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      "author": "davidalloy",
      "body": "![a-one-hour-workout-is-4-of-your-day-no-27128406.png](https://cdn.steemitimages.com/DQmYqHfPSoQRiGGAmHriPw4YTx768N4yopVG25NQdr5UVQ7/a-one-hour-workout-is-4-of-your-day-no-27128406.png)\n## 1. Exercising regularly can improve your mood and reduce feelings of anxiety and depression.\nSome studies have shown that inactivity is a major factor in weight gain and obesity:\nExercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress. It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression. Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain. Furthermore, exercise has been shown to reduce symptoms in people suffering from anxiety. It can also help them be more aware of their mental state and practice distraction from their fears. Interestingly, it doesn’t matter how intense your workout is. It seems that your mood can benefit from exercise no matter the intensity of the physical activity.\n### Did you know?\nStudy in 24 women who had been diagnosed with depression showed that exercise of any intensity significantly decreased feelings of depression. The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods.\nOne study asked 26 healthy men and women who normally exercised regularly to either continue exercising or stop exercising for two weeks. Those who stopped exercising experienced increases in negative mood.\n\n## 2. Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss:\nTo understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure. Your body spends energy in three ways: digesting food, exercising and maintaining body functions like your heartbeat and breathing. While dieting, a reduced calorie intake will lower your metabolic rate, which will delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which will burn more calories and help you lose weight.\n### Did you know?\nStudies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off.\n\n## 3. Physical activity helps you build muscles and strong bones. It may also help prevent osteoporosis:\nExercise plays a vital role in building and maintaining strong muscles and bones.\nPhysical activity like weight lifting can stimulate muscle building when paired with adequate protein intake. This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown. As people age, they tend to lose muscle mass and function, which can lead to injuries and disabilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age. Also, exercise helps build bone density when you’re younger, in addition to helping prevent osteoporosis later in life.\n### Did you know?\nInterestingly, high-impact exercise, such as gymnastics or running, or odd-impact sports, such as soccer and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling.\n\n## 4. Engaging in regular physical activity can increase your energy levels. This is true even in people with persistent fatigue and those suffering from serious illnesses:\nExercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions. One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue. Furthermore, exercise can significantly increase energy levels for people suffering from chronic fatigue syndrome (CFS) and other serious illnesses. In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching, or no treatment at all.\n### Did you know?\nAdditionally, exercise has been shown to increase energy levels in people suffering from progressive illnesses, such as cancer, HIV/AIDS and multiple sclerosis.\n\n## 5. Daily physical activity is essential to maintaining a healthy weight and reducing the risk of chronic disease:\nLack of regular physical activity is a primary cause of chronic disease. Regular exercise has been shown to improve insulin sensitivity, cardiovascular fitness and body composition, yet decrease blood pressure and blood fat levels. In contrast, a lack of regular exercise even in the short term can lead to significant increases in belly fat, which increases the risk of type 2 diabetes, heart disease and early death.\n### Did you know?\nDaily physical activity is recommended to reduce belly fat and decrease the risk of developing these diseases.\n\n## 6. Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging:\nYour skin can be affected by the amount of oxidative stress in your body.\nOxidative stress occurs when the body’s antioxidant defenses cannot completely repair the damage that free radicals cause to cells. This can damage their internal structures and deteriorate your skin. Even though intense and exhaustive physical activity can contribute to oxidative damage, regular moderate exercise can increase your body’s production of natural antioxidants, which help protect cells. In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging.