The 10 Minute Guide to Elliptical Machine Workouts

Elliptical machines are growing in popularity. If you're trying to decide between a treadmill and an elliptical, these are some facts to keep in mind.

 

As the name suggests, an elliptical has pedals that move in an oval, or elliptical, shape. Unlike running on a treadmill, your feet remain in contact with the pedal the whole time so you get a lower impact workout while still targeting your legs and cardiovascular system. You can even get a full body workout on many models.

 

General Guidelines for Elliptical Machines

 

1. Use good posture. Avoid injuries and shape up faster by maintaining correct form. Stand up straight with your chest forward and shoulders back. Tense your abdominal muscles.

 

1. Position your feet. Put your feet in the middle of the pedal. Light pressure is all you need.

 

1. Pedal forwards and backwards. Beginners usually start out with a forward direction that works the quadriceps. Once you're comfortable, you can also pedal backwards to target the backs of your legs.

 

1. Set the resistance. Increasing the resistance intensifies the workout. You'll burn more calories and tone your legs. 

 

1. Engage your upper body. Look for machines with handles and poles that simulate activities like cross country skiing. They'll enable you to exercise your lower body as well as your back, shoulders, and arms all at the same time.

 

1. Count your calories. If you're trying to lose weight, note that elliptical machines usually burn a few less calories than running on a treadmill or the track. However, they burn more calories than bicycling at the same pace. Figure on 75 calories every 10 minutes at a moderate pace. 

 

1. Vary your sessions. Diversify your routine by adjusting the resistance and your speed. You can also alternate between different activities so you're off the machine some days.

 

Guidelines for Buying an Elliptical Machine for Your Home

 

1. Research your options. You have a wide range of prices and features to choose from. Expect to pay over $1,000 for a good quality machine.

 

1. Take a test run. Spend at least ten minutes using any machine before you buy it. It's the best way to tell if it feels smooth and suits your proportions.

 

1. Keep them away from children. Moving parts can be a hazard for children. Give them something safer to play with like their own exercise ball.

 

1. Ask about assembly. Proper assembly prevents accidents and makes your investment last longer. Plus, elliptical machines are tall and often weigh over 500 pounds, so you may want help lifting the heavy parts.

 

Additional Tips

 

1. Train for a race. If you're a serious runner or training for competition, you probably want to spend some time on the track or treadmill. Running on an elliptical is different from natural conditions where your feet leave the ground.

 

1. Adjust the console. Gym machines are built to serve a variety of body shapes and sizes. To get more accurate measurements of how many calories you burn, enter your individual weight and other data.

 

1. Talk with your doctor. While elliptical machines provide a low impact workout, that may still be too stressful for some conditions. Check with your doctor if you have knee pain or other symptoms. A stationary bike may be a better solution for you.

 

Elliptical machines are a safe and effective form of exercise for most people. Make them a regular part of your routine or a rainy day substitute for the activities you usually do outdoors.

Easy Ways to Add More Nuts to Your Diet

 

Adding more nuts to your daily diet is good for your heart and your budget. Nuts contain unsaturated fat, protein, and other important nutrients, which are important for your mental and physical well being. 

 

Nuts are relatively inexpensive, and easy to cook with at home or to carry along when you're traveling.

 

Most nuts contain at least some of the major heart-healthy substances, including unsaturated fats, omega-3 fatty acids, fiber, and vitamin E. They can help lower LDL, the "bad" cholesterol that is one of the primary causes of heart disease, and lower the risk of blood clots.

 

While most nuts are healthy, some, like walnuts and almonds, are outstanding. Peanuts are technically a legume and not a nut, but there is still some nutritional value. Something to keep in mind: All nuts are high in fat and calories, so they should be eaten in moderation.

 

The Food and Drug Administration recommends 1.5 ounces a day of a variety of nuts, which is the equivalent of a small handful. Substitute nuts for the saturated fats you currently eat to avoid gaining weight. The following are some ideas to help you work more nuts into your daily meals and snacks.

 

Using Nuts in Your Snacks and Side Dishes:

 

1. Eat nuts straight out of the bowl or make simple snacks. If you're in a hurry or on the go, nuts need little or no preparation. Eat them as is or make your own trail mixes with unsweetened cereal and dried fruit. Buy plain nuts and sprinkle on your own spices to avoid added sugar, salt, and saturated fats.

 

* If you usually put butter on popcorn, try mixing in a variety of nuts instead.

 

1. Add nuts to your side dishes. Toasted chopped nuts make rice more flavorful. Cook brown rice or basmati rice in a skillet with nuts, ginger, and raisins. Use almonds to give a dish of green beans crunchy texture and extra protein.

 

Adding Nuts to Your Main Courses:

 

1. Let nuts turn your salad into a meal. With the right ingredients, a salad can be a full meal in itself rather than just a first course. If you're watching your weight, stick to cashews, which have a lower fat content than most nuts. Their delicate flavor will enhance a salad of Romaine lettuce, spinach, carrots, and green apples.

 

1. Incorporate nuts into your main courses. A nut crust can quickly turn a simple piece of fish into a gourmet presentation. Top a salmon fillet with a half-cup of almonds and bake it or broil until browned.

 

* Oatmeal isn't just for breakfast. For any light meal, boil and simmer rolled oats and sprinkle in a handful of walnuts. You'll avoid the sugar and chemicals in many brands of instant oatmeal.

 

Serving Nuts for Dessert:

 

1. Use nuts in frozen desserts. Even desserts can provide significant nutritional value if they contain nuts. Try some pecans or macadamia nuts as a topping on your ice cream in place of chocolate or rainbow sprinkles that are mostly sugar.

 

* For an easy and inexpensive alternative to store-bought ice cream, blend frozen bananas with cream and natural peanut butter in a food processor.

 

1. Bake with nuts. Baked desserts are some of the most popular dishes to include nuts. By controlling your portion sizes, you can safely enjoy a little taste of brownies with walnuts or chocolate chip cookies with pecans. For lower calorie fare, bake a pear with a touch of walnut cream. Make healthy muffins using whole wheat flour, skim milk, and almonds.

 

It's easy to add more nuts to your diet. They're healthy, delicious, and fun to incorporate into every meal and snack. Just remember to enjoy nuts in moderation as part of a balanced heart-healthy diet.

Keeping Your Bones Healthy While Dieting

Restrictive diets not only reduce our caloric intake, but also often reduce our exposure to vitamins and nutrients that our bodies need to stay healthy. Extreme diets can reduce your bone mass, but a balanced diet and weight-bearing exercise will protect you from osteoporosis while you shed unwanted pounds. Try these tips for maintaining strong bones while losing weight.

Eating Right

1. Eat calcium rich foods. Calcium is a key nutrient for your bones as well as your overall health. When you don't eat enough calcium, your body pulls it from your bones. The good news for dieters is that many calcium-rich foods are low in calories and high in nutrients. Eat low-fat dairy products, dark green vegetables, beans, and oats.
2. Consider calcium supplements. Food is the best source of calcium but supplements can help too. Many supplements are best absorbed when taken with a meal. Take smaller doses spaced out over the day to avoid side effects like cramping or diarrhea.
3. Get enough vitamin D and magnesium. Your body needs vitamin D and magnesium to absorb and use the calcium you eat. Many common foods are fortified with vitamin D including milk, orange juice, and some breakfast cereals. Good sources of magnesium include nuts, seeds, whole grains, and many vegetables.
4. Limit your salt intake. Many Americans consume twice as much as salt as medical experts recommend. When you eat too much salt, your body loses calcium through urination. Eat healthy, fresh foods and ask restaurants to prepare your meal with less salt when you eat out.
5. Cut back on caffeine. Caffeine also interferes with calcium absorption. Limit your soft drinks and exchange your regular coffee for tea. Although tea has caffeine, research shows that its plant compounds actually help protect your bones.

Exercising Regularly

1. Incorporate weight-bearing exercise into your daily routine. Physical activity is great for your bones and your weight loss plans. Your bones are living tissue, so moderate stress makes them stronger. Try to spend about 30 minutes a day on moderate exercises you enjoy, like walking or dancing.
2. Train for strength. Strength training exercises build bone mass, so try to complete a couple of sessions a week. You can join a gym or use free weights at home. Using your own body weight is also effective through exercises like push-ups or dips.

More Lifestyle Tips to Protect Your Bones

1. Get some sun. Sunscreen is essential for avoiding skin cancer and premature aging, but your body needs a little sun to produce vitamin D. Just 5 to 10 minutes exposure about 3 times a week is adequate.
2. Avoid excessive alcohol consumption and cigarettes. Too much alcohol and tobacco are bad for your bones. While dieting, get your calories from nutrient-dense foods instead of cocktails.
3. Cultivate a healthy body image. Focus on being fit at a weight you can maintain while eating a balanced diet. Being too thin increases your risk for osteoporosis, a condition where bones lose density and become more vulnerable to fractures.

• Osteoporosis is usually associated with older women, but men can be affected too.
  • Young people can reduce their risk by avoiding fad diets and building up their bone mass early in life.

1. See your doctor. You can't feel the symptoms of osteoporosis, but many of the risk factors can be modified with diet and exercise. Talk with your doctor to find the best plan for you, especially if you restrict your calories for more than a few weeks at a time. Screening tests that measure your bone mineral density (BMD) are painless and can keep you safe.

You can lose weight while minimizing your risk of osteoporosis. Eat a balanced diet and get regular exercise so you and your bones stay fit for life.

 

 

Stop Embarrassment by Finding Help for Your Incontinence

 

If you thought that incontinence was the inevitable result of aging or childbearing, think again. Simple lifestyle changes or a talk with your doctor may help you regain control of your bladder and get back to enjoying all the activities you love.

 

People suffer from incontinence for an average of 7 years before they ask their physicians for help, according to the National Association for Continence. But you don't have to suffer anymore. Learn the basics about incontinence and take control of your life.

 

Facts About Incontinence

 

1. Causes. Incontinence can be caused by many things, including injuries to the pelvic area, prostate enlargement, neurological conditions, and diseases such as diabetes. It may also be associated with physical changes due to aging or pregnancy.

 

1. Prevalence. Experts believe that 25 million American adults experience incontinence. It's four to five times more likely in women, mostly due to pregnancy and childbirth.

 

1. Common forms. Stress incontinence occurs when you put pressure on the bladder, like when you laugh or lift something heavy. Overactive bladder (OAB) or urgency incontinence means you feel a need to urinate frequently and may lose urine before you can reach the bathroom. Mixed incontinence refers to a combination of the two.

 

1. Success rate. Urinary incontinence can be significantly reduced or eliminated in about 80 percent of cases. This is great news! You may be able to enjoy a better quality of life and leave behind those embarrassing moments.

 

Lifestyle Changes and Home Remedies for Incontinence

 

1. Lose weight. Being overweight contributes to stress incontinence. Gain weight at a healthy pace during pregnancy and lose excess pounds whenever you need to.

 

1. Train your bladder. Schedule your restroom breaks as frequently as possible. Gradually extend the time between trips if you can. Plan ahead so you use the bathroom before a long movie or job interview.

 

1. Perform Kegel exercises. Pelvic muscle exercises can dramatically strengthen your muscles and stop leakage and sudden urges. You just tighten and release your pelvic floor muscles as though you were stopping a stream of urine. Your doctor can provide more specific instructions, or you can read about them online.

 

1. Stay hydrated. Keep drinking plenty of water. Dehydration causes additional health issues and diluted urine is gentler on your bladder. Just like with bathroom trips, you may want to time your fluid consumption to avoid disrupting important activities.

 

1. Avoid irritants. Some people get relief from OAB by cutting down on substances like caffeine, alcohol and artificial sweeteners. It also helps to get regular exercise and eat a lot of fiber.

 

1. Use absorbent products. Incontinence pads and other devices can reduce your worries about leakage. Protect your skin by changing them at least once a day. You can shop online from the privacy of your own home and find many options to help you get the best fit.

 

Medical Treatments for Incontinence

 

1. Start with drug therapy. If you need more help than the suggestions above, your doctor will probably start you on prescription medications, depending on the cause of your incontinence. OAB is often treated with drugs that block bladder contractions. You may also be advised to stop taking certain medications, including diuretics.

 

1. Try electrical stimulation. Your doctor may also recommend strengthening the nerves and muscles of your pelvic floor and bladder through mild electrical stimulation. This is usually performed by a physical therapist or nurse specialist. Most patients say that it's painless but you may feel some tightening or tingling.

 

1. Consider surgery. In more severe cases, surgery may be needed. There are a variety of options available, including minimally invasive same-day procedures.

 

Stay dry and enjoy life by taking steps to manage your incontinence. If you're unable to regain control of your bladder through behavioral changes alone, talk with your doctor about finding the right treatment plan for you.

Easy Remedies to Tackle That Pesky Cold

Does it seem like you just can't do anything to get rid of your annoying cold? You're right. There is no cure for the common cold. However, there are remedies that can bring relief from the symptoms that are making your life miserable. 

 

Sometimes, the remedy for a prolonged cold is simpler than what you can find in a medicine bottle! Despite what the cold medicine commercials tell you, you can actually tackle your annoying cold by using ingredients you have at home.

 

Try these effective remedies you can employ at home to experience relief:

 

1. Increase vitamin C intake. Vitamin C increases the body's resistance to colds and decreases toxicity that can prolong a cold. Vitamin C is found in oranges, lemons and other citrus fruits. Alternatively, you can simply purchase some inexpensive, effervescent vitamin-C tablets at the pharmacy.

 

1. Drink garlic soup. As gross as this might sound to you, drinking garlic soup is perhaps one of the most surefire ways to get rid of that cold. Garlic has great properties that help to clear up the respiratory passages. The soup also helps to flush cold-producing toxins out the body.

 

• Boil three to four cloves of chopped garlic in just one cup of water.
• Drink once daily until the cold subsides.
• Drink the mixture once a week thereafter to prevent the symptoms from resurfacing.

 

1. Drink ginger soup. Ginger is also a great remedy for getting rid of a cold and may be easier for you to swallow. It has some of the same benefits of garlic, and you'll experience relief in no time!

 

• Cut a piece of ginger root into small pieces and boil in a cup of water.
• Strain and add sugar to sweeten.
• Drink the mixture twice daily until the symptoms disappear.

 

1. Increase turmeric intake. Fresh turmeric could be the answer to your persistent cold, especially if you have other symptoms like throat irritation. Here's how you could approach turmeric intake:

 

• Put half teaspoon of turmeric powder into a ladle.
• Pour a serving of milk over it and allow it to boil.
• Drink once or twice a day.

 

Other Ways to Attack the Cold That's Attacking You!

 

These include:

 

• Taking a mild sunbath every day.
• Deep breathing in fresh air.
• Taking brisk walks.
• Adjust wardrobe according to the season so there is less impact from weather elements.

 

While you're experiencing the symptoms of a cold, try abstaining from eating solid foods and fill your diet with juices made from fruit and vegetables. You'll get the direct impact of antioxidants found in these products that can tackle the causes of the cold.

 

Once you've totally recovered from your cold, maintain a well-balanced diet thereafter. Aim to eat natural food items as opposed to processed foods. Pack your diet with healthy, cold-fighting foods like fruit, vegetables, seeds, and nuts.

 

In many cases, the natural methods produce better results than commercial cold medicines, so in no time, you can expect your annoying cold symptoms to go away for good!

My emotional wellness supports my physical health

 

Each morning I listen to the utterings of my soul. Paying close attention to it keeps me in tune with my emotions. I build up emotional wellness before I start to tackle the day. Effectively managing my emotions contributes to my physical well-being.

 

Whenever I am down, it is easy to lose interest in exercise and healthy eating. But I avoid that trap by resolving my emotional challenges.

 

I pay attention to the triggers that put me in unhealthy moods. When I tackle the source of my state of mind, I am able to come out on the bright side. I am able to focus on healthy living when I take care of my spiritual unsettlement.

 

Being unsettled in my soul and heart leads to stress. I avoid getting to this stage because I know how easily stress weighs on my body.

 

To avoid physical breakdowns, I keep my feelings in check. I involve myself in activities that develop my ability to cope, block out unhealthy triggers, and help me to maintain a positive outlook.

 

I surround myself with those who display helpful and encouraging behaviors. They contribute to the wellness in my soul. 

 

Today, I am committed to feeding and renewing my spirit so it is equipped to keep my physical health in top shape.

 

Self-Reflection Questions:

 

1. What activities are beneficial for my emotions?
2. How do I achieve peace of mind before going to bed each night?
3. How do I know when my soul is unsettled and in need of external support?

9 Mind Strategies to Encourage a Healthy Lifestyle

 

Although you must follow through with certain behaviors when you're seeking to live a healthier life style, many experts believe that healthy behaviors have their roots in your mind. What you think and believe will determine how well you'll follow through and apply the paradigm of a healthy lifestyle in your daily existence.

 

Consider these mind strategies to galvanize your efforts for a healthy lifestyle:

 

1. Recognize your prior life successes. Take some time to reflect on what you've been successful at in the past. Then, use those prior life successes to ignite your passion to live healthy.

 

* Maybe you're proud of the fact you worked yourself through college.

* Perhaps you're known as the co-worker to go to when seeking work knowledge.

* Maybe you took care of your ailing mother and nursed her back to health.

* You can use these past successes to your advantage in the present!

 

1. Consider what's good and positive about your life right now. Perhaps you live in a lovely apartment located just where you want to be. Maybe you're in a great relationship and you're optimistic about how it's progressing.

 

* When you embrace the enrichment of your life, you'll be more motivated to strive for good health.

 

1. Think about the connections between a healthy lifestyle and a happy life. For example, reflect on how great you feel physically and emotionally when you eat a good breakfast. Also, take notice of how well you can relax and sleep when you skip that heavy snack in the evening. 

 

* When you recognize the intimate relationship between your daily lifestyle choices and your emotions, you'll be more focused on taking steps to live well. 

 

1. Renew your commitment to your own health each day. Determine what you really want for yourself and your future.

 

* What kind of lifestyle do you desire? A life where you sit in front of the television all evening and most weekends or one where you're active, trying new physical activities all the time, and discovering adventure? 

 

1. Make it a personal goal to become physically and emotionally stronger. When you have physical strength, emotional strength isn't far behind.

 

* Vow to strengthen your core and get it into tip-top shape.

* Tap into your courage to follow your path to a healthy lifestyle.

 

1. Realize that you can eat the flavors and foods you want in moderation. Use positive, optimistic thinking regarding nutrition. Avoid taking the approach that you must deny yourself of the tastes you love. 

 

* Instead, say that there's nothing you can't have as long as you limit the portions. And then remind yourself of all the healthy good food you can have like juicy fruits, savory vegetables, and high protein snacks.

 

1. Take it one day at a time. Living your life one day at a time keeps things simple. Say to yourself, "Just for today, I will eat fresh and healthy foods and I will exercise." Recognize that although tomorrow is another day, for now, you'll stay on the path you've chosen for increased vigor and vitality.

 

1. Remain emotionally connected with yourself-live life consciously. When you live life consciously, you recognize the power you hold in every decision. Pull from your energy to make positive choices from that power.

 

* You'll likely experience feelings of exhilaration and conscientiousness in your efforts!

 

1. Have faith and confidence in yourself. Get in touch with your self-confidence to take a clearer path toward vitality and longevity. Ponder these aspects of you. Re-discover your fearlessness.

 

When you apply these strategies, you'll experience the sweet joy that comes with demonstrating a healthy lifestyle. Go ahead - you know you can do it!

Discover What Happens to Your Brain If You Don't Eat Enough

You may be worried about eating too much, but are you also concerned about not eating enough? Drastically cutting your calories and going on a fad diet can hurt your body and brain. You may be starving your brain of essential nutrients if you don't eat enough food. 

 

Your brain needs a healthy diet just like the rest of your body. The cells in your brain need the nourishment that comes from food. Food provides your body with carbohydrates, proteins, and fats. It also offers nutrients such as minerals and vitamins that promote brain health. 

 

A healthy diet is important for a strong brain.

 

Your brain benefits from nutrients such as folic acid, omega-3, and others found in food. Your brain needs these minerals and vitamins to function properly.

 

Find out what happens in your brain if you don't eat enough to provide the nutrients it requires: 

 

1. Shrinking of the brain. When your diet lacks enough nutrients because you're starving or participating in a fad diet, your brain can shrink. 

 

* If you don't get enough B vitamins, your brain can atrophy.

 

* In addition, if you don't get enough amino acids by eating protein or omega-3s from fats, then it can shrink. 

 

1. Concentration and memory issues. Without the proper amount of nutrients, your brain can't focus. 

 

* You may have difficulty concentrating on simple tasks. Math or tasks that are more complex may become impossible.

 

* You need B vitamins, folic acid, omega-3, vitamin C, vitamin E, niacin, vitamin D, and other nutrients to concentrate effectively. Without them, your brain simply can't function the way it was designed. 

 

1. Brain damage. If you starve or don't get enough food for long periods of time, brain damage can be the result. This brain damage may or may not be reversible. 

 

1. Craving food. When you don't eat enough, you start to crave food. You can't stop thinking about it or shut off your brain.  

 

* Your ability to make healthy food choices decreases. Since your brain thinks you're starving, you'll eat anything you find. You won't be able to avoid temptations or stop eating junk food.

 

* Research shows that you're more likely to eat carbohydrates and sweets to try to refuel. 

 

* The constant cravings for food distract you. They can distract you to the point that you can't work or study. You may even be in danger as you try to drive or walk since you can't pay attention to your surroundings. 

You may be worried about losing weight, fitting into your old jeans, or looking great in a swimsuit. These things motivate you to reduce your calories and food intake. However, fad diets and desperate attempts to lose weight can leave your brain without the proper nutrients. This is a dangerous and risky practice that can have long-term consequences. 

 

Avoid skipping entire meals for days or weeks at a time. This type of unhealthy practice throws your entire body into starvation mode and hurts your brain, too.

 

You can avoid overeating without sacrificing important nutrients. You can reduce calories in a healthy way while ensuring you're getting enough for your height and age. It may take some extra research when considering a diet, but your brain's health is certainly worth it.

How to Maintain a Youthful Look Even If You Only Sleep Four Hours a Day

 

It's extremely difficult to get 7-8 hours of sleep on a consistent basis. This is something that you've probably realized by now. The unfortunate reality is that insufficient rest adds a few years onto you. And that's something you definitely want to avoid!

 

Getting 4-5 hours of sleep a day isn't something you want to make a habit. But when it happens, your mission should be to combat the effects. The good news is that it's very possible to maintain a youthful look after limited sleep. 

 

Try these timeless secrets to help you conceal your true tiredness and look flawless:

 

1. The old cucumber trick. One of the foolproof ways to hide heavy eyes remains the old cucumber trick. Place cucumbers over your eyes to make them look rested and less puffy.

 

* If you know beforehand that you'll only be getting four hours, start before bed. Slice a couple pieces of cucumber and place over your eyes for 5 minutes before bed.

 

* In preparation, put the cucumbers in the freezer so they're ice cold before using. The cooling effect helps to relieve the swelling.

 

* When you wake up in the morning, repeat the exercise for optimal results.

 

1. Moisturize. Lack of sleep shows in the face because the skin tends to get pale. While there's only so much you can do to completely relieve this, moisturizers can help. There are even moisturizing products that help add a glow to pale skin when you need it most.

 

* Be sure to find a moisturizer that's ideal for your skin type. Over-compensating can weigh down your skin. On the flip side, using a product that's too light may not produce the desired result.

 

* Different products are made for daytime and nighttime use. Always use the right type for the time of day.

 

* Moisturizing also massages the skin and helps to give it needed color.

 

1. Wear bright colors and busy prints. It's always a good idea to draw attention away from your face when you're tired! One of the best ways to accomplish this is to wear attention-grabbing clothes.

 

* Bright colors and busy prints instantly pull the eyes away from the face and onto the garment.

 

* In some cases, bright colors can actually help brighten the face.

 

1. Keep the makeup light. In almost all cases, heavy makeup magnifies skin flaws! When you're tired, try to avoid heavy layers of cosmetics.

 

* Give the foundation a break for the day. Instead, opt for bright eye shadow and a color enhancing blush.

 

* Using a primer on those dark circles is a good idea. Just avoid overdoing it and looking too unnatural.

 

1. Wear sun block. When your body isn't rested enough, your skin gets dehydrated. Wearing sun block will help prevent the sun from drying it out further.

 

* Go for a cream version of sun block instead of an oil-based product. It blends better into the skin.

 

* Wear a moisturizer with mid-range SPF. Overdoing it may clog pores.

 

At the end of the day, the ideal scenario is to get enough rest! But when that isn't an option for you, all isn't lost. You can go about your daily activities without worrying about how tired you look.

 

Remember to treat your body well. That's the best way to guarantee that it returns desired results.

 

I embrace wellness as the natural state of my body

 

I am naturally healthy. My body is strong and able to overcome health challenges. 

 

I understand how the natural healing process works and remain patient during times of illness, injury, and healing. I encourage the process with positive thoughts and feelings. My thoughts help my body bring itself back to its normal, healthy state.

 

If my body seems overwhelmed, I work with my doctors to restore my health.

 

I recognize that stress and the environment can negatively affect even a strong, healthy body, so I am careful to maintain a positive lifestyle to counteract such negative influences. I focus my energy on sustaining my strength and reducing the tension in my life.

 

To keep my good health, I eat nutritiously and lead an active life. I avoid unhealthy habits such as smoking, over-eating, and heavy drinking. I reduce my exposure to unnatural chemicals.

 

I teach my mind to control my stress level. I address the factors that create stress in my life. I encourage inner peace with meditating and other stress-reducing methods. 

 

Today, I am happy that I enjoy good health. In most instances if I get sick, my body is fully capable of healing itself and returning to its natural state of wellness. 

 

Self-Reflection Questions:

 

1. How can I quickly restore my health after an illness? 
2. What can I do to help my family embrace wellness? 
3. How can I make my body stronger, so it is better able to withstand illness and return to good health?

I let go of the burdens of my illness

 

I recognize my illness and its impact on my spirit. I can learn a lot from it. However, I also see my illness as a feather. I can let go of its turmoil and see it float away into the universe.  

 

My spirit is able to handle my health issues. 

 

My illness is a part of my journey through the universe. It teaches me about compassion, empathy, and pain. It helps me understand the health challenges of others and how they handle them. 

