Considered a super food, Chia seeds have been consumed for centuries for their health benefits. The ancient Aztecs used them to treat sore skin and joint pain. Chia seeds are the richest plant source of heart-healthy Omega-3 Fatty Acids. Omega-3’s are also important in terms of lowering bad (LDL) cholesterol. In fact, 30% of the oil in chia seeds is Omega-3 oil and 40% is Omega-6, which is considered a healthy ratio of Omega-3 to Omega-6 Fatty Acids.
Chia seeds also have high fiber content. Fiber is important in digestive health and they are also rich in both soluble and insoluble fiber. Fiber is important in maintaining stable blood sugar levels, which is important in reducing the risk of type-II diabetes. One ounce of chia seeds provides 42% of the daily recommended amount of fiber (11 grams).
Chia seeds are a plant source of complete protein and are high in cancer fighting antioxidants. One ounce of seeds provides us with 10% of the daily recommendation of protein. Antioxidants help to destroy free radicals in the body that damage our healthy cells. Free radicals are formed through a processed called oxidation. Body internal and environmental factors can increase the amount of free radicals in our systems.
Chia seeds are easily digestible and require no grinding in order for the body to assimilate and absorb their nutrients. They are highly absorbent, meaning that they can hold high amounts of water, which in turn can help us remain hydrated.
These seeds are a great source of minerals including calcium, manganese and phosphorus. A one ounce serving provides 18% of the RDA of calcium. They also provide 30% of the RDA of manganese and 27% of our daily recommended amount of phosphorus.
In Wellness and Love,
www.livestrong.com (article by Steve Donald.2011)
Whey protein is something that athletes and bodybuilders (in particular) have been using for decades to help with muscle growth and recovery. There is more and more evidence that adding whey protein to your diet can be of benefit to you, regardless of your athletic goals. I want to share some of the benefits of whey protein that I have been reading about lately.
Whey is a complete protein, meaning it contains all the essential and non-essential amino acids. To simply explain what amino acids are, think of them as building blocks of the different proteins in our bodies. There is much debate lately over the amount of protein that we need each day and regardless of how much a person thinks is the right amount, protein is necessary for life. It is important that we consume high-quality proteins each day in order to function optimally. As with most nutrients and micronutrients, athletes and those that work out regularly need a slightly higher amount of protein in their diets and whey protein powder is a great source.
A study conducted in the mid-1900’s found that whey protein has the highest amount of amino acids found in any plant or animal sources of protein. The study also found that the human body is able to absorb and assimilate a high amount of the protein found in whey.
Whey protein has been shown to help with building muscle. This is due to its ability to increase protein synthesis, thereby increasing muscle mass. Because it has a high content of the amino acid Glutamine, it is linked to improving and strengthening the immune system. Whey protein also helps to lower cortisol levels in the body, which is a hormone released when we experience stress and has a catabolic effect on our muscles.
Whey protein can also assist us in maintaining a healthy blood glucose level because it slows the absorption of glucose. This in turn helps to reduce the risk of Type-II Diabetes.
Here is some information on whey protein and aging: An interesting study that I read, published in the April 15th, 2012 edition of The American Journal of Physiology, Endocrinology, and Metabolism, found that whey protein has been shown to increase the muscle mass in elderly men. A study published in the November 28th, 2012 edition of the British Journal of Nutrition concluded that older men need a higher level of protein in their bodies in order for protein synthesis to occur. This being the case, supplementing with a quality whey protein powder is important for older men to consider. Another study I read that was published in The Journal of Gerontology concluded that whey protein (specifically) increases muscle mass, muscular strength and improves the physical functioning of older adults. The amount of whey protein recommended for older adults in several articles I looked at was roughly 40 grams per day.
If bodybuilding is your thing, I would say aiming for 150g of protein total per day will help you meet you bodybuilding needs. As with anything nutritionally related, always consult with your trusted healthcare provider prior to adding any food or sports supplement to your diet.
In Wellness and Love,
Very simple and incredibly yummy, combining a quality whey protein powder with Greek yogurt gives you a perfect muscle building, low fat, recovery-promoting snack that is as simple as it gets to prepare. I love Body Fortress Super Advanced Whey Protein (got to get the Chocolate Peanut Butter flavor) which gives me 30 grams of high quality protein with all essential and non-essential amino acids per scoop (they don't pay me to say that, although I wish they did). This stuff is around $15 at Wal-Mart and it mixes well with milk, almond milk (my fav) or water.
