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<p>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.</p>



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<p>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.”</p>


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<p>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.”</p>



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



<p>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.</p>


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<p>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.</p>



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



<p>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.</p>



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<p>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.</p>


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<p>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.</p>



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



<p>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.</p>



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



<p>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.</p>


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<p>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.</p>



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



<p>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.</p>


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<p>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.</p>



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<p>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.</p>


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


<p>Combating ageing to stay young in mind and body and maintain that youthful glow is no longer some impossible holy grail shrouded in mystery or reliant on magical potions. Whether increased physical activity and mental agility or simple dietary adjustments, there are plenty of scientifically proven ways we can ward off time and even reverse the ageing process.</p>



<h3 class="wp-block-heading">Do High-Intensity Exercise</h3>


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<p>Exercise, especially high-intensity aerobic exercise that increases the heart rate, is known to have a rejuvenating effect across the entire body, from the immune system and the brain to the skin and the heart. Scientists attribute a lot of this to mitochondria – the power sources within your cells.</p>



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<p>Mitochondria can be thought of as tiny batteries that live inside our cells and provide them with energy. Research by Associate Professor Matt Robinson of Oregon State University found that just a few minutes of high-intensity interval training can help restore mitochondria and thus reverse the signs of ageing. Sharing his conclusions in a BBC podcast, he notes: “Exercise stimulates both the removal of older mitochondria and the synthesis of new mitochondria.”</p>



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<p>Research suggests it is not just muscles that benefit from intense exercise but tissues in your brain as well. To have a powerful effect, the level of exercise should elevate the heart rate to the extent that carrying on a conversation should be problematic. This exercise can be quickly and relatively easily incorporated into our daily lives by increasing walking pace or taking the stairs, as Robinson points out. A greater level of exertion can then be considered.</p>



<h3 class="wp-block-heading">Take Up Resistance Training</h3>


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<p>It is becoming increasingly clear that resistance training and building up your muscle mass holds benefits other than the purely aesthetic. A BBC review of dozens of studies on the effects of exercise on the over 50s has shown that both aerobic and resistance training are good for the brain. Resistance training was found to be especially good for memory and executive function, which includes things like problem-solving. It can also help you get a better night’s sleep.</p>



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<p>This kind of exercise can reduce harmful belly fat that produces chemicals which can have a negative effect on your blood sugar levels. Muscles soak up blood sugars during exercise, reducing your risk of prediabetes, and potentially adding years to your life.</p>



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<p>The key point is that resistance exercise seems to rejuvenate at the cellular level, boosting the connection between nerve fibres and muscle fibres. “All exercise will boost the connection between nerve and muscle fibres, but I think where resistance exercise really is the champion, if you like, is where we consider the type 2 muscle fibres,” says Professor Abigail Mackey of the University of Copenhagen.</p>



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<p>Type 2 muscle fibres – used when lifting heavy objects or making fast movements – are the ones affected most by ageing, notes Mackey. She recommends doing squats and push-ups as excellent forms of resistance training because they train so many muscles, and says that weight training is ideally needed to ward off muscle decay.</p>



<h3 class="wp-block-heading">Eat More Fruit &amp; Veg</h3>


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<p>Incorporating fruits and vegetables into the diet has long been known to do wonders for the skin and slow the ageing process. Brightly coloured fresh produce – such as carrots, mangoes, melons, tomatoes, red cabbage, button squash and sweet potatoes – that contain carotenoids are best.</p>



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<p>According to a BBC health report, research has shown that collagen levels and wrinkles can be greatly improved with diet and those who eat more vegetables have far fewer wrinkles and plumper skin. Many of these vegetables also help the skin retain moisture and boost collagen.</p>



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<p>Carotenoids are highly effective antioxidants that can protect your skin at the cellular level. In laboratory tests, they have been shown to guard collagen-producing skin fibroblasts against damage caused by UV radiation and oxidative stress – both big drivers of skin ageing. They also trigger cells into producing higher degrees of hyaluronic acid, the ingredient in many anti-ageing creams and fillers.</p>



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<p>Research by dermatologist Dr Raja Sivamani of the University of California, Davis, shows that eating a daily portion of mango could help reverse existing wrinkles and prevent new ones from forming. “Mangoes are rich in carotenoids – [vital] plant-derived, naturally occurring chemicals that act as antioxidants,” he says. “They are very special because they are also fat-loving, so when they get into the system they can hone into the skin and sit there. They can basically increase your ability to have antioxidant power.”</p>



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<p>Sivamani stresses that eating more fruits and vegetables is good for the whole body, not just the skin. “You are also diversifying the gut; you are also having these antioxidants that are floating through your circulatory system,” he says. “There [are] going to be cardioprotective effects, so there [are] many different ways you are getting benefits.”</p>



<h3 class="wp-block-heading">Feast on Fermented Foods</h3>


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<p>Humans have been eating fermented foods – bread, beer and kefir to name but a few – for thousands of years because of the taste and since fermentation is a great way to preserve food. Fermented foods can rejuvenate your gut microbes, boost energy and mood, reduce inflammation and, most importantly, improve your immune system for all-round health.</p>



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<p>An overactive immune system is known to cause many of the diseases we may associate with ageing, such as joint pain, type 2 diabetes and depression. Studies have shown fermented foods can reduce stress and relieve aches and pains and help people perform better on memory tests.</p>



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<p>Dr Justin Sonnenburg, Professor of Microbiology and Immunology at the Stanford University School of Medicine, told the BBC there is a tight link between our immune system and our gut microbiome. Stanford Medicine recently conducted a clinical trial with individuals in one group specifically assigned to eat a wide variety of fermented foods containing live microbes. This group experienced a big increase in their gut microbiome diversity and showed a uniform decrease (up to 30) in many inflammatory markers.</p>



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<p>“It is very apparent that our microbes are doing many things to essentially train our immune system, and they are secreting all sorts of molecules,” says Sonnenburg. “These molecules can fundamentally interact with our immune system and can change things like inflammatory state.” He recommends live yoghurt (with bacteria), fermented kombucha and sauerkraut as good gateways to fermented foods.</p>



<h3 class="wp-block-heading">Learn Something New</h3>


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<p>Another method recommended by scientists for staying young and mentally sharp is to challenge your brain. Keeping your mind active by learning something new can help build up the neural connections in the brain, making it more resilient against age-related decline.</p>



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<p>Research by Dr Rachel Wu of the University of California, Riverside, reveals that learning three new skills at the same time can significantly boost memory in older adults. Cognitive tests revealed that some adults who habitually do this perform like people 50 years their junior. Challenging yourself is the key to forging new brain connections, she notes.</p>


Ageing Enlightenment: How science frames the contemporary search for continued youth


<p>Global warming is not only a threat to the planet as a whole; it also affects the health of every individual inhabitant. July was reportedly the hottest month on record around the globe, and the number of heat-stressed days is only set to increase.</p>



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<p>Indeed, a study published in The Lancet estimated that about 356,000 deaths worldwide were related to heat in 2019. And the World Meteorological Organisation is now warning of global warming breaking through the crucial 1.5°C cap above pre-industrial temperatures in the next five years.</p>


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<p>With record-tumbling baking-hot spells happening more frequently, it is vital that we keep our cool and take precautions to safeguard our well-being.</p>



<h3 class="wp-block-heading">Hong Kong warning system</h3>



<p>The authorities in Hong Kong are acutely aware of the severity of the situation. A new three tier Heat Stress at Work Warnings system was introduced earlier in the summer to help tackle heatstroke among those working outdoors or without air-conditioning. If the Hong Kong Observatory’s Hong Kong Heat Index (HKHI) hits 30, this will trigger a recommended rest time for each hour of labour depending on whether the workload is “light”, “moderate”, “heavy” or “very heavy” and the level of the alert (amber, red or black). The heat index uses data that considers relative humidity, the intensity of sunlight, temperature and hospitalisation rate.</p>



