Sunday, October 16, 2016

12 Ways To Be Healthier

Want to loose weight, sleep better and boost your immune system?

1 Have a lie down
Back pain can be avoided and the damage repaired with one easy exercise, which is lie down on the floor with your knees bent, hip width apart, feet on the floor. Do this daily for about five to fifteen minutes to release and lengthen your spine.


2 Note your nibbles
Crash diets don't work for long enough; instead maintain a food dairy to note your daily eating habits. With this you'll be conscious of what you eat, and make healthier choices.

3 10 deep breaths
Our breath power our lymphatic system, which removes waste from cells. By taking 10 deep breaths, three times a day, you'll clear more toxins and boost your thinking power by getting 20% more oxygen to your brain.

4 Put your fork down
Put your fork down between every mouthful of food, it makes you chew your food properly, preventing digestive problems, and also prevents you from over- eating.

5 Make a list
The most effective stress buster is to make a list. Your short term memory can only remember, on an average, seven things. So when you overload it , your stress level escalate. Making a list clears out all the stress from your brain you feel tension free. This saves you from headaches, depression and high blood pressure.

6 Massage your feet
Poor circulation could be robbing you of much needed sleep. Your temperature needs to drop slightly before you fall asleep, so your body dispels heat via your face, hands and feet. But many women have poor circulation, which constricts the blood vessels in their hands and feet and prevents them from dispelling heat. A hot bath before sleeping or a hand and foot massage will increase your circulation.

7 An organic apple a day
If you buy one organic item a day, make it an apple. Research found that pesticide residues in 71% of apples- the highest in fruits and vegetables.

8 Change your tea bag
When it comes to tea white is the new green. White tea comes from the same plant as green and black but is harvested earlier and undergoes less processing, which means it contains more cancer fighting anti- oxidants.

9 Eat dried apricots
The most common nutritional deficiency is iron. Tiredness, irritability and lack of concentration. Prevent it by having two helpings of lean red meat a week, or three dried apricots a day.

10 Stop skipping meals
Eating three meals a day is very important for a healthy body. It's the simplest way to balance blood sugar levels, which will keep your mood, energy and concentration balanced and strengthen your stress tolerance.

11 Keep it crunchy
Include some raw vegetables in every meal. Many of the vitamins and minerals are in vegetables are lost through cooking, so raw food is as good as it gets.

12 Focus on your feeling
Take two minutes to boost your resolve to do walk, jog or aerobics class. The instant gratification of that exercise high is far more motivating than the promise of thinner thighs two months down the line.

Saturday, October 15, 2016

Ways To Improve Your Health

Choosing a healthy lifestyle can benefit you in several ways. It gives you a boost of energy and makes your body feel more in tune. It is important to identify ways you can improve your health.

Following are ten things that you can do to promote optimal nutrition:  

1. Watch what you eat. Your meals should consist of a healthy daily balance of foods. Knowing your nutritional needs and not eating too much or too little can lead to a more balanced lifestyle. There are several resources to consult in order to determine your body's needs.


2. Sleep.  When you are sleep-deprived, your body begins to shut down. Make sure that you feel rested from getting an adequate amount of sleep. This will allow your body to function at a consistent and optimal speed every day.
3. Take vitamins and supplements. Paying attention to where your diet feels lacking. Once you have determined this, you can compensate with vitamins and supplements.
4. Exercise. You should exercise at least four or five times per week. Exercise helps your body to build muscle, lose weight and can help prevent illness and disease.
5. Fight addictions. Avoid over or under eating. This can easily disrupt your nutritional balance and cause serious problems.

6. Keep learning. There are several different definitions of improving health.  Improving heath not only means diets, but there are holistic approaches that can be a part of your lifestyle. Keep researching and studying to determine what is and is not effective to help you in improving and maintaining your health.
7. Stay motivated. It is easy to begin working on improving our health and it is also easy to discontinue once we don’t see immediate results. A major aspect of improving your health is remaining consistent and motivated in your activities. It is important to make health care an every day priority.

8. Get the right body measurements. Getting your body mass index taken, as well as finding where you need to focus your efforts in order to improve health can help you in staying motivated in improving your health.
9. Build a network. A network includes not only those that can provide information for you, but also support and assist you in building and maintaining health.