\n\n## 7. Regular exercise improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function:\nExercise can improve brain function and protect memory and thinking skills. To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain. It can also stimulate the production of hormones that can enhance the growth of brain cells. Moreover, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these diseases. Regular physical activity is especially important in older adults since aging combined with oxidative stress and inflammation promotes changes in brain structure and function.\n### Did you know?\nExercise has been shown to cause the hippocampus, a part of the brain that’s vital for memory and learning, to grow in size. This serves to increase mental function in older adults.\nLastly, exercise has been shown to reduce changes in the brain that can cause Alzheimer’s disease and schizophrenia.\n\n## 8. Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day:\nRegular exercise can help you relax and sleep better. In regards to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep. Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep.\n### Did you know?\nOne study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality.\nAnother showed that 16 weeks of physical activity increased sleep quality and helped 17 people with insomnia sleep longer and more deeply than the control group. It also helped them feel more energized during the day.\nWhat’s more, engaging in regular exercise seems to be beneficial for the elderly, who tend to be affected by sleep disorders.\nYou can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can equally help sleep quality.\n\n## 9. Exercise has favorable effects on the pain that’s associated with various conditions. It can also increase pain tolerance:\nChronic pain can be debilitating, but exercise can actually help reduce it. In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain. A review of several studies indicates that exercise helps participants with chronic pain reduce their pain and improve their quality of life. Several studies show that exercise can help control pain that’s associated with various health conditions, including chronic low back pain, fibromyalgia and chronic soft tissue shoulder disorder, to name a few. Additionally, physical activity can also raise pain tolerance and decrease pain perception.\n\n## 10. Exercise can help improve sexual desire, function and performance in men and women. It can also help decrease the risk of erectile dysfunction in men:\nExercise has been proven to boost sex drive. Engaging in regular exercise can strengthen the cardiovascular system, improve blood circulation, tone muscles and enhance flexibility, all of which can improve your sex life. Physical activity can improve sexual performance and sexual pleasure, as well as increase the frequency of sexual activity. A group of women in their 40s observed that they experienced orgasms more frequently when they incorporated more strenuous exercise, such as sprints, boot camps and weight training, into their lifestyles. Also, among a group of 178 healthy men, the men that reported more exercise hours per week had higher sexual function scores.\n### Did you know?\nOne study found that a simple routine of a six-minute walk around the house helped 41 men reduce their erectile dysfunction symptoms by 71%. Another study performed in 78 sedentary men revealed how 60 minutes of walking per day (three and a half days per week, on average) improved their sexual behavior, including frequency, adequate functioning and satisfaction. What’s more, a study demonstrated that women suffering from polycystic ovary syndrome, which can reduce sex drive, increased their sex drive with regular resistance training for 16 weeks.\n\n![19290e8cbaeed2b1_fitness19.jpg](https://cdn.steemitimages.com/DQmewfoJPe9Z8mgdtLhNQ34rwKYwZ4WujcSds954mwqjw3v/19290e8cbaeed2b1_fitness19.jpg)\n\n- Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out.\nRegular physical activity can increase the production of hormones that make you feel happier and help you sleep better.\n- It can also improve your skin’s appearance, help you lose weight and keep it off, lessen the risk of chronic disease and improve your sex life.\nWhether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you will inevitably improve your health in many ways.\n\n[Source](https://www.healthline.com/nutrition/10-benefits-of-exercise)\n\nI'm happy to have made this post on this community, i hope this information turns out to be helpful.\nHere's my link to get to know more about me: [Achievement 1: My Introduction Post to the Newcomers' steemit Community @davidalloy.](https://steemit.com/hive-172186/@davidalloy/my-introduction)\n\nCC:\n@healthrepublic",
