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High cortisol can weaken your immune system: 5 ways to combat it
by Raphael Stevens 19 August 2024, 05:49
Life
by Ruman Baig
36 seconds ago
Feeling frazzled? You’re not alone. Daily pressures can send cortisol, the body’s stress hormone, into overdrive.
For women, chronically high cortisol can disrupt sleep, worsen PMS symptoms, and even contribute to weight gain. But don’t despair! Here are 5 science-backed strategies to keep your cortisol levels in check and your well-being soaring:
Power Down for Power Up
Sleep is the ultimate stress soother. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, including winding down electronics at least an hour before bed.
Why it Works: According to a study published in the National Institutes of Health (NIH) journal Psychoneuroendocrinology, just one night of short sleep can significantly elevate cortisol levels.
Breathe Deeply, De-Stress Completely
Deep breathing activates the relaxation response, a natural antidote to cortisol’s fight-or-flight effects. Practice belly breathing for just 5 minutes daily. Inhale slowly through your nose, feeling your belly expand. Exhale slowly through pursed lips.
Science Says So: A review published in the journal Frontiers in Psychology highlights the effectiveness of deep breathing in reducing cortisol levels and promoting relaxation.
Nourish Your Body, Tame Your Stress
A balanced diet rich in fruits, vegetables, and whole grains provides sustained energy and minimizes blood sugar fluctuations that can trigger cortisol spikes. Limit processed foods, sugary drinks, and excessive caffeine, which can worsen anxiety and stress.
Move It or Lose It (the Stress, That Is!)
Exercise is a potent stress reliever. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Physical activity helps burn off stress hormones and promotes the production of feel-good endorphins.
The Science of Sweat: A meta-analysis published in the journal Sports Medicine concluded that regular exercise is an effective strategy for reducing cortisol levels and improving stress management.
Connect and Be Kind
Social connection is a powerful buffer against stress. Nurture relationships with loved ones, engage in activities you enjoy, and consider volunteering. Acts of kindness boost both your mood and the well-being of others, creating a positive feedback loop.
By incorporating these tips into your daily routine, you can effectively manage your cortisol levels and cultivate a calmer, healthier you. Remember, consistency is key. Be patient, celebrate your progress, and enjoy the journey to a more balanced and stress-free life!
– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
Images: Unsplash, Pexel & feature image: @xun1020 More
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This Quick 15-Minute Morning Workout Is The Wake-Up You Need
by Markus Andrews 14 August 2024, 08:00
This quick 15-minute morning workout ticks a few boxes: it starts off gentle, then kicks into gear with some moves that’ll get your heart revving just enough to kick-start your day.
And yes, working out in the morning is a great idea. “If you work out before your day distracts you, your chances of exercising regularly go way up,” says sports scientist Dr Cedric Bryant. And a.m. sweating can make you sharper all day: “Exercise enhances the secretion of neurotransmitters,” says Bryant. Neurotransmitters are the body’s mail service, sending communication throughout the body. So by enhancing this process earlier in the day makes for better, sharper focus. Wake your body up with this 15-minute morning workout routine, created by exercise physiologist Suzanne Meth.
The 15-Minute Morning Workout
Warm-up and cool down by jogging on the spot for two minutes. Then perform these moves, doing each for 30 seconds, then repeat on the other side of your body before moving on to the next move.
Watch one of our staffers perform this 15-minute morning workout:
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READ MORE: This Powerful Bodyweight Workout Tones It All – Fast
1/ Cat-cow
Wakes up your core
A. Get on all fours with your hands in line with your shoulders and your knees beneath your hips.
B. Inhale, lifting your head and tailbone so your spine arches slightly towards the floor.
C. Exhale as you tuck your tailbone under, curl your back upward, and let your head hang towards the floor. That’s one rep. Do 10, moving smoothly between positions.
2/ Split squat
Wakes up your hips, glutes and thighs
A. Stand with your feet shoulder-width apart and your arms at your sides or hands on your hips.
B. Step back with your left foot and sink into a lunge until your front knee is bent 90 degrees.
C. Push back up, keeping both knees slightly bent.
D. Continue the up-and-down movement with the left leg for 30 seconds; change legs and repeat.
READ MORE: Sculpt A Great Butt With This Home Booty Workout
3/ Burpee pop-ups
Wakes up your triceps, chest, glutes, hamstrings and quads
A. Stand with your feet hip-width apart.
B. Squat down and place your hands on the floor directly in front of your feet.
C. Jump your feet back and land in a push-up position.
D. Do one push-up, then jump your feet back towards your hands and return to standing. Do as many reps as you can in 30 seconds. Rest for one minute, then repeat.
