7 Reasons Why Sugar Is Bad For You

August 1, 2022

A high sugar diet can be harmful to your health for several reasons, from depression to heart disease.

1) Sugar hurts your heart

Researchers at Harvard University studied thousands of adults over the course of 15 years and found those who consumed 25 per cent or more of their daily kilojoules from sugar were, in that time, more than twice as likely to die from heart disease as those whose diets included less than 10 per cent of added sugar a day. Among the worst offenders are sweetened beverages, grain-based snacks, fruit drinks, and dairy desserts.

2) Sugar won’t make kids hyper… It’s worse than that

A Journal of the American Medical Association meta-analysis found that sugar does not affect children’s behaviour. Instead, it spikes blood pressure and cholesterol.

3) Your sugar intake

In Australia, the average person consumes 60 grams of sugar a day, which is around 14 teaspoons. It is well above the World Health Organization’s (WHO’s) recommended daily limit of six teaspoons for women and nine teaspoons for men.

4) Sugar is as bad for your liver as alcohol

Fruit sugars, such as fructose, are processed in the liver, but other sugars are not. Increasing consumption of foods with added sweeteners has led to an increase in non-alcoholic fatty liver disease (NAFLD). The liver breaks down excess fructose into fat globules that travel through the bloodstream and lodge around your midsection and internal organs. Similar to alcohol-induced liver damage, NAFLD causes inflammation and scarring. It is one of the leading causes of liver transplants.

5) Sugar may keep us up at night

According to a 2016 study published in the Journal of Clinical Sleep Medicine, eating more sugar (in combination with less fibre and saturated fat) leads to lighter, more disrupted, and less restorative sleep.

6) Sugar disrupts with our cholesterol

A 2010 study in the Journal of the American Medical Association found that as added-sugar intake increased, HDL (good cholesterol) levels dropped, increasing the risk of cardiovascular disease. In addition, women who ate more added sugar had higher levels of LDL density (bad cholesterol).

7) Sugar can make affect your mood

In the long run, eating ice cream after a bad day may only make you feel worse. Researchers at Columbia University Medical Center found that post-menopausal women consuming diets high in added sugars and refined grains were at an increased risk of new-onset depression. In contrast, those who consumed dietary fibre, whole grains, vegetables and unprocessed fruits had a decreased risk.

Becoming a Better Runner: A How-To Guide

Team JustRunLah!

July 23, 2022

Running is a popular hobby for a lot of people. It is a great way to get fit, increase your stamina, and improve your muscle tone, and it can do wonders for your mental health. Most people have a goal in mind when they start running, whether that is a certain mileage or a number of minutes. However, once that goal is met, it is easy to become complacent. After you have reached your goals, you need to start thinking about refining your technique which is why we have put together the following guide, let’s get into it.

Perfecting Your Form

In order to become a better runner, you obviously will need to perfect your form. Working on your form can be tricky, and often there is a little trial and error involved. There are a ton of resources online which can educate you on how your gait should look while running. Improper form can tire you out more quickly and increase your risk of injury. For example, your arms shouldn’t be swinging too much, the foot needs to strike the ground under your centre mass, and the ankles should be locked, but the rest of the legs should be relatively relaxed. A few small tweaks can really help you to improve your form making you quicker, and more efficient and also decreasing your risk of injury.

Incorporate Strength & Speed Training into Your Work Out Routine

Those who prefer cardio like running often neglect weight training; however, weight training can help when it comes to refining and improving your technique. Think about it, the stronger your legs are, the more powerful they are, which means you will be able to run faster and for longer. Training your upper body can help to correct your form and also increase your stamina which means you are less likely to get fatigued. Weight training doesn’t necessarily have to include weights, nor does it have to take place in a gym; it can also mean bodyweight exercises like squats, push-ups, and lunges.

If getting faster is one of your goals, then it would make sense to also incorporate speed training. Interval training is a great place to start. This means varying your runs with sprinting intervals. If you run on a treadmill, you could also try tempo training which means running at a higher pace than you usually would, although you shouldn’t be gasping for air during these tempo runs. Eventually, your pace will begin to increase to form a new baseline, and you will become faster.

Consider Your Energy Sources

Your diet has a lot to do with how effective your workouts are and how you perform on your workouts too. The body needs to be adequately fueled for your workouts. Everyone loves junk food now and then, but it can often leave you feeling sluggish and tired. Protein is key for exercise; it helps to build muscle and gives you energy. Finding ways to fit more protein into your diet is not always easy, which is why a lot of people prefer to use protein powders like the ones available from Ingredient Optimized; in addition to their products, they also have an informative blog which can teach you more about fast digesting protein and a number of other fitness tools, tricks and tips.

Slowly Increase Your Duration or Distance

Depending on whether you run for a certain number of minutes or for a certain distance, you should think about slowly increasing it. Increasing your runs is a great way to build your stamina as well as help you to get faster too. The increase needs to be proportionate to your ability, and your efforts. Don’t try to do too much too soon. If you usually run for thirty minutes, aim for forty or forty-five. If you measure your runs by miles or kilometres, think about increasing the distance by ten percent. Try to incorporate one long run a week into your routine.

Recovering Properly

All workout schedules should be arranged mindfully, with rest days included. For example, you should not be scheduling difficult runs back-to-back without giving yourself enough time to rest and recover. Rest days serve a purpose both physically and mentally. They help to ensure that your muscles and your body are repaired and ready for the next work out as well as allowing you a break mentally. Your rest days can look however you want them to. For example, it might be limited physical activity and an early night, or it might be an active rest day where you still participate in physical activity or even work out, but it should all be designed to be low impact.

In the End

Realistically, the best thing that you can do in order to become a better runner is simply to run. Be consistent and work towards your goals. You need to be patient; a lot of new runners are put off by slow progress and abandon their efforts soon after. Becoming a better runner will take time. Try breaking your bigger goals down into more manageable and achievable increments to spur you on.

The Best Supplements For Better Health

Team JustRunLah!

July 21, 2022

It is difficult to know which dietary supplement to take for optimal health. From incredible promises on labels hinting that what is in the bottle is vital to cure any sickness under the sun to Instagram influencers selling their must-have concoction, determining which supplements and ensuring there are worth taking might be overwhelming.

Taking supplements can help you acquire the required daily supply of vitamins and minerals your body needs to function properly. While consuming a well-balanced diet is the best way to receive your vitamins and minerals, a supplement can help fill in the nutritional gaps in your diet.

Here are several to consider if you are thinking about adding a daily supplement to your healthy living regimen.

Before buying, ensure you get professional medical advice from a qualified healthcare professional. While supplementation may not suit everyone’s needs, it can fill in nutritional gaps that are relatively common and can help people reach their health objectives easily.

Which vitamins are best for your daily dietary supplements

Vitamin A

Vitamin A, commonly known as retinol, is a fat-soluble vitamin. Many dairy products and orange or yellow fruits and vegetables contain Vitamin A. The recommended daily allowance (RDA) for vitamin A is 700mg for women and 900mg for males.

The benefits of Vitamin A:

Helps fight infection
Maintains good vision
It plays a crucial role in heart, lung, and kidney health
It keeps your skin healthy by fighting off toxins (also called free radicals).
Strengthens your teeth and bones

Vitamin D

It is estimated that 88% of the American population does not get enough Vitamin D. Although the body naturally creates vitamin D through sun exposure, the sun is frequently insufficient to fulfil its needs.

