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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.


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



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.


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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/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">Differences between green tea and matcha stem from the cultivation</h4>



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.


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<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">Matcha is healthier than green tea</h4>



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.


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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-latte-2022-11-15-09-06-53-utc-1024x683.jpg" alt="matcha" class="wp-image-74584"/></figure></div>


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



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.


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



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.

Know Your Matcha – 5 Fascinating Facts About Matcha

While it’s an undoubtedly popular concept among the more fad-minded in the contemporary health and fitness world, exactly how effective is intermittent fasting when it comes to weight loss and an overall improvement in health? Well, for one thing, it’s certainly easier to manage than you might expect. All it requires is a little self-discipline, though, if you were over-blessed with that you might not be worrying about any excess weight problem in the first place.&nbsp;



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The idea behind intermittent fasting is that, by restricting your food intake, your body will be obliged to deplete its fat reserves to meet your energy requirements. While glucose from carbohydrates is your body’s most direct fuel source, you burn fat to provide energy when glucose isn’t available. Inevitably, this is more likely to happen when your body’s level of food intake is relatively low.&nbsp;



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Essentially, intermittent fasting means scheduling for yourself periods when you refrain from eating. As it is not about what to eat, but only when to eat, it is not considered a diet per se. Although being mindful of what you eat will certainly deliver optimum outcomes, some studies have shown good results are still possible in instances where 14 hours of daily fasting are sustained without changing your normal food choices.&nbsp;



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That aside, let’s briefly consider the five supposed benefits of this particular practice.&nbsp;


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<h2 class="wp-block-heading">Weight Loss&nbsp;</h2>



Many of those who favour intermittent fasting do so in the belief that it will trigger a hormone reaction that catalyses weight loss. This is based on the notion that lower insulin levels, higher Human Growth Hormone levels and increased amounts of norepinephrine (noradrenaline) will increase the breakdown of body fat and facilitate its use to meet energy needs.&nbsp;



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According to one 2011 study, intermittent fasting also results in less muscle loss than continuous calorie reduction. There have also been claims that it especially benefits those people that don’t have time to devote to meal planning and preparation. This may be why it appeals to those seeking an easy alternative to something more rigorously thought-out and planned.&nbsp;


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<h2 class="wp-block-heading">Improved Cognitive&nbsp;</h2>



Functioning While the buzz surrounding this practice is relatively new, the notion of intermittent fasting actually dates back many centuries. It was practised by a number of ancient civilisations, with many contemporary religions retaining some vestige of the practice, often in the belief that it helps achieve clarity of focus. In support of this, a study published in Molecular Psychiatry indicated daily fasting can enhance memory and help guard against neurological disorders.&nbsp;



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Fasting is also said to increase the level of a brain hormone called brain-derived neurotrophic factor (BDNF). A BDNF deficiency has been cited as a cause of depression and various other brain problems. Some have even claimed that fasting can help fend off Alzheimer’s Disease, the most common neurodegenerative disease. Such suggestions have, however, yet to achieve widespread acceptance among the medical community.&nbsp;


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<h2 class="wp-block-heading">Longevity and Slow Ageing&nbsp;</h2>



Another supposed benefit of intermittent fasting is that it can even help you live longer. This is based on the claim that its triggers autophagy, a cellular recycling process that disposes of older and potentially diseased cells, resulting in an extended lifespan. Such assertions are, however, somewhat contentious.&nbsp;



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While there have been some studies that could be seen as lending credence to such a notion, this is a highly controversial medical field and one where commercial imperatives are frequently seen as trumping proper evidential analysis. As ever, it’s best to treat any such claims with a measure of cynicism until an acceptable level of scientific consensus emerges.&nbsp;


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<h2 class="wp-block-heading">Improved Heart Health&nbsp;</h2>



There have also been a number of assertions that the practice of intermittent fasting can help ward off future coronary problems. As heart disease is both widespread and potentially hugely debilitating (if not fatal) this is an extremely alluring prospect, while again being one that should be treated with a degree of caution until it is comprehensively endorsed by the medical community at large. 



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Advocates of the notion, meanwhile, maintain that intermittent fasting may improve the body’s insulin response, a mechanism that helps control blood sugar levels. This chimes with the belief that lower cholesterol and blood sugar levels can lower the risk of weight gain and diabetes, two factors known to be related to higher incidences of heart disease. 


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<h2 class="wp-block-heading">Prevention of Cancer </h2>



Inevitably, given the wide range of benefits attributed to intermittent fasting with varying degrees of credibility, sooner or later some advocate or other was going to champion its anticancer potential. Equally inevitably it was also going to be the ‘sooner’ box that got ticked. 



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Proponents of this particular belief maintain that intermittent fasting reduces the risk of cancer by slowing the ability of cancer cells to adapt and spread. As a corollary to this, there have also been suggestions that fasting can reduce the side effects of chemotherapy. While not wishing to entirely discredit such notions, it’s worth bearing in mind that the higher the Fear Factor, the greater the likelihood that unverifiable solutions will be posited by the less scrupulous practitioners. Few conditions have a higher fear factor than cancer.

Can Intermittent Fasting Lead to Sustained Fitness? We weigh the evidence…

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.


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<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>


Fit On



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.


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<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>


Centr



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.


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<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>


Pure Online



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.


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<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>


Yoga Go



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.


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<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>


Freeletics



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.

The Best Workout Apps to Exercise at Home

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.
<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">
Spinning Sessions
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.
<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">
Running and Strength Training Workouts
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.
<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">
Trail Running
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.
<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>
<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">
Hiking
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.
<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">
Outdoor Yoga
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.

