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Top 11 Health Benefits of Singing

It doesn’t matter if you are good or bad. Face it, everyone does it! Whether it’s in the shower, in your bedroom, in the car, or at work, everyone likes to sing. It is a form of expression and communication that speaks to people and makes us feel great. And, singing has health benefits, too!

Communication Skills

Singing is a form of communication first introduced to us as infants. According to Sally Goddard Blythe, author of The Genius of Natural Childhood and director of the Institute for Neuro-Physiological Psychology, singing is the most effective way to develop communication skills in a child because it prepares the brain and voice for language. In a neuro-imaging scan of a child’s brain while listening to music, activity was shown not just in the hotspots, but in large areas in both hemispheres of the brain.

Better Brain Cognition

A neurobiologist from Northwestern University presented her musical findings at the American Psychological Association’s 122nd Annual Convention. She tested hundreds of children in public schools in impoverished areas and found that the kids who sang or were learning a musical instrument had improved neural function and attention span. Their IQs also improved after each year of music and singing lessons.

A Natural Mood Booster

The same as exercise, singing can release endorphins, the chemicals in your brain that make you feel good and happy. Scientists discovered that the sacculus, a small organ in the ear, reacts to the frequencies in singing, creating a sense of pleasure when heard.


In 2015, The Alzheimer’s Society created the “Singing for the Brain” program to help with their patients’ memories. What they discovered was that the oxygen exchange that occurs when breathing in and out during singing actually increases blood circulation, creating a better-oxygenated bloodstream through the body as well the brain. However, this is not exclusive to people with dementia. It can apply to anyone who wants to improves memory and concentration.

Strengthens Immune System

The University of Frankfurt performed a study on a choir in which they took blood and saliva samples from each of the members before and after a one-hour rehearsal. What they found was that the choir members had increased levels of S-IgA (Secretory immunoglobulin A), proteins that act like antibodies in the immune system. The effects of singing choral music were significantly opposite from just listening to it, which gave decreased S-IgA levels.

Decreases Stress Levels

When singing, a person breathes in and out between phrases, emulating slow breathing for relaxation. Muscle tension is released, which lowers cortisol, a stress hormone, in our bloodstream. Oxytocin is also produced, which can alleviate stress as a natural stress reliever.

Lower Blood Pressure

If you have a high blood pressure and are taking medication for it, singing might be the best natural medication for you. Singing has been proven to influence the body to relax and reduce blood pressure, lowering your anxiety.

Improves Your Posture

Maintaining good posture is a habit that can be easily created by singing because posture is a significant part of the correct technique. The chest cavity expands, causing the back and shoulders to align properly. According to Harvard Health, having good posture prevents you from having inflexible muscles muscle that can limit your range of motion, and it also promotes better breathing.

A Good Exercise

Singing is a great workout for those who are injured, disabled, or elderly. Applying the correct technique and vocal exercises for singing can be a great exercise for the lungs and also develop a stronger diaphragm by contracting the abdominal muscles. The oxygen used in singing is actually a greater amount than some other exercises. Therefore, it can promote better stamina and capacity.

Get Better Sleep

Everyone knows someone who snores or maybe has sleep apnea. Whatever the case, Alise Ojay, a drama therapist from the University of York, wanted to conduct an experiment called “Singing for Snorers” to help her friend. She collaborated with the University of Exeter, UK, and found that singing helps strengthen throat muscles, which decreases the frequency of snoring. With time, it can significantly reduce sleep apnea.

Live Longer

Can singing help you live longer? It definitely can! The University of San Francisco conducted a study to prove this idea. Researchers used people from senior centers in the Bay Area and formed 12 choirs. They tested their balance, lower body strength, and the respiratory system before and after the study. What they found was that the people in the choir fell less and had stronger legs. Julene Johnson from the UCSF Institute for Health and Aging also found that 30% of the older adults who complained of shortness of breath had improved breathing. In a later study in Scandinavia, singing was determined to be the key to a longer life, along with camping and dancing.