10. Consult. There are a variety of health care providers and nutritionists that can help you. If you are uncertain about necessary steps to take, get in touch with the right person to determine what you need to do.

You can help yourself to live a more fulfilled life by consistently working towards improving your health.  By knowing what you need to do and by following those steps, you can be assured that you will attain better nutrition and energy.


10 Ways To A Healthier and Better You

Lose Weight

Lose weight by going on a safe weight loss plan.  Just by losing weight, you will feel better and healthier. You will look good and feel great.  That should be your Mantra.  ‘I look good and I feel great.’

The main thing is to set your goals so that you lose weight, surely, safely and you will like what you see in the mirror.  People will start complimenting you.


And you will be able to wear clothes you pushed to the back of your wardrobe, as they had shrunk. You might even find you have a brand new wardrobe.

Take More Exercise

If you are able, do more exercise to burn the calories.  Walking is extremely good. Or put on a CD and dance to the music. Don’t put on fast music that you can’t keep up with.  You don’t want to die of exhaustion.

Exercising will help you lose weight, increase your energy, and you will get the feel good feeling as your endorphins will come into play.  Endorphins are your friends.

Eat Sensibly With A Well Balanced Diet

Eat a well balanced diet. Or if you do not eat as you should, use supplementation.  Few people eat a well balanced diet. So by taking supplementation you will be getting all the right vitamins and minerals in the right amounts that your body needs.

Look After Your Heart and It Will Look After You

Your heart is the one thing that keeps you alive. Look after it and it will look after you.  If it is too late and your heart is giving you problems eg High Blood Pressure, you need to take Omega 3, 6 and 9.  Capsules are readily available from your Health Food Shop.

And most importantly, if your GP has prescribed medication, keep on taking them regularly, no matter how well you feel.

Increase Your Energy

Increase your energy by eating foods that help speed up your metabolism.  Using the Mediterranean Diet is ideal.  It will also help you to lose weight.

The Mediterranean Diet means you will be eating lots of fresh fruit and vegetables, especially dark green leafy ones.

Be Kind To Yourself by Making Time For You

Pamper yourself every so often. Love your self.

Spend an evening manicuring your nails, use a mudpack.

Put on your favourite music, or watch a video.  The point is to choose what you want to listen to or watch, not what someone else tells you to do.

Get someone to give you a massage. Aromatherapy can be very beneficial.

You may have to promise to give him or her a massage in return.  But not on the same night as your pampering session.

Be Positive.  Your Thoughts Are What Make You What You Are

Keep a positive mental attitude.  Don’t let negative thoughts take over your mind. When this happens, think of something good instead.

Keep telling yourself you feel wonderful, even if you don’t.  If you tell your subconscious mind something enough times, as it does not reason, it will believe it to be the truth.

Enjoy Family Life

Enjoy family time. Show your family that you love them.  Play games with the kids.

It is said that a family that play together stay together.

And arrange things so that you can spend an evening alone with your partner.

Improve Your Knowledge

Never stop learning.  Be like a child, keep asking why.  Curiosity does not kill the cat; it just makes it cleverer.

Drink More Water

Drink enough water to flush the toxins out of your body.  Also not drinking enough water can cause you to be constipated.

Copyright Eva Moffat

Tuesday, September 27, 2016

5 tips for improving sleep habits

Many people who have insomnia simply claim that they “just can’t sleep.” The truth is however, that your habits around bedtime can be a big factor in how easily you fall asleep and stay asleep. Here are some tips for what to do in the hours before bedtime.

1) Physical Activity- The ability to fall asleep and stay asleep depends greatly on physical fatigue. If you are physically inactive all day, your mind will still be tired at night but there is a good chance you body won’t feel the same way. This is one of the reasons exercise during the day is so effective in helping you sleep at night.

2) Wind Down- With a busy schedule many people work right up until they crawl into bed at night. When you do this, your mind doesn’t get a chance to wind down. It is still running, making it difficult for you to clear your mind and drift off to sleep. This is why it is important to take time to wind down before bedtime. Keep the lights low, and do something quiet such as read, take a bath or meditate.

