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The desire to keep one’s youth and vitality by defying the natural ageing process is not a recent phenomenon. While it may not be as old as the hills, it probably spans the existence of humankind. This Peter Pan-like urge to stop the march of time has long been the subject of popular culture. In the 1959 horror film The Man Who Could Cheat Death, a centenarian artist and scientist in 1890 Paris maintains his youth and health by transplanting parathyroid glands from the necks of the living. Another film, Orlando (1992), based on the Virginia Woolf novel, depicts a nobleman’s struggles to find his place in the world after being ordered not to grow old by Queen Elizabeth I.



<h3 class="wp-block-heading">Cognitive concerns</h3>



The subject of age has dominated the US presidential election campaign, with both Joe Biden, 81, and Donald Trump, 77, accused of being too old for the job. Critics point to the inevitability of age-related mental decline and forgetfulness, and attribute their gaffes, such as getting names mixed up, to their advanced years. Some analysts have suggested this is unfair, given the enormous pressure they are under and the constant scrutiny they are subjected to. In these circumstances, occasional misspeaking is to be expected.



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Furthermore, the science of ageing is uncertain. Research in cognitive function by Joshua Hartshorne of Boston College and Laura Germine from the McLean Institute for Technology in Psychiatry suggests it is no myth that wisdom increases with age. Older people tend to have the ability to see the big picture better than their youthful counterparts, though not necessarily the capability to recall specific facts instantly. The former skill is essential for a politician – a greater grasp of the wider historical context of world events would enable more informed decision-making. On the flip side, some studies have shown that tasks involving short-term memory decline from as early as 20 years old. To add to the complicated picture, arithmetic and comprehension skills, plus vocabulary, are thought to keep improving until 50, then decline thereafter.



<div class="wp-block-media-text alignwide is-stacked-on-mobile"><figure class="wp-block-media-text__media"><img decoding="async" loading="lazy" width="819" height="1024" src="https://www.gafencushop.com/wp-content/uploads/2024/03/Jay-Olshansky_p-819x1024.jpg" alt="" class="wp-image-80823 size-full" srcset="https://www.gafencushop.com/wp-content/uploads/2024/03/Jay-Olshansky_p-819x1024.jpg 819w, https://www.gafencushop.com/wp-content/uploads/2024/03/Jay-Olshansky_p-224x280.jpg 224w, https://www.gafencushop.com/wp-content/uploads/2024/03/Jay-Olshansky_p-768x960.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2024/03/Jay-Olshansky_p-1229x1536.jpg 1229w, https://www.gafencushop.com/wp-content/uploads/2024/03/Jay-Olshansky_p-1638x2048.jpg 1638w, https://www.gafencushop.com/wp-content/uploads/2024/03/Jay-Olshansky_p-200x250.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2024/03/Jay-Olshansky_p-800x1000.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2024/03/Jay-Olshansky_p.jpg 1800w" sizes="(max-width: 819px) 100vw, 819px" /></figure><div class="wp-block-media-text__content">
Jay Olshansky of the University of Illinois believes the two main contenders’ well-to-do backgrounds and family history of longevity work in their favour in terms of the ageing process and their expected lifespan.
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An article published in The Hill in January states that both Biden and Trump have higher than average expected chances for men of their age of surviving another presidential term. Olshansky also opines that some of Biden’s gaffes have been blown out of proportion. For instance, when he was captured falling off his bike in June 2022, many deemed it a sign of his physical decline and poor balance. However, a closer examination of the circumstances indicated that he had caught his foot in the pedal strap, something anyone could do. The pertinent point here is that Biden, then aged 79, was comfortably able to ride a bike in the first place – not that he got his foot caught.



<h3 class="wp-block-heading">Survival of the fittest</h3>



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Some people are chasing the anti-ageing dream far beyond the normal advice to reduce their weight, exercise and sleep more, quit smoking and limit alcohol intake. American entrepreneur Bryan Johnson, who made a fortune selling his electronics payments company Braintree to PayPal, reportedly spends US$2 million a year attempting to stop the biological clock. 
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An all-over skin laser treatment is said to have reduced the 46-year-old’s skin age by 22 years, and he is known to observe a vigorous daily exercise routine and a strict plant-based diet including eating a kilogram of vegetables before 11 am, his usual dinnertime. He also consumes some 100 tablets a day, including the diabetes drug metformin and the immunosuppressant rapamycin, both hailed by longevity enthusiasts as ‘miracle’ anti-ageing pills.



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Described as the most measured man in the world, Johnson’s biological and chronological age are continually tracked and monitored. His aim is to reverse his measured biological age by more than one year for every one year that passes – the first stage of longevity escape velocity in which life expectancy increases faster than time passes.



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Confident his tortuous routine is paying dividends, he describes how he has near undetectable levels of inflammation, perfect blood pressure for his demographic, the ideal range of vitamin C, vitamin K, coenzyme Q10, 1GF-1 (insulin-like growth factor 1) and LDL (low-density lipoprotein) cholesterol, and a DHEA-S hormone level of someone aged 27. Just as impressively, in a series of physical tests, he scored equivalent to the top 10% to 25% of 18-year-olds.



<h3 class="wp-block-heading">Supplement strides</h3>



Johnson is now selling a basic version of his Blueprint protocol – described on his website as ‘The Most Nutritious Program in History’ – to those interested in adopting what he considers to be the perfect diet for the body. The idea that caloric restriction can significantly extend lifespan as long as all the necessary nutrients are ingested via minerals and vitamins is not new. It was advocated by the late Roy Walford, a professor of pathology at the University of California, among others, and their findings helped spawn the plethora of mineral supplements on the market.


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Though their life-extending capacity for humans is open to question, some supplements are generating considerable interest. Taurine, an amino acid, was recently found to extend the lifespan of mice by 10%, as well as boosting a whole range of functions in the middle-aged rodents including muscle strength, endurance, coordination and insulin sensitivity. A major study in the journal Science published last year linked lower taurine levels to age-related problems, noting that blood levels of taurine in elderly humans are 80% lower than they were when they were younger. The attention such revelations generated has made taurine a popular dietary supplement among the legion of alternatives.



<h3 class="wp-block-heading">Counter evolutionary?</h3>



Extreme do-it-yourself lifespan extension, however, goes against the grain of evolution, which is more interested in reproduction rather than longevity. It is thought that increased lifespan comes at the cost of reduced fertility. Our bodies contain trillions of cells that will ultimately need rejuvenation or renewal – something which is incredibly difficult to overcome as evolution has little interest in keeping the repair system going.


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So perhaps we should turn to the original Star Trek actor, William Shatner, who is now in his early 90s, for advice on staying young. He told Newsmax: “Say yes to the opportunity life is offering. Say yes to life, yes to dinner, yes to going out, and yes to something new.”