4/ Leaning side plank
Wakes up your obliques
A. Stand with your left side a few centimetres from your bed.
B. Bend your left elbow 90 degrees, lean towards the bed and place your forearm on the edge of the mattress, stretching your legs into a side plank position (your bed’s unstable surface will make this move super-difficult).
C. Rest your right arm on your side. Hold the position, with legs stacked, for 30 seconds. Repeat on the other side.
Shake up your routine with these workouts: More
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Sculpt A Great Butt With This Home Booty Workout
by Markus Andrews 7 August 2024, 07:00
There are many reasons to do this home booty workout: sitting all day? You’ll need this. Chasing a new PB? This booty workout is for you. Want to grow those glutes? Right this way! And it matters more than aesthetics: a stronger butt creates more stability and lessens back pain. In short, your booty was made for so much more than sitting on the couch.
Why Sculpting A Great Butt Matters
Did you know your glutes are the biggest muscles in your body? That means keeping them firm and toned doesn’t just look great in jeans, it also spikes your overall fat burn. What’s more, having strong, capable glutes will help you do pretty much everything better, from walking up stairs to running a faster 10-kay. This booty workout by trainer Angelique van der Linde will help you sculpt your booty and boost your mood. Sign. Us. Up.
How To Do This Home Booty Workout
The workout is divided into two stations, each comprising three strength moves and a cardio finisher. You’ll spend three rounds at each station.
Do station 1 as a circuit, moving directly from one move to the next.
Once you’ve done all three moves at station 1, end the round with the cardio kicker, then start at the top again.
You’ll notice the number of reps decreases with each round. Once you’ve done all three rounds of station 1, move on to station 2, following the same pattern. Get ready to feel that booty burn!
You’ll need: A broom; 5L water bottle or large protein tub
READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”
Booty-Building Tips
Want to up the ante? How you structure your workout can make a difference. For extra burn, alternate between slow, weighted sets and high-tempo bodyweight sets. So you’ll do one set with weights, performing the number of reps indicated slowly and focusing on creating a strong mind-muscle connection. Then, on the next set, drop the weights, up the tempo and increase the reps, doing as many as you can with good form.
The Home Booty Workout
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READ MORE: 6 Workout Moves You Can Actually Do With Your Dog
Station 1
REPS: 15, 12, 10 CARDIO KICKER: 30 Mountain Climbers
1A: Broom Squat
You can make this move more challenging by hanging weights off the ends of your broom, like identical water bottles. Just be sure to secure them properly!
1B: Squat With Water Bottle Overhead
If 5 litres of water is too heavy, drink (or empty) some of the water until your bottle reaches a comfortable weight. You know what we say in fitness: Hydration, hydration, hydration!
1C: Plié Squat
You’ll need your water bottle for this one again. Make sure your feet are turned outwards and squeeze that booty!
Next up:
Add the cardio finisher, then repeat the circuit until you’ve completed three rounds. Then, move on to Station 2.
READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts
Station 2
REPS: 15, 12, 10 CARDIO KICKER: 30 Skips or Star Jumps
2A: Broom Alternating Lunges
No need to power through these at pace. Move with control and focus on your body alignment. You’re aiming for a ninety-degree angle as you sink into your lunge. Too shallow and you won’t reap the booty benefits; knee too far forward and you’ll put pressure on the joint.
2B: Single-leg Deadlift
Keep toppling over? Tighten your tummy, squeeze your glutes and plant your standing leg. You should feel both butt cheeks switching on. This will help your balance and boost your burn as well!
2C: Lateral Leg Raise
This will hit your booty from the sides to round out your results. If you experience knee pain or you struggle with squats, strengthening the muscles on your outer thighs might help.
Next up:
Add the cardio finisher, then repeat the circuit until you’ve completed three rounds. And you’re done!
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5 of the best high intensity workouts to book in Dubai
by Raphael Stevens 29 July 2024, 07:00
Life
by Sarah Joseph
16 mins ago
VIEW GALLERY/ 5 IMAGES
Want to break a sweat and burn those extra calories? Then High Intensity workouts are the best form of exercise to go the extra mile.
High-intensity workouts are designed to push your body to its limits by incorporating short bursts of intense activity followed by periods of rest or lower-intensity exercise.
