Have you ever felt tight after a workout? That’s because when you exercise, your muscles produce waste products that cause inflammation. Stretching and foam rolling is crucial to removing them and feeling light and flexible again!
But wait, there’s more! Before you forget about stretching and foam rolling today, let’s discuss what these practices are all about and show you how to do them correctly:
WHAT IS STRETCHING?Â
A form of physical activity that involves lengthening and elongating muscles. Stretching helps improve range of motion, flexibility, and posture.
Stretching is essential for many reasons – for athletes and non-athletes alike!
- PREVENT INJURIES
By stretching regularly, you lengthen your muscles and improve your range of motion. This means your muscles are less likely to become strained or pulled during physical activity.
- IMPROVE POSTURE AND ALIGNMENT
If you have tight muscles, they can throw your body off balance and cause pain. Stretching regularly can avoid this.
- INCREASED FLEXIBILITY AND RANGE OF MOTION
This is especially important as you age, as your muscles tend to shorten and tighten. If you want to move freely and without pain, stretching is necessary!
HOW TO STRETCH CORRECTLY
To get the most benefit from stretching and avoid injury, keep the following in mind:
BE SURE TO WARM UP BEFORE STRETCHING.
This can be done by engaging in light physical activity or taking a hot shower.
NEVER STRETCH TO THE POINT OF PAIN.
The stretch should be gentle and comfortable. If you feel pain, stop immediately.
BREATHE DEEPLY WHEN YOU STRETCH.
This will help saturate the muscles with oxygen and improve overall blood circulation.
HOLD EACH STRETCH FOR AT LEAST 20-30 SECONDS.
This will give your muscles time to lengthen and relax.
HOW DOES FOAM WORK?Â
Foam rolling works by applying pressure to the muscles to break up knots and trigger points and increase blood flow. Like stretching, foam rolling is a great way to warm up and has many benefits! These include:
- Pain reduction
- Injury prevention
- Relieving muscle tension
- Improving range of motion
HOW TO APPLY FOAM CORRECTLY
To avoid any mistakes and  get the most out of foam rolling, perform each move keeping the following tips in mind:
START WITH A SOFT ROLLERÂ
You can gradually move on to a more rigid roller as you feel more comfortable.
ROLL SLOWLY AND MINDFULLY
Don’t try to walk too fast, as this may cause pain. Avoid rolling over bony areas or joints.
STOP IF YOU FEEL PAIN
Rolling foam shouldn’t be painful. If it is, you’re probably doing it wrong.
AFTER THIS, DRINK A LOT OF WATER.
This will help remove toxins and reduce inflammation.
PERSONALIZED COACHING FROM TOTAL HEALTH AND FITNESS
Stretching and foam rolling are great ways to improve flexibility, range of motion, and overall well-being. However, they are only part of achieving your health goals. You must pay attention to all parts of the equation to see results.
This is where Total Health and Fitness’ personalized nutrition, fitness, and accountability coaYou are what you eat. We know it’s a cliche, but it’s overused for a reason: because it’s true!
If you’ve ever looked for ways to improve your diet, you’ve probably heard the terms “insulin sensitivity” and “insulin resistance.” You may have even encountered an insulin-resistant diet.
But what exactly do these terms mean, and why is it essential to maintain a healthy insulin response?
Let’s explore the science of insulin sensitivity and resistance, discuss diet’s key role in managing these conditions, and provide seven foods to treat insulin resistance.
INSULIN SENSITIVITY AND INSULIN RESISTANCE
First, let’s start with the basics. Insulin is a hormone the body produces that helps regulate blood sugar levels.
Suppose your blood sugar levels aren’t adequately regulated. In that case, you may develop health problems such as fatigue, dizziness, or more severe complications such as diabetes or heart disease.
INSULIN SENSITIVITY
Insulin sensitivity measures how effectively your body’s cells respond to insulin. When you have high insulin sensitivity, your body requires less insulin to lower blood sugar levels.
This is an ideal situation because it means your body can efficiently process the glucose in your blood and use it for energy or store it for later use.
High insulin sensitivity is generally associated with better health outcomes, including a lower risk of type 2 diabetes, heart disease, and obesity.