The Elixir of Life: In the modern quest for eternal youth, the path is more medical science than myth

Sleep is one of three pillars of health so being deprived of it can have serious long-term health implications. Insomnia is known to affect most people during some stage of their life, especially in times of emotional difficulty or extreme stress. For some, though, it is not just a temporary situation but a debilitating condition.



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History has seen plenty of famous insomniacs – painter Vincent van Gogh, former US President Bill Clinton and actress Marilyn Monroe all suffered, as did the King of Rock ’n’ Roll Elvis Presley. Speaking to a television interviewer at the peak of his fame in 1956, Elvis said: “I’ve been kind of nervous all my life. And now, going out on personal appearances all the time, I get so keyed up that I just can’t relax.” Nerves and adrenaline would so affect him after live performances that he could not sleep. “You know how hard it is, getting to sleep in a strange room and in a strange bed away from home, particularly when you are kind of nervous and jumpy.”


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He went on to describe a scenario familiar to insomniacs the world over: “I’ll go to bed at night and close my eyes and just lay there. And then I’ll start turning. And twisting. And a couple of hours will pass, and I won’t have had had a lick of sleep.”



<h3 class="wp-block-heading">Stages of sleep</h3>



A typical night’s sleep (for those who can) spans four or five sleep cycles, each lasting between 90 and 110 minutes. Sleep comes in stages during which different brainwave patterns are exhibited. As we first start to sleep, we spend a few minutes in relaxed wakefulness with eyes closed and brain emitting alpha waves. Next is Stage 1 proper, a drowsy, relaxed state as muscle tension lessens and we experience sensations analogous to daydreaming. After a few minutes of Stage 1, we move into Stage 2 where brainwave patterns called sleep spindles and K-complexes occur, but this is still a light stage of sleep.


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Finally, we reach Stages 3 and 4 which are slow-waved or deep sleep. Physiological activity including respiration, oxygen consumption, heart rate and blood pressure subsides to a low. It is difficult to awaken from deep sleep as awareness of the exterior world is shut out. Usually, this deep sleep lasts for about 45 minutes before progressing to rapid eye movement (REM) sleep or the dream stage where heart rate and breathing rate increase. This more visual and emotional stage is when we are more likely to awaken but will fall quickly back to sleep. Sound sleepers will repeat these cycles through the night.



<h3 class="wp-block-heading">Types of insomnia</h3>



Elvis’ problem of falling asleep – lying awake tossing and turning – personified one of the three types of insomnia. The other two are waking after some initial sleep and then being unable to return to sleep; and poor quality of slumber despite having no difficulty getting to sleep. While those in this latter category do sleep, they do not feel refreshed in the morning, as though they failed to attain deep sleep.



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Deep sleep normally lasts longer during the early part of sleeping and as the night progresses awakenings are more common since sleep becomes lighter and REM periods increase in duration. Deep sleep is considered critical as a major biological restorative function and means to renew physical energy. The REM stage of sleep remains least understood by scientists, along with the consequences of being deprived of it.


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What is known is that long-term insomnia can increase the risk of depression, diabetes, cardiovascular disease and Alzheimer’s disease as well as general increased irritability and reduced concentration levels and decision-making ability. Disturbed sleep must occur at least three times a week over more than three months to be considered insomnia.



<h3 class="wp-block-heading">Sleeping pill dangers</h3>



To combat his insomnia and anxiety, Elvis experimented with or was prescribed a wide variety of prescription drugs including sleeping pills that were designed to help him relax and achieve better quality sleep. Sleeping pills, though, usually come with side effects. Recent research by New Scientist uncovered that many of the drugs used to treat insomnia like benzodiazepines offer no long-term relief and may cause daytime fatigue, dizziness, general mental fogginess and the risk of dependency. Andrea Cipriani and his team at the University of Oxford found weak evidence that pills offer even short-term benefits and recommended against prescribing them as a first line of treatment.



<h3 class="wp-block-heading">Sleep hygiene hype</h3>



Good sleep hygiene such as a comfortable mattress and thick curtains and avoiding alcohol and caffeine late at night were all thought essential to avoid disrupting sleep patterns. However, a 2021 academic review of 89 studies into insomnia treatment found that education about sleep hygiene produced barely any improvement in symptoms. The underlying mental processes causing insomnia need to be tackled effectively to have greater success.


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Scientific research suggests many people with insomnia are in a state of hyperarousal. According to research by Yishul Wei at the Netherlands Institute for Neuroscience, they are often locked into a pattern of negative, repetitive thoughts which affects their sleep pattern. Often, merely thinking about lack of sleep can lead to worsening symptoms (such as fatigue) irrespective of the actual level of sleep obtained.



<h3 class="wp-block-heading">Talking therapy solutions</h3>



Psychological therapy by trained practitioners may provide solutions for the negative, ruminating thought patterns that inhibit sleep. Techniques developed during sessions of Cognitive behavioural therapy for insomnia (CBTI) can reduce sleep performance anxiety; indeed, research suggests 70% of sufferers showed improved sleep after CBTI, with a good chunk of those going into remission. Mindfulness-based therapy for insomnia (MBTI), which involves non-judgmental awareness of the problem using the Buddhist philosophy of acceptance, may also help to lessen rumination and stress. It has borne significant, long-lasting results according to recent studies.


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The reasons behind each person’s insomnia are unique, but researchers at the University of Amsterdam have identified five sub-types of the condition, finding that some people with particular sub-types are likely to develop symptoms such as depression – they suggest CBTI would be beneficial in these cases.



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Apps are springing up to provide CBTI courses for those struggling to get a good night’s sleep, and AI algorithms are being utilised to personalise them to the needs of individual insomniacs. Other apps via a smartwatch or phone can deliver short pulses of restful sound at night to induce slow brainwaves associated with sleep. Many scientists agree these solutions are far preferable to the risk of becoming hooked on sleeping pills.

Do So to Sleep: Solutions to insomnia go deeper than a comfy mattress and sleeping pills are not the answer

