5 Scary Things Inflammation Does to Your Body

We’re not trying to freak you out. In fact, consider these reasons to really prioritize relaxing.

How Breathing Incorrectly Affects Your Body in Major Ways

You may think breathing correctly is human nature. Dr. Belisa Vranich has spent her career convincing people of the opposite. In fact, she says breathing incorrectly is widespread—and has major negative health consequences. Her book, Breathe: The Simple, Revolutionary 14-Day Program to Improve Your Mental and Physical Health makes that case and provides simple practices to transform your breathing. In this excerpt, she starts to explain why that process is so important. Oxygenate from the Inside Out Breathing: at first you might dismiss it as the stuff of pop songs, but once you realize that oxygen is body fuel at a cellular level—it’s how you nourish your brain and muscles—well, it starts making sense. A lot of sense. And you do know this: you consider buying that face cream that professes to “oxygenate,” you toy with the idea of taking supplements that promise increased oxygenation, and you drink alkaline water that promises to lower your acidity and oxygenate you better. So now consider something you could do just as quickly and more cheaply, merely by adjusting your inhale and exhale just a tad. After all, the goal of all the supplements you take, green juices you drink, and workouts you do is to oxygenate you better. So why not go to the source? How well you breathe is the best indicator of how healthy you are and how long you’ll live. “If I had to limit my advice on healthier living to just one tip,” says Dr. Andrew Weil, “it would be simply to learn how to breathe correctly.” RELATED: 10 Surprising Healthy Habits Wellness Experts Swear By The opposite is true as well, and even more extreme than you may realize: “All chronic pain, suffering, and disease are caused by a lack of oxygen at the cell level . . . Proper breathing nourishes the cells of the body with oxygen, and optimizes the functioning of the body on all levels,” states the eminent Dr. Arthur C. Guyton. So why hasn’t this been evident to everyone? I’ll give you three reasons: You didn’t realize you felt so crummy. Succinctly put, until you feel better, you don’t realize how bad you were feeling before. Plus, you can’t really see the damage that’s taking place. For example: when your stomach doesn’t feel good, the upset is pretty obvious in your bowel movements (or lack thereof). With breathing and oxygen, the results are widespread throughout your entire body; however, lack of oxygen isn’t something that cries out for immediate attention or needs a visible bandage or crutch. The good news: the changes will be unquestionably evident after two weeks of doing the breathing exercises that I’m going to outline. You got used to Band-Aids (and pills). Medical care usually makes us feel better right away with a pill, a shot, or surgery—but it doesn’t go to the source of the problem. As a society, we’re neither accustomed to nor taught to search for the root of the problem and solve it from there. Take blood pressure, for example: medication is highly effective, whereas breathing exercises are just as effective for lowering it without side effects by going to the source (in this case, over-arousal of the sympathetic nervous system). (Nutritious Life Note: If you’re on blood pressure medication, discuss with your MD before stopping or changing any regimen.) RELATED: What Your Doctor’s Office Test Results Really Mean The change from the healthy breathing of a child to the dysfunctional breathing of an adult could creep in over the years. A bad fright in adolescence, for example, could change one’s breathing from full to shallow. And this Shallow Breathing, reinforced by a hunched posture that is the result of years of sitting at a desk or driving, could become ingrained. A stressful event, followed by a back injury as a young adult, could lead to dysfunctional breathing, which becomes a habit after a few years; then stress and a culture of “gut-sucking” leads to sipping air haltingly, not exhaling completely, and never getting as much oxygen as is needed in order to think clearly and sleep well. Ready to breathe correctly? Check out Dr. Vranich’s book, Breathe: The Simple, Revolutionary 14-Day Program to Improve Your Mental and Physical Health, or watch a tutorial, here. Copyright © 2016 by Dr. Belisa Vranich and reprinted by permission of St. Martin’s Griffin.