The Best Group Fitness Activities To Try In Hong Kong

The freezing cold water when you stand under a waterfall or that chilly shower when you forget to turn on the heater – if you think these low-temperature waters are unbearably cold then wait until you hear about a classic and trusted practice that has been followed since the times of ancient Greece. It is cold water therapy which is sometimes referred to as cryotherapy. Given all its health benefits, here is everything you should know about the therapeutic practice.
<figure id="attachment_71086" aria-describedby="caption-attachment-71086" style="width: 500px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-71086" src="https://www.gafencushop.com/wp-content/uploads/2023/04/342039826_511044717732061_4883602494078393135_n-e1682394305378.jpg" alt="" width="500" height="625"><figcaption id="caption-attachment-71086" class="wp-caption-text">©The Iceman (Wim Hof)</figcaption></figure>
<h2>What is cold water therapy?</h2>
As made self-explanatory in its name, cold water therapy is when you expose your body to a certain temperature – typically less than 15°C – for a short interval of time depending on how long it is bearable for you. It is generally advised that you get away from the water when your body starts shivering uncontrollably.
<h2>How is cold water therapy done?</h2>
There are primarily three ways of partaking in cold water therapy – the immersion method, the shower method and the Wim Hof method.
The first one involves immersing your body (neck down) or a certain part of your body that you want to relieve pain from inside a huge bucket of cold water. The second is simply standing under a cold shower.
The last one was made famous by the wellness expert <a href="https://www.wimhofmethod.com/" target="_blank" rel="noopener">Wim Hof </a>who is famously known as the Iceman for doing activities in extremely low temperatures that any person cannot normally withstand. One such achievement is his quest of being inside a bucket filled with ice cubes for 112 minutes.
<figure id="attachment_71084" aria-describedby="caption-attachment-71084" style="width: 750px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-71084" src="https://www.gafencushop.com/wp-content/uploads/2023/04/322909781_1127559281267018_7502645436291193007_n-e1682394245607.jpg" alt="" width="750" height="750"><figcaption id="caption-attachment-71084" class="wp-caption-text">©The Iceman (Wim Hof)</figcaption></figure>
The Wim Hof method basically pairs cold water therapy with breathing while being in close contact with nature as that can be healing not only to the physical body but also to the mind.
When comparing the three techniques to each other, the immersion practice is considered to be the most effective.
<h2>Why is cold water therapy good for your health?</h2>
There are definitely some reasons why people have continued to do cold water therapy for centuries now. It is mostly used for muscle and joint pain relief by sports people and others. To better understand the benefits of this age-old practice it is worth looking at the science behind this sort of cryotherapy.
When extremely cold water touches your skin, the blood vessels in your body contract in size and the pressure from this water pushes your blood to flow to your brain and heart. Once you step away from the low-temperature water, the blood vessels expand and the blood flows back with more nutrients and oxygen filled in it thus being able to clear all the wasteful toxins.
As a result, cold water therapy is not only good for treating pain but also a great way of improving your cardiovascular system.
<figure id="attachment_71085" aria-describedby="caption-attachment-71085" style="width: 500px" class="wp-caption aligncenter"><img decoding="async" loading="lazy" class="size-full wp-image-71085" src="https://www.gafencushop.com/wp-content/uploads/2023/04/334783264_3477192112521890_5192796884103657090_n-e1682394002318.jpg" alt="" width="500" height="625"><figcaption id="caption-attachment-71085" class="wp-caption-text">©The Iceman (Wim Hof)</figcaption></figure>
<h2>Where to do cold water therapy in Hong Kong?</h2>
You can either do it in the comfort of your home or in wellness centres where they have the resources for it. Two such places are the <a href="https://floatco.com/cold-water-therapy/" target="_blank" rel="noopener">Float Co.</a> and <a href="https://thegymhk.com/" target="_blank" rel="noopener">The Gym</a> in Hong Kong where they use the immersion method.
Another way to try cold water therapy is by attending wellness events conducted by experts. For instance, a breathing exercise expert from Primal Breathwork conducts regular breathing and ice bath <a href="https://www.eventbrite.com/o/primal-breathwork-18218135465" target="_blank" rel="noopener">sessions in Hong Kong</a> that follow the Wim Hof method.
<h5>Also Read:&nbsp;<a href="https://www.gafencushop.com/post-workout-muscle-recovery-healthier-mind-body/" target="_blank" rel="noopener">Post-workout muscle recovery for a healthier mind and body</a></h5>

The A To Z Of Cold Water Therapy – Everything You Should Know About This Recovery Method

Some people are fortunate enough to doze off in a few minutes as soon as they lay down on their bed, but some people tend to turn around for hours before possibly falling asleep. Whether you fall under the first category or the latter one, it is proven that individuals have better productivity when they have got a good night’s sleep the previous day. So it is only logical to find a way to fall asleep easily thus helping you get the required amount of rest and feel refreshed the next day.
<img decoding="async" loading="lazy" class="aligncenter wp-image-70812 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/woman-listening-to-music-while-sleeping-on-bed-2022-02-02-03-49-20-utc-e1681358513473.jpg" alt="sleep music" width="768" height="512">
Music happens to be one scientifically ascertained solution for it. If you think of it, singing lullabies to make children fall asleep is a trusted age-old practice followed in almost every part of the world. As it turns out, relaxing sounds can also benefit adults. Different sets of studies showed that when grown-ups were exposed to calming music before sleeping, they had better sleep efficiency.
According to somnologists, certain kinds of music for sleeping have an effect on a person’s nervous system and heart rate, eventually making the brain and body relaxed enough to have good sleep. To discover what sounds would work best for you, it is better to understand the different types.
<img decoding="async" loading="lazy" class="aligncenter wp-image-70811 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/child-is-sleeping-in-the-bed-2022-01-17-20-43-25-utc-e1681358583859.jpg" alt="sleep music" width="768" height="409">
White Noise
White noise is a combination of different frequencies of noises put together in equal parts. Certain examples include the static noise heard from a television or the sound that comes from a running fan. Given that white noise consists of thousands of different audible sounds, the human brain tends to collectively ignore all sounds thus putting our mind in a more relaxed state and helping us fall asleep.
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Pink Noise
Pink noise also contains different frequencies of sound, however, as it progresses, its volume decrease gradually. Generally, pink noises start with a low pitch and high volume, and every time the pitch increases by a hertz, the volume is lowered by three decibels. Some examples include waterfalls, rain, river and even traffic. This kind of noise facilitates sleep by covering up other sounds that can disturb sleep.
<iframe loading="lazy" style="border-radius: 12px;" src="https://open.spotify.com/embed/playlist/37i9dQZF1DWZhzMp90Opmn?utm_source=generator" width="100%" height="352" frameborder="0" allowfullscreen="allowfullscreen"></iframe>
Brown Noise
Imagine the sound of the wind, this low-frequency sound that is constant throughout is referred to as brown noise. This particular type of sleep music gained some attention on social media recently for doing miracles in helping individuals sleep easily or even focus better. Similar to pink and white noise, brown noise also functions by masking other external sounds that can impact your sleep.
<iframe loading="lazy" style="border-radius: 12px;" src="https://open.spotify.com/embed/playlist/37i9dQZF1DX4hpot8sYudB?utm_source=generator" width="100%" height="352" frameborder="0" allowfullscreen="allowfullscreen"></iframe>
<h5>Also Read:&nbsp;<a href="https://www.gafencushop.com/music-therapy/" target="_blank" rel="noopener">Music Therapy: What is music therapy and who exactly does it benefit?</a></h5>