If you’re not on the floor in pain and shaking at the end of a workout, you are doing just fine. Despite what many fitness enthusiasts would believe, no pain is probably more gain, depending on the food you eat and the rest you take in between workouts.&nbsp;Resting your muscles is as vital as flexing them while you work out towards optimal fitness.
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<img decoding="async" loading="lazy" class="wp-image-68205 size-full aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/10/asian-young-girl-athlete-drink-bottle-of-water-aft-2021-12-09-17-47-55-utc-e1665385601294.jpg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/asian-young-girl-athlete-drink-bottle-of-water-aft-2021-12-09-17-47-55-utc-e1665385601294.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/asian-young-girl-athlete-drink-bottle-of-water-aft-2021-12-09-17-47-55-utc-e1665385601294-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2022/10/asian-young-girl-athlete-drink-bottle-of-water-aft-2021-12-09-17-47-55-utc-e1665385601294-600x400.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Yes, the key to a chiselled body, improved physical fitness and optimal performance is working out regularly and intensively. Exercise breaks down microscopic muscle fibres, which are then rebuilt in the healing process, increasing in size each time. Yet, allowing muscles time to recover is just as important. 
Many articles written on the topic of exercise and weight loss imply that exercisers should be so sore afterwards that they can barely lift their arms or walk down the steps. On the contrary, this misconception is a sure way to cause injury, slow recovery and lose motivation. 
Here, we spotlight five dos and don’ts for healthy post-workout muscle recovery.
<img decoding="async" loading="lazy" class="wp-image-68206 size-full aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/10/athletic-asian-sportswoman-exercising-with-resist-2022-03-31-19-14-14-utc-e1665385827138.jpg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/athletic-asian-sportswoman-exercising-with-resist-2022-03-31-19-14-14-utc-e1665385827138.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/athletic-asian-sportswoman-exercising-with-resist-2022-03-31-19-14-14-utc-e1665385827138-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2022/10/athletic-asian-sportswoman-exercising-with-resist-2022-03-31-19-14-14-utc-e1665385827138-600x400.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Overtraining Pain 
Even trained professionals and coaches often make the mistake of believing that pain is good – that your body is getting stronger and building more muscles, which isn’t completely true. In the aftermath of an intense workout, the body may suffer Delayed Onset Muscle Soreness (DOMS) caused by temporary muscle damage and inflammation. Although this is completely normal, this sensation should not be an indication of a great workout. Rather it is the body’s way of saying it has worked too hard and is struggling to keep up in the healing process. 
Feeling sore after a workout is nothing to worry about, but you should still be able to move as normal and withstand another session the following day. Studies have found that muscles can grow regardless of whether you feel pain in the areas you worked out or not. Overtraining, on the other hand, leaves the body hurting and fatigued, requiring more time to heal and increasing the risk of injury, which quite often leads to muscle breakdown, loss of progress, strength, muscle mass and motivation. 
<img decoding="async" loading="lazy" class="aligncenter wp-image-68211 size-full" src="//www.gafencushop.com/wp-content/uploads/2022/10/pexels-anna-shvets-5262957-e1665385934872.jpg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/pexels-anna-shvets-5262957-e1665385934872.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/pexels-anna-shvets-5262957-e1665385934872-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2022/10/pexels-anna-shvets-5262957-e1665385934872-600x400.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Mind Over Muscle 
Instead of looking for the burn, focus on mind-muscle connection. The path to a long-term success begins with a good foundation. Good form is everything in the gym – even more important than how much and how heavy you lift. Research published in the European Journal of Applied Physiology found that focusing intently on the targeted muscle area can lead to an increase in size as you contract it. Feeling your muscles engaged throughout a full range of motion, while keeping a good form, is enough to activate muscle cells and increase muscle-fibre size. Remember: quality over quantity.
<img decoding="async" loading="lazy" class="size-full wp-image-68212 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/10/tired-fit-woman-with-a-towel-after-hard-workout-2022-03-08-06-34-03-utc-e1665385752470.jpeg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/tired-fit-woman-with-a-towel-after-hard-workout-2022-03-08-06-34-03-utc-e1665385752470.jpeg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/tired-fit-woman-with-a-towel-after-hard-workout-2022-03-08-06-34-03-utc-e1665385752470-200x133.jpeg 200w, https://www.gafencushop.com/wp-content/uploads/2022/10/tired-fit-woman-with-a-towel-after-hard-workout-2022-03-08-06-34-03-utc-e1665385752470-600x400.jpeg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Carbs and Healthy Fats 
Fitness is not all about cutting calories and exercising religiously. Nutrition is also key to effective post-workout muscle recovery, and directly links to optimal fitness. The quality of the food you eat will be the fuel that drives your body to better performance. While protein is important for muscle repair – especially after intense resistance training – carbohydrates are the body’s preferred energy source. The National Academy of Sports Medicine in the US recommends that adults should eat 0.8g of protein per kg of body weight, and up to 1.2g per kg to maximise glycogen stores, within three hours of working out. 
High-glycemic carbohydrates (simple carbs or fast-digesting carbs) such as potatoes, white rice and bread provide quick boosts of energy, while complex carbohydrates like sweet potatoes, whole grains and legumes help to sustain energy throughout the day. Omega 3-rich fatty foods like wild-caught salmon and grass-fed beef are great sources of protein while vegetarians and vegans can consume walnuts, avocados, tofu and chia seeds as alternatives. Whey proteins are available for effective and speedy post-workout muscle recovery, and don’t forget your daily dose of minerals and vitamins from fruits and vegetables to boost bodily functions and recovery. 
<img decoding="async" loading="lazy" class="aligncenter wp-image-68210 size-full" src="//www.gafencushop.com/wp-content/uploads/2022/10/natural-protein-food-on-table-2021-08-26-22-49-16-utc-e1665386006442.jpg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/natural-protein-food-on-table-2021-08-26-22-49-16-utc-e1665386006442.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/natural-protein-food-on-table-2021-08-26-22-49-16-utc-e1665386006442-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2022/10/natural-protein-food-on-table-2021-08-26-22-49-16-utc-e1665386006442-600x400.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Active Resting 
Strength training can be addictive, thanks to the happy chemicals exercise induces, such as dopamine, serotonin, oxytocin and endorphins. Nevertheless, for the body to recover effectively after an intense workout, it needs to rest. But that doesn’t mean you can’t keep moving. Active rest days dedicated to light activities support post-workout muscle recovery. 
While the strength and muscle you have gained in your workouts do not disappear within a day of inactivity, regular activity helps to improve cardiovascular health, metabolism and digestion. During this process of recovery and light activity, the body is repairing and preparing itself for an even stronger comeback at its next workout session. Not only do you keep up the habit of physical activity, but by balancing intense workout with active recovery throughout the week, you can avoid overtraining, thus preventing sleeplessness, fatigue, risk of injury, loss of progress and motivation. 
On rest days, go for a brisk walk, swim or do yoga. Foam rolling, ice baths and massage therapy are other forms of active recovery that help to reduce inflammation, muscle strain and body aches. 
<img decoding="async" loading="lazy" class="aligncenter wp-image-68209 size-full" src="//www.gafencushop.com/wp-content/uploads/2022/10/glad-sportswoman-checking-smart-watch-2022-01-19-00-06-28-utc-e1665386081763.jpg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/glad-sportswoman-checking-smart-watch-2022-01-19-00-06-28-utc-e1665386081763.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/glad-sportswoman-checking-smart-watch-2022-01-19-00-06-28-utc-e1665386081763-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2022/10/glad-sportswoman-checking-smart-watch-2022-01-19-00-06-28-utc-e1665386081763-600x400.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Sleep Well 
This should require little explanation, yet many adults still find themselves restless and sleep deprived. According to studies published by the US National Library of Medicine, muscle recovery and muscle mass are directly affected by quality of sleep. Those who slept for five hours or less a night were found to have 60 percent less muscle mass than those who slept at least seven hours. 
A restful night’s sleep supports a series of changes that aid in the overall health of the mind and body. Deep sleep allows the brain and body to lower its pulse, slow down its function and engage in recovery and healing. Damaged cells and tissues can be repaired, hormones balanced and glycogen (the body’s source of energy) restored, allowing the body to wake-up to an improved physical and mental performance. Olympic swimmer Michael Phelps once shared that he was able to train every day for nearly five years because he prioritised a good night’s sleep. 
Whether you are a professional athlete, a weekend gym warrior or a home-workout junkie, the key to optimal fitness and performance is everything that happens in between working out and during recovery.
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<img decoding="async" loading="lazy" class="wp-image-68204 size-full aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/10/asian-beautiful-girl-in-pajamas-wake-up-in-the-mor-2021-12-09-21-11-10-utc-e1665386115483.jpg" alt="" width="700" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/asian-beautiful-girl-in-pajamas-wake-up-in-the-mor-2021-12-09-21-11-10-utc-e1665386115483.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/asian-beautiful-girl-in-pajamas-wake-up-in-the-mor-2021-12-09-21-11-10-utc-e1665386115483-200x86.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2022/10/asian-beautiful-girl-in-pajamas-wake-up-in-the-mor-2021-12-09-21-11-10-utc-e1665386115483-600x257.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
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(Text: Zaira Abbas)