Adding a scoop to one cup of Greek yogurt gives you close to 50 grams of protein, along with the valuable probiotics in the yogurt and a nice balance of carbs to really jump start recovery after an intense workout. I like Cabot's Vanilla Bean Greek Yogurt, but there are as many varieties out there as one can imagine. Some of you guys might prefer the fat-free Greek options available and the plain is almost as yummy when you mix in the whey powder. Obviously the plain has a significantly lower sugar content which is something that many people need to be aware of, and yes there are sugar-free whey protein powders out there for y'all too :)
This is also a great option as a mid-day snack or meal for those of you looking to start eating 5-6 smaller meals a day, verses the old 3 meals a day routine. If you aren't doing that, you should be as a way increase your metabolism (read: burning calories) and maintaining a healthier and more stable blood sugar level throughout the day.
In Wellness and Love,
Two ways to go about treating and managing mild to moderate depression naturally are among the easiest and healthiest things that you can do for yourself. First, getting an adequate amount of Vitamin D is essential for mood regulation. Our bodies are capable of producing Vitamin D through sunlight exposure, yet those of us living north of Atlanta, GA can have a difficult time producing enough Vitamin D through sunlight exposure alone. If this is geographically the case for you, work towards consuming more Vitamin D rich foods (dairy or foods fortified with Vitamin D). You can also take a Vitamin D supplement, which is recommended by Dr. Andrew Weil, as a means to getting an adequate supply of Vitamin D each day. His recommendation is to supplement with 2000 IU's of Vitamin D per day. As always, prior to taking any food or sports supplements, consult with your trusted healthcare practitioner beforehand. If you are on certain medications, too much sunlight exposure can negative side effects. Each of us has to be intelligent with how much sun exposure that you get, obviously you don't want to stay in the sun long enough to burn.
The second way to naturally treat and manage depression is by exercising. In fact, exercise has been scientifically shown to be more effective at treating mild to moderate depression than current antidepressant medications. Even light to moderate exercise performed 3-4 times per week for a duration of 20-30 minutes can have a profoundly positive impact on depression and overall feelings of well-being. As a fitness trainer, I always recommend that you start slow and focus on increasing movement and physical activity each day. As your fitness levels improve, begin more structured workouts and increase intensity as appropriate. Always engage in activities that you enjoy and if you can perform them outside in the sun, you're double-dipping! Just remember to stay well hydrated before, during, and after exercising! Check with your doctor prior to beginning an exercise program, particularly if you have any health conditions. If you are taking antidepressant medications, never stop taking the medications without consulting your prescribing physician.
In Wellness and Love,
Given the current Covid-19 pandemic that we as a planet are facing, the importance of taking steps to increase your body’s natural immunity is more important that ever. The great news is, there are simple, easy-to-implement steps that you can incorporate into your daily activities that can help your body have its best chance at warding off bacteria, virus, and other disease-causing agents. Below, I have complied a list of what I personally think are the top 10 ways to naturally improve immune function. This is not an all-inclusive list, as there are certainly other healthy ways and steps to improve immunity in addition to these ten steps I have listed. As always, before changing your diet or exercise routines, check with your trusted healthcare provider to make certain it is beneficial for you.
That being said, let’s get to the good stuff! The steps below are in no particular order, but here are my top 10 favorites:
(1) Eat an Abundance of Fruits and Vegetables: When it comes to fruits and veggies, think COLOR! The colorful varieties are high in antioxidants, which help to repair the damage caused by free radicals we both ingest and encounter from our environment. Free radicals basically cause oxidation (think rust) inside of the body, which can damage or kill otherwise healthy cells in our bodies. The less healthy cells we have, the more opportunity there is for unhealthy and diseased cells to exist inside of us.
(2) Take an Elderberry Supplement: Elderberries have an insanely high antioxidant count, and have actual clinical trial findings to support their effectiveness in battling viral infection symptoms. A clinical trial conducted by Thom, Wadestein, Wollan, & Zakay-Rones in 2004 found that a control group of adults infected with the influenza virus that were given 15ml of elderberry syrup 4 times per day for 15 days, had their influenza symptoms relieved on average of 4 days earlier compared to the group given 15ml of placebo. While more research is needed to further evaluate elderberry’s positive effect on treating symptoms of the flu virus, these findings are extremely encouraging and worth consideration.