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<p>Workers deemed to be involved in “very heavy” workloads during an amber alert will be recommended to take 45 minutes of rest after working 15 minutes every hour. Those involved in this level of intense physical activity are advised to cease work completely if the HKHI hits 32 or above – red and black warnings. Workers at lower intensity of physical labour would be advised to rest for varying periods of time (or even suspend work).</p>


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<p>The warning system is operated by the Labour Department with the Observatory assisting to broadcast the message, which can be received via the GovHK Notifications or MyObservatory mobile applications. The guidelines inherent in the warning system are only voluntary measures, though, and are not legally binding. A construction worker in Hong Kong lost his life from heatstroke this summer during an amber heat alert.</p>



<h3 class="wp-block-heading">Water everywhere</h3>



<p>The Department of Health’s Centre for Health Protection (CHP) consistently urges the community to take heed of necessary measures against heatstroke and sunburn in very hot weather. “The public should carry and drink plenty of water to prevent dehydration while engaging in outdoor activities,” warned a CHP spokesperson recently.</p>


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<p>The importance of staying properly hydrated during hot summer days has long been advocated by medical professionals. Water is known to perform vital functions such as regulating body temperature, flushing waste from the body, supporting a healthy immune system, lubricating and cushioning joints, as well as promoting healthy digestion and improving memory, alertness, mood and sleep quality.</p>



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<p>Some health experts suggest consuming 13 cups of beverages a day, including water. However, this total depends on the level of activity, climate and overall health. Hot and humid places mean people tend to sweat more and it is important to keep water on hand. Drinking before, during and after a workout is also essential.</p>



<h3 class="wp-block-heading">Dehydration danger</h3>


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<p>Tips for optimum hydration include ingesting a glass of water (about 8 fluid ounces) upon waking and before bedtime, drinking throughout the day, infusing water with slices of fruit, vegetables or herbs, and using a favourite water bottle to encourage fluid uptake.</p>



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<p>Not all liquids are recommended, though. “Those engaged in strenuous outdoor activities should avoid beverages containing caffeine, such as coffee and tea, as well as alcohol, as they speed up water loss through the urinary system,” said the CHP spokesperson.</p>


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<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-683x1024.jpg" alt="" class="wp-image-77421" width="512" height="768" srcset="https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-683x1024.jpg 683w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-187x280.jpg 187w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-768x1152.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-1024x1536.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-1365x2048.jpg 1365w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-200x300.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-800x1200.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/09/pexels-olga-volkovitskaia-17553785-scaled.jpg 1707w" sizes="(max-width: 512px) 100vw, 512px" /></figure></div>


<p>The World Health Organization (WHO) advises to check the colour of urine, and to drink more if it is dark. They warn against drinking distilled water as it leaches all-important electrolytes.</p>



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<p>Apart from dark urine, there are a multitude of signs of possible dehydration such as thirst, flushed skin, headache, fatigue, increased body temperature, dizziness, irritability, constipation and nausea. Possible options to try to alleviate the situation include drinking electrolyte-infused water, Pedialyte, Gatorade, coconut water and watermelon, which contains 92 percent water.</p>



<h3 class="wp-block-heading">Combatting heatstroke</h3>



<p>Some groups are more vulnerable to heatstroke than others. According to the CHP, children, the elderly, the obese and those with chronic illnesses, such as heart disease or high blood pressure, “should pay special attention”.</p>


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<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-844x1024.jpg" alt="" class="wp-image-77417" width="633" height="768" srcset="https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-844x1024.jpg 844w, https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-231x280.jpg 231w, https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-768x932.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-1266x1536.jpg 1266w, https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-1687x2048.jpg 1687w, https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-200x243.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/09/lemonade_p_clip-800x971.jpg 800w" sizes="(max-width: 633px) 100vw, 633px" /></figure></div>


<p>These <strong>dos</strong> and <strong>dont&#8217;s</strong> will help reduce the risk of heatstroke:</p>



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<ul>
<li>&#8211; Wear loose and light-coloured clothing to reduce heat absorption and facilitate sweat evaporation and heat dissipation.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Avoid vigorous exercise and prolonged activities like hiking or trekking as heat, sweating and exhaustion can place additional demands on the physique.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Perform outdoor activities in the morning or the late afternoon.</li>
</ul>



<p></p>



<ul>
<li>&#8211; For indoor activities, open all windows, use a fan or use air-conditioning to maintain good ventilation.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Do not stay inside a parked vehicle.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Reschedule work to cooler times of the day. If working in a hot environment is inevitable, introduce shade in the workplace where practicable.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Start work slowly and pick up the pace gradually. Move to a cool area for rest at regular intervals to allow the body to recuperate.</li>
</ul>



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<p>The WHO advises keeping a good supply of medicines, batteries and frozen or tinned food at home to avoid frequent trips to the shops during especially hot days.</p>


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<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-684x1024.jpg" alt="" class="wp-image-77415" width="513" height="768" srcset="https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-684x1024.jpg 684w, https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-187x280.jpg 187w, https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-768x1150.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-1026x1536.jpg 1026w, https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-1368x2048.jpg 1368w, https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-200x299.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-800x1198.jpg 800w, https://www.gafencushop.com/wp-content/uploads/2023/09/FOOD_p-scaled.jpg 1710w" sizes="(max-width: 513px) 100vw, 513px" /></figure></div>


<h3 class="wp-block-heading">Sunlight protection</h3>



<p>As the sun blares down on these days of increasing heat, the Ultraviolet (UV) Index released by the Hong Kong Observatory is a helpful tool. When the UV Index is high (6 or above), avoid direct exposure of the skin and the eyes to sunlight.</p>


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<figure class="aligncenter size-large is-resized"><img decoding="async" loading="lazy" src="https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-1024x683.jpg" alt="" class="wp-image-77414" width="768" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-1024x683.jpg 1024w, https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-420x280.jpg 420w, https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-768x512.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-1536x1024.jpg 1536w, https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-2048x1365.jpg 2048w, https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/09/Cream14-800x533.jpg 800w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>The following measures will help protect against UV damage when out in the sun:</p>



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<ul>
<li>&#8211; Wear long-sleeved and loose-fitting clothes.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Wear a wide-brimmed hat or use an umbrella.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Seek a shaded area.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Don UV-blocking sunglasses.</li>
</ul>



<p></p>



<ul>
<li>&#8211; Apply liberally a broad-spectrum sunscreen lotion with a sun protection factor (SPF) of 15 or above, and reapply after swimming, sweating or towelling off.</li>
</ul>



<p></p>



<ul>
<li>&#8211; When using a DEET-containing insect repellent, put on sunscreen first, then the repellent.</li>
</ul>



<h3 class="wp-block-heading">Cold comfort</h3>



<p>While there is plenty for the public to do and be aware of to adapt to extreme heat, measures on an individual level and government action plans like those adopted in Hong Kong do not tackle the root cause of the problem. Global warming is a result of climate change generated most significantly by greenhouse gas emissions. Until we get serious about curtailing these, our heat stress is only going to get worse.</p>


Heat Resistance: Tips to keep hydrated and avoid heatstroke as the world gets rapidly warmer


<p>Debate about the benefits of power napping has raged for years, but recent research suggests those who enjoy a daytime snooze can nod off knowing it is likely doing some good. A study conducted by UCL in the UK and the University of the Republic in Uruguay found regular catnaps can increase the size of the brain and perhaps thereby delay the ageing process.</p>



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<p>Published in June in Sleep Health, the journal of the UK’s National Sleep Foundation, the research project considered whether there was an association between daytime napping, cognitive function and brain volume, as had been suggested by previous purely observational studies. In welcome news for nappers, its conclusions indicated a causal link between habitual power naps and larger total brain volume.</p>


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<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/08/student-4127340_1280.jpg" alt="catnaps" class="wp-image-77174" srcset="https://www.gafencushop.com/wp-content/uploads/2023/08/student-4127340_1280.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/08/student-4127340_1280-420x280.jpg 420w, https://www.gafencushop.com/wp-content/uploads/2023/08/student-4127340_1280-200x133.jpg 200w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>The results of this randomisation study have deepened our understanding of daytime nap frequency, cognitive function and structural brain outcomes. Yet they also highlight the need for further research. Brain areas that determine factors such as alertness may also be affected by napping. Exploring whether there is any association between catnaps and other measures of brain health and cognitive function like hippocampal volume, reaction time and visual processing is the next task for scientists.</p>