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      "body": "![handhygiene_456px.gif](https://cdn.steemitimages.com/DQmU5vCyzZiZTX3WYoV1dxJTnAMgheqvznCmwTsjqcADTuE/handhygiene_456px.gif)\n\nA bad habit i have come to realize it's a part of my life, which contributes to my I'll health and unfavorable lifestyle is not washing of my hands, i was happy some time ago when a contest topic came up on this issue, all thanks to the organizers, that very Contest helped me greatly to overcome that bad habit of mine.\nI'm glad to offer my quota.\n![IMG_20210527_120334_034.jpg](https://cdn.steemitimages.com/DQmP4kDURDQ5Cr5JKtwMYqtGeHvCiLQAnPkXyoHtWthCZTV/IMG_20210527_120334_034.jpg)\n\n# 1. Period i started practicing the bad habit:\nI unconsciously adopted this bad habit, during my secondary school day in a boarding school away from my home town and parents.\n#### A study estimates that if everyone did hand washing regularly, we could save a million lives each year. What’s more, when you don’t wash your hands, problems can come up.\nPracticing good hand washing techniques is one of the easiest and most effective ways of preventing illnesses from spreading. This is something that is particularly important in the workplace where large groups of people can catch the same infection.\n![101518-importance-of-handwashing-psa.png](https://cdn.steemitimages.com/DQmf1XmBdDBpXdgTJZStZTtpKJ9UtzH4dRrrpNEAUGeV394/101518-importance-of-handwashing-psa.png)\n\n# 2. Effects of my bad habits\nLack or inadequate washing of my hands when they're germy, could results to the following;\n## 1. I could pass on germs:\nIf i don't wash my hands  i could pass those germs to friends and family and get them sick, I'd make sure to lather up after i use the bathroom, because I could transfer the following disease or infection;\n-Noroviruses: This is the most common cause of viral gastroenteritis in humans and it can affect people of all ages. It’s transmitted when people don’t wash their hands, it spreads very quickly within large groups of people in close quarters. This is why when one person gets ill, entire households or offices often catch it too.\nThe best way to stop noroviruses from spreading or occurring in the first place is to wash your hands thoroughly after using the bathroom, before preparing food and to avoid touching your nose and mouth.\n-Airborne illnesses: Respiratory illnesses are usually spread via droplets which are breathed, sneezed or coughed into the air by someone who has the illness. While sneezing and coughing help to spread illnesses, poor hand washing techniques are a big culprit as well.\nCommon respiratory illnesses caused by poor hand hygiene include the common cold, influenza, chicken pox and meningitis.\n-Nosocomial infections: We often hear of infections being transmitted in hospitals and this is often the result of staff and patients not washing their hands. Naturally there’s a huge amount of infections present hospitals and if staff don’t wash their hands between seeing patients or if people with an infection aren’t practicing good hand hygiene, they can very easily pass their illness onto others.\nSome of the most common nosocomial infections which can be spread by germs and bacteria on our hands include MRSA and E.coli.\n-Hepatitis A: This is a viral infection which can cause severe symptoms including problems with the liver, jaundice, abdominal pain, fever and fatigue. It’s often spread via food which has been contaminated by people preparing it who haven’t washed their hands after using the bathroom.\nAccording to the National Institute of Allergy and Infectious Diseases, digesting even microscopic traces of contaminated faecal matter can cause transmission of the disease.\n## 2. I could get sick:\nAll those germs can get to me, too. My hands can carry germs into my eyes and my mouth, from places i don't even want to think about, and the illnesses the germs can cause could be serious. Washing my hands with soap (which is much more effective than sanitizer or water alone) can protect me from illnesses like diarrhea, respiratory infections, and more.\n## 3. My Eyes and others could be affected:\nWashing of hands has been shown to prevent two far-reaching eye diseases. Pinkeye, picked up by 6 million Americans each year, can be caused by infection, as can trachoma, a bacterial infection that is the leading cause of blindness in the world.\n## 4. Skin Infections:\nStaphylococcus bacteria, are germs often found on the skin and in the nostrils. If those germs get into an open wound, they can cause skin infections or move deep into the skin and soft tissues. From there, they can travel into joints, bones, and organs. They can even cause blood poisoning. Staph is the leading cause of infection in U.S. healthcare facilities. Washing hands with soap and water helps keep them from traveling. So does covering those open wounds.\n## 5. You Lose Money:\nAmericans spend about $4.6 billion each year fighting the flu. That amount includes doctor visits, hospital stays, and medicine. So washing my hands could also help save me money.\n## 6. I could miss a lot of work:\nEach year, the flu costs Americans about 17 million missed workdays. That translates to $7 billion a year in sick days and undone work. One of the ways i can avoid getting the flu is to wash my hands thoroughly with soap and water.