 

I am able to overcome the challenges of my illness. I can find joy in my daily tasks and obligations as I work to regain my strength and vitality. 

 

My spirit uses the illness as a learning experience and a guide to other states of being. It uses the illness to understand a different side of health. It helps me grow as an individual and soul.  

 

My family understands that the illness is part of my journey. They accept the daily tasks and consequences that come with an illness. They help me overcome it with their support. 

 

Today, I let go of the burdens of my illness. I am strong and capable. My spirit remains tough and resilient. 

 

Self-Reflection Questions:

 

1. How can I focus on strengthening my health?
2. How can I encourage my family to be more supportive during my illness?
3. How can I help my friends understand that my illness affects my ability to spend time with them?

My body deserves to be treated like a temple

 

My body houses important parts of me that contribute to a high quality of life. My soul, heart, and mind deserve an environment that enshrines and uplifts them. I treat my body like a temple to support my innermost essence.

 

I avoid exposing my body to stressors of everyday life. I know it is sometimes difficult to avoid them so I prepare for them. I feed my body with stress-fighting vitamins.

 

My diet allows my mind to remain focused, energetic, and sharp. Feeding my body healthily prepares me to respond to difficult situations with calm confidence.

 

Treating my body well helps me feel good about myself. My soul benefits when I pamper myself. When I take a weekend to treat myself to spa treatments, I feel more connected with my soul.

 

Being good to myself reinforces how positive nurturing is to my overall being. Treating my body with respect helps me to develop respect for others.

 

It also helps me to send the signal that I deserve respect from those around me. I use my own behaviors with myself as a standard for how I deserve to be treated.

 

Today, I commit to treating my body with the utmost love and respect. I recognize that doing that results in my inner being responding positively. My mental and spiritual health are in prime form because my body receives very good treatment.

 

Self-Reflection Questions:

 

1. How do my fashion choices impact my self-esteem and overall body image?
2. How do I determine the cap on financial resources I use to take care of myself?
3. How much influence does my conscience have on the choices I make in life?

Tired of Tension Headaches?

 

Tension headaches are the most common form of headaches. However, many adults are unaware of how to minimize their discomfort and avoid more serious health issues.

 

About 70% of adults experience tension headaches, according to the World Health Organization. For most, these events are relatively brief and mild, but they can become chronic and disabling for about 1% to 3% of patients.

 

If you notice a pain that starts at the back of your head and moves forward or you feel like a tight band is squeezing your forehead, you're probably having a tension headache. Try these suggestions for preventing and treating your symptoms.

 

Preventing Tension Headaches

 

1. Manage stress. Stress causes headaches, and headaches cause more stress. Break the cycle by learning to relax with yoga, meditation, a long walk, or a warm bath.

 

1. Adjust your position. Another common cause is staying still too long working online or watching TV. Schedule a break each half hour to move around. Check that you're sitting up straight.

 

1. Avoid overexertion. On the other hand, overdoing it at the gym can also bring on a headache. Increase the intensity of your workouts gradually, especially if you've been sedentary for a while.

 

1. Prepare for sleep. Late nights and cold bedrooms can make your head hurt. Go to bed at the same time each night and set your thermostat around 65 to 70 degrees.

 

1. Eat a snack. Skipping meals is another culprit. Munch on hummus and carrots or have a cup of yogurt before you start feeling too hungry.

 

1. Limit alcohol and caffeine. Consume alcohol and caffeine in moderation. That means about one cocktail a day for women and two for men.

 

1. Identify trigger foods. Many common foods have been associated with headaches including chocolate, cheese, and nuts. See if you can find relief by switching to more soy products like tofu, edamame, and soy milk.

 

1. Drink water. It's also important to stay hydrated. Carry around a water bottle you can sip from anytime.

 

1. Understand hormones. Women are more likely to have tension headaches, and menopause and menstrual periods can aggravate the symptoms. Use a calendar to see if you can find a pattern.

 

1. Quit smoking. Nicotine worsens any headache by narrowing blood vessels and stimulating nerves. It's one more good reason to give up cigarettes.

 

Treating Tension Headaches

 

1. Take medication responsibly. For frequent and severe headaches, your doctor can give you a full screening so you can minimize the unwanted side effects of relying on pain relievers. You may also be able to find substitutes for any drugs that could be contributing to your headaches.

 

1. Apply heat or ice. Heat or ice packs provide safe and effective relief for many pains. Place a hot or cold pad anywhere you feel tension, including your forehead, neck, shoulders or jaw.

 

1. Try herbs. Some modern studies have found promising results from traditional approaches like rubbing peppermint oil or tiger balm on your forehead. Let your doctor know about any herbs you're taking in case they could affect your treatment.

 

1. Monitor other conditions. Many other health issues, like arthritis and asthma, can aggravate headaches. Your health team can provide recommendations for your individual needs.

 

1. Keep a diary. Tracking your headaches can help you to understand your symptoms and explain them to your doctor. Write down when they occur, the intensity, and what you were doing at the time.

 

Tension headaches and the overuse of medication can interfere with your health and ability to enjoy life. Try relaxing and adjusting your daily routine, and talk with your doctor if you need more assistance.

Get Sweating and Odor Under Control

 

Is excessive underarm wetness or odor a real concern for you? 

 

Even though sweating is a natural and healthy mechanism your body uses to maintain its correct temperature, sweat stains on your clothes or unpleasant odors can be embarrassing. Fortunately, there are simple methods you can use to keep them under control.

 

Proper Hygiene Techniques

 

1. Understand bromhidrosis. That's the technical term for body odor. Sweat alone has very little scent but it's a breeding ground for bacteria. It's the bacteria on your skin that causes odor.

 

1. Know the difference between deodorants and antiperspirants. Deodorants just mask the odor from bacteria. Antiperspirants contain chemicals that actually inhibit sweating. Even if you find that deodorant alone is usually adequate, you may occasionally want to use an antiperspirant in stressful situations like job interviews.

 

1. Enhance your deodorant's effectiveness. Your deodorant will work better if you apply it the night before and give it a chance to seep into your sweat glands. Soft solid formulas are better because you can massage them into your skin. Carry a bottle with you for touchups on hot days or at the gym.

 

1. Dry your skin thoroughly. Moist skin is more attractive to smelly bacteria. After showering, pat yourself completely dry. If you're in a hurry or it's humid, a blow dryer set on cool may help.

 

1. Switch to antibacterial soap. If you need something more than regular soap, try antibacterial products. If they dry your skin, use them just on your trouble spots like underarms and feet. You can even make your own solution by adding a teaspoon of hydrogen peroxide to a cup of water.

 

1. Shave your underarms. Shaving underarms is more popular in some cultures than in others. Still, bare underarms provide less shelter for bacteria.

 

Other Lifestyle Changes

 

1. Lose weight. Your body has to work harder if you're carrying around excess pounds. In addition to all the other benefits, maintaining a healthy weight will help you perspire less.

 

1. Manage stress. Many people sweat as a response to stress. Try taking a yoga class or practicing daily meditation. Listen to gentle instrumental music or take a daily walk.

 

1. Know your trigger foods. Foods like garlic are notorious for their ability to seep into your pores and cause an odor that lingers long after the lasagna is gone. Other offenders can include foods and beverages with hot spices or those that are served at high temperatures.

 

1. Stay hydrated. You may be able to eat risky foods if you drink a lot of water to reduce their impact. Similarly, limiting your intake of alcohol and caffeine will help you stay hydrated and fresh.

 

1. Pick clothes that breathe. Loosely woven natural fibers like cotton will keep you dryer. When working out, look for athletic gear that whisks moisture away. Dressing in layers always helps too.

 

1. Change your bedding. If night sweating interferes with your sleep, look for sheets made from more absorbent materials. One hundred percent cotton sheets may keep you more comfortable than silk or flannel.

 

1. Talk with your doctor. An estimated three percent of the population suffers from excessive sweating called hyperhidrosis. Your doctor can suggest treatments like prescription strength antiperspirants or even surgery. In rare cases, heavy sweating can be a warning sign for infections or other conditions. It's also common for women to sweat more during menopause.

 

Careful washing and simple lifestyle changes may enable you to avoid any unpleasant or embarrassing wetness and odor. If home remedies fail to work, talk with your doctor about additional steps you can take.

What Every Woman Needs to Know About Tight Calves

 

Many women have strong calves, but that firmness can also make your muscles short and tight. Flexibility training will loosen up your lower legs, as well as get rid of aches and spasms that cause discomfort and interfere with daily activities. Learn how to keep your calves in tip top shape.

 

Benefits of Keeping Your Calves Fit

 

1. Strengthen your legs. Your legs make up much of your body. When you have muscular legs, you burn more calories, even when you're sitting down. You'll also boost your energy levels and perform better at many sports, such as tennis or volley ball.

 

1. Enhance your posture. Tight calves can get in the way of your heels hitting the ground naturally as you walk. Staying limber promotes good posture and a healthy gait.

 

1. Avoid injuries. If you have fit calves, you can reduce the risk of falling down or getting a leg cramp while swimming. You're also less likely to tear tendons and other tissue when your calves are flexible.

 

Stretches that Target Your Calves

 

1. Do calf raises. Traditional calf raises deliver an effective stretch. Rise up on your toes, and then lower your heels to the ground. Hold onto a chair if you need support. You can intensify the exercise by doing one leg at a time.

 

1. Lean against a wall. Another favorite is the runner's stretch. Stand up and place both of your hands against the wall. Keeping your body at arm's distance from the wall, move one foot behind the other. Then, bend your front leg forward and hold the stretch. Switch legs and repeat.

 

1. Grab a towel. Lie flat on your back with your legs in the air. Reach your arms up and wrap a towel or strap around one foot. Take turns pointing your toes up and then bending from the ankle. Raise your heel and lower your toes toward your shin. Repeat on both sides.

 

1. Practice downward dog. The best known yoga pose, the downward dog, gives your calves a solid workout. If you have trouble doing the full position at first, try lowering one heel to the ground at a time.

 

Other Activities to Tone and Protect Your Calves

 

1. Eat right. All of your muscles require certain nutrients. Eat a diet rich in vitamins, magnesium, potassium, and calcium.

 

1. Drink plenty of water. Adequate water is also vital for calves and other muscles. Aim for at least 8 glasses of water per day from liquid and food sources.
2. Avoid overexertion. Fatigue can be hard on your calves. Schedule time to warm up, and increase the intensity of your workouts gradually.

 

1. Play sports. Any game that involves running and jumping will shape up your calves. Gentle walks are good, too.

 

1. Treat spasms promptly. Home remedies are enough to deal with most charley horses. Discontinue a stretch or any activity you started before the cramp hit. Massage the area with your fingers.

 

1. Talk with your doctor. Consult your physician if you experience frequent cramps or soreness. Your health team can rule out more serious causes and help you find relief.

 

1. Wear flats. Too much time in high heels can shorten your calves for good. If you wear heels at work, change into flats for your commute and while you're alone at your desk.

 

1. Buy new boots. Similarly, some boots put too much pressure on women's calves. Look for stretchy fabrics or wider styles. Consider shoe boots or styles that rise no higher than your ankles.

 

Calves get a serious workout each day just from carrying your body weight as you walk around. Keep them flexible, as well as strong. You'll wind up with healthier legs, as well as fewer aches and cramps.

Are You Ever Nervous about Talking with Your Doctor?

 

If you want to receive appropriate medical care and learn how to follow through on your doctor's recommendations, clear communications are essential. However, that's easier said than done.

 

The typical office visit is growing shorter. Your doctor will probably see you for 15 minutes or less, and electronic records are replacing some of the discussion that used to occur face to face. On top of that, there may be strong emotions and embarrassment that go along with any disturbing symptoms.

 

As a patient, you can learn to talk with your doctor more effectively. Try these suggestions for choosing a physician you'll feel comfortable with, and communicating with them.

 

Choosing Your Doctor

 

1. Check social media. Take a look at your doctor's Twitter feed or Facebook page for a preview that may suggest their personality and approach. Many health professionals use social media to educate their patients and answer common questions.

 

1. Evaluate online ratings. Internet services are now rating pediatricians as well as restaurants, and the criteria usually includes being friendly and easy to talk with. Just remember that these are opinions rather than facts. You may want to consult additional sources like referrals from friends and other health care providers.

 

1. Focus on the team. Pay attention to how your doctor interacts with colleagues as well as you. Some studies suggest that up to 80% of serious medical errors are caused by miscommunications between caregivers.

 

1. Take action. Most of all look for a physician who encourages your engagement. Do they speak with you respectfully and value your input?

 

Communicating with Your Doctor

 

1. Set priorities. Given how short doctor visits are today, ensure you squeeze in the main issues before you leave. Focus on your back pain instead of trying to deal with a whole laundry list of experiences.

 

1. Volunteer information. Your doctor may be as hesitant as you to bring up sensitive subjects like losing weight or quitting smoking. Share any details that could be relevant to receiving the treatment you need.

 

1. Ask questions. More than 65% of medical schools now teach communications, but some practitioners still tend to speak in lectures. Asking questions creates a discussion and clarifies your concerns.

 

1. Sum it up. Restating what your doctor said is an effective way to show whether you really understood each other. Try giving a quick recap before you walk out the door.

 

1. Start a journal. Keeping a journal can help you to think straight when you're dealing with complicated medical information and strong emotions. Write down your symptoms and any events you want to talk about.

 

1. Take notes. Jot down what your doctor tells you. Use a notepad or your phone. Some practitioners may even let you record the sessions.

 

1. Accept uncertainty. Encourage your doctor to be candid by letting them know that you can handle the truth. You may be able to avoid unnecessary tests and prescriptions that are unlikely to provide clear cut answers or significant relief.

 

1. Discuss risks. Most procedures have risks as well as benefits. Be polite but firm about needing to hear the full picture.

 

1. Bring support. If you're nervous about going to the doctor's office alone, take along someone you trust like your spouse or a friend. Patient advocates can also facilitate discussions between you and your doctor. Your employer may have an employee assistance program or you can contact groups like the American Cancer Society.

 

Skillful communications can turn you into an engaged patient who makes sound health decisions for you and your family. When you're knowledgeable, assertive, and courteous, you help your doctor to provide you with the best quality care possible.

Secret to Long Life: Learn How to Eat for Longevity

 

Average life expectancy in the United States is 78.8 years, but you could beat the odds depending on what you eat. Experts agree that genetics and lifestyle help to determine how long you'll live, and diet plays a major role.

 

Take some Pacific Islanders or Seventh Day Adventists for example. Cultures with Mediterranean or plant-based diets tend to have more centenarians and lower rates of heart disease, high blood pressure, dementia, and other conditions.

 

If you'd like to celebrate your 100th birthday or just work at feeling more lively for however many years you have left, take a look at what's on your plate. Study these suggestions for eating for longevity.

 

Food Choices to Help Increase Longevity

 

1. Consume more vegetables and fruits. The mainstay of a healthy diet is loading up on vegetables and fruits because they're usually high in nutrients and low in calories. Aim for 5 to 10 servings each day.

 

1. Eat less meat. Many centenarians eat little or no meat. When they do, it's usually limited to portions of about 3 to 4 ounces once a week.

 

1. Avoid sugar. Added sugar goes by many names but they all add up to empty calories and increased triglycerides. Try cutting back gradually and switching to healthier treats like fruit and nuts.

 

1. Go fish. Despite warnings about the safety of seafood, the FDA and other sources say that the benefits of eating fish outweigh any potential disadvantages. Most adults are advised to eat fish at least twice a week.

 

1. Try tofu. Soy products are another form of lean protein. You can find soymilk, tofu, and tempeh in most supermarkets now.

 

1. Count beans. Beans deserve more respect. They're cheap, versatile, and very popular with centenarians. If you think you dislike their taste, experiment with new recipes or visit a well-regarded vegetarian restaurant.

 

1. Build up your bones. It's natural to lose muscle and bone mass as we age, but the foods you eat can slow down the process. In addition to lean proteins, eat foods rich in calcium and vitamin D, like dairy products and fortified cereal.

 

Other Choices to Help Increase Longevity

 

1. Develop support. Good food deserves to be shared. Create a sense of community by eating together with family and friends. Enjoy small talk and profound conversations.

 

1. Take naps. Rest between meals. If you're unable to sleep enough at night, take a 30 minute nap during the day.

 

1. Limit alcohol. Moderate drinkers tend to be healthier. Experts recommend up to one drink a day for women and two for men.

 

1. Control portions. Your body burns calories more slowly as you grow older, so adjust your portions accordingly. Age-related weight gain is common, but not inevitable if you deliberately eat less.

 

1. Stay active. Many centenarians have never had a gym membership, but they incorporate physical activity into their daily routines. Leave your car in the garage so you can walk and bike more. Start a vegetable garden or do household and yard chores manually, like hanging clothes out to dry and cutting grass with a push mower.

 

1. Find your purpose. It's easier to manage stress when you feel fulfilled on a deeper level. Explore your spiritual side and engage in meaningful work at the office or on your own time. Cultivate a sense of gratitude and generosity.

 

Your diet is one key to enjoying a longer, happier, and healthier life. Focusing on whole foods, in addition to spiritual and social connections, can help you stay fit, and maybe even extend your lifespan.

Say Goodbye to Water Retention

 

Usually you want to hold onto a good thing, but water may pose an exception to the rule. While staying hydrated supports good health, water retention or edema makes you bloated and uncomfortable.

 

Find out more about the causes and symptoms of edema. Take this crash course on water retention.

 

Understanding Water Retention:

 

1. Spot the symptoms. Puffiness and swelling are among the most obvious signs of retaining water. You may notice bloating in your abdomen, as well as your legs, feet, and face. Your clothes feel tighter than usual, and you may lack energy.

 

1. Understand the causes. Women often experience edema during pregnancy or menstrual periods due to the related hormonal changes. Other common causes include long periods of inactivity, a diet high in sodium, or taking certain medications. Heredity can also play a role.

 

1. Seek appropriate medical care. Water retention is usually harmless, but there are times when you need to see your doctor right away. Persistent or severe symptoms could be a sign of more serious conditions such as blood clots.

 

Using Diuretics Safely:

 

1. Talk with your doctor. Simple lifestyle changes are usually all you need to eliminate excess water, but diuretics or water pills that help your body to urinate more may be needed in some cases. It's important to consult your doctor before taking such medications in order to avoid adverse side effects.

 

1. Try natural remedies. Some common foods and herbs have diuretic properties, and they're usually gentler than supplements. Ask your doctor about any potential interactions, and if they approve, you may want to experiment with drinking dandelion tea or whipping up a batch of fresh basil and parsley pesto.

 

1. Lose weight safely. Diuretics can be an appropriate course of treatment for edema, but there are more effective and less risky ways to slim down. Losing water weight can lead to dehydration, and you're likely to gain the weight back quickly. Focus on building up muscle and reducing your body fat instead.

 

Other Treatments for Water Retention:

 

1. Cut down on salt. Salt helps to balance fluid levels inside and outside of the cells that make up your body. Too much salt can overburden your kidneys, so check the labels on processed food, and spice up your meals with other flavors like pepper or garlic.

 

1. Eat more magnesium. Magnesium reduces water retention. Good sources include leafy green vegetables, nuts, and whole grains.

 

1. Increase your potassium levels. Potassium is another helpful mineral. You can find it in foods like potatoes, salmon, and yogurt.

 

1. Try vitamin B-6. This group of related vitamins has been shown to relieve edema and other symptoms of premenstrual syndrome. Take supplements or snack on bananas.

 

1. Stay active. Desk jobs and long flights can aggravate water retention. Take frequent breaks to stretch and walk around. Work out for at least a half hour at least 3 days a week.

 

1. Raise your feet. Just lifting up your feet can help keep water from pooling in your lower body. Prop them up on a pillow or footstool.

 

1. Wear compression stockings. Visit an athletic wear shop or browse online to find compression socks and leggings. Their tight fit squeezes fluids up and out of your legs and feet.

 

1. Drink more water. You might think that drinking less water would relieve your bloating, but think again. When you consume more fluids, your body is less likely to retain them for long.

 

1. Keep a diary. If you're unsure about why you're retaining water, write down what you're experiencing. That way you can see how your activities affect your symptoms.

 

Prevent water retention by eating a balanced diet low in salt and exercising regularly. Talk with your doctor if your symptoms persist or you have additional questions.

I immediately seek medical advice when my body sends me a warning sign.

 

I am in tune with my body. Aches and pains are my body’s way of communicating over-exertion or distress to me. When I feel something is wrong, I immediately seek the advice of my health professional.

 

I speak to my health professional promptly because early detection is the best way to prevent illness. My health professional can run tests and eliminate scenarios for me when I visit the office.

 

The sooner I go into the office and get a clearer understanding of my symptoms, the better I feel. By asking questions and getting answers, I am empowered with knowledge. Seeking medical advice helps calm my fears and uncertainty. 

 

When I seek medical attention, I do it out of responsibility rather than out of fear. I am setting the example for my children of how to take care of themselves. While I am certain that my body is healthy, I owe it to myself and my family to speak to my doctor.

 

I use the information from my health professional to educate myself in regards to the matter. Conducting my own research about my health is essential to my peace of mind.

 

My family deserves for me to be my best. I deserve to be healthy and strong so that I may enjoy my time with my family to the fullest. I seek the advice of my doctor immediately, without tarry, because I want to live a life with no regrets. 

 

Today, I choose to listen to the message my body is sending me. I value my health and honor my Creator by being a good steward of the body I have been given.

 

Self-Reflection Questions:

 

1. Have I been ignoring my body's signals?
2. When was the last time I went to the doctor?
3. Why is it important to visit the doctor promptly when something is wrong?

I am firmly committed to staying active and healthy

 

I remain lively and fit because I am dedicated to me.

 

Being dedicated and committed to my health assures me that I will remain healthy and active throughout my life.

 

I appreciate and enjoy the conviction to eat healthy foods and exercise my body and mind. I also make sure I relax and de-stress. These are all measures I take to ensure I stay active, healthy and happy.

 

I have a set schedule that includes an exercise regimen and proper foods to give me plenty of energy. I feel stronger when I exercise and I feel better when I have a balance of nutrients in my body. I enjoy feeling good and I deserve to be healthy.

 

Sometimes it is difficult for me to go to the gym when I really would rather stay home, but I let go of these feelings because I am committed to myself. It is through this commitment that I ensure a better me.

 

Today I choose to remain committed to myself and to my regimen of exercise and nutrition. I let go of the urge to skip my schedule. I let go of my urge to eat unhealthy foods. When I dedicate myself to my commitments, I know that I will enjoy a healthy and active body for a long time.

 

Self-Reflection Questions:

 

1. Have I allowed negative thinking to get in my way of my commitment?
2. Have I dedicated myself to daily exercise?
3. Am I committed to eating healthy foods?

5 Life Skills That Help You Age Well

 

Researchers at University College London identified 5 life skills that work together to promote wellbeing as we age.

 

Before looking at the actual list, there are 3 major points to keep in mind:

 

1. These skills act in concert. You need each of them to be successful and happy. 

 

1. These skills can be cultivated. Adopt a growth mindset instead of believing that you're stuck with a fixed supply that can't be changed.

 

1. These skills can be developed at any stage in life. If you're already in your golden years, there's still time to make positive changes. If you're younger, you can benefit from having an early start.

 

By now, you're probably wondering what skills made the list. Take a look at these science-backed recommendations for the ingredients you need to build a brighter future, and learn how you can cultivate these life skills.

 

1. Conscientiousness

 

* Pursue goals. Set goals that are challenging and feasible. Break big projects down into smaller steps and evaluate your progress. Enjoy the journey and celebrate each success so you keep your morale and motivation high.

 

* Get organized. Eliminate clutter, simplify your routines, and approach your work systematically. You'll reduce stress and accomplish more.

 

* Fulfill promises. Earn a reputation for living up to your word. Your relationships and self-esteem will grow stronger.

 

1. Emotional Stability

 

* Accept your feelings. The first step in managing your emotions is to embrace them. Be compassionate with yourself so you can acknowledge what you're feeling and make rational choices about how to respond constructively.

 

* Care for yourself. Keep yourself in top shape. Eat a nutritious diet, exercise regularly, and sleep well.

 

* Be mindful. Focus on the present moment. Engage fully with whatever you're doing right now.

 

1. Determination

 

* Avoid distractions. Turn off the TV and limit the hours you spend browsing online. Stay focused on your priorities and how you can make your dreams come true.

 

* Overcome obstacles. Evaluate self-limiting beliefs and replace them with more encouraging self-talk. Learn from setbacks and delays.

 

1. Control

 

* Leverage your strengths. Understanding your strengths and how to apply them makes you more powerful and resilient. Figure out what you're good at and what you like to do. 

 

* Slow down. When you're planning your schedule, give yourself adequate time to complete each task, and take a breather in between. If you're feeling rushed, pause and reconsider your options.

 

* Manage impulses. Consider the long-term consequences of your actions. Be willing to set aside immediate gratification in favor of more substantial gains. If you're about to give in to temptation, shift your attention elsewhere. It may be easier to resist eating a cookie or making an unkind remark 5 minutes from now.

 

1. Optimism

 

* Count your blessings. Be thankful for what you have and express your gratitude. Keep a journal for recording happy events and kind actions you might otherwise forget about. Let others know about the positive difference they make in your life.

 

* Seek support. It's easier to have confidence in yourself and your future when you know that you have your loved ones on your side. Put aside time to nurture family bonds and close friendships. Ask for help when you need it and be ready to return the favor.

 

* Deepen your faith. Spiritual beliefs offer strength and comfort even during difficult times. Adversity teaches you to have greater compassion for yourself and others. Connecting with the divine helps you to put events into perspective and remain hopeful.

 

Increase your share of conscientiousness, emotional stability, determination, control, and optimism. You'll soon enjoy greater health and well-being, and sustain those gains for the rest of your life.

I am dedicated to my physical health

 

My health is paramount to me. I know that staying in good shape and eating right are the keys to longevity. And I want to live a long, happy life. Therefore, I take care of my body in every way that I can.

 

When I get up in the morning, I remind myself that now is my opportunity to start my day off right. With this in mind, I choose healthy breakfast foods with a balance of protein, fats, and fresh fruits. Eating this way makes me feel energized and helps me reconnect in a positive way with my body.

