Lifestyle Tips


6 Foods to Reduce Stress 0

Discover the power of stress-reducing superfoods with our latest article, which offers a deep dive into six incredible foods that can help manage stress effectively. From the mood-enhancing properties of eggs and the antioxidant power of blueberries to the calming effects of chamomile tea, each food is explored for its unique benefits in combating the physical and emotional strains of stress. Learn how incorporating items like oatmeal, milk, and turmeric into your diet can not only enhance your overall well-being but also provide a natural defense against stress. Perfect for anyone looking to lead a healthier, more serene lifestyle, this guide is filled with valuable insights and practical tips to help you feel your best.

11 Spring Cleaning Tips 2020 0

spring cleaning tips
Photo by Pixabay from Pexels

When the sun shines, it's time to open the windows wide open, take your cleaning supplies, and get ready for some spring cleaning. Are you looking for a useful way to spend your time during this season of isolation and social distancing?  Spring cleaning during this season will be productive and remove your mind from the bad news all over and leave your house clean and free from germs.

You don't have to dread spring cleaning. If you want to enjoy a deep clean in your home, believe it or not, it will not only leave your house sparkling clean but also give you a sense of satisfaction. Here are spring cleaning tips that will make every minute that you spend indoors productive and most definitely gratifying. 

Make a Schedule

Spring cleaning ought not to be a marathon. You’d feel overwhelmed if you wanted to clean your whole house in one day. The best way to enjoy spring leaning is to scope out your home. Start with the areas that need to be fixed urgently and put last those areas that you can skip.

Have a plan on how to tackle each room. This spring cleaning tip will keep you focused on your goal. Break the cleaning goals into small chunks of short cleaning areas that would take 10-20 minutes. For instance, you can split the tasks into dusting all surfaces, cleaning doors and windows, and cleaning the kitchen cupboards.

Declutter Your Home

One of the most crucial spring cleaning tips is to declutter. Imagine coming home to a pile of clutter, be it a cluttered desk or a closet full of unsorted laundry.  Take advantage of this isolation time to get rid of clutter that has been weighing you down.

For this spring cleaning tips to be a success, you need to keep your home organized. Decluttering has psychological benefits, like reducing your stress levels. Identify the critical parts or rooms that you need to declutter. Plan for time to organize your closet, organize your desk, and unused trash items in your junk pile.

Group the items in terms of those that you can store, those can you can give away, or those that you need to trash. Give away items that are in good condition that you longer need and donate to a good cause. Decluttering will make spring cleaning very easy. You'll be surprised how good you will feel after you eliminate unnecessary junk from your house.

Clean Room by Room

Spring cleaning room by room is the best way to clean your home effectively. Create a checklist for every room and areas that need the most attention and those that you can skip. Start with those that need fast attention or have not been cleaned recently.

Do spring cleaning chores with your family

Get your family involved in spring cleaning. This is the best time to work together and bond as a family. It will help to spend time during isolation. Getting help will make a massive difference in reducing the workload. Reward the family members who are willing to help without being pushed. Giving incentives will motivate the kids to be of help, and you'll get more done.

Choose Natural Cleaning Products

The supermarket aisles are stocked with commercial cleaning products with beautiful promises that you can be overwhelmed to choose what best for you.  Resist the temptation to fill your cabinet with dozens of cleaning products; otherwise, you'll have more decluttering to do in no time.

You actually need minimal cleaning supplies. In fact, the real supplies you need for spring cleaning is an all-purpose cleaner, disinfectant, and microfiber cloths. You can even make homemade cleaners and save money and protect the environment while at it.

Establish New Cleaning Habits

Spring cleaning is a perfect opportunity to establish a regular cleaning routine. It helps you keep your house clean and your next spring cleaning way more manageable. Create simple 15 minute clean up chunks a few times a week. It will be remarkably easy to keep a tidy home all year long.

Have a Spring Cleaning Checklist

It can be tough to create a comprehensive list, especially when you don't know where to start. Use the schedule of the cleaning areas you want to focus on to create a simple checklist that can help you keep on track. A checklist is easy to track since you can tick off areas that you're done with. Just like a daily to-do list, the joy of ticking off tasks from your checklist is very fulfilling.

