Newcomers to the CBD industry have a lot to contend with, not least the jargon plastered all over CBD websites. Figuring out which hemp product is right for you can be challenging when you aren’t familiar with all the lingo. Full-spectrum and broad-spectrum are just two of the terms that CBD oil purchasers can find themselves confronting.

 This guide covers the distinction between the two types of CBD tincture to explain which is best for you. Is there even a difference at all? Let’s find out.

What Is Full-Spectrum CBD Oil?

CBD oil is made using compounds from the hemp plant. Manufacturers must first grow the hemp, dry it, and then extract the active compounds, called cannabinoids, from within. CBD (cannabidiol) is just one of the hundreds of natural cannabinoids in the hemp plant.

With a full-spectrum CBD tincture, there are multiple cannabinoids in the final product. Typically, they will contain all of the extracted cannabinoids without much filtration at all.

Often, this means there could be a little THC. However, most governments impose restrictions on what hemp strains can be grown and how much THC they may contain. The amount of THC is usually negligible, meaning it’s not enough to cause a high. For example, this CBD oil full-spectrum 600mg is guaranteed to contain less than 0.3% THC.

Essentially, ‘full-spectrum’ CBD oil means minimal filtration methods were used. It’s CBD at its most natural.

Some people believe that taking all cannabinoids together is the best way to create the ‘entourage effect,’ which refers to a more powerful result that arises from using multiple cannabinoids simultaneously. This effect was demonstrated in a 2011 study.

However, some more recent research has questioned the validity of the entourage effect theory. Another downside is that full-spectrum products increase your risk of failing a drug test. (1)

What Is Broad-Spectrum CBD?

Broad-spectrum CBD oil is mainly similar to its full-spectrum counterpart. It also contains a variety of cannabinoids alongside CBD, including CBG and CBN. However, the THC is filtered out.

Manufacturers have particular methods for filtering out the THC while retaining the other cannabinoids. Users seeking broad-spectrum CBD tinctures should always check the lab reports to verify the absence of THC.

One advantage here is that there is no chance whatsoever of feeling high, and there is a very slim chance of the CBD oil flagging on a drug test.

That said, many proponents of full-spectrum CBD tinctures believe that broad-spectrum simply isn’t as potent as its counterpart. You might get more bang for your buck when it comes to full-spectrum products, so to speak.

Are There Other Options?

Full-spectrum and broad-spectrum are far from the only options on the CBD market. CBD isolate is another standard product – it contains nothing but cannabidiol alone. Isolate could be the ideal option if you want to try CBD but are wary of ingesting other cannabinoids.

Furthermore, some brands stock products that contain cannabinoid combinations. It’s quite common to see CBD + CBN products that contain a very high concentration of both cannabinoids.

With so much variety, it’s usually possible to find something that suits you. But which option is better?

Which Type of CBD Is Best?

There is no definitive answer about which type of CBD oil is better. Different options are better suited to different people. It’s recommended to consider each option and what fits best into your life.

For example, if you undergo regular drug testing at work, broad-spectrum CBD oil might be better suited to your peace of mind. However, if you prefer to place emphasis on getting the most natural product possible, then full spectrum is the best option.

Research does not seem to favor one product over the other, but most studies use broad-spectrum or full-spectrum extract instead of CBD isolate.

In the end, most users employ a trial-and-error process. Select the product you think is best for you and try it out for a few weeks to see how it goes.

Above all, it’s essential to buy from a high-quality brand. Neither CBD type will be effective if you have a low-quality product. Shop from a reputable brand like Premium Jane for results you can rely on. (2)

A sauna routine might be wonderful because it is full of both physical and mental perks. Be it at home, in a spa, or the changing gym area; folks use saunas for various reasons. In addition, there are many advantages to using a sauna following your workouts. In this post, you’ll be able to go into greater detail about a few of those advantages.

Facilitates Muscle Recuperation

The advantages of sauna baths provided by wood sauna stoves include muscle healing after working out. According to a particular study, an infrared sauna session for 30 minutes can lessen post-workout discomfort in muscles and speed up recovery. During the study, men who sat in an infrared sauna following a 40-minute endurance training outperformed men who were in a regular room (no sauna) in a countermovement jump test (a test that gauges lower body strength). That shows that saunas speed up the recovery of muscles and nerves following exercise. In addition, blood that is rich in nutrients and oxygen often circulates more freely throughout your body when you use a sauna. In turn, this speeds up your return to the saddle by assisting in regenerating muscles damaged by training.