Post-workout muscle recovery for a healthier mind and body

When we talk about hormones, often the first thought that springs to mind is reproductive health. But what many may not be aware of is how hormones can, not only affect fertility and reproduction in a women’s body, but also how they directly influence the body’s organ function, processes and mental health.
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-67697" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-mood-swings-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" />
There are over 50 hormones circulating inside us – chemicals that signal to the body to perform specific processes and functions such as regulating blood sugar levels, metabolism, energy levels and the reproductive glands. Having too much or too little of a particular hormone can result in symptoms such as irregular menstruation, cystic acne, debilitating cramps, hair loss, bloating, weight gain, fatigue and even more serious conditions such as increased risk of cancer, diabetes, anxiety and depression.
It’s also been proven that women are at greater risk for depression than men because of a heightened sensitivity to intense hormonal fluctuations, as stated in a research published in the Journal of Psychiatry and Neuroscience. So, ladies (and gentlemen), take note: hormone imbalance is not just about PMS (premenstrual syndrome) and the mood swings that come with it, it’s about maintaining a healthy body and a happy mind. Here are five ways to naturally balance hormones in the body.
Exercise &amp; Meditation
<figure id="attachment_67704" aria-describedby="caption-attachment-67704" style="width: 700px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-67704" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-trixie-defin8-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /><figcaption id="caption-attachment-67704" class="wp-caption-text">(Photo courtesy of Defin8 Fitness)</figcaption></figure>
Exercise is often recommended on any road to recovery, both physical and mental, and there is a very good reason for that. According to fitness coach and co-founder of Defin8 Fitness Trixie Velez, exercise releases endorphins, happy chemicals in the brain – and what people often call the body’s natural painkiller – which helps elevate mood and reduce stress hormones such as cortisol and adrenaline.
Although stress hormones such as cortisol, DHEA and androgens are important for controlling blood pressure, turning food into energy, and supporting the production of reproductive hormones, overexposure to stress can accumulate in high levels of cortisol that can lead to higher blood sugar levels, weight gain and weaker muscles, anxiety and depression.
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-67696" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-meditation-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" />
Reiterating Velez’s point on physical activity, Belinda Koo, founder of boutique spinning studio The Art of XYZ explains that light exercises that focus on breath work such as Yin Yoga, (contrary to Yoga exercises that focus on strength and muscle building) target the core, yet is a great way to “embrace softness” and train ligaments, joints, bones, deep connective tissues and the flow of energy in the body. “People often associate Yin exercises as weak but it is important to make time for stillness to cultivate peace of mind. I find it even more effective to incorporate guided meditation with sound therapy, such as singing bowls, which can help with relaxation, balance the Yin and Yang energy and reduce stress levels”, says Koo
Nutrition
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-67698" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-nutrition-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" />
When it comes to hormonal imbalance, it’s not often that we are quick to change our diet to improve mood swings and fatigue. However, the thyroid glands responsible for producing thyroxine (T4) and triiodothyronine (T3) hormones control the body’s metabolism – aiding the process of transforming food to energy and keeping the brain, heart, muscles, and other organs functioning properly. Registered dietitians and nutritionists believe that diet is integral to hormone health, especially for regulating your gut health, which in turn positively influences mental health.
Adding protein like eggs, fish and chicken breast to help regulate energy and appetite, while nutrient-rich and high-fiber carbohydrates such as quinoa, broccoli, cauliflower and kale can help stabilise blood sugar and cortisol levels. Sources of healthy fats such as avocados, flaxseeds and nuts can help curb hunger pangs and help you feel satiated for longer and resist the urge to snack.
Natural Supplements
<figure id="attachment_67693" aria-describedby="caption-attachment-67693" style="width: 700px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-67693" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-glowagen-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" /><figcaption id="caption-attachment-67693" class="wp-caption-text">(Photo courtesy of Glowagen)</figcaption></figure>
Aside from food intake, supplements can also help fill the gaps in your nutritional intake. Especially with the increase of time spent at home during the waves of Covid-19 pandemic, deficiency of vitamin D (yes, vitamin D is surprisingly a hormone) can affect how effectively the body regulates the concentration of calcium in the blood, which has been linked to regulate energy metabolism.
“Women today are juggling it all – they work and take care of their families. Although self-care is a growing trend, sometimes the reality is that there is not enough time in the day to spend time on ourselves,” says Rebecca Chung, founder of beauty and wellness supplement brand Glowagen. “It’s important to incorporate supplements into daily life as they help keep the body balanced, countering the effects of stress and exhaustion, such as increased cortisol levels, early on-set collagen loss, faster ageing, and conditions that affect the skin and metabolism.”
Acupuncture
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-67701" src="//www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu.png" alt="wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu.png 700w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-600x399.png 600w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2022/08/wellness-natural-ways-balance-homrones-health-wellbeing-acupuncture-gafencu-400x266.png 400w" sizes="(max-width: 700px) 100vw, 700px" />
Reproductive hormones particularly estrogen, progesterone and testosterone are what regualtes the menstrual cycle, the reproductive and urinary tract, heart and blood vessels, as well as the health of our bones, skin, hair, brain and more. “In Traditional Chinese Medicine, the belief is that hormone balance is closely tied to the balance of Yin and Yang”, says TCM doctor Ruth Lee. “Acupuncture can effectively help treat hormone imbalance and regulate menstrual cycles, improve blood flow, reduce abdominal cramps and stress, as well as promote reproductive organ function”, she chimes.
Most cases of hormonal imbalance can be treated by diet and lifestyles changes, with a judicious use of western supplements as well as Chinese herbal medicine and acupuncture treatments. However, before you alarm yourself by checking off symptoms based on Google or WebMD, it’s advisable to first consult with a doctor who can take the appropriate blood tests to measure your hormone levels to serve as a clearer framework of how to regulate and maintain your optimum hormone levels.
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(Text: Roberliza Eugenio)
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Natural ways to balance hormones