Playlists that can help you fall asleep in 10 minutes – the connection between sleep and music

He could have taken the easy life, but for ultra runner, Igor Gal, doing things that scare him is what drives him. But then again, as the Hong Kong-based athlete takes a quick look at the 100km route that awaits him and ends at the Peak, he would not be human without a sudden wave of regret for that impulse to challenge himself, to push the boundaries. This is trail running at its most extreme: mammoth distances slugged out across rugged, undulating terrain.
<img decoding="async" loading="lazy" class="aligncenter wp-image-70733 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/Igor27-e1680852540319.jpeg" alt="Igor Gal" width="500" height="750">
With a combination of nervousness, excitement and confidence, he sets off at about midnight one cool Saturday evening in February from the Maclehose Trail at Tuen Mun on an authorised trail race, part of the 3rd edition of the 4 Trails Ultra Loop (4TUL).
“I have the mindset of a boxer,” says Gal of another sport he practises. “I know I am going to die.” He adds: “Hong Kong is the best place in the world for trail running.”
This is a run which will take him to Hong Kong’s highest point, Tai Mo Shan, through Tai Mo Shan Country Park, past Shing Mun Reservoir and eventually down to Tseng Lan Shue and Lam Tin, where he has to board the MTR to reach Tai Koo and join the Wilson Trail. From there, a long winding route will eventually see him reach the Peak.
<img decoding="async" loading="lazy" class="aligncenter wp-image-70737 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/IgorA4-e1680852596512.jpg" alt="Igor Gal" width="500" height="667">
One step at a time
His goal is to reach the Peak in 15 to 18 hours (3 pm to 6 pm on Sunday). Just before setting off, he feels a pang of fear. Gal, a stocky Croatian in his early 40s who carries no excess weight, says the only way to overcome this trepidation is to think of the route in stages.
“My first plan is to reach the top of Tai Mo Shan, that’s my first goal,” he says. “Then after that I have my next goal – reach Shing Mun Reservoir, then the next goal.”
<img decoding="async" loading="lazy" class="aligncenter wp-image-70735 size-full" src="https://www.gafencushop.com/wp-content/uploads/2023/04/Igor34-e1680852641863.jpeg" alt="Igor Gal" width="500" height="750">
The route is dotted with a series of stops where competitors have to take a selfie to prove they have covered the ground. It is a self-supported run tracked along the way by a GPS satellite navigation system. Gal has already played out the route in his mind before the race begins.
A few years ago, Gal feared he was gaining extra weight and took up trail running as he wanted a more regular form of exercise than his infrequent amateur boxing contests. The longest run he has completed is the 160-kilometre Ultra Asia Race in Vietnam. In Hong Kong, the father of two has trained employees of major companies to participate in organised races.
It has been about two years since he has covered such a lengthy trail run, with Covid-19 being the culprit for his abstinence. He often runs on an empty stomach and is a fan of intermittent fasting, forsaking food for a 36-hour period each week. He felt at his best when he was a vegetarian, pain-free and fresh, but the lack of authorised races has dulled his competitive edge, and he gradually started eating meat again at barbecues.
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Mental and physical exhaustion kick in
It was this lack of competitive edge that would turn this run into a nightmare. “About the 35km mark after climbing Tai Mo Shan, Grassy Hill and Needle Hill, the fatigue kicked in and the trouble started,” he explains.
Gal fought through the pain and stayed in the moment. He found the section towards Diamond Hill and Tseung Kwan O mentally exhausting as there are so many hills – not huge hills but unexpected 200-metre up and downs. The section between 60km and 70km took him almost two hours to complete.
(Text: Neil Dolby)
Read the full article in the April 2023 issue (pg: 144). Available on the Gafencu app on&nbsp;Android&nbsp;and&nbsp;Apple.&nbsp;&nbsp;