(3) Eat Garlic: Garlic has been used for medicinal reasons for centuries and for good reason! It is great for cardiovascular health, but also has a powerful positive effect on our digestive system. By helping to improve digestion, it helps support the healthy gut flora needed for proper immune function. Garlic also provides a nice natural supple of Vitamins C and B6, and the mineral manganese, copper, and calcium. Garlic has strong antibacterial, antifungal, and antiviral properties.
(4) Get Enough Vitamin D: While sunlight does stimulate the production of Vitamin D in the body, for most of us it is difficult to get enough sunlight in order to have ample amounts of vitamin D needed for proper health. Therefore, looking into a quality vitamin D supplement can help ensure you have the amounts needed from optimal health. Vitamin D has natural antibacterial and disease-fighting properties. Because it is a fat-soluble vitamin, it’s important to ask your healthcare provider prior to supplementing this vitamin.
(5) Get Plenty of Sleep: In today’s hustle and bustle societies, getting 7-9 hours of sleep each night as an adult can be challenging. The thing is, with less that 7 hours of sleep per night, there is a marked decrease in the body’s immune system function. It could mean getting creative, but if you struggle to get this amount of sleep on a daily basis, find potential activities that you can omit from your life in order to carve out more time for sleep. And yes, naps do count toward this daily total!
(6) Decrease Your Levels of Stress: Stress increases the production and release of a hormone called Cortisol which has a negative effect on the body. Cortisol increases the level of systemic inflammation in the body and can also stimulate unwanted weight gain. Not maintaining a healthy body weight can lead to a whole separate list of health conditions, but in terms of immunity, Cortisol kills. Meditate, exercise, engage in healthy activities with others, and search for other ways to naturally reduce stress and your body will thank you!
(7) Consume Probiotics: Probiotics are healthy bacteria that can replenish the healthy flora found in the digestive tract. Not only do these healthy bacteria aid in digestion, but they also improve immune system function. You can easily find probiotic supplements at health food stores and pharmacies, but foods such as Greek yogurt, Kombucha tea, and other fermented foods often times contain large amounts of probiotics.
(8) Get Regular Chiropractic Adjustments: While Chiropractic adjustments can make no claim of curing any disease, what we do know is adjustments cause a spike in immune system competence. Up to a 200% increase in fact, as found in a study conducted by Dr. Ronald Pero, Ph.D., chief of cancer prevention research at New York’s Preventive Medicine Institute and professor of medicine at New York University. Again, while Chiropractic care can make no claim of curing any infection or disease, it can have a drastic impact on your body’s natural ability to fight off infection and to heal from the inside out. Get you, your kids, and loved ones regularly checked and adjusted by a licensed Doctor of Chiropractic.
(9) Get Enough Exercise: Getting an ample amount of exercise on a daily basis is one of the most important, yet under-utilized means of improving the immune system. The thing is, you can keep it simple when it comes to exercise and still reap the benefits. Simply walking at a brisk pace 20-30 minutes 4 to 5 days a week can provide drastic improvements to overall health. If walking is not an option, look into low impact ways to get the body moving.
(10) Take Vitamin C: We have heard if for years, Vitamin C helps to build the immune system. So why aren’t more people using vitamin C supplements to improve immunity? That’s the Million Dollar question! Vitamin C is essential for growth and repair of healthy tissue throughout the body and is a powerful antioxidant. 500mg a day has been shown to help boost the immune system.
So, there you have it, my top 10 list of natural immune system boosters! Hope this helps open the door for more investigation, conversations, and action steps towards improving your overall health. Have a discussion with your healthcare provider to see which steps are safe for you!
In Wellness and Love,
Creatine is one of the most widely used sports supplements in the world of athletic competition. Although bodybuilders and power lifters are primary users of this supplement, athletes from ranging from sprinting to golf can be found using creatine in attempts to increase athletic performance. Creatine is even used in the treatment of conditions and diseases such as Parkinson’s disease, congestive heart failure, arthritis, high cholesterol, and emotional illnesses including bipolar disorder and depression. WedMD reports that creatine is also used to assist in slowing the negative effects of ALS (Lou Gehrig’s Disease).
