5+ Ideas - Free Health

This page is started but not finished.
This will be a 'Why To' & a 'How To' article.
But, we will give ideas for checking everything (Rule#1).
Keywords (i.e. rabbit-holes) are already here for curious minds.

 

'5+' easy & essential things that improve everyone's health...

1 - Happy Lungs (& Sinuses... Guts... Thoughts) Biology-based Advice from...
Stig Severinsen (biologist & former world record holder),
Belisa Vranich (psychologist & security? consultant),
Neema Moraveji (pychologist & Stanford Academic),
Max Strom (life coach & breath instructor),
Alex Weil (Harvard Academic & 4,7,8 breathing originator) &
Joe DiSefano (sports & performance consultant)

• Basic breath-ercise??? :
  - Sit in armchair - Head up - Shoulders back - Elbows out
  - Fingers on cheeks - Block one nostril - Close mouth - Fill big & quickly (belly firstly then upper chest)
  - Shoulder blades together - Flap that diaphragm (Suck-in via mouth)
  - Hold for '5' - Hum slowly Out (don't quite empty)
  - Stay in the chair... & Repeat!
• Unblocking that nose (
• 3 minutes, 3 days, 3 weeks
• Heart Rate Variability Flight, Fright or Freeze vs Rest & Digest.
• Clearing & Cleaning:
  - Light coughing & humming
  - nasal sprays/rinses/vapour
  - Lung-ercise ???.
  

2 - NIR (near infra red) & UVB (ultraviolet-B)

• NIR in shady green spaces - UV on long bones - Short times at noon - Supplements from mid-autumn to mid-spring.

3 - Slothy Exercises

• Avoiding 'big medicine' - Warm up - Stretch up (muscle, tendon & fascia) - Use light resistance & Mild muscle failure (MMF)  - Warm down - Stretch down (muscle, tendon & fascia).
• There are 3 broad aims when stretching..
  i) getting tissue to distribute the load/tension evenly,
  ii) avoiding unwanted tissue connectivity & tearing wanted weak tissue. 
  iii) promoting your range of movement. 
  So your stretch technique must change as needed each time you stretch. Stretch with a view to preserving the wanted 'weakest link'. This may be muscle, tendon, ligaments, cartilege etc... Don't damage, fatigue or overuse one tissue/body-part to improve another.
• Rotation of usage - Rotation of loading (Start-off/load-up/Taper-down)
  Note: Rotation of loading is a major principle for all exercise ideas.  It can apply to a weekly routine, the day's program or just one particular exercise/movement.  It depends on the incidence of effort,  of recovery & even restarting after longer breaks.
• Recruitment (speed/strength/balance) is important. For example,  time under tension (TUT) is a widely used method. TUT can be used without discomfort if it's 'eased into'. This is where use of resistance bands have an advantage. However...
  TUT is not a myth, but it's not a magic bullet:
  TUT refers to the duration a muscle is under load during a set of repetitions, encompassing both the start & return phases of resistance exercise. This can be include flexion/extension & abduction/adduction). While manipulating the time under tension can be effective, it's not the only factor in muscle growth. 
  
  Focus on progressive overload:

  Increase the challenge to your muscles over time, whether through weight, reps, sets, or tempo. 
  
  Consider a variety of repetition tempos:

  Different tempos can target different muscle fibers and promote balanced growth. 
  Listen to your body:

  Pay attention to fatigue and adjust your training accordingly. 
  
  - Resistance bands stop shock-loading - So you can 'feel' your way.

4 - SleepzzZ

• Rise with the shine - Caffeine curfews
  - Dine like a pauper - Evening constitutionals
  - Blue screen curfews - Low tech bedroom
  - Mental Ataraxis (non verbal nor visual relaxation)
  - The firm mattress - Armpit sleeping.

5 - Easy LC (low carb) Eating

• Glycosylation/Glycation - Easy morning fasts
  - King, prince & pauper meals
  - Fats at midday, carbs at afternoon-tea & snacks/treats for dinner
  - Franken-Foods (reassembled or changed)
  - Throw together recipes
  - Gut & mucosal immune regulation
  - Fermentable & Unfermentable fibre, Simple supplements
  - Intracellular antioxidents (using NAC & Sulforaphane).

'5+' - Light Sweating & Mild Cold Therapy

• Don't Panic, it's easy... can be done on the floor or in a chair!...
  
  

'5+' Ideas - FAQs

• I'm tired how do I start?  - Backdoor muscle energy (calcium channels)
  - Use lazy stretches - easy warm ups.
• I don't live near a park nor have a backyard for exercising
  - Try anytime/anywhere exercises - Bedroom/Living-room/Work-place - On the floor & in a chair.
• Can I over-do it?  MMF (mild muscular fatigue with TUT) is the key & don't forget to stretch correctly.

More to come soon...