Many factors reduce the body’s capacity to convert sunlight to vitamin D, including decreased sun exposure during the winter months, ageing, darker skin pigmentation, and sunscreen and UV-protective clothing.

Vitamin D is essential for bone integrity, neuromuscular function, a normal inflammatory response, calcium absorption, muscle strength, normal blood pressure, and a healthy immunological response.

According to research, optimal vitamin D levels are connected to fewer stress fractures, fewer injuries in sports, and lower risks of upper respiratory tract infections. Vitamin D supplementation has also been reported to alleviate headache and migraine symptoms.

Multivitamins

One of the most crucial vitamins for excellent health is a high-quality multivitamin. According to the CDC, most Americans cannot achieve their dietary requirements via food.

According to research, the food we eat now includes lesser quantities of vital vitamins and minerals than produced ingested decades ago, most likely owing to soil depletion.

Supporting a balanced diet with a high-quality multivitamin helps to guarantee that you are providing your body with the nutrients they require to function properly.

Fish oil supplements

Fish oil supplements supply the body with critical omega-3 fatty acids necessary for inflammatory regulation. Omega-3 fatty acids are vital for your health for various reasons, and they can only be gained through food and supplementation.

A healthy cardiovascular, respiratory, immunological, and musculoskeletal system needs adequate omega-3 levels. They have been found to manage blood pressure, maintain healthy body weight, regulate immunological function, boost muscle and joint health, and support a pleasant mood.

Most people need an average of 500-900mg of omega-3 fatty acids daily to achieve ideal levels. It is also advised that people eat three oily fish meals each week (such as salmon, crabs, sardines, and mackerel).

Magnesium

Magnesium is another crucial supplement for good health because it is necessary for over 600 enzyme activities in the body. The World Health Organization (WHO) estimates that 75% of Americans do not reach the FDA’s Recommended Daily Intake.

Individuals who eat a high-processed-food diet, have diabetes, drink a lot of alcohol, take diuretics or proton pump inhibitors, have gastric conditions, suffer from Vitamin D deficiency, have been on long-term antibiotics, are at a higher risk of magnesium deficiency.

Low magnesium levels can cause problems with vitamin D metabolism, bone weakness, irregular heartbeat, blood pressure, blood sugar difficulties, irritability and anxiety, muscular cramps and spasms, and more.

Probiotics

Probiotics are valuable microorganisms that aid in the correct functioning of your gut. Because you digest and absorb nutrients through the stomach, probiotics are crucial supplements for maintaining gut health.

The gut also includes pathogens and harmful bacteria that can impair gut function and cause sickness and disease. Maintaining a healthy mix of “good” and “bad” bacteria in the gut is critical for general health.

When should you start taking supplements?

This varies depending on the individual. Higher-risk individuals may require supplementation sooner than others.

Adolescents with severe menstrual bleeding. Young vegans or vegetarians and youngsters with deficits or malabsorption problems may benefit from supplementation at an earlier age.

Vitamin supplementation may never be essential for healthy people who eat a balanced diet. As usual, consult your doctor to see if and when supplementation is appropriate for you.

Where to order supplements online?

With so many Vitamin and supplement products sold online, determining which website is genuine with trusted brands and the best price may be difficult. There are several websites for all of your vitamin and supplement requirements, whether you have a specific product in mind or are looking for top-rated brands.

It is critical to select a reputable online brand that offers high-quality supplements, such as Vitasave, trustworthy shipping, and the best price.

It is typically deemed safe to acquire vitamins online from well-known sites, plus shipping supplements online will save time. When deciding where to buy vitamins, it is advisable to conduct preliminary research. As a customer, it is critical to understand what information must appear on a supplement label.

The FDA requires five statements to appear on a label: the net quantity of contents statement (the amount of the dietary supplement), the statement of identity (the name of the dietary supplement), the nutrition labelling, the ingredient list, and the name and address of the manufacturer, packer, or distributor.

Return the vitamin supplement if any of the above are missing.

Health care crisis – what can I do to help?

Team JustRunLah!

July 21, 2022

After the pandemic period, our society suffers a health care crisis, including physical and mental health. The European Commission released a new health program for the 2021-2027 period. The program aims to strengthen prevention, surveillance, and crisis response. It allows the EU to invest in the creation of reserves for medical supplies, and the preparation of healthcare workers and experts. It is also planned to train health professionals to be deployed to various EU countries and to increase the resilience of health systems to achieve better health outcomes.

The EU Health Program will build up a long-term reserve of strategic medical supplies and other strategic reserves. But we live in a society where every person has the power to help prevent health care crises and strengthen their health and protect other people from diseases. In this article, we will talk about the most effective ways to improve our health and minimize visits to the doctor.

Exercising: a lot of pros

Sport has a very strong impact on our daily lives and health. The main idea is that it’s necessary to exercise for our better health, not to mention that it enriches and diversifies our daily routines. Incorporating sport into your routine or increasing daily physical activity can improve heart function, reduce the risk of diabetes, control your sugar increase in the bloodstream, and reduce tension and stress.

Physical activity improves our mood, increases our discipline, and at the same time leads to a better quality of life. In addition, physical activity improves our muscles, memory, and coordination. So, the reasons why exercising is healthy is not one.

Improve mental health: talk about your feelings

We are sociable creatures. The ability to share your feelings helps maintain good mental health, especially during difficult times in life. Expressing your feelings is not a sign of weakness. It is part of self-care and a healthy lifestyle. Speaking can be a method to deal with a problem that has plagued you for a long time. Being heard helps you feel understood and less lonely. It is a two-way process when we open up, encouraging others to open up at the same time.

A strong connection with family and close friends can help you cope with stress. Talking with your family and friends helps you feel loved and needed. They may offer a different approach to a variety of things that don’t give you peace of mind. Loved ones keep you active and help you solve practical problems. There is nothing better than talking to someone face-to-face and sharing your life impressions. If that’s not possible, try calling them, writing a note, or chatting online. Be open to different ways of communication, it benefits you! If you cannot talk with your relatives and loved ones, you can always call helplines for young people, children, and seniors.

NMN supplements: scientifically proven and efficient pill

Today, the National Library of scientists discovered the benefits of NMN. It is a scientifically proven fact that NMN can prolong our lives, reduce the risk of age-related illnesses, and can minimize older people’s visits to the doctors. One of the causes of ageing corresponds to a decrease in energy metabolism. People gain weight, suffer from decreased insulin sensitivity of tissue receptors, and decreased physical capacity of the body. In adulthood, we lose the ability to synthesize adenine dinucleotide (NAD+) in our bodies. Researchers have proved that the use of NMN (nicotinamide mononucleotide) supplements, a precursor to NAD+ in the synthetic chain, can help to prolong longevity.

In nature, NMN is also found in nutritious plants – avocado, broccoli, cabbage, cucumbers, and beans. Experiments with laboratory mice show positive effects of NMN supplements use – improved muscle condition of mice, increased bone density, improved vision, increased tissue sensitivity to insulin, improved immune function, decreased body weight, and increased physical activity.

Diet: what should your plate look like?