Lungs Benefit

Because physical activity requires more oxygen, cardiovascular exercise can increase lung volume by opening the airways. In addition, by dislodging mucus and pollutants from the sinuses, windpipe, and lungs, a sauna’s warmth and vapors effectively aid in opening and detoxifying the lungs. Finally, on a cellular level, improving lung function and capacity results in increased oxygen availability through more efficient breathing. This is a crucial element of post-exercise recovery.

Cleanses the Skin

Even though the specifics may depend on your skin type, using a sauna can do wonders for your skin. Sweating while inside a sauna can improve circulation and boost collagen formation. In addition, the warmth of the sauna generated by wood sauna stoves might make it easier to shed dry skin cells. Additionally, sweating can help clear your pores, so your skin might appear clearer after using the sauna. However, dermatologists’ advice against using a sauna if you have eczema or psoriasis since it could worsen your skin. As a result, see your dermatologist before using the sauna, and stop immediately if any skin issues or rashes appear. In addition, some public saunas may be breeding grounds for germs and mold due to dampness, which could result in potential skin diseases. Therefore, checking a facility’s conditions is crucial before using it.

Helps You Unwind

After training, relax in the sauna before continuing to your next location. You get to put your hectic day on hold and unwind for a while by sitting in a serene setting. It is also a great time to practice stress-reduction methods like deep breathing and meditation in the sauna. However, if meditation or deep breathing don’t appeal to you, consider spending your minutes in the sauna stretching lightly or taking a moment to yourself.

A sweat session ought to be an experience that leaves you feeling better, happier, and stronger, whether you do it at home, in the gym, or at a spa.

Of the over 3 million adults and 470,000 children in the US with epilepsy, around 95% took prescription antiepileptic drugs to control their seizures. But while this brain disorder is widespread, there are many types of epilepsy, and each person might be affected differently, respond to different triggers, and deal with unique seizures. 

That is why 56% of those choosing medical treatments still have recurring seizures. While antiepileptic drugs and surgery are still some of the most effective ways to control epilepsy, there are some natural, noninvasive remedies worth trying – learn about them below and talk to your neurologist. 

Before We Start: What Exactly Is Epilepsy?

For thousands of people with epilepsy, prescription drugs might not be enough to regain control over their health and life. However, when used correctly and under the supervision of a healthcare professional, some natural remedies can help. 

But to better understand how the following remedies can be efficient, it’s important to answer some key questions: what is epilepsy? What causes it? And, what are the available treatments? 

Let’s start.

Epilepsy is the fourth most prevalent neurological disorder worldwide. This condition causes surges of electrical activity in the brain, which temporarily disrupts its normal activity and leads to recurring and unprovoked seizures. 

Not all seizures are necessarily a sign of epilepsy (i.e.: they could stem from brain trauma), and stating that someone has epilepsy – or seizure disorder – does not say anything about the type of seizures, symptoms, or intensity that person is experiencing. The causes of epilepsy are many, and over 65% of people with seizure disorder don’t know the cause of their condition. 

Epilepsy usually arises in childhood or after the age of 60, but it can start at any time. Today, there is no definitive cure for epilepsy. However, anti-seizure medications and surgery represent efficient treatment options. The remedies below can make seizures easier to control or reduce the intensity or frequency of seizures. (1)

Ketogenic Diets

While it is today a widespread nutritional regime, the ketogenic diet has been used since the 1920s to control seizures in children with epilepsy. The ketogenic diet is a high-fat, low-carbohydrate diet that causes the body to switch from sugar and starch to fat as the main source of energy (ketosis).

Ketogenic diets help epilepsy by reducing the amount of glutamate and sugar in the brain, thus reducing the likelihood of seizures. Keto nutritional regimes can be restrictive and hard to follow and should be closely monitored by a specialist.