Ultra Formidable – Tenacity of trail runner Igor Gal pushes him to the Peak

<img decoding="async" loading="lazy" class="aligncenter wp-image-70056 size-full" src="//www.gafencushop.com/wp-content/uploads/2023/02/woman-coloring-antistress-page-female-hand-painti-2022-11-09-10-17-11-utc-e1677211399994.jpg" alt="therapeutic effects of colouring" width="768" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/02/woman-coloring-antistress-page-female-hand-painti-2022-11-09-10-17-11-utc-e1677211399994.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/02/woman-coloring-antistress-page-female-hand-painti-2022-11-09-10-17-11-utc-e1677211399994-450x300.jpg 450w, https://www.gafencushop.com/wp-content/uploads/2023/02/woman-coloring-antistress-page-female-hand-painti-2022-11-09-10-17-11-utc-e1677211399994-600x400.jpg 600w" sizes="(max-width: 768px) 100vw, 768px" />
Forget your time as a child, but as a grown-up have you ever bought a colouring book or downloaded an app and shaded on them? If not, you may want to get started on it. After all, there must be a reason why there are so many colouring books in the market.
<img decoding="async" loading="lazy" class="aligncenter wp-image-70058 size-full" src="//www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1.jpg" alt="therapeutic effects of colouring" width="762" height="277" srcset="https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1.jpg 762w, https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1-450x164.jpg 450w, https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1-600x218.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1-650x236.jpg 650w, https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1-120x44.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1-500x182.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1-200x73.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/02/colouring-books-amazon-1-400x145.jpg 400w" sizes="(max-width: 762px) 100vw, 762px" />
So, we did some reading and spoke to experts to understand why a lot of people have been drawn into the practice of colouring during their free time.&nbsp;
Turns out, the therapeutic effects of colouring are many compared to a lot of other activities.&nbsp;
When colouring, people tend to concentrate on it thus freeing their minds from anything that can be stressful or makes them anxious. Individuals also enjoy a sense of satisfaction because the end results are usually beautiful pieces of art.
Also Read:&nbsp;<a href="//www.gafencushop.com/de-stress-impress/" target="_blank" rel="noopener">De-Stress to Impress</a>
<img decoding="async" loading="lazy" class="aligncenter wp-image-70057 size-full" src="//www.gafencushop.com/wp-content/uploads/2023/02/shot-of-a-young-woman-using-coloring-pens-while-dr-2022-09-14-00-34-49-utc-e1677211735969.jpg" alt="therapeutic effects of colouring" width="768" height="513" srcset="https://www.gafencushop.com/wp-content/uploads/2023/02/shot-of-a-young-woman-using-coloring-pens-while-dr-2022-09-14-00-34-49-utc-e1677211735969.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/02/shot-of-a-young-woman-using-coloring-pens-while-dr-2022-09-14-00-34-49-utc-e1677211735969-450x301.jpg 450w, https://www.gafencushop.com/wp-content/uploads/2023/02/shot-of-a-young-woman-using-coloring-pens-while-dr-2022-09-14-00-34-49-utc-e1677211735969-600x401.jpg 600w" sizes="(max-width: 768px) 100vw, 768px" />
Many studies have also been conducted on the topic.
<a href="http://dx.doi.org/10.1080/10400419.2017.1376505" target="_blank" rel="noopener">One such research</a> is the ‘Sharpen your pencils: Preliminary evidence that adult colouring reduces depressive symptoms and anxiety’ conducted by a group of psychologists in 2017.&nbsp;
For this, nearly 120 female college students from the University of Otago were divided into two groups. One group was asked to colour for some 15 minutes every day, and the other was tasked with puzzles for the same duration.
The final results showed that the women who were assigned the colouring had shown more decrease in depression and anxiety levels compared to the ones who did the puzzles. Adding to it, the first batch had an increase in mindfulness in comparison to the latter.&nbsp;
<img decoding="async" loading="lazy" class="aligncenter wp-image-70055 size-full" src="//www.gafencushop.com/wp-content/uploads/2023/02/mindfulness-coloring-mindfulness-practice-of-payi-2021-09-03-07-00-20-utc-e1677211456736.jpg" alt="therapeutic effects of colouring" width="768" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/02/mindfulness-coloring-mindfulness-practice-of-payi-2021-09-03-07-00-20-utc-e1677211456736.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/02/mindfulness-coloring-mindfulness-practice-of-payi-2021-09-03-07-00-20-utc-e1677211456736-450x300.jpg 450w, https://www.gafencushop.com/wp-content/uploads/2023/02/mindfulness-coloring-mindfulness-practice-of-payi-2021-09-03-07-00-20-utc-e1677211456736-600x400.jpg 600w" sizes="(max-width: 768px) 100vw, 768px" />
In fact, one study conducted on a small group of individuals in 2022 even showed that colouring reduced people’s anxiety more than drawing on plain paper.&nbsp;
By way of explanation, colouring before going to bed, instead of mindlessly scrolling the phone, can assure a good sleep.
Other than the therapeutic effects of colouring on our brains, it also improves concentration and brain connectivity.&nbsp;
<img decoding="async" loading="lazy" class="aligncenter wp-image-70059 size-full" src="//www.gafencushop.com/wp-content/uploads/2023/02/delighted-aged-woman-having-art-therapy-in-worksho-2021-12-09-05-04-37-utc-e1677211935217.jpg" alt="therapeutic effects of colouring" width="768" height="512" srcset="https://www.gafencushop.com/wp-content/uploads/2023/02/delighted-aged-woman-having-art-therapy-in-worksho-2021-12-09-05-04-37-utc-e1677211935217.jpg 768w, https://www.gafencushop.com/wp-content/uploads/2023/02/delighted-aged-woman-having-art-therapy-in-worksho-2021-12-09-05-04-37-utc-e1677211935217-450x300.jpg 450w, https://www.gafencushop.com/wp-content/uploads/2023/02/delighted-aged-woman-having-art-therapy-in-worksho-2021-12-09-05-04-37-utc-e1677211935217-600x400.jpg 600w" sizes="(max-width: 768px) 100vw, 768px" />
With colouring being relaxing, there is a common misconception that it can be considered art therapy. Professor Rainbow Tin Hung Ho who is the Director of the Master of Expressive Arts Therapy Program at The University of Hong Kong explains that they are different.&nbsp;
Art therapy should always involve an experienced therapist who will assess a person’s thoughts and feelings after the patient has finished their artwork. Some psychotherapists keep the conversation going even when the individual is colouring.&nbsp;
Simply put, despite the therapeutic effects of colouring, it is just one of the steps in art therapy.&nbsp;
Also Read:&nbsp;<a href="//www.gafencushop.com/music-therapy/" target="_blank" rel="noopener">Music Therapy: What is music therapy and who exactly does it benefit?</a>
(Text: Renuka Kennedy)

The Therapeutic Effects Of Colouring – Why It Is Many Adults’ Favourite Way Of Relaxing?