Factors that may improve insulin sensitivity include the following:
- Regular exercise
- Maintaining a healthy weight
- Eating a well-balanced diet
- Getting Enough Sleep
INSULIN RESISTANCE
On the other hand, insulin resistance is a condition in which the body’s cells become less sensitive to insulin. This means that more insulin is needed to maintain normal blood sugar levels.
When insulin resistance develops, the pancreas produces more insulin to compensate. Still, it may need help to keep up with the increased demand over time. If left untreated, this can lead to high blood sugar levels and eventually type 2 diabetes.
Factors that contribute to insulin resistance include the following:
- Passive lifestyle
- Excess body weight (especially in the abdominal area)
- Poor nutrition
- Chronic stress
- Insufficient sleep
FOODS THAT IMPROVE INSULIN SENSITIVITY
The food you eat significantly impacts your body’s ability to regulate insulin. Eating foods high in processed foods, refined carbohydrates, and sugar can contribute to insulin resistance.
On the other hand, a diet rich in whole foods, healthy fats, and high-quality proteins may help improve insulin sensitivity.
Our top seven foods improve insulin sensitivity and fight insulin resistance.
- WHOLE GRAIN PRODUCTS
Whole grains are beneficial for improving insulin sensitivity and combating insulin resistance due to their high fiber content, low glycemic index, nutrient composition, and contribution to weight control.
Including whole grains in your diet can help improve blood sugar control, support healthy insulin function, and reduce your risk of developing type 2 diabetes.  [1]
Whole grain foods include quinoa, brown rice, wheat, barley, and oats.
- LEAFY GREENS
Leafy greens such as spinach, kale, and collard greens are low in calories but rich in fiber, micronutrients, antioxidants, and phytochemicals.
Including them in your diet can help manage your weight, essential for maintaining insulin sensitivity and reducing the risk of insulin resistance.  [2]
- FATTY FISH
Fatty fish such as salmon, mackerel, sardines, and herring can help improve insulin sensitivity due to their high content of omega-3 fatty acids and other essential nutrients.
Oily fish contain omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
These essential fatty acids have been shown to have anti-inflammatory properties that may help counteract chronic inflammation that impairs insulin function and contributes to insulin resistance.  [3]
- LEGUMES
Lentils, chickpeas, black beans, kidney beans, and other legumes may help improve insulin sensitivity due to their unique nutritional composition and health benefits.
Legumes are high in fiber and have a low glycemic index, meaning they cause a slower, more stable rise in blood sugar than high-GI foods.
Eating low-GI foods helps reduce the need for insulin. It makes it easier for the body to maintain balanced glucose levels maintaining insulin sensitivity.  [4]
- NUTS AND SEEDS
Like legumes, nuts and seeds have a low glycemic index. However, their healthy fats set them apart.
Nuts and seeds such as almonds, walnuts, and chia seeds are rich in healthy fats, mainly monounsaturated and polyunsaturated fats, which have improved insulin sensitivity.
These fats may help regulate blood sugar levels, reduce inflammation, and lower your risk of type 2 diabetes.  [5]
- BERRIES
Thought you wouldn’t see a sweet treat on this list? Think again!
Blueberries, raspberries, and blackberries are rich in powerful polyphenols and antioxidants, such as anthocyanins, flavonoids, and vitamin C. These help neutralize free radicals and reduce inflammation.
Chronic inflammation can impair insulin function and contribute to insulin resistance, so eating antioxidant-rich foods like berries may support healthy insulin function.  [6]
- GREEK YOGURT
Consider adding some berries to your Greek yogurt!
Packed with protein and probiotics, Greek yogurt will help you feel full longer while promoting a healthy gut microbiome.
Beneficial probiotics are live bacteria that can promote gut health. A healthy gut microbiome has been linked to improved insulin sensitivity because it can help reduce inflammation, regulate glucose metabolism, and improve insulin function.  [7]
FIGHTING INSULIN RESISTANCE
Understanding the importance of insulin sensitivity and resistance and making informed dietary choices can significantly impact your overall health.
By including insulin-sensitizing foods in your daily diet, you can effectively control your blood sugar levels and reduce the risk of complications associated with insulin resistance.
If you want to learn more about optimizing your diet and overall health, Total Health and Fitness can help.
Take advantage of our free consultation,  during which our team of experts will assess your individual needs and provide personalized recommendations for a healthier lifestyle.