Residents often choose cheaper, less biologically valuable foods, which has a negative impact on their health. Therefore, the World Health Organization encourages the Member States to take all measures to promote a healthy diet and reduce the prevalence of chronic diseases and their risk factors. If a person’s diet meets the physiological needs of the body, it will be based on the principles and basic rules of a healthy diet and people will stay fit and healthy. In addition, visits to the doctor will be minimized and prevention of health crises will be increased.

So, eat nutritious, varied, and plant-based foods. Eat cereals or potatoes, fresh local vegetables, and fruits (although 400 g per day). Maintain a normal body weight (body mass index: 18.5-25). Reduce fat intake, and replace animal fats high in saturated fatty acids with vegetable oils containing unsaturated fatty acids. It is also recommended to replace fatty meat and meat products with legumes, fish, poultry or lean meat, and milk products (sour milk, yoghurt, curd, cheese). Choose foods low in sugar, eat less refined sugar, sweet drinks, and sweets. Of course, eat regularly and drink plenty of fluids, especially water.

Vitamins you need at every age

Team JustRunLah!

July 20, 2022

There are many advertisements touting supplements for health and wellbeing, but which ones are necessary? The answer is different at every age.

Vitamins are best obtained by eating a variety of fruits and vegetables. While getting enough nutrients from your diet is ideal, you might consider adding vitamins and supplements after consulting your doctor. Each age group needs a specific vitamin and mineral.

However, regardless of your age or stage of life, remember that more isn’t better when it comes to vitamins and minerals. Taking too much of any vitamin can be toxic; in other cases, you will just excrete it in your urine.

So, here’s what you need, depending on your age group:

Your tween and teen years

In these years, it is crucial to get enough vitamin D and calcium, says nutritionist Stephanie Schiff. “We need calcium for bone and muscle growth, but it doesn’t get absorbed as well without vitamin D,” she says. “These are the bone-building years for boys and girls, and if you don’t build enough bone, you will be prone to brittle bones later in life.” According to the National Institutes of Health’s Office of Dietary Supplements, tweens and teens should get 600 international units (IU) of vitamin D per day and 1,300 mg of calcium per day. Again, it’s always best to get nutrients from our food. Some tweens and teens may have special dietary needs depending on their diet or circumstances. Make it a habit to discuss diet and nutrition with your child’s doctor during their visits.

Your 20s

Keeping up with calcium and vitamin D is still important in your 20s, Schiff says. Depending on your diet, you may also need other vitamins or minerals at this age. For example, vegans often need extra vitamin B12, mainly found in animal products.

Woman pre-pregnancy and pregnancy

Childbearing tends to occur in the 20s and 30s for many women. You should take a prenatal vitamin containing folic acid and the B-complex vitamins if you plan to get pregnant. The time to start is before you get pregnant. Folic acid reduces the risk of neural tube birth defects, and other B vitamins help support a healthy pregnancy. Taking these vitamins may also reduce your babies’ autism risk. Women with heavy menstrual periods may need extra iron too. And don’t forget calcium and vitamin D.

Your 30s

Anti-inflammatory omega-3 fatty acids will help lower the risk of heart disease. Fish like mackerel or salmon, which are fatty and good for your heart, should be eaten at least twice a week according to the American Heart Association (AHA). Also, getting enough calcium and vitamin D is especially important during your 30s.

Your 40s

Vitamin D becomes even more important in your 40s. A lack of vitamin D has been linked to many diseases, including cancer, autoimmune conditions, diabetes, and obesity, and the risks tend to increase with age. Food alone cannot supply all the D you need, and sunscreen prevents us from getting enough sun, so supplements may be needed. And don’t forget your calcium and omega-3s either, as heart disease risk climbs with age for men and women.

Your 50s

In your 50s, your calcium requirements rise to 1,200mg, and vitamin D helps your body absorb calcium. It is because now, instead of building bone, you are preserving the bone you already have. Women are at greater risk for brittle-bone diseases such as osteoporosis than men and may need to take additional measures. Women may also be entering menopause during this decade, and certain natural remedies for menopause may help reduce symptoms.

Your 60s & 70s

Calcium and vitamin D matter greatly as you get older, such as in your 60s. Make sure you are getting all that you need from food or supplements. Heart health is important too, so ensure you get enough omega-3s.

In addition to calcium and vitamin D, you may need some extra B12 during your 70s. As you get older, it’s harder for your body to make and use B12, and supplements may be needed. Foods high in B12 include clams, liver and salmon.

Your 80s & 90s

Supplemental B12 may be necessary during your 80s too. Again, keep up with your calcium, vitamin D and omega-3 during your 80s, and make sure to inform your doctor about any changes to your diet or medications.

If you’re in your 90s, keep up whatever you’re doing, as it is likely working if you are enjoying this time of life.

8 Unknown Facts about Personal Training

Team JustRunLah!

July 13, 2022

Staying in shape can prove challenging, which is why many folks spend their hard-earned money on personal trainers to help them reach their goals.

Maintaining a healthy diet and exercising on a regular basis can help improve your mental and physical health, so it’s not surprising people hire the best personal trainers available. Becoming a personal trainer might seem like a dream job for those who spend each day in the gym, but there is a lot more to becoming a top trainer than you might expect.

1. Most PTs don’t work regular hours

Although there are PTs out there that work 9-5, most fitness professionals work early in the morning or late at night to accommodate their clients. If you are looking to start your own personal training company, expect to work while your clients have free time.

Some people will take a break during work hours to exercise, but most wait until they have finished work. Personal trainers have to be flexible to satisfy their clients and don’t be surprised if customers ask you to train them over the weekend. Attracting new clients won’t be easy if you only work from 9-5 throughout the week.

2. They are good listeners

The best personal trainers are great a listening to their clients. Keep in mind, that most people hire personal trainers to help them achieve their goals. Each client will have a specific goal in mind they’d like to achieve such as:

Lose weight: The most common reason for a person to hire a PT is to shed a few pounds.

Gain muscle: Both women and men employ PTs to help them increase their muscle mass.

Maintain their current weight.

Stay fit

Most PTs will talk with their client about their goals before they begin training. A good trainer will listen carefully and take everything their client says into consideration before coming up with a workout schedule. Knowing what motivates their client is key to helping them hit their targets.

3. Safely workout

Of course, you don’t need to hire a personal trainer to stay in top shape. Some folks join a gym or exercise at home without any help from a professional.

However, if you are new to the fitness world, don’t be surprised if you sustain an injury while working out. A professional trainer will show you how to safely use exercise machines and how to warm up and warm down properly.

Recovering after a workout is of vital importance. Those keen to work out on a regular basis often hurt themselves due to overdoing it.

If you are considering joining a gym for the first time in the near future, you should ask a PT for help. If you don’t know what you are doing, you could sustain a serious injury that might prevent you from working out again.

If you have exercised in a commercial gym, you can probably tell the difference between a person who has had professional training to those who haven’t. Not only do novices put themselves in physical danger, but they’ll also struggle to reach their goals.

4. You don’t need a degree to become a personal trainer

Although you don’t need a degree to become a PT, you will need to know a lot of information about exercise science, diet plans, and different parts of the body. There are exercise-based courses out there, and a lot of personal training businesses that are looking to hire recruits will only employ trainers that have a degree, but you can still become a trainer without any formal education.