How Your Lymphatic System Can Help You Lose Weight

By: Lauren Roxburgh The lymphatic system is truly a forgotten hero in our amazing bodies. By getting to know your lymph system you can help eliminate cellulite and jumpstart your weight loss goals! Basically, it’s the garbage disposal of our bodies, it’s responsible for filtering our system and eliminating toxins which is incredibly important for immunity, optimal health and even weight loss. We are exposed to thousands of toxins daily from household cleaning products, beauty products, processed foods, plastics, chemically based foods and other environmental toxins. Efficient functioning of the lymph system is essential to eliminate these excess wastes in our modern day bodies and help the body function optimally. Stress, sitting too much, lack of activity, injuries and poor posture also contribute to a sluggish lymphatic system. The lymph system is found under the skin throughout the entire body and support circulation, immunity and help the body flush of toxins. The lymph has to move against gravity since we are upright and that is what makes this system become congested and make you feel sluggish and carry excess weight. Since toxicity can play a huge roll in premature aging, losing or keeping excess weight off, this system must be addressed when we are seeking optimal health. Here are a few amazing ways to reboot your lymphatic system to get glowing and feel lighter and brighter. Foam Rolling: Rolling helps smooth away congestion, inflammation, flush out the lymphatic system, increase immunity, stimulate blood circulation, “wring out” and hydrate the connective tissue and revitalize your whole being. I always say it’s like an internal juice cleanse of your connective tissue! Inversions: Getting your hips above your heart is an amazing way to help improve your lymphatic system. By using gravity to drain stagnant fluid, inversions help bring blood and lymph from your feet and legs up to your kidneys to drain excess fluid, toxins, and stagnant energy. Brisk Walking: When walking your legs act as a natural pump that helps move the lymph fluid through the body.  Plus, the deep breathing creates pressure and expansion that helps aid the lymphatic fluid. The more transverse rotation you have while walking, the better your lymph system can flush the upper body, arms, neck and shoulders. Rebounding: For me the combo of rolling and rebounding is the key to getting the best results. I use the Bellicon in conjunction with foam rolling each day for a transformative combination. Start with the roller for a few minutes to smooth out the density, congestion, and inflammation and then finish with 5-10 minutes bouncing on the rebounder for a fully restorative, stress busting, cellulite reducing and detoxifying workout.  I have my Bellicon set up in my backyard for maximum results, breathing fresh air and soaking up a bit of vitamin D. BOUNCE #1 The Health Bounce: Move up and down without actually jumping for 1-2 minutes to warm up your muscles, joints, lymphatic system, and organs. BOUNCE #2 The Toning Bounce: Jump as high as you can, which helps improve balance, strengthens your primary and intrinsic muscles throughout your entire body, and also jumpstarts your lymph garbage disposal. Do this for 1-2 minutes. BOUNCE #3 The Cardio Bounce Combo: This includes Jumping Jacks, running in place, the ski bunny twist, bouncing on one leg at a time, dancing, and any other ways you can think of. Doing these with some high intensity will help you sweat out the toxins. Do this for 10 minutes. Dry Brushing: Dry brushing has been around since ancient times, though it’s been surging in popularity lately as many supermodels claim it as their beauty secret weapon. The idea is to get the circulation going, effectively “tightening” the skin by stimulating it with a vigorous rub, using either a brush or dry brushing gloves before a bath or shower. Always brush towards your heart and rub each limb and your torso for about 30 seconds. I find it invigorates me in the morning—and is almost as essential as that first cup of coffee. It also helps exfoliate any dry or damaged skin. Mineral Bath: This is another ancient technique that’s just as relevant today. I recommend adding Magnesium flakes to your bath for two reasons. First it helps draw out toxins and impurities, and secondly it helps re-mineralize your skin (many of us are magnesium deficient as our Western diet and farming techniques often don’t provide the minerals we need). Rosemary essential oil and lemongrass are also great things to add as they boost the lymphatic system. Other benefits of a warm bath include easing sore muscles and helping you relax and sleep. About Lauren: Lauren Roxburgh is an international best-selling author of  ‘Taller, Slimmer, Younger – 21 Days to a Foam Roller Physique’, and creator of the Lo Rox Aligned Rollers and the Aligned Life video series. Certified in the fields of Structural Integration, classical Pilates, nutrition and pre/post-natal yoga, Lauren is a body alignment, fascia and movement healer, and has been fortunate enough to work with some of the world’s top athletes and celebrities. She is the go-to writer and expert on all things fascia, alignment and foam rolling and regularly works with some of the country’s top orthopedic surgeons.