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Tag: benefits

What are the Benefits of Hanging Exercise?

Simply hanging a bar is undoubtedly the best upper body stretch, that you need to do daily.  It is quick, simple and is really effective. In order to perform the hang stretch, you only will need a bar or something that can support your body weight to hang from. We will see how you should do it and all the benefits it will provide.

How to do it?

  1. Grab onto a bar. Wrap the bar with all your fingers, your palm facing away with a slightly wider than shoulder-width grip.
  2. Try to hang yourself without touching the ground with your feet.
  3. Keep your body in alignment. Our tip to help you keep your body aligned is to press your legs and glutes together and keep your abs contracted.
  4. You should feel a stretch across the upper back, biceps, and triceps.

During the movement, try to relax your body and let the weight of your body drift towards the floor. This action is called “traction”, giving you the feeling that your muscles and body start to lengthen.

The benefits

As we have already said, the bar hanging is definitely the best you can do for your upper body.

🔸Improve the strength of your grip

Hanging a bar will make your grip stronger as you will be supporting your entire body. Which means that you will be better in other training exercises requiring a strong grip (pull-ups, deadlifts, rows, etc).

🔸Make your shoulder stronger

Having strong shoulders will allow you to perform safely pressing and overhead movements.

🔸Healthy Spine

Hanging a bar could be very useful for those who have spinal compression or pull heavy barbells on a regular basis. It can relax your back and relieve you from unwanted lower back pain and soreness.

🔸Improve your posture

When we are hanging a bar, we try to keep our body in a straight position. If you do this exercise daily, it will increase your awareness of postural imbalances.

🔸Improve your workouts

Bar hanging is considered as a really good warm-up before a training proposing pull-ups, chin-up or other gymnastic movements. Hanging exercises can improve your workouts at a general level as you will increase grip strength, flexibility, body weight movement, shoulder stability, back strength, and posture.

 

 

Watermelon: 9 benefits for your health

Watermelon: 9 benefits for your health

Watermelon is a delicious and refreshing fruit and the most important: good for your health!

It contains only 46 calories (for 340gr) and is rich in vitamin C, vitamin A, and other plant-based compounds.

Discover 9 health benefits:

🔸Hydration

Watermelon is composed of 92% water, which can hydrate your body and may increase the feeling of fullness.

🔸Nutrients and beneficial plant-based compounds

Watermelon is low in calories and rich in nutrients, especially carotenoids, vitamin C and cucurbitacin E, all linked to many health benefits.

🔸Cancer prevention

According to some studies, watermelon has some compounds that may help prevent cancer, such as cucurbitacin E and Lycopene. Lycopene is associated to cancer reduction for cancers of the digestive system. Cucurbitacin E is linked to a slowdown in tumor growth.

🔸Heart health

Watermelon contains beneficial compounds for your health, such as lycopene, citrulline and other vitamins and minerals (vitamin A, B6, C, magnesium, potassium). Some studies suggest that lycopene may help reduce cholesterol and high blood pressure.

🔸Inflammation and stress

Lycopene and vitamin C are antioxidants that can treat inflammations and oxidative stress.

🔸Macular Degeneration Prevention

Lycopene, with its antioxidants and anti-inflammatory properties, can help to keep your eyes healthy and protect you against age-related macular degeneration.

🔸Relieve muscle soreness

Eating watermelon can help relieve muscle soreness. This is why watermelon juice is a good drink after workout thanks to its high content in citrulline.

🔸Skin and hair care

Different nutrients in watermelon are good for your hair and your skin.

🔸Digestion

Watermelon is rich in fibers and water, both important for healthy digestion.

 

Being happy for a healthier life

Being happy for a healthier life

“Happiness is the meaning and the purpose of life, the whole aim, and end of human existence.” Aristotle

The ancient Greek philosopher Aristotle pronounced these words more than 2,000 years ago, and they still ring true today.

