With work piling up, chores to finish at home, and hardly any time for leisure, stress can often feel inescapable. Having time to oneself in front of the TV can feel like the best solution, with the bed being one’s only refuge. However, there is one all-natural way to feel better, but not everyone likes to hear it: try getting some exercise.

Stress is a universal problem. The Anxiety and Depression Association of America says that seven out of ten US adults experience stress or anxiety daily, often interfering with their lives. According to the Mental Health Foundation’s 2018 study, 74% of respondents in the UK had felt so stressed in the past year, they had been overwhelmed or unable to cope. One affordable and accessible solution to stress is physical activity. Here’s exactly how it helps.

Endorphins and endocannabinoids from physical stress

It’s hard to believe that a form of physical stress can lead to a relief of mental stress, but that’s exactly what happens when you exercise. The main mental benefit that exercise offers is the release of endorphins. Endorphins, also known as the brain’s feel-good neurotransmitters, are credited with causing the feelings associated with “runner’s high,” making those who experience it crave it again and again. 

A 2015 study in the Proceedings of the National Academy of Sciences of the United States of America also found that endocannabinoids, a natural version of the THC or tetrahydrocannabinol identified in cannabis, may play a role just as important as endorphins in the experience of runner’s high. According to the researchers, endocannabinoids may have helped ancestors stay focused and alert while hunting for food. It is these brain chemicals that remain active today as we exercise.

Prolonged exercise is to thank for the release of endorphins and endocannabinoids. The constant physical stress put on the body triggers the spread of these brain chemicals, allowing for feelings of happiness, gratitude, and motivation.

Repetitive motions 

Stress has a tendency to grow until it becomes overwhelming. The repetitive motions that you make when you exercise can call your attention to your own body. Exercise requires you to be fully present and focused on what is happening in the now, with the weights you’re carrying or the treadmill you’re running on. This need to concentrate on your body and every movement you make takes pressure away from your mind, giving you a sense of calm. Many refer to this experience as meditation in movement.

According to Harvard Health Publishing of Harvard Medical School, the meditative movement itself is often prescribed for the alleviation of depressive symptoms. Meditative movement occurs when you focus on the sensations your body is feeling, from your breaths to your heartbeat. This would also allow you to re-evaluate your position amid your environment and surroundings. Meditative movement is most present in practices such as yoga and tai chi.

Other health benefits

While stress is rooted in emotion, it often translates to physical symptoms. If contained to the mind, stress can cause irritability, worry, insomnia, anger, hostility, restlessness, and feelings of dread. Physical symptoms of stress, on the other hand, include headaches, neck pain, back pain, tense muscles, a dry mouth, and thirst. One’s skin could become pale, throat could feel blocked, or stomach could act up in a way that either feels like butterflies or diarrhea. The worst symptoms include chest tightness, problems breathing, excessive coughing, hyperventilation, and fainting. The point is that stress is a real thing, and is by no means a figment of the imagination. The physical symptoms could become so hard to manage, they only worsen the mental symptoms one feels.

It makes sense then to physically exercise in order to hopefully affect the mind, breaking the cycle of stress adding to the stress. Exercise strengthens the body’s immunity, lowers blood pressure, strengthens bones and muscles, improves blood circulation, and boosts levels of good cholesterol in the blood. It also contributes to weight loss, improves self-image, helps with sleep problems, and boosts energy. Many have said that regularly exercising improved their mood, gradually making them feel better over time. 

Exercising to get rid of stress

Generally, people are advised to get at least 150 minutes of moderate aerobic activity each week. The American Heart Association suggests doing this by holding five 30-minute workout sessions throughout the week. According to the health guidance website Healthline, any type of exercise would help with stress.

Any moderate aerobic exercise like walking, jogging, biking, dancing, or swimming would work. High-energy activities like aerobic exercises cause your heart rate to rise, releasing the endorphins your mind needs. Before doing these exercises, be sure to consult your doctor for their go-ahead.

If you can’t do moderate or high-intensity exercises, go for practices like yoga, a mind-body exercise that’ll have you combine movements and poses with deep breathing. The mind and body are more connected than one might think. Yoga, tai chi, and pilates are great self-paced exercises that focus on balance, strength, and calming the mind. All three have been credited with stress relief.

Play a game of tennis if you’d rather do something fun with friends. If you absolutely don’t have the time to exercise, make the right choices in your daily life to contribute to your physical activity. For instance, if you’re faced with the choice of taking the elevator or the stairs, remember that even a little bit of constant physical activity could give you the emotional high you need.