Probiotic supplements have been the talk of the wellness industry for quite some time now, with many medical expert testifying to the beneficial effects such microorganisms have on the body. In fact, their usage stretches back several centuries as they have long been regarded as helping with weight loss. Looking more to the future, the global probiotic market is predicted to be worth US$74.3 in terms of annual sales by 2025, with Asia being very much the driver of that growth.
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Despite this, there remains much general uncertainty as to what exactly constitutes ‘probiotics’. According to the Cleveland Clinic, a nonprofit, US-based academic medical centre, they consist of “good live bacteria and / or yeasts that naturally live in the body”. Harvard Health Publishing, the publishing division of the Harvard Medical School, meanwhile, defines them thus: “Mostly found within the large intestine and colon, these groups of micro-biota help absorb nutrients from food, improve immune function, protect the gut from intestinal infections and even regulate emotions”. 
There is also a large body of studies that show certain strains of probiotics can reduce infectious diarrhea, inflammation and insulin levels, while contributing to weight loss. They have also been linked to easing the symptoms of diabetes, obesity and heart disease.
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More intriguing data came from an eight-week study conducted by the Maryland-based National Library of Medicine. This indicated that those test-subjects taking probiotics were notably less depressed than a control group given only placebos. 
It is not, however, all good news. Though probiotic supplements are generally safe-to-consume, they do pose some risks and there is the chance of side effects. This is especially the case for those with weak immune systems or who are suffering from certain chronic illnesses, such as cancer.
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Some people may, for instance. have a negative reaction to a particular probiotic ingredient. There’s also a chance that, as our bodies and daily diets already contain a number of probiotic variants, the addition of superfluous supplements is likely to trigger bloating, constipation or excessive amounts of gas.
There are, in fact, thousands of strains of bacteria and the amount and type of micro-biome pre-existing in any one body varies from person to person. As a result, there is no real consensus as what exactly constitutes a healthy micro-biome. It is perhaps surprising that this uncertainty exists given the long heritage of the practice. Although such supplements constitute a notably rising trend in the probiotic market, the health benefits of these microbial species were first determined countless millennia ago as the more astute members of classical civilisations observed the process of food fermentation.
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For their part, the Chinese have been using fermentation to preserve vegetables for more than 6,000 years, while the Egyptians of classic times were said to ferment milk products to treat gastroenteritis. In fact, no less an ancient A-lister than Hippocrates, the Greek physician, maintained that, as all diseases began in the gut, fermented milk had the potential to cure all such disorders.
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Many of the currently available fermented foods, such as yogurt, kombucha, kimchi and sauerkraut, are known to contain lactobacillus, a probiotic strain that helps with infectious diarrhea. Other probiotic foods, meanwhile, such as granola bars, protein shakes and fruit juice, typically contain bifibacterium, which both aids the digestion of fiber and produces vitamins.
Overall, while there is consensus that beneficial micro-organisms can play an important role in our health, research into probiotic supplements is still relatively new, stretching back just 20 years or so. As a result, many nutritionists are erring on the side of caution and advocating that a healthy, balanced diet remain the optimum way of nurturing good bacteria within the body. In certain instances though – such as individuals who are lactose intolerant, have a restricted diet or favour low-fibre and restricted carbohydrate regimes – it is already being conceded that supplements have a lot to offer.

gafencu wellness are probiotic supplements the key to settled stomachs

Are probiotic supplements worth giving a go?

Essential oils are plant extracts used in aromatherapy and in providing numerous benefits that boost health and well-being. They are a plant-based alternative to medicine which roots back to ancient Egypt and China. A wide range of oils is available, each with its own unique aroma and characteristics. However, not all oils are made with the same purpose, and some might pose adverse effects if not applied correctly.
Here are some ways to use essential oils and safety points to note:
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Aromatically
Diffusing aromatic oils with a diffuser is a popular way to use essential oils. Alternatively, they can be inhaled directly from a bottle or dropping a small dose onto the palm of the hand, then cupping the face to breathe in its aroma can also deliver the same benefits.
Essential oils that relieve stress and anxiety include lavender, sandalwood, and chamomile.
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Topically
Alternatively, applying therapeutic oils directly to the skin also offers great relief to physical pains. Depending on the ailment, it can be combined with a variety of carrier oils and applied to different areas of the body to relieve pain.&nbsp;
Examples of carrier oils are coconut, avocado, and grapeseed.
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In shower products
Some people prefer to drop a small quantity on the shower wall or into their hair products as a creative way to infuse aromatic therapy into their self-care routine.&nbsp;
Examples of essential oils for muscle pains and cramps are lavender, clary sage, and ginger. 
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Safety concerns
Not all essential oils are made in the same manner and for the same purpose. People are easily mistaken that these oils are natural and therefore safe to use in the same way as medicine. However, some oils can cause side effects if not applied properly. For instance, citrus oils are photosensitive and can cause allergic reactions when exposed to the sun. Similarly, there are essential oils that are too potent and concentrated that it can cause irritation to the skin if not combined with therapeutic-grade carrier oils such as those from coconuts or avocadoes.
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There are assumptions that because essential oils are plant-based, they are safe to ingest, but this is not always the case. When ingested in large quantities, oils can cause vomiting, seizures, and kidney damage. It is imperative to consider family pets and young children when using these therapeutic oils since not all of them are safe for pets or young children. 
Examples of essential oils that are not advisable to use around pets:
<ul>
<li style="font-weight: 400;">tea tree</li>
<li style="font-weight: 400;">cinnamon</li>
<li style="font-weight: 400;">citrus</li>
<li style="font-weight: 400;">pine</li>
</ul>
Examples of essential oils that are not advisable for young children:
<ul>
<li style="font-weight: 400;">eucalyptus</li>
<li style="font-weight: 400;">peppermint</li>
<li style="font-weight: 400;">rosemary</li>
<li style="font-weight: 400;">wintergreen.&nbsp;</li>
</ul>
Examples of essential oils that are advisable for pregnant women to avoid:
<ul>
<li style="font-weight: 400;">parsley seed</li>
<li style="font-weight: 400;">fennel</li>
<li style="font-weight: 400;">clary sage</li>
<li style="font-weight: 400;">wormwood</li>
</ul>
<a href="//www.gafencushop.com/wp-content/uploads/2020/09/Essential-oils-that-address-health-issues-gafencu-magazine-5.png"><img decoding="async" loading="lazy" class="aligncenter size-full wp-image-52699" src="//www.gafencushop.com/wp-content/uploads/2020/09/Essential-oils-that-address-health-issues-gafencu-magazine-5.png" alt="Essential oils that address health issues gafencu magazine (5)" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/09/Essential-oils-that-address-health-issues-gafencu-magazine-5.png 700w, https://www.gafencushop.com/wp-content/uploads/2020/09/Essential-oils-that-address-health-issues-gafencu-magazine-5-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2020/09/Essential-oils-that-address-health-issues-gafencu-magazine-5-421x280.png 421w, https://www.gafencushop.com/wp-content/uploads/2020/09/Essential-oils-that-address-health-issues-gafencu-magazine-5-120x80.png 120w, https://www.gafencushop.com/wp-content/uploads/2020/09/Essential-oils-that-address-health-issues-gafencu-magazine-5-500x333.png 500w, https://www.gafencushop.com/wp-content/uploads/2020/09/Essential-oils-that-address-health-issues-gafencu-magazine-5-400x266.png 400w, https://www.gafencushop.com/wp-content/uploads/2020/09/Essential-oils-that-address-health-issues-gafencu-magazine-5-600x399.png 600w" sizes="(max-width: 700px) 100vw, 700px" /></a>
Consumers are best advised to check with a doctor or an essential oil expert to ensure they know and are guided well in the choice of essential oils that are suitable for personal use and at home.
The following are some stores in Hong Kong where consumers can buy different types of essential oils:
<a href="https://www.honggardo.com/" target="_blank" rel="noopener">Hong Gardo Aromatherapy</a>
<a href="https://www.youngliving.com/en_hk" target="_blank" rel="noopener">Young Living</a>
<a href="https://asia.aromatherapyassociates.com/?gclid=CjwKCAjwh7H7BRBBEiwAPXjadt6mIK0mMNCfnT2UUrabmD_uyojK7XLD9d-7729cvVWtcFXMgTcqyBoCTFkQAvD_BwE" target="_blank" rel="noopener">Aromatherapy Associates </a>at Glow Spa
<a href="http://www.aroma.com.hk/en/" target="_blank" rel="noopener">DK Aromatherapy</a>