Herbal Remedies and Essential Oils

Some herbal remedies and plant extracts influence the way neurotransmitters work, oxidative stress, and brain inflammation. While there is no research stating the effects of certain plant remedies on epilepsy, their dosage, and safety, some herbal ingredients might help. These include:

• Red sage
• Burning bush
• Curcumin (turmeric)
• Ginseng
• Mistletoe 
• Valerian
• Lily of the valley 
• Cat’s claw
• Milk thistle

CBD and Medical Marijuana

While more studies are needed to determine the effectiveness of Cannabidiol (CBD) and medical marijuana for patients with epilepsy, the body of research is growing. According to a 2019 study, CBD – or the non-psychotropic active ingredient in Cannabis – could help people dealing with a form of epilepsy resistant to traditional drugs. 

Since a lot of the effects of CBD and medical marijuana are unknown, you should always work with a specialist to understand dosages and quality standards. 

Vagus Nerve Stimulation (VNS)

The Vagus nerve is the main component of the body’s parasympathetic nervous system and controls several functions such as heart rate and immune system. VNS techniques involve the implantation of a temporary or permanent device in the chest, which influences the activity of the vagus nerve through controlled, mild electrical signals. 

According to research, these electrical signals can disrupt the ones that lead to seizures, thus reducing the severity, frequency, and intensity of epileptic episodes. VNS treatments show improvements in 50-60% of patients but can take up to 2 years to work. 

Biofeedback and Avoiding Triggers

Avoiding triggers – such as poor sleep, substance and alcohol use, and skipping meals – can help you reduce the likelihood of developing a seizure. In some cases, learning about the signs that a seizure might happen soon can help you prevent it, reduce its intensity, or limit the consequences of it. 

Biofeedback, or the medical practice of understanding what signs precede a seizure (usually depression, seizure aura, headache, and fatigue), can help you control your brain activity through calming or balancing techniques, such as meditation, light exercise, or going to a safe place. 

While biofeedback can reduce seizures by 50% or more, no single technique works for everyone with epilepsy. That is where working with a specialized neurologist can help. 

For months, some of us have fantasized about that + symbol (sometimes years). Pregnancy comes as a complete surprise to others. In any case, if you’re thinking, “I received a positive pregnancy test – now what?” you’re not alone. Finding out you’re pregnant is a life-changing event that brings with it a slew of emotions, including excitement, joy, relief, terror, and potentially even more anxiety about what to do next.

Baby steps are the best way to know about a positive pregnancy test. “Once you’re pregnant, you don’t have to settle everything,” explains Rebekah Wheeler, a midwife from Napa, Calif., CNM, MPH. “Pregnancy is a process, and part of that is knowing if you’re going to be a good mom and learning to trust your gut.” So what are the key actions to take—and when? To summarize, it’s quite natural to receive a positive pregnancy test and wonder, “Now what?” Must say the least, focusing on all of the major and tiny to-dos on your ever-growing list (not to mention the changes happening in your ever-growing body) can be difficult. Fortunately, we’re here to assist you with streamlining and simplifying. We’ve put up a thorough guide that explains everything you should do following a positive pregnancy test, from booking your first prenatal visit to making healthy lifestyle adjustments. Continue reading to feel knowledgeable and prepared in the early stages of pregnancy.

Consider Taking a Second Test

If your initial inclination is to rush to the drugstore and purchase every possible pregnancy test, take a deep breath and slow down. However, there is no risk in taking a second exam. Human mistakes and misreadings are possible, so a little confirmation might provide some piece of mind. True, a pregnancy test that has expired or, more typically, human mistake can result in a false positive. This is why, while taking a pregnancy test, it is critical to read the label and carefully follow all related directions. If you wait too long to review the findings, you may see the emergence of a faint evaporation line and misinterpret the results, interpreting it as positive when it is actually negative.

Keep in mind that, while false positives with pregnancy tests are extremely rare, there is a slight risk that an at-home test will detect the pregnancy hormone, hCG, even if you lost shortly after conception—a condition known as a chemical pregnancy. “You wouldn’t even know you were pregnant if you hadn’t taken the pregnancy test,” says Mary Jane Minkin, MD, clinical professor of obstetrics, gynecology, and reproductive sciences at Yale School of Medicine in New Haven, Connecticut. If you had a chemical pregnancy, your period will most likely be delayed. According to the Mayo Clinic, a pregnancy test could also read positive if you’re taking certain medications, including fertility drugs, and in the event of an ectopic pregnancy. For this reason (and others), it’s important to schedule a doctor’s appointment or a pregnancy scan after getting a positive pregnancy test result.