Overall HIIT, or high-intensity interval training, refers to repeated sets of intervals that are between five seconds and a minute long, with a relatively short rest period.
The main type of workouts include:
High-Intensity Interval Training (HIIT)
Alternates between high-intensity exercises and short recovery periods.
Circuit Training
Combines strength and cardio exercises performed back-to-back with minimal rest.
HIIT Cycling
Pedal your way to that heart-pumping rush. HIIT cycling workouts, on the other hand, can make the time fly as you challenge your body and mind with various effort levels, work intervals, and recovery breaks.
What are the overarching health benefits?
Improved Cardiovascular Health
HIIT can help improve the efficiency and strength of your heart. Also, Regular high-intensity workouts can reduce resting blood pressure.
Enhanced Metabolism
HIIT boosts your metabolism and keeps it elevated for hours after exercise, helping you burn more calories even at rest. These workouts are effective at reducing body fat.
Time Efficiency
HIIT sessions are typically shorter than traditional workouts, making them ideal for busy schedules. Despite the shorter duration, HIIT can provide significant fitness benefits in less time.
Improved Muscle Tone and Strength
High-intensity workouts often include resistance training, which helps build and tone muscles. These exercises can improve overall strength and endurance.
Better Insulin Sensitivity
HIIT can enhance insulin sensitivity, which helps your muscles use glucose more effectively. Improved insulin sensitivity lowers the risk of type 2 diabetes.
Enhanced Athletic Performance
HIIT can increase your maximal oxygen uptake, improving your endurance and performance in other physical activities. Overall, it can improve speed and power.
Mental Health Benefits
Intense exercise releases endorphins, which help reduce stress and improve mood. HIIT can improve brain health and cognitive functions such as memory and learning.
So, if you’re looking to burn those calories, Dubai has a host of venues that work for both beginners and experts.
– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
Images: Supplied & Feature Image: Unsplash @malikshibly More
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This Powerful Bodyweight Workout Tones It All – Fast
by Markus Andrews 29 July 2024, 06:00
No gym? That’s no barrier to getting your sweat on. Get stronger with this fun bodyweight workout that you can perform in the comfort of your own home. The only piece of equipment that you’ll need is your coffee table or a bench.
This all-over bodyweight workout was created by personal trainer and founder of Fit Best Training, Renché Seyffert.
To complete this workout, work in intervals. For intermediate to advanced athletes (yes, you!) work with the 50/10 principle. This means you’ll work for 50 seconds, then rest for 10 seconds.
If you’re a beginner athlete, use the 40/20 principle. Work for 40 seconds, then rest for 20. Rest for one minute after each round and aim to complete three to four rounds in total. We’ll warn you: it’s a doozy!
Watch PT Renché Seyffert demo the moves, then read on for the technique notes.
The Living Room Bodyweight Workout
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1/ Single Leg Skater Sit Squats
Stand in front of the edge of the coffee table on your right leg.
Jump sideways to your left and land on your left leg in front of the left edge of the coffee table.
Still only on your left leg, lower yourself down into a sitting squat, placing your bum firmly onto the table.
Get back up by pushing from your left heel upwards, using your calf muscles, hamstrings and glutes.
Jump to your right side and land on your right leg before lowering down into your sit squat. That’s one – keep going!
READ MORE: Transform Your Legs With This 20-Minute Home Workout
2/ Incline Push Up with Clap
Get into a plank position with your hands on top of the table, shoulder-width apart.
Keep your feet hip-width apart and bend your elbows as you lower your chest towards the table.
With an explosive movement, push yourself away from the table, forcing your arms and upper body into the air and clapping your hands. Return to the starting position and repeat.
3/ Plank Cross Tap to Bear Jumps
Start in a plank position with feet hip-width apart, elevated on top of the table.
With your hands on the floor, shoulder-width apart, jump onto all fours, then jump back into a plank.
Tap the left foot to the right side underneath the body.
Move back to the plank position and tap the right foot to the left side underneath the body.
READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert
4/ Tricep Dip – Alternating Toe Tap
Get into a tabletop position facing the ceiling with your hands on the table, keeping your feet on the floor.
Bend your elbows as you lower yourself towards the floor.
Straighten your arms to move back up to the starting position. Ensure that you use your arms to perform the movement and not your hips or legs.
Once back to the starting position, tap your left hand with your right foot. Repeat on the other side.
5/ Side Plank Hip Dips on Right
Stand in a side plank on your right elbow.
Raise your left leg on the table and ensure the right leg is suspended in the air, under the table surface.
