Zumba: Benefits and Risks

Zumba is an extremely popular dance fitness class.
Image from goldsgymwestga.com

These days, Zumba is one of the most popular ways to get back in shape. Lots of women and men are finding that dancing to fast-paced music in a large group is a great way to have fun while burning calories at the same time. But Zumba may not be for everyone; like any type of exercise, it has a unique set of benefits and risks that you should be aware of before embarking on a booty-shaking journey to weight loss.

What is Zumba?

Zumba is a dance fitness program that was created by Alberto “Beto” Perez in the 1990s. It combines elements of aerobics and various dance styles, including hip-hop, samba, salsa, merengue, mambo, and more. According to the official Zumba Fitness website, there are over 14 million people taking weekly Zumba classes in more than 140,000 locations worldwide.

Benefits

Like aerobics, Zumba is a great way to burn off excess calories. Kass Martin, a Zumba instructor and education specialist, claims that the average number of calories burned in an hour was 817. This is due in part to the large number of muscles engaged, as opposed to some other exercises that only use certain muscle groups. It’s that “total body fitness” thing at work.

There is also a variety of age- and fitness level-appropriate class types available for kids ages four all the way up through seniors. Because it’s exercise and it’s fun, Zumba can also be a great way to handle the stresses of everyday life—plus, being more physically active often helps you feel better both emotionally and physically. Most Zumba-goers also say the time goes by quickly, and that it’s a great way to socialize and meet new friends.

Risks

Despite the amazing array of benefits, Zumba also comes with some risks that class goers should be aware of. The most prominent issues is that some people end up overly excited and strain their bodies too much—and that can cause some bad things to happen.

To avoid injury, be sure you're in control of your movements!
Image from expatwithkids.blogspot.com

“A lot of people get caught up with the music and excitement of it, and they lose track of what they’re doing and they don’t realize they overdid it until long afterwards,” said orthopedic surgeon Dr. Joel Buchalter. He’s had many patients come in with injuries to their backs, knees and hips.

To avoid injury, you must be aware of your body’s limits, as well as how to do the movements appropriately. If you just throw your body around, you’re setting yourself up for an injury. There are also other factors to take into account, such as where the class is taking place and what type of shoes you’re wearing. Avoid hard surfaces with no give—such as cement—as well as surfaces that will cause your foot to stick, like carpet. Shoes should also be chosen wisely. Running shoes are not ideal because they grip the floor and are designed more for forward motion. Get shoes that will allow you to pivot and turn. This will help you avoid ankle and knee injuries from twisting awkwardly.

JLo suggests Zumba for fun and fitness.
Image from goeshealth.com

That being said, Zumba can be a fun and efficient way to get in shape. Even some celebrities have
joined in on the fun, like Jennifer Lopez, Kirstie Alley, Jordin Sparks, Madonna, and Vivica A. Fox. Have you ever tried Zumba before? Let me know your experiences and thoughts in the comments below! 

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Foods That Reduce Stress

If you’re like me, you get hungry when you’re stressed out. And with how much I’ve let stress pile on in the past, it’s quite literally a miracle that the pounds didn’t also pound on. I go for the chocolate, particularly hot chocolate, cookies, and sugary coffee drinks when I feel the need to relax a little. And while some studies have shown that some dark chocolate can be good for you, I don’t think they meant in the amount I want to consume it in.

Image from cookingclassy.com

My main concern isn’t the chocolate itself, anyhow. It’s the sugar that it comes loaded with—and which can actually exacerbate stress, gives me headaches, and is overall a bad thing to have too much of. In fact, many “fast,” “easy,” and “convenient” foods that people turn to when eating out of stress are incredibly unhealthy, the eating of which can contribute to stress levels.

Since I like to munch on something when I’m stressed or working a lot, I try to surround myself with healthy snacks. And I was super excited when I found this list of foods that can actually help reduce stress levels. Who knew I’d be able to use my snacking habit to combat stress in a healthy way? Consider eating these foods when you’re stressed (or when you want to prevent stress):

Image from wikipedia.org

Oranges—Vitamin C can reduce stress and regulate blood pressure and cortisol levels, which often rise when you’re stressed. It also keeps your immune system healthy so you don’t get sick, something I have a tendency to do when stressed.

Sweet Potatoes—Besides being one of my favorite foods ever, sweet potatoes make me feel like I’m eating sweets and carbs when really I’m packing my body with vitamins, betacarotene, and fiber.

Dried Apricots—These delicious little guys are full of magnesium, a natural muscle relaxer and stress-reducer (just don’t eat too many, since they’re pretty sugary).

Almonds, Pistachios & Walnuts—Almonds have high levels of B and E vitamins, and pistachios and Walnuts have been found to reduce blood pressure.

Turkey—L-tryptophan, an amino acid, is found in turkey. It tells the body to release serotonin, which is a natural mood booster and relaxer.

Spinach—Like apricots, spinach is packed with magnesium. If you don’t get enough magnesium, it can trigger migraines and fatigue, both bound to increase stress levels. So eat up!