With so much on your mind, it’s difficult to know what to do following a positive pregnancy test

But one thing you’ll probably want to know is when the kid is due. Conception normally occurs between 11 and 21 days following the first day of your last period, but because it’s difficult to predict when conception occurs, doctors instead base their predictions on the first day of your last period, but you can also try using due date calculator by ultrasound. This will assist you in determining how far along you are in your pregnancy. Are you further along than you anticipated? Remember, your progress is tallied from the first day of your last period, so the two or three weeks before you ovulated are still counted, even though you technically weren’t pregnant yet.

Schedule a Doctor’s Appointment

When you notice a positive pregnancy test, you should consult with a doctor. Your first prenatal appointment is generally during the ninth week of your pregnancy. Even though you won’t see the doctor for a few weeks, phoning to book an appointment is one of the first things you should do after learning you’re pregnant—depending on the practice, wait periods might be lengthy. If you have a pre-existing medical condition, have had past miscarriages, or are experiencing unusual discomfort or other unusual symptoms, your doctor may want you to come in sooner. In the meantime, please contact them with any and all queries or concerns.

You might feel a bit less terrified and a lot more powerful now that you know what to do following a positive pregnancy test. You have time, so be patient with yourself and take it one step at a time. Make your health and happiness a priority, and everything else will fall into place. You can do it.

If you have difficulties regulating your emotions, and you feel emotions intensely, you may suffer from Borderline Personality Disorder (BPD).

It is a serious mental health disorder, that can influence the way you think and act and cause problems with managing your emotions. This difficulty can lead to a poor self–image, difficult relationships, impulsivity, and even dangerous behaviors such as self-cutting.

According to the statistics, most of the people who experience this mental disorder are women, 75%, while it is estimated that 1.4 % of the adult U.S. population is struggling with it. (1)

It begins in early adulthood and gets better with time, so if you have it does not discourage you, it will improve as you age.

It is common to have an important person in your life whom you prioritize and spend a lot of time with. However, for individuals with Borderline Personality Disorder (BPD), this kind of intense relationship can become all-consuming; what is bpd favorite person may end up being their only source of happiness and validation and can have a significant impact on their sense of self, mood, and confidence.

Main Characteristics  Of Borderline Personality Disorder (BDP) 

People with Borderline personality disorder (BPD), have extensive mood fluctuations, and trouble regulating their emotions, especially anger.

In addition, people with Borderline personality disorder (BPD) have an intense fear of abandonment and do not tolerate being alone.

They have impulsive behavior and have an urge to take part in irresponsible activities such as drug abuse, and gambling sprees. When they are extremely depressed, they have an impulse for self–harm and may cut themselves with razors.

They are emotionally unstable and may experience intense negative emotions like panic, shame, rage, and sorrow and can even feel suicidal when in despair.

People with Borderline personality disorder also have disturbed patterns of thinking and can even experience hallucinations, strange experiences such as hearing strange voices outside their head and believing that someone is talking to them.

How To Handle Romantic Relationship With Someone With Borderline Personality Disorder?

All these characteristics can influence their romantic relationships and they may become unstable, intense, conflicted, and characterized by turmoil and dysfunction. (2)  

Some of the symptoms that can affect romantic relationships of people with Borderline personality disorder (BPD) are as follows:

Obsessivity

They will constantly phone their partner, even in the middle of the night, refuse to let them go, and physically clinging on to that person. They are rather obsessive.

Lying

People with Borderline personality disorder (BPD) tend to lie which can ruin intimacy and trust in the relationship. This behavior is not listed in formal diagnostic criteria for BPD, but most family members and friends indicate it as a symptom that makes most of the concern. This way people with Borderline personality disorder (BPD), try to avoid abandonment and it is not generally pathological.

Emotional switchbacks

They have trouble maintaining relationships, due to their emotional switchbacks that are very difficult to handle. They have constant back and forth demands for isolation and attention and shift their emotions from fear to intimacy.