Top 5 Ways to Keep Your Mouth and Teeth Clean While Wearing Aligners

The journey to having the perfect set of teeth is not always an easy one, but the results are certainly worth it. For years, orthodontic braces were the primary option for straightening teeth, but now, the use of aligners has eliminated the embarrassing brace face look by providing a comfortable, discrete solution that can help you achieve your desired set of teeth. The importance of maintaining a clean mouth increases while using aligners, so we researched 5 tips to remember if you decide to straighten your teeth with this method.

  • Brush your teeth after meals

Your mouth can be a natural camping ground for bacteria if it is not brushed at least twice a day and after every meal if you are wearing aligners. When you don’t brush your teeth after eating and then replace your aligners in your mouth, you are trapping food between your teeth, which increases the chances of cavities, bacterial build-ups and staining. Research shows that by brushing your teeth after you eat, you eliminate chances of harmful bacteria attacking your teeth.

  • Floss often

Flossing is essential to removing food stuck between your teeth. When it comes to preventing tooth loss and protecting the gums, flossing is even more important than brushing your teeth. Despite the importance of flossing, only about 50% of Americans floss. There is no point in spending a large amount of money to get your teeth straight if you are not taking care of them and taking preventive measures to keep them healthy.

  • Avoid foods that stain

Many things can stain your teeth, especially when you are wearing aligners. Orthodontists advise only drinking water while wearing your aligners, and any colorful, carbonated or acidic drinks should be avoided. Teeth whitening kits are usually sent out with aligner kits or can be easily purchased online. Your aligners need to be treated like your teeth and cared for just the same to avoid being stained. When cleaning your aligners, it is important to follow the directions provided to you by your dentist or orthodontist.

  • Avoid candy or sweets

Having too much candy or sweets while wearing your aligners can increase your risk of developing gingivitis or cavities, especially if you are not frequently brushing your teeth. If it is sticky, hard or gooey, don’t eat it! These types of candies can stick to your teeth for a long time and cause major issues.

  • Clean your aligners

This seems like a no-brainer, but believe it or not a lot of people forget to clean their aligners. Always rinse them off with warm water every time you take them off to eat or drink. Wash them morning and night with clear antibacterial soap, not toothpaste. Aligner companies like Invisalign provide specialized cleaning crystals to soak your aligners for cleaning, but regular brushing of aligners is also ok.

Top Natural Ways to Cure Headaches

Over 90% of the population has been affected by a headache and 78% of people suffer from chronic head pain.  We are always looking for natural remedies and techniques for life’s common ailments, so Health Fitness Revolution is bringing you the best natural ways to cure the common headache:

  • Include Physical Activity into your Daily Routine:  As always, being physically active curbs many ailments.  A daily walk and moderate physical activity can keep headaches at bay.
  • Drink Plenty of Water:  Dehydration is a common cause of headaches, especially if you’re hungover or recently vomited.  Drink 3 large glasses of water when you feel the onset of pain, and keep sipping all day- the pain will gradually ease up.
  • Listen to Some Binaural Beats:  Binaural beats are supposed to cause the release of endorphins in your brain, which is the body’s natural pain reliever.
  • Try Aromatherapy: Peppermint, lavender,eucalyptus, rosemary, basil and sandalwood are the recommended oils.  Put a few drops on a napkin and enjoy the smell!
  • Use Accu-pressure:  Chinese medicine has been using this method for thousands of years.  To practice this method, firmly massage the acupressure point on each hand where the thumb and index finger bones meet (second metacarpal bone). If you can have someone do this on both hands simultaneously it works best.  If not, then do 5 minutes on one hand and then switch.
  • Have Sex:  Sex increases blood flow, reduces stress, and reduces blood pressure throughout the body and brain. A love session releases the hormone oxytocin, which triggers the release of endorphins, the body’s natural pain killer.
  • Massage your temples, scalp, earlobes, and neck: Light massage, such as drawing circles on your temples can distract you from the pain, as well as improving circulation and relieving tension. 
  •  Natural Herbs:  Feverfew is effective at preventing migraines, but not stopping them once they’ve begun. The plant’s active ingredient, parthenolide, inhibits the chemicals in the brain that cause the blood vessels to dilate.  Also, Butterbur extract has been used medicinally since the middle ages, and can be taken daily as a preventative to reduce the number and severity of attacks.
  • Eat smaller, more frequent meals: This will keep your blood sugar levels even, preventing headaches.