\n## 7. My bowels will give me trouble:\nDiarrhea can be a symptom of a larger disease like cholera or typhoid. Diarrhea is the second-leading cause of death among children under 5. About 1.5 million kids die each year because of diarrheal diseases, most of them in Africa and Southeast Asia. One study found that washing hands with soap can prevent about 4 out of every 10 cases of diarrhea.\n### Did you know?\nWhen faced with an infection, your body's immune system sometimes can turn on itself in the form of a serious illness called sepsis. It affects 1.7 million Americans each year. Nearly 270,000 of those die. One of the most important ways to prevent sepsis is good hand washing, including both before and after caring for a sick person.\n\n![IMG_20210527_120404_808.jpg](https://cdn.steemitimages.com/DQmSjvWBunAQMKLx7E31VbAq7GTurvy8S48XX7YwPFwABem/IMG_20210527_120404_808.jpg)\n\n# 3. Ways to stop the habit:\nI will always make sure to wash up:\n-Before, during, and after preparing my meal.\n-Before i eat my meal, be it breakfast, lunch or dinner.\n-After i use the bathroom (or help a toddler), becausea single gram of human feces can contain a trillion germs.\n-After petting my pet.\n-After i sneeze, either in my hands, on a handkerchief it in my elbow.\nThe following surfaces are often touched by many people:\n-Doorknobs,\n-Railings,\n-Outdoor dumpsters or trash cans,\n-Light switches,\n-Gas pumps,\n-Cash registers,\n-Touch screens, and\n-Shopping carts or baskets.\nI will also make sure to wash my hands anywhere, anytime germs may gather, either with a hand sanitizer with 60% alcohol or with soap.\n\n![1800ss_getty_rf_how_to_wash_hands.jpg](https://cdn.steemitimages.com/DQmV6cH1pMAQApCGYFhbyeiJsdKFZ5LJ8KPKKHrtQHYtjN5/1800ss_getty_rf_how_to_wash_hands.jpg)\n\nSpecial thanks to\n@imamalkimas.\n I'm also grateful to\n@ahyar92,\n@lidiasteem,\nfor their selfless efforts to the Community.\n\n#### Thanks for reading through, your  contributions are welcome.",
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      "body": "![wp-1595345511862.jpg](https://cdn.steemitimages.com/DQmSXVybinuZ6SA2xvrcb4WNPCADBTzzChQu74QQiZ9eR5f/wp-1595345511862.jpg)\n## Definition:\nPsychologically, this is a term used to denote an intense personal feeling of inadequacy, often resulting in the belief one is, in some way deficient, or inferior to others.\n### Note:\nIt is not a diagnosable mental health disorder.\n\n\n![main-qimg-a81ca67cff4b08dde92f7a1269fdfdd6.webp](https://cdn.steemitimages.com/DQmeR62otiP4nXSiPstQLRUNk9StEtB5wrFCXUzfLes5GyG/main-qimg-a81ca67cff4b08dde92f7a1269fdfdd6.webp)\nImage source: quora.com\n## Opposite:\nEven though they are opposite disorders, infiriority complex and Superiority complex often overlap and coexist.\n### Superiority complex:\nThis occurs when a person believes they're superior to others in certain ways, They may boast about themselves and exaggerate their achievement and abilities. Though these actions may seem incompatible with someone who has infiriority complex, in Adler's theory of psychology, someone who acts superior is often actually hiding feelings of weakness, helplessness and dependency.\n\n## Signs\n\n![alm-4.jpg](https://cdn.steemitimages.com/DQmVBcaoHnGgEtU49oXSQghLc7gMFnrcEzHP5tTWmq4yYcy/alm-4.jpg)\nImage source: amazonswatchmagazine.com\n### Individuals with this psychological disorder tend to;\nFeels insecure, incomplete or unworthy most of the times,\nSeek validation from others and inability to complete tasks,\nWithdraws from everyday and social situations,\nFeels hostile, fustrated, nervous or aggressive,\nCompares and criticizes others,\nShow signs of depression, anxiety or other mental health disorder.\n\n\n![header_image_how-to-overcome-shyness-around-men-fustany-living.jpg](https://cdn.steemitimages.com/DQmX4CgaUAgpYqjj2mQWTSy1V8d44zib4XZKZRTAXrjX2aL/header_image_how-to-overcome-shyness-around-men-fustany-living.jpg)\nImage source: fustany.com\n## Types\nAccording to Adler, there are two major types of this difect;\n### Primary Infiriority:\nThis type of is thought to start in childhood as a result of feeling helpless and being compared unfavorable with others. It can lead to an infiriority complex in adulthood.\n### Secondary Infiriority:\nThis occurs when adults are unable to tech their own subjective goals for security and success. As a result, left over feelings of infiriority from childhood may intensify, according to GoodTherapy.com.\n\n\n![overcome-shyness.jpg](https://cdn.steemitimages.com/DQmcPDYXp7uXxxjSedSgiPWnwy7GSF9QfSyaqhqkVaVK8Du/overcome-shyness.jpg)\nImage source: theartofcharm.com\n## Causes\n### Experiences as Children and Adults:\nChildren or Adults who hear disapproving remarks may develope negative beliefs about themselves which worsens overtime.\n### Mental Health Status:\nPeople with a history of depression, are more susceptible to developing an infiriority complex.