Believe it or not, I am so old that I remember when creatine supplements hit the market back in the 1990’s. I even did a term paper on creatine monohydrate (the most popular variety of creatine supplements) back in my Exercise Physiology class in undergraduate school! So what exactly is creatine? Very simply, it is a compound that is used in energy production within the body, in the form of ATP (adenosine triphosphate). The theory behind creatine supplementation is that it increases the amount of ATP available to the muscles, thereby helping to fuel high intensity exercise. Creatine is naturally occurring and it is found in meat sources including red meat and some fish, but most of the creatine is destroyed in these sources once they are cooked. The body also naturally produces creatine in the form of the amino acids L-arginine, glycine and L-methionine.
So what’s all the buzz about in terms of increased athletic performance? Understand that the main theory behind creatine, being that it is naturally produced and can be naturally derived from whole food sources, is this: More is Better. There is research that suggests that it can help improve athletic performance in high intensity activities such as weight lifting and sprinting because of its suggested ability to increase ATP production. Creatine is also promoted as a supplement that can increase muscle mass, and there is science to support this claim, particularly in those with injuries and diseases affecting the skeletal muscle. It does not appear to be effective at increasing muscle mass in older adults over the age of 60. Some other claimed benefits include aiding in the recovery from intense exercise, decreasing the amount of lactic acid build up after exercise, and an ability to decrease muscle fatigue. Research shows that creatine does not improve endurance performance, and that it does not have an anabolic effect on the muscles (meaning ability to increase muscle mass).
Because creatine is found in red meat and fish, vegetarians and vegans typically have a lower amount of creatine in their bodies, therefore supplementation for this population seems to offer the most benefit. Skeletal muscle can only store a certain amount of creatine and any excess consumed is excreted in the urine in a by-product called creatinine.
Insulin is needed in order for creatine to be transported and assimilated by the muscle tissue. Many creatine supplements combine it with simple carbohydrate sources (sugar) to increase uptake, so a good deal of the supplements available are sports-type drinks and the consumer simply adds the supplement powder to water and drinks it. Others suggest that you take the supplement with fruit juice.
There are some side effects to be aware of if choosing to add a creatine supplement to your diet. High doses can have a negative impact on you liver and kidneys. There is also some evidence that over-consumption can result in formaldehyde being formed in the body as a by-product (not good). It also increases water retention, which can account for some of the increase in the appearance of muscle mass. Other potential side effects include muscle cramps, stomach cramps, diarrhea, loss of appetite and nausea. Always check with your healthcare provider before adding any supplement to your diet and always do your homework J There is a potential for drug interactions if you’re currently using OTC or prescription medications, particularly those used to treat or manipulate kidney and liver functioning. So definitely use caution when using this supplement.
In Wellness and Love,
There are several varieties of the leafy vegetable chard, such as Swiss and Rainbow chard, and it’s among the healthiest food options available to us. Here a quick list of some of the health benefits that chard offers:
(1) Chard is high in micronutrients including vitamins E, K, Niacin, Folic Acid, and the minerals potassium, manganese, magnesium, iron, calcium and zinc.
(2) Chard is high in cancer-fighting antioxidants including lutein and quercetin. Lutein is extremely important in eye health and can drastically reduce the risk of Macular Degeneration (the leading cause of blindness in older adults).
(3) Being high in phytochemicals and cholorphyl, chard can help reduce the risk of cancer.
(4) Chard is a good source of fiber which is important for digestive health, cancer prevention, and weight management.
(5) Because of its high fiber content and the presence of syringic acid, chard can assist in regulation of blood sugar levels, which is important in prevention and management of Type-II Diabetes.
The ketogenic diet, or keto as it is commonly referred to, is a diet high in healthy fats, moderate in proteins, and very low in carbohydrate content from a macronutrient standpoint. What this type of diet does is cause the body to burn fats for fuel instead of carbohydrates. This also includes stored fats in the body, which has been show to be beneficial for fat loss. If there is little to no glucose being ingested or stored glycogen in the body, the liver is forced to convert fatty acids into usable fuel called ketones.
Below, I want to outline some of the science-based and research-supported pros associated with a ketogenic diet, and how this type of nutrition program could assist you in achieving your wellness goals. As with any nutritional program, prior to implementing it is important to speak with your trusted healthcare provider to see if it is a good fit for you. Here are the Top 10 Health Benefits that make keto my go-to dietary approach:
(1) Reduces Visceral Fat: One big issue with visceral fat is that it can lead to high blood pressure. High blood pressure is associated with serious health conditions including stroke and cardiovascular disease. It can also lead to hormonal imbalance and insulin resistance which increases the risk of developing Type II Diabetes.