This spring cleaning tip will motivate you to just focus on one area at a time and prevent the feeling of being overwhelmed. Tackling one task at a time will keep you motivated.  A checklist can include simple tasks like dusting all ceilings, cleaning all your shoes, or putting away all your unused items. Plan an activity to do each day for 21 to 30 days.

Use a Vacuum Cleaner

Having the right vacuum cleaner will make these spring cleaning tips way easy to implement. A high-quality vacuum cleaner will trap the dust, allergens, even dust mites on the floors, furniture, and the car. You can use it to clean tight spaces like in the corners or behind furniture

Don't Forget the Windows and Walls

Most people clean the floors, clothes, and rooms but often forget the walls and windows. Use a microfiber cloth with soapy water to wipe the walls starting from the top to bottom. Using water mixed with vinegar to clean the window glasses. Don't rely on chemical cleaners.

Pay Attention to the Bathroom and Kitchen

The kitchen and bathroom are the most frequently used rooms aside from the bedroom. They tend to be trouble areas. Declutter the kitchen and bathroom cabinets and wipe the shelves. Replace towels and toothbrushes in the bathroom. Check the lighting in the bathroom and install or upgrade your bathroom fan. Clean all the utensils in the cupboard and arrange them neatly. Trash broken plates or mugs.

Check On the Air Filters

The furnace and HVAC filters and air conditioners tend to be forgotten during spring cleaning. Replace the filters to keep the air flowing into the house clean. Check the air conditioner to see if the ducts are blocked by dust. Clean the filters or upgrade them to ensure that you're breathing fresh, healthy air.  Purchasing an air purifier for your home will also help you and your family gets rid of allergens, odors or chemical. Add these to each person's bedroom.

Try out these 11 spring cleaning tips and be productive in this isolation period.


  1. https://www.goodhousekeeping.com/home/cleaning/g3345/spring-cleaning-tips/
  2. https://www.thespruce.com/spring-cleaning-a-complete-checklist-1900106
  3. https://www.realsimple.com/home-organizing/cleaning/spring-cleaning-tips
  4. https://www.sylvane.com/blog/spring-cleaning-tips-and-checklist/

How to Celebrate Stress Awareness Month... the Relaxing Way 0

Stress Awareness Month
Photo by Samuel Silitonga from Pexels

Whether you have an issue at work, recently argued with a friend, or (as of late) struggle with COVID-19 anxiety, chances are you've been on the wrong side of stress more times than you can count. Heck, you may even be part of the 79% of Americans (1) who experience it daily; so, by now, you two probably co-exist.

However, feeling stressed all the time won't do your mental health any favors, especially if this has been going on for a while. That's why Stress Awareness Month is here to help us learn all about stress and how to beat it. So, if you want to decompress when things feel chaotic, these ten cool ways will help you celebrate Stress Awareness Month the way we all should: chillaxed and poised.

What is Stress Awareness Month?

Held every April since 1992, Stress Awareness Month(2) is a national initiative that aims to inform people about the potential causes and cures for stress, a.k.a. "the health epidemic of the 21st century"(3) (as dubbed by WHO). During its course, mental health professionals from across the country join forces to share their knowledge on the dangers of stress as well as attainable coping strategies to deal with increasing nervousness. In some cases, the experts even brief people on the misconceptions around stress and how those can do more harm than good.

10 Healthy Habits to Build During Stress Awareness Month

1. Roll Out Your Yoga Mat

By now we all know that yoga and beating stress (4) go hand in hand. The combination of deep breathing, mild physical activity, and mindfulness increases the blood flow to the brain, a procedure that stimulates the rewarding pleasure centers while inhibiting the areas that are responsible for fear and aggressiveness. Such an inhibition lowers the heart rate, blood pressure, and respiratory rate, eliminating stress.

Of course, don't feel discouraged if you're not a hardcore yogi. According to research (5), meditation can also do the trick as it improves blood pressure and cortisol levels, giving your body a chance to relax. Scientists (6) have also found that the practice increases the amount of grey matter in the brain, helping you control your emotions (including stress) even more.