Covid, its consequences and many of the related containment measures saw anxiety levels peak on a pretty much global basis. Now, as we tentatively enter the post-pandemic era, it is a good time to assess your stress and work out just how to get out from under it. One technique that many have found beneficial is Cognitive Behavioural Therapy. Essentially, this involves reframing the thought patterns and beliefs that shape your feelings and behaviour. Easily self-administered, it’s a form of therapy that has proven to be highly effective, provided, of course, that you do it right.
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For beginners, these six basic CBT techniques are said to be the gateways to souping up your serenity levels.
1. Letting Go of the Past 
Most of our beliefs about ourselves and the&nbsp;world are based on our past experiences. If someone has had a difficult time historically, it is more likely that their worldview will be decidedly down. Their self-esteem and social abilities are also likely to be negatively affected by their past problems.
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-69435" src="//www.gafencushop.com/wp-content/uploads/2023/01/how-to-let-go-of-the-past-702x336.jpg" alt="" width="702" height="336" srcset="https://www.gafencushop.com/wp-content/uploads/2023/01/how-to-let-go-of-the-past-702x336.jpg 702w, https://www.gafencushop.com/wp-content/uploads/2023/01/how-to-let-go-of-the-past-702x336-450x215.jpg 450w, https://www.gafencushop.com/wp-content/uploads/2023/01/how-to-let-go-of-the-past-702x336-600x287.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2023/01/how-to-let-go-of-the-past-702x336-585x280.jpg 585w, https://www.gafencushop.com/wp-content/uploads/2023/01/how-to-let-go-of-the-past-702x336-120x57.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2023/01/how-to-let-go-of-the-past-702x336-500x239.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2023/01/how-to-let-go-of-the-past-702x336-700x336.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2023/01/how-to-let-go-of-the-past-702x336-200x96.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2023/01/how-to-let-go-of-the-past-702x336-400x191.jpg 400w" sizes="(max-width: 702px) 100vw, 702px" />
To truly develop a healthy mindset, it may well be necessary to let go of your past. Accordingly, this particular CBT technique focuses on evaluating the lessons learned from difficult experiences instead of lingering on what went wrong. By shifting your perspective in this way, it is believed a more optimistic you will emerge.
2. Evaluating Probability 
Worrying about failure, fearing negative outcomes and stressing about the future famously sees your cortisol spike, with the heightened level of this hormone forcing your brain into perpetual survival mode, eventually resulting in poor health and degraded cognitive abilities. Instead of allowing these thoughts to overrun your mind, it’s better to focus on the probability of something terrible not happening.
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The idea is to consider the probability of something bad happening versus a positive outcome. When you realise that favourable results are as likely as unfavourable ones, it will inevitably lower your stress and anxiety levels.
3. Steering Clear of Distortions 
Mental distortion is some thing we subconsciously initiate every time we blow&nbsp;something out of proportion. This sees us magnify the gravity of certain situations, resulting in spending more time and energy on them than is truly merited. If something does not turn out the way you want it to, don’t consider yourself permanently blighted. Instead, train your mind to not take every setback personally.
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The universe, after all, is not set against you. This is a delusion that needs to be countered by putting in place realistic expectations. Similarly, if you are rewarded or recognised for good work, do not deny the validity of this achievement or question whether you truly deserve it.
4. Cognitive Restructuring 
People with anxiety are prone to seeing things in black and white. The cognitive restructuring allows you to take a step back and evaluate your negative thoughts. In any&nbsp;situation, identify the belief that worries you and list the reasons why it may be true. Then, come up with reasons that contradict this belief. Inevitably, you will find that the latter embodies a more rational point of view.
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This technique can also be effective in situations where you feel helpless. At certain times, we tend to focus on the things that are out of our control. In such an instance, direct your thoughts toward the actions you can take to avoid unpleasant circumstances. By relinquishing your powerlessness and focusing on what you can do, you’ll be in a much better emotional state to deal with any given situation.
5. Keeping a Journal 
Journaling your thoughts is an effective way to keep track of your feelings, moods and behavioural patterns. A CBT journal may include the intensity of your emotions or the daily patterns of your anxious thoughts.
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Such a practice will give you the tools needed to identify and change your negative thoughts and allow you to cope with even the most stressful situations. After identifying your recurring anxious thoughts, you can practice replacing them with positive affirmations on a daily basis.
6. Exposure Tasks 
While most CBT techniques focus on restructuring thoughts, there are also actions that can significantly help quell anxiety. Those with a tendency to unconsciously evade situations that make people anxious are often advised to undertake exposure tasks, activities that limit avoidance, reduce anxiety and build confidence. Typically, such tasks involve gradually facing adverse situations so you can see that much of your fears are actually irrational.
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The fear of public speaking, for instance, can be dealt with by practicing a speech in front of one or two friends and then progressing to speaking to a small group at work. CBT therapists recommend several relaxation skills, such as taking deep breaths, as a way of preparing yourself for such exposure.
Truly, working to improve yourself can positively impact your own well-being and your relationships with your family, friends and colleagues.
&nbsp;
(Text: Zaira Abbas)