Always settle on an exercise or activity that you actually like doing. Having to accomplish an exercise that you hate every morning would only add to the stress that you already feel. Remember that exercising is supposed to make you feel good. If none of the previously mentioned exercises appeal to you, find one that you’ll enjoy.

Of course, you don’t have to exercise alone if you don’t want to. Ask a friend or family member to join you; their presence would not only make your workouts more fun but provide you with the support you need to keep going.

Kinesio Tape or Kinesio Tex Tape is a modality that has been around for quite some time. It was developed in Japan by Dr. Kenzo Kase, a chiropractor, in 1973 after his trials and errors using other adhesive tapes that were commercially available at the time. This tape is made from a blend of polymer elastic strands or nylon, and cotton, water-resistant very flexible material that mimics the elasticity of skin so wearing this will not restrict movements and ranges of motion, which makes it different to the traditional athletic strapping techniques, as these are more restrictive and are usually taken out after their intended use, like the end of an athletic event.

This method of taping is a rehabilitative taping technique that can help speed up the body’s natural healing process for a couple of different systems. These are worn around the joints, more commonly the knees, to provide added support. Other systems include: the circulatory system, the neural system, the muscular system, and orthopedic systems. 

Therapists are using this tape for altering the tones of muscle, shifting or draining the lymphatic fluids, and even improving posture. This is done by wrapping said tape around these systems that need the most help. Some conveniences of this tape include the very low price range than other quantities of tape and garments that are said to do the same thing. They are also easy to wear and can be worn over longer periods of time, usually over a period of days. 

Kinesio Tape, despite its flexibility, is also able to stabilize the muscles and aid in proprioception. This is the awareness of muscle engagement. Because of this, Kinesio Tape is used by physiotherapists, occupational therapists, manual therapists, nurses, physicians trainers, athletes, and chiropractors like Dr. Kase himself – although a majority of non-athletes have also adapted to using these tapes. 

Common uses for Kinesio Tape are:

• Treating Injuries – Kinesiology can help with alleviating pain and minimize swelling, but only as an addition and not the main treatment. 

• Supporting Weaker Areas – Kinesio Tape can be wrapped around muscles or joints that may need rehabilitation including:
  • IT band injuries (iliotibial band syndrome) which involve knee pain
  • Hamstring injuries
  • Achilles tendonitis (pain at the back of the ankle or lower calf)
  • Shin splints (medial tibial stress syndrome) which involves inflammation around the tibia Rotator cuff injuries (scapula to humerus area)
  • Tennis elbow (lateral epicondylitis) affecting tendons in the wrist and fingers, down to the epicondyle
  • Plantar fasciitis or heel pain

• Training/Altering Muscles – The tape can help muscles that have taken on a more unhealthy way of working. This can also help improve posture and position, like in the head and neck. 

• Improved Performance – Athletes wear these to help achieve maximum performance levels, these are commonly seen being worn by volleyball players, as well as runners. It is worn to help prevent injuries while training and competing, as well as to wake up certain muscles to work them. 

• Scar Appearance – Some studies suggest that wearing Kinesio Tape, while not advised to be worn on open wounds, they can eventually improve the appearance of scars over time. 

Evaluation of one’s present medical conditions and needs will help you understand which areas to treat and if you can even use Kinesio Tape at all. A full assessment by a medical professional would be needed before use because Kinesio Tape can also be harmful to the following:

• Deep Vein Thrombosis (DVT) – Kinesio Tape increases mobility and blood/fluid flow could possibly cause blood clots to dislodge and can even be fatal if this leads to a pulmonary embolism which is a blockage of arteries in the lungs.
• Lymph Node removal – Increased blood/fluid flow can when a node has been removed can potentially cause swelling. 
• Diabetes – Persons suffering from diabetic conditions can also experience peripheral neuropathy which is a condition where there is altered sensation in the legs or arms, which can also cause numbness to the effect the tape has on the body. 
• Open wounds – Tape can potentially cause the growth of bacteria to enter the wound causing an infection.
• Active cancer – An increase in blow flow can be hazardous to those undergoing cancer treatments.
• Allergic reactions – Those that are allergic to adhesive will experience discomfort as Kinesio Tape is worn sometimes for days at a time which can cause the skin to react and an allergy to develop. 

Kinesio tapes are applied in X, Y, I, and cross patterns depending on your need and goal. While Kinesio Tape claims to have a lengthy list of benefits, always keep in mind that it is best to get to the root of your pain or discomfort, if experiencing any. Kinesio Tape is used to aid and assist but not solve the entire problem. 

Image “Kinesio Tapes” by MipMed is licensed under CC BY 2.0

There are early birds and there are night owls. In the context of the gym, does the time one chooses to be active really matter?