Verbal abuse

People with BDP experience may also feel fear and anger because they may think that others want to control or crowd them or when they sense a shift in their partner’s feelings. This will make them leave and will emotionally shut themselves or use verbal abuse.

Uncomfortable public scenes

They will even make uncomfortable public scenes, pleading, or making threats that they will harm themselves if their partner leaves.

Issues with sexuality

As some research indicates, people with Borderline personality disorder (BPD) are associated with child sexual abuse, emotional abuse, or physical abuse. (3) That is why they may have issues with sexuality and can make sex complicated, which may include casual sexual experiences, more partners, and earlier sexual encounters. (4) 

However, similar to other mental disorders, it is thought that it is passed down in families and has genetic links. (5) 

Fear of abandonment

People with Borderline personality disorder (BPD) live in constant fear that someone may abandon them which may lead to frantic efforts to avoid abandonment, even by physically preventing the other person to leave.

Need of extra love

People with Borderline personality disorder (BPD) are not dangerous or manipulative, and there is a strong chance that they will hurt themselves, more than others. They love big, but just need some extra support from a supportive partner and a therapist.

However, relationships with people with BDP are possible and can lead to positive experiences, just it requires a lot of work. In fact, some people can be attracted to the intensity, excitement, and emotionality this type of relationship offers. (6) 

If you want your relationship to work you can:

•  Offer your partner emotional support, patience, and understanding
• Seek professional help from a therapist to understand your partner and learn how to be supportive
• Learn more about this meatal disorder and how your partner feels and experiences it so you can be both protected from the emotional chaos  

Criteria For Borderline Personality Disorder

Borderline personality disorder (BPD), is in most cases, diagnosed using the American Psychiatric Association Diagnostic and statistical manual of mental disorders 5th edition (DSM-5). The American Psychiatric Association gives and specified the list of symptoms for every psychiatric disorder, including this one. (7)  

Borderline personality disorder (BPD) is marked by impulsivity that can start in early childhood. People with BPD have unstable interpersonal relationships when adults. To be diagnosed as an individual with Borderline personality disorder (BPD), you should have at least 5 or more symptoms of the following:

1. Constant anger, continuous fights, and difficulty in controlling the anger
2. Disturbed self–image of sense of self, intensely marked
3. An unstable romantic relationship, characterized by two extremes ( devaluation and idealization) 
4. Emotional intense reaction to everyday activities ( irritability, anxiety that lasts for several hours, too few days) 
5. Continuous feeling of emptiness 
6. Panic efforts to prevent real or imagined abandonment
7. Self–damaging impulsive behavior ( for ex.: drug abuse, dangerous driving, sex, enormous spending, having eating disorders, like binge eating) 
8. Suicidal behavior, threats, and gestures that occur continuously 
9. Paranoic ideation that is provoked by stress and or severe dissociative symptoms

World Health Organization International statistical classification of diseases and related health problems 11th Revision (ICD-11) comprises all needed diagnostic criteria for this mental disorder. (8) 

BPD can also cooccur with other illnesses and this condition is called co-morbidity. According to the NIMH-funded National Comorbidity Survey Replication—the largest national study to date of mental disorders in U.S. adults, almost 85% of people with BPD have another mental disorder.

Most of the co-morbidities are bipolar disorder, dysthymia (a chronic type of depression), substance abuse, major depressive disorder, eating disorders (such as anorexia, bulimia, binge eating), and narcissistic personality disorder, and self-injury.

There are also subtypes of BDP, such as quite BDP that are not proven and is not a recognized diagnosis. You cannot be diagnosed with quite BDP. This type of BDP is called a high-functioning BDP and may cope with everyday situations quite well.

When you have a quiet BDP means that the intense emotions you experience are forwarded toward yourself, not letting others see them.

The most obvious symptoms of quite BDP include people pleasing, social anxiety, mood swings, suppressing feelings, fear of being alone, and withdrawing when feeling upset.

6 Online Test For Borderline Personality Disorder

Borderline Personality Disorder (BPD) is one of the ten personality disorders and living with its symptoms can be rather challenging. The first thing you need to do if you want to have a happy and stable life is to get an accurate diagnosis.