3) Sunbathe- Your body is timed by the circadian clock, which operates on the presence or absence of sunlight. When you first go outside in the morning, it shuts down production of melatonin, a natural hormone that makes you feel sleepy. When you are in the dark at night, this production increases. For this clock to work properly you need to spend at least a little time out in the sun each day.

4) Quiet Your Bedroom- If your mind only associates your bedroom with sleep; it will make it much easier to fall asleep at night. To achieve this, all distractions should be removed from your bedroom. This includes the television, radio and computer. This way, it will be easier to use your bedroom exclusively for sleep and sexual activity. The temperature of your bedroom is important also. Making it a little colder will promote sleep, and also allow you to snuggle up under the covers.

5) Clear Your Mind- In order to fall asleep; it is important that your mind is clear. Unfortunately, this is easier said than done. Keep a notebook next to your bed so that when a thought pops into your head you can write it down. This way, your mind will be able to relax because you won’t be trying to remember that thought for the morning.

When anxiety becomes a disorder?

It is absolutely normal to be anxious. When faced with a problem or a situation, we experience anxiety. We tend to worry when we are trying to finish a deadline that seems impossible to beat. We cram during final exams.

Just like other emotions, such as fear, anger, sadness or happiness, anxiety is a normal reaction that helps a person cope and deal with present situation. It is common and plays a significant role in relation to a person’s ability to adapt and survive.

However, when anxiety gets out of hand and leads to an unreasonable fear or worry of daily activities, it has become a disorder.

There are several types of emotional and psychological problems, as shown below:

Generalized Anxiety Disorder is characterized by a person’s exaggerated view of a certain situation that elicits irrational anxiety or unnecessary worry which becomes alarmingly habitual. A mother who overly anticipates financial and health problems of the family may become a nervous wreck. Or an employee who is extremely concerned about difficulties at work.

Panic Disorder is describe as a sudden strike of terror associated with rapid heart beats, sweating, weakening, fainting, or dizziness. A person with panic attack experience a feeling of impending disaster and loss of control. Panic attacks may occur at any given time, even while asleep. It usually lasts for ten minutes, though there are some cases that it takes longer before a person comes back to reality. Not everyone who experience panic attacks may develop panic disorder.

Social Anxiety Disorder, also called social phobia, is a condition when people become overly self-conscious in everyday social situations that leads to intense anxiety. There is an unreal fear of being watched and judged by others and of doing things that will embarrass them. It becomes chronic and persistent, lasting for days or weeks before a dreaded situation. This fear may become so severe that it interferes with work, school, and other ordinary activities, and can make it hard to make and keep friends.

Social Anxiety Disorder (SAD), or social phobia, is characterized by an intense fear of being scrutinized and negatively evaluated by others in social or performance situations. Some people with SAD literally feel ‘sick from fear’ in seemingly non-threatening situations, such as ordering food in a restaurant, signing one’s name in public or making a phone call. Though they recognize that the fear is excessive and unreasonable, people with SAD feel powerless against their anxiety. They are terrified they will act in a way that will be embarrassing or humiliating. The anxiety can interfere significantly with daily routines, occupational performance or social life. It can make it difficult to complete school, interview and obtain jobs and create and maintain friendships and romantic partnerships.”

In some situations, a person’s Social Anxiety Disorder may be evident only in a particular social activity like making a phone call, talking to clients or giving a speech, but the person can be totally at ease in other social events. In these cases, SAD is selective. On the other hand, a more generalized form of SAD is experiencing anxiety attacks in a variety of routine activities where one’s actions or behavior may be scrutinized such as business meetings, class activities, talking to strangers or attending parties.
Phobia is an unreasonable and intense fear of something that brings about little or no real threat and danger. Most common specific phobias are focused on the fear of high places, closed-in spaces, water, flying, dogs, snakes and injuries involving blood. These are not just excessive fear but extremely irrational fear of a particular thing. Most adult patients realize that these fears are unreasonable but discovers that dealing with feared object or situation brings on a dreaded anxiety attack.

Obsessive Compulsive Disorder is unrelenting and is characteized by disquieting thoughts (obsessions) and the of use rituals (compulsions). People with obsessive-compulsive disorder (OCD) have persistent, upsetting thoughts (obsessions) and use rituals (compulsions) to control the anxiety these thoughts produce. Most of the time, the rituals end up controlling them. Normal healthy people also have rituals, such as checking to see if the stove is off several times before leaving the house. The only difference is that people with OCD tend to overdo their rituals to the point that it obstructs with their daily life and they find the routine agonizing. Some would recognize that what they are doing is senseless, but most people, especially kids, may not realize that their behavior is out of the ordinary.