 

As I pack my lunch for the day, I am sure to include plenty of healthy food. I may allow myself a small treat, too, but I ensure that I have sufficient amounts of nourishing foods to see me through my day.

 

For me, snacks are also an important part of eating well. They keep my metabolism high and get me through the hours between meals. Because I know I am likely to snack at work, I pack some healthier goodies for myself each day. This helps to ensure that I avoid the candy and soda machines at work, which are full of empty calories.

 

In addition to eating right, I stay physically fit. This means designating specific times for exercise each week. Some weeks, I can fit in several hours. On other weeks, I can only exercise for half an hour. Either way, I make a point of setting aside time for fitness.

 

Today, I recommit myself to my physical health. I am grateful for all the things my body does for me and I work hard to keep it running well. 

 

Self-Reflection Questions:

 

1. In what ways do I currently tend to my physical health?
2. In what ways can I take better care of myself, physically?
3. If I have challenges making time for exercise, what seems to stand in my way?

Get Rid of Dry Scalp Once and For All

 

Dry scalp can be really irritating as well as unsightly. It's easy to get frustrated with something that doesn't seem to want to disappear!

 

As someone who's suffered from dry scalp, you probably are looking for any help you can get to correct it. The good news is that with a few adjustments, you can actually get rid of dry scalp once and for all. By making some simple changes, you'll receive the relief you've been seeking.

 

Practicing these habits will get you started on the road to recovery:

 

1. Moisturize regularly. Adding moisture to your hair from external sources helps! It's a good way to replace the scalp's lost moisture.

 

* There are lots of oil-based products that allow the moisture to last. However, not everybody is a fan of that oily feel.

 

* Leave-in conditioners are available to help maintain moisture overall. Just be careful that the one you use doesn't leave unsightly flaky residue. You could easily mistake that for scalp flakes.

 

* It helps when you moisturize right before going outdoors. Excess exposure to the elements can increase dryness.

 

1. Use specialized products. If you seem to always suffer from dry scalp, seek special treatment. There are specialized products on the market that help to combat this condition.

 

* If your hair is unprocessed, stick to shampoos and conditioners for natural hair. The products for processed hair tend to be a little harsher.

 

* Vitamin-enriched products help to give your scalp the nutrition that your diet doesn't.

 

* Check in with your dermatologist to determine what's best for you. Your body could very well be rejecting a specific chemical found in hair treatments.

 

1. Keep hair and scalp clean. A clean scalp is usually a flake-free scalp! At least for a few days. As such, it may suit you to wash your hair a few times each week.

 

* Avoid scratching your scalp if it starts to itch. Scratching usually causes irritation and subsequent flaking.

 

* When you wash, try not to heat style. The heat from dryers and flat irons tends to dry out the scalp.

 

* If you break a good sweat when you workout, you're a prime candidate for regular washes. Sweat is definitely not the moisture your hair needs!

 

1. Stay hydrated. Believe it or not, the cause of your dry scalp could be right in front of you. Are you diligent when it comes to drinking water? If not, that might be the answer to your dilemma!

 

* About 80% of the body is made up of water. So it's absolutely important to keep it hydrated. All bodily functions work at their prime when you're hydrated.

 

* Try to drink the recommended 64-80 ounces of water each day. If you break it up, it may not seem as daunting.

 

* Get some nutrition into your hydration regimen by having fruit. Water-based fruit like watermelon gives you added nutrients.

 

1. Leave the stress behind. Your dry scalp may be due to stress! Stress can be a major cause of physical ailments including dry scalp. 

 

* Maintain consciousness about the stressors around you. Recognize them and develop a plan to limit their impact on you.

 

* Make enough time for relaxation and meditation. This helps to restore balance and provides stronger mental resources to handle tough situations.

 

You can probably do more about your dry scalp than you think. Take these steps to start heading in the right direction. Control the factors that could be contributing to your unwanted dry scalp. With a little luck, you'll be free of those flakes before you know it!

My body heals quickly and easily

 

My body deals quickly and effectively with any illness or injury. The healing capacity of my body is virtually unlimited. I recover quickly when there is an anomaly in my body.

 

I rarely get sick. Those few times I am sick, my immune system quickly deals with the challenge to my health. I feel better sooner than expected and recover fully feeling better than ever. My body amazes me.

 

My body is resistant to injury. I am unharmed by incidents that would harm most other people. I may suffer an occasional injury, but my body knows what to do. It calls upon its vast resources and repairs the injury.

 

My body intuitively knows the best way to deal with sickness and injury.

 

I support my body's efforts to heal by getting enough rest. I avoid overextending myself. I know when I need to slow down and take care of my body. The nutritious food I eat gives my body the building blocks it needs to make important repairs.

 

I give my health the attention it deserves. My body does an excellent job of taking care of itself. I am fortunate to have a body with such wisdom and capabilities.

 

Today, I allow my body to heal naturally. I get the rest my body requires and only eat nutritious foods. I make my health a priority.

 

Self-Reflection Questions:

 

1. How much sleep do I get each night? Is it enough to maximize my health?
2. Am I eating properly? How could I eat even better?
3. Am I making my health a priority? What can I do to strengthen my health?

I motivate myself to exercise regularly and keep in motion

 

I am a winner with my stress-relieving exercise plan. There are no excuses for me because I know that my routine has been helpful and needs to continue.

 

I have conquered and dismissed the idea that exercise is a chore. I have mastered the regimen of staying fit. Fitness is no longer a luxury for those who can afford it, but a necessity that enables me to live a long and full life.

 

I view the hard-breathing activity now as a part of a stress-free life, and it feels so good to use it each day to clear my mind.

 

I am now in charge of my physical destiny and I realize the tremendous benefit that my mind receives with each workout.

 

The world is not totally aware of this amazing gem, but I have made up my mind to stand out from the crowd. I choose to be strong and healthy so I may live a healthy and vibrant life.

 

I am on a positive path and I will persist on my life journey. I don't seek to impress, but rather, I do this for me!

 

My mind is made up and I want to spread the word that exercise is the best gift you can give to yourself. I reluctantly accepted it, but I am so glad I did.

 

Self-Reflection Questions:

 

1. Have I made the firm commitment to exercise regularly?
2. How will I continue to be motivated?
3. How can I encourage others?

16 Healthy Habits to Form Before Your Next Birthday

 

You can have more to show for your birthday than cake crumbs and burnt candles. Let each annual celebration serve as a trigger to develop habits that contribute to a longer and healthier life. Take a look at these suggestions to help you get started.

 

Habits to Enhance Your Mental Health

 

1. Let go of expectations. While many events may be beyond your control, you can decide how to respond to them. Welcome whatever comes your way and use your experiences to learn and grow.

 

1. Give generously. Focusing on others brings more happiness into your life. Share your time, expertise, and possessions.

 

1. Practice forgiveness. Take a load off your mind by giving up any grudges or resentments. Wish others well even when you disagree with their actions. Show compassion for yourself as well.

 

1. Develop a hobby. Put your leisure time to good use. Learn how to play a musical instrument or speak a foreign language.

 

1. Communicate directly. Express your true thoughts openly and tactfully. Offer constructive feedback. Ask for what you want and need. Your courage will help others to do the same.

 

1. Deepen your relationships. Concentrate on the quality of your relationships. Make time for family dinners and meaningful conversations with old friends. Pick one acquaintance you want to know better and invite them to lunch.

 

1. Look on the bright side. List the things you are grateful for, and start each day by giving thanks for your blessings. When you're feeling challenged, think of what you have to gain.

 

1. Meditate and pray. Take care of your spiritual side. Follow your faith tradition or invent rituals that are meaningful for you.

Habits to Enhance Your Physical Health

 

1. Exercise regularly. Keep your body strong and limber. Aim to work out for at least a half hour three days a week. Find a variety of activities you enjoy so you'll stay motivated.

 

1. Move around. Build more physical activity into common tasks. Stand up when you talk on the phone. Climb the stairs instead of riding the elevator.

 

1. Sit up straight. Good posture requires no extra time out of your busy schedule. Straighten your back, lift your head, and lower your shoulders. You'll instantly feel more alert, and protect yourself from back pain.

 

1. Sleep well. Your body needs good quality sleep and rest to keep running efficiently. Go to bed and wake up on a consistent schedule.

 

1. Eat a balanced diet. Stock up on nourishing whole foods. Fill your plate with fresh vegetables and fruits, lean proteins, and healthy fats. Cut back on processed foods that are full of sugar and empty calories.

 

1. Apply sunscreen. Put on your sunscreen year round instead of saving it just for summer. Reapply it if you've been sweating or swimming.

 

1. See your doctor. Ask your physician what lifestyle changes would have the greatest impact for you. Maybe you want to quit smoking or lose weight. Maybe you want to manage your diabetes or reduce your risk for osteoporosis.

 

1. Manage stress. Stress affects our bodies as well as our emotions. Chronic stress can lead to inflammation which is associated with many conditions, from headaches to heart disease. Find effective ways to relax, like listening to classical music or playing with your dog.

 

Look forward to growing older. Stop counting your grey hairs and start counting how many positive changes you can make to your daily routines. Turn each birthday into an opportunity to enhance your mental and physical wellbeing.

Don't Buy Another Frozen Dinner Until You Read This

 

Convenience may be the first thing that comes to mind when you think about frozen dinners, but a recent study suggests there's more to it. On the other hand, whatever your reasons for buying a meal in a box, there are probably more nutritious choices.

 

Researchers from the University of Minnesota and Duke University decided to find out why processed foods are so popular with parents, considering they're usually higher in calories, sugar, salt, and saturated fats than natural foods. While 57% of the participants said they were trying to save time, they had other reasons as well.

 

About half said their families liked frozen dinners, about one-third said they wanted their kids to be able to help prepare meals, and about one-quarter thought they were saving money. Researchers also discovered that many adults lacked confidence in their cooking abilities.

 

Fortunately, there are simple solutions that make whole foods as simple as a frozen pizza. Before you buy another TV dinner, read this.

Master Simple Cooking Skills

 

1. Microwave it. Your microwave can handle a lot more than popcorn. It cooks vegetables almost as well as steaming because it needs minimal water and time. Heating up leftovers is also a breeze.

 

1. Shop frozen foods. You can still visit the frozen aisle for ingredients like vegetables and fruit. In fact, frozen produce often has more vitamins than fresh items that have spent a long time in shipping.

 

1. Make one pot meals. Soup and casseroles can use up whatever you have on hand in your kitchen without trying to coordinate multiple procedures. Plus, you only have one pot to clean.

 

1. Eat more fish. Most experts recommend eating fish at least 2 to 3 times a week. That's easy once you realize you can often grill it or bake it in 10 minutes or less.

 

1. Teach your kids. Encourage your children to develop healthy eating habits with age appropriate tasks. Even toddlers can shred lettuce or help set the table.

Save Time and Money on Healthy Meals

 

1. Try beans and legumes. Beans, lentils, and peas are packed with protein, and amazingly versatile. They're also a great bargain, especially if you purchase them in bulk.

 

1. Buy generic. Compare the store brand unsweetened breakfast cereal with the pricier options. You may find that you and your family like it just as well.

 

1. Shop around. There can be a huge price difference on the same items at different markets. Plus, many whole foods have a short shelf life so you can get salad greens at half price if you're using them the same day.

 

1. Stock up on sales. Do you love saffron and extra virgin olive oil? Buy expensive items when the prices are reduced. Just be sure you'll be able to use them before they reach their expiration date.

 

1. Eat less meat. There are plenty of protein sources less expensive than steak. In addition to beans and legumes, consider dairy and soy products.

 

1. Cook in batches. One big time-saver is preparing multiple meals at once. Freeze the leftover lasagna or chili for future quick dinners or lunches.

 

1. Skip cooking. A balanced meal can be assembled rather than cooked. How about hummus with pita triangles and cut vegetables or a salad with sunflower seeds or thawed shrimp?

 

An occasional frozen dinner is fine, but making whole foods the mainstay of your diet will provide more balanced nutrition for you and your family. In fact, the more you eat natural foods, the more you'll start preferring them to processed fare.

Why Are You So Irritable? Learn These Common Causes

 

Do you feel irritated and annoyed by everything that surrounds you? Irritability can be a serious challenge, but understanding its causes can help you find a solution that brings you relief. 

 

Consider these causes:

 

1. Low blood sugar. Hypoglycemia, also known as low blood sugar, can make adults and children irritable.   

 

* Low blood sugar levels can be caused by diabetes, medications, or stress. In addition, forgetting to eat or not eating enough food can trigger the issue.

 

* You can raise your blood sugar level back up by eating carbohydrates or taking medications. 

 

1. Dehydration. Dehydration can change your mood quickly and make you frustrated. 

 

* Not drinking enough water can affect your body and your mind. Even cases of mild dehydration can lead to mood swings and irritability. 

 

* This issue can be solved by staying hydrated throughout the day. 

 

1. Stress. Stress can make you feel angry, frustrated, and upset. Practice regular stress-relieving activities like yoga or meditation to help keep stress from building up inside you. 

 

1. Anxiety disorders. Irritability can be a sign of an anxiety disorder. Talk to your doctor if you suspect this is the cause and seek treatment. Anxiety disorders have multiple symptoms, but feelings of frustration and anger are common. 

 

* Post-traumatic stress disorder is another common issue that has irritability as a symptom. 

 

1. Alzheimer's disease. Patients who have Alzheimer's disease often feel irritated and angry.  

 

* Personality changes are a large component of the disorder, so patients frequently have mood swings. Irritability is a common issue that presents itself throughout the disease. It's important to discuss your concerns about Alzheimer's disease with a doctor. 

 

1. Hormonal changes. As bodies age, hormones can shift and change. Both men and women can experience hormonal changes. However, this issue is more frequently seen in women.

 

* In women, menopause and premenopause can create mood swings and feelings of frustration. Premenstrual syndrome is another culprit that can cause irritability. 

 

* Consult with your doctor about various treatments for hormonal changes. Various treatments can include natural remedies, supplements, medications, and lifestyle changes.  

 

1. Hyperthyroidism. Thyroid issues can create feelings of irritability among other symptoms. 

 

* A thyroid that is not working properly can make you feel angry, frustrated, nervous, and anxious. Thyroid disease has a large impact on mood and can affect your mind. 

 

1. Caffeine withdrawal. If you decide to stop drinking coffee or eliminate other sources of caffeine, then be prepared for the symptoms of withdrawal. One of the most common symptoms is irritability.  

 

* To avoid feelings of irritation and frustration, you may want to gradually reduce your caffeine intake over time. Instead of going cold turkey, eliminate it slowly. 

 

1. Depression. Although it's not a symptom that is often associated with this disorder, irritability can be a sign of depression. Other symptoms such as sadness and withdrawal are more common, but irritability shouldn't be ignored. 

 

* Irritability is more frequently seen as a symptom of depression in teenagers and young children. They may have trouble expressing themselves, so frustration is high. 

 

* Researchers have documented cases in children and teenagers that reveal they may not have sadness as a symptom. Instead, they try to express their depression through anger and irritability. It's important to discuss all of these symptoms with your doctor and seek help.   

 

Irritability doesn't have to control your life, and you can change it. After you understand the causes, you can work on eliminating them.

Mind Strategies that Encourage a Healthy Lifestyle

Although you must follow through with certain behaviors when you’re seeking to
live a healthier life style, many experts believe that healthy behaviors have their
roots in your mind.

Consider these mind strategies to galvanize your efforts for a healthy lifestyle:

• Think about the connections between a healthy lifestyle and a happy life
  • Make it a personal goal to become physically and emotionally stronger
  • Recognize your prior life successes
  • Consider what’s good and positive about your life right now
  • Realize that you can enjoy the flavors and foods you want in moderation
  • Live life consciously
  • Have faith and confidence in yourself
  • Take it one day at a time
  • Renew your commitment to your own health each day

 

 

How to Make the Most of Your Bedtime

 

There's more to a productive bedtime than brushing your teeth and putting on your pajamas. Most people waste the time between dinner and retiring for the evening. Learning to make the most of this time can be the difference between having a great day and a poor one.

 

It can also determine whether or not your achieve your goals.

 

You might be tired from work and just feel like lying on the couch and watching televisions. But that is the perfect recipe to ensure that you continue living this same day over and over.

 

Using the time before you retire for the evening can make a huge difference in your life.

 

Consider these tips to make the most of your evenings and get more from your life:

 

1. Avoid eating after dinner. There's a ton of evidence that snacking after dinner increases the odds of being overweight and having health issues. You'll sleep better and feel better in the morning if you avoid eating between dinner and breakfast.

 

1. Review your goals. You can even do this in bed before you fall asleep. Spend a few minutes reviewing your goals to keep them fresh in your mind. Ever notice how you forget your New Year's Eve resolutions after a couple of weeks? That can't happen if you review your goals each evening.

 

1. Read something that enhances your life. We're not talking about Harry Potter 17. This is something that will help with your career, relationships, hobbies, or an intellectual pursuit. Avoid going to sleep before you've learned something new that day. What have you learned today?

 

1. Avoid drinking before bed. Try to avoid any liquids within two hours of your bedtime. You'll just increase the likelihood of needing to get up in the middle of the night. A full night of interrupted sleep has no substitutes.

 

1. Plan for the following day. Plan what you're going to do the next day. Jot down a quick list of your most important tasks. You won't spend the first hour of the workday wondering what you should do first.

 

1. Practice a skill. It's amazing what you can accomplish over time with just a few minutes each evening. You might take 15 minutes to master a few guitar chords, work on your pull-ups, train your dog to stay, learn three new words in French, or master drawing with pastels.

 

1. Meditate. Meditation can be a great way to wind down for the evening. It quiets the mind and provides a healthier perspective on life. Grab a book at the library and learn how to meditate effectively.

 

1. Take a walk. Non-strenuous exercise can improve your sleep. Getting a little exercise doesn't hurt either. Enjoy the solitude of walking alone or take someone along. It can be a great family activity right after dinner. Chat with a few neighbors along the way.

 

These are just a few possible suggestions for making the most of your evening. Try brainstorming a few more. Use the evening to tie up loose ends and to prepare for the following day.

 

You can accomplish a lot at night as long as you are consistent and patient.

 

Avoid falling into a routine that does little to enhance your life. Get started tonight with an intentional routine that will move your life in a positive and fulfilling direction.

I make healthy food and lifestyle choices.

 

Eating healthy foods is one of the the best ways I can ensure that my good health lasts long into the future. Many ailments are caused by poor eating habits. I have excellent eating habits and enjoy my meals as much as I ever have.

 

While others might make food selections based on taste, my primary consideration is health. I know which foods are healthy and which are unhealthy. I make healthy foods the cornerstone of my diet.

 

I love the taste of good, nutritious foods. I have an aversion to unhealthy foods. I feel sick when I eat too much unhealthy food, so I avoid it.

 

I make healthy lifestyle choices, too.

 

I avoid drinking and smoking. I know that these behaviors take me away from having a healthy body. I avoid habits and behaviors that are detrimental to my health.

 

I avoid risky behaviors, such as driving too fast and promiscuity. These types of behaviors place my health at risk.

 

I get enough sleep each night. I try to go to bed at the same time each night. This is the best way to ensure that I get a good night of rest. I understand the value of sufficient sleep. Insufficient sleep compromises my health.

 

Today, I focus on healthy food and positive lifestyle choices. I avoid unhealthy and unsafe behaviors. My health is a priority for me.

 

Self-Reflection Questions:

 

1. What are my least healthy habits right now?
2. How would I feel if I stopped doing those things?
3. What are some healthy habits I could do in place of those negative habits?

Progressive Muscle Relaxation Made Easy

 

You've probably heard of progressive muscle relaxation (PMR) even if you're not sure how to go about it. After all, it does have a long history.

 

An American doctor named Edmund Jacobson published his first book about the concept in 1929 after noticing that physical relaxation helped his patients to feel calmer. Since then, advocates of PMR have been using the technique to enjoy a wide range of physical and mental health benefits.

 

If you'd like to try a simple, safe, and natural relaxation method, PMR may be for you. Learn more about PMR and what it can do for you.

 

Benefits of PMR:

 

1. Relieve stress. Anxiety and stress can make your muscles stiffen, and that can leave you feeling more tense. PMR helps to reverse the cycle, because your mind calms down when your body loosens up.

 

1. Treat insomnia. PMR can be very effective for helping you fall asleep faster and stay asleep longer. Plus, unlike many medications, it has no harmful side effects.

 

1. Manage chronic pain. PMR has had some success with various conditions, especially with relieving chronic pain. Other uses include lowering blood pressure and enhancing digestion.

 

1. Connect with your body. One of the main advantages of PMR is that it helps you to listen to your body. That means you can notice symptoms faster and respond more quickly.

 

How to Practice PMR:

 

1. Master the basics. PMR involves deliberately tensing and relaxing individual muscle groups. You squeeze each group for about 5 seconds as tightly as you can without causing pain or cramps. Then, you completely relax the muscles.

 

1. Learn the sequence. Individual instructions may vary slightly. Generally, you start with your hands and arms. Then you work downwards from your head to your feet. As you become more experienced, you may sometimes want to do shorter sessions targeting a single muscle group that is particularly stiff.

 

1. Monitor your breath. For maximum results, match your  movements to your breath. Inhale as you tense your muscles and exhale as you release them.

 

1. Slow down. Give yourself time to notice the difference between how your muscles feel when they're bunched up compared to when they're relaxed. So pause for about 20 seconds in between each muscle group. Also, give yourself a few minutes of stillness at the end of your session.

 

1. Listen to a recording. You may find it helpful to follow a recording to guide you through the sequence and pace your movements, especially when you're just starting out.

 

1. Avoid distractions. Pick a quiet and comfortable place to do your PMR. You can sit or lie down. Close your eyes or turn down the lights.

 

1. Talk with your doctor. While PMR is safe for most adults and children, there are some concerns you may want to discuss with your doctor, such as any previous muscle injuries.

 

Other Natural Relaxation Methods:

 

1. Meditate daily. Meditation is another way to calm your body and mind. Start out by observing your breath for a few minutes at a time.

 

1. Practice visualization. PIcture a setting that you find soothing and refreshing. Imagine walking on a sandy beach or sitting in a green meadow.

 

1. Do yoga or Tai Chi. If you prefer more activity, do yoga or Tai Chi. Sign up for classes at a studio or watch videos online.

 

1. Try art therapy. If you're the creative type, you may want to explore music and art therapy. Pick up a book at your local library or search for a professional therapist in your area.

 

PMR is easy to learn, and requires only about 15 minutes of practice a day to see noticeable results. Put it to work for you, and watch tension disappear.

A 5-Minute Guide to Cognitive Behavioral Therapy

 

Patients, therapists, and insurance companies often prefer cognitive behavioral therapy (CBT). It’s quicker than most other forms of psychological treatment, and a growing body of research shows that it works.

 

One of the main benefits of CBT is that it trains you to be your own therapist. You learn to change your thinking and develop more effective ways of coping.

 

In your sessions, you’ll identify distorted thought patterns and replace them with more realistic ones. As your thinking changes, your feelings become more manageable, and your actions become more constructive.

 

See how working with a therapist or trying CBT on your own could help you to lead a happier and more successful life. Study this quick guide to cognitive behavioral therapy.

 

Benefits of CBT:

 

1. Treat depression and anxiety. CBT can be used to treat many mental disorders. That includes some of the most common conditions like depression, anxiety, bipolar disorders, and PTSD.

 

1. Overcome addictions. Many recovering addicts rely on CBT to prevent relapses. Therapy can help build self-esteem and support healthier lifestyles.

 

1. Sleep well. Sleep disorders are another reason that patients use CBT. Unlike medications, therapy addresses the root causes of insomnia with little risk of dangerous side effects.

 

1. Strengthen relationships. Transforming your thinking changes the way you interact with others. You can enhance your communication skills and become more assertive.

 

1. Achieve your goals. You may be wondering if you have to have a diagnosed mental disorder to use CBT. In reality, it’s a helpful tool for personal development even if you feel like your life is mostly on track. You could use the principles to help you relax or live more mindfully.

 

How to Use CBT:

 

1. Find a therapist. A wide range of professionals can practice CBT, including nurses and general practitioners. If you want to work with a psychotherapist, ask your doctor for a referral or contact the psychological association in your state.

 

1. Prepare for your appointment. CBT focuses on the present, but your therapist will need some history. Be ready to discuss any relevant medical conditions and childhood experiences. Start thinking about your priority issues and what you want to accomplish.

 

1. Do your homework. Your therapist will probably give you assignments to do in between sessions. That could involve writing in a journal or practicing new responses to situations that you find challenging.

 

1. Accept discomfort. You might experience unpleasant emotions at first. That can be a natural and constructive part of facing fears and doubts.

 

1. Read a book. Would you rather try CBT on your own? Browse for books recommended by trusted sources like the Association for Behavioral and Cognitive Therapies.

 

Other Tips:

 

1. Take an active role. Your progress will depend on how much effort you put in. Collaborate with your therapist in setting goals. Be honest and open in talking about your thoughts and feelings.

 

1. Avoid shortcuts. CBT sounds so straightforward that you might be tempted to think that you know it already. However, results depend on taking a structured approach and applying your knowledge consistently.

 

1. Be patient. There’s a difference between quick and instant. Give your new habits time to reinforce themselves. With practice, they will feel more comfortable and become automatic.

 

1. Review your progress. On the other hand, let your therapist know if you think you’re stuck. You may find it easier to talk with someone else or you may benefit from a different approach. Keep in mind that CBT can be combined with other treatments too.

 

Psychotherapy may be more affordable and accessible than you think. With CBT, you can make progress quickly with strategies you can use at home or by working with a therapist on a schedule tailored to your individual needs.

5 BRAIN-BOOSTING FOODS FOR GREATER COGNITION

All of us want to live a life full of vitality and energy - but how many of us take time to eat a diet that emphasizes strong cognitive health?

Eating plenty of brain-boosting foods will benefit you in both your work and daily life. Keep these ideas in mind for a healthy brain!