Top 10 Foods to Lower Cholesterol

Many people in America and around the world suffer from having High Cholesterol, which can result in a lot of other long-term heart issues as well. Here are Health Fitness Revolution’s  top ten foods to lower cholesterol:

  • Salmon: Omega 3 Fatty Acids, found in Salmon and other cold-water fish help raise HDL (good cholesterol ) levels while lowering LDL (bad cholesterol) levels. You should about two servings of fish each week to maintain a healthy cholesterol level.
  • Avocado: Avocados contain Beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed by food.
  • Garlic: Garlic has many nutritional benefits it lowers cholesterol, prevents blood clots, reduced blood pressure and helps fight off infections. To get the best benefits you should eat around 2-4 cloves of garlic a day. Read our article 20 Healthy Facts about Garlic!
  • Walnuts, Almonds etc: Nuts are rich in polyunsaturated fatty acids which help reduce cholesterol levels. On top of that they also keep the blood vessels healthy. You should eat about a handful 1.5 ounces of nuts a day.
  • Olive Oil: Contains a potent mix of antioxidants that can lower your LDL while leaving your HDL untouched. You should use about two tablespoons of olive oil in place of other fats to get the best heart benefits.
  • Flax Seeds: People who eat up to 50g of flax seeds a day lowered their LDL levels by about 8% and people who ate 38g of flax seeds a day lowered their levels by about 14%.
  • Oats: A bowl of oatmeal in the morning will give you 2g of soluble fiber first thing in the morning, the recommended amount for a day is 5-10g.
  • Beans: Beans are rich in soluble fibers and they also take a long time to digest making you feel fuller for a longer period of time.
  • Apples, Grapes, Strawberries: These fruits are rich in pectin, a soluble fiber that lowers LDL.
  • Blueberries: Blueberries help keep the arteries clear by reducing the blood levels of artery clogging LDL. This results in cholesterol getting flushed out of the body much easier.


Samir Becic – Top Fitness Expert In the World Ever-Lived by RANKER.com

Health Fitness Revolution founder Samir Becic was recently chosen as a Top Fitness Expert in the World Ever-Lived by RANKER.com

His Response: “Thank you for this award. I am truly honored and very blessed to receive it.”

“List of famous personal trainers, with photos, bios, and other information when available. Who are the top personal trainers in the world? This includes the most prominent personal trainers, living and dead, both in America and World. This list of fitness trainers is in alphabetical order and can be sorted for various bits of information, such as where these historic personal trainers were born and what their nationality is. The people on this list are from different countries, but what they all have in common is that they’re all renowned fitness experts.

From reputable, prominent, and well-known personal trainers – these are some of the best professionals in the personal trainer field. If you want to answer the questions, “Who are the most famous personal trainers ever?” and “What are the names of famous personal trainers?” then you’re in the right place!”- RANKER.com

The List:



Top 10 Foods to Eat After Gastric Bypass Surgery

For many Americans who are overweight, sticking to a healthy diet and weight loss plan is a lifelong commitment that can often be challenging. And for some, the option of gastric bypass surgery is an important and necessary component of a weight loss program. But in the long run, a gastric bypass should not be viewed as a solution, but rather a tool to help you with a lifelong diet. Therefore, it’s important to understand how to use this tool to the best of your ability.

After gastric bypass surgery, some major changes to the digestive system occur, making it a lifestyle change that must be closely monitored. By following a few key guidelines regarding diet changes, gastric bypass can make a world of a difference for one’s health.