However, just because you are a fit person and go to the gym regularly doesn’t mean you should become a PT. The best PTs in the business often have a master’s degree in physiology. Plus, they know what motivates their trainees, and how to get the best out of them.

5. It’s not all about exercise

When personal trainers spring to mind, most people think they only show their trainees different exercises and techniques, but there is more to the job than you might think. To become a top PT you’ll need to be able to do the following:

Sell: At the end of the day, personal trainers provide a service. In most big cities and towns you’ll come across lots of different PTs providing similar services, which is why PTs need to know how to sell. Starting a career as a PT can be tough, especially for those without any clients. Nowadays, most modern PTs use popular social media platforms to advertise their services. Some use Facebook and Instagram ads to promote themselves, while others upload images and videos of their client’s progress to encourage others to use their service. It seems like maintaining an online presence can help bring a personal training business to the next level.

Nutritional guidance: There is no point in exercising day in and day out if you are not eating properly. A PT will often come up with a specific diet plan for each of their clients. Not all diet plans will be the same, because not everyone has the same metabolism, which is why PTs have to know all about nutrition before advising a client on what to eat.

6. PTs are good at organizing

Once a PT has several clients to work with, it’s vital that they organize their schedule. Here are some of the things PTs organize on a daily basis:

Create programs for their clients ahead of time.

Hire an accountant to keep track of their finances.

Make sure each client is up-to-date with payments.

Confirm the client is taking the gym session.

They will have to prepare a spreadsheet that shows income and expenses.

7. They prepare different workouts for different clients

If everybody had the same body and wanted to achieve the same goals there wouldn’t be a need for a personal trainer. Everyone could follow the same schedule and the same diet plan, but thats simply not the case.

Most PTs will spend a lot of time talking with their clients before preparing a workout and diet plan. This is another reason a PT should know their stuff. Even if two separate people want to achieve the same goal, the trainer might come up with two completely different workout plans to suit their body type and their mindset. For example, if an overweight person is hoping to gain muscle mass, the PT might encourage them to work on their cardio and focus on lifting light weights. If an underweight person is hoping to gain muscle mass, the PT might advise them to avoid doing any cardio and focus on lifting heavy weights but only doing a few reps each time.

8. A PT will know when to stop

Personal trainers will know their client’s physical limitations. During the first training session, you can expect a PT to keep a close on how flexible you are and if they notice any muscle imbalance. This is why during your first sessions they will ask you to perform basic exercise techniques. Don’t be surprised if they ask you about your medical history either. The more information they have about your current physical condition the easier it is for them to come up with a specific workout and diet plan.

Macro and Micro Nutrients — The Essential Elements of A Runner’s Diet

Team JustRunLah!

July 8, 2022

A runner’s diet influences how the body is fueled for a workout, as well as what nutrient resources are available to recover after a run. These both impact various aspects of the body, including energy levels, performance, strength, and injury risk, according to Marathon Handbook. With that in mind, understanding the importance of elements in a runner’s diet — i.e. macro and micronutrients — is essential in gaining the benefits involved as a professional athlete.

The importance of proper nutrition

When breaking down the ideal runner’s diet, nutrition plays a major role, particularly when it comes to ensuring there is a healthy balance of key macro and micronutrients. A runner’s diet plan typically consists of a balance of the three macronutrients, according to Medical News Today — aka carbohydrates, proteins, and fats. Carbohydrates, for starters, are important in a runner’s diet as they’re broken down easily by the body during exercise, making them a major fuel source. Carbohydrates can be found in foods like pasta, whole fruit, and brown rice. Protein is also essential, as it’s responsible for building and repairing muscles, bones, and tissues. On the other hand (and equally as important), healthy fats, which can be found in foods like avocados, should also be worked in, as they’re beneficial to maintaining a balanced diet and are important for nerve function.

While each individual’s ideal balance of macronutrients will vary, the Institute of Medicine notes that people should aim to consume a balance of 45-65% carbohydrates, 10-35% protein, and 20-35% fat. While the ideal balance of macronutrients (aka vitamins and minerals) varies based on the individual, Medical News Today further notes that by focusing on eating plenty of veggies and fruits, one will typically consume enough micronutrients along the way. Additionally, it’s worth mentioning that calories play a major role in any runner’s diet as well, and should sustain one’s training program appropriately.

How the Mediterranean diet fits in

Although there are a vast array of popular and trendy diets out there, looking into the Mediterranean diet may prove to be particularly beneficial to runners. While meats, cheeses, and sweets are typically avoided, the Mediterranean diet includes beans, fish, fruits, potatoes, vegetables, and olive oil, to name just a few key foods, meaning you’ll be able to get a good balance of macro and micro nutrients. As for performance-specific benefits, one 2019 study that consisted of a small group of 5K runners highlights a potential benefit. The study involved the participants racing after four days of consuming a Western diet, then repeating the race after four days of a Mediterranean diet. The end result found that even after four days of a Mediterranean diet led to 6% faster 5K times (aka more than a minute off an 8-minute/mile 5K). To get help with creating a personalized plan, Healthline recommends considering working with a sports dietitian, which will aid in ensuring you’re dieting in a way that’s healthy for you and meets your individual needs/goals.

Going on a diet may sound easy enough, though there is a multitude of key aspects to keep in mind in ensuring you’re going about things in a healthy and safe way, especially as a professional runner. With the essential elements of a runner’s diet in mind, consulting with a professional such as a sports dietician can be helpful in ensuring you’re on a plan that’s right for you.

How healthy is coconut water or your favourite coconut shake?

Team JustRunLah!

July 4, 2022

Or how does it compare with coconut milk, coconut oil and coconut flesh? Here’s what you need to know about coconuts from the Dietetic & Food Services at Changi General Hospital (CGH).

The humble coconut, once only found at hawker centres and used for nasi lemak and bubur cha cha, has seen its popularity skyrocket lately. Coconut oil products have slowly been making their way onto the mass market since hip and innovative drinks infused with coconut are becoming wildly popular.

But are the many health benefits surrounding a coconut actually true? Let our dietitians from Dietetic & Food Services at Changi General Hospital (CGH), a member of the SingHealth group, lay down the facts for you!

Coconut shake vs coconut water vs coconut milk vs coconut oil vs coconut flesh

Coconut shake

You might not know that a regular-sized cup of your favourite coconut shake could contain up to 350 calories and 20 grams of fat.

“Coconut shakes and dessert drinks contain not only natural sugars but also added sugars/syrups as well as fats, in particular saturated fats from coconut flesh, coconut ice-cream/coconut cream or milk that is present in common recipes,” said Dietitian Miko Yeo.

Saturated fats can increase LDL cholesterol (the “bad” cholesterol) levels, which may increase the risk of cardiovascular diseases. High-calorie beverages can also contribute to excessive calorie intake and obesity, just as sugar-filled drinks such as bubble tea and sweetened drinks can,” Yeo added.

Here’s how you can enjoy coconut shakes in a healthier way, you can:

Choose to avoid added sugars/syrups at the point of purchase – requesting for 0% sugar level
Avoid upsizing the beverage
Try making it yourself, and replace coconut ice cream, coconut milk/cream often used in common recipes, with low fat or skim milk and avoid adding sugar

Coconut water/juice

Coconut water is touted as a great tool to rehydrate after exercise or a bout of diarrhoea as electrolytes such as potassium, sodium and manganese are present. However, plain water works just as well for hydration under most circumstances. Do note that coconut water contains at least 50kcal and up to 10g of sugar per 250ml (1 cup).