1. 
   FISH.
   This is more of a generic food - many kinds of fish can help to support a healthy brain. Most fish contain plentiful amounts of omega fatty acids which have been shown to promote healthy cognition.
2. EGGS.
   Although many people may worry about the cholesterol levels in eggs, it’s important to remember that eggs contain a chemical called choline - which can be beneficial for helping brain chemicals.
3. LEAFY GREENS.
   Don't skip your veggies! Leafy greens are not only essential in your diet when it comes to vitamins, minerals, carbohydrates, and fiber, but they also contain active compounds that can help to limit age-related cognitive disorders.
4. TURMERIC.
   Not only can this be a very tasty and nutritious spice for your cooking, but turmeric also contains an active ingredient called curcumin that has been shown to be a beneficial antioxidant for brain health.
5. 
   NUTS AND SEEDS.
   Nuts and Seeds. Like you need another reason to chow down on almond butter! Nuts and seeds are great for cognition. An active ingredient in walnuts called polyphenic can help to reduce inflammation in the brain.

Many of these foods can be easily added to any meal to add more nutritious calories and assist in better cognition. Get cooking! Your brain will thank you!

 

 

How Lifting Weights Can Change Your Life

 

There’s more to be gained from lifting weights than you might think. Sure, you can get big muscles and kick sand in the faces of your bullies. But, there’s so much more than that.

 

There are so many benefits, both physical and psychological, from lifting weights that everyone should be doing it. If you’ve never lifted weight consistently, you’re missing out.

 

See how you can change your life by lifting weights:

 

1. Lifting weights teaches you to deal with discomfort. If you’re really pushing some iron to the best of your ability, it’s going to be physically uncomfortable. That discomfort can be useful. If you can learn how to be uncomfortable and still continue, you become a powerful person.

 

        ◦ We all face discomfort each day. It’s uncomfortable to give a speech, talk to someone new, sit in traffic, or to have difficult conversations. As odd as it sounds, lifting weights can help with all types of uncomfortable situations.

 

1. Your blood sugar levels are better controlled. Using your muscles in a strenuous way enhances your body’s ability to use glucose effectively. It increases your insulin sensitivity, too. Many type-2 diabetics are able to get off their medication by lifting weights and dropping a few pounds.

 

1. Lifting weights is great for your sleep. It’s easier to get a good night of sleep if you’re physically active during the day. Avoid getting too carried away. Insomnia is a common sign of overtraining. It’s possible to get too much of a good thing.

 

        ◦ If you’re not currently sleeping well, what could change your life more than a good night of sleep?

 

1. Your strength increases. This seems obvious, but it’s more important than you might think. After a certain age, you lose strength each year. It’s important to your health and independence for you to maintain your strength. The best way to maintain strength is to work on building it.

 

1. Lifting weights boosts metabolism and aids in weight loss. Lifting weights is more effective for controlling body weight than cardiovascular exercise. High intensity exercise continues to burn calories long after the exercise is over. Building and maintaining muscle also requires a lot of energy.

 

1. Your discipline and perseverance will increase. If you can successfully follow a weightlifting routine, you can do a lot of other things, too. It’s uncomfortable to lift weights, and many of the results come slowly. Most people are too impatient to be successful with a weightlifting routine. Be patient and you’ll see results!

 

1. Depression and anxiety symptoms are reduced. Pumping iron can be great for your mood. Studies show that you feel less depressed and anxious when you exercise regularly.

 

1. Self-esteem is enhanced. You feel better when you become stronger, leaner, and maintain an exercise routine. It’s great for your confidence and self-esteem. You just feel like a million bucks.

 

1. Bone density increases. Bone density becomes important as you age. It can be especially important to women. Putting a heavy load on your body is great for your bones and overall health.

 

1. Your posture improves. Do you slouch? Improving your strength and muscle tone can help. You’ll have fewer aches and pains, and it will be easier to stand or sit for extended periods of time.

 

Get started with a weightlifting routine today. Get help if you need to but get started as soon as possible. Remember to be patient. It will take several weeks for your body to adapt. Until that happens, it can be challenging to recover between workouts.

 

Go slowly and enjoy the process. It won’t be long before you wonder why you waited so long to get started.

I sleep soundly and deeply each night.

 

I enjoy going to bed each night because I know that I am going to have a wonderful night of sleep. I crawl under the covers and fall asleep quickly and peacefully.

 

I sleep through the night comfortably and awaken feeling refreshed and ready to take on the day. I am lucky to sleep so well.

 

I have a bedtime routine that ensures I have a great night of sleep. I avoid drinking or eating anything in the hour or two before bed. I avoid watching TV while in bed and turn off all my electronic screens well before my bedtime.

 

I have a plan for the next day before I go to bed. This way, I can avoid worrying about tomorrow.

 

I know that everything will work out as well as it can, because I have solutions in mind for all of the challenges in my life.

 

I allow life to be as it is. I am a confident and relaxed person.

 

I practice gratitude throughout the day. I avoid procrastinating. I get regular exercise. I eat a healthy diet. I handle the challenges in my life. Doing all of these things allows me to sleep like a baby.

 

Today, I am taking the necessary steps to have a wonderful night of rest. I am confident that I am going to sleep soundly and deeply tonight.

 

Self-Reflection Questions:

 

1. How would I rate my average night of sleep? What could I do to get a better night of sleep?
2. What do I think about at night? How do I think my thoughts are impacting the quality of my sleep?
3. If I slept better every night, what impact would that have on my life?

13 Habits That Are More Effective Than Brain Health Supplements

 

About 25% of adults over age 50 take brain health supplements, but there is little to no evidence that they do anything to increase memory or other mental functions. On the other hand, many simple lifestyle changes have been proven to be effective.

 

Many brain health supplements have no research to back up their claims. The few that have been studied, like ginkgo biloba, have been shown to be useless. In some cases, they can even be dangerous, especially if you take blood thinners or have certain cancers or other conditions.

 

Stop wasting money on expensive supplements that don’t work. Try these natural strategies instead.

 

Diet and Exercise Strategies:

 

1. Go Mediterranean. The Mediterranean diet has received the most attention for its ability to boost cognitive functioning. However, any plan that focuses on vegetables, fruits, whole grains, and healthy fats will probably deliver similar results.

 

1. Eat fish. While fish supplements appear to have little effect, eating whole fish has many benefits, including lowering the risk of cognitive decline. Experts recommend having at least two servings of fish per week, including fatty species like salmon and tuna.

 

1. Exercise regularly. Physical activity helps to keep your brain and body in top condition. Find a variety of activities you enjoy. If you’re 65 or older, aim to work out for at least two and a half hours each week.

 

1. Do aerobics. Activities that increase your heart rate may be the most effective. You can bike, run, or play tennis. Go for a swim if you need a low impact activity that will protect your joints.

 

1. Manage your weight. Being overweight or obese may increase the risk of some types of dementia. Weigh yourself daily and stay slim with a sensible diet and workout routine.

 

1. See your doctor. While supplements are usually unnecessary, you may need them if you have a specific deficiency. For example, being a vegetarian or having gastric bypass surgery may lead to low levels of vitamin B12. Your physician can test and treat you for such conditions.

 

Other Activities:

 

1. Sleep well. Lack of sleep or sleeping for more than 9 hours a night on a regular basis can have negative effects on brain health. Stick to a consistent bedtime that gives you 7 to 8 hours of rest. 

 

1. Keep learning. Mental stimulation conditions your brain much like lifting weights builds your muscles. There is some initial evidence that speed-processing drills that train you to recognize objects quickly may be especially productive.

 

1. Socialize. Cultivating close relationships fights dementia and can help you feel happier and live longer. Spend time with family and friends. Volunteer in your community, visit your local senior center, or join a club that matches your personal interests.

 

1. Monitor blood pressure. High blood pressure can affect your brain. Follow your doctor’s recommendations for managing your condition.

 

1. Check your hearing. Moderate hearing loss may triple your risk for cognitive decline. Get tested regularly and wear your hearing aid if you need one.

 

1. Limit alcohol. Drinking too much is harmful to your body and brain, and you process alcohol more slowly as you age. Seniors who are healthy and not taking any medications are advised to have no more than 7 drinks a week or 1 to 2 drinks during a single day.

 

1. Quit smoking. Using tobacco makes you 79% more vulnerable to Alzheimer’s disease. If you’ve tried to quit before, try again with a new combination of methods.

 

Taking a pill might seem easier than changing your lifestyle, but the natural approach is much more likely to help you stay sharp as you age.  Eat a nutritious diet, exercise regularly, and talk with your doctor about your individual concerns.

13 Habits That Are More Effective Than Brain Health Supplements

 

About 25% of adults over age 50 take brain health supplements, but there is little to no evidence that they do anything to increase memory or other mental functions. On the other hand, many simple lifestyle changes have been proven to be effective.

 

Many brain health supplements have no research to back up their claims. The few that have been studied, like ginkgo biloba, have been shown to be useless. In some cases, they can even be dangerous, especially if you take blood thinners or have certain cancers or other conditions.

 

Stop wasting money on expensive supplements that don’t work. Try these natural strategies instead.

 

Diet and Exercise Strategies:

 

1. Go Mediterranean. The Mediterranean diet has received the most attention for its ability to boost cognitive functioning. However, any plan that focuses on vegetables, fruits, whole grains, and healthy fats will probably deliver similar results.

 

1. Eat fish. While fish supplements appear to have little effect, eating whole fish has many benefits, including lowering the risk of cognitive decline. Experts recommend having at least two servings of fish per week, including fatty species like salmon and tuna.

 

1. Exercise regularly. Physical activity helps to keep your brain and body in top condition. Find a variety of activities you enjoy. If you’re 65 or older, aim to work out for at least two and a half hours each week.

 

1. Do aerobics. Activities that increase your heart rate may be the most effective. You can bike, run, or play tennis. Go for a swim if you need a low impact activity that will protect your joints.

 

1. Manage your weight. Being overweight or obese may increase the risk of some types of dementia. Weigh yourself daily and stay slim with a sensible diet and workout routine.

 

1. See your doctor. While supplements are usually unnecessary, you may need them if you have a specific deficiency. For example, being a vegetarian or having gastric bypass surgery may lead to low levels of vitamin B12. Your physician can test and treat you for such conditions.

 

Other Activities:

 

1. Sleep well. Lack of sleep or sleeping for more than 9 hours a night on a regular basis can have negative effects on brain health. Stick to a consistent bedtime that gives you 7 to 8 hours of rest. 

 

1. Keep learning. Mental stimulation conditions your brain much like lifting weights builds your muscles. There is some initial evidence that speed-processing drills that train you to recognize objects quickly may be especially productive.

 

1. Socialize. Cultivating close relationships fights dementia and can help you feel happier and live longer. Spend time with family and friends. Volunteer in your community, visit your local senior center, or join a club that matches your personal interests.

 

1. Monitor blood pressure. High blood pressure can affect your brain. Follow your doctor’s recommendations for managing your condition.

 

1. Check your hearing. Moderate hearing loss may triple your risk for cognitive decline. Get tested regularly and wear your hearing aid if you need one.

 

1. Limit alcohol. Drinking too much is harmful to your body and brain, and you process alcohol more slowly as you age. Seniors who are healthy and not taking any medications are advised to have no more than 7 drinks a week or 1 to 2 drinks during a single day.

 

1. Quit smoking. Using tobacco makes you 79% more vulnerable to Alzheimer’s disease. If you’ve tried to quit before, try again with a new combination of methods.

 

Taking a pill might seem easier than changing your lifestyle, but the natural approach is much more likely to help you stay sharp as you age.  Eat a nutritious diet, exercise regularly, and talk with your doctor about your individual concerns.

The Secret to Keeping Your Joints Comfortable in Winter

 

What do you think about when the weather turns cold? While you’re enjoying hot cocoa and holidays, you may also be concerned about your aching joints. The scientific reasons are still a matter of debate, but many adults find that arthritis symptoms increase during the winter.

 

Say goodbye to sore hands and stiff knees. You can feel more comfortable year-round. Try these simple lifestyle changes that will soothe your joints even when the temperature drops.

 

Staying Warm:

 

1. Dress in layers. Some experts believe that decreasing barometric pressure increases inflammation in your joints. Whatever the reason, you can find relief by breaking out the thermal underwear, gloves, and hats. Layering your clothes will also help you to make quick adjustments if the temperature shifts.

 

1. Apply heat. On cold nights, sleep with a heated mattress pad or an electric blanket. Warm baths and showers help too.

 

1. Limit alcohol. Hot cider sounds delicious after an afternoon on the ski slopes. However, alcohol actually lowers your body temperature while making you feel warmer. Enjoy non-alcoholic drinks or wait until you’ve been indoors a while before you imbibe.

 

Managing Your Weight:

 

1. Rethink comfort foods. Lots of winter dishes are loaded with sugar, salt, and unhealthy fats. Discover new favorites or lighten up your traditional recipes. Bake pies with less sugar and sprinkle berries on top. Put more kale and less cheese in your macaroni and cheese.

 

1. Eat winter vegetables. Green salads may look less appetizing when it’s chilly outside, but there is a wide variety of seasonal produce to enjoy. Feast on Brussel sprouts and leeks.

 

1. Exercise indoors. Most healthy adults can exercise safely outdoors in cold weather if they’re dressed appropriately. Then again, you may prefer attending yoga classes or swimming laps in a heated pool until spring.

 

1. Weigh yourself daily. It’s easy to lose track of what’s happening to your waistline when it’s buried under sweaters and long coats. Stepping on the scale each morning will help you catch any weight gain before it piles up.

 

Other Tips:

 

1. Massage your muscles. Studies show that massage can provide significant relief for arthritis symptoms. That includes treatment by a licensed therapist or using your hands or a foam roller at home.

 

1. Prevent falls. Ice and snow increase the risk of falls outdoors that can aggravate old joint injuries or cause new ones. Watch for slippery areas and wear shoes with adequate traction.

 

1. Manage stress. Daily tension can make any physical discomfort seem more severe. Make sleep a top priority and find relaxation practices that work for you.

 

1. Take vitamin D. This nutrient plays a major role in fighting inflammation. Ask your doctor if you need to take vitamin D supplements, especially if you spend less time outdoors in the sun during the winter.

 

1. Try glucosamine. Many expensive joint supplements have little to no evidence to back up their claims. One exception is glucosamine, a natural compound found in cartilage. Some studies suggest that glucosamine sulfate and glucosamine hydrochloride may be helpful in treating arthritis. 

 

1. See your doctor. There have been many positive developments in the treatment of arthritis. In addition to conventional medicine, you may want to explore acupuncture and chiropractic. Tell your doctor about any methods you use so they can coordinate the highest quality care for you.

 

Keeping warm and preventing winter weight gain are two of the most effective ways to protect your joints during cold weather. If you need more help managing your arthritis symptoms, talk with your doctor.

Should You Take Serotonin (5-HTP) Supplementation?

 

Serotonin is a neurotransmitter associated with feelings of well-being. It is also involved in learning, memory, and many other processes, including mood, anxiety, sleep, and sexual behavior.

 

Serotonin isn’t completely understood. Much of how it functions in the body is still a mystery.

 

While you can’t take a serotonin pill, there are several products available that can boost production of serotonin levels. One of the most common is 5-hydroxytryptophan, or 5-HTP, which is available over the counter in North America and the UK.

 

5-HTP supplementation can be effective for treating many ailments, but it is not without risks. Read on to see if you might benefit from using 5-HTP.

 

Boosting serotonin levels has several potential advantages:

 

1. Depression symptoms can decline with serotonin supplementation. The scientific evidence for this claim is sporadic. Several studies suggest that it is effective in helping with depression symptoms. Other studies have found little benefit.

 

1. The frequency of migraine headaches can be reduced. One of the causes of migraine headaches is believed to be low serotonin levels. 5-HTP has been shown to be quite effective in helping those that suffer from migraine headaches.

 

1. Serotonin supplementation can be a weight loss aid. Serotonin levels impact how full you feel. 5-HTP can make you feel fuller, so you eat less and lose weight. The lessening of depression symptoms may also be relevant for losing weight.

 

1. Higher serotonin levels can increase melatonin. Serotonin can be converted to melatonin, which is important in sleep. Some studies have shown that 5-HTP supplementation can decrease the amount of time it takes to fall asleep. It can also possibly increase the quality of sleep, too.

 

The potential advantages of boosting your serotonin levels is significant. If you’re suffering from any of the above conditions, trying a serotonin booster might be a good idea. However, it can be dangerous to have serotonin levels that are too high. Caution is advised.

 

There are also potential disadvantages if you choose to increase your serotonin levels:

 

1. Serotonin combines poorly with many medications. There are many medications that increase serotonin levels. Many of these are available over the counter, including many cough medicines. Combining these medications with 5-HTP can cause dangerously high levels of serotonin.

 

• Serotonin syndrome can be life threatening. The symptoms of serotonin syndrome include very high fever, seizures, muscle breakdown, tremors, dilated pupils, and diarrhea.

 

1. There can be side effects. There are several potential side effects of serotonin supplementation, including diarrhea, vomiting, abdominal pain, drowsiness, nausea, heartburn, and sexual issues.

 

• The possibility of developing EMS, or eosinophilia-myalgia syndrome, is also present. This is a serious condition that involves blood abnormalities and extreme muscle pain.

 

• Early symptoms of EMS include muscle soreness, muscle spasm, breathing difficulty, cough, fever, fatigue, tingling in the hands and feet, and joint pain.

 

1. Serotonin supplementation should not be taken for two weeks before surgery. 5-HTP is contraindicated before surgery. Pain relievers and other medications often used in conjunction with surgery can cause serotonin syndrome.

 

If you ever suffer from any side effects from a serotonin booster, be sure to call your doctor immediately. Stop taking 5-HTP or any other serotonin-related supplement if serious side effects occur. Rely on your doctor for further advice.

 

Using 5-HTP to boost serotonin levels can potentially be effective in treating weight gain, insomnia, migraine headaches, and depression. Keep in mind that when levels of serotonin are too high, though, it can be life threatening.

 

The best policy is to work with your doctor and develop a plan of action together. A serotonin booster might be just what the doctor ordered.

Read This Before You Buy a Meal Kit Subscription

 

Global spending on meal kits has grown to over $1 billion dollars annually. More than 10 million families have bought subscriptions, and about 100 million more say they're interested, according to industry statistics.

 

While meal kits may save you time shopping and provide you with ingredients your supermarket doesn't carry, there are some potential disadvantages. In addition to nutritional issues, the cost is high. Many plans charge about $70 a week for just a few meals.

 

Get the most out of your meal kit subscription. Consider these tips, along with alternative ways to make healthy eating more convenient and delicious.

 

Tips for Using Meal Kits:

 

1. Shop around. Look for plans that match your preferences and dietary needs, including any food allergies. If your schedule tends to change at the last minute, you may want to try on-demand options that will help you cut down on waste.

 

1. Buy local. Many stores are starting to carry their own meal kits. The extra time you spend food shopping may be worth it because the prices are usually lower than subscription services.

 

1. Limit salt. Many meal kits are very high in sodium, which can be an issue if you have high blood pressure or other medical conditions. You can often lower your intake by using only half of the sauce packages and saving the rest for another dish.

 

1. Reduce portions. Even if the recipes sound healthy, they may be high in calories and unhealthy fats. If you're watching your weight, cut back on serving sizes and add in more fresh vegetables. 

 

Alternatives for Making Healthy Eating More Convenient:

 

1. Plan your menu. Home cooking is much quicker when you know what you're going to have for dinner. Creating weekly menus will save you time at the supermarket and in the kitchen.

 

1. Stock up. Would you be more likely to eat in if you knew you had all the ingredients you need for your favorite dishes? Keep your pantry and freezer filled with basics like beans, nuts, and pasta.

 

1. Organize your kitchen. You might discover that you like cooking once you free up enough counter space to move around. Stow away appliances you rarely use. Keep pots, pans, and other essentials within easy reach.

 

1. Master quick recipes. Nutritious meals and snacks can be made in 15 minutes or less with just a few ingredients. Browse for recipes online or borrow cookbooks from your local library. 

 

1. Cook in batches. Use weekends or early mornings to prepare several meals at once. Cook chili or lasagna and freeze half for later.

 

Alternatives for Making Healthy Eating More Delicious:

 

1. Avoid junk food. Ultra-processed food undermines your ability to appreciate natural flavors. Take a break from cookies and chips so you can appreciate the subtler taste of vegetables, fruits, and whole grains.

 

1. Add flavor. On the other hand, you don't have to resign yourself to bland eating. Liven up your dishes with ingredients like vinegar, garlic, and healthy fats, including olive oil.

 

1. Start a garden. If the produce selection at your local stores is underwhelming, grow your own. Even without a backyard, you could start a container garden on your roof or in your basement. Research community plots in your neighborhood or ask your neighbors if they're interested in such a project.

 

1. Focus on presentation. Elevate your dining experience by making your meals look attractive. Garnish your plate with flowers and set the table with cloth napkins and china.

 

You can make meal kits cheaper and healthier by buying them at local stores and reading the nutrition label carefully. Once you discover recipes and ingredients you love, you may also want to switch to your own DIY strategies for making healthy eating convenient and delicious.

Why Should You Consider Taking Cold Showers?

 

Cold showers? That’s right. You should be taking cold showers every day. Sound nuts? You’re going to change your mind!

 

A cold shower has a ton of benefits over a hot shower. It’s not easy to voluntarily stand in a cold stream of water, but it’s not as challenging as you might think.

 

If you’ll give it a chance, you’ll grow to love taking a cold shower each morning!

 

Consider these benefits of a cold shower:

 

1. Some stress can be good for your body. Within reason, your body responds positively to certain stresses:

 

• When you lift something heavy, you become stronger.
• When you go for a run, your cardiovascular system improves.
• When you recover from an illness, your immune system is stronger.
• Fasting has many health benefits.
• Exposure to cold or heat is also good for you.
• All of this must be done within reason. A stressor that is too great can damage your body or mind. It can even kill you.

 

1. Some stress is good for your mind. Dealing with an uncomfortably cold shower builds emotional resilience. Everything seems a little easier to manage after getting out of a 45-degree shower.

 

• A cold shower isn’t really all that hard on your body, but it’s tough on your mind. Give a cold shower a chance and you’ll see why! It’s a great way to enhance your ability to persevere.

 

1. Exposure to cold is good for fat loss. Brown fat is used primarily for the generation of heat. Cold conditions stimulate brown fat. This type of fat is very metabolically active. Giving your brown fat a kickstart each morning can do wonders to improve your level of leanness.

 

1. Cold showers enhance circulation. Exposure to cold drives your blood away from the surface of your body toward your organs.

 

• This has a positive effect on your circulation and exposes your organs to more oxygen and other nutrients.

 

1. Cold showers boost alertness. Tired in the morning? You won’t be after a cold shower! You’ll be surprised how clear-headed, calm, and alert you feel after you step out of the shower. All it takes is a couple of minutes of discomfort.

 

1. A cold shower can relieve the symptoms of depression. No one is positive why cold showers can help those suffering with depression. The theory is that the cold water is very stimulating to the nerves in the skin. The magnitude of these nerve impulses traveling to the brain seems to disrupt depression in some way.

 

1. There’s one more important advantage. If you regularly take hot showers, you know how uncomfortable and chilly it can be when it’s time to get out and dry off. With cold showers, you’ll feel warm and toasty instead!

 

What is the best way to take a cold shower? It’s entirely up to you. Experiment and see what works for you.

 

Here’s one good method:

 

1. Start with a warm shower. Do all your bathing in warm, but not hot water. Hot water is hard on your hair and skin. It also makes the cold part of the shower more miserable.

 

1. Turn down the temperature. Not a lot, but enough to feel a little chill. Be sure to move around. Expose your front, back, and head to the cool water.

 

1. Repeat. Keep turning down the temperature and exposing your body to the water. Do this a few more times.

 

1. Make the water as cold as you can stand it. Spend 2-3 minutes exposing yourself to this very cold water. Remember to move around.

 

That’s it. The entire cold part of the shower should take five minutes or so. Those five minutes will not pass slowly. You’ll be amazed by how comfortable your body becomes with cold water after a week or two.

 

Give cold showers a chance. You’ll be glad you did.

Take Charge of Your Health and Wellbeing With Naturopathy

 

Naturopathy is a holistic approach to medicine that treats the entire person with the intention of allowing and stimulating the body to heal itself.

 

Treatment methods commonly include diet, exercise, stress reduction, homeopathy, herbs, massage, acupuncture, and physical manipulations.

 

Naturopathy might sound like voodoo to the uninformed, but its popularity is increasing.

 

There are studies underway in the US and Canada to assess its efficacy and cost-effectiveness for treating many medical conditions. There is a growing body of scientific evidence for naturopathic treatments.

 

The most common ailments treated with naturopathy include skin conditions, allergies, headaches, digestive disorders, and the common cold.

 

Naturopathic medicine has several advantages over conventional medicine:

 

1. Naturopathy leverages the fact that the body is very good at healing itself. The basic premise of naturopathy is that the body can often heal itself if given the chance.

 

• Giving the body the best opportunity to heal itself requires removing the obstacles that stand in the way.

 

1. Naturopathy has a strong focus on disease prevention. The best treatment is prevention. Why wait until something is broken to fix it? It’s better to avoid breaking it in the first place.

 

1. Naturopathic treatments address the individual. Conventional medicine largely treats everyone the same. If you have a particular set of symptoms, you receive a standard treatment.

 

• Naturopathic treatments are highly individualized. Your diet, genetics, health history, and lifestyle aren’t exactly like anyone else’s. It only makes sense that you should not be treated in exactly the same way as everyone else with your medical condition.

 

1. Naturopathic treatments address the cause rather than the symptoms. Conventional medicine frequently addresses the symptoms rather than the cause of the disease.

 

• For example, high blood sugar is commonly treated with drugs that lower blood sugar, but there’s little done to address the root cause of the high blood sugar.

 

• When the cause is addressed, there is the potential for a cure. When only symptoms are addressed, there’s much less chance of experiencing a highly positive outcome for chronic illnesses.

 

1. There is a significant cost savings to the patient. The conventional medical machine is like any other business. It’s all about time and money.

 

• Your conventional doctor is unlikely to spend a significant amount of time making a diet and exercise plan with you. It’s far faster, and ultimately lucrative, to give you a prescription and kick you out the door. They can see more patients that way.

 

• Many of the treatments recommended by naturopathic doctors are inexpensive compared to the costs of pharmaceutical and surgical intervention. That’s not to say that these treatments are never justified, but there are often safer, more effective, and less expensive alternatives.