2. Head Into the Kitchen

For some, cooking may be a daily chore or a social activity. But, for others, especially those who struggle with stress, cooking may actually be therapeutic. One recent study (7) concludes that cooking can alleviate stress by improving a person's nutritional habits. Believe it or not, when we consume healthy foods, we feel happier and less agitated thanks to all the vitamins and nutrients. So, every time you feel anxious, bust out your pots and pans and start cooking. It doesn't have to be something fancy. A simple banana recipe or a homemade soup is enough to put your mind at ease.

3. Take Deep Breaths

Another useful tool in your battle against anxiety during Stress Awareness Month is your breath. According to experts, shallow, short breathing (8) sends signals of stress and anxiety to your brain, triggering your fight-or-flight response, and putting your entire body on alert mode. On the other hand, mindful, deep breathing (9) stimulates the Vagus nerve, a specific part of the nervous system that is responsible for slowing down stress hormones. Now, inhale, exhale!

4. Laugh it Off

Ever heard that laughter is the best medicine? Well, science (10) also seems to agree as getting your giggles on is linked to chemical changes in the body that ultimately reduce stress. However, note that there's a difference between forced and genuine laughter as the latter doesn't seem to have any effects on a person's psyche. So, call a friend, put on a comedy, or watch a funny animal video. Longevity is a few giggles away.

5. Sip Some Tea

Even though it contains its fair share of caffeine, green tea (11) is one of those beverages that are known for calming people down. That's because its leaves are rich in L-theanine(12), an amino acid that exhibits some strong stress-reducing effects. For better results, researchers (13) suggest adding a spoonful of honey to your cup as the amber elixir comes with some serious anxiolytic properties.

Tip: If you're not a huge fan of green tea, you can also try sipping on a cup of chamomile (14). The herbal brew is linked to reduced stress thanks to its high content in flavonoids and zero traces of caffeine.

6. Listen to Your Favorite Tunes

If you have an old playlist waiting for you in your music library, this is your chance to crank it up! One recent study (15) showed that listening to music can calm your nerves, mainly by dampening the levels of the hormone cortisol, which is related to stress. As for which types of music work best, the study didn't provide us with any suggestions. But, jazz and classical music seem to be the consensus due to their slow tempo and soothing effect. Of course, if these types don't sound like you, just go for any type that makes you feel good. After all, that's the whole point.

7. Take a Nap

Power napping boasts a lot of health benefits, but the most important of them all is stress relief. Why? Simply because the midday habit acts as a countermeasure for all the sleep lost during the night. So, by eliminating the sleep deficit, power napping (16) "buys" your brain and body some time to rest and regulates the production of hormones, including cortisol.

8. Chew Gum

Chomping on a piece of bubblegum may seem like a childish way to deal with stress. But, research (17) shows that chewing gum curbs the production of salivary cortisol, reducing your chances of feeling stressed. It also heightens the activity in specific parts of the brain which are related to serotonin (18) production, a.k.a. the hormone that regulates mood and anxiety.

9. Get a Whiff

Even though science is still not conclusive on the benefits of aromatherapy, several studies (19) prove that sniffing on a pleasant smell can reduce stress. The reason? The odor stimulates certain receptors in your nose, sending feel-good signals to your nervous system, and relieving you from anxiety. However, not all scents are created equal. Lavender (20), rose (21), and citrus(22) are actually your best options.

10. Read a Book

According to a 2019 study at the University of Sussex (23), England, reading can reduce stress by up to 68%! That's because the activity is peaceful enough to slow down your heart rate, calm your mind, and put your body in zen mode. Note, though, that this technique only works if you are reading something you actually enjoy. Don’t force yourself into it. So, pique a book that'll pique your interest and the rest will follow.

How will you cope with stress during Stress Awareness Month? Let us know in the comments below!