<h3 class="wp-block-heading">Bigger brains</h3>



<p>The joint university research project used data from people aged 40 to 69 and involved a gene variation measurement technique called Mendelian randomisation. Previous studies have identified 97 snippets of DNA – the genetic code with which we are born – concerned with people’s likelihood of habitual napping. Genetic data and magnetic resonance imaging (MRI) scans drawn from more than 35,000 individuals taking part in a larger UK Biobank study were then used to compare measures of brain health and cognition of people who were genetically programmed to nap against those who were not programmed this way. Analysis suggested a larger total brain volume for those who were programmed to nap.</p>


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<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/08/woman-5903824_1280.jpg" alt="catnaps" class="wp-image-77175" srcset="https://www.gafencushop.com/wp-content/uploads/2023/08/woman-5903824_1280.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/08/woman-5903824_1280-420x280.jpg 420w, https://www.gafencushop.com/wp-content/uploads/2023/08/woman-5903824_1280-200x133.jpg 200w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>In an indication that regular nappers are less prone to brain shrinkage, the study found that their brains were about 15 cubic centimetres larger – the equivalent of delaying ageing in the brain by between 2.6 and 6.5 years. With good brain health comes a lower risk of dementia and other diseases.</p>



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<p>UCL researcher Dr Victoria Garfield said their “exciting findings” suggest that everybody could potentially benefit from napping. She also pointed out that this health benefit is relatively easy to try out compared to other forms of activity often recommended to improve well-being, such as vigorous exercise. She hoped the study would reduce any stigma about taking an afternoon nap.</p>



<h3 class="wp-block-heading">Napping culture</h3>



<p>The concept of catnaps during the workday is more culturally acceptable in some parts of the world than others. Spain, for instance, has long embraced the tradition of a siesta. This is especially true in the smaller, rural communities of Andalucía and other regions where many people still eat at home and then retire for a nap in the searing afternoon heat. However, the traditional siesta is now much less common in the larger cities. Here, a regular 9 a.m.-5 p.m. routine tends to be followed, and napping is not really part of the modern career culture.</p>


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<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="500" height="548" src="https://www.gafencushop.com/wp-content/uploads/2023/08/japan-napping-at-work-wont-get-you-fired-in-fact-t_rgb.jpg" alt="nap time" class="wp-image-77176" srcset="https://www.gafencushop.com/wp-content/uploads/2023/08/japan-napping-at-work-wont-get-you-fired-in-fact-t_rgb.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2023/08/japan-napping-at-work-wont-get-you-fired-in-fact-t_rgb-255x280.jpg 255w, https://www.gafencushop.com/wp-content/uploads/2023/08/japan-napping-at-work-wont-get-you-fired-in-fact-t_rgb-200x219.jpg 200w" sizes="(max-width: 500px) 100vw, 500px" /></figure></div>


<p>Hong Kong and China also have a napping culture. In some shops and offices, workers set up a sleeping pillow and snooze for 15 minutes or half an hour. An ex-pat British businessman who preferred not to be named said he once thought there was a power cut at a factory in China as the lights went out suddenly after lunch had been served. “Oh, no, we turn the lights out so the workers can have their nap,” he was politely informed by the foreman.</p>



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<p>Sleeping is a fundamental component of health. An assistant professor in the Behavioural Science Group at Warwick University, Dr Mattie Toma, says that companies in the UK should consider giving their staff the chance to nap. Her own research has found that workers in India who snoozed in the afternoon were more productive, and the habit boosted levels of attention and well-being.</p>



<h3 class="wp-block-heading">Past snoozers</h3>



<p>Indeed, two of the UK’s former prime ministers were famous nappers – Winston Churchill and Margaret Thatcher. During the Second World War, Churchill would often take a 20-minute nap in the afternoon, his “refreshment of blessed oblivion” so vital to renew his vigour. Thatcher reportedly only slept for four or five hours at night but made up for it with catnaps in the back of her official car. American presidents John F. Kennedy, Ronald Reagan and Bill Clinton were all known to enjoy 40 winks, though Reagan would not readily admit that he took said snoozes.</p>


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<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="576" src="https://www.gafencushop.com/wp-content/uploads/2023/08/spain-2010-178_p_rgb.jpg" alt="catnaps" class="wp-image-77177" srcset="https://www.gafencushop.com/wp-content/uploads/2023/08/spain-2010-178_p_rgb.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/08/spain-2010-178_p_rgb-373x280.jpg 373w, https://www.gafencushop.com/wp-content/uploads/2023/08/spain-2010-178_p_rgb-200x150.jpg 200w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>This latest research should erode any remaining stigma surrounding catnaps. Even Einstein was thought to have a power nap, and many well-being experts including British workplace stress-management guru Carole Spiers suggest that a short nap of 15 to 20 minutes is sufficient to reenergise you. According to some studies, though, having a nap too late in the afternoon may disturb your nighttime rest, so laying down tools and your head before 3 p.m. is probably ideal.</p>



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<p class="has-text-color" style="color:#ba1414"><strong>Also Read: </strong><a href="https://igafencu.com/articles/sleep-chronotypes" target="_blank" rel="noreferrer noopener">The Science of Sleep Chronotypes: Unveiling the Secrets of Our Internal Clocks</a></p>


Sleep Revived: Apparently, those who snooze win – new research suggests habitual napping enlarges the brain


<p>Sleep is an essential part of our lives, as it rejuvenates our bodies and minds, allowing us to wake up refreshed and ready to go through a new day. However, not everyone sleeps at the same time or sticks to the same sleep patterns. Understanding how our internal clocks affect our sleep-wake patterns and overall well-being will help us determine our sleep chronotype and allow us to increase our productivity and make the best out of the day. So here is all the science behind sleep chronotypes.</p>



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<p class="has-text-color" style="color:#ba1414"><strong>Also Read:</strong> <a href="https://igafencu.com/articles/sleep-music" target="_blank" rel="noreferrer noopener">Playlists that can help you fall asleep in 10 minutes – the connection between sleep and music</a></p>



<h3 class="wp-block-heading">What is a sleep chronotype?</h3>


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<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/08/break-4491214_1280-1.jpg" alt="" class="wp-image-77053" srcset="https://www.gafencushop.com/wp-content/uploads/2023/08/break-4491214_1280-1.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/08/break-4491214_1280-1-420x280.jpg 420w, https://www.gafencushop.com/wp-content/uploads/2023/08/break-4491214_1280-1-200x133.jpg 200w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>Sleep chronotype refers to an individual&#8217;s preferred timing for sleep and wakefulness throughout 24 hours. While some people are more active in the morning with their energy draining towards the evening hours, some have high levels of energy around sunset, and then there are others who have different biological clocks, or as scientists call it, circadian rhythms.</p>



<h3 class="wp-block-heading">What are the four sleep chronotypes?</h3>


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<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="342" src="https://www.gafencushop.com/wp-content/uploads/2023/08/lion-3317566_1280-1.jpg" alt="" class="wp-image-77054" srcset="https://www.gafencushop.com/wp-content/uploads/2023/08/lion-3317566_1280-1.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/08/lion-3317566_1280-1-629x280.jpg 629w, https://www.gafencushop.com/wp-content/uploads/2023/08/lion-3317566_1280-1-200x89.jpg 200w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>The <a href="https://www.amazon.com/Power-When-Discover-Chronotype-Lunch/dp/0316391263?" target="_blank" rel="noreferrer noopener">most common way of describing a person’s chronotype</a> is by comparing their daily circadian rhythms to the biological clock of animals. In that regard, four animals are usually used for reference and these include the lion, the bear, the wolf and the dolphin.</p>



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<p><strong>Lion</strong> – These are people who wake up early in the morning and go to bed early. They are more productive before lunchtime but get tired around the evening, thus making it hard for them to partake in social events in the evening.</p>