Image from thehealthyapron.com

Salmon—I was never a huge fish fan, but I do like Salmon. That’s a good thing, since it’s full of Omega-3 fatty acids, which help fight heart disease and regulate stress hormones, cortisol, and adrenaline.

Avocados—Avocados are a great source of monosaturated fats and potassium, which can help lower blood pressure. It can also prevent symptoms of stress like muscle twitches and spasms.

Green Vegetables—Any dark green vegetable, such as spinach, broccoli, kale, and beans, is full of vitamins. When we get stressed out, our bodies are sapped of vitamins and energy. Remembering to eat healthy greens when stressed can go miles in keeping stress under control.

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Home Remedies for Common Ailments

As the holiday season comes to an end, I find myself feeling run-down, tired, and under the weather. I’m still eating well and exercising daily, and I love spending time with friends and family—but after two weeks, it can become exhausting. Yesterday, I was at work when my eye muscle started twitching, one of the signs of potassium deficiency. This morning, I dutifully ate a banana before work. Then I got to wondering what other natural remedies can be used for common ailments. Here’s what I came up with:

1. Chicken Soup has long been used to treat the common cold. It provides a warm meal for the body, but some also claim it helps reduce white blood cell activity, which is what causes the respiratory symptoms of the common cold.
2. Clove Oil contains eugenol, which is both an antibacterial and a painkiller. Because of this, it can be used to treat toothaches when mixed with olive oil. However, be sure to look up exactly how to prepare the clove oil. It should never be used undiluted, put directly on broken skin, or taken in large doses.
3. Bicarbonate of Soda (baking soda) is the main ingredient in most antacids. By mixing a teaspoon in a cup of water, you can easily treat an upset stomach (as long as you don’t mind it being a little salty tasting).
4. Whole Milk contains Monocaprin, which can be especially useful to those suffering from cold sores. Monocaprin slows the virus activity that causes cold sores to emerge and blister, so drinking whole milk can help promote healing when this happens.
5. Honey is probably my favorite remedy for a sore throat. Not only is it delicious, but also it is as effective as some cough syrups to suppress coughs and soothe sore throats. It can be mixed with lemon and ginger tea or eaten alone.
6. Vinegar is one of the best ways to cool sunburns when applied as a solution or pure via spray bottle.
7. Olive Oil, which I’ve spotlighted before as a natural beauty product, can be used to treat earaches when warmed. It soothes the inflamed eardrum and helps relieve pain in the eardrum, which is caused by a mucus blockage.

Have you ever used any of these home remedies (or others) with success? Or are there any that you think don’t work? I’ve tried about half of the remedies above with success, but the other half is listed on the word of others. List any other remedies you can think of in the comments below! I’ll look forward to reading them!

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Cities, Exercise, and Brain Damage: 411

Cities are full of beautiful things: lights, culture, people, food, and more. But they’re also full of some not so great things like stress, pollution, violence, and crime. The vast majority of Americans live in cities dotted around the country. But while we may be used to the negatives that come with city living, it’s important to remember that our bodies may still be affected negatively.

I’ve certainly never met anyone who is immune to stress, though some people seem to be better at managing it than others. Cities tend to stress people out in many ways. There is often overcrowding, poverty, violence, and crime—all of which can contribute to an elevated level of stress. Those of us who live in cities also know that life tends to move very fast, so just keeping up can be hard sometimes.

Cities are also hard to navigate because they are so complex in layout. All these stressors combined together can be a catalyst for mental illness and other stress-related health problems.

Many things can counter stress, and one of my favorites is exercise. Not only does exercising on a regular basis keep your body active and healthier, but it also sends doses of mood elevating endorphins to your brain. It is a natural anti-depressant and de-stressor. Unfortunately, there are some concerns about exercising in cities as well.

With so many people living in close proximity, there is bound to be pollution. Some cities have it worse than others. According to the State of the Air 2012 report, California cities take the top five spots for America’s most polluted cities: Bakersfield, Hanford-Corcoran, Los Angeles, Visalia, and Fresno. On the other hand, Santa Fe-Espanola, NM; Cheyenne, WY; Prescott, AZ; Tucson, AZ; and Albuquerque, NM are the least polluted cities in the U.S.

Exercising in urban areas is still worse for you than exercising in rural ones, though, no matter how clean your city is. A recentstudy has actually linked brain damage to people who exercise outside in citiesas compared to those who exercise outside in rural areas. Air pollution lowers response time and attention span, increases inflammation markers in the blood, and can prevent us from getting some of exercise’s best benefits: brain plasticity, comprehension, and mental health.

So should you stop exercising outside and instead stay inside and inactive? Absolutely not. But Blisstree does have some good tips from researcher Romain Meeusen for those of us who still need to get our run on:

1. Brave rain and wind. These climates blow the fine particles away so you’re not left inhaling them.

2. Avoid rush hour.The more cars, the more pollution from exhaust fumes.

3. Head to the park.The more trees between you and the road, the better.

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