There is no definitive test for this mental disorder, but you will be diagnosed with the help of an interview with a mental health provider. They can use either the Personality Diagnostic Questionnaire (PDQ-4) or the McLean Screening Instrument for Borderline Personality Disorder (MSI-BPD) to assist their diagnosis. 

However, there are online borderline personality disorder screening tests that are not definite diagnostic tools and are for educational purposes only. A valid and professional diagnosis can be made only by a trained medical professional.  

If you want to get online, you should read the questions carefully and answer them according to the challenges you faced in the everyday life in the past few weeks and see whether they apply to you or not.  (9) (10) (11) (12) (13) (14)

In addition to being fun, swimming is a great way to get a full-body workout and stay healthy. For example, swimming for an hour can help you burn nearly as many calories as running.

According to the Centers for Disease Control and Prevention (CDC), this is the fourth most popular sport in the U.S., and it’s no wonder considering the fact that it offers many health benefits (1). Read on to find out how swimming can benefit your health.

What Are The 10 Health Benefits Of Swimming?

1. It Helps Keep Your Heart And Lungs Healthy

Swimming is an excellent form of cardiovascular exercise. One study, which included 20 overweight young men, found that eight-week swimming training decreased carotid arterial stiffness and systolic blood pressure and increased blood flow velocity in participants (2).

Another study, which included 62 women with hypertension, has found that low-volume high-intensity swimming is a fast and effective way to improve glucose control and insulin sensitivity (3).

Moreover, some researchers claim that swimming may even lower your risk of death.

2. It Helps You Burn Calories

If you’re looking for a way to lose weight, know that swimming can help you succeed in that effectively. A person weighing 160 pounds can torch around 423 calories an hour while swimming slowly or at a moderate pace, and if they swim at a faster pace, they can burn up to 715 calories an hour. Now, that same person would only burn approximately 314 calories while walking for an hour and 183 calories while practicing yoga in that hour.

Now, it’s clear why swimming is a sports activity that can help you burn calories fast and effectively.

3. It Works Your Entire Body

Swimming efficiently works every part of your body. The reason for this is that when you swim, you’re using nearly all of your muscles, regardless of your swimming style. In addition to toning your muscles, swimming helps you build strength and endurance and increases your heart rate.

To make your swimming workout more interesting and fun, you can try swimming different strokes, such as:

• Backstroke
• Breaststroke
• Sidestroke
• Freestyle
• Butterfly

4. It’s Good For People With Multiple Sclerosis (MS)

Swimming can benefit people suffering from MS as the water supports their limbs during exercise and provides mild resistance.

One study, which included 73 patients with MS, found that doing Ai-Chi exercise in a swimming pool significantly improved spasms and pain in participants. It also led to an improvement in other symptoms such as fatigue, disability, and depression (4).

5. It’s Suitable And Safe For People With Osteoarthritis And Injuries

In addition to being suitable and safe for people with osteoarthritis and injuries, swimming is an appropriate exercise option for individuals with a disability or other health problems that prevent them from doing high-impact exercises.

Moreover, swimming may even aid your recovery from an injury or help decrease pain. For example, in one study, 48 middle-aged and older adults with osteoarthritis were asked to engage in a three-month swimming or cycling training. The results showed that swimming regularly improved muscle strength and considerably decreased joint pain and stiffness related to osteoarthritis. Participants also reported feeling less physically limited after swimming. The study also showed that the benefits of swimming were similar to those of cycling (5).

6. It Helps Relieve Stress

Swimming is one of the most relaxing and calming forms of exercise. In addition to helping you feel relaxed, swimming can make you feel energized and lower your stress levels. The stress-reducing effects of swimming have been confirmed by science too (6).

7. It’s A Safe Exercise For Pregnant Women

Swimming is safe for pregnant women during all three semesters. Moreover, one study has found that there are no adverse effects of swimming in pool water, which contains disinfection by-products, while pregnant. In addition, women that swam in early or mid-pregnancy had a lower risk of premature labor or giving birth to a baby with congenital defects (7).

8. It’s A Good Exercise Option For People With Asthma

Swimming in indoor pools can offer asthmatics many health benefits due to the humid environment. Besides this, the breathing exercises that this sport includes, such as holding your breath, can help improve the function of your respiratory muscles and alter the elasticity of your ventilator muscles and chest and lung wall (8).