De-Stress to Impress

For many of us, the first thing we do every morning is to scan our smartphone and check if we haven’t missed anything particularly vital or particularly titillating while we slept. While this may seem innocuous enough, it’s actually just one more sign that we’re spending too much time screen-grazing and dissociating ourselves from what is actually going on around us. 
This is especially the case when it comes to social media, a digital distraction that is notoriously addictive. As well as the time it steals from us, it can also affect us in many other insidious ways, such as leaving us prone to cyberbullying, body image issues, depression or exposure to deliberate and sustained misinformation. 
<img decoding="async" loading="lazy" class="aligncenter wp-image-69020 size-full" src="//www.gafencushop.com/wp-content/uploads/2022/12/nathan-dumlao-kLmt1mpGJVg-unsplash-e1671421342253.jpg" alt="" width="500" height="750" srcset="https://www.gafencushop.com/wp-content/uploads/2022/12/nathan-dumlao-kLmt1mpGJVg-unsplash-e1671421342253.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2022/12/nathan-dumlao-kLmt1mpGJVg-unsplash-e1671421342253-450x675.jpg 450w" sizes="(max-width: 500px) 100vw, 500px" /> 
While this has, arguably, been something of a sustained problem for quite some time now, belatedly, people are beginning to recognise just how pernicious an issue screen addiction really is. The trouble is, identifying there’s a problem is way less than half the battle. The truly tricky bit is actually doing something about it. 
As with many other addictions – whether those related to alcohol, non-prescription pharmaceuticals, shopping, big cakes or serial illicit sexual encounters – going cellphone cold turkey is not necessarily something best undertaken unsupported. Indeed, if you’re serious about digital detoxing, there are specialist agencies you can connect to and even phone-free boot camps you can sign up for.
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Should you, however, deem your own phone fixation something you have sufficient steely resolve and iron will to tackle alone (and free of charge), there are a number of relatively straightforward steps you can take to put yourself well on the road to handset-free heaven.
Don’t take your phone to bed 
According to science, Perusing your phone late at night adversely affects sleeping patterns, keeping you awake longer and making it difficult for you to properly relax. Staring at a screen while lying down is also bad for your eyesight with this close exposure to blue light both potentially retina damaging and apt to contribute to the formation of cataracts. In order to counter the worst effects, make sure you stash your digital device of choice away at least an hour before bedtime. Then use the time you gain to relax, meditate or read a book. In extremis, you could even talk to your partner. In-person that is. Not via WhatsApp.
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-69024" src="//www.gafencushop.com/wp-content/uploads/2022/12/sayo-garcia-4ybSlAAgZQY-unsplash-e1671422588766.jpg" alt="" width="500" height="333" srcset="https://www.gafencushop.com/wp-content/uploads/2022/12/sayo-garcia-4ybSlAAgZQY-unsplash-e1671422588766.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2022/12/sayo-garcia-4ybSlAAgZQY-unsplash-e1671422588766-450x300.jpg 450w" sizes="(max-width: 500px) 100vw, 500px" />
Replace your scrolling habit with something high brow 
Most of us habitually scroll through our feeds as it doesn’t require much effort and there’s always the – usually vain – hope that something truly interesting is just one more swipe away. This, though, is really just your phone being a handy, pocket-sized thief of your time, with the endless trivia you are exposed to – the belligerent cat videos, the teasing but ultimately tedious promises of Hollywood insider scoops and the endlessly unfunny screeds of clearly forged wrong text responses – stopping you from doing something truly useful and productive with your spare moments. In truth, the opportunity cost of each baleful feline frown you download could be half a dozen words of Flemish that you will now never learn while every non-nugget of Tom Cruise trivia that trickles across your screen could have taken away the time you needed to master macramé at long last. “Is it worth the risk?” ask yourself. 
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Axe your apps 
While it may seem like something of a drastic move to uninstall all those apps you’ve come to rely on – to incapacitate Instagram, wave goodbye to WeChat and permanently farewell to Facebook et al – it could be the decisive gesture you need to truly liberate yourself from all those mind-numbing mini-apps that see you too pre-occupied to engage with your family or anyone else you’ve accidentally ended up moving in with. All told, though, it’s probably best to temporarily disable them rather than permanently delete them. After all, you never know, real life just might not be your kind of thing.
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Overcome the fear of FOMO 
Our brains are very adept when it comes to fooling us in into believing that really exciting stuff is going on somewhere and, if we stay up to date with social media, we might not only get to find out, but we also might get invited along to participate. This is the Fear of Missing Out (FOMO) and it’s one of the key things that keeps us in thrall to our digital devices night and day. The truth is though – and you have to convince yourself of this – there really is nothing exciting going on. None of your friends are actually having a better time than you. They’re all just ploughing through filtered photos on the ‘Gram and eating three-day-old pizza in their sweatpants. Same as you.
<img decoding="async" loading="lazy" class="size-full wp-image-69023" src="//www.gafencushop.com/wp-content/uploads/2022/12/istockphoto-1353265302-612x612.jpg" alt="" width="612" height="408" srcset="https://www.gafencushop.com/wp-content/uploads/2022/12/istockphoto-1353265302-612x612.jpg 612w, https://www.gafencushop.com/wp-content/uploads/2022/12/istockphoto-1353265302-612x612-450x300.jpg 450w, https://www.gafencushop.com/wp-content/uploads/2022/12/istockphoto-1353265302-612x612-600x400.jpg 600w, https://www.gafencushop.com/wp-content/uploads/2022/12/istockphoto-1353265302-612x612-420x280.jpg 420w, https://www.gafencushop.com/wp-content/uploads/2022/12/istockphoto-1353265302-612x612-120x80.jpg 120w, https://www.gafencushop.com/wp-content/uploads/2022/12/istockphoto-1353265302-612x612-500x333.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2022/12/istockphoto-1353265302-612x612-200x133.jpg 200w, https://www.gafencushop.com/wp-content/uploads/2022/12/istockphoto-1353265302-612x612-400x267.jpg 400w" sizes="(max-width: 612px) 100vw, 612px" />
Embrace solitude 
For untold millennia, personkind did perfectly well without Wi-Fi-enabled pocket pals that kept them in intimate contact with friends and family no matter how far distant they found themselves. Similarly, our resolutely analogue ancestors fared well enough without instant access to vast online repositories of knowledge, which, nowadays, equally allow us to bone up on the finer point of Sumatran architecture as well as to rapidly win or lose a bet as to which player in the English Premier League had the overall flattest forehead in the 2021-2022 season. 
Rejecting the siren call of those small-screened seductresses that seek to sap our wills and keep us informed of events of global import is a challenge that we all need to gird ourselves to meet. Indeed, this battle against the mortifications of the megabyte world will never be truly won until each and every one of us is sat in the solitary splendour of our personal cave, insulated from contact with the contaminations of modern times and left only to wonder what to do when the last ember of our makeshift fire finally flickers out. 
<img decoding="async" loading="lazy" class="aligncenter size-full wp-image-69016" src="//www.gafencushop.com/wp-content/uploads/2022/12/emma-simpson-mNGaaLeWEp0-unsplash-e1671421826245.jpg" alt="" width="500" height="333" srcset="https://www.gafencushop.com/wp-content/uploads/2022/12/emma-simpson-mNGaaLeWEp0-unsplash-e1671421826245.jpg 500w, https://www.gafencushop.com/wp-content/uploads/2022/12/emma-simpson-mNGaaLeWEp0-unsplash-e1671421826245-450x300.jpg 450w" sizes="(max-width: 500px) 100vw, 500px" />
(Text By Zaira Abbas)

The apps on our digital devices befuddle and bamboozle. Is it time to go offline?