 

1. Naturopathic treatments are safe. Pharmaceuticals have side-effects. Surgery carries a risk. Many conventional treatments have the potential to cause harm to the body. It makes sense to start with the least damaging treatment that still has a good likelihood of success.

 

Naturopathic treatment can take many forms, but it addresses the entire person. Naturopathic medicine considers the body and the mind. Positive thinking, stress reduction, sleep quality, diet, exercise, self-awareness, supplements, herbs, acupuncture, and massage are just some of the common treatment components.

 

Naturopathy can be a good option for those with an open mind and a commitment to health and disease prevention. Naturopathy isn’t the answer for every health condition, but it can be a better option for many health conditions. Give your body the chance to heal itself. It’s smarter than you think.

8 Health Benefits of Relaxing in a Sauna

 

Who doesn’t like to spend some time relaxing in a sauna? It not only feels great, but it’s also great for you. Your mind and body can benefit from spending 20-30 minutes in the sauna. If you’re not using a sauna on a regular basis, you're missing out on a pleasurable and beneficial activity.

 

There has been a lot of research lately looking into the effects of heat and cold on health. It turns out that the stress of hot and cold temperatures has several positive effects on the body.

 

A sauna provides physical, emotional, and social benefits, such as:

 

1. Spending time in a sauna can be good for your heart. Time spent in the sauna stresses your heart in a similar manner to cardiovascular exercise. Regular sauna use lowers blood pressure, improves artery health and function, and decreases the risk of heart attack.

 

1. It can be good for your brain. You’re less likely to suffer from Alzheimer’s later in life if you relax in a sauna at least four times per week. The risk of other forms of dementia is also reduced.

 

1. Saunas are great for your skin. Sweating is an effective way of cleaning your skin and flushing out your sweat ducts. All of that liquid flowing out through your pores is good for your skin.

 

1. You might live longer. There’s evidence that regular sauna use increases longevity. This benefit is believed to be related to both the health and social benefits of sauna use.

 

1. Saunas have been shown to help chronic pain. Those suffering from arthritis or other chronic pain conditions report feeling less pain during and after sauna use. Many scientists believe that sauna use reduces inflammation (a major factor in nearly all disease processes) throughout the body.

 

1. Stress relief. Let’s face it, there’s just something enjoyable and relaxing about sitting in warm air. It’s a great way to relax physically and mentally. There are few better ways to end a hard day than sitting in a sauna.

 

1. A sauna session can improve sleep. Studies show that you’ll fall asleep faster and sleep more soundly if you use a sauna regularly. If you struggle with insomnia or suffer from poor sleep quality, using a sauna might be helpful.

 

1. Your social life might improve. No one said that you have to sit in there and sweat all by yourself. A sauna session can be an excellent opportunity to spend time with others and enjoy meaningful conversation. However, there’s also something to be said for the relaxing solitude of spending time alone in the heat.

 

Saunas are one of the few things that feel good and are also good for you! Your mind, body, and soul all gain benefits from your sauna time. It’s also a great way to connect with others.

 

High temperatures reduce systemic inflammation and create heat shock proteins. These proteins affect gene activity in ways that promote greater health and greater stress resistance. The science is complicated, but there’s no doubt that responsible sauna use is good for the human body.

 

There are many options available if you want to use a sauna regularly. Many gyms and health clubs have a sauna available for member use. There are home kits available for purchase that can be assembled that aren’t too expensive. Of course, if you have the necessary budget, there are a multitude of options available to you.

 

Regardless of how you create the opportunity, make an effort to sit in a sauna a few times each week. It can do wonders for your life.

The 10 Most Common Symptoms of PTSD

 

Post-traumatic stress disorder is found in people that have suffered a significant traumatic event in the past. This can range from childhood bullying, rape, child abuse, war, law enforcement, or any other terrifying or violent event. Everyone is unique in their ability to process and deal with trauma.

 

PTSD is a serious disorder that increases the likelihood of suicide or intentional self-harm. Over the course of a lifetime, the odds of suffering from PTSD are roughly 1 in 12. PTSD is quite common, but its severity can vary dramatically.

 

PTSD is a common and serious psychiatric condition with several common symptoms, such as:

 

1. Overly intense negative feelings associated with a past traumatic event. It’s natural to squirm a little bit when you relive bad experiences in your mind. However, we’re talking about something on a totally different level with PTSD.

 

• The negative feelings are very intense. This is the type of fear and discomfort that can alter your day to day life.

 

1. Nightmares of the traumatic event. Recurring nightmares are common in those with PTSD. Most often, the nightmares are about the traumatic event. But, the content of the dream can be unrelated to the original subject matter. These unrelated nightmares seem to be more common in children with PTSD.

 

1. Difficulty creating or maintaining relationships. Relationships can be especially challenging for those with PTSD. PTSD sufferers tend to keep their struggles to themselves, but their pain is often obvious to others. There is a disconnection from other people.

 

1. Flashbacks that feel like the event is happening all over again. Not everyone with PTSD has flashbacks, but they aren’t uncommon. Flashbacks have been described as a dream that happens while you’re awake. They can be extremely vivid and can even include olfactory and auditory hallucinations, too.

 

1. Persistent, negative thoughts about the world, other people, or yourself. Everyone has an off day now and then, but those with PTSD frequently have negative thoughts that invade every part of their life.

 

1. Lack of interest in normally pleasurable activities. For example, if you used to love to play golf, checkers, or watch romantic comedies, but you can’t enjoy them after suffering a traumatic event, you might have PTSD.

 

1. Hypervigilance. Imagine walking down a dark alley in a bad part of town, late at night. You’d be hypervigilant. That’s a normal reaction, but if you’re hypervigilant while watching TV on the couch in your own home, you might be dealing with PTSD.

 

1. Guilt or shame. PTSD sufferers often feel guilt or shame for surviving a traumatic event that left others dead or seriously hurt. Soldiers and law enforcement officers often feel guilt or shame for people they may have had to harm in the line of duty.

 

1. Self-destructive behavior. Substance abuse, self-harming, and other self-destructive behaviors occur with high frequency in those with PTSD. Reckless behavior can be a sign of PTSD.

 

1. Difficulty concentrating. As you can imagine, all of these symptoms can make concentration very challenging. PTSD sufferers often complain of issues with focus and concentration.

 

PTSD is a serious psychiatric condition with the potential to have serious consequences on one’s quality of life. It is a common condition that affects over 8% of the population over the course of a lifetime. PTSD can make it challenging to work, sleep, maintain a relationship, or to enjoy life. In serious cases, it can lead to suicide.

 

While PTSD is most commonly associated with soldiers, anyone can suffer from PTSD. Bullying experiences, abuse, and violence in general are a few of the other causes of PTSD. Anyone suffering from PTSD would be wise to seek professional help.

I allow my mind and body to heal.

 

I appreciate that my body wants to heal itself. My body has a tremendous ability to heal. Illness and injury are unnatural states. Vibrant health is my natural state. I am willing to allow my body to heal itself.

 

I am allowing my injuries and illnesses to mend. My body is feeling better each and every day. I am healing every second of the day. This is what my body does, and it does it extremely well. I welcome all the healing activity that is happening in my body.

 

My mind is healing too. I allow stress and concern to leave my mind. I welcome peace and serenity. My natural emotional state is happiness and peacefulness. I am accepting of any healing activities in my mind. My mind is returning to its proper state of health.

 

While my mind and body naturally heal themselves, I have a responsibility to help this process. I am part of the healing process.

 

I help my mind and body heal by eating a healthy diet, getting sufficient sleep, and avoiding harmful people and activities. I am helping my mind and body to heal completely. 

 

Today, I am allowing my mind and body to heal. I am grateful for the healing I am experiencing today. I am doing my part to assist in this healing. I am caring for my mind and body.

 

Self-Reflection Questions: 

 

1. What are my greatest physical challenges? What can I do to best alleviate them?
2. What are my greatest emotional challenges? What can I do to best alleviate them?
3. When has my body or mind healed itself? What is the greatest injury, sickness, or emotional hurt I have recovered from?

8 Signs You Might be Suffering From Poor Gut Health

 

Poor gut health is a sign of poor overall health. More correctly, if you have poor gut health, your overall health is suffering as a result. You have more bacteria cells in your gut than you have human cells in your entire body. If your gut is unhealthy, those bacteria are unhealthy, and you’re unhealthy by default.

 

Poor gut health isn’t only caused by unhealthy bacteria, but they are a major cause. Consider that many autoimmune issues and irritable bowel syndrome are linked to an imbalance of healthy and unhealthy bacteria.

 

Since your calories and nutrients pass through your gut before they become available to you, the health of your gut influences the health of every part of your body.

 

These issues are all related to poor gut health:

 

1. Addiction to simple carbohydrates. Sugar is so bad for your body. Eating simple sugars helps the bad bacteria in your gut to grow. And, what do those bacteria like to eat? That’s right, more sugar. If you have regular cravings for foods with a high sugar content, it might be a sign of poor gut health.

 

1. Difficulty concentrating. A reduced ability to concentrate is a common complaint among those with poor gut health. It’s believed that the inflammation caused by poor gut health affects the brain’s ability to focus and block out excess stimuli.

 

1. Gastrointestinal distress. Diarrhea, bloating, constipation, gas, heartburn, or other gastrointestinal discomfort can be a sign of poor gut health. A healthy gut is able to process and eliminate waste with minimal difficulties. Regular gastrointestinal distress can be a sign of a serious issue.

 

1. Fatigue. Fatigue is another common symptom found in those suffering from poor gut health. If you’re frequently tired without explanation, your gut may be to blame.

 

• If you frequently suffer from fatigue, consider how much sleep you’ve been getting. If you’re getting plenty of sleep and you’re still tired, you might want to consider the possibility that your gut is to blame.

 

1. Unexplained changes in weight. It’s possible that poor gut health can lead to either weight gain or weight loss. If your diet and exercise are unchanged and your weight is changing significantly, you might have an issue in your gut. Gut issues can affect your body’s ability to digest and absorb nutrients.

 

1. Autoimmune disorders. There are numerous autoimmune disorders that can either be caused by, or exacerbated by, poor gut health. The bad bacteria in your gut are able to travel around the body and create inflammation in various tissues and organs.

 

• This inflammation is a major cause of many diseases. Some medical experts believe this type of inflammation might possibly be responsible for nearly all diseases.

 

1. Skin ailments. Skin difficulties, such as psoriasis, acne, eczema, and rosacea can all be caused by gut-related issues. Enhancing your gut health can often eliminate these annoying conditions.

 

1. Poor sleep. Between the gastrointestinal distress, inflammation, skin issues, and autoimmune disorders, it’s no wonder that sleep quality can become an issue. It’s odd to think that an issue in your gut could be disrupting your sleep, but it happens.

 

Gut health is a serious issue. You can’t be healthy if your gut is unhealthy. If you consistently have symptoms of poor gut health, it’s time to see your doctor. When you ensure that your gut is healthy, you’re greatly increasing the odds that the rest of your body will be healthy, too. Treat your gut properly, and you’ll be well rewarded.

Top 9 Suicide Warning Signs

 

Sadly, there are nearly 50,000 suicides in the US each year and nearly 1.5 million attempts.

 

Statistically, 70% of suicides are committed by white males, but more women attempt suicide than men. In general, the younger someone is, the less likely they are to commit suicide. Even so, there seems to be an onslaught of young people now taking their own lives.

 

While some suicides are out of the blue, very often there are warning signs. Unfortunately, these warning signs often go unnoticed or are ignored.

 

Be aware of these common suicide warning signs, and you may save a life:

 

1. Feeling hopeless. Hopelessness is a serious challenge. If someone is miserable and doesn’t believe that there’s any hope of a better existence, suicide can be a logical conclusion for them.

 

• One possible cure for hopelessness is to prove that the ability to alter the future exists.

 

• For example, set one small goal. It might be to do five pushups or to lose two pounds. Accomplishing a small goal is a way to prove that the future is alterable.

 

1. Lack of interest in activities that were once pleasurable. One of the primary signs of depression is a lack of enjoyment in previously enjoyable activities. For instance, if you, or someone you know, has always loved to watch baseball, it would be unusual to suddenly lose interest in that activity.

 

1. Talking about suicide. Many people that are considering suicide mention it at some point. If you know someone that seems interested in the topic of suicide, that’s potentially a serious warning sign.

 

• They might ask you how you’d commit suicide.
• They might mention a suicide in the news.
• They might ask your opinion of people that commit suicide.

 

1. Intentional isolation. People that drastically reduce their social interaction are often also contemplating suicide.

 

• When people are miserable, they tend to isolate themselves from everyone else in the world. If your normally sociable friend rarely makes an appearance, there could be an issue.

 

1. Giving away possessions. People considering suicide can still be concerned about who receives their possessions when the smoke clears. They often start giving away their tools, furniture, pets, and anything else of value.

 

1. Depression. Depression is a primary warning sign of suicide.

 

• Remember that depression is treatable. There’s no reason to suffer passively from depression when there are so many treatment options available.

 

1. Strong feelings of guilt or shame. People that commit suicide are frequently overwhelmed with feelings of guilt or shame. The best way to deal with guilt and shame is therapy.

 

• Fortunately, there are many free resources available for this issue as well. An online search will turn up several good possibilities.

 

1. Saying goodbye to friends and family. Committing suicide is like taking a very long trip that you never come back from. Most of us wouldn’t leave on a long trip without saying goodbye.

 

• If it feels like someone is giving you a farewell for no apparent reason, that could be a warning sign of an impending suicide.

 

1. Stating that others would be better off without them. Many people consider suicide, but decide against it because of the harm they realize it could cause to others. When someone believes that others would actually benefit from their death, that’s a serious warning sign that they intend to harm themselves.

 

Be on the lookout for these warning signs. GIven the prevalence of suicide attempts in this country, you may know someone that will attempt suicide. You’ve likely known others that have considered it, whether you realize it or not.

 

Suicide is a significant cause of death. If you know the warning signs, you might be able to stop yourself, or someone you know, from ending their life needlessly.

10 Tips for Stronger Mental Health

 

To stay fit and healthy it’s important to take care of your mental health as well as your physical health. There are little things you can do each day that all contribute to your mental wellness.

 

Add these items to your daily routines and feel the difference:

 

1. Get enough sleep. A lot happens in your brain while you sleep - for both your physical and mental health. Sleep also helps to regulate the chemicals in your brain that manage moods and emotions. When you don’t get enough sleep, you may start to experience feelings of depression or anxiety.

 

• Most adults thrive with 7-9 hours of good quality sleep each night. Experiment and see how many hours work best for you.

 

1. Eat nutritiously. Good food is good for our bodies, plus it’s good for our mental health too. A deficiency in certain minerals, such as iron or vitamin B12, can negatively affect your mood.

 

• Eat a balanced diet of fruits, vegetables, lean meat, and healthy fats like avocados. Avoid processed foods with unnatural chemicals. A healthy diet helps both your body and mind feel good.

 

• Limit caffeine, as this can increase feelings of anxiety.

 

1. Avoid alcohol, smoking, and drugs. These items can affect your mental health also.

 

• Drinking too much alcohol can leave you with a thiamine deficiency, which can cause challenges with your memory, coordination, and confusion.

 

• Withdrawal symptoms of smoking and drugs can lead to a host of issues. For example, you may feel irritable or anxious without having smoked, while withdrawal effects of drug use may include low moods and anxiety.

 

1. Get some sunlight. Your body needs sunlight because it is a good source of vitamin D. This vitamin helps our brains to release chemicals like endorphins and serotonin. It is these chemicals that help improve our mood.

 

1. Try to reduce stress. Stress can sometimes be unavoidable but learning what triggers it and how to cope with it is key for your mental health.

 

• You can learn to better manage your worries by making a list or schedule of what needs to be done. Prioritize the most important items and do those first. When you get used to doing this each day, you’ll soon realize that your tasks are manageable, and you’ll feel less need to worry.

 

• Once your important tasks are taken care of, find relaxation methods that work for you and let the stress of the day melt away.

 

1. Make time to exercise. Regular exercise helps to boost the production of chemicals in your brain that improve your mood. This helps to eliminate low mood, anxiety, and stress.

 

1. Have fun. Even if you are living a busy lifestyle, be sure to set some time aside for fun. Fun is actually very important to your mental health, life satisfaction, and a healthy outlook on life.

 

1. Be sociable. Having a few good friends is good for your mental health. They can support and encourage you in good times and bad, giving you inspiration and motivation to live your best life.

 

1. Volunteer. Helping others can be good for you too, as well as those you are helping. A little community spirit can go a long way to making you feel good about yourself.

 

• Find a charity that speaks to your heart and volunteer your time to help others.

 

1. Ask for help. Learn to recognize the signs that you aren’t feeling good and need to ask for help. There’s no need to feel ashamed about having to ask for help. We all go through tough times, but if you have support around you, you’ll be able to make it through to the other side.

 

• If you feel as though your friends and family cannot help, or if your mental health issues have started to get too much for you to cope with, make an appointment to speak with your doctor.

 

Your mental health is important and, if not looked after, it may start to affect your physical health as well. Do the little things regularly that can help you to build strong mental health. You’ll love the difference in the way you feel.

15 Simple Ways to Enhance Your Immunity

You’ve probably seen website ads and natural food stores promoting miracle foods and potions that claim to boost your immune system. Are they worth the money?

In reality, a healthy lifestyle will probably do more for your immune system than anything you can buy.

The same habits that keep you strong and fit will maximize your resistance to infection and illness.

At the same time, it’s important to follow the advice of public health experts related to contagious illnesses, such as COVID-19. Practice social distancing, wash your hands frequently, and call your doctor promptly if you have any symptoms that concern you.

Sensible precautions and healthy choices can lower your risk of disease.

Consider these 15 simple ways to enhance your immunity…

Eating Habits that Support Immunity:

Eat produce. Vegetables and fruits are rich in antioxidants and vitamins that help fight inflammation. Current federal guidelines recommend one and a half to two cups of fruit and two to two and a half cups of vegetables each day.

Avoid sugar. In addition to empty calories, sugar can increase your risk for heart attack and stroke. The average American consumes 17 teaspoons daily, far more than the American Heart Association’s maximum of 9 teaspoons for men and 6 for women.

Increase fiber. High fiber foods have a positive effect on your gut microbiome and immune functioning. Good choices include apples, potatoes, dark colored vegetables, beans, nuts, and whole grains.

Try probiotics. Fermented foods are another source of healthy gut bacteria. Enjoy yogurt, miso, and tempeh.

Drink tea. Tea contains a special kind of antioxidants called flavonoids that enhance immune function. Along with water, unsweetened tea also helps you to stay hydrated without extra calories.

Add herbs. Ancient customs and modern medicine provide some support for the theory that certain herbs aid immune functions. Such herbs include garlic, ginger, and turmeric.

Consider supplements. If it’s difficult for you to meet your nutritional needs through diet alone, you may want to take supplements. Talk with your doctor about your individual requirements.

 

 

Other Habits that Support Immunity:

Know the signs. How can you tell if your immune system may be weak? Monitor yourself for common signs such as frequent infections, fatigue, and wounds that are slow to heal.

Quit smoking. Using tobacco lowers your levels of antioxidants and makes you more prone to respiratory infections and other illnesses. Studies show that your chances of quitting successfully increase if you combine methods, such as nicotine replacement devices and counseling.

Limit alcohol. Similarly, heavy drinking suppresses the immune system. If you feel like your drinking is out of control, talk with your doctor about services that may help.

Stay social. Your mental and physical health depend on mutually supportive relationships. Make it a priority to spend time with family and friends. If you can’t physically be with them, take advantage of technology like FaceTime, Slack, Zoom, and other video chats. Even phone calls and texts can benefit you.

Lose weight. Being obese or overweight puts an extra burden on your immune system. Shed pounds safely with a balanced diet and regular exercise.

Work out. Slimming down is just one of the benefits of physical activity. Find a variety of sports and classes that you enjoy, so you’ll want to stick with your program. For more fun and greater accountability, invite a friend to join you. Many places even offer virtual classes if you wish to participate at home.

 

Manage stress. Chronic tension increases hormones that interfere with your immune system. In addition to exercise, relax with meditation and music.

Sleep well. One study found that adults who slept for at least 7 hours each night were 4 times less likely to get a cold compared to those who slept for 6 hours or less. Set a consistent bedtime and stick to it.

Even when you’re at rest, your immune system is working to protect you day and night. Taking care of your body will help it to do its job so you can lead a long and active life.

My body is healthy, and my mind is at peace

 

My body is energetic and vibrant. I am the epitome of good health. I am a healthy person and becoming even healthier each day. My body heals rapidly, and I recover from any illness quickly and easily.

 

I care for my body by giving it healthy food, exercise, and rest. My health is my highest priority.

 

I refuse to chase money, fame, or possessions if I must sacrifice my health in the process. I consider my health when making all of my decisions.

 

My mind is at peace. I live my life in a way that allows me to love and respect myself completely.

 

I am a good person that adds to the world in a positive way. I am comfortable with the person I have become. I am excited by the person I am becoming. I am happy with myself.

 

My mind is relaxed. I am free of stress and anxiety. I refuse to worry about anything. Instead, I choose the best course of action and hope for the best. Worrying is a waste of time. I rely on action and a positive mindset to overcome any obstacles in my life.

 

Today, I am enjoying my healthy body and peaceful mind. I am making healthy choices that support my mind and body. I expect to have an amazing day.

 

Self-Reflection Questions:

 

1. What can I do to improve my overall health? How can I apply those ideas to my life?
2. What can I do to enhance my mental health and sense of well-being? How would I rate my sense of peacefulness?
3. Am I comfortable with the way I live my life? Am I living according to my values?

10 Coping Mechanisms For Chronic Pain

 

Chronic pain can take over every aspect of your life and stop you from doing the things that you love. Luckily, there are many ways to lessen your pain, even if temporarily. Sometimes, you just need a break from the pain.

 

Try these strategies to alleviate your pain:

 

1. Keep yourself distracted. Do something that you really enjoy. Focus on what you’re doing at that moment.

 

• Focusing intently on something you enjoy lessens your stress and tends to put the pain into the background, rather than at the forefront of your mind.

 

1. Practice deep breathing exercises. Deep breathing exercises can help your body to relax, which also helps to ease pain.

 

• To perform deep breathing exercises, block out any distracting thoughts and pay attention to your breathing. Take deep breaths and fill your abdomen with air before letting it out slowly.

 

1. Eat a healthy, well-balanced diet. A healthy diet offers numerous health benefits, including relief from chronic pain.

 

• Eating nutritiously aids your digestive process, improves your blood sugar levels, can help to reduce the risk of heart disease, and helps to keep your weight under control. All these factors can affect chronic pain.

 

• Eat nutrient-rich foods such as fruit and vegetables, along with lean protein sources and good fats. Avoid pre-processed foods and snacks, such as cereal, chips, and frozen dinners.

 

1. Limit alcohol. If you’re struggling with chronic pain, you may find it difficult to sleep. Alcohol can affect your sleep patterns, so limiting alcohol can help you to sleep better.

 

1. Reduce stress. If you are suffering from depression, anxiety, or stress, your body may be more sensitive to pain. The deep breathing exercises previously mentioned can help reduce stress. Listening to calming, soothing music can help too. So can a warm bath, reading a good book that engages your mind, or watching your favorite movie or TV show.

 

1. Take time to exercise. If you feel chronic pain, you might avoid exercise, thinking that it will make the pain worse. However, exercise may actually help soothe your pain.

 

• This is because endorphins are released when you exercise, which may help to block pain signals.

 

1. Join a support group. Join a local or online support group for those with chronic pain. Here, you can speak to others about your experience, which will make you feel less alone and give you extra support to help you cope. The group members also share pain-reducing techniques that have worked for them.

 

1. Talk with your doctor or counselor. They can give you additional techniques for your particular type of pain or refer you to a pain specialist that can help even more.

 

1. Get a massage. A massage from a professional may help to relieve stress and tension. It is a common method used by those suffering with chronic pain.

 

• A massage therapist is trained in methods that can help reduce your pain or, if your pain is due to an injury, can even help the injury heal quicker.

 

1. Learn biofeedback. With this technique, you can learn to gain control over your involuntary bodily functions, including pain, by using numerous visual and auditory feedback.

 

• In this process, you wear sensors that let you see or hear various bodily functions, such as your pulse, digestion, body temperature, and muscle tension. These appear on various monitors as beeps or squiggly lines, which you learn to control.

 

• For issues such as chronic pain, you may also work with various brain waves that reflect the pain that you’re feeling and learn to lessen the pain.

 

You don’t have to suffer needlessly. If you’re struggling with chronic pain, try these strategies to see which ones work best for you to bring you some relief.

12 Methods to Help You Quit Smoking for Good

 

As you may know, smoking can cause health challenges including heart disease and cancer. It’s easy for someone to say that one should quit, but doing it is a different thing altogether.

 

If you’ve ever tried to quit smoking before, but couldn’t, it may be time to give it another try. Many people who have quit smoking had to try a few times to make it happen.

 

These techniques can all help you to stop smoking:

 

1. Be positive. Even if you have tried and failed to quit smoking in the past, you can still be positive about trying it again. Look at what the previous experience was like. What would you do differently this time around?

 

1. Eat foods that support quitting smoking. Certain foods can make cigarettes more satisfying, while others have the opposite effect. While you’re quitting, try and avoid meat. Instead, opt for cheese, fruit, and vegetables.

 

1. Change what you drink. Your choice of drink can also affect how the cigarettes taste. Avoid any fizzy drinks, tea, or coffee. Instead, opt for water and juice.

 

1. Get some support. If you have friends or family that may want to quit smoking, suggest that you give up smoking together. There will also likely be a local support group that you could visit. The expert advice you get from these support groups will give you a better chance of quitting.

 

1. Exercise. Getting regular exercise, even if it is only 5 minutes a day, will ensure that your body produces chemicals that can reduce cravings.

 

1. Learn new ways to relax. Nicotine can help people relax, so when you quit, it’s important to find a different way to de-stress. Your favourite music or a massage may be an option. A new hobby can also help keep you busy and relaxed.

 

1. Enjoy immediate health benefits. Just 20 minutes after your last cigarette, your heart rate will return to normal. Within the day, the levels of carbon monoxide will fall back to its normal levels. And within 2-3 weeks, your chances of suffering a heart attack will also reduce.