(2)Reduces Appetite: By decreasing appetite while dieting, it has been shown to improve mood in those using the keto approach while dieting for fat loss. Cravings and hunger are the leading barrier to people being successful in losing weight long-term.
(3) Can Help to Enhance Memory: Studies have shown that ketones can act as antioxidants and protect brain cells. It has also been shown to help improve short term memory as well.
(4) Can Improve Oral Health: Bacteria on the teeth and gums live on sugars produced from the breakdown of carbohydrates. This sugar is converted to harmful acids by the bacteria and can eat away tooth enamel and cause tooth decay. By eliminating the consumption of excess carbohydrates, we reduce the food source for these harmful bacteria in the mouth.
(5) Has an Anti-Inflammatory Effect on the Body: Increased inflammation can lead to pain, especially musculoskeletal pain in the joints, muscles and other soft tissue. It can also weaken the immune system. Other symptoms associated with inflammation include increased hunger and thirst, increases allergic reactions, weight gain, it can lead to ulcers in the stomach and digestive system, and increase the risk of diabetes and pancreatitis.
(6) Decreased Triglyceride Levels in the Blood: Triglycerides and fat molecules that circulate in the blood. Increased triglyceride levels are linked to increased risk of heart disease.
(7) Increased Levels of Good Cholesterol: The keto diet is linked to an increase in HDL levels which is commonly referred to as the good cholesterol. Increased HDL levels are associated with a reduced risk of heart disease.
(8) Helps to Stabilize Blood Sugar and Insulin Levels: The ketogenic diet is great for diabetics in that studies show that it lowers both blood sugar and insulin levels. One research study demonstrated that 95% of test subjects with Type II Diabetes were able to reduce or eliminate glucose-lowering medications within 6 months of flowing a ketogenic diet.
(9) It Has a Positive Effect on Several Brain Disorders: In medicine, the ketogenic diet is used to treat epilepsy in children who do not respond to drug therapy. A large portion of the brain can utilize and burn ketones as a fuel source, while the liver can convert proteins into glucose to fuel the small portion of the brain that requires glucose specifically for fuel. There is also encouraging research supporting the use of the keto diet in improving brain function in those suffering from brain disease such as dementia, Alzheimer’s, Parkinson’s and Multiple Sclerosis.
(10) Keto Helps with Weight Loss: Without a doubt, this is the number one reason why people try the keto diet, and for good reason. It works! When consuming carbohydrates, the excess sugar is removed from the bloodstream by insulin and once muscle and liver glycogen stores are full, the remainder of this glucose is stored in fat cells. By drastically reducing the consumption of carbohydrates, you eliminate the root source of glucose that has the potential of being stored as fat.
As you can see from the above list, the ketogenic diet is more than just another fad diet. There are multiple science-backed health benefits associated with it and it is utilized by the medical community to treat certain disorders. If this is something that appeals to you and you want to give it a shot, talk with your doctor to see if this is a good fit for you and your lifestyle. We will discuss some of the cons associated with the ketogenic diet in another blog post! Until then…
In Wellness and Love,
If you’re like most people, given the surge in popularity as of recent, you have more-than-likely heard of CBD or cannabidiol. Here locally, I know of at least 10 CBD dispensaries that have opened within the last year. But here's the thing, there is solid justification behind its recent rise to the top of the natural healthcare scene.
One of the first questions people often have regarding CBD is, is this marijuana? The simple answer is no, so let me explain this in a little more detail. There are over 100 different cannabinoids found in cannabis plants, but the 2 most widely talked about are CBD and THC. Think of the hemp plant and marijuana plant as cousins. Both are in the cannabis family, but the main difference is the level of THC present. The marijuana plant is high in THC, which account for the psychoactive component that makes a person feel “high.” The help plant on the other hand has a high CBD component and typically trace amount of THC. Therefore, users get the health benefit of the cannabis plants and cannabinoids, without the psychoactive side effects.
There are roughly 250 documented health benefits associated with cannabis and CBD. Even the World Health Organization lists several major diseases that CBD can potentially treat including epilepsy, Parkinson’s, neuropathy, Alzheimer’s, Huntington’s, Crohn’s disease, multiple sclerosis, anxiety, pain, nausea, psychosis, IBD, rheumatoid arthritis, inflammation, cardiovascular disease, and complications associated with diabetes. Can you say WOW?!?!?