Dip your hips towards the floor and back up. Repeat on the other side.
READ MORE: This Beginner Callisthenics Workout Builds Serious Strength & Mobility
6/ Step Up Reverse Lunges
Start by standing with both feet on top of the table.
Slowly step back with one of your legs into a reverse lunge.
Make sure both knees are bent and your back is straight. Ensure that your knee (of the foot in front) does not go over your toes.
Bring back your leg to the starting position and repeat on the other leg.
Once you have found your rhythm and balance, you can speed it up a little and add a hop on top of the table when changing your legs.
7/ Elevated Sit-Ups
Start by lying flat on your back on the floor and place your feet and calves on table.
Extend your arms over your head using your abdominals, as you lift your upper body and crunch down so that your hands can touch your feet.
Slowly lower yourself back down to the floor to the starting position and repeat. More
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This Beginner Callisthenics Workout Builds Serious Strength & Mobility
by Markus Andrews 22 July 2024, 06:00
If you’ve ever watched gymnast Caitlin Rooskrantz perform gravity-defying feats, you’ve probably wistfully imagined yourself being *that* strong and flexible. The truth? Those fabulous moves are built on callisthenics: the body-weight workout style that prioritises using your own body as the weight. Practising body-weight moves is an effective way to build functional strength and sculpt sexy, lean muscle tone. And, in case the title didn’t clue you in, you can start as a total beginner and still feel like Simone Biles. Ahead, reasons to tap into callisthenics workouts and the moves to start with.
Why callisthenics workouts are so good
You can do it anywhere, anytime
The great thing about body-weight training (or a callisthenics workout, as it’s technically called) is that you can do it pretty much anywhere with minimal equipment. That’s because you’re using your own body weight as the load and gravity to create resistance. Also, most of the time, you don’t need to move very far, so it can be done in relatively small spaces, depending on what you’re doing.
It builds killer abs
There’s a lot of balance and stabilising required in body-weight moves, so your core will work overtime (yay, abs!) Plus, having this improved stability means less falling around in the long run, making you sturdy and strong.
Callisthenics sculpts your upper bod
All the pulling and pushing you do with your upper body will sculpt your back, arms and shoulders. If you’re aiming to try a pull-up or handstand, these moves will help you reach those goals.
How to do this beginner callisthenics workout
These moves, from Tim and Jacko of the training community School of Calisthenics, are ideal as callisthenics for beginners starting body-weight training. And all they require are a floor with a cushioned surface (like an exercise mat, carpet or grass), a wall and something to hang from. We’ve used gymnastic rings, but a straight bar at your local park will also work fine.
Tim and Jacko from School of Calisthenics, with trainer Hayley Ryan, show us how to master these moves…
[embedded content]
1 Frog Stand
This foundational move helps you build the upper-body strength and balance that you’ll need for more advanced body-weight moves like freestanding handstands. If you find your feet can’t lift off the ground, that’s totally fine. Over time, you’ll build enough strength to lift them!
2 Wall Walk
As adults, we don’t spend much time upside down, so this is a fun challenge. Keep your core braced and only go as far as you feel comfortable, but aim to walk a bit closer to the wall every time.
3 Dead Bug
This body-weight move from Pilates works different core muscles simultaneously, strengthening your stabilisers, lowering your injury risk and improving your coordination. Be sure to keep your lower back glued to the floor at all times.
4 Hollow-Body Hold
Kind of the upside-down cousin of a plank, this isometric body-weight move (holding a single position; not moving) targets your whole core from multiple directions. It’s brilliant for building core strength, as well as body position patterning to protect your lower back in other exercises. The goal is to create a bowl shape with your body. Again, keep your lower back glued to the ground at all times. See how long you can hold it for.
5 Hollow-Body Rock
This is a classic example of how a body-weight move can turn into a fun game. Once you can do the hold for 10 seconds without breaking form, the goal is to rock back and forth like a rocking horse, while in that hollow-hold position. Way easier said than done.
6 Skin The Cat
You might need a few practice rounds to really nail this, and that’s ok. It’s a good idea to warm up the shoulders before attempting this one (check out this warm-up you can do with a broom). Then, see how many reps you can knock out. Even if you can’t skin the entire cat, you’ll still get a top callisthenics workout.
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Did you know chronically high cortisol can disrupt sleep? 5 ways to combat it
by Raphael Stevens 19 July 2024, 13:17
Life
by Ruman Baig
1 min ago
Feeling frazzled? You’re not alone. Daily pressures can send cortisol, the body’s stress hormone, into overdrive.