  1. https://news.gallup.com/poll/224336/eight-americans-afflicted-stress.aspx
  2. https://stressawarenessmonth.com/
  3. https://hcatodayblog.com/2019/04/30/stress-the-health-epidemic-of-the-21st-century/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004979/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5862744/
  8. http://calmclinic.com/anxiety/symptoms/shallow-breathing
  9. https://www.npr.org/2010/12/06/131734718/just-breathe-body-has-a-built-in-stress-reliever
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125057/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537891/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213777/
  13. https://www.hindawi.com/journals/ecam/2014/958721/
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
  15. https://www.ncbi.nlm.nih.gov/pubmed/26142566
  16. https://newsinhealth.nih.gov/2013/04/benefits-slumber
  17. https://newsinhealth.nih.gov/2013/04/benefits-slumber
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5864293/
  19. https://www.ncbi.nlm.nih.gov/pubmed/19571632
  20. https://www.naturalmedicinejournal.com/journal/2012-02/lavender-oil-anxiety-and-depression-0
  21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270653/
  22. https://www.mdpi.com/1422-0067/19/7/1966
  23. https://worldliteracyfoundation.org/reading-reduces-stress/

Health and Wellness Goal Setting: 5 Secrets to Setting Goals That You Can Achieve 0

health and wellness goal setting
Photo by Breakingpic from Pexels

Wellness is a state of wellbeing that extends beyond physical health and includes other dimensions, such as emotional, spiritual, occupational, intellectual, and environmental wellness. When all the aspects of wellness are balanced, you feel happy and content with life.

Goal setting helps you to be in control of your lifestyle habits. When setting goals, you need to consider the overall vision for your health and wellbeing. Then, you can set the appropriate goals for the overall vision. Sometimes we have a vision of what we want, but it is hard to get started. Probably you wish to lose some pounds, or you want to eat more fruits and vegetables and cut pout processed foods. Have no idea how to start with health and wellness goal setting? Here are some strategies that will help you to achieve your goals quickly.

Start with the end in mind

How will your goal improve your overall health and wellbeing? Do you want to lose weight? Or do you want to improve strength and endurance? How will optimum health and wellness feel? When you know what you want, you can set goals that can help you achieve your vision. Improved strength can help you have more energy at work, or help you to play with your children or grandchildren. Using that vision, you can now set a goal to exercise frequently and include strength training.

Set SMART goals

A goal should be specific, measurable, attainable, relevant, and time-bound. Setting smart goals makes it easy to attain them, makes you accountable, and helps you to stay focused and committed. 


A goal needs to be precise. If a goal is vague, like I want to exercise more, it can be hard to achieve it. Write something like, “I will exercise for 30 minutes for five or six days a week.” Another goal could be, “I will eat more vegetables by making sure I put vegetables on half of my plate at every meal.”


You need to have a way to measure your health and wellness goals so that you know if you’ve met them. Instead of, “I want to lose weight,” write, “I want to lose 20 pounds in three months.”  A measurable goal provides an excellent opportunity to track and monitor your progress.


Don’t set goals that are not realistic. Lower your expectations on what you can achieve. Don’t say you want to lose 20 pounds in a week. When you set unattainable goals, you tend to be overwhelmed and lose motivation.  The feeling of disappointment can discourage you that you quit following a health plan altogether. Say you can run a mile every day, not five miles yet you cant. Break big goals into small achievable goals so that you won’t feel overwhelmed. Start with a mile, then keep increasing as you get used to the new routines.


Set goals that make sense and fit into your life at this moment. Your goal needs to have a purpose; otherwise, you won’t find the motivation to achieve it. Cooking three healthy meals a week is relevant to your long term goal of eating healthy.


Your goal needs to be having a timeline. Break the long term goal into a few short term goals. Deadlines keep you motivated and put pressure on you to work on what you want to achieve. Give yourself adequate time to achieve your goal. For example, you can safely lose 20 pounds in three months, not in two weeks.

Plan how to overcome obstacles

You will meet obstacles in the way of achieving your health and wellness goals. Don’t talk yourself out of your goals because you have encountered difficulties on the way. Change your approach every time you meet an obstacle. When you set a goal, list obstacles that you may face ahead and plan some solutions. Focus on what you can do - not what you can’t do. For example, you want to exercise five days a week, but you are constraint with time, plan how you can wake up earlier to find time for exercise. You can also incorporate activity in your regular schedule. There are many paths to achieving your goals; don’t quit when you met obstacles. Consider challenges as a learning experience and try another approach.

Stay focused on your goals

Life often throws unexpected curve balls. Finding ways to keep off distractions will help you to achieve your health and wellness goals. To sustain your desired goals, set reminders like alarms to remind you to exercise. You can also use visual reminders such as photos or a menu plan stick on the fridge to remind you what food you had planned to eat.