Coconut milk

Unlike coconut water, coconut milk does not occur naturally but rather results from the reconstitution of coconut flesh and water.

Coconut milk is a source of several vitamins and minerals essential to our body. One cup of coconut milk (250ml) contains 600 calories, while one cup of coconut cream (canned) contains 1500 calories, most of which are fat calories. Coconut milk is rich in saturated fat, which has been shown to raise harmful Low-Density Lipoprotein (LDL) cholesterol levels. High LDL cholesterol levels increase one’s risk of heart diseases and stroke.

Coconut oil

Coconut oil should be taken in limited quantities due to high saturated fat content. Coconut oil has also seen a boom in topical use as a product for the hair and skin due to its postulated moisturising and anti-inflammatory properties. While hairstylists and beauty specialists swear by coconut oil products, these benefits have yet to be substantiated by medical studies.

Many health claims for coconut oil can be attributed to the presence of medium-chain triglycerides (MCTs). MCTs are posited to aid in weight loss, because they are more efficiently turned into energy. However, studies have yet to be conclusive, and any excess MCT will still be stored as fat in the body. It should also be qualified that commercial coconut oil contains mostly lauric acid, which is not an MCT.

Coconut flesh

The fleshy interior of the coconut provides 175kcal per coconut (50g of flesh). It contains 4g fibre, which may be useful for digestion and satiety. Similar to coconut oil and milk, the flesh also contains high levels of saturated fat.

Coconut contains many vitamins and minerals, and if you enjoy it, keep eating it. The keyword is: Moderation! Don’t go (coco)nuts!

The Complete Guide to the Best Supplements for Bone Health

Team JustRunLah!

June 22, 2022

There are many different supplements that can help to improve the health of your bones. This article will help you find the best one for your needs.

The first thing you should do is consult with your doctor to see if there are any vitamin deficiencies that need to be addressed or medications that could affect bone health. After consulting with your doctor, it is important to understand what kind of supplement would work best for you, as there are many different options available. The supplements can be taken orally, through topical application, or a combination of both.

It is important to remember that a supplement alone will not have the same effect as a healthy diet and exercise routine; however, they can provide additional benefits when used in conjunction with these lifestyle changes.

Introduction: Do You Need to Take a Supplement to Support Your Bone Health?

A supplement is a product that you take to help you maintain a healthy lifestyle. Supplements for your bone health can be taken as tablets, capsules, or liquids. They are often used to replace certain nutrients which are not consumed enough through food. Or they can be taken to improve the body’s ability to absorb and use nutrients from food.

There are many different types of supplements available on the market. Some people take supplements because they have been prescribed by their doctor or healthcare professional. Others may have heard that they will help them lose weight, build muscle, or improve their health in other ways and decide to try them out for themselves.

Why Vitamin D is Important for Bone Health

Vitamin D is a fat-soluble vitamin that is found in certain foods and can also be made by the human body. Deficiency of this vitamin can lead to bone diseases like rickets and osteomalacia.

The most common way to get Vitamin D is from the sun, usually through exposure to ultraviolet B rays. However, not everyone has enough exposure to the sun for their body to produce adequate levels of Vitamin D.

Vitamin D deficiency has been linked with several different conditions including cancer, depression, diabetes and chronic pain.

Which Vitamin D Supplement is the Most Effective?

Vitamin D is a fat-soluble vitamin that is important for bone health and immunity. It can be obtained through food and supplements.

Vitamin D supplements are widely available in the market, but it’s not always easy to know which supplement is the most effective.

The most important thing to consider when choosing a supplement is the amount of vitamin D in it. The recommended daily intake of vitamin D for adults is 600 IU (international units) per day, so you should choose a supplement that contains at least this amount.

The next thing to consider would be whether or not you have any other medical conditions or take any medications that might interact with the supplement and change its effectiveness, such as diabetes medication or antacids.

What Are the Most Important Minerals for Bone Health?

Minerals are essential for the development and maintenance of bone health. They are needed for bone formation, bone mineralization, and the production of hormones that regulate calcium levels in our bodies.

The most important minerals for bone health are calcium, phosphorus, magnesium, potassium, and sodium. These minerals play an important role in the prevention of osteoporosis and other diseases that affect the bones.

What are some Other Supplements that Support Bone Health?

Calcium is a mineral that is important for the health of your bones. It helps to form and maintain strong, healthy bones and teeth.

Some other supplements that support bone health are vitamin D, magnesium, vitamin K2, potassium, boron, phosphorus and silicon.

Conclusion: Your Final Answer on the Best Supplements for Bone Health

To sum up this article, the best supplements for bone health are calcium, vitamin D, and magnesium.

10 Silent Symptoms Of A Heart Attack

Team JustRunLah!

June 20, 2022

Symptoms of a heart attack can be described as an excruciating, chest-clenching feeling. Nevertheless, health authorities note that in a large number of cases, this tell-tale pain may not be what an individual is experiencing.

In fact, the Australia’s Heart Research Institute estimates that of the 57,000 heart attacks that occur in Australia each year, 15 per cent of these are ‘silent’ heart attacks. A silent heart attack is accompanied by relatively mild or no symptoms. The damage is done but an individual is not aware of it.

Therefore, it is crucial to identify silent heart attack symptoms as soon as possible. This is because the sooner you get treatment, the greater the chance of you surviving without permanently damaging your heart.

In an effort to help you recognize the subtle symptoms of a heart attack, Reader’s Digest spoke with cardiologists and other health experts.

1) Feeling like you’re being hugged tightly

Chest pain associated with heart attacks is often described as sharp, stabbing, or dull. However, a heart attack can sometimes feel like pressure and heaviness on your chest, or as if you are being tightened up, says Dr Jim Liu.

2) Fatigue

Dr Rosen observes that fatigue is one of the most common symptoms of a heart attack she sees, especially in female patients. “In my 25 years of practice, people on the verge of a heart attack report feeling tired and not able to do their usual activities,” says Dr Rosen.

During a heart attack, blood flow to the heart is reduced. This puts extra stress on the muscle, which is a reason this feeling of exhaustion can occur. If you’re feeling fatigued, it’s best to consult your doctor. They will decide if an electrocardiogram (EKG), which checks heart activity – or another heart test – is necessary.

3) Soreness in the back, arms, or chest

Back and chest pain, as well as pain in any arm – not just the left – are often signs of a silent heart attack. Dr Rosen explains that people tend to ignore the pain since it is not accompanied by the chest heaviness that is typically associated with a heart attack.

The pain may feel like a pulled or sore muscle or ache as if you slept on it wrong. It may also come and go or remain constant. To be safe, if the pain is something new and it isn’t going away, you should talk to your doctor about it, even if it’s a body part that isn’t usually associated with the heart, she says.

4) Pain during exercise

Dr. Liu says one commonly overlooked symptom of a heart attack is chest, arm, shoulder, or back pain that only occurs during exercise.

If you have a partial blockage in your coronary arteries, that can limit blood flow to your heart, causing a feeling of weakness and pain. The pain may stop when you stop exercising, as the heart doesn’t need as much blood flow, or it may continue even during rest. Both can be concerning signs of heart disease – but, Dr Liu suggests, the former may suggest a heart attack has already occurred; while the latter may mean one is imminent.