Essential oils that address health issues gafencu magazine feature image

Healing benefits of essential oils

Following <a href="//www.gafencushop.com/effective-exercises-align-zodiac-sign-aries-leo/">last week’s</a> list of exercises for zodiac signs Aries to Leo, we’ve returned with another set of effective exercises that align with your zodiac signs. In this second part, we cover the horoscopes Virgo to Capricorn. If you’re among these horoscope signs, give these workouts a try and let us know on our <a href="https://www.instagram.com/gafencu_magazine/">Instagram </a>or <a href="https://www.facebook.com/GafencuMagazine">Facebook </a>page how well these workouts matched your personality. 

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<img decoding="async" loading="lazy" class="aligncenter wp-image-52117 size-full" src="//www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-virgo.jpg" alt="The most effective exercises that align with your zodiac sign gafencu virgo" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-virgo.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-virgo-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-virgo-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-virgo-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-virgo-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-virgo-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-virgo-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
VIRGO: Yoga
Those born to the zodiac sign Virgo often feel obliged to serve others, but can also be quite critical and picky of how things are done. Yoga is a great opportunity for them to release anxiety and relax. It guides the mind to quietly let go of worries and escalating thoughts by shifting complete focus on controlling the body’s breath and movement.
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<img decoding="async" loading="lazy" class="aligncenter wp-image-52115 size-full" src="//www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-aquarius.jpg" alt="The most effective exercises that align with your zodiac sign gafencu aquarius" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-aquarius.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-aquarius-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-aquarius-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-aquarius-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-aquarius-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-aquarius-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-aquarius-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Aquarius: Community Workout
Those with the Aquarius sign have a strong sense of social conscience and are progressive and engaging people. Because of this, they are likely to lean towards team sports and community workouts. Alternatives to group workouts at gyms are outdoor community workouts like those organized by <a href="https://www.instagram.com/sundayshredhk/?hl=en">SundayShred</a> where a strong sense of community and support system are huge parts of accomplishing the workout.
<img decoding="async" loading="lazy" class="aligncenter wp-image-52116 size-full" src="//www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-pieces.jpg" alt="The most effective exercises that align with your zodiac sign gafencu pieces" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-pieces.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-pieces-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-pieces-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-pieces-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-pieces-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-pieces-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-pieces-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Pieces: Swimming
Taking after the likeness of the fish zodiac sign, those born to the sign of Pieces are spiritual and they tend to focus on their inner journey. They spend their days dreaming of secret illusionary worlds which makes swimming a great activity for them to enjoy because of its quiet and solitary nature.
<img decoding="async" loading="lazy" class="aligncenter wp-image-52118 size-full" src="//www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-libra.jpg" alt="The most effective exercises that align with your zodiac sign gafencu libra" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-libra.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-libra-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-libra-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-libra-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-libra-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-libra-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-libra-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Libra: Barre
Unsurprisingly, a type of exercise that would best fit Libras is barre. This type of workout draws out elements from strength training, yoga, and pilates. It’s a bodyweight exercise that targets the whole body instead of individual muscle groups. This workout emphasizes on balance &#8212; a value Libras take hold great importance in.
<img decoding="async" loading="lazy" class="aligncenter wp-image-52121 size-full" src="//www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-scorpio.jpg" alt="The most effective exercises that align with your zodiac sign gafencu scorpio" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-scorpio.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-scorpio-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-scorpio-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-scorpio-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-scorpio-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-scorpio-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-scorpio-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Scorpio: Rock Climbing
Scorpios are investigative and resourceful people. Although they tend to see things in black and white, they are able to easily identify beginnings and endings of a process and work tirelessly to achieve their goals. This makes rock climbing a great workout for them as it has a clear start and endpoint which also offers an intense work out in the process. There are a few rock climbing gyms in the city such as <a href="https://www.atticv.com.hk/">Attic V</a> and <a href="https://www.vermcity.com/">Verm City</a>.
<img decoding="async" loading="lazy" class="aligncenter wp-image-52124 size-full" title="The most effective exercises that align with your zodiac sign gafencu sagittarius" src="//www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-sagittarius.jpg" alt="The most effective exercises that align with your zodiac sign gafencu sagittarius" width="600" height="337" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-sagittarius.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-sagittarius-200x112.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-sagittarius-499x280.jpg 499w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-sagittarius-120x67.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-sagittarius-500x281.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-sagittarius-400x225.jpg 400w" sizes="(max-width: 600px) 100vw, 600px" />
Sagittarius: Crossfit
Those who are born to the Sagittarius sign have more of a wanderer’s spirit. They are much more inclined to venture out and speak with others to broaden their minds and seek out knowledge. Their interests tend to grow into areas of philosophy and religion. Although CrossFit might initially seem like an odd pairing for a Sagittarius, it requires a great deal of mental maturity and determination to perform CrossFit exercises. The movements typically involve high-intensity strength and conditioning workouts that use day-to-day functional movements that are quite fitting to a wanderer’s attributes.&nbsp;
<img decoding="async" loading="lazy" class="aligncenter wp-image-52120 size-full" src="//www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-capricorn.jpg" alt="The most effective exercises that align with your zodiac sign gafencu capricorn" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-capricorn.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-capricorn-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-capricorn-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-capricorn-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-capricorn-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-capricorn-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-capricorn-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Capricorn: Calisthenics
Calisthenics and Capricorns are like a match made in fitness heaven the way that Capricorns are dedicated and ambitious hard workers that don&#8217;t mind taking things one step at a time. This makes their characters perfectly suited for activities that require practice, like Calisthenics. This exercise differs in level, intensity, and rhythm and improves on strength, endurance, flexibility, and coordination which are well-suited skill sets to work towards for Capricorns’ practical way of thinking.