Happiness is a large topic that illustrates the experience of positive emotions, such as joy, contentment, and satisfaction.

Some new researches show that being happy is not only the feeling of a positive mood, it also brings potential benefits for your health.

We will discover why being happy could help you to be healthy.

Happy people tend to eat more fruits, vegetables, and grains.  A study made on more than 7,000 adults showed that people with a positive well-being were 47% more likely to eat fruits and vegetables than people with a less positive attitude. Fruits and vegetables are associated with numerous benefits: reducing the risk of diabetes, strokes and heart diseases.

During the same study, researchers also demonstrate that people with a positive well-being were 33% more likely to make a physical activity (with 10 or more hours per week). A regular workout helps increase your energy, build strong bones, eliminate body fat and reduce blood pressure.

Moreover, being happy can help you sleep better which can significantly increase your concentration, productivity, performance and it is important to maintain a healthy weight.

Another study of over 700 adults showed that people with a less positive well-being experienced 47% more sleeping problems (troubles to fall asleep or difficulties to stay asleep).

But if being happy makes you healthier, the other way works too! You can increase your happiness by being healthy!

There are different ways to increase your happiness: express gratitude, get active, get a good night’s rest, spend time outside, meditate and eat healthier are all great ways to help improve your mood!

 

The health benefits of oats

 

The health benefits of oats

I don’t start my day without eating a steaming bowl of freshly cooked oats with coconut milk. Now I know why and I won’t stop.. Did you know that oats are considered as the healthiest grains on earth?

Indeed, different studies prove that oats and oatmeal (porridge) are incredibly nutritious and well-balanced: oats are high in fibers and contain a lot of vitamins, minerals, proteins, and antioxidants. You can find oats in a lot of ingredients such as cookies, granola bars, muffins, some pastries,…

The types of oats

  • Instant (quick) oats: quick oats are created by rolling the oat flakes thinner or by steaming them longer. The texture changes and sometimes it can be a little mushy if you cook it too long but the nutritional value is the same.
  • Rolled oats: also called old-fashioned oats, these are the result of steamed oat groats rolled into flakes. They stay fresh longer and the cooking time is higher than instant oats because the flakes are thicker.
  • Steel-cut oats: also called Irish oatmeal, steel-cut oats are simply the result of cutting groats in two or three pieces. It takes less time to cook because the pieces are smaller.
  • Scottish oats: These are similar to steel-cut oats but instead of cutting the oats, these are ground and the result is creamier.
  • Whole oat groats: also called “grain kernel”, these are the most intact form of oats. In other words, oat groats are cleaned and harvested oats. People used to eat them less often because the cooking time is about 50-60 minutes.

Rich in fibers

The rich soluble fibers of the oats provide a lot of health benefits. First, they significantly help lowering cholesterol levels and as a consequence, it reduces the risk of coronary heart disease but also cardiovascular disease risk.

According to some findings published in BMJ, “a high intake of dietary fiber, in particular, cereal fiber and whole grains, was associated with a reduced risk of colorectal cancer.” 

Oats are also very filling and this is thanks to a powerful soluble fiber called Beta-Glucan. This fiber will give you the sensation to be full and consequently reduce the risk of obesity. You will eat less and later during the day so that it may help you to lose weight. 

The Beta-Glucan also reduces blood sugar levels and improves insulin sensitivity.

The fiber inside the oats is also a good remedy to relieve constipation and allows to have a better intestinal transit by reducing glucose absorption.

Rich in antioxidants

Oats contain a lot of antioxidants (such as polyphenol and avenanthramides), helping lowering blood pressure, leading to better blood flow and acting as an anti-inflammatory and anti-itching if it is applied to the skin (a lot of skin care products contain oats).

In summary, oats are among the healthiest foods you can eat.

 

Improve Your Digestion Naturally With Kefir

Most people are familiar with a variety of fermented products such as yogurt, buttermilk, sour cream butter and so on.

But there is also something called kefir, which is not quite as common as other fermented products.

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