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<p><strong>Bear</strong> – Nearly 55 per cent of the human population fall under this category and their clock depends on the sun, as in, they wake up around sunrise and their activity levels decline by night. They are energetic in the forenoon and the evening, making it easy for them to work well during the day and attend events in the evening without feeling too tired.</p>


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<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/08/bear-1383980_1280-1.jpg" alt="" class="wp-image-77055" srcset="https://www.gafencushop.com/wp-content/uploads/2023/08/bear-1383980_1280-1.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/08/bear-1383980_1280-1-420x280.jpg 420w, https://www.gafencushop.com/wp-content/uploads/2023/08/bear-1383980_1280-1-200x133.jpg 200w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p><strong>Wolf</strong> – Also considered the night owl, these people prefer to go to bed late in the night and wake up late. They are more productive during the afternoons. As a result, a 9-to-5 work schedule may not suit them.</p>



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<p><strong>Dolphin</strong> – People with insomnia are generally part of this chronotype because, like this animal that is half awake while it sleeps to protect itself from predators, these people do not sleep well. Their sleep schedule may not follow a certain pattern every day, and they are highly active in the evenings.</p>



<h3 class="wp-block-heading">What is the science behind sleep chronotypes?</h3>


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<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="490" src="https://www.gafencushop.com/wp-content/uploads/2023/08/wolf-6464131_1280-1.jpg" alt="" class="wp-image-77056" srcset="https://www.gafencushop.com/wp-content/uploads/2023/08/wolf-6464131_1280-1.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/08/wolf-6464131_1280-1-439x280.jpg 439w, https://www.gafencushop.com/wp-content/uploads/2023/08/wolf-6464131_1280-1-200x128.jpg 200w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>Numerous scientific studies have sought to understand the impact of sleep chronotypes on various aspects of our lives. One study, titled ‘Epidemiology of the human circadian clock,’ conducted by T Roenneberg and others found that sleep chronotypes were influenced by a person’s genes, with certain genetic variations increasing a person’s productivity in the morning or evening.</p>



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<p>Another <a href="https://pubmed.ncbi.nlm.nih.gov/21829643/" target="_blank" rel="noreferrer noopener">study conducted by neuroscientist Valérie Mongrain</a> and her team revealed that individuals with distinct chronotypes exhibit differences in brain activity during sleep, potentially affecting their cognitive level and emotional quotient.</p>


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<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="576" src="https://www.gafencushop.com/wp-content/uploads/2023/08/dolphin-806359_1280-1.jpg" alt="" class="wp-image-77057" srcset="https://www.gafencushop.com/wp-content/uploads/2023/08/dolphin-806359_1280-1.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/08/dolphin-806359_1280-1-373x280.jpg 373w, https://www.gafencushop.com/wp-content/uploads/2023/08/dolphin-806359_1280-1-200x150.jpg 200w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>Given the number of studies that have been conducted regarding sleep chronotypes, it has sparked conversations and debates among researchers, healthcare professionals, and society as a whole. Some argue that understanding and respecting individual sleep chronotypes can lead to improved well-being and productivity. They advocate for flexible scheduling of work and school hours, allowing individuals to align their activities with their natural sleep preferences. This approach is believed to yield better cognitive performance, mental health, and overall satisfaction.</p>



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<p>On the other hand, critics argue that accommodating<a href="https://sleepdoctor.com/sleep-quizzes/chronotype-quiz/" target="_blank" rel="noreferrer noopener"> individual sleep chronotypes</a> on a large scale may not be practical and cost-effective, given the societal structures and demands. They believe that promoting good sleep hygiene, irrespective of one&#8217;s sleep chronotype, can mitigate some of the negative effects associated with sleep deprivation. They suggest maintaining consistent sleep schedules, creating a conducive sleep environment, and developing healthy sleep habits, such as avoiding electronic devices before bedtime.</p>


The Science of Sleep Chronotypes: Unveiling the Secrets of Our Internal Clocks


<p>Spending long working days almost constantly deskbound is known to be bad for health. Combine that with little or no exercise outside the office and the deleterious effects on our health are worsened.</p>



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<p>According to a study published in The Lancet, insufficient physical activity is a leading risk factor for non-communicable diseases and has a negative effect on mental health and quality of life. Sitting down too much can trigger weight gain and back pain, create blood clots, induce heart attacks and have been linked to cancer. Another study conducted by BMC Public Health suggests an unwanted association between sitting time and anxiety.</p>



<h3 class="wp-block-heading">Why people do not exercise</h3>


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<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/07/pexels-olia-danilevich-4974907-1.jpg" alt="" class="wp-image-76409" srcset="https://www.gafencushop.com/wp-content/uploads/2023/07/pexels-olia-danilevich-4974907-1.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/07/pexels-olia-danilevich-4974907-1-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/07/pexels-olia-danilevich-4974907-1-420x280.jpg 420w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>Physiotherapist Terence Tsang believes it can be difficult for individuals with sedentary lifestyles to break the habit of sitting for long periods and incorporate more physical activity into their daily routines. He also says many people lead busy lives and have demanding work schedules or family responsibilities, which can make it difficult to find time for exercise.</p>



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<p>Some may simply lack motivation to exercise, especially if they do not enjoy physical activity or see immediate results. “Other people may have pre-existing health conditions that make exercise challenging or uncomfortable,” he says.</p>



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<p>He lists a whole range of potential health and physical effects of a sedentary lifestyle – from heart disease, stroke and type 2 diabetes to weak heart muscles and poor circulation.</p>



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<p>Inactivity can also result in muscle weakness and loss, poor bone density and an increasing risk of falls and injuries. Inactivity can spur weight gain and obesity too, as well as mental health issues.</p>



<h3 class="wp-block-heading">Minimum requirement</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/07/online-Yoga-tablet.png" alt="" class="wp-image-76405" srcset="https://www.gafencushop.com/wp-content/uploads/2023/07/online-Yoga-tablet.png 768w, https://www.gafencushop.com/wp-content/uploads/2023/07/online-Yoga-tablet-200x133.png 200w, https://www.gafencushop.com/wp-content/uploads/2023/07/online-Yoga-tablet-420x280.png 420w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>According to the World Health Organization, adults should aim to engage in at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous aerobic exercise per week, or a combination of both. A British doctor recently told the BBC that the barest minimum someone should aim for is 5,000 to 6,000 steps a day. He also believes there are improvements to our health if the pace of the steps increases.</p>



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<p>A study published in journals of the American Medical Association backs up this advice. It involved 78,500 individuals and found that completing up to 10,000 steps per day may be associated with a lower risk of mortality, and cancer and cardiovascular disease (CVD) incidence. Furthermore, steps performed at a higher cadence may prompt additional risk reduction.</p>



<h3 class="wp-block-heading">Short-burst benefits</h3>


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<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/07/Running-in-Stairs_p.jpg" alt="" class="wp-image-76407" srcset="https://www.gafencushop.com/wp-content/uploads/2023/07/Running-in-Stairs_p.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/07/Running-in-Stairs_p-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/07/Running-in-Stairs_p-420x280.jpg 420w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>Research presented in Nature Medicine also highlighted the benefits of sudden bursts of activity like running to catch a train or doing household chores vigorously. The study concluded that as few as two or three bouts of such unplanned exercise per day, even if they last just a couple of minutes, can substantially lower CVD and cancer mortality risk. Standing for an extra two hours a day is also thought to have some benefits.</p>



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<p>“It’s important to remember that any amount of physical activity is better than none,” says Tsang. “Even small amounts of physical activity throughout the day can have a positive impact on overall health and wellbeing.”</p>



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<p>For people who are busy, Tsang advises that there are several ways to squeeze in more steps and exercise. “Take short breaks throughout the day to stand up, stretch and walk around. Even a few minutes of physical activity can help improve circulation and boost energy levels,” he says.</p>



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<p>“Consider walking or biking to work instead of driving or taking public transportation,” he adds, noting that getting off one MTR stop earlier than usual and walking from there to the office could be an alternative.</p>