Post-traumatic stress disorder (PTSD) occurs when a tragic event happens involving physical harm or the threat of physical harm. The harm could have happened to the person PTSD or to a loved one, or the person is a witness to a tragic scene that happened to loved ones or strangers.
PTSD was first brought to public attention in relation to war veterans, but it can result from a variety of traumatic incidents, such as mugging, rape, torture, being kidnapped or held captive, child abuse, car accidents, train wrecks, plane crashes, bombings, or natural disasters such as floods or earthquakes.

Treatment of Anxiety Disorders
Anxiety disorders are generally treated with medication or specific types of psychotherapy, or both. Treatment depends on the severity of the case and the person’s preference. Be sure that a doctor is consulted to evaluate the cause of anxiety disorder before treatment begins. Sometimes alcoholism, depression, or other coexisting conditions have such a strong effect on the individual that treating the anxiety disorder must wait until the coexisting conditions are brought under control.

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Thursday, September 8, 2016

Gastritis symptoms and treatment

Gastritis, as any medical book would describe it, is the inflammation of the stomach lining. The term itself was derived from the Greek terms gastro- which literally means stomach, and –itis meaning inflammation. This condition may manifest itself alone or as a symptom of an underlying medical condition. This may appear out of nowhere or develop slowly over time.

What causes gastritis?

Gastritis usually develops when the stomach’s protective lining becomes overwhelmed or damaged. Without this mucus lining to shield the stomach walls, digestive acids may then irritate and inflame your stomach lining. A lot of factors may trigger gastritis, these include:

Bacterial infection.

The bacteria type Helicobacter Pylori may cause gastritis. Though it is said that everybody is infected with this type of bacteria, the majority of those infected don’t manifest complications.


Aspirin, Ibuprofen, Naproxen and other non-steroidal inflammatory drugs may reduce a key substance that helps preserve the protective barrier of the stomach.

Alcohol can irritate and erode the stomach lining, making the stomach more vulnerable to gastric juices.
Bile reflux disorder.

Bile, one released from the gallbladder, is supposed to go to the small intestines through a series of small tubes. The pyloric valve prevents bile from flowing into the stomach from the intestines. If the pyloric valve malfunctions, bile may flow into the stomach, causing stomach lining irritation.
Autoimmune deficiency.

The body itself attacks the cells that make up the stomach lining.
Other diseases.

Gastritis may be a connected to other medical conditions, including: HIV/AIDS, Crohn’s disease, parasitic infections, certain connective tissue disorders, and liver or kidney failures.

What are the signs and symptoms of gastritis?

The following symptoms listed may be a result of gastritis or any underlying medical condition that caused gastritis:

o A gnawing or burning ache or pain (indigestion) in your upper abdomen that may become either worse or better when you eat.
o Nausea and vomiting.
o Fever.
o Loss of appetite.
o Belching or bloating.
o A feeling of fullness in your upper abdomen after eating.
o Weight loss.
o Gastric bleeding.
o Lethargy.

Acute gastritis, or gastritis that occurs suddenly, usually results in a combination of nausea and a burning pain or discomfort in the upper abdominal area. On the other hand, chronic gastritis, which develops over time, is more probable to cause a dull pain and a feeling of fullness or loss of appetite after having a few bites of food.

How is gastritis treated?

Treatment depends on the severity and the cause of the gastritis. Gastritis caused by medications or alcohol consumption may be prevented simply by limiting, if not stopping the use of those substances. Certain medications are also prescribed to treat helicobacter pylori bacterial infection, counter stomach acids, reduce the manifestation of certain symptoms, and promote healing of the stomach lining. These medications include antacids, acid blockers, and drugs designed to blocking the actions of acid-secreting cells.

What complications may arise from gastritis?

If left untreated, gastritis may lead to more severe medical complications such as stomach ulcers and stomach hemorrhage. Certain forms of chronic gastritis may even increase the risk of developing stomach cancer, especially if the stomach lining has become too thin or there has been a change in the lining cells.