Some people flock to the weights before the sun even rises to start their day on a productive note, while others prefer to work out by themselves once the rest of the world has gone to sleep. Most people, on the other hand, have no choice but to squeeze in exercise whenever they’re able, whether that’s before or after work.

It’s important to consider how exercising at different times of the day can affect not only your health, but your mood.

Morning exercise

You’ll have more control of your time. Morning exercise offers a number of benefits, most of which have to do with time. Working out in the morning is the best option for people who have difficulty maintaining the habit of exercise. Scheduling exercise for first thing in the morning not only ensures that it’ll be at the top of your to-do list for the day but keeps you more focused on other tasks. In an interview with TIME, Cedric Bryant, PhD, a chief science officer with the American Council on Exercise in San Diego, said, “Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better.”

You’ll have better weight loss success. Exercising in the morning is also the best for weight loss, considering that the workouts would be done on an empty stomach. In the morning, the body has higher levels of growth hormone and cortisol, which play a role in metabolism. This forces the body to seek energy from body fat. A study by Brigham Young University published in the Medicine & Science in Sports & Exercise journal also found that people who exercise in the morning have less of an appetite the rest of the day, adding more reason to exercise early in the day if one wishes to lose weight.

Your body clock changes. Because your body would get used to waking up early to exercise, it can also make you feel more alert as your body clock shifts earlier. According to a study published in the February 2019 issue of the Journal of Physiology, it’s possible that exercising at 7 a.m. can affect your body clock so that your body expects you to wake up earlier and sleep earlier every day. 

You’ll feel better. Exercise also triggers the release of endorphins, which means that exercising in the morning will only put you in a better mood than when you woke up. Exercise also allows for complete focus on the body’s movements, which is why it’s often regarded as a type of meditation. Equipped with feel-good hormones and reduced stress, you’ll feel more in control every morning that you choose to exercise.

With all of these advantages to working out in the morning, you might feel tempted to force yourself to get yourself to the gym even if your body protests. Don’t do this. Exercising at an extremely low intensity level isn’t worth the energy, so save your workouts for when you’re feeling up for it. Body temperature is also often lower early in the morning, which means that you’ll have to allot more time to warming up than you usually would.

Afternoon exercise

It’s great for high-intensity workouts. Working out in the afternoon probably means that you’ve already had something to eat. While morning workouts on an empty stomach are great for weight loss, eating adds to the glucose your muscles can use while exercising. Body temperature is also highest in the late afternoon, further improving performance.

It can wake you up. It’s tempting to take a nap in the afternoon or come home early to retire before the sun even sets. Just as exercising in the morning can reset your body clock, exercising in the afternoon can help you keep awake and focused until it’s actually time to sleep.

Your body burns more calories in the afternoon. A 2018 study published in the Current Biology journal found that humans naturally burn around 10% more calories, amounting to 130 calories, in the late afternoon. They credited this to the body’s internal clock. However, the calorie burn recorded in the study occurred during natural bodily functions and not exercise.

The biggest problem with working out in the afternoon is time. You’re more likely to encounter distractions throughout the day or have errands that need to be done, which makes squeezing in a workout harder to do.

Evening exercise

It can help you sleep. Contrary to popular belief, there’s evidence to suggest that evening workouts do not interfere with one’s sleep. Researchers’ assessments of the 2013 National Sleep Foundation Sleep in America Poll found that although “morning vigorous exercisers had the most favorable sleep outcomes,” people who exercised in the evening had equal or better quality sleep.

It’ll contribute to your weight loss. A 2019 study published in the Experimental Physiology journal found that evening exercises can reduce levels of ghrelin, a hormone known to stimulate feelings of hunger. This suggests that exercising at night could aid in weight management or weight loss.

You’ll have better mornings. Without the pressure of having to wake up early, you can sleep in and not have to sacrifice precious shuteye. Just preparing one’s clothes, bags, and toiletries to head to the gym in the morning can often be quite stressful, so leaving exercise for the evening would make mornings more bearable.

The worst part about exercising at the end of the day is that other people usually have the same idea. The gym can get too crowded for a decent workout, while the streets can get too busy for a peaceful run. At the same time, distractions at work and at home are all too welcome.

The point

There are pros and cons to working out at any time of the day. What’s important is that you make the time to get those active hours in and to do it consistently. Look at your schedule and your lifestyle, then decide what time of the day works best for you. Only you can say if it’s working.

Vitamins are organic compounds that the body needs to perform many necessary functions, but cannot make in sufficient quantities. They need the boost from either taking in food that is rich in these compounds or by taking oral supplements. Eating food directly gives you the whole compound, though, which is important to keep in mind. 