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<p>Another quick and easy way to get some extra steps and improve cardiovascular health would be to use the stairs whenever possible rather than taking the lift or escalator. “Using a pedometer or fitness tracker can help you track your steps and monitor your physical activity throughout the day,” he says. “This can be a helpful tool for staying motivated and achieving your fitness goals.”</p>



<h3 class="wp-block-heading">Moderate vs vigorous activity </h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/07/large-_-high-res-city-exercise.jpg" alt="" class="wp-image-76403" srcset="https://www.gafencushop.com/wp-content/uploads/2023/07/large-_-high-res-city-exercise.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/07/large-_-high-res-city-exercise-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/07/large-_-high-res-city-exercise-420x280.jpg 420w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>Any physical activity that raises your heart rate and makes you breathe harder can be considered health-boosting moderate-intensity exercise. Walking at a moderate pace can be an excellent way to clock up physical activity; Tsang advises aiming for a pace that ups your heart rate and makes you feel slightly out of breath.</p>



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<p>He cites other activities: “Cycling can be a great way to get cardiovascular exercise. You can ride a bicycle outdoors or use a stationary bike indoors. Swimming is a low-impact exercise that can be great for people with joint pain. It can also provide a full-body workout. Dancing can be a fun and enjoyable way to get physical activity. It can also improve flexibility, balance and coordination.”</p>



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<p>Tsang notes that hiking can provide both physical and mental health benefits, while yoga can improve flexibility, strength and balance, plus help reduce stress and elevate mood.</p>



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<p>“Moderate-intensity activities such as brisk walking and cycling at a moderate pace can provide health benefits like improved cardiovascular health, muscle strength and bone density, and can reduce the risk of chronic diseases such as heart disease, stroke and diabetes,” he notes. “Vigorous activities such as high-intensity workouts, running, jumping rope can provide additional health benefits like improved fitness levels, greater calorie burn and better weight management.”</p>



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<p>The choice between moderate and vigorous activity ultimately depends on personal preference. “It’s important to choose activities that are enjoyable and sustainable over the long term, as this is more likely to lead to a consistent physical-activity routine,” he says.</p>



<h3 class="wp-block-heading">Wider health picture</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="503" src="https://www.gafencushop.com/wp-content/uploads/2023/07/online-Happy-hiker.png" alt="" class="wp-image-76404" srcset="https://www.gafencushop.com/wp-content/uploads/2023/07/online-Happy-hiker.png 768w, https://www.gafencushop.com/wp-content/uploads/2023/07/online-Happy-hiker-200x131.png 200w, https://www.gafencushop.com/wp-content/uploads/2023/07/online-Happy-hiker-428x280.png 428w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>Tsang also stresses that physical activity is just one component of a healthy lifestyle and that eating a balanced diet, getting enough sleep, managing stress, and avoiding tobacco and excessive alcohol consumption are also important. He recommends consulting a healthcare professional before starting a new exercise routine.</p>


Staying idle is far from ideal – why busy people should fit in exercise every day


<p>‘Antioxidants’ is a word that has been constantly mentioned in the skincare industry with more companies manufacturing products that contain green tea extracts, vitamin C, vitamin E and other compounds that have antioxidants in them. The chemical is praised for its anti-ageing properties and for preventing the epidermis layer from being damaged. As essential as it is for your skin, antioxidants are also crucial for a healthy body, so here is (almost) everything you should know about antioxidants.</p>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/06/beautiful-senior-woman-in-bathrobe-applying-natura-2022-11-17-12-14-32-utc.jpg" alt="" class="wp-image-76231" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/beautiful-senior-woman-in-bathrobe-applying-natura-2022-11-17-12-14-32-utc.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/beautiful-senior-woman-in-bathrobe-applying-natura-2022-11-17-12-14-32-utc-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/beautiful-senior-woman-in-bathrobe-applying-natura-2022-11-17-12-14-32-utc-420x280.jpg 420w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>In order to understand antioxidants and their role better, it is necessary to know about free radicals.</p>



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<p>Free radicals are atoms that are produced as a result of the body’s natural chemical reactions caused by factors such as stress, alcohol, smoking, and UV rays and believe it or not, even exercising can contribute to the production of free radicals.</p>



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<p>These loose atoms that freely move around the body tend to capture the electrons from the other cells in the body which can lead those cells to lose their function gradually. This condition is scientifically referred to as oxidant stress and it can cause havoc to the human body, eventually resulting in cancer, cardiovascular diseases and more medical problems.</p>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="511" src="https://www.gafencushop.com/wp-content/uploads/2023/06/young-asian-woman-doing-exercise-outdoors-2022-02-02-03-56-48-utc.jpg" alt="" class="wp-image-76232" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/young-asian-woman-doing-exercise-outdoors-2022-02-02-03-56-48-utc.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/young-asian-woman-doing-exercise-outdoors-2022-02-02-03-56-48-utc-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/young-asian-woman-doing-exercise-outdoors-2022-02-02-03-56-48-utc-421x280.jpg 421w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>To tackle this issue, antioxidants donate their electrons to the free radicals so that they do not steal the electrons from the other cells. While this may sound counterintuitive with the antioxidants losing their electrons, this actually does not cause any damage to them.</p>



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<p>Antioxidants are naturally occurring in our body but as we grow old, the body generates them in lesser quantity thus having to depend on foods for it. An antioxidant-rich diet is particularly essential during summer because more UV rays enter the body thus increasing the production of free radicals.</p>



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<p>Fortunately, it is very convenient to add antioxidants to your diet because there are plenty of foods that have the substance in them. Here are some ways to implement them in your daily meals.</p>



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<p class="has-text-color" style="color:#ba1414"><strong>Also Read: </strong><a href="https://igafencu.com/articles/meal-plans" target="_blank" rel="noreferrer noopener">Tasty, tailored, diet-conscious repasts delivered to the door save time in busy lives</a></p>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/06/healthy-foods-high-in-antioxidants-2021-08-30-20-28-50-utc.jpg" alt="" class="wp-image-76233" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/healthy-foods-high-in-antioxidants-2021-08-30-20-28-50-utc.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/healthy-foods-high-in-antioxidants-2021-08-30-20-28-50-utc-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/healthy-foods-high-in-antioxidants-2021-08-30-20-28-50-utc-420x280.jpg 420w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<h3 class="wp-block-heading">Berries</h3>



<p>Add some berries to your morning cup of cereal, yoghurt or smoothie. While strawberries, cranberries and raspberries are good picks, blueberries are the best choice as they contain the most amount of antioxidants in them.</p>



<h3 class="wp-block-heading">Nuts</h3>



<p>Try snacking on a handful of nuts such as pecans, chestnuts and walnuts which are not only a great source of antioxidants but also healthy fats.</p>



<h3 class="wp-block-heading">Dark Chocolate</h3>



<p>Choose dark chocolate as a dessert for your post-meal cravings as it is certainly a healthier alternative to other types of chocolates due to the high amount of cocoa in them. In addition to supplying antioxidants to the body, dark chocolate also contributes to a healthy heart.</p>



<h3 class="wp-block-heading">Salads</h3>



<p>If you love salads, then load them with spinach or kale which are both excellent sources of antioxidants. You can even add a few slices of carrots which have the antioxidant-rich chemical called carotenoids that give the vegetable its orange colour. Even sweet potatoes have carotenoids in them so if you are a fan of this root vegetable then you can have it roasted, boiled or however you like it.</p>



<h3 class="wp-block-heading">Meat</h3>



<p>Meat lovers can always depend on certain meats like chicken, pork and beef to replenish their bodies with antioxidants.</p>


Delicious Defense: How Antioxidant-Rich Foods Can Shield Your Body From Harmful Free Radicals