5) Seemingly unusual shortness of breath

A trip up stairs is usually no problem, but if suddenly you feel like you are gasping for air, this may mean you are having a heart attack.“Women especially tell me they noticed feeling fatigued or breathless while walking up steps or carrying groceries when they normally wouldn’t,” says Dr Rosen.

6) Throat, neck, or jaw discomfort

Unexpected discomfort in the neck or jaw, or tightness in the throat can indicate a heart attack, says Dr Kini. You should contact your doctor immediately if you experience any of those symptoms. It’s especially important for people with diabetes to pay attention to subtle changes like this.

7) Sweating for no reason

Hot flashes, cold sweats, and night sweats may be dismissed as a sign of hormone imbalance or aging, but excessive sweating can be an indication of a serious health concern.

A subtle symptom of a heart attack can be sweating even when you are not exercising or otherwise physically active. The sweating may come on suddenly and seemingly for no reason, or you may wake up drenched.

8) Vertigo or fainting

You may experience light-headedness, dizziness, or even faintness if the room feels like it is spinning. Vertigo may also trigger nausea and hot flashes.

Note: Women are often more likely to report this symptom than men – just one example of how heart attack symptoms can feel different for women.

9) Heartburn or belching

If you have an occasional heartburn flare-up after a heavy lunch, it may be nothing to worry about. However, if it’s out of the ordinary or you haven’t experienced heartburn before, Dr Liu suggests you see your doctor.

Angina, a heartburn-like chest pain, is caused by a lack of blood flow to the heart that can signal a heart attack.

10) Stomach upset

Dr Rosen says heart attack symptoms can sometimes mimic stomach problems such as nausea, vomiting, or overall gastrointestinal upset – especially in women. “If you don’t feel well, always call your doctor. It could be that taco you had at 10pm but it could also be a heart attack,” she says.

Adidas Concludes David Beckham’s 2-Day Visit To Singapore With Activities True To Its Brand Purpose: Through Sport, We Have The Power To Change Lives

Team JustRunLah!

June 20, 2022

From a live talk show to a football clinic for youths between four to 16 years old, and a surprise futsal challenge at The Cage, more than 200 people met and were inspired by the global sporting icon.

SINGAPORE, 18 JUNE 2022 – Over the past two days, 17 and 18 June 2022, adidas organised a series of activities with David Beckham in Singapore. The activities were anchored on the brand’s purpose, “Through sport, we have the power to change lives”.

“WE GOT THIS 2.0” TALK SHOW

On 17 June, David Beckham spoke to more than 120 members of the public at a talk show dubbed “WE GOT THIS 2.0”, held at the adidas Singapore Brand Centre Orchard. Hosted by 987FM radio DJ Joakim Gomez, David Beckham was joined by three local panellists: entrepreneur and social media personality, Christabel Chua, professional footballer, Ikhsan Fandi, and international DJ and Host, Jade Rasif.

A contest for the public to win passes to attend the talk show ran over six days on adidas Singapore’s and the panellists’ Instagram channels, as well as via the adidas app. Winners were selected from more than 2,000 entries submitted during the contest period.

The three talk tracks discussed by David Beckham and the panellists were:

What matters (sharing what is important to them at this point in their lives),
Marrying ambition with mental health (how they balance achieving what seemed like the impossible), and
We Got This (tips and advice on how they stay on track to achieve their goals).

Ikhsan Fandi on “What matters”: “My family means everything to me. I always confide in them when faced with challenges. I feel safe knowing that there are people to guide and support me through the tough times and will have my back all the way.”

Christabel Chua on “Marrying ambition with mental health”: “My work always keeps me motivated but there are times that things get overwhelming for me. A few practices that help me are colour-coding my daily calendars so that I’m always present in the moments I’ve committed myself, and ensure I make space for ‘me time’ too.”

Jade Rasif on “We got this”: “My favourite quote has always been, ‘work hard, stay humble.’ As cliché as it may sound, it has been a north star for me. I practice gratitude exercises daily and it helps centres my being. Big or small, compliments or criticism, I take them all, learn from them, else if I don’t see merit in some of the negativity I receive, I move on from them.”

“WE GOT THIS” FOOTBALL CLINIC WITH SPORTSG AND DAVID BECKHAM AT THE ARENA

Earlier today, in collaboration with Sport Singapore (SportSG), adidas organised a football clinic for 100 aspiring youth footballers between four to 16 years from the ActiveSG Football Academy (AFA). The 90-minute clinic focused on building fundamental motor skills for 40 pre-schoolers, football drills and short matches for 60 children under 12 years old and athletes with varied abilities who live with cerebral palsy.

adidas Singapore Creators (the brand’s term for influencers) and professional footballers, Anders Aplin, Christopher Van Huizen, Fabian Kwok, Ikhsan Fandi, Izzati Rosni and Marc Ryan, joined the youths by assisting in the clinic and participating in the friendly matches organised.

“NEXT TEAM PLEASE?” – THE CAGE FUTSAL TAKEOVER

Capping his series of activities with adidas Singapore, David Beckham visited The Cage at Kallang to surprise unsuspecting “weekend warriors” at the futsal court. The energy was electrifying as he entered the court with adidas Singapore Creators and professional footballers. Surprise, disbelief, and joy filled the room as futsal players on the court gathered around him and invited him for a short game.

Mark Walden, Director, Go-To-Market for adidas South-East Asia shares, “At adidas, we believe that through sport, we have the power to change lives. We wanted David Beckham to engage in a series of activities that could make a positive impact to the local community given his reputation as an undisputable global icon. He has an impressive sporting career and is a successful businessman. We believe David has the right credentials to offer advice to the community on powering through challenges in life, and on marrying ambition with health. We value the perspective he lends on these topics and hope it will inspire individuals looking to write their comeback stories, pivot, or level-up in sporting, professional or personal pursuits.”

Tiffany Cheah, Brand Communications Manager for adidas Singapore adds, “In conceptualising an event for the public, we decided on the “talk show” format as we wanted to create a platform to motivate and inspire the public through the sharing of personal stories and tips on overcoming the odds – particularly in situations that seemed impossible. The 2.0 edition brings together global and local voices to shed light on key topics, like navigating the pressures of life and balancing ambition with mental health, through a lens of wellness and sport.”

In his 2-day visit in Singapore, David Beckham had shown that through sport, we indeed have the power to change lives. His visit has inspired and motivated the lives of many to keep moving forward and continue achieving the Impossible.

HOKA Invites Humans Across The Globe To Lace Up And Fly With Their First Global Campaign, FLY HUMAN FLY

Team JustRunLah!

June 16, 2022

The Leading Performance Running Brand Unveils a New Global Ad Campaign, Calling All Humans to Experience the Transformative Power of a Run

HOKA®, a division of Deckers Brands (NYSE: DECK), launches a new global brand platform, FLY HUMAN FLY. As the brand’s most extensive globally integrated marketing campaign to date, HOKA will extend an invitation to runners of all abilities to experience a place of joy, optimism, and limitless possibilities. FLY HUMAN FLY will act as a catalyst to encourage consumers to meet HOKA at the starting line and take flight to new heights – together. The campaign will be amplified globally across owned media, digital platforms, and out-of-home.

