passages.
Grab a neti pot: It might sound a little uncomfortable, but using a neti pot does wonders for relieving nasal congestion and pain - just ask any ear, nose, or throat doctor. Neti pots (in combination with a DIY saline solution) help end nasal congestion by thinning out mucus and built-up crusting in the nose; think of it as a form of nasal irrigation. Still not convinced? Check out these neti pot tips for beginners.

Keep reading for two more ideas after the break.