While a long happy life is the blessing everyone craves, all too often an unhealthy lifestyle ensures this is one dream never likely to come true. One lifestyle-related illness that has reached almost epidemic proportions over recent years is diabetes, an ailment that has spiked on a global basis over the last 20 years. Indeed, according to the World Health Organisation (WHO), more than two million deaths were directly attributable to diabetes in 2019 alone.
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A chronic condition, diabetes is caused by the failure of the pancreas to produce a sufficient level of insulin, the hormone that regulates blood glucose levels. These subsequently raised sugar levels damage nerves and blood vessels, leading to possible kidney or heart failure and the general deterioration of many bodily functions.
Type 2 is the most common form, a non-inherited variant that accounts for 95% of all diabetes cases. Often triggered by obesity or an inactive lifestyle, there are a number of steps you can take to avoid succumbing to the condition or minimising its impact if you already&nbsp;have it. As the lack of a strenuous exercise regime and poor diet choices are the two biggest risk factors, minimising your susceptibility is a relatively straightforward process.
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Take an exercise break 
It should go without saying that the benefits accruing from regular exercise are so widespread and so profound that it is all but impossible to list them all. When it comes to warding off diabetes, though, strenuous activity can both help you maintain a healthy weight and see any excess blood sugar used to maintain energy levels. A number of studies have also shown that those who exercise on a daily basis have heightened insulin sensitivity, a condition that makes their cells more efficient when it comes to managing blood sugar levels.
Perhaps reassuringly, in order to be effective, any workout doesn’t have to be intense; it just has to be regular. In line with this, many health experts now advocate brief “exercise breaks” as the best way to avoid the damage wrought by a sedentary lifestyle. In simple terms, this should see you avoid sitting for more than 30 minutes at a time, with getting up and flexing your limbs recommended as the perfect way of punctuating any extended sedentary session. Adding such activities as swimming, hiking, brisk walking or dancing into your weekly routine will also pay dividends.
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Sleep well 
Getting less than seven or eight hours of sleep a night can slow down your bodily functions and affect your ability to make routine decisions, while also causing stress and making you feel lethargic or anxious. Lack of sleep can also play havoc with your blood sugar levels and insulin sensitivity, putting you at risk of developing diabetes at a relatively early age.
When the body doesn’t get enough rest, it often tries to compensate by stimulating the appetite, with an unhealthy gain in weight the likely consequence. Sleep deprivation also tends to disrupt hormone activity, which can, in turn, lead to raised cortisol levels, a condition that adversely affects the body’s natural capacity to manage blood sugar levels.
In order to avoid this, it is advisable to adopt an effective sleeping routine, one that optimises both the quality and quantity of your nocturnal downtime. A simple approach to this is to relax your mind and dispense with all distractions before settling down to sleep while making your bedroom an oasis of quiet and calm.
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Carbohydrates and fibre 
Consciously planning your meals and ensuring the required intake of essential nutrients on a daily basis can help reduce your susceptibility to a variety of diseases. In the case of diabetes,&nbsp;maintaining an appropriate level of carbohydrate consumption is important as it plays a key role in maintaining blood sugar levels as it is broken down into glucose, which is then stored as an energy resource. A diet disproportionately carb-heavy, however, may disrupt insulin production, resulting in unhealthy high blood sugar levels.
In order to counter this, prioritise foods with a low glycaemic index (a measure of how quickly carbs are broken down and absorbed by your body) such as oats, beans or barley. It is also advisable to increase your fibre intake as this helps maintain glucose levels by restricting the amount of sugar absorbed into the bloodstream, with soluble fibres the most effective when it comes to countering the effects of a high-carb diet. Also ensure that fruit, vegetables and whole grains form part of your daily diet as they are rich in fibre and help regulate digestion.
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Chromium, magnesium and vitamins 
Diabetes can often be caused by micronutrient&nbsp;deficiencies, which are typically the legacy of a poor or badly balanced diet. Overall, it is a deficiency of minerals such as chromium or magnesium that are most commonly associated with high glucose levels.
Chromium plays an essential role in the treatment and prevention of diabetes as it promotes the metabolisation of carbohydrates and fats, while magnesium boosts protein synthesis and sustains much of the body’s muscular and nerve functionality. A deficiency in both nutrients has also been linked to insulin resistance, one of the core syndromes underlying the onset of diabetes.
When it comes to regulating diabetes and even preventing its onset, Vitamins C, D, E, B6 and B12 all have vital roles to play. While Vitamin C suppresses sorbitol (a harmful sugar that can trigger such diabetic complications as retinopathy, neuropathy and kidney damage), D and E promote insulin sensitivity and blood oxygenation. For their part, B6 and B12 help treat diabetic neuropathy,&nbsp;the damage done to the nervous system by overly-concentrated sugar levels.
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Stay hydrated 
Among the many benefits of drinking water is a significant reduction in the likelihood of developing diabetes. This is because keeping your body hydrated helps it to effectively dispel any excess sugar, while also suppressing the urge to binge on unhealthy food.
High glucose levels can also cause dehydration, with maintaining a high level of water intake is the best way to avoid any such risk. Such a routine can also help prevent blood sugar levels from becoming too concentrated, which can act as another gateway to diabetes. For those at high risk (as well as those already diagnosed with diabetes), it is best to avoid soft drinks and soda altogether in favour of water or unsweetened green tea.
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(Text: Zaira Abbas)