Vitamins generally help in many bodily functions, such as boosting the immune system, growing and repairing broken tissues, and even regulating one’s metabolism. Here’s a list of all the vitamins that are essential to one’s body. 

1. Vitamin A – This fat-soluble vitamin plays a necessary role in the growth and health of teeth, bones, soft tissues, mucous membranes, skin, and cell development. It’s mainly found in carrots and other foods that share the same hue, like sweet potatoes, cantaloupe, and melons. They are also known as carotenoids which aid in improving your vision and help fight off chronic diseases.
2. Vitamin B1 (Thiamine/Thiamin) – These vitamins are good for maintaining healthy energy metabolism. This is commonly found in the likes of pork, legumes, fish, nuts, seeds, fortified cereals, grains. People with certain health conditions might require more of this supplement as their conditions make them heavily lack it, like those with HIV and diabetes. Those that drink quite a lot of alcohol may also be lacking. Thiamine deficiency may be found in symptoms like weight loss, memory loss, muscle weakness and even an enlarged heart. Sometimes this can also include mental symptoms.
3. Vitamin B2 (Riboflavin) – This is a vitamin that the body needs for optimum energy production, as well as cell growth, adrenal function and development. This can also help with maintaining healthy skin. Commonly found in organ and lean meat, eggs, milk, and vegetables. Some grains may also be fortified with riboflavin. Taking this supplement might make urine appear more yellow than usual.
4. Vitamin B3 (Niacin) – This B vitamin is essential for converting food into stored energy. In larger amounts, B3 can also lower cholesterol. It is commonly found in foods like meat, poultry, seafood, milk, eggs, fortified bread, and cereals. Vitamin B3 deficiency is called pellagra, which can also manifest not just physically (dermatitis), internally (digestive problems) but also mentally (dementia). Side effects of this vitamin at some doses can include flushing on the skin.
5. Vitamin B6 (Pyridoxine) – An overall essential for good health, Vitamin B6 promotes protein metabolism, metabolism of carbohydrates, and release of energy which in turn helps in proper brain function and regulation of moods because of manufacturing neurotransmitters. These can be found in beef liver, lean meat, legumes, fish, vegetables especially starchy ones like potatoes. Deficiency in this vitamin is linked to irritability, depression, short-term memory loss and the like.
6. Vitamin B12 (Cobalamin) – Helps you break down food for energy. The body also finds this useful for forming DNA, RNA, and myelin for nerve fibers. This kind of B vitamin is found in most animal products like dairy. Deficiency in this vitamin may also result in gastrointestinal disorders thus affecting the optimum nutrient absorption.
7. Vitamin C (Ascorbic acid) – This vitamin is very well-known for a couple of great reasons. It is a natural antioxidant that can aid in many things like bone health, skin, and muscle healing. It can also help boost the immune system which is why people like to take this is every day. It is found in a plentiful amount of food, including citrus fruits like oranges, lemons as well as papaya, strawberry, kiwi, cantaloupe. Vegetables like broccoli and bell peppers may contain it as well. Safe to say that because of its commonness, humans typically get their daily needed dose of vitamin C. This is also a water-soluble vitamin, which means you will need to take it in regularly to be able to maintain your adequate intake.
8. Calcium – This is a mineral that must be taken to improve the quality and strength of the teeth and bones. Good sources of calcium include dairy products like milk, yogurt, and cheese. Vegetables like broccoli and other leafy ones also contain calcium. Sardines, salmon, cereal, and even orange juice are some of the other foods that contain this. Certain groups of people are at a higher risk for calcium deficiency, people that suffer from anorexia, and those that are excessively athletic. Calcium deficiency may manifest in many bone-related diseases and even joint pain.
9. Vitamin D – This is a fat-soluble vitamin that the body needs to regulate cell growth and enhance immune functions that can help to combat different kinds of diseases and infections. This vitamin is found in a various selection of foods, but the best way to really manufacture this is by spending time in the sun. There are times of the day when the sun is not as harmful as later that day, like during the early morning until 10 am. Sun exposure for 10-15 minutes is a good amount of time to spend soaking up some rays, but too much at the wrong time may put you at risk for skin cancer so be mindful of this.
10. Vitamin E – Another great antioxidant vitamin that combats free radicals. These are produced by things that can break cells down like cigarette smoke and pollution. A multitude of nuts and seeds contain this vitamin including sunflower seeds, almonds, peanuts, and hazelnuts. Those with nut allergies have the alternative to find them in flower oils such as safflower and sunflower oil and a handful of vegetables. However, be cautious about bleeding because vitamin E can increase this.