\n### Physical Challenges:\nInfiriority complex could be as a result of physical deficits such as; height, weight, vision, speech, facial or body features and strength.\n### Social Disadvantages:\nIndividuals with low socioeconomic status may be more likely to develop an infiriority complex.\n### Cultural Message:\nPerception that women should maintain a perfect and slender physique, may prompt feelings of inadequacy in some.\n### The Connection to Childhood:\nOverly strict parenting could lead someone to foster feelings of being inadequate i.e. parents who tell their kids that they're not good enough, could cause them to over, or under perform on their response.\n### Note:\nMost people will feel infirior at some point, but if these feelings overwhelm them and negatively affect their lives, they may have an infiriority complex.\nWe should not be astonished if in the case where we see am infiriority (feeling) complex, we find a supiriority complex more or less hidden.\n\n## Treatment\nIn order to effectively overcome an infiriority complex, it is important for the individual to accept that they suffer from the problem. Denial is the worst hurdle to progress.\n### Therapy:\nA Physiotherapist can help guide one through their experiences with crutism, low self esteem, or any traumas that may have shaped ones negative self-image.\n### Positive thinking:\nDevelop a positive mental attitude over time by listening to inspirational talks, reading books or being around people who have a positive attitude to life.\n### Avoid people who make you feel low:\nIf you identify with such individuals, try your best to stay away from them as much as possible. Whenever possible, avoidance is a good strategy.\n### Find the good in people:\nConcentrate on the good in people, it is important to recognize how you feel infirior to them, is it because of physical attraction or smartness.\n\n\n![main-qimg-a81ca67cff4b08dde92f7a1269fdfdd6.webp](https://cdn.steemitimages.com/DQmeR62otiP4nXSiPstQLRUNk9StEtB5wrFCXUzfLes5GyG/main-qimg-a81ca67cff4b08dde92f7a1269fdfdd6.webp)\nImage source: youtube.com\n#### You're unique in your own way, remember, you can't compare apples to oranges.\n\nSource: Google searches.\n\n\nI'm happy to have made a post about Infiriority Complex, it uses etc, on this Community, thanks for your contributions.\nHere's my link to get to know more about me: [Click here](https://steemit.com/hive-172186/@davidalloy/my-introduction).\n\n\nCC:\n@supo1,\n@steemblog\n@bright-obias,\n@cryptokannon,\n@steemcurator1 and\n@steemcurator3,\nfor their efforts, support, direction and guidance to members of this great Community.",
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      "body": "![carrots_of_many_colors-usda-wiki_full_width(1).jpg](https://cdn.steemitimages.com/DQmZMobQcF7pwTdtSwrwwLkpKVVLgiBjPHo78MsSycUT1kx/carrots_of_many_colors-usda-wiki_full_width(1).jpg)\nCarrots are one of my best fruits, i was happy when i saw this contest title. I'm so thrilled to write the little i know about it.\n## About the Friut\nThe carrot (Daucus carota) is a root vegetable often claimed to be the perfect health food, it is crunchy, tasty, and highly nutritious fruit.They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health. What’s more, their carotene antioxidants have been linked to a reduced risk of cancer.\n\n## Nutrients\nCarrots are a particularly good source of:\n-Beta carotene,\n-Fiber,\n-Vitamin K1,\n-Potassium, and\n-Antioxidants.\n-Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs, consisting of starch, fiber, and simple sugars.\n-They are extremely low in fat and protein, they also have a number of health benefits.\n### Did you know?\nCarrots are found in many colors, including yellow, white, orange, red, and purple. Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.\n\n## Seasons:\nCarrots can be found at any time of the year due to their long shelf life. In fact, harvested carrots can last for 4–6 months when stored in the right conditions. Always look out for fresh carrots that are firm, and dry, without major blemishes or signs of decay (like limpness or sliminess).\n\n## Storage and Food Safety:\nRemove the green tops of carrots to increase their storage life. Although carrot greens are edible, they should be separated from the carrot root to reduce moisture loss. Greens only last a few days in the refrigerator. You can store carrots in the refrigerator crisper in perforated plastic bags for several weeks.\nNote: Before eating or cutting into carrots, it's important to scrub off any outside dirt and bacteria using a vegetable brush under cool running water. Many people prefer to peel carrots but this isn't necessary if not desired. Carrots may be preserved at home with a pressure canner. You can also blanch and freeze them.\n\n## Benefits:\nThe positive health effects of carrots can be largely attributed to their carotenoid content (vitamin A). Carrots also provide a decent amount of fiber which offers its own host of benefits.