Keep a picture of the body shape you want to achieve on your dressing table to help you focus on your weight loss goal. Hang a list of your health and wellness goals somewhere visible so that you can see your vision and goals daily. Having constant reminders in your view helps you to stay focused.

Monitor your progress and reward yourself

If you want to lose 30 pounds in three months, you should monitor if you’ve lost about 10 pounds every month. Set weekly or monthly reminders to check your progress. Reward yourself when you have achieved what you set out to do.

It takes about two months for a habit to stick. We set goals every day, targeting to improve our overall wellness. It is essential to set a goal that you can incorporate into your daily habits. When you turn your goals into daily routines, it is easier to achieve them.  If you wish to be healthier and happier, these steps will help you set goals that align with your vision. What is holding you back?


  1. https://www.health.harvard.edu/mens-health/an-easier-way-to-set-and-achieve-health-goals
  2. https://healthplans.providence.org/fittogether/find-your-fit/health-outreach-support/find-support/providence-health-coaching/health-coaching-resources/wellness-vision-and-goal-setting/

10 Winter Skin Relief Tricks 0

winter skin relief

The harsh winter weather can wreak havoc on your skin. It brings uncomfortable dryness to your skin on the face, hands, and feet. For some people, the problem is worse than just dry skin. The skin becomes so dry that it results in flaking, cracking, and eczema. Winter causes the skin to itch, feel tight, and flaky, but it can worsen conditions like eczema or psoriasis. Some strategies you employ to keep the cold away like taking hot showers, turning up the indoor heat, eating more or drinking less water, make it worse.

Sounds familiar? There are various strategies to help you get through the winter with skin that’s not itchy, flaky, or dry. Read on for these simple winter skin relief tricks.

Avoid super-hot, long baths/showers

You may think that a long hot shower will warm you up in the winter. Yes, it does feel great after being out in the cold, but it is not suitable for your skin. A long shower with hot water dries out the skin by removing the natural oil barrier. It breaks the lipid barrier in the skin, which leads to loss of moisture. Use warm water and keep your showers under five minutes.

Avoid overheating indoors

During winter, there is a drop in humidity outside, which makes your skin dry because it loses the water that it needs to protect itself. Your skin tends to be dry and cracks easier, which makes it itchy and painful. It is tempting to heat the home to make it home. Nevertheless, heating removes moisture from the house and deprives your skin of the moisture it requires to perform correctly. To minimize the chances of your skin getting dry, heat the temperature to a comfortable range then not for long. Also, use a humidifier to replace the moisture that has been lost.

Moisturize regularly

A moisturizer works perfectly in winter just as in spring and summer, but as the weather changes, you need to change your skincare routine. Use a moisturizer regularly to keep the winter dryness at bay.

Choose oil-based moisturizers rather than water-based. The oil-based moisturizer creates a protective layer on the skin that helps to retain moisture than a cream or lotion. Be careful when choosing the oils since not all oils are appropriate for the face.  Look for “nonclogging” oils such as avocado oil, primrose, or almond oil. Choose lotions that contain humectants which include glycerin that attracts moisture to your skin.

But you also need to use a moisturizer properly. After taking a bath, pat dry your skin rather than rub it with a towel, then apply a moisturizer when the skin is slightly damp. Damp skin absorbs the moisturizer better and locks in moisture.  

Use Shea butter

Shea butter is a magical winter skin relief trick. It is an oil extracted from the African Shea tree and is known for its moisturizing abilities. It helps to eliminate dry skin caused by extreme temperatures during winter all while shielding from harmful UV rays and locking in moisture.  Carry it in your bag or keep it on your desk. Use it regularly to help replenish the moisture that winter steals from your skin.

Use a sunscreen

Sunscreen is not just for summertime. It can protect your skin from damage all year long. Winter sun, coupled with the snow glare, can still cause damage to your skin. The snow reflects the sun rays, and it can intensify the ultraviolet light and cause a sunburn. Skin damaging UV radiation can even be more concentrated in high altitudes when skiing and hiking. Shocked that you can get sunburns when you’re freezing? Apply a sunscreen to your face and hands if exposed 30 minutes before going outside. Reapply if you stay out for a long time.