 

1. Have a spring clean. To remove all of the reminders of your time smoking, and to reduce temptation, give your house a deep clean. Clean your carpets, clothes, and upholstery. If you used to smoke in the car, clean that too.

 

1. Keep your hands and mouth busy. When you are out at a party, consider holding your drink with the same hand as you would a cigarette. Use a straw to keep your mouth busy.

 

1. Use nicotine replacement therapy (NRT). There are numerous patches, tablets, lozenges, gum, and nasal sprays that you can use to reduce cravings. These products all contain nicotine, which is what you are craving when you want to light a cigarette.

 

1. Make a list of reasons why you want to quit. Why do you want to quit smoking? Write a list of reasons and carry it around with you. Read your list back to yourself whenever you’re tempted to have a cigarette.

 

1. Reward yourself. When you no longer experience any cravings, reward yourself. Smoking is an expensive habit, so along with the health benefits that you’ll gain from quitting, you’ll also be able to save money too. You could use this saved money to treat yourself to something fun.

 

Even if you’ve tried to quit smoking before, try these strategies to take another go at it. This time can be the time you quit for good.

The Harsh Truth About Back Fat

 

Do you look trim facing forward, but you’re afraid to look over your shoulder? You know there’s a roll of back fat following you around.

 

The harsh truth is that your genes pretty much determine where your body will store fat. For you, that may be your upper or lower back. It’s also impossible to spot reduce so you’ll have to think beyond just that one bulge.

 

Losing weight and exercising regularly is the most effective solution. Try these suggestions for making back fat disappear by slimming down and toning up.

 

Dieting to Get Rid of Back Fat:

 

1. Eliminate empty calories. One of the simplest ways to lose weight is cutting back on foods with little nutritional value. As a bonus, eating less ultra-processed items will also help you avoid sugar and refined carbohydrates that contribute to inflammation and bloating.

 

1. Increase fiber. Foods rich in fiber enhance your digestion and help you to feel full while consuming less. Smart choices include most vegetables and fruits, whole grains, and lentils. Include healthy fats and lean proteins in your diet too.

 

1. Limit salt. Eating too much sodium causes your body to retain water, making back fat more prominent. It also raises your blood pressure. Check the label on packaged foods and use other flavorings like garlic and ginger.

 

1. Drink more water. It’s easy to confuse hunger and thirst. Try drinking a glass of water first when you’re tempted by a fattening snack.

 

1. Keep weight off. If you gain back weight after dieting, you may wind up with less muscle and more fat. Find sustainable strategies that work for you. That might include social support and keeping a food journal.

 

Exercising to Get Rid of Back Fat:

 

1. Do cardio. Burn calories and condition your heart by walking, biking, running, and swimming. Aim for at least 30 minutes of moderate activity at least 5 days a week.

 

1. Build strength. Increasing your muscle mass will firm up your back and use up calories too. Lift free weights or use machines. Do body weight exercises like planks and pushups.

 

1. Work your core. Weak abdominal muscles, including the obliques on the sides of your waist, could be causing your back fat. Target your midsection at least 3 times a week with side bends, leg lifts, and similar moves.

 

1. Sculpt your back. For a shapelier back, do a variety of exercises to work it top to bottom. That includes your shoulders too. Work with a trainer or watch videos for instructions.

 

Other Tips:

 

1. Change your clothes. There’s a reason why they call it bra bulge. Shapewear or undergarments in the right size may help keep back fat out of sight while you work on making it go away.

 

1. Stand tall. Correct posture helps too. Firm your stomach, lift your chest, and relax your shoulders. As a bonus, you’ll protect yourself from lower back pain too.

 

1. Sleep well. Many studies have found that lack of sleep can contribute to being overweight or obese. Stick to a consistent bedtime that enables you to get 7 to 8 hours of rest each night.

 

1. Manage stress. Chronic tension can lead to emotional eating, as well as hormone imbalances. Find safe ways to relax like meditating daily or listening to soothing instrumental music.

 

1. Consider surgery. Cosmetic surgery is a personal decision. If you still have back fat after dieting and exercise, you may want to consult a plastic surgeon. Choose a professional who will discuss your expectations and explain the costs and procedures.

 

Eating a balanced diet and exercising regularly can increase your health and fitness, as well as reducing the appearance of back fat. You’ll love the way you look and feel.

Read This Before You Start Running

 

If your gym is closed, you may be thinking about running for the first time. With proper conditioning, most adults can compete in a race or enjoy the trails at a local park.

 

However, running too much too soon can leave you frustrated and sore. You might injure your knee or hang up your sneakers before you cover any real distance.

 

Have fun and increase your fitness by taking a gradual approach. Use these tips to start your own running program.

 

Important Benefits of Running

 

More than 60 million Americans participate in running and jogging, according to the research firm Statista. There are many reasons why you might want to join them. Knowing your purpose will help you to persevere and succeed.

 

Consider these benefits:

 

1. Protect your heart. Running provides an excellent cardio workout because it increases your heart rate and enhances your circulation. Some studies suggest that just a few weeks of training is enough to lower your resting heart rate by as much as 10 beats.

 

1. Lose weight. Doing laps can also help you to manage your weight. Slimming down increases your mobility and lowers your risk for many serious conditions, including diabetes and some cancers.

 

1. Manage stress. Chronic tension causes inflammation and makes your life less joyful. Physical exercise delivers relief without the potential side effects of relying on alcohol or shopping.

 

1. Build confidence. Many runners enjoy a sense of accomplishment. Find fulfillment in bringing home trophies or starting your day with a solo run.

 

Preventing Running Injuries

 

Knee pain and shin splints are common, but simple precautions can help you avoid becoming sidelined.

 

Learn to prevent and treat running injuries with these tips:

 

1. Ask a trainer. If possible, work with a certified trainer to create a personal routine that matches your abilities and ambitions. Friends and family with more experience may be helpful too.

 

1. Walk a while. Start out with alternating between running and walking. You might run for 3 minutes and then slow down for 2 minutes, or as long as you need to recover. In general, increase your performance by 10% or less each week to avoid overdoing it.

 

1. Rest up. Most minor injuries can be treated at home with the RICE formula. That includes rest, ice, compression, and elevation. 

 

1. Check the weather. Exercise indoors during extreme cold, heat, and humidity. On milder days, dress in layers so you can adjust quickly.

 

1. See your doctor. Consult your physician if you have any concerns. That’s especially important if you’ve been sedentary for a while or have chronic conditions like diabetes. 

 

Other Helpful Ideas

 

Make it automatic. It’s easy for one missed workout to snowball into a month of inactivity. Turn running into a habit by giving yourself meaningful rewards and storing your sneakers by the front door.

 

Try these tips:

 

1. Log your progress. Tracking your performance strengthens motivation and accountability. Use an app or a paper journal to log your mileage, speed, diet, and other factors.

 

1. Play music. There will be days when running seems effortless, and days when it’s grueling. A lively soundtrack increases the pleasure and takes your mind off any discomfort.

 

1. Stay safe. Choose your running sites carefully. Pay attention to your surroundings and stick to well-lit areas. Turn your music down if it interferes with your hearing.

 

1. Check local guidelines. Each community has its own rules. Most experts agree that exercising outdoors is okay as long as you maintain physical distance from others and stay home if you feel sick.

 

Running is an excellent way to stay active and enjoy the great outdoors. Start off gradually and vary your workouts to reduce the risk of injuries and maximize your physical and mental wellbeing.

 

Chronic Fatigue

Are you suffering from chronic inflammation? These questions will help you better understand chronic inflammation and plan actions that may help alleviate your symptoms.

What is inflammation?

What is the difference between acute and chronic inflammation?

What are some risks with chronic inflammation?

What are some ways doctors can check for chronic inflammation?

What are some main causes of chronic inflammation?

What are some things you can do to slow down or reverse chronic inflammation?

What diet changes can you make that may help reduce chronic inflammation?

How can you incorporate exercise into your daily routine?In what ways can you change your routine to sleep better at night?

 

 

 

Could You Be Suffering From Chronic Inflammation? 5
What is Inflammation? 7
What are the Signs and Symptoms of Chronic Inflammation? 12
How is Chronic Inflammation Diagnosed? 24
What Causes Chronic Inflammation? 37
How to Prevent and Manage Chronic Inflammation 45
Living With Chronic Inflammation 60
Could You Be Suffering From Chronic Inflammation?

Have you been experiencing symptoms of fatigue or low energy despite getting enough sleep at night? Do you have brain fog or trouble remembering important details? Do you find that you get sick easily or have trouble sleeping at night? Are you prone to frequent headaches or stomach aches?

If you answered yes and you don’t know the cause of these symptoms, there’s a possibility that you’re suffering from something called chronic inflammation.

Chronic inflammation may come in many different forms for many different reasons, so it’s important to take a close look at the symptoms that you or a loved one are experiencing.

While some people may not know that they have chronic inflammation, others can feel the damaging effects on a daily basis.

Left unchecked, chronic inflammation can also lead to more serious health conditions.

In this eBook, we’ll discuss the importance of inflammation as a healthy response to pain or sickness, as well as the dangers of a long-term inflammatory response. You’ll learn about common symptoms, how doctors test for chronic inflammation, reasons why people have chronic inflammation, and how to lower your risk.
What is Inflammation?

In order to define chronic inflammation, we first have to define what acute inflammation is. Once we have a running definition of inflammation, then we can talk about what chronic inflammation is and why it’s so detrimental to your health.

What is Acute Inflammation?

Inflammation is your body’s normal and healthy response to a foreign intruder or as a response to exercise or injury. When the body senses something foreign to the body, it reacts by sending white blood cells to dispel the foreign material.

Intruders can include things like:

Thorns
Irritants
Pathogens
Bacteria
Viruses

 

Organisms that cause infections

In the case of acute inflammation, the body reacts for a short amount of time. So, for example, when you’ve had an intense workout, you may experience inflammation in the muscles and joints that were worked more than normal.

Another example would be a bee sting. When you’re stung by a bee, the body reacts by sending white blood cells to the area that was stung. The white blood cells release chemicals to fight off the poison from the bee sting. The chemicals damage the tissue around the bee sting causing inflammation and redness – but work to get rid of the poison.

Other types of acute inflammation may be caused by an injury such as a cut or pulled muscle. You may also experience inflammation when you’re fighting off a virus or when you have a sore throat.

With acute inflammation, after a short period of time, your body returns to normal and there is no more pain, swelling, or redness. Acute inflammation is a good and natural response that helps heal the body.

What is Chronic Inflammation?

As suggested by the name, chronic inflammation works differently. Instead of working quickly in response to an intense workout, injury, sickness, or bee sting, the body stays in an inflamed state for a long period of time.

Chronic inflammation is a slow, long-term inflammation that can last for months or even years. The inflammation may be localized, but more often it affects the whole body.

Sometimes an inflammatory response is triggered when the body thinks there is a threat. This can happen with people who have allergies as their body perceives certain foods or pollen as foreign intruders that need to be removed from the body.

Other times chronic inflammation occurs because of an autoimmune issue when the body begins to mistakenly attack healthy tissues. Chronic inflammation can also be in response to long-term exposure to irritants or as a result of untreated acute inflammation.

The challenge with chronic inflammation is that the natural healing process of inflammation is prolonged for too long.

The body is on a constant state of high alert trying to fight off something in your body to return to a normal state of health. This can lead to a host of other issues that we will discuss in greater detail later in this eBook.
What are the Signs and Symptoms of Chronic Inflammation?

It’s possible to suffer from chronic inflammation without knowing it, but usually, there are symptoms that act as evidence.

For some, certain things like stomach aches or headaches occur frequently. The person suffering may not know the reason for the ailments, but in some cases, chronic inflammation may be the issue.

Other signs of chronic inflammation include:

Fatigue or low energy
Insomnia
Mouth sores
Rashes
Abdominal pain
Chest pain
Body pain
Skin rashes
Excessive mucus production
Poor digestion
Diarrhea

Potential Long-Term Damaging Effects of Chronic Inflammation

Chronic inflammation is linked to many long-term and damaging conditions. According to an article published in the National Center for Biotechnology Information (NCBI), “Chronic inflammation is the most significant cause of death in the world.”

Dr. Mark Hyman, former editor in chief of Alternative Therapies in Health and Medicine is quoted saying, “Inflammation is a key cause or factor in almost all chronic degenerative and lifestyle diseases.”

This low-level chronic inflammation can continue for years undetected in the body while still causing long-term damaging effects.

Some of those issues include:

Cancer
Rheumatoid arthritis
Type 2 diabetes
Obesity
Asthma
Alzheimer’s disease
Autoimmune diseases
Heart disease
Cardiovascular disease
Chronic obstructive pulmonary disease
Stroke

These diseases may seem to be unrelated to chronic inflammation, but they are responses to the body living in a prolonged state of healing.

While inflammation is a natural part of healing, when it continues over long periods of time, it can cause the body to weaken or operate incorrectly.

Chronic Inflammation and Cardiovascular System

In recent years, doctors and scientists have been studying the relationship between chronic inflammation and heart disease. They’re beginning to find that chronic inflammation is one of the factors that increase the risk of heart attack or stroke.

Chronic inflammation is linked to cholesterol deposits in coronary arteries which can lead to heart disease. Deepak Bhatt, M.D., chief of cardiology for the VA Boston Health Care System is quoted saying:

Exactly how inflammation plays a role in heart attack and stroke remains a topic of ongoing research. It appears that the inciting event in many heart attacks and some forms of stroke is buildup of fatty, cholesterol-rich plaque in blood vessels.

The body perceives this plaque as abnormal and foreign — it does not belong in a healthy blood vessel. In response, the body tries to wall off the plaque from the flowing blood.

The walling off process is an inflammatory response and meant to contain the damage. As the white blood cells try to remove plaque from the arteries, the walls sometimes break down causing the plaque to rupture. dividuals to liver cancer, and Helicobacter infection can lead to stomach cancer.

In most cases, the longer someone experiences inflammation the more likely they are to develop cancer.

Chronic Inflammation and Autoimmune Diseases

Another risk of chronic inflammation is developing an autoimmune disease.

A study was released in 2019 that included three doctors from around the world. They asserted that recent evidence points to abnormal inflammatory responses leading to autoimmune diseases like rheumatoid arthritis, inflammatory bowel disease, systemic lupus erythematosus, gout, and diabetes.

With autoimmune diseases and chronic inflammation, it can sometimes be the chicken or the egg scenario. Does chronic inflammation lead to an autoimmune disease or does an autoimmune disease lead to chronic inflammation?

Research is showing that it may be some of both, but there is still much to learn about the relationship between the two.

An autoimmune disease is a condition in which the body’s immune system is either under or overactive. In the case of an overactive immune system, the body mistakes its own body tissue for an invader and attacks it. This leads to inflammation in the body.

Noel R. Rose, MD, PhD, a professor of molecular microbiology and immunology and director of the Johns Hopkins Autoimmune Disease Research Center, is quoted saying,

In rheumatoid arthritis, is it caused by inflammation and autoimmune disease comes secondarily, or is it caused by autoimmunity? The evidence is unclear.

Most autoimmune diseases aren’t caused by inflammation, although many autoimmune diseases cause inflammation. Some inflammatory processes may enhance the possibility of autoimmune disease in individuals with a genetic predisposition. Having inflammation may raise the likelihood of a subclinical autoimmune response reaching clinical thresholds. For example, this may occur in thyroiditis. We know that inflammation is caused by the same mediators often involved in the autoimmune process.

In other words, there is some evidence that shows that people that have a genetic predisposition may develop an autoimmune disease triggered by inflammation. Still, there is still more research to be done to better understand these processes.

It’s also clear that even if the autoimmune disease is responsible for the chronic inflammation, the results can be devastating on the human body.

How is Chronic Inflammation Diagnosed?

If you or someone you know thinks they may be suffering from chronic inflammation, there are a number of tests that doctors can perform.

These tests can reveal chronic inflammation:

CRP test
ESR test
TNF-a test
IL-6 test
NLRP-3 inflammasome test
Plasma viscosity
Additional diagnostics

Many of these tests sound incredibly complicated because they include medical and scientific terms that most people may not be familiar with. Here we will discuss in greater detail what each one means, to clarify some of the scientific details.

The main idea is that the body does a lot of amazing things when inflammation is activated. There are also a lot of things happening when the body is in a state of inflammation.

It’s not a simple one-step process -- there are parts of the body that alert the body that there is a need to act. There are other parts that respond to the threat (white blood cells), and the white blood cells release chemicals to address the invader.

In a way, the body leaves behind a road map of sorts that doctors can use to discover if the process of inflammation is present.

None of the tests can perfectly diagnose chronic inflammation, but combined with symptoms and additional testing, they can help determine what is happening.

CRP Test

Testing the blood is one of the main ways that doctors can check to see if you have chronic inflammation. One of those blood tests checks something called C-reactive protein, or CRP.

CRP is a protein made by the liver in response to stress or a pathogen. When inflammation is present, CRP levels rise. A regular CRP test can identify major infections or inflammatory diseases like lupus, but they’re not sensitive enough to pick up low-grade inflammation.

Sometimes doctors will use a high-sensitivity CRP (hs-CRP) test that can detect low levels of inflammation. These levels are reported in milligrams. A healthy level of CRP is less than 1 mg/L while 10 mg/L and above may point to an infection or high level of inflammation.

One drawback to this test is that it doesn’t differentiate between chronic or acute inflammation. So this testing alone may not clearly identify whether or not someone is suffering from chronic inflammation. Especially not when the test is only performed one time.

ESR Test

Another available test is the erythrocyte sedimentation rate (ESR), also referred to as the sedimentation rate test.

The sedimentation test is performed by measuring the rate at which red blood cells sink in a tube of blood. On its own, this test isn’t likely to prove that someone has chronic inflammation. The ESR test can be performed in a more localized area, but it doesn’t reveal the cause of the inflammation.

TNF-a Test

Tumor necrosis factor-alpha (TNF-a) is a protein called cytokine. This cytokine is released by multiple types of immune cells when the body experiences stress, injury, or infection.

TNF-a is important for the health of the body when functioning properly, but when it is excessive it can lead to a state of chronic inflammation and increase the risk of blood clots. It has also been associated with tumors and lowers the strength of the heart’s ability to contract naturally.

A blood test can be performed to see if a patient has high levels of TNF-a in the body. If there is no apparent reason for the higher levels (for example a known injury or infection), it could indicate chronic inflammation.

 

Interleukin-6 Test

Interleukin-6 (IL-6) is similar to TNF-a because it’s a cytokine released in the body to help regulate immune responses.

High levels of IL-6 may also be an indicator of inflammation in the body.

PV Test

Plasma viscosity (PV) is another test that can show a presence of inflammation but may not accurately diagnose chronic inflammation.

Viscosity -- or the thickness -- of the blood can be measured to see if inflammation is present. Increased levels of certain proteins that lead to inflammation will cause the blood to become thicker.

NLRP3 Inflammasome Test

An inflammasome is a large multiprotein complex that is part of the body’s immune system. When there is a threat to the body, the proteins are activated, and they produce pro-inflammatory cytokines to help with immunity and signal when they should be released.

The most studied inflammasome is NLRP3. This inflammasome can detect microbes that cause many illnesses including influenza, E. Coli, and fungal infections.

When activated incorrectly, the NLRP3 inflammasome has been linked to inflammatory disorders like:

Alzheimer’s disease
Diabetes
Atherosclerosis
Arthritis
Gout
HIDS

The Benaroya Research Institute at Virginia Mason released a video that described the inflammasomes like a smoke alarm. The metaphor works like this:

When there’s a fire, the smoke alarm alerts everyone to an issue. If it’s a small fire that can easily be extinguished, you don’t need multiple fire departments to come and flood your whole house.

In the case of your body, if the inflammasome is telling the body to react too strongly, it may cause unnecessary inflammation in the body.

When the NLRP3 inflammasome numbers are elevated, it means that it’s telling the body to respond to a number of issues. It may be sending cytokines to multiple parts of the body to address a number of ongoing issues.

Knowing that this number is high is a good indication that a person has chronic inflammation, especially in the case where an obvious sickness or injury isn’t present.

Additional Diagnostic Tests

Sometimes inflammation can be determined for specific locations in the body that a person is suffering from. For example, if someone is experiencing numbness in a specific area, a doctor may call for an MRI.

Here are some ways that chronic inflammation cases can be diagnosed in localized places:

Gastrointestinal inflammation may be diagnosed through procedures to see inside a digestive tract like:

Colonoscopy
Sigmoidoscopy
Upper endoscopy

You can also find out if there’s inflammation in the intestines with a fecal test that checks for something called calprotectin. Calprotectin is a protein released by white blood cells when inflammation is present in the gastrointestinal tract.

Gingivitis or periodontitis is another form of chronic inflammation that can be diagnosed by a dentist.

Psoriasis is an example of an autoimmune disease in which the immune system attacks the skin. A dermatologist can examine the skin to determine if it is psoriasis or not.

Hashimoto’s disease, also known as chronic lymphocytic thyroiditis, is an autoimmune disease that causes inflammation in a person’s thyroid. This can be diagnosed by studying symptoms and the results of blood tests. The blood tests check hormone levels and antibodies that may be affected by the disease.

Multiple sclerosis (MS) is a neurodegenerative and inflammatory immune condition. MS causes the breakdown of the protective cover around the nerves that can cause many different debilitating symptoms like:

Brain interruptions
Emotional changes
Vision problems
Weak bladder control
Muscle weakness
Fatigue
Dizziness

MS is sometimes difficult to diagnose but is usually discovered based on symptoms and a number of diagnostic tests including MRIs, bloodwork, spinal taps, and electrical impulses.

What Causes Chronic Inflammation?

There are a number of factors leading to chronic inflammation. Some of these factors can be controlled -- such as diet -- but others are as a result of unresolved acute inflammation, or as a symptom of an autoimmune disease.

There are many things that may lead to chronic inflammation, including these:

Sensitivity and hypersensitivity. Sensitivity can be a contributor to chronic inflammation. This would be the case with people who have allergic reactions to things which other bodies wouldn’t identify as a threat, such as seafood or pollen.

Exposure to irritants. These irritants might be chemicals, pesticides, or pollution that cause an inflammatory response.

Acute inflammation. Acute inflammation can sometimes turn into chronic inflammation if the body doesn’t heal properly or is unable to dispel a bacteria or virus.

Foreign material in the body. For example, an unremoved surgical suture or implanted biomedical device may cause some people to experience chronic inflammation.

Autoimmune disorders. These disorders often lead to chronic inflammation as discussed earlier. Examples include:

Rheumatoid arthritis
Lupus
Inflammatory bowel disease (IBD)
Multiple sclerosis (MS)
Type 1 diabetes
Guillain-Barre syndrome
Psoriasis
Grave’s disease
Hashimoto’s thyroiditis
Myasthenia gravis
Vasculitis

Parasitic infections and harmful bacteria that the body does not fully remove. These conditions can also lead to chronic inflammation.

Obesity. As a body gains weight, it produces additional body fat. One of the types of body fat is called white adipose tissue. White adipose tissue has many functions not limited to hormone control, growth, inflammation, and immune system.

When a body becomes obese or excessively overweight, fat cells called adipocytes increase in size and number. These fat cells compromise the body’s blood supply, which causes a reduction in oxygen and an increase in cell death.

The body then secretes cytokines (TNF alpha, IL-6) that stimulate the immune system and trigger an inflammatory reaction throughout the body.

Prolonged stress. Carnegie Mellon University released a study in 2012 that discovered that chronic psychological stress aids in the body losing its ability to regulate its inflammatory response.

Robert E. Doherty Professor of Psychology within CMU's Dietrich College of Humanities and Social Sciences, explains, “Inflammation is partly regulated by the hormone cortisol and when cortisol is not allowed to serve this function, inflammation can get out of control.”

Alcohol. New studies suggest that alcohol can cause inflammation in the intestines and impairs the body’s ability to regulate this inflammation.

Poor diet. An unhealthy diet can also cause chronic inflammation.

Harvard Health Publishing quoted Dr. Fred Tabung, a visiting researcher with the Department of Nutrition at Harvard's T.H. Chan School of Public Health, saying, "A lot of chronic pain is the result of chronic inflammation, and the evidence is quite strong that your diet can contribute to increased systemic inflammation.”

A poor diet can cause your immune system to behave abnormally because your body reacts to unhealthy foods similar to the way it reacts to a bacterial infection, causing your body to release an inflammatory response indefinitely.

Smoking. An article in a 2016 issue of the Journal of Leukocyte Biology explains that nicotine activates white blood cells that release molecules that increase inflammation in the body.

Lack of sleep. Sleep loss leads to the release of cytokines and acute-phase proteins. These proteins cause a low-grade ongoing level of inflammation.

Long-term diseases and ailments (apart from autoimmune ones). Other long-term diseases can also play a role in chronic inflammation, such as:

Gingivitis/periodontitis
Bladder infection
Stomach ulcers
Type 2 diabetes (although new research suggests this may also be an autoimmune disease)
Asthma
Tuberculosis

Sometimes the reason for chronic inflammation is unknown and difficult to diagnose. Such may be the case when someone is unknowingly exposed to an irritant like chemicals or pollution.

In some cases, a body may struggle to heal from an acute injury or sickness, and the process of inflammation becomes prolonged.

How to Prevent and Manage Chronic Inflammation

For some, preventing chronic inflammation may not be possible. This may be the case with individuals who have already developed irreversible autoimmune disorders. What scientists and doctors do know is that even in people who can’t eradicate chronic inflammation, it can be managed.

Besides medication prescribed by doctors to help with symptoms, there are other things that can help manage or even prevent the onset of chronic inflammation.

Some of these practices include:

A healthy diet
Regular exercise
Healthy stress management
Giving up smoking
Cutting down on or eliminating alcohol
Getting enough sleep

Choosing an Anti-Inflammatory Diet

A healthy diet is a great way to reduce inflammation. Just as eating unhealthy food can lead to inflammation, eating healthy foods can help reduce inflammation.

Anti-Inflammatory Foods

Some foods, such as these beneficial foods, are better than others at helping reduce inflammation:

Berries. Blueberries, blackberries, and strawberries are high in antioxidants. Antioxidants are known for reducing inflammation and helping regulate the immune system.