\n\n1. Reduced risk of cancer\nThe vitamin A in carrots protects DNA from the oxidative damage that can lead to cancer. Carrots come in many colors, including yellow, orange, red, and purple, each with various levels and types of antioxidants. Orange carrots are high beta carotene, yellow carrots in lutein, red carrots in lycopene , and purple carrots in anthocyanins. Purple carrot extract has been shown to protect colon cells against oxidative DNA damage by over 20%. The antioxidants in different colored carrots work throughout the body to help prevent cancer.\nDiets rich in carotenoids may help protect against several types of cancer. This includes prostate, colon, and stomach cancers. Women with high circulating levels of carotenoids may also have a reduced risk of breast cancer.\nNote: Dated research suggested that carotenoids could protect against lung cancer, but newer studies have not identified a correlation.\n\n2. Prevents Cognitive Decline\nThe same study noting the benefits of carrots and other vegetables for tooth retention also associated this dietary pattern with cognitive benefits. Higher intakes of carrots and other nutritious veggies appear to reduce the risk of dementia. Eating cooked and raw carrots as part of an overall healthy eating habit is a proactive way to stay sharp with age.\nNote: Carotenoids may also cut your risk of age-related macular degeneration.\nEating carrots is linked to a reduced risk of cancer and heart disease, as well as improved eye health. Additionally, this vegetable may be a valuable component of an effective weight loss diet.\n\n3. Eye health\nCarrots are an excellent source of vitamin A, including the carotenoids lutein and zeaxanthin. Because these compounds tend to accumulate in the retina, they are particularly helpful in preventing age-related macular degeneration, a common cause of vision loss. Regular consumption of carrots and other orange vegetables is a good way to protect your eyes against the effects of aging and environmental damage. Individuals with low vitamin A levels are more likely to experience night blindness, a condition that may diminish by eating carrots or other foods rich in vitamin A or carotenoids.\n\n4. Improves Dental Health\nA study evaluating the rate of tooth-loss in an elderly Japanese population with cognitive impairment found that higher intakes of beta carotene through carrots and other vegetables such as pickled green leafy greens, raw lettuce/cabbage, green leafy vegetables, squash, and Chinese cabbage showed a protective effect against dental issues.\nNote: This should not replace proper oral hygiene such as lowering added sugar intake or eating sugary foods in moderation.\n\n5. Supports Cardiovascular Health\nCarrots contain several phytochemicals with antioxidant and anti-inflammatory behaviors that help reduce the risk of heart disease. The polyphenols in carrots have been shown to increase bile secretion, which decreases cholesterol and triglyceride levels. The fiber in carrots also assists in keeping cholesterol down. Furthermore, carrots contain about 9% of the 4,700mg recommended intake of potassium. Potassium is known to lower blood pressure levels.\n\n6. Lower blood cholesterol\nHigh blood cholesterol is a well-known risk factor for heart disease .\nIntake of carrots has been linked to lower cholesterol levels.\n\n7. Weight loss\nAs a low-calorie food, carrots can increase fullness and decrease calorie intake in subsequent meals. For this reason, they may be a useful addition to an effective weight loss diet.\n\n![carrot-colour-mix-1ljcc92(1).jpg](https://cdn.steemitimages.com/DQmR5Wn5RMNtN4FZ72fFeVTE7Ac1VGkLnzAZ2YBT1tXrDdG/carrot-colour-mix-1ljcc92(1).jpg)\n\n## Side Effects\nEating carrots in moderation is good for your health. Eating carrots in excess, however, can cause a condition called carotenemia. This refers to yellowish discoloration of the skin because of the deposition of a substance called beta-carotene that is present in carrots.\n\n## Did you know?\nCarrots are full of vitamins, minerals and fibers that are good for your health. But eating too many carrots can bring in too much beta-carotene the molecule responsible for carrots' bright orange hue and a precursor of vitamin A. This can lead to excess blood carotene which can discolor the skin.\n\n## Note:\n-Carrots are the perfect snack; crunchy, full of nutrients, low in calories, and sweet.\n-They’re associated with heart and eye health, improved digestion, and even weight loss.\n-This root vegetable comes in several colors, sizes, and shapes, all of which are great additions to a healthy diet.\n[Source](https://www.healthline.com/nutrition/foods/carrots)\n\n\nI'd love to invite my friends,\n@ikoabasiumoh,\n@ebukalevi and\n@smartcliff, to participate in this particular Contest.\nThanks for reading through.\n\nHere's my link to get to know more about me: [click here](https://steemit.com/hive-172186/@davidalloy/my-introduction)\n\nAll thanks to the moderators:\n@ahyar92 and\n@lidiasteem.\n\nSpecial thanks to the admin:\n@imamalkimas and\n@mudajuli,\nfor their selfless efforts to this Community",