The FLY HUMAN FLY campaign introduces – Pursuit – HOKA’s anthem film. The 60-sec spot establishes HOKA’s belief in the transcendent power of movement, in this case, a run. Fueled by HOKA, Pursuit features heroes entering a magical world filled with joy, optimism, and superhuman possibility. With brand, product, and human stories, HOKA’s strategic approach and marketing investments will meet consumers at every step in their journey.

“HOKA has been championed by a strong community of endurance athletes from the very beginning. When a consumer tries a HOKA product, they fall in love with our product innovation that delivers an experience that is both easy on the body and world-class fast. Thus, the brand growing primarily by word of mouth up until this point,” said Norma Delaney, Vice President of Global Brand Marketing at HOKA. “Those that know us, are fans for life. The FLY HUMAN FLY global campaign is an invitation for humans everywhere to experience HOKA and fly into a world of new possibility.”

The FLY HUMAN FLY campaign will introduce a strong visual language, utilizing the bold colours HOKA is known for in its product offerings and elevates the iconic HOKA bird logo – creating synergies across campaign elements and driving the brand recognition. Big, bold ideas will come to life through distinct new creative, a HOKA website refresh, new product innovations, experiential events at HOKA retail stores, and ongoing integrated marketing stories. HOKA is promoting the ad campaign with an extensive global rollout plan, including out of home assets in key global cities, digital, and national video spots on connected TV platforms.

HOKA distinguishes itself in the marketplace as a human-first performance brand, evidence by its rich storytelling platform “Humans of HOKA.” Through the stories of real humans, HOKA shares the brand’s core values and DNA, and celebrates the heart, soul, and power of humanity to change the world. HOKA will tell these incredible stories of athletes of all levels and capabilities through video, blog and native brand channels. FLY HUMAN FLY will continue to build upon the brand’s DNA and core values.

Timed to FLY HUMAN FLY, HOKA introduces the Mach 5, the next iteration of its iconic Mach franchise, offering a race-ready, performance-driven running shoe. With a perfect balance between speed and comfort, the Mach 5 energizes runners to catch whatever it is they’re chasing, from a race day PR to that feeling of flight, faster. The launch further solidifies the brand’s position as a pioneer in the performance category and will be complemented by an ancillary marketing campaign.

Amplifying HOKA’s message of FLY HUMAN FLY, HOKA is partnering with Achilles International, a global organization operating in 18 countries, including the United States. Achilles International has empowered over 150,000 athletes of all ages and ability levels to participate in endurance events around the globe. With a significant presence at major marathons worldwide, and with the aid of guides, gear, and social connections, Achilles helps to break barriers to the start line. Together, HOKA will further their mission through monetary and product donations and amplifying the Achilles mission via dedicated Humans of HOKA storytelling highlighting the inspiring stories of these athletes.

F22 Mach 5

In conjunction with FLY HUMAN FLY, HOKA will also be launching their new Mach 5.

The new Mach 5 delivers an energized and harmonized ride that will delight runners
who want to go fast. The PROFLY midsole has been enhanced with a lighter, more responsive foam underfoot that puts more snap into every step without compromising the cushioning for support on those longer distance days. With a perfect balance between speed and comfort, the MACH 5 energizes runners to catch whatever it is they’re chasing, from a race day PR to that feeling of flight, faster.

What’s new in the Mach 5

New Upper – single layer creel jacquard engineered mesh with a richer colour palette
Articulated heel collar – more dialled-in fit
Enhanced responsiveness and energetic ride – combines the learnings of Mach 4 and Mach Supersonic
Lighter weight – upper and new foam maintains or slightly shaves weight while still enhancing ride benefits.

Mach 5 is now available in the black and white version and more colourways will be arriving in July. It will be available for purchase at the HOKA Brand Store at Takashimaya, Sports Central, Level 4 and authorised retailers. For the full list of authorised HOKA retailer stores, you can visit HOKA social media pages:
– Singapore Facebook / Instagram: @hokaoneonesg / @hokaoneone_sg

Is There An App To Plan Running Routes?

Team JustRunLah!

June 12, 2022

How we exercise has been fundamentally altered due to recent developments in technology. People of all ages utilize this to gain fitness levels and get their daily workouts. These days, most smartphones come preloaded with a GPS app and a fitness tracker. Sharing your sporting accomplishments with your friends is also simpler by integrating various social media technologies.

Choosing the best app for your needs can be difficult and expensive in today’s app market. Instead of making your daily jog less pleasurable, it will make it easier to find your way about with a route mapping app and offer suggestions, tips, and encouragement to keep going.

This article will cover the top apps for finding jogging routes and trails. Our picks range from those that assist you in finding famous scenic areas to those that help you uncover secret backtrail gems.

ASICS Runkeeper

ASICS Runkeeper is a simple-to-use program that keeps tabs on your speed, distance, calories burnt, and more while you’re out for a run. It reviews your previous runs to keep tabs on your improvement and find new paths in your area to explore. While it’s an excellent tool for a rookie runner, it also contains essential information from which runners of any ability level can benefit.

RUNGO

If you’re a fan of running who also likes to travel, RunGo is the perfect app. The program is designed to assist runners in finding the best routes and guiding them along those routes through voice guidance.

More than 100,000 routes worldwide are already in RunGo’s database, and the company adds 200 new routes daily. It’s safe to say that the RunGo team and certified local running clubs curate the trails and that each route is confirmed before it is included in the app.

PUMATRAC

For those looking for an app that provides a comprehensive perspective of their exercises, PUMATRAC is the best option. The software gathers and analyzes data about your run, including the weather, time of day, and even the day of the month, to provide you with personalized insights. For instance, you might discover that you have the most success running on Sunday mornings before ten o’clock or that you can improve your pace by running while listening to punk rock.

Strava

Strava is the program you should download right away to keep you energized. The community feature of the program enables users to follow their friends, running rivals, and work colleagues. Users can also set up group competitions, such as who can run the 5K the quickest or rack up the most monthly miles.

In other words, if you aren’t an experienced runner, don’t let this deter you from participating. In addition to speed and distance traveled, Strava provides more in-depth performance data and weekly mileage.

Along with Apple Watch and Wear OS devices, Strava is compatible with various running trackers.

Footpath Route Planner

This tool allows you to plan and measure routes that would otherwise be difficult or impossible to imagine by following a route’s shape on a map.

The Footpath is an excellent choice for road warriors due to its free offline functionality. There is a wide range of activities that the app may be used for – from cycling to mountain biking, jogging, backcountry skiing, and kayaking. While training or just trying to make sure you run your customary 5k while on vacation, the measurement gadget will undoubtedly become your greatest buddy and most helpful ally.

Additionally, when upgrading to the paid subscription option, you’ll have access to premium topo maps, 3D views of the landscapes you explore, and other features.

10 Things You Didn’t Know About Feet Care

Team JustRunLah!

June 6, 2022

Here’s what you need to know about smelly feet, avoiding foot pain, preventing infections and ingrown toenails, and keeping your feet healthy and pain-free in general.

From ingrown toenails and bunions to sprains, strains, and broken bones in the foot and ankle, you might need to visit a podiatrist. The information your foot doctor provides will no doubt help you manage your condition, but they can only cover so much ground in a single office visit. You’d be surprised at how much more you need to know about avoiding foot pain, preventing infections, and keeping your feet and toenails healthy.