<p>Electronic Muscle Stimulators, often referred to as EMS, are becoming more popular as a machine that helps athletes and fitness enthusiasts to improve their performance and physical fitness. Traditionally used in rehabilitation centres and physical therapy sessions, EMS machines have now found a place in the fitness industry with some gyms including the tool in their training. With EMS workouts often advertised to give great results in a short duration, it is quite intriguing to many, so here is everything you should know about EMS before you use one.</p>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/06/ems-for-increase-energy-2022-04-29-00-20-24-utc.jpg" alt="" class="wp-image-76207" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/ems-for-increase-energy-2022-04-29-00-20-24-utc.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/ems-for-increase-energy-2022-04-29-00-20-24-utc-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/ems-for-increase-energy-2022-04-29-00-20-24-utc-420x280.jpg 420w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>The EMS machines used in fitness centres generally come in the form of a vest or shorts that can be worn by the individual. It targets specific muscles, such as the abs, glutes, and quadriceps. It works by generating small electrical impulses to stimulate muscle contractions. These contractions are similar to those produced during exercise and can help individuals to gain greater muscle mass, strength, and endurance without engaging in physically demanding activities.</p>



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<p>Given that EMS workouts are more effective than regular workouts, a person would typically only need about 15 minutes of training with the machine. But even that short duration can be very intensive and tiring because the electric stimulation acts as a resistance.</p>



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<p>In addition to this, EMS has other benefits that contribute to improving fitness levels. It helps the inactive muscles in the body by preventing them from thinning (a condition called muscle atrophy) by stimulating affected muscles that aren&#8217;t being used regularly. It also enables the body to increase blood flow to the affected areas, increase endorphins, that help with relieving pain, and release inflammation and tension.</p>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="513" src="https://www.gafencushop.com/wp-content/uploads/2023/06/ems-training-girl-doing-exercises-in-a-suit-with-2022-02-02-20-49-13-utc.jpg" alt="" class="wp-image-76208" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/ems-training-girl-doing-exercises-in-a-suit-with-2022-02-02-20-49-13-utc.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/ems-training-girl-doing-exercises-in-a-suit-with-2022-02-02-20-49-13-utc-200x134.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/ems-training-girl-doing-exercises-in-a-suit-with-2022-02-02-20-49-13-utc-419x280.jpg 419w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p><a href="https://www.jstage.jst.go.jp/article/jpts/27/1/27_jpts-2014-277/_pdf" target="_blank" rel="noreferrer noopener">Research</a> conducted by two South Korean universities proved that young women who received high-frequency current therapy lost a significant amount of abdominal fat after a six-week session. Despite such studies that have been conducted to prove the effectiveness of employing an EMS machine during workouts, there is not enough scientific proof that shows the efficacy of EMS in comparison to regular exercises.</p>



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<p>Moreover, some individuals are advised not to use EMS depending on certain health statuses such as if they wear a pacemaker or are pregnant.</p>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/06/checking-ems-costume-2022-04-27-07-36-17-utc.jpg" alt="" class="wp-image-76205" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/checking-ems-costume-2022-04-27-07-36-17-utc.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/checking-ems-costume-2022-04-27-07-36-17-utc-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/checking-ems-costume-2022-04-27-07-36-17-utc-420x280.jpg 420w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<p>Besides, individuals have to be extra careful while using the machine because when the machine is placed incorrectly, it can cause muscle strain, sprains, spasms or even injuries. That is why it is crucial to consult a professional trainer before incorporating electronic muscle stimulation into your fitness routine. The trainer can guide on using the EMS machine correctly, and ensure that the electrodes are correctly placed.</p>



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<p>If you do not have any medical conditions that limit you from using the machine and you would like to start using one, there are some fitness centres in Hong Kong that provide the service.</p>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/06/ems-device-for-fit-body-2022-04-28-03-34-48-utc.jpg" alt="" class="wp-image-76206" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/ems-device-for-fit-body-2022-04-28-03-34-48-utc.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/ems-device-for-fit-body-2022-04-28-03-34-48-utc-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/ems-device-for-fit-body-2022-04-28-03-34-48-utc-420x280.jpg 420w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<h3 class="wp-block-heading">EMS Fitness Limited</h3>



<p>Certified trainers help you tone your entire body by making you do low-intensity exercises while wearing the machine.</p>



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<p><strong>Price: </strong>Starting at HK$6200 for 10 sessions<br><strong>Duration of one session:</strong> 20 minutes<br><strong>Location: </strong>10A, Carfield Building 77, Wyndham Street, Hong Kong​<br>Click <a href="https://ems-fitness.hk/" target="_blank" rel="noreferrer noopener">here</a> to make your booking.</p>



<h3 class="wp-block-heading">Sixpad Station</h3>



<p>Here the EMS training is more technology-advanced with this fitness centre also using a digital mirror that ensures that you do each step of the workout more precisely.</p>



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<p><strong>Price: </strong>Starting at HK$2560 for 4 sessions<br><strong>Duration of one session: </strong>15 minutes<br><strong>Location:</strong> 327 &amp; 329, 3F, K11 Musea, 18 Salisbury Rd, Tsim Sha Tsui, Hong Kong<br>Click <a href="https://www.sixpad-station.hk/concept/" target="_blank" rel="noreferrer noopener">here</a> to make your booking</p>



<h3 class="wp-block-heading">Feelness Hong Kong</h3>



<p>Feelness offers a range of EMS programmes thus allowing people with different levels of fitness to find something more appropriate for them.</p>



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<p><strong>Price:</strong> HK$700 for 2 sessions<br><strong>Duration of one session:</strong> 20 minutes<br><strong>Location:</strong> 1/F, 87 Percival Street, Causeway Bay, Hong Kong<br>Click <a href="https://feelnesshk.com/prices/" target="_blank" rel="noreferrer noopener">here</a> to make your booking</p>


Can Electrical Muscle Stimulation Actually Work? A Deep Dive into EMS Training


<p>Staying hydrated is one of the most important things you can do for your health. While the usual recommendation is 6 to 8 glasses per day, a Harvard study found that these quantities actually depend on various factors such as the weather, medical conditions, age and activity level. That said, the body will need more water during the summer especially because we tend to lose water from the body through sweat.</p>



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<p>Not only does it help regulate body temperature, but it also aids in digestion, supports healthy skin, and helps flush out toxins. Despite its importance, many of us struggle to drink enough water throughout the day. Fortunately, there are many tasty and creative ways to stay hydrated beyond just drinking plain water. So here are some tips to stay hydrated.</p>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/06/fruits-and-vegetables-background-concept-2022-12-16-12-35-37-utc.jpg" alt="ways to stay hydrated" class="wp-image-76026" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/fruits-and-vegetables-background-concept-2022-12-16-12-35-37-utc.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/fruits-and-vegetables-background-concept-2022-12-16-12-35-37-utc-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/fruits-and-vegetables-background-concept-2022-12-16-12-35-37-utc-420x280.jpg 420w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<h3 class="wp-block-heading">Eat water-rich fruits</h3>



<p>Fruits and vegetables are certainly one of the healthiest and tastiest sources of hydration. Given the many options available, there is undoubtedly some fruit or vegetable for every person to include in their diet. Consume them either as a snack or have them in your daily meals and these foods can do more than just hydrate your body. Different produce are rich in different nutrients that are essential for the body to function healthily. Particularly, those fruits and vegetables containing potassium like watermelon, grapefruit, and spinach are more advantageous as they act as catalysts to keep the body hydrated by helping the cells to absorb water faster.</p>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/06/dehydrated-boy-sitting-with-water-bottle-during-ob-2021-08-28-17-22-14-utc.jpg" alt="ways to stay hydrated" class="wp-image-76025" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/dehydrated-boy-sitting-with-water-bottle-during-ob-2021-08-28-17-22-14-utc.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/dehydrated-boy-sitting-with-water-bottle-during-ob-2021-08-28-17-22-14-utc-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/dehydrated-boy-sitting-with-water-bottle-during-ob-2021-08-28-17-22-14-utc-420x280.jpg 420w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<h3 class="wp-block-heading">Pay attention to dehydration signals</h3>