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      "body": "![a-one-hour-workout-is-4-of-your-day-no-27128406.png](https://cdn.steemitimages.com/DQmYqHfPSoQRiGGAmHriPw4YTx768N4yopVG25NQdr5UVQ7/a-one-hour-workout-is-4-of-your-day-no-27128406.png)\n## 1. Exercising regularly can improve your mood and reduce feelings of anxiety and depression.\nSome studies have shown that inactivity is a major factor in weight gain and obesity:\nExercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress. It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression. Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain. Furthermore, exercise has been shown to reduce symptoms in people suffering from anxiety. It can also help them be more aware of their mental state and practice distraction from their fears. Interestingly, it doesn’t matter how intense your workout is. It seems that your mood can benefit from exercise no matter the intensity of the physical activity.\n### Did you know?\nStudy in 24 women who had been diagnosed with depression showed that exercise of any intensity significantly decreased feelings of depression. The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods.\nOne study asked 26 healthy men and women who normally exercised regularly to either continue exercising or stop exercising for two weeks. Those who stopped exercising experienced increases in negative mood.\n\n## 2. Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss:\nTo understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure. Your body spends energy in three ways: digesting food, exercising and maintaining body functions like your heartbeat and breathing. While dieting, a reduced calorie intake will lower your metabolic rate, which will delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which will burn more calories and help you lose weight.\n### Did you know?\nStudies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off.\n\n## 3. Physical activity helps you build muscles and strong bones. It may also help prevent osteoporosis:\nExercise plays a vital role in building and maintaining strong muscles and bones.\nPhysical activity like weight lifting can stimulate muscle building when paired with adequate protein intake. This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown. As people age, they tend to lose muscle mass and function, which can lead to injuries and disabilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age. Also, exercise helps build bone density when you’re younger, in addition to helping prevent osteoporosis later in life.\n### Did you know?\nInterestingly, high-impact exercise, such as gymnastics or running, or odd-impact sports, such as soccer and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling.\n\n## 4. Engaging in regular physical activity can increase your energy levels. This is true even in people with persistent fatigue and those suffering from serious illnesses:\nExercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions. One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue. Furthermore, exercise can significantly increase energy levels for people suffering from chronic fatigue syndrome (CFS) and other serious illnesses. In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching, or no treatment at all.\n### Did you know?\nAdditionally, exercise has been shown to increase energy levels in people suffering from progressive illnesses, such as cancer, HIV/AIDS and multiple sclerosis.\n\n## 5. Daily physical activity is essential to maintaining a healthy weight and reducing the risk of chronic disease:\nLack of regular physical activity is a primary cause of chronic disease. Regular exercise has been shown to improve insulin sensitivity, cardiovascular fitness and body composition, yet decrease blood pressure and blood fat levels. In contrast, a lack of regular exercise even in the short term can lead to significant increases in belly fat, which increases the risk of type 2 diabetes, heart disease and early death.\n### Did you know?\nDaily physical activity is recommended to reduce belly fat and decrease the risk of developing these diseases.\n\n## 6. Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging:\nYour skin can be affected by the amount of oxidative stress in your body.\nOxidative stress occurs when the body’s antioxidant defenses cannot completely repair the damage that free radicals cause to cells. This can damage their internal structures and deteriorate your skin. Even though intense and exhaustive physical activity can contribute to oxidative damage, regular moderate exercise can increase your body’s production of natural antioxidants, which help protect cells. In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging.\n\n## 7. Regular exercise improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function:\nExercise can improve brain function and protect memory and thinking skills. To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain. It can also stimulate the production of hormones that can enhance the growth of brain cells. Moreover, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these diseases. Regular physical activity is especially important in older adults since aging combined with oxidative stress and inflammation promotes changes in brain structure and function.\n### Did you know?\nExercise has been shown to cause the hippocampus, a part of the brain that’s vital for memory and learning, to grow in size. This serves to increase mental function in older adults.\nLastly, exercise has been shown to reduce changes in the brain that can cause Alzheimer’s disease and schizophrenia.\n\n## 8. Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day:\nRegular exercise can help you relax and sleep better. In regards to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep. Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep.\n### Did you know?\nOne study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality.\nAnother showed that 16 weeks of physical activity increased sleep quality and helped 17 people with insomnia sleep longer and more deeply than the control group. It also helped them feel more energized during the day.\nWhat’s more, engaging in regular exercise seems to be beneficial for the elderly, who tend to be affected by sleep disorders.\nYou can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can equally help sleep quality.\n\n## 9. Exercise has favorable effects on the pain that’s associated with various conditions. It can also increase pain tolerance:\nChronic pain can be debilitating, but exercise can actually help reduce it. In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain. A review of several studies indicates that exercise helps participants with chronic pain reduce their pain and improve their quality of life. Several studies show that exercise can help control pain that’s associated with various health conditions, including chronic low back pain, fibromyalgia and chronic soft tissue shoulder disorder, to name a few. Additionally, physical activity can also raise pain tolerance and decrease pain perception.\n\n## 10. Exercise can help improve sexual desire, function and performance in men and women. It can also help decrease the risk of erectile dysfunction in men:\nExercise has been proven to boost sex drive. Engaging in regular exercise can strengthen the cardiovascular system, improve blood circulation, tone muscles and enhance flexibility, all of which can improve your sex life. Physical activity can improve sexual performance and sexual pleasure, as well as increase the frequency of sexual activity. A group of women in their 40s observed that they experienced orgasms more frequently when they incorporated more strenuous exercise, such as sprints, boot camps and weight training, into their lifestyles. Also, among a group of 178 healthy men, the men that reported more exercise hours per week had higher sexual function scores.\n### Did you know?\nOne study found that a simple routine of a six-minute walk around the house helped 41 men reduce their erectile dysfunction symptoms by 71%. Another study performed in 78 sedentary men revealed how 60 minutes of walking per day (three and a half days per week, on average) improved their sexual behavior, including frequency, adequate functioning and satisfaction. What’s more, a study demonstrated that women suffering from polycystic ovary syndrome, which can reduce sex drive, increased their sex drive with regular resistance training for 16 weeks.\n\n![19290e8cbaeed2b1_fitness19.jpg](https://cdn.steemitimages.com/DQmewfoJPe9Z8mgdtLhNQ34rwKYwZ4WujcSds954mwqjw3v/19290e8cbaeed2b1_fitness19.jpg)\n\n- Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out.\nRegular physical activity can increase the production of hormones that make you feel happier and help you sleep better.\n- It can also improve your skin’s appearance, help you lose weight and keep it off, lessen the risk of chronic disease and improve your sex life.\nWhether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you will inevitably improve your health in many ways.\n\n[Source](https://www.healthline.com/nutrition/10-benefits-of-exercise)\n\nI'm happy to have made this post on this community, i hope this information turns out to be helpful.\nHere's my link to get to know more about me: [Achievement 1: My Introduction Post to the Newcomers' steemit Community @davidalloy.](https://steemit.com/hive-172186/@davidalloy/my-introduction)\n\nCC:\n@steemcurator01,\n@stephenkendal,\n@steemchiller,\n@shc-curator,\n@dobartim.",
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