The most effective exercises that align with your zodiac sign gafencu feature

The most effective exercises that align with your zodiac sign (Virgo – Capricorn)

Progress has been painstakingly slow since we set our 2020 New Year’s resolution to stay fit. It doesn&#8217;t help that operations of gyms and other fitness centres across the city have been temporarily suspended Don&#8217;t despair though -the year isn&#8217;t over yet by any stretch of imagination.
<img decoding="async" loading="lazy" class="aligncenter wp-image-51991 size-full" src="//www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-part-1-website.jpg" alt="The most effective exercises that align with your zodiac sign part 1 website" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-part-1-website.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-part-1-website-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-part-1-website-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-part-1-website-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-part-1-website-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-part-1-website-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-part-1-website-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
By chance, I came across a nugget of inspiration and what might be the most quoted line for strength on the internet. &#8220;Don&#8217;t push your weaknesses, play with your strengths&#8221;, said by one of Hollywood&#8217;s most sexiest performer and producer, Jennifer Lopez. Did you know that she is also a Leo? Interestingly, people with this Zodiac sign are often reputed for being ambitious and hardworking. Presumably, these traits account for Lopez&#8217;s massively successful career and great physique over the years. This article will help you play to your strengths with the most effective exercises in line with your zodiac sign and push you forward through the rest of 2020.
<img decoding="async" loading="lazy" class="aligncenter wp-image-51981 size-full" src="//www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-interval-training-Aries.jpg" alt="The most effective exercises that align with your zodiac sign gafencu interval training Aries" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-interval-training-Aries.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-interval-training-Aries-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-interval-training-Aries-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-interval-training-Aries-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-interval-training-Aries-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-interval-training-Aries-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-interval-training-Aries-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Aries: Interval Training
Those born to the zodiac sign, are said to have the tendency to initiate but not complete. However, their high energy also makes them keen on trying new things, making them versatile to exploring various types of workouts. Interval training best accommodates their short-attention span and energetic spirit.
<img decoding="async" loading="lazy" class="aligncenter wp-image-51982 size-full" src="//www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-weight-training-taurus.jpg" alt="The most effective exercises that align with your zodiac sign gafencu weight training taurus" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-weight-training-taurus.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-weight-training-taurus-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-weight-training-taurus-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-weight-training-taurus-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-weight-training-taurus-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-weight-training-taurus-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-weight-training-taurus-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Taurus: Weight Training
Bearing the likeness of a bull, the most distinguishable traits of a Taurus are their strength and breathing. They tend to focus on nutrition and reward which weight-training reflects as the successful results of weight-training is heavily reliant on diet and the strong-willed minds.
<img decoding="async" loading="lazy" class="aligncenter wp-image-51979 size-full" src="//www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-gemini-hiking.jpg" alt="The most effective exercises that align with your zodiac sign gafencu gemini hiking" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-gemini-hiking.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-gemini-hiking-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-gemini-hiking-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-gemini-hiking-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-gemini-hiking-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-gemini-hiking-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-gemini-hiking-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Gemini: Hiking
Those with Gemini zodiac signs are curious intellectuals who love to talk and enjoy the outdoors. Because they thrive on social interactions, exercises that involve a partner, like walking or hiking, enables them to chat on short trips outdoors making the activity enjoyable for them.
<img decoding="async" loading="lazy" class="aligncenter wp-image-51984 size-full" src="//www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-boxing-HIIT-cancer.jpg" alt="The most effective exercises that align with your zodiac sign boxing HIIT cancer" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-boxing-HIIT-cancer.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-boxing-HIIT-cancer-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-boxing-HIIT-cancer-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-boxing-HIIT-cancer-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-boxing-HIIT-cancer-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-boxing-HIIT-cancer-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-boxing-HIIT-cancer-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Cancer: Boxing / HIIT
Although working out at home in Hong Kong can be challenging due to limited spaces, it is actually a preference for those born to the Cancer sign. Rooted by home and family, they tend to be home bodies which makes home workouts that need little space, like boxing and HIIT, ideal for them.
<img decoding="async" loading="lazy" class="aligncenter wp-image-51977 size-full" src="//www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-dancing-leo.jpg" alt="The most effective exercises that align with your zodiac sign gafencu dancing leo" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-dancing-leo.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-dancing-leo-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-dancing-leo-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-dancing-leo-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-dancing-leo-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-dancing-leo-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/The-most-effective-exercises-that-align-with-your-zodiac-sign-gafencu-dancing-leo-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Leo: Dancing
Not surprising, a high-energy and cardio-heavy sport best reflects a Leo&#8217;s characteristics. They are creatives that enjoy attention, and their ambitions build up strength of purpose which drives their ability to succeed. There are a wide variety of apps and YouTube videos of dance styles that are great for breaking a sweat and exercising that creative mind.
If you didn&#8217;t read about your zodiac sign here, worry not —we didn&#8217;t forget about you. We&#8217;ll go through the remaining seven signs next Monday. In the mean time, drop us a comment on our <a href="https://www.instagram.com/gafencu_magazine/">Instagram </a>and <a href="https://www.facebook.com/GafencuMagazine">Facebook </a>and share with us your sign and your favourite workout routine.

The most effective exercises that align with your zodiac sign (Aries – Leo)