<p>Drinking less than the required amount of water can lead to dehydration and the body usually has certain ways of showing this. Some signals include dry mouth, chapped lips, tiredness, bad breath and more. So next time, if you notice any of these signs, drink some water first before applying that lip balm.</p>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/06/alarm-clock-and-glass-of-water-on-blue-background-2021-09-02-21-42-54-utc.jpg" alt="ways to stay hydrated" class="wp-image-76024" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/alarm-clock-and-glass-of-water-on-blue-background-2021-09-02-21-42-54-utc.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/alarm-clock-and-glass-of-water-on-blue-background-2021-09-02-21-42-54-utc-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/alarm-clock-and-glass-of-water-on-blue-background-2021-09-02-21-42-54-utc-420x280.jpg 420w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<h3 class="wp-block-heading">Set reminders</h3>



<p>Though everyone knows how crucial it is to drink a lot of water, it can be quite easy to forget to do so especially if you are busy doing something else. One simple and great way to ensure that you intake water regularly throughout the day is to set reminders on your phone. There are even apps specially built for this purpose that allow you to set a daily target and the app will ring alarms at regular intervals reminding you to drink water on a regular basis.</p>



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<p>Another way to remind yourself to drink water frequently is to buy one of those motivational bottles that come with time marks and slogans that encourage you to reach your daily water intake goals.</p>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" loading="lazy" width="768" height="512" src="https://www.gafencushop.com/wp-content/uploads/2023/06/strawberry-and-basil-infused-water-on-wooden-table-2021-09-02-10-58-38-utc.jpg" alt="ways to stay hydrated" class="wp-image-76027" srcset="https://www.gafencushop.com/wp-content/uploads/2023/06/strawberry-and-basil-infused-water-on-wooden-table-2021-09-02-10-58-38-utc.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/06/strawberry-and-basil-infused-water-on-wooden-table-2021-09-02-10-58-38-utc-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/06/strawberry-and-basil-infused-water-on-wooden-table-2021-09-02-10-58-38-utc-420x280.jpg 420w" sizes="(max-width: 768px) 100vw, 768px" /></figure></div>


<h3 class="wp-block-heading">Try infused waters</h3>



<p>Water that is infused with flavours from herbs or fruits is also a nice way to ensure that you drink the optimal amount of water every day. They can also help with weight loss and digestion.</p>



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<p>You can either buy pre-infused water or make your own infused water by adding certain herbs or fruits to a large jar of water and leaving it for 5 to 8 hours depending on how flavourful you want the water to be. Once the infused water is ready, you can filter and drink the water.</p>



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<p>You can also purchase one of those infuser water bottles that have a special compartment with a filter in them for you to add some fruits or herbs to them, allowing the water to become concentrated with flavours throughout the day.</p>


Stay Cool and Hydrated: Tips to Beat the Heat and Quench Your Thirst


<p>With more than 7 million posts about matcha on Instagram, matcha is certainly one of the most popular superfoods which has often been raved about by nutritionists for its many health benefits. Its unique taste allows it to be enjoyed in the form of beverages and desserts. Despite its popularity and the large population of people who like matcha-flavoured edibles, few people have a basic knowledge of the vibrant green powder. So, here are five interesting facts to educate yourself about matcha.</p>


<div class="wp-block-image">
<figure class="aligncenter size-large"><img decoding="async" loading="lazy" width="1024" height="634" src="https://www.gafencushop.com/wp-content/uploads/2023/05/green-matcha-tea-2021-08-26-15-33-28-utc-1024x634.jpg" alt="matcha" class="wp-image-74582"/></figure></div>


<h4 class="wp-block-heading"><strong>Matcha&#8217;s history goes back to the 7th centur</strong>y</h4>



<p>Introduced during the Tang dynasty in China, green tea leaves were boiled and turned into bricks which were convenient to store and transport. These blocks were later powdered and consumed with water and salt. But it was only after the 10th century, this form of tea, or as we call it matcha today, started gaining worldwide popularity with a Japanese Buddhist monk named Eisai, who lived in China to learn about Zen Buddhism, introducing the tea to Japan. He sowed green tea seeds in the Kyoto region thus starting a new cultivation there.</p>


<div class="wp-block-image">
<figure class="aligncenter size-large"><img decoding="async" loading="lazy" width="1024" height="683" src="https://www.gafencushop.com/wp-content/uploads/2023/05/concept-of-japanese-tea-with-matcha-on-wooden-tabl-2022-01-18-23-32-24-utc-1024x683.jpg" alt="matcha" class="wp-image-74583"/></figure></div>


<h4 class="wp-block-heading"><strong>Differences between green tea and matcha stem from the cultivation</strong></h4>



<p>Both green tea and matcha are harvested from the tea plant which is scientifically known as the Camellia sinensis plant. However, the process by which matcha is harvested is different from the methods used to grow green tea. For starters, in order to produce the matcha, the tea plant is grown in a spot with no sunlight during the last few weeks. The leaves are then dried as quickly as possible ensuring that they don’t turn brown by coming in contact with oxygen. Following this, its veins and stems are removed so that the leaves can be ground into the powdered form which is the matcha powder.</p>


<div class="wp-block-image">
<figure class="aligncenter size-large"><img decoding="async" loading="lazy" width="811" height="1024" src="https://www.gafencushop.com/wp-content/uploads/2023/05/beating-matcha-2021-08-26-17-51-50-utc-811x1024.jpg" alt="matcha" class="wp-image-74581"/></figure></div>


<h4 class="wp-block-heading"><strong>Matcha is healthier than green tea</strong></h4>



<p>Given that when people drink matcha tea, they are consuming the tea leaves which were pulverised, matcha tends to have more health benefits than green tea which only consists of the essence from the tea leaves. Besides, matcha gets its name as a superfood because of its numerous advantages to one’s health. To list a few: it is rich in antioxidants; it is good for the heart; it acts as a catalyst for weight loss; and it prevents cancer.</p>


<div class="wp-block-image">
<figure class="aligncenter size-large"><img decoding="async" loading="lazy" width="1024" height="683" src="https://www.gafencushop.com/wp-content/uploads/2023/05/matcha-latte-2022-11-15-09-06-53-utc-1024x683.jpg" alt="matcha" class="wp-image-74584"/></figure></div>


<h4 class="wp-block-heading"><strong>Matcha keeps you awake for a longer period of time</strong></h4>



<p>The caffeine content in matcha can range anywhere between 20 &#8211; 45 milligrams in one gram of matcha powder and the high-quality ones which are often referred to as ceremonial grade matcha will have about 34 milligrams of caffeine. Despite containing lesser caffeine than coffee, matcha tends to keep you alert for a longer period of time in comparison to drinking a cup of coffee. This is because matcha contains a type of amino acid which slows down the absorption of caffeine, thereby when a person drinks matcha, the caffeine in it is released gradually keeping you energised for a longer period, unlike coffee which gives you a quick spike in energy levels but also wears out quickly.</p>


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<figure class="aligncenter size-large"><img decoding="async" loading="lazy" width="1024" height="683" src="https://www.gafencushop.com/wp-content/uploads/2023/05/matcha-2021-08-26-17-51-50-utc-1024x683.jpg" alt="matcha" class="wp-image-74580"/></figure></div>


<h4 class="wp-block-heading"><strong>Matcha is a wonderful skincare ingredient</strong></h4>



<p>In addition to the benefits one can reap from drinking a cup of matcha tea, matcha is also a wonderful ingredient to include in your skincare. Today’s beauty market boasts a range of matcha-infused products like foaming cleansers, toners, face creams, masks and more. This is due to matcha’s antioxidant content which helps to fight acne and prevent ultraviolet rays from entering the skin. Matcha also increases collagen production which helps you achieve clear and supple skin.</p>


Know Your Matcha – 5 Fascinating Facts About Matcha


<p>Whether it is the weather that won’t let you go outdoors for a run or a hike, or you simply prefer to do your regular exercises from the comfort of your home – working out in your home gym or doing pilates in your very own fitness room – it will be convenient and amazing to have something resourceful like a workout app to guide you through your workout sessions while understanding your fitness needs and goals. Here are the top five fitness platforms to help you lead a healthy and active lifestyle.</p>