Fatty fishes. Fish is a good source of protein and omega-3 fatty acids. Omega-3 acids EPA and DHA found in fish help reduce inflammation. The best fish options are:

Salmon
Sardines
Herring
Mackerel
Anchovies

Cruciferous vegetables. These vegetables are very healthy for your body and have been associated with lowering the risk of heart disease and cancer. Examples of cruciferous vegetables are:

Broccoli
Cauliflower
Brussel sprouts
Kale
Green cabbage

Avocados. Avocados are considered a superfood. With high levels of potassium, magnesium, fiber, and healthy fats, these are especially good to include in a healthy diet. Some studies also show that they may have an anti-inflammatory compound.

Green tea. Research shows that green tea can help reduce the risk of heart disease, cancer, Alzheimer’s disease, and obesity. Green tea has an antioxidant called EGCG that helps inhibit inflammation.

Peppers. Peppers are high in vitamin C and antioxidants known for reducing inflammation.

Grapes. Grapes are thought to reduce the risk of heart disease, obesity, Alzheimer’s, and eye disorders. They also contain anthocyanins, a compound that has antioxidant effects.

Tomatoes. Tomatoes are packed with vitamin C, potassium, and lycopene which is an antioxidant that is good for reducing inflammation.

Nuts. Nuts include healthy fats and vitamin E that have anti-inflammatory effects. The best kinds of nuts for anti-inflammation are:

Almonds
Hazelnuts
Pecans
Peanuts

Extra virgin olive oil. This oil is a healthy fat that has been linked to reduced risk for heart disease, brain cancer, and stroke. Extra virgin olive oil contains antioxidants and oleic acid that studies show can help reduce inflammation.

Whole grains. Whole grains like oatmeal, brown rice, and whole wheat bread are considered a healthy alternative to refined grains. The fiber in these grains may also help fight inflammation.

Herbs and spices. Some herbs and spices thought to reduce inflammation are:

Turmeric
White willow bark
Maritime pine bark
Chili peppers
Frankincense
Black pepper
Rosemary
Cloves
Ginger
Cinnamon

In general, a healthy diet that consists of vegetables and dark leafy greens, fruits, whole grains, fish, healthy fats, and nuts is beneficial for reducing inflammation.

Foods to Avoid that May Cause Inflammation

There are also foods and ways of preparing food that can increase inflammation in the body.

Some things to avoid when trying to have an anti-inflammatory diet are:

Refined carbohydrates like white bread or pastries
Fried foods
Sweetened beverages
Red meat
Processed meat like hot dogs and sausage
Margarine, shortening, and lard
Foods that are highly processed, like boxed cereals and other meals
Sugar and sweeteners
Trans fats

 

How Exercise Can Help Reduce Inflammation

Since exercise causes acute inflammation it may seem counterintuitive to include it on the list of things to help with chronic inflammation.

While exercising can result in acute (short-term) inflammation, it’s a healthy part of growing muscles and getting stronger.

As long as you avoid long-term injury while exercising, it can help decrease your risk of chronic inflammation. Research published in a journal Brain, Behavior, and Immunity found that even 20 minutes of exercise a day can help the body’s immune system.

A 20-minute-a-day exercise routine also helped produce an anti-inflammatory response in the body and reduced the evidence of cytokine TNF. The study found that the workout does not have to be intense. In fact, fast walking can be enough to help with inflammation.

Exercising also helps you stay healthy by reducing your risk of disease and helps with weight control.

Sleep and Reducing Chronic Inflammation

Poor sleep habits, not getting enough sleep at night, or struggling with insomnia can increase your risk of inflammation.

Reduced sleep can lead to many challenges including increased stress, reduced productivity, decreased cognitive function, and fatigue. Not getting enough sleep can also make you feel irritable which can affect relationships, creating more stress.

As mentioned earlier in this eBook, stress is one of the drivers of inflammation. This is one reason why a lack of sleep can lead to inflammation, but there are others as well.

Scientists have learned that sleep, immune function, and inflammation are all regulated by our circadian rhythm. The circadian rhythm helps your body know when to go to sleep and when to wake up, and it also tells the immune system and consequently the inflammatory response when to function.

Michael J Breus, Ph.D., DABSM of The Sleep Doctor explains it this way:

Laboratory studies have tested acute, prolonged sleep deprivation—conditions under which sleep is restricted for 24 hours or more—and found this severe degree of sleep loss increases inflammation activity in the body. Scientists have also studied partial sleep deprivation, the kind of chronic, insufficient sleep that so many people experience in their daily lives. While the study results are mixed, many studies show this form of everyday sleep loss also elevates inflammation.

Getting enough sleep is not always so simple. If you struggle with going to bed at night or sleeping through the night you may be wondering how you can improve your sleep.

There are many reasons why people struggle to get enough sleep, and not all of them can be addressed here. However, we will provide some simple solutions for getting sleep at night and lowering the risk of chronic inflammation.

Consider these sleep tips:

Turn off screens before bed. Watching TV or scrolling on your phone before bed can make it difficult to fall asleep or sleep well. Screens can emit a blue light that tells your brain that it’s daytime. This can affect your sleep negatively. Cut out screens for an hour or two before you go to bed.

Exercise. Daily exercise can help you get the sleep you need at night. Just try to avoid working out too close to bedtime as this can have the opposite effect and make it difficult to fall asleep.

Establish a bedtime routine. Those with kids know the importance of a bedtime routine to help kids fall asleep at night. A bedtime routine can also help adults get the rest they need. Your bedtime routine may involve a warm shower, a cup of hot tea, meditation, prayer, or whatever is soothing to you.

Limit caffeine, especially in the afternoon or later evening. Some people are very sensitive to caffeine, and too much consumed during the day can make it hard to sleep at night. It may also help to only drink caffeine in the early morning as opposed to closer to bedtime.

Go to bed at the same time. It’s not always easy as an adult to go to bed or wake up at the same time, but science shows that a set sleep schedule can help with falling asleep and staying asleep.

Talk with your doctor. If sleep is an ongoing issue for you, talk with your doctor about getting the sleep you need each night.
Living With Chronic Inflammation

Chronic inflammation can lead to many health challenges in the body, including heart disease, cancer, and possibly autoimmune disorders.

If you or someone you care about is experiencing symptoms of chronic inflammation, it may be time to talk to a doctor. A doctor can evaluate symptoms and run diagnostic tests to help determine if inflammation is present.

A change in lifestyle is an excellent way to help combat many health issues including chronic inflammation. A healthy diet, an ongoing exercise routine, and adequate sleep are good first steps. Start today! These lifestyle changes can produce great benefits for your health.

 

 

8 Biohacks for Beginners

 

Biohacking is a popular new topic. If you’re unfamiliar with the term, biohacking is manipulating your body, brain, and environment to optimize your physical and mental performance. It can involve a variety of things from gene therapy to vitamins to sleep manipulation.

 

While there are many complicated and expensive biohacks, there are also many effective biohacks that are suitable for beginners that are free or nearly so.

 

Use these strategies to biohack yourself and perform at a higher level:

 

1. Elimination diet. An elimination diet is simple, but super powerful. All you have to do is eliminate a specific food from your diet and note the result. You can even add the food back into your diet for verification.

 

• You eat fewer foods than you think, and there’s an excellent chance that at least one of them has a negative impact on your body. Eliminating just one offending food can have a huge impact on your life.

 

1. Meditation. Meditation is very challenging, yet also simple and rewarding. Meditation has so many emotional and physical benefits that it should be taught in school. Since that isn’t the case, the responsibility falls on your shoulders.

 

• The internet offers many ways to learn meditation, from instructions on how to meditate to YouTube videos with guided meditations. Take your pick and dive in!

 

1. Caffeine. Caffeine is wonderful for increasing focus and endurance when taken in the proper amounts. It can also be addicting and cause insomnia. Caffeine should be used responsibly but is a very effective and simple way to boost performance.

 

1. Intermittent fasting. Intermittent fasting is simply limiting your calorie intake to a specific window of time each day. This window is typically between one and eight hours. The rest of the time you would be limited to non-caloric beverages.

 

• Intermittent fasting does a lot of great things for your body, including lowering body weight, increasing insulin sensitivity, and increasing autophagy.

 

1. Blue light. Your body requires blue light to regulate its circadian rhythm. Conventional artificial light sources can disrupt your circadian rhythm and your sleep. Blue light also impacts your mood, memory, and general alertness. Exposure to blue light is best accomplished during daytime hours.

 

• Avoid using any screen technology (TV, tablet, phone, computer) for an hour or two before bedtime.

 

1. Music. You can change your mood, pulse, blood pressure, focus, and a lot of other things just by listening to music. You already know that certain songs or styles of music make you feel energized, while others make you feel calm and relaxed. But have you ever intentionally used music to your advantage?

 

• Make a list of your favorite songs and the effects they have on you. What song would you listen to if you were feeling down? What song makes you feel like you could take on a room full of professional boxers? What song relaxes you the most?

 

1. Cold Therapy. Sitting in a cold tub of water, taking a cold shower, or simply sitting outside in cold weather while underdressed can stress your body in a positive way, as long as you don’t overdo it. Your body becomes stronger by dealing with that stress.

 

• Exercise and intermittent fasting are similar in that they can bring a positive stress to your body.

 

1. Sauna. Heat can be another positive stressor for your body when used responsibly. A short sit in the sauna or hot tub on a regular basis can enhance your health. Unlike cold therapy, it feels good, too.

 

Biohacking is here to stay. You’ve already participated in biohacking on some level. If you’ve ever exercised, experimented with altering your sleep pattern, or tried to gain or or lose weight, you were a biohacker! Biohacking is interesting and effective.

 

A few simple practices can alter your life for the better. Biohacking is a tool that will help you to perform at your best.

The Surprising Truth about Vitamins and Your Mental Health

 

You probably know that vitamins can enhance your physical wellbeing, but how do they affect your mental health?

 

Many mental health professionals and patients report positive results from using a variety of natural supplements, and a growing body of research supports their claims.

 

These developments may sound promising if you’ve been diagnosed with a condition like depression or anxiety or if you want a little help dealing with daily stress. That’s especially true these days with the extra pressures created by COVID-19.

 

Remember to discuss any supplements or treatments with your doctor, so they can keep you safe and coordinate your care.

 

Meanwhile, take a look at this list of vitamins and other natural remedies that may provide relief with little risk of side effects for most adults.

 

Vitamins and Supplements for Mental Health:

 

1. Enjoy the sun. Vitamin D, the sunshine vitamin, helps with mood regulation and brain function. Research suggests it may provide some relief for depression and anxiety. In addition to supplements, you can get vitamin D from sun exposure and foods like egg yolks.

 

1. Explore B vitamins. The B group contains 8 different vitamins. Several of them may play a role in depression, especially B-12, B-6, and folate. Before taking supplements, check with your doctor to be sure they won’t interfere with any medications. You can also get B vitamins from most animal products and some fortified foods.

 

1. Buy multivitamins. To keep things simple, you might want a single multivitamin. Ask your doctor which formula is appropriate for you.

 

1. Take omega-3s. These fatty acids provide many health benefits and may help prevent and treat depression and anxiety. If you’re not a fan of fatty fish, you might prefer capsules.

 

1. Consume more magnesium. Reducing anxiety is one of many jobs for this essential mineral. You may not need pills because magnesium comes in so many foods from dark chocolate to black beans.

 

1. Try valerian. Children with hyperactivity disorders and seniors with insomnia have had positive experiences with this root. However, it can cause headaches and upset stomachs for some users.

 

1. Consider melatonin. Your body produces this hormone naturally, but extra doses may help you sleep. It’s been used successfully with patients with schizophrenia, seasonal affective disorder, and other conditions.

 

1. Drink tea. Some commercial products contain substances derived from tea. For example, green and black varieties contain the amino acid L-theanine, which is involved in regulating stress and sleep.

 

1. Sniff lavender. This fragrant herb is another popular sleep remedy. Grow it yourself or buy it in many forms from body lotions to candles.

 

Other Natural Approaches to Mental Health:

 

1. Eat healthy. Most adults can get enough vitamins and other nutrients from a balanced diet. However, your doctor may suggest supplements if you’re pregnant or have certain other conditions.

 

1. Exercise. Physical activity trains your brain too. Yoga or team sports relieve stress and moodiness.

 

1. Meditate daily. Even brief sessions of mindfulness produce major mental health benefits. Regular practice eases psychological stress and social anxiety as you increase your self-awareness and compassion.

 

1. Sleep well. Psychological issues can interfere with your sleep, and lack of sleep can make symptoms more difficult to manage. Break the cycle by sticking to a regular bedtime and keeping your bedroom dark and quiet.

 

As long as you follow your doctor’s recommendations, vitamins and other natural remedies may help you to manage mental health symptoms in conjunction with medication and talk therapy.

 

For minor stress, lifestyle changes like a balanced diet and more exercise may be all you need to soothe your body and mind.

Read This If You’re Having Disturbing Dreams

 

Have you been having strange dreams? While nightmares are more common in childhood, most adults have disturbing dreams at least occasionally. Naturally, any additional stress can make scary images more likely. 

 

Dreams are rarely a cause for much concern unless they’re interfering with the quality of your life. However, you might like your nights to be more pleasant.

 

Keep in mind that some of your recent experiences may just mean that you’re remembering your dreams more. That’s what happens if you wake up frequently during the night or you sleep in late and have longer stages of REM sleep when most dreams occur. 

 

Try these tips for enjoying more restful sleep.

 

Dealing with Disturbing Dreams:

 

1. Stay on schedule. Sleep deprivation can lead to upsetting dreams. Aim for 7 to 8 hours of rest each night. Go to bed and wake up at the same time even on weekends. Keep your bedroom dark and quiet.

 

1. Change the ending. Sleep therapists use a technique called Imagery Rehearsal that you can simplify and try at home. Rewrite your dreams with a happy story line. You could also focus on something you want to dream about before you shut your eyes.

 

1. Soothe yourself. Create comforting rituals for bedtime or if you wake up during the night. Drink a cup of herbal tea or experiment with a weighted blanket.

 

1. Work out. Physical exercise also relieves stress. Go for a run in the morning. Buy some equipment so you can train at home.

 

1. Eat light. Indigestion can affect your brain as well as your body. Avoid heavy meals and spicy food when you’re about to lie down.

 

1. Drink responsibly. Alcohol may make you drowsy, but it changes your sleep cycle so you’re more prone to nightmares. Skip the wine if you’re having a late dinner. Caffeine and nicotine can also affect brain functions and remain in your system for hours.

 

1. Keep a journal. Tracking your sleep may help you understand your individual triggers. Record your daytime activities and dreams to see if you can spot any patterns.

 

1. See your doctor. Let your doctor know if you feel distressed. You may have an underlying medical issue that needs treatment, or your symptoms could be caused by a medication you’re taking.

 

Additional Tips for Pandemic Dreams:

 

1. Avoid infection. Surveys show that the most common pandemic dreams involve you or your loved ones being exposed to COVID-19. Reduce your risk by taking precautions including masks, social distancing, and frequent hand washing.

 

1. Manage your finances. Job loss is another concern. You may feel more secure if you have a plan in place in case you are laid off. Minimize your spending and explore other sources of income.

 

1. Connect with others. Are you feeling lonely or isolated? Find safe ways to spend time with family and friends. Enjoy video calls and virtual birthday parties. Gather together outdoors on your patio or at a local park.

 

1. Monitor media consumption. The daily news can sometimes be more frightening than horror movies. Take a break if binging on the news is keeping you up at night. You can stay informed by checking in once or twice a day.

 

1. Treat trauma. The pandemic may intensify mental health conditions that contribute to nightmares. That includes depression, anxiety, and PTSD. Call a community helpline or let a loved one know if you’re struggling.

 

You can have pleasant dreams even during stressful times. Maintain a consistent daily schedule, think positive, and see your doctor if you need additional help.

Read This If You’re Having Disturbing Dreams

Have you been having strange dreams? While nightmares are more common in childhood, most adults have disturbing dreams at least occasionally. Naturally, any additional stress can make scary images more likely.

Dreams are rarely a cause for much concern unless they’re interfering with the quality of your life. However, you might like your nights to be more pleasant.

Keep in mind that some of your recent experiences may just mean that you’re remembering your dreams more. That’s what happens if you wake up frequently during the night or you sleep in late and have longer stages of REM sleep when most dreams occur.

Try these tips for enjoying more restful sleep.

Dealing with Disturbing Dreams:

1. Stay on schedule. Sleep deprivation can lead to upsetting dreams. Aim for 7 to 8 hours of rest each night. Go to bed and wake up at the same time even on weekends. Keep your bedroom dark and quiet.
2. Change the ending. Sleep therapists use a technique called Imagery Rehearsal that you can simplify and try at home. Rewrite your dreams with a happy story line. You could also focus on something you want to dream about before you shut your eyes.
3. Soothe yourself. Create comforting rituals for bedtime or if you wake up during the night. Drink a cup of herbal tea or experiment with a weighted blanket.
4. Work out. Physical exercise also relieves stress. Go for a run in the morning. Buy some equipment so you can train at home.
5. Eat light. Indigestion can affect your brain as well as your body. Avoid heavy meals and spicy food when you’re about to lie down.
6. Drink responsibly. Alcohol may make you drowsy, but it changes your sleep cycle so you’re more prone to nightmares. Skip the wine if you’re having a late dinner. Caffeine and nicotine can also affect brain functions and remain in your system for hours.
7. Keep a journal. Tracking your sleep may help you understand your individual triggers. Record your daytime activities and dreams to see if you can spot any patterns.
8. See your doctor. Let your doctor know if you feel distressed. You may have an underlying medical issue that needs treatment, or your symptoms could be caused by a medication you’re taking.

Additional Tips for Pandemic Dreams:

1. Avoid infection. Surveys show that the most common pandemic dreams involve you or your loved ones being exposed to COVID-19. Reduce your risk by taking precautions including masks, social distancing, and frequent hand washing.
2. Manage your finances. Job loss is another concern. You may feel more secure if you have a plan in place in case you are laid off. Minimize your spending and explore other sources of income.
3. Connect with others. Are you feeling lonely or isolated? Find safe ways to spend time with family and friends. Enjoy video calls and virtual birthday parties. Gather together outdoors on your patio or at a local park.
4. Monitor media consumption. The daily news can sometimes be more frightening than horror movies. Take a break if binging on the news is keeping you up at night. You can stay informed by checking in once or twice a day.
5. Treat trauma. The pandemic may intensify mental health conditions that contribute to nightmares. That includes depression, anxiety, and PTSD. Call a community helpline or let a loved one know if you’re struggling.

You can have pleasant dreams even during stressful times. Maintain a consistent daily schedule, think positive, and see your doctor if you need additional help.

I am conquering my illnesses.

 

I am a healthy person. My body and mind want to be healthy. My body and mind know how to be healthy. They are making me healthier each day.

 

I am becoming the healthiest I have ever been.

 

My current health challenges are a simple matter for my body to overcome. I have a body that is driven toward health. My body has a wisdom and intelligence that can defeat any health issue. It wants to return to, and maintain, a 100% healthy condition.

 

Health is my body’s natural state.

 

I take my diet seriously. I understand what I need to eat to maximize my health, and I eat those foods regularly.

 

I give my body all the rest and sleep it needs in order to be healthy. I wake up healthier than when I went to bed. I am conquering my illnesses in my sleep.

 

My body rejects all present and future illnesses. It heals itself with each breath I take. It is resistant to sickness.

 

Today, I am becoming healthier. I take care of my body and give it everything it requires to be healthy. I conquer my illnesses with my thoughts and actions. My body is committed to increasing my level of health.

 

Self-Reflection Questions:

 

1. What are five habits I could develop that would boost my health?
2. What are three habits I need to eliminate if I want to maximize my health?
3. What else do I need to change in my life if I want to be healthier?

I make healthier decisions each day.

 

I consider how every decision I make impacts my health. Many of the decisions I make can either support or degrade my health. Living a healthy lifestyle is a choice that I make each day.

 

My health is my greatest priority. Everything else means little if my health fails.

 

I choose healthy foods and beverages. The food I eat has a huge impact on my health. Choosing which food to eat is the most important decision I make each day.

 

It is impossible to remain healthy when I eat unhealthy food. Eating nutritious foods supports my health in a powerful way.

 

My safety is important to me.

 

I consider my safety when making decisions. Protecting myself is another way I make healthy choices. I avoid people, activities, and situations that endanger my health. There are plenty of safe people and activities to keep me interested and entertained. 

 

I take time to relax each day.

 

Stress is bad for my health. I avoid stress when I can. However, I also know how to relax in a healthy way. I only need a small amount of time each day to feel relaxed and refreshed.

 

Today, I put my health at the top of my list of priorities. I focus on making healthier decisions. Today is the beginning of a new outlook on life that focuses on my health.

 

Self-Reflection Questions:

 

1. What do I do every day that is harmful to my health? Why am I doing these things?
2. What are five healthy habits I could add to my life that would make a difference?
3. What is the most dangerous or reckless thing I do? Why do I do it?

A 5-Minute Guide to Cognitive Behavioral Therapy

 

Patients, therapists, and insurance companies often prefer cognitive behavioral therapy (CBT). It’s quicker than most other forms of psychological treatment, and a growing body of research shows that it works.

 

One of the main benefits of CBT is that it trains you to be your own therapist. You learn to change your thinking and develop more effective ways of coping.

 

In your sessions, you’ll identify distorted thought patterns and replace them with more realistic ones. As your thinking changes, your feelings become more manageable, and your actions become more constructive.

 

See how working with a therapist or trying CBT on your own could help you to lead a happier and more successful life. Study this quick guide to cognitive behavioral therapy.

 

Benefits of CBT:

 

1. Treat depression and anxiety. CBT can be used to treat many mental disorders. That includes some of the most common conditions like depression, anxiety, bipolar disorders, and PTSD.

 

1. Overcome addictions. Many recovering addicts rely on CBT to prevent relapses. Therapy can help build self-esteem and support healthier lifestyles.

 

1. Sleep well. Sleep disorders are another reason that patients use CBT. Unlike medications, therapy addresses the root causes of insomnia with little risk of dangerous side effects.

 

1. Strengthen relationships. Transforming your thinking changes the way you interact with others. You can enhance your communication skills and become more assertive.

 

1. Achieve your goals. You may be wondering if you have to have a diagnosed mental disorder to use CBT. In reality, it’s a helpful tool for personal development even if you feel like your life is mostly on track. You could use the principles to help you relax or live more mindfully.

 

How to Use CBT:

 

1. Find a therapist. A wide range of professionals can practice CBT, including nurses and general practitioners. If you want to work with a psychotherapist, ask your doctor for a referral or contact the psychological association in your state.

 

1. Prepare for your appointment. CBT focuses on the present, but your therapist will need some history. Be ready to discuss any relevant medical conditions and childhood experiences. Start thinking about your priority issues and what you want to accomplish.

 

1. Do your homework. Your therapist will probably give you assignments to do in between sessions. That could involve writing in a journal or practicing new responses to situations that you find challenging.

 

1. Accept discomfort. You might experience unpleasant emotions at first. That can be a natural and constructive part of facing fears and doubts.

 

1. Read a book. Would you rather try CBT on your own? Browse for books recommended by trusted sources like the Association for Behavioral and Cognitive Therapies.

 

Other Tips:

 

1. Take an active role. Your progress will depend on how much effort you put in. Collaborate with your therapist in setting goals. Be honest and open in talking about your thoughts and feelings.

 

1. Avoid shortcuts. CBT sounds so straightforward that you might be tempted to think that you know it already. However, results depend on taking a structured approach and applying your knowledge consistently.

 

1. Be patient. There’s a difference between quick and instant. Give your new habits time to reinforce themselves. With practice, they will feel more comfortable and become automatic.

 

1. Review your progress. On the other hand, let your therapist know if you think you’re stuck. You may find it easier to talk with someone else or you may benefit from a different approach. Keep in mind that CBT can be combined with other treatments too.

 

Psychotherapy may be more affordable and accessible than you think. With CBT, you can make progress quickly with strategies you can use at home or by working with a therapist on a schedule tailored to your individual needs.

A 5-Minute Guide to Cognitive Behavioral Therapy

Patients, therapists, and insurance companies often prefer cognitive behavioral therapy (CBT). It’s quicker than most other forms of psychological treatment, and a growing body of research shows that it works.

One of the main benefits of CBT is that it trains you to be your own therapist. You learn to change your thinking and develop more effective ways of coping.

In your sessions, you’ll identify distorted thought patterns and replace them with more realistic ones. As your thinking changes, your feelings become more manageable, and your actions become more constructive.

See how working with a therapist or trying CBT on your own could help you to lead a happier and more successful life. Study this quick guide to cognitive behavioral therapy.

Benefits of CBT:

1. Treat depression and anxiety. CBT can be used to treat many mental disorders. That includes some of the most common conditions like depression, anxiety, bipolar disorders, and PTSD.
2. Overcome addictions. Many recovering addicts rely on CBT to prevent relapses. Therapy can help build self-esteem and support healthier lifestyles.
3. Sleep well. Sleep disorders are another reason that patients use CBT. Unlike medications, therapy addresses the root causes of insomnia with little risk of dangerous side effects.
4. Strengthen relationships. Transforming your thinking changes the way you interact with others. You can enhance your communication skills and become more assertive.
5. Achieve your goals. You may be wondering if you have to have a diagnosed mental disorder to use CBT. In reality, it’s a helpful tool for personal development even if you feel like your life is mostly on track. You could use the principles to help you relax or live more mindfully.

How to Use CBT:

1. Find a therapist. A wide range of professionals can practice CBT, including nurses and general practitioners. If you want to work with a psychotherapist, ask your doctor for a referral or contact the psychological association in your state.
2. Prepare for your appointment. CBT focuses on the present, but your therapist will need some history. Be ready to discuss any relevant medical conditions and childhood experiences. Start thinking about your priority issues and what you want to accomplish.
3. Do your homework. Your therapist will probably give you assignments to do in between sessions. That could involve writing in a journal or practicing new responses to situations that you find challenging.
4. Accept discomfort. You might experience unpleasant emotions at first. That can be a natural and constructive part of facing fears and doubts.
5. Read a book. Would you rather try CBT on your own? Browse for books recommended by trusted sources like the Association for Behavioral and Cognitive Therapies.