You should have your feet measured when you visit a shoe store

Every time you shop for shoes have your feet measured by a professional. Foot size can change as a result of natural ageing and health changes. Measure both feet – late in the day – and shop for the larger foot, advises podiatrist, Dr Lori Weisenfeld.

Your change of habits during the pandemic is causing foot problems

Namely, walking barefoot around the house all day. It’s leading to things like plantar fasciitis, Achilles tendinitis, and other types of tendinitis warn podiatrist, Dr Jane Andersen. If you’re going out, make sure to wear the best plantar fasciitis shoes for men to help relieve your discomfort.

Foot therapy at home

Try this DIY foot soak to help clear up foot and toenail fungus, brighten nails and soften skin: combine 1/2 cup apple cider vinegar, 2 cups warm water, and 2 tablespoons baking soda. Soak for 20 minutes a few times a week.

Foot odour is not necessary

Try a deodorant spray and alternate your shoes so they have a chance to dry completely. Wear socks, as well, otherwise, the sweat will promote the growth of bacteria that stays in your shoes.

Get running shoes at a running store, even if you only walk for exercise

A well-trained staff at an athletic shoe store can help you find the right shoes for your exercise. Typically, they will analyze your foot and gait and recommend the best shoes for you.

Coconut oil has many healing properties

Coconut oil is known to have anti-fungal properties. Use it to moisturise cuticles, as well as skin – especially cracked and calloused areas.

The size of your athletic shoes shouldn’t be the same as your regular shoes

Dr Weisenfeld recommends that there should be one thumb’s width between the tip of the shoe and the end of your longest toe.

Barefoot running

Barefoot running on concrete can mean you’ll end up with stress fractures and some very bad inflammation. Grass and sand are good running surfaces for barefoot running.

Here’s a home remedy to cure your stinky feet

Make some really strong black tea, then soak your stinky feet in it two or three times a week for 20 minutes. The tannic acid has been shown to temporarily shrink sweat ducts so they don’t work as hard.

Socks that are too small can cause blisters

Yes, just like a shoe can. Just go with what feels comfortable for your feet.

Adidas Organizes The Largest Mass Run To End Plastic Waste In 2022 With Run For the Oceans Singapore

Team JustRunLah!

June 6, 2022

More than 140 runners gathered to Run For The Oceans in Singapore, contributing a total of 5,600 minutes to the cause;
Back for its fifth year, members of the public and adidas influencers (Creators) ran as a community in what seemed to be the largest mass run to end plastic waste, since the easing of restrictions in Singapore.

SINGAPORE, 2 JUNE 2022 – Last Saturday morning on 28 May 2022 at East Coast Park, more than 140 runners gathered as a community to Run for The Oceans (“RFTO”). A global initiative by adidas and Parley For The Oceans(“Parley”), RFTO aims to raise awareness of plastic pollution among members of the public and end plastic waste by encouraging positive actions through Sport. Back for its fifth year, members of the public and adidas Influencers (“Creators”) ran as a community in what seemed to be the largest mass run to end plastic waste, since the easing of restrictions in Singaporeon 26 April 2022.

This year from 23 May 2022 to 8 June 2022, for every 10 minutes of physical activity from movement-based sports like running, hiking and walking recorded by participants on the adidas Running app, adidas and Parley will clean up the equivalent weight of one plastic bottle from beaches, remote islands, and coastlines before they reach the ocean (up to a maximum of 250,000kg).

To kick off RFTO in Singapore, Adidas Runners (“AR”) Singapore captains, Sofie Chandra and Eugene Lim, shared with attendees information on how to participate in the movement, and issued a #NoSingleUsePlasticChallenge. The challenge encourages a commitment from attendees to avoid using any single-use plastics for the duration of RFTO.

adidas Brand Communications Manager for Singapore, Tiffany Cheah, also shared details on the brand’s larger commitment to sustainability and how it has lived up to its promise. In addition to phasing out single-use plastics and microbeads, adidas is also launching entire product lines with more sustainable materials.

What went down at RFTO Singapore on 28 May 2022

Runners were flagged off in six different waves. Attendees committed a total of 50 minutes of Running and covered a range of 4.5KM to 7KM during the event. The total duration committed by Singapore during the event stands at 5,600 minutes.

The sense of camaraderie was uplifting. Runners cheered each other on and concluded the event in high spirits. Attendees were also spotted engaging each other in conversation regarding the impact they had made, and exchanging tips on more sustainable living among themselves.

Run for the Oceans is still on, till 8 June 2022!

The public can continue to track their activities till 8 June 2022 and are to sign up for their runs through the adidas Running app. As of 1 June 2022, Singapore has clocked a total of 410,957 minutes and counting. For more information on the movement and how to sign up, visit adidas.com.sg/runfortheoceans.

My OCBC Cycle 2022

stargazer

May 30, 2022

After a two-year hiatus, cyclists are finally able to participate in a mass cycling event in this year’s OCBC Cycle. While I had taken part in past OCBC’s virtual rides, I would personally still prefer to be able to cycle with many other cyclists on closed roads.

Hence when registration commenced, I made up my mind to participate in both the City Ride as well as Virtual Ride to make it a complete OCBC Cycle experience.

City Ride

The 20 km City Ride, scheduled on the 8th of May Sunday, consists of 2 flag-offs at 5 am and 6:30 am. This route takes cyclists on closed roads passing several scenic locations such as the Benjamin Sheares Bridge and Marina Bay Sands, before finishing inside the National Stadium at the Singapore Sports Hub.

My friend LC and myself were riding in the first wave at 5:00 am. On Saturday, we decided to come early at 11:30 pm to spend a night at the Sports Hub. We could hardly sleep even though it was raining and the weather was cooling!

The rain had eased by 5:00 am and the first wave was flagged off without any delay. It had been some time since I cycled in the early mornings and it was surreal cycling with other like-minded cyclists.

Cyclists riding towards Marina Bay Sands

It was very enjoyable to be able to cycle on closed roads with families and friends, chilling out and taking photos at iconic places. OCBC Cycle is the only event in Singapore that we are able to do so.

It had started to drizzle by the time I reached the top of Sheares Bridge. Dark clouds gathered ominously and the rain grew heavier by the time I completed the ride at 6:40 am.

Virtual Rides

I took 2 virtual rides to complete this category.

The first virtual ride was completed by cycling from my home at Bedok North to Springleaf, passing by Punggol Waterway, Seletar North Link, Yishun Dam and Lower Seletar Reservoir.

Do note that there is ongoing construction at Seletar North Link. Hence, it is very dusty and there are risks due to the presence of heavy vehicles and gravel along the roads if you choose to cycle on the roads.

The second virtual ride was completed 2 weeks after the first and was completed by riding to Changi Airport via the Siglap Park Connector and East Coast Park. My friend CK joined me for this weekday ride.

We started off at 9:30 am. The sky was overcast and it was raining in the North-Eastern parts of Singapore. We were fortunate that the sky held up in the East while we reached Changi Airport without any issue.

It was a great OCBC Cycle experience and I look forward to next year’s edition. Hopefully, there will be a category for the ‘Sportive Ride’ and with a new or revised route.

Till then, stay safe and adhere to cycling rules while cycling.