<div class="wp-block-image">
<figure class="aligncenter size-large"><a href="https://fitonapp.com/" target="_blank" rel="noreferrer noopener"><img decoding="async" loading="lazy" width="1024" height="683" src="https://www.gafencushop.com/wp-content/uploads/2023/05/woman-taking-online-lesson-of-home-workout-2021-08-27-23-56-50-utc-1024x683.jpg" alt="fitness apps" class="wp-image-74445"/></a></figure></div>


<p><strong>Fit On</strong></p>



<p>Perfect for people who want to include short and effective workouts in between their busy schedules, Fit On boasts a variety of workout plans including pilates, stretching, toning, yoga, strength training and more that helps you to stay fit. What sets this fitness app apart is its line of celebrity trainers and certified fitness specialists who make each session very entertaining. Additionally, the app also allows you to find workout partners with whom you can stay motivated and encourage each other not to miss workouts.</p>


<div class="wp-block-image">
<figure class="aligncenter size-large"><a href="https://centr.com/" target="_blank" rel="noreferrer noopener"><img decoding="async" loading="lazy" width="1024" height="818" src="https://www.gafencushop.com/wp-content/uploads/2023/05/Screenshot-2023-05-22-124933-1024x818.jpg" alt="fitness apps" class="wp-image-74440"/></a></figure></div>


<p><strong>Centr</strong></p>



<p>It goes without saying that a Hollywood actor like Chris Hemsworth who played a superhero or has been voted as the People’s Sexiest Man Alive certainly pays extra attention to his physique and has only the best staff of personal trainers and nutritionists who help him achieve and maintain his sculpted physique. Founded by the Thor actor himself, Centr allows you to get the exact training by the same team who trains the Marvel actor.</p>


<div class="wp-block-image">
<figure class="aligncenter size-large"><a href="https://www.pure-online.com/en/" target="_blank" rel="noreferrer noopener"><img decoding="async" loading="lazy" width="1024" height="683" src="https://www.gafencushop.com/wp-content/uploads/2023/05/PURE-Online_Family-1024x683.jpeg" alt="fitness apps" class="wp-image-74442"/></a></figure></div>


<p><strong>Pure Online</strong></p>



<p>Pure Online is a technology-forward fitness platform equipped with an artificial intelligence program that allows you to ensure that you are following each step in the workout routine properly as guided by some of the top-class instructors from all over the world. The platform has a vast database of exercise and yoga videos of different fitness levels and durations that will also be updated on a regular basis which means you can keep your workouts new and fun every time.</p>


<div class="wp-block-image">
<figure class="aligncenter size-large"><a href="https://yoga-go.fit/" target="_blank" rel="noreferrer noopener"><img decoding="async" loading="lazy" width="1024" height="683" src="https://www.gafencushop.com/wp-content/uploads/2023/05/woman-doing-online-yoga-exercise-2022-11-17-15-22-56-utc-1024x683.jpg" alt="fitness apps" class="wp-image-74444"/></a></figure></div>


<p><strong>Yoga Go</strong></p>



<p>Yoga Go is a wellness app that is particularly built for people who choose yoga as their style of workout. From short sessions that can be completed in less than 10 minutes to extensive ones that are as long as 30 minutes, the yoga-centred app is catered to the needs of different individuals depending on your fitness goals – lose weight, build muscles or others – which the app will ask in advance so that all your workouts can be filtered and personalised to your needs.</p>


<div class="wp-block-image">
<figure class="aligncenter size-large"><a href="https://www.freeletics.com/en/" target="_blank" rel="noreferrer noopener"><img decoding="async" loading="lazy" width="1024" height="683" src="https://www.gafencushop.com/wp-content/uploads/2023/05/athletic-young-man-using-resistance-band-while-wor-2022-01-19-00-10-12-utc-1024x683.jpg" alt="fitness apps" class="wp-image-74446"/></a></figure></div>


<p><strong>Freeletics</strong></p>



<p>The apt way to describe Freeletics is that it is your very own personal trainer whom you can take with you anywhere you go as this bespoke workout app personalises your workout schedule according to your needs and lets you to workout anytime and anywhere regardless of whether you are empty-handed or have equipment with you. More importantly, Freeletics keeps track of your fitness journey while regularly asking for feedback ensuring that your workout plan is updated to match your fitness growth and abilities.</p>


The Best Workout Apps to Exercise at Home

<p>Working out is essential for a healthy lifestyle but on most days, it can be easy to ignore the required regular exercise, especially following a busy day at work. If only there was a way to feel encouraged to work out and have company while doing it, staying active could be much easier. One perfect solution is joining a group fitness activity and Gafencu has found the best ones for you.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-71156 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/group-of-young-people-spinning-in-the-gym-2021-08-28-17-04-07-utc-e1682568550173.jpg" alt="group fitness" width="768" height="512"></p>
<p><strong>Spinning Sessions</strong></p>
<p>Considered a sweat-inducing cardio workout that can get your heart pumped and lead you to drop some pounds, Spinning sessions are a perfect way to implement regular exercising in your life. Besides, spinning classes are always fun given that there is always some peppy song playing in the background with an encouraging instructor guiding you to push the wheels to the beat of the music. A couple of workout studios like Renation, Pure Fitness, Velocity and more offer these indoor cycling classes.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-71155 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/group-of-sporty-female-friends-running-outdoors-2023-02-17-02-14-14-utc-e1682568587418.jpg" alt="group fitness" width="768" height="527"></p>
<p><strong>Running and Strength Training Workouts</strong></p>
<p>Midnight Runners is a workout group based in different parts of the world,&nbsp; including a community in Hong Kong. Though the fitness group’s name mentions them as just runners, as their tagline describes, Midnight Runners does more than run. Between their jogs and sprints, they do some strength training. Midnight Runners usually meet up on Thursdays (7:00 PM) at Central and recommend that you come straight to the spot, wearing your workout clothes and shoes, ready to start stretching and running. You can always check their latest workout schedule on Heylo.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-71157 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/group-runners-run-2021-08-26-15-33-08-utc-e1682568620465.jpg" alt="group fitness" width="768" height="512"></p>
<p><strong>Trail Running</strong></p>
<p>If you are a nature lover who loves getting your regular dose of exercising in the outdoors, then you obviously don’t need an introduction to trail running which is typically running on a path that is enticingly surrounded by greenery letting you inhale fresh air throughout the run. Whether it is your first time or you are not new to it, joining a trail running group like the Trail Runners Association of Hong Kong will be a great way to find more people who share the same fitness interests as you.</p>
<h5>Also Read:&nbsp;<a href="https://www.gafencushop.com/igor-gal/" target="_blank" rel="noopener">Ultra Formidable – Tenacity of trail runner Igor Gal pushes him to the Peak</a></h5>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-71154 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/group-of-smiling-friends-hiking-with-backpacks-out-2022-01-18-23-40-11-utc-e1682568656472.jpg" alt="group fitness" width="768" height="512"></p>
<p><strong>Hiking</strong></p>
<p>Hong Kong may be known for its tall skyscraper buildings but it also has some picturesque hiking trails – one of the famous ones being the one leading to Victoria Peak. For those who would love to go on hikes but have not found the company to do so and don’t want to do it alone, then you can always join a hiking group. For instance, there is the Leisure Hike &amp; Simplylife which has formed a hiking community for people of different fitness levels.</p>
<p><img decoding="async" loading="lazy" class="aligncenter wp-image-71159 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/multi-generational-people-doing-yoga-class-at-city-2022-01-19-00-18-38-utc-e1682568696666.jpg" alt="group fitness" width="768" height="504"></p>
<p><strong>Outdoor Yoga</strong></p>
<p>For those of you who love to do yoga, why not elevate the experience by partaking in some outdoor yoga retreats? The perfect start for this is The Hideout, a wellness group that regularly conducts outdoor yoga events followed by brunch. Each session takes place at Mui Wo on Lantau Island but don’t worry the organisation arranges transport facilities for you to reach the spot. Make sure that you bring your own yoga mat and other necessities like water, sunscreen and a hand towel.</p>


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