For women, chronically high cortisol can disrupt sleep, worsen PMS symptoms, and even contribute to weight gain. But don’t despair! Here are 5 science-backed strategies to keep your cortisol levels in check and your well-being soaring:
Power Down for Power Up
Sleep is the ultimate stress soother. Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine, including winding down electronics at least an hour before bed.
Why it Works: According to a study published in the National Institutes of Health (NIH) journal Psychoneuroendocrinology, just one night of short sleep can significantly elevate cortisol levels.
Breathe Deeply, De-Stress Completely
Deep breathing activates the relaxation response, a natural antidote to cortisol’s fight-or-flight effects. Practice belly breathing for just 5 minutes daily. Inhale slowly through your nose, feeling your belly expand. Exhale slowly through pursed lips.
Science Says So: A review published in the journal Frontiers in Psychology highlights the effectiveness of deep breathing in reducing cortisol levels and promoting relaxation.
Nourish Your Body, Tame Your Stress
A balanced diet rich in fruits, vegetables, and whole grains provides sustained energy and minimizes blood sugar fluctuations that can trigger cortisol spikes. Limit processed foods, sugary drinks, and excessive caffeine, which can worsen anxiety and stress.
Move It or Lose It (the Stress, That Is!)
Exercise is a potent stress reliever. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Physical activity helps burn off stress hormones and promotes the production of feel-good endorphins.
The Science of Sweat: A meta-analysis published in the journal Sports Medicine concluded that regular exercise is an effective strategy for reducing cortisol levels and improving stress management.
Connect and Be Kind
Social connection is a powerful buffer against stress. Nurture relationships with loved ones, engage in activities you enjoy, and consider volunteering. Acts of kindness boost both your mood and the well-being of others, creating a positive feedback loop.
By incorporating these tips into your daily routine, you can effectively manage your cortisol levels and cultivate a calmer, healthier you. Remember, consistency is key. Be patient, celebrate your progress, and enjoy the journey to a more balanced and stress-free life!
– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
Images: Unsplash, Pexel & feature image: @xun1020 More
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Where to try the best high intensity workouts in Dubai
by Raphael Stevens 17 July 2024, 07:38
Life
by Sarah Joseph
3 hours ago
VIEW GALLERY/ 5 IMAGES
Want to break a sweat and burn those extra calories? Then High Intensity workouts are the best form of exercise to go the extra mile.
High-intensity workouts are designed to push your body to its limits by incorporating short bursts of intense activity followed by periods of rest or lower-intensity exercise.
Overall HIIT, or high-intensity interval training, refers to repeated sets of intervals that are between five seconds and a minute long, with a relatively short rest period.
The main type of workouts include:
High-Intensity Interval Training (HIIT)
Alternates between high-intensity exercises and short recovery periods.
Circuit Training
Combines strength and cardio exercises performed back-to-back with minimal rest.
HIIT Cycling
Pedal your way to that heart-pumping rush. HIIT cycling workouts, on the other hand, can make the time fly as you challenge your body and mind with various effort levels, work intervals, and recovery breaks.
What are the overarching health benefits?
Improved Cardiovascular Health
HIIT can help improve the efficiency and strength of your heart. Also, Regular high-intensity workouts can reduce resting blood pressure.
Enhanced Metabolism
HIIT boosts your metabolism and keeps it elevated for hours after exercise, helping you burn more calories even at rest. These workouts are effective at reducing body fat.
Time Efficiency
HIIT sessions are typically shorter than traditional workouts, making them ideal for busy schedules. Despite the shorter duration, HIIT can provide significant fitness benefits in less time.
Improved Muscle Tone and Strength
High-intensity workouts often include resistance training, which helps build and tone muscles. These exercises can improve overall strength and endurance.
Better Insulin Sensitivity
HIIT can enhance insulin sensitivity, which helps your muscles use glucose more effectively. Improved insulin sensitivity lowers the risk of type 2 diabetes.
Enhanced Athletic Performance
HIIT can increase your maximal oxygen uptake, improving your endurance and performance in other physical activities. Overall, it can improve speed and power.
Mental Health Benefits
Intense exercise releases endorphins, which help reduce stress and improve mood. HIIT can improve brain health and cognitive functions such as memory and learning.
So, if you’re looking to burn those calories, Dubai has a host of venues that work for both beginners and experts.
– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
Images: Supplied & Feature Image: Unsplash @malikshibly More

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