Health is wealth, according to a common adage which assumes vital importance these days. Yet, well-being continues to slip down many people’s list of priorities. Struggling to balance between work- and home-life, while limiting your social interaction amidst trying times, can take a toll on your mental and emotional health. This in turn affects your physical health.
If you&#8217;ve been feeling&nbsp;short on motivation or just need to unwind and re-centre yourself, now —more than ever —is the time to pick up a pair of headphones and listen to these five podcasts that will reduce your stress and improve your&nbsp;well-being.
&nbsp;
<a href="https://drchatterjee.com/blog/category/podcast/"><img decoding="async" loading="lazy" class="size-medium wp-image-51893 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu-421x280.jpg" alt="feel better live more podcast on health well being and habits gafencu" width="421" height="280" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu-600x399.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2020/08/feel-better-live-more-podcast-on-health-well-being-and-habits-gafencu.jpg 700w" sizes="(max-width: 421px) 100vw, 421px" /></a>&nbsp;<a href="https://drchatterjee.com/blog/category/podcast/">Feel Better, Live More&nbsp; 
</a>We all want to understand our health better but can&#8217;t seem to get past the medical jargon. In this podcast, Dr Chatterjee simplifies health explanations and helps us understand how to break away from habits that hold us back.
&nbsp;
<a href="https://www.theminimalists.com/podcast/"><img decoding="async" loading="lazy" class="size-medium wp-image-51896 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being-421x280.jpg" alt="gafencu minimalist podcast and well being" width="421" height="280" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being-600x399.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-minimalist-podcast-and-well-being.jpg 700w" sizes="(max-width: 421px) 100vw, 421px" /></a>
<a href="https://www.theminimalists.com/podcast/">The Minimalist 
</a>Contrary to the title, this podcast serves beyond a minimalistic lifestyle with Joshua and Millburn who dive into topics that put into perspective the roots of your desire for material&nbsp;things and how they contribute to your happiness (or the lack thereof).
&nbsp;
<a href="https://primalpotential.com/primal-potential-podcast/"><img decoding="async" loading="lazy" class="size-medium wp-image-51898 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu-421x280.jpg" alt="weight loss podcast for diet and fitness success gafencu" width="421" height="280" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu-600x399.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2020/08/weight-loss-podcast-for-diet-and-fitness-success-gafencu.jpg 700w" sizes="(max-width: 421px) 100vw, 421px" /></a>
<a href="https://primalpotential.com/primal-potential-podcast/">Primal Potential 
</a>Amidst a sea of weight loss tips and tricks online, Elizabeth Benton might be the most useful source of information on why your goals aren&#8217;t being reached. Speaking on self-discipline through a psychological lens, Benton will push you towards an empowering and shame-free journey towards transformation.
&nbsp;
<a href="https://www.mindfulinminutespod.com/listen"><img decoding="async" loading="lazy" class="size-medium wp-image-51895 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax-421x280.jpg" alt="gafencu guided meditation podcast for calm and relax" width="421" height="280" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax-600x399.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2020/08/gafencu-guided-meditation-podcast-for-calm-and-relax.jpg 700w" sizes="(max-width: 421px) 100vw, 421px" /></a>
<a href="https://www.mindfulinminutespod.com/listen">Mindful in Minutes 
</a>Ease stress and negativity with coach Kelly as she guides you through a practice of self-exploration and soul-healing discovery through breath, movement, mindfulness and meditation.
&nbsp;
<a href="https://slowyourhome.com/the-slow-home-podcast/"><img decoding="async" loading="lazy" class="size-medium wp-image-51897 aligncenter" src="//www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu-421x280.jpg" alt="slow living podcast for minimalist gafencu" width="421" height="280" srcset="https://www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu-600x399.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2020/08/slow-living-podcast-for-minimalist-gafencu.jpg 700w" sizes="(max-width: 421px) 100vw, 421px" /></a>
<a href="https://slowyourhome.com/the-slow-home-podcast/">The Slow Home</a>
Slow down amid an ever increasingly fast world with Brooke and a new guest every week. They share their expertise on navigating through the excesses of your daily routines and habits that will help create space for a more wholesome life.

gafencu 5 five podcasts for your well being happiness and success feature

5 Podcasts that will improve your well-being

Prince or pauper, high-net-worth individual or homeless hobo, we all have at least one thing in common – the propensity to develop Irritable Bowel Syndrome (IBS), a chronic digestive disorder that can cramp your lifestyle just as much as it can cramp your organs.
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-44243" src="//www.gafencushop.com/wp-content/uploads/2019/03/One-breath-and-the-FoodMarble-Aire-can-spot-dietary-troubles.jpg" alt="One breath and the FoodMarble Aire can spot dietary troubles" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2019/03/One-breath-and-the-FoodMarble-Aire-can-spot-dietary-troubles.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2019/03/One-breath-and-the-FoodMarble-Aire-can-spot-dietary-troubles-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2019/03/One-breath-and-the-FoodMarble-Aire-can-spot-dietary-troubles-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2019/03/One-breath-and-the-FoodMarble-Aire-can-spot-dietary-troubles-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2019/03/One-breath-and-the-FoodMarble-Aire-can-spot-dietary-troubles-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2019/03/One-breath-and-the-FoodMarble-Aire-can-spot-dietary-troubles-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2019/03/One-breath-and-the-FoodMarble-Aire-can-spot-dietary-troubles-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Its persistence, according to most eminent stoolologists, can be curtailed if you can excise the trigger foodstuffs from your diet. The problem – up until now – has been that the exact trigger varies from scoffer to scoffer, with every bunged-up bowel potentially irritated by something different.
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-44245" src="//www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-can-diagnose-any-food-intolerances-you-have.jpg" alt="The FoodMarble Aire can diagnose any food intolerances you have" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-can-diagnose-any-food-intolerances-you-have.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-can-diagnose-any-food-intolerances-you-have-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-can-diagnose-any-food-intolerances-you-have-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-can-diagnose-any-food-intolerances-you-have-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-can-diagnose-any-food-intolerances-you-have-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-can-diagnose-any-food-intolerances-you-have-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-can-diagnose-any-food-intolerances-you-have-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
The “up until now” in this instance comes courtesy of <a href="https://www.foodmarble.com/">FoodMarble</a>, a Dublin-based start-up, whose debut product – the FoodMarble Aire – literally sniffs out just what’s getting your tum into such an untimely tangle. It does this by logging the fluctuating levels of hydrogen in your exhalations.
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-44244" src="//www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-also-tracks-your-sleep-and-stress-levels.jpg" alt="The FoodMarble Aire also tracks your sleep and stress levels" width="700" height="466" srcset="https://www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-also-tracks-your-sleep-and-stress-levels.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-also-tracks-your-sleep-and-stress-levels-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-also-tracks-your-sleep-and-stress-levels-421x280.jpg 421w, https://www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-also-tracks-your-sleep-and-stress-levels-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-also-tracks-your-sleep-and-stress-levels-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-also-tracks-your-sleep-and-stress-levels-400x266.jpg 400w, https://www.gafencushop.com/wp-content/uploads/2019/03/The-FoodMarble-Aire-also-tracks-your-sleep-and-stress-levels-600x399.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Fitted into an eminently portable square package (with mouthpiece attached), the FoodMarble Aire has a companion app that tracks your readings instantaneously. All that&#8217;s required is inhaling for three seconds then exhaling into the device. What&#8217;s more, it is even said to track your sleep and stress levels as well, providing a more holistic way to track your body.&nbsp;The higher the level, the more indigestible your belly is finding whatever it is you are currently tucking into. It then goes one step further and identifies whatever it is your system is a little intolerant of – whether that’s lactose, sorbitol (a sugar substitute), wheat or something a tad more exotic. What’s more, the US$159 FoodMarble Aire provides instant readings and reports via its companion mobile phone app.

The FoodMarble Aire can spot your food allergies

Tag: wellbeing