Protect your lips

Lips are always exposed and can be dehydrated in winter. Protect your lips with lip balm, preferably made with Shea butter. Avoid matte lipstick during winter and go for tinted lip balms, which have ingredients the same as the regular balms but also have color pigment.

Protect your hands

The skin on the hands is thinner than any other skin elsewhere on the body. Since the hands are always exposed, and the dry winter air pulls away moisture on the skin, hands are always the first to show skin damage. Protect your hands by wearing warm gloves when outside. Wet gloves can cause skin irritations, rashes, and even flare up eczema. Keep lotion with almond or argan oil, Shea butter, and cocoa butter with you to help moisturize your hands.

Use a humidifier

Heaters blast hot, dry air in the home. Humidifier brings more moisture in the air which helps to prevent your skin from drying out. Use several humidifiers in the house to spread the moisture evenly.

Avoid drying skin products

If your skin gets dry and uncomfortable, avoid alcohol-based products that strip away vital natural oil from your skin. Instead, choose products with no alcohol and those that are deeply hydrating. Also, avoid soaps that have an alkaline PH, which disrupts the skin's natural acidic environment that makes it continue to dry it out. Use cleansing products with a balanced PH that will remove dirt and cleanse the skin without disrupting the skin.

See a specialist

If your skin does not get better with these winter skin relief strategies, see a dermatologist. You may need a prescription for lotions that combat dry skin, or you may have a serious condition that is not just dry skin that needs to be checked out and treated. A specialist will analyze your skin type and advise on the appropriate skincare products you should use.

Winter weather may be unsightly, but your skin doesn’t have to be. However, the right skincare routine and these winter skin relief techniques can keep your skin moisturized and free from drying, cracks, and itchiness. Use these strategies to prevent dry skin and boost your winter skin relief regimen. Try out our Shea butter to keep the winter dryness at bay. It is organic and unrefined and perfect for healing the dry winter skin. Get it today.


  1. https://www.webmd.com/beauty/features/ten-winter-skin-care-tips
  2. https://www.huffingtonpost.ca/2017/02/15/dry-skin-relief_n_14682620.html

6 Surprising Health Benefits of Running That Aren't A Rocking Bod 0

Health Benefits of Running
Happy couple running and jogging together in nature

Whether you’re a seasoned treadmill-trotter or a die-hard marathoner, there’s no denying that running is one of the easiest ways to get in shape. And why wouldn’t it be? Literally, all you have to do is lace up your sneakers and put one foot in front of the other – sounds simple, right?

Of course, choosing the right gear and hitting the ground is just the beginning mainly because running comes with a slew of health benefits which span anywhere from a healthy heart to reduced cancer risk. So, if you want to give up on the couch potato lifestyle and rack up the miles, these six health benefits of running will definitely convince you to take the leap and head out the door.

1. Running Makes You Happier

If you’ve been hitting the ground for quite some time, you probably know that running is linked to improved mood, especially if you are a fan of long-distance runs. That occurs because intense physical activity triggers a variety of metabolic processes, the most noteworthy of which is beta-endorphin(1) synthesis (FYI, these are the so-called “happy hormones”).

So, once produced, these neuropeptides(2) attach themselves to certain receptors which later inhibit the release of GABA (Gamma-Aminobutyric Acid). In its turn, the sudden decrease in GABA neurotransmitters increases the production and release of dopamine, which is a hormone that’s closely associated with pleasure.

That’s actually why you feel elated every time you pound the pavement. And for those of you wondering, yes - this is what most people refer to as “runner’s high,” and as you see, research(3) backs up its opioid-like effect on a person’s mood and psyche.

Of course, hitting the road day in day out isn’t possible for everyone, which is why we were super excited to hear all about this recent study(4). According to its findings, just 30 minutes of brisk jogging a couple of times per week are enough to crack a smile on anyone’s face.

2. Running Helps You Lose/Manage Your Weight

The health benefits of running are countless, but perhaps the one we are most acquainted with is weight loss. Lacing up and hitting the open road has always been a go-to option for anyone interested in torching a bunch of calories in one go, and truth be told, experts(5) agree.