Diabeating- Avoid being one of the two million people who die from diabetes

If you’re not on the floor in pain and shaking at the end of a workout, you are doing just fine. Despite what many fitness enthusiasts would believe, no pain is probably more gain, depending on the food you eat and the rest you take in between workouts.&nbsp;Resting your muscles is as vital as flexing them while you work out towards optimal fitness.
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<img decoding="async" loading="lazy" class="wp-image-68205 size-full aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/10/asian-young-girl-athlete-drink-bottle-of-water-aft-2021-12-09-17-47-55-utc-e1665385601294.jpg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/asian-young-girl-athlete-drink-bottle-of-water-aft-2021-12-09-17-47-55-utc-e1665385601294.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/asian-young-girl-athlete-drink-bottle-of-water-aft-2021-12-09-17-47-55-utc-e1665385601294-450x300.jpg 450w, https://www.gafencushop.com/wp-content/uploads/2022/10/asian-young-girl-athlete-drink-bottle-of-water-aft-2021-12-09-17-47-55-utc-e1665385601294-600x400.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Yes, the key to a chiselled body, improved physical fitness and optimal performance is working out regularly and intensively. Exercise breaks down microscopic muscle fibres, which are then rebuilt in the healing process, increasing in size each time. Yet, allowing muscles time to recover is just as important. 
Many articles written on the topic of exercise and weight loss imply that exercisers should be so sore afterwards that they can barely lift their arms or walk down the steps. On the contrary, this misconception is a sure way to cause injury, slow recovery and lose motivation. 
Here, we spotlight five dos and don’ts for healthy post-workout muscle recovery.
<img decoding="async" loading="lazy" class="wp-image-68206 size-full aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/10/athletic-asian-sportswoman-exercising-with-resist-2022-03-31-19-14-14-utc-e1665385827138.jpg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/athletic-asian-sportswoman-exercising-with-resist-2022-03-31-19-14-14-utc-e1665385827138.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/athletic-asian-sportswoman-exercising-with-resist-2022-03-31-19-14-14-utc-e1665385827138-450x300.jpg 450w, https://www.gafencushop.com/wp-content/uploads/2022/10/athletic-asian-sportswoman-exercising-with-resist-2022-03-31-19-14-14-utc-e1665385827138-600x400.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Overtraining Pain 
Even trained professionals and coaches often make the mistake of believing that pain is good – that your body is getting stronger and building more muscles, which isn’t completely true. In the aftermath of an intense workout, the body may suffer Delayed Onset Muscle Soreness (DOMS) caused by temporary muscle damage and inflammation. Although this is completely normal, this sensation should not be an indication of a great workout. Rather it is the body’s way of saying it has worked too hard and is struggling to keep up in the healing process. 
Feeling sore after a workout is nothing to worry about, but you should still be able to move as normal and withstand another session the following day. Studies have found that muscles can grow regardless of whether you feel pain in the areas you worked out or not. Overtraining, on the other hand, leaves the body hurting and fatigued, requiring more time to heal and increasing the risk of injury, which quite often leads to muscle breakdown, loss of progress, strength, muscle mass and motivation. 
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Mind Over Muscle 
Instead of looking for the burn, focus on mind-muscle connection. The path to a long-term success begins with a good foundation. Good form is everything in the gym – even more important than how much and how heavy you lift. Research published in the European Journal of Applied Physiology found that focusing intently on the targeted muscle area can lead to an increase in size as you contract it. Feeling your muscles engaged throughout a full range of motion, while keeping a good form, is enough to activate muscle cells and increase muscle-fibre size. Remember: quality over quantity.
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Carbs and Healthy Fats 
Fitness is not all about cutting calories and exercising religiously. Nutrition is also key to effective post-workout muscle recovery, and directly links to optimal fitness. The quality of the food you eat will be the fuel that drives your body to better performance. While protein is important for muscle repair – especially after intense resistance training – carbohydrates are the body’s preferred energy source. The National Academy of Sports Medicine in the US recommends that adults should eat 0.8g of protein per kg of body weight, and up to 1.2g per kg to maximise glycogen stores, within three hours of working out. 
High-glycemic carbohydrates (simple carbs or fast-digesting carbs) such as potatoes, white rice and bread provide quick boosts of energy, while complex carbohydrates like sweet potatoes, whole grains and legumes help to sustain energy throughout the day. Omega 3-rich fatty foods like wild-caught salmon and grass-fed beef are great sources of protein while vegetarians and vegans can consume walnuts, avocados, tofu and chia seeds as alternatives. Whey proteins are available for effective and speedy post-workout muscle recovery, and don’t forget your daily dose of minerals and vitamins from fruits and vegetables to boost bodily functions and recovery. 
<img decoding="async" loading="lazy" class="aligncenter wp-image-68210 size-full" src="//www.gafencushop.com/wp-content/uploads/2022/10/natural-protein-food-on-table-2021-08-26-22-49-16-utc-e1665386006442.jpg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/natural-protein-food-on-table-2021-08-26-22-49-16-utc-e1665386006442.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/natural-protein-food-on-table-2021-08-26-22-49-16-utc-e1665386006442-450x300.jpg 450w, https://www.gafencushop.com/wp-content/uploads/2022/10/natural-protein-food-on-table-2021-08-26-22-49-16-utc-e1665386006442-600x400.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Active Resting 
Strength training can be addictive, thanks to the happy chemicals exercise induces, such as dopamine, serotonin, oxytocin and endorphins. Nevertheless, for the body to recover effectively after an intense workout, it needs to rest. But that doesn’t mean you can’t keep moving. Active rest days dedicated to light activities support post-workout muscle recovery. 
While the strength and muscle you have gained in your workouts do not disappear within a day of inactivity, regular activity helps to improve cardiovascular health, metabolism and digestion. During this process of recovery and light activity, the body is repairing and preparing itself for an even stronger comeback at its next workout session. Not only do you keep up the habit of physical activity, but by balancing intense workout with active recovery throughout the week, you can avoid overtraining, thus preventing sleeplessness, fatigue, risk of injury, loss of progress and motivation. 
On rest days, go for a brisk walk, swim or do yoga. Foam rolling, ice baths and massage therapy are other forms of active recovery that help to reduce inflammation, muscle strain and body aches. 
<img decoding="async" loading="lazy" class="aligncenter wp-image-68209 size-full" src="//www.gafencushop.com/wp-content/uploads/2022/10/glad-sportswoman-checking-smart-watch-2022-01-19-00-06-28-utc-e1665386081763.jpg" alt="" width="700" height="467" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/glad-sportswoman-checking-smart-watch-2022-01-19-00-06-28-utc-e1665386081763.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/glad-sportswoman-checking-smart-watch-2022-01-19-00-06-28-utc-e1665386081763-450x300.jpg 450w, https://www.gafencushop.com/wp-content/uploads/2022/10/glad-sportswoman-checking-smart-watch-2022-01-19-00-06-28-utc-e1665386081763-600x400.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
Sleep Well 
This should require little explanation, yet many adults still find themselves restless and sleep deprived. According to studies published by the US National Library of Medicine, muscle recovery and muscle mass are directly affected by quality of sleep. Those who slept for five hours or less a night were found to have 60 percent less muscle mass than those who slept at least seven hours. 
A restful night’s sleep supports a series of changes that aid in the overall health of the mind and body. Deep sleep allows the brain and body to lower its pulse, slow down its function and engage in recovery and healing. Damaged cells and tissues can be repaired, hormones balanced and glycogen (the body’s source of energy) restored, allowing the body to wake-up to an improved physical and mental performance. Olympic swimmer Michael Phelps once shared that he was able to train every day for nearly five years because he prioritised a good night’s sleep. 
Whether you are a professional athlete, a weekend gym warrior or a home-workout junkie, the key to optimal fitness and performance is everything that happens in between working out and during recovery.
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<img decoding="async" loading="lazy" class="wp-image-68204 size-full aligncenter" src="//www.gafencushop.com/wp-content/uploads/2022/10/asian-beautiful-girl-in-pajamas-wake-up-in-the-mor-2021-12-09-21-11-10-utc-e1665386115483.jpg" alt="" width="700" height="300" srcset="https://www.gafencushop.com/wp-content/uploads/2022/10/asian-beautiful-girl-in-pajamas-wake-up-in-the-mor-2021-12-09-21-11-10-utc-e1665386115483.jpg 700w, https://www.gafencushop.com/wp-content/uploads/2022/10/asian-beautiful-girl-in-pajamas-wake-up-in-the-mor-2021-12-09-21-11-10-utc-e1665386115483-450x193.jpg 450w, https://www.gafencushop.com/wp-content/uploads/2022/10/asian-beautiful-girl-in-pajamas-wake-up-in-the-mor-2021-12-09-21-11-10-utc-e1665386115483-600x257.jpg 600w" sizes="(max-width: 700px) 100vw, 700px" />
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(Text: Zaira Abbas)

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