Other Tips:

1. Take an active role. Your progress will depend on how much effort you put in. Collaborate with your therapist in setting goals. Be honest and open in talking about your thoughts and feelings.
2. Avoid shortcuts. CBT sounds so straightforward that you might be tempted to think that you know it already. However, results depend on taking a structured approach and applying your knowledge consistently.
3. Be patient. There’s a difference between quick and instant. Give your new habits time to reinforce themselves. With practice, they will feel more comfortable and become automatic.
4. Review your progress. On the other hand, let your therapist know if you think you’re stuck. You may find it easier to talk with someone else or you may benefit from a different approach. Keep in mind that CBT can be combined with other treatments too.

Psychotherapy may be more affordable and accessible than you think. With CBT, you can make progress quickly with strategies you can use at home or by working with a therapist on a schedule tailored to your individual needs.

A 5-Minute Guide to Cognitive Behavioral Therapy

 

Patients, therapists, and insurance companies often prefer cognitive behavioral therapy (CBT). It’s quicker than most other forms of psychological treatment, and a growing body of research shows that it works.

 

One of the main benefits of CBT is that it trains you to be your own therapist. You learn to change your thinking and develop more effective ways of coping.

 

In your sessions, you’ll identify distorted thought patterns and replace them with more realistic ones. As your thinking changes, your feelings become more manageable, and your actions become more constructive.

 

See how working with a therapist or trying CBT on your own could help you to lead a happier and more successful life. Study this quick guide to cognitive behavioral therapy.

 

Benefits of CBT:

 

1. Treat depression and anxiety. CBT can be used to treat many mental disorders. That includes some of the most common conditions like depression, anxiety, bipolar disorders, and PTSD.

 

1. Overcome addictions. Many recovering addicts rely on CBT to prevent relapses. Therapy can help build self-esteem and support healthier lifestyles.

 

1. Sleep well. Sleep disorders are another reason that patients use CBT. Unlike medications, therapy addresses the root causes of insomnia with little risk of dangerous side effects.

 

1. Strengthen relationships. Transforming your thinking changes the way you interact with others. You can enhance your communication skills and become more assertive.

 

1. Achieve your goals. You may be wondering if you have to have a diagnosed mental disorder to use CBT. In reality, it’s a helpful tool for personal development even if you feel like your life is mostly on track. You could use the principles to help you relax or live more mindfully.

 

How to Use CBT:

 

1. Find a therapist. A wide range of professionals can practice CBT, including nurses and general practitioners. If you want to work with a psychotherapist, ask your doctor for a referral or contact the psychological association in your state.

 

1. Prepare for your appointment. CBT focuses on the present, but your therapist will need some history. Be ready to discuss any relevant medical conditions and childhood experiences. Start thinking about your priority issues and what you want to accomplish.

 

1. Do your homework. Your therapist will probably give you assignments to do in between sessions. That could involve writing in a journal or practicing new responses to situations that you find challenging.

 

1. Accept discomfort. You might experience unpleasant emotions at first. That can be a natural and constructive part of facing fears and doubts.

 

1. Read a book. Would you rather try CBT on your own? Browse for books recommended by trusted sources like the Association for Behavioral and Cognitive Therapies.

 

Other Tips:

 

1. Take an active role. Your progress will depend on how much effort you put in. Collaborate with your therapist in setting goals. Be honest and open in talking about your thoughts and feelings.

 

1. Avoid shortcuts. CBT sounds so straightforward that you might be tempted to think that you know it already. However, results depend on taking a structured approach and applying your knowledge consistently.

 

1. Be patient. There’s a difference between quick and instant. Give your new habits time to reinforce themselves. With practice, they will feel more comfortable and become automatic.

 

1. Review your progress. On the other hand, let your therapist know if you think you’re stuck. You may find it easier to talk with someone else or you may benefit from a different approach. Keep in mind that CBT can be combined with other treatments too.

 

Psychotherapy may be more affordable and accessible than you think. With CBT, you can make progress quickly with strategies you can use at home or by working with a therapist on a schedule tailored to your individual needs.

The Most Important Things You Can Do to Strengthen Your Heart Health

 

Your heart works pretty hard for you. It beats roughly once a second for your entire life. That’s about 2.5 billion beats over the average lifespan. The blood that is circulated by the beating heart carries oxygen and nutrients throughout the body. Your heart is important to say the least!

 

Cardiovascular disease has been the leading cause of death in the United States for many years. Fortunately, it is largely preventable with simple lifestyle changes.

 

Consider these activities to enhance your heart health and extend your lifespan:

 

1. Exercise. Like all the other muscles in your body, your heart needs exercise to be at its most healthy. The current prescription from the medical community is 30 minutes of aerobic exercise, five times a week. Everyone should find a way to plan some exercise into their life. For example: 

 

• Walk on a treadmill while watching TV.
• Exercise with a friend.
• Listen to a book on tape while you go for a run.
• Play a team sport.
• Hire a personal trainer.

 

1. Reach and maintain a healthy weight. Your heart works much harder if you’re overweight. There’s only so much work it can do before it gives up. Find a healthy weight for your body and maintain it. Your heart will thank you.

 

1. Avoid smoking. Smoking is dangerous, but you already knew that. Among other things, smoking damages your blood vessels and your blood cells. Smokers are at a much greater risk of suffering a heart attack.

 

1. Manage stress. Stress kills. Though the mechanism isn’t understood, there is a strong correlation between stress and heart disease. If you feel stress on a regular basis, it’s important to find ways of dealing with that stress. Make a list of activities that relax you and start doing them.

 

1. Get the proper amount of sleep. Multiple studies have shown that too much or too little sleep can increase the risk of developing heart disease. The proper amount of sleep appears to be between seven and nine hours for adults. More or less than this can impact your heart and overall health negatively.

 

1. Maintain proper blood pressure. When your blood pressure is too high, the lining of your blood vessels can be damaged. This creates scar tissue and also attracts cholesterol and fat deposits. High blood pressure is dangerous but doesn’t feel uncomfortable. It really is the silent killer.

 

1. Eat properly. A good diet can avoid many of the issues that lead to heart disease. Avoid saturated fat, cholesterol, and salt. Eat the things that you already know are good for you. A healthy diet doesn’t have to be complicated. Some of the best heart-healthy foods include:

 

• Berries
• Whole grains
• Fish oil
• Nuts
• Beans
• Leafy greens
• Dark chocolate
• Fruits and vegetables
• Seeds

 

Cardiovascular disease is the leading cause of death in the United States. Approximately 25% of the population ultimately succumbs to heart disease.

 

The rates are much lower in those countries with healthier eating and exercise habits. However, you don’t need to pack your bags and move to Japan to lower your risk of heart disease. You only need to adopt healthy behaviors and drop any behaviors that don’t help you to thrive.

 

A healthy diet, good sleep, and exercise can prevent a lot of negative health issues. These are the things you already know how to do. Start doing them religiously and strengthen your health. You’ll be glad you did!

What Every Runner Needs to Know About Stretching

 

Many runners get excited about increasing their speed and distance. However, they sometimes skimp on stretching and other essential elements of a balanced fitness program.

 

If that sounds like you, your habits could be holding you back. Consistent stretching will enhance your performance and lower your risk of injury. It’s also a constructive way to relax and deal with stress.

 

Find out what you need to know about training for greater flexibility and range of motion. Read this quick guide on stretching for runners.

 

Body Parts That Runners Need to Stretch

 

Tight hamstrings are a major issue for runners, but there are many more factors at work. You need to stretch the rest of your body, as well as your legs.

 

Keep these tips in mind:

 

1. Care for your thighs. Running can make your hamstrings tight and uncomfortable because the quadriceps on the front of your thighs are often much stronger than the hamstrings on the back of your thighs. Stretching and strength training can help keep this muscular imbalance under control.

 

1. Loosen your hips. If you push yourself too hard, you may feel pressure on the outside of your thigh where your iliotibial band (ITB) runs from your hip to your shin. It’s also important for runners to pay attention to the groin area near the front of the hip.

 

1. Stretch your calves. Prevent cramps by doing exercises for your lower legs too. Your calves have to work very hard to push your weight off each foot when you run.

 

1. Pamper your feet. Supportive shoes will protect your feet but stretches are fundamental too. To make things easier, you can do many of these movements sitting down, maybe while you’re watching TV or talking on the phone.

 

1. Remember your upper body. While your legs are doing most of the work when you’re running, your upper body matters too. Your upper and lower back absorb pressure, especially if you run on hard surfaces. Also, being limber from head to toe helps you to maintain correct posture and move with less effort. 

 

Stretching Techniques Runners Need to Use

 

Keep your muscles flexible and strong. In addition to running faster and longer, it may help you to age more comfortably.

 

Try these techniques:

 

1. Respect your limits. It’s okay to feel a gentle pull while stretching, but back off if you experience any sharp sensations. Be patient and stay close to your comfort zone.

 

1. Use other methods. If you already have injuries or very tight muscles, you may need to put off stretching for a while. Icing and massaging the area could help you recover faster.

 

1. Warm up. Save static stretches for after your run when your muscles are warm. Prior to running, focus on gentle movements to get your blood flowing, like walking for a few minutes.

 

1. Cool down. Take time to stretch for about 10 minutes before you hang up your running shoes. A consistent practice will pay off.

 

1. Follow your breath. Coordinate your breath with your movements. Inhale as you tense each muscle before stretching. Exhale as you relax and lengthen.

 

1. Move smoothly. Bouncing makes your muscles tighten and increases the risk of tears. Proceed at a slow and steady pace. Stay still as you hold stretches for about 30 seconds.

 

1. Add resistance. Working against an opposing force can help you get greater results. Use your hand or a strap to gently press your body part in the other direction while you’re stretching.

 

1. See your doctor. Discuss your individual questions with your physician, especially if you have underlying medical conditions. They may refer you to a physical therapist who can teach you stretching exercises customized for your needs.

 

Stay safe and reach your fitness goals by adding regular stretching sessions to your fitness program. You’ll be less likely to have to take days off to recover from injuries, and you’ll make running more comfortable and rewarding.

Do You Have a Sleep Disorder?

 

You spend roughly one third of your life asleep. It’s an important part of your life that affects every other part. Just try going without sleep for a few days and see what happens to you physically and mentally!

 

While many people with sleep disorders are well aware of their difficulties, there are many others that have sleep disorders, but don’t realize it. Could you be one of the 70 million people in the US alone that suffer from a sleep disorder?

 

Let’s find out.

 

There are several symptoms that suggest you might be suffering from a sleep disorder:

 

1. Tired even after a full night of sleep. Do you still feel tired after you’ve gotten at least seven hours of sleep? Try to keep track of the time you fall asleep and when you wake up. If you’re getting at least seven hours of sleep and still feel tired, this is a strong indication that you might have a sleep disorder.

 

1. Loud snoring, gasping, or you stop breathing during sleep. Does anyone tell you that you snore loudly? Or that you stop breathing during the night? Do you gasp for breath in your sleep? You might have sleep apnea. Sleep apnea can also cause excessive fatigue since you’re not sleeping well.

 

1. Fall asleep at the wrong times. Do you find yourself nodding off at work or in front of the TV in the early evening? This is another sign that your normal sleep is disturbed in some way.

 

1. Difficulty falling asleep or can’t stay asleep. If you have either of these issues for more than a month, you may have a sleeping disorder. Waking up early and not being able to fall back asleep can also be a sign of depression.

 

Do any of these symptoms seem familiar? If so, you might have a sleeping disorder. The first step is to ensure that you’re getting enough time in bed each night. If that’s not the issue, it might be time to schedule an appointment with your doctor.

 

There are five primary types of sleep disorders:

 

1. Sleep apnea. Sleep apnea occurs when breathing isn’t continuous during the night. This can either be due to an obstruction in the airway or a lack of coordination between the brain and the muscles involved in breathing.

 

1. Insomnia. This is a difficulty in falling asleep or staying asleep. There are many potential causes of insomnia, including stress and hormonal issues.

 

1. Parasomnias. These are unusual behaviors that occur during sleep. These include:

 

• Teeth grinding
• Bedwetting
• Sleepwalking and sleep talking
• Nightmares

 

1. Narcolepsy. This sleep disorder involves falling asleep very quickly when you should be awake. At the most extreme, a narcolepsy sufferer could suddenly fall asleep while driving. More mild cases might involve suddenly excusing yourself from the dinner table and lying down for a nap.

 

1. Restless leg syndrome. This sensation is hard to describe if you’ve never experienced it. It feels similar to your foot or leg falling asleep. It’s not quite the same prickly feeling, but it’s close. It's a very uncomfortable tingle. You also have an uncontrollable urge to move your legs to relieve the discomfort.

 

Sleep disorders can range from mildly annoying to dangerous. You can’t live indefinitely without sleep, and the quality of your sleep impacts the rest of your life.

 

If you think you might have a sleep disorder, make an appointment with your physician. You might find yourself spending a night in a sleep laboratory!

 

Sleep makes up a third of your life. It’s important to get it right!

 

I strengthen my physical and mental health.

 

I know that I create my reality. I also know that gratitude is everything. These two facts give me the tools I need to keep my mental and physical health in peak form.

 

I find that the more I appreciate my body, the more my body responds to the kindness I show it.

 

I appreciate the power of my mind and am careful to fill it with kind and encouraging thoughts. In return, my mind responds in kind. I am grateful that my mind has become a happy place to live. I love that I am finally content with me.

 

I put a lot of “work” into creating a healthy physical and emotional environment. Just like cultivating a beautiful garden, I am now living in an Eden.

 

I love that I have a great attitude. It is awesome to hang out with someone so positive!

 

I am happy to be me! I love that I can laugh at myself. I am grateful that I am more tolerant with my mistakes. I am way more fun to be around now!

 

I like that I have learned to go with the flow and be present in each moment. Even in uncomfortable moments, I can find a silver lining. As a result, life becomes easier. I can feel my body relax. I am more comfortable in my own skin. I enjoy my life much more.

 

Today, I naturally make healthy choices for my mind and body, because it feels so good. 

 

Self-Reflection Questions:

 

1. What can I do each day to show gratitude for my good health?
2. How can I appreciate my life more today?
3. What else can I do to enhance my happiness today?

Caffeine: The Pluses and Minuses

 

There are a lot of people that like to start the day with a cup of coffee. Our minds and bodies rely on it after a while. But is that a bad thing?

 

It turns out that consuming caffeine has some significant benefits. But caffeine has a few downsides, too.

 

Let’s take a look at the advantages and disadvantages of caffeine.

 

Consuming caffeine has some real advantages:

 

1. Caffeine is a safe stimulant when used at the appropriate dosages. This is one of the reasons many people love a cup of coffee in the morning. Sure, coffee tastes great, but we also love the feeling of alertness and focus that the caffeine from coffee provides.

 

1. Caffeine is good for your mood. Caffeine is also a mood-booster for many people. You feel more capable and the day looks a little brighter.

 

1. Caffeine blunts your appetite. Caffeine is also used in many appetite suppressants. You’re not as hungry after consuming caffeine.

 

1. Caffeine increases fat oxidation. It doesn’t burn fat to any noticeable degree, but it does release fatty acids into the bloodstream where they can be burned by the body for energy.

 

1. Boosts the effect of painkillers. Some painkillers, like Excedrin, contain caffeine, because it boosts the effects of the other ingredients. Many pain killing medications simply work better in the presence of caffeine.

 

1. Decreased risk of type-2 diabetes, Parkinson’s Disease, and some types of cancer. No one is 100% sure why, but consuming caffeine regularly seems to reduce the likelihood of contracting these diseases.

 

Consider these disadvantages of caffeine, too:

 

1. Upset stomach. Caffeine can irritate the stomach lining and stimulate the intestinal tract. It’s possible for caffeine to cause nausea and diarrhea.

 

1. Insomnia. The stimulatory effects of caffeine can make it challenging to fall asleep at night. Some people are more sensitive to caffeine than others. Be careful about how much caffeine you consume after the afternoon. You might have a long night.

 

1. Heart palpitations. Too much of a good thing can be a bad thing. Caffeine can over-stimulate the heart and lead to heart palpitations. The dosage needed to create this effect varies greatly from person to person.

 

• Too much caffeine can also increase heart rate and blood pressure, sometimes to dangerous levels.

 

1. Nervousness. Too much stimulation can create nervousness and anxiety. We’ve all known that jittery feeling that too much caffeine produces.

 

1. Pregnancy complications. Caffeine can cross over from the mother to the fetus. Even breast milk can contain caffeine if the mother consumes caffeine.

 

1. Death. It’s possible, but not easy, to consume enough caffeine to cause death. It would be difficult to consume enough caffeine through beverages to cause death unless the person is highly sensitive to caffeine. Here are some of the symptoms of caffeine overdose:

 

• Difficulty breathing
• Hallucinations
• Chest pain
• Convulsions
• Confusion
• Vomiting

 

In moderation, caffeine can be a good thing for those who aren’t highly sensitive to it. If you believe that caffeine is having a negative impact on your health or life, cut back.

 

It can be challenging to reduce the amount of caffeine you consume. Headaches and fatigue are common complaints of those reducing their intake.

 

However, if you’re doing just fine with caffeine, there’s no reason not to continue. The FDA recommends that caffeine intake should not exceed 400 mg per day. That’s about 3-4 cups of coffee. Be sure to check with your doctor if you have any questions or concerns.

11 Tips to Help You Deal with Insomnia

What’s keeping you up at night? Insomnia is a broad term that can refer to several different sleep disorders with many different causes.

The symptoms can include struggling to fall asleep or stay asleep. You may also feel tired and irritable throughout the day and have trouble thinking clearly.

It’s important to understand the reason behind your insomnia, so you can figure out what to do about it. It may be tied to your lifestyle or to underlying health conditions. In some cases, insomnia may linger after other medical issues have been resolved, unless you change your habits too.

Insomnia is the most common sleep disorder, but it can often be overcome with simple remedies. Try these strategies to help you enjoy more restful sleep.

Lifestyle Changes for Dealing with Insomnia

Your sleep habits and other daily activities could be undermining the quantity and quality of your sleep. Small changes could make a big difference.

Try these tips:

1. Learn to relax. Daily stress and disturbing thoughts can interfere with sleep. Find relaxation practices that work for you, such as listening to music or practicing deep breathing exercises.
2. Block out noise. Play a recording of pink noise or rainfall to drown out traffic noises or lively neighbors. Hanging blackout curtains may help too if you need to darken your bedroom at night.
3. Limit alcohol and caffeine. Take days off from drinking liquor and finish your last cup of coffee before 2 pm. Check labels for caffeine in other products like chocolate and carbonated beverages.
4. Eat light. It’s more difficult to fall asleep when your body is digesting a heavy meal. Eat dinner earlier and avoid late night snacks.
5. Exercise regularly. Design a workout program and stick to it. A survey by the American Academy of Sleep Medicine found that adults who are physically active are one third less likely to report sleep problems and half as likely to report daytime tiredness.
6. Create bedtime rituals. Prepare yourself to fall asleep faster. Take a warm bath, read a book, or engage in quiet hobbies.

Medical Treatments and Alternative Therapies for Dealing with Insomnia

About 30% of adults experience insomnia occasionally, while another 10% have chronic conditions that can last for several months or more, according to the American Sleep Association. If insomnia is disrupting your life, your doctor may be able to help.

These strategies can help:

1. Get examined. A physical examination can help you receive appropriate treatment as soon as possible. Use a sleep journal to track your symptoms and write down questions you want to share with your doctor.
2. Go for counseling. Depression and anxiety can contribute to insomnia. Your doctor may refer you to a specialist for cognitive behavioral therapy, which can sometimes produce dramatic results in a short time.
3. Consider medications. Talk with your doctor before taking any over-the-counter sleep products. Proper supervision can help you minimize side effects and avoid taking any drug for longer than recommended.
4. Relieve pain. Physical discomfort makes it difficult to sleep, and lack of sleep can make you more sensitive to pain. Ask your doctor if physical therapy might help with your symptoms.
5. Use herbs. Research shows mixed results, but many adults swear by chamomile tea or valerian root supplements. Let your doctor know about any herbal remedies you want to try, so they can advise you on their safety and coordinate your treatment.

Give your mind and body the sleep you need to stay happy and healthy. Many cases of insomnia can be corrected with home remedies that require little time or expense, and your doctor can advise you if you need further assistance.

 

 

A Foolproof Formula for Lifelong Brain Health

It’s natural for your brain to change as you grow older, but you can protect your cognitive fitness at any age. Your lifestyle plays a major role in how well you think, learn, and remember.

Unfortunately, failing brain health is a public health epidemic, according to the American Heart Association. Their research shows that 3 out of 5 Americans will develop a brain disease in their lifetime.

You may sometimes take your brain for granted, but your quality of life depends on it. Keeping it in top shape will help you to overcome obstacles, develop relationships, and complete your daily activities.

Try these suggestions for showing your brain some love.

Taking Care of Your Mental and Physical Health:

1. Exercise regularly. Physical activity delivers more oxygen to your brain and helps form new neural connections. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, as well as training for strength.
2. Eat healthy. Studies suggest the MIND diet slows brain aging by almost 8 years and cuts your risk of developing Alzheimer's disease. It’s a combination of the popular Mediterranean and DASH diets, focusing on vegetables, fruits, and meat-free meals.
3. Sleep well. Your memory and learning capacity grow stronger while you sleep. Go to bed and wake up on a regular schedule and talk with your doctor if you have trouble falling asleep on a regular basis or feel tired most days.
4. Quit smoking. Tobacco affects more than your lungs. Brain scans show that smoking thins your cerebral cortex, which is responsible for many important thought processes.
5. Treat chronic conditions. Many physical health issues can impact your brain. That includes obesity, diabetes, high cholesterol, and hypertension. Get regular screenings and follow your doctor’s recommendations.

Staying Connected:

1. Make plans. It’s easy to get so busy that you lose track of family and friends. Block out time for family dinners, date nights, and weekend outings. Social ties help to slow the rate of memory decline and enhance many other mental and physical health outcomes.
2. Be kind. Do you want to feel more valued and connected? Being generous and warm will draw others to you. Volunteer in your community and brush up on your listening skills.
3. Use technology. Face-to-face interactions are usually more meaningful but going online can be an alternative when social distancing or travel keeps you apart. Use video calls and Facebook to stay in touch.
4. Ask for help. Healthy relationships are mutually supportive. Let others know your boundaries and when you need assistance.

Managing Stress:

1. Take time to relax and reflect. Relaxation reduces inflammation and helps your brain to work more efficiently. Find forms of contemplation that work for you. Savor the present moment. Let go of judgements and expectations.
2. Slow down. Pay attention to one thing at a time instead of trying to multitask. Take a break from technology each day.
3. Express your creativity. Making art raises serotonin levels and enhances brain function. Experiment with different crafts and hobbies to find something you enjoy. Have fun and remember that the process can be beneficial regardless of your skill level.
4. Cultivate gratitude. Recognizing and appreciating your blessings makes you more resilient. Start a gratitude journal. Thank others and look for the positive aspects of any situation. Give back to your community by donating your time and money.
5. Change your self-talk. Lighten up on yourself. Make your inner dialogue compassionate and encouraging. Give yourself credit for taking risks and trying new things.

Reduce your risk of cognitive decline. Keeping your brain healthy will help you to lead a longer and more rewarding life.

 

 

 

Caffeine: The Pluses and Minuses

There are a lot of people that like to start the day with a cup of coffee. Our minds and bodies rely on it after a while. But is that a bad thing?

It turns out that consuming caffeine has some significant benefits. But caffeine has a few downsides, too.

Let’s take a look at the advantages and disadvantages of caffeine.

Consuming caffeine has some real advantages:

1. Caffeine is a safe stimulant when used at the appropriate dosages. This is one of the reasons many people love a cup of coffee in the morning. Sure, coffee tastes great, but we also love the feeling of alertness and focus that the caffeine from coffee provides.
2. Caffeine is good for your mood. Caffeine is also a mood-booster for many people. You feel more capable and the day looks a little brighter.
3. Caffeine blunts your appetite. Caffeine is also used in many appetite suppressants. You’re not as hungry after consuming caffeine.
4. Caffeine increases fat oxidation. It doesn’t burn fat to any noticeable degree, but it does release fatty acids into the bloodstream where they can be burned by the body for energy.
5. Boosts the effect of painkillers. Some painkillers, like Excedrin, contain caffeine, because it boosts the effects of the other ingredients. Many pain killing medications simply work better in the presence of caffeine.
6. Decreased risk of type-2 diabetes, Parkinson’s Disease, and some types of cancer. No one is 100% sure why, but consuming caffeine regularly seems to reduce the likelihood of contracting these diseases.

Consider these disadvantages of caffeine, too:

1. Upset stomach. Caffeine can irritate the stomach lining and stimulate the intestinal tract. It’s possible for caffeine to cause nausea and diarrhea.
2. Insomnia. The stimulatory effects of caffeine can make it challenging to fall asleep at night. Some people are more sensitive to caffeine than others. Be careful about how much caffeine you consume after the afternoon. You might have a long night.
3. Heart palpitations. Too much of a good thing can be a bad thing. Caffeine can over-stimulate the heart and lead to heart palpitations. The dosage needed to create this effect varies greatly from person to person.

• Too much caffeine can also increase heart rate and blood pressure, sometimes to dangerous levels.

1. Nervousness. Too much stimulation can create nervousness and anxiety. We’ve all known that jittery feeling that too much caffeine produces.
2. Pregnancy complications. Caffeine can cross over from the mother to the fetus. Even breast milk can contain caffeine if the mother consumes caffeine.
3. Death. It’s possible, but not easy, to consume enough caffeine to cause death. It would be difficult to consume enough caffeine through beverages to cause death unless the person is highly sensitive to caffeine. Here are some of the symptoms of caffeine overdose:

• Difficulty breathing
  ● Hallucinations
  ● Chest pain
  ● Convulsions
  ● Confusion
  ● Vomiting

In moderation, caffeine can be a good thing for those who aren’t highly sensitive to it. If you believe that caffeine is having a negative impact on your health or life, cut back.

It can be challenging to reduce the amount of caffeine you consume. Headaches and fatigue are common complaints of those reducing their intake.

However, if you’re doing just fine with caffeine, there’s no reason not to continue. The FDA recommends that caffeine intake should not exceed 400 mg per day. That’s about 3-4 cups of coffee. Be sure to check with your doctor if you have any questions or concerns.

 

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