We can’t always help getting sick or infected by these kinds of medical conditions. However taking preventive measures may help lessen the burden of having gastritis. A well-balanced diet, or an evenly spaced, proportioned meal may help ease the effects of stomach acid. Limiting alcohol intake or switching pain reliever brands may reduce stomach lining irritation. Lastly, following your doctor’s advice may help you get rid of gastritis faster.

Monday, August 29, 2016

What is endometriosis?

They say women are blessed with the gift of child bearing. This also means having the burden of monthly periods and everything it entails. It requires doubling the hygiene rituals as disregarding those may cause complications. One of these complications can be endometriosis.

Endometriosis is a common issue for women over 30 who are of reproductive age but have never been pregnant. It is common to an estimated 89 million women but is most often shrugged off as the usual premenstrual syndrome. Though it appears to hit women over 30, it may also affect girls before they even start menstruating. It is said to be caused by excess amounts of estrogen in the body.

The endometrium is a lining of the uterus that separates the myometrium from the uterine cavity. During a woman’s menstrual cycle, the uterus sheds off the endometrial lining in the form of a thick, glandular, blood vessel-filled tissue in response to the body’s hormone production. Endometriosis may seem similar to a regular menstrual cycle in the sense that the endometrial lining is still sloughed off. However, not all of it is excreted. Instead, some of it gets misplaced and transported to other organs in the pelvic cavity. It may attach itself to the bowel, bladder or small intestines among other organs, causing infection, scarring, and worse – infertility.

The most common symptoms of endometriosis include:

progressive dysmenorrhea;

chronic lumbar,

pelvic and abdominal pain;

dyspareunia (painful intercourse);

dyschezia (painful bowel movement) or dysuria(painful urination);

menorrhagia (heavy menstrual bleeding);

nausea and vomiting, and pre- or intermenstrual spotting.

During menstruation, women usually experience abdominal cramps and tenderness of the breasts. This is said to be due to the estrogen level that fluctuates during that time. However, for people with endometriosis, the pain gets worse over time. This symptom is usually neglected as women often think of it as part of their usual dysmenorrhea attacks. This may well be carried over to experiencing chronic pain, usually on the lower back, pelvic and abdominal areas. As a lot of women experience radiating pain during dysmenorrhea. The pain radiates from abdomen to the lumbar area.

Women with endometriosis also experience dyspareunia, or painful sexual intercourse. There might be an inflammation of the vaginal lining, causing pain upon contact or friction during intercourse.
Once the misplaced endometrial lining attaches itself to your bowel, kidney or bladder, you may experience dyschezia or dysuria. Dyschezia is a condition wherein you experience discomfort while defecating. Dysuria is a condition characterized by painful urination. In both cases you may experience hematochezia or hematuria wherein blood is found in your feces and urine. Difficulty defecating and urinating may cause internal bleeding and, in turn, infection.

Menorrhagia, or heavy menstrual bleeding is not something to shrug off. It may manifest itself as prolonged menstrual bleeding, heavy menstrual bleeding, or even both. Some women are used to their periods taking two to three weeks to finish, This symptom is tricky to detect as menstrual cycles differ for every woman. Nausea and vomiting, again a common occurrence during dysmenorrhea, are also symptoms of endometriosis. This can also be a sign that misplaced endometrial lining had attached itself onto your gastro-intestinal organs. Premenstrual and inter-menstrual spotting can also be a symptom of endometriosis, and is characterized by blood spots that appear before and in between menstrual cycles.

Endometriosis is a progressive condition that will, in the long run, affect a woman’s ability to create life. As prolonged, untreated endometriosis may cause the endometrial lining to attach itself inside the vagina and to other organs outside the pelvic region. Severe infection may form scar tissues that can block the fallopian tubes and hinder ovulation.

As of now, a sure-fire cure for endometriosis is still being tested. However, modern science has provided us with medications and procedures that may help delay the effects of it. Laser surgery can be made to remove endometrial fragments from where they have attached. Also, there are medications available that will stop the body from producing more estrogen to prevent the endometrial fragments from growing. If you’re experiencing the symptoms listed on this article, it is best to visit your gynecologist and have yourself checked.