However, it’s worth mentioning that swimming may trigger symptoms of asthma due to the chemicals used in pools. So, if you have asthma, it’s best to swim in a pool that uses salt water and consult your doctor about the possible risks of swimming.

9. It’s Great For Children As Well

It’s recommended that children do aerobic exercise for an hour every day. Swimming is a great choice for them as it is fun and relaxing and doesn’t feel like a formal workout.

Whether kids are part of a swim team, engage in recreational swimming, or do structured swimming lessons, swimming can keep them healthy.

10. It Can Improve Your Mood

In one study, 11 people with dementia were recruited and asked to participate in a 12-week exercise intervention that included aquatic exercises for balance, strength, flexibility, and relaxation.  The results showed that this type of exercise improved psychological well-being in participants (9). And we believe there’s no need to mention that exercise, regardless of its type, can help improve mood in other people too.

What Happens When You Start Swimming Regularly?

Swimming every day can offer you the following health benefits:

1. It Can Benefit Your Lungs

Swimming breaststroke can help keep your lungs strong and healthy. This swimming style strengthens your upper body and chest. In addition, when you swim breaststroke, you need to breathe out into the water, and this raises the resistance on your chest, thereby contributing to the function of your lungs.

2. It Can Improve Your Mental Health

In addition to allowing your mind to take a break from persistent digital stimulation, swimming relaxes your whole body and helps you feel less stressed. Some researchers even claim that swimming over a period of 12 weeks is comparable to yoga in terms of decreasing stress and anxiety.

3. It Can Improve Your Sleep

Aerobic exercise has been associated with improved sleep duration and better quality of sleep.

So, there’s a high probability that swimming, being one form of aerobic exercise, can help you fall asleep more easily and faster and stay asleep for longer.

4. It Helps You Build Strength And Increases Your Muscle Mass

As we already said, swimming works every part of your body as you’re moving nearly all of your muscles while swimming. If you swim regularly, especially at a vigorous pace, you’ll notice how the muscles in your upper body, arms, and thighs quickly get toned up.

How Long Do You Need To Swim To Get A Good Workout?

To get a good workout, i.e. burn more calories and eventually lose weight, it’s recommended that you begin swimming for 15 to 20 minutes every other day. After several days, if your body allows, start swimming for half an hour five days a week. Just make sure how you modify your swimming routines since if you don’t do that the right way, this could lead to fatigue and muscle soreness.

What Happens To Your Body After Swimming?

After two minutes of swimming, your blood flow, and heart rate increase. The extra oxygen produced in your body helps you feel more alert and focused. Your body also produces heat which is released while you’re swimming.

Since when you swim, all of your muscles are engaged, after swimming, your body will need 24 to 48 hours to rebuild and recover your muscles.

Can Swimming Reduce Belly Fat?

Like we already said, swimming helps you burn a lot of calories. It also improves the shape of your body. Research has even shown that swimming can reduce body fat percentage in overweight young adults (10).

When it comes to reducing belly fat, you need to know that there are specific swimming techniques that can optimize its effect on this body part. So, if you want to get that flat belly by swimming, follow these three tips:

• Swim straight

Swim with your whole body as straight as it can be. This will help strengthen your core, improve your performance, and protect you from potential injuries.

• Cardio swimming

Incorporating cardio swimming into your swimming routine means that you need to swim for 15 to 20 minutes without taking a break. While you’re swimming, you’re also required to measure your heart rate and keep it constantly in the fat-burning zone. To do this, you can use a device that will help you control your pulse.

• Treading water

Take a break from doing laps and go to the deep end of the pool and begin treading water fast. Practicing this technique will help build your stomach muscles.

Which Style Of Swimming Is The Best For Weight Loss?

Those of you who are trying to lose weight by swimming, know that swimming the butterfly stroke can benefit you the most. Although it’s not the fastest stroke and it’s the most difficult to learn as well, the butterfly stroke can help you burn the most calories.

Swimming butterfly for 30 minutes can help you burn approximately 450 calories.

This swimming style is also very effective in toning your back muscles, arms, chest, and stomach. It also helps improve your flexibility and body posture.