Here are Health Fitness Revolution‘s Top 10 Foods to Eat after Gastric Bypass Surgery:

  • Lean, Skinless Chicken: Protein is a major staple in the post gastric-bypass surgery, but visible fat and skin should be trimmed off. Protein not only aids the body in healing, but it is essential for sustained weight loss long-term.
  • Eggs: Soft scrambling some eggs is a great way to get healthy protein and nutrients into the body while also being easy to digest. Avoid dry eggs and hard-boiled eggs after surgery.
  • Lentils: They have 18 grams of protein, and 15 grams of fiber per cup. This is great because the protein helps the body heal, and the fiber aids with digestion after surgery.
  • Yogurt: Eating non-fat, no sugar added Greek Yogurt is easily digested and gives an added boost of calcium to the healing body. If unflavored yogurt isn’t your thing, hand crush some fresh berries to put into the yogurt.
  • Fish: Is perfect to eat because it is low-calories, high in protein, and packed with heart and brain friendly omega-3 fatty acids! Saltwater fish are also a source of Vitamin D- which helps curb depressions and anxiety.
  • Steamed Cauliflower: Is a soft vegetable packed with fiber and nutrients. It is knowns to be anti-inflammatory, and improve blood pressure. The great thing about cauliflower is it’s versatility- you can turn it into a mash or eat as is. This is a great vegetable to eat if more fibrous vegetables are hurting your stomach.
  • Cinnamon: Is a great way to add flavor to foods and to lower blood glucose levels.
  • Oatmeal: Cooked, sugar-free cereal such as oatmeal or cream of rice digests easily. It is important to avoid all white breads with sugar added- and opt for the whole-grain, whole wheat variety instead.
  • Berries: Berries are so healthy because they are packed with antioxidants and low in sugar. Pick blueberries, raspberries, blackberries, and strawberries for a sweet treat. If eating them whole is an issue, they can be mashed or pureed. Do not add any sugar, and avoid high sugar fruits such as bananas and mangoes. Also avoid dried fruits which are loaded in sugar.
  • Water: It is important to stay hydrated after gastric bypass- but small amounts of water must be consumed throughout the day consistently and regularly. Avoid drinking 30 minutes before or after eating. Also avoid sodas and any sugary drinks. It is best to drink pure water or natural, unsweetened teas.

Other tips:

  • Do not drink while eating, it can lead to an uncomfortable problem called dumping.
  • Do not drink with a straw, it can let air into the stomach
  • Avoid sugar and alcohol
  • Most gastric bypass patients cannot digest snack foods such as popcorn, nuts, seeds and coconut
  • Listen to your body and your doctor

Top 500 Fittest Celebrities in the U.S.

We believe celebrities who lead healthy lifestyles have a great deal of influence and can set an example on the importance of healthy eating and regular exercise. Because of that, we are putting the spotlight on the top 500 celebrities in America, which is one of the fattest countries in the world. Just as we know how many billionaires are in the world, by name, rank and biography, Health Fitness Revolution is bringing you all the celebrities who are leading healthy lifestyles and can be role models to the public so that America can transform from one of the fattest to one of the fittest countries in the world. With the help of these health heroes, the United States can save hundreds of billions of dollars yearly on unnecessary medical expenses due to obesity and unhealthy lifestyle. With their influence, these celebrities can be as equally important to the American economy as the billionaires, so that America can continue to flourish and lead the world in terms of economy, democracy individual freedom and military for centuries to come.

We also encourage all the billionaires who do have a healthy lifestyle to promote physical fitness, healthy nutrition, and mental, social and spiritual balance so that they can contribute even more to the well being of the American economy. For those who are not fit, we encourage them to become healthy and fit because by being in the spotlight, their contribution to the cause can be enormous.

To see the top 500 fittest celebrities in the U.S., visit Health Fitness Revolution founder Samir Becic’s Twitter account. Samir only follows celebrities who are healthy and fit and promote healthy lifestyle, regardless of their political, racial, religious or cultural agenda.

Top 10 Health Benefits of Ping Pong / Table Tennis

Whether you’re playing doubles or singles, table tennis, or ping pong, can be a fast-paced competitive sport. In fact, when played at an intense rate, it can be a great way to burn calories and get fit.

But before you start, make sure you have what you need for an intense game of ping pong. Click the images to check out these items on Amazon!