Of course, losing weight is just one of the perks. You see, since a runner’s physique is used to burning more calories (even at rest), regular pavement-pounders have a better chance at maintaining their weight as well as keeping their BMI (Body Mass Index) at an all-time low.

Running also triggers the production of certain appetite hormones such as ghrelin(6) and peptide YY(7), helping you keep your cravings at bay. And if you don’t believe us, check out this study(8). According to the experts involved in it, runners usually eat 200 calories fewer than they’ve previously burned while non-runners consume 50 calories more than they torch.

3. Running Strengthens Your Joints

You’d think that pounding the pavement on the reg would put unnecessary pressure on your knees to the point of severe damage. But, experts(9) say this is not the case. In fact, compared to walking, running blunts the effect of high peak joint loads due to the relatively short duration of ground contact. That means that your joints (especially the ones in your knees) are not susceptible to osteoarthritis.

More than that, this study(10) proves that running at medium intensity can strengthen your joints by causing them to spring back stronger every time you stress the cartilage and bones. So, we guess the good old “running is bad for your knees” quote is not as legit as we thought.

4. Running May Reduce the Risk of Cancer

Considering cancer is turning into one of most common causes of death these days, it’s always great to hear that there are still ways to protect ourselves from the big C - and that’s exactly what this recent study(11) does. Based on the findings, we now know that people who engage in physical activities in their spare time (that includes running) are 7% less likely to develop cancer.

But, that’s not all. An extensive review(12) of 170 studies confirms the conclusions of the previous research by proving once again that racking up the miles is linked to low cancer incidence. That mainly occurs because running eliminates a variety of cancer-inducing factors, from excess weight to low immunity to hormonal imbalance. Not that we needed another reason to lace up our sneakers, but it’s motivating to know that one of the top health benefits of running involves a cancer-free you. 

5. Running Increases Life Expectancy

While many think genetics is the key to a long, healthy life, recent studies prove that longevity is a much more complex issue. Factors like a balanced diet and an active lifestyle play a huge role in adding more years to your lifespan, putting once again exercise and running in the limelight.

Research(13), in particular, shows that runners have a 25-40% reduced risk of premature mortality and tend to live three years longer than the average Joe who spends his/her free time sitting down instead of hogging the local gym’s treadmill. The reason behind this surprising health benefit? From preventing carcinomas to thwarting diabetes, running helps stave off several diseases and keep your health in tip-top condition throughout the years.

6. Running Enhances Your Cardiovascular Health

Considered a highly aerobic activity, running is also the perfect way to boost your heart’s health(14). The main reason behind this health benefit is because your heart is forced to beat faster on the reg and thus has larger and thicker left ventricles. That trait alone maximizes the amount of oxygen you consume while you’re running or even at rest, forcing your heart to pump a greater volume of blood per beat.

But, here’s our word of advice: Even though running does your heart a world of good, you should always keep track of its pace just in case. Athletic heart syndrome(15), a.k.a athlete’s heart, is a thing, especially among runners, so it’s better to be safe than sorry.

Final Thoughts

Sure, finding enough time to pound the pavement during the workweek is next to impossible for some of us. But, squeezing a few rounds throughout the week can be such a rewarding habit, and not just physically but also mentally. So, no matter your current fitness level, gear up, hit the road and let your mind, body, and soul soak up these six health benefits of running. It’s that simple!


  1. https://www.ncbi.nlm.nih.gov/pubmed/9257407
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3104618/
  3. https://www.ncbi.nlm.nih.gov/pubmed/18296435
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  6. https://www.ncbi.nlm.nih.gov/pubmed/17212793
  7. https://www.ncbi.nlm.nih.gov/pubmed/12851312
  8. https://www.ncbi.nlm.nih.gov/pubmed/22619704
  9. https://www.ncbi.nlm.nih.gov/pubmed/24042311
  10. https://www.ncbi.nlm.nih.gov/pubmed/23377837
  11. http://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2521826
  12. http://jn.nutrition.org/content/132/11/3456S.full
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  14. https://www.ncbi.nlm.nih.gov/pubmed/3902253
  15. https://www.ncbi.nlm.nih.gov/pubmed/1829849