Frequently Asked Questions

Is It OK To Swim Every Day?

Swimming in a local pool in your town or nearby lake or sea every day can do wonders for your body and mind. Swimming is a great sports activity since unlike other cardio exercises such as running or cycling, swimming works every part of your body. And fortunately, you don’t need to swim thousands of yards a week like Michael Phelps so as to reap all of the health benefits of swimming.

Here are several reasons why daily swimming is good for your health:

• It increases your heart rate without stressing your body
• It helps keep your lungs and heart strong and healthy
• It’s a total body workout
• It helps you burn calories
• It builds muscle strength and endurance
• It improves your flexibility
• It doesn’t put pressure on your joints, muscles, and ligaments
• It makes you feel relaxed, calm, and less stressed
• It improves your mood
• It improves your sleep

Is Swimming 3 Times A Week Enough?

Swimming for half an hour three times a week while also making sure that you eat a healthy, balanced diet is one of the most effective ways to keep your body in shape and maintain optimal health.

However, if you’re trying to lose pounds, try swimming for 4-5 days a week for the best effects.

Does Swimming Change Your Body Shape?

Yes, it does. Swimming improves the shape of your body, even when it’s not accompanied by other types of exercise.

Swimming improves your body shape by helping you burn calories and body fat and tightening up your whole body. So, it’s no wonder all swimmers have an elongated, fit body shape, sculpted arms and legs, broad shoulders, and, of course, awesome abs.

Is Swimming Better Than Going To The Gym?

Let’s get one thing straight: Both swimming and doing gym workouts can benefit your health. Now, when it comes to which of these two is better, the answer depends on your preference and training goals.

For instance, if you enjoy lifting weights or treadmill running, do gym workouts. But if you prefer activities with less impact, you should choose swimming.

In addition, if your goal is to build endurance, strength, muscle, and cardiovascular fitness and burn more calories, swimming is a better choice than doing gym workouts. Doing workouts at the gym can’t really help you achieve this.

Is Swimming Better Than Running?

Again, if your goal is to build cardiovascular fitness, swimming is a better choice than running since the resistance is greater in water than in the air.

Then, if your goal is to gain muscle, swimming is also a better choice than running since more muscles are engaged during this activity. On the other hand, running mainly engages your lower body muscles.

In addition, swimming puts less pressure on your ligaments, joints, and muscles than running.

If you’re looking to improve the strength of your bones, then running is a better choice than swimming since it’s a weight-bearing activity.

What Are The Disadvantages Of Swimming?

Swimming every day can damage your hair.

The salt in sea and ocean water and the chlorine in pool water dry out your hair by stripping away the natural oils in your hair. They also damage the cuticle.

So, when swimming in a pool, make sure you wear a swim cap. When it comes to swimming in the sea or ocean, it’s recommended that you wet your hair with fresh water prior to going for a swim. After swimming, you should rinse your hair with water and add more conditioner.

Swimming every day can irritate the skin on your shoulders.

When swimming sidestroke, you turn your head to breathe, which causes it to brush against your shoulder. This can irritate the skin on your shoulders and cause a red patch of skin.

Swimming in a pool regularly can lead to chlorine rash.

Often swimming in pool water containing chlorine can cause you to develop an itchy rash with symptoms like swollen or reddened skin, bumps, and hives. You can develop an itchy rash even if you’re not allergic to chlorine.

Daily swimming in a pool increases your risk of developing chemical conjunctivitis.

When pool water treated with saline and chlorine gets into contact with your eyes, these disinfectants interact with the tear film on your eyes’ surfaces, thereby causing the water in it to evaporate. This leads to a condition known as swimmer’s eye, which makes you more prone to develop chemical conjunctivitis.

To protect your eyes while swimming in pools, wear goggles and rinse your eyes with fresh water right after swimming.

Daily swimming can lead to a swimmer’s ear.

It has happened to all of us. When water gets into your ear while swimming, this can be quite uncomfortable and annoying. If that water stays trapped in your ear for a longer period of time, it makes it easier for bacteria to grow and cause an ear infection called otitis externa. This condition is also known as the swimmer’s ear.

Note: If you have health issues, you should consult your doctor about whether it’s safe for you to start doing aerobic exercises, including swimming.