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

  • Playing improves hand-eye coordination and it stimulates mental alertness, concentration and tactical strategy. This makes it the perfect game for young people to sharpen reflexes, and for older people to refine tactics.
  • Develops mental acuity. The speed, spin and placement of the ball are crucial in table tennis, and practiced players are highly skilled in both creating and solving puzzles involving these three attributes.
  • Improves reflexes. Due to the fast-paced, short-distance nature of the sport, both gross and fine muscle movements are improved. The game is distinguished by bursts of exertion and recovery, leading to fast-twitch muscle development.
  • It’s easy on the joints. Have you had knee surgery, back problems, tired of twisting your ankles? Try table tennis. It’s a great way to improve your leg, arm and core strength without overtaxing your joints.
  • Burns calories. A 150-pound person can burn 272 calories by playing table tennis for an hour. Considering the fact that the sport is entertaining and addictive, it can be a fun and easy way to burn calories.
  • Offers a social outlet. Whether you play in the community center or at home with friends, table tennis offers a great way to bond with other people while you lose weight. Because young and old people can play the game, it can help improve communication and build relationships, irrespective of age. Playing at home with siblings or parents can bring family members closer and enable them to spend more quality time with each other.
  • Keeps your brain sharp. Alzheimer’s Weekly reports a clear increase in motor skills and cognitive awareness from playing table tennis, after a series of preliminary clinical studies in Japan found that table tennis markedly increases the flow of blood to the brain, and could possibly even prevent dementia.
  • Improves coordination. Following the ping pong ball as it moves quickly toward you, and following its trajectory as your opponent hits it helps improve hand-eye coordination.
  • Improves balance. Staying balanced and being able to quickly change direction are key to being successful in a ping pong rally. This is especially important for the elderly.
  • Stimulates various different parts of the brain. By anticipating an opponent’s shot, a player uses the prefrontal cortex for strategic planning. The aerobic exercise from the physical activity of the game stimulates the hippocampus, the part of the brain that is responsible for allowing us to form and retain long-term facts and events.

To see more of our Top 10 lists, click here.

Health Fitness Revolution by Samir Becic Foundation is a 501(c)3 organization, to make the world a healthier, fitter place, please donate!

Top 10 Health Benefits of Owning a Horse

Horse ownership can be very exciting and rewarding. The primary benefits from horse ownership are companionship, recreation and relaxation, but many people do not often realize the health benefits that can be gained from owning a horse. Keep in mind that raising and maintaining a horse can be expensive, requires a lot of attention, and requires plenty of land for the horse to run.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

  • Keeps you physically active: Riding and other activities that require you to be outdoors in all kinds of weather will certainly keep you moving. Cleaning stalls, grooming, feeding, raking hay, pushing wheelbarrows – all of these barn chores actively burn calories and build muscle.
  • It builds self confidence: While horse riding is an independent sport, it’s actually a partnership in which the owner is a teacher and leader who works with the horse. Nothing builds self confidence better than “leadership training.” When you tell a 1,000-pound animal to move in a certain direction, and then to follow you, it’s a feeling of accomplishment that you successfully taught it to do that. And when the horse does not comply, you are responsible for administering the proper discipline. That’s a form of empowerment that’s only found working with large animals.
  • Reduces stress: Recent studies have shown that even limited interaction with animals may provide a decrease in blood pressure and in the hormones associated with stress reactions. Physical exercise is a scientifically recognized mediator of stress and it is clear that equine activities may provide exercise, again highlighting the potential for equine activities to reduce stress.
  • Keeps you socially active: Taking riding lessons helps you meet many friends with similar interests. Most horse people will attest to meeting their best, life-long friends at the barn. These peers will have the same passion and devotion to horses. That connection creates a stronger bond just in itself.
  • Helps disabled individuals stay active: When supervised by certified instructors, riders with disabilities may have the chance to safely perform physical activities with the horse as a tool. Early research is showing that riding a horse may provide physical benefits for people with disabilities. At the same time, interacting with horses may provide mental benefits, as well.
  • Engages the creative side of your brain: Training a horse brings up daily challenges that will force you to think creatively about how to train it and how to solve a particular problem. If something worked in the last lesson, but it’s not working now, how else can you solve this issue? Being faced with such situations helps you engage your creativity to solve problems and find what works best.
  • Builds character: Character building is a natural part of horse ownership, teaching responsibility, punctuality, sportsmanship, frugality, patience, commitment, confidence and self-esteem.
  • It promotes a union with nature: Being outside and enjoying the fresh air can do wonders for your mental and physical health. Plus, the dose of vitamin D you get from being in the sunshine is essential for your body.
  • Maintains bone mass: All of the weight-bearing exercise that you do, including hauling barn equipment and carrying saddles, helps maintain bone mass, which important as you age.
  • Improves digestion: Riding a horse at a walking pace stimulates the internal organs just as walking on foot does. This aids in liver function and digestion.