So that being said, here’s a list of PRANA Top 5 Reasons why you SHOULD be taking CBD as a part of your steps for living a healthier life:
(1) It is great for stress- relief and fighting anxiety: Studies show that CBD can activate serotonin receptors in the brain. Serotonin is important in mood stabilization and regulation.
(2) It can help boost the immune system: The high level of Omega Fatty Acids found in CBD oil help protect us from illness-causing microbes. In addition, the Endocannabinoid System is a regulatory system in the body that helps improve the function of all other systems, including the immune system.
(3) CBD is a powerful natural anti-inflammatory product: CBD can help control the activation and mobilization of white blood cells which play a vital role in the inflammatory response. CBD is an all-natural alternative to NSAIDS such as ibuprofen.
(4) It can help with pain: Studies show that CBD helps to reduce our perception of pain much in the same way that acetaminophen-based products work. CBD has been shown to modulate both sensorial and affective (pain signals that travel from the body to the brain) dimensions of pain.
(5) CBD helps to regulate cardiovascular function: The leading cause of death in the United States remains cardiovascular disease, so it is super encouraging to see that CBD has a positive impact on heart health. By increasing adenosine receptor response in the brain, CBD helps regulate cardiovascular activity. Studies have also demonstrated CBD’s effectiveness in helping to protect the cardiovascular system after heart attacks and stroke.
If you have not tried CBD, now is the perfect time to do so! As we continue to battle the flu and cold season, taking natural steps to improving health just makes sense. To learn more about the amazing benefits of CBD, stop by PRANA and check out all the CBD based products that we have in stock. We have a wide-range including CBD tinctures, teas, coffee, pre-rolls, bath bombs, and more! We’d love to answer any questions that you have.
When the cooler months settle in, sometimes we feel less inclined to get outside and exercise. The good new is, there is no better cooler activity to boost health than getting outside and hiking! So, in this blog post, let’s explore some of the health benefits associated with this perfect cool weather activity.
Exercise is a must for all of us. There is no exception. Humans are designed for movement and physical activity, and the best way to ensure that we will get needed amounts of exercise is to find activities that we enjoy and will WANT to participate in. Some of the most important health-boosting things that hiking does for us is it improves cardiovascular health. Remember that the leading cause of death in the US remains heart disease, so certainly steps (no pun intended) we can take to improve heart health makes sense. Hiking also helps improve muscular endurance and condition, which trust me, is a good thing. Hiking also improves lung function, and with as much time as most of us are forced to spend inside, any excuse to get outside in the fresh air is something that our lungs will thank us for!
Something that we might not think about, but is a major health concern especially as we age, is bone density. Hiking is a weight bearing activity that can help increase bone density, which decreases the risk of conditions such as osteoporosis. Maintaining adequate bone density as we age decreases the risk of breaks and fractures.
Hiking is also a great way to help lower the risk of high blood pressure, high cholesterol, and diabetes. These are three conditions in which the majority of medications prescribed in the US are linked to. It is also worth noting that daily outdoor exercise has been shown to be more effective at treating depression than the leading prescription drugs for the condition. These conditions also lead to more serious health conditions, so avoiding things like high blood pressure is something that we should focus on.
Hiking is a great form of exercise to assist with weight management. 2 in 3 people in the US are overweight and over 1/3 of the population is classified as obese. It is apparent that we need more ways to help control body weight, which leads to more health complications, and hiking can be an enjoyable way to motivate you to exercise. It is also a great activity that we can do with others, which helps to improve our level of social wellness.
One final benefit of hiking that we also might not think about in terms of exercise, is it helps us have more restful sleep. Sleep is necessary in order for the body and mind to recover from the day and anytime we exercise, we help ensure better sleep. Getting more sleep helps with things such as improve mood, better skin, less likelihood of accidents, and lowering the overall risk of chronic disease.
The awesome thing is, this is just the tip of the iceberg in terms of the health benefits that hiking offers, so when time and weather allows, take a hike! And better yet, invite others to go with you. Many areas have clubs that meet once a week and do group hikes together. Make certain to take certain precautions like bringing plenty of water, healthy snacks, a first aid kit, and map. It is important to stay on the paths and not venture too far from your vehicle, especially in areas that are unfamiliar. Let others know where you are hiking, and be aware of local wildlife precautions as well. Other than that, go out and have an adventure!
Dr. Christopher Weaver DC, PAK is a Doctor of Chiropractic and Professional Applied Kinesiologist. He's published two books on health and Wellness.