Click to read our article on the HEALTH BENEFITS OF HORSEBACK RIDING

Social and Mental Benefits of Horse Ownership

Life Tips We Can Learn From Horses

To see more of our Top 10 lists, click here.

Top 10 Health Benefits of Paragliding

As both a recreational and competitive sport, paragliding suspends you from a parachute gliding hundreds of feet above the earth and offering a unique perspective of the surrounding environment. Not only is it a popular activity while on vacation, but it’s also a great sport that offers plenty of health benefits, both physically and mentally.

Here are the top 10 health benefits of paragliding:

Outdoors: Being outdoors is healthy on its own; fresh air, sunlight and exposure to nature all contribute to a boost in the immune system. The  vitamin D from the sun contributes to strong bones and teeth and a healthy immune system. Lack of vitamin D can put you at risk for osteomalacia (soft bones) or osteoporosis (fragile bones).

Adrenaline rush: Being of top of the world, flying through the sky, chances are you will have adrenaline rushing through you. Your body responds to the rush of adrenaline, bringing with it a sense of excitement and a surge of energy. Adrenaline is a survival mechanism, necessary for overall health. You feel excited and energetic, with an increased awareness of the things around you when you are floating in the sky.

Body balance: Paragliding requires the exercise of your core and the deep postural muscles of the trunk and pelvis, and the abductor muscles of the thighs are continuously being conditioned. Paragliding will strengthen all of the muscles in the center of your body, providing more power to your other muscles and reducing the risk of injuries during everyday activities and strenuous exercises.

Upper body strength: It builds upper arm strength in controlling the parachute. Having a strong upper body improves your flexibility, mobility and range of motion. If your upper body strength deteriorates as you age, you are more prone to injuries, disease and a diminished quality of life.

Stress relief: When you are paragliding, you focus on what you are doing and on nothing else. You forget all your worries and the usual distractions of life. This intense focus with the adrenaline rush makes you feel cleansed both mentally and physically.

Burns calories: Paragliding is an energy burning sport, due to the immense adrenaline rush experienced while flying. You can burn 230 calories per hour for an average 150-pound person.

Creates confidence: You know the feeling that you get after you’ve achieved something “big”? Well, imagine that feeling times 10. It’s almost as if you’re a new person afterward. You can gain a life changing confidence boost for trying a new extreme and mind blowing experience.

Facing your fears: If you have a fear of heights, this is a great way to help you realize that you’re stronger than what you think you are. By trying this kind of extreme sport you’re proving to yourself that you are capable of anything that you set your mind to.

Breathtaking sights: When you’re thousands of feet up in the air, taking in nothing but the beauty of the world, the feel of freedom, and the intensity of life, everything about the way you view the world transforms into something much more positive and upbeat. 

Freedom: While paragliding, you are literally free from gravity, the ground, your life and emotionally free from stresses, fears, or anything else that may put weight on your shoulders. Not only are you physically floating through the air like a bird but you are mentally floating, getting a healthy high of an adrenaline rush and an overwhelming view of the world below.

Health Fitness Revolution by Samir Becic Foundation is a 501(c)3 organization, to make the world a healthier, fitter place, please donate!

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